stress

How to Overcome Emotional & Stress Eating

Emotional & Stress Eating: Causes & Solutions

August 22, 2022

The modern world as we know it can be quite tolling on our mental health. And this can lead to all sorts of mental health issues like stress and anxiety. However, the issues don\’t stop there since mental health issues can lead to further health issues because of things like stress eating. If you are hearing about stress eating or emotional eating for the first time, then you are definitely at the right place! We will be going through all the important details regarding emotional eating and learning everything about it. More importantly, you can learn about the symptoms of stress eating and how you can overcome emotional eating with simple lifestyle changes. What is Stress Eating or Emotional Eating? When people turn to food to pacify themselves in a state of emotional imbalance, we call it emotional eating. Emotional eating is associated with mindless eating without being actually hungry. Although, if you’re an emotional eater, you might think you’re hungry when you’re stressed out. But, there is a difference between feeling hungry because of stress and being physically hungry. Actual Hunger vs Emotional Hunger To better understand emotional eating, let\’s learn about the differences between actual hunger and emotional hunger which leads to emotional or stress eating: Emotional hunger feels more like a sudden craving, whereas physical hunger comes gradually. If you are emotional eating, you will end up binge eating without minding the food quantities. For example, you may eat a whole bag of chips or a whole tub of ice cream without realizing how much you are eating. Emotional hunger comes after an emotional trigger and physical hunger generally takes place around your usual meal timings. While emotional hunger will be satisfied after eating a lot of food or feeling mentally better, physical hunger will be satisfied by eating just as per your usual appetite. Emotional hunger makes you turn to your favorite comfort food only and you will be eating particular food items. On the other hand, you will be open to more options if you are feeling physical hunger. Even if you end up eating a lot of food due to physical hunger, you won\’t feel guilty afterward. On the other hand, emotional hunger will definitely make you feel bad about binge eating. Whenever you are physically hungry, you will feel the effects of it in your stomach due to a growling sensation or something similar. However, emotional hunger is all in your mind and it is more of a thought than a feeling in your stomach. Symptoms of Stress Eating While there are various scenarios that can lead up to stress eating, the overall symptoms or reasons leading to emotional eating will be usually similar. Even if you recently had lunch or dinner, you may end up getting stressed due to work, studies, personal issues, or any other thing going on in your life. And if any of these factors make you crave eating snacks, then it is definitely a symptom of stress eating. While it is fairly normal to face such an experience once in a while, depending on food to overcome mental stress and agitation on a regular basis is definitely a matter of concern. Stress Eating is More Dangerous than you Think Now that you know more about emotional & stress eating, let\’s learn more about the dangers and effects of emotional eating: Weight Gain Relying on food to temporarily improve your mental health will make you eat much more food than required. Hence, it can result in serious weight gain issues over time. Lifestyle Diseases Since stress eating generally makes you eat comfort food including junk food and processed food items, it can lead to various lifestyle diseases like diabetes, obesity, high blood pressure, heart problems, and much more. Economical Effects Apart from its effects on your physical health, eating a lot of food due to stress and anxiety can also have economical effects since you may end up spending a lot on food that you generally wouldn\’t eat. Mental Toll Even though you are opting for stress eating to overcome mental stress, emotional eating itself will also lead to a mental toll. If you are stress-eating on a regular basis, you will eventually start feeling guilty for the same which can make you further stressed about your health. Why do People Turn to Stress Eating? There can be multiple possible reasons leading to emotional eating including financial stress, relationship stress, work-related stress, and so on. Stressing out creates a sense of emotional vacuum in the mind. Because of this, people turn to stress eating as a way to overcome the stress in their daily lives. Eating food will make you feel psychologically full, thereby creating an illusion of filling any emotional void. These cravings are mostly for comfort food and fast food items that act as a dopamine hit and make you feel better. This is obviously a temporary relief because the hunger is for emotional fullness, not physical. And as discussed earlier, this dopamine hit comes at the cost of all kinds of health effects. Identifying Emotional Triggers Leading to Stress Eating: If you are struggling with emotional eating, then there are definitely some emotional triggers that make you do so. And if you want to overcome stress eating or emotional eating, identifying these triggers is highly important. Some common emotional triggers leading to stress eating include: Daily Life Stress As mentioned earlier, stress from various events in your daily life is one of the biggest emotional triggers of stress eating. Behavioral Habits For some, eating habits can be carried from their childhood to their adulthood. This simply means that if your parents rewarded you with food while feeling low, then you may build up a habit of the same. Social Gatherings While hanging out with friends is definitely great to reduce stress, people tend to hang out at restaurants and cafes. Hence, you may end up binge eating or stress eating in the name of a

