Otherwise, you’ll end up losing water, muscle, and bone, instead of fat. As Dr Angela Fitch, internal medicine associate professor at the University of Cincinnati puts it, “a pound a week is ideal for most people.”
With that said, here are 4 steps to lose weight real quick! Albeit safely and effectively:
Make a Plan
To shed fat quickly, it’s crucial to first come up with a winning weight loss plan. Start by finding out your ideal weight using a tool like BMI (Body Mass Index) calculator.
This should help you come up with specific, measurable, attainable, as well as time-bound weight loss goals. Mind you, an ideal candidate for weight loss should have:
A BMI reading greater than 25
An abdominal girth measurement (waist circumference) of over 40 inches (in men) or 3 5 inches (in women).
A waist to hip ratio that’s higher than 1.0 in men or 0.8 for women.
And other than coming up with a weight loss plan, it’s vital to also create a food plan before you embark on your weight loss journey.
It’s best to go for good-for-you foods like whole grains, lean proteins, fruits, etc. And talking about food…
Cut Back on Carbs
“Calories in, calories out.” You’ve probably heard this aphorism before. To lose weight, you’ll need to take in lesser calories than those you burn as you go about your daily activities.
As such, cutting back on starches, carbohydrates, and sugars is arguably the most effective step to losing weight fast and safely. Studies show that cutting curbs helps to lower your hunger levels or appetite, which makes you consume significantly fewer calories without feeling hungry or overthinking about it.
The thing is, when you cut back on carbs, your body starts burning fat stored for energy. Also, cutting back on carbs lowers insulin levels, allowing the kidney to shed excess water and sodium. This reduces unnecessary water weight as well as bloating.
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Furthermore, research on obese but healthy women shows that a low carb diet is way more effective for short-term weight loss than a low-fat diet.
Eat More Protein, Vegetables, and Healthy Fats
It’s important to note that every meal you have should feature low carb vegetables, a protein source, as well as a healthy fats source.
Also, as a rule of thumb, eat two to three meals daily. You can add a fourth meal only if you’re starving. If anything, eating this way brings down your carb intake to 20-50 grams per day.
Here’s what you should know about the group of foods aforementioned:
Research shows that high protein diets can help reduce obsessive thoughts about food as well as cravings by about 60%. Not only that. High protein diets make you feel full and thus lower the need to snack late at night by 50%.
In one study, participants on high protein diets consumed 441 fewer calories per day. Healthy protein sources include:
Meat: Chicken, lamb, and beef.
Seafood and fish: Trout, shrimp, salmon.
Plant-based proteins: Legumes, soy, and beans.
Eggs: Whole eggs including the York.
2. Low Carb Vegetables
Low carb vegetables come packed with all the nutrients, vitamins, minerals, and fiber you need. In fact, you can eat lots of lean carb vegetables daily without exceeding 20-50 net carbs per day.
Interestingly, some fats are quite beneficial to the body. Researchers note that polyunsaturated fats and monounsaturated fats are beneficial fats since they can help lower your cholesterol, blood pressure, risk of stroke, or heart disease, as well as, improve your overall health.
Sources of healthy fats include olive oil, butter, avocado oil, and coconut oil.
While you can lose weight quickly using only the above three steps, lifting weights at least thrice a week will accelerate the process even more.
In any case, lifting weights helps to burn lots of calories while ensuring your metabolism doesn’t slow down, which is one of the side effects of shedding weight.
New to the gym? Don’t worry. Just find a trainer to motivate and help you. And if you feel like lifting weights isn’t an ideal option for you, consider cardio exercises like jogging, walking, cycling, running, or swimming.
Studies show that both cardio exercises and weight lifting can help you shed weight quickly.
Most people who follow the above regimen to losing weight fast shed about 2.3-4.5 kg (5- 10 pounds). Even so, how quickly you can lose weight ultimately comes down to your specific body characteristics. Though you may shed weight quicker if it’s your first time dieting.
Bottom line? You’ll need all the help and motivation you can get throughout your fitness journey. There’s no better place to get these than from the real experts.
If you appreciate quality services, then we are here for you. Shape it up real quick with us!
When considering a proper family planning method, male birth control options avail a possible solution. And in the past 50 years, there have been talks to further the available options. Although there are numerous options available for the male counterparts to use, many more are under study to provide better and healthier alternatives.
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Despite condoms being the most readily and universally available male contraceptive, it can only do so much. With its 87% success rate, there is a 13% chance of failure. So, how do you minimize the risk of the condom falling on you?
Never reuse a condom.
Always check that the condom is not beyond its expiry date.
Learn how to use a condom properly.
Always check whether there are signs of damage on the condom.
Store your condoms in a cool and dry place for preservation.
Always go for a quality manufacturer.
Use the right size to avoid condom spillage.
If you choose to use a lubricant, always use the right one.
Also, remove the condom immediately after ejaculation.
Finally, you can never be too safe; check your condom for any damages again before you use it.
Vasectomy is a male contraception method that involves the surgical removal of the vas deferens. This part of the male reproductive system is a tube that carries the sperms. During a vasectomy procedure, doctors remove a small section of the tube, which creates a gap, thus interfering in the flow of sperms.
Since the sperms cannot move around, the semen produced during ejaculation poses no risk of unwanted pregnancies.
Now, you might be asking how effective is a vasectomy?
Well, besides abstinence, vasectomies are the next most effective birth control methods. With only1-2 women conceiving after having intercourse with a partner after a vasectomy, you can count on this contraception method to work 99% of the time.
Advantages of Having a Vasectomy
When compared to female sterilization, male vasectomy is cheaper and more effective.
The procedure does not interfere with your sex drive.
Your semen remains normal.
And, you recover quickly.
Please note that the vasectomy lowers your sperm count gradually. Therefore, you need to find alternative male contraception before your semen tests negative for sperms. In the first 8 weeks after the procedure, follow up with your doctor to check on the sperm count.
Vasectomy is considered to be one of the safest procedures when it comes to contraception. It is even an outpatient service due to its quick recovery rates. However, there is still a slight chance that you could encounter a complication after the surgery. Some of the possible side effects include:
Bruising of the scrotum
Mild pain and discomfort
Bleeding in the scrotum
Presence of blood in your semen
Or, an infection on the surgery site
Other long term complications could include:
Granuloma – inflammation due to leaking sperms
Spermatocele – an abnormal cyst that develops in the epididymis
Hydrocele – Development of a fluid-filled sac around the testicles, which leads to a swollen scrotum
If you experience any of the symptoms mentioned above after having a vasectomy, the right step is to contact your doctor immediately.
Another concern is whether you can reverse the procedure or not. And the answer is… yes.
However, the process of reversing a vasectomy is not simple and could take a massive toll on your body. Therefore, only go for a vasectomy when you do not want any children in the future.
Finally, how do you lower the chances of failure?
As earlier mentioned, vasectomy has a less than 1% failure rate. However, this is not to mean that you are entirely out of the blues. To lower the chances of conception after a vasectomy, follow up your intercourse with precautionary measures. That is, you can use a condom or ask your partner to take a contraceptive pill.
It is also essential that a specialist tests your semen for sperms before you can do away with all the other contraception methods. If there is sperm present in your sperms after 10-15 ejaculations, give your doctor a call.
3. No-Scalpel Vasectomy
If you want to avoid an incision during a vasectomy, then the no-scalpel vasectomy is the way to go. During the key-hole vasectomy, a surgeon uses a sharp tool to puncture the scrotum. Then, they remove a small piece of the Vas Deferens, after which they stitch up the puncture.
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From testimonials, the standard vasectomy is more reliable compared to the no-scalpel procedure.
Which is better, no-scalpel, or standard vasectomy?
The no-scalpel vasectomy involves no incisions. Therefore, it is quicker and heals faster. In addition to not scarring, this procedure lowers the chances of infections, bleeding, or bruising.
Also, no-scalpel and traditional vasectomy have the same effect when it comes to birth control. They are both permanent. Therefore, if you are to go for a vasectomy, why not go for the one that heals faster and is safer? Even doctors opt for the no-scalpel vasectomy to the traditional vasectomy.
What are the failure rates of no-scalpel vasectomy?
The success rate of the no-scalpel vasectomy depends solely on the backup measures taken to prevent pregnancies. When you follow up with backup birth control, the procedure has a success rate of99.85-99.9%.
How do you lower these chances of failure?
Despite the procedure being almost failure-proof, you can never be too safe. The following activities help protect you from the 0.1% chance of failure:
Do not engage in strenuous activities.
Take a rest in the days following the procedure.
Always keep your genitalia clean and dry.
It would help if you never missed out on your backup contraceptive until your doctor gives you the go-ahead.
Finally, always stay updated on your sperm count by having regular tests.
4. Coitus Interruptus
Have you ever heard discussions of pulling out? Well, this is it. The coitus interruption methods, also known as the withdrawal method, involves removing the penis from the vagina before ejaculation. This technique’s overall goal is to ensure that you release no sperms in the female’s body.
Disclaimer: This contraception method is not sufficient and poses a significant risk of failure. However, many people around the world are still using it as a male birth control technique.
If you are among the people who exercise withdrawal, there are 2 main factors you need to consider:
In this method, timing should be perfect. The smallest delay could result in an unwanted pregnancy. So, when does the male withdraw his sexual organ from the vagina? The withdrawal should happen when the man feels he is about to ejaculate. And once the penis is out, ejaculation should be done away from the female’s genitals.
Unless you are practicing abstinence, a backup birth control measure always comes in handy. Therefore, you must take an alternative contraceptive precaution before you engage in sexual intercourse. Also, if you plan on having sex again soon after, make sure you clean your penis. This step ensures that no lingering sperms enter the female’s reproductive tract.
What are the advantages of coitus interruptus?
When considering this method, the benefits are not related to the efficiency of the technique. These include:
It is a cheap method. Since it requires no special equipment such as condoms or pills, you have no expenses to incur.
Since there are no external chemicals, you and your partner are safe from reactions or complications.
Disadvantages of the Withdrawal Method
This method has no medical or research backup. Also, it is not an assured technique when it comes to the efficacy of the contraceptive method. Therefore, there are many disadvantages to this method. Some of them include;
The chances of failure are higher than those of success.
If you experience premature ejaculation, then this is not a method for you.
Timing is hardly ever accurate.
Cum produced before ejaculation could contain sperms, which cause pregnancy.
Remember, only condoms and abstinence prevent STIs. Therefore, this method offers no protection against these infections.
The ejaculation process can be very unpredictable. Therefore, this pull-out method is also highly unpredictable.
This contraception method depends on self-control and chance. Therefore, you can expect the failure rates to be high, especially among first-time users. With only 4% of the couples experiencing perfect use and timing, you should seriously consider changing your options.
Now, how can you make this pull-out method more effective?
The failure rates of the coitus interrupt methods are staggering and making it work, you and your partner should participate equally. So, how can you lower the chances of failure?
Use a condom as a backup birth control method. This increases your chances of success to about 87% and also eliminates the risk of contracting an STD.
Track ovulation- This fertility awareness method helps you keep your sexual intercourse safe. By your partner knowing when they are safe, you lower the chances of conception considerably.
Follow up with a contraceptive-If you tried the withdrawal method during sexual intercourse, and you have doubts, an over-the-counter birth control pill is the best shot you have at eliminating any chances of unwanted pregnancy.
Finally, it would be wrong to consider this method as your primary and only birth control method. Numbers don’t lie, and if you want to avoid unwanted pregnancies, you need to follow up on this risky method with an alternative contraception method.
Nowadays, you notice the market flooding with synthetic gadgets for sexual pleasure. With these endless alternatives, you can now comfortably exercise outercourse and lower the chances of unplanned pregnancies. The list of activities to engage in go on and on, but that is a discussion for another time.
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Now, onto the pros and cons of outercourse:
If your partner has pain phobias associated with sexual intercourse, then this alternative is the best.
Outercourse present a safer option to protect an individual against STDs and pregnancy.
If you are tracking your fertility and want to eliminate the risk of pregnancy, then you should try outercourse.
Finally, this technique allows you and your partner enough time to decide on your sexual relationship.
However, this male contraception method does not go without its drawbacks. Some of these include:
Some options of outercourse, such as oral sex, could result in the spread of STDs.
This method is not for people with no self-control.
Finally, if you end up having sex without a backup birth control technique, there is the risk of conception.
