Do you know when you've reached your physical limit during exercise? Your body will show signs of overexertion. If you are short of breath, in pain or can't workout as long as you had planned, you have probably reached your limit.
Making small changes in your diet and lifestyle are the best ways to treat the symptoms that come with gastroesophageal reflux disease (GERD). Here are some tips to prevent those symptoms from getting in your way! Eat small meals. A large meal remains in the stomach for several hours, increasing the chances for GERD. Distribute your food intake over multiple, small meals throughout the day. Relax when you eat. Stress increases the amount of stomach acid produced, so try to avoid eating when you feel stressed out. During your meal times, sit down and relax. Focus on chewing completely and enjoying the meal. Relax between meals. Try deep breathing, meditation, massage, tai chi, or yoga between meals or throughout the day to help with your heartburn. Sit up! For three hours after you eat, you should try to have good posture and remain upright. For example, don’t lay down or stay bent over for elongated periods of time after eating. Ditch the late night munchies. Staying away f
Sometimes exhaustion isn't about being physically tired or in need of an emotional pick-me-up. You might experience times when you are just done for a minute. Coping with emotional exhaustion is a combination of recognizing it as natural and looking for specific ways to ease these feelings so you can eventually shift out of them. Increase your self-care. Has your self-care routine been off lately? Lean into it now and practice healthy discipline. Even if you don't think it will help, go through the motions—because it will help! Take your supplements, eat cleaner, do some light exercise. Connect with your body, that sacred container for your soul. Temporarily take some responsibilities off your plate. What would make you feel better right now, and is something simple and actionable? Can you take a mental health day from work and go sit in the park? Ask someone else to watch your toddler for the afternoon and write at your favorite bookstore cafe? Put off a household chor
Kick off the new year with setting a SMART goal! Experts say efforts to change are more successful if they are SMART— that is, specific, measurable, achievable, realistic, and time-based. So, as you’re deciding on a change, make sure it can pass the SMART test: S Set a very specific goal. I will add one fruit serving—that’s half a cup, chopped—to my current daily diet. M Find a way to measure progress. I will log my efforts each day on my calendar. A Make sure it’s achievable. Be sure you’re physically capable of safely accomplishing your goal. If not, aim for a smaller goal. R Be sure it’s realistic. It may seem counterintuitive but choosing the change you most need to make—let’s say, quitting smoking or losing weight—isn’t as successful as choosing the change you’re most confident you’ll be able to make. Focus on sure bets, such as eating an additional serving of fruit every day rather than overhauling your diet at once: if you picture a 10-point scale of confidence i