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The Happy Brain Chemicals that Makes You Feel Good

Did you know, 37% of people around the world are unhappy. That means at least 1 in 3 people you know aren’t happy with their life. Are you one of those people?

If so, there are simple ways to improve your happiness. Have you heard of happiness chemicals? Your brain releases these happy chemicals that make you feel good.

It is common to think happiness is a destination that you have to find either through material items, relationships, or career status. But happiness is the journey and something you can create on your own.

Improving your happiness can be as simple as getting a good night’s sleep. It is known that people who are sleep deprived have a harder time remembering positive ideas and an easier time remembering negative ideas.

What are the Happiness Chemicals

When you feel good, your brain is releasing one of the happiness chemicals or happy hormones. There are four main happiness brain chemicals:

  1. Dopamine
  2. Oxytocin
  3. Serotonin
  4. Endorphins

Each chemical has a job to do and when your brain releases one of these chemicals, you feel good.

It would be great if they all surged all the time. However, it does not work this way. Once the chemical has done its job, it will turn off, leaving you with a desire for more.

By understanding how these chemicals work, we can better improve our overall happiness by tapping into each of the four happiness chemicals.

Dopamine

Dopamine enables motivation, learning, and pleasure. It gives you the determination to accomplish goals, desires, and needs.

It’s similar to the, “I got it” feeling when you accomplish something. Once you achieve those goals, desires, or needs, dopamine gives a surge of reinforcing pleasure.

However, the overstimulation of dopamine can become a real problem because of its addictive nature. It is closely tied to developing bad habits or addictions.

The effects of dopamine are fleeting due to its instant gratification feeling, which leaves you desiring more.

Oxytocin

Oxytocin gives a feeling of trust, it motivates you to build intimate relationships and sustain them. It is also known as the “cuddle hormone” or “love hormone” because it plays a role in bonding.

This hormone gives you the desire to stick together with those you “trust”, which creates a feeling of safety or comfort. It helps your body adapt to several different emotional and social situations.

Oxytocin can boost your immune system which makes you more resistant to the addictive qualities of dopamine. Unlike dopamine, oxytocin gives you a lasting feeling of calm and safety.

It can help fight stress, improve relationships, and promote long-lasting positive emotions.

Serotonin

Serotonin rewards you with a good feeling when you feel significant or important. It is the pleasure you get when you experience social power, loyalty, or status.

It results from finding opportunities to assert or prevail. This is not aggressive, rather it is a calm form of confidence and accepting yourself within the people around you.

Serotonin is what motivates a leader to excel and grow. It not only motivates you but your peers to do the same. The feeling of not letting down their leader, parent, or teacher is what causes this motivation.

Endorphin

Endorphins release a brief euphoria that masks physical pain. It is a response to pain and stress which also helps alleviate anxiety and depression. Any kind of physical distress can trigger endorphins.

However, you can also get a release of endorphins when you experience “runners high”. Runners high only occurs when you exceed your limits.

The release of endorphins acts as a natural pain killer and diminishes your perceptions of pain.

The Effects of Happiness Chemicals

At least 1 in 3 people in the world who were surveyed in 2020 were unhappy. That’s a huge portion of the population.

happiness chemicals

Happiness or lack thereof affects everyone and can contribute to poor overall health. There have been numerous studies linking depression to the reduction of happiness chemicals such as dopamine and serotonin.

One study found people with clinical depression have increased levels of monoamine oxidase A (MAO-A). This is an enzyme that breaks down neurotransmitters.

We will discuss how neurotransmitters play a role in the happiness chemicals later in this article, but simply this means you will get less dopamine or serotonin, thus, less happiness.

This deficiency can lead to various effects that could contribute to mental illnesses like depression.

How Deficiency Affects You

Low levels of happiness chemicals can lead to various symptoms such as fatigue, lack of motivation, and feeling anxious just to name a few.

Here are some of the common symptoms due to the deficiency of the happiness chemicals.

Dopamine Deficiency

  • procrastination
  • low self-esteem
  • lack of motivation or enthusiasm
  • low energy or fatigue
  • inability to focus
  • feeling anxious
  • feeling hopeless
  • mood swings

Oxytocin Deficiency

  • feeling lonely
  • stressed
  • lack of motivation or enthusiasm
  • low energy or fatigue
  • a feeling of disconnect from your relationships
  • feeling anxious
  • insomnia

Serotonin Deficiency

  • low self-esteem
  • being overly sensitive and emotional
  • anxiety and panic attacks
  • mood swings
  • depression and feeling hopeless
  • social phobia
  • obsessive-compulsive disorders
  • insomnia

Endorphin Deficiency

  • anxiety
  • depression
  • mood swings
  • aches and pains
  • insomnia
  • impulsive behavior

For those who have difficulty dealing with these symptoms and are feeling stress and overwhelmed, consider taking the window of tolerance self-assessment to identify your symptoms and how to self-regulate.

Benefits of Happiness

Happiness not only plays a role in making you feel good but contributes to:

1. Improved overall health

    • improved heart health and lower risk of heart disease
    • the ability to combat the stress hormone cortisol
    • stronger immune system so you’re less like to get sick
    • a healthier lifestyle such as physical activity and sleep habits
    • can help reduce aches and pain of those with chronic conditions
    • increase life longevity

2. Improved creativity and problem-solving skills

3. Benefiting the community through involvement with charities

4. Having more positive relationships with those around you

5. Being able to enjoy life more and get through life challenges easier

6. Being happy with what you have

How to Increase Happy Brain Chemicals

Most people don’t get enough of each of the happiness chemicals. I know I certainly struggle with this. If you have a full-time job or studies it can be challenging.

This deficiency can make you feel sad, depressed, hopeless, and anxious. Especially those who suffer from depression or experience downward spirals. Thankfully, they’re many simple ways to naturally boost each of the happy brain chemicals.

Below are some of the many natural ways you can get your daily happiness chemicals. Pick a few to start and remember that continuous practice is what makes a difference.

