Category Archives for Health & Wellness

5 Natural Remedies for PMS Relief and PMS Anxiety

 

Learning how to manage PMS (Premenstrual Syndrome) Emotions is not something many women want to ever have to address in their lifetime.  It is, however, an issue that should not be ignored.  During my teen years, I would hear other girls complaining about their PMS symptoms. 

It sounded more like they complained about their experience month after month, so I started attributing all women’s similar complaints to some form of PMS anger.  PMS is one of the most common forms of hormonal imbalance for women of childbearing age, resulting in both psychological and physical period symptoms.


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The average woman experiences 450 periods in her lifetime.  That’s triple the number of our ancestors, and they lived much shorter lives and were most of the time pregnant and nursing more than today. 

Since more than 75 percent of women today deal with PMS symptoms during menstruation, it’s clear that a lot of women are experiencing the uncomfortable side effects of this natural biological process.  In fact, 30 to 40 percent of women reporting PMS symptoms say PMS impairs their daily activities, leaving many of them looking for natural remedies for PMS and cramps.

PMS symptoms may start a week or two before your period and may be mild to severe.  If you have dysmenorrhea then you experience painful menstruation, typically involving abdominal cramps (one of the most unpleasant period symptoms).

Hormone balance is the primary factor that will determine the PMS symptoms that someone experiences.

Some Causes of PMS Symptoms

  • Hormonal changes and imbalances
  • Chemical changes in the brain
  • Poor diet
  • Low vitamin and mineral levels
  • Stress
  • Emotional problems
  • Depression or anxiety
  • Thyroid problems
  • Environmental toxins
  • Consuming alcohol and caffeine, which may alter mood and energy level
  • Eating too many salty foods, which can cause fluid retention and bloat
  • Obesity
  • Lack of exercise

Every woman faces PMS in her life. During the early days of the menstrual cycle, and especially just before 2-3 days of her menses, she faces mood swings, becomes irritated at times and feel anxious too. Due to all such symptoms, her daily lifestyle becomes disruptive.

Women, you can manage your PMS symptoms without sacrificing your routine. But How?

Some Causes of PMS Anxiety

Studies have shown that before a woman’s period, a stress hormone known as cortisol tends to increase. In many ways, anxiety is a form of long-term stress, and stress is known to make anxiety symptoms worse.  So, before your period, when cortisol levels shoot up, anxiety symptoms would be expected to shoot up with them.

It’s likely that women suffering from this type of PMS anxiety have lower levels of anxiety throughout the month that are simply exacerbated by cortisol, rather than PMS causing anxiety itself.

Similarly, any chronic stress is believed to make PMS symptoms worse. Since anxiety and stress sensations are a part of PMS symptoms if you’re suffering from severe stress before your PMS symptoms occur, that stress will increase your PMS symptoms, which in turn will increase your stress symptoms and so on.

Hormones play a direct role in the way your body produces and responds to the neurotransmitters that control stress and anxiety, so it’s likely that when these hormones have lost their balance, anxiety, and stress are the result.

Ways to Manage PMS Anxiety 

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1. Exercise

Exercise is a crucial part of healthy living and an important part of dealing with anxiety caused by PMS. Several studies have linked aerobic workouts with controlling anxiety symptoms.

It can reduce the stress level of your life so eventually reduces the PMS symptoms.  Make sure you exercise daily at least for 30 minutes; this way you will not only get rid of emotional and physical PMS symptoms but you will stay fit too.   

Choose any workout routine that can move you and is fun.  If not proper exercise, go for a 20-minute walk.  One activity involves simply letting out all your emotions on paper, since bottling them up can be harmful to your ability to fight anxiety.

2. Herbal Remedies

Herbal remedies can take time in showing the results but then the results will be everlasting. Some are:

3. Dietary Changes 

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It’s important to eat foods that will help you with the PMS symptoms if you want to get alleviate the discomfort.   Dietary changes include adding Calcium, Vitamin E, Magnesium and Tryptophan into your diet, and possibly abstaining from caffeine.

Heavy salt intake can cause more bloating, caffeine can excite your anxiety or irritability, alcohol may increase your depression symptoms, and excess of sugar can upset your blood sugar and temper.

Increase the intake of fruits and green vegetables one week prior to your periods. Moreover, it is not just about what to eat; what matters is what to eat and how to eat. Eat at regular intervals of time to avoid increasing blood sugar level!

Women who experience PMS symptoms typically are not getting enough calcium, B vitamins (especially B6),  vitamins K,  and vitamin E, among other nutrients from their diets.  For instance, magnesium deficiency also plays a role. 

When you don’t consume an ample daily supply of these essential nutrients, your body demands urgent attention by intensifying your PMS symptoms.  We must not overlook our vitamin D intake, which most Americans are deficient in. 

I first learned about the effectiveness of vitamin D for PMS from Dr. Mercola and immediately started making it a part of my diet;  Not only for myself,  but for my family too!  The more you are informed, the more you can make effective changes to your health.

