Author Archives: bhealth
Author Archives: bhealth
Plan Your Summer Fitness Diet
With the impending arrival of summer comes the need to get into shape. You want to make sure you have your summer beach body ready when it’s time to have fun in the sun. To do that, you need to take action without another moment’s delay.
Consider Plans You Can Stick To
To have your beach body ready to go, you need to think about choosing a fitness diet plan that you can stick to. They’re not all the same and if you pick one that you find too hard, too boring or just isn’t doing the job for you, then you’re going to end up getting discouraged and abandoning it before you achieve your goals.
You’ll want to consider a few things when you’re trying to decide on a plan. Think about the amount of money that you have to invest in your fitness and diet. Some plans can be expensive, and you don’t want to start something you won’t be able to afford after a few weeks.
When considering what you can spend on your plan, you have to look at everything that goes along with it. Some of them might want you to buy supplement products or others might have you purchasing instructional videos.
Sometimes people think that if they spend a lot of money, it means the fitness plan will give them the exact beach body that they want. But keep in mind that expensive doesn’t necessarily mean it’s the best option for you.
You also want to keep in mind any extra issues or constraints that you may have. If the plan has you eating a lot of foods that don’t go along with your particular needs, then it won’t work out.
For example, if the diet plan calls for a lot of fast paced workouts, but you’re still nursing an injury or you have a mobility limiting health problem, then that won’t work for you. You also want to factor in the convenience level for you.
If you’re someone who’s hard pressed for time and you’re always on the go, then choosing a plan that calls for making everything from scratch at home may not be the best selection for you.
If you don’t have time to make healthy food choices that can help get you the beach body you want, then you need the simplicity of having those meals readymade. When choosing a plan, you also have to consider if you’re good to handle it on your own or if you need more guidance.
Having someone in your corner to cheer you on and give you instruction through your fitness goals can be the difference between failure and success if you have a hard time going it alone.
To get the future beach body you want, you have to look back. Think over what you’ve done before. If you did something that was successful before, then consider trying that plan again.
But if you tried to lose weight and get fit in the past and it didn’t work out, then you need to know why. You don’t want history to repeat itself - not when summer is fast approaching.
If you had a fitness plan before and couldn’t stick with it, then examine why that happened. This will help you to avoid problems with a new plan. If your prior plan was too boring so you didn’t stick with it, then your beach body plan needs to offer you more variety.
Choosing a plan that you can stick to will help you achieve your beach body in time for summer. You want something you can commit to for several months at a time, so progress is on the horizon – not something you’ll walk away from shortly after you get started.
Be Careful Not to Sabotage Your Nutrition
When you want to lose weight so you can get into shape for summer, it can be tempting to take a few shortcuts. One of these shortcuts might be foregoing nutrition so that you drop the weight quickly.
Eating healthy to get the right nutrition is the best way that you can lose weight and get fit. You don’t want to hurt your health just for a few weeks’ worth of looking good. The best way to make sure you don’t sabotage your nutrition is to make sure that your eating plan is filled with foods that are nutritionally dense.
This means eating lean meats and including more fish or poultry while avoiding processed or fast food meats, which are full of chemicals. Keep your nutrition on course by choosing foods like leafy green vegetables and plenty of fresh fruits.
Give up eating foods that are packaged for convenience. These foods are high in salt, fat and just aren’t good for you. If something is a grab and go item, then it’s usually bad for your health.
That means you should stay away from those. Let go of empty calories. You’ll usually find those in beverages like sodas. Consider the carbs when you think about nutrition. You can drop your carbs and eat a low carb diet to get fit faster without undermining your health.
You might think that following a quick fit plan would be best, but anything that involves you not eating healthy is not good for your body. Especially if it’s a fad diet. Fad diets rob you of nutrition and can be extremely dangerous.
To get the beach body you want, you have to protect your nutrition. Any plan that severely limits your food intake, or has you skipping meals might not be one that’s best for you.
There are plenty of diets you can follow to obtain a beach body. The ones that focus on good nutrition, filling meals, healthy snacks and steady weight loss will help you lose weight the right way – and keep it off.
