Varsha Kariya

Right Exercise and Right Nutrition

You must know that achieving healthy goals needs a balance between dietary intake and physical activity. Today, many individuals are leading a stressful lifestyle. Thus, they have to be given a diet and exercise plan as a part of their routine. This will let their body and mind work more efficiently. 

Adapting a diet and exercise plan for weight loss has been reliable for decades. Albeit the belief is in achieving a calorie deficit through diet modifications only, an exercise regime followed simultaneously will accelerate the process. Therefore, your diet and exercise plan must go hand in hand when you want to enjoy a peaceful mind and have better stamina to enjoy all the activities you love to do. 

EATING THE RIGHT FOODS FOR EXERCISE 

To get the required nutrients that are essential to fulfill your fitness goal, the right kind of food is significant. The most important role of food is to give you the energy to perform the desired activities. This energy level will depend upon the nutrient content of your snacks and meal. Your meal must have the right amount of all the nutrients, i.e., carbohydrates, proteins, vitamins and minerals, and lots of water for hydration. 

The muscles you engage during exercising rely on the nutrients they receive through your diet. Thus, your meal is taken before, after, and in between the workout can impact your sessions. Your meal needs to have the right amount of all these nutrients: 

1. Carbohydrates 

This is a very useful nutrient, as it will give you the energy required by your body to function. Carbohydrates are mainly stored in the muscle fiber as glycogen, and eventually, muscles will derive this energy to do all kinds of short and heavy exercises. The carbohydrates you choose pre-workout must be whole grain cereals with low fat, skimmed milk, low fat or fat-free yogurt, brown rice, etc.

2. Proteins

Proteins are the building blocks of our muscle fiber. Thus, they are not only essential prior to or during the exercise, but will also enhance the recovery post-workout. Some high protein food sources include eggs, almonds, chicken, tuna, quinoa, and dairy products.

One thing to be paid heed to is that lean protein sources are to be chosen, as they are low in fats. Even dairy products should be low fat or fat-free.

3. Vitamins and minerals

If one manages a good diet and exercise plan, he should be eating the right foods for exercise. Therefore, vitamin supplements may not be taken, as your balanced diet will not maintain sufficient vitamin and mineral levels. Although you must learn about the essential vitamins and minerals, i.e., calcium, iron, zinc, magnesium, B-vitamins, and vitamin-D, vitamin-C & E. These help mainly in metabolism but also play a role in keeping your bones healthy.

4. Fluids

Water and other fluids keep you hydrated. One must drink eight ounces of water before starting your warm-up and 7-to 10 ounces every 10-to 20 minutes during the exercise. Water will help regulate your body temperature and transport the nutrients to different body parts.

If you are not hydrated, your body may feel tired, have muscle cramps, have dizziness, etc. Besides water, sports drinks are also helpful if you want to perform for more than an hour. These sports drinks provide energy and electrolytes required by your body to exercise at a high intensity for a longer period.

There are some points to remember to make your diet and exercise plan a success.

1. Exercise with an empty stomach may burn your valuable energy sources and yield less stamina. It may also make you feel nauseated and shaky or drop your blood sugar level. This will bring an end to your diet and exercise plan for weight loss, as your body will tend to store more fat than usual to compensate for the loss.
2. Don’t eat junk foods as they are high in fat, sugar, and refined carbohydrates, which will consequently affect your exercise plan by draining energy and leading to weight gain.
3.  Always be attentive to your post-workout meals. The best foods you may choose are:

• Yogurt and fruits
• Low-fat milk
• The recovery smoothie

• Organic Peanut butter sandwich
• Turkey on whole-grain bread

RIGHT EXERCISE TO MAINTAIN HEALTH

Similar to eating the right foods for exercise, performing the right exercises is also important for good metabolism and better absorption of nutrients by your body. Thus, your exercise regime has to take into account these simple facts.

