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Month: January 2023

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Aware Lets Be Aware

“How to balance your hormones naturally?” (For women and men)

be “How to balance your hormones naturally?” (For women and men)

“How to balance your hormones naturally?” (For women and men)

 

There are many interesting definitions of what hormones are. To understand them, we must see how experts have explained what they are and what they do in the human body.

According to Michele Helfgott, MD, quoted in Parkview Health, “Hormones are chemical messengers created by the endocrine system that send critical messages through the body, assisting in the regulation of your body’s processes. Unfortunately, when those messengers aren’t functioning normally, they can significantly affect your mental, physical and emotional health.”

Another explanation comes from the award-winning New York Times bestselling author of the book “Brain On Fire,” Susannah Cahalan. She writes, “Hormones get no respect. We think of them as the elusive chemicals that make us a bit moody, but these magical little molecules do so much more.”

Many of us think of hormones as things that throw our minds, moods, and behavior out of control. We blame our hormones when something doesn’t feel right in our bodies and minds. We also think only women are more affected by hormones, in general, than men. (But we admit teenagers of both genders can have “raging hormones.”)

Since we know that hormones perform very valuable functions in the health systems, we have to learn one key fact: to balance our hormones and not neglect them. Here are some tips to naturally achieve that (for both women and men).

 

What is hormonal imbalance – and what are the signs?

According to Cleveland Clinic, a hormone imbalance for women can start at any time between the ages of 25 to 80. Usually, it occurs when your female hormones, specifically estrogen, progesterone, DAGA, and cortisol, are out of whack and unbalanced.

For some women, this can manifest as mood changes, fatigue, hot flashes, night sweats, sleep disturbance, daytime sleepiness, changes in their menstrual cycle (including menopause), and even weight gain.

According to Jag Desai, MD, writing in Core Medical & Wellness, hormones in men tend to decrease steadily after the age of 20, and by age 40, most men retain only half of their original growth hormones. By age 80, they typically retain only 5%. The most commonly noted male hormones are androgens and testosterone.

Andropause (also known as male menopause) is the most common type of male hormonal imbalance. Other signs and symptoms of imbalance include fatigue, hair loss, loss of muscle mass, low sex drive, and memory loss.

 

Why do hormones go out of balance?

Psychologists believe that most of the time, stress is the cause. We could have obvious stresses caused by our lifestyles (like poor eating, exercise, and sleep habits). Or, it could be due to hidden stresses caused by our genetics.

Any stress causes overproduction or underproduction of certain hormones, thus throwing the body and mind into crazy behavior. The problem is that stress and hormones then form a vicious cycle. People with hormonal imbalances fall further into irregular eating, exercise, or sleeping patterns, thus exacerbating the problem.

According to Ronald C W Ma et al., in their medical paper in the National Library of Medicine, some medications we take for certain illnesses may cause drug-induced endocrine and metabolic disorders, resulting in hormonal imbalance in our bodies … so we must discuss any such side-effects of prescribed medications with our doctors.

 

Do lingering hormonal disturbances impact health?

Hormonal imbalances shouldn’t be seen only as mood change agents, but they can affect overall health if we let the imbalance continue for long.

Stress plus hormonal imbalance, in a negative cycle, can also add many complications to those suffering from ailments like obesity, cholesterol, diabetes, and hypertension – along with other hereditary factors. All these ailments can have a multiplicative effect on the heart.

We have to get our doctors’ help to be alert to signs and symptoms of diabetes, know how to lower cholesterol, control blood pressure symptoms, and understand obesity causes and effects.

 

4 ways to naturally and safely balance your hormones

According to Mayo Clinic, if you have far lower-than-normal hormone levels, your doctor may suggest a short stint of hormone replacement therapy. You may be given oral or injected medication depending on which hormone is deficient. But in most cases, women and men can aim to regulate their hormones naturally. There are excellent ways to do this.

 

1. Nutrition is the best way, by far

According to Karishma Chawla, writing in Health Shots, “It is interesting to know that the foods we eat have a deep impact on our hormonal health. The right foods can help create the best-quality hormones that have a profound impact on our mental, physical and emotional well-being.”

Within the ambit of nutrition, there are five tenets to remember.

 

  • Consuming adequate amounts of protein is extremely important since your body needs to produce protein-derived hormones — also known as peptide hormones.
  • Your gut health is equally vital as it regulates hormones by modulating insulin resistance.
  • For the same reasons of managing insulin and avoiding unpleasant spikes in nervous energy, sugar intake must be strictly controlled.
  • Healthy omega-3 fats can help to prevent cortisol levels from increasing during chronic stress.
  • Eating a fiber-rich diet helps, as dietary fiber decreases hunger and increases satiety hormones when ingested with a meal.

 

Nutrition is the best way, by far

 

 

2. Exercise is the next best thing you can do

Physical activity helps strongly influence hormonal health. It improves blood flow to your muscles and increases hormone receptor sensitivity (i.e., enhances the delivery of nutrients and hormone signals).

According to Angelo Sabag et al., in their medical paper in PubMed Central, being physically active may also help boost muscle-maintaining hormones that decline with age, such as IGF-1, DHEA, and human growth hormone (HGH).

Even regular walking may increase these hormone levels for people who cannot perform vigorous exercise, thus improving body strength and quality of life.

 

3. Quality of sleep is a third important factor

According to Marnie Vinall, writing in Healthline, various hormone functions and their release are impacted by sleep (or our circadian rhythms). Getting adequate sleep is essential for regulating a number of hormones, including cortisol, estrogen, progesterone, testosterone, insulin, leptin, ghrelin, melatonin, thyroid hormones, and growth hormones.

The ideal amount of sleep required for most adults is around 7 to 9 hours, without which hormonal imbalance begins to creep in.

 

 

Quality of sleep is a third important factor

 

 

4. Reducing stress is also very valuable

According to Salam Ranabir et al., in their medical paper in the Indian Journal of Endocrinology & Metabolism, “Stress can lead to changes in the serum level of many hormones including glucocorticoids, catecholamines, growth hormone and prolactin. Some of these stressful responses can lead to endocrine disorders like Graves’ disease, gonadal dysfunction, psychosexual dwarfism, and obesity. Stress can also alter the clinical status of many preexisting endocrine disorders such as precipitation of adrenal crisis and thyroid storm.”

The stress response in humans is best dealt with using “relaxation response” techniques. These include practices like meditation, yoga, Tai Chi, mindfulness, deep breathing, autogenic relaxation, progressive muscle relaxation, biofeedback, acupressure massages, or aromatherapy.

 

In summary

Hormones affect more than just our mental makeup and emotions – they can profoundly impact our overall health if they are imbalanced. We can do a lot by following sensible and healthful eating, exercise, sleep, and stress management. Don’t let your hormonal imbalances exacerbate your other ailments or disturb your peace. Stay heart-healthy. Be a Zinda Dil.

 

 

References

  1. Helfgott, Michele, MD. Parkview Health. “How to balance hormones naturally.” Accessed: January 20, 2023. https://www.parkview.com/community/dashboard/how-to-balance-hormones-naturally
  2. Cahalan, Susannah. Brainy Quotes. “Hormones Quotes.” Accessed: January 20, 2023. https://www.brainyquote.com/topics/hormones-quotes
  3. Cleveland Clinic. “Hormonal Imbalance.” Accessed: January 20, 2023. https://my.clevelandclinic.org/health/diseases/22673-hormonal-imbalance
  4. Desai, Jag, MD. Core Medical & Wellness. “Male Hormone Imbalance: What You Should Know.” Accessed: January 20, 2023. https://coremedicalwellness.com/male-hormone-imbalance-what-you-should-know/
  5. Ma, Ronald C W et al. National Library of Medicine. “Drug-induced endocrine and metabolic disorders.” Accessed: January 20, 2023. https://pubmed.ncbi.nlm.nih.gov/17343430/
  6. Mayo Clinic. “Hormone therapy: Is it right for you?” Accessed: January 20, 2023. https://www.mayoclinic.org/diseases-conditions/menopause/in-depth/hormone-therapy/art-20046372
  7. Chawla, Karishma. Health Shots. “The art of balancing hormones with food: Here’s how you can achieve this feat.” Accessed: January 20, 2023. https://www.healthshots.com/healthy-eating/nutrition/the-art-of-balancing-hormones-with-food/
  8. Sabag, Angelo et al. PubMed Central. “Growth Hormone as a Potential Mediator of Aerobic Exercise-Induced Reductions in Visceral Adipose Tissue.” Accessed: January 20, 2023.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8107361/
  9. Vinall, Marnie. Healthline. “How Sleep Can Affect Your Hormone Levels, Plus 12 Ways to Sleep Deep.” Accessed: January 20, 2023. https://www.healthline.com/health/sleep/how-sleep-can-affect-your-hormone-levels
  10. Ranabir, Salam et al. Indian Journal Of Endocrinology & Metabolism. “Stress and hormones.” Accessed: January 20, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3079864/

 

Categories
Aware Lets Be Aware

“Why are healthcare routines important?” (5 benefits and 5 tips)

“What are process addictions? And how can I overcome them?”

“Why are healthcare routines important?” (5 benefits and 5 tips

There used to be a saying our parents told us: “An apple a day keeps the doctor away.” As children, we thought it was about eating that apple to be healthy. As adults, we may realize our parents were also telling us about the importance of sticking to a routine!

Regimens are essential for everybody. They are daily habitual actions we do to a schedule. They make us feel in control of life. They also reduce the stress of feeling overwhelmed by the many things we have to do, as part of our roles and responsibilities in life.

