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8 Tips For a Fast And Smooth Recovery From a C-Section

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There is no greater joy than giving birth to a baby. The experience rivals no other and the role of motherhood is one you will keep with you for the rest of your life. There are certain times when a natural birth is not possible and you are faced with having to deliver your child through C-section. It is major surgery that entails making an incision into the abdomen muscles and the uterus in order to deliver a baby.

A C-section is a surgery that is done under special circumstances. It occurs when the baby is in the breech position and can not be delivered naturally. It is also performed when the life of the mother or the baby is at risk. An example of this is when the mother develops pre-eclampsia and the blood pressure of the mother hits dangerous levels. Having a C-section has its challenges. Proper self care, both physically and mentally, will help reduce pain and discomfort, as well as promote healing. Here are 8 tips for a fast and smooth recovery from a C section:

1. Get as Much Rest as Possible 

A C-section is considered a major surgery. Try to get as much rest as you can throughout the day. This will ensure that your body heals properly. It takes a minimum of 6 weeks to fully heal from a C-section. It is recommended to stay in bed and rest for the first 2 to 3 weeks in order to allow your incisions to heal.

2. Sleep as Much as Possible 

Sleep is important in the healing process. A lot of energy is needed to repair the tissues surrounding your incisions. A good way to conserve energy is to get as much sleep as you can. Taking naps when you feel tired and sleepy helps your body heal faster and your immune system to stay strong. Sleep at the same time your baby sleeps.

3. Get Others to Help You Whenever Possible 

Try to stay off your feet for at least the first few weeks of your recovery. It is important to allow relatives and friends to help you perform household duties, caring for your baby and caring for you. Most of your attention should be on healing so you can become strong to care for your baby.

4. Manage Your Pain with Prescribed Medication 

Pain management is important for a smooth recovery. Your doctor will prescribe anti-inflammatory medication to reduce the inflammation around the incision site. NSAIDs such as Advil and Motrin, at higher doses, will be prescribed to you while you are in the hospital and to take home with you. Take these medications regularly, as prescribed, by your doctor.

5. Yoga Meditation Can Help with Fear, Anxiety, and Pain Management 

Yoga meditation is a great way to reduce the fear and anxiety that you may feel both before and after a C-section surgery. Meditation can help you focus positively on the surgery, as well as on your healing and ability to care for yourself and your new baby. It will also assist you in dramatically decreasing the amount of time you spend feeling negative emotions such as fear, worry, and anxiety about undergoing a major surgery.

c-section

Yoga meditation also helps reduce pain after the surgery. By training yourself to think positively, the neurons within your brain release endorphins that improve your mood and help you feel good. Endorphins also help to reduce the amount of pain that you feel.

6. Protein is Key to a Fast Recovery 

Tissue repair requires you to eat well. Food that is nutrient rich will help your body recover faster. Muscle tissue is created from cells. Muscle cells are made from a high quantity of protein, which is a group of amino acids attached together in a specific structure. To ensure that muscle tissue repairs itself as efficiently as possible, eat more than your daily recommended allowance of protein or take a supplement of essential amino acids.

7. Take Short Walks as Soon as You are Able To 

As soon as you are strong enough, get out of bed and take a short walk. In the hospital, doctors recommend that you get out of bed as soon as you are able to, and walk. They recommend this to get your body used to moving again. This has also been proven to speed up recovery. The nurses will assist you in getting out of bed and helping you walk around your hospital room and down the hallways as soon as you are strong enough.

8. Enjoy Your New Baby 

Enjoy your new baby. This experience will help you to spend more time bonding with your baby. Enjoy this time you have with him or her.

How to Flush Trapped Waste From Your Colon With Just Two Ingredients

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Did you know that Americans spend over $5 billion on laxatives? Yes, you read that right: 5 billion dollars – on laxatives! On an individual level, a small-to-medium-sized bottle or box of laxative tablets or powder can cost up to 20 dollars or more! Crazy expensive. Most concerning is the fact that the safety of many laxative products has also been called into question. People have been known to develop severe, even life-threatening, symptoms such as electrolyte and mineral imbalances, severe dehydration, internal organ damage, and an increased risk of colon cancer.

So how do you take care of this problem naturally? We’re glad you asked. Here is a way to flush trapped waste from your colon with two simple ingredients:

The sea salt water flush

Also referred to as a “master cleanse” or a “salt water cleanse,” a salt water flush is intended to help cleanse trapped waste from the colon by causing a bowel movement. (Note: you may have heard something about the so-called “lemonade diet” in the media. This method is likely unsafe and is not what we are discussing here.)

Saltwater flushes have been around for a long time. Some have used it as a weight-loss measure, but it is more effective (and healthy) as a natural colon cleanser. As you may have guessed, there are only two ingredients required: sea salt and water.

How is this effective?

The salt water flush is effective because both ingredients are critical to digestive health; they also complement one another to perform “double duty” on your colon.

Water, of course, is critical to digestive health. Water helps to keep the colon clean, improves function, and promotes regular bowel movements. Genuine sea salt (not regular table salt) is packed with dozens of minerals that promote colon health. Functionally, sea salt stimulates muscles and nerve movement of the colon, which helps to expel waste in the form of feces.

How effective is a salt water flush for colon health? In a study published in the Journal of Alternative and Complementary Medicine, researchers found that participants who consumed lukewarm salt water as part of their colon treatment regimen achieved much better health outcomes than those who were prescribed a traditional colon-cleansing medication.

The recipe:

Okay, enough science mumbo-jumbo. Let’s get to the good stuff!

