Are you aware of the health benefits of chia seeds? These small white or black seeds are packed with nutrients. Eating chia seeds is an easy way to get more protein, fiber, and nutrients. They also have omega-3 fatty acids, calcium, magnesium, and phosphorus – all essential for optimum health.

Since they don’t have a strong flavor, it’s easy to incorporate them into many recipes.

Try these tips to add more chia seeds to your meals:

1. Bake with chia seeds. Chia seeds are versatile. Experiment with them in cakes, muffins, and cookies. Mix them in the original batters or sprinkle them on top of the finished products. Try different versions to find the one you prefer.

* Consider making a chia seed bread loaf in the oven. You can crush the seeds in a blender or mixer and add them to the dough. Chia seeds add protein and fiber to bread and other baked goods.

* Try using chia seeds instead of poppy seeds in your recipes. They still taste delicious and add a fun crunch.

2. Add chia seeds to puddings. Chia seeds work well in dairy and nondairy versions of puddings. Try blending almond milk with fruit, nuts, and chia seeds in a blender. Then, freeze the concoction until it is solid, or refrigerate it for a more fluid blend.

* If you prefer to use chia seeds as a garnish, sprinkle them on top of puddings. A couple of teaspoons is usually enough.

3. Make chia seed water. Chia seed water is an easy and fast way to add more nutrition to your diet.

* It is easy to make chia seed water in your kitchen. Soak about half a cup of chia seeds in six cups of water. Wait 20 to 30 minutes. Then, strain out the chia seeds and drink the water.

4. Try chia seed cereal. If you’re interested in trying something new for breakfast, make chia seed cereal.

* First, soak the chia seeds in dairy, almond, soy, or other milk overnight.

* Add the chia seeds to a bowl in the morning. They should be softer and plumper. Fill the bowl with more milk. Then, add berries or bananas. Sprinkle with additional nuts or cinnamon and enjoy.

5. Add chia seeds to a stir fry. Whether you’re making a vegetarian stir fry or one with seafood and meat, chia seeds are a good addition.

* Simply sprinkle chia seeds into the pan along with other ingredients. They should get darker and crunchier in the pan as you stir fry your meal.

* Chia seeds can replace sesame seeds in some recipes.

6. Use chia seeds as a coating or thickener. Instead of breadcrumbs, consider using chia seeds to coat fish, meat, or other food.

* Grind up chia seeds in a blender, so they are smaller and easier to use. Try to turn them into a powder.

* Spread the powder on top of fish or other meat instead of breadcrumbs. Cook them the same way as you would other breaded products. Just ensure they’re not overcooked and turn black.

* Some recipes require breadcrumbs or other things as thickeners. However, you can use chia seeds to thicken meatballs and burgers. Simply add powdered or ground chia seeds to the uncooked meat. This can also help save money by reducing the amount of meat you need.

Chia seeds are delicious and healthy. Try these tips and add more chia seeds to your meals at home for easy, tasty additional nutrients.

The relationship between sleep and pain is complicated. Sore joints can keep you up at night, and lack of sleep can make you more sensitive to pain. In fact, up to 90% of adults with chronic joint pain are unable to sleep well, according to the Cleveland Clinic.

You may have trouble falling asleep or staying asleep if your hips, knees, or shoulders ache due to arthritis, osteoporosis, or fibromyalgia.

Even if you do drift off, you may be spending fewer hours in the deep stages of sleep that restore your body and mind. Lack of sleep can also contribute to many other health issues, including obesity, diabetes, and heart conditions.

Fortunately, there are simple behavioral changes that can help you to manage the discomfort and sleep more peacefully. Try these home remedies and work with your doctor to find relief.

Steps to Take at Bedtime:

1. Change positions. Try sleeping on your unaffected side with your knees drawn up. Place a small pillow between your knees to take pressure off your hips. If you lie on your back, put a thin pillow under your shoulders.

2. Wear a sling. Protect an aching shoulder by immobilizing it with a sling. Putting a pillow under your armpit can help too.

3. Buy a new mattress. A firm mattress is usually preferable. You need something that will cushion your body and support your contours.

4. Check your bedroom. Sleep hygiene is especially important if you have joint issues. Darken your bedroom and block out distracting noises. Keep electronic devices out of your bedroom or turn them off at least 2 hours before retiring.

