HEALTHY LIVING

How To Deal With Stress

Published

1 year ago

September 12, 2023

Stress is a natural and adaptive response that your body experiences when you encounter a challenging situation or perceive a threat. It triggers a “fight or flight” response, releasing hormones like adrenaline and cortisol, which prepare your body to respond to the stressor.

While stress can be helpful in certain situations, chronic or excessive stress can have negative effects on your physical and mental well-being.

Stress can be caused by a wide range of factors, and what may be stressful for one person may not be the same for another. Here are some common causes of stress:

Workplace Stress

Heavy workloads and tight deadlines
Conflicts with colleagues or superiors
Job insecurity or fear of job loss
Long commutes and work-related travel

Financial Stress

Debt and financial instability
Unexpected expenses
Insufficient income to meet basic needs

Family and Relationship Issues

Marital problems or divorce
Parenting challenges
Caregiving responsibilities for aging family members
Family conflicts and disagreements

Health Concerns

Personal illness or injury
Chronic health conditions
Concerns about the health of a loved one

Life Transitions

Moving to a new location
Starting or ending a relationship
Going through a major life change like retirement or becoming a parent

Academic Pressure

Exams, deadlines, and academic performance
Balancing coursework with other responsibilities

Social and Peer Pressure

Pressure to conform to social norms
Peer pressure related to lifestyle choices, appearance, or behaviour

Environmental Stressors

Natural disasters or environmental concerns
Noise, pollution, and overcrowding

Traumatic Events

Personal experiences of trauma
Witnessing or being affected by a traumatic event

Technological Stress

Information overload
Constant connectivity through devices
Fear of missing out (FOMO) on social media

High Expectations

Setting unrealistic standards for oneself
Fear of failure or making mistakes

Lack of Control

Feeling powerless or unable to influence situations
Uncertainty about the future

Discrimination and Social Injustice

Experiencing discrimination based on factors like race, gender, or sexual orientation
Concerns about societal issues and inequality

Effects of Stress

Physical Effects

Increased heart rate and blood pressure
Muscle tension and headaches
Digestive issues
Weakened immune system
Sleep disturbances

Mental Effects

Anxiety and worry
Irritability and mood swings
Difficulty concentrating
Memory problems
Depression in some cases

Behavioural Effects

Overeating or loss of appetite
Increased use of substances like alcohol or tobacco
Social withdrawal
Decreased productivity
Procrastination

Ways to Deal with Stress

Mindfulness and Meditation

Practice mindfulness meditation to stay in the present moment and reduce anxiety.
Deep breathing exercises can help calm your mind and lower stress levels.

Regular Exercise

Physical activity releases endorphins, which are natural mood lifters.
Exercise also helps with relaxation and improving sleep quality.

Healthy Eating

Maintain a balanced diet with plenty of fruits, vegetables, and whole grains.
Limit caffeine and sugar intake, as they can exacerbate stress.

Time Management

Organize your tasks and set realistic priorities.
Avoid overcommitting and learn to say no when necessary.

Social Support

Share your feelings and concerns with friends and family.
Seeking support from a therapist or counsellor can also be beneficial.

Hobbies and Relaxation

Engage in activities you enjoy, such as reading, painting, or gardening.
Taking time for relaxation can reduce stress.

Limit Stressors

Identify and reduce sources of stress in your life when possible.
This might involve setting boundaries or making lifestyle changes.

Time for Yourself

Prioritize self-care and self-compassion.
Make time for activities that rejuvenate you.

Seek Professional Help

If stress becomes overwhelming or persistent, consult a mental health professional for guidance and support.

Medication and Therapy

In severe cases, medication prescribed by a healthcare provider or therapy, such as Cognitive Behavioural Therapy (CBT), may be recommended.

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HEALTHY LIVING

5 Ways To Stay Healthy This Christmas Season

Published

1 month ago

December 21, 2024

Adaeze Okechi

5 Ways To Stay Healthy This Christmas Season | fab.ng

The Christmas season is full of joy, food, and celebrations, but it can also be a time when health routines fall by the wayside. To stay healthy during the festive period, adopting mindful habits is key.

