Every new year brings renewed energy and excitement to make positive improvements in our lives. The topic of health is commonly at the forefront of our minds as we evaluate the previous years’ habits and determine ways to develop ourselves further in this area. Setting attainable goals is fundamental to this as well as considering how improving your mental health requires a holistic approach.

Stina spending a few hours outside enjoying a sunny day in Las Vegas. It is especially important to get outside and soak up sunlight during the Winter months.

Keeping with this idea, health is part of a whole, which includes the mind and body. In this article, we will discuss how physical and mental health go hand-in-hand and actions you can take to immediately improve it.

No. 1

Eat Whole foods

Unfortunately, we were raised to think that an endless variety of food is good for us, and we have been fed the idea that we can eat anything and everything we desire. This is a false idea that continues to wreak havoc on our bodies. Unless you are sticking to whole foods, the concept of variety is disastrous to health.

The best thing you can do for your mental health is to be restrictive with foods that cause stress within your digestive system and overall health. We often fail to consider how the foods we eat tie in with our overall well-being and influence how we feel daily. By avoiding and eliminating foods that damage your health and focusing on a variety of whole foods, you can begin to feel much more clear-headed and energized.

What to eat to improve your mental health:

1. Fruits and vegetables: Eating a variety of whole fruits and vegetables every day improves overall health immediately because it is readily converted to energy. The body needs this to function optimally, so any deficiencies can begin to resolve as soon as you target what your body needs.

2. Nuts, seeds, grains, legumes: Focussing on vegan protein sources is ideal as part of a wholesome diet. Not only are you getting protein from plants, but you are allowing your digestive system to work ideally without the added stress of breaking down animal proteins that can be the cause of many digestive issues.

3. Probiotics: The gut-brain connection is clear, and a person’s stomach or intestinal stress can result in anxiety, stress, and depression. Incorporating probiotics through a plethora of sources can have positive effects on your mental health. By improving your gut health and ensuring a healthy gut microbiota, you can essentially improve your brain health.

No. 2

Get Active

A lack of physical activity can have wide implications for your health, especially as you age. And, if you were not given the proper education about how or why this is important, you may be inclined to think that it is a preference rather than a requirement needed to live a healthy lifestyle. Not only is physical activity fundamental to a good quality of life but there are so many benefits that you could be taking advantage of.

In terms of mental health, physical activity is a relationship that you develop with yourself that requires discipline, consistency, and determination. When confronted with life’s daily challenges, how you develop your mental acuity through fitness training can strengthen your mental health as well.

When starting, here are a few points to consider:

1. Type(s) of physical activity: Determine which physical activities you would like to commit to or explore. This could be anything from sports to working out from home, going to the gym, taking a yoga class, or outdoor activities such as hiking or biking. It could be anything you choose, and there is no limit to what you can do to get active.

2. Fitness schedule: Staying on a regular schedule is necessary to maintain consistency and achieve results. 2-3 times a week at 1-hour sessions will provide you with more than enough time. Remember that it is not about how long you are active, but the quality of it. Less is more, even in fitness.

3. 80/20 rule: Fitness (20%) has more to do with diet and nutrition (80%) than anything else, and if you are not eating to nourish your body from the inside out, you will not see the results you desire. You will only spin your wheels harder than you need to. So, make sure to eat wholesome foods and avoid processed varieties.

No. 3

Get Outside

The benefits of being outside in nature and under the sun are underrated. In a society that prizes productivity over stillness, being outside is the most radical thing you can do to fight against society’s standards that ultimately affect our mental health.

Being outside allows us to reflect and see the bigger picture—that we are all small in comparison to the grand scheme of things, yet we all play a significant role. This takes us outside our heads and into the realm of gratitude—knowing that it is a blessing to experience this life.

In addition, being outside boosts oxygen to the brain, increasing levels of serotonin, a neurotransmitter that alters your mood. By incorporating physical activity like hiking or running, you could also be benefiting from an increase in endorphins as well. Sunlight is also a major contributor to wellness, producing oxytocin and dopamine, which increase feelings of joy and happiness.