How effective is outercourse?
When done correctly, outercourse has a 100% success rate. However, if you plan on having intercourse, using a condom or emergency contraceptives helps protect you from pregnancies and STDs.
Contraceptives Under Research
1. Male Birth Control Pill
The male birth control pill is an invention meant to revolutionize birth control. So, why is it necessary? According to theWashington Post, more than 45% of the 6 million pregnancies reported in the US are unplanned. Therefore, there is a need to find a foolproof male contraceptive to lower this number.
Drug interaction with the male hormonal physiology is a complicated field. Therefore, finding a contraceptive pill that fits the equation has been tricky for specialists despite the many years of research.
The task is to find a pill that can work hand in hand with the male body hormones‘ rapid metabolism.
The most common pill under research is Dimethandrolone undecanoate, DMAU. Taking this pill daily suppresses the follicle-stimulating hormone(FSH) and the luteinizing hormone(LH).
According to astudy conducted by the Los Angeles Biomed in their male contraceptive clinical trial center, the highest doses of DMAU resulted in marked suppression of testosterone levels. Also, the two hormones mentioned above, which are responsible for the production of sperm, were produced in less quantity.
Also, there was no notable change in mood or sexual drive among the users of DMAU
Potential Side Effects of DMAU
Patients involved in clinical trials of DMAU reported side effects such as:
Several tests are needed to come up with a conclusive result on the pill’s failure rate.
According to Dr. Christina Wang of LA Biomed Research Center, this male contraceptive pill could help prevent over 40% of all unplanned pregnancies.
2. Male Birth Control Gel
Another form of male contraceptives in the labs awaiting validation is the contraceptive gel called NES/T (Nestorone and Testosterone). It works similarly to the contraceptive pill in reducing your sperm count. Specialists from the LA Biomed Lab say that when applied to the skin, the gel suppresses the production of sperms. It also lowers your sperm count.
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One significant benefit of the contraceptive gel is its ability to lower the sperm count without affecting the testosterone levels. Its effects are reversible, meaning you can restore your sperm count at a later date should you decide you want kids.
a. How do you use this gel?
Well, you might think that you apply the gel directly on your scrotum, but you could never be further from the truth.
You apply it on your shoulders and lower back, where the skin absorbs it.
b. What are the clinical expectations?
The first phase of this clinical trial starts with healthy men who use the gel for 12 weeks. During this period, their sperm count is then used to measure the effectiveness of the gel.
Also, the specialists keep an eye on any adverse side effects that could affect the trial volunteers. If the gel does not lower the sperm count to acceptable contraception levels in 12 weeks, the trial extends for 4 weeks.
Once the sperm levels in the ejaculate are low enough, the clinical trials progress for a further 52 weeks to exhaust all aspects of the research.
Once phase II of the clinical trials is complete, the drug can be released into the market. After that, scientists are to discuss whether or not to take the gel into the third phase of clinical trials.
d. Can the gel replace condoms?
The male birth control gel offers promise to a more advanced and effective contraception technique. However, this is not to mean that it can ever replace condoms from the market. Remember, condoms offer both birth control and protection from sexually transmitted infections. So, to answer the question…NO. The birth control gel might be more effective than condoms, but it does not protect you from STIs.
Also, as you have noticed before, the method of application is quite controversial. Therefore, there is a chance that a significant number of people fail to apply the gel appropriately.
3. Male Birth Control Shot
Injectable male contraceptives have been in clinical trials since the 1970s in the US. TheNational Institute of Health began these trials using testosterone enanthate, an intramuscular injectable. Sperm concentration in semen decreased considerably (azoospermia) in the volunteers administered with the testosterone enanthate.
Further studies followed up, examining the effect of adding progestin and GnRH (Gonadotropin-releasing hormone) Antagonists to speed up the rate of suppression of sperm production. Some of this progestin included injectable administered to the clinical trial volunteers.
During these trials, there were pregnancies reported due to sperm rebound.
In January of 2016, the World Health Organization, in partnership with CONRAD, sponsored a study that recruited 320 men from all around the world to test the male birth control shot. 1000mg of testosterone undecanoate and 200mg of progestin norethisterone enanthate were administered every 8 weeks. Of the total population receiving the injection, 95.9% reached the efficacy level acceptable in contraception.
How is it administered?
The shot contains hormones in a gel form. These hormones are then injected into the Vas Deferens to inactivate sperms.
The good news is that this process is reversible using another shot that dissolves the gel.
Side Effects of the Male Birth Control Shot
Patients participating in the clinical trials for the male birth control shot reported the following side effects:
Since this shot’s success is unclear, more research is crucial to advance the concept. And despite the shot successfully preventing pregnancies, there is a considerable gap in the proper combination of the hormones. Therefore, scientists need to further their studies to achieve the perfect balance between efficacy and safety.
4. Male Hormonal Contraceptives
The male hormonal contraceptives use the feedback mechanism. Like the female hormonal contraceptives, the male hormonal contraceptive inhibits testosterone production by feedback mechanisms.
What does this mean?
It means that the male hormonal contraceptives use a negative feedback loop to suppress the production of testosterone. By supplying exogenous testosterone, the body capitalizes on the neuroendocrine loop to suppress FSH, LH, and GnRH production to suppress endogenous testosterone production. And since testosterone is responsible for the production of sperms, lower amounts of endogenous testosterone result in a lesser sperm count.
Challenges of the Male Hormonal Contraceptive
When taken orally, the contraceptive readily dissolves and is cleared from the body in no time. Therefore, there is a need to administer several doses in a day to achieve a successful single-dose regimen. And when following up with the human body, this is simply put, impractical.
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Also, different hormones tested show adverse side effects, such as hypertoxicity.
So, Where are we now?
Currently, there has been no success of a single hormone used as a contraceptive. Instead, the closest results originate from a combination of several drugs and birth control methods. Other testosterone forms, such as gel and implants, have been introduced and are still under testing and lab evaluations.
Side Effects of the Male Hormonal Contraceptive
The World Health Organization suggests that the following side effects may result from the use of the male hormonal contraceptive:
However, these symptoms were reversed 90 days after discontinuation.
What can you expect from the male hormonal contraceptive?
With current findings and data, it is nearly impossible to conclude the method’s effectiveness. Also, some safety loopholes expose the female partners to risks of unplanned pregnancies.
It takes several years of intense research before this method gets the approval of being an effective male contraceptive.
5. Non-Hormonal Contraceptives
Male contraception addresses two significant aspects of sperm production:
Inhibiting Spermatogenesis– the sperms are produced in overly low numbers, a condition called azoospermia.
Sperm Count– which affects the functionality of your sperms.
Contrary to the hormonal contraceptives that target the spermatogenesis process, non-hormonal contraceptives aim to reduce the protein levels in your sperms. Therefore, you produce sperms, but very few of them are useful, thus impairing their functions.
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These results are prevalent in a vitamin A(retinol)-deficient rat. Retinol is a critical ingredient in achieving sperm sterility. Therefore, a lower supply renders your sperms ineffective.
Advantages of Non-Hormonal over Hormonal Male Contraceptives
According to studies conducted by WHO and CONRAD, it was clear that the male hormonal contraceptives affect the human body adversely. The hormonal imbalance affects libido and can result in congenital disabilities.
However, by using the non-hormonal contraceptives, male users enjoy benefits such as bypassing all the adverse effects of hormonal imbalance.
And according to Dr. Ventura, a lead researcher at the Monash Institute of Pharmaceutical Sciences (MIPS), there is a promise for a safer and more effective oral male non-hormonal contraceptive. The contraceptive would also include a combination of two drugs that block sperm movement, rather than development or maturity.
Since the sperms are not affected by the contraceptive, it is easier to reverse the effects later in life. Besides, this drug has already passed preliminary testing stages and helps resolve some of the problems of male sexual activities.
Advantages and Disadvantages You Can Expect
It is comfortable to consume.
Does not affect male sexual activities.
Effective against pregnancies.
Does not protect against STDs.
Could be costly.
6. Male Contraceptive Injections
These male contraceptive injections follow along the lines of contraceptive shots. The World Health Organization has conducted studies in seven countries, including Australia. However, these health bodies are yet to develop a conclusive male contraceptive injection available commercially in the market.
Scientists are working to find new and improved male contraception techniques every day. A new type of male contraceptives that can kill sperms for up to 3 years is still under development. Some of the implants currently in development include:
a. The Matchstick
This implant from the Dutch Pharmaceutical company Organon is embedded in the man’s arm. Not what you expected, but it is to release doses of progesterone called Etonogestrel into the bloodstream, which inhibits the production of sperms.
Effectiveness and Shortcomings of the Matchstick
No studies prove whether this matchstick-seized implant is safe for the user. The side effects of this implant are similar to those experienced by women, including weight gain, acne, mood changes, and mild depression risks.
b. MENT Implants
The Population Council is currently conducting tests on a male contraceptive implant called MENT. This implant, made of synthetic steroids, is placed on a man’s upper arm. Scientists are expressing hope of MENT being the first fully effective, reversible, and safe male contraceptive.
Advantages of MENT
It suppresses the growth and functions of the testis by inhibiting the production of gonadotropin.
Despite being more effective than any other contraceptive in the market, it does not enlarge the prostate.
Due to its promising efficacy, a small dosage is useful for a long time.
Disadvantages of MENT
There are speculations that this contraceptive could affect the kidneys and bone growth of the users. Also, more studies are needed to determine to what extent the MENT is reversible.
Before you try these contraception methods, you must understand that there is no scientific basis for their functionality. These have been ancient techniques practiced, and still practiced by some people. Therefore, no studies prove their fulfillment of the contraception criteria. Hence they are not recommended.
1. Thermal Male Contraception
In the male human body, sperms are some of the most sensitive products. The slightest change in environmental temperature could kill your sperms. Therefore, prolonged exposure to heat can reduce sperm count effectively.
However, this technique is temporary.
There are two methods of achieving thermal male contraception:
A man has to sit in hot water for about 45 minutes. Despite this method being practiced mainly in India, it is less reliable for contraception.
This method uses heat from your body. It involves wearing underwear that pushes your testicles into the core of your body. Since the sperms need an optimal temperature lower than body temperature, they die off.
Thermal male contraception methods’ effectiveness depends on how long you have used the method. However, no studies are supporting the effectiveness of this contraception method. Also, no studies show that the daily application of this technique is healthy for your body.
And although this method could be effective and cheap, more research is needed to derive conclusive results.
People who believe in culture believe that plant-based male contraceptives are safer and cheaper to control the population. These plants contain anti-fertility compounds that inhibit the production of sperms or lower the sperm count.
However, the effectiveness of the male herbal contraceptive solely depends on the dominant compound in the herbs.
Some of the most common herbs used for contraception include:
a. Abrus Precatorius Linn
This climber grows in almost all of India. According to studies conducted to relate the alcoholic seeds to sperm motility, there was a significant drop when 100mg/kg was administered for 60 days. With a decreased sperm motility, there is the promise of contraceptive benefits.
b. Aegle Marmelos Linn
At an altitude of about 1200 meters above sea level, you can find this moderately-sized tree in the middle of India’s deciduous forests. The ethanolic extracts from the leaves of the Aegle marmelos Linn showed a tremendous decrease in testis weight, sperm count, and sperm motility.
c. Acacia Auriculiformis A. Cunn ex. Benth
Different combinations of compounds extracted from this plant resulted in sperm immobilization. Of the trees’ compounds, about 50% of them have several spermicidal activities. When taken, the sperms ejaculated failed to enter the female cervical tract due to reduced mobility.
Other plants used for contraceptive properties in different parts of the world include:
Aeschynomene indica Linn
Aloe vera Linn
Barleria prionitis Linn
Casearia tomentosa Roxb
NOTE: It is almost impossible to determine the extent of the effectiveness of these herbal contraceptives. That is why these methods are not advertised or advocated by specialists. So, choosing to use or not to use these male herbal contraceptives is solely your choice.
What are some of the expected side effects?
Plant-based contraceptives have different reactions to different body types. Therefore, when taken, you can expect the following side effects:
So, before you risk a fatal allergic reaction, make sure you consult with a specialist before using any of the above mentioned male herbal contraceptives.
