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lundi 22 novembre 2021
dimanche 21 novembre 2021
Ways to control your Stress:
1- Deep breathing exercise
Inhale slowly and deeply through your nose. Keep your shoulders relaxed. Exhale slowly through your mouth. As you blow air out, purse your lips slightly, but keep your jaw relaxed. Repeat this breathing exercise. Do it for several minutes until you start to feel better.
Note: Its a really effective exercise to calm your body & mind in minutes. When you overthink and get stressed Start this exercise 10 times. You will feel relaxed. Never skip it at all. You will do this exercise 1 time in the morning and one time in the evening every day.
Commit to just 2 minutes a day. Start simply if you want the habit to stick. Pick a time and trigger. Not an exact time of day, but a general time, like morning when you wake up, or during your lunch hour. Find a quiet spot. Sit comfortably. Start with just 2 minutes. Focus on your breath.
Note: Never skip meditation at all. it is really effective for your mind & body to get relax soon. You can try some APPs for meditation also. There are numerous apps available for meditation.
3- Change your expectations
For example, plan your day and focus on your priorities. Avoid trying to do too much and learn to say no. Understand there are some things you can't change or control, but you can focus on how you react to them.
4- Focus on issues you can control and make plans to solve them.
If you are having an issue at work, try talking to your manager. If you are having a conflict with your kids or spouse, take steps to resolve it.
5- Avoid stress triggers
Try to avoid triggers when you can. For example, if rush-hour traffic on the way to work causes stress, try leaving earlier in the morning, or take public transportation. Avoid people who cause you stress if possible.
6- Make time to relax and to do activities you enjoy
Take time each day to sit quietly and breathe deeply. Make time for enjoyable activities or hobbies in your schedule, such as taking a walk, cooking or volunteering.
7- Practice gratitude
Expressing gratitude to others can help reduce your stress.
8- Books reading
Develop a book reading habits before sleep or when you like to read. It is also a very good technique to overcome your stress and be relax. You can read books like How to be happy, how to become successful.
9- Regular walk & Exercise
Never skip 30 minutes’ walk in park or where you close to nature like beach etc. Never skip your exercise also Ok it’s really important to be fit & healthy. Exercise & walk strongly fight back with you stress and reduce it.
10- Eat healthy always
Food plays important role to fight back with your stress. Always eat healthy and avoid junk food.
BEST wishes for your health & relationship.THANK YOU take extra care.
Your blood pressure need to be normal
A normal blood pressure level is less than 120/80 mmHg
Here I’m suggesting you some techniques that will help you to remain your blood pressure normal. Keep in mind you must follow it in your daily routine life
1-Lose extra pounds and watch your waistline
- Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).
Regular physical activity — such as 150 minutes a week, or about 30 minutes most days of the week — can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure. It's important to be consistent because if you stop exercising, your blood pressure can rise again.
3-Eat a healthy diet
Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.
4-Reduce sodium in your diet
Even a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg if you have high blood pressure.
5-Limit the amount of alcohol you drink
Alcohol can be both good and bad for your health. By drinking alcohol only in moderation — generally one drink a day for women, or two a day for men — you can potentially lower your blood pressure by about 4 mm Hg. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.
Each cigarette you smoke increases your blood pressure for many minutes after you finish. Stopping smoking helps your blood pressure return to normal. Quitting smoking can reduce your risk of heart disease and improve your overall health. People who quit smoking may live longer than people who never quit smoking.
7-Cut back on caffeine
The role caffeine plays in blood pressure is still debated. Caffeine can raise blood pressure up to 10 mm Hg in people who rarely consume it. But people who drink coffee regularly may experience little or no effect on their blood pressure.
8-Reduce your stress
Chronic stress may contribute to high blood pressure. More research is needed to determine the effects of chronic stress on blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.
9-Monitor your blood pressure at home and see your doctor regularly
If you read this carefully and implement in your life your blood pressure will be normal soon and never rise in normal routines.
samedi 20 novembre 2021
lundi 27 septembre 2021
4 Ways to Create more Dopamine Naturally
We all have down days now and then, but if your mental health is suffering and you’re struggling to find the energy and motivation needed to go about your day, you may want to consider looking at ways of naturally boosting your endorphins.
Dopamine is a neurotransmitter in the brain which plays a key role in regulating our moods, our sleeping patterns, our psychological energy, and our motivational levels. This chemical messenger is also at the core of the brain’s reward system. Whenever you eat or drink something you enjoy, or take part in an activity you enjoy, the dopamine in your brain will reward you by making you feel good.
A lack of dopamine can leave you feeling low and can affect you physically and mentally. Here’s a look at 4 ways to create more dopamine naturally.
