10 Easy Foods To Eat When You Are On Diet

10 Easy Foods To Eat When You Are On Diet

Losing weight is never an easy task to begin with, but we always push harder to achieve the ideal weight we have still been hoping to have. We tend to search for some tips online or buy a diet tips book to keep ourselves guided as we choose one from the diet types stated on them.

Some people start dieting because they feel pressured to lose weight. So as much as possible, they refuse to tale a diet to gain weight and opt for something that can slash their body fats instead. However, some diet types are unhealthy and not suitable for them, so it is a must to seek medical advice if you want to push yourself and go on extremes just to attain a goal. 

But you must keep in mind how some diet types can be unhealthy. For example, since our bodies need enough calories to run well continuously, you must search for natural foods to digest rather than lessening your calorie intake. Extreme low-fat diets can be harmful most, primarily when they do not supply you with the nutrients you are supposed to be feeding your system. If that continues, you will not get the vitamins and minerals you need, and it will surely not work for you for a long time.

There are some ways to keep your weight in the quietest state, and these diet types are healthy. Aside from regular exercise, eating a variety of natural foods and healthy diet recipes can make you feel healthier and better about yourself. Instead of eating unhealthy foods, we have listed the best natural food below that can help you maintain your weight. 

But before we proceed, we would like to share that it is dangerous to continue your diet if you are not overweight. Maybe you should just find the right food for you.

To help you, even more, you can read our article, “9 Foods To Eat To Slow Aging Process,” so you can look even younger while trying the following natural foods when you are on a diet.

 

  1. Whole Eggs
  2. Salmon
  3. Leafy Vegetables
  4. Chicken Breast and Lean Beef
  5. Tuna
  6. Boiled Potato
  7. Avocado
  8. Apple Cider Vinegar
  9. Chia Seeds
  10. Whole Grains

Whole Eggs

Whole Eggs

If you look in the diet types of a person who is losing weight, maybe you will see that they opt to have a low carb diet. And to achieve that, they consume whole eggs instead of white eggs. That is because an egg is small in calories, and it has a dietary fat that can slow down your body’s way of absorbing protein. That way, you will feel fuller for a more extended period, preventing you from chowing down more food from time to time.

Aside from not being one of the natural foods to digest, eggs are also responsible for producing amino acids that can help you in bodybuilding due to their essential nutrients? But if you do not want to diet to gain weight, you should consume the whole egg instead of getting only the white part and discarding the yolks. Its white portion is affluent in protein, while the rest of the vitamins and minerals you can get are already present in the egg, including vitamins B2, B12, and D plus iron.

A study conducted at the University of Connecticut found that the fat present in egg yolks helps to reduce the bad cholesterol from the body. That means you will be safe from chronic diseases like heart disease and stroke. There is also a diet type called egg diet, which allows you to eat only eggs throughout the day.

Salmon

Salmon

One of the most popular diet types in the world is the salmon diet. Though it is not a weight loss plan, it is also not a diet to gain weight, but a diet to maintain your pounds while having radiantly beautiful skin.

Perricone’s diet urges people to have at least two to three servings of salmon every day. According to Dr. Nicholas V. Perricone, assistant clinical professor at Yale Medical School and author of the New York Times bestseller The Wrinkle Cure (AOL Time Warner), this diet type is the tastiest and most inexpensive way to have a facelift treatment.

But aside from its weight-maintaining and beauty lift powers, salmon is also an excellent choice to keep your heart, brain, and bones healthy. While it is not a magical loss regime, it is high in protein and can help those people who want to slim down their bodies. There is also some evidence that consuming protein-rich foods may burn more calories while preserving your muscles and burning your fat.

Leafy Vegetables

Leafy Vegetables

Some of the diet types might require you to go green ultimately. However, you can achieve what a vegan can make if you will add leafy vegetables to your diet. In general, if you want to zone in on heavyweights, you can consume more and deeper green veggies and let them become your nutritional bank.

One of the reasons why leafy veggies are natural foods to digest is that though they are deficient in calories, they are still packed with nutrients that can burn your extra fats. Its nitrites have always been the key to converting your white cells from fat-storing to fat-burning ability.

If you are not a fan of salad but still want to try tasting leafy vegetables as one of the natural foods to digest, you can try having a smoothie by mixing the following:

  • 1 1/2 cups coconut water
  • One ripe avocado
  • Four kale leaves
  • One celery stalk
  • 1 cup of frozen mango cubes
  • Two tablespoons ground flaxseed
  • One tablespoon honey
  • One teaspoon fresh ginger

Just put these inside your blender and blend everything, and you can finally have another taste of it!

Chicken Breast and Lean Beef

Chicken Breast Lean Beef

These two natural foods to digest can be your answers in maintaining your diet if you consume them alternately.

For lean beef or any kind of red meat, it has low to moderate carbs diet types that you can follow to lose your weight or maintain it. It consists of essential vitamins and minerals that are responsible for producing your body with iron, zinc, and Vitamin B12. However, it is still necessary to choose the right part of the beef if you want to lose weight, so make sure you always purchase lean meat.

Lean parts only have 4 grams of fat per 100 grams, preventing you from consuming more fats. Also, you should watch the amount of red meat you are eating to avoid turning it into a diet to gain weight. You can consume a small amount of it a couple of times per week so you can ensure that you can achieve your goal.

For chicken breast, you can get more protein while having only a small amount of calories. However, you should not consume this every day to be able to balance your diet.

Tuna

Tuna

Among all the diet types in the world, tuna diet offers a three-day diet type, which was designed by Dave Draper to turn on your body’s fat loss mode. By consuming tuna for three days, it can make you lose your water weight while boosting your metabolism and building your muscle mass.

Since the tuna diet is a high protein, low carb, and low calorie, you can keep your cravings alive and protect the body from having a shock. If you want to try the tuna diet plan, you may refer to the instructions on this link and do it for three to 30 days to see visible but short-term results. You can also try using this to your healthy diet recipes to add more twists.

Boiled Potato

Boiled Potato

If french fries are part of a diet to gain weight, the boiled version of it can make you lose it. A high number of people who are searching for diet types opt to consume boiled potatoes since it does the same job as eggs. You can also experience such rapid weight loss if you eat nothing for a day but plain potatoes. You will inevitably lose nearly half a kilogram!

If you want to try this diet, you must follow these instructions:

Rule 1. For three to five days, you should only consume plain and cooked potatoes. These potatoes should weigh around 2–5 pounds (0.9–2.3 kg) each day.

Rule 2. You cannot eat them with condiments. Avoid turning it into french fries by dipping them to ketchup, butter, sour cream, and cheese.

Rule 3. You can add some salt, but you must avoid it as much as possible.

Rule 4. For drinks, you can only have water, plain tea, or black coffee.

Avocado

Avocado

Foods that are high in fat or fiber can make you feel like you are always full. Though avocado is included in the natural meals to digest list, it has a strong effect in making you feel more satisfied after eating it.

In some studies, they have been stating that if a person eats avocado, they will no longer have a strong feeling or desire to eat for longer hours, and cravings will not be possible. With this, you will inevitably affect your appetite as you will control your food intake more, especially when you already feel full.

Aside from losing weight, avocado can also maintain your current weight without compromising your health. Compared to those who refuse to eat this, people who add avocado to their desired diet types have a lower risk of having a high body weight. This also has so many qualities of a weight loss-friendly foods, so you must add this to your natural meals to digest list.

