Symptoms of Withdrawal

Many do not believe that Marijuana withdrawal is real, but in fact it is. 

You will find the symptoms that withdrawal causes below.

Common symptoms include:

• Anxiety
• Depression
• Changes in mood
• Irritability

• Stomach pains
• Loss of appetite
• Nausea
• Headaches

• Sweating
• Chills
• Cravings
• Restlessness

Those who are also addicted to other drugs may face more severe withdrawal symptoms when getting sober.

How much do these symptoms last?

The duration of withdrawal from marijuana is different for everyone. For most heavy marijuana users, withdrawal symptoms begin on the first day after quitting and peak within 48 to 72 hours. Symptoms generally last two to three weeks and dissipate over time.

Marijuana Detox?

Withdrawal from marijuana can be uncomfortable—especially for chronic users—but there generally isn’t a need for hospitalization during detox. However, medically supervised detox is recommended for those who have:

• Co-occurring addictions to other substances
• Co-occurring mental disorders
• Made multiple attempts to quit without success
• No stable environment in which to detox

People with severe psychological addictions to marijuana will benefit most from an inpatient treatment program. These programs provide a high level of care and allow the user to focus solely on their recovery. Outpatient programs are available to those who wish to remain at home during treatment, but also want the help and advice of professionals as they pursue sobriety.

how-to· Withdrawal

Weed Withdrawal Symptoms - How to Be Marijuana-Free

Symptoms of Withdrawal

Many do not believe that Marijuana withdrawal is real, but in fact it is. 

You will find the symptoms that withdrawal causes below.

Common symptoms include:

• Anxiety
• Depression
• Changes in mood
• Irritability

• Stomach pains
• Loss of appetite
• Nausea
• Headaches

• Sweating
• Chills
• Cravings
• Restlessness

Those who are also addicted to other drugs may face more severe withdrawal symptoms when getting sober.

How much do these symptoms last?

The duration of withdrawal from marijuana is different for everyone. For most heavy marijuana users, withdrawal symptoms begin on the first day after quitting and peak within 48 to 72 hours. Symptoms generally last two to three weeks and dissipate over time.

Marijuana Detox?

Withdrawal from marijuana can be uncomfortable—especially for chronic users—but there generally isn’t a need for hospitalization during detox. However, medically supervised detox is recommended for those who have:

• Co-occurring addictions to other substances
• Co-occurring mental disorders
• Made multiple attempts to quit without success
• No stable environment in which to detox

People with severe psychological addictions to marijuana will benefit most from an inpatient treatment program. These programs provide a high level of care and allow the user to focus solely on their recovery. Outpatient programs are available to those who wish to remain at home during treatment, but also want the help and advice of professionals as they pursue sobriety.

What withdrawal symptoms will you get from Cocaine withdrawal?

Think of getting high on cocaine as taking out a loan – you get an advance on some good feelings while you are high, but then you are saddled with the debt of those same feelings during the "crash" of withdrawal. This is called a rebound effect, part of your body’s way of maintaining homeostasis. Once you have paid off the "debt," you can feel good again naturally.

Cocaine Cravings:  Most people who are withdrawing from cocaine experience a strong desire to take more cocaine. This is known as experiencing cravings, and cravings are common among people withdrawing from many addictive substances. Part of the craving is driven by the wish to reduce the symptoms of cocaine withdrawal, and part of it is the desire to re-experience the pleasure of the cocaine rush.

Mood Changes: Feeling depressed, anxious or irritable, also known as having a dysphonic mood, is a normal part of cocaine withdrawal. It is the debt for the euphoria you experienced during the cocaine high. Although these feelings are often intense during acute withdrawal, they tend to pass once the initial acute withdrawal phase is over.

Fatigue: Feeling very tired is a normal part of cocaine withdrawal. You may have tired yourself out through lack of sleep and energetic activity while you were high on cocaine, which will worsen the feelings of fatigue as the effects of cocaine wear off.

Sleep Problems: Despite the tiredness you are probably feeling, cocaine withdrawal often causes sleep problems, such as vivid and unpleasant dreams, insomnia (having trouble getting to sleep or staying asleep), or hypersomnia (too much sleep).

