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This Is How To Have A Stress Free Work Week

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Stress! we have all dealt with it one time or the other, some better than others.

But when it comes to Mondays, it seems like this “emotion” is more visible than on other days.

So instead of avoiding it or letting it build up, let’s take a look at five ways to deal with the terrible tension.

The better we are at addressing our stressors and learning how we can reduce their effects, the healthier we become.

Breathe

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While sitting at your desk, attending meetings, or commuting home, practice taking deep breaths throughout your day. Most of us take short, shallow inhales due to stress or an overall lack of body awareness. So try it out. Right now, take a 3-5 second inhale, hold at the top and slowly exhale for 3-5 seconds.

Avoid the snooze button

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Establishing a proper sleep schedule can help you become less tired throughout the day/week. With less grogginess comes more productivity and, in turn, a reduction of stress.

And while heading to bed early seems simple enough, there are definitely tips and tricks that can help you settle your mind after a long day. Learn to unplug from technology up to 30 minutes prior to sleeping. When it comes to rising, while it may be challenging, aim to get out of bed when your alarm goes off. Avoiding multiple taps of the snooze button will give your body more time to adjust to being awake instead of simply getting a few more minutes of shut eye that may just make you more tired.

 

Sweat it out

Starting this week, right now, aim to get in at least 3 workouts. Exercise releases endorphins and helps initiate an all-natural stress relief within the body.

When you stop thinking of fitness as something you ‘must do’ and instead find an activity that you enjoy doing, you’ll be more likely to continue. So go try a free fitness class and start working out your stress.

Eat balanced meals

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When it comes to reducing stress and feeling your best, you must fuel your body with nutrient-dense foods. Aim to include a large variety of fresh fruits and vegetables into your diet. The cleaner and less processed you eat, the more energy you’ll have to get to the gym and release stress in a healthy way.

Unplug

This may be the most difficult tip to adhere to, but if you’re feeling stressed daily, it’s necessary. Between our smart phones and constantly evolving technology, it can be hard to remove yourself. It is important for you to know when to turn it off and focus on your health.

Unplugging can be as minimal as silencing your phone 30 minutes and maybe not opening your laptop all weekend. You’ll begin to notice your shoulders relax and an essence of calm as you power down elements of your life.

 

FOOD

How Cultural Influences Affect Our Food Choices & Habits

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Cultural Influences On Food Choices & Habits | fab.ng

Parents strive to instil strong cultural connections in their children, passing down cherished customs and rituals that have endured through generations. However, cultural influences on food choices often pose a complex challenge. Traditional diets, shaped by these cultural influences on food practices, may sometimes conflict with modern nutritional understanding and health recommendations.

Families must carefully examine how cultural influences on food habits impact their children’s dietary choices and overall well-being. Many traditional dishes, while rich in cultural significance, may contain excessive amounts of sugar, unhealthy fats, or refined carbohydrates.

These ingredients, deeply embedded in cultural recipes and cooking methods, can contribute to health issues such as childhood obesity, diabetes, and poor nutrition.

We can take proactive steps to preserve our cultural heritage while promoting healthier eating habits:

1. Modify traditional recipes to include more wholesome ingredients
2. Teach children the history behind cultural dishes while introducing balanced alternatives
3. Create new family traditions that celebrate both cultural identity and nutritional wellness
4. Engage children in conversations about the evolution of cultural food practices

By thoughtfully adapting our approach to cultural food traditions, we can nurture both our children’s cultural identity and their physical health, ensuring that the legacy we pass down enriches their lives in every way.

What are cultural influences?

Cultural influences are the historical, geographical, and familial factors that shape how we assess and intervene in various situations. These influences can significantly impact our perspectives, beliefs, and behaviours, ultimately affecting our decision-making processes.

What are food habits?

Food habits are more than just what you eat. They include what you eat, who you eat with, why you eat, when you eat, and how you get, store, and dispose of food. Your environment affects your food habits.

The availability and affordability of convenience foods have changed modern food habits. More parents working, rising costs of fresh food, and longer shelf life of convenience foods have shifted how we buy and eat food globally.

What is an example of a cultural influence on food choices?

For Hindus, the cow is a sacred animal. As a result, beef is not considered food in Hindu culture. Similarly, Jewish religious laws prohibit the consumption of pork and shellfish. These examples demonstrate how cultural influences affect food choices.

How Cultural Influences Affect Our Food Habits

Cultural influences on food shape what we eat, why we eat it, and who we eat with – all significant factors in our dietary habits.

As social creatures, humans have made food the centrepiece of many cultural traditions. These cultural influences on food manifest in celebrations, worship, and acknowledgements of success. Food brings people together effectively, and many cultures have transformed it into a symbol of:

  • Love
  • Affection
  • Prosperity
  • Unity

Cultural influences on food often lead many societies to equate love with the quantity of food provided. This frequently results in hosts preparing meals for far more people than actually attend. While many cultures offer nutritious food, the sheer volume served and consumed can become problematic.

One of the most challenging cultural influences on food emerges in social dining situations. People often feel pressure to eat more than they desire or typically would. Silent social expectations drive individuals to continue eating or accept food despite feeling full.

Many believe that declining food or leaving plates unfinished shows disrespect. This can lead to overconsumption as diners attempt to demonstrate respect and love to their companions.

Why does it matter?

Children learn from adults. When they see us overeat, they assume it’s normal and follow suit. Over time, this unspoken cultural practice of overeating can develop.

What can we do about it?

