Tag - mental health

Stress Management – How To Handle Stress Healthily

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stress management

Stress Management
How to handle stress healthily aims to provide simple tips to help let you cope with stress in a more wholesome way.

 

Stress. That’s one thing all people seem to have in common nowadays. The bustle of day to day living coupled with the challenges we face in our personal and professional lives all leaves us burned out and tired. We all feel stressed at some point or another. It is a normal and healthy reaction to a change or challenge. But the stress that continues for more than a few weeks can affect your health leaving you feeling less energetic, depressed, or can even lead to life-threatening ailments like cancer. Prevent stress from getting you sick by learning healthy ways to handle it.

Learn to recognize stress

The first step in managing stress is recognizing the presence of stress in your life. Learn how to tell if you’re just feeling tired, fatigued, or already suffering from heavy stress. Everyone experiences stress in a different way. You may be angry or irritable, unable to sleep, or suffer from headaches or stomach upset. What are the signs of stress on you? Once you know the signs you should look for you can start handling it.

Additionally, start learning how to identify situations that can cause stress. These situations are known as stressors. Your stresses can be family, work, relationships, money, health problems, or a combination of two or more of these stressors. Once you understand where your stress comes from, you can devise ways to deal with your tensions.

unhealthy ways to deal with stress

Avoid stress relieving in unhealthy ways

By feeling stressed, you can resort to unhealthy behaviors that help you relax. These behaviors may include:

Overeating
Cigarette smoking
Drinking alcohol and consuming drugs
Sleeping too much or not getting enough sleep
Overindulging
These behaviors can help you feel better at first, but they can do more harm than actually help. And some of these unhealthy habits can lead to unhealthier addictions that will cost more harm. Instead, use the tips below to find healthy ways to reduce stress.

Find healthy techniques to manage stress

There are many ways to manage stress. Try some to find out which ones work best for you.

Recognize the things that cannot change. Accepting that you cannot change certain things allows you to let go and not get upset. For example, you cannot change the fact that you should drive during rush hour. But you can look for ways to relax and make the ride more enjoyable, like listening to a podcast or an audiobook.

Avoid stressful situations. Whenever possible, step away from the source of stress. For example, if your family holds discussions avoid a certain topic that often bring a divide like politics, take a break and go for a walk or a ride in the car instead. You already know that this particular topic can start heated debates so it is better to just avoid it and get away. They can continue to indulge in their favorite discussions while you enjoy a long, quiet stroll.

exercise group

Exercise. Performing physical activities every day is the best and easiest way to deal with stress. When exercising, your brain starts releasing chemicals that make you feel good. Doing regular exercises can also help you with your repressed energy or frustration as you can release your tensions with every physical exertion. Look for something you enjoy, whether you are walking, bicycling, playing softball, swimming, taking up a new sports activity like martial arts, or dancing. Do it for at least 30 minutes most days. Regular exercise not only relieves you of stress but it can also make you lose excess weight.
This is like hitting two birds with one stone. Get a healthier, leaner, toned body while you de-stress.

Change your perspective. Try to develop a more positive attitude to the challenges you face. You can do this by replacing negative thoughts with more positive thoughts. For example, instead of thinking, “Why does everything always go wrong?” change that idea by replacing it with “I can find a way to overcome this.” It may seem difficult or silly at first, but you might find that this helps you to turn your perspective.

Do something you enjoy. When stress is getting you down, do something you enjoy to help you get your spirits back up again. It can be something as simple as reading a good book, listening to music, watching your favorite movie, or dining out with a friend. Alternatively, you may want to start a new hobby or class you’ve been putting off in a while. Remember that pottery class you’ve always wanted to sign up for? Now may be a good time to enroll. No matter what you choose, try to do at least one thing a day that is just for you.

Learn new ways to relax. The practice of relaxation techniques is a great way to deal with day-to-day stress. Relaxation techniques help you decrease your heart rate and reduce your blood pressure. There are many types, from deep breathing and meditation to yoga and Tai Chi. Take a class or try to learn from books, videos, and or online resources.

