Stress is a state of mental or emotional tension arising from unlucky circumstances. After all, it is not necessarily a bad thing. A small amount of stress is beneficial and sometimes healthy. Have you ever found yourself in a situation where your to-do-list seems endless? But the question is what is stressing really, and how does it affect us?
When you are stressed, your body thinks that it is under attack and switches to flight mode and starts releasing a complex mixture of hormones and chemicals and shuts down body functions like digestion. Our response is aggressive toward others when our body is in this state.
At this instant, you need to know the symptoms of stress. Generally speaking, Stress is everywhere, it affects us all. As long as it is little, it is OK, but too much stress can make you sick. If you are suffering from any of the following symptoms, by all means, you are suffering from stress.
SYMPTOMS OF STRESS
Types Of Symptoms
- Start avoiding others.
- Become easily frustrated.
- Start feeling disturbed.
- Feel difficulty in relaxing.
- Begin feeling bad at yourself like lonely and worthless.
2. Physical Symptoms:
- Fell your energy is low all the timw.
- Lose your sexual desire.
- Feel pain in your chest.
- Usually feel that your mouth is dry.
- Feel that your teeth are grinding.
You will start:
- Forgetting things.
- Losing your focus.
- Worrying constantly.
- Taking time to make the judgement.
You will start
- Eating too much.
- Taking drugs.
- Becoming irresponsible.
Little stress is not a big thing to worry about, but if it is ongoing, it can cause serious health issues. Here are a few consequences:
Consequences of long-term stress
- Depression and anxiety.
- Eating and personality disorders.
- Skin and hair problems i.e. Permanent hair loss.
In the event that you are suffering from stress, help is available. The first thing to remember is not to lose hope.
How to deal with stress?
If you are feeling stressed, just follow the simple tips to get rid of it immediately.
- This is to say that alcohol is depressant. If you want to get rid of stress avoid drinks containing alcohol.
- When you feel stressed go for a walk in fresh air. Engage yourself in some physical activity.
- Get more nights of sleep.
- Start talking to someone.
- Manage your time. It must be remembered that you cannot do everything at one time.
If you are suffering from any of the above-mentioned symptoms, you must immediately consult your doctor. Your doctor can help you to handle your stress.
Sometimes it’s hard to stay motivated while trying to keep to a fitness regime. And, that too when you really want to get into a better shape.You know that you need to work out badly, but there is something that stops you from getting fit. It’s easier said than done, it’s hard to stay motivated. Many times you start out with the right intentions, but, eventually you end up quitting even though you don’t really mean to.
So, find out here what you can do that will help you stay motivated so that you can continue your exercise routine like a pro.
Tip one: You need to have solid goals as to why you are working out. You need to take time to find out what you really want out of your workout goals. These should be deeper emotional reasons that are very strong. Probably for most people their ultimate goal is to lose weight and look better. For others, it may be down to medical reasons where your doctor has recommended that you exercise more.
Tip Two: Don’t be so hard on yourself as many expect perfection. When you mess up, don’t quit because it wasn’t perfect. Just keep going with it and get right back onto your plan where you last left off.
Tip Three: You will have days you don’t want to exercise. Remember your reasons for working out and push through it. Most of the time after the first 5 minutes of doing your routine you will get into it and finish it for the day.
Tip Four: If you are struggling to stay motivated, you might have to make some of your workouts more comfortable. While some might consider this failure, it’s good to do some exercise versus doing none.When you are once more into a routine and the activities end up simpler, you can backpedal to your original plan once again.
Tip Five: Listen to a workout podcast or read exercise magazines. This will get your mind-set to be thinking about the right things. You will hear about other people’s results and want to do the same. Have some of these podcasts on your phone that you are looking forward to hearing. Just listen to inspiring podcasts during your workouts so you will want to get back to exercise sooner.
Tip six: Go out and look for a trainer. Join a gym and look at buying a few sessions with a personal trainer. Many times you can get some motivation knowing that you are paying for something and want to get your money’s worth. A personal trainer will also help to motivate you during your fitness program.
So, do not give up beginnings are always the hardest. It’s your work out, your time, your body earn it well.
In this fitness freak world, everyone wants to get into shape. People spend a number of hours in the gym from their busy schedule but still, they do not get desired results. So, now the question is what to do and what can be a panacea or a smart workout for every part of your body?
Running, yes you heard correctly! Running is a smart way to get into the shape.
Additionally, it is beneficial for almost all the parts of the body or we can say, it is indeed a full body workout. Running is remarkable exercise by which you can get back your fitness as well as health.
