Health with Divorce

5 Supplements That Can Supercharge Your Training

In the quest to build a desirable physique, an adequate supply of nutrition plays a huge role. No matter if you are beginning your workout journey or are already a hard-lifter, you’ll need proper supplements besides the regular diet to hold on to your gains. Most bodybuilders and athletes go by a meticulously planned supplement schedule throughout the day to keep the flow of nutrients running in their bodies. We take a look at 5 supplements to boost your training.

    1. Carbohydrates:

Carbohydrates should be the primary ingredient in your shakes before you add proteins and the likes. When you work out, your muscle glycogen is stressed and can decrease if the carb supply is deficient. With Carbohydrate intake, you prevent this possibility and, therefore, can train for the maximum amount of time and build a curved body.

Carbohydrates come in handy if you’ve limited protein intake, which makes you short of calories. Carbohydrates also influence your insulin levels, and you should be sure of the volume before adding it to the shake.

    2. Protein:

Protein powders are the most popular supplements when it comes to bodybuilding. Protein has low-fat elements and helps to gain muscle and aids in mass gain. Amino acids are the constituents of muscle-tissue, and protein consists of various amino acids. Therefore, protein consumption becomes most fruitful when you take it just after the workout session as it will start building your muscle blocks after you have them broken down with the exercises.

If you take proteins after a workout and still can’t gain muscle, you might be taking it way after the training period. When a protein mixture is taken immediately after muscle breakdown, it increases your muscle gain 25 times due to a short-lasting “anabolic window”! There are many types of protein, but Whey is famous for its easy digestibility. It also makes your bloodstream work faster.

    3.  Creatine:

Creatine is one of the supplements which is rated very highly for its ability to deliver instant energy, which is crucial for charging yourself up during training. It revitalizes protein synthesis which accelerates your lean muscle buildup. Creatine is an excellent addition to your mixture, and it is always better to take it with carbohydrates and protein for the best results.

Among many kinds of varieties, Creatine monohydrate is the most efficient and should be your first consideration.

According to studies, regular intake of Creatine requires you to drink sufficient water because it increases muscle hydration by drawing water from other parts. Additionally, Creatine keeps tiredness and mental sloth away for a charged-up workout.

    4.  Glutamine:

Glutamine is an essential amino acid that is also the most available one in human bodies. Glutamine helps in slowing down the fragmentation of complex molecules in the muscle and the subsequent release of energy. It positively influences hormone levels and raises the levels of growth hormone. Like Creatine, Glutamine serves you better if you absorb it with Carb and protein shakes.

Glutamine’s salient features are its ability to make you recover faster and hold on to your muscle gains when you are on a diet. Glutamine is also found in meat, seafood, and eggs. The requirement of Glutamine increases with the progress of your workout standard. It’s critical to remember that Glutamine levels can decline in the bloodstream due to exhausting and stressful exercise sessions.

    5. Branched Chain Amino Acids or BCAAs:

BCAAs are essential for quick energy bursts, and they help in reducing muscle tissue breakdown throughout training periods. BCCAs are great for your hormones and helps in maintaining testosterone levels following a workout.

However, studies demonstrate that BCAAs alone are not capable of muscle protein synthesis and need Essential Amino Acids to increase anabolic signaling. Hence, you must take BCAAs with the much-discussed mixture of carb, protein, creatine, etc. If you are concerned with the lack of protein synthesis, Anavar can be a great choice due to its anabolic property.

Happy sweating!

Author of this article is Rebecca Smith

7 Tips To Avoid Insomnia And Get Sound Sleep At Night

Insomnia cases can give you a headache, especially when you are from a tedious job. The condition develops slowly and steadily in individual undertaking activities such as long-distance driving and others.

Specialists are working hard to develop a medication that can curb this kind of disturbing condition. The condition generally affects the regular sleeping routine, and you may find yourself waking up in the middle of the night. This article exposes seven tips to avoid insomnia and get good sleep.

  1. Understand the sleep-wake cycle You need to consult a psychologist about the recommended sleep schedule that a normal brain should have. The circadian rhythm explains how the brain releases sleep regulator, chemicals, and hormones.The internal clock that depends on the biological patterns of the body increases the chances of understanding the circadian rhythm. Brain wave patterns from various radiographic images assist you in knowing your limit of sleep and wake up. Therefore, ensure you are at bed when your time to sleep and wake up at the right time.
    1. Regulation of exposure to light during the day

    The need to regulate how you expose yourself to light is an essential component in acquiring good sleep at night. Morning sunlight is the best because it provides the required minerals for the development of your bones and other tissues.

    The process of sleep depends on the coordination of brain cells and neurons, and this requires you to have maximum exposure to light during the day. The introduction of light therapy boxes assists during different seasons like winter when bright illumination has limits.

    1. Physical fitness
      Involvement in regular physical fitness assists in the relaxation of body tissues and muscle. The relaxation reduces the production of energy, and this makes the body to have fewer functions. The exercise reduces the chances of encountering sleep apnea. However, you may be required to use sleep medication in conjunction with exercise. The medication recommended for sleep apnea is zopiclone. The drug influences the central nervous system to perform required activities along with exercise.However, heavy exercise may be dangerous as it causes contraction of muscle, making you uncomfortable. You should also ensure you exercise at least 3 hours before you go to bed to avoid oversleeping.

      1. Avoid substances

      Drugs alternate the normal functioning of the body system. Classification of substances depends on the health condition it brings. Nicotine and caffeine decrease the chances of releasing melatonin, which is the primary hormone responsible for sleep regulations. Cigarettes also play the role of hindering the production of this hormone.

      Besides, excess food before sleep should not be part of you.

      1. Good stress management strategy

      Stress is a psychological disorder that results in a lack of good sleep. The uprising of stress depends on what you encounter daily and how you handle them. It is wise to seek psychotherapist help if you cannot control stress. The sessions may make you have a relaxed mind that can facilitate an excellent sleeping mood.

      Continuous exercise may assist when you are under pressure and stress. It makes you relax your muscles, and this occurs within the brain, making you feel relieved. The bedtime ritual that assists in relaxing may be necessary.

       

      1. Regular deep breath The fundamental reason for a deep breath is to maintain a steady flow of oxygen in the body during sleep. The increase in oxygen uptake enables the blood to flow efficiently through your body to maintain the relaxation of the muscle.Closing your eyes and facing upwards when taking the breath, maximize blood flow in the brain, and this may make you feel better. Deep breath reduces gasping, snoring, and feeling foggy when you fall asleep.
        1. Suitable sleep environment Note the appropriate sleeping environment that keeps you safe and comfortable. Comfort is mandatory for you to sleep effectively without waking up in the middle of the night.The bedroom should have quality lighting system, air conditioners to regulate temperature and increasing air circulation. The nature of the mattress you are using should be of high quality to avoid issues of physical discomfort.Night sessions should have less light exposure. You should control the number of hours you spend watching television. Experts recommend that you should stay away from TV for about two hours before going to sleep. The period activates the melatonin hormone, which in turn triggers the relaxation of the body, and this causes sleep.

          Your phone should have software that blocks the excess light from reaching you.

          Conclusion

          Sleep is an essential activity for you to remain healthy. Lack of sleep can result in conditions that can cost you a lot when looking for appropriate medication. Insomnia can have the necessary prevention, and it is wise to use the points above. Remember, prevention is better than cure.

          This article, written by Rebecca Siggers  thus provides you with a list of places that you should focus upon traveling in your next holidays. To be able to travel with ease and reach your destination in the least possible time with comfort, always carry a world map along with you (amazon.fr/Carte-Monde-Gratter-Luxe-autocollants/dp/B077CWTKJY. The alluring qualities of the afore-said cities will make you want to travel several times over and over again in the years to come.

7 Exercises To Build Strength And Flexibility

Strength and flexibility are the hallmarks of pure fitness. It is why most athletes and fitness enthusiasts spend more time strength training and working out their muscles for better flexibility. While various exercises can help you achieve both, it is recommendable to incorporate other routines that target strength or flexibility. To achieve desirable results, you can choose the best strength training exercises that boost your flexibility as well. Here is a brief look at seven workout routines you can use to develop strength and enhance your flexibility.

  1. HIIT (high-intensity interval training)

According to studies, HIIT is one of the best workouts for strength and flexibility. A typical HIIT session can involve various maneuvers you have to complete within a given time. Short intervals between the different moves allow you to rest and reposition for the next. With HIIT, you can quickly increase your muscle endurance and power by accomplishing as many reps as possible in perfect form. It also grows more lean muscles, which translates to more glycogen and energy surplus in the body.

HIIT is also useful for improving your flexibility, especially since it involves performing a set of workouts in intervals. You can perform push-ups for 45 seconds, break for 15 seconds, then change to planks, squats, dips, pull-ups, sit-ups, burpees, and so forth. When you combine it with calisthenics, HIIT can push your flexibility to the next level.