Apple Cider Vinegar

Apple Cider Vinegar

Apple cider vinegar is more famous for preventing and curing gout and other bone-related diseases by lowering blood sugar levels and uric acid. But aside from this ability, this can also be added to your water to maintain your weight.

This liquid has acetic acid that quickly dissolves into acetate and hydrogen that can promote weight loss. This can also reduce your body’s fan storage –specifically your belly and liver fat.

It can also quickly burn your fat and prevent more fat buildup by suppressing your appetite. With this benefit alone, you can be sure that you will see visible effects once you mix this at least to your water.

Chia Seeds

Chia Seeds

Have you seen those easy foods to digest in the market? Some of them have these tiny little black seeds that look like small eyes when you take a closer look. But these little eyes called chia seeds can actually be your key to lose weight.

Each seed of this contains high fiber and protein that can quickly suppress your appetite and make you feel full for hours. Since it still has a low calorie, chia seeds can also serve as your low-calorie snack.

Moreover, they have the ability to absorb fats 10 times to their actual weight. Aside from being weight friendly. It can also slow down the absorption of sugar into your bloodstream, preventing blood sugar spikes that are not helpful to your health status.

Whole Grains

Whole Grains

For years, whole grains have proven their capacity to boost a person’s metabolism while giving enough nutrients to your body. You should know the difference between whole grains and refined grains, and how the first type of grain significantly improve your fiber intake while adding more nutrients to your body.

If you are familiar with breakfast cereals, some of these natural foods to digest are made out of whole grains, so it can indeed reduce your risk of being overweight or obese. If you also get the right amount of portion size, you will have a smaller waist circumference in no time.

Growing Healthy: How To Establish Good and Healthy Relationships

Growing Healthy: How To Establish Good and Healthy Relationships

As we grow older, we aim to have nothing but healthy relationships because these people are the ones we will spend the rest of our lives with them. To have healthy relationships mean growing healthy, so keeping them close to us is as essential as taking care of ourselves.

Just like the way you built yourself over the past years, establishing a relationship with other people can also take time if you want it to be healthy and strong.

If you have experienced failed relationships in the past, you will know how a single problem can cause a time bomb to explode, as if it is just waiting for a small mistake before a person tells you that taking a break might be the best thing than being with you.

Of course, hearing those words can hurt you. But you will know who created the lapses and who overlooked them. After all, loving someone is like riding on a seesaw — it will never work if there is no one sitting at the other end of it. It is essential to know when to pull and push, and to realize when everything is already too much. When that happens, taking a break might be the only option you should face.

We all want to avoid that and safeguard all the relationships we have. Not because we already have invested our time, efforts, and commitment to them, but because we know our lives will never be the same again once we lost them. So to keep the fire burning, we will let you know through this article how you can keep your healthy relationships without taking a break.

Before we proceed, you may try reading “How Emotional Intelligence Plays HUGE Role In healthy relationships.” In that article, more knowledge of how your emotions can prevent you from always saying goodbye when you can still save previous relationships.

 

  1. Make Time For Each Other
  2. Stay Connected
  3. Understand That There Is Always Ups and Downs

Make Time For Each Other

Make Time For Each Other

Time truly is something you want to invest in if you are going to experience growing healthy, and it is the same as investing it on to create healthy relationships.

Falling in love and listening to your partner are complementary ways to keep your relationship burning. Sometimes, the things you did during your first date is exciting anymore since you failed to remember how it made you feel during the first time.

Time plays a vital role in creating healthy relationships since, as we grow older, we tend to focus on working so hard to be the best versions of ourselves. We divide our time alone with our families, friends, and loved ones. But as years go by, we will find it hard to find time together again, most notably when you two are already preparing to settle down.

But it is reasonable, isn’t it? To sacrifice what you have today to have a better future together. If the two of you share the same high level of emotional intelligence, then you will surely get through this together. Growing healthy with your partner contributes to the version of you when you are growing up. As long as you understand each other’s sacrifices, then you two are still good.

Also, some couples still prefer face-to-face interaction and communication rather than virtual messaging. If you can notice, younger generations nowadays opt to talk using texts, emails, social networking sites, and other internet-related communication.

Though these are all instant, it is still essential to exchange your stories in person as it can strengthen your relationships. Using too many devices also does not have many positive impacts on yourself and the nervous system, and worst, it can lead to more severe health problems.

It is okay to exchange your “I love yous” and other sweet messages via text or voice messages, but nothing can still beat if you will express your feelings in a person. If you continue to distance yourself with this, taking a break might be your next step. This is because they no longer feel like you understand them or appreciate them, so your ending might be more likely a disconnected couple.

No matter how busy you are, taking care of each other, as well as your emotional and mental health, is essential in growing healthy together.

You can set a regular time to see each other and go on a date, or you can also have at least one day per week where you can put your electronic devices down and focus on your partners. You can also reserve a day where you can spend it on enjoying your hobbies together, or probably a simple walk to the park is already okay.

The most important thing about staying close and having healthy relationships is how you stay focus without breaking the fun. Sure, being earnest is a must, but you two still need to exchange laughs from time to time. Keeping your sense of humor can ease away your anxiety and stress, and that will surely connect the two of you more.

Stay Connected

Stay Connected

Aside from time, constant communication will help you prevent taking a break from each other. When growing up, we always feel the need to share our feelings and thoughts.

In relationships, having excellent communication brings positive emotional connection since you let your partner relate themselves to you, and they do the same in return. Practicing constant contact will work your healthy relationships through without taking a break due to the problems you are facing.

Since you are in a relationship, your partner serves as your best friend, as well.

You can tell them anything that you want to say to them, be it your worst day at work or in school, tell them about the traffic and how it got you late. You can tell them how you are craving for this and for that, or you can also inform them that your favorite Netflix series just ended. You see, being open makes healthy relationships, and that is what we want.

After all, loving someone should provide comfort and understanding to both parties to achieve goring healthy. To attain this, you must be a good listener whenever your partner has something to say. That way, you can make them feel valued while showing them that you are not just hearing them, but listening to them, as well.

Jon Kabat-Zin wrote in his book “Wherever You Go There You Are,” these are the tips to become a better listener.

 

  • Put yourself inside the mind of the speaker.
  • Listen for meaning.
  • Pay attention to body language.
  • Cultivate empathy.
  • Avoid making judgments.
  • Look into others’ eyes when they’re speaking.
  • Pay attention to the feelings associated with the words.
  • Notice the speaker’s tone and inflection.
  • Repeat in your own words what someone has told you (empathetic reflection).
  • Acknowledge that you’re listening by nodding or saying, “Uh-huh.”
  • Occasionally summarize others’ comments when given a chance.

 

But if you are too stressed to stay connected, you should let your partner know about it so you will not leave anywhere hanging. Remember, they are your partner, and whatever that is going through your mind should be known to them so that they can help you out and try to make things better for you instead of taking a break away from them.

That way, you will be calmer as you try to avoid regretting those things that will occur during your misunderstandings and conflicts.

Understand That There Is Always Ups and Downs

Understand That There Is Always Ups and Downs

healthy relationships are not a straight line, indeed. Each one of them experiences downs, and that what makes the connection between two people deeper.

Growing healthy means knowing that there is no perfect person in healthy relationships no matter how durable and robust the two people are. Each one of us has our own flaws, and it might cause us to have downtime with our partners sometimes.

Temporarily taking a break by parting ways might help you, but it is still better if you can fix it together most especially when you convince yourself that you two are a team. You will not always fall on the same page.

If you have something on your mind that stresses you, it is certain that he is experiencing the same feeling but due to different reasons, instead.

