Top fifteen tips to lose weight beyond diets

Eating a healthy diet is essential to losing weight, but following some tips and tricks will also help you to lose weight.

When we want to reach a certain weight, we try to do everything in our power to achieve it: we consult with the doctor, we start to improve our eating habits, we adopt a more active lifestyle and, in general, we try to make better decisions regarding health. Now, how to lose weight beyond occasional diets and then how to maintain that weight?

Top eight nutritional tips for weight loss

The “secret” to losing weight is simply to consume fewer calories than you burn each day. It sounds simple – in reality, however, nutritional tips for weight loss are about more than just counting calories. Protein sources, food choices, and cooking methods must also be considered. Therefore, it can be extremely difficult for a beginner to win the battle against the scale.

Weight Loss Tips

If you are tired of diets and see how the weight figure does not flinch, this article is made especially for you. Here are the 8 best nutritional tips for weight loss that will help you reach your ideal weight. These are small changes that will generate significant results.

Choose Fiber-Rich Carbohydrates

Nutritional tips should follow

When it comes to losing weight, many choose to follow a low-carb or high-carb, low-fat diet. But by reducing your carb intake you are deleting a macronutrient essential for weight loss. First of all, we must be aware that there are two different types of carbohydrates: simple and complex. Simple carbohydrates are fast-release sugars, a primary source of energy, while complex carbohydrates are low-sugar foods, such as rice and pasta, that provide a sustained-release source of energy.

To lose weight, opt for low-calorie, high-fiber foods that keep you feeling full longer and steer clear of unhealthy snacks. Opt for whole grains (such as brown rice, whole wheat bread, and oatmeal) and legumes (such as lentils and beans).

Do Not Skip Any Meal

If you think that skipping meals will contribute positively to weight loss, you are very wrong. One of the main reasons that low-calorie diets can only be maintained for short periods is that your body does not function properly with 1,200 kcal/day in the long term. The human body has very intelligent adaptation mechanisms in order to preserve itself and survive. Every time you skip a meal, you’re essentially telling your body, “Don’t go overboard on calories .”

Your body understands the message and acts by slowing down the metabolism to defend against the reduction in calorie intake. This means that you will burn fewer calories than you normally expend. In short, skipping meals has the opposite effect on weight loss than you intended to achieve.

Soft Drinks Are Not Allowed

Soft drinks are great examples of what we call ” empty calories .” In other words, foods full of simple sugars offer no additional nutritional benefits other than instant energy. Every 330 ml can contain 6 to 8 tablespoons of sugar. That’s about 140 calories with no added vitamins or minerals.

Limit The Consumption Of Fruit Juices

You may wonder why taking fruit in the form of juice can be bad for losing weight. Although fruits are rich in important vitamins and minerals, remember that they also contain calories.

A small orange has approximately 10 g of carbohydrates (fructose). Let’s analyze this for a moment: how many oranges does it take for a glass of juice? Three or four? So, a glass of orange juice can contain 30 to 40 g of carbohydrates, that is, 120 to 160 calories. Eat better fruit.

Have A Cup Of Tea/Coffee

Green tea and coffee have ‘ fat-burning ‘ properties ( theine and caffeine, respectively). Research shows that these two drinks can reduce abdominal fat and improve body composition. What’s more, green tea contains polyphenols called catechins that have antioxidant properties.

More Fat. Fewer Carbohydrates

It may seem counterproductive to include more fat in your diet to lose body fat, but that’s the way it works in nutrition. There are a plethora of studies showing that low-carb diets are much better than low-fat diets for weight loss.

This is because your body will have to rely more on fats instead of carbohydrates to fuel itself. If your muscle glycogen stores (the form in which carbohydrates are stored) are always full (because you follow a high carbohydrate diet), then the body will not have the need to use fat for energy.

Eat A Weekly ‘Cheat Meal’ To Boost Metabolism

By ‘ cheat meal ‘ we generally mean a meal rich in fat and carbohydrates (junk food, in most cases) that breaks with the normal dietary plan. Eating one cheat meal a week can actually promote weight loss.

Metabolism is generally reduced by low-calorie diets. A cheat meal will boost your metabolism and ensure that your body continues to burn calories at a higher rate. Just make sure this cheat meal doesn’t turn into an entire weekend or even a week.

