Saving Mental Health

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Our mental health is something that continually changes regardless of what different things are in front of us. Whether we are in a state of calmness or the midst of anxiety, it always passes and often in flux. There are times that we immerse ourselves in the world of mental health treatments such as therapy and medication. We still want to find ways on how to maintain a better psychological and emotional health. But what we do not notice is the process of us always returning to the fundamentals of battling mental health issues.

Taking Care Of Ourselves

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One of the most underrated ways of battling mental health condition is taking care of ourselves. Perhaps that is because incorporating healthy habits is not always as exciting as our current damaging lifestyles. These include drinking a lot with our friends, sleeping late nights, eating junk foods, etc. Most of the times, taking care of ourselves is boring and monotonous.

“Engaging in self-care is a way of signaling to ourselves that we matter in our own lives. You do not need a lot of time, money, or exotic new activities to improve your self-care,” wrote Katherine King, PsyD.

In some cases, it does not resonate in an instant because nobody cares about the positive result. However, the best part of its adjustment is its ability to reduce stress, anxiety, as well as depression. Taking care of ourselves finds a way to heal our emotional and mental dilemma. The changes don’t have to be that meticulous, though. Getting enough sleep, eating healthy food, and exercising 3x a week can be enough to make a huge impact.

The truth is, the process of emotional and mental healing is an individual journey. The things that help others do not guarantee to work for another. Yes, some people take medication, and some of us don’t. Some of us want to be surrounded by people, and some of us want isolation. Some individuals want to talk things over, while some want to process their issues internally. Everybody is different, and we need to look through that. Therefore, the fundamentals of taking care of ourselves are dependent on how much effort we can process so we can recover.

“The idea of self-kindness is to practice being gentle on ourselves when we experience setbacks, and to treat ourselves with the same kindness that we would extend to a close friend,” wrote Elizabeth Hopper, PhD.

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Depression, anxiety, and stress are the damaging things we all do not want to experience. It is not advantageous, and it will never become useful at all.

But you see, there is no exemption to it. Everybody can suffer and struggle with these unwanted mental conditions. With that, we have to set goals and focus on stuff that can help us maintain a better development. It will inspire not only our lives but also the people surrounding us. We have to take care of ourselves so that we can take care of others.

“Instead of avoiding struggles, you learn from them. You trust your own instincts and abilities because they are uniquely yours,” wrote Deborah Serani, PsyD.

Implementing mental health solution in our lives is not easy. Finding the balance in living the world of uncertainties can bring more pain than relief. But with proper guidance and enough information, we can change things. We can look for ways to help ourselves and others to get rid of any emotional and mental health problems. As long as we are determined to save ourselves, there is no way we will not make it.

Reasons Why Exercise Shows No Improvement

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I am confident that you already considered exercising. You managed to start working out in your home and maybe got a membership at the gym. You pictured yourself attaining a great body and that you desired to live a healthy lifestyle. I also know you tried learning the benefits of exercise to your emotional and mental health. But considering you’re reading this article, I can say you are looking for an answer to the question in your mind. Perhaps you are wondering why exercise shows no improvement in your life. With that, let me give you a couple of reasons.

You Don’t Feel Like Getting Fit – One thing that stops people, including you, from exercising is the feeling of not getting anywhere. Maybe you already spent a lot of time, energy, money, and effort to see positive physical results. However, your motivation cracks down because you see no sign of physical improvement. The thing is, the best results from exercise do not happen overnight. You will never achieve the kind of fitness you want just because you spend a couple of hours a day working out. It is not like that.

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You Love Eating A Lot – The misconception of losing weight is that you rely on exercise to achieve a fit body. What you didn’t know is diet plays an essential role in the process. When you exercise often but don’t consider eating healthy food, you are wasting everything, including your effort, time, and money. As a result, you lose the enthusiasm to do what you have to do. Admit it, instead of avoiding unhealthy food; you consume more because you thought exercise alone could save your health. That is one bullshit idea.

You Can’t Stay Focus With A Busy Schedule – Another reason why you don’t often see positive results in your fitness journey is your inability to handle your busy schedule. Yes, it is understandable that you have to consider your priorities first. But when you don’t want to put your health and fitness on top, then you shouldn’t have to complain about the slow progress. You need to understand that your determination and motivation is vital in managing your priorities. So if you don’t consider exercising as part of it, then don’t expect a great outcome.