Eat more chicken
Chicken isn’t just versatile meat that’s ideal for losing weight, there are also a number of health benefits associated with eating it as well. One such benefit is an increase in dopamine levels.
Chicken contains an amino acid which is known as Tyrosine. Tyrosine is a precursor for dopamine in the body. Once consumed, the body will use Tyrosine and convert it into dopamine, thereby leaving you feeling happy and content after your meal.
Take a Ginkgo Biloba supplement
Another way to naturally increase your body’s dopamine production levels is to supplement with herbal supplements such as Ginkgo Biloba.
Ginkgo Biloba is a botanical ingredient that is native to China. It has been used as part of Traditional Chinese Medicine for centuries upon centuries.
Ginkgo Biloba helps to improve the production of dopamine naturally by providing antioxidant-like properties and helping to reduce oxidative stress and damage inside the body.
Consume more B vitamins
If you’re struggling with low mood, this could be down to a lack of dopamine. This is where B vitamins prove so useful.
Both in supplement form, and from whole foods such as red meat, fortified cereals and grains, and seafood, B vitamins help to regulate your mood in a whole host of different ways.
Numerous studies have found a direct link between dopamine deficiencies and a lack of B vitamins in the body. B vitamins have been found to restore dopamine levels in the body while reducing oxidative stress in the brain.
In particular, vitamin B6 is very useful as this vitamin assists with the production of neurotransmitters in the brain, including serotonin and dopamine.
Eat more cucumbers
Contrary to popular belief, cucumbers are not low in nutritional value and basically made up of water. It turns out that cucumbers can actually provide numerous health benefits, especially when it comes to the brain.
Cucumbers contain an antioxidant known as Fisetin, which inhibits the activity of 5-lipoxygenase. This in turn helps to keep brain cells healthy and it battles age-related degradation of the cells.
Not only that, this antioxidant also helps to increase dopamine, serotonin, and noradrenaline within the frontal cortex of the brain, helping to significantly boost your mood.
dimanche 12 septembre 2021
If you’ve ever suffered with a headache, and there’s a very strong chance that you will have done in the past, you’ll know just how painful they can be.
Headaches can cause pain and discomfort, they can affect concentration levels and quality of life, and they can be very debilitating. Sometimes if you’re lucky your headache will go away by itself, sometimes it’ll clear up after a good night’s sleep, yet sometimes it will need treating with painkillers and medication.
The problem with painkillers and medication is the fact that they are only a temporary fix, they often just mask the symptoms, and they can damage your health and cause side effects, especially if consumed for long durations of time and in large quantities.
If you suffer from headaches and want to treat them naturally, there are plenty of natural and holistic approaches you can take. Here’s a look at 4 natural remedies for headaches.
Essential oils and aromatherapy
Rather than using painkillers and other artificially created lab-made drugs and medicines, why not treat your headaches with essential oils instead?
Essential oils contain aromatic compounds from herbal and botanical ingredients and they are renowned for their healing and medicinal properties. Different essential oils provide different health benefits.
Lavender and peppermint essential oils for example, provide anti-inflammatory benefits and can help to ease inflammation and congestion, which can both cause painful headaches.
Drink plenty of water
Perhaps the easiest, and one of the most effective natural remedies for treating a headache is to drink plenty of water.
Dehydration is one of the main triggers for headaches and migraines, so if you aren’t drinking enough water and getting enough fluid, you are far more likely to suffer with a headache.
Drinking water each day will not only help to ease the symptoms of a headache, it can also prevent headaches and migraines entirely. Aim to drink between 8 and 12 glasses of water each day.
Another natural remedy for headaches is one which has been a part of Traditional Chinese Medicine for centuries, and that is acupuncture.
Acupuncture is a technique which involves small and thin needles being inserted into the skin in order to stimulate specific parts located within the body.
When the needles are inserted into the skin, they stimulate the sensory nerves in the skin and in the muscles. The body naturally produces hormones and neurotransmitters, including endorphins which help to relieve and block pain and elevate your mood.
Studies have found that acupuncture is more effective at relieving headaches and migraines than some prescription drugs, with the added bonus of being far safer and completely natural.
Finally, the last natural remedy for headaches and migraines we have for you today is massage therapy.
A massage such as Shiatsu massage can help to reduce the symptoms of headaches and migraines, while also reducing the overall frequency in which they occur.
Massage helps to boost circulation, it increases the production and secretion of endorphins, it reduces cortisol production, and it helps to enhance coping skills and stress management skills.
Massages can help to free up pinched or trapped nerves which could be causing a headache or migraine, plus they can help to reduce blood pressure and promote feelings of relaxation while easing tension. If you suffer with tension headaches in particular, massage therapy is well worth considering.
jeudi 15 juillet 2021
jeudi 13 mai 2021
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Enjoy Responsibly....A Strategy for Grown Ups
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