www.spiritselfhealth.com-coping with depression

How to Bring Happiness to Your Life If You’re Coping with Depression

Guest Post by Peter Minkoff

Depression is a serious mental health problem and it should be taken seriously. If you suspect you might be suffering from it, you should consult your doctor and get a referral to a mental health professional. When you get evaluated and you know what you are dealing with, you can start with the healing process. Getting therapy is crucial when it comes to depression. However, there are many other strategies you can adopt in your life that will be beneficial to your mental health and will facilitate the process of healing. Coping with depression is a condition that can be treated and fighting it on different fronts will give better results.

Reach out to your friends and family

Depression is an isolating mental health problem. You can feel alone and disconnected from others. It is also common for people who suffer from depression to feel ashamed of their problems as if it was their fault that they are going through it. There is still a stigma associated with mental health problems but don’t let it get in the way of your healing. You should always be aware that it is not your fault you are struggling with depression and that reaching out to your close ones will help you, even if you don’t feel like it. Sharing your burden with others will make you feel better as their support will give you the strength to keep fighting.

Find a way of giving back

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When dealing with a mental health problem it is easy to lose perspective. But finding a way to give back to our society and the people around us can make us feel more connected to the world and change our view on things. Helping others is beneficial to the helper in many ways. You can start by small acts of kindness – hold the door for someone, smile at a stranger or give a compliment to someone you know. When you find a cause you feel passionate about, you can also start volunteering. Helping your community will give you a sense of purpose and belonging.

Start exercising

Scientific findings show that exercising helps in dealing with mental health problems. When you are depressed, or coping with depression, even getting out of your bed can be overwhelming but the best thing you can do for yourself in such situations is to get yourself moving. Exercising can improve your mood and make you happier, and it’s not like you have to run a marathon to reap these benefits. Start by taking a walk and slowly increase the time you spend doing physical exercise and the intensity of it. Your goal should be to do an intense thirty minutes exercising routine every day. It can be running, brisk walking, or going to the gym. As long as you do it regularly and find it enjoyable, it will help you deal with depression and prevent relapses when you do get better.

Read:7 Ways on How to Improve Mood through Exercise for Good Health and Happiness

Get in touch with your spiritual side

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In this hectic world, getting in touch with our spiritual side is hard enough even when we are not depressed. However, it is crucial if we want to become more calm and relaxed and learn how to feel comfortable in our own skin. The best way you can get in touch with your spiritual side is to start practicing yoga and meditation. It will also help you change your perspective and focus more on positive things in your life and re-evaluate the negative ones. Wearing copper jewelry also has a soothing effect that can help you balance your stress levels. Throughout history, different civilizations have used copper jewelry to attract positive energy and help with healing. On a personal level, jewelry can be a symbol of our spirituality and healing and it can be a source of strength to cope with different problems.

Remember to take it one step at a time

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When it comes to coping with depression, the hardest thing to do is take action. Depression is a mental state that makes you feel hopeless and inert and taking any kind of action is difficult and draining, but in order to recover from it, that is exactly what you have to do. So, take it one step at a time. Always remember that you are not alone and that you are doing everything you can to heal. The right therapy and the support system combined with all that you are doing to heal will help you overcome depression.

Read more about coping with depression :

Scientifically Natural Ways to Boost Serotonin for Improving Mood and Reducing Depression

Peter is a health and lifestyle writer at Different Reasons magazine. Follow Peter on Twitter for more tips.

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www.spiritselfhealth.com-exercises after forty

Five Exercises after Forty to Prevent Disease, Keep Fit and Healthy

 

Once you reach 40, life may take a different turn in terms of health, but it doesn’t really have to be that way. Being physically active even after 40 can raise life expectancy to a considerable extent. The key to being healthy is performing exercises suited to prevent the risk of diseases that can strike after 40. Thus here are five exercises after forty which you should do every week to stay fit, happy and healthy

To Prevent Heart Disease

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Cardiovascular workouts thrice a week are the best way to prevent heart problems and improve cardiovascular health. Heart pumping exercises like running, dancing, rowing, and swimming are all great workouts for your heart.  To get the maximum from cardio, you have to exercise 80% of your maximum heart rate for half an hour thrice a week.

 When doing cardio, make sure you work up a sweat because that’s the best way to ensure optimum gains and maintain healthy organs

To prevent osteoporosis

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High impact weight bearing exercise at least twice a week can help build bone strength and prevent osteoporosis and the risk of fractures. Such activity like dancing, jumping jacks and racquet sports as well as light jogging can strengthen your skeletal system for strong bones.