Most of the low carb diets, diets for diabetics or diets for people with heart health issues are great to follow. Some people choose to follow a low fat diet, but you want to be careful with these kinds of diets.
Low fat doesn’t necessarily equal nutritious. In fact, many of these eating plans have you eating a lot of carbohydrates found in foods that are known to cause health problems.
When you’re ready to choose an eating plan, look for one that gives you three meals or five to six smaller ones per day. Make sure that snacks are part of the menu. You’ll want to ignore any kind of weight loss plan that sounds too good to be true.
Pick a Plan That Targets Your Trouble Areas
While you can choose from a selection of different diets, it’s always best to choose one that’s customizable to whatever your personal needs are. Some people struggle with getting their tummy in shape.
Other people have a problem with bloating. You might have inflammation that causes you to struggle. Pick a plan that can deal with that. Your summer fitness diet should be one that targets the areas you have the most trouble with.
If you do that, then you’ll have greater success. If you’ve been having trouble getting your tummy in shape and it’s been making you wonder if you’ll ever get the beach body that you want, rest assured that there is a way to deal with that.
While it can sometimes appear that you might have a lot of abdominal fat, that might not be the case. Sometimes, just eating the wrong foods can cause your stomach to pooch out.
You might feel like you’ve gained weight in that area. If that sounds like what you’re dealing with, then you might be having a problem with abdominal bloating. This can happen whether you’re a man or a woman and the older that you get, the more likely it is that a sagging or protruding tummy is connected to bloating.
This can be caused by eating certain foods - especially foods that are high in fiber. Your stomach pooch might be caused by eating beans or broccoli, by having dairy products and even certain fruits such as apples.
Choose a summer fitness diet that avoids consumption of foods that are known to cause bloating. If you do this, you’ll notice a marked improvement. For people who struggle with tummy fat that’s not caused by bloating, you’ll want to focus your diet plan on eating foods that are known to promote a slimmer stomach, thanks to their minerals or insulin leveling ability.
Some of these are foods like bananas, green tea, yogurt and avocados. Having a problem with inflammation in the body can cause you to have all sorts of fitness issues including bloating, swelling throughout the body, fatigue and more.
To beat inflammation, choose a healthy diet that’s anti-inflammatory. While a diet that’s anti-inflammatory won’t heal a condition, what it does is it limits your body’s reaction to inflammatory triggers.
The fewer inflammatory foods you eat, the less your body has to deal with the side effects caused by certain foods. This means fewer painful reactions in addition to eating healthy.
Because the anti-inflammatory diet is considered healthy and lower in calories and carbs, you will lose weight and trim your shape. It kills two birds with one stone – pain relief and weight loss.
Save Money Shopping for Plan Foods
Having a food plan can help you discover how you can eat nutritionally balanced meals and still get a summer beach body. Though there are dozens of food plans available for you, when it comes to saving money when shopping for plan foods, the steps you’ll take are the same for each of the different plans.
You might think that you can’t afford to buy the foods on a fitness diet plan, but it’s actually easier and less expensive than you think. Contrary to what some believe, you don’t have to eat only organic foods and you don’t have to buy everything fresh.
You do want to eat lean meats and you do want to have plenty of fruits and vegetables as most plans suggest. But you can buy these in a different section of the store rather than from the fresh meat counter or the produce section.
When it’s time to shop for your plan foods, take a look in the freezer section. You’ll find a big selection of foods that are listed on your plan. There’s a mistaken belief that if a food is frozen, then it’s not as good for you as buying it from the other sections, but that’s simply not true.
If you’ll read the packages, you’ll see that most frozen foods are the best of the pick and aren’t prepared with chemicals. You just get the vegetable or the fruit. But best of all, you spend a whole lot less.
For the cost of two fresh apples, you can get an entire week’s worth of apple slices for your menus. You can choose a bag of frozen green beans that will keep for a month or longer versus fresh ones that keep a week, if that.
Besides the frozen area, don’t forget the canned goods. You might assume that foods in a can aren’t as good for you as fresh foods, but that’s not true either. The majority of canned fruits or vegetables don’t contain anything extra.
All you have to watch out for is to make sure the food isn’t packaged with anything that adds calories such as gravies or syrup. You can make canned healthy foods last longer than fresh foods and they’re just as good for you nutritionally.
