janvier 2016 - My Life My Health

15 Tips for Eating When Nauseous

Over at the group forum I found out that having issues with eating while feeling anxious is more common than I originally thought. If one of your symptoms from anxiety is feeling nauseous, than naturally food does not sound appealing. However, if you are having a hard time where your anxiety is extremely high on a daily basis, you could be worried about the effects of what not eating can do to you.

I face this issue constantly. At first it made me feel really guilty because I figured I was doing more harm to myself. But over time I have learned to listen to my body and follow its lead. For example, I have said this before and I'll say it again. Unless you have an eating disorder like Anorexia, your body won't let you starve. It is always looking out for its self preservation which is why you have the anxiety to begin with- your body senses a danger of some kind. (I am no doctor, so if you do starve, please don't haunt me).

I learned this lesson in a different way when I was pregnant. All my life I have tried to gain weight unsuccessfully. When I found out I was pregnant I was really worried I wouldn't be able to gain enough weight. However my body knew what needed to be done and I was able to gain 30 pounds. This let me know that when I am not pregnant, my body is doing what it needs to, and if gaining weight isn't one of them, than maybe I should accept my normal as ok.

So anyway, onto what I want to share. When your feeling sick but feel like you need to eat something, here are some helpful tips:

The first tip is one I've figured out on my own.

1. I like to sip on Ensures when I am really anxious and nauseous because for some reason its easier to drink than eat. Ensures are considered meal replacements and are full of good stuff for your body. I personally like the chocolate flavored ones.

These next tips are for nausea in general. Found from thebody.com. "If nausea tends to occur at breakfast, try to take it easy in the morning and have already prepared foods on hand for when you're hungry. Try breakfast bars, dry toast or re-heat oatmeal that you prepared the night before. Consider not cooking breakfast as seeing and smelling food in the morning can trigger nausea.Consider the following tips to help manage nausea. These suggestions have worked for others."

2. Leave dry crackers by your bed. Before getting out of bed in the morning, eat a few and sit in bed for a few minutes.
3. Sip cool, not cold, carbonated drinks, like ginger ale, 7-Up, Sprite or cola. (make sure its caffeine free as that can aggravate anxiety)
4. Try some peppermint, chamomile or ginger tea -- they may calm the stomach.
5. Avoid hot, spicy, strong-smelling and greasy foods that might upset your stomach.
6. Eat foods at room temperature or cooler; hot foods may add to nausea.
7. Try using capsules of ginger root powder, available at health food stores. Ginger may reduce symptoms associated with motion sickness, like dizziness, nausea and vomiting.
8. Fresh ginger, lightly cooked or juiced with fruits or vegetables like carrots or apples, is great to add to the diet, and may be as effective as dried ginger.
9. Try the BRAT Diet (Bananas, Rice, Applesauce and Toast).10. Prevent dehydration during bouts of nausea by drinking small amounts of clear and cool beverages every fifteen minutes or so. Then gradually work your way back up to normal eating by taking small sips of water every several minutes. Increase the intake until you can tolerate a small meal.
11. If you vomit, replace fluids with broth, carbonated beverages, juice, Jell-O or Popsicles.

This next tip comes from following my sister's advice of making every bite count. I wanted to make sure that when I could eat, it was something that would give me energy and nutrition so I could keep up with my child. So I did some research to see what foods could help the most. I found this:

12. "To get an energy boost, eat a snack with 200 to 2,000 mg of tyrosine, like 8 ounces of plain low-fat yogurt (656 mg); 1/3 cup of dried soy nuts (850 mg), or 1/4 cup of Parmesan cheese melted on bread (1,314 mg)." For more info on tyrosine read the entire article here.

13. Eat slowly: Rather than chowing down on foods, take nice and small bites so that you don't build up more nausea. Eat more frequently throughout the day if you have to, but be sure to not eat such heavy meals for your body may have a hard time digesting it.

