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hungerpunch · 2 years ago

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i hate that you can easily accrue a sleep debt of over 50 hours by not sleeping for one week (a common occurrence for me) but you can only catch up at a GLACIAL fucking pace. for every hour of lost sleep it takes FOUR DAYS of GOOD SLEEP to recover. i'd have to sleep for LITERAL YEARS. oh my god sleep deprivation is going to kill me so young lol

#the kvetching department #tips for those in chronic sleep debt like myself include:#do NOT take naps at least not longer than 20 minutes #do NOT sleep in forever on weekends only sleep in 2 hrs later than you normally would #do not exercise within 3 hours of bedtime and #the most unrealistic: stop using screens 2 hours before bedtime #basically u don't want to not sleep but u also don't want to wildly fluctuate ur sleep habits or ur at higher risk for medical issues #THEY ALWAYS SAY IT LIKE IT'S SOOO EASY AND JUST DOING THESE FEW LIL THINGS ARE SOOO ACHIEVABLE AND WILL FIX EVERYTHING #anyway sorry goodbye

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softerglow · 1 year ago

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how to wake up earlier

sleep is a challenge for many people. after vacations or intensive projects or even a couple rounds of staying up late playing video games, we've all messed up our sleep schedules before. this is a guide on how to wake up earlier and get healthier sleep. please let me know if you'd like more posts like this. wishing love and prosperity to all <3

the night/day before:

choose a bedtime that's 9-10 hours before your wake up time. make sure you're in bed at this time. if you don't fall asleep immediately (which you won't, the first couple of times) read or journal until you feel sleepy.

turn your devices off or put them away at least 30 minutes (ideally 2 hours) before your bedtime. if you have any devices that stay on overnight, make sure they aren't within arms reach and notifications are turned off. if you're using your phone as an alarm make sure it's on the other side of your room, so that you have to walk to turn your alarm off in the morning.

make sure dinner is a light, satisfying meal. don't eat after dinner, as this can lead to acid reflux and interrupted sleep.

avoid caffeine and sugary drinks in the afternoon and evening. keep your caffeine intake under 400mg per day.

sleep with your curtains or blinds open. this will help adjust your circadian rhythm to the day/night cycle.

find a relaxing hobby you can do before bed. some ideas include crochet, knitting, reading, journaling or building puzzles. these are well known in helping with stress management and can help you unwind before you go to sleep.

create a relaxing night routine. make sure you feel clean and comfortable by the time you go to sleep.

make use of a lavender scent before you go to bed. whether it's a linen spray, incense, a candle or an oil diffuser. lavender is calming and can help you feel sleepy, especially if you learn to associate it with sleep.

in the morning:

get out of bed the second you wake up. you need to get up, turn off your alarm and stay out of bed.

make your first activity of the day one you enjoy. your skincare routine, cooking a nice breakfast, a warm shower or even sitting on the couch watching netflix is an option. there's no shame in what you choose to do first thing in the morning, even if it's not productive. if it gets you out of bed, it's the right choice.

expose yourself to sunlight as soon as possible in the morning. just 10 minutes could help your circadian rhythm adjust. if it's dark in the mornings because of the weather or the different seasons, turn your lights on.

other tips:

avoid pulling all-nighters or taking naps. staying up all night is bad for your health, full stop. lack of sleep weakens your immune system and ruins your focus during the day. taking naps regularly can impair the sleep schedule you've been working so hard to build. however, if you're really tired, a 20 minute nap is better than a cup of coffee.

make your mental health and stress management a priority. depression, anxiety and stress result in poor sleep. they can be managed with a well balanced lifestyle and professional intervention.

having a well balanced diet can improve your general health as well as your sleep. make sure you aren't skipping meals. have of each meal should be fruits and vegetables, a quarter grains (preferably wholegrain) and a quarter protein. eat as much variety as possible.

stay well hydrated. the common recommendation of 8 glasses a day is a good goal. staying hydrated can help you stay more alert during the day.

regular exercise can improve quality of sleep. exercise during the day if possible, but definitely not within 2 hours of your bedtime.

make a list of reasons why you want to wake up early. read this every night before you go to bed and first thing in the morning. make sure your reasons are important enough to motivate you.

if you're struggling to adjust to a new sleep schedule because your current sleep schedule is so far off, adjust your bed/wake times in 30 minute increments. this can make the adjustment more comfortable.

stay as consistent as possible. try to keep the habits you've built, even over vacations or exam seasons. discipline will eventually become a habit.

only drink in moderation, alcohol can do serious damage to your circadian rhythm. alcohol generally is bad for you and should not be overconsumed.

if you're having persistent issues with sleep, reach out to a doctor or a sleep specialist who can help you.

finally, be kind to yourself. you can't force yourself to sleep, and stressing about it will only make sleeping properly more difficult. change comes gradually, and you can achieve anything you set your mind to as long as you're consistent.

~*

i hope you're having a lovely day. if you have anymore tips for achieving a healthy sleep schedule, please let me know. i would love to hear it.

#it girl #that girl #girlblogging #productivity #green juice girl #wellness #self love #softerglow #glow up #level up #dream life #self improvement #self care #clean girl

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overcomeanxietycolorado · 2 years ago

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Is Anxiety Keeping You From Sleeping?

Do you wish you could sleep like you used to? Do you know you aren’t getting enough sleep, but haven’t done anything about it? Sleep problems are some of the most frustrating symptoms of anxiety and depression. There are things you can do to help yourself sleep better. The habits we fall into slowly over time are setting us up for sleep deprivation.

I’m always surprised when someone tells me they sleep well.

In fact, I’m envious. Somewhere after my 20’s, perfect sleep began to elude me. I’ve been searching for the solution and I’ve gathered a list of strategies to get better sleep. Not perfect sleep. Better. Try some of these if you need better sleep too.

– Create a bedtime ritual to encourage your mind and body to slow down and get sleepy.