  1. Stretches

The most convenient and traditional routine to achieve flexibility is through stretches. According to experts, it is a crucial aspect of training and should always be the first thing you do before you start other intense workout routines. Most people think about stretches concerning preventing gym injuries (pre-workout stretches) or improving recovery (post-workout stretches). However, stretching can help you gain agility and flexibility. It also boosts blood circulation to all the 600 muscle groups delivering essential micronutrients your body needs to grow big lean muscles. With more lean muscles comes the power and improvements in athletic performance.

  1. Weightlifting

People who can lift heavier weights have more power, and this comes from regular training. As you begin lifting weights, you will quickly get comfortable with the first weight and naturally add more. The heavier you can comfortably carry, the more power you build. However, there are various concerns when it comes to lifting weights. If you choose deadlifts, do not forget your double and single-leg deadlifts. Make sure you are building strength in your arms and biceps, as well as legs and thighs. You can also use weighted dips and pull-ups. Vary your routines and work out all your body muscles.

  1. Push-ups and dips

Daily push-ups and dips are a perfect combination for general fitness. In its perfect form, a press-up calls on almost all your body muscles, especially your core. It builds strength and power in your arms, chest, legs, and thighs. Dips also work out your upper body and core. When performing push-ups and dips in perfect form, you will quickly be able to lift and float your body around comfortably. There are various types of push-ups, including feet-elevated push-ups. In the same way, you can use weighted-dips. The variety of moves in these two extensive workouts can help you build both strength and flexibility.

  1. Swimming

Swimming is another efficient workout routine you can use to achieve both flexibility and strength. Swimming makes your muscles to increase in length and also allows you to develop an increased range of motion. Apart from boosting your flexibility, swimming also helps with muscle contraction, thus improving your overall strength.    

  1. Squats

There are a variety of squats you can do to achieve agility and power. Squats strengthen your flexibility by improving the range of motion your hips and ankles can cover. Variations like deep goblet squats can increase flexibility and help you build strength around your hamstring. Make sure you complete all squats in perfect form and switch your techniques for better results.

  1. Cycling and running

Running and cycling drills can help you shed more calories and build lean muscles. They are recommendable workouts that also boost your health, circulation, metabolism, and sleep. Cycling can also develop stronger thigh and leg muscles. However, it is crucial to do more stretches around your cycling and running sessions. Unless you are training for a marathon race, there is no need to run several miles. A daily morning running routine is sufficient to boost your strength and flexibility.

Conclusion

Various workouts can help you build strength and improve your flexibility. It is essential to understand all your moves and make sure you perform each exercise in perfect form. Some activities like stretches are critical before starting any other workout. Although regular workouts are effective, several other factors influence strength and flexibility. Emerging trends among athletes and fitness specialists involve using cannabis products like CBD oil to improve sleep and recovery. If you are in Canada, you can mail order such products from a reputable online dispensary Canada retailer and have it delivered to your preferred location. You also need proper nutrition, adequate rest, and sleep, as well as the right mindset. What’s more, it is recommendable to avoid drug abuse and other lifestyle habits that compromise your workout goals.

This article, written by Rebecca Siggers  thus provides you with a list of places that you should focus upon traveling in your next holidays. To be able to travel with ease and reach your destination in the least possible time with comfort, always carry a world map scratch along with you. The alluring qualities of the afore-said cities will make you want to travel several times over and over again in the years to come.

6 Ways To Optimize Your Plant-Based Diet For An Effective Workout

A small fraction of people become acquainted with vegetarian bodybuilders every day. Plant-based diets and Mediterranean food-forward eating habits also continue to flourish. The benefits of eating more plant-based foods have repeatedly surfaced in various discussions. Studies on Mediterranean diets also show great results. While they do not prohibit rare lean beef, fish, eggs, and dairy, the diet encourages plant-based food to account for 70% or even more. If you already prefer a plant-based diet, there are many ways you can optimize it to get the best results from your workout sessions. Here is a brief look at six methods:

  1. Know your pre-workout and post-workout food options

Regardless of the diet, you need pre-workout and post-workout meals to achieve optimal results from your workout. If you are on a plant-based diet, you need to know what foods will optimize your workout session. Focus on aspects such as strength and endurance, as well as aid recovery and rest. You can take a supplement like Turinabol to boost your workout performance. It helps in increasing muscle protein synthesis, hence giving us better recovery and muscle gains.

In the same way, you need to identify the right mix of ingredients necessary to boost energy, improve nutrient absorption and build more muscles. Plants are rich sources of proteins, but you should know the ones that deliver more proteins, carbs, essential fats, vitamins, minerals, and antioxidants, among other primary classes.

 

  1. Set a workout goal and work around it 

Your workout is only as effective as its result. Therefore, you must have a goal in mind. If you are looking to grow bigger muscles, for instance, optimize reps for muscle gain and take the right nutrition for muscle growth. Integrate more legumes, nuts, leafy green smoothies, brown rice, whole-grain toast and high-carb fruits like bananas in your diet. You can break down your plan into pre-workout and post-workout foods. If your goal is weight-loss, you should focus on food such as fresh fruits, pasta, whole-grain oatmeal, and sweet potato. They provide you with more energy and fiber for better workout performance without causing you to gain calories.

  1. Use organic supplements

If you are choosing a plant-based diet, then it makes sense to get the best plant foods in terms of both quality and quantity. Start by ensuring all ingredients you use for your meals are fresh harvests and free of pesticides. When at the grocery, you can also look for a label that specifies the plant food as organic.

According to research, organic ingredients are much more rewarding to the body. Just like your food choices determine how healthy and fit you can get, the right growing conditions will impact the final food you eat. Organic foods grow in farms with less cadmium and pesticides or chemical fertilizers. Aside from meals, you can use organic supplements for vitamins, minerals, and micronutrients. An effective workout requires a boost in vitamin, antioxidant nutrient intake as you will be working out muscles and tissues. Popular supplements include Vitamin B, D, and Zinc. You can also get organic beverages.

  1. Incorporate a diverse range of plant foods

Plants offer a wide variety of proteins, carbohydrates, healthy fats, sugars, vitamins, minerals, antioxidants, and phytochemicals. They also provide several other micronutrients. Take vitamin E, for instance; you can get it from Crayfish, Rainbow trout, and goose meat and octopus. In the same way, several plant foods like Butternut, squash, broccoli contain vitamin E. To optimize your workout performance; you need to eat from a wide range of sources. This allows you to get more nutrients into your body through meal consumption rather than supplementation.

  1. Establish a supportive lifestyle  Healthy lifestyle habits can push your workout goals a notch further. Reducing the use of cigarettes and alcohol, drinking sufficient water, getting enough quality sleep and rest, avoiding stress and depression, all work together for your benefit. According to Quora, distributing your meals into 5 or six smaller portions rather than three large ones can optimize your metabolism, reduce hunger strike and provide consistent energy supply for your sessions. There are various other minor changes you can make to provide a solid foundation for your plant-based diet and fitness goals.
    1. Watch your calories

    It is very important to calculate your caloric intake and requirement. Once you know what you need, you can compare the best ingredients to integrate into your diet. Depending on your goals, you might need to cut down or bump up your calories. If you are working out to shed some pounds, you can still get essential nutrients from alternative plant foods that contain fewer calories. You can also find a calorie calculator or check the label of your store-purchased products to determine the calorie count. Keeping your calories in check is one of the most effective ways to optimize your workouts.

    Conclusion

    Plant-based diets are ideal for various fitness goals and healthy living. If you want to increase your workout performance, taking plant foods can help with energy supply, staying satisfied much longer and regulating your metabolism. Plants contain all the nutrients you require to survive. However, you need to pick quality ingredients that are both fresh and organic. You should also know what foods contain different essential nutrients, vitamins, and minerals. With this knowledge, you can blend your plant-based foods to provide the most nutritional value. Focus on your workout goals (muscle gain, strength, endurance, weight loss) and develop a favorable diet.


    Author of this article is Kimberly Clark
    who is a writer for numerous health and fitness publications. She has been working with many challenged clients for some time now. She can be reached via email at kimberly@linkingaces.biz.

     

     

     

     

     

The Importance Of Testosterone

Testosterone is a hormone very mentioned by people for its association with masculinity, although few know the importance of this hormone for the organism and what are the functions that it exerts.

What is the role of testosterone in the body? 

This hormone is essential since we are in the womb, the production of this hormone can initially determine the sexual formation of the fetus in the womb, the higher is more likely to form a child, otherwise a girl would be formed.

The reason why this hormone is called the male hormone is because men and many male characteristics are a direct product of the effects that this hormone produces, such as; The development of depth in the voice, the growth of facial hair, and the development of the penis and testicles in adolescence. It is also the hormone responsible for improving the production, quality and movement of sperm, when a man has female features, little facial hair, etc., it is said that he has a low production of testosterone, on the other hand, those women who have a deep voice, facial hair, or a lot of muscular strength, is likely to have a high production of testosterone.

