Author Archives: bhealth
Author Archives: bhealth
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....
Why is your gut one of the biggest reasons a person is unable to lose fat?
Well as you may have heard before…
Your gut is filled with an entire world of tiny microbes…
These microscopic helpers allow you to digest and absorb the food you eat…
They are absolutely critical to your health…
Every piece of food you eat, every salad, every piece of fruit and every cheeseburger… it all goes through these microbes first…
They are an essential part of your digestive system…
They help break food down and help turn food into nutrients that your body can use…
Now there are “good” microbes that help you and improve your health…
And there are also “bad” microbes that can cause a lot of problems if they get out of control…
These “bad” microbes can specifically cause problems when it comes to weight gain…
And there are three secret reasons they can KEEP you fat…
Secret Reason #1 …
First, these “bad” microbes can increase the amount of calories that your body absorbs in when you eat food…
And they convert more of those calories into fat… or things your body stores as fat…
Now the second way in that these “bad” microbes can keep you fat… Is that they can make you hungrier and increase your cravings… Especially cravings for unhealthy junk food like sugar, pizza, sodas, and other processed, refined carb foods…
These “bad” microbes make you hungry by sending a signal directly to your brain in the form of a chemical called propionic acid, which stimulates severe cravings…..
And can make you feel hungry almost ALL THE TIME!
And when you’re this hungry it can be nearly impossible to eat healthy or follow a diet…
Because even someone with the strongest willpower can quickly cave once these powerful cravings start…
Can Stress Cause Digestive Issues?
Stress doesn’t play hit and miss with your body, picking and chooses certain areas to affect while leaving other parts of it alone. Instead, stress launches a full body attack and impacts you from head to toe.
It can even cause digestive issues that can mildly or significantly impact your ability to live normally. When it comes to stress, you have to first understand that your gastrointestinal function doesn’t operate as a standalone system.
Your digestive system works in tandem with your brain and nervous system. When something goes wrong with either of those, the fallout is passed down to your digestive system.
That’s because your gastrointestinal system passes and receives signals. Stress disrupts or scrambles these signals. When you’re under stress, the systems can’t work smoothly and it causes a break down in communication.
You can get scrambled signals for things like differentiating how your body handles the digestive order. The process that works to handle the food can shortchange the amount of enzymes used or it can release too many enzymes.
You can experience spasms - not only in your esophagus, but in your stomach as well. The production of acid within your stomach can be affected by stress. Your food won’t be broken down the way it should and your body won’t be able to absorb the nutrition like it normally does when you’re not stressed.
Stress can cause stomach pain and nausea. It can cause your bowels to slow down so you develop constipation or it can cause them to speed up so that you end up with diarrhea.
You can develop inflammation within your digestive system. This can lead to cramps, weight loss, and fever. You may develop painful bloating. When your digestive system is affected by stress, it can cause you to have heartburn and it can lead to the development of serious gastrointestinal conditions.
You can develop ulcers due to the stress your body is feeling. Though it’s true that ulcers are directly linked to a specific bacteria, it’s the upset in the normal function of the digestive system under stress that allows this bacteria to flourish to the point of causing an ulcer.
If you have a condition such as IBS, stress can worsen that. Stress is known to cause flare ups of certain diseases such as IBS, ulcerative colitis and Crohn’s disease. The reason that stress can impact your digestive system so heavily is because hormones are released when the body experiences stress.
These hormones flood your entire gastrointestinal system and throw it out of balance.
The stress that you’re under can keep your system out of balance until you take steps to alleviate it.
Stress Can Cause Obesity to Spiral Out of Control
If you’re struggling with obesity, being under stress can cause you to continue to gain. It can reach the point where the weight gain gets out of control. Stress is one of the key factors in packing on the pounds.
Part of the reason why you gain more weight if you’re under stress has to do with your hormones. When you’re stressed, your body releases cortisol. This stress hormone is helpful when you’re in a dangerous situation because it’s your flight or fight response.
