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6 Healthy Vegetarian Recipes to Help Manage Diabetes

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Managing diabetes can become a tedious task, especially when it comes to what you can eat. It can be even harder if you’re a vegetarian diabetic. The good news is that it’s not impossible to eat well while also embracing a healthy diet. You simply need to keep a few things in mind when consider vegetarian recipes:

  • Fiber helps control blood sugar levels.
  • Processed foods may have hidden sugars. They may also have animal by-products.
  • Beans are a great ingredient to use because they are an excellent source of fiber and protein. They’re also inexpensive.

The Organic Ingredient Advantage

Choose organic ingredients for your daily needs whenever possible. There are several advantages to choosing these superior fruits and veggies for your recipes:

  • Free of pesticides and chemicals: You will nourish your body with a healthful meal, minus the unhealthy additives.
  • Reduced waste: Organic foods often arrive free of plastics and packaging, meaning a healthier environment.
  • Supporting local farms: Shop your local farmers’ markets or farmstands. You will ensure that you serve up only the freshest ingredients and help your community.

Six Healthy Vegetarian Recipes to Help You Manage Your Blood Sugar

Using these three tips makes it a little easier to create diabetic vegetarian dishes. In fact, here are six vegetarian recipes that will help to reduce blood sugar making them great for managing diabetes.

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1. Cheesy Stuffed Red or Green Peppers

This is a simple slow cooker vegetarian recipe. You can use red or green peppers, whichever is your favorite! It has beans which will help reduce blood sugar.

Prep Time: 15 mins

Cooking Time: 2.5 – 3 hours

Serves 4

Ingredients

  • 4 whole red or green peppers
  • 1 can of black beans, rinsed and drained
  • 2 cups of shredded pepper jack cheese your favorite brand
  • 1/2 cup of yellow corn
  • 3/4 cup of organic salsa
  • 1/2 cup of chopped onion
  • 1 tablespoon of salt

Directions:

  1. Cut tops from peppers and discard the seeds.
  2. In a large bowl, mix all the other ingredients together well.
  3. Evenly spoon the mixture into each pepper.
  4. Cook in the slow cooker for 2.5 to 3 hours, or until peppers are tender and the mixture is thoroughly heated. Serve hot.

2. Greek Vegetarian Sandwich

There should always be a great sandwich in a list of vegetarian recipes. These Greek sandwiches are very flavorful and easy to make. Traditionally home cooks serve this sandwich on Italian bread, but rye bread helps keep blood sugar down to a healthier level.

Prep/Cook Time: 25 mins

Serves 4

Ingredients

  • 1 finely chopped medium onions
  • 2 minced garlic cloves
  • 1-pound fresh baby spinach
  • 1 tablespoon of olive oil
  • 1 cup of crumbled feta cheese
  • 1/4 cup toasted pine nuts
  • One-fourth teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 4 tablespoons of butter
  • 8 slices of rye bread

Directions:

  1. In a skillet, sauté onions in olive oil until they’re tender. Add garlic and sauté for another minute.
  2. Add spinach, feta cheese, pine nuts, salt, and pepper. Sauté until spinach is soft. Remove from heat.
  3. Spread a half tablespoon of butter on one side of each slice of bread. Spread 1/4 of the spinach mixture over one slice of bread. Cover with another slice of bread.
  4. Grill each sandwich on both sides until the bread is toasty and crisp. Serve hot.

3. Salsa Feta Bean Burgers

This is one of the best vegetarian recipes for people who love cheeseburgers. It is full of fiber, so it’s going to help lower blood sugar and keep you full longer. The prep time is a bit long, but the finished food is worth it.

Prep Time: 32 mins

Cooking Time: 10 mins

Serves 4

Ingredients

  • 1 can of black beans, rinsed and drained
  • 1 cup of panko breadcrumbs
  • One cup of salsa
  • 1 large egg, lightly beaten
  • 3 tablespoons of minced cilantro
  • 1 minced garlic clove
  • 2 teaspoons of olive oil
  • 4 whole wheat hamburger buns

Directions:

  1. In a large bowl, mash beans.
  2. Mix in breadcrumbs, egg, garlic, half the salsa, and cilantro.
  3. Shape mixture into 4 patties then refrigerate 30 minutes.
  4. Using a skillet and the olive oil, cook patties for 3 to 5 minutes on each side, or until thoroughly heated throughout.
  5. Place each patty on a bun and top each with 1/4 of the remaining salsa. Serve hot.
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These plant-based recipes are so scrumptious that you won’t miss the meat!

4. Spicy Mushroom and Brown Rice Medley

This is one of the best vegetarian recipes for managing blood sugar spikes. Both mushrooms and brown rice have a low glycemic index, so they won’t spike blood sugar. Plus, the fiber content is high, so you’ll feel full and stay full.

Prep Time: 5 mins

Cooking Time: 20 mins

Serves 4

Ingredients

  • 1-pound sliced baby portobello mushrooms
  • 2 thinly sliced green onions
  • 1/2 cup chopped sweet onion
  • 1 large carrot, grated
  • 1 cup of precooked or ready-to-serve brown rice
  • One tablespoon of salt
  • 1/2 tablespoon of ground black pepper
  • 1/2 tablespoon of garlic powder
  • One-half tablespoon of crushed red pepper
  • 4 tablespoons of olive oil

Directions:

  1. In a large skillet, sauté mushrooms using 2 tablespoons of olive oil for about 3 minutes or until they’re light brown. Add onion and sauté one more minute.
  2. Stir in the rest of the olive oil, rice, and carrots and sauté till the carrots are soft.
  3. Add green onions, salt, pepper, garlic powder, and crushed red pepper. Sauté for 3 to 5 minutes or until vegetables are completely tender. Serve hot.

5. Slow Cook Pesto Bean Soup

This may be the easiest vegetarian recipes for soup you’ve ever come across because the slow cooker does all the work. Plus, with so many different beans in the recipe, this soup will do wonders with controlling blood sugar levels.

Prep Time: 10

Cooking Time: 3.5 – 4 hours

Serves 8

Ingredients

  • 4 cups vegetable broth
  • One large chopped yellow onion
  • 1 1/2 cup of precooked black beans
  • 1.5 cup of precooked cannellini beans
  • 1 1/2 cup of precooked red beans
  • 2 cups of sliced baby portobello mushrooms
  • 3/4 cup of prepared pesto
  • 1/4 cup of grated Parmigiano Reggiano cheese
  • One tablespoon of salt

Directions:

  1. In a slow cooker, add the vegetable broth, onions, all three beans, half of the pesto, and the mushrooms. Cook for three and a half to four hours or until the beans are soft.
  2. Once the beans are soft, add the remaining pesto. Serve in a bowl, sprinkled with cheese on top.

6. Veggie-Sausage and Cheese Frittata

If you’re looking for vegetarian recipes that are good for breakfast, this Veggie-Sausage and Cheese Frittata has you covered. While it doesn’t have a lot of fiber, it does have a lot of protein and no sugar which fights against blood sugar spikes. That makes it great for diabetics.

Prep Time: 5 mins

Cooking Time: 12 mins

Serves 4

Ingredients

  • 1 chopped green bell pepper
  • 1 cup of diced baby portobello mushrooms
  • 4 vegetable protein sausage patties, crumbled
  • 1/2 cup of shredded Cheddar cheese (sharp or mild)
  • 1/4 cup of half-and-half
  • 2 large eggs, beaten
  • 3 tablespoons of canola oil
  • 1/2 tablespoon of salt
  • 1/2 tablespoon of black pepper

Directions:

  1. Heat a large, non-stick skillet over medium-high heat. Using half of the canola oil, sauté the green bell peppers and the mushrooms for three minutes.
  2. Add vegetable sausage, salt, and pepper. Sauté for one minute. Reduce heat down to medium and let it simmer for one minute.
  3. While sausage mixture is simmering, mix eggs and the half and half in a bowl. Pour mixture into the skillet with the sausage mixture. Cover and let it cook for five to six minutes, or until the egg mixture is firm.
  4. Reduce heat to low and sprinkle cheese on top. Let the cheese melt.
  5. Remove from heat and cut into eight servings. Serve hot.

vegetarian recipesFinal Thoughts on Diabetic Vegetarian Recipes

It can be hard to combine two different diets, especially when they are so different from each other. It’s also hard because a lot of today’s foods have so much of the bad stuff in them that you almost don’t have anything to choose from. That’s why cooking from scratch is more important than ever.

There are great recipes out there that can satisfy both needs. The six recipes above are a prime example. They’re perfect for a diabetic vegetarian because they use such high-quality ingredients and they all have plenty of fiber, protein, vitamins, and minerals.

