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Improve your self-esteem: to live better

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Presse Santé

A healthy self-esteem can be good for your relationships and overall well-being, and can go a long way toward improving your self-perception and abilities.

How do you feel about yourself? What do you think of your qualities, your characteristics and your identity? If you have a positive perception of yourself, you can say that you have high self-esteem. Simply put, self-esteem refers to how you feel about yourself.

Self-esteem differs from self-confidence and self-esteem.

Self-esteem: Describes the enduring perception you have of your qualities, abilities and characteristics.

Self-confidence: This is the belief in your own abilities or knowing that you have the skills to perform a particular task or situation.

Self-worth: This is your perception of your own value and usefulness as a person. In general terms, a high personal value means that you consider yourself a valuable person, worthy of respect, love and belonging.

Feeling less secure in certain circumstances does not automatically affect your self-esteem. For example, you may not be very confident when you start painting lessons, but you are still sure to learn quickly. After all, you’ve done well in all the art classes you’ve ever taken before and you know you’re pretty good at art in general. When someone cruelly insults your art, you may feel comfortable setting boundaries with that person and ignoring their comment, because your self-esteem tells you that you deserve respect. However, a lack of self-esteem can affect both your confidence in your abilities and your sense of self-esteem.

The good news ? If you don’t have high self-esteem, you can take effective steps to cultivate it.

The benefits of good self-esteem

Positive self-esteem can be an integral part of a sense of well-being and good mental health.

In fact, there is evidence linking high self-esteem to better mental health outcomes and overall quality of life. According to 2022 research looking at the various benefits of self-esteem, higher self-esteem can lead to improvements in the following:

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– Social connections: Improved self-esteem can encourage you to seek relationships with people who value you as much as you do, which can lead to greater satisfaction in your relationships. Additionally, high self-esteem can also help you better deal with rejection in your relationships.

– Academic performance: The natural consequence of a good self-esteem is that you feel more motivated and more committed, which can encourage you to invest in your studies and do your homework.

– Performance at work: High self-esteem can improve your relationships with your colleagues and encourage you to persevere in the face of challenges, which will allow you to be more satisfied with your work and be more successful.

– Mental health: better self-esteem can reduce the risk of mental disorders such as depression or anxiety, in part because you are less likely to ruminate. This habit of looking at the same dark, unwanted, or annoying thoughts can contribute to anxiety and depression.

– Physical health: High self-esteem can indirectly improve your physical health, as it often translates into strong and supportive social ties. That said, the study authors emphasize the need for more research.

– Antisocial behaviors: Good self-esteem can also reduce the risk of antisocial behaviors, such as bullying, violence or manipulation. People with low self-esteem may be more likely to use aggressive tactics to gain attention or social power, the study authors say, but they stress the need for more research.

How to cultivate self-esteem

Childhood experiences: love and care, rules and expectations, rewards and praise, shape self-esteem in adulthood.

If you have low self-esteem, you are more likely to:

– doubt yourself
– having a negative conversation about yourself
– compare yourself with others and realize that you are not up to par
– have tendencies to please people and seek the approval of others
– find it difficult to set boundaries with others
– you experience difficulties in your interpersonal relationships.

But there are steps you can take to heal and help your self-esteem flourish. The following tips can help you:

1. Pay attention to how you see yourself

Self-esteem is related to the perception you have of yourself. Therefore, it can be helpful to think about how you feel about yourself. A deeper exploration of your self-perception can help you begin to build your self-esteem. To begin with, you can take some time to reflect deeply or write a journal to delve deeper into this question. By digging deeper into your beliefs about yourself, you can learn more about who you are and where your self-esteem needs a little attention. Maybe you feel really good when you succeed at work and really bad when you fail. From there, you may wonder why your perception of yourself depends on your job performance. What beliefs about work have you had over the years? Does the evidence support them?

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2. Build healthy relationships

Relationships, especially family relationships, play an important role in developing self-esteem. Once you’re an adult, the people around you can reinforce low self-esteem or help improve it. Making positive connections, with new people or with people you already know, can go a long way to boosting your self-esteem. Improved self-esteem, in turn, can help you nurture those relationships.

