7 inspiring yoga gurus to follow on Instagram. Anyone they've missed?

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Follow these inspirational yoga gurus on Instagram to put some zen in your feed.

mashable.com|By Kathleen Wong

The Modern Lifestyle: A Recipe for Adrenal Fatigue?

Is daily stress in your life leading to or causing adrenal fatigue? Find out what the symptoms are and how you can keep yourself healthy in the modern world.

 

Modern life is full of stress. From financial problems to traffic to waking up before we’re fully rested, we are surrounded by stressors all day long.

What is Adrenal Fatigue?

When the body is exposed to stress, the hypothalamic-pituitary-adrenal axis (or HPA axis for short) is activated, and a cascade of hormonal changes occur to eventually cause the release of cortisol (our stress hormone) from the adrenal gland. Normally, when a stressor goes away, negative feedback cycles serve to turn off the HPA axis and reduce the release of cortisol. In the modern world, however, many of us are constantly activating our HPA axis.

When we’re exposed to chronic stressors over a long period of time, our adrenals pump out more and more cortisol as we become more and more resistant to its effects. The negative feedback cycles that normally keep things in check get turned off, and our health suffers as a result. Eventually, the HPA axis can’t keep up with the demand for cortisol, and cortisol levels become low. This dysregulation of the HPA axis is what we refer to as “adrenal fatigue syndrome”. “Adrenal Fatigue” is a syndrome, not a disease, which means it is a collection of symptoms. Symptoms of adrenal fatigue syndrome are numerous and include:

• Waking up unrested
• Decrease ability to handle stress
• Brain fog or decreased cognitive ability
• Dizziness when standing from sitting or lying down
• Low sex drive
• Increased severity of allergic responses
• Low blood pressure
• Low blood sugar
• Weakness, and more…

A Day in the Life

Let’s break down the most common stressors leading to adrenal fatigue by jumping into the shoes of a modern worker:

You startle in bed when you hear the distinct buzz of the alarm clock blaring in your ears. You’re startled, already activating the HPA axis and increasing your cortisol. You haven’t slept until you’re ready to wake up, and it’s not as if you were a few minutes off from the eight hour mark. Sadly, you fall into the third of Americans who get less than 6 hours of sleep a night. This lack of sleep has serious consequences for you, including mood and cognitive issues as well as an increased risk of metabolic problems. Sleep deprivation activates the stress response and causes an increase in cortisol levels, priming you for adrenal fatigue.

You rush through getting ready for work, stuffing breakfast in your mouth as you gather up everything you need to go. Sit down for breakfast? Who’s got time for that? Perhaps you’ve chosen a standard American high carbohydrate, high glycemic load breakfast like cereal with skim milk, which shoots your blood sugar up high, only to drop it low in the coming hours. Seriously low blood sugar can be life-threatening, so it’s no wonder your body views it as a stressor. When blood sugar drops, the adrenals release cortisol and epinephrine, sending a signal to the body that it needs to get glucose into the bloodstream as soon as possible. When this happens, the body responds by breaking down glycogen (the stored form of glucose) as well as working to create new glucose from protein and fat through a process called gluconeogenesis. In short, every time blood sugar drops, it’s an emergency signal to the body and the HPA axis is activated.

But let’s say you’re health-conscious – perhaps you’re into the Paleo diet and have chosen to eat low-carb. You rush through breakfast to make it to the gym before work so you can fit in a high intensity exercise routine. This might sound like a healthy lifestyle, but don’t think you’re off the hook quite yet. A consistent low carbohydrate diet coupled with intense, anaerobic exercise forces the body to rely on the same stress-fueled process of creating glucose that occurs with the low blood sugar scenario I discussed above. Whether you’re eating a processed, high-carb diet or a low-carb diet in combination with intense exercise, your adrenals are taking a hit.

You get in your car, only to get stuck in traffic. Getting cut off left and right, you curse the other drivers you share the road with, activating the HPA axis with each encounter. Finally, you arrive at work. Your boss passive aggressively signals that he’s unhappy with your tardiness, putting you in a sour mood, and you finally sit at your desk. Work is stressful – everyone seems to have a problem and you’re supposed to have the solution. It makes you wonder if you’re paid enough to do your job, which gets you thinking about how life would be so much easier if you just made more. You’re certainly not alone here: money and work are the two most common things causing significant emotional stress for Americans. This is the kind of stress that truly separates us from our ancestors. Whereas their stressors were acute (i.e. being chased by an animal), ours are chronic emotional issues that never truly leave us. It’s hard to imagine our ancestors worrying about the economy, isn’t it? It’s these stressors that take the biggest toll on our adrenal health by consistently activating the HPA axis.

By the time you get home from a long day at work, all you want to do is relax. You make dinner and sit down to eat while you watch some TV. For the rest of the night, you’re glued to the TV, your phone, or the computer until it’s time to sleep. Even if you’re in bed on time, you’re likely in bed surfing the internet on your phone or watching more TV – with so many options of things to do, it’s hard to convince yourself to actually sleep. The blue lights emanating from your screens reduce the production of melatonin (the sleep hormone).This can lead to insomnia or disrupted sleep, causing you to get less sleep than you need. Perhaps you find yourself turning off all the devices and trying to fall asleep, only to find yourself worrying about upcoming deadlines. All of these issues lead you to get less sleep than you need and you wake up unrested the next morning to start the cycle all over again.

