1. Eat more healthy food

Yes, this can be on your 2020 resolution list to stay healthy. You can start by adding healthy food items to your meal and removing too much fast food from your diet. This will help you a lot to increase your health and if you are fat or skinny by any chance then you can even come up with a diet plan to maintain your body shape.

And it is pretty easy to understand that healthy food provides good nutrients, vitamins, and minerals to your body which keeps you energetic whereas fast food just introduce your body too bad fat and unhealthy substances.

Also Read: Foods that Keep You Warm in Winter

2. Resolute to leave a bad habit

This can be a hard one because bad habits are often very hard to leave, more reason why you should resolute to leave a bad habit this new year. This can be a great step towards your health if you leave a bad habit like drinking too much alcohol or smoking or eating too much unhealthy food or any such habit which causes harm to your health. This resolution surely will test your caliber of control over your body and willpower but if you succeed then this will result in a considerable change in your good health and better lifestyle.

Also Read: Super Foods For Your Diet This Winter

3. 30 minutes daily walk

If you are too busy to join a gym or to follow an exercise plan then the best thing you can do is take a 30-minute walk in a day which will help you a lot to stay healthy. It may not sound like a big deal to take a 30 min walk but it affects your body in a good way by increasing your body activity and heart rate. It will also help your lower muscles to be in shape and habitual of walking long. This will help you improve your digestion.

Also Read: Food for thought

4. Stay away from social media

One reason for bad health in today’s world is using technology too much. We use to give a lot of our important time to social media. Yes, social media can help you to stay up to date but nowadays everyone is addicted to social media which is as bad as the addiction of alcohol or smoking. Continuous use of phones causes damage to your eyes. So, you should make a resolution this year to stay away from social media.

Also Read: Study: Increasing Protein and Dairy Intake Reduce Burden of Diabetes

5. Take proper sleep

Taking proper sleep is directly related to your health. In the past few years, we have developed a new habit of going to bed late. We used to do different things at that time that we should be giving to our sleep which is a big reason for health issues. The human body requires a good sleep to work properly and sleep is the time when our body heals itself. So, giving your body a proper sleep can increase your health and will also make you feel refreshed. Dedicating a certain hour to your body for sleep is a good resolution to make this year.

Also Read: Can Millets Be the Answer to India’s Nutritional Problems?

6. A full body checkup

Even if you are working just fine you should still arrange an appointment for a full body checkup. This will help you not only to keep a track of your health records but also to make sure that you are not in danger with any secret illness or disease. This will also help you to clear any ill thoughts about your health and also make you feel relieved that you are just fine and have nothing to worry about.

Also Read: Healthy Lives: Everyone, Everywhere

7. Daily exercise

It is common fact that daily exercise is very important and beneficial for health because exercise helps you to maintain your health in many ways like

•  controlling your weight
•  reducing risk of heart disease
•  burning RFM(reserve food material) in your body
•  Improving your mental health and mood
•  Increases your physical abilities
•  maintains your body mass index

and many more things. This is not an easy resolution to follow but this is the most effective one and this year for a change and for your better health make this resolution.
Also Read: Regular consumption of fruits cuts death risk

8. Create a timetable

One of the most common resolutions many people come up with is to create a time table for their daily activities. Creating a timetable means organizing your task and giving each task a specific time which will help you to keep track on your health activities and never forget any of your exercise routine. Following a time table also helps you to improve your mental health and makes you more punctual and responsible. Start with making a task book or by creating a timetable for just a day and follow it, by completing small tasks you will develop a sense of achievement. Creating and following a timetable is a good resolution to follow.

Also Read: Global nutrition needs swift efforts

9. Plan outdoor activities

Committing with an outdoor activity can help you recreating your present lifestyle and improves your mental, physical, social and intellectual skills. Those who spend more time in outdoor activities become happier and tend to learn new skills. It helps to boost your creativity. You have many different things and experiences to explore when you choose to go for an outdoor activity. You can choose any activity like climbing, river rafting, playing football out of unlimited options. So, make sure you plan at least one outdoor activity this year.

Also Read: Carb reality: The truth about carbs – Are they evil or essential?

