Working in today's day and age can be extremely stressful.
With the demands of your job, deadlines, family issues at home, children and their activities and maintaining your own health and relationships can be tough on our bodies. It's often difficult to actually finds ways to de-stress when you are constantly surrounded by it. It's even harder to do when others are telling you to relax. It's not that you want to be stressed right? What's causing the stress?! The best ways to start to deal with your stress and begin your relaxation is by figuring out what is causing the most stress in your life at the moment. Once you figure this out, you need to figure out what you need to do. Whether that be leaving the job that you are doing, minimizing your work load by cutting your hours, or getting a massage to "get away" from home issues. Many people are not able to just up and leave their positions at their office. If there is a way to go to your supervisor and speak with them about taking some responsibility away for a short time to get yourself back on track, would be the best thing to do. Ways to de-stress The best way to actually de-stress your issues is by finding something that you enjoy doing. I always recommend that people find a hobby that they have fun doing. There are those that love to paint, crochet, cook (me!), walk, refurbish furniture, etc. As long as you are enjoying the things that you do it will keep your mind off the negative and actually open your creative side. Be sure that you are allowing yourself to enjoy these things at least once a day if not every other day. When we have built up stress, it will cause our bodies to focus on calming you down versus your bodies doing the optimal functions that it needs. Many times, our immune systems will weaken after/during stressful events which is why we all become sick during these times. Holidays are a big trigger for most people, family events can cause a lot of drama between members plus the amount of germs that you are being exposed to. The best way for you to help cope with stress is by getting your body moving, there are a lot of people that will go out and run/walk, lift, bike, hike, etc and will feel much better after because they solved all the world's problems during their time which allowed them to relax. You will not be able to fix every issue that comes your way, which is way you need to learn to forgive. Whether that be yourself or others, letting things go that you are not able to control is one of the reasons why we become stressed. Finally, TALK IT OUT! Talking with someone that has no biased opinion on the matter, like a friend, is the best way to get over things. You have to be sure that you have realized that it is uncontrollable to you, first, otherwise you will just become more angry as the convo goes. Unless your friend is really good at putting things in perspective for you. So let things go and do something you LOVE!! -M
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Article by Medical News Today
Published Friday 24 November 2017 By Maria Cohut Fact checked by Jasmin Collier With just 30 days left until Christmas, stores have started to sell their festive treats and decorations. But amid the general sense of enthusiasm, many of us will experience low moods, often to a debilitating extent. Why is that, and how can we cope? Does winter bring you down every year? We give you some tips on how to manage seasonal affective disorder.Seasonal affective disorder (SAD) is a type of depression that comes and goes with the four seasons, typically manifesting during the cold autumn and winter months, when the days are shorter, darker, and chillier. According to the National Institute of Mental Health, the main risk factors for SAD are age, sex, distance from the equator (since regions farther to the north and south tend to have shorter days and less sunlight in winter), and a history of depression or other mood disorders. Studies have shown that "[y]oung adults and women are most likely to experience SAD with the reported gender difference ranging from 2:1 to 9:1." People with SAD can experience a range of symptoms, but some of the most commonly reported ones include a sense of fatigue paired with oversleeping, chronically low moods, and strong cravings for carbohydrates, which can lead to excessive weight gain. SAD can seriously impact productivity and day-to-day lifestyle, as the symptoms — if severe — can prevent individuals from going out, seeing other people, and engaging in some of the normal activities that they would otherwise pursue. So what can you do if the winter months are getting you down? How can you cope with the lack of motivation, feelings of hopelessness, and debilitating fatigue? Here, we give you some tips on how to tackle SAD head-on. Hunt down that lightLack of exposure to natural light is one of the apparent reasons behind winter SAD, so it doesn't come as a surprise that light therapy — also known as "phototherapy" — would be beneficial in keeping the symptoms at bay. A light box can help to reduce the symptoms of SAD.Many studies have indicated that light therapy is usually helpful in treating this seasonal disorder, and for this purpose, you can use one of the many dedicated light boxes that are now available on the market. But to be effective, you should make sure that the light box generates at least 10,000 lux — 100 times stronger than a normal lightbulb, meaning that a regular desk lamp won't do — and that it has white or blue (not yellow) light. Also, check that the light box was especially made to treat SAD, depression, and other mood disorders, and that it's not made for a different purpose (such as treating psoriasis or other skin conditions). Light boxes for skin treatments are another kettle of fish altogether, as they emit ultraviolet (UV) B, which is not safe for the retina. Instead, dedicated SAD treatment light boxes filter out UVs, so they're safe to use. Dr. Norman Ronsenthal — who first described SAD's symptoms and pushed for it to be recognized as a valid disorder — offers some advice on how to use light therapy in his book, Winter Blues: Everything You Need to Know to Beat Seasonal Affective Disorder. He writes:
At the same time, you can add to the beneficial effects of light therapy by making a little extra effort to "hunt down" natural daylight, if possible, and take advantage of it as much as you can. You could do this by waking up earlier in the morning and going outside where the sunshine is, for as long as it lasts, to allow yourself to feel as though you're soaking in the light and taking advantage of the whole day. Eat well, and watch out for the carbs Research has shown that individuals with SAD tend to eat more carbohydrate-rich foods, especially sweets and starchy foods. They also have a tendency to overeat during these periods of "seasonal lows," so it's important that they look after their diets in order to feel more energized. Cut down on the carbs and pile on the fruit and vegetables to feel better. Over the winter months, as we get less and less sunlight, vitamin D is insufficiently produced in our bodies. Research has also suggested that ensuring we get enough vitamin D may help to prevent and manage depression. To make sure that you're getting enough vitamin D during autumn and winter, you could take dietary supplements. Vitamin D is also found in a range of foods that you can easily incorporate into your daily meals. Salmon, for instance, is naturally rich in D-3, though some studies suggest that wild-caught salmon contains much larger amounts of the vitamin than farmed salmon. Eggs are a good source of the vitamins D-2 and D-3, and mushrooms also have a high D-2 content, though research suggests that we should stick to wild mushrooms rather than cultivated ones. Some studies also suggest that people with mood disorders may have an omega-3 fatty acid deficit, and so supplementation of this nutrient may help to keep symptoms in check. According to the National Institutes of Health (NIH), some good food sources of omega-3 include various types of fish (salmon, herring trout, and mackerel), chia seeds, flaxseed, and soybean. Also, research published last year in the American Journal of Public Health points to fruit and vegetables as the foods of choice when it comes to increasing happiness and well-being. "Eating fruit and vegetables apparently boosts our happiness far more quickly than it improves human [physical] health," notes study co-author Prof. Andrew Oswald. The psychological benefits of fruit and vegetable consumption were confirmed by a recent study, from February this year, which focused on the positive effect of a "green" diet on young adults — one of the groups most at risk of SAD. Make an effort to stay active Precisely because some of the main symptoms of SAD are fatigue and lethargy, specialists advise that making an effort to stay physically active can offer a boost of energy and improve mood. A review of existing studies surrounding SAD and the effects of exercise on this disorder suggests that the low moods and other symptoms involved in it may be caused by disruptions to the body's circadian rhythm. The circadian rhythm regulates our sleep, eating, and activity patterns according to day-night cycles. Review author Benny Peiser — from the Research Institute for Sport and Exercise Sciences at Liverpool John Moore University in the United Kingdom — explains that taking part in regular physical exercise during the autumn and winter months can help to maintain an appropriate circadian rhythm, thereby keeping SAD symptoms at bay. A study recently covered by Medical News Today also demonstrates that even low-intensity exercise done for as little as 1 hour per week can effectively counteract depression. Don't give in to reclusivenessOn those dark, cold days, you may be sorely tempted to just stay inside and hide from the weather and world alike. If you have more severe SAD symptoms, going out may seem unachievable, but if you want to keep the low moods and lethargy at bay, then you should do your best to resist these solitary tendencies. Try not to give up on seeing people and doing things.Much the same as light exercise, studies show that a leisurely walk in the great outdoors can improve your mood and well-being. Just taking one moment every day to notice a detail in your natural surroundings, and asking yourself what feelings it elicits, can make you feel happier and more sociable, according to research from the University of British Columbia in Canada. The American Psychological Association advise that you keep in touch with friends and family, go out with them, and speak to trusted people about what you're experiencing. Enlisting someone else's help in keeping you active, and helping you get out of your shell during the cold months, may make it easier to cope with the effects of SAD. Advice regarding how best to cope with SAD from Johns Hopkins Medicine also includes finding a winter-appropriate hobby that will both keep you busy and give you pleasure, such as a DIY project or a winter sport. Moreover, don't forget that there is help available for people who experience SAD. Cognitive behavioral therapy has been proven to be effective in the treatment of this disorder, and a specialist will be able to recommend antidepressants if you find yourself struggling. If you experience SAD, let us know what your strategy is for managing the symptoms and making the most of the holiday season. Skin appearance is something that most women are very concerned with on a daily basis. Whether it be looks or feels, women stare at their skin in the mirror. I have attached an article from Health News Today that talks about 5 things that we can do to help with the appearance of our skin.