– Evaluate your bedroom. The best bedrooms for sleep are dark, cool, quiet and free of clutter. Make the changes that are realistic for your life and budget. Negotiate with your partner and pets to get more serenity in the space you share.

– Turn off unnecessary lights in your home a few hours before bedtime and keep other lights low. Your body responds to light with wakefulness.

– Limit caffeine and other stimulants. Use caffeine only within 4 hours of waking. If you are a night sleeper, for example, you may need to avoid caffeine after 12:00 noon. If you’re a day sleeper adjust for your sleep/wake schedule. Don’t forget all the products that include caffeine, especially chocolate, coffee, tea, soda, and energy drinks.

– Avoid alcohol several hours before bedtime. Alcohol may help you fall asleep, but it decreases sleep quality and often causes you to wake up within a few hours and struggle to fall asleep again. If you drink alcohol, experiment with this. You may find the you sleep better when you don’t drink any alcohol at all. One drink may not interfere with your sleep, but more usually does. Find out what works for you.

– Limit screen time. TVs, computers, iPads, phones, video games and other screens emit blue light which suppresses melatonin, the hormone that promotes sleep. Try turning off electronics 1 or 2 hours before you want to sleep. Experiment to see how much time your brain needs to wind down from screen time. Try some evenings that are free from screens after dinner.

– Create a consistent sleep schedule. Get up at the same time each day and go to bed at the same time each night, even on weekends.

– Go to bed when you are sleepy. This may seem to conflict with the tip above. You may need to start with getting up a bit earlier, to promote earlier sleepiness.

– Avoid naps when you are trying to reset your sleep pattern. This may not apply to you if you have young children at home who wake up at night or if you are on a nighttime work schedule which routinely causes sleep deprivation.

– Meditate. It helps your mind be calmer sooner so that your stress level does not continue to rise. If you ignore that feeling of rushing and pushing to check off the next goal, you may find yourself with a level of wakefulness at bedtime that is difficult to turn off. Meditation helps keep this from going unchecked.

– Exercise early in the day.

Do you fall asleep, but can’t stay asleep?

If you fall asleep easily at first but then wake up afterworld, you are not alone. Many sleep experts says its normal to wake up between 2 and 4 a.m. Falling asleep again can be difficult, but you can train yourself to get better at it. Try a few of these tips tonight to see if they make a difference for you.

7 easy tips to go back to sleep!

1. Don’t look at the time when you wake up. Turn your clock to the wall. Resist the temptation to pick up your phone.

2. Stay in the dark. Don’t turn on the TV or computer. You want to signal your brain that it is not time to wake up. If you need to get up to use the bathroom, as most of us do, walk carefully with just a little light.

3. Gently tell yourself that you are going back to sleep. It’s not time to wake up.

4. Rub the top of your ears. This causes sleepiness.

5. Rolling your eyes upward with eyes open or closed signals sleep to your brain.

6. Don’t toss and turn. Use progressive muscle relaxation instead. Tense muscles and then release. Start with your feet and work your way up to your face. Usually you will be asleep before you finish.

7. If you lay awake longer than 20 minutes, get out of bed and sit. Consider writing your worries down. Get back in bed when you begin to feel sleepy.

Try any or all of these for a few weeks. Use what works for you.

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#anxiety #anxiety treatment #anxiety tips

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samanthas979winchester · 4 days ago

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living proof challenge

*deep breath* Do you struggle with wanting to become the healthiest, best version of yourself, but get overwhelmed in all the noise? I sure as hell do. Do you make goals that are weak and abstract? Or have difficulty deciding exactly what you need to change? But you know that you want to change. There's a lot of bs out there. Let me put you on my favourite resource:

https://theproof.com/livingproof/

It's a completely free resource. It's essentially a 12 week health/lifestyle challenge, full of educational content, and is designed to walk you through implementing long-term changes in your life. It's completely changed how I think about my health and how I approach change. It's heavily evidence-based and the author has a ton of other educational resources (i.e., podcasts, youtube) if that's your thing. Over the course of 12 weeks, it challenges you to slowly introduce 12 different habits into your life.

I love this resource so much for a number of reasons: the lifestyle habits are the biggest levers to improving your health, they are distinct and measurable (I cannot synthesize "SMART" goals to save my life), and they cover a little bit of everything.

For those of you who won't follow the hyperlink, the 12 habits are:

Protein: 1.2-1.6 g/kg protein daily; at least 60 g from plant protein

Plant fats: More polyunsaturated fatty acids (ex. replace butter/palm oil with olive oil)

Plant diversity: 1 serving of at least 30 different plants weekly

Fermented foods: 3 servings daily

Eating window: eat within a 12 hour window (nothing 2 hours after waking or 2 hours before bed)

Daily steps: Average at least 8k steps daily

Cardiovascular exercise: 150 minutes of zone 2/3 training (steady state cardio) and 4x4minutes of zone 4/5 training (high intensity interval training) per week

Resistance training: 2x per week

Light exposure: 10 minutes of (natural) light in the morning and dimming house lights/avoiding bright screens an hour before bedtime

Sleep duration: 8 hours in bed nightly

Something joyful: spend 15 minutes daily working on something you've always wanted to do or stopped doing. Something that brings you joy and stimulates your mind.

Be of service: Do something daily that makes someone you care about or a stranger feel loved and appreciated.

Movement, nutrition, and general life style. I know it seems like a lot, and, well, it is. But it's progressive change. You're not jumping into all this from day 1, the challenge slowly adds in these habits and their frequency. You make the changes as you can. The goals are not necessarily the most glamorous or aesthetic, but they set a baseline to improve your long-term quality of life.

Now you might scan the list and think you already know it, or that's too much, or it couldn't possibly be so simple. But hear me out, give it a go.

Personally, I've done this challenge twice in the last year. I really took my time with it. Some areas I still struggle with. But as someone who always shied away from stepping foot into a gym (the intimidation and fear of being seen were so real) or committing to anything, this "slowed down" approach completely changed my mindset. I now have stepped foot inside a gym, can run for an hour straight, have picked up some weights, and diversified my diet. I feel no pressure to follow any given lifestyle trend. I am well on my way to establishing lifestyle habits that are designed to be sustainable and to last.