Connect with your loved ones. Don’t let stress stand between you and your social life. Spending quality time with family and friends can help you feel better and forget about stress. Trusting your problems to a friend can also help you solve them. You’ll get someone’s perspective and learn how to see things in a different light.

woman sleeping

Get enough sleep. Resting sufficiently during the night can help you think more clearly and have more energy. This will make it easier to handle any problems that may arise. Try to sleep between 7 and 9 hours every night.

(Read: The Science of Sleep. Why Getting To Sleep On Time Should Be Priority)

Eat a healthy diet. Eating healthy foods helps give your body and mind energy. Avoid refreshments with high sugar content and consume many vegetables, fruits, whole grains, reduced or fat free dairy and lean protein.
Learn to say no. If your stress comes from doing too much homework at home or at work, learn to set limits. Ask others when you need help.

Resources

If you feel that you are not able to handle stress by yourself, you may now want to consider to talk to your health care provider. You may also consider seeing a therapist or counselor who can help you find other ways to cope with stress. Depending on the cause of your stress, you may also be helped by joining a support group.

Do not take stress so lightly because if left untreated this can lead to many health problems as well as mental and physical breakdown. Remember, a good and healthy life means you are physically, emotionally, and mentally stable.

friends having a good time

 

The Five Sure Steps For A Healthy Life

 

 

 

 

 

 

Relationship Stress What To Do About It

 

 

 

 

 

 

No More Stress! Simple Tips To Reduce Stress And Improve Health

 

 

 

 

 

 

The 3 Week Diet Program – Lose 12 to 23 Pounds Guaranteed!

The Five Sure Steps For A Healthy Life

A healthy lifestyle is not just about looking fit and maintaining weight. It should be viewed as a holistic approach that focuses on physical, mental, and emotional well-being. To be able to live a healthy life a lot of steps need to be taken.
Today, we are going to break it all down so it is easier to be able to follow and track. Following sensible, good food habits as well as doing daily physical exercise regimen will kickstart your way to a healthy lifestyle. It is a challenge to many as we are busy with our modern lifestyles often sucked by too much work. We also easily fall to the temptation of choosing unhealthy snacks to reward ourselves. And during our hours of rest and relaxation, we often just end up sitting in front of our tv or computer. It is important we recognize our daily unhealthy habits so we can stop and make a conscious decision to start leading a healthy lifestyle.

1.) Start eating healthy food
The biggest favor we can do for our body is to give it the proper fuel it needs to function properly and our body’s fuel is the food that we eat. If we continue to eat sweet, sugary, and nutrient-lacking food we are not doing ourselves any favors. A healthy balanced diet consisting of the proper food groups in the right amounts will ensure our body’s optimal function. Think of it this way, if your car is powered by Petrol you do not chug a liter of soda pop and cola in the fuel tank to make it run.

2.) Get active each day
Regular exercise is another essential thing we need to do so our body can be healthy. If we exercise regularly we keep our body active and agile. Better nutrient absorption and a slew of other health benefits can also be had by doing regular exercise. Activities that strengthen bones and build muscle is also highly recommended.

3.) Maintain a healthy peace of mind
Inner health is as important and outward health. What goes in our brains affect our bodies from the inside. A highly stressed out mind has been observed to affect physiological changes particularly our digestive functions. Don’t let depression or mental stress of any kind will or might overpower you one way or another. If you feel like you are overwhelmed, best to try and workout what is bothering you and seek professional health if you need to.

4.) Quit smoking and drinking
People have many bad habits that greatly affect their health but two frequent activities many people do the world over and can be seen being done even in public is smoking and excessively drinking alcohol. Granted these are social activities done for various reasons and in the end, it is up to the individual whether they want to do it or not, smoking and drinking are still very harmful to the body and should best be avoided if possible.

 

5.) Get enough sound sleep
Sleeping is a function we must not overlook. It allows our bodies to rest, our brains to process thoughts better and store memories properly, lowers stress, and lots of other things. Do not compromise on sleep. Following a steady sleep cycle allows us to be able to tackle more things in the proper mindset. Having a steady sleep cycle is essential to our body’s recuperating function. Too many people are suffering various health risks because they are not getting enough sleep.

May this guide help serve as your starting point in plotting and charting your steps to healthy living. These are easy things to read about but implementation is harder than it seems. To start living right, check out these tips on healthy eating and start changing your habits one step at a time.