10. Commitment towards your resolution

One of the best health resolutions is to keep committed to your resolution that you have made for your health because many people come up with different kinds of health resolutions every year but are failed to follow because of some reasons. So, you can make a resolution to stay committed to your resolution. Whenever you feel that you may leave your health resolution make sure you remember this resolution, which is to stay committed to your health resolution. This is the most important resolution to follow this new year to complete your health resolution.

Also Read: 10 EXERCISES THAT YOU CAN DO AT HOME

Every year almost 45% of the people make some kind of health resolution, but only 3% of them are able to achieve their goals rest of the people abandon their resolution. So, the most important thing is to follow and complete your resolution.
Happy and Healthy New Year

HIGHLIGHTS

• It possible to prevent burnout?
• Burnout can happen to anyone and everyone
• Burnout should not be underestimated

Have you ever heard someone say, “I’m exhausted”, or “I’m dead tired”? This is often how people unknowingly express the sensation of burnout. It is widely known that burnout is closely linked with stress, but it is much more than simply being tired, and it is often the case that the seriousness of burnout is overlooked.

Let us then ask the questions that need to be asked when talking about the subject of burnout. Is it possible to prevent burnout? How do we know when we have been exposed to either too much – positive or negative stress? How can we change our lifestyles accordingly to make the meaningful and sustained change to make ourselves more immune to burnout?

Stress is perception based

It is primarily our perception or evaluation of something that determines whether or not we become stressed. If we perceive an object to be too challenging or potentially dangerous in some way, the “flight” type of emotional and mental reactions surface, eventually influencing the body – this is the route of negative stress. If something is challenging enough and we deem the odds of success leading to a potential opportunity in our favour, the “fight” type of emotional and mental reactions occur, and we experience positive stress.

Regardless of the polarity of stress (positive or negative), biochemically your body reacts in the same way. Whenever our subconscious autopilot system detects a stressor, adrenaline and cortisol are released from our adrenal glands located on top of the kidneys. Our blood pressure rises, our muscles tense, heart rate elevates, and digestion is inhibited, all preparing us to either fight or take flight. We all have experienced this feeling, like a sudden rush. However, being constantly exposed to prolonged episodes of stress impacts the health of our body and reinforces unhealthy patterns mentally as well as emotionally. It can weaken the immune system, cause more regular mood swings, and can manifest as if being ‘on the ashes’, ultimately resulting in burnout.

However, whether it is a one-time major life event (think of a tsunami), or the constant day-to-day sub-threshold sensation of being ‘stressed’ (think minor but regular waves), at one point you’ll reach your breaking point where the stress reaction gives way to exhaustion, resulting in the sensations of feeling burnt out.

I can handle everything – Always! Burnout usually works in either of the two ways, more frequently as a manifestation of chronic stress, or the result of one sudden life-changing event. Because burnout is closely linked with increasing stress, you may already assume that this isn’t a result of one single event but is rather a question of lifestyle choices and skills to handle the inner turmoil that gets triggered by certain events.

Burnout can happen to anyone and everyone, however, there are certain types of people more prone than others. Those who are success or achievement oriented, so-called “career” people, managers and entrepreneurs tend to be more susceptible. They are the people who seem capable of anything. These sorts of people live for their work, strive for success and never switch off.

They are burdened with numerous to-do lists and they check their work emails on a Sunday. They are always on the go and find it difficult taking time out. They validate themselves based on their achievements and getting things done. Even during their vacation, they feel the need to be on the go, filling their days with planned activities and engagements. The bigger picture is very often completely lost; they just don’t seem to be able to stop the lifestyle of ‘busyness’.

When you look at that description you may notice that these people seem invincible, they don’t seem to complain and seem to be able to manage everything. However, their lives are filled with dangerous amounts of positive stress or eustress. Of course, this positive stress feels good in the beginning and is indeed useful because it helps to get things done and achieve goals. However, in positive stress ‘mobilizing us for action’ means the constant release of adrenaline and cortisol from the adrenal glands – the stress hormones.

