Epic Formula to Completely Breaking Your Drinking Habit

With a determined mindset and a plan, changing any habitual behavior can be possible. If drinking alcohol is on your list of habits to break, rest assured that with the right resources, it can be done. Along with a little perseverance and our epic formula, you will be on a successful path to completely breaking your drinking habit.

 

Identifying “Why” You Want to Break a Habit

Anything you want to succeed at in life requires motivation. Identifying why you are attempting to achieve a specific goal is what will keep you on your path. Your “why” is what will motivate and re-motivate you during your journey.

Identifying why you want to break your drinking habit is the first essential step of the formula. You need to be honest with yourself because your motivation matters. You can keep your “why” private, or you can share it with others for support. We will explore that concept further below. In the meanwhile, here are some common reasons for wanting to completely change your relationship with alcohol:

  • You have brain fog too often
  • You have a medical condition that requires cutting back or quitting
  • You are losing things that are important (money, job, relationships)
  • You want to look and feel healthier
  • You are joining a religion
  • You want to stay out of jail
  • You want to lose weight

It’s important for you to acknowledge and write down the reason(s) you are making a choice to break your habit. You will need this information now and later in order for the formula to work.

 

How to Completely Change Your Drinking Behavior

At this point, you should know why you are embarking on a mission to break a particular habit. Along with this understanding, a mindset of non-judgment must accompany it. Your job is to stick to the epic plan without criticizing yourself. You’re making a positive choice. Now, take the ride, and feel a sense of reward and accomplishment!

The formula for breaking your drinking habit consists of:

1) Cutting Back and Cutting down. If you normally drink three glasses of wine with dinner, cut down to one. If you drink every night of the week, perhaps allow yourself Friday or Saturday your evening to partake. When cutting back occasions to drink, still keep in mind that cutting down is still part of the equation.

2) Replace the Activity. Instead of going to happy hour, use that time to take a yoga class, watch a movie, or participate in a different social activity that doesn’t revolve around alcohol consumption. Exercise is an awesome replacement because it can lift your spirits and help detoxify your body.

3) Reward Yourself. Instead of spending $10 on a glass of Merlot, use it towards that grilled salmon plate you’ve been wanting to try. You could also treat yourself to a dessert since you’re not using empty calories on alcohol. Or, you could save the money you’re not using on drinks and buy something nice to add to your wardrobe (especially if you’ve lost weight.)

4) Remind Yourself. Here is where your “why” comes in handy again. When you’ve had a setback or you no longer see the use in breaking your habit, look back at your original reasons. Reminding yourself why you made this choice can help you re-motivate and feel more positive and determined.

5) Assess Your Success. After you’ve followed the epic formula for a while, check in with yourself and see you much you’ve accomplished. Do you have a clearer mind? Are you getting more exercise? Have you lost any weight? Have you kept your job? Have you found a job? Have you saved any money? Do you look better? Are you getting better rest? Do you feel better overall?

Ask yourself questions based upon your unique motivation for breaking your drinking habit. Chances are your responses will shed some positive light and a sense of a job well done.

 

Do I Have to Include Others in My Epic Formula?

The answer to this question is completely up to you. Some sources believe that your journey to breaking a habit is a private matter. You may have enough strength to accomplish your mission on your own. If this is your case, when others ask why you’re not drinking, you can simply respond with, “I’m on a 30-day cleanse”, or “I’ve accepted a personal challenge.”

Other sources believe that including others in your formula can be beneficial. Sharing your goals with loved ones can keep you accountable. It can also allow them to cheer and support you. Some people also find strength when they’re able to enlist a buddy to join them on their journey.

 

Habits Sometimes Fall Hard

Setting goals and accomplishing them are completely realistic and doable. However, when it comes to breaking a habit, especially drinking, there can be unsavory side effects that come with the territory. To be on the safe side, it’s necessary to understand what those may be.

When cutting down or abstaining from alcohol intake, each person may react differently. Some symptoms may be:

  • Changes in sleep patterns; bad dreams
  • Irritability, short-temperedness; poor concentration
  • Decrease or increase in appetite
  • Headache or nausea

If you experience severe symptoms such as: confusion, fever, trembling, or hallucinations, contact a health care provider immediately.

Following the tenets of this formula should completely ensure breaking your drinking habit. And, keep in mind, change can often be quite excellent. Best of luck and best of health on your life’s challenges!