Drink Lots Of Water

Water helps eliminate toxins and fluids retained in the body. In addition, water is involved in all metabolic processes and is therefore crucial for the proper functioning of our body. Without the proper amount of water, none of the nutritional tips above will make sense.

Conclusion

These are simple but powerful tips that will help you reach the caloric deficit threshold necessary for effective weight loss. If you are trying to lose weight, first review your diet plan making sure you have chosen the right foods. Second, check that you are not making any of the mistakes we have mentioned in this post.

You may also be interested in Health care tips at the age of 30, where do I start?

Health care tips at the age of 30, where do I start?

When we reach 30 it is more difficult for us to lose weight, we no longer recover as well as before from physical activity and, if we have not exercised for a while, it takes us a little more than before to pick up the pace. Therefore, what can we do if we are 30 years old and want to start health care of ourselves a little more? Where do we start?

What Change Do We Experience In Our Body From The Age Of 30

Health care at age 30

As we age, our body is also undergoing changes. These changes have an important influence on our weight, our health, and how much or how little it will cost us to start taking health care of ourselves now if we have never done it before.

Among these changes, we find, on the one hand, that we tend to lose muscle mass, which makes it easier for our metabolism to slow down and it is easier to accumulate fat and more difficult to lose weight. Therefore, trying to maintain adequate muscle mass is a very important point after 30.

Another situation that we usually find ourselves at 30 is that in our 20s, especially women, we will have already done several diets and most likely they were not appropriate. Therefore, if we have followed several miracle diets and have suffered the well-known yo-yo effect, it is possible that our body composition has been changing and we have accumulated more fat and lost muscle.

In addition, at this age we tend to be somewhat more sedentary – especially if we have jobs that require us to sit for eight hours -, we sleep less, affecting not only our energy level but also our weight, and we are more stressed.

Where Can We Start To Take Care Of Ourselves After 30?

Take More Care Of Our Eating Habits

One of the first and most important steps that we can implement in our lives from the age of 30 is to take more care of our eating habits and what we eat. Possibly during our teens and twenties, we have been able to eat almost what we wanted without obvious consequences physically.

This is because our metabolism is somewhat faster. However, with age and muscle loss our metabolism slows down, we accumulate more fat and the externally visible physical consequences begin to be noticed – there are also health consequences, but those are less observable.

If we want to start taking care of ourselves inside and out, starting to do it for our food is a great first step. If we have not done it before, it is time to make vegetables, fruit, and vegetables the basis of our diet. We can prioritize the consumption of fresh foods, legumes, lean meats, nuts, and seeds.

Staying away from ultra-processed and pre-cooked foods, as well as products with added sugar, very high in salt or with saturated or unhealthy fats, is also important.

Start By Moving More And Moving Away From A Sedentary Life

At this age, especially depending on our work, sedentary life begins to take over us. Making an effort to have a more active life is a good step to start taking health care of yourself and feel better.

This does not mean only that we do some sport a day or a week, but that we are somewhat more active in our day. Whether it’s choosing the stairs instead of the elevator or escalator, going to errands on foot, or getting up to talk to an office colleague instead of texting, etc., moving around more helps a lot and it will show. in our health and our body.

Devoting weekends to doing something more active, stretching our bodies, or going for a walk with our pet for a while when we get home from work are also good options.

Pay Attention To Cardio, But Also To Strength Exercises

When we consider getting in shape and taking better health care of ourselves, especially if we are looking to lose weight, we tend to choose aerobic and cardio exercises. Of course, these are very important and it is a good idea that we choose them.

However, we must remember that from the age of 30 we begin to lose muscle mass and how this affects our metabolism and fat accumulation. Therefore, part of our efforts should be aimed at maintaining and improving our muscle mass.

If we want to start taking care of ourselves, it will be a good idea to combine cardio exercises with strength exercises. In this way, we will burn calories, but we will not neglect our muscles and we will favor strength, toning, and burning calories at rest.

Say Goodbye To Tobacco And Alcohol

If, in addition to taking care of ourselves, we want to stay younger and avoid premature aging, giving up alcohol and tobacco consumption – or reducing it to the minimum possible – is one of our best options.

Among other things, smoking and consuming alcohol greatly contribute to our biological aging, directly affecting DNA. Not only that, but smoking, for example, affects our muscles and makes them less resistant, and affects our mobility. In short, to stay as healthy and young as possible, quitting smoking and drinking alcohol is of vital importance.

