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      This Is Why You’re Starving After An Intense Day At The Office

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      Can you barely make it through the door after a day at work without nose-diving into a bowl of hummus? You may think it’s boredom or stress levels making your appetite surge after an intense day in the office, but research shows that mental exhaustion can be just as appetite-inducing as physical work.

      Studies, such as a paper from 2022 published in Current Biology, show when we’re focussing on a mentally straining task our brain not only gets fatigued but also becomes hungry.

      Every cell in our body needs the energy to function, says Nuna Kamhawi, a registered nutritionist and coach – and that includes our brain.

      ‘Our digestive system, our muscles and even our brain is using up energy in those moments of complete relaxation. So it’s no surprise that when our organs work harder, they require more energy to function – and that’s not just true of our muscles when we exercise, but also of our brains when we go into deep focus.’
      Nuna Kamhawi

      Enter glutamate

      The same paper found that when we’re focused and concentrating on a mentally exhausting task (we hear you with those end-of-month reports) it can cause, potentially, a toxic by-product to build up in the front part of the brain called the prefrontal cortex. This by-product, called glutamate, Kamhawi explains, may ‘also be the reason for the signs of fatigue we experience after a long day of deep work.’

      But, how come it makes us grab for a snack, to suppress our appetite? ‘Intense thinking requires more energy from calories, which is the reason why stress and anxiety can cause an increase in appetite in some individuals,’ says Kamhawi.

      READ MORE: Um, People On TikTok Are Eating The Peels Of Fruit & Veggies – And They’re So Good

      And although the build-up of glutamate is more centred around fatigue, when we’re tired our stress hormones means our appetite will also change. So, if we’re regularly pulling late nights trying to meet deadlines, and you’re trying to quit sugar, how can you fuel your hungry brain on healthy options?

      Kamhawi explains, ‘It’s really important to ensure you have a balanced diet, full of variety, colour, taste and textures so that you don’t miss out on any of the essential macro and micronutrients.’

      Here are the three food groups you should include:

      Complex carbohydrates

      ‘Our brain’s main source of fuel is glucose, which means it’s crucial to include ample carbohydrates in your diet,’ explains Kamhawi. Switch simple carbs like sugary snacks and white rice or bread for complex carbs like wholemeal bread, brown rice and brown pasta. Also, pair them with a good source of protein (meat, fish, beans, pulses) and healthy fats (like olive oil or avocado) to reduce the blood sugar spike and crash and have energy that lasts longer.

      READ MORE: 4 Natural Sweeteners That Are Better Than Sugar, According To A Dietician

      Omega-3

      ‘This is a major building block of the brain and plays an important role in memory and cognition. To get your daily dose add oily fish, such as salmon, mackerel or fresh tuna to your diet, or other foods such as walnuts, chia seeds or food supplements,’ Kamhawi adds.

      Anti-oxidants

      ‘These protect the brain from oxidative stress, which causes cognitive decline. Stick to brightly coloured fruits and vegetables- the brighter the colour, the higher the concentration of antioxidants. Choose vegetables full of beta-carotene, like carrots, Lycopene is also found in tomatoes, while anthocyanins are found in blueberries,’ says Kamhawi.

      This article was originally published by Sarah Finley on Women’s Health UK. More

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      Here’s Why Burnout Among Women Is A Bigger Issue Than You’d Think

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      Burnout is incredibly common and even more so the further along the year goes. And women bear the brunt of burnout rates, according to studies. The issue is larger than you’d think and affects women differently than it does men. That’s because women shoulder responsibilities at home and at work, taking on roles that can be emotionally and physically draining.

      What is burnout?

      Burnout is a state of emotional, physical and mental exhaustion resulting from prolonged stress. Globally, just over 42% of women report being burned out. Women are delivering performance and business results but at a great personal toll.

      How burnout manifests among women

      International studies have shown that women in senior management roles do more to help their employees navigate work-life challenges relative to their male peers. Women spend more time helping manage workloads and are 60% more likely to be focusing on emotional support. This is important, as it helps employees feel good about themselves. But employees have reported that when they receive additional support, they are happier in their job and less likely to move.

      Women take on work at home, too

      One in three women and 60% of mothers with young children spend five or more hours a day on housework, homework and caregiving. Five hours a day is equivalent to a half-time job.

      “Burnout arises when individuals cannot access enough recovery between stressors,” explains Kerry Rudman from Brain Harmonics, a Neurofeedback organisation specialising in retraining brains.