Testosterone is also associated with sexual behavior and especially with male sexual behavior, as it is responsible for arousing libido or sexual desire in both sexes, hence men have more sexual appetite than women.

The metabolism is influenced by testosterone in a positive way since it activates it and therefore increases the burning of body fat and promotes the healing of tissues.

What is Testosterone?  

In scientific terms, testosterone is an androgynous steroid harmone”.  /structural-coupling-of-of-hermaphrodism-and-the-androgynous/”>androgynous steroid harmone</a> formed by 19 carbon atoms and found in Leydig cells of the testis and ovaries, in mammalian, reptile and bird species, controlled mainly by the pituitary gland, which regulates the amount needed in The body releasing other hormones for its control, testosterone is commonly called sex hormone

What are the testosterone levels in men and women?

The considered normal levels by the medical community are the following; in women an average between 20 and 80 nanograms per deciliter, but in men it is exponentially higher, between 300 and 1000 nanograms per deciliter, to know how much we have each one of us it is necessary to do a blood test, however these are They do when the symptoms of a hormonal disorder are quite obvious and cause discomfort in the menstrual cycle, in the production of sperm, or the physical appearance of each individual.

Why is this hormone important in sports?  

Since the metabolism is positively influenced by this hormone, many athletes seek ways to increase levels to have a better physical development, either to lose weight burning fat, or to define the muscles and increase lean mass and power or muscle strength, hence called steroid hormone.

How to stimulate the production of testosterone naturally?  

Bodybuilders and athletes who have an adequate and healthy diet usually increase production naturally, since they usually eat foods with a lot of protein, such as eggs, lean meats, broccoli, mushrooms and nuts, these foods are the best option for that your body stimulates the production of testosterone, however it is convenient to avoid sugars and simple carbohydrates that usually do the opposite effect.

This article is written by Angeline 

 

 

Why To Do Nothing May Be The Right Course Of Action

Sometimes the best course of action is to Do Nothing

In divorce we are spinning our wheels and often going nowhere. It is hard to stay focused with so much going on during proceedings. Our brains are on overload and our bodies are exhausted. What is the antidote to this craziness? Step back and Do Nothing. Having a block of time to do whatever you fancy is the way to recharge your batteries.   This resets your mind and body, so you can tackle the tasks, such as negotiating the split of marital assets.

Effects of Stress

Stress increases the risk of cardiovascular events and hormones such as cortisol, are released. This can cause headaches, gastrointestinal issues and for some of us, brain fog. Making decisions can be overwhelming. The Mayo Clinic states “Taking time to rest and relax with no particular goals can help reduce stress and bring a sense of calm and control.” Downtime allows the brain to process information which has been received. The subconscious mind can put together new ideas to solve the complex issues that come with divorce. Having downtime increases creativity. Artists and writers often have unstructured periods to let their minds wander. While seemingly doing nothing, creative concepts are bubbling up to the surface,

Think about when you were a child and had lazy days doing nothing. Most likely you were relaxed and enjoyed life. Bring this feeling into your present situation. I was surprised to see a children’s book in our local bookstore titled “Do Nothing.” A few adults were picking it up and reading it.

People may mistake taking downtime as not being productive. It is the opposite, as one’s body and mind are being recharged, like our electronic devices. Consider leaving gaps in your schedule to chill out or do a favorite activity. Give yourself permission to nap, read a book, a stroll in a leafy park, or whatever is pleasurable. This can be like a mini vacation which is rejuvenating.

A young adult whom I take care of one mooning a week, introduced me to this concept. He has cerebral palsy and can only string several words together at a time. I ask him what he would like to do and often it is basketball.   On a regular basis, this young adult’s reply also is “Do Nothing.” We might sit in his lovely patio and listen to the various bird calls. Or possibly take a walk and look at flower filled gardens. I was amazed at how refreshed I became after following his directive to Do Nothing. As I began to practice this, I started to be less frazzled. I am calm in my new job and less stressed overall. My divorce would have been smoother if I had known the secret that it is okay to Do Nothing at times.

Please read more   www.divorcemag.com/blog/taking-a-break-from-your-divorce/

Self-Care While Going Through a Divorce

divorce-separation-marriage-breakup-split-39483The latest figures show that global divorce rates continue to be on the rise. Across Europe and the United States, average divorce rates range between 42%-65%. No matter how amicable the split may be, there are many stressful steps to a divorce. It is not uncommon for the process to cause feelings of anxiety and depression. This is especially true if an individual is not looking out for his or her wellbeing in the steps leading up to the divorce being granted.

If you are going through or will be going through a divorce, self-care is of top-importance. While some may consider the term “self-care” to refer to luxury and pampering, it simply refers to the practice of taking care of one’s self. Explore three must-do self-care strategies for individuals who are going through a divorce.

Ensure that you are getting plenty of sleep

Never underestimate the power of a good night’s rest, especially during stressful times. In addition to feeling drowsy and tired throughout your day, a lack of sleep can have many other consequences. Over the long-term, it can put you at risk for “high blood pressure, heart disease, obesity, and diabetes.” In addition to these serious risks, sleep deprivation can impair your ability to think clearly, dulls the skin, causes mood swings, and can cause you to gain weight. To avoid these health challenges, experts recommend that you get between 7 to 9 hours of sleep each night. If you are not able to realistically achieve this, work toward getting proper rest on as many nights as you can, especially during the most stressful parts of the divorce.

Regularly schedule time to practice a hobby

Since many of your days can be focused on signing papers, court hearings, and various disputes, it is crucial to have a healthy hobby to take your mind off of things. Whether you enjoy reading, crafts, baking, drawing, or journaling, choose one or more hobbies in which you can distract yourself from time to time. Hobbies have been shown to help individuals relieve stress, increase mindfulness, promote overall physical health, deliver new and fun experiences, and boost self-confidence. To ensure that you are taking advantage of these benefits, schedule at least a few hours in each week to practice your favorite hobby/hobbies.

Don’t skip regular exercise

Even when an individual isn’t going through stressful times, exercise is a key component of one’s health. Physical activity of all kinds offers loads of benefits, including a boost to your mood, maintenance of a healthy weight, enhanced energy levels, improved cognitive function, lowered risk of chronic illness, and improved sleep quality. As you can imagine, these benefits are even more valuable while going through the stress of a divorce. At minimum, plan to practice your favorite form of exercise for 30 minutes a day, 5 days a week. Both low-impact activities (e.g. walking, yoga) and high-intensity workouts will deliver much of the same benefits.

For nearly every person who goes through the process, divorce marks a stressful time in one’s life. To reduce the impact of the associated stressors, practicing self-care is an absolute must. By ensuring that you are getting proper sleep, choosing to regularly engage in a favorite hobby, and getting routine exercise, you can fight off the negative effects of any stress you experience.

Author of this article, Lucy Davis,  runs  The Divorce Club  www.divorceclub.com     an online support network for people going through divorce and separation.   There are fun events scheduled (check their web site).  Wendi’s Note: The Divorce Club in London is a great way to meet others who are going through similar experiences. Wisdom and laughter are shared at Lucy’s get-togethers through this MeetUp.com group.

How To Reduce Stress Through Exercise

How To Reduce Stress Through ExerciseDivorce is among one of the most stressful events that we can go through in our lives. It’s second only to the death of a loved one. However, if you ask around, you might hear that even death might be easier to deal with than a family that is torn apart over abuse or betrayal.

Besides divorce, we face stressful life situations day in and day out: maintaining hectic schedules, demands of work and family, the emotional needs of important people in our lives, financial stress, and self image are a few things that quickly come to mind.

One proven way to reduce the physical and emotional stress of a divorce is through regular physical activity. Pair this approach with talk therapy, self-improvement, and medication when appropriate and you have all the tools you need to heal and happily move on with your life.

The Proven Link Between Stress and Activity

Scientists have long since seen that having too little exercise can have a major negative impact on mood and mental health. One of the most common pieces of advice from any medical professional is to make sure you are getting some physical activity in everyday, whatever that activity might be.

As you move through the difficult stages of divorce, from the first filing to navigating a new world of dating and single parent life, keeping physically active is a natural way to help lower the stress levels that are impacting your body.

If you are finding yourself slipping into depression or being overwhelmed with stress, a simple and affordable solution to this problem is to make fitness unavoidably accessible. If the gym is a good social setting for you, grab a membership and get to work. If exercising at home suits you better, home gym equipment is an affordable way to stay on top of a fitness routine. Being realistic with your current state, your time restrictions, and other life factors, decide the best route for your physical activity and get on it!

How Exactly Does Physical Activity Alleviate Stress?