1. One must remain physically active for at least 30 minutes a day on almost all days of the week. Your gym workout or other activities like sports, swimming, cycling, and jogging will help you burn your calories and avoid excess storage of fat and carbohydrates in your muscle fibers.
2. Your goal must be to practice all four types of exercises, i.e., endurance, strength, flexibility, and balance.

• Endurance exercises, also known as aerobic exercises, include activities that increase your breathing and heart rate, such as walking, jogging, biking, jumping rope, etc. Thus, it will keep your lungs, heart, and circulatory system healthy, which will help in the better absorption of nutrients.
• Strength training or resistance training is mainly designed to improve strength and is associated with lifting weights. This type of exercise can be significant to your diet and exercise plan for weight loss.
• Resistance training helps in increasing both after burn after exercise and increasing muscle size. This will increase the number of calories we burn at rest.
• Flexibility exercises are associated with stretching all your body muscles and joints. Whereas balance exercises can help you improve your strength and posture by incorporating better stability and coordination.

3. Exercising should not only be done to burn the calories, but we also consume in a day as it will not help you to burn the extra stores in your muscle fibers. It will be like what you eat is what burns. Thus, your diet and exercise plan for weight loss will not be a success.
4. Intense exercising is also not recommended, as it will deplete your glycogen stores to a level that starves you and makes you shaky.
5. Exercises are effective for weight loss.

• Walking for at least 45 minutes per day.
• Jogging or running
• Weight training
• Swimming
• Yoga
• Interval training
• Pilates

BENEFITS OF DIET AND EXERCISE PLAN

1. It helps you control and delay most age-related health problems like blood pressure, diabetes, osteoarthritis, cardiovascular diseases, etc.
2. One can easily manage stress and avoid depression, which is very common among the young and old.
3. It will build stronger muscles and bones.
4. Improved sleep and a positive mood are also some of the outcomes of a good diet and proper physical activity.
5. You may also experience better sexual health.
6. A healthy diet and regular exercise will give you a longer life span.

Proper management of the nutrients and regular physical activity involving all your body parts will help you enjoy a stress-free and healthy life.

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Do you keep track of your food habits? Whether you are eating a healthy diet or not? How much are you eating? Most of the time, the answer would be ‘NO.’

Then it is a good idea for you to learn about the concept of a food journal. A food journal is a simple diary in which you can write down: What you are eating, the amount you are eating, and the nutrients that your food provides.

Read on to understand ‘Why keeping a food journal is important and ‘how to keep a food journal’? Nowadays, this idea is encouraged by most dieticians and fitness trainers because it works well as a part of an individual’s weight loss regime and overall fitness. Here are some tips on the best ways to keep a food journal:

HOW TO KEEP A FOOD JOURNAL:

Keeping a food journal along with you at all times will keep you informed about your food behaviour at any place where you take your meal, whether at home or outside.

1. Chart your meal

One must write down the food they consume at the very instance in a diary or notepad. Your notes will mention all the food groups that were part of your meal. Don’t miss even the smallest details; the alcoholic beverages must also be written.

If you tend to rely on your memory, you may miss out on some important details later on.

2. Be particular

The exact state of your food has to be cited. Not only does the food group or its nutrient content matter, but how your meal has been prepared is also significant.

For example, steamed vegetables can retain more nutrients as compared to boiled or deep-fried veggies. The fat content in fried chicken can be high, even though chicken breast is considered low-fat food.

3. Your portion size matters

Be specific about the amount of food intake. You may measure in weight, a number of items, or volume. If you had a healthy and nutrient-dense meal, overeating has to be avoided. Your body needs calculated calories for its basic functioning. Therefore, if you consume more than what is required, the extra calorie will be stored as glycogen in your muscles and liver and rest as fat. This will lead to weight gain.

4. Be mindful of your mood effects.

You have to stay focused on what is going on in your mind while eating. As said, your mood has to do a lot with your food cravings. You may crave food even though you are not hungry. For example, a person feeling stressed or bored may be triggered to eat high calorie, sweet and fatty foods.

