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PYŃ.=&0 Health – Penloom https://penloom.com News articles and more Tue, 26 Nov 2024 11:19:40 +0000 en-US hourly 1 https://wordpress.org/?v=6.7.2 https://penloom.com/wp-content/uploads/2022/01/cropped-favicon-32x32.png Health – Penloom https://penloom.com 32 32 Sleep Your Way for a Healthy Lifestyle https://penloom.com/sleep-your-way-for-a-healthy-lifestyle/ https://penloom.com/sleep-your-way-for-a-healthy-lifestyle/#respond Mon, 09 Oct 2023 08:20:53 +0000 https://penloom.com/?p=8712 Hey, “sleepy head,” seems like someone didn’t catch enough Zzz’s last night. Uh, did you? You are probably trying to read this because you are facing some sleep issues lately or maybe want to know some of the best ways to get some healthy sleep. Good on you! Very few actually care about a healthy lifestyle; all blame goes to our busy lifestyle; what say?

Skipping out on sleep can seriously mess with your productivity, ramp up your stress levels, and even weaken your immune system. To overcome these negative consequences, you must prioritize restful, rejuvenating good night’s sleep overnight. So, if you’re ready to unlock your best self and achieve success in every area of your life, it’s time to prioritize sleep. I am going to take this whole write-up around the same, so let’s roll on.

Sleep is The Key to a Joyous Life!

In today’s fast-paced world, it’s easy to overlook the importance of good sleep. Indeed it is! Between work, social obligations, and the constant stimulation of technology, there aren’t enough hours to complete everything. However, the truth is that prioritizing sleep is one of the most important things you can do for your overall health and well-being.

From improved cognitive function and better physical health to reduced stress and a stronger immune system, a night of quality sleep has countless benefits that can revolutionize your life. So if you’re ready to unlock your best self and achieve success in every area of your life, it’s time to make “sleep” your top priority. And I will tell you how to do that!

Before I talk about how to get better sleep, let’s understand…

The Sleep Science

Not so popular fact, but if we nod off for 7 to 9 hours each night, we spend a whopping one-third of our lives asleep. Nothing to be ashamed of; this “sleeping” investment is justifiable since many critical biological processes occur while we sleep. Sleep is an essential nervous system function, making bedtime a basic survival need for almost all mammals and humans. And that’s why living with sleep deprivation is only sustainable for the short run. Here’s what happens during your sleep;

  • Maintenance of all vital functions and repairs of the wear and tear to DNA, cells, tissues, and organs in the body
  • Regulation of metabolism, detoxification (toxin removal) and energy restoration
  • Endocrine homeostasis by the endocrine system
  • Muscle growth and protein synthesis
  • Synaptic plasticity, learning, memory consolidation and neuroprotective functions
  • Regulation of blood sugar and cholesterol
  • Immune system support, functioning and nourishment (to defend against pathogens)

Free photo two smiling female friends lying under the bed sheet looking to camera

How Much Sleep is Too Much Sleep?

Frankly, the amount of sleep needed generally depends on your age!  You may have observed that you can get by with less sleep than you used to throughout the years! But it doesn’t indicate that getting a decent night’s sleep gets less important as we age. Different age groups practice different sleeping durations, and below is something that explains how much sleep is ideal for each age group. (according to the National Sleep Foundation).

Newborns (0–3 months): 14 to 17 hours

Infants (4–11 months): 12–16 hours

Toddlers (1–2 years): 11–14 hours

Preschoolers (3–5 years): 10–13 hours

Children (6–12 years): 9–12 hours

Teenagers (13–17 years): 8–10 hours

Adults (18+): 7-8 hours

How to Get a Shot of Healthy Sleep?

Unfortunately, we can’t just press a button to conk out and Zzz. Even though some people are simply blessed with the ability to nod off as soon as their head hits the pillow, most of us have a personal wind-down routine that we need to adore before going to bed. 

Sleeping well is a skill, and I am here to help you decode your physical patterns, change your behaviour, develop a healthy lifestyle, and wake up refreshed. And, if getting at least seven hours per night regularly has been a struggle for you, there are several practices you can try to catch the right amount of Zzz’s for your needs:

Understand your personal wind-down time

Frankly, it takes the human mind a while (at least an hour—probably two) to unwind. Give yourself at least an hour to figure out how long it takes to laze before bed. Suppose you’d like to sleep around 10 p.m., start winding down around 8:30. Do relaxing things that soothe you before you actually go off to bed. And when it comes to going to bed, check in with yourself if you are still a bit energized. This way, you can understand how much wind-down time you need before bed.

Unwinding tips before bed

Practising specific winding-down ways to make yourself comfortable to sleep is important, and you can do that in many ways. Once you’ve figured out the exact wind-down time you should give yourself before heading to bed, focus on a few tranquillizing activities or self-care routines, like:

Free photo lovely asian young lady portriat - happy woman lifestyle concept

Reading, Writing or Journaling

Reading a good novel before bed is the best thing to do for winding down. You can read anything that fancies you but choose something that’s not too stimulating and, ideally, isn’t on a screen. And, if your favourite text exists online, prefer using blue-light blockers or glasses for this screen come nighttime reading. 

You can make the best use of your ink and write whatever you want in your “Dear Diary,” This sounds more like high school crap, but it really helps you unwind and eases you to sleep. I recommend avoiding technology as much as possible in your wind-down time.

A Soothing Bath and Aromatherapy

Soaking yourself in the warm water tub with a few drops of lavender essential oil before hitting the bed is the best way to get warmth. It will help in muscle relaxation, slowing the heart rate and ultimately preparing you to settle in. You can always take this to the next level by trying aromatherapy, which requires adding your choice of relaxing oil to the diffuser; you can even dab a few drops on your wrist, neck, and both sides of the pillow.

Free photo top view natural skincare products

This really takes you to tranquillity and helps you unwind. Even research says smelling lavender twice a week soothes the nervous system and improves sleep quality for those who struggle with insomnia.

Sleep is a Luxury, and Yoga is the Key!

Yes, this is new, but a simple sleep yoga sequence can help you with a complete shut-eye! The typical yoga poses you can practice before bed are;

  • Basic Yoga breath
  • Cat and cow pose
  • Downward dog pose
  • Child’s pose

Winding Down

These methods of winding down before bed will help youtube the sleep you have been missing out on so far. Do write to us if you want any particular information about sleep and ideal lifestyle practices. Give your body and eyes some rest, and get the good night’s sleep you deserve. Happy dreaming; see you next morning!

]]> https://penloom.com/sleep-your-way-for-a-healthy-lifestyle/feed/ 0 How To Be Consistent At Working Out And Eating Healthy? https://penloom.com/how-to-be-consistent-at-working-out-and-eating-healthy/ https://penloom.com/how-to-be-consistent-at-working-out-and-eating-healthy/#respond Fri, 06 Oct 2023 06:39:49 +0000 https://penloom.com/?p=8675 When it comes to working and eating healthy, consistency beats everything. Instead of working out more hours once or twice a week, try to be consistent for half an hour daily. No matter how busy you are, take out a small chunk of your time and invest it in your physical health.

Now comes the next part, eating healthy. If you do not eat the right food, then your workout will go in vain. Combine your workout with good food and eat at a specific time. Ensure you eat at least three meals a day, and if you feel hungry, then add afternoon and evening healthy snacks to your diet.

