Size Of The Human Heart

Dr. K V AnandBASM, MD, MS (Counseling & Psychotherapy), MSc - Psychology, Certificate in Clinical psychology of children and Young People, Certificate in Psychological First Aid, Certificate in Positive Psychology, Positive Psychiatry and Mental HealthPsychologist

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Dear Lybrate user. I can understand. Masturbation is normal, natural and never unhealthy. Even animals do masturbate. As a human being, you are also an animal. Every animal has sexual instinct because they are designed to reproduce. Human being also has sexual instinct and therefore he needs to satisfy sexual instinct. Therefore, to satisfy sexual instinct, a man or woman, masturbates. In any case, masturbation is never unhealthy or will never affect your physical or sexual health or it cannot affect your future sex life and the ability to have children. Masturbation cannot affect your growth or cause pimples or cause hair fall or cause shrinkage of penis or loss of vital nutrients etc. Masturbation cannot increase your belly fat or cause obesity. You should try to reduce the masturbation frequency to thrice a week and continue masturbation. You can be sure; there are no side effects to masturbation if you are able to restrict it to thrice a week. Jogging and physical exercise are always good to keep you fit and stop worrying about sex and allied thinking. I suggest online sex counseling and therapy. Size and hardness of penis never matters in a sexual intercourse. Love and passion matters and determines the sexual pleasure. Usually, in flaccid condition, the size will be less than 2 inches. Average size of erect penis is 4 inches. But even a two inch erect penis can satisfy any woman across the world just because, woman sexual nerve endings which is the reason for pleasure for women, are available only up to two inches from the opening of vagina. Therefore, please don't worry. You can improve the size of your penis by massaging it with olive oil and doing kegal pelvic strengthening exercises. Furbah oil is a good unani medicine for you to use externally. Muira Puama and Catuaba are good homeopathic remedies. Jelqing is the backbone of different penis enlargement exercises. Jelqing exercises are to improve the hardness and size of the penis in men. Bananas are Good for your heart and for your blood flow, and therefore bananas are recommended food for penis enlargement and increased sexual stamina. It contains many vitamins and minerals suitable for penis enlargement. I suggest online sex education and counseling. Take care. 

1 person found this helpful

Dr. K V AnandBASM, MD, MS (Counseling & Psychotherapy), MSc - Psychology, Certificate in Clinical psychology of children and Young People, Certificate in Psychological First Aid, Certificate in Positive Psychology, Positive Psychiatry and Mental HealthPsychologist

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Dear Lybrate user. I can understand. Masturbation is normal, natural and never unhealthy. Even animals do masturbate. As a human being, you are also an animal. Every animal has sexual instinct because they are designed to reproduce. Human being also has sexual instinct and therefore he needs to satisfy sexual instinct. Therefore, to satisfy sexual instinct, a man or woman, masturbates. In any case, masturbation is never unhealthy or will never affect your physical or sexual health or it cannot affect your future sex life and the ability to have children. Masturbation cannot affect your growth or cause pimples or cause hair fall or cause shrinkage of penis or loss of vital nutrients etc. You should try to reduce the masturbation frequency to thrice a week and continue masturbation. You can be sure; there are no side effects to masturbation if you are able to restrict it to thrice a week. Jogging and physical exercise are always good to keep you fit and stop worrying about sex and allied thinking. I suggest online sex counseling and therapy. Size and hardness of penis never matters in a sexual intercourse. Love and passion matters and determines the sexual pleasure. Average size of erect penis is 4 inches. But even a two inch erect penis can satisfy any woman across the world just because, woman sexual nerve endings which is the reason for pleasure for women, are available only up to two inches from the opening of vagina. Therefore, please don't worry. You can improve the size of your penis by massaging it with olive oil and doing kegal pelvic strengthening exercises. Furbah oil is a good unani medicine for you to use externally. Muira Puama and Catuaba are good homeopathic remedies. Jelqing is the backbone of different penis enlargement exercises. Jelqing exercises are to improve the hardness and size of the penis in men. Bananas are Good for your heart and for your blood flow, and therefore bananas are recommended food for penis enlargement and increased sexual stamina. It contains many vitamins and minerals suitable for penis enlargement. I suggest online sex education and counseling. Take care. 