The best part is that they all taste great. So, the next time you think you must do something “boring” to stick with your diabetic vegetarian diet, look at these six vegetarian recipes, and think again!

10 Money Saving Tips to Stop Impulse Spending

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Financial problems cause emotional suffering and lots of turmoil in your life. When you have a spending habit that is out of control, it can cause anxiety, depression, and even relationship issues. Impulse spending is the worst type because it’s as powerful a drug and just as addictive.

You may become a serial shopper or someone who shops to fill that void in your life. This type of impulse spending happens more than you think. Do you find that you are wasteful with money? Think of all the savings you could have right now if you just started conserving when you were younger?

Even if your bank account has more zeros than the national deficit, there’s no time like the present to make some changes. If your mindset is “Carpe Diem,” and you have no thought for tomorrow, then it’s time to alter your thinking.

Here are ten easy ways to stop your impulse spending and stash cash into a savings account.

1. Return Products You Might Have Sitting Around (Don’t Live with Your Buyer’s Remorse)

Most people have things sitting around their homes that they have every intention of returning, but they never make it to the store. It could be things that you order from a catalog, which are inconvenient to return.

The sad fact is that you probably have a lot of money sitting around in those returns, and you could put that cash into a savings account. If you waited so long that you are past the return period, no worry. Post your unused items on a local Facebook yardsale page, sell it on eBay, or host a tag sale.

So, reject your buyer’s remorse–return those items and stash that cash for a rainy day.

impulse spending

2. Wait 24 Hours Before You Make Purchases

How many times have you bought something on an impulse, and it sits at your home unused? What about those designer boots you had to have but live in a tropical climate? Sure, you had the best of intentions, but you didn’t give much thought to your purchase.

If you feel that you need those new shoes, a purse, or a wallet, you should think about all your purchases before you spend the money. The chances are if you go home and think about it for 24 hours, you will change your mind.

Think and rethink each purchase, and you will see a big difference in your checking account. Buying on impulse is a dangerous habit.

3. Seek Counseling

Do you know there are support groups and counseling specifically for those who have impulse spending problems? Spending money can be addictive, so you may need a therapist to help you make better choices regarding your money.

If you cannot find local support groups, then you can find some online help. Many times, there is an underlying mental health issue like anxiety or depression that can fuel the fires of impulse spending.

4. Start Eating and Drinking at Home

One of the biggest money wasters is eating out. Do you grab a gourmet coffee on the way to work each day? If you spend $5 for a large frosted cappuccino, and you did that for five days a week, you would spend approximately $1,300.

Now, think of all the things that you could do with an extra $1,300 each year? If you got a coffee maker at home, then you could make coffee and save. Coffee savings is just the tip of the iceberg; think of all the other ways you can conserve.

Stop giving your money to fast food establishments. You pay $2.49 for a soda at a drive-through, but you can get a whole 24 pack for less than $8.00. Do the math, and you will see how much you waste by eating and drinking out.

5. Set a Household Budget and Stick with It

Do you have a household budget? Did you know that more than 33 percent of the population doesn’t maintain a budget? Budgeting is important because it’s like a financial roadmap from where you are today and where you want to be in the upcoming months.

So, the best thing that you can do is to plan for tomorrow. If you want to buy a new home or a car, you must start setting money aside. It’s better than waiting until the time comes and having no money to put down. Sadly, you will get higher payment amounts because of the lack of cash.

6. Start a Savings Account and Make Automatic Deposits

Do you have a savings account? Did you know that the average person only has about $4,000 in their savings? While that may seem like a nice chunk of change, it’s barely enough to survive one month without income.

If something should happen that you lose your job, have a major medical setback, or have other financial hardships, small savings like that could be depleted overnight. Try having money taken out of your check and put into a savings or money market account.

Even better, why not start a 401K where your money is waiting for you when you retire, and you can always borrow from these funds if you need it.

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Want to earn money online to bulk up your savings account? Here are thirty money-making ideas.

7. Do The Envelope Method

Most people don’t like to use cash these days, and with safety concerns, it’s not advisable. However, for those who have impulse spending issues, a credit card is deceptive. Many people spend cash more frivolously because they can’t tangibly see it.

The envelope method is an old trick where you put so much cash that you allow yourself to spend in each envelope. Once the money is gone, you can’t spend anymore. Some people prefer money because they feel they can keep a better handle on their finances with it.

You can also do this method electronically if you have a bank or accounting program that tracks your spending and separates it into categories.

8. Talk to a Financial Advisor

A financial advisor can look at your income and tell you the best ways to make your money work. They will look at your current standing and how your retirement will be if you don’t change your ways. With the instability in the Social Security system, it’s not safe to take bets on this program for retirement.

It usually doesn’t cost anything for an evaluation. When you learn how to invest your money correctly, it can net you some serious change.

9. Make a Menu and Meal Plan

One of the greatest expenses you will face each month outside of your mortgage is your grocery bill. Did you know that the average family of four spends over $1,287 each month in groceries? Thankfully, you can reduce that bill by a few hundred dollars by learning how to meal plan.

Remember the old Adam Sandler song, “Lunch Lady?” The song states that yesterday’s meatloaf is today’s sloppy joe. You need to develop that mindset and repurpose leftovers. Do you think these restaurants that you patronize don’t recycle?

Take, for instance, the legendary chain you love called Wendy’s. Their famous chili is made from the hamburger leftover from the day before. If you’re shocked, you shouldn’t be as all eateries do things like this to save.

Those hamburgers sit in the warming drawer for a certain amount of time. When the time limit expires, they move them to a container to save in their walk-in cooler. The next day, they use them to make their soup.

It’s a considerable saving to them because they would throw away all that meat if they didn’t have such a plan. Now, you need to implement the same kind of philosophy.

You can take leftover hamburgers and turn them into a soup, tacos, or delicious shepherd’s pie. Just think of all the food that goes to waste that you could repurpose.

10. Learn How to Effectively Grocery Shop

If you run into the grocery store when you’re hungry and shop for the things you need for the day, you will probably do some impulse spending. Did you know that there is a right and a wrong way to go to the supermarket? Here are some tips that you should follow.

•Never shop when you are hungry

•Make a list and stick to it

•Shop early morning for discount prices and markdown deals

•Use the sales flyer to plan your meals

•Sign up with a service that will pay you money for trying products you use

•Do not go to the store every day or every couple of days

•Make one big trip a week and don’t keep going back

•Have a dedicated shopping day

•Buy in bulk and divide and conquer your budget

The list seems to be overwhelming, but it’s not that bad once you get the hang of it. Smart shopping can save you hundreds each month and thousands on the year.

impulse spendingFinal Thoughts on Knowing When It Is Time to Stop the Impulse Spending

It’s important to stash money into savings for a rainy day. Those rainy days happen to everyone, whether you’re prepared for them or not. Thankfully, even if you only have a dime in your account, you can change that quickly.

It doesn’t have to be big and significant changes, just start small and start building. You will be so glad that you stopped the impulse spending once you have a nice nest egg built for your family. Who doesn’t want to stash money into savings?

12 Signs Your Partner Is Killing Your Self-Esteem

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Your relationship seemed so right, but now you’re having doubts. You feel like your partner isn’t 100% behind you. They are preying upon your insecurity, making you feel vulnerable. Could your partner be killing your self-esteem?

If you’re feeling like this is happening to you, it may be time to step back and evaluate your relationship with this person.

Check out these 12 signs that point to your partner killing your self-esteem.

If your partner makes you feel wrong about everything, you probably also feel a drop in self-esteem. Here are the indicators that you should re-evaluate your relationship. self-esteem

  1. Controls everything in the relationship

If your partner makes every decision without consulting you, that’s a sign your relationship may be breaking down. When your partner feels the need to control the budget, the bills, the household decisions, it means they don’t trust your opinions or care what you think. They are, in essence, saying you have no voice in the relationship like you’re don’t existent.  They aren’t interested in you but need to feel powerful and in control.

According to one NIH study, this behavior is a classic red flag in a relationship. In some partnerships, this need for control can morph into physical abuse down the road.

Please take note of what’s going on, because it looks like your relationship is headed for failure.

  1. No effort to encourage you

In a strong and healthy relationship, two people work together to make their relationship secure. When one partner isn’t contributing to the relationship, it’s noticeable. A partner who doesn’t show interest and doesn’t encourage you is withholding love.  Encouragement means the person loves you and wants you to thrive. Lack of support is a sign your partner doesn’t genuinely care for you.

