Tag: Health

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4 Food Items To Avoid if You Have Anxiety

Nearly 40 million Americans have an anxiety condition, typically attributed to chronic stress. While most medical professionals recommend therapy, medication, and mindfulness or behavioral changes, there is evidence to suggest that changes to your diet can significantly affect the severity and frequency of attacks. 

While most anxiety disorders will require medical or therapeutic intervention, dietary choices can help reduce some persistent symptoms. Therefore, if you have a diagnosed anxiety condition or experience occasional anxiety attacks, you might want to avoid certain foods and beverages.

1. Alcohol

While it might seem counterintuitive, alcohol can trigger or worsen anxiety symptoms. Many people, especially those with social anxiety, tend to consume alcohol at gatherings, assuming it calms their nerves. In truth, alcohol affects hydration and sleep, lowering serotonin and neurotransmitters in the brain, which can worsen anxiety symptoms when the effects of the drink wear off.

2. Caffeine

In low doses, caffeine is safe and will have minimal effect on the body or brain. However, high amounts of the ingredient can lead to increased nervousness and anxiety. Over 60% of Americans drink coffee, and the average coffee drinker typically has more than three cups daily, according to the National Coffee Association. Drinking that much coffee puts you over the 400-milligram caffeine limit.  

While consuming too much caffeine can exacerbate anxiety disorders, it can also lead to depression. Depending on the amount you consume and how often, the substance can decrease the production of serotonin, the body’s feel-good hormone, resulting in depressed moods. 

Keep in mind that caffeine is not only an ingredient in beverages. Many food items and products also contain it, including chocolate and headache medications.

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3. Added Sugar 

Sugar is naturally occurring, which means that avoidance is impossible, especially if you follow standard nutritional guidelines and eat primarily fruits and vegetables. Thankfully, natural sugar is not your enemy; added sugar is.  

Your blood sugar levels behave unpredictably when you consume too much added sugar, resulting in spikes and crashes. During a crash, anxiety levels spike, and your mood typically sours. While the body releases insulin to balance out your levels, it often has to work too hard, causing more highs and lows. Therefore, especially when heavily consumed, processed sugars can lead to worry, sadness, and irritability.

4. Refined Carbs 

Refined carbohydrates come in two forms: refined sugars and refined grains. This group of carbs can lead to increased risks of heart disease, diabetes, and obesity. Additionally, these foods hold little nutritional value as they have been stripped of their micronutrients and fiber. Beyond the potential risks of life-threatening conditions and lack of nutrition, refined grains are also linked to anxiety conditions, including depression.  

The primary examples of refined carbs include white rice, bread, and flour. You are likely to find refined carbs in many everyday foods, such as: 

  • Pastries 
  • Soda 
  • Pasta 
  • Breakfast cereals 
  • Processed meats 
  • Processed snacks

If you have an anxiety condition, try to stay away from foods and beverages containing the above. While complete avoidance is challenging, it would be best if you ensured the above items did not make up much of your diet. 

Do you have any dietary advice for those with anxiety? Leave a comment below.

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5 DIY Face Mask Recipes From Your Pantry

While going to the salon or spa for a facial is a nice luxury, it is slightly pricey. Thankfully, there is no need to spend extravagantly to make your skin glow, shrink your pores, or reduce inflammation or oiliness. You can accomplish the same outcomes as a professional facial by combining and applying some items from your pantry.

With the following DIY face mask recipes, you will find treatment for oily and irritated skin as well as cosmetic approaches to enhance your complexion without irritating your sensitive skin. However, follow the recipes exactly and use fresh ingredients.

1. Glamorous Pumpkin

Pumpkin is a nutrient-dense food containing antioxidants and vitamins A, C, and E. This recipe can help you reduce the appearance of fine lines, dark spots, and wrinkles while softening your skin. For this recipe, you will need:

  • 1 organic egg yolk
  • 1 teaspoon raw honey
  • 1 teaspoon olive oil
  • 2 teaspoons oatmeal
  • 2 tablespoons organic, raw pumpkin puree

You will need to thoroughly mix the ingredients before applying them to the face and under the eyes. Leave the mixture on for 15 minutes before rinsing with lukewarm water.