1 person found this helpful

Dr. K V AnandBASM, MD, MS (Counseling & Psychotherapy), MSc - Psychology, Certificate in Clinical psychology of children and Young People, Certificate in Psychological First Aid, Certificate in Positive Psychology, Positive Psychiatry and Mental HealthPsychologist

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Dear Lybrate user. I can understand. Masturbation is normal, natural and never unhealthy. Even animals do masturbate. As a human being, you are also an animal. Every animal has sexual instinct because they are designed to reproduce. Human being also has sexual instinct and therefore he needs to satisfy sexual instinct. Therefore, to satisfy sexual instinct, a man or woman, masturbates. In any case, masturbation is never unhealthy or will never affect your physical or sexual health or it cannot affect your future sex life and the ability to have children. Masturbation cannot affect your growth or cause pimples or cause hair fall or cause shrinkage of penis or loss of vital nutrients etc. You should try to reduce the masturbation frequency to thrice a week and continue masturbation. You can be sure; there are no side effects to masturbation if you are able to restrict it to thrice a week. I suggest online sex counseling and therapy. Size and hardness of penis never matters in a sexual intercourse. Love and passion matters and determines the sexual pleasure. Average size of erect penis is 4 inches. But even a two inch erect penis can satisfy any woman across the world just because, woman sexual nerve endings which is the reason for pleasure for women, are available only up to two inches from the opening of vagina. Therefore, please don't worry. You can improve the size of your penis by massaging it with olive oil and doing kegal pelvic strengthening exercises. Furbah oil is a good unani medicine for you to use externally. Muira Puama and Catuaba are good homeopathic remedies. Jelqing is the backbone of different penis enlargement exercises. Jelqing exercises are to improve the hardness and size of the penis in men. Bananas are Good for your heart and for your blood flow, and therefore bananas are recommended food for penis enlargement and increased sexual stamina. It contains many vitamins and minerals suitable for penis enlargement. I suggest online sex education and counseling. Take care. 

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Dr. Umesh MundadaMBBS, M-CSEPISexologist

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Over masturbation is not good for your health. And you are talking about masturbating 2 to 3 times at a time. This is addiction. Stop it immediately as it may cause various problems such as lack of sexual pleasure, premature ejaculation, erection issues and even mental and concentration issues. Masturbating twice or thrice a week is a healthy sexual habit. Take care. 

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Dr. K V AnandBASM, MD, MS (Counseling & Psychotherapy), MSc - Psychology, Certificate in Clinical psychology of children and Young People, Certificate in Psychological First Aid, Certificate in Positive Psychology, Positive Psychiatry and Mental HealthPsychologist

91% (35289 ratings)

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Dear Lybrate user. I can understand. Masturbation is normal, natural and never unhealthy. Even animals do masturbate. As a human being, you are an animal. Every animal has sexual instinct because they are designed to reproduce. Human being also has sexual instinct and therefore he needs to satisfy sexual instinct. Therefore, to satisfy sexual instinct, a man or woman, masturbates. In any case, masturbation is never unhealthy or will never affect your sexual health. You can masturbate upto 4 times a week. I suggest online sex counseling and therapy. Take care. 

2 person found this helpful

Dr. M.S AmbekarMD - General MedicineSexologist

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Hi, I had gone through your question and understand your concerns, MASTURBATION IT the release of semen from your penis. Semen is made up of fluid and sperm. Many guys masturbate. In fact, one study of 15- and 16-year-olds found that 75% of boys said they masturbated. There are many myths IS ASORT OF SEXUAL PRACTICE NOT ONLY HUMANS BUT ALSO SEEN IN ANIMALS ALSO, IS PERFORMED When- you masturbate, you release sexual tension. You'll have what's called an ejaculation. Ejaculation is about masturbation. For example, some people say it will stunt your growth. But there is nothing wrong with doing it as long as it doesn't become a constant desire or get in the way of other things you want or need to do. See you r overdoing, means not normal. Its addiction not normal, try to control, by will power, make a schedule of masturbation first, stick to it. When you plan to masturbate, But if you have a little extra time, “edging”—also called the stop-and-start method—can help you achieve more intense orgasms, I promise. Work yourself right up to the edge of ejaculation and then take a short break—just enough time for your erection to soften a bit. Then start the process over again. Do this three or four times before you orgasm, and you’ll experience more profound, powerful ejaculations, will make you more satisfied ,hence you feel not to masturbate too often, avoid situation provoking you to masturbate, as being alone, watching porn, reading erotic’s, do physical exercise, be more active in social life, If you have additional questions or follow up questions then please do not hesitate in writing to us. I will be happy to answer your questions. 