Here are five actionable strategies to ensure you enjoy the festivities while prioritising your well-being.

1. Make Balanced Food Choices

The holiday season is synonymous with indulgence. While it’s tempting to try everything on the table, opt for a balanced approach. Start meals with proteins and vegetables, which keep you full longer and stabilise your blood sugar.

Enjoy festive treats in moderation, allowing yourself small portions of your favourites without overindulging. By practising mindful eating, you can savour holiday flavours without guilt.

Staying hydrated is equally important. Drink plenty of water to counterbalance rich foods and avoid excessive sugary beverages or cocktails. Alternating alcohol with water is a good way to maintain balance during parties.

2. Prioritise Regular Exercise

Exercise doesn’t have to stop during the Christmas season. Incorporate simple physical activities like morning walks, quick home workouts, or even yoga to maintain your energy levels and reduce stress.

A 10–15 minute walk after meals can aid digestion and manage blood sugar levels. Staying active ensures you feel energised and offsets the effects of holiday indulgences.

3. Manage Holiday Stress

The Christmas season can be hectic, with endless to-do lists and social events. Combat stress by practising mindfulness and setting realistic expectations for your time.

Take breaks when needed, meditate, or engage in activities that help you unwind. Organising your tasks and delegating responsibilities can also alleviate pressure.

4. Get Adequate Sleep

Sleep is crucial for overall health, especially during a busy festive period. Poor sleep can lead to increased cravings and mood swings, making it harder to stick to healthy habits. Aim for 7–8 hours of rest each night.

Create a calming bedtime routine by avoiding screens, dimming lights, and reading a book to relax. Staying consistent with your sleep schedule will keep your energy levels high throughout the Christmas season.

5. Plan Ahead for Healthier Choices

With back-to-back events, it’s easy to fall into unhealthy eating habits. Preparing healthy snacks like nuts, boiled eggs, or fruit ensures you have nutritious options on hand.

Planning meals and snacks ahead of time helps avoid impulsive decisions, keeping your health goals on track even during the busiest days.

Enjoy the Festivities While Staying Healthy

By focusing on mindful eating, staying active, managing stress, sleeping well, and planning ahead, you can enjoy the Christmas season while maintaining your health. Balancing fun with wellness ensures you start the new year feeling your best.

If you found this article helpful, read more here.

FOOD

5 Health Benefits Of Cooking With Garlic

Published

2 months ago

December 7, 2024

Adaeze Okechi

5 Health Benefits of Cooking With Garlic | fab.ng

Garlic is more than just a flavour enhancer; it offers numerous health benefits that have been celebrated for centuries. Incorporating garlic into your meals not only enriches the taste but also boosts your overall well-being.

Let’s explore five key health benefits of garlic, emphasising why this simple ingredient deserves a spot in your kitchen.

1. Boosts Heart Health

Garlic is renowned for its heart-protective properties. It helps lower blood pressure and reduces cholesterol levels, which are crucial factors in maintaining cardiovascular health.

Allicin, a compound found in garlic, relaxes blood vessels, improving blood flow and reducing the risk of heart disease.

Regular consumption of garlic may also prevent artery hardening, a condition known as atherosclerosis. Clearly, one of the primary health benefits of garlic is its contribution to a healthy heart.

2. Strengthens the Immune System

Garlic acts as a powerful immune booster. Its antibacterial, antiviral, and antifungal properties help the body fend off infections. Rich in antioxidants, garlic combats free radicals that can damage cells and contribute to illness.

Cooking with garlic regularly can support your immune system, making it more resilient against common colds and flu. This vital health benefit of garlic makes it a natural defence mechanism.

3. Improves Digestive Health

Garlic promotes healthy digestion by stimulating the production of digestive enzymes. Its antimicrobial properties can help balance gut flora, reducing harmful bacteria and promoting beneficial ones.

