Why can dancing relief stress

Hey readers, 

You may be wanting to start trying something new in the year so here's the reasons why you should consider dancing.

1. The mind feels good. 

The scientific reason why dance can act as a stress reliever stems from the idea that when the body feels good, the mind does, too.

 Any type of physical activity releases neurotransmitters and endorphins which serve to alleviate stress.

 Neurotransmitters are chemicals within the brain that help communicate messages throughout the body. Endorphins are the body’s natural painkiller to reduce stress and improve the mind’s perception of the world.

 Thus, after a good workout, the endorphins cause the body to feel calm and optimistic. The endorphins also aid in improving the quality of sleep, so that a few sleepless nights due to stress can be avoided after dancing! 

2. Improve your fine motor skills, coordination and balance.

 Good coordination and balance are what stop you from walking into things or falling over. 

Dancing is a very intricate art form, and as you can see from the routines on Strictly, it requires a lot of coordination and balance.

 With a lot of practice, you will even find you become less dizzy when doing a dance that involves lots of spinning around, such as the waltz.

 Dancing is also an excellent way of improving your fine motor skills - these are movements involving your hands, fingers, feet and toes, which aren't necessarily the focus of other types of exercise. 

Dance classes can even teach you how to fall more safely, so you'll learn how to reduce the impact if you do take a tumble.

3. Dance can help with weight loss. 

Dancing is also a form of both aerobic and anaerobic exercise, which is a great calorie burner, Dr Gardner says, “Jumping and twirling movements are great aerobic training while holding positions of squatting and balance positions can turn on the anaerobic energy system,” she explains. In general, the more up-tempo the dance style, the more calories and energy will be burned. 

Depending on the style of dance and your body weight, 30 minutes of dancing can burn between 90 and 252 calories. This type of high-intensity calorie burning can help support weight loss if you’re trying to shed pounds.

 If you want to maximize calorie burn, Granger suggests taking a dance cardio class, designed to blast calories and improve physical fitness.

 

4. Social touch.

Many types of dance require you to be physically closer to people than you would usually be in everyday interaction. 

Your dance partner or group enter your bubble, known academically as your ‘peri-personal’ space.

 This form of close contact (when it is consensual and with partners, you are comfortable with) releases a chemical called oxytocin. 

This hormone makes us feel sociable and helps us bond with the people around us. 

We are innately social animals, with much in common with our primate ancestors. Our need for physical social contact is not dissimilar to how monkeys use grooming to connect with and comfort each other. 

In today’s reserved society, we are considerably lacking in intimate, platonic interactions. Christensen says we need at least 8 hugs a day to feel human. Alternatively, 4 hugs and a dance class.

5. Dancing is fun. 

Dancing is an enjoyable exercise. Although dance is an art form and a discipline that requires concentration and practice, it is also a very enjoyable form of exercise. 

Whether your favourite type of dance is Classical Waltz, Jazz, Tap, Zumba, Hip Hop or Free-Form Modern Improvisation, you will enjoy the social aspects of classes that include partnering with other dancers, group dancing and creative, free-form expression as you learn, practice and perform different modes and styles of dance. 

You will feel youthful, free limber and stronger from dancing regularly. 

Cheers for reading X

Benefits of being alone.

 Hey readers,  
In today's life, we are constantly bombarded with messages from social media and life that we should always be busy and doing things with others or else we are at risk of missing out.

 It is almost like we have lost the ability to be by ourselves at times, of course, it is good to spend time with people but also it is good to have times when you are alone. Many positive benefits of solitary can do you the world of good and sometimes it is just switching off and being by yourself. 

1. Know Yourself.

One of the greatest benefits of spending time alone is how it helps you develop a better understanding of who you are. The more you know and understand yourself the more likely you are to do things that you love, learn things that interest you and spend time with people who make you feel good. Knowing yourself also builds confidence to help you navigate all types of situations. The more you get to know yourself the more you’ll like and accept yourself. When you know and like you, others are more inclined to like you too!

2. Being Alone Allows Our Brains to Recharge.

Our brains need balance. While social interactions are crucial to certain areas of brain activity, time alone is necessary for our brains to unwind and recharge. Constantly being ‘on’ doesn’t give your brain a chance to rest and replenish itself. Being by yourself with no distractions gives you the chance to clear your mind, focus, and think more clearly. It’s an opportunity to revitalise your mind and body at the same time.

