Healthy life Archives ⋆

How to Balance a Busy Life Through Practising Self-Care

nmasipa — Mon, 17 Feb 2025 19:39:37 +0000

One of the most difficult challenges many people face when practising self-care is finding the time to do it. When you live a busy lifestyle, finding extra time to look after yourself and find the right life balance can seem almost impossible. So, how can you balance practising self-care with a busy lifestyle? This post offers some great tips you can follow. Self-care is often seen as a luxury, but did you know it can lead to a longer, happier life? Without self-care, you’re likely to end up feeling stressed, tired, and generally unhappy. Make the Time for Life Balance To ensure you can fit self-care into your busy routine, schedule it. If you’re like most people, you schedule everything else, so why not self-care? When you set a time to focus on yourself, you are more likely to stick to it. No matter how busy you think you are, there will always be time for self-care somewhere in your schedule. Establish a morning routine If you are struggling to find the best time of day to practice self-care, you might find it easier in the morning. Finding the right balance in life can be challenging if you have a hectic life, but doable. In the morning, you could get up just 30 minutes earlier, or 15 minutes to start with. Establishing a morning routine can be the perfect opportunity to practice self-care. As a parent, you could focus on self-care in the evenings when the kids have gone to bed if that works better and you don’t have the morning rush. It doesn’t have to take long to practice self-care so you should always be able to squeeze it in somewhere. Automate daily tasks All kinds of tools and gadgets can automate various aspects of our lives. If you are constantly busy, you’ll find automating certain tasks can be a game changer. A simple thing like speech-to-text takes so much time off having to type (I love it). For example, you could switch from going to the grocery store to ordering groceries online. If you have items you frequently purchase, these can be added to your favourites list, making it easier to add them to your order next time. Doing your grocery shopping online can free up a lot of free time during the week that can be used for self-care. You may also like: Why Self-Care Matters Start small to find your life balance You don’t have to start by completely overhauling your lifestyle. Instead, you can start small with self-care. Begin by taking just 10 minutes out of each day to focus on a self-care activity. Focus on developing one positive self-care habit at a time. Once you have mastered that, you can move on to the next task. By starting small, it makes it easier to fit self-care into your busy life. Many people mistakenly think they need to begin with at least 30 minutes a day. The truth is, however much time you can free up for self-care is enough. Once you get started, you’ll find it easier to start focusing more on self-care due to the benefits you experience. Overall, balancing practising self-care with a busy life isn’t easy. Remember, self-care is essential to your health and well-being. So, no matter how busy you are, you should always try and make time for self-care daily. Common Hurdles When Practising Self-Care When it comes to working on self-care, all of us have different blind spots. These are aspects of ourselves that we aren’t fully aware of. It could be personality traits, feelings, or actions. Awareness of the hurdles you need to get over is the first step in the right direction. These blind spots can hamper our self-care efforts of finding life balance. That is why it is so important to become fully aware of them. Here, we’ll look at some of the most common blind spots you may discover when working on self-care. You avoid conflict Many people hate conflict, but sometimes it is needed to resolve situations. If you tend to avoid conflict, you’ll often do or say things you don’t necessarily agree with. This is a common blind spot that can derail your self-care efforts. The trouble is when you give in to others just to avoid conflict, it reduces your credibility. You’ll also find you are frequently miserable due to not standing firm in your own beliefs and values and trying to please everyone. So, if your blind spot is avoiding conflict, it’s important to address it, set boundaries and be clear about what you want. Not letting toxic people go Do you have toxic people you just can’t seem to let go of? Whether it is a friend, partner, or family member, associating with toxic people is going to hurt your self-development. If you learn to let toxic people go, it’s going to significantly improve your life balance. You’ll be happier and much more able to make positive changes in your life. It’s hard to remain positive in life when you are surrounded by negativity. So, assess