You’ll spend less money, the food won’t spoil as quickly and you’ll be able to stick to your fitness plan. When you buy frozen or canned healthy foods, it can be easier to make what you need and freeze the rest so you get the added convenience of having already prepared foods that you simply thaw out and use.
Even if you’re one person, it’s cheaper to buy meat in family size portions. You can divide these up into individual recipe portions and freeze them. When shopping for meat on your fitness diet plan, make sure you keep an eye out for sales. Most stores will put meat on sale after a holiday event.
Should You Go Delivery or Start from Scratch?
The kind of effort you’ll have to put into what you eat will depend on the diet plan that you choose. You can find some of them that will bring the food right to your front door.
But in other plans, you’ll be the one doing all the work.
So how do you know which one is the right plan for you? Look at the pros and cons for both. With a delivery diet service, you don’t have to spend any time shopping for the food.
You don’t have to make it to the grocery store when you’re tired. Your food is just there when you need it. Delivered food is nutritionally sound. All the guesswork is done for you.
Plus, if you need something extra because you have a health issue or you have strict food preferences, those are taken care of for you. You won’t have to spend time in the kitchen after the meal washing dishes or loading the dishwasher.
The food comes in disposable packages. When you use a delivery service, you get a lot of healthy choices. The person preparing the meals makes sure that the foods that you eat are going to offer you tons of different options.
You’ll get fruits and vegetables galore. The calories will be figured for you. No more wondering if you’re dieting right. You’ll know that you are. On the other hand, there are some cons to using a delivery service.
They can be extremely expensive. You won’t always enjoy the foods that you get because while you have choices, these aren’t unlimited. Some of the options might be foods you’ve never heard of and just aren’t what you’d prefer.
Sometimes there can be a lot of repeat foods. If there’s a problem with your order, you might not have the food that you want when you need it. There is a risk of the food spoiling if it’s not delivered to you at the right temperatures.
You sometimes have to arrange to be home when the food is delivered. You can choose to make your diet foods yourself when you’re following some plans. The pros to doing this are that you always get to pick exactly what you want.
You can make sure that the foods are ones you know you like. You can make your diet meals bigger so that you end up having leftovers to take for lunch or to use to create another meal.
It’s much cheaper to buy and prepare your own foods than it is to pay a delivery service.
But the cons are that when you’re tired, it’s easier to skip making a healthy meal at home and stop for fast food or order take out.
When you’re lacking time, you can find yourself just throwing things into the shopping cart so you can get done with the grocery shopping. What you pay for when you use a delivery service is the convenience - and you just have to decide if the cost is worth it to you.
Planning your summer fitness diet is something that requires consideration for your personal preferences, your budget, your available time and most importantly – its ability to help you achieve your goals.
You might need to lose weight or you might already be at or near your goal weight, but want to get started on a plan that will help you tone your body and build muscle, so you’ll want to pick a plan that caters to your needs and isn’t something generalized for the masses.
A common source of joint discomfort is inflammation. In fact, many of the problems associated with joint pain stem from inflammation. This can cause joints to become inflamed, swollen, stiff and even rickety when cushioning in the area gets affected.
Here’s a look at some of the most common issues causing joints to become inflamed and painful.
Arthritis, despite being very common, isn’t well-understood. It’s not a single disease but a name given to group of about 200 problems that affect the joints. The root cause behind all of these problems is inflammation of the joints.
Arthritis can affect people of all ages but is most common in women and older individuals. The common symptoms that you can experience during arthritis are pain, swelling, decreased mobility and stiffness. Symptoms can range from mild and moderate to severe. As arthritis worsens, you may find doing everyday tasks a nuisance. Inability to climb the stairs or bend down are common symptoms of progressed arthritis.
Osteoarthritis is arthritis that occurs when wear and tear of cartilage takes place. Being the most common type of arthritis, this problem is characterized by excessive pain and stiffness. As the cartilage wears away, there’s no cushioning left for the bones. So, when you move, the bones run against each other and this friction causes the feeling of discomfort.