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 You Constantly Make Excuses – Not all people are motivated to exercise. Most of them appear more focused on finding excuses. Why is that? Well, maybe they don’t entirely see the significance of having a healthy mind and body. Or perhaps they don’t feel like going to the gym alone. Possibly some of them can’t stick to their routines and often look at the impossibilities rather than the solution. If you are like that, then it is guaranteed that exercise will show no improvement in your life at all.

Exercising has a lot of benefits. I’m sure you already know it. However, if you are not willing to change your mentality towards the beneficial habit, you are worthy of its result.

Exercise Is Hard (Or Is It Really?)

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Exercising can be so hard. There are routines that we need to follow, and sometimes, these include lifting and other extreme physical torture. However, the problem lies not in exercise itself, but on our ability to look through its benefits. You see, most of us want an immediate result, but exercise cannot provide that for us. It needs a lot of time, effort, and motivation for us to obtain what it promises to give us. However, despite that idea, we still have lots of complaints concerning the habit. We often think about its entirety as “impossible.” But is it really?

Real Talk

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Honestly, exercise is not the issue here. It is our motivation to continue doing the things we know are hard and complicated. We are humans, and as much as possible, we want to stay away from hardships and sacrifices because a lot of us cannot tolerate the pain and suffering. With that, we lose interests by thinking and focusing on how hard exercising will become. We do not motivate ourselves enough because we are not used to working on long-term effort and sacrifices. Honestly, a lot of people can start working out. However, only a few of them are willing to continue until the end. That is because of the mentality and the will these people have that others don’t.

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The significant factor that affects our ability to concentrate on our desire to achieve our goals is our life perspective. We are born to adapt, but we don’t like to struggle. It is our nature not to fully commit ourselves on things we do because we don’t want to feel pressured. Regardless of the result is beneficial, we only want what’s easily attainable. That is the problem. We want things so bad, but we do not consider encouraging ourselves to stay on track. With that, we sour grape and let things go.

As much as possible, we want to conserve our energy. That is the reason why we love resting and not exercising. We get tired and exhausted on doing things that we think are heavy, complicated, and extreme. But the essence we don’t see is the significance of exercise in our mind and body. Because when you look at our current lives, with all the technology beside us every day, we find no time for physical activity. We don’t consider it part of our routine. With that, we set our minds that exercising is hard because we are not used to it anymore.

Exercise Is Not Hard

A lot of people used to say that when we find the right reasons to continue what we started, we will never have reasons to quit. That is true. When we know and value the importance of exercise in our lives, there is no way it will become a burden. It will never be hard, and it will become something that we will wish to do more often. So instead of thinking that exercise is a complicated and tiring task, we need to reset our minds and focus on its benefits.

Exercise And Mental Health

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When you are depressed, the tendency is that you will always feel tired and exhausted. That is, regardless of being active all the time. Even if you love exercising, the mental condition can take over. And on its course, it will eventually affect your way of living. It will result in a loss of interest in trying new things and getting socially anxious. Inactivity feeds your mental illness. If it continues like that, it will create a spiral that will soon become hard to break.

The Sad Truth

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In today’s world, it is unfortunate that almost all people demand more from their brain function but less from their physical activity. Due to technological advancement, it becomes a regular habit not to force one’s physical strength because people don’t have to. That is the reason why there is imbalance well-being that takes away all the advantages of healthy living. Your body craves more rest during a long period of inactivity. That is because it gets used to not doing anything. There becomes a buildup of high levels of stress. It tears and wears your mind and body without an effort. So before you get stuck in a situation that will damage your entire life, you need to start considering getting back to your healthy lifestyle.

“If your job is sedentary, you can break up that time with bits of activity to improve your health,” wrote Holly Larson, MS, RD.

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What you have to understand is that your body needs to get moving. You have to exercise to get the necessary energy that activates your immune system. You have to restore the lost balance of your overall well-being by providing enough physical strength that is useful for everyday task. With that, exercising becomes beneficial. It releases tension and allows you to rest. It helps in creating almost endless positive effects, including physical strength, well-functioning senses, flexibility, and high endurance.