2. Honey-Coconut Cleanse

Coconut oil provides deep hydration for the skin, and honey offers a collection of antioxidants to cleanse the face. The honey-coconut cleanse recipe also calls for lavender oil, which, aside from being soothing to smell, helps soothe sensitive and irritated skin. For this recipe, you will need:

  • 1 ripe avocado
  • 2 drops lavender oil
  • 1 teaspoon coconut oil
  • 1 teaspoon honey.

You will mix the ingredients thoroughly. Once mixed, apply the formula to your face using a brush. Leave it on for 10 to 15 minutes before rinsing it off.

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3. Egg and Lemon Pore Reduction

While there is no way to close your pores, lemon and egg have astringent properties, which can tighten the skin, making pores less noticeable. This particular face mask recipe also calls for honey to moisturize the face, allowing for supple feeling skin. For this mask, you will need:

  • 1 tablespoon honey
  • 1 egg white
  • Lemon juice

As usual, you will need to mix all ingredients before applying them to the face. After mixing the recipe, apply it to the face, avoiding the eyes.

4. Yogurt Hydrating Mask

Do you deal with dry, itchy skin? Using the combination of ingredients in this recipe, you will give your face a hydrating and replenishing bath. The olive oil and avocado will nourish your skin cells, while the honey and yogurt soften those dry areas. For this recipe, you will need:

  • 2 tablespoons plain yogurt
  • 1 tablespoon honey
  • 1 tablespoon olive oil
  • 1 avocado

Mix all the ingredients and apply the mask. Wait a minimum of 10 minutes before rinsing with water.

5. Avocado-Cucumber Tango

For people with oily skin, finding the right face masks and skin treatments is a challenge. Thankfully, avocado can help adjust oil production and reduce inflammation, and cucumber helps moisturize while reducing acne and breakouts because it is a rich source of vitamin C. For this mask, you will need:

  • Mixed cucumber
  • Half an avocado

Combine the ingredients into a paste. Apply to the skin, let rest for 10 to 15 minutes. Rinse.

You do not have to spend money to look beautiful. The above recipes and corresponding ingredients can likely all be found in your pantry. Do you know of any other homemade face mask recipes? Leave a comment.

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8 Tips for Creating Healthy Sleep Habits

It seems like everyone has more stress lately. This can make it hard to fall asleep at night. One thing that helps is creating healthy sleep habits. What habits are important for sleeping great again?

1. Change How You Look at Sleep

Could one reason you’re not sleeping enough be because you feel like you have more important things to finish first? In that case, it’s good to remember that sleep isn’t “wasted time.”

A great night’s sleep helps you concentrate better the next day, makes you more productive at work and increases your overall happiness. It also strengthens your immune system and gives your body time to heal itself naturally.

2. Create a Relaxing Bedroom for Sleep

If you decorate right, being in your bedroom should automatically make you feel like snoozing (or having sex). What’s the secret?

  • High-quality sheets: Cool, soft, breathable sheets feel great on your skin all night long.
  • Great mattress and pillow: Trust me, you’ll never regret buying the most comfortable mattress you can afford. Make sure your pillow gives your neck enough support, too.
  • The right temperature: Everyone is different, but a cool-not-cold bedroom (around 65 degrees) tends to help people fall asleep more quickly.
  • Relaxing scents: Use candles or diffusers to give your bedroom a gentle aroma you enjoy. I love lavender, but some people prefer vanilla or cinnamon.
  • Fresh feel: Give your room a spacious feel by letting in natural light during the day and keeping clutter to a minimum.

3. Choose a Bedtime

The first step in creating a positive sleep routine is setting a target bedtime. It helps your body get into a flow so you feel sleepy when you’re ready for bed. This is called the circadian rhythm. Aim to get between seven and eight hours of sleep every night.