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Benefits of Physical Activity

July 13, 2022

Being active is a great way to keep all sorts of health problems at bay. There are various benefits of physical activity for everyone irrespective of your age. Regular physical activity is highly crucial for improving your health and vitals. Regular exercise can assist in preventing or delaying various health issues. Moreover, being active can make you feel and look better today and in the future. In fact, lack of physical activity can result in frequent hospital visits due to various lifestyle diseases. Thus, we are here with a complete guide on the benefits of physical activity for beginners: Benefits of Physical Activity To start, let’s take a look at the benefits of physical activity. Explore these seven ways in which exercising can make you healthier and happier: Helps with Weight Control Regular exercise can help in losing weight and avoiding weight gain by burning calories . The more intense your workout, the higher amount of calories you\’ll be burning. Regular visits to the gym are always beneficial even if you aren\’t able to work out each day. Any amount of exercise is better than nothing. Enhances Mood Do you need an emotional lift? Or are you looking to relax after an extended day? An exercise session at the gym or going for a brisk walk can definitely help. One of the best benefits of physical activity is that it releases endorphins into your brain. These endorphins make you feel calmer, happier, and less anxious. You even feel more confident about yourself with regular physical activity. Reduces Stress If you\’re stressed, it is recommended to go for some sort of physical activity. Stress not only affects the quality of your sleep but also the immune system. It causes a build-up of harmful oxygen radicals in the body that lead to different diseases. Thus, physical exercise can be highly effective in decreasing stress. When you\’re feeling stressed, consider going for a short workout session or a brisk walk. You\’ll surely notice changes in your disposition. Strengthens Muscles And Bones As you age, you begin losing muscle mass and bone density. That\’s why a lot of women over 30 suffer from arthritis, loose skin, and osteoporosis. Regular physical activity increases mineral density in bones to protect them from osteoporosis. Strength training can also help increase strength, muscle mass, and endurance. Lowers High Blood Pressure High blood pressure can cause heart attacks, strokes, or even death in extreme cases. It is usually caused by a poor diet, a sedentary lifestyle, or genetic inheritance. If you are suffering from high blood pressure or hypertension, it is important to ensure that you eat right and stay physically active. Relief from Physical Discomforts Physical activity can help with joint aches like lower back or knee pain. A good workout routine can be helpful for persistent aches and long-term injuries. Although, make sure to consult a doctor first for your workout regime in case of joint aches. Increased Energy Levels Your body goes through a surge of hormones when you exercise. These hormones offer a boost in energy that can help you overcome fatigue and improve focus. This boost in energy is particularly beneficial for those suffering from chronic fatigue. Benefits of Physical Activity for Child Development Physical activity is extremely crucial for mental and physical growth of children and teenagers. Thus, children should be encouraged to exercise from an early age. The benefits of physical activity also help create links between brains and nerves. It helps with brain development, motor skills, personal awareness, social interactions, imagination, and more. Regular physical activity even increases oxygen flow in the body and removes toxins. It also helps in keeping all vitals in check for growing children. Hence, even children and teenagers should also stay physically active and maintain a healthy lifestyle. It is essential for improving their physical and mental health. How to Increase Physical Activity? Now that you know about the various benefits of physical activity, let\’s see how you can increase physical activity in our daily lives: Household Chores: Doing chores is an excellent method to stay active and fit. So make it a habit to tidy up and clear up your home on a regular basis. Walking Meetings: You can increase physical activity at work by having call and in-person meetings while taking a walk. Public Transportation: Try to use public transport instead of a personal vehicle. Taking the bus or train will allow you to walk large distances to stay active instead of sitting in your car. Take the Stairs: You can simply take stairs instead of the elevator to increase your physical activity. Even if you are only climbing a few floors, it will still add up quite a lot to your daily physical activity. Dance and Aerobics: Dancing is an enjoyable and exciting way to increase your physical activity for weight loss. It\’s a great way to pump your heart to increase endurance and burn calories. Dancing is a great way to work out without using any equipment. Tips to Avoid Injuries during Physical Activity While regular physical activity is quite important, you should be careful and avoid all injuries. For the same, you can consider these points: Warm-up for 5-10 minutes before and cool down for 5-10 minutes after your workouts. Start slow and gradually increase your activity unless you work out on a regular basis. Select the right clothes and shoes specifically for your exercise. Replace your shoes every six months as the cushioning wears away. Exercising in humid and hot weather can result in overheating and dehydration. Make sure to stay hydrated and avoid working out in extreme temperatures. Avoid exercising if you\’re feeling sick or tired. Reduce your physical activity if you can\’t complete an exercise routine or feel tired after exercising or throughout the day. Conclusion Physical activity is crucial if you want to shed weight, reach fitness goals, and improve your vitals. There are various health benefits of physical activity irrespective of your age and gender.

