The diet excludes the intake of food that can destabilize the hormones and encourages the consumption of foods that can lead to hormonal balance. Foods that should be avoided are coffee and other drinks with caffeine, alcohol, refined carbs, dairy products like cheese, processed meat, and saturated fats. Intake of these foods can increase the level of cortisol also known as the stress hormone. This can lead to increased cravings for fatty and sugary foods. It also affects testosterone levels which can also lead to obesity. Other hormones like estrogen also get disturbed and can increase the risk of various health complications.

The foods that can be consumed on the hormone reset diet are vegetables like broccoli, cabbage, Brussels sprouts, and kale, most fruits except citrus fruits, nuts and seeds like flaxseeds and chia seeds, gluten-free grains, unsaturated oils, soy, dairy products derived from goat or sheep’s milk, and plant milk. Consumption of the foods listed above can promote hormonal balance and reduce inflammation in the body. Balanced hormones reduce the risk of weight gain and also help in regulating appetite. This can help in weight loss.

The diet involves eating after every 4 hours and only healthy food is to be consumed. While following the diet you can get one or two cheat meals in a week. Exercise is also crucial while following the diet. It is recommended to work out for at least 30 minutes, 6 days a week. Incorporating different types of workouts like cardio, strength training, and yoga are recommended. It can be followed by vegans as well since the diet allows the intake of protein-rich foods that are suitable for vegans.

Nowadays, everyone wants to maintain a healthy lifestyle to maintain a healthy weight and to prevent any health complications. However, not one approach works for all. Therefore, it is necessary to experiment for a while before concluding anything. Various factors can affect the way your body reacts to a certain diet. It is also necessary to follow a diet recommended by a registered nutritionist rather than experimenting on your own. This diet encourages the consumption of natural and whole foods most of the time however, the number of calories to be consumed is too less and the amount of weight loss is not considered healthy.

Weightlifting can really appear very intimidating especially if you are a social media hook and you enjoy seeing people doing deadlifting which is almost lifting weight that is double their weight. Always remember that when you are starting weightlifting, you need to start small! You do not have to go at the goal from the very first day it self. If you want to squat super heavy with weight, then you might need to begin a strength program that is sober and will help you reach your goals. It will also help you get stronger as well. Several medical experts say that strength training can be considered as one of the top ways to assist your body to stay functional and also remain healthy for the longest time. And we feel that it is ideal for you to start your strength training or weightlifting program in your 20s because in your early 30s your muscle mass begins to decline.

So, let’s have a look at some of the weightlifting information that you must not have come across anywhere on the Internet and also provide you with some tricks that you might not know.

 Benefits of Weight Lifting

Weightlifting comes with quite a number of health benefits, some of them are:

• It will boost your joint health! Weightlifting, along with multi joint movements such as lunges or squats counteracts all the long hours spent with hunching in front of a gym or a steering wheel. Weightlifting will help open up your hip flexors and this will help you stay clear and away from developing back problems.
• It helps build endurance! They say that weightlifting is considered to be most effective when it is done continuously instead of resting between each set. For example if you are performing a pushing exercise like a bench press and you immediately follow it up with a pulling exercise, for example dumbbell row – it will help build your endurance. The whole idea behind this is that when one set of muscles is working the other side of muscles is resting.
• It pumps the metabolic rate of your body! Weightlifting heavily boosts metabolism. That is you continue to burn your calories at a very high rate throughout your day even when you are asleep. And if you come by weightlifting with a clean diet, then you will see exceptional results in terms of your body and its health.
• It will enhance your performance if you are a sportsperson. When you practise strength training programmes, especially the sport specific ones then when you are on the field performing your sports your performance will be great. It might be very hard for you to believe but a couple of generations back, there were few basketball, baseball, and even soccer players who would regularly lift weights while training for their sport games.
• It will make your bones denser! They say that lifting heavy weights will keep you away from osteoporosis. As we age we begin to lose muscle mass and or bone mass as well and this whole is especially true when it comes to women. If you practise weightlifting and strength training your muscles will become stronger and bigger and since bones form the framework that supports muscles, naturally bones will also become stronger.