Physical activity produces more endorphins. Endorphins are the feel good chemicals of your brain that naturally elevate your mood. They make you happier, more cheerful and help to replace pain, both physical and emotional.

Physical activity takes your mind to a healthy place. Nothing is worse for stress than sitting and dwelling on a problem, replaying past scenarios or recent arguments, worrying about things out of your control, or whatever it might be. While feelings can’t be ignored, they should definitely take a back seat on a regular basis to make room for positive thoughts and growth. Exercise encourages focused thought and can even act as a form of meditation, removing the stressful thinking from the brain and helping you think about other things.

Physical activity increases self esteem. Stress plays a major part in the way we view ourselves. A “can’t-do” attitude is prevalent as we worry or doubt ourselves. This slippery slope is quick to move past the current issues at hand and bring to light other worries and doubts we’ve had about ourselves whether it be our appearance, our work ethic, our parenting, and more. As you increase your physical activity, you reach goals (confidence boost #1), increase physical and mental strength (confidence boost #2), and enhance your physical appearance (confidence boost #3). With these three motives for self-growth, self-esteem is bound to grow as well.

In the end, exercise is one of the best things for us. Especially when we are being bombarded with stress. Implement a regular schedule of “you” time to get your body moving, your endorphins flowing, your mind lightened, and you’ll work through those stressful issues at hand.

Author of this article, Tyler Jacobson, enjoys going to the mountains near his home in Draper, Utah to connect with his wife and children through camping, hiking, and quality time together. When he isn’t rebooting in the outdoors, he shares his fatherly experiences with the world through writing and creative work. Tyler shares the ups and downs of family life and the solutions he’s found through lengthy research and involvement in the industry and his own experiences to help parents everywhere. Follow Tyler on: Twitter | LinkedIn

Wendi’s note:  Exercise Calculator – A helpful Tool That Can Help You Achieve Your Fitness Goals Faster  https://fitnessvolt.com/30723/calories-burned-by-exercises/

Surviving Stress: The Women’s Guide to Getting Through the Day-to-Day

Every woman knows the feeling: After countless days of work, eat, sleep, and little else, energy drops to an all-time low and sanity starts to waver. You question why you’re working so hard at all, and if any of it even matters. It’s all too easy to let the stresses of daily life get you down, but giving up isn’t the answer. What you need is to regain balance in your life so you can bring your best to each and every day. Here’s how.

Manage Stress at Work

Even if you love your job, spending 40-plus hours a week at work can wear on you. Whether it’s an overly-demanding boss, inefficient coworkers, or just the mundanity of the same thing day in and day out, a full-time job is bound to get to you. When it does, you’ll need strategies to cope.

When it comes to stress management, the best offense is a good defense, so make sure you’re practicing good sleep and diet habits and working exercise into your schedule. A healthy lifestyle is one of the best defenses against stress and its cousins, depression and anxiety.

To ensure enough time to take care of your personal needs, set professional boundaries with an eye on work-life balance. Don’t make a habit of working overtime. If your boss gives you a project with an unrealistic deadline, negotiate the timeline rather than scrambling to get it done. Colleagues constantly interrupting your lunch break with work requests? Start leaving the building during lunch so you can use that hour to relax.

When you walk out of the office at the end of the day, turn work off. No matter how strong the temptation, don’t check your email or squeeze in “just one more hour” of work. Avoid venting about work as much as possible, and when you just have to, stick to a hard limit of 20 minutes. The last thing you want is for your workplace stresses to seep into your home life.

Practice Self-Care

Women today are expected to do it all — have a successful career, a loving relationship, happy children, and a Pinterest-worthy home — but living up to those unrealistic standards can leave little time for actually being happy. Try to focus less on outward appearances and more on taking care of your own needs.

What does that look like? For starters, make sure you’re getting plenty of sleep each night and eating healthy meals. Eating well both preserves your health long-term and keeps you happier and more energetic now. In fact, good nutrition has been linked to better health outcomes in everything from cardiovascular health to mental health.

But self-care is about more than meeting your basic needs. It’s about building a rich personal life that brings you joy and fulfillment. That means making time for hobbies, cultivating new interests, spending time with the people you care about, and practicing gratitude every day.

Bond with Your Pet

Pets take care of us in more ways than we give them credit for. In fact, the simple act of being in the presence of a furry friend has emotional benefits. Spending quality time with your pet can be an instant mood-booster and can help stabilize your stress over the long-term.

If you don’t currently share your home with a critter, consider adopting one from your local shelter. Saving the life of an animal in need will instantly lift your spirits every time you see your new family member. If adopting isn’t an option, you can enjoy the emotional perks of spending time with animals by offering to help with friends’ pets, such as by dog boarding in your home or even dog walking.

Nurture Your Relationships

When everything is going wrong at work and life is a mess, it’s friends and loved ones that can lift you up and get you back on your feet. That’s why no matter how busy life gets, it’s critical to always nurture your personal relationships.

Social relationships are so important that they actually help us stay happier and live longer. To make sure you sustain this pillar of wellness, carve out time every week to connect with your friends, family, and romantic partners. Whether it’s a Saturday barbecue or a quick phone call, making time for relationships helps them grow stronger.

Of course, personal relationships aren’t without their own stresses. Whether it’s a boyfriend or a best friend, work through your relationship issues respectfully and lovingly. Arguments come and go, but when you treat them right, good people stay by your side for a lifetime.

Life can be overwhelming at times, but when you take care of yourself and prioritize your needs, you can get through whatever the day throws at you. Try implementing these tips in your daily life as part of your journey to a less stressful, more centered life.

Author is Paige Johnson      Paige is a self-described fitness “nerd.” She possesses a love for strength training. In addition to weight-lifting, she is a yoga enthusiast and avid cyclist.  website learnfit.org/

 

 

 

 

 

 

 

 

Keeping Healthy in Body, Mind, and Spirit, After Divorce

photo-1498568715259-5c1dc96aa8e7 - CopyAnyone who has been through a divorce will easily understand why the process ranks second in the iconic Holmes and Rahe stress scale. Such a big change in one’s personal life has a significant impact on your financial situation, home stability, and, sometimes, social status. Living a happy, healthy life post-divorce can be challenging, but it can definitely be achieved by keeping your body and mind in optimal shape. In this post, we discuss the importance of approaching health in an integrated manner, during the post-divorce weeks and months.

What Happens to Your Body when You are Stressed?

Stress is more than a state of worry or anxiety; when present chronically, it can cause elevated blood pressure, digestive problems, and headaches, and it is linked to obesity, heart disease, and diabetes. There are no big secrets when it comes to being physically fit. Daily exercise (aim for 30 to 40 minutes) and a sound, Mediterranean diet (comprising lean proteins, seasonal fruits and veggies, nuts, and healthy fats such as olive and flaxseed oil) are key.

Foods for Life and Adaptogens

Stressful times call for extra measures, and this means placing a bigger emphasis on life-enhancing superfoods such as apples (linked to a reduce risk of cardiovascular disease and diabetes), apricots (which are a known immunity booster) and blueberries (rich in anthocyanin, a flavonoid thought to reduce the risk of cancer, heart disease, and diabetes). These are just a few of a vast list of superfoods, so feel free to experiment with new ones depending on the results you wish to achieve.

Back these up if you are feeling low with amazing adaptogens. As noted by beauty guru, Leslie Kenton, these are herbs and roots that “improve your ability to adapt to all forms of stress, while at the same time helping to normalize its biochemical effects.”

Some of the best known adaptogens include Siberian ginseng (thought to promote better sleep, increased stamina, and clearer thinking), suma (a wild root said to raise energy levels and increase endurance), and echinacea (an excellent detoxifying supplement).

Making Room for Mindfulness

Mindfulness based activities such as yoga and meditation are currently used across the globe in top centers catering to a numerous conditions, including eating disorders, depression, anxiety, and substance abuse.

Yoga is also recommended to deal with stress caused by diseases such as breast cancer, prostate cancer, and heart disease, with researchers strongly recommending this millenary practise as a complementary therapy following their successful findings.

Study after study has shown that yoga, meditation and even Tai Chi significantly lower levels of stress hormone, cortisol, and boost energy levels and mood. Scientists belief their success has to do with their emphasis on mind-body control and on pranayamic breathing (which is a powerful way to stop a panic attack in its tracks, as well as keep the mind ‘in the here and now’, instead of focused on the past or in a state of worry about the future).

When going through a divorce, it is vital to approach health and fitness from a multi-faceted perspective that encompasses both traditional healthy nutrition and exercise, as well as activities that work on a mental and spiritual plane. By committing to yourself and exercising self-compassion, health and wellbeing can be two core values that shape your life for the better.

 Author of this article, Lucy Wyndham, is a freelance writer and former Financial Advisor. After a decade in industry, she took a step backward to spend more time with her family and to follow her love of writing.  

