When you are stressed and anxious, the body releases the hormones called adrenaline and cortisol. The body activates flight response, and one will not be stable because of the psychological changes that lead to headaches and tense muscles. The heartbeat also raises as your breathing speeds up.
These effects are the last we expect after having a busy day, or after we have had a terrifying experience, however, there are ways you can overcome stress. You need to choose to do something that you enjoy or talk to someone who you believe can help you. The following are the major ways that can you can apply to reduce stress.
Meditation and Deep Breathing
When you feel the signs of stress such as fatigue, depression, and anxiety, you should take a break and have a deep breath. You can do this from the comfort of your chair in the office, your car or in the middle of your rush to work. Think of something positive and close your eyes as you breathe deeply.
This will help you to take a mental break from the current conditions that stress you; it has powerful effects to reduce your stress. You can pair these deep breaths with some yoga or any other relaxation exercises. This will ease the muscles of your back and other body parts where you feel strained.
Physical activities will help you to reduce the stress, depression, and anxiety. When you feel uncomfortable, take a moment and do physical exercises. Exercises will help increase your heart rate but reduce your blood pressure.
Similarly, the exercises will let your mind forget the current issues that are stressing you. Your muscles will also feel relaxed and overcome the fatigue that results from stress.
Regulate Your Diet
When you are taking your daily meals, make sure you avoid excessive consumption of processed foods and snacks because chances are you will not be feeling well eventually. It is recommended to shift to meals that are rich in omega three fatty acids, green tea and other healthy meals that will help you curb your stress effectively.
Some dietary supplements such as lemon balm, valerian and kava can also help you to reduce your stress. Lastly, you need to reduce the caffeine intake because it gives you the jitters and makes your stress worse.
Take a nap
Taking a nap is the simplest way you can use to deal with your stress. You need to grab a soft blanket and have a comfortable sleep in your favorite spot; this will help your brain to be settled from the issues that are stressing you. When you are asleep, the high levels of cortisol hormones will disappear and so will your stress.
During the night, you need to take at least six hours of comfortable sleep so that you can tackle your regular activities in the upcoming day. Generally, you need to practice the simplest remedy that will make you feel comfortable again after your stressful moment.
One walk to the local mall in your area and you will see many people who are overweight and obese. It is a growing concern as now over one-third of Americans are over their healthy body weight. If you go and check your weight and calculate your body mass index (BMI) by using an online resource, you may be surprised to know that you are also overweight.
What is the right weight?
This question does not have one answer as the ideal weight for each person will be different. You need to take into account your age, height, and weight and calculate your BMI. There are some medical professionals who may argue about your bone mass playing a role in this calculation, but you can still get a pretty accurate idea.
What is ketogenesis
Sometimes called ketosis, it is a natural biochemical process wherein your body starts to break down fatty acids by the use of ketone bodies. It is often a process that takes place when a person is fasting. However, one must be cautious as too much of ketogenesis may be harmful to the body.
How to create this process
There have been many fad diets that promote this process, but not everyone is perfect. There are some, however, that are said to work better like raspberry ketone capsules. These supplements contain ketones that promote the body to burn fat faster, and you will not have to change your diet in any way. In fact, raspberry ketones are made with all natural ingredients and do not contain any fillers. They are also known to increase the metabolism of the body.
Why weight loss is important
Being overweight does not only affect your looks, but it also makes your body vulnerable to other illnesses, and this can make your life unhappy. In case you find yourself to be overweight, we recommend that you consider weight loss methods that are 100% natural as this will not give you any adverse effects. There are thousands of options when it comes to weight loss pills ensure you use one that has been manufactured by a reputed company that has a proven track record.
Everyone knows that healthy lifestyles do not come easily. Healthy living requires planning, self-discipline, and support. You can implement small changes to your daily routine to get started after you’ve set a goal and done the necessary planning and preparation to achieve this goal.
First, you need to set yourself a short-term goal, and a long-term goal with milestones to accomplish on your road to becoming healthier. If you don’t have set goals, you won’t endure too long when attempting to make improvements. To do this, sit down with a notebook or notepad and brainstorm. Ask yourself these questions.
Why do I want to make a transformation in my life?
What preparations will I have to make in order to accomplish my goals?
How will I acclimate to my new, healthy lifestyle choices?
Will I have any support from anyone? If so, who?
Making arrangements and setting milestones
When making your preparations, you must evaluate the response you offered to the above inquiry. If your short-term goal is to lose 15 lbs and your long-term goal is to lose 30+ lbs, you will require milestones.
Milestones are like your stepping-stones to a healthier you. Say, for example, you want to discontinue smoking. Well, you are going to have to throw away your cigarettes and everything that reminds you of them such as lighters, old carton boxes, and so on and so forth. This can be developed into milestones in this way:
- I smoked my last cigarette today.
- I have made it 14 days without cigarettes.
- I regulated the habits associated with cigarettes such as smoking after meals or after hot beverages.
You should reward yourself for each milestone that you accomplish. Enjoy the little things, and know you are on your way to success. You should celebrate every little victory.
