When I experience quality sleep, I have more energy
When I have more energy, I can exercise more
When I exercise more, I often have a better sleep
of course – a healthy diet also contributes to more energy as well 😉
sleep, energy & exercise
Tag Archives: energy
7 Habits That Will Drastically Improve Your Energy Levels
Feeling tired or hitting an afternoon slump? These simple lifestyle shifts can make a big difference.
Waking up already feeling worn out? Unable to overcome the afternoon slump? These may be signs that various lifestyle factors are taking a toll on your energy levels, leading to brain fog and straight-up exhaustion.
When constantly on the go, it may be difficult to find ways to recharge. However, Dr. Alfred Tallia, professor and chair of the Department of Family Medicine and Community Health in the Robert Wood Johnson Medical School, explained that more often than not, low energy levels can be remedied by adopting simple changes to your daily routine.
These are seven research-backed habits to boost your energy, according to experts:
Identify healthy ways to cope with stress.
Unsurprisingly, emotional stress can leave you feeling less lively.
“Stress has a huge impact on your physical well-being. If you are feeling elevated levels of stress, it can absolutely contribute to low energy,” Dr. Nina Vasan, chief medical officer at mental wellness app Real, told HuffPost.
So, how can you combat unchecked stress to boost your energy levels? Vasan explained that it’s crucial to “find ways to integrate meditation or mindfulness into your daily life,” even for just five minutes each day. Experts also say that identifying coping skills that work for you — such as journaling or reading something that brings you joy — can help you destress and feel more energetic.
Limit the amount of caffeine you consume.
When you’re feeling tired, it may be tempting to make a third or fourth cup of coffee later in the day to perk back up. However, drinking too much caffeine can have a paradoxical effect, leaving you lethargic.
“If you’re consuming large amounts of caffeinated beverages throughout the day, it is probably going to affect your sleep pattern. This can then affect your energy levels,” Tallia said.
It’s important to note that suddenly cutting back on caffeinated beverages can also leave you feeling tired at first. As Tallia explained, “the body gets used to caffeine as a stimulant, and when it’s not present, you can experience an energy slump.”
Most experts suggest gradually reducing the amount of caffeine in your diet until you find what works best for you — and not reaching for that extra cup of Joe even when you’re feeling tempted.
Caffeine can only help you stay alert to a point — then it starts to have a negative effect.
Practice good sleep hygiene and establish a routine.
It goes without explaining that catching enough Zzzs is key to boosting your energy throughout the day. However, your energy levels are not just impacted by the amount of sleep you get each night, but by the quality of that sleep.
Practicing good sleep hygiene can help you snooze more soundly, and in turn give you more pep in your step the following day. Sleep hygiene involves adopting habits such as developing a regular bedtime routine and dimming the lights at night. What’s more, Tallia said it’s important to clear your mind by doing nighttime activities that you find relaxing.
Even when practicing good sleep hygiene, you may find you’re waking up feeling fatigued. Raelene Brooks, the dean of the College of Nursing at University of Phoenix, said that could point to a sleep disorder such as sleep apnea. If you suspect you have a sleep disorder, don’t hesitate to pay your physician a visit.
Move your body throughout the day.
Try to incorporate exercise into your day — even just a small amount. Research has shown that daily exercise and movement are essential to boosting energy levels. You don’t have to be lifting weights or running five miles a day to glean the energizing benefits of exercise.
“Even low-impact movement is shown to increase your oxygen flow and hormone levels, which give you a boost of energy,” Vasan explained. “It is the No. 1 tip I recommend to anyone feeling fatigued.”
Drink more water.
Dehydration is a common cause of low energy. According to Brooks, the science behind this is quite straightforward: “Our red blood cells carry oxygen. Ideally, a plump and round red blood cell allows for a full oxygen-carrying capacity,” she said. “When we are dehydrated, the red blood shrinks and this decreases the capacity for the cell to carry a full load of oxygen. Low oxygen levels are manifested by fatigue, irritability and restlessness.”
If you struggle with being mindful of your water intake, consider trying hacks such as investing in a smart water bottle to ensure you’re drinking enough H2O every day.
Dehydration can contribute to fatigue. Make sure to drink an adequate amount of water each day.
Be mindful of your screen time during the evening hours, and also during the day.
It almost goes without saying that excessive screen time at night can mess with your natural sleep cycle and energy the following day. As Vasan explained, “spending too much time on your phone, computer or watching your TV can cause fatigue by disrupting the neurotransmitters that are essential for sleep and restoration.”
However, the time you spend looking at your phone or computer during the day can also have a harmful impact on your energy levels. Too much screen time can lead to eye fatigue, which may trigger headaches and make it more difficult to concentrate.
We live in a digital world, so spending extensive time looking at a screen is unavoidable for most people. Making the “20-20-20 rule” a habit is a step towards tackling tiredness. According to Harvard Business Review, “when you’re working on a laptop, take a break every 20 minutes. Look at an object 20 feet away for 20 seconds to give your eyes a chance to relax.”
Avoid skipping meals.
If you ever skipped breakfast or worked right through your lunch break, you probably noticed you feel groggier than usual. While it’s totally normal to miss a meal, making a goal to regularly eat nutrient-rich meals and snacks throughout the day can increase your energy levels.
“Your brain needs nutrition to really function appropriately,” Tallia said. “A lot of people skip meals, and their blood sugar levels are going up and down all through the day.”