How to Increase Dopamine Levels Naturally

  • meditate regularly (increases dopamine by 65%)
  • make a daily to-do list & long term goals (each time you tick off a task or goal you increase dopamine levels)
  • eat foods that are rich in L-Tyrosine (avocados, fish, eggs, cheese, banana, and pumpkin seeds)
  • exercise regularly (whichever form of exercise you enjoy the most will give you the most increase in dopamine levels)
  • create something such as writing, music, art & crafts (“if I create something, I am also creating dopamine”)

How to Increase Oxytocin Levels Naturally

  • physical touch, cuddling, hugging, making eye contact, and even shaking hands
  • socializing (connecting or talking with friends and family reduces cortisol and stimulates your vagus nerve)
  • touching your pet (research shows it lowers blood pressure)
  • getting a massage (reduces stress hormones)
  • acupuncture (elevates oxytocin concentrations)
  • listening to music (has a calming effect on the brain, slow-tempo music has also been shown to increase oxytocin)
  • exercise (stimulates the vagus nerve)
  • cold showers (stimulates the vagus nerve)
  • meditate

How to Increase Serotonin Levels Naturally

  • exercise (increases serotonin and dopamine, but also helps balance them)
  • cold showers (2-3 mins of cold showers can be unpleasant but offers great benefits that have longer-lasting effects than compared to caffeine)
  • sunshine (10-15 minutes of sunlight a day can increase serotonin and vitamin D)
  • eating foods such as banana, eggs, omega-3 fish, nuts and seeds, leafy greens, and probiotics
  • getting a massage (increases serotonin and decreases cortisol)

How to Increase Endorphin Levels Naturally

  • laughter and crying
  • creating music or art
  • eating dark chocolate and spicy foods
  • exercise or stretching
  • high-intensity interval training
  • getting a massage
  • meditate

Getting your daily happy chemicals seems pretty straight forward. But if you are struggling with happiness because you suffer from negative thinking patterns, I recommend learning to challenge negative thoughts first.

daily-dose-happiness-infographic

These are just some of the many ways you can get your daily happy hormones. If you have some that already work for you, continue doing those. If you don’t try picking a few from the list.

When choosing things that will help increase happiness levels, think about how each of them affects your health. There are three states of health (physical, mental, and social health).

Make sure you choose activities that don’t all contribute to one aspect only. Try to pick a few that can contribute to different aspects so you can reap the full benefits of the happiness chemicals.

If you are unfamiliar with the three aspects of the Health Triangle, I recommend taking the self-assessment first to see which areas you are lacking so you can choose activities that target that aspect.

Overstimulation of the Happiness Chemicals

Ever hear the saying…

“too much of a good thing is a bad thing

Well, it’s true. Overstimulation of each of the four happiness chemicals in the brain can lead to desensitization.

This in turn leads to an increased desire for those happiness chemicals which creates an addiction cycle. This addiction cycle can affect anyone, especially those who suffer from a mental illness such as depression.

Thankfully, there are ways we can manage or reduce overstimulation. For example, let’s take a look at dopamine as it is commonly known for its addictive nature.

How Dopamine Receptors Work

Dopamine itself is a type of neurotransmitter. The receptor is the receiver of the neurotransmitter. Each type of neurotransmitter has a unique receptor to match it.

To simplify, think of the receptor and neurotransmitter as a lock and key. A specific type of neurotransmitter will only fit into the correct receptor.

Once the dopamine attaches to the dopamine receptor it delivers a chemical message which gives you the effects of the neurotransmitter, in this case, dopamine.

Overstimulation of Dopamine Receptors

If your dopamine receptors are overstimulated, you can become desensitized to the effects of dopamine.

Overstimulation occurs when you experience prolonged periods of dopamine stimulation. This leads to the brain protecting itself by destroying some of the receptors.

Remember, happiness chemicals are only meant to be experienced for a short period before turning off.

Your dopamine levels should remain at an off or low state for some time before being stimulated again. This is a normal up and down experience with dopamine.

However, when you override your natural satiation mechanism by continually feeding yourself dopamine, then Supernormal Stimuli occurs.

This is what happens when you have a normal experience with dopamine versus supernormal stimuli:

stimuli

The supernormal stimuli is an overstimulation of dopamine which leads to desensitization. This tolerance then encourages us to feed our desire for dopamine even more which creates a cycle of addiction.

Here are some common activities we are all guilty of which leads to overstimulation:

  • eating fast food regularly
  • scrolling through social media feeds non-stop
  • binge-watching your favorite tv show all weekend with little to no breaks

Prevent Overstimulation

Preventing overstimulation can allow your dopamine levels to drop back to a normal level before the next stimulation.

This helps to maintain our sensitization and does not create an addictive attitude towards dopamine. By doing so this will allow you to feel the full effects of dopamine when you experience it.

Here are a few simple ways to prevent overstimulation:

  • limiting your use by stopping after some time (this allows enough time to drop to a normal level)
  • limiting the frequency of use (eating fast food once or twice a week versus every day)
  • not using it like a drug
  • not using it as an escape mechanism

This is especially important when you have a mental illness such as depression.

The desire to feel better or wanting to escape the pain you experience creates a higher risk for addiction due to the desire for happiness chemicals like dopamine.

Everything in moderation is important to maintain reasonable levels of happiness chemicals.

How to Increase Dopamine Receptors

Overstimulation causes dopamine receptors to be destroyed. Abstaining from the activities that cause overstimulation will allow the number of dopamine receptors to increase.

The increase of dopamine receptors will then increase the effects when dopamine is released. Thus, more happiness!

Here are a few other ways to increase dopamine receptors:

  • high-intensity interval training is the most effective form of exercise
  • digital detox (taking time off from technology for a week or two)
  • cold showers or ice baths

Hack Your Happiness Chemicals

To recap, there are four happiness chemicals that your brain releases to make you feel good:

  1. Dopamine: Enables motivation, learning, and pleasure
  2. Oxytocin: Gives you a feeling of trust to build intimate relationships
  3. Serotonin: When you experience social power or confidence in accepting yourself
  4. Endorphin: Brief euphoria to mask physical pain

How to Increase Happy Hormones Naturally:

  1. Understand how deficiency affects you by recognizing what symptoms you may experience
  2. Identify what activities you would enjoy doing to increase happiness
  3. Consistency is key, ensure you are regularly doing those activities
  4. Be aware of overstimulation and abstain from any activities as required

There are plenty of activities that can increase happiness hormones naturally. Choose a few you enjoy, either from the list or ones you already enjoy doing. What’s important is that you enjoy doing it, otherwise it won’t stick.

Remember, we’re looking to achieve long-term happiness so doing an activity once or twice will not make an impact on your lifestyle.

When you are dealing with an existing mental illness, addiction, or trauma, it can be difficult to increase your happiness chemicals.

Consider building up your window of tolerance first to help you deal with the stress, anxiety, or trauma you may have. Then when you come to increasing happiness, it becomes much easier to do.

source: MindPeelings


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3 Mental Problems Linked To Vitamin B12 Deficiency

The deficiency is easy to rectify with diet or supplementation.

Mental confusion can be a sign of vitamin B12 deficiency, research suggests.

People with a B12 deficiency can have problems with their memory and concentration.

Depression symptoms like low mood and low energy are also linked to the deficiency.

Low levels of vitamin B12 can even contribute to brain shrinkage, other studies have suggested.

Around one-in-eight people over 50 are low in vitamin B12 levels, recent research finds.

The rates of deficiency are even higher in those who are older.

Fortunately, these deficiencies are easy to rectify with diet or supplementation.

Good dietary sources of vitamin B12 include fish, poultry, eggs and low-fat milk.

Fortified breakfast cereals also contain vitamin B12.

People who may have difficulty getting enough vitamin B12 include vegetarians, older people and those with some digestive disorders, such as Crohn’s disease.