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Dt. Amar SinghB.Sc. - Dietitics / Nutrition, Nutrition Certification,Registered DietitianDietitian/Nutritionist

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To gain weight you should eat more calories than you burn. Plus not only you have to eat calorie dense food but you have to keep in mind that what you are eating is healthy too. In the process of weight gain you do not want to put weight in an uneven manner and look unhealthy rather than looking bright and healthy. Start exercising. Start working out if you are not active. The biggest myth that prevails now a days is that thin people do not need to work out. This is wrong. When you challenge your body, it is forced to grow. But this growth can only be possible if you are eating enough food to let the body absorb and grow in size and muscles. Eat Healthy. Stop drinking and smoking too much if you are indulged in it. Limit your intake of junk food and any form of sugar. Do not at all starve yourself. Make it a habit to eat something healthy every 3 hours. This means you have to eat 6 small meals in a day. Your daily food intake should ideally consist of nuts, dry fruits, seeds, almonds, walnuts, sunflower seeds, pumpkin seeds, figs, dates and raisins. They are full of healthy fats needed by a human body. Consume good amount of fruits and vegetables. Bananas, apples, pomegranate, green leafy vegetables. Fruits and vegetables helps in absorption of food in the body and together, completes your daily nutrition need. Eat whole grains. Try to have multi grains spread throughout the day. Wheat, brown rice, oats, bajra, daliya etc should be taken in multiple meals in a day. Supplementation. You can supplement your diet with good quality multi-vitamin capsules. If you are lacking in protein, you can buy a high quality whey protein and have it with banana shake twice a day. Chana and moong which are full of protein and nutrients. Increase protein intake. Protein proves to be the most essential nutrient when it comes down to gaining strength or building muscle. Therefore, consume all types of protein from both veg and non veg food items. Chana and moong which are full of protein and nutrients. Try to be patient while you are on the process of weight gain. Results take time to show. Just follow the regimen of weight gain religiously and you will soon start seeing the results. 

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Dr. Anvita BhargavaBHMS, CGOHomeopath