To begin, here’s all you need to create a 5-minute, homemade salt water flush:

– (1) jar with a lid

– (1) liter of lukewarm to hot water [filtered is best]

– (2) teaspoons of quality sea salt

– (2) tablespoons of fresh lemon juice OR (1) cup of squeezed lemon water

Directions:

  1.  Pour the liter of water into a small pot and bring to a high (non-boiling) heat.
  2. Pour the sea salt and lemon juice (or water) into the jar.
  3. Remove the water from heat source and allow to sit until it reaches desirable drinking temperature (be sure to test!)
  4. Add the water into jar and close lid. Vigorously shake the mix until salt is dissolved.
  5. Attempt to drink the mix within a five-minute period. (If you can’t, don’t worry about it.)
  6. After drinking the mix, lie down on one side on a comfortable surface while rubbing your belly. After 15 minutes, lie on your opposite side. (It takes about 30 minutes for your body to absorb the sea salt fully.)
  7. Soon after, you should feel an urge to go to the bathroom. You may choose to wait it out a bit before going, but this is completely your choice.
  8. Relieve yourself in the bathroom.

Please keep in mind that you may need to go more than once. Some people end up going several times over the course of a day. This is what you want because your colon is cleaning itself.

Some advice

Here are just a few things to bear in mind should you choose to go ahead with this recipe:

  • As it is probable that you will need to go to the bathroom more than once over the span of a few hours, it is best to take this treatment at home.
  • It is best to do a salt water flush first thing in the morning or a few hours after finishing your last meal of the day.
  • Wherever you take this treatment, please ensure that you are near a restroom.
  • It’s probably best to refrain from exercising or other physical activity during treatment.
flush toxins fat cells

RELATED: How to Flush Toxins From Your Fat Cells

Health concerns

Do not, under any circumstances, perform this treatment on an empty stomach. Try eating a light meal with some fiber and protein.
If you are watching your sodium intake, please use common sense. (It may be best to consult with your healthcare professional first.)
If you suffer from hypertension (high blood pressure), please seek the advice of your healthcare professional before undertaking the treatment.
Do not perform a saltwater flush if you have been diagnosed with diabetes, edema, gastrointestinal disease, kidney problems, or heart problems.

5 Habits That Cause Depression And Low Self-Esteem

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Research reveals that when you have low self-esteem, you are much more prone to depression than at any other time. That’s because your negative thoughts about yourself can easily develop into negative thoughts about everything around you. Little by little, you’ll enter a spiral of negativity that is really hard to get out of, leading directly to low self-esteem and depression.

The best way to raise your self-esteem is through positive thinking. You have to take a long, hard look at your daily habits and identify the toxic ones that lead you towards the pit of depression. That’s never easy because being rational and critical of yourself when you have low self-esteem is nearly impossible. However, the sooner you learn to tear down those barriers of negativity, the easier it’ll become for you to control your mindset later in life.

Rewire your brain for happiness and positivity rather than self-deprecating thoughts and negativity, and you’ll find yourself much more prone to success. Here are some habits you’ll want to train yourself out of to avoid low self-esteem and depression.

Here Are 5 Habits That Cause Low Self-Esteem and Depression

“Aim high and don’t sell yourself short. Know that you’re capable. Understand that a lot of people battle with a lot of things – depression, body image or whatever else – so know that it’s not just you. You’re not alone.” – Holly Holm

1. Perfectionism

No matter how many times someone might tell you it’s good to be a perfectionist, it just means you’re setting high (and often unachievable) standards for yourself. Perfectionists are much more likely to struggle with low self-esteem and depression, anxiety, and self-deprecating feelings. When you set the bar too high and then expect yourself to jump over it, accepting failure becomes that much harder.

Perfectionism can lead to a fear of trying anything new because you’ll be scared of failing. The way to teach yourself out of your perfectionist habits is recognizing that failure is a valid and effective way to learn. People learn best from their own mistakes. If you stop being afraid of them, you’ll see that not all mistakes are fatal. Focus on the bigger picture and remember that there are more important things in life than getting everything perfect.

2. Projection

This is very common with people who suffer from anxiety, low self-esteem, and depression. When you have self-esteem issues, you tend to project them onto others and imagine that they’re seeing you the way you see yourself. You start doubting every relationship you’ve ever had and wonder if everyone secretly hates you. That stems from the insecurity you have with yourself and the worry that you never really know what anyone’s thinking. If you find yourself thinking like that, ask yourself whether you’d think about someone you love in that way. Hold yourself to the same standard you hold your friends and recognize your own value. That way, you’ll realize that your self-esteem issues are mostly self-inflicted rather than caused by anyone around you.

3. People-pleasing

It’s never possible to please everyone, but a person with low self-esteem will certainly try their best. That’s because they have a constant need for validation and proving their worth. Being scared to say “no” to people stems from a deeper fear of rejection and being left on your own. Always remember to put yourself first. Real friends won’t expect you to be a yes-man all the time. If you try to please everyone all the time, someone will take advantage of you, leaving you hurt. Accept that confrontation is a necessary evil and don’t let other people’s requests and desires overshadow your own.