  1. Doesn’t try to understand

Does it ever feel as if you’re speaking to the air when you’re trying to communicate with your partner?  Do they seem to care less about what you’re saying? Perhaps they don’t try to understand your feelings but brush them aside. You may feel like you should keep your opinions to yourself because they won’t know what you’re telling them, anyway. You may feel less confident in yourself.

According to NIH, this lack of confidence is a symptom that you are losing your self-esteem. Over time, it can worsen if you don’t regain control of your life.

Ask your partner a few questions, such as the following:

  • You don’t seem interested in me, is something wrong?
  • Does our connection mean anything to you anymore?
  • Why aren’t you not listening to me?

If they respond humbly to your questions, that’s a good sign. But if they are defensive and try to push back at your concerns saying you’re imagining things, they aren’t being honest about how they feel. You may not get a straight answer out of them.

  1. Talks down to you like you’re a kid.

There’s nothing worse than seeing one partner talk down to the other like they’re a little kid. No reasonable adult likes to be treated like a child. When one partner mocks or belittles their partner in public, it’s embarrassing. You feel demeaned and worthless. If your partner speaks to you in this way, they aren’t showing you the proper respect you deserve.

  1. Demeans you, even in front of other people

When a partner treats you like you’re below them, it’s humiliating. They act like you’re in their way, almost a burden to the relationship. This treatment makes you feel insecure and unsure of how to respond. You lose your confidence in yourself.  Studies found that when one partner is emotionally abusive, it causes an immediate relational breakdown. Demeaning your partner is not a sign of love, it’s a sign of a dying relationship.

  1. Shows conditional love

If you feel as if you need to earn your partner’s love and approval, it can cause you to feel as if you are not good enough for them. You begin to work hard to keep the peace, trying to do the right things. This behavior does not indicate a healthy relationship. Your partner is acting unloving towards you. Don’t settle for a relationship where you need to perform to be loved. You deserve to be loved for who you are, not what you can do.

  1. Criticizes your every move

A critical partner corrects everything you do. They don’t like the way you cook, how you dress, or wear your hair. You’re never good enough for them. They treat you with disrespect, making you feel like you’re inadequate as a person and a partner. They make you feel unappreciated and unloved. A relationship with a critical person steals your confidence. You begin to feel like you can’t do anything right. This red flag is a sign your self-esteem is dying. You must start to stand up for yourself and stop allowing your partner to kill your confidence.

  1. Blames everything on you

Blameshifting is blaming someone or something for your failures. When your partner refuses to take responsibility for their actions, blaming you instead, it ruins your feelings of being loved. Blameshifting is abusive. If your partner blameshifts you, don’t stand for it. This habit isn’t normal behavior in a loving relationship. You must refuse to be blamed for things you didn’t do.character

  1. You feel trapped by your relationship.

If you’re beginning to feel trapped in your relationship instead of feeling loved and appreciated, it might be the ideal time to step back and evaluate. Feeling trapped causes you to lose confidence in yourself. You feel vulnerable and unable to control what’s happening. Find a trusted friend to talk to about what’s going on in your life. If you need expert advice, seek the aid of a professional therapist.

  1. Won’t listen to your thoughts

If your partner refuses to hear your concerns about your relationship, it’s a bad sign. Being shut down and denied the chance to talk out your thoughts is frustrating. Are you making excuses to stay away from your partner? Do you avoid them because it’s so stressful? You must decide next if you want to continue exposing yourself to the abuse of this unhealthy relationship.

  1. Looking at others or flirting

When your partner stares or flirts with others in front of you, it’s a sign of their lack of love. It shows you that you aren’t enough and they don’t care if you know it. It’s outright disrespectful. You should not have to deal with this kind of insult, don’t allow yourself to live with someone who acts like this. Tell your partner you’re disappointed in their behavior. If they admit it and apologize, that’s good. But if they deny or minimize your concerns by saying you’re just overreacting, then it’s probably time to work your way out of this relationship. No one deserves this kind of disrespect.

  1. Preventing you from following your dreams

If your partner crushes your dreams, they aren’t a loving person. They don’t care for your thoughts or ideas. They may feel competitive and want to push you back because they’re jealous of your successes. This kind of attitude eats away at your self-esteem and self-confidence. You feel like giving up your dreams. Don’t allow your partner to steal your joy and happiness. You deserve to pursue your dreams and enjoy your successes. A healthy, loving relationship involves the encouragement of the other person’s accomplishments. It means having someone in your corner to encourage and help you.

self-esteemFinal Thoughts on Looking After Your Self-esteem

If you sense your relationship is crushing your self-esteem, it may be time to re-evaluate your commitment. Living with a partner’s criticalness, demanding language, and blame-shifting isn’t right for you. Don’t allow yourself to feel trapped. You have a choice, even if your partner makes you feel like you don’t. You are strong and able to make your own choices.

Remove yourself from this toxic relationship and begin the healing process. Talk to a trusted friend or counselor to help your self-esteem recover. Begin discovering who you are as in an individual. Renew your dreams and find joy again in your life. You deserve to be happy and have a healthy, loving relationship.

Experts Reveal 9 Health Benefits Of Being Kind To Yourself

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You may know of the importance of caring for yourself physically. You are likely aware of the need to eat well, exercise often, and live a healthy lifestyle. But did you know that these habits are not the only way you should care for yourself?

A commonly overlooked aspect of looking after yourself is about your mental health. Sure, you might be careful about things that can trigger depression, but how compassionate are you to yourself? Did you know that acts of kindness directed internally can be even more beneficial for your overall health? Here’s how experts reveal nine powerful health benefits of being kind to yourself.

1.    Stronger Immune System

When you’re under stress, the body experiences the fight vs. flight instinct, causing the body to focus all its efforts on survival instead of ensuring individual organ and function strength and power. Everything gets slowed down, and you can suffer as a result.

According to research spanning three decades, immunity is considerably impacted by stress, meaning a lack of positive thinking can lead to a higher risk of contracting all sorts of diseases.

According to the University of Texas professor and author Kristin Neff, Ph.D., this means that self-compassion can successfully increase or improve the function of your immune system. There’s a chance you’ll experience:

  • Fewer colds and illnesses
  • Fewer symptoms of illnesses
  • Lower stress reactivity
  • A better balance of hormones and microorganisms
  • Healthier appearance and body

In fact, self-compassion “meditation” is a real way to help promote healing. Simple meditation allows for mindfulness practices that can teach you to be kind to yourself and exert more control over your thoughts and emotions.

2.    Stress Reduction

kind to yourself

When you’re too hard on yourself, you’re constantly criticizing yourself and, potentially, everything around you. This kind of criticism leads to stress and – as you’ve probably guessed – a fight or flight response, says Stanford University Center for Compassion and Altruism Research and Education science director and author Emma Seppala, Ph.D.

When you critique yourself, you cause your body to release the stress hormone, cortisol. Cortisol is fine in small amounts and when needed, but when released chronically, it can lead to health issues such as:

  • Acne
  • Easy bruising
  • Weight gain
  • Thinned skin
  • Reduced rate of healing
  • Irritability
  • Concentration loss
  • Headaches
  • Weak muscles
  • High blood pressure
  • Fatigue

According to studies, it’s possible to use positive techniques of self-compassion to break the cycle of negativity, stress, and cortisol production. This is because thinking good thoughts can lead to surges of the feel-good hormone dopamine, says Adelphi University psychology professor and award-winning author Deborah Serani, PsyD.

3.    Changing How You Think

When you’re kind to yourself, you begin a new cycle and process of thinking. With long-term practice, you can completely change the way your brain usually functions, allowing for a more efficient structure and a more positive overall thought pattern, says Neff.

This is because being kind to yourself can thicken the cortical, which is the brain portion responsible for communication across the brain. Actions such as meditation can further rewire the brain to be more beneficial to you and your everyday life.

On top of that, self-compassion is crucial to social connection. Essentially, Seppala states that being kind to yourself is a great way to connect with others, and her research shows us that this can help you find common humanity. Instead of losing itself in wrongs and flaws, the brain learns to observe, relate, and empathize.

4.    Healthier Heart

You’re probably already very familiar with how stress affects fight vs. flight responses, given the fact that we’ve talked about this multiple times! Naturally, that extends to more than just the cortisol production that we’ve mentioned again and again. After all, that kind of stress response isn’t limited to only one function.

When your body is in this fight or flight mode, you:

  • Experience spikes in blood pressure
  • Have an accelerated heart rate and pulse
  • Cardiovascular strain

Just like with cortisol, this isn’t a bad thing when it only happens when your heart needs the boost – like in a real emergency situation where the rush to your heart helps you survive. On a chronic basis, though, it indicates that your body is attempting to solve its problems by attacking itself, says Neff.

