Monday, November 12, 2018

best multivitamin for women

Crucial Health Supplements for Women There is an abundant health supplements for women out there. Be it the premenstrual syndrome (PMS) or menopause – each woman has her share of advices.

But it is true that women often are confused about the kind of health supplement products they should select standing in front of a health food store.

Evangeline Lausier, M.D., assistant clinical professor in medicine for the Duke Integrative Medicine Center in North Carolina sees supplementation to be only part of the holistic approach to self-care but it has to have enough supporting evidence. And before following any new dietary supplement regimen, take the opinion of the health care practitioner for the exact dosage and any drug-nutrients interactions.

Lausier recommends the following supplements for women and dosage for a healthy woman irrespective of their age:

Also Read: Best Ways to Have a Clear and Radiant Skin


Calcium is necessary for women under the age of 35 to keep the bones strong. It also slows down the natural bone loss that occurs in women after the age of 35. Due to this protective quality of calcium over the bone, the U.S. Food and Drug Administration (FDA) has allowed this claims on the supplement labels. Calcium is also known to lower blood pressure and mitigate the symptoms of PMS.

Dosage of supplements for women – The dosage is 1,000 milligram per day for pre-menopausal women and 1,200 1,500 milligrams per day for postmenopausal women. It should be divided into two equal dosages and be taken in the morning and evening.

Vitamin D3

It enhances the body’s absorption capacity of calcium. Studies show that Vitamin D3 taken in higher dosage also helps to prevent problems of osteoporosis, cardiovascular diseases, type1 diabetes and multiple sclerosis (MS).

Dosage of supplements for women – In order to enhance the body’s capacity of absorption of calcium, the recommended dose for pre-menopausal women is 500 IU per day, which should be increased to 800 IU Per day in case of elderly and postmenopausal women. It can even be increased to 1000 IU if necessary. Usually 20 minutes of exposure to direct sunlight on the face and arms is enough for the required amount of vitamin D, if the UV (ultraviolet rays) is intense.

Also Read: 9 Ways to Spot Early Signs of Breast Cancer


Lauser says that the deficiency of iron causes anemia, which affects greatly the metabolism and energy enzyme of the body. Iron is very essential for pre-menopausal and pregnant women. The requirement of iron for pregnant women is twice that of the other women due to increased volume of blood during gestation period and blood loss during delivery.

Dosage of supplements for women – Lauser recommends 10 to 20 milligram of iron per day, which can be increased to 27 milligram per day in case of pregnant women as reasonable dosage of supplements for women. But excess iron is also not good for the liver. So, postmenopausal women should take the iron supplements only after consulting the doctor as their requirement is not high.

Gamma-linolenic acid (GLA)

This fatty acid is known to alleviate inflammation. These supplements for women also helps in reducing the irritable bowl syndrome-type symptoms women generally go through during menstruation. For women with PMS, taking GLA also has a positive affect. You can enhance the level of GLA by taking primrose oil, borage or black currant seed oil.

Dosage of supplements for women – Lauser and other doctors recommend evening primrose oil as they do not have any side effects. The recommended dosage is 3 to 6 grams of evening primrose oil or 270 to 500 milligrams of GLA.


Vitex agnus-castus, aka chaste tree berry or monk’s pepper have been used to address many health problems in Rome during ancient periods. Even today, they are used for infertility, PMS symptoms and irregular periods.

Dosage of supplements for women – Vitex keeps the hormonal balance in order. Luasier suggests that women should take 30 to 40 milligram per day for some months to be effective but pregnant women are forbidden to take it.

Indole-3-carbinol (I3C)

Found in cruciferous vegetables like broccoli, Brussels sprouts and cauliflowers, 13C is known to reduce the risks of some cancers.

Dosage of supplements for women – Early trial reports point that 13C may reverse the symptoms of human apilloma virus (HPV) infection like cervical cell abnormalities. Some study also showed that by taking 200 to 400 milligram of 13C per day fro a period of 12 weeks can reverse cervical cancer in its early stage. Lauser recommends a dose of 200 to 400 milligram per day.

Folic acid

Folic acid is essential for cell regeneration and their maintenance. Hence, this vitamin B in sufficient amount is necessary during the time of cell division like the period of pregnancy. Intake of enough folic acid during early pregnancy protects against neural tube effects. Clinical trials show that folic acid supplements reduce the level of homo cystiene in the blood, thereby decreasing the risks of cardiovascular diseases.

