5 Natural Ways To Reduce Stress

 

Stress is everybody’s business. You could think you have it under control, but the truth is that stress has a way of creeping up on you, and causing drastic health repercussions. We live in a hectic world, one which requires our stress hormone, cortisol, to work overtime. However, this is far from the way this hormone was meant to act. 

 

The body’s stress reaction was supposed to be called into play when man’s survival was threatened, not when he or she was 5 minutes late to work. Today, regardless of what your stressor is, you need to find effective natural ways to reduce it. Do not rely on prescription meds, or consider them, as even though they may offer short term relief, they will make things worse very quickly.

 

Try the following tips and see yourself better for it:

 

1.     Exercise

 

Exercise has numerous benefits on physical health, but can also help regulate emotional wellbeing, and reduce the negative results from a stressful lifestyle. Exercise elevated levels of beneficial brain chemicals, known as endorphins, which elevate mood, promote relaxation and counter stress. In addition, exercise also increases testosterone levels, which shares an inverse relationship with cortisol (as one goes up, the other goes down). For best results, exercise a minimum of three times weekly, making sure to include weight bearing exercises.

 

2.     Eat Dark Chocolate

 

Eating any chocolate makes you feel better, right? However, we’re not looking at milk chocolate varieties, which are loaded with sugar and not much else, but rich dark chocolate, which contains a compound known as epicatechin.

 

This compound is highly sought after, as it has multiple beneficial effects on improving heart health, brain function and more, but also the ability to reduce the effects of stress, and perceived stress. Perceived stress is defined as a relative level of stress, since what affects one person may not affect another. Improving your threshold that causes negative effects is extremely important. 

 

3.     Try A Massage

 

Why is it that people often opt for massages when feeling stressed? Simple, because it works! Stress is much more than “psychological”, as its effects manifest throughout the body; muscular pain, tension, inability to sleep and much, much more. 

 

A massage can help address some of the manifestations of stress, such as pain and tension. Some massage therapists are also trained in the art of acupressure, which is using focused pressure at specific acupoints in order to get “chi” flowing once more. Chi (or qi) is believed to be life energy, with blockages of it resulting in many maladies that we cannot fully explain. Acupressure isn’t merely wishful thinking, as it has been documented to have profound effect on reducing stress levels in the real world.

 

4.     Meditate

 

Meditation should be taught in schools. There is likely no other technique that has a more profound effect on many facets of human health as meditation, yet most people do not practice any sort of. 

 

Meditation does not need to be made into a complex science, but at its core involves focusing the mind on absolutely nothing beyond the immediate present. Anxiety surely worsens your stress burden, and meditation perfectly helps to eliminate worry of the future or past.

 

5.     Laugh And Have A Good Time

 

The number one enemy of stress is fun. Laughter is the best medicine after all, as it can do miracles, ranging from reducing blood pressure, mediating pain responses, and helping to manage the negative effects of the stress hormone cortisol. Stressed individuals rarely take time out to smile and have fun, which only feeds the flames of a downward spiral. Make time for memories, have fun with family and don’t take yourself too seriously.

Cool Summer Fruits And Vegetables That Boost Your Health

 

We all crave that time of year when we get to show off some skin and enjoy being outdoors in the warm, sunny weather. However, the best part about summer is that it brings us a plethora of fresh fruits and vegetables. And they’re all filled with amazing health benefits. 

 

Read on to find out some of the healthiest foods you can enjoy this summer.

 

Watermelons

 

How can you go wrong with a fruit that’s 92% water, tastes like summer and smells even better? Watermelons help keep you feeling full longer because they’re called hydrating foods, which means you curb your hunger and eat less. It also works wonders in lowering blood pressure levels, especially with overweight individuals.

 

In addition, they contain high amounts of antioxidants, as well as vitamins C, A and B6. It has high levels of lycopene, which fights against the damage of free radicals. The best part? It’s 44 calories per cup!

 

Tomatoes

 

Rich in an antioxidant known as alpha-lipoic-acid, studies show that tomatoes help fight against high blood pressure levels. The substance surrounding the seeds contains salicylates, which prevent clotting of the blood.

 

Tomatoes also help preserve nerve and brain tissue, as well as promote the production of collagen in the skin to help keep your skin wrinkle-free while reducing the appearance of fine lines. Studies show that men who regularly consume tomato-based foods are less likely to suffer from prostate cancer.