Exercise does not only focus on fighting stress but also caters other mental illnesses as well. These include anxiety, depression, and even attention deficit disorders such as ADHD.

“There’s good epidemiological data to suggest that active people are less depressed than inactive people. And people who were active and stopped tend to be more depressed than those who maintain or initiate an exercise program,” said James Blumenthal, PhD.

Due to its effect on increasing dopamine levels in the brain, it helps improved mood, better cognitive learning, and mental alertness. It also serves as a stress-relief activity that doesn’t necessarily take a lot of time and money. And contrary to what others know, exercise does not have any adverse side effects. So you will not worry about how it will damage your psychological health. The truth is, it is, in fact, one of the most recommended habits that most psychologists and therapists’ advice.

Take Away

You need to pump your mind and body to recover from the effects of depression field stress. And one way to do that is to continue exercising. There is not enough reason for you to stop doing it. Because with all those emotional, physical, and mental benefits it can provide, why should you not want to do it?

“Exercise is free of charge, easy to access and available for everyone. Exercise can be used as a stand-alone treatment for some mild-to-moderate conditions or, more effectively, in conjunction with other mental health treatments,” wrote Christina Hibbert, PsyD.

The effects of exercise can exceed your expectations. It does cater not only your immediate needs but also creates a long-lasting development your brain and body deserves. So focus on it and never stop doing it.

Therapist’s Guidelines on How To Prioritize Yourself

Are there times when you feel that you have done everything, but something is still missing? Do you feel that your life has become more difficult than it was in the past? Did you recently go through a heartbreaking or traumatic experience that makes it challenging for you to get up in bed?

If you answered yes to all these, then it is time that you consider improving your mental health. According to a therapist, one of the ways on how to make it happen is to learn the art of prioritizing yourself at all times. He mentioned that just because you are showing a high level of self-love or self-esteem does not mean that you are selfish. Instead, it is a manifestation of how good you are when it comes to taking good care of yourself.

“Maintaining a certain regard for ourselves and engaging in self-compassion and self-care are actually fundamental to creating a good life for ourselves and the people who matter most to us,” wrote Lisa Firestone, PhD.

 

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For today’s article, we are going to talk about or share some of the essential strategies or techniques that you need to remember when it comes to prioritizing yourself. Keep in mind that you do not only need to focus on the physical wellness aspect but also your mental health. As such, the process may be exhausting on your part, but it will be worth it. Here are things to remember:

Live Life With Gratitude

The first technique that you must master is the art of saying thank you. Make gratitude a big part of your day-to-day life. Do not let every moment past without feeling grateful for whatever you have. Take time to appreciate or thank the people who have stood by your side from the beginning or the things that continue to make you happy.

“Feeling and expressing gratitude turns our mental focus to the positive, which compensates for our brain’s natural tendency to focus on threats, worries, and negative aspects of life,” wrote Melanie Greenberg, PhD.

The more you have gratitude in your heart, the easier it would be to feel good about yourself. If this continues to happen, you will start to make it a habit to care for yourself or prioritize it in everything that you do.

Be Careful of Your Food Intake

As much as possible, avoid eating too many food items that do not contain any nutrients at all. The best and ideal thing to do is to follow a balanced diet so that you can enjoy its benefits and advantages. Otherwise, you will end up suffering from any illness or sickness. Take note that being sick can have adverse effects in your life. You may end up feeling annoyed or irritable at all times. It can be bad, especially if you are not good at handling your emotions. As such, it is best to go for food items that are low in fat and high in fiber. Create your meal plan to avoid getting tempted into consuming meals that are unhealthy for you.

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Exercise 3x A Week

Another technique that you must not neglect is the significance of exercising regularly. Take note that you do not need to do it every day, particularly if you are busy at work or in the office. However, you must do it at least three times in one week.

Remember that exercising or being physically active is not only ideal for your physical health. Aside from controlling your weight, it can also help in improving your mental health. If you go to any therapist or psychiatrist, for sure, he will recommend you to go out for a quick run or go to the gym for your exercise. Said activity had been proven to be effective in helping persons overcome depression or stress.

