Become the Better You Starts with these Essential Life Hacks for a Happier and Healthier Lifestyle in 2023

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Got a bad habit or two? We all do; it’s part of being human. However, working on these habits is a good way to make yourself feel happy, thanks to the time and respect you’ll be putting into yourself. 

Indeed, working to replace a bad habit with a better habit that’s good for you will work best here, because building healthy daily habits isn’t just about helping yourself live longer – it’s about your happiness as well! Seeing as your mind and body are connected, focusing on one will improve the other. If you want to feel happier in your life, develop some habits like these.

How to Improve Mens Mental Health

Be Strict About Your Bedtime

The amount of sleep you get is crucial. The closer you are to 8 hours, the better! Not only does this have physical benefits, but it’ll bring your mood up and stabilise it as well. So be strict with yourself when it comes to bedtime; don’t let yourself skimp on weekends, and try to avoid staying up past midnight for special events. The earlier you hit the hay, the more unbroken, quality sleep you’ll get, and the better you’ll feel for it. 

 Be Proactive with Oral Health

We’re literally talking about your smile here, a.k.a., the number one way to show both other people and yourself how happy you are. Because a smile isn’t just in the way you look – it affects the way you feel too. And if you’re not proactive about putting on clear aligners or flossing in between your teeth at night, you may find it harder and harder to smile. But don’t let this kind of shame take over your life; let yourself beam and be proud of your teeth, lips, and gums by being proactive about your oral health. 


Write Out Your Feelings

Writing your feelings is one of the best ways to break down the bottle you might be holding inside of you. When you don’t let your feelings out, or you find it hard to talk about them, they stay in your head and heart and poison the waters. 

But just by getting yourself a journal, you can express them in a healthy, private manner without having to worry what someone might say. Write it all out, close the book, and then lock it away for another day – you’ll soon feel a lightness in yourself. 

Enjoy Your Outdoor Hobbies Regularly

Outdoor hobbies are a better entertainment alternative to countless hours of screen time. Not only will you keep boredom at bay, but spending time outside your home can improve your physical and mental health. For instance, gardening is a great way to exercise your body while beautifying your outdoor space. Likewise, you can arrange with your friends to go fishing during the weekend if you enjoy this activity; ensure you pack your rod, fishing boilies, and other items for a more memorable experience. 

Spend Less Time Online

The more time we spend online, the less time we get with the real world. And seeing as social media presents a polished version of everyone’s life, this really matters! It’s fine to post pictures of your own and interact with people, but make sure you draw a line between what’s real in your world and what’s fake on the timeline. And if you’re endlessly scrolling, this is definitely the first habit to tackle and change into a good one. 

If you want to be happy, target habits like these and see what they can do for you. 


What is the best way to treat an athletic injury?

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As any sports athlete knows, injuries come along with the territory and with playing Polo on horseback is no exception. No matter how rigorous your training may be or how safe you are on the polo field – there’s always a chance for an injury to occur. With that said from my personal experience of participating in playing polo previously, it is incredibly important to ensure proper healing and recovery if (or when!) one does take place! This blog post ventures into ways of doing so in order to get back out onto the diamond as soon as possible and reach peak performance again!

1)  Get a proper diagnosis:

No matter the injury, taking swift action is key. To ensure you get back on your feet in no time and with minimal complications, it’s important to seek out an accurate diagnosis from a doctor or qualified medical professional who can best recommend what type of treatment and rehabilitation plan suits your individual needs. 


2) Follow the treatments prescribed by your doctor:

A correct medical diagnosis is the first step to achieving a speedy recovery! Following your doctor’s instructions, whether it be taking medication, doing exercises or using braces and other devices will make sure you get back on track quickly. So don’t wait – take action today for an accelerated journey towards wellness!

how to treat sports injuries


3)  Rest:

Healing is no game; it demands taking a break. To ensure best results and minimal risk when injured, rest up! Inactivity gives your body the opportunity to repair itself more quickly than by keeping active – so make sure you’re giving yourself enough time off from normal activities for complete recovery.