Here are the best foods to consume to obtain vital nutrients and decrease PMS symptoms:

Plant Foods

Studies have shown that women with plant-based diets high in vegetables, fruits, nuts, seeds, and herbs have fewer symptoms of PMS.  These foods include avocados, green leafy vegetables, which possess a diuretic effect and are also a great source of calcium and magnesium, as well as vitamin Kwhich helps get rid of period cramps.

Eating a half or full avocado daily can naturally balance hormones because of its nutritional profile is rich in healthy fat, fiber, magnesium, potassium and vitamin B6. An avocado sliced up in a salad full of dark, leafy greens plus feta cheese is the ultimate PMS food combo because it provides a potent dose of PMS symptom-fighting nutrients in one healthy meal.

Calcium-Rich Foods

So far, calcium is among the most science-backed nutrients when it comes to effective dietary treatments for PMS.   Some good choices include raw milk, cooked kale, broccoli, sardines, and yogurt. The benefits of consuming kefir can also help reduce menstrual cramps and related symptoms.

High-Fiber Foods

PMS can cause GI problems, which is why we should get at least 30 grams of fiber daily. Fiber also helps to maintain proper hormone balance by binding to estrogen and carrying it out of the body. When you’re looking at the best PMS foods, eating foods rich in fiber should be considered.

Flaxseed products can help promote healthy estrogen metabolism, which is a key component of managing PMS symptoms.  Along with that is Wheat Germ, which is rich in E and B vitamins.  Other vitamin E-rich foods include almonds, sunflower seeds, and spinach.

Wild-Caught Fish

We eat Salmon at least twice a week.  So I can truly vouch for this suggestion because Salmon has many health benefits.  Once I learned that the Omega-3 rich foods helped with PMS symptoms, I was on it!

Plus my kids love Salmon, so I quickly taught them how to cook it without my assistance.  (Kudos there)!  Foods high in omega-3 Fats like wild-caught salmon, sardines, and anchovies help reduce pain and inflammation that make PMS symptoms worse.

4. Essential Oils- The Best Essential Oils for PMS

%Health and Wellness Tips%Terry Talks

In my experience, I’ve found the best essential oils that really gave me relief in my lower back and my abdomen.   I simply mixed these oils with my favorite carrier oil-Almond Oil and massaged the mix over my aching lower back and abdomen and found relief this way.  It actually helped!

These oils have some amazing medicinal properties in them.  They’re a staple in my home.  Whenever my kids get sick, the first thing they say to me is, “Mom, I need an essential oil for this or that.”  It makes me happy that they know the value of the oils and their benefits.

One essential oil is Clary Sage e.o.  it naturally balances hormones, which can help reduce symptoms.  I like to mix Chamomile, lavender, and Cypress essential oils with a carrier oil (like almond oil) and then rub on the lower abdomen. 

 Cypress e.o. improves circulation and can help you get rid of cramps.  I also like to apply a warm compress to my abdomen for 2 to 5 minutes.  To reduce tension, stress, and cramping, you can mix ylang-ylang e.o.  along with lavender e.o. in a carrier oil like almond oil and apply to the back of the neck and lower abdomen.

5.Plan Ahead

I learned that if you prepare for your period every month, you can avoid suffering from any undue pains before they conquer your body and turn you into the beast no one wants to see in you.

I prepare ahead by taking Evening Primrose Oil 7 days before my period is expected to start.  This method gets the herbs circulating in my body and really helps me to avoid the irritating emotional roller coaster mood-changing effects.  It really works! 

I learned this technique from a gynecologist when I was suffering from PMS pains consistently one year.  That year was so irritating to me that I decided to go talk with my OBGYN to discuss what I could do to stop the madness.  It was driving me insane.

Not having anything on-hand to remedy your pain can make it difficult for you to get through this change every month.  Don’t dread this time of the month, instead, check your stock and make sure you have what you need to bring you comfort. 

I like to take inventory of my supplies after my period ends each month.  This way, I’m not scrambling to find something when the discomfort appears unexpectedly.   You always want to be prepared to apply these remedies.  

I don’t know if this is what everyone else does, but if you haven’t tried this technique, give it a try and see how effective it can be for you.  Follow-through is crucial though, so if you want the pain relief, stay committed to these remedies and each month, you will notice your PMS symptoms lessen.

Chart Your Symptoms

At last, I would highly recommend charting your symptoms.  Although PMS is actual, you should first chart your symptoms to be sure that you are actually experiencing PMS and not another situation like depression. 

Charting my symptoms has worked because, in my experience, I have compared one month to another to see what remedy was most effective and which one gave me no results.  Then I made adjustments along the way. 

As with all things, don’t try any new supplements or diet programs before speaking with your doctor first.

