Stronger Every Day: Building Muscle and Confidence Through Fitness

When it comes to health and fitness, building muscle is an important goal for many people. 

Not only does it improve physical appearance, but it also has a significant impact on overall health and wellness.

 In addition to the physical benefits, building muscle can also improve confidence and self-esteem, leading to a more positive and fulfilling life. 

Below is a list of the benefits of building muscle through fitness and provide tips for achieving this goal.

1.Benefits of Building Muscle:

Building muscle has numerous benefits for overall health and wellness. Some of the key benefits include:

2.Improved metabolic health:

Muscle is metabolically active tissue, which means that it requires energy (calories) to maintain. This increased energy expenditure can improve metabolic health, including insulin sensitivity and blood sugar control.

3.Increased strength and physical performance:

Building muscle can increase strength and physical performance, which can lead to improved quality of life and reduced risk of injury.

4.Improved body composition:

Building muscle can improve body composition by increasing muscle mass and reducing body fat. This can lead to a leaner, more toned appearance.

Improved confidence and self-esteem: Achieving fitness goals, such as building muscle, can improve confidence and self-esteem, leading to a more positive outlook on life.

5.Tips for Building Muscle:

Building muscle requires a combination of strength training and proper nutrition. Here are some tips for achieving this goal:

6.Strength training:

Strength training involves lifting weights or using resistance to challenge the muscles. Focus on compound exercises, such as squats, deadlifts, and bench presses, which work multiple muscle groups at once.

7.Progressive overload:

Progressive overload involves gradually increasing the weight or resistance used in strength training exercises over time. This can help stimulate muscle growth and improve strength.

8.Proper nutrition:

Proper nutrition is essential for building muscle. Focus on consuming adequate protein, which is necessary for muscle growth and repair. Also, aim to consume a balanced diet with plenty of fruits, vegetables, and whole grains.

9.Consistency:

Consistency is key when it comes to building muscle. Aim to strength train at least 2-3 times per week and stick to a healthy diet over the long-term.

Finally, Building muscle through fitness can have numerous benefits for overall health and wellness, including improved metabolic health, increased strength and physical performance, improved body composition, and improved confidence and self-esteem. 

By incorporating strength training and proper nutrition into your fitness routine and staying consistent over the long-term, you can achieve your muscle-building goals and enjoy a more positive and fulfilling life. 

Which Foods Controls Diabetes?

While no single food can fix or control diabetes, eating a sound and adjusted diet can assist with overseeing glucose levels and diminish the gamble of inconveniences. Here are a few food varieties that can assist with controlling diabetes:

Non-dull vegetables: These incorporate salad greens, broccoli, cauliflower, asparagus, and peppers. They are low in sugars and calories, high in fiber, and give significant nutrients and minerals.

Entire grains: Entire grains like earthy colored rice, quinoa, entire wheat bread, and cereal contain fiber and are processed all the more leisurely, prompting a slow and consistent ascent in glucose levels.

Lean protein: Pick lean protein sources like chicken, fish, beans, and lentils. Protein can assist with balancing out glucose levels and give energy.

Sound fats: Remember wellsprings of solid fats for your eating regimen like avocado, nuts, seeds, and olive oil. These fats can assist with further developing insulin responsiveness and lower the gamble of coronary illness.

Low-fat dairy: Pick low-fat dairy items like milk, yogurt, and cheddar. They are plentiful in calcium and vitamin D, and may assist with further developing insulin responsiveness.

It means quite a bit to work with a medical care supplier or enlisted dietitian to foster a customized dinner plan that meets your singular necessities and wellbeing status. Have a nice day.

7 Tips To Decrease The Chances Of Developing Diabetes

There are multiple ways of diminishing the gamble of creating diabetes or deal with the condition on the off chance that you as of now have it:

1. Keep a sound weight: Being overweight or fat builds the gamble of creating type 2 diabetes. Getting more fit through a solid eating routine and normal activity can assist with decreasing the gamble.

2. Eat a sound eating routine: An eating regimen that is wealthy in entire grains, organic products, vegetables, lean protein, and solid fats can assist with decreasing the gamble of creating type 2 diabetes and further develop glucose control in the people who as of now have the condition.

3. Work-out consistently: Customary actual work can assist with further developing insulin responsiveness and glucose control, as well as decrease the gamble of creating type 2 diabetes. Hold back nothing 30 minutes of moderate-force practice most days of the week.