“Exercise has been researched and validated for treating a variety of mental issues and mental health conditions, including depression, anxiety, eating disorders, bipolar disorders, schizophrenia, addictions, grief, relationship problems, dementia and personality disorders,” wrote Christina Hibbert, PsyD.

Avoid Any Form Of Negativity

Remind yourself that the kind of people that you surround yourself with can be the source of your energy or the primary reason for its depletion. Keep in mind that you do not need any form of negativity in your life. If you truly want to care for yourself, you will avoid getting bad vibes at all cost. As such, it is imperative on your part to choose the things or people that affect you. Keep yourself away from all the stressors that can only make things worse on your part. Otherwise, you will end up feeling unhappy and satisfied with your life. Negativity can bring in pain and sadness since it will bring you down constantly. Learn how to choose your battles at all times.

 

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Conclusion

 

Remember that you always have a choice on how to live your life to the fullest. Just because you encountered pain or suffering at some point does not mean that there is no way out. Start with caring for yourself and all the good things will follow. Remember that you can make all things possible.

 

Get In Shape Despite Your Toxic Life

 

 

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Are you one of the struggling individuals who want to stay fit and healthy but just can’t because your work schedule is killing you? I am! I’m a full-time employee in a big company, and I didn’t get the praise and salary increase just by sitting around and going to the spa or the gym. I am a dedicated worker who can’t think of a week in my life when I didn’t go overtime. So as much as I want so much to keep in shape, at the end of my workday, the exhaustion, anxiety, and fatigue would catch up with me.

Finally, just last month, I found my saving grace – Chelsea – a cousin of my colleague from work. She’s a yoga practitioner, and I met her at the office when she went to fetch her cousin. We talked about getting in shape, and she gave me awesome tips that have helped me balance my work and my health. I’m sharing these with you here in the hopes that you, too, might get positive results.

Plan Your Week

This one could be the most crucial tip of all. If you’re working full-time and you need to attend to the needs of your children and your spouse, you’ll save big time if you plan your week ahead. What I do is I open my notebook every Monday, and I jot down my schedule for the whole week. I begin with the time I wake up and my time for a lunch break until the time I go home. I had struggled with when I could sneak in healthy eating and exercise in the middle of my schedule.

After you’ve made a draft of your week’s schedule, identify the days that you can squeeze a short workout or time to fix your meals for tomorrow. If you need to get out of the house very early, then you’ll need to ready your food the night before. Maybe you can spare 20 minutes in the evening to do some abdominal exercises or a quick cardio session? Don’t worry if things will go wrong at first, or if you aren’t able to stick to your weekly schedule. It’ll smoothen out eventually. Be patient.

Create Achievable Goals

You know you can’t do an hour or two in the gym, especially on toxic days when your hands are full of work and chores. Be truthful. If you’ll be arriving late on a Wednesday and you still need to cook dinner, perhaps you won’t be able to do that quick workout. How about writing the days that you are 80% to 100% you can do the 20-minute exercise? Your most important goal is to stick to your weekly plan and commit to performing your workout when you say you can fit it in.

Prepare Meals In Bulk

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The best thing that can guarantee consistent healthy food throughout the week is to cook in bulk. If you’re catching up on deadlines this week, you won’t have time to make a complete dinner every day. So cook food that would last two to three days, the period for food to spoil. This way, you only get to cook two or three times for the whole week, plus more time to do your exercises.

Don’t Give In To Your Cravings

You usually have cravings when you’re on a low-calorie diet, and your body lacks nutrients. During this time, you are highly stressed and emotionally unstable. When you notice that you are feeling this way, find the means to calm yourself down so you can’t think of stress eating. Take a shower, drink chamomile tea, or learn some yoga poses.

Additionally, let me tell you honestly that I DO NOT follow a very strict diet. I just eat clean, meaning that I don’t consume processed food as much as possible. If you want to modify your lifestyle permanently, you’ll have to ‘tighten that belt’ as you will be committing to this way of eating for the rest of your life.

Hydrate

Hydrating is a vital part of maintaining proper metabolism. When you’re busy most of the day, you forget to drink enough water, and often you think you’re hungry, but you’re not actually. You’re just thirsty. Before you chew something, take that bottle and drink first. You’ll realize how much better you’ll feel when you’ve curved that craving.

