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November Is Diabetes Awareness Month: Here Are 6 Natural Diabetes-Preventing Remedies

November Is Diabetes Awareness Month: Here Are 6 Natural Diabetes-Preventing Remedies

November is American Diabetes Month,  which means you should raise your awareness of the dangers of developing diabetes and the treatment options available. About 86 million people in America are at risk of developing diabetes because of the high-sugar Western diet and fast food popularity. But mostly it’s because almost 70 percent of adults are either overweight or obese, and 90 percent of type 2 diabetes sufferers are either obese or overweight. Doctors have linked being overweight or obese as a huge risk factor for developing diabetes.

If you’re overweight, here are some natural, healthy ways that can help you prevent developing diabetes and slim your waistline.

1. Apple Cider Vinegar

At least 35 percent of obesity-specializing doctors prescribe phentermine, which is an effective appetite suppressant, because of its effectiveness in lowering their patients’ body weight. Doctors also prescribe it for diabetes management. But phentermine and other weight control pharmaceuticals can be expensive, and possibly wrought with side effects, like swelling and trouble breathing.

But did you know a $5 bottle of vinegar can give you almost the same appetite suppressing effects for months? Researchers found that taking diluted vinegar before eating suppresses your appetite and boosts your satiety. Participants felt less hungry after taking the vinegar and ate less when their meal was presented to them. But researchers think the reason is because the vinegar solution made the subjects feel nauseous.

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Taking diluted vinegar right before a meal also directly protects you from and helps treat diabetes. Diabetic participants who took two teaspoons of vinegar right before eating experienced 20 percent lowered blood sugar levels after their meal compared with the control group. The effect lasts five hours, but is less effective the earlier you take it before eating. But if you eat within five hours of drinking two teaspoons of vinegar diluted in water, you’ll have lowered blood sugar levels.

2. Daily Alpha Lipoic Supplements

WebMD says that alpha-lipoic acid supplements can help treat type 2 diabetes. Evidence shows that alpha-lipoic acid (ALA) helps improve insulin resistance. They can also help heal the side effects caused by diabetes, like nerve damage caused by chronic diabetes and damage to retinas.

As a bonus, taking ALA also alleviates any back pain you might be experiencing. Researchers who gave chronic lower back pain sufferers 600 milligrams of ALA experienced so much pain relief that they stopped taking analgesics.

Why is ALA so holistically healthy? Because it’s one of the wholesome nutrients found in tomatoes, spinach, broccoli, and many types of cruciferous vegetables. Not only can eating your greens everyday prevent diabetes, but their fiber keeps you feeling full so you’ll be less likely to overeat. This helps you lose weight. But if you want the full diabetes-preventing effects, you should also take the supplement.

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3. Green Coffee Bean Extract

Researchers found that taking green coffee bean extract can help you lose about 6 pounds. Researchers believe this supplement can help curb the obesity epidemic plaguing America.

They also found that it can lower your blood sugar levels if they’re raised too high by your liver. They think this property makes green coffee bean extract a good natural treatment for diabetes.

4. Intermittent Fasting

Intermittent fasting can help you lose weight and prevent diabetes too. It goes by many names since many fad diets are variations on it. Even if you’re not familiar with what intermittent fasting is, you’ve already done it if you’ve ever skipped a meal – because that’s all it is! But when you intermittently fast intentionally you usually eat on a set schedule such that you’re “intermittently fasting.”

If you do the math, skipping a meal everyday means you’re taking in less calories everyday. Logically, you would lose weight if you’re taking in less calories than you’re spending because of the missing meal. In fact, when researchers studied participants who underwent intermittent fasting, they found these participants lost 10 percent of their extra fat. But besides the math, intermittent fasting also directly boosts your metabolism, which is another reason why you’ll weight. Why? Researchers discovered that when you fast, your body goes into survival mode, which is what your body does when you exercise vigorously.

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According to nutrition expert Brad Pilon, intermittent fasting also improves your insulin sensitivity, which helps prevent and treat diabetes. For better weight loss results, he advises that you stick to water, black coffee, tea, sparkling water, and maybe diet soda when on your intermittent fasting diet.

5. Red Wine

Here’s a weight loss drink you’ll be more than happy to drink – wine! This party and romantic beverage can cut down how much fat you gain by 40 percent. It also improves your heart the same way that exercising moderately for an hour does. So if you’re about to eat a big dinner, a glass of red wine keeps your weight gain down by almost half. Red wine may also help you lose weight because it promotes your stagnant fats to burn actively without you exercising.

Red wine is also filled with nutrients, like vitamin B and iron, and loaded with antioxidants. These antioxidants help ward off chronic diseases.

If you drink red wine once a day, you help prevent diabetes by cutting how much excess fat your body stores. Doing so also protects your heart and body from serious illnesses. As a bonus, red wine has also been found to slow aging by repairing your DNA.

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6. Protein Powder

Protein powders aren’t just for building muscle. Researchers found they can help you lose weight and help prevent and treat diabetes too. They found that taking whey protein lowers your insulin and blood sugar levels (while also obviously boosting your muscle growth).

