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how long does it take to get over a breakup

How long does it take to get over a breakup?

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Every relationship cannot end in a happy ever after. Breakups, separation, and betrayals from the people we love most are inevitable for some of us as we navigate adulthood. 

With that in mind, it isn’t wrong for you to ask how long does it take to get over a breakup? In this article, you will learn the answer to that in addition to actionable steps on how to handle a breakup in the right way. If you’re up for it, let’s dive right in.

 

How Long Does it Take to Get Over a Breakup?

To answer the question above, there is no fixed time for getting over a breakup. This is mainly because individual circumstances are hardly the same for everyone.

Different people are of different opinions regarding this. The common belief out there is that it takes half the time a relationship lasted for you to fully get over it.

In contrast, this 2017 study suggests that it takes an average of three (3) months before heartbroken Americans fully heal and are ready to love again.

The major takeaway from the disagreements above has to be that there is no formula for getting over a breakup.

But then, take a moment to ask yourself if you’re asking the right question. Shouldn’t you be inquiring if there is a way to speed up the process of getting over a breakup?

If you agreed with me on that, then stay with me as we discuss your steps to recovery over the rest of this article. Otherwise, I wish you all the love in me as you navigate your way out of this thorny path.

 

12 Tips on How to Get Over a Breakup Fast

Truthfully, if you love someone enough to make them an integral part of your life, moving on without them can be quite challenging, especially at the beginning.

To help you manage a period like this, we put together 12 steps that should help you get back on your feet quickly.

 

1. Take a Break From Social Media

If you can take a hard break from social media immediately after a breakup, it will help you a lot. This is not a suggestion for you to alienate yourself from the world – far from it. 

The aim here is to filter the sort of information you are exposing yourself to at a time like this since anything as little as a random wedding picture could trigger emotions that are unhealthy for you. 

If you are one of the few that can deal with this effortlessly, then there’s no need for exiting. Otherwise, you’re better off staying away from social media until you’re in a better state of mind.

 

2. Do Not Keep in Touch

You need to hear or see less of your ex as much as you can. If it’s possible, cut off contact with them completely – for the time being at least. 

With this, you have successfully blocked a major channel of emotional torture during the early phase of a breakup. 

When those dark days of emptiness and vulnerability come, picking up the phone to plead for another chance wouldn’t be an option since you’re no longer in touch.

 

3. Protect Your Self Esteem and Confidence

Breakups and the resultant emptiness that comes with it can hurt both your self-esteem and the confidence you have in yourself, if not properly managed. 

This is because you may find yourself convinced that you’re not smart or good enough for them hence their decision to leave.

Instead of wallowing in such damaging thoughts, assure yourself that they left because they were too shortsighted to see the awesome human being you are. 

For detailed tips on how to build up or maintain your confidence, take a look at this blog post.

 

4. Speak To Friends & Family

No matter how strong a character you are, bottling up hurtful emotions and memories of what might have been will eventually break you down and delay your emotional healing as a result.

To mitigate against this, it is highly advised that you speak to someone concerning what you’re going through. Your closest friends and relatives will always be there to listen and cheer you up. 

You will be surprised by the level of support your inner circle will provide at a time like this. There is nothing to lose and all to gain for you here.

 

 5. Find New Hobbies and Tasks

Chances are high that you may have dropped one or more of your hobbies because of your relationship. Well, it’s time to pick up the good ones among them again. 

Engaging in them again will help bring back memories of your old self. Even if you don’t have any, try finding one.

Consider joining a yoga class, volunteering at a non-profit, or any other activity that will make you interact with people.

 

6. Reduce Idle Hours

An idle mind has always been the devil’s workshop. Reduce the unproductive hours spent on movies, TVs, and the like. Instead, engage in activities that will improve your finances, career, health, interpersonal skills, etc.

Just reduce idle hours and solitude by getting busy with the activities suggested above and watch your healing process accelerate naturally.

 

7. Give it time. Plenty of time

Going through a breakup is almost equivalent to grieving the loss of a loved one. It will take an unspecified amount of time for you to fully regain your normal self. 

While waiting on time to do its magic, be careful not to keep track of the number of days and weeks that have passed since your relationship broke down. That itself is very unhealthy for you.

 

 8. Journaling

Remember we emphasized the importance of pouring out your hearts earlier? Well, keeping a personal journal is a nice substitute if you do not have anyone to speak with or you simply don’t want to involve anyone else.

 

9. Put Reminders Away

While you are still recovering, endeavor to put away things that will remind you of the memories you’re trying to forget. It could be things as minor as a wristwatch, shoes, etc.

 

10. Move On

Having committed to the steps we’ve covered so far, it is time to move on. Forgive your ex if you were hurt by their actions.

There is a whole lot to look forward to in the future, so get up and go create fresh memories with the old and new friends waiting for you down the road. 

Moving on is a conscious decision that you alone can take. Decide today that it’s time to give life another try.

 

Things to Keep in Mind

The following are some of the things to have in mind as you carefully apply the steps we have listed above.

  •  Avoid Rebound Relationships: Resist the urge to replace an ex as soon as they leave. It hardly ends well.
  •  Do not Give up on Love: The last one may have ended in pain and betrayal on your part, but it’s not a guarantee that the next one will. Do not give up on love just yet.

 

Conclusion

So, how much time will it take for the memories of your ex to pop up less frequently? How much longer will you have to endure this pain and emptiness? Well, it’s all in your hands.

No matter how much you loved your ex, life doesn’t have to take a permanent downward spiral for you because they left. Dust yourself up and forge ahead to a better life. 

While it is never going to happen overnight, if you can apply what we have covered in this article, you will be setting yourself on course for a quick recovery.

a confident hand

How To Be More Confident

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Confidence is key to many aspects of our existence. It is so crucial that the effect of its absence in our lives can be felt from many miles away. 

In this article, I will be guiding you through six (6) tips on how to be more confident. Be sure to read to the end because I’m confident they will turn things around for you if you are a victim of self-doubt.

 

6 Tips On How To Be More Confident

When everything seems to be going wrong in your life, there are a few proven ways for you to take back control, and one of those ways is by learning how to be more confident in yourself.

Everything else comes to you naturally once you have developed that trust and belief in yourself. 

Below is a breakdown of the actions you should consider taking immediately on your way to discovering your new self.

 

  1. Never Compare Yourself to Others

It’s easy to look down on yourself when you pay too much attention to the successes of your friends, colleagues, and even random people on social media. 

That in itself isn’t wrong. The problem with it, however, is the high tendency of you sliding into self-doubt and limiting thoughts about your abilities if not properly handled. 

Instead, focus on yourself and your immediate and future goals in life. Recount your past success and build strength from them to face upcoming challenges of life with full confidence.

 

2. Physical Health/ Fitness

It is no secret that the lack of confidence in many people has a lot to do with their body image. How fat or skinny they look, how small their butt is, or even how thin their biceps are. 

You’re your own biggest critic, and as such, what you think of your body has a way of reflecting on your self-confidence. If improving any of those can help you feel better, by all means, go for it.

How To Be More Confident

 

Exercise is a guaranteed way of improving bodily insecurities and solving your long-drawn battle with self-confidence. This is because it addresses the origin of the insecurity, no matter the cause. 

Be it excessive body weight, irregular body shape, or even poor sexual performance, there’s an exercise regime for fixing each and pumping up your self-confidence in the process.

 

 

 RELATED: How to Lose Thigh Fat

 

3. Fake it till you make it

This is one of the ways to trick your mind into feeling confident amidst your insecurities, and is a very helpful hack that is guaranteed to bring you results in no time. 

Most importantly though, it is a “quick fix” in emergencies like having to attend a critical job interview while low on confidence. 

