Tag: Health

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My Weight Loss Journey: 5 Tools to Lose 100lbs in 18 Months

Hello, everyone! 🌟

I’m thrilled to kick off my weight loss journey and share it with you all. For those who don’t know, I’m on a mission to lose 100lbs in 18 months. It’s a big goal, but I’m ready to tackle it head-on. This post is a companion to my latest YouTube video, where I reveal the 5 essential tools that are going to be helping me along the way.

1. Gym Consistency 🏋️‍♀️

Building a habit of regular workouts is crucial. I’ve committed to going to the gym consistently, and it’s already making a difference. I’m focusing on both cardio and strength training to help burn calories and build muscle.

2. Keto Diet 🥑

Embracing a low-carb, high-fat lifestyle with the Keto Diet has been a game-changer. It helps keep my energy levels stable and supports fat loss. Plus, there are so many delicious recipes to try!

3. TDEECalculator.Net 📊

Understanding my Total Daily Energy Expenditure (TDEE) has been key. TDEECalculator.Net helps me figure out how many calories I need each day to reach my weight loss goals. It’s a fantastic tool for staying on track.
You can view my video on that here:
https://www.youtube.com/embed/R6vXIuKO2TY?si=RFtCfNyNgt5ULIgh

4. MyFitnessPal 📱

Tracking my meals and progress with MyFitnessPal has been incredibly helpful. It keeps me accountable and makes it easy to see what I’m eating and how it fits into my daily goals.
You can view my video on that here:
https://www.youtube.com/embed/y5ay9fL6J-4?si=xKanUB4-C7916ElA

5. The Secret Weapon 🔒

There’s a special secret tool, my 5th game-changer, that I reveal in my video. It’s something that’s will hopefully make a huge difference for me, and I can’t wait for you to discover it!

Sharing My Vulnerability

In this journey, I’m being real and raw. I’m sharing my true stats and before footage because I want to show the reality of my starting point. It’s not easy putting myself out there, but I believe in transparency and authenticity. If you’re in a similar situation, know that you can do this too. We’re in this together.

A Positive and Supportive Space

This is a journey of transformation, not just physically but mentally and emotionally. I want to create a space where we can support each other. Negativity and bullying have no place here. Let’s lift each other up and celebrate every step forward.

Join Me on This Journey

Thank you for being here and supporting me. If you haven’t already, check out my YouTube video where I dive deeper into these tools and share more about my journey. Don’t forget to like, comment, and subscribe for more updates and tips!

Watch my video here:
https://www.youtube.com/embed/2OPs-vtO-Ic?si=qU12my7exs4of2oY

Together, we can achieve our weight loss goals and become the best versions of ourselves. 💪

Stay strong and stay positive,

xoxo
-S

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The Essential Guide to Magnesium Supplements: Benefits and Types

Recently, during a chat with my mom and sister, the topic of magnesium came up. Since last October (2023), I’ve been taking a magnesium supplement before bedtime to improve my sleep quality. Lately, though, I’ve noticed that it leaves me feeling more tired in the mornings, so I’ve decided to pause taking it for now. Nonetheless, magnesium is truly a remarkable supplement, and if you’re deficient, the benefits can be truly transformative

When it comes to keeping our bodies in top shape, magnesium is often overlooked. This mighty mineral is involved in over 300 enzymatic reactions, from energy production to muscle function. Since our diets sometimes fall short in the magnesium department, many of us turn to supplements to fill the gap. But with so many options out there, how do you know which one to pick? Let’s break down the different types of magnesium supplements, the signs of magnesium deficiency, and how it can affect your body.

Signs of Magnesium Deficiency

Before diving into the types of magnesium supplements, it’s important to recognize if you might need one. Magnesium deficiency can manifest in various ways, and being aware of these signs can help you take the necessary steps to improve your health.