 3. Doing things you enjoy.

When you’re constantly in the company of other people, you’re always making compromises to find solutions that the entire group can enjoy. And unfortunately, the things you want most, may not always line up with what the group wants.
So it’s easy to enjoy being alone once you realize that doing so gives you more freedom to do the things you want to do.

4. Quality of your relationships. 

Solitude can enhance the quality of your relationships with others. By spending time with yourself and gaining a better understanding of who you are and what you desire in life, you're more likely to make better choices about who you want to be around. You also may come to appreciate your relationships more after you've spent some time alone.
Despite knowing these benefits, it can be a challenge to find time alone in a world that seems to never sleep. Here are a few ideas to help you find more time to spend with yourself.

5. Solitude sparks creativity.

There’s a reason a lot of authors or artists want to go to a cabin in the woods or a private studio to work. Being alone with your thoughts gives your brain a chance to wander, which can help you become more creative.

 What do you think about being alone? Do you enjoy it? Love to hear your thoughts in the comment section down below.

Cheers for reading X 
 

    

5 Ways to get rid of hiccups.

 Hey readers, 

Now and again we have all experienced the annoyance of hiccups. They can be really hard to get rid of so I have found some simple solutions that are effective ways to get rid f hiccups successfully so the next time you have a bout of hiccups you can quickly eliminate them. 

How to get rid of hiccups. 

1. Breathing.

Breathe in and hold your breath 3-to 4 times in a row. Slowly inhale to fill your lungs with air. Hold your breath for 10 seconds, then exhale slowly to release the breath. Repeat 3-4 times, holding your breath for 10 seconds each time.

2. Bite on a lemon or taste some vinegar.

Biting on something bitter like lemon targets the vagus nerve, which runs from the brain to the stomach. This sends signals to the brain, telling it to switch its focus from hiccups to the sharp taste instead. This tip also works if you use vinegar or anything as strong-tasting.

3. Place sugar on the tongue.

Take about half a teaspoon of sugar and keep it at the far end of the back of the tongue, Hold this for two minutes and then swallow the sugar. Applying pressure along with the tongue aids in eliminating the tightness in diaphragm muscles. 

4. Drinking cold water. 

Drink the cold water through a straw. No one knows exactly why it works, but it could be down to controlling your breathing. 

5.  Pressure Points.

Some of the stranger home remedies that say they stop hiccups relate to pressure. In fact, some people have success with acupressure.

Try pulling the tip of your tongue, or gently pressing on your eyeballs, in an effort to stimulate and distract the vagus nerve. Some doctors suggest putting your fingers (carefully and not too far, obviously) in your ears to stop the hiccups. The branches of ... wait for it ... the vagus nerve, reach into the auditory system, too. You could also try gentle apply pressure on both sides of your nose while swallowing.

How to reduce the risks of getting hiccups. 

When eating try to slow down if you eat fast and make sure that you are chewing your food thoroughly as fast eating can cause air to get trapped in the food which may set off the vagus nerve. Making sure small bites and taking frequent sips of water can help reduce the risk of getting hiccups. 

Some scientists believe that hiccups are a way of telling your body to stop if your eating too much, it is important not to pig out because your body needs time to process and break down the food. The extra stomach acid can bring on hiccups. 

Some spices can irritate the lining of the oesophagus and stomach. At the same time, they can also cause acid from the stomach to leak into the oesophagus. The extra acid can bring on hiccups.

Like spices, alcoholic beverages can cause a simultaneous irritation of the oesophagus and the stomach. And over time, excessive drinking can damage the lining of the food pipe. Parties, like the kind some college students attend, where people consume a lot of alcohol as quickly as possible, can lead to acute ingestion.

 The digestive system not only becomes irritated by the alcohol, but big gulps of it cause the oesophagus to expand rapidly, resulting in hiccups. 

Needless to say, the vagus nerve is not a fan of over-imbibing in food or drink.

But most of the time with hiccups they will disappear with time however if they do last longer than 48hours probably best to speak to your GP as this could interfere with eating, breathing, and sleeping.

Are there any methods that I have missed that have helped you with getting rid of hiccups? love to hear your thoughts in the comment section down below. 

Cheers for reading X

7 benefits of breakfast.

Hey readers, 

We all know breakfast is the most important meal of the day but do you know the benefits of eating breakfast.... well I will tell you down below. 