If the problem persists, the condition can get worse and joint strength is lost. The risk factors for this problem are obesity, age and any previous injury. Anyone with a family history of osteoarthritis is also likely to get it at some point in their life.
Arthritis can impact any set of joints, but its effects are felt most in the hips, knees, neck, back or the hands.
Another example is rheumatoid arthritis which is a kind of autoimmune disease. In this condition, inflammation increases in the body which causes joint damage and pain. Risk factors include genetic and environmental reasons.
For example, smoking is a risk factor that can cause rheumatoid arthritis in specific people who have a particular gene. The aim of medication that is given for treating this disease is to increase mobility and reduce stiffness.
Arthritis is diagnosed by a physician by doing blood testing and taking some imaging scans. If the problem gets bad, an orthopedic surgeon performs joint replacement surgery. Arthritis may also affect other parts of the body when it progresses, so other specialists like dentists and ophthalmologists may also be needed.....
Imagine if the skeleton had only one solid bone. That would make it very difficult to move. So instead nature solved this problem by dividing the skeleton into many bones, and creating joints where the bones intersect.
Joints are also known as articulations forming strong connections that join bones, teeth, and cartilage to one another. Now you have the freedom of movement in different ways and directions.
Some joints open and close like a hinge such as your knees and elbows, allowing you to straighten or bend your legs and arms. You sit down, stand up, pick up, and put down stuff using these joints without giving it a second thought.
Others joints are meant for more complicated movements such as your shoulder or hip joint. These allow for forward, backward, sideways, and rotating movements. Just think of everything you can do with these joints and you’ll get an idea of how limited your movement can become if any of these joints suffer damage.
But not all joints are created equal. For instance, while joints like the knees provide stability, others like the wrist, ankles, and hips let you move, glide, skip, or run.
And just as their functions vary, so does their anatomy. Which means that you also need to take care of them in specific ways.
Some joints are purely made of tough collagen fiber while others have cartilage binding bones together. Yet others have something known as synovial fluid in between cartilage pads at the end of articulating bones.
So while you may think that all joints can be maintained using the same methods, you may need to rethink your joint-health strategy. Let’s first take a look at the different types of joints found in the body before discussing how to take care of them...
The Importance of Joint Health
Every time you sprint to catch the bus, score a point against your opposing team, or shoot pool with friends, you’re using your extremely functional musculoskeletal system. This means a combination of bones, joints and muscles get you going where you want to go.
But muscles and bones don’t work alone. Instead there are joints that link these together. While bones support your body’s entire weight, your muscles pull your bones as you move. Joints are the connecting links that put both bones and muscles in motion.
Given the important functions of mobility and movement, it becomes crucial that you take good care of your joints. After all, you put them through so much wear and tear throughout your life.
Joints that aren’t well taken care of become susceptible to injury, inflammation and general dislocation. As age catches up with you, you can feel the effects of overuse weathering away your joints. So keep your joints healthy at every stage of your life so they can keep you moving even in old age.
But before we look at ways to do so, here’s a quick look at the anatomy of a joint so you can better understand what goes into keeping your joints healthy.
For many men and women - and even kids of all ages - energy levels have plummeted in recent years. It’s not always a matter of being out of shape. Sometimes, even a fit person can suffer from a lack of energy for a number of reasons.
While many people simply chalk it up as something they have to deal with, there’s no reason why you should sit back and suffer from fatigue day after day. There are many things you can do that are under your control to boost your energy levels and fight back against fatigue.
Start or Optimize an Existing Exercise Routine
Many people don’t understand how this works, but sometimes, expending energy helps build more for the future. People often give up exercise because they already feel tired, thinking it will help them recover faster.
Not only are they possibly emotionally drained, but they have no physical energy to contribute to an exercise regimen. This is a vicious cycle because the more sedentary you are, the more fatigue you may feel overtime.
To get more energy, you need to implement an exercise regimen that’s meant to support to your body for future activity. You may feel tired immediately afterwards, but as the days progress, you should feel more capable of being active.
So what are the best kinds of exercises to choose in order to boost your energy? There are two main areas that you should focus on - strength training and cardiovascular. Have you ever found yourself extremely winded after trying to climb a flight of stairs?
