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Tag: Feeling

Feeling Anxious? Here Are 5 Delicious Ways Food May Help Calm Your Nerves

Is your mind always busy with thoughts – juggling hectic work tasks and meeting deadlines, along with household chores and a billion other things? With constantly pinging messages, notifications, and endless social media scrolling, our minds are bound to feel overwhelmed by consuming too much information in a very short time. While there are some unhealthy lifestyle choices you can consciously avoid, in our modern-day lifestyle, it can be difficult to “keep calm” and still “carry on.” In such a scenario, the food we eat and how we eat it can play a tremendous positive role in keeping anxiety at bay and helping you feel calmer. How? Read on.

1. Mindful Eating Keeps Stress at Bay

^{Photo: iStock}

Eating mindfully means you are using all your physical and emotional senses to experience the process of eating your food. You are not checking your messages while eating or watching TV. According to a research paper published in Integrative Medicine: A Clinician’s Journal, mindful eating is an opportunity to non-judgmentally become aware of internal and external cues, sensations, and emotions. Mindful eating nurtures PSNS dominance – the condition of the nervous system associated with reduced stress.

2. Avoid Foods with Sugar and Caffeine

Avoid unhealthy foods, such as those high in sugar (candy, cookies) and caffeine. When feeling stressed, you may feel low in energy and are likely to reach for sugary or high-caffeine food or drinks. However, Children’s Hospital Colorado explains that simple sugars and caffeine boost our energy quickly but only for a short time. After the effects of sugar and caffeine have subsided, you might feel more depleted than before.

Also Read:Are You Pairing Fruits With These Foods? Find Out What This Expert Says

3. Zinc, Magnesium, and Omega-3

^{Photo: iStock}

Harvard Health encourages consuming foods rich in zinc, magnesium, and omega-3s to feel calmer and lower anxiety naturally. Foods rich in zinc include oysters, cashews, liver, beef, and egg yolks. Foods naturally rich in magnesium include leafy greens such as spinach, along with legumes, nuts, seeds, and whole grains. A study completed on medical students in 2011 was one of the first to show that omega-3s may help reduce anxiety. These include fatty fish like wild Alaskan salmon, along with seeds and nuts like flaxseeds and walnuts.

4. Eat Slowly and Feel at Peace

Alena Winter, a naturopath and nutritionist, constantly shares simple and informative content on her Instagram handle for nervous system regulation. One of her viral videos highlights the importance of slowing down, including while you eat. She notes, “Rushing through your day (no matter what you’re doing) is one of the best ways to contribute to dysregulation, stress, and overwhelm. Conversely, slowing down can really help combat this and create more of a sense of calm.”

5. Enjoy Your Meal by Loving What You Eat

Lastly, enjoying what you eat and focusing on your meal helps. According to Kims-Sunshine Hospitals, Hyderabad, by truly tasting and appreciating our food, we’re less likely to mindlessly overeat in response to stress. Furthermore, being present and focused during meals has a naturally calming effect that can help reduce stress levels.

Also Read:5 Warning Signs Your Body May Have High Cortisol And 5 Simple Ways to Manage It

Follow these simple and effective tips in choosing your food and how you eat it to promote mindfulness and a calm nervous system.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.

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November 5, 2024
Feeling Sluggish And Drowsy Post Meal? Nutritionist Shares Easy Lifestyle Changes

A light 10-minute stroll after a big meal and other exercises willsurelyhelp

Do you often feel sluggish and drowsy after meals? If your low energy levels are sabotaging your productivity and you’re wondering why this is happening, worry not. Nutritionist Pooja Malhotra has shared an Instagram post explaining how diet, sleep, and certain underlying medical conditions can contribute to feeling lazy after a meal. She offers insights on how to stop struggling to stay awake and focused after lunch or dinner. In the video, Ms Malhotra can be heard saying, “Feeling sluggish and drowsy after meals and unable to concentrate, then stop scrolling. The top reason why we feel sluggish after meals is a high-carb or a high-fat diet. Now, when these are digested, our body produces much more serotonin and melatonin, which make us drowsy.”

Pooja Malhotra continues, “Another reason could be sleep deprivation from the previous night, which makes us drowsy immediately after a meal. Other reasons could be alcohol intake, lack of movement or medical conditions such as diabetes, insulin resistance, anaemia, sleep apnea, or abnormal thyroid levels.”

The nutritionist further discusses what can be done to stay active after eating a meal.

