“What Happens to Your Body When You Drink Alcohol? What Happens When You Quit?”

Moderate drinking may help your health, but heavy boozing only hurts it. Here's how alcohol affects your body and your health. Alcohol is one of the few socially acceptable drugs that people consume regularly. When it comes to the effects of alcohol on the body, it's not all bad, but it's also not all good. Read on for the nutrition of alcohol and what alcohol does to your body, in moderation and in excess.

ALCOHOL NUTRITION: The calories in alcoholic beverages can vary based on their percentage of alcohol (and added ingredients). Higher-alcohol drinks generally have smaller serving sizes. Here are the usual calories in several common alcoholic beverages:

• Sparkling Wine (Champagne, prosecco): 5 oz., 125 calories
• White Wine: 5 oz., 125 calories
• Red Wine: 5 oz., 130 calories
• Light Beers (pilsner, helles, lager): 12 oz., 100 calories
• Medium Beers (IPA, APA): 12 oz., 190 calories
• Heavy Beers (IIPA, stout): 12 oz., 220 calories
• Malt Liquor: 12 oz., 210 calories
• Liqueurs: 1.5 oz. (1 shot), 170 calories (can vary with additional ingredients like sugar and cream)
• Distilled Liquors (rum, vodka, gin, whiskey): 1.5 oz. (1 shot), 100 calories

DEHYDRATION: Dehydration is more than just a parched feeling—it can contribute to neurological, urological, circulatory and gastrointestinal disorders over time. When you drink alcohol, it suppresses the hormone in your body that helps your body stay hydrated, called the antidiuretic hormone. Alcohol itself is also a diuretic, which means it draws water out of your body. When you get dehydrated from alcohol consumption, it can also lead to electrolyte imbalances. The seriousness of electrolyte imbalances depends on the severity of your dehydration. For example, sometimes rehydrating with a drink with electrolytes, like coconut water or a sports drink, can do the trick. Other times, these imbalances can be serious and require medical treatment. One way to limit the dehydrating effects of alcohol is to alternate a glass of water between alcoholic drinks. A study published in the Journal of the International Society of Sports Nutrition found that those who drank beer and water after exercising were just as hydrated as those who drank only water.

BREAST CANCER: As little as one alcoholic drink per day can raise your risk of breast cancer. Drinking alcohol can raise estrogen levels. Increased estrogen in the body is a known risk factor for breast cancer and can even result from low levels of alcohol consumption. When your body breaks down alcohol, it creates byproducts which may be carcinogenic. The more you drink, the harder it becomes for your body to clear them out. Women are particularly vulnerable to carcinogens from puberty through their first pregnancy, so the timing of alcohol consumption plays a role as well. On the bright side, eating a balanced, nutritious diet can be protective against these alcohol byproducts. For example, women who did not consume the recommended daily amount of folate (400 mcg) regularly were at a heightened risk compared to those who did.

GUT HEALTH: Drinking alcohol can influence the composition and metabolic function of your GI tract. Alcohol causes our stomach cells to produce excess amounts of gastric acid. This can cause stomach irritability and nausea. Ongoing overconsumption of alcohol has been shown to cause oxidative stress that promotes the development of alcoholic liver disease, along with other conditions. Probiotics have been shown to help repair the GI damage, once drinking stops.

PANCREATIC HEALTH: Alcohol is the second most common cause of acute pancreatitis, with risk increasing substantially when someone has more than five drinks a day. Luckily, there has been no association found between moderate wine or beer consumption (one to two drinks daily) and pancreatitis. There are a few reasons why too much alcohol doesn't agree with your pancreas. Ethanol from alcohol promotes the initial pancreatic injury by inflaming and plugging the cells around the pancreas. Continuing to consume excessive amounts of alcohol inhibits the body's ability to repair the damaged cells. Diets high in nutrients such as thiamine, folate, fiber and vitamin D have been shown to be protective against pancreatic damage.

LIVER HEALTH: The liver is the first organ many people think of when talking about alcohol. It is well-established that excessive drinking can lead to fat accumulation in your liver and, ultimately, cirrhosis. Fortunately, early stages of liver disease are reversible, but cirrhosis is not. Body fat is highly influenced by alcohol and can have a profound impact on your liver health as well. In a healthy body, fat tissue is necessary and important for longevity. However, over time, excessive alcohol consumption breaks down fat cells and sends them to the liver, where they can accumulate and lead to chronic liver disease. Obesity has been found to exacerbate this effect. Regular exercise has been found to reduce fat accumulation in the liver, and it improves body composition in general, which provides additional protection from liver disease.