Maybe it changes your life, maybe it doesn't. But you are worth investing in. Personally, I still have a long way to go, but I know I feel more confident in myself and oh so proud of what I've accomplished. Everyday, I aim to prove to myself that I am the type of person who shows up for myself and that I am someone worth showing up for.

You are worth investing in /

#living proof #health and wellness #self improvement #nutrition

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drgyana · 16 days ago

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Heart Health for Busy Professionals: Quick Tips to Protect Your Heart

Long work hours, tight schedules, and limited time for self-care can all increase the risk of heart-related issues. However, incorporating small, effective habits into your daily routine can go a long way in protecting your heart. Here are some simple tips to help you stay heart-healthy, even with a busy lifestyle.

1. Take Short Breaks and Move Around

Sitting for long hours can harm your heart. Try to stand up, stretch, or take a quick walk every hour. Even small movements like walking around your office or taking the stairs instead of the elevator can improve blood circulation and reduce the risk of heart problems. If you’re pressed for time, consider standing while taking calls or doing simple stretches at your desk.

2. Choose Heart-Healthy Snacks

When you’re busy, it’s easy to grab whatever snack is within reach, often leading to unhealthy choices. Instead, keep heart-friendly snacks like almonds, walnuts, fruits, or yogurt at your desk. These foods provide essential nutrients and healthy fats that are good for your heart. Avoid snacks high in sugar, salt, or unhealthy fats, as they can raise blood pressure and cholesterol levels.

3. Manage Stress

Work pressure and deadlines can be stressful, which isn’t good for your heart. Stress can increase blood pressure and may lead to unhealthy habits like overeating or smoking. Take a few minutes each day to relax, whether through deep breathing, meditation, or just listening to calming music. Managing stress doesn’t have to be time-consuming. A few mindful moments each day can make a big difference in your overall well-being.

4. Prioritize Sleep

Lack of sleep is common among busy professionals, but it can harm heart health. Try to aim for at least 7 hours of sleep each night. Good sleep helps regulate blood pressure and gives your heart a chance to rest. Poor sleep, on the other hand, can lead to higher stress and a greater risk of heart disease. Set a regular bedtime and create a calm sleep environment to improve your sleep quality.

5. Limit Caffeine and Sugar Intake

Many professionals rely on caffeine or sugary drinks to stay energized throughout the day. However, too much caffeine and sugar can increase your heart rate and raise blood pressure. Try to reduce your intake and replace sugary drinks with water or herbal tea. Staying hydrated with water also benefits heart health by helping to maintain proper blood flow.

6. Don’t Skip Regular Checkups

Busy schedules often mean we neglect regular health checkups, but these are crucial for monitoring heart health. Regular checkups can help detect early signs of heart problems and prevent complications. If you’re in Bhubaneswar, you can consult the Best cardiologist in Bhubaneswar to keep track of your heart health and get personalized advice for maintaining a healthy lifestyle.

7. Avoid Smoking and Limit Alcohol

Smoking and excessive drinking are harmful to the heart, increasing the risk of heart disease and other health issues. If you smoke, consider quitting or seeking help to quit. If you drink, try to limit your intake. Even small reductions in smoking and drinking can benefit your heart and overall health.

8. Exercise Regularly, Even if it’s Brief

You don’t need hours at the gym to keep your heart healthy. Even a short 20-minute walk or a quick workout can improve heart health. Aim for 150 minutes of moderate exercise per week, but break it into smaller sessions if needed. You can even try simple exercises like walking during lunch or doing some yoga stretches at home.

Conclusion

Taking care of your heart doesn’t require drastic changes, even if you have a packed schedule. Small habits like eating healthy, managing stress, and moving a bit more can significantly reduce your risk of heart disease. Make these steps a part of your routine, and consider visiting the Best cardiologist in Bhubaneswar to discuss any concerns or get personalized advice. A little care goes a long way in keeping your heart strong, even in the busiest of times.

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susantaylor01 · 2 months ago

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How to Lose Cheek Fat

The cheeks are the region of our faces that extends from below our eyes to the line of our jaws. They consist of various elements, such as muscles for chewing and grinning, along with the buccal fat pad. Having chubby cheeks means that the fat within the buccal pads has grown to such an extent that your face appears plump and rounded in the cheek region. While chubby cheeks can affect anyone, regardless of their body weight, there is a link between having chubby cheeks and higher body weight.

While genes can affect how much fat you have in your face and cheeks, there are many other reasons too. Here are the main causes of cheek fat:

Genetics plays a big role in cheek fat, which can make your face round even if you're thin. Many of our traits come from our family, so if your relatives have puffy cheeks and double chins, you might have these traits too.

Hormones play a big role in our health and appearance. When there's an imbalance, it can lead to health problems and look-related issues. For example, not having enough thyroid hormones can make you gain weight and store more fat.

Eating unhealthy food can make you look fat, including on your face. Try to avoid junk food and add more fiber and protein to your meals.

Facial features vary, affecting cheek appearance. Bigger cheekbones can make the lower face seem larger than the upper. Stronger facial muscles can also make cheeks look fuller, even with normal fat pads.

Exercising helps you lose weight and reduce facial fat, which makes your cheeks smaller and your chin less double. Any cardio activity can burn body fat, and there are exercises specifically for the jaw.

Certain elements could be affected by the decisions you make regarding your way of living. Therefore, in the majority of situations, you have the power to manage and modify your routines to reduce facial fat.

Lifestyle Changes To Get Rid of Chubby Cheeks

Modifying your way of living can significantly impact fat-filled cheeks and ought to be your initial approach before thinking about operations, as a major reason for full cheeks is too much fat, highlighting the need for managing your weight.