3 Very Easy Fat-Burning Recipes

 

Resistance Training At Home With Results

Bike Your Way To Weight Loss

The 3 Week Diet Review And My Own Testimonial

The Venus Factor

Evaluation of Venus factor | Does The Venus Factor Really work?

 

 

 

 

 

Resistance Training At Home With Results

Whether you want tighten your arms, to prepare yourself to climb a mountain someday, or just plain tone up, resistance training is an important part of any workout program. You don’t want to lose weight and still look flabby after. In this article, we will focus on the basics of resistance training. The following exercises will help you build muscle and get toned.

A resistance band is the perfect instrument for toning upper body muscles. Take the two ends of the resistance band in your two hands and place your feet on the center of the band. Use the resistance provided by the band as you lift your hands up in front of your body, and then to the sides of your body, engaging your biceps, triceps, and shoulders as you pull and release. As you determine which moves work which muscle sets the most effectively, develop a routine using your unique pulls. Work through a series of pulls until you hit muscle failure and need to rest.

Work your upper body with your body weight. Start from a normal push up position, lying on the floor. After you’ve worked through traditional push-ups, move into a plank position and remain there, engaging your abs. Work your way from the plank into downward dog, pointing your buttocks to the sky, lengthening your legs, and leaning into your shoulders. Shift the weight of your body such that you feel it in your shoulders, working the lats (latissimus dorsi). Make sure to stretch and rest before going through the series again.

Next you can challenge your lower body with the resistance band. Step into the center of the resistance band and pull it up so it hooks on your ankles, and then walk sideways across the room, making sure you have to work against the band with every step. Repeat until you hit muscle fail, then rest and repeat. With the band still around your ankles, shift your weight such that it is on one leg entirely, and extend the leg forward, then back, then to the side, then back, each time using the band for resistance. Switch legs and repeat until fatigued.

Work your legs and buttocks using your body weight. Slide into a squatting position, engaging your buttocks, keeping your legs at a 90-degree angle. When you can’t hold the squat anymore, stand up, shake your legs out, and then do it again.

Try these resistance exercises when you can’t get to the gym to use the equipment. Invest in a good set of resistance bands for maximum home workout results.

 

Check out these resistance bands we recommend. They fit anybody’s budget and are great investments for simple workouts at home.

 

1.) Fit Simplify Resistance Loop Exercise 5 Bands with Instructional Booklet ,Carry Bag, eBook and Online Videos

2.) Kinzi Resistance Band Set with Door Anchor, Ankle Strap, Exercise Chart & Resistance Band Carrying Case

3.) Resistance Band Set – 5 Stackable Exercise Bands – Free Waterproof Carrying Case w/Door Anchor Attachment, Legs Ankle Straps & Exercise Guide – Anti Snap – 100% Life Time Guarantee

Obesity The Silent Killer

obesity problem

Many parts of the globe are experiencing a prosperity boom. Yet, the world is suffering from the silent killer that affects young and old people alike called obesity. It is aggressively moving through our communities. More than likely, if you are not directly affected, the chances are that you have friends or family members who are losing control of their weight.

For some people, this is tied to their genetics. There are several genetic triggers that, when we lived hand to mouth as a species, were survival traits. One ability is being able to store fat in our bodies during prosperous times. It served as an insurance of survival in the winter or when times when food was scarce. Yet as we progressed and developed certain skills that made us adapt to our environment we have, as a population, become more sedentary as we progressed and also developed more technology.

obesity problem

We see so many adults who are now overweight. Yet I would say that the biggest victims of the obesity epidemic are the children because with unhealthy adults about, chances are, the children are also not properly looked after. A research conducted by Dr. Frédéric Guénard and Dr. Marie-Claude Vohl in the field of Epigenetics found that obesity during pregnancy predisposes children to lifelong excess body weight and increased risk of heart disease. We must not allow our children to become victims of an over active appetite. If you pay close attention to the dietary counselors, you’ll discover that a slightly overweight child soon becomes an overweight teen. As you may have already guessed, this teen now becomes an obese adult. Unfortunately, abnormal weight gain is the least of the problem. The major issues center around the many diseases associated with childhood obesity, including asthma, diabetes and some cancers.