Reduce Stress With Relaxing Activities

Stress greatly affects our health and well-being, but also our weight. From the age of 30 these stress levels tend to increase, mainly because, in general, we begin to have more responsibilities: work, children, home, etc.

Getting away from this stress is very important to take health care of ourselves. To do this, we can not only carry out practices that we find pleasant and hobbies that relax and distract us, but we can also learn breathing or relaxation techniques such as Jacobson’s. It may also be a good idea to start practicing activities such as Yoga or Pilates.

In addition, making sure we maintain adequate levels of rest is also important: stay away from caffeine at night, disconnect from electronic and digital devices for a while before going to sleep, create an environment of light and temperature suitable for sleeping, as well as playing sports, drinking relaxing infusions or listening to music before bed can be of great help.

Work On Flexibility

With the passing of the years and the increase in a sedentary life, in addition to the highest levels of stress, you will surely notice how you are becoming stiffer and stiffer.

Staying flexible will not only help our muscles to have greater mobility, but it will also prevent us from hurting ourselves, suffering injuries, and having pain as common as back pain. In addition, it is an excellent way for our muscle fibers to stay young for much longer.

To work on the flexibility we can stretch in the morning before starting the day, practice Yoga or Pilates, and always, always remember to stretch after our sports training, whatever it may be.

You may also be interested in Looking Back: The Best Heart Health Tips of 2012

What is the difference between a humidifier and a diffuser?

Humidifiers and diffusers are used to release the water vapor from a humidifier into the air. This can be used for various purposes like getting rid of excess moisture in the air, relieving dry skin and colds, as well as increasing the humidity levels in a space.

Humidifiers are devices used to add moisture to the air, and they can be either in the form of a machine or an accessory. They work by releasing water into the air to help moisturize it and make it feel more comfortable. Go through the dry eyes humidifier.

Diffusers are different because they don’t release water. Instead, they use tiny holes to increase humidity levels in a room, which is much less invasive than machines that pump water around and can damage carpeting and upholstery.

What is the difference between a humidifier and a diffuser?

A humidifier works to add moisture to the air, while a diffuser does not release water itself but uses tiny holes to increase humidity levels.

Humidity level

Though some believe that humidifiers are safer than regular diffusers, the real difference is their effectiveness at increasing humidity levels. Humidifiers release water vapor into the air by using a pump and compressor to create high pressured room air that can hold moisture for hours or days before it evaporates again. This means there will be less wasted power consumption when compared with diffusers. However, you need a larger unit if you want humidity levels higher than 50%.

Usage

Both of them are used to increase the humidity level, but diffusers can be left on all night while humidifiers require you to remember to turn them off before bed. This is where diffusers will be better because you can leave them on all the time and not have to worry about water usage.

Performance

Because humidifiers emit water vapor from the machine, they are potentially a larger fire risk than diffusers. While some modern models of diffusers use only cold and warm mist to effectively increase humidity levels in your room, others also include mist output that comes from ultrasonic technology. However, these devices give off A LOT more steam or moisture for an exceptional diffusion effect which is why you’ll likely have up to ten times higher concentrations with the big brother – depending on the model and power source.

Longevity

While diffusers are made from plastic and generally have lower-quality materials with thicker walls, humidifiers can also be built out of durable materials such as wood or aluminum. On top of that, they’re easier to care for because you don’t need a lot of room to fill up the water tank depending on how large your unit is. That being said, these machines take much more physical maintenance, which could lead them to malfunction over time – so only use them when you are actually in the room. Although with modern models, there should be little to no maintenance required and they will last a lifetime.

Maintenance

Maintenance is really easy to do with a diffuser (if you’re not in the habit of cleaning them daily), but even after that, these machines still require maintenance. To remove any mineral build-up inside your unit, make sure to clean it and add vinegar occasionally into the water tank – or use baking soda. Along with replacement filters, which are vital for functioning properly. Ensure that your humidifier doesn’t dry out by adding some warm tap water and checking to ensure it’s still working. You can also test the output with a cup of distilled water to see how much water vapor your unit is producing.

Advantages of humidifiers

Humidifiers offer many health benefits such as relief from nasal dryness, sinus pain, ear infection, and more. They can also help with anxiety and depression, according to some studies. On top of that, they are great for relieving stress and promoting relaxation – which is why they make perfect choices for bedrooms or other areas where you want a relaxing environment. They are also great for people with allergies, as they help to reduce symptoms.

