Have you ever felt like there was more to your life than the mundane day to day practices? If you know that there’s more for you to accomplish and achieve in life but fear has stopped, you from moving forward. Then this message is for you. Approximately 500 million people or more live their lives afraid of going after their true dreams. They like you are afraid of flying like the eagle.
A poll conducted by Newsweek Magazine reported that 50% of adults surveyed were afraid of flying on commercial platforms. The fear of flying can be quite daunting, and most people try to avoid it altogether. Whether flying on a plane, or platform, fear can make you experience symptoms like a rapid heartbeat, sweating, rapid breathing, and nausea.
If you have a fear of flying at the very thought of getting on a plane, now is the time. If, you have a fear of getting on a platform in front of people, now is the time. If not now, then when?
Following these simple tips for coping with fear of flying will also help with the fear of people:Let’s compare the two shall we.
How to Overcome the fear of flying in an airplane.
Try to grab a seat closes to the front of the cabin. What I found more terrifying was the turbulence, most of the time it’s the bumps that you feel when seated towards the back of the plane. If you have a seat up front, you will experience a smoother ride.
Keep Yourself Occupied. If you can distract yourself while on the aircraft, it will diminish the fear. If you’re busy with something else, you won’t think about the what ifs on the flight.
Take your favorite book along with you to read, do crossword puzzles, and listen to your favorite music playlist.
Avoid drinking too much caffeine while flying. If you drink tea, coffee, or even an energy drink before your flight, it may cause the jitters. Caffeine is a natural stimulant and can make matters worse by increasing anxiety while flying.
Avoid drinking alcoholic beverages
Practice breathing exercises to help keep you calm. It’s been proven that breathing slowly, taking deep breaths can drastically help lower your heart rate and reduce anxiety.
Take some time to educate yourself about airplanes and get statistics on air travel. Most fear comes from the unknown. Learning about airplanes can eliminate the fear of flying. When you know how an airplane works and the meaning of the strange sounds, they make will help you have a better understanding of aircrafts.
Did you know that flying is known as the safest form of transportation? The chances of being involved in an airplane accident are 1 to 1 million.
Putting this in perspective, your chances of dying in a car accident are higher, a comparable rate of 1 to 5000. So, it’s more dangerous to travel by car than by plane.
Face your fears front and center. The only way to get over fear is to confront it. This will help you get pass it.
During flight attendant school the first thing they learn is how to serve the customer.
However, they must watch educational videos to learn about cabin decompression, hijacking, and plane crashes. Having the knowledge of flying greatly desensitizes people, it makes them less afraid of statistics.
There’s a such thing as exposure therapy, which makes flying more realistic by intentionally scaring people. This method helps them to better cope with the situation.
The fear of flying can be rather nerve recking. It may be a good idea to fly more frequently to ensure a more enjoyable flight.
We gave this example of how to overcome the fear of flying an airplane, to get you more relaxed when it comes to speaking or being on a platform.
Whether it’s in person or hosting your first online event. Fear can hinder your ability to soar like an eagle. Fear keeps you hostage to what could happen . When in fact its all in the way a person thinks. If you have a fear of achieving, you won’t accomplish your goals.
If you asked most of your well-known successors, they would tell you that they still have a little fear of speaking but they do it anyway. Its when you can look fear face on and speak to it as if you were not afraid.
Being bold and courageous is what it takes to be successful in anything.
Overthinking a matter almost always turns to be false. What I mean is that you can imagine a situation to be worse than it is. Taking these tools shared about the fear of flying will help exercise your faith and stretch your capacity to excel in anything you put your mind to do in life. So, let’s get started today by burying your fears, make a bold declaration to put your faith to work.
Developing a health and wellness regimen can seem like a marathon. Often, many people get frustrated too soon, they feel like accomplishing their health goals are just too difficult. However, with the right resources and team anyone can accomplish their goals, and soon see that it’s a process not a marathon. Having a positive mindset will determine just how far you can go with your health and wellness plans. First, understand that there are five aspects to health and wellness; emotional (mental), physical (body), social (engagement), spiritual and intellectual (thinking). Next, create a custom plan that fits your schedule, one that works for you. In understanding the fundamentals of health and wellness, health is a state of being, while wellness is a state of living a healthy lifestyle. Once this is established the process to restoring your health can began.