What natural remedies do you use to get through PMS symptoms?  Are they effective?

https://www.womenshealth.gov/menstrual-cycle/premenstrual-syndrome#b

https://www.womenshealthnetwork.com/pms-and-menstruation/pms-symptoms.aspx

https://articles.mercola.com/sites/articles/archive/2012/03/14/can-vitamin-d3-ease-menstrual-cramps.aspx

https://www.womenshealthnetwork.com/pms-and-menstruation/pms-symptoms.aspx

https://nutritionfacts.org/2014/04/17/treating-menstrual-pain-with-diet/

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7 Benefits of Drinking Water You Must Know!

 

By Theresa Harding            Updated October 12, 2018.                

When I began my research on the benefits of drinking water and how drinking enough water can influence our health, it amazed me to learn the many ways in which water and the human body work together to solve many of our health challenges.

In fact, when I increased my water consumption, the dehydration symptoms I experienced disappeared almost instantly!  I had lower back pains without ever injuring my back, so I couldn’t understand where the pain came from!

I learned later that the back pain was one of the dehydration symptoms.  Then I continued my research because I love to research many topics when I need answers.

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This post contains conains affiliate links, which means I may receive a commission, at no cost to you, if you make a purchase through a link.

My Learning Experience About Drinking Water

In my search to find answers, I read the book “You’re Not Sick, You’re Thirsty“, by Dr. F. Batmanghelidj I couldn’t believe what I was reading from this doctor!

I thought that any health problems we experience only comes from heredity or just by chance.  Little did I know that long-term dehydration is one of the main reasons for some of our common diseases.

If you want to learn what those 7 Top Reasons are, then keep reading.

Did you know that the effects of chronic dehydration can wreak havoc on your health?  Water and dehydration are two topics that are often ignored when it comes to our health. 

It is important to understand the effects of water and the human body and how your health could be majorly influenced when your body suffers from dehydration continually over time.

I learned more than I expected about the importance of water and the human body and not ignoring my body’s cries for water.  My experience with the unnecessary ailments in my body was due to my consistent lack of drinking water.

Keep reading below, because you too will be amazed at the benefits you’re missing if your body is experiencing the effects of chronic dehydration.

I do hope that after reading this article on water and dehydration, you will change the way you look at the most needed substance available to us on this earth today. Water!  We need to understand and embrace the benefits of water.

How Your Body Uses Water

The human body can survive for five weeks without food, but only five days without water! This elixir of life is involved in every aspect of body function, from digestion to excretion.

Water also helps maintain normal body temperature and aid in the absorption of vital nutrients.

Without water, we experience chronic mild to moderate dehydration. Dehydration is the root cause of several health conditions, including faulty digestion, fatigue, and inability to lose weight, achy joints, and dry skin.

In his book, “You’re Not Sick, You’re Thirsty, Dr. F. Batmanghelidj explains more in-depth the list of diseases that can stem from the continued dehydration.  He says “It’s no miracle, just common sense backed by my years of research and investigation on why water works the way that it does to keep us healthy and pain-free”.

If you want to learn more before reading his book, visit his website

 

Some Dehydration Symptoms

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Here is a list of dehydration symptoms that will help you in recognizing the symptoms you might be misdiagnosing for something more serious you’re your health.  Aside from the common symptoms like intense thirst or sweating too much, here are some of the mild and severe dehydration symptoms:

Dry, sticky mouth

Extreme thirst

Sleepiness or tiredness

Irritability and confusion

Dry skin

Sunken eyes

A headache

Dry skin that doesn’t bounce back when you pinch it

Constipation

Low blood pressure

Dizziness or light-headedness

Rapid heartbeat

Few or no tears when crying

Rapid breathing

Minimal urine

No tears when crying

Sunken soft spot (fontanel) on their head

Few or no tears when they cry

Dry mouth

Few wet diapers

Drowsiness

Fast breathing

The Effects of Dehydration

The effects of chronic dehydration may affect your organs and lead to kidney stones, cholesterol problems, constipation, and liver, joint, and muscle damage.  One way to tell if you are in need of more water in your body is to look at the color of your urine. 

If it’s a dark yellow to almost orange in color, (and you’re not taking any medications or vitamin supplements that would make it this color), then you might need to increase your water intake.  Your urine should be a pale yellow or lighter in color if your water intake is adequate.

Another way to check for dehydration is to pinch the back of your hand.  If your skin bounces back you may be well dehydrated.  If your skin slowly returns in place, you may be dehydrated.

Whether it is mild, moderate, or severe dehydration, the lost liquids in your body must be immediately replaced. If you start to develop severe diarrhea with or without vomiting, fever, moderate diarrhea for 24 hours, bloody stool, or you can’t drink any liquids, you must get professional treatment as soon as possible.

Water plays a good role in getting rid of your ailment.   The major roles water plays in your health are listed below.

 

How Drinking Water Aids in Weight Loss

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There are many benefits of water including drinking water before meals which may reduce your appetite by decreasing calorie intake which leads to weight loss.  Several other studies have monitored overweight people who drank 1-1.5 liters (34–50 oz) of water daily for a few weeks.

They found a significant reduction in weight, body mass index (BMI), waist circumference and body fat.

This is because water can increase satiety and boost your metabolic rate. In two studies, drinking half a liter of water was proven to increase metabolism by 24-30% for up to 1.5 hours.