Disadvantages of humidifiers

There are a few disadvantages to using a humidifier over a year. For one, it can be expensive to replace filters on these machines depending on the model. You might have to clean them daily or more often than that if you live in an area where there are high levels of pollen. Additionally, some people find that they can’t sleep well if their humidifier is on all night – so it’s important to find one that doesn’t require constant maintenance.

Advantages of diffuser

Diffusers are a great way to add moisture and essential oils to the air without using an artificial humidifier. They use a small amount of water, oken oil, or plant material to disperse the scent around your room. They often have an LED light that helps with relaxation and can be set on multiple levels of intensity. You can also use them in combination with a humidifier, depending on the size of your home.

Disadvantages of diffuser

There are a few disadvantages when compared to using a humidifier, although they do require some initial investment. One main downside is that diffusers don’t work well in large rooms, as the scent will not be dispersed evenly.

Which one should I use, a humidifier or a diffuser?

Both options are great and both can be used for a different number of situations. Both do the same thing, but it’s important to find out which you prefer most first. Decide what needs are best filled by your humidifier or diffuser, then decide on the type that best fits those needs. This will help you find what is best for you.

Diffusers are great if your home doesn’t have any natural moisture and a humidifier could be better suited to fill in the gaps if so. If you’d like more depth of scent diffuser would likely be more suitable, but it may not diffuse throughout every corner of your space.

Conclusion

A humidifier and a diffuser are similar in that they both disperse the water vapor in the air, but they serve different purposes. A humidifier is designed to increase humidity levels, while a diffuser is used to calm or diffuse the air. You can use them together for maximum results! To know more please visit probaby.

Looking Back: The Best Heart Health Tips of 2012

This has been a very important year for the Texas Heart Institute and the Center for Women’s Cardiovascular Health. We’ve covered a lot of information about the heart and how to care for it, but I want to summarize it in five practical health tips. Put them into practice in the year ahead and make 2013 the best year for your heart.

Follow The Doctor’s Instruction

 Heart Health Tips

Women want to do everything, but sometimes we can’t do it alone. We need the help of a doctor and we shouldn’t be ashamed of that.

Eighty percent of cholesterol levels are determined by genetic factors, so a healthy lifestyle is not always enough to keep your cholesterol levels within the healthy range. If your doctor prescribes cholesterol-lowering medicine, take it!

By taking aspirin, you prevent platelets in your blood from sticking to each other and forming a clot that can be fatal. If your doctor prescribes a treatment that requires you to take a daily aspirin, listen to him! Only take aspirin daily if you’ve checked with your doctor before.

If a medicine makes you feel unwell, work with your doctor to find the right medicine and the right dose. If your doctor won’t help you, change your doctor!

Move more

Start by surrounding yourself with supportive people. Studies have shown that women who allow friends and family to participate in lifestyle changes are more likely to be consistent.

Small changes leave a mark. Go up and down the stairs whenever you can, park your car far away from where you are going, and go for a 10-minute walk around the office.

You don’t have to just run on a treadmill.

Make Adjustments To Your Diet

There are no “bad” foods but bad eating habits. It is important that you know what you are feeding your body with, but it is also important that you be consistent. Choose foods that suit you and stick to them.

Foods high in saturated fat — and not high in cholesterol — are those that increase blood cholesterol levels. If you are trying to cut down on saturated fat, opt for margarine over butter, low-fat dairy over whole milk, and lean meats.

Eggs do not raise cholesterol. They contain low amounts of saturated fat, are rich in vitamins, and are part of a healthy diet.

Portions are important: Cut your portion sizes in half and eat smaller meals throughout the day.

Eliminate junk foods from your pantry and treat yourself to eating them just once a month.

Be Prepared For The Changes Of Menopause

The cardiovascular risk doubles or quadruples at least at menopause. Be aware of these changes and be prepared to deal with them.

Be prepared for your cholesterol levels to rise during menopause.

If you have already gone through menopause and are over 50, watch out for symptoms of “broken heart syndrome” or takotsubo cardiomyopathy (a transient illness that sometimes occurs due to deep grief or stress). Some people who experience sudden or prolonged periods of stress can develop this disease, which feels like a heart attack.

Even after menopause, it is never too late to reduce your risk of cardiovascular disease with your doctor’s help and healthy lifestyle changes.