DEVELOPING A EXERCISE PROGRAM
It is vitally important to find an exercise program that fits you. This will determine your success with your fitness program. Exercise not only helps the physical body, but it improves mental health. New research shows that getting regular physical activity is powerful in treating depression. When incorporated effectively, the results of an exercise routine can greatly improve your overall well-being. And just knowing the possibilities of your personal improvement goals is only a decision away can do more for you than expected. Start with exercises that are fairly easy to do, like walking, light cardio, stretching exercises and yoga. Then gradually move towards running, swimming, bike training, weight training and pilates. Remembering it’s a process not a marathon will help with maintaining a great routine. Taking days off to allow your body and muscles to rest before the next session is equally as important, consistency is the key.
Can Exercise Help With Depression
Exercise has been known to lower feelings of depression. Doctors have noted an increasingly positive reaction to the number of patients suffering from depression. Exercise helps to release stress and tension stored up in the body. It’s not new that exercise affects mental health, more recently scientist and researchers are looking at how exercise plays a pivotal role in decreasing depression and anxiety. According to the Anxiety and Depression Association of America (AADA ) organization, roughly 20 percent of all patients undergoing treatment for anxiety and depression were given information on how the benefits of exercise can help to manage depression. Research on exercise and depression revealed that non-exercising individuals were more likely to show signs of depression, compared to those who exercised for a full hour or more every week and are 44% less likely to become depressed.
Here are a few reasons given by psychiatrist for the lack of discussion around exercise:
More serious cases surrounding mental health needed a more detailed direct service.
The majority of psychiatrist did not have a regular exercise routine themselves.
Some viewed exercise as a less effective treatment compared to in person therapy sessions and social support.
HOW MUCH EXERCISE SHOULD YOU GET?
An exercise program should consist of 3-5 days a week and at least 20 -30 minutes per session to start. You can begin immediately with small exercises and increase the intensity once your body has gotten adjusted to the routine. Whatever exercise suitable and more favorable for you. A general goal is to aim for at least 30 minutes per day of moderate physical activity (exercise) such as walking, aerobics, or cardio. Exercise should not be all about weight loss but fitness management. However, if you are looking to lose weight, than you should increase the time and intensity of your exercise routine. If you are not self-motivated, finding an accountability partner or coach to exercise with is greatly encouraged. Keep a fitness journal of your progress, and over time you will soon see how much improvement has been made. This is a great tool to have for gauging and tracking your fitness milestones, move more and sit less. If you have a job that requires you to sit at a desk for 4 hours or more, get a minimum of 30-60minutes a day of physical activity that gets your body moving. At least 150 minutes a week of moderate intensity activity such as brisk walking, and at least 2 days a week of activities that strengthen muscles. Maintaining a successful fitness regimen is not a marathon, but a process. Remember, some exercise is better than none at all.
Here you will find content on how to live a more sustainable lifestyle by making better choices for longevity. Our focus is to help provide ways to enhance your life and environment with meditation, healthy food choices, and developing a custom exercise regimen.
Have you ever wondered how athletes stay so fit? Do you want to create a workable plan with guaranteed results that’s easy to maintain? Well, we have the solution just for you. Many other Americans like yourself are seeking to make a positive change to their livelihood. Here we will show you how easy it is to accomplish your short-term health goals with this simple plan.
Learn how to develop a healthy regimen for your long-term health goals.
Learn about the benefits of herbal medicine.
Find the best exercise regimen for you and stick with it.
Learn the ABC’s of homestead gardening.
Develop a meal plan and budget for healthy foods.
Keep a journal of your success.
Let’s begin with creating a custom plan.
To help you get started, here are a few questions:
What do you hope to accomplish?
What is your favourite type of exercise? For example (walking, boxing, swimming, running, strength training, etc.)?
Who would you like to your accountability partner? Can you commit to one year with us?
Do you have a time-frame when you would like to begin? If so, when do you want to start?
Cucumbers are an excellent source of nutrients, they are cholesterol- free, fat-free, Gluten-free, low in cholesterol, and contain vitamin K.
Varieties
There are several different varieties of cucumbers, such as Pickling, Dill, Carolina, Bush pickle, Gherkins, Burpless, Marketmore 76, Straight 8, Fanfare, Salad Bush, Hothouse, and more.
Nutritional Facts
Based on the USDA cucumbers contain the following health benefits: 0.3g protein, 1.9g carbs, 0.3g fiber, and helps to prevent the form of blood clots.
The recommended serving is ½ cup (52 grams). Cucumbers contain approximately 95% water and are great means of hydration. Cucumbers provide phytochemicals that help fight cancer and reduce inflammation in the body.