At the ages of 12 – 16 is when most young girls and boys are self-conscious about their bodies even “normal looking” kids get teased. If we allow our children to continue down a slippery slope toward obesity, we are setting them up for a very difficult childhood full of unhappy memories and ailments.

On the positive side of things, I want to let you know that there is hope. There is an easy way to solve this downward trend.

Look back at your younger days and remember what you did as a kid before the electronic babysitters came on the scene. If you recall this time in your life, you will more than likely remember going to the park with friends, playing kick ball or soccer.

After a long day of playing, you were met with a cool glass of milk, water or juice. A sugary cake or pie were a nice end to a full day of activity and not what’s now become the new breakfast of champions.

Contrary to the popular belief, it is possible to train children to eat healthy foods. Discipline must first start at home. Do not buy overtly sweet drinks or anything unhealthy. If they are not in your house and fridge then chances are, you and your kids will not be eating them. Researchers have uncovered an alarming link between drinking diet sodas and consuming high fat luncheon meets with cases of certain brain cancers. If you gain nothing else from this article, at least follow this one tip, please, do not allow your kids to drink soft drinks. Remember, water first before any juices or milks.

As for snacks, limit their intake of high sugar and high fattening foods and increase their consumption of fruits and vegetables. This may not be as hard as you think. Consider this, if your kids are not of driving age and do not have a job, the only reason they are eating the way they are is because you as the parent purchase the unhealthy food in your kitchen. Trust me, if you don’t buy it, they will immediately decrease their over consumption. Oh yeah, they’ll complain however it is up to you to be the parent.

When it comes to leisure activities, encourage your kids to play sports – soccer, baseball, softball, swimming. Not all kids will have an aptitude for them, and some aren’t ready to socialize in large groups when the rest of their peers are in front of their computers just typing stuff away and watching videos. For those kids, make time out every week to go on a hike for a mile or two. If you get in the habit of walking for a mile as a family every day after dinner, everyone will be healthier, and you’ll be staving off the perils of the obesity epidemic.

Start early with your children. Sit down with them and honestly and directly explain why living a healthy lifestyle is important. If you are reading this today, you are the future of your family. Always remember, nothing tastes as good as being healthy feels.

Bike Your Way To Weight Loss

You may have encountered a lot of weight loss tips and techniques but most of it is done in the comfort of your own home or private space. This could get boring after some time and you are now looking for something that will connect you to nature. This next fitness step will involve significant change. No, you’re not talking about going all vegan or raising sheep for a living. You want to change your weight by losing 10 pounds and be in touch with nature at the same time.

Okay, now that you know your goal and have made up your mind, how do you get ten pounds lighter? You don’t have to commit to gruesome, extreme exercising. Instead, find enjoyable ways to be active, like biking. Biking will allow you to go out, get a dose of Vitamin D sunshine, see new sights, all while you do a good workout.

Do you remember all the good memories you have as a child biking around your neighborhood and getting on your two-wheeler? You got on your bike and had adventures around the neighborhood, like races and obstacle courses.
The good news, when done right you could use biking to help you lose ten pounds and even more.

What is so great about biking? For one, biking is one of the few exercise methods that also serves as transportation. Let’s say you need to go to the store to get groceries. Instead of driving, you can bike to the store assuming it’s not too far. A rack or basket can help you carry the groceries home.

There are some people that may get encouragement from going to a gym three or four times a week. But you may not like going to a gym because of its location or atmosphere. Or, your schedule may not leave any time for you to workout at the gym. Joining a bike club in your neighborhood can be a good substitute. You get to meet people who enjoy the same hobby, plot obstacle courses, or just bike around with company.

Most city streets have bicycle lanes and some highways have separate areas for bikes. If your work is relatively near, you can bike to and from work. This also saves you money for parking fees. Sometimes, buildings have no parking lots for cars, yet have plenty of room for bicycles. And bicycles are pollution-free and don’t use gasoline. As you can see, biking has its advantages.

By biking to work and to run errands, you get a double deal: you get to exercise and get to your destination. This way, you do not need to set aside special time just for exercising. As a result, you look forward to your routine and lose 10 pounds.

The gym may seem like hard work, yet biking looks fun. On weekends, you can also bike for recreation. Take along your family or friends and enjoy the fresh air.