Wondering what makes a relationship healthy? In general:

you feel comfortable discussing your thoughts and feelings
offer emotional support
handle conflicts with kindness and respect

3. Practice a positive dialogue with yourself

Paying attention to how you talk to yourself can also make a difference. To check your personal speech, you can ask yourself if you use words that value you or devalue you. Would you feel comfortable if someone talked to your best friend like you talk to yourself? Negative self-talk can distort your self-image, which can affect your mental health and your relationships with others.

To curb negative self-talk, you can:

Notice when this happens and name the thought: for example, “I suck because I screwed up my presentation at work” or “That dinner was a total bust.” Why did I bother? I can’t do anything right.”

Challenge this thinking with logic: for example, “Everyone makes mistakes, that doesn’t mean I’m a bad worker. Presentation may not be my strong point, but I have many other skills. Or: “I was a little ambitious with my kitchen plans, but I can probably salvage that.” And if not, we can always laugh and order a pizza. »

Repeat: When the thought returns, respond with the same logic.

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Also pay attention to the importance of treating yourself with kindness, which can include acknowledging and pointing out your own strengths and accomplishments. This is not about giving yourself excessive praise and false enthusiasm, but simply writing down, in a diary or in a free writing exercise, for example, what you are really good at.

4. Cultivate a growth mindset

If you have a fixed mindset, you may be reluctant to try new things. You may prefer to play it safe and stick to what you know how to do, because you believe that trying and failing would mean that you too are a failure. But when you have a growth mindset, you realize that you can grow and learn, and you can feel more prepared to take on new challenges. In short, when you focus on growth, you seek to learn and do your best. This mindset can also help you avoid internalizing your mistakes or using them to reinforce negative self-perceptions. On the contrary, it is more than likely that you will develop your resilience and become more comfortable with new experiences.

5. Therapy

Connecting with a mental health professional can have many benefits when it comes to improving self-esteem.

A therapist can help

identify specific beliefs that fuel low self-esteem
recognize and break patterns of negative self-talk
explore childhood experiences that shaped their self-esteem
identify the signs of healthy relationships

The bottom of the problem

Everyone questions your confidence and abilities from time to time, but if you generally feel good about yourself and your abilities, you probably have high self-esteem. If you constantly doubt yourself or find it difficult to name one of his strengths or positive traits, you may have low self-esteem.
There are many things you can do to change these perceptions and cultivate greater self-esteem, which can make a difference in your overall well-being and your relationships, with others and with yourself.

* HealthKey strives to transmit health knowledge in a language accessible to all. In NO CASE, the information provided can not replace the opinion of a health professional.

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Well Being

5 materials that you must have in your wardrobe this winter!

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Presse Santé

It’s winter again, the time of year when the cold sets in and we all tend to bundle up. There are different materials that you can use to protect yourself from the cold, but which is the best for you? In this blog post, we’ll cover some of the most common materials used to keep you warm and how effective they are. Stay warm and safe!

The money :

When it comes to staying warm in cold weather, wool is one of the best materials you can choose. Wool fibers are capable of trapping heat and insulating the body, even when wet. This makes the wool an ideal choice for clothing, blankets, and other items that will be exposed to the elements. Additionally, wool is breathable and naturally antimicrobial. It won’t make you sweat or irritate the skin. And wool’s natural water-repellent properties help keep you dry in rainy or snowy conditions. So if you are looking for a material that will keep you warm and comfortable in cold weather, choose wool.

Cashmere:

When the temperature starts to drop, it’s time to bring out the cashmere. This luxurious fabric is made from the soft undercoat of cashmere goats. As it is known for its softness, warmth and durability. Cashmere is also extremely lightweight, making it a perfect choice for layering. The fibers are also resistant to static and pilling, so your cashmere sweater will always look pristine. And being a natural fiber, it is still one of the environmentally friendly materials. It is therefore the ideal season to opt for cashmere. It will allow you to feel comfortable throughout the winter.

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the polar:

When it comes to staying warm in cold weather, fleece is one of the best materials. The fleece is made of synthetic fibers, which means that it retains heat very effectively. It also wicks moisture away from the body, keeping you dry and comfortable. In addition, the fleece is light and easy to wear. Making it a great choice for camping and backpacking. Finally, fleece is available in a wide range of colors and styles. Which allows you to find the perfect look that suits your needs. Whether you’re looking for a cozy scarf or a warm pair of mittens, fleece is back this year to wow you!