Takeaways

Feeling well from the inside out requires many changes to take place. When considering mental health challenges such as stress, anxiety, and depression, these are all just symptoms of a larger cause. Focusing on health requires a holistic approach—not simply addressing the symptoms, expecting they will resolve.

By taking actionable steps to approach the various contributors to overall health, you can improve your mental health in tandem. Resources like mentalhealth.com are also there to help provide support when you need it. Speak with a specialist, get mental health check-ins, and book professional therapy so that you can be aligned with your goals throughout your mental health journey.

Attracting new customers can be challenging, but when you do, you want to make sure they are impressed with what your business has to offer. As a business owner, this often means that you will have to go above and beyond what your customer expects. Whether it is continuously engaging your existing customers or attracting new ones, maintaining a good impression on your brand could create lifetime relationships with your ideal customers.

Luseta Beauty’s rewards program is called Beauty Garden rewards, and customers can earn “petals” in exchange for various free incentives.

The actions you must engage to attract your customers will differ from business to business, but it is worth knowing that it will always be an investment in the end. Oftentimes satisfying customers is not easy, and an effective marketing plan is not cheap. However, going to great lengths to achieve a good balance will ensure that you are building a brand that lasts.

In the end, every business owner knows that happy customers lead to success. So how do you impress customers so that they not only return but also spread the word about your business?

Here are six tips to help you stand out from the competition and impress your customers:

01

Focus on quality Marketing efforts

The first step to impressing new customers and even potential new business partners rests in working on how you present your business. If you try to save money on marketing, you must keep in mind that the quality and value of your marketing strategies are going to be what leaves an impression on your customers. Being conscious about Socially Responsible Marketing (SRM) is the first step in creating a brand that resonates with a larger audience.

Moreover, when you are planning your next marketing campaign, think bigger, but effective. Hire a drone to record your shots, invest in animation (create an animation video), and do what other businesses are not doing. You can learn more about getting a drone for your business and explore new technologies that can help you achieve your vision.

It might sound like you are being a bit over the top, but going for what is new and premium in the market is exactly what you need to grab the attention of both customers and partners. Why? Because these tools will allow you to achieve the best results possible. Quality is always an indicator of a business’s success, so make sure you are communicating this to your audience.

02

Keep open communication

When you buy a product from a new business, you want to know that you are going to get what you have paid for. If you do not and are not satisfied, you will want to know that you can easily and quickly communicate with the business about getting it sorted. If you keep your communications closed, you are not going to be able to reassure your customers that their orders are secure and that they are not going to lose out when they buy from you.

It is also important to be ready to answer any questions about your products or services, as you may have prospective customers who are ready to make a purchase but would like to learn just a little more. The quicker you answer their questions, the more likely you are to address their concerns and make a sale, so have someone ready and waiting to respond to all customers who write in. It may even be a good idea to have an automated response set up for certain questions.

03

Provide quality products & services

It is one thing to show off and make many promises about your products and services, but you must ensure that you are capable of actually following through with them. You would not want to waste a great marketing campaign on something that your customer is ultimately going to be disappointed with. When you are making these promises of quality, be confident that you can deliver them. Sure, quality products and services are more expensive to put out, but this is fundamental if you want your business to grow a reputation for quality.

Selling poor-quality products is going to be cheaper for you, and will save you a chunk of money in the short term, but it is not great for long-term business; It is disappointing, and if your competitors are offering better products while being heavily committed to socially responsible practices, you are going to lose your customers to them. It is important that if you change up suppliers at some point, you do not lose the quality that you have always provided. Your existing customers may feel cheated, and your business’ reputation will decline.

04

Surprise them

If you have highly anticipated products, features, or services you are planning to launch, know that the wait can kill the excitement for your customers. If you are going to announce something, you will want to make sure you are not announcing it too early on in the process. Being spontaneous is much more effective and allows customers to make their purchases based on the excitement, rather than waiting for all of the hype around it to die.

The problem with many marketing campaigns is that by the time it is released, customers have moved on. Since customers are constantly bombarded with marketing messages, their purchasing decisions rely on their immediate needs being met, so timing is everything. Ensure that your marketing campaigns are lined up in a way that guarantees that you are maximizing your reach and engagement.

