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5 Ways to Master Anxiety Fuelled Irritability

Nothing is worth putting yourself through anxiety – not work, not your social life and not even your relationships. Anxiety is just the first step of a vicious cycle that brings with it too many side-effects.

With anxiety comes irritability, the inability to get things done which leads to more stress and depression. The best way to tackle this is by handling anxiety right when it hits you without letting it take shape into something more destructive.

The most important thing here is to not over-think, as that itself can be counter-productive.

Here are a few easy steps in which you can tackle anxiety!

1. Exercise

The first and most effective solution to tackle irritability that arises out of anxiety is by exercising. While any form of exercise is good, doing yoga with some deep breathing exercises can really help you get hold of your emotions.

2. Cut down on junk food and sugar

A good nutritious diet is very important to keep your mental health balanced – if more stress and irritation is driving you to eat more sugar and junk – make sure you keep track of this and eat healthy as this will help you stay calm.

3. Find a hobby

Doing something you love and channelizing your energy into something positive can do a world of difference to stress – find a hobby that keeps you calm and try to stick to it!

4. Spend time with friends and family

Make sure you take out time for that cup of coffee or dinner with the family – staying close to your loved ones and doing things that don’t count as “work” is very important.

5. Don’t Overwhelm Yourself

Give yourself a break! We all go through phases in life where we just need to “do nothing” and focus on the moment. It does not matter if you need to take a short break from whatever it is that you are doing, give yourself the time to unwind and come back stronger than before.

Metabolism 101 for the middle aged you!

You must have heard people say that their metabolism has slowed down as soon as they hit 30, and how they don’t feel energized like they did 5 years ago.

However, you must know that metabolism does not slow down significantly due to ageing, but due to weakening of muscles. And one doesn’t lose muscle quickly due to ageing either, but due to decreased or no physical activity.

Here are a few steps you can try to maintain a good metabolism:

1. Have protein

Bite on protein first thing in the morning, because muscle breaks down when you sleep and it’s important to refuel it with your first meal. Also, protein carries more calories than carbohydrates, so aim for about 20 grams in each meal throughout the day, which is roughly 3 eggs or 1 cup of lentils. Go for Greek yogurt, eggs and smoothies.

2. Vary your protein sources

Vegetables and seed grains have a good amount of protein, and you can also include cottage cheese. While eating poultry, pork, beef and eggs, make sure you also eat more fruits and vegetables. Be sure to include omega-3 fats in your diet, like flaxseed oil and fish oil.

Note: If it comes in a bag or a box, it is most likely processed, and contains chemicals and preservatives. So once you decide to stop eating these foods, the cravings automatically go away.

3. Workout your muscles

Exercise is vital to health and weight control at any age, but once you hit 30, your lean muscle mass begins falling. Start with yoga and walk briskly for at least a half an hour every day, or ride a bicycle, or go up and down the stairs 10 times. Muscles must be pushed beyond what is comfortable in order for training to take place. This is what takes you to the next level. And remember that the more muscle you build, the more calories you burn.

4. Stay hydrated

When your body is hydrated, you burn more calories. It accounts for over half of your body weight. Try to drink ice water, which triggers an increased calorie burn as it brings your body temperature back to normal. Also, add green tea to your diet which is low in caffeine instead of coffee.

5. Sleep well

Your body requires 7-8 hours of sleep every night to rejuvenate. It helps control your appetite, so lack of sleep can translate into weight problems. When you reach mid-life, your hormones estrogen and progesterone, begin to drop. It might not seem like much, but it could make all the difference and mean more than any other health decision you make. So get more sleep!

Reference:

http://www.fitnessmagazine.com/weight-loss/tips/how-to-increase-metabolism/

http://www.goodhousekeeping.com/health/diet-nutrition/advice/a19458/speed-up-metabolism/

http://www.mindbodygreen.com/0-22422/6-super-easy-ways-to-boost-your-metabolism-after-40-yes-its-possible.html

Getting back in shape after surgery or injury!

Arvind used to be focused and dedicated to his workout routine. His morning jog, weight training and strength building routine were his Zen. But when he hurt his ankle during an intense football game with his friends, there was only one question ringing in his mind – “Will I ever be able to work out again?”

We all may face a similar situation sometime; from an injury or a surgery. And these may lead to weight gain, lazy bouts and sedentary tailspins, whether we are used to working out or not. Luckily, there are steps we can take to ease back into a routine or start one during recovery from injury or illness. Here are a few:

1. Get trained help

Post-surgery or injury, there will definitely be specific restrictions that you may have to follow such as “No heavy lifting for four weeks,” or less specific guidelines like “No strenuous activity for six weeks.” It is important that your trainer is experienced enough to understand your unique requirements and help you stay fit despite limitations.

