Health-and-Fitness

Tuesday, March 24, 2020

How To Stop Worrying And Go To Sleep At Night

You need enough sleep. You need enough sleep in order to function and in order to restore and rejuvenate your mind and your body.
Tens of millions of people have insomnia and other sleep problems. Stress, worry and fear can be major contributors to sleep (and non-sleep) problems. It is very common for people to toss and turn all night or sleep too few hours or not sleep at all. This may often be due to one's mind continuing to focus (at top speed) on problems instead of shutting down at night and resting.
When I was in my 20's, and a money market trader on Wall Street, I had the very same problem. I had a job that required me to function at an extremely high level, continually, all day long. From 7AM to 7PM. I could not go to sleep at night because my mind was still racing, reviewing the day's work (and problems) and planning the next day's work (and problems). The lack of sleep began to interfere with my ability to function on the job at the required high level. If this continued, I would not be able to do my job effectively and I would soon be tired, and fired. I had to get more sleep.
When I realized that it was my mind that was keeping me awake until 1AM - 2AM, I decided I had to do something about it. What did I do? How did I solve the problem? What I did was make a deal with my brain. The deal was that when it was time to go to sleep I would take all my problems, worries and fears out of my brain and set them down on the nightstand next to my bed. I promised my brain that all my problems, worries and fears would still be there on the nightstand in the morning when I woke up and I would pick all my problems up off the nightstand, put them back in my brain, and my brain could start spinning and racing and worrying all over again. After a few nights of trying this it began to work. I fooled my brain. I trained my brain. Now, when it was time to go to sleep, I was able to lay down, put my problems and worries and fears aside, and go to sleep. And in the morning, I was refreshed and ready to face the day. That was decades ago and since then, when I get into bed, I lay down my troubles. And have no trouble going to sleep at night.
In addition, I learned something else; a lot of the things I worried about at night disappeared or lessened when I went to pick them up off the nightstand the next morning.
When it's time to go to sleep, the day is finished. Put your worries down. When day is done and it's time for sleep, there is nothing more you can actually do right now about your existing problems, worries and fears. Put them down on the nightstand, or, if you prefer, place an empty box next to your bed to put your problems in at night. Don't worry, all your problems, worries and fears will still be there in the morning. Or not. Meanwhile, you can go to sleep.
And, if you wish, you can even write down your worries on a piece of paper and physically put them in the box. And, in the morning, you can once again pick them up. Or not.
As for the box, any empty box will do. Any color. It may help if the box has a lid and you can leave it open to easily put in your worries, problems and fears. No, it doesn't have to be a large box. Unless you have a LOT of worries.
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5 Tips That Can Help You Choose A Good Family Doctor

Choosing a good family doctor is not easy. You need to see a doctor who can perform the right diagnosis based on the symptoms of the patient. So, we suggest that you take your time while doing research before choosing a doctor. Given below are 5 tips that may help you make the best choice.
1) Consider an In-Network Specialist
If you have a health insurance policy, you may be able to avail the service of a doctor at discounted rates. Seeing these doctors won't cost you an arm and a leg. These are in-network professionals. This type of pro can help you avoid any additional fees or surprise co-pays.
If you don't know any of these doctors, your insurance provider can give you a list of a few good names. Alternatively, you can check online or ask the doctor that can accept your insurance.
2) Opt for Specialized Care
While choosing a doctor, make sure you take into account the needs of your family. In other words, if a family member is in need of special care, your chosen doctor should be able to offer it.
If your doctor can't help you with this, your best bet is to look for a specialist. Typically, family care doctors can help you get in touch with a good specialist.
3) Consider the Commute
Often, distance is one of the most overlooked factors when opting for a doctor. Although 10 miles is not a long ride, you may not be able to spare that much time if you have a busy schedule. So, it may cause you a lot of inconveniences. Therefore, we suggest that you be practical as far as the distance is concerned.
4) Schedule an Initial Visit
You need to see the doctor in person before you choose them as the doctor may not have the bedside manners you want. Typically, most professionals offer a free of charge initial consultation. This discussion can help you find out if they have a good personality.
5) Read reviews and Ask for Referrals
Nowadays, you can read reviews on almost anything under the sun if you have access to the internet. The same goes for family medicine. It is not a factor that you have to consider, but it can help you get a deeper insight into the quality of service the doctor offers.
For instance, talking to the referrals will help you find out if the staff is friendly. By reading reviews and talking to a few referrals, you can make a better decision.
The Takeaway
Looking for a good family doctor is really important. So, it's better that you do your homework and consider all the options that your insurance provider gives you. Actually, what you need to do is look for a doctor that you can work with for a long-term. After all, your health, as well as the health of your family members, depends largely on good health care. So, make sure you consider these tips before choosing a family doctor.
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Three Questions To Answer If You Are Thinking About Varicose Vein Surgery