BRAIN HEALTH: A 2018 study in the BMJ found that, after 23 years of follow-up, the lowest incidence of dementia was found in adults who drank between one and fourteen drinks each week (two or fewer drinks per day). Surprisingly, they found that abstainers had the highest rates of dementia; and, unsurprisingly, heavy consumption greatly increased the risk. Moderate alcohol consumption prevents gaps from forming when brain cells naturally die; however, science is still unsure of the mechanisms for this. Additionally, a study in Molecular Psychiatry found that heavy drinkers, specifically men, had significantly more behavioral and social problems than moderate drinkers or abstainers. One nightly glass of wine or beer may be the sweet spot for staying mentally sharp.

HEART HEALTH: Moderate alcohol consumption boosts the good HDL cholesterol in our blood, which promotes clean arteries while also reducing inflammation (moderate is defined as one drink per day for women, and two for men). Better yet, low amounts of alcohol can also improve blood flow and blood pressure. This reduces your risk of heart attacks, strokes, heart failure and artery disease. On the other hand, heavy drinking (five or more drinks daily) sabotages these benefits and actually increases blood pressure, which can be an additional risk for heart disease.

BONE HEALTH: Booze may boost your bone health as well, when consumed in moderation. The same increases in sex hormones (estrogen and testosterone) that can be a risk factor for reproductive cancers can increase bone density. Wine and beer may be more beneficial than spirits due to their antioxidant content. However, chronically consuming high levels of alcohol can damage your bones and deplete your body of minerals essential for bone health. In studies with rats, vitamin E has been found to improve the negative bone health outcomes associated with alcohol; however, more research is needed to form a conclusion.

BOTTOM LINE: Alcohol is widely available and consumed, someway or somehow, in many cultures. The research is promising about the health benefits of consuming moderate amounts of alcohol. However, that is not to say you should pick up the habit if you don't already drink. What is well-established is that abuse of alcohol is incredibly damaging to numerous organs in your body. Alcohol can have a place in a healthy diet when consumed responsibly and in moderation. Cheers to that!

 

Jessica Ball, M.S., R.D., Eating Well, Updated December 11, 2019

“What Happens to Your Body When You Quit Drinking?”

The scoop on why you'll lose weight, get better sleep and feel better overall.

Whatever your alcohol intake-whether you only indulge in a single celebratory Friday-night drink or pour yourself an Olivia Pope-size glass of wine every single night-there are a bevy of benefits to going booze-free. You already know many of them: weight loss, better sleep and a happier, healthier mood. But what, exactly, happens inside your body that makes not drinking so great?

"Alcohol is a toxin," Sal Raichbach, Psy.D., LCSW, chief of clinical compliance at Ambrosia Treatment Center points out. "As it enters the bloodstream, it impacts every organ system and takes a toll on the normal processes of the human body. So, if you stop drinking, then your body doesn't have to go through that recovery process the next day." Here's what happens to your body when you stop drinking—on the outside and inside.

YOU'LL LOSE WEIGHT: If you've ever gone even a week without your favorite cocktail, you've likely noticed your clothing fits a little more loosely. (Hello, skinny jeans!) That's because when you cut out alcohol's empty calories, your body can focus on burning the other calories you consume. "Alcohol contains empty calories, which don't offer nutrients," Raichbach explains. Those empty calories aren't as satisfying as energy from whole foods with nutrients like protein and fiber and fat, so you're likely adding alcohol's calories on top of your nutritional needs. If you eat an adequate amount to maintain your weight, any excess calories will be stored as fat. It's true that most drinks only pack 100 to 200 calories per serving, but that adds up, says David Greuner, M.D., surgical director at NYC Surgical Associates. "Though no longer considered an exact measure, 3,500 calories translates to approximately one pound of weight," he says. So: "By simply eliminating nightly cocktails or weekend binges, you can potentially shed a couple of pounds by month's end."