2. Modify specifics to suit your body

It is imperative to listen to your body and avoid exercises that cause pain in the problem area. Depending on the part of your body that is affected, your exercise routine should be designed using a strategy that is focused on using able parts of your body to the maximum advantage. For instance, if it your upper body that is in pain, try a stationary cycle or a brisk walk.

3. Eat right

Injury /surgery can lead to lethargic movements. This essentially means that your metabolism is at an all-time low. Consult a nutritionist and draw up a diet chart to keep fit and healthy. Reducing carbs is a no brainer but you may want to reduce your intake of protein too as your exercise may not be at par with what you are used to doing.

4. Keep the blood flowing

Injury/surgery is usually followed by bed rest. And bed rest does not involve much movement. No movement means less blood flow and more chances of clots. It is important to indulge in any activity of a mild nature that eases the flow. Could be as simple as arm lifts or a short walk depending on what you can do. More blood flow also speeds up recovery time and you can be rest assured that you will be back to ground zero in to time!

References:

http://www.dallasnews.com/life/healthy-living/2013/02/18/how-to-work-out-after-sickness-surgery-or-injury

http://www.bodybuilding.com/fun/how-to-retain-muscle-after-surgery.html

http://www.popsugar.com/fitness/Doctor-Offers-Tips-Exercising-After-Sugery-2008-06-10-090000-1696506

http://www.precisionnutrition.com/train-with-injury

6 ways virtual reality will change your health

Virtual reality is going to change our worlds in many ways. Whether you are waiting to take a vacation on the white sands or craving to meditate in a peaceful location, you just might be able to do all of this from the comfort of your bedroom.

However, have you ever wondered how virtual reality can change your health?

1. Mental Health

Virtual reality has the power to change the way mental health treatment is advocated. Virtual reality can change treatments even for depression and anxiety where patients can be transported to more calming environments in the virtual world.

2. Overcoming phobias

Virtual reality can help people overcome fears and phobias – whether it is the fear of heights, going out, fear of insects or even fear of water, these realities give the person a fair shot to overcome their reservations.

3. Changing the way you exercise

What if you could exercise without being constantly reminded that you are doing hard-work? Virtual reality can transport you to another world and working out can become as fun as simply playing a game!

4. Reducing Stress

Not just stress, even symptoms of post-traumatic stress disorder can be treated using virtual reality. Virtual reality therapy can become one of the most powerful ways in which you can heal people.

5. Mindfulness

Dream about escaping to a beach in the middle of the week? Ever wondered if you can just have a beautiful view from your office desk in the middle of a stressful work day? Virtual reality will make all of this possible as this technology transports you to wherever you want and you can practice mindfulness and meditation!

6. Changing the world of scans

Virtual reality will go on to change how evidence based healthcare works in today’s world – for instance, you might be able to see a 3D model of your unborn baby using virtual reality! Does a three dimensional model from the womb sounds right out of sci-fi book? It just might be the norm with virtual reality really soon!

Reference

http://www.dailymail.co.uk/health/article-4137908/6-ways-virtual-reality-soon-change-health.html

Mental health and Menstruation

What’s even more emotionally demanding than the time of menstruation – The time before it actually starts (PMS)! Ladies, even if you’re the most stable and calm person on this planet – your “that time’ of the month has the knack of throwing you off your game (physically & mentally!).

Yes, during PMS, your mind goes through a roller coaster of emotions and reactions, including:

Irritation
Bad temper
Poor concentration
Forgetfulness
Poor self-esteem
Anxiety
Depression

Let’s talk about the depression in particular.

PMS-induced depression is called Pre-menstrual Dysphoric Disorder (PMDD). It is an amalgamation of overwhelming sadness, anxiety and panic attacks that hit you right before your period.

PMDD occurs in the two weeks prior to a woman’s period and then it is gone. Clinical depression on the other hand lasts much longer than two weeks. PMDD usually shows a dramatic decrease in symptoms once the period flow begins.

Here are some ways to pull your chin up and beat the PMDD:

1. Meditation: Anything that helps you relax and change the neurological response of your body to the unpredictable hormones is helpful. Try deep-breathing exercises at home.

2. Diet: As tempting as a jar of cookies is, go for brain foods like fish and cod liver oil which really help in stabilizing your state of mind.

3. Exercise: Even if cramps kick in, try to get some solid exercise during the day. It releases endorphin and eases the troubled state of mind.