Choose rice protein powder because it’s been found to lower blood sugar levels and boost fat burning better than casein protein powder. Also, researchers found that vegetable-based protein powders protect your heart, kidneys, and boost your immunity while animal-based protein powders don’t really offer these extra benefits.

This November, boost your diabetes prevention or treatment with these natural, holistically healthy remedies. They not only keep diabetes at bay, but also protect you from other diseases and help you slim down.

Featured photo credit: TesaPhotography via pixabay.com

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Last Updated on October 13, 2020

How to Spot a Burnout And Overcome It Fast

How to Spot a Burnout And Overcome It Fast

Burnout at work is an issue that most people who suffer from it, suffer unknowingly.

Have you ever felt that you can’t start an assignment, have an immense urge to Netflix binge, or couldn’t get yourself to wake up on time even though you have a lot on your plate? The cause for these might be burnout.

According to Deloitte’s report, “many companies may not be doing enough to minimize burnout.” This is to say that the responsibility is not only on the employee. According to that report, nearly 70 percent of professionals feel their employers are not doing enough to prevent or alleviate burnout within their organization, and they definitely should.[1]

Too many companies don’t invest enough in creating a positive environment. One out of five (21%) said that their company does not offer any programs or initiatives to prevent or alleviate burnout. It is the culture, not the fancy well-being programs that would probably do the best work.

This is a significant problem for individuals and companies, and it’s also an issue on a macro level. A Stanford University research found that more than 120,000 deaths per year, and approximately 5%–8% of annual healthcare costs, are associated with the way U.S. companies manage their workforces.[2]

It is both the employee and the employer’s responsibility—and the latter can certainly take more responsibility.

In this article, I’ll guide you on how to know if you suffer from burnout and, more importantly, what you can do about it.

Who Are Prone to Burning Out?

For starters, it is a good thing to know that you’re in good company. According to a Gallup poll, 23% (of 7,500 surveyed) expressed burnout more often than not. Additionally, 44% felt it sometimes. Nearly 50% of social entrepreneurs who attended the World Economic Forum’s Annual Meeting in 2018 reported having struggled with burnout and depression at some point.[3]

According to Statista (2017), 13% of adults reported having problems unwinding in the evenings and weekends. According to a Deloitte survey (consisting of 1,000 full-time U.S. employees), 77% of respondents said that they have experienced employee burnout at their current job.[4]

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Burnout is not only an issue of the spoiled first-world. Rather, it is a serious matter that must be taken care of appropriately. It affects so many people, and its impacts are just too significant to be ignored.

Some occupations are more prone to burnout, such as people who deeply care about their jobs more than others. According to the Harvard Business Review, “Passion-driven and caregiving roles such as doctors and nurses are some of the most susceptible to burnout.”

The consequences can have life or death ramifications as “suicide rates among caregivers are dramatically higher than that of the general public—40% higher for men and 130% higher for women”. It is also the case for teachers, non-profit workers, and leaders of all kinds.[5]

Deloitte’s survey also found that 91% say that they have an unmanageable amount of stress or frustration. Heck, 83% even say that it can negatively impact their relationships. Millennials are slightly more impacted by burnout (84% of Gen Y vs. 77% in other generations).

What Is Burnout Syndrome?

So, what is it, exactly? Burnout was officially included in the International Classification of Diseases (ICD-11) and is an occupational phenomenon.

According to the World Health Organization, burnout includes three dimensions:[6]

  1. Feelings of energy depletion or exhaustion;
  2. Increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job;
  3. Reduced professional efficacy.

The 5 Stages of Burnout

At this point, you must have a clue if you’re at risk of burnout. There are different methods for understanding where you are on the burnout syndrome scale, and one of the most common ones is the “five stages method.”

1. Honeymoon Phase

As you may remember If you’ve gotten married, there’s always the honeymoon phase. You’re so happy and feel almost invincible. You love your spouse and at this stage, you’re very excited about everything. It’s the same when it comes to taking on a new job or role or starting a new business.

At first, most of the time, you’re hyper-motivated. Although you might be able to notice signs of potential future burnout, in most cases, you might ignore them. You’re highly productive, super motivated, creative, and accept (and take) responsibility.

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The honeymoon phase is critical because if you plant the seeds of good mental health and coping strategies, you can stay at this phase for extended periods.

2. Onset of Stress

Let’s continue with the wedding metaphor. Now that you’re happily married for some time, you might start noticing certain issues with your spouse that you don’t like. You might have seen them before, but now they take up more space in your life.

You might be less optimistic and feel signs of stress or minor symptoms of physical or emotional fatigue at work. Your productivity reduces, and you think that your motivation is lower.

3. Chronic Stress

Let’s hope you don’t get there in your marriage, but unfortunately, some people get there. At this stage, your stress level is consistently high, and the other symptoms of stage 2 persist.

At this point, you start missing deadlines, your sleep quality is low, and you’re resentful and cynical. Your caffeine consumption might be higher, and you’re increasingly unsatisfied.