To Prevent Arthritis

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Strength training is a good exercise after forty as it prevents arthritis whose risk increases with age. Chronic joint pain and stiffness increases as you age and can be worse if you are overweight. Strength training prevents aches and pains associated with arthritis. Squats, dead lifts and overhead presses can do much to strengthen multiple joints and muscles. You need to workout at least twice or thrice a week

To Fight Depression

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Among the best exercises after forty to combat depression, stress and anxiety is yoga. Woman between 45 and 65 all invite the risk of depression but yoga increases GABA, a mood regulating neurotransmitter which is reduced in those with depression. Yoga is good for stress reduction, flexibility and insomnia. It also gives you the benefits of strength based training and cardiovascular conditioning. Yoga once a week is ideal to reduce stress and depression.

Read:7 Ways on How to Improve Mood through Exercise for Good Health and Happiness

To Prevent Back Pain

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Among exercises after forty, back strengthening workouts are most important as back pain is one of the most common problems that increase with age. Performing a plank for 90 seconds thrice a week is ideal for you to decrease back pain.  The plank strengthens and tones your core muscles while working out your abs and the muscles in your chest. Once these muscles get stronger, they help strengthen your lower back and reduce the risk of pain and inflammation.

Read: 6 Ways to Maintain Correct Posture for Better Health While Sitting at Work

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Removing negativity from your life is primarily up to you. You could be happier by simply choosing to avoid these ten things that poison your life

10 Things That Poison Your Life and How You Can Avoid Them

If you have a problem with people running all over you or treating you badly, in most cases it’s because you are allowing them to do so. This leads to several things that poison your life and make you an unhappy person. Fortunately, there is much you can do about it where the easiest remedy is to learn to say NO!! Alternately, you can avoid such situations and not allow others to affect you the way they do. Here is a list of ten such situations you may find yourself in which poison your life and how you can avoid them.

You Feel Ashamed of Your Appearance and Preferences

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Although dress codes, manners and etiquette does exist and needs to be followed, nobody has the right to undermine your dressing sense as you aren’t obligated to anyone. When you find negative remarks against your choice of dressing or your preferences, don’t make any excuses for yourself as you don’t owe anyone. . You have nothing to feel guilty of. Nosy parkers don’t have much going on in their lives which is why they have all the time in the world to gossip about others.

Your Seniors Force You to Choose between Family and Career

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This is a common scenario both at work and even at home. BUT!! Tell yourself this!! There is no law that forces you to choose between the two. THE CHOICE IS YOURS!!   It is not mandatory for you to keep succumbing to the pressure from work or family to devote yourself and time to just one. This may ultimately lead to anxiety and depression. Firmly communicate your needs and constraints to both sides and practice an effective routine of time management to help you perform well at both ends. In this way, you maintain a stress free balance between work, family life or your own personal life and entertainment.

Your Life and Path are Already Decided

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In Spite of the fact that your parents may know life better than you being experienced in years; it does not give them the right to dictate their choice of career for you. It may seem a good one no doubt but this is your life; it is your abilities and dreams in question. As you will have to bear the ultimate consequences of any decision, the choice then should be left up to you.  This could be one of the things that poison your life on a permanent basis should you allow others to dictate to you.

If you want to be a designer and embark on a career in fashion, the possibilities are that you may not be a famous Armani or Versace but at least you’ll be a HAPPY ONE.  That’s better than being a depressed lawyer.

You Relationship is Making You Unhappy

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Are you dating a person or an onion!!! Because you always seem to be CRYING!! DOES THIS SENTENCE APPLY TO YOU? NO one is asking you to divorce your spouse or break up with your partner BUT!! If life is easier without such people, then you need to reflect on whether it’s worth being together. A toxic spouse or partner isn’t really worth.

Coercion of any Kind, Physical or Mental

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Just because you are someone’s spouse doesn’t make them own your body. Conjugal rights should never be misinterpreted as the RIGHT TO DO WHAT YOU WISH. Conjugal rights cannot be imposed upon without taking in consideration a spouse’s desires, feelings and well being.  Coercion is marital relationship can truly be one the damaging things that poison your life. A considerate spouse or partner will sympathize and accept your refusal.  On the other hand, if you are accused of being selfish, then your relationship needs some serious thought.

Lies and Deception

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Although we can deal with deception to some extent at the workplace e, it is in families and relationships that it becomes tough. This causes the undue stress of having to put up with lies and deception. Never overlook continuous lies and deception from relatives, friends, partner or a spouse. If you chose to maintain a relationship without trust, then you should tell the person that you are aware of everything without judgment. This may not change a person and neither is changing him or her your concern as you can only support someone to a certain extent. But, if someone truly loves and respects you, there won’t be lies and deception in the first place. That again requires a rethink on the relationship.