5. Maintain a consistent schedule. As much as possible, go to bed and rise at the same time each day. Resist the urge to sleep in, even on weekends and holidays.

6. Get out of bed. If you can’t sleep, it may be better to get up and do something boring until you’re sleepy again. As a bonus, moving around can reduce joint pain because it decreases swelling and increases lubrication.

Steps to Take Anytime:

1. Contact your doctor. Talk with your doctor if pain lasts more than a few days or recurs frequently. Seek medical care right away if you’re experiencing severe and unusual pain or you have additional symptoms like weight loss or fever.

2. Take medication as directed. Your doctor can explain how to take over-the-counter or prescription pain relievers or sleep aids safely. That way you can reduce your risk of side effects or becoming dependent on drugs to sleep.

3. Limit napping. Taking naps to fight daytime fatigue can backfire if they interfere with your falling asleep at bedtime. Experiment until you find what works for you.

4. Drink responsibly. Alcohol makes you feel drowsy, but actually interferes with sleep. You’re more likely to wake up frequently during the night if you drink too much.

5. Manage your weight. Carrying around excess pounds creates more stress on your joints. Fill up on vegetables, fruits, and other whole foods that have more nutrients and fewer calories than processed items.

6. Exercise more. Physical activity helps in several ways. In addition to helping you burn calories, it may lift your spirits and increase your tolerance for physical discomfort.

7. Try therapy. Many adults have found relief for insomnia through cognitive behavioral training (CBT). Working with a therapist can help you identify thoughts and actions that disrupt your sleep, and learn how to adopt healthier substitutes.

Living with aching joints is challenging, but a positive attitude will help you to manage your pain and develop strategies that enhance your sleep. By taking control, you’ll enjoy more satisfying sleep and greater comfort around the clock.

Is the IIFYM Diet for You?

The media calls it the Donut Diet. Bodybuilders started it and celebrities borrowed the idea. It’s the IIFYM Diet, which is short for “If It Fits Your Macros.”

IIFYM’s popularity may be attributable to the fact that it’s flexible enough to adapt to almost any personal fitness goal. On the other hand, it may require more work than you had in mind.

Find out whether the IIFYM Diet is for you.

Calculating Your Macros

The macros in this diet refer to macronutrients, which are proteins, carbohydrates and fats. You’ll need to figure out how many calories to eat from each group, as well as how many total calories to consume each day.

Follow these steps to determine your macros:

1. Set your goals. Figuring out how many calories you burn depends on many factors, including your height, weight, age, and level of activity. Online calculators can help you determine how many calories to cut based on how weight much you want to lose.

2. Start with proteins. Most experts recommend getting 10% to 35% of your calories from protein. Because IIFYM started with bodybuilders, some plans advocate much more protein. Adjust those figures if you’re less athletic. You may want to talk with your doctor about how much protein is safe for you.

3. Remember your carbs. The Recommended Daily Allowance for carbohydrates is 45% to 65%. Foods like vegetables, fruits, and breads provide most of your energy because your body can turn them into glucose.

4. Add in fats. That leaves 20% to 35% of your calories coming from fats. Foods like oils and nuts help your body perform essential functions like absorbing nutrients and producing hormones.

Other Elements of the IIFYM Diet

There are a few more things to keep in mind if you’re going to use the IIFYM diet.

Try these tips for following the program successfully:

1. Focus on quality. The biggest gap in standard IIFYM plans is the lack of attention to food quality. Not all proteins, carbs, and fats are created equal. It’s still important to make smart choices to include nourishing, healthy foods.

2. Monitor portions. There are no forbidden foods on the IIFYM diet, but too many donuts will push you over your calorie limits. Learn to estimate portion sizes or buy a scale so you can measure your servings.

3. Proceed gradually. Most IIFYM plans recommend cutting calories by about 20%. You may want to modify those figures slightly, but it’s a sensible starting point compared to crash diets that can slow your metabolism and actually make you store more fat.

4. Exercise regularly. Any diet will yield more effective results if you increase your activity level at the same time. Aim to work out for at least a half hour on at least 3 days a week. Train for strength, flexibility, balance, and cardiovascular fitness.