Moreover, Tallia said to steer clear of fad diets that encourage people to majorly cut back on caloric intake or to eliminate essential nutrient groups like carbohydrates. This can deprive you of energy.
While it’s not uncommon to wake up feeling low on energy every once and a while, chronic fatigue could point to an underlying health issue.
“If you are eating well, getting enough sleep, integrating movement and exercise into your daily life but still feel tired for more than two weeks, you should consider reaching out to a medical professional,” Vasan said, explaining that a consistent drop in energy “can be an indicator of a host of mental and physical health issues ranging from fairly benign to severe.”
Ultimately, boosting your energy often comes down to taking inventory of different activities and current habits that could be draining you. Adopting just a few simple changes to your daily routine could be key to beating the fatigue once and for all.
Kyli Rodriguez-Cayro Nov 1, 2022
source: www.huffpost.com
Do You Get More Anxious Or Sad In The Fall? There’s A Reason For That.
You’re not alone if you don’t welcome the return of pumpkin spice and autumn foliage. Here’s why the season change affects your mental health.
When we talk about seasonal depression, the short, frosty days of winter probably come to mind. After all, the bulk of people who experience seasonal mood changes feel the most stress and anxiety during the thick of winter.
But seasonal affective disorder can happen at any time, in any season. And right now, as we transition away from summer and settle into our new fall routines, many people will notice that they’re feeling a bit more anxious or melancholy than they did a month ago.
“This time of year, when the days become shorter, you can already start to develop some of the symptoms of the seasonal pattern of depression — even if it doesn’t rise to the level of a medical diagnosis,” Dr. Eric Golden, a psychiatrist at University of Pittsburgh Medical Center’s Western Psychiatric Hospital, told HuffPost.
Here’s why fall can cause so much anxiety or sadness
There are multiple reasons as to why the change in seasons affects our mood. For one, our schedules tend to ramp up in the fall and with that comes new stressors and responsibilities that can impact our well-being.
The days are also getting shorter and we’re less exposed to sunlight. According to Dr. Paul Desan, an associate professor of psychiatry at Yale School of Medicine, the brain is pretty sensitive to the light-dark cycle.
Scientists are still learning about all the ways in which daylight impacts the neurotransmitters in our brain that influence how we feel, but growing evidence suggests that the change in seasons can trigger chemical changes in the brain. We know, for example, that lower levels of daylight are associated with lower levels of serotonin — the neurotransmitter that’s associated with depression and mood regulation, Golden said.
Lastly, some people’s brains may start preparing for the fact that winter is approaching. If they experience seasonal depression or anxiety in past years, they may get anxious that the hardest time of year for them is right around the corner, Desan explained.
Seasonal mood changes are a spectrum. According to Desan, data has shown that most people feel better in the summer than the winter, but the symptoms can really vary in terms of severity. Some may only experience milder symptoms, like less energy, while others will develop major depressive disorder.
Much of this is influenced by a mix of risk factors, such as your underlying health, family history, where you live, along with your age and gender. The main takeaway, however, is that most people feel worse in the winter and better in the summer, Desan said.
Getting as much sunlight as possible can help improve mood-related symptoms.
How to cope with the seasonal stress
Golden said you don’t have to wait until the symptoms are severe to start coping with seasonal mood changes. Even mild symptoms, when unmanaged, can impair your ability to get through your day as smoothly as you’d like.
The first step is to check in with yourself and take note of any mood changes, such as a dip in your energy levels or mindset. It can also be helpful to set and stick with a routine. Make a point to go to bed and wake up at the same time every day.
Because light has such a profound impact on our brain, it’s crucial to get some light exposure every day. You could do this with natural light — by penciling in some outside time — or with bright light therapy. If you go the light therapy route, Desan said you’ll want a medical grade light device that emits 10,000 locks (you can find some of his suggestions here).
To reap the full benefits, you’ll want to sit in front of the light for about 30 minutes every day, ideally first thing in the morning. “Light is more powerful the earlier in the morning you’re exposed to it,” Desan said. And though some people will notice improvements within a week, it can take about a month of light therapy to start feeling better.
Aside from that, you’ll want to stick with all the activities proven to keep us feeling good. Everything you do to improve your well-being — regularly exercising, socializing and eating a well-balanced diet — affects how we feel. If these strategies don’t help or if your condition deteriorates, reach out to a doctor to discuss your symptoms and other forms of treatment, like psychotherapy and medication.
Just because seasonal mood changes are normal, that doesn’t mean struggling with them has to be. “It’s important to take a preventive and proactive approach to staying on top of it,” Golden said.
By Julia Ries Oct 12, 2022
source: www.huffpost.com
A Diet to Boost Your Mood and Energy Level
Can Food Boost Energy and Mood?
Though it’s too soon to say, “An apple a day keeps the doldrums away,” researchers are studying the links between what we eat and how we feel. There is evidence that changing your diet can change your metabolism and brain chemistry, ultimately affecting your energy level and mood.
Getting Started
Foods can boost energy by supplying calories, by pushing your body to burn calories more efficiently, and, in some cases, by delivering caffeine. For a better mood, the best foods are those that help keep your blood sugar steady and trigger feel-good brain chemicals. Keep clicking to learn which foods and drinks do that.
Smart Carbs
Carbs may be the foe of fad diets, but they’re vital for boosting energy and mood. They are the body’s preferred source of fuel, plus they raise levels of the feel-good chemical, serotonin. The key is to avoid sweets, which cause blood sugar to spike and plummet, making you feel tired and moody. Instead, pick whole grains like whole-wheat bread, brown rice, and cereal. Your body absorbs whole grains more slowly, keeping your blood sugar and energy levels stable.
