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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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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


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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


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The Pandemic Diet: How to Lose the ‘Quarantine 15’

The company that makes snacks like Oreos and Ritz Crackers is having a very good year. Sales in North America have leapt more than 16% over 2019. And there’s one big reason: When we started to go into lockdown, Americans stocked up on comfort food.
Why not? We thought it would be a matter of weeks. Seven months on, that includes some extra pounds for many of us. A survey done for Nutrisystem found that 76% of Americans have gained weight, as much as 16 pounds between March and July. Another survey, done in August by RunRepeat, found that 41% of the 10,000+ respondents in the U.S. had gained more than 5 pounds since quarantine began — and those are people visiting a website devoted to running.
“Back then it was a shock to the system, the challenge of staying home,” says Kristin Kirkpatrick, a dietitian at the Cleveland Clinic. “Now we’re seeing people struggling with stress, boredom, and the inability to focus on making a lifestyle change when there are so many other things going on.”
So, does that mean we should just keep going the way we have been? Not so fast, says Kirkpatrick: “Some people are changing the narrative, looking at this as an opportunity.” Not going to the workplace means there’s no long commute, which makes space for exercising and cooking healthy meals. “While about half of my patients are saying this is the worst thing ever, the other half say, ‘There’s so much I can’t control, I’ll control making a true lifestyle change.’ They’ve finally got the time to do it,” she says.
Such was the case for Dianne Simmons of Frederick, MD, who has lost 40 pounds on WW (formerly Weight Watchers) during the pandemic. “COVID made me look differently at how there are some things I can control, and some I have no control over whatsoever,” she says. “I think I needed something to focus on that allowed me little victories going along. It makes 2020 feel a bit less dire.”
How to Lose Weight in Quarantine
Kirkpatrick says there’s not a single “pandemic diet” that will help shed those pounds. But she does offer some suggestions – including specific ways of eating – that take into account the times we’re living in. Complicated diets that require extensive shopping and meal prep may be too difficult or stressful to tackle right now.
To start, all the usual weight loss advice still applies: Focus on healthy eating, regular exercise, and a good night’s sleep. But given the realities of pandemic life, that may not be enough. Here’s what Kirkpatrick suggests:
  • Take baby steps. We’re all stressed right now, so trying to overhaul your lifestyle completely might be asking too much of yourself. Instead, start with one small step. “What’s something you can change right now?” says Kirkpatrick. “It’s too hard to make five different changes when you can just pick one to start.” For many of her patients, that means experimenting with intermittent fasting, in which you eat only during a set number of hours each day. (More on that below.)
  • Embrace semi-homemade. Yes, you have more time to cook. But if you just don’t have the mental energy to choose recipes and shop for specific ingredients, stock your kitchen with ready-to-use items that are easy to transform into a nutritious meal. “Now isn’t the time to become a grand chef,” says Kirkpatrick. “Learn to be a great short-order cook.” Frozen chicken breast + frozen broccoli + a pouch of pre-cooked quinoa or brown rice = dinner.
  • Eat on a schedule. Working from home means you’ve got food accessible 24/7, and your days probably have less structure than they used to. Plan when you’ll take a coffee break and eat lunch, and stick to it.
  • Consider intermittent fasting. “Even a Mediterranean or low-carb diet takes planning, and most of my patients can’t wrap their heads around that right now,” says Kirkpatrick. Intermittent fasting limits your eating to a set window of hours each day. The idea isn’t to gorge on cookies during those hours – you should still aim for healthy meals and snacks — but you don’t have to count calories or nutrients. Simply by not eating early in the morning and late at night, you’ll probably find you’re eating less. Pre-pandemic, Rachel Kahan of Brooklyn, NY, was doing a 12-hour intermittent fast, largely because her commute required eating breakfast early and dinner late. In lockdown, her family ate breakfast later in the morning and had dinner earlier in the evening, which left her with a 10-hour window for eating. She’s lost 5 pounds, and her husband has lost 10.
  • Or maybe go vegan. Many of Kirkpatrick’s patients have adopted a vegan lifestyle during the pandemic, which they hope will be better for their immune systems. Experts say a plant-based diet supports your immune system. “It’s transformed how they eat,” she says. “A lot have lost weight without that being the goal.”
  • Lock the liquor cabinet. Not only does alcohol provide excess calories, it also takes away your ability to regulate your food intake, Kirkpatrick says. “If you start drinking while you’re cooking, you stop caring about what you’re eating.” You don’t have to give up alcohol entirely, but drink more consciously.
  • Start the day ready to play. Get dressed every day, but skip the comfy sweats. Opt for clothing that encourages you to move. “Loungewear doesn’t foster physical activity,” says Kirkpatrick. “Whatever clothes make you more likely to go for a walk, choose that.”
  • Use your commute time for exercise. Now that you don’t have to leave home by 8, you can spend that time moving your body. “The intensity of your workout doesn’t have to change, but you might have 90 minutes now, instead of 45 minutes during your lunch break on the job,” says Kirkpatrick.
Get Help Losing Weight
If the DIY approach doesn’t feel right to you, virtual help is right at your fingertips. To decide what kind of plan will work best for you, ask yourself a few questions:
  • What’s realistic in your current environment? A young person quarantining with roommates probably can’t ask everyone else to adopt the same approach to eating, but you can be honest with them and ask for their support. A parent with small children, on the other hand, has more control over what food comes into the house — but less time to focus on your own needs, so a health-oriented meal-delivery program might do the trick. And a senior living alone might want the sociability and group support of a plan like WW.
  • What kind of communication do you prefer? If you’re just looking for structure and guidance, a tracking app or website might do the trick. For structure as well as support from others, a formal weight loss program could be a good fit. Or if you’d prefer a one-on-one approach, opt for Zoom sessions with a dietitian.
  • How much support do you need? Maybe you already understand what changes you need to make, but don’t have people in your life who’ll support you. Thanks to the pandemic, neighborhood groups have sprung up on sites like Facebook and Nextdoor. “People share ideas about what to make for dinner, or say, ‘Hey, I’m going for a socially distanced walk at noon. Who wants to join?’” says Kirkpatrick. “They’re supporting one another, and they don’t necessarily have to see each other.”
When it comes to measuring your progress, Kirkpatrick says you can aim for one-half to one pound a week – but in terms of your overall health, keeping track of your waist measurement might be the better bet. Studies have shown that central obesity (carrying more weight around your middle) has a higher risk of chronic illness and death.
“Waist size also matters because central obesity is more inflammatory, which may have a worse effect on COVID compared to someone who is holding weight in the butt or thigh area,” Kirkpatrick says. “This is the time to focus on accurate, measurable indicators for health, and studies show that waist is a better predictor.”
By Debbie Koenig      Oct. 29, 2020
WebMD Health News Reviewed by Brunilda Nazario, MD on October 29, 2020
 
