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Which Foods to Avoid With Irritable Bowel Syndrome?

September 21, 2024 by Power of Positivity

If you’re living with irritable bowel syndrome (IBS), the daily struggle of managing symptoms can feel overwhelming. Knowing which foods to avoid with irritable bowel syndrome can be life-changing, yet confusing.

That is where we come in. In this guide, you’ll discover the key foods that could be worsening your IBS. By making small adjustments, you can take control and start feeling better—without completely overhauling your diet.

Let’s dive in and make life a little easier.

Understanding FODMAPs and Their Impact on IBS

IBS is a common gastrointestinal disorder, and FODMAPs—short-chain carbohydrates that are poorly absorbed in the small intestine—often trigger symptoms in those affected. The term FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.

These carbohydrates include sugars such as fructose, lactose, and certain types of fiber that the body struggles to digest.

For people with irritable bowel syndrome IBS, consuming high-FODMAP foods can trigger symptoms like bloating, gas, diarrhea, and constipation because these foods ferment in the gut, leading to increased water and gas production.

How Do FODMAPs Affect IBS?

FODMAPs, when fermented by gut bacteria, can aggravate IBS symptoms in people by causing the intestine to absorb too much water and produce gas. This results in bloating, abdominal discomfort, and changes in bowel habits. The malabsorption of these carbohydrates varies by type:

Oligosaccharides (found in wheat, onions, and garlic) lack the enzymes needed for absorption.
Disaccharides (like lactose) are poorly absorbed in people with lactase deficiency.
Monosaccharides (like fructose) are malabsorbed when consumed in excess.
Polyols (found in artificial sweeteners and some fruits) are passively absorbed, leading to digestive distress.

The Phases of a Low-FODMAP Diet

The low-FODMAP diet consists of three key phases aimed at managing IBS symptoms:

Elimination Phase: All high-FODMAP foods are removed from the diet for about 2-6 weeks. This helps calm symptoms by reducing the intake of trigger foods.
Reintroduction Phase: Once symptoms are under control, high-FODMAP foods are reintroduced one at a time to identify which specific FODMAPs trigger IBS symptoms. Each food is tested over a period of several days while monitoring the body’s response.
Personalization Phase: After identifying the problematic FODMAPs, the goal is to maintain a long-term diet that avoids only the foods that trigger symptoms, allowing for more dietary freedom while keeping IBS under control.

By following this approach, most people with IBS see a significant improvement in their symptoms, though it is essential to work with a dietitian or healthcare provider for proper implementation.

Top Foods to Avoid With Irritable Bowel Syndrome

Alcohol: Causes inflammation and increases stomach acid production, disrupting digestion.
Dairy Products: Lactose can lead to gas, bloating, and diarrhea in those with lactose intolerance.
Fruits with Pits: Peaches, cherries, dried fruits and other pit fruits contain fructose, which is poorly absorbed and worsens IBS symptoms.
Red Meat: Difficult to digest, it can cause discomfort, especially when consumed in large amounts.
Chocolate: Contains caffeine and sugar, both of which can trigger IBS symptoms like bloating and diarrhea.
Artificial Sweeteners: Sorbitol, xylitol and high fructose corn syrup are poorly absorbed, leading to gas and diarrhea.
Fried and Fatty Foods: These are high in fat, making them hard to digest and causing IBS flare-ups.
Processed Foods: Often contain additives and artificial sweeteners that irritate the gut.
Wheat: Contains fructans, a type of FODMAP, and can cause bloating and constipation.
Carbonated Drinks: Increase intestinal gas and bloating, contributing to IBS discomfort.
Caffeinated Drinks: Coffee and energy drinks can trigger diarrhea in IBS patients.
Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts contain indigestible fibers, causing gas and bloating.
Beans and Legumes: Hard to digest, they often lead to excessive gas and bloating.
Chewing Gum: Contains artificial sweeteners and leads to swallowed air, causing gas.
Spicy Food: Chili peppers contain capsaicin, which irritates the digestive tract and worsens pain.
High-Fiber Foods: Soluble fiber helps some but worsens symptoms for others by increasing bloating.
Corn: Hard to digest, it often causes bloating and discomfort in IBS patients.
Onions and Garlic: High in FODMAPs, they frequently trigger IBS symptoms like bloating and abdominal pain.
High-Fructose Fruits: Apples, pears, and watermelon contain fructose, leading to gas and diarrhea.
Soda: The carbonation leads to increased gas, while sugar or artificial sweeteners further irritate the gut.

High-FODMAP Fruits and Vegetables to Avoid

These fruits and vegetables are known to be common triggers for IBS because of their high FODMAP content, which can lead to fermentation and gas buildup in the intestines.

Avoiding or limiting them can help manage symptoms effectively.

High-FODMAP Fruits

Apples
Watermelon
Cherries
Pears
Mangoes
Plums
Blackberries
Peaches

High-FODMAP Vegetables

Onions
Garlic
Mushrooms
Cauliflower
Asparagus
Artichokes
Beets
Snow Peas

Common Food Additives That Can Trigger IBS

These additives are commonly found in ultra-processed foods, and avoiding them can help manage IBS symptoms. Always check labels for these ingredients to minimize flare-ups.

Sweeteners

Sorbitol: This sugar alcohol is found in sugar-free products like gum, candy, and some medications. It draws water into the intestines, which can lead to diarrhea and bloating.
Mannitol: Another polyol, commonly used as a sweetener in diet foods, can cause similar issues. It ferments in the gut, leading to increased gas, bloating, and digestive pain, especially for those with IBS.

Preservatives in Processed Foods

Emulsifiers: These are found in many processed foods, such as salad dressings, sauces, and baked goods. They can disrupt the gut’s protective lining, triggering IBS symptoms like bloating and cramps.
Artificial Sweeteners: Sweeteners like aspartame and sucralose are commonly added to diet products. Although they don’t contain FODMAPs, they can alter gut bacteria, leading to gastrointestinal issues in IBS patients.
Sodium Nitrite: Found in processed meats, sodium nitrite can irritate the gastrointestinal tract and worsen IBS symptoms, particularly bloating and abdominal pain.

Lifestyle Changes to Complement Your IBS Diet

Stress Management and Exercise

Managing stress is key to controlling IBS symptoms. High stress levels are linked to IBS flare-ups, so incorporating stress-reduction techniques into your daily routine can be beneficial.

Practices like deep breathing, meditation, yoga, or progressive muscle relaxation help reduce the physical impact of stress on your digestive system.

Engaging in activities that bring joy and relaxation, such as hobbies or spending time with loved ones, can also help manage stress effectively.

Hydration and Small Meal Strategies

Stay hydrated to prevent dehydration from worsening IBS symptoms. Drink water throughout the day, avoiding gut irritants like caffeine and alcohol. Herbal teas, such as peppermint or chamomile, may soothe symptoms.