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Advice - take a homeopathic treatment with diet plan. All are temporary treatment as per provided information, for permanent cure we need detail history and investigations. Homeopathy is best, safe and effective. We treated every day 2-3 patients of this type of problem with no side effects, no worries our 94% success rates makes sure we're the complete package. You can contact us for Homeopathic Treatment. 7 Best Foods to Include in a Hypothyroidism Diet eating certain foods can help in improving the functions if the thyroid glands and regulate metabolism, heart rate, mood, body temperature and blood pressure. Fish Fish is the first and most important food item in the list of healthy foods for the natural treatment for hypothyroidism because of its essential fatty acids content. The healthy omega 3 fatty acids present in oily fishes like salmon, tuna, sardines and trout helps t reduce inflammation, improve immune power and lower the risk of heart diseases in people suffering from hypothyroidism. Baked fish In addition, fish is a wonderful source of selenium which is most concentrated in the thyroid gland and improves its functions. Nuts No need to worry about sudden food cravings when you have such healthy snacks to munch on. Nuts are another amazing source of selenium that makes them an important food to be included in the diet for thyroid disorder. Some of the healthiest nuts which are loaded with selenium are Brazil nuts, hazelnuts and macadamia nuts that help in maintaining proper functions of the thyroid gland. Nuts Eating just one or two Brazil nuts every day is enough to get the daily nutrients but in case of other nuts a small handful should be the daily serving. But you should always be careful about the portion size because nuts are high in fat. Antioxidant-Rich Fruits and Vegetables A fruit and vegetable detox diet plan is exceptionally popular among health conscious people because these foods help cleanse the system and flush out toxins from the body. But antioxidant rich fruits and vegetables are extremely beneficial for controlling hypothyroidism as well. They work almost like natural remedies for hypothyroidism by controlling weight gain – one of the main hypothyroid symptoms. Fruits and vegetables for hypothyroidism Fruits and vegetables which are especially high in nutrients such as antioxidants and B vitamins benefit the workings of the thyroid gland. Some of the best antioxidant-rich fruits and vegetables to eat for hypothyroidism are blueberries, cherries, bell peppers, tomatoes, sweet potatoes, etc. Whole Grains One of the common signs of hypothyroidism is unexplained constipation, and one of the best ways to solve this problem without the use of laxatives is the addition of some fiber to the diet in the form of whole grains. Some of the healthiest whole grains are brown rice, quinoa, bulgur, oats, etc. And although most of us use oatmeal for weight loss purposes, only it can also help normalize and regularize bowel movement. Whole Grains But, it is important to take your thyroid medications several hours before or after eating fiber-rich foods because fiber can interfere with thyroid medications. Fortified Dairy Products One of the most common causes of hypothyroidism is the Hashimoto’s disease, which is associated with vitamin D deficiency. Dairy Products Fortified milk and dairy products like yogurt, curd, cottage cheese not only contain added vitamin D but also other nutrients like iodine, proteins and calcium – all of which are helpful for controlling the symptoms of hypothyroidism. Beans We are all aware of the amazing bean sprouts health benefits, nut not many know that beans are beneficial for treating hypothyroidism as well. People suffering from hypothyroidism often feel drained and tired. Beans are a wonderful source of sustained energy that contains antioxidants, proteins, complex carbs, vitamins, and minerals. Moreover, which beans there are numerous varieties to try from. Lentils You can add beans to soups, salads, stews and side dishes to enhance the taste. Seaweed Seaweed is a rich source of iodine – an essential nutrient for thyroid function that works like a precursor for the production of thyroid hormone. Seaweed Seaweed varieties such as dulse, nori and wakame can be used in soups and salads, and it works better than iodine supplements. In addition, seaweed also contains calcium, fiber, and vitamins A, B, C, E and K. 7 Foods to Avoid in a Hypothyroidism Diet Hypothyroidism is a tricky health condition and the foods you eat have a huge impact on the treatment. There are certain foods that inhibit the body’s capacity to absorb the replacement hormones that are part of the thyroid treatment. Eating smart will help you to feel better and control the symptoms in a successful manner. Here are the 7 foods to avoid with hypothyroidism. Soy Products Thyroid symptoms in women can be controlled by limiting