4. Guilt

Everyone makes mistakes. Everyone fails at some point in their lives. People with low self-esteem and depression find it very hard to move on from that. You may be tempted to constantly blame yourself and remind yourself of that mistake. As this spiral continues, you’ll begin to believe that you’re the problem, and deprecate your self-worth because of what’s happened. This is known as unhelpful guilt – when you condemn yourself for things that you really couldn’t have done differently. Learn to forgive yourself the way you would forgive others. You deserve forgiveness just as much, and you deserve to be kinder to yourself.

feeling guilty

5. Regret

Living in the past never did anyone any good. You can’t constantly think back to the things you did wrong or the ways you failed. The past is in the past, and there’s nothing you can do to change it now. Trapping yourself in thoughts of what might have been or should have been is not a productive or a healthy attitude towards self-esteem. Remind yourself about everything you’ve done right in the past too, the times that you’ve made people happy and the positivity you’ve spread with your actions. This will show you that life isn’t just black and white. There are highs as well as lows. Ultimately, learn to look forward to the future and live in the present, because no matter how hard you try, the past cannot be changed.

how to beat depression

 

Final thoughts on depression

Learning to accept yourself is one of the most important skills to adopt for a positive, and successful life. Self-confidence is the best way to protect yourself from depressing thoughts and feelings, and it shows you in your best light when you meet new people. Try to escape the bad habits that can cause you to spiral back down – it’s all about training yourself into thinking positively about yourself and the things you do. It might require some work, but that’s okay. If you’re willing to put in the labor, you’ll find that your life will change for the better once you stop these habits that cause low self-esteem and depression.

6 Words to Stop Saying Forever

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We often don’t think about the power words have. Words shape our thoughts and feelings. They allow us to communicate those thoughts and feelings with others. They give us a way to express our deepest desires. That’s why, when we use negative words to describe either ourselves or others, it can cut deeper than we realize. Those are the types of words you want to ban from your vocabulary.

Everyday positive thinking is no easy feat; however, the vocabulary we use (sometimes unconsciously) can deeply affect the way we perceive everything around us. When our words are laced with self-doubt and a feeling we could be doing a lot better than we are, our confidence will always suffer.

Sometimes we say things without thinking them through because they’re a part of our inherent speech pattern. Still, being more aware of these and controlling them will mean that you can also control the way others see you. If you’d like to project an image of confidence and professionalism, here are some words and phrases to ban from your vocabulary for good.

Here Are 6 Words (or Phrases) to Ban from Your Vocabulary

“Failure isn’t an option. I’ve erased the word ‘fear’ from my vocabulary, and I think when you erase fear, you can’t fail.” – Alicia Keys

1. “Always” and “never”

It’s never a good thing to speak in absolutes (see what I did there?). It means you’re putting a boundary on yourself and tying yourself to a promise that you might not keep. Saying that you’ll always do something or that you’ll never do something puts you in a fragile position, because absolute promises are very hard to keep. Trust me, someone out there will remember that you made that promise. Don’t leave yourself open to criticism like that; you won’t like it when someone takes a chance and calls you out on it.

2. “I have to …”

This phrase creates the illusion that you don’t have any control over your life and that events just happen. You more or less “have to” put up with them. Every time you say you have to do something, that implies that circumstances are forcing you to do it. Of course, that is sometimes the case – not everything we do is necessarily something we want to do – but you don’t have to be defeatist about it. Try swapping it with “I’m going to” or “I’m about to,” which carries the same intent – you get to do something – but it doesn’t project the feeling of being defeated by circumstance. Hence, a phrase to ban from your vocabulary.

3. “Should”

When you say you should be doing something, like “I should be working on this project,” it immediately implies that you’re feeling guilty for not doing it. It’s always good to remind yourself of the things you need to complete or achieve, yet remember that everyone works according to their own timeline. It’s not necessarily a failure that you haven’t kept to a strict timeline. Replace “should” with “choose.” This will give you the feeling of power over your own decisions. What is more, it will encourage you to complete things because you want to rather than because of your feeling of guilt.

4. “Just”

Using “just” in professional scenarios, such as, “I just wanted to check if this would work,” makes you sound unsure in your own decisions and like you’re gearing up for a failure. You shouldn’t apologize to anyone for taking up their time. You matter, and you deserve to be given the time of day to speak your mind. Always remember that and try to eliminate “just” from your vocabulary as much as possible.

Start with your written communication. Go through your emails and delete every “just” you see – it’ll make you sound much more confident and straightforward in what you’re saying. Then, gradually, move this practice into your speech patterns as well and you’ll notice a confidence boost sooner or later.

5. “But …”

When you make a decision, stand your ground. Prefacing a sentence with “but” makes you sound like you’re doubting yourself and your own ability to make informed choices. For this reason, it is a phrase to ban from your vocabulary. One of the most important lessons you’ll learn in life is to always trust your gut feeling. Even if you suffer from self-doubt, try to eliminate it as much as possible because, nine times out of ten, your gut feeling will be right. Don’t let the word “but” force you to stop accomplishing something you’ve worked hard for. Instead, replace it with “and” or “however,” because that way not only do you not invalidate your own argument but you also get a chance to make helpful additions to it.

6. “Can’t”

brain

This is probably the most obvious one. No one got anywhere by saying that they can’t do something. Again, that kind of defeatist attitude in your vocabulary will transfer into your mindset as well. It’s good to be aware of your own abilities, but don’t put yourself down like this. Instead, try saying, “I choose not to do this.” That phrase lets you take control back and not be defeated by some unknown power of self-doubt. And of course, if possible, always turn the “can’t” into “can” or “will.” Talk yourself into braving the unknown and jumping into new possibilities, as you never know how they’ll enrich your life.

Final thoughts

The above list are some of the words and phrases to ban from your vocabulary. We don’t think often enough about the power that words have, or about the effect they have on our psyche and our mindset. Try to eliminate those phrases of self-doubt, low confidence, and negative thinking. In their stead, embrace positive thinking and change. It’s the one way to ensure that you will lead a fulfilling life, doing exactly what it is you’re meant to do. Challenges are tough, but nothing is impossible when you believe you can achieve it.