Have you considered mountain biking? If you can gather up a group of friends, a twenty or thirty mile bike ride through trails can be an unforgettable experience.

Soon, you will lose all 10 pounds. And you may have an old hobby back.

Check out this infographic for more benefits of biking.

Mental Struggle of Weight Loss

Yogi Berra, one of baseball’s greatest legend, said that baseball is 90% mental and the other half is physical. Although his math was certainly off, he was on to something.

What we think about determines how we perform. Just look at the people that practice very physically demanding exercises like yoga or CrossFit. They are able to stick with their regimen and lose weight. While some people struggle with one sit-up and then give up.

In a recent book The Science of Yoga, New York Times science writer William J. Broad found that yoga exercises lower metabolism, the rate of converting nutrients into energy. And ordinarily this finding would mean that people who practice yoga might start to gain weight. However, he found that yoga actually helps people to lose weight.
The reason for this is that when people practice yoga and meditation, they get better control over their mind, and are then able to make better decisions in their life. We all know that if we eat high calorie foods and don’t do enough exercise then we are going to put on the pounds. When the delicious looking cream pie is placed before us it is hard to resist. We usually cave in to the temptation and dig in.

That is in fact the great dilemma of life. Oftentimes we know what to do but we don’t do what we know. Our senses are like horses pulling a chariot in an uncontrolled way. Our mind is the driver but if it cannot control the horses thus we run into difficulties. Yogis of ancient times in fact used this analogy to explain the human condition. They said that the way to control the horses is to make the reins strong, and the reins are the mind.

People today seem to immerse in negativity. If we are asked how we describe ourselves and our bodies, often what comes out of our mouths are the “flaws” that we perceive. This affects how our brain works. And this is also the reason why we are not quite confident to tackle challenges.

If someone will practice a simple meditation method, like trying to think of one uplifting word or thought, then this can help slowly improve our views and our mental acuity. How does it help? It helps by strengthening the mental muscle. If you try to concentrate on one thought, then after a few seconds you will probably drift to something else. However, when you become aware that your mind has drifted, then you will have to bring it back to the thought you were focusing upon. If you do this often enough, you end up strengthening your capacity to stay with one thought. Your mind becomes stronger. When your mind becomes stronger in the meditation lesson, you can then carry this into your daily life. The doctor told you that a certain food is not good for you. You know this intellectually, but when the pie comes in front of you the horses of your senses start pulling you forward to take a piece. If your mind is strong, you will be able to stop the horses, and direct them to something else.
This is how meditation, which is a part of overall yoga practice, can play a great role in weight reduction and also in gaining the self-control needed in overcoming addiction and destructive habits.
So, if you already know what you should do, but still dont have the willpower to put your knowledge into action, then try some mediation and other mind strengthening exercises, and use them to help you to carry out your best intentions.

 

 

Read related article: Start Doing Yoga At Home

The Silent Suffering of Bulimia

Bulimics suffer a complex disorder as Bulimia is a consuming and viscous cycle of emotional trauma that is physically, mentally and emotionally draining.

What is bulimia?

Bulimia is a psychological condition characterized by recurrent and uncontrollable binge eating episodes that occur within a specific time frame (typically 2 hours or less). The amount of food consumed during these episodes is often quite large, and can exceed 5,000 to 20,000 calories for some individuals in any one sitting.

Diagnostic criteria for bulimia

Episodes of binge eating characterized by eating in a discrete period of time an amount of food that is larger than normal and experiencing a sense of a loss of control during the eating episode.

Recurring behavior that is inappropriate with regard to weight gain, including self-induced vomiting, laxative use, diuretics, and or excess exercise.

Binge eating behavior and associated compensatory behaviors that have occurred at minimum twice per week for 3 months or more.

Self-perception and identity that unduly emphasizes physical appearance and weight.

Bulimia is also referred to as Bulimia Nervosa or binging and purging. Eating binges may occur several times during the course of a day. Bulimia is not to be mistaken for Anorexia Nervosa, a different eating disorder that may also involve recurrent and inappropriate eating behavior.

Purging Behaviors Associated with Bulimia

Individuals with bulimia do not have control over their eating episode making them frequently binge and purge as a compensatory response to stress, anxiety, or other emotional factors. Other behaviors often adopted by a bulimic include excessive exercise in order to prevent weight gain, self-induced vomiting, use of laxative, diuretics, and other purgatives.

