stress

Coping with Stress: Strategies to Help

In order to take care of our health and wellbeing overall; we need to look at several different aspects of our life. It can all be very well hitting the gym to do some weights or taking yourself out for a run every day. But there are other aspects to think about with our health too. One aspect is nutrition. It can be easy to think about going out to exercise, but it is no good if then you just go back home and eat an entire chocolate cake. You might look fit on the outside, but it can mean that you’re unhealthy on the inside. But the main point that I’m going to touch on today is mental wellbeing and stress. The two can be very closely related, so it is important to understand, and then look at ways to cope.

Find Your Trigger

If you feel like you are constantly battling with your stress levels, then it is time to think about what your triggers are. Is it that you feel stressed out by your family situation or with all of the work you have to do? Combined with the normal stresses of everyday life, it could become too much for you. If you can identify what your trigger is, then you look at how to eliminate that from your life. If you feel like you never have time to yourself after a busy day at work, and then you come home to a messy home with lots of chores to do; it can overwhelm. An example of how to cope in this case could be to arrange a babysitter on certain days if needed, so that you can have some time alone or to exercise. It could be that you could get a cleaner; so at least the stress of chores on top of a busy schedule is eliminated.

Find Healthy Ways To Cope

As stress and mental health are so closely linked; it is important to look at how to cope with things that won’t make either of those things worse. It can be easy to just get into a downward spiral, perhaps self-medicating with alcohol or even just food. The issue with either is that they can both have such a detrimental effect on your stress and mental health; as well as physical health. If you have found that this kind of self-medicating has become a problem for you, then you might need to look into alcohol rehab with good reputations to get yourself back on track. Looking for healthier ways to cope is the best to avoid this; so that you can improve and help yourself; not make things worse. It could be exercise or it could be meditation. It might just be reading a book. Just find something that will help, rather than hinder.

Make an Action Plan

You have to sit down and make a plan of action when it comes to your stress levels and mental health. Think about situations that you need to avoid, or what to do if you find yourself getting really stressed out. When you plan ahead, it makes a massive difference.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Your Body’s In Good Shape, But What About Your Mind?

A lot of people are so focused on getting their body fit and healthy that they forget all about their mind. Your mind needs, training, exercise and health treatment just as much as your body. In fact, did you know that a lot of experts recommend that everyone goes to see a mental health professional at some point in their life? We’ll look at why that is a little further down, but this clearly shows the importance of thinking about your mental health. So, how can you look after your mind and what benefits will this bring?

Brain Exercises

You should avoid binge watching TV if you can, no matter how tempting it might be. Instead, watch TV in short bursts every so often and spend more time reading and solving puzzles. Crosswords are great brain exercises that really get those electrons firing. That’s exactly what you need to keep your mind in tip-top shape. If you do this, you can even reduce the chances of developing problems such as Alzheimer’s later in life. Many people with the early signs of Alzheimer’s have discovered that brain teasers slow down the progression of the disease. You can read more about this on https://alzheimers.org.uk/.

Therapeutic Treatment

Therapy is about tackling the issues that are causing you stress and anxiety. A lot of OT companies now work with big business to make sure that all employees are taken care of in this aspect, and that’s hardly surprising. Most of the stress that we face in life is due to our career and our job responsibilities. If you have a look at a site such as http://theotpractice.co.uk/, you’ll see that you can easily arrange to speak to an OT yourself. They will help you achieve your goals in life and conquer the road blocks that are stopping you from succeeding.

Meditation

Do you constantly feel stressed and overwhelmed in your life? You might want to think about meditation. You don’t have to spend hours meditating to see the effects. Instead, you can simply squeeze in a few hours a day. To meditate all you need to do is clear your mind. Try using some relaxing music and setting quietly with your legs crossed and your arms loose by your side. Practice controlled breathing, and you should feel your body calm down. At this point, you will be entering a stage of meditation. When you have finished meditating your mind will feel clearer, and your body might feel stronger too.

