glucofort ingredients review

Glucofort Ingredients Review + A Better Alternative (2023)

I came across Glucofort as it seems to be gaining popularity in the health field. After reviewing it, I thought it important to break down Glucofort and its’ ingredients for people to understand what it does…and doesn’t do.

Stay tuned until the end for a much better alternative to Glucofort.

Glucofort Review From A Health Coach

Glucofort Review
Review Summary
Glucofort is overpriced or what it is and not knowing the dosages of the ingredients makes it impossible for me to recommend.

There is a better alternative which you can find at the end of this review.
Use the most common ingredients known to lower blood sugar
May be effective at lowering blood sugar
Way overpriced
Hides ingredient dosages behind a proprietary blend
Corny marketing

Overall Score

I’ll admit, the marketing is slick. It makes Glucofort look superior to most other glucose support products out there. But is it?

As a personal trainer and health coach, I would NEVER recommend this product to any of my clients. It’s not an innovative or earth-shattering supplement. I’ll break down and review the ingredients in Glucofort for you to understand why.

Review of Glucofort’s INgredients

Glucofort ingredients 4

Vitamin C

Evidence – possible link to lowering blood sugar in diabetics, inconclusive
Studied Dosage – 1000mg
Glucofort Dosage – 50mg

Vitamin C is a water-soluble vitamin that is found in a variety of fruits and vegetables. It is also used as a nutritional supplement. Vitamin C is a potent antioxidant that helps reduce inflammation and helps the body to heal.

But does it lower blood sugar? Only a handful of small-scale studies have been done and the evidence is far from conclusive.

vitamin C may be beneficial in decreasing blood glucose and lipids in patients with type 2 diabetes

The studies that showed promise used a dose of 1000mg/ day which is far above the 50mg in Glucofort.

Vitamin E

Evidence – weak, inconclusive
Studied Dosage – 200iu – 1600iu
Glucofort Dosage – 1500iu (15mg)

Some studies suggest that it may not be as beneficial as originally thought. In one study, researchers found that there was no significant difference in glycemic control between those who took vitamin E, those who took a placebo, and those who did not take any vitamin E.

Although it is a powerful antioxidant, it can also increase the risk of blood clots. If you have diabetes and are looking for a way to lower your blood sugar, vitamin E supplements may not be the best solution. The decision to take vitamin E supplements should be made on a case-by-case basis.


Evidence – possible link to lowering blood sugar diabetics, inconclusive
Studied Dosage – 1.5mg – 15mg
Glucofort Dosage – 300mcg (3mg)

A review of 5 studies concluded that Biotin supplementation may decrease fasting blood glucose levels.

Biotin helps to increase the production of insulin in the body. It also helps to improve the body’s sensitivity to insulin. If you are not getting enough biotin, it could lead to insulin resistance. If you have high levels of insulin, it could lead to high blood sugar levels.

Magnesium Oxide

Evidence – possible link to lowering blood sugar in diabetics, inconclusive
Studied Dosage – 250mg – 450mg
Glucofort Dosage 125mg

Magnesium can reduce the risk of heart disease, stroke, and diabetes. However, there is still some debate about the effectiveness of magnesium supplements.

Oral Mg supplementation could have an effect on glycaemic control in T2DM patients. However, the clinical trials so far are not sufficient to make guidelines for clinical practice.

In addition, the magnesium in Glucofort is underdosed and uses a cheap form of magnesium with low absorption.

Licorice Root Extract

Evidence – none in humans
Studied Dosage – n/a
Glucofort Dosage – n/a

Licorice root has been used for centuries to help with various health issues such as gas, bloating, and even cancer. However, there is some evidence that suggests that licorice root may also lower blood sugar levels.

A single study done on rats in 2011 is the only source I could find. To my knowledge, there are no human studies done to assess the possible effects of licorice root on diabetes.

Cinnamon Bark

Evidence – possible link to lower blood sugar, inconclusive
Studied Dosage – n/a
Glucofort Dosage – n/a

In the past, cinnamon bark has been used to help treat diabetes and control blood sugar levels. Although research is not conclusive, some studies suggest that cinnamon bark may help lower blood sugar levels.

Despite numerous studies, it still isn’t clear whether cinnamon helps lower blood sugar in people with diabetes. Some studies have shown a benefit from the spice. Others haven’t.



Evidence – weak, inconclusive
Studied Dosage – 500mg
Glucofort Dosage – n/a

Guggul, a natural remedy that comes from the fruit of the guggul tree, is supposed to be helpful in lowering blood sugar levels. However, the only studies that showed promising results were done on rats.

The only study done on humans had no effect on lowering blood sugar compared to the placebo.

The current study showed that 8 weeks of complementary use of Boswellia serrata gum resin with a daily dose of 500 mg had no better glucose and lipid-lowering effect than placebo in diabetic patients.

Bitter Melon

Evidence – possible link to lower blood sugar, inconclusive
Studied Dosage – n/a
Glucofort Dosage – n/a

Bitter Melon may help lower blood sugar levels. However, there is little evidence to prove this. 

Some studies show bitter melon can lower blood sugar and A1c levels in people with type 2 diabetes. But other studies have been far less promising, so research goes on.