Here are a few ways to “fake” confidence until it becomes a part of you: 

  • Maintain eye contact: When holding conversations with people, looking at them straight in the eye is often a huge indicator of a confident individual. It doesn’t matter if it’s what you’re used to, just maintain direct eye contact as long as reasonably possible.
  • Slow down: Yes, even if you’re a naturally fast speaker, taking your pace down a little bit when you’re down on confidence can be quite helpful. It not only helps you articulate your thoughts well but also in choosing the right words for the circumstance you find yourself in. 

Speaking in a calm and coordinated manner and maintaining a reasonable eye contact with people gives you an aura of control and command – which is a trait for highly confident people.

 
 

 

4. Work on Your Looks

Whether you’ve realized it yet or not, your appearance plays a major role in the level of confidence you have in yourself. 

If you’re a lady, identify the hair and makeup styles that look better on you and stick to them. If it bothers you so much that you look too young, adopt hair and makeup styles that will make you look more mature.

How To Be More Confident

 

The same applies to men, wear a nice scented cologne and experiment to see what looks best on you. Your appearance is a very big deal and should be taken care of.

 

 RELATED: 10 Foods To Avoid For Weight Loss

 

5. Practice Positive Declarations

This is one of the most potent hacks on how to be more confident. Your religious beliefs are immaterial in this because it is far more scientific than it is religious. 

Positive confessions help rewire your brain to start appreciating the good attributes and capabilities you possess as against focusing on the negatives alone.

Speak to yourself as you would a close friend. Tell yourself that you do not need validation from anyone else to know how amazing you look. 

Reassure yourself that you can overcome whichever obstacle that comes your way, and that the failure was an extra motivation to do better next time.

Teach yourself to know that your mood does not and should never depend on other people’s opinions and that you are way stronger than you believe. Do these constantly and watch your confidence level skyrocket in no time.

 

6. Therapy

Oftentimes, low confidence can be turned around by practicing all or some of the things we already discussed above. 

In some circumstances, however, you may need the help of a professional behavioral therapist for quicker results. You should seek help when you find yourself:

  • Convinced that everyone else is better than you.
  • Prolonged lack of the energy to complete things you ordinarily should at home, work, school.
  • Constantly feeling alone and lost 
  • Convinced beyond reasonable doubts that you don’t deserve the good things in life.
How To Be More Confident

 

A good therapist will help you reverse the course of events over time. If you cannot afford a personal therapist, you should look around your local community for non-profit organizations that attend to cases like this.

 

 RELATED: How To Deal With A Breakup

 

Having talked about the steps on how to be more confident, let’s now have a look at some of the things you stand to benefit from going through all those troubles.

 

Benefits of Being Confident

The benefits to being confident in yourself are endless so we’ll just list a few of them below: 

  • Sound mental health
  • Improved energy levels 
  • More productivity 
  • A positive outlook on life 
  • Freedom to make decisions about your life 
  • Increased level of self-worth
  • Increased chances of success 
  • Better self-image 
  • A healthier life, and many more
 

Key Takeaways

We have come to the end of our 5 points approach on how to be more confident. The best part of them all is that most would cost you nothing other than commitment. 

Practice them, adopt them into your daily routine and take back control of affairs in your life with a renewed level of confidence.

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10 Foods to Avoid to Lose Weight

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In this article, I will be walking you down a list of the top 10 foods to avoid to lose weight. Food plays many crucial roles in the body but unfortunately, some of the foods favored by many of us are not always the healthiest

Some of those foods have harmful side effects even when eaten in moderation, and therefore should be drastically reduced or avoided completely since they are strongly associated with weight gain and many other undesirable effects

That notwithstanding, whether you are trying to lose or maintain a healthy weight, it is still possible to eat almost anything if you control your portion effectively

The list below contains some foods that you should consider reducing or cutting off from your diet as well as some other contributory factors to your weight gain that you should take action about

 

10 Foods to Avoid to Lose Weight

The following are foods you must cut down on or eliminate from your meal if you are not just interested in losing or maintaining a good weight, but also living a healthier life.

1. Fries (French fries, Potato Chips, etc)

First on our list of foods to avoid to lose weight are fries. They are packed with saturated fats that can cause a spike in your “bad” LDL (low-density lipoprotein) cholesterol level, which may lead to heart disease and stroke because of the fatty deposits it leaves in your blood vessels

French fries, in particular, are high in calories and contain a significant amount of trans fat which is unhealthy for you.

Potato Chips are also in this category because they contain large quantities of salt and oil, which when taken uncontrolled can increase blood pressure

Fries are generally bad for you because their method of cooking usually affects the nutrients your body would ordinarily have gained from them.

Look for a healthier alternative such as getting an air fryer since it has several advantages over oil frying

 

2. Bread (White)

The normal bread you know is made up of processed flour and many other additives that aren’t helpful to your body because they can lead to health conditions like obesity, heart diseases, and diabetes when consumed in excess

There are many alternatives to white bread but perhaps the most accessible one is whole wheat bread.  This type of bread has several advantages over white bread as they generally contain fewer calories and have higher fiber contents which help in promoting weight loss

If you are already used to white bread, however, making the switch could be difficult at the beginning since whole wheat bread does not taste as good as white bread and are always denser in texture

Additionally, people with digestive diseases could have difficulties with whole wheat bread because of its high fiber contents. Consult a healthcare professional if you experience issues after making the switch

 

3. Fizzy Drinks (Carbonated Drinks)

Fizzy drinks are those drinks that contain dissolved carbon dioxide in addition to sweeteners and coloring. They made their way to this list of foods to avoid to lose weight because of the harmful effects they have on your body

Their high sugar contents aside, most of them only provide temporary satisfaction and only add calories to your meal, which eventually leads to higher chances of diabetes and obesity

As a substitute, try adding a slice or two of lime, lemon, orange, or even berries to your water. The presence of any of them in a glass of water can make it a lot more refreshing and will give you a different taste from the normal water you are used to

 

4. Juices

The problem with juicing any fruit is that you end up separating its juice from other parts of the fruit such as the skin and pulp.

They are two parts with very high fiber content, which play an essential role in your body by preventing weight gain and constipation

Packaged juices, on the other hand, contain lots of preservatives and added sugar that can cause unimaginable harm such as increased insulin resistance and others to your body when consumed in excess

 

5. Fast Foods

Nobody can deny the usefulness of fast foods, especially after a long and stressful day of work. To buttress that point, a 2018 survey by the CDC revealed that over 1 in every 3 Americans eat fast foods every day

As useful as they can be, however, they are mostly unhealthy for us because of the remarkably high sugar, salt, and saturated fat contents of most of them

We have pointed out other harmful side effects of those substances earlier, of which weight gain is part of, so I would avoid sounding like a broken record by repeating them.

In addition, they are the perfect example of processed foods, and different studies have been warning us against them for ages. A piece of sausage once in a while is not bad, as long as you keep it in complete check

One hack that might be helpful is to avoid waiting until you are hungry before you eat because you will most likely be low on energy and that could lead to a higher tendency of resorting to fast foods

 

6. Alcoholic Drinks (Beer)

Although the relationship between alcohol consumption and weight gain is yet to be established, there is still evidence that uncontrolled consumption of it does lead to weight gain – especially around your midsection area

Beer in particular is famous for giving people the “beer belly”, but if you must take it, try as much as you can to limit it to one beer per day or on social events only. Even then, go for alternatives such as wines

 

7. Fat and Oil

The amount of fat you consume at any given time is far less important than the type of fat you take in. Your priority from now on should be to reduce the intake of saturated fat while actively going for foods high in unsaturated fat

Trans fat is another killer in this category since it only raises the bad (LDL) cholesterol level in the body while decreasing the good (HDL) cholesterol. Although the FDA’s ban on it went into effect in 2018, some foods still contain traceable amounts of trans fat as a result of the processing methods used for their production

Since we already know that saturated fat and trans fat are bad for the body, you should know the sort of foods that are high in them and cut down their intake.

