Mindful De-Cluttering: How to Reduce Stress from Mess

Ever at home, look around, and get freaked out by the mess? Cleaning is one thing, but clutter is another. Mindful de-cluttering will reduce your stress, actually bring you joy—and here’s how to do it…

Make a Date

The first thing necessary is to make time to face your belongings (some of which you forgot you even had.) You don’t need as much time as you think. Don’t put it off because you’re afraid it will take hours.

Plan to tackle one small area at a time. Put aside one hour. You can look at your calendar and make a date for your de-cluttering session. If you’re on a deadline, you’ll get more done than if you put aside an entire day. Get as much done as possible in that time span, and then make a new date for your next session.

Mindful Move-Along

In the time you set aside, try not to let anything interrupt you. Let calls go to voicemail and answer texts after your hour is up. This is one important element of mindfulness in this mission.

Mindful anything requires your complete focus. If you truly want to de-clutter (which you should to reduce your stress levels) then you have to be contemplative and truthful with yourself as you peruse your items. Which ones will stay, and which will go?

Here are a few examples of how to approach your de-cluttering project.

The Kitchen

Let’s, for example, use one of our hours on the refrigerator. Looking at the front of it—is it covered with magnets, photos, fingerprints, and school papers? Take everything off. Only put up what you absolutely want to look at everyday. Papers should go in an office space or the information placed in an app on your phone.

Check out the inside of the fridge. Are there bottles of old salad dressing that you’ll never use? Dump them. Throw out anything spoiled, expired, or that you know you’ll never use. You won’t miss it. Give good stuff to the food bank if you won’t use it.

How about that end drawer over from the silverware? That’s right, the one that’s so full it gets stuck, and you can’t open it. Rubber bands, tacks, notepaper, pens from the mechanic, and keys you have no idea to what they belong. Empty it.

Keep only what works and what you’ll absolutely need. Toss broken things you know you’ll never get around to fixing. Numbers on scraps of paper can go in your phone. This is going to be so much fun!

The Bedroom

Check out your clothes closet. Are there pants that don’t fit and never will again? How about that blouse you wouldn’t be caught dead in. Donate them. Get rid of old, smelly shoes. The really cool part of this session is that you will get to know which clothes you really love. Then, wear them. No one sees them in the closet. Enjoy the items you adore!

The Bathroom

How many lipsticks do you have that have changed color from time erosion? There’s a bottle of lotion with a squirt left that’s so old it’s hardened. Have you taken a whiff of that perfume your grandmother gave you? Would you really wear it and purposefully want to smell that way? Are there more than 10 magazines by the toilet? Keeping these things around create clutter and brain chaos whether you think so or not.

Mindful Honesty

Don’t be afraid to look at things around the house and admit you don’t want to look at them. Everything (if there’s clutter) can’t be your favorite. However, you can, over the course of time, reclaim your space. Endeavor it to be rich with things you only need or absolutely love. All of the rest can fall by the wayside and bring you the lightness you need and deserve. Happy de-cluttering!

 

Pelvic Prolapse And The Working Mother

Postpartum, the period of time, after giving birth (one year), can be tough for any mother with sleep deprivation, pain, hormonal shifts, the risk of depression, not to mention the tiny new life to care for.  What happens when a mother returns to the work place and is still suffering from issues?  A very common complaint and a potentially embarrassing health problem is pelvic prolapse. 

WHAT IS A PELVIC PROLAPSE?

The pelvic floor is something possibly not even considered, unless partaking in a Pilates class, until pregnancy, and these words float around as common as womb and vagina.  What is the pelvic floor and why is it so important?  The pelvic floor is a maze of integrated muscles, tissues, and ligaments that stretch over the pelvic muscles and support the nearby organs.

 

The supported organs are:

 

  • Vagina
  • Womb/uterus
  • Bowel
  • Bladder

 

Like a large trampoline supporting a mass on top, if there is a weakness or a tear, then any physical stress could lead to a potential health issue.

There are specific gaps in the pelvic floor for the vagina, anal passage, and urethra to pass through, and these may overly stretch whilst pregnant.  The weight of the baby puts extra pressure on these muscles, and the muscles are slackened due to hormones.  Child birth strains this area of the body, which could lead to a pelvic prolapse.  Common causes of a pelvic prolapse include:  a long labor, the use of instruments during the birth like forceps, vacuum extraction, and giving birth to large babies or multiples.  Due to many pressures on the pelvic floor, there are a number of side affects.

