Key Tips To Stop Sabotaging Your Own Health

We’re so used to things not going our way that we protect ourselves by ruining things for ourselves before they get ruined by others. Many times those who sabotage their health are driven by unconscious reasons, but justify it via mindful means. Simply put, we screw up our health without even realizing it.

 

If you’re too hard on yourself and tend to sabotage your own success as it concerns health or otherwise, read on to find out how you can stop, and treat yourself how you deserve to be treated.

 

Be objective. Take a step back and look at what’s happening in your life from a stranger’s point of view. You can even start a journal and write down.

 

Embrace imperfections. Getting feedback and critique is probably the last thing you want, but a great chance to improve your health, realize what you’re doing wrong. More often than not, you’ll find that the feedback was actually helpful, but only if you don’t take it too personally, or over think everything.

 

Don’t be gullible. The grass that’s much greener on the other side of the fence is that way because of the hard work that went into it. What you envision success to be, whether it’s losing 20 pounds or being filthy rich, our thinking process doesn’t take into account all the hard work that goes into it. Be realistic about your health goals and break them down into mini-goals. They can be daily or weekly - it’s up to you. Write down every step you need to take in order to get there, and don’t leave out the times when you fail to reach one of them. Trust in the process, and more importantly, in yourself.

 

Stop being selfish. Some people think that when they sabotage their health, they’re doing it for the good of others around them. For example, a mother may feel that she’s putting her kids’ well-being before her own when she doesn’t take the time to eat right or exercise. Or a father thinks that by working all the time and not taking the time to take to take care of his health, then it’s for the sake of his family. The truth is, this behavior is the exact definition of being selfish.

 

Trust your perspective. As we grow, we’re bombarded with comments about ourselves, and it’s the negative ones that stick with us the most. The problem here is that it can be difficult to break free from these comments that we turn into tangible beasts that haunt us in every decision we make. In addition, they can be ordinary, run-of-the-mill comments that someone made without giving it a second thought, but to us, it dominates our waking hours and dictates our life decisions. It’s important to give these comments a break and be stronger than the effect they have on you so you can live life to the fullest.

 

Go easy on yourself. It’s no big deal if you feel uncomfortable in a certain situation, or if you’re not completely certain what to do. Take a deep breath, realize that every single person gets the same heart-gripping fear every once in awhile and take the plunge - what’s the worst that can happen? I’ll tell you. It’s one of two things: you’ll either fail miserably, which will be somewhat embarrassing, but won’t be the end of the world, you’ll stand back up, take another deep breath, learn from your mistakes and try again. Or, you’ll succeed and you’ll be proud of your accomplishments, and move on to the next task with courage.

 

Be brave. Bolstering your confidence takes practice and time. Take the time to research and ask questions so that you’re prepared and confident.

 

Punch low self-esteem in the face. When you’re not as trusting in your abilities as you should be, that prevents you from achieving the most you can. People with low self-esteem always have ready on-hand excuses for why they’re not good enough or why they can’t do this or that. Fear of failure is normal, it’s the “not trying” part that makes you miss you out on life.

 

Take the time to put yourself before others; it’ll make a healthier, more balanced person. You’ll quickly discover that you have more time and energy to do the things you have to do in your life, whether it’s for work or family.

 

5 Ways Hypnosis Helps Stress

 

Stress is divided into two types, the good, and the bad. The good kind is the acute variety that raises your heartbeat, elevates blood pressure, and gets you on the alert. It can happen during a meeting, your kid’s soccer game or when you’re driving and someone cuts you off.  

 

The adrenaline starts pumping in your veins and your thinking becomes sharper, your reflexes faster. However, the good kind of stress goes away after a while and adrenaline levels return to normal, blood pressure stabilizes.

 

Now let’s talk about the second type. The bad type of stress is that which is chronic, and leaves you worn out and exhausted because it’s doesn’t stop. It wreaks havoc on all your bodily systems, sometimes even to the point of manifesting itself in chronic diseases. Being exposed to cortisol and other stress-related hormones for long periods of time may lead to the following:

 

• Concentration and memory problems
• Increased blood pressure
• Higher risk of heart disease
• Weak immune system
• Depression
• Type-2 diabetes
• Digestive problems
• Cancer
• Body aches and pains
• Loss of energy

 

There are many ways to treat stress. It usually entails meditation, low-impact exercising, or massages to get us to relax and unwind and de-stress. 

