The following are steps to take if you want to live longer…
Don’t overeat
If you want to live to 100, leaving a little bit of food on your plate may be a good idea. Author Dan Buettner, who studies longevity around the world, found that the oldest Japanese people stop eating when they are feeling only about 80% full.
St. Louis University researchers have confirmed that eating less helps you age slower; in a 2008 study, they found that limiting calories lowered production of T3, a thyroid hormone that slows metabolism—and speeds up the ageing process.
Live healthy, live longer
Making just a few changes in your lifestyle can help you live longer.
A recent study found that four bad behaviors—smoking, drinking too much alcohol, not exercising, and not eating enough fruits and veggies—can hustle you into an early grave, and, in effect, age you by as many as 12 years.
Fortunately, you can do something to correct these and other unhealthy behaviours. Adopt the following nine habits to keep your body looking and feeling young.
Get busy
Having satisfying sex two to three times per week can add as many as three years to your life. Getting busy can burn an impressive amount of calories—sometimes as much as running for 30 minutes. (Which would you rather do?)
Regular sex may also lower your blood pressure, improve your sleep, boost your immunity, and protect your heart.
Reach out
Research shows that you’re at greater risk of heart disease without a strong network of friends and family. Loneliness can cause inflammation, and in otherwise healthy people it can be just as dangerous as having high cholesterol or even smoking.
Loneliness seems to pose the greatest risk for elderly people, who are also prone to depression.
Eat fruits and vegetables
Getting fewer than three servings of fruits and vegetables a day can eat away at your health. Nutritional powerhouses filled with fiber and vitamins, fruits and veggies can lower your risk of heart disease by 76% and may even play a role in decreasing your risk of breast cancer.
As an added bonus, the inflammation-fighting and circulation-boosting powers of the antioxidants in fruits and veggies can banish wrinkles.
Focus on fitness
Daily exercise may be the closest thing we have to a fountain of youth. A 2008 study found that regular high-intensity exercise (such as running) can add up to four years to your life, which isn’t surprising given the positive effects working out has on your heart, mind, and metabolism.
Even moderate exercise—a quick, 30-minute walk each day, for example—can lower your risk of heart problems.
With the high populations of our time and therefore the prevalence of crowdedness, worrying concerning diseases has become common. There are such a big amount of people running around who might be carriers of debilitating diseases for others. a complex of viruses and bacteria that would ruin some days of your life, or probably kill you.
Not solely do diseases ruin your productivity, however, they conjointly poke a hole in your wallet. you’ll be spending an enormous portion of your money on medicine, simply to medicate yourself. If you are somebody with a weak immune system, drug prices are also a big part of your expenses. it’s even worse once poor immune could be a genetic attribute in your family.
As such, you wish to seek out ways in which to reduce back the chance of sickness as much as you can. an excessive amount of medication, whereas it’s useful, will certainly cause severe side effects that would cause death. you’ll ruin your body over time with the harmful chemicals and antibiotics consumed perpetually. Here are some powerful ways you can boost your immune system.
1. Add Some Sunshine
Researchers are quickly catching on that Vitamin D may be the secret to avoiding the cold and flu. Vitamin D plays an important role in strengthening your defence system to better fight any invading viruses and bacteria. Unfortunately, it is also the number one vitamin deficiency in Americans. Compounding the problem if the fact that Vitamin D is produced when the body gets adequate levels of sunshine, so naturally, even less is produced in the winter months. It has recently been hypothesized that this could be one major reason for the increase in cold and flu cases during the winter season. Because of this, it’s important that we have alternative ways of getting this powerful immune-boosting vitamin. One great source of Vitamin D is cod liver oil. In addition to the Vitamin D it offers, it’s also a great source of Vitamin A, which is an immune system superstar, and Omega 3 fatty acids, which holds significant health benefits for the heart, brain, skin, and much more.