Eating smaller, more frequent meals (five to six per day) helps avoid overwhelming the digestive system, reducing cramping and bloating. Slow eating and avoiding high-fat, processed foods can also ease symptoms, promoting smoother digestion.

Foods You Can Safely Eat with IBS

When managing IBS, focusing on low-FODMAP foods can help alleviate symptoms. Here is a list of safe and nutritious foods that fit within the low-FODMAP framework:

Low-FODMAP Alternatives (Gluten-Free Grains, Lactose-Free Dairy)

Gluten-Free Grains: Safe options include rice, quinoa, oats, and corn. These grains are naturally gluten-free and low in FODMAPs, making them great for IBS management.
Lactose-Free Dairy: Lactose can trigger IBS symptoms, so opt for lactose-free milk, yogurt, cheeses like Brie and Parmesan, and even ice cream. Plant-based alternatives such as almond milk and oat milk are also safe.

Safe Fruits and Vegetables

Low-FODMAP Fruits: Enjoy fruits like bananas, oranges, kiwi, strawberries, grapes, and pineapple. These fruits are easier on the gut and less likely to cause bloating or discomfort.
Low-FODMAP Vegetables: Vegetables such as zucchini, bell peppers, carrots, green beans, spinach, and cucumbers are safe for most IBS sufferers. These veggies are low in fermentable carbohydrates.

Lean Proteins and Healthy Fats

Lean Proteins: Chicken, turkey, fish, eggs, and firm tofu are all excellent protein options that are naturally low in FODMAPs. These proteins provide essential nutrients without triggering symptoms.
Healthy Fats: Incorporate extra virgin olive oil, avocado oil, walnuts, and chia seeds into your meals. These fats support overall health without irritating the gut.

FAQs

Can IBS cause symptoms even if I eat “safe” foods?

Yes, even low-FODMAP or safe foods can sometimes trigger IBS symptoms. This is often due to the size of the meal, how fast you eat, or other factors like stress. Eating small, frequent meals and slowing down during meals can help prevent symptoms.

Is exercise important for managing IBS?

Regular physical activity, such as walking, yoga, or swimming, can improve digestion and reduce stress, both of which are beneficial for IBS management. Aim for at least 30 minutes of moderate exercise most days.

Can fiber make IBS symptoms worse?

Not all fiber is the same. While soluble fiber found in foods like oats and psyllium can help, insoluble fiber (such as that in whole grains) may worsen bloating or diarrhea. It is important to tailor your fiber intake based on your IBS symptoms.

How can stress impact IBS?

Stress is a major trigger for IBS symptoms. Using relaxation techniques like meditation or yoga, as well as addressing stress through lifestyle adjustments, can significantly reduce flare-ups and improve overall gut health.

Final Thoughts

Managing IBS through diet requires careful attention to food choices and portion sizes. Focusing on low-FODMAP alternatives, lean proteins, and safe fruits and vegetables can significantly reduce symptoms.

Pairing these dietary strategies with lifestyle changes, such as regular exercise and stress management, helps maintain a healthy digestive system.

While everyone’s IBS triggers are unique, this balanced approach can lead to better long-term management and improved quality of life.

Doctors Reveal 6 Causes of Chronic Disease

September 21, 2024 by Deborah Tayloe

Find out the most common causes of chronic disease.

In today’s fast-paced and modern society, chronic diseases have become an increasingly prevalent concern, affecting millions worldwide. These conditions, characterized by their long-lasting nature and often slow progression, pose significant lifestyle challenges to individuals and healthcare systems.

Understanding the causes of chronic diseases is crucial for effective prevention and management. It empowers individuals to take proactive steps towards a healthier and more fulfilling life. When it comes to chronic diseases, knowledge is power. Individuals can take meaningful steps toward prevention and management by being aware of the common causes contributing to their development.

From lifestyle choices to environmental factors, various influential elements play a role in the onset and progression of chronic diseases. This article will explore six typical causes of chronic disease, providing a comprehensive overview of these factors and their impact on our health.

By examining the interplay between genetics, lifestyle, environmental factors, and more, we aim to equip readers with the knowledge they need to make informed decisions and embrace healthier habits.

What is a Chronic Disease?

Chronic diseases, also called chronic illnesses, are persistent medical conditions that typically last for an extended period or even a lifetime. Unlike acute illnesses with a sudden onset and short duration, chronic conditions develop gradually and persist over time. These conditions often require ongoing medical care, management, and lifestyle adjustments to maintain optimal health.

Chronic diseases can significantly impact an individual’s daily life, affecting their physical, emotional, and social well-being. These conditions can cause persistent symptoms, impair physical functioning, and diminish overall quality of life.

Chronic disease conditions

Common chronic diseases encompass a wide range of conditions that affect various organs and systems in the body. Some examples include:

1 – Diabetes

This chronic disease occurs when the body cannot regulate blood sugar levels effectively. It can result in various health conditions, including heart disease, kidney damage, nerve damage, and vision problems.

2 – Heart disease

Also known as cardiovascular disease, it includes conditions such as coronary artery disease, heart problems, and high blood pressure. Heart disease can result in heart attacks, strokes, and other serious complications.

3 – Cancer

A group of diseases characterized by the unregulated growth of abnormal cells. Cancer can occur in different body parts and has various forms, such as lung, breast, prostate, and colon cancer.

4 – Chronic respiratory diseases

Chronic obstructive pulmonary disease (COPD) and bronchitis affect the airways and lungs, causing reduced lung function.

5 – Arthritis

A chronic condition that causes inflammation and stiffness in the joints, leading to pain, limited mobility, and decreased quality of life.

6 – Mental health disorders

Conditions like depression, anxiety, bipolar disorder, and schizophrenia can have long-lasting effects on a person’s emotional well-being and daily functioning.

6 Common Causes of Chronic Diseases

We have gained a better understanding of chronic diseases. Now, let’s delve into the common lifestyle factors that contribute to the development of these conditions.

1 – Poor Diet

Poor diet, characterized by an unhealthy eating pattern and inadequate nutrition, significantly contributes to developing chronic diseases. Daily food choices are crucial in determining our overall health and well-being.

The risk of chronic diseases escalates when processed foods, high sugar intake, and other unhealthy options consistently dominate dietary habits. One specific dietary factor linked to chronic diseases is the consumption of high amounts of added sugars.

Another dietary aspect that raises the risk of chronic diseases is the overconsumption of processed foods. These convenience items often contain high levels of unhealthy fats, sodium, and artificial additives while being low in essential nutrients.

Regularly relying on processed foods can increase weight, raise blood pressure, and increase the likelihood of developing chronic diseases. Furthermore, a lack of proper nutrition can negatively impact our health and increase our susceptibility to chronic diseases.