3. Natural Male Contraceptives
These are contraception methods that do not require medication or physical devices. These naturally-occurring compounds are favored among many people since they are cheaper and readily available. Some of these natural products include:
a. Papaya Seed Extracts
A study involving male rats and extracts from papaya seeds shows significant deterioration of sperm production. These extracts have been around since the 1960s for their contraceptive properties.
The rats achieved 100% contraception after taking a heavy dose, and you can reverse the effects after about 5 months from the time of administration.
b. Neem Extracts
In India, the neem extracts are a common natural male contraceptive. Although many scientific studies do not back up these claims, there have been notable spermicidal properties recorded in mice.
c. Oleanolic Acid
Oleanolic acid is a compound extracted from the flowers of the myrtle plant found in South Asia. Once administered to mice, there were records of infertility after 30 days.
Birth control is not personal but also influenced by medical reasons. That is why some natural healers suggest using natural barriers such as lambskin condoms and wild herbs. However, it is essential to understand that these natural birth control methods do not protect against sexually transmitted diseases.
NOTE:The natural products listed below are not approved by the U.S Food and Drug Administration and lack formal medical testing for contraception.
Revolutionary birth control methods are entering the market every day. And despite the numerous options in the market, there is always a need to provide more effective and safer contraceptives. That is why science and research bodies around the world are engaging in studies to fill this gap. By choosing an approved male contraceptive method, you play a huge role in sharing your partner’s family planning burden.
Talk to your healthcare provider today and get the best contraception method to suit your physical and medical needs.
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Music nourishes your soul. Sound therapy, relevant lyrics, unforgettable tunes, and entertaining beats have a profound impact on your mind. Other than reminiscing on the good old days, music can help cure emotional stress. It can trigger feelings that have powerful healing properties. If used creatively, it’s a tool that can positively impact millions of people across the globe.
According to data from the National Health Interview Survey, more than 10 % of the US population have Attention Deficit Hyperactivity Disorder (ADHD) while Hoarding Disorder affects approximately 2.5 percent of adults. And while these conditions are entirely different from each other, they can coexist together, as well as with other disorders like OCD.
Notably, ADHD has been classified, and widely known, as a compulsive disorder on its own for many years. Hoarding Disorder, on the other hand, was for the longest time classified as a type of OCD. Consequently, there are more published research papers and treatment designs on the former than the latter, which was only categorized as a separate mental health disorder in the DSM and OCD-11 a couple years ago.
Attention Deficit Hyperactivity Disorder (ADHD) is the more modern medical term for the disorder that was formerly known as Attention Deficit Disorder (ADD). It is typically a biologically based neurological condition that commonly affects children and whose effects include; trouble paying attention, disorganization, forgetfulness and impulsive actions.
Although periodic loss of focus is an increasingly common thing among most people, even those without underlying mental health problems, it is much worse for people with ADHD, especially children. The latter may find themselves daydreaming and subconsciously squirming and fidgeting while in class and not even be aware of their present surroundings. They may also talk too much, often without thinking, and also take stupid and unnecessary risks.
Notably, there are 3 types of ADHD, which have varying symptoms and effects, depending on the individual. These are:
Predominantly Inattentive ADHD – This type commonly affects women and girls and is harder to diagnose due to the lack of physical symptoms. Symptoms include difficulty in organizing and finishing tasks, following instructions, paying attention to details and keeping track of conversations. In some cases, patients may even forget some portions of their daily routines.
Predominantly Hyperactive-Impulsive ADHD – It commonly affects men and boys and is denoted by symptoms such as; too much fidgeting and restlessness, talking a lot, and in children, the propensity to jump and run around all the time. People with hyperactive ADHD also tend to be impulsive, in that they are always interrupting others, speaking when they are not supposed to, and unnecessarily arguing with people.
Combined ADHD – This is basically where a person exhibits some signs of inattentive ADHD and some others for hyperactive ADHD.
What Causes ADHD?
Like with most mental disorders, it is not yet known what exactly causes ADHD and even information on the risk factors remains inconclusive and scant. Nonetheless, ongoing research suggests that genetics are a big contributor to the development of the disorder. Other possible causes under review include traumatic brain injury, premature delivery, and exposure to environmental lead when in the womb, or in early childhood.
Contrary to what you may have heard, however, ADHD is not caused by social and environmental factors like poor parenting, poverty or too much exposure to television. Heck, even excessive sugar intake is not a risk factor.
What is Hoarding Disorder?
Hoarding Disorder (HD) is a mental disorder often characterized by the excessive and undue accumulation of items and/or animals, and failure to discard them when and where appropriate. This excessive hoarding takes up considerable space in the person’s life, and physical environment, which makes it harder for them to accomplish their daily tasks. Where the hoarder lived with family or friends, their excessive hoarding off stuff may also negatively affect the other people.
And just like ADHD, there are 3 major types of HD as follows:
Standardized Hoarding – This is where individuals systematically collect and store items based on a range of motivations and preferences. The hoarding may be indiscriminate, where everything, from old clothes to valuable items are hoarded disproportionately, or discriminate, where the focus is specific types of items, for instance, books, newspapers or shoes.
Animal Hoarding – In this case, the hoarder accumulates so many animals that they become unable to provide food, medical care and sanitation to the required levels. Consequently, the disparity between the high animal population and limited amenities poses a danger to not only the environment and the hoarder’s health, but also that of the general public.
Diogenes Syndrome – Commonly associated with older folks and is typically defined as excessive hoarding of a wide range of items, some of them dirty and unsafe, which leads to domestic squalor and squalid co-conditions..
What Causes Hoarding Disorder?
Naturally, the main risk factor in regards to HD is genetice. It is estimated that having a first-degree family relation with hoarding disorder increases one’s chance of developing the disorder by between 50 and 80 percent. People living with ADHD are also more likely to have HD later on in life as some effects of the former may inadvertently cause one to hoard things without even realizing.
If you have ADHD or HD, you may have felt downtrodden after finding out that there’s no magic OTC treatment that gets rid of the disorders entirely. That, however, doesn’t mean there’s nothing you can do about it.
At Mango Clinic, we have a team of mental health experts who will help you diagnose ADHD and any other mental health issues you may have and subsequently prescribe personalized therapy for the same. They also advice on the best coping mechanisms to reduce the negative impacts of the condition(s) on your life and those of your loved ones as well as any necessary dietary changes you need to make.
Don’t hesitate to book an appointment today and talk to one of our doctors if you have any concerns or questions.
How soon this can happen varies but the first four weeks play a significant role in the weight loss journey. Read on to discover how crucial this initial period is.
Tracking Changes during the Weight Loss Period
The excitement and expectation of losing weight that has caused you agony is enough motivation to embark on a diet plan. It is good to prepare to track your weight changes weekly. Try not to do it daily because the differences may not be noticeable and it may leave you frustrated and discouraged.
Measure your waist, hips, and upper part of your arms using a tape measure.
Note your clothing size.
Check general changes. Do you still feel short of breath after doing a simple task? Are you more energetic? Are you sleeping restfully?
Weight Loss in the First Four Weeks
Following a religious diet plan will yield evident changes that make the first four weeks crucial. You expect to see or feel significant changes because you are beginning a new routine that your body is not accustomed to. During these weeks, your weight loss each week will continue peaking before it starts slowing down again.
Because of low-calorie intake (notably carbohydrates), you will lose water and toxins which will show a significant reduction in weight. You may or may not capture your weight change on scales but you will notice that your clothes are loosening a bit. A calorie deficit will also lead to a reduction in fats making you leaner.
Look out for the following changes even though they may differ from one individual to the next.
First week – Most individuals weigh almost five pounds less. You feel more relaxed with reduced fatigue.
Second week – You experience more changes in the way you carry yourself around. The general state of your body is much better. Clothes start feeling loose on you.
Third week – With a consistent diet plan, your body is robust and adjusts well to the routine. This increases your confidence levels indicating that the plan is succeeding.
Fourth week – You weigh a lot less by this week and may need to find a smaller clothes size.
By continuing with the new eating regime, you will find that you are now being accustomed to it. If you reach your target weight loss after the four weeks, adjust your diet so that you can maintain your weight at that level.
Within these four weeks, you will be more sensitive to what goes into your body. Healthy eating will be synonymous with you. You will be less exhausted and full of energy. This will come with greater stamina. There will be a boost in your self-esteem.
Overhauling Your Daily Routine for Success
For you to experience significant weight loss in the first four weeks, purpose to modify the way you do things. The following pointers will help you:
Eat meals at regular intervals.
Snack on vegetables and fruits if you must.
Eat meals you have prepared even if it means carrying them as packed lunch.
If you must eat in a restaurant, scrutinize the menu items for fat content.
Avoid your normal routes where shops that sell your choice foods are located.
During mealtimes, concentrate on your meal only without doing anything else.
Go shopping when you are full.
Use a list whenever shopping.
Through dieting, you will make remarkable strides in weight loss during the first month. If you endure within this period, you can be sure to succeed in controlling your weight and maintaining it at the level you want without any lapses.
Remember to control your portions and balance what you eat. Do not eliminate a type of food but instead eat it in the right amount. Watch out for things that may trigger you into eating off plan and avoid them at all cost.
Apart from dieting, you can engage in regular exercises or a combination of the two to lose weight. If these do not work for you or you do not have the time, you can consider taking weight loss prescriptions that are available at our clinic in Miami.
Many people with Social Anxiety Disorder (SAD) may also struggle with alcohol abuse. Estimates show 2-13% of the general population have SAD, making the health condition list among the most common disorders—only behind depression and alcoholism. It’s not a coincidence, then, that these disorders frequently occur together.
Between SAD and Alcoholism, which condition usually comes first? For a subject diagnosed with both disorders, there’s a relatively higher probability a SAD diagnosis preceded alcohol abuse.
Link Between Anxiety and Alcoholism
A considerable number of people start drinking as a means of dealing with social anxiety. But over time, subjects develop alcohol addiction, which becomes a growing problem in its own right. Alcoholism hurts personal relationships, affecting the way an individual interacts either at school or in the workplace and may even result in the subject having issues with the law.
Apart from serving as depressant alcohol also plays the role of a sedative, with some people often using it to unwind. A level of relaxation sets in as a subject’s Blood Alcohol Count (BAC) rises, and a considerable number of people may opt to use this strategy to curb stress in their lives.
Even so, the use of alcohol as a means to mitigate anxiety is a tactic that often backfires. Based on the Substance Abuse & Mental Health Services Administration (SAMHSA), prolonged drinking is a probable cause of mental health issues. Substance-induced anxiety may arise in subjects’ with other anxiety disorders like GAD, and acquiring this new anxiety problem only exacerbates the impact of the initial disorder.
According to the Anxiety & Depression Association of America (ADAA), 20% of people struggling with social anxiety also deal with some form of alcohol-related dependency.
While alcohol may tentatively reduce anxiety momentarily, it can also aggravate anxiety concerns within a relatively short duration after consumption. Even moderate amounts of alcohol can have a considerable effect on anxiety capable of lasting for many hours.
Some studies show excessive consumption of alcohol can also result in the rewiring of the brain. Such concerns can further expose an individual to the development of anxiety issues. Aside from increasing an individual’s susceptibility for a traumatic event—often leading to post-traumatic stress health disorders—changes perhaps occurring in a subject’s brain may be sufficient to bring about a rise in their anxiety issues as well.
As earlier stated, alcohol abuse often gives rise to physical dependence on the substance. What’s more, the concern can bring about withdrawal symptoms once the alcohol leaves the subject’s system. Individuals may, after that, experience specific symptoms, including unusual sweating, shivering, nausea, and heart palpitation.
Treatment Options for Co-Occurring Anxiety Disorders and Alcohol Abuse
Even though some individuals use alcohol as a strategy of dealing with anxiety, the adverse effects of this form of self-medication significantly outweigh any of the temporary affirmative relief a subject may experience.
ADAA specifies that treating a substance abuse concern does not necessarily eradicate a concurrent anxiety problem. Preferably, medics should treat both conditions in tandem. Assuming one of the two issues remains unresolved, the probability of a relapse of the other condition escalates.
As such, if you only address the alcohol concern, anxiety will remain to be a recurring problem for the individual. Furthermore, the prospects are considerably high in the subject relapsing to alcohol abuse as a means of addressing the health problem.
It’s, therefore, vital to select a treatment plan that can cover both co-occurring disorders. Physicians have to apply caution when prescribing medications to resolve anxiety issues, especially in the use of benzodiazepines because these medications can be considered addictive.