Learn to relax and be kind to yourself instead of allowing stress to take over your body. Your heart will, in the long run, thank you.

5.    Exercise Motivation

People often falsely believe that they need to exercise to feel good about their bodies, their appearance, and their overall selves. Ironically, for most people, it works the opposite way. The act of pushing yourself to work out and succeeding in completing that task can give you a massive boost to your self-esteem.

So instead of hating your body and demanding exercise to ease those negative feelings, love your body instead. Sure, it is easier said than done. However you can take baby steps by being kind to yourself. When you care about your body and your mind, you’ll be much more motivated to do things that are good for them, says Neff. Here are some tips to make this happen:

·         Do Mirror Exercises

Every day, look in the mirror and repeat positive affirmations to yourself. Positive self-talk has been proven to work wonders for you and your self-perception. Instead of pointing out your worst features, tell your reflection, “I love you.” Appreciate the parts of you that you do love!

·         Understand What A Real Body Is

Social media is full of people using angles, editing apps, and careful photo selection only ever to show their best side. The media is full of celebrities with expensive personal trainers and professional chefs at their disposal. Your body is real, and it’s realistic. It is beautiful and doesn’t need to measure up to these unreal, unachievable standards. Remember that!

·         Be Grateful

Thank your body for the wonders it does. Appreciate it for keeping you healthy. Acknowledge it for your talents. Thank it for its strength. Thank it for being beautiful, Expressing gratitude towards your body is a huge step forward in being kinder to yourself and reaping the exercise benefits that follow.

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6.    Reduced Vice Dependency

A lot of times, a lack of self-love can cause someone to depend on external factors to help them feel happy or better. This type of co-dependency is quite unhealthy and can be very toxic, especially if you find yourself relying on other human beings to feel satisfied. Vices can include:

  • Smoking or vaping
  • Taking drugs
  • Drinking alcohol
  • Eating in excess
  • Self-harming tendencies
  • Obsession and hyper fixation with fantasy
  • Co-dependency with loved ones

When you’re kind to yourself, you learn to be self-dependent. You learn that you’re a great person to rely on. As such, you’re less likely to turn to unhealthy vices. Studies indicate that even severe addictions can be helped through kindness.

7.    Mental Resilience

One of the very, very best benefits of self-compassion is that you become mentally stronger. It’s much harder for the world to bring you down when you are your support system.

Does this mean you’d never seek out help from external parties? Of course not! Everyone needs help sometimes. But, according to Seppala, when you practice self-compassion, you:

  • Don’t burden yourself with excessive criticism.
  • Can keep a more definite peace of mind
  • Manage to retain emotional energy
  • Are more mindful of how you speak to or think of yourself

These factors combined contribute to your mental fortitude when you’re more self-compassionate, so it’s a fundamental trait to try to maintain!

8.    Pain Management

Chronic pain and other similar conditions and issues can be debilitating. Worse still, they’re known for having less than stellar effects on positive thinking. In fact, considerable, untreated, or difficult-to-manage pain levels can contribute to and be affected in turn by symptoms of anxiety and depression.

According to Serani, acts such as meditation and mindfulness, which work to improve your self-compassion, prove to help relax the body enough to reduce chronic pain of all kinds. In fact, because self-compassion is so deeply interwoven with chronic pain – as found by plenty of studies – it’s not an exaggeration to say that they do go hand-in-hand.

When your self-compassion is low, your pain is worse, and when your pain is worse, your self-compassion gets even smaller. You need to break the cycle! Aside from focusing on being kind to yourself, you can also manage chronic pain and your kindness by:

·         Therapy

Acceptance and Commitment Therapy and Cognitive Behavior Therapy are both typical go-tos for those dealing with chronic pain, according to Ted Jones, Ph.D., CPE. This kind of thinking shifts your thoughts from self-loathing or self-pitying to considering future options, which puts the power back in your hands.

·         Pacing Yourself

When you’re not kind to yourself, feelings of guilt may cause you to push yourself extra hard. You may work yourself down to the bone, even when your body needs a break. Jones encourages the act of learning your body and pain’s limits and respecting them with the knowledge that you deserve to rest, too.

·         Chill Out

Holding tension in your body due to stress is often a clear sign that you’re not kind to yourself. Worse still, holding that tension causes stiffness that can further worsen chronic pain.

9.    Diabetes Management

Diabetes is a severe condition, and it’s not something any proper mindset can cure, of course. This fact is not to say, though, that positive thinking can’t aid in overall management. In fact, according to Neff, a lot of the additional problems of diabetes can come from stress and distress. Learning to manage those emotions can lead to more stable glucose levels.

Considering the concept of cortisol and how cortisol presence boosts blood sugar, this isn’t a surprise at all. As such, though it sounds a little outlandish to say, being kind to yourself can indirectly help with the management of diabetes!

kind to yourselfFinal Thoughts On Some Powerful Health Benefits Of Being Kind To Yourself

Self-compassion is a crucial skill, not just for your mental state, but for your physical one as well. The overall effects of kindness on your whole being go to show just how crucial it is to care about yourself on a deeper level. Never be ashamed of loving the person you are!

Child Psychologists Share 9 Symptoms of Depression in Children

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Unfortunately, many parents do not know how to identify the most prevalent symptoms of depression in children.

If you’re like most people, then you think depression only happens to adults. Sadly, the Center for Disease Controls states that 3.7 percent of children ages 3-17 are depressed. The symptoms of depression in children are not always so apparent, and there doesn’t need to be any significant life influence for them to feel this way either.

Even when the skies are sunny, and life seems to be going okay, a child can become depressed due to a chemical imbalance, much like an adult. As a parent, teacher, relative, or someone who interacts with the younger crowd, you must learn how to recognize the signs of depression in children and know when to get help.

Regrettably, the suicide rate has risen to 14 children per 100,000. Recognizing the cries for help is imperative to saving the next generation. Do you know the signs to look for?

Nine Signs of Childhood Depression

Whether it’s a child or adult, someone who is depressed or has the blues for longer than two weeks is considered to have a Major Depressive Episode. If a child is feeling “down in the dumps” or hopeless, it should be evaluated. To be considered depressed, a child must have five of these symptoms below for at least two weeks.

symptoms of depression in childrenThese signs of depression in children are as follows:

  • Deep feelings of sadness that last for at least two weeks. Children may act irritable more so than depressed.
  • Loss of interest in things they love
  • Significant changes in weight – either gain or loss of several pounds
  • Insomnia
  • Disruptions to or shifts in their sleep patterns
  • Psychomotor agitation
  • Chronic fatigue
  • A feeling of helpless, hopeless, or worthless
  • Infatuated with death, dying, or suicide

We should note that children who experience a traumatic event in their lives, like the loss of a loved one, will go through the stages of grief. Since depression is part of those stages, it’s expected that they would suffer from these feelings.

However, if it appears that they are stuck in this phase, then counseling to help them process their feelings is advisable. It’s essential that you know and can recognize the symptoms of depression in children.

Getting Professional Help for Childhood Depression

Noticing the symptoms of depression in children is not always easy. You may think your child is having problems with a classmate or is a victim of bullying. However, you shouldn’t take depression lightly as suicide is the number two cause of death in people from 10-34 years of age.

If your child meets the criteria for Major Depressive Disorder, you must take them to their pediatrician or mental health professional. Depending on their age, it may be hard to get them the help they need. There is still much stigma and doubt about childhood depression in the medical community.

While the first line of treatment in adults with depression is anti-depressant medication, doctors are initially cautious about putting children on such medicines. Therapy is the primary treatment that should be explored before going down the path of prescription medications. Additionally, many herbal remedies may help.

• Testing

Though there is no blood test or x-ray that can confirm or deny the presence of depression, doctors use the Diagnostic and Statistical Manual of Mental Disorders as their guide. They can also use the following tools:

  • The CDRS or Children’s Depression Rating Scale
  • The CDI or Children’s Depression Inventory
  • CGI or Clinical Global Impression

• Therapy

Today’s therapy has evolved greatly. When considering the symptoms of depression in children, the key is to find a therapist that is well versed in this type of chronic sadness in kids.

Play therapy is the most utilized type of counseling used in children as children can communicate better when using toys and devices rather than just talking about their problems. Another beneficial kind of counseling is Cognitive Behavioral Therapy is another method that is quite helpful and better for the older child.