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Thyroid: All You Need to Know

May 17, 2022

Do you realize how commonly you hear about someone suffering from thyroid? Despite being so common, you might be quite confused that what exactly is the thyroid? It is essentially a gland present in the human body which performs various vital functions in the body. You might be surprised to know that in India alone, around 42 million people suffer from thyroid-related diseases. And in the United States, the estimates say that this number is around 20 million. In fact, a lot of people aren’t even aware if they are suffering from any thyroid disorder. But today, you are in luck because we will help you in learning everything about thyroid. You can learn about this gland, its functions, thyroid-related diseases, lifestyle improvements to make, and much more! What is the Thyroid Gland? The thyroid is a gland situated in the front of your neck. It is a small butterfly-shaped gland that helps in performing various vital functions in the body. This gland is part of the endocrine system, and similar to other glands, it helps in creating different hormones for the body. These hormones act like messengers in your body that carry signals to the different parts of the body to regulate various bodily functions. Since these functions are highly essential for the body, there are over 50 hormones in the human body. As for the thyroid gland, it produces three hormones: Tetraiodothyronine hormone which is also known as the thyroxine or the T4 hormone Triiodothyronine hormone which is also known as the T3 hormone Calcitonin hormone What are its Functions? In an overview, the thyroid gland has an effect on different body functions like breathing, heart rate, metabolism, mood, weight, and others. The three hormones it produces execute different tasks that help the gland maintain the body in a healthy state. The T4 and T3 hormones improve your metabolism and make it faster by increasing the basal metabolic rate (BMR) of your body. This generally happens thanks to the help of iodine which increases the efficiency of all your body cells. In infants and children, the thyroid helps develop and grow the brain and other important tissues dependent on this gland. Even during pregnancy, it also helps in the development of the baby’s brain and the nervous system. Talking about the Calcitonin hormone, it lowers the calcium levels in your blood without affecting your bones. Calcitonin does the same by inhibiting the function of osteoclasts which are cells that break down your bones. In other words, Calcitonin prevents the breakdown of your bones and stops calcium from being released in your bloodstream which gets produced during the breakdown of your bones. Calcitonin also lowers the amount of calcium that gets reabsorbed by your kidneys and released into the bloodstream which effectively lowers the calcium levels in your blood. The thyroid gland also communicates closely with the pituitary gland. The pituitary gland releases the Thyroid Stimulating Hormone (TSH) to control the number of thyroid hormones secreted. This maintains a healthy balance of hormones as it prevents overproduction or underproduction of hormones. Iodine and Thyroid Iodine is a trace element which means that it is required by the body only in minute amounts. It plays a highly crucial part in the functions that the thyroid gland performs. As the two main hormones, T3 and T4 are made in this gland using Iodine. Iodine in the body is absorbed by this gland and the synthesis of the hormones begins which are then released into the bloodstream. Although, the human body is not capable of producing this mineral on its own. Therefore, it is important to have a proper intake of iodine through the food you eat. If your body lacks iodine, your body won’t make enough hormones. An average adult is recommended to take 150 mcg of iodine daily and the need increases for women who are pregnant or nursing. There are a variety of iodine sources present in food items like eggs, dairy, seaweed, cod, iodized salt, etc. Thyroid related Diseases An imbalance in thyroid hormones can affect a number of processes in your body. This can lead to various diseases like the ones we will be looking at below: Goiter The Goiter is a condition where the thyroid gland becomes enlarged or a cell of this gland grows more than its normal size which creates lumps. You can face Goiter due to both hypothyroidism and hyperthyroidism or even when the gland is working just fine. Symptoms of Goiter Swelling of the neck area Pain in the neck area Difficulty in swallowing Coughing Hoarseness in your voice Although, if you are facing issues with your thyroid, you may face more than just the symptoms of Goiter. You can even have the symptoms of hypothyroidism and hyperthyroidism at the same time. Causes of Goiter Iodine Deficiency: When your body is deficient in iodine, the thyroid gland produces fewer hormones. Due to this, the pituitary gland sends a signal of producing more hormones. This leads to the enlargement of the thyroid gland in order to complete the request made by the pituitary gland. Hashimoto’s Disease: It is an autoimmune disorder that attacks its own cells. This results in reduced production of the thyroid hormone, which leads the pituitary gland to send a signal to produce more hormones, increasing the gland\’s size, and causing goiter. Grave’s Disease: This is another autoimmune condition where the immune system produces a protein called Thyroid Stimulating Immunoglobulin (TSI). This protein then makes the gland produce more hormones along with the TSH and increase in size leading to goiter. Thyroiditis: Inflammation caused in the thyroid gland can lead to goiter as in the initial stages it leads to hypothyroidism and later to hyperthyroidism. Thyroid Nodules: The thyroid gland can sometimes develop some nodules which can lead to enlargement in this gland. Hypothyroidism Hypothyroidism is a condition that occurs when your thyroid gland is not producing enough of the hormones required for body functions. The symptoms of hypothyroidism