 

Peaches, nectarines, plums, apricots (aka stone fruits)

 

Colorful, juicy and delicious, stone fruits help protect against diabetes, heart attacks and strokes.

 

Peaches contain beta-carotene, which keeps your skin glowing and bright. They also contain iron, potassium, fiber as well as vitamins A and C. 

 

Plums are rich in nutrients, as well as phytochemicals, which help reduce the risk of many diseases and health conditions. And as an added bonus, prunes help ward off bone loss, due to their high levels of potassium and vitamin K. 

 

Apricots are rich in vitamin A, which protects the eyes, and potassium.

 

Zucchini

 

Loaded with folate, potassium, and vitamin C, this versatile summer vegetable helps regulate blood pressure and contains antioxidants that protect cells from damage. A cup of shredded zucchini can be incorporated into any dish, sweet or salty.

 

And since zucchinis contain 95% water, they’re low in calories, have zero fat and cholesterol, and are rich in nutrients. One cup of shredded zucchini provides you with 35% of your daily vitamin C needs, and is only 20 calories.

 

Sweet corn

 

These delicious, yellow jewels contain natural two natural compounds, lutein, and zeaxanthin that protect your eyes from harmful UV rays. They filter out damaging free radicals that can lead to negative effects on your eyes, such as cataracts. Corn also curbs your appetite, boosts immunity, and helps control blood sugar levels.

 

Pineapples

 

High in bromelain - a proteolytic enzyme, pineapples help with the digestion process. They’re also an excellent source of antioxidants, which means they ward off free radicals and protect the body from their harmful effects, while reducing the risk of serious inflammatory diseases.

 

Cherries

 

The color of these round, succulent fruits is a clear indication of how powerful its antioxidants are and how much protection they offer against heart disease, mainly due to their high levels of pectin which helps balance blood cholesterol levels. Cherries are also great health-boosters since they contain melatonin, which is known as the “sleep hormone.” 

 

Melatonin is secreted naturally by the body during the night, but foods rich in melatonin can help induce a restful sleep. It’s also a wide-spectrum, potent antioxidant. Moreover, melatonin helps with the conversion process of turning fat cells, which collect under our skin and around our organs, into brown fat cells, which work at burning calories instead of storing them.

 

Mangoes

 

Sweet and savory, mangoes pack a great amount of fiber, iron, magnesium, and antioxidants. They also help with the digestion process as well as curb your hunger by filling you up for longer.

 

Figs

 

These summer snacks are packed with potassium and fiber. They’re also low in calories and fat.

 

Grapes

 

Like watermelon, grapes have a high water content, which makes you feel full and satiated. They also help protect against disease, such as Type 2 diabetes. They’re also packed with antioxidants and inflammatory properties, phytochemicals and vitamin C.

Beat The Aging Process With 5 Key Tips

 

Aging is inevitable. No matter how hard we try, it will catch up with us eventuality, but that does not mean that you have to sit back and let it prematurely take your youth away. No, there are things you can do starting right now to beat the aging process, and maintain your youthful looks and vigor well into an age nobody will be able to guess! 

 

These tips are extremely simple- there’s no magic pill here. Read on to find out the five keys tips you should be doing:

 

Sleep More

 

Sleeping is one of life’s simple pleasures, and something that should come naturally to everyone. However, more than half of the USA’s adult population is chronically sleep deprived, in the sense that they get less than the recommended 8-9 hours nightly, many days running. Sleep is the one thing that everyone has going for them, since it is the hit reset button for your body. 

 

During sleep, repair ensues, so that proteins in skin are fixed, hormone production is ramped up, and the process of rebuilding in general. Chronic sleep deficiency inhibits the ability of the body to fix structural defects, including in DNA, which can accelerate greying of hair, wrinkling of skin and deterioration of organs.

 

Get Your Veggies

 

Eat lots of vegetables. It doesn’t really matter which, but include a variety of different ones, as each bring something different to the table. Most vegetables are extremely low calories, making them perfect for bulk at mealtimes, as you can eat a lot, and not get a lot of calories. In addition, vegetables are full of fiber, which keep intestinal and colon health on point, as well as tons of anti-oxidants, vitamin and minerals, which fend off free radicals and compounds that damage DNA and promote aging.