The benefits of running are undeniable. Adding running in your schedule can be fruitful for you in a number of ways and before skipping running from your daily schedule always remember:
- It Improves Your Health: Running is a great way to increase your overall health. It is a full body workout and it is helpful in enhancing the overall level of your health.
- It Prevents You From Diseases: Running is extremely beneficial for women; it helps in decreasing the risk of breast cancer. Even specialists too recommend running as it helps in diabetes. It can also help in reducing the risk of having a stroke.
- It Helps You In Losing Weight: Losing weight is one of the hidden agenda for every woman. Running is one of the best functional exercises for losing or maintaining a consistent weight. It is one of the most effective exercises in order to burn your calories.
Here is how you can get rid of running problems for good:
No doubt every single thing in this universe has its pros and cons. There is no disbelief in it, that running is beneficial for people of all ages. But for people who face problems or have issues in running.
Now, the question is:
- How to tackle running problems?
- What can we do to avoid these problems?
Today, we are going to reveal 4 strategies which surely will help you in overcoming running problems.
Hold Back & Think about The Long Distance:
You should figure out how to keep down your running. Since that is a standout among the most significant factors in marathon running. Specialists prescribe that you keep running at a separation that is longer than 800 m equally or even additional gradually. This implies pretty much that you would then be able to keep running in the second 50% of the separation either similarly quick or even somewhat quicker than in the primary half. This should be the starting point for you if you want to conquer running problems.
Muscle Cramps Are A Serious Problem With Every Runner:
Muscle issues are not just especially painful; they can even turn you off totally. A cramp can destroy the dream for optimal performance in seconds and they are one of the main reasons why runners cannot finish the marathon. To defeat this running issue, it is critical that the marathon preparing additionally incorporates a specific quality preparing, which centers on the muscles in the middle of the body (back and stomach) and hip.
Staying Away From Injuries Also Helps with Running Problems:
To ideally manage running issues, you should build the force and the separation equitably and gradually amid your preparation. If you already have an injury, you should treat it first and have it healed accordingly.
Overwork Is Another Running Problem:
If you find that there might be a problem with such long distances, such as energy swings in the final lap of the race. You can overcome this problem by regularly refuelling with sports drinks during the race. Because if you drink too little, it also affects your performance. Stay fit and in good shape. In short-distance runs, losing wellness isn’t really an issue. In the marathon, be that as it may, losing fitness is a major issue particularly to manage any marathon issues. And, then the concentration ought to again be coordinated to the preparation of the body’s bio-mechanics.
Numerous sprinters see a marathon as something that exclusive the legs need to do. Each long-separate run is something that influences the entire body and not only the legs. The whole body needs to cooperate here with the goal that the legs can put forth a valiant effort.
Many times we work hard in the gym but don’t feel that we are achieving the desired result. Moreover, we tend to get frustrated about our current progress. So, to avoid this frustration and seek the necessary result. Follow these nutrition hacks when you are on the weight loss spree.
Your goal should be to drink water at least half of your body weight in fluid ounces and additional 30 ounces for every hour you work out. Also, try drinking a glass of water while cooking dinner and before your every meal. When you are traveling, remember to carry a water bottle so that you don’t forget to drink water. You can also try sugarless iced tea, lemon tea or green tea to achieve your goal.
Address Food Sensitivities
Sometimes your body is facing inflammation chronically from the food you are eating. So it is advisable to carry extra fluid weight. Further, the common symptoms of food issues are brain fog, joint pain, fatigue, constipation, diarrhea, nausea, bloating and gas. If you are encountering any of these symptoms on a regular basis, it is recommended that you consult with your doctor or dietitian about a diet analysis. Also, some blood tests determine food sensitivities that can be helpful in reducing inflammation and excessive weight.
Eliminate Empty Calories
Moderation is important in life. Also, we should enjoy the delicious food like chocolate, but we do not realize the fact that for much time we are enjoying this food. This approach of eating works for weight maintenance, but not in case of weight loss. So, it’s time we count up our empty calories and reduce them from our diet. This will help our body kick start again.
Adjust Calorie Goals
When losing weight, it is vital to evaluate your nutrition goals. Because your height is still the same, but you are carrying less weight around, so you have less body to feed. Moreover, a drop in metabolic burn is normal when you’re losing weight, thus to maintain this trend; you need to reevaluate calories you are eating. You even need to evaluate your current workout schedule, daily activities and basal metabolic rate to achieve your new calorie goal.