You Can Defend Your Health Better Than Anyone

Nearly 7 in 10 women say they prioritize their family’s health needs over their own. I understand that you may be tempted to do the same, but forgetting about your own health is not a good decision. If you really love your family, you need to take care of yourself too so that your loved ones can count on you for many years. You can defend your health better than anyone. Take charge of your health and the well-being of your family.

Find out about your body mass index, your cholesterol levels, and your blood pressure. Keep a record of these values. You can write them down on this worksheet.

If you smoke, stop it. You will probably live longer and earn an average of 4-9 years of life.

If you search the Internet for information on heart health, remember that not all health topic websites are created equal. Consider the origin and age of the information before determining the credibility of what you read on the Internet.

You may also be interested in Six health tips to take better care of older adults

Six health tips to take better care of older adults

Muscle weakness, lack balance, decreased reflexes, blurred vision, decreased hearing, and joint stiffness. These are some of the characteristics of the natural aging process. For this reason, caring for the elderly requires attention, responsibility, and health tips. In many cases, physical problems and chronic diseases, and others that require more attention in the elderly are added.

” You age as you live, “says gerontologist Nelson Mostajo. “The changes due to aging correspond to the wear of all our systems. But these changes will occur to a greater or lesser extent. Depending on how we have lived our adulthood in relation to our healthy or harmful habits (alcohol, tobacco, poor diet, little exercise) ”, explains the expert.

Specialists Give  Some health tips to Better Take Care of Older Adults and thus, give them a  better quality of life. They all coincide in pointing out that affection, care, support. And respect towards them will contribute to the better development of their health. Likewise, they emphasize that not everyone ages the same. So care varies in each case depending on physical and mental health:

Safety conditions at home

“Most of the accidents suffered by older people occur at home,” Says Mostajo. “Generally due to a  lack of adequacy of the facilities to their physical conditions derived from aging: lower visual acuity, deterioration of physical capacities (gait, coordination, etc.), cognitive deterioration and others ”, he says.

One of the dangers older adults continually face is falling. “They are more prone to falls because due to age and the loss of muscular functions and elasticity there is a decrease in defense and balance reflexes. They also have a decrease in the base of support, thus leaving the center of gravity more unstable ”, explains  Jennifer Rojas,  physiotherapist, and kinesiologist. It is essential to guarantee them the greatest autonomy and security.

“A suitable physical environment is necessary for its development. Adapt the homes to their reality and limitations with correct lighting, ramps, wall brackets in the shower and bathrooms, so that there are no obstacles or dangers for their wandering, ”says the gerontologist.

Reviewing the usual space in which the older adult operates and removing obstacles  (rugs, fragile tables) where they can trip is essential. Modifications must also be made in certain critical areas such as the bathroom and shower, where you must install bars or handles to support yourself and place non-slip mats. When bathing you should always be seated on a static piece of furniture that does not have wheels. It is essential to have good lighting and free spaces to be able to circulate easily.

Medication record

Depending on their health status, older adults consume various medications. Therefore, they can become confused, double the dose, or self-medicate, which is very dangerous. They advise that a family member or their caregiver regulate the intake of medications and keep a  daily control book.

Body

hygiene Adequate personal hygiene is essential for maintaining a healthy old age. and the prevention of the appearance of diseases such as infections. Likewise, it is important to take care of your skin by applying moisturizer and, in case of prolonged exposure to the sun, sunscreen.

Balanced diet

health tips to take better care

The nutritionist Fabiola Maldonado points out that the diet of the elderly must be varied so that they have all the nutrients. It advises to reduce saturated fats  (sausages and cold cuts),  increase the consumption of vegetable fats  (almonds, walnuts, sunflower seeds), fruits and vegetables,  limit the consumption of sugar and salt, control that throughout the day you drink water to be hydrated. He recommends consulting a nutritionist to develop a  diet plan according to the diseases that the older adult has.

To exercise

“ Exercise is important because it produces positive changes not only on a physical level but also on a mental level. It helps the elderly to have a  more active life, thus improving their state of health and even preventing them from falling into a state of loneliness ”, explains the physiotherapist.

Older adults can perform four types of exercises:

  • Strength to strengthen muscles
  • A balance that helps prevent falls
  • Improve reflexes; flexibility
  • Resistance to improve breathing and heart rate

Exercise is the new drug and must be dosed with a prior evaluation by a specialist: a kinesiologist,” emphasizes Rojas.

