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The Weight Loss Diet That Automatically Stops Overeating

Unlike the Western diet, this diet naturally puts you off overeating.
No matter how much you like to eat, a Mediterranean-style diet can protect you from overeating.
According to a study, a Mediterranean diet stops the feeling of hunger and over-consumption, unlike the Western diet that causes prediabetes, obesity, and liver disease.
However, a Mediterranean diet can have similar amounts of carbohydrates, fat, and protein to other types of diets because what we eat is important.
Generally, vegetables, fruits, legumes, whole grains, seeds, nuts, olive oil, fish, and seafood are plentiful in the Mediterranean diet.
Researchers have found that animals on a Mediterranean diet didn’t eat all the available food and so didn’t put on weight.
Professor Carol Shively, the study’s first author, said:

“By comparison, the animals on a Western diet ate far more than they needed and gained weight.”

The study compared the impact of consuming a Mediterranean diet with a Western diet on monkeys.
The Western diet was mainly from animal sources, whereas the Mediterranean diet was from plant products but with the same amount of carbohydrates, fat, and protein.
Professor Shively said:
“What we found was that the group on the Mediterranean diet actually ate fewer calories, had lower body weight and had less body fat than those on the Western diet.”
The results show that in contrast to a Western diet, a Mediterranean diet averted binge eating, prediabetes, and obesity.
Moreover, the Mediterranean diet was shown to protect the subjects from non-alcoholic fatty liver disease (NAFLD).
The build up of excessive fat in the liver causes this condition which leads to cirrhosis and liver cancer.
NAFLD is a consequence of obesity and sadly it is predicted that one-third of the United States population will have the disease by 2030.
NAFLD is becoming a more frequent reason for liver transplants in young American adults.
Professor Shively said:
“Diet composition is a critically important contributor to the U.S. public health, and unfortunately those at the greatest risk for obesity and related costly chronic diseases also have the poorest quality diets.
The Western diet was developed and promoted by companies who want us to eat their food, so they make it hyper-palatable, meaning it hits all our buttons so we overconsume.
Eating a Mediterranean diet should allow people to enjoy their food and not overeat, which is such a problem in this country.
We hope our findings will encourage people to eat healthier foods that are also enjoyable, and improve human health.”
About the author
Mina Dean is a Nutritionist and Food Scientist. She holds a BSc in Human Nutrition and an MSc in Food Science.
The study was published in the journal Obesity (Shively et al., 2020). 
source: Psyblog
trout_fish

FODMAP Diet: What You Need to Know

You may have heard of the FODMAP diet from a friend or on the internet. When people say “FODMAP diet,” they usually mean a diet low in FODMAP — certain sugars that may cause intestinal distress. This diet is designed to help people with irritable bowel syndrome (IBS) and/or small intestinal bacterial overgrowth (SIBO) figure out which foods are problematic and which foods reduce symptoms.

“The low FODMAP diet is a temporary eating plan that’s very restrictive,” says Johns Hopkins gastroenterologist Hazel Galon Veloso, M.D. “It’s always good to talk to your doctor before starting a new diet, but especially with the low FODMAP diet since it eliminates so many foods — it’s not a diet anyone should follow for long. It’s a short discovery process to determine what foods are troublesome for you.”

What is FODMAP?

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly. Some people experience digestive distress after eating them. Symptoms include:

  • Cramping
  • Diarrhea
  • Constipation
  • Stomach bloating
  • Gas and flatulence

How does the low FODMAP diet work?

Low FODMAP is a three-step elimination diet:

  1. First, you stop eating certain foods (high FODMAP foods).
  2. Next, you slowly reintroduce them to see which ones are troublesome.
  3. Once you identify the foods that cause symptoms, you can avoid or limit them while enjoying everything else worry-free.

“We recommend following the elimination portion of the diet for only two to six weeks,” says Veloso. “This reduces your symptoms and if you have SIBO, it can help decrease abnormally high levels of intestinal bacteria. Then every three days, you can add a high FODMAP food back into your diet, one at a time, to see if it causes any symptoms. If a particular high FODMAP food causes symptoms, then avoid this long term.”

What can I eat on the FODMAP diet?

Foods that trigger symptoms vary from person to person.

To ease IBS and SIBO symptoms, it’s essential to avoid high FODMAP foods that aggravate the gut, including:

  • Dairy-based milk, yogurt and ice cream
  • Wheat-based products such as cereal, bread and crackers
  • Beans and lentils
  • Some vegetables, such as artichokes, asparagus, onions and garlic
  • Some fruits, such as apples, cherries, pears and peaches

Instead, base your meals around low FODMAP foods such as:

  • Eggs and meat
  • Certain cheeses such as brie, Camembert, cheddar and feta
  • Almond milk
  • Grains like rice, quinoa and oats
  • Vegetables like eggplant, potatoes, tomatoes, cucumbers and zucchini
  • Fruits such as grapes, oranges, strawberries, blueberries and pineapple

Get a full list of FODMAP food from your doctor or nutritionist.

Who should try it?

The low FODMAP diet is part of the therapy for those with IBS and SIBO. Research has found that it reduces symptoms in up to 86% of people.

Because the diet can be challenging during the first, most restrictive phase, it’s important to work with a doctor or dietitian, who can ensure you’re following the diet correctly — which is crucial to success — and maintaining proper nutrition.

“Anyone who is underweight shouldn’t try this on their own,” says Veloso. “The low FODMAP diet isn’t meant for weight loss, but you can lose weight on it because it eliminates so many foods. For someone at an already too low weight, losing more can be dangerous.”

How a Doctor Can Help

Dietary changes can have a big impact on IBS and SIBO symptoms, but doctors often use other therapies as well. Antibiotics can quickly reduce small intestinal bacterial overgrowth, while laxatives and low-dose antidepressants can relieve symptoms of irritable bowel syndrome.

A combination of dietary changes, medications and stress management techniques is often the best approach. Learn how you can work with a doctor to find the SIBO and IBS treatments that work well for you.

Reviewed By:  Hazel Galon Veloso, M.D.


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How Anxiety and Your Diet are Connected, According to Experts

The baseline existential dread of the pandemic has made me more attuned than ever to my generalized anxiety disorder (GAD) symptoms. These days, I’m especially mindful about not only checking in with my therapist and refilling my medication on time, but also about my intake of caffeine, booze, and foods I have trouble digesting, all of which seem to worsen my anxiety.
For the past several years, researchers have also been interested in the connection between what we eat and how we feel. Along the way, anti-anxiety diets have emerged, along with lists of foods to eat and avoid to keep anxiety at bay. Ever the skeptical health journalist, though, I wonder whether we have enough evidence to conclude that certain foods can increase or decrease anxiety. Can you really manage your anxiety through diet?
According to the experts I interviewed, the general idea that what you eat can impact your anxiety levels is consistent with the research so far. But they caution that the effects of specific foods on anxiety aren’t entirely clear, and they remain wary of broad recommendations about what to eat and what to avoid in order manage anxiety. Last but certainly not least, remixing your diet can’t replace therapy or medication.
“Quite a bit of research” shows that staying hydrated and following a balanced diet, with minimal caffeine and alcohol, can affect mental health, says Sarah Adler, a clinical associate professor in psychiatry and behavioral science at Stanford Medicine. We know caffeine is a stimulant, while alcohol can cause a rebound in anxiety following the short-term relief it provides, and it disrupts sleep, which “really primes your body to be more anxious.” We also know your body metabolizes the complex carbs in whole foods slower than the simple sugars in processed foods, which helps stabilize your blood sugar, creating an overall sense of calm.
This is consistent with what we know about the trajectory anxiety tends to follow: it feeds on itself, growing until it plateaus, then resolves, says Petros Levounis, professor and chair of the department of psychiatry at Rutgers New Jersey Medical School. “If you sustain this curve, meaning, if you stay with the anxiety, and your body experiences the plateau and the resolution, it teaches your body little by little, there’s light at the end of the tunnel,” he explains. “Your anxiety gets a little better.”
Aborting your anxiety, though — not only by physically fleeing the source of it, but chemically, by consuming alcohol or processed sugar, for example — makes this lesson harder for your body to learn, worsening your anxiety in the long run. These ingredients have an immediate, satisfying effect on your central nervous system. Complex carbohydrates that take time to digest allow you to sit with your anxiety.
Beyond healthy eating guidelines, though, a vast amount of literature has surfaced about the gut-brain connection, Adler tells me. Your gut, a.k.a., your intestines, “has something like 100 million neurons, and those neurons help you produce neurotransmitters,” including “feel-good” neurotransmitters like serotonin. “Whether [the neurons are] firing properly is highly influenced by what’s inside your gut.” Specifically, the balance of the bacterial community that inhabits in your gut — your gut microbiome — “plays a really important role in the function of those neurons.”
And now, scientists are just beginning to understand how specific nutrients might directly affect anxiety. An analysis of human studies associated treatment with omega-3 fatty acid, found at high levels in fish and seafood, with reduced anxiety symptoms. Adler cites studies that have demonstrated, for example, that diets low in magnesium increase anxiety-related behaviors in mice, suggesting that magnesium-rich foods like chard, nuts, seeds, and whole grains “can potentially have an impact on anxiety.” Some foods with possibly anxiety-lowering properties have been shown to increase the release of “feel-good” neurotransmitters like serotonin and dopamine. The results are preliminary but promising.
Some anti-anxiety diets are based partly on the theory that links anxiety to inflammation, and call for eliminating supposedly pro-inflammatory foods like sugar, while upping your intake of anti-inflammatory foods like turkey and turmeric, for a few weeks. Indeed, “anxiety is generally thought to be correlated with a lower inflammation state,” Adler says. But “I think I would be really mindful of telling to people to cut out things.” Anxiety is associated with disordered eating behaviors, so heavily restrictive diets might make you more susceptible to them if you already struggle with anxiety.
Levounis is also wary of recommendations of foods based on whether they increase or decrease inflammation. “I’m not sure we’re at the point where we can pinpoint foods and how they relate to pro-inflammatory and anti-inflammatory effects,” he says. Suggesting or advising against a pro- or anti-inflammatory food to manage anxiety requires first, proving it’s pro- or anti-inflammatory, and then, whether eating it even translates to alleviating or worsening anxiety. “It’s a two-step process. I’m not sure if we’ve crossed all our t’s and dotted all our i’s on it.”
Adler also cautions against making “blanket recommendations for everyone,” since responses to specific foods vary from person to person. Instead, she advises being mindful of how different foods make you feel, not just in the moment, but the next day, as well. Maybe cut out a category of food, like processed foods, for a period of time, with the intention of noting how you feel. Then, gradually reintroduce them, asking yourself if you feel any differently when doing so. This way, you can identify specific foods within a category that affect your anxiety.
Particularly if you have an anxiety disorder — anxiety that impairs your ability to function as opposed to a healthy response to a stressful situation — you don’t want to address it solely through diet. “It’s concerning to think that somebody may rely on choice of food to treat bona fide psychiatric disorders while we do have treatments that have been scientifically proven to help,” like medication and therapy, Levounis says. If you have an anxiety disorder and want to experiment with your diet, he suggests speaking to a nutritionist or primary care doctor, but without neglecting tried and true treatments.
She believes therapy would ideally include talking about other factors related to emotional well-being, such as diet and exercise. “Managing your diet is a part of managing your anxiety,” she says. After all, any self-sabotaging habits you engage in beyond therapy can undermine the hard work you do within it. Rather than directing you to change your diet in a certain way, it can give you an understanding of “all the levers you can pull to help you reduce your anxiety.”
The idea of diet as one of several tools to manage anxiety really resonates. Personally, I’ll stick to my healthy-ish diet, along with therapy and medication, without getting too caught up in whether I should be eating X or Y and focusing on what makes me feel good.
By Melissa Pandika      Jan. 21, 2021
source: www.mic.com