 Tricks For Weightlifting

 Always begin with your body weight: if you are going to explain strength training it simply translates to using resistance in order to create tension and work within your muscles. All weightlifting involves using external weights but when it comes to beginners it’s very important to understand that weightlifting can also mean your own body weight too!

• Prep your muscles before you begin: The correct warmup is very crucial for strength training to be effective after workout. Always begin by waking your muscles up from a foam roller. Foam rolling helps to loosen up the tight muscles so that they work and perform better when you do your strength workout. A dynamic form of warmup is another crucial part of your pre-workout routine – preps your muscles for the workout that they are about to get exposed to and also helps the muscles increase the amount of work they can do.
• Ensure that you have a good body form: even now not all gyms are open and even the ones that are you will have to feel comfortable to go there. It is very important to get feedback when you are working out, therefore we recommend that you have a personal trainer or anybody else who can assist you and ensure that you are performing your workouts in the right body form. Hiring a personal trainer will help you master those basic movements which form the foundation of the many exercises that you will perform during a strength training program. Even taking help from a virtual trainer will be beneficial in more than one way.

It is completely fine to feel a little sore after your workouts. But if your muscle feel achy for a prolonged period of time, then this is your body trying to signal to you that it needs some actual rest. Schedule your workouts in a manner that it will not take a toll on your body’s health. It is always important to understand the thin line between doing a good work out and doing an over workout.

Dietitians say that trying to get more nutrients is a good idea, but making a healthy eating plan isn’t as easy as avoiding foods with low scores and eating more of those with high scores.

Stopping to check that our food choices fit up with a ranking system could add to our confusion or, even create disordered eating, given all the labels (nutrition facts panels, marketing claims, “free-from” claims) that are already on our items.

“As a dietitian who practices using an intuitive eating approach to nutrition, I tend to focus more on behaviors and relationships surrounding food, rather than numbers (calories, macros, etc),” says Stephanie Dorfman, MS, RDN. “Various types of nutrition labeling systems, although very informative for consumers, tend to promote the idea that there are ‘good’ foods and ‘bad’ foods, leading to disordered or restrictive eating behaviors.”

What is Food Compass?

Food Compass is a new way to rate foods, but if the idea sounds familiar, it’s probably because you’ve seen similar signs in the grocery store. The goal of the system is to help people eat more minerals, vitamins, omega-3 fatty acids and whole grains while eating less saturated and trans fats, sodium, added sugar, sodium, and colors made in a lab. The NuVal system, which is now defunct, was more like Food Compass, and ranked foods from 1 to 100 based on how many nutrients they had.

Most raw fruits and vegetables get a near-perfect score on the Food Compass, while vegetables and fruits that have been canned or cooked with fat lose points. Even though the system ranks many things, it doesn’t seem to take into account all of the different ways that nutrition works in the real world.

Some things, like canned tomatoes, can be healthier than their fresh versions. Some things, like canned pumpkins, might benefit from fats because they help the body absorb the vitamins they have.

“In general, I am not a huge fan of food scoring systems because it implies ‘good’ and ‘bad’ foods,” says Abbie Gellman, MS, RD, CDN a registered dietitian and chef with Culinary Nutrition Studio. “This, in turn, may increase guilt or shame around eating and disordered eating behaviors. It may also increase orthorexia or misinformation around foods that are healthy instead of nutrition education.”

While brown rice may be “healthy,” Gellman says the amount eaten is just as important. She warns that consuming too much brown rice might turn it from a healthy option to an unhealthy one.

An overall attentive connection with food does not attribute morality to what you consume, and increasing nutrient density does not require a numerical system. The nutritionists suggest that the “all foods fit” approach may be more important than any labeling scheme.

However, the educational aspect of food scoring systems is a plus. Though knowing the nutrient content of your food can be helpful when arranging snacks and main courses, it is equally important to remember that any item can be incorporated into your diet.