5. Your dining partner

The person you share your table with can have an influence on your food choices. For example, if your colleague ordered a burger, you may also want to replace your healthy salad with that fatty meal. Even sitting and eating with your family, you may be distracted from your track. Other activities like watching TV, working, etc. should also be noted.

6. Be sincere

Honesty is defined as a human’s best quality. Learning how to keep a food journal can benefit you only when you are willing to make an honest promise to yourself and fill in your journal with authentic and accurate information.

7. Missed out items

Mention if something has been missed, as it will give a better understanding of your food pattern and related issues.

BENEFITS OF KEEPING A FOOD JOURNAL

1. Weight reduction

Keeping a food journal with you handy will keep you focused and on track when you are following a weight loss regime. Your diary will hold you accountable for whatever you eat and maintain your calorie count.

2. Getting a reality check

You tend to realize whether your belief about your diet plan is true or just a perception. One may have a perception that they had a balanced diet, but your notes will top the truth. You may be missing out on fibrous foods like vegetables, fruits, and whole grains and holding on to beverages with added sugars.

3. It gives you an outlook of why you go out of track and opt for food items that must be avoided or eaten even when you are not hungry.
4. Learn more about food items you like/dislike and get an insight about your food intolerances.  
5. Your food journal can be used as a food guide. Next time you are going to place an order, take the help of your journal to select healthy items that are good for your gut or complement your fitness regime.
6. It takes no more than 15 minutes when done on a daily basis.

You may have got answers on ‘how to keep a food journal,’ but some other facts are also to be remembered.

1. Keeping a food journal or scribbling on a notepad amongst friends after every meal may feel awkward to some, so clicking pictures of your meal can be opted. You can make your notes later on without missing any detail.
2. Restricting your food cravings may increase psychological stress and raise the hormonal levels, i.e., cortisol, leptin, adrenaline, etc. This may consequently lead to increasing your desire for food high in fat and sugar.
3. Don’t get obsessive. Some people may start calculating every last micronutrient to have a balanced diet. You just have to do a quick scan of the nutrients included in your meal.
4. If you are susceptible to an obsessive eating pattern or have a history of an eating disorder, your food log may give you guilt, fear, or shame, so go for writing a food diary only after consulting your doctor.

Although keeping a food journal is the most effective way to record your food intake, you can also try making notes on your computer or a digital device. Or even use a diet tracking website or app such as Lose it, My Fitness Pal, etc.

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Tips for Healthy Grocery Shopping

If you are a health-conscious person and even bothered about your family member’s dietary regime, then being a healthy grocery shopping pro is a must. Your awareness while shopping for your grocery or ‘your household food purchase behaviour’ will decide what enters your kitchen and what will be served to you and your family.

When you pay a visit to your supermarket for your weekly grocery shopping, the food items you add to your cart play an important role in managing your diet quality, so be mindful of what you pick from the store’s shelf. 

There should be a certain plan before you plan your supermarket tour.

1. BE READY WITH YOUR GROCERY LIST

You must have a detailed list of items you will be purchasing. We live in an era where you can make access your food shopping list with ease on your smartphone. Here is a quick guide to making your next improvised grocery list with measured DO’S and DON’T to improve the food environment at home.

DO’S

1. Visit your kitchen shelves and pantry.

This will give you a clear view of what you need and what is already stocked in bulk. I will help you avoid food wastage and plan your meals more accurately.

2. Plan your weekly menu

This is an effective method to assist you in promoting your healthy eating habits so that you will be shopping for the ingredients needed.

3. Cater to your family’s taste pallets and preferences

Our house consists of individuals with various dietary behaviours per their lifestyles and consumption pattern.