Having Happier, Healthier Post-Divorce Holidays

Weathering the holidays after a divorce can be difficult for a newly-single parent. You’re trying to make sure the season is a fun, festive time for kids whose family photos will likely look a lot different this year than last, while possibly balancing the wants and needs of the other parent.  

But, even with all of those demands, it’s critical to take care of your own physical and mental health, particularly if the despair of divorce left you depressed. Here are some suggestions that could help you and your loved ones have a happier holiday season. 

Share the Season 

Under most circumstances, both divorced parents should share the joys of the season with their children. To make that as painless as possible for everyone involved, it’s important to set a schedule you can agree on and communicate clearly. Rather than visiting one another’s new homes — which may well be decked with holiday decorations you once shared, or sadly under-adorned — consider dropping off and picking up the kids on some neutral ground that’s festively festooned for the season.   

If the kids are staying with your ex for a while, make plans to spend time with others rather than going it alone. You may also consider joining a support group or signing up for volunteer opportunities. Doing for others will help keep you from dwelling on your divorce, according to Divorce Magazine. Studies have also shown that volunteering can lower depression, increase people’s sense of well being, and even lead to a longer life span. Experts say the positive effects could come from the good feelings volunteering creates, the increased social connections, or the simple act of getting off the couch.   

In addition to making time for others, you should devote some days to self-care. Make sure you’re getting enough rest, eating right, and exercising. Burning off some calories justifies some guilt-free holiday indulgences. Finding time during the hectic holiday season to work up a sweat and balancing good nutrition with an occasional slice of pie will also help boost your spirits without having the same effect on your weight.  

Watch the Weather 

If your mood declines with the temperature, don’t discount depression as a run-of-the-mill bout with the winter blues. It might be a case of seasonal affective disorder (SAD). For most, symptoms start in the fall, stretch into the winter months, and become more pronounced as the season continues, according to the Mayo Clinic. Although it’s less common, spring and summer bring on seasonal affective disorder for some. In either case, symptoms could include changes in appetite or weight, sleep problems, and difficulty concentrating.   

Specifically, symptoms of fall- and winter-onset seasonal affective disorder could include:  

  • Oversleeping 
  • Appetite changes, especially a craving for foods high in carbohydrates 
  • Weight gain 
  • Tiredness or low energy   

It’s normal to have some down days, especially after a life-changing event like divorce. But if you feel depressed for extended stretches and can’t get excited and motivated to participate in activities you typically enjoy, it might be time to seek help. This is especially true if your appetite and sleep habits have changed or if you indulge in alcohol to feel comfortable or relaxed. If you have persistent thoughts of death or suicide, it’s critical to call your doctor even if you haven’t experienced other signs of depression.    

After a divorce, you may feel as though you’re doing double duty as a parent during the holidays. But taking care of your own physical and mental well-being when you have so much to do for friends and family isn’t seasonal selfishness. Rather, it’s essential to helping everyone have a happier, healthier holiday season that will bring up warm memories for years to come. 

Author is Paige Johnson      Paige is a self-described fitness “nerd.” She possesses a love for strength training. In addition to weight-lifting, she is a yoga enthusiast and avid cyclist.  website learnfit.org/

 

 

 

 

 

 

 

 

 

 

 

 

Get in Shape for Free: A Fitness Guide for Single Parents

Engaging in regular exercise is one of the smartest investments anyone can make, especially if you’re a single parent who needs the energy to keep up with her kids. And when we say “investment” we’re talking about time and effort, not money. To show you what we mean, here are several free (or almost free) ways to get in shape. Use these tips to give you the guidance and motivation you need to achieve your fitness goals.

Stick With the Basics 

TV programs love to show images of people with big arms and sculpted abs. The purpose behind most of these promos is to sell you some kind of overpriced product, usually with the promise that it will turn you into a superhero. Sadly, the real world never works that way. Most home fitness machines end up as overpriced coat hangers or yard sale merchandise. So skip the gadgets and start with these four classic routines instead:

  1. Pushups. This one exercise can do you more good than all the fitness products on the market. It strengthens the arms, shoulders, chest, abs, and even the legs. Plus, it costs you nothing. You need only a small amount of space and the motivation to improve yourself. And don’t beat yourself up if you can’t do a standard push-up right away. There’s no shame in starting at the intermediate level by bending your knees. Soon you’ll be pumping them out with the best of ’em.
  2. Situps or leg raises. This exercise will bulk you up without draining your wallet. Some people have trouble doing sit-ups because of neck or back issues. If that sounds like you, then leg raises are a great alternative, according to the fitness experts at the New York Times.
  3. Squats/deep knee bends. Not only will this exercise give your legs a great workout, it’s a perfect way to get cardio benefits at the same time. The burpee is a more advanced variation of the squat, one that combines the benefits of squats and pushups while getting your heart going.
  4. Walking. Yep, you read that right. According to Mayo Clinic, you can enjoy fantastic health benefits simply by putting one foot in front of the other. Start by walking 30 minutes 3-4 times a week, then increase the intensity by picking up your pace or walking hills as time goes on. Make sure you wear comfortable shoes and dress with the weather in mind.

Staying Motivated 

We all know that lack of motivation is the reason why most people fail to exercise. So don’t feel bad if your biggest challenge is summoning the willpower to succeed. You’re far from alone. Here are some proven ways to turn your lethargy into a lust for fitness:

  • Have a workout partner. The two of you can keep each other pumped as you sweat the pounds away. Your children can also accompany you in a stroller, on foot, or even a scooter or bike.
  • Give yourself positive feedback each time you complete a routine. For example, you may allow yourself a new workout shirt in return for week of cardio workouts.
  • Visualize the results. Picturing yourself as the person you want to be can inspire you to get off the couch and get moving. Try it.

After a few months of commitment to the above, you may consider expanding the workouts you try. You can add simple (and relatively cheap) items to your home gym to start incorporating more advanced exercises into your routine. By doing so, you’ll continue to see results month after month.

Get on the road to a new and better you starting today – you’ll look back on the decision as one of the best things you’ve ever done for yourself.

Author is Paige Johnson      Paige is a self-described fitness “nerd.” She possesses a love for strength training. In addition to weight-lifting, she is a yoga enthusiast and avid cyclist.  website learnfit.org/

More outstanding advice for having better workouts and  healthy lives in    Avoid These Workout and Post Workout Mistakes To Maximize Your Results www.massgainsource.com/post-workout-mistakes/ &nbsp; Author is Mark Williams

                

Finding Support When Going Through A Divorce

Divorce is a traumatic and stressful experience which can trigger many negative emotions. A person may feel unsettled, frightened and uncomfortable with the many changes they are going through. They may experience depression, guilt, anger and despair over the ending of their relationship. They may also feel frustration, fear, and anxiety about their future. The ending of a marriage frequently leads to sadness. A person may also dread the prospect of being single. If they’ve been married for a long time, they may also have to deal with changes in their social and financial state.

Divorce can bring out the worst in people, leading some to make to petty demands and display abusive behavior. Some people may begin to feel guilty that they were not able to do more to save their relationships. Others may become depressed at the thought that their life is going to change and they may not be able to handle it by themselves. All of these jumbled up emotions can make a person miserable.

As painful as these emotions are, they are a natural part of the grief process. This is how many people respond to life-altering events. These emotions are difficult to handle and there is no cure for how you feel. However, there are some healthy ways to handle your feelings, so that you can gain strength, compassion, and wisdom from what can be a very negative experience. Your emotional healing process begins when you allow yourself to grieve the end of your relationship and you will begin to heal when you can finally move on with your new life.

Some people find that sharing their feelings with others can reduce their suffering. A sympathetic ear can do wonders for a person in emotional pain. That’s the reason people turn to family and friends when they are in the process of getting a divorce. They ask for assistance and support from the people they trust and those who are best able to offer help.

While many people find someone who will allow them to vent their anger, cry out their hurt, talk about their fears and listen to them, it can be difficult for some to find that comfort. Many people have complex and stressful lives and over time, they may tire of listening to a person’s grief, especially if that person cannot get over their pain and move on. Unfortunately, some people find that they do not have anyone to support them through their divorce. For those people, support groups or a professional therapist can offer the help they need.

The main benefit of attending a support group is that you are with other people who are going through the same type of situation. These meetings are usually held in a church or community center. A person can meet face-to-face with others in various stages of grief, all healing from the pain divorce has caused in their lives. In these groups, people come together to learn how to handle their emotions and support.

Some people find it difficult to attend a face-to-face meeting or there may not be one available in their local area. Online support groups offer 24-hour support. However, the support provided is not as personal, although it is more accessible. With online support groups, a person has the opportunity to meet people who are going through the same pain. But be warned that these groups are often plagued by trolls who use this public forum to insult and ridicule others.