the consumption of soy and soy-based products. The phytoestrogens present in soybean and soy-rich foods inhibit the functions of the enzyme thyroid peroxidase that forms the thyroid hormone. Beans and Soya Products Consuming too many soy products may increase a person’s risk of developing hypothyroidism. The worst thing is that the goitrogenic activity of soy isoflavones is not destroyed even by cooking. Cruciferous Vegetables Although eating fruits and vegetables to lose weight is really effective, a certain group of vegetables- specifically cruciferous vegetables can have negative effects on the functions of the thyroid gland. Cruciferous vegetables block the gland’s ability to absorb iodine which is necessary for normal thyroid function. Cruciferous Vegetables People suffering from hypothyroidism should limit the intake of broccoli, Brussels sprouts, cabbage, kale, cauliflower, bok choy, turnips, etc. However, cooking these vegetables can reduce their goitrogenic effect. Gluten Gluten is a particular type of protein found in processed forms of grains like wheat, barley, rye, etc. And people with gluten intolerance are recommended to avoid gluten rich foods. People with hypothyroidism should also consider limiting the intake of gluten because it can irritate the small intestine and hinder absorption of thyroid hormones from replacement medication. Gluten-food But you can consume a limited quantity of whole grains like brown rice, multi-grain bread, and pasta in order to improve bowel irregularity. Fatty Foods Unhealthy fats such as transfats and saturated fatty acids destroys the body’s capacity to absorb thyroid hormones from replacement medicines. Fats also interfere with the thyroid gland’s ability to produce the hormones as well. Trans Fats Therefore, it is best to cut out all types of fatty foods and fried foods like French fries, chips, fried chicken, butter, margarine, mayonnaise and fatty cuts of meat like prime rib and bacon. Processed Foods Processed foods and ready to eat meals are usually high in sodium and people with hypothyroidism should stay away from sodium. Processed foods such as cookies, cakes, pasta, bread, and pretzels increase not only blood sugar levels but also blood pressure. Fried and Processed Foods People with hypothyroidism are already at risk of developing hypertension and sodium-rich foods only make things worse. People with risk of high blood pressure should limit their sodium intake to 1500 milligrams per day. Sugary Foods Hypothyroidism affects the body’s metabolism and causes it to slow down thereby promoting weight gain, so a person with hypothyroidism should be really careful about fatty and sugary foods. Therefore, a hypothyroidism diet should be free from sugar because sugar has lots of empty calories and no nutrients. Sugary cereals Even sugar substitute Aspartame should also be avoided because excessive intake of aspartame promotes the onset of Graves’ disease, which causes thyroid problems by turning the immune system against the thyroid gland. Alcohol and Caffeine Alcohol wreaks havoc on the functions of the thyroid gland and the levels of thyroid hormone in the body. Alcohol has a noxious effect on the thyroid gland, and it suppresses the capacity of the body to use the thyroid hormone in an effective manner. Therefore, it is best to cut out the consumption of alcohol completely for best results. Alcohol We all know about the numerous disadvantages of coffee and it has been seen that caffeine also hampers the healing properties of the thyroid medications by preventing the absorption of the medicines in the intestine. Top 5 Healthy Foods to be Included in the Hyperthyroidism Diet In this list, you might notice that certain foods that are harmful to hypothyroidism are beneficial in case of hyperthyroidism. Following a well-balanced diet rich in necessary nutrients can help manage and prevent hyperthyroidism effectively. Let us check out the 5 best foods to eat for hyperthyroidism. Omega 3 Fatty Acids This is one of the most important nutrients that is necessary for controlling the symptoms of hyperthyroidism, but the human body cannot produce this nutrient on its own and, therefore, it has to be supplemented with foods. It helps to balance the endocrine system and help to maintain thyroid levels in the body. Omega 3 Fatty Acids Fish is an amazing source of omega 3 fatty acids. Those who are not into fish can get this nutrient from nuts, olive oil, and flaxseed oil. Vitamin D Rich Foods Our bones are in a continuous state of regeneration and turnover in which old bones are worn out and replaced by new growth. But prolonged untreated hyperthyroidism speeds up this natural turnover process such that bone degeneration out spaces deposition of new bone and this imbalance leads to reduces bone strength and increased risk of bone fracture. Vitamin D Rich Foods Vitamin D is a vital nutrient for bone health so increased intake of vitamin D-rich foods