Getting enough sleep is crucial for weight loss as it affects key hormones. Lack of sleep can increase cortisol levels, leading to unbalanced eating habits and increased fat in the face. Get at least eight hours of sleep a night and avoid looking at screens before bed. Eat 2-3 hours before bedtime to avoid an overactive digestive system.

Alcohol consumption reduction: Steer clear of alcohol. It dries out your body, prompting it to hold onto water. This might lead to swelling.

Always Hydrate: Regular water consumption is important for weight loss and facial fat loss. It keeps you full, suppresses your appetite, and helps metabolize fat. Water molecules interact with fats to create glycerol and fatty acids through lipolysis and hydrolysis.

Exercise: Not exercising enough can lead to extra fat, including in your cheeks. The best exercises are cardio, like walking, hiking, jogging, cycling, swimming, dancing, or sports such as tennis, badminton, and squash.

Facial Exercises: Doing specific facial exercises often can reduce a round face, like puffing out your cheeks, smiling and holding, and making a fish face (suck in your cheeks).

Lower Your Salt Intake: Too much salt can cause bloating and swelling of the face due to fluid retention in the body, leading to chubby cheeks. Reducing sodium intake helps the body release more water.

Healthy Diet: Maintaining a healthy eating plan that includes the proper mix of vitamins and minerals can assist in managing your weight and slimming down your cheeks. Reduce your consumption of foods high in refined carbohydrates like cookies, noodles, and sugar, and boost your consumption of foods rich in whole grains and fiber.

Non Surgical Treatments

In terms of slimming the face, non-invasive methods have a somewhat restricted effect.

Treatments such as CoolSculpting, Ultherapy, and Dermal Fillers can have an impact, but they only indirectly target the problem.

This is because the usual approach of non-invasive treatments involves adding volume, tightening the skin, and exfoliating the top layers. This process of contouring and sculpting can aid in reducing full cheeks, but it doesn't directly tackle the root cause of too much fat in the buccal fat pads and fullness in the face.

Surgical Treatments

The best method for surgically slimming down chubby cheeks is through either removing the fat under the cheeks or liposuction.

Buccal Fat Removal

Buccal fat removal, also known as cheek contouring, is the best option for slimming the face where lifestyle changes have limited effect.

The procedure involves removing buccal fat pads from the cheeks with local anesthetic and small incisions made on the inside of the mouth.

It directly targets the primary cause of chubby cheeks without visible scarring or the need for general anesthesia.

No visible external scarring is left.

Liposuction

Liposuction is a quick way to lose face fat, taking 30 minutes to an hour with local or general anesthesia.

It involves making small incisions on either side of the face and removing excess fat through a cannula.

It's minimally invasive and doesn't directly target buccal fat pads. However, less fat can be safely removed.

Newly Discovered ‘Mountain Tea’ awakens metabolism

Wrapping Up

There are numerous methods to decrease facial fat that have been proven to work and are cost-effective. Modifying your eating habits, incorporating daily workouts, and altering certain behaviors can all contribute to making your face appear slimmer. To reduce chubby cheeks, you can choose between buccal fat removal or liposuction. Talking to a skilled surgeon can guide you to the best choice for you.

#weightloss #cheek fat #cheek #fat #weight loss #mountain weightloss tea #mountain tea

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helthcare001 · 6 months ago

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The little things that can improve your health

We often get caught up in the idea that achieving better health requires drastic changes and superhuman effort. But here's the good news: even small tweaks to your daily routine can make a significant difference. It's not about overhauling your entire lifestyle overnight, but rather about embracing little habits that add up over time. So, let's explore some simple yet effective ways to enhance your well-being.

1. Stay Hydrated, the Easy Way:

We all know drinking water is important, but let's be honest, it can get boring. Jazz it up by adding a squeeze of lemon, a few slices of cucumber, or some fresh berries. Keep a reusable water bottle within arm's reach and make it your goal to fill it up multiple times a day. You'll be surprised how much better you feel when you're properly hydrated.

2. Move More, Sit Less:

You don't need to become a marathon runner to reap the benefits of exercise. Simply incorporating more movement into your day can do wonders. Take short walks during your breaks, park farther away from your destination and walk the rest of the way, or take the stairs instead of the elevator. Every little bit counts!

3. Sneak in Micro Workouts:

No time for the gym? No problem! Try fitting in micro workouts throughout the day. Do a few squats while brushing your teeth, some lunges while waiting for your coffee to brew, or a few push-ups against the kitchen counter. These short bursts of activity add up and help keep you active.

4. Prioritize Sleep:

Sleep is your body's natural reset button. Aim for 7-8 hours of quality sleep each night. Create a relaxing bedtime routine, avoid screens before bed, and make sure your sleep environment is cool, dark, and quiet. You'll wake up feeling refreshed and ready to take on the day.

5. Fuel Your Body with Real Food:

Instead of focusing on restrictions, try adding more whole, unprocessed foods to your diet. Load up on fruits, vegetables, whole grains, and lean protein. These nutrient-rich foods provide your body with the fuel it needs to thrive.

6. Mindful Eating: Savor Every Bite:

Slow down and truly savor your meals. Pay attention to the flavors, textures, and aromas of your food. This practice not only helps you enjoy your meals more but can also prevent overeating and promote better digestion.

7. Find Your Zen:

Stress is a part of life, but finding healthy ways to manage it is crucial for your well-being. Experiment with relaxation techniques like deep breathing, meditation, yoga, or spending time in nature. Discover what works best for you and make it a regular part of your routine.

8. Connect with Loved Ones:

Social connections are vital for your mental and emotional health. Make time for meaningful interactions with friends and family. Whether it's a phone call, a video chat, or an in-person visit, nurturing your relationships can bring joy and support into your life.

9. Embrace Nature:

Spending time outdoors has incredible benefits for both your physical and mental health. Take a walk in the park, go for a hike, or simply sit outside and soak up some sun. Nature has a way of calming the mind and boosting your mood.