      “We see this particularly with employed parents who face a higher number of and longer exposure to stressors from the multiple roles they play. This is compared with non-parents. And they have less ability to access periods of recovery as a result. Employed parents report several stressors. In particular, a lack of work-life balance, increased responsibilities at both work and home, greater concern for safety at work and for their kids at school, a loss of social support and isolation.”

      In collective studies conducted around the world, employed parents have reported the following in comparison to non-parents.

      Women are worn-out after work

      The compounded pressure of working while parenting, including remote schooling and working, has left many with feelings of apathy and fatigue. They feel that they are failing to live up to their own expectations across their multiple social roles. There are also indications that parents are not finding support or help from their employees.

      “Of the parents who report burnout – 90% believe their management considers productivity to be more important than mental health,” says Rudman. “Because of this, a lot of people will never discuss any issues that they are experiencing with their management or co-workers. People don’t want to be seen as incompetent or be at risk of being replaced. There is an assumption that people should be glad that they have a job right now and everyone just needs to do the extra work demanded of them as they could easily be replaced.”

      Employed parents report a range of stressors that have deteriorated their mental health. The level of household responsibilities is a particular problem. “In a survey conducted by Brain Harmonics, parents experiencing symptoms of burnout are more often responsible for all household duties. That’s compared with parents not experiencing symptoms of burnout (57 percent versus 41 percent),” says Rudman.

      In fact, the majority of parents responsible for all household duties report symptoms of burnout. These responsibilities, including caring for older adult family members in addition to children, most often fall to women. They have also been more likely to cut back on paid work during the COVID-19 pandemic in order to provide childcare. For these women, reduced paid time at work could also exacerbate the symptoms of burnout, if their responsibilities at work do not also decrease.

      Moms are worried about their kids

      Four in five employed parents say that they feel concerned about their child’s mental health. And more than one-third rate this concern as extreme.

      In a McKinsey and Co survey, parents are more likely than non-parents to report missing days of work because of burnout. They are also more likely to use leaves of absence and supported employment.

      Employed parents are more likely than non-parents to see themselves staying at their employer in two years’ time. But burnout correlates to employed parents’ likelihood of not recommending their place of work to others.

      “What’s more, stress and burnout, are the main reasons that cause people to consider leaving their jobs,” says Rudman.

      Alleviating the symptoms of burnout

      If you think you’re burnt out, or heading in that direction, therapy is a powerful tool. It’s a way to verbalise and let go of stressors while creating lasting, sustainable habits that can support a well-rounded lifestyle. Neurofeedback is another option: a non-invasive tool that can improve mental health and the feelings of physical burnout. It measures brain waves and provides a feedback signal to the brain so that new, healthier neuropathways are formed. For more information about neurofeedback training, check out Brain Harmonics.

      As with anything, burnout is a condition that needs to be treated with expertise. Chat with your doctor and a therapist to get the help you need. More

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      10 Best Essential Oils To Help Relieve Anxiety and Stress

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      You may associate essential oils with aromatherapy products and fancy day spas. But certain varieties of these essential oils may have legit benefits when it comes to relieving anxiety and stress?

      According to Dr Yufang Lin, an integrative medicine specialist at the Cleveland Clinic’s Center for Integrative Medicine, essential oils work through inhalation or through topical application and have mind-body benefits. For inhalation, use essential oils as a room spray or via a diffuser. A few drops on a pendant worn close to the skin also allow for a slow release over time.

      Apply essential oils topically to a carrier oil and use as a perfume, massage oil, cream, or salves. Adding essential oil to your bath is a wonderful way to relax at the end of the day, says Dr Lin.

      “The quickest way to change one’s mood is through smell, thus essential oil is an excellent way to reduce anxiety and support relaxation,” says Dr Lin. “However, it takes a lot of herbs to make a small amount of essential oil, which makes it a strong medicine that should be used judiciously.”

      While research on essential oils for mental health benefits is still expanding, there is some info to suggest that certain oils may work for things like stress relief, better sleep, and more. Plus, some studies suggest essential oils can influence blood pressure and heart rate. That’s likely because when you inhale an essential oil, they go straight through your olfactory nerves (the ones for scent) and travel to the amygdala, the emotional centre of the brain, impacting mood.

      The thing is, though, even if one study shows that a particular scent is great for, say, reducing anxious feelings, it may not work for every single person. If you don’t enjoy a scent, you probably won’t feel much better after sniffing it, for instance.

      Which essential oils help with anxiety?