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4. Keep Afternoon Naps Short and Sweet

A nap in the afternoon can be great for your mental focus and energy levels. Just avoid sleeping too late or too long. After lunch is the perfect time for a 15- or 20-minute snooze.

5. Enjoy Your Morning Joe in the Morning

I love coffee, so I would never tell you to stop drinking it. That said, if you’re having trouble sleeping at night, it’s best to enjoy java in the morning only, or maybe right after lunch if you want to stretch it.

6. Exercise Outdoors

Scientists aren’t sure why exercise helps sleep, but it does. Maybe working out makes you feel less stressed, which is amazing for sleeping soundly. Another possibility is that tired muscles signal your brain to sleep and regenerate.

A healthy dose of sunlight during the day helps your body get the hint when it’s dark outside. Going for a walk, bike ride or jog outside is one of the best ways to sleep better at night.

7. Make Relaxing Your Goal, Not Falling Asleep

For some people who have insomnia, stressing about falling asleep actually makes it harder to become drowsy. Instead, your goal should be to relax. Let sleep come naturally with these activities:

  • Listen to soft music
  • Read a book or do a crossword puzzle
  • Write in a journal
  • Take a warm bath
  • Talk on the phone to a loved one
  • Eat a light, healthy snack
  • Sip tea (valerian, lemon balm and lavender are my favorites)

Setting aside time for a healthy sleep routine is one of the smartest investments you can make. It helps you feel less stressed during the day, too!

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Understanding Meditation and The Advantages of Daily Contemplation

Meditation is typically viewed as a spiritual experience, but that does not mean it is inherently religious. While several religions have traditions steeped in meditative practices like prayer and daily readings, meditation is not deliberately faith-based.


Many mindfulness instructors have shared their techniques and experiences to help bring more people into the mindfulness fold because the benefits of continuous practice are bountiful. However, while a person might meditate to form or nurture a connection to their spiritual self, they do not have to adhere to a specific ideology or religious group.

Meditation, more than anything, is a period of intense focus on the present. It is a time to shut off intrusive thoughts and feelings, like stress and anxiety. The reason so many people now meditate daily is the numerous health and wellness benefits.

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Understanding the Benefits of Daily Meditation or Contemplation

Mindfulness meditation is an excellent way to separate your feelings from your negative thoughts. Most people spend their days fixating on their challenges and shortcomings rather than taking time to reflect on something positive or taking time to calm down and focus on the problem analytically.

By taking a break from intrusive and negative thoughts, you can return to a problem with a fresh perspective, often finding a peaceful way to resolve your dilemma. If you are not used to meditation, try reading a passage from a book that inspires you. Take five to 15 minutes to reflect on the selection and nothing else. You should find that your body and mind relax during this meditative break.

Well-Being and Self-Confidence

Many people struggle to remain still for only a minute with their thoughts. The idea of change and impermanence are so terrifying they feel that every second of every day must be filled with some activity, some worry. However, as people build the habit of meditation, they begin to develop a healthier relationship with change and fear.

Meditation forces people to be present at the moment, and that feeling solidifies the knowledge that time is ever-shifting. Practitioners become comfortable and at peace with the idea of change and the passage of time, especially when they are forced to acknowledge the importance of each moment. Eventually, practitioners begin to feel an improved sense of self-worth and well-being, leading to enhanced confidence.

Physical and Psychological Health Benefits

Meditation has likely been studied more than any other mindfulness practice. According to the bulk of research, meditation has many physical benefits, including:

  • Improving metabolism

  • Regulating heart rate

  • Reducing cholesterol

  • Improving sleep quality

  • Regulating blood pressure

Additionally, meditation can help improve psychological characteristics. Many practitioners explain seeing or feeling an improvement in three areas:

  1. Happiness

  2. Focus

  3. Emotional stability

Achieving the benefits of daily meditation means you must first establish a habit. As you begin the practice of meditating, it can feel strange. You do not have to start with 20-minute sessions; many instructors explain that starting with only a few minutes a day is ideal for building a habit and routine.