5. Plan ahead. It will be easier to meet your targets if you design a daily menu in advance. That way you won’t be sidetracked by empty calories and you’ll be prepared for challenges like dining out.

6. Go online. Technology can make the IIFYM diet easier and more fun. Find a free calculator to download to your phone to track what you eat each day. Join other IIFYM fans on Instagram and other social media to share your progress.

If you love using technology to track your fitness, you may enjoy the IIFYM diet. On the other hand, there are many other effective ways to manage your weight if you find calculating your macros a little too tedious.

Tinnitus refers to a ringing in the ears that often accompanies hearing loss. An estimated 50 to 60 million people in the US experience these symptoms, especially as they grow older. While tinnitus rarely indicates a serious condition, it can be challenging to live with.

Most forms of tinnitus are caused by your nerves reacting to abnormal electrical signals that your ears are sending to your brain. While it’s usually called ringing in the ears, it can be any kind of sound, including whistling, buzzing, or roaring.

If you think you have tinnitus, it’s important to see your doctor to determine what type of tinnitus you have and what your options are.

Meanwhile, take a look at these tips for eliminating the symptoms or minimizing their impact on your life.

Treating Tinnitus That Has a Known Cause

Tinnitus can have many causes. Your doctor will perform tests and ask about your medical history to determine what’s appropriate for your symptoms.

These tips may help:

1. Wait it out. Tinnitus that follows exposure to a loud noise is usually temporary. To prevent future damage, avoid loud noises or wear protective gear.

2. Check your medication. A number of common drugs can trigger tinnitus. That includes aspirin and other nonsteroidal anti-inflammatory drugs, and some antibiotics and cancer drugs. Talk with your doctor about changing your prescription.

3. Remove ear wax. Impacted ear wax can also be a factor. To be safe, let your doctor remove it rather than trying to do it yourself.

4. Treat related conditions. In rare cases, tinnitus may be a sign of underlying issues, including vascular conditions or tumors. Proper treatment can help restore your health.

5. Recognize pulsatile tinnitus. Unlike other forms of tinnitus, this one produces sounds that your doctor can hear too, because it’s caused by the blood circulating in your body. Your doctor can treat any related conditions, and may recommend medication and lifestyle changes.

Treating Tinnitus When the Cause is Unknown

In some cases, tinnitus has no clear cause or appears to be related to aging. You may still find significant relief through various treatments and coping methods.

These actions may alleviate the noise:

1. Mask the sound. Special equipment or an ordinary fan can provide background noise to make the sounds in your ears less perceptible. You might want to test an inexpensive method first before investing in more expensive devices.

2. Wear a hearing aid. Hearing aids can reduce your tinnitus and enhance your hearing. A trained audiologist can help you select a tinnitus masker or any kind of model that you may need.

3. Relax your muscles. Muscle tension can aggravate tinnitus. Tell your doctor if you clench your jaw or grind your teeth. They may recommend massage therapy.

4. Practice self-care. Tinnitus can interfere with your sleep and make it more difficult to deal with discomfort. Make an extra effort to eat well, exercise, and get adequate rest. You may also want to avoid potential irritants such as tobacco, alcohol, and excessive caffeine.

5. Try therapy. Cognitive behavioral therapy and tinnitus retraining therapy have both shown promising results. CBT generally lasts a few months, and can help you learn coping skills. TRT involves wearing a special device for a year or more to help your auditory system become less aroused by the noises.

6. Consider medication. There is no drug specifically for tinnitus. However, your doctor may recommend antidepressants or anti-anxiety drugs, depending on your individual symptoms.

There are many effective treatments for tinnitus and hearing loss. Talk with your doctor about your options, consider wearing a hearing aid, and try other remedies that can reduce the ringing sounds and help you to hear well.

Meal prep can save you time and money, but sometimes it seems like an annoyance that drains your entire weekend. How can you make it easier and more fun?

If you’re struggling with this issue, try these strategies:

1. Pick one day a week to meal prep. It’s easier if you pick a day ahead of time and plan for it.

* Many people prefer to do their meal prep on the weekend, so they’ll have enough food already prepped for the entire week ahead. Others pick a Monday or another day to do it. Find the day that works best for you and your family.