      These essential oils below reduce anxiety in human studies, says Dr Lin. Other scents are also commonly used to reduce anxiety and support relaxation. But we need research beyond animal studies to know if they have real benefits for people.

      Lavender

      Bergamot

      Orange

      Sweet marjoram

      CBD

      Faithful to Nature De-Stress Organic Essential Oil

      This blend of essential oils, with lavender and ylang ylang will have you zen out.

      The Body Shop Sleep Essential Oil

      Let lavender and vetiver help you drift off into sweet repose.

      Wellness Calm Organic Essential Oil

      Lemon, cedarwood, lavender and ylang ylang blend to ease stress and anxiety away.

      The essential oils ahead have been shown to help people feel calmer and more relaxed, says Dr Lin. One potential caveat is that most people have scent memory. For instance, if a person has a negative memory associated with a particular scent, they may not feel relaxed when they smell that scent, she explains.

      Lavender

      Bergamot

      Sweet orange

      Peppermint

      Frankincense

      Myrrh

      Rose

      home.life Luxury Scented Candle

      Lavender promotes relaxation while peppermint adds some pep.

      Soylites Serenity Candle

      GM-free soya creates a nourishing massage oil, combined with calming and relaxing lavender and chamomile.

      L’Occitane Relaxing Candle

      Take a moment, destress and relax with this lavender, geranium and orange blossom-infused candle. Aaah.

      What are the potential side effects of essential oils?

      It’s important to remember potential side effects, as they can be mild to severe. For one thing, certain essential oils (citrus in particular) can cause photosensitivity — meaning you can get a sunburn more easily after using an orange essential oil on the skin, says Dr Lin. (This is why it’s a common recommendation to dilute oils before applying them topically, just to be extra cautious.)

      Additionally, some essential oils are safe in small amounts but can be dangerous in higher doses. “Tea tree and eucalyptus essential oils are commonly used for their antimicrobial benefits. But in excess, can cause nerve and liver damage,” says Dr Lin. “Some essential oils are toxic in general and should not be used — arnica, parsley, rue, and tansy are a few that fall into this category.”

      Finally, do not ingest essential oil without supervision from a trained herbalist. Be extra cautious using essential oils around young children, the elderly, pregnant women, and small pets because they are most at risk for toxicity and side effects, she says.

      The bottom line: Research on using essential oils to ease anxiety or reduce stress is growing, but remains limited. But if you’re a healthy adult and are using essential oils safely and at the guidance of your doctor, there is little harm in testing some oils out to see which ones help you feel mentally better.

      This article was originally published on www.womenshealthmag.com More

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      8 Things That Are Sucking The Happiness Right Out Of Your Life

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      You may not recognise it, but there are several biological imbalances and environmental factors that could create bad mood triggers, affecting your mood as an offshoot of something else that’s not quite right. Read on and check if any of these ring alarm bells.
      Bad mood trigger 1: Food Intolerance
      Food intolerances are responsible for a wide range of physical conditions including nausea and abdominal pain, but they can also affect your mood, causing irritability, mood swings, lack of focus, aggression, nervousness or hyperactivity. If you suffer from regular mood swings, try keeping a food diary – noting what you eat as well as any changes in mood – to see if you can identify a link.
      Bad mood trigger 2: Your Home Decor
      If you want to give your mood a boost, try changing your home decor as your surroundings can heavily influence your mood. While red can make some people feel irritable or hostile, yellow communicates happiness and blue aids relaxation, so try accessorising your home with colours that enhance your mood. Research has also suggested that hanging up soothing pictures – such as beautiful landscape paintings – can positively affect a person’s mood and reduce stress and anxiety.
      READ MORE: Mindful Drinking: How More And More People Are Becoming ‘Sober Curious’
      Bad mood trigger 3: Getting Promoted
      While many of us dream of getting a promotion in work, the reality may not be as rosy as you think. A study by researchers at the University of Warwick has found that rather than improving quality of life for workers, following job promotion employees suffered from increased mental strain and there was on average a 10 percent decrease in people’s mental health.
      Trigger 4: Your Bedside Lamp
      If you regularly fall asleep reading or watching TV, this can have repercussions on your mood the next day. Research has shown that night time light can suppress the production of melatonin; a mood-regulating hormone which is only produced during darkness. So, try investing in some heavy curtains and make sure you turn off all lights at night to give yourself a happiness boost.
      Trigger 5: Nutrient Deficiencies
      While depression can be caused by a number of things, symptoms can be worsened or improved by your diet. Deficiencies in vitamin D, the B vitamins (particularly B6, B12 and folate) and omega-3 fatty acids can all lead to feelings of depression and anxiety. Try introducing more foods rich in these nutrients into your diet to see if symptoms improve.
      READ MORE: How To Support A Loved One If You Think They Are Suicidal
      Trigger 6: Your Friends
      You might think that spending time with your friends is a great mood booster; however, that could all depend on their mood. Research has found that emotions – both positive and negative – are contagious and easily passed from person to person, often without you being aware of it. Furthermore, you don’t even need to see your friends to catch their mood, as a study suggests that the emotions of Facebook users directly affect the emotions of their friends for up to three days.
      Trigger 7: Late Nights
      Many of us are aware that lack of sleep can contribute to a low mood; however, research suggests that when you go to sleep could be almost as important as how much sleep you get. According to a study published in Psychiatry and Clinical Neurosciences, night owls are almost three times as likely as early birds to experience severe symptoms of depression, so try getting some early nights to boost your mood.
      READ MORE: 10 Ways To Motivate Yourself To Hit the Gym After Work
      Trigger 8: The Pill
      A study by researchers from Monash University has found that women who take birth control pills are twice as likely to be depressed as those who don’t. For some, certain birth control pills can also lead to mood swings, increased anger and loss of libido. If you think that your mood has changed for the worse since you began taking the pill, visit your GP to discuss the alternatives. More