Do you have any meditation practices to share? Leave a comment below.

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5 Low Calorie Snacks To Curb Those Hunger Pains

Everyone knows that part of weight loss is cutting calories, which can lead to challenges like hunger pains. Many low-calorie foods just won’t cut it when it comes to filling you up and leaving you satisfied until your next meal. When you don’t feel full, it is easier to give in to temptation and overeat or indulge in less than ideal foods. Thankfully, there are plenty of healthy options that are both lower in calories and surprisingly filling.

1. Oats

If you are looking for something to fill you up at breakfast, consider adding oats to your meal. At only 148 calories, a half-cup serving of dry oats contains about four grams of fiber and five and a half grams of protein — each of these nutrients will help curb your hunger and appetite until your next meal.

According to one study, a serving of oatmeal can increase feelings of fullness and reduce calorie intake at your next meal. Another study found that instant and old-fashioned oatmeal can improve appetite control over four hours compared to traditional breakfast cereal.

2. Soup

While traditionally hailed as an appetizer or precursor to the main course, soup is satisfying alone, and some research has suggested that solid food is less filling than soups. According to one study, soup can slow the emptying of the stomach, promoting feelings of fullness for more extended periods, leading to fewer indulgences. Another study found that people can decrease their calorie intake by 20% by eating soup before a meal.

However, while soups are often low in calories and provide many benefits, you need to pay attention to the type of soup and the sodium content. Creamier soups tend to be higher in calories. To maximize fullness and minimize calories, you want to focus on lighter options, like broth and stock-based soups.

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3. Greek Yogurt

Greek yogurt is a protein powerhouse, with 11 grams per serving; it is also a low-calorie and filling snack option. At only 130 calories, Greek yogurt is proven to promote weight loss and reduce calorie intake among women. One study found that women who ate yogurt between lunch and dinner consumed about 100 fewer calories at dinner. Additionally, a second study found that high-protein snacks like Greek yogurt improved feelings of fullness over lower-protein options.

4. Berries

If you love berries, indulge in them. Strawberries, blueberries, blackberries, and raspberries are high in fiber, vitamins, minerals, and antioxidants. While all of the nutrients are excellent for improved health, the fiber content matters when considering hunger. A single cup of blueberries has nearly three and a half grams of fiber. However, it is the type of dietary fiber found in berries that matters most: pectin.

Pectin is a type of dietary fiber that is proven to slow stomach emptying, which leads to increased feelings of fullness. By consuming berries as an afternoon snack, you can reduce feelings of hunger and your calorie intake at larger meals.

5. Popcorn

Popcorn is perhaps the most filling low-calorie snack when it is not coated in butter and salt. The surprisingly flavorful plain popcorn boasts only 31 calories per cup and includes about 5% of your daily fiber needs. Not only can popcorn lead to greater satiation, but it can also help stabilize blood sugar, which in turn prevents cravings and hunger. However, to enjoy the low-calorie benefits of popcorn, it must be air-popped and not ready-made.

Low-calorie and filling snacks are not impossible to find. Do you know of any others? Leave a comment.

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The 3 Best Yoga Moves To Stretch and Relax a Desk Chair Body

Many people work desk jobs, which typically equates to a sedentary lifestyle despite being super productive during your eight to 10-hour shift. Beyond being compared to smoking or cancer, sitting all day can lead to sore hips and a knotted back.

While there isn’t much to be done at work, aside from purchasing a better chair or a standing desk, you can improve your health and wellness outside of the office. Yoga is one activity that is surprisingly helpful when it comes to relieving sore muscles and stiff joints. The focus on breathing, stretching, and slow and controlled movements are the key to relaxing your body and finding relief. While all yoga is beneficial, several moves can help ease a rigid desk chair body.