But the big question is how to be consistent at working out and eating healthy. There are numerous ways to achieve consistency in your workout and eating habits. Let’s have a look at these points to understand how you can do this.

Say No To Perfection 

Yes, you read it right, say no to perfection. This word alone can make you anxious and stressed out. It creates unnecessary pressure on you, which is not good for you in any aspect of life.

You already have a lot to do in your daily life. Go to work, attend meetings, look after your family, and more. There is so much going on in your life. And in most cases, you forget to look after yourself. You often give yourself an excuse that you have no time, and you won’t be able to achieve perfection in your workout. So let’s begin your workout with a little imperfection. Just try to do any exercise, like jogging, pushups, squats, etc., for 5 to 10 minutes a day at any time.

Mini Workout Sessions

As mentioned above, avoid being a perfectionist and begin working out randomly every day for 5 to 10 minutes. Once you achieve this part, try to do this workout at a specific time. You can do it in the morning or evening; it’s all your choice. If you feel like you don’t have much time, then it is alright. Just work out for 5 to 10 minutes and be consistent at it.

Within a few weeks, this workout will become your habit, as convincing yourself to do small tasks is easy. You don’t have to motivate yourself that much, and eventually, you can add more minutes to your workout.

Don’t Forget To Eat Healthy

Free photo top view ingredients and veggies in a salad

Perhaps eating healthy food all of a sudden can be a little tough. When you are habitual in eating pizza, burgers, ice cream, etc., it becomes more challenging. One way to adopt the habit of eating healthy is to stop eating out.

Cook for yourself and plan your meals. You don’t have to add fancy dishes to your meal; just eat regular homemade food. Make at least three meals for yourself, and do not eat outside. No matter how many times your friend asks you, be bold and say no for your own good.

Once you develop this habit, then you can add more healthy food items to your meals. This includes eggs, brown rice, fish, beans, fruits, vegetables, etc. The choice is yours; see what you like and add those items. This way, you don’t have to struggle to eat healthy. It also ends the temptation of eating out as you will enjoy eating healthy.

Set Achievable Goals 

Setting goals is very important in our lives. But often, we set unrealistic goals without a plan. Unrealistic goals lead to failure and waste of time. Instead of setting high goals, set measurable and achievable goals. You can set a long-term goal followed by multiple small goals. These small goals will eventually lead you to your final goal.

This is the mantra you need to follow to achieve your physical fitness goal. If your goal is to lose 35 lbs, then set a monthly goal. Let’s say you will lose only 3 lbs this month. Of course, it is an achievable goal, and with consistent workouts and eating healthy, you will lose 3 lbs. The next month you will feel more motivated and will be able to lose 4 to 5 lbs easily.

To ensure you stay on track, keep a record of your goals. Write down all goals and how much progress you made in a week or month.

Remember The Reason

What is your reason for working out every day? Ask this question to yourself every time you feel like not working out. Even if you don’t feel motivated, your reason can help you get up every day. Remember, motivation is temporary; if you want consistency, then you need discipline; there is no substitute.

Everyone has different reasons for working out, such as losing weight, self-improvement, better health, and more. Find your reason and keep reminding yourself what you need to achieve.

Improvise Your Workout

Free photo a young and beautiful girl with her boyfriend training in a gym

There are some days we feel pumped up for working out, and there are times when we feel like doing nothing. This is a common aspect of working out every day. You can overcome this situation and work out. But sometimes, we feel like quitting everything. Stop working out and eating healthy. This situation can ruin your progress and routine. So, what to do when you find yourself in this situation? You have to improvise your workout and do stuff that you enjoy.

If you don’t like doing cardio, then go to a gym and lift weights. If you think cooking healthy food consumes too much time, then opt for meal delivery services. Ensure you order healthy food only. If you don’t like getting all sweaty, then go for a swim regularly. Remember, if you want consistency in your workout, you have to be innovative. Ask yourself what you love and mingle it with your workout.

Keep Your Gear Ready

Keep your workout gear ready, so you don’t waste time when it’s time to work out. If you do yoga daily, keep your yoga mat and clothes in one place. So you can quickly change and begin working out.

If you are a gym freak, then keep your gym shoes, bag, and clothes ready to go. Ensure you clean them after each workout session. This way, there will be no excuses for you to skip workout sessions.

Conclusion

When it comes to achieving fitness goals, consistency matters. You have to follow the slow and steady method, so you don’t feel burdened working out. It has to be fun and not forceful; otherwise, it will be tough for you to work out every day. Begin with activities that you like and keep working on them regularly. Also, combine your workout with healthy eating for the best results. This way, you will achieve consistency in your workout habits.

]]> https://penloom.com/how-to-be-consistent-at-working-out-and-eating-healthy/feed/ 0 What Are Some Health Tips that Every Woman Should Follow? https://penloom.com/what-are-some-health-tips-that-every-woman-should-follow/ https://penloom.com/what-are-some-health-tips-that-every-woman-should-follow/#respond Tue, 03 Oct 2023 11:59:01 +0000 https://penloom.com/?p=8645 Nowadays, living a healthy life is easy and tough at the same time. In a world where everything is available at your doorstep, you can choose to eat healthy or unhealthy. It is all up to you; the choice is yours. Of course, eating what you like is an easy choice, but eating healthy takes some effort. So what choice are you making? Let’s have a look at these health tips that every woman should follow. This way, you will understand whether you are making healthy decisions in your daily life or not.

A Balanced Diet Plan

Eating well can be your first step toward healthy living. People often begin with exercise and then give up after some time. If you want to stay on the path of fitness, then you have to eat healthy first. The food that you eat is the main contributor to your healthy lifestyle journey.

Eating healthy means you have to plan your meals. This way, it is easy to keep up with your bad eating habits. You can have plenty of fruits, vegetables, pulses, eggs, fish, and more. Avoid eating outside and cook for yourself. Home-cooked meals are more healthy and affordable. Eating healthy is not cheap. So it would be better if you make a diet plan and make a budget for it. This way, you will cope with your healthy lifestyle easily.

Ensure you change your diet plan after some time, so you don’t feel like it is boring. And you are eating the same thing every day. Make a new diet plan every month and add new food items to your list. Make sure you add seasonal vegetables and fruits to the list. This way, these items won’t stay on your list for a long time. Once the season is over, the items will be gone from your list. This is how you make eating healthy more fun and interesting.

Workout Every Day 

Thirty minutes to 1 hour of workout every day can help you stay fit. If you think one hour is too much for you, then just complete thirty minutes of workout every day. Once you get into the rhythm of working out, then you will increase this time by yourself.

As mentioned earlier, you can change your meals every once in a while. You can follow the same approach to working out as well. Go for a jog or walk for the first few weeks, and once you get into the habit of doing it, add another exercise.

Just remember it is not something you can achieve in a few weeks. The dream of staying fit takes time, and you have to stay consistent. That is the only way to stay fit. Eat healthy and work out every day. Keep this fact in your mind and repeat it like a mantra every day.

You can also choose the exercise of your choice. If you like swimming or bicycling, then go for it. Ensure you make your good choices into habits, and they will help you stay fit. This way, you can minimize the chances of heart-related diseases, respiratory issues, and more.