NO Respect at Work

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There are many people who silently tolerate malicious remarks and disrespect from a boss, seniors or even colleagues. WHY SHOULD YOU?? Ask yourself!! Do you really need the job that badly to tolerate such negativity???? IS it worth the daily humiliation???  You must stand up for yourself and your rights. Never be afraid to respond. No one is asking you to wage a war but you can politely admonish people or gracefully but firmly respond to bullying.

Physical and Emotional Abuse. 

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There is NO advice that advocates compromise or managing physical and emotional abuse. No act of humiliation or abuse of any kind can ever be justified and neither should you ever tolerate any directed towards you.  Such a situation always occurs at home and in relationships of various kinds. Your safety comes first and you should never ever remain in a relationship that threatens the sanctity of your physical and mental health.This is undoubtedly one of the worst things that poison your life with the possibility of scarring you emotionally.

 Remember this!!!  In most cases of compromise, it is a one Way Street of love that influences the compromise and that street is YOURS entirely. YOUR abuser has no feelings for anyone except himself, he is not in love with you but desires to control you and make you submit to his own whims and fancies through torture of every kind. THUS!! You should always say NO!!You possess the right to say no to the abuser and even report them to the authorities concerned.

Being Reproached for Imperfections

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IS THERE ANYTHING such as Perfection??? It is a myth. The ideal man, the dream child, the dream girl, these are just desires of the mind and will always be figures of speech. Just because you do not conform to the expectations of someone does not give them the right to admonish or reproach you. NEVER abide by another’s standards of perfection and never allow anyone to try and change you appearances such as your hair or your figure.

The changes you make aren’t in any way a guarantee of receiving more love from that person because there will always be something else they may find imperfect. But!! When you do receive advice from those who are genuinely concerned about you, then by all means take it.

Domination and Control

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These too are among the worst things that poison your life because they literally strangulate your right to live in a free atmosphere. Regardless of it being parents, friends, colleagues, a boss or a spouse, if someone wants to control every aspect of you, it means they are dominating and selfish people. It is not a sign of caring or love. We all need our own personal space. N O relationship is possible without mutual understanding and trust. If you allow such a situation to get out of control, you would soon be feeding the mood of a tyrant to become worse forcing you into a mental prison.

For more thought provoking articles on self improvement: 10 Bad Habits that Drain Your Energy and How to Get Rid Of Them
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www.spiritselfhealth.com-benefits of eating eggs

The Benefits Of Eating Eggs: What Happens To Your Body When You Eat Two Eggs A Day?

Forget about that age old debate whether eggs are good for you or not. The benefits of eating eggs have also been advocated by several studies and its time you started eating at least one if not two a day. The fact remains that chicken eggs have beneficial properties and eating two eggs a day can work wonders for your health. Here’s what recent studies have to say about eating two eggs a day.

Your brain is protected by Choline

 

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Among the benefits of eating eggs is choline. Phospholipids consist of choline and are a major component of cell membranes ensuring normal communication of brain cells. Research has proven how this vitamin is one of the building blocks of the brain improving cognitive function, memory and concentration. A deficiency in choline leads to a decrease in memory and brain function.

Lutein improves eyesight

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New research has observed that chicken eggs are a rich source of lutein. This substance Improves and promotes clear and sharp eyesight. Lutein deficiency can lead to eye tissue degeneration and irreversible deterioration of eyesight.

Vitamin D helps to absorb calcium

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Between a spoonful of fish oil and 2 eggs, almost everyone will choose the latter. The vitamin D content is the same. Vitamin D present in eggs increases calcium absorption to strengthen teeth and bones.

Vitamin B complex protects the skin, hair, and liver

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Biotin, vitamin B12, and vitamin B complex ingredients provide nourishing proteins to strengthen hair and skin. The phospholipids present in chicken eggs help eliminate toxins from the liver

Reduced risk of cardiovascular diseases

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New Research has observed that phosphatides balance the cholesterol in eggs which isn’t harmful to health. It even inhibits cholesterol production in our body. Eggs contain healthy fats like omega 3 fatty acids that maintain and reduce high triglyceride levels. This decreases the risk of cardiovascular disease,. Research has also observed that one of the benefits of eating eggs is a reduced risk of stroke.