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Don’t Be Super Serious

There are weeks when you successfully follow your plan, and there are others when you just fall off the wagon. Things happen, and we can’t control them. Maybe you had to pick up your kid earlier because she got sick in school, or your boss asked you to do a priority project that couldn’t wait till tomorrow, so you missed your chance at preparing meals and doing your workout. Don’t exaggerate that frustration. It’ll only stress you out and activate your hunger pangs. You already know this, but maybe somebody needs to tell you: It’s okay to fail once in a while. What matters is that you are determined to get back on track, back to where you left off.

 

 

 

Why Aren’t My Abs Exercises Working?

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You’ve been sweating it out every day just to achieve a six-pack, and yet after a month, you don’t see even a single pack! What’s the problem? What are you doing wrong? Here are some abs exercise mistakes that you’re probably committing – and you don’t need a therapist for this one! Just a few body adjustments and the right moves.

Problem #1. Your form might be poor.

Incorrect body mechanics can disrupt an effective move, which really won’t do anything for you if you’re all sloppy. When you’re pulling your neck, your abdominals slack off. Using your momentum instead of utilizing your muscles also won’t make the abs work. Your hips will just sag, and it won’t keep your abs contracting when you move. You need to feel that those abdominals are controlled to reap the benefits. You can better do that if you check out your form in the mirror initially, so you’ll see a good picture of where the form is wrong.

Problem #2. You’re not doing the right moves.

Samantha Clayton, a personal coach, and star in BeFitin90 channel, says that sit-ups are the worst regimen for a flat belly, as most of the work will be placed in the hip flexors rather than in the abs when you strain your neck. The most recommended techniques that provide maximum effort of the abs are Pilates-based exercises, which keeps the entire body activated. Bicycle crunches, plank poses, and other functional movements target the deepest layers of the abdominal muscles. Using stability balls can also add more to your crunches, as these tools test your ability to balance and push your core muscles to contract.

Problem #3. You’re not eating the right food.

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As they say (and experts agree), exercise is only 20% of the secret to effective weight loss. This is also true for achieving flat abs. Eating a healthy diet is the fastest way to a six-pack. You could sweat it out with a thousand crunches a day, but if you’re eating way too many calories, your fat will overwhelm those abdominals! If you want fast and great results, eat fewer carbohydrates and monitor your alcohol and sugar consumption. Instead, load yourself lean protein such as white chicken, turkey, lean beef, fish, beans, and low-fat dairy. It’ll also be great to avoid fruits and vegetables that are starchy.

Problem #4. You’re not practicing the correct breathing patterns.

Yoga doesn’t make you lose a lot of calories, but because it encourages you to do breathing exercises that are focused on the belly, it is effective in reducing the fat belly. Breathing should be primarily integrated into any abdominal exercise. Why? Because your tummy is located just behind the abdominal wall, and incorrect breathing pushes the tummy to protrude outside, which is the opposite of what you want to achieve. The breathing pattern taught in yoga begins with an inhalation to prepare followed by an exhalation while pulling your belly button against your spine. This effectively contracts your abdominals throughout the whole breathing cycle — people who do this claim that they see a difference immediately.

Problem #5. You’re too caught up in the numbers. It’s been a proven fact that when you do the same exercise routines every day without altering the number of repetitions or weight size, you won’t get significant results anymore. Your body is quick to adjust, and so it will easily get used to specific exercise regimens. Whether you’re doing exercise at home through DVDs, or you’re going to aerobics classes, or you work out regularly, you should remember to change or introduce your body to a new routine. You’ll know when it’s time to change it up when you don’t feel sore after exercising.

Problem #6. You’re a worrier.

Worry and anxiety are precursors to stress, depression, and sleeplessness. Without sufficient sleep, cortisol in the body increases, weight gain occurs. Counteract the stressors by doing activities that you enjoy, learning a hobby, exercising, and meditating. Inactivity adds more pounds, and most often it rests on the belly. Be active and be positive.

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Problem #7. You’re making shortcuts or speeding up on your workouts.

