Reducing Stress for a Healthier You


We live in a generation where stress is so widespread, that it has become a part of our daily lives. We set aggressive alarms in the evening to make sure that we startle ourselves awake every morning. We jump out of bed, and inattentively go through with our shower and breakfast with the looming thought of traffic, meetings, and unpleasant co-workers triggering that headache which now seems to be coming more frequently. How long can we sustain such a hectic lifestyle?

Prolonged exposure to stress can cause some physical symptoms to manifest and lead to more serious ailments. What starts initially as a chronic headache, irritability, and “fuzzy thinking,” can progress to graver conditions, such as depression, heart disease, diabetes, obesity, hyperthyroidism, hair loss, sexual dysfunction, ulcers, obsessive compulsive or anxiety disorder, tooth and gum disease, and even cancer.

There are some measures that you can do to be less affected by stress. Practicing stress management techniques can reduce stress effectively. It can also improve your resilience in stress-reducing situations that you’ll come face to face with in the future. Some of the things you can try are morning walks, spending quality time with friends and family, gardening, and making journals. Find something that you find relaxing and fitting to your lifestyle.

Practice stress-management at your workplace as well. Keeping a cleaner and a more organized workspace can create a more pleasant atmosphere. Plus, it would be easier to find things when everything is in its proper place. Be sure to take regular breaks. Even a short 15- minute break can boost your productivity and allows you to go back to your work with a fresher outlook. When you have a comfortable workspace you are more relaxed and your quality of work increases.

Developing a positive attitude is also one of the excellent ways to cope with stress. Keep in mind that everybody goes through a rough day from time to time, it’s how we deal with it that makes a difference. You can choose to let it pull down your spirits or face it with a “This too shall pass” attitude. The latter will help you remain calm and optimistic that things will get better.

There is no remedy for stress and unfortunately we cannot totally eliminate it from our lives. However, putting stress under control can help us become healthier and happier. Focus your energy on what really counts in life. Here are 5 additional ways to reduce stress:

  1. Identify the causes of your stress. Write them down and specify the level of stress they cause and what the effects are on you.

  2. Take control. Decide which ones on your list you can act upon, and get them done.

  3. Learn to say “no.” Don’t commit to things that you think will only complicate your life unreasonably.

  4. Don’t be too much of a perfectionist. Don’t expect perfection from others of from yourself.

  5. Know your priorities. Decide what is most important for you and for your loved ones and focus more attention on them. Lesser priorities can be taken care of some other time. Never attempt to do everything all at once.

How to Eat Healthy While You’re on the Go


Are you one of those people whose regular meals consist of pizza, burgers, or chips? The adverse effects of a high fat diet, like expanding waste line and receding intelligence to name two, should be enough reasons for you to consider another menu.

A poll of 9,000 respondents from 13 nations showed that UK is the country most attached to fast food. This is a sad reflection of UK’s eating habits and goes on to explain why the number of overweight and obese people in the country is rapidly rising.

With our fast paced lifestyle, where everyone seems to be in a hurry, it is so much more convenient to reach out for fast food. A lot of people may have the desire for a healthier diet, but their busy schedule just doesn’t leave any room for it. Nonetheless, these five steps may just make eating healthy possible:

  1. Plan your meals ahead. Before another work week begins, allot some time for menu planning. With healthy foods in mind, make a list of what you plan to eat for the week. It would be a good idea to cook food in batches and freeze them in serving size containers. You can easily reheat one in the microwave to bring to work the next day. Leaving home without any food makes you vulnerable to burger joints and sugar laden snacks from the vending machine.

  2. Take some prepackaged food with you. Throwing in some carrots, almonds, or pieces of cut up apples can go a long way. Having healthy food when hunger pangs set in can save you from resorting to high calorie foods whenever healthy choices are not available. Doing this is not only beneficial to your health; it is friendly to your budget as well.

  3. Stock up on your supplies. Be sure that you have everything you need for the meals you planned. Likewise buy ample supply of healthy snacks such as nuts, soup packages, and low fat crackers enough to last you for a week or more. Have some of these snacks handy in your office drawer so every time you need something to eat, you don’t have to look elsewhere.

  4. If fast food is inevitable, order smartly. Have the healthiest choices in the menu, such as side salads, fruit cups, and parfait. Always pick grilled chicken sandwiches over the burgers, and have the willpower to skip the mayonnaise and chips.

  5. Maintain self discipline. Have a strong determination to keep on with the healthier lifestyle you have chosen. When you undergo a strong craving for fast food, think about its consequences to your body. However, during those rare times when you slip-up and allow yourself some chips, don’t feel discouraged and go back to that destructive diet once again. Instead, make amends and make the next meal extra healthy. Always make sure that you compensate a fast food meal by strictly consuming only low calorie food for the rest of the day.