* Once you’ve picked a day, ensure you set aside enough time for your project. You may need several hours to a whole day depending on the amount of food you need to prepare or the size of your family.

2. Get a lot of small containers. If you’re prepping for lunches to take to school or work, small containers can be a lifesaver. You can use plastic containers and buy them in bulk.

* The key is to be able to fit all of the food for one person’s meal into one container. Make one for each member of the family who will be taking one of those meals.

* Consider using color coded lids or labels to make it easier to sort them.

3. Freeze smoothies and juices. One thing that people struggle with in the mornings is making their own smoothies and juices.

* It’s healthier to make your own juices and smoothies, rather than buying processed and sugar laden versions from the store. However, it’s hard to find the time each morning to cut up all the vegetables and fruits before blending them.

* Freezing these items ahead of time will save minutes or hours in the morning.

4. Freeze soups and sauces. Did you know that you can freeze most soups and sauces after making them?

* Another easy way to make meal prep work for your family is to freeze soups and sauces. Make extra batches and let them cool on the counter. Then freeze them, so later you can just thaw, heat, and eat.

5. Chop and cut everything in advance. If you hate making salads but love eating them, chop things ahead.

* You can cut many vegetables ahead of time and store them in the fridge. You can even store spiralized vegetables in the fridge to turn them into pasta later. Zucchini is a popular option.

* Create separate containers for each vegetable, so they don’t wilt or affect each other. Use clear containers or label them with what’s in them and the date.

6. Use jars creatively. Mason jars have become a fun meal prep trick. You can use mason jars to layer salads or make casseroles. You can also use them to make oatmeal layers for morning breakfasts.

* One popular way is to use them as jarred salads. Put the heaviest items, such as meat or beans, on the bottom of the jar. Then, add the layers of cheese or thicker vegetables. The lettuce should go on top because it’s delicate. Add sauce or dressing in a different jar, so it doesn’t get messy.

Meal prep doesn’t have to be a boring chore. Consider these tips to make it a happier process for healthier meals.

Managing your weight may depend on how you sleep, and sleeping well may depend on what you eat. Your diet and sleep are closely connected in many ways, and both are essential to your mental and physical wellbeing.

Practice lifestyle habits that will help you maintain a healthy weight and enhance the quality of your sleep. Consider these strategies to discover positive changes you can start making today.

Change Your Sleeping Habits:

1. Resist cravings. Sleep deprivation interferes with making sound decisions, so you’re more likely to choose French fries instead of a green salad. You’re also less likely to reach for comfort foods when your body feels well-rested.

2. Balance your hormones. Lack of sleep disrupts your hormones. Ghrelin levels rise and Leptin levels fall, making you want to eat more.

3. Boost your metabolism. Your body needs adequate rest in order to process insulin effectively. Otherwise, your metabolism slows down and your body stores more fat.

4. Be consistent. To get sufficient sleep, try going to bed and waking up on a regular schedule. Stick to your routine even on weekends and holidays.

5. Wake up early. Studies show that night owls tend to eat diets higher in unhealthy fats and overall calories. Training yourself to rise earlier may help you lose weight.

6. Adjust the lights. Morning light helps you to become alert, and dark nights help you to fall asleep. Eat breakfast outside or take a walk before work. Close your bedroom curtains at night, and shut off TV and computer screens an hour or two before you go to bed.

7. Block out noise. Are you bothered by car alarms and loud neighbors? Drown out background noises with a fan or pink noise machine.

Change Your Eating Habits:

1. Set a curfew. Digesting heavy meals makes it more difficult to sleep. Avoid late night snacking or choose something light like a piece of fruit. Stop drinking and eating at least half an hour before bedtime.

2. Monitor caffeine. Moderate amounts of caffeine are safe for most adults. On the other hand, the stimulating effects can last anywhere from 5 to 12 hours depending on the individual. Cut back on coffee and chocolate if caffeine keeps you up at night.

3. Drink responsibly. Alcohol may make you sleepy, but you’ll probably toss and turn. Skip the nightcap and drink plain water before bed.

4. Prevent acid reflux. Spicy and acidic foods cause heartburn, and lying down adds to the discomfort. You can help relieve acid reflux symptoms by avoiding triggers like high-fat foods, spicy dishes, citrus fruit, tomatoes, and chocolate.