Depression: Using cocaine depletes your brain's supply of "feel good" chemicals. After using cocaine, most people experience a "crash". This refers to a period of intense depression brought about by the absence of feel good chemicals in the brain, like endorphins.

Cocaine Detoxification, Getting rid of cocaine from your system.

Medical Detoxification is a process that systematically and safely withdraws people from addicting drugs, usually under the care of a physician. Drinking alcohol or using drugs can cause physical dependence over time and stopping them can result in withdrawal symptoms in people with this dependence. The detoxification process is designed to treat the immediate bodily effects of stopping drug use and to remove toxins left in the body as a result of the chemicals found in drugs and/or alcohol.

While at the present time, no proven pharmacologic therapy for cocaine addiction exists, several kinds of medications have been used in the detoxification of cocaine. Withdrawal from chronic cocaine use produces anxiety, depression and intense cravings for the drug. Several types of medications address these issues in different ways.

Antidepressant drugs such as desipramine or a combination of phentermine and fenfluramine have been used to reduce cocaine withdrawal symptoms such as anxiety and depression. Benzodiazepines, tranquilizers such as Diazepam, have been used to reverse anxiety induced by cocaine withdrawal. Amantadine, a drug used to treat Parkinson's Disease, may be an effective treatment for cocaine-dependent patients with severe cocaine withdrawal symptoms and may reduce cocaine craving. Bromocriptine, a drug that works on the brain's dopamine system, has been used to decrease the craving for cocaine during detoxification and to reduce mood disturbance.

Propanolol, a beta-blocker drug used to treat high blood pressure, may be useful for severe cocaine withdrawal symptoms, as it slows down the effects of adrenaline, thereby calming the body's "fight or flight" response to stressful situations. This type of drug has been used to treat general anxiety and anxiety associated with alcohol withdrawal. Propranolol's lessening of symptoms such as palpitations and sweating has helped reduce cocaine craving. Its use, however, is not risk free in patients who have taken cocaine and can be associated with decreased blood flow to the heart and other changes that predispose patients to arrhythmia and a severe increase in blood pressure that can lead to a stroke. Delayed toxic effects are possible. Any use of beta-blockers in this setting requires careful monitoring and caution.

how-to· Withdrawal

Cocaine Withdrawal - How to go Through Withdrawal Symptoms of Cocaine

What withdrawal symptoms will you get from Cocaine withdrawal?

Think of getting high on cocaine as taking out a loan – you get an advance on some good feelings while you are high, but then you are saddled with the debt of those same feelings during the "crash" of withdrawal. This is called a rebound effect, part of your body’s way of maintaining homeostasis. Once you have paid off the "debt," you can feel good again naturally.

Cocaine Cravings:  Most people who are withdrawing from cocaine experience a strong desire to take more cocaine. This is known as experiencing cravings, and cravings are common among people withdrawing from many addictive substances. Part of the craving is driven by the wish to reduce the symptoms of cocaine withdrawal, and part of it is the desire to re-experience the pleasure of the cocaine rush.

Mood Changes: Feeling depressed, anxious or irritable, also known as having a dysphonic mood, is a normal part of cocaine withdrawal. It is the debt for the euphoria you experienced during the cocaine high. Although these feelings are often intense during acute withdrawal, they tend to pass once the initial acute withdrawal phase is over.

Fatigue: Feeling very tired is a normal part of cocaine withdrawal. You may have tired yourself out through lack of sleep and energetic activity while you were high on cocaine, which will worsen the feelings of fatigue as the effects of cocaine wear off.

Sleep Problems: Despite the tiredness you are probably feeling, cocaine withdrawal often causes sleep problems, such as vivid and unpleasant dreams, insomnia (having trouble getting to sleep or staying asleep), or hypersomnia (too much sleep).

Depression: Using cocaine depletes your brain's supply of "feel good" chemicals. After using cocaine, most people experience a "crash". This refers to a period of intense depression brought about by the absence of feel good chemicals in the brain, like endorphins.

Cocaine Detoxification, Getting rid of cocaine from your system.