If you are one of the many who suffer from the varicose curse, you are not alone. Fortunately, there are now more ways to find treatment for your ailment. Technology and medical expertise has come a long way towards specializing in vascular treatment. However, as treatments become more common and more centers open up, you have to make decisions and choose from the best options. This is especially important if you are going to have surgery. Here are three questions to answer if you are thinking about varicose vein surgery.

Is it necessary?

It is not uncommon for hospitals and specialized treatment centers to jump straight to the option of having surgery. Usually going with this option makes sure the problem gets taken care of while also providing the hospital or center a sizeable profit. However, just because surgery can take care of an issue, doesn't mean it is the optimal solution. There are various other treatment options that exist for a range of subtle differences when dealing with veins.

Laser Light Therapy: Laser light therapy is an option for those suffering from spider veins of birthmarks. During this procedure a strong light is used to create energy that gets selectively absorbed into the vascular tissue. This destroys this type of tissue only and eventually your body absorbs it. Several treatments are necessary but it is overall painless and easy to recover.

Endovenous Ablation: For a non surgical and more minimally-invasive option, endovenous ablation may be a good solution. In this procedure a very tiny catheter is inserted into the knee and into a problem vein. A fiber that emits radiofrequencies is funneled inside the entire length of the vein. This causes it to seal which allows for the redirection of blood and nutrients to other healthy ones.

Pick a quality doctor with experience.

If you have to have surgery and all other options have been exhausted, take your time finding the proper doctor to conduct the surgical procedure. A quality doctor will be well credentialed and have plenty of general medical experience but will have special training and specialization in the treatment of vascular diseases. Ideal doctors will have plenty of experience working under trained specialists and cardiothoracic and vascular surgeons as well as have numerous published articles and research in related fields. Overall, you want someone who has the experience to make sure your treatment starts and ends as easily as possible.

Support staff.

Many people overlook the importance of a high quality and helpful staff. There is nothing worse than having a procedure and being left with questions and concerns and having no ability to contact or reach your doctor or nurse for help. High quality treatment centers make sure their staff are well-trained, knowledgeable, friendly, and able to assist you with your recover needs after your surgery. This makes all the difference in having a wonderful experience that you can easily recover from, or having a horrendous one filled with complications. Do not overlook the importance of a well-organized organization staffed with great people.
Use these three tips the next time you are deciding on a treatment center.
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How Well Do You Know, Your SELF?

