Combat Work Stress with a Healthy Dose of Self-Care

Combat Work Stress with a Healthy Dose of Self-Care 

In today’s world, finding that elusive work-life balance can feel impossible. It’s all too easy to bring work home with you and let it take over. While that may feel like you are being more productive, it can cause you more stress. Instead, when you are off the clock, you should focus on practicing self-care.

Let Yourself Unwind

After a long day at work, the last thing you should do is check your email when you get home. Whatever it is can wait, now is the time to let yourself unwind. Find a relaxing hobby to take your mind off things. Reading, knitting, exercise, cooking and meditation are excellent forms of stress relief. According to A Very Well Mind, hobbies can prevent you from burnout and provide a source of gratification.

Be wary of unhealthy coping mechanisms. Grabbing a drink can sound like a great way to unwind, but can actually increase your stress levels. Those with chronic work stress are at risk of drinking to excess and developing a problem. Alcohol and substance abuse is not only unhealthy, but can also worsen anxiety and depression as well as cause other financial and social problems. This is why it is so vital you find a healthy way to unwind.

Create a Support System

Friends and family can be a great source of relief. Spending quality time with the people you care about is known to reduce stress. This is why it is so important to disconnect from work when you are at home. Your friends and family are also the perfect people to vent your work frustrations too without risking your job. Do not be afraid to use them as emotional support, as you’d do the same for them.

Another great way to seek out the support you need is to find groups of people with similar interests as you. You can even use this as a networking opportunity. Joining a peer group of people in your industry is a fantastic way to connect to people going through a similar experience as you. They will be able to offer advice and support in ways your family and friends might not think to.

Get Enough Sleep

We all know we should eat right and exercise, but too often do we sacrifice our sleep. According to Healthline, lack of sleep can lower your immune system, eschew your emotions, and increase stress and anxiety. Getting enough sleep is vital to keeping yourself physically and mentally healthy. Adults should aim to get seven to nine hours of sleep a night.

If you are having trouble falling asleep at night, try doing one of your hobbies to unwind. It is also a good idea to avoid any screens for an hour before you want to go to bed. Most screens produce a blue light that tricks your brain into thinking it is still daylight, therefore causing you to stay awake for longer.

Learn to Take Breaks

Even if you are good about leaving work at the door at the end of the day, that does not make it any less stressful when you are actually at work. For the times you feel overwhelmed at the office, sometimes the best thing to do is to walk away, literally.

Take a break and go for a walk around the block. This will give yourself a chance to relax and come back to the task at hand with a fresh mind. In fact, taking breaks actually makes you a better employee and keeps you from burning out.

Draw the Line

Self-care is a necessary part in relieving your stress, but you have to take an active role in it. No one is going to stop you from putting in those extra hours at the office or answering an email late at night. It is up to you to draw the line and take care of yourself, and it is worth it.

Photo courtesy of Unsplash.

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What Happens to Your Body When You Drink Lemon Water

What Happens to Your Body When You Drink Lemon Water

Ah, the humble lemon. We at Bright Side are big fans of this little yellow fruit — so unassuming, yet with so many unexpected uses. Not long ago we reported on what happened when we drank water with warm honey and lemon every day for a year — and the results were fascinating.

As if you needed any more convincing that starting your day with a glass of warm water and lemon was the way to go, we have compiled this ultimate list of health and beauty benefits that can be derived from lemon water.


Article Source : Read here

1: It works wonders for your digestive health

It is often said that a healthy digestive system is the cornerstone of good all-round health. Lemons are an important source of pectin fibre which is necessary for good colon health, so a glass of warm lemon water each morning acts as a kick-start for your digestive system, reminding it to eliminate accumulated waste from the previous day.

2: Lemon water = the original rehydrator

Centuries before energy drinks, rehydration salts, and glucose-electrolyte solutions flooded the market, lemon water was used as a highly efficient dehydration treatment. When we exercise we lose electrolytes (minerals including sodium, potassium, and chloride) through sweat — and whilst drinking water alone will re hydrate you, adding a few slices of lemon to the mix will speed up the process of re balancing the electrolytes in your body.