How To Help A Friend With Anxiety When You’re Struggling Yourself

If you’re not in the right frame of mind to assist a loved one with their mental health, that’s OK. Here’s what therapists recommend.
Anxiety levels are through the roof, which can only be expected in a pandemic – and sadly some friendships are feeling the strain as a result.
Friends are catching up on Zoom, messaging on Whatsapp and in some cases meeting one-on-one to chew the fat over the pandemic, subsequent lockdowns and the huge life – and therefore, mental – impact it’s having.
Anxiety levels appear to remain the same as they were back in April, according to a survey by the U.K.’s Office for National Statistics (ONS), which is monitoring the social impacts of the coronavirus in Britain.
Its most recent survey revealed 76% of adults are now “very or somewhat” worried about the effect of the coronavirus on their life – this has increased gradually since the end of the summer.
It’s getting to the point where some friendships are feeling increasingly strained, and sometimes one-sided – people are playing host to their friends’ venting sessions while struggling to deal with their own anxieties – and finding it hard to juggle the two.
“My friend unloads her anxiety on me, and now I feel drained,” was the title of a Guardian advice column submission that had heads bobbing in agreement.
“It’s becoming less about having conversations and more about listening to an exhausting monologue,” the advice-seeker wrote of their relationship with an anxious friend in the pandemic. They just didn’t have the bandwidth to deal with all of that anxiety, in addition to their own.
So, how can you support an anxious friend?
It can be hard to know where to begin when supporting someone who is anxious – especially as we all experience anxiety differently, and at varying levels. Not everyone has lots of people they can rely on for support, either.
A good place to start is by stopping and specifically asking your friend (or loved one) what they might want or need, says psychotherapist and member of the British Association for Counseling and Psychotherapy, Rakhi Chand.
This could be a distraction – why not chat about something that doesn’t involve the timeframe for a coronavirus vaccine or the state of American politics? – or it could just be offering a listening ear.

Some of the best support you can offer is letting your friend know you’re there to support them, and you can understand and empathize with how they are feeling, says psychotherapist Lucy Fuller. But it can be “very difficult” to be in the presence of someone who is feeling really anxious when you yourself are feeling that way, she adds.

If this resonates with you, it might be helpful to ask yourself what you need in a given moment. Chand says, for example, that sometimes she knows she needs fresh air or exercise to take her mind off concerns, and at other times she needs to sit and dissect the issues with her loved one.
Don’t dismiss your own anxiety in the process, she adds. “I think many of us are good at subtly dismissing ourselves by ending sentences with things like ‘but I’m really lucky, lots of people have it much worse.’ Whilst perspective is good, notice where you are on a spectrum of dismissing yourself. Too much of dismissing your anxiety won’t help it ultimately.”
Be gentle on yourself if you know you just haven’t got the bandwidth at that time, on that particular day, to shoulder someone else’s concerns. And do feel free to let them know that – albeit kindly.
“I would suggest being honest and letting them know that you are sorry it is so difficult for them, but that you are also on a cliff edge and can’t cope with it all right now,” suggests Fuller. “Comfort might be gained from just being together, even not talking.”
One way of doing this might be taking a walk together in natural and beautiful surroundings (a forest perhaps, along the coast, or even around the block or park) so you’re both moving away from the biggest points of stress for an hour.
“Try to share the activity of taking in the surroundings and being in the moment,” says Fuller. “There can be comfort gained from being in the presence of someone you love or have great respect for, without sharing words, but experiencing a parallel sense of calm.”
It’s also worth noting that if you are regularly finding you simply can’t deal with a friend’s anxieties because you feel under a lot of strain, it may be a sign that you too should seek some help. “If you regularly haven’t got space to support or listen to them then maybe it’s time to speak to a professional,” says Chand.
anxiety
What not to do
Therapists generally advise against trying to fix the problem for your friend – unless they specifically ask for your advice. The listening is more important.
“Often the last thing people need when they are feeling wobbly is for someone they rely on to try to fix the problem, or tell them what they ‘should’ be doing in order to make themselves feel better,” says Fuller. “It isn’t always as simple as that, so by coming supportively ‘alongside’ someone who is experiencing emotional difficulties is a very comforting way of supporting them.”
Telling a friend that you know how they feel isn’t usually helpful either, adds Fuller, “as it takes away the seriousness of the emotional condition that they are experiencing”.
Similarly, she cautions against your friendship catch-ups turning into an “anxiety competition” – which can develop, consciously or subconsciously.
“To say or suggest to someone that they don’t feel as bad as you diminishes their experience and can shame them into thinking that it isn’t safe to share their feelings with you,” she says. So best not to go down that route.
While venting is a “very healthy and important way to alleviate stress and anxiety,” ultimately if either of you need to vent more and you’re feeling totally overwhelmed by everything, doing so to a professional in person or using a mental health helpline might be a good solution.
This story originally appeared in HuffPost UK.
By Natasha Hinde        11/12/2020

How To De-clutter Your Life
And Reduce Anxiety In 10 Steps

You don’t need Marie Kondo to save you.

Last summer, mere months after swearing that I wasn’t going to have a second baby, I found out I was having a second baby. Oh, universe.

Of all the varied emotions (most of them happy, for the record) I felt over “li’l surprise,” as we’ve come to call him, one of the most prevalent was panic over how to fit him in our two-bedroom, already overflowing, toddler-dominated townhouse. Like, actually, where is this baby going to go? A drawer? It might be a drawer.

This panic quickly morphed to full-fledged anxiety over the clutter I find myself surrounded by on a daily basis. Toys everywhere. An entirely unusable basement thanks to boxes we never unpacked from our last move. A shame-closet so stuffed with junk we can’t even open the door.

When I was about 12 weeks pregnant, I booked an appointment with my therapist to discuss my feelings about bringing another baby into the world. I spent $160/hour crying to her about the state of my basement.

It was time to to act. For the baby, who deserves more than a drawer to call his own, and for my own mental health.

Clutter really is linked to anxiety
Clutter and anxiety go together like boozy date nights and surprise pregnancies: kind of inevitable.

“Messy homes and work spaces leave us feeling anxious, helpless, and overwhelmed. Yet, rarely is clutter recognized as a significant source of stress in our lives,” psychologist Sherrie Bourg Carter wrote in Psychology Today.

The negative effect of clutter is especially prevalent among women, the New York Times notes, citing a 2019 study that found a cluttered home is a stressful home. Another study from 2010 found that women who perceived their homes as messy or cluttered had increased levels of cortisol (the stress hormone) throughout the day.

But, as Carter explains in Psychology Today, clutter is actually one of the easiest sources of life stress to fix — much easier than fixing a stressful job or relationship issues, for instance. You just have to do it.

It took work. It took time. But I am pleased to say I have significantly reduced the clutter in my house and my mind over the last several months. Here’s how I did it, and how you can, too:

1. Pick one project at a time
It can be easy to get overwhelmed by de-cluttering your entire house, so break it up into bite-sized pieces. Pick one project, such as going through your closet and donating everything you never wear. Then bask in the glory of finishing something.

“This will give you a sense of accomplishment as you see your successes little by little,” Carter notes.

Even just taking a single night off from Netflix will give you two to three hours, which is plenty of time to tackle that junk drawer full of used batteries and dead pens.

2. Be ruthless
Adopt a stone-cold attitude. Now is not the time to weep over that genius essay you wrote in Grade 4. If you don’t use it, and there’s little sentimental value, give it away or toss it.

