Lifestyle & Hobbies Archives | Page 66 of 165

5 ways to lift pressure off your nervous system

Amid the prolonged pandemic, it feels like stress is building up more quickly than ever. Between school, work, family, and current events, nothing seems to be letting up.

While the psychological effects of constant stress and anxiety can be crippling, the truth is that physiologically, our nervous system takes a big hit every time our stress mounts.

What is the nervous system?

The nervous system is a core part of our body that helps us function daily. Cleveland Clinic defines it as our body’s command centre.

It explains: “Originating from your brain, it controls your movements, thoughts and automatic responses to the world around you. It also controls other body systems and processes, such as digestion, breathing and sexual development (puberty).”

Hence, when it’s not in good shape, every part of us suffers. The best way to ease up on that stress is to try and give your nervous system a break actively. However, it’s something that might seem easier said than done.

Thankfully, there are some scientific methods you can rely on to help you stay calm and lift pressure off your nervous system! Read on.

#1: Apply pressure

Image Credits: unsplash.com

Didn’t we just mention that we will introduce some methods to help you lift the pressure off your nervous system? Yes, don’t get us wrong when we say to apply pressure. Hear us out.

The nervous system is a bundle of nerves that spread throughout our entire body and are responsible for our sensation and perception of pain, temperature, and many other experiences.

When our nervous system is in overdrive, one of the easiest ways to immediately calm it down is to apply pressure to many nerves at once to smoothen out the sensory overload.

According to Healthline, pressure gives the brain proprioceptive input, leading to a calming effect on our nervous system. To achieve the outcome, you can purchase compression items of clothing, a weighted blanket, or even request a tight hug from a loved one!

The abovementioned methods can help soothe your nerves and drown out excess sensation.

#2: Get moving

Image Credits: unsplash.com

We’re not contradicting ourselves when we say to get moving. That’s because physical activity is another proven reliever of nervous system overload.

Whether it’s the act of shaking off or even just a simple exercise, physical activity releases positive hormones that can help our nervous systems process surplus energy and generally achieve a more harmonious balance.

Based on a Harvard Medical School article, regular aerobic exercise can provide stimulation and calmness and even counter depression and dissipate stress. Cardio is an excellent way to achieve stress relief quickly, but something as simple as a stretching routine can also facilitate.

#3: Take a warm bath

Image Credits: pixabay.com

Do you know that heat has been a natural pain reliever for many people starting from the ancient days?

Contact with heat, whether through a sauna, a heating pad, or even just general sunlight, can help reduce pain, cramping, inflammation, and even induce endorphins, the chemicals that support happiness and relaxed feelings.

“Your skin releases endorphins in response to the soothing warm water the same way that endorphins are released when you feel the sun on your skin,” says Dr Bobby Buka, a dermatologist based in New York.

A hot bath is a great way to put your oversensitive self on rest mode until you feel rejuvenated enough to return to the busyness of life.

#4: Concentrate on your breathing

Image Credits: pixabay.com

Breathing is one of the easiest ways to calm down your nervous system immediately. Are you aware that your natural breathing rhythm frequently changes throughout the day?

If you’ve noticed you’re suddenly anxious, stressed, or out of breath, you’re likely experiencing a quicker breathing rate as well. The right way is to pause and start taking deep, cyclical breaths that draw on your entire lung capacity.

This should help reset your natural breathing rhythm and return to a sense of overall equilibrium. Even if you’re not facing any immediate source of stress, it’s still wise to practise daily breathing exercises to improve lung health.

#5: Decrease caffeine intake

Image Credits: unsplash.com

Though coffee can help boost your metabolism and help you digest faster, it fires up your brain’s receptors and makes everything shift into hyperdrive. When it comes to lifting pressure off your nervous system, that is a clear no-no.

The more caffeine you drink, the more strain you put on your nervous system. Give your nervous system a break by easing up on caffeine! You will notice how much easier it is for you to rest afterwards.

And of course, other than a better sleep, going caffeine-free has its own set of benefits. This includes having a better absorption level for micronutrients, lowering the risk of heartburn, and may even help keep wrinkles at bay!

Final thoughts

Our nervous system is working hard every single moment to make sure we function right. Isn’t it fair that we give it some tender loving care too?

If you want your entire system to take you through the rest of your life on earth without any significant problems, heed some of the above tips to lift the pressure off it.

How To Deal With “Maskne”

Masks play a vital role in reducing the spread of COVID-19. However, prolonged wearing of masks can cause skin irritation and acne for individuals with sensitive skin. Maskne or Acne mechanica has never been a problem of ours with the exemption of healthcare professionals who have been wearing masks on their hospital duties. These healthcare professionals can attest to this irritating skin problem that has become more widespread among the general population.

Dr. Harry Dao, a dermatologist for Loma Linda University Health, explains what Maskne is.

