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10 Things You Need to Know Before Going For a Keto Diet Plan

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The ketogenic diet is everywhere these days. More people are getting clued into the health benefits of a keto diet plan for weight loss and overall good health. But what is keto? A ketogenic diet is a low carb high fat (LCHF) way of eating. Ketogenic eating trains your body to use fat as its main fuel source instead of glucose. This fat-burning state is called ketosis.

It’s important to understand what a ketogenic diet is, what it is not and how to use it for maximum success. Here are 10 keto diet tips you should be aware of before you embark on a ketogenic diet.

Things You Need to Know Before Going For a Keto Diet Plan

Keto is a Lifestyle Change, Not a Diet 

For keto to have a lasting impact on your health, you must stick with it long term. Carb-heavy cheat days will throw you out of ketosis and will prevent you from reaping the rewards of this lifestyle. Carbs should be introduced gradually and with caution to avoid kicking your body out of a ketogenic state.

Keto Flu is Real – and Totally Preventable 

Fear of “keto flu” is a big deterrent for people starting a keto diet plan. Marked by headaches, brain fog and general fatigue, keto flu is the natural physical result of entering ketosis. Adding electrolyte supplements and extra salt to your diet can help mitigate these short-term effects.

Keto is Not a High Protein Diet 

It is a common misconception that a ketogenic diet is all about high protein. In fact, keto diets are high in fat, moderate in protein and low in carbohydrates. Generous amounts of healthy fat promote satiety. Excess protein is not recommended as it can convert to glucose and knock you out of ketosis.

Keto is Not a Magic Trick 

Keto is not a magic trick – although it may feel like one at times! During your first few weeks on the keto diet, you may experience rapid water weight loss. As time goes on, your fat loss will level off and may even plateau. The beauty of keto is how easy it is to control hunger once your body gets used to a low-carb lifestyle. You can still overeat on keto, so it’s important to keep track of what you are putting in your mouth.

Some Experience Unusual Body Changes on Keto 

Ketosis can affect your body in a number of ways, both positively and negatively. Some people report high energy levels and improved mental capacity. Others complain of strange body odor, bad breath and brain fog. Women may experience changes in their menstrual cycles, as their hormones balance out from this new way of eating. The unpleasant symptoms associated with a keto diet plan should subside as your body adjusts to being in ketosis.

You Can Enjoy Your Favorite Foods on a Keto Diet Plan 

Just because you are limiting carbs doesn’t mean that you can’t enjoy your favorite foods. Keto diet tips and recipes are plentiful on the Internet. There are limitless recipes and low-carb versions of most popular foods – even pizza and brownies! Exercise caution with sugar substitutes, though, as some have a high glycemic impact and can kick you out of ketosis.

What You Drink on Keto is Important 

It is crucial to monitor the beverages you consume on a keto diet. Humans need lots of water to function. Proper hydration also keeps us from mistaking thirst for hunger. Artificial sweeteners in diet drinks may cause weight loss stalls, so proceed with caution. Alcoholic beverages are not off limits. Stick to lower carb options such as dry wines and hard liquors. Bulletproof coffee, or “fat coffee” is popular with ketogenic dieters who want to avoid sugar-laden coffee drinks.

Keto is Not Just for Weight Loss 

Keto can be phenomenal for weight loss. However, the ketogenic lifestyle is gaining popularity among those suffering from chronic conditions such as diabetes, PCOS (Polycystic Ovarian Disease) and some neurological illnesses. Medical research is relatively new in this area, but more and more people are turning to a low-carb lifestyle to help stave off or heal disease.

keto diet plan

Watch Out For Hidden Carbs 

Keto food options are plentiful and delicious, but keto doesn’t allow much wiggle room when it comes to carbs. Incremental sneaky carbs can hide in a variety of “safe” items such as dairy, beverages and processed foods. Double-check serving sizes and nutritional labels to avoid carb creep. The easiest way to avoid hidden carbs is to stick to whole foods with no added ingredients.