Published Tuesday 14 November 2017 By Hannah Nichols Fact checked by Jasmin Collier With a few simple alterations to your skincare routine, you could have radiant-looking skin in no time. Skin is the body's largest organ. When healthy, its layers work hard to protect us. But when it's compromised, the skin's ability to work as an effective barrier is impaired. We have therefore found the best ways to improve skin health to support it in maintaining its protective role.Your skin is the window to your body that reveals the stories of your life. From acne breakouts during your teenage years to the radiant glow of pregnancy and the sunspots of aging, both your age and your health are reflected in your skin. Skin has many functions, making it the ultimate multitasker of the human body. Its most important role is being the first line of defense between our bodies and the outside world, protecting us from bacteria, viruses, and pollution and chemical substances that we encounter in the workplace and at home. Skin regulates body temperature, maintains fluid balance, and controls moisture loss. It also acts as a barrier and shock absorber, recognizes pain sensations to alert us to danger, and protects us against the sun's harmful ultaviolet (UV) rays. Many factors impact your skin. Genetics, aging, hormones, and conditions such as diabetes are internal factors that affect the skin. Some of these you cannot influence, but there are many external factors that you can. External influencers such as unprotected sun exposure and washing too frequently or with water that is too hot can damage skin. An unhealthful diet, stress, a lack of sleep, not enough exercise, dehydration, smoking, and particular medications can all impact the skin's ability to operate as an effective protective barrier. Here are Medical News Today's skin health tips to help you banish wrinkles, get a radiant glow, and keep your skin supple and soft all year around. 1. Eat a healthful diet There is a multibillion-dollar industry dedicated to products that keep your skin looking its best, and which claim to fight signs of aging. But moisturizers only go skin deep, and aging develops at a deeper, cellular level. What you eat is as important as the products that you put on your skin. Your diet could improve your skin health from the inside out, so a clear complexion begins with eating a healthful diet. Skin-healthy foodsHere are some foods that have been acknowledged by research as being skin-healthy. Mangoes contain compounds with antioxidant properties. These compounds help to protectcomponents of the skin, such as collagen. Tomatoes have skin cancer-prevention benefits. One study in mice revealed that daily tomato consumption decreased the development of skin cancer tumors by 50 percent after UV light exposure. Consuming tomatoes on a daily basis may help to protect against skin cancer.Research has shown that incorporating tomato paste into your meals may help to protect against sunburn. After 10 weeks, people who consumed 40 grams of tomato paste per day had 40 percent less sunburn than the control group. Lycopene, the pigment responsible for giving tomatoes their deep red color, is thought to play a role in the protective effect of tomatoes against UV damage. Olive oil is associated with a lower risk of severe facial photoaging — that is, cumulative damage to the skin that includes wrinkles, dark spots, and discoloration, which result from long-term sunlight exposure. Cocoa flavanols found in dark chocolate may improve the structure and function of skin. Scientists discovered that cocoa flavanols decreased roughness and scaling on skin, increased skin hydration, and helped to support the skin's defenses against damage from UV rays. Green tea has been tied to many skin benefits. Compounds found in green tea called polyphenols rejuvenate dying skin cells, which suggests that they may be useful for healing wounds or certain skin conditions. It has shown promising results as a potential treatment for skin conditions such as psoriasis and dandruff. Patches of dry, flaky, and red skin often feature in these conditions — usually as a result of inflammation and the overproduction of skin cells. Green tea may slow down the production of skin cells and suppress inflammation. White tea has anti-cancer and anti-aging properties. One study indicates that some ingredients in white tea may protect the skin from oxidative stress and immune cell damage. Kale is one of the best sources of lutein and zeaxanthin. Lutein and zeaxanthin may protect against light-induced skin damage, especially from UV rays. Omega-3 found in oily fish, walnuts, and pumpkin seeds or oils such as linseed oil and corn oil may prevent dryness and scaling of the skin. Soy may help to improve crow's feet skin wrinkles that appear at the outer corner of the eyes in menopausal women. Never rely on foods to protect you from the sun. To protect yourself from sun exposure, always use sunscreen with an SPF of at least 15, seek shade between the hours of 10 a.m. and 2 p.m., and wear clothing that covers your skin and a wide-brimmed hat. Calorie restriction diet Research has demonstrated in mice that reducing calorie intake slows down the cellular aging process. This finding could prove to be an anti-aging strategy to test in humans in the future. Scientists found that reducing the number of calories consumed by 35 percent had an impact on aging inside a cell. Cutting calories caused the cell's protein makers, called ribosomes, to slow down, and the aging process also to decelerate. This decreased speed not only lowered the production of ribosomes, but it also gave them time to repair themselves and keep the entire body functioning well. Skin may regulate blood pressure, study finds Looking after your skin has never been more important. Other early research has shown that allantoin — a compound found in many anti-aging face creams — mimics the effect of calorie restriction diets and increases lifespan by more than 20 percent. The elixir of life could be hiding in your bathroom cabinet. Unfortunately, this research has so far only been conducted in worms. It may, however, eventually pave the way for new longevity pathways to explore in humans. Alcohol Cutting your intake of alcohol could lower your risk of developing non-melanoma skin cancers. Research uncovered that higher alcohol intake was associated with a higher risk of developing basal cell carcinoma and cutaneous squamous cell carcinoma. Researchers discovered that for each 10-gram increase in consumption of alcohol per day, the risk of basal cell carcinoma rose by 7 percent and the risk of cutaneous squamous cell carcinoma rose by 11 percent. 2. Keep stress in check Have you ever noticed that right before an important event, an unsightly pimple appears on your face? Well, scientists have identified some links between stress levels and skin problems. In a study of college students, those who experienced high stress levels were more likely to experience skin issues such as: Using stress reduction techniques could help to keep your skin looking fresh and clear.