Benefits of eating eggs promotes weight loss

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American scientists drew a conclusion that a combination of  a low calorie diet with chicken eggs  for breakfast will help you lose weight faster. An egg enriched breakfast keeps you satiated longer thus decreasing your urge to snack and decreasing the quantity of food you eat in a day. Thus losing weight is one of the biggest benefits of eating eggs.

Reduces the risk of cancer

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Choline which improves brain function also reduces the risk of cancer. According to studies, women whose daily diet included eggs during adolescence reduced their risk of developing breast cancer by 18%

Beneficial for planning children

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B vitamins are part of the reproductive hormones. Folic acid helps production of red blood cell and the neural tube formation in the fetus. It also reduces the risk of mental retardation which is why vitamin B9 (folic acid) is important during pregnancy. 1 chicken egg contains 7.0mcg of folic acid

Reduces ageing

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The benefits of eating eggs are the anti ageing properties contained in eggs. Research by Dutch scientists found that in 87% of women aged between 35 to 40 age spots disappeared and skin tone lifted and improved after consuming eggs.  Wrinkles around the eyes of men were visibly smoothened.

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www.spiritselfhealth.com-ways to boost serotonin

Scientifically Natural Ways to Boost Serotonin for Improving Mood and Reducing Depression

This article will show you natural ways to boost serotonin, the chemical responsible for elevating mood and reducing anxiety and depression.

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What is serotonin?

In the neurological structure of our bodies, lie several neurotransmitters responsible for transmitting the onset or decrease of various functions in our brain and body. One such neurotransmitter is Serotonin. As a neurotransmitter or chemical messenger, Serotonin is believed by scientists to act as a mood stabilizer as research has found some association between depression and reduced levels of Serotonin.

In lay terms, serotonin relays signals between your nerve cells and is found predominantly in the digestive system, in blood platelets and throughout the central nervous system. The chemical is derived from an amino acid called tryptophan which is derived from dietary foods such as cheese, nuts and red meat. It is a deficiency in tryptophan that reduces serotonin thereby reducing your mood and increasing depression.

It needs to be emphasized that as an antidepressant, serotonin levels can only be increased in the body and brain by ingesting either of the two amino acids tryptophan and/or 5-hydroxytryptophan.

Serotonin also plays a major role in several bodily functions

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But!!  As they say too much of a good thing is bad so  it is with increased levels of serotonin over and above what your body really needs. Serotonin levels can increase because of certain medication resulting in decreased arousal and loss of libido. Now that may make any reader wonder why then the need to increase serotonin. The need to increase serotonin concerns more those persons suffering from the effects of decreased levels of the chemical and whom are patents of anxiety, panic disorders and depression.

Natural ways to boost serotonin by increasing tryptophan from food

Rather than rely on supplements and medication, adopting natural ways to boost serotonin is advisable through nutrition. Research has proved that in the case of a low tryptophan diet, serotonin levels in the brain decrease leading to conditions of anxiety and depression.

St. John’s Wort

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This herb has proved its efficacy in reducing mild to moderate depression. It has been observed to work as a natural SSRI (selective serotonin re-uptake inhibitor) by preventing the breakdown of serotonin in the brain.

Eggs

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Research says that protein rich eggs increase plasma levels of tryptophan. Never leave out the yolks because that’s where you’ll find the amino acid available. Egg yolk contains tryptophan, choline, tyrosine, biotin, omega 3 fatty acids and various nutrients. In fact a study at Leiden University Netherlands found how eating eggs rich in tryptophan induced feelings of kindness and generosity.

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Cheese

Cheese is also a good source of tryptophan. A mac and cheese made from a combo of cheddar, eggs and milk can give you a healthy dose of tryptophan

Pineapples

Pineapples are rich in Bromelain a protein that reduces the side effects of chemotherapy. It also helps in suppressing coughs. Bromelain is an enzyme with anti inflammatory properties . According to the journal of endocrinology, Pineapple boosts the release of serotonin and melatonin while sleeping. Serotonin produces melatonin a hormone responsible for sleep.

Tofu

Soy products contain tryptophan. Soy can be substituted for protein and is a good choice for vegans and vegetarians where protein is concerned. Soy is also rich in calcium.

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Salmon

One can never go wrong eating salmon. As a rich source of omega 3 fatty acids, salmon is rich in tryptophan. Try out this recipe to make a nice Salmon frittata. Compared to other fish, Salmon is richer in health ingredients that improve cognitive function, regulate cholesterol and reduce blood pressure.

Turkey and chicken breast

Besides being rich in tryptophan turkey and chicken breast is an excellent dietary choice for athletes and bodybuilders. Both these food items are also rich in protein and amino acids essential for protein synthesis in muscles and muscle recovery. One call easily called turkey, stuffed tryptophan.

