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Mindful Eating: How to Listen to Your Body and Choose Healthy Options

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From Breakfast to Dessert Healthy Options for Every Meal of the Day


In today’s fast-paced world, it’s easy to fall into the trap of mindless eating. We often eat on the go, in front of the TV, or at our desks without truly paying attention to what we’re putting into our bodies. This can lead to overeating, poor food choices, and ultimately, an unhealthy lifestyle. However, by practicing mindful eating, we can reconnect with our bodies and make more conscious food choices.

Mindful eating is a practice that involves paying attention to the experience of eating, without judgment or distraction. It involves tuning into hunger and fullness cues, savoring each bite, and being present in the moment. By listening to our bodies and choosing healthy options, we can improve our relationship with food and promote overall well-being.

One of the first steps in practicing mindful eating is to tune into your body’s hunger cues. Before reaching for a snack or meal, take a moment to check in with yourself and assess whether you are truly hungry or simply eating out of habit or boredom. Pay attention to physical cues such as stomach growling, lightheadedness, or a feeling of emptiness in your stomach. If you are indeed hungry, choose a nutrient-dense option like fruits, vegetables, whole grains, or lean proteins.

When eating, focus on each bite and savor the flavors and textures of your food. Chew slowly and mindfully, paying attention to how each bite tastes and feels in your mouth. This can help you feel more satisfied and prevent overeating. Additionally, take breaks between bites to check in with your body and assess how hungry or full you feel. Stop eating when you are comfortably satisfied, rather than overly full.

Incorporating mindfulness into your eating habits can also help you make healthier food choices. When grocery shopping or dining out, take the time to consider how different foods make you feel and how they will nourish your body. Choose whole, natural foods over processed and sugary options, and opt for balanced meals that include a variety of nutrients. By listening to your body and choosing foods that make you feel energized and satisfied, you can support your overall health and well-being.

In conclusion, mindful eating is a powerful practice that can help you develop a healthier relationship with food and make more conscious food choices. By tuning into your body’s hunger and fullness cues, savoring each bite, and choosing nutrient-dense options, you can promote overall well-being and enjoy a more balanced and fulfilling diet. Start incorporating mindfulness into your eating habits today and see the positive impact it can have on your health and happiness.

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HEALTH

10 Tinnitus Remedies That May Provide Relief

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Do you hear that? …that ringing? …that continual ringing? (or buzzing, humming, pulsing, etc noise)

If you’ve experienced a ringing in your ears, then the following list of troubles may be just as common for you: 

Fatigue. Stress. Trouble Sleeping. Difficulty concentrating. Anxiety. Headaches. Depression. 

Tinnitus, often characterized by a ringing in the ears, is experienced by at least 15-20% of adults. And, as we’ve just seen, a ringing in the ears is often only the start of the trouble it can cause. 

So then, what spells relief for tinnitus? 

While there’s no known cure for tinnitus, there are effective ways to manage the symptoms! 

Read on to find ten effective ways to find relief for the ringing

What Is Tinnitus?

Tinnitus is a symptom of trouble occurring within your auditory system. 

Made up of specific parts of your brain and your middle, inner, and outer ear, your auditory system processes both how you hear and understand sounds.

Tinnitus is characterized by a regular, or constant, sound heard even though no external sound is present. 

These constant or regular sounds are often described as ringing, hissing, buzzing, whistling, or humming. And, in more severe instances, some people can hear louder, more profound sounds such as breaking glass or running machinery.

Tinnitus can be experienced in one ear, or both simultaneously. And, it can be constant or even temporary. 

Most people who suffer from such symptoms experience what is known as subjective tinnitus, where the sufferer alone can hear these sounds. However, in roughly 5% of cases, objective tinnitus occurs, where a physician can also hear the pulsing sounds heard by the patient. 

In the case of objective tinnitus, blood vessel complications or even muscle contractions can be the cause of the pulsing sounds that are heard. 

But, in the cases of the more common subjective tinnitus, let’s address the elephant in the room…or rather, the ear…

Why do people experience tinnitus?

We mentioned that tinnitus is a symptom rather than a condition or disease itself, but what does this mean for sufferers? 

If you’re experiencing tinnitus, those plaguing sounds in your ear(s), are likely due to damage incurred to your auditory system. 