Planning is Key for Ketogenic Success 

The best way to ensure keto success is to plan ahead. Quick grab convenience foods are almost always heavy in carbs. Setting aside time to plan meals can make a huge difference in your success or failure. Are you planning an evening out? Check the menu ahead of time and decide what you will order. A little preparation goes a long way!

Keto living is easier than now than ever before. Many restaurants and grocery stores offer delicious low-carb options. Substitutions of carb-heavy ingredients are plentiful and affordable. Don’t be afraid to ask for a salad instead of fries or avocado slices in place of bread.

A keto diet plan is not a fast weight loss gimmick. It can, however, be a very effective tool on your fitness journey. If you follow these keto diet tips, you will be well on your way to succeeding with a ketogenic lifestyle. Keep calm, keto on and don’t obsess about the scale.

Scientists Explain 9 Ways to Heal Liver Damage

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It is estimated that there are over 100 types of liver disease. The Mayo Clinic states, “Liver disease can be inherited (genetic) or caused by a variety of factors that damage the liver, such as viruses and alcohol use.” Obesity is also linked to increased risk of liver damage.

According to the World Gastroenterology Organization, rates of liver disease are “steadily increasing” over time. In the United Kingdom, liver diseases are the fifth-leading cause of death. In the United States, liver disease rates are also climbing. Death rates from chronic liver disease or cirrhosis increased over 30 percent from 2000 to 2015.

Signs and symptoms of liver disease include:

  • Abdominal pain and swelling.
  • Bruising easily.
  • Chronic fatigue.
  • Dark-colored urine.
  • Irritated, itchy skin.
  • Loss of appetite.
  • Nausea and vomiting.
  • Swelling of legs and ankles.
  • Yellowing of the skin and eyes (jaundice).

liver damage

Besides long-term alcohol use, there are numerous other causes of liver disease. Disease of the liver can arise from:

  • Abnormalities of the immune system.
  • Cancer and cancerous growths of the bile duct and liver.
  • Fat accumulating in the liver (non-alcoholic fatty liver disease).
  • Genetic predisposition.
  • Infection from parasites and viruses.

Risk factors for liver cancer include:

  • Alcohol abuse.
  • Body piercings or tattoos.
  • Diabetes.
  • Exposure to other people’s bodily fluids and blood.
  • Exposure to certain chemicals or toxins.
  • Obesity.
  • Unprotected sex.

9 Ways to Heal Liver Damage

1. Eat the right foods

Eating right is one of the best factors for liver health. In this respect, eat plenty of antioxidants, fiber, and vegetables. Minimize or rid your diet of saturated fats, sugars, and processed foods. Some of the best food sources that promote liver health include: blueberries and cranberries (antioxidants), cruciferous vegetables (Brussels sprouts, broccoli, mustard greens, cauliflower, etc.), coffee, fatty fish,  grapefruit, grapes, nuts, olive oil, and prickly pear. 

2. Lose Weight if Needed

If you’re overweight, it is wise to cut back on alcohol. Not only will this safeguard your health, but it will also help you shed pounds. Research shows that obese individuals who drink excessively are up to four times as likely to develop liver disease.  

3. Get Regular Exercise

As mentioned, obesity is a significant risk factor. Exercise not only helps you maintain a healthy weight, but also boosts your immune system function. This can reduce the risk of liver cancer and help heal liver damage. 

4. Quit Smoking

Cigarette smoke contains additives that must be processed in the liver. For people at risk of liver disease, smoking may cause further liver damage and scarring.

5. Avoid Exposure to Toxins

Toxins are (surprise) poisonous for the liver. As such, avoid exposure to toxins whenever possible. These include aerosol, insecticides and fungicides, and spray paints. If you must use these products, wear gloves and cover your entire body. Use a mask if spraying inside. 

6. Quit Alcohol or Cut Down

Alcohol is okay in moderation for most people. However, if you have a history of problematic drinking or other health problems, consider abstaining from alcohol to help heal liver damage. 

alcohol

7. Protect Yourself

Hepatitis is one of the leading causes of liver damage and can be transmitted through blood or sexual fluids. If you get manicures or pedicures, ensure that you are being serviced by a reputable shop. The same applies to getting a tattoo or body piercing. 