She writes in the caption

1. Eat well-balanced meals

When you eat a high-carb or high-fat diet, your body produces more serotonin and melatonin, which makes you drowsy. So, eating a well-balanced meal with all the nutrients is helpful.

2. Small and frequent meals

It reduces blood sugar levels and insulin resistance. While small meals prevent overeating, frequent meals maintain stable energy levels throughout the day.

3. Avoid too much alcohol

Alcohol has the bad quality of disrupting digestion and causing blood sugar imbalances. Reducing the intake level can exacerbate drowsiness and maintain focus and alertness.

4. Sufficient sleep

What better than good-quality sleep? It not only replenishes the powerhouse of energy and reduces fatigue but also regulates hunger hormones. With reduced overeating, you can easily improve insulin sensitivity and glucose metabolism in your body.

5. Hydrate well

Dehydration can cause fatigue and drowsiness. By being hydrated, your body will have better digestion and nutrient absorption.

6. Regular physical activity

A light 10-minute stroll after a big meal and other exercises will surely help. It boosts circulation and oxygenation, increases energy levels and alertness, helps regulate blood sugar and insulin levels, stimulates digestion and reduces bloating.

7. Soak in the early morning sun for a few minutes

It regulates circadian rhythms, improving energy and alertness. Vitamin D levels essential for energy production are also boosted, helping to enhance mood and reduce fatigue.

Pooja Malhotra lastly recommends, “If these measures don’t help, you should consult a doctor to find out if there is any medical reason involved.”

So follow these tips and stay active throughout the day.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

Source link

September 27, 2024
Feeling Sluggish And Drowsy Post Meal? Nutritionist Shares Easy Lifestyle Changes

A light 10-minute stroll after a big meal and other exercises willsurelyhelp

Do you often feel sluggish and drowsy after meals? If your low energy levels are sabotaging your productivity and you’re wondering why this is happening, worry not. Nutritionist Pooja Malhotra has shared an Instagram post explaining how diet, sleep, and certain underlying medical conditions can contribute to feeling lazy after a meal. She offers insights on how to stop struggling to stay awake and focused after lunch or dinner. In the video, Ms Malhotra can be heard saying, “Feeling sluggish and drowsy after meals and unable to concentrate, then stop scrolling. The top reason why we feel sluggish after meals is a high-carb or a high-fat diet. Now, when these are digested, our body produces much more serotonin and melatonin, which make us drowsy.”

Pooja Malhotra continues, “Another reason could be sleep deprivation from the previous night, which makes us drowsy immediately after a meal. Other reasons could be alcohol intake, lack of movement or medical conditions such as diabetes, insulin resistance, anaemia, sleep apnea, or abnormal thyroid levels.”

The nutritionist further discusses what can be done to stay active after eating a meal.

She writes in the caption

1. Eat well-balanced meals

When you eat a high-carb or high-fat diet, your body produces more serotonin and melatonin, which makes you drowsy. So, eating a well-balanced meal with all the nutrients is helpful.

2. Small and frequent meals

It reduces blood sugar levels and insulin resistance. While small meals prevent overeating, frequent meals maintain stable energy levels throughout the day.

3. Avoid too much alcohol

Alcohol has the bad quality of disrupting digestion and causing blood sugar imbalances. Reducing the intake level can exacerbate drowsiness and maintain focus and alertness.

4. Sufficient sleep

What better than good-quality sleep? It not only replenishes the powerhouse of energy and reduces fatigue but also regulates hunger hormones. With reduced overeating, you can easily improve insulin sensitivity and glucose metabolism in your body.

5. Hydrate well

Dehydration can cause fatigue and drowsiness. By being hydrated, your body will have better digestion and nutrient absorption.

6. Regular physical activity

A light 10-minute stroll after a big meal and other exercises will surely help. It boosts circulation and oxygenation, increases energy levels and alertness, helps regulate blood sugar and insulin levels, stimulates digestion and reduces bloating.

7. Soak in the early morning sun for a few minutes

It regulates circadian rhythms, improving energy and alertness. Vitamin D levels essential for energy production are also boosted, helping to enhance mood and reduce fatigue.

Pooja Malhotra lastly recommends, “If these measures don’t help, you should consult a doctor to find out if there is any medical reason involved.”