In a study conducted by Guy Bodenmann of the University of Zurich and Ashley Randall, they stated in the article “Current Opinion in Psychology” that “Stress — the physical or psychological reaction to real or imagined demands — is embedded within our social context, and can impact the ways in which we interact with others, specifically our romantic partner.

While some individuals may face increased experiences of stress due to personality traits, such as neuroticism, or mental health conditions, such as diagnosed anxiety or depression, the focus of this manuscript is to present a review of associations between stress and romantic partners’ relationship satisfaction irrespective of these individual differences.”

When growing up, you should teach yourself the fact that there are a lot of stressors surrounding even the healthy relationships so it is important to cope with stress and not vent it with your partner — though it seems like the easiest thing to do. There are healthier ways to manage your feelings, specifically your anger, stress, and frustration.

However, you should know when a solution is healthy or not so you can avoid adding more fuel to the problem. The most important thing to do here is to continue to move forward together while looking for the perfect solutions to get through the rough spots.

Remembering what you have been gone through can also help you calm down. By imagining those happy memories and thinking about your future together, you will find more courage to immediately look for a solution so you can continue growing healthy together.

Drifting apart or taking a break is never a solution here if you want your relationship to last for a long time — or forever.

When you commit mistakes, you should be humble enough to admit it and do something to fix this. Changing for the better will not hurt you. In fact, that is what makes healthy relationships stronger. Your pride has no place here if you aim to be with that person.

If you really want to spend the rest of your life with them, make sure that when growing up, you take note of the bad habits that you have and adapt some changes to improve yourself. If you need to seek someone else’s help and advice, it is alright since therapy can help you a lot.

There are some things in your relationship that, sometimes, are becoming too toxic and overwhelming to handle. There are some love experts, or even your parents, who know better and can give you a concrete answer to fix your relationship.

There is no need to be shy if you only want the best things to happen. Your downfall is your partner’s downfall, too, and you should work harder to get back up together stronger.

Remember, it is normal to have ups and downs, and you should embrace that instead of sacrificing healthy relationships by suddenly taking a break. Not all relationships are 100 percent alright all the time. You must remember that you are in a relationship with an individual, and they are still trying their best to do everything just to achieve everything by growing healthy like you.

Disagreements should never be a reason for you to quit, and it is only possible if you keep yourself to each other burning. Respect each other when you are happy, when you are sad. Respect each other’s feelings when you are angry, or when you are too tired to deal with anything else.

Remember that once you said something negative, they will remember that forever, and you cannot take them back anymore. But the most important thing to have healthy relationships is to forgive, every time, even if you think they do not deserve it.

This Is How You Can Start Letting Go When You’re Having a Hard Time

This Is How You Can Start Letting Go When You’re Having a Hard Time

To have someone by our side when we are facing a stressful life is such a blessing. They can help us get better; they can do something for us that can make everything around us a little lighter. We tend to build great memories with them, and unknowingly, we became too attached to them.

However, not all relationships last, and some of the people we cherish the most might leave us at an unexpected time. In some other cases, it is us who need to do the letting go job though it hurts knowing that taking a break from them this time means not having them forever. We hold onto people who become important to us, so tight that we can find it hard once we finally need to say goodbye.

We need to release everything that brings us down and make us feel like we are never enough for anyone. It is not about whose fault it is anymore but who can take responsibility. While some people get themselves into blaming games just to win the battle for the last time, it is more important for people that we all have our lapses, and it is easier for us to move on that way.

Although letting go can be one of the most stressful life events we need to go through, it can surely teach us to be matured enough to face the hardships of finally leaving someone since we can no longer change or improve the situation. Taking a break might help, but if the relationship already reached the point wherein every little thing around you became toxic, it is no longer doable to stay when it can only break things even more. 

The truth is that every beginning has an ending. But ending things does not mean it already ends for you, as well. Letting go of people means giving yourself a chance to find someone better, or be better for yourself instead. It will never be easy since it will take time before you can entirely do it. But it is possible, and you should do it for your well being.

Letting go is hard; we all know that. But if you start correctly and do the necessary things to step forward, you will surely make it, though. Sometimes, letting go is much easier than holding on to the idea that something might still be fixed. To help you out, we listed three things you should start doing to finally let go of the stressful life you have right now.

 

  1. Ask yourself if it is what you want.
  2. Make sure to bring the lessons from that relationship.
  3. Focus on yourself and practice self-care.

Ask yourself if it is what you want.

Ask yourself if it is what you really want.

Before you can start letting go and saying goodbye, there are a lot of questions you should answer inside your mind so you can be sure that you will not regret your decision in the end. Since letting go means cutting the cord permanently, you should think about what you want to do numerous times. That way, you are not only saving the fixable relationship but also yourself from another heartbreak.

There are some questions you need to ask and confirm to yourself before making a move. First, you should know whether that person is causing you to have a stressful life or not. There are times that we become emotionally exhausted that we are blaming other people for that.

But if you are convinced that spending time with that person no longer excites you, maybe it is time to take a step away from the stressful life of yours. You should also take note of your behavior. If that person only brings the worst out of you, then you should do the work now.

If you feel like they do not value you enough, then walking out from that person’s life is the best thing you can do.

Life is full of twists and turns, and it is essential to have someone who can stay by your side throughout all those life events, someone whom you can pour yourself out and still be the happiest because they do the same. But if your personalities and values clash, that’s a whole different thing since we all need someone who will be able to take care of us — physically, emotionally, and mentally.

Do not hide behind your feelings. Ask if you want this. Communicate with your inner voice and discover how you feel. In lovepanky.com‘s website, you can see the questions you should ask yourself before letting go. Those queries are the following:

  • Why am I leaving?
  • Would I still be myself if I left this person?
  • Where do I see myself with this person in the next five years?
  • Does this person make me feel happy?
  • Am I a better person because of this relationship?
  • Do I love this person and not the version of themselves that I want them to be?
  • Will there be regrets if I don’t end it now?
  • What values does this person give to my life?
  • Are we dedicating time and commitment to the relationship?
  • What will my life be like when I have left?

Make sure to bring the lessons from that relationship.

Make sure to bring the lessons from that relationship.

Moving forward does not mean leaving everything. As you take a big leap forward, there are things you should carry, so you will not be repeating the same mistakes. Sometimes, the most stressful life events leave the hardest but most necessary lessons if you pay attention carefully.

Compared to your previous relationship, you will be able to notice red flags immediately in the future and refuse to ignore them anymore. You will also learn that ignoring them is never a good idea since not everything can be fixed tomorrow, the other day, or next week. If you can set the problem now, do it. This will not just save your relationships, but this can also prevent you from having a stressful life since talking about the issues now will keep you from thinking about it so much.

Also, you must learn what you failed to hear last time. Maybe you became self-centered, or they just refused to talk to you. But listening is one of the essential things you should do to avoid the reoccurrence of the most stressful life events. Listening creates the best foundation for every relationship.

Not only it lets you learn more about a person, but it can also make them feel like they are important enough not to be ignored. After letting go, you should learn to listen more, and that will surely help you not to be annoyed by anything. But it is not just about their worth. You, as well, will learn hour own, and you will see how taking a break can save you from a stressful life.

Sure, there is always a toxic relationship. But every time you go through that, you should know your self-worth and the importance of self-esteem. You should take note next time that a relationship should not cause you to lose your self-respect.