3: The eyes have it


Remember being told as a child that eating carrots would make you see in the dark? Well, there’s a new (age-old, actually) mantra in town. As a citrus fruit, lemons are packed full of Vitamin C and antioxidants which work together to form a protective effect against cataracts and macular degeneration. Drink up, kids!

4. For peachy soft skin, drink...lemons!

This one seems like it should be a no-brainer since we all know that staying hydrated and drinking plenty of water is the number one thing you can do for your skin. Turn that water into lemon water, however, and you get supercharged benefits. Because lemons contain powerful antioxidants, you will notice a decrease in blemishes and wrinkles, and smoother, healthier-looking skin as a result of its detoxifying benefits.

5. Lemons are your liver’s best friend

Keeping your liver happy is one of the most important things you can do for your overall health, and drinking lemon water can help your liver function at a tip-top level. As well as flushing out toxins by enhancing the enzyme function, the citric acid found in lemons also helps dispel harmful bacteria.

6. Oh, you clever potassium

We all know about bananas and potassium, but did you know that lemons are also high in this essential mineral? Or that, as the third most abundant mineral in the human body, its importance is often underrated? Drinking lemon water will help ensure optimal heart, brain, kidney, and muscular function.

7. A lemon a day keeps the doctor away

lemon-keeps-Doctor-Away

Well, sort of. Whilst there is no cure for the common cold, it is certainly true that those who drink lemon water every day experience less colds, and with significantly shorter duration than those who haven’t yet discovered the benefits of lemon water. This is mainly down to the concentration of Vitamin C, the undisputed defender against viral infections and immune system weaknesses.


8. It’s an inflammation buster


Inflammation doesn’t only refer to the visibly, temporarily ’inflamed’ - your body’s natural response to injury. Chronic inflammation in the body is a key component in many serious illnesses and has been linked to excess acidity in the body. Drinking lemon water decreases your body’s acidity levels, which in turn assists your body in removing harmful uric acid which can cause inflammation.

9. Helps maintain pH perfection.

ph-balance-chart

Given that lemons are, as a citrus fruit, acidic by nature, you might be surprised to learn that once absorbed into the bloodstream, lemon water actually has an alkalizing effect on the body tissue. Why is this a good thing? Whilst we need acid to aid in the digestion of food, it is important to balance our body’s pH levels as too much acid makes us prone to diseases from high cholesterol to diabetes.

10. ...all while boosting your metabolism

If you are looking to lose weight by making healthy, sustainable changes to your diet and lifestyle, lemon water is the perfect accompaniment. Helping to increase metabolism, lemons also contain pectin fiber which has the effect of reducing hunger cravings.


11. So step away from the latte (with ease!)


Many of us rely on our morning coffee for a booster shot of energy, which makes us feel super productive until about 10:30a.m. when the mid-morning slump sets in. By replacing your morning coffee with a cup of warm lemon water for just two weeks, you are sure to feel so alert, refreshed, and all-round healthy that you won’t ever go back.

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The Do’s and Dont’s of Losing Weight That Make Dieting So Much Easier

If losing weight were easy, nobody would be overweight. Every person’s body is different, and this holds true when it comes to embarking on a weight-loss journey as well. 

There is no one-fits-all routine when it comes to eating and working out to lose weight, but there are some general rules that everyone needs to know before starting their personal regimen. 

With so much information out there and plenty of misconceptions, we’ve rounded up some do’s and dont’s you should consider before starting any form of dieting to reach your goals.

Do-&-Don'ts-weight-loss

• Superfoods are the biggest key to quick and healthy weight loss. Superfoods are nothing but regular foods that have concentrated nutrients. They could be millets, seeds, certain grass varieties or even fibre-rich foods. Consume them in measured amounts every day and see your weight vanishing. Details about SuperFoods will be posted in later articles.

SuperFoods-for-Weight-Loss

• Always drink enough water. Many times thirst is masked as hunger. So when you are hungry, try drinking water first

Drink-Enough-water

• Always preclude lunch with salads or chewy soups. You will be tempted to eat less of rice or roti or whatever is for lunch

salads before or after meal

• Ensure all your meals have a protein source. If any meal is lacking in it, thrown in an egg or dal preparation.Whey protein shake helps in meeting your protein recommendations. Read Rich Protein Sources , Whey Protein

Protein- Diet

• 1 day of the week can be designated as a cheat day. It will help you get back on your diet chart for weight loss! On a cheat day, do not overindulge on sweets or fried items. If you feel like it, have a small bite sized portion to simply curb the craving.