YOU'LL SLEEP BETTER: Even drinking once or twice a week can wreak havoc on your sleep schedule, Raichbach says. "People who quit drinking often notice that their weekends are more productive and restful because their sleep is restorative," he describes. That may seem counterintuitive-especially for people who struggle to fall asleep at night. "Even though alcohol makes you sleepy, it's not a useful sleep aid," Raichbach explains. "Moderate alcohol consumption diminishes your quality of sleep by reducing the production of melatonin, a hormone that tells our bodies when to sleep and when to wake up. It also increases another chemical that affects sleep regulation, adenosine." What's more, Greuner adds, consuming alcohol forces your brain to work in alpha waves, which is a meditative or resting wave state we typically experience when we're awake. With these hormones, chemicals and brain waves out of whack, you'll find yourself waking up in the middle of the night-or needing to nap at work. And restorative REM sleep can be elusive. Cutting out alcohol can help you sleep soundly through the night.

YOU'LL GET SICK LESS: Prone to head colds? Your nightly glass-or three-of wine could be to blame, says Greuner. While light to moderate drinking shouldn't increase your susceptibility, "even a single episode of binge drinking can lead to exertion on the immune system and cause inflammation-a common cause of many ailments." When you refrain from drinking to excess, you'll reduce and reverse inflammation. And because of that "over time, your immune system will be strengthened," Greuner explains.

YOU'LL IMPROVE YOUR DIGESTION: The liver is responsible for cleansing the body of toxins-including alcohol. When you take alcohol out of the equation, "the liver doesn't have to deal with metabolizing ethanol and can focus on being the body's filter for other toxins that we naturally encounter," Raichbach says. Drinking too much can also cause fatty liver disease, inflammation of the liver and, over time, cirrhosis and liver failure. Be sure to talk to your doctor if you're taking any medications. Some medicines interact with alcohol and can increase the risk of liver damage from drinking. Plus, our digestive system deals with alcohol differently than other toxins. Alcohol, particularly fermented beverages like beer and wine, can cause stomach cells to overproduce gastric acid, which can irritate the stomach. Excessive alcohol intake can damage the lining of the GI tract as well. "As soon as alcohol enters the body and travels into the esophagus," says Raichbach, "it's already doing damage to cells that digest our food. Studies show that it continues to affect the digestive system as it enters the stomach, where it can negatively affect the lining of the stomach and cause ulcers in the gastrointestinal tract." While you likely wouldn't see these effects with moderate alcohol consumption, stopping drinking eliminates this risk entirely.

YOU'LL STAY MORE HYDRATED: "Alcohol is a diuretic, meaning that it increases the rate at which you expel water from your body as urine," explains Raichbach. The need to go or not go to the bathroom begins in your brain, as your pituitary gland releases antidiuretic hormone (ADH) that tells your kidneys it's time to retain water. Drinking even small amounts of alcohol can have a temporary diuretic effect. "Alcohol causes ADH levels to drop, and as a result, the kidneys produce more urine and retain less water," Raichbach says. "When you stop drinking alcohol, you restore ADH levels to their natural state, and your kidneys expel the appropriate amount of water." By retaining water and staying hydrated, your whole body will feel better. “Our bodies are entirely dependent on water," he says. "Every cell in our body uses water in one way or another. It's essential for circulation, maintaining body temperature, and helps to get rid of waste. Without proper hydration, the heart must work harder to pump the same amount of blood, and your kidneys will eventually start to fail."

YOUR SKIN WILL LOOK BETTER: Another plus to rehydrating your body is that your appearance may improve. "Though moderate drinking may not present a large number of immediate life-threatening concerns, it can quickly take a noticeable toll on your appearance-even after one night of overindulging," warns Greuner. "Less water in the body leads to some immediate and visible effects, including dry and more wrinkled skin, red cheeks, eczema and blood-shot eyes." But take a night-or a month-off from drinking, and you'll likely be happier with what you see in the mirror. "With the avoidance of alcohol and proper hydration, your skin should soon return to its normal healthy state," he says.

YOU'LL FEEL LESS ANXIOUS: You likely already know that alcohol is a depressant. As such, alcohol "directly affects the brain and neural networks, impacting almost every one of the brain's processes," Raichbach says. "A healthy brain that isn't impaired by alcohol maintains a balance of neurotransmitters like GABA and dopamine." On the other hand, he says, "Alcohol throws off the levels of neurotransmitters that regulate emotions and behavior, and control cognitive abilities." When you drink, your GABA and dopamine levels deplete, and you may feel tired, anxious and depressed when the intoxicating effects of alcohol wear off, Raichbach says. But taking a break from alcohol allows your brain to restore the balance of feel-good hormones.