2. An Apple a Day
When it comes to fighting cold and flu, it is essential to decrease your sugar intake. Sugar has devastating effects on the immune system, and the fact that Americans consume an average of 2-3 pounds of sugar per person every year spells bad news come cold and flu season. Not only does sugar increase the production of hormones that suppress the immune system, refined sugar needs micronutrients to be metabolized. This requires your body to use stored vitamins and minerals, further harming your defences. On the other hand, eating a wide variety of fruits and vegetables will make sure that your body is getting all of the vitamins and minerals that are essential to fighting off the cold and flu. Each and every fruit and vegetable is packed with thousands of phytochemicals. No supplement could ever match the power of eating a whole food. Regardless of what vitamin and mineral you take, it should always be as a supplement to a diet high in fruits and vegetables.
3. Keep Balanced
By now, we all know that stress is bad for us. However, relatively few of us are aware of how stress actually impacts the health of the body. When we experience stress, the natural balance of the body is affected in ways we could never imagine. In fact, stress takes an enormous toll on the immune system. For this reason, it is important to find ways to bring the body back into balance. Meditation, prayer, exercise, and yoga are all great ways of taking care of yourself and keeping stress levels low. Chiropractic adjustments also have a significant effect on the nervous system, creating balance, helping to restore the body’s natural healing potential.
Deciding that you are now ready to quit smoking is only half the battle. Knowing where to start on your path to becoming smoke-free can help you to take the leap. We have put together some effective ways for you to stop smoking today.
Tobacco use and exposure to second-hand smoke are responsible for more than 480,000 deathseach year in the United States, according to the American Lung Association.
Most people are aware of the numerous health risks that arise from cigarette smoking and yet, “tobacco use continues to be the leading cause of preventable death and disease” in the U.S.
Quitting smoking is not a single event that happens on one day; it is a journey. By quitting, you will improve your health and the quality and duration of your life, as well as the lives of those around you.
To quit smoking, you not only need to alter your behavior and cope with the withdrawal symptoms experienced from cutting out nicotine, but you also need to find other ways to manage your moods.
With the right game plan, you can break free from nicotine addiction and kick the habit for good. Here are five ways to tackle smoking cessation.
1. Prepare for quit day
Once you have decided to stop smoking, you are ready to set a quit date. Pick a day that is not too far in the future (so that you do not change your mind), but which gives you enough time to prepare.
Choose your quit date and prepare to stop smoking altogether on that day.
There are several ways to stop smoking, but ultimately, you need to decide whether you are going to:
quit abruptly, or continue smoking right up until your quit date and then stop
quit gradually, or reduce your cigarette intake slowly until your quit date and then stop
Research that compared abrupt quitting with reducing smoking found that neither produced superior quit rates over the other, so choose the method that best suits you.
Here are some tips recommended by the American Cancer Society to help you to prepare for your quit date:
Tell friends, family, and co-workers about your quit date.
Throw away all cigarettes and ashtrays.
Decide whether you are going to go “cold turkey” or use nicotine replacement therapy (NRT) or other medicines.
If you plan to attend a stop-smoking group, sign up now.
Stock up on oral substitutes, such as hard candy, sugarless gum, carrot sticks, coffee stirrers, straws, and toothpicks.
Set up a support system, such as a family member that has successfully quit and is happy to help you.
Ask friends and family who smoke to not smoke around you.
If you have tried to quit before, think about what worked and what did not.
Daily activities – such as getting up in the morning, finishing a meal, and taking a coffee break – can often trigger your urge to smoke a cigarette. But breaking the association between the trigger and smoking is a good way to help you to fight the urge to smoke.
On your quit day:
Do not smoke at all.
Stay busy.
Begin use of your NRT if you have chosen to use one.
Attend a stop-smoking group or follow a self-help plan.
Drink more water and juice.
Drink less or no alcohol.
Avoid individuals who are smoking.
Avoid situations wherein you have a strong urge to smoke.
You will almost certainly feel the urge to smoke many times during your quit day, but it will pass. The following actions may help you to battle the urge to smoke:
Delay until the craving passes. The urge to smoke often comes and goes within 3 to 5 minutes.