Inadequate consumption of these nutrient-rich foods deprives the body of essential vitamins, minerals, fiber, and antioxidants.

2 – Lack of Physical Activity

An inactive lifestyle and a lack of physical activity have become increasingly common today, contributing to the rising prevalence of chronic diseases. Regular exercise and physical activity are crucial for optimal health and reduce the risk of developing various chronic conditions.

The link between a sedentary lifestyle and chronic diseases is well-established. Prolonged periods of sitting or physical inactivity can lead to weight gain, obesity, and metabolic disturbances, increasing the risk of certain conditions.

On the other hand, regular exercise and physical activity offer numerous benefits for preventing and managing chronic diseases. For example, engaging in moderate-intensity activities like brisk walking, swimming, cycling, or jogging helps control body weight, improve cardiovascular health, and enhance insulin sensitivity.

Physical activity also promotes muscle strength, flexibility, and bone density development and maintenance. This reduces the risk of age-related chronic conditions such as osteoporosis and sarcopenia. Adding regular exercise and physical activity to daily life is crucial for preventing and managing chronic diseases.

3 – Smoking

Smoking and tobacco use are widely recognized as major contributors to chronic diseases. It causes significant harm to both smokers and those exposed to second-hand smoke. Cigarette consumption is strongly linked to lung cancer, chronic obstructive pulmonary disease (COPD), and other respiratory disorders.

The harmful chemicals in tobacco smoke, including carcinogens, irritants, and toxins, can lead to the development of cancerous cells. Moreover, smoking impairs lung function, causes chronic bronchitis, and exacerbates asthma symptoms.

However, the negative consequences of smoking extend beyond respiratory diseases. Tobacco use increases the risk of cardiovascular illnesses, such as coronary artery disease, stroke, and peripheral vascular disease. Smoking damages blood vessels and promotes the development of atherosclerosis (narrowing of arteries).

It also increases the likelihood of blood clots, leading to heart attacks and strokes. Fortunately, quitting smoking can bring significant health benefits and reduce the risk of chronic diseases. Within a few years of quitting, heart disease and lung cancer risk decline.

The body’s ability to heal improves, and lung function recovers. Furthermore, quitting smoking reduces the risk of developing other smoking-related conditions, including various cancers and respiratory disorders.

4 – Excessive Alcohol Consumption

Excessive alcohol consumption, commonly called alcohol abuse or heavy drinking, can have severe physical and mental health consequences. Moderate alcohol consumption may have some potential health benefits. Excessive and prolonged drinking can significantly increase the risk of various chronic conditions.

One of the primary health risks associated with heavy drinking is liver disease. Excessive alcohol consumption can lead to alcoholic fatty liver disease, alcoholic hepatitis, and, eventually, cirrhosis. Liver damage from alcohol abuse can impair the organ’s ability to function properly, affecting digestion, metabolism, and detoxification processes.

Additionally, excessive alcohol consumption is closely associated with an increased risk of developing certain forms of cancer. Alcohol can damage cells and DNA, leading to mouth, throat, esophagus, liver, breast, and colon cancers.

The amount and duration of alcohol consumption influence the risk of cancer. To mitigate the risks associated with excessive alcohol consumption, moderation or abstinence is key. However, it is essential to consider individual health factors and consult with healthcare professionals to determine the appropriate level of alcohol consumption.

5 – Stress

Chronic stress can significantly impact both mental and physical health. Occasional stress is a normal part of life; however, persistent and unmanaged stress can contribute to chronic diseases and stress-related health problems.

Stress triggers a complex cascade of physiological responses in the body, including the release of stress hormones like cortisol and adrenaline.

These hormonal changes can disrupt the body’s natural balance and harm multiple organ systems, increasing the risk of chronic diseases. One of the primary connections between stress and chronic diseases is its impact on cardiovascular health. Prolonged stress can lead to elevated blood pressure, heart rate irregularities, and inflammation.

Over time, it contributes to the development of hypertension, heart disease, and stroke. Managing stress effectively is crucial for preventing and managing chronic diseases. Strategies for stress management can include physical activity, relaxation techniques, and more.

6 – Environmental Factors

Environmental factors play a significant role in the development of chronic diseases. Exposure to toxins, pollutants, and chemicals has potential long-term health effects.

The environment we live in, both indoors and outdoors, can contain substances that increase the risk of chronic diseases.

Furthermore, lifestyle choices can intersect with environmental factors to impact chronic disease risk. For instance, occupational exposure to hazardous substances in specific industries can lead to chronic health conditions. Moreover, environmental factors can interact with individual genetic susceptibility, potentially exacerbating the risk of chronic diseases.

It’s essential to take proactive steps to reduce or mitigate the risks associated with environmental factors and reduce the likelihood of chronic diseases. These include supporting policies and practices that promote environmental protection, advocating for clean air and water regulations, and engaging in sustainable practices. Additionally, individuals can minimize exposure to harmful chemicals by using eco-friendly household products and being aware of potential environmental hazards.

Final Thoughts on Identifying and Reducing Chronic Disease Risk Factors

Chronic diseases are prevalent, and understanding their common causes is crucial for prevention and management. By adopting a healthier lifestyle, individuals can mitigate these risk factors and reduce the likelihood of chronic diseases. Seeking medical guidance and support is essential for identifying individual risk factors and developing personalized strategies for chronic disease prevention and management.

Taking proactive steps towards a healthier life is vital for preventing and managing chronic conditions. Make changes to our lifestyle and address common risk factors, such as unhealthy habits and environmental exposures. This way, you can significantly reduce the risk of developing chronic conditions.

It is important to prioritize a nutritious diet, regular exercise, and stress management techniques while avoiding harmful behaviors like smoking. Additionally, being mindful of our surroundings and minimizing exposure to environmental toxins can improve overall health. By taking control of our well-being and seeking medical guidance when needed, we can empower ourselves to lead healthier lives.

What Are The 10 Warning Signs Cancer Is Growing in Your Body?

September 21, 2024 by Power of Positivity

Cancer doesn’t announce itself loudly. Often, the early signs can be subtle—easy to brush off as minor inconveniences. But ignoring them could mean missing the chance to catch the disease at a stage when it’s most treatable.

While symptoms like fatigue or weight loss might seem unrelated to cancer, they could be red flags your body is using to signal that something isn’t quite right. Recognizing these signs could save your life.

In this guide, I’ll walk you through the key symptoms to watch for. You’ll learn about the subtle changes your body makes when cancer is growing, and, more importantly, when to seek medical advice. Stay informed—it’s one of the best ways to protect your health.

Is Unexplained Weight Loss or Gain a Sign of Cancer?

Unexplained weight loss can indeed be an early warning sign of cancer, particularly for cancers affecting the digestive system such as pancreatic, liver, or ovarian cancer.