The truth is, no one is going to complain about sudden positive changes within your business that came without a formal announcement. Implementing a reward system? No need to announce it beforehand. Hosting a sale? Announcing it too early is not going to do your business any good. Let things be spontaneous—your customers will be excited to know that you have been diligently working on new things. If you already have the right marketing channels in place, like social media, you can quickly announce these things just in time for customers to take part.

05

Offer rewards & incentives

If there is one thing that is sure to impress your customers, it is seeing that you are giving out rewards and incentives to returning customers. It is not often that a business surprises its customers with free products, so reward programs are a very good way to create a loyal community. Allowing your customers a discount after spending a certain amount of money, or giving them a free product after a certain number of purchases, will make them more likely to return to your business over a competitor’s. 

Of course, if not done correctly, these reward systems can work against you, so it is important that you plan it out properly and make sure you can implement it without it costing your business in the long run. The good thing about having rewards as incentives is that it might be what causes your business to grow quicker in popularity, which is why it is worth implementing so long as you are prepared. Having to remove a rewards program later down the line is not going to be good for your reputation, so be sure to plan it out so that you can justify these expenses and guarantee a return on your investment.

Luseta Beauty is a company we discovered that has this all figured out. The way they bring rewards to their most loyal customers is through various ways to earn “petals”, which they have used to term their rewards points. From free shipping and vouchers to free products and birthday petals, they are making it fun to shop with them. Why would customers not want to be rewarded for the things they buy? They also offer access to exclusive promotions and tester panels with different tiers depending on how much customers spend within a year.

06

Listen to feedback

It is not often that a customer gets to feel the reward of having taken part in the development or improvement of a business. It helps the customer to feel valued, and it shows that the brand itself cares about what its customers want. Taking feedback from your customers and using it to improve your business can be a great way to show that you value your customers, and are committed to providing a positive experience for them.

When you ask for and act on customer feedback, you are showing your customers that their opinion matters. This can help build trust with your customers in a day and age where the customer really influences every aspect of a business. It can also be a big differentiator in today's crowded market and can lead to increased customer retention and referrals.

Takeaways

Overall, impressing customers is about much more than just delivering a product or service. It is about customer service, being a trusted solution, and building a relationship with those who choose to do business with you when they could have easily gone elsewhere. Let them know that they are valued and that they made the right decision. When customers see that you are not just in business for profit, but rather to deliver an exceptional experience and provide long-term value, they will be more committed to your brand and look to you for their future needs.

Entrepreneurship is full of twists and turns that you least expect. The ups and downs can cause your energy to drain very quickly if you do not set up healthy boundaries and create harmony within your business and life. Your business is reliant on your being full of ideas and motivated to get things done. So, how can you protect your creative energy and prevent yourself from burning out?

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A post shared by Cristina Abion (@hellolovelyliving)

@hellolovelyliving at the Hoover Dam, Nevada. Stina: “I find a balance between business and life by connecting with nature.”

Protecting your energy as an entrepreneur will ultimately create more balance in your work and personal life, as it will give you more time in your schedule to do the tasks that you enjoy. With this in mind, here are a handful of useful methods you might want to use if you are hoping to create more space in your working day as a business owner.

01

Outsource Logistical Tasks

As a creative person at heart, you may find that logistical or administrative tasks suck the artistic energy out of your soul. Perhaps the idea of taking inventory or packing up products makes you want to hide out in a hole somewhere and never surface again. If this is the case, then you may want to look into logistics help for your business. If fulfilling orders is taking away valuable time from your business, then this is certainly a strategy you should look into right away.

02

Get Outside in Nature

There is truly no better way to get your creative juice flowing than being outside in nature. There are so many ways to get your mind into a positive headspace. One of these is breathing in the fresh air and surrounding yourself with beautiful nature. The next time you are feeling low on creative energy, try this out and see how quickly it can transform you.

03

Be intentional About time Management

When it comes to managing your schedule, make sure you plan your creative tasks on the same day so that you are always in the right headspace. Try to schedule phone calls, video conferences, and finance meetings on similar days too—this way your mind can stick with the same train of thought for as long as possible.

