Lifestyle changes are a surefire way to overcome anxiety. Your diet has a huge impact on both your physical and mental health. If you’re suffering from a lack of focus and anxiety, you may want to examine your eating habits and start cutting down on foods that have a negative effect on your mental health. The average modern diet consists of a huge amount of fats and unhealthy sugars, which certainly contribute to your existing anxiety problems. These foods also make it very hard for you to cope with stress.
However, a diet consisting of a lot of unhealthy sugars will definitely cause feelings that can trigger anxiety attacks or make your anxiety symptoms worse.
In 2008, a study conducted by the department of psychology of Princeton University found that rats who ate a lot of sugar quickly and then fasted afterwards started displaying anxiety, it is therefore recommended that you not consume foods high in sugar if you’re suffering from anxiety.
Nevertheless, the first thing that you have to understand when it comes to foods high in sugar is that they do not cause anxiety, but the fact that sugar is a not a calming food, but instead makes you hyper, it can make the anxiety seem worse and prevent feelings of calmness.
In order to have a healthy body, and to truly be well you need to provide it with nutrition that can be used as cellular fuel to keep the cells from starving and to prevent the consequences of eating non-nutrient rich foods.
In reality, all wellness begins with having a body that functions at its absolute best, and that always starts with good nutritional habits.
Sound nutrition is not difficult to achieve, here are some tips to get you started.
Time the giving of “fuel.” To keep your energy levels up, you need to continually fuel the body throughout the day. This means eating small meals every three hours, this strategy decreases the chances that you’ll eat more food with each meal because your body will continually feel full and you won’t feel starved at any point throughout the day. Each meal should have a protein, complex carb and a healthy fat. If you must skip a meal, the least you can do is to eat a nutritious snack instead.
If you skip meals, there is a greater chance that you’ll feel so hungry you’ll eat too much in one sitting the next time you do have a meal. You’ll probably eat too fast as well so that your brain won’t have a chance to send out a satiety signal telling you to stop eating. If you eat so that you stuff yourself, you will feel more uncomfortable, sluggish, and fatigued. Your body will be energized by eating several small meals per day.
You wake up early and rush to get ready for work. You sit in the car and drive through heavy traffic to get to work. You arrive already stressed and tired. Once at work you sit at your desk all day. You drink too much coffee to stay awake. The air in the office is stale. You feel sleepy and irritable.
You leave the office at the end of the day for the long commute through more busy traffic and many other stressed, tired drivers, all anxious to get home. Too tired to cook, you get take-out, or eat out. You barely have a chance to unwind and then you must fall back into bed. You wake up the next morning having had a bad night, only to have to repeat the routine all over again.
Does any of this sound familiar? Does your health suffer as a result? Of course it does. Even sitting on a daily basis for long periods affects our posture and can cause aches and pains we would not have with a more active lifestyle.
What You Can Do To Keep Healthy When You Think You Are Too Busy
Even though you might think you do not have the time, the truth is there is a lot you can do to maintain health and wellness, even in the crazy busy lives we lead these days.
Everyone knows that the food you consume has a direct effect on your physical health. No wonder that there’s that popular old saying that goes “you are what you eat.” Well, in the same way food affects your physical health, the thoughts you have affect you mental health. Basically, it can also be said that you are what you think.
When you occupy your brain with toxic emotions like anxiety, fear, self-pity, and anger, you will feel hopeless and your quality of life will diminish. However, when you work hard to replace these thoughts with kindness, compassion, gratitude, forgiveness, and acceptance, you will instantly start experiencing a better life.
In general, being emotionally well means balance. It is the ability to identify and express emotions appropriately. It is being grounded and able to take care of your emotional needs, and to prioritize self-care. For many, this is a challenge, and is really a life skill that needs to be learned when it was not taught in childhood.
Men especially have issues with feelings because boys are raised to believe that feelings are not manly and make them sissies. However, in adulthood having the ability to properly cope with feelings and accept them is key in not only having a health relationship with your own self, but also being able to effectively elate with other people.
Of course, doing something like this is not easy, but you can pull it off by following these 6 key steps to emotional wellness.
Taking Control After A Failure
For 45% of us, it is the great ritual we do once a year – set our New Year’s resolutions. Unfortunately, only 8% of us will actually attain our goal for the New Year. Historically, gyms experience about a 25% increase in membership in January. However, by mid-February attendance is back to normal. For most, it was a “flash-in-the-pan” idea they soon tired of.
However, there are some simple things you can do to keep to your resolution. Here are 5 of the more popular habits people use for success:
Make your fitness goal realistic
One sure way to abandon a resolution is if your fitness goal is too ambitious. Those 20 pounds you want to take off did not come on overnight, but many people have the expectation to take it off that fast. When it doesn’t happen according to their unrealistic schedule, they give up (and usually end up gaining more weight.) Make sure you set SMART goals – Specific, Measurable, Attainable, Realistic and Timely.
Exercise with a buddy
Andrea Stewart Roa, M.S.
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