Frequently Asked Questions About What We Can Learn From Evolutionary Psychologists

For many centuries, the human body has evolved to adapt to and survive in its environment. And as humans’ physical realm evolved, so did the human brain. Have you ever wondered how our ancestors thought and reason in their time?

Evolutionary psychology is a field of psychology focused on studying how the human mind evolved to survive. It states that what shaped human personality and individual differences in the natural need to adapt and reproduce.

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Evolutionary psychology’s history started when Charles Darwin got interested in the theory of evolution. His curiosity how organisms emerge, evolve, and tend to be so well-suited in their natural habitats.

With this, the theory of evolution via natural selection was his conclusion to all questions. 

To begin, here are some critical concepts in evolutionary psychology:

The body’s automatic response to a perceived threat is where you either face it or run from it. This situation can either be a physical danger or a stressful circumstance.

During a situation like this, the body is on high alert. It manifests through faster heart rate, tensing of muscle, cold sweating, etc.

  • Kin Selection 

This theory states that humans’ conscious or unconscious genetic relatedness influences behavior. Hence, we favor our blood relatives over strangers.

At the same time, we back our immediate relatives over distant relatives. In essence, this is to ensure that our genes will survive through or immediate kins’ survival.

  • Reproductive fitness 

It is the measure of reproductive success along with environmental adaptation. For instance, men or women will act a particular way to increase the odds of reproduction.

  • Parental Investment 

There is a difference in the way parents invest energy and resources in their offspring. Meaning, the sex that supports more (usual females) focuses on mate quality. On the other hand, the sex that invests less (usually males) seeks quantity.

But in today’s world, how exactly do evolutionary psychologists apply this approach in their practice? To give an example, here are some notable topics studied in modern evolutionary psychology:

  • Romantic and sexual jealousy. These links to the fear of jeopardizing potential reproduction
  • Group social behavior, wherein, as humans, we’re accustomed to living among smaller groups.

For more in-depth information, here are some frequently asked questions on this topic.

 Who is the founder of evolutionary psychology?

Charles Darwin most probably deserves to be referred to as the founder of evolutionary psychology, being the first recognized evolutionary psychologist. His theories laid the foundation for the area of study that would arise after over a century.

Why is evolutionary psychology important?

Evolutional psychology is as important as neuropsychology – and they are equally compatible as well. Evolutionary psychology helps in identifying psychological adaptations and their fundamental evolutionary functions.

Neuropsychology, on the other hand, helps in identifying the immediate presentations of these adaptations.

How does evolutionary psychology explain human behavior?

According to the records from evolutionary psychology, our ancestors with the psychological edge handed down a range of behavioral attributes to the future generation. This resulted in a general population of descendants that then developed adaptive behaviors.

Is evolutionary psychology scientific?

As most witnesses have claimed, evolutionary psychology is mainly based on assumptions instead of evidence. Because of this, it is controversial whether or not it should be recognized as something scientific.

What are the principles of evolutionary psychology?

The main principles of the theory of evolution include:

  • More children are born than they can survive.
  • Individuals of the same species are not identical.
  • Traits are handed down from generation to generation.
  • Only those who survive, those who are capable of acquiring resources, get to reproduce.

What is the focus of evolutionary psychology?

Briefly speaking, evolutional psychology is mainly about how evolution has formed an individual’s mind and behavior. This is valid for any species with a nervous system, although most research in evolutionary psychology focuses on human beings.

How do you become an evolutionary psychologist?

It is typically required to get a doctor’s degree in psychology, or perhaps a discipline related to it like biological anthropology or evolutionary biology, to start a career in evolutionary psychology.

Why is evolutionary psychology criticized?

A common statement said about evolutionary psychology is the fact that its assumptions and concepts are not refutable.

For instance, one concept states that humans’ social behavior is funneled by certainly evolved predilections chosen because they boosted reproductive attainment throughout the history of human evolution.

What are the three main criticisms of evolutionary psychology?

The three frequent criticisms about evolutionary psychologists are that they:

  • Absolve humans from being responsible for their sexual behaviors
  • Begin with an effect and then work backward toward an explanation
  • Do not acknowledge cultural and social influences
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What are the basic concepts of evolutionary perspective?

The three fundamental principles of evolution, which emerged in 1970, are heredity, differential fitness, and variation. They continue to be the conceptual foundation for the evolutionary theory through natural selection.

Where do evolutionary psychologists believe people get their behavior patterns?

Evolutionary psychologists suggest that individuals acquire behavioral patterns from adaptive organisms as they transmit their genes to future generations.

Where do evolutionary psychologists work?

Most evolutionary psychologists concentrate exclusively on research. Institutes, state or federal agencies, private laboratories, or research facilities may hire them. Research tends to center around biological subjects like physical attraction and reproductive methods.

Where can I study evolutionary psychology?