So follow these tips and stay active throughout the day.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

Source link

September 27, 2024
Feeling Sluggish And Drowsy Post Meal? Nutritionist Shares Easy Lifestyle Changes

A light 10-minute stroll after a big meal and other exercises willsurelyhelp

Do you often feel sluggish and drowsy after meals? If your low energy levels are sabotaging your productivity and you’re wondering why this is happening, worry not. Nutritionist Pooja Malhotra has shared an Instagram post explaining how diet, sleep, and certain underlying medical conditions can contribute to feeling lazy after a meal. She offers insights on how to stop struggling to stay awake and focused after lunch or dinner. In the video, Ms Malhotra can be heard saying, “Feeling sluggish and drowsy after meals and unable to concentrate, then stop scrolling. The top reason why we feel sluggish after meals is a high-carb or a high-fat diet. Now, when these are digested, our body produces much more serotonin and melatonin, which make us drowsy.”

Pooja Malhotra continues, “Another reason could be sleep deprivation from the previous night, which makes us drowsy immediately after a meal. Other reasons could be alcohol intake, lack of movement or medical conditions such as diabetes, insulin resistance, anaemia, sleep apnea, or abnormal thyroid levels.”

The nutritionist further discusses what can be done to stay active after eating a meal.

She writes in the caption

1. Eat well-balanced meals

When you eat a high-carb or high-fat diet, your body produces more serotonin and melatonin, which makes you drowsy. So, eating a well-balanced meal with all the nutrients is helpful.

2. Small and frequent meals

It reduces blood sugar levels and insulin resistance. While small meals prevent overeating, frequent meals maintain stable energy levels throughout the day.

3. Avoid too much alcohol

Alcohol has the bad quality of disrupting digestion and causing blood sugar imbalances. Reducing the intake level can exacerbate drowsiness and maintain focus and alertness.

4. Sufficient sleep

What better than good-quality sleep? It not only replenishes the powerhouse of energy and reduces fatigue but also regulates hunger hormones. With reduced overeating, you can easily improve insulin sensitivity and glucose metabolism in your body.

5. Hydrate well

Dehydration can cause fatigue and drowsiness. By being hydrated, your body will have better digestion and nutrient absorption.

6. Regular physical activity

A light 10-minute stroll after a big meal and other exercises will surely help. It boosts circulation and oxygenation, increases energy levels and alertness, helps regulate blood sugar and insulin levels, stimulates digestion and reduces bloating.

7. Soak in the early morning sun for a few minutes

It regulates circadian rhythms, improving energy and alertness. Vitamin D levels essential for energy production are also boosted, helping to enhance mood and reduce fatigue.

Pooja Malhotra lastly recommends, “If these measures don’t help, you should consult a doctor to find out if there is any medical reason involved.”

So follow these tips and stay active throughout the day.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

Source link

September 27, 2024
Feeling the heat as Earth breaks yet another record for hottest summer

Summer 2024 sweltered to Earth’s hottest on record, making it even more likely that this year will end up as the warmest humanity has measured, European climate service Copernicus reported Friday.

And if this sounds familiar, that’s because the records the globe shattered were set just last year as human-caused climate change, with a temporary boost from an El Nino, keeps dialing up temperatures and extreme weather, scientists said.

The northern meteorological summer — June, July and August — averaged 16.8 degrees Celsius (62.24 degrees Fahrenheit), according to Copernicus. That’s 0.03 degrees Celsius (0.05 degrees Fahrenheit) warmer than the old record in 2023. Copernicus records go back to 1940, but American, British and Japanese records, which start in the mid-19th century, show the last decade has been the hottest since regular measurements were taken and likely in about 120,000 years, according to some scientists.

The Augusts of both 2024 and 2023 tied for the hottest Augusts globally at 16.82 degrees Celsius (62.27 degrees Fahrenheit). July was the first time in more than a year that the world did not set a record, a tad behind 2023, but because June 2024 was so much hotter than June 2023, this summer as a whole was the hottest, Copernicus Director Carlo Buontempo said.

“What those sober numbers indicate is how the climate crisis is tightening its grip on us,” said Stefan Rahmstorf, a climate scientist at the Potsdam Institute for Climate Research, who wasn’t part of the research.

It’s a sweaty grip because with the high temperatures, the dew point — one of several ways to measure the air’s humidity — probably was at or near record high this summer for much of the world, Buontempo said.

Until last month Buontempo, like some other climate scientists, was on the fence over whether 2024 would smash the hottest year record set last year, mostly because August 2023 was so enormously hotter than average. But then this August 2024 matched 2023, making Buontempo “pretty certain” that this year will end up hottest on record.