One study has found that high doses of B vitamins can help reduce the symptoms of schizophrenia.

Schizophrenia is one of the most serious types of mental illness.

It can cause delusions, hallucinations, confused thinking and dramatic changes in behaviour.

The study reviewed 18 different clinical trials, including 832 patients.

It found that high doses of B vitamins helped reduce the symptoms of schizophrenia.

The vitamins were particularly effective if used early on in treatment.

Dr Joseph Firth, the study’s lead author, said:

“Looking at all of the data from clinical trials of vitamin and mineral supplements for schizophrenia to date, we can see that B vitamins effectively improve outcomes for some patients.

This could be an important advance, given that new treatments for this condition are so desperately needed.”

Professor Jerome Sarris, study co-author, said:

“This builds on existing evidence of other food-derived supplements, such as certain amino-acids, been beneficial for people with schizophrenia.”

About the author

Psychologist, Jeremy Dean, PhD is the founder and author of PsyBlog. He holds a doctorate in psychology from University College London and two other advanced degrees in psychology.

He has been writing about scientific research on PsyBlog since 2004. 

The study was published in the journal Psychological Medicine (Firth et al., 2017).

August 6, 2021        source: PsyBlog

vitamin

Vitamin D Reduces the Need for Opioids in Palliative Cancer

Patients with vitamin D deficiency who received vitamin D supplements had a reduced need for pain relief and lower levels of fatigue in palliative cancer treatment, a randomized and placebo-controlled study by researchers at Karolinska Institutet shows. The study is published in the scientific journal Cancers.

Among patients with cancer in the palliative phase, vitamin D deficiency is common. Previous studies have shown that low levels of vitamin D in the blood may be associated with pain, sensitivity to infection, fatigue, depression, and lower self-rated quality of life.

A previous smaller study, which was not randomized or placebo-controlled, suggested that vitamin D supplementation could reduce opioid doses, reduce antibiotic use, and improve the quality of life in patients with advanced cancer.

244 cancer patients with palliative cancer, enrolled in ASIH, (advanced medical home care), took part in the current study in Stockholm during the years 2017-2020.

All study participants had a vitamin D deficiency at the start of the study. They received either 12 weeks of treatment with vitamin D at a relatively high dose (4000 IE/day) or a placebo.

The researchers then measured the change in opioid doses (as a measurement of pain) at 0, 4, 8, and 12 weeks after the start of the study.

“The results showed that vitamin D treatment was well tolerated and that the vitamin D-treated patients had a significantly slower increase in opioid doses than the placebo group during the study period. In addition, they experienced less cancer-related fatigue compared to the placebo group,” says Linda Björkhem-Bergman, senior physician at Stockholms Sjukhem and associate professor at the Department of Neurobiology, Healthcare Sciences, and Society, Karolinska Institutet.

On the other hand, there was no difference between the groups in terms of self-rated quality of life or antibiotic use.

“The effects were quite small, but statistically significant and may have clinical significance for patients with vitamin D deficiency who have cancer in the palliative phase. This is the first time it has been shown that vitamin D treatment for palliative cancer patients can have an effect on both opioid-sensitive pain and fatigue,” says first author of the study Maria Helde Frankling, senior physician at ASIH and postdoc at the Department of Neurobiology, Healthcare Science and Society, Karolinska Institutet.

The study is one of the largest drug studies conducted within ASIH in Sweden. One weakness of the study is the large drop-out rate. Only 150 out of 244 patients were able to complete the 12-week study because many patients died of their cancer during the study.

The study was funded by Region Stockholm (ALF), the Swedish Cancer Society, Stockholms Sjukhems Foundation and was carried out with the support of ASIH Stockholm Södra and ASIH Stockholm Norr.

Story Source:
Materials provided by Karolinska Institutet. Note: Content may be edited for style and length.

Journal Reference:
Maria Helde Frankling, Caritha Klasson, Carina Sandberg, Marie Nordström, Anna Warnqvist, Jenny Bergqvist, Peter Bergman, Linda Björkhem-Bergman. ‘Palliative-D’—Vitamin D Supplementation to Palliative Cancer Patients: A Double Blind, Randomized Placebo-Controlled Multicenter Trial. Cancers, 2021; 13 (15): 3707 DOI: 10.3390/cancers13153707

source: ScienceDaily     August 5, 2021
 


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Trauma Is Probably The Reason You’re So Tired Right Now

Feeling more drained than usual lately? It’s not just you. Here’s what’s going on and what to do about it.

Exhaustion can occur after a period of intense stress or trauma.

You might expect, after a year of living with restrictions and extreme uncertainty, that at this point in the coronavirus pandemic ― with vaccines available in the U.S. and cities and businesses reopening ― people would be full of energy and enthusiasm, ready to get out and do things.

But instead, many people are finding themselves particularly exhausted and fatigued. Simple activities and socializations are followed by a real need to rest and recoup. Reinstatements of mask mandates following an uptick in COVID-19 cases are causing a resurgence of anxiety.

Trauma specialists aren’t surprised that people are feeling the weight right now. It isn’t until after the trauma starts to subside that people even begin to experience and become aware of the physiological aftershock.

A year-plus of chronic stress and trauma can take a massive toll on our health ― it damages the immune system, disrupts our circadian rhythms and makes us seriously fatigued. Our bodies have been through a lot. It’s no wonder we’re so tired.

How trauma causes fatigue

We’ve all experienced some kind of trauma as a result of the pandemic. Many people experienced direct trauma — they got sick themselves, or a loved one was diagnosed with or exposed to COVID-19. We constantly faced the threat of becoming seriously ill, and for those most at risk, dying.

We have also been repeatedly exposed to death and illness via the media, and it’s known that exposure to distressing news is associated with traumatic stress and other mental health symptoms. And due to pandemic-related restrictions, people haven’t had access to the support systems and coping skills they would normally turn to, said Sarah Lowe, a clinical psychologist and assistant professor in the Department of Social and Behavioral Sciences at the Yale School of Public Health.

When our stress systems are chronically activated — as they have been throughout the pandemic — our bodies start to experience some wear and tear. Traumatic experiences run down the immune system, affect our circadian rhythms and impair our digestive health, Lowe said. When we’re actively going through a traumatic experience, our bodies produce a surplus of energy to combat mental and physical stressors. The body goes into survivor mode, and without time to recover, this can deplete our energy reserves.

computer

Often, it isn’t until after the traumatic event passes, and our bodies transition out of survival mode, that the physiological effects hit us and start to wreak havoc. Through her research on disasters like Hurricane Katrina, Tonya Hansel, an associate professor with the Tulane University School of Social Work who specializes in disaster mental health and trauma, has found that people generally don’t have the time or space to address their mental health needs during disasters, because they are too busy figuring out how to get through it.

“It isn’t until the stressor starts to be removed that we can really see what that toll has taken,” Hansel said.