Dosage of supplements for women – Lauser recommends 800 milligram per day, which can be increased to 1,000 to 2,000 milligrams per day at the time of pregnancy. Postmenopausal women may take 400 to 8000 micro grams per day for its cardio protective quality. You should take foliage (green) to get your share of folic acid.

It shouldn’t be an excuse not to take any supplement at all even though it can be confusing choosing the right supplements for women.

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Top 7 Myths on Acne Treatment

Saturday, October 20, 2018

The number of fatalities due to fire-related accidents was more than deaths from other calamities in the year 2008 and it can be greatly reduced if people learn how to treat a burn. Some simple precautionary measures are discussed in this article.

How to treat a burn from boiling water
How to treat a burn from boiling water

  • Most of the fire-related mishaps originate in the kitchen. To avoid fire-injuries in the kitchen, you can follow these simple tips:

  • Make sure to be inside the kitchen during cooking.
  • The handle of the pot should always be towards the center or back of the cooking stove. Thus, the children won’t be able to tip it over easily.
  • Do not keep inflammable items like plastic bags or washing towels near the stove.
  • Do not carry a child or pet during cooking.
  • Do not allow small children or pets to be in front of the stove.

Also read:  Top Skin Care Myths Exposed

First Aid tips for fire injuries in the kitchen:

If you sustain burn injuries, the following things would help you heal it quicker:

  • Keep the burnt part under the tap or wrap it with a towel soaked in cold water
  • Wrap a sterile bandage or a clean cloth around the affected part
  • Take care not to expose the affected part to any sort of pressure or friction
  • Take pain relievers like acetaminophen or ibuprofen to alleviate the pain
  • Avoid the use of household remedies like oil, rice, cotton bandages
  • Consult the doctor immediately if you suspect the burn may lead to infection

How to avoid scalding burn 

Burn developed due to the contact of scalding liquid is by far the most common burn that people sustain in their homes. This is more so in the case of children. The skin of the children is thinner compared the adults. You should follow these simple precautions to prevent it from happening:

  • Heat the water up to 120 degrees.
  • Check the intensity of the heat by dipping your hand into the water before bathing the child.
  • Do not leave the child alone in the bathtub.
  • Do not use the microwave to heat your baby bottles as uneven heating may lead to burning of the baby’s mouth.
  • Keep the cups and mugs covered with their lids.
  • Do not place containers with hot liquids like tea, coffee or soup on the edge of the tables.

How to treat a burn from boiling water
How to treat a burn from boiling water

How to treat burn in your home

The following first-aid tip would help you on how to treat burn at home:

  • Take out the hot, wet clothing from the affected part.
  • Allow it to cool in the flowing, tap water for half an hour.
  • Avoid ice-pack as it would hinder the flow of blood.
  • Do not use butter or salves to the affected skin.

Avoiding sunburn 

Many people in the US are affected by skin cancer and sunburn accentuates its risk. You can avoid sunburn in the following ways –

Sunscreen – The sunscreen should at least have SPF of 15 and should be effective for both UVA and UVB lights. Use it in every couple of hours when you are under the sun.

Hat – The hat should preferably be of fabric; woven tightly with minimum gaps

Clothing – Tight, dark clothing is most suitable for the prevention of skin cancer

Sunglasses – Sunglasses designed for UVA and UVB protection should be worn. Its use also reduces the chances of development of cataract
You should also take protection outdoors, even when you are under a shade

How to treat burn from the sun

Sunburn is also associated with severe pain. The following tips help to alleviate the pain.

  • Use pain relievers like ibuprofen.
  • Apply moisturizing or hydrocortisone cream to the affected parts thrice a day to reduce the pain, swelling, and itching.
  • When the blisters rupture, wipe it with a clean cloth. Cut off the dead skin with a scissor and apply antibiotic ointment to it. Do not try to prick or rupture the blister.
  • Take bath in cold water. You can add two ounces of baking soda to a tub of bath-water. Apply cold, wet towels to the affected part of the skin several times in a day.
  • Never apply butter, oil or vaseline to the sunburn.

Also read:  Great Tips For Skin in Winter

Dealing with house-fire

The fire-related deaths per capita are reportedly highest in the United States amongst the industrialized countries. The following are some of the ways to deal with this dangerous situation.

  • It is imperative that you install a fire alarm in your home. Its warning gives you the time and opportunity to escape. As per estimates, almost 40% of fire deaths occur in homes where the fire-alarms are not installed. They are available in $6 to $ 20. Even the fire departments supply them free of cost or at a subsidized price.

  • Always take care to make the smoke alarms functional. So, check it at least a couple of times in a year.