Exercise Is Also for Busy People

You are envying the toned body of a passerby and making a mental note in bold letters to hit the gym after work, when suddenly your phone buzzes.

Of course, your boss has heard your thoughts and wants you to be in that dinner meeting tonight! Before retrieving that mental memo you have just made and grudgingly hitting delete, you may want to consider a few exercise tips that can fit into your busy schedule.

Commit Yourself to a Healthier You

Good health is not something you can easily get back once you have lost it. Maintain it by choosing a healthier lifestyle, which also means committing yourself to daily physical activity. Make that important decision now and go for it.

Set Realistic Goals and Stick to Them

Start with short-term goals and slowly work your way through long-term ones. Doing a few minutes of daily exercise is a good way to begin, and then you can work on obtaining your ideal weight or lowering your blood pressure and cholesterol levels.

Have a Plan

Making exercise a part of your daily life can be easier achieved if you have a clear action plan. Assess your current lifestyle and regular schedule. You will always find opportunities to insert some physical activity into your busy calendar if you will just pay attention to it.

Sneak In Mini-workout in Your Workplace

If your job requires long working hours in the office, you don’t have to kiss that exercise regimen goodbye. You would be amazed at how much exercise you can actually do while at work. You can always choose the staircase over the lift, and whenever possible, make it a habit to deliver documents and messages in person. It would also make a lot of difference to set an hourly alarm to remind you to move around: you can just simply stand up, get yourself a glass of water, or bend over to pick up something.

Have you also considered keeping an extra rubber shoes in the office and walking around your building during your lunch break? Now, that is an awesome idea. There are actually a lot more ways to incorporate some physical activity in the work place, there is even something as wonderful as a desktop yoga. If you haven’t heard of it, Google!

Make Exercise a Part of Your Daily Routine

There are several things that you don’t skip doing no matter how busy your day gets, such as taking a shower of brushing your teeth. Why not make an abbreviated exercise one of these? Create several sets of 10-minute exercise routines that you can alternately do at least twice a day, perhaps before taking a shower.

Engage in a Sport or Activity You Love

Exercise is easier done and can actually be something you wouldn’t want to miss if you’re having fun. You can enroll in a badminton clinic, dancing, or anything that you enjoy doing. If you can recruit a friend, so much the better!

Anti-Aging Diet

Anti-Aging Diet

You look into the mirror and notice that fine lines have slyly emerged around your eyes. You could swear they were not there the last time you checked! Yes, aging can come to us furtively and then progress at a terrifying rate. It is natural for most of us to be quite intimidated with the process.

The advent of state of the art cosmetic surgery procedures and the way media has publicized their amazing results have stimulated the people’s desire to delay the aging process for as long as possible. News and photos of famous celebrities approaching the golden age but are still looking as if they are 2 decades younger add up to the pressure of staying young.

Perhaps, the best approach towards aging is not aiming to stay young eternally, but to grow old beautifully. For those who are not comfortable of going under the knife, you can adopt natural ways to postpone the onset of aging. Your diet is a good place to start. The choices you make in what you consume play a very vital role.

Scientific studies show that a diet rich in antioxidants and are anti-inflammatory can reverse the changes brought about by the aging process. Incorporating these foods into your daily menu can enhance your health and retard aging.

  • Fruits and vegetables are abundantly rich in antioxidants. Enjoy at least 5 servings a day of varied colorful produce to enjoy the maximum health benefits.

  • Fish is a rich source of omega-3. It is a potent anti-inflammatory food that provides you with a various health benefits, and is best when eaten twice weekly.

  • Whole grains contain phytonutrients equal to any vegetable of fruit. Phytonutrients are compounds found in plants that can protect human beings from diseases. These wholesome grains also provide you with soluble fiber which helps to lower your blood cholesterol. Make an effort to consume at least 3 servings daily.

  • Nuts help maintain your skin’s structure and maintain its resilience. The healthy fats in nuts promote the elastin and collagen in the skin. However, nuts have high calorie content so consume it in small portions.

  • Legumes are jam-packed with the same nutrients that fruits and vegetables offer, and they have very few calories. Adding them to your diet 3 to 4 times a week would be very beneficial.

  • Yogurt contains all the goodness you can get from dairy products. An added bonus is that it has probiotics. These are live microorganisms that inhibit the growth of harmful bacteria and boost the immune system. Make yogurt one of your 3 servings of dairy per day.

  • Water is necessary to keep the skin, muscles, and all organs in the body hydrated. Therefore, drink at least 3 to 4 glasses of pure water along with the other liquids and watery foods in your diet.

In addition to the list above, you may also include 10 “super-foods” that are anti-inflammatory: sprouts, acai fruit, green foods, allium vegetables, buckwheat, hot peppers, yogurt and kefir, nuts and seeds, beans and lentils, and barley.