This is a good example of how exercise can improve your energy levels. You can strength train your legs so that the muscles easily support the movement of walking up a flight of stairs.
The cardio exercise that you engage in will allow your body to climb the flight of stairs without draining you of all of your energy. In conjunction, these two methods of exercise ease the strain it puts on your body to engage in any activity – climbing stairs, carrying in groceries, cleaning house, or any number of everyday, ordinary activities.
There are two ways you can implement a strength training and cardio exercise regimen. The first is to incorporate it into your daily schedule at home. You can either use bodyweight exercises for your strength training or purchase some small tools such as dumbbells that will allow you to work out in the comfort of your own home.
You can also perform cardio exercises at home using a treadmill, an elliptical, or a stationary bike. Or - you can go outside and walk around your neighborhood. If you prefer, you can do both strength training and cardiovascular exercises at a gym.
They have a wide variety of machines that you can use for both strength training and cardio. Don’t be intimidated by a gym setting. There are usually personal trainers available for hire or to simply show you how to use the machines so that you’re familiar with them.
If you do hire a personal trainer, let them know what your exact goals are. It’s not always to lose weight – some people simply want more energy - and a personal trainer can design a program that works best for you.
Learn everything you can about the low and high intensity workouts. In the beginning, as you build your stamina, you may want to start out with low intensity workouts. As your energy builds, you can add bursts of higher intensity training until you can get up for longer periods of time.
Cut Out Bad Habits
When it comes to a lack of energy, sometimes it’s as simple as tweaking your habits to support the lifestyle you want to have. There are many habits that contribute to a feeling of fatigue in your body.
One habit that may not be obvious to you is how you say yes to everyone’s invitations and requests all the time. You may already be suffering from fatigue when someone asks you to do something.
In your head, you know that logically you need to rest so that your body can support you with your own tasks the following day. However, your heart wants to help the person in need, so you say yes and sacrifice your own energy levels.
Many people worry about the backlash they will suffer if they say no to someone. But it’s not hateful to have good time management and protect your health. Help when and where you can, but save some time for your own physical and emotional well-being so that you can recover and are always operating at your best.
Sometimes, you have to let go of certain products in your life that drain energy from your body. For example, you may have to learn how to cut back on your sugar intake. If you suffer from fatigue, you may have been using sugar too much as a crutch to give you temporary energy.
But over time, this can make you more tired because your body is suffering from spikes and crashes in energy levels. Another product that you may have to forego is caffeine. Many people rely on caffeine to get them through the day after a bad night’s sleep or after staying up too late.
This may be a short-term fix, but ultimately, it’s counterproductive to helping your body develop and store energy for what you need. Another thing you may want to try in terms of replacing bad habits is getting yourself on a better nutritional plan.
Your ultimate goal with this step is to stabilize your blood sugar. You want to eat complex carbs that support your energy over the course of the day. You also want to feed your body foods that will nourish it in a way that is healthy, such as consuming a rainbow of colors when it comes to your fruits and vegetables - or eating lean cuts of meat as opposed to fatty kinds.
Clear Internal and External Clutter
There are two kinds of clutter in your life – that which you can see and that which you cannot. The obvious clutter is whatever is surrounding you in your physical environment – your home, your car, and your workspace.
The hidden (internal) clutter is what resides in your mind and heart. Internal clutter is the emotional baggage that you carry with you throughout the day. This stress tends to weigh on you emotionally and by the end of the day, all of your energy stores have been depleted because you’ve been worrying, saddened, or angry about the turmoil.
Physical clutter can also lead to stress, which drains your energy. As you sit among piles of odds and ends or trash, all you can focus on is what needs to be done instead of the present.
If everything was neat and orderly, your mind and schedule would be free to either accomplish the task you want to engage in or relax – something that is equally necessary for a well-balanced life.
Emotional clutter does the same. If you have unresolved issues with yourself or someone else, it will weigh on you all day as something that should be addressed, and has to be addressed, before you can move on with what needs to be done that day.
What you need to battle both of these issues is organization. For the physical clutter, you need to develop a strategy and possibly purchase some tools for organization that can help you clean up the clutter.