10. Schedule "Me Time":

Make time for activities that bring you joy and recharge your batteries. Read a book, listen to music, take a bubble bath, or pursue a hobby. Taking care of yourself is not selfish; it's essential for your overall well-being.

Conclusion:

Remember, small steps can lead to big changes. By incorporating these simple yet effective habits into your daily life, you'll be on your way to a healthier, happier you. It's not about perfection, but progress. Start with one or two of these tips and gradually add more as they become part of your routine. Your body and mind will thank you!

#health #healthy diet

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nerdobutt · 8 months ago

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Ten Holistic Health Tips For Little to No Money

A holistic approach to health has become vastly popular in recent years. As more and more patients get fed up with emergency rooms, doctors and hospitals in general, they find out more here look for alternative forms of medicine. Holistic medicine has been around for thousands of years, and definitely has its merits

It is not only meant for unknown tribes from distant lands, we can all gain benefit by understanding and utilizing this approach to healing. Here are no- and low-cost holitic health tips to improve your health:

1. Improve Your Posture. It is important to keep your spine as straight as possible, this way your muscles will not strain unnecessarily. This also serves to improve the energy circulating through the body by keeping the nerves straight and unhindered.

2. Avoid Television. Television can actually invoke negative feelings in most viewers. This is due to the violent, sexual and gossipy nature of the programming. TRY THIS: Give up television viewing for one full week and replace that time with other activities (walking, playing games with your family, etc.). You will discover you are better rested, less stressed out and happier in general.

3. Improve Your Sleeping Habits. Your body needs time to unwind and relax so that you can feel refreshed. If you still feel tired after a night's sleep, or even during the day, chances are you are not getting sufficient sleep. Science has proven that the average human being needs at least 8 hours of uninterrupted sleep each night. Try setting aside these 8 hours each night for a few weeks. Do your best to avoid stress and exertion within an hour of bedtime. You will definitely notice improvement in your overall health and your productivity throughout the day.

4. Deep Breathing Exercises. Under stressful circumstances, people tend to breathe more rapidly and in shallow breaths. This is a VERY unhealthy pattern as your blood stream and body tissues rely heavily on oxygen exchange to perform efficiently. Try focused breathing for a few minutes each day. Start by inhaling completely, then slowly exhaling completely. You will find that you actually feel better during this daily exercise. Also, you will discover that you are paying closer attention to your breathing throughout the day.

5. Try Being Nicer. Positive energy is very contagious. If you are nice to others, they will be nice to you. Have you ever held a door open for someone? How about smiled at a stranger at the mall? You most likely found they responded favorably, and that is what this section is about. Doing these little good deeds will have you feeling much better about yourself in the long run.

6. Avoid Clutter. This is an energy deflator. Take time to eliminate clutter a little bit at a time (becoming overwhelmed defeats the purpose of this exercise). Once your space is uncluttered, you will feel the positive energy flowing again!

7. Follow Your Dreams. What you dream can reveal quite a bit to you. Some therapists believe that our dreams help us become aware of struggles, fears, and anxieties. Try keeping a journal of the major themes of your dreams. Record these as soon as you can upon waking. Look for patterns ore recurring themes. Take time to look these up in a dream dictionary. Meditate on the information you uncover to see if their meaning is representative of your struggles. Becoming more aware of these internal conflicts can give you an excellent place to start working them out.

8. Examine Your Colors. Color is directly associated with your emotions and your body's energy. Be mindful of the colors that surround you during various emotional points in your day. Red is very stimulating, which is OK when you are looking for an energy boost, but not so good during attempted rest periods. Try changing colors in your wardrobe or work space to better suit your emotional needs. Green is an esteem booster, purple is associated with healing, etc...experiment!!

9. Listen to More Music. There are many benefits to music/sound therapy, the biggest is a sense of overall well-being. TRY THIS: Find some soft music that you enjoy, go into a quiet room and play it on a very low volume setting. If you are quiet and relaxed. you will be able to hear the music as if it were at full volume.

10. Try Aromatherapy. Aromatherapy has been a very popular holistic health topic for a long time. Many people will swear to you the benefits they have received from such therapies. The aroma of rosemary oil calming headaches, lavender oil adding to a relaxing sleep. There are many wonderful books and experts out there to help you get started.

#youtube

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myworkoutdiet · 1 year ago

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Overnight Belly Fat Loss Made Easy: Expert Tips

Losing belly fat overnight seems impossible but it is actually possible with some simple tricks. While there are no true overnight miracle cures for weight loss, there are easy lifestyle changes you can make before bed that may help shrink your waistline while you sleep.

How to lose belly fat overnight (easy trick)

One of the easiest ways to lose belly fat overnight is through water consumption. Drinking water before bed can help flush out your system and reduce bloating, allowing your stomach to look flatter in the morning. Aim to drink 1-2 glasses of water within an hour of going to bed each night. The water will work through your system as you sleep to help reduce water retention.

Another trick is to do some light exercises before bed. While intensive workouts are best earlier in the day, a few minutes of simple core exercises or yoga stretches right before bed can promote fat burning overnight. Try planks, crunches, side bends or child's pose - anything that works your abdominal muscles without making your core too hot or stimulating. The slight increase in metabolism from movement may help you burn a few extra calories overnight.

The foods we eat in the hours before sleep can significantly impact belly fat overnight. Instead of heavy, high-fat snacks that sit in your stomach and disrupt digestion while you rest, opt for lighter, more belly-friendly options. Choosing the right pre-bedtime snacks can help flatten your tummy as you sleep.

Greek yogurt is an excellent nighttime belly snack. At around 150 calories for a 6 ounce serving, plain Greek yogurt packs 12-13 grams of protein. The protein content will keep you feeling full well into the night to prevent unnecessary late-night cravings. Greek yogurt also contains probiotics that can promote healthy gut bacteria and a flatter tummy. For a boost of flavor and nutrients, top your yogurt with fresh berries like blueberries or raspberries. The natural sweetness of the berries satisfies a sweet tooth without added sugar.