Power Up The Protein
Plan your protein intake in the daytime to ensure that you are maximizing your body’s usage of amino acids. Research has shown that protein that is high in the amino acid leucine can be helpful while reducing body fat. What you need to do is eat 25-35 grams of protein every 4 to 5 hours to achieve a positive impact. Moreover, don’t skip your afternoon protein snack. The primary protein sources are chicken salad, tuna, hard-boiled eggs, Greek yogurt and cottage cheese.
Prefer food that is high in fiber. The logic behind this that fiber helps to prevent rushes in blood glucose as it slows the absorption of sugar. Likewise, the fiber-rich food contains bulk and require you to chew it multiple times to break them down, which gives your body more time to process, and you feel full for a longer duration. The foods that are high in fiber contain more nutrition values than other foods. Some of the fiber-rich diets are broccoli, cabbage, Brussels sprouts, apples and many more.
So, these were some nutrient hacks that would surely help you in reducing weight.
Yes, losing weight in your thirties is possible. But, only with a smarter plan. We all know that losing weight at any age is a big deal. However, losing weight in your thirties is especially hard.
Because of one simple reason that is “weight loss”, many things for women over 30 takes a lot of time and energy. Moreover, it’s almost impossible to find extra time during that stage of life when career and family are the top priorities.
I am not trying to say that it’s impossible to lose weight for women in her 30’s.
But actually, it just takes smart PLANNING and ORGANIZATION.
Use the below tips specially tailored to address the unique challenges you face when you try to slim down at 30 and beyond.
Get Hold of Your Muscles and Metabolism
If you want a healthy metabolism to lose weight in your 30, you need to maintain your muscles.
“Women in her 30s need to be very careful about building and keeping muscle mass to support a healthy metabolism. Women begin to lose their muscle in the 30s, and until that muscle is challenged and maintained with regular workout sessions, the muscles loss will eventually slow the metabolism.”
Resolution: How does a woman with a busy life work can take control of her calorie burning fires from fizzling?
So, if you can’t get to the gym, there are easy strength workouts you can do at home. Short and intense workout sessions will be more likely to burn extra fat.
Stop Hanging with Fad Diets
Women in their 30s are too bold and too sophisticated to fall for the modern-day diet trends.
Are these fads harmful?
“If you have ever dieted on and off until your 30s, the chances are your metabolism is unclear, confused and disorganized. With every new diet attempt, you may put your body into starvation mode, and weight loss becomes harder than the rock. ”
Resolution: Your first step to healthy and fresh eating is to estimate your daily caloric intake. You should also keep a pre-diet food record. Then make sure you eat sufficient protein to maintain a healthy metabolism, limit your sugar consumption, and monitor your carbs intake to stay energized and gratified throughout the day.
Deal and Manage Your Stress like A Pro
It is believed that 30’s is the most stressful time in our lives. Career, marriage, job stress, babies and relationship issues could keep you awake at nights. Even the simple act of dieting can give you stress. And, such challenges can cause more problems if they are not taken seriously.
“Life stress can stimulate your metabolism by initiating the stress response and in turn fat storage.”
So, balance in lifestyle is the key to a happy life.
Resolution: Get support from friends and family or reach out to a certified professional if you think that stress is preventing you from losing weight.
A Word to the Wise
If you are a working woman trying to lose weight after 30, you might be intrigued to back burner your health and your weight.
What’s worse? You might go on the first diet you perceive in a fashion magazine. Don’t make those silly mistakes. Now is the time when your decisions have real long-term consequences. Make the best selections for lifelong health and well-being. The truth is weight loss for women after 30 is achievable with smart organization, assistance and a healthy dose of common sense.
Yoga is 99% practice and 1% theory. Yoga is not just turning, twisting, stretching and breathing exercise it is more than that. It’s a way of life; it transforms your body and heals your mind. Yoga is the ancient art that stimulates the body and relaxes the mind. It is also the best way to stave off regular illness and ailments.
At any given time of the day or year, our bodies are vulnerable to infection by the multitude of viruses and bacteria. They are what lead to runny noses, hacking coughs, stomach infections and severe cases of the flu. Proper hygiene and healthy eating habits can help to an extent, but yoga can truly help the body fight infection.