Cashews, Almonds, Walnuts, and Hazelnuts
These nuts are rich in protein and magnesium, a mineral that plays a key role in converting sugar into energy. Being low on magnesium can drain your energy. Good sources of magnesium include whole grains, particularly bran cereals, and some fish, including halibut.
Brazil Nuts
Add Brazil nuts to the mix for selenium, a mineral that may be a natural mood booster. Studies have linked low selenium to poorer moods. Smaller amounts of selenium are also found in meats, seafood, beans, and whole grains. Don’t overdo it: Too much selenium is harmful.
Lean Meats
Lean pork, lean beef, skinless chicken, and turkey are sources of protein that include the amino acid tyrosine. Tyrosine boosts levels of two brain chemicals (dopamine and norepinephrine) that can help you feel more alert and focused. Meats also contain vitamin B-12, which may help ease insomnia and depression.
Salmon
Fatty fish, such as salmon, is rich in omega-3 fatty acids, which may protect against depression and be good for heart health. Besides fish, sources of omega-3 include nuts and leafy, dark green vegetables.
Leafy Greens
Folate is another nutrient that may lower the risk of depression. Find it in leafy green vegetables (such as spinach and romaine lettuce), legumes, enriched grains, nuts, and citrus fruits.
Fiber
Fiber helps keep your energy steady throughout the day. Many people don’t get enough fiber. You can fix that by eating more beans, whole fruits, vegetables, and whole grains.
Water
Staying hydrated can help you avoid getting tired. Some studies suggest even mild dehydration can slow your metabolism and sap your energy. The solution is simple – drink plenty of water or other unsweetened beverages throughout the day.
Fresh Produce
Another way to stay hydrated and energized is to eat fresh fruits and vegetables, which are naturally full of water. Snack on apple wedges or celery, for example. Other hydrating foods include soup, oatmeal and pasta, which sop up their cooking water.
Coffee
Coffee is one of the world’s most popular pick-me-ups, and it works — at least in the short-term. Caffeine steps up the body’s metabolism, temporarily improving mental focus and energy. Frequent mini-servings will keep you alert and focused longer than one large dose. Just beware of drinking so much coffee that you can’t sleep at night — losing sleep won’t help your energy!
Tea
You can also get caffeine from tea. Studies show that it may improve alertness, reaction time, and memory. And having a cup of tea is a time-honored tradition, which may take the edge off your stress.
Dark Chocolate
Chocoholics, good news: A little bit of dark chocolate can boost your energy and mood. That’s because of the caffeine in chocolate, along with another stimulant called theobromine.
Breakfast
Breakfast is a gold mine if you want more energy. Studies show that people who eat breakfast every morning also have a better mood throughout the day. The best breakfasts deliver plenty of fiber and nutrients through whole-grain carbs, good fats, and some type of lean protein. And of course, they taste good!
Frequent Meals
Here’s another way to keep your energy, mood, and blood sugar steady: Eat small meals and snacks every three to four hours, rather than a few large meals. Some options: peanut butter on whole-grain crackers, half a turkey sandwich with salad, or whole-grain cereal with milk.
Energy Supplements
Examples include kola nut, yerba mate, green tea extract, and guarana supplements. They may give you a temporary boost, but the effect is probably not much different than drinking coffee, since many energy supplements feature caffeine or similar compounds. Energy supplements are not recommended.
Energy Drinks and Gels
Most energy drinks and gels give you simple carbohydrates – in other words, sugar – which the body can quickly convert into energy. This is a convenient way for high-intensity athletes to keep going, but less active people may not need them. Energy drinks are usually high in calories and low on nutrients.
Exercise for Energy
Besides diet, exercise is another tried-and-true way to boost energy and mood. Even a single 15-minute walk can be energizing, and if you’re more active, you’ll get more benefits. Studies show that regular exercise may help ease depression and trigger other changes in your body that give you more energy all day long.
Reviewed by Christine Mikstas, RD, LD June 21, 2021
source: www.webmd.com
4 Ways To Create And Maintain Inner Peace
4 Steps to Create a Lasting Inner Calm
When it seems like the world is in complete disarray, is it possible to create inner calm?
Is our well-being at the mercy of external events, exclusively affected by circumstances? Many people believe this to be true—or at least live their lives as if it is. The problem with this mindset is that it creates a massive sense of lacking something, of unrest and of overall stress. We cannot possibly feel like we are in control of our lives if we let the environment we live in rule our inner tranquility. The truth is, you’re greater than your surroundings and the events that are happening around you. You have the ability to create inner harmony regardless of situation or circum- stance. The key is to unlock your inner power and knowledge. As the founder of The Positive Change Group, I help clients find balance. And as an expert in the field, I know that understanding the following simple steps and staying true to them will create lifelong positive changes.
CREATING LASTING INNER CALM
1. YOUR TIME
Time truly is your most precious commodity. When clients I work with say they don’t have time, they’re expressing a false reality. We all have the same amount of time in a day. The difference is that people who are truly happy and have inner peace are very discerning about with whom and how they spend their time. You have time for anything that you make a priority. The key is to reassess your priorities and make sure they are in alignment with what is right for you.
It is simple, really. Where you spend your time can either drain you or energize you. When was the last time you asked yourself questions such as these: Why am I doing this? How is this serving me?