References:

7 Negative Words to Stop Saying and Remove From Your Vocabulary


http://www.selfgrowth.com/articles/10_words_to_delete_from_your_vocabulary
https://www.themuse.com/advice/15-words-you-need-to-eliminate-from-your-vocabulary-to-sound-smarter
https://www.forbes.com/sites/melodywilding/2016/06/20/ban-these-words-from-your-vocabulary-to-sound-more-confident-at-work

10 Detox Juicing Recipes For Weight Loss

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In recent years, juicing has become one of the most sought-after methods of cleansing as it allows the body to receive a large dose of nutrients without having to ingest the fiber that makes it nearly impossible to eat without getting a stomachache.

Are you aware that doctors suggest you get 6 to 8 servings of vegetables each day? How are you measuring up? A lot of people have a difficult time achieving this and that’s where juicing shines! Utilizing juices for weight loss can make life a lot easier and following a healthy diet as simple as it can be. If you’re struggling to eat enough fruits and vegetables during the day, opt for one (or more) of the following recipes. Here are the best juicing recipes for weight loss!

1. The Green Machine
This is one of those juicing recipes for weight loss that pleases almost everyone. Give it a shot!

  • 2 green apples, cut in half
  • 3 stalks celery, no leaves
  • 1 cucumber
  • 8 leaves kale
  • 1/2 lemon, peeled
  • 1 piece fresh ginger
  • Optional- sprig of mint

2. Tropical Carrot Apple
The best juicing recipes for weight loss don’t taste like a mouthful of spinach. If you have a sweet tooth and love tropical flavor, try this one!

  • 1 large apple, quartered
  • 1/4 (15 ounce) can pineapple chunks
  • 2 large carrots
  • 2 pieces fresh ginger

3. Zesty Lemon Apple

  • 2 lemons, peeled and halved
  • 4 apples, quartered
  • 2 cucumbers, halved
  • 1 cup water

4. Green Juice for Kids
If your child or a child you know needs help with getting their vegatbles in slip them this juice- they won’t believe that it has kale and spinach in it.

  • 2 oranges, peeled
  • 1 lemon, peeled
  • 1 green apple, quartered
  • 1 cup baby spinach
  • 1 leaf kale

5. The Red Zinger
This is another one of those juices for weight loss that will also detox the body and give it an extra boost of energy. Try it in the mornings to get the full effect!

  • 2 lemons
  • 2 carrots
  • 2 apples
  • 2 beets

6. Green Lemonade
Juicing recipes for weight loss can be a refreshing addition to a summer party when you put a healthy spin on a classic beverage such as lemonade.

  • 1 cup spinach
  • 2 stalks celery
  • 4 leaves of kale
  • 1 piece ginger
  • 2 apples
  • 1 lemon

7. Allergy Assister
If you have issues with allergies, try this recipe. It’s loaded with vitamins C, K, A, and a good source of folate and iron.

  • 1 cucumber
  • 1 cup pineapple
  • 1 lemon
  • 1 cup seedless grapes
  • 1/2 cup parsley
  • 1 apple
  • Optional- 1 ming sprig

8. Orange Dreamcicle
Dreamcicles? It’s amazing to see how indulgent juicing recipes for weight loss can be! You are sure to love this one.

  • 2 medium apples
  • 3 stalks of celery
  • 1 orange (peeled)
  • 2 medium pears
  • 1 5″ sweet potato

juicing recipes for weight loss

 

9. Easy Detox
Detox your body with the ingredients found in this juice. It’s simple and easy to remember- perfect for when you’re trying to run out the door.

  • 2 apples
  • 2 carrots
  • 4 stalks of celery

10. Green Ginger Ale
If you enjoy a little spice, try this recipe for ginger ale- minus all the artificial ingredients and sugars that come in the soda.

  • 3 medium apples
  • 2 stalks of celery
  • 1 cup spinach
  • 1 cucumber
  • 1 piece of ginger root
  • 1 lime

The benefits of these juicing recipes for weight loss are many and they are very easy to make from the comfort of your home. Incorporating juicing recipes for weight loss in your daily routine can save you time on meal prep, money on expensive store bought juices, and ensure that you are putting the freshest of nutrients directly into your body. Find your favorites and feel free to get creative with adjusting other recipes to better suit your needs!

weight loss

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How to Control Blood Sugar Naturally (Without Medicine)

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There are two basic types of diabetes. The first type is called type one. It stems from problems with the immune system, so there is no cure for it or any way to prevent it from happening to a person. In fact, most people who develop it have some close relative with the condition, which is why doctors believe that it may be related to genetics. The other type, type-two diabetes, is different, though. It usually develops because of obesity and poor eating habits. And it is possible to control blood sugar naturally and reverse it.

One of the main problems with trying to treat type-two diabetes is that the prescription medications that doctors recommend that people with this condition take have a lot of harmful side effects. They can damage the kidneys and liver, cause incontinence, and even worsen a person’s health instead of improving it. Because of this, many people are beginning to try out the following methods of how to control blood sugar naturally.

control blood sugar naturally

1 – Hintonia Latiflora

Hintonia latiflora is a tree that grows in dry, hot climates, such as Mexico. In the spring, it has white, billowing flowers along its branches that look like trumpets. But the bark is where its most important medicinal properties lie. Researchers in Germany who studied the bark found that when they gave an extract made from it to people with type-two diabetes, it improved their blood sugar levels as well as prescription medications. But being a good option for how to control blood sugar naturally wasn’t all it could do. It also lowered high cholesterol levels, decreased the risk of developing cataracts, and helped open up constricted blood vessels that diabetics commonly suffer with. And it didn’t cause any dangerous side effects.

