Organizing Your Projects

Are you struggling to stay on top of all the different projects, big or small, that need to be done at work, school or managing any day to day tasks at home? Here are a few things to help you keep on top of things and complete your tasks stress free.

Set a priority list

Have a think about when your projects on your to do list are due and start to prioritise them in order of which one needs be completed first. Aim to complete the tasks before the actual deadline as that makes it less stressful when something unexpected goes wrong and the task takes longer than expected.

Understand your criteria

When thinking about each project you need to make sure you have a complete understanding of what is being asked of you and what needs to be done. If you are having trouble don’t be afraid to ask someone for help or a little advice. Having this knowledge will give you the confidence to complete the project not only on time but to the best of your ability. The more planning that you do around the task the less time it will take to actually complete the project.

Break it down

When you have a large project that needs to be completed it can sometimes be very overwhelming and seem nearly an impossible task. If you start breaking it down into chunks or sections of what you need to do though the task starts to feel a lot more manageable and seems easier to complete.

Building momentum

Once you get started and get a bit of momentum keep moving the goal to keep up that momentum. This may be a little difficult at first but remember all you need to do is get started. Sometimes this may mean taking your work outdoors to sit by the pool or in a park. A change of scenery or a quiet place to relax while you work can help a lot.

Analysing your goals

If you are having trouble getting a project started or even finding the motivation to get it done you need to ask yourself the benefits of completing the task and how it can help you reach your long-term goals. This will further increase your motivation whether it be a promotion at work, passing an exam or reaching your goal weight. Analyse why you are having an issue with the task. Is it something that you don’t fully understand or have no interest in at all? Make it more exciting by finding new ways to complete the task. Also ask yourself what can you do to get this project completed and sometimes the answer is as simple as needing more planning or more information.

 

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Hypothyroidism Can Cause Diabetes

Hypothyroidism is a condition that effects the thyroid gland and is mostly found in women after the age of sixty. Unfortunately, it can also be found in children when it is more likely to turn to diabetes. Hypothyroidism can also lead to many other health issues.

Hypothyroidism affects the thyroid gland; the gland stops producing enough hormones to stimulate the metabolism and slows down the body’s system. It also affects insulin production, Carbohydrates such as white rice, pasta and flour get turned by the body into sugar, then the pancreas releases insulin to turn the sugar into energy which brings the body’s sugar levels back to normal. If hypothyroidism is involved, the pancreas slows down its ability to turn this blood sugar into energy, which then leads to diabetes.

Some of the symptoms that you may experience with hypothyroidism include muscle pain, sweating less, sensitivity to coldness and cold hands and feet, dry, brittle hair, constipation and yellowish or pale skin. If you have been suffering with hypothyroidism for a while you may also experience some symptoms such as drowsiness, memory loss, decreased sense of smell and muscle spasms.

The fact that hypothyroidism can be found not only in women aver sixty but in children is not good as children are more susceptible to developing diabetes as a result of the hypothyroidism. Children are normally tested at birth for abnormalities with the thyroid since the condition can be quite serious. It is hoped that this testing will help reduce the risk of it causing diabetes at such a young age.

The good news is that hypothyroidism can be treated before it turns into diabetes. The biggest way is to change your lifestyle by eating a low carbohydrate, low fat diet, high in protein. In children often, an oral supplement higher than that of an adult can assist as children’s metabolism is faster than that of an adult. The dosage is monitored and adjusted as they grow. Adults also have the option of taking many natural supplements which will regulate the condition provided it has not reached the level where permanent medication is inevitable.

This condition can lead to many illnesses in the body so it must not be ignored. Hypothyroidism, diabetes, metabolic syndrome are just starters. Any illness ignored in the body can lead to serious effects. Either visit your natural practitioner or doctor if you have thyroid issues and they will assist you to quickly get this illness under control.

