Tag - psychology

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?

 

 

 

 

 

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

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

Stress can be hard to scientifically define as it is a subjective phenomenon. Often the word is used to describe our reactions to certain behavior exhibited by others like a boss being tough, a customer that insists on certain things you are not allowed to give, pressure from your parents or peers, etc. But these examples and countless like it is not really stress itself but stressors that illicit a response from us. Stress itself is quite difficult to define as it varies from individual. We undergo stress when our bodies start releasing chemicals into our blood which gives us more strength and a boost in energy. This explains why when that boss (the stressor) puts the pressure on you to finish a deadline at the last minute, you find that you are able to be more productive and create better output. Stress can be either good or bad as it all depends on the situation. In this article, we will try to tackle the bad side of stress and how being in this heightened state of strength and energy is wreaking havoc to your mind and body.

Chronic stress impacts your health negatively as physical manifestations start to show and or be felt. High blood pressure, headaches, body ache, and even certain diseases like diabetes, or stroke often affect us when we are so stressed out. Certain anxiety disorders and even depression may follow.
Therefore, reducing stress is a must in improving our health and it should always be a target in our long-term health goals.

Start with identifying your stress triggers. Be observant of the situations happening around you and start taking note of your reactions. Writing down your observations will greatly help in keeping track of your responses. Once you are able to do so, you’ll get a clearer idea of what things are stressing you out and will be able to slowly eliminate or lessen your contact with these stressors.

As hard as it is to do, we need to start seeing things from different angles and change the way we perceive stressful situations. Many common events cause most people to immediately feel stressed and overwhelmed. Death, divorce, break-up, job loss, a new job, moving, exams, injury, and other interpersonal conflicts are all normal. Yes, they may be hard to go through but know that there is always a way to get by and there will always be people you can reach out so you can talk and unburden yourself. Listening to other people’s perspective in any of these situations may just give you a better understanding of how to approach these stressors and handle them in a way conducive to your living.
Learn how to evaluate situations more constructively and not focus too much on how it makes you feel but rather how you can approach it so solutions can be seen. Remember, it is not just about “thinking positively” but rather thinking in the most helpful, rational, solutions-driven way.

Having solid relationships can also be a great way to de-stress. Strong relationships need not always be of the romantic kind which many people always think about. A strong bond with your family, siblings, close circle of friends, a support group are all great things to maintain. They can listen to your problems, offer good advice, and even help out in times of great need. This alleviates the burden of having to go through tough situations on your own.

Give your body enough rest. Oftentimes, when we deal with the stressors in our lives, we tend to overwork ourselves thinking that it would be best to go about it this way. By the time, we get home, we’d be so exhausted that we just drop our bodies to the bed and try to sleep, only to find that despite being overworked we could not sleep properly. Then we wake up in the hour we need to, to once again go to work and burn more of our energy. This isn’t proper rest. Stress and sleep deprivation is bidirectional. The reason why you’re able to be up and do all that work is that stress can keep you awake and not getting sleep contributes to your stress level. It’s a nasty cycle that needs to be broken. Give your body time to relax. Turn your room into a sanctuary conducive to sleep and develop good sleep hygiene. First, reduce your caffeine and sugar intake. Make sure you stick to a sleeping schedule. Check your windows and put in screens or curtains that can block sunlight. Avoid touching gadgets that tell your brain it’s “daytime” like cellular phones, computers, or the television. Using aromatherapy can also help you sleep much better. Smelling certain scents at specific hours will help in the relaxation process.
Investing in an electric oil diffuser would be a good idea because they come with safety features and you don’t have to light a candle which makes it less a fire hazard. Scents like citrus, chamomile, and lavender are great to have around as they can help you relax.

Start exercising regularly. Moderate exercise done regularly greatly helps in reducing your stress level. You don’t have to immediately sign up for expensive gym membership. Start by walking every day and incorporating weights. Pretty soon, you’ll find that not only are you getting more relaxed but dropping unwanted weight too. Exercising is beneficial not only physically but mentally as well.

Learn to relax your mind and your body. There are numerous techniques you can do yourself and they include breathing exercises, mindfulness meditation, and even muscle relaxation. They help you clear your mind, reduce tension, and slow down your heart rate especially in those highly stressful moments.

Check this resource out for many guided meditations. Free Guided Meditations – UCLA Health

If doing all the above still has not contributed to your quality of life, learn when to seek help. Consult a psychologist or mental health provider. You don’t have to suffer from a serious mental ailment in order to seek professional help. Asking for expert advice is a good thing as they can help you in identifying the underlying problems and developing a more effective coping strategy to suit you. Do not be afraid to invest in yourself and in your well-being. You are worth it.