14. Resting with your head elevated: If you're lying in bed, be sure to keep your head elevated simply by placing two pillows on top of one another. If you don't want to be lying down, simply sitting up, rather than leaning will also do the trick.

15. Avoid brushing your teeth: It's not such a good idea to brush your teeth when you're feeling nauseous because having your mouth open for a while can really start to upset your system again. It's safe to brush your teeth when your nausea has greatly decreased.

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How To Improve Your Online Privacy With These Easy Steps

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The good news is that it's really easy to beef up your online security. These quick and simple steps will considerably strengthen your systems against criminals and snoops.

1. Get a quality VPN service

The quickest and easiest way to improve your online privacy is to get a quality VPN provider. The best services, like ExpressVPN, will secure your internet connection from prying eyes. A VPN will make your internet connection completely private and will keep no record of your internet activity.

2. Use a password manager

It goes without saying that a strong password will protect you more. You should also always use a different password for each account you have online. The best way to do this is with a password manager. It will encrypt and store all of your credentials for every site, so that you don't have to remember them all. Logins will fill out automatically, which means you'll spend less time frantically trying to remember your pet's birthday. Pick a strong master password and let the program do the rest.

3. Keep your system up to date

Setting your OS to update automatically requires minimal effort, and will considerably strengthen your defence against cyber attacks. It's important that you always have the latest security updates on your machine. They are released for a reason - to fight the increasingly sophisticated criminals who are constantly searching for ways to attack you and harvest your data.

4. Don't forget Your Mobile Connections

Connecting from a mobile device is increasingly the way most people get online. There's no point securing your desktop if you leave your iPad connection open. That's why it's important to choose a VPN service which will work across all devices and operating systems.

5. Don't trust Free and Public Wifi.

In many cases, it's free because they are harvesting your data. And that's just the provider. Criminals and snoops can also use the same connection to gain access to your files.

Getting secure online is more common sense than cost. A few straight thinking minutes can have your systems operating far more securely. VPNs are worth more than their weight in gold.

VPNs Weigh Nothing

Literally. There's no bulky equipment, It's just software. It's also lightweight software that won't hog any resources. In fact, it can often speed up your system. ISPs increasingly throttle traffic to certain websites. They do this without telling you, or even admitting it. They may use phrases such as "Traffic Shaping", but don’t be fooled. It's throttling. A VPN hides the sites you are looking at, so it's impossible to have your connection "trafficked".

Honorary Mentions: What about Tor?

There are other methods of securing your data online. Perhaps by using the Tor network. And while it is not as tricky (or dangerous!) as some make out, it just isn't as simple as a good VPN service.

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Even More About Morning Anxiety: Its All About Your Attitude

Morning anxiety fascinates me. It also haunts me and I hate it with a passion, but its a curious thing. How is it that the moment you open your eyes you can go from peaceful sleep to out of control fear and panic?!? And how is it that sometimes its in my life on a daily basis and other times its nowhere to be seen for long periods of time?

I've done a lot of research on this topic not only because I struggle with it often, but its also the number one search that brings people to this site, so I know that a lot of you are struggling with it too.

Usually when the morning anxiety sets in, it takes me about a week or so to really remove it from my morning routine. Every time it comes one of two things happen. I either fear the morning anxiety and feel guilty and ashamed when it shows up, or I expect it to be there and tell myself its not a big deal and I can handle it. There are lots of little tips I have spoken of before but I have learned over time that for me, the best medicine for my morning anxiety is my attitude towards how I approach it each morning.

When I feel guilty and embarrassed about my morning anxiety, and when I give into the fear thinking that its too much to bare, a funny thing happens. My anxiety gets even worse and I am usually sick all day long until right before bedtime when I can finally eat something and relax. This can continue for a few days where I hardly eat anything because I feel so sick.

It gets so bad that I am forced to change my attitude. I tell myself the night before that I don't need to get upset if I wake up with anxiety. In fact I tell myself I should expect it to be there and stop worrying about if it comes again. I say, when I wake up and the anxiety hits, this is what I am going to do. I am going to tell myself that its ok that I feel this way, its not a big deal, and I can handle it. I CAN handle it! I can do whatever I need to throughout the day with the anxiety.

