Self-help tips to fight fatigue

Self-help tips to fight fatiguee
Self-help tips to fight fatigue
Many cases of unexplained tiredness are due to stress, not enough sleep, poor diet and other lifestyle factors. Use these self-help tips to restore your energy levels.

Eat often to beat tiredness

A good way to keep up your energy through the day is to eat regular meals and healthy snacks every three to four hours, rather than a large meal less often.

Read more about healthy eating.

Perk up with exercise

You might feel too tired to exercise, but regular exercise will make you feel less tired in the long run, and you’ll have more energy. Even a single 15-minute walk can give you an energy boost, and the benefits increase with more frequent physical activity.

Start with a small amount of exercise. Build up your physical activity gradually over weeks and months until you reach the recommended goal of two-and-a-half hours of moderate-intensity aerobic exercise, such as cycling or fast walking, every week.

Read more about starting exercise.

Find out the physical activity guidelines for adults.

Lose weight to gain energy

If your body is carrying excess weight, it can be exhausting. It also puts extra strain on your heart, which can make you tired. Lose weight and you’ll feel much more energetic. Apart from eating healthily, the best way to lose weight is to be more active and do more exercise.

Read more about how to lose weight.

Sleep well

It sounds obvious, but two-thirds of us suffer from sleep problems, and many people don’t get the sleep they need to stay alert through the day. The Royal College of Psychiatrists advises going to bed and getting up in the morning at the same time every day; avoid naps through the day, and have a hot bath before bed (as hot as you can bear without scalding you) for at least 20 minutes.

Read more about how to get a good night’s sleep.

Try these NHS-approved sleep apps to help you sleep well.

Reduce stress to boost energy

Stress uses up a lot of energy. Try to introduce relaxing activities into your day. This could be working out at the gym, or a gentler option, such as listening to music, reading or spending time with friends. Whatever relaxes you will improve your energy.

Read more about how to relieve stress.

Talking therapy beats fatigue

There’s some evidence that talking therapies such as counselling or cognitive behavioural therapy (CBT) might help to fight fatigue. See your GP for a referral for talking treatment on the NHS or for advice on seeing a private therapist.

Read more about counselling.

Cut out caffeine

The Royal College of Psychiatrists recommends that anyone feeling tired should cut out caffeine. It says the best way to do this is to gradually stop having all caffeine drinks (this includes coffee, tea and cola drinks) over a three-week period. Try to stay off caffeine completely for a month to see if you feel less tired without it.

You may find that not consuming caffeine gives you headaches. If this happens, cut down more slowly on the amount of caffeine that you drink.

Drink less alcohol

Although a few glasses of wine in the evening helps you fall asleep, you sleep less deeply after drinking alcohol. The next day you’ll be tired, even if you sleep a full eight hours.

Cut down on alcohol before bedtime. You’ll get a better night’s rest and have more energy. The NHS recommends that men and women should not regularly drink more than 14 units a week, which is equivalent to six pints of average strength beer or 10 small glasses of low strength wine.

Read more about how to cut down on alcohol.

Drink more water for better energy

Sometimes you feel tired simply because you’re mildly dehydrated. A glass of water will do the trick, especially after exercise.

Read about healthy drinks.

7 Tips to Get Fit When You’re a Student

7 Great Fitness Tips
7 Great Fitness Tips

Getting fit when you’re in college can be quite challenging for most students, particularly if you’re a freshman. Until now, you’ve lived with your parents who took care of you, advised about diet, physical activities and encouraged you to be fitter. It’s easy to “fall off the track” once you go away and live on your own. You get caught up in classes and exciting student life. Fitness isn’t on the list of priorities anymore. But at the same time, you still want to look your best. Is there any way a college student can balance everything? There are many things you can do to get fit and avoid feeling your life revolves around classes and exercises. Scroll down to see different things you can do to stay in shape.

  1. Have a routine

 Although routines are, safe to say, boring in other aspects of our lives, it’s paramount for your fitness. That’s why establishing your own routine is the first and the most powerful thing you can do on your way to get fit or stay in shape.