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Tips To Prevent Period Weight Gain

April 26, 2022

Have you ever faced weight gain during your periods? Women face a lot of challenges in their day-to-day lives. And one that bugs the most is period weight gain where you face sudden fluctuation in your weight. You can experience various premenstrual syndromes around your periods. It includes symptoms like mood swings, backache, acne, cramps, and even weight gain. Most women around the world experience weight gain due to PMS. This weight gain usually lasts for around a week or so after your monthly period\’s end. Unfortunately, despite being an issue that affects most women, there is not much awareness about this topic. So, we will take a look at the causes, symptoms, remedies, and everything else about period weight gain. With this article, you can be well versed about period weight gain. Should you Worry about Period Weight Gain? So, first things first. Should you worry about this sudden weight gain around your periods? Thankfully, the answer is no. There are various scientific explanations for this fluctuation in your weight. Period weight gain is fairly normal and seen in most women. This fluctuation is usually around 1-2 Kgs which comes back to normal within a week after your menstrual cycle ends. Causes of Weight Gain during Periods Around your menstrual cycle, your body goes through many hormonal changes. It mainly involves fluctuations in progesterone and estrogen levels. The level of these hormones increases and decreases during the whole cycle of approximately 28 days. Since it varies the most during your menstrual cycle, it causes symptoms like weight gain. Below, you can learn the possible causes leading to weight gain when you are on your periods: Water retention: Due to an increase in progesterone and estrogen hormones levels, your body tends to retain more water. This leads to a bloated stomach that can signify weight gain. Irregular exercise: You might leave working out during your periods due to cramps or some other PMS symptom. Unfortunately, this can lead to a feeling of weight gain and can also affect your mood. Bloating: Bloating is a common symptom of periods and a bloated stomach can make your clothes a bit tighter. Constipation: Due to hormonal changes, your digestive process gets affected. This can lead to constipation issues which can increase your weight. Caffeine: Excess caffeine in your body can lead to bloating which can give you a feeling of increased weight. Increased appetite: PMS is known to increase food cravings, especially for sweets and salty food. This leads to water retention resulting in temporary weight gain. Most of the time, your weight increases due to water retention or bloating. Your body may retain water or face bloating issues because of various possible reasons. Thankfully, there are some remedies to help you in the long run for reducing water retention and bloating during periods. Should you Check your Weight during Periods? As you know by now, your period weight gain is temporary and will go away once your periods are over. Although, checking weight during this time can affect your confidence and give you anxiety about your weight. Therefore, it’s better to not check your weight during this time to avoid any confusion and unnecessary tension. Tips to Reduce Weight Gain Symptoms There are certain ways to reduce the symptoms of periods including weight gain to a certain extent. Of course, you can’t remove the weight gain altogether. But you can still do a bit to make yourself feel better and help in managing the symptoms. Most of the time it’s just water weight which can be tackled with some easy remedies. Let’s have a look at some of them: Healthy snacks: Food cravings during your periods can be quite irresistible. So, you can stock up on healthy snacks that can help in avoiding weight gain due to extra calories. Not only that but these healthy snacks won’t make you feel guilty afterward as well. Proper water intake: Having a proper water intake of on average 2-3 liters per day can help in shedding off the extra water that your body is holding. Easy to digest food: During your periods, your digestion can get affected even while eating home-cooked food. Thus, it can result in constipation or other stomach issues. In these cases, it is a better choice to eat easy-to-digest foods to make digestion easier for your body during your periods. Magnesium: According to research, magnesium has shown to be effective in reducing water retention, bloating, and other PMS symptoms. Magnesium food sources include leafy greens, nuts, legumes, and others that can be helpful around your periods. Vitamin B6: Research has also shown that Vitamin B6 is effective in reducing bloating and water retention. Its food sources include fish, peanuts, soybean, oats, etc. Reduce salt intake: Excess salt in the body can make the body hold more water leading to water retention. Sleep well: A good night’s sleep can improve your metabolism and help in avoiding the cravings caused by deprivation of sleep. Long Term Prevention Remedies You also need to consider some more remedies to prevent period weight gain in the long run. By making the following lifestyle changes, you can effectively control your weight during your periods: Complex carbs: Consuming complex carbs with whole grains can help with period cravings which lowers the chances of weight gain. Limit salt intake: Salt makes your body hold the excess water. So, reducing your salt intake by avoiding fast food and canned food can help in the long term in avoiding such issues. Regular exercise: Exercising regularly can help with bloating issues quite a lot even if it is some light exercise, yoga or just taking a walk. Therefore, it is good to keep some movement during your periods to avoid weight gain. Reduce stress: Excess stress increases your cortisol levels which can worsen your PMS symptoms including bloating. So, try meditating or other ways to reduce stress. High fiber: A diet high in fiber and variety can reduce constipation issues. Hence,

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All you need to know about PCOS