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      6 Surprising Signs You’re Stressed Out (And Need A Holiday)

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      You’re stressed. We’re stressed. Everyone’s stressed. No big deal, right? Because it’s so common, you might think that if you’re not lying on the floor from exhaustion, you’re probably fine. But stress has an insidious way of creeping up on you, and it’s not just a mental or emotional issue — stress symptoms can impact the body in some very visible (and bizarre) ways.
      “One of the biggest problems I see in my practice is women coming in with multiple physical signs of stress,” says Dr Nancy Molitor, a psychiatry professor at Northwestern University Feinberg School of Medicine. In fact, a new study found that stress and other negative emotions were consistently linked to poor physical health in more than 150,000 people in 142 countries. That’s because the mind and body are intrinsically connected.
      “Emotional stress alerts the body to produce stress chemicals such as cortisol, which — if produced on an ongoing basis — begin to break down the immune, gastrointestinal, neurological, and musculoskeletal systems,” says Molitor.
      What’s worse, those physical symptoms you end up with (um, bald patches) can bump up your emotional angst even more. If you don’t break the cycle, you’re left with an ugly feedback loop that increases your chances of serious issues such as obesity, depression, and heart disease. Pay close attention to your bod for these overall signs you’re stressed out. It signals the need for you to step back and take a break.
      The best ways to reduce your overall stress is to get enough sleep (seven to nine hours a night for most people), eat healthful food, exercise, reach out to supportive pals, and focus on things within your control. You can also learn to read your body and recognize the not-so-obvious signs that you’re overstressed before it all snowballs into a long-term health condition. Keep an eye out for these red flags:
      Read More: We Hear A Lot About Antioxidants – But What Are They, Really?
      You’re Stressed Out If…
      1/ You’ve got stomach aches
      The brain’s nervous system is linked to the gut’s, so mental stress can wreak havoc on your GI tract, says gastroenterologist Dr Bincy Abraham.
      Depending on your situation, your doctor may treat your tummy troubles with over-the-counter drugs (stool softeners), prescriptions (such as anti-nausea meds), or dietary changes (fibre can restore your gut’s stress-ravaged helpful bacteria).
      In the meantime, the best natural remedy for stress-caused constipation, diarrhoea, nausea, or vomiting is. . .exercise. It may sound like the last thing you want to do when your stomach is aching, but heading out for a run can boost endorphins that make the mind and gut feel better.
      2/ Your hair is falling out
      Super-high levels of sex hormones called androgens, which zoom up during stress, could mess with hair follicles to prompt temporary hair loss, says dermatologist Dr Roberta Sengelmann. (Shedding around 100 strands a day is normal.)
      There’s no one food or supplement that’s proven to restore your locks, but eating a balanced diet can help cell growth and healing.
      3/ You’ve got an eyelid twitching
      These annoying muscle spasms typically occur around one eye and last for a few minutes. Stress is one of their most common causes, though doctors aren’t quite sure why.
      When a twitch strikes, close your eyes, try to relax, and breathe deeply. Inhale for four seconds, hold your breath for seven seconds, then exhale for eight seconds. Repeat this four times while using a fingertip to put mild pressure on the lid that’s twitching.
      OTC artificial tears can also help ease the spasms, which dry eyes can exacerbate, says ophthalmologist Dr Anne Sumers. If the twitching spreads to other parts of your face, see a physician – it could be a more serious type of spasm.
      Read More: Cerebral Overload: How To Manage End Of Year Stress
      4/ You’ve got acne
      Just like your hair, your skin is sensitive to those higher-than-normal androgens, which can bring on breakouts, says Sengelmann. Stress can short-circuit your immune system, causing dormant skin issues to act up.
      Talk to your dermatologist if your zits keep coming back – the chronic inflammation can lead to scarring. (As hard as it is, resist the urge to pop the suckers, which only adds to the inflammation. And you’re more likely to end up with scarring when you’re stressed and your body’s ability to heal isn’t at its peak.) Oral and topical prescription meds, as well as certain soaps, can help unplug pores and wipe out the bacteria that cause acne.
      Your dermatologist might also suggest you go on birth control, or switch up what you’re already on, to balance out your hormones. And be sure to stick to noncomedogenic (i.e., non-pore-clogging) makeup, moisturisers, and sunscreen.
      5/ You’ve got back pain
      The hormones your body pumps out when you’re stressed produce a fight-or-flight response, which – along with raising your blood pressure and heart rate – tightens up your muscles. “If you’re trying to outrun a predator, that’s good,” says pain and rehab specialist Dr Joanne Borg-Stein.
      “But if it’s all the time, that sort of chronic stress response can lead to pain.” Plus, muscle aches are par for the course if you’re hunched over at your desk all day worrying about deadlines.
      Movement is the best remedy, so if your back is in knots, stand up every hour and do some stretches – reach your arms over your head, touch your toes, roll your neck and shoulders. Also try to get in a 10- to 15-minute walk around the office or outside once or twice a day.
      Read More: Getting A Mammogram: What To Know, Even If You’re Young
      6/ You’ve got rashes
      Stress can throw your immune system – not to mention your skin’s defenses – out of whack. When these are lowered, you could become susceptible to rash-causing skin infections caused by staph. On the flip side, if your immunity goes into overdrive, your skin will become more sensitive, making a dormant issue like eczema act up.
      In either case, bland emollients, including gentle OTC moisturizers, can help you heal. “If that doesn’t help, or if the rash is accompanied by a fever or other flu-like symptoms – chills, sweating – see your doctor right away,” advises Sengelmann. More