Many of us, suffer, from choosing to try, to be, like everyone else, rather than, trying to become, merely, the best, we can possibly be! In order to do so, it's essential to begin, with a commitment, and a willingness, to be, as introspective, and objective, as possible, so we aim, to satisfy our personal needs, rather than focusing on pleasing others, and/ or, fitting - in, with the pack! In other words. ask, how well, do I know, my SELF, and why, I should like that person, and if, there's anything, I should do, to make myself happier, healthier, wiser, and more contented/ self - satisfied/ pleased? With that in mind, this article will attempt to briefly, examine, consider, review, and discuss, using the mnemonic approach, why this makes a significant difference, for our personal, well - being, and, thus, overall health!
1. Strengths; serves; special; stronger; solutions; sustain: How well do you know your personal strengths, as well as weaknesses? Is the way, you proceed, through life, serving your best interests? How are you special, and what might you do, to better use your skills, and strong - points, to make you stronger, and better able, to proceed, through, your life? What might you, commit to, in order, to sustain your existence, and make yourself, as self - satisfied, and personally, proud and pleased, as possible?
2. Effective/ efficient; ego; energy/ energize; excellence; endurance: Are you proceeding, in an efficient way, so your efforts, are as efficient, as possible? Are you proceeding, based on the negative tendencies, of your ego, or on what's genuinely, best, for you? What do you do, to inspire and motivate yourself, and energize you, in a positive way, to proceed, through life, with positive energy? How will you demand, you proceed, with your utmost degree of genuine excellence? Only when you feel good, about yourself, will you have the needed and necessary endurance, to go forward, rather than give - in, to obstacles and challenges! Will you perceive obstacles, as challenges to overcome, rather than negative problems?
3. Listen; learn; live: Listen to your inner - self. and learn, what makes you truly happy, and why? Will you commit to truly, living, rather than merely, existing?
4. Free; faith; future; fruition: Will you proceed forward, to free yourself, from self - imposed limitations, and have the personal faith, in your abilities, and believe in your self - worth? How will you look, to the brightest future, and bring the best objectives, to fruition?
Pay attention to how you might make your SELF better, healthier, and more motivated! It's always, up - to, you!
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Tips to Stay Fit and Healthy in Ramadan

In Ramadan, it's important that you maintain your health while fasting. The first thing is to have a healthy eating habit. Given below are some tips that can help you stay fit and healthy in this holy month.
Never skip the First Meal
Just like breakfast, Suhour is the first meal of the day in Ramadan. This meal will help your body keep hydrated until the Iftar time. Moreover, it will help you avoid overeating at the Iftar time. Make sure your suhour meal consists of foods rich in fiber, carbs, and protein.
Eat Fruit and Vegetables
Fresh fruits and veggies make a great snack. In fact, they are a great alternative to the junk food we consume on a regular basis. Ideally, you should opt for fruits and veggies that are full of water, such as pumpkins, squash, melons, and cucumber, to name a few.
Don't have Processed Foods
It's a good idea to stay away from processed foods, such as white flour and sugar. They contain a small number of nutrients and a lot of fat.
Eat Slowly
You may have the urge to eat a lot at Iftar, but this is not going to be good for your health. So, it's better if you slow down while eating.
You can eat a few dates and then have some water. Dates are full of energy and they help your digestive system as well. After having some dates, you can have some lukewarm soup.
Your meals shouldn't contain a lot of heavy oils and fats. Ideally, you should have some veggies to meet your need for protein and carbs.
Stay Hydrated
Make sure you have a minimum of 8 cups of water on a daily basis in Ramadan. Staying away from sugary drinks like Hibiscus and Tamarind is a good idea. While milk, soup, and juices can help you stay hydrated, know that nothing can take the place of water. So, it's better to have small quantities of other drinks.
Avoid Caffeinated Drinks
As far as keeping hydrated is concerned, caffeine is the worst thing you can have in Ramadan. So, it's better to avoid drinks like colas, coffee, and strong tea.
Avoid Deep-Frying
Deep-fried foods are no good either. In other words, it's better to avoid foods that have a lot of oil in them. If you want to have them anyway, make sure you use as little oil as possible. For instance, you can use half a cup instead of one full cup of oil.
Also, it's a good idea to opt for monounsaturated fats like corn oil, canola, and sunflowers. Don't go for olive oil either.
Consult your Doctor
If you are over the age of 50, don't forget to consult your doctor before Ramadan. In the same way, kids, people with diabetes and pregnant women should follow the same advice. You don't want to make your health condition worse in Ramadan.
So, these are a few things you should keep in mind to stay fit and healthy in Ramadan.
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18 Ways To Win The Fight For Size