1. Fight daytime cravings. 

When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix such as vending machine candy or doughnuts. In addition, eating breakfast may reduce cravings, especially for sweets and fats.

2. Keeps are brain sharp.

Studies have shown that when people eat breakfast, things like concentration, memory, and energy all improve, making them more alert as well.  Eating first thing in the morning raises blood sugar levels and keeps them steady, which can improve mood and help people have more energy.

3. Improves concentration.

Cognitive function and memory improve as a result of people having breakfast. Studies have shown that when people eat breakfast, things like concentration, memory, and energy all improve, making them more alert as well.

4. Breakfast kickstarts your metabolism. 

Breakfast jump-starts your metabolism in the morning. Getting your metabolism working early helps burn calories throughout the day. Skipping breakfast your body to converse, rather than burn extra calories. 

5. Better Mood. 

 When you’re hungry, you tend to be grumpy and irritable. Your body is running on empty because it needs fuel. This affects your entire system. Who wants to be around you when you’re like that? DO yourself and everyone around you favour each day…eat breakfast.

6. Family time. 

Having breakfast together as a family is an opportunity to spend time with one another. It allows you to enjoy your thought and the opportunity to talk. 

7. You can prevent type 2 diabetes. 

You read that right. There is significant research showing that you may be able to prevent diabetes by regularly eating a healthy breakfast. In a study conducted over a 10-year program, researchers found that people who regularly ate breakfast decreased their Irish of diabetes by almost 30%. A possible explanation for this is that skipping breakfast can cause insulin resistance, which is a feature of Type 2 Diabetes. 

Cheers for reading X

  

6 ways to recharge your emotional batteries.

 Hey readers, 

Life brings all sorts of stresses such as having a demanding job or moving home. Stress doesn't always have to be negative, it can make an appearance with positive life events such as getting married or having a child. 

When everything is happening at once it is important to take a step back and look after your own well-being and do some self-care activities to help deal with your emotions.  Here are six ways to recharge your emotional batteries. 

1. Take a nap. 

To recharge your emotional battery, sometimes you just need to get a little shut-eye. According to the National Sleep Foundation, Napping has psychological benefits: "a nap can be a pleasant luxury, a mini-vacation. It can provide an easy way to get some relaxation and rejuvenation."

Unfortunately, it's not wise to take a nap during work hours when you are supposed to be getting work done. But, as soon as your workday is done, find a c    osy spot at home and take 15 or 20 minutes to get some rest. 

2. Go for a walk. 

When you're very exhausted, it can be tempting to just sit in front of the TV after a long day. But that usually just makes you feel more tired. 

Instead of sitting down to recharge, try getting up and moving around. Walking or biking. It doesn't have to belong, even if it is just for 20 minutes can really help make you feel energised. 

3. Hot bath. 

A lot of tension is being held in the body due to stress which is why having a hot bath can really help soothe aching muscles and not only that a lot of people have to take a bath to be really relaxing. Using Epson salts can help remove toxins,  improve muscle function, and reduce inflammation linked to stress. 

4. Simple scrub.

When you wake up in the morning, use a body scrub on your feet and hands. Use an exfoliating scrub for your face as well. Scrubs can scrub away dead skin cells and improve circulation throughout your body. As a result, your body will end up feeling more energised than before. 

5. Gratitude list. 

According to neuroscientists, gratitude is one powerful act of kindness to yourself, Gratitude has been linked to decreased levels of depression, anxiety, insomnia, and physical illness. 

Gratitude as a practice has long-ranging effects, but a brief gratitude practice is still good for your mind. One quick way to rejuvenate and re-energise your mind is to make a list of three, seven, or ten things that are positive in your day and /or your life. 

This could range from having a car to drive to a job, best friends, or even a latte. Being grateful for the things that you hab increase your happiness levels and energise your mind to continue to do well. 

6. Declutter and organise. 

This is what I love to as as a way to recharge myself. It may sound off at first, but when you think about it, decluttering and organising your workplace or home allows you to free your mind. 

You can get off whatever is blocking your way physically and mentally. Every time I clean my home, I instantly feel food. I feel lighter and that I'm ready for what comes up in my life. 

Therefore, try to declutter and organise your life from each area. It can be your living area, your workplace, your relationship, or your desktop to name a few. After you have done that, you will feel lighter and fresher. 