We will tell you why:
It Helps To Keep the Respiratory System on Track
Colds, coughs and similar infections are caused by bacteria that badly damage the upper respiratory system. If your immune system is not strong enough to throw them off, the bacteria can penetrate into the lungs and lead to pneumonia or bronchitis. Yoga is indeed the main tools for maintaining the health of our respiratory system. What’s more? Regularly performing the breathing exercise and “asanas” conditions the respiratory tract and boosts the effectiveness of the lungs.
It Reduces the Stress Levels Naturally
A person who’s under stress is more likely to catch a cold or a fever when viruses invade the nasal passage. Also, the stress and anxiety seems to worsen or lift the risk of infirmities such as depression, gastrointestinal problems, heart disease, diabetes, obesity, Alzheimer’s disease and asthma. To put it otherwise, yoga helps lower stress hormones and calms the nervous system, which is associated with the immune system.
It keeps Muscles and Joints in A Great Working Order
Whatever is your age, the joint and muscular pain doesn’t seem to distinguish nowadays. A weak bone structure, lack of physical activity and deficiency of essential nutrients in the diet can aggravate the situation. Moreover, yoga helps to lubricate the joints with synovial fluid and stabilizes the muscles through strengthening exercises which in turn help eliminate the pain.
It Ensures the Optimal Functioning Of All Organs
Office jobs that require sitting for longer hours and sedentary lifestyle mean that our organs don’t get enough or adequate amount of blood flow which in turn lead to blockages and build-up of toxins. Over time, this leads to breakdowns in the body system. If you continue yoga on a regular basis, it can stimulate the lymphatic system, to remove the toxins from the body. In fact, there are various kinds of “asanas” that ensure organs and glands receive fresh blood and are gently stimulated and massaged. The rise in the supply of oxygenated blood to organs ensures their optimal function.
Hence proved, yoga can help boost your immune system. So, try yoga and give this world some good energy. Attempt yoga to stimulate and improve the functioning of your nervous system, digestive system, circulatory and endocrine systems.
“If there is magic on this planet, it is confined in the water”
When it comes to hydration, most people assume that they need to stay hydrated only during summers. This is baseless and not true! Water accounts 70% of our body weight and losing even as low as 2% of this water content leads to dehydration.
Dehydration is the lack of water and salts that are required for normal body function. Even a fluid loss of 1-2% can hurt us physically and mentally. Therefore, it becomes important to consume enough water every day so that we can stay hydrated and healthy.
Dehydration can be a standard difficulty owing to the weather conditions especially in places that have a humid climate whole year. There are many symptoms of dehydration, but the most common ones are thirst, lethargy, and headaches.
Drinking In A Right Way For Better Hydration
We all are aware of this fact that water plays a prominent role in a human body. It is a medium for all the chemical reactions in the body that helps in regulating body temperature. Moreover, if we constantly maintain hydration, it will provide us with ultimate flexibility and vitality of joints. It also helps us to maintain the elasticity of the skin and keeps the skin young and glowing.
The best way or we must say the only way to avoid dehydration is by drinking a lot of water to restore the loss of fluids through sweating.
Do you know how many glasses of water your body requires per day?
- An average healthy body should drink eight glasses of water per day that means 2 litres.
- During heated weather, if you are undergoing vigorous physical activity, the requirement increases because of a substantial amount of water loss via sweating.
- 20% of our daily liquid requirements come from foods we eat. This means that the rest we need to get from other healthy beverages and natural water.
#ProTip: You are recommended to have at least eight glasses of water daily and more during the summers. And, besides water, you can also instill the habit of drinking green tea to stay hydrated.
Well, you will be surprised to acknowledge that “after water, unsweetened tea, without milk and sugar, is ranked as the second most ideal liquid choice for hydration.”
Green tea is 99.5% water and can be consumed on a regular basis as part of a nutritious diet and lifestyle as well. Reason being; it becomes a ZERO calorie drink when prepared without milk and sugar.
Every cup of tea hydrates you and helps you in removing waste from the body. You can also include water-rich fruits and vegetables in your diet to stay hydrated.
Follow these amazing habits religiously and make it a lifestyle, not a duty. Don’t wait for your body to offer you red flags that says “it’s running low on fluids.”
Don’t forget to love yourself. Be bright, happy and most importantly be you!
In today’s world, stress has become part and parcel of life and there is a need to find out a clear way. Here is when meditation comes to the picture. Studies suggest that meditation is the best stress buster.
Moreover, experts from various fields have developed many forms of meditation. The best part of meditation is that it suits the majority of people irrespective of their career and lifestyle.
If someone meditates regularly, he/she has a chance to improve their physical well-being and emotional health. The best part of it is that there is no firm way to do meditation which means you are free to choose the type which suits you the best.