Because the subjects may have a history of substance abuse, the likelihood of them abusing these benzodiazepine prescriptions increases. Physicians may, therefore, use medications with lower chances of abuse besides utilizing holistic treatment interventions that might also include close supervision.
Use of Therapy
For many people struggling with both alcoholism and anxiety disorders, therapy can prove to be an ideal treatment option. Physicians widely regard Cognitive Behavioral Therapy as an effective management program in addressing clinical cases of co-occurring alcoholism and anxiety problems. This treatment plan focuses on changing an individual’s thought patterns to alter the resulting behavioral patterns.
What Exactly Does All this Mean For You?
You must be aware of any comorbidity—meaning the presence of simultaneous chronic disorders. Such conditions apply to individuals dealing with both alcoholism and anxiety disorders. Treatment plans may also need to conform to the concurrence of multiple conditions and hence involve an integrated approach that broadly caters to recovery plans on all fronts.
Do you struggle with both anxiety conditions and alcoholism? Our physicians and therapists at Mango Clinic can help you resolve the two issues you’re going through. Together we can design a treatment plan that will support you in overcoming the difficulties.
Make the first bold step today. Schedule an appointment by clicking the banner below or contact us at (888) 578-6704 now!
The weight-loss industry continues to grow in bounds, and in 2018 it was valued at $72.7 billion, and it is expected to grow by a further 2.6% annually till 2023. With such a huge industry, the players and products are diverse, which can pose a challenge for someone starting their journey.
The recently rebranded WW program is one of the best weight loss programs. WW has been around since the 60s, which gives high credibility since only effectiveness would have given it the relevance it has to this moment.
WW tops many review lists, and it has been a winner of the U.S News and World Report ranking of the best weight loss program multiple times. The new revamp increases the program’s scope to improve the overall well-being of an individual by applying a holistic approach.
The program is based on a Smart Points System where every food and drink is given a value based on their nutritional content. It also uses information regarding food preferences and lifestyle to allocate users to either of the three comprehensive options to follow the program. It also integrates a wide support system form nutritional advice to former successful users, group meetings, and experts who provide tips.
Users also prefer it because of the flexibility offered and the fact that you design your diet plan based on the points given. Shortcomings include the fact that people feel that it can be easy to cheat and feel okay about it. The counting of points may also feel like counting calories, and along with the weekly weigh-ins can be discouraging.
Nutrisystem has also been in the market for a while now, and it is also a household name thanks to the quality it offers and the number of positive reviews it has garnered. Publications like Bodynutrition.org have ranked it first, and it has received rave reviews elsewhere. There are different plans to pick from, but all are based on small meal portions spread out across the day, so you end up eating four to six portions.
Doing so allows you to cut weight without starving as the meals are filled with high protein and fiber and low carbs and sugar. There are 150 meal options with a strict structure to ensure you adhere to your weight loss plan. There are also plenty of guides to help you, later on, prepare your healthy meals, but the first half has you enjoying quality chef-prepared meals delivered to your door.
Mayo Clinic Diet
The Mayo Clinic is universally known for its holistic health approach, and their diet plan comes backed with that reputation and trust built over the years. It is backed by tons of research and feedback, and the program is one of the most flexible in the market as it is designed to be tailored to your body, weight loss goals, and lifestyle.
It is structured in two parts, with the first part being more intensive, targeting to help you lose six to ten pounds. It also focuses on replacing your bad food and health habits with good ones to help you on your weight loss path. The second part sees you lose 1-2 pounds a week until you attain your target. While it does not have much local support like the first two, you get a weight loss app and online community instead.
Noom has been rated the best online weight loss program in several publications, and it is also one of the easiest ones to use. It leverages technology to provide accessibility and uses a questionnaire to find out your goals, activity, preferred meal and lifestyle, and other health information that help tailor a plan for you.
Top features include reward programs, personalized coaching from certified professionals, and health training on your eating habits. You also get tools like a calorie counter, step counter, and even motivational articles. The only downside is that it lacks a diet plan and the personal coach is not available 24/7.
HMR Weight Loss Plan
The Health Management Resources program was developed over 30 years by former HMR president Lawrence Stifler, a behavioral psychologist. It is ranked the fastest weight loss program in several reviews, including the U.S News and World Report.
It works by reducing calories you take in through meal replacement where low-calorie meals, shakes, multigrain cereal, fruits, and vegetables replace other meals and snacks. It also teaches one healthy lifestyle strategies and promotes physical activity and increases personal responsibility.
ADHD patients often find it difficult to deliver their best at work. Today, we will teach you about 7 of the incredible workplace adjustments that you can make for colleagues, family members, friends, and even yourself to ensure optimum productivity. The strategies that I’ll share with you today have helped dozens of ADHD patients to deliver their best at their workplaces.
Here are the adjustment strategies for ADHD patients who are in the corporate world:
Approach your condition with a positive mindset
Customize your workspace
Highlight your strength
Seek support from colleagues
Organize yourself while at work
Seek therapy and medication
Organizational skills, a sharp mind, strong administrative skills, speed, and a calm attitude are qualities that employees require to deliver at work. Nonetheless, excelling at work can be a tall order if you’re battling ADHD. Generally, employees suffering from ADHD struggle in delivering work projects compared to those who are perfectly healthy. They may panic, feel tired, lose focus, and at times, give up on themselves.
Table of Contents
How ADHD Affects Your Job?
The extent to which ADHD hampers your work depends on the severity of the disorder and how long you’ve been battling it. Approximately 8 to 9 million people in America have ADHD. Most of them struggle to secure or hold down one job for long. Those who manage to gain employment often earn considerably less than their equally-qualified colleagues.
ADHD affects your job in different ways. It negatively impacts job performance, your dedication notwithstanding. You’re likely to lose focus while at work, thus miss out on crucial details. Furthermore, ADHD patients make errors that make them doubt their capability and reliability. Ultimately, this impacts your personal, social, and economic life significantly.
There’s an endless list of issues that employees who have ADHD encounter daily. Here are some of these issues:
Difficulty in managing time
Problems with handling multiple tasks
Lack of attention
Difficulties completing assignments on time
Failure to notice the finer details when undertaking work-related assignments
Low intellectual responses and communication skills
Poor emotional intelligence
Workplace Adjustment Strategies:
ADHD and its symptoms shouldn’t stop you from excelling at your job and climbing the career ladder. There’s so much you can do to accommodate the condition while delivering your best effort at work. It’s best to keep in mind that most ADHD accommodations are effective, inexpensive, and straightforward. Managing the condition may sound challenging, but things will get easier for you once you get into the groove. Read on to find out how you can incorporate the seven workplace adjustment strategies into your career life.
Number One: Approach Your Condition Positively
If you’re an ADHD patient, it’s best to keep in mind that your colleagues and family members would do anything to help you succeed at work. However, most of these well-meaning individuals do not understand ADHD fully. Consequently, they are likely to make mistakes during their interactions with you. It will be difficult for them to approach you, or know how best to help you.
Generally, individuals who are battling mental conditions such as ADHD have a very fragile and delicate mind. Often, they are unable to take in situations or calls from society like ordinary people do. This arises from their mental struggles and the perception that individuals with ADHD are robust and different from other people.
Get Educated about the Condition
It’s essential to get some education about ADHD. For instance, you might convince yourself that the condition is merely a behavioral or academic problem, or patients aren’t groomed to behave appropriately. It will be difficult for colleagues or family members to support individuals who have ADHD. So, whether it’s you or someone else battling ADHD, it’s vital to get educated about it in detail.
In case you want to know more about the condition, you’ll discover that ADHD is a disorder that affects brain function. It entails a lack of most cognitive processes, including time management, decision-making, and organizational skills. Therefore, it’s best to ask experts to educate you about the condition.
Ask Knowledgeable or Associated People to Educate You about ADHD
Once you get an idea about ADHD, ask the target people. Patients are often willing to teach others about their health to achieve better understanding and interaction with others. In case you’re not educated, you should let those around you know about it and be honest with them.
But, how can you receive help from colleagues who are also battling the same condition? Well, you can start this with polite gestures and a gentle tone along these lines, “I’d like to understand ADHD in detail. Would you please educate me about it?” When you make such a move, the other person is more likely to empathize with you and help you understand ADHD better.
Alternatively, if you want to know more about ADHD, there are many ways of gaining this knowledge. Consulting a mental health expert is always the most comfortable place to start because he/she will guide you at every step along the way. Similarly, you can also approach a group of individuals who are also battling ADHD and discuss any queries you might have.
Someone who also suffers from the same condition understands your predicament better than any other person. Therefore, he/she is best placed to advise you on handling your emotions and managing your time. With time, there will be an excellent mutual bond and a sense of comradeship between the two of you, which helps both of you to manage the condition better.
Nobody chooses to suffer from a disorder such as ADHD. Therefore, you shouldn’t get judgmental about ADHD because this condition isn’t a disability or limitation. Likewise, it doesn’t define your intelligence, character, or capability.
To understand the condition better and make adjustments that enable you to perform optimally at work, you should start by asking yourself the hard questions: What bothers you the most at the workplace? How does it feel working with your colleagues? And, what do you expect from your bosses at the workplace? Once you have answers to these questions, it will be easier for you to solve more profound issues impacting your performance at work. Similarly, if any of your colleagues at work is battling ADHD, showing empathetic behavior will go a long way in creating the positive aura that he/she needs to perform optimally.
Reach out for Help
You should always be willing to reach out to others for help. It’s commonplace for ADHD patients to struggle with accomplishing specific tasks. Do not shy from reaching out to trustworthy colleagues and be free to seek help. Some assignments at the workplace will leave you feeling helpless. This applies to both ADHD patients and average individuals. Reaching out to colleagues and sharing your struggles will help you avoid panicking. As a result, it will be easier for you to ace the tasks that hitherto seemed impossible to handle.
Stick Around Positive People
It’s essential for ADHD patients to stick around positive people, both in the workplace and at home. Such people are more likely to highlight your strength besides offering positive and reassuring thoughts that significantly impact you. Positive people will always leave a positive impression as far as your mental health is concerned. When you hang around them, their positivity will rub off on you, and you’ll be able to convert it into the energy you need to deal with problems that you might encounter at the workplace.
It’s a great idea to hang around individuals who emanate positivity and help you see the positive side of life, your condition notwithstanding. The same cannot be said of negative people. They will leave you feeling depressed and in a worse mental state. Spending time in the company of light-hearted colleagues will leave you at ease besides helping you deal with the disorganizations, mismanagements, and any other cognitive issue that you may be battling as a result of ADHD.
Positive people will never judge you for who you are. Indeed, there isn’t a better way of solving problems at work and managing ADHD symptoms than spending time with positive people.
You can only thrive and optimally in a comfortable workstation. Customizing the workstation to your needs also goes a long way in helping you deliver your best effort when handling tasks. Imagine sitting on a squeaky chair at a cluttered desk that is too high or low for your comfort. Can you be productive in such a messy work setting? It’s even harder to be productive in this situation if you have ADHD.
Your environment plays a significant role as far as work productivity is concerned. In this regard, I’m sharing some quick fixes that can help you customize the workplace to help you focus on your work.
Have a Comfortable Seating Arrangement with Proper Lighting?
It’s advisable to have an ergonomic set up in the workplace. Contrary to what you might think, your job isn’t about the one-hour or so engagements you have with colleagues, clients, etc. Instead, it requires long and unending work hours, and in some cases, you’ll spend entire days sitting at your desk. There’s no way you can be productive in a disorganized and uncomfortable workspace.
Today, there’s a wide variety of ergonomic chairs and desks on the market. These products come with features such as rotational capability and adjustable heights. Desk height needs to be compatible with your eyesight. Likewise, office chairs ought to include appropriate arm placements with neck and backrests. These are some of the mandatory things that organizations should provide to their employees to boost workplace productivity.
Lighting is another essential factor in the workplace. For optimum productivity, the work environment should be well-lit since this maximizes your vision besides creating a calm environment.
Sort Out Your Desk
It’s common to come across messy desks in offices. If you’re battling ADHD, a messy desk will undoubtedly worsen your anxiety and other ADHD symptoms. Piles of files, papers, and other office supplies on the office desk make the place look messy and trigger distractions. Although you need to use many items on a typical workday, it’s best to ensure that your desk is organized at all times. Looking around for missing documents and other items will worsen your condition, thus hampering your productivity.
