Tag: tips

Why I am giving up Coca Cola and why I think you should too!

Anyone that has met me for more than ten minutes will know that I absolutely adore coke. For about 5 years I’ve had a 1-litre bottle a day at least and it’s never really affected my health. Or so I thought.

Recently I’ve got into the mindset that I need to sort my health out, and not with fad diets or magic pills that will make me lose 10 dress sizes in a week. We all know they’re bullshit. I’ve been looking into food that will benefit me and any ailments I do suffer with so that I can improve my health over time and actually stand a chance of sticking with it.

For two weeks I documented everything I consumed, including drinks and I was mortified when I looked back on it to see how much coca cola I actually consume. Below is a table from Coca Cola‘s website with the “nutrition” information for a 1-litre bottle of normal Coca Cola. So with me consuming at least 1-litre a day, that would mean I am consuming at 420 calories just from Coke alone! For me to lose weight at a healthy rate I’m recommended to consume between 1500 and 2000 calories per day – nearly a quarter of that is was coke! To check the calories you should be consuming to either lose, gain or maintain weight, you can check your BMI and get the best information here.

Nutrition Facts
Not a significant source of calories from fat, saturated fat, trans fat, cholesterol, dietary fiber, vitamin A, vitamin C, calcium, and iron.
*Percent Daily Values are based on a 2,000 calorie diet.
Serving Size: 12 fl oz (360 mL)
Servings Per Container about 3
Amount Per Serving
Calories 140
% Daily Value*
Total Fat 0g 0%
Sodium 45mg 2%
Total Carbohydrates 39g 13%
Sugars 39g
Protein 0g

After I got over the shock of how many calories I was consuming from Coke alone I decided to look into how else it was affecting my health. As we all know, Coke is an acidic drink, so not only does it raise the acidity in our stomachs but it raises the acidity in our whole bodies. In turn, this is one of the reasons we have breakouts or our already sore and dry skin doesn’t seem to go away. There’s another reason for me to quit right there. I’m constantly moaning and trying to look for the “cure” for my psoriasis when in fact, it’s what I do and don’t put into my body that makes it worse/better.

My teeth friggin hurt. This year I’ve had more trips to the dentist than I think I took in the whole of my childhood. I’ve never really noticed any problems with my teeth until now, but in the last year or so I’ve had a tooth removed, one tooth has broken and will need to be removed and also increased tooth sensitivity. I did some research on this and read that every time you take a sip, the effects of the sugar last for 20 minutes, so if you’re drinking it all day your teeth will be under constant attack. Admittedly this information was reflecting on all types of fizzy drinks, but the results are still awful. Here’s the full article here.

My weight has suffered a lot over the last 5 years. Now I’m not saying I eat perfectly because I’m far from that, but for example, if I was eating the recommended amount of calories for my weight, then I’d be consuming an extra 400 calories a day! I dread to think how much Coke has contributed to my weight gain over the years.

Another thing I worked out was how much money I have spent on Coke over the last 5 years. I would go for the 2 bottles for £3 deal, so 1-litre bottle a night would mean I’d have 7 bottles a week which would work out at £12. Times that by 52 would mean I’d spend £624 a year and times that by 5 would mean over the last 5 years I’ve spent at least a whopping £3120 on coke, and that’s not including drinks I’ve bought out. There’s me wondering why I can’t afford much. No, it’s not much per week if you really think about it but I could have done so much more with that money over time.

So to sum it up, coke is bad for your skin, your weight, your teeth and your bank balance. I’ve already forgotten what I liked about it!

 

How To Cope With Anxiety

I’m just going to put it bluntly, anxiety is shit. I have dealt with it daily for over 10 years. Most of the time it isn’t bad enough to rule over my day, but those days/nights where my anxiety is so intense that I can barely catch my breath are awful. I had my first one of those creep up on me after months of nothing last night. I got through it in an unusual way, so I’ve decided to compile a list of quick fixes and long term treatments you can do if you’re struggling with your anxiety!
Quick Fixes

  • Distraction

I always find that the first trick I turn to when I feel anxious is to distract myself, whether that be on my phone, a game, putting the TV on or simply going for a walk. Sometimes that is literally all you will need. A distraction long enough to make you forget about what you were anxious about in the first place. Often I’m not even sure why I feel anxious or what thought triggered my feelings, so I find doing something different will change my train of thought.