4. Try not to smoke: Smoking builds the gamble of creating type 2 diabetes, as well as a scope of other medical conditions.

5. Get standard check-ups: Customary check-ups and glucose tests can assist with identifying diabetes early, when it is more straightforward to make due.

6. Oversee pressure: Persistent pressure can add to the improvement of type 2 diabetes. Strategies like reflection, yoga, and profound breathing can assist with decreasing pressure and work on generally wellbeing.

7. Accept drug as endorsed: In the event that you have type 1 or type 2 diabetes, it means a lot to accept medicine as recommended by your medical care supplier to oversee glucose levels and forestall entanglements.

It means quite a bit to work with a medical care supplier to foster an individualized arrangement for diabetes counteraction or the executives in view of your singular necessities and wellbeing status.

Which food isn't really great for diabetes?

Food varieties that are high in calories, soaked and trans fats, added sugars, and handled carbs can be tricky for individuals with diabetes since they can cause a quick expansion in glucose levels. Here are a few food sources to restrict or keep away from in the event that you have diabetes:

Sweet beverages: This incorporates pop, natural product juice, improved tea or espresso, and caffeinated drinks. These beverages can rapidly raise glucose levels and increment the gamble of creating type 2 diabetes.

Handled carbs: This incorporates white bread, pasta, rice, and other refined grains. These food varieties are high in starches and can cause a fast expansion in glucose levels.

Broiled food varieties: This incorporates food sources like seared chicken, french fries, and other broiled food sources. These food varieties are in many cases high in calories and unfortunate fats, which can expand the gamble of creating type 2 diabetes.

High-fat dairy items: This incorporates cheddar, margarine, and entire milk. These food varieties are high in immersed fat, which can build the gamble of creating coronary illness, a typical complexity of diabetes.

Desserts and sweets: This incorporates treats, cakes, sweets, and other sweet treats. These food varieties are high in calories and can cause a quick expansion in glucose levels.

It's vital to take note of that all food sources can squeeze into a sound diabetes diet with some restraint, however it's critical to be aware of part estimates and to offset carb consumption with drug or insulin use to forestall glucose spikes. 

It's ideal to work with a medical care supplier and an enrolled dietitian to foster an individualized feast plan that meets your nourishing necessities and glucose objectives.

Which Diabetes Starts Things out?

Type 1 diabetes and type 2 diabetes are the two fundamental kinds of diabetes, and there is no specific request wherein they happen. 

Notwithstanding, type 2 diabetes is considerably more typical and normally grows gradually after some time, frequently in adulthood, though type 1 diabetes is generally analyzed in youth or pre-adulthood and will in general grow quickly. 

Type 2 diabetes is frequently connected with way of life factors, for example, being overweight, idle, or having an unfortunate eating regimen, while type 1 diabetes is an immune system illness where the body's resistant framework assaults and obliterates the insulin-creating cells in the pancreas.

How is diabetes analyzed?

Diabetes can be analyzed through various tests that action glucose levels. The most well-known tests used to analyze diabetes are:

Fasting plasma glucose (FPG) test: This test estimates glucose levels after a short-term quick of somewhere around 8 hours. A FPG level of 126 mg/dL or higher on two separate events shows diabetes.

Hemoglobin A1C (HbA1C) test: This test estimates the typical glucose level over the beyond 2-3 months. A HbA1C level of 6.5% or higher on two separate events shows diabetes.

Oral glucose resistance test (OGTT): This test includes drinking a sweet beverage and estimating glucose levels previously and 2 hours in the wake of drinking the arrangement. A glucose level of 200 mg/dL or higher following 2 hours demonstrates diabetes.

Arbitrary plasma glucose (RPG) test: This test estimates glucose levels whenever of day, paying little heed to when you last ate. A glucose level of 200 mg/dL or higher, joined by side effects of diabetes, like expanded thirst or regular pee, shows diabetes.

It's vital to take note of that finding and the executives of diabetes ought to be finished by a medical care supplier, who can decipher test results, assess side effects, and foster a customized therapy plan in view of individual requirements and wellbeing status.

What Is Ordinary Sugar Level By Age?