There are fun facts about meditation you would love to know.
- Firstly in each type of meditation, there are several subtypes to discover and follow.
- Secondly, every teacher has different opinions about how frequently a person should meditate.
- Lastly, you can blend different types of approaches till you find the right one.
As we know, there are different types of meditation, and each one is as effective as the other. So, we found it crucial to list a few best forms of meditation.
Below are the four best meditation forms:
This type of meditation is also known as Loving-kindness meditation. In this form, the motto is to cultivate the feeling of love and kindness for the humankind and even toward the source of stress.
The person practicing it takes a deep breath and concentrates their mind on the feeling of love and kindness. Moreover, they send a message of love and affection to people around them. Practitioner repeats the message many times until they feel an attitude of love and kindness.
The purpose of this form of meditation is to promote a feeling of love and compassion towards them and others. This form has been active in increasing positive emotions and reducing stress, anxiety and post-traumatic stress.
Breath Awareness Meditation:
Breath awareness meditation encourages mindful breathing. In this form of meditation, the practitioner counts the number of breath he takes. The primary motive is to focus on breathing and shutting out other thoughts.
The breath awareness motivates practitioner to be aware of their breathing. Furthermore, studies have shown that this form reduces anxiety, improves concentration and emotional flexibility.
Kundalini yoga is a perfect blend of deep breathing and mantras. The practitioner usually learns from an instructor. But, there are some who can learn the poses and the mantras at home.
Kundalini yoga like other forms of yoga improves physical strength and reduces pain. It is found that it also reduces anxiety and depression. In a recent study, it is found that yoga increases energy and improve overall mental health.
Zen meditation also referred as Zazen is a part of Buddhist practice. In this type of meditation, the practitioner performs specific steps and postures. The main goal is to find the comfortable position, focus on breathing and mindfully observe one’s thought.
This type of meditation requires more discipline in practice than others. People usually prefer it when they are seeking relaxation and a new spiritual path.
Meditation has many forms, and no type is better or worse than the other. So, it depends on the practitioner as to what they are seeking from it. Follow what you feel is helping you and to know more about how to deal with stress keep reading.
Stress has become the part of our daily life. We often experience stress at work, at home or the road. In addition to this, we even experience it when arguing with our near and dear ones.
There are two types of stress: the negative stress and the positive stress. The positive pressure helps us work productively whereas the negative one hinders our progress. Because of these reasons, it becomes important to learn how to manage stress.
Below are three simple hacks to manage stress:
Positive Self Talk
We all have various instances in a day where we talk with. There are two types of self-talk. One is loudly, and another one is in our heads. The second one is more common among people. Again self-talks have two categories: -Positive Self-Talk and Negative Self-Talk. The positive Self-talk includes phrases like “I can do this” or “everything will be fine” on the contrary the negative ones include “I can’t do this” or “I will never get better”. The latter one increases stress in an individual. So, it is advisable to engage in positive self-talk.
Here are some examples of how you can convert negative ones into positive.
You can change “I can’t do this” to “I’ll do the best I can.” I’ve got this. Here the second one is “I hate it when this happens” to “I know how to deal with this; I’ve done it before.” Another one, “I can’t believe I screwed up” to “I’m human, and we all make mistakes. I can fix it.”
To make it work, practice positive self-talk every day.
Pro Tip: You can teach this to your kids. It will help them manage exam stress.
You must we wondering what “Emergency Stress-Stoppers” are and how will they help you? The answer to this question is that Emergency Stress-Stoppers are actions that defuse stress in various situations. There are different stress-stoppers for different conditions.
Below are some examples that you can apply in a stressful situation:
- You can count to ten before speaking anything.
- You can always take a few deep breaths that will help you feel better or relaxed.
- Go for a short walk this will give you some time to think about things calmly.
- Listen to music or watch some inspiration video this will take off your mind from a stressful situation.
- Meditation or prayer can come handy in these situations.
- Work out or do some exercise as they are a great antidote to stress.
3. Stress Busting Activates
Hobbies or doing things just for fun can be of great help during tense situations. There are many fun activities that you can do to uplift your mood.
A few are mentioned below:-
- Drawing or coloring can be of great help
- You can work on scrapbook or photo album to focus on good memories.
- Read book or magazines as they can increase your creativity.
- Play crossword puzzles
Managing stress is essential if you want to grow in your personal life or professional life. Simple things can work for you if you have a positive mind-set.