Preventing and Healing from Adrenal Fatigue in the Modern World

The modern lifestyle stacks the odds against us and can lead to adrenal fatigue, but that doesn’t mean we’re doomed. In fact, there’s a lot we can do to keep ourselves healthy. Here are my top tips for keeping your adrenals in good shape, even in the modern world.

• Leave yourself time to sleep for 8 hours per night – that means you’re in bed, ready to go to sleep by 10 if you need to be awake at 6. If possible, use an alarm clock that wakes you up gently by monitoring your sleep cycles (I like activity bracelets that wakes you up by vibrating on your wrist like the Jawbone Up24 or the app Sleep Cycle for this purpose).
• Limit your exposure to blue light by using orange glasses or installing apps like F.lux on your computer. Chris has an excellent article about this topic if you want to learn more about blue light.
• Eat on a regular basis and don’t go too long without meals – if you’re worried about your stress level or think you might already have adrenal fatigue, I’d highly caution you against skipping breakfast (or any meal, for that matter) regularly. Getting a high protein breakfast in the morning stabilizes your blood sugar throughout the day, which in turn helps to keep your HPA axis functioning appropriately.
• Don’t skimp on healthy carbohydrates like fruit and starchy tubers if you’re worried about your adrenal health, especially if you’re also engaging in high intensity exercise. A moderate carbohydrate diet is best for those with high stress levels or recovering from adrenal fatigue.
• When you do eat carbohydrates, combine them with protein and fat to slow absorption and stabilize your blood sugar.
• Start a mind-body activity practice like meditation or yoga to reduce mental and emotional stress. The benefits of implementing a stress management practice grow over time, so the sooner you start, the better!

If you’re worried you might already have adrenal fatigue and want to learn more about how to recover, Laura Schoenfeld and I are launching our new program Paleo Rehab: Adrenal Fatigue in late April. In it, we cover the diet, supplements, and lifestyle changes you need to make in order to heal. Get on the mailing list to be notified when it launches and receive our free 28-page eBook Overcoming Adrenal Fatigue.

Article Source: http://chriskresser.com/the-modern-lifestyle-a-recipe-for-adrenal-fatigue

Photo Source: www.thinkstockphotos.com

Now I want to hear from you: what are you doing to prevent or heal from adrenal fatigue?

 

 

26 Simple Tips To Lose Weight In Just A Week

 
Tired of going on crazy diets? Do you start your day with healthy eating and then end up binging by the end of it? Well, you have clearly been following all the wrong rules for weight loss. It might not be the easiest thing in the world, but surely isn’t as complex as you would like to think.
These 25 simple tips are going to help you shed the weight within a week and you are going to thank us in the end! Keep reading to learn more!'26 Simple Weight Loss Tips. Have You Got Any To Add?'

1. Set realistic goals:

You must know that weight loss is very challenging. It comes with a price. You have to follow a particular plan in order to get maximum results within the shortest period of time. However you must also remember to be realistic about it. It is not possible to lose 5 kgs in a week. The maximum you can lose is 1 to 2 pound per week. It might not be a drastic change but will certainly help you feel light. That tight pair of jeans will fit you better.

2. Set A Time:

A smart thing you can do to lose weight in a week is to time yourself while eating. Paced meals are full of pleasure and trigger hormones of satiety. When you gulp down your meat at one go, you often end up over eating. So make sure you set a timer of 20 minutes to build yourself as a slow eater.

3. Eat More Vegetables:

When you are trying to shed weight in a week, it is better to focus on veggies! Eating more fruits and veggies is a natural and quick way to drop the pounds. It is high in fiber and water which fills you up within just a few calories. Cook them perfectly without any added fat. Also add some lemon for seasoning.

4. Soup It!

Soups are a fantastic idea to lose weight. When you drink more soups, you lose more weight. Minestrone, Chinese won-ton and tortilla soups are great choices. Having soups at the beginning of a meal can curb your appetite as a result of which you eat less. Instead of having canned soup, make some at home using lean meat and fresh vegetables. Don’t have creamy soups whatsoever.

5. Whole Grains:

Opting for whole grains is also a good choice. Brown rice, brown bread, whole wheat, oats and buckwheat fall under this category. They fill you up within fewer calories and improve cholesterol levels too.

6. Don’t Eat Bacon:

Skip the bacon. When you are making a sandwich at home, add eggs and veggies if you like. But don’t add bacon at all. This will save 100 calories and help you lose 10 pounds at the end of the year just like that. You can also lose some weight in a week if you keep eating right and exercise.

7. Remove Sugar:

Sugar is the last thing you should think about while trying to lose weight. It contains a lot of calories and fat that lowers your chances of weight loss. It is also difficult to burn all the calories. If you really love sweets, have fruits. Add strawberries, mint and lemon to your drinks to add more taste.