“I do appreciate how the Food Compass incorporates all aspects of the food item into its scoring system—vitamins, minerals, ingredients, additives—which can be a great learning tool for consumers but should not be the end-all, be-all, for their food choices,” says Dorfman. “Making peace with all foods is an important step toward intuitive eating, and any system that labels food as good for you, or bad for you, can prevent you from rejecting the diet mentality and healing your relationship with food.”

With the rising popularity of being healthy and fit, a large number of people have accepted the false belief that they must consume zero fat or they would become a walking blob of fat.

Fats have been receiving flak for years. The consumption of fat has been blamed for obesity, elevated cholesterol levels, and health concerns.

Many physicians and nutritionists originally believed that a low-fat diet was the key to losing weight and controlling health problems. Similar to the false information around carbohydrate restriction, lipids have been grouped with “bad” foods for too long. Every day fat consumption is necessary for healthy health.

Our Bodies Need Fat

Fats are one of the three macronutrients essential for optimal bodily functioning. Therefore, a substantial amount is essential to sustain excellent health. Our body uses fat for growth and development, energy, vitamin absorption, organ protection, and maintenance of cell membranes.

They are an essential energy source during exercise. Fats also include active compounds that alter muscle insulin sensitivity and inflammatory response.

Fats are essential for the production of energy and hormones, the absorption of vitamins, the maintenance of the membrane integrity of every cell in the body, and growth and development.

Knowing the difference between “healthy fats” and “bad fats” is crucial for sustaining good health.

Good Fats

“Good” fats are unsaturated or monounsaturated and polyunsaturated fats. In addition to lowering blood cholesterol levels and reducing inflammation, unsaturated fats also regulate cardiac rhythms. Beneficial fats are found mostly in plant-based diets and are liquid at room temperature.

Bad Fats

Saturated and trans fatty acids are considered “bad” fats. They raise the human body’s susceptibility to sickness. There has been much disagreement and debate around saturated fat. Long-term studies show that reducing saturated fat may be heart-healthy if good fats, particularly polyunsaturated fats, are substituted. At the absolute least, aim to consume saturated fats in moderation.

How Eating Fat Keeps You Fit and Healthy

Here are some reasons why consuming healthy fats may boost your health and fitness.

You Could Lose Muscle

Once the body’s glucose resources have been depleted, fats become the most vital energy source. If you are working hard at the gym to become fit and you are not consuming enough fats, it is likely that your body is breaking down the muscle you have worked so hard to gain energy.

You will feel fuller.

Do you ever consume a meal and feel hungry nearly soon after that? If this is the case, you may not be consuming enough healthy fats to maintain satiety. After a meal, fats are very satiating and may keep you satisfied for much longer. After breakfasting on eggs and avocado toast, one is less likely to seek the snack cabinet.

You will have a healthy heart.

A diet high in saturated fats, such as those found in bacon, may cause long-term damage to the heart, but a diet rich in omega-3 fatty acids, decreases the chances of hypertension and heart disease. A healthy, functioning heart is crucial for good exercise performance.

You Will Naturally Acquire Your Daily Vitamins and Minerals.

Fats may aid the body in absorbing and using vitamins such as vitamin A and vitamin D, which support healthy skin and strong bones, respectively. Strong bones may lower the incidence of physical activity-related injuries such as stress fractures.

You’ll Have Less Inflammation.

Joint discomfort might hinder exercise. Moreover, constant exercise may cause damage. The fats from sources such as fatty salmon and olive oil will allow you to run and lift without experiencing inflammation-related discomfort.

Slowing Sugar’s Release into Your Bloodstream

Carbohydrates are necessary for pre- and post-workout snacks. However, consuming a large amount of carbohydrates at once might cause a blood sugar increase. Eating lipids alongside your carbohydrate source helps delay digestion and regulate blood sugar levels. Try spreading peanut butter or avocado on toast.

Facts: Fats add taste to food.

You need to have scooped out peanut butter directly from the jar and eaten it to understand what delicious really means. Why not begin enhancing your health and fitness performance now by consuming some fat?