When the body is fighting cancer, it may consume more energy or alter how nutrients are processed, leading to weight loss.

This is often one of the first noticeable symptoms, especially for pancreatic cancer, where it’s common to lose weight due to the body’s inability to absorb nutrients properly.

In pancreatic and liver cancers, tumors can interfere with digestion, reducing the appetite and causing nutrient deficiencies. Ovarian cancer can also lead to weight changes, sometimes resulting in bloating or fluid retention (ascites), which might initially mask weight loss.

Other Causes of Unexplained Weight Loss

Weight loss isn’t always a sign of cancer. It can be caused by other factors such as:

😰 Stress or Anxiety: Emotional distress can suppress appetite, leading to sudden drops in weight.
🍽️ Dietary Changes: A shift in eating habits or restrictive diets might lead to unintentional weight loss.
⚡ Thyroid Conditions: Overactive thyroid (hyperthyroidism) speeds up metabolism, leading to weight loss despite regular or increased food intake.

Always consult with a doctor if unexplained weight changes occur to rule out serious conditions like cancer.

Can Persistent Fatigue Indicate Cancer?

Yes, persistent fatigue, especially when it doesn’t improve with rest, can be a sign of cancer. It’s one of the most common symptoms of blood cancers like leukemia and lymphoma.

Cancer-related fatigue (CRF) is much more severe than typical tiredness—it can leave you feeling completely drained, physically and mentally, to the point where even small tasks seem overwhelming.

This type of fatigue can persist long after cancer treatments like chemotherapy or radiation have ended, making it a chronic issue for many cancer survivors.

The fatigue stems from various factors. Cancer treatments can damage healthy cells alongside cancer cells, depleting your energy levels.

The cancer itself also takes a toll, often causing anemia, disrupting sleep, and weakening the muscles. In some cases, the emotional stress and anxiety tied to a cancer diagnosis further contribute to this overwhelming tiredness.-

How Is Cancer-Related Fatigue Different From Normal Tiredness?

Unlike regular fatigue, cancer-related fatigue doesn’t get better with sleep or rest. You might wake up just as tired as when you went to bed.

In fact, cancer fatigue is persistent, lasts longer, and interferes with daily life more intensely than ordinary tiredness.

How to Manage Cancer-Related Fatigue

Though challenging, there are several ways to manage cancer-related fatigue:

🚶‍♂️ Exercise: Gentle activities like walking or yoga can help reduce fatigue and boost energy levels.
🥗 Nutrition: Maintaining a balanced diet with sufficient calories and nutrients is crucial for combating fatigue.
🛌 Good Sleep Hygiene: Establishing a regular sleep schedule and limiting naps can improve sleep quality and help manage energy.
🧘‍♀️ Stress Management: Techniques like meditation or counseling may alleviate emotional factors contributing to fatigue.

If you’re dealing with ongoing fatigue, it’s essential to talk to your healthcare provider to explore treatments or support that can make a real difference.

Why Should You Pay Attention to Unusual Pain?

Chronic, unexplained pain—especially in areas like the back or head—can sometimes be an early indicator of cancers such as bone or brain cancer. For example, a brain tumor can cause persistent headaches that feel different from typical migraines, often worsening in the morning or causing nausea.

Similarly, bone cancer can present with dull, persistent pain that worsens at night and doesn’t improve with rest. These pains often arise due to pressure on nerves or tissues near tumors.

In many cases, cancer-related pain is not fleeting; it can persist for weeks and may not respond to over-the-counter medications.

If pain feels unusual or different from what you’re used to, it’s crucial to consult a healthcare provider, as early diagnosis could lead to more effective treatments

How Can You Tell if Pain Is Due to Cancer?

While chronic pain can be a sign of cancer, other medical conditions can mimic these symptoms:

🤕 Migraine or Tension Headaches: Often caused by stress or lifestyle factors, but they typically respond to medication or changes in habits.
🦴 Arthritis or Osteoporosis: These conditions can cause ongoing bone and joint pain but usually improve with physical therapy or anti-inflammatory drugs.
💪 Muscle Strains or Injuries: Unlike cancer pain, which worsens over time, these conditions often improve with rest and treatment.

What Skin Changes Could Indicate Cancer Growth?

Skin changes are one of the more visible indicators of potential cancer, especially when it comes to skin and liver cancers. Here are some of the most important changes to watch out for:

Moles

Any mole that changes in size, shape, or color, or develops irregular borders or new textures, could be a sign of melanoma, the most aggressive form of skin cancer.

Look for moles that seem to stand out or follow the ABCDEs of melanoma (Asymmetry, Border irregularity, Color variation, Diameter larger than a pencil eraser, and Evolution in size or appearance).

Jaundice

This yellowing of the skin and eyes can indicate liver issues, including liver cancer. It occurs when bile builds up in the bloodstream due to the liver’s reduced ability to process it, a common symptom of advanced liver disease.

New or Unusual Skin Growths

Basal cell carcinoma and squamous cell carcinoma often present as bumps, red patches, or sores that don’t heal. These cancers typically develop in areas exposed to the sun, such as the face and neck.

Sores That Don’t Heal

Any sore that doesn’t heal within a few weeks or constantly bleeds could indicate skin cancer. Open wounds that recur in the same spot are particularly concerning.

Could Unexplained Bleeding or Bruising Be a Sign of Cancer?

Yes, unexplained bruising or bleeding could indicate a form of blood cancer, such as leukemia. In these cases, the body’s ability to form blood clots is impaired, typically due to a low number of platelets, which are essential for blood clotting.

This condition is known as thrombocytopenia and often results in frequent or unusual bruising, even from minor bumps, or excessive bleeding from small cuts.

For instance, leukemia can cause the bone marrow to produce abnormal white blood cells, which crowd out healthy cells responsible for blood clotting.

As a result, individuals may notice frequent nosebleeds, bleeding gums, or bruises that appear without any injury.

Other symptoms of blood cancers include

Frequent infections
Extreme fatigue
Pale skin
Night sweats

FAQs

Are Changes in Bathroom Habits a Warning Sign of Cancer?

Yes, unexplained changes in bowel or bladder habits can be a sign of cancers such as colorectal, bladder, or prostate cancer. Persistent diarrhea, constipation, blood in the stool, or urinary issues like frequent urination, urgency, or difficulty can signal something more serious. If these symptoms last for more than two weeks, you should consult a doctor.

Should You Be Concerned About Lumps or Swelling in Your Body?

Lumps or swelling can indicate cancers like breast cancer, testicular cancer, or lymphoma. Not all lumps are cancerous, but if you find a lump that is painless, hard, and grows over time, it’s essential to get it checked by a healthcare professional.

Why Should a Chronic Cough or Hoarseness Not Be Ignored?