On top of all this, while we are at a turning point in the pandemic, there is still some level of uncertainty. Unvaccinated people remain at risk from the highly contagious delta variant of the virus, and scary headlines may have vaccinated people fearful about how well they’re protected (which, according to data, is very well overall). And change of any sort, even good change, can be distressing.

“Even though these are positive changes and people are getting out into the world, it still is a change, in that I think it can be stress on the body,” Lowe said.

There are a few self-care methods that can help address trauma-induced fatigue.

How to deal with trauma-induced fatigue

The biggest step is to practice good sleep hygiene. Give your body the rest it needs. Lowe’s three tips for this: Avoid caffeine at night, don’t exercise before bed, and shut off your devices an hour before bedtime.

During the day, carve out some time for restoration. Meditate, do some yoga, go for a walk or spend time with some loved ones. Don’t feel like you need to pack your schedule with activities now that society has reopened.

“Try to take it slow and have compassion for oneself that these positive experiences might be taxing, and make space for rest and recovery,” Lowe said.

Set smaller goals and find new coping methods. The last thing you want to do is put more stress on your body because you aren’t getting back to normal as fast as you’d like, Hansel said.

“Start small and make small changes that bring joy in your life,” she advised.

There is no clear timeline for how long it will take each of us to recover. Some people may notice improvements relatively soon, but a lot of people will likely continue to struggle in some way, shape or form for the next several months.

If you’re feeling really exhausted, and that fatigue is affecting your job, relationships, or school or home life, consider seeking help from a counselor or mental health professional, Lowe said.

Above all, be patient with yourself. “It’s not fair if we hold our bodies accountable to just change overnight,” Hansel said. “Just as this was a slow process building up to that stress, fatigue is also going to be a slow process in bringing that stress down.”

By Julia Ries   07/20/2021 

source: HuffPost Life


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Why Socializing Is More Exhausting Now—and How You Can Get Your Mojo Back

The fatigue is real.

There seems to be a lot more napping involved in post-COVID socializing. At first, I thought it was just me needing to rest up before a cookout, or dozing off in the midst of a movie night with friends.

But I’m not alone in feeling fatigued from a socializing schedule I would have handled just fine pre-pandemic. For most people, getting back to the new normal is a lot more tiring than they expected. “In my own life and amongst my friends and colleagues, I have heard people report that they feel exhausted, or that they have to dig deep to socialize,” says Ellen Hendriksen, Ph.D., author of How to Be Yourself: Quiet Your Inner Critic and Rise Above Social Anxiety.

You can chalk that up to the massive sea change we’ve all experienced over the past year. “I think it’s part of the rebooting of our society,” says Ken Yeager, Ph.D., clinical director of the Stress, Trauma and Resilience (STAR) program at The Ohio State University Wexner Medical Center. “I don’t think we have ever really experienced this before—and thinking through all these processes and what socializing looks like now, is creating stress.”

cheers

Why socializing is a lot more tiring post-COVID

It’s not your imagination—you need to work a lot harder to socialize now than you did in 2019. And there are several reasons for it

1

We’re rusty at it

After more than a year of Zoom calls and small backyard get-togethers, we’re out of practice at how to handle social events—and it takes more energy to deal with the novelty of it all. “We’ve fallen off our normal pace and intensity,” Hendriksen says. “When that momentum grinds to a halt, breaking that inertia requires extra energy and motivation.”

And while we’ve been still getting together with our nearest and dearest, we haven’t had to make small talk with strangers in a while. “You’re moving around more, seeing more people and that requires interaction,” Yeager says. “That’s an expenditure of energy that hasn’t really been happening for a year.”

2

There’s more anxiety about getting together

Everything about getting together has been stressful for more than a year—with social distancing, masking, and trying to figure out how to safely eat or drink around people outside our household.

That stress isn’t necessarily going to disappear overnight—especially as we still have concerns about variants and outbreaks. “Do I have to wear a mask; do I not wear a mask?” Yeager says. “We’ve never had to worry about these things before.”

3

More of us have mental health issues

The pandemic has unleashed a wave of anxiety and depression, and that has impacted every aspect of our lives.

According to a survey conducted by the National Center for Health Statistics, the number of people reporting symptoms of anxiety or depression skyrocketed during the pandemic. “Nearly half of the American population reported anxiety, depression, or both,” Yeager says.

4

It’s hitting both introverts and extroverts

You might think that this fatigue would be more closely linked to introverts, who have always had to muster up the energy to head out when they’re perfectly happy to chill at home. But fatigue can come for the extroverts, too, as they try to make up for lost time. “Extroverts might wear themselves out going all out, and still experience fatigue,” Yeager says.

How to get back into the social groove

Fortunately, the socializing slump you might be feeling right now will eventually disappear, as we get more used to being around people. But there are a few strategies to get you over the hill—and back to your friends and family.

1

Give yourself more down time

You may have had a go-go-go mentality pre-pandemic, but now’s the time to (slowly) ramp up to that schedule. (So yes, set aside time for that pre-party power nap!)

“Build in some down time so you can rest and recuperate,” Yeager says. “Find time and space in your schedule to recharge batteries and relax, getting outside and getting some fresh air into your lungs.”

2

Set boundaries

To help reduce the stress of social interactions, set boundaries that’ll help you feel comfortable.

“Articulate what you’re willing to do and not willing to do,” Hendriksen says. “Our family is not all vaccinated yet, so we’re not doing indoor dining. If someone invites us to go to an indoor restaurant, we would suggest eating outdoors or ask, ‘Would you like to come over for takeout in the backyard?’ You can set boundaries and still be friendly and compassionate.”

You might even want to set time boundaries—like suggesting meeting up for coffee for an hour, rather than a more open-ended invite.

3

Start small and build on it

Your first post-quarantine outing probably shouldn’t be a big, indoor wedding or a crowded restaurant. Look for ways to start small (a small get-together in someone’s house), and work your way up to bigger or more complex get-togethers.

“Take it slow and simple,” Yeager says. “People may be experiencing anxiety going back into events. Instead of jumping into a week’s vacation with friends or a full-stadium sporting event, practice a little bit and ease yourself into it with smaller interactions.”

4

Don’t put too much pressure on yourself

If you’re feeling anxious about getting together, you could be putting too much pressure on yourself to make a reunion even more memorable.

“You don’t have to be your best self to be yourself,” Hendriksen says. “Don’t try to overcompensate by telling extra-zany stories, being extra-entertaining, or otherwise trying to carry the conversation. Take pressure off yourself and turn the attention spotlight onto the people you’re with.”

If you’re hosting, you might find yourself being rusty at hospitality. (Both Hendriksen and I have had people at our houses for more than a half-hour before offering them a drink!)

“As long as you have good intentions and repair the situation upon noticing, it’s fine,” Hendriksen says. “Try a line like ‘I’ve gone feral, so if I forget, help yourself.'”