The researchers suspect that stress increases the quantity of sebum, which is the oily substance that blocks pores. This, in turn, leads to greater acne severity. Reducing your stress levels may lead to clearer skin. If you think that stress is having an impact on your skin, try stress reduction techniques such as tai chi, yoga, or meditation. 3. Keep moisture in the skinSkin moisturizers keep the top layer of skin cells hydrated and seal in moisture. Moisturizers often contain humectants to attract moisture, occlusive agents to retain moisture in the skin, and emollients to smooth the spaces between skin cells. The American Academy of Dermatology recommends the following ways to keep moisture in and prevent dry, red, and itchy skin: Moisturize your skin immediately after getting out of the shower to lock in moisture.
4. Quit smoking Smoking ages facial skin and skin located in other body areas. Smoking narrows the blood vessels found in the outer layer of the skin, which reduces blood flow and exhausts the skin of the nutrients and oxygen it needs to remain healthy. Qutting smoking can improve your skin health and prevent smoking-related wrinkles from forming.Collagen and elastin give the skin its strength and elasticity. Smoking may reduce the natural elasticity of the skin by causing the breakdown of collagen and reduction of collagen production. Furthermore, the repetitive expressions that are made when smoking — such as pursing the lips — can contribute to wrinkles on the face. If you currently smoke, the best thing that you can do for your skin health is quit. You can visit Smokefree.gov, an initiative from the National Cancer Institute (NCI), for information about quitting smoking. 5. Get your beauty sleep Getting your beauty sleep will banish those dark circles around your eyes and improve your skin tone, and, best of all, it is free. Getting the recommended hours of sleep could do wonders for your complexion.The National Sleep Foundation recommend that adults sleep for between 7 and 9 hours every day. Sleeping for under that amount of time could be detrimental to your health — and your skin, in particular. Chronic sleep deprivation is known to be linked with obesity, immune deficiency, diabetes, and cancer, but research has shown that sleep quality may also have a significant impact on skin function and aging. People classed as poor sleepers had increased signs of premature skin aging and a decreased ability for their skin to repair itself at night from environmental stressors such as sun exposure. During deep sleep, your body enters repair mode and regenerates skin, muscles, and blood and brain cells. Without adequate sleep, your body is unable to produce new collagen. Collagen prevents your skin from sagging. Try to get an early night and sleep for a full 7 hours to look your best. Keeping your skin healthy and young does not necessarily mean breaking the bank by purchasing expensive creams and lotions; by following these simple steps, you can make dull and lifeless skin glow. Did you know that there is a hormone in our bodies that controls how much we eat!?