Medical Detoxification is a process that systematically and safely withdraws people from addicting drugs, usually under the care of a physician. Drinking alcohol or using drugs can cause physical dependence over time and stopping them can result in withdrawal symptoms in people with this dependence. The detoxification process is designed to treat the immediate bodily effects of stopping drug use and to remove toxins left in the body as a result of the chemicals found in drugs and/or alcohol.

While at the present time, no proven pharmacologic therapy for cocaine addiction exists, several kinds of medications have been used in the detoxification of cocaine. Withdrawal from chronic cocaine use produces anxiety, depression and intense cravings for the drug. Several types of medications address these issues in different ways.

Antidepressant drugs such as desipramine or a combination of phentermine and fenfluramine have been used to reduce cocaine withdrawal symptoms such as anxiety and depression. Benzodiazepines, tranquilizers such as Diazepam, have been used to reverse anxiety induced by cocaine withdrawal. Amantadine, a drug used to treat Parkinson's Disease, may be an effective treatment for cocaine-dependent patients with severe cocaine withdrawal symptoms and may reduce cocaine craving. Bromocriptine, a drug that works on the brain's dopamine system, has been used to decrease the craving for cocaine during detoxification and to reduce mood disturbance.

Propanolol, a beta-blocker drug used to treat high blood pressure, may be useful for severe cocaine withdrawal symptoms, as it slows down the effects of adrenaline, thereby calming the body's "fight or flight" response to stressful situations. This type of drug has been used to treat general anxiety and anxiety associated with alcohol withdrawal. Propranolol's lessening of symptoms such as palpitations and sweating has helped reduce cocaine craving. Its use, however, is not risk free in patients who have taken cocaine and can be associated with decreased blood flow to the heart and other changes that predispose patients to arrhythmia and a severe increase in blood pressure that can lead to a stroke. Delayed toxic effects are possible. Any use of beta-blockers in this setting requires careful monitoring and caution.

Strawberries

I think eating fruit in moderation is great for fat loss because it can effectively help control calorie intake while providing essential vitamins and minerals. My top 3 favorite fruits are strawberries, apples, and grapefruits. A cup of strawberries only has 50 calories and 7 grams of sugar, yet provides 3 grams of fiber. What I also love about strawberries (and all berries) is they satisfy your sweet/sugar cravings as well, and they boast a very impressive nutrient profile. An apple is only 100 calories, is easy to carry around, and makes a great pre-workout snack. After that is grapefruit because it has been shown to help control blood sugar, it really helps fill you up, and I love the taste.

Berries

Berries such as blueberries, blackberries, and raspberries are packed full of nutrients and are lower in sugar than other types of fruit such as mangos or bananas. That’s why berries are often lauded as great fat-burning foods. However, fruit in general can help people achieve their fat loss goals. Fruits are nutrient-dense and low calorie, and they help keep a sweet-tooth under control. The fiber in fruit helps with satiety and also slows down the digestion and absorption of fructose, the fruit sugar. With all the vitamins, minerals, and anti-oxidants they provide, fruit is a great food to incorporate into your diet.

Any Fruit

Any fruit is my short answer. Fruits tend to be about 100 calories per serving, don’t spike insulin very high, tend to be high in fiber, are generally a decent source of vitamins and are filling for the amount of calories they contain. I personally like berries, such as blueberries, blackberries, raspberries, etc and organic apples, but really all the fruits have different advantages and eating an overall variety throughout the week can be beneficial.

Avocado

One fruit that may help with fat-loss are avocados. Most people who follow a restricted carbohydrate diet fail to increase their fat content high enough to keep their bodies and metabolisms operating optimally. Per fruit, avocados have about 20 grams of healthy fats which over the course of a day is relatively low. Higher fat may not only increase metabolism but also increase testosterone levels which is one of the main hormones responsible in fat loss for both men AND women.

Grapefruit

The best fruits to eat for fat loss are the ones that will allow you to eat fewer calories than you burn. For example, although a banana is higher in sugar and calories than a handful of grapes, if eating a banana will make it less likely that you will raid the vending machine in search of a Snicker’s bar, it is a better choice. Lifestyle issues aside, my pick for best fat-burning food is grapefruit. Grapefruit’s high water content helps increase feelings of fullness while providing very few calories. In fact, it takes more energy to digest grapefruit than it contains in calories. While this does not mean someone can eat grapefruit along with anything else he or she pleases and lose weight, adding it to a well-balanced nutrition plan will certainly aid in fat loss.