Carbs combined with tryptophan rich foods will help increase serotonin

Tryptophan rich foods don’t really boost serotonin on its own. Carbs are your cheat sheet to boost serotonin. Combining such foods with healthy complex carbs increases serotonin.  Carbs promote the release of insulin by the body which in turn boosts the absorption of tryptophan in the blood. Combine your tryptophan rich foods with a serving of carbs like oatmeal, brown rice, whole grain bread, legumes, whole grain pastas, sweet potatoes and parsnips.

Further ways to boost serotonin

There is no substitute to a doctor’s advice and your own prescribed medication; however a study report in the journal of psychiatry and neurosciences has advocated the following natural ways to boost serotonin other than drugs. The study found that hostility and negativity leads to one of the largest causes of mortality which is coronary heart disease (CHD). The study says that positive mood within normal ranges is an important predictor of health and longevity. This echoes the constitution of the WHO (World Health Organization) which says “Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”

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Exposure to bright light: a healthy dose of sunshine or time spent outdoors among greenery and a walk in the park during the day can boost serotonin.

Meditation:  Research has found that self induced changes in mood can influence serotonin synthesis, Thus happiness also influences the levels of serotonin. This is why the study also contemplates the factor osf mood improved by psychotherapy could be accompanied by increase in serotonin.

Exercise: various national health services like the NHS of the UK advocate treating mild clinical depression exercise. Exercises like aerobic, cardio and yoga can do much to stimulate your metabolism and even increase your mood by de stressing and relaxing you mentally.

Read here: 7 ways on how to improve mood through exercise for good health and happiness

Positivity: As mentioned earlier, never giving in to the intensity of negativity and harboring feelings of happiness can improve mood and influence serotonin production

Increasing healthy Gut bacteria: consuming prebiotic and probiotic foods to promote healthy gut bacteria can do much in influencing serotonin levels though the association of the gut and brain. One can also resort to probiotic supplements which are relatively safe.

Such are the natural ways to boost serotonin. All of the above compiled advice is for information only and does not promote medication of any sort as that is solely the prerogative of a certified doctor. Always consult your doctor when unsure about any medical condition.

 

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10 Life Changes That Will Make You a Better Person




Guest Post by Peter Minkoff

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We all think about our lives and our roles in them, we evaluate our actions and try to decide what kind of people we are. Are we good or bad? Are we making a positive impact on the world? The truth is that we are all capable of doing good things as well as doing bad things. What matters is that we try to be better. That we don’t give up. If you’re human you’ve made mistakes, but if you want to improve yourself and you strive to be better, there are some things you can change in your life that will help you reach that goal. Here are 10 life changes that will make you a better person

Learn as much as you can

There is much to learn in life and we should never stop learning. Learning new things makes us wiser and more conscious of our world. We broaden our horizons with every new thing we learn. It changes our perspective and makes us kinder to the people around us.

Travel as far as you can

Another great way of broadening our horizons is to travel. Traveling is a perfect way to get to know new cultures and new people. Through those experiences, we are also getting to know ourselves. We are able to see our strengths and weaknesses and improve upon them.

Say “yes”

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Too often we choose to stay safely in our comfort zone and we say “no” and miss out on a chance to experience something new and exciting. We shouldn’t let our habits keep us from discovering something we might end up enjoying. So, say “yes” next time a friend invites you to do something you might otherwise never have tried. Who knows, you might have a blast.

But also know when to say “no”

We don’t want to disappoint a loved one. We don’t want to admit we can’t do something. So we end up saying “yes” when we really shouldn’t have. We promise something we can’t do and we end up disappointing someone anyway. Only this way, we also disappoint ourselves. It’s okay to say “no” and we should be confident to stand our ground when we need to.

Put yourself first

Looking after our needs and wants can seem selfish at times. But when we put pressure on ourselves to be there for others we can end up forgetting our own needs. We start feeling stressed and resentful and we take it out on others as much as we do on ourselves. So sometimes, putting ourselves first can be the best thing we can do for others.

Accept others the way they are

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We are all just human. We all make mistakes and we’re not perfect. Accept that and you will instantly improve your relationships with others. You will be able to better understand people and they will notice. It will affect your life in incredible ways and make you a better person.

Work on your romantic relationships

Love is a big part of life. While finding that special someone isn’t easy, we shouldn’t give up on it. One of the most common dating mistakes people make is settling for less. Don’t be one of the people making it. Re-evaluate your relationships, figure out what you want, and go for it!