Plantar Fasciitis – Treating the pain

Plantar Fasciitis is a condition that causes pain in the foot, especially in the heal area. If you have Plantar Fasciitis you will usually feel a sharp pain through your heal in the morning when standing or walking right after getting out of bed. It is important to seek medical health from a qualified practitioner though rather than making a self-diagnosis.

Treating the condition and the pain of Planar Fasciitis often necessitates simple changes and a few home treatments. When the pain is present ice the area to reduce the inflammation and also massaging the area with a hard-round object. You need to roll out the arch in the foot and manipulate the tissue around the affected area but be careful not to push too hard in the painful area. You can also try doing some easy exercises including stretching the calf muscles. Strengthening the arch muscles is also beneficial.

The most important thing to do is to make sure that your foot is always supported. There are special shoes that you can buy that have arch supports in them. You can also buy a special sock that helps stretch the area and support the ankle and arch of the foot at the same time. Make sure that all the shoes you buy are the proper fit for your foot.

Treating Plantar Fasciitis does not always need the attention of a doctor however if you find that you are starting to get numbness or pain without any pressure being placed on the area or a fever then you may need a health professional to take a look. If the pain persists or the above treatments do not relieve it then it may be more serious and you must seek medical attention.

Ways to help you relax

Often days at work are long and the day to day chores at home of running the kids here, there and everywhere, makes stress a modern day hazard of our lifestyles. Whether you are finding that you are becoming snappy, not sleeping, or worrying about what tomorrow will bring it’s easy to forget to take time out to breathe and relax. Stress can affect you in many ways and it is important to find ways that suit you to calm yourself and relax.

A good way to create some ‘feel good’ energy is to volunteer some of your time to a cause you support. This can also be a great way to meet new people. Extending a hand in friendship is a great way to not only feel good about yourself but make someone else feel good about themselves. It’s important though to make sure there are some healthy boundaries in place so people do not also take advantage of your kindness.

If you are you the person that always says ‘yes’ when someone asks you to do something, even if you are finding it difficult to fit everything in, or if find you agree to things you really don’t want to do, then it is important to realise that it is ok to say ‘no’ sometimes. Putting boundaries in place may be difficult at first as people will not be used to hearing you say ‘no’, but once you learn this skill it will lower your stress levels. It is not healthy to spend your life always doing things to please everyone else instead of things that make you happy.

Another way to help you relax would be writing a journal or a positive note to yourself every day. This can help you start your day in a positive way and set the tone for the rest of the day. When you are starting to think negatively writing down something positive everyday can change your whole thought process. If you are the person who spends quite a bit of time complaining, not only is it probably getting on everyone else’s nerves but it isn’t good for your thought process either. Complaining means negative thinking and this is what we need to avoid as you will bring into your world all the negative things you think about, and before you know it you will be on a roller coaster of one drama after another in your life. So write down the things that are stressing you out so you can get them out of your mind and then toss them away, symbolically throwing away your stresses.

Of course one of the simplest ways to relieve stress is laughing. Spend time with your friends and family and have fun, laugh or watch a funny movie. Grab a friend and go out and dance, listen to music, go to karaoke. You can even dance, sing or listen to music while doing your housework.

Finally why not work on developing the skill of meditation. It is something you will have for the rest of your life. The relaxation will improve your state of mind and outlook on life. You will begin to feel calm and relaxed. There are many meditation courses around that will help you develop your skill and my clinic holds regular classes the first Wednesday of every month. There are many different techniques to meditate and you need to find the one that suits you. Under the guidance of a skilful teacher you will easily develop the skill. The key to mediation however is constant practice, as with any skill, and the more you practice the better you will get, the more relaxed you will feel and the calmer your life will be.

There are many ways to relax, these are just a handful, perhaps put just one of these into practice for a month and see where it leads you. At the end of the month your life will be a little different. Then pick another one, for the next month. Slowly your life will change. from stress to harmony.