Such damage can be gradual or immediate, and is often caused by one or more of the following:

  • head and/or neck injuries
  • age-related hearing loss
  • sudden or constant exposure to loud noises 
  • fluid in the ear
  • wax buildup in the ear
  • high blood pressure
  • tumors in the ear or on the auditory nerve
  • certain medications (including antibiotics)
  • medication taken in large doses (such as aspirin)
  • ear/nose/throat infections

Tinnitus symptoms can be exacerbated by depression, high levels of stress, a lack of sleep, and illness. 

Some people even experience greater symptoms when they consume too much caffeine or alcohol. 

While there is presently no cure known to work for all those dealing with tinnitus, there have studies that have yielded promising results that may lead to a breakthrough in the future. Thankfully, there are some things you can do right now to manage the perception of the sounds heard, lessen the symptoms, and find relief to improve your quality of life while experiencing tinnitus. 

How To Get Relief From Tinnitus?

Most people have found they can experience relief from tinnitus. And, this relief can be found from a wide range of sources, from simple lifestyle changes to more involved measures.

Here we’ll list the most common and effective tinnitus remedies that have provided relief for many sufferers. 

Exercise

The fact that exercise can improve health isn’t new information, but can it really improve something like tinnitus? 

Actually, yes! 

Stress, lack of sleep, anxiety, and illness can all contribute to worsening tinnitus symptoms. And, worsening tinnitus can contribute to stress, anxiety, sleeplessness, and then illness. So, exercise can help relieve tinnitus in multiple ways. 

Exercise improves your immune responses (helping to fight illness). It is a proven method of stress relief. And, exercise can even improve sleep quality. Improvements in each of these areas can lessen tinnitus severity. 

Dietary Changes

Some people have found tinnitus triggers within their diet. 

For instance, sodium has been found to contribute to instances of tinnitus. So, lowering salt intake has been known to reduce tinnitus, and this has also proven effective at lowering blood pressure, especially helpful in those tinnitus sufferers whose condition stems from hypertension. 

And, as instances of tinnitus were found to increase in individuals consuming foods with high levels of iron, calcium, and fat, controlling consumed amounts of these minerals and nutrients may help to reduce symptoms as well. 

Meditation and Stress Reduction

Mindful meditation and mindful breathing practices are effective ways to relieve stress and thereby lessen the intensity of tinnitus. 

As tinnitus can bring about much stress, practicing effective ways to reduce stress can go a long way in your efforts to find relief in dealing with symptoms. 

Besides reducing overall stress, these methods can help you to focus your mind on things other than the symptoms of tinnitus. 

Acupuncture

While acupuncture is often skipped over, not being seen as a conventional or traditional method of treatment, tinnitus sufferers have found great relief with this practice. 

Acupuncture can decrease inflammation and improve blood circulation, making this method of relief especially effective for those suffering from tinnitus symptoms due to high blood pressure or a head or neck injury.

And, studies have shown acupuncture can reduce the intensity at which tinnitus symptoms are experienced.

Hearing Aids

If your tinnitus symptoms are a result of hearing loss, hearing aids can provide relief. 

As you lose your ability to hear, your brain begins to change the way it processes sounds. In this process, you can experience ringing, buzzing, or humming sounds…or tinnitus. 

As the use of hearing aids can improve hearing, tinnitus symptoms can lessen. 

Sound Machines

Sound machines and sound-masking devices offer effective tinnitus relief as they provide external noise, usually pleasant or warm sounds, that can essentially “drown out” the sounds heard internally. 

These machines are often devices you can place on a table or nearby stand but also come in sizes small enough to fit in the ear (electronic devices made to be worn in the ear). 

Studies have shown that white or pink noises were most effective at masking tinnitus sounds. 

Behavioral Therapy

Working with a behavioral or cognitive therapist or counselor has also proven to be effective in dealing with the effects of tinnitus. 

Those who have dealt with tinnitus over long periods of time can experience high levels of stress, and behavioral therapy has proven helpful in teaching sufferers to live with and even cope with this condition. 

Medication

While there isn’t a known medication to specifically treat tinnitus, some antidepressants or anti-anxiety medications have been known to improve the quality of life for tinnitus sufferers by making the sounds less intrusive in daily life. 

Supplements

Many vitamins and minerals are effective at both treating and offering relief for a wide range of symptoms and conditions, including tinnitus. The most common supplements used as a relief for tinnitus are zinc, ginkgo biloba, and magnesium (their effectiveness is detailed below). 

Zinc- Some studies have shown those experiencing tinnitus to be deficient in zinc. In such studies, both the severity and loudness of tinnitus were greater in those individuals with low levels of zinc. 

Zinc is also known to improve nerve transmission within auditory pathways, and as we’ve seen earlier here, improvements in hearing have often lessened the instances and severity of tinnitus. 