Smile more often

Smiling is good for everyone, it’s good for you and it’s good for the people around you. Smiling will make you feel better and you will leave a better impression on others. People will even find you more attractive. A bonus benefit of smiling is that you are making the people you smile at happier as well.

Disconnect

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Next time you have drinks or dinner with someone, leave your phone out of sight. Phones can distract us from what really matters, our loved ones. Once you focus on the people you are with you will be able to have more meaningful connections and just because you focused on the present moment.

Have a good night’s sleep

One way to make sure we are ready to cope with whatever life throws our way is to make sure we face it well rested. A good night sleep will improve our mood and our behavior. When we are in a good mood we are also kinder to others and all-around better. Sleep rejuvenates you in mind and spirit to make you a better person.

More on this blogInspiring Words of Wisdom that Help You Look at Life From a Different Perspective

Peter is a health and lifestyle writer at Different Reasons magazine. Follow Peter on Twitter for more tips.

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www.spiritselfhealth.com-drink to lose weight

A Healthy Drink to Lose Weight and Get Rid of Your Belly Fat Faster




Weight loss isn’t going to happen all by itself. Among all the fantastic remedies that promise you’ll be losing weight overnight, not many may turn out to be true. What’s real is that you can supplement your health routine with various juices and remedies that will help you lose weight faster. Here is one such remedy and it’s a delicious healthy drink to lose weight. You can try this every day at breakfast or an hour before retiring to bed.

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Ingredients

1 medium-sized cucumber

1 celery stalk

3 pieces fresh pineapple

1 glass cut parsley

Method

Wash the ingredients thoroughly and remove the skin from the pineapples. Blend all ingredients together in a blender without adding sugar, salt, pepper or any such condiments. Drink the juice 15 minutes after preparation preferably during fasting state in the morning.

This is a healthy drink to lose weight faster and will be an added advantage if you combine it with your diet and fitness routine. Regardless of the results in a week or two or three, it is undoubtedly a smoothie that is bound to improve your health and reduce your belly.

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What’s so great about this drink to lose weight?

Celery

This is one of the best vegetables to consume when on a diet and trying to lose weight faster.100 g of celery contains just 16 calories. That’s incredibly low. Moreover it is packed with dietary fiber that satiates you keeping you full.  Studies have proved how fiber is integral to weight loss. Celery has 0 cholesterol and is rich in antioxidants, vitamins and essential minerals like Potassium which is a electrolyte that maintains a healthy heart and stabilized blood pressure.

Cucumber

Like celery, the benefits of cucumber are innumerous. As a low calorie ingredient cucumber contains 95% water. It is recommended by dieticians and nutritionists to those wanting to lose weight.

Parsley

Parsley is good for weight loss. It also contains fiber similar to cucumber and celery and has a mild diuretic effect.

Pineapple.

Besides being rich in vitamin C, Pineapple is rich in bromelain an ingredient as powerful as ibuprofen in fighting inflammation and pain. 100 g of Pineapple contains just 1 gram of non soluble fiber but has an energy value of 50 kcal which is impressive and when consumed on fasting is enough to provide you with your energy needs before a moderate cardio workout in the morning.

Pineapple may be sweeter than other fruits which is why there are just 3 pieces of pineapple in this healthy drink to lose weight. Pineapple is packed with antioxidants, vitamins and minerals good for health. It prevents macular degeneration, improves joint health and digestion. To remain committed to losing weight, one should also exercise along with consuming this drink to lose weight faster.

 

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www.spiritselfhealth.com-exercises for sitting too long

Hey Bloggers, Writers and Desk Job Holders, Here are 6 Stretching Exercises for Sitting too long




The biggest disadvantage about a desk job is the fact that you need to sit the whole day. Fortunately there are stretch exercises for sitting too long that can be performed to help your body loosen up those taut muscles contracted while sitting all day.

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It’s the same for those who work from home blogging or writing. The biggest mistake we make is to ignore the fact that we suffer from low back pain or joint pain. At the most as a consolation to our bodies, we may take a short break; walk over to the kitchen make a cup of coffee, and then resume sitting.  Although necessary, It is unhealthy where sitting too long can take a huge toll on your body and your health.

As per the experts, sitting for long hours at a stretch can decrease metabolism, reduce blood circulation and even make your body slump. If your job demands that you be seated, then do so but that doesn’t mean you should allow the negative aspects of your job to take hold of your health.

Here’s what can happen if you remain seated too long at a desk job with no physical activity.