Ordinary glucose levels can fluctuate by age, yet as a general rule, the American Diabetes Affiliation (ADA) suggests the accompanying objective reaches for most grown-ups:

Fasting blood glucose (estimated after not eating for no less than 8 hours): 70-99 mg/dL (3.9-5.5 mmol/L)

Blood glucose 2 hours subsequent to eating a feast: under 140 mg/dL (7.8 mmol/L)

For more seasoned grown-ups, the ADA suggests a marginally higher objective reach for fasting blood glucose of 80-130 mg/dL (4.4-7.2 mmol/L). This is on the grounds that more seasoned grown-ups might be more vulnerable to hypoglycemia (low glucose), which can be more risky than high glucose.

It's critical to take note of that glucose targets might shift relying upon individual factors like generally wellbeing, clinical history, and other ailments. It's ideal to talk with a medical care supplier to decide the suitable glucose focuses for you.

How can I control my sugar normally?

Controlling glucose levels is a fundamental piece of overseeing diabetes. Here are a characteristic ways of assisting control with blooding sugar levels:

Eat a sound eating regimen: Pick food sources that are high in fiber, protein, and solid fats, and breaking point food varieties that are high in refined carbs and added sugars. Incorporate a lot of vegetables, natural products, entire grains, lean protein, and solid fats in your eating routine.

Work-out consistently: Active work can assist with bringing down glucose levels and further develop insulin awareness. Go for the gold 30 minutes of moderate-power practice most days of the week.

Oversee pressure: Stress can raise glucose levels, so it's vital to oversee pressure through unwinding procedures like profound breathing, contemplation, or yoga.

Get sufficient rest: Absence of rest can influence glucose levels and insulin awareness, so it's vital to hold back nothing long stretches of rest each evening.

Remain hydrated: Drinking sufficient water can assist with forestalling parchedness, which can influence glucose levels.

Think about normal enhancements: A few regular enhancements, like cinnamon, chromium, and magnesium, may assist with bringing down glucose levels. 

Nonetheless, it means a lot to converse with a medical care supplier prior to taking any enhancements, as they can collaborate with drugs or make side impacts.

It means quite a bit to take note of that normal strategies alone may not be sufficient to control glucose levels at times. 

Continuously work with a medical services supplier to foster a customized therapy plan that meets your singular necessities and wellbeing status.

What Are The 4 Kinds Of Diabetes Disease?

There are four principal sorts of diabetes:

Type 1 diabetes: This is an immune system illness where the resistant framework assaults and obliterates the insulin-creating cells in the pancreas, prompting a lack of insulin. 

Type 1 diabetes is generally analyzed in youth or pre-adulthood and requires deep rooted insulin treatment.

Type 2 diabetes: This is the most well-known sort of diabetes, representing around 90% of cases. It happens when the body becomes impervious with the impacts of insulin or doesn't create sufficient insulin to address the body's issues. 

Type 2 diabetes is frequently connected with stoutness, absence of active work, and terrible eating routine, despite the fact that hereditary qualities may likewise assume a part.

Gestational diabetes: This kind of diabetes happens during pregnancy and normally settle after conveyance. 

Notwithstanding, ladies who foster gestational diabetes are at an expanded gamble of creating type 2 diabetes further down the road.

Different kinds of diabetes: This incorporates diabetes brought about by different illnesses or conditions, for example, cystic fibrosis-related diabetes, steroid-prompted diabetes, and monogenic diabetes (an uncommon type of diabetes brought about by transformations in a solitary quality).

What food varieties cause diabetes?

No particular food varieties have been demonstrated to cause diabetes all alone. 

Nonetheless, an eating regimen that is high in calories, immersed and trans fats, added sugars, and handled food sources can build the gamble of creating type 2 diabetes, especially in the people who are as of now in danger because of hereditary qualities, age, or different variables.

Polishing off a ton of sweet beverages, like pop or natural product juice, can likewise expand the gamble of creating type 2 diabetes. 

This is on the grounds that the body retains the sugar from these beverages rapidly, prompting a fast expansion in glucose levels.

Conversely, a solid eating routine that is wealthy in organic products, vegetables, entire grains, lean protein, and sound fats can assist with lessening the gamble of creating type 2 diabetes and further develop glucose control in the people who as of now have the condition.

It's vital to take note of that diabetes is a mind-boggling illness that is impacted by different elements, including hereditary qualities, way of life, and climate. 