Some examples of them include processed and packaged foods, margarine, fatty red meats, processed meats, etc

 

8. Desserts (Cookies, Chocolate bars, etc)

Desserts like chocolate bars, cookies, doughnuts, etc are all high in calories but low in nutrients. To make matters worse, they contain loads of added sugar and other harmful additives

A good number of them also contain trans fat which studies have linked to several diseases. So, when next you are at an event, try to skip the dessert and savor the lingering taste of the main meal you just had

If you have the habit of taking something after meals, however, consider healthier alternatives such as eating a piece of fruit or nuts instead

 

9. Sugared Coffee

Coffee is not one of the most consumed substances on the planet for no reason. Everyone’s favorite drink has a lot of wonderful benefits to the body which includes promotion of longevity, lowering the risk of type 2 diabetes, etc

The most relevant benefit to us in this article though is its potential to assist in weight loss, but that benefit, alongside others, could be ruined by the addition of artificial creams and sugar which will only add calories that are of no value to your body

These calories in turn end up leading to the weight gain you are trying to fight and many other undesirable results

When next you are shopping for coffee, opt for plain ones to fully reap the many benefits it has. It is fine if you add little quantities of milk or low-calorie creams to make it a bit tastier – just avoid sugar

 

10. Ice cream

One of the major problems with ice creams is their addictive tendencies. One little cup could easily turn to two, three, or more cups and before you know what’s going on, you’ve consumed way more than is healthy for your body

Additionally, the regular ice cream out there has high calorific value and a significant amount of both saturated and unsaturated fat.

As a result of this, frequent consumption of your favorite ice creams can affect your weight over time

Since the goal is to either lose or maintain a good weight, you should watch your love for ice creams, irrespective of whichever flavor they come in

 

Other Factors

We just covered the list of foods to avoid to lose weight, but there are other contributory factors to weight gain that you should be reminded of. Let’s touch on a few of them below:

  • Eating Late at Nights

This is not the first time you are being advised against eating late at night. It has many undesirable effects on the body such as poor digestion, increased blood pressure, etc, but the most relevant one to us now is its capability to cause unhealthy weight gain

It is possible because your body metabolism generally tends to slow down during the night hours and the implication is that your body will not be able to burn calories as effectively as it would normally do during the day

There are a few options available for you to snack on if you happen to have cravings later on at night. These can be anything from bananas, greek yogurt, nuts, etc to hot cereals, popcorn, and many others

 

  • Overeating Anything

Just like everything in life, moderation is key when it comes to what we consume. This is true even for the healthiest of meals because almost all types of foods are not good when excessively consumed

Portion control is everything. It is a highly effective practice that helps you to lead a healthy lifestyle, maintain a healthy weight or even lose weight altogether – without depriving yourself of some of your favorite meals

Since weight loss is the objective, you can adopt portion control to “coerce” your body into using stored fat to provide the necessary energy required for optimum bodily functions.

This is possible by eating at a calorie deficit –  which is simply not eating up to the right quantity of food your body needs for daily operation

The result of that would be weight loss since the excess fat stored in your body is being converted back into glucose to make up for the new insufficiency.

This article explains an effective way to implement portion control without starving yourself

 

Final Words

We have reached the end of this discussion on the 10 foods to avoid to lose weight. They might be a little overwhelming at first glance, especially if you are guilty of some of them, but it is something you would get used to as you make the necessary changes

Looking good aside, there are so many health benefits to maintaining an optimal weight, and those are what you must remind yourself of constantly anytime you seem to lack good dietary discipline. To a  healthier life!

An image showing a broken heart

How To Deal With A Breakup (A Personal Experience)

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It may seem odd that I thought about writing on how to deal with a breakup on the eve of valentine’s day, but breakups and heartbreaks are things that are not being talked about enough.

By the end of this article, you would have learned how to slowly climb out of that muddy pit. I will be sharing some of the advice I got that personally helped my recovery, and I hope they will prove to be as helpful to you too. Let’s dive right in

 

15 Steps on How to Deal With a Breakup

Many therapists over the years have equated breakups to losing a loved one. While they are not exactly the same, it is not totally wrong to compare both.

This is because relationships and marriage, no matter how long or short they last usually make us get used to an individual so much so that getting to terms with the fact that they are gone from our life can be one hell of a struggle

In my own experience, the following are what pulled me away from the emotional wreck I turned into:

 

  1. Embrace Your Friends and Families

This is probably the best advice you will ever get on how to deal with a breakup. Always always have your friends around you as much as possible. If it means reconnecting with those old friends you have not spoken with in a long while, please do so.

An image showing three women holding hands

 

They will be your support and backbone through this shitty time. Having a family member around is also another hugely beneficial factor because time spent with them is capable of diverting your thoughts away from the torture you are currently going through.

 

2. Cut Off Contacts

Yes, that’s right. The last thing you need is a constant reminder of the beautiful moments you had together with your ex, and keeping in touch with him/her is bound to bring back those memories

This does not mean you are shutting your ex out of life entirely. It is a temporary measure that will serve you extremely well now that you are still hurting. Who knows?

Perhaps they are also hurt by it all and need that space too. Just distance yourself from that individual as much as you can

 

3. Accept The Reality

You’re not alone if you find yourself living in denial of what has happened, I also found it difficult to accept what my reality was at the time. I had no iota of experience on how to deal with a breakup then, and it was hellish.

Just accept that he is probably never coming back again, and instead take the lessons you will gain from this experience and become a better version of yourself going forward. They will definitely come in handy when you are ready to give love another shot with someone new.

 

4. Love Yourself

You do not have to feel sorry for yourself because of a breakup. Go out clubbing, take yourself on a treat, get that skin therapy, dress seductively if it is your thing. Ultimately, do the stuff you’ve always loved but couldn’t do because you had a partner. Practice self-love and take it very seriously.

How To Deal With A Breakup (A Personal Experience)

 

5. Exercise and Eat Right

Exercises have been scientifically proven to boost our physical and mental health. If you have not been taking it seriously before now, you should start doing just that.

The health benefits aside, exercises can enhance your looks a lot – which will lead to increased confidence in yourself.

In addition, a breakup should never be an excuse to switch to unhealthy eating habits. If anything, it should serve as a motivation to take extra care of yourself. Be selfish, spend on yourself, and savor the new journey that is ahead of you.

 

6. Go Out More

Now would be a good time to attend as many social events as you can. You must learn that your happiness should be your priority now and that life has so much in stock for you – only if you can get your acts together and give yourself another chance.

Personally, especially in the early days of my breakup, I found it helpful to be out in public places where I did not have to feel alone. It can be even more fun if done in the company of your friends and family.

 

7. Social Media Blackout

You do not want to go through the sort of devastation I went through one seeing pictures of him with another woman. The little gain I had made over the weeks felt like nothing. In response, I tried to “show” him I am also doing fine on my own without him

Trust me, it backfired. My recommendation would be to BLOCK him on all social media channels imaginable. If you can do without social media in its entirety, that’s even better

How To Deal With A Breakup (A Personal Experience)

 

8. Discard Reminders

Your ex left you for a reason. The less you get reminded about them the better for your mental health. Ensure you get rid of those items and belongings that will have those memories rushing back

If you wouldn’t want to discard them entirely, consider putting them away in a box and locking it away in the basement for the time being

I gave out most of the stuff I got from my ex and the things I used to wear when we were together given away and replaced them with new ones. You must not go this extreme but the idea is just to eliminate as many emotional triggers as possible

 

9. Take Time Off From Work

Unless your job is not mentally demanding, you may be needing some time away from it when you’re trying to figure out how to deal with a breakup

I was working as a data analyst at the time of my own breakup. I tried my best to suck it up and pretend as if I could handle it all, but it soon began to tell on my energy level at work, on my productivity, and practically on my person

Looking back at it now, taking that break from work was well worth it. You should consider it too if it is a possibility for you

 

 

10. Engage in your Hobbies and Talents

It is time to turn to your hobbies again – whatever it is they are. If you love painting and drawing, spend more time at your studio than you had time for during the relationship. How about developing that talent of yours?