Then I will get out of bed and do something to distract my mind. Just start my day. Lately if my little girl is still sleeping I will get out my iPhone and play this app that I am addicted to called Scramble. Really, I am pretty addicted to it, and the sad thing is I am not even that good! But its an easy distraction. I have observed that when I can stay positive and treat my anxiety this way instead of as such a horrible thing to dread, it is much less severe throughout the day and eventually after a couple days of thinking positively about it, I will wake up anxiety free.

The positive affirmations stuck around my house really help to reinforce the positive thinking. I have one on my light on my nightstand so its the first thing I see when I wake up. I have one in my closet so when I get dressed I see and read it. You get the idea.

Sure there are some days as I have chronicled where I don't want to work at being positive. Its too draining and I just want to vent because I am annoyed that I even have to deal with this in the first place. But I find that I have more strength and have more positive days than the days I just want to vent and have a pity party for myself.

I hope you find this useful for your own morning anxiety because it really is an awful thing that if you let it, can effect your whole day. But waking up with anxiety doesn't have to set the tone for your day. You can accept it instead of fearing it and in doing so, you are controlling it and not letting it control you.

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10 Common Ways to Trigger an Anxiety Attack

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There are many things we can do to work on our anxiety. The first is recognizing what it is that we do to ourselves that cause anxiety attacks. Sometimes we feel like they are completely out of the blue, but I bet if you thought about all of them long enough and figured out what you were doing before it happened, what you ate, who you were around, what you were thinking, etc. you would eventually figure out what your "triggers" are. Here are some of most common things we do to ourselves that can trigger attacks (in no particular order):

Play the What if Game and other negative self talk- Setting Ourselves up for Failure
Poor Self Esteem- thinking we're not worthy enough to be around others and be liked for who we are
Put too much pressure on ourselves to be "perfect" for others or not to have an attack
Focus on ourselves more than those around us
Eat poorly, drink a lot of caffeine
Do not exercise and or meditate regularly
Full Exposure to our phobias instead of baby steps
Do not get enough rest at night
Hold in our feelings
Do not focus on breathing deeply- I think I will focus more on this particular topic tomorrow as it is so helpful for calming you down when you feel initial anxiety symptoms.

If you are still not sure why you have anxiety attacks and you desperately want them to stop or at least reduce in their frequency or severity, take a look at these and see if you are giving in to any of these triggering behaviors, and make the needed adjustments.

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These indicate which wireless technology your phone currently uses and it refers to your data connection. Explanations below

GPRS stands for General Packet Radio Service and it is the slowest one, it is a data connection standard available in GSM networks - the second generation cellular networks (2G). GSM traditionally work on 900, 1800 and 1900 MHz and they were initially designed for circuit-switched voice service. Channels are spaced 200 kHz, usually several of them per base station, each channel having 8 time-slots. A single voice connection would occupy one time slot, so this is a combination of FDD and TDD - Frequency Division Duplex and Time Division Duplex. Later came HSCSD (circuit switched data) which worked in a similar manner to a dial-in modem connection, but it was GPRS that made the wireless cellular data revolution - in GPRS data is sent in packets, just like on computer networks (as opposed to circuit-switching). This of course required a major redesign of the operator's core network, adding packet-switching nodes to support IP packet data, hence a GSM network with GPRS is sometimes called 2.5G. Expect speeds of several tens of kbps.

E stands for EDGE (Enhanced Data Rates for GSM Evolution) and it's sometimes called Enhanced GPRS. It is basically what the name says - enhances the GPRS standard by adding a few more modulation schemes with higher data throughput. The network architecture is almost unchanged, but the data speeds increased noticeably - expect data rates above 100 kbps. Sometimes called 2.75G.