Tips

HEALTHY EATING TIPS What Are The Best Fruits To Eat For Weight Loss?

Strawberries

I think eating fruit in moderation is great for fat loss because it can effectively help control calorie intake while providing essential vitamins and minerals. My top 3 favorite fruits are strawberries, apples, and grapefruits. A cup of strawberries only has 50 calories and 7 grams of sugar, yet provides 3 grams of fiber. What I also love about strawberries (and all berries) is they satisfy your sweet/sugar cravings as well, and they boast a very impressive nutrient profile. An apple is only 100 calories, is easy to carry around, and makes a great pre-workout snack. After that is grapefruit because it has been shown to help control blood sugar, it really helps fill you up, and I love the taste.

Berries

Berries such as blueberries, blackberries, and raspberries are packed full of nutrients and are lower in sugar than other types of fruit such as mangos or bananas. That’s why berries are often lauded as great fat-burning foods. However, fruit in general can help people achieve their fat loss goals. Fruits are nutrient-dense and low calorie, and they help keep a sweet-tooth under control. The fiber in fruit helps with satiety and also slows down the digestion and absorption of fructose, the fruit sugar. With all the vitamins, minerals, and anti-oxidants they provide, fruit is a great food to incorporate into your diet.

Any Fruit

Any fruit is my short answer. Fruits tend to be about 100 calories per serving, don’t spike insulin very high, tend to be high in fiber, are generally a decent source of vitamins and are filling for the amount of calories they contain. I personally like berries, such as blueberries, blackberries, raspberries, etc and organic apples, but really all the fruits have different advantages and eating an overall variety throughout the week can be beneficial.

Avocado

One fruit that may help with fat-loss are avocados. Most people who follow a restricted carbohydrate diet fail to increase their fat content high enough to keep their bodies and metabolisms operating optimally. Per fruit, avocados have about 20 grams of healthy fats which over the course of a day is relatively low. Higher fat may not only increase metabolism but also increase testosterone levels which is one of the main hormones responsible in fat loss for both men AND women.

Grapefruit

The best fruits to eat for fat loss are the ones that will allow you to eat fewer calories than you burn. For example, although a banana is higher in sugar and calories than a handful of grapes, if eating a banana will make it less likely that you will raid the vending machine in search of a Snicker’s bar, it is a better choice. Lifestyle issues aside, my pick for best fat-burning food is grapefruit. Grapefruit’s high water content helps increase feelings of fullness while providing very few calories. In fact, it takes more energy to digest grapefruit than it contains in calories. While this does not mean someone can eat grapefruit along with anything else he or she pleases and lose weight, adding it to a well-balanced nutrition plan will certainly aid in fat loss.

1. Stick to a sleep schedule

Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night. There's a caveat, though. If you don't fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you're tired. If you agonize over falling asleep, you might find it even tougher to nod off.

2. Pay attention to what you eat and drink

Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.

Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

3. Create a bedtime ritual

Do the same things each night to tell your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.

Be wary of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with sleep.

4. Get comfortable

Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there's enough room for two. If you have children or pets, try to set limits on how often they sleep with you — or insist on separate sleeping quarters.

Tips

Sleep tips: 7 steps to better sleep

1. Stick to a sleep schedule

Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night. There's a caveat, though. If you don't fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you're tired. If you agonize over falling asleep, you might find it even tougher to nod off.

2. Pay attention to what you eat and drink

Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.

Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

3. Create a bedtime ritual

Do the same things each night to tell your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.

Be wary of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with sleep.

4. Get comfortable

Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there's enough room for two. If you have children or pets, try to set limits on how often they sleep with you — or insist on separate sleeping quarters.

1. TART CHERRIES

It's time to pucker up! While you can find dried tart cherries and tart cherry juice year-round, be especially sure to grab them when they're available fresh during their fleeting summer season. Tart cherries are rich in antioxidants that have been shown to help improve recovery from training by limiting training-induced inflammation and muscular damage.