Do I really want to be doing this?
All these questions are necessary to ask because the answers lead to the next vital point: When we understand how precious our time is and how it directly relates to our self-love, then we’re more careful about whom we spend it with. And this is key to having what I call healthy boundaries.
Healthy boundaries are essential to finding inner calm. Many people can attribute the lack of healthy boundaries to a feeling of depletion and disharmony. How can you possibly have inner harmony if you are not able to say no to what doesn’t serve you? Many of us often feel a sense of obligation or duty to say yes to things that make us miserable.
Positive Change Exercise #1: Do a Time Audit
Take a week and look at the things you do and whom you spend your time with. Decide what brings you joy and what depletes you. The simple act of bringing consciousness to how you spend your time is the first step toward making change.
Once you become aware of how your time is being spent, then you can start to create healthy boundaries and choose when you need to politely say no. This may mean making small changes or starting out with only what you feel comfortable doing, working forward from there. And don’t worry about feeling selfish. The reality is that everyone around you gets the best version of you when you take care of yourself and cultivate that inner calm.
2. YOUR THOUGHTS
They can be the hardest things to change because thoughts are so powerful. But let’s just look at it in a simple way. Thoughts hold energy. For instance: Think about a time in your life when you felt like you weren’t enough or when you felt you were a disappointment. How does that feel?
Now I want you to think of a time in your life when you felt joy, love, or a sense of accomplishment. How does that feel?
Notice the difference in your body when thinking of each moment. Our thoughts are powerful and have energy.
Calming tip: When you’re in a difficult situation or feeling stressed, breathe in deeply, filling your body completely; on the exhale, intentionally release the stress. Now, in this moment, take yourself to that place where you felt love or joy or accomplishment. Sit in that energy and know that it exists in all moments. Then, take another deep breath, let the stress go and inhale love. Look at the situation you’re currently in and understand how your inner state can impact the outer environment, either by fueling stress or eliminating it. Keep breathing, and let your mind shift.
3. YOUR WORDS
The next key step is paying attention to your words. Do your words lift your spirits? Do the words you say create calm or promote the opposite reaction? It is impossible to feel a sense of inner peace when the words you speak are negative, judgmental or aggressive. Words carry energy. Where do you want your energy to be? Make sure your words match your desire.
Positive Change Exercise #2: Do a Vocabulary Audit
Notice some of the common phrases you use that create stress or struggle. I used to always say, “I am so busy.” It was an easy go-to when talking to people until I decided that I hated saying this and I hated the way it made me feel, as if I didn’t have time and was always on the go. Once I started to eliminate this phrase from my vocabulary, it was amazing what shifted. I felt more in control of my life and my time. “Busy” can be a choice. It takes practice to change, but the more you work on it, the easier it becomes.
4. YOUR ACTIONS
Finally, our actions need to create calm, too. This active part is one of the biggest aspects of creating change. But it is easier to carry out calm and harmonious behaviours when our words and thoughts are also in line with the goal of inner peace. When we train our brain to think and speak calmly, it becomes easier to do.
Positive Change Exercise #3: Do an Action Audit
Create a list of all the things you love to do that nourish your body and soul. Now look at that list. How many times a day or a week are you actually doing the things on your list? The simple act of bringing a conscious awareness to what you do is the first step toward accomplishing change.
- Activities that can create inner calm:
- Spending time in nature
- Moving your body
- Eating healthfully
- Finding quiet time for self
- Reading or journaling
Activities that can drain your energy:
- Watching or reading the news
- Eating unhealthy food
- Surrounding yourself with toxic people
- Spending too much time on social media
Think of other things you can add to your calm list and what you can eliminate or do less of from your energy drain list. This is what I call being in alignment.
The effort is in the inner work. When we realize the power we have within us to improve our thoughts, words and actions, we can see the results of these efforts in our own reality. We realize that we have some choice, regardless of what is going on around us. We get to choose what we think, say, do and feel.
May 11, 2021 By: Julie Cass
source: www.canadianliving.com
Trauma Is Probably The Reason You’re So Tired Right Now
Feeling more drained than usual lately? It’s not just you. Here’s what’s going on and what to do about it.
Exhaustion can occur after a period of intense stress or trauma.
You might expect, after a year of living with restrictions and extreme uncertainty, that at this point in the coronavirus pandemic ― with vaccines available in the U.S. and cities and businesses reopening ― people would be full of energy and enthusiasm, ready to get out and do things.
But instead, many people are finding themselves particularly exhausted and fatigued. Simple activities and socializations are followed by a real need to rest and recoup. Reinstatements of mask mandates following an uptick in COVID-19 cases are causing a resurgence of anxiety.
Trauma specialists aren’t surprised that people are feeling the weight right now. It isn’t until after the trauma starts to subside that people even begin to experience and become aware of the physiological aftershock.
A year-plus of chronic stress and trauma can take a massive toll on our health ― it damages the immune system, disrupts our circadian rhythms and makes us seriously fatigued. Our bodies have been through a lot. It’s no wonder we’re so tired.
How trauma causes fatigue
We’ve all experienced some kind of trauma as a result of the pandemic. Many people experienced direct trauma — they got sick themselves, or a loved one was diagnosed with or exposed to COVID-19. We constantly faced the threat of becoming seriously ill, and for those most at risk, dying.
