7 Chronic Stress Signs That You Are Hiding and Dealing With It.

What is Chronic Stress?

Chronic stress is the response to emotional pressure suffered for a prolonged period of time in which an individual perceives he or she has little or no control. It involves an endocrine system response in which corticosteroids are released. While the immediate effects of stress hormones are beneficial in a particular short-term situation, long-term exposure to stress creates a high level of these hormones. This may lead to high blood pressure (and subsequently heart disease), damage to muscle tissue, inhibition of growth, suppression of the immune system,[1] and damage to mental health.

Symptoms of Chronic Stress
When you get beyond a certain point (and that point differs for each person), your body starts giving you signs that it is reaching the limit of what it can take. Once you cross that threshold, you begin to compromise your mental and physical health. Here are some common symptoms of chronic stress:

Inability to concentrate
Poor judgment
Moodiness
Irritability or short temper
Feeling overwhelmed
Constant worrying
Chest pain, rapid heartbeat
Frequent sickness
Inability to relax
Procrastination or neglecting responsibilities
Using alcohol, cigarettes, or drugs to relax
Depression or general unhappiness

7 SIGNS SOMEONE IS DEALING WITH CHRONIC STRESS (AND DOESN’T REALIZE IT)
1. PAIN AND TENSION
The first thing that happens to our body when exposed to stress is that our muscles tense up. The reason for this is that the body is bracing itself for a shock of some sort. When this automatic response remains “switched on,” over time it can lead to headaches, migraines, and other musculoskeletal problems.

2. DIGESTIVE PROBLEMS

Our gastrointestinal (GI) tract, or gut, is super-sensitive to any changes in the body. We’ve all experienced that knot in the stomach when anxious or stressed, and in many ways chronic stress is the same. However long-term exposure to stress can lead to symptoms that resemble irritable bowel syndrome, such as constipation, diarrhea, nausea, and stomach cramps.

3. REPRODUCTIVE ISSUES
Chronic stress has the effect of suppressing sex drive. Women may experience irregular and painful periods, while men may produce an abnormally low amount of sperm. It may be more challenging to conceive during periods of chronic stress.

4. ELEVATED HEART RATE AND BLOOD PRESSURE


The fight-or-flight response is a “shock” to the system. When experiencing the stress response, our heart will pump more blood faster. This results in an elevated heart rate (HR) and blood pressure (BP).

5. INSOMNIA
For sleep to take place, our body and mind must be in a state of relative relaxation. Someone who is chronically stressed may find it much more difficult to fall asleep and stay asleep; additionally, they may notice that sleep doesn’t have a revitalizing effect on their mind and body.

6. MENTAL AND EMOTIONAL PROBLEMS
As mentioned during the introduction, the human body – and the brain – is not equipped to deal with prolonged bouts of stress. The brain requires periods of downtime to replenish its energy reserves, something that constant stress makes hard. As our hormones are thrown through a loop during stressful times, it’s typical to experience mood swings such as emotional outbursts.

7. FATIGUE

This last sign is kind of a no-brainer. The chronically stressed are exposed to considerably more worry than the rest of us. Fatigue during periods of stress is not a weakness or shortcoming, but a natural response to an underlying problem.

HELP FOR CHRONIC STRESS
Listen, we are all stressed out from time to time. Regardless of the degree and frequency to which stress affects you, learning how to manage and prevent chronic stress effectively is a wise idea. On this note, here are a few approaches:

Exercise: Physical activity can boost your mood and vastly improve your physical health. When it comes to stress-busting, nothing else that you can do comes close to a good sweat session.
Talk to someone: A good conversation can boost “feel-good” chemicals of the brain and relieve pent-up stress. On a related note, don’t pay attention to the “keep it all inside” garbage advice. Talk to someone trustworthy and empathetic.
Use your senses: Mindfully engaging one or more of your five senses – touch, sight, sound, smell, or taste – can quickly relieve stress. How you go about this is up to you. Ideas: light a scented candle, pet an animal, or eat a snack.
Relaxation techniques: Just as there’s an embedded stress response, there is an inherent relaxation response. This is described as a state of deep relaxation and restfulness brought about through activities such as deep breathing, meditation, and yoga.

10 Common Habits That Prevent Cancer.

Cancers start when some cells in the body become abnormal, multiply out of control, and take over from normal cells in the area.

These cells don’t behave the same way as normal cells: they can grow and divide faster, or live for longer.

As time passes, more and more abnormal cells are made and they start to outnumber normal cells in the area. They multiply out of control and form a cancer.

How Caner Arise?

Cancer is caused by certain changes to genes, the basic physical units of inheritance. Genes are arranged in long strands of tightly packed DNA called chromosomes.
Credit: Terese Winslow
Cancer is a genetic disease—that is, it is caused by changes to genes that control the way our cells function, especially how they grow and divide.

Genetic changes that cause cancer can be inherited from our parents. They can also arise during a person’s lifetime as a result of errors that occur as cells divide or because of damage to DNA caused by certain environmental exposures. Cancer-causing environmental exposures include substances, such as the chemicals in tobacco smoke, and radiation, such as ultraviolet rays from the sun. (Our Cancer Causes and Prevention section has more information.)

Each person’s cancer has a unique combination of genetic changes. As the cancer continues to grow, additional changes will occur. Even within the same tumor, different cells may have different genetic changes.