There are specific methods and products designed for home, car and office organization. It may seem intimidating initially, but once you get started, you’ll see progress being made and the toll it takes on you will decrease, allowing your energy levels to soar.
Make a schedule that corresponds to the layout of your environment. For example, one day, you may choose to organize your car. Another day, you may choose to organize the bathroom.
Make sure you contemplate a plan to maintain the organization of your environment after the initial sorting is done. Emotional clutter also requires a plan. You may need the help of a counselor or book to assist you in addressing the problems that you have.
Approach it as you would physical clutter - prioritizing whatever is most pressing in your life, and having a strategy to deal with the situation. You don’t want any loose ends left that will drain your energy in the future.
Get a Health Check-Up
Fatigue is often brushed off as something we all have to deal with. But the truth is, it’s not a normal physical or emotional feeling. It may be something we accepts and deal with, but we don’t have to.
If you’ve tried other efforts and they’re not working, you may want to enlist the help of your family physician to see if your energy levels are being depleted due to a health issue.
For example, low iron levels can lead to feelings of low energy. The same thing can happen if your body is low on vitamin D. The fatigue you’re experiencing might be resolved with a simple supplement.
But unless you go to the doctor and have your levels checked, you’ll never know. Sometimes, the low energy levels are not related to a deficiency, but instead are due to an underlying health issue.
For example, thyroid or adrenal issues can cause fatigue in individuals who may not otherwise show any symptoms. Your doctor may be able to prescribe thyroid medication or speak to you about a plan to assist your adrenal system.
Not all doctors are proactive when it comes to the topic of fatigue. Some see it as a viable problem, while others ignore the patients’ concerns. Before you go see a health professional, educate yourself about the issue of fatigue and speak up during your appointment to ask questions and stress the importance of getting a plan in place to address the issue.
Make sure you keep good records for your doctor about things such as your nutrition and sleep habits as well as your stress levels for 2 to 3 weeks before your appointment. This will help your doctor assess the situation and develop an action plan for you.
Never begin taking supplements or medications without having your blood levels checked and getting the approval of your doctor. Don’t assume you have low iron levels simply because you feel tired.
Once you have numbers to go off of, make a plan to retest at a later date so that you can see if what you are doing is working for your body. Keep a journal to check your fatigue levels and see how they compare over time.
Find an Energy Boosting Outlet
Sometimes, fatigue is caused by loneliness or depression. If you have nothing in your life to get excited about, then you may find yourself tiring of the same old routine and discovering it makes you lethargic.
It’s important that you stay engaged with society and don’t shut yourself off from socialization and other activities. Some people like to volunteer for others and take the focus off themselves as an outlet for their stress.
Giving back makes you feel good and boosts your energy because you’re looking forward to helping those in need. You may also want to get a hobby. Sometimes, being passionate about and engaging in a hobby can lift your spirits and mood and provide energy for you.
For example, you may want to start a garden indoors or out. Or, if you’re into the arts, you could start painting or become a photographer or learn how to knit or crochet. You can even take up a musical instrument as an energy boosting outlet.
At first, it may feel sort of forced when you start a new activity – especially when you’ve been feeling very tired lately. But once you get into it, you’ll start finding yourself looking forward to it and your energy levels will rise so that you can participate in the new hobby.
Understand that no matter which method you use to address your low energy, nothing will likely change overnight. Just as your energy became depleted over a period of time, the restoration of those energy stores will have to be built back up gradually.
So be patient with your body as it works to recuperate and provide you with the power it needs to support your way of life. Also keep in mind that you may need to do a combination of solutions or work through them one at a time to see which one(s) work and which don’t.
Not everything will work the same for each person. Some may respond well to a new activity, which others merely need to address bad habits. The key is to keep track of what you’ve tried and how it works and give it enough time to make a difference before you discard it as a possible solution.
Gaining More Energy in Your Life
There is a glaring health problem that’s prevalent in almost every demographic in America and it’s commonly ignored as something men and women simply have to live with.
It’s called fatigue, and it can cripple your way of life and spiral out of control unless you take the reins and do something about it. Even doctors have been known to brush off the signs and symptoms of this condition unless the patient is adamant about getting the help and treatment they deserve.
