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Tag: Stress

  • Four ways to overcome work-related stress

    Four ways to overcome work-related stress

    • Anyanwu Cynthia

    “The pressure is getting worser,” is a common slang by almost every stressed individual in Nigeria.

    As a result of the advent in technology, life could be said have gotten a lot easier and also by demanding a lot more mental strength than usual.

    Here are five strategies to help manage work stress:

    1. Communicate your plight:
      Speak to a trusted colleague or manager about how you feel and what you need. They can help improve things for you. In cases where you don’t want your personal life outside, you can talk to a therapist. Communicating helps ease tension by helping you to see that you’re not alone in going through tough times.

    By communicating with trusted individuals, you realise how they or other people, might have undergone your current stress situation and could equally proffer solutions to help you overcome stress.

    1. Practice deep breathing
      Deep breathing can help reduce anxiety within minutes. Scientific studies have shown that controlling your breath can help to manage stress and stress-related conditions.

    Read Also: Appeal Court’s President sets up special panel over Rivers’ crises

    Deep breathing can help ease tension by calming the nervous system and reducing stress hormones in the body:

    1. Create a supportive work environment
      Build relationships with colleagues who can offer support and understanding.
      Building relationships with colleagues who can offer support and understanding is a vital way to overcome work-related stress.
      The work place is not an environment to be an introvert, inorder to grow and yield result developing interpersonal relationship skill is paramount.
      Connecting with colleagues and rendering support is a good way to foster great working experience, there by creating a support system for yourself in time of need.

    By building strong relationships with supportive colleagues, you can:

    • Share stress and workload
    • Access valuable advice and resources
    • Boost morale and motivation
    • Develop a sense of belonging and purpose
    1. Music: Music has always been known as a medium to escape stress and entertain oneself.
      Upbeat music can make you feel more optimistic and positive about life. A slower tempo can quiet your mind and relax your muscles, making you feel soothed while releasing the stress of the day.
      Music serves as a distraction by shifting ones focus away from stressful thoughts and concerns.

    By listening to good music,ones mood can be elevated, there by causing them to be more productive.

    Stress is an unavoidable part of the human everyday life but stress management is major skill that should be imbibed by individuals to enhance day to day living.

  • Top Tips for Reducing Daily Stress Without Spending Much

    Top Tips for Reducing Daily Stress Without Spending Much

    Managing stress is essential for a balanced, healthy life. Everyday pressures can build up quickly, making it important to find ways to unwind and recharge. Harvard Health highlights that chronic stress can lead to physical problems, including chronic inflammation, which raises the risks for many diseases such as dementia, heart disease, and stroke. Fortunately, affordable and simple relaxation techniques can fit into any routine, helping to improve mood, increase focus, and bring calm. By exploring small, budget-friendly methods, you can create effective habits that make daily stress easier to manage.

    Easy Breathing Exercises to Calm the Mind

    Simple breathing exercises can relieve stress instantly, helping you stay centered even on busy days. These techniques activate the body’s natural relaxation response, calming the mind and boosting focus.

    Deep Breathing for Quick Relaxation

    Deep breathing involves taking a slow, full breath in through the nose, holding it briefly, and then exhaling fully. This pattern helps reduce stress by slowing the heart rate and calming the nervous system, making it an easy, fast way to relax.

    Benefits of Focused Breathing for Mental Clarity

    Focused breathing helps clear mental clutter and improve concentration. By focusing solely on each breath, you can quiet anxious thoughts, reduce tension, and create a sense of calm. This practice enhances clarity, making it easier to approach tasks with a refreshed mindset.

    Engaging in Free and Low-Cost Hobbies

    Affordable hobbies can be powerful tools for managing stress, providing relaxing and creative outlets without stretching the budget. These activities are easy to integrate into a daily routine, helping improve mood and well-being.

    Discovering New Digital Hobbies

    Exploring digital hobbies is a great way to unwind. Here are some ideas:

    ● Music Apps: Free apps like Spotify and SoundCloud provide countless playlists and genres, perfect for relaxation.

    ● Art Platforms: Digital drawing on apps like SketchBook allows creativity without the cost, offering tools to paint or sketch.

    ● Language Learning: Apps like Duolingo are fun and interactive, making learning stress-free and engaging.