8. Monitor Your Medications

The liver is responsible for metabolizing everything your body consumes, which includes prescription drugs. Medications that may cause liver damage include anti-psychotics, heart drugs, hormone replacement drugs, birth control pills, and certain OTC drugs.

9. Consider Supplementation

According to WebMD, “… antioxidant vitamins such as C, E, and beta-carotene; minerals such as zinc and selenium; B-vitamins that aid alcohol metabolism; and herbs said to cleanse the liver such as milk thistle, dandelion root, and schizandra might help protect liver cells while ridding our body of poisons.”

Prevention

There are many things you can do to prevent liver problems or heal liver damage. Here is a list of helpful measures from the Mayo Clinic:

  • Avoid risky behaviors, including unprotected sex and use of illicit drugs.
  • If you are at an increased risk of contracting hepatitis, get vaccinated.
  • Get a professional opinion if you have reason to believe you are infected with hepatitis.
  • If you drink alcohol, drink in moderation. High-risk drinking is having more than eight alcoholic drinks per week for women and fifteen drinks per week for men.
  • Keep a healthy weight, as obesity is the leading cause of nonalcoholic fatty liver disease.
  • Monitor your medication usage. Take all prescribed medicines in recommended dosages and do not mix with alcohol. Discuss unwanted side effects with your physician.
Sources:
http://www.worldgastroenterology.org/publications/e-wgn/e-wgn-expert-point-of-view-articles-collection/global-burden-of-liver-disease-a-true-burden-on-health-sciences-and-economies
https://www.cdc.gov/mmwr/volumes/66/wr/mm6638a9.htm
https://www.choosehelp.com/topics/alcoholism/understanding-alcoholic-liver-disease-and-cirrhosis#heading-ex-heavy-drinker-you-have-had-fatty-liver
https://www.healthline.com/nutrition/11-foods-for-your-liver#section9
https://www.mayoclinic.org/diseases-conditions/liver-problems/symptoms-causes/syc-20374502
https://www.merckmanuals.com/home/liver-and-gallbladder-disorders/drugs-and-the-liver/liver-injury-caused-by-drugs

10 Healthy Breakfast Recipes to Lose Weight Fast

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Breakfast is the most important meal of the day – especially if you’re trying to lose weight. The food you eat in the morning has a big impact on your mood, energy levels, and willpower throughout the rest of the day. So if you want to lose weight fast, it’s especially important to have a few healthy breakfast recipes on speed dial.

Cooking breakfast doesn’t have to be a daunting task, even if you aren’t a morning person. Some of these healthy breakfast recipes are perfect for throwing together before you go to work, while others make good weekend breakfasts. Take a look at these healthy breakfasts we’ve compiled – you’ll be sure to find one that catches your eye.

10 Healthy Breakfast Recipes That Will Help You Lose Weight Fast

1. Fried Eggs with Greens

You will need:

  • 1 tbsp olive oil, divided
  • 1 cup fresh spinach
  • 1 cup fresh kale
  • 1/2 cup sliced mushrooms
  • 1 or 2 eggs
  • 1 tbsp hot sauce (optional)

Heat half the olive oil in a cast-iron skillet. Add the kale, spinach, and mushrooms, and saute until soft. Put the vegetables on a plate. Add the remaining oil and cook the eggs however you like. Put the eggs on top of the greens and top with hot sauce, if you like.

2. Blueberry Cinnamon Oatmeal

You will need:

  • 1/2 cup old fashioned oats
  • 1 tbsp honey
  • 1/4 tsp cinnamon
  • 1/2 cup blueberries

Cook the oatmeal according to the instructions on the package. Stir in honey and cinnamon. Top with fresh blueberries. For variety, you can substitute other berries for the blueberries.

3. Breakfast Quesadilla

You will need:

  • 1 tsp olive oil
  • 2 tbsp diced onion
  • 1 egg
  • 2 tbsp shredded cheese
  • 1 small flour tortilla

Heat olive oil in a pan and saute onions until soft. Add egg and scramble. Fold egg, onion, and cheese into the tortilla. Heat in pan until cheese is melted.