The origin:

Few materials can match the performance of down. Down is the soft, fluffy layer of feathers that grows under the stiffer outer feathers of ducks and geese. It is made up of thousands of tiny filaments that retain heat and provide excellent insulation. The down is also very light and compressible. Which makes it ideal for jackets and sleeping bags. In fact, down is so good at keeping people warm that it is often used on cold-weather expeditions where conditions can be extreme. So if you’re looking for a material that will keep you warm in the coldest temperatures, down is definitely worth considering.

Flannel:

Flannel is a popular fabric for good reason. It is not only soft and comfortable, but also very good at keeping you warm. Its tightly woven fibers retain heat effectively, making it an ideal choice for winter. And since flannel is so versatile, it can be used for everything from shirts and pants to scarves and hats. In fact, even high-end brands like Versace have included flannel in their collections. So if you’re looking for a cozy way to stay warm this winter, don’t overlook flannel. This may be the perfect fabric for you.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

Biological diversity, that beneficial treasure for our health

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Presse Santé

Life began in the sea. The earth’s surface is made up primarily of oceans, which are home to the oldest and most diverse forms of life. Thus, the marine environment is the treasure of biological and chemical diversity among all types of ecosystems. There is a wide variety of living organisms, from bacteria to eukaryotes, as well as unique chemical compounds that are of great importance to medicine, nutrition, cosmetics, agriculture and other industries.

The benefits of algae:

The vitamins, minerals, and all the other good natural chemicals found in seaweed have many health benefits for humans, without the huge side effects that medications can have.

Seaweed oils have long been known to aid recovery from illness by detoxifying the body and promoting the renewal of damaged skin cells.

Seaweed contains carotenoids and polyphenols that have been shown to be powerful antioxidants. Antioxidants help the body fight oxygen free radicals that damage cells and cause aging and disease.

The iodine present in seaweed is essential for the thyroid gland to regulate the body’s metabolism.

Seaweed has been used as an effective external treatment for conditions such as psoriasis, eczema, dermatitis, and acne.

In short, algae can be used for internal and external body treatments. The nice thing is that it’s pure goodness, minus the nasty elements and no animals that suffered in lab tests.

Seaweeds have multiple uses: you can eat them dry (in salads and hot dishes), or take them as a dietary supplement in the form of capsules, or use them in cosmetic products such as creams, shampoos, after-shampoos, soaps, massages. oils…

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The benefits of sea lettuce:

Longevity:

Sea lettuce, along with other sea vegetables, is very popular in Okinawa, Japan. The Okinawa Centennial Study found that Okinawans are 82% less likely than the average American to suffer from coronary heart disease. She attributed this longevity in part to the consumption of these mineral-rich sea vegetables.

Liver Health:

Sea lettuce contains natural photosynthetic pigments that give it its beautiful green color. It has a high concentration of a-chlorophyll, b-chlorophyll, xanthophylls, lutein, beta and gamma carotene, siphonxanthin and siphonin.

Chlorophyll is capable of preserving healthy cells and tissues in our body by strengthening phase II biotransformation enzymes. These encourage optimal liver health and thus the natural removal of potentially harmful toxins from the body.

eye health:

Sea lettuce is extremely rich in vitamin A in the form of beta-carotene and gamma-carotene, compounds that have been shown to significantly reduce the risk of cataracts and macular degeneration.

One of the first symptoms of a deficiency of this important vitamin is “night blindness” or nyctalopia. In addition, vitamin A maintains the integrity of the cells of the mucous membranes, including those of the eyes.

Sea lettuce also contains lutein, which is known to be good for eye health by reducing free radical damage to eye cells.

