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The Effects of Negative Emotions to Your Health

Although we cannot control everything that is happening in our lives, we have significantly more inner power than we think. We need to be cautious of our repressed emotions, especially the negative ones, it can take away a lot of mental energy and eventually lead to health problems including high blood pressure, digestive disorder, chest pain, insomnia and the like.

Take some time to evaluate yourself and see what kind of baggage you are still carrying that cause burdens and prevent you from fulfilling and enjoying your present lives. These emotional baggages are hatred, anger, sadness, guilt, lethargy, suppression and the like.

According to researchers, stress, emotion and your personality traits have a great impact to your health, mentally and most of all physically. To name a few, depression increases the level of inflammatory-promoting proteins and abdominal fat, stress increases the risk of heart attack, sadness increase your pain receptors, suppressing your feelings can lower the immune system and many more.

It may sound ridiculous of how the negative emotions can affect your overall health since it is just merely an intellectual configuration. Let’s think it this way, have you noticed when you are feeling emotionally tense you experienced sweaty palms, constricted throat or stomach ache? Well, that is how our emotion is associated with the physical condition of the body.

As human we cannot escape the fact that we can feel variety of emotion every day. As a matter of fact, we are designed to experience all kinds of emotions but what makes it negative is when we got stuck to it for a very long time and this is when it will slowly damage our physiological and psychological health.

We need to discover more about how the mind-body connection works to help us better understand the way to overcome it. Some Eastern medicine has found ways to tone down this emotional tension through practicing yoga. Yoga help you increase your physical ability and skills and at the same time teach you to release the negative energy inside you through its poses and breathing. This particular alternative practice is not only well-appreciated in the Eastern countries but also in the Western countries because they believe it helps them enhance the mind-body connection efficiently and easily.

According to scientist Barbara Fredrickson, having positive emotions can greatly benefits your health in two ways: (1) they widen your perspective to the world; (2) they build up in the long run and create emotional flexibility. Dr. Fredrickson believed that positivity gives you better sleep, lesser colds, aids in faster recovery of cardiovascular stress and make you happier. Added to that, positivity such as feeling gratefulness, love, peacefulness, respect, lightheartedness and connection to your loved ones can directly influence your health condition and wellness. But first thing first, these are practices that need to be developed overtime and make it as a habit in the long run. Below are the few positive effects that can help you reverse the negative effects in your life and gives you better, prosperous life.

  • Forgiveness

Forgiveness is the state of accepting the negative situation that has happened in the past. The Stanford forgiveness Project has done a research regarding forgiveness to 260 adults in 6 weeks, and they found out that 70% of the people reported that they have overcome the feelings of hurt, 13% experienced lesser anger and 27% experienced lesser physical pain such as stomach ache, faintness and the like. Forgiveness is also associated with higher immune system, lower blood pressure, improve cardiovascular condition and longer the lifespan.

  • Gratefulness

Gratefulness is a simple practice of admitting all the good aspect in life whether it is big or small. Giving thanks with what you have and what you are can lead to better physical and emotional wellness. Count your blessing every day and see the positive changes that will happen in your life such as being happier and sleep better at nights.

  • Resiliency

According to Dr. Andrew Weil, resilience is like a rubber band; no matter how far you stretch it will always bounce back to its original state. Resilient people are like this. These people are able to bounce back from the negativity in their life although they have been stretched out by tough emotions like pain, sadness, frustration or grief. Resilient people do not avoid nor deny the suffering but maintain positivity throughout the tough times and eventually overcome them. As a result to this, they become better person because they allow challenges to teach them and make it as part of their personal growth.

Take full responsibility of the negative emotions that has happened in your lives and grow from it. Do not linger to it for long period of time because it will only destroy your overall well-being. Living a healthy lifestyle is not only a matter of eating healthy and exercise, but also exercises positivity in your lives.

wake-up

Lifestyle 101: Healthy Habits to Practice in 2015

New Year is here and I believe we are always looking for ways to improve ourselves that is why many people come up with the idea of “New Year’s resolution”. Whatever we may call it, the point is just the same – to make room for personal development and progress in our lives. Whether you are a businessman, students, workers etc. all of us have goals in our lives. However, the very first thing we must do is to take that small step forward and see changes that will follow right on. With that being said, I have included some “small” steps you can do every day in order to break your sedentary lifestyle and create changes that will become a habit and eventually lead you closer to a successful life.

EARLY TO BED, EARLY TO RISE

Sleeping early can help you wake up early; it is as simple as that. Getting up early enables you to relax and have some time for yourself, meditate and getting things done earlier. Most of us hate mornings because of the rush due to morning errands and fatigue from last night’s work. That is why it is advisable to sleep early and getting up early. When you start to make your body adapt to this changes for 1 month, it will be easier for you to make it as a habit for the 2nd month onward.

SIT DOWN AND READ

This is one of the common things that this generation has not practiced. Since gadgets and apps become a trend, younger generation seldom take the time to sit down and read. Change your lifestyle and challenge yourself to read few books at least every week. Never let your day pass by without reading something. Not only reading stimulates the brain processes, it also broadens your knowledge and perspective in life. Most people think that intelligent people read a lot, the truth is that people who reads a lot are intelligent people!

REGULAR EXERCISE

Exercise is one of the most important things for our body. Give yourself at least 30 minutes of daily exercise routine. Exercise produces endorphins that help increase your mood and energy levels. As a result to that, you will feel more keyed up and happier. People who are having trouble with depression are often encouraged to go out for a walk or run to help them release their stress.

