Ways to Maintain Your Mental Health

In today’s fast-paced and ever-evolving society, there are many factors that may have a negative effect on your mental health. These include hectic work schedules, a busy family life, natural disasters, life-changing events, and ever increasing exposure to screen time, among others. The natural aging process also influences mental changes, such as decreased mental functioning and slower processing speed (although certain lifestyle habits can help delay or prevent these types of age-related changes in mental abilities from occurring). In this article, we will explore some of the most essential and beneficial strategies for maintaining your mental health.

Eat Nutritious Meals

A new and rapidly-developing field called “Nutritional Psychiatry” emphasizes the important role that nutrition plays in sustaining optimal mental health. Research shows that individuals whose diets consist of healthier foods are less likely to experience psychiatric symptoms or mental disorders (e.g. anxiety, depression, dementia). This healthy diet includes food such as lean meats, whole grains, low-fat dairy, fruit, vegetables, legumes, olive oil, and fish. In contrast, people who eat more processed foods (such as chips, hamburgers, pizza, white bread, flavored beverages, beer, etc.) have a higher risk of experiencing mental health problem.

Eating processed foods is associated with increased concentrations of inflammatory substances that can damage cells throughout the body – and brain. In other words, the same types of foods that are linked to conditions such as heart disease, diabetes, and cancer may also impair your mental health. A consistent diet of processed food is associated with high levels of C-reactive protein (CRP): a marker of inflammation. Increased CRP levels are generally observed in the brains of individuals who have Alzheimer’s disease. High levels of this protein have been found to increase the risk of developing dementia as well. Healthy food such as legumes and fish contain omega-3 fatty acids that have active components which disrupt the activity of inflammatory substances that can damage brain cells. Research indicates that a nutrient-rich diet supports optimal mental clarity, focus, performance, memory function, and a heightened mood.

Perform Exercise on a Regular Basis
 
Exercise is as essential as proper nutrition. Regular physical activity has proven to be beneficial toward enhancing memory function while reducing anxiety and depression. In particular, exercising releases mood-, mental performance-, and energy-enhancing neurotransmitters (chemicals in the brain) such as adrenaline and dopamine, as well as endorphins, which are mood-enhancing hormones.

This process supports enhanced mental health.

Heightened levels of these neurotransmitters and endorphins improve the body’s ability to maintain mental stability in response to emotional distress that may be experienced during future incidents. Exercise has a sustained effect on anxiety levels and mood. This helps individuals who exercise on a regular basis display more emotional stability and enhanced mental resilience to intense situations.

Kids playing sports regularly show more resilience against stressful events.  The same degree of mental composure is not always observed in people who are not physically active. As little as thirty minutes of daily exercise provides these types of benefits toward your mental health.

Try Alternative Approaches

When you believe that self monitored measures are not adequate, it is time to see a professional.  The world of medications and therapy has developed over many decades although some individuals either do not like the side effects of the medications or do not find them helpful.  Talk therapy can be significantly helpful for many individuals.  Now there are various smartphone apps that help addressing anxiety, insomnia, and other mental health symptoms. 

Epidemiological studies show that about one third of people with depression do not respond to several trials of medications and therapy.  For them, other non-medication interventions such as deep Transcranial Magnetic Stimulation (dTMS) can be beneficial.  dTMS involves use of magnetic pulses to stimulate neurons in the brain. This type of deep stimulation helps target psychiatric symptoms such as depression, as well as cognitive impairments such as memory problems, language issues, and decreased processing speed. It even targets mental difficulties that are associated with Alzheimer’s disease. Clinical research shows that dTMS reduces psychiatric symptoms in many neuropsychiatric conditions. 

There are different types of transcranial magnetic stimulation protocols, but dTMS is well tolerated and has improved efficacy with treatment resistant depression and obsessive compulsive disorder (OCD).  Shorter duration of the sessionis also an added benefit, especially for people who have busy schedules.  A session lasts for about 20 minutes, which allows people to return to their daily activities with little delay. It is an FDA approved procedure backed by multiple clinical trials. 

The key to maintaining your health is incorporating healthy habits into your lifestyle. 

Remember,habits that can have a negative effect on your physical health can also disrupt your mental health. A nutritious diet nourishes both your body and mind, and regular exercise releases natural substances that further enhance mental health.  If needed, seek professional help to see if you can benefit from technologically advanced treatments with deep TMS.  It is necessary that you approach your health in holistic manner and implement lifestyle changes that improve your physical and mental health because one is incomplete without other.