 

Shed Bad Recreational Hobbies

 

Sure, watching TV late into the night is a bad hobby, and it is damaging, but it is not bad in the sense we are referring to. The ways we are talking about, relate to drinking, smoking and eating junk food. Excessive alcohol consumption places undue stress on the liver that’s primary job is to remove toxins from the body, and in some cases makes it unable to do its job. This accumulation of toxins is bad for health, and kick starts accelerates the aging process.

 

Smoking, on the other hand is worse in many aspects. With negative effects ranging from the lungs, to blood vessels and more, smoking can age you 25 years in just 5 years. Nutrient delivery suffers, so skin ages and wrinkles far sooner than it should, and you increase the risk of dying from complications of the lung.

 

Stay Happy

 

We don’t expect you to be euphoric all day long, but being happy has proven benefits over being sad, or pouty. This can be explained by endorphins, feel good chemicals produced in the brain that boost mood, reduce heart rate and blood pressure, and reduce stress levels as well. 

 

Practicing mindfulness meditation is one of the best ways to develop your appreciation of the little things in life, and improve your happiness and outlook not to mention the fact that frowning just speeds up development of wrinkles and fine lines!

 

Weight Train

 

A little jogging or cycling is good during any point of life, but in order to diminish the effects of aging, weight training is a must. Not only does muscle help you fill out your clothing, but it can also help prevent skin from sagging, wrinkling, or your posture from stooping. 

 

Nothing screams old like a hunched back and sagging skin, but luckily, weight lifting can delay this for years to come, not only that, but your overall mobility will be kept in check, and you will look great, so hit the weights!

The Biggest Loser Diet: What You Need To Know

 

Almost everyone in America is familiar with the television weight-loss show The Biggest Loser. Many people may not be familiar with their diet program. This article will give you the 411 on everything you need to know about The Biggest Loser Diet. 

Follows A Diet Protocol

 

The Biggest Loser Diet follows a specific diet protocol that they call “The Biggest Loser’s 4-3-2-1 Pyramid. This pyramid allows a participant four servings of fruits and vegetables, three lean protein servings, two whole grain servings and one discretionary calorie allotment of 200 calories.

 

They also want you eating 5-6 times per day. The theory that The Biggest Loser proposes is that you will keep your hunger and blood sugar level by eating frequently. 

 

On this diet, you will avoid caffeine (coffee drinkers may want to stay away from this one). However, you are required to drink 6 – 8 glasses of water a day. 

 

The Good Points

 

We have to give it to The Biggest Loser they really are putting an emphasis on healthy servings of fruits and vegetables. Allowing four servings of each will help keep you full and gives you plenty of vitamins and minerals. 

 

The Not So Good

 

The Biggest Loser program stays away from fat. All the protein is lean. While this may be great for someone who is required to be on a very low-fat diet, such as those with high cholesterol or heart disease, many people may find the absence of fat hard to deal with. Fat increases satiety in those who are dieting especially when it comes from good sources like cold-water fish, nuts, avocados, and wild game.

 

In addition to being a very low-fat diet, this diet can cause you to dip below the 1200 calorie range on any given day. Eating below 1200 calories can cause nutrient deficiencies and even end up interfering with weight loss as the body may respond to perceived starvation, and react by hording calories. 

 

Will I Have To Exercise?

 

Absolutely. Exercise has always been a big part of The Biggest Loser brand, and they did not leave it out of their diet protocol either. The exercise can become problematic for those who end up eating on the low end of the calorie range, as you may not have enough fuel to run your body.

 

Consult a doctor for a recommended weight loss calorie target before eating under 1200 calories when exercising.

 

Is It Hard?

 

The hardest part about this diet protocol is the simple lack of calories. Some people may find themselves unsatisfied because of the lack of fat and the lack of caloric intake. When the body goes unsatisfied for long periods of time, you may end up overindulging (even when you didn’t mean to.)

 

If you like to eat frequently then this diet is right up your alley. The frequency that people are allowed to eat on The Biggest Loser Diet may make up for the lack of caloric intake and the lack of fat consumption.