“In order for 2024 not to become the warmest on record, we need to see very significant landscape cooling for the remaining few months, which doesn’t look likely at this stage,” Buontempo said.

With a forecasted La Nina — a temporary natural cooling of parts of the central Pacific — the last four months of the year may no longer be record-setters like most of the past year and a half. But it’s not likely cool enough to keep 2024 from breaking the annual record, Buontempo said.

These aren’t just numbers in a record book, but weather that hurts people, climate scientists said.

“This all translates to more misery around the world as places like Phoenix start to feel like a barbecue locked on high for longer and longer stretches of the year,” said University of Michigan environment dean and climate scientist Jonathan Overpeck. The Arizona city has had more than 100 days of 100 degrees Fahrenheit (37.8 degrees Celsius) weather this year. “With longer and more severe heat waves come more severe droughts in some places, and more intense rains and flooding in others. Climate change is becoming too obvious, and too costly, to ignore.”

Jennifer Francis, a climate scientist at the Woodwell Climate Research Center in Cape Cod, said there’s been a deluge of extreme weather of heat, floods, wildfires and high winds that are violent and dangerous.

“Like people living in a war zone with the constant thumping of bombs and clatter of guns, we are becoming deaf to what should be alarm bells and air-raid sirens,” Francis said in an email.

While a portion of last year’s record heat was driven by an El Nino — a temporary natural warming of parts of the central Pacific that alters weather worldwide — that effect is gone, and it shows the main driver is long-term human-caused climate change from the burning of coal, oil and natural gas, Buontempo said.

“It’s really not surprising that we see this, this heat wave, that we see these temperature extremes,” Buontempo said. “We are bound to see more.”

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Read more of AP’s climate coverage at http://www.apnews.com/climate-and-environment

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Follow Seth Borenstein on X at @borenbears

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The Associated Press’ climate and environmental coverage receives financial support from multiple private foundations. AP is solely responsible for all content. Find AP’s standards for working with philanthropies, a list of supporters and funded coverage areas at AP.org.

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September 6, 2024
Tired of Feeling Stuck? Give the Pendulum Lifestyle a Shot
Forget the myth of perfect, static balance. We’re constantly bombarded with the idea of juggling work, relationships, and self-care, but the truth is, it’s exhausting. What if there were a better way? Enter the pendulum lifestyle, a concept that acknowledges life’s natural ebb and flow, and empowers you to thrive amidst the swings. While complete balance may remain an elusive ideal, much like the pursuit of self-mastery, striving for it is a lifelong journey. It’s a continuous dance with life’s rhythms, an evolving understanding of our own needs, and a commitment to intentionally finding harmony amidst the ever-changing tides.

The pendulum lifestyle starts with accepting life’s inherent fluidity. We forget the idea of a fixed balance and acknowledge that our experiences, emotions, and interactions are constantly in flux. This shift in perspective encourages us to become more attuned to the signals from our mind, body, and environment. By listening to these internal cues, we can adjust on the go, fostering continuous growth.

Swinging from Fear to Flow

Source: DALL-E 2/OpenAI

Understanding the Pendulum Within

Do your energy levels swing wildly from day to day? Or maybe you’re the social butterfly one day, a hermit the next. Your desire for company swings back and forth, craving connection one moment and seeking solitude the next. Joy can quickly give way to melancholy, and then swing back again. These aren’t character flaws, they’re simply your personal rhythms at play. I experience these fluctuations all the time, especially with confidence, focus, and even how expansive life feels. Some days it’s a gentle flow, other days it’s a turbulent storm.

The key isn’t to force a static, unwavering balance, but to understand these swings and use them to your advantage in your ongoing pursuit of greater equilibrium. With practice, I’ve cultivated an inner resilience that allows me to navigate these pendulum swings with greater ease, knowing even during difficult times that this isn’t the whole story of who I am or what I’m capable of. To do this, I often ask myself the following question: “What single step can I take right now to move this pendulum in a more positive direction?”

Swinging From Fear to Flow

Just as the pendulum swings between fear and flow, we can harness this energy to propel ourselves forward. Taking action can be daunting, filled with fear and hesitation, yet the act of starting can be a powerful shift, transforming fear into engagement and emboldening us to move forward. Recognizing these swings in ourselves allows us to harness this energy and take the first step. For example, a stage performer feeling the swing towards fear can acknowledge their nervousness, take a deep breath, visualize the positive energy of connecting with the audience, and then step onto the stage. Focus less on the perfection of the first step and more on its ability to propel you towards engagement, action, and growth.