Start routines that aren’t like what you both were used to, switch back to your night owl life if it’s what you had to give up because of your ex

 

11. Travel

I will not recommend doing this in the early stage of your breakup, but it is another thing you should definitely have in your plans. Traveling will help clear your mind and give you more reasons not to give up on yourself

Do not forget to take pictures and have as much fun as you possibly can. Take advantage of the opportunity to appreciate the beautiful things about life

 

 

12. Journaling

If you are not already practicing this, now could be a good time to give it a try. Start pouring your frustrations, anger, disappointments, etc into a journal on a daily basis.

It’s something I later realized to have contributed a lot to me getting closure. Trust me on this, in a few months’ time, you will go through that journal and smile. You would be proud of how much you have grown since he walked away from your life

How To Deal With A Breakup (A Personal Experience)

 

13. Learn a New Skill

“Studying is the best distraction in this world” is a cliche that will always be true. I am sure there is something you have always wanted to learn. Some skill you’ve always wished you had? Is it baking or basic car maintenance?

Well, you might not get a better motivation for it than the circumstance you are currently in. When my ex left after 3 years, I was forced to learn how not to depend on someone else for basic survival skills. You should do the same.

 

14. Seek Help

We are all different. We all have different emotional tolerance and a breakup is something that can stretch you to the maximum. It’s still ok if you cannot handle it. 

A lot of people can’t as well, but you should cautiously watch yourself and know when you need help – especially when you find suicidal thoughts crossing your mind.

If things ever get to this point, please seek help. Rather than wallow in self-pity and frustration, get an appointment with a therapist as soon as you can. They can be very helpful in addressing whatever guilt or self-blame you may have regarding the breakup

 

15. Relapse

I saved this for the last because it’s bound to happen. You will have those moments when you just can’t help but be lazy and uninspired. Accept them when they come.

In moments like that, if spending the entire weekend on your couch watching Netflix and feeding on some junks is your way of coping, by all means, indulge yourself for the time being. Just be careful not to let it become a habit. 

 

  RELATED ARTICLE: How To Handle Rejection From A Guy

 

What To Avoid

Hitherto, we have been talking about the actionable steps on how to deal with a breakup. However, there are things which are of equal importance that you must avoid if you really want to recover your old self back:

 

  • Shutting The Door On Relationships

While it is such a terrible idea for you to rush into a new relationship without properly healing, you should be careful not to shut the door on love and companionship entirely. Give yourself another chance, you never know what might come out of it

It’s always hard to see someone you love walk away from your life but you must remember that life will give you many opportunities to meet new and amazing people down the road

 

  • Rebound Romance

Unfortunately for a lot of people, their idea of how to deal with a breakup is getting into a brand new entanglement. While it does work out for a few people, It is usually disastrous for many others, and chances are that you belong to the latter category

Most rebound relationships fail because they are usually started with the wrong motive and expectations from the new partner are unrealistic and over the rooftop. 

You are better off healing completely before considering a new relationship. With that, you have successfully had an introspection and come up with a lot of lessons that will guide you in going forward

 

  • Drugs and Alcohol

Resist the urge to use drugs and alcohol to suppress your pains. It is not in your best interest at all. Instead, you will only end up digging a deeper hole for yourself.

How To Deal With A Breakup (A Personal Experience)

 

Going through a heartbreak is one of the worst feelings on earth, so you must be very careful not to slide out of control. It’s a good thing you are learning how to deal with a breakup the right way.

Yes, it will take a while to move on completely, but make sure to be positive-minded and always look on the bright side of things

 

  • Becoming Enemies

While it’s in your best interest to keep a safe distance from your ex, you must be careful not to let it turn into outright animosity.

Once you are fully healed, it wouldn’t be a bad idea to speak with them once in a while either as a friend or an old acquaintance. This is even more important if you have things in common with them such as kids or investments.

 

  • Cutting Your Hair

This is specifically for women. Please wait a little longer before making drastic changes to your look. It can be very tempting to want to feel and appear differently from that hurtful person you see in the mirror but believe me, it isn’t that effective

You may even end up not recognizing yourself anymore after that. If you must make changes, it should be a decision you took with a sound mind – not one fueled by grief and hate

 

How To Deal With A Breakup Alone

One of the most effective pieces of advice you will ever get on handling a breakup is to spend time with your friends and family as much as you can. 

In reality, though, some of us are not very good at keeping close friends and would also not be comfortable sharing our grief with family members.

How To Deal With A Breakup (A Personal Experience)

 

If you fall into this category, the following could be highly beneficial to your recovery:

  • Accept that they are gone 
  • Love yourself even more
  • Seek therapy
  • Get busy with work or hobbies
  • Volunteer for community service
  • Work out
  • Avoid counting the number of days since you broke up
  • Read self-help books
  • Stay away from their social media
  • Travel when you are emotionally stable
  • Try meditation
 

Books To Read

Rather than spend the entire weekend thinking about your ex, why not dedicate that time towards becoming a better you? Here are a few books that could help you do just that:

  • Tiny Beautiful Things by Cheryl Strayed
  • Unf*ck Yourself by Gary Bishop 
  • The subtle art of not giving a fuck by Mark Manson
  • A New Earth by Eckhart Tolle
  • Heartburn by Nora Ephron
  • The Wisdom of a Broken Heart: How to Turn the Pain of a Breakup Into Healing, Insight, and New Love by Susan Piver
  • When Things Fall Apart: Heart Advice for Difficult Times by Pema Chödrön
  • The Curse of the Boyfriend Sweater by Alanna Okun
  • The Idiot by Elif Batuman
  • Codependent No More by Melody Beattie

While they are not strictly on how to deal with a breakup, they cover topics that are very relevant to getting your acts together

 

Key Takeaways

We have arrived at the end of this little discussion on how to deal with a breakup. Hopefully, you have been able to learn a few things

Truth is, my journey of moving on from a heartbreak was not a smooth ride. It felt like I was stuck on an unending bumpy road but I managed to pull through with the help of what I have just shared with you

You are responsible for yourself and whatever your life becomes. Will you let the end of a love affair define you?

image of a female thigh being measured

How To Lose Thigh Fat

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You probably found your way here because you’re looking for tips on how to lose thigh fat. Well, that’s exactly what you will be learning by the end of this article.

Unfortunately (or fortunately), women tend to store more fat in the hip and thigh region of their bodies than men. While it has its perks, it can get worrisome when it gets bigger than it should.

But then, the question is: why do women often gain weight on their thighs? 

The short answer is Estrogen. A crucial hormone that is responsible for several functions in the female body – including our “curvy” shapes. To stay within context, however, I’ll spare you further details on that.

 

Tips on How To Lose Thigh Fat

Now that we know the cause of thigh fat, how then do we go about fighting it? Several studies like this one here have established that it is not practicable to target a particular area of the body for fat reduction naturally.

To lose thigh fat then, we should aim for a general reduction in our body weight. In the remainder of this article, we will be covering the steps and lifestyle changes you need to make to achieve that purpose.

1. Healthy Dieting

As the popular saying goes, food before fitness. Before we get into the exercises targeted at your thighs, we need to point out the need for a healthy diet as part of your efforts to lose weight.