Has Your Quality of Life Deteriorated Due to Fatigue?
When fatigue strikes, most people just chalk it up to a normal condition they have to endure due to a busy schedule or a less than perfectly fit body. But you don’t have to live with fatigue.
You can do something about it if you are aware that it’s happening and proactive in your response. Your body gives off many signs that your energy stores are becoming depleted.
Some of the symptoms that your energy levels are decreasing can be minimal in terms of how they affect your life, while others can be quite debilitating. One sign that your body needs help with energy restoration is that you begin craving sweets.
Sugar can give you a quick spike in energy levels, so when your body is feeling tired, it instantly craves something that can help it. The problem is, sugar is a temporary fix, and as soon as it wears off, you come crashing down – feeling more lethargic than you did before.
One of the most obvious signs that you’re suffering from fatigue is that you keep craving sleep. It seems as if you never get a nap, and each morning when you wake up, instead of starting your day off full of energy – you start off wishing you could go back to bed.
You may even have to sneak in naps throughout your day whenever possible. But even that may not be enough to make up for the sleep your body feels its missing. Do you become easily tired when doing simple activities?
If you tend to get winded after walking a short period of time, and the fatigue of everyday life is wearing you down, then this is a sign that your fatigue has gotten out of control.
Not only should your body have enough energy to support you throughout your day, but you should have enough to engage in more vigorous activities from time to time. Some people suffer from muscle weakness when their fatigue has spiraled out of control.
If it drains you to carry in the groceries or walk up a single flight of stairs, then your muscles are suffering from fatigue as well. Weight gain is a serious sign of diminished energy.
When people become overly lethargic, the sedentary lifestyle can cause the pounds to pile on. You have to be active and eating proper portions in order to maintain or lose weight.
Unfortunately, weight gain will cause the fatigue to get worse – so it’s a vicious cycle. Conversely, some people experience trouble eating or having no appetite when they’re suffering from fatigue.
They may be too tired to prepare meals or simply too stressed out to focus on food above all of their other problems in life. Some people may not be aware of this, but if your memory has gotten worse, it can also be a sign that fatigue has taken over and impaired this part of your brain function.
It may not be as serious as forgetting your entire life, but you may find it difficult to recall simple things that you should be able to during moments when you’re overly exhausted. Sometimes pain can show up when fatigue is a problem.
Many people who suffer from this condition also experience frequent headaches or even serious migraines. You’ll notice once your fatigue clears up that the headaches disappear or diminish.
If you feel overly nervous or anxious, this can be a sign of fatigue as well. When your energy stores are full, you have the clarity and stamina to handle anything in life. But when you’re tired and stressed, it can all seem overwhelming.
If you’re getting sick a lot, fatigue may be the cause. People who don’t get enough sleep and who suffer from chronic stress often have an impaired immune system. This means you’ll catch more common colds and other ailments than the average person whose energy stores are topped off.
Fatigue doesn’t just show up as a series of physical signs and symptoms. It also takes an emotional toll on your well-being. Some people feel so out of sorts that it’s almost as if they’re a bystander in their own life, watching it all unfold like it’s on a movie screen.
They’re too tired and drained to actively participate, so they simply go through the motions. They’re not mentally or emotionally present and participating in their life. People who are suffering from chronic fatigue often have severe mood swings.
They may go from happy one moment to angry or sad the next. Or, they may simply stay agitated on a continual basis due to the low level of energy they have available to fight everyday stress.
These people generally feel very overwhelmed with life. Even small decisions - such as what they’re going to cook for dinner for their family that night - can cause an overwhelming sense of dread.
When major stress strikes, they’re even less equipped to handle it and may simply shut down. Those with a problem with fatigue, often experience a sense of low self-esteem. Sometimes, this occurs because they don’t have the energy required to put their best selves forward.
Therefore, they are unhappy with what they’re presenting to the world and very critical of themselves. People with low energy stores often have an inability to calm their mind. When stress takes a toll, they can’t quiet it and simply rest and relax.
It plays in a loop inside their head, making them feel more and more drained as every minute ticks by throughout the day. If you have been aware of your fatigue, and possibly even been able to fix this problem in the past, you may start to wonder why your previous efforts are no longer working.