3G - a 3rd generation network, the UMTS (Universal Mobile Telecommunications System), is a completely different technology from GSM and its enhancements. It usually works on 2100 MHz and the big difference from 2G is in how different users share access to the radio channel - in case of 3G it's WCDMA: Wideband Code Division Multiple Access - a single 5 MHz channel is shared for all connected mobile phones and each phone has a special code assigned for decoding its data. The barebone UMTS (without HSDPA/HSUPA) will typically give you several hundreds of kbps.

H - not in your question, but nevertheless also often pops on the phone screen. It is to 3G what EDGE was to GPRS - significantly higher speeds, but without much network architecture changes. HSDPA (or HSUPA) means High Speed Downlink (or Uplink) Packet Access, and it's an extension to the 3G standard that increases the data throughput speeds - expect several Mbps.

4G - 4th generation network called LTE (Long Term Evolution), works in a very different manner than 2nd and 3rd generations. Shared access is done by OFDMA - the available channel is divided into subchannels (also called subcarriers) and each of them is treated separately; groups of those subcarriers are assigned to different mobile phones. Also LTE is designed as a data-only network so all of the traffic is IP-based and there are no more circuit-switched connections. In fact unless the operator has VoLTE service (Voice over LTE), your 4G connection will only handle sending data, and to make/receive a voice call your phone will have to fall back to a 2G or 3G network. Of course the data speeds will be quite higher, you can expect tens of Mbps.

Top 40 Android Secret Codes for your Mobile Phone

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Android is now over seven years old and despite the green robotandroid peeking out of phone shops up and down the highstreet, there are still plenty of people who don’t know what Android is.

If you fit into this category then have no fear; this here is your complete guide to understanding Android and what to expect, including the best Android mobile phones, Android apps, which games you can play, the very best features you can enjoy and how to update to the latest version.

6 Mistakes That Can Slow Your Metabolism

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Why That's a Problem—You're missing out in a simple (and delicious) way to temporarily increase your metabolic burn. "Caffeine stimulates your central nervous system," explains Marisa Moore, RD, in private practice in Atlanta and a past spokesperson for the Academy of Nutrition and Dietetics. "It's estimated that drinking caffeinated coffee can increase your metabolism by about 15 percent for up to 3 hours." Add that to the ever-expanding tally of java's health benefits: lowered risk of cardiovascular disease, diabetes, cognitive decline and, most recently, a decreased risk of premature death.

The Fix—As long as caffeine doesn't leave you a jittery mess, try making the switch. If other issues like acid reflux are holding you back, these healthier caffeine routine tweaks can help

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It seems that there is a lot of interest in morning anxiety. I was curious about this because when my anxiety is the worst, its always in the mornings. So I decided to do a little research on my own. Interestingly, Jerry from rxlist says,

"Yes, depression and anxiety are worse in the morning. That is when your body's cortisol level is the hightest(cortisol is stimulating) and that accounts for probably part of what you are feeling. Cortisol is the stress hormone, your body produces when you are under stress.
The paradox of stress/cortisol is that anxiety produces cortisol, which produces anxiety which produces more cortisol, which causes you to feel more anxious...etc....
Soon you find yourself in this never ending cycle of anxiety and depression.
What you must do to get well is ACCEPT your anxiety. You must ACCEPT your feelings and not try to fight them. Do this long enough and an interesting thing happens, the anxiety goes away."

Deanne Repich from her article Understanding Early Morning Anxiety says,

"Another reason why symptoms can be worse in the morning is because your blood sugar is low when you first wake up. You have gone all night without food.

It's important to maintain a constant blood sugar level because the brain uses sugar, also known as glucose, as its fuel. If blood sugar levels are too low or drop too fast, then the brain starts running out of fuel.

This causes the brain to trigger the "fight or flight" response. The "fight or flight" response sends a rush of adrenaline, cortisol, and other neurotransmitters through your body to prepare you to fight or flee the perceived threat (low fuel).
This process can trigger physical reactions ("symptoms") such as trembling, rapid heartbeat, sweating, panic attacks, fatigue, insomnia, mental confusion, nervousness, dizziness, and more."

