Dealing With Exam Stress With Healthy Snacks

Snacking is one of the most sought after habits engaged in by students to give vent to their stress levels during periods of exam preparation. But, students often make the mistake of choosing the wrong kinds of foods to snack on during such periods. The snacks which they usually choose are fatty and rich in sugar & additives which is usually harmful to health. Ensuring that they choose their snacks wisely is important. Fat-free snacks can well satisfy their urge to snack during such times, without harming their health.

How Stress is Killing Your Health

Studies have shown that subjecting the body to prolonged periods of stress results in the release of cortisol hormone which is an appetite enhancer. So cortisol impels to binge more that too on sugar & fat-rich foods. Consuming sugar-rich foods tend to give a sense of relief from the stressful situation we are facing since it inhibits the activity in that part of the brain where stress and pain are processed. Hence, facing stressful situations tends to act as the trigger for binging on these calorie-dense foods to gain that sense of temporary relief. However, stressful snacking can play havoc for our health in the long run since it can cause weight gain.

Dealing Stress With Healthy Snacking Options

Fat-free snacks can act as a great substitute for harmful comfort foods. We need to make conscious food choices, especially when preparing for exams since this is the time when food, sleep, and health takes the backseat. But, what can happen is choices made during such times can tend to develop into habits.

Fat-free snacks are foods that have minimum artificial fats & additives which are naturally harmful to health. Fat-free snacks need not be store-bought, they can also be simple home foods such as fruits or puffed rice snacks. However, they can also be other yummy snack options such as protein or energy bars, baked banana or potato or tapioca chips, roasted peanuts or chana, or roasted oilseeds which all contain good fats.

Nutrition bars containing these seeds such as sunflower seeds, flaxseeds or chia seeds can also be one of the many wholesome fat-free snacks.

Where To  Choose Such Healthy Snacks From?

Don’t worry, we’ve got it covered for you at Activ8me

 Explore through a variety of protein chips from our store https://shop.activ8me.fitness/search?q=protein+chips&type=product

 Explore through a variety of protein bars from our store https://shop.activ8me.fitness/collections/protein-nutrition-bars

Explore through a variety of nuts from our store https://shop.activ8me.fitness/collections/nuts-seeds-trail-mixes

 

Good Luck For The Exams 😉

Zaid Zafar

Author

This Is How You Fight Mental Health Stigma On A Daily Basis

India as a nation can be understood not simply from the social action and social reality that is reproduced everyday by the people but in fact it must be studied and analysed as an object of study that indulges deeply with ideology. Ideology is the study of ideas. It is essential to not just study these very ideologies but also to place them accurately in the structures that shape the way people act in response to them. That is to say that, if one wishes to critically analyse the stigmas that are attached to mental health, it becomes imperative to trace these stigmas historically, culturally and socially.


Power and control is essentially weaved into the way in which society operates. How this can be connected to health is indeed interesting. With the increased technology that effectively has transformed the manner in which diseases and their treatments are viewed. In the rise of these discoveries and the medical advancements, in today’s time we can exercise a certain amount of control over our health. The difference between the physical and mental illnesses becomes much more evident in this scenario. Mental health and the mind still remains a largely mysterious and unknown entity. Consequently, people have the tendency to avoid such circumstances and this fits perfectly in the case of mental health.


The process goes on further as this ideology regulates social action as mental health transform into a stigma that is reproduced by everyone. This drastically alters the way health and illness is viewed and treated. Historically, there has been a prestige attached to intellectual and mental labour as it is put on a pedestal. Given that, it is surprising to witness such a radical difference in outlook.

However, there has been a positive change that’s slowly and gradually taking place across the nation. The reach is still narrow but it stems from a strong voice which strives to echo. The greater idea is to refuse all categorical labels that are attached by taking little steps. The idea is to normalise and create a free space for people to address these issues. The idea is to give mental health the kind of attention that it has been systematically deprived of.


Such a change, though it’s a long process, must start at some point. The tools to enable change are usually so much closer than we perceive and it starts with attaining a consciousness that pushes one to question the opinions that present themselves as original but have been successfully internalised. As a generation, we are living in a time when knowledge is abundant and the means to acquire it is accessible to most people. We must engage ourselves with such texts that educate us and challenge. We must lend an ear and move away from the restrictions that are imposed and created by us. The change is now and it is no longer acceptable to stay uninformed. Embrace this change and let it embrace you.

This Is How Minimalism Improves Your Mental Health

Minimalism isn’t just a concept that helps us reorganize our homes and lives in a more effective and aesthetically pleasing manner.In fact, minimalism can be a helpful way to combat mental illness of all degrees of severity, from anxiety to schizophrenia and back.

By having fewer things to distract or trigger you, your mental health will be positively impacted. Minimalism gives you the chance to tune out all the noise in your life, and change for the better.

Overstimulation is an enemy of mindfulness, as one cannot think clearly when we are bombarded with sensory information.

What is more, an abundance of stimuli cluttering up our homes or offices means that there are plenty of visual cues that can trigger thoughts or memories. And while that isn’t necessarily a bad thing, it can be hell for someone dealing with mental illness. Hence, minimalism can be really helpful in bringing peace and clarity.

When there are no longer so many things around to distract you from who you truly are, the most enlightening and radical self-discovery takes place.

Keeping your mind busy with useless things might seem like a good way to cope with mental illness, but its effects are only temporary.

In the long run, knowing who you are is the best thing that you can do for yourself. Also, by clearing your spaces, your home becomes a blank canvas, where you unwind in whatever way you see fit, instead of having to take care of your numerous belongings on the daily.

There is a chance to do what you want with this space. Your home or personal corner could become a place of creativity, for painting or working with clay.