Preventing aging and stay healthy

Are you concerned about your aging? Unfortunately it’s something you have no control over. The body is like a machine and will age. As you get older some of the machine parts get a bit ‘rusty’ and don’t work quite as well. You may experience weakened muscles, aches in joints, fragile bones, find it harder to breathe or just have less energy. Some of the aches and pains and other difficulties you experience may alter your lifestyle which means you will lose some of your freedom. Your hearing and eyesight may be affected or your memory. All these things add to your anxiety and can make you feel unimportant and eventually depressed. This does not have to be the case though.
There are however some things you can do to slow down the aging process and look after yourself better. We are all aware how stress accelerates our cortisol levels and puts us into overdrive so we can’t sleep properly at night. Not having enough sleep shortens the length of your DNA telomeres which means your body ages faster. It also means that you become moody and not feeling well in general. When people feel like this they tend to feel even less like doing exercise and a sedentary lifestyle plus poor nutrition and lack of antioxidants and vitamins will age you faster.

Outside issues that affect our immune system are genetically modified foods, junk foods, too much sugar or salt, wheat, yeast, gluten, too many take-away meals and lack of good nutrition in general. All these lead to inflammation in the body and affects how we metabolise our food. Our digestion suffers and we get something called ‘leaky gut’ which makes our body infected with acidic substances which cause many underlying illnesses. Add alcohol and being overweight to this plus effects of pesticides, herbicides, pollution, toxins and it’s no wonder that you feel under par.

The good news is that there are ways to slow down the aging process and in some cases ‘reverse’ it. Of course you can’t reverse the years but you can reverse how you look and feel and the speed at which the body ages.

Regarding telomeres (the protective ends of our DNA that control aging) the good news is that the primary enzyme responsible for keeping telomeres healthy is called telomerase. Free radical exposure causes oxidative stress in your body however antioxidants are one way to oxygenate the body internally and oxygen is a key to keeping younger and healthy.
If you are experiencing the signs of age whether it be in your organs, mentally, emotionally or physically on your skin then there are ways you can slow this down. Ashwagandha is an herb which fights stress, cognitive impairment, hormonal issues and cortisol problems. Curcumin is the most active constituent of turmeric and needs to be absorbed properly for it to work. It also is an herb which destroys free radicals in your body and eases inflammation. This means a lot of those aches and pains will begin to ease, your skin will begin to have more elasticity and less wrinkles. Glutathione is another antioxidant for hair, skin, nails, muscles and bones. It will also raise your immune system. Coenzyme Q10 is good for the heart and magnesium coupled with vitamin C is for your muscles, bone health stress and to increase your brain function.

Put these five products together and you have a dynamite start to slow your aging process. Consult a natural therapist to help you get a program together for your diet and exercise balance and some suggestions regarding sleep. Do some yoga, meditate, relax and have some fun with friends to balance your work and social life. All this will lead to a better lifestyle which will give you more fulfillment.

How to deal with food cravings

Having the correct diet is hard for most of us especially when those cravings creep up. So, it is important to understand a little more about them. Some studies have shown us that a lot of people tend to get those cravings before bed when we are tired and or their guard is down. What started as a little snack to fulfil those cravings can quickly turn into a full binge session.

An important thing to remember is to understand that a lot of our cravings are not because you need those particular nutrients. It is usually more emotional related. If we are feeling bored, stressed, or lonely these feelings may trigger certain cravings, if we can recognise which emotions bring on which cravings we can then deal with the emotion rather than giving in to the craving.

If you are feeling bored then find something to do to distract yourself, if its stress that you are feeling you can try a walk in the park or have a nice warm bath or try some meditation. Remember you are trying to replace the food with healthier alternatives. Feeling lonely? Give a friend a call to have a chat, meet for a walk. Building a strong support network around yourself can be very helpful as just trying self-control and discipline won’t work. We need support from others to help us through.

One thing we can do to help self-control while we are alone is to clear out the cupboards and fridge of all those “bad foods” and replace them with healthier options. Planning your shop can be a great way to ensure you’re on the right track. You can substitute those unhealthy food with a lower fat option and eat more complex carbs. If you find chocolate is what you’re craving try eating one of the healthier chocolate options around or eat yoghurt instead or fig bars and raisins for that sweet tooth.