Author bio: Dr. Manish Sheth is Licensed and Board Certified in Psychiatry and Addiction Medicine. He has experience working with patients who have various conditions such as depression, bipolar disorder, OCD, anxiety, ADHD, and various mood disorders. He is the founder of AchieveTMS.com

How are the electronic cigarette companies helping people to shift from tobacco smoking?

Did you know that it was stated by Public Health England in the year 2015 that vaping is at least 95% safer than smoking? This declaration led the entire UK to completely endorse these vaping products as the best and the most effective forms of smoking cessation aids. It was later on added that although vaping is not 100% safe and free of risk but if considered as an option against tobacco cigarettes, they’re certainly much safer. Moreover, the e-cigarette companies are promoting e-cigs as smoking cessation tools and people are being asked to take to vaping in order to be able to quit smoking.


While you can vape e-liquids or e-juices, you can also find CBD oil and vape pens from Vsavi from the wide array of collections that they have. Keeping in mind the fact that CBD oil doesn’t produce the ‘high’ feeling which is usually common with THC which is also found in cannabis plants, it is common that CBD is also now being accepted as a vaping element.

What does a successful ex-smoker has to say about quitting tobacco?

The first thing that you have to focus on while quitting smoking is to use the vaporizer in the right way. When you take a single puff on  your cigarette, this will contain higher level of nicotine as compared to an e-cig and hence you have to determine the total number of puffs which you require taking in order to inhale the right level of nicotine. If you fail to get that required amount, the ex-smokers will continue to crave for the stimulant and this can soon make them reach out for a cigarette.

There are various types of vaporizers and the best ones for stopping smoking are the ones where you are allowed to adjust the level of nicotine that you inhale. This will let you minimize the amount of nicotine over time. Experts always suggest that at the first, you should rather keep it simple instead of experimenting with several flavours and other fancy devices for vaping. Remember that the familiar and simpler it feels, the effortless the transition will be.

You’ve got to control your health

Despite all this that you came to know about the benefits of vaping over smoking, no-one is suggesting that you should take to vaping e-cigs for a long term. Once an ex-smoker weans off of nicotine, he/she should begin to work on putting aside the vaping devices to take proper care of his/her health.

So, if you’re someone who is trying to quit smoking with the help of vaping, you can take into account the above listed ways of weaning yourself away from the habit of smoking.

This is a guest blog post.

Tips to Finding a Good Rehab Center in NJ

Overcoming an addiction is not easy if you don’t get professional help. In NJ, there are several rehab centers offering treatment services to addicts. Although there are several centers to choose from, finding the perfect rehab center for you or a loved one depends on many things. When looking for the best rehab center, there are certain things that you need to consider for you to make the right decision.

That is because rehab services are different depending on what type of addiction you want to deal with.

Some of the things to look for when searching for rehab centers in NJ include:

How long it has been in existence

The high demand for rehab services can make it easy for someone to take advantage of you. That's why it is better to go to a rehab center that has been in existence for a more extended period of time, let’s say five years. According to experts, a rehab center that has been operating for a longer period of time is more likely to be capable of handling your addiction problem compared to one which has just been opened recently.

Reports also have it that many new rehab centers in NJ end up being shut down due to unethical practices. Note that the high demand for rehab services should not point you to a rehab center that you know nothing about.

Types of treatment offered

Addictions are dealt with differently. As there are institutions that use medical procedures, there are others that use a more spiritual and mental approach. Depending on what type of addiction you want to fight, you will know which rehab center to go for. However, it is advisable that you find professional advice on which type of rehab center and treatment will work for you. It is better to know which kind of help you need because it will give you an easy time of knowing where to find help.



Location

The location of a rehab center plays a huge role. Addicts live a very stressful life, and there is nothing better than finding a rehab center that is ideally located. In most cases, people prefer going to rehab centers that are located in private and quiet neighborhoods. That is because such patients require a peaceful place where they can let go of their stress. A good location should also give the patient freedom to meditate peacefully without triggering a relapse.

How long the treatment will take

After being assessed by a physician and the problem identified, the physician is likely to know how long treatment should take. Note that, there are different ways of dealing with addiction. There are rehab centers that will take a matter of days to solve your problem while some addiction cases require the patient to be admitted.