We have also been repeatedly exposed to death and illness via the media, and it’s known that exposure to distressing news is associated with traumatic stress and other mental health symptoms. And due to pandemic-related restrictions, people haven’t had access to the support systems and coping skills they would normally turn to, said Sarah Lowe, a clinical psychologist and assistant professor in the Department of Social and Behavioral Sciences at the Yale School of Public Health.
When our stress systems are chronically activated — as they have been throughout the pandemic — our bodies start to experience some wear and tear. Traumatic experiences run down the immune system, affect our circadian rhythms and impair our digestive health, Lowe said. When we’re actively going through a traumatic experience, our bodies produce a surplus of energy to combat mental and physical stressors. The body goes into survivor mode, and without time to recover, this can deplete our energy reserves.
Often, it isn’t until after the traumatic event passes, and our bodies transition out of survival mode, that the physiological effects hit us and start to wreak havoc. Through her research on disasters like Hurricane Katrina, Tonya Hansel, an associate professor with the Tulane University School of Social Work who specializes in disaster mental health and trauma, has found that people generally don’t have the time or space to address their mental health needs during disasters, because they are too busy figuring out how to get through it.
“It isn’t until the stressor starts to be removed that we can really see what that toll has taken,” Hansel said.
On top of all this, while we are at a turning point in the pandemic, there is still some level of uncertainty. Unvaccinated people remain at risk from the highly contagious delta variant of the virus, and scary headlines may have vaccinated people fearful about how well they’re protected (which, according to data, is very well overall). And change of any sort, even good change, can be distressing.
“Even though these are positive changes and people are getting out into the world, it still is a change, in that I think it can be stress on the body,” Lowe said.
There are a few self-care methods that can help address trauma-induced fatigue.
How to deal with trauma-induced fatigue
The biggest step is to practice good sleep hygiene. Give your body the rest it needs. Lowe’s three tips for this: Avoid caffeine at night, don’t exercise before bed, and shut off your devices an hour before bedtime.
During the day, carve out some time for restoration. Meditate, do some yoga, go for a walk or spend time with some loved ones. Don’t feel like you need to pack your schedule with activities now that society has reopened.
“Try to take it slow and have compassion for oneself that these positive experiences might be taxing, and make space for rest and recovery,” Lowe said.
Set smaller goals and find new coping methods. The last thing you want to do is put more stress on your body because you aren’t getting back to normal as fast as you’d like, Hansel said.
“Start small and make small changes that bring joy in your life,” she advised.
There is no clear timeline for how long it will take each of us to recover. Some people may notice improvements relatively soon, but a lot of people will likely continue to struggle in some way, shape or form for the next several months.
If you’re feeling really exhausted, and that fatigue is affecting your job, relationships, or school or home life, consider seeking help from a counselor or mental health professional, Lowe said.
Above all, be patient with yourself. “It’s not fair if we hold our bodies accountable to just change overnight,” Hansel said. “Just as this was a slow process building up to that stress, fatigue is also going to be a slow process in bringing that stress down.”
By Julia Ries 07/20/2021
source: HuffPost Life
Why Socializing Is More Exhausting Now—and How You Can Get Your Mojo Back
The fatigue is real.
There seems to be a lot more napping involved in post-COVID socializing. At first, I thought it was just me needing to rest up before a cookout, or dozing off in the midst of a movie night with friends.
But I’m not alone in feeling fatigued from a socializing schedule I would have handled just fine pre-pandemic. For most people, getting back to the new normal is a lot more tiring than they expected. “In my own life and amongst my friends and colleagues, I have heard people report that they feel exhausted, or that they have to dig deep to socialize,” says Ellen Hendriksen, Ph.D., author of How to Be Yourself: Quiet Your Inner Critic and Rise Above Social Anxiety.
You can chalk that up to the massive sea change we’ve all experienced over the past year. “I think it’s part of the rebooting of our society,” says Ken Yeager, Ph.D., clinical director of the Stress, Trauma and Resilience (STAR) program at The Ohio State University Wexner Medical Center. “I don’t think we have ever really experienced this before—and thinking through all these processes and what socializing looks like now, is creating stress.”
Why socializing is a lot more tiring post-COVID
It’s not your imagination—you need to work a lot harder to socialize now than you did in 2019. And there are several reasons for it
1
We’re rusty at it
After more than a year of Zoom calls and small backyard get-togethers, we’re out of practice at how to handle social events—and it takes more energy to deal with the novelty of it all. “We’ve fallen off our normal pace and intensity,” Hendriksen says. “When that momentum grinds to a halt, breaking that inertia requires extra energy and motivation.”
And while we’ve been still getting together with our nearest and dearest, we haven’t had to make small talk with strangers in a while. “You’re moving around more, seeing more people and that requires interaction,” Yeager says. “That’s an expenditure of energy that hasn’t really been happening for a year.”
2
There’s more anxiety about getting together
Everything about getting together has been stressful for more than a year—with social distancing, masking, and trying to figure out how to safely eat or drink around people outside our household.
That stress isn’t necessarily going to disappear overnight—especially as we still have concerns about variants and outbreaks. “Do I have to wear a mask; do I not wear a mask?” Yeager says. “We’ve never had to worry about these things before.”
3
More of us have mental health issues
The pandemic has unleashed a wave of anxiety and depression, and that has impacted every aspect of our lives.
According to a survey conducted by the National Center for Health Statistics, the number of people reporting symptoms of anxiety or depression skyrocketed during the pandemic. “Nearly half of the American population reported anxiety, depression, or both,” Yeager says.