Fats
Cucumbers contain 0.1 grams of fat. Therefore, makes a healthy, crisp, and delicious snack.
Proteins
Cucumbers are generally not a great source of protein, being they contain an exceedingly small amount of fiber.
Vitamins and Minerals
Cucumbers are naturally low in nutrients due to the high intake of water. They contain magnesium, vitamin C, folate, beta carotene, and vitamin k.
Cucumbers help to reduce inflammation in the body and contain phytochemicals that help to fight harmful disease like cancer and high blood pressure and diabetes. According to research the American Diabetes Association recommends three to five servings of starch free vegetables per day. Which means you should be eating at minimum (2) fruits and (2) vegetables per day. Either in a meal or as a snack when hungry pains strike.
Supports with Heart Health
The fiber content in cucumbers improves cholesterol levels, while the potassium lowers blood pressure and sugar levels. Keeping the body in tact there’s no question the wide range of nutritional benefits of cucumbers. They are not only healthy for you but makes for a mouthwatering snack.
Allergies
If you have allergic reactions to ragweed, also known as (OAS), you might want to reduce your consumption of cucumbers. Due to the cross pollination & reactivity of the plant. Food allergies are hives, shortness of breath, and chest discomfort or tightness. If you have any of these symptoms, discontinue eating cucumbers and see a food allergist.
Preparing
Cucumbers are best when sliced thinly to add to your salads, dips, dressings, or used with olive oil, and salt & pepper to taste. Cucumbers may be chopped or blended with other fruit for salsas or tasty toppings. If you’re feeling dehydrated due to the summer heat, use cucumber slices in a refreshing fusion water drink. However, you like to eat them, cucumbers are a great healthy food choice.
The word “organic” is linked with “better quality,” especially for certain foods like onions, eggplants, spinach, cherries, and strawberries, etc. Organic gardening means growing food through a system that avoids the use of synthetic fertilizers, pesticides, and hormones. If you’re someone who wants to reduce their carbon footprint while living a healthy lifestyle, going organic is the way forward. It, along with improving the environment, provides you and your family with mental and physical benefits.
In this blog, we’ll talk about some of the key benefits of growing organic food with a few organic fertilizers, so in case you get inspired to grow organic, you know what to use on your soil.
Organic gardening provides nutrient-rich food:
Scientists have proven that organic food contains more nutrients than inorganic food. It is because organic food grows on soil, which is free from chemical and synthetic fertilizers. So, plants boost up their phytochemical production capacity to produce more essential minerals, vitamins, and antioxidants in the absence of such toxic substances.
Organic food tastes better:
If you’re planning to go organic, think twice because there’s no coming back from that; organic food lovers know that it tastes better than vegetables treated with pesticides. It is because of the higher level of antioxidants present in organic produce, which boosts organoleptic qualities like taste, aroma, flavor, texture, etc.
Going organic provide mental and physical benefits:
In addition to the excellent taste and nutrient-enriched food, organic gardening provides mental health benefits. Spending time in the yard, preparing the soil, and working with the plants can be very therapeutic and calming. There’s a whole branch of organic gardening named Horticultural therapy that has made its way into the mental health industry.
Now let’s talk about a few organic fertilizers that you can use to replenish your soil when growing organic.
Jobe’s organic all-purpose fertilizer:
If you want to keep your fertilizer game simple, Jobe’s organic all-purpose fertilizer is your ultimate solution. It’s great to use on all types of crops, such as flowers, shrubs, trees, and veggies. This amazing balanced fertilizer contains beneficial fungi, bacteria, and other microorganisms to boost your soil’s health.
Espoma Garden-Tone:
Espoma’s garden tone is a long-lasting organic fertilizer that breaks down in your soil for steady, continuous feeding. Its composition includes Bio-tone microbes that are beneficial to add organic matter to your soil. The great thing about Espoma’s garden-tone is that it’s safe to use around people and pets.
Final Words
By rejecting the use of harmful chemicals and nurturing your soil through techniques found in nature, your garden is certain to thrive. It will produce healthier flowers, vegetables, and grass and with much less maintenance.
Having a strategy to eat well by using meal planning can drastically improve your health and wellness. Studies show that individuals who get an adequate amount of fruit and vegetables have a higher immune system, better mental health, and are more equipped to fight off harmful diseases and viruses such as diabetes, cancer, covid-19 and more. Planning your success at your health goals takes intentionality. Here are a few options to help you on your journey. -Laronda Dawson
Feeling blue? While reaching for a sugary snack is a common and fairly harmless way to boost your mood, consider how that sweet treat might affect you emotionally after the instant gratification is long gone.