5

Don’t forget your healthy habits

If you aren’t eating or sleeping well, that’ll make mustering the energy to socialize even harder.

“Your sleep patterns may be disrupted if you’re going back into work,” Yeager says. And look for healthy snacks with plenty of protein to help you avoid a sugar crash that’ll sap your energy.

6

Fake it until you make it

After a year-plus at home, it’s going to take a lot of energy to put ourselves back out there—and we might sometimes have to just force ourselves to make it happen, even when we’re tired.

“Push yourself to do the things that you have enjoyed in the past, with people you know you like and want to spend time with,” Hendriksen says. “Experiencing anxiety about our social life doesn’t mean something is wrong or dangerous. More often than not, you’ll be glad you went.”

By Lisa Milbrand

source: www.realsimple.com


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8 Healthy Ways to Boost Energy

Your food and beverage choices can have a big effect on your energy levels throughout the day, an expert says.

As our energy levels decrease because of our overstressed lifestyles, many people look for a quick fix to combat fatigue.

Energy drinks mask the symptoms of fatigue and dehydrate the body. The majority of energy drinks contain excess sugar, high levels of caffeine and other stimulants.

Relying on caffeine and energy drinks makes us feel worse in the long run by causing our system to crash.

Continued fatigue decreases the immune system, making us more susceptible to depression and illness.

So what to do? Exercise, sleep and reducing stress are important in fighting fatigue. But our eating habits also directly affect energy levels. And nutrition can affect energy levels throughout the day.

Here are some tips on healthy ways to boost your energy:

Drink water

The body needs water – multiple glasses a day.

Being hydrated is an easy and inexpensive way to increase energy levels. You don’t need vitamin water or sports drinks; they only add extra unneeded calories. Keep a fresh water source with you at all times and drink throughout the day. Add lemons, limes or oranges for taste variety.

Eat breakfast

This is the meal that sets the stage for the entire day. Studies show that breakfast helps keep you alert, starts your metabolism for the day and keeps you satisfied until lunch.

But a healthy breakfast is the key. Good options include whole-grain cereals, breads, fruit and lean protein instead of doughnuts, pastries and white breads. A hard-boiled egg sliced into a whole wheat pita, oatmeal with fruit, and whole-grain toast with natural peanut butter are all healthy choices.

Don’t forget protein

Not consuming enough protein during the day can be a primary reason for fatigue. Protein-based foods provide the body with fuel to repair and build tissues. Protein takes longer than carbohydrates to break down in the body, providing a longer-lasting energy source. You can find protein in poultry, fish, lean red meat, nuts, milk, yogurt, eggs, yogurt, cheese and tofu.

Keep your carbs smart

Carbohydrates are the body’s preferred source of fuel. Pick whole grains like cereal, brown rice and whole wheat bread, and avoid sweets, which cause energy to plummet. Many processed carbohydrates contain little to no fiber. Always read the nutrition label.

Snacks are important

If you let yourself get too hungry between meals, your blood sugar falls, and you get lethargic. Keep your blood sugar and energy level steady during the day by consuming snacks. Choosing the right snacks prevent peaks and valleys in energy.

Combine complex carbs with a protein and/or fat for lasting energy. The protein and fat slow the breakdown of sugar into the blood, preventing fatigue. Snacks also can prevent overeating at mealtimes. A few examples of smart snack choices are yogurt with fruit, mixed nuts, veggies with hummus, pears with almond butter, whey protein shake or blueberries with a cheese stick. Plan ahead!

Omega-3 fatty acids

Studies have shown that omega-3 fatty acids reduce inflammation, combat depression and improve mood and memory. Try to focus on omega-3 fats from food rather than supplements. Excellent sources include salmon, tuna, walnuts, flax seeds, leafy greens and hemp seeds.

Magnesium

Almonds, walnuts and Brazil nuts are rich in magnesium, a mineral important in converting carbohydrates into energy. Other good sources of magnesium include whole grains and dark green vegetables.

Don’t skimp on calories

Skimping on calories decreases your metabolism and causes you to feel lethargic. Keep your energy levels high and increase metabolism by meeting your caloric needs each day. Whole foods are preferred over supplements to obtain protein, fiber, vitamins and minerals instead of one or two single nutrients. Consume a variety of foods for overall health but also to keep your energy levels high.

By Tiffany Barrett, Special to CNN      November 28, 2012
source: www.cnn.com


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8 Ways to Stay Energized All Day

It’s no wonder so many of us struggle with energy issues. We go, go, go from morning to night, running on little but grit and caffeine. But it doesn’t have to be that way. “The reality is, you can get a real boost by making a few simple changes,” says Dr. Nada Milosavljevic, director of the integrative health program at Massachusetts General Hospital. That’s why we put together this complete guide to all-day energy: It’s packed with proven strategies that will keep you powered up as you plow through your to-do list. You’ll also learn about surprising energy drains (social media, we’re looking at you)—and how to keep them from stealing your mojo.

Keep allergies under control

People with hay fever often feel sluggish. “You spend so much time trying to breathe, you don’t have energy for anything else,” says New Jersey-based allergist Dr. Neeta Ogden, spokesperson for the American College of Allergy, Asthma & Immunology. Your congestion might also keep you awake at night: French researchers found that more than 40 percent of seasonal-allergy sufferers reported they weren’t able to get a good night’s sleep when their symptoms flared.

Studies have shown that over-the-counter nasal steroid sprays (like Nasacort and Flonase) effectively relieve congestion and improve quality of life—including fatigue and sleep issues—in people with seasonal allergies. Ogden suggests pairing a spray with a daily dose of an OTC nonsedating antihistamine (such as Claritin or Allegra); the drug will block the action of histamine, the compound that triggers pesky nasal symptoms. For best results, begin treatment a couple of weeks before sniffle season starts.

Get enough (quality) sleep

It’s estimated that up to 26 percent of all adults in the U.S. have sleep apnea, a disorder that involves shallow breathing or pauses in breathing while you sleep. If you’re among them, you may often feel like you’re in a “brain fog,” even if you’re clocking seven hours of shut-eye a night. If your primary care physician suspects sleep apnea, she can refer you to a sleep center. Most cases can be diagnosed with an at-home test, says Dr. Raj Dasgupta, professor of sleep medicine at the University of Southern California and spokesperson for the American Academy of Sleep Medicine. Mild cases can often be treated with lifestyle modifications, such as losing weight and avoiding alcohol before bed. Moderate or severe cases may require sleeping with a continuous positive airway pressure (CPAP) machine, which supplies a steady stream of air to keep your airways open.

Exercise

A sweat session is great for upping your oomph, even when you feel like you’re out of juice. “When you exercise, you release hormones like adrenaline. This hormone actually tells our bodies to ignore feelings of pain and fatigue while enhancing blood flow to large muscles,” says Sabrena Jo, senior exercise scientist at the American Council on Exercise. As a result, a workout can leave you with more energy than you had beforehand—an effect that can last several hours.