2. NECTARINES

While peaches may make the pie, sun-kissed nectarines are also a worthy addition to your summer menu. The easiest way to identify the difference between these two stone fruits is the absence of fuzz on the nectarine. Their yellow-tinged flesh is a good source of vitamin C, which can have an impact on fat oxidation during exercise, making it a potential ally in the battle of the bulge.

3. CANTALOUPE

Consisting of about 90 percent water, this ultrarefreshing fruit is filled to its dimpled skin with liquid to help keep you hydrated when temps begin to soar. Cantaloupe's impressive nutritional resume includes plenty of vitamin C and beta-carotene. In the body, beta-carotene can be converted to vitamin A, which helps regulate the growth of new skin cells to assure you're flaunting the best beach body possible.

4. WATERMELON

If the dog days of summer are leaving you parched, be sure to bite into summer's quintessential fruit, which is made up of more than 90 percent water. Proper hydration is important to keep your joints well-lubricated and your metabolism humming along. But watermelon is so much more than H2O. A recent study in the Journal of Agricultural and Food Chemistry discovered that the amino acid L-citrulline, which is abundant in watermelon, can dampen muscle soreness in athletes.

5. BLUEBERRIES

They might be blue, but when it comes to nutrition, there's nothing sad about these health bombs. For a mere 84 calories per cup, blueberries deliver 4 grams of belly-flattening fiber and a huge payload of anthocyanin antioxidants, chemicals responsible for the deep purple hue of the fruit. Researchers in New Zealand determined that antioxidants in blueberries may help reduce muscle-cell damage brought about by oxidative stress. A separate animal study reported that an antioxidant in blueberries called pterostilbene may help your six-pack pursuit by limiting fat storage and increasing fat burning.

Top-Charts

The 5 Healthiest Summer Fruits

1. TART CHERRIES

It's time to pucker up! While you can find dried tart cherries and tart cherry juice year-round, be especially sure to grab them when they're available fresh during their fleeting summer season. Tart cherries are rich in antioxidants that have been shown to help improve recovery from training by limiting training-induced inflammation and muscular damage.

2. NECTARINES

While peaches may make the pie, sun-kissed nectarines are also a worthy addition to your summer menu. The easiest way to identify the difference between these two stone fruits is the absence of fuzz on the nectarine. Their yellow-tinged flesh is a good source of vitamin C, which can have an impact on fat oxidation during exercise, making it a potential ally in the battle of the bulge.

3. CANTALOUPE

Consisting of about 90 percent water, this ultrarefreshing fruit is filled to its dimpled skin with liquid to help keep you hydrated when temps begin to soar. Cantaloupe's impressive nutritional resume includes plenty of vitamin C and beta-carotene. In the body, beta-carotene can be converted to vitamin A, which helps regulate the growth of new skin cells to assure you're flaunting the best beach body possible.

4. WATERMELON

If the dog days of summer are leaving you parched, be sure to bite into summer's quintessential fruit, which is made up of more than 90 percent water. Proper hydration is important to keep your joints well-lubricated and your metabolism humming along. But watermelon is so much more than H2O. A recent study in the Journal of Agricultural and Food Chemistry discovered that the amino acid L-citrulline, which is abundant in watermelon, can dampen muscle soreness in athletes.

5. BLUEBERRIES

They might be blue, but when it comes to nutrition, there's nothing sad about these health bombs. For a mere 84 calories per cup, blueberries deliver 4 grams of belly-flattening fiber and a huge payload of anthocyanin antioxidants, chemicals responsible for the deep purple hue of the fruit. Researchers in New Zealand determined that antioxidants in blueberries may help reduce muscle-cell damage brought about by oxidative stress. A separate animal study reported that an antioxidant in blueberries called pterostilbene may help your six-pack pursuit by limiting fat storage and increasing fat burning.