“Masks impose heat, friction and occlusion on the skin and when combined with a moist environment from breathing, talking or sweating, this is a recipe for breakouts,” he says. The three main ways masks can cause breakouts are thru friction, occlusion, and irritation. Firstly, masks impose friction and chafing. The areas most at risk for breakouts are the bridge of the nose and behind the ears.

Secondly, pores get clogged and can become acne cysts or pimples. Your breath trapped beneath the mask makes the skin surface warm and moist. This environment can lead to a breakout called folliculitis, which happens when yeast or bacteria infect hair follicles.

Lastly, the material of a mask absorbs the skin’s natural oils. This leads to dryness and sensitivity for some people. When irritation becomes inflammation, you will see redness, dry patches, peeling, or dark marks. Acne is not the only skin condition reported by mask wearers. Other common skin problems include Seborrheic dermatitis, Rosacea, and Allergic contact dermatitis.

WAYS TO PREVENT SKIN PROBLEMS CAUSED BY MASK WEARING

1. Wash your face. It goes without saying that washing your face with a gentle cleanser and rinsing it with lukewarm water can help prevent dirt and oil from being trapped on the skin’s surface. Do this before and after you put your mask on.

2. Do not apply makeup. Who will see your entire face anyway? Wearing makeup under a mask causes clogged pores and breakouts. Makeup residue will also soil your mask.

3. Apply moisturizer. The moisturizer will not only act as a barrier between your face and your mask but, it will also keep your skin hydrated. This can reduce friction. Apply moisturizer onto a cleansed face before and after wearing a mask.

4. Wash your mask regularly. If you are wearing a cloth mask, ensure that you wash it after using. Otherwise, the dirt can become a breeding ground for bacteria. Choose a fragrance-free laundry soap because fragrances can irritate your skin.

5. Do not reuse surgical masks. Surgical masks are not meant to be reused. Throw it after using

6. Protect your ears. Elastic strap loops on the mask can cause friction burns on the back of your ears. If your skin is sensitive or if you will be wearing a mask for a long period of time, use ear savers. You can attach the straps on the ear savers’ buttons. You can buy yours from Lazada or Shopee.

When should you see a doctor?

If you have breakouts or skin damage that do not respond to skin care changes, you should see a dermatologist. Spreading redness or draining pus can be signs of infection too. Seek immediate medical attention, if this happens.

Image Credits: unsplash.com

Sources: 1 & 2

Natural foods that can help curb appetite (part II)

In the diverse world of foods, there are options out there that act as natural appetite suppressants. This means that the nutrients inside the foods help you stay and feel fuller, so you don’t overeat.

What’s even better is that they’re natural, so you’re eating healthy foods instead of junk. This article is the second part of our “natural foods that can help curb appetite” topic. If you missed out on the previous article, click here to read it.

Let’s roll with more natural foods that can help suppress appetite.

#1: Veggie Soup

Image Credits: Inspired Taste

Ah, who doesn’t love a comforting bowl of hot soup? Not only is veggie soup a healthy, warm meal, but it also provides you with tons of vitamins and lowers your appetite to be in line with your low-calorie diet. Consider trying out these vegetable soup recipes and get slurping.

#2: Dark Chocolate

Image Credits: USA Today

First of all, it’s chocolate! What can get better than that? Now you have the excuse to eat a lot more dark chocolate since having a piece that’s made of at least 70% cocoa helps you feel full. It contains properties that slow digestion, and you can thank the chocolate’s smooth bitter taste for decreasing your appetite.

#3: Tofu

Image Credits: Great British Chefs

Tofu is a delicious vegetable protein that’s both soft and plant-based. It’s high in an isoflavone named genistein, which curbs your appetite and the amount you eat. The next time you’re planning your meals, consider adding some tofu to the menu. It’s delicious, healthy and suitable for vegetarians.

#4: Wasabi

Image Credits: Getty Images/iStockphoto

Wasabi is not only a great addition to plates of sushi but also works well to suppress your appetite naturally. If you haven’t noticed already, spiciness is a crucial factor in increasing satiety! A bonus of wasabi is that it’s also anti-inflammatory.

#5: Green Tea

Image Credits: Thailand Medical News

Green tea is one of the healthiest drinks out there and it’s not just a great natural appetite suppressant. It can also help slow your blood sugar levels and prevent extra fat storage. All of that contributes to a lesser feeling of hunger and better metabolism, so start sipping.

#6: Oatmeal

Image Credits: Everyday Health

Remember how mums always force us to have a cup of oatmeal in the morning before heading to school? That’s because the carbs in oatmeal are slow-digesting and likely to last you till recess time. Wave goodbye to the hunger hormone ghrelin if you take oatmeals.