And it doesn’t take much. One study looked at healthy, sedentary people who began exercising three days a week for just 20 minutes a day, at either a moderate or a low intensity. By the end of six weeks, their energy levels were 20 percent higher than those of a control group of nonexercisers.
Remember: The idea is to leave the gym energized, not exhausted. “If you feel beaten down by the time you step off the treadmill, it’s a sign you need to scale back,” says Jo.

 

Get adequate vitamin D

Research suggests this key vitamin plays a role in keeping us charged up. Experts suspect D helps regulate insulin secretion and metabolism, both of which affect energy levels. The nutrient has also been linked to better moods (not to mention a slew of other health benefits). If you find yourself constantly dragging, particularly in the winter, it might be worth asking your doc to check your D levels. Since it can be tough to get an adequate amount from food (sources include fatty fish, eggs, and fortified milk), she may recommend a supplement.

Purge your Facebook friends

There are two reasons social media can be an energy suck, says Dr. Brian Primack, director of the Center for Research on Media, Technology and Health at the University of Pittsburgh. “On one hand, you look at everyone’s curated photos and get depressed because your life doesn’t look so perfect,” he explains. “But on the other hand, anything that’s negative also gets magnified. Neither extreme is good.” Indeed, one of his studies found a link between the amount of time spent on social media and the likelihood of depression.

Not ready to cut the Facebook cord? Try paring your “friends” down to your actual friends. “When you don’t know someone, you’re more likely to have a miscommunication or be upset by something in their feed,” says Primack. “But using social media to connect with old friends can have the opposite effect—it’s energizing.”

Eat to fuel

To improve your everyday energy, try this tweak: Substitute plant protein for animal protein whenever possible, suggests Samantha Heller, a registered dietitian at the NYU School of Medicine. Plants feed the “good” bacteria in your gut, she explains, which help boost your immunity to keep you healthy. They may also boost overall mood. A 2015 study found that people who followed a plant-based eating program for 18 weeks saw an increase in their productivity. Here, Heller describes a sample menu for an ideal day.

Breakfast: A Berry smoothie. Blend 1/2 cup berries with a scoop of avocado and 3/4 cup soy milk. The shake is high in both fiber and protein to stabilize your blood sugar until lunch.

Lunch: Lentil soup and kale salad. Lentils and kale are a mighty nutritional combo, offering protein, fiber, iron, potassium, zinc, folate, and more.

P.M. snack: Fruit and nuts. This duo serves up a nice balance of carbohydrates, protein, and fat to help you power through the rest of the afternoon.

Dinner: Vegetarian tacos. Wrap beans with shredded lettuce and cheese, chopped tomato, avocado, and salsa in a corn tortilla for a light dinner that won’t mess with your sleep.

Try some fast pick-me-ups

Take a mini break. Stand up and stretch, or watch a funny video. University of Illinois at Urbana-Champaign researchers found that people who took two short breaks during a repetitive 50-minute task performed better than those who worked straight through.

Go for a quick walk. A landmark study published in Journal of Personality and Social Psychology revealed that a brisk 10-minute walk can have a revitalizing effect, enhancing energy for at least two hours.

Chew a stick of gum. A 2015 U.K. study found that this trick raised alertness and improved concentration, possibly because chewing increases blood flow.

Don’t ignore fatigue

Sometimes feeling spent isn’t a problem that can be solved with a nap. Below are a few possible medical explanations for flagging energy.

Anemia. This condition, common in women, means you don’t have enough healthy red blood cells to carry adequate oxygen to your tissues. If blood tests reveal you’re anemic, you may need to take an iron supplement.

Celiac disease. Fatigue is one of the symptoms of this serious condition, in which an autoimmune reaction to gluten damages the intestines. If blood tests suggest celiac, you’ll need an intestinal biopsy to diagnose it. The only proven therapy is a gluten-free diet.
Hypothyroidism. “If your body isn’t producing enough thyroid hormone, you’re going to feel like you’re running low on fuel all the time,” says Milosavljevic. This disorder can be treated with synthetic hormones.

Heart disease. A 2003 study published in Circulation found that 70 percent of women who’d suffered heart attacks had reported feeling unusual fatigue for up to a month beforehand. “Patients often say that they feel tired in their chest,” says Dr. Dana Simpler, an internist at Mercy Medical Center in Baltimore. After a full workup, your doc can prescribe a treatment plan.

This article originally appeared on Health.com
Hallie Levine / Health.com       May 03, 2017     TIME Health
source: time.com


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Taking The Stairs May Boost Energy More Than Drinking A Soda

For young women running on little sleep, 10 minutes of stair walking increased energy more than the amount of caffeine in a soda or half a cup of coffee, according to a small study.

This energy boost is relatively short, and overtired workers may need to do a few bouts of exercise throughout the day to keep up energy long term, the researchers write in the journal Physiology and Behavior.

“There are many people who are sleep deprived and report low energy. We focused on women because they more frequently report low energy compared to men,” said study coauthor Patrick O’Connor, a professor of kinesiology at the University of Georgia in Athens.

To compare the effects of caffeine and exercise on energy level, the study team recruited 18 female college students with average caffeine intake and physical activity levels.

The women in the study were also relatively sleep-deprived, with all reporting sleeping 6.5 hours or less per night.

Before starting the experiment, the women answered questions assessing their feelings of energy or vigor and their motivation levels.

The women also completed cognitive tests measuring their attention, short-term memory and reaction times.

Participants then received either a flour-filled placebo pill, a caffeine pill containing 50 mg of caffeine (about equivalent to a soda or half a cup of coffee), or completed a 10-minute stair-walking exercise.

After receiving a pill or doing the exercise, the women completed the cognitive tests and questionnaires two more times, 30 minutes and 50 minutes later. The women also rated their feelings of energy a third time, about an hour and 15 minutes after the experiment.

The experiment was repeated two more times over three days, to ensure that each woman experienced each experimental condition.

The researchers found that women who did 10 minutes of stair-walking reported significantly higher levels of energy than women who took the caffeine equivalent of a can of soda.

This effect lessened over time, though, and the caffeine and exercise groups had similar energy levels an hour after the experiment.

The interventions did not significantly affect attention, memory, or reaction time.

The effect of exercise in this study was fairly short-lived, O’Connor noted, but other studies suggest that multiple short bouts of exercise spread throughout the workday can offer more long-lasting energy, he said.

A person’s level of fitness may influence what intensity exercise may be helpful for them, said Namrita Kumar, a researcher who studies exercise and attention at the Georgia Institute of Technology in Atlanta.

A person with low fitness may be fatigued by intense exercise, which could work against the positive effects they might get from it, noted Kumar, who was not involved in the study.

“For individuals who cannot have or prefer to abstain from caffeine, physical activity throughout the day is sufficient and recommended,” Kumar said by email.