4. Green Smoothie

You will need:

  • 1 cup fresh spinach
  • 1 frozen banana
  • 1 cup frozen berries
  • 1 cup ice cubes

Add all ingredients to your blender. Blend until smooth.

5. Peanut Butter Strawberry Toast

You will need:

  • 1 slice whole-wheat bread
  • 1 tbsp natural peanut butter
  • Several large strawberries, sliced

Toast the bread and spread the peanut butter on top. Arrange sliced strawberries on top of the peanut butter.

6. Breakfast Burrito

You will need:

  • 1 tsp olive oil
  • 1 egg
  • 1/3 cup black beans
  • 1/4 cup shredded cheese
  • Salsa to taste
  • 1 burrito-sized flour tortilla

Add oil to pan. Scramble the egg. Add black beans to pan until warmed through. Add egg and beans to the tortilla. Top with cheese and salsa.

7. Fruit and Yogurt Parfait

You will need:

  • 1 cup fat-free yogurt
  • 1 cup of your favorite berries or sliced fruit
  • 2 tbsp granola (optional)

Layer fruit and yogurt in a bowl or glass. Top with granola if you want.

8. Waffles with Fruit

You will need:

  • 2 frozen whole-wheat waffles
  • 1/2 cup berries or sliced fruit
  • 1/4 cup light waffle syrup

Toast the waffles. Top with fruit. Drizzle syrup over the waffles.

9. Home Fries with Eggs

You will need:

  • 1 tbsp olive oil, divided
  • 1 cooked potato, cut into cubes
  • 1/4 cup onion, diced
  • 1/4 cup bell pepper, diced
  • 1 or 2 eggs

Healthy Breakfast Recipes

Add 1/2 tbsp olive oil to pan. Fry onions, bell peppers, and potato until soft. Put the home fries on a plate. Add the rest of the oil to the pan and cook the eggs however you like.

10. English Muffin with Ham

You will need:

  • 1 English muffin
  • 2 slices ham
  • 1 tsp olive oil
  • 2 eggs
  • 1 tbsp hot sauce (optional)

Toast the English muffin. Top each half with a folded slice of ham. Meanwhile, heat the oil in a pan and add the eggs. Cook eggs sunny side up and place on top of ham. Top with hot sauce if you like.

Final Thoughts

You don’t have to starve in the mornings to lose weight. The opposite is true, actually. By eating a nutritious breakfast every day, you’ll have an easier time sticking to your diet plan later.

These healthy breakfast recipes are just a starting point. Try experimenting with them by adding fruit, substituting your favorite ingredients, or using egg whites instead of whole eggs. Before you know it, you’ll invent some healthy breakfast recipes of your own!

healthy breakfast recipes infographic

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(C)POWER OF POSITIVITY, LLC. ALL RIGHTS RESERVED
Sources:
https://www.rush.edu/health-wellness/discover-health/why-you-should-eat-breakfast
https://www.webmd.com/diet/features/many-benefits-breakfast#1
https://www.bbcgoodfood.com/howto/guide/ingredient-focus-eggs
https://health.usnews.com/health-news/health-wellness/slideshows/green-smoothies-101-health-benefits-and-recipes
http://www.eatingwell.com/article/9567/the-total-body-benefits-of-berries/

How to Teach Yourself to Stop Worrying Too Much

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Do you tend to worry? No worries (pun intended). You’re not alone–many express a desire to learn to stop worrying.

Before we begin though, here’s the skinny on worrying versus anxiety. As we tend to think that anxiety and worrying are basically the same thing, here are some crucial differences to keep in mind:

  • While worry is more specific, anxiety is more general.
  • Worry takes place in our heads; anxiety affects our bodies.
  • Where worry stimulates problem-solving; anxiety does not.
  • Worry creates moderate distress; anxiety can create severe distress.
  • Worry is based more in reality than anxiety is.
  • Due to its practical origins, worry is more controllable than anxiety.
  • Worry tends to be more temporary and fleeting than anxiety.
  • Worry usually doesn’t impact work and everyday functioning; anxiety can.

