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Can’t Sleep Well And Feel Moody? You Might Be Lack of This Nutrient

Can’t Sleep Well And Feel Moody? You Might Be Lack of This Nutrient

Have you ever noticed so days opposed to others, you’re more tired, maybe increasingly moody, or overly stressed when you don’t need to be? You backtrack your day trying to find what set you off but you can’t find it? There might be one explanation then! You are deficient in a protein that is vital for you to go through each day!

Protein deficiency affects a large group of people, most of the people in this category include, people who eat out a lot, college students, and vegetarians. A lot of the time we trade in a healthy meal for something quick and easy because our lives are so busy, with running here and there, and activity after activity that there is no time and no energy left to cook a balanced meal.

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Have no fear! By the end of this article, you will have plenty of means to fix that. You will learn the symptoms and the treatments able to treat the deficiency.

Know The Symptoms

First you need to know if you are protein deficient. Here are some symptoms to start with:

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  • Constant Cravings
  • Can’t Sleep Well At Night
  • Low Energy
  • Moodiness
  • Stress

Now you know the symptoms you can fight them with ways to fix them.

How to treat protein deficiency?

There are 3 ways to treat protein deficiency. First, taking supplements to get the nutrients that you need. When going about what supplements you need, start by what cravings you are having. No, cravings don’t just happen for pregnant women. When you crave certain foods, your body is trying to tell you what supplements you are missing! Below we have a few examples for you. This information can be found on the internet, or contact your doctor for a more thorough list of supplements you may be lacking.

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1. Craving — Lacking of:

  • Sweets – Sulfur, chromium, carbon, phosphorus, tryptophan
  • Bread – Nitrogen
  • Fatty Snacks – Calcium
  • Coffee – Phosphorus, sulfur, Iron, salt
  • Alcohol – Protein, calcium, potassium, avenin, glutamine
  • Carbonated drinks – Calcium
  • Salty Foods – Chloride
  • Tobacco – Silicone, tyrosine

2. Add More Protein Enriched Food to Your Diet

The second way to treat protein deficiency is by adding more protein enriched food to your diet. To start you want to add more red meat to your meals. If you can’t add red meat due to allergies or other complications, don’t worry, you can add other things. For example you would add, cheese, peas, seeds, yogurt, peanut butter with the chunks, brown rice.

There are also many other options, these are just a few. You can add more seeds and beans to your diet. When creating your lunch and dinners, make sure to add seeds, avocados, and bananas that are overflowing with protein. That way if you are unable to add red meat to your diet, it doesn’t take a whole lot to add on.

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3. Add A Liquidated Drink Blended with All of The Protein Needed

The third way is to add a liquidated drink blended with all of the protein needed for that day and drink it in the morning. There are many different recipes that you can use to keep your drink tasty. It’s also super easy, grab the ingredients and throw them in and blend them perfect breakfast and it has your protein count!

Last but not least…

When taking supplements, be sure to contact your doctor as not to over supplement your body. When planning your meals for lunch and dinner, make sure to add snacks throughout the day to keep up your protein intake.

Featured photo credit: Pablo by Buffer via pablo.buffer.com

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Jennica Miller

Cosmetologist of Hanover, PA

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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