Understanding nutrients and calories present in yogurt

It is the nutrients that our body extracts from the food that we consume in order to function optimally. Nutrients are what provide calories and this gets converted into energy by the body. The amount of calories and nutrients present in commercial yogurts vary from brand to brand.

yogurt is considered to be a very smart snack as long as you know which type of yogurt you are consuming and how much of it. An ideal yogurt provides a body with a healthy balance of carbohydrates and proteins, along with healthy fat, probiotics, and calcium.

Understanding ingredients present in yogurt

For diabetic people, the golden rule of yogurt is consuming organic, plain, full fat yogurt that is made from milk provided by grass fed cows and it comes with a very simple and short list of ingredients on the packaging. For example, plain yogurt is supposed to contain only cream or milk along with bacterial cultures. Therefore look for yogurt that is made with milk from the cows that aren’t treated with hormones like RBSTM – a synthetic hormone that increases milk production for cows.

Ingredients you should be avoiding when it comes to yogurt

If you have the habit of reading ingredient labels, in the case of yogurt, look out for added sugars that come in various forms. Dextrose, evaporated cane juice, Green sugar, and high fructose-containing corn syrup are some of the most common ones. While added sugars that don’t harm our body, it does not contain any nutritional benefits for us as well. Artificial preservatives, sweetness, and dies and also something that you need to look out for in compound categories while reading those ingredient labels.

What are the varieties of yogurt available?

Gone are the days when you would look at yogurt made out of just Gao milk as the base. These days, there are yogurt options that are made from goat or sheep milk, and not to forget the plethora of vegan options when it comes to yogurts.

Animal sources of yogurts: people who suffer from diabetes, Icelandic yogurt or greek yogurt that is made from cow‘s milk should be ideal. yogurt that is made from the milk of sheep and goats and can also be considered as the second best option. Goat and sheep milk-based yogurt are known to be lower in lactose levels and have less inflammatory properties when compared to cow milk because the acid and fatty profile is different. Goats milk is also considered to be higher in calcium levels when compared to karmic. Consuming yogurt is known to reduce risk of type two diabetes and is consumed daily by almost 14% according to a certain study that was published in the year 2017 in Journal of nutrition.

Plant sources of yogurts: cashews, coconuts, macadamias, almonds, and soy I consider to be some of the best options when it comes to yogurts for vehicles. However, these plant sources are milk or dairy free and therefore they lack lactose and do not have that natural sweetness that is found in cow‘s milk yogurt. Most of the vegan alternatives for yogurt contain added sugars or flavorings, therefore, always remember to check ingredient labels more thoroughly when it comes to vegan foods.

You see, there is no dearth when it comes to yogurt options that are available in the nearest store near you. You could either go for dairy products that are made traditionally from animal milk or you could go for vegan friendly yogurt options that are plant-based. However, always remember to avoid yogurts that contain synthetic hormone called RBST, artificial sweeteners, chemical dyes, preservatives, and corn syrup that has high fructose.

One of the best ways for you to choose yogurt is to keep dietary guidelines in mind and you could find out about this after consulting your nutritionist or doctor.

Some fun ways to enjoy a cup of yogurt

yogurt makes for a healthy breakfast. And you can make it more indulgent and nutritious by topping it with 8 to 6 frozen berries and maybe a tablespoon of chopped nuts which notches add for crunch but also are good sources of healthy fats and protein.

• Dips-if you like greek yogurt, you could use it in the place of Sir cream for your dips, or you can also add it to your dressing as well and maybe you can use it to make a healthy coleslaw which is lighter and tangier.
• Smoothies-mix your goods with your fruits to add more protein and make it more thicker and creamy.
• Desserts-instead of considering ice cream, opt for frozen greek yogurt dessert. Top it up with some frozen or fresh berries and enjoy a sweet after dinner treat.

yogurt is considered to be rich in nutrients and makes for a healthy snack especially for those who are diabetic. Opt for yogurt that has the least amount of carbohydrate and no added sugar. The key here is to avoid yogurt that increases your car and calorie intake without providing any nutritional benefit for your body.