Anxiety Is Not An Illness | Know It & Not Grow It

Every human being that’s ever set foot on this planet has experienced getting nervous or anxious at some point in his life—when speaking in public, for instance, or when going through financial difficulty.

However, what’s important is to distinguish between what’s happening ‘from time to time’ and what’s taking over your life.

Know Your Anxiety 

Anxiety comes in many forms such as panic attacks, phobia, and social anxiety—and the distinction between an official diagnosis and “normal” anxiety isn’t always clear.

However, all forms of anxiety share certain similar general symptoms. Do you find yourself experiencing any of these symptoms on a regular basis?

Excessive worrying that lasts for months, plus some or all of the following:

1. Feeling restless, keyed up, or on edge.

2. Being easily tired.

3. Having difficulty concentrating, or having your mind go blank.

4. Being irritable.

5. Having tense or sore muscles.

6. Having difficulty falling asleep, staying asleep, or having restless, unsatisfying sleep.

7. Over-planning

8. Excessive list making

9. Seeking reassurance from others

Coming To Terms With It 

Remember that anxiety is just a feeling, like any other feeling. By reminding yourself that anxiety is simply an emotional reaction, you can start to accept it.

Acceptance is critical because trying to wrangle or eliminate anxiety often worsens it. It just perpetuates the idea that your anxiety is intolerable, he said.

But accepting your anxiety doesn’t mean liking it or resigning yourself to a miserable existence.

“It just means you would benefit by accepting reality as it is – and in that moment, reality includes anxiety. The bottom line is that the feeling of anxiety is less than ideal, but it is not intolerable.”

I Feel Worried

Worry is a normal part of life, and can even be helpful in some instances. We often worry about things that are present in our lives, such as finances, work, and family, and this worry has the potential to help us make good decisions in these areas.

It is possible, however, for worry to become more confronting, emotionally, than these every day worries. If you are experiencing worries that are excessive, uncontrollable, or irrational, and have been experiencing these worries for an extended period of time, you may be suffering from Generalised Anxiety Disorder, or GAD.

If you feel that your worrying is out of your control, and that you need some help understanding and dealing with it, this information on worry and Generalised Anxiety Disorder may help.

What Causes Anxiety?

Being anxious, tense, fearful when threatened is normal and helpful, as the anxiety increases the ability to flee or fight the threat.

People who inherit or develop a nervous temperament see the ordinary world as threatening and, if they do not learn to cope, will react to minor threats as if they were major.

Hence the persistent and pervasive worrying.

When do I do Something About It?

When anxiety becomes so overwhelming that it interferes with day-to-day activities — when it keeps you from going places, from doing things you need to do — that’s when you need help.

What Can I Do About It?

Try these when you’re feeling anxious or stressed:

1. Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.

2. Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.

3. Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.

4. Get enough sleep. When stressed, your body needs additional sleep and rest.

5. Exercise daily to help you feel good and maintain your health. Check out the -fitness tips below.

6. Take deep breaths. Inhale and exhale slowly.

7. Count to 10 slowly. Repeat, and count to 20 if necessary.

8. Do your best. Instead of aiming for perfection, which isn’t possible, be proud of however close you get.

9. Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?

10. Welcome humor. A good laugh goes a long way.

11. Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.

12. Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.

13. Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.

14.Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.

Fitness Tips: Stay Healthy, Manage Stress

For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity (e.g. brisk walking) each week, 1¼ hours of a vigorous-intensity activity (such as jogging or swimming laps), or a combination of the two.

5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.

Set small daily goals and aim for daily consistency rather than perfect workouts. It’s better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.

Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.

Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find it’s more fun to exercise while listening to something they enjoy.

Recruit an “exercise buddy.” It’s often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.

Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.

Concluding the above, I would like to say,

DON’T BE ANXIOUS ABOUT BEING ANXIOUS. ANXIETY IS NOT AN ILLNESS.

This Is How A Salad Makes You Happier Than A Pizza | Nutrition & Mood Connection

Sure, a pizza is delicious, but what about the It is well known that what you eat affects your body. A good diet has a direct relation with the shape you’re presently in. But what’s lesser known is the link between nutrition and mental wellness.

A healthy diet is as important to mental health as it is to physical health.

A very large body of evidence now exists that suggests diet is as important to mental health as it is to physical health.

 So, What is a Healthy Diet? 

The 2015-2020 Dietary Guidelines for Americans, published by the U.S. Department of Health and Human Services and the Department of Agriculture, say a healthy, balanced diet should include:

  1. Fruits and vegetable
  2. Whole grains
  3. Low-fat dairy
  4. Lean protein
  5. Limited amounts of sodium, saturated fat, and added sugar

 What I Eat Goes To My Stomach So How Does…Wait What?

Think of it as this way; your brain functions non-stop, 24×7, 365 days a year, even when you’re fast asleep. And this powerful little tool needs a little something to act as fuel from time to time. What is injected as fuel makes all the difference.Take your brain as an expensive car. The durability and the performance of this car completely relies on what you feed to it.Continuing the analogy, good fuel is a good diet and bad fuel is all the unhealthy stuff you munch on.The nutrients we get,or don’t get from food is also a key factor in the link between diet and mental health.

New research also finds that your food choices may also affect your mood and mental health. This is sometimes called the “food-mood connection.”

What Should I Do?

Diet is potentially the most powerful intervention we have. By shaping our diets, we can improve our mental health and decrease the risk of psychiatric disorders. It’s not just a problem for adults. Half of all long-term mental disorders start by age 14. Today, childhood mental illness affects more than 12% kids in India.

Hence, a good diet should not just be a regime that is to be followed in the latter parts of one’s life but instead something that is incorporated earlier on.