Everyday ways to boost exercise and energy include, “Take the stairs versus the elevator, park in a further parking spot to increase your walking distance, walk or cycle to work or school instead of driving, and take walking breaks,” Kumar said.

“For sleep deprived office workers, especially during inclement weather, taking a 10-minute walk up the stairs can help office workers feel more energetic,” O’Connor said. “Take a break from sitting in your chair and walk up the stairs for a temporary boost in feelings of energy.”

SOURCE: bit.ly/2pJKxsV     Physiology and Behavior, online March 14, 2017.
By Madeline Kennedy       Thu Apr 27, 2017      Reuters Health


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Tired? Weak? You’re Not ‘Just Getting Old’; Something is Wrong

When Dr. Christopher Callahan examines older patients, he often hears a similar refrain.

“I’m tired, doctor. It’s hard to get up and about. I’ve been feeling kind of down, but I know I’m getting old and I just have to live with it.”

This fatalistic stance relies on widely-held but mistaken assumptions about what constitutes “normal aging.”

In fact, fatigue, weakness and depression, among several other common concerns, aren’t to-be-expected consequences of growing older, said Callahan, director of the Center for Aging Research at Indiana University’s School of Medicine.

Instead, they’re a signal that something is wrong and a medical evaluation is in order.

“People have a perception, promulgated by our culture, that aging equals decline,” said Dr. Jeanne Wei, a geriatrician who directs the Donald W. Reynolds Institute on Aging at the University of Arkansas for Medical Sciences.

“That’s just wrong,” Wei said. Many older adults remain in good health for a long time and “we’re lucky to live in an age when many remedies are available.”

Of course, peoples’ bodies do change as they get on in years. But this is a gradual process. If you suddenly find your thinking is cloudy and your memory unreliable, if you’re overcome by dizziness and your balance is out of whack, if you find yourself tossing and turning at night and running urgently to the bathroom, don’t chalk it up to normal aging.

Go see your physician. The earlier you identify and deal with these problems, the better. Here are four common concerns that should spark attention — only a partial list of issues that can arise:

Fatigue. You have no energy. You’re tired all the time.

Don’t underestimate the impact: Chronically weary older adults are at risk of losing their independence and becoming socially isolated.

Nearly one-third of adults age 51 and older experience fatigue, according to a 2010 study in the Journal of the American Geriatrics Society. (Other estimates are lower.) There are plenty of potential culprits. Medications for blood pressure, sleep problems, pain and gastrointestinal reflux can induce fatigue, as can infections, conditions such as arthritis, an underactive thyroid, poor nutrition and alcohol use.

All can be addressed, doctors say. Perhaps most important is ensuring that older adults remain physically active and don’t become sedentary.

“If someone comes into my office walking at a snail’s pace and tells me ‘I’m old; I’m just slowing down,’ I’m like no, that isn’t right,” said Dr. Lee Ann Lindquist, a professor of geriatrics at Northwestern University’s Feinberg School of Medicine in Chicago.
“You need to start moving around more, get physical therapy or occupational therapy and push yourself to do just a little bit more every day.”

Woman with photo of elderly woman's eyes on hers'

Woman with photo of elderly woman’s eyes on hers’

 

Appetite loss. You don’t feel like eating and you’ve been losing weight.

This puts you at risk of developing nutritional deficiencies and frailty and raises the prospect of an earlier-than-expected death. Between 15 and 30 percent of older adults are believed to have what’s known as the “anorexia of aging.”

Physical changes associated with aging — notably a reduced sense of vision, taste and smell, which make food attractive — can contribute. So can other conditions: decreased saliva production (a medication-induced problem that affects about one-third of older adults); constipation (affecting up to 40 percent of seniors); depression; social isolation (people don’t like to eat alone); dental problems; illnesses and infections; and medications (which can cause nausea or reduced taste and smell).

If you had a pretty good appetite before and that changed, pay attention, said Dr. Lucy Guerra, director of general internal medicine at the University of South Florida.

Treating dental problems and other conditions, adding spices to food, adjusting medications and sharing meals with others can all make a difference.

Depression. You’re sad, apathetic and irritable for weeks or months at a time.

Depression in later life has profound consequences, compounding the effects of chronic illnesses such as heart disease, leading to disability, affecting cognition and, in extreme cases, resulting in suicide.

A half century ago, it was believed “melancholia” was common in later life and that seniors naturally withdrew from the world as they understood their days were limited, Callahan explained. Now, it’s known this isn’t so. Researchers have shown that older adults tend to be happier than other age groups: only 15 percent have major depression or minor variants.

Late-life depression is typically associated with a serious illness such as diabetes, cancer, arthritis or stroke; deteriorating hearing or vision; and life changes such as retirement or the loss of a spouse. While grief is normal, sadness that doesn’t go away and that’s accompanied by apathy, withdrawal from social activities, disturbed sleep and self-neglect is not, Callahan said.

With treatments such as cognitive behavioral therapy and anti-depressants, 50 to 80 percent of seniors can expect to recover.

Weakness. You can’t rise easily from a chair, screw the top off a jar, or lift a can from the pantry shelf.

You may have sarcopenia – a notable loss of muscle mass and strength that affects about 10 percent of adults over the age of 60. If untreated, sarcopenia will affect your balance, mobility and stamina and raise the risk of falling, becoming frail and losing independence.

Age-related muscle atrophy, which begins when people reach their 40s and accelerates when they’re in their 70s, is part of the problem. Muscle strength declines even more rapidly — slipping about 15 percent per decade, starting at around age 50.

The solution: exercise, including resistance and strength training exercises and good nutrition, including getting adequate amounts of protein. Other causes of weakness can include inflammation, hormonal changes, infections and problems with the nervous system.

Watch for sudden changes. “If you’re not as strong as you were yesterday, that’s not right,” Wei said. Also, watch for weakness only on one side, especially if it’s accompanied by speech or vision changes.

Taking steps to address weakness doesn’t mean you’ll have the same strength and endurance as when you were in your 20s or 30s. But it may mean doctors catch a serious or preventable problem early on and forestall further decline.

By Judith Graham, Kaiser        Health News       Fri December 16, 2016
 
source: www.cnn.com


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How to Avoid Getting Sick When Everyone Around You Already Is

It happens every year. The holidays approach, the weather cools, and just as the season really begin to get busy, you begin to feel sick. We all know the feeling: fatigue, headache, sore throat, low energy. Why does the winter seem to be married to illness?

The answer, according to Dr. Anthony Lyon with the Ash Center in New York, is a combination of overtiring our bodies at the exact time we ask them to battle the cold weather. And when you add the element of enclosure—more people are cooped up together in the winter months, germs spreading as the heat blasts—well, it’s a sure recipe for sickness.

So how can you protect yourself when everyone at the office is catching the flu? The trick isn’t to avoid the ill, but to focus on priming your body to fight off any pending sickness that may be sneezed your way.