While diet assumes a significant part in diabetes counteraction and the executives, it is only one part of a complete way to deal with dealing with the condition.

What Is The Basic Meaning Of Diabetes?

Diabetes is a persistent medical issue portrayed by elevated degrees of sugar (glucose) in the blood because of the body's failure to successfully deliver or utilize insulin. 

Insulin is a chemical that controls glucose levels by permitting cells to involve glucose for energy. 

Without insulin, glucose develops in the circulatory system, prompting different entanglements, for example, coronary illness, kidney harm, nerve harm, and visual impairment. 

There are various kinds of diabetes, including type 1, type 2, and gestational diabetes.

What is the primary driver of diabetes?

The specific reason for diabetes isn't completely perceived, yet being a blend of hereditary and ecological factors is accepted. 

In type 1 diabetes, the resistant framework erroneously assaults and obliterates the insulin-creating cells in the pancreas, which prompts a lack of insulin. 

Type 1 diabetes is in many cases analyzed in youth or immaturity and is believed to be to a great extent hereditary.

Type 2 diabetes, then again, is principally brought about by way of life factors like corpulence, absence of active work, and horrible eating routine, despite the fact that hereditary qualities may likewise assume a part. 

In type 2 diabetes, the body becomes impervious with the impacts of insulin or doesn't create sufficient insulin to address the body's issues. 

This prompts elevated degrees of glucose in the blood, which can harm different organs and tissues after some time. 

Other gamble factors for type 2 diabetes incorporate age, family background of diabetes, hypertension, and elevated cholesterol levels.

What are the 3 primary indications of diabetes?

The three principal indications of diabetes are:

Expanded thirst: One of the earliest indications of diabetes is an expansion in thirst, otherwise called polydipsia. This is on the grounds that elevated degrees of glucose in the blood make the body draw water from its tissues, prompting lack of hydration.

Regular pee: One more early indication of diabetes is expanded pee, otherwise called polyuria. 

This happens in light of the fact that the kidneys are working harder to channel and assimilate overabundance glucose in the blood, which prompts more pee creation.

Weakness: Feeling drained or exhausted is likewise a typical side effect of diabetes. This is on the grounds that the body can't really switch glucose into energy due over completely to an absence of insulin or insulin opposition.

It is vital to take note of that not every person with diabetes will encounter these side effects, and certain individuals might not have any side effects whatsoever. 

Consequently, it is prescribed to get customary check-ups and glucose tests to distinguish diabetes early, particularly in the event that you have any gamble factors.

What Is Diabetes Disease And Its Treatment

 Diabetes is a chronic condition characterized by high levels of sugar (glucose) in the blood. The hormone insulin, produced by the pancreas, helps regulate blood sugar levels by allowing cells to absorb and use glucose for energy. 

In individuals with diabetes, the body either does not produce enough insulin or does not use insulin effectively, leading to elevated blood sugar levels.

There are two main types of diabetes:

Type 1 Diabetes - an autoimmune disease where the body's immune system destroys insulin-producing cells in the pancreas. It usually develops in childhood or adolescence and requires regular insulin injections to manage blood sugar levels.

Type 2 Diabetes - the most common form of diabetes, often caused by a combination of lifestyle factors (such as lack of physical activity and unhealthy diet) and genetic predisposition. It is characterized by the body's inability to effectively use insulin (insulin resistance) and an inability of the pancreas to produce enough insulin to compensate.

Symptoms of diabetes include increased thirst, frequent urination, blurred vision, slow-healing wounds, and fatigue. Long-term complications can include heart disease, stroke, kidney disease, nerve damage, and blindness.

Diagnosis is made through blood tests that measure blood glucose levels. Management of diabetes involves maintaining a healthy lifestyle (including regular physical activity, balanced diet, and weight management) and medications (such as insulin injections or oral hypoglycemic agents).

 Regular monitoring of blood glucose levels and visits to a healthcare provider are also essential for managing the condition.

Prevention of type 2 diabetes includes maintaining a healthy lifestyle, monitoring and managing risk factors (such as obesity and high blood pressure), and regular screening for those at high risk. 

There is currently no known cure for diabetes, but with proper management and care, it can be effectively controlled and individuals can lead a full and healthy life.

Diabetes is a serious and widespread disease that affects millions of individuals worldwide. It is important for individuals to be aware of the risk factors and to seek prompt medical attention if they experience symptoms. 