No matter how busy you are, your health is more important. You can schedule a meeting for the next day and work a little less but ensure you don’t miss out on your workout. Maintain discipline in all situations.

Stay Hydrated 

Free photo young woman in purple shirt and trousers on the grass during daytime inside green park holding pink bottle

The human body is 60% water, and it is important to drink at least 2 to 3 litres of water every day to stay hydrated. If you stay hydrated, your body functions smoothly. Your vital organs, like the brain and kidneys, function properly. Drinking plenty of water keeps your system clean and boosts your metabolism. Boosted metabolism helps you lose and maintain body weight. This doesn’t mean that drinking water alone will do the job. You have to combine it with a good diet and work out.

Drinking plenty of water maximizes your physical performance. It also influences your energy levels and brain function. If you drink less water, then you might have headaches. If this happens to you often, you may not be drinking enough water. Measure your water intake with a water bottle. Let’s say you choose a one-litre bottle, then you have to drink two to three every day.

Yoga And Meditation 

Working out regularly has many benefits, but yoga and meditation can help you tackle everyday challenges. Nowadays, life is more hectic than ever. You have to work, look after your family, take care of yourself, and more. When weekends come, you are all exhausted and have minimal to nothing energy in your body. This increases stress and anxiety. And these two are not your friends in any circumstances. So how to avoid these bad fellows? Yoga and meditation can help you reduce stress and anxiety. Yoga and meditation improve your mental health and sleep cycle. You feel that your body is in harmony and more relaxed.

This way, you can cope with work pressure or any situation that demands your best. Females often need to multitask every day, and their life is full of challenges. 10 to 15 minutes of yoga and meditation can make you more resilient. Try to incorporate yoga and meditation into your daily routine to improve your mental health.

Healthy Work-life Balance

Maintaining a good work-life balance is crucial for health. We often feel a lot of pressure because of our work life which is not good for our health. One way to tackle this situation is to focus on effective time management. Every day before working, schedule all your meetings and tasks. This way, you will know how much time you need to complete your daily work. Don’t waste your time gossiping or taking extra breaks. In the end, you will be left with more work and less time. When you complete your work on time, you feel relaxed.

Take vacations from work to relax and enjoy life. No matter how much you like your job, taking some time off will help you recharge and work better later. So ensure you take leaves and vacations whenever necessary. It will help you stay fit and healthy in the long run.

Conclusion 

There are numerous health tips for women out there. But it’s important how many tips you can implement in your life. It is beneficial for you if you turn a tip into a habit. In the end, it is all about consistency. You can’t expect results from a few days of meditation eating healthy, or working out.

You can begin with eating healthy or working out and keep working on it for a few weeks. Once you feel like you are doing great with one of these tips, try adding another. Eventually, you will see positive results in your physical and mental health. This way, you can achieve better in life.

]]> https://penloom.com/what-are-some-health-tips-that-every-woman-should-follow/feed/ 0 10 Basic Massage Techniques For Back Pain Relief https://penloom.com/10-basic-massage-techniques-for-back-pain-relief/ https://penloom.com/10-basic-massage-techniques-for-back-pain-relief/#respond Wed, 14 Jun 2023 10:42:01 +0000 https://penloom.com/?p=8289 Massage therapy is an effective treatment for back pain relief. It can be used with other treatments, such as physical therapy and medication, to help alleviate pain and improve mobility. Many different massage techniques can target specific areas of the back, each with its own set of benefits.

This blog post will discuss the ten basic and most popular massage techniques for back pain relief. These therapies are recommended by doctors and are safe for everyone.

Benefits Of Massage Therapies For Back Pain

Massage treatment can have both physical and mental consequences. Massage stimulates the blood vessels, collagen fibers, muscle and tendon tissue, and nerve cells in the lower back, which may result in one or more of the following effects:

  • Reduce musculoskeletal and tendon rigidity.
  • Enhance tissue flexibility and enhance joint range of motion.
  • Decrease soft tissue inflammation and edema.
  • Reduce the production of scar tissue.
  • Influence muscular blood flow, which in turn increases nutrition exchange and toxin elimination, so reducing pain.

Different Types of Massage Techniques For Back Pain Relief

Depending on your needs and goals, your massage therapist may suggest a certain type of massage or a mix of different types. Here are different types of massage techniques that are highly effective for back pain relief:

  1. Swedish massage

This gentle, full-body massage is designed to relax and soothe the muscles. Swedish massage uses long strokes, kneading, and circular motions to increase circulation and reduce muscle tension. It is a good choice for those new to massage or sensitive skin.

Swedish massage may help stop scar tissue from forming, change the tone of muscles, and stretch and lengthen muscles. People also say this massage reduces inflammation and emotional stress and improves overall health.

Types of Massage Techniques
  1. Deep tissue massage

Deep tissue massage uses firm pressure along with slow strokes to reach deep layers of muscle tissue. This massage technique targets deep muscle layers, tendons, and fascia. It is often used to relieve chronic pain and muscle tension and improve flexibility and range of motion.

A deep tissue massage enhances circulation, alleviates mild aches and pains, expands the range of motion, and reduces inflammation. Discuss deep tissue massage with your massage therapist if you want to rehabilitate an old injury or are experiencing minor aches and pains.

  1. Shiatsu massage

Shiatsu massage can help to relieve muscle tension, improve circulation, and promote relaxation. This massage technique is based on traditional Japanese massage and uses finger pressure to stimulate specific points on the body. It is a good choice for those seeking a more intense massage experience.

Shiatsu massage rhythmically uses pressure to stimulate the body to heal itself. It is effective in treating chronic back pain and leg pain from sciatica.

  1. Trigger point massage

The process of applying hard pressure to the affected area, typically with a thumb, finger, or massage tool, is known as a trigger point release. Although it can get more painful as more pressure is applied to the trigger spot, this technique is quite effective. It works well for removing excruciating pain brought on by high muscle tension and “knots.”

Firm pressure causes the pain to lessen as the muscle fibers release and more blood flow to the area. Once the muscle is flexible and the “knot” is gone, apply extra pressure and repeat as necessary. This strategy typically results in a noticeable improvement for the client.

  1. Sports massage

Sports massage combines deep tissue massage, stretching, and other techniques to target specific body areas. This massage technique is designed for athletes and active individuals to help prevent and treat injuries. It can help to improve the range of motion and flexibility, as well as to reduce muscle soreness and tension.

  1. Hot stone massage

This massage technique uses heated stones to relax and soothe the muscles. The stones’ heat can help increase circulation, reduce tension, and promote relaxation. The massage therapist will use the stones in combination with traditional massage techniques to target specific areas of the body.

  1. Thai massage

This massage technique is based on traditional Thai massage and combines stretching, massage, and acupressure to promote relaxation and improve flexibility. Thai massage is often done on a mat on the floor rather than on a massage table.

Thai massage is beneficial in improving body posture along with relieving back pain. Getting a Thai massage at least two or three times a month is recommended.

  1. Prenatal massage

This massage technique is designed for pregnant women to help relieve tension, reduce stress, and promote relaxation. Prenatal massage uses gentle, soothing strokes to target specific areas of the body, like the back and legs. It relieves muscle aches and joint pains and helps improve labor outcomes and newborn health. 