From the perspective of burnout, it is irrelevant whether the events that lead to the need to mobilize are “positive” or “negative” and if this lifestyle becomes habitual, it can quickly lead to near addiction because one adrenaline rush primes the craving for another. Negative stress is not a problem because everyone already avoids it due to its association with negative feelings. Most of the cases of burnout today are caused by people “riding the wave” of positive stress because people do not expect it to be dangerous – on the contrary, it is almost actively encouraged and often glorified.

Lifestyle Changes – No Easy Way Out

It is very much the common and accepted prevailing attitude of our modern working world that it’s perfectly normal to be “stressed”. It is no wonder then that more and more of us are facing burnout.

In order to prevent or recover from burnout, we must adjust our whole lifestyle. Already the term “lifestyle” suggests that this is not just a minor phenomenon that can be simply fixed with a few good night’s sleep or a vacation. This is not a bacterial infection that can be cured by taking a few pills and then rushing back to our “normal” life where stress reaction is considered inevitable. It is this attitude that is what really needs changing leading to skills that help in handling reactions.

One must consider both the physical and psychological sides, understanding that psychological arousal leads to a stress reaction in the physical body. It’s not just about reassessing values, setting priorities or time management. The most crucial elements to address are the chronic emotional and mental reactions.

What can be done to prevent burnout from taking hold? By educating ourselves on how we function internally will help us further understand the problems associated with burnout. This will help you make better and more informed choices for yourself.

Learning relaxation exercises, in particular stress relieving breathing exercises will also help, but in essence it’s already alleviating a consequence caused by a reaction. It is important to take time out during our busy days to just sit and simply be. It seems obvious, but many of us feel guilty for investing in sufficient leisure time. Make it a point to put aside a certain time each week to do that thing you have been meaning to do, make good on that promise to meet a friend, do something with your loved ones, or do something entirely for yourself. Just make sure you do it. Making sure we are getting 7-9 hours per night of continuous quality sleep can make all the difference in how we think and feel.

Finally, try consulting a competent specialist, psychiatrist, psychologist, nutrition therapist, fitness trainer, or a yoga teacher to guide you in all directions – physical, emotional, mental, conscious and the self. Seek a solution that enables you to release automatic emotional reactions. You have found an effective method when the same situations do not trigger the reaction that was previously the problem.

CONCLUSION

Burnout should not be underestimated or downplayed as a mere side effect of modern day living. In understanding the physiological effects, we see just how dangerous burnout can be in the long-term. By implementing a lifestyle adjustment will ensure that burnout is prevented, however learning to discontinue emotional reactions that lead to stimulation of the adrenal glands is the key. Learning intra-personal skills and training awareness will naturally expand your understanding in many other areas of life, helping to transition from dealing with problematic consequences to skillfully creating your own destiny.

Sixty percent of all mothers today work, either part-time or full time outside their home. Moreover, statistics show that the No. 1 emotion working mothers struggle with is guilt – guilt because they are not home when the kids get home from school, guilt because their son does not like his sitter and guilt because they cannot be a room mother. “Working mothers suffer from two major ailments: guilt and role strain,” says Devika Singh, psychologist at International based in Dubai Herbal Treatment Center.

A universal mom problem

Guilt and parenting go hand in hand. Every mother experiences it, as she somehow believes if something is wrong with the children it must be her fault. In addition, because a working mother is not physically present with her kids 24 hours a day, she naturally blames herself even more when there is even the slightest of problems.

Working mothers face challenges all the time. Mixed with the responsibilities they have as concerning their children are the commitments of their careers. Devika adds, “Women who must work, may feel guilty that they do not spend sufficient time with their children and worry that their child-care arrangements are inadequate, but they find some comfort in the fact that their working will provide the best for their children.”

“Women who choose to work in order to develop their own potential and to prevent boredom or even depression, which may result if they feel forced to stay home, feel guilty that they are ‘abandoning’ their children. Professional women also feel guilty that they are not devoting themselves as thoroughly to their careers as they ought to in order to move forward. These women struggle with their anger at children who present extra, time-consuming demands.

Whatever the reasons why they work, few working mothers do not feel a constant undercurrent of guilt about the effects of their working on their children. The guilt is usually most intense for mothers of infants and preschool children,” she says.