Ginkgo Biloba- This herb is most noted for its ability to stimulate circulation. For those experiencing tinnitus due to poor blood circulation or even hypertension, ginkgo biloba may offer relief. 

Magnesium- Studies have shown magnesium to decrease the severity of symptoms of tinnitus. This mineral is often associated with ear health as it has been found to protect the inner ear from damage caused by loud noises, as it works to block damage to cells within the ear from free radical molecules (experienced in instances of loud noise). 

Say No To Alcohol, Tobacco, And Caffeine

Alcohol, nicotine, and caffeine can all hinder blood flow, a known contributor to tinnitus. And, regular consumption of each of these is known to increase blood pressure, another contributing factor to tinnitus. 

Limiting or avoiding these substances can not only improve your overall health but may also provide relief for tinnitus. 

**If you are newly experiencing symptoms, your tinnitus has increased or become persistent, or if you find that your tinnitus symptoms are interfering with your ability to sleep, work, or enjoy your life (to the point of causing depressive symptoms), please see your doctor. 

Upon a routine hearing examination, a physician can refer you to a specialist if warranted. 

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HEALTH

Link Between Diabetes And Dementia?

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Obesity and sedentary lifestyles are diminishing the health of many across the nation, increasingly affecting children as well, at an alarming rate. 

And, though I’m sure you’ve heard of the ways that these factors can adversely affect your health, putting you at risk for concerns such as heart disease and type 2 diabetes to name a few, they can also affect the health of your brain. 

Instances of diabetes leading to dementia are growing, and this is causing researchers to dig a bit further into this now-commonly-known link.  

So, what is the connection between diabetes and dementia? 

Do age and onset make a difference? 

And, if you have diabetes, or are at risk for diabetes, what can you do to reduce your risk of cognitive decline? 

Diabetes & Dementia

Diabetes is a health condition that changes how your body converts food into energy. 

As you eat, foods are normally broken down into glucose (sugar) which is released into your bloodstream. 

When the amount of sugar in your blood increases, this sends a signal to your pancreas to release insulin, a substance that allows your cells to then use that sugar as energy. 

In the case of diabetes, however, the body doesn’t produce adequate amounts of insulin, causing too much sugar to remain in the bloodstream.  

This can then lead to further health concerns such as kidney disease, problems with vision, heart disease, stroke, and dementia. 

And, it’s the last threat on that list that is garnering much attention as of late. 

Diabetics actually have a 73% greater risk of developing dementia than non-diabetics, with type 1 diabetics being 93% more likely to develop dementia. 

And, while dementia can be caused by a number of illnesses or even injury, specifically speaking of its link to diabetes, it is thought that high levels of blood sugar and insulin can also cause harm or damage to the brain. 

So then, what is the connection between these two health conditions? 

First, we know that diabetes most often leads to a slow and subtle decline in brain function, but in patients who already are experiencing cognitive decline, the likelihood of this decline progressing to full-blown dementia increases greatly. 

But, aside from those already experiencing cognitive decline, diabetes knowingly causes damage to blood vessels, and it is also a known risk factor for vascular dementia, a type of cognitive decline often associated with brain damage due to problems with a lack of blood supply to the brain. 

In fact, the risk of developing vascular dementia increases by 100% in diabetes patients. 

And, as diabetes can lead to heart damage or stroke, blood vessels within the brain can become damaged in such instances. 

Diabetes can also cause chronic inflammation throughout the body which is known to damage brain cells. And, some studies have shown diabetes to cause an increase in the production of a toxic protein which causes damage here as well. 

And, type 2 diabetes, in particular, is linked to a greater risk of Alzheimer’s disease, vascular dementia, and even mild cognitive impairments including having difficulty concentrating, problems with memory, learning new things, and making decisions. 

The link here is usually seen in patients with type 2 diabetes and those with Alzheimer’s disease, both suffering from oxidative stress and diminished insulin signaling. Here, insulin resistance in the body leads to diabetes, and insulin resistance in the brain leads to Alzheimer’s disease. 

But, as recent research has given us greater knowledge regarding this connection, a finding that is particularly troubling surrounds the age of onset, given the fact that the age of diabetes diagnoses seems to be getting younger and younger.

Age Of Onset Could Make All The Difference

While the link between diabetes and dementia has been well established, this connection has led scientists to search for even more answers. 

And, the results of this ongoing research have led scientists to believe that the earlier one is diagnosed with diabetes, the greater their risk is for developing dementia. 

