Things To Know About A Drug Addicted Person And His Substance Use Problem

If you want to know more about why a drug-addicted person acts the way he or she does, then read this article. It may shock you to learn about these things, but it’s the truth. People addicted to substances or drugs will show these signs and facts. You who don’t have this type of mental health problem, you must understand how this all transpires. (Betterhelp is one of the sites that helps people with mental health issues, like drug addiction – you can get more information about it here and on this review, as well.)

Continue reading Things To Know About A Drug Addicted Person And His Substance Use Problem

Warning Signs Of Drug Abuse And Addiction

“Addiction is an illness that has a strong behavioral component,” explains David Sack, MD, board certified in Addiction Medicine and Addiction Psychiatry. “Those who are susceptible to addiction experience drugs and alcohol in a very different way than average people.”

Here are some signs on people using the “common” drugs: Continue reading Warning Signs Of Drug Abuse And Addiction

Alcohol Use Disorder

 

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How much alcohol is too much? People are so used to the “happy hour” or “thank God it’s Friday” scene that they binge on alcohol thinking there is nothing wrong with it. Yes, alcohol for those who are of legal age is an allowed beverage. It can temporarily make you escape reality with its soothing and intoxicating effect. This is perhaps the reason why some people get addicted to it without knowing what hit them. Howards C. Samuels, Psy.D. shares, “I’ve encountered, time and again, hapless souls whose journey into addiction began with the client being completely aware that something was terribly wrong with them, yet not knowing how to deal with it or—even worse—not having the resources to deal with it.” He added, “For them, drugs and/or alcohol are little more than a coping mechanism that oftentimes quickly blossoms into newer and harsher problems that become the cure that almost kills them.” Continue reading Alcohol Use Disorder

Ways To Relieve Your Stress

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Experiencing stress is normal as it is an everyday occurrence. However, having it for a long time can put you and your health at risk. Therefore, it’s important to know ways and techniques on how to cope with stress.

“Turning to food, alcohol or drugs often just turns one set of problems into another that can balloon out of control,” says Lynn Ponton, MD. “It’s better to avoid those unhealthy coping mechanisms from the start, and find good ways to keep your stress under control.”

People experience stress as a response to the emotions felt during events that happen. But too much of these can lead to a person being overwhelmed and thus feeling stressed. People have different levels of stress tolerance. Some levels of stress can be good to motivate for some but at the same time, it may be too much for others.

 

When stress becomes overwhelming, the body goes into a flight or fight mode wherein stress hormones like adrenaline and cortisol are released. The person will then experience a faster heartbeat and breathing, tense muscles, and higher blood pressure. This is not a good physical sign if in the extreme.

 

You need to loosen up and relax. But how can you do that? Here are ways to relieve your stress. It worked for many and it might work for you.

 

The Cooper Review – For Stressed Out Office “Slaves”

 

The Cooper Review is a blog founded by Sarah Cooper. This is filled with satirical articles and cartoons relating to corporate humor. This blog is definitely a must-see if you’re stressed at work.  The cheapest way to chase stress away is by laughing. Laughing counters cortisol so laugh to your heart.

 

If recommended by the doctor to laugh and giggle to reduce your stress, trust them. It’s not ridiculous like you would think because it could help reduce stress and improve your memory and mood. The blog contains all kinds of articles and content ranging from anything like tips to even secrets about Facebook. There will definitely be one that will suit your liking.

 

Are You An Adult ADHD? Make A Structured List To Get Rid Of Stress

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Having a rigid schedule might seem off-putting to you if you have ADHD but having one can help you in the long run. A structured list of what to do can help guide you on your day and minimize distractions. “Stress can be paralyzing,” says Margarita Tartakovsky, MS.  “Doing what’s within your power moves you forward and is empowering and invigorating.” Make a list of what you’re going to do starting from waking up in bed and if possible, include the time. By doing this, your circadian rhythm or body clock can stabilize and give you better sleep – reduced stress!

 

There might be times wherein you will feel like you don’t need to organize your list and your day, but don’t believe that feeling. ADHD can always sneak up behind you and take you by surprise. With that comes the feeling of mental stress and physical distress.

 

Self-Awareness Can Help Ward Off Stress

 

“Stress, like many things, is easier to deal with when we catch it early,” says Sharon Martin, LCSW.  Sometimes, you might not recognize that you’re already stressed until you’re nearing a breakdown. Take note of what you’re feeling and your physical responses like your muscle tension and heartbeat so that you can be aware and vigilant. If there are signs pointing that you’re stressed do these steps:

 

  • Close your eyes and take deep breaths. Do this slowly for 20 times.
  • Do some stretching while standing up for a couple of minutes.
  • Go outside and take a walk.

 

Take Time To Play And Have Fun

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Life is too beautiful just for you to make it revolve around work. Taking a break every now and then by going out to the movie or going to an amusement park can go a long way. It’s always important to take a breather so that you won’t be overwhelmed.