 

But that’s just dealing with stress on the surface. If you really want to get a handle on your anxiety, you have to dig down deep and pull out the weeds by the roots instead of just trimming the top part.

 

That’s what hypnosis does. Hypnosis is one of the least-understood therapy techniques, despite the fact that it has helped with many physical and mental ailments.

 

What are some of the benefits of using hypnosis to treat stress?

 

1. It’s time-efficient. One of its benefits is that hypnosis can get right to the source usually during the first session, which is quick compared to other methods of treatment.

 

2. Gets to the bottom of things. Through hypnotherapy, you can pinpoint the trigger behind your stress and anxiety. It could be due to a negative past experience, a certain situation that left its mark, or a chronic disease that’s the cause. Regardless, your therapist can help you diagnose and treat your stress through hypnosis.

 

3. It heals the ‘whole’ you. Hypnosis treats the body, mind, and soul as one entity and treats the entire package.

 

4. It’s gradual. What a hypnotist does is first ask the patient to name what their feeling. Then they’re asked to put their hand on where that feeling hurts in the body. This way, people recognize on a basic, human level, that what they’re feeling in their minds is manifesting itself in their physical form. So in order to get rid of that, they have to release the stress from their body. And the only way they can do that is to face that their feelings head on without fear or trepidation.

 

5. You’re in control. In spite of what many claim or believe, during hypnosis, you’re awake and remain conscious the entire length of the session. The only part the licensed hypnotherapist, someone whom you trust, plays during the session is to guide your suggestions of how you’re feeling, where it hurts, and how to get rid of the pain. Other than that, the person undergoing hypnosis stays conscious and in control the entire time.

 

The reason why hypnosis is successful is because when you’re in a trance, you’re in a state of deep relaxation. That’s when the brain is open to suggestions. It’s a way of unlocking the potential of changing negative thoughts into positive ones, break free of that debilitating pattern, and learn how to react in the face of adverse situations.

 

Hypnotherapy can help you change your perception of certain stress-triggers in your life. And since stress is created through your thoughts and perceptions, this method of treatment has yielded great results by lowering the levels of anxiety and reduces stress. By doing so, you’re on your way to a happier, healthier, more balanced you.

Natural Ways To Calm Everyday Anxiety

Anxiety is something many of us deal with on a daily basis. However, there are individuals who are incapacitated with constant thoughts of anxiety; so much that the daily activities of life are impacted. These people cannot find peace of mind, and need to actively try and get their anxiety controlled. 

 

While medication is available to help with anxiety, it should not be the first line of treatment you seek out, as they come with lots of adverse effects and cause the user to build up a dependence. 

 

The better option is to seek out natural ways to calm the anxiety- those without lingering negative effects and which are likely to help you cope better in the long run.

Let’s explore what you best options are:

 

Meditate

 

Meditation should be the core of a natural strategy to manage anxiety, since it helps ground your irrational fears. While we all have apprehension of the future, meditation helps us to take each moment at a time. 

 

The goal of meditation is not to block out negative emotions, but help us learn to not linger on them. Get started first thing tomorrow morning- just sit peacefully for 5 minutes at the beginning of your day, let thoughts enter your mind freely, but do not let them linger. The end goal is to have control over your thoughts and not letting them negatively ruin your day.

 

Sleep Enough At Night

 

Lack of sleep causes your brain to go haywire- playing all sorts of tricks on you and decreasing your emotional tolerance as a whole. You may find that following even just one night of sleep loss your performance will decrease, and you will be prone to anger and agitation. Strive for a minimum of 7 hours nightly to keep your brain chemistry on point.

 

Exercise

 

Exercise is one of the best medicines we have at our disposal, as there are few things that are comparable to the range of health benefits it offers. Exercise, similar to sleep, helps to naturally manage anxiety and depression, by increasing levels of feel good and stress busting chemicals known as endorphins. 

 

Anxiety if partially worsened by high levels of adrenalin, and even though exercise does temporarily increase these levels, the endorphins temper its effects and leave your mood on a high for hours afterwards.

 

Eat Dark Chocolate

 

Dark chocolate has numerous benefits on health, and is not your typical sugar laden variety. Dark chocolate is particularly effective in reducing the impact that the stress hormone cortisol has on our body, including precipitating anxiety. 