The timing is also important.  It was found that drinking water half an hour before meal times was the most effective. It could make you feel full so that you, in turn, consume fewer calories.

In one study, it was found that dieters who drank half a liter of water before meals lost as much as 44% more weight, over a period of 12 weeks.  Now that’s progress at its best!

Cutting out sugary drinks and juice eliminates about 400 calories a day from the average American diet. That allows you to either eat more healthy food or eliminates a lot of calories if you are trying to shed pounds.

 

 How Drinking Water Aids in Fatigue

Water is the primary source of energy in the body and it generates electrical and magnetic energy in every cell of the body. We can think of our cells as little hydro-electric plants, which will not produce adequate energy without water. 

Fatigue is one of the first signs of dehydration. Research has shown that you could actually experience mild dehydration by losing just 1-2 percent of your body weight as water.  That is enough to impair your thinking!

I can say for sure that this was my experience in the past.  My work would get me so engaged that when I finished my glass of water and needed more, I would ignore my thirst just to keep working.  Dehydration was causing me to lose concentration and become fatigued.

Since I was thirsty, I also experienced irritation, but didn’t want to stop working.  Don’t do this to yourself!  It’s not a healthy practice.  Plus, the water would give me a boost in energy so it helped to make me more productive in my workflow.

The more dehydrated your body becomes, it redirects blood to the working muscles and away from the skin, impairing your body’s ability to diffuse heat. The increase in internal heat can then result in muscle cramps, light-headedness, and fatigue.   

This is exactly what I experienced too.  If you lose as little as 3 percent or more of your body weight from dehydration, you could actually experience a 10 percent drop in your performance level.

 

How Drinking Water Helps Fight Infection

Water improves the efficiency of the immune system and helps to combat infections and mutant cells (such as cancer cells). When the body is dehydrated, the body becomes much more acidic, an environment that is conducive to all types of infections.  Adding water to the mix can dilute the effects of the acidity.

According to Dr. F. Batmanghelidj, drinking water may also help prevent heart disease and stroke.  On average, our blood is over 80 percent water.  Daily water intake is essential for circulation and helps prevent clogging of arteries in the heart and brain.

 

How Drinking Water Helps Prevent Depression

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Water naturally helps the body replenish its supply of the neurotransmitter serotonin. Dehydration can also decrease the level of energy generation in the brain.

When we experience dehydration can start to feel lethargic, grumpy, and get headaches.

Researchers now believe that even mild dehydration can have an effect on your mood. Two studies from the Human Performance Laboratory at the University of Connecticut proved that if you become dehydrated in as little as only 1.5 percent loss if normal water volume in your body, this can alter your energy level, mood, and your ability to think clearly, as mentioned above.

Did you know that when your body is deprived of water or dehydrated, it immediately reacts by taking water from essential organs and other parts of the body such as the brain, bones, and muscles?  True, but quite genius for your body!  It’s always in survival mode, trying to find ways to sustain itself.

It’s how God designed us, as survivors.  Your brain will begin to slow down on creating and dispensing energy, your mood, anxiety or depression are a result of this process.  

Alcohol, of course, can cause depression in many people, and once again this is closely linked to dehydration. For those who drink alcohol, consider increasing your water consumption. 

You need more water to flush out alcohol from your body.   If you drink on a regular basis without allowing their bodies to flush out toxins, you may experience moodiness and anxiety.  This then leads to depression over a period of time.

 

How Drinking Water Helps Regulate Sleep 

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Water is needed for the production of all hormones made by the brain, including melatonin, a critical factor in sleep regulation. Water also helps to restore normal sleep rhythms.

Many are aware of the effect dehydration may have while awake.  Did you know it can also pose a negative effect on your sleeping hours too?  To explain, chronic dehydration reduces the number of essential amino acids needed by your body to produce a natural chemical called melatonin.

Melatonin is created in the pineal glands and its creation is linked to a natural circadian rhythm which is a normal sleeping and waking schedule. Dehydration can block your body’s production of melatonin in a powerful way.

This process can make it challenging to both drifting off to sleep and sleeping deeply.  In summary, drinking an adequate amount of water literally affects the quality of every hour of your day.  Unbelievable!

 

How Drinking Water Helps Eliminate Addictions

Water can help to help restore balance in the body, provide better nutrient utilization and help to eliminate addictions to alcohol, caffeine, and some drugs.  Unfortunately, the drinks that contain caffeine like, soda pop, for example, are loaded with artificial sweeteners like Aspartame, High Fructose Corn Syrup, and Sucralose.  These drinks can cause you to feel constantly thirsty. 

When I used to drink soda pop regularly, I remember always feeling thirsty and I would keep drinking more pop, thinking that I was quenching my thirst.  I wasn’t turning to the water which was what my body was asking for.

 I thought I needed more of the sweet drink and that’s what I was drinking.  So I know first-hand that those artificial drinks can cause addictions to sugar and even food!  