Sleep Tight

Of course one of the simplest ways to keep your mind healthy is by getting a good night of rest. You may not realize this, but sleep is the body’s natural way of healing itself. If you’re not getting enough sleep, you will find life more stressful, and you might even see physical changes such as bloating or loss of hair. To get a good night of rest, try switching off all the electrical devices in your room. You can learn why you should do this by reading http://dailymail.co.uk/. Exercise a few hours before bed then lie back and let your body drift naturally to sleep. You should wake up in the morning feeling refreshed and ready for the day.

We hope you see now why it’s important to look after the mind as well as the body when you’re thinking about your health.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Navigating The Incredible Link Between Body And Mind

It’s important to understand how the mind impacts the body and how the body affects the mind. There is a link there that you might not be aware of and it could be impacted your health right now. There are many ways how we feel can change our body.

For instance, you might be feeling stressed. Stress can have a variety of causes. For instance, you might be dealing with some difficult deadlines at work. If you feel as though you’re not going to make the deadlines, you might think your career is in jeopardy. If that’s the case, it would be naturally to experience increased levels of stress.

What you might not realize is that this stress will have an effect on your body too. Stress can lead to hair loss, weight gain and even damage to the skin. That’s why if you want to stay healthy, it’s in your best interest to try to stay as calm as possible.

Interestingly, physical actions can impact your levels of stress and the way you feel. For instance, exercise has been shown to reduce tension. This might be because it gives the mind something else to focus on. Or, it could be due to the fact that when you exercise your body releases endorphins that do make you feel better, even for a short time. Here are some of the other relationships between the body and the mind.

You Are What You Eat

These words are truer than you might think because diet does affect mood and how we feel. Chocolate, for instance, is a mood elevator and triggers the same endorphins in the mind that are associated with love.

People with bipolar disorder are even advised to stay away from foods with high levels of sugar. A key piece of bipolar depression info is that people with this condition have highs and lows. You might have noticed a similar effect just after you consume something high in sugar. For a while, you feel happier and then you sink again. You can imagine how difficult this can be for someone whose mood is already affected by a medical condition.

Just Smile

Smiling isn’t just about showing someone else that you’re happy. Research shows that by smiling, you actually increase your own happiness levels, even if you’re not actually feeling that great. You might wonder then how there can be any such thing as smiling depression. Well, the effects of smiling on your own happiness levels are quite minimal and certainly won’t completely alter your mood. However, the impact is strong and clear enough to be noticeable on a brain scan.

Calm Your Mind

This connection is particularly interesting. Studies have shown that Buddhist monks who have spent their lives meditating actually form new pathways in the brain and may increase cognitive intelligence. There is still a lot of research occurring investigating this phenomena, but it certainly points to the possibility that meditation can be good for your health.

We hope you find these connections useful because understanding them could have a definite impact on your life and your level of fitness.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Fighting Fit: How A Healthy Lifestyle Can Help Your Body Battle Illness

Getting ill is something that we would all avoid all the time if possible. Though this may be a farfetched fantasy, there are a few lifestyle changes that you can make to boost your immune system. As well as reducing your chances of falling ill; you will then be more likely to fight off any illnesses that do happen to come your way. Here are some natural ways that you can improve your odds of staying healthy.

Reduce Your Stress

Many people seem to be living highly stressful lives these days. This nonstop pace can easily run you down and increase your risk of falling ill. A surge in hormones like cortisol and adrenaline that have been closely linked to stress cause a rise in blood pressure and the heart to beat faster. A huge amount of health problems can be linked directly to stress, so try to take action wherever you can. A common coping mechanism is meditation, which can really help refocus our minds away from the common stresses of everyday life.

Alter Your Diet

Omega-3 fatty acids which are commonly found in salmon, walnuts, and seeds can help to stabilize your mood. Superfruits such as pomegranates and blueberries have been shown to have all sorts of positive health properties. Another thing that is constantly being linked to having a major positive effect on your health is green tea; so consider switching your morning cup of coffee for some of the green stuff. Not getting enough nutrients in your diet decreases your body’s ability to fight off illnesses should they arise.

Supplements and Oils

There are plenty of natural supplements and oils that you can take which can have various effects on the body. There are a whole host of examples on www.healthwatchlist.com which can give you a clearer idea. Ultimately, it is a good idea to do some research online so you get a fuller picture.