What Can Parents Do When They See the Symptoms of Depression in Children?

depression

The symptoms of depression in children are often not the easiest to spot, especially since kids tend to be moody anyway. Outside of seeking professional help, here are a few things that you can do to help your child.

1. Talk to Your Child

Strive to have an open dialogue with your child about all things, and then when something like this arises, you know that they will communicate with you. Rather than hitting them point-blank with questions, they may not be able to answer. Instead, try engaging in play therapy. Your child will love nothing more than playing a board game or taking a walk with you. A Psychiatry article suggests that this habit is a way to help children express their feelings more clearly when they lack vocabulary skills.

Younger children cannot rationalize things, so you should try to stick with questions that they can answer a simple yes or no. If they are being honest and pouring out their heart to you, try not to be judgmental. When you’re not receptive to what they have to say, they can shut down and refuse to open further.

During your conversations, there may be times where your child has nothing to say. Don’t push or prod them for information as your child may need time to process both their emotions and thoughts. Silence is helpful at times and gives them the space they need.

2. Give Them Ways to Relax and De-stress

It’s easy to get smaller children to relax as you can engage them with painting, coloring, playing in a sandbox, or with playdough. Find tasks that are age-appropriate and keep their mind occupied.

Child psychiatrists continue to study the link between watching tv and feeling depressed. Studies are showing mixed results. For a best practice, do not place your little ones in front of a television screen and expect it to take their problems away magically.

3. Limit Technology

You’re busy, and you need your child to engage in activities that don’t always involve you. However, it would help if you never used technological devices as a babysitter. Sure, these devices provide an escape, but they also don’t encourage your child to open and talk to you.

The American Pediatric Association recommends no more than two hours each day of screen time. The time frame includes video games, television, laptops, smartphones, and any other electronic device. Additionally, children that are engaged in video games all the time are at a higher rate of developing depression or anxiety.

Give your children constructive ways to manage their time. They will enjoy hiking, crafting, riding their bike, or drawing. Kids these days have become dependent on their screen time and would rather forgo any other activities. This is not healthy for the child.

Most kids aren’t going to listen when you tell them to go outside and play. Children of today need structured activities as kids’ creative mindset is not the same as in previous decades. It may require that you get involved and go outside with them to engage in activities, mainly if the symptoms of depression in children are present.

4. Break Down Tasks to Simplify Things

Children become overwhelmed when they are given a bunch of tasks to do at once. They need things broken down into smaller parts. You don’t want to overwhelm your child with anything, so learn how to delegate correctly so that they can master the task at hand.

Don’t get frustrated if you must talk your child through each phase of what they must do. Completing smaller tasks may be aggravating to a child whose mind is going 101 directions. Also, be willing to work alongside your child. Be someone who pitches in to help and not a dictator.

5. Create a Positive Atmosphere

Your children don’t need to know or deal with your adult problems. If there are financial troubles, then make sure you keep those conversations behind closed doors. Don’t let them hear you arguing or see any physical violence between you and your partner.

It would help if you created a haven for your family that is free of emotional and physical altercations. If you want your child to feel safe and stable, you must create an atmosphere conducive to that life.

symptoms of depression in childrenFinal Thoughts on Effectively Recognizing the Symptoms of Depression in Children

The chances are good that your child will have at least one period of depression in their young life. While they may not need medication, they will need your love, support, and guidance during this difficult time. While everyone thinks it won’t happen to their child, you must always be on guard and watching for suicidal tendencies or ideation.

When your children go through these periods, you must keep all alcohol, prescription medications, and weapons locked away. A child that is depressed has a higher chance of abusing substances as well as contemplating suicide.

If you recognize the symptoms of depression in children occurring with one of your kids, then you need to get help immediately. In many cases, depression won’t get better without help.

15 Relationship Deal Breakers Strong Women Will Never Ignore

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Relationships are hard, and women put up with a lot from men. Women, especially strong women, can be incredibly resilient people. However, there is only so much that a person can put up with. Here are 15 relationship deal breakers that strong women simply won’t ignore.

Here Are the 25 Deal Breakers Unacceptable to a Strong Woman

Many women will flee the scene if they observe these behaviors in their new man.

deal breakers

1. He lives with his parents.

If an adult male still lives with his parents, this is a big red flag that strong women won’t ignore. This doesn’t include guys who are taking care of their parents because one or both of them are sick or disabled. Those guys get a gold medal.

An adult male who still lives with his parents simply shows no ambition in life. He is lazy or scared to move out on his own, or both. Even worse, he might be a mama’s boy, and no woman likes those type of men. Either way, it’s one of the biggest deal breakers.

2. He doesn’t have a steady job.

No one likes dating an unemployed guy. It’s not that strong women are trying to be gold diggers, but let’s be honest here. An unemployed guy can’t take you out. In fact, they won’t be able to do much of anything.

Plus, the inability to hold a job is a sign of immaturity or the unwillingness to be responsible. This will only cause problems in the future.

3. He has no goals or aspirations.

A strong woman is motivated and determined. Being with a guy who has no goals in life will get old fast.

It’s hard to be with someone when you’re climbing the ladder, and they’re okay just being at the bottom. Eventually, you’ll have too much distance between you to have anything in common. Strong women know this, so they aren’t going to put up with a man who has no aspirations in life.

4. He is a bad father.

Most strong women probably have dreams of having a family in the future. If they’re dating a man who already has children, they’ll pay close attention to the type of father he is. If he isn’t taking care of his children now, he probably will be unkind to her children in the future.

Even if he does take care of his future children, it’s still a deal breaker because no real woman is going to watch him favor some of his children over the others.

5. He doesn’t treat women in his life with respect.

Strong women demand respect in their lives. A man might pretend to respect a woman at first but then change later in the relationship. She may notice that her man is disrespectful of her family or even disrespectful of his own family.

With a strong woman, he won’t get the chance to change because she’ll notice this behavior upfront by watching how he treats the women in his life. A man can’t hide his true nature at all times, so when the red flag shows up, a strong woman will quickly exit the relationship.

6. He’s always late to everything.

People are late every now and again. It happens. But when it’s a recurring theme, a strong woman won’t continue to put up with this. When a man is always late to everything, it shows that he doesn’t respect people’s time. A strong woman values her time, so she won’t deal with someone who doesn’t respect it.

7. His temper seems out of control.

An out of control temper is one of the biggest red flags you can have in a relationship. A lot of women put up with this type of abusive behavior, unfortunately. However, a strong woman will absolutely not deal with it. She values herself too much to remain in such an abusive situation, and she will quickly remove that man from her life, even if it must be by force.

It doesn’t matter if it’s physical abuse or if it’s more verbally abusive in nature. Either way, she’s gone.

deal breakers in love

8. He complains about everything.

No one likes a negative Nancy. In this case, it might be a negative Ned. A strong woman is likely motivated and has a positive attitude. The last thing she wants to do is spend time with someone who complains about everything.

A strong woman might give a man a chance to correct the behavior. She may try to talk it out with him and help him change his perspective. However, if he doesn’t, she’ll tire of the behavior, consider the behavior as one of the major deal breakers, and remove that man from her life.

9. He gives up on things easily.

A strong woman is attracted to a strong man. This means a man that will persevere even when the going gets tough. That’s how strong couples build a strong future together.

Strong women don’t have the capability of dealing with a weak man who gives up on everything. It’s simply not in their nature to be with someone like that. That is a relationship that is destined for failure, and strong women know this early in the relationship.

10. He constantly makes bad decisions.

Young guys may make bad decisions, just like young women. Everyone must learn. However, at some point, you’re supposed to grow up, mature, and make responsible decisions. A man who constantly makes bad decisions has not grown up yet.

A strong woman is not going to be with a man who constantly makes bad decisions. This means she will have to constantly fix situations, and that can inhibit growth. A strong woman won’t let anyone hinder her growth.

11. He is a flirt or cheater.

As mentioned in tip number five, a strong woman is going to demand respect. A man who is constantly flirting with other women or cheating is not respecting his woman. Some women will put up with this constant cycle – strong women will not.

Strong women know their worth, and they aren’t going to be with a man who doesn’t respect their value. They will cut that man off so quickly he won’t even have time to react. Plus, a man who is a flirt or cheater is usually always telling lies. And that’s one of the worst deal breakers of all.

12. He is involved in illegal activities.

For some women, the bad guy is extremely attractive. This is usually immature women who haven’t grown up yet. However, once a woman grows up and becomes a strong woman, she’ll cut the nonsense out of her life.