  1. Reflexology

This massage technique is based on the principle that certain points on the feet and hands correspond to specific organs and systems in the body. The massage therapist will use their fingers to apply pressure to these points to relieve pain and promote relaxation. This massage therapy primarily focuses on the foot because it can stimulate nerve function, boost circulation, and eliminate toxins from our bodies.

  1. Lymphatic massage

Lymphatic massage is a type of massage that is designed to stimulate the lymphatic system. The lymphatic system is a network of vessels, ducts, and nodes that help to remove waste and toxins from the body.

This massage therapy is typically gentle and uses light, rhythmic strokes to encourage the flow of lymph fluid. It is often used to reduce swelling, improve immunity, and relieve stress.

Lymphatic massage techniques can also be used to help with post-surgery recovery and improve cellulite’s appearance. It should not be done in areas of acute inflammation or skin infections, or rashes.

Types of Massage Techniques

Bottomline

In conclusion, massage therapies can be an effective treatment for back pain relief. It is important to consult with a massage therapist who can recommend the best techniques for your specific needs. And always remember to communicate with the therapist if you feel any discomfort during the massage session and make sure you are comfortable with the pressure applied.

]]> https://penloom.com/10-basic-massage-techniques-for-back-pain-relief/feed/ 0 Full-Proof Ways to Overcome Extreme Work Pressure https://penloom.com/full-proof-ways-to-overcome-extreme-work-pressure/ https://penloom.com/full-proof-ways-to-overcome-extreme-work-pressure/#respond Tue, 18 Apr 2023 06:25:04 +0000 https://penloom.com/?p=8051 Stress at work is common, but it is not because of work pressure only. It builds up from the beginning to the end of the day. Work pressure has serious health consequences, such as getting colds and flu often, leading to major heart disease and metabolic syndrome. 

A realistic approach to reducing stress at your current job is to have better management, focus on physical health, eat healthy, and more. 

Things that Might Cause Stress

  • Long working hours are the main cause of stress, so ensure you reach and leave the premises on time. 
  • Not taking leaves: Working even when you don’t feel good builds up stress. Take leaves when it is necessary and enjoy your life a bit.  
  • Not taking breaks: Frequent smaller breaks help you relax and increase productivity.  
  • Lack of energy: Skipping breakfast and other meals can cause a lack of energy. Low energy in the body can decrease your efficiency and build stress over time.

Let’s see how you can improve your work life and avoid stress.

Go to bed early 

You must get sufficient sleep at night to improve your morning routine. With mobile devices in hand, people often forget to track their time. It feels like a few minutes, but in reality, you have spent hours. The blue light emitted from mobile devices disrupts your sleep, and you find it hard to go to sleep quickly. 

Ensure you don’t use any electronic devices for half an hour before going to bed. This way, you will fall asleep quickly and recover your energy.

Improve Your Morning Routine

A good sleep cycle leads to an energetic morning start. You don’t feel sleepy and can skip morning coffee. Drinking coffee increases your blood pressure and anxiety, which leads to stress. So avoid morning coffee if you can, or choose decaffeinated coffee.

Ensure that you eat breakfast and don’t go to the office sipping coffee only. A good breakfast gives you the energy to keep going and keeps you relaxed while working. This way, you will enter the premises with a positive attitude, and stress will roll off your back easily.

Clear Objectives  

Unclear objectives at work can create disharmony and lead to frustration. Throughout the day, the frustration increases and turns into stress. It is necessary to understand your role in the organization and deliver work accordingly. 

If the role keeps changing and it abrupts your rhythm, get in touch with your supervisor or seniors. To get clear instructions and discuss strategies with them in the meets. This will help you relieve stress eventually.

No Conflicts

Interpersonal issues and conflicts in the office impact your physical and emotional health. The conflict’s intensity increases if co-workers do not try to avoid or resolve the issues. If the conflicts begin stressing you, you must avoid people who don’t work well with teams. 

But if conflict finds you anyway in the office, don’t be argumentative; talk facts and keep everything professional. Don’t gossip and share too much personal information or opinions with others. 

Be Comfortable   

Physical discomfort at work is another factor that causes stress. Where you perform all day should be relaxing and comfortable. If you are sitting on an uncomfortable chair, it will affect your posture and cause back pain. Because of this, you will be more reactive to stress and anxiety. Even small things will distract and cause frustration in you. 

If tension builds up, try relaxation strategies like taking deep breaths and closing your eyes for a few seconds. Do this frequently during work and keep yourself relaxed throughout the day. 

Mindfulness And Problem-Solving

Pay attention to what is emerging in the present moment with attentiveness and curiosity. Don’t think about the past and future too much, as it builds up stress when you are brooding about the future or holding grudges with the past. Be active and practise mindfulness with guided meditation and mindful walking.             

Problem-solving with brainstorming, developing action plans, testing and more can help you tackle roadblocks and challenges at work. Be open to facing new challenges; this way, you don’t see your work as a burden but as an opportunity to grow. 

Stay Organised And No Multitasking

Planning ahead will help you stay organised at work. If you reach the office on time, then you won’t be rushing to get things done. In the evening, you will leave the premises with completed tasks and ready to enjoy the evening. 

Multitasking can reduce your productivity and accuracy at work, leaving you with unfinished assignments at the end of the day. It might sound tempting to do multiple tasks at once, but it is not a realistic approach to achieve success at work. Choose cognitive strategies like chunking to divide work into different segments. This way, you will have a clear vision at work and no stress.    

Take a Walk And Listen to Music

Walk after having lunch in the office. This way, you won’t feel sleepy after eating. You can take short exercise breaks throughout the day. It will help you ease your mind and get into a better mood. It increases productivity, and those few minutes can help you achieve more at work. 

Music is one of the best remedies to relieve stress after a tough day at work. You can listen to music before, during, and after work according to your liking. Listen to music while you cook breakfast and on the way to the office so you enter the premises in high spirits.

No Work at Home 

Leave all your work-related worries on the premises and divert your mind to something else. Watch a movie, paint something, play with your pets, go out for a run, and more. This way, you get back to work with a refreshed mind and more energy.  

Conclusion

To handle your work life like a pro, you must follow the above-mentioned techniques. Tackle all situations with a calm and refreshed mind to avoid stress throughout your working hours. It will increase your working efficiency and productivity. This way, when you leave your office, there will be no worries in your mind.

]]> https://penloom.com/full-proof-ways-to-overcome-extreme-work-pressure/feed/ 0 Importance of Mental Health And its Awareness in Schools https://penloom.com/importance-of-mental-health-and-its-awareness-in-schools/ https://penloom.com/importance-of-mental-health-and-its-awareness-in-schools/#comments Thu, 22 Dec 2022 08:16:35 +0000 https://penloom.com/?p=7074 The overall health of every being is extremely important for healthy living. Various common illnesses have symptoms that can be noticed. For instance, you can observe the signs of flu, jaundice, migraine, Covid, etc. However, the symptoms of bad mental health are not that visible.

The majority of people are even unsure about the signs of mental illness. Therefore, raising mental health awareness has become crucial, especially among school students at the early stage of growth. With traumatic events occurring, they may suffer secretly and not know how to break the mental health stigma.

Many education professionals have noticed that mental health affects the learning and achievement of students. So, it is undeniably a serious topic. Let’s go to the root of it and learn more!