PUNCH UP YOUR MASS
When it comes to training, are your gains coming faster than an Ali one-two combo? Or are you getting worked over in the corner like some washed-up pug, folding up under a rain of body blows?
While you probably don't want to admit it, chances are it's the latter. You see, so many of us find ourselves making zero progress after months, even years of battling in the weight room. Unfortunately, and contrary to popular opinion, building your body is not an endeavour of brute force. When you aren't making progress, simply dropping your head and powering through the same workout regime week after week won't eventually wear down the forces that halt your growth. But that's what many of us do.
Just like in boxing, the man usually left standing is the one who knew his opponent - he knew when to jab, when to duck and when to go in for the kill, not the one who tucked his chin and came out flailing. You need to take the same type of strategy to your training: fight smart.
To help you strategize, I present 18 tips on gaining and understand the "sweet science" of resistance training. I hope that as you incorporate this advice into your own regime, you realise that the bout for more muscle isn't about one swift knockout punch; it's about going the distance and slipping in some well-timed blows. Keep your gloves up!

PUSH yourself. If you're lifting about the same weights now as you were a year ago, don't expect to be much bigger. While the biggest muscles aren't the strongest muscles and the strongest muscles aren't the biggest, a substantial link exists between strength and size, providing you avoid very low reps, the rest/pause technique, partial reps and long rest periods between sets. Those techniques generally yield lots of strength, but little or no size gains.
MAKE "good form" your mantra. Don't just give mere lip service to the cliché "use good form". Permit absolutely no bouncing, heaving, exploding or excessive range of motion, and never get so greedy for poundage increases that you sacrifice good form. Good form is needed not only to avoid injury but also to stimulate optimal muscle growth. In addition to proper form, avoid high-risk exercises such as any squat with your heels raised on a board or plates, bench presses to your neck or upper chest, or behind-the-neck shoulder presses with very heavy weights. Also, use a controlled rep cadence: about 2 to 3 seconds for the positive phase of a rep and three seconds for the negative phase.
INDIVIDUALISE your exercise selection. If an exercise hurts, and you've been performing it using good form with a controlled cadence and have tried sensible modifications, drop that exercise. The first rule of exercise selection is "do no harm". Discard the reckless "no pain, no gain" maxim.
SQUAT. Do your utmost to squat well and intensively. The benefits aren't just limited to the thighs, glutes and lower back; the squat stimulates muscles throughout the body. While some people truly can't squat intensively in a safe way, most can. Reverse the squat, improve your squatting form and pay your dues in the rack, and you'll reap the rewards.
DEADLIFT. The deadlift is one of the most productive exercises for bodybuilding mass. Master the technique - conventional style, sumo or stiff-legged - and slowly build up the weight to something very impressive. Impeccable flat-back form is imperative; avoid any exaggerated range of motion. Deadlift properly, or don't do it at all.
TRAIN hard, but smart. Do enough to stimulate growth, then get out of the gym and give your body the chance to recover and grow. The bottom line is progress, not training intensity. If, however, you always cut your sets short by a couple of reps, stopping even though you know you had more in you, get serious, pull out all the stops and put 100% effort into finishing what you start.
LOG it. You've heard of the importance of keeping a training log, but how many people actually do it? Accurately record all your reps and poundages. As the weeks go by, you must be able to see small but gradual improvements in weight lifted and/or the number of reps performed. If not, you have clear proof that you need to alter some aspects of your training regime.
HARNESS the power of one. Get a couple of half-pound discs, home-made weight increments, or some creative alternatives such as wrist weights or large washers so you can add just 1 pound to the bar at a time. Adding a minimum of 5 pounds to an exercise at a single shot when you're at your current best weights, as many people try to do, often leads to a breakdown in form and injury. Instead, nudge up the weights. Strength is built slowly.
PARTNER up. Find a training partner who has similar recovery abilities to yours, so you can use a similar training programme. Then push each other to deliver perfect workouts every time - intensive, progressive and always with good form. But, just as a good training partner will help, an inappropriate training partner can be your undoing. If he or she can recover more quickly than you, can tolerate more sets and exercises, and pushes you to abuse forced reps and other intensity enhancers, cut your ties pronto.