 

For the average person, this diet is going to be difficult to maintain over a long term. If you enjoy the support offered up by The Biggest Loser program, then you may just need to increase your servings of grains and proteins until you get to a more realistic weight loss calorie intake. 

 

Does It Work?

 

Absolutely. If you follow the protocol set forth by The Biggest Loser, you will lose weight. It is a hard program to follow that requires high levels of exercise and low amounts of calories. Because of the combination of exercise and low caloric intake, you are sure to drop weight. 

 

Don’t be surprised though if you fail to lose weight as those on the television show do, and actually, such rapid weight loss is not typically recommended by experts, slow and steady ensure success for lasting weight loss control. Stick with your healthy eating and exercise and you will soon be on your way to a healthy weight. 

 

Stress Kills: Is Yours Out Of Control?

Stress is arguably one of the most silent killers on the planet, largely because people don’t realize something is going wrong, or they refuse to act on it. 

 

But why does stress contribute to so many aspects ill health, ultimately leading to death? 

 

It is because often it is untraceable. You may not realize you are suffering from stress overload. 

 

Interested to know if your stress is rapidly becoming out of control? Look for the following tell-tale signs:

 

Unexplained Aches And Pain About The Body

 

A little pain here and there is normal, and should be nothing to get worried over; but it can spell a worrying trend when it occurs too often. And this is the case with being overly stressed all the time. 

 

Muscular pains most commonly occur around the back, neck or shoulder areas, and may be attributed to poor sleep patterns, although it is not always the case. Medication to treat the pain many only yield temporary relief, and should not be relied upon as a long term solution.

 

Frequent Colds And Infections

 

One thing associated with high stress levels is the negative effect on immunity. Cortisol suppresses the immune system and leaves the body wide open to infection. This is especially troublesome during flu season, and necessitates that extra precautions be takes (such as increasing anti-oxidant food consumption). 

 

Poor Sleep Patterns

 

Insomnia is usually one of the first signs to appear when you are over-stressed, as cortisol does not work by itself. In fact, it recruits the neurochemicals adrenalin and noradrenalin, which enhance awareness, and energy levels. 

 

This is an important function in the mornings when you need that “get up and go” boost, but not at night when you should be unwinding. Use of heavy stimulant based supplements (such as with caffeine) too late at night will cause this to occur.

 

High Blood Pressure

 

High blood pressure involves multiple pathways all experiencing dysfunction for its development, with cortisol happy to oblige. High blood pressure in this case is precipitated by increases retention of water (which increases blood volume), faster heart rate, and blood vessel constriction. All these factors increase blood pressure, so care needs to be taken to manage cortisol and stress levels.

 

Loss Of Sex Drive

 

Both men and women require a normal level of testosterone to modulate sex drive, but this important hormone is suppressed when levels of the stress hormone cortisol are high. Cortisol and testosterone share a negatively inverse relationship, meaning that as one goes up, the other goes down. If this loss of sex drive occurs in a young person, who previously displayed normal behavior, it can be a clear indicator that individual is overstressed.

 

Frequent Outbursts Or Mood Swings

 

It can be hard to maintain a level head when stress levels are high, causing you to lash out to anyone who seemingly irritates you. This is not normal behavior, especially if the individual was previously very level headed. If it does occur, it may be best to reduce work load, and spend more time with family and loved ones in a bid to relax.

 

Depression Or Feelings Of Inadequacy

 

Stress can seriously affect your emotional well-being, especially since it can tear apart relationships with loved ones. You are likely to be irritable, picking fights, or feel pressured to perform. This can amount to depression, anxiety or feelings of disappointment. Depression is sometimes difficult to diagnose, especially in individuals who do not possess a strong support system.

 

Conclusion

 

If you find yourself experiencing one or more of the symptoms above with increasing frequency, it is time to take a step back from the burden you have placed on your shoulder. Sometimes, a short vacation, weekend getaway or just a simple trek in the great outdoors can do wonders for your wellbeing. 

 

Diet Pills: Friends Or Foes?

It’s important to state that there are times when a doctor will prescribe diet pills for certain patients; typically, this is done on a temporary basis and is highly regulated with a short term goal in sight. 

 

But for many people diet pills are not a solution and may actually cause more harm than good. Losing weight is meant to be a process and in order to sustain it, it is important to make profound habit changes that will propel long-term success. However, many people don’t understand this; they just want to shed all their excessive weight in the shortest time period. Therefore, instead of maintaining a healthy diet and exercising regularly, they turn to diet pills. 