BE GRATEFUL

Although this may sound like a small thing and an out-of-place habit, if you start to implement this habit in your daily life you will eventually realized what the power of gratitude can do to your lives. Take some time to show sincere gratitude to yourself and people around you. As time goes by, this habit will become natural and you will be surprise of how happy and contented person you will become.

PLAN AHEAD

Planning your day ahead can make you more productive and efficient. Planning ahead has its own advantages and disadvantages but either way it depends on how you utilize your time. On the other hand, it is normal to sometimes feel you can’t control of some things. Let go of the things that you can’t do or failed to do and move on to the next. You have done your part by planning ahead and working things out if things don’t work as it should be, take a deep breath and don’t be discourage nor allow the situation to take away your happiness and peace. Move on to the next and keep going!

SET YOUR PRIORITY IN LIFE

Many of us don’t realize that the most important thing in life is the one that is in our last priority-list in life and we end up wasting time on the things that we “thought” to be important. Take time to evaluate what are the things that matter the most to you and decide to focus and prioritize it. When harder things are completed, it will be easier for you to focus on the less-demanding things in life. By doing so, you can tremendously improve your efficiency in life.

JACK OF ALL TRADE…

Remember the idiom that goes “Jack of all trade, master of none”? This refers to a person that is good with many skills but not outstanding in any particular one. The year 2015 should be a year where you improve yourself in one area that you love doing and be great at it! It can be anything such as improving your running skills, writing skills, singing, playing a particular musical instrument and many more. Take time to improve in one thing you are good at and it will eventually boost your personal development and self-esteem in the long run.

If you ditch your old habits and change it to the new ones I believe you will see great changes in around a month of consistent practice. There is no right or wrong with these practices as long as you are committed and determined to improve yourself then you are on the right track!

healthy food

Breaking Free from Food Addiction in New Year

Addiction to food is quite rare because everybody needs food in order to survive. Our survival instinct even tells us that we need food to motivate us to get sufficient amount of energy for the body. We may not realize that we are actually suffering from food addiction. Similar to any substances, eating reach the pleasure center in the brain thus creates a certain levels of motivation but it became an addiction when you crave more foods in order experience pleasure.

Foods that are often craved by binge eaters are processed foods that include sugar, flour, fats and salts. These are common foods that overeaters often consumed and eventually develop as part of their habit. With that being said, I decided to prepare a lists of tricks that can actually help you to break free from your unusual high-consumption of food eating this year. Do it committedly and thank me later!

ASSESS YOUR EATING TYPE AND TAKE CONTROL

Perhaps the hardest part is to take control of something. But first, assess yourself and see what kind of eater you are. Based on Brian Wansink, Ph.D. and the author of Mindless Eating said that there are five groups of eating habits and assess where you belong:

  • The meal eaters

These people mainly eat during mealtime and usually eat quickly and in big-sized portion of foods. They are often known as the people who have good appetites.

  • The snack eaters

From the word “snack”! These people are snack lovers and often grabbing snacks whenever they can. For them this is the most convenient way of eating anytime and anywhere. They are usually the group of people who uses foods as an outlet of boredom or when they are doing some work or watching TV.

  • The party eaters

These groups of people are normally the professionals or those associate in the corporate world. Food is often associated with meetings, get together, company’s event or for fun parties. Imagine the abundance of alcohol beverages and foods right before their eyes and they can’t seem to avoid it.

  • The restaurant eaters

Let’s admit it; all of us commit this mistake once. Restaurant indulgers are people who are fond of dining out. This can be college students, young professionals and busy parents who don’t have time to prepare meals at home.

  • The workplace eaters

This may sound like it’s not a big deal because it helps you save more time but eating while multitasking on your work can make you unaware of the significant portion of foods you have eaten. These are type of people who do not cook their own food and are not interested in their meal plan every day.

TAKE CONTROL OF YOUR MIND

This speaks of how you view foods and how you “fight” it. What usually happens prior to eating or not-eating it is there will be a lot of self-talk going on. Talking or arguing in your mind about whether to eat the food or not can help you make better choices. It is the same thing with a person who wants to jump off a high rock. The longer they wait for the jump, the less chances they will actually jump this is because of the self-talk that’s going on in their minds. Tell and remind yourself of the consequences and your goals before consuming the food.

YOU DON’T HAVE TO BE PERFECT

Believe it or not, most addicts are usually perfectionist people and the same thing goes for the food addicts. As a matter of facts, perfectionism is often associated with food addiction. I am starting to think this is right even without experts’ scientifical proof. I have known some people who have food addiction and surprisingly they were also straight A’s students back in their college days.

How does perfectionism associated with food addiction? Well, here is the truth: perfectionist people are often very detailed about what they eat and how they eat. They will take control of everything from the food they eat and their surroundings. However, we all know that everything can’t be perfect all the time, even if you try harder things will cut loose eventually and this is where eating creeps in – when you feel completely disappointed and frustrated to see that things doesn’t fall into place. Everything doesn’t have to be perfect; as long as it is balance and healthy then live in that lifestyle. You don’t have to be perfect but be happier, you are better that way.

TAKE TIME TO “LISTEN” TO YOUR BODY

Identify the real physical hunger or just merely “emotional” hunger. If you feel hungry drink plenty of water and wait for few minutes, if you truly are hungry your body will let you know through symptoms like pulsating of the hands, dizziness, fatigue or lethargic feeling. When you eat, don’t immediately stuff in everything in your mouth but instead take the time to munch and eat slowly. This will promote good digestion and your body will tell you if you are satisfied.

I hope through these simple tips you can learn how to break free from emotional eating or food addiction. It is not compulsory that you follow all at once but you can also choose any from the tips and apply them. Be consistent and patience to yourself and as time goes by you can add another tip or more.