For healthcare, especially, regular practices are extremely important. According to Jun Kohyama, in a paper in the National Center for Biotechnology Information, good daily habits formed during the early stages of life determine health throughout life. But it’s never too late to start being structured.

If you’ve always thought of planned days as unwavering strict self-discipline, you are wrong. Being consistent can be enjoyable and fulfilling if you plan your days with some rigor. You’ll have some wonderful health benefits, too. Read on for more ideas.

 

5 health and well-being benefits of routines

Apart from helping the smooth and easy flow of your general life, there are many angles to the health benefits that fixed procedures can give you. Here are the top five reasons to have disciplined days:

 

1. Routines serve as a psychological anchor and roadmap

Imagine how pleasant your life rhythm would be if you had clear times of day for eating, exercise, sleep, family, work, or hobbies. Life would feel easier to handle when you are anchored and not always tossed around.

Not only does regularity moor your life, but it also allows you to know what you need to shed from your life, or what to add, to allow for newness to enter your life. Growth is just as crucial for our sense of well-being as stability.

 

2. Routines help build healthful habits of self-care

For starters, our periodic must-do lists should include regular general medical checkups at frequencies prescribed by our doctors. Our daily to-do lists should also include strict times of day when we take our given medications.

Further, according to Mark Meeker, Vice President of Community Medicine for OSF HealthCare, “The more you regularly communicate with your doctors and let them know how you’re feeling and taking care of your body, the better chance they have of identifying and helping you avoid health issues.”

If we have ailments like obesity, cholesterol, diabetes, and hypertension – along with other hereditary factors – these can all have a multiplicative effect on the heart. So, it’s essential to stay in touch with our doctors regarding high sugar level symptoms, signs of high blood pressure, signs and symptoms of hypertension, and the best way to reduce cholesterol.

 

3. Routines help manage stress and sleep more effectively

Constant ad-hocism in life activities can be highly stressful. Contrarily, when you have a prioritized plan, you know exactly what needs to be done at the minimum to keep life on track – and stress at bay. Also, you can include daily time for stress relaxation, which is just as important as any other activity.

Sleep quality and quantity are both important, too. In sleep, our bodies and minds get time for stress elimination, repair, and restoration. We can’t fall asleep or wake up by willpower… so when we make sleeping time and waking time a habit, our bodies will be able to develop a sleep-wake cycle.

 

 

Crossing the threshold between regular shopping and an inability to stop

 

 

 

4. Routines help you eat healthier and exercise better

How often do we find that, despite our good intentions to eat healthful food, we have not routinized our food shopping or planned enough time for home cooking? We grab what’s available in the fridge, or order in food deliveries, because we are running behind time on other things. Maintaining a healthy diet is imperative, but it can be fun, too, if we have time to research and try new recipes.

Likewise, the time you exercise daily is as important as how much you exercise. According to Jasmin Theard, ACSM HFS, an exercise physiologist at Piedmont Atlanta Fitness Center, “Working out first thing helps you experience the benefits right away. Exercise leads to the secretion of neurotransmitters that promote mental clarity and an improved attention span. You’ll feel a sense of accomplishment, as well as rejuvenated and recharged.”

 

5. Routine is especially important for some illnesses

Two types of mental health patients need consistency to be brought into their lives as quickly as possible:

For addiction-recovery patients, planning a busy schedule can help ward off boredom. Lack of engagement is often the cause of relapse.

For bipolar disorder patients, regulation of daily rhythms is pivotal as they are often found to have more sensitive circadian clocks. This is according to a study by the American Psychological Association.

 

5 tips to creating a healthful personal routine

Making changes to your daily life can be a bit hard. But you don’t have to be perfect. Aim to be orderly most of the time. Here are a few tips to help you establish healthy patterns in your life:

 

1. Go slow in changing … try one thing at a time

According to Katherine R. Arlinghaus, MS, RD, et al., in their paper in the American Journal of Lifestyle Medicine, “Routines take time to establish. Adding too many changes to a day will likely be difficult for you to sustain and may result in ‘behavior relapse.’ Aim to add one or two changes at a time. Make the choices that will help you be healthier and get the most out of your time.”

 

2. Plan your routines after setting motivating goals

The order of any organizing principle is this: Set your most motivating goals first. Then, build a plan on how to achieve them. Finally, construct a daily-weekly-monthly calendar and timings to implement those plans. If you have a list of activities but don’t know your “compelling why” behind them, you won’t be able to sustain your enthusiasm to follow your regimens.

 

3. Follow the 80/20 rule in accountability with routines

There will be a few things most crucial to your health that must be done willy-nilly. There may be other slightly less important things that could get a go-by if you’re short of time. You have to aim to complete the most critical 20% of your daily list, which gives you 80% of the best health results. Concentrate on those items.

 

 

Having anxiety, irritability, and depression after process addictions are halted

 

 

 

4. Find out what works for you to be able to keep going

If you choose activities you like doing, you will naturally find it easier to stick to your plans. Don’t try to follow practices that go against the grain. You are unique, your tastes and preferences are very personal, and your way of doing things gives you your mojo. So, make your way of life your friend.

 

5. Routines take time to establish, so cut yourself some slack

As Murphy’s Law proves, what can go wrong will go wrong. Take life easy as it comes. Timing-based plans are guidelines for maintaining some regularity in life. Neither can you hurry up the process of getting into a newly regulated life, nor can you easily shrug off old habits. So, gradually ease into the discipline you’d love to have to be happy, healthy, and grateful for a beautiful life.

 

In summary

Plan your daily action-rhythms to match your energy levels’ natural ebb and flow. You’ll get more done by focusing on what’s valuable to health. Good health is the foundation of all energy and verve to achieve many other things. Build a routine to your heart’s desire. Stay heart-healthy. Be a Zinda Dil.

 

 

References

 

  1. Kohyama, Jun. National Center for Biotechnology Information. “Good daily habits during the early stages of life determine success throughout life.” Accessed: January 22, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5241625/
  2. Meeker, Mark. OSF HealthCare. “Why routine checkups are essential for good health.” Accessed: January 22, 2023. https://www.osfhealthcare.org/blog/why-routine-checkups-are-essential-for-good-health/
  3. Theard, Jasmin, ACSM HFS. Piedmont Atlanta Fitness Center. “5 benefits of morning exercise.” Accessed: January 22, 2023. https://www.piedmont.org/living-better/5-benefits-of-morning-exercise
  4. American Psychological Association. “Consistent routines may ease bipolar disorder.” Accessed: January 22, 2023. https://www.apa.org/monitor/feb08/consistent
  5. Arlinghaus, Katherine R., MS, RD, et al. American Journal of Lifestyle Medicine. “The Importance of Creating Habits and Routine.” Accessed: January 22, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6378489/

 

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Aware Lets Be Aware

“What are process addictions? And how can I overcome them?”

“What are process addictions? And how can I overcome them?”

Addictions can come in all sizes and shapes. Many of us know of substance abuse situations like drinking, smoking, or taking drugs. But, we may not be equally aware of many other types of dependencies – or take them seriously.

There are so many people who get overly habituated to the Internet, gaming, shopping, binge eating, over-exercising, and so on. These are all types of process addictions (or behavioral addictions, as they are often called). These fixations can be debilitating – and need help.

Those with such behavior may find their engagement with the objects of their obsession excessive or compulsive, affecting them mentally or physically. They may also stop being responsible towards their families, jobs, or other commitments.

Usually, people with such orientations continue with their ways because they find them rewarding psychologically. They may get an adrenaline rush while engaged in their activities. But invariably, they later feel guilt, remorse, or anguish due to the consequences of their choices.

Unfortunately, people afflicted with such behavioral tendencies may be unable to stop unless they get timely support from their friends and family – or even treatment from professional counselors. This article aims to provide more insight into the problem and offer some solution directions.

 

What are the most common process addictions? What causes them?

Some classic types include:

 

  • Internet addiction
  • Exercise addiction
  • Shopping addiction
  • Work addiction
  • Food addiction
  • Video game addiction

 

But, why do these addictions occur? There are interesting theories. Most prominent among these ideas are the following:

 

  • A person’s genetic, societal, and environmental factors can influence the development of certain neurotic pulls.
  • The jolt of excitement that people addicted to certain patterns of behavior feel, when the reward pathways in their brains are stimulated, reinforces engagement in such actions.
  • Past trauma or neglect, stress, or unhappy home life could also be contributing causes.
  • Outside stresses can also have an impact. People may engage in certain alluring repetitive actions to alleviate job or home stress, or other negative emotions.
  • Finally, compulsive behaviors may result from co-occurring mental health conditions. In such cases, a mix of symptoms tends to complicate the issue.

 

Interestingly, according to Christopher M. Olsen, Ph.D., in his medical paper in the National Library of Medicine, a gene transcription factor known as ΔFosB has been identified as a necessary common factor involved in both behavioral compulsions and drug abuse. The author says this gene transcription factor is associated with the same set of action-reward neural patterns in all types of chronic mental tyrannies.

 

How prevalent is the process addiction problem? What does the research say?

The prevalence of these psychological problems seems only to be growing.

 

 

 

“Crossing the threshold between regular shopping and an inability to stop”.

 

 

These are just a few trend patterns that validate what psychologists are seeing … the growth of such mental captivity to certain action patterns is not limited to gender, geography, or age. And, more people are becoming aware and concerned that they may have such problems.

 

What are the visible signs and symptoms of process addictions?