the relationships in your life and if there is a toxic person around you, work on distancing yourself and instead surround yourself with positive role models. You are continually late Frequently running late might not sound like a problematic hurdle in self-care. However, it could be negatively impacting various aspects of your life. When you are known for being late, it lowers your reliability. This can negatively impact your relationships, as well as lead to issues at work. In terms of self-care, this trait can make it harder to stick to certain changes you make. For example, you may find it more difficult to stick to a schedule you set yourself. Time management is important if you want to long-lasting and impactful change. Impatience If you tend to be an impatient person, you may find self-care more challenging. This is because you won’t necessarily see any results overnight. It takes time to adopt new habits and see the benefits of self-care. So, if you’re impatient, you might give up before you’ve experienced the benefits of your hard work. When you are impatient, you can get easily frustrated when you don’t see instant results. So, working on becoming more patient as you start your self-care journey is essential if you want to keep it up. As they say… patience is a virtue. These are some of the most common hurdles you’ll experience when working on self-care. Identifying them will help you reduce the challenges of letting your self-care slide and make you much more likely to succeed with any changes you make. You may also like: 15 Self-Care Tips Effects of Lack of Self-Care on Life Balance How a lack of self-care can lead to an unhappy life. Learn some of the signs to watch out for that you need more self-care in your life. You can’t pour from an empty cup. You’ll feel stressed and exhausted When you aren’t taking care of yourself, you’ll often feel stressed and exhausted. This in turn can lead to burnout and a feeling of resentment. For example, it could be that you are exhausted from taking care of everyone else’s needs. Over time, if you don’t factor in self-care, you could end up resenting your loved ones. When you are constantly exhausted and stressed out, it’s impossible to maintain a positive outlook. Self-care helps to combat stress and it also boosts your energy levels. Personal hygiene suffers A side effect of not following a self-care routine is that your hygiene could suffer. This is especially true for those experiencing depression. When you are depressed or low, self-care is the last thing on your mind. In severe cases, you could spend days in bed, failing to do even basic self-care tasks such as taking a shower or brushing your teeth. The trouble is, that failing to take care of yourself makes you feel even worse. So, maintaining self-care is crucial for your mental health and personal hygiene. You’ll turn to unhealthy coping mechanisms Another thing that tends to happen when you lack self-care, is you’ll seek unhealthy enjoyment. It could be overindulging in junk food because it makes you feel better. Or you could turn to alcohol or drugs to escape. When you start turning to unhealthy habits for comfort, it’s going to lead to additional issues. You’ll also feel unhappier, particularly if you drink in excess. Alcohol is a depressant which can leave you feeling a lot worse than you started. Weight gain Many people who don’t take care of themselves, experience some level of weight gain. The more weight you gain, the unhappier you are going to be. It can be difficult to lose weight, so focus on self-care to help you avoid this potential challenge. Healthy foods and exercise are good for your overall well-being. The feel-good hormones leave feeling lighter and in a better mood. You never feel good enough Self-care is something you do because you are already worth it. Therefore, if you fail to take care of yourself, you can feel like you are never good enough. As you are constantly tired and juggling life’s responsibilities, you may feel like you are a failure or don’t measure up to others. These are just some of the things that can happen when you don’t follow a self-care routine. The effects can be severe, causing you to lead an unhappy and unfulfilled life. So, if you’re looking to lead a happier life, now is the time to start focusing on your needs and making self-care a priority. Self-care is a deeper experience of taking care of yourself from the inside out. There are so many ways to nurture and care for yourself. You don’t need elaborate measures or to go all extravagant. Anything that brings you joy, a sense of calm and connection is a means of self-care. Replenish your reserves and fill up your cup. Take time and make the time. There is always something you can cut down or do without that doesn’t have the great benefits of self-care. Try it. You’ll love it. Love, Everyday Ntha Share the love!