Proper management and lifestyle changes can help prevent or delay the onset of diabetes and its related complications, allowing individuals to live a long and healthy life.

Treatment for diabetes typically involves:

1. Lifestyle changes: healthy eating, regular exercise, and weight management.

2. Medications: insulin or oral drugs to regulate blood sugar levels.

3. Monitoring: regular blood sugar testing and monitoring for potential complications.

4. Prevention: maintaining good foot care and regular check-ups with a healthcare provider to prevent or delay complications.

The specific treatment plan depends on the type of diabetes and individual patient needs and goals.

Could diabetes at any point be relieved?

 

As of now, there is no remedy for diabetes. Notwithstanding, the condition can be overseen successfully with appropriate treatment, which can help forestall or defer intricacies and work on personal satisfaction.

For type 1 diabetes, deep rooted insulin treatment is expected to supplant the insulin that the body can't create. Notwithstanding insulin, appropriate nourishment, standard active work, and observing glucose levels are significant parts of diabetes the executives.

For type 2 diabetes, treatment might incorporate way of life changes like a sound eating routine, standard activity, and weight reduction, as well as oral meds or insulin treatment depending on the situation to control glucose levels.

 

At times, weight reduction and way of life changes might prompt abatement of type 2 diabetes, where glucose levels get back to business as usual without the requirement for medicine. In any case, it's essential to take note of that this isn't a fix, and continuous administration is as yet important to forestall backslide.

 

Research is continuous to foster new medicines and possibly even a solution for diabetes, yet for the present, dealing with the condition with proper treatment is the best way to deal with forestalling entanglements and working on personal satisfaction.

https://helperhandss.blogspot.com/2023/01/what-is-diabetes-disease-and-its.html

What is Cancer and its Treatment

 Cancer is a disease that occurs when cells in the body divide and grow uncontrollably. This results in the formation of a mass of tissue known as a tumor. Tumors can be benign (not cancerous) or malignant (cancerous). Malignant tumors can invade surrounding tissues and spread to other parts of the body through the bloodstream or lymphatic system.

Cancer can occur in many different parts of the body, such as the lung, breast, prostate, colon, and skin. The cause of cancer is not fully understood, but it is thought to be a combination of genetic and environmental factors. Some of the known risk factors for cancer include tobacco use, alcohol consumption, exposure to certain chemicals, a diet high in processed and fatty foods, and radiation exposure.

There are many different types of cancer, each with its own unique characteristics. Some of the most common types include:

Carcinoma: cancer that starts in cells that make up the skin or the tissues lining organs, such as the lungs, liver, and kidneys

Sarcoma: cancer that starts in cells that make up the body's connective tissues, such as bones, cartilage, and muscle

Leukemia: cancer that starts in blood-forming cells and can spread to other parts of the body

Lymphoma: cancer that starts in the cells of the immune system and can spread to other parts of the body

Diagnosis of cancer typically involves a combination of imaging tests (such as X-rays, MRI, and CT scans), biopsies, and blood tests. The treatment of cancer depends on the type and stage of the cancer, as well as the overall health of the patient.

Treatments for cancer may include surgery, radiation therapy, chemotherapy, immunotherapy, and targeted therapy. In some cases, a combination of these treatments may be used. The goal of treatment is to remove or destroy the cancer cells and prevent them from spreading to other parts of the body.

In addition to traditional treatments, many cancer patients also turn to complementary and alternative therapies to help manage symptoms and side effects. These therapies may include massage therapy, acupuncture, herbal remedies, and dietary changes.

While progress has been made in the treatment of cancer, it is still a leading cause of death worldwide. It is important for individuals to take steps to reduce their risk of developing cancer, such as quitting smoking, eating a healthy diet, and undergoing regular cancer screenings. Early detection and prompt treatment are key to improving outcomes for cancer patients.

In conclusion, cancer is a complex disease that can affect many different parts of the body. While the causes of cancer are not fully understood, a combination of genetic and environmental factors is thought to play a role. There are many different types of cancer, each with its own unique characteristics, and treatment options may include surgery, radiation therapy, chemotherapy, and targeted therapy. Taking steps to reduce the risk of developing cancer and undergoing regular cancer screenings can improve outcomes for cancer patients.