#7: Salmon

Image Credits: fromnorway.com

It seems like the benefits of salmon are never-ending. Thanks to its omega-3 fatty acids, the hormone leptin amount, which curbs hunger, rises. Tuna and herring are great alternatives for those who don’t fancy salmon.

#8: Cinnamon

Image Credits: Wikipedia

Do you recall we mentioned ginger as a natural food option in our first article? It works similarly to the ground spice. It lowers your blood sugar levels which in turn helps to control your appetite. Here’s how you can add cinnamon spice to your meals.

#9: Skim Milk

Image Credits: The Daily Meal

Especially for ladies who crave unhealthy junk foods and processed carbs during that time of the month, skim milk is here to your rescue. But for anyone, skim milk can serve as a natural appetite suppressant. Let’s not forget to mention its range of benefits.

#10: Flax Seeds

Image Credits: Gene Food

Flax seeds provide you with a combination of soluble fibre and essential fatty acids. It’s easy to add it to your cup of yoghurt, a glass of smoothie, or a bowl of salad. Just remember to grind them first for better digestion. Or you can also choose to consume it in powder form.

Now you know the natural foods to take to suppress your ever-growing appetite, start introducing them into your diets from today. Oh yes, remember to get sufficient shut-eye at night too!

Natural foods that can help curb appetite (part I)

In times of stress and pure cravings, it can be so easy to overeat. Even though some food is excellent for our taste buds, it unnecessarily adds to our waistlines. However, it’s hard to control the urge to eat when it feels like we’re hungry all the time!

With the number of tempting snacks lying around at home and brands continually coming up with new ones like the recent Bubble Tea Blossom Pizza, resisting the craving can feel nearly impossible. But, have no fear because there is a solution.

Keep reading if you want to find out the natural foods that can help curb appetite.

#1: Almonds

Image Credits: WebMD

Almonds are the prime health nut. Not only do they taste great, but they also help you to feel fuller from a mere handful.

Plus, they also come packed with nutrients, such as antioxidants, vitamins, and other minerals. Research in 2015 has shown that you can last a while without feeling hungry just by eating almonds as a mid-morning snack.

Want a discount? Buy 500g worth of almonds and get 10% off, or buy 1kg and enjoy a 20% offer! Get your fill from nutsandsnacks.com.sg.

#2: Coffee

Image Credits: AsiaOne

Coffee is not only a drink that can keep you alert and awake but also boost your metabolism, which helps you digest faster.

The beans have natural caffeine and antioxidants that do wonders for your body. Just don’t go too overboard drinking too much alongside cream and artificial sweeteners.

#3: Ginger

Image Credits: Women’s Health

Ginger is a root that has been used in practice since ancient times and for a perfect reason.

Not only is it a versatile root that can be used in plenty of Asian dishes, but it also has impressive digestive and energising powers. By helping you process food faster, you will naturally feel less hungry when awake.

Please don’t take our word for it. Here’s what recent research says about ginger’s weight-loss benefits.

#4: Avocado

Image Credits: HungryGoWhere

Avocados are some of the healthiest and tastiest fruits that you can get. They’re packed full of great fibre and monounsaturated fat that is incredibly healthy for your heart.

As a bonus, they naturally help to suppress your appetite. The next time you’re at the supermarket, consider picking these green fruits up. Do eat in moderation, though!

#5: Cayenne Pepper

Image Credits: The List

If you want to add some spice to your life and your food, don’t hesitate to introduce cayenne pepper to it. An amount as small as half a teaspoon can supercharge your metabolism and burn extra calories without needing to exercise.

Stacking up those lost calories over time, you will soon be losing pounds before realising it. Load up on this pepper if you can take spicy foods.

Get your Cayenne Pepper Ground (50g) (S$3.80) from LA MEXICANA.

#6: Apples

Image Credits: BBC

An apple a day keeps the doctor away. That phrase rings true, as apples have lots of delicious nutrients and health benefits.

Some of them include fibre and pectin, which help you feel fuller. Apples can also slow down how much food you can eat due to the time needed for chewing. This prevents you from overloading on food before your stomach can tell you you’re no longer hungry.

#7: Eggs

Image Credits: tarasmulticulturaltable.com

Eggs are one of the most versatile foods out there. They make fantastic omelettes and help you feel fuller for longer after eating one or two a day. This is especially true for breakfast!

Thanks to its high protein content, your metabolism rate moves along quickly, thus keeping energy levels high and leaving you satisfied without having to reach for that mid-day bite.

Want to support local farms and get fresh eggs at the same time? Check out these 10 Singapore farms to get your produce from.

#8: Water

Image Credits: Healthline

Yes, you read that right. Drinks as simple as a glass of water or two can help to manage your appetite.