Remember to try and eat six small meals a day and to never skip a meal. Eating in moderation can also be key. If you are really struggling with a craving try eating more kilojoules of just one food rather than everything in the house. Remember also that exercise increases feel-good endorphins that cut down on your cravings. Try to get at least 30 minutes of physical activity every day even if it is just a walk.

If it is your appetite that is stimulate remember that some medications you may be on can stimulate appetite. If this does happen you can discuss it with your doctor or pharmacist. You may be able to find an alternative medication that doesn’t send your cravings out of control.

Remember also that a naturopath or nutritionist can assist you with menus, supplements and working out food portions to see what works best for you. Similarly emotional therapy such as counselling, cognitive therapy, hypnotherapy etc. can assist with feelings of loneliness, anxiety, stress and depression that might be driving you to the fridge to fill up on foods. Also remember that we all have bad days and get off track but it is important to never give up and never beat yourself up about it.

A healthy diet can assist stroke recovery and prevent them

Having a stroke can change your life forever. Recovery from a stroke can often be difficult and what you eat plays an important part. So it becomes important to gather information to make your recovery easier.

People often feel tired and weak after a stroke and eating healthy is a good way to renew your energy. Your naturopath or nutritionist can help guide you with correct diet and supplements to help your body recover faster. Having the right vitamins can help to boost the body’s absorption which is important as having a stroke can lead to weight loss if you are not eating properly. This could be due to problems with swallowing, memory problems as in forgetting to eat, problems with feeding yourself or a loss of appetite. Asking for help is important if this is what you are experiencing.

If you have trouble swallowing see your doctor who will refer you to a speech pathologist. They will help you learn to swallow properly again and assess how much damage has been caused by the stroke. If you have trouble feeding yourself ask family for help or, if you live alone, call upon community organisations. If its loss of appetite you’re having trouble with the vitamin supplements recommended by your naturopath will help. Taking these temporarily can help give your body the vitamins, minerals and protein your body isn’t getting due to the lack of food.

Foods that are low in cholesterol will keep your blood pressure down and control your weight and glucose levels. Cholesterol, high glucose levels and blood pressure can lead to subsequent strokes so you need to be conscientious with not eating too many foods that cause these illnesses. Fruit and vegetables will help to keep your body alkaline and lower inflammation. Vegetables are high in antioxidants, which helps lower damage to blood vessels lessening the threat of reoccurring stroke. Keep salt and fat out of your diet as much as possible and eat a moderate amount of whole grains, such as bread, cereals and brown rice. Choose only lean meat, chicken and fish and watch those portion sizes which should be no more than the size of your hand. Organic meat, vegetables and fruit is best or at least ‘heart smart’ meats. Oily fish a few times a week is a good alternative to meat meals and remember lentils and beans also will add to your protein count.

Remember also not to fill yourself up with dairy and creamy substances. Yoghurts, cheeses and other dairy products contain fat and are not good for your cholesterol. You may still like to enjoy though limited amounts of nuts, seeds, avocadoes and just a little rice bran oil. Rice bran is one of the healthiest oils to use however it is best to cook without any oils if you can. Fats that need to be limited are saturated or trans fats such as butter, full cream dairy products, chips, cakes, fatty meat. These can increase cholesterol and that is the last thing you need if you have had a stroke.

Remember also it is important to have at least 8 cups of water a day. Warm, boiled water is great and filtered water is important as it is pure. Fluoride and heavy metals in water can harm your body. If you don’t drink enough water your digestion will slow down and you will become constipated. It’s important to empty your bowels at least once a day. Similarly watch how much alcohol you drink. It would be best to cut it out completely. Alcohol might interact with some of the medications you need to take in order to recover and could raise your blood pressure.

Getting yourself on track after a stroke may take a bit of planning but the food and lifestyle changes are worth it. They will help prevent future strokes and get you up and about sooner than you think.