Additionally, garlic may reduce inflammation in the gut, alleviating symptoms of conditions like irritable bowel syndrome (IBS).

Including garlic in your diet can improve overall digestive function, emphasising another essential health benefit of garlic.

4. Enhances Bone Health

Surprisingly, garlic may also support strong bones. It contains minerals like calcium, manganese, and selenium, which are vital for bone density and strength.

Some studies suggest that garlic consumption can increase estrogen levels in women, potentially reducing the risk of osteoporosis.

This lesser-known health benefit of garlic highlights its role beyond the kitchen, contributing to long-term skeletal health.

5. Supports Detoxification

Garlic aids the body’s natural detoxification process by activating liver enzymes that help eliminate toxins. Its sulfur compounds enhance liver function, enabling the body to flush out heavy metals and harmful substances more efficiently.

Regularly cooking with garlic can provide a natural cleanse, supporting overall vitality. This detoxifying health benefit of garlic underscores its importance for maintaining internal balance.

Incorporating Garlic into Your Diet

Maximise these health benefits by adding garlic to soups, stir-fries, and sauces. Crush or chop it and let it sit for a few minutes before cooking to enhance its beneficial compounds.

Remember, the health benefits of garlic are most potent when it’s used fresh and minimally cooked.

Cooking with garlic not only elevates your culinary creations but also offers significant health advantages. Embrace this versatile ingredient and enjoy the multiple health benefits of garlic with every meal.

Would you like more articles or additional tips? Check here.

HEALTHY LIVING

How To Stay Healthy While Boosting Productivity

Published

2 months ago

November 30, 2024

Adaeze Okechi

Balancing health and productivity is essential for personal well-being and professional success. Integrating healthy habits into your daily routine enhances focus, reduces stress, and increases overall efficiency.

Here’s how you can maintain good health while staying productive:

1. Prioritise Physical Health

Exercise Regularly: Physical activity enhances both physical health and mental clarity. Simple practices like taking short walks during breaks or stretching between tasks improve circulation and energy levels.

Maintain Good Nutrition: Eating balanced meals fuels your body and brain. Choose healthy snacks and stay hydrated throughout the day to maintain consistent energy levels.

Sleep Well: Adequate sleep (7-9 hours) improves memory, focus, and mood, contributing to higher productivity. Establish a consistent bedtime routine to ensure restful sleep.

2. Manage Your Energy, Not Just Time

Identify peak productivity periods in your day. Allocate complex or creative tasks to those high-energy times, and save routine work for low-energy periods. This practice optimises your natural rhythms for maximum efficiency.

3. Practice Mindfulness and Stress Management

Take Short Breaks: Regular breaks prevent burnout and boost concentration. Even a five-minute pause every hour can refresh your mind.

Mindful Practices: Meditation or deep-breathing exercises reduce stress and improve focus. Incorporating these into your daily routine fosters mental clarity and emotional resilience.

4. Create a Healthy Work Environment

Ergonomic Workspace: Arrange your workspace to support good posture and reduce strain. Use ergonomic furniture and ensure proper lighting to prevent fatigue.

Limit Distractions: Reduce noise and digital interruptions to stay focused. Tools like “Do Not Disturb” settings and noise-cancelling headphones can help create a conducive work atmosphere.

5. Foster Mental Health

Set Boundaries: Separate work from personal time. Avoid checking work emails after hours to maintain a healthy work-life balance.

Stay Connected: Engage in positive social interactions at work. A supportive environment enhances motivation and reduces feelings of isolation.

6. Optimise Productivity Techniques

Batch Tasks: Group similar activities together to avoid frequent context-switching, which drains mental energy. This method enhances focus and efficiency.

Use To-Do Lists: Organise tasks by priority. Focus on completing high-value activities first to maximise your productivity.

By integrating these health-focused strategies into your daily routine, you can maintain physical well-being, reduce stress, and improve productivity, creating a sustainable path to professional success and personal fulfilment.