 

Side Affects Include:

 

  • Gas
  • Stress incontinence (leaking urine)
  • Fecal incontinence (this is not common but can happen)
  • Wrenching feeling due to the bowel, bladder, vagina and womb pushing against the wall of the vagina.
  • Back ache
  • Incomplete emptying of the bladder, leading to bladder and urinary infections.
  • Sexual intercourse issues due to penetration discomfort and decreased sensation

 

COPING WITH A PELVIC PROLAPSE IN THE WORKPLACE

Many women return to work after childbirth and need to know their health is in check and an embarrassing scenario does not catch them off guard.  Depending on how bad a pelvic prolapse is depends on the individual.  If the case is milder, a doctor may suggest certain exercises, also known as Kegels, to do throughout the day, to strengthen the pelvic floor.  These exercises involve strengthening the pelvic floor openings by lifting and squeezing them.  It is essential to get advice from a professional in order to have the correct technique with these particular exercises.  These maneuvers will help improve bladder and bowel control and decrease the prolapse symptoms.  These exercises will not work instantly and will require consistent repetition.

 

Steps to prevent an embarrassing situation may include:

 

  • Visit the bathroom every two hours
  • Wear a sanitary pad and change often
  • Underwear for pelvic prolapse
  • Limit lifting heavy weights
  • A heavy patient must lose the extra pounds
  • Limit caffeine and alcohol, which are both irritants to the bladder
  • Drink water often
  • Wear flat shoes (wearing high heels may put pressure on your core and therefore the pelvic floor, increasing the need to use the bathroom)
  • Wear dark colored pants

 

BATHROOM BREAKS

If the urinary leakage is persistent, a doctor may suggest a pessary, which is a small silicone ring, placed in the vagina in the morning and removed at night.  This ring supports the areas which are affected by the prolapse.  Working mothers may find this particularly helpful during a busy day when getting to the bathroom often is not always feasible.  The pessary is not for everyone so discussing this with a doctor is important.  It may take up to a year to recover from a milder version of a pelvic prolapse, but having a more severe case will not heal without help.

 

IS SURGERY AN OPTION?

Returning to work after child birth can be exhausting and with the added stress of a pelvic prolapse, it may leave some mothers anxious too.  There are of course all the positives of returning to work:  financial independence, socialization, and career development.   However, what happens if the pelvic prolapse is so severe, it limits activity at work?  Having a desk job with restricted movement is an easier way to control this health issue, but not all women have a desk job.  What if the job demands constant meetings, running errands, or even physical activity?  Many people consider having an operation to support and realign the pelvic organs.  The operation depends on:  which organs have been affected in the prolapse, the age of the woman, whether she wishes to have more children, and if she desires to keep her uterus.  There are numerous risks involved in these operations and research is still being carried out into limiting them.

 

The potential dangers are:

 

  • Infection in the operation site
  • Bleeding from the large blood vessels around the uterus. This may require additional surgery to control the bleeding.
  • Organs around the pelvis may be damaged such as the bladder, bowel, uterus.
  • Pain is common after the operation
  • Difficulty emptying bladder, which is usually resolved after a few weeks.

 

WHAT TO DO

It is imperative to discuss and plan the operation with a specialist.  Make sure the surgeon is not just treating the symptoms, but also the actual cause.  If requiring a sacrocolpopexy (attaching a synthetic mesh to the top of the vagina and fastening it to the sacrum, pulling the vagina into its normal position), be educated, this particular procedure has been banned in places like Scotland, due to the synthetic mesh possibly breaking away from the structure, resulting in foreign material in the body.  According to a study in the Journal of the American Medical Association, this procedure fails for every one in three women.  Before rushing into surgery, look at the options, ask questions, and be aware.  Armed with knowledge and choices, returning to work without the anxiety or embarrassing health issues may soon become a reality.

 

RESOURCES

USA Today

Escala medical device

Medical Trial

5 Surprising Natural Remedies For Anxiety You’ve Got To Try!

Daily, there are millions of people taking medication for depression, anxiety and/or practicing stress-reductions techniques. Generally, experts recommend the same handful of suggestions as natural remedies for anxiety. Those suggestions can be effective, but here are 5 more that may surprise you!