5. Create rituals. Most experts say that warm milk doesn’t contain enough tryptophan to induce sleepiness. On the other hand, if you find it soothing to drink a cup of milk or eat a slice of turkey breast before bed, it’s a good idea to stick with what works for you.

6. Increase serotonin. Serotonin is one of the main hormones associated with healthy sleep. You can find it in complex carbohydrates like whole grain breads and brown rice, and herbs like sage and basil. Other good sources include fish, poultry, and nuts.

7. Eat more magnesium. Nutrients like magnesium act as natural muscle relaxants that fight anxiety and encourage sleep. Foods high in magnesium include leafy green vegetables, dairy products, and nuts.

Keep in mind that what you do in the kitchen may affect how you sleep, and what you do in the bedroom may affect how you eat. When you pair good quality sleep with a nutritious diet you reduce your risk for many health conditions, and increase your chances for living a longer and more active life.

Say Goodbye to Water Retention

Usually you want to hold onto a good thing, but water may pose an exception to the rule. While staying hydrated supports good health, water retention or edema makes you bloated and uncomfortable.

Find out more about the causes and symptoms of edema. Take this crash course on water retention.

Understanding Water Retention:

1. Spot the symptoms. Puffiness and swelling are among the most obvious signs of retaining water. You may notice bloating in your abdomen, as well as your legs, feet, and face. Your clothes feel tighter than usual, and you may lack energy.

2. Understand the causes. Women often experience edema during pregnancy or menstrual periods due to the related hormonal changes. Other common causes include long periods of inactivity, a diet high in sodium, or taking certain medications. Heredity can also play a role.

3. Seek appropriate medical care. Water retention is usually harmless, but there are times when you need to see your doctor right away. Persistent or severe symptoms could be a sign of more serious conditions such as blood clots.

Using Diuretics Safely:

1. Talk with your doctor. Simple lifestyle changes are usually all you need to eliminate excess water, but diuretics or water pills that help your body to urinate more may be needed in some cases. It’s important to consult your doctor before taking such medications in order to avoid adverse side effects.

2. Try natural remedies. Some common foods and herbs have diuretic properties, and they’re usually gentler than supplements. Ask your doctor about any potential interactions, and if they approve, you may want to experiment with drinking dandelion tea or whipping up a batch of fresh basil and parsley pesto.

3. Lose weight safely. Diuretics can be an appropriate course of treatment for edema, but there are more effective and less risky ways to slim down. Losing water weight can lead to dehydration, and you’re likely to gain the weight back quickly. Focus on building up muscle and reducing your body fat instead.

Other Treatments for Water Retention:

1. Cut down on salt. Salt helps to balance fluid levels inside and outside of the cells that make up your body. Too much salt can overburden your kidneys, so check the labels on processed food, and spice up your meals with other flavors like pepper or garlic.

2. Eat more magnesium. Magnesium reduces water retention. Good sources include leafy green vegetables, nuts, and whole grains.

3. Increase your potassium levels. Potassium is another helpful mineral. You can find it in foods like potatoes, salmon, and yogurt.

4. Try vitamin B-6. This group of related vitamins has been shown to relieve edema and other symptoms of premenstrual syndrome. Take supplements or snack on bananas.

5. Stay active. Desk jobs and long flights can aggravate water retention. Take frequent breaks to stretch and walk around. Work out for at least a half hour at least 3 days a week.

6. Raise your feet. Just lifting up your feet can help keep water from pooling in your lower body. Prop them up on a pillow or footstool.

7. Wear compression stockings. Visit an athletic wear shop or browse online to find compression socks and leggings. Their tight fit squeezes fluids up and out of your legs and feet.

8. Drink more water. You might think that drinking less water would relieve your bloating, but think again. When you consume more fluids, your body is less likely to retain them for long.

9. Keep a diary. If you’re unsure about why you’re retaining water, write down what you’re experiencing. That way you can see how your activities affect your symptoms.

Prevent water retention by eating a balanced diet low in salt and exercising regularly. Talk with your doctor if your symptoms persist or you have additional questions.