2 – Cinnamon

Studies have shown that cinnamon may work just as well as the body’s insulin to open up the cells so that sugar can get inside them. And unlike other methods of how to control blood sugar naturally, it is effortless to find and use this common kitchen spice. All a diabetic person has to do is purchase a bottle of high-quality ground cinnamon from their local grocery store, then sprinkle some of it on their oatmeal or yogurt a couple of times a day. It is also available in easy-to-take capsules that only cost a few dollars at most health food stores.

3 – Weight Loss

One of the problems that type-two diabetics suffer with is weight gain, especially around the abdominal region. It occurs because the body can’t properly use insulin to open up the cells to absorb the sugar in the bloodstream for energy. So it gets turned into fat instead.

Studies have shown that being overweight by even a few pounds causes stress to the body that can trigger type-two diabetes to develop, though. That is why doctors recommend that patients who are starting to show signs of this condition do what they can to control blood sugar naturally.

how to control blood sugar naturally

4 – Diet

Because type-two diabetics already have too much sugar floating freely in their bloodstream, it is vital that they do what they can not to consume foods that could increase the amount further. White-flour products, white rice, and all sources of refined sugar have to be eliminated from the diet, or at least reduced as much as possible, as one of the most critical parts of how to control blood sugar naturally.

And a diabetes diet of whole-grain foods, lean meats, and fresh fruits and vegetables have to replace them to control blood sugar naturally.

If you’re Type 2 diabetic, you have too much blood glucose or blood sugar floating freely in your bloodstream. Blood glucose gives you energy, and it comes from the food you eat. Insulin is a hormone that processes glucose from food into your body. If your body isn’t creating enough insulin, the glucose stays in your bloodstream rather than getting processed.  A healthy diet is one great way to control your blood sugar naturally.

Consume more whole grain fiber

According to a 2019 article by The National Center for Biotechnology (NCBI) 

… individuals with diabetes should consume at least half of all grains as whole grains.

Add whole grains to your meals and snacks. Here are some whole grain sources to try the following options:

  • Oatmeal, whole-grain cereals without sugar
  • Whole-grain bread-Always read the label. The first ingredient should be whole wheat or another kind of whole-grain.
  • Whole grain rice-bulgur, millet, wheat berries or quinoa
  • Whole grain pasta- You can also try other healthy alternative pasta made from brown rice, chickpeas, or lentils.
  • Seeds and nuts- Try sunflower seeds, almonds, or pumpkin seeds.

Eliminate sugar from your diet  

Try to eliminate all sources of white sugar from your diets, such as white flour and white rice. Also, stay away from foods with high fructose corn syrup, which is similar to regular sugar. Studies show that a diet high in sugar is detrimental to your metabolism. It also makes you a higher risk for heart disease, carrying extra weight and Type 2 diabetes.

What is sugar? There are three kinds of sugar:  sucrose, glucose, and fructose. They all have the same level of calories, but your body processes them differently.

  • Sucrose- Sucrose is regular table sugar. Sucrose is half glucose and half fructose. It’s found in candies, ice cream, sweet cereals, and sodas.
  • Glucose– This source is a simple sugar that’s used with other sugars. It’s not as sweet as sucrose or fructose.
  • Fructose– Fructose is often called fruit sugar. It’s found naturally in fruit, honey, and in root veggies. It’s sweeter than glucose and sucrose and doesn’t affect your blood sugar like the other two.

Fructose and glucose absorb into your bloodstream quickly. Fructose raises your blood sugar slowly, but glucose builds your blood sugar very quickly, releasing insulin to your body. Sucrose is 50% glucose and 50% fructose. The glucose gets used for energy, but the fructose gets stored as fat. For this reason, these two together are more harmful than eating them separately.

Avoid eating foods that are high in starch or carbohydrates. Always read food labels to see if any concealed sugars could elevate your blood sugar.

control blood sugar naturally

5 – Exercise

Mild forms of exercise, such as walking, are essential to the treatment of type-two diabetes because they help the body use up excess sugar before the body stores it as fat. It also helps burn fat that was caused by high blood sugar levels. For best results, type-two diabetics should aim for at least 30 minutes of walking a day, preferably a short time after they eat a meal.

Research shows that daily exercise helps you control your blood sugar and manage your Type 2 diabetes. Walking is an excellent source of activity, and it’s something most people can do every day.  Walk at least 30 minutes a day for the best results. Other forms of exercise, such as gardening or housework, also benefit those with Type 2 diabetes.

6 – Learn to Better Manage Stress

Researchers found that emotional stress factors into Type 2 diabetes. The study determined that people who suffer from various emotional stresses are more likely to develop Type 2 diabetes. These include:

  • Depression
  • Sleeping problems
  • Anger
  • Hostility
  • Depression
  • Anxiety

What is stress?

 Stress is an emotional or physical reaction to something you experience. It’s a normal feeling for everyone, but if you have fear that lasts a long time, it can harm your health, cause you to lose focus, and affect your happiness. Of course, not all stress is bad. Good stress can motivate you to finish a school paper, paint the living room, or hire a plumber to fix the leaky kitchen sink. But if stress is a common, daily experience for you, you may want to find ways to lower your stress.

Identify what triggers your stress

Regular stress such as work, parenting, or school affects your life. But sometimes higher levels of stress occur, such as

  • Divorce
  • Losing your job
  • Illness or broken bones
  • Loss of parent or sibling

Sometimes you experience stress in the form of trauma such as war, a natural disaster that puts you in danger like a hurricane, tornado, or flood, a life-threatening assault.