    Trying Online Games for Fun and Focus

    Simple online games provide a quick, fun way to destress. Many options are free, and sweepstakes sites offer extra variety, giving a relaxed gaming experience that engages the mind without overspending. For those seeking casual entertainment, Explore sweepstakes and casino fun as a relaxing way to unwind, where games can be both calming and mentally engaging. This variety can make online gaming a fun addition to your relaxation routine.

    Staying Active with Home Exercises

    Staying active at home is an accessible and affordable way to manage stress. Physical activity releases endorphins, natural mood boosters that reduce anxiety and create a sense of well-being. Consistent daily movement, even in short sessions, can help counteract stress and improve mental clarity.

    Stretching and Yoga for Relaxation

    Incorporating basic stretches and yoga poses can calm both mind and body. Try these:

    ● Child’s Pose: This gentle stretch helps release tension in the back and shoulders, promoting a relaxed state.

    ● Cat-Cow Pose: Alternating between arching and rounding the spine, this pose eases back stiffness and improves flexibility.

    ● Downward Dog: A full-body stretch that lengthens the back and hamstrings, enhancing relaxation and focus.

    Short Cardio Workouts for Boosting Mood

    Quick cardio routines are excellent for lifting spirits and increasing energy. Simple exercises include:

    ● Jumping Jacks: This classic move raises heart rate and improves circulation in just a few minutes.

    ● High Knees: A dynamic exercise that strengthens the core and promotes alertness.

    ● Dance Routine: Dancing to your favorite songs is both energizing and fun, helping to reduce stress.

    These exercises make it easy to incorporate healthy movement into your day, enhancing mood and well-being.

    Using Mindfulness and Meditation Techniques

    Incorporating mindfulness and meditation techniques into daily life can greatly reduce stress and bring a sense of calm. Very Well Health highlights how mindfulness and meditation can significantly reduce stress and foster calm. By focusing on the present moment and letting go of distractions, these practices help manage negative thoughts and improve mental clarity. Even a few minutes each day can make a noticeable difference in mood and concentration.

    Guided Meditation Apps for Beginners

    For those new to meditation, guided apps offer structure and simplicity. Many apps feature guided sessions, varying in length to suit different levels and preferences, providing gentle instructions to help quiet the mind. This structure makes it easy to start meditating, building focus and relaxation skills gradually.

    Practicing Gratitude for Positive Thinking

    Gratitude exercises are another powerful mindfulness tool. A simple way to practice gratitude is by keeping a daily journal to note three things you appreciate or taking a moment to reflect on positive aspects of the day. By focusing on gratitude, you foster a positive outlook that enhances resilience and mental well-being over time, making it easier to manage stress naturally.

    Creating a Relaxing Evening Routine

    A calming evening routine can help transition from a busy day to a peaceful night. Building simple, affordable habits for relaxation can reduce stress and improve sleep quality. Small daily routines, such as listening to soothing audio or reflecting on positive moments, create a sense of calm and help prepare the mind for restful sleep.

    Relaxing with Music and Audiobooks

    Listening to calming music or audiobooks is an easy way to unwind. Here are some free options:

    ● Music Streaming Apps: Many platforms offer playlists for relaxation, including instrumental or nature sounds.

    ● Audiobook Libraries: Look for free audiobook sources with a wide range of genres for easy listening.

    ● Sleep Stories: Some apps provide narrated stories designed to ease listeners into sleep.

    Setting Aside Time for Reflection

    Taking a few moments for quiet reflection or journaling each night can help clear the mind and promote mental clarity. Writing down daily thoughts or gratitude points creates a positive mindset and reduces stress. Additionally, setting small goals or intentions for the next day can help organize thoughts and ease mental clutter, making reflection a valuable part of any relaxing evening routine.

    Conclusion

    Incorporating simple, low-cost methods for stress relief can make a meaningful difference in daily life. These small practices offer calm, improve focus, and enhance overall well-being. Exploring affordable ways to unwind—like breathing exercises, reflection, and mindful activities—can create lasting habits for managing stress. Embrace these easy, budget-friendly routines to bring peace into each day.

  • 10 effective strategies to manage, reduce stress

    10 effective strategies to manage, reduce stress

    Stress is a natural part of life, but its effects can be intense and far-reaching. It can stem from multiple sources such as work, relationships, finances, and health issues.

    If not managed properly, stress can contribute to anxiety, depression, and a compromised immune system. Identifying the signs of stress and addressing them proactively is crucial.