What is Mental Health?

Mental health is a term that represents your emotional, psychological, and social well-being. It makes an impact on the way you think, feel, or act. Besides, it determines how a person handles stress and makes decisions. You might be thinking at what stage it matters. Well! Mental health is something essential at all stages of life, including childhood, adolescence, and adulthood.

In your whole life, you can encounter mental health issues. It affects the way you think, your mood, and your behavior. Here are some common factors that are responsible for mental health problems:

  • First is the biological factor like brain chemistry and genes.
  • Any life experience such as abuse or trauma.
  • Family history is also a crucial factor in mental health problems.

However, the best thing is that many facilities are available for mental health issues. Most people successfully get better, while many recover completely.

How can mental health awareness help?

Mental health awareness not just helps you but also helps others. With the knowledge of mental health disorders, anyone can provide help to their family, friends, and coworkers. So, here move forward to know the top three reasons for the importance of mental health awareness:

signs of mental illness

Understand the symptoms

  • Many people in the world are suffering from mental health-related issues. But most of them do not know that it is due to untreated disorders. Thus, mental health awareness is a great way to make you understand the symptoms earlier.

    The mental health conditions of different people can be different. Similarly, the symptoms can also vary. Here are a few signs that you can notice:

    • Loss of appetite.
    • Change the pattern of your sleep.
    • Impulsive decision-making.
    • Consuming alcohol or drugs while in stress.
    • Frequent suicidal thoughts.

    If any of this you have experienced lately, you might be having some mental health issues. Recognize it as it can be highly harmful to your physical and emotional health.

More Behavioral Health Issues

Another advantage of spreading mental health awareness is that people will know more about the possible treatments. It will lead to the availability of more mental health resources. Obviously, without mental health resources, people won’t get the opportunity to recover.

Below are some of the significant mental health resources:

  • Behavioral health programs
  • Mental health hospitals
  • Medical detox from alcohol and drugs
  • Inpatient mental health treatment

Usually, mental health hospitals contain the resources to recover patients with mental health conditions. For example, crisis service care keeps you safe and enables you to complete the treatment.

No More Mental Health Stigma

The most significant benefit of mental health awareness is breaking the stigma of needing mental health care. People need to change their minds about mental health disorders. If someone has, it doesn’t mean the person is crazy. In reality, millions of people get affected due to mental health conditions globally.

After spreading mental health awareness, people will feel that they are not alone. So, mental health support means getting one step closer to recovery from mental health.

mental health awareness

Importance of Mental Health Awareness in Schools

In the modern generation, educators can see that mental health awareness is a significant problem. Many professional teachers recognize that mental health impacts the growth and learning of students.

For the sake of students, various steps can be taken to tackle mental health issues. Let’s learn more about mental health in schools. 

Noticing Signs In Students

Students can take things to their minds which can affect them drastically. They may be taking longer than usual to complete their assignments. Some might not be interested in participating in activities or games. Teachers also have noticed the children who don’t speak much and stay distant.

Anyone can observe the signs like these and many others. Make sure to consult a therapist or psychiatrist. They can help you with finding the troubles depressed students must be facing. It is best to solve the issues at an early stage.

Recognizing The Impact

According to research, it has been found that the average age of mental illness starts at 14. Although most individuals do not go for help till their adulthood. It shows that the mental health of high school students should be taken seriously.

There are many mental health treatment programs, including:

  • Comprehensive support for the students of each grade.
  • Offering access to different mental and behavioral programs.
  • Working with different educational departments.
  • Building relationships between schools, families, and communities.

Spread The Awareness

Mental health education should be a mandatory aspect for schools and teachers. The idea of self-care, responsibility for one’s mental health, and wellness emphasize that mental health is essential. The idea of recovery from mental illness is an important topic to bring to light.

There should be opportunities to raise awareness of mental health crises. It must include the danger of suicide or self-harm. Besides, strategies for teachers and students should also be circulated to spot early warning signs of developing mental health problems.

Additionally, instruction should cover the connection between mental health, substance abuse, and other unhealthy coping mechanisms. In contrast, the detrimental effects of stigma and cultural preconceptions about mental illness.

Hoping Good Mental Wellness For Everyone!

Ultimately, we hope that every young, adult, or old being understands the signs of their mental health issues. Most importantly, the students at school need more attention. All teachers and parents must focus on the well-being of students. They might be getting stressed or depressed, which they are not aware of.

Therefore, understand the children around you and take care of their mental health. Besides, it is a request to spread the message of mental health care as much as possible.

]]> https://penloom.com/importance-of-mental-health-and-its-awareness-in-schools/feed/ 1 All You Can Do To Attain Better Mental Health For Employees https://penloom.com/all-you-can-do-to-attain-better-mental-health-for-employees/ https://penloom.com/all-you-can-do-to-attain-better-mental-health-for-employees/#respond Thu, 22 Dec 2022 06:05:41 +0000 https://penloom.com/?p=7049 Honestly telling, ‘Mental health‘ and ‘Workplace‘ are the two contiguous terms becoming a matter of concern nowadays. It is increasingly being observed that an employee’s mental health is crucial to their overall health. Indeed, mental health is the foundation for our health and well-being! Poor mental health is that out-of-sight matter, which is often overlooked, especially in workplaces, but not anymore! Also, unsound mental health and work stress can contribute to physical sickness.

Not just this, poor mental health can also lead to burnout amongst employees and extremely affect their ability to partake in both their personal and professional lives. Thus, being an employer, you must evaluate employees’ mental health and make all possible efforts to improve it. And I have made this dish out the best way to do so; keep reading…

Understand mental health at work

Like any other stress, mental stress at the workplace is also common, and if left uncontrolled, it can obviously lead to something big like depression or anxiety. Workplace stress develops unfavorably negative emotions, affects productivity, and evokes the inability to concentrate on work. In fact, it has even been observed that poor mental health disrupts employee relationships and affects teamwork and unity at work. Thus most organizations today focus on prioritizing good mental health as a part of their culture.

What causes stress at workplace?

To tell you the truth, anyone can suffer from poor mental health at work. Poor thinking, mood or behavior, anxiety and depression are common mental health problems. A number of ill factors in the workplace can lead to stress and the risk of developing mental health issues, even sometimes worsen the existing ones.

No doubt being a manager, you might have tried to figure out the root cause of stress among the employees but just adding the common factors;

In-house factors

  • Unrealistic workloads, short deadlines and high-performance expectations.
  • Lack of support and communication, unclear role and responsibilities.
  • Long working hours, poor work-life balance and lack of opportunities for career progression.
  • Poor management practices; chaotic, unsupportive, inflexible work environment.
  • Physical workspace environment like lighting, noises and ventilation.
  • Bullying or harassment and troublesome coworkers can be the major cause of the poor mental health of an employee.

External factors

Yes, even the events outside the workplace can also lead to poor mental health. Distress, domestic violence, relationship breakdown, financial problems or physical health problems can also impact an employee’s mental health as well as their work.