4) Eat a healthy diet:

It’s no secret that the right diet is vital for any athlete, but it can mean even more when recovering from an injury. Eating nutrient-packed powerhouses such as lean proteins, fruits and vegetables, whole grains and healthy fats like olive oil gives your body what it needs to heal faster – repairing tissue damage while supplying vitamins & minerals essential in speeding up recovery time so you can get back on track! Not only will this elevate you closer towards victory; a balanced diet also helps reduce inflammation leading to pain relief…a winning combination all around!


5) Exercise:

Keeping your body moving is an essential part of the healing process for any athletic injury. Try activities such as walking, swimming or gentle yoga to help build strength without overworking it. Don’t forget stretching – staying flexible and ensuring proper alignment will aid in a quicker recovery! Awareness is key; if something doesn’t feel right, don’t push yourself too far – you want to make sure not to delay getting back into top shape with further aggravation of your injury.


6) Special treatments:

For athletes working to heal from an injury and get back in the game, searching for a Massage Therapist Near me to perform massage therapy is recommended to aid with the healing process as it can accelerate the journey back to peak performance. Furthermore, acupuncture, electrical stimulation, and cryotherapy can also be a powerful part of recovery. Needing the assistance of a physio or perhaps a chiropractor would perhaps also be an option. These treatments not only reduce pain and swelling but also expedite healing time! However, it’s vital that any treatment program is approved by a medical professional before starting – this will guarantee you have access to the most efficient care available so that your return path leads straight toward victory!


Disclaimer: THE JOEY JOURNAL does not provide Medical advice, treatments or diagnoses. Any material published on this blog is not intended as a substitute for medical advice, and you should not take any action before contacting your Healthcare Practitioner or GP.


Replace Your Bad Eating Habits With These Healthy Alternatives

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What do you think plays the biggest role in how healthy or otherwise your lifestyle is? Exercise, hydration, sleep, and others all have a big role to play, but the key decider is what you eat. Eating habits contribute a huge deal to your general health and here, we’re going to take a closer look at some of the eating habits you can replace, and what you should replace them with.

how to change bad eating habits

Start thinking about your meals

You shouldn’t go into a day without a plan of what, exactly, you are going to eat. If you pre-plan your meals, such as with a meal planner app, then you can make sure that you’re sticking to healthier choices, making you less likely to pick up the phone to order that takeout. You can even pre-prepare your meals so that you have them ready to go by the time dinner time rolls around.


Don’t keep unhealthy treats around

Some habits are born out of convenience. If you have unhealthy snacks, be it chocolate, crisps, or whatever else lying around, then you’re a lot more likely to reach out for them. Try to keep your cupboards and fridge full of healthy snacks for adults. That way, if you start getting some cravings that you can’t avoid, then you’re a lot less likely to do damage to your own diet. Of course, this might mean getting the whole family to agree to improve their eating habits if you share these spaces.


Avoid grazing if possible

You can make snacking a lot healthier, but one of the best ways to do it is to avoid any unplanned snacking at all. Grazing is a huge driver of weight gain since it’s easy to lose control of how much you’re eating during the day. Plan out your snacks, including what time you eat them, and avoid grazing as best as possible to keep your metabolism in check.


Slow it down a touch

It’s not just what you eat and when you eat that can affect your diet, but how you eat, as well. If you eat really quickly, then you’re a lot less likely to feel full and satisfied at the end of a meal. It might take some time to get used to, but mindful eating can be great for helping you feel done at the end of your meals. Slow your eating right down, giving yourself the time to chew. It also helps you better appreciate the flavours of what you are eating.

Get regular with your meals

If you’re planning your meals then you should be doing this anyway, but one of the best things you can do for your diet is to structure it. Have a set time for your daily meals, and then stick to it. You should avoid skipping breakfast as best as possible, as this meal in particular helps your metabolism kick into gear.


Of course, habits aren’t always easy to change. That’s why they’re habits. But making little changes one at a time can help you gradually make long-term differences in how you eat for the better.