If a person has existing mental health conditions, divorce can make things worse, especially for anyone suffering from anxiety, depression or personality disorders. Divorce is often viewed as a personal failure and for some, this increases any feelings of inadequacy they may already have. Therapy is one way to work through these feelings. Some people need to understand why their marriage ended and therapy can help give them a new prospective, which can help stop them from blaming themselves for everything that went wrong.

Many people who have divorced have learned about what they want and don’t want from a relationship. However, in order to learn this, they need to discover more about themselves and their personal characteristics. Therapy, during and after divorce is more about a person learning about themselves than it is about them getting over their marriage.

A qualified therapist understands the effect divorce can have on a person’s life and the changes they will experience during the divorce process. They can offer a person a place to vent in a healthy way. A person can talk openly about their fears and share emotions that may be too intense to share with their family and friends.

A therapist can show a person various techniques to help with stress, grief and negative thinking. This can help a person going through a divorce to be a caring and effective parent who can help their child cope with the divorce in a healthy manner. It also lays the foundation for a healthy new life after the divorce is finalized. Before choosing a therapist, a person should interview several and then, choose a person that makes them feel safe, but is also prepared to guide them out of their grief.

A person does not recover from divorce overnight. This is a process without any time limit. There are many changes to adjust to. It’s not uncommon when couples split that friendships are also dissolved and in-laws will be lost. This only makes the pain worse. A parent may also feel guilt over the pain divorce causes for their children.

Getting the right support can help a person work through these issues in a positive way and can help to turn a difficult event into an empowering and life strengthening experience.

Ferdinand Marin is the publisher of CBT Worksheets, http://cbtworksheets.com/  providing custom worksheets which help mental health professionals to more effectively and accurately use the Cognitive Behavioral Method in their practices. Visit CBTWorksheets.com to learn more.

 

 

Happiness Post-Divorce

Happiness may have alluded one during marriage and finding it after divorce is high on the list. What exactly is happiness? It is a transient feeling which requires frequent boosters. Planning an exotic getaway, buying designer shoes on sale, or a day at the spa bring on happiness temporarily. Once the boost is over then one looks for another fix. We are born with a set point for happiness and various studies put it between 33% to 50%. This means that how happy we are is partly due to genetics and we can control the rest. Some people seem to be born cheerful and others more morose, as I have witnessed in the school setting. Andrew Carnegie, the American philanthropist born in Scotland, said “If you want to be happy – set a goal that commands your thoughts, liberates your energy and inspires your hopes.” During divorce, just surviving and getting through it may be the goal. After divorce come up with long-term ones such as exploring the world, a better financial situation or balancing family and work.

POSITIVE OUTLOOK

Cultivating a positive outlook helps one to view the world as a friendlier, safer place. If one expects to be treated badly, then they perceive normal interactions with others as negative. In one study on happiness, people were asked to think about a memory. The happier folks thought of happy ones. The test subjects who were depressed gravitated towards sad or unhappy remanences. What is the secret to happiness? Harvard psychologist Dan Gilbert states “The quality of connections with people is the biggest predictor of happiness.” This message is echoed in a 72 year study by Harvard of 268 men in regards to life satisfaction and happiness. Psychiatrist George Valliant was one of the researchers who found that “The only thing that really matters in life are your relationships to other people.” Post-divorce focus on the quality of the connection with other people. Having several close friends brings more happiness than 500 ones on social media. What is important is engaging with others. Strengthen your ties to friends post-divorce. American psychologist Jaime Kurtz has done much research on happiness in the field of positive psychology.

How to Sustain Happiness

To sustain happiness is to have meaning and purpose in life. Ask yourself these questions. What inspires you? What is your passion? What drives you? If you are drifting along and not sure what you want to do after divorce, map out a life plan. Where do you see yourself next year, in five years, in ten? Giving back to others, whether volunteering, doing pro bono work, or mentoring helps give meaning to life. It is easy to be self-absorbed and reaching out to others creates healthy connections. Some people post-divorce started practicing gratitude, where they learned on a regular basis to appreciate the good happenings in their lives. Stop and notice the little things.

If you were on your deathbed now looking back over your life – did you accomplish all that you set out to do? What would any regrets be? What would you have left unfinished and do you have a legacy to pass on to family and friends? This is a good starting place to examine what you want to still accomplish. People that I talked to on their deathbeds, wished they had spent more time with others or had travelled to specific destinations. Let this guide you into have a more fulfilling life which brings happiness.     Please read more… www.thedivorcemagazine.co.uk/finding-happiness-after-divorce/

A Place of Refuge is Needed during Divorce

Divorce can be a time when lives are in an upheaval and the stress level climbs to stratospheric heights. One’s mind and body need a break from the chaotic atmosphere of divorce. What some people do is escape to a special place for a breather to regroup. Is there a destination that brings you joy and contentment? For me it is Kirkwall in the Orkneys or being on a relaxing sea voyage. A divorced friend goes to Aspen, USA to hike and breathe in the fresh mountain air. This revives her to face whatever is ahead.

Think about a short getaway from daily burdens during an acrimonious divorce or when post-divorce issues are emerging. Go on a day trip if going farther afield is not feasible. Some have gone back to the comfort of their childhood homes and met up with old friends. The point is to recharge your batteries by going to your place of refuge. It can be as low-key as spending the afternoon in your favourite café people watching and reading. Coffee shops are friendly and one can get to know the staff. My friend and I have ours in Marylebone, London and they ask us if we want “the usual.” It is a way to feel connected and have a pleasant time while forgetting about one’s troubles. A local pub might be someone’s sanctuary (I have one of those too) where you laugh and chat with the regulars. It might be somewhere quite different, such as a bookshop. Hatchard’s on Piccadilly knows my taste and always recommends some great books. Getting engrossed in these mysteries also is a way to shut out the world.

There are therapeutic trips to consider – yoga retreats near home or in distant places like India. Getting pampered in a country hotel spa or around the corner, such as Neal’s Yard, helps one to look and feel rejuvenated. There are divorce retreats and workshops in picturesque places around the UK. Sometimes it is easier to take off from work when going to a professional conference. Pick one that includes a tour or is set in an exotic locale. It is interesting to meet with foreign colleagues and learn some new job skills. I went to some great nurses’ conferences in places such as Kenya and Egypt. In the middle of my divorce I fled to one in South Africa while my mum stayed with my teens. This is probably what saved my sanity in the midst of contentious proceedings.

Going to one’s sanctuary during divorce can be internal and not on a physical level. Several divorced people said that they mentally visualize their special place and go there whenever needed. It may be a beach, city or rural setting.

Please read more www.thedivorcemagazine.co.uk/during-the-divorce-process/

 

Emotionally Preparing for Divorce

Whether divorce was discussed by you both as a possibility or if taken by surprise, it still comes as a jolt. Calmly talking about an imminent split does not take into consideration all of the legalities and hoops to jump through to complete the process. It can feel as if one is drowning in all the minutia that comes along with divorce. How to climb out of this pit?

  • Discuss with your solicitor or mediator how you are feeling, such as discouraged and overwhelmed. They want you to be at the top of your game so may be able to streamline the process by bringing some experts on board. Our collaborative solicitors called in an interim child psychologist to set up and monitor visitation during the divorce itself. This took that burden off us parents. She met with our sons to ensure visitation was working out and if the boys were okay. They were not, so she arranged for them to have a therapist. Lighten your load with the expertise of other professionals to make the process go more smoothly. Another example is having a financial advisor work with the divorce team to oversee the division of assets.
  • It is easy to get so immersed in proceedings that one lets other areas slip, such as sleep, nutrition and emotional well-being. Stress decreases the efficiency of the immune system which makes one more susceptible to colds and the flu. Realize that you will have good days and bad ones. Sometimes you feel that you are on top of things and other times that you are skittering on the edge of a breakdown. Divorce is not a straight line, but looks like a graph with peaks and troughs.

Do not think of being stoic or going though divorce alone. This is the time to vent or seek feedback. Let people share their wisdom to help you have an easier time. One great piece of advice that I received, was to let go of the small stuff and focus on what really mattered to me. Fighting over every little thing makes the divorce more adversarial and prolongs the proceedings. Neither of you win and the divorce professionals net higher fees for this battle. Spend time with supportive people and ditch (at least temporarily) those who are not. Get energized by upbeat folks and have some laughs. Schedule some pleasurable pursuits into your agenda.

Divorce is a temporary episode in your life – perhaps 1/85 of it. Put that in perspective.

Please read more:  www.thedivorcemagazine.co.uk/how-to-prepare-for-a-divorce/

Supplements for Stress and Divorce

Going through divorce takes a toll on emotions and can wreak havoc on the physical functioning of one’s body. Stress puts the body on red alert, that one is facing danger and to get prepared. Chronic stress keeps the body in a hyper vigilant state instead of having down time between episodes. Stress in divorce can particularly affect the cardiovascular system. How to mitigate the damage? Take supplements with your health care provider’s guidance.