Gymnema Sylvestra

Evidence – possible link to lower blood sugar, inconclusive
Studied Dosage – 200-400mg
Glucofort Dosage – n/a

Gymnema Sylvestra (GNS) is a plant extract that has been used in Ayurvedic medicine for over 2000 years. It has been found to be effective in lowering blood sugar levels and insulin sensitivity.

The effects of GNS were first reported in a 2008 study in the “American Journal of Managed Care”, in which GNS was found to have a potent effect on insulin sensitivity.

GNS works on two levels.

First, it increases the production of a hormone called adiponectin. Second, it upregulates AMPK, which is a protein that helps the body utilize glucose.

GNS was found to be more effective in lowering glucose levels in the liver and muscle than in the pancreas.

GNS was found to be more effective in lowering glucose levels in people with metabolic syndrome. The study found that GNS increased glucose utilization in muscles and the liver, and it also increased insulin sensitivity.

Alpha Lipoic Acid

Evidence – possible link to lower blood sugar, inconclusive
Studied Dosage – 600-1800mg
Glucofort Dosage – n/a

Alpha Lipoic Acid is a naturally occurring antioxidant found in many foods. It is sometimes prescribed by doctors as an alternative to insulin for diabetes.

However, a recent study has shown that alpha lipoic acid does not help lower blood sugar levels in people with type 2 diabetes. The study was published in the Journal of Experimental and Clinical Medicine. The article was conducted by scientists at the University of British Columbia.

The findings of some of the clinical trials in which lipoic acid administration has been tested in diabetic patients during the last 10 years are summarized. It appears that the clearest benefit of lipoic acid supplementation is in patients with diabetic neuropathy.


Evidence – none
Studied Dosage – n/a
Glucofort Dosage – n/a

No studies done to explore lowering blood sugar levels.

White Mulberry

Evidence – weak, inconclusive
Studied Dosage – n/a
Glucofort Dosage – n/a

White Mulberry has been getting a lot of buzzes lately. Although the fruit has been used for years in traditional Chinese medicine, it is only recently that it has become popular in the West.

There are many health benefits of White Mulberry, but does it work to lower blood sugar levels? Research shows that White Mulberry may lower blood sugar levels in certain individuals.

Frequently Asked Questions

Is Glucofort fda approved?

Glucofort is produced FDA registered facility, but Glucofort is not FDA-approved.

Is Glucofort safe?

Glucofort is generally safe. All the ingredients in Glucofort exist naturally in nature. It is still a good idea to research and ask your doctor if it is safe for you, especially if you have other health issues or take medication.

Glucofort Final Review – Should You Buy?


There are 2 main reasons why I suggest you don’t buy Glucofort:

1. Glucofort is overpriced

If you want to buy 1 bottle to test the product and see if it works it’ll run you $69 plus shipping. This is asinine.

In order to get Glucofort at its lowest price of $49/bottle you must buy 6 bottles at once, dropping $300 at once. Given that each bottle is good for 30 days, you’re paying $49/mnth for this product.

2. Glucofort has a proprietary blend that hides dosages

This may be biased as I have a pet peeve for proprietary blends.

There’s no way to know if there’s an effective amount (based on studies) of each ingredient in Glucofort.

There’s no reason to hide this information as none of the ingredients are new or groundbreaking.

Therefore, I’ve come to the conclusion that dosages are hidden to hide their ineffective amounts.

Is there an alternative to Glucofort?

Thankfully, yes.

After much research, I discovered a supplement that:

  • takes the best of Glucofort
  • adds berberine
  • uses proper dosages
  • is not overpriced.

The supplement I found is called GluControl by Essential Elements.

glucofort alternative
What's a healthy lifestyle for a child Keep Your Child Fit

What’s a healthy lifestyle for a child? Keep Your Child Fit

Being overweight is unhealthy. Being underweight also has health risks. Research proves that about 80% of overweight children grow up obese. It increases their cancer risk and can lead to bullying and low self-esteem. Then, you want your child to be healthy.

Pause for a moment and think about your own exercise and eating habits. What would you say about them? Would you like your kids to have habits like yours, or could they do better? How can you get your children to stay active and have good eating habits?

Keep Your Child Fit and Healthy

Talk to your kids about the importance of being healthy

Teach them that different types of food give different types of energy.

Help them understand that if they want to get big and tall, they need building blocks – food with natural nutrients.

Encourage Them To exercise or move their bodies daily

Help them to understand that their body is meant to move.

Convince them that when they do this, they will fall sick less and can play with their friends more.

You could tell your kids to exercise directly. But a more effective method is to squeeze in a bit of exercise at different times during the day. They may not even notice it.

You can tell them to walk the dog or take them to the playground, so they can play with their friends. Climbing or swinging on the monkey bars can help strengthen their muscles.

Take a walk with them before or after dinner

Surprise them with gifts they can use for exercise, like bikes and skateboards. They can even use these as a means of transportation to school instead of you constantly dropping them off.

Make exercise fun

Teach them your favorite active games or sports. Put on some dance music and jam to it.

Challenge them to beat you in a race. Team sports like basketball, soccer, swimming, and karate are also fun.

Limit unhealthy and calorie-rich temptations

Control what foods you buy and eat. The availability of high fat, sugary, or salty snacks will prevent your kids from developing healthy eating habits.

Kids naturally eat what is available at home—stock up on fruits, vegetables, lean meat, and proteins.

You can also learn recipes for healthy snacks and prepare them together.