A persistent cough or hoarseness lasting more than two weeks could be a warning sign of lung cancer, throat cancer, or thyroid cancer. There is a need for immediate medical attention if there is chest pain, bloody coughing, or difficulty swallowing.

When Should You See a Doctor for These Symptoms?

If symptoms like unexplained weight loss, persistent fatigue, abnormal bleeding, or changes in bathroom habits last for more than two weeks, it’s time to see a doctor. Early detection is critical in diagnosing and treating cancer effectively.

Final Thoughts

Cancer often whispers before it screams. That’s why it’s so important to catch those subtle signs early. Pay attention to your body—it’s trying to tell you something.

From persistent coughs to mysterious bruises, small changes can make a big difference.

If something feels off, don’t wait. Get checked. Early action saves lives. And remember, when it comes to your health, trust your gut—literally and figuratively!

After all, you know your body best. Stay vigilant, stay healthy.

22 Plant Protein Sources People Don’t Know

September 20, 2024 by Chris Butler

Explore plant protein sources that could help you increase your daily protein intake.

Plant protein is a crucial component of a healthy diet, as it plays a critical role in building and repairing your body’s tissues. It also helps in producing hormones, enzymes, and other essential molecules. Our bodies rely on these for various bodily functions. While animal-based foods such as meat, dairy, and eggs are substantial protein sources, there has been a growing trend towards plant-based diets in recent years.

Plant-based diets, which include fruits, vegetables, legumes, and grains, are becoming increasingly popular due to their numerous health benefits. These diets are high in fiber, vitamins, and minerals and often lower in saturated fat and cholesterol than animal-based diets.

Plant-based proteins, such as tofu, tempeh, and quinoa, can deliver all the essential amino acids your body needs for optimal health. Moreover, scientists have linked plant-based diets to a lower risk of chronic diseases, including cardiovascular diseases, type 2 diabetes, and some cancers.

Diversifying your plant-based diet will significantly benefit your health and increase your energy levels. Explore the following unique plant protein options to enjoy a healthy vegan lifestyle without relying on traditional protein sources.

The Importance of Plant Protein

Protein is a vital component of a healthy lifestyle. It significantly benefits the mind and body. It plays a crucial role in building and repairing tissues in the body, producing enzymes, hormones, and other necessary molecules critical for various bodily functions. Additionally, it assists in maintaining a healthy weight and regulating blood sugar levels, which is crucial in preventing chronic diseases like type 2 diabetes and heart disease.

A protein-rich diet, whether from animal-based or plant-based nutrition, also helps promote optimal cognitive function. Protein is integral in producing neurotransmitters, such as dopamine and serotonin, which regulate mood, sleep, and overall mental health. It also helps maintain and repair brain cells, which are vital for supporting cognitive function as we age.

Incorporating vegan protein sources into your diet offers many benefits for both your health and the environment. Plant-based proteins are a great source of essential amino acids and contain less saturated fat and cholesterol than animal-based foods. This nutrition makes them ideal for maintaining overall health and preventing chronic diseases. Additionally, researchers have found that plant-based diets lead to lower rates of obesity and improved gut health. But the benefits continue beyond there.

Choosing plant-based proteins also has a positive environmental impact. Animal agriculture greatly contributes to greenhouse gas emissions and deforestation, while meat alternatives require fewer resources and produce fewer carbon emissions. So why not swap out a few animal-based meals for plant proteins and see how you feel? Your body and the Mother Nature will thank you.

22 Lesser-Known Plant Protein Sources

Try these foods to incorporate more plant protein into your diet for greater vitality and well-being.

Ancient Grains and Seeds as Plant Protein Sources

Introducing ancient grains and seeds rich in plant protein to your diet can provide a host of benefits for both your health. Plant-based protein sources, such as quinoa, amaranth, and chia seeds, are packed with essential amino acids and are low in saturated fats and cholesterol. You can also eat whole grains such as Ezekiel bread, which contains spouted grains and legumes like barley, millet, lentils, and wheat. This bread contains nine essential amino acids because it includes so many different plant proteins.

Include these grains and seeds in your diet by making avocado toast with Ezekiel bread or swapping pasta for quinoa or amaranth. Sprinkle chia or hemp seeds on your coconut yogurt in the morning for a delicious, complete breakfast.

To recap these plant protein options, here are the ancient grains to try:

Quinoa
Amaranth
Chia seeds
Ezekiel bread
Hemp seeds

Legumes and Pulses

Plant protein sources, such as lentils, chickpeas, tofu, and black beans, are low in saturated fat and cholesterol. They also provide vital amino acids. Additionally, these foods are a great source of dietary fiber. That’s important because fiber promotes healthy digestion. It can also help with weight management.

Essential nutrients in lentils include iron, folate, magnesium, potassium, and around 9g of protein per 1/2 cup. Other legumes, such as chickpeas and black beans, have about 7.5 g of protein per 1/2 cup. They provide vital nutrients like folate, fiber, iron, and magnesium. Tofu, one of the most popular vegan foods, is made from soybean curds and contains about 9g of plant protein per 3 oz.

If you want to include these legumes and pulses in your diet, try making homemade hummus with chickpeas. Lentils and beans make beautiful additions to stews, soups, and veggie burgers.

To summarize, here are the additional plant protein sources to try:

Lentils
Chickpeas
Black beans
Tofu

Leafy Greens and Vegetables

Incorporating certain leafy greens and vegetables can help you increase your protein intake on a plant-based diet. Fantastic high-protein plant-based options include spinach, kale, broccoli, and Brussels sprouts.

Spinach, for example, contains about 3 grams of protein per 100g, while kale has around 2.5 grams per cup. Broccoli and Brussels sprouts are also great options, with approximately 2.6 grams and 3 grams of protein per cup. These nutrient-dense veggies are mineral powerhouses containing essential nutrients like iron, copper, calcium, magnesium, and potassium.

To incorporate these foods into your meals for a well-rounded diet, try making salads or steaming them with plant proteins like quinoa and tofu.

Let’s review the leafy greens that make excellent plant protein sources:

Kale
Spinach
Broccoli
Brussels sprouts

Nuts and Nut Butter

Are you seeking a protein-packed plant-based snack? Look no further than nuts and nut butter! Almonds, peanuts, cashews, and pistachios are among the best protein sources. Each offers between 5-9.5 g per quarter cup. Almonds deliver your body protein, fiber, and healthy fats. Peanut butter is an abundant vitamin E, magnesium, and protein source. Cashews are high in copper and protein, while pistachios are rich in potassium, protein, and vitamin B6.

Here are a few tried-and-true ways to consume these nuts and nut butter, including:

Making peanut butter and jelly sandwiches.
Topping salads with sliced almonds.
Incorporating pistachios into healthy desserts.

