Recognize the symptoms of adult ADHD and seek help if needed.

Recognize the symptoms of adult ADHD and seek help if needed.

Many people think attention deficit hyperactivity disorder is a childhood condition that you grow out of. If you’re a dreamer, slacker, hyperactive, or fidgety child, you turn into a normal, healthy adult, right? Maybe. While some kids outgrow ADHD, 6 out of 10 see symptoms continue into their adult years to some degree.

If you have adult ADHD, you also had the condition as a child. The disorder doesn’t randomly appear when you’re older. Sometimes, ADHD never gets diagnosed during childhood and the symptoms become more noticeable when the responsibilities of adulthood arrive. Making it through school was one thing, but juggling a job, family, and home life is a whole new ballgame.

An estimated four to five percent of adults have ADHD, though most have not been diagnosed. Recognizing your symptoms of ADHD and seeing them for what they are is the first step in learning how to overcome your weaknesses and harness your strengths.

Sound Familiar?

People with adult ADHD have trouble remembering details, concentrating, following directions, staying organized, or completing tasks on time. Because they are impulsive and easily distracted, it’s challenging to focus on the task at hand or to be on time anywhere.

With symptoms like these, it’s not surprising the disorder contributes to a poor self-image, a lack of motivation, fatigue, boredom, and procrastination.

The Effects

The symptoms of ADHD can affect every area of life. Marriage and family life may suffer. After all, it can be hard to live with someone who can’t stay on task, is moody, struggles with anger management, can’t keep up with household chores, or is always late.

The trouble doesn’t stop at the front door though. Many adults with ADHD have trouble keeping a job when they can’t follow rules, show up on time, or meet deadlines. People with ADHD have a much greater chance of having another mental disorder or learning disability in addition to ADHD such as substance abuse, anxiety, depression, or over-eating.

Then there is the inner turmoil. Someone with ADHD is likely to feel embarrassed, hopeless, frustrated, and lack confidence. While life may feel out of control, there are things the adult with ADHD can do to get life back on track.

There’s Help Available

Adult ADHD may be mild or severe. Mild cases seem to manage without outside help, while more severe symptoms may need the assistance of therapists and doctors. If your ADHD is negatively affecting your quality of life—whether in your relationships, job, or home life—make an appointment with a psychiatrist who specializes in adult ADHD.

Simple tests will help your doctor diagnose the condition and develop a plan for treatment. A combination of cognitive behavioral therapy, family support, and medication can help make life easier to manage.

Get Control

When life feels out of control, there are things you can do to regain control. If you’re on medication, take it exactly as directed, and have a family member keep you accountable with your medication. It’s also a good idea to enlist the help of a life coach or organization expert to help you get your life and home organized. Making lists, using a calendar or daily planner, and setting alarm clocks are all great tools to stay organized.

A healthy lifestyle is an important part of managing adult ADHD. Exercise can help burn off extra energy and cope with stress. Eating a healthy diet and getting enough sleep provide the nutrition and energy to focus and follow through. To enhance your health, consider deep breathing. Deep breathing exercises are one way to reign in your impulses. Someone with a tendency to lash out in anger, interrupt others, or speak without thinking can benefit from taking deep breaths for 10 seconds until the urge passes.

 

 

 

 

 

© 2009-2010 Keuilian Inc. 
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The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise or diet program.

Six signs your kids are overscheduled.

Six signs your kids are overscheduled.

Soccer practice, choir rehearsal, play dates, and piano lessons. Many children these days are constantly occupied with activity after activity, leaving little downtime for relaxing, creative play, or independent thinking.

Parents often feel the need to sign their kids up for all kinds of extracurricular activities because they don’t want their kids to miss out or feel left out, they want to live out their dream through their kids, they want to keep their kids out of trouble, or they want their children to excel at something. Most parents have good intentions and only want what’s best for their kids, but they don’t realize that kids need free time for healthy development.

While organized activities can teach valuable lessons such as self-discipline, hard work, and sportsmanship, sometimes the activities lead to increased pressure on kids, lack of time for friends, and exhaustion. Kids become anxious, stressed, lack creativity, and don’t know how to act independently.

If you fear your kids may be overscheduled, look for these six signs. Then be willing to cut things out of your busy schedule for everyone’s benefit.

First Sign: Grades Falling
Studying for tests and working on projects are hard when you don’t get home until late in the evening. Everyone is hungry and tired, but it doesn’t matter. The kids still have to finish the homework they didn’t get done in the car. Sometimes it’s either stay up late or wake up extra early to complete homework. One way to tell if your child is overscheduled is to look at their grades. It’s hard to keep good grades when you’re tired at school or don’t finish your homework. Most parents can agree that schoolwork takes priority over extracurricular activities.