 

Drinking Water May Aid In Preventing Attention Deficit Disorder

As noted by additude.com “Your brain is 80 percent water. Anything that dehydrates it, such as too much caffeine or alcohol, impairs your cognition and judgment. Drink plenty of water every day.”

Water provides more energy to the brain to help provide greater focus, attention, and memory needed for the learning process. A well-hydrated body is more likely going to provide the brain with the ability to stay engaged on a single topic.

The Infographic below shows you 9 benefits you experience from water consumption. 

%Health and Wellness Tips%Terry Talks

Recommendations for Drinking Water

Finally, the importance of water in the human body should be a major priority in your life.  If you are under commitment to a healthy lifestyle, make drinking enough natural water a habit in your life.

Drinking water and dehydration should not be ignored.  It won’t take long for you to feel the benefits.

If you want to increase your water intake and reap the benefits of better health, I have a “Water Drinking Challenge” to help you get started, so you can learn fun, effortless ways to increase your water intake!  Click Here if you’re ready to experience better health and hydration.

Sources and References

www.watercure.com

https://www.healthline.com/nutrition/7-health-benefits-of-water#section7

https://www.ncbi.nlm.nih.gov/pubmed/18787524

https://psychcentral.com/lib/top-10-daily-habits-to-keep-depression-away/

https://www.hopetocope.com/the-link-between-dehydration-and-depression/

htts://www.hydratem8.co.uk/

https://www.mountainvalleyspring.com/ how-hydration-can-effect-your-sleep

https://www.emedicinehealth.com/dehydration_in_adults/article_em.htm#dehydration_pictures

https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086

 

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Become the Healthy Male You Were Designed to Be

By Theresa Harding          

Being in the position as the male Role Model in the family is a tough position for men these days.  To take it one step further, if you are a healthy male and the Head of the family, you are esteemed even more!

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This post contains affiliate links which means I will receive a small commission at no charge to you, when you click them to purchase.

 

Here is what abcnews.go.com learned when they asked physicians the definition of “health”: “We asked a dozen physicians to define exactly what it means to be in “excellent health,” and they gave us the checklist that you need to complete before boasting about your super fitness.

If you can check off at least eight of these 12 qualities, then you’re more than a good guy — you’re a physical specimen possessing rare genetic gifts. We may have you stuffed for posterity.”

 

According to studies, the average life expectancy for women in the US is 80.1, while for the American men this number is 73.4. Globally speaking, the numbers are also surprisingly lower when it comes to men. With some health-awareness and a decent lifestyle, you can surely beat the numbers.

 

Becoming more informed about your health and learning the simple, but effective ways to live a healthy lifestyle can be a game-changer for you and help you maintain your health.

 

Alcohol Consumption and Men’s Sexual Health

Research shows that men have a greater tendency toward binge drinking than women do and, as a result, a much greater risk of drinking-related problems.

 

According to the U.S. Centers for Disease Control and Prevention (CDC), binge drinking typically means having four to five drinks in a two-hour span, a practice that is almost certain to bring your blood alcohol level to the legal limit of .08.  It is noted that men have a habit of doing this much more frequently than women.

 Drinking too much alcohol can seriously affect your health over the years.  Besides increasing the risk of diabetes and heart disease, it can be dangerous for fertility. So now we get into men’s sexual health when it comes to learning the ways alcohol consumption can affect the body. 

It can reduce testosterone levels, influence sperm mobility and, eventually, cause impotence. And you don’t want to disappoint your lady, right men? Among other notable problems alcohol can cause cirrhosis, several types of cancer and mental issues, it’s important to drink Responsibly!

 

How Can Men Improve Their Health?

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According to everydayhealth.com, Prostate cancer is the number 1 cancer risk for men.    About 160 of every 100,000 men were diagnosed with prostate cancer in 2007 (the most recent year for which statistics are available), and just over 29,000 men died from it, according to the CDC.

It is important for you to have regular checkups with your doctor and have your prostate checked if you’re over 40.  It is the leading type of cancer among the US men, with more than 160,000 new diagnoses yearly. The key to beating cancer is an early diagnosis, while it still hasn’t started progressing in further stages. 

Having trouble with urination, be it blood in urine or simply painful urination is a red alert for scheduling an appointment with your urologist.  These two conditions are among the leading causes of death both in men and women. Both are preventable through a balanced diet and exercise, and a healthy lifestyle.

 

Make sure to be physically active at least three times a week.  Reduce your sugar intake to 30 grams a day.  This is particularly important if you are older than 55.  You’ve got to have a big heart but let’s make it healthy as well if you want to be a healthy male in the family!

 

Depression In Men

According to the World Health Organization (WHO),  more than 300 million people suffer from depression, a number that has risen by 18 percent from 2005 to 2015.  In addition, nearly half of these people don’t get treatment.  This is largely due to the stigma surrounding mental illnesses, as noted in Men’s Health magazine.  