 

Its mode of action of unique, as it relays relaxation from the stomach to the brain. Similar to the way that you feel nervousness in your stomach, a never named the vagus can be exploited for soothing anxiety too. 

 

Try To Get Sunlight Daily

 

People in colder climates have been observed to develop a condition known as SAD (seasonal affective disorder), which comes on during the winter months when sun exposure is limited. 

 

Symptoms of SAD include depression, irritability and increased anxiety, all of which resolve upon exposure to sunlight. If you do live in such a climate, and are unable to get exposure to the sun when winter comes, artificial light therapy also helps improve symptoms.

 

Consume More Omega-3 Fats

 

Omega-3 fatty acids are strong anti-oxidants, and may help to stem the cause of your anxiety. Typically, the two hormones that are elevated are cortisol and adrenalin, both of which respond negatively to the influence of oxidation. 

 

Omega-3 fats combat excessive oxidation and are anti-inflammatory, helping boost production of serotonin and dopamine, and helping keep your anxiety response normal.

 

5 Healthy Drinks To Add To Your Diet

 

When people get tired of drinking water, they often choose to drink sodas or other types of unhealthy drinks filled with overwhelming amounts of sugar. Although it’s completely normal to get sick of water from time to time, you should be more careful when you choose to use as a substitute for it. 

 

However, you should be aware that nothing can replace water. It’s without a doubt the healthiest option and is needed by your body in order to function properly. Nevertheless, if you’re looking to add some variety and spice up your waterlogged palette, then you should consider adding these five healthy drinks to your diet.

Orange Juice

Drinking a glass of fresh squeezed orange juice in the morning is the perfect way to start your day. Some people don’t want to put in the effort to prepare orange juice on a regular basis. If you don’t have enough motivation to do so, then at least try to make it when it will be most useful. For example, making it during allergy season is always a good idea, since this drink is known for soothing season allergies, thanks to its quercetin and vitamin C content.

 

It’s also worth mentioning that because this drink is an excellent source of vitamin C, it can strengthen your immune system and make you less vulnerable to different diseases. If you’re buying orange juice instead of making it yourself, make sure to buy the calcium-fortified version, as that will provide you with more health benefits, such as improved bone health.

Green Tea

The next time you feel like drinking a cup of coffee, try to prepare a cup of green tea. Not only will this provide you with the energy boost that you would seek in a cup of coffee, but it will also provide you with some great health benefits. 

 

Green tea represents a great source of polyphenols and flavonoids, which are natural antioxidants that help protect your cells from various harmful substances. Due to its high antioxidant content, green tea can reduce the risk of serious health problems, such as heart disease and cancer.

 

Due to the fact that green tea contains fluoride, it can have a positive impact on the health of your teeth. Additionally, the flavonoid content of this drink can improve your bone health.

Pomegranate Juice

Pomegranate juice has become increasingly popular during the last several years. Not only is this drink very tasty and refreshing, but it also offers a lot of different health benefits. Some of the most notable health benefits of pomegranate juice include improved heart health, strengthened immune system, and lower risk of cancer. Consuming this drink on a regular basis can also help you maintain normal blood sugar levels, as well as normal blood pressure levels. If you’re not making your own pomegranate juice, then you should be careful when buying it. Some manufacturers dilute the drink with other liquids or add excess sugar.

Low-Fat Milk

As a child, you were encouraged to drink milk because of its vitamin D and calcium content. However, low-fat milk can be a great drink for grown-ups as well. The low-fat varieties of this drink will provide you with many essential micronutrients. 

 

It will also provide you with all the macronutrients you need (protein, carbohydrates, and fat). Another great thing about low-fat milk is that it will help you feel full for an extended time period, which will surely prevent you from overeating.

Beet Juice

Beet juice is without a doubt one of the healthiest drinks you can consume. However, it often isn’t found in grocery stores, so you will have to make it at home. Some of the most notable health benefits of beet juice include increased stamina, lower blood pressure, and increased blood flow to the brain.

Life Lessons: Finding Meaning In Hard Times

 

In times like these, hopelessness is a common feeling. There are tragedies on the news every day. The economy never seems to fully recover. On top of that, our daily lives can bring challenges and negativity sometimes. 

 

Every person faces these situations differently, though. Some find comfort in religion and spirituality; others turn to meditation or therapy. And others, unfortunately, adopt unhealthy coping mechanisms, such as drinking to manage their grief, anguish, and sadness.