    Here are 10 effective strategies for reducing stress:

     1.⁠ ⁠Deep breathing: Exercises Deep breathing can help calm your mind and body. Take slow, deliberate breaths in through your nose and out through your mouth. Focus on the sensation of the breath in your body. Regular deep breathing practice can reduce stress and anxiety.

     2.⁠ ⁠Progressive muscle relaxation: Progressive muscle relaxation involves tensing and relaxing different muscle groups. Start with your toes and work your way up to your head. Hold each muscle group for a few seconds before releasing. This technique can help release physical tension and reduce stress.

     3.⁠ ⁠Physical activity: Regular physical activity can help reduce stress and anxiety. Engage in activities that bring you joy, such as walking, running, swimming, or dancing. Exercise can help release endorphins, which can improve your mood and reduce stress. Aim for at least 30 minutes of physical activity per day.

     4.⁠ ⁠Mindfulness meditation involves focusing on the present moment. Sit comfortably, close your eyes, and focus on your breath or a mantra. When your mind wanders, gently bring it back to the present moment. Regular mindfulness practice can reduce stress and improve mental clarity.

     5.⁠ ⁠Grounding techniques: This can help you focus on the present moment and distract you from stressful thoughts. Use your senses to ground yourself, such as paying attention to the feeling of your feet on the ground or the sounds around you. Grounding techniques can help reduce stress and anxiety.

     6.⁠ ⁠Journaling: This can help you process and release stressful thoughts and emotions. Write down your thoughts and feelings without editing or censoring yourself. Reflecting on your journal entries can help you identify patterns and gain insights into your stressors.

     7.⁠ ⁠Connect with loved ones: Connecting with loved ones can help you feel supported and reduce stress. Reach out to a friend, family member, or pet for emotional support. Social connections can help you feel less isolated and more able to cope with stress.

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     8.⁠ ⁠Take a break from technology: Taking a break from technology can help reduce stress and improve mental clarity. Set boundaries around your technology use, such as turning off your phone or computer before bed. Use technology-free time to engage in relaxing activities or spend time with loved ones.

     9.⁠ ⁠Practice gratitude: Practicing gratitude can help shift your focus away from stress and towards the positive aspects of your life. Reflect on things you’re thankful for each day, no matter how small they may seem. Focusing on gratitude can help improve your mood and reduce stress.

     10.⁠ ⁠Seek professional advice: This can help provide you with personalized guidance and support for managing stress. Consult with a mental health professional who can help you identify stressors and develop coping strategies.

  • Training in managing time, stress

    Lagos State Governor Akinwumi Ambode yesterday urged civil servants to maximise their time and avoid being stressed.

    He enjoined them to live good lives and cope with a number of factors overlooked in the quest for organisational efficiency.

    The governor, represented by the Commissioner for Establishment, Training and Pensions, Dr. Akintola Benson Oke, spoke while opening a two-day training with the theme: ‘Techniques for effective time and stress management for civil servants in Lagos State’.

    He said the workshop would enlighten participants about effective time and stress management.

    “It is a well-known fact that time is both priceless and unfortunately, irreplaceable. Every minute you spend is a minute lost forever. You are not going to get it. The senior officers in the civil service will benefit from this seminar, as they learn how to make the civil service as less stressful as possible for civil servants.

    “The import of the training is that whether you are a man or woman, Governor Ambode wants you to utilise your time and manage it very well. Use your time very well, so that Lagos State will serve as a reference point in the civil service in the federation. We thank the governor for approving that civil servants should be trained across board.”

    The Permanent Secretary, Ministry of Establishments, Training and Pensions, Mrs. Rhoda Ayinde, said the participants were privileged to be at the programme, hoping that they would be better informed and equipped intellectually after the programme.

  • Managing your stress

    Stress is one of the commonest illnesses that exist. The sad thing about stress is that most people undergoing stress, very often do not recognise that they are suffering from the disease entity called stress. Such a person may ascribe the consequences of stress to some other imaginary illness. Further, a third party such as wife, husband as the case may be or a relative may be blamed for the virtual breakdown that the victim suffers from.

    What is stress as an illness? When we talk of stress, we are referring to a clinical disorder. Stress in our case is distinct from stress that physicists or mechanical engineer or civil engineer may refer to. However the principle behind the various definition of stress is the same. Also, the consequences of stress which is a breakdown of the bearer of stress be it mechanical or human is similar.