After all, it is yourself who you should always take care of and love more so you will not be alone with anything in the end. It is not a selfish move. It is more than that. It is more than just looking at the most stressful life events and realize that you never did something for yourself, that is why you are pouring everything to your own feet now.

But it is about putting yourself first by giving the right amount of self-care and self-love, whether you are in a relationship or not.

Learning to stand up alone can make you even more robust, and if you never learned it, the toxic relationship can push you to do so. With this, you are building walls against any manipulations or anything terrible. You will also hear no lies anymore. So stand up and never forget the lessons.

Focus on yourself and practice self-care.

Focus on yourself and practice self care.

Just like what we mentioned, letting go also means taking a break from a stressful life, and you should use this time to take care of yourself now. Maybe you have given everything in your previous relationship, but we know that there is still something store in you that you can finally present to yourself.

There are a lot of things you can do to practice self-love after letting go, and you should learn all of that because it is extremely important.

Self-love is the greatest gift you can give to yourself as it is the key that will take you out of the stressful life. No one has a better understanding of your thoughts, needs, and wants other than yourself. So it is really essential for you to learn this once you think of taking a break.

In order to do this, you must know what things about you that need more attention and love are. This is because you can only have healthy relationships if you have learned this. As a result, you can set boundaries next time in order to have more fulfilling relationships soon.

Without this, you will drastically lose your ability to be successful in a lot of things because you will hate yourself more.

When you have self-love, you will understand yourself more to the point that you can finally understand your flaws and move on from the most stressful life events.

The end of your relationships surely is a period of self-doubt. But there are some ways to show yourself s little love. First, start with the little things. Appreciating the smallest things you do can help you take a step toward healing. You can also do this by going on therapy to unleash your inner capacity as a person.

When you go on treatment, you also try to dive into your innermost thoughts and understand yourself more. That way, you will learn how to love yourself more.

But loving yourself after experiencing stressful life does not only mean taking care of your mental and emotional health but also offering yourself something that will benefit your physical health. You might want to treat yourself whenever you accomplish one of your goals. You can opt to go to the mall and buy what you want without looking at the tag price.

You can go to a spa for a massage or experience a sauna. Or you may also try having full pedicure and manicure moments. Not only these things can improve your appearance, but it can also boost your self-esteem even after you lose someone important.

You see, letting go does not always mean finding some time alone. You can still ring your friends and exchange some good topics for shifting your attention for a while. Maybe you lost some connections with them due to the toxic relationship you just had, and reconnecting with them after you let go of that special relationship is fine.

Communicating with other people can also lighten up your mood while making your progress. But you can also interact with yourself by writing down your answers to the following questions:

  • In what ways did your ex make you a worse version of yourself?
  • In what ways did they make you a better version of yourself?
  • How can you hold on to these beneficial qualities while letting go of the conditions that no longer serve you?

Once you study your own emotions, you will surely no longer have stressful life even after you let go and move on. Letting go might be something hard for you to do now, But you can only have a better experience once you bravely take a step forward and move on from your past. This is how you will heal. This is how you will feel happy again.

How Emotional Intelligence Plays HUGE Role In Healthy Relationships

How Emotional Intelligence Plays HUGE Role In Healthy Relationships

Relationships nowadays always lack something, and most of the problems root from misunderstandings and emotional abuse. Aside from romantic relationships, low emotional intelligence can affect your healthy relationships as well as your other social relationships.

Some experts even claim that EQ is more important than IQ, as EQ can push us into success or failure in life.

There are times that your family, friends, and colleagues might cause tensions if they have poor emotional skills that could have helped them in establishing healthy relationships. At this point, taking a break can help you have time to work on your emotional intelligence so you can help others fix theirs, as well.

Emotional intelligence plays a huge part in establishing healthy relationships. It is considered as the “driver to success,” and it does not do something contrasting against IQ. As Theodore Roosevelt said: “No one cares how much you know until they know how much you care.” In that case, EQ is, in many ways, is the essence and soul of being human.

Also, the higher our emotional capacity, the higher the chance that we can guard our relationships snd make them last for a longer time. You should watch yourself if you can quickly know whether you can understand everything about yourself — including your behavior and emotions.

That way, you will be able to practice self-management and regulation to have full control of your feelings. Once you did all of these, you will feel more motivated to act and do all the tasks so you can attain your goals.

While this is just a little background of the broad EQ discussion, we will elaborate everything in this article so you can have more knowledge of how your emotions can prevent you from always saying goodbye when you can still save previous healthy relationships.

1. Signs That You Have Low Emotional Intelligence

  • You are getting involved in a lot of arguments.
  • You belittle other people and their feelings.
  • You tend to blame other people.
  • You are not trying to understand other people.
  • You are always running away from problems.
  • You suddenly feel a shift in mood.
  • You cannot keep relationships for a long time.

2. Why You Should Be Emotionally Intelligent

  • So you can recognize your emotions.
  • So you can have self-control.
  • So you can acknowledge other people’s emotions.

Signs That You Have Low Emotional Intelligence

Signs That You Have Low Emotional Intelligence

Just like other emotional problems, low EQ also shows apparent signs and symptoms that you should never overlook. Often, ignoring the red flags can only cause you more troubles, and it might even cause you to lose some of the most important relationships that you have. So for you to prevent that, you should be familiar with the following that can help you realize that you currently have low EQ.

 

You are getting involved in a lot of arguments.

Those people whose emotional intelligence is too low to know when to fight and when you should not have a higher tendency to involve themselves in a lot of arguments. This is mainly because they have closed their minds on listening to other’s concerns since they get too overwhelmed with theirs. They are also more likely to focus on their own that they forget whose fault something is.

 

You belittle other people and their feelings.

Since a person has a limited understanding of other people’s struggles, they are spewing out words that they do mot know can break healthy relationships. Sometimes, saying goodbye to them before they can even utter something terrible can be of help. But they are learning how to expand their understanding and accept the fact that everyone has their flaws can help them get over it.

 

You tend to blame other people.

Instead of understanding other people, people who have weak emotional intelligence do not consider taking a break as an option. Instead, they continuously blame other people for their actions and move on as if nothing happened. In the end, they might say that they never had a choice but to take it into someone else. But not taking responsibility can only lessen the EQ and make them feel like they are the victim all along.

 

You are not trying to understand other people.

There are tips for healthy relationships, and listening is always included in them. But with this kind of people, expect that those who have lower EQ become overly critical of other people’s feelings and thoughts. One should not only be listening to establish healthy relationships, but they should also understand them to widen their capacity in knowing what is going on in other people’s heads.

 

You are always running away from problems.

Since these people want to feel like they are always right, and they have always been the victims, they also tend to run away since they do not know how to respond anymore other than blaming others. This happens when no one is on their side anymore, and the thoughts became too much for the little minds. However, running away from problems never helped anyone, and never it will.

 

You suddenly feel a shift in mood.

Low EQ does not always mean sudden outbursts, but it can also cause a person to shift its mood until they lash out and upset. These shifts can also push people to be overwhelmed, which can lead to them being uncontrollable.

 

You cannot keep relationships for a long time.

Since people with low EQ have these negative traits, they cannot keep relationships for too long since they eventually turn into toxic people to whom others are ended up saying goodbye to. In this period, whatever tips for healthy relationships they have learned, they can no longer use it most, especially when their capacity to understand people’s emotions — which is very vital in establishing healthy relationships — no longer work.