Set up a routine
It is important that when you start your journey, you set up a routine. There are many days planning apps out on the market these days for mobile phones such as fabulous, which helps establish positive habits and routines. You can also make to-do lists in other apps. Apps like Habitica make your life into an RPG. This enforces healthy habits.
Exercise and eat the right meals
Exercise is one of the most important pillars in helping you get to where you want to be. You can join a gym, or you can use online workout videos.
There is also a plethora of apps on the app store with workouts. You will also want to make sure you are eating right. Many people put down counting calories, but still, others swear by them. Make sure you are getting adequate nutrients to support your lifestyle.
Get enough sleep
Sleeping is a large player in not just our mental health, but our physical health as well. When you set up your routine, you should stick to a specific bed-time and go to sleep at that time every night. If you do late-night computing or text your friends before you fall asleep, it might be a good idea to invest in a blue-light filter. Blue light has been shown to significantly affect sleeping patterns.
Our environment is so poisoned that we should be happy we stayed alive for so long. Millions of people around the world have some chronical disease, or they suffer from overweight and food is the only cause. Publicly available and more cost effective way of diet, known as fast food, has become more appealing than any other type of nutrition. Full of additives and unhealthy groceries, threatens to become the biggest risk to our health, but what can we do to change that?
Four white deaths
This is a common term between nutritionists and it is a time we realize the dark side of the white groceries since we eat them every day. White sugar, flour, salt and lard threaten to our health and they are the reason why our body suffers from so many diseases. They don’t have any nutritive values, except they taste nice. Many people are mistaken when they think these groceries will give them enough power to go through the day, or that they will be more mentally capable. The sad fact is that they destroy our body and create many chronical diseases, such as diabetes, troubles with cholesterol and circulation, heart attack, overweight, ulcer, acne, the acidity of the body, cancer and many other.
How to avoid them?
The most important thing is that we finally become aware of our diet and reading should become our starting point. Nowadays almost everyone has access to the Internet, why not use that to our advantage, we are talking about most precious gift here and that’s our health. Find about which groceries to use, which one are healthy, how to prepare them, where to buy them, should they be organic? Once you discover all this, the next important part is to stay strong and consistent, especially when sugar and white flour is in question, there are many sugary and baking treats that will temper with your decision. In the end, every one of these groceries has its healthy substitute.
Alternative ways of “white deaths.”
Like in nature, where there is a battle between good and bad, same goes for the groceries. Each one of these white deaths has its healthy substitute; it’s on us whether we choose to accept it.
For thousands of years, people used honey, fresh and dried fruit to satisfy their desire for sweet. Those natural groceries not only do they have sugar, but they are full of mineral, vitamins, organic acid, enzymes, and water. The matter of sugar has more become the mental issue and not only one day passes that we don’t use it.
Why use white flour full of gluten, when we can use flour made of whole grains, or you can buy bread made of rye, oats, buckwheat, rice, and corn? This is a much healthier solution.
If you use the proper amount of vegetable in your diet every day, there is no need to add salt to any meal you make. The small amount isn’t bad, but we usually intake 25 times larger amount that needed.
There are so many ways to substitute lard, for example, olive oil, vegetable, sesame oil and butter are healthy ingredients to any meal.
There are many forms of a headache as any pain that arises in a head and upper body of the neck is called a headache. The pain is created in tissues around the brain as the brain itself can’t produce pain as it has no nerves for pain sensation.
Headaches can come in many multiple forms, some arise as pulsating pain, others are constant and there are some that are caused by movement of the head. No matter what kind of a headache you experience it isn’t a good experience.
A migraine: A headache that never goes away
A migraine is a type of a headache that lasts for years and in general, you can’t get rid of it, only suppress its effects with proper medication. Many people years consider any a considerable headache as a migraine, but a real migraine occurs only in one part of the brain and it is caused only by certain physiological changes.
Up to this day, doctors failed to find exact causes of a migraine. There is a lot of speculation, but no real evidence has been found that can pinpoint the cause and therefore there are no cures that can prevent a migraine.
Possible symptoms of a migraine
The most common symptoms of a migraine include:
- sensitivity to either light, smells or sound;
- some rather unpleasant eye pain;
- vomiting and nausea.
Some less common symptoms of a migraine may include:
- flashing lights or blind spots (that produce no pain);
- numbness of the body and
- in some cases weakness (which is more common than numbness).
These symptoms occur only several minutes before the onset of a migraine and as the migraine pain emerges, those symptoms disappear.
Migraine Treatment aka Migraine pain relief
A migraine can’t be cured, but the pain can be managed. There are several different prescription medications that are given to the people who suffer from a migraine. Among the others, the list includes eletriptan, almotriptan, naratriptan and frovatriptan.
Another form of a migraine pain management involves some lifestyle modifications that can be combined with some less powerful medication to subdue the migraine pain.
When it comes to exercise, practicing yoga was found to be helpful in pain management as it helps the muscle relaxation. A correct diet that excludes some foods may also reduce the frequency of migraines.