Workout and nutrition tips

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How To Kick Stress-Related Sugar Cravings​

It’s well-established that sugar is not healthy. While a sweet treat every once in a while may be okay, people who regularly eat sugar have a higher risk for a huge number of health problems, including heart disease, diabetes, cancer, depression, and even dementia. Limiting sugar is an important way to protect your health.
Even though most people know that sugar is not great for them, it can be tough to resist. Many people find that the lure of sweet treats is even greater when they’re feeling stressed. Even if you’re normally able to resist the temptation to grab something sweet, you might find yourself giving in when you’re dealing with something challenging.
Part of the reason for this is how sugar impacts your brain. Research has discovered that sugar releases certain brain chemicals, which in turn impacts your mood. Fortunately, there are other ways to release these chemicals instead of turning to sugar—which can help you to kick your stress-related sugar cravings.

Why stress makes you crave sugar​

Brain cells communicate with each other using chemicals known as neurotransmitters. Different neurotransmitters have different functions. Serotonin is a neurotransmitter that’s very important in stabilizing your mood. Another neurotransmitter called dopamine is important for feelings of pleasure and satisfaction.
When you have low levels of these two chemicals, you’ll generally feel a bit depressed, anxious, or low on energy. Stress causes levels of both serotonin and dopamine to fall.
Sugary foods can increase the levels of these chemicals—at least temporarily. In some studies, eating sugary foods has been found to triple the levels of dopamine in certain areas of the brain. Eating sugar has also been found to trigger the release of serotonin.
That’s why, when you’re stressed, you tend to crave the rush of these chemicals that you get from eating something sweet. Your brain is looking for a way to restore healthy levels of serotonin and dopamine. Although sugar will temporarily produce these chemicals, it comes at a significant health cost—especially because, once your body has processed the sugar, your levels will drop and you’ll find yourself craving sugar again.

Healthier ways to raise serotonin and dopamine​

The key to kicking stress-related sugar cravings is to find healthier ways to get that boost of dopamine and serotonin that your brain needs.
Sugar isn’t the only way to get a boost in these brain chemicals. Other effective ways to increase your serotonin and dopamine levels include exercise, sunshine (or other bright light, such as a light box), laughter, and meditation. You can also get a boost from doing almost any activity that you really enjoy, like listening to music that you love.
When a sugar craving hits, try reaching for one of these substitutes instead. For example, when you’re feeling low and you really want to grab a pint of ice cream from the freezer, you could:

• Take a walk or run outside
• Call a friend who makes you laugh
• Dance to your favorite high-energy song
• Do some deep-breathing exercises

These activities will boost your dopamine and serotonin levels in a healthy way. Often, after you’ve gotten that boost, you’ll find that your sugar craving is gone. Now that your brain has gotten the neurotransmitter boost that it needed, it’s no longer triggered to crave sugar. Instead of gritting your teeth and trying to resist the sugar craving with your willpower, you’ve met the underlying need in a different way.
If you regularly consume sugary foods and beverages, reducing your sugar consumption will make a huge difference for your health. For many people, stress creates strong sugar cravings that are very difficult to resist. The problem isn’t that you lack willpower—it’s that your brain has a strong need for dopamine and serotonin. By finding different ways to meet that need, you can kick stress-related sugar cravings, which will improve your mood and your health at the same time.

 

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3 Ways That Yoga Promotes Longevity​

Exercise is one of the most powerful ways to improve your odds of living a long and healthy life. Endurance exercise (cardio) keeps your heart, lungs, and blood vessels healthy, while strength training is great for your bones and muscles. These two types of exercise are commonly included in people’s fitness routines.
At the same time, there are also a few other components of fitness that are important for longevity, including flexibility and balance. One great way to incorporate these aspects into your fitness routine is to practice yoga. This ancient practice has become very popular in the modern world, and it can be a great way to round out your exercise plan, ensuring that you’re addressing all of the components of fitness.
Here are three ways that yoga can help you to live a longer and healthier life.