 

How To Lose Thigh Fat

healthy diets have several health benefits

 

The goal of dietary changes in all weight loss programs is to fulfill a necessary prerequisite for weight loss, which is to burn more calories than you consume.

According to the Dietary Guidelines for Americans 2020-2025 (PDF), the following are what defines a healthy eating plan:

  • Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat milk and milk products
  • Includes a variety of protein foods such as seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds.
  • Stays within your daily calorie needs
  • Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars

Once you start eating right, then it’s time to follow it up with the proper exercises that are targeted at your thighs.

 

2. Exercises

Although what people eat has been found to have a greater impact on their fitness levels and body goals more than the type of exercise they perform, exercises should still be a vital part of your daily life. More so when you are on a quest to discover how to lose thigh fat

Before we get into the type of exercises you should adopt for leaner thighs, you need to know the difference between the two forms of exercises out there:

  • Strength Training
  • Aerobic Exercises

While Strength training is focused on the musculoskeletal system (your thigh falls in here), Aerobic exercises are meant for the cardiorespiratory system. Experts advocate a combination of both forms of exercise for an optimal result.

 

Exercises to Lose Thigh Fat

The following is a combination of cardio and strength training exercises that are targeted at your lower body. A good mix of them can be highly beneficial in trimming thigh fats naturally.

  • Squats

This often disregarded exercise has so many benefits that are beyond burning thigh fat alone. 

I can’t think of a more beneficial exercise at the moment when it comes to getting your lower body in shape. The video below shows what a good squat is like:

 

There are several variations of squats but if you’re just starting, a normal bodyweight squat is good enough for you. As you develop more endurance, you can start adding weights to your sessions for a quicker result.

 

  • Burpees

Although it can also pass as cardio, this is a vigorous and intense workout that involves four different exercises: a squat, plank, push up, and a jump.

The video below shows how to perform burpees the right way for effective results.

 

If done right, burpees can be a very effective means of burning calories as your entire body is needed to carry each lap out.

It made our list because your legs, hips, and stomach muscles are part of the major muscles a good burpee works on.

 

  • Leg Circles

Another effective exercise that targets your thighs. You can either do single or double leg circles depending on the one you’re most comfortable with.

With single-leg circles, you lay back on a flat surface, raise a leg and rotate it in a defined pattern. 

 

As you must have observed from the video above, it involves a little more than what I described earlier, but it’s a beginner exercise that is not complicated

 

  • Jumping Jacks

You probably still remember your favorite childhood exercise? Well, you just might be needing to do it again.

It is also an intense exercise that involves jumping into the air with legs spread apart, and arms coming together above your head. Experts recommend a fifteen minutes rest between sets.

 

Jumping jacks is an important exercise for losing thigh fat because it stretches the muscles in the lower body such as your hamstrings, glutes, etc. 

 

  • Side Shuffle Switch

This is a common drill among professional athletes that involves shuffling from one side to the other in quick and ordered steps

You have to decide the number of steps you will be completing in each move in advance. The video below perfectly illustrates the right way of performing a side shuffle switch:

It is very useful in our aim to reduce thigh fat because it’s targeted at your thighs, hips, and calve muscles. If you are a beginner, be careful not to move at a high pace though.

 

  • Sidekicks

This can either be done standing or lying on your side. For most women, it would probably be easier to perform sidekicks lying down. The video below explains how to perform sidekicks the right way.

 

It is hugely beneficial in your fight against thigh fat because it works the major muscles in your lower body, including the thighs.

 

  • Cycling

Cycling is another very effective means of burning thigh fat. This is because your thigh muscles contribute a lot to the forward motion of the bicycle. Experts recommend an average of 30minutes of cycling at any session for effective weight loss.

How To Lose Thigh Fat

 

The good thing about cycling is that it can be integrated into your lifestyle effortlessly. For instance, instead of driving or using public transport, you can cycle to work if it is convenient and within a reasonable distance.

This report by the Washington Post highlights some of the benefits of cycling to work. If it is not convenient for you, however, indoor cycling is also an alternative. Apps like Zwift, Bkool, Rouvy, etc can be very useful.

 

 

 Related Article: A Quick Look at Type 2 Diabetes  

 

How To Lose Thigh Fat Without Exercise

For certain reasons, it may not be feasible for you to engage in any of the physical activities above. If you are in that category, then it is normal for you to wonder how to lose thigh fat without exercise

The good news is that you can achieve that without the strenuous physical activities listed above with the right dietary changes. The following lifestyle changes can help you lose thigh fat without going to the gym:

  • Lower Carb: We all already know that excessive consumption of high-carb meals often results in weight gain. 
  • Low Salt: Sodium chloride is known to cause water retention in the body – which often causes bloating. Processed foods contain lots of salts, so you’d want to reduce your dependency on them.
  • Sleep: Lots of studies have established a direct relationship between getting enough sleep and weight loss.
  • Water: A report by the CDC found out that 36% of Americans drink less than four (4) cups of water a day. Since you are in search of how to lose thigh fat, you should not belong to that category. About 2-3 liters of water a day is sufficient for the average adult.
  • Stock up on Lean Proteins: As often advised to weight loss patients, you want to replace those fatty and spicy snacks with foods rich in lean protein. This includes skinless chicken and turkey, plain yogurt, beans, peas, etc.
 
 

Other Factors

The following factors are possible contributors to the fat you gained both in your thighs and other parts of your body. Knowing them, and taking necessary actions should be a top consideration as you learn how to lose thigh fat.

 

  • Cut Down On Sugary Drinks

It has been established that a high intake of sugary drinks increases the tendency of health challenges like type 2 diabetes, weight gain and obesity, heart disease, and so many more.

While learning how to lose thigh fat, you should make a deliberate effort to drastically reduce your consumption of sugary drinks. A healthier alternative is water, and if you love flavors, you can spice your water up with slices of lemon or berries.

 

  • Sleep

As said earlier, several studies have established a close relationship between sound sleep and weight loss. The American Academy of Sleep Medicine recommends that the average adult should sleep at least seven (7) or more hours per night consistently for optimal health.

How To Lose Thigh Fat

 

If you lack good sleep hygiene, consider making some of the following changes as recommended by the CDC:

  • Have a specific time for going to bed each night, even on weekends
  • Stay away from heavy meals just before bedtime
  • Engage in physically demanding activities during daytime
  • Electronic devices such as computers, smartphones, etc should be taken away from the bedroom

Putting the recommendations above into practice will improve the quality of your sleep overall.

This is one of the first few lifestyle changes you should consider adopting on your way to learning how to lose thigh fat with or without exercise

 

  • Alcohol

While experts are yet to establish a relationship between alcohol consumption and obesity or weight gain, it is still believed to have a hand in weight gain because:

  • It causes less satisfaction from food, leading to greater hunger
  • it impedes the burning of fat in the body
  • It has high-calorie contents
How To Lose Thigh Fat

 

The reasons above aside, excessive intake of alcohol can also lead to heart or liver disease, high blood pressure, etc

 

  • Stress

Ineffective management of it could be part of the reason for the extra weight you are experiencing on your thigh areas.

Chronic stress has been found to cause weight gain because of the increased cortisol level it causes in the body.

Registered dietician, Gabriella Mancella in this article explains that high cortisol levels can lead to weight gain because it causes increased appetite and cravings for sweet, fatty, and salty foods.

The American Psychological Association in a 2018 report also listed weight gain as part of the possible effects of chronic stress.

Since you are keen on learning how to lose thigh fat, you should start managing stress more efficiently. Here is a helpful guide by the CDC on coping with stress

 

Liposuction

Let’s be honest, some fats are just too stubborn and resistant even to the most extreme of exercises and dieting. In circumstances like that, a surgical procedure called liposuction is the way out.