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Sitting all day can exert a huge price on your body and besides the frightening stuff you just saw I the image, you ultimately end up getting hunched. Regardless of all those health articles you read on good posture while sitting, it never really figures when you’re immersed in your work. When you stop you’ll find yourself hunching. It’s bound to happen. The best way to avoid the damage of your work, perform these stretching exercises for sitting too long  to undo the damage done while sitting to long. These helpful stretches are designed to prevent joint-stiffening, muscle-weakening and hunching:

Rotational Lunges

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Rotational lunges increase strength in legs and feet. They release tension in the shoulders and hip and improve spinal health.

 Number 4 Sit

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Because it looks like the figure 4, hence its name, the NO 4 sit. This stretch loosens the piriformis muscle making it flexible and preventing it from tightening due to periods of constant sitting.

Supported Backbend

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This exercise  improves the spine and stabilizing muscles. It also improves your posture helping you to sit upright and prevent hunching while working. When performing this stretch ease into it slowly to avoid spraining and damaging your muscles.

Shoulder Opener

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This simple exercise for sitting too long is an easy stretch which is really helpful. It is great to perform after awaking form sleep in the morning. It is one of the easier stretches after sitting and releases stress built up because of work. This also improves mobility and benefits stiff shoulders.

Star Reach

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This stretches your entire body after sitting for long hours. It loosens muscles, stiff joints and increases flexibility. A great de-stressing posture too.

Low Cobra Pose

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The low cobra pose also known as bhujangasana in yoga, stretches out the hip flexors that get rigid after sitting too long. It increases hip flexibility, strengthens your glutes and lower back thus reducing back pain. it is also one of the best stretches for low back pain.

Perform these stretch exercises for sitting too long consistently and you’ll observe the difference in the way you feel after sitting all day.  All of the above stretches for sitting all day improve overall health and stimulate metabolism for increased circulation. Ensure that you hold each position for at least 20-30 seconds. Breathe while stretching. Moreover, if you are at work, take a break, walk around the office and stand while having your coffee. Take the stairs instead of the lift. Essentially, you need to do as much as possible to remain active and neutralize the harmful effects of prolonged sitting all day.

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Three Foods That Could Be Making Your Joint Pain Worse




Even as several articles of information inform us how foods can reduce inflammation and pain in arthritic conditions, there are also certain foods that can increase joint pain. According to the Center for disease and prevention, almost 1 in every 5 adults suffers from arthritis in the United States. Inflammation and Joint pain can be a nuisance and really get you down. Although such conditions are usually manifested after a certain age, there are several young adults too suffering from varying levels of the disease.

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The CDC says that not many even know how to manage symptoms even though several pain management symptoms exist. Nutrition is one such method where being aware of your triggers of inflammation and pain is the key to reducing and controlling it. There are several anti -inflammatory and pain relieving foods for joint pain that is mentioned in this website. However, it is the foods that cause pain which is the prime focus here.

Stiff joints can become worse when swollen. The excruciating pain that follows makes simple activities a mammoth effort but here’s where you can do something about it. Among foods in your diet, there are three main culprits that increase joint pain and inflammation.

Tomatoes

It’s a known fact that tomatoes increase levels of uric acid in the blood. Tomatoes are usually regarded as anti inflammatory food but when you have gout, then tomatoes should be controlled or off your menu.

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In a research study that included 2051 people, 20% or 400 persons reported tomatoes as a trigger that increased joint pain. 12,720 people who did not have gout were tested for uric acid after consuming tomatoes.  The tests showed an increase of uric acid in their blood which proved that tomatoes were the main reason.  High levels of Uric acid is the major cause of Gout, however you may not  teed to remove tomatoes from your diet entirely but have your uric acid checked and then consult your doctor if medication is required.

Corn, Sunflower, Safflower, Soybean, and Cottonseed Oils

Omega 3 fatty acids are fatty acid molecules found in certain plants, nuts and fish. But while these are excellent for health, the omega 6 fatty acids aren’t entirely good for health. Omega 6 is present in soya bean oil and almost all packaged food. Purchased from grocery stores. A usual American diet consists of 25 times more omega 6 fatty acids than omega 3’s.

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MORE: Active Isolated Stretching, the Technique of Oxygenating Your Body for Improved Health

This crazy ratio could be one of the worst culprits increasing joint pain. According to research, al ratios larger than 10 to 1 can increase problems of asthma, inflammation and cardiovascular disease. Research observed that when this ratio was brought down to 3 -1 or 2-1, inflammation was suppressed and pin too improved. Omega 6 is found in rich fried foods, margarine, egg yolk and meat.