That makes sense to me. It couldn't just be a coincidence that so many people seem to have anxiety around the same time. Other reasons I strongly believe we have morning anxiety are because of anticipatory anxiety and Negative Self Talk.

So how can we overcome our morning anxiety? I did a post awhile back on some interesting habits you can get into that's worth checking out. Also, here are more from Deanne about making your environment more friendly,

"...get a radio alarm clock that wakes you up to your favorite music. Another alternative is a Zen Alarm Clock (R). It wakes you up gradually with pleasant chimes of increasing volume and frequency (found at http://www.now-zen.com/).
Keep a robe and slippers next to the bed so that you can warm up quickly and minimize a drop in body temperature as you get out of bed.If the bright lights of the room bother you, install a dimmer switch near your bed. You can gradually increase the light's intensity over a period of several minutes after you awaken."

Furthermore she recommends having a snack next to your bed to eat when you first wake up to help get your blood sugar going. For me what worked best was putting positive statements around my morning routine. I had one on my alarm clock that read "This may be hard today but I CAN DO IT". Then on my bathroom mirror and closet drawer I had a couple more affirmations that lifted my spirits. Also listening to my favorite music in the morning on my mp3 player helped to distract me from my loud morning thoughts.

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This Harvard Business Review blog post summarizes a recent academic study about the effects of anxiety on decision-making, which found that anxiety lowers self-confidence and makes the anxious more like to seek and follow advice -- and that the anxious are less likely to discriminate between good and bad advice, or to discount the role of conflicts of interest in advice givers. From the post:

Consulting experts and trusted friends may seem like a wise choice, but it comes with unexpected costs. Recently, my colleagues and I undertook research to understand how anxiety impacts people’s willingness to accept advice from others and their likelihood of following poor guidance. The upshot? Our natural instincts can get us into a lot of trouble...

Eliminating the emotional turmoil of high-stakes decisions may not be always possible, but there are ways to minimize your likelihood of falling prey to bad advice.

1. Refrain from making major decisions until you are in a relaxed state and can clearly reflect on the matter at hand.

2. Avoid making a quick decision or obsessing over details. Using a metaphor from golfing, rather than focusing on the endless details of the perfect shot — such as the correct club, proper grip, turning your shoulders just so, and so on — it may be more helpful to focus on the more important outcome: where you want the shot to land.

The study focuses on "state" anxiety ("a transient emotion that anyone can experience") as opposed to "trait" anxiety ("a personality characteristic similar to neuroticism that reflects an individual's susceptibility to anxious feelings") and those with anxiety disorders, but the findings and advice for making better decisions in the face of anxiety seem pretty spot-on to me regardless of where you might fall on the anxiety spectrum.

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Diet is the one of the things for maintain weight balance, as well as your muscle growth for men or women. Make arrangements diet can indeed be a good alternative to health. However, make sure the proper diet because sometimes people make wrongs diet and disrupt the body's metabolism,

Avoid carbohydrates. Low-carbohydrate diet does give good results, but it does not mean you should avoid these substances at all, especially if you often do regular exercise. During exercise, the muscles need glycogen from carbohydrates stored in the body to produce energy.

Too Extreme Sports. The purpose of sports is to burn fat. However, if carried to extremes can be one of the things that actually inhibit the metabolism of the body. Exercise is too diforsir only Avoid carbohydrates.
Low-carbohydrate diet does give good results, but it does not mean you should avoid these substances at all, especially if you often do regular exercise. During exercise, the muscles need glycogen from carbohydrates stored in the body to produce energy. the body lose energy so that the result is not maximal. In addition, the sports movement that constantly performed only cause damage to the muscle.

Wrong Sport hours. Night is not the right time to do sports, because at this time the cells in the body need rest to regenerate. If you exercise at this time, cell regeneration will be inhibited so that your metabolism not run optimally.

ok, in the last make sure control your diet with your private doctor. Stay healthy and keep spirit to run a healthy diet.

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