such as fortified milk, and fatty fish helps to improve bone strength. Protein-rich Foods Proteins are not only necessary for a healthy bodybuilding diet; they are equally important for managing hyperthyroidism as well. Abnormal weight loss is a common symptom of hyperthyroidism, therefore, eating enough protein is necessary in order to ensure healthy body weight and maintain muscle mass. Protein foods Chicken, turkey, eggs and fish are the best non-vegetarian sources of protein. Vegetarians can get their daily dose of protein from beans, lentils and nuts. Each and every meal of a hyperthyroid diet must include protein-rich foods. Dairy Products Untreated hyperthyroidism or Graves’ disease causes bone loss and eventually lead to osteoporosis. Even if the disorder has been treated through medication, the patient will still need calcium in order to rebuild the weak and worn out bones. The best food source of calcium is dairy products like milk, cheese, and yogurt. Dairy products People with lactose intolerance can get plenty of calcium from fortified foods like soy milk, fortified whole grain cereals, bread and fortified orange juice. A person should have at least 3 servings of dairy products on a daily basis. Cruciferous Vegetables Although cruciferous vegetables are included in the list of foods to avoid in case of hypothyroidism, they have positive effects in case of hyperthyroidism. Vegetables like broccoli, cauliflower and kale have a goitrogenic effect which helps to suppress the production of thyroid hormone by the thyroid gland and manage the symptoms of hyperthyroidism successfully. Cruciferous Vegetables It is recommend consuming 1 or more serving of cruciferous vegetables every day for best results. 5 Foods to Avoid in a Hyperthyroidism Diet There are certain hyperthyroidism diet restrictions which help in better management of the condition. Here is a list of foods that should be avoided if a person has thyroid disorders. Foods High in Iodine Although iodine rich foods are beneficial for hypothyroidism, they have an opposite effect in the case of hyperthyroidism. The thyroid gland is extremely sensitive to iodine, and a large amount of iodine in foods can further aggravate hyperthyroidism by promoting the gland to produce more thyroxine hormone and speed up metabolism further. Salt and Preservatives Therefore, it is best to stay away from iodine-rich foods like seaweed, kelp, salt, processed foods and fried foods. High GI Carbs Hyperthyroidism interferes with carbohydrate metabolism and blood sugar balance, but it is not a good idea to give up carbohydrates completely because it is the main source of energy for the proper functioning of the body. Therefore, it is best to choose the carbs with great care in order to keep the blood sugar level in the normal range and reduce the risk of diabetes which is strongly linked with thyroid disorder. Spoons with groats Avoid high-glycemic carbohydrates like white flour, sugary foods, and ready to eat breakfast cereals, etc. And opt for fiber-rich carbohydrates such as whole grains, barley, oats, and lentils instead. Food Allergens Consuming foods that you are allergic to can worsen the symptoms of hyperthyroidism which may include rashes, abdominal pain and cramps, diarrhea, breathing problems, etc. In addition, these allergens also slow down the recovery process of the disease. Gluten-food Therefore, it is best to avoid suspected food allergens like gluten, soy, corn and artificial food additives. Choose gluten free starches, instead. A formal test helps identify the foods that a person is allergic to. Hydrogenated Vegetable Oils Hydrogenated vegetable oils are one of the main food items that should be avoided if a person has hyperthyroidism. The hydrogenation process makes the oils heavier to digest, and they are mainly used for increasing the texture, color and flavor of foods. But hydrogenated oils are loaded with unhealthy trans fats that have a negative impact on the levels of hormone and cholesterol in the body. Potato chips Therefore, it is best to stay away from foods containing hydrogenated vegetable oil like crackers, onion rings, chips, donuts and packed food products. Caffeine Caffeine-rich foods like coffee, tea, chocolate and cola aggravates the hyperthyroidism symptoms such as nervousness, anxiety, palpitations, rapid heart rate and weight loss. It also interferes with mood balance, sleep and effectiveness of thyroid medications. Coffee Therefore, doctors recommend staying hydrated by drinking plenty of non-caffeinated drinks like water, lemon water, herbal teas, broth-based soups, fresh fruits and low-fat milk. So, now that you have some idea about the foods you should eat and avoid in case if thyroid disorders, plan out your diet accordingly and continue with your thyroid medications to lead a healthy life even with hypothyroidism or hyperthyroidism. Note - Please do all these things under the supervision of Consultant. 