Make him participate in social activities

It is important to promote the socialization of the elderly with his family and close friends. Whether on walks, birthdays, parties, or more. In this way, you can strengthen ties that the older adult maintains with society and with his relatives. Which will help him to socialize with other people. The environment, maintain a good mood,  feel part of a group and fulfill himself.

You may also be interested in Health tips to stay in shape after 50 years

Health tips to stay in shape after 50 years

At an age, it may seem more difficult to keep fit, but it’s all about fitness and finding an activity that fulfills us and encourages us to exercise. Everyone should have healthy habits throughout their lives. However, after 50 and after menopause or andropause, it is essential to try to stay in shape to ensure self-well-being and enjoy a good quality of life. Here we will give you some health tips to improve your health if you have already reached 5 decades. Take note!

There is No Excuse to be Healthy If You are Over 50

Formerly a person who had already formed his family and was close to retirement was considered an “old man”. For this reason, it was strange to see a person of a certain age participating in physical activities and attending gyms.

In turn, the person fell into a sedentary lifestyle and other habits that, far from helping them to enjoy health and energy, plunged them into a kind of lethargy or boredom.

Fortunately, things have changed, and today,  50 is a good time to improve habits and adopt new routines. This has also changed in terms of medicine, since it was previously thought that, for example, for a woman after menopause it was risky to exercise. It is now known that the benefits of sport are many at any age.

Tips to Stay in Shape After 50

Whether you’ve been in sports all your life or you’ve never been to an academy, it’s very important that you follow an appropriate exercise routine.  For this reason, at 50 it is still essential to attend to the doctor’s recommendations, even with regard to physical activity.

Determine Your Goals

follow health tips

What do you want to exercise for? It can be to lose weight, improve balance, have good health, or strengthen certain parts of the body. Or maybe to clear your mind a bit, put stress aside, or just unwind, have fun, and meet new people. Knowing what your goal is will keep you motivated

Find a Suitable Activity

This means that it should be tailored to your age, your physical build, your skills, and your experience. It seems impossible, but it is not. Try all the activities you want until you find the right one.  You will realize what it is when you don’t want to miss any class.

Enter Exercise into Your Life Without Pressure

Determine how much time you will dedicate to exercise per day or per week, and try to maintain a balance between the time you need to dedicate (for health) and the time you want to dedicate (for pleasure, etc.).

The idea is that you introduce exercise in your life in a way that makes it easier for you so that you do not regret doing it or maintaining the habit over time.

Organize an agenda, a calendar, or schedule if you prefer, write down in a notebook or notepad what you have done and what you have not, and use that as a reference to improve.

Consider Exercise a Pleasure

Staying in shape is a long-term task. Therefore, if you do not exercise for a day or two, nothing bad will happen, but avoid throwing your efforts overboard by returning to a sedentary lifestyle.

Change Your Diet

Do not forget that after a certain age, the metabolism changes.  Therefore, if you eat the same as before, you may find it difficult to maintain a healthy weight. Also, the amounts and foods that you used to eat more regularly in your 20s may no longer work for you in terms of energy.

Exercises to Stay in Shape After 50

Walk

It is the basis of exercise and is recommended at any age. Best of all, you can walk anytime, anywhere. While it’s best to be outside, you can always use the gym treadmill when it’s cold or raining.

You can take the opportunity to go for a walk with your grandchildren or with your dog. One hour a day is advisable.  Wear comfortable shoes and walk at your own pace.

Dancing

Life without music would not be life. And besides, dancing has many health benefits. Staying in shape at 50 can be the funniest thing in the world if we add funky songs to it.

Swim

Swimming is another of the sports that we can practice after menopause and andropause because it benefits us without making excessive efforts. You will be exercising without realizing it thanks to the action of the water.

You may also be interested in Medicine practice and coping mechanisms: Avails and Hardness

Medicine practice and coping mechanisms: Avails and Hardness

In a recent article, Dr. Claire Gerada, from the National Health Service (NHS) program for physicians in the United Kingdom, reflected on the coping mechanisms that usually develop when practicing medicine and what benefits and difficulties they entail on a psychological level. The novelty of its approach is that it initially rescues the adaptive value of these strategies, to later point out when they can become problematic for the doctor.