Promote positive mental health at work

Having a healthy and dynamic workforce demands employees to emphasize their emotional wellness in the workplace. The overall productivity, performance, attendance, staff retention and enthusiasm can go out of track when employees deal with poor mental health. To be frank, your employees need your support for better mental health. And, if positive mental health is sustained, nothing can stop you from growing your business. Below are the major benefits of adopting ways to improve mental health;

For employer

  • Robust and an organization
  • Enhanced working relationships
  • Reduced staff turnovers and better staff retention
  • Improved productivity, performance and creativity at work
  • Reduced staff absences
  • Better reputation as an employer

For employees

  • Better working environment
  • Improved work-life balance
  • Elevated self-esteem, morale and confidence among employees
  • Improved mental and physical wellbeing
  • Lesser risks of stress and depression
  • Recovery support for mental health issues

What can be done?

Poor work environments influence the burden of mental health conditions, but steps can still be taken. An ideal employee-centric organization understands mental health’s ill effects and reduces the stigma associated with mental health problems. There are a plethora of steps managers can take to help their employees cope with mental health. So let’s just read a few of those; what say chiefs?

Create a favorable ambiance for a change

Employers can always help improve mental health at work by creating an enabling environment for better change. And by that means you need to strengthen;

  • The leadership and commitment to mental wellbeing at work, probably by integrating mental health into the organization’s relevant policies.
  • The rights to be part of work culture; by aligning employment laws and regulations with international human rights and inforcing non-discrimination policies at work.
  • The investment funds and resources; establish dedicated budgets for actions to improve mental health at work and offer mental health services available to lower-resourced enterprises.
  • The participation of employees in decision-making; holding meaningful and timely consultations with them and their representatives with lived experience of mental health conditions.
  • The Integration of mental wellbeing at work across all sectors, embedding mental health into existing systems for occupational safety and wellness.
  • The compliance with laws, regulations, and recommendations; integrating mental health into the responsibilities of national labor and other compliance mechanisms.
  • The evidence on psychosocial risks and effectiveness of interventions ensures that all action taken on mental health is based on the latest evidence only.

A few more general ways you can opt to help your employees

Survey employees regarding mental health in the workplace

Many organizations implement stress management programs; it’ll be a good start if you do the same. This helps them deal with mental health, strengthens their enthusiasm, and reflects that leadership always cares.

how to improve mental health

Make time for triviality and relaxation

Whether playing games or just a random chat about life; spending time with employees boosts productivity and builds faith. Boss occasionally sitting with workers, laughing together, and eating together creates a positive emotional response. Plus, laughing triggers relaxation, consequently reducing stress all on its own.

Make sure your employees often take time away from work

Continuous and overworking sometimes leads to burnout; thus, taking breaks from work is a must! Challenge your people to rest, recharge and connect with loved ones so that they stay mentally engaged.

Always keep an eye out for depression

It’s been recorded that almost 70% of the employees struggle with depression, but not all of them are aware of their condition. Being a helping hand, if you run a regular eye on your workforce to find the sufferer, you can save them and the costs associated with health and productivity.

The need is real!

Believe it, today’s mental health at work panorama is really unsound! So always try to be the helping hand for your workforce, always available to provide support and help. Make sure your company provides employee mental health services, including individual and couples counseling and even group therapy. After all, they spend most of their time with you, make them feel the comfort of this workplace, and offer a touch of care!

]]> https://penloom.com/all-you-can-do-to-attain-better-mental-health-for-employees/feed/ 0 Easy Ways to Relieve Period Cramps at Home! https://penloom.com/light-the-pivotal-source-for-photography-2/ https://penloom.com/light-the-pivotal-source-for-photography-2/#respond Fri, 25 Nov 2022 07:29:02 +0000 https://penloom.com/?p=6697 That time of the month is always annoying and unhandy; yes, I am talking about periods… 

Periods can be excruciatingly painful; there is no denying that. Painful periods, Menstrual cramps, or dysmenorrhea are pulsating or cramping pains in the lower abdomen of the female body. When you’re menstruating, it’s normal to experience pain in your abdomen, thighs, and lower back. Every woman experiences discomfort and pain; however, the pain level, on the other hand, can vary. While some experience dull and light pain, others find it unbearable. 

Although the discomfort is merely irritating for some women, some claim that the pain can be severe enough to interfere with their everyday activities. From there, we have decided to talk more about it and help struggling women like you with utterly agonizing pain during periods.

Periods; definition of uneasiness!

If you’re among the eight women who encounter period cramps during the menstrual cycle, your time of the month is probably the most terrifying. Besides specific adjustments to your bathroom routine, there are several additional annoying symptoms of periods. Sleeplessness, food cravings, upset tummy, bloating, sudden mood swings, irritability), fatigue, tender breasts, and more—most of which begin before your cycle actually strikes . These signs serve as alarming signs of what’s terrible is soon to come.

how to stop period cramps

What causes Menstrual cramps?

Your uterus contracts during your period to aid in shedding its lining. Prostaglandins, which resemble hormones, cause these contractions in the female body. More severe menstrual cramps are linked to higher prostaglandin levels. However, some women seem to have more severe menstrual cramps for no obvious reason. During periods, the uterus starts to contract and eventually pulls away the lining from the uterine wall  and allows it to pass through the vagina. 

These contractions may hurt or be miserable, commonly referred to as cramps (that throbbing or pain in the lower abdomen). Dysmenorrhea, the medical term for menstrual cramps!

What is dysmenorrhea?

Most menstruating women experience lower abdominal cramps, though the pain can also spread to the lower back, pelvis, or upper thighs; which is Dysmenorrhea. Also called Menstrual crampings it is severe and frequent pain during your period. There are two major types of Dysmenorrhea: primary and secondary.

Primary dysmenorrhea: This starts when your period starts and lasts the rest of your life. Intense and unusual uterine contractions might result in severe and frequent menstrual cramping.

Secondary Dysmenorrhea: This type is usually brought on by a physical reason; that develops later in life. It might be carried on by another illness, including endometriosis or pelvic inflammatory disease.

How to deal with cramps?

Many people report having abdominal or pelvic pain during periods; they are never welcome visitors. But when cramps do arrive, there are some remedies you can lean on to deal with the pain and discomfort. Menstrual cramps can be relieved by a variety of home treatments, including the ones listed below:

pelvic pain during periods

Apply heat to your belly

Heat may reduce cramping and discomfort by relaxing the uterine muscle and those nearby. A heating pad or hot water bottle applied to the belly might help to relax the muscles and ease cramps. A heating pad can also be used on the lower back to relieve back discomfort. Another choice is to take a warm bath, which helps ease the tension in your legs, back, and abdomen. Heat might help break up any knots and relieve discomfort in muscles in pain; period cramps are the same concept. Pain treatment can be easily achieved using a heating pad or stick-on heating wrap; curl up with a heating pad and get relief.

Give exercise a shot!

When you have your period, the last thing you might want to do is hit the gym. Doctors aren’t quite sure why, although it’s suspected the relief comes from the release of chemicals called endorphins, which make you feel good. However, exercising can help with pain from cramps. Heat and exercise are our two first-line options for nonmedical treatment; in fact, it is being said that people who exercise during their periods tend to have less pain. Engaging in gentle exercise always helps you feel better during periods!

You can try Yoga too!