Meditate to minimize your stress response

Meditation is a great way to reduce your feelings of stress. Set aside ten minutes a day to meditate will help you relax. Meditation also reduces your tension by relaxing your muscles. Set aside ten to fifteen minutes a day to meditate at home or attend a class on meditation to learn some helpful techniques.

7 -Adopt a Positive Mindset

A positive mindset helps you deal with the stress of having Type 2 diabetes. A happier outlook on life can boost your ability to deal with life problems. These things will help improve your positive mindset and help you control your diabetes.

?     Count your blessings

?     Forgive others and yourself

?     Spend time with friends

?     Faith

?     Good physical habits-diet, sleep, and exercise

positivity and happiness

8 – Get the Sleep You Need

Sleep is an essential part of staying healthy and stress-free. Adults should get seven hours of sleep every night. Getting a decent rest every night helps your stress hormones and boosts your immune system. Sleep also helps your control calories better, lower blood pressure, and improves your breathing and heart health.

If you have Type 2 diabetes, it’s essential that you get a good night’s sleep. Keep your blood sugar at the right levels in the evening before bed. If your blood sugar is too high or too low, you won’t sleep. E

at a high fiber, low-fat snack before bed such as low-fat cheese on a whole wheat cracker or an apple with a teaspoon of peanut butter. This will keep your blood sugar steady. Be sure to limit the size of your snack, though otherwise, you will gain weight.

9 – Consume Foods Rich in Magnesium

Studies show that people who have Type 2 diabetes are often deficient in magnesium. Magnesium is crucial since it helps your body regulate insulin release.

Foods high in magnesium include the following:

  • Bananas- One banana gives you 37 mg of magnesium.
  • Leafy greens-Try kale, spinach, collard greens, or turnip greens for rich sources of magnesium.
  • Dark chocolate-It has 64 mg in just 1 ounce.
  • Avocadoes- High in potassium and vitamin K, one avocado provides 58 mg magnesium.
  • Nuts-Almonds, cashews, and Brazil nuts have the highest amounts of magnesium. One ounce of cashews gives you 82mg of magnesium.
  • Legumes-A one-cup serving of black beans gives you an impressive 120 mg of magnesium.
  • Seeds-Flax, chia, or pumpkin seeds are the highest.
  • Whole grains-Besides magnesium provides vitamin B, selenium, and fiber.
  • Fatty fish-Salmon, mackerel, and halibut are the highest in magnesium

10 – Monitor Your Progress

Keeping track of your progress is a great way to control your blood sugar. Start a journal. Create pages or columns for food, exercise, and weight.

In another part of your journal, record things that you’re grateful for. Write down your daily blessings or something that you’ve accomplished. Record good days and bad days. This way, you can revisit what you wrote to see patterns for what works best. Add little sayings or quotes in the front of your journal to boost your positivity.

In the exercise area, include meditation, too. You could also record when you spent time with friends or family. Add the dates to your journal so you can watch the days, weeks, and months go by. You’ll be surprised at what you learn about yourself and your habits.

pop meme

11 – Drink Plenty of Water

It’s easy to forget to drink enough water every day. If you have Type 2 diabetes, it is essential that you drink extra water because it helps your body flush the glucose out of your kidneys.

Having too high of blood sugar will cause dehydration. You should aim to drink at least 1.2 liters of plain water every day. Other alternatives to stay hydrated is to drink seltzer water, green teas, vegetable juices, or flavored waters. Here are some simple ways to incorporate more water into your day.

  • Keep your water bottle with you all the time. Refill your water bottle whenever it gets low
  • Drink a cup of green tea for breakfast
  • Drink water at certain times of the day or when you do certain things. For instance, every time you walk into your kitchen, pour yourself a glass of water.
  • Set the alarm on your phone to remind you to drink a glass of water.
  • Buy seltzer water. Seltzer water is trendy and comes in many flavors without any added calories or additives. Keep seltzer water in your fridge so you can grab a bottle or can whenever you want.
  • Keep a log of your hydration. Jot down every time you drink a glass or bottle of water. There are apps for keeping track of how much water you drink, too. This habit is good because you can look back at the patterns of your day when you’re not drinking enough water.

Control blood sugar level

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Final Thoughts on How to Control Your Blood Sugar Naturally

As you can see, learning how to control blood sugar naturally isn’t as hard as most people think. All it takes is a healthy lifestyle that includes a balanced diet and exercise and some inexpensive herbal remedies that have proven to be effective at lowering high blood sugar levels. It is important to mention though that type-two diabetics should always consult with their doctor first before they try any of these though, because some herbal remedies could interfere with other medications that a person takes.

How to Release Attachments to Emotional Pain

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While you may feel like your path to healing requires you to focus on your pain–this couldn’t be further from the truth. When it comes to your past and how you’ve been hurt before, the best and healthiest thing that you can do now is to let go.

The Secret to Let Go of Past Pain

“Inner peace can be reached only when we practice forgiveness. Forgiveness is letting go of the past, and is, therefore, the means for correcting our misperceptions.” -Gerald Jampolsky

While trying to let go may seem like the hardest thing to do, it is what will set you free from the pain that you are feeling. Holding on to the pain of the past will only keep you bonded to your pain, unable to feel happiness or joy. If you hope to be free of the past but aren’t sure how to begin, read these six tips to let go and let goodness into your life again.

1. Understand the Difference Between Expectations and Reality in Your Relationships

We all have certain idealistic expectations for our lives and the people that we connect with. However, life will never be exactly what we thought it would be, so let go of those expectations. We have to accept ourselves and others in our lives the way they are.