Here is a random sample of just some of the crap from my house I either threw out, recycled, or donated over the last few months:

  • About 300 books
  • Two bookshelves
  • Dozens of kitchen appliances I have never used, such as an egg steamer (??)
  • The elliptical machine, nicknamed “El Bastardo” that has doubled as a laundry hanger for at least five years
  • My ex’s guitar (sorry)
  • Dozens of giant photo frames or framed art we were never actually going to hang again.
  • All of my impractical shoes. I’m about to be a mom of two, so let’s get real
  • An entire cupboard full of bath and beauty products I’ve never or barely used
  • An antique steamer trunk from the foot of the bed that my husband tripped over every. single. night.

3. Join a ‘Buy Nothing’ group
As satisfying as it is to drop off car loads of stuff at the Salvation Army or Value Village, chances are your neighbourhood has a “Buy Nothing” group where people will come to your house and take your stuff away, no questions asked!

That antique steamer trunk I mentioned? A mom in my neighbourhood took it, gave it to her pirate-obsessed son, and now he has his own treasure trunk. YARR!

4. Donate books
Yeah, I know. This one can be controversial for book lovers. And I am one, so I get it.

If you have the space, and don’t consider books clutter, great. But if you have a basement overflowing with multiple copies of Memoirs of a Geisha and every psychology textbook from your undergrad, it might be time to let go.

And let go I did. I asked my husband to do the same and we parsed it down to a meaningful collection.

And you know what? It didn’t even hurt. I’m happy thinking about other people finding joy in the books that were just collecting dust in my basement.

5. Invest in furniture that doubles as storage
Out of sight, out of mind. Consider investing in a piece of furniture that doubles as storage. I got this storage ottoman from Ikea, and now all of my son’s toy trains and tracks have a place to live other than my living room floor.

You can also re-purpose existing furniture for storage. One of my (now-empty) square bookshelves is now a handy toy shelf in my son’s playroom.

6. Look critically at the space you do have and how it can be used better
This one was huge for me, and important for anyone living in a small space. Instead of pining for more room (we very nearly moved), look critically at how your current space can be better utilized. For me, that meant tackling the biggest stressor of all … my basement.

After, many, many trips to Value Village and weeks spent sorting, I morphed my previously unusable basement into a playroom for my toddler. This allowed us to move all of his toys cluttering my living room, thus creating usable space (for me!) upstairs.


Suddenly, I could breathe again.

I gave my bedroom a similar makeover. We don’t have a third bedroom to turn into a nursery for this little nugget, but we do have a pretty large master. After giving away the steamer trunk, half my clothes, and moving a few decorative lamps, the back end of our room is now the “nursery.”


We’re ready for you, li’l surprise!

7. Rotate toys
Did you know kids get overwhelmed by having too much “stuff,” too? A 2017 study found that kids with too many toys get easily distracted and have lower-quality playtime. Fewer toys lead to more, focused creative play.

Researchers suggest that parents pack away most of the children’s toys, and rotate them a few at a time.

8. De-clutter your schedule
Congrats, your house is looking more like a house and less like an emporium of crap! But there’s still more de-cluttering you could do.

If you’re anything like me, you spend your weekends shuttling your kids to museums, drop ins, classes … anything to keep busy! But now that I have a house I can actually stand to spend time in, we’ve started embracing slow weekends at home, and everyone is better for it.

Send your kid to the playroom. Do an art project. Make pancakes together. You’ll all feel calmer when you use your down-time to actually relax.

9. De-clutter your socials
While you’re bettering your life, how about cleaning up your social media? Unfollow any accounts you don’t really care about (like all those baby product accounts you followed just to enter free giveaways), so that you’re more likely to see updates from those you do care about.

Take stock of how many online parenting groups you’re in (I’m in about 37, no joke). Mute the ones you don’t really need nor care to see on a daily basis.

Finally, if you’re doing any hate follows (we’re all guilty of this, right?), consider letting go. You live your life, little miss perfect mommy blogger we only follow to hate, and we’ll live ours. Go in peace. Enjoy your home-grown, organic mung beans.

10. De-clutter your mind
Your house, schedule, and social media are all cleaned up. All that’s left to tackle now is your mind (oh, just that?). Embracing mindfulness is a great way to help you roll with the punches, be more present, and control your reactions, parenting expert Alyson Schafer notes.

Here are some great apps to get you started:

  • Dan Harris’s 10% Happier
  • Sam Harris’s Waking Up
  • Meditation Timer
  • Calm
By Natalie Stechyson         01/06/2020


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11 Ways to Cultivate Resilience

“I am not what happened to me. I am what I choose to become.” 

– Carl Jung

Bouncing back is a concept well understood in the context of recovering from a sports injury. Following favorite players’ comeback stories fills fans with inspiration, encourages perseverance in pursuit of personal goals, and fosters a sense of self-confidence, like we can do it if they can. Cultivating resilience in the face of all life’s challenges is a proactive way of dealing with the unexpected, the upsets and disappointments, the pitfalls and successes in life, including how to cope with trauma, chronic pain, adversity and tragedy.

Resilience: What It’s All About

An article in Forbes defines resilience as “the capacity for stress-related growth” and states that resilience has two parts related to the way you bounce back and grow:

  • From big work or life adversity and trauma
  • From dealing with daily hassles and stress

A study in Health Psychology showed that the frequency and intensity of repeated or chronic everyday life strains is strongly associated with overall health and illness, even more so than major life events.

A 2013 study found that exposure to chronic frequent negative emotion and the inability to process daily stress exacts a long-term toll on mental health.

Resilience, say researchers in an article published in Trauma, Violence & Abuse, can manifest either as “prosocial behaviors or pathological adaptation depending on the quality of the environment.” If individuals suffering from lasting effects of trauma and adversity have access to resources that help them cope, they will be more likely to develop prosocial behaviors that may facilitate healing.

Rolbieki et al. (2017) explored resilience among patients living with chronic pain and found that they showed resiliency in four ways: developing a sense of control (actively seeking information and conferring with their doctor to confirm his/her recommendations; actively engaging in both medical and complementary treatment; making social connections and exhibiting acceptance of pain and positive effect.

One surprising finding is that chronic stress accelerates aging at the cellular level – in the body’s telomeres. These are the repeating segments of non-coding DNA at the end of chromosomes. Scientists have discovered that telomeres can be lengthened or shortened – so the goal is to have more days of renewal of cells than destruction or wear and tear on them.

Researchers suggest resilience should be regarded as an emotional muscle, one that can be strengthened and cultivated. Dr. Dennis Charney, co-author of “Resilience: The Science of Mastering Life’s Greatest Challenge,” says people can weather and recover from trauma by developing and incorporating 10 resilience skills, including facing fear, optimism and social support. Dr. Charney, resilience researcher and dean of the Icahn School of Medicine at Mount Sinai in New York City, was shot as he exited a deli. Following the shooting, Dr. Charney faced a long and difficult recovery. The resilience researcher himself had to employ strategies of coping he’d studied and taught.

The American Psychological Association (APA) says that resilience isn’t a trait that people either have or don’t. Instead, resilience “involves behaviors, thoughts and actions that can be learned and developed in anyone.”

resilient

Ways to Cultivate Resilience

Among the varied ways to develop and cultivate resilience, some are more self-evident than others, yet each is worth a try when attempting to weather life’s challenges.

  1. Act. Even small steps add to a sense of accomplishment, of being proactive instead of reactive. Start with something you feel confident you can do and ask for help if you need it. There’s a lot to be said about self-empowerment when you act in your own best interests. After all, no one else can act for you.
  2. Add to coping resources. Everyone can benefit from having a toolkit of effective coping resources. Combat stress, depression, anxiety and other emotional, psychological and physical issues and conditions through meditation, mindful yoga, exercise and whatever helps you relax, including reading, music, doing puzzles, painting, writing and more.
  3. Embrace flexibility. Instead of regarding your situation as no-win, steer towards an attitude of flexibility. Learn the art of compromise, as in, “I may not be able to run a marathon, yet I can manage a walk in the neighborhood with friends.” In addition, when running into fatigue or pain that prevents you from continuing, congratulate yourself on your effort and the fact that you acted to improve your resilience. Over time, you’ll get stronger and be able to do more, thus adding to your resilience and helping to improve your overall physical and mental health.
  4. Practice optimism. Science says that some optimism is genetic, while some is learned. You can train yourself with practice in positive self-thinking to see opportunity instead of a dead-end, to view a glass as half full instead of half empty. There’s also truth in self-fulfilling attitudes. If you believe you’ll be successful in overcoming adversity, you’re more likely to succeed. The opposite is also true: If you think you’ll fail, you probably will.
  5. Take advantage of support. When you need help, it’s OK to ask for it. In fact, when you know you have support available and are willing to use it, you’re exercising prosocial behavior. Similarly, when you can do so, offer your support to others who may need it.
  6. Avoid personalizing. There’s no point in engaging in blame or endlessly thinking about your situation. Besides being counter-productive, it makes you feel worse. Make use of some of the healthy coping measures you’ve successfully used before and stop ruminating about what happened to you.
  7. Regard the setback/disappointment as temporary. Nothing lasts forever, not even life-altering events, trauma, adversity and pain. You can navigate through this turbulent and emotionally trying time by realizing that this is temporary, and things will get better with your active involvement in your healing process.
  8. Write your new story. Psychiatrists and psychologists call this “reframing” and it refers to changing your story to focus on the opportunities revealed. For example, say you’ve returned from active deployment in a war zone with extensive physical and psychological injuries. Instead of remaining steeped in the negative aspects of your experience, allow yourself to center on other senses, traits, skills and resources you have at your disposal – your empathy, understanding, ability to solve problems, a wide support network, loving family and close friends.
  9. Cultivate gratitude. When you are grateful and actively cultivate gratitude, you are taking advantage of a basic part of resilience and in contentment in life. The more you develop gratitude, the more resilient you’ll become.
  10. Remind yourself of other victories. This may be an intensely challenging time for you, a time when failures and negativity seem paramount and inevitable. Now is when you must remind yourself of your past successes, examples of seemingly impossible hurdles you’ve overcome, victories you’ve scored. This serves as self-reminder that you’ve come back from adversity before. You can do it again.
  11. Enhance spirituality. Religion and spirituality have been shown as predictors of resilience in various populations studied, including returning war veterans with posttraumatic stress disorder (PTSD), trauma sufferers, children and adults who experience abuse or violence, patients enduring chronic pain. Prayer, self-reflection, communicating with a Higher Power serves as a healing balm to many who otherwise may resort to negative coping behaviors, such as drinking and drug use.