 

However, looking at hard times in a different light can also help in adopting more positive coping mechanisms.

 

One good way to reinterpret hardships is to find meaning in them. 

 

And how can you do this?       

 

In the face of a negative event, sit back and ask yourself how you can make the event meaningful. 

 

For example, let's say you were fired from your job, a distressing situation that can leave you feeling afraid, angry, and ashamed. Especially if you have a family, debt, or live in an uncertain economy where your opportunities to find a new job are slim.

 

For example, ask yourself questions such as:

• Did I really like that job? In many cases, we're stuck in a job that no longer makes us fulfilled, but we are too scared to quit. 
• Is this situation freeing my time for better opportunities? A job you no longer enjoyed could have been a roadblock in your professional development.
• What did I learn from that experience? The skills you learned at that job can be a jumping board to find better opportunities.
• What went wrong? In this case, be honest with yourself -- why were you fired? Address the causes non-judgmentally.
• Are there any areas for growth? Regardless of what caused the negative situation, think of how you can use the experience to grow. 

 

By asking yourself these questions, you don't only give meaning to a negative situation. You're also taking back control of it. And you take control of it by reframing negative situations as opportunities to grow and thrive in unexplored areas.

 

For example, a lost job is an opportunity for new enterprises -- a new business, a trip, time off to spend with family and friends, continued education, and more.

 

It is healthy to grieve and to have a bad day. But it's also important to take responsibility for every stage of our lives and take a proactive approach to every situation. Only then, can we find meaning in our lives and minimize uncertainty.

 

Luckily, this isn't the only way to find meaning in difficult times.

 

When hardships come, it's easy to over-think the situation. However, focusing at least part of your time to giving to others helps putting life in perspective. 

 

When you give away your time and energy to help others, you create a connection with others. Life is no longer something that happens to you. Instead, it becomes a network, which you can influence in a positive way. 

 

Finally, difficulties are part of life. Trying to avoid them is not only useless, but it also prevents you from focusing your energy in purposeful, selfless work. Therefore, if difficulties cannot be avoided, you should face them with patience and compassion to yourself and others. 

 

Every situation leaves a mark on you. That means something. It means you're growing, building your own path of self-acceptance and compassion. You have the power to take control of your life by reflecting non-judgmentally, accepting each situation as an opportunity, and working with and for others.

Oxidative Stress and Premature Aging

 

What is oxidative stress? It's the imbalance between your body's ability to counteract the production of free radicals. As free radicals are produced, they create havoc in the body and your body is supposed to be able to keep them at bay by neutralizing them with antioxidants. The biggest cause of oxidative stress is a lack of antioxidants that fight free radicals. 

 

Free Radicals 

 

Okay, we should probably discuss free radicals before you go any further. You have very likely heard the term before but not had a detailed explanation or understanding about what they really are. It's a molecule that contains oxygen and has at least one unpaired electron. It is for this reason that they are reactive to other molecules. 

 

Generally speaking, oxygen-containing molecules aren't reactive, but some of them go through a change within the body that transforms them into reactive ones. That doesn't mean that all of the reactive species are harmful, however, free radicals are nasty. 

 

They can affect DNA, and sap protein or their electrons to stabilize themselves. That might not sound like such a big deal, but this causes a destabilization of the other molecules, which then triggers a large free radical chain reaction. They are probably most famous for the fact that they can cause cancer. 

 

For the record, antioxidants are molecules within cells that are supposed to eradicate the potential damage that free radicals cause. When an imbalance between the two takes place, oxidative stress occurs. 

 

Oxidative Stress Damage 

 

There are a variety of issues that oxidative stress can cause ñ some of the more serious issues include Alzheimer's Disease, Parkinson's Disease, cancer, heart disorders, heart failure, heart attack, blood vessel disorders, gene mutations, chronic fatigue syndrome, inflammatory diseases, and atherosclerosis. 

 

Another issue, though, is that of premature aging. Of course, this may pale in comparison to those listed above; however, it is still a very real and imminent threat. 

 

The biggest cause of oxidative stress damage to your skin is due to UV rays (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4496685/). Of course, this makes perfect sense when you consider just how damaging the sun can be to your skin if you head out without sun protection. This means it is vital to wear sunscreen in order to prevent the major cause of oxidative stress damage in premature aging. Additionally, free radicals break down collagen production, which is a major cause of premature aging. 