Why You Should Be Emotionally Intelligent

Why You Should Be Emotionally Intelligent

Life is something that you should build with healthy relationships. Managing our EQ can also affect our work. In fact, according to the Center for Creative Leadership, 75 percent of careers are “derailed for reasons related to emotional competencies, including the inability to handle interpersonal problems, unsatisfactory team leadership during times of difficulty or conflict, or inability to adapt to change or elicit trust.”

If that is the case, then EQ is the indicator of success. But other than that, there are three reasons why emotional intelligence is essential.

 

So you can recognize your emotions.

Taking a break sometimes can help, of course. But expanding your limitations when it comes to emotions can help you know more about yourself. Instead of getting angry over little things, you will know that there are still other emotions that you can feel if you can only allow yourself to express what you want other people to know.

That way, whenever an argument comes in your form, getting angry and running away will never be your options anymore.

Being an emotionally intelligent person will finally allow you to know the best ways to respond in a situation. You will no longer choose to be a burden and a nuisance since you will be more open now.

You will try to consult yourself in every problem that will occur in your current healthy relationships so you can immediately safeguard it using the correct and best way possible.

Once you learn how to identify what you are feeling, then you finally got over your past self as you become a better person now. Your reactions will also be quicker far as you will no longer ask for a time you can spend while thinking and taking a break. But that does not mean your response is still incorrect, because this time, you have finally learned to consult your innermost thoughts.

 

So you can have self-control.

Competency and self-control always need to be together in a sentence. A person can never be called competent if he does not have self-control. A person who has control over himself cannot always be called fair. That is because releasing your emotions should be done in a mindful way rather than being tackless and heartless.

The ability to control and manage disturbing thoughts and feelings cannot only save your healthy relationships, but it can teach you how to remain active, too.

But you must keep in mind that managing is different from suppressing. Suppressing everything can only unleash your difficult emotions, and that is super toxic if you will apply it to your relationships.

We need our positive feelings to overcome that, but we also need to take some time as taking a break can release all the negative emotions in you. You can opt to have a heartfelt conversation with a friend or a family member, or you can write it down so you can feel better.

In the book, The Brain and Emotional Intelligence, they scientifically explained, “The amygdala is the brain’s radar for threat. Our brain was designed as a tool for survival. In the brain’s blueprint, the amygdala holds a privileged position. If the amygdala detects a threat, in an instant, it can take over the rest of the brain—particularly the prefrontal cortex—and we have what’s called an amygdala hijack.”

To put it into a more understandable context, one should adopt in their lives by accepting that they make mistakes, but we should do something we will not regret later. This is because emotional hijacks lessen our emotional intelligence competency, and it causes our destructive and unhealthy emotions to build up.

It is easier to stop your emotions and have self-control if you can check it as soon as it feels like it is coming already. Aside from controlling it within yourself, you can speak it all out and talk about those events with yourself while doing breathing exercises. That way, you can surely start having more control over your emotions so you can start saying goodbye to your negative traits.

 

So you can acknowledge other people’s emotions

Understanding others, just like what we have mentioned, is crucial for establishing healthy relationships. This creates an empathy that lets you sense other people’s feelings and emotions, so you will not hurt them in any way. To understand them, you must learn how to listen, and emotional intelligence can help you do that.

Aside from listening, showing yourself to others, and putting yourself in their shoes can help you understand their perspective. That way, you cannot give offensive comments anymore if they did something wrong.

Pretending you know them will not cause them or you any good. They can also notice whether you are sincere in acknowledging their emotions; you must do it with empathy and sincerity. After all, false compassion will only give them an invalid response, too, as if you do not trust them.

Understanding that not everyone is soft enough to accept all the criticisms can also give you tips for healthy relationships. Recognizing that everyone is different is a good stepping stone to do all the difficult things more efficiently, and that includes understanding everyone’s differences.

If you ever disagree with someone again, you will learn how to remain calm and understand the situation more before speaking. Once you suddenly find yourself to feel upset because of a seem-to-be never-ending quarrel, you will find ways to calm yourself again, even if it means taking a break. After all, it is better to take some time alone other than saying goodbye to the healthy relationships you have built for years.

Once you reach this point, there is no way you cannot feel empathetic to them anymore. Instead, you will find yourself finding ways for you to prevent yourself from taking something personally and hit it to others once again. That is emotional intelligence is all about — having broader understanding more than ever.

3. Detecting Major Depressive Disorder Symptoms

WORKOUT REGULARLY

Your physician or a psychological wellness specialist can make an MDD medical diagnosis based upon your signs, sensations, as well as action patterns. They will undoubtedly ask you particular inquiries or offer you a survey so they can much better figure out whether you have MDD.

To be identified with MDD, you require to fulfill the signs and symptom standards detailed in the Diagnostic and also Statistical Manual of Mental Disorders (DSM). This guidebook aids physicians in identifying psychological wellness problems.

According to its requirements, you should have five or even more of the complying with signs and symptoms, and also experience them at the very least daily for a duration of greater than two weeks:

  • You feel short-tempered or depressing the majority of the day, almost every day.
  • When appreciated, you are much less interested in a lot of tasks.
  • You all of a sudden shed or put on weight or have a modification in cravings.
  • You have a problem sleeping or intend to rest higher than typical.
  • You experience sensations of uneasiness.
  • You feel abnormally exhausted and also have an absence of power.
  • You feel guilty or pointless, frequently regarding points that would not generally make you feel this way.
  • You have a problem focusing, assuming, or choosing.
  • You consider hurting on your own or dedicating self-destruction. 

The signs of depression can be knowledgeable in different ways amongst ladies, youngsters, and also guys in different ways.

Symptoms of depression in men that they might experience:

  • state of mind, such as rage, aggression, irritation, nervousness, uneasiness
  • psychological wellness, such as sensation vacant, depressing, helpless
  • habits, such as loss of passion, no more searching for satisfaction in favorite activities, really feeling worn out quickly, ideas of self-destruction, alcohol consumption exceedingly, making use of medications, participating in risky tasks
  • sex-related passion, such as lowered libido, absence of sex-related efficiency
  • cognitive capabilities, such as lack of ability to focus, problem finishing jobs, postponed reactions throughout discussions
  • rest patterns, such as sleeplessness, uneasy rest, extreme drowsiness, not resting with the evening
  • physical wellness, such as tiredness, discomforts, frustration, digestive system issues

Learn more about Depression in Men

Signs of depression in women that they might experience:

  • state of mind, such as irritation
  • psychological health, such as feeling vacant or unfortunate, distressed or helpless
  • habits, such as loss of rate of interest in tasks, taking out from social interactions, ideas of self-destruction
  • cognitive capabilities, such as believing or chatting a lot more gradually
  • rest patterns, such as trouble resting via the evening, waking early, sleeping way too much
  • physical wellness, such as reduced power, better tiredness, modifications in hunger, weight modifications, pains, discomfort, migraines, enhanced pains

Understand more about Depression in Women

4. 3 Fundamental Ways to Prevent Depression

STAY CLEAR OF ANXIETY

It was previously pointed out how depression can profoundly influence our lives. Only how are we meant to stay clear of depression? Sometimes, it’s possible to avoid depression, even if you’ve currently had a previous episode. 

There are numerous way of life modifications as well as anxiety administration strategies you can utilize to stay clear of or protect against depression. Particular triggers can create us to experience depressive episodes.

While triggers might be various for everybody, these are several of the very best strategies you can utilize to prevent or avoid depression regression.

1. Stay clear of anxiety

There is thought about to be a connection between anxiety in an individual’s life as well as depression or stress and anxiety. The Medical News Today indicated that a 2012 research performed with vet trainees discovered tension harmed psychological health and wellness, complete life satisfaction, as well as essential health and wellness.