The work of doctors has changed in recent decades and especially in recent years. The time devoted to bureaucratic and management tasks has increased, while investment in material resources and professionals has decreased. To this must be added faulty planning of the care offered. All these circumstances have contributed to increasing the exhaustion and demotivation of health professionals in general, and doctors in particular.

practice and coping mechanisms

Beyond the new context in which practicing medicine, doctors live day by day, to a greater or lesser degree. With the suffering of the sick and, often, also of those close to them. Situations such as the communication of unpleasant news. The experience of traumatic experiences, the losses that the disease (and, ultimately, death) entails, can only be ensured if the doctor avoids emotional identification. With each case without losing empathy. Achieving that balance is not easy, and even more so if the conception of medicine as mere technoscience ends up being imposed. Ignoring the human aspects inherent in becoming ill that, whether present or not, come into play in the therapeutic relationship.

The doctor’s capacity for emotional self-containment is to be able to accept the discomfort of the subject. Who comes for help is gradually acquired throughout the professional practice. It is achieved through learning in which identification with other caregivers (teachers, mentors, colleagues, etc.). And the modeling that implies belonging to a group of equals prevails. Among the most common psychic defense mechanisms, altruism and sublimation stand out. But others such as humor, denial, projection, minimization, or rationalization of unpleasant emotions can also be activated.

These strategies, mostly unconscious, allow that coexistence with psychic pain does not end up overwhelming the doctor. However, sometimes these coping mechanisms (either by excess or by default) can work against the doctor as a person. Thus, excess altruism can lead to emotional exhaustion, when one’s own needs are ignored for the sake of attention to those of others. Denial can end up blocking self-awareness and emotional recognition; projection, by attributing weaknesses or mistakes to another, supports a sense of false invulnerability; while rationalization prevents familiarization and proper control of emotions.

When mental suffering leads to a mental disorder or an addiction, the feeling of personal vulnerability and incompetence in managing one’s own discomfort can lead the suffering doctor to deny his situation and delay the request for help. Hence the importance of gradually developing a culture, from undergraduate and throughout professional practice, that promotes, at a personal and institutional level, the development of competencies in managing one’s own and others’ emotions and asking for help when the coping mechanisms of falter.

You may also like to read Treatment of anxiety in the child

Treatment of anxiety in the child

Extra-curricular activities, demands from the environment, and absent parents can cause stress for the child. In this article, we present the most effective psychological treatments for anxiety disorders in childhood.

Fear is an emotion that is part of the normal development of each individual; it is usually of moderate intensity and tends to fade over time. However, in childhood, negative emotions related to fear can be maladaptive and cause anxiety. Knowing what anxiety treatment involves in your child can be of great help.

Anxiety disorders in childhood show data that should not be overlooked: about 18% of children suffer from anxiety. The most frequent disorders are separation anxiety, especially in children under the age of 12, specific phobia, and generalized anxiety.

On the other hand, anxiety disorders in children are more common in women and are usually related to depression.

Symptoms of anxiety

Anxiety generates symptoms that interfere with the child’s daily life, negatively affecting different contexts: school, family, and social. The most frequent physical symptoms are tachycardia, headache, intestinal disturbances, nausea, and sleep disturbances.

Symptoms of anxiety are accompanied by a strong preoccupation with various situations that often result in avoidance and escape behaviors. These behaviors are very difficult for parents to manage because they generate negative reinforcements.

Parents often give in to the avoidance of the child, thereby exacerbating the problem. On the other hand, let’s see what the treatment of anxiety in the child consists of.

Treatment of anxiety in the child

There are several treatments to treat anxiety in children. First of all, it is advisable to consult a psychologist, as the psychological intervention is free of side effects and has proven to be very effective.

Drug therapy should only be considered if psychological therapy has failed or if anxiety is excessively disabling.

In this case, priority must be given to antidepressants, which impair cognitive processes such as memory and learning less than anxiolytics. It is also possible to use benzodiazepines, useful for calming anxiety in association with appropriate behavioral measures.

Cognitive-behavioral therapy

As for cognitive-behavioral therapy, multiple treatments are recommended, which include several strategies. Here are the most useful ones:

  • Relaxation exercises. Most used for generalized and separation anxiety. They have two phases: In the first, the child’s minimum ability to perform the exercise is verified. These are standing still for 5 seconds, maintaining eye contact for 5 seconds, demonstrating imitation skills, and following simple instructions.

Once the child is shown to be able to cope, he will be explained how anxiety works and he will be taught relaxation techniques. These can be of various types: infant massage, relaxation games (robot-rag doll), and techniques based on imagination in which stories are told, the child stiffens a part of the body and then relaxes it.