    With this in mind, let us now consider what amounts to human stress condition. When demand outstrips the resources or supply that is required to meet the said demand, then a state of stress has been established.  It may be over demand on one’s time, energy or attention.

    What causes stress? The demand that I mentioned above could come from any source. It may be financial stress in which case, the monetary requirement to meet some conditions is far short of what is required. In that case, the person may fall into a disorder of stress. On the other hand, stress, may be due to matrimonial issues such as sexual demand of one partner, behavioral issues of one or both partners. Stress may also be due to employment demands. The job or school work may be busy or complex against the knowledge and time of the employee. Such employee may be in considerable stress to meet the fulfillment and time constrained associated with the job. Stress may be due to physical or mental illness that refused to get resolved. Chronic illnesses may give rise to stressful experiences as the victim struggles on daily basis to get well and fully functional. Some persons may be stressed by the human condition, the world affairs and the chaos that the world is going through. Wars, rumors of war, stampede, political upheavals, insecurities, natural disasters and man-made events could all lead to stress for a lot of people. It may look ordinary to some but traffic congestions are stressful to most if not all of us.  Family issues, recalcitrant children, bothersome siblings and troubles from extended family may all lead to unwanted illness of stress. Bereavement, divorce, separation and unemployment are all known causes of stress.

    What are the consequences of stress as a human disorder? The result could be both physical and mental. Mentally, the sufferer experiences tiredness which is not explained by any investigation. Such individual may be going from one doctor to the other or going from one diagnostic centre to another without producing any evidence of illness. Sleep could suffer in terms of early waking, poor ability to fall asleep, and poor retention. Sleep manifesting as short sleep and frequent waking are some features of stress. Easily getting irritable or becoming a ‘short fuse’ may be noticed by the marital partner, family members or co-workers.  People around stressful people are often afraid of commentaries and they describe their relationship as ‘walking on egg shell’ around person suffering from stress: this is because of the irritability of the sufferer and intolerance at this stage. Sexuality and fertility may be impaired by stress.

    Stressful people do suffer from anxiety, self-isolation, avoidance, odd behavior such as shouting inappropriately, sweating in the palms, and the rest of the body. Also, untreated, stress may lead to depression and to more serious mental illness of psychosis.

    Physically, stress may lead to peptic ulcer, joint and muscle pains or what may seem like arthritis, headache, diarrhea, constipation and weight loss. Appetite may change to give rise to weight gain and obesity.

    Treatment for Stress: There is a lot that you can do to deal with stress and also to prevent and treat the illness.  In terms of prevention, you may need to get yourself organised to get your work scheduled in a kind of ‘to do’ list. You can then execute each item according to their importance and prioritise the work too.

    Further, try and resolve conflicts at work, at home, with partners, spouses, family members and friends. Also, there are some worldly problems that you definitely cannot deal with. Stop bothering yourself about what is beyond you. Accept the fact that, some issues are outside your control. Prayer helps too. Some individuals find meditation as well as reflexology helpful.  Avoid comfort eating to resolve stress.

    In the meantime, try to engage in regular, structured and planned exercise.  Exercise has been shown to reduce anxiety, boost mental energy, improve sleep, relax muscles and above all reduce stress as well as prevent cancers.  To benefit, exercise must be regular and purposeful.

    If all these fail, then, you may need the intervention of medical doctors and even specialist doctors or psychologists who are skilled in the art of dealing with stress. Hospital admissions may be called for. Medication may also be used as may be necessary. Other necessary therapeutic measures may also be used depending on the circumstances. Good luck.

  • Stress: An obstacle to healthy living

    Stress: An obstacle to healthy living

    Fast food, fast cars, fast everything….we live life on a very fast lane; stress being a by-product of burning so much energy.

    We excessively have a need for speed but a high propensity to crash. In our never-ending foray for survival, a lot of us place more priority on making money than leading a healthy life.

    Stress is a major debacle to enjoying the NIGERIAN DREAM!

    Stress can be a motivator. It can be essential to survival. The “fight-or-flight” mechanism can tell us when and how to respond to danger.

    However, if this mechanism is triggered too easily, or when there are too many stressors at one time, it can undermine a person’s mental and physical health and become harmful.

    A wide range of studies have shown that the stress caused by things like: untreated depression, social isolation, long-term unemployment, anxiety attacks… can speed-up the aging process by shortening the length of each DNA strand.