Increased flexibility​

A yoga practice involves stretching virtually all of the muscle groups in the body, which leads to improved flexibility. Being more flexible can help to release tension and reduce physical discomfort, but the benefits go beyond that.
A number of studies have found that greater flexibility is strongly associated with a longer lifespan. In one recent study, those who were the most flexible were between 2 and 5 times less likely to die over the next 12 years, compared with those who were the least flexible.
This is partly because of the impact of stretching on blood vessels. As a person ages, the arteries throughout their body become stiffer. Stiff arteries are more likely to become damaged, leading to a heart attack or stroke. Stretching the body helps to keep the arteries more elastic, so that they don’t stiffen up as much—which in turn reduces the chances of a serious medical issue.

Improved balance​

Balance is also crucial for protecting your long-term health. As people age, they commonly begin to experience trouble with balance. This increases the risk of a fall, which can cause a serious injury like a fracture (a broken bone).
Fractures can impact a person’s ability to lead their daily lives, sometimes even making it impossible for them to continue to live on their own. They can even affect lifespan—the risk of death is 5 to 7 times higher in the three months following a hip fracture. In fact, one large study found that a simple test of balance (being able to stand on one foot for ten seconds) strongly predicts a person’s risk of dying over the next 7 years.
To reduce your risk of falling and breaking a bone, it’s important to train your balance. Most yoga practices include a significant amount of balance training.

Stress management​

Stress can have a huge impact on your longevity. People with higher stress levels have an increased risk for many serious diseases, including heart disease, diabetes, and strokes.
Everyone experiences stressful situations from time to time. We can’t always control what happens around us, but we can learn to control how we react to it. By learning effective stress management techniques, you can reduce the impact of stress on your body and mind.
One distinguishing feature of yoga is that it focuses on the mind in addition to the body. During a yoga class, you’ll practice keeping your mind clear and calm, which can help to relieve the stress of your day. The stress management skills you learn in yoga can also be used outside of your yoga class, to help you stay calmer when you find yourself in a stressful situation.

Choosing a yoga class​

There are many different types of yoga, and they can vary quite a bit in terms of the types of movements that you do in a class. Some are designed to be physically challenging, while others focus on relaxation. Some move through poses more quickly, while others spend more time in each pose.
Virtually any type of yoga class can be beneficial for flexibility, balance, and stress management. There really isn’t one “best” type of yoga. Just try different yoga classes until you find one that connects with you. This is a great way to round out your fitness routine and improve your long-term well-being.

 

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8 Signs You Aren't Drinking Enough Water​

Water is essential for our survival, and it plays a vital role in our overall health. Unfortunately, many of us don’t drink enough water on a daily basis. Dehydration can lead to a variety of negative health effects, from headaches and fatigue to digestive issues and joint pain.
In this article, we’ll explore 8 signs that you may not be getting enough water, and we’ll discuss the important role that water plays in supporting your body’s functions. So, if you’re curious about whether you’re drinking enough water, read on to learn more!

How does water support the body?​

Water is a vital component of the human body as it supports several essential functions. Among its many roles, water helps regulate body temperature, keeping it within a normal range. It also acts as a lubricant and cushion for joints, protecting them from damage during physical activities.
Furthermore, water is critical in safeguarding sensitive tissues, such as the spinal cord, from injury. In addition to these vital functions, water also aids in the elimination of waste products through urine, sweat, and bowel movements. Without sufficient water intake, the body may experience a host of health problems.

How much water does your body need daily?​

A general rule of thumb is to drink at least half your body weight in ounces of water per day. For instance, if you weigh 150 pounds, you should aim to drink at least 75 ounces of water daily.

What factors influence your water needs​

The amount of water your body needs can vary depending on several factors. For instance, when you are in hot climates, your body loses more water through perspiration and, thus, requires more water to replace the lost fluids. Similarly, when you engage in physical activity, you sweat more, and your body needs more water to maintain hydration. In addition, when you are running a fever or experiencing diarrhea or vomiting, your body loses fluids and electrolytes, making it necessary to drink more water to stay hydrated.

