Tag Archives: Eat Well

How To Reduce Stress In Your Life

How To Reduce Stress In Your Life

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Your emotional wellbeing is just as important as your physical health, and it’s vital to take care of yourself mentally. There are a number of things which can your affect emotional health negatively, from being unhappy in your job and working too much to getting married, moving house and suffering from a traumatic event like a car accident or death of a loved one. So, apart from avoiding life in general and trying to steer clear of any significant events – what else can you do to keep your stress levels at bay?

Meditate

Mediation used to be seen as something that only hippies and Buddhists, however today because of the stresses that modern day living brings, practising meditation has never been more popular. Thanks to technology and apps, it’s never been easier to meditate either, as you can find guided meditations on youtube or there are specific apps for it. Take a look at Headspace or Calm, and within those you will find short or long meditations, to help you to keep calm, to help with anxiety, focus, personal growth or to help you sleep better. Even if you take five minutes on the bus on your way to work to meditate, it can genuinely help your stress levels and help you to deal with what the day will bring. Give it a go and see if it works for you.

Breathe

Breathing exercises can really help you to relax. There are also a lot of breathing exercises you can do so you can have a look and see which one feels right for you. It’s similar to meditating as you need to try and clear your head and just focus on your breathing, and that’s all. If you don’t manage to fit in time to do this consciously, just remember next time you’re feeling stressed how much breathing can help you. Take a moment, go and find somewhere quiet and just breathe. You will feel better and calmer almost instantly.

Write Things Down

People often claim they are stressed because they just don’t have time to get everything done. However, you will often find that the more you do, the more you can do. Try to make time to write your thoughts and feelings down. Almost like a journal. It can really help for you to get some focus and clarity of what you’re doing, what you need to do, what you want from life, and what your goals are.

Think Positively

Positively talk to yourself. Be aware of your own thoughts, and if you catch yourself talking down to yourself or negatively thinking about yourself, then stop, take a minute and re-think. Change your thoughts and think more positively. The more you do this, the better you will feel.

Get Fit

Exercising is one of the best tools for beating stress. Many people find it therapeutic, and it’s for many reasons. First off, there is the time to yourself, which helps you to get your head clear about things that are stressing you out. Then after that, there are the endorphins which your body releases when you exercise, these are the chemicals in your body which make you feel happy. Next, there’s the bonus of getting fit and healthier, feeling great, looking great and maybe even losing weight. Finally, there’s a sense of achievement. Exercise is great for setting goals and achieving them. If you’re already fit and a great runner there is always something else you can work towards or always something you could improve on. The challenges are endless. If you’re a total beginner then the sense of achievement when you realise you can run for just five minutes without stopping, you move up on the weights in the gym, get faster at swimming or can finally touch your toes in Yoga – you will feel amazing.

Eat Well

This goes hand in hand with exercising, but it is also another essential ingredient for managing stress. Food which can help include brazil nuts which are high in selenium and selenium is said to improve mood as it reduces inflammation. Then there’s fatty fish, like salmon, mackerel, sardines, trout, and herring, which are all high in omega-3, which is good for your mental health. Also, try to include a lot of vitamin D in your diet as vitamin D deficiency is being increasingly linked to mood disorders, such as depression and anxiety – eggs are a great source of vitamin D.

Talk About Your Feelings

A problem shared is a problem halved. If you’re stressed about something, tell someone. You never know what useful advice they could give you, they may even be able to solve your problem for you, you just never know until you speak out and share your feelings. Also if there’s nothing they can do for you, just listening is sometimes all you need, or just talking to someone and getting what’s going on in your head out in the open can make you feel instantly better about what’s going on.

Delegate

If you have got too much on or there is something big in your life, then don’t take it all on yourself, ask people to help you. It shouldn’t all be on your shoulders, so share the load. Sometimes others just don’t realise that you’re struggling but if you let them know they would be more than happy to take some jobs off you and help you out. Similarly, if you need professional help, then get it. Don’t be afraid to go for it, don’t be ashamed and try to deal with everything on your own. Whether you need a cleaner in to help you out at home to take one job off your mind or you need to go and see a counsellor to help you deal with issues, then go for it. So many people do it, and it’s what these professions are there for.


Tia, and TipsfromTia.com  is trying to keep you looking good and
feeling good, from the inside out. If you’ve got a problem or a tip email me! Be sure to Like and share on Facebook or Follow on Twitter or Instagram.

Top 6 Tips To Manage Diabetes Effectively

By Guest Blogger Dona W,

Top 6 Tips To Manage Diabetes Effectively

 

image source: https://www.flickr.com/photos/capturelifeinaction/6880171870/

Diabetes cases across the world are on the rise and many people are facing major health complications because of failure to effectively manage the disease. Diabetes is a life-long disease that requires a lot of effort and time to manage. As the disease continues wiping a large part of the world population, majority of the affected individuals have refused to let it get on the way of their lives. Most people have learnt how to manage diabetes effectively and they are now living a comfortable life with a few complications. You can also be one of them by learning a few tips to manage diabetes. Remember that the main aim of managing diabetes is to keep the blood glucose levels as normal as possible. Below are some of the best tips that you can use so as to manage diabetes:

 

1.Eat Well

 

When it comes to managing diabetes, diet plays an extremely important role. However, you should know the best foods to take, how the combinations of those foods affect blood sugar levels, and how, much you’re supposed to eat. Carbohydrates usually have the largest impact on blood sugar levels. As such, you should learn the appropriate amount of carbohydrates that you should consume by using scales or measuring cups. Balance your meals by making sure that every plate has a good mix of fats, carbohydrates, fruits and vegetables, and proteins. It’s also important to pay attention to the type of carbohydrates and the amount that you’re supposed to consume. Avoid all beverages and foods that are known to spike the blood sugar levels. However, in case you’re experiencing low blood sugar levels, then you might use sugar-sweetened beverages like soda, sports drink or juice to raise the glucose levels.