Deep breathe. Breathe in slowly through your nose for a count of three and exhale through your mouth for a count of three. Visualize your lungs filling with fresh air.
Drink water sip by sip to beat the craving.
Do something else to distract yourself. Perhaps go for a walk.
Remembering the four Ds can often help you to move beyond your urge to light up.
2. Use NRTs
Going cold turkey, or quitting smoking without the help of NRT, medication, or therapy, is a popular way to give up smoking. However, only around 6 percent of these quit attempts are successful. It is easy to underestimate how powerful nicotine dependence really is.
NRTs can help you to fight the withdrawal symptoms associated with quitting smoking.
NRT can reduce the cravings and withdrawal symptoms you experience that may hinder your attempt to give up smoking. NRTs are designed to wean your body off cigarettes and supply you with a controlled dose of nicotine while sparing you from exposure to other chemicals found in tobacco.
The U.S Food and Drug Administration (FDA) have approved five types of NRT:
skin patches
chewing gum
lozenges
nasal spray (prescription only)
inhaler (prescription only)
If you have decided to go down the NRT route, discuss your dose with a healthcare professional before you quit smoking. Remember that while you will be more likely to quit smoking using NRT, the goal is to end your addiction to nicotine altogether, and not just to quit tobacco.
Contact your healthcare professional if you experience dizziness, weakness, nausea, vomiting, fast or irregular heartbeat, mouth problems, or skin swelling while using these products.
3. Consider non-nicotine medications
The FDA has approved two non-nicotine-containing drugs to help smokers quit. These are bupropion (Zyban) and varenicline (Chantix).
Bupropion and varenicline are non-nicotine medications that may help to reduce cravings and withdrawal symptoms.
Talk to your healthcare provider if you feel that you would like to try one of these to help you to stop smoking, as you will need a prescription.
Bupropion acts on chemicals in the brain that plays a role in nicotine craving and reduces cravings and symptoms of nicotine withdrawal. Bupropion is taken in tablet form for 12 weeks, but if you have successfully quit smoking in that time, you can use it for a further 3 to 6 months to reduce the risk of smoking relapse.
Varenicline interferes with the nicotine receptors in the brain, which results in reducing the pleasure that you get from tobacco use, and decreases nicotine withdrawal symptoms. Varenicline is used for 12 weeks, but again, if you have successfully kicked the habit, then you can use the drug for another 12 weeks to reduce smoking relapse risk.
Risks involved with using these drugs include behavioural changes, depressed mood, aggression, hostility, and suicidal thoughts or actions.
4. Seek behavioural support
The emotional and physical dependence you have on smoking makes it challenging to stay away from nicotine after your quit day. To quit, you need to tackle this dependence. Trying counselling services, self-help materials, and support services can help you to get through this time. As your physical symptoms get better over time, so will your emotional ones.
Individual counselling or support groups can improve your chances of long-term smoking cessation.
Combining medication – such as NRT, bupropion, and varenicline – with behavioural support has been demonstrated to increase the chances of long-term smoking cessation by up to 25 percent.
Behavioral support can range from written information and advice to group therapy or individual counselling in person, by phone, or online. Self-help materials likely increase quit rates compared with no support at all, but overall, individual counseling is the most effective behavioral support method.
The National Cancer Institute (NCI) provide help to anyone who wants to stop smoking through their support services:
LiveHelp online chat
Smoke-free website
SmokefreeTXT text messaging service
Twitter
Facebook
Instagram
Support groups, such as Nicotine Anonymous (NicA), can prove useful too. Nica applies the 12-step process of Alcoholics Anonymous to tobacco addiction. You can find your nearest NicA group using their website.
5. Try alternative therapies
Some people find alternative therapies useful to help them to quit smoking, but there is currently no strong evidence that any of these will improve your chances of becoming smoke-free, and, in some cases, these methods may actually cause the person to smoke more.