 

More than 5 million men in the U.S. experience depression each year.  According to Josh Klapow, Ph.D., a clinical psychologist with the University of Alabama at Birmingham’s School of Public Health, men are more likely than women to report fatigue and other physical symptoms of depression as their chief complaints.

 

Contrary to the popular misconception, depression is not a female problem only, but not many men will ask for help. That can lead to profound consequences for your mental and physical health, as depression can trigger a number of other conditions.

 

If you are fatigued for no apparent reason, if you have troubles sleeping, if your weight oscillates heavily, if you experience headaches, irritability or inexplicable anger, don’t be ashamed to see a therapist. It’s for your own good and getting back your fun personality full of energy!

How Can Men Stay Healthy?

Prevention is the key to solving numerous health problems before they get too serious. Be sure to schedule annual appointments with your doctor and do a complete physical exam.  I’m the scheduler for all doctor appointments in my family, so I make sure to schedule my husband’s doctor appointment too.

 

Meanwhile, don’t hesitate to see your doctor more often if you feel any unusual symptoms or notice some changes in your health. A rash or any skin change, changes in your stress levels, insomnia, changes in urination or stool as well as any other symptom is equally worthy of your attention.

 

Listen to your body and read the signals it sends you.  Yeah, sometimes they are confusing, but our bodies are trying the best they can. How about helping them?

Stick to a healthy sleeping schedule, balanced diet, and a high-quality exercise routine, and don’t forget to wave at your doctor occasionally.  Being in charge of your health primarily means being responsible.

 

Here is a good read by David D. Burns, MDfor someone suffering from symptoms of depression.  If you know someone who needs further help with depression, refer them to this self-help book.  I’ve found self-help books to be very effective in my own life experiences.  Hopefully, this book can help someone.

 

What Steps Do You Take to Live a Healthy Lifestyle?

Sources & References

https://www.scientificamerican.com/article/why-is-life-expectancy-lo/https://www.medicalnewstoday.com/articles/150086.php

https://www.google.rs/search?q=preventing+heart+disease+and+diabetes&oq=preventing+heart+disease+and+dia&aqs=chrome.0.0j69i57j0l4.9859j0j7&sourceid=chrome&ie=UTF-8

https://www.drinkaware.co.uk/alcohol-facts/health-effects-of-alcohol/alcohol-and-gender/alcohol-and-men/

http://www.health.com/health/gallery/0,,20521449,00.html

https://www.everydayhealth.com/mens-health/most-common-cancers-in-men.aspx

 

 

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  • You’ll get healthy living education delivered right to your inbox

 

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5 Natural Ways to Manage Your Mental Health

By Theresa Harding          This post contains affiliate links.

Mental health awareness is an important topic to be discussed this month.  According to an article in “The State of Mental Health in America”, 1 in 5 Americans suffer from a mental health condition.  That’s over 40 million Americans; more than the populations of New York and Florida combined! 

Also, 56% of American adults with a mental illness do not receive treatment.   Rates of youth with severe depression increased from 5.9% in 2012 to 8.2% in 2015.  Even with severe depression, 76% of youth are left with no or insufficient treatment.  But depression and anxiety are more closely related than you’d suspect, and many people live with both conditions.

Being mentally healthy means that one is psychological, socially and emotionally stable. The following are natural ways through which one can manage mental health in order to experience positive mental health:

Essential Oils

A borderline personality disorder is an illness which is associated with mood swings, change in behavior and how one perceives themselves. It is a serious condition which has on many occasions been connected to suicides and depression. Appropriate ways to manage this condition is through the management of factors like anxiety, which is a major symptom.

Essential oils, in particular, chamomile and lavender have been found to ease anxiety and depression in an individual. To experience positive mental health, these are administered through an application on the skin, around the chest area or palms.

Sunlight

Depression is a mental condition which affects an individual’s feelings, how they conduct themselves and how they think. It affects the mind of the ailing individual in that one can get suicidal or feel worthless. Depression can be long-term or short-term depending on the cause or stage of the condition. 

Sunlight has been found to be a natural way of managing depression. This is because the darkness has been linked to depression in that lack of light to has resulted in the death of brain cells. These cells are located in the regions which are responsible for triggering emotions like happiness.  When your skin is exposed to the sun, your body can then produce vitamin D, also known as the sunshine vitamin. 

Studies have shown there is a link between vitamin D deficiency and depression.  Researchers behind a 2013 meta-analysis noticed those study participants with depression also had low vitamin D levels. They also found that, statistically, people with low vitamin D were at a much greater risk of depression.   

You can have your levels tested to see if you’re deficient.  If you find that you are deficient, you can supplement to bring up your levels.   It is therefore important to stay under sunlight to improve mental health.

Engage in Meditation to Reset Your Mind

Psychological trauma is associated with extreme stress from a certain event leading to an individual being unable to put up with previous memories of the occurrence. Experiences related to war, accidents or even torture are most likely to contribute to Trauma.  Natural means to manage this condition include engaging in meditation and yoga.

These practices have been found to have a positive impact in controlling trauma.  In addition, individuals undergoing trauma due to certain experiences have been exposed to the same events, to help them counter that fear and it has been found to be effective.