Let’s look at the negative side effects when you skip a meal

Skipping meals detriment is your health especially when you are diagnosed with diabetes. The first and foremost principle that doctors asked the patients to follow in the case of diabetes is that it is very important to eat balanced meals at regular intervals as this will help in stabilizing blood sugar levels of the body. If you are consuming diabetes medicines then it tells your pancreas to produce insulin and if you skip a meal during this time, your blood sugar levels will drop instantly. Lower blood sugar levels also called hypoglycemia is defined as a number that is less than 70 MG/DL and it should be treated with at least 15 g of immediate acting carbohydrate in order to bring the blood sugar levels back to a safe level. If you suffer from lower blood sugar, you are more likely to eat more calories from sugary foods in order to pick it up. And if you are someone who is trying to shed those extra kilos, this will not make any sense because you might have to start eating extra calories and you might also be feeling a bit crummy too. And understand that frequent instances of lower blood sugar levels are not only dangerous for a body but it also can lead to weight gain which is the last thing that you would want.

Also remember that if you skip a meal, it doesn’t mean that you can eat double meals later on. You must never go overboard when it comes to carbohydrates consumption especially during dinner. When you eat a large meal that is rich in carbohydrates the body tends to produce a huge amount of insulin in order to reduce the blood sugar levels. And if you are diabetic, this mechanism does not favor your health. Your pancreas will not be able to keep up with the glucose load or the insulin that your body is making. The result of this will be a high blood sugar level that might make you feel irritable or tired.

Can skipping meals lead to weight loss?

Skipping meals will lead to poor food choices while eating your next meal. And this holds true! Oftentimes, if you skip a meal, we end up becoming so hungry that by the time the next meal comes, we can see ourselves over consuming food that is bad for your health. Over eating meals can instantly result in weight gain as well as high blood sugar levels. Therefore, the essential key for losing weight is to stick to a well-balanced, whole food healthy meal plan that states but within the calorie budget.

Your mood and meals

Do you feel irritated whenever you are hungry? The reason behind this will be low blood sugar levels. And leading your body to our low blood sugar level is extremely dangerous when you are diabetic. It will make you feel very anxious, angry, and confused. Always ensure that you eat regular meals in order to fuel your body with the energy it requires to survive the day. Think of your body as if it was a car and it needs fuel to go every few hours. Without adequate fuel, your car will not be able to function up to its optimum capacity.

Skipping meals can never be a solution to control your blood sugar levels or to achieve weight loss. If you are a person who is diabetic and is trying to lose weight, then you must look at eating regular meals that are rich in vegetables, fruits, healthy carbohydrates, lean protein, and fiber in order to achieve successful weight loss and maintain optimum blood sugar levels.

And always remember to ensure that you get your key nutrients right. Ensure that your meals include recommended daily intake of minerals, protein, vitamins, fiber. If you skip meals it reduces your daily required nutrient intake and it will leave you with a body that has a compromised immune system and several mineral and vitamin deficiencies.

These nutrients found in multivitamins could be very harmful

Take note of the seven supplemental nutrients and if they are found in your multivitamins, then you should definitely become concerned.

Vitamin E

Supplementation of this particular vitamin, vitamin E has directly been linked to a risk of heart failure. Several trials were conducted and one particular trial that was published in the year 2000 showed how it included nearly thousands of older people who had a history of cardiovascular diseases or diabetes. These subjects were assigned randomly to either administer 400 IUs placebo or vitamin E. The results that showcased showed that there was a higher risk of heart failure among those who took the vitamin E supplement.

A study that was published in the year 2005 in a nutrition journal notes how when the 2000 trial was conducted it included a huge range of demographics but it did not report the dietary intake of the subjects. And that’s why the authors concluded that much more research needs to be done in order to determine whether or not vitamin D supplementation is linked with an increase in contracting cardiovascular diseases. Additionally, another analysis published in the American Journal also found that there was an increased risk of dying among subjects who were made to consume 400 to 800 IUS vitamin E every single day. But this particular research again did not determine that if 12 to lower doses of vitamin E, safer example 200 IUS, did they also force any risk of developing a cardiovascular disease?