Limit screen time

What do we often do when watching something on our phones, computer, or TV? We mindlessly snack. That is not a good habit to encourage in your children. When they have nothing to do, encourage them to keep busy with things other than watching screens.

Eat as a family

Unless they have special dietary concerns, they should eat what the family eats. Kids are more likely to eat their fruits and vegetables if they see everyone else doing so.

What if your kids are against the idea of eating together? They will be more willing if you try to involve them in the meal preparation process. You can encourage them to invite their friends to dinner occasionally to make them more likely to want to eat with the family.

Another important tip is to avoid using mealtime as an opportunity to give lectures.

Practice portion control

This training helps children eat what they need, not simply because they want to. Serve food on smaller plates to make meals look larger. Dish them out on the counter, not at the dining table.

If food is at arm’s length, they will be encouraged to reach out for seconds, but if it’s on the counter, they will think twice about it.

The goal is to keep your kids healthy, not to starve them. Make sure they are receiving a healthy, balanced diet. Don’t forget to commend your children for their effort in obeying you.

As you work on helping them, ensure that you help yourself, too. Don’t ignore your health. Your kids need you alive. You love them dearly, so help them develop healthy habits they will carry throughout their lives.

exertion headache when exercising and after exercise

How To Avoid Exertion Headaches During And After Exercise

Exercising regularly provides you with many benefits. You can boost your mood, slim down, and reduce your risk for many serious medical conditions. However, there’s one less pleasant result that may surprise you. That’s exertion headaches that typically occur when exercising or after exercising.

They usually involve pain on both sides of the head and can last from 5 minutes to more than 2 days. An estimated 12% of adults experience these symptoms. That increases to as much as 40% if you have a history of migraines.

Exercise exertion headaches have many causes, and most are easily treatable once you understand what’s happening. Learn more about home remedies and when to seek medical care.

Common Causes of Exercise Exertion Headaches

  • Dehydration
  • Low blood sugar levels
  • High blood pressure
  • Poor posture
  • Breathing improperly
  • Stress induced tension
  • Scents such as cologne, perfume, body spray

Change Your Workout Habits

Pace yourself

Most exercise headaches are the simple exertion type, suggesting that you may be trying to do too much too soon. Increase your fitness goals gradually. Break up your workouts into shorter and more frequent sessions.

Warm up

Give your body time to adapt. Warming up slowly increases your heart rate and circulation. Ride a stationary bike for 10 minutes or march in place swinging your arms.

Adjust your posture

Poor form puts more pressure on your muscles, raising the risk for a headache and other injuries.

One quick tip is to always make sure your neck is in a neutral position and in alignment with your spine to avoid nerve compression and excess muscular tension. Especially don’t tilt your head up.

If you’re unsure of your posture, I suggest to work with a trainer or watch videos to see how an exercise is supposed to look.

Breathe naturally

Do you sometimes catch yourself holding your breath during a difficult movement? Your body and brain need oxygen. Practice exhaling while you lift a weight and inhaling when you lower it.

Include stretching

Being limber makes your workouts easier. Stretching increases blood flow and trains your body to work more effectively. Add a few stretches to your cool down routine or do them while you watch TV.

Eat a snack

Consume enough calories to prevent fatigue and stabilize your blood sugar. Smart choices for a pre-workout snack include peanut butter on crackers or yogurt with fruit. Afterwards, enjoy chocolate milk or hummus.

Check the weather. Move your workout indoors when the heat index is over 90 degrees. Exercise early in the morning or late in the day during the warmest seasons.

Other Helpful Tips

Stay hydrated

A lack of fluids can cause headaches, and the pain may feel worse when you move your head. As a general rule, rehydrate with water and save the sports and electrolyte drinks for intense activity that lasts longer than an hour.

Sleep well

Getting 7 to 8 hours of high-quality rest each night can reduce headaches and many other ailments. Regular exercise helps, along with maintaining a consistent bedtime and keeping your bedroom dark and quiet.

Manage stress

Your body and mind are closely connected, so both mental and muscle tension can make your head sore. Find relaxation practices that work for you, like listening to instrumental music. Think positive and reach out for help when you need it.

Monitor migraines

Depending on the individual, exercise may help with your migraines or make them worse. Keep a journal, so you and your health provider can determine your needs.

See your doctor

If you have heart disease or other underlying conditions, let your doctor know if you have exercise headaches. Follow their recommendations for what activities are safe for you.

Seek urgent care

Act immediately if any headache is sudden and extreme or accompanied by neurological symptoms like slurred speech, loss of balance, and confusion.

Adopting an active lifestyle is one of the most important things you can do for your mental and physical wellbeing. Knowing how to prevent and treat exercise headaches will help you to enjoy your workouts and stay fit.

finding peace within during turbulent and uncertain times

Finding Peace Within Yourself During Uncertain Times

Are you feeling uneasy about the future? You’re not alone. Rates of depression and anxiety grew more than 25% starting in 2020, according to one global study. It’s a natural reaction when grocery prices are climbing, and retirement savings are dwindling.

Add to that the headlines talking about climate change, pandemics, and war.

You probably have limited influence over these kinds of events, but you can control the way you respond to them. Try this foolproof formula for finding peace during challenging times.