Self-induced vomiting and use of laxatives or purgatives are referred to as purging behaviors, whereas fasting and excessive exercise fall into the category of non-purging behaviors.

A person with bulimia will either be diagnosed as having purging bulimia or non-purging bulimia, though an individual might engage in behaviors common to both. For example, someone who typically uses vomiting and laxatives to purge may occasionally engage in excessive exercise to avoid weight gain after a perceived lapse or binge.

Emotional Factors Contributing to Bulimia

Bulimia is often linked to emotional disorders as a coping mechanism. It is not a response to intense hunger in most instances. Typically, a person with bulimia will exhibit depression, stress, anxiety or self-esteem issues. Often, binges occur when an individual is suffering from a sense that they are not in control.

A cycle of binging and purging often becomes an obsession for individuals with bulimia. At the end of a binge and purge, most bulimics will feel a temporary sense of calm. A person with bulimia is usually aware that their behavior may not be perceived as normal, and thus hides their activity from others. Often fear and guilt accompanies binging and purging episodes.

There are no known exact causes for bulimia at this time, however several factors have been identified that may contribute to bulimic tendencies, including: depression, self-identity or self-esteem issues, perceived overweight or poor body image, cultural and environmental factors and excessive anxiety.

Bulimia sufferers need all the help they can get. If you or anyone you know are exhibiting symptoms, do not hesitate to seek help. Contact the National Eating Disorders Association and call their toll-free, confidential helpline, Monday – Thursday from 9:00 am – 9:00 pm and Friday from 9:00 am – 5:00 pm (EST): Holiday Closures 1-800-931-2237.

 

 

 

Please also read: Know About Eating Disorders – Anorexia Nervosa

Relationship Stress What To Do About It

You may not be able to put it into words clearly but you just “feel” that your relationship is in trouble. You find yourself questioning whether or not it’s even worth saving and constantly wondering what’s missing from your relationship. Is it commitment, compatibility, trust, love? We wreck our brains trying to figure out how can we identify what’s really going on.

If you could change one thing about your relationship what would it be? Wouldn’t you want things to be the way they were in the beginning? Wouldn’t you want to feel the closeness that you once had? Wouldn’t you want to feel loved and cared about again? All these questions are not foreign to someone who has been or still is in love and in a relationship

I used to lose sleep at night worrying whether my relationship was going to last even another day. We used to be best friends and I just didn’t know what happened. How did it get so bad? I knew how close we were in the beginning. Now, we were hardly speaking. And when we did it was never pleasant. It makes me angry that people get more training learning how to flip hamburgers at McDonald’s than in developing a lasting relationship. Chances are, like me, you’ve turned to friends and family looking for helpful advice. You may have even tried chat rooms looking for someone to help. I’ve found advice from these sources just doesn’t work. Worse, as I experienced, they encourage you to “dump the b*tch out”. The tons of relationship books out there, I found most left me with more questions than answers.

Know that your relationship will not fix itself.
Relationship stress impacts everything about your life whether you realize it or not. When your mind is bothered by what’s happening with you and your partner, you’re carrying the stress of that fight to your work, how you deal with people, how you project yourself to the world. It will create a vicious cycle of negativity that will not help make things better. Realize when this is happening.

For this article, we’ll tackle how you can minimize stress with regards to your relationship so you can slowly work on the other issues.