By understanding the differences between anxiety and worry, we are better equipped to handle both of these. You’ll notice, for example, that worry is based more on everyday matters of a practical nature. Anxiety, meanwhile, can manifest without reason. Knowing this, we can be more proactive in how we go about settling our affairs – and experience immediate relief.

One important caveat: those with an anxiety disorder (e.g. generalized anxiety disorder, or GAD) often report excessive worry related to life events. If you suffer from an anxiety disorder, hopefully this article will prove beneficial, but you might also choose to seek professional help.

stop worrying

“How do I stop worrying?”

“Worry does not empty tomorrow of its sorrow. It empties today of its strength.” – Corrie ten Boom

While we can not stop all worry, we can surely limit the frequency and severity of it. The thing is, we would not necessarily want to stop all worry. Indeed, it is possible that, without any concerns, we’d sink into a state of passivity and possibly recklessness.

At the same time, there isn’t need to worry about things too much. Most importantly, we have no good reason to worry about things outside of our control. With this in mind, here are five things you can do about worry:

#1 Ask yourself, “Can I do something about it?”

To state it simply, there’s no point in worrying about something outside of your control. We all instinctively know the futility of doing so, yet we do it anyways. For instance, being nerve-racked over something you said to a co-worker isn’t something you can control. Settling the issue (if it is something that needs to be discussed or smoothed over) is something you can control.

In short, take action if it’s controllable, but relax if it isn’t: relax. Failing to do either of these things is bad for your health.

#2 Designate a time to worry.overthinking quotes

While scheduled “worry time” may sound strange, it is nonetheless useful. A 2011 study undertaken by researchers at Pennsylvania State University found that a “4-step stimulus control program” helped people control worrisome impulses.

Here are the four steps:

  1. Identify the object of worry.
  2. Come up with a time and place to think about this worry.
  3. If you catch yourself worrying at a time other than your designated worry time, you must make a point to think of something else.
  4. Use your “worry time” productively by thinking of solutions to the worries.

#3 Practice mindfulness

Mindfulness practices, especially mindfulness meditation, teach acceptance as a core tenet. Acceptance is often misunderstood as passively accepting problems that arise instead of solving them. This is entirely untrue, says Jon Kabat-Zinn, the founder of Mindfulness-Based Stress Reduction (MBSR). He adds this helpful insight:

“Acceptance doesn’t, by any stretch of the imagination, mean passive resignation. Quite the opposite. It takes a huge amount of fortitude and motivation to accept what is – especially when you don’t like it – and then work wisely and effectively as best you possibly can with the circumstances you find yourself in…”

#4 Keep your mind and hands busy

You might have heard the proverb, “Idle hands are the devil’s workshop.” Regardless of your religious beliefs, there’s some truth to this proverb. We experience worry (and anxiety) much more often when focused on our inner world as opposed to something external (say, work or a hobby.) Our mind does the same thing when we’re bored or ruminating on something other than what we’re doing.

According to research from the Medical Research Council in England, staying occupied can even help those who have experienced a traumatic event. Bob Hirshon, a researcher at the American Association for the Advancement of Science (AAAS), says, “Keeping your hands and mind busy interferes with storing and encoding visual images.” Hirshon was most likely referring to flashbacks to traumatic events.

#5 Break a sweat

Regular exercise should be on everyone’s “stress-busting” list. We’ve said it before, and we’ll repeat it: exercise is perhaps the best thing that you can do to improve your health. Per Harvard University:

“Regular exercise changes the brain to improve memory [and] thinking skills. There are plenty of good reasons to be physically active [including] reducing the odds of developing heart disease, stroke, and diabetes …”

When it comes to beating stress and worry, exercise again scores some major points. Neuroscience has discovered that exercise boosts brain chemicals associated with attention, drive, happiness, and a sense of wellbeing.