Here’s a summary of the deliciously nutty plant protein sources:

Pistachios
Almonds
Peanuts
Cashews

Alternative Plant Protein Sources

Incorporating certain fermented foods can be a fantastic choice if you need additional protein in your diet while enjoying plant protein sources. Some top picks for alternative protein sources include tempeh, miso, natto, nutritional yeast, and mycoprotein.

Japanese-inspired

Tempeh, for example, is made from fermented soybeans and contains about 15 grams of protein per 3.5-ounce serving. You can include tempeh in your diet by stir-frying it in a delicious sauce, such as one made with miso paste.
Miso, a paste made from protein-rich plants like fermented soybeans and grains, also packs a protein punch of about 6 grams per tablespoon.
Natto, a traditional Japanese dish made from fermented soybeans, is another high-quality protein source, with about 17 grams per 3.5-ounce serving. In addition to being protein-rich, these fermented foods also offer a variety of health benefits. They contain probiotics, which can support gut health and boost the immune system.

Meat substitutes

You can also try alternative protein sources, such as nutritional yeast and mycoprotein, marketed as Quorn. Quorn is a meat substitute made from a type of fungus and is incredibly versatile in cooking. That makes it an ideal ingredient for a variety of meals. It contains all nine essential amino acids. That makes it a complete protein source that can help vegans meet their daily protein requirements.

A single serving of Quorn can provide up to 10 grams of protein, making it an ideal choice for those who need to boost their protein intake. In addition to its protein content, Quorn is also low in fat but high in fiber. Thus, it can help support digestive health. It is also a healthful source of iron, crucial for healthy blood cells, and zinc, necessary for a robust immune system.

Cheese alternatives

Nutritional yeast is deactivated yeast. It often stands in as a cheese substitute in various dishes and packs a serious nutritional punch. One of the critical benefits of nutritional yeast is its high protein content.

A mere two tablespoons of nutritional yeast provides up to 9 grams of protein, making it an excellent choice for vegans looking to meet their daily protein needs. In addition to its protein content, nutritional yeast offers abundant vitamins and minerals, including vitamin B12, which is often lacking in vegan diets. It also contains fiber, which can help to support digestive health.

Nutritional yeast makes an excellent addition to popcorn or mac and cheese, or you can make a homemade cheese sauce by blending it with soaked nuts. If you want to try mycoprotein, you can find Quorn products like chicken nuggets and patties in the frozen section of most stores.

To recap this section, some of the tastiest plant protein sources you can experiment with are these:

Tempeh
Miso
Nato
Quorn
Nutritional yeast

Incorporating Plant Protein Sources into Your Diet

If you want to include these lesser-known plant protein options in your meal planning, start with a few simple vegan recipes. For instance, you could make hearty red lentil curry, a nourishing chickpea stew, or tofu stir-fry. You can find thousands of recipes online that support a nutritious diet with plenty of protein diversity. Including various protein sources in your diet and experimenting with new ingredients for a balanced, enjoyable plant-based lifestyle is essential.

Final Thoughts on Discovering New Plant Protein Options

You’ll want to incorporate some unique vegan protein sources into your diet. Many of these, such as lentils, tofu, beans, chickpeas, and leafy greens, are versatile ingredients in various dishes. Eating foods with plant protein is crucial. That’s because they offer other vital nutrients like fiber, calcium, iron, and magnesium.

Don’t hesitate to explore lesser-known vegan options like Quorn, natto, and tempeh for a healthy, varied, vegan lifestyle that will make your tastebuds happy.

15 Habits of People With A Fast Metabolism

September 19, 2024 by Deborah Tayloe

What lifestyle and eating habits do people with a fast metabolism have?

Many people think they can’t control their metabolism, but your eating habits, activity levels, and other aspects of your health play a role. You can’t change everything, but your lifestyle habits heavily contribute. A fast metabolism can help with weight management, increased energy levels, and improved overall health.

People with a fast metabolism burn more calories, making them less likely to accumulate fat. It also gives them more energy and improves their overall health. Those without a fast metabolism have the opposite effect, with more calories left over that their body stores as fat.

People with a fast metabolism adopt healthy habits that promote their overall well-being. You can change your lifestyle and use some of their methods to increase your metabolism and live a healthier life.

NOTE: You should see a doctor if you have healthy habits but still experience metabolic sluggishness. Your physician can run some simple tests to diagnose any hidden health issues.

Habit 1 – People With a Fast Metabolism Eat Breakfast Every Day

The thermic effect of food is highest in the first few hours after waking up. Experts suggest choosing a low-sugar and high-protein breakfast for the best effects.

Eating a healthy breakfast boosts your energy levels and metabolic rate, allowing you to experience the most benefits early in the day. It also promotes weight management and encourages healthy eating habits while reducing feelings of hunger and overeating.

Habit 2 – They Stay Hydrated

Water can increase metabolic function and energy levels as it triggers water-induced thermogenesis. It boosts weight loss and digestion while reducing feelings of fatigue and low energy. Those with fast metabolisms focus on hydration, and you can embrace the benefits yourself by increasing your water intake.

Hydration is beneficial, no matter the temperature of the water. However, cold water burns more calories because your body has to warm it up. You don’t have to drink plain water to experience the benefits. You can add lemon or other fruit to your drink for nutrients and natural flavour.

Habit 3 – They Focus on Whole Foods

When you eat whole foods, it improves your metabolic health because they are nutrient-dense. It can boost weight management and energy levels and improve your health, reducing inflammation and disease risk.

Whole foods don’t have any artificial sweeteners, preservatives, or dyes that you’ll find in processed foods. It also doesn’t have added sugar, salt, or unhealthy fats, so making this change in your eating habits is beneficial. Processed foods also don’t contain much nutrition, leading to a deficiency of essential vitamins and using less energy to digest.

Habit 4 – They Incorporate Strength Training

Studies show that a higher muscle mass increases metabolic rates, burning more calories. Doing strength training exercises three times a week for at least 11 minutes can increase your resting metabolic rate.

Joining a gym isn’t necessary to do strength training. You can do plenty of workouts at home.

Habit 5 – People With a Fast Metabolism Get Enough Sleep

Those who practice sleep hygiene tend to have increased metabolic function. Getting enough sleep each night increases energy levels and boosts weight management. It also improves cognitive function.

Not getting enough sleep slows your metabolism and can lead to weight gain and obesity. It also disrupts hormones that regulate your appetite. Sleep disruption can have the same effect, so aim for at least seven hours each night.

Habit 6 – They Manage Stress

Too much stress can increase cortisol levels, causing disruptions to your appetite. Implementing stress management techniques can increase your metabolic function and help you develop a fast metabolism. It also improves your overall health and mental and emotional well-being.