Disclaimer: THE JOEY JOURNAL does not provide Medical advice, treatments or diagnoses. Any material published on this blog is not intended as a substitute for medical advice, and you should not take any action before contacting your Healthcare Practitioner or GP.


Listening to your body when you know its time to consult the Work of a Chiropractor can help if you can’t manage the pain to restore normal functioning to affected areas of the body.

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Did you know? Chiropractors are healthcare professionals who specialize in the diagnosis and treatment of musculoskeletal disorders. They focus on treating conditions that involve the muscles, bones, joints, cartilage, ligaments, tendons, and nerves. By working with patients to assess their symptoms and determine the underlying cause of their pain or discomfort, chiropractors can help restore normal functioning to affected areas of the body.

It pays to seek out chiropractor services rather than suffer in silence or lose working hours to a condition or injury that you are trying to recover from.

Combined Approaches

Chiropractic care is often used in conjunction with other treatments such as physical therapy or medication to provide a comprehensive approach to healing from injuries or chronic conditions. You may initially, for instance, be diagnosed by a doctor and then referred to a chiropractor for specific treatment.

Alternatively, if you are involved with a professional sports team, it is very likely that they will send you straight to a chiropractor to diagnose and treat any injuries or discomfort you have as soon as possible.

Techniques Used

Chiropractors will use a variety of techniques to assess and diagnose musculoskeletal injuries. These include physical exams, x-rays, MRI scans, lab work, and special chiropractic tests.

During the physical exam, chiropractors will check for areas of tenderness or pain as well as your range of motion, while using various tests to detect any structural damage or underlying conditions.

Special chiropractic tests can be used to identify areas of nerve irritation or compression that could be causing pain.

The fact is chiropractors are highly trained in the diagnosis and techniques of bone and muscle manipulation that they use. They are a trusted medical professional that can help many people to recover quickly from injuries than might otherwise be the case.

The important thing with injuries is not to make them worse and these trained professionals know what is best for the conditions and injuries that they are involved in treating.

Treatment Strategies

Once the chiropractor has identified the source of a patient’s pain, they can develop an individualized treatment plan. This plan may include chiropractic adjustments, massage therapy, acupuncture, lifestyle advice, and other treatments aimed at relieving pain and restoring normal functioning.

Chiropractors also use exercise programs to help improve flexibility, strength, and overall function. Ultimately, they will find a strategy that works for you and your specific needs.

The Goal of the Chiropractor

The chiropractor’s goal is to restore the body’s natural balance through a combination of chiropractic adjustments, therapeutic exercises, and lifestyle modifications. By working with this type of professional, patients can reduce pain, improve mobility, and reach their goals for overall health and wellness.

While individual treatments are quick, you may need many of them, but you will be advised on this during your appointment.

Skilled Professionals

Chiropractors are skilled practitioners who use evidence-based treatments to help people recover from injuries or manage chronic conditions. They provide personalized care to help patients improve their overall quality of life.

It pays to have an experienced medical professional treating you for the best results. This is, after all, the key to helping you recover.


Whether you are recovering from an injury, suffering from chronic pain, or just looking for ways to stay healthy, chiropractic care can be beneficial.

A chiropractor can help you identify what is causing discomfort and develop a targeted plan for restoring normality with your body’s functions, thus improving your overall health and well-being. With their expertise, they can help you to enjoy life without pain or discomfort.

If you’re looking for a chiropractor to help you manage your pain or injury, contact your local clinic today. They can provide you with the care and expertise necessary to help you live a better life.

With their help, you can resume relatively normal activity, lessen pain, and get back to a more fulfilling life.

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Confused about posture, discover flexibility techniques to resolve pain with Mobility Coach Roger Frampton Author of The Best Selling Book ‘STRETCH’


Ways You Can Achieve that Perfect Photogenic Smile, Here's How!

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How To Improve Your Smile

You can do several things to improve your smile, and we’re going to go through some of them now.

Visit the Dentist Regularly

Over half of UK adults fail to go to the dentist regularly. This one might seem obvious, but it’s essential nonetheless. You should visit the dentist at least once yearly, ideally every 6 months, for a check-up and clean. This will help to keep your teeth in good shape and catch any problems early on before they become serious.