And always remember that vitamin E is found abundantly in raw seeds and nuts, therefore there is no requirement of exposing ourselves to potential harm by taking vitamin E dietary supplements.

Vitamin A

Recommended limit of daily allowance RDA for vitamin a 700 µg for women, 900 µg for men, and 300-600 µg for children – and it all depends upon sex and age. Higher doses of vitamin A and less result in toxicity in the body. Vitamin E over supplementation can weaken bones and also pose risk of fractures. It reduces the bone density and increases fracture problems especially the risk of hip fracture.

Selenium

If you consume multivitamins that contain selenium, overdose of the same can lead to elevated cholesterol, cardiovascular disease, prostate cancer, diabetes, ALS, impaired thyroid function, impediment systems and much more. The best way to include selenium in your food is by eating nutrient dense food such as seeds and nuts.

Iron

Iron supplements need to be taken only if there is a deficiency or a defined need. Iron is found in many animal products and plant foods and supplements as well. If we store a lot of iron into a body it increases the risk of heart disease, colon cancer, and also neurodegenerative diseases.

Beta carotene

This supplementation is also linked with an increased risk of contracting cancer problems. Supplementing beta-carotene might interfere with the absorption of other vital carotenoids in the food that we eat.

Folic acid

It is a synthetic form of vitamin B for late. Supplementing folic acid may disrupt normal actions of food folate and it is also connected with increased risk of prostate, breast, and colorectal cancers. It is very essential for growing ourselves and dividing the scenes and also preventing neural tube defects when fetuses are developed. By consuming green vegetables and beans, folic acid is supplemented naturally.

Why considering nutrients through whole foods is the best option for us?

Although every day it cannot be perfect, no supplement or multivitamin can be perfect either and definitely cannot make up for the amount of nutrients and vitamins our body can absorb from a nutrient dense whole foods or diet. If you want to live a longer, healthier life, then we need to follow a well-balanced diet made of natural and whole foods. Natural foods are considered to be rich in nutrients and they supply a body with all the required minerals and vitamins.

So, how can exercising regularly affect one’s sex life?

Whether it is about having a direct impact or whether its effects are meant to be more regular or subtle – exercising does offer a range of sex enhancing physical and mental benefits. Let’s have a look at some of them.

It tends to reduce stress

Having the mood for great sex is very vital. Imagine carrying a baggage full of stress or tension in your mind when you enter the bedroom with your partner. All that work piled up, all the chores that need to be done, looking after pets and kids – mood can definitely kill! Exercising is definitely a remedy here — physical activity is known to produce endorphins which are the hormones that act like natural pain relievers that make you feel happier. And if you are happier, your sex life is definitely sure to bloom.

It might boost blood flow and its circulation

When we exercise our heart rate becomes more as our heart contracts faster. Because of this blood circulation throughout the body becomes healthy. Good circulation of blood increases the sensation which matters most when you’re having oral sex. Especially for males, it reduces your chances of falling prey to erectile dysfunction. Although there are several things that are attributed to ED, everything is connected with the blood not being able to travel healthy lead to the penis effectively.

It will boost your self-esteem

Doing regular physical activities will make you feel good about yourself and this will translate naturally in your bedroom as well. One of the studies from an older journal related to human sexuality found that people who exercise are more likely to have a positive view about themselves and will feel more sexually desirable to their opposite sex as well.

It might lead to frequent and even more intense orgasms

When you exercise regularly, or its hours, your body has a stronger core, leg muscles, and pelvic floor. If you are living a sedentary life then your body will not be flexible and we all know how much flexibility matters while having sex. The stronger your muscles are especially around your pelvic floor, the more intense your orgasms will be.