1. Maintain healthy eating habits. Avoid fad diets-they are often incredibly unhealthy. To get all the nutrition the human body needs, you must eat a balanced diet including dairy, grains, protein, fruits and veggies, as well as fat (yes, even fat!). By doing so, you'll have a healthy heart, healthy brain, and a fully functional immune system. Eating highly varied foods will also help insure you get all the vitamins, minerals, oils, and enzymes your body craves.
2. Drink more water. Water helps flush metabolic wastes to keep your metabolism in top shape. Water can also help you feel fuller, so drink at least a half-gallon (2 liters) of water every day (or more if you are active or live in a hot climate).
3. Sleep well every night. Adults should get 7 to 9 hours daily, whereas school-aged children should get 10 to 11. One of the absolute most important ways of improving the quality of your sleep is to do it in complete darkness, as even small amounts of light interfere with the chemicals that tell your body to rest. If you can’t eliminate the light in your room, wear an eye mask. Another one of the best ways to improve your sleep is to exercise.
4. Stick to an exercise regimen. If you don’t want to pay for a gym membership, try strength training at home. The muscle you develop will help increase your metabolism: the bodies of muscular people burn more calories even while they’re at rest. To help you stick to your regimen, keep a workout journal. Plan out when and where you will work out each week and stick to it. Each time you work out, write down what you did and for how long.
5. Limit your vices. Quit smoking, beat drug addiction, and, if necessary, stop drinking. Avoid other risky behaviors like speeding, fighting, unsafe sex, and excessive thrill-seeking.
6. Be hygienic. Wash your hands thoroughly after coming into contact with a sick person, using the bathroom, or anything else that could make you sick. (If you’re not sure what “thoroughly” entails, sing Happy Birthday to You in your head as you scrub--when you are done singing the song, you should finish washing your hands.) In addition to flossing regularly, brush your teeth and tongue at least twice daily to limit plaque and harmful bacteria. Take showers regularly. Schedule doctor’s and dentist’s appointments to make sure everything in your body is working properly and you are as healthy as you can be.
7. Make little lifestyle changes. Don’t tire yourself out by making large gestures toward health without addressing the small stuff too. Instead of running yourself ragged at the gym three days a week, park farther away from the store, walk the dog more often, take the stairs instead of the elevator, or weed your garden; instead of attacking your veggies and snacking distractedly in front of the computer or TV, set time aside to slowly enjoy each meal and prevent mindless overeating. Get your new habits to stick by tackling them at the grass-roots level.

how-to

Staying Physically Healthy (7 Ways)

1. Maintain healthy eating habits. Avoid fad diets-they are often incredibly unhealthy. To get all the nutrition the human body needs, you must eat a balanced diet including dairy, grains, protein, fruits and veggies, as well as fat (yes, even fat!). By doing so, you'll have a healthy heart, healthy brain, and a fully functional immune system. Eating highly varied foods will also help insure you get all the vitamins, minerals, oils, and enzymes your body craves.
2. Drink more water. Water helps flush metabolic wastes to keep your metabolism in top shape. Water can also help you feel fuller, so drink at least a half-gallon (2 liters) of water every day (or more if you are active or live in a hot climate).
3. Sleep well every night. Adults should get 7 to 9 hours daily, whereas school-aged children should get 10 to 11. One of the absolute most important ways of improving the quality of your sleep is to do it in complete darkness, as even small amounts of light interfere with the chemicals that tell your body to rest. If you can’t eliminate the light in your room, wear an eye mask. Another one of the best ways to improve your sleep is to exercise.
4. Stick to an exercise regimen. If you don’t want to pay for a gym membership, try strength training at home. The muscle you develop will help increase your metabolism: the bodies of muscular people burn more calories even while they’re at rest. To help you stick to your regimen, keep a workout journal. Plan out when and where you will work out each week and stick to it. Each time you work out, write down what you did and for how long.
5. Limit your vices. Quit smoking, beat drug addiction, and, if necessary, stop drinking. Avoid other risky behaviors like speeding, fighting, unsafe sex, and excessive thrill-seeking.
6. Be hygienic. Wash your hands thoroughly after coming into contact with a sick person, using the bathroom, or anything else that could make you sick. (If you’re not sure what “thoroughly” entails, sing Happy Birthday to You in your head as you scrub--when you are done singing the song, you should finish washing your hands.) In addition to flossing regularly, brush your teeth and tongue at least twice daily to limit plaque and harmful bacteria. Take showers regularly. Schedule doctor’s and dentist’s appointments to make sure everything in your body is working properly and you are as healthy as you can be.
7. Make little lifestyle changes. Don’t tire yourself out by making large gestures toward health without addressing the small stuff too. Instead of running yourself ragged at the gym three days a week, park farther away from the store, walk the dog more often, take the stairs instead of the elevator, or weed your garden; instead of attacking your veggies and snacking distractedly in front of the computer or TV, set time aside to slowly enjoy each meal and prevent mindless overeating. Get your new habits to stick by tackling them at the grass-roots level.