Below are some locations where to study evolutionary psychology:

  • Michigan State University
  • Lakehead University in Ontario, Canada
  • Integrative Anthropological Sciences, Department of Anthropology
  • The University of Michigan Evolution and Human Adaptation Program
  • Developmental and Evolutionary Psychology, Department of Psychological Brain Sciences

What is the evolutionary perspective?

Evolutionary psychology is a theoretical psychological approach that tries to explain useful psychological and mental traits – language, memory, and perception – as adaptations.

Conclusion

In many ways, evolutionary psychology integrates the paradigms of both social and biological sciences.

Evolutionary psychologists believe that our ancestors’ evolutionary adaptation continues to shape our behavior today. To understand behavior, these psychologists trace its genetic and socially influenced roots.

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While many criticisms are surrounding the field, we can’t deny the contributions of evolutionary psychology. With their knowledge and expertise, evolutionary psychologists contributed significant learnings.

For example, it paved the way to understand that the best way to change a behavior is to understand its mechanisms. And these mechanisms are best understood by studying our history. 

Moreover, many refer to evolutionary psychology as something regressive, deterministic, or even sexist and racist. However, evolutionary psychologists think otherwise.

For them, studying our evolutionary past helps uncover some necessary facts. It reveals how both desirable and undesirable human characteristics came and continue to be.

Evolutionary psychologists stress that their approach ushers in and causes the discovery of new facts. This is contrary to being established later to fit a known fact.

To further understand the field, here are some key ideas and arguments of evolutionary psychology:

  • The cognitive mechanism behind our behavior developed from our adaptation.
  • Because it’s impossible to study it directly by observing the brain, it uses functional analysis. Here, we start with a hypothesis about our ancestors’ problems and infer which cognitive adaptations occurred to address them.
  • Cognitive adaptations are not to solve problems in our current environment. Instead, these adaptations are for solving recurrent issues of our ancestors’ adaptive evolution.
  • The human mind is a complex set of cognitive mechanisms or domain-specific modules. These modules define human nature, trumping our individual, societal, and cultural differences.

In essence, evolutionary psychology revolves around finding the link between language, memory, perception, and adaptation.

Ultimately, it aims to uncover the human mind’s evolutionary roots. Knowing this shapes our thinking and behavior and applies the appropriate adaptive changes to our lives.

Frequently Asked Questions About How To Be A Therapist

A healthy body is important in avoiding chronic diseases. Moreover, it allows an individual to enjoy a full quality of life. However, good health does not come overnight. It is a healthy lifestyle product through regular exercise, a well-balanced diet, and good sleeping habits.

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But as much as it is important to care for the physical body, it is likewise necessary to look after the mental health. For this aspect, especially for serious conditions, it can be nearly impossible to recover without external help. Thus, therapists exist.

Therapists are licensed professionals dedicated to helping people achieve wellness, peace of mind, and rehabilitation. Sometimes called counselors, these professionals are an essential part healthcare system. They take responsibility for an individual’s mental state.

Becoming a licensed therapist requires having both a bachelor’s degree and a post-graduate one. The bachelor’s degree should be in programs specific to psychology, health therapy, or rehabilitation sciences.

Being an area-specific therapist, however, is a different story. Most of the therapists with specialization undergo further education. Through that, they gain more knowledge about the respective fields and specialties.

In most cases, health institutions provide or require training for aspiring therapists before hiring them.

To provide help in all possible ways, therapists practice in a wide range of themes and areas.

Dance Movement Therapy (DMT)

Dance Movement Therapy (DMT) strives to help individuals obtain physical, emotional, and psychosocial wellness. Therapists in this field use movements and dance to help manage stress and alleviate some mental health conditions’ psychosocial effects.

It also tries to alleviate chronic fatigue and facilitating weight loss for overweight and obese individuals.

Art Therapy

Art Therapy is a contemporary therapy style that uses art interpretation and aesthetics to help soothe a client’s overarching mental or emotional state. These professionals must have a comprehensive definition and understanding of different art mediums.

Mental Health Therapist

Mental Health Therapist is a professional dedicated to improving the mental health and emotional state of an individual.

Also known as psychotherapists, MHTs usually begin by assessing their client’s probable illness. After that, they provide a corresponding psychotherapeutic measure that might include activities that can ease distress.

If you or anyone you know is interested in becoming a therapist, better check these handy FAQs to identify what type of therapist suits you!

What is dance therapy used for?

Dance therapy is a tool for minimizing stress, preventing disease, and mitigating mood. It can also be beneficial for mental and physical health.

Dance therapy strives to help individuals obtain physical, emotional, and social integration. Generally, it encourages self-awareness. It also fosters the expression of feelings in a safe environment.

How is dance therapy different from regular dancing?

Dance therapy focuses on the movements, including breath, postures, and gestures. Micro and macro movements within the treatment are forms of communication.

It also aims to create a change in behavior and thought process by changing body movements. Dance class primarily emphasizes the dance form or dance routine to uplift mood and provide health benefits.

What education and training are required to be a therapist?