  • Keep fire extinguishers near the exit of your house, away from the reach of the children. They are exceptionally handy for extinguishing the small fire. But if the fire is too large and is spreading to all parts of the house fast, then it is better to leave the premises immediately. The fire extinguisher should also have the label “ABC’, which attests its usefulness for all types of fire.

  • Be ready with an escape plan – It does not take much time for the fire to spread. In fact, it can spread to double its size within half a minute, often not allowing time to plan an escape. So, make an escape plan beforehand. It should contain the following details –

  • Chart an escape route after thoroughly studying the floor plan of the home with other members of your home. There should be a couple of ways to escape from the rooms.
  • Arrange mock fire drills in your home. This would make the members of the house prepared as and when the exigency arises. Everybody in the home should practice crawling as this saves you from the smoke and toxic gases during the fire.

  • Teach everyone the basic of first aid and how to treat burn with available resources.

So with proper planning and knowing how to treat the burn, you can protect yourself and your loved ones from fire-accidents.

Also Read: 

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Top 7 Myths on Acne Treatment

Thursday, October 11, 2018

Top 7 Myths on Acne Treatment

Many myths are floating around out there about the causes of acne and what can be done about it. The truth of the matter is that these myths only serve to make the acne worse especially for those who are looking for the right treatment for acne. Listed in this article are seven of the most common myths and the reason for their falsehood.

Acne Is For Teens Only

Most of those looking for treatment for acne is in the teens but many adults are suffering from the problem, as well. The degree of severity in adults will vary with each person. Individuals who are over 50 years of age are the ones who will not experience acne as much. Women who are 40 and older are only about five percent likely to have acne. For men forty and older, it is only 1 percent. Teenagers who are looking for a treatment for acne fall in the 75 percent range. Acne is a hereditary problem that can come on as a result of other factors.

Dirty Skin Causes Acne

Having dirty skin will not be the cause of acne but can make it worse for those who are trying to find a treatment for acne. The skin needs to be gently cleansed and patted dry two times a day to reduce oils. Rubbing can cause the skin to be more irritated. The cleansing of the acne prone skin will help to remove the bacteria which causes the breakouts.
Sunbathing Will Help Acne Problems.

Sunbathing will not improve the circulation or the acne but can make it worse. Not to mention, exposure to the sun can cause skin cancer and wrinkles to appear.

also read:  Top Mouth Problems Other Than Cold Sore

Acne Should Be Left Alone

Acne should never be left alone to run its course. There is too much knowledge available and treatment for acne to suffer from this problem. Acne is simple to clear with the help of a few lifestyle changes and products created to help. If you have tried treatment for acne and it has not helped, the next step is the dermatologist.

Acne Is Curable

Acne cannot be cured in any way. There are some great treatment options to try. Lifestyle changes will help to reduce or take the acne away for longer periods of time.

Makeup Cannot Be Worn

Makeup and cosmetics are fine to wear if you have acne as long as you purchase the water-based products. Oil-based can clog the pores and aggravate the acne.

Stronger Medication Is Necessary

Benzoyl Peroxide is the most common medication for acne. Stronger medication is not necessary. The proper amount of the benzoyl peroxide in a product is 2.5 percent and no more. This does work well for most acne and is the smallest dose that can still be gentle on the skin. 

The stronger the product, the more chance you have of drying the skin. This means more money to treat the acne and longer times waiting to clear skin. When the acne is clear, continue to use the products to keep it away.

The Biggest Loser Weight Loss Plan

Confused about exactly how much to eat of which foods? The Biggest Loser experts lay it out for you.

The Biggest Loser Diet is a calorie-controlled, carbohydrate-modified, fat-reduced, weight-loss diet geared to help you burn pound after pound of pure fat–and to do so without deprivation or loss of energy. What’s more, the diet is high in lean protein. Protein has a hunger-controlling effect on the body–which is why higher-protein diets are so effective for weight loss and fat burning.

In this overview, excerpted from The Biggest Loser: The Weight- Loss Program to Transform Your Body, Health, and Life (Rodale), we’ll take a more detailed look at what you should be eating, and how much, in order to promote weight loss while following the Biggest Loser Diet.

also read:  Don’t Follow Health Rules Blindly

Fruits and Vegetables

While on The Biggest Loser Diet, you should eat a minimum of 4 servings daily. At least half of your servings should be from vegetables; the other half from fruits. Don’t have more fruit servings than vegetable servings.