Second Sign: Health Complaints
An overscheduled child will often complain of headaches or stomachaches. Stress and anxiety may be the cause of aches and pains. Sometimes kids may just not feel or act themselves. They may seem tired, irritable, or depressed, despite a good night of rest.

Third Sign: Friendships Suffering
Who has time to nurture friendships when you’re constantly on the go? A child who no longer seeks out friend time—whether it’s through phone calls, texts, or hanging out—may be overscheduled. Friendships are an important part of child development. Don’t let lessons, practices, and performances take their place.

Fourth Sign: Always Busy
When you see you kids during the day what are they doing? Are they always doing homework, practicing their instrument, at lessons, or traveling to an appointment? If so, then they are too busy. Kids need downtime to play and relax. Without it, their health and wellbeing suffer.

Fifth Sign: Lost Interest
When it’s time to leave for an activity, are your kids happy to go or do they complain and drag their feet? Extra activities are meant to be fun and enjoyable for kids. When they no longer are, don’t sign them up again next season.

Sixth Sign: Tired Parents
Shuttling kids here and there and sitting through practices and games can be exhausting for parents. When mom and dad are tired, it affects the mood of the whole family. Kids become needy and whiney and mom and dad just want a vacation. If you’re tired, chances are high your kids are too. Missed family mealtime and an inability to connect emotionally can take their toll on the health of the family and marriage over time. When you notice your family life suffering due to overscheduling, it’s time to reprioritize your schedule.

Worrying isn’t just stressful. It’s also bad for your health.

Worrying isn’t just stressful. It’s also bad for your health.

Will you make your connecting flight? How will you make ends meet this month? Does your mother have cancer? It’s so easy to worry about every possible thing that might go wrong in life. You might even think if you worry enough, the bad thing you fear won’t happen. Worry, however, robs today of its joy and you of your strength. You worry because you want to be able to control the future, but you can’t. There’s nothing you can do about cancelled flights, a late bill payment, or a cancer diagnosis, so what’s the point in worrying?

Maybe you have the reputation of being a worrywart or maybe you keep all your anxiety pent up inside. Whether your worry is evident to others or not, it’s not doing you any good. In fact, worry is likely causing quite a bit of harm to your mental and physical health and well-being. Chronic worrying triggers your body’s stress response, which can cause a host of health problems. Here are a few of the most common.

Heart Disease

Prolonged, elevated stress hormones contribute to high blood pressure and an increased heart rate that forces your heart to work harder. Left unchecked, your heart may become damaged, putting you at risk for heart disease, heart attack, and stroke.

Weakened Immune System

Does it seem like when it rains it pours? When you’re stressed, you’re more likely to come down with a bad cold. Excessive worry weakens your immune system, making it’s harder to fight off viruses, infection, and disease. It’s not just cold and flu that you’re more likely to suffer. Chronic stress is connected to an increased risk for more serious diseases such as cancer and type 2 diabetes.

Muscle Pain

When you’re uptight, don’t be surprised when your back, neck, shoulders, or head start to ache. Muscle tension is a common side effect of anxiety. Many people suffer from frequent tension headaches due to unmanaged stress.

Digestive Disorders

It’s common for people who worry to suffer from frequent digestive issues. Nausea, diarrhea, ulcers, irritable bowel syndrome, and other digestive disorders are associated with anxiety. Relax and watch your bowel issues resolve on their own.

Weight Gain

Where do you turn for comfort when you’re stressed or worried? If you’re like many people, you turn to food. Emotional eating is a common cause of weight gain. Food provides a temporary distraction or comfort from the worries on your mind. Many unhealthy foods are high on the list of comfort foods so beware.

Mental and Mood Disorders

Elevated levels of stress hormones can lead to changes in your brain chemistry that increase your chances of dealing with depression or anxiety disorders. When you worry you’re more likely to be irritable, moody, have difficulty concentrating, and experience short-term memory loss.

Panic Attack

Intense worry in the moment can make you feel dizzy or short of breath. Your mouth may feel dry and you may have trouble swallowing. Your heart may race and you may have chest pains, break out in a sweat, tremble, or feel numbness or tingling in your hands or feet. These are all common symptoms that may indicate a panic attack. Remain calm, take deep breaths, and wait for the feelings to pass.