There’s nothing abnormal or wrong about turning to food to lift your spirits, but as it turns out, you might inadvertently make things worse, despite the initial boost.
Although it’s often tough to determine the exact cause of low moods or mood swings (so many factors play in, such as stress, sleep, work, relationships, physical activity and environment), a growing body of research points to some eyebrow-raising connections between diet and mood.How to Stop Eating When You’re Not Hungry but Stressed
Understanding Nutritional Psychiatry
The relationship between food and mood is so intricate and mysterious that there’s an entire field of study devoted to it.
Nutritional psychiatry, the study of how diet impacts mental health, is in relative infancy. However, scientists, doctors and mental health professionals in this emerging field have come to some rather astute conclusions, for example:
A 2020 review of 61 studies found that for some people, simply increasing fruit and vegetable consumption can improve mental health and emotional well-being.1
A 2015 review suggests highly processed foods may be associated with an increased risk for depression.2
A 2019 study concludes that certain foods, particularly antioxidant-rich foods, and other nutrients can be an adjunct treatment for depression. The study suggested that omega-3 fatty acids (EPA 740 mg and DHA 400 mg) improved depressive symptoms in patients. Although research is mixed, adequate folic acid and vitamin B12 also appear to play a role in preventing the risk of depression. Vitamin D also plays a role as it regulates calcium and serotonin in the body. Vitamin D deficiency is associated with an 8% to 14% increase in depression and a 50% increase in suicidal rates.3
Another 2015 report suggests that eating nutrient-poor foods over nutrient-dense foods (e.g., granola bars over fruits and veggies), can deprive the brain of vital nutrients and result in irritability.4
Studies point to connections between certain types of food and mental illnesses and mood disorders, including anxiety and depression.5
Overall, more evidence is needed to confirm the effects of food on mood (and we must keep in mind the caveat that everyone responds to foods differently), but it’s worth monitoring your food choices and ensuing moods to understand your own habits and patterns. Improve Your Health, Mind, and Body With Intuitive Eating
Consider How Certain Food Affects You
The scientific method is the best tool we have to explore complex human issues and questions. High-quality, large-scale clinical trials provide us with invaluable information about human health and all of its intricacies. While anecdotal evidence is not scientific evidence, personal anecdotal evidence related to your own observations for your personal well-being may be enough to make an informed decision.
For instance, if you know that eating high-sugar foods makes you feel sluggish and unfocused, that’s fact enough to avoid sugary foods at times you need to be energetic and productive. The opposite may also be true, if you’re too restrictive causing your body to starve you may become irritable.
If you know that drinking alcohol makes you feel irritable the next day, that’s fact enough to make carefully calculated decisions about drinking alcoholic beverages.
You Know Your Body Best
The burgeoning field of nutritional psychiatry offers promising insights into the way diet impacts mood. More studies are needed, but you can use your own experience to make smart eating decisions that positively impact your mood.
Foods That Might Boost Your Mood
Here’s some good news: You can positively influence your mood by eating nutrient-rich foods linked to improved mental health. Foods rich in fiber, protein, antioxidants, prebiotics and essential fatty acids seem to have the most profound impact on mood.
Whole Grain and High-Fiber Foods
Whole grains and other high-fiber foods can boost your mood thanks to the satiating and blood-sugar-stabilizing effect of fiber.
Fiber helps to slow the digestion of carbohydrates, which helps you get the most out of your meals and snacks and avoid a blood sugar spike followed by a crash.6
Many high-fiber foods also contain essential nutrients, such as B vitamins, that may benefit healthy people who are stressed according to a 2019 literature review of 18 studies.7
Here are several whole grain and high-fiber foods that can support your emotional health:
Antioxidants have many important functions in the body, but most notably they protect your cells from free radicals, a type of unstable, damaging molecule that’s linked to cancer and other diseases.8
Low antioxidant intake has been linked to depression, and scientists believe antioxidants play an important role in neural protection and mood stabilization.3
Try adding some of these foods to your diet for a mood boost:
Other vegetables (e.g., beets, asparagus, radishes, turnips, squash, artichokes, peppers)
Coffee
Dark chocolate
Spices
Fermented Foods
Fermented foods contain ample amounts of vital probiotics, which support the health of your microbiome. Research suggests that gut health significantly impacts overall health, including your mood.9 In fact, adding more probiotics to your diet may directly increase levels of serotonin, an important neurotransmitter that regulates mood.10 Interestingly, most of your body’s serotonin is produced in the gut!11
Other fermented foods and beverages, including bread and beer, don’t contain live probiotics due to filtering and cooking processes.