1. Standing Forward Fold

The forward fold can help relieve compressed muscles by slowly stretching them. It is a simple move but quite effective when performed correctly. You want to stand with your feet slightly apart, about hips-width. With your hands on your hips, inhale deeply and stretch your arms straight out above you. As you exhale, you want to bend at the hips, folding forward and engaging your abs. Tuck your chin to your chest and relax your shoulders as you extend the top of your head toward the floor, stretching your spine. You want to keep your legs as straight as possible and shift your weight forward. You can either let your hands hang down toward the floor or grab the opposite elbow. Hold the pose for 30 seconds before slowly returning to an upright position.

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2. Downward Facing Dog

The downward-facing dog pose focuses on strengthening all those areas that are stiff or sore from sitting all day: shoulders, back, hamstrings, and calves. To perform the pose, start on your hands and knees, your hands should rest on the floor beneath the shoulders, and your knees aligned with your hips. Inhaling, tuck your toes under your heels, and exhaling, lift your hips into an upside-down V shape. Spreading your fingers wide, create a line from your elbow to your middle finger on each side. Relax your head. Hold for 30 seconds.

Try to improve your posture every time you perform this pose. Work on lowering your heels to the ground and straightening your legs for the best possible stretch.

3. Cat-Cow Pose

The shoulders, chest, and spine tend to be the most affected by sitting all day. The Cat-Cow pose is a way to open up these areas while mobilizing the spine. Start in the same position as the downward dog pose, on your hands and knees, each aligned under the shoulders and the hips, respectively. Inhale deeply, and on the exhale, you want to pull your belly button up toward the spine, curving your back toward the ceiling. Allowing your neck to relax, bring your chin toward your chest. You are now in the cat position.

As you inhale, let your belly drop toward the floor and arch your back, lifting your head and tailbone toward the ceiling without straining your neck. You are now in the cow position.

Cycle through each position 10 times, controlling your breathing and focusing on posture. Remember to limit tension on the neck. These poses are intended to focus on the back, shoulders, and chest.

While yoga has many benefits overall, these three positions offer significant benefits to those who sit at a desk all day. What are some poses you would suggest? Leave a comment.

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Just How Bad Is Blue Light for Your Eyes?

Until recently, the only factor that affected which LED light bulb I chose revolved around my home décor. Warmer, yellow-colored light feels relaxing while cool blue light seems more energizing. But now, some eye doctors are warning people about health dangers from blue light. Can the type of light you choose really hurt your eyes?

About Blue Light

Most people would tell you that blue light is “artificial” and yellow light is “natural.” But that’s not really true. Actually, the biggest source of blue light is the sun!

If you remember your science classes from high school, normal sunlight is white. When white light passes through a prism, It splits into a rainbow of colors, or wavelengths. This ranges from ultraviolet (UV) rays to infrared. Blue light is the next step up from UV rays.

Common Places You Can Find Blue Light in the Home

There’s more blue light in your home and workplace than you may think:

  • Laptop screens and computer monitors

  • LED TVs

  • Smartphones

  • Tablets

  • Compact fluorescent or LED lights

The Dangers of Blue Light

Because blue light is so close to UV light on the color spectrum, some scientists wonder if it can damage your eyes. Here are some potential effects that make health experts nervous:

  • Eyestrain

  • Dry eyes

  • Blurry vision

  • Cataracts

  • Macular degeneration (damage to the retina)

Blue light is powerful and very bright, especially up close. The retina doesn’t have a way to shield itself from this wavelength, so intense exposure can lead to permanent vision problems.

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Time To Get Rid of Blue Light?

After reading this, you’re probably wondering if you should toss out your high-definition TV or stop using your tablet to read books. Do you need to buy one of those expensive screen filters for blue light? The truth is that you have nothing to worry about.

But wait, didn’t I just say that blue light is dangerous for your eyes? Yes, but only with a powerful light source.