Vegetables and hummus make for another filling yet low-calorie pre-bed snack. Options like celery, bell peppers or carrot sticks offer fiber to aid digestion overnight. Pair them with 2-3 tablespoons of hummus for healthy fats, protein and creaminess. The fiber in the veggies plus protein in the hummus will keep you feeling satisfied instead of waking up with belly bloat. This snack clocks in at under 150 calories, so it won't weigh you down as you sleep.

Hard boiled eggs provide a nutrient-dense pre-bed snack. Each egg contains only around 70 calories yet delivers 6 grams of high-quality protein plus beneficial fats. The protein takes longer to digest, helping you feel full through the night. Peel and enjoy one or two boiled eggs within an hour or two of your bedtime to flatten your belly as you sleep.

Cottage cheese can also aid overnight belly flattening. A half cup of low-fat cottage cheese has about 80 calories yet 12 grams of filling protein. It contains less lactose than traditional cheeses too for easier digestion. Top cottage cheese with cinnamon or a drizzle of honey for flavor without extra calories. The protein in cottage cheese promotes fullness to keep midnight snacking at bay.

By choosing snacks like Greek yogurt, vegetables and hummus, hard boiled eggs or cottage cheese in the evenings, you set yourself up for flat belly success overnight. The key is opting for lighter, high-protein, high-fiber options that nourish without disruption as you rest and reap

Other overnight belly fat tricks

A few other simple tricks can potentially help reduce belly fat overnight:

Get quality sleep

Aim for 7-9 hours of quality sleep per night. Studies show lack of sleep causes hormones that increase appetite and fat storage. Getting enough rest supports a healthy metabolism. Establish a relaxing bedtime routine to destress and improve sleep quality.

Limit late night snacks

While you sleep, your body is in a relatively inactive state. Eating late at night means those calories will likely be stored as fat rather than burned. Try to finish your last meal at least 3 hours before bed to allow proper digestion. Small yogurt or veggie snacks are better options than heavy or sugary foods if hungry.

Do brief exercise before bed

Just 10-15 minutes of light exercise like yoga, stretches or a walk can boost fat burning overnight. Exercise increases blood flow and core temperature, which supports overnight metabolism even during rest. Wind down with relaxing stretches or a brief walk after dinner to get your body prepared for sleep.

Adjust your sleeping position

Sleeping on your side with knees bent is the best position for digestion and avoids pressure on your stomach area. Stomach sleeping can cause indigestion and slow metabolism. Back sleeping also leads to more pressure on your stomach. Get in the habit of side sleeping with a comfy body pillow between knees for support.

Manage stress levels

High levels of the stress hormone cortisol signal the body to store more belly fat. Practice relaxation techniques like deep breathing, meditation, calming music or journaling before bed to reduce stress levels. A calming bedtime routine can help shift your body out of fight or flight mode for better overnight metabolism.

Drink herbal tea

Sip relaxing herbal tea like chamomile, mint or ginger about an hour before bed. Herbal teas contain antioxidants and natural compounds that may assist with fat burning and calming digestion. They also hydrate the body to prevent water retention without the diuretic effects of coffee or soda that can disrupt sleep.

Try an abdominal vibration device

Using a mini handheld vibration device on your abdominal area for 5-10 minutes before bed may stimulate muscle contractions to tone the stomach overnight. The increased core activity may promote a tiny additional calorie burn and maintain tummy muscles to prevent bloating.

How was this? I expanded on the original tips and added a few more potential overnight tricks focusing on diet, exercise, stress management and abdominal-specific techniques to give the reader more options to potentially reduce belly fat while sleeping.

Importance of Sleep for Belly Fat Loss

Getting enough quality sleep is also important for losing belly fat overnight. Recent studies have shown that people who do not get enough sleep (less than 7 hours per night) tend to have higher levels of belly fat and risk of obesity compared to those who sleep 7-9 hours. This may be due to changes in hunger hormones like ghrelin and leptin that control appetite. Lack of sleep can cause these hunger hormones to become imbalanced and signal hunger when the body doesn't need food. Aim for 7-9 hours of sleep per night to regulate hunger and support healthy belly fat loss. Developing a relaxing bedtime routine without screens can help promote better quality sleep.

Conclusion

While true weight loss requires consistent lifestyle changes over weeks and months, making small tweaks to your nighttime routine like drinking water, light exercise, smart snacking and compression garments may provide overnight belly slimming results. Focus on these easy tricks regularly for maximum overnight belly fat burning and flatter tummy success. Combined with a healthy diet, moderate daily activity and enough quality sleep, nighttime belly fat strategies can boost your weight loss results.

#How to lose belly fat overnight (easy trick)

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mentalhealthmantra · 1 year ago

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The 4 Pillars of Mental Health: Tips from a Psychiatrist

Good mental health is essential for a person’s overall well-being. Mental health issues can be managed with the help of professional psychiatrists and other medical professionals. As the best psychiatrist in Bhopal, I am often asked about how to maintain good mental health. The answer lies in understanding the four pillars of mental health - sleep, nutrition, exercise, and stress management - as well as taking steps to improve these areas on an ongoing basis.

Sleep: Sleep is one of the most important components for maintaining good physical and emotional well-being; it helps us recover from our daily activities while also providing restorative benefits that are essential for healthy functioning throughout life stages such as childhood, adolescence, and adulthood. It's recommended that adults get 7-9 hours per night on average; however, this may vary depending on individual needs or lifestyle factors such as shift work jet lag, etc. To ensure quality sleep, try creating a consistent bedtime routine by avoiding caffeine late at night (especially after 2 p.m.), limiting screen time before bedtime (at least 30 minutes prior), removing any distractions like TVs/phones from your bedroom & ensuring your room temperature is comfortable enough to promote deep relaxation.