But when you’re not in danger, your body is just flooded with cortisol and that cortisol prods you to want to eat. Not only does it make you to want to eat, but you find yourself pulled toward foods that are known to cause weight gain and health problems - foods like chips, cookies, cakes and fast foods are what you want.
There’s a reason the cortisol boost makes you want foods like that. It’s because when your body thinks there’s danger, it wants food in response to the hormonal outburst. Your body’s appetite increases, your digestion and metabolism slow down and your cravings feel like they went through the roof.
Because your metabolism slows down during stress, your body doesn’t handle calories or weight the same way it does when you’re not under stress. Along with the slower metabolism, stress causes changes in the way your body processes glucose.
You’ll find that your blood sugar can become elevated and stay elevated when you’re stressed. This leads to a desire to eat more, which then causes your glucose levels to rise sharply and quickly if you eat the sugary junk foods that are known to cause spikes.
Then those spikes fall, leaving you feeling jittery, and craving more sugary foods. When you’re stressed, you’ll eat greater portion sizes because you’re not so much feeding the hunger as you are trying to silence the emotions that go along with the stress.
Emotional eating has longed been linked with stress and people eat to feed emotions such as anger, sadness, depression, and anxiety. Overeating is also linked to the higher production of cortisol in your body that stress produces.
So what happens is stress triggers the changes throughout your body that lead to more hunger and combined with the slower metabolism, greater weight gain. This reaction that occurs isn’t something that can be fixed simply by dieting.
Because while the weight gain is the effect, it’s not the cause. The cause is the stress - and until you address the stress and deal with that, you’ll always have an uphill battle regarding weight gain.
Once you take care of the stress, you’ll find that it’s easier to stop the weight gain and lose the extra pounds because your body’s cortisol hormones will return to normal levels and your metabolism will pick back up.
Stress Can Worsen Diabetes Symptoms
Diabetes is a condition that requires consistent control in order to minimize the effects the disease has on your health. When you have good glucose control, you can have a similar life expectancy of someone who doesn’t have the condition.
But when stress is in the picture, it can impact your day to day health as well as your long term health. When you’re under stress, your body immediately kicks into gear and raises your hormone levels in an attempt to fight back against whatever the stress is.
The rise in hormone levels introduces a flood of cortisol. In people with a normal metabolic reaction to stress, the blood sugar then returns to normal. Those who have diabetes don’t have the same results.
When someone who has diabetes experiences stress, the body isn’t able to process the glucose released by the hormone reaction. As a result of that, the glucose isn’t absorbed or used.
Instead, it remains in the blood and you’ll notice that when you check your glucose level. If you’re subject to a constant barrage of stress and the body’s hormone reaction to stress, it causes long term elevated stress levels.
This leads to ineffectual glucose management, which in turn causes your diabetes and the related symptoms to spiral out of control. You can have stress that’s physical or emotional, but your body doesn’t differentiate between the types of stress.
It simply reacts to the stress itself. You can have headaches, fatigue, stomach pain, shoulder pain and mood swings as a result of stress. Because a diabetic can’t get their glucose back into balance the way that someone without diabetes naturally can, your health is put at risk.
Uncontrolled glucose levels can lead to nerve damage, skin infection or rashes, dental problems, kidney damage, heart attacks, blindness and loss of limbs. When the stress is being controlled and the glucose levels are within range, someone who has diabetes doesn’t face those issues.
But when the stress isn’t under control, then your diabetes won’t be either. The longer it goes uncontrolled, the more damage you’ll experience to your body. For someone who has diabetes, stress raises your blood pressure.
Many people with diabetes have borderline hypertension or have already been diagnosed with high blood pressure. Because the stress raises the blood pressure, that can cause more problems for your heart.
Stress is bad for anyone - but it’s twice as bad for someone with diabetes. In order to be able to regulate your glucose, you must find a way to eliminate the stress. If you’re in a stressful situation or you have chronic stress, learning how you can eliminate stress or remain calm can help prevent your glucose from constantly being high.
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