Cheat-Day

• Never at any point during the diet, starve yourself.

Never-Starve-yourself

• Remember, short term thinking is not going to yield results. Hence, always focus on clean, healthy eating as suggested.

Short_term-Thinking

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The 5 Most Common Training Mistakes for Runners

The 5 Most Common Training Mistakes for Runners

Original Article Source : Runtastic

Running in and of itself is pretty simple. However, if you have specific goals in mind for improving your performance and you want to beat your personal best at a particular race, then things start getting more complex. We have put together some useful information for you on how to avoid making the five most common training mistakes for runners.

Running Mistakes

1. Running only at a “feel good-pace”

Many runners train regularly and enthusiastically for a long time, but don’t understand why they aren’t getting faster. The reason for this is often the monotony of their training program. If you are running just for the sake of exercise, then training in your comfort zone is totally fine. But if you want to boost your performance and increase your speed, then you need to add some variety to your training routine. 

The most important factor for improving your performance is creating a training stimulus. Your body needs to be pushed out of its comfort zone (homeostasis) to kick-start the recovery/adaptation process that will make you faster. 


If you always run at the same pace, you will improve initially, but soon your body will get used to that effort level. The training stimulus will no longer be sufficient to trigger the adaptation process. 

That is why it is necessary to vary your training volume and intensity. You can spice up your training with different running workouts like intervals, tempo runs, hills or fartleks and thus force your body to constantly meet new challenges.

Running Mistakes

2. A lot helps a lot


This mantra is basically correct, but it also comes with certain risks. Professional runners do twelve or more workouts per week. It takes several years of intense training to build up the strength and stamina necessary to work out at such high volumes. 


Many runners increase the number of training sessions from one day to the next from one or two times a week to five or six times because they have recently decided to train for a marathon. 

But since the passive structures of the body (bones, ligaments, tendons, cartilage, etc.) require time to get used to the new loads, this often leads to overuse injuries. 
These include runner’s knee, shin splints and achillodynia (inflammation of the Achilles tendon). 

Therefore, it is important to give yourself enough time to prepare properly for the race. You should increase your training volume and intensity gradually and in accordance with your fitness level to avoid overtraining and overuse injuries.

Running Mistakes

3. False ambition in the last weeks before the race


Have you been working hard for weeks to get ready for a particular race only to stand at the starting line and realize that you don’t feel ready? Not exactly great conditions for running a new personal best. This mistake is due to false ambition in the last one or two weeks before the race.

ambition

 Many runners think they have to give it their all right up until the big race. But what they should be doing is the exact opposite: Tapering involves reducing your normal running volume by 30-50 % depending on your training age, your performance level and the distance of the race. 

At the same time, you should include one or two hard workouts to give your muscles one last intense stimulus to optimally prepare your body for the demands of the upcoming race. 

You should also avoid strength training and unfamiliar exercises in the last days before the race. Fatigued or sore muscles can quickly endanger your target race time.


4. Intense workouts without warming up


Unfortunately, the positive effects of warming up are often underestimated. In fact, a proper warm-up can help you set a new personal best, and should be a regular part of your training. 

Intense Workout

A good warm-up can lower the risk of injury especially for fast and explosive muscle contractions, as well as movements that require a high degree of flexibility. A number of scientific studies have shown that warmed-up body tissue is capable of tolerating more stress. Plus, warming up also reduces the risk of injury by improving your concentration and speeding up your reaction time.



5. Avoiding cross-training of any kind

Many running injuries are a result of muscular imbalances and underdeveloped back and abdominal muscles. That is why you should regularly incorporate runner-specific strengthening and stabilization exercises into your training routine. 

Cross Fit Exercise

A strong core not only helps you run more efficiently, but it also eliminates compensatory movements, stabilizes your spine and prevents injuries and overuse symptoms.