For instance, older adults must consume an average of 2000calories per day. Thus, you need to be more mindful to include ingredients from all food groups and maintain healthy equity. Whereas, for younger adults, observational studies report that a good body mass index can be achieved by avoiding unhealthy options like sugar, sweeteners, beverages, starchy foods, etc.

4. Budget planning

Researching about price variables for your grocery list items pre hand saves your time and effort and makes your grocery shopping more efficient. You may use applications online to make your list more convenient.

DON’TS

1. Avoid keeping it until the last minute. An unplanned trip may leave you missing healthy options.
2. Don’t mix your household shopping with your food shopping. This will keep you more focused on the quality and quantity of your dietary needs.
3. Don’t make a messy, cluttered grocery list. It should be accessible to yourself first.

2. PLANNING YOUR PURCHASING

A myth has been created for every shopper that the outer aisles are the only ones accommodating the healthy options. But this is not a true belief. You may also find food with nutritious values in the middle aisles. Although unhealthy options like processed snacks, sodas, candies, and refined grains are mostly available here, you may surely find some nutrient-dense foods.

DO’S

1. Start with outer aisles.

One can begin the shopping by buying fresh veggies, fruits, whole grains, fish, dairy, and meat, all accessible in the outer aisles. Now you can aim towards the middle section of the store where other healthy options like frozen fruits and vegetables, canned and dry food items, and instant food can be picked.

2. Shop for frozen and canned food

Some every day and healthy items you may find in this section are edamame, quinoa, frozen berries, diced tomatoes, coconut milk, baby corns, olive, peas, meat, and fish. Buying frozen and canned food will help you avoid food waste and frequent trips to the supermarket.

One must always look for canned items packed in water instead of oil.

3. Opt for seasonal fruits and vegetables

When you want to stick to your budget and avoid food from storage with added preservatives and low nutrient content, this becomes an essential decision.

4. Buying grains and bread

Give an overview to the ingredient list before adding the food item to your cart. This list must include whole grains first instead of multigrain or enriched flour. More intake of fibrous food will upgrade your family’s diet quality and nutrition. This type of nutritional application will help avoid problems like obesity, high blood pressure, or hypertension in older and younger adults.

5. Don’t opt for perishable products in bulk.
6. Use your smartphone for arithmetic calculations and gain value for money.

DON’TS

1. Don’t go starving

Take a short meal before you step out of your house to shop. It will keep you calm and pull you back to avoid making hasty decisions while shopping. Snacking up on a protein bar or a healthy drink may also prove helpful and not let you regret impulsive shopping.

2. Don’t be ravenous

A supermarket is a place attracting its customers with its promotional schemes to improve its sales. Thus, weekly sales circulars, store flyers, and price promotions must be seen. Therefore, stick to your household food purchase behavior.

The extra dollars you will spend on a bulk deal will give you only regrets after you find them lying in your shelf for months with no use.

3. Clearance sales should not be looked for 
4. Don’t look for brands

Healthy foods are not those labeled ‘organic’. Again you must read the ingredient lists of packed food items and avoid buying foods with a long list of unfamiliar foods. Instead, go for generic brands.

5. Avoid small packs of snacks and ready-to-eat items.

Important point

New and delicious goodies in every corner of your store and billing counter are the most alluring for your kids. Avoid being driven into that trap.

3.  MIND MAP YOUR NUTRITIONAL MIND

Remain focused while shopping in the store. It would be preferable to leave your kids at home and make your purchasing healthy and quick.

DO’S

Healthy food groups which are essential as follows:

1. Fruits, e.g., organic banana, kiwi, avocado, apples, etc.
2. Proteins rich foods are of two types.

• Proteins are derived from plants, such as beans, peas, lentils, and nuts.
• Animal-based proteins such as meat, fish, eggs

Always prefer proteins from plants sources

3. Grains and legumes, e.g., oats, brown rice, black beans, lentils
4. Starchy vegetables such as sweet potatoes, potatoes, etc.