When it comes to exercise, most of us usually wonder when is the best time of the day to work out. If you browse this topic on Google, you’ll get hundreds of results. Some say the best workout time is in the morning; others claim it’s in the afternoon, and so on. However, sticking with a workout routine is more important than the time of the day you exercise.

Consider your schedule at college or job, in case you work, and determine the exact time of the day when you can spare a few minutes to exercise. Then, make sure you do it every day during that period. You can create a schedule of different activities to do during that time of the day e.g. today jog, strength exercises tomorrow and so on. Doing different types of exercises will target different muscle groups and help you get in shape faster.

  1. Stay hydrated

 It’s confession time, how many glasses of water you drink on a daily basis? Your answer probably shows you don’t drink enough water to keep your body hydrated and energized. The truth is, you’re not alone. Most people, in general, don’t drink enough water. And no, drinking all that coffee doesn’t really count.

Staying hydrated throughout the day and during your workouts is essential. In fact, lack of hydration has a negative impact on your performance. How? It’s because you get tired more quickly. Also, water intake poses as one of the most efficient ways to get fit, stay in shape, and avoid weight gain. For example, the study published in the Annals of Family Medicine showed that people who don’t drink enough water had increased chances of becoming obese.

Take a bottle of water wherever you go and make sure you sip on it when you’re studying or working on your assignments. Don’t wait to feel the thirst first because the dehydration signs already start to appear in the form of fatigue or sleepiness. Since it’s very easy to forget to drink water throughout the day, you can always download an app which will remind you to do so. There are many of them available for Android and iOS devices.

  1. What’s your goal?

 If you don’t have a fitness goal, then you probably won’t stick to the schedule. Goals pose as some sort of commitment; we want to accomplish them, and feel like winners. Who doesn’t want that? Lack of targets also means there’s no motivation, or direction that shows which way you’ll go.

Besides establishing a routine, you should also take a few moments to think about goals you’d like to accomplish. It can be just about anything; weight loss, more endurance, more flexibility, being able to do a certain number of reps in a particular period of time, etc.

Divide your goals into smaller milestones that are easy to accomplish. This will boost your motivation to stick with your schedule and get fit as soon as possible.

  1. Take a walk

 Don’t like going to the gym? Not a fan of complicated exercises? Finding it difficult to motivate yourself to exercise properly? Yes, we’ve all been there! Until you get motivated to do something specific, you can just walk. That’s the easiest (and the cheapest) way of staying in shape.

Make sure you take a walk around your campus, or a block, after all, big meals. Walking after a meal helps you maintain your weight at a healthy range. Also, instead of driving a car, taking a bus, using elevators, opt to walk instead or ride a bike.

  1. Pay attention to your diet

 Physical activity means nothing if your diet consists of pizzas, doughnuts, French fries, and other unhealthy foods. Regardless of how delicious they are, it’s important to pay attention to your nutrition and opt for healthier meals.

Food is fuel for your body; it provides energy which is why things you eat should have great nutritional value. Typical student food, or entire Western diet for that matter, is quite unhealthy and doesn’t supply our body with healthy nutrients it needs to function properly. Besides fitness, the unhealthy diet also affects your health, productivity and so on.

Does this mean you should follow some strict diet program? No, not at all. In fact, the best diet plan for every college student should be:

  • Eat regularly, don’t skip meals
  • Opt for healthier alternatives to favorite meals
  • Reduce portion size
  • Eat plenty of calcium-rich foods
  • Limit sugar intake
  • Read labels to see nutrient content, whether there are any suspicious ingredients etc.
  • Include variety of fruits and vegetables in your diet
  • Instead of chips and fries, opt for carrot sticks as your snack of choice
  1. Get a buddy

 Yet another practical and useful way to stick to your routine is to exercise with someone. You can work out with your friend, colleague, or even set up a club where all students can meet and exercise together. Why is this important? It’s because when you have a commitment and opt to work out with someone, you are more likely to achieve the goals you set.