A range of elements, consisting of job, education and learning, domesticity, or connections, can create tension. When they develop, it is vital to attempt handling and also to resolve these demanding scenarios.

Persistent stress is just one of the most preventable usual sources of depression. Discovering just how to deal as well as take care of with anxiety is crucial for ideal psychological health and wellness.

To take care of tension, you can:

  • Stay clear of overcommitting to points.
  • Technique mindfulness or reflection.
  • Find out to allow points that you can not manage.

2. Workout regularly

The workout provides a series of wellness advantages consisting of assisting avoid depression. Both low-intensity and also high-intensity exercise is useful in this regard. High-intensity workout launches the feel-good chemicals, called endorphins, right into the body.

Low-intensity rehearsal endured over prolonged duration aid begins healthy proteins called neurotrophic elements, which enhance mind feature and also make an individual that is working out feel far better.

Lots of people that are dispirited have reduced inspiration for the workout, so it is an excellent concept, to begin with, 5 mins of strolling or doing a satisfying task, and also progressively raise the size of time over the coming days, weeks, as well as months.

All sorts of exercise can aid deal with depression. However, it’s finest to work out frequently. To obtain even more workout, you can:

  • Sign up with a sporting activities group or workshop (like yoga exercise or kickboxing), where you’ll become part of an area along with being energetic.
  • Take the stairways rather than the lift.
  • Make it a behavior: This is the most effective means to preserve the physical fitness degree that is most reliable in protecting against depression.

 

3. Stay clear of typical triggers

As long as feasible, an individual ought to stay clear of triggers related to the start of their depression signs. This, indeed, is not continuously necessary, as well as in many cases, it can be difficult.

If a particular individual or team of individuals is a trigger, the person will certainly have to consider the benefits as well as negative aspects of preventing them. Work could be a trigger; however, leaving a job is not always feasible.

Any life-altering choices, such as these, require to be extensively considered. There are some depression sets off. However, if you understand about them, you can prepare for them, which can aid you to deal preemptively.

Instances of inescapable depression could be the wedding anniversary of a separation or a fatality, or understanding that you’ll see your ex-lover and also their brand-new companion at your kid’s college feature.

To prepare for these triggers, you can:

  • recognize that it’s turning up, as well as understand what it will undoubtedly require to
  • have strategies with a pal, or ask somebody to sign in with you
  • advise on your own that you will undoubtedly make it through it

The most crucial point is that the private recognize what causes their depression as well as functions towards a means of handling as well as preventing them as a lot as feasible. 

Outro:

Sometimes, you might require additional outside assistance. The indication might turn up extremely instantly, or you might feel that your self-management technique isn’t sufficient. Looking for free aid does not imply that you’ve done anything incorrect, and also, it isn’t an indicator of weak points.

Asking for assistance when you require it is an indicator that you comprehend how depression impacts you and even the desire to take activity. You are not the only one in this fight. You are still worthwhile despite having depression. 

If you want to know how to extend your help to people experiencing depressive symptoms, understand and check out our article “Helping Someone with Depression.” Support could go a long way! Curious about how depression is being treated? Check out our article about Depression Treatment.

5 Healthy Diet Tips That Can Boost Your Immunity During Coronavirus Outbreak

5 Healthy Diet Tips That Can Boost Your Immunity During Coronavirus Outbreak

To flatten the curve caused by the coronavirus outbreak, each one of us should do something to stop the coronavirus transmission. And it is possible if you can boost your immunity with these healthy diet tips while you are on lockdown.

Staying at home amid the ongoing health crisis means giving yourself a chance to boost your immunity to fight the disease. Some people make their ways to achieve that — some people are now spending more of their time exercising on their backyard, the others are trying to search for the immunity-boosting activities they can try at home.

Since they want to maximize their resistance or reduce the risk of catching it, most people are taking so vitamins and eating all their foods on the table so they can always feel full and strong enough.

However, not everything you eat is ideal, but there is a perfect diet type for everyone. Balancing what you eat and learning about their benefits are undoubtedly great ways to consume them the better way.

Getting proper nutrition is more crucial right now most, especially when we are yet to discover the vaccine to stop the coronavirus outbreak and transmission. Healthy eating can improve your immune system so it can do its job in fighting germs and viruses.

You may have the ideal diet type you have been doing for years, but due to coronavirus outbreak, you temporarily do not have so much access to the markets where you can buy fresh goods. The situation may also have caused you to shift your previous healthy eating habits to not-so-ideal ones.

Still, with the following tips, we are sure that you can boost your immunity again during coronavirus outbreak even with limited healthy food sources that you have.

1. Go Green
2. Say “No” To Processed Foods
3. Increase Fruits and Vegetable Intake
4. Healthy Snacking is Better!
5. Avoid or Reduce Alcohol Consumption

Go Green

Go Green

For people who are into that kind of diet with no carb, going green is heaven-like to them.

Vegans and vegetarians tend to cleanse their system with this diet type since it only involves consuming green vegetables rich in several vitamins and minerals. For example, if you want to add more calcium to your diet, then you can go for green leafy vegetables. For a sample diet to gain weight healthily, you can opt for green fruits like avocado, pear, or green apple.

This is by far the most accessible diet type during coronavirus outbreak since you can quickly get these vegetables in some stalls or your backyard if you have one.

Though you must seek supervision from a health care practitioner before you can choose this diet, going green gives you the best health benefit as it primarily adds moisture to your internal organs, particularly your liver, pancreas, and colon.

If you are once into the meat, carbs-rich foods, and dairy products and want to shift with this diet with no-carb type, you must gradually adapt to it by taking a little portion of it day by day. To give you an idea, you can follow these healthy steps to begin your green diet journey:

  • Making a smoothie for yourself is the best way to start your new diet type. You can mix spinach and avocado and add more flavors by also dropping cucumbers and parsley onto your blender. Treating yourself with this vegetable shake can prepare your body for more portions of it in the next few days while building resistance for a possible coronavirus transmission. Ideally, you can drink a glass of this for seven consecutive days before adding more green to your diet.
  • Once your body adjusts on its own already, you can serve some side dishes now. Instead of oily and starchy snacks, you should go for sautéed green veggies. If you are still craving for some oils, adding olive oil on it can do the job already.
  • Green for lunch? No problem! As you start with your diet with no carbs and replacing them with salads, your taste will get more familiar with green vegetables’ flavors. The once you hated green peppers will eventually become your favorite. Your mixture may contain snap peas and cilantro plus balsamic vinegar and olive oil. You can add more and fully-packed it with leafy veggies according to your preference.

Since you still cannot go out due to fears of coronavirus transmission, you can make this simple mixed green salad recipe from Food Network with the few ingredients at your home:

Ingredients:
One head romaine lettuce
One cucumber, peeled and sliced
2 to 3 plum tomatoes, cored and cut into small wedges
One small red onion, sliced thin
Olive oil and red wine vinegar, to taste
Salt and pepper

Instructions:
Tear the lettuce leaves into bite-sized pieces and transfer them to a large salad bowl. Add the cucumber, tomatoes, and onion. Sprinkle with the oil, vinegar, and salt and pepper, and toss to combine.

Say No To Processed Foods

Say No To Processed Foods

Since the possible coronavirus transmission made all the markets to close down, this decreases the availability of fresh foods on your fridge. Since canned and processed foods truly have more supply compared to new goods, more and more people tend to purchase these instead.