Tried and True

By and large, health practitioners similarly advocate a few main elements to de-stress. These include:

  • Getting more rest
  • Improving dietary habits
  • Exercising
  • Meditating
  • Seeking therapy or counseling

Clearly, this is sound advice. As a result, it’s been proven helpful to many. But, did you know there are at least five other natural remedies for anxiety that may help, too?

No Surprise!

The standard strategies for relieving stress are fairly well known. For example, if you cut down on sugar and caffeine, you’ll sleep better. If you exercise more fervently, your endorphin levels should increase. Therapy, along with behavior- and thinking-pattern changes, should benefit your overall wellbeing. Ultimately, practicing these techniques should make you feel better and less anxious.

Yes! Surprise Natural Remedies For Anxiety

Some folks are just not comfortable with taking medication. Additionally, medication may not be the “cure all” for others. Hence, experimenting with natural remedies is often the go-to solution.

Most noteworthy, whatever works for you (within healthy bounds) is the most awesome choice. Everyone is different and one organic stress-reliever may work for you. But not for someone else. And, vice versa. 

Let’s explore some anti-anxiety strategies that may seem revelatory…

#1 Tennis Anyone?

Table tennis, also known as ping-pong can be a definite stress reliever. This sport requires concentration, strategy, and distinct body movement. These elements force your mind to attend. You can’t possibly harp on your worries while you’re playing ping-pong!

Aside from that, you can actually get real exercise! Table tennis can increase your seratonin and dopamine levels. This action can boost your mood, better your sleep quality, and improve your attention span. How about that for an anti-anxiety activity?

Bonus: Ping-pong as exercise has a low risk of injury.

#2 Lemons Don’t Have to Be Sour

Actually, it’s LEMONGRASS that we’re addressing here. To take it a step further, it’s really lemongrass essential oil that’s the hero. It has the ability to be one of the natural remedies for anxiety. That what makes it sweet.

Lemongrass essential oil has many significant, health-enhancing properties. Many Thai and Chinese dishes use lemongrass in their recipes. The oil is extracted through steam distillation from the leaves. The oil has been known to decrease pain, but also counter feelings of depression and anxiety.

Furthermore, it has the ability to act as a sedative. It can boost spirits and help alleviate anxiety. Lemongrass essential oil can be used in a diffuser, inhaled, or applied (diluted) to the skin. One of our favorite lemongrass natural remedies for anxiety can be found here.

 

Now Foods Essential Oils, Lemongrass Oil, 1 fl oz
Now Foods Essential Oils, Lemongrass Oil, 1 fl oz

 

#3 Put On A Happy Face

Believe it or not, smiling makes you feel good, even when it’s forced. You may not feel like smiling, but research has shown that when you smile or laugh, “feel good” chemicals are generated.

The brain releases dopamine when we smile. The simple action of pulling up the corners of your mouth is one of the natural remedies for anxiety. Smiling makes us feel happy, makes others feel happy, and can help relieve stress with no cost. Smile at yourself in the mirror and feel your worries fade away.

#4 Let Them Bake Cake!

Sometimes we stress eat. Cake is yummy, but eating it won’t make you as happy as if you bake it!

Baking requires focus with all its measuring, mixing, etc. Hence, it provides a mental escape from stressful thoughts. It can also be a great form of creative expression. Decorating the finished product can also be a feel-good activity. Also noteworthy, baking a cake for someone else can make the effort more significant. Anyway you look at it, baking a cake is a positive remedy for relieving anxiety.

#5 Desktop Tidy Time

A huge source of stress can come from clutter. Oftentimes, the stacks of papers or the massive amount of files overwhelm us. Cleaning and organizing can actually have a positive therapeutic effect.

Choose one section of your desktop and commit to combing through. When we organize, cortisol levels have been shown to decrease. Furthermore, you may want to try and finish an unfinished project. Cleaning may distract you from anxiety. Yet, the results may be equally relaxing and fulfilling.

 

Different people will choose various strategies in an attempt to decrease tension. Consequently, you will pick what works best for you. Hopefully, one or more of these natural remedies for anxiety will benefit you. Here’s to happiness!

Click HERE for more articles on lowering stress and maintaining best health.