In fact, a study published in the Psychology of Sport and Exercise revealed that the workout habits of people you know have a positive influence on your own habits. Therefore, buddy up to become fit!

  1. Have sex

 Sex is yet another way you can get fit more easily, but when you pair it with the regular physical activity of course. The Electronic Journal of Human Sexuality published a study which showed that physical activity and sex life are correlated. Those who exercised more also reported feeling more desirable as well as improved performance. Also, it’s a well-known fact that sex can help you burn calories.

No, this doesn’t mean you should hop from one bed into another because let’s face it, that would bring you more harm than good. Instead, you should work on your endurance in bed. One way of doing that is to build your momentum, do cardio, and try performing Kegel exercises for men, which are very easy to do.

These exercises improve your bladder control, address premature ejaculation which is a major problem for college students who are still trying to work on their performance, and improve your sex life in general. To do these exercises you just have to tighten pelvic floor muscles, contract them, and release after a few seconds. You can do Kegel exercises just about anywhere at any time.

 

Conclusion

Staying in shape or getting fit in college isn’t the easiest task in the world. You feel lazy and aren’t sure how to fit gym trips into your busy schedule. This article showed you how to get into perfect shape without going to the gym (unless you want to) or struggling to do some vigorous activities. All you need is to set up a strategy that works for you and stick to your routine. Good luck!

 

Video:-Functional Fitness: Learn Fitness Functional Exercises from Dr. Adam Friedman


Via:-https://www.youtube.com/watch?v=eadXMR7hNJ4

 

Author Bio:-
Annie Lizstan works as a health and beauty consultant for online websites and an independent researcher by profession.  She always like to explore her ideas about health, fitness and  beauty . In her recent period ,she got an opportunity to explore  on anti-aging product like Instaflex. You can also connect with her on Facebook, Twitter and Pinterest.

5 Tips on Camping Safety for Parents

Boys Playing in the Leaves
Boys Playing in the Leaves

Camping is one of the top summer activities, particularly if you live near a national forest. The fresh air, escape from city noise, and beauty of nature make camping one of the best family-friendly trips one can take in the summer. However, camping often comes with its own set of risks, especially for children. There are a few ways you can make your family camping trip as fun and safe as possible. Here are a few tips:

Be Diligent with Mosquito Repellent

For the most part, mosquitos are only annoying pests that make you itchy. They don’t often pose a major health risk to you or your kids. However, they can carry diseases such as West Nile Virus, malaria, and yellow fever. Although diseases from mosquitos are somewhat rare in North America, it certainly is better to be safe than sorry.

People often also scratch open mosquito bites, which leaves behind an open wound. Kids tend to be very nonchalant about picking and scratching at bug bites, which makes them susceptible to infection. The best way to prevent disease and infection is to prevent mosquito bites altogether.


Life Jackets are a Must

Life jackets are a necessity if you are going to be camping near a body of water. Keep in mind that rivers may seem placid on the surface while concealing a strong current beneath. Rivers easily pull even the best swimmer under and drag them across the river bottom.

Lakes pose a threat to children, especially those who are boating, because they have less endurance. If children are thrown from the boat, they could be stunned by the impact, and it will not take much time for them to lose strength and dip below the surface of the water. Accidents can happen even under the watchful eye of the most observant parent. It is best to take safety precautions.

Maintain a Similar Sleep Schedule

Sleeping in the great outdoors can be a very exciting prospect for kids. It is their vacation and they are more than likely prepared to stay awake for the duration of the trip. Unfortunately for them, it is important that their sleep schedule does not deviate too much from their usual routine. Try to keep bedtime within a half an hour of their normal bedtime. To encourage sleep, you may want to bring some foods that aid sleep. It also helps to stick to your home routine as much as possible.