Doing your repetitions quickly instead of systematically will not end up in a flat belly. Slow, sure, and controlled are the key. This process increases muscle fibers and strengthens muscle bulk. Moves become more effective. One powerful technique to try instead of doing 60 crunches is to do a crunch and hold it for 60 seconds.

These are surefire ways to achieve a six-pack – powerful abs that will make you proud of all your hard work!

10 Digestive Enzyme Options For Bodybuilders In New York Or Anywhere Else

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When your goal is to become a bodybuilder in New York – or anywhere else – but you are closer to going to a therapist out of desperation than bulking up, it might mean that you need to take digestive enzymes.

I am personally not into hardcore training, yet my fitness instructor has talked to me about it. Turns out, to pack on mass and achieve that physique, it is essential to eat protein-enriched meals multiple times a day. The task shouldn’t pose any problem unless you have a slow metabolic rate in the first place.

In case you are unsure of what digestive enzymes are beneficial for bodybuilding, here are the ten option you may consider.

Amylase

Have you ever wondered why a boiled potato or steamed rice tastes sweet after chewing on it? No one cooks them with any form of sweetener, but it seems like there’s sugar mixed with it.

The reason is that there is your saliva has amylase, which breaks the carbohydrates down into maltose, or malt sugar. The salivary glands generate this enzyme so that your body can process the starch fast. Nevertheless, the reaction gives off a disaccharide; that’s why you should still chew the food well for complete digestion.

Once maltose enters the digestive tract, the pancreas will then produce its version of amylase – the pancreatic amylase – and split it into two glucose. The simple sugar can now enter your bloodstream and energize you.

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Cellulase

Do you feel as if your new-found love for fruits and vegetables still hasn’t helped to improve your absorption? The issue may no longer be because of the foods you ingest. Bloating or constipation can occur if you have cellulase deficiency.

A human cannot naturally generate this digestive enzyme, you see. It originates from plants; hence, your meals should consist of fiber-filled produces. All the same, consider asking a doctor before taking cellulase supplements.

Lactase

Milk is the go-to drink for people who want to gain weight. It also contains slow (casein) and fast (whey) proteins that produce amino acids in the body for muscle function. Because of that, some bodybuilders make it a post-workout beverage.

However, if you are lactose intolerant, you may consult your physician regarding lactase supplementation. This digestive enzyme is supposed to be naturally generated by humans, but those who show intolerance to dairy products may not be able to do so. By consuming lactase, therefore, you can drink milk without experiencing adverse effects.

Protease

Imagine the long toy train you probably had as a kid as a protein chain. When playtime is over, you must put it back in its box. The problem is, the train won’t fit if the passenger cars (the amino acids) remain attached unless you use a tool like a protease to break them apart.

Also known as peptidase, it is a digestive enzyme that exists throughout the gastrointestinal tract. Its three major types are chymotrypsin, trypsin, and pepsin.

The progression begins with the latter, which is a by-product of the stomach. This molecule can chop a long chemical chain into smaller bonds. The peptides that pass through this zone then encounter chymotrypsin and trypsin on the way to the intestines. Like the pancreatic amylase, they come from your pancreas. These enzymes digest the peptide bonds until they become amino acids again.

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Lipase

While sugar can convert into fat when unused as energy, it may be difficult to reverse it without lipase. The same idea is applicable for butter, cheese, and various fatty foods that you ingest.

You see, since fats are oil, they cannot dissolve in water. Lipase can assist with this process, though; that’s why you must ensure that your supply of the enzyme doesn’t deplete. Otherwise, you may suffer from hypertension, heartburn, and diarrhea, among others.

Pectinase

In case your reason for weight lifting is to reduce the body fats, you need to curb your appetite first. A remarkable compound that you need for that is pectin, a fiber that’s abundant in apples. It should ideally make you feel full for hours, so you won’t become tempted to overindulge. But once it upsets your tummy, it means you lack the enzyme pectinase.

Invertase

If an amylase can hydrolyze carbohydrates into malt sugar, invertase can break down sucrose into fructose and glucose. This digestive enzyme is hugely relevant, mainly because a whole heap of foods we consume has table sugar.

The invertase, or sucrase, prevents the sweet molecules from staying too long in your gut. Many also believe that it eliminates intestinal bacteria. Hence, it can perform wonders for your stomach’s health.