Typical signs and symptoms include these:

 

  • Spending excessive time thinking about or participating in the behavior
  • Continuing in the behavior despite internal and external consequences
  • Trouble stopping a behavior, with many unsuccessful attempts to stop it
  • Neglecting occupational, academic, home, and family responsibilities
  • Suffering emotional withdrawal when the behavior is stopped or avoided
  • Having anxiety, irritability, and depression after the behavior is halted

 

 

“Having anxiety, irritability, and depression after process addictions are halted”.

 

 

Are process addictions similar to substance abuse?

While compulsive process engagement and substance use disorder are independent conditions, in many instances they can overlap. These two types of bondage can also feed off each other when a person switches back and forth between them.

According to the Turning Point of Tampa, a noted de-addiction facility, “Although process addiction and substance addiction are different disorders, they frequently co-occur, which is referred to as a ‘dual diagnosis.’ For the best chance of long-term recovery, both conditions must be treated at the same time. Each disorder needs to be addressed fully, along with any potential interactions between the two conditions.”

 

Can process addictions contribute to major ailments or ill-health?

Being trapped in any mental malady causes much eventual stress. And stress can add many complications to those suffering from ailments like obesity, cholesterol, diabetes, and hypertension – along with other hereditary factors. All these ailments can have a multiplicative effect on the heart.

Awareness of high diabetes symptoms, causes of blood pressure, the proper diet to control cholesterol, and getting an obesity diagnosis – all these are imperatives for overall health and must be discussed with your doctor.

 

What are the treatments for process addiction?

The two most recommended treatment paths, cited by most psychologists, are the following.

 

1. Cognitive Behavioral Therapy (CBT)

CBT helps clients recognize “hot-button thoughts,” which trigger negative or neurotic obsessions. Once people have identified those trigger thoughts, they can then learn to change their response.

For example, watching TV idly from a particular sofa in the living room may trigger an eating binge. In such cases, CBT helps people stay alert and anticipate these triggers or take proactive action against them. A CBT expert may recommend watching TV seated on a different chair, or stopping TV watching altogether at certain vulnerable time periods when eating binges normally occur.

 

2. Dialectical Behavioral Therapy (DBT)

Dialectic means two or more opposite or conflicting ideas that exist and interact. In DBT, psychiatrists guide clients to tolerate and live with opposites – such as acceptance of the past and change in the future.

For example, people can learn to accept their past behaviors and simultaneously understand the need for healthy change. Disassociation between the past and present has to be established. Otherwise, people may feel regretful for their past habit-forming behaviors, causing them to head towards other compensatory excesses in the future.

 

In summary

Anything done beyond a reasonable limit, and having negative consequences on ourselves or others around us, are behaviors to be wary of. We can never know when seemingly simple activities can turn into enslaving pressures, especially when many other stresses are plaguing our lives. Stay grounded and moderate in behavior for overall good health. Stay heart-healthy. Be a Zinda Dil.

 

 

References

  1. Olsen, Cristopher M. National Library of Medicine. “Natural Rewards, Neuroplasticity, and Non-Drug Addictions.” Accessed: January 21, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3139704/
  2. Wittek, Charlotte Thoresen, et al. International Journal Of Mental Health And Addiction. “Prevalence and Predictors of Video Game Addiction: A Study Based on a National Representative Sample of Gamers.” Accessed: January 21, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5023737/
  3. Sussman, Steven. International Journal Of Addiction Research And Therapy. “Workaholism: A Review.” Accessed: January 21, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3835604/
  4. Pursey, Kirrilly M, et al. Nutrients. “The Prevalence of Food Addiction as Assessed by the Yale Food Addiction Scale: A Systematic Review.” Accessed: January 21, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4210934/
  5. de la Vega, Ricardo, et al. Journal Of Behavioral Addictions. “Exercise Addiction in Athletes and Leisure Exercisers: The Moderating Role of Passion.” Accessed: January 21, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5387784/
  6. Rachubińska, Kamila, et al. Researchgate. “The relationship between loneliness, depression, internet and social media addiction among young Polish women.” Accessed: January 21, 2023. https://www.researchgate.net/publication/349825491_The_relationship_between_loneliness_depression_internet_and_social_media_addiction_among_young_Polish_women
  7. Bergen Shopping Addiction Scale. Accessed: January 21, 2023. https://psychology-tools.com/test/bergen-shopping-addiction-scale
  8. Turning Point Of Tampa. “Process Addictions: Shopping, Gambling, Internet and More.” Accessed: January 21, 2023. https://www.tpoftampa.com/process-addictions/

 

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Aware Lets Be Aware

“What strategies to use to cope with change – can I know more?”

“What strategies to use to cope with change – can I know more?”

As the classic cliché goes, change is the only constant in life. Almost on a daily basis, we have to face some disruptions – small or large – because that is the nature of life. So long as life is an ever-evolving phenomenon, the need for us humans to adapt and roll with events is inevitable.

Some turns in life hit us hard because we have been unprepared for them. For example, you may suddenly need a job change. Other examples could be the need to shift to a different city or home … or someone in your family finding that they have a new ailment. These curve balls that life throws at us, when we least expect them, make us unable to cope.

But what about the changes we desire to have … like our long-cherished dreams coming true? Psychologists say moments of happiness can also sometimes throw us. A new born baby in the home can disrupt your previous roles and rhythm. A child leaving for higher studies abroad could leave your home feeling like an empty nest. Even such seemingly happy transitions could give us some uneasiness or jitters.

All of life’s twists and turns – good or bad – are how we see them. Ask yourself these questions. Do you feel capable of taking major upheavals in your stride? How smoothly can you sail through challenging situations, learning what you need to in the process? If you need help coping with difficult times, here are some tips on managing shifting conditions without fear and with self-confidence.

 

What life changes do people fear the most?

People can find innumerable life-altering occasions very disturbing, and they may be conflicted on the best way to handle these. Top of the lists that many psychologists cite are these kinds of happenings:

 

  • Losing a job or experiencing financial difficulties
  • Going through a divorce or breakup
  • Moving to a new city or country
  • Losing a loved one or experiencing a death in the family
  • Illness that’s genetic or lifestyle-oriented, or injury
  • Retirement from work or retrenchment
  • Losing independence or autonomy
  • Starting a new job or going back to work
  • Having a child or becoming a parent
  • Starting school or a new academic program
  • Changing career paths into totally new areas
  • Losing a home or having to shift
  • Having to move in with family or friends
  • Needing to be in a long-distance relationship
  • Having to take care of an ill or aged family member
  • Going through a legal dispute or court case
  • Being in a natural disaster or sudden calamity

 

Changes like these put you in a different place from where you used to be, mentally or physically. But as Mandy Hale, the New York Times best-selling author, says in one of her quotable tweets, “Growth is painful. Change is painful, but nothing is as painful as staying stuck somewhere you don’t belong.”

 

Why do people fear change in their lives?

According to Dr. David Rock et al, in the “Handbook of NeuroLeadership,” neuroscience has shown that uncertainty feels similar to failure in our brains. When we fear alteration in our life conditions, we are probably looking at it as if it was some failure on our part to maintain the status quo.

As we can see, self-derogatory thinking could be a large part of the problem – but therein lies the solution too. We can all cope with transitions better with a correction in our self-perception.

 

Symptoms that manifest with fear of change

Since apprehension of life evolution is a form of anxiety, many of the symptoms we may notice during periods of tumult may be similar to those of stress. For example, here’s what most people say they have:

 

  • Anxiety
  • Changes in appetite
  • Depression or sadness
  • Irritability
  • Muscle pain
  • Problems sleeping
  • Stomach upset
  • Tension headaches
  • Trouble concentrating

 

Stress can also add many complications to those suffering from ailments like obesity, cholesterol, diabetes, and hypertension – along with other hereditary factors. All these ailments can have a multiplicative effect on the heart.

Watching for early symptoms of high diabetes symptoms, controlling diet to lower cholesterol levels, being alert to signs and symptoms of hypertension, and preventing obesity related diseases – all these are a must and should always be done with your doctor’s help.

 

5 ways to cope with changes, big or small

First, it’s vital to unclutter the mind with some relaxation techniques. After that, here are some other steps you can take if you want to feel a sense of control over what is happening in your life.

 

1. Don’t be in denial about change – it’s unhealthy

According to Lilianna Hogan, writing in WebMD, it’s always a relief to admit that things are shifting around … since an attitude that “Nothing is really happening!” won’t help at all. Denial only makes our resistance to the new stronger. It would be better to say to yourself, “Yes, things are changing, so let me see what has to be done here. Let me list what needs to be actioned so it all feels manageable.”

 

2. Don’t let change overthrow your daily schedule

Letting things slide out of your mind or schedule isn’t a smart thing to do. The more you aim to maintain the normalcy of your life as you deal with the disorder, the better. Gradually, you can ease the required changes, in small and incremental ways, into your schedule. A few things will fall off your lists, and a few will be added.

 

 

Don’t let change overthrow your daily schedule

 

 

3. Maintain a healthy diet with strict control

According to Cleveland Clinic, when change happens, many of us tend to reach for all that is unhealthy for our diet – like carb-loaded snacks, sugary foods, alcohol, fizzy drinks, or an overdose of coffee or chocolates. Maybe we crave comfort foods, but remember, healthy bodies and minds always cope better with challenges. Cook and consume foods rich in vitamins, minerals, fiber, and immunity-boosting goodness. Hydrate yourself well. This is sacrosanct.