Teeth and Gum Problems

When you’re nervous, you may grind your teeth during sleep or clench your teeth during the day. Even though it’s done unconsciously, this grinding and clenching can do lasting damage to your teeth. Gum disease has also been associated with stress.

So cut out the worry in your life. Your health will thank you.

 

 

 

 

 

 

 

 

 

© 2009-2010 Keuilian Inc. 
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The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise or diet program.

30 Day Women’s InBody Challenge

Are you getting enough vitamin D?

Are you getting enough vitamin D?

 

One minute you’re told to lather on the sunscreen and stay out of the sun. The next you’re told to expose your skin to sunlight in order to get vitamin D. What do you do? Find a happy medium. After all, vitamin D is an essential vitamin that’s found in small amounts in just a few foods. The rest of the vitamin D you have access to is produced by your body when you spend time in the sun.

Why do you need vitamin D and what happens when you don’t get enough? You’re about to find out.

The Role of Vitamin D

Multiple body systems and organs require vitamin D for proper functioning. Vitamin D supports the health and function of the skeletal system, immune system, nervous system, cardiovascular system, respiratory system, and brain. It works to prevent cancer, infection, and disease, and helps regulate insulin levels. But wait—there’s more! Without vitamin D, your body has a hard time absorbing the calcium it needs for strong bones and teeth. This is one reason why milk is usually fortified with vitamin D.

Signs of Deficiency

Without enough vitamin D, kids are at risk for rickets, a disease that causes bow-legged legs and soft bones. In adults, a vitamin D deficiency can lead to soft bones and low bone density, which results in brittle bones that are more susceptible to breaks and fractures.

A lack of vitamin D is also linked to greater chances of developing numerous types of health conditions including frequent colds and flu, high blood pressure, autism, Alzheimer’s, depression, type 1 and type 2 diabetes, multiple sclerosis, various cancers, heart disease, severe asthma, muscle pain, hair loss, and rheumatoid arthritis. Studies are ongoing to find the link between vitamin D and these diseases, but the connection seems clear at the moment.

How to Get Enough

So should you wear sunscreen every time you go outdoors or not? Wearing sunscreen prevents vitamin D absorption by up to 95 percent, so you may not want to lather up every time your skin sees the light of day. The good news is that you don’t have to get sunburn in order to soak up vitamin D. If you have fair skin, all you need is 5 to 10 minutes of sunlight exposure a few days a week. People with darker skin and older folks may require more time than that since their skin doesn’t produce as much vitamin D.

If you have a job that prevents you from being outdoors, if you live far from the equator or in a location that’s frequently cloudy, or if you have darker skin, you may need to rely on foods and supplements for your daily requirement of vitamin D.

Fish is one of the few foods that naturally contains vitamin D. Salmon, mackerel, and swordfish are the best food sources, but tuna, sardines, eggs, and beef liver provide a small amount. Milk, cereal, and some yogurts, breads, and orange juices are often fortified with vitamin D to help ensure you get enough.

The recommended daily amount of vitamin D is 600 international units for adults and 800 IU for adults over the age of 70. If you’re unable to get this amount from your diet, you may want to consider taking a supplement. While not ideal, supplements can provide the type of vitamin D found in food or the kind you get from sunlight.

 

 

 

 

 

 

 

 

 

 

 

 

© 2009-2010 Keuilian Inc. 
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The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise or diet program.

Using improper form can lead to injury and a lack of results.

Using improper form can lead to injury and a lack of results.

 

Weight training is a wonderful way to build muscle, protect bones, burn calories, and stay in shape. Does the weight room at the gym intimidate you? Maybe you don’t know where to start or how to perform the exercises. You may be tempted to just copy the exercises your neighbors are doing, but they may be doing things the wrong way. This is where your personal trainer comes in handy. With your personal trainer, you have immediate access to a world of knowledge and expertise to help you develop a weight-training routine that’s safe and effective.

Some degree of caution when beginning weight training is good. This is because lifting weights requires proper technique in order to protect yourself from injury and to get the most out of your workout. Learning proper form as a beginner is key to avoiding bad habits that are hard to break later on.

Trainers may differ on their views of lifting technique, but most can agree on the following tips for proper form.

Watch Your Back

When it comes to lifting weights, one of your main priorities should be protecting your back. Because they’re involved in almost every exercise, your back and spine are at risk for injury if good form is ignored. As you perform each exercise, maintain back alignment to reduce stress on your spine and build lower back strength.

For the majority of exercises, proper back alignment means keeping your back flat or slightly arched. Do this by slightly pushing out your chest and bringing your shoulder blades together. You may also need to tilt your pelvis slightly forward to help keep your lower back straight.