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How to Practice Self-Care and Why It Matters

nmasipa — Sun, 23 Jul 2023 13:05:52 +0000

Self-care is a term you’ve probably been hearing a lot lately. It’s become a popular buzzword but can still be confusing to grasp the concept at its core. While the concept does involve taking care of yourself, there are more layers to it. What is self-care, why does it matter, and how can you start your self-care routine and journey? We often don’t prioritise self-care during stressful times. It can be difficult to focus on anything but the bare minimum when life gets hard. The fact is, though, that these are the days when you most need to take care of yourself. Having a self-care toolkit and a list of self-care routines can make it easier for you to implement them when needed. What is Self-Care Self-care involves nurturing your body, mind and spirit. It focuses on building yourself up so that your internal resources don’t become depleted. Essentially, self-care is being as good to yourself as you would be to someone you care about. It requires you to show yourself compassion and encourages you to be vulnerable with others, asking for help when you need it. What doesn’t fall under the umbrella of self-care are self-destructive coping mechanisms such as using drugs, drinking, gambling or retail therapy. These things only make you feel good in the short term. The Benefits of Self-Care Embracing self-care can be difficult for those who always put others first. However, giving all your energy to those around you without filling your backup leaves you depleted and empty. That’s no way to live. Instead, spending time and effort on yourself rejuvenates and energizes you. Taking time to indulge in your interests demonstrates your worth, leading to improved self-esteem and a more positive outlook on life. It teaches you a lot about yourself and provides you with insight into what you need to be the best version of yourself. Self-care helps you better cope with stress and to prioritize what’s important to you. You’ll be better able to take care of others when you also take time to meet your own needs. Self-Care List There are countless ways to add self-care to your routine. The key is to choose activities that are most enjoyable to you and provide you with the most benefits. These are just a few of the ways you can easily incorporate self-care into your life. Now you know what self-care is and why it’s important. You’ve also got some ideas of how to get started, so you’re well on your way to adding this useful practice to your life. Start & End Your Day With A Little Self Care Like any new habit, adding self-care into your life can seem kind of tricky. You probably wonder how you’ll manage to find time to do anything extra for yourself, let alone how you’ll remember to do these things. One of the best ways to get started is to build your activities into predictable parts of your day. To make something a habit, it has to happen regularly. Read on for some helpful tips for making a self-care routine part of your life. Personalise it The first thing that will help you in creating your self-care plan is to choose activities that are meaningful to you. This is your practice, so you want to be sure it’s customised to get the most out of it. Consider making a list of things that help you to feel relaxed, peaceful, excited or happy. These activities should not be too time-consuming and be able to easily fit into your life without special equipment or tools. As you begin your practice, keep it as simple as possible. Make time You should add your self-care rituals to the most convenient parts of your day. Choose times that are already somewhat flexible so that incorporating something new into that space will be less stressful. Many people go with morning or evening routines, right when they wake up and before going to sleep each night. Getting up fifteen minutes earlier than usual and setting aside some time during the usual night-time schedule is easily doable. However, maybe designating your daily lunch break as your self-care time might work better for you. Consider activities like writing a gratitude journal entry before bed, listening to music while having your morning coffee or going for a short walk during your lunch hour. Try different things until you find something that gels with you, but find a moment to call your own every day. Be Flexible It’s best to come up with a routine that works for you and stick to it. Committing to a particular schedule will help you to create a habit and ensures that you get the self-care you need. However, try to cut yourself some slack. Some days are more hectic than others. You may not be able to fit in your anticipated self-care activity, and that’s okay. Tomorrow is a new day, and you can try again. Soon, you’ll find yourself wanting to take part in these routines, and getting back on track will be easy. Getting into the practice of regular self-care doesn’t have to be difficult. Making a few adjustments to your existing schedule can free up some space in your day. Choosing things that will refresh you and that are simple will make getting started a breeze. You may also like: 15 Self-care Tips to overcome uncertain times Try Something New Today To Care For Yourself Creating habits and adding activities to your calendar help increase your chances of sticking with your new routine. Another way to keep things interesting is to treat yourself to things you’ve always wanted to do. Adding new experiences to your self-care routine is like giving yourself a little gift every day. It’s a great way to stay motivated to do things to care for yourself. Pamper