In general, cancer cells have more genetic changes, such as mutations in DNA, than normal cells. Some of these changes may have nothing to do with the cancer; they may be the result of the cancer, rather than its cause.

Here Are 10 Common Habits That Prevent Cancer.

1. IMPROVE YOUR DIET


A majority of cancers are caused by a bad diet and unhealthy eating habits. Start by cutting our red meat, one of the main culprits in causing malignant growths. Instead, try some of the vegetables that have been proven to detox your body, such as cabbage, cauliflower, broccoli, etc. Another great thing to add to your meals is garlic; it contains a lot of great ingredients that increases your body’s anti-cancer defenses. So, if you were considering munching on some garlic bread tonight, or worried you’re adding too much garlic to your pasta, don’t – it’s good for you!

2. START DRINKING GREEN TEA
It might not be your favorite kind of tea, but there are a lot of health benefits to green tea that most of us never even suspected. Green tea is a natural antioxidant, and it reduces the risk of lung, breast, ovarian, and prostate cancer. This is only new to Western knowledge – the healing power of green tea has long been used in a lot of Asian countries, where rates of cancer are significantly lower. The hot drink also contains EGCG, which is considered a very powerful weapon to help prevent cancer.

3. STOP TANNING
We don’t mean avoid the sun altogether, as a bit of Vitamin D can never be bad for you. However, excessive tanning or (even worse) going to the tanning beds on a regular basis can increase your risk of skin cancer. Some might think that spray tans are a lesser evil. On the contrary, they contain some very harmful chemicals that can also lead to various conditions if ingested through the nose or mouth by accident. Make sure you always wear appropriate protection against the sun and use the right sunscreen for you.

4. USE PROTECTION WHEN HAVING SEX
Condoms don’t only protect you from pregnancy and STDs, but they can also help prevent cancer (some types of it). One of the most common cancers in women these days is cervical cancer, which is caused by the human papillomavirus, more commonly known as HPV. An HPV vaccine was introduced in 2006, however vaccination rates among girls are still quite low. If you practice safe sex, especially if you change your partners frequently, make sure you’re always protected.

5. EXERCISE REGULARLY

No matter how much you work, or how much you’re telling yourself you have no time, always try to make some time for your exercise. Whether it’s jogging, hitting the gym, biking or even walking the dog a bit longer, every little bit helps. Scientific research has discovered that regular exercise can decrease the risk of cancer by over 30%.

6. CHOOSE FISH
We already talked about the importance of a good diet, however you might be wondering how to replace the red meat you crave so much. The answer is simple: fish. A good fresh salmon fillet, or another kind of fish, cooked from scratch and not from a tin, will do wonders for your health. Fish is rich in nutrients, and it’s a great replacement for red meat in your diet.

7. POSITIVE THINKING
Scientists have confirmed the link between stress and cancer. Stress makes your whole body’s defenses drop and it makes you a lot more susceptible to all sorts of illnesses, including cancer. The best way to battle it is to practice mindfulness and take control of situations that normally stress you out. If you’re worried about a deadline, focus on how you’re going to get the best of it rather than on your thoughts about how you’ll fail it. Give yourself positive reinforcement and slowly eliminate stress from your life.

8. DRINK BEER AND WINE IN MODERATION
It might sound counter-intuitive, but moderate amounts of wine and beer can protect you from a bacterium called H. pylori, which is one of the leading causes of stomach cancer. However, you shouldn’t overdo it either. Consuming too much alcohol can just as easily increase your risk of cancer. It’s always best to speak to your doctor for any advice if you feel like you’re high-risk.

9. REDUCE YOUR SUGAR INTAKE
We’ve heard a lot about why sugary drinks are bad as they are one of the leading causes of diabetes and obesity in the US. However, they can also be a cause for endometrial cancer. The bad thing about sugary drinks is that they’re highly addictive and it’s hard to ignore them, because even “zero” sugar products still have an artificial sweetener in them. Read the ingredients of all products you buy to make sure you aren’t consuming too much sugar.

10. GET TESTED


The best preventative measures against all cancers are to know your body well and to get tested often. If you know there’s a danger because of your family history, don’t skip your mammogram or your cervical smear. You never know when a test will come back positive and 20 minutes of inconvenience may mean that your life will be saved. The earlier cancer symptoms are caught, the more treatable they are – so don’t miss your tests.

How To Treat 7 Common Symptoms of OCD (Obsessive Compulsive Disorder).

What is OCD?

Obsessive-compulsive disorder (OCD) is an anxiety disorder in which time people have recurring, unwanted thoughts, ideas or sensations (obsessions) that make them feel driven to do something repetitively (compulsions). The repetitive behaviors, such as hand washing, checking on things or cleaning, can significantly interfere with a person’s daily activities and social interactions.

Types of OCD.

  • Contamination.
  • Ruminations.
  • Intrusive Thoughts.
  • Checking.
  • Hoarding.

Obsessive-compulsive disorder, otherwise known as OCD, affects approximately one in every 40 adults in the United States. According to the World Health Organization, this disease is a leading cause of illness-related disability globally.

Obsessive compulsive disorder OCD symptoms are characterized by a set of obsessions which relate to subsequent compulsions. However, some people may only experience one or the other. Although many sufferers may not realize it, these obsessions and compulsions can interfere significantly with their life. This article aims to explore some of the most common obsessive compulsive disorder(OCD) symptoms and what experts in the field say are the best ways of approaching them.