April 6, 2022

PCOS has become very common in women nowadays and yet we are not equipped with all the important details. It is a condition that affects a majority of women everywhere and can be a risky factor causing other serious illnesses. Here, in this article, you will discover all the details about PCOS and will get a clearer view of how to manage it and improve your health. What is PCOS? Polycystic Ovarian Syndrome (PCOS) is a hormonal disorder that can have various symptoms. For example, in some women, PCOS can cause enlarged ovaries with small cysts on the outer edges. Although PCOS is common in women of reproductive age, the exact cause is still unknown. Women with PCOS can face some or many of the following issues: Irregular periods Production of male hormones Cysts in the ovaries A PCOS patient can be identified if they have some or all of the above conditions. There are 3 types of PCOS: Insulin Resistant: Almost 70% of females suffer from this type of PCOS where their body’s response to insulin hormone is affected. Inflammatory PCOS: In this type of PCOS women have elevated CRP (C- reactive protein) levels suggesting that some kind of inflammation is present in the body. Adrenal PCOS: In this type of PCOS, you might be feeling constant stress and your DHEA levels might also be high. PCOS v/s PCOD v/s PCO You might have heard about PCOS and PCOD terms that are used interchangeably quite a lot. That is because they are referring to the same condition. They just vary in their full form where PCOD stands for Polycystic Ovarian Disease and PCOS stands for Polycystic Ovarian Syndrome. Both have the same symptoms and similar causes. Another term related to PCOS is PCO which stands for Polycystic Ovaries. Here, the ovaries have partially mature follicles and generally have no symptoms nor does it affect a woman’s fertility in most cases. It is different from PCOS as PCOS is a complex condition that affects a woman mentally, physically, and emotionally. Symptoms of PCOS There is no definite list of symptoms that a PCOS patient might experience. They may or may not have any symptoms given here. Down below, you can find the most common symptoms seen in PCOS patients: Irregular periods Excess hair growth on the face, chest, tummy, and lower back Chronic acne Hair thinning or hair fall Painful periods Rapid weight gain Infertility or difficulty in getting pregnant Dark skin patches High cortisol levels (stress hormone) So, if you are experiencing some of these symptoms then make sure to consult a doctor. How to Diagnose PCOS? If you are experiencing the above symptoms, then it is important to diagnose them. This simply means to discuss your symptoms with a gynecologist and take their advice. Your doctor might suggest you get an ultrasound of the lower abdomen which can clearly show the size and location of the cyst if it is present. This is not a definitive test for PCOS as there are cases when no cysts are present. So, it is also advisable to get your hormones checked; majorly TSH, LH, Testosterone, Dhea, insulin, etc. How does