Treatment of CANCER :

The treatment of cancer depends on the type and stage of the cancer, as well as the overall health of the patient. Some common treatments include:

• 1.Surgery: removal of the cancerous tissue

• 2.Radiation therapy: use of high-energy radiation to kill cancer cells

• 3.Chemotherapy: use of drugs to kill cancer cells

• 4.Immunotherapy: stimulation of the immune system to fight cancer

• 5.Targeted therapy: use of drugs that target specific abnormalities in cancer cells

• 6.Hormone therapy: use of drugs to block the production or action of hormones that can promote the growth of some types of cancer

• 7.Stem cell transplant: replacement of damaged or destroyed bone marrow with healthy stem cells

A combination of these treatments may be used, and the choice of treatment will depend on the specific characteristics of the cancer, as well as the preferences of the patient. In some cases, palliative care may be recommended to manage symptoms and improve quality of life for patients with advanced cancer.

It is important for individuals with cancer to work closely with their healthcare team to understand the treatment options and determine the best plan for their individual needs.

The Top 10 Ways to Lift Your Mood When You're Feeling Down in the Dumps - by Dennis R. Tesdell

Everyone has periods in their life when they feel *down in the dumps*, blue, or mildly depressed, *especially* at holiday times, such as Christmas & Thanksgiving. 

Many people feel this way especially on New Years Eve due to perhaps a combination of alcohol, the end of a year that was not great for them, etc. 

These *down* feelings can be due to everything from some personal problems to business hassles to various weather changes or conditions. For those for whom these moods are short-lived and *not frequent* the following have shown to help boost one's mood and general outlook.

1. Socialize & Think Positively!

When a person is feeling blue or *depressed,* often the LAST thing they want to do is be around others or socialize. The fact is, however, when we are feeling blue or down, if we choose to isolate ourselves and hold up in our room or home, we will tend to focus on the same mental *tapes* that are causing us to feel down in the first place! 

If you will force yourself to call a friend and meet for coffee, a movie, a walk, a talk--anything to get out and change your atmosphere, the chances are good that will have a good effect on changing your mood for the better. 

For all but those who have a severe depression problem requiring a doctor's help and medication, try and remember, *We are what we THINK*. Our thoughts can propel us into ecstasy or into the depths of the *blues*. 

And MOST of us have control over our thoughts. It takes being conscious of them, and it takes practice. Remember: We are ALWAYS *at choice* as to thoughts, actions, etc.

 

2. Do Something Just For YOURSELF!

Be totally selfish here. Think of something you want to do for yourself...a short trip, a manicure, a haircut, buying yourself the coat or scarf you have been wanting. It does not have to be extravagant nor costly. 

The point is you are being GOOD to yourself, and that will sink in, and a part of your Self will say "Gee, I deserve this, and things are not so bad after all." 

This is not going to necessarily get to the root of what caused you to feel down or blue, but it will make you feel better long enough that maybe you can put the cause in a different perspective, or simply not take it as seriously!

 

3. Give Something To Another Person.

One of the best ways we can get beyond our own physical and emotional Self is to find something *bigger* than our own familiar problems upon which to concentrate! Think about your friends, relatives, the poor people in your church, or the local charities. 

Pick a person or cause that appeals to you and decide to give to that person or that cause. It can be your time or money, a toy, or whatever. Giving to others makes MOST people feel good in their heart.

 Feeling good in our heart can have a great impact on how we feel in our MIND and body. It is the thought and the symbolism. The gift may be small, but the thought is all. You WILL feel better!

 

4. Rent Or Go See A Happy/Funny Movie.

Laughter has long been a quick and effective panacea for ills of all kinds. Medical studies show that it creates endorphins (body hormones that act as natural pain killers as well as *mood elevators*) as well as red blood cells and T-cells (the good cells which make up a part of the body's auto-immunue system and help us fight disease). 

When we laugh we also force our mind (although there is not any real struggle) to change modes and to be *UP* and to feel up, not down or blue or depressed. We substitute our own thoughts and feelings for those of the people on the movie or television screen. 

Watching an hour long comedy where we laugh and take our mind off our daily problems can last for hours or days as far as reducing chronic pain, a *blue mood* feeling, etc. It is cheap, easy, and, if we allow it to be-it is FUN!

 

5. Volunteer Your Time.

One of the best ways we can help pull ourself out of feeling sorry for ourselves, or feeling blue, or concentrating on our own aches and pains, is by helping other people who have problems of their own...often much more severe. 