  1. Muscle Cramps and Spasms: One of the most common signs of magnesium deficiency is frequent muscle cramps or spasms. Magnesium helps regulate muscle contractions, and a lack of it can lead to uncontrollable twitching or cramping.
  2. Fatigue and Weakness: Feeling unusually tired or weak can be a result of magnesium deficiency. Magnesium is crucial for energy production, and low levels can leave you feeling drained.
  3. Mental Health Issues: Magnesium plays a role in brain function and mood regulation. Deficiency can lead to symptoms like anxiety, depression, and irritability.
  4. Irregular Heartbeat: An irregular heartbeat, or arrhythmia, can occur when magnesium levels are too low. This happens because magnesium helps regulate heart rhythms.
  5. High Blood Pressure: Magnesium helps relax blood vessels. Without enough magnesium, blood vessels can constrict more than they should, leading to high blood pressure.
  6. Numbness and Tingling: Low magnesium levels can affect nerve function, causing sensations of numbness and tingling, especially in the extremities.

If you’re experiencing any of these symptoms, it might be time to consider increasing your magnesium intake, either through diet or supplements.

Types of Magnesium Supplements

Now, let’s explore the different types of magnesium supplements and what they can do for you.

1. Magnesium Citrate

Benefits: Magnesium citrate is a crowd favorite and for good reason. It’s easily absorbed by our bodies, making it a go-to for those needing a quick magnesium boost. Plus, it’s known to help with digestion and relieve constipation, thanks to its mild laxative effect.

Usage: Perfect if you’re looking for a supplement that helps with digestive issues or just need a reliable magnesium source.

2. Magnesium Glycinate

Benefits: If you struggle with anxiety, sleep issues, or chronic pain, magnesium glycinate might be your best bet. It’s bound to glycine, an amino acid that promotes relaxation and better sleep. Bonus: it’s gentle on the stomach.

Usage: Great for reducing stress, improving sleep, or easing chronic pain.

3. Magnesium Oxide

Benefits: Magnesium oxide is a common and budget-friendly option. While it’s not as easily absorbed as some other types, it’s effective for treating magnesium deficiency and soothing digestive issues like heartburn.

Usage: A good choice if you’re looking for an affordable way to tackle magnesium deficiency or digestive problems.

4. Magnesium L-Threonate

Benefits: This newer supplement is making waves for its potential brain benefits. Magnesium L-threonate can cross the blood-brain barrier more effectively, which might help improve memory and cognitive function.

Usage: Ideal for those interested in boosting brain health and mental clarity.

5. Magnesium Chloride

Benefits: Magnesium chloride is highly absorbable and often used in topical applications, like magnesium oil. It’s great for improving skin health and relieving muscle cramps and soreness.

Usage: Perfect for anyone who prefers to apply their supplements directly to the skin or needs to target muscle issues.

6. Magnesium Malate

Benefits: Combining magnesium with malic acid (found in fruits), magnesium malate is excellent for reducing muscle pain and fatigue. It’s especially beneficial for those with chronic fatigue syndrome or fibromyalgia.

Usage: Best for those needing an energy boost or dealing with chronic pain and fatigue.

7. Magnesium Taurate

Benefits: Magnesium taurate is paired with taurine, an amino acid that supports heart health. This form can help regulate blood pressure and improve overall heart function.

Usage: Ideal for maintaining heart health and managing blood pressure levels.

Natural Ways to Get Magnesium

While supplements are convenient, getting magnesium from natural sources is also beneficial. Here are some magnesium-rich foods to consider adding to your diet:

  • Dark Leafy Greens: Spinach, kale, and Swiss chard are packed with magnesium.
  • Nuts and Seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds are excellent sources.
  • Whole Grains: Brown rice, quinoa, and oats contain magnesium.
  • Legumes: Beans, lentils, and chickpeas are nutrient-dense options.
  • Avocado: Besides being a healthy fat, avocados are a good source of magnesium.
  • Bananas: They not only provide potassium but also contain magnesium.
  • Dark Chocolate: Indulge in moderation for a magnesium boost.

Incorporating these foods into your diet can help you maintain healthy magnesium levels naturally.