The first step is to be aware of how you are and the role you play in relationships. In the same vein, you need to accept the truths about the people that are in your life. Exercise appreciation for them and be grateful they are in your life, exactly the way they are.

2. Respond Rationally to Unexpected Outcomes

Whatever expectation or hope we have for the future, life has a funny way of doing the opposite. When life offers us different outcomes than we hoped for, we have to respond in a rational way. This can mean setting up boundaries between yourself and others, as well as let go of people we can no longer accommodate in our lives.

3. Self Limiting Beliefs are Brought on by Ourselves

Oftentimes, the only thing holding us back from accomplishing our dreams is ourselves. When you think, “I could never achieve that” or “that’s impossible for me”, you are the only one holding yourself down.

Now is the time to let go of past self-doubt and start believing in yourself. While other people may come into your life sharing their own limiting beliefs, be the voice of truth and reason, showing the world and yourself that you can do anything you want to.

4. Understand that you Can’t Control Other People

The only thing you can control is yourself and the way you respond to things. While you may wish that you had the power to control how others treat you, everyone else can only be responsible for their own actions. While this can be frustrating at times, it allows you the freedom to truly focus on being the person that you want to be.

compete with you

5. Focus on How You Think About Yourself

“Happiness is when what you think, what you say, and what you do are in harmony.” – Mahatma Gandhi

Focusing on what others think about you is the fastest way to an unhappy life. Allow yourself to be free of other people’s opinions of you and your life. Be happy and at peace with yourself without looking to receive approval from others.

6. Allow Room for Mistakes

Mistakes and failures are part of the human condition. We all make mistakes, don’t beat yourself up about them. Learn to accept what happened and move on without obsessing over it or worrying about it.

A Work in Progress

We are all works in progress. Taking time to let go and heal is apart of this process. By allowing yourself to live free of the pain and embarrassment of the past, you’ll be able to be open to the joy and hope that the future holds.

Use these six tips to let go as a guide to keep you focused on this journey. Remember to love yourself and strive to be the best version of “you” that you can be. Negativity will always exist in the world, but as you work to understand yourself more, you’ll be able to outshine the negative with the light of your positive self-love.

https://www.youtube.com/watch?v=lcC57sNERN8

The Best Depression Advice Ever (From People Living With Depression)

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Depression can make it challenging to live and can affect every area of your life. Approximately 16 million adults in the U.S. suffer from the disorder and have at least one major depressive episode. This anxiety disorder increases the risk of being hospitalized. Understandably, it can affect both your personal and professional life.

Some of the most common symptoms associated with depression include a loss of appetite, a change in sleeping patterns, agitation, fatigue, and weight gain or loss. Depression can often be caused by hereditary factors, illness, abuse, and hormone changes. Although the condition may be challenging to cope with, it can often be treated. In other words, you can regain your life back and feel more like yourself. We want to share the best advice for those living with depression.

Following are suggestions for battling depression. These tips are given by those who have also suffered from it.

Avoid Isolating Yourself

When you have a change in your mood and go to a dark place, it can be easy to isolate yourself from the rest of the world and spend most of your time alone. Unfortunately, isolating can cause the symptoms to become more severe. It can make it even more challenging to regain your joy or hope. Seeking help is necessary to prevent depression from escalating by speaking to a medical professional or therapist.

Getting the help that you need also means spending more time with family members and friends throughout the week to improve your mood. You’ll be more distracted and can spend time enjoying activities with loved ones, which will provide you with the right support system. – Kristen B., Asheville, NC

Follow the Doctor’s Orders

Many people make the mistake of failing to follow their doctor’s orders, which can cause their mood to become more severe over time. You’ll need to trust the instructions provided by the medical professional, which may include medication and scheduling routine appointments. The medication won’t work well if it’s not taken on the right days or at the right times. You’ll also need to practice transparency with each doctor’s visit to ensure that you receive proper treatment and can begin to make progress. – Sharon S., Topeka, KS

Abstain from Alcohol

Although consuming alcohol may temporarily numb the emotional pain that you feel, it won’t benefit you in the long run. Alcohol consumption can lead to an addiction and can won’t offer long-term treatment that benefits your overall health. – Robert G., Pittsburgh, PA

Give Yourself Compassion

If you’re ready to overcome depression, you’ll need to practice being compassionate towards yourself to make it an easier process. Avoid taking on depression as your identity and allow it to become your enemy rather than becoming at odds with yourself. Treating yourself better can allow you to value yourself and have the motivation you need to deal with depression. – Stephanie S., Los Angeles, CA

Express Yourself in Writing

An effective way to deal with depression is to write down your thoughts and feelings each day. Putting down your thoughts and emotions in writing can help you to process what you’re experiencing and get it off your chest. Using a private journal to record your thoughts will also allow you to reflect on the progress that you’ve made or discover if certain events trigger your depressive episodes. – Bryan R., Montreal, Quebec

Work on Your Self-Image

Most people who suffer from depression have low self-esteem and a poor image of themselves. Make it a point to boost your confidence by practicing positive thinking about yourself and avoid speaking negatively. Specific lifestyle changes can also be made by exercising throughout the week and eating healthy. – Ana G., Rome, Italy

Spend Time in the Sun

Exposure to sunlight is proven to increase the level of serotonin in the body, which can immediately improve your mood. Try to get 30 to 60 minutes of time in the sun every 24 hours, whether you’re walking outdoors or are laying outside. – Daniel K., Ft. Myers, FL

depression

Improve Your Quality of Sleep

Many people make the mistake of getting insufficient sleep throughout the week, as well as too much sleep. If you want to overcome depression, aim for seven to eight hours of uninterrupted sleep each night. Use blackout curtains and a white noise machine to avoid waking up due to outside noises or light. Avoid sleeping more than 10 hours each day, which can make it easy to have a lack of energy. If you have difficulty falling asleep each night, take serotonin and avoid using electronics an hour before your bedtime. Reading, take a bath, and dimming the lights can put your mind and body at ease before it’s time to fall asleep. – Nancy R., Anchorage, AL.