Some alternative methods to help you to stop smoking might include:
E-cigarettes have had some promising research results in helping with smoking cessation.
filters
smoking deterrents
electronic cigarettes (e-cigarettes)
tobacco strips and sticks
nicotine drinks, lollipops, straws, and lip balms
hypnosis
acupuncture
magnet therapy
cold laser therapy
Herbs and supplements
yoga, mindfulness, and meditation
E-cigarettes
E-cigarettes are not supposed to be sold as a quit smoking aid, but many people who smoke view them as a method to give up the habit.
E-cigarettes are a hot research topic at the moment. Studies have found that e-cigarettes are less addictive than cigarettes, that the rise in e-cigarette use has been linked with a significant increase in smoking cessation, and that established smokers who use e-cigarettes daily are more likely to quit smoking than people who have not tried e-cigarettes.
The gains from using e-cigarettes may not be risk-free. Studies have suggested that e-cigarettes are potentially as harmful as tobacco cigarettes in causing DNA damage and are linked to an increase in arterial stiffness, blood pressure, and heart rate.
Quitting smoking requires planning and commitment – not luck. Decide on a personal plan to stop tobacco use and make a commitment to stick to it.
Weigh up all your options and decide whether you are going to join a quit-smoking class, call a quitline, go to a support meeting, seek online support or self-help guidance, or use NRTs or medications. A combination of two or more of these methods will improve your chances of becoming smoke-free.
Good news for Nigerians prone to common health issues and disorders related to lifestyle such as diabetes, cardiovascular disorders, stroke, cancer etc., as the 1st lifestyle clinic in the country – Grover Medical’s Lifestyle Clinic, in collaboration with Artemis Hospitals Gurgaon, India – made its debut in Lagos recently.
Speaking during the inauguration ceremony, the Medical Director, Dr Mrs Arvinder Grover, said the Clinic has been established as a special purposed vehicle to drive the campaign and necessity for preventive health through effective lifestyle modification and clinical management.
She noted that lifestyle diseases occur as a result of the way people lead their lives on a daily basis. “The diseases develop as a result of work, environmental factors, food we eat, exercise habits and stress.
“More work and no play, makes a lot of us prone to a host of diseases, physical ailments, and emotional problems.
“Our Vision is to become the 1st choice medical institution in Nigeria for management of lifestyle diseases while the Mission is to enhance the health and wellbeing of our clients by providing an affordable and high quality preventive as well as clinical care of lifestyle diseases.
Grover quoted the World Health Organisation, WHO index, that Nigeria has a World Life Expectancy ranking of 171, giving it the lowest lifespan expectancy compared to France, Japan, USA and others.
Lagos is a commercial city and highly industrialized; therefore residents are subjected to undue stressful life due to hectic work style and unhealthy feeding habits, apart from ever-increasing traffic situation.
“The stressful lifestyle puts most people’s health in an emergency mode and becomes a major issue due to cumulative effects it has over time. Unfortunately, it was recently observed that there are few functional specialized lifestyle clinics in the city, hence the need for the establishment of Grover Medical’s Lifestyle Clinic.”
The Clinic is in Partnership with JCI Accredited Artemis Hospitals to further drive the quest to improve the standard of medical practice in Nigeria especially with the application of state-of-the-art technology in the management of lifestyle diseases.
She called on all to join the lifestyle revolution to significantly prevent lifestyle diseases.
We all want a lean and healthy body, and regular exercise is the only way to have it. But due to the busy lifestyle in this 21st century, we can barely manage enough time to do it. If you have been thinking about exercising regularly for some time, this article is here to motivate you with reasons why you need to hit the gym right now.
1. For an improved memory
Regular exercise not only provides more oxygen to your brain but also boosts your memory power. Recent studies have shown that increased blood flow due to vigorous exercise has a part to play in improving memory power.
2. For more energy
You may feel tired and weak after an intense training session. But with proper rest and nutrition, you will surely have more energy than ever before.
