DESIGNING A HEALTHY DIET FOR THE NEW YEAR

Every year, millions of Americans make New Year’s resolutions. The majority of these resolutions focus on diet in attempts to lose weight and be healthier. A new year is the perfect time to jumpstart a healthy diet to make the changes you want to see for yourself throughout the year. However, research shows 80 percent of resolutions fail by February. Many people strive for unrealistic goals, which ultimately set them up for failure.

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EXERCISE HAS BENEFICIAL EFFECTS ON THE BRAIN

While exercise has long been known for its positive effects on physical health and its ability to heighten energy and help manage chronic health problems such as diabetes, hypertension and high cholesterol, exercise is now being lauded for its beneficial effects on the brain.   These benefits touch almost every aspect of life. Exercise helps sharpen short-term memory and improve long-term memory. This happens because exercise can reduce insulin resistance and inflammation and stimulate….

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GETTING STARTED AND STICKING WITH IT

As we kick off 2018, you may be thinking about resolutions pertaining to your health and fitness. It’s easy to determine some ways to improve your physical, mental and emotional well-being. However, it’s not always as simple to stay motivated and make the new commitments part of your lifestyle. Now is the perfect time to set goals, whether it be for the number of days you intend to work out each week, how many steps you want to take each day or healthy meals you want to prepare for your family.

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Diffuse oils.

Smells have the power to influence the production of dopamine and serotonin, neurotransmitters that make us feel good. Lavender especially is said to have a calming, relaxing effect. Many clinical trials have been conducted that show inhaling lavender essential oil leads to a reduction in stress and anxiety. Diffusing lavender oil in your home or dabbing it on your temples can help restore your nervous system, releasing tension and working to develop inner peace.


You don’t know what kind of side effects medication will have on you. Implementing natural, healthy habits to your lifestyle, however, is guaranteed to do more good than harm. Over time, the peace in your body will outweigh the stress and you can enjoy life without so much worry.

While anxiety brews in your worrying mind, it has many undesirable affects on your body as well. Stomach aches, muscle pain, skin irritation, full-out panic attacks – you may feel these common symptoms are taking over your life and you want them gone. You’re ready to make an appointment with your doctor and get a prescription for something to take your stress away. But will a pill fix the problem forever?


Medication won’t get to the root cause of your anxiety. A pill won’t cure it for good and, with its own set of side effects, medication is not always the safest choice. If you want to prevent panic attacks, work at creating more peace in your life. You can naturally manage your anxiety by making a few changes to your lifestyle. While anxious feelings may not completely go away, implementing these healthy remedies can prevent anxiety from physically affecting you. Some might work for you right away while others will take time. The longer you strive to create peace in your mind and body, the better you’ll become at managing anxiety. Here are some techniques to try:


Practice breathing techniques.

Breathing practices can calm your body and reduce the likelihood of hyperventilation. In the busy world we live in, we often neglect giving ourselves time to connect with our breath. A trick for making this a habit is to pause at the top of every hour and take 10 long, deep breaths.

HOW TO BEAT ANXIETY WITHOUT MEDICATION

MICHELLE CHALKEY

Michelle Chalkey is a Des Moines-based freelance writer specializing in health and lifestyle topics. She enjoys helping businesses communicate their messages through blogging and effective storytelling. Connect with Michelle on Facebook or check out her blog for helpful tips on the writing process and productivity.

more articles by michelle chalkey

With your hand on your stomach, feel your belly as it inflates and deflates with each inhale and exhale. Listen to the sound of your breath. You may soon find yourself taking advantage of more opportunities to take time and breathe.


Eliminate caffeine and alcohol.

The idea of giving up coffee may be anxiety inducing in itself, but it’s worth it to see how closely it relates to your anxiety. Caffeine is a big culprit in feelings of anxiety; it increases stress hormones, reduces calming neurotransmitters, depletes nutrients and reduces blood flow to the brain. Both caffeine and alcohol have negative effects on your sleep, another crucial factor to maintaining a peaceful mind and body.


Stretch and move your body regularly.

Exercise is known to be one of the best anti-anxiety medicines. What’s good for your physical health is also great for your mental health. Exercise releases neurotransmitters that have an uplifting effect on your mood and also burns stress hormones. You don’t have to go all out every day. The important thing is to find a form of exercise that you enjoy and that brings you peace.