In addition to eating well (come on, leafy greens!) and avid hand-washing, Dr. Lyon offers tips for staying well, even when you seem to be the only one.

Breathe better. Lyon suggests you battle exhaustion—a leading cause of illness—by improving the way you breathe. Lyon notes that improper breathing can impact the 5 main reasons why you feel tired: sleep disruption; overwhelming stress or anxiety; gastrointestinal upset and suboptimal digestion; immune system dysregulation; and chronic neck and low back pain.

So how can you breathe better?

“When asked to take a deep breath, most people bow out their chest, lift their shoulders to their ears and breathe in a  very vertical manner,” says Lyon. “This is the style we have adopted after years of reacting to challenging situations, including physical or emotional trauma. But, by breathing like this, you are actually perpetuating a sense of fear and unrest by sending a signal to your brain that you are in ‘flight or fight’ mode. Instead, expand your abdomen when you inhale and make it look like a pregnant belly, which engages your diaphragm, and dissipates turmoil by telling your vagus nerve that all is fine and it is okay to rest, relax and digest.” Lyon explains that when you can rest, relax and digest, you give your body the best chance to restore and recover, and protect itself from germy invaders.

flu-cold-sneeze

Move your muscles. Lyon promotes movement as a surefire way to stay healthy. And while any physical activity is great for keeping your systems moving, Lyon says that weight training to build stronger muscles can help ward off winter illness. “We are only starting to learn all of the health benefits that strong muscle confers, including its role as an endocrine gland,” says Lyon. “Muscles secrete proteins, hormones and other vitally important messenger molecules that send signals to direct essential activities elsewhere. Keep your muscle happy so your immune system will be primed and ready to go.”

Adjust your bedtime. We all know catching enough zzzs can help us feel rested and give our body ample time to fight potential illness. But Lyon stresses it’s not just how much you sleep (aim for 7-8 hours), but when. Lyon recommends falling asleep by 10pm at the latest. “By going to bed at a decent hour, your sleep will be physiologic – which means it is congruent with your body’s normal functioning. Right around 10pm is when certain organs need to start the housekeeping work to prepare you for the next day, including your brain, which needs to detoxify from the day you just had. When you stay up late, the housekeeping cannot be completed, leaving you fatigued the next day.” If you have a ton of tasks on your to-do list, Lyon says you’ll be better off turning in at a decent time and waking up early.

By: Zoe Eisenberg          November 16, 2016          @ZoEisenberg

 

source: www.care2.com


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The 10 Best Meals to Eat When You Feel Your Worst

Hippocrates had it right when he said, “Let food be thy medicine and medicine be thy food.” When your body feels out of whack, certain foods can help set you back on the right track.
By Rachael Schultz

When you have a headache

Eat: Moroccan lentil soup made with spices like turmeric and cinnamon. “This meal is free of potential headache triggers like dairy, cured meat, nuts, and chocolate. Plus, it also doesn’t require chewing, which can aggravate a headache,” says Cynthia Sass, RD, author of Slim Down Now: Shed Pounds and Inches With Pulses — The New Superfood. The soup also delivers a good dose of protein, anti-inflammatory spices, and magnesium—which helps relax blood vessels to ease headaches. You can also try these other home remedies to soothe headaches.

When you have sinus pressure

Eat: anything spicy—the heat in chili peppers can help clear up types of sinus inflammation, according to research from the University of Cincinnati Academic Health Center.

When you have a sore throat

Eat: soup made with a hot, thin broth (either vegetable- or chicken-stock base), with garlic, herbs, and vegetables; plus hot green tea with honey. For starters, both hot liquids will help drain congestion, Sass explains. “The garlic is anti-inflammatory and immune-supporting, the veggies provide nutrients for healing, and honey has been shown to help ease the pain from a sore throat,” she adds. These sore throat gargles are another trick to feel better.

When you have nausea

Eat: bananas, steamed brown rice, applesauce, and ginger tea, Sass suggests. Each of these foods is easy to keep down and tends to soothe the digestive system. Opt for tea bags with real ginger in it (like Yogi Ginger or Tazo Green Ginger) or better yet, steep some of the herb fresh in hot water. A University of Rochester study found that as little as a quarter of a teaspoon of ginger cut nausea by 40 percent in queasy chemotherapy patients.

When you have fatigue

Eat: There isn’t a one-size-fits-all remedy for this one, since the fix largely depends on the cause of fatigue. Your best bet? A leafy green salad topped with chopped vegetables and grilled salmon to give a boost of vitamins, minerals, and omega 3s, which will in turn increase your energy. Be sure to hydrate, since dehydration alone is enough to slow your energy down, says nutritionist and health coach Emily Littlefield, founder of Emily’s Powerfoods Living. If the fatigue is from a lack of sleep, avoid caffeine. “It may seem counterintuitive, but the temporary Band-Aid of coffee or an energy drink will only provide a brief false sense of energy, usually followed by even more intense fatigue, then trouble sleeping, which perpetuates the cycle,” Sass explains.

Black Tea Linked to Lower Diabetes Risk

When you have menstrual cramps

Drink: a pot of hot ginger tea with a little honey and lemon. “Ginger root is soothing and calming and has been used for healing stomach pain for centuries,” says Littlefield. A study in the Journal of Alternative and Complementary Medicine found that ginger was just as effective in relieving menstrual cramp pain as ibuprofen (whoa!). Plus, proper hydration can help reduce tension in certain muscles that contribute to menstrual cramping. These unusual period cramp remedies are also worth a try.

When you have constipation

Eat: oatmeal topped with a fiber-rich fruit and a mug of hot water with lemon. The goal here is to get your stool moving. “The fiber from the oats and fruit helps to soften stool,” Sass explains. “The drink will help stimulate your digestive muscles to contract and move waste through.” Here are other natural cures for constipation.

When you have diarrhea

Drink: a sports drink or Pedialyte, to start, Sass suggests. “The top goal is replacing fluids and electrolytes while diarrhea is active,” she says. Once it stops, continue to rehydrate, but start eating foods that are easy to digest, like bananas and brown rice. If you eat your usual fare, it can overstimulate digestive muscles or trigger unwanted inflammation or irritation, she adds. You can also soothe your stomach with these diarrhea home remedies.

When you have brain fog

Eat: two eggs any style; a whole-grain, low-sugar waffle (like Vans); and cup of black coffee. Countless studies have found that caffeine improves both alertness and attention. Between eggs and the waffle, you’ll score the perfect balance of fat, protein, and healthy carbohydrates to help avoid blood sugar dips that make you feel foggy.

When you have stress

Drink: a combo of chamomile and mint herbal teas. Refill indefinitely until you feel the hot drink calm your nervous system, Littlefield suggests. Avoid anything high in trans fats or in sugar, which a study in the journal Psychoneuroendocrinology found can exacerbate other health problems that accompany stress, such as oxidative damage and the accumulation of abdominal fat, which can make you feel even worse than you already do.

source: www.rd.com