(C)Power of Positivity, LLC. All rights reserved
Sources
https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110
https://www.huffingtonpost.com/2013/10/01/stop-worrying-anxiety-cycle_n_4002914.html
https://www.psychologytoday.com/us/blog/the-second-noble-truth/201506/acceptance-it-isnt-what-you-think
https://www.psychologytoday.com/us/blog/the-squeaky-wheel/201603/10-crucial-differences-between-worry-and-anxiety

Science Explains 10 Things People Need to Know About Weight Loss

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Many people in the United States lead a sedentary life and suffer from obesity. Over 36% of American adults, according to the Centers for Disease and Prevention (CDC), are obese. Obesity is defined as having a body mass index (BMI) 30.0 and over. A BMI of 25-29 is considered overweight. Your physician and dietitian will argue that obesity and being overweight can lead to serious health risks that will interfere with your quality of life on a grand scale. A high weight and BMI put you at risk for the onset of chronic medical conditions such as cardiovascular disease, diabetes type 2 and developing cancer.

You can achieve weight loss and a proportionate BMI by making positive changes in your lifestyle and increase your wellbeing as a result . An important lifestyle change is making the commitment to lose weight. Successful weight loss includes eating a healthy diet, cutting down on carbohydrates and fats, and getting regular exercise.

10 Things You Need to Know About Weight Loss

1. Weight Loss becomes easier by eating healthy, nutrient dense, plant-based foods.

Your dietician may recommend that consuming foods that are plant based, nutrient dense, and low in carbohydrates and fats will maximize your nutrition and wellness. Green, leafy vegetables, when eaten slightly cooked or raw, provides your body with the maximum amount of vitamins and minerals contained within the vegetables. Overcooking these vegetables leeches the nutrients and the water contained within them, reducing the amount of the nutrients being consumed.

2. Cut down on eating carbohydrates for extra weight loss.

Complex carbohydrates such as starch and sucrose (table sugar) are broken down into glucose by the body. Eating too many carbohydrates such as bread and potato chips are immediately broken down into glucose which is burned into energy by the cells or stored as fat by the body. In order to lose weight, the body must be ale to breakdown the stored fat and eliminate it. To do this, you must consume a minimal amount of foods containing carbohydrates. Cutting carbohydrates also lowers the amount of insulin produced and used in storing glucose as fat and allows your kidneys to get rid of more water from the body.

health quote

3. Eat lean proteins.

Legumes and beans are a great source of lean, plant based protein for weight loss. Legumes such as lentils and beans such as garbanzo beans and kidney beans contain all 20 essential amino acids needed by the human body to manufacture proteins. The benefits of eating legumes and beans are that they are a good source of fiber and are heart friendly because they are low in fat and cholesterol.

Lean meat such as fish is naturally low in polyunsaturated fats. Salmon, not only is high in omega 3 fatty acids which are good for your heart but is also high in phosphorous which is important for the proper functioning and well being of the brain.

4. Reduce your consumption of fat and replace polyunsaturated oils with monounsaturated oils.

Consuming an excess amount of fat foods encourages your body to store more fat, defeating the purpose of weight loss. By decreasing the amount of fat you consume on a daily basis will ensure that your body is burning the stored fat you already have and losing inches around your waist line.

5. Replace polyunsaturated fats with monounsaturated fatty acids such as olive oil and canola oil.

Olive oil and canola oil contain omega 3 and omega 6 fatty acids that are good for your health and have been proven to protect the arteries and the cells from cellular damage. They also reduce the amount of cholesterol in your blood and prevent atherosclerosis or hardening of the arteries.

6. Regular aerobic exercise is key to losing weight.

Aerobic exercises help the cells in the body burn stored fat and glucose. Fat and glucose are both converted into energy used to drive metabolic functions of the cell and as heat energy to keep the body temperature constant. Exercise also prevents glucose from being stored as fat molecules within the tissues of the body.

7. Drink lots of water.

All living things need water to survive. Our bodies are made up of 70% water. We lose water through respiration, pores in our skin to cool the body down and through urination. The natural processes of catabolism that occur on a daily basis within our cells creates toxins and by-products that are flushed out of the system with water. Our bodies need a minimum of 64 ounces of water daily to ensure that this process eliminates these wastes efficiently.