However, this way of consuming food is never an ideal type at all since they all contain high levels of salt.

According to the World Health Organization (WHO), a person can only consume less than 5 grams of salt per day. It only means that if a person only takes processed foods for breakfast, lunch, and dinner, then they are more prone to severe illnesses.

This includes type 2 diabetes, cancer, and celiac disease. Premature death and adverse cardiovascular disease may also arise when you consume too much processed meat and foods.

Aside from salt, these highly processed foods are also high in saturated fat and salt. This diet type will only make you more prone to the virus once you get out of your house with a deficient and weak immune system.

Though fresh products are not always available due to coronavirus outbreak, limiting the amount of this type of foods in your diet type may help you prevent the diseases above.

Also, instead of adding sugary drinks in your shopping carts, you should go for fruits like lemon, lime, and cucumber instead.

Increase Fruits and Vegetable Intake

Increase Fruits and Vegetable Intake

Just like what we have mentioned earlier, you should opt for a more nutritional diet type to help you get through the coronavirus outbreak.

Purchasing and storing them are the main problems you will face during coronavirus outbreak since the governments have approved the stay-at-home orders. But since there are still limitations and consumers can even make short trips outside their homes to buy the basic needs, you should take your chance and ensure that you will be picking the freshest fruit and vegetable to help you achieve a healthier lifestyle.

No one wants to waste any of these foods, so you should pick the ones that can be frozen but still retain their nutrients and flavor. For example, you can cook soups out of fresh vegetables and put them in the fridge so you can always have meal options for a few more days. This way, you can easily preserve them and consume them again just by reheating the soup.

Also, fruits and vegetable intake does mean not only the food that we can munch but also the ones that we can drink. Amid the coronavirus outbreak, proper hydration can also increase the effectiveness of your preferred diet type. If you are already tired of tap water and want to add more flavor to it, let go of sugar-sweetened beverages and do your natural and fresh sweetened drink instead.

Some of the ideal fruit shakes and smoothies you can make during coronavirus lockdown are:

• Banana-Maple Smoothie
• Mango Smoothie
• Cucumber Juice
• Mango-Ginger-Strawberry Smoothie
• Coconut Juice
• Tomato Juice
• Avocado and papaya juice
• Cucumber, kale, and pear smoothie
• Avocado, celery, cucumber, and lemon smoothie
• Mango, cherry, and dragonfruit smoothie

With all these alternatives, you will surely have a more robust immune system to reduce the risk of coronavirus transmission!

Healthy Snacking Is Better

Healthy Snacking is Better!

Some people prefer a diet with no carbs with still want to snack all day long during coronavirus outbreak. But instead of sweet and salty snacks, you can opt for healthier options and make your treat while you are on lockdown.

While some snacks may compromise your diet, giving yourself a complete meal every day will not only make your life healthier, but it can also serve as a healthy diet to gain weight while you are at home. Here are some of the best weight-friendly snacks you can try right now:

• Mixed nuts

Though they are high in fat, nuts are undoubtedly the ideal nutritious snack as of the moment! Since they also do not need to be refrigerated at all, you can grab a bag of it anytime to satisfy your cravings while the world is still on lockdown. But the best part about this snack is that it does not only help you boost your immune system but also lets you prevent the occurrence of some life-threatening diseases like cancers and depression.

• Greek yogurt and mixed berries

When you are already tired of salty or spicy snacks, you should now grab a yogurt and munch it at home! Greek yogurt, most famous for being a source of vitamins like calcium and potassium, is also full of antioxidants so you can also feel your youthful skin at home.

• Apple slices with peanut butter

If you have not tried eating apples but dipping it first on peanut butter yet, well, you should try it now! Both of them work together to decrease your risk of getting heart disease as they can reduce the bad cholesterol in your body. Not only that, though peanut butter is high in calories, it also does not mean that you are now on a diet to gain weight. Adding this to your preferred diet type will surely allow you to still freshen up your body’s calories without breaking the weighing scale.

• Tomatoes and mozzarella cheese

If you want to gain more nutrients just by snacking two ingredients, find your fresh tomatoes and mozzarella cheese already and let yourself feel the flow of energy to your body. This match made in heaven duo is both rich in numerous vitamins and minerals, including vitamin C, lycopene, potassium, protein, calcium, and Vitamin B12. With all these benefits you can get from consuming these two, you can also remove the possibility of you catching cancer or heart disease.

• Eggs

Yes, you read it right. Consuming eggs while you are on a diet with no carbs can fully recharge your body’s protein needs as well as vitamins K2 and B12. This is also ideal for people who are overweight since this can reduce their calorie consumption for hours.

Avoid or Reduce Alcohol Consumption

Avoid or Reduce Alcohol Consumption

In reality, whether there is a coronavirus outbreak or not, alcohol consumption is never ideal to be consumed most, especially for heavy use.

Not only is it harmful to our body, but it also weakens the immune system, making the people more vulnerable to the coronavirus transmission. This is because it has ingredients that erode your body’s ability to fight and cope with infectious diseases, including coronavirus.

You may find more time gobbling it during the lockdown, but as much as possible, alcohol, in general, should be avoided. Including this to your diet when you are in self-quarantine will only risk not only your physical aspect but also your mental state.

Taking and drinking such psychoactive substances will only increase your possibility of being involved in accidents like falls and violence. What is worst is that it can only intensify the mental health issues that may occur due to isolation and self-quarantine.

If you can notice, most people, who are so used in spending their time outside and are now required to stay at home due to the fears of coronavirus transmission, sho more and intensified symptoms of depression.

Whether it is a short term or long term, consuming alcohol will never do good in your body. Avoiding them while you are on lockdown is a must to keep your health on track during the coronavirus outbreak.

Moreover, this is not a need if you want a healthy lifestyle, and therefore, you should refuse to get even a single bottle of it.

6 EFFECTIVE Tips That Can Help You Sleep At Night

6 EFFECTIVE Tips That Can Help You Sleep At Night

At the end of a very rough day at work or school, we all look forward to going home to reward ourselves with a night of peaceful and comfortable sleep.

However, sleeping, when it is supposed to make us feel relaxed, is now turning into one of the major problems an adult has to face. This is usually caused by stress, illness, a sudden shift in travel, and other little issues in your routine.

Trouble sleeping is unavoidable, but there are sleep deprivation effects we should always keep in our minds as a warning. Also, once this occurs regularly, you might face other health problems and even worsen your sleep disorder status.

Not having the quality of sleep that our body needs can affect our day-to-day tasks not only at home but also in school or workplace since not being able to sleep properly at night can lead to inefficiency in the morning. This is because one of the sleep deprivation effects include being exhausted or sleepy during the day.

At some point, you ask yourself why you experience troubles in your sleep time when you are already exhausted the morning before that. Unfortunately, it adds more exhaustion on your end, and it can quickly seep out the energy that is left in you.

What is worse about sleep problems is that it is sometimes causing a person on the road to sleep while driving accidents, and it creates an accident in the end. According to the National Highway Traffic Safety Administration, drowsy driving caused over 72,000 car crashes that led to 44,000 injuries and 800 deaths back in 2013.

However, these numbers are still not the real total number of car crash victims since 6,000 deadly crashes have been caused by drivers who accidentally fall asleep each year.

Aside from the social problem above, sleep problems can also cause personal issues like permanent damage to your physical health, sudden weight gain, and memory problems. For example, those people have deprivation effects of gaining weight than those who sleep better since they tend to binge-eat more to ease the drowsiness and sleepiness.