Yourself Taking physical care of yourself in a pampering way makes us feel good. Pampering is a go-to for many people when it comes to their self-care routine. Think of something you’ve never done before. It doesn’t have to be expensive. A small act of indulgence can have the same effect as an extravagant one. Maybe consider scheduling a manicure if you’ve never had one. A bubble bath with candles can be soothing if this is something you don’t do very often. If your budget will allow, a spa day with a friend could rejuvenate your body and spirit. Celebrate Today Most of us don’t buy ourselves presents very often or even give ourselves little treats. You can change that starting now. Think of something within your budget you’ve been wanting for a while now. Then permit yourself to buy it. Maybe it’s those pair of shoes you’ve had your eye on or the cell phone upgrade that would make your life easier. Giving yourself one gift, no matter how small, can be a boost to your self-worth. Enjoy the Little Things Self-care doesn’t have to be on a grand scale. Even the smallest gestures can be meaningful. Indulging in small free or low-cost treats allows you to spoil yourself more often. What are some little things you can start adding to your life today? Have you ever bought yourself flowers? Give it a try. You’ll get a boost every time you see that beautiful bouquet on your table or desk. Think of your favourite food item, the one you have on special occasions. Why not make one day a week a little more special by trying a new version of it? Get creative with it. Adding new experiences to your self-care routine keeps things interesting and can also help make them more meaningful. The novelty will also expand your world and enrich your life. Plus, it’s just fun! Make a List Let’s start with your self-care backup plan. This is a list of at least five activities you can easily fit into your life during the most stressful periods. Having such a reminder on hand will help you gain the benefits of caring for yourself without having to think about it too much. This list can include simple reminders like going to bed early so you get enough sleep, eating nutritious food to keep your energy up or asking for help you need because these are all things you might forget when you’ve got a ton on your plate. During times of trouble, the very basic foundations of self-care can be the most important. Make a Self-Care Hamper Another way to boost your chances of keeping self-care focused during hard times is to prepare a care package ahead of time. This can include some of your favourite little indulgences like a good book, herbal teas, a facial mask, fuzzy slippers and a soothing playlist. Include anything that brings you joy. Being able to reach for this package when you’re stressed can mean the world and make a huge difference to your outlook. Get your loved ones Involved When things look bleak, you may require a bit of help to get back on track. That’s why it’s a good idea to reach out to trusted friends and family now to enlist their help for the future. Talk to your closest confidantes and let them know you would like them to always encourage your self-care routine. Share with them the benefits it’s provided you and tell them you’d appreciate their assistance if they see you aren’t caring for yourself as well as you should be. Sometimes those who know us best can see things we don’t. Taking steps to plan now can make maintaining your self-care routine easier in the future. Always remember it’s during the hardest times that you need to nurture yourself the most. Self-Care Doesn’t Have To Cost Anything Lots of people get the wrong idea about self-care. They think they have to be deserving of it. They feel like it’s splurging to do something good for themselves. It’s time we change that mindset. Self-care is something you deserve. Everyone does. It benefits us all, along with those around us, when we put our well-being first. You can’t take care of others when your well-being is suffering. Let’s take a look at some free and low-cost ways you can care for yourself. Take a Time Out Sometimes just a little bit of alone time is all you need to feel rejuvenated. So why not give yourself a time-out? Lock yourself in your room with a nice cup of tea. Listen to some quiet music. Just sit still and think for a bit. It’s a luxury we all can afford. Do NOTHING! We often feel pressured to be productive all the time. Being busy is a sign of worth and accomplishment. However, it doesn’t have to be that way. Just kicking back and doing nothing is important to recharge our batteries. Let yourself have some downtime to do something frivolous like binge on your favourite Netflix show, take a nap or just sit and pet your cat. You deserve it. Put pen to paper Even if you don’t consider yourself a writer, journaling can be a very therapeutic activity. Jotting down what you’re grateful for has proven beneficial to your well-being. It can also be energizing to simply do a brain dump in which you write down all the things that are floating around in your head. Jotting down dreams for the future might inspire and motivate you to take action. Give it a try. Reach Out to Someone Socializing is a crucial part of self-care. Even introverts benefit from interpersonal connections. Humans aren’t meant to be isolated. Pick up the phone and call a friend you haven’t talked to in a while. Meeting up in person for a walk together or a cup of coffee is even better. Connecting to others might just provide the spark you’ve been missing. Change Your Perspective A change of scenery can be a wonderful source of renewal, and it doesn’t have to cost a lot. Just heading...