Modern Rules for Eating Fish

Even if you were used to thinking of fish as a healthy food, you may have developed some doubts in recent years. There has been a lot of conflicting information about mercury levels and other safety issues concerning seafood.

Still, most experts agree that for healthy adults the pros of eating fish far outweigh the cons. The government has issued some special advice for pregnant women, nursing mothers, and small children, but encourages everyone not to miss out on the health benefits of fish. A balanced diet with two servings of fish a week is good for your heart and waistline. Fish provides high quality lean protein, omega 3 fatty acids, and other essential nutrients.

Let’s clear up any confusion about how much fish to eat and how to enjoy it safely. Take a look at these facts.

Mercury in Fish

1. Understand mercury sources. Mercury from natural sources and industrial pollution enters surface water where it becomes methylmercury. From there, fish absorb it while they’re eating.

2. Select safer fish. The level of mercury increases as it moves up the food chain. That’s why big predatory fish like swordfish and shark have more mercury than smaller fare like shrimp and tilapia. Canned tuna has less mercury than tuna steaks, and canned light tuna has less mercury than albacore.

3. Check local advisories. The government publishes consumption advisories to limit or avoid fish from certain areas due to mercury levels or other conditions. You can also consult your local health department.

4. Take extra care if pregnant. The FDA and EPA advise pregnant and breastfeeding women to take simple precautions, including eating no more than 8 to 12 ounces of a variety of fish each week from choices that are lower in mercury. They also recommend feeding children smaller portions.

5. Talk with your doctor. If you eat a lot of fish high in mercury, you may want to have your blood tested. Depending on the results, your doctor could recommend that you stop eating fish until the mercury leaves your body naturally over time.

Other Concerns about Fish

1. Focus on freshness. When shopping, look for fish that smells mild and feels firm. Ensure the flesh springs back when you press it. If you smell ammonia before or after cooking, consider it spoiled and throw it out.

2. Eat farmed or wild. It’s usually fine to choose farmed or wild fish. The main exception is eating wild salmon to avoid possible PCBs in the farmed version.

3. Cook light. Broiling and grilling add far less calories than deep frying. For a fast and delicious meal, microwave fish in 5 minutes or less.

4. Shop the freezer section. Frozen fish sticks and fast food filets are usually low in mercury, but full of fat and excess calories. On the other hand, properly frozen fish can be just as nutritious as fresh.

5. Dine out. Seafood is often the tastiest way to stick to your diet in a restaurant. You may even discover recipes you can copy at home.

6. Use omega 3 alternatives. What if you dislike the taste of fish? Get your omega 3s from flaxseed, canola oil, wheat germ, and walnuts.

7. Stay informed. For more information, visit the FDA’s Food Safety Website or the EPA’s Fish Advisory and Mercury Websites. You’ll find additional details, especially if you’re pregnant or planning to become pregnant.

Whatever you read on the internet, keep in mind that the EPA and the FDA say that mercury in seafood is not a significant risk for most adults. For healthy eating, eat fish twice a week, and choose the safest options.

It’s often hard to keep up with a demanding life and still find time to work out. You may be wondering what will happen if you stop doing regular workouts. This is a common question.

Unfortunately, there are negative consequences to not exercising anymore. So the answer, more accurately, becomes a matter of what you’ll be giving up if you stop exercising.

Before you quit the gym or stop working out at home, think about these effects:

1. Loss of lean muscle mass. If you miss one workout, you probably won’t notice the difference in your muscles. However if you miss several weeks or months of workouts, then the muscles will be affected.

* You can lose lean muscle mass by skipping regular workouts on a long-term basis. If you don’t use your muscles, you can lose them.

* Once your body reaches a certain level of lean muscle mass, it can’t maintain it without more exercise.

2. Possible weight gain. You know that exercise can help manage your weight, so stopping it can cause unpleasant surprises on the scale.

* The weight gain may appear if you don’t adjust your calories and meals. If you continue to eat the same amount as before, your body will store the extra calories since you’re not burning them.

* To prevent this, pay attention to how much food you eat and make adjustments if you can’t work out.

3. Decreased endurance. Your body’s endurance in both strength and aerobics will go down. You may have a harder time cleaning the house, mowing the lawn, gardening with flowers, or doing other tasks.

* Eventually, even walking or going up the stairs can become hard.