Signs you don’t drink enough water​

If you don’t drink enough water, your body may send you some signs. We will break down some of the most common ones to look out for.
Constantly have headaches
Dehydration can cause a variety of symptoms, including headaches. When you are dehydrated, your brain and other tissues in the body contract. Then, as the brain tissue shrinks, it pulls away from the skull and adds pressure to the nerves, which could result in a throbbing or pounding pain. Even mild dehydration can trigger a headache, as your body needs sufficient fluids to function properly.
Therefore, if you experience frequent headaches, it’s important to evaluate your water intake and make sure you are drinking enough water throughout the day.
Constantly thirsty
If you find yourself constantly feeling thirsty, it’s a clear sign your body is already in a state of dehydration. Thirst is a late-stage signal—by the time you feel it, your body is already lacking the water it needs. That’s why it’s often said that if you wait to drink water until you’re thirsty, it’s already too late.
To stay properly hydrated, it’s essential to drink water consistently throughout the day, even when you don’t feel thirsty. Keeping a water bottle nearby and sipping regularly can help prevent dehydration before it sets in.
Gaining weight
Not drinking enough water may lead to weight gain. A study in the Annals of Family Medicine found that adults who were inadequately hydrated had higher BMIs and were more likely to be considered obese compared to those who were well hydrated. In addition, observational evidence suggests that people who drink more water appear to have more success with weight loss.
Low energy levels
Low energy levels are a common sign of dehydration. This is because water is essential for carrying nutrients to your body’s cells and taking away waste products. Without adequate water, it’s difficult for your cells to get the fuel that they need! About 50% to 60% of your body weight is water, but you constantly lose water through urine, sweat, and breathing. When you are low on fluids, your body may feel tired and weaker than usual.
Muscle cramps
Muscle cramps are a common sign of dehydration, especially after exercise or exertion. During exercise, your body loses fluids and electrolytes. This can cause your muscles to cramp, which can be uncomfortable and even painful. To prevent muscle cramps, it’s important to stay hydrated and replenish your electrolytes, especially if you’re physically active.
Aching joints
When it comes to joint health, hydration is key. Dehydration can lead to joint pain and discomfort because water makes up a significant portion of our joint cartilage. As a matter of fact, it’s estimated that 70-80% of joint cartilage is composed of water! Additionally, synovial fluid, which acts as a thick lubricant between joints, also requires adequate hydration to function properly. When you are dehydrated, your body has less fluid available to keep the joints lubricated, which can lead to discomfort and even damage over time.
Digestive issues or constipation
When you don’t drink enough water, you may experience digestive issues, particularly constipation. This is because dehydration is a major cause of constipation. As stool moves through the large intestine, the large intestine absorbs water naturally. However, if you do not have enough fluids in your body, your intestine will remove extra water from the stool so it doesn’t go to waste, which makes the stool harder and more difficult to pass. Increasing water intake can help alleviate constipation and improve bowel movements.
Dark urine or decreased urination
When you’re not drinking enough water, your body will start to conserve water by reducing the amount of urine produced. This can result in decreased urination or dark yellow urine, which is a sign that your body needs more fluids. So, if you notice that you’re not urinating as often as usual or if your urine is dark, it’s a good indication that you need to increase your water intake. Your pee should ideally be a pale yellow—similar to the color of lemonade.

Final Takeaways​

There are many signs and symptoms that indicate you are not drinking enough water. These include headaches, increased thirst, muscle cramps, joint pain, weight gain, fatigue, constipation, and dark urine.
If you experience any of these symptoms, it’s vital that you increase your water intake to ensure you are adequately hydrated. Remember, a general rule of thumb is to drink half of your body weight in ounces. Water is essential for our bodies to function at their best, so it’s crucial to drink enough of it throughout the day. Always have a water bottle on hand, or try using a water tracking app that helps hold you accountable.