How to Choose the Right Magnesium Supplement

When choosing a magnesium supplement, think about your specific health needs. Are you looking to improve your digestion, sleep better, support your heart, or boost brain power? Also, it’s a good idea to chat with a healthcare provider to find the right dosage and form for you.

Magnesium is a powerhouse mineral that keeps our bodies running smoothly. Whether you opt for supplements or focus on magnesium-rich foods, ensuring adequate intake can make a significant difference in your overall health.

Disclaimer: This blog post is for informational purposes only and shouldn’t be considered medical advice. Always consult with a healthcare provider before starting any new supplement regimen.

Got any questions or need more guidance? Drop a comment below or reach out directly! Let’s chat about how magnesium can level up your health journey.

xoxo
-S

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Mental Health Awareness: Understanding and Destigmatizing Depression

Mental Health Awareness Month

May is Mental Health Awareness Month. This time is dedicated to raising awareness about mental health issues, reducing the stigma surrounding them, and promoting the importance of mental well-being. It’s a month that calls for compassion, understanding, and solidarity with those who struggle silently. Mental health is as vital as physical health, and this month provides an opportunity to highlight that fact.

As in everything I do, I tend to show up to the party a little late. I was reflecting recently on the month and remembered a Reel I had posted on Instagram a while back; I felt the need to expand that sentiment.

Discovering the Power of Poetry

I was 17 the first time I heard Sylvia Plath’s poem, “Mirror.” I was at a speech and debate conference when I discovered Plath and Emily Dickinson. These poets gave me a way to release the weird, dark, pent-up feelings I had. At 17, it felt like I had lived a life full of emotions and experiences. Maybe not, in hindsight, but it absolutely felt like that to my teenage self. The intensity of adolescence can often be overwhelming, and finding an outlet through poetry helped me understand and articulate my feelings.

The Complex Nature of Depression

Many view depression as a terrible, awful, shameful thing. But it’s not. Depression is one of the most profound human experiences, to feel on such a deep level. It can make someone feel incredibly isolated and misunderstood. However, these feelings do not diminish a person’s worth or humanity. Depression isn’t always just sadness. It can manifest as numbness, a lack of motivation, or a feeling of emptiness. The stigma around depression often prevents people from seeking help. Yet, it is a biological and psychological condition that deserves compassion and understanding, not judgment.

The Importance of Feeling Deeply

In our attempts to deal with mental health issues, it’s essential to remember that numbing our emotions isn’t the solution. Numbing, whether through substances, distractions, or avoidance, only masks the underlying issues without addressing them. Feeling deeply, even when it involves pain and sadness, is a fundamental part of the human experience. Our emotions, both positive and negative, are crucial for personal growth, empathy, and understanding ourselves and others. Embracing our emotions can lead to greater self-awareness and resilience, helping us navigate life’s challenges more effectively.

A Shift in Understanding

We live in an age with an abundance of information. Many studies have been conducted. A plethora of medications exist to pinpoint exact needs. Medical professionals recognize and offer help for mental health issues more readily. The resources available today make it possible for individuals to find effective treatment and support. While mental health issues can still get swept under the rug, they don’t have to. By continuing to break down the stigma and encouraging open dialogue, we can create a more supportive environment for everyone.

The Reality of Depression

Please don’t misinterpret my view as saying depression is good. It isn’t. It’s lonely and a destroyer of many things. However, it doesn’t make the sufferer a lesser person. Depression is a complex condition, often marked by a range of symptoms beyond sadness, including fatigue, changes in appetite, difficulty concentrating, and feelings of worthlessness. It affects people from all walks of life, regardless of their background or circumstances. Recognizing this can foster empathy and reduce the stigma that often surrounds mental health issues.

The Importance of Seeking Help

Acknowledging the depth and reality of depression is crucial for breaking down the stigma. Open conversations about mental health can help people feel less isolated in their struggles. Support systems, therapy, and medication can make a significant difference in managing and alleviating symptoms. Seeking help is not a sign of weakness but a courageous step toward healing. It’s important to create a culture where reaching out for support is seen as a positive and necessary action.