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      Struggle to Get to Sleep? Try These 5 Breathing Techniques

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      Sleep proving elusive, even when you’ve parked your phone, done your ‘yoga for bedtime’ session and drawn yourself a hot, magnesium salt-packed bath?
      If so, know that you are far from alone: According to the South African Society of Sleep Medicine (SASSM), insomnia affects about 30-40% of adults. When work, family and pandemic and political stresses collide, it’s little wonder.
      One thing it pays to try? Breathing techniques for sleep.
      READ MORE: What Is A Sleep Divorce? And Do You Need One?
      One person who encourages working with your breath to catch more zeds is Michael Townsend Williams, a yoga and mindfulness teacher, author of Do Breathe (R199, takealot.com) and co-founder of the app BreatheSync, which helps you breathe in sync with your heart to reduce stress and improve focus.
      ‘Sleep problems are often caused by our inability to switch off the mind and relax our bodies, which is where breathing can help,’ he tells WH. ‘Slow, controlled breathing triggers the body’s natural relaxation response. Your heart rate slows, your muscles relax and your mind calms down, making you more mentally and physically prepared to fall asleep easily.’
      So, rather than rattling through your to-do list or over-analysing the day’s conversations as you attempt to slumber, why not turn your attention to your breathing instead, learn how to use it as a relaxation technique and try out some of Williams’ suggestions below.
      5 breathing techniques for sleep to try
      1. Best breathing technique for anxiety
      When you’re suffering from the symptoms of anxiety and can’t stop worrying, simply counting your breaths can slow down your mental chatter, prevent the escalation of worry and help you reach a calm, centred place.
      How to deal with anxiety can be as simple as breath work. Michael recommends:

      Counting your breaths down from 40.
      To start with, count both your exhalations and inhalations from 40 to 20.
      Then, from 20 to 0, count only your exhalations.
      After that, continue to breath normally but with awareness of your breath.