Regular Exercise

As with a huge amount of other health advice; it all comes back to regular exercise to make all the difference. Losing weight, building healthier bones and boosting mood are just three of the ways that regular exercise can improve your overall health.

Get A Good Night’s Sleep

The restorative properties of sleep are fairly universally acknowledged, but new research is being done all the time that uncovers new pieces of the puzzle of sleep. When you do get ill, this is when your body does a huge proportion of its recovery. As well as this, getting enough sleep can make all the difference when it comes to reducing stress, which brings us right back to the first point on the list.

What’re Your Thoughts?

Ultimately, getting ill is not something that we can always avoid, but taking a few steps to naturally improve your health is within everyone’s reach. The above points mark a good starting point so try them out to see what a difference they could make to your overall health and wellbeing.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Guest Post: Is a Good Night’s Sleep Critical for a Healthy Life

The answer to that question is yes. Sleep has a very vital role in our lives and is an important requirement for our mental, physical and general well-being. It not only rejuvenates and revitalizes our body but also improves our cognitive functions and strengthens our memory. It affects your life quality plays a very crucial role in life safety.

Your day depends a lot on the quality and duration of your sleep. Your ability to work, feel and behave are all dependent on the quality and duration of your Zzzz’s. Poor sleep quality and sleep deprivation has been linked to an increased risk of suicidal thoughts and suicide(1), depression(2) and anxiety. Continuous sleep deprivation has also been linked to chronic health problems.

Weight Gain

Sleep deprivation or poor sleep quality can affect your satiety centre and cause you to gain weight. You are more likely to overindulge if you are sleep deprived. Getting a proper 8-hour sleep will ensure you take in fewer calories.

Productivity Issues

It is a no brainer that less sleep equals to less productivity. Not only that, sleep deprivation also causes the inability to think, react and concentrate. It affects your mood and mental health severely and may lead to poor decision-making skills.

Higher Risk of Cardiac Diseases

Patients who suffer from sleep apnea often end up having heart problems. When a person does not get the required amount of sleep, the body releases certain chemicals which keep the body from lowering its blood pressure and heart rate. If sleep deprivation becomes a regular thing, high blood pressure during the day becomes common and can easily lead to cardiovascular issues.

Risk of Diabetes

Diabetes occurs when the human body is unable to break down sugar properly. This causes a starvation of your cells for energy since it is not getting energy through glucose. When the quality of your sleep is poor or you are sleep deprived, your body requires more insulin in order to maintain normal glucose levels. Sleep deprivation affects the body’s stress-control centre and causes hormonal imbalances which lead to problems in the regulation of glucose. When sleeplessness becomes a habit, the insulin producing cells stop proper functioning and give rise to elevated blood glucose levels which can cause diabetes. So, that late night chocolate cravings are not to be tended to if you want to continue eating sweet things later on in life!

Depression

Insomnia is a common occurrence among the depressed patients. People who have issues falling asleep, staying asleep or getting quality sleep are at a higher risk of developing depression as compared to those who get quality sleep(3). Sleep apnea has also been observed to cause depression.

Weak Immune System

Lack of sleep or poor sleep quality also weakens the immune system. Hence, sleep deprived individuals are more likely to catch a flu or fever. The human body produces proteins called cytokines that are released by the immune system to promote sleep. When you have an infection or inflammation or are under a lot of stress, some of these cytokines increase. Sleep deprivation causes the production of these cytokines to decrease. It also causes the infection fighting antibodies to decrease in number, thus weakening the human immune system and making the body vulnerable to common diseases.

Emotional Instability

Feeling irritated and emotionally unstable after a sleep deprived night is not uncommon. Recent studies have shown that a sleep deprived mind loses its ability to think rationally. A sleep deprived brain starts exhibiting primitive behaviour and regresses in its ability to think rationally and logically. Hence, the emotions start running amok.

Many psychiatric disorders that involve emotions are related to sleep deprivation. Abnormal patterns of sleep can cause mental instability. A good night’s sleep is very important to maintain a healthy mind and keep your emotions in check. Instead of going for anti-depressants or other drugs, go for a good night’s sleep and this may just be the simplest cure for your emotional and mental behaviour to get back to normal.