Apply and Reapply Sunscreen

There’s nothing like a sunburn to make a vacation uncomfortable. Sunburns cause pain and peeling along with an increased risk for skin cancer when the child reaches adulthood. To avoid these issues, apply sunscreen a half an hour before your kids are exposed to sunlight. A good rule of thumb is to reapply sunscreen every two hours, but you should reapply it more frequently if the kids are splashing around in a creek.

Pack Plenty of Water

Dehydration is a very common problem in active kids. The excitement of the vacation, along with the hot sun, are a recipe for a dry mouth or other issues related to dehydration. To avoid this problem, offer your children water, not soda or juice, every half hour. You also can take advantage of the rehydration time to reapply sunscreen.

Keeping your kids safe while camping is, in reality, a fairly easy task. If you keep yourself on the same rehydration, sunscreen application, and sleep schedule, keeping track of what your kids need becomes much easier. However, it also is important that you don’t spend your entire trip worrying about your children. If you forget to reapply sunscreen after a dip in the lake, your children will survive. This is your vacation too; take some time to relax and enjoy.


Sean Morris is a former social worker turned stay-at-home dad. He knows what it’s like to juggle family and career. He did it for years until deciding to become a stay-at-home dad after the birth of his son. Though he loved his career in social work, he has found this additional time with his kids to be the most rewarding experience of his life. He began writing for LearnFit.org to share his experiences and to help guide anyone struggling to find the best path for their life, career, and/or family.

 

How Regular Exercise Helps Lose Weight

Regular activity is very vital for good health and is especially much important if one is trying to cut off excess weight or to maintain a healthy lifestyle and healthy weight levels. More body activities are needed when one intents to loose weight. The reason behind this is that physical activities increase the amount of calories your body uses for energy. The burning of calories through physical activities together with reduced amounts of calories intake creates caloric deficit that results in weight loss.

Accelerates Burning of Calories

Fitness and Weight Loss
Fitness and Weight Loss

According to latest weight loss news & tips most of the weight loss occurs due to reduced caloric intake. However, evidence shows that the only way to lose drastically is to get engaged in regular physical activities. Regular physical activities can also reduce the risk of cardiovascular and diabetes apart from weight loss. Physical activities also help reduce high blood pressure, minimizes chances of contacting type 2 diabetes, heart attack and several forms of cancer. They also reduce the risk of arthritis, pain and associated disability, reduce the risk of osteoporosis and also minimize symptoms of depression and anxiety.


Weight loss activity has for a long time been confused with a pack of myths that have no scientific proofs behind them. However, there a few tips that are mainly based from scientific findings by some of the world’s most qualified scientists and have been rated with positive implications towards weight loss approaches. This is a high time to dawn light broadly to everyone that regular exercises works out perfectly with the combination of the following latest weight loss tips. Here are some of the latest lifestyle news and tips for weight loss that are worth trying:

  1. Drink much water prior to mealtime

This is an open truth and for real drinking water before meals works out perfect to enhance weight loss. One boosts metabolism by 24 to 30% over a period of 1 to 1.5hours by drinking water. This helps in burning excess calories. Drinking water about half an hour before meals helps dieters eat fewer calories and loose approximately 44% more weight.

  1. Consume protein-rich breakfast

Apart from nutritional benefits that one gets by eating eggs, it also helps him/her lose weight. Numerous studies have found that replacing a grain-based breakfast with eggs help you eat fewer calories for the next few hours. You will also feel satisfied for the better part of the day before main meals. Won’t this prevent you from reaching out to unhealthy snacks? This helps one lose more weight and body fat. If at all you can’t eat eggs at all, any source of quality protein for breakfast can tickle out the trick.

  1. Make black coffee your favorite beverage

Coffee has been unfairly demonized over years and for real quality coffee is loaded with antioxidants that that contains lots of health benefits. Research shows caffeine in coffee can boost metabolism by 4-10% and thus increase fat burning up from 15-30%. However, it is recommendable to avoid using too much sugar because it is rich in calories which can completely negate all the benefits you may expect from the coffee. In addition, taking green tea also works out in a similar way as coffee since it contains some fractions of caffeine that works in synergistic ways to enhance the burning of excess fats. It can be taken either as a beverage or green tea extract supplement.