Last medically reviewed on April 5, 2018

source: psychcentral.com


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How To Overcome A Lack Of Sleep

A lack of sleep leads to memory problems, inability to make plans, poor decision-making and a general brain fog.

Just ten minutes of mindfulness helps the mind and body recover from sleep deprivation, new research finds.

Failing to get 7-8 hours sleep per night is linked to memory problems, inability to make plans, poor decision-making and a general brain fog.

But mindfulness has a remarkable restorative effect.

Ten minutes of mindfulness during the day is enough to compensate for 44 minutes of lost sleep at night, the study of entrepreneurs found.

Here are some mindfulness exercises that are easy to fit into your day.

Dr Charles Murnieks, the study’s first author, said:

“You can’t replace sleep with mindfulness exercises, but they might help compensate and provide a degree of relief.

As little as 70 minutes a week, or 10 minutes a day, of mindfulness practice may have the same benefits as an extra 44 minutes of sleep a night.”

The study followed 105 entrepreneurs, 40% of whom were working 50 hours per week or more and sleeping less than six hours a night.

The results showed that entrepreneurs who engaged in more mindfulness were less exhausted.

A second study of a further 329 entrepreneurs also found that mindfulness could offset the damaging effects of sleep deprivation.

However, mindfulness only works in this context when people are low on sleep.

Some people are getting enough sleep, but still feel exhausted.

Dr Murnieks said:

“If you’re feeling stressed and not sleeping, you can compensate with mindfulness exercises to a point.

But when you’re not low on sleep, mindfulness doesn’t improve those feelings of exhaustion.”

Mindfulness helps to reduce stressors before they lead to exhaustion.

For entrepreneurs and others with long working hours, mindfulness can be beneficial.

Dr Murnieks said:

“There are times when you’re launching a new venture that you’re going to have to surge.

Mindfulness exercises may be one way to provide some relief during those tough stretches.”

The study was published in the Journal of Business Venturing (Murnieks et al., 2019).

January 6, 2021

About the author

Psychologist, Jeremy Dean, PhD is the founder and author of PsyBlog. He holds a doctorate in psychology from University College London and two other advanced degrees in psychology.

He has been writing about scientific research on PsyBlog since 2004. 

source: PsyBlog

sleepless

9 Things Sleep Doctors Would Never Do At Night Before Going To Bed

Experts reveal which bedtime habits to avoid if you want to feel rested in the morning.

Getting quality sleep affects everything ― your mood, your weight, your immune system and so much more.
But for many people, logging a full night’s rest can be a challenge. Less than half of North American adults (49%) get the recommended seven to eight hours of shuteye, according to a Better Sleep Council survey from March. And just over half of respondents (52%) described their sleep quality as “poor” or “fair.”
What you do — and don’t do — leading up to bedtime matters; your evening routine can impact your sleep for better or for worse.
We asked sleep doctors what they avoid doing before crawling into their sheets. Of course, no one has perfect sleep habits — not even experts ― but here’s what they try to steer clear of:
1. They don’t watch the news.
“Even though nighttime might seem like the perfect time to catch up on the latest COVID-19 information or the presidential race, we should try to avoid things that can cause anxiety before bed. Unfortunately, nowadays the news is filled with things that can cause worry and other unwanted emotions that you definitely want to avoid if you are hoping to get a good night’s sleep. The news, in some ways, keeps people up late at night the same way that a horror movie can. Images and information regarding violence or fear stimulate your mind preventing you from having a smooth transition into sleep.” — Raj Dasgupta, associate professor of clinical medicine at the University of Southern California’s Keck School of Medicine
2. They avoid working in bed.
“With the COVID-19 pandemic, a significant proportion of our population is working from home these days, and as such, your home has become your office. You want to avoid at all costs working from your bed, however, as you want to maintain the relationship with the brain that the bed is only for two things — sleep and sex.
As you do more and more mentally stimulating activities in bed, the brain slowly develops a psychological association of the bed being a place to stay awake rather than sleep. This, in turn, can trigger people to develop sleep-onset insomnia. Your house is already your office, so during these difficult times, use the bed as your sanctuary — a place to relax, escape work and sleep.” ― Ruchir P. Patel, medical director of the Insomnia and Sleep Institute of Arizona
3. They don’t work out.
“Exercise in the morning or during the daytime can go a long way to helping improve insomnia symptoms at night, but exercise late in the day can be counterproductive. Many people try to exercise at night with the goal of ‘wearing themselves out,’ but are inadvertently making it harder for themselves to fall asleep.” ― Stacey Gunn, sleep medicine physician at the Insomnia and Sleep Institute of Arizona
If you watch to catch some Zzzs, avoid exercising too close to your bedtime.
4. They steer clear of tense conversations.
“Try your hardest to avoid a heated conversation with your significant other before bed. As the saying goes, never go to bed angry, or bad feelings will harden into resentment. There is research to support the idea that negative emotional memories are harder to reverse after a night’s sleep.
Plus, anger is a huge turn-off. If you do this repeatedly, it creates an unhealthy pattern, and destroys potential opportunities for sexual intimacy. Confrontations lead to a stress response, which is exactly opposite of what you want if you’re trying to fall asleep easily. It’s important to create a peaceful environment for you and your partner to have a good night’s sleep. Instead of fighting, maybe snuggle up together and watch ‘Love Actually,’ one of my personal favorites.” — Dasgupta
5. They absolutely do not consume caffeine.
“Avoid drinking any caffeinated drinks past 2 p.m. Caffeinated drinks —including coffee, soda, iced tea, pre-work out drinks or energy drinks — act as a stimulant. Caffeine blocks adenosine receptors — and adenosine [plays a role in] sleep homeostasis.” — Anupama Ramalingam, sleep medicine physician at the Insomnia and Sleep Institute of Arizona
6. They try to avoid drinking alcohol.

“Some people end up self-medicating with a nightcap, because it does help them to fall asleep more easily at the beginning of the night. But I recommend against it because it causes the sleep architecture to be disrupted later on, resulting in poor quality sleep. If I do have a drink in the evening, I try to separate it from bedtime, and give the alcohol a chance to clear out of my system before going to sleep.” ― Gunn

“Many people try to exercise at night with the goal of ‘wearing themselves out,’ but are inadvertently making it harder for themselves to fall asleep.”

7. They don’t use electronic devices (without a blue light filter).

“In sleep and circadian science, we use the term ‘zeitgeber’ — or ‘time giver’ — to describe environmental cues that help us entrain to a 24-hour cycle. Light is the most powerful zeitgeber that signals the brain to stay awake. Prolonged exposure to bright light around bedtime keeps us awake and reduces the amount of sleep we get. Exposure to light at night also suppresses the brain’s natural production of melatonin, a hormone that is released in response to darkness and helps us to fall asleep.” ― Anita Shelgikar, clinical associate professor of neurology and director of the sleep medicine fellowship at the University of Michigan
8. They also don’t keep the lights in their home turned up bright.
“I was reminded during a fishing trip to the Outer Banks [in North Carolina] with my nephews of the importance of avoiding artificial light before bedtime. We were forced to use propane lanterns on the island each night as there was no electricity available. Several of the parents on the fishing trip remarked that the darkness had improved their sleep so much that they might pitch the idea of ‘Lantern Tuesday’ to their spouses: A night each week dedicated to reducing light exposure and improving sleep sounds like a great idea to me!
Exposure to bright light suppresses melatonin secretion. Plus, alteration of the circadian rhythm (or the daily rhythmic sleep-wake cycle) by nocturnal light exposure may contribute to cardiovascular and metabolic disease. What sort of practical steps can one take to avoid bright light? Dim the lights in the home except for a few lamps several hours before bed.” — William J. Healy, assistant professor of medicine and director of sleep quality improvement at Augusta University.
9. They make sure they don’t spend a long time awake in bed.
“Many of our patients will give themselves a 10-hour sleep window but realistically are only asleep for six to eight hours. Please do not spend more time in bed than you really need. All the extra time in bed awake results in your brain starting to develop an association that the bed is a place to be awake and also sleep. But this, in turn, can result in disruption of your sleep drive and thus result in poor sleep efficiency and sleep quality.” — Patel
By  Kelsey Borresen      11/04/2020


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The 4 Steps That Will Increase Happiness, According To A New Study

Researchers believe these daily habits will train your brain to achieve better overall well-being. (Worth a try, right?)

Researchers believe they’ve cracked the code when it comes to achieving overall emotional and mental wellness through four key pillars.

This past year has been an excruciating one for millions of North Americans, and our collective well-being has taken a serious hit. A majority of adults in the United States say their mental health is worse now than it was pre-pandemic. Feelings of isolation are up. A majority of North American adults report feeling overwhelmed by their current stress levels.