 

4. Keep up your exercise routine, come what may

According to Alyssa Petersel, writing in MyWellBeing, just half an hour of exercise every day can throw off much nervous energy and keep your mind and body tension free. Breathing deeply during and after exercise energizes all your body cells and rejuvenates your system. Also, when you stick to your regular exercise schedule, it’s like telling yourself that even if your life is going to be a bit different, some things will always be important and remain the same.

 

5. Talk to others for extra support – it’s therapeutic

Sharing your burdens with someone willing to listen (aka venting!) is the best therapy, sometimes. During periods when your life is changing adversely – as when grief strikes you after someone’s death – it’s imperative to find someone to talk to. If no one else from among close family or friends is to hand, speak to a therapist. Explain your feelings about the turbulence in your life so they can advise you on ways to break the repetitive negative thought patterns and move forward.

 

 

Talk to others for extra support – it’s therapeutic

 

 

In summary

Since life is an evolutionary process, change is a certainty. In this roller-coaster that we call life, we must ensure that the unknowns don’t cause us excessive stress. We cannot let the ups and downs of life affect our health and our hearts. Grow with change gracefully. Stay heart-healthy. Be a Zinda Dil.

 

References

  1. Hale, Mandy. Twitter. “Growth is painful. Change is painful. But nothing is as painful as staying stuck somewhere you don’t belong. #TheSW.” Accessed: January 18, 2023. https://twitter.com/thesinglewoman/status/361539235251093506?lang=en
  2. Rock, David, Dr. Amazon.com. “Handbook of NeuroLeadership.” Accessed: January 18, 2023. https://www.amazon.com/Handbook-NeuroLeadership-Dr-David-Rock/dp/1483925331/
  3. Hogan, Lilianna. WebMD. “How Denial Affects Your Life.” Accessed: January 18, 2023. https://www.webmd.com/mental-health/features/how-denial-affects-your-life
  4. Cleveland Clinic. “The Psychology of Eating.” Accessed: January 18, 2023. https://my.clevelandclinic.org/health/articles/10681-the-psychology-of-eating
  5. Petersel, Alyssa. MyWellBeing. “How Four Common Coping Mechanisms May Be More Hurtful Than Helpful.” Accessed: January 18, 2023. https://mywellbeing.com/therapy-101/how-four-common-coping-mechanisms-may-be-more-hurtful-than-helpful

 

Categories
Aware Lets Be Aware

“What are some good relaxation techniques that I can try?”

“What are some good relaxation techniques that I can try?”

Every day, in our busy lives, we all face stressful situations. Sometimes they may be minor annoyances. At other times, they may be deep frustrations. Most of us don’t even try to do something to unwind from all the issues that knot us up. We take irritations and tensions as par for the course.

But, letting ourselves live in a world full of strains and pressures can erode our health eventually. Living with anxiety is not a natural state for humans. We are meant to live in peace, bliss, happiness, and ease.

Psychologists have long been saying we have all developed an automatic “stress response” that makes our bodies unnaturally tense, overloaded with hormones, and ever-ready to face threats. The problem is that we see everything around us as perils – so we get trapped in a state of constantly anticipating danger and expecting to fight fiercely for survival.

In contrast to this “stress response,” a new idea called the “relaxation response” was first propounded by Dr. Herbert Benson, a cardiologist, and editor of the Harvard Medical School Special Health Report. In his idea, he stressed that people must be taught how to consciously create and benefit from rest – because most of us have forgotten how to relax. If you, too, want to relearn the art of easing up, try these ideas below.

 

The medical benefits of relaxation

There is a direct connection between letting go of tensions and chronic health conditions such as obesity, cholesterol, diabetes, and hypertension. When these ailments combine with other hereditary factors, they all have a multiplicative effect on the heart. Signs of diabetes, reasons for high blood pressure, ways to reduce cholesterol, and prevention of obesity require timely treatment and concurrent strain-relieving practices to minimize exacerbation of these ailments.

According to Mayo Clinic, methods of calming the body and mind can also have other medical benefits – such as slowing heart rate and breathing rate; lowering blood pressure, stress hormone levels, muscle tension, and chronic pain; improving digestion, focus, mood, and sleep quality; and, controlling blood sugar levels, blood flow to muscles, and fatigue.

 

The psychological benefits of relaxation

According to Justine Clarabut, writing in WellBeing People, there is an excellent quote from Mark Black that reads, “Sometimes the most productive thing you can do is relax.”

She suggests that staying in a relaxed state through proper training of mind and body can help in many psychological ways – like reducing anger and frustration and boosting confidence to handle problems; helping positive thinking and problem-solving; enabling better time and priority management; creating an appreciation of healthful exercise, food and sleep; and facilitating healthy relationships with supportive family and friends.

 

10 great relaxation techniques you can try

Attempt any of the systems below for at least 20 minutes a day, and for at least a week, before you experiment with another method. As with any skill, you’ll realize the best approach for you, and you’ll then improve your results with practice.

 

1. Autogenic relaxation

According to Healthline, in this system you repeat auto-suggestions in your mind to help reduce muscle tightness. You focus on different parts of your body and imagine and affirm a relaxed state. For example, focusing on your heart, you could say in your mind, “I am now so calm. My heartbeat is comforting.” Both the imagery and the words can lull you.

 

2. Progressive muscle relaxation or body scan

Beginning with your toes, tighten them as you focus on them – and then relax your toes. Then do this with your heels, ankles, calves, knees, thighs … and so on, till you tense and relax each body part right up to the top of your head. End with a deep breath and a good stretch from head to toe.

 

3. Visualization with guided imagery

A recording of a voice reading a visualization script (set to soothing music or sounds) can lead you to take an imaginary trek into a lush forest, a green glade, a lonely island, or a deep cave … somewhere in the wilderness without habitation. As you listen with your eyes closed, you get transported to a different, quiet world. When returning to your surroundings, you carry that deep serenity with you.

 

 

Try visualization with guided imagery

 

 

4. Deep breathing with breath focus

Just sit still in a quiet place, and focus on your deep indrawn breath and your equally deep exhalation. Your naturally slow breathing then becomes familiar to you as your normal cadence. The frenetic speed of real life will feel alien to you after you learn to appreciate your slow natural breathing rhythm and see how it pacifies you.

 

5. Massage

Massage is a way to get someone else to rub or knead your body with alternate hard and soft pressure strokes. Weariness often manifests on our back and shoulders, and a therapeutic and scientific massage can remove all the knots and kinks in our musculoskeletal framework and leave us feeling loosened up.

 

6. Meditation (with mindfulness)

There are many styles of meditation, depending on which system you follow. But the basic idea is to let your mind follow a mantra, a chant, or a repeated prayer with mindfulness … to go beyond the world around you to the deep stillness that resides inside you. Once you come out of that state of inner bliss, the feeling of being distanced from your chaotic surroundings lingers on – and, with time, it becomes a natural state of mind.

 

7. Tai Chi

According to Harvard Health Publishing, Tai Chi is an ancient, low-impact, Chinese martial art involving slow movements and breath. It is not about any single move, but more about a series of 108 fluid motions performed like a slow dance sequence in action. You find calmness by focusing on your movements during each session.

 

Try Tai Chi for relaxation

 

 

8. Exercise or Yoga

Any exercise – aerobics, calisthenics, or pilates – helps the body shed its excess nervous energy. But among the most relaxing activities is the ancient practice of yoga, where the body is made to adopt various postures that are very scientific. Your mind becomes still as you hold the poses with appropriate breathing. The word “yoga” means “unity.” Yoga gives you unity of mind and body and the unity of yourself with the leisurely Universe.

 

9. Biofeedback

According to Cleveland Clinic, there are several involuntary actions the human body performs that signal stress. For example, our heartbeats may race, nerves may twitch, veins may throb, and muscles may tighten. In biofeedback, we get wired to electronic sensors that signal whenever such involuntary internal body events occur. A therapist can then teach us techniques to handle the typical problem areas each of us uniquely has.

 

10. Music, art, aroma, or hydro therapy

Almost everything around us can be turned from a stress stimulus to a tranquility stimulus. Instead of trying to escape our surroundings, what if we could focus on the quiet side of everything as we let go of whatever about it irks us? We could choose to look at soothing, gentle art instead of harsh, dark art … listen to lilting music instead of nerve-jangling beats … inhale pleasing aromas and scents instead of toxic vehicle fumes … or let cool water drench us and wash away the stickiness of grime … all this is a form of release therapy.

 

In summary

Stress response can be neutralized by following practices that enhance the relaxation response. There are many techniques to try, and one of them may best suit you. The ultimate point, though, is to relax for the sake of your wellness. And, as the center of your body-mind complex, your heart especially needs to be at peace and stay happy. Stay heart-healthy. Be a Zinda Dil.

 

 

References

  1. Benson, Herbert, Dr. Wikipedia. “Herbert Benson.” Accessed: January 16, 2023. https://en.wikipedia.org/wiki/Herbert_Benson
  2. Mayo Clinic. “Relaxation techniques: Try these steps to reduce stress.” Accessed: January 16, 2023. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368
  3. Clarabut, Justine. WellBeing People. “Why relaxation is so important” Accessed: January 16, 2023. https://www.wellbeingpeople.com/2019/04/15/why-relaxation-is-so-important/
  4. Healthline. “What to Know About Autogenic Training.” Accessed: January 16, 2023. https://www.healthline.com/health/mental-health/autogenic-training
  5. Harvard Health Publishing. “The health benefits of tai chi.” Accessed: January 16, 2023. https://www.health.harvard.edu/staying-healthy/the-health-benefits-of-tai-chi
  6. Cleveland Clinic. “Biofeedback.” Accessed: January 16, 2023. https://my.clevelandclinic.org/health/treatments/13354-biofeedback

 

Categories
Lets Be Aware

“What are the five best stress management techniques?”