PCOS Affect your Body? Having PCOS can affect your body and be a cause of other health issues as well. Some of the common effects of PCOS are the following: Complications with fertility: As PCOS is a disorder affecting the ovaries, it disturbs the process of ovulation leading to difficulty in getting pregnant. Depression and anxiety: PCOS leads to hormonal imbalances and altered brain chemistry which results in mental health issues such as depression and anxiety. In fact, around 34% of women with PCOS suffer from such issues. Eating disorder: The various symptoms related to PCOS can lead to body image issues in some women which may lead to certain eating disorders. Sleep Apnea: It is a sleep disorder that is more common in overweight women with PCOS. It includes episodes of repeated pauses in breathing while sleeping. Metabolic Syndrome: Women suffering from PCOS are at a greater risk of having metabolic syndrome which is a group of conditions consisting of increased blood pressure, increased sugar levels, abdominal fat, and abnormal cholesterol levels. A person who has this syndrome is more vulnerable to heart diseases, diabetes, and stroke. Endometrial Cancer: This cancer develops in the uterus beginning in the layer of cells that form the lining of the uterus. Having PCOS can increase the risk of getting endometrial cancer due to hormonal imbalances occurring in the body. Is PCOS Curable? As you are now familiar with the symptoms and effects of PCOS on your body and health, the next question arises of how to cure PCOS. And the certain answer to this is that PCOS is not an illness, rather it is a disorder in your ovaries that cannot be changed. Hence, it cannot be cured. However, it can be managed and the symptoms can be reversed with proper lifestyle changes. What can you do to Improve PCOS? So, what can you do to improve and reverse PCOS? Generally, your doctor might prescribe you some medicines and they help in most cases. But, making lifestyle changes will help you the best in the long run. Let’s dig into some sustainable and healthy lifestyle changes that can be made to improve the symptoms of PCOS: Reduce Processed food: Exclude highly processed food like white bread, refined carbs, sugary drinks, and others as they are known to increase insulin resistance. This creates difficulty in losing weight and thus can worsen a PCOS patient’s situation. Low GI food: Having low Glycemic Index (GI) food can improve your insulin levels as they control the sugar levels and thus can help in PCOS. Examples of low GI food include green vegetables, chickpeas, lentils, etc. Healthy Diet: A healthy diet for a PCOS patient should include whole foods, grains, fruits, tons of vegetables, and lean proteins like chicken, and fish. A combination of high fiber, low

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Emotional & Stress Eating: Causes & Solutions

Benefits of Physical Activity

Thyroid: All You Need to Know

Tips To Prevent Period Weight Gain

All you need to know about PCOS

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