The market is flooded with organizers, and they are not only affordable but also come in different shapes. Although most organizations provide them, you can still purchase some more for yourself. This will enable you to personalize your desk and make the workspace ideal for you. Even after buying organizers, it’s advisable to sort out your desk every evening before leaving the office. Getting rid of clutter from your workstation will also remove any mental clutter, and the job worries that you might have.
Fidget With Toys
Fidget tubes and toys are no longer exclusively for kids. In recent years, more adults have been using them to ease anxiety. These accessories can be incredibly helpful to individuals who are battling ADHD. Irrespective of the shape, quality, or type of toy you choose, you’ll obtain the same results. They not only help with attention but also improve your learning ability. Likewise, fidget cubes and toys can go a long way in reducing pressure and stress when handling demanding tasks at work.
Behavioral experts also point out that certain levels of movement contribute significantly to learning and focusing. These movements help the brain to develop new neural pathways, thus improving your learning skills. Most ADHD patients experience restlessness, which can be controlled with fidget toys since they help with coordination besides improving the functions of your hands and muscles.
Get Some Fresh Air
If you’re battling ADHD, it’s common for your mind to wander away from tasks. When this happens, you undoubtedly need to break away from the monotony of the workspace. Regardless of the location of your office, you need to catch a breather. To outside and get some fresh air since this will help realign your focus.
Diverting the brain from the workstation’s monotony is particularly beneficial if you’re handling a demanding task and feeling restless about it. It will improve your attention once you step back into the office. Whether you have ADHD or not, breathing in fresh outdoor air will go a long way in improving your focus and attention.
Number Three: Highlight Your Strengths
Not everyone who suffers from ADHD experiences the same issues. Even with battling the severest form of ADHD, there are always personal strengths that come to light. In fact, you can use ADHD to your advantage in the workplace.
Sounds fanciful, right?
To put this into perspective, here are examples of beneficial traits that ADHD gifts you, and how they come in handy as far as your career progression is concerned.
The Gift of Creativity
You read it right! ADHD patients can be more creative than ordinary people. While explaining creative cognition, psychologists often divide it into three aspects:
Overcoming knowledge constraints
For ADHD patients, the good news is that they are outstanding when it comes to divergent thinking. Generally, they have an unmatched ability to come up with new ideas from one starting point. This quality can come in handy when making job presentations or when creating marketing strategies.
Research indicates that employees who have ADHD people perform well under pressure when it comes to tasks that require divergent thinking. Such tasks include creating new perspectives from old ideas, brainstorming new features of a product, and inventing new objects.
ADHD patients have the unique ability of detail-orientation. This quality allows them to see things from a different perspective besides allowing them to perceive the minute details that other people ordinarily fail to spot.
ADHD patients also have remarkably daring psychics. Typically, the human brain filters sensory information, tastes, smell, future prediction, and insights at a speed of 40 bit per second. The brain of an ADHD patient is even faster in this regard.
However, it’s best to keep in mind that the ADHD brain tends to be overloaded with sensory input. It receives a confusing plethora of sensory information ranging from important insights to unnecessary background noise. An ADHD individual’s brain takes in a large volume of information that other employees tend to miss out or perceive as being unimportant. As a result, employees who are battling ADHD are more likely to understand things being conveyed.
ADHD and impulsivity are often associated. However, not many patients know that they can use this symptom to their advantage, especially at work. ADHD individuals tend to be quick starters who jump into tasks and show great courage and zeal when handling work-related assignments. They also don’t shy away from taking risks and trying out new ideas.
On the other hand, regular employees tend to be backward, reserved, and dull. They prefer sticking to outdated ideas and long-established norms. Whenever such individuals spearhead projects, there’s usually a lot of internal resistance since they tend to do things by the book. The same cannot be said of ADHD patients. They make great revolutionaries and can come up with innovative ideas for transforming the workplace.
ADHD Enables You to Easily Work Out Crises
It’s common for crises to arise in the workplace. A recent study established that individuals with ADHD often generate more theta waves than regular guys. These waves are responsible for relaxation and deeper sleep. Contrary to what many people think, people with ADHD tend to be calmer and more relaxed in their minds. The abundance of theta waves enables them to be great when workplace crises arise.
Generally, people with ADHD perform exceptionally well in panic jobs. You’ll find them working as medical professionals, fire marshals, and law enforcement. When everyone else is anxious, and under stress, ADHD individuals are likely to be at ease.
Why Do Companies Need More Employees Who have ADHD?
Individuals battling ADHD tend to be more focused, especially when allocated tasks that match their interests. More organizations are waking up to this fact. The unmatched will-power and focus of ADHD patients can be harnessed to the benefit of an organization. Therefore, if any of your colleagues have ADHD, find a way of accommodating him/her.
Dynamism and Resourcefulness
Individuals with ADHD tend to be energetic, smart, resourceful, and spirited. They simply need to be encouraged and supported to understand that ADHD is their superpower. When given tasks that match their interests, these individuals can deliver results, when in the most intense situations. Business turnarounds and change of plans are nothing new to them due to their impulsive nature. What’s more, they will always provide multiple solutions to problems that seem insurmountable to ordinary people.
If you’re an ADHD patient, all you need to do is find a way of getting your brain to work. Start by recognizing and appreciating your exceptional brain capabilities, then invest your mind in goals and tasks at hand. If you make an effort to incorporate all your positive qualities into work-related tasks, you’ll reap positive rewards when it comes to working performance.
The typically chaotic and impulsive ADHD behaviors can make job hours to be exhausting and stressful. Although things may get challenging at times, you should keep in mind that there’s little you can do about your ADHD behavior. Getting support from your workmates will go a long way in improving your performance.
If you’re looking to make reasonable adjustments at the workplace with your colleagues’ support, the following advice will come in handy:
Inform and Educate Your Colleagues about ADHD
You can’t receive the help you need at the workplace if your colleagues know nothing about ADHD or the fact that you’re battling it. In this regard, it’s crucial to understand how best to describe your condition to them.
Your words matter significantly. Therefore, it’s essential to frame the conversation in a way that makes your colleagues understand what ADHD is all about fully. Since you’re the one battling the condition, it would help if you described your condition in a positive light. Describe to them how you perceive your situation, and what other people think about it. Also, explain how it aids and hampers your performance when handling different tasks. This will not only depict your honestly but also make them empathize with you.
It’s equally important to inform your colleagues about your mood disorders, hyperactivity, attention deficits, and everything else they need to know about you. They also need to know about the stigma and common myths and misconceptions associated with ADHD. This way, they won’t judge you. In this regard, you should bring to light the fact that:
Individuals with ADHD Aren’t Lazy
It’s common for co-workers to think that the frequent breaks you take from your workstation are an excuse for you to slack off. At times, you may be unmotivated to handle work-related assignments due to difficulties in focusing on a specific task. When your colleagues understand that this isn’t a sign of laziness, they’ll be able to offer the support you need.
Often, ADHD patients crave mental stimulation and excitement. As a result, they experience difficulties in handling monotonous tasks. In this case, they will either take longer to complete the tasks or simply fail to deliver altogether. Your colleagues can provide much-needed motivation and support if you tell them about your condition. They will help with task management besides suggesting strategies for breaking down tasks into smaller and doable sections.
ADHD Isn’t an Excuse for Taking Stimulants
To some people, ADHD doesn’t exist. Some of your co-workers may also have the same perception. This is largely attributed to the fact that some patients overcome the condition during their teens. As a result, less ADHD screening is done among adults. Many people fail to understand that millions of adults also battle the disorder. Most of them have trouble at work. Worse still, most drug addicts in our society today abuse drugs used to treat ADHD, including stimulants.
This explains why most people think that those who claim to have ADHD do so as an excuse to take drugs. For this reason, it’s essential to create awareness among your colleagues about your condition and that you require medical help for ADHD.
ADHD Patients Can Also Stay Calm
Many people associate ADHD with anxiety, restlessness, and impulsivity. However, ADHD patients tend to be the calmest and most-mellow members of a group, especially if the condition is suitably managed. When you inform your co-workers about your condition, you should also explain this to them. Inattentive ADHD is often associated with trouble paying attention, committing small mistakes, and focusing on tasks. If you have this form of ADHD, hyperactivity won’t be a primary concern to you since you can behave rationally and normally like other people.
Individuals with ADHD Are Reliable
Being impulsive, the inability to focus, and hyperactivity doesn’t mean that ADHD patients are unreliable and can’t maintain healthy and long-term relationships. At the workplace, make other employees understand that you care about the well-being of the organization and that you’re a reliable member of the team.
Since you easily get distracted when handling tasks, it’s best to note down important things that you need to do on a typical workday. Do not hesitate to approach your colleagues and seek help whenever you need it. Since you spend a lot of time with your colleagues within and beyond the work environment, it’s best to involve them in your treatment process.
There’s a Reason for Your Temper
Things as insignificant as getting late to work due to unavoidable circumstances can make ADHD patients moody and temperamental. These individuals tend to be straightforward, and a result, lose their cool while at work. If your colleagues understand this, they’ll be in a better position to help you out when such episodes occur.
Once your colleagues understand your condition, they will know how best to interact with you. It will also be easier for them to come up with strategies for resolving job-related issues. In a supportive work environment, your colleagues will help you in three different ways:
Aligning Strength-Based Tasks
One of the strategies that help ADHD individuals to perform well at work is aligning tasks with their strengths and interests. This enables them to adapt to task requirements and deliver the expected outcomes quickly. It’s best to place ADHD individuals in job situations where they’ll experience fewer symptoms of the condition. They should also be assigned tasks based on their demonstrated strengths.
Furthermore, employees with ADHD should take strengths and character assessments since this is the easiest way of determining areas where they are capable of delivering their best efforts. In doing so, you’ll be able to maximize their productivity.
Implementing Flexible Working Hours
The impulsive nature of ADHD employees makes it difficult for them to adhere to strict working hours. Some of them tend to be more productive at night and cannot adhere to a normal working routine. To get the best out of these individuals, it’s essential to have flexible working hours that play to their strengths. If the workplace allows, work should be scheduled according to these individuals’ capabilities and symptoms.
Number Five: Organize Yourself at Work
Making the necessary workplace adjustment can be challenging, and even worse if you have ADHD. However, this can be a lot easier with organizational skills. In this regard, I will share some proven organizational skills that can help you manage time more efficiently and create a friendly workspace. You should keep in mind that everyone has a strategy that works best for him/her. Therefore, try out different strategies to determine what works best for you. Here are some helpful tips for organizing yourself at work:
i) Use a Bright-Colored Planner
The mind of an individual who has ADHD reacts better to bright-colored planners. To most people, keeping a planner is unimportant. However, the accessory has proven to be useful to ADHD patients since it enables them to review their daily, weekly, and monthly plans repeatedly. This way, it’s easier for them to stick to those plans.
Planners are particularly essential to ADHD individuals who are employed in busy workplaces since they can be able to prioritize tasks and manage time efficiently. Once you get a planner, start by noting down the most essential entries, including appointments and high-priority tasks. Add more reminders, important dates, to-do lists, and so on.
How you organize your planner should depend on the number of engagements and interactions you have. The planner also needs to get updated to incorporate your hobbies and leisure activities. Organizing and refreshing your planner regularly goes a long way in enabling you to perform work-related tasks with ease.
There are lots of online resources that you can leverage to stay organized at work. These tools help you avoid the chaos of work-related documentation and responsibilities. For instance, online banking apps help you avoid cumbersome calculations that would hitherto unsettle your brain and worsen ADHD symptoms. Online tools keep all your data synchronized, besides ensuring its availability whenever you need it.
iii) Get Rid of Things You Don’t Need
When battling ADHD, handling less stuff gives you the much-needed peace of mind. Therefore, consider getting rid of all the extra possessions that you don’t need since this will also de-clutter your brain. There’s always too much stuff that employees don’t need in a typical workstation, which affects their productivity significantly. When you only have the few things that you need around your workstation, less time will be required to maintain order.
iv) Maintain Multiple Notebooks for Different Tasks
During your days as a student, keeping several notebooks or different subjects helped you to stay organized, right?
The same applies to your professional life.