  • Characterize what is the real problem and what your relationship is all about. Before you tackle solutions to the problem your relationship is facing, first determine if something is really a problem and the actual relationship itself and the challenges you face. The love you feel for one another should be protected from the stresses you encounter. To confuse the two would severely affect the relationship dynamic. For this to be successful we need to work at controlling our response so it doesn’t poison our feeling about our mate.
  • Constant reaffirmation of your partnership leads to is important.
    Little misunderstandings often happen so it is important that you remind both of yourselves that you are allies in the struggle and not enemies that should clash. Remember that you are each other’s support no matter what happens. If mistakes are made, being quick to apologize demonstrates a strong commitment to the relationship. Also, being forgiving about the other’s shortcomings has a similar effect. A constant reminder of how much you value your partner and the relationship will help clear away the doubts that sometimes tries to set in.
  • Do not be afraid to seek help if you need it as things can often be confusing and do not be too proud or stubborn which will help you lose objectivity. Most often, an impartial third party like a relationship coach who can hear both your sides will be able to see things clearly and will be able to provide valuable insight will greatly help you see things in different angles you have not considered. If you truly value your closest relationship, then the willingness to do whatever it takes to strengthen the bond of love and unity should be done. It may not always be easy but the rewards of having your loved one close and your relationship intact should be worth it.
  • Find opportunities to push and encourage one another to be better individuals. How do you feel when your partner expresses their confidence and trust in your judgment and actions? If you say you are more encouraged, it feels good, doesn’t it? We feel more emboldened and confident to take on more challenging tasks and face challenging times when we know our partner’s going to be by our side as their presence often casts away self-doubt. And even if the cloud of doubt lingers, knowing that we have another person to count on gives us the boost of courage we need to make it through. Mutual encouragement is a very powerful anti-stress tool a relationship can wield. Do not wait for stressful situations to present themselves before you utter a word or two of encouragement.
  • Treat each other with respect and do not let familiarity breed contempt. When we are under stress, we often tend to shirk away and be less resourceful. The last thing we want to ever do is to treat the other person as our shock absorber in life. In reality, it is not familiarity that lets us breed contempt for another but the lack of consideration and the show of disrespect. Promote unity and maintain a high level of respect for one another by making sure you treat the other with deference. Let them know where they stand and where you stand. Open and honest communication will help you get this through.

These are just some tips to help you make what you have work better. Relationships need hard work to maintain because after the burst of attraction settles and you get to know each other better it also unearths layers of one’s personality that we need to deal with. We not only take the good but also the bad. The challenges will always be there but to know how to properly handle them will reward us with years of lasting friendship and companionship with someone we can count on through our deepest, toughest times and in the peak of our successes.  And putting in all these hard works will be worth it.

Know About Eating Disorders – Anorexia Nervosa

Eating disorders are more common than one thinks. There is a common belief that eating disorders are merely lifestyle choices, often made by teens and pre-teens obsessed about their looks but it’s actually more serious and often quite fatal than that. They cause severe disturbances to a person’s well-being, eating behaviors, and overall health. Eating disorders are not only about one’s obsession with vomiting food or not eating it. The preoccupation with one’s body weight, shape, and food are often symptoms of an eating disorder. Common eating disorders include Anorexia Nervosa, Bulimia Nervosa, and Binge-eating Disorder. In this serious of posts, we will tackle each one of these disorders, giving you an overview of what they are, common symptoms, and signs to look out for. We hope to help you catch the early symptoms so something can be done about it.

Anorexia nervosa is a very common eating disorder. Sufferers of this disorder see themselves as being overweight. So, they try to look for ways to make them lose so much weight, past the unhealthy stage.

People with anorexia nervosa have this profound fear that that they’ll gain weight. They do not see themselves as thin at all. Often, they diet or exercise too much in the hopes that they will keep dropping the pounds.

The exact causes of anorexia nervosa are still unknown but many factors are looked into and considered involved. Now, it is thought of that genes and hormones may also play a vital role in the development of this disease. It is worsened when social attitudes that promote frail thin body types are involved.

The risk factors for anorexia nervosa includes the following:

  • Extreme worry about weight, weight gain, and body shape
  • Eating problems during infancy and early childhood
  • Anxiety disorder as a child
  • Having fixed certain social and or cultural ideas about health and beauty
  • Trying to aim for “body perfection”
  • Anorexia often begins during the teen years or young adulthood.
    Anorexia nervosa is most common in females but males can be sufferers too.

Symptoms of Anorexia Nervosa may include the following:

A person has an intense fear of gaining weight. They dread the thought of getting “fat” even when they are severely underweight.

They refuse to keep the considered normal, healthy weight because for them it’s still too fat.

They are considered anorexic when their weight is 15% or more below the normal weight.

A very distorted body image which is focused on body weight and shape is a symptom. The anorexic person will refuse to admit the seriousness of weight loss.

For women, if they have not had a period for three or more cycles then it is time to see the doctor.