4. Anti-depressants: Don’t rule this out as an option, even if it is temporary. But always refer a doctor before taking the medicine leap!

5. Talk to someone: Most PMDD patients say that talking to someone who tells them this depression is temporary and will pass eventually goes a long way. Never hesitate to approach your support system during this time!

References:

https://theperiodvitamin.com/pms-depression.html

Are “health” foods really healthy for you?

Most foods we consume under the guise of healthy alternatives make us feel like we are taking in the right nutrients. In reality though, most foods we pick up during a grocery shopping expedition, have a pseudo-halo over them making us believe that they are good for our system.

Let’s take for example, protein bars.

The ingredients with a ‘health halo’ are ‘oats’, ‘flax seed’ and ‘fruit’ . But think for a moment. What about all the gluten and sugar it has? This is how our general impressions of foods usually mislead us.

Here, we would like to bust some popular food myths that you may actually think are ‘healthy’ for you.

1. Fat-free Yogurt/Milk

Let’s get this straight. It’s not the fat that makes you fat. It’s the sugar. Most packed yogurt or flavored milk; even soy milk, have so much sugar, you may as well be enjoying the original version.

2. Wheat/Brown/Multi-grain Bread

No matter what ingredients you add, bread is bread. It needs gluten and yeast to rise. It needs oil to knead the flour and a rising calorie meter is an obvious consequence. So cut down on the number of slices and make sure you are aware of the calories you have consumed.

3. Green Sprouts

Most of us vegetarians get our protein fix from sprouts, especially if we don’t consume eggs. But did you know that sprouts have a lot more calorie content than other forms of protein? It is best to measure your intake and restrict it to small portions during the week.

4. Ready-made salad dressing

Salads too have to be prepared with care to avoid high calorie vegetables in the mix. Additionally, the salad dressing we get in supermarkets usually do more harm than good if you are on a mission to lose a few pounds. With more preservatives and artificial substitutes, they are an unnecessary condiment to an otherwise healthy meal.

5. Sports Drinks

These drinks are made keeping in mind an athlete who sheds at least 1000 calories in an hour’s workout. These drinks contain electrolytes (salts) and sugar, which can be useful for athletes in many cases. However most of us don’t need additional salts, and we certainly don’t need liquid sugar. True, hydration is important. But it may be healthier to stick to plain water.

References:

http://www.eatingwell.com/nutrition_health

https://authoritynutrition.com/

Things to keep in mind before starting an exercise routine

It’s still early 2017 and not too late to start on an exercise routine. Physical activity reduces risk of diseases, improves balance and coordination, helps lose weight and also, improves sleep habits and self-esteem.

Here are the first few steps that you need to take on your way to a new and improved body and mind:

1. Assess your fitness level

The first step is to assess your current fitness level. You should check with a trainer, who will take you through a series of fitness tests; you can also do some on your own. For instance, check your flexibility by performing a stretching test, and measure your body mass index to gain insight on your body and its level of body fat and weight.

2. Design your fitness program

It’s easy to say that you will exercise every day. But you’ll need a plan. As you make your fitness program, keep these points in mind:

Consider your fitness goals
Create a sensible routine
Start low and progress gradually
Plan to include varied activities
Allow time for recovery
Write the whole plan down

3. Assemble your equipment

You should start with the shoes – be sure to pick the right one. For example, running shoes are lighter in weight than cross-training shoes, which are more supportive. If you’re planning to invest in equipment, choose something that’s practical and easy to use. Also, keep a towel and water bottle along to sip on during intervals.

4. Get started and monitor

Start your workout based on the plan you made. You might slowly notice that your workout routine feels great and is exactly what you needed. After a week, make note of how you feel and whether you need to add or drop a session. However, you will either need to increase or decrease the difficulty to get fitter and better. About every month or so, check your fitness level based on the initial tests you undertook in step one and continue doing it to maintain and stay healthy.

Reference:

http://healthyliving.azcentral.com/things-before-starting-workout-routine-1490.html

http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269

The Mosquito Menace – Types of diseases one can get!

If there is one thing we all agree on, it has to be that a swarm of mosquitoes can ruin a good night’s sleep! However, if you are in a place that always has mosquitoes you might have more to worry about than just the fact that they are not letting you sleep.

Although mosquitoes are tiny and do not seem like a big problem, they are one of the most dangerous creatures in the world. They are in fact the reason for a lot of diseases and some of these diseases are even life-threatening!

Here are a few diseases that mosquitoes can cause – once you read them you will know for sure that taking precaution is not an option but a mandate!