3. For better sleep
Suffering from insomnia? Don’t worry, just start exercising on a regular basis and this problem will be gone in no time. However, remember to exercise in the morning or afternoon instead of right before going to the bed.
4. For a stress-free life
Stress may be a part of your life, but you have the chance to fight it off with regular exercise. Endorphins released in the brain while exercising efficiently reduce stress, making you feel better at all times.
5. For superior immunity
Just exercise 3 to 4 times a week and soon your immune system will be strong enough to fight off flu, viruses and other diseases. Some researchers proved that those who exercise regularly are half as likely to get a cold than those who don’t do it at all.
6. For better sex
We all know regular exercise helps improve blood circulation all over the body. Thus, it helps increase sexual stimulation and reduces erectile dysfunction.
7. For superior confidence
Hitting the gym on a daily basis helps you look good and stay fit. When you feel better about yourself, you feel confident in doing whatever you do.
8. For living longer
It’s a known fact that staying fit and healthy is the key to living a long life and avoiding premature ageing. One study found that you will get the same benefits of quitting smoking if you take part in regular training sessions. Moreover, you can expect to add 10 to 20 more years in your life expectancy if you live on a proper diet and stay fit at all times.
Let’s admit that it’s hard for us to manage even one hour every day to go to the gym. No matter what, you must try your best in order to live a happy and fulfilling life.
In order to create change, you have to make the decision that you want to change. Here are some of the tips that work for me and my clients; they can help you start living a healthier life right away.
1. Replace one “bad” with one “good.”
Every day, pick out one “bad” food and replace it with a “good” food. Instead of french fries at lunch, have a side salad or veggie. Instead of a cupcake and sugary coffee at 3PM, have a small fruit salad and a cup of tea. After you do this for a few days, start replacing two “bad” with two “good.” You’ll be eating healthier in no time!
2. Get strong.
When you strength train, your body continues to burn calories for the next 24-36 hours (as opposed to just cardio, where you only burn for that duration). Strength training is vital to keep muscles strong, stoke your metabolism and create a leaner body. Add at least two days a week of weight training or body resistance exercises to your routine. If you’re unsure how to begin, consider investing in a personal trainer for a few sessions to show you the ropes.
3. Shop smarter.
If that bag of Doritos isn’t there, you can’t eat that bag of Doritos. Clean out your fridge, clean out your cupboards and set yourself up for success. Stock up on healthier options when you shop for food.
4. Downsize.
Avoid getting to that ravenous “feed me” state where you can’t stop eating. Try eating six smaller, well-balanced mini-meals instead of three larger ones. Use a smaller plate, chew slowly and put your fork down between bites.
5. Go for exercise bursts.
You can achieve amazing results (without spending hours at the gym) with shorter, higher intensity “bursts”. Even 4-6 minutes burns calories, tones muscle and helps condition you like an athlete. Try for 2-4 bursts throughout the day at least 5 days a week.
6. Put the brakes on after dinner.
Try to identify why you’re reaching for those mindless munchies in the evening. Learning what the triggers are can help you stop. Are you bored? Is it just a habit? Did you not eat a healthy, balanced dinner? Try a cup of peppermint tea first and make sure you’re set up with healthier snack options.
7. Take your breathing seriously.
Our breath is our life. Health benefits when we do proper breathing include better digestion, better nervous system function and deeper relaxation. Be aware and tune into your breath throughout the day.
8. Get busy.
Sex has some awesome health benefits. It relieves stress, boosts immunity, strengthens your heart and can burn up to 140 calories per half hour. (That’s if you get really busy!) Keep the sex spark alive for your relationship as well as your health.
9. Manage stress in real time.
The effect of repetitive stress wreaks havoc as toxic hormones flood our body. Long ago, we needed this “flight or fight” mode to survive. Today this response is more likely due to everyday stresses like conflicts with a partner or rushing to complete a deadline.
When a stressful situation presents itself, remove yourself as quickly as possible. Use breathing to calm yourself, count to ten, go for a walk, do what you need to do to stay calm. Taking a few moments during the day to meditate helps “train” you to implement calming techniques you can draw upon when needed.