The first step you must take to become a therapist is to earn a bachelor’s degree. It must be related to the therapy field. Typically, it takes four years. After that, you must take a master’s degree. Some people also take a higher level, which is the doctorate.

What training is required to be an art therapist?

To be an art therapist, an individual must earn a master’s degree in art therapy. If not, counseling or any field inclined to art therapy.

Furthermore, you need to accomplish the required curriculum. Pursuing art therapy also requires an internship or practicum. The requirement is 700 hours under professionals’ supervision.

What degree do you need to be a dance therapist?

It requires an undergraduate and master’s degrees. It should relate to the therapy field to be a dance therapist. Moreover, it should pass the qualifications of the American Dance Therapy Association. There is also advanced training that must be ADTA approved.

Is a counselor the same as a therapist?

No. There is a difference between a counselor and a therapist’s tasks. Usually, counseling can be more short-term as compared to treatment. Psychotherapy also focuses on a vast range of issues. There can also be a difference in the degrees taken by the counselor and therapies.

How much education does a counselor need?

Counselors must have an undergraduate degree related to the psychology or therapy field. Taking a course inclined with those fields can be more beneficial if you want to pursue a master’s degree. For some jobs, you might need a master’s degree to begin the practice.

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Is being an art therapist a good job?

Yes, being an art therapist can be satisfying and fulfilling work. For some, seeing their client’s transformation through art therapy is a fulfillment. By calming their feelings through art, you can change their behavior and communicate with them.

Perfect if you have a passion for artistic expression and the improvement of other people’s well-being.

Do you need to be good at art to be an art therapist?

Being an art therapist requires a strong and in-depth understanding of visual art. There are various art forms, such as painting and sculpting. With that, the art therapist must have experience with different art mediums. Through this, they can guide the client in a creative method.

How do you become an expressive art therapist?

You will need a master’s degree in counseling. It should focus on expressive arts therapy from an approved and the authorized university. Some institutions provide studies or programs in expressive arts to utilize in coaching and consulting.

What major does a therapist need?

To become a therapist, you must need to accomplish a bachelor’s degree. You will also need to start formal training in graduate school. Having a major in social work or psychology can be an advantage in graduate school.

What kind of therapist can I be?

There are various types of therapists in the industry. A mental health professional can help with a specific mental health concern. There are therapies dedicated to intimate, familial, and personal development.

Moreover, there are more types of treatment for different kinds of problems. Learning what interests you can help determine what kind of therapists you want to be in the future.

How do I become a mental health therapist?

To become a mental health therapist, you must earn a bachelor’s degree in the therapy field. Before practicing therapy, you must have a master’s degree or even a doctorate. Additionally, they require clinical experience with a supervised engagement with clients.

What are the 3 types of counseling?

In a myriad of specialty areas in counseling, there are three primary types. These are school and career counseling, mental health counseling, and substance abuse counseling.

What are the 3 types of therapy?

There are many therapy types. But the three known forms are

  1. Psychodynamic therapy,
  2. Cognitive-behavioral therapy, and
  3. Humanistic therapy.

The difference between the three therapy types is their approach to treating their clients.

Conclusion

Being a therapist is a great job with a lot of personal and social benefits. There might be plenty of educational requirements, but these are necessary to ensure that individuals get the best possible help. 

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Therapists have different working locations available. A business or a private company usually entails a bigger monetary advantage and benefits. Another favored working option would be the Therapeutics division at established clinics and hospitals.

Make sure to look for a working environment that best suits your values and lifestyle to avoid disinterest and eventual burnout.

Also, do not confuse therapists with counselors, as they actually differ in some factors.

Therapists usually have a broader service to emulate spiritual and emotional assistance to clients for a longer duration. If you are planning to have faster and immediate advice, you better go for counselors instead.

Counselors provide you relief and a plan of action in dealing with some of your basic rages in emotion, such as anger. Meanwhile, therapists do more and usually deal with cases of occasional or prevailing anger issues.

The latter can provide better health if coping with mental health conditions that generally persist for a longer time.

We hope that this article helped you better understand the steps needed to become a therapist. Knowing the different types of therapists and what they do, we hope you find one that suits you. 

Helping someone deal with their mental health condition will surely not be a walk in the park. For the most part, it might even seem to be an uphill battle. But with hard work and patience, the role of a therapist is surely rewarding.

After all, nothing beats the satisfaction of helping someone while doing your passion.

How Physical Fitness Improves Mental Health

There are many advantages to having a healthy body. If you are physically fit, you are less prone to chronic diseases such as diabetes, hypertension, and cancer. However, physical activity affects not only your physical health, but it also benefits your mental well-being. Here are some of the ways your physical fitness can improve your mental health.

It Improves Sleep

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Exercise helps regulate your circadian rhythm, adjusting your body in favor of a healthier sleeping pattern. Also, a good workout routine increases the heat in the body, which adds a calming effect to the brain. 