 

Fighting Free Radicals

 

If you want to reduce the risk of oxidative stress then the most effective way to do so is by fighting free radicals. So, here's how to do that. 

 

·      Avoid hydrogenated fats. 

·      Improve your indoor air quality and avoid pollutants and pollution. 

·      Do not consume food that has been cooked in oils at a high heat. 

·      Do not smoke or spend time in the company of smokers. 

·      Avoid drinking water that has been chlorine treated. 

·      Avoid dehydration. 

·      Be mindful of your sugar intake and animal proteins. 

·      Avoid living near waste dumps or too close to power lines. 

·      Avoid food containing preservatives. 

·      Only take medications when absolutely necessary.

·      Avoid using cleaning supplies that contain harmful chemicals. 

·      Limit your alcohol intake. 

·      Avoid exposure to radiation. 

·      Buy organic to avoid pesticides. 

·      Take steps to self-care to avoid stress. 

·      Wear sunblock every time you leave the house, no matter how short the trip (especially if you live in a warm and sunny region). 

 

Your body is creating free radicals on a daily basis, but that doesn't mean you have to fall prey to its damage of premature aging and potential disease. Take every opportunity listed above to avoid oxidative stress.

Relaxation: The Ultimate Relief For Your Hectic Life

 

Do you schedule down time for relaxation in your life? No? Then something seriously needs to change. If you view relaxation as a waste of productivity hours, you have no idea what you’re missing. 

 

Not only should relaxation be mandatory, but regularly scheduling breaks for yourself will only improve productivity over the long haul, as you are fully able to dedicate to your work when you resume.

 

Need to be sold to why you need relaxation in your life? Then let’s check this out!

 

Relaxation Boosts Your immune System

 

When you lead a busy life, chances are you don’t take good care of your health. The result may end up being the exact opposite of what you wanted- sick days that leave you unable to do anything. Luckily, some regularly scheduled time for R&R can offset this. We all have hectic periods of our life, but the important thing is to deprogram. 

 

Crazy hectic lives that cause sleep deprivation, and high stress is manageable up to 3 months, but after that things can go horribly bad. Take the weekends off, or if you can’t sleep in at least one day per week. Your immune system will thank you.

 

Relaxation Improves Your Working Memory

 

The longer you work at a high intensity, the poorer your working memory becomes. You will find yourself making silly mistakes, or getting a little too forgetful for comfort. Even short periods of high stress affect the memory centers of the brain, which is noticeable how forgetful you become when under pressure. 

 

Relaxation allows cortisol levels to return to baseline, as there are no pressing matters for you to deal with. Chronically high levels of stress that result in constant streams of cortisol coursing through the body may also contribute to the development of Alzheimer’s disease over many years, as it is known to have a strong inflammatory component. 

 

Relaxation Restores The Motivation Centers Of The Brain

 

Do you ever notice how your drive to work decreases significantly after doing it repetitively for a period of time? In fact, under the prolonged influence of stress, the motivation center of the brain becomes desensitized to dopamine, limiting your ability to feel motivated, or experience pleasure. 

 

This also explains why you have no desire to eat, and may resign yourself to hopelessness. Luckily, a well-timed break for relaxation will recharge your batteries. Just keep in mind that there is just so much you can handle under pressure, everyone has a breaking point- don’t wait to find out what yours is.

 

Relaxation Keeps Your Heart Healthy

 

People don’t appreciate the danger that running a hectic life can pose to your heart, sadly until it is too late. Not taking time off to relax increases your risk of high blood pressure, heart disease and stroke to name a few. Plus, cortisol results in greater retention of sodium and water, putting the heart and blood vessels under stress to pump and move blood. 

Relaxation is well established to reduce blood pressure, decrease your risk of stroke by promoting vasodilation, and decreasing inflammatory processes in blood vessels. 

 

Relaxation Will Keep You Young

 

Running a hectic life day after day is the surefire recipe to run your down fast. The greater the impact of the hormones cortisol and adrenalin, the harder and faster your body works to regenerate cells. This faster turnover of cells causing hastened aging, and cuts down your youth. This is why it is important to live while you’re young- go on vacations, and throw your feet back and just relax. Work will still be there tomorrow waiting for you, so take your time.