Whichever the case, it is important to know how long you or your loved one can take before the problem is solved. You should also note that it is not a must for a patient to stay in a rehab center to receive treatment. Most rehab services tend to diversify how they treat patients with respect to their condition. That is why you will find rehab centers offering treatment to patients without requiring them to leave their homes.

Conclusion

Finding the best rehabilitation center for you or your loved one involves more than searching the internet. You need to make a few confirmations before starting your search. However, the best way to start looking for the perfect rehab center is to first identify the problem. After that, you will slowly get to find out the best type of treatment and then finally find where to get the treatment.

This is a guest blog entry.

Choosing the right bike for touring and for health purposes

Traveling on a bike is an incredible feeling plus a different means to mix travel with the cycling the sport. Bike touring has unique equipment needs beginning from the most vital item: the bicycle itself. If you desire to have it correct from the start, it is significant to discern how choosing the right bike for touring goes well with your needs.

What are some of the cycling benefits?

Weight control and obesity

Cycling is a decent way to reduce or control weight, as it increases the metabolic rate, burns body fat and builds muscle. If you want to lose weight, biking must be combined with an excellent eating plan. Cycling is a contented form of workout, and one can adjust the intensity and time– it can be built up gradually to suit your needs.

Muscle tone and strength

Cycling shall build muscle, particularly the glutes, calf, and quads. The extra muscle mass one grows, the stress-free it is to burn fat. Conditional on how you cycle it can likewise tone plus build the upper body. If one frequently stands in the saddle, the shoulders and arms shall get a decent work-out as well.

Better-quality cardiovascular function

Biking is an aerobic activity, which implies your lungs, blood vessels and heart all have a work-out. With time, cycling shall decrease the blood pressure plus the resting heart rate. Cycling a bicycle fast, or on mountains, is the sort of vigorous physical activity of which numerous people do not get adequately.

Cycling diminishes cancer risk and heart disease.

Cycling upsurges your heart rate and gets blood pumping in the body, plus it burns down calories, off-putting the risk of one being obese. Therefore, it is amid a collection of forms of exercise recommended as being a healthy means to cut the risk of developing serious illnesses like heart disease or cancer.

Augmented energy

Riding builds muscle strength, overall physical endurance, and stamina; consequently, for several new cyclists, it is an unanticipated advantage to have extra energy for everyday activities. Walking up the stairs shall no longer be a strenuous exercise with the extra fitness and strength built with consistent cycling.

Arthritis, bone injuries, and cycling

Cycling improves coordination, strength and balance. It may likewise aid to inhibit fractures and falling. Cycling your bicycle is a relaxing form of exercise for those people with osteoarthritis as it is a low-impact exercise that places little stress on your joints. Biking does not precisely help osteoporosis (the bone-thinning illness) because it is not a weight-bearing sort of exercise.

Mental ailment and cycling

Mental health disorders for example stress, anxiety and depression can be abridged by steady bike riding. This is owing to the consequences of the workout itself and because of the pleasure that riding can offer.

Choosing the right bike for touring can help to guard you from grave ailments for example stroke, several cancers, heart attack, obesity, arthritis, diabetes and dejection. Bike riding is healthy, delightful and a low-impact sort of exercise for everybody.

This is a guest blog entry.

Top 20 Things You Should Know About Common Pain Relievers

Pain is nothing but the agitation of the nerves which is the body’s way of saying that some part of it needs immediate attention and care. The concept and application of painkillers and pain relievers has been around for over two thousand years. Back in the olden times, people used the essence of the bark of a willow tree to cure fever and pain. With the passage of time, modern medicines have come a long way and now a wide array of different pain relievers have been developed for commercial use.

What are pain relievers?

Pain relievers are medicines that help decrease and reduce headaches, sore muscles, arthritis and other such bodily pains and aches. Medicines and drugs like Dolo 650 are effective pain relives that are over the counter medicines or OTCs.