Meanwhile, moderate aerobic exercises help improve your deep sleep. Slow-wave sleep or deep sleep facilitates the revitalization of your body and brain. It is best to schedule your workout routine at a time, not too close to bedtime. But since not everyone has the same response, observe your body to achieve optimal results.

It Reduces Stress

Exercise can be a form of meditation and a coping mechanism. You can take time off a stressful day at work by doing some high-intensity cardio. You can also refine your physical and mental state by doing breathing exercises.

Not only can physical activity manage stress, but it can also reduce stress. The sense of fulfillment you feel after executing a routine is due to the released endorphins, your brain’s happy hormone. 

High-intensity activities, such as running or biking, and less intense aerobic exercises like yoga, can undoubtedly increase your endorphin levels. With regular exercise, the constant release of endorphins can lighten up your mood, which will help you steer clear from stress. 

Exercise can also fight off stress hormones, such as adrenaline. The adrenaline is responsible for the body’s flight-or-fight response when experiencing stress—doing regular physical activities reduces your body’s adrenaline levels by utilizing it as you go on with your routine.

It Boosts Self-Esteem

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Achieving your body goals will surely boost your self-esteem. As you progress through your fitness journey, you will feel a sense of accomplishment, mainly because being physically fit also aids weight management. 

Most chronic diseases have diverse causes, including genetics. However, a sound body can keep your mind at ease, knowing you are safe from chronic diseases such as hypertension and diabetes. 

Aside from increased fulfillment and decreased worry, you may also start feeling more motivated. The discipline you’ve developed throughout your rigorous training will provide you with a sense of mastery and control. Before you know it, you’ll start believing in yourself more.

It Improves Brain Function

The physical effects of exercise also affect your brain. Stretching and other aerobic exercises enhance the delivery of oxygen and nutrients to your mind and muscles. Better delivery of nutrients increases neurohormones, improving the nerves’ growth, connection, and communication in your nervous system.

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Recent studies have also found a relationship between exercise and neurogenesis (the creation of new neurons) in the hippocampus. The hippocampus is the part of the brain responsible for memory cognition, learning, and emotion regulation. With a boosted hippocampus, your brain can have better control over your memory and emotions.

A simple jogging session can already help boost your creativity and other brain functions. These improvements also help you avoid cognitive losses in the long run.

It Helps Complementary To Antidepressants

An increase in the volume of the hippocampus has also been one of the targeted responses of antidepressants. Because of this, some mental health professionals also suggest physical fitness as an additional treatment option complementary to medication and therapy. Recent studies have also correlated higher remission rates to a treatment combination of exercise and medication.

The released endorphins after physical activity also help you maintain hormones, keeping your mind happy and content. Studies have also reported how people who are more physically active are less likely to be depressed.

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Adopt A Healthy Lifestyle

Exercise is not only what constitutes a physically fit person. It would help if you also had nutritious and balanced meals to help your body achieve and maintain fitness. Drinking enough water, eating just the right amount of protein and carbohydrates, and cutting junk food will help you achieve a healthy body.

Fitness involves a healthy lifestyle. Don’t just rely on your intense workouts for physical activity. Instead, incorporate simple changes into your daily routine. Walk to a nearby shop instead of driving your car. Take the stairs instead of the elevator in small buildings. Park your car farther from entrances to increase your walked steps. These changes may be minimal but will surely increase your endurance and tolerance to physical activities.

Choosing A Routine

The road to physical fitness is long and challenging. Be sure to start small, from aerobic exercises like yoga and walking. Once your body has adapted, level up your routine with running, biking, or swimming. Be careful to progress gradually to help your body adjust accordingly.

Physical fitness comes with improved sleep, boosted self-esteem, enhanced brain function, and reduced stress and depression. However, all these benefits would prove ineffective if you are following the wrong routine. Different body types and different lifestyles yield different results. Avoid comparing yourself with others. Instead, consult with a professional fitness trainer to determine which physical activities are best for your body and mind. A personalized exercise routine promotes individuality and at the same time, achieves optimal results.

 

Creating A Healthy Eating Plan For Your Family

Creating a healthy eating plan for your family is a tremendous task for all the moms and dads. Kids can become picky eaters, and parents are susceptible to eating unhealthy food due to the stress of work and life. A growing body of research has also identified a strong link between poor food choices and mental health. 

According to Gary L. Wenk Ph.D., “The sufficiency of nutrition in a child’s early formative years may have long-term effects on the brain. As the shrinkage of the brain actually begins in young adulthood, any subtle influence of diet could start early and develop over a period of several decades. Certainly, diet is vital to brain growth and function throughout the entire human lifespan.”

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Know The Nutrients That Matter

Our bodies cannot produce all the essential nutrients to live a long and healthy life. There are a total of six nutrients that we need to learn more about to create the best eating plan for your family.