Self-Care for Turbulent and Uncertain Times

Eat healthy

Give your body the energy it needs. Choose delicious whole foods rich in essential nutrients and fiber. Aim for at least 5 servings of fruits and vegetables each day. Limit your consumption of added sugar, salt, and saturated fats.

Exercise regularly

Research shows that working out can be as effective as antidepressants for some patients. Find a variety of activities that you enjoy and will want to stick with. Go outdoors for an extra boost.

Sleep well

Most adults need 7 to 8 hours of sleep. If disturbing thoughts keep you awake, try writing them down as a way to put them aside until later. Avoid caffeine and alcohol later in the day. Adopt soothing bedtime rituals, like soaking in a warm bath.

Learn to accept what is (reality)

Denying unpleasant facts can reinforce anxiety. Focus on solutions, rather than wishing things were different.

Think positive

Look on the bright side and cultivate gratitude. Search for uplifting news and citizens taking constructive action in their communities.

Train your breath

You have a simple and free tool you can use anytime to help manage your emotions. Practice taking deep breaths and lengthening your exhalations. Attend a class or watch a video to learn more about connecting your breath and body movements.

Stretch your muscles

Scan your body for tight spots where you may be holding onto tension. Stretching helps you to loosen up and relax. Make it a regular part of your workouts and take breaks to move around when you’ve been sitting for a long time.

Clear away clutter

Your environment affects your mood. Keeping your home and office organized and neat helps you to focus and feel content. Give away items you rarely use or store them out of sight.

Social Support for Turbulent and Uncertain Times

Connect with loved ones

Hang out with family and friends. Dedicate time for movie nights and coffee dates. When your schedule is hectic, combine socializing with running errands and doing chores.

Express your feelings

Let others know when you’re struggling and ask for help when you need it. Engage in deep conversations. Keeping a journal may increase your awareness and make it easier for you to talk about your emotions.

Share laughter

Encourage each other to lighten up. Tell jokes and describe amusing things that happened to you recently. Do impressions or poke fun at yourself. Play charades and send gag gifts.

Eat together

Family meals are one of the most important rituals you can observe. Enjoy stimulating conversation and healthy food. Work as a team to plan menus and prepare dishes. Turn off your TV and phones.

Give back

Being generous makes you feel happier and more confident. Do volunteer work in your community and practice random acts of kindness.

Advocate for yourself

Healthy relationships depend on give-and-take. Set reasonable boundaries. Share practical support and emotional validation.

Develop the wisdom and strength you need to thrive during uncertain times. Work on your relationships with yourself and others, so you can hold onto your peace of mind.

is happiness really a choice psychology

6 ways that show happiness Really is a choice – Psychology

When most people think about the psychology behind happiness, they assume that it is something that happens to them. They don’t believe they can choose happiness, but it’s a choice you make every day. You can control your thoughts and emotions and decide to be happy.

6 ways that show how happiness Really is a choice:

1. You decide where to focus your energy

What you focus on has a significant impact on your happiness. For example, if you choose to focus on the negative, you will notice all the bad things in your life and be unhappy. However, if you focus on the positive, you will feel optimistic about your life.

Focusing on the positive aspects of your life shows your brain that most things turn out okay. Each day can bring many things that support our happiness.

But conversely, when you focus on the negatives, your brain automatically goes into survival mode and worries about all the things that could go wrong.

Studies show that positive thinking can improve your health! For example, one study showed that people who had a positive outlook on life were less likely to die from cardiovascular disease.

When you decide to focus on the positive, you take control of your life.

2. You decide how you respond to situations

You will face challenging problems in life, but how you respond to tough situations matters. During difficult times, some people choose to focus on all the negative aspects of their lives, and they become unhappy.

Others prefer to focus on the positive, and they can maintain a strong sense of happiness and well-being while they determine solutions to their issues.

When you decide how you respond to situations, you choose how you want to feel. For example, if you get laid off from your job, you can focus on the negative and feel sorry for yourself or focus on the positive and see it as an opportunity to find a better job.

Set an example for others. When you choose to be happy, you inspire those around you to do the same despite facing difficulties.

Respond instead of reacting. When you react to a situation, you usually act out of emotion and do not think clearly. When you respond to a problem, you make a conscious decision about how to act.

3. You control your thoughts

Your thoughts have a massive impact on your happiness. If you want to be happy, you must take control of your life and decide how you want to think. Only then will you be able to maintain your happiness.

Be aware of your thoughts. The first step to controlling your thoughts is to be mindful of them. When you are aware of your thoughts, you can question why you think of them.

Practice positive self-talk. One way to control your thoughts is to practice positive self-talk. Instead of talking to yourself negatively, change the narrative. For example, instead of saying, “I’m so fat,” say, “I’m healthy, and I love my body.”

Choose your thoughts wisely. Another way to control your thoughts is to choose them. When presented with an idea, ask yourself if it is helpful or harmful. If it is destructive, let it go.

What you allow yourself to think about has a significant impact on your happiness. You can choose to think about cheerful things, or you can choose to think about sad things. It’s up to you!

4. You can change your mindset

If you want to be happy, you can change your perspective. Many people believe that happiness is something that you are born with and that you can’t control. However, this isn’t true! You can choose to be happy by changing your mindset.

The first step to changing your mindset is to choose to be happy. Decide that you will be happy, no matter what.

Life will present you with problems. However, you can decide to look at the world with a “glass half full” mindset or a “glass-half-empty” mindset. You decide.