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Ms. Rachna MishraM.A.(H)Psychology, PG Diploma in Child Guidance and Family TherapyPsychologist

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Hello Lybrate User. We all respond to stress differently so, there’s no “one size fits all” solution to managing stress. But if you feel like the stress in your life is out of control, it’s time to take action. Identify the sources of stress in your life Learn healthier ways to cope with stress Get moving Connect to others Practice the 4 A’s Make time for fun and relaxation Maintain balance with a healthy lifestyle Tip 1: Identify the sources of stress in your life It’s easy to identify sources of stress following a major life event such as changing jobs, moving home, or losing a loved one, but pinpointing the sources of everyday stress can be more complicated. It’s all too easy to overlook your own thoughts, feelings, and behaviors that contribute to your stress levels. Sure, you may know that you’re constantly worried about work deadlines, but maybe it’s your procrastination, rather than the actual job demands, that is causing the stress. To identify your true sources of stress, look closely at your habits, attitude, and excuses: Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather? Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”)? Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional? Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control. Start a stress journal A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal. As you keep a daily log, you will begin to see patterns and common themes. Write down: What caused your stress (make a guess if you’re unsure) How you felt, both physically and emotionally How you acted in response What you did to make yourself feel better Tip 2: Learn healthier ways to cope with stress Think about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope with stress in ways that compound the problem. Unhealthy ways of coping with stress These coping strategies may temporarily reduce stress, but they cause more damage in the long run: Smoking Using pills or drugs to relax Drinking too much Sleeping too much Bingeing on junk or comfort food Procrastinating Zoning out for hours in front of the TV or computer Filling up every minute of the day to avoid facing problems Withdrawing from friends, family, and activities Taking out your stress on others If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control. Tip 3: Get moving Physical activity plays a key role in reducing and preventing the effects of stress, but you don’t have to be an athlete or spend hours in a gym to experience the benefits. Just about any form of physical activity can help relieve stress and burn away anger, tension, and frustration. Exercise releases endorphins that boost your mood and make you feel good, and it can also serve as a valuable distraction to your daily worries. While the maximum benefit comes from exercising for 30 minutes or more, you can start small and build up your fitness level gradually. Short, 10-minute bursts of activity that elevate your heart rate and make you break out into a sweat can help to relieve stress and give you more energy and optimism. Even very small activities can add up over the course of a day. The first step is to get yourself up and moving. Here are some easy ways: Put on some music and dance around Take your dog for a walk Walk or cycle to the grocery store Use the stairs at home or work rather than an elevator Park your car in the farthest spot in the lot and walk the rest of the way Pair up with an exercise partner and encourage each other as you workout Play ping-pong or an activity-based video game with your kids Managing stress with regular exercise Once you’re in the habit of being physically active, try to incorporate regular exercise into your daily schedule. Activities that are continuous and rhythmic—and require moving both your arms and your legs—are especially effective at relieving stress. Walking, running, swimming, dancing, cycling, tai chi, and aerobic classes are good choices. Pick an activity you enjoy, so you’re more likely to stick with it. Instead of continuing to focus on your thoughts while you exercise, make a conscious effort to focus on your body and the physical (and sometimes emotional) sensations you experience as you’re moving. Adding this mindfulness element to your exercise routine will help you break out of the cycle of negative thoughts that often accompanies overwhelming stress. Focus on coordinating your breathing with your movements, for example, or notice how the air or sunlight feels on your skin. Getting out of your head and paying attention to how your body feels is also the surest way to avoid picking up an injury. When you’ve exercised, you’ll likely find it easier to put other stress management techniques to use, including reaching out to others and engaging socially. Tip 4: Connect to others Social engagement is the quickest, most efficient way to rein in stress and avoid overreacting to internal or external events that you perceive as threatening. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation. There is nothing more calming to your nervous system than communicating with another human being who makes you feel safe and understood. This experience of safety—as perceived by your nervous system—results from nonverbal cues that you hear, see and feel. The inner ear, face, heart, and stomach are wired together in the brain, so socially interacting with another person face-to-face—making eye contact, listening in an attentive way, talking—can quickly calm you down and put the brakes on defensive stress responses like “fight-or-flight.” It can also release hormones that reduce stress, even if you’re unable to alter the stressful situation itself. Of course, it’s not always realistic to have a pal close by to lean on when you feel overwhelmed by stress, but by building and maintaining a network of close friends you can improve your resiliency to life’s stressors. On the flip side, the more lonely and isolated you are, the greater your vulnerability to stress. Reach out to family and friends and connect regularly in person. The people you talk to don’t have to be able to fix your stress; they just need to be good listeners. Opening up is not a sign of weakness and it won’t make you a burden to others. In fact, most friends will be flattered that you trust them enough to confide in them, and it will only strengthen your bond. And remember, it’s never too late to build new friendships and improve your support network. Reach out and build relationships Reach out to a colleague at work Help someone else by volunteering Have lunch or coffee with a friend Ask a loved one to check in with you regularly Accompany someone to the movies or a concert Call or email an old friend Go for a walk with a workout buddy Schedule a weekly dinner date Meet new people by taking a class or joining a club Confide in a clergy member, teacher, or sports coach Tip 5: Practice the 4 A’s While stress is an automatic response from your nervous system, some stressors arise at predictable times—your commute to work, a meeting with your boss, or family gatherings, for example. When handling such predictable stressors, you can either change the situation or change your reaction. When deciding which option to choose in any given scenario, it’s helpful to think of the four A's: avoid, alter, adapt, or accept. Avoid unnecessary stress It’s not healthy to avoid a stressful situation that needs to be addressed, but you may be surprised by the number of stressors in your life that you can eliminate. Learn how to say “no” – Know your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a surefire recipe for stress. Distinguish between the “shoulds” and the “musts” and, when possible, say “no” to taking on too much. Avoid people who stress you out – If someone consistently causes stress in your life, limit the amount of time you spend with that person, or end the relationship. Take control of your environment – If the evening news makes you anxious, turn off the TV. If traffic makes you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online. Alter the situation If you can’t avoid a stressful situation, try to alter it. Often, this involves changing the way you communicate and operate in your daily life. Express your feelings instead of bottling them up. If something or someone is bothering you, be more assertive and communicate your concerns in an open and respectful way. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk. If you don’t voice your feelings, resentment will build and the stress will increase. Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground. Manage your time better. Poor time management can cause a lot of stress. But if you plan ahead and make sure you don’t overextend yourself, you’ll find it easier to stay calm and focused. Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk. Adapt to the stressor How you think can have a profound effect on your stress levels. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. Regain your sense of control by changing your expectations and attitude to stressful situations. Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time. Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere. Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.” Accept the things you can’t change Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change. Don’t try to control the uncontrollable. Many things in life are beyond our control—particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems. Look for the upside. When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes. Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on. Practice gratitude. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective. Tip 6: Make time for fun and relaxation Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by carving out “me” time. Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors. Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries. Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike. Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways Tip 7: Maintain balance with a healthy lifestyle In addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress. Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day. Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better. Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind. Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally. 

