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Simple ways to avoid relapse after recovery

Addiction is a compulsive activity of abuse that induces temporary pleasure. These substances can be anything from alcohol, medications, and other stimulants. The overuse of such substances has a detrimental effect on the body and mind. Therefore, even after successful treatment, the road to complete recovery is challenging.

To avoid relapse, here are simple ways one can try to cope with withdrawal symptoms and fight temptations.

Support system
The simplest way to cope with addiction is to build a support system of trustworthy friends. One must remember that recovery is a long process and your friends and family can help you overcome temptations and fight withdrawal symptoms. Note that while treatment conditions the body to be independent of the substance, support and therapy conditions the mind to avoid chances of a relapse. Seek sponsors or former addicts who are now sober and can advise you based on their experience. Learning from their experience will certainly instill confidence in your ability to not relapse.

Attend group sessions
Group therapy sessions provide recovering addicts with a platform to share their positive efforts towards recovery. Here, recovering addicts gather to openly discuss their addictions in a positive light and share their experiences on how they managed to overcome temptations and avoid relapse. Talking about positive outcomes reinforces the confidence to accept new changes boldly and continue on the path of an addiction-free lifestyle. Many of these group sessions feature step-wise programs to gradually help the transition. The program also rewards people who successfully complete a step to encourage them to keep going even when it’s difficult.

Cope with stress
Addiction mostly starts as an escape from stress, making stress one of the top reasons for drug and alcohol abuse. Therefore, it is necessary that you find a better way to manage stress. Finding alternatives to manage stress during recovery is the key to ensuring that relapse never happens. Some quick relief strategies include regular exercise or any activity that boosts endorphins (happy hormones). This could range from spending quality time with your pet to pampering oneself. Engaging in such activities boosts your morale and blocks thoughts that can cause a relapse into addiction.

Stay distracted
Distractions are not always bad, especially if one is trying to avoid thoughts that can trigger a relapse. Make a list of distractions that one can resort to every time craving strikes. It can be difficult to avoid the craving altogether, but healthy distractions can help one refocus all energy to improve their emotional wellbeing. Reading, going to the movies, socializing with friends and family, or even immersing oneself in a pleasurable hobby can distract one from urges.

Addictions can easily take a toll on one’s personal and professional life. Therefore, it is crucial to remind oneself about the negative consequences of a relapse.