    When it comes to aging, we’ve all heard that worrying will give you wrinkles, but is the science there to back up the idea that stress accelerates aging?

    Although more research is still needed on the exact mechanisms by which psychological stress contributes to biological aging, what we do know is that stress can be a contributor to premature aging.

    According to Dr. Vivian Diller, PhD, “It’s very possible that if you have a life filled with constant stress, little by little the body will begin to breakdown”.

    When we are going through stress, it creates that fight-or-flight reaction in an unrelenting way, and as a result, stress chemicals are released into the body. What we know so far is that the release of those stress chemicals creates biological changes.

    One thing people do not know is that stress doesn’t immediately makes you old just like the speed of lightening, instead, it begins to weaken vital body organs like the heart, liver, kidney and so on, causing series of diseases to affect the vital organ which begins to affect the physical structure of one’s body.

    In this part of the world where making ends meet is the essence of living, a lot of people engage themselves in strenuous business activities which in turn damages their body system and leaving them at the mercies of the doctors to either rescue them or contain the ailment or sickness.

    A 2012 study published in the journal PLoS ONE, found that work-related exhaustion can have a harmful effect on critical DNA in the cells.

    Researchers measured the length of DNA sections called telomeres, and found that individuals with the most job stress had the shortest telomeres — and when telomeres become too short, the cells can die or become damaged.

    Those who did not experience work exhaustion had longer telomeres. Telomere shortening has been linked to Parkinson’s, type 2 diabetes, cardiovascular disease and cancer, the study notes.

    “We know that the telomeres [wear down] over time, but possibly anxiety and stress may expedite that, says Diller. “That is the closest we’ve gotten to understanding the relationship between stress and how our body may age faster.”

    There are a lot of symptoms that can help one to know when he or she has been stressed, the symptoms include: Headaches, muscle tension or pain, chest pain, fatigue, change in sex drive, stomach upset, sleep problems, anxiety, restlessness, lack of motivation or focus, feeling overwhelmed, irritability or anger, sadness and so much more.

    We all want to live life to its fullest, why go overboard? It is advised that in order to live a productive and fulfilling life, there is a need to maintain a healthy work-life balance.

    Every organization has a “leave” policy; here, workers take time off to relax and attend to sundry domestic affairs.

    The essence of taking a leave is to relax and recuperate. However, a lot of people would collect the leave allowance rather than embark on the leave period.

    So why endanger yourself when there is more to life than the challenges you face. To live healthy and stay fit, try to eat healthy, exercise regularly, attend functions – birthdays, love feast, comedy shows etc.

    Finally, as the truism goes – “health is wealth”. Therefore, our true worth does not lie in the amount of mazuma we have in the four corners of a bank, but in how healthy we are.

  • 7 million Nigerians suffering from stress, depression, says expert

    No fewer than seven million Nigerians are suffering from stress and depression, Society of Family Physicians of Nigeria (SFPN), Ekiti Zone Chairman, Dr. Olabode Shabi, has said.

    Speaking at a lecture organised by the Information Chapel of the Nigerian Union of Journalists in Ekiti State, Shabi described stress as an exaggeration of response to events and life-challenges that make a person feel threatened or upset in some ways, adding that depression is a common mental health problem affecting 29 million people in Africa out of an estimated 322 million people worldwide.

    In a paper titled: ‘’Stress and depression in  workplace: Strategic approach to management, Shabi, also the Chief Consultant Family Health of the Federal Teaching Hospital, Ido Ekiti, identified major causes of stress in workplace to include ambiguity in the job schedule of workers, career development pressure, poor working environment  lack of job security, fear of redundancy and early retirement, struggling to meet unrealistic targets, poor interpersonal relationship with the colleagues and superiors as well as low trust level and lack of problem sharing among workers.

    Stressing that no human being has immunity from depression under certain circumstances, Shabi highlighted major symptoms of the condition to include persistently sad moods, loss of pleasure in usual activities, feeling of helplessness and guilt or worthlessness, fatigue or decreased energy, loss of memory and concentration, loss of decision-making capability, poor abstract reasoning, restlessness, irritability, sleep disturbance and loss in appetite or weight.

    The SFPN Zonal Chairman listed major causes of stressful life conditions to include low literacy level, poverty and short life expectancy and negative life events such as bereavement, job loss, financial difficulties, divorce, loneliness, childhood abuse and neglect medical illnesses and exposure to chronic pains as well as imbibing some mentally stressful lifestyles, such as misuse of certain prescription drugs and abuse of substances such as cocaine, narcotics and alcohol as causes of depression outside the workplace.