As for the memory problems, lack of sleep can prevent a person from focusing and learning efficiently. It also exacerbates the symptoms of mental health problems such as anxiety, depression, and bipolar disorder.

While you can track your sleeping patterns while studying the sleep deprivation effects, you need to do self-help or see a sleep specialist find out more about your situation. But for now, you can follow the tips below that can surely help you to have a good rest finally and sleep at night.

 

Expose yourself to bright lights during the day

Expose yourself to bright lights during the day

According to a study conducted by Sleep Health, sleep deprivation effects can be reduced once a person exposes himself/herself to the morning light. This is because our body has something called a “circadian” clock that is critical in maintaining one’s sleeping pattern healthy. Once your lifestyle affects your body’s natural clock, it can cause circadian rhythm problems and disorders.

There are three types of circadian rhythm disorders you should know:

  • Circadian rhythm sleep disorder, jet lag type (jet lag disorder)
  • Circadian rhythm sleep disorder, shift work type (shift work disorder)
  • Circadian rhythm sleep disorder, altered sleep phase types

No matter what sleep position you do, once your circadian rhythm changed, it will also improve your sleeping pattern as your body clock become misaligned. Though there are three types of it, there are internal and external things that can affect each of the classes, as well.

Once these sleep deprivation effects occur, it can cause insomnia and excessive sleepiness. A person will also be at high risk of getting cardiovascular and metabolism-related diseases.

So to maintain the excellent status of your body’s circadian rhythm, make sure you always take time to roam around in the morning if your workplace is too dark or does not have enough light to keep you up during the day. You can take a break outside, or go out to roam around the park. As long as you let your body know what day time and night time is, then you are all good.

Reduce or eliminate blue light exposure

Reduce or eliminate blue light exposure

Engaging yourself to more screen time at night can risk you at getting exposed in blue light, and it also affects your sleep quality just like how not getting enough of daylight affects you, as well.

To explain more, blue light makes our sleep disruptive since it directly affects our body’s sleep hormone called melatonin. This hormone is the one responsible for convincing your body that you are sleepy, and having enough of this hormone is the key to prevent sleep deprivation effects from occurring.

Regardless of your sleep position, if you keep on allowing blue light to keep you awake at night, you are freely giving it a chance to affect your sleep cycle since blue light has an all access to your brain.

If you cannot help but use your gadgets at night, you can change its display setting and set the warmer display for your eyes. If you fail to do so, you will not only compromise your sleep but your overall health as well. This is because blue light exposure can cause strained eyes — the state wherein our eyes become sore and dry, making our vision cloudy and blurry.

Aside from that physical discomfort, it can also damage your retina permanently by cresting macular degeneration that can even lead to permanent blindness.

It has been recommended for a person to put their gadgets and devices away at least two hours before going to bed to prevent the blue light from creating sleep deprivation effects. Using tools with smaller screens can also help a little as they produce lesser blue light, or you may opt to continue using what you have, but make sure to see and look at it at a further distance.

Some eyeglasses also have blue-light-blocking protection that can help you safeguard your vision.

Say ‘No’ to caffeine hours before your sleep time

Your sleep cycle

This can be bad news for coffee-lovers, but they need to sacrifice their cup of coffee, or they could end up suffering from sleep deprivation effects.

To give you a background, caffeine is widely known for its ability to promote alertness among its consumers. It fights the production of adenosine, your body’s hormone that is responsible for bringing sleepiness. So far, caffeine causes the most apparent effect as, though you keep your sleep hygiene alright, consuming it six hours before your bedtime can trigger sleep deprivation effects.

Some people also take coffee as their energy drink. However, it can eventually lead to a set of headaches, bad moods, and low energy levels. If you cannot help it, you should limit your intake at least three to four cups of coffee s day since a cup already contains around 100 mg of caffeine in it. This can also help you have better sleep hygiene since you will not get the taste of it before you sleep.

Improve your bedroom environment

Find or replace a comfortable bed and beddings

Keeping your room ideal to be slept on also play a vital role in preventing sleep deprivation effects from occurring. No one wants to sleep in a not-so-ideal environment, most notably when we want to sleep as peaceful as possible.

The ideal sleep environment varies among people, but it should be aligned to what sleep position is the best, in your opinion. There are a lot of factors you should consider for you to achieve your ideal sleeping environment. That includes your clothes, the temperature, and the overall climate itself.

But the best environment for everyone is to find a calm, quiet, and darkroom. Turning your fan on can also keep your room fresh all night long while giving you white noise that can save you asleep by “masking” the sounds that can occur in the middle of the night. You should have an hour of the wind-down period, that way you can comfortably lie down your bed and do the sleep position that you want.

Instead of using your gadgets, you can opt to read books as it can also make you sleepy as you read. Keep your bed clean and comfortable so you can no longer think of what sleep position is the best since you can move freely now. You can also take a relaxing shower to keep your sleep hygiene ideal before jumping on your bed.

Eat healthily

Eat Clean, Feel Clean

It is as simple as “healthy eating, healthy sleeping.” Eating healthy foods not only before going to be bed can help you sack better with your preferred sleep position at night. The type of foods you eat has a massive effect on your sleep that can lead to a better morning wake. To attain that, there are a lot of points you should consider when choosing the right food that can help you get away from sleep deprivation effects.

First, you should choose the right diet for you to avoid heartburn at night. You can read “5 Healthy Diet Tips That Can Boost Your Immunity During Coronavirus Outbreak,” which can help you a little background of the healthiest diet you can follow. Eating fruits snd vegetables that are low-protein and rich in Vitamin B can do the job. This is because B vitamins can regulate your melatonin and set your sleep cycle in the right position?

For people who have higher weights than usual, losing weight is the key to better sleep since obesity causes sleep problems like sleep apnea, insomnia, and restlessness.

You should keep in mind that to have an uninterrupted sleep, you should improve your diet by adding any of the following:

  • Almonds – these have sleep-regulating hormone, melatonin, and the mineral magnesium.
  • Turkey – to relieve your tiredness, consuming foods with high levels of protein and tryptophan can help you out.
  • Kiwi – serotonin, and antioxidants can help your sleep cycle, both of which can be found in kiwi.
  • White rice – this type of rice has a high glycemic index, which also contributes to promoting snd having better sleep.
  • Milk – when you drink this with melatonin and exercise, it can improve sleep quality, most notably in adults.

Consult a doctor for sleep disorder diagnosis

Overcoming Quarantine Anxiety in the time of COVID-19

The best way to stop all the sleep deprivation effects is to visit your general practitioner or medical consultant. Sleep studies are the most recommended way of giving yourself healthy and better sleep. Your doctor might order you to undergo polysomnography, a type of sleep study that discovers the underlying causes of your deprivation.

They can also detect and diagnose sleep problems like nighttime behaviors (sleep talking, sleepwalking, and REM sleep behavior disorder). In general, sleep studies can also help you get the correct diagnosis, whether you have diseases like restless leg syndrome or sleep apnea.

If you are advised to do this, the test will be a dome in a room that is made ideal for the test. You will then be monitored all night long by a sleep medicine technologist before you can sit down and have a talk with a sleep medicine specialist.

You will also be required to bring your pillow, pajamas, and other stuff to make the test run smoothly and effectively.

After the test, it can also detect whether it has been untreated for so long that you might have caught chronic diseases like heart disease, stroke, depression, and diabetes. Though there will always be physical and visible sleep deprivation effects, no one should overlook the sleep problems so they can get an early diagnosis and eventually be treated.