Weight loss is a catabolic process that breaks down fat molecules stored within the fat cells. Fat, is broken down into smaller molecules such as glucose, a simple sugar used by the cells to generate energy during anaerobic respiration. Other molecules are created as by products during this cellular process and purged from the cells into the bloodstream with water.

lose weight

8. Reduce stress and anxiety.

Stress and anxiety cause the levels of stress hormone cortisol to rise. When cortisol increases in the body, appetite increases as well. The hormone increases hunger by raising the levels of insulin, blood sugar levels to decrease and cravings for sugary and fatty foods.

Eating for many people is a source of comfort. Jason Perry Block, MD, an assistant professor at Harvard emphasizes that eating food counteracts stress by allowing the body to release chemicals that have a calming effect. He states that a better way to combat stress and anxiety is to engage in hobbies and activities that divert gourmand from worrisome situations.

9. Eating smaller, frequent meals maximizes your metabolism.

Smaller meals eaten five times a day keep your energy levels consistent throughout the day. Micro meals and snacks containing lean protein, vegetables, a small amount of carbohydrate and healthy fat such as olive oil provide your cells with the nutrients it needs for optimal functioning.

10. Get a good night’s sleep.

Recent scientific research reported by the Mayo Clinic has shown that people are more prone to gain weight sleep less than 5 hours or sleep more than 9 hours every night. Overall calorie intake increased preference for high calorie foods also increased. Doctors theorize that sleep duration affects hormones that control hunger and increases appetite. Sleeping less also causes fatigue and a marked lack of physical active. Adults that are less active tend to gain weight rapidly.

Making important and necessary changes may be difficult at first, but gets easier over time. Weight loss is important and involves a commitment to changing your lifestyle. If you are willing to do what it takes, the quality of life will improve and you will be on the road to leading a long, healthy life. The payoff is definitely worth the effort.

Best foods for weight loss

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References:
https://www.webmd.com/diet/lose-weight-fast#1
CDC
https://www.webmd.com/diet/features/stress-weight-gain#1

11 Signs That Reveal You May Have An Anxiety Disorder

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All of us feel anxious now and again. It happens. Maybe you’re a bit on edge about work or stressed over a new problem that needs solving. Occasional anxiety is good because it has kept our species alive for over 200,000 years. An anxiety disorder, on the other hand, is potentially debilitating.

Millions of people around the world suffer from anxiety disorders. In the United States alone, it affects over 40 million people, and this number represents only those who’ve been diagnosed. The actual number is likely to be much higher. 100 million Americans or more could be affected.

So, why don’t most people with an anxiety disorder seek treatment? Some reasons include the unfortunate social stigma attached to mental health issues and the belief that their feelings aren’t unique. We’re intelligent enough to understand the human nature of anxiety and stress. However, many of us aren’t so smart about knowing when to admit a problem is present and doing something about it.

“Everyday Anxiety” and an “Anxiety Disorder”

The Anxiety and Depression Association of America (ADAA) distinguishes between normal, “everyday anxiety,” and an anxiety disorder. Here is a comparison chart:

Everyday Anxiety Anxiety Disorder
Worry about paying bills, landing a job, going through a romantic breakup, or other important life events. Constant and unsubstantiated worry causes significant distress and interferes with daily life.
Embarrassment / self-consciousness while in an uncomfortable or awkward social situation. Avoiding social situations because of a fear of being judged, embarrassed, or humiliated.
A case of nerves or sweating before a big test, business presentation, stage performance, or other significant event. Seemingly out-of-the-blue panic attacks and preoccupation with /  fear of having another one.
Realistic fear of a dangerous object, place, or situation. Irrational fear or avoidance of an object, place, or situation.
Anxiety, sadness, or difficulty falling asleep immediately after a traumatic event. Recurring nightmares, flashbacks, or emotional numbing related to a traumatic event occurred several months or years before.

Let’s talk about a few more signs of a possible anxiety disorder. In the end, we’ll discuss techniques for managing anxiety!

Modern psychology recognizes these 11 signs of an anxiety disorder:

anxiety quote

1. Excessive worry

Besides depression, generalized anxiety disorder (GAD) is the most prevalent mental health disorder. Strongly correlated with GAD, excessive worry manifests through “anxious thoughts on most days of the week.” If this continues for at least six months, GAD might be the reason.