A strong woman isn’t going to allow anyone to be in her life that could bring her down. Therefore, if a man is involved in illegal activities, she will refuse to have a part in that. She will also refuse to be in a relationship with that man because she knows she could lose everything just by being associated with him.

13. He is childish/immature.

There is nothing wrong with being in touch with your inner child, but you must be able to be an adult when it counts. Some men never reach that point. They stay in their mother’s basements and play video games all day.

A strong woman is not going to date a guy like this. In fact, a strong woman probably won’t even give that type of guy a chance. It’s one of the major deal breakers.

14. He doesn’t treat his lady like a queen.

A strong woman thinks highly of herself. She works hard, and she likes the finer things in life. She treats herself like royalty, and she wants a man that treats her the way she treats herself.

If a man doesn’t believe in treating his woman like the queen that she is, the relationship is not going to work out. They have two different ways of thinking when it comes to how they treat each other, and a strong woman isn’t going to budge on being treated like her worth. A strong woman knows that a queen should be with a king.

15. He is wimpy.

Throughout history, men have always been portrayed as being strong, brave, knights in shining armor. That’s what women want, especially strong women. They desire men who can protect them and take care of them.

A strong woman refuses to settle for a man who is afraid of life. This doesn’t mean she wants a man who is going to fight all the time. It just means she wants a man who isn’t afraid to be a protector.

strong womenFinal Thoughts on Deal Breakers for Strong Women

Don’t let this article make you think that strong women are inflexible and unyielding. They will give a man a chance to prove his worth. What they won’t do is put up with continuously weak and immature behavior.

A strong woman needs a strong man. There is no way to get around that. Anything less and the relationship becomes lopsided. A strong woman simply won’t tolerate a one-sided relationship.

If you are a strong woman, you already know that all the above tips are true. If you are a man looking to get into a relationship with a strong woman, make sure you can meet all these criteria, or else you’ll be wasting your time. A strong woman simply won’t ignore these deal breakers.

10 Ways to Beat Hip Pain (In Under 10 Minutes a Day)

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Hip pain is not only distracting, it disrupts your life and your ability to do the things you love.  If you’ve wondered how to get rid of your hip pain, look no further. Here’s a list of the best ways to beat your hip pain in short order.

Hip pain is common. Depending upon where your hip hurts, gives you a clue how to help ease your pain. Hip pain on the outside of your hip, thigh, and butt is caused by muscles, ligaments, tendons, and soft tissues near the hip joint.  Hip pain caused by the disease may show up in other parts of your body, as well as your hips. Some of these conditions include bursitis, osteoarthritis, or rheumatoid arthritis. Also, your hip pain may stem from back pain.

10 Tips to Beat Hip Pain

Regardless of the cause of your inflammation and pain, here are ten home remedies that can help alleviate it.

1 – Knee stretches ease hip pain

Stretching improves blood circulation, reduces tension in your muscles and spine. If your hips are in pain, you can stretch to find relief from pain especially pain caused by back muscle pain.

Knee lift stretches

  • Lie on our back on the floor. Spread your legs out on the floor.
  • Gently Keep your left leg straight, then pull up your right knee towards your chest.
  • With your hands on your right knee, pull it up slowly towards your chest.
  • Hold for 15 seconds.
  • Let go of your right knee and slowly lower it back on the floor.
  • Repeat with your left knee.

2 – After exercise hip stretch

After you exercise, be sure to cool down by walking around for a few minutes. This allows your muscles to begin to relax.

 How to do the hip stretch

Stand with your right side towards the wall. Lay your right hand on the wall and bend your right elbow a bit. Put your left foot over your right foot. Keep your right leg straight as possible, bend your leg, and slowly move your right hip towards the wall and hold the stretch. Relax and then do the other side.

3 – The best type of exercise for hip pain

It seems counterintuitive, but it’s important to keep moving even if you have hip pain. Just be sure not to do high impact exercises until your hips are feeling better. Low impact exercise keeps you limber and strengthens your muscles in our hip area Here are safe hip exercises to do to ease your hip pain without causing more damage.

  • Walking around in 3 foot part of a swimming pool. You’ll get resistance from the water without putting too much pressure on your hips.
  • Walk on flat surfaces, not uneven surfaces where your hips get too much impact.
  • Swimming is a great exercise. Kick less hard than you normally would to protect your hips.
  • Ride a bike outside or a stationary bike inside
  • Yoga
  • Upper body exercises with weights

4 – Eat an anti-inflammatory diet

Studies show that chronic disease is controlled by inflammation. Keeping the right balance of macronutrients and Omega 3 and 6 fatty acids can change how your genes respond to inflammation. Here is a list of anti-inflammatory foods you can eat to help ease your hip pain.

  • Oily fish- salmon, fresh tuna, mackerel or sardines are all high in omega-3 which fight inflammation and build up your immune system.
  • Healthy oils- Olive oil has a large amount of oleocanthal which is similar to nonsteroidal anti-inflammatory drugs or NSAIDs. Other healthy oils include avocado oil and safflower oil.
  • Leafy greens-Kale, spinach, and collard greens are packed with folate and folic acid boosts your immune system so you can better fight off infections.
  • Dairy-Eating healthy dairy products like cheese, yogurt and milk boost your calcium and vitamin D. These vitamins are important not to help your bones get stronger, which helps you fight pain.
  • Green tea-Green tea contains polyphenols which slow down inflammation and help heals cartilage damage.
  • Nuts and seeds-Nuts and seeds have calcium, magnesium, zinc, vitamin E, and lots of fiber. These minerals and vitamins boost your immune system so you can heal from hip injuries.

5 – RICE method

The acronym RICE is a well-known rule of thumb for pain in your body. If you are experiencing hip pain, follow the RICE steps to allow your hip to heal and get stronger.

  • Rest-Resting is sometimes the hardest thing to do, especially if you love exercising. You don’t need to stop forever, just take a break from all exercises for anywhere from 24 to 48 hours.
  • Ice-Apply ice packs on your hip to reduce inflammation. If you have a lot of hip pain, ice several times a day.
  • Compression-Compression means wrapping a bandage around your injury. Wrapping your hip sounds weird, but it can feel good to have the extra support in your hip area.
  • Elevate- Elevate your hips when you sit down. This gives your hip rest without pressure being applied to them.

pop meme6 – Drinks that can ease hip pain

Staying hydrated is essential when you’re fighting joint pain of any kind. Water, of course, is one of the most efficient hydrating fluids. Water helps your cell production, aids your kidneys, and improves your immune system. You should drink 8 to 10 glasses of water every day to keep your joints lubricated and functioning at their best. Other fluids that can help ease joint and hip pain include

  • Green tea, black tea, and white teas-These plant-based teas contain polyphenols that are known to diminish inflammation.
  • Milk-Your mother was right, milk is good for you. It’s high in calcium and vitamin D, both important for your bones to stay strong and to fight off joint deterioration.
  • Fresh juices-Orange, pineapple, tomato, and carrot juices are loaded with vitamin antioxidants to fight off the free radicals which cause inflammation in our body.

7 – Change your sleeping position

If you suffer from hip pain, it may be helpful to change the way you sleep. Try repositioning yourself. Don’t sleep on your side where you have hip pain. Use a wedge pillow underneath your hips to relieve pressure off them. Or put a pillow between your legs to lower the stress on your hips. You can also try putting a pillow under your knees to remove pressure and pain off of your hips.

8 – Massage

A massage can help beat your hip pain by a soothing massage. Massages relax your muscles, inspire healthy circulation, as well as releases endorphins that make you feel happier and healthier. Get a massage once a week to experience relief from pain and help your body heal.

9 – Essential oils

Essential oils provide so many helpful benefits. One benefit is pain relief and healing.  Here are some top essential oils for pain relief.

Lavender oil-Lavender oil’s sweetness is relaxing, and it’ proven to reduce stress and anxiety and help you sleep better. Lavender oil can also reduce inflammation around our joints.

Eucalyptus oil- This is a pungent smelling oil that relieves joint and muscle pain. It has a refreshing and cool effect that warms your muscles and joints. This oil also can lower your stress and help get rid of your pain.

Rosemary oil- This oil has strong antioxidants to help reduce pain and inflammation.

10 – Herbal remedies

Herbs can also help you beat your hip pain naturally. Here are a few to try.