BE consistent. Bodybuilding success is about getting each rep right, each set right, each workout right, each meal right and each night's sleep right, week after week, month after month. Compromise a little on this and you'll reduce your rate of progress; compromise a lot and you'll kill your gains. Keep in mind, there are no "small" victories. Set no limits on yourself, but don't expect the impossible. Just live for the next bit of progress, and then the next, and then the next. Bit by bit, you'll build bigger muscles.
MAKE your training time sacred. Protect your privacy while you train. You must be totally in charge and say no to intrusions, whether human or otherwise. Don't do this to become a hermit or to alienate your family and friends; do it to honour your need for the focus required to do your very best at something you've committed to.
FOCUS. Only highly gifted bodybuilders can build mass and refine it at the same time. The rest of us need to focus on building mass by concentrating primarily on the tried-and-tested compound exercises for a year or more. Only then does detail work such as cable crossovers, dumbbell laterals and triceps kickbacks have real practical value. If used earlier on, detail exercises stymie progress by putting a heavy drain on your recovery ability and reducing the level of effort you can dedicate toward compound moves.
PERSONALISE your training programme to find what works best for you. No single programme works well for everyone; even good programmes have to be fine-tuned to fit the individual user. Personalise the factors of exercise volume, training frequency and exercise selection. Once you find a good programme, don't chop and change it haphazardly. Stick with a given set of exercises long enough to make substantial progress in the weight you can lift.
FOLLOW excellent nutritional habits every day. No matter how well you train, rest and sleep, if you cut corners with your nutrition, you'll impair - if not stop altogether - your muscle growth. Take your nutrition very seriously. Divide your calorific and nutritional needs over five or preferably six meals per day. Eat more, and eat more often. If you weigh the same now as you did a year ago, you can't expect to have bigger muscles unless you've substantially reduced your bodyfat.
NOT progressing? Cut back. If your bodybuilding has stagnated, chances are you're spending too much time in the gym. Cut back and give yourself a chance to grow. Try reducing your weight training to just three days per week, Monday, Wednesday and Friday, alternating two different routines - chest, shoulders, triceps and abs in one routine, and legs, back and biceps in the other. Perform no more than three works sets per exercise and a maximum of eight exercises per routine. If you can do more than three works sets per exercise, you're loafing - train harder. Never battle through warning signs of overtraining. Symptoms include loss of training zeal, stagnant exercise poundages, reduced appetite, and nagging aches and pains. Whenever you feel any of these symptoms, take action by increasing recovery time and sleep, reducing training volume and improving on the nutrition front.
STRETCH. Follow a programme of a dozen or so stretches three times a week. Stretching won't make you bigger, but it will help keep you resistant to injury. Stretch only after warming up, hold stretches for 15-30 seconds, never do ballistic stretching, and don't try to improve your abilities too quickly by forcing a stretch past your limits.
REST generously between workouts. Despite adequate recovery time being so pivotal, many bodybuilders make the mistake of minimising recovery time and maximising workout frequency. If you still feel tired and are due to train today, rest another day. Then modify your training programme and lifestyle so that you recover adequately between workouts without having to take unscheduled rest days. Also, get at least eight hours of quality sleep each night. If you have sleeping problems, find solutions; consult a sleeping clinic if need be. Short-changing yourself in the sleep department can arrest bodybuilding gains even if your training and nutrition are in good order. If you rely on an alarm clock most mornings, you aren't getting enough sleep. Give your bodybuilding recovery greater priority than late-night socialising.
APPLY the central creed of bodybuilding: progress. Gear your training and entire package of recovery-related factors so that progress in muscular mass is a reality. If gains aren't happening, make changes until they do happen. The buck stops with you. You select the exercises, volume and training frequency you use. You decide when to quit on a set. You must discipline yourself to use good form. You determine your sleeping hours. You are responsible for your nutrition. Take advantage of the tremendous power you have to change your physique!