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Foods & Vitamins to Treat Sinusitis and Hayfever

nmasipa — Tue, 08 Sep 2020 22:43:36 +0000

Season change brings on a train of allergies for most people. From sinusitis and hayfever, its a teary, runny nose, itching and scratching affair. The effects can range from irritation and discomfort to pain. While there are dozens of over the counter the medication, some of which I swear by, these natural remedies are just as effective without the side effects. If you suffer from chronic sinusitis or hay fever please consult your doctor before incorporating any natural remedies or alternative supplements into your current medical treatment. Sinusitis or Hayfever Sinusitis and hay fever are two different things mainly because their symptoms differ. However, hay fever may lead to sinus infection. Sinusitis is the swelling of the sinuses. As a result, they become blocked and filled with liquid that may cause an infection. Symptoms include: coughing headaches congestion fever loss of smell pain or pressure fatigue Hayfever is an allergic reaction to allergens. It has cold-like symptoms but is not caused by a virus. Symptoms include: sneezing coughing a runny or blocked nose itchy, red or watery eyes itchy throat, nose and ears postnasal drip What are the Causes of Sinusitis Sinusitis can be caused by allergies, bacteria, fungi or viruses. Nasal congestion, headaches, and runny nose are common symptoms of a sinus infection. Hay fever is caused by an allergic reaction to allergens such as pet hair or dander, dust and pollen. Try these 9 Foods to Ease Sinusitis Ginger A food list is not complete without this power food. Seriously. Ginger is AMAZING! You can add it to food or drink as a tea. Ginger’s anti-inflammatory and antibacterial properties may help reduce swelling and irritation of the nose and throat. Garlic Another superfood that you can’t miss. Garlic and Ginger as combo work miracles. Garlic is a good decongestant, easing a blocked and runny nose. Pineapple This juicy fruit is a great antioxidant that also offers anti-inflammatory properties for relief of sinus symptoms. Tumeric Turmeric is a powerful spice. It reduces the release of histamine and has anti-inflammatory properties which fight the onset of hayfever and also calms its effects. You may also like: How to Start Eating Healthy Vitamin C Vitamin C will help prevent the production of histamines and clear your airways. It’s a great immune booster and anti-allergen. Chillies, citrus fruits and green leafy vegetables are a good source of vitamin C. You can also take vitamin C supplements to increase your dosage if you don’t get enough from foods. Herbal Tea Herbal teas are a great source of antioxidants and immune boosters. Chamomile tea, ginger tea or peppermint tea offer relief from nasal congestion and sinus irritation. You can keep a variety of teas in your cupboard for boosted immunity at any time. Essential Oils Aromatherapy oils such as eucalyptus and peppermint oil are powerful antihistamines. You can add them to your diffuser or humidifier which will also help add moisture to the air. How are your Eating Habits? Signup to our newsletter to receive your food journal template. You can unsubscribe anytime. For more details, review our Privacy Policy. Send it to ME Thank you! You have successfully joined our subscriber list. Steaming Steaming will open up your airways and clear out mucus. You can also add eucalyptus drops or gumtree leaves for effectiveness. I love that it also opens up your pores, BONUS! Omega 3 Fatty Acids Fish such as tuna, sardines and salmon are rich in omega 3 fatty acids which can calm symptoms of hay fever and reduce inflammation. Flax and chia seeds are also a great source of omega 3 (plant version). What you should avoid Coffee Coffee can trigger a release of histamine. The stimulation from coffee can counteract the body’s natural response of slowing down your body and forcing you to rest when you have an infection. Dairy products Avoid dairy products if you’re prone to sinus issues. Dairy products can increase the production of mucous which may worsen congestion. Alcohol Alcohol can cause sinus irritation and worsen hayfever symptoms due to high levels of histamine. It causes dehydration and inflammation. Smoking We all know the dangers of smoking for our health. Smoking can also cause sinus irritation and mucous build-up in the nasal passages resulting in the sinus infection. Chocolate Chocolate might be your go-to comfort snack when you’re feeling down, but it’s not only a threat to your health. It also has the chemical histamine which aggravates hay fever. Cold drinks and food Drinking cold drinks or eating cold foods may cause inflammation, worsening sinus irritation and chest issues. Pin it for later Conclusion A healthy lifestyle and a strong immune system are key to living a disease-free life. At best it will help manage the symptoms of illness. Sinusitis and hayfever don’t have to make you miserable. Always have these foods and vitamins handy when you need them. If you’re taking treatment don’t stop, and please consult your doctor. Make sure you’re not allergic to any of the foods before trying them. Here’s to an unblocked, clearer you. Love, Everyday Ntha Sharing is caring