  • Shout it out

Sometimes I find that I mistake frustration for anxiety, or even that my frustration and stresses create the anxiety. If this is something you feel happens to you then my suggestion is to just let it out.

– Go and find a quiet place and shout out your frustration. 

– Maybe nominate a friend that you can call and just rant to (offer the same back to them for if they ever need it, of course)

– Crying always helps. Don’t be ashamed or too proud to cry. Of course if you feel like crying or you do cry very often, then what you’re feeling may not just be anxiety, so please visit your doctor (see long term treatment for more information)

Basically any way to let out some emotion will help. This is a tip I have picked up very recently and it works very quickly for me. It releases pent up stress that’s boiling inside and you will feel better and fast.

  • Talk it out with someone you trust

I know it may feel hard to talk about how you’re feeling, and it’s difficult to even know where to begin but talking it out with someone I trust helps me feel like I’m not so alone. Even if the person I have told doesn’t have anxiety themself, at least they understand why I’m acting a little strange or why I’m more fidgety than normal. Also, you will be pleasantly surprised how understanding most people are.

So if you feel like you can talk to someone about it then do it, it will help!

  • Deep breathing

This trick is probably the oldest one in the book, but it’s a tried, tested and true way of alleviating anxiety symptoms. Simply sit up straight and breathe 8 seconds in through your nose and 5 seconds out through your mouth. Carry this on until you feel calm again.

  • Keep your feet on the ground.

I often find that when I’m feeling anxious my head spins and I almost feel like I’m not in my own body any more. Putting at least one foot on the ground helps your body regain balance and work out where you are. This technique is called “grounding” and is also used for people who are suffering with symptoms of vertigo.

  • Ride it out.

A few years ago a therapist told me something that I’ve always tried to remember when I’m feeling anxious. What goes up must come down. This means that your anxiety will only get so high and then it will slowly drop and go away. If you’re able to ride it out, then ride it out because I promise you, every time after that it will get easier.
Long term treatments

  • Change what you put in your body

    In every way possible, look after yourself! Eat as healthily as you can. Being overweight and eating the wrong food can often give you symptoms that mimic anxiety, which would in turn make you worse. Cut out alcohol (or cut down at least). Quit smoking, not just for your anxiety but for your general health too.

    • Exercise

    As I mentioned earlier, sometimes a walk can distract you from a panic attack. Not only that, exercise releases endorphins which make you feel happy. Also, of course exercising will keep you fit and healthy.

    • Talk to your GP

    For a very long time I’d avoid speaking to my GP about my anxiety because I was worried that they would just shove me onto medication and I didn’t want to take anything. After now working in a GP surgery and seeing and speaking to my colleagues about anxiety I have learnt that there are so many different ways of treating/dealing with it. You can:

    – Get your Doctor to refer you for CBT (cognitive behavioural therapy)

    – Your GP can also help advise and monitor your lifestyle, ask what help is available.

    – Your GP can also recommend self help websites.

    – Medication. I used to have this massive stigma in my mind about taking medication for my anxiety. I was convinced I didn’t need it and that they just cover up the problem rather than solving it and I didn’t want that. I do now fully support medication for anxiety because once I had heard and seen how it helps people, I knew I needed to try it. 

    It was hand on heart the best decision I have ever made regarding my health. The Doctor explained that it resets the chemical levels in your brain that cause you to feel the way you do. I’ve now been on medication for 6 months and I’m happier than I’ve been in years. My anxiety still creeps up on me, but nothing like it used to.

    There are many different types that the Doctor can prescribe you, so go and speak to your GP.

    Also, don’t forget to…

    I really hope that my tips can help someone. I know only too well how horrible it is crawling through the internet trying to find help. Do you have anything else that you do when you’re anxious? I’d love to know!

    Much love xxx