Each department that you deal with should have its own notebook. Categorize and customize your notebooks according to the progress you’re making in different tasks, priorities, and so on. You can even keep a notebook for noting down unimportant information. This notebook will act as a “mind thrash” for dumping all the unspoken words that you may have in mind. In doing so, you’ll be able to unload your mind of all the unpleasant thoughts that might worsen your ADHD.
v) Set Aside 15-Minute Breaks for Play Therapy
Working on one task for hours on end can lead to mental burnout. To avoid this, set aside 15-minute breaks for play therapy every hour or two. The breaks will deviate your mind away from the pressure of work and help you rejuvenate.
Playing games is an excellent way to utilize breaks since it enhances your attention and learning. It’s best to keep in mind that ADHD brains are different from regular ones. Therefore, if you’re battling the disorder, you probably don’t need typical games such as Fortnite and Candy Crush. Instead, you need games that enhance your memory while helping you to stay calm. Here are some of the games and applications that are excellent for you:
This is a quiz game designed to gauge your cognitive abilities. You can benefit significantly from playing this game since it builds your focus, attention, and memory. You will enjoy it all the more if you play with a colleague.
As the name suggests, this training app is designed to elevate your cognitive abilities. It also helps you to calm down and focus on the task at hand.
This app creates personalized training programs for sharpening players’ cognitive skills. It targets various aspects, including focus, problem-solving, and memory.
ADHD minds tend to be very creative. There’s no better way of putting your creativity to the test than playing this game. It will help you build mind maps and create the visual structures of your thoughts.
Number Six: Activate Attention
ADHD individuals always struggle with focus while at work. Dedication and creative thoughts don’t magically transform into concentration, more so when the task at hand is restrictive, challenging, or has strict deadlines. It’s common for an ADHD individual’s brain to switch off even after he/she creates a to-do list.
To overcome this situation, you should work for your brain, rather than against it. The following tips can get you started:
i) Leverage the ‘Zeigarnik Effect.’
The Zeigarnik Effect is a belief that the human brain focuses more on unfinished tasks rather than tasks that are yet to be started off. Therefore, if you embark on a task and allocate just 20 minutes to it, for instance, it will stay on your brain. Consequently, it will be harder for you to ignore it.
If you’re finding a work-related project scary and unsurmountable, set a 10 to the 20-minute timer and undertake tasks related to the project. In doing so, the project will be broken down into an unfinished job. The brain will start to figure out how best to complete the task.
ii) Use a To-Do Focus List
ADHD individuals are often advised to start their day by noting down the most important tasks that they ought to undertake. Having a daily to-do list is an excellent way of avoiding distractions and focusing on your goals. Ensure that your list is precise and well-outlined.
iii) Identify Your Triggers
ADHD symptoms only start to show when triggered by environmental forces. The brain can get overwhelmed by these triggers, and they could be anything, including specific colors, emotions, and hunger. Once the symptoms are triggered, your brain will be unable to take the necessary actions to neutralize the resultant stress. Therefore, knowing your triggers can help you deal with ADHD. You’ll be able to anticipate what’s coming your way, and thus handle it efficiently.
iv) Use Your “Hyper-Focus” Power
ADHD is characterized by a supernatural hyper-focus, and you can always predict when the brain is about to get into this zone. When you find yourself in this situation, it’s advisable to hand tasks that require maximum focus.
The hyper-focus linked to ADHD can sometimes make you desire to achieve perfection. It’s common for ADHD individuals to be obsessed with the slightest details, and this can hamper their productivity. Therefore, handle tasks to the best of your ability without worrying about attaining perfection.
To stay focused on your tasks, it’s best to let go of unimportant thoughts and details from your mind, planners, and to-do lists. Such thoughts can worsen your anxiety, depression, and worries. When you embark on tasks with the aim of achieving perception, and you falter, your self-esteem will also take a hit.
vi) Mental Clarity
If you’re having difficulties concentrating on tasks, you should try to unravel the source of the problem. When the clarity is higher, it will be easier to build your focus. In this regard, like yourself, pertinent questions such as: What are my goals concerning the task? What’s my driving force? What stops me from completing the task? Once you establish the cause of your distraction, it will be easier to avoid the negativities that encourage those distractions.
Up until this point, I’ve primarily focused on the strategies that can help you become productive at the workplace. If the six adjustment tips are not enough for you, consider adding meditation and therapy to the mix. So, let’s move on to our last adjustment tip and see how it can help you stay productive at work.
Number Seven: ADHD Medication and Therapy
When it comes to relieving the symptoms of ADHD, treatment is always an excellent option for patients. Typically, treatment plans are made by psychiatrists and other mental health experts. Most treatment plans that you’ll come across also include medication.
The FDA has approved five potent drugs for managing ADHD symptoms, and these are:
This is an effective and highly popular drug used to treat ADHD. Methylphenidate is a stimulant, and thus increases the activity of specific parts of the brains, more so those that regulate behavior and attention. The drug can be used by ADHD patients who are above five years.
This drug’s standard prescription is a small dose of immediate-release pills, which should be taken two or three times a day, or moderate-release tablets that should be taken in the morning. The common side effects of Methylphenidate include:
Loss of appetite
There are also other stimulants used to treat ADHD. Generally, stimulants are the most typical intervention for ADHD due to their proven record. Extensive research has also proved that stimulants are effective in treating ADHD. This class of drugs also includes Dexedrine, Adderall, and Ritalin. Common side effects of these stimulants include:
Increased heart rate
This ADHD drug is primarily prescribed to patients above five years and teenagers. Lisdexamfetamine is a first-line drug that targets individuals who fail to feel any better after undergoing at least six weeks of Methylphenidate medication. It comes in the form of a capsule, which needs to be taken once daily. Common side effects of Lisdexamfetamine include:
This ADHD drug works just like Lisdexamfetamine and is available either as a tablet or an oral solution. The drug should be taken once or twice daily and can lead to various side effects, including:
Loss of appetite
Compared to other ADHD drugs, Atomoxetine has a unique mechanism of action. It works by enhancing the uptake of noradrenaline. Therefore, Atomoxetine is often referred to as a selective noradrenaline reuptake inhibitor (SNRI). Increased dosage helps to control brain impulses. Atomoxetine can be prescribed to patients of all ages. It comes in capsule form and should be taken once or twice daily. Common symptoms of the drug include:
This drug is meant to improve brain function and attention among ADHD patients. Similarly, it reduces blood pressure and anxiety, thus helping patients to calm down. Guanfacine isn’t suitable to adult ADHD patients and should be taken once a day, either in the morning or in the evening. Common side effects of Guanfacine include:
Indeed, pharmaceutical medications can go a long way in easing the symptoms of ADHD. For the desired results to be attained, it’s advisable to combine the medications with therapy. As an employee with ADHD, combining medication and therapy will alleviate the symptoms of the condition. As a result, it will be easier for you to adjust to your workplace.
Below are some therapies that have proven to be effective in treating ADHD.
This ADHD intervention involves all individuals that you interact closely within your daily life, including your colleagues and family members. Typically, behavioral therapy has a reward system that recognizes the progress you make. After embarking in treatment, you’ll be encouraged to make positive changes to your behavior and get rewarded in return. In the long-run, positive behaviors will be reinforced into becoming habits.
This intervention entails the use of electrical sensors that record changes in your brain when you perform specific tasks or actions such as watching videos. When your brain stays focused on the progression of these tasks, you’ll get rewarded accordingly.
Here, various low and high frequencies of sound waves are used to improve your brain’s ability to organize data input. The high-frequency waves are typically linked to attention and concentration. Changes that are created during listening therapy sessions lead to brain plasticity and are usually permanent. When combined with body movements, music conduction via bones can rectify overall body coordination.
Navigating your career can be difficult if you’re battling ADHD. Unless you incorporate these adjustment strategies into your work routine, you’ll find it challenging to deal with the work environment pressures. What works for someone else may not work for you. Therefore, you should find a strategy that can easily get incorporated into your daily career life. Alongside these strategies, it’s best to embark on medication and therapy since they will ease your ADHD symptoms and enable you to adjust to the work environment. Get in touch with Mango Clinic’s experienced healthcare professionals to get your ADHD treated today!
From simple anxiety feelings to serious and daunting situations, stress is part of every person’s life. According to statistics, 60% of American adults admit that they deal with stress and anxiety daily. This number is a considerable concern. Even so, what matters more is how you keep such fears under manageable levels to remain productive and enjoy life’s beauty amid the crises.
Let’s expound and see how each can lower your anxiety.
Table of Contents
Number One: Get Quality Sleep
Are you sure of what causes your stress and anxiety? It may be your body asking for quality rest. Every subject’s body requires sleep to function optimally. Getting enough sleep positively boosts your energy, refills, and restores your body. It’s essential, and even a slight deprivation of sleep can lead to massive damage to your brain, cognition, and memory. Technically, your body can’t recuperate itself if deprived of enough sleep.
Research has it that if Americans could sleep considerably longer than they do currently, they would be healthier and happier. Lack of enough rest lists among the leading causes of negative moods and a lack of energy to carry out daily functions.
How is sleep related to stress?
If you don’t get enough night sleep, your body spontaneously increases stress hormones and keeps pushing the hormones. Consecutively, you wake up feeling more depressed and stressed the next day.
Similarly, being unable to sleep typically causes insomnia – a medical disorder that brings about an inability to sleep by keeping your mind at a hyper-arousal state.
So how do you give your body enough sleep?
Not having enough sleep can significantly affect your mental health, productivity, and performance. If you can’t seem to have enough sleep due to whichever reasons, try following these simple steps to boost your sleep quality.
Step 1: Follow natural and consistent sleep-wake patterns
It’s the first and very crucial step in your efforts to achieve a better night’s sleep. If you harmonize your body’s regular sleeping patterns, you’ll end up waking up more refreshed and energetic. Making even the slightest alterations in your sleep routines can stress your body while adjusting to the new changes. To achieve better sleep patterns, try the following tricks.
Try scheduling your sleep-wake up timings to be the same every day – This will allow your body’s internal clocks to enhance your sleep quality. If you practice the routine religiously, you will always wake up feeling refreshed and at your desired time, even without an alarm.
Do not extend your sleeping hours during the weekends and on off-days – You may think this habit will help you compensate for the shorter hours you sleep during the working/ school days. It may have a slightly positive impact, but it comes at the price of disturbing your sleep cycle.
Take small, powerful naps if you wake up still feeling drowsy after your regular sleeping hours.
Don’t encourage after-dinner laziness – You can do this by not staying too long on the couch, doing something productive like washing dishes, or taking a walk.
Step 2: Regulate light exposure
Your sleep-wake patterns work following melatonin hormone release, a naturally occurring hormone regulated by light exposure. Biologically, you feel sleepier in the dark due to the free release of melatonin hormone. To maintain the melatonin hormone within the ideal levels, you need to control your exposure to light both in the day and night.
Get maximum exposure to bright sunlight. Try taking your morning coffee outside or reading your newspaper under the open sun.
Spread your yoga mat out in the sunlight and spring yourself around nature.
Keep your curtains open and let in as much sunlight into your house and workspace as possible.
Avoid using bright screens. You can dim the screens of your laptop and television if you must use them.
Ensure your room is dim and cozy. Use thick curtains to conceal your windows, and if you can feel okay with it, try sleeping in a comforting dim blue light.
Step 3: Bedtime Snacks
Some people can’t fall asleep without taking a snack while others feel comfortable without taking anything after dinner. If you fall in the first category, ensure that you have a bite before retiring to bed. Some of the snacks you can try out include:
A small whole-grain meal
Half a chicken/ turkey sandwich
A glass of lukewarm milk
A mini bowl of yogurt.
Step 4: Make your sleeping environment peaceful
A quiet resting environment will instinctively divert your brain towards rest and sleep. On the other hand, a slight change in your sleeping environment will alter your sleep quality. These tips will help make your sleeping environment peaceful.
Ensure your bedding is comfortable. You can check if your mattress is in line with your body contours, and your bedsheets are sufficiently flexible to allow different postures while sleeping.
Ensure your breathing is comfortable and easy. You can do this by ensuring proper ventilation and keeping your room adequately warm.
It’s normal to be distracted while sleeping. If this happens to you, try not to stay awake and slip back into slumber. If you have trouble going back to sleep after a distraction, try these tricks.
Just relax and avoid thinking hard about your inability to fall asleep.