  • Self-instructions. The child learns to replace the cognitive components that generate anxiety with coping verbalizations.

Kendall’s Coping Cat Program (“The Cat That Gets It Alone”). It is a cognitive-behavioral therapy that consists of two parts. In the first, the child learns to recognize the symptoms and thoughts related to anxiety and develops a coping plan (“FEAR” Plan).

Parents are taught to reinforce coping behaviors and eliminate grievances and blame. In the second phase, the skills learned are put into action through imaginative and live exposure to more feared situations.

Conclusions on the treatment of anxiety in the child

Psychological treatments have been shown to be very effective in dealing with anxiety in children and adolescents. However, it is always best to prevent anxiety disorder.

Sometimes children are subjected to excessive stress: family ups and downs, absence of parents, school or extracurricular activities are some factors that contribute to the development of an anxiety disorder.

It is essential that parents learn to scale their expectations by setting limits based on simple, realistic, and correctly formulated requests.

Reducing expectations of the child and setting concrete and stable limits offer safety. On the other hand, it is essential to dedicate quality time to the child to play together, look after him or listen to him.

In this regard, parents should avoid using cell phones, talking about work problems, and arguing with each other in the presence of their children.

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Fruits and vegetables increase life expectancy

Few today question the positive health effects of an abundant consumption of fruit and vegetables. According to a recent study, consuming 5 servings a day of vegetables increases life expectancy, as it reduces the incidence of chronic diseases such as cancer or cardiovascular disease.

Nevertheless, it is good to remember that to enjoy these benefits it is important to take macronutrients in optimal proportions. Satisfying protein and fat needs are equally essential. Both of these elements are involved in numerous physiological processes.

2 portions of fruit and 3 of vegetables

The consumption of vegetables must be given priority over that of fruit. The reason for this is that vegetables usually have a higher concentration of phytonutrients. These compounds are essential for neutralizing the formation of free radicals, an aspect that is associated with the prevention of complex diseases.

According to research published in the journal Circulation, it is important to ensure the presence of vegetables in the diet in order to improve the effectiveness of physiological processes, thus keeping inflammatory states under control.

It must be taken into account that an excessive course of inflammatory states could generate various health problems.

To enjoy an optimal state of health, it is advisable to include foods of plant origin in all main meals. Additionally, fruit can also be included in mid-morning or mid-afternoon snacks to improve overall vitamin and antioxidant intake.

Some fruits and vegetables are better than others

It must also be remembered that not all plants enjoy the same properties. Exotic fruits, for example, have a higher concentration of phytonutrients. These compounds help prevent various diseases including cancer, according to a study published in Current Pharmaceutical Design.

Likewise, brightly colored vegetables or crucifers also improve our health more efficiently than others.

Broccoli is a good example since some scientific evidence indicates that these vegetables contain essential substances to reduce the incidence of cardiovascular diseases.

Eat plenty of fruit and vegetables

While there is some consensus that the optimal amount of fruit and vegetables to consume each day is 5 servings, this does not mean that more is not possible.

More consumption, in fact, could offer additional benefits. In particular, it is very important to ensure a good variety, combining products with different colors in order to receive a greater supply of nutrients.

In addition, it is important to alternate between the consumption of raw and cooked vegetables. Physico-chemical processes can alter the availability of some nutrients they contain. In this sense, it is good that a good part of the ingested vegetables has not been subjected to aggressive cooking methods.

To receive all the nutrients offered by these foods, it is also advisable to consume the vegetable cooking broth, which contains a large number of water-soluble vitamins. Wasting it would therefore be a sin.

The scientific study

Returning to the study published in the journal Circulation, the scientists analyzed the diet of over 2 million subjects: a very large sample. It emerged that the risk of death decreased significantly, by 12%, in subjects who consumed 5 portions a day of fruit and vegetables.

It was also found that in the same subjects respiratory diseases had a 35% lower incidence and prevalence. The same was true of various types of cancer and cardiovascular disease.

However, it was not possible to establish a correlation between higher vegetable consumption and a further reduction in the risk of death. Finally, the most beneficial vegetables for health were those with green leaves or bright colors, which contain high levels of vitamin C and beta-carotene.

To live longer, consume more fruits and vegetables

In light of what has been said, the consumption of at least 5 portions of fruit and vegetables throughout the day is effective in preventing chronic and complex health.

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