It is very humbling to take a walk through a rehabilitation unit in a hospital at a time when we are complaining or feeling low due to an ache in our back or almost any other physical problem we might have. Most of the people we see are FAR worse off than we are, yet they are working, smiling, laughing, and talking...trying to do what they can to make the best of their situation. 

Giving time to others is a very good way to get *outside* of our own situation. Every city has volunteer bureaus and other places that need help, even if it is for an hour a day or a week! Giving to others will come back to us many times over in positive ways if we allow ourselves to try it.

 

6. Get Out Of The Past & Into The Present!

Most bad moods and mental attitudes are a result of what has happened to us in the PAST. This can be the recent past, or long ago. It is vital to your body and energy and Life as a whole that you stay in the PRESENT with your thoughts and feelings. 

The past is over! *Hanging onto* old hurts, pains, anger etc. will do you much harm emotionally and physically over time. We can CHOOSE to focus on creating a positive and healthy present for ourselves, or dwell in the past, creating anxiety, depressed moods, anger, guilt, etc. 

Do you want to live your life in the PRESENT or live it based on the past onto which you are still hanging? Let old hurts and pains and anger go! Doing so will free up all kinds of *positive energy* and your body and mind will have a chance to be MUCH healthier as a result!

 

7. Walk Or *Mall Walk* To Cheer Up.

Walking is prescribed by many doctors to help depression. Maybe your finances are what have your down in the dumps. If that is the case, drive to the closest mall and walk and just look in the windows.

Buy an "Orange Julius" or soda, sit on a bench and watch the people and the children. REALIZE that EVERY person you see has their own problems, and has days when THEY are blue or down. Some may feel much worse, and even be clinically depressed. *To do* is to take action. 

And taking action fights the blues and the *funk* one feels by sitting or lying down at home brooding indulging in self-blame or pity. Remember *misery loves company*? Well, at a mall you can be assured you have hundreds if not thousands of men and women who have felt or are FEELING just as bad or worse than you at the very time you are there! You are NOT alone. 

Life will go on...things can get better, You must make the choice to help MAKE them better however.

 

8. Call Someone You Like Who Is A "Positive" Person And Chat.

This option is alright as long as you do not *dump* on your friend, and as long as you do not abuse it. The idea here is to get OUT of yourself, and have some interaction, and hear about someone else's life, and take your mind off your own *stuff* for awhile. It's okay to let them know you are feeling abit low or down, and if they ask, you can tell them BRIEFLY what is going on. 

Just don't make it a long whining monologue! Ask them about THEIR life and job and family, etc. Get involved with someone ELSE, and your mind will take a turn as well. 

Let them talk about their life and current situation. If they are someone you see off and on in person, you might offer to get together with them for lunch, coffee, a movie, etc. sometime soon. 

The more you talk or listen to them and talk about things other than your OWN current situation, the better the chances are your mood will lift and you'll feel better after the call.

 

9. Meditate Or Listen To Relaxation or Positive Affirmation Tapes.

Meditation can be a very good way to change your mood. It works whether you are depressed/down, or anxious/hyper. I suggest taking a course or getting good quality tapes which teach meditation. It is amazing what it can do to quiet down the mind and release the stress caused by both anxiety AND depression feelings. 

Tapes on relaxation as well as self-affirmation by many well known expert authors are readily available through bookstores, some music stores, and also the *New Age* type book and music stores. Louise Hay and Wayne Dyer are two of the most well known authors of books and tapes on health issues, specializing in "positive thinking" and how they affect our physical and emotional health. 

They can be found in most book stores, or on the Internet at Amazon Books online at http://www.amazon.com The investment in these tapes is quite small compared to the benefits they can give the user.

 

10. Be CREATIVE!

Creating things alters our mood. It shifts us from the right side of our brain to the left side etc. Creating can be through cooking foods, painting (walls or on canvas or paper) making something using needle and thread, yarn, or Legos! It is also "creating" to play music if you are musical. 

Play what you wish as loud or as soft as you wish. Make up a song. Music (hearing it or playing it) has long been used by people of all cultures to create or alter a mood. Whatever type of music makes you feel good...play it or create it. 

It WILL change your mood for the better if you allow it to and if you concentrate on the music and creating and forget how you have been "feeling."