1. Vitamins

Good vision, normal cell function, overall growth and development, white teeth, and healthy skin are all results of the vitamins we consume. Vitamins play several vital roles in keeping our body in top condition and must be considered when creating a healthy eating plan for your family. There are a handful of vitamins that can be produced by the body, but most essential vitamins have to come from that food we eat.

2. Minerals

Minerals are multi-functional. They take care of several aspects of our healthy bodies by ensuring our bones, muscles, heart, and brain are in a good state. It is essential to consider that all minerals work hand-in-hand, but there are a few crucial minerals that carry out specific functions. Calcium improves bone integrity, Iron aids in the transport of oxygen to vital areas of the body, and Zinc bolsters your immune system, fighting off dangerous viruses and infections. 

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3. Protein

It is a highly-touted nutrient, especially when building muscles or working out, and rightfully so. Protein, known mainly as the building block of muscles, is utilized in the body for several functions, including repairing tissues. Enzymes, hormones, and other substances are also produced as a result of adequate protein consumption, strengthening bones, cartilage, skin, and blood.

4. Fats

Fats, in controlled amounts, are an essential component of a healthful eating plan. Essential fatty acids are one of the substances that the body cannot produce by itself. Several vitamins, such as Vitamins A (for vision and immune response) and D (for strong bones), are fat-soluble, which means they can only be taken advantage of if the body has a sufficient amount of fat. Make sure to distinguish between the two.

5. Carbohydrates

Carbohydrates are the best sources of fuel our body needs to carry out daily tasks. This kind of nutrient gets converted into glucose (sugar) that we burn throughout the day. We also need carbohydrates to think and focus, as our brains require this fuel to carry out complex functions.

6. Water

Water is so necessary and underrated that most people forget that this is arguably an essential nutrient to take regularly. Water serves as the delivery system that carries all cells throughout the body and oxygen to the brain. Without water, we would not be able to convert minerals, vitamins, amino acids, and other substances into useful forms. Water also doubles as a cleaning mechanism, flushing out unnecessary substances, toxins, and waste. Lack of water will lead to dehydration and may result in pains such as headaches, lethargy, and constipation.

Steps To Creating A Sustainable Eating Plan

Everyone is busy. The parents have work and a child to raise. The kids have school. The teens and young adults may have jobs as well. The household life is pretty hectic if you think about it. Because of this universal fact, consider the tips below to create the most efficient and effective eating plan for your family.

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1. Gather Every Member Of The Household

It is vital to have a sit-down with every member of the family to align the goals and reasons behind entering into a family eating plan. Aside from general weight loss and healthier living milestones, get into more specific discussions about why you want to join this challenge.

2. Remove All Unhealthy Food Options At Home

This is one of the most essential starting steps. Get rid of everything unnecessary. Temptations will lead to failure. Make it easier for everyone by eliminating all the junk. 

3. Make Commitments

Having a family member fall off the wagon will wreak havoc on the overall direction of your family eating plan. Make sure that everyone is committed to the cause. We recommend that everyone writes down their commitments, including duration, limitations, and reasons. Put it in an area of the house that would make the note most visible. The family eating plan will succeed if everyone is on the same boat.

4. Prioritize Variety

Keep the household menu palatable and varied. Repetitive meals will affect the momentum of a family eating plan in the long run. Do some research and check for alternative foods that can provide the right amount of nutrients. 

Choose Food And Ingredients That Are Accessible

The best eating plan for your family boils down to how available certain items are in your locality. Several family-friendly programs are published online, but make sure that these are readily available at your nearest shopping mart or grocery store. Work on building a weekly eating plan then try to prepare in advance for the months to come.

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Get To Your Healthiest Self With Your Family

Going on a diet is not an easy challenge, but make the rewards greater and easier to achieve by involving your family in your healthy eating plan. All of us need to live by safer and healthier options when it comes to nutrition. Begin your family health and wellness journey now.

 

 

How To Avoid Overexercising When You Can’t Leave The House

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I have done a lot of exercising ever since I heard from the news that people can no longer go out as freely as before. It was all due to the coronavirus wreaking havoc in every part of the world—the United States included. In truth, we have the most number of cases, with thousands of people testing positive every day. That’s why those of us who are still uninfected can remain that way if we stay at home.

Personally, this order has not bothered me much. I am not a people person, so I don’t miss hanging out with anyone. I have also been working from home way before the pandemic, so my bedroom doubles as my office. What saddens me is that I cannot go to the gym, which has been my favorite place since last year.

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To compensate for that, I started looking up exercises that I could do at home. So, I would pedal on the stationary bike, run on the treadmill, and do some laps at the pool. I even bought a large punching bag so that I could throw boxing and kickboxing in the mix. And from the typical two-hour workout at the gym, I spent four to six hours daily for all the exercises mentioned.

In case you are wondering, no, I am not training for anything. I just figured that that’s the best way to pass the time since I had nothing else to do. But then, I became more tired than ever—a feeling that used to go away after a day of resting. My stress level went up to the point that I could not concentrate on my work. Overexercising has taken a toll on my immune system.