Is there anything that you do that helps recharge your emotional batteries that I have missed off the list? Love to hear your thoughts in the comment section.

Cheers for reading X 

5 ways to unplug from technology

 Hey readers,

Today is a national day of unplugging. So first of if you haven't heard the term unplug you may wonder what that mean. Well essential it means just not using technology (mainly your phone or computer) to have some time away from the screen to recharge your batteries and do things that are not needing to use your devices such as running a bath, playing a board game, reading a book or simply having a chat with a loved one. 

It is found that if we spend a lot of time on social media it can make us feel negative with feelings of missing out, not being good enough, and so on and so forth.

 That is why coming away from the screen gives us a break and time to just stop and think about what is happening around us physically rather than in the world of the internet.

So here are my 5 tips on how to unplug from technology. 

1. Alternative activities. 

I often pull out my phone when I don't know what to do with myself. One of the best ways to unplug is to simply find better things to do. Whether it's spending time with friends, reading, or a hobby, engaging with the world around you is an easy way to stay away from technology.

2. Put down your phone at mealtimes. 

When I eat with certain friends and family members, we put our phones in the middle of the table. Anyone who simply has to check their phone gets lighthearted public shaming.

3. Read a book. 

 Too much screen time is wreaking havoc on our eyes, posture, and brains. Taking breaks from the screen to read a book is a nice way to still get information and enjoyment, but without the physical strain induced by an electronic device. If you like to read in bed, prop a pillow behind your head so you are not looking down at the book, this ensures your neck is in a neutral position.

4. Airplane mode. 

 When you need a mental break throughout the day, take advantage of your phone’s “airplane mode.” Uninterrupted time is critical not only to ensure you complete tasks but also to unleash your creativity. Your brain needs time to think, ponder and plan. And you need some peace!

5. Notifications. 

 To avoid information overload and apps piquing your interest each time your screen lights up or your phone beeps or buzzes, turn off notifications on all apps that don’t require immediate action. 

To start, some apps that are easy to turn off are news apps, store apps, social media, and notifications of random apps that require no attention (for instance camera apps). This will lighten up your phone and make you less distracted.

5 benefits of unplugging.

This will instantly enable you to become more present in your life and that, in turn, will do the following;

* Strengthen interpersonal communication and your relationships.

* Boost creativity and focus.

* De-stress and calm anxiety or fear.

* Improve gratitude.

* Create inner peace and joy.

Try to incorporate these tips into your daily routine and life will suddenly become more engaging and less stressful!

What do you think of my tips on how to unplug from technology? Are there any tips I have missed that have worked well for you? Love to hear your thoughts in the comment section down below. 

Cheers for reading X

I hate baths.

 Hey readers,

I will let you into a confession.... I don't like baths. I have tried several times but I just don't gel with them. I have discussed below my reason why I hate taking baths.

1.  Baths are filthy. 

Let's get down to the nitty-gritty in that baths are filthy. Think about it your filth from your body, sweat, and dead skin is swirling around in the water that you are bathing in. How is that appealing? It just makes me feel a bit sick if I am being honest. I never feel clean after a bath, unlike showers which I do feel so good after. 

2. Baths are boring. 

Let's just be honest baths are boring AF. I am not the type of person who enjoys sitting in water and waiting for ultimate relaxation. I am a person who enjoys doing something physical whether it is reading a book or writing a blog post for example.

 I can get in the zone with that. Yes, I could read a book in the bath though sadly I have tried doing it and it is just an uncomfortable position to lie in the bath. So that is a definitely no for me. 

 I also spend time thinking about when is it time to get out of the bath.  We have a clock on the wall and I just sit there listening to it tick every second. 

3. Lifting your body out of the water.

There is nothing more annoying than trying to get out of the bath. It is just so dame uncomfortable. You have to be careful as I have learned you can potentially slip which is painful, to say the least.

4.  It takes ages to fill up a bathtub.

Filling up a bath is irritating as it takes so long to get the bath filled up. You have to keep an eye on it and that is not good for me as I get distracted by other things that are happening. Therefore I have to sit there and watch the tub fill up for ages and it is dame boring. 

5. The water doesn't stay warm for long.

And another thing about baths is that when you eventually do fill up the bath full of lovely hot water sadly it doesn't last long. It actually is either lukewarm or cold in such a short space which I think is unpleasant to just in the bath with temperatures like that. 