Against that bleak backdrop — and given that COVID-19 case numbers are still reaching record highs, even as vaccines have arrived— it seems silly, almost, to think about cultivating emotional well-being. Now? Really? And most importantly, how?!

A research paper recently published in the Proceedings of the National Academy of Sciences offers a mental training plan that its authors call the “how” of well-being. Their findings suggest there are four key behaviors that tend to contribute most to overall satisfaction. And they see their plan as a way in which people who already feel relatively healthy can cultivate mental wellness on a daily basis.

“It’s a more hopeful view of well-being,” study researcher Cortland Dahl of the University of Wisconsin-Madison’s Center for Healthy Minds, a cross-disciplinary research institute, told HuffPost. “It’s the idea that you can take active steps that improve well-being, very much so in the way that you might take steps to improve physical health.”

Of course anyone grappling with severe stress, anxiety or other mental health concerns should absolutely reach out to a qualified mental health professional.

Looking to be more deliberate about training your brain to cultivate mental and emotional well-being? Here are the four basic pillars of the plan, and some simple steps you can start taking right away.

Step 1: Cultivate Awareness — And ‘Meta-awareness’

Awareness is a “heightened, flexible attentiveness to your environmental and internal cues,” according to the Center for Healthy Minds ― which basically means your surroundings as well as your thoughts, feelings and bodily sensations.

And studies do show that people with heightened awareness tend to have better overall well-being. Also, being distracted can lead to feelings of stress and unhappiness.

One simple tactic that will help you achieve this? Close your eyes and focus on the act of taking 10 breaths.

Another option? “One thing I like to do is when I’m doing dishes, I’ll notice the sounds, I’ll feel the sensations,” Dahl said.

The new Proceedings of the National Academy of Sciences research — which pulls from a range of studies from the worlds of neuroscience, meditation traditions and more — suggests that “meta-awareness” is important, too. So it’s not only important to be aware; it’s also important to be aware that you’re being aware. Ultimately, cultivating meta-awareness helps you to deliberately direct and sustain your attention, the authors argue, rather than being pulled in by “distractors.”

Making a small effort to connect with friends, loved ones and colleagues via Zoom, email or text can help you tap into deeper feelings of kinship.

smile

Step 2: Cultivate Connection

Forging and strengthening a sense of togetherness is certainly a difficult goal amid COVID-19. But making a small effort to connect with friends, loved ones and colleagues via Zoom, email or text can be enough to help you tap into deeper feelings of kinship as the pandemic continues.

The researchers also say that simply cultivating feelings of kindness toward others can be enough to help boost your sense of connection — regardless of whether the person on the receiving end even knows you’re thinking about them.

They cite several studies and pilot programs that suggest kindness meditation programs can lower feelings of distress and boost positive feelings. There is even some preliminary evidence that these types of practices may help lessen implicit bias.

“You can start with a simple appreciation practice,” Dahl said. That might entail bringing a friend or loved one into your mind, then consciously focusing on the things you really cherish about them.

Step 3: Practice Insight

The researchers define insight as having self-knowledge about how your own emotions, thoughts and beliefs shape your sense of who you think you are.

And working to develop this kind of insight can empower you to challenge the beliefs you’ve held about yourself that you may have thought were immutable, Dahl explained. He cited a personal example, describing how he used to be deeply unsettled by public speaking and believed this was just an unchangeable fact of who he was.

“Instead of having this kind of constant judgment, we can get curious about our own inner worlds,” Dahl said.

One practical, real-world way to to do that is to simply notice when a negative thought crops up, and be inquisitive, the researchers wrote. Stop and ask yourself: Where is this thought coming from? Is it based in any assumptions?

Make an effort to notice how even some of the most mundane activities you do every day are connected to your core values. For example, doing the dishes might be an act of generosity toward those you love.

Step 4: Connect With Your Purpose

You don’t have to try and orient every day toward some far-reaching sense of purpose with a “capital P,” Dahl said. But it can be worthwhile to spend time thinking about your deep core values. Then make an effort to notice how even some of the most mundane activities you do every day are connected to them.

For example, doing the dishes or cooking a meal at the end of a long day might be an act of generosity toward those you love. Signing on for your “fifth Zoom meeting of the day” may help connect you to a career that you find meaningful.

Research has shown that having a larger sense of purpose in life is linked to positive health outcomes ― from resilience in the face of trauma to overall lower risk of death.

And ultimately, these four habits should help provide a clearer framework for people looking to improve their mental well-being and wondering how to start. If connecting with your sense of purpose every day doesn’t necessarily click with you right off the bat, for example, try something else.

“We think of this as the ‘eat your fruits and vegetables of mental health,’” said Christy Wilson-Mendenhall, a scientist at the Center for Healthy Minds who was also a researcher on the new paper.

The goal is to find what really works for you and that — crucially — “becomes easy to integrate into everyday life,” she said.

Catherine Pearson     12/30/2020

source: www.huffingtonpost.ca


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10 Exercises That Can Make You Mentally Stronger

Building a little mental muscle could have a big impact on your life.

If you want to lift heavier objects, you need more physical strength. Large biceps and a strong back will go a long way toward helping you do the heavy lifting.

Well, the same can be said for your mental muscles. If you want to be able to tackle bigger challenges and overcome more obstacles, you need more mental strength.

Like physical muscles, your mental muscles require a good workout. And these 10 exercises can help you start developing the mental strength you need to crush your goals.

1. Reframe negative thoughts.

If you are having catastrophic thoughts like “This will never work,” then replace them with something more realistic, like “If I work hard, I’ll improve my chances of success.”

It’s true that everyone has bad days that lead to negative thoughts. But by searching for positive and realistic expectations, you can eliminate these damaging pessimistic thoughts and better equip yourself to manage the bad days.

2. Create goals.

It’s fun to aim high and dream big. But setting your sights too high will likely lead to disappointment.

Rather than set out to lose 100 pounds, focus on losing five first. When you crush that goal, you’ll be more motivated to lose the next five pounds.

Every goal you achieve gives you confidence in your own ability to be successful. This will also help you identify which goals are not challenging enough and which ones are unrealistically ambitious.

3. Set yourself up for success.

You don’t need to subject yourself to temptations every day to stay mentally strong. Modify your environment from time to time. Make life a little easier.

Put your running sneakers next to the bed if you want to work out in the morning. Remove the junk food from your pantry if your goal is to eat healthier. Little things like this will go a long way toward keeping you from exhausting your own mental energy and setting yourself up for success.

4. Do at least one difficult thing each day.

Improvement doesn’t come about by accident. You need to challenge yourself on purpose. Make sure to analyze your own boundaries, though, since everyone has a different idea of what is challenging.

Have the courage to pick something slightly outside these boundaries. And then take one small step every day.

Enroll in a class you don’t think you qualify for. Speak up for yourself even when it is uncomfortable. Always push yourself to become a little better today than you were yesterday.

5. Tolerate discomfort for a greater purpose.

The feeling of discomfort can often lead people to look for unhealthy shortcuts. Binge TV-watching and overdrinking are common emotional crutches. But these types of short-term solutions more often create bigger long-term problems.

The next time you experience discomfort, remind yourself of the bigger picture. Finish that workout even when you are tired. Balance your budget even when it gives you anxiety. Tolerating uncomfortable emotions can help you gain the confidence you need to crush your goals.

optimism-equals-success

6. Balance your emotions with logic.

If you were to be 100 percent logical all the time, you might live a boring life, devoid of leisure time, pleasure, or even love. But if you base all of your decisions on emotion, you might spend all your money on fun, rather than save for retirement or investments. To make the best decisions, you need to balance your logic and emotion.

So regardless of how minor or major the decision in your life, check yourself to make sure you are balancing your emotions with logic.

Being overly anxious, angry, or excited can cause you to make an emotional decision. So write down a list of pros and cons for each decision you make. Reviewing this list will enhance the logical part of your brain and help balance out your emotions.

7. Fulfill your purpose.

It’s hard to stay the course unless you know your overall purpose. Why is it that you want to hone your craft or to earn more money?

Write out a clear and concise mission statement about what you want to accomplish in life. When you’re struggling to take the next step, remind yourself why it’s important to keep going. Focus on your daily objectives, but make sure those steps you’re taking will get you to a larger goal in the long run.

8. Look for explanations, not excuses.

Did you fall short of your goal? Then examine the reasons. Rather than make excuses for your behavior, look for an explanation than can help you do better next time.

Take on the full responsibility for any shortcomings without placing blame. When you face and acknowledge your mistakes, you can learn from them and avoid repeating them.

9. Use the 10-minute rule.

Mental strength can help you be productive when you don’t feel like it. But it’s not a magic wand that will make you feel motivated all the time.

There is a 10-minute rule that comes in handy when you are tempted to put off something important. If you catch yourself eyeing the couch at the time you planned to go for your mile run, then tell yourself to get moving for just 10 minutes. If your mind is still fighting your body after 10 minutes, then it might be OK to give yourself permission to quit.

But more often than not, once you take that first step, you’ll realize your task is not nearly as tough as you predicted. Getting started is almost always the hardest part, but your other learned skills can help keep you going.

10. Prove yourself wrong.

The next time you think you can’t do something, prove yourself wrong. Commit to topping your sales goal for this month or beating your time in the mile run.

You are more capable than you give yourself credit for, so make it a habit to prove yourself wrong. Over time, your brain will stop underestimating your own potential.


Build Your Mental Muscle

You won’t develop mental strength overnight. It takes time to grow stronger and become better. But with consistent exercise, you can build the mental strength you need to crush your goals and live the life of your dreams.