Yoga is a relaxing practice that might help avoid or lessen menstruation problems by releasing endorphins. According to a reliable source, a study examined the impact of yoga and aerobic exercise on PMS symptoms. Yoga and aerobic exercise both dramatically reduced PMS symptoms and pain intensity. The Cat-Cow posture, Child’s pose, Plank pose, and Cobra pose are all beneficial yoga positions for PMS.

A gentle touch of oil and message!

Give your belly a massage using aromatic oils; some essential oils, especially when combined with other oils, can assist relieve period pains when massaged onto the belly.

Lavender, sage, rose, marjoram, cinnamon, and clove are among the oils that appear to be the most helpful for easing cramps. When your oil mixture is prepared, rub a few drops between your hands before gently circularly massaging your stomach.

You can also try acupuncture to get rid of cramps!

Menstrual cramp relief, inflammation reduction, endorphin release, and relaxation are all possible effects of acupuncture. A continuous course of acupuncture is more likely to be helpful for severe cramping than a single session.

Beverages always help!

When you’re feeling really bad during periods, warm beverages like hot water with honey or caffeine-free tea may be soothing. Drinking water decreases the discomfort of monthly bloating and keeps your body from accumulating water, despite the odd appearance. The ideal beverages to drink when you have cramps are warm or hot because they increase blood flow to the skin and may also assist to relax tight muscles.

Take a hot bath or soak in tub

Another technique to give your back, pelvic, and abdominal muscles the warmth they require to relax is to take a hot bath. By adding a few drops of essential oils, such as lavender, sage, or rose, blended with a carrier oil to your bathwater, you can increase the pain-relieving effects of a relaxing soak. Epsom salt may also assist in reducing muscle soreness. For best results, try to unwind in a hot bath for at least 15 minutes.

Summary

Pre and post-menstrual cramps are pretty common; however,  some situations may indicate something more serious. Sometimes, period cramps can make it challenging to go about your daily activities. But with the ways mentioned earlier, you can get some relief. Applying a heating pad to the lower abdomen, practicing relaxation, and meditation techniques, engaging in physical exercise and taking a warm bath or shower help most of the time.

However, if the pain persists or becomes so severe that it interferes with your ability to function after a few days, immediately make an appointment with your doctor. It’s crucial to consult a doctor about menstrual cramp relief if these home cures don’t work. 

Stay hydrated and take care!

]]> https://penloom.com/light-the-pivotal-source-for-photography-2/feed/ 0 Inflammatory Bowel Diseases Myths Debunked https://penloom.com/inflammatory-bowel-diseases-myths-debunked/ https://penloom.com/inflammatory-bowel-diseases-myths-debunked/#comments Thu, 24 Nov 2022 05:21:48 +0000 https://penloom.com/?p=6390 Myths Debunked

There are two types of inflammatory bowel disease (IBD): ulcerative colitis and Crohn’s disease. These diseases, as the name implies, cause inflammation in the upper (esophagus, stomach, and small intestine) or lower (colon) gastrointestinal tract. IBD is sometimes confused with IBS, which has similar symptoms but is an entirely different disorder. IBS patients do not have intestinal inflammation. Although there is no cure for IBD, proper care and treatment can help patients reduce symptoms and avoid complications.

1. Inflammatory bowel disease is caused by nerves.

Facts: There is no evidence that stress or emotions can cause Crohn’s disease or ulcerative colitis. Some people confuse IBD with IBS, which was previously known as spastic colitis and can be triggered by stress. Though the symptoms are similar, IBD is a distinct disease characterized by intestine inflammation.

2. Some people are predisposed to IBD.

Facts: The underlying cause of IBD is biological rather than emotional. IBD was thought to be part of a group of medical disorders associated with certain personality traits and a specific natural predisposition about 50 years ago. According to the most recent research, this is not the case. In fact, previous studies concluded that psychoanalysis worsened ulcerative colitis cases because no other treatment was available.

3. There is no treatment available for IBD.

Facts: While there is no cure for IBD, a gastroenterologist who specializes in IBD can work with you to find treatments that will reduce IBD symptoms and prevent complications, which may include medication, dietary changes, and/or surgery, depending on the severity of your condition.

available ibd treatments

4. I have Crohn’s disease as well as ulcerative colitis.

Facts: You have Crohn’s disease or ulcerative colitis. While these diseases are very similar in many ways, they cannot coexist. Both conditions cause intestine inflammation and may produce similar symptoms.

5. Surgical procedures should be avoided.

Facts: Many IBD patients can control their symptoms with medication and a healthy diet. Surgery can be an effective treatment option for patients who are unable to find relief through medication. A patient with ulcerative colitis who has active symptoms despite medication may benefit from a surgical procedure such as bowel resection. Temporary ostomy (temporary diversion) is a surgical option for patients with a severe, refractory perianal disease or rectal Crohn’s disease who may benefit only from complete bowel rest.

6. You must discontinue all medications while pregnant.

Facts: When taking medication during pregnancy, extreme caution should always be exercised. A flare-up of IBD symptoms during pregnancy, on the other hand, can endanger both the mother and the baby. There is limited controlled data on the safety of drugs used to treat IBD during pregnancy; however, recently published studies suggest that their use may not be harmful. Furthermore, by controlling the timing of medication administration, exposure and risk to the fetus can be reduced. Your doctor can assist you in weighing the benefits and risks of taking IBD medication while pregnant. If you are taking methotrexate, you must stop taking it before becoming pregnant.

7. You can discontinue your medications once you feel better.

Facts: Crohn’s disease and ulcerative colitis are both chronic inflammatory diseases. Medications typically alleviate symptoms. You will experience a disease flare if you stop taking your medication, even if you have been in remission for several years. The long-term natural course of IBD has shown that patients who stopped taking their medication had a high recurrence rate. Continue to take your medicine even if you feel fine!

medications for chronic inflammatory diseases

8. I have IBD because I overeat junk food.

Facts: A “bad diet” or eating too much junk food does not cause IBD. Some foods can exacerbate symptoms and make you feel worse. It’s a good idea to keep track of what you eat and see if any foods cause specific symptoms. Symptom tracking software can help you with this.

9. Because I have IBD, a little blood in my stools is normal.

Facts: Bleeding is never acceptable, even if it is minor. Stool bleeding is frequently a sign of active inflammation or another complication, such as an anal fissure or hemorrhoid. If you notice blood in your stools, contact your doctor.

10. Diet can help to alleviate symptoms.

Facts: Inflammatory bowel diseases are caused by an unbalanced immune response. The body continuously sends the signal to promote inflammation by releasing TNF-. TNF-blockers are medications that can interrupt this signal and stop the inflammation. Avoiding specific foods will not achieve this, which is why there is no recommended diet for IBD patients.

Living with Crohn’s or Colitis may necessitate dietary changes. You may need to avoid certain foods to alleviate your symptoms, or you may need to take extra precautions to ensure you’re getting enough nutrients. There is no one-size-fits-all diet, but this information will help you understand how food affects your condition so you can make the best choices for yourself.

11. IBD only affects the stomach.

Facts: If you are having active inflammation causes daily symptoms which do not equate to “just a tummy ache.” Not in the least.

My common IBD symptoms are listed below in no particular order;

  • Fatigue
  • Bloating
  • Ulcers in the Mouth
  • Buttock ache (fistula)
  • Generalized pain throughout the body
  • Pain in one area (tummy)
  • Gaining weight
  • Loss of weight
  • Minor cramping
  • Unbearable cramps
  • Diarrhea
  • Stool blood loss
  • Iron deficiency
  • Struggles with mental health 

These are simply my symptoms. Many IBD patients report even more symptoms (eye swelling, skin irritation, etc..).