Some stress management ideas include:

prioritize your health and well-being
spend time doing things you enjoy
talk to someone you trust

Habit 7 – They Snack on Protein

Eating protein snacks promotes muscle recovery and growth and increases metabolic rate. On the other hand, snacks high in carbs can decrease it. Switching your eating habits and choosing protein snacks increases satiety, reducing feelings of hunger and overeating.

The thermic effect of food results in a temporarily increased metabolic rate, no matter what you eat. The thermic effect is higher if you eat protein instead of other options.

Some good protein sources include the following:

lean beef
turkey
fish
white meat chicken
tofu
nuts and seeds
beans
eggs
low-fat dairy products
legumes
whole grains

Habit 8 – They Incorporate Spices and Herbs

Some spices and herbs can increase metabolic function and promote weight management. They also help reduce inflammation and disease risk while adding flavor and variety to meals.

Some of the spices and herbs that contribute to a fast metabolism include:

ginger
cinnamon
turmeric
cayenne pepper
red pepper flakes
chilli powder

Habit 9 – Those With a Fast Metabolism Avoid Sugary Drinks

Sugary beverages contain more calories than other drinks, and they don’t promote metabolic health. These drinks can increase your risk of obesity and cause many health issues.

Avoiding drinks with sugar can increase your metabolic health, reduce inflammation, and lower disease risk. Choosing healthier options instead can also boost energy levels and weight management.

Habit 10 – People With Fast Metabolism Eat Enough Fiber

A high-fiber diet can boost metabolism, prevent overeating, and promote weight management. Your body uses more calories trying to digest fiber than it does for other foods.

Soluble fiber takes on water during digestion, promoting satiety. Insoluble fiber passes through your system, promoting digestive health and regularity. Changing your eating habits to increase your fiber intake is easier than you might think. Some options you can add to your diet to develop a fast metabolism include:

Insoluble Fiber

bran
beans
cauliflower
apples

Soluble Fiber

brown rice
oat bran
artichokes

Habit 11 – They Drink Green Tea

The caffeine and catechins in green tea increase your metabolic rate and fat oxidation. It also has antioxidants that promote other health benefits, including reducing inflammation and disease risk. Green tea also helps convert stored fat into free fatty acids that encourage fat-burning during exercise.

Habit 12 – They Manage Their Alcohol Intake

Reducing alcohol consumption can improve metabolic function and weight management. When you consume alcohol, your body burns it as a fuel source before glucose and lipids. It leads to more stored fat, interfering with your metabolic function and weight loss efforts.

Alcohol interferes with mental clarity, leading to poor decision-making regarding food. It often leads to an increase in food intake and triggers hunger signals.

Drinking alcohol can also decrease testosterone levels and cause metabolic syndrome in men. It also disrupts sleep cycles, leading to a lack of sleep. Another issue is that it interferes with digestion and moving food through the system.

Habit 13 – People With Fast Metabolism Get Enough Vitamin D

Studies show low Vitamin D levels are associated with higher body fat percentage. Vitamin D can increase metabolic function and bone health. It also reduces body fat, inflammation, and disease risk, improving immune function and overall health.

The sun doesn’t shine enough to be the only Vitamin D source you get. You’ll have to find it elsewhere if you want it to help you develop a fast metabolism. Other sources include:

fish, including rainbow trout, salmon, sardines, and tuna
fortified dairy products
eggs
portabella mushrooms
chicken breast
ground beef
Vegetables, including broccoli and carrots
almonds
Fruit, including apples and bananas
brown, long-grain rice
whole wheat bread
lentils
sunflower seeds
edamame
dietary supplements

Habit 14 – They Stay Active Throughout the Day

You burn more calories during physical activity, known as the thermic effect of exercise. It increases energy expenditure, leading to improved metabolic health.

You also burn calories during other nonexercise activities, including changing posture, standing, walking, or fidgeting. Doing household tasks is another activity that can increase your metabolism.

Staying active throughout the day reduces sedentary behavior, which decreases your metabolism. It also lowers your risk of disease while promoting overall well-being and vitality.

Exercise is essential, but other ways you can stay active include the following ideas:

stand up regularly if you have a desk job
go for walks on your lunch break
park further back in parking lots
take the stairs
fidget your leg while you sit
take your dog for a walk
clean the house
do yardwork
prepare your meals
dance

Habit 15 – They Prioritize Consistency and Persistence

People with a fast metabolism practice consistency and persistence in their lifestyles. Crash diets won’t raise your metabolic function, but regular effort will. Build healthy habits that promote success and reduce feelings of frustration and failure. It’ll help you find positive lifestyle changes that help with weight management.

Some of the best ways you can be consistent include:

being aware of your habits
planning meals
setting goals and working toward them
scheduling time for exercise or physical activity
considering obstacles
practicing self-control
thinking about the future
identifying triggers
removing temptations
finding a support system
tracking your progress
rewarding yourself
remembering why you want to live a healthy life

Final Thoughts on How People With Fast Metabolism Maintain Healthy Lifestyle and Eating Habits

Making lifestyle changes involving eating habits and physical activity can help you boost your metabolism. Living a healthy lifestyle is beneficial for your overall well-being and metabolic function.

It’ll get easier once healthy living becomes a habit, and you can see the benefits. Consider choosing a few habits of people with a fast metabolism to incorporate into your daily life. Once those changes become a regular aspect of your life, you can add more.

20 Phrases to Tell Yourself When You Feel Anxious

September 18, 2024 by Deborah Tayloe

Learn these simple phrases to tell yourself when feeling anxious.

Feeling anxious can be physically and mentally draining. Anxiety can make your heart race, your body temperature rise, your hands shake, and your stomach churn. These feelings can interfere with your ability to progress toward your goals or find joy in your day.

Luckily, there are some things you can do to feel less anxious, reduce worry, and limit overthinking. Anxiety can lead to overwhelming emotions and thoughts, but telling yourself positive phrases can make a difference.

These phrases can ease the anxiety and soothe you until you experience relief. It’s a form of soothing self-talk that can make you feel better and shift your mindset. The words can help you relax, calm your nerves, breathe easier, relieve tension, and practice being kind to yourself.

The phrases you choose should involve purposefully telling yourself comforting and helpful things. It helps alleviate your anxious thoughts, allowing you to feel better and focus on the present.

20 Phrases to Tell Yourself When You Feel Anxious

The phrases you use for anxiety should vary based on each experience. By choosing the ones that apply to your feelings and thoughts at that moment, you can overcome them more quickly. These phrases will give you a good idea of what to tell yourself in many different situations.

1 – Do something to release your anxious feelings.

You can’t always push away and ignore your thoughts when anxiety starts. They become all-consuming, preventing you from focusing on anything else. When this happens, it’s sometimes best to do something to let the thoughts go and move forward.