Sources:

https://www.mindbodygreen.com/0-25028/taking-a-break-from-booze-7-tips-for-actually-sticking-with-it.html

https://www.drinkaware.co.uk/advice/how-to-reduce-your-drinking/how-to-cut-down/how-to-stop-drinking-alcohol-completely/

https://getthrive.com/want-take-break-alcohol/

 

 

Epic Formula to Stay Healthy While Working Too Much

Do you worry that your hectic work schedule will take a toll on your health? You’re concerns are certainly founded, especially if each day rolls into the next without thought to the effects on your body and mind. There is, however, a simple formula that you can incorporate, which can help keep you strong and healthy when you feel work is eating you alive.

What’s at the Core of the Formula?

Staying healthy while working too much is essential for your overall wellbeing. In the short term, getting sick can mean loss of wages and a breakdown in home management. In the long term, overtaxing your body and mind can leave you vulnerable to disease, cellular degeneration, and a host of other negative physical and mental ramifications.

We all experience stress. But, the key to staying healthy is learning how to manage and reduce it. Chronic stress from working too much can impact your immune system, which leads you more open to getting colds, the flu, digestive disorders, headaches, and can increase your chance of heart attack and/or stroke.

A formula is a method or mixture comprised of various elements to achieve a result or goal. At the core of this epic formula to maintain your health while experiencing super-busy days is stress reduction.

Don’t Worry, Be Healthy

Applying this stress-reduction formula requires no extra work. So, don’t worry. In fact, it’s possible that in no time, you’ll actually feel healthier—and happier.

Instead of adding more to your plate, this epic formula simply suggests you replace what you’re already doing—only with something better and more advantageous to good health.

Replace Lousy Sleep with Good Rest

According to the National Institutes of Health, when you sleep, your brain actually forms new pathways to help you remember information and learn more. Sleep helps build and maintain your immune system. It also helps repair blood vessels in your heart. Additionally, it assists in balancing hunger hormones. These are some excellent reasons to habitually get a good night’s sleep.

“How do I get better sleep?” you may ask.

Here are a few suggestions:

-Assign your self a steady bedtime. There’s no shame in going to bed at 10pm when you have to awake at 6am. (In fact, 8 hours is the recommended optimum numbers of hours per night.)

-If you have children, assign them an earlier bedtime than your own. Also, if you have a partner, work with him/her to divvy up nights so that some nights you’re on call for the kids, and others he/she takes over and you rest soundly.

-Instead of watching TV, engaging in political debates over social media, or thinking about bills before going to bed, choose activities that are conducive to peaceful rest. Soak your feet in a bucket of warm water while painting your nails (or chopping carrots.) Play music you love and imagine beautiful places you’ve seen or would like to visit.

-Read in bed to yourself or aloud to another.

-As you drift off to sleep try to empty your mind of all worries. Worrying won’t solve any problems. You can figure out solutions in the daytime when your brain is functioning at it’s peak (after a good night’s sleep.)

Replace a Lousy Diet with Proper Nutrition

We’re all familiar with the reasons why eating well is beneficial to optimum physical and mental health. But, what’s expected when someone suggests proper nutrition? According to experts at the Harvard School of Public Health, it’s a simple guide on how to fill your meal plate.

Whether it’s in a bowl, on a dish, or from your blender, the portions go like this: ½ fruits and vegetables; ¼ whole grains; ¼ protein. The more colorful the fruit and veggies, the better. Organic rules in every category. Whole grains can be brown rice, quinoa, even whole wheat. Protein can include chicken, turkey, fish, beans, eggs, and nuts. Try to limit red meat, sugar, and avoid processed meats and cheeses.

Use olive, coconut, and flaxseed oils. These are good fats, along with avocados and nut butters.

So, instead of grabbing that frosted donut, spread some almond butter over whole-grain baked goods. Replace that bag of Doritos with bean chips dipped in guacamole or hummus. Your brain and your body will thank you.

Replace Sitting with Movement

For those of us on our feet all day at work, sure, sitting is a luxury. Although, when we find ourselves hovered over a desk for hours at a time, getting up intermittently is a necessity. And for all of us, moving our bodies is one of the most helpful, healthful activities for our overall health.

Along with sleep and nutrition, exercise is the third key to staying healthy while working too much. “How can I fit this into my hectic schedule?” you may ask.

Again, it’s not about adding more, it’s about replacing less healthy behaviors. Here are some suggestions:

  • Park your car far away from building entrances or get off an earlier bus stop, and use the opportunity to walk. Better yet, bike or walk to work, if possible.
  • Play ball, go for a walk or hike, or play Twister with your kids, friends, or coworkers. You’ll be modeling excellent life habits and bonding with others.
  • At your desk, you can use random items (stapler, water bottle, even your chair) and do arm lifts.
  • At the office, use breaks and lunchtime to get outdoors, if possible. Use the stairs. Walk around the block. (By the way, this shouldn’t be stressful. Use this time to clear your mind and breathe deeply.)
  • Work standing up or sitting on an exercise ball when possible. If you have a standing desk, every once in a while, do a few squats or leg lifts. No one will see you. (And if they do, they may be tempted to join you!)