 

For an individual who doesn’t have enough drive to commit to a physically active life or who just can’t stay away from junk food, diet pills may look like a magical solution. However, even if they do help you lose weight, they are still bad for you.

 

Various Products On The Market

 

There are numerous diet pills on the market, since a number of different companies manufacture them. The reason why so many companies are interested in making and selling them is because they don’t need to get approval from the Food and Drug Administration before putting them on the market. Since there are so many diet pills on the market, most companies choose to come up with the most “effective” formulas, so they end up putting some pretty unsafe ingredients into their products.

 

Even though a lot of people are aware that diet pills may cause them some health issues, they still continue using them, because they offer the easiest possible way to lose weight. Knowing that you could lose ten pounds just by taking a pill a day can be extremely health. However, you need to remember that even if you achieve your weight loss goals, you will encounter some other problems on the way.

 

Diet Pills Vary In The Way They Help You Lose Weight

 

Some will help decrease the amount of fat that you absorb from the food you consume, while others will significantly decrease your appetite. Then, there are also those diet pills that work by increasing the number of calories you burn.

 

Harmful Side Effects

 

The problem with all of these diet pills is that they can cause some extremely harmful side effects, including high blood pressure, sleeplessness, kidney problems, increased heart rate, agitation, liver damage, and diarrhea. The longer you take diet pills, the more likely you are to experience these side effects. The main reason why they’re so harmful is because they contain stimulants that are harmful to your overall health, and especially your heart health.

 

On top of that, certain diet pills can contain antidepressants and amphetamines, making them very addictive. Since there’s a good chance that you may get addicted to them, it’s worth mentioning that you will be at higher risk of experiencing any of the previously mentioned side effects.

 

However, that’s not even the worst thing about diet pills. The sad truth is that most of them are ineffective, since they represent a combination of caffeine and other diuretics, which only cause water loss. Although you will see a lower number on the scale as a result of water loss, you should know that this is far from fat loss. The water weight can return very easily.

 

On top of all that, by taking diet pills, you will just avoid changing your life for the better. The reason why a lot of people never manage to reach their weight loss goals is because they fail to make profound and lasting eating and exercise habit changes. 

 

They think that taking pills to shave off a few pounds will help them get rid of their excess weight forever. However, in order to change how you look, you will need to change the way you live. The end goal shouldn’t just be weight loss – it should be living a healthier life. 

In addition, diet pills simply won’t make you healthier. They will only represent a temporary solution, and once you stop taking them, you will instantly go back to your initial weight and poor habits.

Assessing Your Need For Relaxation: Are You On The Verge Of Burnout

 

It is kind of obvious once you have hit burnout, the exhaustion, lack of motivation, poor efficacy, and overwhelming doubts of whether you should even be at your job are hard to miss. But, if you are not there yet, perhaps the symptoms aren’t as obvious. 

 

So what is burnout? Burnout is the result of too much stress either from your job, a life situation, or even your personality. In the simplest of terms, burnout is absolute exhaustion, physical, mental, and emotional. 

 

It is a combination of symptoms that cause you to be much less effective at work, less happy at home, and if left unchecked could cause your serious health complications. Burnout can leave you anxious, depressed, unmotivated, and ineffective. The list of symptoms can be vague and sound like just life, but life isn’t supposed to feel like burnout.

 

The first things you will notice looking for burnout are the causes. You will experience poor work-life balance, poor job fit, mismatched values, lack of control, or a dysfunctional work environment that wear on your peace of mind and your sanity. At first, it won’t seem like much we have all muscled through hectic times, made it through, and not suffered any consequences. 

 

Then, the symptoms hit. They creep in quietly and gradually as the enjoyment drips from your job and then your life. Perhaps just a general air of negativity and apathy towards your everyday activities. You might just feel stuck or indifferent. But, soon you lose sight of your values and your ability to focus; anxiety, depression, and insomnia set in as your mental faculties deteriorate from the weight of the stress. 

 

Scariest of all, if left unchecked your physical health can begin to take the brunt of the burnout. You may begin noticing weight gain, frequent illnesses, various bouts of pain, high blood pressure, and an increase in the severity of existing conditions. 