Perform simple relaxation movements like deep breathing exercises, continuous muscle relaxation techniques, concentration, and visualization.
If you try the above tricks, but you’re still awake 15 minutes later, get up and attempt non-stimulant activities like reading under dim light. This action will strain your brain a little and bring back the urge to sleep.
In case you are staying up at night due to something or an issue consistently troubling you and making you nervous, note it down somewhere, go back to sleep and think about it the next day.
Number Two: Involve Your Senses for Your Revival
Your senses form your frontline defense against stress. If you can recognize the sensory feelings experienced by your body, then you can notice the wonders that come with senses. However, this requires some experience and preciseness. It requires you to narrow down into what stimulates your feelings and how they communicate to your brain. Identifying your external stimulus works magic into lowering your stress and anxiety levels quickly.
For example, if you’re a music enthusiast. You can try listening to a variety of music tracks of different genres and styles. Listen to as many songs as you can and spot which type soothes your heart and helps you to relax.
Apart from songs, you can explore a wide range of sensory experiences from wherever you are and how you relate to it. Some of the sensory activities you can try include:
Explore nature using your sight
You don’t have to think so much here. Simply look around you and see what excites your eyes. Enjoy the sight and divert your attention to it. Doing this will help to ease your brain and shift your focus from your worries. It can be as simple as looking at a photo of someone you adore or favorite moments.
Similarly, you can walk out and relish the beauty of nature. A waft of cool, fresh air will easily lift all your worries and stress. To pump it all up, try surrounding yourself with colors that make you feel comfortable. And lastly, you can top it up by adjusting your lighting to gentle blue hues.
From ancient times, aromatherapy has been known and appreciated for its relaxation properties. It works by stimulating brain areas responsible for emotions and behaviors. Practicing this with essential oils is beneficial for reducing your stress levels since they aid in decreasing negative thoughts and feelings.
Some scents also have a massive impact on the brain. Therefore, you can try burning incense or lighting a fragrant candle and relax while your mind gets cozy with the fragrance. You can also experience aromatherapy by applying or inhaling essential oils. These oils can do wonders in easing your stress, treating insomnia, and lowering depression. Some essential oils that you can try out include:
Safety tip: A significant proportion of essential oils are mild and safe for use by adults. However, it’s necessary to follow the recommended dosage, use under proper guidelines, and look out for underlying respiratory conditions and allergies.
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During critical and stressful moments, it’s crucial to indulge yourself to deal with the hard times. Handling stress can sometimes be doing something as simple as covering yourself with a delicate and warm blanket. Similarly, you can try holding a stress ball or fiddling some toys. The texture and touch work magically in satisfying your mind and diverting your brain from the stressors.
The secret is in experiencing a soothing and warming touch. It doesn’t have to work uniformly with everyone. Simply explore and see what works best for you.
Treat yourself to a favorite meal
Reveling on your favorite meal can assist in lowering your stress levels, mostly if you do it mindfully. Mindless eating habits will end up increasing your stress levels, whereas eating in moderation will cheer up your senses and reduce your anxiety.
Certain foods are great at relieving and lowering your anxiety. The reason can either be the relieving properties in the nutrition or your attachment and pleasure towards having the meal.
According to studies, chewing gum works as a remedy to stress and anxiety. The sugarless chewing gums help in lowering the salivary cortisol levels during stressful moments. Similarly, a piece of gum assists in soothing nerves and deviates your focus from your stress source.
Options on what foods and meals to try are endless. It can range from an enticing piece of chocolate to a steaming cup of coffee. You don’t have to think deeply about this. Simply try simple things and see what works best for you. Sometimes a bunch of almonds or a carrot is just enough to do the trick.
Music elicits a significant impact on your mood and brain. Listening to calming music has shown positive effects on lowering stress and anxiety. Many people fancy meditating and relaxing music. However, if the uplifting beats are your thing, then feel free to enjoy it.
Number Three: Practice Yoga and Breathing Exercise
From the ancient years, yoga has been known as an effective antidote for stress and anxiety. Even today, celebrities and high-end individuals with nerve-racking routines, those with deskbound lifestyles and daunting workloads, use yoga to eradicate the stress that comes with their daily lives.
Yoga is a mixture of various techniques that all serve a similar purpose to relax your brain and put you in the best state of health. To successfully relieve your worries through yoga, you should set a consistent routine involving regular intervals and then stick to it.
Check out this yoga plan for a kick-start. It’s more straightforward and easily adaptable.
Which components of yoga are necessary for stress relief?
As mentioned earlier, yoga is a bunch of techniques that can quickly ease your nerves and help you calm down. Some of these activities include:
Let’s now expound on each and see how you can benefit from practicing them.
Yoga workouts include specific postures and stretches. The physical practice of these signs is termed as “hatha yoga.” There is a further difference in hatha yoga. It involves a slow-paced movement and stretches, while at other times, it involves a fast-paced action similar to a routine treatment exercise.
Because your primary goal for doing yoga workouts is to relieve stress and relax your brain, you can go ahead and experiment with both styles. Get what works best for you and stick by it.
How do workouts relieve stress?
Almost all workouts relieve stress by releasing endorphins. These are natural hormones that help the body eliminate stress. While doing exercises, remember to do some stretches because they are equally crucial in relieving anxiety and stress. They work wonders by relaxing your body muscles.
If you frequently stretch your body, you help yourself by releasing tension in particular areas like the neck, shoulders, and lower back. Alongside easing your nerves and relieving you of stress, exercises and stretches are also very good for your general well-being.
Breathing and control exercises
Although breathing is an automatic function of your body, yoga can help you control its efficiency significantly. Practicing yoga increases your awareness of the breathing routine; hence you get to master how to regulate the cycle.
Deep breathing exercises are the most widely used remedy for stress in the modern era. Let’s see how breathing works the magic.
How do breathing exercises ease your nerves?
Over the years, Buddhists and eastern healers have held on to the belief that breathing is the central foundation of brain regulation and functioning. Research also proves that breathing exercises help improve the brain’s intellectual functions and allow positive thought generation. Consecutively, this phenomenon eases stress and anxiety.
Norepinephrine is a chemical messenger released when you get emotionally aroused, challenged, or focused. Having a balance of the chemical means you will stay more positive, focused, and not nervous.
Clearing up your mind
During stress conditions, the human mind is always racing, and the thoughts usually come one after another. These will then result in overthinking or dwelling on the incidents that caused your stress, which will do nothing more than heighten your panic levels. The result is you remain with a tired and stressed mind.
Yoga is an effective way to clear your mind and resolve all the unsorted matters. One successful way of clearing your mind is concentrating on your breathing pattern. This method utilizes a combination of yoga and breathing.
In this process, you have to concentrate on every exhale and inhale and stop overthinking about whatever is troubling your brain. Try eliminating the negative thoughts out of your mind whenever you exhale.
This regimen requires a lot of concentration to make your brain divert from stress and attain maximum calmness. If you master it, you’ll enjoy the peace you’ll experience afterward.
Every yoga session has a span of 10-15 minutes of relaxation spent in a specific posture called “savasana.” It may be hard to attain an enforced peace at first, but you will gradually notice your full body resting and every part at a relaxed stance.
Savasana (the act of slowly relaxing one body part at a time, along with a single muscle, while meditating on one thought at a time) is a fragment of relaxation that drags your body from the uncertainties to a peaceful and refreshed state of mind. It enables you to fight daily life stress and help you to reset back to a calm state.
Relaxation exercises offer a more promising way of achieving most of the meditation, and impressively reduce your anxiety and nervousness.
Number Four: Avoid Procrastination
On many occasions, you may fiddle with various things like a financial burden, deadlines, emotional needs, or even life-threatening events. All these occurrences intensify your stress, and you may feel helpless or lack the willpower to face your stressors.
Almost everyone in America is conversant with the phenomenon of procrastination. It makes you spend all your free time worrying about your vital tasks, which you’re unable to accomplish, and they remain a continuous cause for dispute and fear in your brain.
The long-term procrastinators have this stress pattern circled up for their entire life by postponing the critical things, slugging on responsibilities, and continuing in a state of depression.
Don’t allow procrastination to ruin your life by boosting depression and stress. Here are precise steps you can take to stop procrastination. They are straightforward and can easily apply to your stressful life.
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Different environments have various impacts on your brain and productivity. If you’re stressed due to any cause, such as your work task, what feeling will you get by staring at the papers’ stack? I bet it’s NEGATIVE.
In stressful moments, your work area starts looking like a torture cell. It will make you flee from the task; procrastinate about how horrible it is, or just sleep. Try altering the location or shifting to another room as this will make you feel rejuvenated and relaxed.
You can also spend some time on the lawn or terrace. A waft of fresh air will calm your brain and help you focus again, and then you can start working on your task over again, with positivity and a better mindset.
Step 2: Hangout with inspirational individuals
The kind of people you spend time with have a significant influence on your behavior and moods. Conversing with an inspiring or motivating individual can significantly change your perception of how you see things even for just a few minutes.
Surround yourself with people who can lift your mood and help you eliminate your agitation through their intelligent and intellectual management skills.
A productive chat with a hard worker or a go-getter instills positivity in you and can help you manage your unsettled matters to eradicate stress.
Step 3: Avoid overcomplicating your situation
Are you in any of these situations, waiting for the correct time to act on everything, or hoping for things to improve on their own or stress washing away suddenly? Then it’s time you change your perspective.
Nothing will materialize unless you put your efforts into creating a peaceful change to your life. Discard all your troubling thoughts and try to disconnect yourself from all the chaos in your brain.
Believing in superstition, overthinking, pondering, over-stressing, or making assumptions are all fertile grounds for developing long-term depression and stress.
One of the reasons many people drown into depression entails running after perfectionism. Go for natural conditions and their real results. When your situation is less complicated, it becomes easier to face, resolve, and get out of your stress and frustration.
Step 4: Clarify your goals
Procrastinating over a long time often diverts your brain, seemingly making you busy worrying about other less-important issues instead of growing your goals and aspirations. You, in turn, start feeling frustrated and allow in nervousness and anxiety. Stress then diverts your focus from your pursuits and the actions you need to take to achieve them.
So, how can you remedy the concern? Get some time off your day to cool down in a quiet location, pause, and meditate on your goals. Re-visit the achievements you desired to accomplish and figure out the steps you have taken into achieving them.
You also need to ask yourself if the actions you take are in line with your goals. If they don’t, then figure out what you can do to achieve what you want.
Doing proper planning will help you in achieving what you want and avoid getting stressed again.
Step 5: Strategize and take actions
When going through a worrying phase, many people continuously lament the terrible situation but take no action. Sadly, no changes occur if you don’t act. As a result, you don’t have a reason to sit idle and keep worrying over the pending tasks. What you need to do is put some quality time into strategizing and planning on how you can solve the situation.
An emotional support animal is your animal companion during tormenting moments like stress, depression, emotional disorders, or disability. They offer affection, companionship, and support to reduce the psychological impacts of health conditions and problems.
To many people, dogs are the best emotional support animals, but some still prefer other animals like cats or miniature horses. People relate differently to different animals, so whatever your choice is, go for it.
How Can ESA Help in Easing Your Nerves?
Having a furry friend during your worst moments could be the ultimate therapy you need to calm down. Some of the ways your furry friend can help you feel relaxed and relieved include the following.
Keeping an ESA can enhance the release of neurotransmitters
Looking in the dog’s eyes is associated with boosting these neurotransmitters. The experience leads you to feel less stressed and diverts your attention to caring more about the feeling and attachment.
When feeling stressed, like many others, you may want to be alone or away from other people. However, depriving yourself of love and affection at this time could be dangerous and aggravate your condition much further.
However, having a supportive animal friend will compensate for the loneliness your heart may feel and simplify your recovery process. They also give a sense of security and eliminate stress.
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An ESA helps in staying stress-free, especially those having a height phobia
Many people experience a lot of stress when commuting by airplanes. Some don’t do planes completely due to phobia of height. If you also dread heights, then this could be your chance to enjoy life without fear.
If you tend to encounter stress attacks, carrying your ESA to the plane will benefit your condition.
Petting and taking care of animals relieve anxiety and will divert your brain away from what’s happening around you. Since the pet will most probably require your attention the entire flight, you won’t have a chance to stress about the height anymore.