“What are the five best stress management techniques?”

“What are the five best stress management techniques?”

There are two angles from which to approach stress. One is to get rid of the pressures already pent up in our bodies and minds from poor lifestyles. The other is changing our lifestyles to prevent new tensions from piling up. But simple as that sounds, we always find it very difficult to manage anxiety, don’t we?

Life around us has become demanding partly because of the advent of technology that challenges us to handle and manage its complexity. The other contributing factor is the expectations we burden ourselves with – like unrealistic goals, impossible deadlines, and unfeasible commitments.

But, as medical scientists and psychologists agree, existing under this kind of constant overload is no way to live. It may be a busy life, but it isn’t richly rewarding. Tension taken to extremes can result in ill health of body and mind and becomes challenging to detangle from.

So, what are the ways to really reduce being weighed down in our lives? Read on.

 

First, let’s examine what happens to us when we acquire stress

In the days of our ancestors, humans used a valuable instinct called “the fight or flight response.” This was to safeguard from the dangers lurking in the wild. The natural reaction of humans was to either fight the foe or flee from that place as fast as possible.

According to Cleveland Clinic, in this state of “fight or flight,” the body gets driven by its sympathetic nervous system and is triggered to release an overload of hormones. Your heart rate and blood pressure increase. Your blood flow gets redirected, so your hands and feet become cold and clammy. You look pale or have flushed skin, with your pupils dilated to see better. You’re on edge, tense, or trembling. Your memory closes down. Digestion and body repair are all temporarily stalled. You’re ready to use all your energy to take on or run from the “enemy.”

These days we have started treating everything in our lives as silent enemies. Our work, competitiveness, family responsibilities, economic conditions, unreliable devices … the list of things we fear is endless.

This lingering state of heightened distress erodes all our vital organs and leaves us with degraded health … unless we take remedial measures.

 

5 best techniques to eliminate strain from our lives

The ideas below can go a long way, provided you try to do them gradually. Ease into your new lifestyle by adopting one idea at a time.

 

1. Get onto the path of physical exercise and good nutrition

When we live sedentary lives, there is no outlet for the accumulated energy residing in our nervous systems. We, therefore, need to find an exercise routine we can do, given our age and condition, and with due advice from our doctors and sports specialists.

According to Mayo Health Clinic, one of the simplest forms of regular exercise is walking (preferably in the fresh outdoors) for at least half an hour daily. Follow up the walking with slow yoga asanas that stretch the tensed-up muscles of the body.

A healthful eating regimen is equally essential, again with a sound nutritional plan drawn up by your doctor and a qualified dietician. Slowly eliminate junk foods and unhealthy food choices from your diet, which only add to the overwrought feeling. A wholesome and healthy eating plan can give you more natural energy.

Eat “close to the earth” – fresh fruits and vegetables, whole grains and cereals, unsaturated fats, and lean protein. Use condiments and herbs in your cooking with calming value. Remember to drink plenty of water to stay well hydrated.

 

Get onto the path of physical exercise and good nutrition

 

 

2. Learn the right way to breathe – most of us do it wrong

Have you ever noticed how you breathe? According to the American Lung Association, most of us follow this pattern.

We intake a deep breath, holding our stomachs in tightly. Then when we let out a deep breath, we allow our stomachs to unclench. Consider what we are doing!

We constrict our lungs from taking in a total capacity of oxygen when we tightly tuck our stomachs in with every deep in-breath. Then when we breathe out, we let go of our stomachs and therefore don’t fully push out the stale air in our lungs.

In deep sleep, though, the exact opposite happens. When you breathe in, your stomach relaxes and is bloated to let air fully enter your lungs. Then when you breathe out, the stomach drops back in to help your lungs fully empty the carbon dioxide.

It’s time to question our reversed breathing styles when awake – and to set it right. There are many breathing classes we can attend to redress the wrong ways we have learned to do something as natural as breathing.

 

3. Try out several relaxation techniques to find your best one

There are so many techniques that can help us relax. We must try them all out to see what feels great.

We have yoga, meditation, Tai Chi, biofeedback, mindfulness practice, posture correction, massage therapy, aromatherapy, music therapy, art therapy, acupressure, detox sessions, hobbies, reading books, drinking hot green tea, or spending time with Nature. Of particular note, the Indian pranayama technique can calm the whole body by de-stressing and stabilizing the nervous system.

According to the National Center for Complementary and Integrative Health, “Relaxation techniques help bring about the body’s “relaxation response,” characterized by slower breathing, lower blood pressure, and a reduced heart rate. The relaxation response is the opposite of the stress response.”

 

Meditate for good health

 

 

 

4. Balance your digital life with real life, with awareness, every day

We cannot get away from the digital world because most of us work there. But we have to learn to balance digital life with real life. Previously we used to be concerned about “work-life balance.” But now, the focus has changed.

According to Dr. Jörn Lengsfeld, the term to use is “digital-life balance.” He holds that human activities focusing entirely on the virtual world can even lead some people to totally detach from the social, biological, and physical environment. This will adversely impact them in the long run.

Living more in real life will help balance the digital overload because reality has a way of “bringing us down to earth.”

 

5. Connecting with others can be a tremendous relief from disquiet

Humans are social beings. Finding a sense of belonging to a community of people – at work or even on a local committee – can help enormously when you are seeking relief from any form of tenseness.

Other ways to use the company of others is to bond with your near and distant family and friends and participate in get-togethers. Attend physical events and learn to make new friends in person.

Also, you can eliminate much worry if you approach and speak to experts in the medical, psychological, or naturopathy disciplines about any troubles you may have.

According to the NHS, UK, talking in real life is a form of therapy. While talking therapies do not make people’s problems disappear, they find it easier to cope with them and feel happier.

 

In summary

Stress is a contributor to serious diseases. And when it leads to problems like obesity, cholesterol, diabetes, and hypertension – through lifestyle or hereditary factors – they all have a multiplicative effect on your heart. That’s how stress and your heart are related. Be stress-free. Stay heart-healthy. Be a Zinda Dil.

 

 

References

    1. Cleveland Clinic. “What Happens to Your Body During the Fight or Flight Response?”. Accessed: January 6, 2023. https://health.clevelandclinic.org/what-happens-to-your-body-during-the-fight-or-flight-response/
    2. Mayo Clinic. “5 tips to manage stress”. Accessed: January 6, 2023. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/5-tips-to-manage-stress
    3. American Lung Association. “Five Ways You Might Be Breathing Wrong”. Accessed: January 6, 2023. https://www.lung.org/blog/you-might-be-breathing-wrong
    4. National Center for Complementary and Integrative Health. “Relaxation Techniques: What You Need To Know”. Accessed: January 6, 2023. https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know
    5. Lengsfeld, Dr. Jörn. Joernlengsfeld.com. “Digital Life Balance”. Accessed: January 6, 2023. https://joernlengsfeld.com/en/definition/digital-life-balance/
    6. NHS, UK. “Benefits of talking therapies”. Accessed: January 6, 2023. https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/talking-therapies-and-counselling/benefits-of-talking-therapies/

 

Categories
Food Diet Lets Be Aware

“Why is work life balance important?”

be “Why Is Work Life Balance Important?”

Many people see work life balance in their minds as a seesaw. When you overspend your time in a day more fully absorbed in your work than your home – or conversely, when you neglect work to spend more time with your family – there is always a guilty seesaw between your heart and your head.

One part of you says that without work you can’t put food on the table for your loved ones, and you have to work more to earn more. Another part of you says that without a home and family to care for more deeply, what is the point of working hard, and who are you earning money for?

To understand why an optimal life is not just about work versus home, you have to first get off the seesaw and look at everything with a different eye. You should worry about whether work and home life are getting quality time, no matter how much time you allocate to them. You must be all there mentally, wherever you are at each moment.

When you have work life imbalance, you don’t just suffer guilt and stress. It can give you serious ill health eventually if the problem is not addressed. Let’s examine why a reasonable proportionality in lifestyle is vital in many ways.

 

What is your ideal work life balance? It’s up to you to discover

After the Covid-19 pandemic arrived, everybody had to work from home. That has now blurred the lines between home and work entirely for almost everybody. According to Morgan Smith, writing in CNBC.com, many people have loved the change and freedom from the 9-5 life so much that many big businesses have had to offer double pay and additional massive incentives to get their employees to return to offices.

Further, according to Kim Parker et al., writing in Pew Research Center on post-pandemic workstyles, people now agree that an equipoise between work and life is really about feeling content with who you are and the decisions that you’re making. An ideal distribution of your time is not something that will happen on its own. It has to be created by you through conscious choices.

We are in a nether-land now, with many of us still deciding how to re-orient our hours at work and home in a more organized way, to give good priority to both. In all this pandemic-led disruption of the old way of life, we may have all found the opportunity to rebalance our lives.

 

The medical fallout of a poor work life balance – it’s something to beware of

Even as we become aware of our power to make the right choices on working versus family hours, we must be mindful of the serious medical ailments that may beset us if we continue to avoid making the choices we must.

According to the Mental Health Foundation, it’s not even worth referring to the dilemma as “work life balance”. They say it must be called “unhealthy versus healthy life balance.” A poor adjustment between working and non-working time can cause enormous mental stress, unproductivity, or problematic psychological behavior at work or home, impacting professional and personal relationships.