Here are 7 Common Symptoms of OCD and how to treat with them.

1. OBSESSIONS
An OCD obsession is an unwanted thought that occurs persistently and repeatedly. These thoughts are intrusive to the sufferer, causing them anxiety and stress. Obsessions usually stem from a person’s fears, needs, aggression, or unwanted thoughts.

According to Dr. Debra Kissen, the clinical director of the Light on Anxiety Treatment Center of Chicago, the first step in treating the obsession is to acknowledge the fears that are causing the obsession. ERP therapy, or exposure and response prevention therapy, is the best way of treating obsessions. This therapy requires the sufferer to slowly increase their exposure to their fear. Getting support to treat obsessions is also important, as voicing obsessive thoughts out loud can lessen the power of the thought.

2. COMPULSIONS
Compulsions generally stem from an obsession, wherein the obsession triggers the compulsion. A compulsion is a repetitive behavior that the OCD sufferer feels strong urges to perform, with the belief that doing so will reduce or prevent their anxiety or fears of something bad happening.

Compulsions often take the form of rules or rituals that are triggered by obsessive thoughts. Experts in the field of OCD say that preventing compulsions requires individuals to resist performing them. Cognitive behavioral therapy is the best treatment for OCD. ERP therapy is also generally is successful at helping people resist their compulsions. These therapies enable the individual to gradually build a tolerance to these thoughts and urges.

3. OBSESSIVE WASHING AND CLEANING
Obsessive washing and cleaning is a very common among Obsessive compulsive disorder OCD symptoms. This can take the form of obsessively cleaning their home, or washing their hands until their skin becomes raw.

Among the best ways to treat this symptom is for individuals to relax before they engage in the compulsion. As the compulsion typically stems from a desire to reduce anxiety. Therefore, taking a moment to relax before engaging in the compulsion can significantly induce its impact. Additionally, the sufferer may examine their wider set of anxieties to target them at the core. This helps to eliminate the need for the compulsion. Doing so should be done step-by-step, as people who suffer from OCD may experience similar symptoms of withdrawal as individuals who are withdrawing from a substance addiction.

4. CHECKING
Repetitive checking is also quite common among obsessive compulsive disorder OCD symptoms. This may include repetitively and obsessively checking doors and electronic devices to make sure they’re locked or turned off. According to Paul R. Munford Ph.D., of the Cognitive Behavior Therapy Center for OCD and Anxiety, ERPA, or exposure ritual prevention and awareness therapy, is the best way to approach this symptom.

Dr. Munford says the sufferer should practice their exposure to the trigger both in real and/or imaginary circumstances, and then practice refraining from engaging in those compulsions. Lastly, the sufferer should practice acceptance of their thoughts and feelings, and be understanding the relationship between them.

5. COUNTING
This symptom often manifests itself by suffers feeling an urge to repetitively count to a certain number or in a certain pattern. According to Mark Dombeck Ph.D., this is a very common obsession among OCD sufferers due to its ability to effectively reduce their anxiety. These types obsessive compulsive disorder(OCD) symptoms can be rather complex, and therefore Dr. Dombeck recommends that people experiencing these symptoms seek the help of a professional psychiatrist. Treatment may involve medication and behavioral and cognitive-behavioral psychotherapy.

6. ROUTINES AND RITUALS
A routine or ritual may manifest itself symptomatically. For example in OCD suffered me repetitively repeat a phrase, prayer, or word. According to AnxietyBC, there are several key ways in which rituals and routines can be interrupted.

First, the sufferer can opt to change the ritual, which shows the OCD that the sufferer is the one who is in charge. This may involve changing how the ritual is done rather than avoiding it altogether. Another way is to shorten the ritual or working to delay the ritual. For example, the individual may choose to engage in the ritual, but opt to do it later rather than immediately, as the OCD demands. Lastly, performing the ritual at a slower rate may also help to build tolerance, as OCD sufferers typically feel rushed to perform these rituals.

7. REASSURANCE
According to the OCD center of Los Angeles, OCD compulsive strategies are typically implemented by sufferers in order to feel reassurance and certainty that their fear or obsession will not manifest itself. However, seeking this reassurance can worsen OCD symptoms as they reinforce compulsive behaviors. This can create an endless cycle for the OCD sufferer. In a sense, reassurance creates an addictive cycle for the individual.

The OCD Center of Los Angeles suggests that the best approach to treating this symptom is to acknowledge that this cycle is taking place and to work to stop it immediately once it is noticed. Cognitive behavioral therapy techniques, including mindfulness and acceptance, can help individuals learn how to cope with their uncomfortable thoughts and feelings without obsessively and compulsively responding to them.

FINAL THOUGHTS

The onset of OCD can happen at any time although often starts in a person’s teens or young adults years, and OCD symptoms can become more severe over time. Therefore treatment of this condition is imperative, as this condition can become disabling. A person who is experiencing obsessive thoughts and compulsions that are interfering with or negatively impacting the quality of their life should seek the help of a mental health professional.

If you are undergoing treatment for OCD currently, take caution not to change your treatment or alter your doctors plan without first consulting your healthcare professional.

Six Different Ways To Prevent Back Pain That Usually People Ignore.

Back pain can affect people of any age, for different reasons. Lower back pain may be linked to the bony lumbar spine, discs between the vertebrae, ligaments around the spine and discs, spinal cord and nerves, lower back muscles, abdominal and pelvic internal organs, and the skin around the lumbar area.