Write your negative thoughts in a journal to identify when and why you have these thoughts. When you understand why you have negative thoughts and feelings, you can create a plan to process your thoughts healthily.

See a therapist. A negative mindset might stem from childhood or adulthood trauma. A professional can provide tools to help shift your mindset from negative to positive.

3. You can change your behavior

Your behavior affects your happiness. If you want to be happy, you need to choose to act to make yourself happy.

Choose your actions wisely. When an opportunity presents itself, ask yourself if it will make you happy. If the answer is no, then don’t do it!

Make a list of things that bring you joy and try to do at least one of those things each day.

Avoid people who bring you down. There is no reason to keep people in your life who make you unhappy. If someone consistently gets you down, it’s time to let them go.

Do something new. Trying new things is a great way to spice up your life, leading to happiness. When you step out of your comfort zone, you open yourself to new experiences and possibilities.

6. You can find meaning in your life

When you find meaning in your life, you are more likely to be happy. To find meaning in your life, ask yourself what you are passionate about and what you want to achieve. Once you have a good understanding of these things, you can start working towards them.

Achieving your goals will strengthen your mental health and give your life purpose and meaning.

Do something that you are passionate about. When you are working on something you are passionate about, you are more likely to be happy.

Help others. One of the best ways to find meaning in your life is to help others. When you help someone, you make a positive impact on their lives and make yourself feel good.

Do something that brings you joy. When you do something that makes you feel good, it boosts your mood and improves your mental health. Doing things that make you happy will also help you find meaning in your life.

Happiness is a choice

You can choose to be happy, no matter what life throws your way. When you decide to be happy, you are more likely to find happiness in your life. So, change your mindset, focus on the positive aspects of your life, and find peace in the little things.

Find meaning in your life and do more of the things that make you feel at ease. When you focus on the problematic parts of your life, they multiply. However, things look brighter when you place your energy into the positive aspects of your life. Every day, you get to decide how you think or feel. Today, choose happiness.

health effects of loneliness

Shocking Health Effects of Loneliness + Helpful Strategies

Loneliness may harm your health more than you think. It ages you faster than smoking, according to a recent study by scientists at Stanford University. Feeling isolated speeds up your biological clock by about a year and 8 months, compared to a year and 3 months for tobacco.

That’s partly because of the link to chronic inflammation, which increases your risk for issues like diabetes, heart disease, and Alzheimer’s.

While most experts agree about the impact of loneliness, defining it can be trickier. There are many stereotypes and a wide range of factors involved.

You might picture a senior citizen living alone, but anyone can be vulnerable. High risk groups also include new parents and caregivers. In fact, a 2021 Harvard study found that one-third of Americans feel seriously lonely.

The causes vary too, including both environmental and psychological elements. Understanding your loneliness can help start you on the path to feeling more connected.

Adopting Healthy Habits

When you feel lonely, you’re less likely to take care of yourself. Turn things around by recognizing and responding to some of the most common symptoms.

Taking these actions can help:

  1. Exercise regularly. Staying active is often more difficult when you’re feeling down. Design a variety of workouts that will hold your interest. Take group classes or do things outdoors where you can appreciate nature.
  2. Sleep well. Loneliness may disrupt your sleep. Stick to a consistent bedtime and keep your bedroom dark and quiet.
  3. Limit alcohol. You might be at higher risk for substance abuse if you’re experiencing emotional pain or searching for distractions. Decide in advance how many drinks to allow yourself and take days off from alcohol.

Strengthening Your Social Circle

Loneliness is mostly about being dissatisfied with your relationships. You might benefit from making new friends and changing the way you interact with the family and friends you already have.

Try these strategies:

  1. Carve out time. Some studies have found it takes about 50 hours to make a casual friend and double that for closer ties. Make time in your weekly schedule for your loved ones. Eat family dinners and stay in touch with your buddies.
  2. Advocate for yourself. Asking for what you need helps to build healthy relationships. Set reasonable boundaries and remember that you’re worthy of love and respect.
  3. Give generously. Sharing your blessings with others makes you more joyful and popular. Volunteer in your community and do favors without expecting anything in return.
  4. Add new friends. It’s natural for some connections to lapse over time. It’s also easier for relationships to thrive when you avoid expecting too much from any one individual. Go to places where you can meet others who share your interests.

Managing Your Emotions

It’s also possible to be alone without being lonely. The way you process your feelings plays a major role.

Use these techniques to steer your emotions in a healthy direction:

  1. Acknowledge your feelings. Daily reflection or keeping a journal can increase your self-awareness. Observe yourself without making judgements. Accepting your anger or sadness can be the first step to making positive changes.
  2. Reframe your thoughts. Try to look at situations from a more constructive perspective. Do your own reality check or ask someone you trust for feedback.
  3. Consider counseling. If you need more help with loneliness and depression, talk with your doctor. They can help you find mental health resources in your area that will fit your needs and budget.

Each of us experiences loneliness in different ways, so it’s important to find your own personal solution. Staying connected can keep you healthier and happier.

ways to relieve stress at work

5 Easy Ways To Help Relieve Stress at Work Now

The ringing phones, constant emails, and important meetings can easily create stress at work. However, it can be managed with natural remedies you can bring with you and keep in your desk. You can control the stress in your life by making simple changes.