4
It’s hitting both introverts and extroverts
You might think that this fatigue would be more closely linked to introverts, who have always had to muster up the energy to head out when they’re perfectly happy to chill at home. But fatigue can come for the extroverts, too, as they try to make up for lost time. “Extroverts might wear themselves out going all out, and still experience fatigue,” Yeager says.
How to get back into the social groove
Fortunately, the socializing slump you might be feeling right now will eventually disappear, as we get more used to being around people. But there are a few strategies to get you over the hill—and back to your friends and family.
1
Give yourself more down time
You may have had a go-go-go mentality pre-pandemic, but now’s the time to (slowly) ramp up to that schedule. (So yes, set aside time for that pre-party power nap!)
“Build in some down time so you can rest and recuperate,” Yeager says. “Find time and space in your schedule to recharge batteries and relax, getting outside and getting some fresh air into your lungs.”
2
Set boundaries
To help reduce the stress of social interactions, set boundaries that’ll help you feel comfortable.
“Articulate what you’re willing to do and not willing to do,” Hendriksen says. “Our family is not all vaccinated yet, so we’re not doing indoor dining. If someone invites us to go to an indoor restaurant, we would suggest eating outdoors or ask, ‘Would you like to come over for takeout in the backyard?’ You can set boundaries and still be friendly and compassionate.”
You might even want to set time boundaries—like suggesting meeting up for coffee for an hour, rather than a more open-ended invite.
3
Start small and build on it
Your first post-quarantine outing probably shouldn’t be a big, indoor wedding or a crowded restaurant. Look for ways to start small (a small get-together in someone’s house), and work your way up to bigger or more complex get-togethers.
“Take it slow and simple,” Yeager says. “People may be experiencing anxiety going back into events. Instead of jumping into a week’s vacation with friends or a full-stadium sporting event, practice a little bit and ease yourself into it with smaller interactions.”
4
Don’t put too much pressure on yourself
If you’re feeling anxious about getting together, you could be putting too much pressure on yourself to make a reunion even more memorable.
“You don’t have to be your best self to be yourself,” Hendriksen says. “Don’t try to overcompensate by telling extra-zany stories, being extra-entertaining, or otherwise trying to carry the conversation. Take pressure off yourself and turn the attention spotlight onto the people you’re with.”
If you’re hosting, you might find yourself being rusty at hospitality. (Both Hendriksen and I have had people at our houses for more than a half-hour before offering them a drink!)
“As long as you have good intentions and repair the situation upon noticing, it’s fine,” Hendriksen says. “Try a line like ‘I’ve gone feral, so if I forget, help yourself.'”
5
Don’t forget your healthy habits
If you aren’t eating or sleeping well, that’ll make mustering the energy to socialize even harder.
“Your sleep patterns may be disrupted if you’re going back into work,” Yeager says. And look for healthy snacks with plenty of protein to help you avoid a sugar crash that’ll sap your energy.
6
Fake it until you make it
After a year-plus at home, it’s going to take a lot of energy to put ourselves back out there—and we might sometimes have to just force ourselves to make it happen, even when we’re tired.
“Push yourself to do the things that you have enjoyed in the past, with people you know you like and want to spend time with,” Hendriksen says. “Experiencing anxiety about our social life doesn’t mean something is wrong or dangerous. More often than not, you’ll be glad you went.”
By Lisa Milbrand
source: www.realsimple.com
The Youthful Personality Traits Linked To Long Life
People with these personality traits as teenagers are likely to live longer.
Empathy, calmness and energy are among the personality traits that predict a long life, new research finds.
These teenage personality traits predicted people’s longevity five decades later.
Along with these, people who are tidier, intellectually curious and more mature also live longer.
In contrast, people who were impulsive as teens were not likely to live as long.
Impulsive people tend to act without thinking or controlling themselves.
The conclusions come from a study that followed 26,845 people for almost 50 years, on average, starting in 1960.
All were asked about their personality, family background and later income and jobs.
The results showed that six personality factors were linked to a long life:
- energy,
- empathy,
- calmness,
- tidiness,
- intellectual curiosity,
- and maturity.
Only impulsiveness was linked to a shorter lifespan.
Personality may affect lifespan in a number of ways, the authors write:
“Life course mechanisms linking personality to poorer health outcomes include the adoption of poor health behaviours and long-term effects of wear and tear on the immune, endocrine and cardiovascular systems.
Maladaptive traits also appear to limit later educational attainment, impede mid-life occupational advancement and increase risk of divorce-social and socioeconomic factors linked to later death.”
However, it’s surprising how predictive adolescent personality can be, the study’s authors write:
“In one sense, the tracing of personality-mortality associations back to adolescence is surprising because the high school years are widely seen as a time of personality development and malleability.”
So, although people may change over the years, it is not enough to wipe out the effects of personality on longevity.
The study was published in the Journal of Epidemiology & Community Health (Chapman et al., 2019).
March 25, 2021 PsyBlog
How To Get a Good Night’s Sleep Right Now
“Doesn’t it feel like the zombie apocalypse?” I recently asked my boyfriend. We were taking our daily sanity stroll when suddenly the sleep-deprived eyes peeking over surgical masks started to feel extra eerie. I may have even traumatized a small child in a window when I waved excitedly, forgetting a big black piece of fabric was covering half my face and I hadn’t bothered with concealer.
Honestly, the lack of concealer is probably what drove the poor thing to run. The insomnia has been brutal lately.