 

The medical fallout of a poor work life balance – it’s something to beware of

 

 

 

According to BioMed Central, increased job exhaustion and decreased health can become a vicious cycle for most people. Other experts also agree that chronic stress can lead to a weaker immune response and cause more deep fatigue, mental burnout, frequent muscle aches, headaches, or even a higher risk of strokes and heart attacks. Irritability and anxiety are found to be more common in those who suffer through a poor division of their time. Allowing the issue to fester may culminate in prolonged depression, sadness, and drug or alcohol abuse.

Stress, in its lingering form, occurs when we fail to offset the skew in our lives quickly and let our work life dilemmas prolong. Anxiety-laden lives can fall prey to major illnesses like obesity, cholesterol, diabetes, and hypertension – which along with other hereditary factors can all have a multiplicative effect on our hearts.

 

8 reasons why we must immediately redress our work life balance and gain the benefits

 

1. Work life balance drastically reduces stress and strain

The result of tension reduction in life helps in the enjoyment of a more manageable workload and allows you to relish the time you get to do the things important to you. The main advantage of shedding poor time management is that upbeat sensibilities like joy, enthusiasm, and happiness enter your life because you feel less burdened all the time.

 

2. Work life balance restores your mental health

According to Jonathan Thompson, writing in Dignity Health, when you feel more regulated in how you’ve set your priorities, you can better deal with negative emotions and thoughts. You get breathing space to think more clearly and allow your subconscious worries to rise into your conscious mind, where they can be tackled.

 

3. Work life balance rejuvenates your physical health

Eating healthy meals, reducing sugar and alcohol intake, having healthy sleep habits, and sustaining regular exercise … these are just some of the things you find you have the time and mindset for. You stop using junk food, sporadic exercise, haphazard sleep, or addictive vices like smoking or drinking to spike up or slow down your wildly fluctuating energy levels.

 

4. Work life balance enriches your relationships

Connecting with people and relating to people are two ways to deepen bonds with the community of family, friends, colleagues, and acquaintances who enrich your life by adding their viewpoints to yours. You grow as an individual when your connections bring you the best in their lives to enhance yours.

 

5. Work life balance fertilizes your productivity

According to Mental Health America, being guilt-free to perform any work – at your job or home – improves your outcomes. You will see significant growth in your ability to be more productive … to take on more work, finish more work up to a high standard, and then tune off the work because the satisfaction is complete.

 

6. Work life balance spurs greater creativity

Your mind is a creative machine. Notice how it’s constantly producing ideas that you are tempted to implement. If that machine of imagination and creativity shuts down, how much poorer will your life be? Endless chores done by rote, without any sparks of inner delight to chase dreams and delightful visions … that’s a sub-human use of your remarkable mind.

 

7. Work life balance adds to a sense of fulfillment

According to Arianne Cohen, writing in Bloomberg.com, unless your work and life are in good sync, you’ll have no time to give to those hobbies that most fulfill you. Why is it that when we talk of spending our time and attention wisely, we only include work and home life? What about our passions, thrills, and self-expression – and the time we need for these – to feel happy at the end of every day?

 

Work life balance adds to a sense of fulfillment

 

 

 

8. Work life balance lets you aim at the success you want

The important thing is to live by your definitions of success. Overextended people have no time to think of what that success may look like, so they are always left feeling as if they have no North Star. Everybody must have something in life that drives them to rise above themselves to actualize their potential.

 

In summary

Your life is meant to be great here and now, not at some future date when you’ve sorted out your perfect mix of work and home. Starting today, aim for a life of equilibrium that is meaningful to you. Gain the wondrous benefits of brimming happiness. Stay heart-healthy. Be a Zinda Dil.

 

 

References

  1. Smith, Morgan. CNBC.com. “64% of workers would consider quitting if asked to return to the office full-time.” Accessed January 8, 2023. https://www.cnbc.com/2022/04/28/64percent-of-workers-would-consider-quitting-if-asked-to-return-to-office-full-time.html
  2. Parker, Kim, et al. Pew Research Center. “How the Coronavirus Outbreak Has – and Hasn’t – Changed the Way Americans Work.” Accessed January 8, 2023. https://www.pewresearch.org/social-trends/2020/12/09/how-the-coronavirus-outbreak-has-and-hasnt-changed-the-way-americans-work/
  3. Mental Health Foundation. “Work-Life Balance.” Accessed January 8, 2023. https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/work-life-balance
  4. BioMed Central. “Poor work-life balance may have negative health effects.” Accessed January 8, 2023. https://www.biomedcentral.com/about/press-centre/science-press-releases/16-07-20
  5. Thompson, Jonathan. Dignity Health. “Five Tips to Reduce Stress and Maintain Work-Life Balance.” Accessed January 8, 2023. https://www.dignityhealth.org/articles/five-tips-to-reduce-stress-and-maintain-work-life-balance
  6. Mental Health America. “Work Life Balance.” Accessed January 8, 2023. https://www.mhanational.org/work-life-balance
  7. Cohen, Arianne. Bloomberg.com. “Interests Outside of Work Can Make Us More Productive on the Job.” Accessed January 8, 2023. https://www.bloomberg.com/news/articles/2021-03-23/work-life-balance-hobbies-can-make-us-more-productive-on-the-job#xj4y7vzkg

 

Categories
Aware Lets Be Aware

“How do I set health goals for the New Year that I can easily keep?”

“How do I set health goals for the New Year that I can easily keep?”

How do I set health goals for the New Year that I can easily keep?

It’s that time of the year when we all are keen to make a fresh start. The New Year beckons, and everything that we couldn’t achieve in our lives in the last year (as we should have) becomes the subject of New Year resolutions.

More than any other topic, being in excellent good health will surely make it to the top of everybody’s resolutions list for 2023 … because we have just emerged from the Covid-19 pandemic that put all our ailments into sharp focus.

Those with serious issues like obesity, cholesterol, diabetes, and hypertension – or other hereditary factors – will worry more than others. We all know by now how such conditions can have a multiplicative effect on our hearts, and we must be careful to keep such ailments under control.

Even others who don’t have serious diseases have become awakened to the idea of proactive self-care. They’d like to set health objectives for the year ahead that involve going to the doctor with a “prevention is better than cure” attitude − rather than waiting for signals that they are unwell.

Good intentions for our wellness regimens that we set at the start of every new year often don’t get followed. Wonder why? The answer could be that they feel like chores we must get through. But if there are ways to make these the most fun and happy moments of our lives, wouldn’t we look forward to doing them every day?

The ideas below are based on this approach. Ready to go? Let’s get started.

 

4 new resolutions to set for the New Year that you can keep quite easily and consistently

While we all know that some of the important tenets of self-care are Diet, Exercise, and Sleep, another significant factor is Posture – to which very few people pay attention. Try just these four ideas this year. These resolutions will be beneficial for your overall well-being.

 

1. Upgrade the quality of your food recipes

We can all promise ourselves to eat home-cooked food at least 85% of the time … where we know what goes into every meal. We can learn to make a whole host of recipes using fresh fruits and vegetables, lentils, lean meat, and lean dairy products, apart from whole grains and cereals.

What we need to avoid is too much frying or too heavy cooking. Lightly cooked and lightly spiced food made with unsaturated fats are ideal. Simply put, we need to audit our food and gradually upgrade its quality, ingredient by ingredient.

 

Upgrade the quality of your food recipes

 

 

 

Fun tip: Start a collection of easy-to-cook, easy-to-digest, health-laden recipes. You’ll enjoy the process of creative recipe-designing as much as the wholesome eating. Adobe has a great article on how to make your recipe book. Each time you experiment and find something new to cook, photograph it and share it with others.

 

2. Prefer to walk every local trip within a mile

Decide to only walk to nearby stores or places within a one-mile radius of where you stay. Do this at least once a day. Don’t scoff at this theory because its health benefits have been well-documented. You may think, “What can walking such a short distance do for weight loss or fitness?” … but you’d be surprised at what happens.

According to Mercey Livingston, writing in Well+Good (quoting Dr. Steve Stonehouse, running and walking coach for STRIDE), “Walking is a weight-bearing exercise, even if you’re not holding weights or you’ve got ankle weights on. You’re getting all of the cardio and respiratory benefits, and your muscles are getting benefits too because they’re having to carry your weight around.”

The author adds that walking just a mile a day helps strengthen your muscles, boosts bone health, sets a healthy routine, and improves cardiorespiratory fitness. This is apart from many other benefits like better blood circulation, deeper breathing, more oxygen intake, and nourishing every cell of your body.

Fun tip: To keep you walking briskly, and to gradually increase your walking in due course, add a mental chant of a crazy old nursery rhyme to a rhythm. Or listen to a power song on a playlist. Change your song picks around for variety.

 

3. Set an alarm for sleep time as you do to get up

You may be thinking of setting the alarm to wake up earlier every morning this coming year, but the more important thing you could do is to set the alarm for half an hour before sleep time every night. That alarm is to alert you to start winding down the day.

According to Mayo Clinic, you could do many things to get a better night’s sleep. They recommend ideas like: “Don’t go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up. Nicotine, caffeine, and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And even though alcohol might make you sleepy at first, it can disrupt sleep later in the night.”

Other sleep-enhancing things to do are to bathe before bedtime, keep your room cool, dark, and quiet, get off all digital gadgets, and write in your journal any lingering worries from the day to take them off your mind. Don’t go to bed after an unresolved altercation with someone.

If music soothes you, spend 15-20 minutes listening to soft, lilting tones. Drink a lukewarm cup of herbal tea. Or, read (from a paper book). The idea is to find your little bedtime routine to help you unwind from a hectic day into a slower pace, so you get ready to nod off.