4. Burnout

This is the point where you can’t go on unless there is a significant change in your workspace environment. You have a strong desire to move to another place, and clinical intervention is sometimes required.

You feel neglected, your physical symptoms are increasing, and you get to a place where your stomach hurts daily. You might obsess over problems in your life or work and, generally speaking, you should treat yourself.

5. Habitual Burnout

This is the phase in which burnout is embedded in your life. You might experience chest pains or difficulty breathing, outbursts of anger or apathy, and physical symptoms of chronic fatigue.

The Causes of Burnout

So, now that we know how to identify our stage of burnout, we can move on to tackling its leading causes. According to the Gallup survey, the top burnout reasons are:[7]

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  1. Getting unfair treatment at work – This is not always something that you can fully control. At the same time, you should remember that even if you’re not calling the shots, it doesn’t mean that you have to accept unfair treatment. The consequences mentioned above are just not worth it in most cases.
  2. Workload – Another leading cause of stress according to dozens of interviews conducted before writing the article. According to Statista, in 2017, 39% of workers said a heavy workload was their leading cause of stress. We live in a busy work environment, and we will share some tips on how to manage that.
  3. Not knowing your role – While not something you can fully control, you can, and probably should, take action to better define it with your boss.
  4. Inadequate communication and support from your manager – Like the others above, you can’t fully control that, but as we’ll soon share, you can take action to be in better control.
  5. Time pressure – As mentioned, motivated, passionate workers are more in danger of experiencing burnout. One of the reasons is that they’re pressuring themselves to do more, sometimes at the expense of their mental health. We’ll address how to work on that as well.

How to Overcome a Burnout

After going over the stages of burnout and the leading causes of becoming burned out, it might be a good time to let you know that there is a lot you can do to fight it head-on.

However, let’s start with what you should not do. Burnout cannot be fixed by going on a vacation. It should be a long-term solution, implemented daily.

According to Clockify (2019), these are the popular ways to avoid burnout:

  1. Focus on your family life – 60% of adults said that stable family life is key to avoiding burnout. Maintaining meaningful relationships in your life is proven to reduce stress (instead of having many unmeaningful relationships).
  2. Exercising comes in second, with 58% reporting that jogging, running, or doing any exercise significantly relieves stress. Even a relatively short walk might improve your body’s resilience to stress.
  3. Seek professional advice – 55% say they would turn to a professional. There are online websites where you can speak with professionals at reduced costs.

Aside from the three most popular ways of avoiding burnout, you can also try the following:

1. Improve Time Management

Try understanding how you can use your time better and leave more time for relaxation. That’s easy to say (or write) but more challenging to implement. It would help if you started by prioritizing yourself. Understanding the connection between your values and your everyday tasks is a tremendous help. You can use proven methods to improve the relationship between your vision and goals to your daily life tasks’ lists. Check out the Horizons of Focus or V2MOM methods to get started.

2. Use the P.L.E.A.S.E. Method

The P.L.E.A.S.E. is a combination of things you should do to be at your best physically. It means Physical Illness (P.L.) prevention, Eat healthy (E), Avoid mood-altering drugs (A), Sleep well (S), and Exercise (E).

3. Prioritize

You don’t have to say yes to everything that comes across your way at work (or in other aspects of life). You’d be surprised how easy it can become once you start saying no. Some might even describe it as exhilarating.

4. Let Your Brain rest

Culturally, most of us are already wired to think that hard work is essential, and while that’s true in most cases, we sometimes forget that our brain needs to rest for it to recharge. Seven hours of sleep are essential (depending on your age). Meditation might be helpful, too.

5. Pay Attention to Positive Events

According to Therapistaid.com, we tend to focus on the bad things in our lives. However, by focusing on positive things, we can change our mindset. One way to practice this daily is by writing three good things about your life every morning or evening. It’s been scientifically proven that doing so for a few months can help rewire your brain.

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6. Take Some “You” Time

A Netflix binge is not always good for you, but it might be in some cases. The better the leisure time is, the better you’ll feel in the long term. It’s usually better to read a book or start a new hobby that requires more cognitive skills than just lying on the couch. But as long as you feel good watching a movie, that might be a good start.

7. New Technologies Might Be Helpful

There are tons of self-help apps such as Fabulous, Headspace (meditation), Noom (diet and exercise), and others. They’re good to use, but you should also be careful not to run away from your problems only to watch social media for hours. It’s not real, and no one’s life is perfect (even if their Facebook or Instagram feeds might seem so). You should also be aware not to be in an “always-on” mindset.

Bottom Line

Whether you’re at the first or the fifth stage of the burnout phases, the goal of this article is to show you that there are always ways to fight it. The first thing is self-awareness—knowing that there’s a problem. The second step is to decide what to do about it.

You can also consider using Lifehack’s community. You’re more than welcome to share your burnout story on our Facebook page.

Bonus: Rebound from Burnout in 8 Hours

Watch what you can do to rebound from burnout quickly in this episode of The Lifehack Show:

https://youtu.be/MNnyqQWK_zg

Featured photo credit: Lechon Kirb via unsplash.com

Reference

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