20 things to know about common pain relievers

1. Effect: pain relievers are fundamentally drugs, some of which help reduce pain caused by inflammation. Conditions like arthritis are often related to inflammatory pains which can be subsided by the use of painkillers and pain relievers.
2. Strain on the gut: pain relievers are hard on the stomach walls and can cause irritation from continued use. Apart from the most common OTC, aspirin, Dolo and another drug of the same type have been prominently observed. The side effects of medicine like dolo 650 is mentioned at docprime and are due to longer term use or heavy use of such medicine. So occasional use of pain relievers is often completely safe.
3. Other pains: pain relievers are generally associated with pain caused by inflation. For other pains which are non- inflammatory based, acetaminophen is recommended to ease pains in a different way.
4. Specific COX- 2 inhibitors: developed in the year 1990, this is a new class of pain relievers that are said to be just as effective but have a positive side which would spare the stomach from irritation. Though easy on the gut, this line of drugs can put a strain on the heart. Because of this, dosages of 200mg each day is set as the maximum becaue under this limit the heart bears little strain.
5. Common OTCs: Dolo 650 side effects are not very severe as it is one of the common OTC’s which are less expensive than the branded one and work just as well. Buying generic pain relievers is a great choice for normal occasional use.
6. Extra help: if a person finds themselves in a position where he or she needs to take pain relievers every day for a long time, then they should take some complementary medicines to counteract the strain put on the stomach due to continuous consumption of pain relievers.
7. Pain relievers and aspirin: if a doctor has recommended and prescribed aspirin from the heart, then taking pain relievers before the aspirin will help prevent clots from forming in the blood due to the properties of aspirin.
8. Time difference: if one happens to be taking multiple medicines along with pain relievers, then he or she should wait 8 hours after taking a pain reliever before administering other medication.
9. Blood pressure: pain relievers tend to increase the blood pressure of the patient who takes the drug. This is most prominent in people who already have high blood pressure but can also be seen in those with normal blood pressure also.
10. Kidney problems: pain relievers, when taken in heavy doses for a continued period of time can be very hard on the kidneys
    and in some extreme cases can even lead to kidney failure.
11. Effectivity: different people have different side effects of pain relievers. This is why consulting a doctor before taking any is a smart choice.
12. Different drugs: there are a plethora of different pain relievers on the market. Knowing which one is the best for a person is important to get the best results.
13. Allergic reaction: reading the key components of pain relievers is a vital part of buying one. There are different components and a person may have an allergic reaction to a specific type of pain reliever.
14. Types of pain relievers: there are two types of OTC pain relievers. Acetaminophen and non-steroidal anti-inflammatory drugs or NSAIDs. The first is used for fever related pain and pains from non-inflammatory sources and the later is for pain caused due to inflammation.
15. Safe amount to take: NSAIDs and other pain relievers are safe for everyday use but it is wise to stick to the lowest required dosage. Staying below 3,000 mg each day will help avoid any major future complications.
16. Prescription: one does not need to have a prescription to buy pain relievers OTC but is it important to make sure that you have consulted a doctor before taking any.
17. Side effects: the major side effects of pain relievers are nausea, drowsiness, and constipation. This is why a doctor should handle and manage the medication closely.
18. Safest drug: for most of the older adults and elderly, the safest pain reliever is acetaminophen which is commonly known as paracetamol.
19. Immunity: after taking any pain relievers, the immune system of the body tends to weaken. It is important to take rest and be careful after taking pain relievers as the immunity of the body breaks down.
20. Avoiding alcohol: alcohol and pain relievers should never be taken at the same time. The combination of the two can prove to have disastrous consequences on the body and should be avoided at all costs. 

For those who are taking pain relievers or are considering taking this type of drug; they should be aware of these common aspects and traits of pain relievers and the act of consuming them. No matter what the cause of the intensity of the pain, it is crucial to get a doctor’s point of view and have a check up before self-administering any kind of pain reliever. Being aware of these common aspects of pain reliever will help people avoid any major problems in the future and can make their way to a speedy recovery.

This is a guest blog entry.

Top 5 CBD Affiliate Marketing Programs You Should Consider Investing in

For those who are unfamiliar, CBD stands for Cannabidiol. It is one of the many compounds you find in a Cannabis plant. No, it is not an illegal drug, and in fact, the World Health Organization has recommended not to schedule it as an internationally controlled substance. CBD is an entirely natural product that almost has no side effects when ingested. It is used to treat epilepsy, relieve pain, drastically reduce anxiety and help with depression.

The CBD industry is projected to become a 22 billion USD industry by 2022 according to marketing experts at Brightfield Group. With this growth, comes great opportunity. More than being able to enjoy the wonderful benefits of this natural drug, you too, can enjoy the profit it brings.

Here are the top five CBD affiliate marketing you should consider investing in:

1. Hemp Bombs

Hemp Bombs is undisputed in offering the best opportunities to affiliate marketers. They provide the best pricing, customer experience, and has one of the best websites that’s proven to convert customers. More than having a user-friendly website, Hemp Bombs also provides high-quality content that you can share for promotional purposes. CBD articles are essential to educate customers about its benefits and remove the stigma of Cannabis. Other educational materials can also be found at https://trustedcbdoil.com/.