This formula may seem simplistic—perhaps because essentially it is. Staying healthy shouldn’t be hard or complicated. Work and life can sometimes be all we can manage. Our health, however, should always take priority. So, if you can replace older habits with healthier newer ones, it will become second nature in a very short time. And before you know it, you will be smiling more, your body and mind will feel better, and “working too much” should become less stressful.

When you’re looking for tips on best health practices, a great source is www.GetThrive.com ! And while you’re there, sign up for the newsletter where you’ll receive up-to-date news on healthy, happy living.

Sources:

https://www.helpguide.org/articles/stress/stress-symptoms-signs-and-causes.htm

https://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why

https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/

 

Smart Babies: Does DHA Contribute?

It seems every generation has a supplement or activity that claims will make your baby smarter. The current controversy amongst experts is the effectiveness of adding DHA to prenatal vitamins and to infant formula. Does the addition of DHA in products formulated for moms-to-be or their newborns lead to baby geniuses?

Best News First

Docosahexaenoic acid (DHA) is a nutrient found mostly in fish and fish oil. It’s been touted that DHA nourishes brain cells. Whether it does or doesn’t, we will review below. In the meanwhile, if you’re using this product during pregnancy, rest assured it is perfectly safe. Those experts who rebuff the recent findings of the effectiveness of DHA on the brain, still say, “You might as well take it, because it can’t hurt.”

Taking Baby Steps

What is true is that DHA accumulates in the brain and in the retina of the eyes during fetal development, in babies, and in toddlers. This fatty acid definitely plays a part in the development of the brain and vision. Depending on how much fish, fish oil, or other omega-fatty acids a mother ingests, the level of DHA will vary in her breast milk. So, we understand that breast milk contains DHA.

Back in the 1990’s, several studies concluded that formula-fed infants showed lower levels of DHA in their brains. Hence, the formula-making companies decided to add DHA, to make their product more similar to the content of breast milk. However, studies today, two decades later, cannot scientifically prove any neural- or vision-related developmental benefits by supplementing with DHA.

What Today’s Studies Conclude

Although the addition of DHA into prenatal and newborn products have taken the marketplace by storm, it doesn’t mean it’s really doing anything “better.” It’s costing the consumer more money, that’s one thing. But, as far as creating a smarter baby—that claim cannot be substantiated.

The results of a randomized, controlled study was recently published in the Journal of the American Medical Association. Researchers analyzed data from children of moms who supplemented with DHA. They found no effect of prenatal use on I.Q.’s when they tested the children at seven years old.

Another review of studies was also just published by the Cochrane Collaboration. Their findings from 15 separate trials (which included almost 2,000 children) showed no “brain boosting” signs from DHA supplementation. (The children were tracked from birth to mid-childhood.)

A Similar Story

Also back in the 1990’s, a series of videos/DVDs emerged called Baby Einstein. They never came out and said, “these will make your baby smarter”, but they marketed the product as a tool to “increase developmental skills.” After much research over the years, the children who watched the videos had no greater I.Q. or ability to learn than those who didn’t watch.

In fact, pediatricians don’t even condone screen use for babies under two years old. Additionally, the Journal of Pediatrics published a study last decade that showed these videos as unhelpful tools. In some cases, they even showed “slower word development.”

Best Practices

Jumping on the bandwagon of a trend may not always be as beneficial as it’s presented. In the case of Baby Einstein, in the long run, it’s nothing that will negatively hurt your child. If she’s entertained and engaged, that’s a good thing—even if it’s not making her “smarter.”

Parental attentiveness is still the baby’s most valuable learning tool. Talking, singing, and playing with your infant will stimulate your baby’s brain in the healthiest of ways.

As for supplementing with DHA, it’s neither good nor bad. The best way, nutrition-wise, to affect your child’s brain is with a well balanced diet. While pregnant, take care to eat whole foods and items high in nutrients, fiber, and good fats. When your child is old enough to eat “real” food, introduce him to some fish now and then. Fish is a phenomenal brain food.

Check out more details about brains and good health at GetThrive.com

Sources:

https://www.nytimes.com/2017/03/30/well/do-dha-supplements-make-babies-smarter.html?_r=0

http://jamanetwork.com/journals/jama/article-abstract/2612605

https://psychcentral.com/blog/archives/2010/03/03/does-baby-einstein-help-toddlers-learn/

http://www.webmd.com/parenting/baby/infant-development-9/brain-development?page=2