The unconditional attachment you have with your ESA, irrespective of the time or place, will help even-out your mood and thoughts.
An ESA can be incorporated into your treatment plan to hasten the process.
ESA helps as a treatment model and relieves several mental health complications supplemented by pharmacological and non-pharmacological treatments.
They work perfectly with cognitive-behavioral treatments to ease symptoms’ impacts and enable you to go about your daily life without concerns surrounding stress and other underlying mental issues.
Stabilize Stress Attacks
Matters get complicated and difficult to handle in case of a stress attack caused by emotional dysregulation. At such moments, these animals give generous support and make the situation more manageable.
While stressed, you mostly find yourself fearful, anxious, and unable to settle down. The ESAs can offer you a stable state supportive posture to help you deviate your focus from the stressors.
The whole idea of emotional support animals works wonders with animals in a neutral state. More so, if you opt for ESAs that are neither stressed nor depressed and cuddle around you, notwithstanding your condition.
Number Six: Exercises – the Evidence -Based Method That Has Proven to Be Effective
Do you have a list of ongoing stressors, or have you tried many methods to relieve yourself but to no avail? Are you on the verge of giving it all up? Don’t do that just yet. There are simple lifestyle options you can try out first. Exercise is one of them and has been tested and proven to be a very effective stress reliever. The reason being—physical activity aids in relieving pressure in the entire body and brain.
So how does exercise ease stress?
Exercise causes physiological variations that improve general body oxygen and blood supply. It also enhances the release of endorphins_ the “happy-state” neurotransmitters, which actively fix your mood. When released, they bring about a feeling of wellbeing and euphoria.
Besides lowering your stress levels, exercise also aids in keeping you fit and in good health condition.
To some, physical activities such as gardening, washing dishes, or cleaning may prove to be satisfactory. If you find these exciting, you can go ahead and enjoy it.
Number Seven: Practice Mindfulness
Mindfulness is your essential ability to understand and acknowledge your surroundings and mental state, and reactions to your external environment.
Since it’s an inherent natural phenomenon, it’s always available, especially when undergoing stress and panic, as long as you practice it daily.
The necessary steps involved in practicing mindfulness
Mindfulness offers an excellent opportunity to create some positive space between you and your reactions.
Stress is caused when you fail to understand and react accordingly with issues and the surrounding environment. Practicing mindfulness at this point will save you a lot—here are the steps to follow to master mindfulness.
Step 1: Plan some time
You do not require any special equipment or special preparation. You only need to set aside a particular place and time. Take some time off your schedules, go to your secret and quiet place. Focus on the process.
Step 2: Focus on the present
Alongside achieving inner peace and calming your brain, you’d also want to emphasize the present. You need to understand what causes you stress without being judgmental or biased.
To achieve this, you have to train your troubled and worried brain to stay neutral and attempt to find a typical perspective of circumstances and moments resulting in panic.
Step 3: Ignore your judgment
When going through a stressful situation, your brain pulls out negative thoughts and draws conclusions on all things happening around you. You lack positivity in how you think, and the condition worsens as the stress develops further.
To fight this, simply pay attention to your present without judging or drawing negative conclusions and thoughts. Just focus on the positive features of the whole situation.
Step 4: Hold on to your focus point
Brains are typically carried away with thoughts. Practice staying grounded with your focus, besides, keep concentrating on it. The main goal of mindfulness is to help you get back to your thinking point repeatedly.
Step 5: Be patient with your struggling mind
This is the most crucial part of the process. Learn to keep calm and tolerate your wandering brain. Desist from judging or blaming yourself in any way. It’s okay if you can’t feel optimistic about anything. Accept the thoughts crossing your mind and drive back to your focal point gently.
The practice isn’t easy, and mastering it requires consistent practice and patience. However, the results are worth the struggle and more.
Number Eight: Play Reviving Video Games
Dealing with stress from time to time isn’t a new aspect of today’s life. If your condition is unwavering and a long-term concerning the situation, you may want to forget your worries and feel relaxed. Try video games. Many people think that video gaming is childish and a waste of time. Well, many of these games are created with a lot of emphases and are very good for the health of your brain.
Some of the exciting video games that you can enjoy anytime anywhere include:
This game is excellent for killing stress. Its idea is drawn from the original bubble wrap, in which people enjoy popping out bubbles. It’s so sweet that you can now get it in your device and play it virtually anywhere.
If you press the bubbles on your screen, they burst and carry your worries away with the popping movements. When they pop, they also assist you in doing away with destructive thoughts.
Find the free app and download it for free. It’s easy to play, and so you can kick into the game even in the queue, at the bus stop, or while on a journey.
The app is optimized with various colors, and calming sounds perfect for kicking the stress out of your system.
Are you an artist, or you just find it fun experiencing colors? This app allows you to dig into digital skills and forget about your worries. To draw the patterns, you will use either your finger or a stylus if you have one.
It makes you concentrate on your creativity while effectively diverting your brain from your stressors the entire day. What’s even better? You get an opportunity to share your patterns with friends from anywhere.
It has an exciting, colorful build, interactive features, and grants you the ability to share your finished patterns with anyone through email; these features make it an awesome option. Download the app today and build your painting skills while you keep your nerves calm.
This is another excellent opportunity to keep stress at bay. This app is designed with the help of neuroscientists. It has shown positive impacts on users battling mental disorders and anxiety.
According to many research pieces, the researchers say that playing it a few times weekly 5-10 minutes is beneficial.
If you have much time at your disposal, continue playing it because the longer you play, the better your results. Similarly, it trains your brain on creating a focus on positive thinking.
Number Nine: Seek Stress Medication and Counselling
If you don’t deal with stress sooner, it may manifest itself through several symptoms that affect your mind and body’s chemically driven functions. However, chronic stress and anxiety may take longer to diminish.
If you tried all the other remedies and nothing seems to change, then it may be time you thought of seeking medication, counseling, or both to help you calm down.
You take medication only when prescribed by a certified medical expert.
The most prominent drug categories commonly prescribed to curb stress and anxieties include:
Central Nervous System Depressants (Sedatives)
These drugs act by constraining the central nervous system (brain) and inducing favorable impacts such as reduced anxiety, relaxation, and sleepiness. Even so, if taken in high dosage, they can lead to adverse effects including:
Loss of consciousness
They can also be fatal if a subject overdose.
The most widely used are benzodiazepines (alprazolam, Diazepam) and barbiturates. Both types perform on various GABA neurotransmitter sites situated in the brain and produce relaxing effects.
As their name suggests, so is their function. They are used in extreme depressive disorders and relative conditions. They are often given for stress management due to the strong correlation of depression with anxiety and the fact that their medication can be used interchangeably.
The strongest antidepressants used today are known as Selective Serotonin Reuptake Inhibitors (SSRIs)
Serotonin hormone regulates mood and behavior changes in the brain and taking it generates adverse emotional effects such as anxiety, stress, and depression.
SSRI ensures that serotonin remains for more extended periods and goes on regulating mood and emotional balance. They’re not addictive, but known side effects include:
Although most of these substances occur naturally and are harvested, you should still be very cautious. Some specific combinations and doses may affect other body health conditions.
As a result, you should only take medication (whether herbal or clinical) strictly under the recommendations of a certified health practitioner.
Whatever the cause of your stress, the pressure will consume your life if you leave it unattended. You can use many ways to relieve yourself from stress, and counseling is one of them.
What’s stress counseling?
Stress counseling refers to the involvement of a professional or certified psychotherapist in consultations and treatment for your stress management plan. Counselling offers various strategies, and you may need to go for several treatment sessions, depending on your mental conditions.
Cognitive behavior therapy is one of the most successful strategies and most commonly used.
Some of the benefits of counseling include:
Offering the opportunity to diffuse the effects of stressors
Lessen long-term and short-term work-related issues
Assists you in experiencing the brighter side of life
Integrates different exercises and techniques to manage stress
Boosts self-esteem and self-confidence
Talking therapies gives you room to let go of your worries and unsettled disputes.
The list goes on and on. Counseling opens doors to a lot of possibilities.
Stress is part and parcel of human life. But still, your health is way more important than the issues that keep worrying you. The best weapon to arm yourself with is how to combat it because you will have to deal with problems in one way or the other. This article has expounded in several ways you can manage stress and remain productive even in the worst storm.
Select what works best for you and follow the routine. Book an appointment today to restore your mental well-being.
Exercise and indulging in a balanced diet are essential for a healthy lifestyle. The need for both is amplified when breastfeeding. In fact, light exercise can be quite beneficial to breastfeeding moms.
Other than improving your overall health and well-being, exercise can promote the release hormones like endorphins (responsible for good mood) and prolactin (improves breast milk production). Healthy workout sessions can also encourage a good night of sleep while helping you lose that pregnancy weight.
As long as you had a routine delivery without complications, you can start working out a few days after delivery. Deliveries through a C-section or an episiotomy will require you to wait until you heal. Before you can hit the gym, listen to your body. If you are feeling sore, have breast infections, or are bleeding heavily, you might have to wait a little longer. Once you decide to exercise, start with light exercises.
Light exercise routines are recommended when starting out since strenuous exercise could affect the taste of your breast milk. As you involve yourself in strenuous exercise, lactic acid builds up in your body. Once it finds its way into your breast milk, it could make your baby resist breastfeeding. Sweat could also make the milk taste salty.
Sure, there are babies that will be unfazed by the change in milk taste, but this isn’t always the case. Sticking to light exercise ensures that you retain the milk’s taste while also allowing your body enough time to get back to working out. You can also follow these tips to reduce the chances of milk refusal after a workout:
Breastfeed your kid or pump the milk into a bottle before working out.
Wash your breasts or take a shower after your workout sessions to remove the accumulated sweat on your skin.
Allow a period of around 90 minutes between the end of your workout session and breastfeeding your kid. This period will ensure the lactic acid washes away.
Hand press or pump a little bit of milk out before breastfeeding. You can throw this milk away since it will most likely taste different.
Examples of Safe Light Exercises
When starting your exercise, choose options that will keep you active. You can start with less intensive exercise before ramping up your routine. Limiting your exercise time could also give your body some allowance to get back to normal.
One of the easiest exercises to engage in is going for walks. You can always push your baby’s stroller during these walks. If you are feeling a little bit more energetic, you can go for a jog, with or without your baby. The fact that jogging strollers exist makes jogging with your baby around easy. Swimming also presents a low-impact, whole-body exercise for breastfeeding mothers. Lastly, you can always look for online tutorials that can walk you through working out from home. The idea is to keep active.
Safe exercises can be beneficial for you and your baby – click below to get in shape!
Watch Your Calorie Intake
You lose calories as your body works to create breast milk. In turn, breastfeeding itself could result in you losing between 400 and 500 calories each day, though this value will vary from woman to woman. As a result, lowering your calorie intake when breastfeeding is not ideal.
Your baby needs all the nutrients they can get to grow healthily. Without these extra calories, producing the required amount of healthy milk becomes tough. Your goal should be replacing the lost calories through a proper diet. What’s better is that healthy diets that include whole foods can help you control the baby weight while replacing the lost calories.
Timing Is Everything
Your workout schedule should consider your baby’s feeding schedule. If you want to work out quite frequently, then you ought to feed your baby before exercise sessions. Other than this helping preserves the taste of the milk, it is easier to workout with emptier breasts. However, balancing out workout sessions with the feeding schedule can be tough, at times, but not impossible.
Ideally, the type and duration of the workout sessions will dictate how well you can integrate them into your schedule. For instance, while long outdoor runs will require nursing breaks, quick strength training sessions might not affect the schedule. You can choose the time for each according to your baby breastfeeding schedule to ensure minimal interruptions. Don’t beat yourself up if balancing the two doesn’t work out as easily as you might want; you are doing your best.
It is common for busy mothers to forget to hydrate. If you are dehydrated, your body will struggle to produce enough milk for your baby. Pay attention to your body, and take some water if you feel thirsty. Keeping a bottle of water close could help you remain hydrated. If you are looking for alternatives to regular water, you can use infused water, fresh fruits, and almond milk to remain hydrated.
Your workout goals and breastfeeding can co-exist as long as you use the right strategy. The process could require some planning to ensure a frictionless routine. Be sure to use the insights above to watch your baby grow as you enjoy the perks of working out.
If you have questions about your workout routine as a breastfeeding mother, consulting reputable doctors could help you get the right answers.