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Alpha-Galactosidase

As healthy as legumes, fruits, nuts, and vegetables may be, the truth is that they contain complex carbohydrates. When you have a hard time digesting them, you’ll often produce gas, which is quite embarrassing anywhere you may be. To avoid that, you should think of ways to receive a proper amount of the enzyme alpha-galactosidase.

Phytase

Seeds, wheat, and cereals are products whose outer layers have phosphates and minerals attached to phytic acid. The only enzyme that can liberate these essential nutrients is the phytase. Without it, you might not absorb the calcium, zinc, magnesium, or iron in such foods and lead to mineral deficiency.

Xylanase

The last digestive enzyme that the body needs is xylanase. It works to collapse the hemicellulose in plant varieties into xylose, thus making its absorption into the bloodstream easy. Although there are live microorganisms in your stomach that produce this enzyme, they are not sufficient for all the fruits and vegetables you might consume daily.

 

Ask your doctor and fitness coach regarding the digestive enzymes that may be useful for your bodybuilding dream. Good luck!

How To Overcome Social Anxiety When Working Out

Exercising with friends or even strangers will always be better than doing it away from everyone. Someone can spot for you while you lift weights in the gym, after all. When you feel tired, you may get inspiration from others who work hard to achieve their fitness goals. Most of all, you cannot procrastinate when there is an instructor who reminds you of your sessions early.

The reality, nevertheless, is that you may only realize its benefits months after working out with other people. For instance, when it is your first time at a gym or in a Pilates studio, being around many new faces may make you nervous. You become self-conscious; you cannot do the repetitions correctly. Your eyes often roam around the room too, wary of the glances that others might throw at you.

Chances are, you are developing social anxiety at this point. “Social anxiety is a perception that there is something embarrassing and deficient about us, and, unless we work hard to conceal or hide it, it will be revealed and we will be judged or rejected for it,” said clinical psychologist Ellen Hendriksen, PhD.

“These fears can be triggered by real or perceived criticism by others and can impact a person at school, work, a social gathering, crowded place like restaurants, bars or sporting event, and even places like doctor’s offices or stores,” added Jesse Matthews, PsyD.

If you wish to overcome it so that you can work out in peace, check out these tips:

1. Be Realistic

From the get-go, you need to remind yourself that the individuals you see at the fitness center are not there to gossip or size people up. They want to tone their body or strengthen their muscles like you. Your appearance won’t matter to most of them; that’s why you have to stop worrying about their perception.

“Once you’re aware of your thoughts, guide yourself toward confidence-building statements.These statements will help you focus on your skills and abilities rather than others’ opinions,” wrote Michael Gervais, PhD.

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2. Avoid Peak Hours

To deal with social anxiety properly, you cannot immerse yourself in a sea of people and hope for the best. That can merely cause you to panic, which is the opposite of what you are trying to achieve. What you can do instead is ask the gym personnel when the least number of members visit, and then go at that period. Then, you may slowly but surely get accustomed to your surroundings.

3. Learn About Equipment Beforehand

Some gym-goers feel anxious to work out with other folks around because they might look like a total newbie for not knowing how one machine operates. Assuming that’s what burdens you as well, you can dodge the problem by doing a quick search on the internet about the equipment you might see there. This way, although you have never used it, you are aware of how something works theoretically.

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4. Find Other Outdoor Exercises

Is staying in an enclosed room with 15 sweaty adults or so making you claustrophobic? You cannot ask them to come out, for sure, especially since you paid the same amount for the membership. A better solution is to pick up a different exercise that allows you to stay in the open. E.g., running, jogging, walking, et cetera.

5. Bring A Friend

Finally, in case you genuinely are not ready to go to a yoga studio or barre class and be around strangers, you can always invite a friend to work out with you. Not only can it become your new bonding place, but he or she can also assure you that everything’s alright.

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In Conclusion

You are already doing the right thing for yourself by reading an article on how to overcome your social anxiety that often comes out when you exercise. It is clear to you that culling the disorder is a must if you want to become fit. Now, you merely have to follow the tips above to ensure that you won’t have a nervous breakdown whenever you set foot at the gym or any fitness center.