Back pain can be the result of trauma, such as a fall or a car accident. But most often back pain is the result of an everyday activity done incorrectly — activities as common as twisting to reach or lift an object, sitting at a computer in the same position for hours, bending over to vacuum, and carrying shopping bags. The good news is that back pain prevention isn’t all that difficult, often requiring just a few adjustments that will soon become second nature.
Sometimes, back pain can be straightforward to figure out. If you were moving boxes and you feel a sudden ache in your back, it’s not hard to assume you’ve clicked a muscle or overworked yourself. You can expect it to be better in a few days. But when back pain turns chronic, you really need to think about some of your daily habits – and what might be causing your pain.

Back pain can be debilitating and scary. Many people think it’s a sign of something much more serious, like arthritis. It doesn’t necessarily have to be something frightening. However, there are habits you can change in your day-to-day life that will make coping with your back pain much easier. Try to eliminate those these unhealthy practices from your routine and you’ll see the change in your back pain almost straightaway.

Here are 6 different ways to prevent back pain that usually people Ignore. 

1. Stop wearing clothes that are way too tight for you.

Possibly brought on by the renaissance of skinny jeans, many people wear trousers way too tight for them. Whether it’s from a need to feel thinner, or for fashion, one thing is indisputable: it’s bad for your back. When an outfit’s too tight, it constricts your body and adds strain not just to your back but also to your neck, shoulders and joints. Apart from skinny jeans, the other main culprit in this are pencil skirts. People seem to think that tight clothes look more formal. In fact, they can be really bad for you. A good rule of thumb is trying to slip a finger between your waist and the waistband of the trousers or the skirt. If you can, the fit is good for you. Also, make sure you buy clothes made with stretchy, breathable materials.

2. Stop Smoking.

With the increased awareness of public health and smoking, you’d probably find it surprising that so many people still choose to reach for a cigarette. Apart from all the other unpleasant problems that smoking brings about – like the increased risk of lung cancer, impotence, and infertility – smokers are also more likely than non-smokers to get back pain. Because smoking slows down circulation, this damages sensitive tissues in the body, such as the joints and the tissues in the lower back. It also decreases the flow of essential nutrients to your muscles.

3. Take a walk every now and again.

Inactivity is one of the biggest causes of back pain that everyone seems to ignore. With a multitude of desk jobs now prevalent, we barely realize we’re spending eight to ten hours of our day in the same position. Sitting, looking at a computer. Always try and get up and do some stretches when you have long days at work. The glutes, hamstrings and Achilles muscles are the most important ones, as they give you the support you need. Without them, you’ll definitely feel the strain on your back. Make sure you adopt the correct posture when you’re sitting as well. Don’t slouch. Keep your back straight. It’s those everyday things that make all the difference.

4. Try to reduce stress in your life. 

We often underestimate the physical consequences of stress in our lives. Stress can cause physical pain we’re not aware of, because it tenses our muscles and it leads to different spasms and aches. Whenever you can, try to practice positive thinking, as that makes your body relax and slow down. Relaxation techniques such as meditation, mindfulness, and deep breathing also work towards relaxing your muscles. You might not think that your mental health is causing your back pain, but you can be very wrong. Stress is detrimental to muscles. The more you work towards reducing it, the better your quality of life will be.

5. Stop wearing too high heels.

As women, we feel the constant pressure to look perfect and model-ready for everyone. However, high heels are very detrimental to a woman’s posture, and joint and muscle health. Scientists have proven that overly high heels throw off your center of gravity, making it more difficult to keep a good balance. To walk in high heels, you often have to lean forward, which puts a lot of pressure on your feet and calf muscles. This in turn strains the muscles in your back. A lot of chronic hip and back pain in women is caused by wearing heels – and it’s perfectly avoidable. If your job requires you to wear very high heels, invest in comfortable shoes for the commute and change once you get to the office. That single change can make a difference!

6. Sleep sideways.

You don’t want to sleep flat on your back. The best position for sleeping is on your side. If you must sleep on your stomach, put a pillow under your lower abdomen to help take stress off your back. Having a supportive mattress and pillow for your head are vital as well. “Getting enough, restful sleep is always an important part of maintaining good health,” Lustig says. Also, if you exercise during the day, you sleep better at night.

How To Weight Lose Fast Naturally With These 12 Things.

Naturally losing weight is a healthy and safe method of weight loss. It generally involves making small tweaks to your diet, exercise routine and lifestyle. In addition, when you’re making small lifestyle changes (typical in natural weight loss), you’re more likely to continue these habits long-term. A combination of these factors can help you lose weight naturally and in safe and healthy manner.

WOULD YOU LIKE TO LOSE WEIGHT FAST AND KEEP IT OF?

Mother Nature has many remedies that have helped people lose weight naturally for generations. Many of these home remedies are common ingredients you keep in the pantry. Discover how to lose weight fast naturally with these twelve home remedies:

1. HONEY AND APPLE CIDER VINEGAR

Naturalists have long known the benefits of taking honey and apple cider vinegar daily to lose weight fast. Purchase organic, unfiltered apple cider vinegar that has the “mother”. Mix two teaspoons of it with two teaspoons of raw, organic honey in a glass of warm water, and drink it every morning. This mixture may reduce fat cells and lower bad cholesterol levels.