You can spend time writing about it, going into detail, and journaling everything that comes to mind. Another option is to take some time to relax and rejuvenate, allowing your mind time to rest. Anything that helps you stop worrying can lead to finding peace today, so it’s essential to find a positive distraction from overthinking.

You can also:

vent to a trusted source
plan for overcoming the cause of your anxious feelings
do something physical to force your mind to think of something else

2 – There are always other possibilities to focus on.

When you feel anxious, you often fixate on one possible explanation or potential outcome. It can make you feel like there aren’t any other options. However, there are always other possibilities, and reassuring yourself can help you feel better.

Your gut reaction can often involve negativity, and anxiety can cause the thoughts to spiral. Always consider your situation from another perspective to find a more positive answer.

Repeating this phrase helps, and you can also elaborate on it by asking yourself:

Is there another possibility I’m not considering?
Could there be another explanation for what happened?
Are past experiences influencing my feelings?
What other outcomes might I experience?

3 – I am okay right now, and the past and future can’t hurt me.

Anxious thoughts often revolve around the past and the future. You might ruminate about things from the past that you can’t change. Or, you might fixate on what may happen without proof that it’s the only potential outcome.

When this happens, remind yourself that you are okay. You’re safe, and what happened or might occur can’t hurt you in the present.

4 – I’m focusing on what I can control and releasing the rest.

Sometimes anxiety stems from being unable to control things. You can’t always guarantee how things will turn out, but this phrase can help you shift your mindset.

Focusing on things you can control helps you release anxious feelings and move forward with a clear mind. Then, the things you can’t control can play their course while you focus on other things. Before you know it, you’ll have made it through the situation.

Anxious feelings seem to take over, and you might feel like you can’t do anything about it. However, you are in control and can do things to calm yourself. Rather than letting the thoughts and feelings spiral, you can use this positive phrase to help you overcome.

5 – Life is good because I have what I need, so I push forward until I feel better.

This phrase helps you recall all the good parts of your life and recognize that you have what you need. If your basic needs are met, you can find a way to overcome anything else, and this gentle reminder can ease your anxious feelings.

Keep repeating this phrase and thinking of all you have going for you until you feel the negative slip away. It also encourages you to keep pushing through because you will feel better.

6 – Letting the anxiety happen will help them pass more quickly.

Sometimes you can’t push away your feelings and focus on something else. In those moments, it’s best to let things play out.

Resisting them can worsen the situation, while letting them happen allows them to pass. Remind yourself that the feelings will pass and that you only have to get through one moment at a time.

7 – I might feel bad and anxious, but I am loved and supported.

Recognizing that you’re not alone can help you feel better and resist overthinking. You have people who love and support you, so think of them as you repeat this phrase. It reminds you that you’re enough and that you have people who love you for who you are.

8 – I’m processing my thoughts but not giving them the power to hurt me.

When negative thoughts run through your mind, this phrase reminds you that you don’t have to give them power. Your thoughts aren’t always accurate, so don’t attach meaning to them if you know they’re detrimental to your well-being.

Instead, replace them with something positive when they come to your mind. Don’t allow them to interfere with your happiness.

9 – I can take time to calm down and spend time relaxing.

You might feel bad relaxing because you think you constantly have to work hard. However, you can take a break to recover from stress, worry, and overthinking. You deserve time to calm down and be comfortable as you work through your feelings.

10 – My anxious thoughts aren’t facts.

One of the best things to tell yourself is that your thoughts aren’t always accurate. When anxious, you’ll experience negative overthinking and rush to conclusions. Take some time to reaffirm that your thoughts aren’t facts, so you can calm down.

11 – Worrying is temporary, and it won’t change what happens.

Overthinking and worrying about the future won’t change the outcome. It also prevents you from enjoying the present and being grateful for what you have. Remembering that worrying will pass and won’t change anything can help you refocus on what’s happening in your life.

12 – I’m practicing self-love and compassion when I feel anxious.

Focusing on self-love and compassion can help you feel better. It allows you to process your feelings without judgment or negativity so that you can move forward. This phrase reminds you to be kind to yourself and encourages you to do things that make you happy and feel good.

13 – These feelings are uncomfortable, but they will pass.

Feeling anxious is uncomfortable, but this phrase can reassure you that you won’t feel this way forever. No matter what happens, you can resolve your issues and improve your life.

14 – I am strong enough to get through anything, and each experience strengthens me.

You can get through anything, and when you overcome it, you’ll be more robust than before. This phrase reminds you that you can do anything, so don’t give up. Keep pushing until you feel better and your anxiety subsides so that you can see the beneficial outcome you worked hard for.

15 – It’s okay if I don’t have my life figured out.

When you don’t have everything figured out, you might spiral. However, it’s okay if you don’t have all the answers yet. Life is a journey that changes continually, and waiting for the best decision can sometimes be a blessing.

16 – I have plenty of things to look forward to.

This phrase is for you if you ever think you don’t have anything to look forward to. There’s always something you can be excited about, no matter how small.

You can be excited about a family game night, getting comfortable in bed, or spending time with loved ones. When you think of life this way, you’ll always have something to look forward to, making the future seem less daunting.

17 – I know that everything is going to be okay.

You can never guarantee what will happen in the future, but everything will work out. It’ll be okay, even if things don’t turn out how you wanted them to. Life will work out, and this reminder can help ease your worry.

18 – This is hard, but anxiety is my body’s way of protecting me.

Recognizing that your body is protecting you when you feel anxious can help you feel better. You’ll realize that it’s a natural response, allowing you to focus on the task rather than how your anxiety makes you feel.

19 – Focusing on my breathing can help me feel calm when anxious.

You can ease anxious feelings and calm your mind by focusing on breathing. Find somewhere to sit and take some time to breathe without thinking of anything else. You might still have fleeting thoughts, and that’s okay if you refocus and return to your breathing.

20 – I might not have wanted this change to occur, but I can make the most of it.

Sometimes change can trigger anxiety because it’s uncomfortable, especially when you didn’t choose it. Accepting and embracing change can help you work through your anxious feelings and view the situation as a positive experience.

You can use this phrase anytime throughout the day, whenever you feel anxiety creeping in. It’s a small but powerful way to boost your mental health and help you stay positive no matter what happens.

When things change, you can’t always control them, but you can decide how you feel. Make a conscious effort to focus on your feelings and other things you can control, and release the discomfort of being unable to prevent change.

Final Thoughts on Phrases to Tell Yourself When You Feel Anxious

When you find a phrase that resonates with you, save it for future reference. You can write it down, e-mail it to yourself, or take a screenshot to look back on. Then, repeat the phrases anytime you feel anxious.

You might feel uncomfortable at first, but after a couple of weeks of repetition, it’ll feel natural, and you’ll experience the benefits. The phrases will begin to feel more accurate and eventually pop into your mind without thinking about it.

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