Supplements to combat deficiencies

Akathisia is an illness which involves an individual being restless and unable to sit still. It can come up as a result of side effects of certain drugs. Its major symptoms include depression, nausea, nervousness among others. To manage this condition, one has to address those symptoms. 

Nausea can be managed naturally by the use of vitamin B6 supplements which have impacted on neurotransmission.  Also, increase intake of foods rich in magnesium, iron and vitamin D to manage depression and anxiety, and engage in stress management activities, like exercises.  Following these tips above can assist you in advancing towards a road to positive mental health.

How do you manage your mental health?

 References

Costa, J., Marôco, J., Pinto‐Gouveia, J., Ferreira, C., & Castilho, P. (2016). Validation of the psychometric properties of the Self‐Compassion Scale. Testing the factorial validity and factorial invariance of the measure among borderline personality disorder, anxiety disorder, eating disorder and general populations. Clinical psychology & psychotherapy, 23(5), 460-468.

 Hoenders, H. R., Bartels-Velthuis, A. A., Vollbehr, N. K., Bruggeman, R., Knegtering, H., & de Jong, J. T. (2018). Natural Medicines for Psychotic Disorders: A Systematic Review. The Journal of nervous and mental disease, 206(2), 81.

 Mischoulon, D. (2016). 10 Natural Remedies for Treatment of Depression. Depression: Treatment Strategies and Management, 6, 186.

Semiatin, J. N., Torres, S., LaMotte, A. D., Portnoy, G. A., & Murphy, C. M. (2017). Trauma exposure, PTSD symptoms, and presenting clinical problems among male perpetrators of intimate partner violence. Psychology of violence, 7(1), 91.

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5 Natural Ways to Boost Your Emotional Health

 

By Theresa Harding

So many times, we experience setbacks in our life and emotional well-being, and we feel defeated when the solution is not readily available.  We get so caught up in our emotions that we can’t use wisdom, and sometimes plain old common sense to judge what is best for us and when to seek emotional help. 

While some might think it’s best to load up on antidepressants or some other form of medication to “help us through” the challenge, others seek alternative solutions.

The emotional well-being of a person regarding thoughts or how they behave or feel contributes to the emotional health of a person. The following are the 5 natural ways to boost emotional health.

Maintaining Healthy Sex Hormones

The drive for sex can be improved through natural means.  Sex drive is the desire or urges to engage in sexual activities. There comes a time when a person does not have the desire for sex.  Exercise is a proven natural way of boosting sex drive in that it helps in the flow of blood which is important in boosting sex hormones like testosterone and endorphins.

Stress Management and Aromatherapy

Stress is a state of mind which is disturbing and might develop into depression if not properly managed. In the field of aromatherapy, essential oils have been found to be very effective in managing stress and providing emotional help. These include lavender essential oil which has been proved to improve moods as well as decreasing anxiety.

Citrus essential oils have also been found to work well on depression, as these oils help with boosting your mood.  This can give you an experience of positive mental health as you focus on the citrusy scents to help revive your mood and begin to feel better and happier.  I love these citrus essential oils when added to a diffuser

It helps to uplift my mood in the morning when I’m taking that quiet time to think about my day and just meditate.  If you’ve never used a diffuser, you’re in for a real treat!  Diffusers release the medicinal properties of essential oils to help you get great healing results from minor ailments like migraine headaches, congestion, and some aches and pains, to name a few. 

Give them a try!  Even my teens use them topically.  Just remember, all essential oils cannot be ingested.  So you have to make sure that the ones linked above are not for ingesting, but you can try others that can be ingested, like Young Living Oils.  They usually have to be purchased through a Vendor, but they are also sold on Amazon by some Vendors too.

Avoid Seasonal Disorders

Seasonal affective disorders are associated with daytime heavy sleeping, isolation, being depressed in certain seasons as well as cravings for certain foods like carbohydrates. There are natural ways to control this disorder.  For example, following the right diet by reducing your intake of carbs and instead increase your intake of foods with tryptophan. This is an amino acid which is highly available in seafood, broccoli, and poultry. Its importance is that it is changed to serotonin which is a mood booster.

Avoid the Development of Depression

Depression is a critical condition which can develop into hypertension if not managed correctly. This condition develops through stages and among the stages is mild depression. For emotional help, natural remedies like having enough sleep have helped in managing mild depression.

It is also better to focus on positive mental health as you find many positive ways to manage symptoms of depression when you feel down. Exercise is also important in that it promotes the production of certain hormones which boost mood.  I can say in my own personal experience, I remember going through a season of severely losing sleep over a work project. 

I remember feeling very sleep early in the morning after waking up from about 3 hours of sleep.  I did this for about 3 months until I dozed off while driving my kids home from school one afternoon.  Luckily I didn’t run into anything, but that moment scared me straight! 

I then realized that I needed to make more time for sleep and less time for the other things that prevented me from sleeping properly.  After making adjustments to my sleep schedule, the depressed feelings faded.  Omega 3 fatty acids are effective in helping with balancing mood health.  