Nutrition: Eating nutritious meals plays an integral role in managing mood swings & promoting positive emotions while helping you stay energized throughout day-to-day activities too! Eating regular balanced meals composed of complex carbohydrates such as whole grains along with lean proteins & fruits/vegetables will provide sustained energy levels without spikes which can lead to fatigue during mid-afternoon slump periods. Additionally adding omega-3 fatty acids found naturally within fish oils may help reduce inflammation associated with depression symptoms so it's worth considering supplements if dietary sources aren't available.

Exercise: Regular physical activity not only helps keep us fit but also reduces stress hormones which contribute towards improving our overall sense of wellbeing! Aiming for 20 minutes every day whether it's walking outdoors, running, or even doing yoga should do wonders when it comes to regulating moods plus endorphins released during exercise act as natural depressants too!

Also Read: Depression Treatment in Bhopal

Stress Management: In today's world we all experience some level of stress due to being overworked or having multiple responsibilities; however learning effective coping strategies through cognitive behavioral therapy techniques like mindfulness meditation could prove beneficial when dealing with difficult situations arising out of everyday life challenges. Taking breaks away from technology devices could give much-needed respite allowing you the opportunity to reflect upon the current situation objectively rather than reacting impulsively leading to potentially negative outcomes.

About the Author:

Dr. Vaibhav Dubey: Your Trusted Choice for the Best Psychiatrist in Bhopal. With a commitment to mental well-being, Dr. Dubey combines extensive experience and compassionate care. As a leading psychiatrist, he specializes in a wide range of mental health issues, offering personalized treatment plans that prioritize your emotional and psychological health. His expertise and dedication make him the go-to choice in Bhopal for that seeking top-tier psychiatric care. Regain control over your life and mental health with Dr. Vaibhav Dubey.

#best psychiatrist in Bhopal

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sushmitamukherjee · 1 year ago

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5 Essential Women's Health Tips Every Woman Should Know

Women's health is a crucial topic that should be discussed more often. Taking care of your body and mind is essential for living a healthy, balanced life. There are many tips to keep in mind when it comes to women’s health, but here are five essentials every woman should know:

1) Get Regular Check-Ups: All women need to get regular check-ups with their gynaecologist in Indore or primary care physician at least once per year (or more frequently if recommended). During these visits, you can discuss any current issues you may have as well as receive necessary screenings such as mammograms and pap smears which help detect potential problems early on so they can be treated quickly and effectively.

2) Eat Healthy Foods: Eating healthy foods helps maintain proper nutrition levels which keep our bodies functioning at optimal levels throughout the day. Focus on eating plenty of fruits and vegetables while limiting processed foods with added sugars or fats whenever possible; this will help reduce your risk of developing chronic illnesses like heart disease or diabetes later down the line too!

3) Exercise Regularly: Physical activity plays an integral role in maintaining overall good health – not only does it help us stay fit physically but also mentally by reducing stress hormones like cortisol which can lead to depression over time if left unchecked! Try incorporating different types of exercise into your routine such as walking/running outdoors, strength training indoors using weights/machines, etc., yoga classes online, etc., depending upon what works best for you – there isn't one size fits all when it comes exercising regularly so find something that makes sense within YOUR lifestyle first before anything else!

Also Read: Laparoscopic Surgeon in Indore

4) Get Enough Sleep: Getting enough restful sleep each night is critical for keeping our energy up during the day while allowing our brains some much-needed downtime from processing information constantly - aim for 7-9 hours minimum depending upon individual needs & preferences though most adults typically need 8 hours total per 24 hour period ideally speaking anyway... Additionally, try creating relaxing bedtime routines such as reading books before going off lights out - this will signal “sleep mode" better than scrolling through social media apps right up until last minute dozing off times ;)

5) Practice Self-Care: Self-care includes activities we do just because we want them done—not necessarily because someone told us they were important (though sometimes those same activities end up being beneficial!). Examples include taking hot baths after long days of working hard.

#gynaecologist in Indore

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stayjoy · 1 year ago

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How To Clean Stomach Early Morning: A Fresh Start of the Day

Are you trobling through irregular bowel movement issues and looking for how to clean stomach early morning? Don't worry, here you will get all the information you need to get rid of this issue. Due to lifestyle changes and bad eating habits, most people face these issues early in the morning. Constipation has now become a common problem for everyone. That is the reason people are always searching for how to clean stomach early morning. In this blog post, you will surely understand the cause of constipation and how you can get rid of it.

How To Clean Stomach Early Morning

Here are the important points about how to clean stomach early in the morning and the causes behind this situation: - You are not eating a balanced diet. - You are not consuming enough water. - You are not working out regularly. - You are not getting proper sleep. - You are dealing with a stressful life. - You are facing gut issues. - You are surely eating more junk food. Read also Best way to clean stomach naturally and how digestive system works The above points have surely helped you understand the cause of constipation, and now we will understand how you can cure it. Let’s immediately clean up your stomach early in the morning, and after that, improve your lifestyle and prefer to choose healthy meals.

Drink Lukewarm Water, Sip By Sip - Clean Stomach Early Morning

How to clean stomach early morning Yes, after getting up in the morning, you have to take a kettle and heat as much water in it as you can drink. At least drink 2 to 3 glasses of lukewarm water and also squeeze a lemon into it. Some people have the bad habit of drinking bedtime tea or coffee, which also causes stomach issues. Water with lemon helps flush out toxins from the body and also helps to hydrate it. Dehydration is the main cause of constipation. So drink enough water as per your body's needs. Wait for 15 to 30 minutes, then walk around and twist your body. After 30 minutes, you will surely clean up your stomach.

Salt Water Flush (Pink Himalayan Salt) - Clean Stomach Early morning

How to clean stomach early morning The other famous method to clean up the stomach early in the morning is salt water flush. It works the same as the above lemon water method, but in this case, you need to add a half spoonful of pink Himalayan salt in a glass of lukewarm water and drink it. Try to drink more and more water, the pink salt creates a laxative effect and softens the stool. Pink Himalayan salt holds amazing health benefits and is also good for digestion. Within a half hour, you will surely feel the difference.