You not only need to visit the dentist for regular checks to catch any cavities or signs of gum disease, but you can also use this time to discuss other issues such as misaligned teeth or having other cosmetic dentistry work such as teeth whitening. For example, visiting cosmetic dentist Dr Alistair Graham can help you correct dental imperfections, giving you a healthier smile and reducing the risk of complications from poor oral health.

Quit Smoking

Smoking is one of the worst things you can do for your teeth. Not only does it cause yellowing and staining, but it also increases your risk of gum disease and tooth loss. If you smoke, quitting is the best thing you can do for your oral health.

Eat a Healthy Diet

What you eat has a significant impact on your oral health. Eating plenty of fresh fruits and vegetables helps to keep your gums healthy while avoiding sugary snacks and drinks can help to prevent tooth decay.

Ensure your diet is varied and you get all the necessary vitamins and minerals. It might be worth looking at calcium supplements to help you support the health of your teeth. Calcium is essential to ensure your teeth remain strong and don’t break prematurely.

Practise Good Oral Hygiene

Good oral hygiene is essential for keeping your teeth healthy. Be sure to brush at least twice daily with fluoride toothpaste, floss regularly, and use mouthwash to keep your mouth clean and free of bacteria.

Other tips include;

  • Avoid brushing your teeth immediately after eating; rinse your out with water first.
  • Swap your toothbrush every 3 months or when the bristles wear down.
  • Swap to an electric toothbrush for an all-round deeper clean
  • Have your teeth professionally cleaned regularly to remove any plaque build-up that is missed or unable to be removed via regular brushing.

Maintaining your oral health doesn’t need to be complicated. Getting into the habit of practising all of these tips and more can help you ensure your smile looks good and is as healthy as possible too.

Following these simple tips, you can enjoy a healthy and beautiful smile for years!



How to prepare for a longer time away from work, so that things run smoothly while you're on holiday

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Image – CC0 Licence

Let’s face it, running any blog or business is full-time work, and if you need to head out on a city break to recharge your batteries, you don’t want to be worrying that your business is losing custom because you only stepped away for a couple of days. So here are a few ways for you to make sure that your online business is ticking over while you have a well-earned vacation.

Prioritise Your Customer Service

Making sure that your customers are taken care of before you go away covers a lot of simple oversights. For example, if you are a home-grown business with just you in charge, a message to let everyone know you are taking some time away and any orders will be seen to upon your return can limit any frustration from your customers.

You can also automate aspects of your business here. One of the most important tools is a live chat because you can instigate quicker conversations with customers. What is the best live chat software for website? The answer to the question is, it depends, but if you are looking to keep your business ticking over, you could benefit from automating live chat, for example by implementing a bot. A chatbot can do a lot to help you deal with queries even when you are at work. As approximately 80% of customer queries are the same ones, a chatbot with more information can do a lot to help you automate these practices.

Prepare in Advance

It sounds simple but ensuring that every part of your processes, systems, and content is in place before you take your break can give you greater peace of mind. Learning to automate and streamline certain functions should be in place anyway, as this will make life easier for you.

If you have not put anything in place, an upcoming holiday gives you the perfect opportunity to lay out everything you need to make it appear like you are still there. From the aforementioned chatbots to a content planner that automatically uploads blogs or videos will help you.

Improve and Increase Your Customer Resources

Something like an FAQ section can be invaluable to your customers, especially when it covers every single permutation of their generic queries. When you have a library of resources that you can share with the customers (and potential ones), this increases the level of autonomy on their part.

Ensuring that you build up your resources is critical because even when there are emergencies and you have to step away, making sure your business is continuing to thrive can be a big weight off your shoulders.

One of the biggest mistakes many people make is thinking they need to be fully attentive on their website 24/7, but this means you don’t have any adequate downtime. It’s important that we all take holidays for our mental health and well-being, but it also makes sure we come back to it feeling fresher. This is why learning some passive methods to keep your website or online store functioning is of the utmost importance.