It is a way of slimming and reshaping areas of the body by removing excess fat. One of the major obstacles with it though is that it can be pricey. 

The American Society of Plastic Surgeons in a 2020 survey found out that the average cost of liposuction is $3,637

Most of the time, that figure does not cover it all. You may be required to pay additional fees for operating room facilities, anesthesia, and other related expenses.

If you must lose your thigh fat at all cost and can afford it, consider speaking with a board-certified surgeon for professional advice

 

Final Words

We have gotten to the end of our little discussion on how to lose thigh fat. Hopefully, you’ve learned a thing or two from it. To reiterate, it is not possible to lose fat naturally at a particular spot on your body

The only way to achieve that is to adopt certain lifestyle changes that will help you lose weight body-wide, and this can be achieved with a balanced combination of healthy eating and proper exercise.

Which of the exercises are you most comfortable with? Let’s hear your thoughts below in the comment box. Cheers to a better life!

a nurse attending to a patient

Prediabetes: (What is it all about?)

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Also called impaired glucose tolerance, Prediabetes is one of those medical conditions that go under the radar a lot. Be it lack of awareness or a carefree attitude on our part, this disease is a very big deal.

In this article, I will be walking you through a very quick note on prediabetes. Its cause, symptoms, prevention, and many more, so grab a glass of water let’s kick it off

 

WHAT IS PREDIABETES?

Prediabetes is a serious health condition in which the blood sugar level is higher than normal but not high enough yet to be classed as diabetes

Prediabetes: (What is it all about?)

prediabetes risk test sheet (image credits: CDC & ADA)

According to the CDC, about 96 million (1 in 3) American adults have prediabetes. It’s even more worrisome because the same report estimates that 8 in 10 people who have pre-diabetes do not know

 

SYMPTOMS

Unfortunately, prediabetes has no clear symptoms and that is part of the reason why a lot of people have it without knowing until it must have resulted in type 2 diabetes

The following however are possible warning signs that you may have prediabetes or even type 2 diabetes:

  • Frequent urination
  • Blurry vision
  • Darkened skin in the neck, or armpit regions of the body
  • Increased hunger
  • Frequent weakness
 

CAUSES OF PREDIABETES

Both prediabetes and Diabetes itself are generally linked to a substance in the human body called ‘insulin’

It is a hormone produced by the pancreas to assist the entry of blood sugar into the body cells, these cells in turn uses up sugar as energy to perform their various roles in the human body

In certain circumstances, your body cells may start having abnormal reactions to insulin by becoming resistant to it. 

The pancreas, in response, will be forced to produce more insulin to get the cells back to normal condition

Prediabetes: (What is it all about?)

the red blood cells (image credits: anirudh on unsplash)

 While this will stabilize things momentarily, the pancreas cannot keep up with this high-level production of insulin for long and will eventually slow down

The result of that will be a decreased absorption of sugar by the cells which will ultimately leave behind a higher amount of glucose (sugar) than normal in your bloodstream

A blood test at this point may likely come out positive for prediabetes which when left uncontrolled will progress to type 2 diabetes. 

In numbers, a blood glucose level of 70 mg/dl is considered normal while a range of 100 mg/dl – 125 mg/dl is prediabetic. Anything above 125 mg/dl is classed as typical diabetes

 

RISK FACTORS

The following are some of the factors that could impact your chances of having prediabetes or full-fledged diabetes

  • Being overweight: Obesity contributes to several health complications, and prediabetes is one of those
  • Age: Age is a huge factor in the development of diabetes. It has been established that at age 45 and older, you are at a higher risk of prediabetes. 
  • Gestational Diabetes: As you may already know, gestational diabetes is a pregnancy-induced type of diabetes. You stand a higher chance of having prediabetes if you suffered gestational diabetes during pregnancy
Prediabetes: (What is it all about?)

gestational diabetes is a risk factor for prediabetes (image: megan lynette)

  • Family History: You should be extremely alert to your blood sugar levels at any point if you have a history of relatives that have suffered type 2 diabetes in the past. 
  • Physical Inactivity: Lack of any form of physical activity over a prolonged period can contribute to prediabetes
  • Ethnicity and Race: For some reason, certain races are at higher risk of having prediabetes (and diabetes) than others

African Americans, Hispanic/Latino Americans, American Indians, etc are all at higher risk of developing prediabetes in their lifetime than others

 

PREVENTION OF PREDIABETES

“Prevention is better than cure” may sound cliche but it holds for most things in life – including this. The best time to know if you have prediabetes or not is now. 

Even if you do, the National Diabetes Prevention Program led by the CDC is designed to assist you in making lifestyle changes that could help prevent or delay prediabetes and other related health conditions

That said, the following tips can help bring down your blood sugar to an optimal level thereby keeping full-blown diabetes away

 

Healthy Eating

A drastic change is required in your diet if you are either at risk of prediabetes or have been diagnosed with it. This is very essential in your bid to prevent it from developing into diabetes or at least delay it

Instead of processed foods and high carb diets, go for fiber-rich foods, fruits, vegetables, and healthy proteins. While doing that, ensure you practice effective portion control

Prediabetes: (What is it all about?)

healthy food choices reduces the risk of prediabetes (image: farhad ibrahimzade)

Cut off sugary drinks, reduce alcohol intake to social events at best, stay away from foods rich in saturated and trans fat.

A nice way of ensuring your meals are healthy is by following the recommendations found in the Dietary Guidelines for Americans (2020 – 2025) (PDF 30Mb)

There are several advantages to adopting a healthy diet. Lowering the risk of prediabetes apart, it helps keep your body weight in check – which is critical in reducing the chances of insulin resistance in your body

 

Physical Activities

Healthy eating is key in the general maintenance of good health and prevention of many health problems, prediabetes included, but it’s not enough

Exercises are effective in the prevention and management of prediabetes because they help lower your blood glucose level as well as enhance the absorption of insulin by the body cells

Prediabetes: (What is it all about?)

physical activity is a way of preventing prediabetes (image: Gabin Vallet)

The CDC recommends getting at least 150 minutes of moderate-intensity physical activities per week. They also went on to list these activities as:

  • Cycling
  • Brisk walk 
  • Swimming
  • House chores 
  • Mowing the lawn
  • Dancing
  • Sports

Ensure you speak with your healthcare provider to know which is most suitable for you. 

This is because certain exercises may not be suitable for you if you have an underlying medical condition

 

CONCLUSION

We have covered what prediabetes is, the symptoms, causes, and preventive methods

If there is any takeaway from this article, it should be that you mustn’t wait to be diagnosed before making lifestyle changes that will keep prediabetes away

In addition to that, make healthy meals and regular exercise an integral part of your day-to-day activity

Lastly, we found this free test (pdf) by the American Diabetes Association and the CDC helpful. Make sure you check it out.

Nigerian foods for diabetic patients

Foods for Diabetic Patients in Nigeria

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In this article, we will dispel the unfortunate notion that foods for diabetic patients in Nigeria are limited to beans and its derivatives alone.

 

There are lots of tasty alternatives that are readily available out there in the market, but before diving in, let us briefly touch on what Diabetes is all about.

 

CONTENT

1. What is diabetes?


2.1 Soups

2.3 Meats

 

What is Diabetes?

Also known as diabetes mellitus, WHO defines it as “a chronic disease that occurs either when the pancreas does not make enough insulin or when the body cannot optimally use the insulin it produces”.

Insulin is a hormone that is responsible for the regulation of blood sugar. When the body does not use this insulin effectively, it leads to Type 2 diabetes. On the other hand, a condition where there is a deficiency in the production of insulin in the body is referred to as Type 1 Diabetes.

