Self Improvement Articles

Controlling Hunger to Prevent Binge Eating

When your blood sugar is low, there are special hormones in your blood and stomach that tell your brain that you need to take in more food. Well, this is how the whole hunger and feeding mechanism is supposed to work. However, there are other factors which increase a person’s appetite, and can cause them to eat more than they should. If you believe that your appetite is too large, you will have to do some introspection to see what could be the problem. You may have to visit the doctor as well. Increased appetite is usually not life-threatening, however, overeating can cause health problems down the line.

If you find that your hunger is not relieved by portions that used to do the job in the past, then you will have to look at what changed in your life since then. If you have started an exercise regimen recently, or you have been more active, then your body will need more energy to meet the increased demands, which increases your appetite. If this is the case, it won’t be much of a problem unless you’ve been putting the wrong foods into your body. Eat more proteins and vegetables and do not go overboard on your carbohydrates, which can make you fat. Your carbohydrates include your starches and your sugars.

There are other factors that cause an increase in appetite. One of these is your mental health, due to common issues such as stress, anxiety and depression. It has been proven that when a person is stressed or depressed, a person will most likely eat more. Not only will they eat more, but they will eat more mood-elevating foods such as simple carbohydrates, also known as your sugars. Healthy foods do elevate your mood, but sugar does a much quicker job. The bad news is that the high you get from intaking sugar doesn’t last long, which causes you to eat even more sugar to compensate. If you believe you are depressed, you should visit your nearest psychologist or psychiatrist, and they will tell you what steps you should take. If you have been stressed out recently, start decreasing the amount of stress you allow in your life. For example, at work, ask for less hours or less projects to work on. You may be paid less, but your health is more important.

Other factors include mismanagement of a diet. Have you gone on one of those diets that asks you to cut out carbs completely? These diets hardly ever work, as people crave even more carbs than normal when they go on these diets. Do you feel light headed at times? Then you may need to visit the doctor. Increased appetite and light headedness are symptoms of hypoglycemia, or low blood sugar. Your doctor may prescribe drugs to correct the problem, and also tell you how to manage your diet. You might also look at any medications you are taking. There are some prescribed drugs that can cause an increase in appetite, for instance, antidepressant drugs, ironically.

There are small things you can do to control your hunger. One of these is dividing your meals into more meals, which means you are eating more times throughout the day. You won’t feel hungry all the time, and you will actually lose weight this way. If all else fails, talk to your doctor.

Safe Exercises for Baby Boomers

You are a baby boomer, and you are not as fit and as vibrant as you used to be. But, that is no excuse to not stay in shape. As a matter of fact, people who try to stay in shape by exercising every day, even in their 50s and 60s, live longer and healthier lives, full of energy. You may be feeling some aches and pains here and there, but don’t let that stop you. Don’t think you’ll need do Shaun T’s Insanity to stay fit however. Here are some tips you can follow to work up a sweat and be on the safe side as well.

Cardio, even if you are 90, is one of the safest forms of exercise you can do. Cardio is any repetitive thing that you do that raises your heart rate. So this is an umbrella term for a whole host of exercises, including running, swimming, jogging, and cycling. At your age, you are not able to endure or go as fast as people 10, 20 or 30 years your junior, but you will be able to get the same amount of exercise they get in just 30 minutes. If you are an early riser, get out of bed and take a brisk morning walk. It is recommended that you don’t do this alone. Do this with your spouse, or better yet with a group of your buddies who are trying to get as fit as you. The crowd mentality will ensure that you don’t slow down and keep the same pace. It is also recommended that you buy a bike, preferably a good mountain bike, which will be easier on your knees. Running can be bad for your knees, and you may not have a pool or body of water to readily swim every day. However, do not neglect these exercises if you can do them.

This one is a bit tricky, but strength training at least once a week is recommended for baby boomers. As you age past 50, your muscles start losing mass more than ever before. Some researchers say it is possible to lose a half pound of muscle every year after 50. Combat this trend by taking up some weights. Not only does it build muscle, but it also reduces the risk of osteoporosis. So women, don’t think this is just for men alone. You should be very careful, however, and it is best that you join a gym instead of lifting weights in your own home, so that a trainer can keep their eye on you. They will know how much you can manage to lift.

Finally, look into some yoga. As you age, your connective tissues start to deplete, leaving you less flexible than before. You can combat this by doing yoga, which basically is flexibility and balance exercises. Even regular stretching can help. You can tell your body to keep those joints lubricated by doing stretches and holding certain positions. You can stretch on your own every morning, or you can join a yoga class, which last between 30 to 60 minutes. You only need to visit the class around three times a week.