Dengue Fever:

Dengue is one of the deadliest diseases caused by mosquitoes – the symptoms start with high fever, severe frontal headache, body pain and rashes. While you can prevent yourself from getting dengue if you are careful to not expose yourself in areas where mosquitoes are plenty, it is quite a difficult process to get treated for it.

Malaria:

Mosquitoes are carriers of another deadly disease called Malaria – When female anopheles mosquitoes bite human beings, malaria is transmitted. With the virus in the bloodstream, the disease can affect functioning of liver and cause chills, vomiting and severe flu.

Yellow Fever:

Common in Africa and South America, this disease is caused by a type of mosquito called Aedes aegypti. Yellow fever is a very tricky disease considering no vaccination has deemed effective in completely eliminating it!

Chikungunya:

Manageable if proper medication is taken, Chikungunya is another disease caused by mosquitoes. Skin rashes, back-pain, vomiting, fever and severe headaches are symptoms of this disease.

While most of these diseases are dangerous and deadly, remember that by taking care of a few basic things, you can completely avoid them. Wear mosquito repellents, fix mosquito nets and always make sure that there is no water-logging near your place because that is where mosquitoes breed!

References:

http://www.hindustantimes.com/columns/you-should-know-5-deadliest-mosquito-borne-diseases-in-india/story-HVE7pprbScppKyqClE5GoN.html

http://www.wonderslist.com/10-deadliest-diseases-caused-by-mosquitoes/

Beat The Work Stress!

Are you one of those people who wait for the weekends because that is the only time you can unwind? Are you constantly worried about deadlines and checking e-mail even when you are not at work?

If these habits are affecting your stress levels and making you feel tired and unhealthy it is time to make that change towards a more balanced life. Mental well-being has been linked multiple times to a demanding work culture around the world and many mental health experts are expressing their concerns on the number of people neglecting other aspects of their life which are important to maintaining a peaceful state of mind.

Here are a few signs of an unhealthy work-life balance:

Crazy work hours
Exhaustion
No social life
Isolation

Now that you know what the signs are, here is what you can do about it:

1. Establish boundaries between your home-life and work-life. Reduce work hours, make it a point to put work out of your mind as soon as you step out of office and focus your energy on other hobbies. Make sure you are not constantly glued to your gadgets!

2. Once your work hours reduce, the sleeping and diet patterns fall in place. Make sure you eat regularly and get at least 8 hours of sleep a day – so that you are mentally and physically able to be productive for the next day. This is essential because the more you stress yourself out to get things done, the less you actually get done!

3. Investing time on the relationships in your life go a long way. Family and friends are always the best support system to turn to on bad days.

5 ways to smart snacking!

When your mind wanders and you indulge in blissful day dream, the one thing your brain passively asks for is food. This is followed by an inability to focus until your craving for something specific is satisfied. And then you pick up your phone and order cheesy fries or a chocolaty cake as a snack, depending on what your tummies are yearning for.

Luckily, there are innumerable healthy options to ensure that your brain is duped into getting what it wants. Here are 5 smart snacks you can indulge in:

The craving: Something Sweet

The healthiest alternative you can find to cakes dripping with chocolate fudge and such, are fruits. They give you your daily dose of energy (glucose, fructose) while making your brain believe that you have indulged in sugar. Some fruits are also very fibrous, helping with your weight loss goals.

The craving: Something Salty

Chips, fries and most of our Indian fried snacks go down packet after packet before you realize you’ve had one too many. All that they do is add the extra bit of flesh where you least want it. A healthy substitute could be popcorn. Not the buttery ones that you can microwave. Simple, salted poppers can give you your salty fix.

The craving: Something Cold

Smoothies with veggies or a combination of veggies and fruits are a great way to get through your craving rather than the aerated drinks or canned juices that flood our supermarkets. Try a different mix each day of the week so you don’t get bored!

The craving: Something Cheesy

Indulging in slices of pizza that doesn’t seem to end can be a calorie-bomb. A bowl full of our very own paneer can make your longing disappear, because, well, it is called ‘cottage cheese’ for a reason! Add your own mix of pizza spices and have it with gluten-free bread.

The craving: Something Caffeine-y!

Is your coffee dependence getting out of hand? Do you feel like you can’t survive without your cuppa at least 5 times a day? Let’s get this straight. You are addicted! For your brain to not miss caffeine, you have to taper it down to less than 2 cups in a day and replace the rest with black/green tea. Filled with anti-oxidants, it gives your brain something new and healthy to get fixated on.

Reference –

http://dailyburn.com/life/recipes/healthy-snack-hacks/

http://www.lifehack.org/303079/7-easy-snack-hacks-that-everyone-should-know

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