Resources and Support

If you or someone you know struggles with depression, remember that help is available. The suicide hotline, reachable at 988, is a vital resource where you can call or text for support. This confidential service offers immediate assistance and can connect individuals with further resources. You don’t have to go through this alone. Reaching out for help is a sign of strength, not weakness. Additionally, numerous online resources, support groups, and mental health professionals dedicate themselves to providing care and support.

Conclusion

Mental Health Awareness Month is a crucial time for understanding and destigmatizing conditions like depression. It’s about recognizing the complexity of these experiences and offering compassion and support to those who suffer. By continuing to educate ourselves and others, we can create a society where seeking help for mental health issues is normalized and encouraged, ensuring that no one feels ashamed or alone in their struggles. Numbing our feelings isn’t the answer. Embracing the full spectrum of human emotions is essential for healing and growth. Together, we can foster a more empathetic and supportive world, where every individual’s mental health is valued and cared for.

xoxo
-S

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Navigating Life with Constant Fatigue: A Pragmatic Approach

Living with constant fatigue is like trying to swim through molasses. It’s an invisible weight that drags down every moment of your day, turning even the simplest tasks into monumental efforts. While everyone gets tired, feeling perpetually exhausted is different—it’s a state of being that infiltrates every aspect of life.

The All-Consuming Nature of Fatigue

Fatigue isn’t just about feeling sleepy. It’s a pervasive sense of weariness that affects your physical, emotional, and mental well-being. Your body feels heavy, your mind sluggish. Concentrating on tasks becomes a Herculean effort, and motivation to engage in even enjoyable activities dwindles.

Daily Life Under the Shadow of Exhaustion

Everyday routines become battlegrounds. Getting out of bed in the morning can feel like a victory, and simply making it through a day at work or school is a commendable achievement. Social engagements, once a source of joy, may now feel like obligations that drain your remaining energy reserves.

Productivity plummets. Tasks that used to take minutes now take hours, and your tolerance for stress diminishes. Even decision-making becomes daunting, as mental fatigue blurs your ability to think clearly.

The Emotional Toll

The constant tiredness brings a slew of emotional challenges. Irritability and mood swings become frequent companions. The energy to maintain relationships or pursue passions fades, leading to feelings of isolation and frustration. It’s hard to explain to others why you’re not “just tired” but persistently exhausted. The lack of understanding can exacerbate feelings of loneliness.

Acceptance Without Surrender

Acknowledging the state of constant fatigue is not about giving up; it’s about recognizing the reality of your situation. Accepting that this is your current state allows you to manage your expectations and priorities realistically.

Living pragmatically with fatigue involves:

  • Setting Realistic Goals: Adjusting your expectations to what you can feasibly accomplish each day.
  • Prioritizing Tasks: Focusing on essential activities and letting go of non-essential ones without guilt.
  • Seeking Support: Building a support system of understanding friends, family, or colleagues who can offer practical help or emotional support.
  • Practicing Self-Compassion: Being kind to yourself and recognizing that your value isn’t defined by your productivity or energy levels.

The Importance of Validation

One of the most challenging aspects of living with constant fatigue is the lack of external validation. Unlike more visible ailments, fatigue is often misunderstood or dismissed. Finding a community, whether online or in-person, where others share similar experiences can be incredibly validating. Knowing you’re not alone can provide a sense of solidarity and understanding.

A Journey, Not a Destination

Navigating life with chronic fatigue is an ongoing process. It’s about finding a balance that allows you to function within your limits while maintaining a sense of self-worth and purpose. It requires patience, both with yourself and with the process of adapting to your energy levels.

Ultimately, living with constant fatigue is about survival and adaptation. It’s about making the most of the energy you have, finding joy in small victories, and seeking connection with those who understand your journey. While it may be a challenging road, it’s one that many travel, finding ways to persist and even thrive amidst the exhaustion.

What do you think? Are you tired, too?

xoxo
-S