10. Create a bedtime ritual.
Just like our parents did for us and we do for our children, creating a simple bedtime routine ensures an easier time falling asleep, staying asleep and better quality sleep. Aim to retire at the same time every night. Turn off all screens and dim lights 1-2 hours before bedtime. Have a relaxing bath, listen to gentle music, massage lotion or oil onto your body and make yourself a cup of chamomile tea. You’ll help reduce stress (fighting that nasty belly fat), depression, decrease inflammation and you’ll look and feel better.
Set yourself up for success and view positive change as a gift to yourself, a way to acknowledge and honor your body, mind and spirit. Try some of these suggestions and kickstart your healthier life today.
When depressed, you may hear thoughts telling you to be alone, keep quiet and not to bother people with your problems. Again, these thoughts should be treated like parasites that try to keep your body from getting healthy. Do not listen to them. When you feel bad, even if you feel embarrassed, confiding in a friend or voicing your struggles can lighten your burden and begin a process of ending your unhappiness. Talking about your problems or worries is not a self-centered or self-pitying endeavor. Friends and family, especially those who care about you, will appreciate knowing what’s going on.
Even the simple act of putting yourself in a social atmosphere can lift your spirits. Go to a place where there are people who may have similar interests as you, or even to a public spot like a museum, park, or mall, where you could enjoy being amongst people. Never allow yourself to indulge in the thought that you are different from or less than anyone else. Everyone struggles at times, and your depression does not define who you are or single you out from others.
Get your heart rate up 20 minutes a day, five days a week, and it has been scientifically proven that you will feel better emotionally. Exercising releases neurochemicals called endorphins, which help to elevate your mood. Even just getting out of the house for a walk, a game of catch with your kids, or a trip to the gym is a medically proven method of improving the way you feel.
Feeling embarrassed or self-hating over your depression will only increase your symptoms and discourage you from seeking help. Your critical thoughts toward yourself will try to keep you down any way they can, including by attacking you for feeling down. It’s important to take your side and have compassion for yourself at those difficult times. You Talking is a powerful way of combating your depression. If you feel bad, don’t let anyone tell you it’s no big deal or that you’ll just get over it. There is nothing shameful about recognizing you have a problem you alone cannot seem to resolve and to seek the help of a therapist. Learning about the source of your pain can truly help alleviate its impact on your life by helping you to recognize and combat your critical inner voice.
Don’t listen to these attacks when they tell you not to pursue your goals, to isolate yourself. This gives the voice even more power over you. Instead, when you notice these thoughts and attitudes starting to intensify and take precedence over your more realistic, positive ways of thinking, it is essential to identify them.
Before taking the serious decision of taking medicines, faithfully try all the steps above, many people won this fight,you can do it too.
More and more people are fighting depression naturally today.
There is much debate as to whether or not Type 2 diabetes is a preventable disease. Some believe there is little that can be done to stop its development, as it is mostly defined by genetics. Some people are more predisposed to this form of diabetes, so the influence of genes is real. Certain ethnicities come to mind, not to mention family history is also a proven factor.
Believing there is not a preventable component to developing Type 2 diabetes would be a misunderstanding. In fact, three factors can make a difference. Let us go over the reasons why the following are the three keys…
1. Maintaining a healthy weight. The benefit of maintaining a healthy body weight is often underestimated. It is not all about physique and waist size. Body weight is a reflection of one’s internal health. When body weight becomes excessive, it is a sign the individual is carrying too much body fat. Not only does this jeopardize cardiovascular health, but it also impairs insulin function, facilitating the development of Type 2 Diabetes.
The first step to preventing Type 2 diabetes is maintaining an appropriate body weight.
2. Regular exercise. Exercise does not just help you burn calories. It has a direct effect on insulin function and blood sugar control. Anyone who works out will enjoy this benefit. What is more, almost any type of physical activity will work, as long as there is exertion and a mild sweat: this is why home workouts are never a bad idea.