Safety!

Sleep deprivation can quite critically affect your life directly too. Sleep deprived individuals are at a higher risk for accidents on the road or at work. There have been many cases of fatal road accidents when sleep deprived individuals dozed off while driving.

The normal adults require a minimum of 8 hours sleep to lead a healthy life. Getting less than 8 hours can contribute to a great deal of physical as well as mental issues. A lot of people are not aware of the dangers of getting less sleep. They may think that they can function properly after getting only a few hours of sleep but if sleep deprivation becomes a habit, it can take its toll on the person’s health and safety in a horrible way. Your body and your immune system depend greatly on sleep. So, change into your Pj’s, turn off the lights and hit the bed for some Zzzz’s so that you can make sure you live a healthy and fuller life.

Sources:

  1. https://www.ncbi.nlm.nih.gov/pubmed/25133759
  2. https://www.ncbi.nlm.nih.gov/pubmed/16259539
  3. https://www.ncbi.nlm.nih.gov/pubmed?Db=pubmed&Cmd=ShowDetailView&TermToSearch=16335332&ordinalpos=9&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum

Read Eugene’s latest post on sleep and bedroom designs.

Eugene Gabriel has his BSc (Hons.) Degree in Psychology. He has always been fascinated by the effects of good quality sleep, or the lack of it on human productivity and overall well-being. He has helped thousands of individuals suffering from sleeping problems by teaching them about the healthy changes they need to make in their lifestyle in order to sleep peacefully.

Five Simple Ways To Stop Chronic Pain Ruling Your Life

Living with chronic pain can be so debilitating, and cause untold amounts of physical and psychological strain on sufferers. Any pain that lasts more than six months is chronic, by definition, although it can come in waves, and sufferers may experience good and bad days. It can completely affect how a person lives their life – some people are forced to stop working, stop socializing, and some can’t even make it to the store for groceries. Medical treatments exist to limit the pain, including both prescription and over the counter drugs, but many people find that they are not enough, and have to look to themselves for pain management as well. If you’re a sufferer of chronic pain, or know somebody that is, and would like to know more about how to stop chronic pain from ruling your life, read on.

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Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Guest Post: Holistic Experts’ Tips on Having Beautiful Skin

Investing in high-quality products is advisable for proper skincare, but they won’t do much if you don’t take care of your skin from the inside while minding the importance of physical activity and committing to a beauty routine suitable for your skin. Treating your body as a whole is the key to balanced life; everything you do leaves a mark on your skin so you might as well be proactive about it and pay more attention to your health behavior. Read on to find out some holistic experts tips on beautiful skin.

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Nicole Noël is a travel addict and a passionate writer. She always seeks new adventures, and she loves to share her experiences. She’s architecture and interior design enthusiast. In her spare time, she loves to design furniture, clothes, and jewellery. She also enjoys preparing and eating delicious food with her friends. You can read about her adventures on her social media streams.

Breaking The Vicious Circle: How To Stay Fit When Your Health Gets In The Way

Staying fit is important to all of us to a greater or lesser extent. While not everyone goes to the gym or goes running, we all want to be healthy. And while many of us look at a big greasy burger the way a cat looks at a mouse, we know we can’t overindulge. Although obesity statistics are on the up, so is awareness. Note also that the way we record obesity has changed. Here’s how to stay fit when your health gets in the way.

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Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

3 Stress Busting Training Tips

Training for a big event, or even for endurance can take its toll on the body. Over training can be dangerous and detrimental to your progress. It’s important to keep a good balance between training hard and downtime, but it can be hard to switch off. Here are three great stress busting training tips to help you work towards on your goals while relieving some tension.

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Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Long Term Sick Leave Can Be Hard, Here’s How To Get By

There are many reasons why you might find yourself off work for an extended period. You may have suffered a physical injury that has left you unable to perform to your full capacity. Or, you might be dealing with an emotional problem that has left you unable to cope with the daily stress of work life. In either case, time off work can be difficult. You’ll feel the weight on your finances certainly, and the social detachment can be traumatic. Here’s how to cope with long term sick leave and ensure that you don’t make the situation worse.

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Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

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