2. GREEN TEA

You have probably read about the many health benefits of drinking green tea, such as calming the nerves. Did you know that green tea is also an excellent home remedy to lose weight naturally? The essential ingredients in green tea can boost your metabolism, which burns off fat. The caffeine may also give you a little pep of energy during the day.

3. CAYENNE PEPPER

If you are researching ways on how to lose weight fast naturally, consider cayenne pepper. Not only does this potent spice kick up the heat in your cooking, but it may help you lose weight fast. Capsaicin, its active ingredient, may build up your metabolism, decrease your appetite, and curb cravings. Use a teaspoon of it to make a hot tea or sprinkle it on your food.

4. LEMON JUICE

Lemon juice is the quintessential home remedy with many benefits. People who are learning how to lose weight fast naturally have found that lemon juice can help. The natural chemicals in lemon juice may detox your body and reduce fat cells. Try adding the juice of one lemon to a glass of water, and drinking it first thing in the morning.

5. CRUNCH ON AN APPLE

An apple a day may keep the doctor away and may help you lose weight naturally. First, they are filled with dietary fiber, which can give you a feeling of satiety. Apples may help stabilize your blood sugar level and keep you from reaching for snacks. Eat a daily apple with the peeling for maximum benefits.

6. A BIT OF DARK CHOCOLATE

As you modify your lifestyle and find how to lose weight fast naturally, you probably put chocolate on the naughty list. Surprise, because a little dark chocolate may benefit your weight loss efforts. An ounce of chocolate three days a week might inhibit insulin resistance, and make you eat less. Be sure it is at least 70% cocoa chocolate.

7. TRY SOME FLAX SEED

For centuries, various cultures have consumed flaxseed to assist with their digestion. The fiber in flaxseed can may you fill fuller quicker, and it has heart-healthy fats and protein. These ingredients may help you lose weight quickly. Sprinkle flaxseed in your morning yogurt, or blend some up with a smoothie.

8. EAT SLOWER AT MEALTIMES

When deciding on how to lose weight fast naturally, you may learn ways of changing your eating habits. Can you remember the last time you put the fork or spoon down on the table, and savored each bite of your meal? When you eat slower, your stomach can be satisfied with less food, and you may lose weight. Make it a point to lay your silver wear down after each bite and enjoy the moment.

9. DRINK MORE WATER

Many people gulp down sugar-free sodas and think they are helping their waistline. Instead, these drinks may cause you to gain weight. When you drink water, it flushes your digestive and urinary tract. If you enjoy a glass of water before a meal, you may eat less, and lose weight.

10. SLEEP ON IT

If you do not get enough sleep, your whole body can be affected, and it may resist losing weight. Try getting at least 6 to 8 hours of sleep a night. It can reset your body’s natural rhythm and will let your food digest more efficiently.

11. SWITCH TO COCONUT OIL

Although coconut oil is a saturated fat, your body digests it differently than other fats in the same category. Its molecules are sent to the liver, where it is converted into energy. The extra boost of energy can burn more fat and help you to lose weight quickly. Of course, coconut oil is still a fat that should be consumed in moderation.

12. HAVE A STICK OF GUM

Do you experience a case of the munchies throughout your day? Instead of reaching for the bag of chips, pop a stick of sugar-free gum in your mouth. The act of chewing and the sweetness of the gum might satisfy your urge to munch. You may consume less empty calories and lose weight.

5 Different Ways To Loss Weight Without Gaining It Back.

What is Weight loss?

Weight loss is a decrease in body weight resulting from either voluntary (diet, exercise) or involuntary (illness) circumstances. Most instances of weight loss arise due to the loss of body fat, but in cases of extreme or severe weight loss, protein and other substances in the body can also be depleted.

Most of us of who are trying to lose weight often find that the toughest part isn’t actually losing the weight in the first place – it’s keeping the weight off! Many people who are trying to diet often lose and gain weight in cycles, having difficulty keeping the weight that they originally lost off.

Most of us of who are trying to lose weight often find that the toughest part isn’t actually losing the weight in the first place – it’s keeping the weight off! Many people who are trying to diet often lose and gain weight in cycles, having difficulty keeping the weight that they originally lost off.

According to a recent study by a group of scientists, “Combatting overweight or obesity can lead to large fluctuations in an individual’s body weight, often referred to as weight cycling or ‘yo-yo’ dieting. Current evidence regarding the potentially damaging effects of these changes is conflicting.”

Losing weight is a fairly straightforward idea: calories in, versus calories out! You just have to make sure you’re eating good food and keeping your body moving. But what is the trick to not gaining that weight back once it’s all gone? Some of the best ways to lose the weight you’re looking to lose and to not gain it back may actually surprise you.

HERE ARE 5 WAYS TO MAKE WEIGHT LOSS STICK

1. KEEP YOURSELF ACCOUNTABLE

Doing things that are difficult, like controlling our eating habits and maintaining an exercise routine, are always easier when we can be held accountable for our actions. Teaming up with a friend or family member as your weight-loss buddy can offer both support and accountability.

Your brain “knows the body’s fat cells are decreasing and it wants to get them back, even after you’ve reached your goal weight. Your brain is constantly telling you ‘eat, eat, eat.’ It will also deny that you are regaining weight, even if your clothes are getting tight. You need reliable ways to counteract these messages,” says Ken Fujioka, MD, director of the Center for Weight Management and of nutrition and metabolic research.