Here are more benefits of joining Hemp Bombs:

• Commission rate starts at 20%
• They provide weekly payouts
• Cookies are stored for 90-days
• A chance to earn from sub-affiliates

Best selling products include tinctures, pain rub, gummies, vape juices and CBD capsules.

2. CBD Essence

CBD Essence’s major selling point for affiliate marketers is their cookie storage time which lasts up to 180-days. When cookies are stored longer, your earning capabilities increases as well. They also offer high-quality products and customer service. More than the service, they are also proud of their friendly interface that promotes a seamless online shopping experience for their customers.

Here are more benefits of joining CBD Essence:

• High converting website
• They offer free shipping to entice more customers
• Prompt monthly payments
• 180-day cookie period

Best selling products include pastes, pet CBD, edibles, tinctures and capsules.

3. CBD FX

CBD FX is a known and certified CBD manufacturer and seller. They manufacture CBD oil, shots and capsules. What’s good about CBD FX is their dedication to selling quality products to their consumers. They offer almost every CBD products in the market, so it’s a one-stop shop for customers which means more chances of conversion. CBD FX also provides their customers a Certificate of Analysis for each product they sell. The certificate shows the customer that they received a full-spectrum CBD product.

Here are more benefits of joining CBD FX:

• 20% affiliate commissions
• 10% potential earning from sub-affiliates
• Personalized coupons and URLs
• Sign-up bonus of up to $25

Best selling products include pen kits, CBD wax dabs, CBD shots, oils and vape juice.
 

4. Diamond CBD

Diamond CBD is another affiliate marketing company that offers high-quality CBD products. Their team manually selects the plants they use for their products from farms in Kentucky and Colorado. They say that they don’t use any synthetic compounds and it’s all pure organic and natural CBD. More than using social media to promote products, they also do offline events that put their customers, front and center — which means more opportunities to earn.

Here are more benefits of joining Diamond CBD:

• 30-day cookie
• Monthly payouts
• 20% commission
• Positive consumer reviews

Best selling products include gummies, creams, wax dabs, edibles and beverages.

5. CBD Pure

Another industry leader, CBD Pure is one of the leading CBD oil providers. Their affiliate commission rate is unmatched and the highest in the industry.  CBD Pure’s parent company has over ten years of marketing experience in consumer products. They also offer a 90% money-back guarantee to their customers which is the reason why a lot of customers trust in their product.

Here are more benefits of joining Diamond CBD:

• 40% commission (highest in the market)
• 30-day cookie
• No pesticides and herbicides on their plants
• Monthly payouts
• 5% commission on sub-affiliates

Best selling products include oil, tinctures and softgel capsules.

Conclusion

The CBD market is the next gold rush, and with a projected billion dollar industry in a couple of years, you don’t want to get left behind. These affiliate marketing companies have been around for a couple of years and have amassed a massive customer following. Signing up is the easy part, what's challenging is turning those promotions into profits. If you’re not sure which company to go for, you can always try them all and see which one you prefer.

This is a guest blog entry.

5 Tips for Staying Healthy As A Professional Truck Driver

Professional truck drivers live a very unique lifestyle. This style of living consists of long hours on the road and away from home. As a professional truck driver, you may have noticed how the job can take a toll on your health. In fact, too many truck drivers put their health second to their driving duties. As a result, they suffer from numerous health problems. Taking some time out for jogging won’t kill you. Fortunately, there are methods for living a healthier life. Here are some tips for staying healthy as a professional truck driver.

Find Ways To Exercise Daily

Professional truck drivers often underestimate their chances to exercise regularly. Of course, you spend long hours sitting each day. However, you also make frequent stops along the way. Take advantage of these pit stops. Use the time to move your body. You can do something as simple as performing 20 push-ups outside your truck. There is also the option to get in a quick, 10-minute walk. Other exercise times may include food runs and bathroom stops. Find ways to exercise daily to stay healthy as a professional truck driver.