I’m certainly not alone. Everyone I speak to, from my grandmother to Kaia Gerber, mentions how badly they’ve been sleeping. That’s because the current situation is a veritable perfect storm for sleeplessness, and that goes for sassy 80-year-olds and teen top models alike.
“The biggest issue is stress and anxiety: worrying about your health, worrying about your job, worrying about your finances,” says Dr. Atul Khullar, medical director at the Northern Alberta Sleep Clinic and senior consultant at MedSleep.
Then there are the changes to your routine. “Being more restrained, not being able to get out as much, less light, less exercise, worse eating habits — it’s just a hurricane of things that can disrupt sleep.”
While we can’t control what’s going on in the world, there are some things we can do to help rest our minds and bodies, and get that much needed shut-eye.
Make sleep a priority
In our performance-obsessed culture, rest is often undervalued. A chronic lack of sleep is linked to a whole host of issues including heart disease, stroke, obesity and diabetes. “Some studies show you’re less likely to catch things, including the coronavirus, if you get proper sleep because sleep deprivation weakens your immune system, even in the short term,” says Khullar. Poor sleep also hikes stress hormones, which make it harder to deal with everything going on, on top of making us more irritable. “Sleep is going to get your entire family in a better mood,” says Alanna McGinn, sleep expert and founder of the Good Night Sleep Site. “We’re all stuck together, so we need to be as happy as we can.”
Stick to a schedule
With no commute to worry about, it’s tempting to sleep in more and, since you don’t have to wake up so early, you might be going to bed later, too. But all of this can throw off your sleep and your energy levels throughout the day. “A lot of people don’t have the discipline to keep the structure, so we find people not keeping consistent bedtimes or sometimes napping excessively,” says Khullar. McGinn says to set an alarm. “It doesn’t have to be as early as when you were going to work, but getting up at a more reasonable hour builds up more drive for sleep, which will help you fall asleep a lot better at night.” Regular exercise also helps with that and promotes a deeper, more restful sleep.
Make your bed sacred
Both experts are adamant your bed should be for sleep only. “Protecting your sleep space provides a positive association between sleep and your bed,” explains McGinn. “Now our bedrooms are becoming our home office and that can make falling asleep even harder.” What happens is your brain no longer equates being in bed with just sleeping, so you lose that signal to wind down. “If you start doing many other activities in bed, you can get very strong behavioural insomnia,” warns Khullar. This is also why you shouldn’t lie awake for long periods. “We should be sleeping 85 per cent of the time we’re in bed, so if you’re struggling with that, it’s OK to get out of bed for 10 to 15 minutes,” says McGinn. “Do a quiet activity in low light like reading or doing a puzzle — don’t turn on every light or check your email — then try again.”
Optimize your sleep space
There are plenty of small tweaks that can make your bedroom more conducive to sleep. Mornings are getting brighter, so incorporating blackout drapes can help keep your room dark. There’s also the matter of temperature. “The best sleeping temperature is usually a little cooler than people think: between 16 and 19 C,” says Khullar. McGinn suggests switching to more breathable bedding and moisture-wicking materials like bamboo, eucalyptus or linen. And if you sleep with a partner, don’t be afraid to customize your side. “You don’t need to have the same pillow, comforter and sheets,” she says. Finally, pay attention to how your room smells, too. Certain scents like lavender and camomile have been shown to promote sleep, so don’t discount those trendy diffusers and pillow sprays.
Implement a bedtime ritual
Pre-pillow quiet time is key to telling your brain you’re about to go to bed, say the pros. “It can be 10 minutes or 40 minutes, but there should be some time where you don’t do any other activities except prepare for bed,” says Khullar. For McGinn, that means putting down devices and steering clear of all things stressful. “We need boundaries on what we’re absorbing with the news and the scary stuff that we’re bringing into our brains right before going to bed,” she says. You also want to limit screen time in the evening as the artificial light confuses your internal clock. Things like meditation apps or relaxing podcasts can help get you into a calmer state.
Give your body a break
Another important part of prepping for bed is what you eat. Avoid big meals at least four hours before bed so that your body is not focused on digestion. “A lot of people are turning more to carbs and desserts right now, and if your body is not used to that it might have a harder time metabolizing it,” says McGinn. She suggests having sweets earlier in the day so that you’re not hyped up on sugar later. Many of us are also consuming more alcohol these days. “Alcohol is probably one of the worst things you can do for your sleep,” says Khullar. “It can put you to sleep, but that wears off quickly, and the sleep it gives you is artificial and not restful. Long term, it damages your ability to sleep.” What about weed? “If cannabis is helping you sleep, then maybe there’s something else that you need to look at, such as anxiety, depression or chronic pain,” says Khullar. “As a general rule, we don’t recommend people use anything to help them sleep without addressing it and getting assessed by a medical professional.” Many sleep clinics offer virtual consultations right now, so if you try these tips and still find yourself sleepless, reach out for help. From coping with the stress to staying healthy, you need your rest more than ever.
By Katherine Lalancette Mon., June 22, 202
Katherine Lalancette is the beauty director of The Kit, based in Toronto.
Reach her on email at kl@thekit.ca or follow her on Twitter: @kik_tweets
Reach her on email at kl@thekit.ca or follow her on Twitter: @kik_tweets
source: www.thestar.com
5 Food Pairings For Maximum Nutritional Benefits
Food combining can do more than soothe a fussy tummy.
Pairing certain nutrient profiles has the potential to add up to improved absorption—and better health (while some pairings can worsen digestion). Follow these formulas for maximum nutritional benefits at every meal.