  • Ginger is a warm medical herb that’s been used in Chinese medicine for hundreds of years. It stimulates blood circulation which helps heal your tissues, muscles, and joints. Whether you drink it as a tea or use it in cooking, ginger is an essential herb to keep in your pantry for beating your hip pain.
  • Turmeric has proven anti-inflammatory properties. Researchers found that turmeric fights pain, helps brain function, and strengthens your immune system. Sprinkle turmeric on your popcorn, use it in when you sauteed veggies or create a soothing cup of turmeric tea to help relieve your hip pain.
  • Willow bark is an herb used for centuries to ease inflammation. It’s proven to reduce pain. Centuries ago, people chewed the bark of the willow tree to reduce pain. Today, you can take it orally as a tablet or drink it as a tea. Willow bark must be taken in small doses due to its blood-thinning abilities. Be sure to tell your doctor if you’re taking willow bark prior to any surgeries or medical procedures.
  • Cat’s claw is another anti-inflammatory herb. Cat’s claw can reduce swelling from arthritis. It comes from a tropical vine and has been used for centuries to boost the immune system. Some people have found amazing relief from this herb for arthritis, but others feel it overstimulates the immune system in some people, giving them more arthritic pain. It’s worth a try to see it helps you find some relief from your hip inflammation and pain.

hip painFinal Thoughts on Overcoming Hip Pain and Leading a Fuller Life

Hip pain disrupts your ability to do life. Fortunately, there are many natural ways to find relief from your hip pain. Whether you choose to stretch, gentle exercises, natural essential oils or herbs, it’s worth trying some of these. Eating a healthy diet of anti-inflammatory type foods can also help. Hip pain doesn’t need to get you down. Hopefully, these suggestions will be exactly what you need to beat your hip pain.

 7 Stretches That Improve Your Flexibility

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Stretching enhances your physical flexibility. When you’re physically flexible, you have the stamina and energy to do the things you want to do without the worry about injury or stiffness. Stretching isn’t hard, and it can easily become a daily habit once you begin. So, why not try these seven stretches to improve your flexibility today?

Eight healthy benefits of flexibility

So why is flexibility such a big deal? Flexibility from stretching makes you more limber and loose. Your muscles are pliable, so you have more agility in sports and your other physical activities. The following is a list of the primary benefits of flexibility:

  1. Fewer injuries occur
  2. Less pain after exercising
  3. Improves your mindset
  4. Improves your posture
  5. Helps you balance and prevent falls
  6. Enhances strength
  7. Better overall physical ability
  8. Increases the blood flow

There are classes dedicated to learning flexibility, but you don’t need to take a class to learn stretching exercises. It’s something you can practice and learn on your own. Try to take five to ten minutes every day to run through a series of stretches. Regardless of how much of your little, precious time you take to do them, stretches will be well worth the benefits you get from being more flexible.

Here are seven easy stretches to improve flexibility

flexibility

Here are seven total body stretches you can do on a daily routine. This is a limited list. There are lots of good stretches out there to help you become more flexible. Try these stretches for two weeks to see if you experience more physical flexibility.

  1. Hip butterfly stretch

Long periods of sitting cause your hip flexors to tighten. When you stand, you pull the lumbar area of your spine, which can lead eventually lead to back problems. Don’t ignore hip tightness. It can lead to deterioration and pain in your hips and back. Do these easy hip butterfly stretches to relieve the tightness after sitting a long time or after your workout.

  • Sit on the floor (or bring along your yoga mat) with your legs lying straight out in front of you.
  • Pull your feet up and touch the soles of your feet together.
  • Pull your heels close to your body.
  • Slowly lean forward with a straight back the entire time.
  • Try pushing on your thighs with your elbows to get more of a stretch.
  • Hold for 30 seconds.

  1. Hamstring stretch

Stretching out your hamstrings not only improves your flexibility but keeps you from getting injured. These stretches will help your hip muscles stay loose and agile. They can also improve your posture and help you avoid lower back pain.

  • Sit with your right leg stretched out towards the front of your body, and your left leg bent and pointed away from your body.
  • Slowly stretch out your body towards your right leg.
  • Fold your body forward over your leg.
  • Hold for a few minutes; then repeat the process on your left leg.

  1. Gluteus stretch

Why should you stretch your glutes? Stretching exercises help relieve tension and tightness. It can also relieve your back pain, give you a better ability to move easily, and help prevent hip injuries. Do this stretch slowly and gently.

  • Lie on your back (flat) with both of your knees bent and your feet flat on the floor.
  • Put your right foot carefully over your left thigh. Pull your legs up to your torso.
  • Slowly bring your legs, pulling in closer to your body and stretch.
  • Hold then repeat with your left foot.

  1. Neck stretch

Over time, your head and shoulders shift forward because of bad posture, texting, and working on computers. Bad posture can cause the muscles in your chest and neck to shorten, causing neck pain. These stretches can help loosen these muscles.

  • Sit on the floor with crossed legs.
  • Slowly and gently lower your left ear to your left shoulder and then hold.
  • Lift your head.
  • Bring your chin to your chest. Hold.
  • Roll your head to the right and do the same thing on your right side.
  • Repeat one or two times.

  1. Full body stretch

Stretching exercises can be specific to different parts of your body. But a full-body stretch is good to rejuvenate your blood flow and relieve tension.

  • Stand up, tall and straight. Pull in your stomach in a natural way. Put your feet about hip-distance apart.
  • Clasp your hand, putting together your fingers and slowly raise your connected arms up straight over your head
  • Reach as high as you can. Inhale and count 25 seconds.
  • Relax your shoulders, not too close to your ears.
  • Slowly bring down your arms and let out your breath.

  1. Side Bending stretch

Side bends help your legs, hips, and waist get a gentle stretch. You’ll feel it in your torso too. These side bends are super easy and quick.

  • Kneel on the floor with your legs together with a straight back.
  • Put your left leg out to the side. Keep it perpendicular, not out in front of your body.
  • Put your right arm over your head, resting your left arm onto your left leg. Then slowly bend your torso and right arm to your left side.
  • Keep your hips forward while doing this.
  • Hold the stretch position for 20 seconds or so.
  • Repeat this stretch on your other side.

  1. Leg stretch

These stretches give your lower back and your legs a good stretch at the same time.

  • Lie on your back, your knees will be bent and feet flat.
  • Bend one of your knees and hug it to your body.
  • Kick that same leg upwards towards the ceiling, then straighten it out.
  • Pull it towards your body. You’ll feel the tension in the back of your leg.
  • Repeat on your other leg.

What are the best times to stretch?

Experts agree that stretching is important. They also agree that it’s good to stretch prior to exercising. But they tend to disagree if it’s good to also stretch after a workout. Many support this idea, but others say it’s not necessary. It’s really up to your discretion, and if it prevents you from getting injured, go ahead and stretch after your work out.

It’s suggested that you also stretch the first thing every morning to start your day off right. Stretching exercises in the morning can help warm up your muscles and give you more range of motion during the day without pain or discomfort. They also suggest you do deeper stretches in the morning for the best results. Stretches like lunges, push-ups, and rotating stretches work best. You can also stretch throughout your day to improve your posture or relax your shoulders, hips, or back after sitting a long time. The main thing to remember with your stretching exercises is to be consistent. Try to do the same kind of stretches every day at the same time.

Are there disadvantages to stretching?

There are mostly advantages to stretching, but a few disadvantages come up. Too many static stretches, a stretch where you stand, lie down or sit and hold your position for up to 40 seconds, may cause injury when you exercise. Also, stretching your cold muscles in the morning can also cause injury if you’re not careful.

Researchers suggest that you do not hold a stretch for longer than 30 seconds to avoid injury. They also say that stretching doesn’t relieve you of soreness from exercise, but it could injure your muscles if not done correctly. The message is clear, be gentle with your body while stretching.

lower back painFinal Thoughts on Including Stretches in Your Workout Routines for Greater Flexibility

Although you need to stretch for flexibility, what kind of stretches you do depends on your body’s needs. Begin with a few stretches, then add more over time. Figure out where you’re more prone to injury due to your sitting all day for work or lifting on the job, then do stretches that will help that part of your body stay loose and agile. Flexibility is a life long pursuit that can help you stay in shape. Enjoy the wonderful benefits of stretching exercises for your best health.

12 Tips for Dealing with Uncertainty in Life

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Life is unpredictable, and even with careful planning, you’ll be dealing with uncertainty occasionally. This feeling can be overwhelming as it indicates many things are out of your control. You can handle uncertainty in life with grace while keeping your emotions in check, though.

Dealing with uncertainty in life is a major source of anxiety, especially for those that struggle to view it in a positive light. If you can shift your mindset, though, you can see that uncertainty can be a gift rather than an obstacle. You will learn to appreciate and enjoy the unexpected aspects of life as it keeps you guessing about what’s coming next.