2. Irrational fears

Also called a “phobia,” irrational fear can seriously affect the quality of one’s life. Common phobias include animals, crowds, flying, germs, noise, and skin contact. Phobias can be treated (and usually overcome) by a psychological technique called exposure therapy.

3. Chronic indigestion

Yep, anxiety disorders can wreak havoc on your tummy. Irritable Bowel Syndrome, or IBS, is sometimes referred to as “anxiety in the digestive tract” because of the condition’s association with anxiety and stress. IBS includes symptoms such as bloating, constipation, cramping, diarrhea, gas, and stomachaches.

4. Self-consciousness

Social anxiety disorder involves the fear and anxiety of being negatively evaluated and judged by others. People who suffer from the condition are often very self-conscious and feel as if all eyes are on them. As a result, they feel highly tense and uncomfortable in most social environments.

5. Perfectionism

To be labeled a perfectionist is not a compliment in the context of an anxiety disorder. In this case, it means someone constantly applies pressure on themself to be a hundred percent “on” at all times. This continuous stress is too much to bear, creating anxious feelings.

6. Self-doubt

Common among anxiety disorders, GAD, and obsessive-compulsive disorder (OCD), is persistent self-doubt and second-guessing. This self-doubt may revolve around identity crisis issues.

7. Compulsive behaviors

First thing’s first: if you haven’t seen the movie As Good as It Gets, put it on your to-do list. Jack Nicholson performs brilliantly as an irritable, stubborn, middle-aged man who suffers from OCD.  Nicholson’s character speaks impulsively, interrupts constantly, and offends unapologetically.

He can’t help any of these behaviors; they are compulsory. OCD symptoms work the same way in real life (albeit less rudely).

8. Flashbacks

Post-traumatic stress disorder (PTSD) is often associated with war; however, numerous things can cause someone to develop this severe anxiety disorder. These events can include physical and sexual assault, bullying, emotional abuse, etc.

Flashbacks involve troubling and vivid mental “flashes” of the traumatic event. These are extremely common in individuals suffering from a trauma-related disorder.

9. Panic

As an extreme form of anxiety disorder, panic attacks manifest when a person suddenly feels intense fear and a sensation of impending doom. Some have described a panic attack as feeling like they were going to die. Note that shortness of breath, disorientation, trembling, and sweating are common panic attack symptoms.

10. Difficulty sleeping

Anxiety disorders reshape the brain into a more reactive organ. While in chronic form, anxiety wires the brain to be ultra-sensitive to stimulation of any kind. This neural rewiring can keep the brain on overdrive, even when the mind should be “quiet.” When your body needs sleep, anxiety interferes.

11. Muscle tension

Anxiety disorders are rooted in the brain’s limbic system, specifically the fight-or-flight response. Fight-or-flight heightens our senses should we need to flee from immediate danger. While this is an evolutionary response, this apparatus is often flipped to “on” in the anxious brain. Such neural activity causes the anxious person to “tense up.” Due to this anxiety, they may contract their head, face, shoulder, abdominal, pelvic, and leg muscles.

anxiety

Final Thoughts: Help For Anxiety

Deepak Chopra, M.D., a board-certified physician and alternative health advocate, admonishes the pill-popping culture prevalent in traditional healthcare. Concerning anxiety, Dr. Chopra says, “… millions of sufferers pop a tranquilizer prescribed by the doctor … this quick fix (only) lessens symptoms without addressing what is causing the anxiety.”

Chopra continues, “Self-care is the best option for anyone who feels mild to moderate anxiety, whether a specific event caused it or not.”

On this note, some natural methods of caring for your anxiety include:

  • Avoiding alcohol and tobacco.
  • Addressing the issues causing stress in your life.
  • Learning to be mindful or practicing meditation (or both!).
  • Getting regular sleep (usually 8-9 hours every night).
  • Accepting anxiety as it comes without judgment.
  • Seeking out help, whatever that means to you if the condition becomes too much.

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