 

Set an alarm for sleep time as you do to get up

 

 

 

Fun tip: Follow the advice passed down through generations: if you can’t get to sleep, “count sheep” … until you drift off into a peaceful slumber. According to Mark Stibich, writing in Very Well Health, researchers at Oxford University found people who had trouble falling asleep and monitored them as they tried one of three different techniques. One of the techniques was counting imaginary sheep as they jumped over a fence one by one. That’s the technique that worked!

 

4. Sit, stand, and move with a different posture

Much silent bodily injury can occur over time if our postures are not good. Creating unnatural patterns of body slouching, shoulder-drooping, or using furniture not designed for body comfort at work or leisure – all these can do long-term harm to our skeletal frameworks, joints, muscles, and nerves.

Not just that, Harvard Health has a whole article dedicated to the internal injuries that poor posture can cause. These include incontinence, constipation, heartburn, mood imbalance, sleep problems, fatigue, and jaw misalignment, among many other ailments. Bad posture puts immense pressure on internal organs.

According to Emily Cronkleton, writing in Healthline, you can do several yogic exercises to undo the postural defects you have acquired gradually. Set up soft music. Try the asanas one at a time till they become routine.

Fun tip: Having pithy placards near places where you tend to slacken your posture can help you remember to straighten up. Taking up ballet or certain artistic dance classes can also help improve your posture, poise, and balance.

 

In summary

Instead of just committing to follow your health routines (and feeling disappointed when you slip), resolve this year to find new ways to add some fun and creativity to them. Pack your healthcare practices every day with your flair. Fill your heart with loving care.

 

 

References:

  1. Adobe.com. “Discover how to make your own recipe book”. Accessed December 5, 2022. https://www.adobe.com/acrobat/resources/how-to-make-a-recipe-book.html
  2. Livingston, Mercey. Well+Good. “Here’s What Happens To Your Body When You Walk a Mile Every Day”. Accessed December 5, 2022. https://www.wellandgood.com/walking-mile-day/
  3. Mayo Clinic. “Sleep tips: 6 steps to better sleep”. Accessed December 5, 2022. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
  4. Stibich, Mark. Very Well Health. “Does Counting Sheep Put a Person to Sleep?” Accessed December 5, 2022. https://www.verywellhealth.com/does-counting-sheep-actually-put-a-person-to-sleep-2224296
  5. Harvard Health. “3 surprising risks of poor posture”. Accessed December 5, 2022. https://www.health.harvard.edu/staying-healthy/3-surprising-risks-of-poor-posture
  6. Cronkleton, Emily. Healthline.com. “12 Exercises to Improve Your Posture”. Accessed December 5, 2022. https://www.healthline.com/health/posture-exercises

 

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“How to change your mindset for greater health?”

“How to change your mindset for greater health?"

According to Marcel Schwantes, writing in the Inc.com, a fascinating study by the University of Scranton showed that 92 percent of people who set goals for life (including critical health goals) never actually achieved them. The remaining 8 percent were a group of enviable goal-achievers. What was the difference between these two groups?

Researchers found that the secret success ingredient of the 8 percent of achievers was a “positive or growth outlook”. Likewise, the 92 percent that never achieved goals had a “negative or self-defeating mentality”.

Studies like these show us the importance of this concept called “mindset”. What is it? Where does it come from? Is it possible for us to sabotage our own chances of success through poor attitudes? And here’s the more important question … if this is all true, can we afford to have a state of mind that works against us to keep us in ill-health?

In this article, we have aimed to explore our inner orientations in a bit of detail, to see if we can successfully change them. We have also examined the effect of poor cerebral conditioning on the heart, and outlined a few changes to aim for in rewiring the brain toward greater health. Read on.

 

What is a mindset? Why and when do you need to change it?

According to Dr. Gary Klein, PhD., writing in Psychology Today, “A mindset is a belief that orients the way we handle situations—the way we sort out what is going on and what we should do. Our mindsets help us spot opportunities, but they can also trap us in self-defeating cycles. It is about the beliefs that make a difference in our lives—the beliefs that distinguish people who are successful at what they do versus those who continually struggle.”

In short, at your core, you may have a set of rules, attitudes, and world views, knowingly or unknowingly. You may have acquired all these from your own experience in life, or from the experiences that people you trust and believe talk about. The beliefs in your mind support all decision-making and action.

For example, if your bias is towards optimism and success, you may believe that any health issue you may have in life, including even serious disease, is conquerable. If you think it can be overcome, you will try to take action to reduce or eliminate the ailment.

If, on the other hand, your psychological makeup is either pessimistic or counterproductive, you may believe there is no immediate potential for beating the disease, and nothing you do can really make it go away. Thinking this way, you may get apathetic about the action you need to take to get the disease under control or get rid of it.

It’s time to change the way you automatically think if you find you are unable to sustain the action you must take to remedy a serious situation in life. The sooner you become aware that your inaction or lethargy is being fed by a negative ethos, you can question why your belief is the way it is, and why the opposite cannot be true. From there, you can begin the journey to a healthier viewpoint, purposeful actions, and eventual well-being.

 

How does your mindset affect your health and heart?

There is an extremely interesting article that talks about the direct connection between your mind’s way of being and your health and heart.

According to Dr. Monique Tello, MD, MPH, writing in the Harvard Health Blog:

“Can being positive protect against heart disease? Yes! There is a lot of evidence suggesting that having a positive outlook — like being optimistic, cheerful, having gratitude and purpose in life — can be heart-protective. Researchers in the UK looked at psychological characteristics of over 8,000 people, and found that those who scored high on optimism and a sense of well-being enjoyed a 30% lower risk of developing heart disease. Other studies report similar findings: in a study of over 70,000 women followed for over 10 years, those who scored highest on an optimism questionnaire had a significantly lower risk of death from heart attacks (38%) and strokes (39%).”

In a medical paper by Laura D. Kubzansky, PhD, et al, in the National Library of Medicine, the findings also emphasize the deep connection between inner orientation and heart disease. The study has consistently found that self-assuredness and having a purpose in life are psychological traits associated with significantly lower risks of having a heart attack.

All this is also great news for those suffering from ailments like obesity, cholesterol, diabetes, and hypertension – which along with other hereditary factors, can all have a multiplicative effect on the heart. Healthy inner programming can help address almost all of these problems, individually and collectively.

 

5 great ways to help change your health by changing your mindset

According to David DiSalvo, writing in the Neuronarrative section of the Psychology Today blog, challenging the way we think in small but significant ways can help perk up health benefits … plus, we can ease ourselves into the mode of creative ideation where we become less resistant to change. Here are some simple examples.

 

1. Rearrange your mindset with a “holidays can’t wait” attitude

Endless postponing of vacations doesn’t help, no matter how good your intentions. A research paper by Bryce Huska et al, in Taylor & Francis Online, shows that taking vacations may lower the risk of developing metabolic syndrome, a condition strongly linked to Type 2 diabetes, heart disease, and stroke.

2. Lightly refine your mindset to adopt correct breathing

Many of us need to relearn how to breathe correctly … and simply slowing down breathing can be a good start. According to a medical study by Chacko N. Joseph et al, in the AHA Journals, slower breathing lowers heart rate and blood pressure, reduces stress response, and even boosts the immune system.

 

3. Gently include into your mindset the need for daily walking

You should walk, not just at exercise time, but all the time if your destinations are within manageable distances. According to a medical paper by Prabha Siddharth et al, in the IOS Press Content Library, walking improves cardiovascular and brain health. That improved brain health in itself produces an even better turn of mind.

 

4. Reframe your mindset a bit about how to enjoy lunch at work

According to an article by the Harvard Health Publishing, from the Harvard Medical School, rethink the way you eat lunch outside the office to take a break from work. Instead of doing a round of local eateries, brown bag your lunch prepared with healthful ingredients – loads of vegetables, lean protein, healthy fats and whole grains – and eat it outside the office.

 

5. Cajole your mind to drop apathy and live more purposefully

Are you always able to say why you do what you do? Does your every action have a purpose? If there’s no purpose, you accumulate a lot of stress from listlessness. According to a medical paper by Aliya Alimujiang et al, in the Journal of the American Medical Association (JAMA) Network, having a sense of purpose lowers levels of inflammation, and thereby decreases risk of cardiovascular disease, diabetes, and depression.

 

In summary

Not really knowing your deep belief systems is the first problem. So, do some introspection. Then take some small steps to change towards self-confidence – or you’ll encounter inner resistance. Once changing your thinking patterns becomes familiar territory, focus on all the changes needed for health, and especially, prioritize those cheerful expectations that are good for the heart. Stay heart-healthy. Be a Zinda Dil.