Although it can be challenging to have hope when you’re suffering from depression or anxiety, many solutions will prove to be useful and effective when you’re feeling low. With the right treatment and techniques practiced consistently, you can begin to overcome the disorder and learn how to cope with it long-term.

How to beat depression

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Science Explains The Benefits Of Flax Seeds For Your Skin

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Did you know there is one seed that can improve your health, fight off disease and give you healthy, glowing, beautiful skin? The beauty benefits of flaxseeds are the talk of the skin care industry. Keep reading to find out why.

Flax Seeds

Flax seeds are tiny nutrition powerhouses. These brown and golden seeds have been cultivated and eaten for thousands of years. In the 8th century, King Charlemagne was so convinced of their health-promoting properties that he ordered all his subjects to eat them. What is in them that makes them so good for us? Omega 3 fatty acids, antioxidants and fiber. Charlemagne couldn’t have known that way back then, but he was on to something. Science is beginning to confirm that flax seeds are indeed one of the healthiest foods on the planet.

Scroll down to see the many benefits of flaxseeds.

Flax Facts About Health and Nutrition

The health benefits of flaxseeds, Linum usitatissimum, come from the omega-3 fatty acids, lignans and fiber. Flax helps reduce cholesterol, control blood sugar, lower blood pressure and reduce the risk of heart disease and stroke. There is some evidence that flax may guard against cancer and inhibit tumor growth. The fiber improves digestion, gut health and immunity.

Toasted flax seeds score high on the tasty meter but cooking destroys many of the nutrients. Research has shown that they are best eaten raw. They are better digested when ground rather than eaten whole. Eat one to two tablespoons of ground flax seeds every day to keep your skin healthy and glowing from the inside.

Beauty Benefits of Flaxseeds

Your skin is your first-line defense against the outside world. Taking care of your skin helps you stay healthy from head to toe. Your skin gets its nourishment from the inside and out. What you put in your body matters as much as what you put on your skin. Flax seeds for skin care are an important part of your beauty routine. Eat flax seeds for skin health and use them in your daily skin care to get the most benefits of flaxseeds. With regular use your skin will take on a radiant glow.

1. Get Your Glow On

You don’t need expensive cosmetics to get healthy, radiant skin. Omega-3s in flax give your skin what it needs to look vibrant and youthful.

2. Reduce and Prevent Wrinkles

The omega-3s in flax seeds help your body produce collagen that keeps skin smooth and elastic. As we age the amount of collagen in the skin decreases. Fine lines start to appear. Collagen-boosting foods help our bodies replace some of what we lose with age. Cosmetics and facial care products with collagen have been around for a long time. Only recently have collagen-boosting foods become a hot topic in the beauty world.

3. Sun Damage and Skin Cancer

Skin cancer is usually associated with sun exposure. It has also linked to inflammation. The omega-3s in flax help reduce inflammation.

The lignans in flax are antioxidants that protect the skin from sun damage in a different way. Sun exposure robs the body of antioxidants. It causes the production of free radicals. Free radicals are nasty little molecules that produce inflammation. They damage cell function and DNA in skin cells. Lignans restore the antioxidants and fight off free radicals. Flax seed may even slow the progression of melanoma. Lignans also work to prevent inflammation.

4. Soothe Sensitive Skin

Sensitive skin is often caused by a disruption of the natural oil barrier on the skin’s surface. The omega-3s in flax seeds help maintain this barrier. Regular consumption may improve skin-sensitivity problems.

5. Redness, Rosacea, Eczema, Psoriasis

These skin conditions are a result of inflammation in the skin. Flax seeds reduce inflammation and also speed the healing process.

6. Acne

Flax seeds help control the production of sebum, the natural oily barrier, in the skin. This may help control acne.

benefits of flaxseeds

7. Flax Seeds For Skin Care

Use flax seeds in your beauty routine to keep your skin soft, radiant and looking young.

8. Cleanse and Exfoliate

Cleanse and exfoliate with water and ground flax seeds.

9. Firm Skin

Make a face pack with water and ground flax seeds for a skin firming mask. Apply several layers of the paste to your face to cover it completely. Let it dry before rinsing off.

10. Soften fine lines

Rub a few drops of flaxseed oil into your skin. It will nourish your skin and reduce the appearance of fine lines and wrinkles.

A healthy you is a beautiful you. Enjoy all these benefits of flax seed for skin care and health without the cost of expensive beauty products and medications.

Flax seeds can affect how some medications work. Talk with your doctor if you have health conditions or are taking medications before you add flax seeds to your diet.

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REFERENCES:
HTTPS://WWW.WEBMD.COM/DIET/FEATURES/BENEFITS-OF-FLAXSEED#1
HTTPS://NUTRITIONFACTS.ORG/VIDEO/FLAXSEEDS-FOR-SENSITIVE-SKIN/
HTTPS://WWW.ELITEDAILY.COM/WELLNESS/FOODS-EAT-SKIN-SAFE-SUN/1529101
HTTPS://WWW.SKINCANCER.ORG/PREVENTION/CAN-YOUR-DIET-HELP-PREVENT-SKIN-CANCER
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