4. Brain function is affected in a negative way. Exercise helps increase the flow of oxygen and blood to the brain. Without it, you may have a harder time thinking clearly. You may not remember things as well or concentrate as easily.

* If your brain gets used to a certain amount of oxygen and blood, you may notice the difference.

5. Trouble sleeping. Without regular exercise, you may have more trouble sleeping because of a variety of reasons:

* Many people use exercise to relieve stress and anxiety. However, if you stop doing regular workouts, you may end up staying up late at night and worrying.

* Another thing to consider is that exercise can help promote sleep. If you’re tired after a long day at the gym, then you’re more likely to fall asleep faster at home.

* Research shows that exercise can help fight restless leg syndrome, which keeps many people up at night and affects sleep.

* Studies also show exercise can also lessen sleep apnea for some patients, because this condition is associated with greater weight.

Exercise is essential, but it’s not easy to do it every day. Try to find ways you can incorporate fitness into your daily routines.

Otherwise, you’ll notice a variety of issues ranging from the loss of muscles to weight gain. If you can’t exercise every day, try to do it as often as possible throughout the week.

Did you know that your diet can affect anxiety levels? If you’re tired of only using medications for your anxiety, consider how you can incorporate lifestyle changes such as diet modifications to help.

As with any change you may be considering, talk to your doctor ahead of time about any concerns you may have.

Try these diet strategies to help lessen anxiety symptoms:

1. Eliminate alcohol. Although there is a belief that alcohol can relax the body, it can be harmful for those with anxiety.

* Alcohol affects the body in many ways, including making you more dehydrated. It can also affect hormone levels and other things that can lead to anxiety.

* If you drink too much, you may not be eating enough food. Alcohol has a lot of calories and carbohydrates, but they’re not healthy. Not getting the right nutrition can hurt your entire body and increase anxiety. Avoid using alcohol as a substitute for lunch or dinner.

* Experts point out that the toxins in alcohol can increase anxiety attacks.

2. Watch out for caffeine. It may not be easy to stop your coffee habit, and mornings may be more difficult. However, eliminating caffeine can help reduce anxiety.

* Too much coffee can act like a stimulant for anxiety.

* Coffee can increase your heartbeat and make you feel as if you’re having a panic attack.

* Caffeine is addictive, so you may have trouble eliminating it at first. Pay attention to the hidden sources of caffeine such as dark chocolate and other products.

3. Beware of refined sugars. Refined sugars can make anxiety worse, and these sugars are hiding in many of the foods you may eat.

* These types of sugars are included in a variety of products. Carefully read labels to ensure that there are no refined sugars.

* Sugar acts like a stimulant, so your anxiety symptoms can increase.

* Refined sugars can be in many things that you might not even suspect, including bagels, cereals, oatmeal, crackers, and other products. Even canned vegetables may have unnecessary added sugar.

4. Get enough B vitamins. Research shows that a lack of B vitamins in your body can contribute to anxiety. Pay attention to how many B vitamins are in your diet.

* It’s easy to get a deficiency of these vitamins, so try to eat more legumes, meats, eggs, rice, leafy greens, and other sources of these nutrients.

* Consider eating more asparagus and avocado. Studies have revealed that these two vegetables can lessen the symptoms of depression and anxiety. Avocado has B vitamins and asparagus has folic acid.

5. Look for your own triggers and eliminate them. You may have specific foods that trigger anxiety, so it’s important to determine which foods can negatively affect you in this way.

* In some cases, the anxiety-triggering foods or beverages are linked to traumatic events. A difficult memory can rise to the surface after eating or drinking them, causing anxiety.

* In other cases, food intolerances and allergies may cause anxiety. There are reports that show some people react to dairy, and it can mimic some of the symptoms of anxiety.

* Many of the common triggers include dairy, gluten, processed foods, soda, and fried foods.

* Keep a food journal and track how you feel after eating dairy, fried foods, or other things you suspect may be triggers. Make a note about your emotional well-being before and after eating each item. This will help narrow down the list and make it easier to see what food should go.

The food that enters your body can affect more than just the scale. It can also affect anxiety levels. Pay attention to what you eat each day and keep track of anxiety symptoms that manifest themselves after you eat certain foods.