 

Stress happens to everyone but it’s important not to let it go to extreme heights. Practice the ways mentioned above. It can really help. To prevent it from reaching too high levels and having a negative impact like depression or anxiety, you need to go to the professionals for help. Reach out to the specialists in an online counseling website called BetterHelp. The reviews about the site are excellent which can be found on this page and also on this site.

Healthy But Not Wealthy: Healthy Living On A Budget

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It’s easy to get lost in the social media frenzy of diet fads and gym subscriptions when you’re exposed to those images every day. These “lifestyles” are mostly for show, designed to make you feel bad about yourself and spend money on things you don’t need. It’s hard to deny that healthy food can be quite expensive. It doesn’t mean that you need to go beyond your budget to stay healthy.

Healthy Lifestyle Without Spending A Lot

For some people, eating healthily means consuming expensive, single-serve, “organic” meals in restaurants. For others with a tight budget, this is highly impractical. Indeed, the reality today is that we need to be smarter with our expenses. There are bills to pay, funds to raise, and savings to invest. “When we try to make radical changes, like giving up sugar or never eating out, we are using more willpower than if we make small or moderate changes,” says Sharon Martin, LCSW. “An alternative that works for many people is to make small, incremental changes.

So, if you want to spend less but be healthier all the same, here are some of the foolproof ways you can follow to lead a healthy lifestyle.

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Budgeting And Planning

Majority of unwanted expenses are rooted in unplanned and impulsive purchases. Not only is it impractical, but it also leads to a lot of unhealthy food going into your shopping basket. If you want to be healthy without breaking the bank, budget your money.

“Having short- and long-term goals is key to smart spending,” says Jonathan Rich, Ph.D.

When you do your groceries, set a limit to your spending and do not go beyond that limit. To help you do this, you need to plan your meals as well. Purchase only the food that you know you will consume, especially perishables such as meat and vegetables. Stick to the budget and stick to your meal plans and you’re all set.

Buy Everything Wholesale

In relation to the first point, sometimes it’s cheaper to buy products wholesale. Of course, this doesn’t apply to perishables; otherwise, it’s the more affordable and healthier option. Wholesale food items are usually less processed than their smaller-serving counterparts.

Buy whole grains like oats and brown rice wholesale at your local wholesale club. Check your pantry and storage for food items that are still available, and take stock of the things that you use often. Do a quick research of healthier options for pantry staples and buy them on your next grocery run.

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Cook At Home And Pack Your Lunch

When you’re hungry, you tend to look for food that is quickly prepared and filling, two characteristics that fast food promises and delivers well. But at what cost?

“Re-organize your schedule to include time for healthful eating and exercise,” says Micelle Maidenberg, Ph.D.

Cut the junk food from your grocery habits and replace them with healthier ingredients such as fresh produce. Instead, start cooking your meals at home and take them to school or work with you. Set aside a day in your week for bulk meal preparation, and you’ll be surprised at how much time you will save.

Cooking at home means you know what goes into your meal. You’re also sure that the meal preparation is safe and clean, as well as healthy. If you bring home-cooked meals with you, you’re also less likely to lose money on empty calories from fast food.

Health truly means wealth. In reality, maintaining a healthy lifestyle is an excellent financial investment. These days, healthcare costs are skyrocketing. Eating well and keeping up with your fitness can keep health concerns away not only today but also in the future.

If there’s a will, there’s a way. Living a healthy lifestyle is not impossible on a tight budget. It only means that you need to be smarter with both your time and money.

Exercise Versus Diet: The Weight Loss Debate

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Ever wanted to lose a few extra pounds? For many people, weight loss is something they want to achieve as part of their health goals. If you’ve done some reading, you will find that weight loss techniques focus almost exclusively on two things: diet and exercise. Unfortunately, a lot of sources disagree on which of the two is better for shedding fat. A study conducted by Rick Nauert, Ph.D. says that “… exercise alone does not help a person lose weight.” 

What you need is a balanced view of how each of these two options can help you lose weight. They act through different mechanisms, and you might be surprised to learn that diet modifications trump exercise routines. Nevertheless, you should do both if you’re serious about losing weight.

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Exercise For Weight Loss

Human bodies are equipped to store excess energy, mainly in the form of fat. In the past, this feature served as a safety net, allowing early people to survive during times of scarcity. Technologies such as vehicles permit us to do more while expending fewer calories, leading to an energy surplus that leads to weight gain.

Therefore, it makes sense to increase the calories you burn. Exercise does increase your calorie expenditure. Cardiovascular exercises work out your entire body, especially the cardiovascular system. Your body needs to increase its metabolic rate to supply enough energy to complete the workout.

Anaerobic exercises also burn additional calories during the workout, although not as much as cardio. However, they have another weight loss feature. For the first few hours after exercise, your body is busy trying to restore itself to its resting state. This process consumes additional energy, which means that you continue to burn extra calories even after your workout. Strength exercises also increase your muscle mass, which increases the base amount of calories you expend every day.