DON’TS

1. Don’t buy fruits that contain high fructose levels and products with added sugars to avoid future possibilities of obesity, and type 2 diabetes mellitus that will consequently end up in cardiovascular disease.
2. Avoid food products with high sodium levels and unsaturated fats.
3. Sugar-sweetened beverages are to be replaced with natural drinks such as coconut water, kombucha, or other unsweetened beverages. An individual must consume less than six gms of added sugar per serving.
4. Avoid highly refined foods.
5. Canned fruits are without added sugars, syrups, sweeteners, and meat and veggies with no added salts or low sodium.
6. Frozen foods are preferred over canned food because of their low sodium levels.

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Role of communication in a relationship

Communication can be seen as the main foundation of human existence, as it is the key to interaction. A healthy relationship results from love, respect, and understanding between two people who may be friends, family, or partners. Therefore, communication helps you share your feelings, opinions, and expectations with the other person, which is essential to maintain trust, respect, and love. However, some must wonder “why is communication important in a relationship” as most of them have time restrictions due to busy and traumatic lives. However, they must realize that a liaison without communication is just two people. Communication is important in a relationship as it helps to:  

1. Know each other healthier

It may incorporate their likes/dislikes, morals, and values to create more acceptance for each other. Moreover, you would always be curious to know more about the one you love and build a strong bond.

2. Avoid misunderstandings

The more you communicate, the more your loved ones get a chance to express their feelings and not compromise over things that can be resolved. As is commonly said, the struggle is a side effect of significant issues and unfortunate correspondence. It will take your relationship higher than ever, without a doubt.

3. Individuals can characterize their objectives, necessities, and vision for their relationship.
4. You can feel more connected in your relationship when you effectively share your feelings, opinions, and expectations.
5. Sustain a long-term relationship

How to communicate in a relationship

The conversation is a two-way street; thus, it helps you avoid making assumptions and give yourself and the other person a chance to be open and transparent. Hence, here are some ways how to build communication in a relationship.

1. Feel free to express

One can communicate what he/she is experiencing and your needs without any fear of rejection, upsetting, or losing your partner, family member, or friend. Once those feelings are out in the open, you can work together towards solving problems. Negative emotions have to be resolved before they do permanent damage.

2. Be transparent

Never assume your partner to know everything. One has to know how to feel, be understood and valued, and give the other person the same chance.

3. Think about the appropriate timings

The right time will help you resolve the problems even better as you will be better connected. It is better to have difficult conversations and conflicts in the morning to avoid unhealthy arguments due to stress.

4. Choose language carefully

Must not use ‘you’; instead, use I or we. Also, don’t be abusive or verbally aggressive under any circumstances. It will make your partner defensive and unwilling to resolve problems.

5. Focus on both being heard and tuning in with everything inside of you

You must be an active listener and validate others’ feelings by seeing things from your partner’s perspective.

6. Be careful

Stay in the moment, whether good or bad. You must not give your partner a chance to be disrespected by being under-heard. It helps you flexibly process what your partner is saying by showing sensitivity to the context, being open to multiple opinions, and understanding things in new ways.

7. Be patient and calm

If you want your relationship to be healthy, one must not focus on blaming the other person and rather be accepting and make compromising and resolution to be the goal. Being aggressive or defensive will leave you arguing over the surface problems. You must never forget that patience is an aspect of love. A patient person is the one who values their relationship more than self. Don’t worry; You are not compromising on yourself when you set your boundaries. 

8. Solicit open-ended questions

Asking questions is another role of communication in a relationship. It will give your partner an opportunity to express their feelings and expectations. There must be questions that give you a better understanding, such as:

1. What did you learn from the relationship?
2. How to improve communications in a relationship?
3. How do you deal with difficult emotions and behavior?
4. In what ways have you changed over the past two years?

But there are also questions not to be asked, as your partner may feel blamed like:

1. Why are you always doing that?
2. Are you sure you want to be with me?
3. Why do you always hurt me?
4. Why do you never do things as I say?