Because it is the most visible symptom, we believe people assume IBD is only about stomach problems. You can see someone running to the toilet or how bloated their stomach is (if they show you), and IBD is much more than stomach problems.

Conclusion

These were a few myths about Inflammatory Bowel Disease that we have just cleared. Takes these important takeaways when you find a person suffering from IBD:

  • If someone tells you they have Inflammatory Bowel Disease, don’t give them advice unless they ask.
  • Everyone’s Inflammatory Bowel Disease journey is unique.
  • Simply because you know someone who has Inflammatory Bowel Disease does not mean you understand every case.
]]> https://penloom.com/inflammatory-bowel-diseases-myths-debunked/feed/ 1 List of Foods That Are Diabets Friendly https://penloom.com/electric-scooter-want-it-for-the-long-run-understand-and-maintain-it-2/ https://penloom.com/electric-scooter-want-it-for-the-long-run-understand-and-maintain-it-2/#respond Wed, 23 Nov 2022 07:54:37 +0000 https://penloom.com/?p=6201 Diabetes has become a prevalent disease in the past few years; one can blame lifestyle and eating habits for the rocketing cases. Even though the disease is omnipresent, there is not enough awareness about the same. 

Diabetes is often linked to elevated blood sugar levels, which is partially true. However, there are broadly two types of diabetes, Diabetes Mellitus and Diabetes Insipidus.

Types of diabetes:

Diabetes Insipidus:

It is an uncommon disorder that results in an imbalance of body fluid concentration. This type is caused by disturbed ADH levels (ADH is a hormone)

Diabetes Mellitus:

This is the type that we are familiar with; this type can be linked to spiked blood sugar and reduced insulin levels. Insulin is the hormone responsible for keeping blood glucose levels in check.

Diabetes Mellitus can be further classified into type I and type II diabetes, in which the former is genetic, and the latter is acquired in later stages of life. You can blame lifestyle and eating habits for type II, type I is also called Juvenile diabetes as the symptoms are observed in the early years of life.

Common symptoms of diabetes:

  • You Urinate a lot, often at night
  • You are losing weight without even trying
  • Having numb or tingling hands or feet
  • You are very thirsty
  • You are developing a blurry vision
  • Feeling very tired
  • Hungry most of the time
  • Have a dehydrated skin
  • Having more infections than usual
  • Sores are healing slowly

common symptoms of diabetes

Specific Symptoms:

Type I:

Vomiting, nausea, or stomach pains are common symptoms and usually develop within a few weeks. The symptoms typically start when you are a child or teen; that is why it is also called juvenile diabetes.

Type II:

 The symptoms of this diabetes are common and take years to develop; that is why the disease remains undetected for a long time among many. The condition is reported mainly in adults.

Importance of diet for people with diabetes:

The sugar in your blood comes from specific food components called carbohydrates. The rise in blood sugar levels is directly linked to carbohydrates in food. Examples of foods rich in carbohydrates are candies, tortillas, sweets, sodas, white rice, etc.

In the case of diabetic patients, the blood sugar levels can not be controlled due to reduced insulin production. Therefore, the spiked blood sugar level can cause several health issues like vision loss, sepsis, heart issues, etc. Consequently, it is essential for diabetic people to maintain a balanced diet.

spiked blood sugar level

The suitable food items for diabetes patients

Food with a lower glycemic index releases glucose slowly in blood and thus does not quickly shoot in blood glucose levels. Therefore, a diabetic person should follow a strict diet rich in fiber and food with a lower glycemic index. 

The list of food items

Green, leafy vegetables

Green veggies are rich in essential vitamins, nutrients, and minerals; to the added advantage, they have minimal impact on blood glucose levels. 

Examples are kale, spinach, cabbage, bok choy, broccoli, lettuce, etc. 

The leafy green vegetables, especially kale and spinach, are rich in vitamin A, Calcium, potassium, fibers, and proteins.

They are helpful for diabetic people because of their rich antioxidant contents and starch digesting enzymes. The food is highly beneficial for diabetic patients.

People can consume these vegetables in salads, soups, side dishes or combine these with chicken or tofu.

Whole grains

Whole grains are highly desirable for diabetic people because of their high fiber content and lower glycemic index.

A rich fiber diet slows down the digestion process and allows slower digestion of nutrients and glucose, which helps in stabilizing blood sugar levels.

Some examples of high fiber diets are whole grain bread, quinoa, bulgur, brown rice, rye, millets, whole grain pasta, etc. 

Try substituting regular pasta and white bread with whole-grain substitutes.

Fatty Fish

People need specific amounts of good fats for the proper functioning of their bodies and their brain and heart wellness. Fatty fish are rich in Omega 3 fatty acids, such as docosahexaenoic acid and eicosapentaenoic acid. Moreover, polyunsaturated and monounsaturated fats help improve control over blood sugar and blood lipids in diabetic patients.

Several fishes are rich in polyunsaturated and monounsaturated fats. E.g., Salmon, Trout, Sardine, Mackerel, etc.  

You can pair the grilled fish with sauteed veggies for an incredible meal. 

If you are not a non-vegetarian, you can try plant-based alternative sources for these fatty acids—for example, spirulina.

Walnuts

Nuts, like fish, are rich in good Fatty acids and can keep the heart healthy. Specifically, walnuts are rich in alpha-lipoic acid (ALA); ALAs like Omega 3 are suitable for a healthy heart. And as diabetic people are prone to heart diseases, walnuts make an excellent diet source for patients. Walnuts are also known to reduce the risks of getting diabetes.

You can add a handful of walnuts to your breakfast or salads.

Citrus fruits

The citrus family is an excellent source of vitamins and minerals without carbohydrates, especially vitamin C. Due to a rich amount of flavonoids, fruits are also known to have anti-diabetic effects. 

Moreover, they are rich in potassium, folate, and vitamin C sources.

You can consume Oranges, grapefruits, and lemons.

Berries

Berries are a rich source of antioxidants and help prevent oxidative stress, which can be linked to a wide range of health conditions like heart diseases and cancers.

Chronic level of oxidative stress in people with diabetes, due to imbalance between antioxidants and free radicals (Which are highly unstable) in the body.

In addition to that, they are a rich source of Vitamin C, k and minerals magnesium, potassium.

You can consume berries like strawberries and blueberries either in breakfast or in the form of snacks like smoothies.

Probiotic yogurt

Probiotic yogurt contains good bacteria, beneficial for gut health and digestion.

Probiotic yogurts are also known to improve blood cholesterol levels and mitigate the risk of heart problems; one of the effects also includes a reduction in levels of inflammation due to oxidative stress and increased insulin sensitivity.

A person can choose unsweetened yogurt for breakfast, snacks, or dessert.

Cut down on sugars!

The intensity with which the diabetes cases are shooting indicates that we need to alter our lifestyle and diet. A balanced diet is vital not only for a diseased person but also for a seemingly healthy individual.

The dietary tips and the list of mentioned foods can do wonders for diabetic patients, bringing their blood sugar levels down.

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