Unlocking Your Internal Rhythms

Within us all exists a multitude of pendulums, silently dictating the ebb and flow of energy, focus, creativity, and beyond. To truly know oneself is to become aware of these inner rhythms. Each choice we make—a cup of coffee, a brisk walk—sends ripples through our being. Observe these effects, not just in the moment, but throughout the hours that follow. Experiment with an earlier bedtime, embrace nourishing snacks, or seek moments of quietude amidst the bustle of life. Through conscious experimentation, we cultivate the awareness and agency needed to become the conductors of our own lives, skillfully guiding each pendulum towards a state of graceful equilibrium.

In the hush of the woods, find the echo of your own heartbeat.

Source: DALL-E 2/OpenAI

The Forest Within

Find your own piece of nature, whether it’s a sprawling park, a secluded trail, or even a quiet corner of your garden. Immerse yourself in the experience: observe the interplay of light and shadow, listen to the symphony of wind and birdsong, breathe in the earthy scents, and feel the textures of the natural world. Pay close attention to how this immersion affects you. Does it bring a sense of tranquility, inviting rest and contemplation? Or does it invigorate your spirit, inspiring movement and action? Recognize that nature’s ebb and flow mirrors your own internal rhythms. By attuning to these natural cycles, you gain valuable insights to guide your daily choices and cultivate greater balance in your life.

Reframing Imbalance in the Pendulum Lifestyle

Reframing, the act of shifting your perspective to view a situation in a more positive or helpful light, is critical to the Pendulum Lifestyle. When we find ourselves feeling off-balance, it is easy to fall into a cycle of self-criticism and shame. “Why can’t I get it together?” we might think. However, by simply reframing these moments as part of the natural pendulum swing, we can embrace a more compassionate and constructive perspective. Instead of self-criticism, try reframing: “This feeling of overwhelm is a signal from my pendulum that I need to slow down and recharge. Perhaps I can take a short break or delegate some tasks.” This reframing allows us to see imbalance not as a personal failing, but as a natural and informative part of our journey towards greater self-mastery and balance.

Embracing Change and the Evolving Pendulum

Life is inherently unpredictable, and our needs, desires, and circumstances are constantly in flux. Just like the swings of a pendulum, our understanding and experience of balance will evolve over time. The pendulum lifestyle acknowledges this dynamic nature of life. By embracing change, we accept that our internal pendulums will naturally shift over time. This acceptance fosters a sense of curiosity, a crucial tool for navigating these evolving needs. Curiosity allows us to explore new experiences and adjust our actions or thoughts to find what brings us back into a state of balance within the ever-shifting landscape of our lives.

Trusting the Pendulum’s Rhythm

Embracing a pendulum lifestyle helps us to trust the process more. Understanding that swings are natural and part of our growth allows us to let go of the need for constant stability. We learn to ride the waves, knowing that each swing, whether towards energy or rest, joy or sadness, is part of a larger pattern that contributes to our overall development and our ongoing pursuit of balance.

Practical Applications

Implementing the pendulum lifestyle involves:
- Regular Self-Check-Ins: Assess physical, emotional, and mental state daily. Identify areas out of sync.
- Mindful Adjustments: Make small, conscious adjustments based on your self-check-ins. This could involve changes to your routine, boundaries, or exploring new interests.
- Compassionate Reframing: View imbalance as a natural part of life and an opportunity to learn and grow. Ask yourself: “What can I learn from this?”
- Embrace Curiosity: Stay open to new experiences and let curiosity guide you towards learning and development.
Deepen Your Understanding

Reflect on these questions to better understand your own pendulum swings:
- When did I feel balanced, and what factors contributed to that state?
- How do I typically respond to imbalance?
- Are these responses effective?
- What small changes can I make today for better balance?
Finding Harmony in the Cycles

The pendulum lifestyle reflects the dynamic nature of life itself, much like the ever-changing seasons. Just as nature experiences periods of growth and dormancy, so too will our internal pendulums. While moments of harmony and equilibrium may occur, they are temporary phases within a continuous cycle of swings, reminding us that the pursuit of balance is a lifelong journey. True wisdom lies in recognizing this dance. Let us honor these natural cycles by finding our swing and embracing the rhythm of our lives.
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August 30, 2024