Omega 3 protects the heart by maintaining an optimal rhythm and increasing blood vessel flexibility. Stress increases inflammation in the body and Omega 3 decreases it. The Journal of Psychiatry is studying the use of Omega 3 for people with depression and other mental health disorders. A study done at Ohio State University on medical students indicated that it decreases mild anxiety. Participants took either a placebo or Omega 3 over a three month period. The results showed a 20% decrease in anxiety with the Omega 3 group, plus a 14% decrease in the pro-inflammatory compound interleukin 6.

Interleukin 6 can be an anti-inflammatory when within normal limits. It relays information between cells, regulates the immune system functioning and cell growth. It helps to stop colds and infections. When the body has chronic low grade inflammation due to psychological stress, then interleukin 6 increases too much and becomes pro-inflammatory. This leads to diseases such as autoimmune disorders including rheumatoid arthritis.

Co-Enzyme 10 (Co Q 10) is an element found in the mitochondria of cells and is especially concentrated in the heart. It converts food into energy and reduces free radicals. A study at Tulane University in New Orleans indicated that Co Q 10 increased the ejection fraction (pumping ability of the heart) by 3.7%. It promotes healthy heart functioning.

Antioxidants are nutrients that include flavonoids that decrease free radicals. Free radicals are the waste products of cells that increase inflammation in the body and the stress hormone, cortisol. Cortisol increases the heart rate, blood pressure and insomnia. Cortisol is responsible for the flight or fight response.

Holy Basil helped me to relax and get deeper sleep during my divorce. I continued to take it at least for a year post-divorce and have gotten positive feedback about it from others undergoing stressful lives.

B Vitamins get depleted when your body is under the stress of divorce. B6 is especially important for immune health. When the B6 level is low, then the production of White Blood Cells, T Cells, and interleukin 2 are decreased. These elements of the immune system fight off colds and infections. B12 is required for cell growth and division. Middle age decreases B12 and stress does too, so consider particularly having your B 12 level tested.

Biotin is needed for the production of insulin and helps in the metabolism of glucose, fatty and amino acids. You may want to take a multi Vitamin B complex supplement. I notice that I get more headaches when I am lax taking this supplement.

Aromatherapy helped me in divorce and beyond.  Nipping into Neal’s Yard for their fabulous aromatherapy products zapped my stress and anxiety. Therapist have recommended Clary Sage for those tensions headaches that come with divorce. Spraying Lavender on your face or pillow at night is relaxing and induces sleep.  Homeopathic remedies have helped many get through divorce too. Follow the path that is most comfortable to reduce stress for you..

Originally published in The Divorce Magazine  www.thedivorcemagazine.co.uk/

Lowering Stress Post-Divorce for Optimal Well-Being

When we are stressed, the hypothalamus activates the sympathetic nervous system and the adrenal-cortical system (via bloodstream) to produce the fight or flight response. The problem is when we stay in this state, it wreaks havoc with the body’s functioning. Being chronically on red alert affects the immune system, decreasing white blood cells and making us more susceptible to colds and the flu. High cortisol (stress hormone) levels raise the heart rate, blood pressure and the probability of insomnia.

  1. Holy Basil is an ayurvedic medicine from India which has been around for over a millennium and lowers cortisol. It has helped my friends and I feel more balanced using it. Another great resource is Bach’s Flower Remedies which have been around since the 1930’s. They have homeopathic medicine for very specific anxieties. For example, Walnut is for those facing a change in their life, such as divorce or a new job. I use White Chestnut before I go to bed for a more tranquil rest. It is used for stopping persistent thoughts in one’s mind, which can be a problem post-divorce. Their Rescue Remedy is for an acute situation and I use it to stabilize one woman in a panic attack so she could get out of the building and be taken to urgent care. Bach’s Sleep Rescue Remedy is fabulous to use when one wakes up in the middle of the night or to get to sleep. I keep a bottle in my nightstand to squirt in my mouth.
  2. Consider adding supplements to your regime. Omega 3 helps to keep a steady heart rhythm and maintain flexibility with blood vessels. Stress depletes B Vitamins, which are crucial for the immune system, so it is beneficial to take these post-divorce. Up your intake of protein and green vegetables. If cooking is too overwhelming, get healthy take away food from a natural grocer’s café.

To read more:  http://divorcedmoms.com/articles/anxiety-postdivorce-6-natural-ways-to-combat-stress

Practicing Gratitude during Divorce

Practicing gratitude during divorce may seem as much of a dichotomy as an elephant riding a bike. Various studies validate the link between keeping a gratitude journal which results in the outcome of increasing joy, enthusiasm and the feeling that life was getting better. These individuals were more apt to reach out to others and willing to offer support. These are all actions which will enable divorce to be an easier experience.

In a study done at university of California, subjects either kept a gratitude journal or wrote about problems or neutral subjects weekly. At the end of the study, those in the gratitude group achieved their goals quicker and scored higher in feeling more positive about their lives. Psychologists Robert Emmons and Michael McCullough are in the forefront of doing research in the field of gratitude and find that those who practice it, have an increase in their amount of exercise and are more optimistic about what is happening that week. Medical research looks at an EKG as one tool in determining the effects of gratitude on the heart. These studies are indicating that practicing gratitude has a positive effect on the parasympathetic nervous system which regulates heart rate, rhythm, blood pressure, and other body functions. Thoughts influence body functions. Happy thoughts (like gratitude) increase endorphins (the feel good neurotransmitters) and angry ones cause constriction of blood vessels, leading to cardiac disease.

Energy goes where your thoughts are, and if your focus is on misery, then that is what you’ll experience.  Just as weight training enlarges muscles, gratitude is a way of training yourself to notice the good things that are happening around you.

– See more at: www.divorcemag.com/blog/gratitude-during-divorce#sthash.tyvwXPFy.c054U9OX.dpuf

 

How Marriage Helps Men

Various studies found that men have better health and larger social connections as a result of being married. This may be due to their wives arranging gatherings with friends or encouraging doctor visits. In marriage, women have the financial cushion of a dual income and a handyman around the house. I thought it would be nice to always have a date for New Year’s Eve when being married.

The Center for Disease Control (CDC) said married men were more likely to have had a doctor visit during the last year. The National Health Interview Survey (NHIS) found that married men between ages 18 to 64 were more apt to get preventative health care than their single counterparts. The U.S. Preventative Services Task Force found marriage increased men getting “clinical preventative services” such as diabetic or cholesterol screenings.

Why is this so? Women are usually the captains of household health, taking kids to the pediatrician and going to their regular OB/GYN appointments. After a divorce, women continue to go to these doctor appointments and have preventative tests, such as mammograms. Their health remains status quo.  Men may put off making a routine doctor’s appointment for a check up when they feel line.

Women are the ones who are influencing spouses to get preventative and acute care. The Canadian Journal of Urology reported that unmarried men with prostate cancer are more likely to die from it than are married men. Divorced/single men came in later for a diagnosis than their married peers, resulting in having a cancer that was in a more advanced stage.

. I have witnessed husbands being pushed or shoved into a doctor’s office. As a nurse, I have listened to men tell me that “There is nothing wrong with me. My wife insisted that I be here.”

Although this is changing, right now women do the majority of the cooking in the home. They are the ones selecting tasty and nutritious food. My friend’s husband calls her most days from work to see what is for dinner. Women are used to cooking healthy meals and continue to do so after divorce. Eating out with pals is a fun pastime that we do, whether married or divorced. Marriage is not particularly increasing women’s nutritional states as it is for males. Dr. Kawachi of the Harvard School of Public Health did a study with 30,000 men and found that recently divorced men had a decrease in a healthy lifestyle. He found that they drastically reduced their vegetable intake and upped their consumption of fried food. I could not find any results like this for women.

The New England Research Institute did a study that found 62% of men rely on their wives as their main social support. Women have wider social contacts and have friends to confide in besides a spouse.

divorcedmoms.com/articles/why-men-get-more-out-of-marriage-than-women

Importance of Sleep in Divorce and Life

Sleep is crucial in divorce to ensure that information is retained and appropriate decisions are made that can affect the rest of one’s life.  Both the Slow Wave sleep of Delta and REM are required for optimal processing of material taken in and new skills that are learned. There are three parts to memory formation and these are Acquisition where new material is obtained, and Consolidation when memory is stabilized in the brain. During sleep the neural connections that form memory are strengthened and this stage is called Recall. The hippocampus is the region of the brain that goes over the events of the day. When there is poor quality of sleep, Researchers at University of Berkeley found that memories do not travel from the hippocampus to the prefrontal cortex, where long-term information and memories are stored. Not retaining information can impact divorce hearings or cause complications post-divorce if a client feels that he never received important facts.

In Delta sleep, the growth hormone is released and is the stage that consolidates new memories and learning. Cell growth and repair of cellular damage occurs in Slow Wave sleep. Too little Slow Wave Sleep can cause weight gain, increases the risk of pre-diabetes, and affects the functioning of the immune system. Not having enough deep sleep can affect a divorcing person’s health.