If you let it, uncertainty will leave you feeling powerless over your life, draining you emotionally. You can’t control every aspect of life, and worrying won’t change that. Worrying will only obstruct the enjoyment of the present and keep your mind racing.

Twelve Tips for Dealing with Uncertainty in Life

Rather than filling your life with worry and anxiety about dealing with uncertainty, adjust your mindset instead. You can never know for sure what will happen in the future, so let go of your attempt to control it. Finding different ways of dealing with uncertainty in life can help you overcome the negative feelings that can accompany it.

dealing with uncertainty1. Focus on Things You Can Control

When you feel like your life is out of your control, it can seem like everything is falling apart. If uncertainty triggers this feeling in you, try focusing on things that you can control instead. When you focus on what you can control, you will feel better.

Find small things that give you peace, comfort, encouragement and helps you feel centered. The things you do should be straightforward and easily achievable while also encouraging positive thinking. Create a list of a few activities that can do this for you, and then reference them when you experience uncertainty.

When you focus on things you can control, you’ll switch from worry to problem-solving. Even if the only thing you can control is your attitude or emotional response, it can make all the difference when you face uncertainty.

2. Challenge Your Need for Certainty

When you feel uncertainty creeping in, don’t resist the change, or you’ll struggle much more. Challenge yourself and your need for certainty by keeping an open and realistic mindset. By challenging your need for certainty, you can let go of negative behaviors, reduce stress and worry, and save energy.

Change is inevitable, so be kind to yourself as you adapt to the new situation as necessary. It is okay to feel uncertain, but you can’t refuse to change. As you challenge your need for certainty, don’t be afraid to ask questions or make mistakes.

3. Learn to Accept Uncertainty

If you can accept uncertainty and learn to adapt to it, you can reduce worry and anxiety. With acceptance, you will experience positive thinking and hope for the future. One way you can learn to accept uncertainty is by recognizing the daily uncertainties that you already handle.

Once you recognize these daily issues, remember that you breeze over these situations each day, and everything turns out fine. This acknowledgment will help you face the unknown and embrace uncertainty with confidence. As you do this, you will become more tolerant of things that scare you.

If that doesn’t help you accept uncertainty, you can seek professional help. Research-based therapy can help with excessive worrying about the future and the unknown.

4. Live One Day at a Time

If you focus on the present, you’ll notice that many of your worries disappear. Live one day at a time and focus only on what today holds. Push away anxious feelings when you think of the future, or it can leave you feeling hopeless and depressed.

When you’re facing uncertainty, obsessing over the situation will make it seem worse. It can intensify your fear and hinder your ability to accept and adapt to change.

If you can focus on one day at a time, you’ll be more connected to the present. Being connected to the present will disrupt your negative feelings about the future. You will experience a calm mind and an overall mood boost.

5. Take A Break from the News

The news can trigger intense feelings of uncertainty in life. If you are already dealing with uncertainty, taking a break from the news can help you overcome it. Frequently checking the news will only intensify your stress levels and anxiety, especially during your most vulnerable times of the day.

Rather than constantly checking your news app, stay away from it for a while. The longer you stay away, the better, but at least a couple of hours will help. If you continuously have the news playing in the background, turn it off and play something positive or uplifting instead. You will feel the discomfort of uncertainty lift from your shoulders.

6. Love Yourself

When dealing with uncertainty in life, loving yourself is the best thing you can do. Focus on self-care and personal growth as you work through the unknown. Taking care of your body, mind, and spirit can help you face the future confidently and prepared.

Love yourself enough to get enough rest and eat nutritious foods that will sustain you. Spend time doing things you enjoy, and put yourself first sometimes. When you take care of yourself, you’ll feel much better about dealing with uncertainty in your life.

Avoid turning to unhealthy coping mechanisms when you experience uncertainty. Instead, consider the following options to help cope with feelings of uncertainty:

  • go for a hike
  • practice gratitude
  • take a nap
  • watch something funny
  • exercise
  • talk to someone you trust

love yourself meme7. Stop Over-Thinking

When you overthink, you convince yourself of things that aren’t true. During times of uncertainty, it is easy to give in to the worst-case scenario type of thinking. While thinking of the worst-case scenario can help prevent disaster, it can be detrimental to your stress levels.

Overthinking will cause you to believe that the worst-case scenarios will truly happen. You might begin to feel like that situation is already happening, and you can experience grief and negativity over it. Plus, believing that the worst possible possibility will come true can hold you back and create close-mindedness.

Studies show that one way to stop overthinking is to envision the best-case scenario taking place. Look for positive aspects of each situation to replace your negative thoughts.

If you have to decide, go with your gut instinct rather than spending too much time thinking. By going with your gut when dealing with uncertainty, you can find solutions and identify problem areas.

8. Reduce Your Anxiety and Stress Levels

By finding positive ways to reduce your anxiety and stress levels, you can interrupt the negative thoughts that accompany uncertainty. Learning about healthy coping mechanisms can help.

Exercise is a popular way to reduce anxiety and stress levels as it naturally relieves stress and anxiety. If you want to boost the effectiveness of exercise, try adding a mindfulness element. Focus on the way your body feels as you exercise

Making time for relaxation can help with reducing your anxiety and stress levels, too. Some relaxation techniques that you can choose from include meditation, yoga, or deep breathing exercises. Set aside time each day to relax, and don’t skip it to do something for someone else.

Another powerful way to reduce your stress and anxiety is by getting plenty of sleep. If you can sleep better at night, your worries and fears will ease up a little, allowing you to think clearer. Additionally, eating a healthy diet full of vitamins and nutrients will help ease the negative feelings.

9. Reflect on Your Success

Life is never easy, meaning that in the past, you’ve overcome stressful situations and obstacles. Since you’re here right now, it means that you survived everything you have already been through. Overcoming and persevering is a huge feat, so give yourself some credit for it.

Spend time reflecting on your successes, though, because there is always a learning opportunity. Determine what you could have done differently to make the situation even easier or more beneficial. When you spend time reflecting, you prepare yourself for uncertainties in the future.

If you look back on your past and believe that it was all certain, you’re experiencing what psychologists call hindsight bias. Hindsight bias says that people create illusions that the past was certain although that is never the case. Whenever you feel uncertain, remember this fact and spend time reflecting on your success.

10. Practice Mindfulness

Research from psychologist Gertrude Lyons shows that mindfulness is a beneficial coping mechanism. Being mindful means that you pay attention to where you are and what you are doing. It requires being fully present and not overreacting or becoming overwhelmed.

Everyone can be mindful, but it requires practice to release and embrace it. You can practice mindfulness by focusing on your sending and identifying three things you can feel or hear. Additionally, acknowledge your racing or wandering thoughts and then ground yourself in the present.

Whenever you’re dealing with uncertainty in life and begin to worry, remember to practice mindfulness. You can do it anywhere, making it a beneficial option no matter where you are. As you control your thoughts and emotions, you will feel a sense of control over that aspect of your life.

11. Express Gratitude

When things seem uncertain, it is easy for your mind to focus on the negative aspects. To counteract this negativity, try expressing gratitude when you start to feel worried or fearful. Please focus on the things you are grateful for, and be specific as you think of them.

Sometimes it helps to write down all of the things that you are thankful to have in your life. Research shows that expressing gratitude can help reduce stress and depression, helping you get through times of change.

As you replace your negative thoughts with gratitude, you’ll remember how strong you’ve been in the past. This acknowledgment will help you overcome uncertainty and focus on the good things in your life.

12. Be Kind to Yourself and Others

When dealing with uncertainty, you might not want to be nice to yourself or other people. Research shows that being kind can help you overcome negative feelings, though. It helps overcome rumination and anxiety as you connect with yourself and others on a deeper level.

If you want to be nice to others, you can try things like stopping to talk with a co-worker or smiling at them as you pass by. Thank people that have helped you, and check in on people that mean the most to you. You can also help someone run errands or carry groceries into their house.

As long as you are intentional with your acts of kindness, you will experience the benefits. When you’re nice to people, it promotes the release of oxytocin, boosting your mood and reinforcing feelings of wellbeing.

dealing with uncertaintyFinal Thoughts on Tips for Dealing with Uncertainty in Life

If you want to overcome uncertainty, these tips can help you. Dealing with uncertainty is a part of life, but when you can do it positively, it can be a good experience for you. You will feel better overall, and your life will improve in all areas.

Embrace the inevitable life changes, and try to handle them beneficially. As you remove uncertainty from your life, you will feel yourself getting stronger and more resilient to the world around you. Being overwhelmed by uncertainty doesn’t have to hold you back, so follow these tips to make the most of it.

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