1. Keep your mind limber. In addition to the fact that staying mentally active is emotionally rewarding, studies have shown that there is a correlation between mentally challenging activities and a decreased risk of Alzheimer's. Never stop learning, even if you feel like you’re “past your prime.”
2. Strengthen your relationships. Prioritize developing meaningful relationships above simply being social. Surround yourself with people that enrich your life and make you happy. Practice self-disclosure, which means sharing things that are unique to you (your thoughts, fears, favorite movies and music, pet peeves, etc.) with those you trust. This has been shown to be of immense importance to not only forging deeper interpersonal connections, but also feeling validated emotionally. Rutgers article on self-disclosure in personal relationships
3. Pursue your passions. Set some time aside to practice an instrument, do an art project, take photos, build models, weld, bake gourmet cakes, or whatever else enriches your free time. If you want to learn something new, take an evening or weekend class. If you can’t think of anything interesting off the top of your head, take the time to find a hobby.
4. Learn how to understand your emotions. It is important to be aware of what you are feeling. When you are in touch with your emotions, you will be able to both recognize when you are acting out because of your emotions and empathize more thoroughly with others. Knowing yourself is a key part of having good mental health--it’s important to know when something is making you unhappy so that you can either fix it or cut it out of your life. Likewise, it is also good to recognize the things that make you happy. Surrounding yourself with good energy will promote a happier, healthier you.
5. Boost your karma points. Doing good will make you feel good. When you put positive energy out into the universe, that positive energy will come back to you. Improving the lives of others will in turn, improve your own mental state because you will know that you have done good by someone else.
6. Be aware of stressful factors in your life. Stress is unavoidable--whether you are running late for work, or have to get a shot at the doctor’s office, it is normal to feel stressed out. However, you can reduce your stress and learn how to manage your reaction to stressful things. Be aware of the things that stress you out and try to avoid those triggers.

how-to

Staying Mentally Healthy (6 Ways)

1. Keep your mind limber. In addition to the fact that staying mentally active is emotionally rewarding, studies have shown that there is a correlation between mentally challenging activities and a decreased risk of Alzheimer's. Never stop learning, even if you feel like you’re “past your prime.”
2. Strengthen your relationships. Prioritize developing meaningful relationships above simply being social. Surround yourself with people that enrich your life and make you happy. Practice self-disclosure, which means sharing things that are unique to you (your thoughts, fears, favorite movies and music, pet peeves, etc.) with those you trust. This has been shown to be of immense importance to not only forging deeper interpersonal connections, but also feeling validated emotionally. Rutgers article on self-disclosure in personal relationships
3. Pursue your passions. Set some time aside to practice an instrument, do an art project, take photos, build models, weld, bake gourmet cakes, or whatever else enriches your free time. If you want to learn something new, take an evening or weekend class. If you can’t think of anything interesting off the top of your head, take the time to find a hobby.
4. Learn how to understand your emotions. It is important to be aware of what you are feeling. When you are in touch with your emotions, you will be able to both recognize when you are acting out because of your emotions and empathize more thoroughly with others. Knowing yourself is a key part of having good mental health--it’s important to know when something is making you unhappy so that you can either fix it or cut it out of your life. Likewise, it is also good to recognize the things that make you happy. Surrounding yourself with good energy will promote a happier, healthier you.
5. Boost your karma points. Doing good will make you feel good. When you put positive energy out into the universe, that positive energy will come back to you. Improving the lives of others will in turn, improve your own mental state because you will know that you have done good by someone else.
6. Be aware of stressful factors in your life. Stress is unavoidable--whether you are running late for work, or have to get a shot at the doctor’s office, it is normal to feel stressed out. However, you can reduce your stress and learn how to manage your reaction to stressful things. Be aware of the things that stress you out and try to avoid those triggers.