Emotional Eating Habits

Emotional eating happens when one eats too much because they are undergoing chronic stress. This behavior is an unhealthy way of handling stress and managing your emotional well-being. A natural way of handling it is through guided meditation.

This is a great form of positive mental health when finding a better way to manage your mental health.  This is done by summoning all your thoughts on one thing as this is seen as an exercise to the brain and ends up relieving stress in the process.  For me, I avoid food when I feel any emotional stress. 

I once lost 5 pounds in one week from emotional stress.  As we always hear, “stress can kill you” if you don’t get it under control.  One supplement I started taking to help me manage stress was, magnesiumThis was effective in helping me relax before bed too.

How do you manage emotional stress?  Is it effective?

References and Resources

Dolgin, E. (2018). Tracking down the optimum dose of exercise. Stroke, 13, 57.

Hoeger, W. W., Hoeger, S. A., Hoeger, C. I., & Fawson, A. L. (2018). 

Lifetime of Physical Fitness and Wellness. Cengage Learning.

Pattyn, N., Van Puyvelde, M., Fernandez-Tellez, H., Roelands, B., & Mairesse, O. (2018).

From the midnight sun to the longest night: Sleep in Antarctica. Sleep medicine reviews, 37, 159-172.

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How the 5 Love Languages Can Improve Relationships

 

By Theresa Harding

In my own personal experience of marriage, I did not always approach difficult situations with understanding and love.  I was young with less understanding at times.  If I’d known about these 5 love languages from day one of our relationship, I would’ve saved us from many challenges in our marriage!   I never knew there was a better way to nurture relationships.  I first learned about the love languages some years ago from a Christian radio show I was listening to.  I was appalled to learn about the 5 Love Languages!  It’s always nice to learn new and better ways to improve relationships, which can make them healthy for life.

A lot has been said about love and how to improve a relationship.  Songs have been sung, emotional poems have been drafted.  Yet this intriguing emotion remains as complex as it gets.  When Gary Chapman wrote aboutthe 5 Love Languages”, I am not sure he comprehended the kind of help and understanding he brought into relationships. This is because misunderstanding brought about by the inability to understand your partner’s language of love can cripple a healthy relationship as soon as the “sparks” die out. So, how can you apply the love languages to improve and make your relationship solid?

Identify- Words of Affirmation

You can’t implement what you don’t know. Therefore, if you want to learn how to improve a relationship, it is paramount that you first identify your love language and then secondly identify your partner’s love language.  First on the list of love languages is “Words of affirmation”.  Affirmations, verbal compliments, and encouragement are valued by the people who embody this love language. Statements such as “I love you”, “I adore you”, “You are handsome” accompanied by body language and facial expressions that denote the same, will have them smiling ear to ear, fully reassured of your love. Assuring your partner every so often can be magical, particularly during the turbulent times of the relationship.

Quality Time

Quality time” is the other love language. Quality time involves spending one-on-one time with your partner. This time should be devoid of interruptions. Doing things together or simply engaging in deep conversation or silly jokes will have people who value quality time beaming with satisfaction.  Actions that will make a healthy relationship.

Acts of Service

The third love language is “Acts of service”. You are the type of person whose love language is acts of service if you feel a deeper kind of appreciation and connection when your partner runs errands for you or does a chore that leaves you with a lighter load of work.

Other people value touch. These people understand love in terms of “Physical touch”. Cuddling, kissing, hugging, a caring touch on the arm or shoulder and sexual intercourse touch their souls. Without these, these individuals will not feel loved adequately.

Gifts

The fifth love language is “Gifts”. A thoughtful gift will warm the hearts of those who exemplify this love language.  In addition to receiving, they also love to give gifts. The gifts can be expensive or not. What matters is the thought behind the gift. So a cute note will go a long way, and rest assured, will make a healthy relationship.

Understand

After you have identified your love language, you need to boost your understanding and love of your partner.  It can be a little bit difficult if you value physical touch, to understand why someone would need acts of service to feel loved. This calls for understanding and to appreciate that every human is different. Therefore do not be afraid to ask what your partner values.

Apply It

The next course of action is to use your partner’s love language to improve your relationship with better understanding and love.  If they value quality time, be sure to create time, go out and do fun things together. This will create a bond not easily broken, as well as create a healthy relationship.  Gift him/her often and watch him/her glow with appreciation and love.

Summary

To summarize, it is important to learn how to improve a relationship if you want lasting relationships with your friend and loved ones.  Identify your love language and that of your partner, understand his/her love language and “do” their love language then sit back and watch your relationship soar higher in understanding and love every day.

My experience in applying these 5 love languages have helped me understand my husband and improve our understanding of each other better.  This has helped us avoid complaining to each other (something we did in the past), about what we’re not getting or giving in the relationship.  I invite you to give them a try if you want to make a healthy relationship lifelong!

Have you used the 5 love languages in your relationship, and has it improved?

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