Marine worm’s oxygen-saving technology could preserve organs before transplants

A French biotech company has discovered and developed a product that is currently being tested for use in human transplants. The product, dubbed “Hemo to Life,” is created from a sea worm, scientifically known as Arenicola marina. This organism, about 450 million years old, can survive several hours without oxygen under ocean sand. Scientists have identified in the worm a special hemoglobin molecule capable of stabilizing oxygen 40 times more than human hemoglobin. The company seeks to use this feature to deliver more oxygen to transplanted organs during surgery.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

A distinctive spice with multiple virtues

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Presse Santé

There are many spices that can add flavor to your dishes, but star anise is one of the best. This spice has a unique flavor that enhances any dish you add it to. In addition to its flavor, star anise has several health benefits. Read on to learn more about its benefits and how you can incorporate it into your diet.

Star anise is a spice made from the fruit of an evergreen tree. The tree is native to China and Vietnam, and the spice has been used in Asian cooking for centuries. Star anise has a strong, distinctive flavor reminiscent of licorice. It is used sparingly in dishes as it can quickly overpower other flavors. In addition to its culinary use, star anise is also used in many traditional medicines. Let’s explore its benefits further.

Here are the 5 health benefits of star anise?

Star anise can treat colds and flu:

Star anise has been used for centuries to treat colds and flu, and recent studies have shown that it may be effective in killing viruses. One theory is that the spice helps boost the immune system, making it easier for the body to fight infection. Additionally, star anise is a rich source of antioxidants, which can help reduce inflammation. For best results, it is generally recommended to take star anise supplements over a period of two weeks. However, the spice can also be added to soups or teas. Regardless of how it is consumed, star anise can relieve respiratory tract symptoms.

Star anise is an effective treatment against infections:

It is effective in treating a wide range of infections, including respiratory infections, gastrointestinal infections, and skin infections. The active ingredient in star anise is anethole, which has antibacterial, antifungal, and antiviral properties. Studies have shown anethole to be effective against a variety of pathogenic bacteria, including E. coli and S. aureus. Additionally, anethole inhibits the growth of Candida albicans, a common fungal infection. Star anise also has anti-inflammatory properties, making it effective in treating allergic reactions and chronic inflammation. For these reasons, it is clear that this plant has medicinal value. As more and more people seek natural solutions to their health problems, star anise is likely to become more popular as a remedy for infections.

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Star anise is a natural expectorant:

Star anise contains oils that help calm coughs and mucus in the lungs. The active ingredient in star anise is anethole, which has been shown to have expectorant properties. When ingested, star anise can help loosen mucus and make it easier to cough up. Additionally, it can help improve breathing and reduce inflammation in the lungs. Therefore, star anise can be a useful remedy for people suffering from asthma or bronchitis. To use star anise as an expectorant, it can be made into a tea or inhaled as a vapor. However, it is important to consult a health professional before using star anise or any other herbal remedy, as it may interact with certain medications.

Star anise is a digestive aid:

In recent years, however, star anise has also gained popularity as a digestive aid. Star anise essential oils are believed to stimulate the digestive system, aiding in the breakdown of food and the absorption of nutrients. Additionally, star anise is a good source of fiber, which can help bulk up your stool and promote regularity. And because it’s naturally rich in antioxidants, star anise can help reduce inflammation in the gut. For these reasons, star anise is often recommended as a natural remedy for digestive problems like indigestion, bloating, and constipation. If you suffer from digestive disorders, a cup of star anise tea after a meal is enough to get effective and immediate results.

Star anise reduces hormonal problems:

Recent research found that star anise extract was able to reduce levels of cortisol, the stress hormone, in rats. This suggests that it may help reduce stress and improve mood. Additionally, star anise contains compounds that have been shown to regulate hormones in both men and women. For example, one study showed that star anise could increase testosterone levels in men while lowering levels of the hormone prolactin in women. These effects suggest that star anise may benefit men and women with hormonal imbalances.

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Why should star anise be consumed in moderation?

Although star anise is generally considered safe, there are some potential contraindications to be aware of. First, star anise can act as a blood thinner, so it is not recommended for people taking anticoagulant medications. Also, star anise can cause digestive upset in some people. Therefore, it is better to consume it in small amounts if you are prone to indigestion. Finally, pregnant women should avoid star anise due to the risk of miscarriage. While it’s not yet known whether star anise is actually dangerous for pregnant women, it’s best to err on the side of caution and avoid it entirely. So while star anise is generally safe, there are some groups of people who should avoid it or use it with caution.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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