Role of exercising in increasing sensation and stamina

This is no hidden secret that you have great sex you need to have good stamina and of course you need to feel the sensation in order to feel elated with your partner on bed in between sheets. And if you need an active lifestyle you might find that some of the exercises that you have been doing in the gym or at home does provide some sexy benefits as well. Consider the below mentioned exercises to increase your sensation and stamina when having sex:

• Bridge-it strengthens your glutes, pelvic floor, and hamstrings. It helps you thrust harder as well as longer.
• Kegel-it is a very popular exercise when it comes to the pelvic floor as it strengthens the muscles around the nether area. It also means incredible power control and bladder control along with improving a sexual function.
• Lunch- this targets the legs and promotes stability.
• Squat-stronger legs are very important in the bedroom. Doing this exercise will target your hamstrings, clothes, and quads.
• Plank-it is a full body exercise that is amazing for building your overall stability and strength. It teaches you to support your own body weight. And we know how much balancing in unstable position is important while having sex.
• Push-up-upper body strength is very important as it helps to support your body weight with is when you’re trying or getting experimented with positions while having sex.

Can we count sex as an exercise?

We are very sure that this question comes in your mind every time you have sex, doesn’t it? Sexual activity equals Hardwork, especially when you are performing sex in complicated positions. And when you move your body in a way that is beneficial for your health, we hate to break it to you that sexual activity is not a calorie burner activity. A certain study that was undertaken in 2013 showed how 21 heterosexual couples who were in the early 20s actually tracked the energy expenditure while having sex and while doing exercise. The result of this study shows that on an average, healthy participants burn just 3.6 cal per minute while performing sexual activity.

Especially since the breakdown of the novel coronavirus and the start of the pandemic Eire in our lives, staying contained in doors not going to offices for work and limiting your mind and body to a contained space can really be very mentally taxing and will definitely make you not feel so good. However, the pandemic has given the focus and thrown that limelight on the importance of mental health and people have started taking their mental positivity very seriously.

And now when the offices are slowly opening up around the world, kids are being made ready to go to the schools, and all the teenagers are prepping for the most exciting years of their life at college, this holds another challenge to stabilize your mental health with this new change. So, how do we get rid of these stressful moments without having to break our head? How do we handle those emotions which are hidden deep within us and show us no signs of moving away? Let us help you with certain ways that will help soothe your body and mind during times of distress. Read on.

Ways to Help Your Body and Mind calm down when it is overwhelmed

There is no hiding that stress comes in various forms. And it is something that tends to build up gradually over the time and doesn’t really occur in a moment and then vanishes. Dealing with chronic stress is very important and the only way we can deal with it is by managing it over a long period of time. Too much stress will make you feel very overwhelmed and it could really sneak up on you. Here are some easy strategies that will help you calm yourself down in the most overwhelming moment and hopefully it will help you deal with whatever situation you find yourself in.

Taking a short walk

We all know exercising is one of the best ways to relieve stress as it blows off that hot steam by releasing the happy hormones called endorphins. And even if you could spare just 10 minutes every now and then to move your body a bit, that will also help. And if you have more time or you can dedicate 30 to 45 minutes in a day to some physical activity, then we recommend that you take a walk outside for it will make you feel better. When you work with a good friend, you can also add social support to some physical activity with that. There are benefits of walking alone and then there are benefits of walking with someone you know. Working alone will help you give some time to yourself to reframe, think and look at the situation that you are dealing with with renewed optimism. If you are walking with your friend, you will tend to open up those feelings towards your partner and you can soak in some healthy advice as well. Taking a walk will provide you with both long-term and short-term benefits and the bonus here is that it will help you get out of the stressful situation as well.

Breathing deeply

If you lead a very hectic life and you are in no position to leave what you are doing and venture out for a long walk or a short walk, then you can feel better writing it where you are positioned just by practicing certain breathing exercises. By breathing deeply you will make way for more oxygen to enter your body and this will help release all the physical tension inside you. You can do this anywhere and at any given point of time even when the demanding situation isn’t letting you go. To make deep breathing more effective, always remember to close your eyes or press your palms together in a prayer position and take deep breaths.