 

With burnout being something everybody would live better without, how do we prevent the mental turmoil and physical deterioration? 

 

If you are beginning to experience any of the symptoms of burnout, consider reassessing your interests, skills, and passions and compare against current options. If you have good options, to move within your company or career path, these changes will be the easiest to make and cause the least amount of stress. Identify and manage your stressors as best as you can. 

 

Another thing you can do to lessen the effects of burnout on your health and your life is keep your own attitude in check. Find gratitude and enjoyment in your job and life, it could be your lunch break or the drive home. Just find something you can enjoy and look forward to through your day so it doesn’t feel like the deep dark hole. Making a conscious effort to change your attitude may buy you the time to make a change. 

 

Reach out and gather support around you. Friends, family, co-workers, HR, and professional help can all help you through the difficulties associated with burnout and decrease symptoms like depression that make the experience so much worse. 

 

Lastly, take time for self-care, it isn’t selfish. Getting the time to relax, sleep, and exercise can be vital to curbing burnout before it starts. The required amount of sleep, 7-8 hours a night, can nip exhaustion in the bud and help your concentration. Exercise decreases pain and releases dopamine and serotonin to decrease depression and anxiety. 

 

Nobody wants to go in on Monday morning, but if you are feeling the effects of burnout and especially denying these feelings, you might need to assess your need to be proactive against burnout in your job and in life. 

Is Your Glass Half-Full Or Half Empty? How Positivity Can Change Your Life

 

Do you know what happy, successful people think about every day? It’s simple. They think about what they want and how they can get it. Positivity can change your life. 

 

When you spend your time thinking and talking about what you want from life and how you can achieve it, you will feel happier and more in control. When you think about happy things, your brain releases endorphins, which give you a feeling of well-being. It doesn’t take long to develop a positive attitude. 

 

The Importance of Optimism 

 

Psychological tests have shown that happy people have a specific quality that enables them to live a better life. That quality, of course, is optimism. If you’re groaning at the thought of such positivity, because you worry that you can’t become an optimist, then stop right now. According to WebMD, optimism can be learned. It’s all about cause and effect. If you change your way of thinking and align it with optimists, you will start to feel happier and see results. 

 

The Happy Find The Good In The World

 

There are two distinct ways that optimists deal with the world, which sets them apart from the rest: 

 

• First, they remain focused on what they want, looking for ways to achieve it. They set clear goals and remain confident they will achieve them. 

• Second, in every difficult situation an optimist will look for the good. When something goes wrong, they determine what lesson or knowledge can be drawn from the situation. 

 

If you look for the good in someone or something then you will always find it, and in the looking, you will find yourself more cheerful. 

 

The Power Of Positive Thinking  

 

Optimists seek the lesson in every obstacle. They don’t get upset and look at where they can lay blame. They control their emotions and look at things logically. 

 

Positive thinking has several benefits to your life: 

 

• Motivation: Willpower and motivation come from a strong mind. Negative thoughts lead to negative actions. When you replace pessimism with optimism, you reshape your outlook. 

• Strong Relationships: Happiness attracts happiness, thus happy people attract people who are happy. If you surround yourself with negativity, you will only attract negativity. Positivity breeds trust, which builds strong relationships. Without trust, relationships cannot survive. We are hardwired to seek trust. 

• Confidence: Negativity spreads and can impact other attributes, such as self-esteem and confidence. The key to leading a happy life is loving yourself. Optimists laugh louder, love harder, and walk taller. They glow. 

• Strong Mind & Body: Negative thoughts are draining and can have a severe impact on your mental health. They can leave you struggling to get up in the morning and inhibit your ability to sleep. Fatigue leads to weakness, sadness, and a lack of motivation. Therefore, negativity takes a toll on your whole body.

 

Choose Happiness

 

You can make the choice today to see the glass as half full instead of half empty. Look at your blessings rather than noting every shortcoming. Look at the best in everyone around you, because in truth, the majority of people are honest and good. Look for the good in their actions and in their words, and resolve to be of good cheer. 

 

It’s easy to be upbeat when everything in your life is going well. However, it’s even more important to do so when everything is going against you or is falling apart. You can still draw from your inner strength and look on the bright side of life, it will pay off in spades.