I have copied an article below from Health News Today that discusses how this hormone works in our bodies. This hormone controls how much you eat Published Sunday 12 November 2017 By Ana Sandoiu Fact checked by Jasmin Collier Asprosin may be the reason why we sometimes snack when we shouldn't. New research published in the journal Nature Medicine suggests how a hormone called asprosin triggers hunger in the brain. The findings may help to treat obesity and overweightness. Dr. Atul Chopra, a medical geneticist and assistant professor of molecular and human genetics and of molecular and cellular biology at Baylor College of Medicine in Houston, TX, is a corresponding author on the study. Previous research led by Dr. Chopra discovered the hormone for the very first time. Researchers then found that the hormone is generated by fat, and that it regulates blood sugar levels by traveling to the liver and "telling it" to release glucose into the bloodstream. And now, Dr. Chopra and his colleagues have shown that the hormone also affects the brain's hypothalamus, regulating appetite and weight. Studying asprosin and appetite When the hormone was first discovered in 2016, Dr. Chopra analyzed only two patients with a very rare genetic disorder called neonatal progeroid syndrome (NPS). One of the symptoms of the disease is extreme leanness, as the body is unable to accumulate fat. The researchers were able to identify a genetic mutation in NPS that is responsible for a deficiency in asprosin. "[W]e were able to reverse the low appetite simply by administering asprosin to the mice," explains Dr. Chopra. Significantly, the researchers also found that the hormone stimulates two types of neuron."Compared with individuals with normal weight, [individuals with NPS have an] abnormally low appetite," says Dr. Chopra. "Because these patients have low blood asprosin levels due to their mutations, we wondered whether asprosin was, in fact, necessary to maintain normal appetite in people." To investigate this, the scientists genetically modified mice to have the NPS genetic mutation. As expected, this resulted in low blood levels of asprosin in the mice. The rodents also showed NPS symptoms such as extreme thinness and low appetite. How asprosin controls 'hunger' neurons Then, Dr. Chopra and colleagues administered asprosin to the mice, in an attempt to see its impact on the animals' appetite and study the brain circuits involved. "There are two types of neurons involved in appetite control. One type, the AgRP neurons, stimulates appetite while the other type, POMC neurons, suppresses it. Asprosin works on both types of neurons in an opposite manner; it activates appetite-stimulating AgRP neurons and it deactivates appetite-suppressing POMC neurons." Dr. Atul Chopra "We did not find asprosin changing the firing activities of other appetite-regulating neurons," adds co-corresponding author Dr. Yong Xu, an associate professor of pediatrics and nutrition and of molecular and cellular biology at Baylor College of Medicine. "[T]he receptors for the hormone remain to be identified," adds Dr. Xu. "This is our current focus." A new treatment for obesity and diabetes? "[W]e found that obese humans and mice had pathologically elevated concentrations of circulating asprosin, and neutralization of asprosin in the blood [...] reduced appetite and body weight in obese mice, in addition to improving their glycemic profile," write the study authors. Therefore, the findings may help to treat obesity and help people who struggle with being overweight, in addition to helping those with NPS. "[The findings] give us a possible opportunity to treat obesity by regulating blood asprosin levels," says Dr. Chopra. "Significantly more work remains to be done; however, these results potentially open the doors on a completely new way to treat obesity," he adds. Not only that, but asprosin is also "a potential therapeutic target in the treatment of [...] diabetes." The authors' previous research found that administering anti-asprosin antibodies to diabetic mice reduced their blood sugar levels. "If humans with diabetes respond the same way to the asprosin antibody that diabetic mice do, this discovery could result in a new treatment for diabetes, which affects millions of people," Dr. Chopra said. Working out is one of the hardest things to get motivated about. This is why I always recommend that you find someone to get to the gym with you. Having that workout partner gives you the motivation to actually get up and going as well as making the workout go by fast.
Many personal trainers offer group personal training that will guide you through a workout and you will have someone that you are comfortable with. I would recommend that you get a friend that will push you through a workout as well and not just be there to socialize. Always pick someone with goals that are close to yours. Its not always fun to have a partner that will do a different workout than you. Find a personal trainer that you can related to. Your trainer needs to know how you and your friend workout as well as know ways to motivate you and not just be a counter. Doing a variety of workouts with a trainer will keep things interesting as well as motivational for you. Find that group or buddy!! Melissa Cheese is one of the most addictive foods that American's have a hard time giving up. When it comes to the low carbohydrate diets out there, some cheese do actually contain gluten. Below I have attached an article that goes into detail about which cheese do not contain gluten and which cheese is the best for different health topics.
As many people become older, drinking becomes more common. Have you ever wondered about the possible issues that you are causing to your progress in your workouts? Drinking tends to be a social occasion and is very common in today's world. These Wine 5K's and Beer 5K's are probably not the best for you. I have attached an article from Healthline.com that dives into the mix of workouts and alcohol and how it effects your body.
Did you know that there are a few different nutrients out there that will help you build muscle with your workout routine? The article I have copied below discusses 5 top nutrients that support muscle building. Most people would say protein is a great way to build muscle, this discusses nutrients that are not proteins.
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AuthorHello! Melissa Here! I'm going to be posting articles in order to help you understand Fitness and Nutrition! As well as interesting topics that come up each day! Archives
November 2017
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