If you avoid these training mistakes, nothing can really go wrong come race day  :-) We wish you the best of luck on your next race!

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5 Things you should do before you go running!

5 Things you should do before you go running!

Any exercise is good exercise, but nothing can beat running when it comes to losing weight. Going for a run may sound very simple, but a lot is to be taken care of, before you actually go for a run.

It’s good to run fast, but imagine of you ran smart.

Milind Soman running (Pic Courtesy: India Today)

From eating a healthy snack to drinking ample amount of water, there are several pre-running rituals that you should follow.

1: Drink Water

This is one of the most important and known things that you should do before you go for a run. But only few of us do us in an appropriate manner.

Hydrating self is important but one shouldn’t overdo it. It is very difficult to actually calculate how much amount of water you need to drink, as it depends from person to person.

Drink-water

There are many things that need to be taken care of: like the weather and the distance you are planning to cover.

Do NOT over hydrate yourself, as it will cause stomach ache within minutes of running.


2: Stretching

Perhaps a light cardio or normal stretching exercise would do. You do not want to feel the stress in your muscles when you run.

stretching-exercises

This will result in further pain in your joints. Wear proper shoes, and always remember that running shoes are always light shoes. Running barefoot is more advisable if you are comfortable and have been practicing it!


3: Eat Well

Eating well before you go for a run is very important. Do not load yourselves with carbohydrates in one big meal, but instead, consume carbs the entire day.

Eat-Well

You also need proteins for rebuilding the muscles and all aspects of normal body function. Try to stay away from spicy food, and add a healthy dose of vegetables.


4: Set a Goal

Running-Goal

From a different place to the time of running, always run for a purpose. Setting a goal for yourself will help to achieve that goal more effectively. Because to get something, knowing what you want is very important.



5: Play Nice Songs

This one is optional! Sometimes some pump up song encourages us to go out and do some exercise. So play your favorite song, and get ready for some good running. Music will elevate your mood and your energy level.

Running-Songs

But what most people do not know that listening to a good song actually maintains your heart rate.


Article Original Source : veritenews

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Few Important tips, when you plan to cut down extra pounds of fat from your body.

Few Important tips, when you plan to cut down extra pounds of fat from your body.

 1:  Set a target of reducing weight on your priority list. Until you do not do  this, you have no chance of reducing weight.

Do what you like and like what you do. I have never liked to go on walk by waking early, so whenever i have started this i have failed miserably. For example:- suppose you like dancing then go for dancing, take aerobics classes for that.

Fitness-Tips

 2: You have to change your eating habits, its the root cause of weight gain. Take 2000 calories (varies with your age) a day and you are safe and wont gain weight. Avoid high calories items. For example:

 a: Samosas has 200–250 calories
 b: Kaju barfi 200 calories
 c: 1 Chaptai 100
 d: Fruits 40–100 calories per 100 gm

 3: Now that you have limited consumption of foods. You can proceed with physical attributes which are

Choose any physical activities you like  badminton, tennis, walk, run, squash, dance gym etc.

Only 1 hrs a day is enough. You will sweat 200–500 calories which is enough. 500 calories shortage will reduce 1 pound of weight in 1 weeks, simple maths.

Be motivated all the time

 4: Few more advice that may expedite the growth of loosening fat.

  a: Every morning whenever you wake up, even before you go to pee, just drink at least half a litre of water. DRINK 3–4 litres of water in a day or till your pee comes white (till your pee is transparent). 
Your BODY STORES WATER WEIGHT OF 3–4 kgs. So if you are not water deficient your body will be assured and loose those waters. ITS TRUE

  b: Drink green tea in spite of tea in the morning time.

  c: Consume more of protein foods/ fibre fruits and less of oily foods. pulses, curd and salads should be included in lunch.

  d: Eat breakfast like a king, lunch like a prince and dinner like a beggar. You all have heard this. Reason to eat less at dinner is that your body repairs tissues while you r sleeping. Thus if you don't have enough meal than your body will take energy from your fats only

Believe in yourself , you can and you will.

fitness-motivation

Hope this articles will help and motivate in reducing weight , Please put your queries under comments section.

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