  1. Use coconut oil in all your meals

Coconut oil is very healthy and its high in special fats called medium chain triglycerides which are metabolized differently than other fats. One should replace his/her current cooking oil with coconut oil and this will boost metabolism by 120 calories per day, reduce appetite to the extent that you start eating 25% fewer calories per day.

  1. Take supplements

In reference to online publications of the latest lifestyle news and tips, supplementing has always been an option for those who can’t have access to balanced diets that are rich in minerals and essential nutrients. There are many supplements that are rich in fiber, which helps to absorb water and sits in the gut for long hours, making you feel fuller and helping you eat fewer calories.

Additional Tips

In addition to the above factors, one should also cut on added sugar, eat less refined carbs by switching to a low carb diet, exercise portion control or count calories, keep health food around in case he/she gets hungry and above all, use smaller plates that makes you get used to eating small amounts of food.  This will ensure that you are burning more calories than you eat.

Conclusion

Excess weight comes about as a result of poor eating habits that result in excess calories. No one enjoys it when he/she is reading overweight. This makes him or her uncomfortable and this limits the social life that one lives. Therefore, for comfort, regular exercises and better eating habits help one to live a healthy and happy life.

References

https://www.consumerhealthdigest.com/fitness/

https://www.glozine.com/lifestyle/health

How does your gut feel? Expert digestive health tips

Watch our video featuring nutritionist, Ella Allred for helpful tips and advice on how we can keep our digestive systems healthy for everyday life.

Digesting our food adequately is vital for the absorption of vitamins and minerals which are required for all processes in the body. Improving digestion and repairing the lining of the gut (which can become damaged) is also key for increasing a feeling of energy and vitality.

Nutritionist Ella Allred shares her professional advice with us on the effects that a bad diet, stress, and other elements may have on our bodies. These symptoms can include bloating, slow metabolism, pain and stiffness, increased allergic reactions and other symptoms. She also shares remedies to help us avoid digestive discomfort.

Here are some steps to take to help your digestive system –

1. Feed it properly – Your digestive system is like a piece of fine machinery. Many different parts work together to process food. In order to get the maximum benefit, make sure the type of food you put into it is the best quality. We want the best digestive system so use the best fuel! To improve digestive health and maintain it, it is important to eat a balanced and varied diet.

·

Diets for weight loss
Diets for weight loss

Think vegetables! – Vegetables are packed full of nutrients to help your digestive system function properly. Focus on eating plenty of dark-green leafy vegetables such as broccoli, spinach and cabbage.


· Dried fruit, such as dates, figs, and prunes are good sources of dietary fibre. Fibre helps your digestive system function properly.

· Beans and legumes – if you don’t have time to cook dried beans, buy canned but make sure you rinse them thoroughly before cooking. Lentils and split peas are less gas-forming than other legumes.

· Ground flaxseeds are a gentle laxative.

2. Address any food allergies/sensitivities. Food sensitivities are behind many digestive disorders. Some people have an adverse reaction to certain foods which can place a stress on the digestive system. If you think this could be something you are suffering from, try keeping a food diary and match this with any symptoms. You could also consider an elimination diet whereby you remove certain foods from you diet for a while to see if symptoms improve. A food allergy test is also available.

3. Get enough water – Insufficient water intake is a primary cause of constipation. Carry a large bottle of water around with you and sip throughout the day.

4. Increase good gut bacteria – Not all bacteria is bad! There are over 400 different kinds of bacteria and yeasts in the digestive system. Of these, the bacteria Lactobacillus acidophillus and Bifidobacterium bifidum are considered good live bacteria because they can help to maintain intestinal health. Consider a good quality live bacteria supplement and eat yoghurt which contains live bacteria.

5. Practice Mindful Eating – Eat slowly and savour every bite.

6. Chew Chew Chew! – Digestion begins in the mouth so thoroughly chew each and every bite of food. Take smaller bites and put your knife and fork down between bites.