Fruit Serving Size: 1 cup, 1 medium piece, or 8 ounces

Choose These to Lose: Apple, apricot, banana, blackberries, blueberries, cherries, cranberries, grapefruit, grapes, guava, kiwifruit, mango, melon (all varieties), nectarine, orange, papaya, peach, pear, persimmons, pineapple, plantain, plum, pomegranate, raspberries, rhubarb, strawberries, tangerine, and watermelon.

Vegetable Serving Size: 1 cup or 8 ounces

Choose These to Lose: Artichoke, asparagus, bamboo shoots, beans (green, yellow), beet greens, beets, bell peppers, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumbers, eggplant, kale, kohlrabi, leeks, lettuce (all varieties), mushrooms, mustard greens, okra, onions, palm hearts, parsley, peas, peppers (all varieties), pumpkin, radishes, shallots, spinach, sprouts, summer squash, sweet potatoes, Swiss chard, tomatillos, tomatoes, turnip greens, turnips, water chestnuts, watercress, winter squash, yams, and zucchini.

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Biggest Loser Food Pyramid Pointers

Here’s the good news: You can eat more than four servings a day of most fruits and vegetables if you wish. At the base of our Biggest Loser Diet pyramid, fruits and vegetables supply the most nutrients in the form of vitamins, minerals,”phytochemicals” (protective plant chemicals), and fiber, relative to the low number of calories they contain. In other words, you get the most nutrient bang for your caloric buck from fruits and vegetables.

The exception to this would be the starchier vegetables such as pumpkin, winter squash, sweet potatoes, and yams. These veggies are higher in calories and carbs, so you want to eat just a few servings a week for optimum weight loss results.

Fresh fruits and vegetables are always best, but when you can’t get them that way, feel free to choose frozen or canned, as long as they are not packed with sugar or in syrup. Cooking and canning destroy some nutrients; however, the best food companies can their foods right after they’re harvested, when they’re the freshest anyway.

Eat a vegetable salad most days of the week.

Cook your vegetables for the shortest amount of time possible in order to preserve nutrients.

Keep a container of cut-up vegetables like broccoli and red or green peppers in your refrigerator for easy snacking.

One vegetable to avoid during your weight loss is white potatoes. Though nutritious, white potatoes send your blood sugar soaring. When it drops, you’ll get hungry and be tempted to overeat at your next meal.

Try a new fruit or vegetable every week to build some variety into your diet.
Through the week, choose fruits and vegetables from the six key color groups: red, orange, yellow, light green, dark green, and purple. This is a great way to make sure you’re getting a variety of nutrients in your Biggest Loser Diet.
Try to eat at least one fruit and one vegetable raw each day.

Avoid dried fruits, including raisins, craisins, dried cherries, and dried blueberries. Dried fruits are often treated with additives, and they are overly concentrated in calories and fruit sugar, which can play havoc with your blood sugar. Further, they’re not as filling as raw fruits, so they do little to help curb hunger. Consider this: Two tablespoons of raisins have as many calories as a whole cupful of grapes. Wouldn’t you much rather eat a whole cup of grapes than a few raisins?

Choose whole fruits over fruit juices. Fruit juice contains no fiber and therefore does little to help you control your appetite or make you feel full.
What’s more, fruit juice is a concentrated source of fruit sugar and is thus liable to send your blood sugar soaring, followed by a decline. These ups and downs can lead to food cravings.

also read: Top 15 Cancer Symptoms Women Should Not Ignore

Protein Foods

The Biggest Loser Diet Food Pyramid recommends three daily servings of protein foods each day (8-ounce or 1-cup portions), regardless of your daily caloric limit or target. For flexibility, you can choose from three different types of protein: animal protein, vegetarian protein, and low-fat dairy protein. You can divide your protein up into any size portion you want through the day. For example, you can have half a portion at breakfast, lunch, and dinner and for snacks, as long as you fulfill your protein allotment for the day. Protein is best eaten in smaller quantities anyway so your body can use it throughout the day. So make sure you have some protein at each meal. Here is a closer look at your many protein choices.

Animal Protein Serving Size: 1 cup or 8 ounces

Choose These to Lose: Any type of beef, pork, or veal labeled as 95 percent lean; white meat chicken; white meat turkey; egg whites; fish (any type); and shellfish (any type).
Try to choose fish that is rich in heart-protective fats called omega-3 fatty acids. These fish include salmon, sardines (water-packed), herring, mackerel, trout, and tuna.