04

Take Regular Breaks

If you do not take time out for regular breaks during your working day, you will not be able to stay as creative as you would like to be. Forcing yourself to be creative will only slow down the process and make you feel frustrated, too. Allow yourself time to breathe, make a coffee, or do menial tasks such as doing the dishes. These small, but important breaks away from your business will bring your best ideas to the table quicker than you might think.

Takeaways

Taking a step back and allowing your creative energy to recharge is a priceless activity you can do for yourself. Although you may feel as though you have to work constantly to achieve your goals, you will actually start to achieve more if you give yourself some grace. Giving yourself some time out throughout the day and making smart decisions with regard to your schedule will ultimately give you more energy as a creative so that you can make your business as successful as you want it to be.

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When it comes to improving your health, many different options are available. You can eat healthy foods, exercise, and take supplements. You can also use essential oils and other natural remedies. A natural remedy that you may have never heard of is terpenes.

Terpenes are a diverse group of organic compounds found in plants and fruits. They are responsible for the unique scents and flavors of various plants. Terpenes may have beneficial properties, including anti-inflammatory, antioxidant, and analgesic effects. Terpenes may also help improve mood and cognitive function.

What are terpenes, and what do they do?

Leaves and flowers of plants produce terpenes in special glands on their surface. When the plant is disturbed, these glands release the terpenes into the air, providing a defense against predators and pests. Terpenes are also responsible for the distinctive aromas of many fruits and spices. For instance, the fragrant oils giving cannabis its diversity are associated with the various types of terpenes found in each strain. 

The therapeutic effects of terpenes have been known for centuries. In traditional Chinese medicine, terpenes are used to treat various conditions, including pain, inflammation, and anxiety. In the United States, terpenes are increasingly used in natural and alternative medicines.

Four benefits of terpenes that you may not know about

Terpenes have been studied extensively in scientific literature over the past few decades. Here are four known benefits of terpenes:

01

The entourage effect

The entourage effect is one of the most exciting areas of study in terpenes. The entourage effect is the synergistic interaction between different compounds in cannabis that leads to improved therapeutic effects.

02

Anti-inflammatory effects

One of the most well-known benefits of terpenes is their anti-inflammatory effects. These effects might help treat conditions like arthritis and Crohn's disease.

Terpenes may reduce inflammation by inhibiting the production of pro-inflammatory cytokines. In addition, terpenes may have the ability to modulate the body's immune response.

03

Antioxidant effects

Another important benefit of terpenes is their ability to act as antioxidants. Terpenes scavenge damaging free radicals and help to protect cells from oxidative damage. This property of terpenes is thought to be responsible for many of the health benefits associated with them.

04

Analgesic effects

Terpenes might also have analgesic effects. This means that they may help to relieve pain. Terpenes work by modulating the body's pain response and inhibiting the activity of pain-inducing enzymes.

How to use terpenes to improve your health

You can use terpenes to improve your health in several ways; You can take them orally in foods or drinks, inhale them by vaping or aromatherapy, or apply them topically in creams. There are many different types of terpenes, each with its unique benefits. Here are some of the most popular terpenes and their effects: 

• Limonene - Limonene is a terpene found in many plants and fruits. It has various beneficial properties, including anti-inflammatory, antioxidant, and analgesic effects.

• Myrcene - When consumed in large quantities, myrcene may sedate and impair locomotion. Researchers discovered that myrcene has anti-inflammatory properties in cells, as well as the ability to slow damage and disease progression. Myrcene's anti-inflammatory properties may aid in the killing of cancerous cells.

• Linalool - Linalool is a naturally occurring essential oil found in many plants and is one of the most common terpenes in cannabis and lavender. It has calming properties, making it helpful in treating depression and anxiety.

Takeaways

In closing, terpenes are generally safe for most people. However, some people may experience side effects such as skin irritation and headaches. If you experience any adverse effects, stop taking terpenes and speak to your healthcare provider. By developing your knowledge of the different terpenes available and their properties, you will be well-equipped when shopping for products that contain them. You will be able to identify the positive effects that you would like to experience and narrow down the most beneficial terpenes for you.