Hyperkalemia – 10 foods to avoid

Potassium plays a huge role in the health of our heart muscles and nerve cells. And high levels of this element in the blood cause hyperkalemia. If you consume meals high in potassium, your doctor may advise you to decrease portion sizes and concentrate on fruits and vegetables with a lower potassium content. Here is a list of foods rich in potassium that must be avoided if you have hyperkalemia. Yogurt and dairy products A serving of nonfat yogurt weighing eight ounces has roughly 625 mg of potassium, making it one of the dairy aisle's highestÂ sources of potassium. Even reduced fat milk contains 366 mg of potassium in a glass of cow's whole milk. Ricotta and cottage cheese are also high in potassium. Goat cheese is a low potassium food, proving that not all cheeses are made equal. Likewise, About 131 milligrams of potassium may be found in a half cup of vanilla ice cream. Bananas When people consider foods high in potassium, bananas frequently come to mind. A banana normally contains 422 mg of potassium. Among all the fruit, bananas are athletes' favorite as they provide energy. However, it could be highly dangerous for someone suffering from hyperkalemia. Consult your doctor if you have hyperkalemia and stick to fruits such as apples and berries. Leafy vegetables About 420 milligrams of potassium can be found in only a half cup of cooked spinach. Raw spinach, young or mature, has roughly 167 mg per cup. Fennel, bok choy, beet greens, and Swiss chard are also high in potassium. You can opt for kale instead. Kale has more nutrients than these other dark leafy greens, but it has less potassium. 73 mg is present in one cup of raw kale. Fish Clams, which provide 534 mg of potassium in just 3 ounces, are the finest source of protein from seafood. Around three ounces of skipjack tuna offers 444 mg, another major source of potassium. One of the most popular fish, salmon, frequently has a lower potassium content. Keeping a check on what type of fish you are eating if you have hyperkalemia is a must. Kidney beans Beans are a balanced addition to any meal plan as they're rich sources of protein and fiber. However, according to data from the USDA, one cup of the kidney-shaped type has 713 mg of potassium. A half-cup of black beans has 489 mg of potassium. Avocado This creamy, green-fleshed fruit is packed with 690 mg of potassium and is high in fiber and heart-healthy lipids. Although it might seem good for your heart, you should avoid it if you have hyperkalemia. Potatoes Potassium is heavily concentrated in potatoes; 925 milligrams of potassium may be found in a baked potato. A three-ounce portion of french-fried potatoes has 470 mg of potassium and a lot of fat and calories. The potassium content in an ounce of potato chips is 465 mg. Indulging in fast foods like fries is adverse for those with hyperkalemia. Oranges A single orange has 240 mg of potassium, making it a food with a high potassium content. With 450 mg per 8 oz glass, orange juice is a more potent source of potassium. Fruits vary in their potassium content. Berries are a poor source of potassium and can be a decent substitute for oranges and orange juice. Another good option is apples. Dried fruits The nutrients in fruit, including potassium, that have been dried are concentrated. You get roughly 750 milligrams from half a cup of dried apricots. Also, even though raisins and dried plums make a fantastic snack, they should be avoided by someone with hyperkalemia. Legumes and beans Legumes are a significant source of potassium as well. White beans have the most, with 600 mg of potassium in a half cup. In half a cup serving, other legumes such as lima beans and pinto beans have between 300 and 350 mg.

Practical tips for managing ADHD in adults

Living with Attention Deficit Hyperactivity Disorder (ADHD) as an adult is challenging. ADHD can impact almost every aspect of an individual's life, including personal and professional relationships. Further, it can also take a toll on oneâs health. Even trivial day-to-day activities such as paying bills on time, managing work, and keeping up with the demands of family and friends can be overwhelming. Some common adult ADHD symptoms include disorganization, having a hard time meeting deadlines, and impulsive behavior. But the good news is that one can learn and practice certain skills that can help them manage the symptoms of ADHD. One can start by improving their daily habits, and slowly develop skills that can help them remain organized, improve interaction with friends and colleagues, and become efficient. Remember that these self-help tips for managing ADHD require patience, practice, and a positive attitude. That said, here are effective tips that one can employ to deal with ADHD.Organize every detailLack of focus is one of the major symptoms of ADHD, which makes organizing anything one of the biggest challenges. However, one can learn to organize things in a better way by breaking down tasks into smaller steps and taking a systematic approach. For instance, while sorting out the room, one can create designated spots for things that can be easily misplaced such as keys and bills. Discarding things that one no longer needs helps in finding important stuff easily. Additionally, one must cultivate a habit of making lists and notes of their daily tasks, deadlines, and appointments. If one is facing trouble with organizing paperwork, it is better to patiently set a filing system with color codes for different documents. Alternatively, one can opt to go paperless as much as possible by requesting electronic statements and bills.Manage time betterAdults with ADHD often face issues with managing time. They tend to lose track of time, miss deadlines, and procrastinate. Experts say that adults with ADHD tend to have a distinct perception of how time passes. So to align oneâs sense of time with people around, one can always wear a simple wristwatch, and take note of time before beginning a particular task. Itâs much helpful if one uses an alarm clock and designates oneself with limited amounts of time for tasks. However, do remember that one does not need to panic if they are unable to complete the activity on time. Another thing that an adult with ADHD should learn is prioritizing tasks based on their deadline and importance. This way, they will not be overwhelmed when deadlines approach. Also, one must always remember to take things one at a time until completion.