Vegetarian Protein Serving Size: 1 cup or 8 ounces

Choose These to Lose: Beans and legumes (black beans, broad beans, chickpeas, edamame, great Northern beans, kidney beans, lentils, lima beans, navy beans, pinto beans, split peas, white beans, and so forth); miso; soybeans, soy bacon, soy or veggie burgers, soy hot dogs, and other natural (meaning not the powders or pills) soy products; tempeh; and tofu.

Low-Fat Dairy Serving Size: 1 cup or 8 ounces

Choose These to Lose: Buttermilk, low-fat milk (1 percent), skim or fat-free milk, soy milk, yogurt (plain), yogurt (no sugar added, fruit flavored), and reduced-fat cottage cheese.

also read: What Happens During Menstruation Period?

Biggest Loser Food Pyramid Pointers

Ideally, try to choose a variety of proteins each day, as noted above in order to meet your calorie target and help with weight loss. For example, with breakfast, you might have a cup of yogurt; with lunch, a cup of kidney beans as part of a vegetarian chili; as part of a snack, 1?2 cup of cottage cheese and with dinner, 4 ounces of grilled salmon.

Especially in their menopausal years, women require ample calcium, available from low-fat dairy proteins. For that reason, women at this age may want to select two servings of protein from the low-fat dairy category, and the other serving from either animal proteins or vegetarian protein. 

Here are some other pointers:

For variety, consider soy foods such as soy hot dogs, soy sausage, and even soy pastrami because they contain no saturated fat. You can find them at your local natural food store and in many mainstream grocery stores.
Before cooking poultry, remove the skin. This greatly reduces the fat and calorie content.

Fish is an excellent source of low-calorie protein, heart-healthy omega-3 fatty acids, vitamin E, and selenium. Farm-raised seafood tends to be high in toxins called PCBs and other chemicals, although recent advancements in fish farming have led to reduced levels of these toxins. If you are concerned about this issue, you may want to purchase wild fish. It is usually more expensive, however.

Consider replacing conventionally raised meat or poultry with free-range or grass-fed meat or poultry. These foods contain more healthy fats and less saturated fat than conventionally raised meats and are free of antibiotics and growth hormone.

Go easy on red meat. Limit your servings to twice a week since red meat tends to be high in saturated fat.

Avoid processed meats, such as bologna, hot dogs, salami, and so forth. Not only are they generally high in fat, these foods contain sodium nitrites, which react with foods in your stomach to form highly carcinogenic (potentially cancer-causing) compounds.
Whole Grains

You should have 2 servings of whole grains daily.

Bread Serving Size: 2 slices of bread, preferably “light,” 1 whole-grain bun or roll, 2 light Wasa flatbreads, 1 whole-wheat flour tortilla

Choose These to Lose: Whole grain bread, high-fiber bread (choose brands with around 45 calories per slice); Ezekiel bread; Wasa bread; whole wheat buns, whole wheat pitas, whole wheat tortillas, and whole wheat dinner rolls

Whole Grain Serving Size: 1 cup cooked

Choose These to Lose: Barley, brown rice, bulgur, corn grits, couscous, cream of rice, cream of wheat, millet, oat bran, quinoa, rolled oats, whole wheat cereal, whole wheat pasta, and wild rice.

Biggest Loser Food Pyramid Pointers

For maximum nutrition, always lean toward the most nutritious grains–those that have undergone the least processing, such as those listed above. Brown rice, for example, is higher in vitamins and fiber than white rice. That’s because white rice has been stripped of its husk, germ, and bran layers during processing.

Similarly, rolled oats are more nutritious than instant oats. When grains are put through the process of refinement, the important nutrients are taken out. All that’s usually left is the starchy interior, which is loaded with carbohydrates and not much else.

Here are some other Biggest Loser Diet pointers:

To purchase the most nutritious bread products, read labels. Make sure the first ingredient listed is “whole” wheat or “whole grain.” If “wheat flour” is the first ingredient, this doesn’t mean whole wheat. It usually means enriched flour with some whole wheat added.

Choose bread with 2 or more grams of fiber per serving.

Again, watch out for the term “enriched” on the label when buying bread or pasta. It’s usually a sign that a food is made with processed white flour, meaning that it’s low in fiber. Usually, the nutrients have been stripped and then replaced synthetically.
Avoid most packaged ready-to-eat breakfast cereals. These tend to be highly processed and loaded with added sugar. Some exceptions are low-carb cereals (a favorite among cast members) and high-fiber cereals such as Kashi Go Lean, Fiber One, and All-Bran. Packaged cereals containing 5 grams of fiber or more per serving are generally considered to be high-fiber cereals.