BOTTOM LINE: The recommendations around drinking caution not to start if you don't already drink, but say that in moderation—one glass per day for women and two for men—alcohol can be part of a healthy diet and lifestyle. Besides the above-mentioned benefits of going sober, as little as one drink a day has been linked with an increased risk of breast cancer. Plus, certain populations—including pregnant women, people under 21 and people with certain medical conditions—shouldn’t drink at all. Whether you're considering cutting back, doing a 30-day dry month or giving up alcohol entirely, you'll likely reap some benefits—but drinking in moderation can be OK too.

Jillian Kramer, Eating Well, Updated November 25, 2020

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Eating Well and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Eating Well and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Eating Well and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Eating Well and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Eating Well, Eating Well employees, others appearing on the Site at the invitation of Eating Well, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“25 Genius Ways Fitness Trainers Stay Motivated to Exercise”

 

The smart tricks personal trainers and fitness instructors use to drag themselves to the gym—because even your perky Pilates instructor needs a pick-me-up once in a while.

SECRETS TO STAYING MOTIVATED: If it were easy to stay motivated to work out, then we'd all have rock-hard abs. Alas, the drive to get out of bed for an early morning sweat session is elusive, except for those infectiously positive and perky fitness trainers and instructors—or so you thought. Even they need some encouragement once in a while. We asked four inspiring exercise experts to share what motivates them both in and out of the gym and studio. Their advice could be the extra nudge you need.

TAKE A NEW CLASS: Your favorite instructors are great teachers, but they're still students, too. "Just like my clients, I oftentimes need to be told what to do when it comes to my exercise routine," says Annie Mulgrew, program director at CityRow in New York City. "I'll take a class at my studio or another studio with an instructor friend," she says. "I always feel better afterward!" Mulgrew says group fitness is more than just a workout, but an opportunity to see what other instructors are doing and get new ideas. "We're still consumers of group fitness."

TREAT YOURSELF EVERY DAY: To stay on track with a healthy, balanced diet, Mulgrew says she gives in to temptation one time every day. "If I allow myself a treat, I'm way less likely to overindulge or binge," she says. "One glass of wine is perfect, but a whole bottle? Derailing." This smart eating strategy is the reason many authorities say trendy or restrictive diets simply don’t work. You end up craving the self-banned food even more, increasing your odds of binge eating or falling off the wagon completely.

PUMP UP THE JAMS: Music can be an incredibly powerful mood booster. In fact, research has shown that listening to happy or sad music can actually directly alter the way you perceive the world—powerful stuff! Los Angeles-based personal trainer Astrid Swan harnesses the power of music to get her ready to take on the world. "No matter what the situation is—an early wake-up call, sprints on the treadmill, or just having a life moment, music brings me back to me," says Swan. Need a quick jolt? She says to turn up the dial "on the volume and on your workout." One song that always works for this fitness pro: "Stronger" by Britney Spears.

GIVE YOURSELF A PEP TALK: Whether it's a family member's words of encouragement that have stuck with you, or lyrics from a familiar song, keeping a mantra, catchphrase or motto handy when you need a boost of confidence or determination can work wonders. For Swan it's simply "Let's go! I've got this." "If I'm going into a meeting, or totally dying during a workout session, I'll say it [to myself]," she says. "I say it to my clients, too! 'You've got this. You just have to believe'."

PLAN A POST-WORKOUT MEAL: Having a food in mind for your post-workout nosh will motivate you to crush your sweat session. Erin Bulvanoski, trainer at KORE New York, says it helps her really work for that snack she's craving. "I love finding a great smoothie shop after class," she says. "It's something I get excited about." That said, don't overdo it—remember these tips for avoiding a post-workout binge.

CONNECT WITH FRIENDS: A workout buddy holds you accountable for the time and effort you put into your workouts—research proves it. Plus, socializing as you sweat can make exercise more fun. Bulvanoksi says she enjoys staying connected to and touching base with her favorite clients. "I love inviting my friends to join me in class, too," she says. "The more people I have to look forward to see, the more I feel motivated to be at the top of my game.”

PRACTICE BEING MINDFUL: The art of being in the moment, blocking out all the external day-to-day stressors that can get in the way is sometimes easier said than done, but this kind of mindfulness is something Daniela Iannone, personal trainer and instructor at Prime Cycle in Hoboken, New Jersey truly believes in and follows. "For many people in my class, the 45 minutes they spend with me is the only time during their day that they have to themselves," Iannone says. "I tell them to give that to themselves and focus on the task at hand. Where your mind goes, your energy goes with it."