 

 

References

  1. Schwantes, Michael. Inc.com. “Science Says Only 8 Percent of People Actually Achieve Their Goals. Here Are 7 Things They Do Differently.” Accessed: January 10, 2023. https://www.inc.com/marcel-schwantes/science-says-only-8-percent-of-people-actually-achieve-their-goals-here-are-7-things-they-do-differently.html
  2. Klein, Gary, PhD. Psychology Today. “Mindsets: What They Are And Why They Matter.” Accessed: January 10, 2023. https://www.psychologytoday.com/us/blog/seeing-what-others-dont/201605/mindsets
  3. Tello, Monique, MD, MPH. Harvard Health Blog. “A Positive Mindset Can Help Your Heart.” Accessed: January 10, 2023. https://www.health.harvard.edu/blog/a-positive-mindset-can-help-your-heart-2019021415999
  4. Kubzansky, Laura D., PhD., et al. Michael. National Library of Medicine. “Positive Psychological Well-Being and Cardiovascular Disease.” Accessed: January 10, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6289282/
  5. DiSalvo, David. Psychology Today. “12 Ways To Change Your Health By Changing Your Mind.” Accessed: January 10, 2023. https://www.psychologytoday.com/us/blog/neuronarrative/201907/12-ways-change-your-health-changing-your-mind
  6. Hruska, Bryce, et al. Taylor & Francis Online. “Vacation Frequency Is Associated With Metabolic Syndrome And Symptoms.” Accessed: January 10, 2023. https://www.tandfonline.com/doi/full/10.1080/08870446.2019.1628962
  7. Joseph, Chacko N., et al. AHA Journals. “Slow Breathing Improves Arterial Baroreflex Sensitivity And Decreases Blood Pressure In Essential Hypertension.” Accessed: January 10, 2023. https://www.ahajournals.org/doi/full/10.1161/01.HYP.0000179581.68566.7d
  8. Siddharth, Prabha, et al. IOS Press.com. “Physical Activity And Hippocampal Sub-Region Structure In Older Adults with Memory Complaints.” Accessed: January 10, 2023. https://content.iospress.com/articles/journal-of-alzheimers-disease/jad170586
  9. Harvard Health Publishing. Harvard Medical School. “Let’s Do Lunch — The Healthy Way.” Accessed: January 10, 2023. https://www.health.harvard.edu/nutrition/lets-do-lunch-the-healthy-way
  10. Alimujiang, Aliya, MPH, et al. Journal of the American Medical Association (JAMA) Network. “Association Between Life Purpose And Mortality Among US Adults Older Than 50 Years.” Accessed: January 10, 2023. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2734064

 

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Lets Be Aware

“I quit smoking, why do I feel worse?”

be “I quit smoking, why do I feel worse?”

One fine day you make the life-transforming decision to quit smoking. You could not have made a better decision for your health – and the health of others around you. But instead of feeling on top of the world about the significant pivot you have made, you feel sick, miserable, and down in the dumps. Why does this happen?

This is because the nicotine in tobacco is highly addictive. When you give up smoking, you may not realize that you’ll experience nicotine withdrawal symptoms for quite a while, even after levels of residual nicotine in your body have decreased substantially.

If you have been used to smoking for a long time, you get used to having a certain level of nicotine in your body. After you quit, cravings develop when your body wants that nicotine. This may occur long after the body is no longer addicted to smoking. The cravings may take several physically and mentally distressing forms, varying from person to person.

Read our list of possible withdrawal symptoms below … and if this is how you feel after you’ve ended the smoking habit, it will help you to know that such symptoms do subside over time. To assist yourself during this period, you must know what to expect, why it happens, and what you can do.

 

You deserve congratulations, so give yourself some applause

According to research facts published by CDC.gov, 55.1% of adult smokers say that they make a quitting attempt every year. But only 7.5% of adult smokers successfully discontinue smoking each year. Many smokers make several attempts to cease, but they are unsuccessful … unless they get adequate support and counseling during the process.

If you have managed to halt smoking, you have already crossed a significant hurdle. If it doesn’t yet feel like a celebration, and unpleasant aches and angst beset you, you need to keep the faith that with time, you will be rid of the after-effects of discontinuing smoking.

 

How long does nicotine stay in your system, and what’s the withdrawal timeline?

According to the National Cancer Institute, USA., here is what to expect:

 

  • Nicotine withdrawal will begin 2-3 hours after your last cigarette.
  • Withdrawal symptoms are strongest 1-4 days after quitting and can last for 2-4 weeks, reducing in intensity during this period.
  • After about a month, the withdrawal symptoms will dissipate entirely for most people.
  • However, while physical withdrawal symptoms will resolve for most people, the psychological symptoms may continue.
  • People who quit cold turkey will experience worse withdrawal symptoms than those with a dedicated treatment plan that combines counseling, behavioral therapy, and Nicotine Replacement Therapy (NRT).

 

What usually happens in the withdrawal period? Here’s a medically reviewed explanation by Smoke Free Clinic, Australia:

“Once nicotine enters the bloodstream, it is broken down by enzymes in the liver to form cotinine. Generally, nicotine can usually be detected in the blood for 1-3 days after your last cigarette. Cotinine can be found in the blood for up to 10 days. Both nicotine and cotinine can take up to 4 days to be cleared from your saliva, but cotinine to be detected in the urine for anywhere between 4 days and 3 weeks after your last cigarette, depending on how much nicotine you have been exposed to.”

 

How can non-smoking help your overall health and especially your heart?

Smoking can add many complications to those suffering from ailments like obesity, cholesterol, diabetes, and hypertension – along with other hereditary factors. All these ailments can all have a multiplicative effect on the heart.

Those who quit smoking will also have to keep monitoring all these factors:

  • Those with a propensity for weight gain will need both prevention of obesity and obesity management through healthy eating and exercise.
  • Those with high blood sugar levels can manifest Type 1 diabetes symptoms or Type 2 diabetes symptoms, each with its complications and needing a different line of treatment.
  • High blood pressure can be due to many hypertension causes, and hypertension symptoms like headaches or palpitations will need to be identified and alleviated with medication.
  • Cholesterol increase can require responses to reduce bad cholesterol by consuming foods that lower cholesterol fast.

 

The classic withdrawal symptoms after quitting smoking and how to handle them

One thing to remember is that smoking cessation can be uncomfortable, but, according to Terry Martin, writing in Very Well Mind, nicotine withdrawal cannot hurt you – unless you give in and have another cigarette. Here’s what to expect after quitting – and the ways to handle each of these symptoms:

 

1. Having recurring urges or cravings to smoke once again

If you’ve previously had triggers that made you want to smoke, you have to try and avoid them. Triggers could include seeing others smoke, always smoking when having coffee, smoking before bedtime, etc. Stay wary at these times.

 

2. Finding it very difficult to focus or concentrate for long

Your attention span may be affected, and you may not be able to engage in any one activity for an extended period of time. So, simply alternate activities. After short-duration mental activities, do some physical jobs, and vice versa.

 

Finding it very difficult to focus or concentrate for long

 

 

 

3. Feeling ill-tempered, upset, and irritated with others

Remind yourself that these feelings are associated with nicotine withdrawal. Don’t take out your feelings on others. Also, take some deep breaths and get engrossed with activities like reading a book, watching TV, listening to music – or just doing some chores.

 

4. Having sudden high-energy bouts when you feel restive

The nicotine withdrawal from your body can happen in spurts that give some patches of energy you don’t know what to do with. It could make you itch for something physical to do. At such times, it’s great to build in some simple exercise regimes to give your excess energy an outlet.

 

5. Suffering from insomnia or disturbed sleep for days together

According to Henry Ford Health, “As your body acclimates to functioning without nicotine, you may have sleepless nights … but the issue will subside within a few weeks.” Avoid using digital devices before bedtime, and drink warm, calming herbal teas. Listen to soothing music. Most importantly, don’t try too hard to sleep. Just plan on taking bodily rest and let sleep drift in naturally.

 

Suffering from insomnia or disturbed sleep for days together

 

 

 

6. Frequently feeling hungry and adding a lot of body weight

According to WebMD, smoking is an unhealthy appetite suppressant, so you will likely regain hunger pangs when you quit. Have some stocks of healthful bites handy, like nuts, whole grain cereal bars, or fresh fruits, to quell that hunger. Don’t get addicted to fast foods and snacks that will only add weight.

 

7. Feeling unhappy, depressed, anxious, and low on morale

Talking to people you trust will be very useful. Try a therapist if you don’t have family or friends you want to talk to about how you feel. Another great way to overcome low-mood moments is to get physical. You can rev up your energy if you get moving or learn to dance or walk to upbeat music.

 

In summary

Remember that you have already taken the major step of quitting smoking. The rest is far less serious to deal with. You can expect to feel a bit overwhelmed with mental and physical withdrawal events, but these are all bound to wane with every passing day. So stay positive. Stay heart-healthy. Be a Zinda Dil.

 

 

References

  1. Centers For Disease Control And Prevention (CDC). “Smoking Cessation: Fast Facts.” Accessed: January 12, 2023. https://www.cdc.gov/tobacco/data_statistics/fact_sheets/cessation/smoking-cessation-fast-facts/index.html
  2. National Cancer Institute (USA). “Handling Nicotine Withdrawal and Triggers When You Decide To Quit Tobacco.” Accessed: January 12, 2023. https://www.cancer.gov/about-cancer/causes-prevention/risk/tobacco/withdrawal-fact-sheet
  3. Smoke Free Clinic, Australia. “I Quit Smoking… Why Do I Feel Worse?” Accessed: January 12, 2023. https://smokefreeclinic.com.au/articles/i-quit-smoking-why-do-i-feel-worse/
  4. Martin, Terry. Very Well Mind. “7 Common Nicotine Withdrawal Symptoms.” Accessed: January 12, 2023. https://www.verywellmind.com/common-signs-of-nicotine-withdrawal-2824763
  5. Henry Ford Health. “The Link Between Sleep And Nicotine.” Accessed: January 12, 2023. https://www.henryford.com/blog/2018/03/connection-between-sleep-nicotine
  6. WebMD. “What is Nicotine Withdrawal?” Accessed: January 12, 2023.
    https://www.webmd.com/smoking-cessation/understanding-nicotine-withdrawal-symptoms

 

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