Wednesday, October 10, 2018

Working Overtime May Increase Your Depression

Working overtime has become the common norm nowadays. Working hours extends late into the night. In fact, most of the jobs demand a working time of eleven hours. You feel completely enervated at the end of the day’s work, only to be ready to take up the workload the next day. As expected, the constant slogging takes its toll not only on the body but also on the mind as well.

A recent study reveals that people who continuously go through an eleven hours working schedule routinely carry twice the risks of suffering from depression than people who maintain an eight hours working schedule.
But still, there is no conclusive evidence to suggest a direct relationship between depression and working overtime.

The current research in 1991 selected more than 2000 civil servants in Britain in the average age group of 47. All of them had no prior mental health problems. Out of them, 66 persons showed symptoms of severe depression during the check-up six years later.

The study showed that young women in the lower hierarchy of civil service who had a history of chronic disease and took a moderate amount of alcohol were the most susceptible group. The employees who maintained a working schedule of more than eleven hours had twice the risk of falling into depression than those who spent around eight hours in the office.

The findings of this case study can be found at PLoS ONE.

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Depression and working overtime

Depression can result in both due to physical as well as emotional reasons. Genetics also plays a role in it. At present, stress due to the pressure of work is one of the prime reasons for depression. And when the employee has to endure it for a long time, then it takes a toll on the mental make-up of the person. This invariably manifests in the form of depression.

Marianna Virtanen, PhD who is a team leader of the Work and Mental Health team at the Finnish Institute of Occupational Health in Helsinki says, “Working overtime or spending too much time at the workplace not only robs you off the time to relax and sleep but also comes in the way of maintaining a healthy and proper relationship with your family. This, in turn, creates an emotional problem which can cause depression.”

Nowadays, people spend too much time in their workplace. The present uncertain state of the economy forces them to work overtime. They also take up multiple jobs to earn more. Needless to say, it affects the body and mind.

But how do you gauge its effect on your mental state or to be more specific, if you are suffering from depression due to it?

Difficulty in getting sleep, stress, and irritation are some of the symptoms of depression. You may not find pleasure in things that you normally enjoy doing. You may have difficulty in concentrating and commit more errors.

Virtanen thinks that workaholics may be less susceptible to depression as they derive pleasure in work, unlike others who have to make an effort to work for long hours.

This study was conducted in the 1990’s. At present, technological advancements have made it easier to come to terms with the workload. The working environs have become better. So, people may not find it to be as stressful. Hence, people, in fact, may be tempted to put in long hours of work.

But the study only took into account the people who hold white-collar jobs. So, it is not known whether it would hold true in case of employees working in the blue-collar or private sectors as well.

also read:  Top Depression Myths Exposed

Why should you avoid working overtime?

While it is true that working overtime is not the only cause of depression, some evidence points out that it does have a great bearing on it. According to Randy Auerbach, Ph.D., who researches depression at McLean Hospital in Belmont, Mass says, “Long working hours and too much pressure at work plays an important role in people falling into depression and this study substantiates it.”

He also said that the number of people who succumb to depression was not very high. The research also took into account other factors like economic status, social support, sex, use of alcohol etc. that may be behind the depression.

It is true due to the recession economy; people give more priority to their job, thereby putting much more pressure on their health. Circumstantially, they find it difficult to curtail the amount of work-load they have to take and end up working overtime. 

In such cases, when it is impossible to reduce the number of hours at the workplace, you should try to find ways and means to look after your physical and mental health properly. It could be some recreational or creative activity that provides you joy and keeps your spirit high.

As you continue working overtime, you get to spend lesser time with your family and friends or indulge in other personal activities. Self-care activities like exercise or eating healthy foods may no longer be at the top of your priority list. Yet, these things are very essential for the proper management of stress.

“Avoiding long working hours and reducing the pressure of work is very important to keep depression at bay,” concluded Virtanen.

So, shouldn’t you strive to avoid working overtime or at least not to do it unless it is really essential, for you never know when you would get trapped in depression?

also read: Top 12 Home Remedies For Cold

How To Manage and Reduce Stress

We as a whole ordeal weight all the time, however, the sort and force of the pressure can differ from minor difficulties to significant emergencies. At the point when stretch gets the opportunity to be excessively extraordinary, interminable, and unmanaged, it can inflict significant damage on our wellbeing and prosperity. That is the reason viable pressure relievers are basic in reestablishing internal peace and physical wellbeing. 

It can be testing, nonetheless, to discover pressure relievers that fit for each upsetting circumstance. 