8. Shampoo your hair is a pain.

I hate shampooing my hair in the bath, it is an uncomfortable and unpleasant experience. I always get shampoo in my ears which is gross. 

Let's not forget the painful experience of getting shampoo in your eyes and you cant use dirty water to wash your eyes out. Then you have to move awkwardly to the taps to get fresh water to clean your eyes out. It is just an all-around pain to do. 

So, there you have my reasons and why I opt for a shower. What are your thoughts on baths? Do you like them or hate them? Love to hear your thoughts in the comment section down below. 

Cheers for reading X 

The benefits of pets

Hey readers,

Today I want to discuss why families should have a pet and the positive aspects of getting one. My reasons are listed below.

 1.  Teaches about responsibility.

Having a pet comes with responsibility such as walking an animal, making sure it is fed and cared for. Having to do this every day teaches you that having a pet comes with responsibilities that you have to continue to make sure the pet is looked after. Looking after a pet helps build a child's empathy with others and also looking after a pet gives the child a sense of achievement. 

2. Comfort. 

Having an animal to care for gives a child comfort as they have an animal that gives cuddles and company if they are feeling good or bad the pet is there for the child. It has also been found that children with pets feel less anxious and withdrawn.

Having a pet also reduces loneliness as they have a company with a pet being around and giving cuddles helps reduce stress and anxiety. Also giving a child comfort knowing they have an animal that caters can help them feel happier dealing with life's difficulties. 

3. Confidence.

Pets are known to help young children with their confidence when they are learning to read. Getting a child to read with a dog gives them encouragement to read and feel less anxious therefore giving them the confidence to read and learn more. 

4. Improve health.

Having an animal that goes for a walk or bounces around the garden will help improve a child's health by exercising more and getting fresh air. 

5. Strong bonds.

Having a pet and taking care of it helps build a bond between animals and children. Taking time to look after the pet such as grooming, cuddles and feeding give the child a feeling of something needing them. It creates a bond between the pet and child with trust over time and knowing the animal is there for them. 

What do you think about pets for the family? Are they good or bad? love to hear your thoughts in the comment section down below.

Cheers for reading X

 

Confessions of a Crummy Mummy

simple ways to be mindfulness

Hey readers,

You don't have to be deep in mindfulness to appreciate the beauty of mindfulness. You can take little bits of practice and apply them to your everyday life but incorporating mindfulness can really give you peace of mind. 

I suppose the first thing is to understand what mindfulness is. Well, mindfulness is basically in a nutshell it is being in a mental state where you are present and mindful of the moment. But also accepting and acknowledging any feelings or thoughts that the person has. It is a mindfulness mediation where you transport yourself to a place of calm and presence.

Looking at the definition of mindfulness in the oxford dictionary describes mindfulness as the quality or state of being conscious or aware of something. A mental state is achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique.

1. 
   

One way of practicing mindfulness is listening to a guided mediation to help them sleep as it allows them to focus on the words and relax.

One of the ways to practice being mindful is incorporating mindfulness activities colouring or anything really that involves concentration can help, as well as being creative can help visitation technique.

Stopping what you doing and focusing on breathing. If you have a trail of thought accept that and focus on a thought or feeling that you may have, or it could be looking at something in detail in the room. This can bring back being aware of your surrounding and slowing down your thoughts. It can help give you time to think a bit more clearer as well.

Another mindfulness practice is to concentrate on the body part that is holding tension and focus on releasing that tension. The best thing to do is to sit somewhere quiet and comfortable where you can focus on scanning your body where you feel tense, then allow that body part to relax and let go of that tension. 

This can give you more knowledge of where you might hold tension and also give you a sense of listening to your body and working with it to help reduce the anxiety.

Overall, the main idea of mindfulness is breathing, being aware, and concentrating on listening to your body, in turn being mindful of what is happening. However, not necessarily responding in any way is just about building a stronger mind to deal with the world around you. It is about change and breaking the habit of being you and changing it to a positive response such as taking a step back, thinking, and being present. 

I myself am not a total convert to mindfulness but I take some practices and adapt them to my life. I have found over the months mindfulness to be beneficial especially when I feel like I am not in control.

I hope this has been enlightening and maybe you want to give it a go. As I said I am no practitioner in it but if you want to look further in detail you can find more information here.

Do you practice mindfulness? Love to hear your thoughts in the comment section. 

Cheers for reading X