If you start feeling stressed At Work, reach for one of these solutions:

Replace your soda or coffee with a water bottle.

A study published in Psychosomatic Medicine from Duke University Medical Center found that caffeine compounds stress. Caffeine causes the body to release more stress hormones while changing how the mind perceives issues.

You can enhance the flavor of your water with pieces of fruit like blueberries or lemon. Powdered water enhancers in a variety of flavors from grocery stores offer another way to change the taste, so the sodas won’t be as tempting.

Use essential oils to improve your mood and decrease stress

Inhaling essential oils is a powerful way to enhance your well-being. They are easy to store in an office desk and can be used throughout the day.

Lavender, chamomile, and lemon essential oils are commonly used to improve the mood.

Sprinkle herbs on your lunch at work

Herbs can affect emotions, so adding the right ingredients to your food can help relieve stress. A couple of small bottles of herbs can be stored in your desk and used during lunchtime every day.

Cardamom is a popular spice that can relieve stress by increasing the antioxidants in the body. It’s frequently used in Indian dishes, and it can be added to many meals.

Lemon balm increases calmness and alertness. According to the study, “Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (Lemon Balm),” this powerful herb decreases stress by reducing anxiety.

Holy basil is part of the mint family, and it’s another herb capable of reducing stress. It’s not the same as the common basil added to pasta dishes or tomato sauces. Holy basil has antioxidant qualities which improve the mood.

Use herbal teas to soothe your mind

Avoid the caffeine and stress that comes with coffee by choosing herbal teas. There are decaffeinated versions available in a variety of flavors.

Native Americans used Passionflower for its medicinal properties, and it’s a strong stress reducer. Passionflower tea tastes mild and pleasant.

Chamomile tea is a popular choice because it increases relaxation and is able to decrease anxiety.

Green tea soothes the nerves with its antioxidant and L-theanine content. L-theanine is an amino acid linked to stress relief. Studies show it can change brain waves in a positive way.

Add stress relieving objects to your desk

Offices are bland and boring, but desk decorations can add a touch of home and quick mental escape. They’re a fun distraction which is capable of cutting down the stress at work.

Water fountains provide soothing sounds that contribute to a relaxing atmosphere.

Zen gardens are often compared to toys, but they’re actually an ancient technique for relieving stress. Raking sand, organizing stones, and shaping the gardens clears the mind.

Newton’s cradles are popular desk objects. However, the cradles offer more than a study of the law of conservation of momentum. They help relax the mind and improve focus.

Try these natural remedies to manage your stress at work. You’ll calm your nerves and lighten your mood.

plant-based diet more appetizing

13 Tips to Make A Plant-Based Diet More Appetizing

Being largely plant-based myself (I indulge in the odd seafood) for years now, I’ve shared one of the more common concerns I hear from other plant-based eaters, including my clients.

“Eating plant-based foods can be so boring, how can I make them more appetizing?”

Many adults are interested in plant-based diets because of the health benefits and positive impact on the environment. However, there’s one thing holding them back. They don’t like the taste.

In a recent poll of Americans who tried giving up meat but were unable to continue, 28% blamed the lack of flavor, and 23% said they needed more options. Overall, the average experiment with vegetarianism or veganism lasts only 3 months.

On the bright side, the same poll found that three in five respondents would eat a plant-based diet if it was more appetizing. If that sounds like you, try these tips.

Dining In on a Plant Based Diet:

1. Add healthy fats

A lot of recipes will turn out bland if you just leave the meat out. You need to do something to replace the flavor you get from cooking skin and bones. Olive oil will give you more mouthfeel and taste. Other smart choices include sunflower, avocado, and coconut.

2. Use seasonings

Spices and herbs help too. To avoid too much salt, be creative. Experiment with garam masala and sumac, along with the usual garlic and parsley.

3. Consider the texture

Burgers might seem mushy without the muscle tissue that makes them meaty. You can experience chewiness and crunchiness with ingredients like toasted nuts, roasted beans, croutons, and breadcrumbs.

4. Adapt your favorites

Satisfy your cravings and invent substitutes for the dishes you usually make. Switch from pulled pork sandwiches to jackfruit versions. Prepare your next lasagna with spinach, carrots, and cauliflower in place of ground beef.

5. Upgrade your skills

If you read labels carefully, you can probably find nutritious and appealing products in the freezer section at your supermarket. However, you’ll save a lot of money and enjoy fresher food if you do your own cooking.

6. Buy a subscription

What if you prefer to minimize your time in the kitchen? Meal kit plans will do most of the work for you. You can find meatless delivery services at companies like Sun Basket, Green Chef, Purple Carrot, and Daily Harvest.

7. Be patient

Your taste buds may need time to adjust to any new way of eating.

That’s especially true if you’re cutting down on ultra-processed products and eating more natural foods with subtle flavors.

Dining Out on a Plant Based Diet:

1. Plan ahead

It’s easy to check what a restaurant serves before you make reservations. Look up the menu online and read customer reviews.

2. Sample different cuisines

Some parts of the world have been vegetarian-friendly for centuries. Enjoy yourself at restaurants that serve food from India, Thailand, Mexico, Ethiopia, and the MIddle-East.

3. Make special requests

The hotel and restaurant industries have been working hard to accommodate a wide range of dietary restrictions. Call ahead or discuss your needs with your server. They may be able to recommend popular dishes or create something special for you.