You may not generally be in the state of mind for reflection when your considerations are dashing, however it is a powerhouse of a pressure reliever; you may once in a while confront relationship stretch that isn't also overseen by breathing activities (another exceedingly viable pressure reliever) as it may be by learning correspondence methods. Guided symbolism is awesome for before sleep time while recreations are an ideal pressure reliever to impart to companions. 

The accompanying rundown was outlined in view of flexibility. These pressure relievers are demonstrated viable and can be utilized as a part of an assortment of circumstances. You can attempt them each once and see what you appreciate the most, or influence a couple of top picks to some portion of your day by day schedule, with a few additional items to use on an as-required premise. 

Each rundown thing is connected to more data to make this a rundown deserving of returning to and once more. 

Also read: Connection Between Fertility Drugs and Thyroid Cancer

Work on Using Guided Imagery

Honing guided symbolism is a fun and basic approach to take a break from the pressure, clear up what you need, and manufacture positive thinking. 

It's a moderately speedy pathway to mental peace. 

Utilize Self-Hypnosis 

Self-spellbinding gives a basic and unwinding course to evolving propensities, unwinding your body, modifying your idea examples, and that's only the tip of the iceberg. Since these can be pressure relievers, self-trance is definitely justified even despite the exertion. 

Also read: Best Ways to Have a Clear and Radiant Skin

Learn Autogenics 

Autogenics enables you to change your physiology with your brain and switch your pressure reaction effectively. Figure out how and you'll have an awesome device to battle pressure. 

Utilize Journaling 

Journaling can be utilized as a part of a few diverse courses, all of which can assuage pressure. Since journaling is demonstrated by research to convey a few medical advantages notwithstanding pressure help, this pressure reliever is exceptionally prescribed. 

Also read; Ways to Slow Down the Aging Process

Get into Meditation 

Reflection brings here and now push alleviation and in addition enduring pressure administration benefits. There are various types of reflection to attempt – everyone is novel and brings its own allure. 

Learn PMR 

Dynamic muscle unwinding, or PMR, is a method that enables you to unwind the greater part of the muscles in your body, amass by gathering. Starting sessions take a few minutes and enable you to feel physically and candidly casual when done. With training, you can accomplish full-body unwinding inside seconds. 

Practice Yoga 

Yoga consolidates breathing activities, reflection, and light exercise. One session brings beginning pressure help, and proceeded with training conveys more prominent flexibility to push. It's one of the more powerful pressure relievers. 

Utilize Breathing 

Breathing activities give advantageous and basic pressure help in that they can be utilized whenever, anyplace, and they work rapidly. 

Also read: What Top 20 Fitness Mistakes To Avoid as a Beginner

Play Games 

Getting a charge out of a decent diversion with a gathering of companions, or playing something unwinding on the web can take your brain off of your stressors, and can prompt a more casual state. 
Diversions are pressure relievers that function admirably in light of the fact that individuals appreciate them enough to utilize them frequently. 


Inside a sound relationship, sex can be a phenomenal pressure reliever as it joins a few different pressure help fixings – breathing, contact, social association, and a couple of others – and brings a surge of endorphins and other advantageous synthetic compounds with the climax. It's another of the "better time" stretch relievers that can likewise be very successful. 

Get More Laughter in Your Life 

The physical demonstration of giggling discharges strains and brings positive physiological changes. Discovering approaches to work more chuckling into your day can be a compelling course to pressure alleviation. 

Also read; Kick These Habits That Will Make You Fat

Investigate Biofeedback 

While biofeedback requires some uncommon gear, this pressure alleviation strategy can enable you to end up more mindful of and deliberately adjust the physiological changes that accompany pressure. By utilizing your brain to unwind your body, you can unwind your psyche to a more prominent degree too, making a positive criticism circle. 

Utilize Music Therapy 

Music can modify your physiology in ways that assist you to assuage pressure. It's an agreeable, detached course to pressure help. Formal music treatment sessions can help with an assortment of stress-related issues. 

Go out for a stroll 

Exercise is a phenomenal pressure reliever that can work in minutes. Going out for a stroll enables you to appreciate a difference in view, which can get you into an alternate temper, and brings the advantages of activity also. Find out about alternate advantages of strolling as a pressure reliever. 

Plant a Garden 

Getting outside and appreciating the landscape is only one of the manners in which that planting can add to pressure help. Read about alternate pressure reliever advantages of planting a garden. 

Also read: Top Depression Myths Exposed

Practice Time Management 

Sharpening your chance administration aptitudes can enable you to limit the stressors that you experience, and better deal with the ones you can't stay away from. When you can finish everything on your schedule without the worry of surging or overlooking, as long as you can remember feels less demanding. 