SURROUND YOURSELF WITH POSITVE PEOPLE: Mulgrew says spending time with positive, hard-working co-workers and friends makes her want to follow their lead. "If I'm having a rough day, my team keeps me focused on the good, and helps me power through," she says. It's nice to surround yourself with friends who have similar interests, but Mulgrew says it's just as important to be with people who are doing things you want to be doing. If you see other people living healthfully, those actions could become habits for you, too. "If you have someone helping you to stay consistent, it's a game-changer," says Mulgrew.

LISTEN TO YOUR BODY: Your body could be telling you things you may not want to hear. Mulgrew says that sometimes her body wants to push her out of her comfort zone. "So, I look around at other people at the gym or in class and tell myself if they can do it, so can I." Other times though, your body might be warning you to stop. "There's nothing wrong with taking a break, and there's nothing less motivating than an injury," says Mulgrew. "If my body feels too fatigued or I feel discomfort in my muscles or joints, I back off. Staying safe and healthy allows for longevity, and that's really what it's all about.”

GET IN THOSE STEPS FOR THE DAY: You signed up for spin class only to realize it was at the location across town. Instead of dreading the commute, make good use of that time! "Sometimes to get motivated for class, I force myself to run, walk, or bike there instead of taking the subway as a way to get my blood flowing and endorphins up," says Bulvanoski. Studies have shown that exercising outdoors (or in this case, taking the scenic route to class) offers bonus benefits like improved mood and, weather permitting, an extra dose of Vitamin D.

THINK ABOUT WHAT YOU CAN ACCOMPLISH RIGHT NOW: You might have a larger goal in mind—dropping pounds, training for a marathon—but it's crucial to remember all the baby steps it takes to get there. During her high-intensity classes, Bulvanoski asks clients to set goals for themselves that they aim to complete during the hour-long class, and she sets one for herself, too. "Tangible things to achieve are always a stronger motivator to be at your best," she says.

WATCH YOURSELF: The floor-to-ceiling mirrors surrounding most studios are not there to torture you. Sure, you may feel a little awkward while you're getting the hang of a particularly challenging move, but looking in the mirror can help perfect your form over time. The mirror helps show Bulvanoski just how hard she's working. "Seeing my muscles work is a huge motivator," she says. "The more fun and fitted I can get my workout clothes, the more I can clearly see the goals I'm trying to achieve—and look good [while] doing it!"

DRINK MORE MATCHA: A caffeine jolt before the gym may enhance exercise results. In an International Journal of Sport Nutrition and Exercise Metabolism study, trained athletes who took in caffeine pre-exercise burned about 15% more calories for three hours post-exercise, compared to those who ingested a placebo. If you're not much of a coffee drinker but still want a quick caffeine fix, try matcha, a powdered form of green tea. "A matcha green tea latte with almond milk is my go-to," says Swan. "It's my only caffeine intake, so I get a surge of energy!" The spotlight on matcha has grown brighter recently, and for good reason. Because you are drinking the whole tea leaves (instead of only steeping them) matcha drinks are a more potent source of nutrients than traditional teas. Matcha is rich in antioxidants that may protect against heart disease and cancer, as well as help regulate blood sugar and blood pressure.

SCROLL THROUGH YOUR NEWSFEED: "Sometimes I check in on fitness hashtags on Instagram to see what other people are doing," says Iannone. "Seeing bodies in motion and images of strength motivates me." Remember the point is not to compare yourself to others (everyone's health journey and physique is different). Instead think about what or who inspires you to get moving and believe in yourself, and then follow instructors, trainers, or studios on social media for some fitspiration. It's not a bad idea to follow your favorite magazines either (cough, @healthmagazine).

THINK ABOUT HOW YOU’LL FEEL AFTER: "I work out for my sanity, not vanity," says Swan. "Workouts are my therapy. I know if I don't get to release those endorphins, I'm not as carefree." Exercise has long been shown to have lasting mental health benefits well after you complete a workout. Activity (even just a walk around the block) is said to reduce stress, boost your mood, and improve self-esteem. Those awesome psychological effects should be motivation enough to get you up and out.

BE THANKFUL: It's all too easy to get caught up in your own problems, frustrations, or never-ending to-do list, but Iannone finds it helpful to back away from complaints and consider what she has to be thankful for. She reminds herself and her clients that they each have the basic ability to move. "Be grateful that you have two legs that work," she says. "Don't take that for granted." It's this gratitude that keeps Iannone moving forward each day. "I think about people who can't move, and it puts everything in perspective for me.”