The second step to preventing Type 2 diabetes is exercising regularly. Four times a week is ideal, but even three times will work.
3. Healthy eating. Lastly and perhaps most importantly comes healthy eating. We have all taken the effect of our food choices for granted. At some point, there is a price to pay, and it may be that moment that reminds you to start eating properly. Being diagnosed with prediabetes is often a warning of what is likely to come if changes to your lifestyle are not made.
Healthy eating is essential, whether you are looking to prevent diabetes or not. With that said, it can be considered more relevant for diabetics deliberating acting to avoid raising their blood sugar levels and body weight. For this reason, healthy eating is the third and most vital step to preventing, even controlling Type 2 diabetes.
Now you are familiar with the three keys to preventing Type 2 diabetes; you have the tools to make improvements. Even if your blood sugar is a minor concern, maintaining a healthy weight, exercising, and eating well can only make a positive difference in your life.
Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.
When you’re eating a diet full of processed foods, or even foods you have sensitivities to, you are making things harder for your body. Inflammatory foods create more free radicals in the body, which do damage and make it more difficult for the cells to produce energy. Ditch the sugary, processed foods and start eating more greens and berries.
Your diet is imbalanced.
If you aren’t getting enough nutrients—protein, iron, vitamins, greens—you might begin to feel a little sluggish. Anemia is the perfect example of fatigue induced by a deficit of iron in the body. You need a variety of foods in your diet. Subsisting, for instance, on protein bars is not balanced nutrition. Try smoothies or juices to fit a large amount of whole food nutrients into a small, tasty package.
You have depression or anxiety.
Anxiety and depression can cause hormonal havoc for all those feel-good hormones like dopamine and endorphins. Many people are well aware that depression can manifest as a lack of motivation or energy to do things. Meanwhile, suffering from a lot of stress or anxiety can lead to poor quality sleep, which means you’re getting enough sleep-in terms of hours, but it’s not restful sleep. It is important to consult a professional if these are your concern.
You’re constantly stressed on some level.
This is a big one. If you are always on the go and never take time for quiet mindfulness, you are probably going to wipe yourself out to the point where not even a good night of sleep feels like enough to reduce your exhaustion. And coffee can only serve as an exhaustion band-aid for so long. Eventually, even the strongest cold brew won’t be enough to perk you up. It’s called adrenal fatigue. It is caused by chronic stress, over exercising, poor diet, too little sleep—essentially just general neglect of the body’s balance. It is believed to afflict a massive percentage of our population. Your adrenal glands are responsible for releasing around 50 different hormones, so problems with your adrenals can cause imbalance throughout the body. If you are concerned, contact a trusted professional to help you adjust your diet, lifestyle and stress levels so that you can allow your body to recuperate.
Your gut critters are displeased.
Believe it or not, an imbalance in your microbiome can cause you to be inexplicably tired. And why not? They exert control over our weight, our moods and our fitness. For instance, an overgrowth of yeast in the gut (from a sugary diet) can oftentimes result in brain fog and general fatigue.
You’re not moving enough.
If you live a sedentary lifestyle—you work at a desk, you watch a lot of television, you rarely exercise—you may begin to feel more tired. Energy creates energy, so if you aren’t feeding your body any energy through movement then your body will pay you back with tiredness and sluggishness. Do yourself a favour and take a brisk walk outside every morning.
Of course, there is always the possibility you may have some other underlying condition, so it’s best to check in with your doctor if you have any concerns. Being exhausted, or even just a little fatigued, day after day is not normal. It is a sign that something is off in your body. Take extra care, eat well, meditate, ditch caffeine. Give your body what it needs to become balanced and energised again.
With rates of successful conceptions dropping rapidly across the western world, and expensive IVF treatments becoming increasingly more common, there has never been a better time to empower women in taking control of their circumstances by ensuring that their bodies are vibrant and healthy while trying to conceive. Here are top 3 takeaways for improving your chances of falling pregnant.