 About the Author    Amy Morin, LCSW, is a licensed clinical social worker, psychotherapist, and the author of 13 Things Mentally Strong People Don’t Do.
Feb 25, 2020
 


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Therapists Reveal 10 Things You Can Learn from Past Failures

Failure is not popular. It’s avoided at all costs and seen as the worse possible thing that could happen. But, believe it or not, failure does have some virtue. It’s a great teacher whose lessons can change lives. You may wonder how it’s possible to learn from what feels like defeat, but it’s possible. Check out these 10 things therapists say you can learn from your past mistakes.

Maya Angelou, an accomplished and well-known poet, said this:

 “You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it.”

10 LESSONS LEARNED FROM YOUR PAST FAILURES

1 – YOUR PAST FAILURE CAN LEAD TO SUCCESS…EVENTUALLY

You may have heard the story about Thomas Edison. He failed 1,000 times before he made the first light bulb. Edison is famous for saying, “Many of life’s failures are people who did not realize how close they were to success when they gave up.”  This outcome is a common experience.

Here’s a list of some of the most well-known people whose many attempts at starting over eventually led them to success.

  • Walt Disney
  • Sir James Dyson
  • Robert Goddard
  • Henry Ford
  • Stephen Jobs
  • Albert Einstein
  • Steven Spielberg
  • JK Rowling
  • Jerry Seinfeld

You never know if your current failure could lead to tomorrow’s successes. So, learn valuable lessons from poor outcomes and keep going.

2 – YOUR PAST FAILURE IS OFTEN PART OF THE PROCESS

Problems, missteps, and difficulties go hand in hand when you’re working toward a goal. According to studies, every failure changes your perspective and helps you change course when necessary. Many times, when you’re attempting to do something, it’s simply trial and error, and failure can be the key to open a new door for you to walk through.

3 – PAST FAILURE NEEDS TO BE TAUGHT

If you watch professional football, you’ll see the players fall over and over again. It’s the competitive part of the game, and the coaches are constantly reminding their players how to fall but get back up, avoid injury, and improve their skills. One study found that teaching kids to fail actually builds their confidence and helps them to grow up to be resilient adults.  If you haven’t learned how to fail and get back up again, you won’t try new things. You’ll be paralyzed, worried about failing so much that you refuse to step out and take a risk. Life is messy, but don’t be afraid to deal with the messiness of failure.

4 – PAST FAILURES TEACH YOU THAT IMPERFECTION IS OKAY

Social media applauds perfection. It makes you feel like you are inferior if your home, face, and kids aren’t perfect. It teaches you to feel frustrated at imperfection even though you know deep inside that real life isn’t perfect. Failure teaches you that life isn’t all neat and tidy like social media portrays. When you learn how to tolerate your imperfections, you feel at peace. You learn that sometimes there’s nothing you can do about your failures but accept them and keep moving.

5 – FAILURE HELPS YOU PARENT

Failure is a common experience. When you experience failure, such as losing your job, how you handle it speaks volumes to your kids. As they observe you deal with your failures, they’ll learn that sometimes life doesn’t always work out the way you want. Protecting your kids from disappointment hurts their ability to grow resilient and know how to tolerate failure. Use your failures to model how not to give up.

Allow your kids to try new things. Let them fail sometimes. It’s hard to watch as a parent, but it’s an important lesson for your kids to grow into mentally strong, independent adults.

trust

6 – FAILURES TEACH YOU TO BE FLEXIBLE

Hopefully, once you’ve failed at something, you won’t try to do the same thing in the same way. You must learn to adapt, to be flexible, to adjust where needed. It should help you understand that there are many ways to accomplish your goal. Being flexible means, you can adapt and change your ways.

Sometimes you need to throw out the old ways and start over, and that’s okay. Without flexibility, you won’t learn, and you won’t try new things in new ways.

 7 – EVERY FAILURE REVEALS YOUR CHARACTER

Failing stinks. It’s a humbling experience and a great revealer of human character. Your true self comes out when stuff goes wrong. If you get angry, bitter, and blame everyone else for your own failures, you’re showing the world who you really are. Failure can also reveal humility. You suddenly understand what it feels like to fail, so you’re more empathetic towards friends or family who has experienced defeat.

If you want to get to know someone, don’t look at how they handled successes and how they handled failure.

8 – FAILURE BRINGS FOCUS

Failure can be discouraging. Once the smoke clears and your emotions settle down, the outcome can help you refocus. Perhaps your dream job wasn’t a dream, after all. You had to quit, or you got to let go. This forces you to choose a new path to focus on what you really want to do.  Many people start in one career only to realize they hate it, so they venture off into another one that they love.

So try not to feel devastated by your failures. Think of them as stepping stones to something else. Let the failure reignite an old passion. Perhaps you’ve always wanted to go back to school. Maybe the failure at work is the opportunity you needed to pursue a degree.

9 – FAILURE TEACHES YOU TO TRY OTHER PATHS

Failure can look like a detour, but in fact, failure may be guiding you down an entirely new road. You learn that there are several ways to achieve the same goal. One way failed, but there are several more approaches to try. Failure enhances your curiosity and creativity to try new ideas and ways that, in the past, you just hadn’t even considered.

10 – PEOPLE DON’T CARE ABOUT YOUR FAILURE

When you fail, you may worry about what others will think of you. In reality, most people don’t care about your failures.  They know and love you for who you are, not what you can or can’t achieve. It’s embarrassing to mess up, but for the most part, people are typically very understanding because they’ve been there. They aren’t as concerned about your failures because they’re dealing with their own life. So, relax, and fail. It’s okay because those who are your true friends will always love you no matter how many failures or successes you have in your life.

FOUR TIPS TO HELP YOU BOUNCE BACK FROM PAST FAILURES

Even though you understand and agree that failure teaches you many things, it may still be hard to bounce back from it.  Here are some tried-and-true suggestions to help you overcome past failures and look ahead.

1 – STUDY WHAT YOU LEARNED FROM PAST OUTCOMES

Step back and glean all you can from your failure. Ask yourself some questions such as,

“What did I learn about myself? What did I learn about my goal?  Was there a blessing in the midst of the mess?

As you squeeze every drop of understanding out of your failure, you gain better insight into your gifts, talents, and capacity. You get a fresh vision and hope for the future. Failure isn’t fun, but it can make you more fruitful. Please don’t waste your failure. Get as much out of it as you can.

2 – GET INPUT FROM SOMEONE TRUSTWORTHY

Ask a trusted co-worker, friend, or family member for input. Be sure these people really know you, and you feel comfortable hearing what they have to say. Ask them for constructive criticism regarding the failure. Were they surprised? What did they think about your motives? Ask for their advice on how to proceed forward. You don’t need to follow their suggestions, but it’s worth getting their thoughts.

3 – DO SOMETHING ABOUT IT

When you’ve figured out what you’ve learned from a past mistake, do something. Ask yourself

“How can I use what I’ve learned from failure and take a step forward? What would I love to do now?”

Whatever you do, don’t stop moving. Don’t give up. Do something, move forward. Use your gifts and talents to the best of your ability.

4 – DON’T LOSE YOUR HOPE

Failure can be devastating, especially if you’ve worked on something for years, and you cannot get it just right. It’s hard to pick up the pieces and start over, but you can do it. Never lose hope. There’s always something for you to do, a purpose for you to accomplish. Life is full of successes and failures. Let your blunders guide you into new horizons.

FINAL THOUGHTS ON LEARNING FROM PAST FAILURES

Failure is never fun, but it can be a good tutor for those who care to learn.  It reveals true character, refocuses your goals, and helps you become more empathetic to other people who fail. Every life experience is a learning experience, so let falling down from time to time be your teacher. Learn and then bounce back from your failures with fresh vision and new goals. Never give up. Remember that you’re more than your failures or your successes.

source: www.powerofpositivity.com


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8 Everyday Tools For Fighting Depression

Eight exercise for developing serenity and calm.

Teaching people to focus on positive emotions helps them deal with stress, new research finds.

People were taught classic positive psychology exercises such as keeping a gratitude journal, recognising positive events each day and doing small acts of kindness.

Together, the training helped reduce people’s anxiety and depression over the six weeks of the study.

The researchers focused on 170 caregivers for people with dementia.

Half were put in a control group, while the rest were encouraged to focus on their positive emotions.

People were taught eight skills:

  1. Practice a small act of kindness each day and recognise the power it has to increase positive emotions.
  2. Set a simple and attainable goal for each day and note down progress.
  3. Savour a positive event through journalling or discussing it with someone.
  4. Spot at least one positive event each day.
  5. List a personal strength and how you have used it recently.
  6. Use mindfulness to pay attention to daily experiences.
  7. Identify a daily stressor and reframe it as a positive event.
  8. Keep a gratitude journal.

Professor Judith Moskowitz, the study’s first author, said:

“The caregivers who learned the skills had less depression, better self-reported physical health, more feelings of happiness and other positive emotions than the control group.”

The results showed that those who learned the positive psychology exercises experienced a 7 percent drop in depression scores and 9 percent drop in anxiety.

This was enough to move people from being moderately depressed to being within the ‘normal’ range.

Professor Moskowitz chose dementia caregivers as the disease is on the rise:

“Nationally we are having a huge increase in informal caregivers.

People are living longer with dementias like Alzheimer’s disease, and their long-term care is falling to family members and friends.

This intervention is one way we can help reduce the stress and burden and enable them to provide better care.”

One participant in the study commented:

“Doing this study helped me look at my life, not as a big neon sign that says, ‘DEMENTIA’ in front of me, but little bitty things like, ‘We’re having a meal with L’s sister, and we’ll have a great visit.’