 

In order to get the best juices to manage diabetes, it’s highly recommended that you get the best masticating juicer. Masticating is basically a slow almost cold-press and comprehensive way for extracting juice and nutrients from fruits and vegetables. Masticating juicer usually use a gear that rotates slowly so as to effectively crush the cell walls of veggies and fruits to release extra juice as well as nutrients. Breaking through those cell walls is important as it greatly increases the amount of antioxidants and other important nutrients in produce.

image source: https://www.flickr.com/photos/149525501@N07/34856160010/

Blenders are also effective at producing nutritious juices. Having the best ninja blender like SharkNinja BL456 Nutri-Pro will ensure that you get the best out of your fruits. This blender has pro extractor blades that can blend and crunch any kind of fruit, seed, vegetable, leaf or nut. The functionality and shape of the blades help when extracting the vitamins and nutrients in the food that you’re processing. This will ensure that your smoothies will be packed with vitamins and nutrients. In addition, they will be broken down, easily digestible and also quickly absorbed by the body.

 

2. Get Physical

 

Exercise is a very important part of managing diabetes. Exercising has lot of benefits: It improves one’s blood sugar levels, cholesterol as well as blood pressure. It also lowers your risk for stroke and heart disease. Remaining fit will also help you to maintain a healthy weight. In addition, the exercises will give you more energy while still keeping your joints flexible. According to health experts, exercise is always going to help any diabetes treatment plan. Your goal ought to be a minimum of half an hour of moderate to vigorous aerobic exercises at least 5 days a week. Pick an activity that you like, be it walking, swimming, dancing, golfing or tennis, so that you will want to stick with it.

 

3. Stick to Your Diabetes Treatment Schedule

 

Just like with the other health complications, the usage of medication can have a significant effect on its effectiveness. To remain on top of your diabetes management, set an alarm for each time that you need to take pills or insulin. Your mobile phone alarm is great for this because you’ll have it wherever you are. Another effective trick is to link taking insulin or pills to other daily habits like brushing your teeth early in the morning or before you go to bed at night.

 

4. Monitor Your Blood Sugar Levels

 

When managing diabetes, you should keep your blood sugar level within a healthy range. Your physician will determine this range based on your age group, your overall health, your specific diabetes treatment and how long you’ve had diabetes. To be sure that you are staying within that recommended range and that your diabetes management plan is working well, you must monitor the blood sugar levels by testing the blood. The testing schedule can be weekly, 2/3 times a week, daily, or several times in a day. Sticking to your personal schedule is very important. You should therefore make it a routine that you’re sure to remember.

 

5. Be Safe With Insulin Needles

 

If you take insulin using traditional syringes and needles, it is important to handle them carefully. Ask your physician if it is safe for you to reuse the syringes so as to save money and reduce waste. If you are prone to infections, it might not be a good idea. However, if you are given the okay to reuse the syringes, ensure that you keep the needle clean. You should always cap it when not in use. You should also clean the needle using alcohol before each and every injection. Cleaning will also help the needle to slide into your skin with a lot of ease. Discard any bent or dull syringes.

 

6. Get high-quality sleep to ease stress

 

Stress and anxiety are huge triggers for most diseases. For diabetics in particular, anxiety and stress is positively correlated with the blood sugar levels. This simply means that when stress shoots up, so does the blood glucose levels. And since getting restless sleep or insufficient sleep increases your body’s stress levels during the day, getting sufficient and good sleep is going to be a big priority for easy disease management.

 

Happily, most individuals who have been diagnosed with diabetes find this to be one of the most favorite diabetes prescriptions. After all, who doesn’t like the excuse to tell his/her boss, loved ones or friends that their physician insists they must go home and get adequate sleep?

 

Conclusion

 

Diabetes is a common disease, and while it can be managed effectively, it often requires significant lifestyle changes and it can present a few challenges. Managing diabetes requires everyday care. However, it does not have to be complicated. Learning about the basics, getting support and advice from health professionals such as your physician, certified registered dietitian and diabetes educator, can help you to live well with diabetes.

Tia, and TipsfromTia.com  is trying to keep you looking good and
feeling good, from the inside out. If you’ve got a problem or a tip email me! Be sure to Like and share on Facebook or Follow on Twitter or Instagram

Author Bio

Dona is a part-time blogger and a full-time housewife with big love for cooking. She is the founder and editor of donaskitchen.com an avenue for sharing her passion about juicing, plant-based diet and living a healthier lifestyle.

Website: https://donaskitchen.com

Email: dona.donaskitchen@gmail.com

Twitter: @donajwilliams