 Certain aspects on how to communicate better in a relationship must also be considered:

1. Don’t communicate through text

Important and sensitive issues must be discussed face to face as one’s body language help to give more clarity about their thoughts. Therefore, always pay attention to non-verbal signs. Texting is the lowest possible form of communication. Someone can forget to reply, and you may assume that the person is ignorant or may even assume they died. Thus, it may ruin the most committed relationship for you.

2. Ask them if they talk this way, speak in this tone or make eye contact; that can be helpful. Your efforts will let you have better communication with your partner.
3. Apply the 48-hour rule

This rule states that if your partner’s certain action upsets you or makes you angry and you are unsure of bringing it up, you must wait for at least 48 hours. If you are still being bothered, then go and express your feelings.

4. A lack of awareness has to be avoided to improve communication in a relationship. Lack of awareness primarily means that the person fails to understand his feelings and how to display their behavior. This leads to experiencing more negative emotions in your relationship as you can’t better align your choices.
5. Routinely check in as the day progressed
6. Leave beautiful quotes for your partners

The role of communication in a relationship must not be doubted as “communication to a relationship is like water to plants.” But, one must not ignore the red flags in a relationship which can only be observed via communication and can bring the end of a toxic relationship. These red flags can be :

1. Unnecessary jealousy- Being jealous in a relationship is natural, but if it starts to suffocate the other person, it has to be the end.
2. Regularly lying
3. Over criticizing you and discouraging your confidence
4. Frequent lying 
5. Not willing to compromise. A relationship should not be one-sided.

If the importance of communication in relationships is acknowledged by both the partners, a healthy and loving relationship would last forever; therefore, if you ask “how to have a better communication in a relationship, “the answer would be “communication can work for those who work for it.”

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Anxiety is a normal, healthy emotion. But when anxiety is left unchecked, it can lead to problems in your relationships and also make you feel like life isn’t worth living.

Anxiety can increase in many situations of life. This article will discuss anxiety in relationships and its impact on various aspects of relationships like communication, trust, and intimacy issues. Anxiety can be caused by conflicts in communication, trust issues, and emotional distance in a relationship. It is a part of the daily routine to deal with the challenges that come in a relationship. The idea is to overcome these challenges and imagine your future together with your partner.

Signs of anxiety in a relationship

When you are anxious, your body goes on alert and prepares itself to fight. As a result, some anxiety symptoms can be difficult for others to understand. It might look like you’re being irrational, but inside you’re feeling scared and overwhelmed.

1. Spending less time with your partner

If you are suddenly spending less time with your partner, it might be because of anxiety. Everyone deals with anxiety in different ways. Some people need more space for themselves when experiencing anxiety, while others need more time with the person they love.

2. Picking arguments always

Anxious people often worry that something they did or said upset their partner, so they may start unnecessary arguments or bring up old problems repeatedly until they get reassurance.

3. Questioning long-term compatibility

Anxious people tend to have a lot of doubts about their relationships. They can worry about whether or not their partner is compatible with them or if they will find someone better one day.

4. Feeling insecure and wanting to break up

When you feel insecure, it’s easy to start feeling like you’re in a relationship that’s out of balance. You start getting angry or frustrated, leading to arguments or even breakups.

5. Being doubtful about the behaviours

Anxious people tend to think their partner will leave them, that the relationship isn’t good enough or that they are not good enough. The anxious person tends to be less trusting of their partner, less secure, and more focused on little things.

Causes of anxiety in a relationship

1. Emotional neglect

In a relationship, emotional neglect is when one partner’s emotional needs are not being met. This can be through lack of validation or empathy, not listening to a person’s feelings, or having poor communication skills. When this happens, a person may feel that their emotional needs are not being prioritized by their partner, which can make them feel anxious about the future of the relationship.