This is a sign that the fatigue has become a more serious problem in your life. It’s no longer as simple as making sure you get a good night’s sleep – it may be a complete lifestyle overhaul that’s required.
Quick fixes that may have worked in the past, but now you’re finding less helpful these days may include things such as an energy drink or a power protein bar. This type of edible energy solution may work for a shorter period of time until it doesn’t work anymore because the root of your fatigue issue hasn’t been addressed.
Cat naps, which may have sustained you in the past and helped you restore your energy levels, may not be effective any longer. In fact, napping may even be sabotaging your ability to fully restore your energy levels in the long run.
For those who suffer from fatigue due to stress, you may have been using deep breathing or relaxation techniques as a way to fight off the feeling of lethargy. And now, you realize it’s not working as effectively for you anymore.
If any of this rings true for you, it’s a sign that you need to dig deeper into the issue of energy and fatigue and pinpoint the problems and solutions that correspond to your life. Everyone is different in terms of what’s causing their energy levels to be depleted as well as which solutions will work best for them.....
Bt Cluaid aHammond-BBC Furure.
The detox diets so common in the first few weeks of the year should be good for our gut bacteria, shouldn’t they?
If you’ve over-indulged of late, then the idea of detox may well appeal – flushing out the Christmas and New Year excesses, and negotiating the start of the year afresh. There are plenty of products that offer help, from detox massages and smoothies to herbal teas and starvation diets. You can find promises of glowing skin, weight loss and a healthier you that can help you shrug off the sluggishness of mid-winter. Rinsing your system of impurities sounds like a good way to start the year, but is there any evidence that it works?
The word detox is used in two very different ways. The first refers to the medical detoxification programmes that help people with a serious alcohol or drug problems to get clean. ??
Read on here https://bbc.in/2MLRKBC
Thousands of pupils will practise mindfulness at school to help them deal with the ‘pressures of the modern world’.
Pilot schemes in 370 primaries and secondaries will test different approaches to improving children’s mental health.
The trial, to run until 2021, will be one of the largest of its kind in the world. It will teach students ‘innovative techniques’ such as mindfulness, relaxation and breathing exercises to ‘help them regulate their emotions’, the Department for Education said. Pupils will also have sessions with mental health experts...;
Read on https://dailym.ai/2RCtrXF
Everyone wants a quick fix when it comes to losing weight, but the truth is that unless you plan for long-term success, you won’t enjoy the benefits of good health and a body that reflects all the work you did to stay slim and fit.
There are diets for everyone, no matter what your health or fitness situation. A person who only needs to lose ten pounds might choose a different type of diet plan than an obese person who needs to lose 50 pounds.
And it’s not just about choosing a diet plan. A well-thought-out lifestyle plan will get you farther in realizing your full weight loss and health potential. Losing weight fast isn’t a good option either.
It may feel good for a little while to starve yourself and the final results is several pounds down on the scales, but your body will soon begin to focus on getting its energy from muscle. The weight will not only pile back on, but you’ll have more of it.
Tips and Hacks for Long-Term Weight Loss Success is a guide to see you through choosing a plan, implementing the plan and a way to stay successful on a long-term basis.
Don’t Be Skinny – Be Healthy
Losing weight to become skinny isn’t the best way to promote or maintain your health because you might inadvertently miss out on some vitamins and nutrients you need. When you concentrate on developing a healthy lifestyle, you’ll begin to feel better and weight loss is bound to follow.
Eating healthy involves sticking to a diet plan that’s going to make you look forward to meals and have a variety of tastes, colors and textures so you never get bored. For example, if you know your calorie downfall is sweets, be sure you have substitutes that fulfill that craving – or be able to sneak a sweet in once in a while without upending your plan.
Sometimes just the thought of losing weight seems an impossible task. And, if you’ve tried numerous diets in the past, you faced repeated disappoints when they don’t work – at least for the long-term.
The reason is that most diets are unrealistic for your lifestyle. Diet experts agree that the reason most diets don’t work is because the diet and goals are unrealistic. You may lose weight in the beginning of the diet, but most people aren’t able to live on a restrictive diet for very long periods of time....
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