1. Reduce Stress
Stress can be a major influencing factor when it comes to conception. In fact, if you’re struggling to fall pregnant, you may have already received advice along the lines of, “Just let yourself relax and it will happen.” As condescending as this may feel, there may actually be some truth to it.
The hypothalamus is the part of your brain that is responsible for regulating emotions, appetite and the hormones that cause your ovaries to release eggs. If you’re stressed, there’s a chance that your ovulation will occur later than it should; or not at all. Therefore, if you’re currently planning intimate moments based on your ovulation cycle, you may be missing that window of opportunity.
Negative stress isn’t the only type of stress that can affect ovulation; positive stress such as the stress associated with a wedding or planning a vacation can also result in a similar outcome. Naturally, these situations vary from woman to woman, with some finding that even a minor disruption in their routine can change their cycle, while others can experience high levels of stress without noticing any effect at all. While stress may impact the time at which you ovulate, it generally won’t diminish your overall chances of falling pregnant. If you know how to identify where you are in your cycle, there’s still a good chance of successful conception.
2. Increase Your Intake Of Good Fats
Worryingly, most supermarket shelves these days are littered with “97% Fat-Free” and “Reduced Fat” products which are the antithesis of a wholesome, natural fertility diet. Marketing and misinformation are the driving forces behind our society’s collective ignorance in this area, and yet good quality fats are one of the most fundamental factors in preparing your body for pregnancy. A Harvard University Nurses’ Health study found that the more low-fat products a woman consumed, the less likely she was to fall pregnant; while women who consumed full-fat foods increased their chances noticeably. In 2010, a similar Dutch study showed that women who consume a Mediterranean-style diet (naturally high in good quality fats) increase their chances of falling pregnant by up to 40%.
Good fats are essential in creating hormones that maintain the function of a female’s reproductive system. When women start consuming a low-fat diet, their estrogen levels drop which has the potential to severely disrupt their menstrual cycle.
As you might be aware, not all fats are created equal, and therefore it is important to select the right types of fats to incorporate into your diet. Avoid any processed fats and aim for products that are available in their natural state such as eggs, whole dairy products, nuts, seeds, avocados, olive oil and carefully sourced fish products.
3. Eliminating Chemical Intake
Thanks to our species’ apparent desire to pollute whatever natural landscapes we enter, synthetic chemicals can be found in almost every environment – the air you breathe, the water you drink and the food you eat. Reducing your body’s intake of chemicals involves much more than just “going organic” or throwing out the aerosol deodorant; it’s a full-scale lifestyle change and one that can dramatically affect your chances of falling pregnant.
Let’s start with the obvious – eating organic food. If a woman is consuming fruits and veggies that are covered in pesticides, meat products that have been pumped full of antibiotics and growth hormones, and heavily processed snack foods; their body is not going to be the pristine environment in which a new life should be nurtured. Eating local, organic produce and free range, grass fed meats is an excellent way to start reducing the amount of toxicity in your body in preparation for falling pregnant.
The water that you consume can also have a substantial impact on your wellbeing and the overall level of toxicity in your body. Most tap water in the U.S. contains chlorine, chloramine (the nastier version of chlorine) and fluoride – none of which are great for your health. Most bottled water, on the other hand, is full of BPA, an endocrine-disrupting chemical which is definitely not something you want infiltrating your reproductive system. The best option for clean water is either carefully sourced spring water in BPA-free bottles or a good quality filter for your tap.
The final stage of decreasing your chemical intake is to scrutinize the body care products, cleaning products, and other general household products that you’re using. Today, most of these products are a toxic cocktail of synthetic compounds which we have been told to rub into our skin and apply to our home environment without a second thought for the impact it might be having on our bodies. You can find natural alternatives to all of these products in most health food stores and online.
Trying to fall pregnant can be a nerve-racking experience for many couples and at the end of the day, you need to make choices that feel right for you. Being a parent is the most rewarding thing you will ever experience, so enjoy the journey and cherish every moment!
Prev