Go Easy on Your Joints

Because of the bending, rotating, and extending that are involved with weight training, special care must be taken to protect your joints. This includes your knees, elbows, hips, shoulders, and ankles.

As you move through the range of motion required, use slow, controlled movements. Let your muscles move the weight, rather than letting the weight pull you all over the place. And avoid locking your knees and elbows, but keep them slightly bent the entire time.

Increase Weight Gradually

It’s difficult to maintain proper form when you’re lifting weights too heavy for your fitness level. So don’t plan to wow anyone with your lifting ability the first few months of training. Rather, start out with an amount of weight you can lift without any strain for a set of 12 to 15 reps. Gradually increase the weight each week as your strength increases. Download a weight lifting app that comes with high ratings as a guide for increasing your load.

To protect your body as you lift, meet your trainer or a friend at the gym who can spot you during heavy lifting and remind you of proper form. Dropping a barbell or dumbbell on your chest or feet can cause serious injury, and having a second person on hand can go a long way toward preventing such an accident.

Breathe Through Each Exercise

You might not think it, but breathing plays an important role in weight lifting. Proper breathing helps keep your core stable and your spine aligned. Never hold your breath while lifting, but remember to breath continuously through each repetition. A general recommendation is to forcefully exhale through your mouth as you lift a weight or exert yourself and inhale deeply through your nose as you lower a weight or relax a muscle.

 

 

 

 

 

 

 

 

© 2009-2010 Keuilian Inc. 
Powered by FitPro Magazine™Terms of Service | Legal Disclaimer
The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise or diet program.

How should you spend your time in the gym?

How should you spend your time in the gym?

Do you find yourself focusing on cardio or strength training? Many people head straight for the cardio machines while ignoring the second half of the gym. Others completely bypass the treadmills and zero in on free weights and weight machines. For some it’s a matter of preference or fitness goals, but for others it’s merely habit. Regardless of your perspective, one type of workout is not better than another. Both cardio and strength training are a part of a balanced workout routine. Rather than an either/or approach, you should go for both styles of exercise every week.

While it’s easy to get in a workout rut and do the same thing every time, it’s important to branch out and try something new. Read on to learn why you need to do both cardio and strength training.

Cardio: Do It for Your Heart

Cardio is short for cardiovascular. Exercise known as cardio is good for your heart and circulatory system. It gets your heart rate elevated to give your heart a workout and uses large muscle groups to give your muscles a workout. Cardio exercise strengthens your heart, lungs, and muscles; pumps oxygen-rich blood to your body; helps manage stress; increases bone density; boosts your mood; and burns calories for weight loss or weight maintenance.

There are high-impact or low-impact cardio exercises. High-impact exercises are those that involve running or jumping. Classic examples of high-impact cardio exercises include jogging, basketball, and tennis. Low-impact cardio exercises are easier on your joints and include workouts like walking, swimming, or cycling. Because you’re moving your body weight against gravity, cardio exercises are weight-bearing and help support healthy bones.

Current recommendations are that healthy adults get 30 minutes of moderate-intensity exercise, five days a week.

Weights: Bulk and Protect

While cardio is good for your heart and lungs, weight training is good for your bones and muscles. As you age, your bone density and muscle mass begin to diminish. Lifting weights is the best way to slow or reverse this process. Working against some form of resistance builds bone density and protects against osteoporosis. Strength training is also an effective way to burn calories and lose weight. A good workout boosts your metabolism so you continue burning calories the rest of the day. With strong muscles and bones, everyday activities become easier and you’re at less risk for injury.

Weight training means you’re working against some form of resistance. This could be your own bodyweight, free weights like dumbbells and barbells, weight machines, or resistance tubing. The majority of your exercises should focus on compound exercises like squats, dead lifts, pushups, pull-ups, and lunges that use more than one muscle group at a time.

Because your muscles need to rest between workouts, many people choose to lift weights every other day. Others lift daily but focus on different muscle groups each day, alternating between upper and lower body exercises.

Combination: Best of Both Worlds

It’s possible to design a workout that combines both cardio and weight training into one. With a circuit-training routine, you move quickly between weight-lifting exercises, leaving little time for rest. Without long rest periods, your heart rate remains elevated throughout your time in the gym. You may need to lighten your weight load to ensure you can move between sets without needing long rests. This type of workout is best for compound exercises and bodyweight exercises (burpees, pushups, or planks).

Plyometrics is another type of workout that includes both cardio and weight training. Explosive movements that incorporate jumps, squats, and lunges work your muscle while maximizing your heart rate.