Read about omega 3 fatty acids here: 17 health benefits of Omega 3 fatty acids

Sugary Soda

Sugary soda is definitely not good for health and that goes for diet soda too. Sugar consumption form sweetened colas and sodas can increase your risk of diabetes and cardiovascular disease. Sugar also triggers the release of cytokines or messengers of inflammation.

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Research and analysis of data from studies over 30 years found a definite link between soda consumption and the risk of arthritis. Women who drank just one soda daily increased their risk by 63% in comparison to those who did not drink it at all.

Read: 6 Foods That Can Fight Inflammation And Relieve Pain in Joints.

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6 Foods That Can Fight Inflammation And Relieve Joint Pain.

Do you suffer from stiffness, aching knees and painful joints?  Well apart from medication, you can also increase various foods for joint pain. Joint pain affects millions worldwide. In the USA alone, research and surveys conducted by the CDC (center for disease control and prevention) found that between 2013-2015 almost 52 million people suffered from some form of arthritis or the other.

In 2014, about 14 million said they suffered from severe joint pain which was caused by inflammation. Remedies for such problems included exercise and supplements. But!! Nutrition matters, which is why these foods for joint pain should be considered as part of your daily diet. However, since one person’s sensitivity to food could be an anti inflammatory for another,  It would be best to consult a doctor for severe joint pain and find out about foods that relieve joint pain too.

 Pineapple

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Pineapple is rich in Vitamin C and a real star among anti inflammatory foods for joint pain. Pineapple contains Bromelain which according to studies is as effective as ibuprofen for treating pain in osteoarthritis. Research also observed that bromelain reduced inflammation in rheumatoid arthritis, according to the Arthritis Foundation. If you dislike pineapple, you can eat papaya which also contains the substance.

 Salmon

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There are umpteen number of studies published that prove the beneficial properties of omega 3 fatty acids in inflammation, weight loss, cognitive function and overall health. Omega 3’s found in fish like salmon, reduce inflammation by blocking COX (Cyclooxygenase) and LOX (lipoxygenase), enzymes that cause free radical activity and generate inflammation.

Omega 3’s are not produced by the human body and is derived from food. This means you need to ensure your daily diet contains an adequate dose of omega 3’s for optimum health. 2 – 5 servings of fish per week should be consumed depending on the level of inflammation. Fish rich in Omega 3 fatty acids include salmon, mackerel, herring, and sardines. Omega 3 fatty acids are also available as fish oil supplements.

 Turmeric

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Turmeric has an abundance of health benefits because of an active compound called Curcurmin. It is among the best foods for joint pain where studies have proved the efficiency of curcurmin in preventing cancer, reducing blood pressure and fighting inflammation. Studies in the University of Arizona found that curcumin protects against joint deterioration and inflammation in rheumatoid arthritis. To enjoy the beneficial effects of curcumin, you can add turmeric to your food two to three times a week, say experts.

Health note: Turmeric can act as a blood thinner; consult your doctor before adding it to your diet or taking turmeric supplements.

Ginger

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Ginger contains the active substance Gingerol which several small studies have proven to be effective in reducing inflammation and joint pain. Research at the University of Miami observed how regular doses of highly concentrated gingerol reduced knee pain in osteoarthritis by 40%. Eat a spoonful or two of raw ginger daily or boil water with ginger when brewing tea.

Cherries

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Research has proven cherries among good foods for joint pain because of ingredients called anthocyanins. Anthocyanins have been proven to fight gout attacks which are a form of arthritis. Cherries also possess anti-inflammatory properties to reduce the symptoms of arthritis and reduce joint pain. Other fruits rich in anthocyanins are blueberries, blackberries and strawberries.

Garlic

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Garlic is just about good for anything and is undoubtedly one of the best foods for joint pain. Next time you cook a meal,  it wouldn’t hurt to throw in some extra garlic. The active ingredient in garlic is allicin which besides being beneficial for a number of health conditions, also alleviates symptoms of rheumatoid arthritis. Garlic is also a great immunity booster. Research has found that consuming raw garlic is more beneficial than cooked garlic as heating garlic reduces its efficiency

An ideal diet for those suffering from arthritis should consist of foods for joint pain such as fruits, olive oil, vegetables, fish, nuts and legumes. Such ingredients are the key components of the Mediterranean diet which may also help in reducing and preventing the symptoms of arthritis in men and women. Avoid red meat, sugar and saturated fats that can aggravate the inflammation further.

 

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Do you suffer from stiffness, aching knees and painful joints?  Well apart from medication, you can also increase various foods …