Stretching the Belly Area - Clean Stomach Early Morning

How to clean stomach early morning Yes, after drinking lots of water, you need to stretch and twist the belly area. It activates the peristaltic motion and helps to clean up the stomach. A little warm-up improves your bowel movements. You should also take a walk to get some fresh air and make your body active. Read also Why regular exercise is important The above tips will surely help you clear your stomach early in the morning. After cleaning up, you need to always be sure you follow a healthy lifestyle and eat a balanced diet to avoid this kind of situation again. Remember these points and always have an easily clean stomach early morning - Keep yourself hydrated by drinking plenty of water throughout the day. - Bring a bottle of water with you, whether you are doing a desk job or going outside. - Include fiber-rich foods in your diet. Also, add salads to every meal. - Stay away from or minimize junk foods like pizza, burgers, or oily foods. These have a negative impact on digestion. - Always eat your meal on time. - Work out regularly, with at least 30 minutes of walking included in a day. Research sources: Dehydration, IBS Wrap It Up The above tips will surely help you clear your stomach early in the morning. On the market, most laxative products are available to clean the stomach, but you should consult with a doctor or physician before taking any. The professionals diagnose you properly and prescribe the best medicine as per your situation. Don't take constipation lightly; you may face other health issues if it is untreated. FAQs How to clean stomach instantly?Drink a big glass of lukewarm water and do some stretching and walking. Within 30 minutes, your stomach will clear immediately. All this gives the go-ahead to your bowel movements and helps in passing the bowels quickly.How to clean stomach in 5 minutes?If you are healthy and are not able to have bowel movements on time, then apple cider vinegar can help you to get rid of the problem of constipation.How to clean stomach instantly home remedies?Cumin and lemon water can help you to clear your stomach instantly.Medicine to clean stomach instantlyYou should consult a doctor as to which medicine would be suitable for you.How to clean stomach gas instantly?Chew 1 teaspoon of carom seeds slowly to clear stomach gas immediately.How to clean your stomach and intestines naturally?You should include fiber-rich foods in each of your meals.How to get loose motion to clean stomach?Drinking 2 spoons of castor oil or coconut oil with warm water or milk helps to get loose motion within 30 minutes. Read the full article

#bestwaytocleanstomach #CleanStomachEarlyMorning

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littlegirlsclothing · 1 year ago

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👧🧒You blinked and May became August just like that! You know MBG has got you covered on the cutest girls clothes. But did you know we've also got the tea on how to keep your little ones healthy as they head back to school for Fall 2022? Read these 9 pro-parenting tips to make sure all your bases are covered when they board the bus or enter the classroom.🩹🏫

1. Know what's out there 🤔

How do you protect against potential health threats? According to pediatricians, these are the 10 most common school-age illnesses

COMMON COLD

STOMACH FLU (GASTROENTERITIS)

STREP THROAT

HAND, FOOT, AND MOUTH DISEASE (HFMD)

PINK EYE (CONJUNCTIVITIS)

HEAD LICE

THE FLU (INFLUENZA)

CHICKENPOX

MENINGITIS

MONO (MONONUCLEOSIS)

2. Follow Up 📋

Doing your own research is always important. Not just online, but within the school as well. The environment, the lunch menu, your child's daily or weekly schedule can all be factors for increased health concern. Check in with teachers to see if there have been any bugs going around

3. Plenty Of Sleep 💤

We know it's asking a lot of your little one to adhere to bedtime rules, but the American Academy of Pediatrics recommends:

10 TO 13 HOURS EACH DAY FOR PRESCHOOLERS

9 TO 12 HOURS DAILY FOR CHILDREN AGES OF 6 AND 12

8 TO 10 HOURS OF SLEEP FOR TEENS

Which bracket does your child fall under?

4. Balanced Meals And Snacks 🍎

Growing kids and busy students require a healthy and balanced diet. Be sure to add a little something from all five food groups on a regular basis, are giving them plenty of water, and throw in a few autoimmune-boosting items like orange juice which is packed with Vitamin C or yogurt chuck-full of probiotics!

5. Form Healthy Habits 🧼

As a parent, you know the smallest things often can make the biggest differences in your kids. Regularly working in healthy habits like washing your hands for 20 seconds, sneezing/coughing into your elbow, and respecting personal space means less chances of spreading or catching germs. The more it's practiced at home, the easier for them to practice at school.

6. Get Up And Move!🤸‍♀️

Most children don't have problems with energy, but focusing that into exercise can help improve their overall health! Going for walks, making up dance routines, or even time set aside for stretching and breathing can go a long way

7. Keep Sanitizers On Deck 🧴

Having wet wipes, tissues, or hand sanitizer in your child's backpack or lunchbox is a super easy way to make sure they are always prepared for messy (or germy) situations when soap and water just aren't an option. Great for afterschool activities, sports, and fieldtrips.

8. Plan Ahead 🧰

For all our efforts, children may still get sick. We simply can't protect them for everything. But we CAN prepare for anything! Know the signs of the most common illnesses and their methods of treatment. Be sure to keep over-the-counter medicines for children in stock at home for emergencies. Wanna go the extra parenting mile? Create a Sick-Day Kit for your child with activities, snacks, or movies to help them feel better as they recover!

9. Take Care Of Yourself 💆‍♀️

Let's face it; you can't be 100% all the time and parent burnout is real. Your health is also important. Give yourself personal time to eat balanced, exercise regularly, and find activities to cope with stress. Your health, and your kids, will thank you.

We hope these tips were useful. What would you put in your child's Sick-Day Kit? Let us know in the comments below! 👩‍⚕️

#kidswear #mommyandme #kidsfashion #fashion #girlsdress #pretty girls #springdresses #fallfashion #4thofjuly #happymothersday

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healthquirk · 1 year ago

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#sleepandrest

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overcomeanxietycolorado · 2 years ago

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Is Anxiety Keeping You From Sleeping?