4. Bring supplies

What if you’re stuck on a road trip with no quinoa or dairy-free cheese in sight? You might be able to make your order more enticing with a little nutritional yeast or sriracha sauce.

5. Check sourcing. Delicious dishes depend on fresh ingredients

Check the website to see if they get their food from local organic farms or even grow some of their own produce.

6. Support local businesses

Keeping your local vegetarian restaurant in business preserves your options and makes your neighborhood more interesting. Visit them often and post positive reviews.

A plant-based diet may reduce your risk of heart disease and dementia

Along with your carbon footprint. Make it taste delicious, so you can stick with eating vegan or just cut back on meat.

time-saving tips in daily life and work

9 Time-Saving Tips + 8 Ways To Stop Wasting Time In Life

If you have more to do than you have time to do it in, you’re not alone. Regardless of how much society advances with new technology that’s supposed to enable us to do more in less time, there never seems to be enough time to do everything that needs to be done.

But what if you could essentially add another hour or two to your day? How would you use that time?

While you can’t actually add time, you can free up additional time with these techniques:

9 Time-Saving Tips in Daily Life or at Work

tips to save time in daily life and work 1

1. Eliminate unnecessary tasks

Maybe you just have too many things to do! Take a detailed look at your life and determine if there are any tasks that you’re doing that are simply unnecessary. There are bound to be a few things you can eliminate from your life without suffering any negative impact.

2. Delete social media accounts

Social media platforms can be valuable, but they are also great timewasters. There’s also a lot of evidence that social media use can be harmful to your mental health.

Consider deleting your social media accounts and picking up the phone once in a while to check in on your friends and family the old-fashioned way.

3. Disable notifications

Do you really need to be notified of every text, email, and app activity in real time? Turn all of it off and take a quick peek every few hours to see if you’re missing something important.

4. Avoid perfection

Some tasks require a high level of attention. Others do not. It’s not necessary to clean out your closet with the same level of perfection as a surgeon performing a liver transplant. Ask yourself how well a task really needs to be done and perform it at an appropriate level of effort and detail.

5. Ask yourself how you can do this task better and faster

Are you sure you’re taking the best route to work? Are you cleaning your house efficiently? Think about every task you do on a regular basis and search for a more efficient way of doing it.

6. Outsource

It’s possible to outsource much of your life. No one can eat, sleep, or exercise for you, but you can pay others to do a lot of things for you.

There are people that will clean, do laundry, mow grass, drive, shop, cook, do your taxes, and build your new deck for you.

You might even have a partner or children that can carry some of your load.

7. Schedule your day

A decent plan is lightyears better than no plan at all. Think about what you need to accomplish and make a list. Stick to your list and you’re bound to get more done in less time each day.

8. Consider your mealtimes

Eating takes more time than people realize. You have to shop for the food, cook it, eat it, and clean up afterwards. If you eat three meals a day, that’s a lot of time.

Some meals are much quicker than others. A sandwich and an apple eaten on a paper plate is less time and work than roasting a chicken, making mashed potatoes, and washing pots and pans.

Shop for foods that are easy to prepare and have minimal cleanup. Also, shop as infrequently as possible. Each trip to the store can take an hour or more.

9. Track your time

Where are you wasting time? How are you spending all of your time? You might be surprised where your time is going if you’ve never taken a hard look at it.

Spend a couple of days logging your tasks and how much time you spend on them. Pay particular attention to the time spent on electronic devices and other amusing activities.

Now Learn How To Stop Wasting Time

tips to stop wasting time in daily life and work

We notice how and when we waste time on a large scale. We notice that we spent an hour on social media or that we watched TV for three hours. However, these aren’t the only ways we waste time. We waste time in dozens of ways each day.

Many of this time wasters aren’t always obvious, but the time can really add up over the course of a day, a week, or a decade.

Don’t let your time just be frittered away! Imagine how much you could accomplish in that time! What could you do that really matters to you?

8 Ways To Stop Wasting Time In Daily Life:

1. Have a phone charger with you

How many times in a week do you need a phone charger and have to go into the other room to fetch it? Have multiple chargers and keep them handy in the locations you spend the most time.

It’s not just the time it takes to get the charger. It’s the disruption to your thoughts and workflow. Plus, once you leave the room to locate your charger, who knows what else will grab your attention along the way.

2. Internet speed

How much time do you spend waiting for a web page to load? Or a movie to stream? You might not think you’re waiting for very long, but it all adds up. If your internet is noticeably slow, your time is being wasted.

3. Checking e-mail

It just takes 10 seconds to check email, right? Hardly. That quick look alters your concentration, and there’s no telling how far down the rabbit hole you’re going to go.

You might open three emails, respond to one one them, and then remember that you have another email to answer.

What if the email is a link to a video of a cat chasing a dog?

There’s no telling when you’ll get back on track.

4. Beverages

How many times do you get up from your desk to get a drink? However many times it is, it’s too many. Keep a beverage handy when you’re working. Take a sip and get back to work.

5. Snacks

Keep something healthy available. If you have to go to the vending machine for a snack, you can’t be sure who you’ll run into or how long you’ll be gone.

6. Get gas for your car on the weekend

You don’t want to be rushed on Tuesday morning and realize that your car needs gas on the way to work. Plan ahead.