8. Drink Green Tea:

Drinking green tea daily is an excellent strategy for weight loss. Studies have declared that green tea can boost the calorie burning engine in your body temporarily. It is also a refreshing drink that boosts metabolism and removes belly fat easily.

9. Do Some Yoga:

Yoga is also a great way to shed weight. According to the Journal of American Dietetic Association, women who do yoga daily weigh lesser than those who don’t.  This practice makes you mindful of what you’re eating and develops self awareness too.

10. Burn Extra 100 Calories:

You can burn extra 100 calories throughout the day by doing a couple of quick and easy exercises. Walk a mile within 20 minutes or clean the house for 30 minutes. You can jog for 10 minutes or just use the skipping rope for the same period of time. This will help you lose weight within a week without dieting.

11. Eat Healthy Snacks:

Eating healthy snacks will also boost your chances of losing more weight. Make sure you carry something nutritious in your bag every time you step out. Fruits, granola bars or a packet of plain popcorn seems a better idea. These low calorie snacks are better than the higher calorie treats.

12. Reduce Your Portions:

If you are trying to lose weight within a week, it would be wise to reduce the size of your plate. Eating less means fewer calories. And fewer calories mean more weight loss. When we are dining, we often tend to eat way more than we are supposed to. Cut the portions in half and make sure you are choosing smaller portions. When you are eating at home, remember to keep away yesterdays leftovers. That should also help.

13. Don’t Eat In Front Of The Television:

Keep all distractions away while eating. Turn off the television; stop reading a book or a magazine when you are the dining table. Focus on the food and savour morsel. This habit will increase awareness and help you need as much as you should.

14. No Crispy, Creamy Or Cheesy:

These 3 C’s should be out of your plate. No sauces, fried foods or calorielicious spreads. Skip the cheese when it comes to sandwiches and rolls. Also don’t add mayonnaise or butter while cooking something at home. Add lemon and pepper for zest. Go for broth based soups instead of the creamy ones.

15. Eat Cautiously:

Eat before you are starving and stop before you are full. When we starve, we tend to eat more than we should. This is a disaster. Eat slowly and just before you are about to feel satisfied, stop. Drink a glass of water. This should help.

16. Sleep:

When you sleep more, you weigh less. Now this might sound surprising but it is entirely true. To lose weight, you must take rest. If you are someone who likes to work late at night, do think again. When your biorhythms are off, you do end up eating more than you should be. Losing sleep can affect your body shape, reduce the production of hormones and lead to belly fat.

17. Eat Fat:

To burn body fat, you should eat fat. Yes, you heard me right! Good fats include salmons, omega 3 fatty acids, walnuts and avocados. They contain nutrients which keep you full throughout the day.

18. Vitamin C:

Vitamin C is a must for all weight loss plans. Fruits that fall within this category are grapefruits, oranges, kiwis etc. They keep your body healthy and prevent binging.  Vitamin C burns body fat into fuel which ultimately leads to weight loss.

19. Short Bursts Of Exercise:

100 crunches a day will give you better abs. But what are you going to about that layer of fat on top? To get the results you really want, try short bursts of exercise. Try something that burns body fat. Cardio circuit for 15 minutes or the skipping rope for 10 minutes seems like a good idea. You could also try the plank exercise. Keeping yourself active throughout the day also helps.

20. Think Outside The Gym:

When it comes to exercise, always think outside the gym. Do some cardio at home, use the jump rope, go on brisk walks, climb the elevators or do some cleaning at home. This will burn more calories and help you shed the weight faster. Add more non-exercise activity can actually burn calories. This is something you can incorporate in the long run.

21. Drink Lots Of Water:

Drinking 2 to 3 litres of water is a must for every weight loss plan. Drink a glass of water before starting a meal and finish it off with another glass. Make sure you carry a bottle of water in your bag before stepping out. People who drink more water and less of soda or other calorie filled drinks have higher chances of losing weight.

22. Walk Or Jog:

Walking and jogging is a great way to shed pounds without hitting the gym. You can easily burn 100 calories per mile by walking.

23. Exercise In The Morning:

A smart way to burn the pounds is to exercise early in the morning. According to a recent study on overweight women, consistent morning exercises that go up to 4 hours per week led to better sleep at night.

24. Lift More Weights:

Weight lifting is a smart way to lose body fat. It will burn body fat and help in building lean muscles. It is also true that more muscle means quicker metabolism. This will put all the calories you are consuming to better use.

25. Follow The 80/20 Style:

Eat healthy 80% of the time and binge 20%. This means you should eat more organic foods throughout the week and keep one meal per weekend for junk! This will help you binge less and control when binge strikes.

26. Be Positive And Stress Less:

Don’t focus on the scale; focus on how it feels. Positive aspects build self esteem, reduce stress and improve your weight loss experience.

Follow these tips today and live a healthy life! 

 

Article Source: http://www.stylecraze.com/articles/simple-tips-to-lose-weight-in-1-week/

Photo Source: www.robertharding.com

 

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