 

Sources:

https://www.organicfacts.net/health-benefits/essential-oils/health-benefits-of-lemongrass-essential-oil.html

https://medium.com/@ttdementor/how-table-tennis-can-cure-stress-burnout-767c8e932ce

https://www.laughteronlineuniversity.com/laughter-scares-depression-anxiety-boosts-moodstates/

http://www.businessinsider.com/baking-could-help-you-relieve-stress-2017-4

Why Magnesium Is Essential

A whopping 80% of Americans are believed to be magnesium deficient but what is it, and why magnesium is essential?  Calcium was considered to be the most important element in our bodies, second to air (oxygen, nitrogen and hydrogen).  Only in recent years, the medical industry is understanding how important the element magnesium is, labeled ‘macro mineral’, which the body requires in order to function to its maximum capabilities.  Magnesium helps turn the food into energy, keeping muscles, heart and nervous system all in check, while also maintaining bone strength and improving the immune system.

 

Benefits Of Magnesium

Today’s society is experiencing a decline of magnesium in the body due to present lifestyle influences like diet, environment, and certain medicines.  Many don’t recognize they are deficient blaming the symptoms on stress, fatigue or anxiety.  The assistance of magnesium in the body is essential for the following reasons:

  • Regulates insulin levels and the response of sugar in the body
  • Magnesium paired with zinc, copper and vitamin D all help strengthen bone density, assisting keeping osteoporosis at bay.
  • Helps keep the heart rhythm regular and guards the heart from muscle stress caused by sickness, constipation or indigestion.
  • Reduces lactic acid which causes pain after exercising.
  • Lowers blood pressure
  • Assists with energy

 

Are You Lacking?

There are a number of symptoms that may suggest a lack of magnesium including:

  • sleep problems
  • Migraines
  • Mood swings
  • Fatigue
  • Skin problems
  • Constipation
  • Irregular heartbeat
  • Food cravings

There are several indicators, and in these cases, visiting a doctor is advised.  They include, extreme thirst and hunger, frequent urination, dry skin, blurry vision and tingling in hands and feet as well as muscle spasms.

 

Magnesium In Food

If the symptoms are not severe, promoting magnesium naturally, by consuming certain foods, will help with the milder symptoms.

Some of these foods include:

  • Green leafy vegetables like spinach or Kale
  • Fish
  • Meat
  • Dairy foods
  • Nuts
  • Whole grain bread
  • Brown rice
  • Avocado
  • Beans
  • Dark chocolate

Taking an oral magnesium supplement may also help a magnesium deficiency, but it can have side effects on the stomach and may not be recommended for someone with a digestive issue like IBS or acid reflux.  There is an alternative that comes in a cream form (magnesium chloride cream), and this bypasses the digestive tract and enters the blood stream more directly.  In a recent study scientists have suggested that people with higher than average blood pressure may be magnesium deficient and will benefit from this cream.

 

Blood Tests

Making sure enough magnesium is present is imperative, but if any symptoms suggest a deficiency, then enhance the leafy greens and visit a doctor for further advice.  A doctor can give a blood test to see if a lack of magnesium is obvious.  It is important to remember that unless a severe deficiency exists, a serum blood test may not recognize the shortage of magnesium.  A RBC test is thought to be more precise, checking magnesium levels in your red blood cells.  The third test is an ionized test which uses a machine that isolates the magnesium ions.  This is the most accurate test, allowing doctors to get a truthful reading of magnesium levels.  The last test is a EXA test, which is basically a cheek swab using tissue gathered from the mouth.

So whether leg cramps, migraines, cravings, insomnia or heart irregularity, take magnesium seriously as there is one thing for certain, it’s a critical macro mineral we can’t live without.

 

RESOURCES

Dr. Mark Sircus.  Why 80% of us Are Deficient in Magnesium

Magnesium Deficiency in Multiple Sclerosis

Magnesium rich food

Feeling Stressed or Anxious? You’re not Alone

Do you often feel fatigued, tense, irritable, and nervous? These are all common symptoms of stress and anxiety. Although you may feel alone, the diagnosis of anxiety disorders and depression is on the rise in the United States.

Mental Health Studies

According to a 2014 study by the American Psychological Association, 35% of participants reported a chronic feeling of “nervousness and anxiety.”

By 2015, this number increased to 42%. Furthermore, “constant worrying” increased from 28% to 33%, with “feeling depressed or sad” increasing from 32% to 37%.