Over time, the effects diabetes can have on blood pressure and heart health is thought to be one of the largest contributors to dementia as heart and brain health are closely linked. 

Another risk associated with an early life diagnosis of diabetes is that the longer you are faced with controlling your body’s blood sugars, the more likely you are to have had instances or episodes of low blood sugar as well. 

Instances of hypoglycemia (low blood sugar) over time can cause damage to the hippocampus (the brain’s memory center), leading to memory loss and dementia. 

Thankfully, not only are there some things you can do to reduce your risk of developing diabetes in the first place, but there are also things you can do to reduce your risk of dementia as well, even if you already have diabetes. 

Decreasing Your Risk Of Dementia When Living With Diabetes

So, now we’ve learned that diabetics also have to be concerned with cognitive decline as they manage an already troublesome disease. 

But, thankfully there are some ways to manage that risk! 

Maintaining a healthy weight, or losing weight if you are overweight or obese can reduce your risk of developing diabetes and can prevent complications (like dementia) from the disease if you are a diabetic. 

Losing weight can…

  • keep your blood sugar levels healthy and in turn reduce your risk of developing high blood pressure or the buildup of arterial plaque which can both lead to heart disease or stroke, thus potentially damaging your brain
  • make your body more sensitive to insulin, causing insulin resistance to decrease and allowing diabetes to be better managed
  • reduce the risk of vascular damage, a common link to dementia

Exercise and a healthy diet are often mentioned in conjunction with weight management, and these certainly are crucial in keeping or reaching a healthy weight, but these can also help you to manage diabetes and decrease the risk of the disease progressing to dementia. 

To effectively manage diabetes, aside from controlling blood sugars, be sure to 

  • exercise at least 30 minutes per day 
  • eat a diet rich in fruits, vegetables, whole grains, and lean proteins 

These practices can prevent diabetes, keep the disease from progressing, and may potentially reduce the risk of diabetes progressing to dementia. 

Is it possible to drop 3lbs a week just by taking a capsule a day?

A Top Japanese Doctor, celebrated for his research in stress, metabolism and weight gain, exclusively reveals the ancient formula from his childhood, that’s proven to address the true root cause of belly fat and unexpected weight gain. 

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Discover how this ancient Pacific Island secret burns up to 3lbs of belly fat a week.

See how it helped an overweight Texan high school teacher burn off 54lbs of ugly, figure-distorting fat in just four and a half months.

That’s right, 3lbs a week!

By doing nothing more than taking a capsule with a glass of water every day (and without giving up any favorite foods, or hitting the dreaded treadmill)

Right now it’s doing the same for women and men all over America.

See how it will do the same for you too

Here’s to the new you!

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HEALTH

10 Daily Habits for a Healthier Lifestyle

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Living a healthy lifestyle doesn’t have to be difficult or overwhelming. By implementing small daily habits into your routine, you can gradually improve your overall health and well-being. Here are 10 daily habits you can start incorporating into your life for a healthier lifestyle:

1. Start your day with a glass of water: Hydration is key to good health, so make sure to start your day with a glass of water to kickstart your metabolism and flush out toxins from your body.

2. Eat a nutritious breakfast: Breakfast is the most important meal of the day, so make sure to fuel your body with a nutritious meal that includes protein, fiber, and healthy fats.

3. Move your body: Whether it’s going for a walk, doing yoga, or hitting the gym, make sure to incorporate some form of physical activity into your daily routine to keep your body strong and healthy.

4. Practice mindfulness: Take a few minutes each day to practice mindfulness through meditation, deep breathing, or simply taking a moment to slow down and focus on the present moment.

5. Get enough sleep: Aim for 7-8 hours of quality sleep each night to allow your body to rest and recharge for the next day.

6. Limit processed foods: Try to incorporate more whole foods into your diet and limit processed foods, which are often high in unhealthy fats, sugars, and additives.

7. Stay hydrated: Drink plenty of water throughout the day to stay hydrated and support your body’s functions.

8. Practice gratitude: Take time each day to reflect on what you are grateful for, which can help improve your mental health and overall well-being.

9. Limit screen time: Try to limit your exposure to screens, such as phones, computers, and TVs, especially before bed, to improve your sleep quality and reduce eye strain.

10. Stay connected: Make time for social connections with friends and family, as strong relationships have been shown to improve mental health and overall well-being.

By incorporating these 10 daily habits into your routine, you can start living a healthier lifestyle and improve your overall health and well-being. Remember, small changes can lead to big results, so start small and gradually build on these habits to create a healthier and happier you.

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