While culture is deeply ingrained, it can change. We can redevelop our culture and its influence on our children’s food habits. Setting food-related boundaries and learning to say “no” are crucial for developing healthier food habits.

Are you comfortable with:

  • Declining more food when you’re full?
  • Cooking just enough food?
  • Denying your child a snack before a meal?

Practising mindfulness and learning to say “no” are key to creating a healthier and more sustainable eating culture. This takes practice. The more we practice setting food boundaries, the better we’ll become over time.

How does culture affect food?

Culture significantly shapes food, making it a crucial part of intangible cultural heritage. Through cultural influences on food, traditional recipes, cooking techniques, and dining etiquette are passed down from generation to generation.

These practices not only reflect the values and beliefs of different communities but also serve as vital components of their cultural identity. As a result, food becomes more than just sustenance; it becomes a way of life deeply embedded in cultural heritage.

How do cultural factors shape food choices?

From childhood, cultural influences on food begin to shape our dietary habits. We develop cultural values around what to eat, how to eat, which utensils to use, who we eat with, and how often meals should be taken.

Over time, these values solidify into habits, especially because they are introduced at key developmental stages. As we grow, these food-related habits become stronger, reflecting the lasting impact of culture on our daily food choices.

What are the two components of cultural food influences?

Cultural influences on food can be divided into two main components. First, different cuisines often symbolize cultural identity, with shared meals fostering social bonds and preserving traditions.

Second, the availability of specific ingredients and cooking methods is shaped by the environment, further adding to the uniqueness of culinary traditions within a culture.

Read more articles on food here.

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SEX

How Societal Expectations Affect Sexual Relationships

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How Societal Expectations Affect Sexual Relationships | fab.ng

Societal expectations play a significant role in shaping our understanding of sexual relationships. These expectations can come from various sources, including cultural norms, religious beliefs, media portrayals, and personal experiences.

While some expectations can be positive and promote healthy relationships, others can be harmful and negatively impact sexual experiences.

Cultural Norms and Expectations

Cultural norms and expectations can vary widely across different societies and communities. These norms can influence everything from when people are expected to have sex to the types of sexual relationships that are considered acceptable. For example, in some cultures, premarital sex is frowned upon, while in others, it is a normal part of life.

Cultural expectations can also affect gender roles and sexual expectations. In some cultures, men are expected to be assertive and dominant in sexual encounters, while women are expected to be passive and submissive. These stereotypes can create unrealistic expectations and lead to dissatisfaction in relationships.

Religious Beliefs and Expectations

Religious beliefs can also shape societal expectations about sexual relationships. Some religions have strict guidelines about sexual behaviour, such as prohibiting premarital sex or limiting the number of sexual partners.

These beliefs can influence individual attitudes towards sex and relationships, as well as the types of sexual relationships that are considered acceptable within a particular religious community.

Media Portrayals and Expectations

Television shows, movies, and advertisements often portray unrealistic and idealized images of sex and sexuality. These portrayals can create unrealistic expectations and lead to dissatisfaction with one’s own sexual experiences.

For example, many media portrayals of sex emphasize physical attractiveness and sexual performance. This can lead to feelings of inadequacy and shame for individuals who do not meet these idealized standards.

Additionally, media portrayals of sex often focus on heterosexual relationships, which can exclude and marginalize individuals who identify as LGBTQ+.

Personal Experiences and Expectations

Personal experiences can also shape our expectations about sex and relationships. Our own experiences with sex and relationships, as well as the experiences of others we know, can influence our beliefs about what is normal and acceptable.

For example, individuals who have had negative sexual experiences may develop negative attitudes towards sex and relationships. Conversely, individuals who have had positive sexual experiences may be more open and accepting of different types of sexual relationships.

The Impact of Societal Expectations on Sexual Relationships

Societal expectations can greatly impact sexual relationships in several ways. Some of the potential negative consequences of unrealistic expectations include:

  • Dissatisfaction and unhappiness: When individuals do not meet societal expectations, they may feel dissatisfied and unhappy with their sexual experiences.
  • Shame and guilt: Individuals who violate societal expectations may experience feelings of shame and guilt.
  • Relationship problems: Unrealistic expectations can lead to communication problems and conflict in relationships.
  • Sexual dysfunction: Unrealistic expectations can contribute to sexual dysfunction, such as erectile dysfunction or premature ejaculation.

Promoting Healthy Sexual Relationships

To promote healthy sexual relationships, it is important to challenge and question societal expectations. We should strive to create a culture that is accepting and inclusive of all types of sexual relationships.

Here are some tips for promoting healthy sexual relationships:

  • Educate yourself about sex and sexuality.
  • Communicate openly and honestly with your partner.
  • Respect your partner’s boundaries.
  • Seek professional help if needed.

How do societal expectations affect sexual relationships?

Cultural norms can influence everything from when people are expected to have sex to the types of sexual relationships that are considered acceptable. These norms can vary widely across different societies and communities.

What is the role of media in shaping societal expectations about sexual relationships?

The media plays a significant role in shaping our understanding of sex and relationships. Television shows, movies, and advertisements often portray unrealistic and idealized images of sex and sexuality. These portrayals can create unrealistic expectations and lead to dissatisfaction with one’s own sexual experiences.

How can societal expectations negatively impact sexual relationships?

Unrealistic expectations can lead to dissatisfaction, shame, relationship problems, and sexual dysfunction.

If you would like to read more articles related to sex, visit here.

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OPINION

7 Relationship Conversation You Must Have With Your Partner

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