Affects On Moms Guilt On Mental And Physical Health

“Role Strain’ is the somewhat euphemistic term for the chronic fatigue, anxiety, sense of always being behind, and near panic that working mothers so commonly feel from trying to manage their separate and often conflicting roles. Working mothers of small children who need them in the night may suffer as well from sleep deprivation, which leaves them less alert, less productive, and somewhat irritable on the job. Even those rare few who seem to manage both work and mothering without suffering stress may face periodic exhaustion, lack of private time, and neglect of exercise and appearance.”

“A crucial conflict in professional women today is between achievement and the fear of loss of love. They worry that men will be put off by their competence or their interest in their careers may present conflicts in their marriages. Most women do not realize that these conflicts may underlie their anxieties, disappointments, loss of meaning, lack of ambition, frustrations, or boredom in their working lives.”

“It is important for working women to recognize the internal obstacles that they bring to the situation. Then they will be freer to recognize and deal with external limitations that society continues to impose on women in the workplace. Most working mothers keep their guilt and role strain within tolerable limits, although some may need professional help to deal with the stress and self-criticism. Most try hard to focus on the quality of the time they spend with their children rather than its amount. Many try to compensate with special activities and material benefits they are able to shower their child with. They cope with role strain; most often by lowering their career ambitions or slowing down, at least until the children no longer need them as much, and by teaching their children earlier to be self-reliant and independent.”

Tip For Moms To Ease Their Mommy Guilt

A mother should recognize that her feelings are trying to tell her to change something and the change always requires at least a two-step process. First, you have to learn to let go of the things that are causing you problems. Sometimes it is just a matter of looking at a situation in a new light. Other times it is a matter of getting the training of handling your parenting job differently (like learning yell-free discipline techniques or meal-planning tricks). Second, you have to replace the old ways with new ones, which is not hard. Once you begin prioritizing the enjoyment of your parenting experience, you will want to create even more ways to do so. You will be modelling for your kids what it means to be a happy, balanced, well-adjusted parent, so your whole family will be better off.

Moms, View Your Career In A Positive Light

You do not have to be there every second; most children will obey and act accordingly. Even if you are not around all the time, they instinctively know when they are loved.

Set your priorities and evaluate them often. Focus only on what is truly important, not what that stereotype in your head is saying.

Do not be slack on the rules for discipline and routine give them a sense of security no matter how much they rebel and complain about it. Your children want to know that you are there if they need you.

Remember when you leave your child at day-care that nonworking parents may also use childcare help even though they are at home. If your child is having a particularly rough time with separation, it is most likely a phase that he/she is going through rather than something that she would really want to change.

Working Moms Can Benefit Their Children, Too

They encourage independence and cultivates a sense of responsibility in children. Kids of working moms are with adults who are not their parents for at least part of the day. This separation, which makes moms feel guilty, can actually breed a kind of self-reliance that improves self-esteem. Children with working moms get used to starting homework on their own; watch their siblings and help with dinner preparation.

For children, having two working parents can go a long way in shaping their understanding of men, women and families. This means boys may be more likely to have supportive attitudes toward the woman being equal in his future household. For little girls, the idea of achievement in a career outside of mothering can be stimulating, and encourage them to do the same.

Seeing a mom as a working person often confirms for children the sense that people, especially women, are multidimensional. Best of all, their feelings of pride in you doing your job well can carry over into feelings about their own self-worth and give them encouragement about their own capabilities in the future.

Many working parents see the benefit of having caregivers, who offer more opportunities for socialization and a wider range of activities for children than they could at home.

Want to write for InnoHEALTH? send us your article at  magazine@innovatiocuris.com

Read all the issues of InnoHEALTH magazine:
InnoHEALTH Volume 2 Issue 3 (July to September 2017) – https://goo.gl/MCVjd6
InnoHEALTH Volume 2 Issue 2 (April to June 2017) – https://goo.gl/Nv3eev
InnoHEALTH Volume 1 Issue 2 (October to December 2016) – https://goo.gl/4GGMJz
InnoHEALTH Volume 1 Issue 1 (July to September 2016) – https://goo.gl/iWAwN2

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