Additional statistics to note:

  • Compared to Baby Boomers and Gen-Xers, younger generations are reporting higher levels of stress.
  • The American Institute of Stress reported that 77% of people regularly experience physical symptoms of stress. Also, 48% feel that their stress level has increased over the past five years.
  • According to the Anxiety and Depression Association of America, 6 million people suffer from panic disorder, while 15 million suffer from social anxiety disorder.
  • The Anxiety and Depression Association of America states that anxiety disorders are the most common mental illness in the United States, affecting 40 million adults, or 18% of the population.

What Does this Data Mean?

First things first, if you’re concerned that you suffer from stress, anxiety, and/or depression, remember this: you are not alone. Also, since more attention is being drawn to mental health concerns, there is a greater probability of finding a treatment strategy that generates positive results.

While help is available, there’s another statistic that is a bit worrisome: only one-third (approximately) of people suffering from an anxiety disorder are receiving treatment. Fortunately, you don’t have to be part of this group. Instead, you can get on the right path by understanding some of the top symptoms of stress and anxiety:

  • Migraine headache
  • Squeezing pain in the stomach
  • Pain in the neck and shoulders
  • Nail-biting
  • Overeating or no appetite
  • Constant worry
  • Restless (or no) sleep
  • The feeling that you want to cry

The primary reason to treat stress is to remove it from your life once and for all. Along with this, you don’t want the problem to worsen over time. Continual stress and anxiety can develop into a disorder, thus leading to long term depression.

Some of the symptoms associated with depression include:

  • Lack of energy
  • Difficulty concentrating
  • Loss of interest in extracurricular activities
  • Persistent feeling of sadness
  • Suicidal thoughts

Stress Relievers Exist

It’s a common belief that medication is the only way to treat stress, anxiety, and depression, however, nothing could be further from the truth. The following treatment options have been proven effective for many people:

  • This doesn’t mean you have to become a marathon runner overnight. A daily walk, a bike ride, or a visit to your local gym will do wonders to relieve tension. When you exercise aerobically, your endorphins will kick in and fill you with a “feel good” hormone rush. Yoga can also be a lifesaver.
  • You don’t need to visit India to learn how to meditate. Sitting in a quiet space with your eyes closed, taking deep breaths, is often enough to transform your life. The object is to calm and quiet your mind. Meditation can also lower your blood pressure.
  • Talk about it. Contact a family member or friend to discuss your mental state. Make an appointment with a counselor or therapist. Sharing what’s on your mind can help remove some (or all) stress from your life.

Conclusion

There is more to living a healthy life than eating right and exercising. You should focus on your mental health as well.

If you need help, don’t hesitate to practice a variety of stress-relief techniques while also seeking professional assistance. Also, if you or a loved one is contemplating suicide, please call the suicide hotline at 1-800-273-8255.

 

Dr. Dave Campbell Commentary:

That may be a lot to take in. But I remind patients suffering from crippling back pain, chronic spinal disease, paralysis and other ailments seen in a spinal surgery practice, mine, that taking small steps to curb stress and anxiety is more effective, and longer lasting, that ‘swinging for the fence’. And everyone is different. The joke in clinic today was a young man, a cowboy that lives on a ranch out west of town hurt his low back roping cattle. He needed stress-relieving, muscle-strengthening core exercises. He was a classic, wearing boots, a big belt-buckle and jeans. I told him, in my most doctorly voice, “Partner, you need to start a yoga class, it has been scientifically shown to be effective for back pain”. The belly laugh he gave brought the entire clinic to a halt. Everyone started laughing with him, and at me. It was great fun. And yes, most cowboys don’t want to be told to go to a yoga class. But once he realized the male to female ratio, and gave it a little more thought, the idea of a yoga class didn’t seem quite so bad.

Find your own stress-relieving and anxiety-busting behaviors and activities. If you choose it you will own it.

 

For more great articles on health and wellness, check out GetThrive.com

 

Tried And True Ways To Relieve Stress And Anxiety

IDENTIFY THE SOURCE

Stress is a shadow that wraps its victims in a tight hold, so identifying the cause, then directing the negativity, is crucial.  In order to deal with the signs of stress, like anxiety, they must first be recognized.  The following is a list of the most common indicators of anxiety and stress:

  • Unable to concentrate
  • Lack of interest at work
  • Anger
  • Decreased libido
  • Overeating or lack of appetite
  • Palpitations/chest pain
  • Aches and pains
  • Excessive sweating
  • Trembling
  • Shortness of breath
  • Feeling out of control

THE CAUSE

If three or more signs are identified, visiting a physician is recommended. Understanding the reason for the cause of the stress will help with the solution:

  • Dealing with grief
  • Long hours at work
  • Disliking your job
  • Going through a divorce
  • Generally unhappy
  • Past or childhood experiences
  • Being abused or bullied

STEPS TO TAKE

Once focusing on the source of the stress, eliminating the angst will be easier.  If suffering from mild stress and anxiety, the following steps may help:

  • Yoga
  • Exercise at least 15 minutes a day. This will not resolve the problem but will help clear the head to think clearly.
  • Acupuncture
  • Talk to someone trustworthy
  • Take time for breathing exercises (Harvard health)
  • Keep a diary. This will help spot symptoms and triggers.
  • Manage your time and allocate tasks, don’t do it all.
  • Set challenges and be proactive. An example of this would be to start a new hobby, go and meet friends, or change your job.
  • Avoid unhealthy choices like too much alcohol consumption. Alcohol may mask the actual trigger.

Stress and anxiety often go hand in hand, with anxiety being the physical symptom of stress.  If self managing stress has become too difficult, visiting a physician is crucial.  There is growing evidence that stress and other psychological disorders are linked with certain illness.  The National Heart Foundation of Australia suggests there is consistent evidence linking stress and heart disease.  There are many recent reviews trying to define what area of stress versus people’s general health and lifestyle will affect the probability of a person developing the disease.

 

HOW TO COPE WITH ANXIETY

Anxiety triggers our nervous system into biological change, where adrenaline takes over the breathing and the heart rate elevates.  This change is called the fight or flight response, which is in a human’s disposition, dating back thousands of years to a time where escaping true life emergencies were common.  In order to calm this response, the following techniques may help:

  • Diaphragmatic breathing is a method of deep breathing to lower the heart rate by contracting the diaphragm, a muscle just above the stomach cavity. Breath in through the nose and let the stomach rise, not the chest. (Harvard Health Deep Breathing)
  • Relax muscles. Stress and anxiety can make the muscles tighten, so exercise like Pilates and Yoga may help combat this.  Stretching out the muscles will also help relieve any tension buildup.
  • Avoid caffeine and alcohol.
  • Get more sleep. Make time to wind down by reading a book or listening to soothing music. Setting a regular bedtime and alarm for the morning will get the body into a routine.
  • Do at least 15 minutes of exercise daily

Taking time out from a hectic lifestyle will enable reassessment and action.  If suffering from stress and anxiety, seek advice from a physician who can recommend support groups or even a psychologist.  There are some fantastic groups on the internet too (please see resources).  Many are fighting the stress battle and are taking control of their lives once more.  So speak up and don’t be ashamed, there are methods and help out there.  It is simply a matter of reaching for it.

 

For more articles on stress, anxiety and mental health, check out GetThrive.com

 

RESOURCES

Big White Wall

https://adaa.org/supportgroups

https://www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml

 

How To Lose Belly Fat For Women

What happened to the days where skin used to ping back into shape and eating a burger with fries had little effect on the circumference of the pants?  Sad to say those days are long gone and the reality of shifting the middle jiggle is a living nightmare.  In desperation to return to the leaner side of the tummy bulge, liposuction and even fat freezing has become popular.  However, quick fixes will not change that spare tire without some heavy duty planning and determination.  Get ready to tighten that belt and put those high wasted mom jeans back in the closet.  Warning: This belly-off advice may lead to dancing through the veggie isles whilst ignoring and laughing at the candy section.

 

THE DANGERS OF BELLY FAT

Studies show that belly fat has a link to genetics and depending on the body makeup, governs where the weight is stored or lost.  Women going through menopause are also prone to obtaining belly fat, due to the drop in estrogen levels. The fat dispenses from the buttocks and thighs, and it heads straight for the belly.  Visceral is the harmful kind of fat that is stored in the abdomen and wraps itself around the internal organs.  This fat should be taken seriously as it may cause the following problems:

 

 

Levels of a protein called Fibroblast growth factor-2, are found in visceral fat, where the FGF2 has the potential to stimulate these cells into tumors.  According to the Washington University School Of Medicine, belly fat can affect the outcome of women surviving kidney cancer.  Cancer sufferers who have substantial visceral fat have the average survival rate of 3 ½ years, compared to those who had little fat surviving 10 years or more.  There has not been any link of visceral fat and the length of cancer survival in men.