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15 Self-Care Tips to Get Through Uncertain Times

nmasipa — Mon, 20 Apr 2020 10:25:20 +0000

These are trying times for everyone. Self-care is more important now than ever, especially when faced with such uncertainty. It is evident that things will never be the same again. Use this as a time to relax and recharge. Make some changes in your life and do the things you’ve been planning to do but never had the time for. Don’t pressure yourself with unrealistic goals during this time. Here are some self-care tips to get you through. Practice Mindfulness Mindfulness is a process of being in tune and presents in the moment. Mindfulness will help you deal with the overwhelming sudden changes in your life. When you find yourself wandering into a state of panic, gently guide yourself back to a calm state. Read through this article on the Art of Mindfulness you help you in your journey. Start a Vegetable Garden Be one with nature. Up close and personal. Starting a garden does not have to be a mission. Start small with the veggies you like. Just be out and one with the soil. Having your own vegetable garden will not only relieve some stress but also save you money and get you eating healthier. Eat Well It’s so easy to resort to sweets and salty snacks when you feel bored and stuck at home all day. However, try to incorporate healthy foods into your diet. Be conscious about what you eat. Get enough Rest Maybe you’re sleeping much later and waking even later than normal, but try to get enough rest and stick as much as possible to a sleep routine. This has proven hard for me but I try. Your body needs to be well-rested to function at its best. “Self-care has become a new priority – the revelation that it’s perfectly permissible to listen to your body and do what it needs.” ― Frances Ryan Exercise Exercise is not only good for your body but it releases endorphins which are those feel-good hormones. I personally love Yoga with Adrienne, a channel I follow on YouTube which has gotten me in love with yoga all over again. Try light fun exercises, to begin with. It might be a bit difficult initially because it’s a different setting and you can’t leave home. But it’s doable. And if you miss hitting the gym, try setting up your own DIY home gym. Keep in touch with Loved ones We might be physically distancing but can still connect with our loved ones during this time. Thanks to virtual platforms and video calling features we can stay in touch. Let this time bring you closer to those you love. Spend quality time with those you are facing this lockdown with. Read Try chilling with a good book. Escape and find some adventure to get away from the daily reality, even if it’s just for a few hours. Reading is also a good stimulant for your brain. Pamper yourself Oh, how I love a good pamper session. Your favourite spa may be closed, but you can still run a hot bath with salts and oils and soak off the stress. Light some scented candles. Try a DIY mani & Pedi. You deserve it! Meditate Meditation is not some weird voodoo. Just to clear that up. It’s a practice of being aware of your thoughts and feelings and being one with yourself. It’s a journey and needs consistency. You will learn to observe and understand yourself better. Meditation is good for your health and well-being and improves your emotional state. Journal Grab and pen and start journaling. You don’t need to be the best writer to start a journal, but it might improve your writing skills nonetheless. Journaling is therapeutic and a natural mood booster. It is a healthy form of expressing your inner thoughts and feelings and is good for your health. Cook & Bake Try your hand in the kitchen. Cooking and baking are creative outlets and will allow you to experiment a bit. These can be a self-care routine to relieve stress. Baking a cheer me up, anytime. I love trying new things and the cherry on top is that delicious taste even if it doesn’t always look that way. Ask for Help If you find yourself feeling anxious and panicked, don’t be afraid to ask for help. It is normal to feel that way when things are out of our control and we don’t know what to expect. There are professional help centres like SADAG you can contact and talk to someone professional. Zone out Take a time out from the News and social media. Much of the fear and panic are perpetuated by all the false information in the media. While it is good to know what is going on, don’t be consumed by it every moment of each passing day. Try to verify the information you get from trusted sources such as your government gazette or local news report. De-Clutter A clean, clear space is a healthy space. Clear out your cupboard, closet and garage. It will improve your mood and productivity. You may also feel better by giving away some things you no longer use that were just taking up space. Less clutter means more space and less anxiety stress. You are also more likely to invite people over when there is no clutter. So get to it! Make time for Fun & Play Whether it’s board games, puzzles or hide & seek with the kids, make time to have some fun. Playtime is a great de-stressor. Playing is stimulating to the brain and can boost your mood. Laughter is the best medicine after all. Fun and games are not only for children. They can bring out the child in you too. Remember that Self-care is not selfish. You can give more when you have more. I hope these self-care tips will help you get through this trying time and that you come out of it better than you were. Please share your self-care tips with us below. Love, Everyday Ntha