Foods High in Essential Fatty Acids
Essential fatty acids, most notably omega-3s and omega-6s, are important fats you must obtain from your diet because your body can’t produce them internally.
Omega-3s have been linked to a reduced risk of depression12 and alleviation of depressive symptoms.12 Essential fatty acids may also have a positive effect on anxiety.13
Note that the benefits for better mood comes from eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which is prevalent in fatty fish. Plant-based omega-3s come in the form of alpha-linolenic acid (ALA), which is converted into EPA and DHA. The conversion rate in humans of ALA to EPA is 5% to 8%.14The 7 Best Fish Oil Supplements of 2021, According to a Dietitian
Foods That Might Ruin Your Mood
As evidenced above, plenty of foods can boost your mood and enhance your emotional health. On the flip side, however, plenty of other foods can negatively impact your mental health and turn your mood sour. Here’s a look at some foods linked to low moods and mood disorders.
Sugary Foods
Sugar, as tasty as it is, is thought to feed anxiety and depression. Eating too much sugar, especially from processed foods like candy and desserts, might increase your risk of mood disorders.15 Refined carbohydrates are linked to depression.15
High-Fat Foods
Research has established a link between trans fat consumption and depression.16 Other research points to a connection between dietary saturated fat and refined sugar consumption with brain inflammation.17
These research studies look at less healthy fats, including trans fats and saturated fats found in fried foods, snacks and fast food. Healthy fats from foods like avocados and olives are linked to reduced depression, like discussed above.
Alcohol
No matter how many articles you see claiming red wine is a superfood (or super-beverage), alcohol, especially in excess, is not good for the body.
You probably don’t need research to tell you that alcohol can make you feel low (during or after drinking).
Alcohol abuse is heavily linked to mood disorders like anxiety and depression,18 and alcohol itself is a depressant (despite the initial uplifting feeling you may get).
Inflammatory foods are linked to an increased risk of mood disorders and general low moods.
Try this: Avoid highly processed foods and alcohol for two weeks. At the end of the two weeks, enjoy a smorgasbord of whatever your heart desires. Write down how you feel immediately after eating and how you feel the next day.
Know Your Red Light Foods
Despite the apparent links between certain foods and mood outcomes, it’s important to remember that everyone responds to foods differently, even people in the same family. Red light foods are foods that don’t agree with you physically or mentally.
Maybe your spouse can eat ice cream every night with no problems, but you feel lethargic if you eat it too many nights in a given week.
Maybe you fare just fine eating cereal as an afternoon snack, but your coworker needs something with more protein to keep her spirits up in the afternoon.
Those made-up scenarios reflect why everyone needs to know their own “red light” foods and not worry about anyone else’s. If you’re not sure which foods make you feel awful, spend a few weeks food journaling. Write down your mood before and immediately after eating something, as well as a few hours after eating something.
After a few weeks, you should have a pretty good idea of what types of foods make you feel your best and support high energy levels, productivity, focus and happiness.
Supplements vs. Real Food
There’s no substitution for real food. Most health experts agree that it’s best to get the vast majority of your nutrients through whole food, rather than pills, powders and capsules.
Not only does actual food tend to be more bioavailable (meaning your body absorbs the nutrients better), it’s almost always less expensive per serving, and you know exactly what you’re getting.
The supplement industry can be shady, and it’s often hard to tell what you’re consuming, even if you read the supplement facts labels. The FDA does not regulate the safety and efficacy of supplements, so you have to make sure a third-party organization has reviewed the supplements you are thinking of taking.
A Word From Verywell
Verywell isn’t here to tell you what to eat and what not to eat. We’re here to present information based on the available science in a way that helps you make the smartest decisions for you.
Sure, chocolate donuts might make you feel “bleh,” but that doesn’t mean you have to stop eating chocolate donuts forever. Knowledge is power—because you now know that food does indeed influence your mental well-being, you can make smart decisions by weighing the pros and cons of every scenario.
Changing the way you eat should never be about depriving yourself. Any changes in your diet should reflect a desire to become a healthier, happier human who wants to fuel the most fulfilling version of their life. By Amanda Capritto, ACE-CPT, INHC
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Laronda Dawson Publications 