SET THE MOOD: What wakes Iannone up in the morning? Techno. Admittedly not a morning person, she says she prefers energetic music in the early hours to pump her up. "Music is fuel for your body," she says. "Feed the excitement and passion to keep going forward." Although the beat gets her moving in the morning, lyrics help maintain her drive. In one of Iannone's favorite songs, "The Fire" by The Roots, she loves the lyrics "I am the definition of tragedy turned triumph," which she says remind her of overcoming adversity and not giving up.

GO SHOPPING – DRESS THE PART: They say when you look good, you feel good. Sounds like an excuse to go shopping! And Swan is definitely on board, "I'm not going to lie, a new gym outfit gives me motivation," she says. "Brand new spandex or a killer sports bra is just like buying the perfect little black dress." More than just retail therapy, stepping into fun new workout wear could be just the boost of self-love you need in order to stick to a weight loss goal or rigorous training schedule. And new research suggests that dressing for an activity can actually boost your performance of a task. So hopefully if you dress like a tennis pro, you'll play like one, too.

TAKE A BREATHER: Sundays are typically rest days for Swan, but if you happen to find her in the gym that day, it's not because she's working out seven days a week. "I give my body a full day's rest no matter what," she says. "Physically, it's the best time for your muscles to recover, and it's so important for your muscles to be able to grow, but a full day's rest is going to rest your mind, too. Allow yourself to decompress." Schedule rest days just as you would workouts to avoid overuse injuries and ample time for muscle repair. And remember, a good rest mentally and physically prepares you to bring your A game to the next workout.

CHANGE YOUR MIND: There is no such thing as a quick-fix solution for your health and fitness goals, reminds Iannone, and she believes the first step starts inside you. "It's not just about working out," she says. "It's about working within." The fitness philosophy by which she lives and teaches encompasses this theory: "Change your mindset to change your life!" you'll often hear her screaming to a packed spin studio. "You have to approach fitness and life from a strong, positive, persistent place. Be brave in all that you do."

EAT OFTEN: You hate being hangry just as much as your friends hate to be around someone who's irritable from a rumbling stomach and low blood sugar. Avoid that feeling and make sure you have the energy needed to take on your next workout by eating throughout the day. The key is to think small, satisfying snacks, not full, heavy meals. Swan says she eats every three hours, which means she prepares for her day and any possible delays the night before. She chops fresh fruit and veggies, and grabs to-go almond butter, Greek yogurt, and raw nuts to put in a cooler she takes in the car.

SET ATTAINABLE GOALS: Setting an extremely lofty, unrealistic, or unhealthy goal is just setting yourself up for failure or exhaustion, says Mulgrew. "If you don't make the progress you want to see in the short-term, you could say 'oh this doesn't work, so I just won't do it'," she warns. The key thing for her to remember and what she tells clients is that consistency and longevity are more important than a looming right-now goal. "My goal is to live a healthy lifestyle, and to be an active human," she says. "Resting for a day or going for a walk, in the long run, doesn't matter. There's so much room for breaks.

GRAB A PEN: A journal is a place for Iannone to hold her sudden inspirations. "I come up with phrases or mantras that pop into my mind and write them down or create a [digital] poster to share with my followers online," she says. Feeling unmotivated? Look back on all those positive vibes you wrote before. You might know that food journaling or recording your food intake throughout the day can help you lose weight. But did you know regularly jotting down your feelings could have positive effects on your mind as well? Journaling has been shown to help manage anxiety, reduce stress, and prioritize your feelings by acting as a healthy outlet to express emotions.

FIGHT BOREDOM: You've probably heard an instructor tell you that if a move or class doesn't challenge you, it doesn't change you. Not only are they referring to the physiological effects from exercise, but they're also warning you against complacency. Mix things up to avoid the same old routine or you'll quickly become bored and unmotivated. "If I start to get bored, I know something needs to be adjusted," says Iannone. "I take it back to the books, the images, and the music because that's what works best for me.”

DO WHAT YOU LOVE: Although Iannone stopped formally practicing dance by the time she entered adulthood, that passion for movement and activity is what ultimately led her to pursue a career in fitness. "It was health-related and kept me mobile," she says. "I get to see different people every day and stay moving. This work makes me better." Think about some of your favorite hobbies or activities. Even if you don't turn that passion into a career like Iannone, it's important to maintain your connection to what makes the best healthy, happy version of you.

BY: Alyssa Sparacino, Health Magazine, November 04, 2015

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.