Foods for Diabetic Patients in Nigeria

people with type 1 diabetes require daily administration of insulin

 

Finally, as the name implies, Gestational Diabetes occurs in females during pregnancy. Several factors can lead to it, but that is beyond the scope of this article.

Now to the elephant in the room. As you may have known, the general idea behind diet management in diabetes is to cut down on fatty and high carb content meals. This in addition to certain other lifestyle changes contributes to the successful management of diabetes.

Without further delay, the list below contains foods for diabetic patients in Nigeria as well as those to stay away from for better glycemic control.

 

Easily Available Foods for Diabetic Patients in Nigeria

Soups:

Most locally available soups are good sources of food for Nigerians living with diabetes. The preferred ones are listed below:

 
Foods for Diabetic Patients in Nigeria

The Nigerian oha soup (image credits: Amah kitchen)

 
 
Swallow:

Swallows made from any of the following sources are considered healthy foods for diabetic patients in Nigeria. They are all easily available all across Nigerian markets.

 

 
Meats:

Meat choices for diabetic people are governed by the preference for lean meats. This is in order to reduce their intake of unhealthy fats. The following are some suggestions:

 
  • Poultry: Chicken, turkey, etc (ensure they are skinless)
  • Fish (mackerel, sardine, etc)
  • Certain beef parts (intestine, towel, liver, lungs, etc)
  • Certain goat parts (intestine, towel, liver, lungs, etc)
  • Pork loins
  • Cowskin (kpomo)
  • Shrimps, crabs
  • Snails
  • Gizzard
 
Additional Options:

The following are also excellent foods for diabetic patients in Nigeria. They are all popular with most tribes in Nigeria, and as such readily available.

 

  • Brown basmati rice
  • Beans
  • Unripe plantain
  • Moi Moi
  • Wheat bread
  • Soybeans
  • Millet
  • Oatmeal
  • Dawa (Sorghum or Guinea-corn)
  • Sweet potatoes (not white ones)
  • Fat-free dairy produce (cheese, milk)
  • Ofada rice
  • Millet (Joro)
  • Walnuts (also called Ukpa, Asala, or Gyada)
  • Akara
  • Agidi
  • Spinach (also called inine, Amunututu, Ganye Alayyafo)
  • Eggs
 

 

Fruits for Diabetics

According to experts, most fruits rank low on the GI scale and are therefore safe for you to take. However, fruits like pineapple and watermelon with high GI scores should be avoided. Here is a small list of fruits that can be used to supplement foods for diabetic patients in Nigeria:

  • Berries (Blackberries, Strawberries)
  • Tomatoes
  • Oranges
  • Mangoes
  • Apples
  • Pears
  • Dates
  • Bananas

As always, moderation is key. The quantities consumed at a go should be watched closely. It is advisable to spread it out through the entire day than to consume large quantities at a go.

 

Diabetic Drink List

Drinks containing lots of sugar have a direct impact on your insulin level. They can easily create an imbalance that isn’t good for you. The following drinks can also be incorporated as foods for diabetic patients in Nigeria:

 
 

What Nigerian Foods to Avoid with Diabetes

Since we already know that foods with a high glycemic index score are bad choices for a diabetic, the wise thing to do is to limit their intake to the barest minimum.

If they must be consumed, the quantity should be limited and you must pair them with protein or healthy fat foods in order to reduce their impact on blood sugar.

 

Additionally, refined sugar and saturated fats can exacerbate diabetic conditions. So generally, you want to avoid processed and fried foods such as sweets, chips, biscuits, fries, and baked foods.

For better clarity, let’s run down a brief list of Nigerian foods that fall in this category:

 
  • Yam or pounded yam
  • Garri
  • White Pasta (spaghetti, macaroni, etc)
  • White rice
  • Bread (except wheat bread)
  • Melons
  • Ripe plantain 
  • Pineapple
  • Red meat
  • Energy drinks
  • Fries (buns, egg roll, etc)
  • Bananas (if you must take it, ensure it’s in small quantity)
  • Butter
  • Cakes or chocolates
 

While the list above contains foods that you should stay away from, They can still serve as foods for diabetic patients in Nigeria so long as they are taken in very little quantities and balanced off with low-carb or low-fat foods at each serving.

Smoking: Although it does not fall within the scope of this article, it is still important to stress that managing diabetes as a smoker is much more difficult. It exposes you to more complicated health problems.

According to this report by the CDC, your chances of developing type 2 diabetes increases with each extra cigarette stick you consume.

Alcohol: When taken in moderation, alcohol is not a direct danger to a diabetic patient. However, if you are on an insulin medication, you could be more exposed to an alcohol-induced hypoglycemia.

 

Benefits of a Diabetic Diet

A diabetic diet regime has some inherent advantages. The sacrifices you are making by staying away from certain types of foods translates directly to the following health benefits:

 
  • Reduced chances of developing diabetes complications
  • Maintenance of an optimal blood pressure
  • Maintenance of general good health
  • Regulation of your blood glucose level
  • Maintenance of balanced blood fat levels
  • Maintenance of a healthy body weight
 

Don’t you think they are worth whatever sacrifice you may be making?

 

Final Thoughts

In conclusion, there are lots of readily available foods for diabetic patients in Nigeria. However, the reality is that living with diabetes doesn’t necessarily demand a specially designed diet plan. You only need to make adjustments to your meal by:

  • Eating foods high in fiber
  • Consuming only carbohydrates with a low GI score
  • Including fruits and vegetables in your meal 
  • Consuming foods low in saturated fats (lean proteins)
  • Avoiding foods with low added sugar.

In addition to all these, try reducing the quantity you consume at a go in order to maintain a healthy body weight. Wishing you a long and healthy life!

An image that reads nope

How to Deal with Rejection from a Guy

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You’re probably here because you’re looking for tips on how to deal with rejection from a guy. 

Well, you’re in the right place. We’ll be covering both actionable plans on rebounding back after being turned down by a guy and the pitfalls to avoid on the way.

Keep in mind that you do not have to adopt all of them to feel better. Depending on your circumstance, one or two of them are usually more than enough. That said, let’s dive right in.

 

How to Deal with Rejection from a Guy

 

 

Tips on How to Handle Rejection from a Guy

 
  1. Spend Time with Friends and Family

Spending time with friends and relatives has some magical ways of taking our minds on emotional roller coasters that are highly beneficial to our mental health. Especially when you’re trying to figure out how to deal with rejection from a guy.

When was the last time you visited your parents or that favorite cousin of yours in Alaska?

You could choose to spend the next holiday with them or take some time off from your job to be with them no matter how short.

 

How to Deal with Rejection from a Guy

spending time with loved ones is usually a therapy in itself

 
2. Do Something Fun

What are your hobbies again? Painting? Shopping for groceries? Walking the dog? or is it whiling away time in the garden like me?

Whatever it is, just do it. That will go a long way in keeping your energy levels from dropping, and that’s exactly what you want to avoid at all costs.

Low energy levels can impact your productivity both at work and your day-to-day activities.

 

3. Learn Something New

Remember the yoga class you’ve been putting off? The music lesson you’ve always planned to enroll in?

Now is the perfect time to make them a priority. However, it isn’t enough to just start. Make a pact with yourself to be committed. Give it your best.

If you are one of those who only get serious with stuff they’ve committed money to, then consider a Bootcamp or register at the priciest yoga or music class in town.

The goal is to have yourself occupied with meaningful things and not waste it thinking about what could have been.

 

How to Deal with Rejection from a Guy

learning something new keeps your mind occupied

 
4. Focus on Personal Goals

We all have different personal goals at any point in time. For now, they could range from volunteering at a non-profit every week to improving your time management skill or learning a foreign language.