2. Attachment difficulties

Attachment difficulties are a common cause of anxiety in relationships. People who struggle with issues such as trust, insecurity, and clinginess tend to feel anxious about their relationships. They may worry that their partner will leave them or be unfaithful, constantly seek reassurance from their partner, or have trouble coping when the partner spends time away from them.

3. General anxiety

People who are in relationships generally have some level of anxiety about their partners. Whether it’s knowing that your partner doesn’t like their job or thinking they might cheat on you, general anxiety can negatively affect your relationship. Sometimes anxiety can become more pronounced as you grow older because of more experience with other relationships, so if it’s present now, maybe it wasn’t always that way.

4. Intrusive parents

Intrusive parents can also be a source of stress in otherwise-healthy relationships where they aren’t the primary issue. The fear that one partner will get too close and invade the other’s personal space can be enough to make a relationship sour, regardless of its actual merits.

How to overcome anxiety in a relationship

It’s easy to get caught up in the puzzle of a new relationship. But when it starts affecting your mental health, it can be hard to know what to do.

1. Communicate in a proper manner.

Talk about what you’re going through with people whom you trust. If that feels too hard, start by opening up to close friends or family members who already know about your anxiety. Talking with other people experiencing similar issues can be an especially helpful way to reduce feelings of isolation and gain coping strategies that work for others.

2. Be more mindful.

Bringing mindfulness into your life and your relationship can help ground you and reduce some of the stress and worry you experience.

3. Maintain your individuality

When you’re starting a new relationship, spending all your time together can be tempting. But keeping some independence (and maintaining your interests and friendships) is key for your mental health.

4. Maintain honesty about your feelings.

Be open about your feelings. Recognize your partner’s expression of love. If you have anxiety, you may have trouble recognizing that your partner loves you. Reframe your interpretation of what love means by looking for evidence of love through your partner’s actions, words, and tone.

5. Use self-soothing tips.

To help your partner overcome anxiety, you also need to take care of yourself.

While you can’t eliminate anxious thoughts or feelings, you can learn to manage them. Self-soothing techniques — like deep breathing and muscle relaxation — can help your partner deal with the physical symptoms of anxiety.

Here are some strategies for self-care:

• Eat healthy foods,
• Exercise regularly,
• Get plenty of sleep
• Practice relaxation skills, such as deep breathing and muscle relaxation

6. Increase the emotional connection by showing gratitude

Feeling connected can help reduce anxiety about losing the person you’re dating. Showing gratitude for what you have is also important and will make you even more attractive to others.

7. Go to therapy

Therapy can help reduce relationship anxiety as you learn how to overcome your insecurities and deal with conflict in a healthy way. By learning how to manage your anxiety, you will be able to stop it from taking over your life or causing problems in your relationship.

People with anxiety are not the problem; instead, their anxiety is a problem. The good news is that anxiety can be addressed, dealt with, and can be overcome. Do not think of yourself as “bound” to your anxiety or negative thinking because you are not. The change you desire in your life starts with you and not anyone else or anything else.

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Relationships are not rocket science, yet they can be more challenging than rocket science. It is the easiest thing you will do, and at the same time, it will be the hardest thing to hold on to. Confused? Don’t worry, everybody is. Relationships can be good or bad, but what differentiates a good relationship from a bad one? 

Well, all romantic relationships have their ups and downs, and they all take a lot of work, dedication, and a willingness to adjust and transform with your partner. Relationships are not always easy, but healthy couples understand how to handle the ups and downs, steer in the storm, and sail towards more peaceful and stable waters. 

However, one critical thing that every couple must do is maintain respect in a relationship, no matter how tough times are. Whether you have been dating for a while or you just started seeing each other, you can always work on showing more respect toward your ‘Better Half.’

For you, we have gathered a few tried and tested methods that you can use to improve your romantic relationship and reignite that lost spark in your life. 