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Sugar: what everyone should know about the sweet drug

nmasipa — Tue, 26 Nov 2019 08:30:00 +0000

Sugar is sweet, but no so much for your health. It has a sweet roll of the tongue synonyms, i.e. agave, honey, molasses, sorbitol and much more. They may sound healthy but they all have the same properties. Sweet rush Illnesses related to sugar intake are undeniably high. However, that doesn’t stop us from stirring it in our cup of tea or sprinkling it on our favourite cereal. We know it’s bad for us but it’s not easy to stop. If you thought it’s as easy as self-control, think again. Yes, self-control will take you a long way but it has addictive components as well which, maybe the reason why it’s that much harder to kick to the curb than we’d like. You may like: Healthy snacking When taken in high doses, sugar can wreak havoc to our natural systems. Over time, that havoc leads to diabetes, obesity, Alzheimer’s disease, heart disease and even cancer. As sweet as it may be, that rush is not just cravings, but may very well be an addiction. Try limiting your sugar intake to 5 teaspoons for a week, if you have strong cravings or withdrawal-like symptoms, chances are you’re hooked. It’s vital to note that whether addictive or not, it still poses a health risk. That secret stash A lot of food disguised in a ‘healthy’ or ‘0 sugar’ label may contain added sugar and unnatural sweeteners. You may be overeating that sweet drug without even knowing it. Check your labels when grocery shopping for sugar content. That yummy feeling when something sweet touches your tongue is your taste buds sending signals to your brain. And you know the brain, it loves all things yum. Eradicating the cravings and clearing your palate isn’t easy but, it is possible. 5 Steps to end the sugar hype Eliminate sugary drinks If you’re like most people, fizzy drinks, fruit juices and flavoured water go down quicker than you can say ‘gulp’. Drink more water, which is much better for your health than sweet drinks. If water is not your cup of tea, try infusing some fresh fruit or lime into your water. Quit junk food Sugar found in natural foods such as fruit is not as bad for you. It’s all the added sugar found in processed foods, drinks, sweets and pastries that isn’t so great, so when you can, always opt for natural fresh foods. A great tip that has helped me is having fruit around for when that sweet tooth kicks in. Reduce simple carbs Carbohydrates provide our body with most of the energy we need. However, simple carbs, are quicker to digest which means they provide the body with short term energy, unlike complex carbs. Some simple carbs are found in processed foods or those with added sugar. However, you also find simple carbs in fruit and vegetables. So, keep the food as a whole in mind rather than just the type of carbs they have. Beware of labels Added sugar may be harder to spot in labels as it may be listed under different names. It’s important to know and understand what exactly is on your labels. So keep an eye on condiments, sauces and dressings, even the ‘low fat’ and ‘sugar-free’ variables. Keep it real Don’t expect to just be off the sweet dose instantaneously. Your body may go through the motions, so it’s best to reduce the amount of sugar intake and then gradually decrease until you no longer have cravings and you able to do with more of natural sugar; in moderation. Like everything in life, moderation is key. Sugar is not the devil it is made out to be as long as you keep to or below the daily limit. The benefits of cutting down are undeniable, trust me. Also, it’s key to listen to your body. Please leave a comment if your sweet tooth has gotten you into trouble and how you dealt with it. Love, Everyday Ntha Sharing is caring

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