Now, I am not a doctor, so I cannot tell you what vitamins to take or food to eat to boost your immune system. What I can only do is share the things that I have tried to stop overexercising.

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Pick Up A Non-Strenuous Hobby

The first thing you can do is pick up a hobby that does not require physical exertion. Say, why don’t you try sudoku or cross-stitch? If you are quarantining with loved ones, you can challenge them at Scrabble, Monopoly, Jenga, and other games. It will be cool if you come out of the quarantine as a guitar player.

Assuming you haven’t noticed the direction that I am trying to lead you to, your hobby can be anything that will not require you to stand up or move too much. You had done a lot of the latter when you overexercised; there’s no need for that for a while. Whether you are into board games, musical instruments, or crafts, go for it.

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Redecorate The House

Some people tend to exercise a lot because they either need to lose weight or gain muscles. The former is typical for those who suffer from obesity, diabetes, and various health conditions. The latter is done by folks who have already achieved their target weight and now wish to transform the remaining excess fats into muscles.

Well, since overexercising is out of the question, you can try redecorating your house. It is the most straightforward task in the world, you see. You may push or lift heavy furniture, change the curtains, and rearrange the décor. You will sweat, yes, but you won’t put your immunity in danger.

Final Thoughts

No matter how much you dream of having muscles, you need to stop exercising too much. Doing so will make it effortless for you to catch the coronavirus, which we all want to avoid.

Exercising For Beginners During Lockdown

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I have been into fitness since 2017. I do CrossFit on Mondays and Thursdays, Pilates on Tuesdays and Wednesdays, and kickboxing on Fridays and Saturdays. Considering I may not always have time for all of them, I have a mini gym at home, complete with a treadmill, a stationary bike, and some dumbbells.

How was I able to stay fit before 2017, you might ask? Honestly, I never tried any fitness program at the time. I was one of those in-denial folks who insisted on feeling like a size 6 even though they were size 16 in reality. My weight was off the charts; I would occupy two seats in buses every time.

What made me want to become fit was not the weird looks that strangers were throwing at me wherever I went. Instead, it was the fact that I developed Type II diabetes due to my obesity. The specialist thought of putting me on lifetime medication at once to regulate my blood sugar level. I took the pills bitterly for a few months until I decided to turn my life around. By 2019, I officially lost 60 lbs, and my doctor announced that I managed to kick diabetes to the curb.

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How Did That Happen?

My weight loss did not happen overnight, for sure. It took years of training and learning to love my body enough to avoid ruining it with delicious yet not-so-healthy foods. My parents also helped by turning into my #1 cheerleaders, especially when I wanted to give up on my most exhausting day.

Now, if you are reading this blog, your current situation may be similar to that of my past, and you want to lose weight, too. Although it can be challenging during this lockdown, the steps that have led me to where I am now will still work for you. Here they are:

Look For Inspiration Online

Your first task is to look for some inspirational people online. I am talking about the likes of Andie Mitchell, Erika Nicole Kendall, Monica May, and other bloggers who have lost a significant amount of fats over the years. In case you are into visuals, you may follow influencers such as Sarah Dussault, John David Glaude, Jordan Shrinks, etc.

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The goal is to figure out which individuals have succeeded in doing what you are trying to achieve. Many of them are very impressive, in the sense that they got rid of over 100 lbs. Some may even offer weight-loss tips on their channels, which you should keep in mind for future purposes.

Find A Program That You Want To Follow

The more you get to know such weight-loss champs, the more you can understand how they have done it. And before your search begins, I can tell you that most—if not all—of them follow a fitness program. Some may be into contact sports; others may be into individual activities.

Listening to fitness influencers talk about their routine extensively gives you a chance to know what programs attract you. This step matters because you cannot do more than a single session of an activity that you have not seen someone do and enjoy. Once you know a lot of things about it, though, you can figure out if you will try it or look for something else.

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Hire An Instructor If You Can

The last thing you should do is hire an instructor for your fitness program of choice. In case money is not an issue in your household, you may check if the influencer’s instructor can accommodate you. Otherwise, you may ask the staff at a local fitness center if they can recommend an instructor to you.

Final Thoughts

I used to think that I was happy with my 200-lb self, that I did not need to lose weight at all. But I later realized that it was just me trying to convince myself of that.

You should be confident in your own skin, but you must also accept that going on a weight-loss journey is the only way to live longer. That is especially true now that there is a pandemic.

Good luck!

Dieting Your Way Through Flatter Abs

 

Source: goodhousekeeping.com

 

The Dangers of Belly Fat

 

We often complain because we can’t get rid of our love handles or beer bellies, or just simply put our belly fat. For men and women alike, the belly is one of the most critical parts that need to be worked on because it does make a difference physically. However, belly fat needs to be reduced or eliminated not only for cosmetic reasons but for health reasons as well.