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Fitness Tip: How To Hydrate and Replace Electrolytes When Working Out

Water is essential to life. A few days without it could result in death - it's that important. So considering a hydration strategy, especially when working out in the heat is essential to overall health. We lose water through respiration, sweating as well as urinary and fecal output. Exercise speeds up the rate of water loss making intense exercise, especially in the heat, a possibility of leading to cramping, dizziness and heat exhaustion or heat stroke if adequate fluid intake isn't met. Correct fluid intake is an important priority for exercisers and non-exercisers in the heat. Water makes up 60% of our bodies. So it's incredibly important to for many different roles in the body.
The Role of Hydration In The Body:
Water has many important jobs. From a solvent to a mineral source, water plays a part in in many different functions. Here are some of water's important jobs:
- Water acts as a solvent or a liquid that can dissolve other solids, liquids and gases. It can carry and transport these things in a number of ways. Two of water's most important roles are the fact that water transports nutrients to cells and carries waste products away from cells.
- In the presence of water, chemical reactions can proceed when they might be impossible otherwise. Because of this, water acts as a catalyst to speed up enzymatic interactions with other chemicals.
- Drink up because water acts as a lubricant! That means that water helps lubricate joints and acts as a shock absorber for the eyes and spinal cord.
- Body hydration and fluid exchange help regulate body temperature. Don't be afraid to sweat! It helps regulate your body temperature. When we begin to sweat, we know that body temperature has increased. As sweat stays on the skin, it begins to evaporate which lowers the body temperature.
- Did you know that water contains minerals? Drinking water is important as a source of calcium and magnesium. When drinking water is processed, pollutants are removed and lime or limestone is used to re-mineralize the water adding the calcium and magnesium into the water. Because re-mineralization varies depending on the location of the quarry, the mineral content can also vary.
Which Factors Determine How Much Water We Need:
What factors affect how much water we need? All of the following help determine how much water we need to take in.
Climate - Warmer climates may increase water needs by an additional 500 mL (2 cups) of water per day.
Physical activity demands - More or more intense exercise will require more water - depending on how much exercise is performed, water needs could double.
How much we've sweated - The amount of sweating may increase water needs.
Body size - Larger people will likely require more water and smaller people will require less.
Thirst - Also an indicator of when we need water. Contrary to popular believe that when we are thirsty we need water, thirst isn't usually perceived until 1-2% of bodyweight is lost. At that point, exercise performance decreases and mental focus and clarity may drop off.
We know why water is important but how do we go about hydrating properly? Fluid balance or proper hydration is similar to energy balance (food intake vs output). It is important to avoid fluid imbalance for health.
We get water not only through the beverages we consume but also through some of the food we eat. Fruits and vegetables in their raw form have the highest percentage of water. Cooked or "wet" carbohydrates like rice, lentils and legumes have a fair amount of water where fats like nuts, seeds and oils are very low in water content.
Fluid Needs By Bodyweight:
One of the easiest way to determine how much water you need is by body weight. This would be the basic amount you need daily without exercise. *Yes, you'll need to find a metric converter like this one to do the math.
Water Needs: 30 - 40 mL of water per 1 kg of bodyweight
Example: if you weigh 50 kg (110 lb), you would need 1.5 L - 2 L of water per day.
Hydration Indicators:
You should be drinking water consistently (not all at one time) throughout the day. The body can only absorb a certain amount of water at a time. Any overzealous drinking could lead to health issues.
Thirst - As stated above, if you're thirsty, you're already dehydrated.
Urine - The color of your urine is also an indicator of your hydration level.
colorless to slightly yellowish - hydrated
soft yellow - hydrated
pale gold - hydrated
gold, dark gold or light brown - possible light to moderate dehydration
brown - dehydrated
Hydration + Electrolyte Strategy:
These easy steps will help you to hydrate daily plus before and after workouts.
1. Determine how much water you need to drink on a daily basis using the body weight formula above.
2. Pre-hydration - Drinking about 2 cups of water BEFORE intense exercise ensures adequate hydration to start.
3. During Exercise - 1 cup (8 ounces) of water mixed with electrolytes (about 3/4 water to 1/4 electrolyte) every 15 minutes approximately.
4. After Exercise - Fluid intake is required to assist in recovery. Recovering with a mix of water, protein and carbs is a great idea in addition to electrolytes if needed. Formula: Approximately 15g of protein, 30g of carbs, electrolytes and water.
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