People with anorexia nervosa will severely limit their food intake. Those who do manage to eat very little, will try to make themselves throw up.
Other behaviors to look out for would include cutting food up into really tiny pieces or playing with the food on their plate, in order to avoid eating it.


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Excessive exercising, going to the bathroom after meals, refusal to eat with other people, and reliance on diuretics and laxatives so they can have a bowel movement or pee their water weight is another symptom that is present in many anorexics.

Physical symptoms of anorexia nervosa will include the following:

Blotchy, yellowish skin. Often it is dry and covered with fine hair.

Dry mouth

Depression

Extreme sensitivity to the cold

Bone strength loss

Loss of body fat and wasting away of muscles

Anorexics are often slow in thinking, appear to be confused, have poor memory and judgment.

If you or anyone you know have exhibited these symptoms, do not hesitate to reach out to the person and connect with them. You may also contact the National Eating Disorders Association call their toll-free, confidential helpline, Monday – Thursday from 9:00 am – 9:00 pm and Friday from 9:00 am – 5:00 pm (EST): Holiday Closures 1-800-931-2237

 

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The Science of Sleep. Why Getting To Sleep On Time Should Be Priority

An extensive study conducted found that insomnia increases heart attack and stroke risks in people. The research, led by Qiao He from Sheenyan, China’s Medical University states. They study evaluated 15 prospective cohort studies with at least a two-year follow-up of its 160,867 participants.

Many researches in the past have shown a link between poor health and insomnia. But what makes this research groundbreaking was that it showed a link between insomnia and heart disease or stroke to be consistent. Non-restorative sleep, difficulty in maintaining sleep, and difficulty sleeping were associated with 18%, 11%, and 27% higher risks of heart disease and stroke compared to those not suffering from these insomnia symptoms.

 

The findings were published in the European Journal of Preventive Cardiology

Poor sleep is something we should not yawn at and dismiss as from numerous studies we find that it really takes a toll on your health and quality of living. From heightened feelings of hostility, being more prone to depression, and now risks of heart attacks and stroke it is time we tackle lack of sleep and regain our quality of life back.

Here, we’ll share tips and tricks to help you fall asleep so much faster.

 

  • Reduce noises

A snoring spouse, a dripping faucet, outside noise like trucks and cars – whatever sound it is you hear that keeps you awake you can either tune it all out with your favorite relaxing soundtrack. You can check services like iTunes or Pandora for relaxing sounds and music for sleep.

You can use headphones specifically designed for sleeping like CozyPhones. But if listening to music is not your thing and you wish to drown out all the noise, then having a pair of ultra soft foam earplugs within easy reach would be handy for a good night’s sleep. http://amzn.to/2nzTFMe

  • Mentally prepare your sleep and prepare you body

Taking a shower an hour before your bed time will slowly signal your body that it’s soon time for you to sleep. And with the lowered body temperature, it’s easier for you to fall asleep.

Employing a relaxation technique is another way to mentally and physically prepare yourself for bedtime. You can slowly curl your toes tightly and count to seven, and then release the curl and relax. Repeat this process on both feet and slowly moving through each muscle group until you reach your neck.

  • Log your sleeping habits

What we do during the day affects our sleeping patterns. Writing down our activities and what we have consumed during the day like caffeine quantity, what time we go to bed, how much we exercise, what time we ate and what food we consumed, plus our daily total sleep time are all helpful information to have with you so it’s easier shared with your specialist or health adviser.

  • Keep it cool and comfy

We sleep much faster and easier when our room’s temperature is cooler. Set your thermostat around 18 – 20 degrees Celsius (65 – 68 degrees Fahrenheit) for optimum sleep. Breathable and comfortable sleepwear should also be worn.

  • Relax your mind

Instead of thinking about the day’s events and repeating stuff in your head while you are in bed try writing it all down in a journal instead. This relaxes your mind and unburdens your thoughts.

Picture yourself in calm, tranquil, and quiet surroundings like a deserted beach or relaxing garden. As you regularly do this, over time, this new routine will develop into a habit helping give cues to your brain that it is time to settle down and sleep.

These simple tips aim to help you take control of your sleepless nights and get good sound sleep.

Sleeping right means you are able to heal your body, refresh your mind, and lower your anxiety. Don’t skimp on sleep and start living right.