 

The bad news is, belly fat poses a risk for serious conditions such as diabetes, heart disease, hypertension, hypercholesterolemia, dementia, and even cancer. Let’s keep in mind that our bellies are just below some of the most vital organs in our body – the lungs, the liver, and the heart.

 

Our belief, on the other hand, that exercises like sit-ups and doing a hundred crunches a day, isn’t really the way to flatter abs. It is more about how and what we eat that mostly matters. Thus, dieting plays a major role in fighting off that visceral fat and keeping ourselves fit and healthy.

 

Great Diet Tips and Habits for Flat Abs

 

Source: eatthis.com

 

 

  • Cucumbers
  • Bananas
  • Lentils
  • Papaya
  • Fennel
  • Chili peppers

 

  • Keep it whole. Consuming whole grain carbohydrates actually helps you lose the weight. Studies showed that refined sugar and other processed foods resulted in the production of more fat in the mid-abdominal region. The belief that carbohydrate is the enemy is truly a misconception, as whole grain carbs like oats, quinoa, brown rice, and barley are an abundant source of fiber which helps in digestion and metabolism and consequently, to flatter abs.

 

  • Ginger calms and slims. Ginger has a lot of known benefits but it turns out that the roots help slim down the belly. For many decades, adults have utilized ginger as a cure for bloating and for weight management. Individuals who have regularly been drinking ginger tea attest that they feel fuller when they have a cup even before meals.

 

  • Meditate to get rid of anxiety. Anxiety is known to increase cortisol, the body’s stress hormone which contributes to the increase in our body’s fat, including fat in the abdominal region. Getting into some kind of healthy and relaxing routine such as meditation, yoga, or simply breathing exercises can tremendously help alleviate anxiety and other negative emotions that trigger the increase of cortisol. These practices also keep the body fit and rejuvenated.

 

  • Planking, not sit-ups, works your abs effectively. Planking is one of the most effective core strengthening exercises that is recommended for a stronger and flatter belly. It is considered a full body exercise since it also engages the trunk, arm, leg, butt, and back muscles. To give the usual planking an oomph, bow your head down so that your chin points to your toes while you’re squeezing your belly.

 

Final Thoughts

 

Source: isys6621.com

 

Indeed, you won’t get that six-pack abs with just sitting down and eating potato chips or pizza for dinner. It takes some effort and discipline in terms of your usual activities and the usual food you eat. Definitely, making peace with food and knowing what to put in that body would go a long way to a flatter belly and a healthier you.

The Link Between Sugar And Depression

Source: bebrainfit.com

 

Sugar and depression have been suspected as interconnected for a long time now. It is said to be one of the most guaranteed cures for depression – eat a candy and you’ll feel good! But now, with the emergence of scientific studies on how bad sugar can be for the body, can it really make you feel good?

 

Mood Disorders Are Triggered By Excess Consumption Of Simple Sugars

There you have it. The feeling of hunger makes you naturally miserable, bad-tempered, and irritable. This is the natural reaction of our brain and moods, both positively and negatively. According to Britain’s Brain Bio Centre, there is a clear link between a person’s mood and blood sugar balance. In fact, poor blood sugar balance is considered one of the major causes of mood disorders.

 

“Fluctuations in blood sugar also can change your mood. High blood sugar often can lead to irritability, while low blood sugar can bring about feelings of anxiety, depression and lethargy,” wrote Donna M. White, LMHC, CACP.

 

Sugar in the body must be balanced because it is an important component of a healthy diet. It is usually extracted from the fruits and vegetables’ complex carbohydrates so many think that it’s okay to over-consume. This is the problem in most Western diets.

 

Today, people get their carbohydrates from carbohydrates in processed food like:

 

  • White bread (Other baked goods)
  • Candy
  • Soda
  • Pasta

 

These processed foods have artificial sugar added to them. The sugars replace the important nutrients and vitamins for both mental and physical health, which can be harmful to the body.

 

The Evidence That Sugar Can Cause Depression Is Strong

 

Source: nymag.com

 

There are lots of studies showing sugar to be depression’s risk factor. According to a study conducted in 2002 that involves Canada, Germany, New Zealand, France, South Korea, and the U.S., sugar consumption is directly linked to the high rate of major depression in these six nations.

 

A similar study comprised of 3,456 middle-aged adults showed the following results:

 

58% who ate processed foods has increased depression risk

26% who ate whole foods has reduced depression risk

 

In another study that includes 8,000 people over 22 years – their diets were tracked, as well as the results of these diets. It showed that people who ate over 67 grams of sugar daily are 23% more likely to be depressed than those who ate 40 grams and less.

 

“The sugar and depression correlation surfaced during the first five-year survey (early on in the study) and continued as a significant correlation throughout the life of the study,” wrote Mary C. Wiley, PsyD.

 

And finally, another study that involves 70,000 postmenopausal women showed that those with higher glycemic index scores consumed a lot of refined grains and added sugars. This later leads to increased risk in depression.

