With all the negativity in mainstream media, self care is more important than ever. It’s especially difficult for those who struggle with seasonal affective disorder or winter blues this time of year.
It’s hard to find motivation to do what makes you feel best with the bitter cold outside your door. Colder weather and lack of sunlight can turn you into a hermit, affecting your circadian rhythm, disrupting sleep patterns and hormone production. For those who struggle finding ideas for ways to fight the funk, here are a few techniques that have helped others.
Wear Bright Colors
Winter makes me miss all the vibrant colors of spring and summer. Try to trick your brain into feeling like it’s sunny outside by decorating your home with and wearing brighter colors. Studies have shown there’s a link between color and emotions. As the weather gets colder, we tend to mirror our environment by donning blacks and greys. Opt for warmer tones to brighten your day from the outside in.
Get More Vitamin D
Lack of sun means less vitamin D. A popular suggestion from the National Institute of Health, getting adequate vitamin D can help improve your mood. If you’re skeptical of taking an OTC supplement, opt for foods rich in the sunshine vitamin. For example, salmon and other fatty fish like swordfish, are good for the job as well as eggs, mushrooms, and food fortified with vitamin D. As many prefer vegan, organic, or vegetarian options, a supplement may be the best choice.
Try Light Therapy
Not only is it great for your skin if you suffer from eczema or psoriasis, it’s a great way to make up for lost sunlight exposure. Light therapy should be recommended by a physician in the event sensitivity to light via lupus or glaucoma would interfere with the treatment. Still, light therapy has been reported to work in 80 percent of all cases of SAD.
Keeping loved ones and friends close by can brighten your mood as well! Try inviting positive people over for watch parties or your favorite social activities. Go dancing or exercise together to further boost your mood.
While these methods may not work for everyone, it’s important to make the effort to put yourself first. If you find that you’re struggling to keep your head up during the winter months, talk to your primary care physician or inquire about local support groups.
Survey: Effects of Quarantine on Degree of Emotional Distress During COVID-19
The COVID-19 pandemic has introduced an unprecedented degree of uncertainty to American lives. This long and challenging experience may have a severe impact on one’s mental health, including increased symptoms of distress, anxiety, or suicide ideation. It is critical to understand the mental health effects of this pandemic to inform necessary treatment efforts. Your participation would greatly help us in working towards this goal!
Study approval was granted by Icahn School of Medicine at Mount Sinai in New York City. All responses to the survey will remain anonymous.
Health and Fitness: How is it an Uphill Struggle?
Numerous research on health and fitness across the world shows that people are not as active as they should be. There are many compelling reasons why fitness is crucial to human beings. Obesity is real in many countries and the governments use a lot of money to promote active lifestyles.
While athletes and most fitness enthusiasts who use helpful gear may not have a challenge living an active lifestyle, an ordinary person is in great dangers. Some of them fear the use of steroids in fear of side effects. One thing they forget is that these enhancement gear like https://120kgs.org/ work perfectly when one exercises appropriately and eats the recommended diet. This further complicates the issue of health and fitness.
The Existing Health and Fitness Problem
Between 2001 to 2017, the percent of people who are overweight has remained at about 60 percent. This figure is worrying as it shows that fewer adults in the world can be considered fit. The main reasons contributing to such a high number of people with obesity are poor eating habits and living an inactive life.
What complicates the matter a lot is that over 50 percent of adults have tried some form of exercises in an attempt to lose weight. For instance, a report in England showed that people 62 percent of people meet the required 75 minutes of vigorous activities every week. One is only left to wonder where the problem is.
Another challenge that is making fitness a concern is the fact that people see exercises as tough. They do not want to engage the body in something that will make then sweat or feel fatigue. What they do not know is that staying fit makes the body relax and keeps illnesses at bay.
Key Challenges and Solutions
The uphill struggle people are facing in health and fitness is as a result of various challenges according to research. Here we will mention the main challenges and their solutions.
- Lack of fitness knowledge – people do not understand much about health and fitness. Relevant authorities have not taken enough time to sensitize people on the importance of staying fit to keep illnesses at bay. It is time the governments take the initiative to let their citizens know why this is important. They have start campaigns on local media and websites so that all people can know this.
- Lack of training facilities – a lot of people do not have a direct access to training facilities. It requires them to either pay for a gym subscription or walks a distance to access a training park. However various states are working hard to improve on public training facilities. People can also use free activities like jogging, walking to work, and doing house chore.
- Lack of time – creating time for health and fitness is a challenge many people are facing. Work and family duties have taken all the time for most adults. However, one can create some time for a few minutes of fitness if they want. It is all about planning.
Health and fitness have proven to be an uphill task for most people in society today. It is the responsibility of all people to ensure that they stay fit at all times. This way, we can overturn the alarming figures of people with obesity in society.
Scale Stuck? How to Get Over That Weight-Loss Plateau
When working on losing weight, the intention is doing away with fats and not muscles. However, calories deficit makes the body to find a source of energy to perform daily tasks, and this comes from burning stored fats. It is possible to lose weight and still build your muscles by taking anabolic steroids which are known for effective bodybuilding. You can get a variety of high-quality anabolic steroids which vary from injectable to orals from steroid seller.
After losing weight for some time, it is common to hit the weight-loss plateau stage, and a change in your routine can help a great deal in getting past that. Being able to differentiate between a plateau and your ideal weight is also crucial in keeping fit. Once your body attains its ideal weight, any attempt to losing weight will not be successful because your physiology will work against it. Ideal weight is when your blood test and checkups indicate you are healthy.
Making the following changes can help you to get over that weight-loss plateau.
Eating a balanced diet is vital in losing weight. Food rich in nutritional value such as whole grains, fruits, vegetables and lean proteins is recommended to keep your body nourished. Exercising while hungry reduces the metabolism-boosting hormones and this reduces your metabolism. Taking enough proteins can keep you full for a longer time and thus enhances your metabolism which is crucial in losing weight. The more you lose weight, the more you need to monitor your food portions closely. You can easily do this by weighing the food portion you are taking. Skipping meals is not a good idea because it leads to overeating. Eat all meals at the right time during the day and don’t forget to take enough water.
It is a good idea to add strength training to your cardio workouts if you want to break that weight-loss plateau. Strength training sheds more fat than cardio workouts thus losing more weight. As you become leaner, your metabolism increases and the higher the metabolism rate, the higher the chances of losing weight. Alternating the two workouts is important to prevent your body from becoming familiar with the routine. Once the body muscles become familiar with your workouts, it adapts by using fewer calories and this reduces weight loss. Doing shorter exercises is another great way of burning more calories. A short and intense workout gives you a greater after-burn, and it still leaves you with the energy you need for other tasks during the day. This helps in keeping you active throughout the day which adds up to your workouts in burning more calories.
It is hard to remain motivated when you do not see the results of your efforts. When you hit a weight loss plateau, it is good that you stay positive and be patient. Keep up with your fitness routine and do things that you love for leisure. Getting enough sleep increases your metabolism rate and reduces weight gain. Having rest in between workouts can help you to recharge and remain focused on your weight loss goals. When resting, the body can relax and regenerate tissues that are worn out during intense workouts. Besides losing the numbers on the scale, it is good to focus on the other positive results you have realised from your workouts. That way, you will have a reason to continue with your healthy practices which can help you break that dreaded weight-loss plateau.