I’m seeing the trees are green, the wind is blowing.

Yeah, dementia is out there, but I’ve kind of unplugged the neon sign and scaled down the size of the letters.”

About the author

Psychologist, Jeremy Dean, PhD is the founder and author of PsyBlog. He holds a doctorate in psychology from University College London and two other advanced degrees in psychology.He has been writing about scientific research on PsyBlog since 2004. 

The study was published in the journal Health Psychology (Moskowitz et al., 2019).

source: Psyblog

 

depression

 

Research Connects Positive Thinking With Reduced Memory Loss

A new study reveals that positive thinking may help reduce memory loss as people age. It seems the people who look at life through rose-colored glasses may have the right idea after all. This study adds to mounting research about the role of a good attitude, or ‘positive effect,’ in healthy aging.

The study, published on October 22, 2020, in the journal Psychological Science, found that people with an optimistic attitude have better memory as they age. Most people want to retain good memories in life, but the ability to do so largely depends on emotional and physical health. While many factors come into play in regards to the strength of our memory, it turns out being cheerful can reduce memory loss.

THE STUDY

For the study, a team of researchers analyzed data from a 9-year longitudinal study involving 991 middle-aged and older U.S. adults. They all participated in a national study conducted at three separate times: between 1995 and 1996, 2004 and 2006, and 2013 and 2014. In the questionnaires, the participants reported on various positive emotions they’d experienced in the past 30 days.

In the last two assessments, the researchers also gave the participants tests to observe the strength of their memory. For these assessments, participants had to recall words right after they’d been said to them, and again after 15 minutes passed. The researchers analyzed how positive thinking could reduce memory loss, taking age, gender, education, depression, negative outlooks, and extroversion into account.

“Our findings showed that memory declined with age,” said Claudia Haase, senior author of the paper and an associate professor at Northwestern University.

“However, individuals with higher levels of positive affect had a less steep memory decline over the course of almost a decade,” added Emily Hittner, the paper’s lead author and a Ph.D. graduate of Northwestern University.

In the future, they hope to do further studies on what life factors may improve positive affect, and therefore reduce memory loss. For example, better physical health and stronger relationships may play a role in one’s overall happiness.

OTHER WAYS TO REDUCE MEMORY LOSS

 In addition to thinking positively, other lifestyle factors can help improve your memory:

1 – GET PLENTY OF EXERCISE.

Exercise improves every aspect of health, not just our physical appearance and muscle-to-fat ratio. You will increase your endurance and strength, plus give your brain muscles a run for their money as well. Since the mind and body are inarguably linked, we must take care of them both.

Lack of exercise can lead to developing health problems such as obesity. A growing body of evidence links obesity and all the health complications that go along with it to increased memory loss. Furthermore, obesity heightens the risk of developing Alzheimer’s or dementia later in life.

Researchers believe this may occur because obesity negatively affects brain structure and volume. Overweight and obesity cause the hippocampus to shrink, which leads to cognitive decline. Also, the same proteins in the brain that lead to Alzheimer’s have been found in those with severe obesity.

Several studies show how regular exercise may help reduce memory loss. For example, studies have shown that regular aerobic exercise can result in a larger hippocampus. This area of the brain aids in learning and memory; therefore, a larger brain can support a stronger memory.

2 – PRIORITIZE SLEEP.

Unfortunately, in our “24/7” society, many of us suffer from some level of sleep deprivation. When we run on little sleep, it starts to affect our cognitive function, including memory. Deep, quality sleep helps us consolidate and sort through memories, so without enough REM sleep, our memory suffers. No matter what your schedule looks like, aim for 7-8 hours of sleep each night, and make sure to keep it consistent.

3 – EAT A HEALTHY DIET.

What we put into our bodies not only affects our physical health, but our mental performance as well. Eating too many processed, high-calorie foods can lead to a feeling of brain fog, impairing our memory. Experts say that if you want to reduce memory loss, you should include these foods in your diet:

  • Fatty fish, such as salmon
  • Blueberries
  • Turmeric
  • Broccoli
  • Pumpkin seeds
  • Dark chocolate (near 100% cacao, little or no sugar added)
  • Nuts such as walnuts
  • Oranges
  • Green tea
  • Coffee

4 – DO BRAIN GAMES AND PUZZLES.

Just like any other muscle in your body, your brain needs regular exercise to perform at its best. Do crossword puzzles or other brain games which require you to jog your memory. Instead of passing your time scrolling through social media or watching Netflix, take a few minutes a day to challenge your brain. Not only will you possibly learn something new, but you will reduce memory loss in the process.

5 – WATCH YOUR SUGAR CONSUMPTION.

This tip will help both your physical health and your memory. Just like berries and nuts can improve your memory, unhealthy foods like sugar can hinder it. Studies show that people who eat a lot of sugar have difficulty remembering things and have a heightened risk of developing dementia. Even if the person doesn’t have diabetes, eating too much sugar can hinder memory and brain health.

Researchers believe that, once again, the hippocampus starts to malfunction with too much sugar intake. While it requires a certain amount of glucose to function, too much of it can cause the opposite effect.

FINAL THOUGHTS ON RESEARCH THAT SHOWS POSITIVE THINKING CAN REDUCE MEMORY LOSS

Positive thinking enhances many aspects of life, from our relationships to our physical health. Researchers have found that optimism may help reduce memory loss as well, perhaps due to stronger pathways in the brain. While more studies need to be done about the relationship between memory and positive thinking, this shows great promise for future research.

Since thoughts create our reality, it seems vitally important that we pay attention to what goes on inside our heads. Positive thoughts lead to better outcomes in life, so make sure to take care of your mental health.

source: www.powerofpositivity.com


6 Comments

This Simple Exercise Triples Weight Loss

Around one-third of people over 65 are overweight or obese.

Bursts of short, high-intensity exercise can triple weight loss, research finds.

Known as ‘interval training’, or HIIT, the exercise can burn off more calories in a shorter period of time.

The exercises involved do not require any special equipment and can all be done at home in less than half an hour.

They include things like ‘jumping jacks’, squats, step ups and push ups.

Common types of interval training involve 30-second bursts going “all out” followed by four minutes of recovery at a much lower intensity.

Interval training can also be done on a bicycle, by running, jogging, speed walking or with a variety of other exercises.

The study included 36 people aged 70 with visceral (belly) fat exceeding 1 pound in women and 4 pounds in men.

They followed a 10-week course of interval training.

The interval training started at just 18 minutes per day, three times per week.

It involved 40 seconds of work, followed by 20 seconds of rest.

Over the 10 weeks of the study, they worked up to 36-minute workouts per day.

The results showed that the interval training tripled the losses in belly fat, in comparison to a control group who did not exercise.

The effects of exercise were stronger for men than for women in this study.

The study’s authors conclude:

“In conclusion, the main finding of this trial is that 10 weeks of progressive vigorous interval training decreased total FM [fat mass] by almost threefold compared to the control group while increasing muscle mass.

These outcomes are previously known to be associated with improved cardiometabolic health and decreased risk of CVDs.”

Around one-third of people over 65 are overweight or obese.

Obesity increases the risk of a range of diseases, including cardiovascular disease, type 2 diabetes, high blood pressure and osteoarthritis.

About the author

Psychologist, Jeremy Dean, PhD is the founder and author of PsyBlog. He holds a doctorate in psychology from University College London and two other advanced degrees in psychology.

He has been writing about scientific research on PsyBlog since 2004. 

The study was published in the Journal of the American Geriatrics Society (Ballin et al., 2019).

 

weight-loss

 

15 Things You Don’t Realize
May Be Sabotaging Your Weight Loss

Over-emphasizing health food

Start with the fact that there are plenty of unhealthy foods that masquerade as healthy. Although choosing healthy foods are the correct path, they can’t be consumed without keeping portions in check. “My patients often report eating low-carbohydrate, high-protein diets full of healthful foods like quinoa, green leafy vegetables and berries, but they are eating too much of these foods,” says Gillian Goddard, MD, an endocrinologist and certified nutrition support clinician in New York City. “What makes foods healthy is their nutrient content. This does not mean we can eat them in limitless quantities.” For example, a half cup of quinoa has 111 calories. “Most people are eating two or three cups of quinoa in a sitting which can come in at 400-600 calories. That doesn’t include, the nuts, cheese and olive oil they’re adding,” adds Dr. Goddard.

Failing to understand cravings

They’re not easy to deal with. Julia Ross, author of the new book, The Craving Cure: Identify Your Craving Type to Activate Your Natural Appetite Control, says that when it comes to eating, the brain’s directives are all-powerful. Unfortunately, she says, the brain is telling most of us to eat sweets, fried foods, and starchy pastas and breads. Instead she advises not to skip meals and to make better choices to ward off bad choices. “Increase your protein at each meal and include some red meat along with poultry and fish. This kind of dense protein, eaten regularly, is the most effective food for turning off cravings for sweet and starchy ‘treats,'” Ross continues. 

Treating weight loss as punishment

Finding the willpower to shed pounds is tough enough. If you consider your weight-loss efforts as punishment, you’ll start to resent your diet—especially in social situations. “You’re staring down the bread basket or considering dessert,” says fitness instructor Jenna Bergen Southerland in an article in Prevention. Your thought process may be that everyone else is getting to eat those things, and you can’t.
Southerland says to not look at it as deprivation. “Food, in general, is certainly a necessity. But a brownie? So the next time this thought whispers across your brain, take a step back and ask yourself two questions: Am I really depriving myself of a necessity? If I don’t change my eating habits, what am I really depriving myself of? The answer: A healthier, happier life. Keep that in mind and you’ll happily pass up the junk.”