Reframing your situation

Most of the time we tend to intensify a stressful situation by the way we look at it. If we can look at the same situation with a different perspective, it could cause you less stress. Emotional and mental stress is caused mainly by being a pessimist and is often stretched because of a self sabotaging pattern of thoughts. Therefore always make an attempt to look at things differently when you are feeling stressed about the situation.

By visualizing relief

If you could spare a few minutes of peace for yourself in a day, then guided imagery and visualization will help you restore your mental health. They are considered to be very easy to do and will help you relax both physically and mentally. Practicing it regularly will take you to your happy place.

Another important point to note down is to keep your body hydrated by drinking lots of water. Drinking a cup of tea is also considered to be very stress relieving.

So, how much alcohol is the right amount of consumption and how much of it is too much for our health?

Did you know that for damaging the liver, the amount of alcohol that a patient must have been consuming is at least 21 units per week that is around say two bottles of wine per week or two pints of beer per day. However, we need to understand that it isn’t just that drinking excessively can damage —Even our brain gets damaged! Overdrinking is directly associated with increased chances of dementia. And according to a recent study that was published says that even if you are drinking moderately it directly decreases your brain’s volume – in short, it shrinks your brain.

Heavy alcohol consumption has definitely been associated with brain damage. However, certain studies conducted by the University of Pennsylvania state that even when a person is drinking moderately, it can have a severe impact on the brain’s size and structure. And it could also lead to permanent cognitive impairment.

For example, a certain case study says that a 50-year-old person who drank pints of beer once a day on an average effectively aged their brain with +2 years. And those who consume at least four drinks on an average every single day had the brain of a 10-year-old.

So, what is the right amount of alcohol for consumption?

NIAAA also known as National Institute of alcohol abuse and alcoholism is known to set certain guidelines that tell us about drinking levels that can be considered safe. Which is one drink for women daily and two drinks for men daily,, even these levels can cause detectable and harmful changes on the brain. Presuming a certain level of safe drinking is inadequate. Drinking in general takes a toll on the gray and white matter that can be seen inside of the tree. And with every single drink that you take, the damage to the brain gets extensive.

Frontal lobe damage

It is very common for most of us to focus on the disease called dementia when we talk about the effects of alcohol on our brain. We basically look for decreased memory capacity or any changes in the memory. After all, when we see dementia, it means memory loss. We seldom realize that it is the brain’s Frontal lobe which is actually destroyed by alcohol at a very early stage than the other parts of the brain that are connected with memory. Now you might wonder what are frontal lobes? They are responsible for controlling our ability to think, behavior, and our personality. Therefore it is very important for us to detect brain damage at an earlier stage.

How does alcohol damage the brain?

Alcohol starts by reducing the brain volume and it does so by causing the cells in our brain to expel water. It is a systematic effect of desiccating nature and when we say the brain loses its volume it doesn’t necessarily mean that the brain has lost its ability to function. However, repeatedly drinking can lead to severe problematic negative effects in the brain.

Therefore we can say that drinking doesn’t really kill the brain cells; however, we can accurately say that it definitely can disrupt the function of brain cells.

Old-time drinkers

We understand that it is very surprising to know that alcohol has serious potential of damaging the brain and it might be even difficult for society to accept the same. For example, it is amongst the people who are aged between 55 and 73 who have shown most harm after consuming alcohol when compared to previous generations. They are exposed to higher risk of dementia than other younger age groups.

So, how do we tackle this problem? We need to change our attitude towards drinking and how we look at healthcare in the first place. We need to educate people about the effects of drinking on not just the brain but other organs of the body as well. If we observe, it is those who already have a Weikel mental health that resort to consumption of alcohol therefore government bodies need to take it upon themselves to issue policies that will improve public health and also mental health of their people. As a society, we need to support each other in terms of physical and mental health and avoid falling prey to bad habits such as consumption of alcohol. Cutting down the consumption of alcohol or giving it up completely will help our brain to stay healthy and function beautifully.