1. HUMMUS + RED PEPPER = BOOST FOR LOW IRON
“The majority of dietary iron comes from nonheme, or plant, sources, but unfortunately, it’s not usually well absorbed,” says Peggy Kotsopoulos, a New York City–based holistic nutritionist. However, vitamin C helps improve the absorption of nonheme iron. The iron-rich chickpeas in the hummus and vitamin C–rich red pepper make a great snack for women, who often need more iron, she says.
2. TOMATO + AVOCADO = IMPROVED EYE HEALTH
Tomatoes are loaded with lycopene, a key nutrient for eye health that also gives the fruit its red hue. This antioxidant is fat-soluble, though, so it assimilates better in the body if it’s eaten with some fat. “Research suggests you absorb more from the carotene-rich food when you eat it with a smart fat, like avocado,” says Elaine Magee, a Boise, Idaho–based registered dietitian. There are so many ways you can pair these two powerhouses, but we love avocado toast with sliced tomatoes.
3. COTTAGE CHEESE + PINEAPPLE = POSTWORKOUT MUSCLE REPAIR
It’s important to refuel the right way following a serious Spinning class or an intense jog. After your workout, have a snack that includes protein (like cottage cheese) and a high-gastrointestinal carbohydrate (like pineapple). “Together, they replenish muscle and liver glycogen stores and cause an insulin release, which in turn helps push amino acids straight to muscle cells, which helps build and repair exactly where you need it,” says Kotsopoulos.
4. KALE + MUSHROOMS + OLIVE OIL = BETTER BONE DENSITY
Among the many nutritional benefits of kale is vitamin K, which helps transport calcium from your blood to your bones, acting as the glue that makes bone-enriching calcium stick. Studies have shown that a combination of vitamin K and vitamin D (found in mushrooms) helps prevent bone fractures, even in people already experiencing bone loss. Add some olive oil to a meal with these fat-soluble vitamins (an omelette, perhaps) and—bingo—major bone-health benefits. But not just any olive oil will do; opt for the extra-virgin version. “You’ll get more of the 30-plus phytochemicals from an olive oil that’s minimally processed,” says Magee.
5. SALMON + ALMONDS = HEART HEALTH
Omega-3 fatty acids, especially those found in cold-water fish, like salmon, may reduce the risk of blood clots, promote normal blood pressure and lower the risk of heart disease. If you pair salmon steak with ground almonds (or another nut, such as walnuts), a plant-based source of essential fatty acids, you’re packing a more powerful wallop for cardiovascular health. “And they naturally go together,” notes Magee. (Think almond-crusted baked salmon!) There’s a lot of wisdom in cuisine from certain cultures, especially from areas of Asia and the Mediterranean, where these types of pairings often come up, she says.
DID YOU KNOW?
The components in some foods work in combination with themselves when eaten whole, says Magee. “Apples are a good example where the compounds in the skin complement those in the flesh,” she explains. “You’re much better off to eat them with the skin on.” Same goes for ground flaxseeds and oats. “You’re missing out on so much if you eat only flax oil or oat bran—your body wants it all!”
BY: KAREN ROBOCK
source: www.canadianliving.com
If You Want a Nutritious Breakfast,
There Are Better Food Pairings Than Avocado And Toast.
Skip the avocado toast — there are healthier food pairings
If you’re trying to eat a healthy breakfast, put down the avocado toast. Choosing the right food pairings is as important as picking healthy foods when it comes to nutrition.
Writing for the Daily Mail, nutritionist Rob Hobson of Healthspan broke down how pairing the wrong foods together can negate their health benefits.
“The food pairing choices you make will have a very real effect on your energy, how quickly you feel hungry again after eating – and therefore your weight,” Hobson wrote for the Mail.
For an example, he cited a recent Illinois Institute of Technology study on avocado toast. Avocado can help control blood sugar and suppress hunger on its own, but when eaten with white bread, the carbohydrates in the bread mostly negated those benefits. The study showed that fats like avocado are healthy, and that carbs should be eaten only in moderation – and not in their processed form, Hobson said.
Another example: Beef chili with beans. Beef is high on iron, Hobson noted, but the phytates in beans can bind with that iron and keep it from being absorbed. Adding in plenty of vitamin C-rich vegetables like red bell peppers can boost iron absorption.
So what are some better food pairings? Hobson offered up several suggestions:
- Sweet potatoes and Greek yogurt. Sweet potatoes keep blood sugar stable thanks to slowly digested carbs, and Greek yogurt packs protein.
- Oats and banana. Oats are a fiber and can keep you feeling full longer. Bananas are a prebiotic and may help control a hormone that makes you hungry. Nut butter and banana make another good pairing.
- Smoked salmon and scrambled egg. This “double whammy” of protein and healthy fats (including omega-3 fatty acids) can help you feel full longer. Egg on whole-grain bread is another good option.
- Vegetable soup with beans, lentils or peas. The water content in soup can help you fill up faster, and the protein and fiber in legumes can extend that feeling of fullness.
Other great food pairings are yogurt topped with dried fruit and nuts, salad with quinoa, or beans and brown rice.
“[Satiety is] particularly important for weight management as it can help to ward of hunger pangs and the temptation to snack between meals,” Hobson wrote. “Therefore, understanding which foods are more satiating and how to put meals together using them will help you to control how much you eat later on in the day.”
By Kyla Cathey Earth.com staff writer 05-26-2019
source: www.earth.com
Our Better Health 