However, fat is a dense form of energy storage. One gram of fat has nine calories. The energy you get from one pizza slice can translate to nearly an hour of running. Additionally, your body eventually becomes used to physical activities, so you may find yourself burning fewer calories unless you switch routines.

Dietary Changes For Weight Loss

Aside from increasing the rate at which you burn off calories, you can also reduce the number of calories you eat. Given how energy-dense some food is, you should expect better weight loss by making changes to your diet. Experts often quote that 75% of your weight loss potential comes from the food you eat.

“…our intense focus on finding just the right diet can keep us from paying attention to what really matters when it comes to weight loss: actually sticking to whichever diet you’ve chosen,” says Christy Matta, MA.

However, you should still tread lightly. Many people do this through fad diets that propose significant changes to what you eat. For example, the ketogenic diet suggests low-carbohydrate meals laden with protein.

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Many of these diets deviate from the balanced portions that medical experts suggest. While they provide rapid weight loss, the extreme energy deficit forces your body to use other materials as fuel, such as the protein in your muscles. The result: weaker bodies and malnutrition.

What works? Avoid junk food rich in unhealthy fats and sugars, such as most fast food. Instead, eat more fruits and vegetables, which fill you up with fiber and nutrients without adding too many calories. Eat enough carbohydrates to power your body while still triggering a mild energy deficit. Also, consume protein to help your muscles rebuild.

Partner your diet with physical activity. “People want to see that positive influence,” says Lora Cavuoto, Ph.D. “Understanding how social influence affects people’s participation in health programs can lead to better-designed wellness interventions.”

Your body’s metabolism may slow down once it detects that you’re eating less. Exercise forces your metabolism to remain high. In this way, diet and exercise can work together to aid you in losing weight.

The Two Exercise Types You Need To Be Healthy 

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Many people view exercise as one of the golden health habits. Indeed, physical activity is one of the best practices you can adopt today to improve your overall health. Given the rise of lifestyle diseases, such as heart disease or diabetes, people now pay more attention to how their daily activities affect their bodies. Exercise is a great way to make your body stronger and more resistant to these diseases.

However, you might have heard about two types of exercise: cardio and strength training. Ever wondered which one is better for you? They both improve your health through different methods. You need both to maintain your body in top shape, so you should incorporate both into your daily life.

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Cardiovascular Exercise

As the name suggests, cardio or aerobic exercise primarily targets your heart and lungs. Cardio includes repetitive movements done at moderate intensity for an extended period. Classic exercises falling under this category include walking, running, cycling, or long-distance swimming.

As your body continuously moves, your heart tries to increase its output by raising its heart rate. Over time, your heart muscles become stronger and more richly supplied with blood vessels. When you’re at rest, your heart rate drops since your more efficient heart doesn’t need to beat as often. Your heart can rest more during inactivity to respond faster to sudden activity spikes.

“Participating in exercise 4-5 days per week is necessary to keep your heart young,” says Shigeki Shibata, MD.

At the same time, your lungs need to adapt by being more efficient at gas exchange. They need to transfer more oxygen into your blood and remove more carbon dioxide. The diaphragm and other breathing muscles need to strengthen so that they can help the lungs expand and contract more efficiently. Exercise makes your lungs more efficient and increases the endurance of your breathing muscles.

Cardio affects the entire body, not just the cardiovascular system. It improves metabolism and helps prevent some forms of diabetes from occurring. It also strengthens the immune system, leading to a lower risk of infections and cancer. During workouts, cardio consumes more calories than anaerobic exercises, directly increasing your potential to lose weight. “Emerging research, however, warns that individuals can overdo exercise increasing the risk of a cardiovascular event,” warns Rick Nauert, Ph.D.

 

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Anaerobic Exercise

Unlike cardiovascular exercise, anaerobic exercise doesn’t require as much oxygen. Anaerobic exercises consist of rapid bursts of muscle activity, performed at high intensities. A proper routine includes enough rest to allow your muscles to recover between movements.

A classic exercise in this category is weightlifting, whether it involves machines, barbells, dumbbells, or even bodyweight. Other examples include short sprints and plyometric movements.

Anaerobic exercises target specific muscle groups. When muscles feel stress during training, they adapt by building more muscle fibers per cell. This mechanism results in stronger and bigger muscles. Bones and other connective tissues become stronger and less likely to get injured.

“Many people want to give up on exercise because they don’t feel that they have enough time. However, HIIT may be a viable, time-efficient exercise option, even for inactive people who have never tried it before,” says Matthew Stork, Ph.D.

Despite targeting specific muscles, anaerobic exercises also have systemic effects. The intensity of the workouts stimulates the body to burn more energy during post-exercise recovery. As a result, people who lift weights burn more calories even hours after a workout. The larger muscle mass provided by anaerobic exercise means that you consume more calories per day, even when you’re at rest. Hence, anaerobic exercise is also an effective way to lose weight.

Want to get the best of both worlds? You should do both aerobic and anaerobic exercises. They complement each other, so doing one of them helps you become better at the other. If you regularly delve into these two exercise types, you’re on your way to a fitter body.