In the REM stage of sleep, it is as if a secretary is going through memory files and sending less important ones to the archives. New research indicates that REM increases activity in the right hemisphere of the brain which is linked to creativity. Some inventors, such as Thomas Edison, have gotten ideas and answers in their dreams.

Insomnia decreases the ability to focus and take in facts. Various studies indicate poor quality of sleep hinders being able to recall facts. Irritability and poor judgement can occur when a person is sleep deprived. If a person is getting out of control, it may not be entirely due to stress, but also because of lack of sleep. Here are some tips to try:

Bright light can hinder the release of melatonin, so do not use the computer for at least one half hour before bedtime. Exercise earlier in the day and develop a bedtime routine to wind down and relax. Listening to a relaxation CD can help. Sleep in a cool, dark room and recharge cell phones and other devices in another room. Write in a journal or jot down future tasks on a to-do-list to deal with a later time. Please read more:    blogsondivorce.com/importance-of-sleep-in-divorce/

Published in Divorce Magazine

Importance of Sleep in Divorce

Tips To Lower Stress in Divorce and Other Life Transitions.

Self-medicating is an unhealthy way of dealing with acute   stress and people shared how they survived divorce and beyond without hitting the bottle.  Gardening is what got Aiden through a tough divorce situation, and is a wonderful way to center oneself by taking care of plants. They depend upon you, giving purpose and focus with a daily routine to your life. Aiden looks forward to and is rewarded by vibrant flowers and organic vegetables.  He has a connection to others by sharing his bounty.

Jane got in a singles group post-divorce with both genders to meet a variety of people for friendships. She also joined a women’s group since many others had relationship woes and understood what she was experiencing. They have been in similar situations and can impart their insights. Lastly, Jane became a member of a divorce group who discussed the specific aspects of this situation, such as visitation and in-laws.  Jane felt these three types of groups gave her an outlet for dealing with divorce rather than by heavy drinking.

Reach out to others in order to take the focus off yourself. Volunteering is a great way to achieve this and it boosts your self-worth. One young man started developing an alcohol problem when downing beers at home to counteract loneliness. When a few people started commenting on his alcohol aroma, he took that to heart. Instead of treating loneliness by self-mediating with beer, he adopted a cat. Delia is quite a talker and shares is interest in video games. Finding out the cause of self-medicating is the first step in finding a solution.   www.thedivorcemagazine.co.uk/divorce-self-medicating/

 

Happiness and Meaning in Life

Viennese Viktor Frankl was sent to a concentration camp with some family members and he wrote about this ordeal in his book “Man’s Search for Meaning.” While imprisoned he discovered that others who had meaning in life were more apt to survive.  Frankl stated the Nazis could not take away one’s attitude, outlook on life.  He met several men who gave up and were waiting to die. Frankl delved into their lives and found out what was important to them, waiting on the outside.  For one it was a family member safely tucked away from harm, and the other had a special project that was left unfinished.  These two men then became determined to live.  The Center for Disease Control said that 4 out of 10 Americans  have not discovered their meaning in life and that negatively affects their health.

What is the difference between just having happiness or having meaning/purpose in life?  You are happy because you have money to buy expensive gadgets and goods.  If something took those away, then happiness fades.  Having meaning in life is more lasting, not the here and now of happiness without a purpose.  Meaning in life is more enduring, things may not be great now, but you are reaching out to others and enlarging your supportive social network. Frankl stated that the more one is focused outside of yourself  – reaching out to others – the more human you are. Most people that I interviewed, claimed that they got more out of volunteering, than the recipients did.

Since happiness is a more transient feeling there are ways to boost its level every day.  Spend your money on having experiences, rather than on more material goods.  Think about travel for example.  You open your eyes and mind to new cultures, sights and ideas which in turn can be life changing.  You can bond with your kids and have forever memories.

Make a list of what you enjoy doing and gives you pleasure.  Then schedule these on a weekly basis in your calendar.  It may be going out for lattes or margaritas with the girls or perhaps a stroll around a museum.  Pick some free activities, such as a picnic or hike in a leafy area.  Just thinking about what you were happy about that day can give you a more positive outlook in life.

Optimism and Health

Optimism can affect health and reduce stress, according to the Mayo Clinic.  A positive attitude is that “you approach the unpleasantness in a more positive and productive way.”  One is able to cope better in tense situations when optimistic.  The Mayo Clinic said positive thinking may increase the life span, decrease depression, and give one more resistance to colds.

A New York University study said that the brains of optimistic and pessimistic people light up differently when subjects thought about the future. They are striving to unravel how much is hereditary and much is due to other factors.

Researchers at the University of Penn. are not clear if optimistic people have especially good health because they take better care of themselves or that they have more extensive social contacts which “have been associated with longevity.”

Harvard school of Public Health studied optimism and heart disease.  They concluded that having a positive outlook could reduce heart disease risk by 50%.

Robert Grenfell, director of the Heart Foundation of Australia, said research indicates the link between “psychological well-being” and heart health.  People with social isolation have an increased risk for heart disease.

Different studies were unclear whether it is the pessimism or depression itself that has a negative impact on health, or is it more due to social ramifications such as a lack of a social network. Also it was mentioned that depressed people may not feel like doing preventative health care measures.

Strive to become more of a person who sees the world through rose colored glasses.  It may be beneficial to see a life coach or cognitive therapist, who help give concrete steps to achieve a more optimistic outlook on life. Others dive into self-help books for suggestions.

Exercise and Fitness

This is a resistance exercise that can be done at home, in a hotel room or cruise ship cabin, using a small hand towel. Stand with your legs apart and kness slightly bent. Put a small hand towel over your head and grasp the two ends, pulling on each end. Bend 5 times to the right and 5 times to the left from your waist, maintaining  resistance with the towel. Keep going. This is great to do while your body lotion is drying. Not only do your arm muscles get a work out, but you will feel it along your sides as well.
This can be followed by doing some squats, easy to do when you are travelling. Stand with your legs apart with toes pointing outward. Lift your big toes to avoid pressure on your knees. Then lower your bottom, like you are going to sit down. Keep your back  in the same position, doing the bending from your knees.
Remember to just take the stairs on cruise ships, then you can eat that great looking dessert.

Heat Stroke vs Food Poisoning

I was just asked how to differentiate between heat stroke and food poisoning. With food poisoning, the body wants to get rid of the toxins as quickly as possible. You will have diarrhea along with vomiting. It comes on very quickly. Sometimes it is as if one moment you are fine and the next, you are running to the bathroom. With food poisoning, you may end up camping in the bathroom for the night.
Heat stroke comes on more slowly, in a gentler way. You feel hot, nauseated, without always vomiting. You may have a headache.  The symptoms of heat stroke lessen when the person gets out of the sun, sips a cool drink, puts ice or a cold cloth over part of them, and lies down for a while.  Sometimes with food poisoning, you can remember some dodgy food which you consumed.  Heat stroke comes on after being in the sun or in the scorching heat.

Treating the Flu

Here’s a nurse’s tip for stopping the flu in it’s tracks. Boiron Homeopathic medicine makes a great product which is small pellets  that melt in your mouth ( great when you can’t keep anything down).  It’s called Oscillococcinum and can be found in almost any drugstore or supermarket.  It really is a miracle remedy in my book.  I  have given it “off label” for food poisoning and it cut the suffering time to less than half.

For colds, “Coldcalm” helps my symptoms to be in hours instead of days.  I keep both of these products on hand, because especially when the flu hits, you don’t want to find someone to go to the store for you.  There are special formulations just for kids.  If I start to lose my voice with a cold, then I get it right back with this product.
Of course flu/cold prevention is always best, so remember to wash your hands and carry around a hand sanitizer.  Pop a hand sanitizer in your kid’s school backpack. Cough in your arm or shoulder and not in your hands.

Treating insect stings with kitchen ingredients

It’s easy to treat insect stings with what you have in your kitchen.
For bee stings, scrape the stinger out by going across the sting with a credt card. After washing the area, apply a paste, made with baking soda and water.
Use vinegar to  neutralize the area of an alkaline jellyfish sting.  Vinegar will lessen the pain from the sting.
If your child gets bitten by a wasp, pour fresh lemon juice over the area.
Cold compresses help with insects stings.
With black widow or brown recluse spider bites, clean the bites with an antiseptic and keep the person quiet until she receives medical help.
With snake bites, keep the bite area at or below the level of the heart while waiting for medical treatment.
I use Benedryl gel on my kids’ bug bites.  If you have many bites, you may want to consider a Benedryl capsule.  Some parents feel oatmeal baths get rid of their childrens’ itchiness. Wearing pants and a lightweight long sleeve shirt can prevent the bites in the first place.