It was revealed in the 240th National Meeting of the American Chemical Society (ACS) that people who drank at least two glasses of water before eating ate 75 to 90 fewer calories than those who didn’t drink. Bottoms up, peeps.

#9: Sweet Potatoes

Image Credits: Delish.com

Sweet potatoes are given their name not only for their delicious sweetness but also because they’re exceptional for our bodies too.

They contain a particular type of starch that can resist the digestive enzymes in our stomach. This means that they will stay in our bellies for more extended periods to keep us full. Our body will take its sweet time absorbing all the added vitamins as well.

From Japanese Sweet Potatoes (S$1.85) to Organic Purple Sweet Potatoes (S$5.30) and more, get yours from RedMart.

#10: Umeboshi Plums

Image Credits: naturallysavvy.com

This lesser-known fruit is a type of pickled plum that gives you an extra tinge of sour goodness. They’re fantastic for curbing your sugar cravings, so stock up on these plums if you want to reduce your sugar yearnings.

We found an option from FairPrice. Mitoku Organic Umeboshi Salt Pickled Plums is currently selling at S$18.91 (usual price: S$19.90). The offer ends on 1 March 2021.

We’ve yet to conclude this topic, but it’s getting a little lengthy, so we will pause right here. Look out for the second part of the article on more natural foods to help curb appetite!

What To Do When You Feel That You’re Not Good Enough

Your heart is racing. You wanted to say something during an important meeting at work. As you open your mouth, an inner critic stumbles you with doubts. “What if you are wrong?”, says the voice inside you. You saved yourself from embarrassment by keeping your mouth shut. You felt that you were not good enough.

Moreover, you want to ask your longtime partner to take the next step. Something inside you keeps you from taking action. You doubt that she will agree. When doubts brew, you tend to fear the outcome and undermine your abilities. Self-doubt will stop you from reaching your goals. Identifying these false beliefs is the first step to eliminating them.

Believing in yourself is essential in reaching your dreams. On that note, here are some things that you can do when you feel that you are not good enough.

#1: QUIT COMPARING YOURSELF TO OTHERS

My uncle usually stresses how comparison is the thief of all joy. We get so caught up in comparing our lives with everyone else’s highlight moments. This is the reason why we struggle with insecurities. It is important to know that the people you compare yourself to compare themselves to other people too. These people may seem to have it all but, they do not!

They are beautifully imperfect human beings going through the same challenges as you. Instead of comparing yourself to others, you must try to connect with others. Connecting with others can be as simple as greeting your neighbors. Be kind without being submissive. You do not have to agree with others all the time. Everyone has a right to their own perspective and opinion.

#2: KNOW THAT YOUR MIND CAN BE VERY CONVINCING

Do not believe everything you think. There are times when your brain may trick you into thinking that you are less capable of what you can accomplish. Notice your thoughts. It is unhealthy to give so much power to the negative ones. Instead, you must train your inner critic to shift into a coach that challenges you to be better.

Encourage yourself to transform the negative thoughts into positive thoughts. If you do not deem yourself to be worthy, you will deprive yourself of many opportunities.

#3: BELIEVE THAT THERE IS MORE RIGHT WITH YOU THAN WRONG

Jon Kabat-Zinn once said: “Until you stop breathing, there’s more right with you than wrong with you.” You are a testament of how beautiful life can be. There are lots of things in your life that most people pray for.

Identify the internal and external qualities that you like about yourself. This will help you put things into perspective. For starters, you are alive and are able to create new paths whenever you choose to.

#4: NOTICE THE POWER OF YOUR SCARS

Your past experiences shape who you are today. Moreover, your scar is a symbol of your strength. It is a reminder of whatever hurt you has now healed. Be proud of the scars that life has left you with. You conquered the pain and grew stronger on the other side.

Accept what you have gone through and appreciate the lessons you have learned along the way. If you have an opportunity to talk about your scars or to share your wisdom to others, do so.

#5: EMBRACE FAILURES AND MISTAKES

Failures are necessary in life. The mistakes during your first year at work help you become more successful during your second year. Failure helps us to be more compassionate, empathic, and kind to others. Without failure, we would not grow. It is through our failures that we learn the greatest lessons that life has to offer. These struggles help us to appreciate our successes.

“Just because you fail once, doesn’t mean you’re gonna fail at everything. Keep trying, hold on, and always, always, always believe in yourself, because if you don’t, then who will, sweetie?” -Marilyn Monroe

#6: MAKE PEACE WITH THE NOW AND ACCEPT YOUR PAST

If you do not accept your past and make peace with the present, you will not be able to enjoy your future. As you make changes in your life and reach for the next step in the professional or personal ladder, you must acknowledge the importance of being appreciative with where you are now.

Image Credits: unsplash.com

Life is a journey. It is up to you to walk towards something you feel rewarding and satisfying. Know that you are good enough!

Sources: 1 & 2