 

All of these studies point towards one thing – people who consume processed foods (lots of salt and sugar) are the ones who are at most risk of depression. Having a hypoglycemic reaction when the blood sugar is low will make the body realign its entire chemistry by sending out stress hormones. This leads to the feeling of anxiety and lower moods.

 

“I like to tell my patients there’s a truth to the saying, ‘You are what you eat,’” said psychologist Deborah Serani, PsyD. “High levels of sugar in the form of simple carbohydrates leads to spikes and crashes in glucose levels, which can worsen mood, increase irritability, agitation, irregular sleeping, and increase inflammation.”

 

Empty Calories Are Replacing Important Nutrients

 

Source: 2012books.lardbucket.org

 

Empty calories are the factors that link simple sugars to depression. These calories replace the body’s nutrients, but also deplete the ones that are already in the brain, especially the B-vitamins and chromium. They are also responsible and related to the following:

 

  • Mental Health Disorders
  • Obesity
  • Diabetes
  • Alzheimer’s
  • Dementia
  • Cardiovascular Disease

 

Diets involving high sugar affects the body in a way that it is not able to remove stress hormones like cortisol and adrenaline. It doesn’t include nutrients that can help with these hormones. On the other hand, diets involving fewer simple sugars help in providing protection against dementia and depression.

If you want to avoid depression, the best option is to reduce its risk factors and one factor you can watch out for is sugar consumption. Instead of turning to sweets when you feel troublesome, go to BetterHelp instead. That will allow you to get to the bottom of everything instantly.

Couple Workout Can Be An Alternative To Marriage Counseling

 

Do you often see couples looking so in love? It’s quite fascinating how they maintain their relationship despite the years passing. After all, it is a common fact that the honeymoon stage weans and plateaus into the ordinary course of everyday life. Experts believe that one of the secrets to a successful marriage or relationship is doing something together or sharing a particular interest or hobby.

The best example of this is working out or exercising together. The benefits of physical fitness are already highly emphasized and backed up by countless recommendations and research, but by doing it along with a partner or spouse, the synergistic effect is impressive.

Lisa Chapin, MA, NCC, LPCC, wrote, “With all the things that pull couples apart, health and fitness should not be one of them. Finding an exercise program that a couple can do together can have many physical, mental, and emotional benefits for the overall health of the relationship.

BetterHelp counselors have also compiled their observations on couples who work out together. The results were very promising in terms of maintaining a happy and contented relationship. 

Source: pixabay.com

 

Hitting Two Birds With One Stone 

Juggling marriage life is no easy feat despite how good you are in prioritizing and managing time. Allotting date nights every week is easier said than done. Working out together is a productive timesaver since it addresses the daily amount of suggested exercise as well as spending quality time with your partner.

These routine activities might sound trivial in sustaining a marriage but in the long run, the consistency and the time spent will result to good memories and a strong foundation for the relationship and might even spare you from going to marriage counseling.

“When you’re sweating it out at the gym together, your partner is experiencing you as being strong and fit. Consequently, when they may want to try rock climbing or go paragliding, they naturally think of you,” said Rhonda Milrad, LCSW. “You two now find yourselves creating lots of meaningful memories, bonding over common passions and setting the tone for a fun, spicy relationship.”

More Fun With Sex 

Source: pixabay.com

When you exercise, the body releases the happy hormone called endorphins. And the good news about endorphins is that they are responsible for boosting one’s sex drive. It is the body’s natural narcotic, and the euphoric rush felt during a workout can also promote an increase in sex drive and self-confidence.  

So, you do the math and let us know if we are not telling the truth. 

Having A Friend And A Competitor 

Are you starting to feel the sparks dwindling? Do you think that your relationship needs a tad bit excitement? Are your daily lives starting to feel monotonous? A healthy challenge for you and your partner can add playfulness and healthy competition in your relationship. With the demands of handling career and the household, it is common to feel that you are changing both as a person and as a couple.

Being playful and flirtatious would be the last thing on your mind. This can be remedied by trying a sport together or working out under the environment of friendly competition. Challenge your spouse to a sprint race or who gets the fastest time in the circuit workout. Make sure that there is a prize or incentive just to spice things up!

Accountable To Your Partner 

Source: flickr.com

“When partners care about fitness—their own and their partner’s—it becomes easier to achieve fitness goals,” wrote Theresa DiDonato Ph.D.

Experts say that exercising with a buddy or partner often leads to successful goals. This is because someone is looking out for you concerning your workout sessions. Somebody will call you out when you are unmotivated on your workout or somebody will confront you when you are skipping gym nights for Netflix. A study done by Prevention Magazine concluded that 94% of couples who work out together stuck to their workout plan. Make your partner accountable and vice versa. 

Every relationship has its flaws. It’s not all summer time and spring fever for the two of you. The point of doing things together as a couple from time to time will allow each other to feel and stay connected while staying healthy. You both have a purpose of ensuring that you not only feel physically healthy but also achieve a mental wellness of having a stable and happy relationship.