Whatever they are, focusing on them is crucial in learning how to deal with rejection from a guy.

Take a foreign language as an example. If you’re dedicated, you’ll not only have little time left for grief and vain thoughts about this guy but also end up with a valuable ability that will broaden your worldview and open up new opportunities.

 

5. Keep a Safe Distance

This is one of the most controversial steps on how to deal with rejection from a guy because it works for some and doesn’t for others. We all have different emotional capabilities.

While it’s ok for some of us to be “just friends” with the guy in question, some individuals can’t handle that. If you are in the latter category, try keeping a safe distance from him.

This is because having him around will just kill you even more. Run to the north pole if that’s what you must do to avoid him at the moment. With time, you’ll get over it all and then probably be able to be “just friends”.

 

 

What To Avoid when Dealing with Rejection

While the tips we have covered above are proven and effective steps on how to deal with rejection from a guy, there are a few things you should try to avoid while on your path to recovery.

1. Looking Down on Yourself

If not carefully handled, it’s very easy for self-doubts to creep in after a rejection. You begin to ask yourself questions like: “am I not pretty enough?”,  “am I not good enough for anybody?”, etc.

At this point, you must remind yourself how beautiful a soul you are. How great an individual you are and how highly your friends and family think of you.

He either wasn’t smart enough to see those or he saw them and believed he doesn’t deserve you.

The good thing about it all is the growth that comes with it. You would end up learning how to deal with rejection from a guy or just about any other form of rejection in the future.

How to Deal with Rejection from a Guy

self pity is something to avoid completely

 
2. Becoming Enemies

There’s a very thin line between rejection and enmity. You should be careful not to cross it. 

That he turned you down doesn’t make him evil. He may be going through so much right now that dating isn’t on his mind at the moment. 

Keep the friendship. It may never be the same again after his action but don’t become enemies.

 

3. Avoid Making Decisions

One of the most common mistakes we’ve seen among young women who do not know how to deal with rejection from a guy is making rash decisions.

Doing something rash like moving out of the neighborhood, saying “yes” to the other guy, or quitting your job all in a bid to get away from reality could cross your mind at first. That’s fine, but it’s probably the wrong time to act on any of them.

It hurts to get rejected, but you’ll only be making things more difficult for yourself, and a hero out of him by taking decisions that are influenced by the incident. Take some time off to clear your head if you must, but that should be it.

If in the end, moving out or leaving your job is the best for you, that’s fine. Just resist the urge to make that decision so soon.

 

4. Don’t Seek Love

Yes, do not seek love. Let it come to you. Oftentimes in life, the more you go after those sorts of things, the farther away it gets from you.

Give it time. Everyone gets rejected, even celebrities are not spared. You deserve better.

Resist the urge to say “yes” immediately to the other dude that’s been on your neck for a while. There’s a reason why you didn’t accept him in the first place.

How to Deal with Rejection from a Guy

don’t go out looking for love, let it find you

 

Conclusion

We’ve come to the end of our little discussion on how to deal with rejection from a guy. Time, they say heals all wounds. You’ll forget about the whole saga pretty soon.

You just need to distract yourself with beneficial thoughts and activities while letting time do its job.

In addition, some things in life are just not meant to be. Accept it and move on with your life. To wrap things up, the following are tips on how to deal with rejection from a guy:

  • Spend Time with Friends and Family
  • Do Something Fun
  • Learn Something New
  • Focus on Personal Goals
  • Keep a safe distance
 
What are your thoughts? Which one of them are you most excited about?
A quick look at type 2 diabetes

Type 2 Diabetes

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Type 2 diabetes (also called adult-onset diabetes) is an often lifelong impairment in the way the body regulates and uses sugar. According to the CDC, over 90% of Americans suffering from diabetes have type 2 diabetes

It is a disease that causes the resistance of insulin in the body and is most prevalent among middle-aged or older adults. In recent years, however, childhood obesity has also contributed to it affecting teens and kids as well.

Insulin is a hormone produced by the pancreas, an organ located behind the stomach. The hormone is primarily responsible for the absorption of glucose (sugar) by our body cells, but it also contributes to the breakdown of fats and protein for bodily energy.

 

Type 2 Diabetes

diabetes test kit 

 
SYMPTOMS

The following are some of the possible symptoms of type 2 diabetes. You should check with your doctor to be sure as some of the following could also pass as symptoms of other health challenges.

  • Wounds that don’t heal
  • Recurring yeast infections
  • Weight loss without any effort
  • Blurry vision
  • Numbness in the hands or feet
  • Peeing a lot
 
CAUSES OF TYPE 2 DIABETES

People with this type of diabetes make insulin. However, their body cells cant manage to make use of it effectively. In response to this, the pancreas produces more insulin in an attempt to get the cells back on track but ultimately can’t keep up with the abnormal working condition.

This leads to an increase in the blood sugar level and that is a perfect condition for the onset of prediabetes and type 2 diabetes.

Some of the factors that could trigger this condition include:

  • Being overweight
  • Genes
  • An Excessive Amount Of Glucose In Your Liver
  • Metabolic Syndrome
 
RISK FACTORS

Certain factors may increase the risk of this diabetes type in an individual. Let’s briefly touch on some of them:

  • Age: The risk of developing type 2 diabetes is higher as you get older. Especially after the age of 45. Little wonder it is also known as adult-onset diabetes. 
  • Race: Some races are more likely to develop type 2 diabetes than others. For instance, The Black, Asian, and native Americans are at higher risk than their white counterparts.
  • Prediabetes: A condition where an individual’s blood sugar level is higher than it should, but not high enough to be classed as type 2 diabetes. If not properly managed, it often develops into type 2 diabetes.
  • Dark skin patches: The presence of darkened skin around the neck and armpit regions could be an indication of insulin resistance in the body
  • Family: An individual has higher chances of developing type 2 diabetes if his/her parents or older family member has or had it.
  • Inactivity: You are more likely to develop this diabetes type if you do not engage in any form of energy-consuming activities. 
  • Gestational Diabetes: Women who had gestational diabetes during pregnancy are at higher risk of developing type 2 diabetes. 

Other risk factors include fat distribution in the body, being overweight, blood lipid level, Smoking, etc. 

 
Type 2 Diabetes
PREVENTION

There are a few ways to either prevent or delay type 2 diabetes. They include the following lifestyle changes:

  1. Lose Weight: Being overweight doesn’t only increase your chances of being diabetic, it also enhances the possibility of having high blood pressure, unhealthy cholesterol levels, heart disease, and others.
  2. Avoid Prolonged Inactivity: If you sit for long hours every day as a result of your job or business, aim to get up intermittently and move around.
  3. Watch your Blood Pressure: Work with your doctor to maintain optimal blood pressure.
  4. Exercise: Get more active. Take the dog out for a walk, engage in morning workout sessions, take the staircase, etc. Whatever you can do to exercise your body.  
  5. Quit smoking: Smoking has a strong link to diabetes. If that’s not enough reason to discourage you, then you should also be aware that it reduces the amount of oxygen that reaches your body organs thereby causing high blood pressure, stroke, etc
  6. Healthy Eating: Make changes to your eating habits as well as the type of food you take. Generally, you should focus on:
  • Avoiding sugar and saturated fats
  • Adding fruits and vegetables to your meal
  • Avoiding unhealthy fats
  • Adding foods high in fiber to your meal plan, etc

 

Type 2 Diabetes

healthy dieting is essential in managing diabetes

 
 
CONCLUSION

Making healthy lifestyle choices can help in the delay or prevention of diabetes in general. Whether you are newly diagnosed or already managing it, adopting some of the lifestyle changes covered above can go a long way in the successful treatment, management or prevention of not just type 2, but other forms of diabetes.