    The medic identified strategies for managing stress to include avoiding unnecessary stress, reducing job stress by improving emotional intelligence, creating time for fun and relaxation, better management of one’s time, be willing to compromise, reframe problems, focus on positive things, accepting things one cannot change, sharing feelings with friends, resolving conflict  positively, adopting healthy lifestyles, exercising regularly, eating healthy diet, avoiding alcohol, cigarettes and drugs reducing sugar and caffeine as well as getting enough sleep.

    Earlier, the Permanent Secretary , Ekiti State Ministry of Information, Youth and Sports Development, Mr. Kola Ajumobi, advised workers to pay more attention to their health to reduce their chances of becoming victims of sudden death syndrome.

    Ajumobi described the lecture as  timely, stressing that more attention was  needed to achieve good health in view of the prevailing economic recession and incursion of killer and sometimes unfamiliar diseases such as hypertension, depression, Ebola, Lassa into the society.

    Ajumobi, who noted that health is a state of physical, mental and social well-being and not merely the absence of disease or infirmity, emphasised that people should  not wait until they fall sick before becoming mindful of their health emphasising that prevention is better than cure.

  • ‘Anxiety, stress triggers migraine headache’

    A consultant neurologist, Dr Rufus Akinyemi, on Monday in Ibadan, said migraine headache could be triggered by anxiety, work overload or stress.

    Akinyemi, a Senior Research Fellow at Institute for Advanced Medical Research and Training, College of Medicine, University of Ibadan, told the News Agency of Nigeria (NAN) that “migraine is severe headache that can be debilitating.

    “It can cause severe throbbing pain or a pulsing sensation, usually on just one side of the head. It’s often accompanied by nausea, vomiting, and extreme sensitivity to light and sound,”

    He advised that people who experienced migraine should know the trigger factors and prevent a full-blown attack by acting upon the warning signs.

    He added that “while the exact cause of migraine is unknown, it is however, thought to be due to abnormal brain activity which causes temporary alteration in the nerve signals, chemicals and blood flow in the brain.

    “Migraine can begin in childhood or early adulthood. There are those people who are known to have family history of migraine.

    “Some people who suffer from migraine can clearly identify the triggers that cause the headaches.”

    According to him, potential migraine triggers include physical or emotional stress; work overload; anxiety; dehydration, depression, allergic reactions and the lack of sleep.

    Other triggers, he said, include bright lights, loud noises, smoking and exposure to cigarette smoke.

    “Some typical symptoms my include headache usually confined to one side of the head during an attack; feeling sick and physically being sick, temperature changes and diarrhoea,” he said.

    The neurologist said that while migraine would generally not get worse over time, it could result in more serious complications.

    “Although stroke happening as a result of migraine is not usually common, we don’t see many such cases, but it can still happen,” he warned.

  • Keep the hope alive! Diabetes is completely curable

    Keep the hope alive! Diabetes is completely curable

    Diabetes rates are rising, in fact it is now considered an (epidemic) in the medical community.

      The International Diabetes Federation reports that:
    => 1.5 Million Nigerians are confirmed Diabetic.
    => Diabetes is the 7th leading cause of death.

     => Diabetes increases heart attack risk and 68% of diabetes-related death certificates report heart related problems.

    => 75% of adults with diabetes will develop high blood pressure.

    => Diabetes is the leading cause of blindness, kidney failure and nervous system disorders.

    => Diabetes costs $174 billion annually.

    Diabetes is a well-established problem and a multi-billion dollar industry.

    There are various causes of diabetes, which include Genetic Factor, Stress, Toxins, Adrenals and Excess Sugar, But How Do We Solve It?

    All of the above contributing factors don’t usually happen by themselves.

    Since the body functions as a whole, a problem in one area will usually correlate to problems in others. A combination of the factors above can be the catalyst full blown case of diabetes (or a lot of other diseases).

    While researchers often look at a single variable when trying to discover a cure for a disease, often the best approach is one that addresses the body as a whole.

    As with all diseases, the best cure is good prevention, but certain measures can help reverse disease once it has occurred. Click www.naturalcarehub.com.ng

    Unfortunately, most people are not given the benefit of this approach. When diagnosed with diabetes, most people are told to avoid sugar (good step, not the solution). If the problem is bad enough, they are told to take medication to give the body insulin.