Tips for respectful relationships 

Establish boundaries

It is essential to know that every individual has their own boundaries and set of rules that they are comfortable with. It is necessary to have boundaries in your relationship, and you must keep them. 

Respecting your partner’s privacy is a key factor that keeps respect in a relationship alive. Hence, understand that you don’t have the right to spy on your partner or snoop through her phone or computer when she is not around. 

Respecting each other’s boundaries also applies in the bedroom and is critical for a respectful relationship. Remember that sexual boundaries are also vital, and understand that no means no whether you are dating for a long time or just starting to get intimate. So, when your partner refuses to get intimate, give them their space and don’t do anything physical right away.

Do not Forget the Small Things.

When you get into a relationship, you often forget about the small gestures of respect. Please and thank you shouldn’t only be reserved in a professional environment. While talking with your partner, projecting decency and manners can surely go a long way. 

Remember that manners are important, whether you are dating for a couple of weeks or decades. Show the same respect to your partner as you would to a guest. Try to say please and thank you as much as possible and make polite conversation with one another.

Spend quality time

When we date someone, we fall in love with how they talk, look, and express themselves. However, as the relationship grows and reaches a more mature stage, most people find that face-to-face contact is gradually replaced by hurried texts, emails, and voicemails. 

While relationships should mature to a more comfortable and homey stage, it is not good to spend most of your time away from each other. If you continue to look and listen to your partner with the same focus and attention, you can sustain your spark and have a respectful relationship over a long period.

Exercise Together

Many studies have indicated that couples who work out together are healthier, more satisfied, and happy in their relationships. Exercise is known to cure some dire problems like stress and depression. Although, it is also very beneficial for keeping your relationship healthy and maintaining mutual respect in a relationship. 

Through scientific studies, it is believed that the symptoms of physiological arousal (a form of high you get from working out) mimic the effects you get from sexual and romantic arousal. If you work out together, you will feel sexy and in love!

Be more independent

Being independent and spending some alone time can prove wonders for your relationship. Spending time alone is as important as spending time with your partner. Although, being self-reliant and self-sufficient doesn’t mean you don’t need your partner in any way. You being independent shows that you are capable of being on your own and can do things without anyone’s help. 

Even many relationship counsellors remind their patients that everyone needs their own space. When you are self-sufficient, your partner will admire this trait, and so will you.

Don’t be afraid to share

Sharing and communicating, especially about sensitive topics, can maintain healthy respect in a relationship. Often, you have to dig deep to be vulnerable, but the conversations you have when you’re unguarded are when you connect the most with your spouse. It might be surprising, but if your partner becomes curious about your blind spots, tries to unravel them, and tries to share that vulnerability, it can help create a much deeper intimacy.

Don’t go to bed angry.

You might have heard it before, and yes, it might be a cliche, but that doesn’t mean that it does not hold any validity. Going to bed angry is always trouble and invites further conflicts. 

If you have an argument in the evening, do not discuss it, especially if you’re both tired and want to sleep. Pause the fight, set a time to talk about the conflict for the next day, say goodnight, and take a good nap. However, while pausing an argument is a good idea, forgetting the fight entirely is not an option. It would be best always to discuss the things that make you unhappy and come to a mutual decision.

Be sexually active

Last but not least, physical intimacy is a vital part of any relationship, and a sexually active couple is always seen to have respect in a relationship. Affectionate touch is proven to enhance levels of oxytocin in the body. It is a hormone that is directly associated with love and attachment.

Furthermore, sex can maintain healthy blood pressure, lead to better sleep, reduce stress, and even prevent colon cancer! In short, couples who have sex regularly claim to have a more respectful relationship and don’t come off as “cocky” to each other. (No pun intended).

Final thoughts 

In the end, you should always keep in mind that relationships are not a race but a marathon. It’s all about taking one step at a time and holding on to each other regardless of the circumstances. No matter the achievements or the pitfalls, at the core of every healthy relationship, you will find trust, honesty, and respect towards one another. 

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