      If you find this hard, then it’s fine to start the technique with lower numbers. The important thing is that you’re training your mind to focus where you want it to be, not on endless worries. If you’re still feeling anxious, then try writing your concerns down and then repeating the breathing exercise.
      READ MORE: Should You Start Taking Magnesium For Sleep?
      2. Best breathing technique for stress
      While anxiety often encompasses a generalised and wide-ranging sense of worry, stress is normally related to a specific event or area of your life, such as a work assignment or upcoming speech.
      Whilst managing your stress is important, Michael points out that experiencing it isn’t always a bad thing. ‘If you’re stressed because you’re facing a new challenge at work or moving out of your comfort zone, don’t worry. It’s normal to feel pressure in these situations. But to perform at your best you need to feel calm and energised, and that won’t happen if you don’t get a good night’s sleep.’
      One technique that might help is simple alternate nostril breathing. How?

      Close your right nostril and breathe in through the left.
      Then, close the left and breathe out through the right.
      Breathe in right. Breathe out left.
      Continue breathing slowly and deeply from one side to the other.

      Hopefully, this should make you feel calm and focused. Close your eyes, visualise yourself successfully completing whatever challenge you’re stressed about, then let yourself relax into sleep.
      3. Best breathing technique for over-thinking
      We’ve all done it – got into a heightened state before bed by watching an intense drama on the TV or scrolling for hours on a smartphone. This type of activity puts the sympathetic branch of your autonomic nervous system into overdrive. As a result, stress hormones adrenalin and cortisol in your blood make it difficult to switch off your over-stimulated mind and tense body, and sleep is tricky.
      In this instance, Michael recommends breathing from your belly. Try:

      Breathe in for four seconds and out for six seconds, both through the nose.
      This will equal six full breaths a minute, which research has shown to be the best rhythm for improving your physiology effectively.

      A longer exhalation like this triggers the relaxation response. In a short time your body will be free of adrenalin and cortisol and you will feel a lot better for it.
      READ MORE: The 10 Best Sleep Apps To Help You Fall Asleep Faster And Sleep Through The Night
      4. Best breathing technique for insomnia
      It’s hugely irritating when you wake in the middle of the night and can’t get back to sleep (we’ve all ended up in the ‘how to sleep better‘ Google hole once). Michael recommends an exercise from his mindfulness course to combat this, in which you imagine drawing a line slowly around your body.
      How?

      Start from the crown of your head.
      Make your way down the right side of your body, around your arms and legs.
      Then go back up the left side of your body, ending up where you started.
      Keep your mind occupied with this ‘body trace’ while breathing slowly and deeply from your belly.

      Another option is to simply notice the gaps between your breaths. Observe how when your breath stills for a moment, your mind naturally stills too. Sometimes these little pauses are all it takes to learn how to get a good night’s sleep.
      5. Best breathing technique for energy
      While many people struggle to get to sleep, others have the opposite problem, feeling sleepy even in the morning or during the day when they need to be awake.
      In this case, Michael recommends a classic yoga exercise. Kapalabhati (literal meaning: shining skull) are rhythmic exhalations with a pumping action that flush out air from your lungs, stimulate the nervous system and release tension.
      To prepare, take three deep breaths in and out. Then:

      Draw your tummy in sharply as you exhale. Repeat once a second so you get into a rhythm.
      Remember not to hold your breath; you will be inhaling in between exhalations but not consciously. Just focus on the sharp exhalations.
      If you find this difficult, try placing your hand on your tummy and press gently with each exhalation. It can take time for your stomach muscles to react quickly enough.
      Repeat with 20 pumps at first, then breathe deeply before holding your breath for 30 seconds if possible.

      That’s one round done – you’re aiming to repeat for three rounds. You can build up the repetitions from 20 to 30 to 40 to 60. You can also learn to retain your breath for longer. Don’t be too competitive though – slow, steady progress is best.
      With these breathing techniques for sleep you should be deep in slumber in no time!
      This article was originally published on Women’s Health UK

      READ MORE ON: Meditation Sleep Stress More

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      Can Stress And Anxiety Really Cause Diarrhoea?

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      You and your poop go way back, so it’s kinda jarring when your number-two experience is suddenly way different than usual. And, if it’s diarrhoea you’re having, it straight-up sucks. When diarrhoea strikes out of nowhere, it’s only natural to wonder WTH is behind it. Sure, you’re probably well aware that stress and anxiety can cause some not-so-awesome […] More