If you’re going to report to someone every week or so about your progress, you’re way more likely to keep yourself on track. If you don’t have a friend close by who wants to lose weight, try finding online communities where you can post your updates and keep each other accountable.

2. KEEP YOUR BODY MOVING

Once you lose the weight, it may feel tempting to just let yourself relax. Maybe you skip a gym day or two, and before you know it you’re not really working out the same way you used to. Keeping up your routine is key to losing weight, as well as keeping the weight off.

To maintain a weight loss, I recommend people exercise at least 30 minutes a day on most days of the week and do strength training twice a week, says registered dietitian Jim White, RD.

Research has proven that people who exercise and keep their bodies moving have more success in both losing weight and making sure they don’t gain it back. So, even when you finally reach your goal, make sure to keep your body moving – go for a walk, hit the gym, lift weights! Whatever your preferred method of exercise is, keep it up.

What about food restrictions?

Activity becomes the driver; food restriction doesn’t do it. The idea that for the rest of your life you’re going to be hungry all the time—that’s just silly,” says James Hill, psychologist and authority on weight loss.

3. EAT REGULAR MEALS

The downfall of both losing weight and gaining it back comes from those mid-afternoon and late-evening munchies. Skipping breakfast can seem like a good idea at the time when you’re trying to cut down on your calorie intake, but research has shown that you don’t want to go about skipping breakfast.

Eating regularly throughout the day keeps your metabolism running at full speed, prevents dips in your energy, keeps you alert and focused, and [can help keep] your weight steady by preventing overeating at later meals,” says Brigitte Zeitlin, M.P.H., R.D., C.D.N.

Regular, healthy meals will keep you from overeating later in the day when you’re hungry from skipping meals. Smaller meals four or five times throughout the day may even be better than three big meals. Meal planning can help keep you on top of eating regularly throughout the day.

4. DON’T GIVE UP

If the weight comes back after losing it, it’s important not to get discouraged! Everyone who loses weight deals with a little fluctuation, either due to life circumstances, stress, or any other number of factors that can make exercising and eating good difficult. But that’s okay! The only thing you need to do when this happens is to take a deep breath and keep moving on. Motivate yourself.

We all need to constantly challenge ourselves to stay motivated. Give yourself a goal like a special date, a party, or other social event to help you maintain your weight loss,” adds White.

If you haven’t been to the gym in a week, don’t be too hard on yourself; instead, challenge and motivate yourself! Find some time to go and get started again, even if it’s only for an hour. Don’t blame yourself for eating a quick, unhealthy meal at the end of the day – just find time to go shopping for some healthy ingredients for the next week.

5. MONITOR YOUR HABITS

This means exercising, eating and weight. Make sure to weigh yourself regularly, and monitor what is going on in your life when or if healthy habits start to slip. You’ll start to find patterns in your life that can help alert you to when you need to be more cautious and vigilant about keeping yourself on track with your eating and exercise.

A busy week at work might mean you eat out more because you’re too tired to cook, which can cause the weight to come back. Once you know this pattern, you’ll be able to prepare yourself by hitting the gym more or preparing healthy meals beforehand.

 

9 Signs of Women Depression: Should Not Be Ignored.

What is Depression?

Depression is a term often used loosely to describe how we feel after a bad week at work or when we’re going through a breakup. But major depressive disorder — a type of depression — is much more complicated. There are specific symptoms that determine whether it’s depression or the sadness we all sometimes experience in life.

Determining if persistent, unshakable dark feelings are a result of depression can be the first step toward healing and recovery. Read through these warning signs to see if it’s time for you to see a mental health professional.

Anyone who has the signs of depression knows that it’s more than just a prolonged feeling of sadness. While sadness can indeed hurt, depression is all the more painful with how it drains you of any sort of feeling whatsoever. It can feel like you’re a stranger to everyone, including yourself.

Women are quite prone to depression. A variety of factors can be the reason, from heritage to environmental causes. No matter what the cause, you need to be aware of the signs of depression.

Signs of Women Depression Should Never Be Ignored.

1. LOW ENERGY

Depression can be downright exhausting. When you’re going through depression, it can be easy to feel fatigued, even after a full night’s sleep. It’s no wonder, though. Depression is stressful and stress saps us of our energy.

2. UNHEALTHY SLEEP

One’s depression might make them stay up all night or it might make them throw away their whole day in bed. A sign of depression in women is this inconsistency. These unhealthy sleep patterns can wreak further havoc on their mind.

3. DESPAIR

Feeling hopeless about the past, present, and future is a large sign of depression in women. When one is depressed, they ruminate on things that are out of their control. They try to not think of these things, but that can just lead them back to the thoughts.

4. IRRITABILITY

Not only does depression make one feel sad, it can also make them feel angry. When depression, one can develop a particularly short fuse. You might not mean to lash out, but the stress on your mind overwhelms you. This sign of depression can make relationships very difficult to maintain.

5. EATING DIFFICULTIES

Just like with sleeping, eating habits can shift with depression. Some find themselves eating much more in order to fill some sort of void, while others have no appetite to speak of. Depression in women can cause eating habits to become very inconsistent and unhealthy.

6. LOSS OF INTEREST

A large sign of depression is when things that used to excite you no longer do. Previously enjoyable activities such as creative arts or sex can become mundane and difficult. This is a sign of depression in women that is particularly difficult to deal with, as many can worry they’ve lost their love for their passions forever.