Not watching liquid calories

Even healthy drinks like fruit juice or smoothies have a ton of calories and sugar. When you’re trying to lose weight these drinks can seem like a sensible tactic, but if you have too much it can seriously undermine your success, points out, Yvonne Sanders, U.S. head of operations, with Slimming World, an online weight-loss food optimization platform based in Dallas. 

Not snacking strategically

When people go more than three hours between meals they can become too hungry and then overeat whatever comes their way, explains Dafna Chazin, RDN, a dietitian at a weight loss practice in Voorhees, New Jersey. “Most people need two snacks in the afternoon hours, spaced out and protein-rich, to curb hunger and reduce impulsive eating.” Some good snack choices include Greek yogurt, hard-boiled egg, cottage cheese, fruit, and nuts, she says. 

Relying on calorie counting

Many weight-loss experts still claim that a calorie is a calorie—but that’s flat out wrong. “A 100-calorie pack of cookies is not going to provide the same nutritional value as something like a green smoothie,” says Lindsey Smith, author of the forthcoming book, Eat Your Feelings: The Food Mood Girl’s Guide to Transforming Your Emotional Eating. “While the green smoothie may have more calories, it also has way more nutrients that can help your body lose weight, keep it off, and feel mentally and physically healthy.”

Cutting out fat

Saying fat will make you fat is so 1990s, quips Smith. “You need it to keep hunger away for hours, to think clearly, and to make good decisions and function throughout the day,” Smith says. “Plus, most items that claim they are ‘low-fat’ are usually packed with sugar or other chemicals to make up for the flavour loss, and they can actually lead to more weight gain.” She also advises to incorporate healthy choices such as avocados, coconut oil, fish, nuts and seeds. 

Skipping meals

“It’s almost logical to think that if you skip meals or cut your food intake drastically, you’ll cut out more calories over the course of the day, but it rarely works that way,” says Susan Bowerman, MS, RD, CSSD, CSOWM, FAND, and director of worldwide nutrition education and training Herbalife Nutrition in Los Angeles. “Skipping meals and cutting back invariably leads to uncontrollable hunger and overeating.”
Instead, she advises to plan out how you can distribute your daily calories over three meals and one or two snacks. “It’s easier to practice portion control when you know you’ll be eating every few hours, and you’ll help to break the ‘starve-then-binge’ habit,” Bowerman says. Gearing up for holiday cheese platters?

Rewarding exercise with food

Many people fool themselves into thinking they’ve burned off a lot more calories during exercise than they actually have, and they use that as an excuse to indulge, Bowerman says. “Be aware of how many calories you actually burn when you exercise (you can find lots of resources online), and compare that to the calories you’re tempted to take in afterwards.” Also, keep a log of the type of exercise you do and the amount of time you spend doing it. This journaling can keep track of what you’re taking in and what you’re burning. 

Negative self-talk

Don’t be so hard on yourself, Bowerman says. “If you think you should be perfect—that you’ll always exercise every morning or never eat another piece of candy—you’re setting the bar awfully high,” she says. The fix here is to practice positive self-talk. “Offer the same support to yourself as you would to a friend. You wouldn’t tell your friend who’s struggling with weight, ‘You just don’t have the willpower. I guess you’ll just be fat for the rest of your life.’ So, why do you say that to yourself?” 

Not enough water

Many people fail to drink enough water, and this is a big factor in blocking weight loss progress, says Sean McCaffrey, DC, a chiropractor who operates McCaffrey Family Health in Springfield, Illinois, where he offers a weight-loss clinic. “Water makes you feel full, which helps to curb appetite,” he says, plus it’s necessary for digestion and to prevent dehydration.
Also, a proper supply of water is needed to help the body burn fat. “Six to eight, eight-ounce glasses are recommended but some people need more or less, depending on the climate they live in, their overall health and how much exercise they do,” McCaffrey adds. 

Taking weekends off

It isn’t hard to undo a week of careful eating with just a few indulgences over the weekend. “Your weight isn’t going to budge if you’re constantly taking two steps forward and two steps back,” Bowerman says. To keep on the right track, do your weekly weigh-in on Friday mornings rather than Mondays. “If you’ve had a good week, it will show on the scale and will help keep you motivated throughout the weekend. You can also ‘bank’ a few calories during the week to spend on the weekend,” Bowerman says. “But be careful and know the calorie content of your indulgences. A margarita and a basket of chips could set you back several hundred calories.”

Too much protein

While protein is an important part of a healthy diet, too much of a good thing can block your weight-loss success. “If it runs, jumps, swims or flies, it tends to be good protein,” Dr. McCaffrey adds. He cautions relying on protein powders or shakes. “They often have lots of sugar and other additives. Under certain circumstances, these may be appropriate to use but most people can easily get adequate protein through their diet,” he says.

Not enough sleep

Rebecca Lewis, RD, in-house dietitian at HelloFresh, says even just a single night of poor sleep can make you feel hungrier than usual the next day. “Instead, make sure you are getting seven to eight hours of sleep a night. Start by turning down lights and powering down your electronics about an hour before bed,” she says. 

Eating too fast

Slow down as you eat your meals, as it takes time for the signal from your stomach to get to your brain that you’ve just eaten, says Lewis. “Without that signal, we’re inclined to keep eating until we are full—and then end up stuffed. Instead, slow down, put your fork down between bites, try to stretch your meal to be a full 20 minutes, and stop eating when you’re medium-full.”

Erica Lamberg 
 
 
stress-eat

 

 

Weight Loss:
Research Reveals An Easy Way
To Shed Pounds

 
Surprisingly, weight loss was achieved without making other changes to diet or lifestyle.
 
Small changes to meal times could lead to a doubling in weight loss, research finds.
 
Consuming more of the day’s calories earlier can help to reduce belly fat and double weight loss, scientists have found.
 
Higher quality sleep — which is linked to eating earlier — may be one of the reasons that weight loss is improved.
 
The study included 31 obese and overweight people who were following a weight loss diet.
 
Their sleep and movements were tracked using wearable activity monitors.
 
The results of the study showed that those who had more of their calories earlier in the day ended up lowering their body mass index more and they had lower body fat.
 
Those that ate earlier also went to sleep earlier.
 
Late night snacking is known to be one of the great enemies of weight loss and good quality sleep.
 
Dr Adnin Zaman, the study’s first author, said:
“We used a novel set of methods for simultaneous measurement of daily sleep, physical activity, and meal timing patterns that could be used to identify persons at risk for increased weight gain.
Given that wearable activity monitors and smartphones are now ubiquitous in our modern society, it may soon be possible to consider the timing of behaviors across 24 hours in how we approach the prevention and treatment of obesity.”
Eating earlier in the day is not the only approach involving shifting meals that works.
 
Another approach is to move meals more towards the middle of the day — in other words eat breakfast later and supper earlier.
 
Participants in one study who ate breakfast 90 minutes later and supper 90 minutes earlier doubled their weight loss.
 
Surprisingly, this was without making other changes to diet or lifestyle.
 
September 29, 2020
 
About the author
Psychologist, Jeremy Dean, PhD is the founder and author of PsyBlog. He holds a doctorate in psychology from University College London and two other advanced degrees in psychology.
He has been writing about scientific research on PsyBlog since 2004. 
 
The study was presented at ENDO 2019, the Endocrine Society’s annual meeting in New Orleans, La.
 
source: Psyblog


1 Comment

These Vitamins Help Fight COVID-19

These vitamins could reduce respiratory conditions and COVID-19 infections.

Vitamin A, D, and E could help people ward off respiratory illnesses and viral infections like COVID-19.

The effect of nutrition on improving the immune system due to the human body’s complexity is not wholly clear.

However, we know for sure that some nutrients play a key part in the reduction of different infections and diseases.

Past studies show that vitamin C is effective in treating or preventing pneumonia as well as supporting white blood cells to overcome viral infections such as flu and the common cold.

Data from an eight-year survey on 6,115 UK adult patients has now found that vitamin A, D and E intake were linked to a reduction in respiratory complaints, in particular viral infections.

However, this study didn’t find any effect from vitamin C supplements or food intake on respiratory diseases.

Vitamin A and vitamin E from supplements and food intake, vitamin D supplements (but not from the diet) showed significant reductions in respiratory conditions such as colds and lung diseases including asthma.

Food such as cheese, full-fat milk, liver, dark green leafy vegetables, and carrots are high in vitamin A while wheat germ oil, nuts and seeds, avocado, and olive oil are sources of vitamin E.

olive oil

Dr Suzana Almoosawi and Dr Luigi Palla, the authors of this study, wrote:

“It is estimated that around a fifth of the general population in the UK have low vitamin D, and over 30% of older adults aged 65 years and above do not achieve the recommended nutrient intake.

Our findings are consistent with the hypothesis that supplementation is critical to ensuring adequate vitamin D status is maintained and potentially indicate that intake of vitamin D from diet alone cannot help maintain adequate vitamin D status.”

Professor Sumantra Ray from NNEdPro Global Centre for Nutrition and Health, said:

“Nationally representative data continue to remind us that micronutrient deficiencies are far from a thing of the past, even in higher income nations like the UK, and this trend is mirrored by comparable global data sources from lesser resourced countries to those with advanced health systems.

Despite this, micronutrient deficiencies are often overlooked as a key contributor to the burden of malnutrition and poor health, presenting an additional layer of challenge during the COVID-19 pandemic.”

About the author
Mina Dean is a Nutritionist and Food Scientist. She holds a BSc in Human Nutrition and an MSc in Food Science.

The study was published in the journal BMJ Nutrition Prevention & Health (Almoosawi & Palla., 2020).

November 15, 2020         source: PsyBlog