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Dr. Praveen ChaudharyPGD In Ultraasonography, Non Invasive Cardiology Course, MD - Medicine, MBBSGeneral Physician

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Building Muscle with Diabetes Weight training can help increase your metabolism Weight training can help increase your metabolism Having diabetes won't stop you from building muscle. However, it's wise to follow a few precautions when it comes to gaining muscle. There are many different types of exercise and one of the most popular is strength or power training, which is very effective for building strong bones and muscles. Strong muscles collect oxygen and nutrients from the blood much more efficiently than weak ones, meaning that any physical activity you do will require less cardiac work and put less strain on your heart. As well as being good for the heart, they also improve weight control and help the body remain sensitive to the hormone insulin, which is vital for keeping blood sugar levels in check and preventing or controlling Here are some tips on how you can build strong, lean muscle, without affecting your diabetes: Load up on protein Protein intake is vital for building muscle. However, your body constantly drains its protein reserves for other uses such as producing hormones, resulting in less protein available for muscle building. To counteract this, you need to build and store new proteins faster than your body breaks down old proteins. You should look to consume about 1 gram of protein per pound of body weight, which is roughly the maximum amount your body can use in a day. Good sources of protein include: Chicken Tuna Eggs, milk and cottage cheese Protein shakes (see below for more about shakes) Remember, the more protein your body stores (protein synthesis), the larger your muscles grow. Have a protein shake before your workout Protein shakes are very effective for improving strength. While many trainers have a post-workout shake, research has shown that drinking a shake containing at least 6 grams of amino acids - the muscle-building blocks of protein - and 35 grams of carbohydrates 30-60 minutes before exercising increases your protein synthesis more than drinking the same shake after training. "Since exercise increases bloodflow to your working tissues, drinking a carbohydrate-protein mixture before your workout may lead to greater uptake of the amino acids in your muscles, says Kevin Tipton, PhD, an exercise and nutrition researcher at the University of Texas. Good quality whey-protein powders usually contain at least 30 grams of protein per serving, as well as a healthy supply of vitamins and minerals. Other liquid supplements such as weight-gain powders can also provide a lot of high quality protein and nutrients in each serving, but they also tend to be extremely high in calories, carbohydrates and sugar. While this is sufficient for most weight lifters, it is not ideal for those with conditions such as type 2 diabetes, for whom weight loss may be a key goal. Work your biggest muscles If you're new to weight lifting or strength training, just about any workout will be intense enough to increase protein synthesis and build muscle. On the Forum Protein Shake/Supplement for Muscle Building Building toned muscles with type 1? Building muscle Muscle and strength building However, if you're experienced with weights, you'll see the biggest and fastest results by focusing on the large muscle groups, like the back, legs and chest. The best exercises for these body parts are squats, dead-lifts, bench press, leg press, pull-ups, bent-over rows, shoulder press and dips. Add two or three sets of 8 or 12 repetitions to your workout, with about 60 seconds' rest between sets. Eat a high-quality meal after training Post-workout meals or snacks should be high in carbohydrates and protein. Carbohydrates are needed to fuel exercise. As well as being a vital energy source they also play a role in the release of insulin, which regulates levels of blood sugar and is also the body’s most potent anabolic hormone. However, people with diabetes are generally advised to limit their carb intake to keep their blood sugar levels under control as their bodies struggle to produce insulin or don’t use the insulin produced effectively. The problem with this though is that a lack of stored carbs can result in the body using protein for energy production, thus leaving less protein for building muscle. The key is to cut out bad carbs such as. Refined, processed carbohydrates found in white bread, potatoes, pasta and rice from your diet and replace them with good, unprocessed carbs from fruit and vegetables, beans, nuts, seeds and whole-grain versions of bread, pasta and rice. Foods with good carbs generally have a lower glycemic index (GI), which means they tend to break down slowly to form glucose. Low GI foods also have a high nutritional value and provide prolonged release of energy. Drink plenty of water Adequate water consumption is one of the most overlooked factors in exercise. Water comprises up to 70% of the human body and if you're dehydrated, your muscle size suffers as well. The other way of looking at it is that one pound of muscle can hold up to three pounds of water. Rest Rest is another hugely overlooked factor in building strong, lean muscle. The simple fact is that after an intense workout, the body needs the proper nutrients and recovery time to grow bigger and stronger. In fact, your muscles grow when you're resting, not when you're working out. If you’re a beginner, do a full-body workout followed by a day of rest. Alternatively look at setting aside at least 3 days of rest each week. Consume good fats A common misconception among the general public is that all types of fat are bad for you. While saturated fats and trans fats (i.e. Bad fats) increase cholesterol and your risk of certain diseases, monounsaturated fats and polyunsaturated fats can have the opposite effect and benefit your overall physical and mental health. They are also important for muscle growth. Good sources of healthy fats such as omega-3 fatty acids include: Fish - salmon, tuna, mackerel, herring, trout and sardines Avocados Olives and olive oil Nuts - almonds, hazelnuts, pecans, walnuts, cashews and macadamia nuts Peanut butter Tofu Sunflower, sesame, and pumpkin seeds, and flaxseed. 

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