7. SUICIDAL THOUGHTS

When depressed, one can feel like there is no hope left for them. The world can seem so bleak and uninviting that they believe suicide is the only viable option for them. Even if one doesn’t attempt or have any serious intention to commit suicide, they might still find their thoughts shifting to what it would be like if they were no longer around.

8. FEELING EMPTY

Depression can feel like a part of you has been permanently excavated. You can seem like everything that made you who you are is gone. Because there’s such a pall of discontent riding over you, everything can seem worse than it actually is.

9. TROUBLE FOCUSING

Do you find yourself spacing out in conversations, unable to remember what the other person said a minute ago? Depression can make concentration extremely difficult. One might want to distract themselves from negativity, but it’s easier said than done.

Now that you know how to recognize a sign of depression in women, the most important thing to do is to understand and accept them. If you believe you are depressed, you should seek professional help. A trained therapist will provide the absolute best in terms of helping you to cope with your depression.

Recognizing each sign of depression in women should not be a matter of making you feel any further guilt or shame. Instead, it should help you realize how much strength you have. By taking the time to understand your mind, you’ll be even closer to recovery. Just make sure that you are willing to go through vital self-care, such as eating properly and getting enough exercise. Depression can feel like it’s forever consuming you, but you can learn to keep it at bay.

 

Scientist Explain: What Happens To Your Body When You Take Digestive Enzymes Daily.

What are digestive Enzymes?

Digestive enzymes are a group of enzymes that break down polymeric macromolecules into their smaller building blocks, in order to facilitate their absorption by the body. Digestive enzymes are found in the digestive tracts of animals (including humans) and in the traps of carnivorous plants, where they aid in the digestion of food, as well as inside cells, especially in their lysosomes, where they function to maintain cellular survival. Digestive enzymes of diverse specificities are found in the saliva secreted by the salivary glands, in the secretions of cells lining.

Digestive enzymes – proteins produced by the body – aid digestion and help break down the foods that we eat. The pancreas produces digestive enzymes, while the mouth, stomach, and small intestine produce lesser amounts.

Digestive enzymes may also be taken in supplement form, usually as a chewable tablet or pill. Supplement-based catalysts may consist of one or more enzymes, and some are packaged and sold along with probiotics (“good bacteria” that aids digestive health and is essential to the breakdown of foods.)

TYPES OF DIGESTIVE ENZYMES.
There are four classes of digestive enzymes, each with their respective functions.

Amylase. This converts carbohydrates into simple sugars such as glucose. The saliva in your mouth contains amylase, as does your pancreas. The breakdown process begins before you even swallow!

Lipase. This converts fats into molecular form, enabling it to pass through the intestines. Lipase is produced mainly by the pancreas, with the stomach and mouth taking a smaller role.

Nucleases, the building blocks of nucleic acids, break down acids such as DNA and RNA. As these acids reach the lower part of the small intestine, they are digested as sugars and phosphates.

Proteases, also stored in the pancreas, assist in the breakdown of proteins into amino acids. Amino acids are the central building blocks for many physiological functions.

What do enzymes do for digestion?

Enzymes break down the substances we eat. That means enzymes break down proteins, cellulose, starches and other foodstuffs.

This makes it possible for the intestines to absorb nutrients.
Enzymes begin the digestive process in the mouth, as they’re secreted by salivary glands.
They work to break down starch into sugars.
The next batch of digestive enzymes are encountered in the stomach. These are referred to as gastric enzymes. There are several different types of gastric enzymes including

Gelatinase (breaks down meats),
Gastric Amylase (breaks down starch),
Gastric Lipase (breaks down certain types of fats), and
Pepsin (breaks down proteins – the most predominant gastric enzyme).
There are also enzymes in the pancreas. These digestive enzymes break substances down into even smaller parts than the mouth and stomach, sorting out solitary amino acids and separating fats.

There are also other enzymes in the small intestine that break substances down into monosaccharides.

How do we become enzyme deficient?

If something prevents an enzyme from working at its full potential, it is called an Inhibitor.

Enzymes are inhibited by a lot of things – drugs and poisons are frequently inhibitors, for instance – including temperature and chemicals.

For this reason, simply cooking or processing food can destroy many of the natural enzymes. Since most people don’t eat a lot of raw foods in their daily meals, the potential to absorb additional enzymes is lower now than it was two hundred years ago.

Also, as a person ages, their enzyme production naturally slows.

WHO SHOULD TAKE DIGESTIVE ENZYMES

Optimizing digestive enzyme levels is not necessary for everyone. For normal, healthy individuals, your diet alone will suffice. (A bit of supplementation to be on the safe side doesn’t hurt, however.)

That said, certain people can benefit by taking active measures to boost their enzyme production. Individuals who should talk to their doctor about enzyme supplementation include:

– People with liver troubles. A strong correlation exists between people with liver issues (including liver disease) and low digestive enzyme counts. If you have liver problems (about 15 percent of us do), then consider boosting your digestive enzymes.

– People with digestive disorders. Those with conditions such as acid reflux, irritable bowel syndrome (IBS), Crohn’s disease, ulcerative colitis, and others, may benefit from enzymes as they are known to alleviate the gastrointestinal stress of these conditions.

– People who are aging. As we get older, the “triggering” mechanisms that help prevent acid from entering the intestine are less responsive. This can lead to a decrease in our normal digestive processes, yet digestive enzymes can help curtail this problem.