 

CONTROL THE BELLY FAT AND LOWER THE HEALTH RISK

According to research at the Mayo Clinic, a greater risk of death comes from having a large amount of belly fat, rather than a higher BMI (Body Mass Index).  So what to do to control this deadly fat?  First of all, there is no quick fix or fad diet that will solve this condition.  Lifestyle change and determination will not only help eliminate unsightly fat, but the dangerous fat too.

 

The following list will help keep the belly fat at bay:

  • Get rid of sugars. Choose whole fruits not fruit juices and view those fruits as sweet treats.  Eating too much sugar slows down or shuts off the lepton response, encouraging the feel of hunger.
  • Fat intake should consist of natural fats, like low fat plain yogurt, avocado, nuts, and olive oil.
  • Choose leaner proteins like salmon, skinless chicken, tofu, legumes.
  • Stay hydrated with water, to help detox and clear the body, as well as keep hunger under control.
  • Keep stress under control. Our body produces more cortisol when we are stressed and this hormone may influence weight gain.
  • Exercise at least twenty minutes a day can relieve stress, raise the heart rate and help combat the fat.  Try stomach crunches, leg lifts and weights for toning and high impact exercise to raise your heart rate (consult with a doctor or a professional before trying a new form of exercise).  Pilates or yoga are ideal for toning muscles, correcting posture and obtaining core strength.
  • Getting enough shut eye is extremely important, to keep hormones under control. Lack of sleep can activate ghrelin, which stimulates the appetite.
  • Drink less alcohol
  • Eat more soluble fiber like blackberries, avocados, split peas, black bean, lima beans broccoli, Brussel sprouts, oat bran, lentils, peas etc.

 

Vanity aside, belly fat is a potential killer and losing even a small amount of fat can lower the risk of disease and literally leave you feeling lighter.  With an unwavering mindset and strict rules, the spare tire can be lost at the side of the highway while racing away from health hazards to a new healthier and better body.

 

To read more on this subject visit getthrive.com

 

RESOURCES

Harvard Study

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3473928/

Belly Fat Workout

 

 

Your Dog May be the Best Therapist

If you suffer from panic disorder, a trained dog, cat, or horse may provide the therapy you need.

Anxiety Abound

“Service” dogs have been widely used to help people with all types of disabilities. These days, helpful creatures participate with us in Animal-Assisted Therapy (AAT). These dogs, cats, and horses, are not merely pets. They are animals trained to provide support to a human in need. Your therapeutic pooch can even help you manage a panic attack.

Animal-Assisted Therapy

Panic disorder is often treated with psychotherapy, medication, or a combination of both. A panic attack is a sudden overwhelming surge of anxiety. Symptoms can include: hyperventilation, chest pain, trembling, choking feeling, nausea, sweating, and a sense of being completely out of control. Panic disorder would encompass repeat episodes of attacks as well as a perpetual fear of having another attack.

“Talk” therapy and cognitive behavioral therapy may help you discover the key triggers for your attacks. Observing thinking patterns will be necessary. You’ll want to explore negative thoughts, their origins, and how you can replace them with positivity. To do that, you’ll need to feel somewhat secure and safe. Some people are unable to manage to get that far. This is precisely where AAT might benefit.

A therapeutic animal can aid with stress-reduction. Research has shown that pets can help lower blood pressure and relieve anxiety. Using animals can assist a person in feeling more trusting in a therapeutic environment. AAT may hasten and enhance the treatment process.

A specialist who uses AAT for mental health services such as panic disorder and agoraphobia must be a qualified mental-health services provider.

Special Training

Besides providing emotional therapy, there are service animals that also provide “physical” emotional support. Some dogs are trained to provide deep pressure therapy to their owner during a panic attack. The pressure of the weight of a medium sized dog against the sufferer’s abdomen and chest has been reported to have a significant calming effect.

If claustrophobia triggers your panic attacks, a dog can be trained to keep others from entering your personal space. He will repeatedly circle you, keeping other people at a preferred distance. And if you’re in the middle of an attack, your dog can be trained to lick your face, distract you, and reframe and re-orient your reality.

It’s Curable

Depending on the type of remedial work you’re putting in and if medication is assisting, will determine your progress. If you are a panic attack sufferer, that does not mean you will always suffer. A process is entailed, but through therapy, mindfulness, meditation, and possibly a therapeutic animal, you will be able to lead a less-worrisome life.

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