Set Aside Time To Rest
Another way to stay healthy as a professional truck driver is to allocate time to rest. Truck driving is not a typical 9-5 job. On the contrary, you may be required to begin a shift at 1:00 AM. With this in mind, it can be difficult to get enough sleep. You must set aside at least 8 hours a day for sleep. As a trucker, this is a crucial tip to follow. Without enough rest, you could put your life along with others' lives at risk. According to this Guide to California Truck Accident Laws, you could face consequences like tickets, loss of job or CDL license if found to be at-fault in an accident. To ensure the safety of yourself and others, get the recommended amount of sleep each day. It will keep your mind and body feeling energized. Hence, designating 8 hours for rest is essential to staying healthy.

Eat When You Are Hungry

To stay healthy as a professional truck driver, you must eat when you are hungry. Truck driver or not, waiting until you are starving is abusive to your body. When you wait too long to eat, your body's blood sugar levels drop. Then, your body signals that you are starving. Severe dips in blood sugar could lead to diabetes in the future. Your career can be negatively impacted by such a diagnosis. It can be difficult to keep up with blood sugar checks while on the road. Fortunately, it is preventable. The simple solution is to eat regularly so that you do not starve yourself and mess with your sugar levels.

Grab Healthy On-The-Go Foods

While eating frequently is important, you must fuel your body with healthy foods. You will not benefit from eating when you are hungry if you are eating tons of junk food. Many truck drivers are under the impression that the only on-the-go food options are unhealthy ones. Nowadays, there are plenty of nutritious food options to eat health while traveling. Choose an apple instead of a bag of chips. Purchase unsalted trail mix instead of a bag of M&M's. Simple food swaps will keep your body and mind working properly throughout long shifts. Even if you choose to eat more frequently, healthy food choices will keep you sustained throughout the day.

Exercise Your Mind

You can also maintain a healthy mind through exercise. While driving for several hours per day, your mind can also fall short of activity. Life on the road does not always permit the chance to do a crossword puzzle, read, or solve math equations. Luckily, there are other ways to exercise your brain while on the road. As long as you do not get distracted, you can listen to audiobooks. If this do not sound interesting to you, turn to music. Music can stimulate your brain as well. Start by varying your genre preferences. Open your mind up to new songs and artists. Get creative in exercising your mind to stay mentally healthy and strong as a professional truck driver.

Professional truck driver should follow these tips to take care of their physical and mental health. Contrary to popular belief, it does not have to be difficult to maintain. Firstly, find ways to exercise each day. Allocate enough time for sleep. Eat when you are hungry. When those times come, choose healthy food options. Lastly, ensure your mind gets enough exercise while on the road too. All of these tips will contribute to your health while driving for a living.

This is a guest blog entry.

5 Bad Habits We Should Give Up In Order To Lose Weight

Losing weight seems to be a rather delicate topic nowadays. Advising someone to start working out or eating healthier might come across as a direct and personal attack. And, though it’s true that the media has hardwired our brains to think that being skinnier is always better; the point might come where our weight starts to interfere with our health; then, rather than an aesthetic socially induced choice, it becomes an issue that might tamper with our happiness, our health, and our life.

It’s always important to ask ourselves this question: Why do I want to lose weight? Whatever the answer is, it should always revolve around us and how we feel about ourselves without taking into account what others (unless it’s a health professional) might think.

Nevertheless, even if we actually want to lose weight, there are several bad habits that are  ‘normal’ companions to our everyday life and may end up sabotaging our own goals. And the worst part is that in a lot of cases we’re not even aware of it.

Here are 5 bad habits that are stopping you from losing weight successfully:

Not enough sleep

Getting enough sleep is what gives us the energy to function the next day. If we don’t charge up our own batteries, our body will try to store extra fat the next time we eat, because, as amazing as nature is, it “thinks” that this will become a habit and it needs to have enough energy to compensate for our lost sleep.

Not having enough sleep also affects the secretion of cortisol, which is the hormone that regulates our appetite. In other words, we’re setting our own bodies in survival mode and we will feel hungrier because we don’t have enough energy to go through the day.

Losing sleep might not be something we’re doing because we want to. It can be induced by stress, depression, long working hours, amongst other factors. However, no matter what’s happening in life, we have to keep in mind that we need to take proper care of ourselves. Before the paying the bills or dealing with any stressful situation, we need to always prioritize our well-being by leading a healthy lifestyle.

Not eating in a healthy way

This does not only refer to what we eat. The way we eat also plays a huge role in how our weight is managed. We all know there are certain types of food that will make us gain weight. But even if we’re eating only “healthy” food, not doing it properly can still tamper with our weight-loss plan.