Digestive enzymes are not only a crucial element of healthy digestion, but they also play an important role in for our health and well being. These enzymes help extract essential nutrients that we need to not only survive but thrive.

While we can find a multitude of good digestive enzymes as supplements, we’d be wise always to try a natural way first. The “natural way” being, of course, through food.

Research shows that eating a high-fat, low-carbohydrate diet may boost your body’s natural levels of digestive enzymes by 40 percent when compared to a high-fat diet, moderate-carb diet. A high-fat, low-carb diet also supersedes any other dietary alternative.

If supplements are your thing, you should know a bit about how they work. Digestive enzyme supplements come from one of three sources: fruits (pineapple and papaya), animals (ox and hog pancreatin), and plants (probiotics, yeast, and fungi.)

Symptoms of Digestive Enzymes Deficiency.

  • Heartburn
  • Acid reflux
  • Gas
  • Bloating
  • Cramping
  • Constipation
  • Diarrhea

 

This Vitamin Will Help You Repel Mosquitoes All Summer Long!

We all love the summer period. Going to the beach, plenty of sun, beach and the inevitable insects, especially mosquitoes.

Some people don’t pay attention to them, because the market offers a wide variety of repellents since 1956.

Still, if you can’t stand using them and their smell, a thing that can save you is using Vitamin B1.

Another name for this vitamin is thiamine and it is very important for our body. We can mostly find it in oatmeal, yeast, asparagus, liver, brown rice, eggs and kale. It can increase your immunity and fight stress.

This is a vitamin soluble in water, when your body doesn’t use some of it, it is eliminated through the urine. You can’t overdose on it.

It’s interesting that this vitamin can change how you smell to mosquitoes and insects. If you have it enough inside you, your smell will be “yeasty” and they won’t even try to bite you.

You’ll smell the same to humans, so don’t worry about it.

There are still researches to be done, but if it doesn’t cause any side-effects, why won’t you try it?

Some conditions can decrease the level of thiamine in your body like: anorexia, chronic alcoholism, gastric bypass and Crohn’s disease. People who have these conditions should take more of it.

Start with 100 mg of thiamin every day. You’ll be able to notice a great difference in only 2 weeks! All of those pesky creatures will be gone and won’t even try to come near you!

Here, we’ve also prepared you a natural homemade recipe!

The Best Natural Mosquito Repellent

Ingredients:

  • Lavender oil
  • Tea tree oil
  • Boiled water
  • Witch hazel

Instructions:

Use an 8oz. spray bottle to fill it with boiled water up to the half. It should cool down before you use it!

First, you have to add ½ a teaspoon of witch hazel.

Then, follow with 15 drops of tea tree oil.

After that, add 15 drops of lavender oil and that’s it!

Use the amazing natural repellent whenever you want to!

8 Things Men Do Only With The Women They Love

Love transcends genders, but there are subtle differences between how men and women display their affection to each other. Public display of affection might come easier to some than others, but usually when a man does this he is serious about the person he is with.

It takes a lot of vulnerability for a man to show what he truly feels, without hiding his emotions due to any societal conventions.

Coming to what all a man does for real love, here are the 8 discernible actions which show when he is absolutely in love with his significant other:

1. He will listen to you

Men do behave like children around the people they love. When they are passionate about something or someone they love, they give it their full concentration. If they love you, everything you say will matter to them.

However, listening doesn’t necessarily mean understanding. A man who truly loves you will actually listen and understand your words and thoughts. You will see it affecting their daily activities and gestures.

2. He will fight with you

Fights don’t generally mean that there is a rift in the relationship. Every bond requires fights in order to find their true standing and love. If a man truly loves you, he will fight with you and for you. He has invested his time and heart with you, and thus makes sure he discusses and solves every rift that threatens to create trouble.

These discussions are signs of a healthy relationship, and both of you should try to find middle grounds to heal it.

3. He will make sacrifices for your happiness

This could be one of the biggest signs that shows that a man truly puts you before everything else. This shows their love and respect for your emotions.

If he agrees to modify his plans in order to do something you prefer rather than something he prefers, he is a keeper. By doing so, he is showing his willingness to put you and your needs before his.

4. He will fight for your love

A man who is in love with you will fight to retain that love. He feels lucky to have your love and show the same. For him, losing you would be the worst pain. That is why he does everything in his power to prevent that. He will stand beside you during your best and your worst of times.

5. He will be genuinely proud of your achievements

When in love, your man will view your achievements as his own achievements. The pride he feels about you will be somewhat similar to what a mother feels towards her child.

There is no competition in love and thus he will never feel threatened by you.

6. He will find you beautiful even on your worst days

No matter if you have a bad hair day or breakouts, your man won’t care for looks if he indeed loves you. He will love you for the person that you are and not your looks. Superficiality will never be the base of his love.

To him, you will look beautiful no matter what.

7. He will care about your family and friends as much as you do

He will understand how important your family and friends are to you and will give them equal respect. He will devote his time towards listening you talk about them and will accompany you on visits if asked.

He will recognize and respect their position in your life and will contribute in whatever manner possible.

8. He won’t be afraid to show his vulnerability in front of you

Men usually don’t like to show their vulnerability, but he will be different around you. He won’t be afraid to show you his vulnerable side and share his fears.

If not all, the man who loves you will show most of these characteristics. You are precious to him and he won’t shy away from showing that.