Tune in to Music as Needed 

Finding a music specialist isn't the main way music can help as a pressure reliever. Making playlists for different states of mind (a cathartic blend for when you need to process emotions, an energetic blend for when you require more vitality, and so on.) can assist you with relieving pressure latently, charmingly, and advantageously. 

Eat a Balanced Diet 

A terrible eating routine can bring more noteworthy reactivity toward stretch. A sound eating regimen can bring more noteworthy physical and enthusiastic health. Locate some straightforward go-to suppers and bites, and feel less worried in your everyday life. 

Learn Assertive Communication Skills 

Connections can be incredible pressure relievers. Knowing how to keep your connections sound through compelling correspondence is a standout amongst other ventures of time and vitality for stretch alleviation. 

Appreciate Aromatherapy 

Fragrance based treatment has genuine advantages for pressure alleviation—it can assist you with becoming empowered, more casual, or more present. 

Diminish Caffeine Intake 

Devouring caffeine past the point of no return in the day can influence rest quality, which impacts feelings of anxiety. Expending excessively caffeine, when all is said in done, can make you all the more candidly receptive to push. Figure out how much caffeine is excessive. 

Also read; Top 12 Home Remedies For Cold

Drink in Moderation 

Discussing knowing points of confinement, keeping up cautious breaking points with liquor is especially essential. One glass of red wine toward the day's end can bring unwinding, however, a lot of liquor can clearly bring a large group of different issues. 

Try not to Procrastinate 

Putting off a distressing or work concentrated venture can just expand the pressure you encounter. Figure out how to stop hesitation can enable you to complete what you have to do, without the additional worry of scrambling for a due date. 

Drink Green Tea 

Sitting with a glass of green tea and getting ready for the day ahead, or thinking about the day behind (recall: decaf around evening time!) can furnish you with a pleasant break and an essence of peace. You'll encounter the medical advantages of green tea also. 

Toss on Some Music and Clean House 

This is surprisingly fun. The music can lift your state of mind and empower you, the physical action of cleaning can give you extra advantages, and you'll be left with a less jumbled, all the more calming condition. It's a triple-risk pressure help methodology! 

Watch Aquarium Fish 

Regardless of whether you're simply watching one fish swim around a bowl, setting aside some opportunity to unwind and watch a fish float around in the water can assist you with slowing down, center around an option that is other than your stressors, and unwind for a couple of minutes. 

Go out for a stroll With a Friend 

Social help is a standout amongst the best pressure relievers around. Setting aside an opportunity to support your connections when you're focused can show signs of improvement put inwardly and can be useful for your companions, as well. 

Chime in With Music 

Music can sooth worry in a few different ways, and belting out a melody can be an immersive affair as well as a cathartic one too. In addition, singing can bring a unique sentiment of pressure discharge amid focused on times. (In case you're bashful about your singing capacities, you can continually sing in the shower or your auto.) 

Set Up a Home Spa 

The entire home spa experience can be brilliantly relieving. Running an air pocket shower with some mitigating sounds can abandon you feeling spotless and loose, and administered to. Fusing fragrant healing can increase the pressure help. (Furthermore, in the event that you don't have a tub, even a snappy foot drench and salve can enable you to feel like incredible.) 

Cut Down on Some of Your Commitments 

Carrying on with a full life is awesome, yet when you're depleted and overpowered, you are presumably getting a charge out of everything short of what you could be. Now and again removing the absolute most unpleasant or slightest important exercises can do wonders for your feelings of anxiety. 

Also read: What Happens When Your Child Has Amblyopia?

Attempt a 5-Minute Meditation 

One reason a few people give for not going up against a reflection propensity is that they don't have room schedule-wise for an every day 20-minute session. For all intents and purposes every one of us can crush in five minutes of reflection, regardless of how bustling we are, and luckily, stop to have any kind of effect. 

Utilize Chocolate to Your Advantage 

Substantial amounts of chocolate can influence you to feel wiped out and remorseful. Be that as it may, little measures of the well done can give an awesome flavor and give an activity in care without those drawbacks. What's more, dim chocolate brings extra advantages also! 

Walk Your Dog 

Getting out in the daylight (or rain, if that is what's out there) with your canine can give both of you the activity and holding time you merit and can calm worry simultaneously. 

Take a stab at Breathing Exercises 

These pressure relievers are brilliant on the grounds that you can utilize them anyplace and the work—rapidly!

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