7. Meals

We spend a lot of time thinking about meals, planning meals, buying food, cleaning dishes. If you have to stop on the way to work for breakfast, go out for lunch, and then pick up something at the store for dinner, you’re wasting a lot of time.

Go to the store once a week, at most.

Have food that can be prepared quickly and easily and doesn’t require multiple pots and pans to prepare it.

8. Looking for “lost” things

This could be your keys, purse, wallet, a pen, your shoes, jacket, umbrella, or anything else you’ve temporarily misplaced. Keep the essentials in a particular place.

For example, don’t ever put your car keys anywhere but in the decorative bowl by the front door. Your pen should be on your desk. Your shoes should be where your shoes belong if they’re not on your feet.

Wrapping Up

After you’ve eliminated the big wasters of time in your life, start looking at the tiny wasters of time. You’ll quickly realize that the impact on your life isn’t so tiny.

Every disruption has a greater impact than just the amount of time the disruption robs from you. Consider the loss of focus and momentum. It takes time to get back on track mentally after you’ve scoured the house or your workplace for a pencil.

Guard your time with your life – the life you really desire!

Everyone gets the same 24 hours each day to live life. Whether your 24-hour day is easy and carefree or extremely busy, it’s also helpful to find additional time to use as you see fit.

You can’t make a day last longer, but you create additional hours by being more effective, more efficient, and reducing unnecessary tasks and responsibilities.

how to let go of negative emotions

How To Let Go Of Negative Emotions

Why We Hold on to Pain and Anger

Our negative experiences create the patterns we follow. The brain maps out the pattern according to your response to the experience. For example, if you were told to go to bed as punishment in your childhood, you’re likely to associate bed with fear and sadness.

Identifying Negative Emotions

Bottling up your emotions can lead to allergies, nausea, constipation, headaches, sleep disorders, and disease. The way your body reacts to emotions will help you identify them. Once you’ve pinpointed the negative emotion, you can try to control it.

Signs of Harboring Negative Emotions

Check whether you’re constantly giving in to negative emotions such as pessimism, vengefulness, or addictive behavior. If you are, forgiveness is the first step towards happiness.

Are You Expecting Too Much?

Learn to be realistic about your capabilities and those of others. You create your own world and you can only blame yourself if things don’t go according to plan. Avoid taking people for granted. If you lead a self-centered, meaningless life full of self indulgence, you can’t expect a positive outcome.

Dealing with Heartache

There are many ways to heal a broken heart. Learn to let go when it’s time. If you want to find love, don’t allow an inferiority complex to hold you back. Rejection doesn’t mean you’re unworthy. It’s just a matter of finding the right partner and not making them the center of your life. Preserve your independence and individuality. 

Ways to Overcome Heartbreak and Move On

  • Write your feelings down in a journal. This will give you a good idea of what to look for in the future and what to avoid.
  • Ask yourself whether you’re always attracted to those who cannot contribute to your happiness.
  • Sweep away all memories of your failed relationship and imagine you’re sweeping away negative emotions from your heart.
  • Devote time to your hobbies and the activities you used to enjoy.
  • Exercise to keep yourself happy, fit and healthy, but don’t overdo it or it could lead to exhaustion.
  • Shift the focus from your misery to the lives of your friends. How are they faring? Talking to them about your feelings will lighten the load.
  • Forgive your ex. Be grateful for the joy you shared and the lessons you learned because of your relationship. Forgiveness is a prerequisite for future happiness.
  • Cultivate your spiritual self. Once you discover the joy within, you won’t be desperate to find it in the transient external world.
  • Give a needy dog or cat a loving home and you’ll get unconditional love in return. Pets are the best stress busters and mood lifters.

Natural Remedies to Help Let Go Of Negative Emotions


Research has shown that exercise is a more effective cure for depression than pills. Exercise 3-4 times a week for half an hour. Walk briskly, do yoga, go the gym, swim, dance, run, cycle. Exercise releases natural endorphins which give you a feeling of well-being.

Pranayama (Deep Breathing)

According to Leonard Laskow M.D., you can balance your emotions by practicing pranayama, a yogic deep breathing technique. It’ll also help you banish the feeling of isolation, thus preventing illness. In fact, pranayama has long been known to alleviate depression, negative emotions, and anxiety disorders. Basic pranayama is easy to master.

Tai Chi Or Yoga

Find a good Tai Chi or Yoga teacher. This gentle and slow exercise reduces stress, improves health, balances the emotions, and keeps you youthful.

There are also many amazing apps you can download to your phone that guide you through a routine.

Reiki for Emotional Healing

The healing symbols of reiki were discovered in the Buddhist sutras by the Japanese Professor Mikao Usui. They are believed to have been used by The Buddha. Reiki will balance your emotions, help you sleep better and heal physical ailments. Look for a reiki healer or learn the method yourself.

The Importance of Gratitude

It helps to remember your blessings when you’re feeling down. Once you begin to appreciate and feel grateful for simple pleasures, you can create a bright future for yourself. 


Writing is cathartic. Unburdening yourself on paper strengthens the immune system, and gives you an idea of your destructive patterns and the physical symptoms that accompany or precede negative emotions such as anger and depression.

Emotional Freedom Technique

Investigate the EFT Technique which is a blend of acupressure and affirmations. It’s a tried and tested method which can bring relief quickly. A wide range of negative emotions can be cured through this technique and the effects are usually permanent.