Bad habits such as skipping breakfast, overeating at dinner, or doing our grocery shopping without having eaten first, are small and simple things that without us even noticing, will have a negative effect on the way we lose or gain weight.

Just as with sleep deprivation, skipping breakfast sets our body on survival mode, making it use the reserved energy it might have and forcing it to store more fat the next time we eat. Eating more than enough will force the stomach to grow bigger which leads to us needing more food to feel satisfied. Even buying food while being hungry becomes a massive willpower test that, if we’re being honest, not many of us can overcome.

We need to make sure we always have healthy snacks at home for those situations where it’s not either lunch or dinner time, but we still need to eat something. Keeping a bag of any kind of nuts at home, as well as fruits, will always be an amazing alternative to chips or junk food in general.

Leading a sedentary life

It’s always important to remain active. Having a 9 to 5 office job will certainly never be demanding enough to be considered as exercise. If we go straight to the couch to watch TV right after we get back home from work, we will not only be getting our bodies used to do nothing, but we will be providing it with a lot more energy than what it actually needs and consumes. Thus, we start the path that leads to gain weight.

There are many activities and workout routines that we can follow to help us lose weight, but it really is a combination of quite a few things that will fit together as pieces of the puzzle to a healthy fit lifestyle.

Alcohol and soft drinks

We can’t always turn away from a couple drinks after work, or a soda with popcorn when we go to the movies, but it should never become a habit. Being able to enjoy a weekend with friends while having some beers or cocktails is never a sin, but when we start to do it a bit too often, we might not only be gaining an immense amount of calories without even noticing, but we could also be abusing our food intake when abusing alcohol.

Our sugar intake with drinks becomes a lot more dangerous because we can’t really feel it, plus, continuous alcohol intake makes our body and digestive system slower, making it harder to process the sugar and a lot harder to process the existing fat,

Eating more than what’s necessary

More than eating too much, what we should think about is: Is it really necessary? We can’t always be loyal to our diet or our workout routine, and sometimes it will be OK to “cheat” but instead of going out of proportion with it, we can evaluate and make healthier choices within an unhealthy one.

For example: Next time we’re getting a hamburger with fries and a drink, we can stop for a second and say no if we’re asked whether we want extra bacon with it, or choose water instead of cola, or simply getting a normal portion instead of having it large. It all comes down to smaller healthier choices that little by little will start to make a difference not only in our appearance but also in our habits and decisions.

Losing weight is something that will always require some effort, dedication, and discipline. If we never let go of the bad habits, we will be going around in circles without any improvement. You don’t have to turn your life over right away. It doesn’t mean we can never again get ice cream during the week or getting takeout after a long day at the office. But we need to be actively taking measures to ensure that we actually achieve our goals. By doing so, we will not only be benefiting our own body, but we will also have a happier, healthier, and longer life.

Did you find this article helpful? If you’d like to suggest any other bad habits we should give up when wanting to lose weight, feel free to leave a comment below.

This is a guest blog entry.

The Pros and Cons of Fasting Diets

There always seems to be a new dieting craze year after year. Once it was the juice cleanse, now it’s the fasting diet, but do they actually work? The short answer is that it depends on the diet. The juice cleanse has been proven largely ineffective by many studies over the years, whereas the fasting diet’s success in helping you lose weight is both due to its extreme nature and due to the cellular processes that fasting induces.

As with any diet, it is your lifestyle habits outside of whatever meal plan you choose that will dictate your ongoing success. Low-calorie and fasting diets, however, provide a stepping stone to your losing the weight and hitting your desired weight quickly and easily. Then, once you have reached your goal, you can find ways to help you stick to your weight through exercise and calorie control.

The Pros of Fasting Diets

Fasting can be quite good for the body and your lifestyle, but only when done with all the facts at hand. Just like anything if taken to the extreme, you can experience incredibly negative side effects.

Before we get into that, however, here is a quick rundown of the benefits:

Can Change Your Cellular Process
Your cells react to fasting in many interesting ways. One of the most interesting reactions to fasting is that it forces your cells to go into autophagy, which means your cells purge themselves of unhealthy toxins they have built up over time and even increases their cell repair process.

Can Help Burn Fat Directly
Fasting can also put your body into ketosis, which burns fat faster than many other options on the market. This means through fasting, you can finally burn off that belly fat that has been plaguing you for ages.