    Insulin is also dangerous if it is left circulating the blood. Somehow, treating too much -circulating glucose and insulin with more insulin doesn’t seem like the right approach…

    It isn’t just keeping blood sugar levels down through insulin control that helps diabetes but, fixing the actual problem causing diabetes.

    Addressing just one aspect of the problem (blood sugar or insulin) ignores all the other factors like poor diet, toxins, stress, gut problems, immune issues etc.

    Instead, this single focus approach can contribute to the problem, making insulin resistance worse and eventually leading to insulin dependent diabetes when the pancreas shuts down completely. Click
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    7 Steps To Help Your Body Recover From Diabetes.

    1. Get Insulin Problems Under Control– Diabetes is triggered by insulin resistance and regaining proper insulin sensitivity can help reverse the process.

    2. Get Your Fats in Good Balance– Overabundance of Omega-6 fats in the diet is a contributing factor in diabetes.

    3. Fix your Gut– Not the beer gut, your intestines.

    4. Exercise– Even the mainstream medical community recognises the advantage of exercise, as it increases the muscle’s ability to use insulin and over time can help fix insulin resistance.

    5. Lose Excess Weight– Obesity and Diabetes often go hand in hand, losing weight can help mitigate diabetes, and also lowers your risk of getting it to begin with.

    6. Reduce Stress–  Stress raises cortisol and can lead to hormone imbalance, insulin issues and increases risk for certain types of disease.

    7. Supplement– Supplements can help your body heal from diabetes, especially while your body works to gain proper insulin reactions again.

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  • Miscarriage: Gynaecologist warn women against stress

    Dr Adaora Ukoh, an Abuja based gynaecologist, has warned that women who exhibit signs of stress are three times more likely to miscarry during the first three weeks of pregnancy.

    She disclosed this in an interview with the News Agency of Nigeria (NAN) on Wednesday in Abuja.

    Ukoh described stress as a physical response, saying that when stressed the body thinks it is under attack and swithed to fight mode thereby releasing a complex mix of hormones and chemicals such as adrenaline, cortisol and norepinephrine to prepare the body for physical action.

    According to her, women whose ages ranged from 18 to 34 four with elevated levels of stress hormone miscarried during the first three weeks of pregnancy, compared to 33 per cent of those with normal levels.

    However, she said that miscarriages are known to happen during the first three weeks of pregnancy especially if the stress hormone was high.

    The expert added that factors such as elevated cortisol levels at a very early stage of pregnancy increases the stress hormone thereby causing miscarriage.

    The expert noted that during times of physical or emotional stress, the brain releases several hormones such as corticotropin-releasing hormone (CRH) as such causes miscarriage.

    She added that women who deliver prematurely or have low-birth-weight babies were often found to have high levels of CRH in their bloodstream and demonstrate a greater risk of miscarriage in women reporting stress.

    Ukoh also said that stress could cause the placenta and the uterus of a pregnant woman to trigger uterine contractions that could predispose the woman to lose pregnancy.

    The gynaecologist added that mast cells were abundant in the uterus and during stress; the release of CRH causes these mast cells to secrete substances that could predispose a pregnant woman to miscarriage.

    “Research shows that women who deliver prematurely or have low-birth-weight babies were often found to have high levels of CRH in their bloodstream, and show a greater risk of miscarriage in women reporting stress.

    “CRH is a hormone the brain secretes in reaction to physical or emotional stress, and also produced in the placenta and the uterus of a pregnant woman to trigger uterine contractions during delivery which can also cause miscarriage.

    “With several studies, indication of miscarriage shows an increased risk among women reporting high levels of emotional or physical turmoil in their early months of pregnancy or just before conception.

    “But while a relationship has been noted, it has been proven that stress hormones and other chemicals can wreak havoc on the uterus and foetus,’’ she said.

    Ukoh noted that those who had previous multiple miscarriages had significantly high levels of CRH and another hormone urocortin, in the tissues of their foetuses when compared with women who miscarried once or those who had abortions.

    She therefore advised women to avoid stress emotionally and physically on or before being pregnant in order to avoid miscarriage.

    She also enjoined women who want to be pregnant to always go for urine checkups weekly for a period of one year to look out for stress induced hormone cortisol in order to help reduce risk of miscarriage.