The maximum brightness from electronic gadgets isn’t nearly enough to hurt your retina. Staring at a laptop all day can dry your eyes or cause eye strain, but these are temporary conditions that go away with a little rest.

You should be careful with industrial blue lights, however. These include military-grade flashlights, flood lights, tanning beds, blue lights used for psoriasis treatment and other high-power LEDs.

Benefits of Blue Light

In fact, normal blue light has benefits for your mood and health. Some bright light can help you feel alert in the morning and give you more energy. It can boost your memory and concentration. That’s one reason why I like to go for a short walk if I’m having trouble focusing. Most people feel happier with some daylight shining into the home.

Tips To Protect Your Eye Health

If you're worried about the effect of blue light on your eyes, there are two things you can do. First, give your eyes a rest periodically. Every 20 minutes, take your eyes off the computer screen and grab a glass of water, hug your kids or water your plants. Second, make sure you're getting antioxidants for eye health, such as vitamin A, vitamin C, vitamin E and omega-3s. These nutrients help protect your eyes.

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Which is Better: Pilates or Barre?

The Barre workout method has been gaining traction over the last several years, motivating several gyms to institute classes and programs. The technique is of particular interest to former dancers or those who admire most professional dancers' muscular physique and lean appearance. The most interesting thing about the Barre method is that it is advertised as a complement to Pilates and yoga and not an alternative. In truth, while more intensive, the workout does incorporate several principles and movements of Pilates, but it is more focused on the outcome of a dancer's body. Despite the apparent differences in styles, the goals of Pilates and Barre are pretty similar; Therefore, while most people want to look at exercise programs as an either-or situation, that is not the case with these two methods.

Looking Into the History of Each Method

Out of all the workout methods, there are few with such a storied history as Pilates. The founder of the technique, Joseph Pilates, created it while imprisoned in an internment camp during World War I. He wanted to help fellow cot-ridden prisoners maintain their health and mobility. Coming from such humble beginnings, Pilates has grown into a fitness and wellness program used by people from many walks of life, from pro-athletes to post-op patients.

While not as endearing or awe-inspiring, Lotte Berk, a dancer and teacher, is credited with inventing the original Barre method, the Lotte Berk Method, in 1959. She based her program on ballet, focusing on the core. The Barre method has evolved to incorporate movements from Pilates and yoga and focuses on measured movements, emphasizing form.

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Similarities Between Barre and Pilates

Both Barre and Pilates are mental and physical disciplines. Each leads to similar results: improved flexibility and posture, sculpted and toned muscles, increased flexibility and mobility. Additionally, neither method requires high strain on the body, making it safer for most people than other exercise programs.

As mental disciplines, each method requires precision and focus to perform techniques. The level of concentration can lead to increased clarity and mind-body cognizance. Additionally, as each is a form of exercise, they result in the release of endorphins, causing feelings of relaxation and reduced stress levels.

Differences Between the Barre and Pilates Methods

The most apparent difference between the two methods is the use of equipment. Barre is a minimalist routine, using only a barre, mat, the occasional exercise ball, and your body weight. Alternatively, Pilates does require light hand weights and magic circles or Pilates wheels attached to some apparatus.

Barre also requires participants to push their muscles to the point of fatigue by focusing on intense, small movement in an aerobic setting. Pilates is non-aerobic and focuses on all muscle groups with the incorporation of various small and large movements. The primary goal of Pilates is to improve flexibility and core strength through a full-body workout.

The Primary Takeaway

Neither Pilates nor Barre is a superior workout by comparison. Each method achieves similar goals, and both live in a similar community. If anything, Barre is an excellent complement to Pilates, as the former often requires a cardiovascular or aerobic partner to achieve maximum results.

While Pilates and Barre are a part of a larger group of exercise methods, each provides unique benefits. One approach does not overshadow the other. If you are interested in a fun and effective regimen, consider using both methods to achieve superior results. If you only want to choose one, consider your current physical state.

Which method do you choose? Leave a comment.