Health Improvements
You can see a variety of health improvements through fasting, especially when done on a specific diet that is designed to introduce the process of ketosis. Some health improvements of those on fasting diets include:

• Reduction Insulin Levels and Prevent Type 2 Diabetes
• Reduction Oxidative Stress and Inflammation
• Reduction Cholesterol Levels
• Reduction Cancer Risk
• Reduction and Improve Alzheimer’s
• Reduction Longevity

More studies need to be done on human subjects in order to verify the findings of current studies of fasting in relation to these health benefits, but so far the scientific evidence is in favor of the practice.

The Cons of Fasting Diets 
 
Like all diets, there are cons, but regarding fasting, these are limited with the benefits far outweigh any disadvantages.

Common Side Effects of Fasting Diets
Some common side effects of these fasting diets include:

• Lethargy
• Hunger
• Diarrhea
• Constipation
• Headaches
• Nausea

Fasting diets should also never be done for more than 12 weeks at a time, though intermittent 5:2 diets can be done for longer. Regardless of what your strategy, always work with others to ensure your health remains safe while you lose their weight.

Low-calorie diets, such as the intermittent 5:2 diet, has risen in popularity recently because of its simplicity. Reducing your calorie intake for two days a week can help you gain the many benefits above.

This is a guest blog entry.

4 Viruses Travelers to Asia Should be Aware Of

Each region around the world has their own collection of exotic and not so exotic viruses that travelers might be vulnerable to. Some are ones that you can get inoculations against before you travel whereas, for others, there’s no known protection.

It’s fair to say that most visitors to Asia don’t pick up anything untoward, but nonetheless, it’s good to understand what viruses are present in Asia.

Here are four viruses that travelers in Asia should pay attention to.

Dengue

Dengue and the resulting dengue fever are a collection of viruses that are all carried by mosquitoes.

Dengue fever has two forms. The first is regular dengue fever and the second is hemorrhagic fever, which includes bleeding as a secondary symptom.

Travelers with dengue will usually exhibit three main symptoms: fever, headache, and joint/muscle pain. Swollen glands and a body rash in the latter stages are not uncommon too.

While some medicines prescribed by a clinic or hospital will lessen the severity of the symptoms, there is no cure currently for dengue fever. Additional medicine and a hospital stay are required with hemorrhagic fever because it affects the platelet levels in the blood and is potentially life-threatening. Usually, hemorrhagic fever only occurs in the second or subsequent dengue infection.

To protect against all kinds of disease, it’s sensible for China expats to buy travel or health insurance. This will cover a hospital stay for illnesses that require it, such as hemorrhagic fever.

Zoonotic

The zoonotic viruses are highly infectious and originate from animals like bats. It can be transmitted to humans through a scratch or bite. There’s a selection of viruses that get transmitted from animals to humans, which include the Nipah and Hendra viruses.

For travelers who plan to go spelunking in caves or visit caves as part of a tour group, it’s worth considering whether you need any booster shots before you travel.

Gastrointestinal

Almost one-third of diseases reported by travelers across multiple GeoSentinel websites who returned from a trip to SE Asia were gastrointestinal by nature. The most common issues related to this included Salmonella, Campylobacter, and diarrhea.

The main issue with eating food in SE Asia is the level of cleanliness of the food, its preparation, and who is preparing it. Not every cook washes their hands thoroughly before preparing meals. Cooks at street stalls often receive banknotes as payment and go back to preparing street food without washing their hands. Therefore, bacteria on the banknotes is transferred to the food preparation area. Standards of food hygiene and a better understanding of how to achieve sensible food standards is an ongoing development issue in the region.

Be aware that unprepared food must be actively chilled and covered. Bacteria multiply in the sweltering heat of Asia. A rapid turnover of food at a busy, organized street food stall can be safer than a restaurant that doesn’t get much trade. The stall’s food might be refrigerated and fresh that day.

Zika

The Zika virus is not that common, but it occurs both in dense urban areas and rural ones too. There are a few cases a year, but the virus is particularly virulent. Zika was first seen in Africa and then traveled to Asia in the 1950s. There are no major outbreaks at present in Asia, but the odd case pops up. The virus itself is carried by the Aedes aegypti mosquito, which is common within the Asian continent.

To prevent dengue, avoid being outside during the evening and wear long pants or a skirt when you do. Get a mosquito net over the bed if your accommodation occasionally has mosquitoes flying around. Also, use common sense about food choices. Where possible, stick with places that didn’t cause you an upset stomach the last time you ate there.

This is a guest blog entry.