Sources
Article: The Pandemic Diet: How to Lose the ‘Quarantine 15’
Mondelēz International: “Mondelēz International Reports Q2 2020 Results.”
SWNS Digital: “Americans have gained up to 16 pounds while quarantining.”
Nick Rizzo, fitness research director, RunRepeat.
Kristin Kirkpatrick, registered dietitian, Cleveland Clinic.
Dianne Simmons, Frederick, MD.
Rachel Kahan, Brooklyn, NY.
The BMJ: “Central fatness and risk of all cause mortality: systematic review and dose-response meta-analysis of 72 prospective cohort studies.”
MD Anderson: “5 benefits of a plant-based diet.”
John Whyte, MD, MPH. Chief Medical Officer, WebMD,
Drew Ramsey, MD, Assistant Clinical Professor of Psychiatry, Columbia University
source: WebMD
scale

The Quickest Weight Loss Technique

People in the study lost 8 pounds in four weeks.
Eating as much as you want one day and fasting the next is one of the quickest ways to lose weight, research finds.
Alternate-day fasting not only helps people lose weight, but also improves their health and reduces the risk of disease.
People in one study who fasted on alternate days lost 8 pounds in four weeks.
Fasting helped them to reduce biological markers of aging and disease, as well as decreasing their levels of bad cholesterol.
On the fasting day, people are only allowed to have zero-calorie drinks, such as unsweetened tea and coffee and water, or to chew sugar-free gum.
Studies on both mice and humans have shown that alternate-day fasting can be effective.
One study has tested the effects of alternate-day fasting on mice.
This also looked to see if fasting at 50 percent on one day followed by eating freely the next could be effective.
The results showed that total fasting one day was, unsurprisingly, the most effective.
However, 50 percent fasting on one day also reduced weight and improved the health of the mice.
The size of fat cells in the bodies of mice who fasted at 100 percent on alternate days was reduced by more than half.
Dr Thomas Pieber, co-author of the study on humans, said:
“Why exactly calorie restriction and fasting induce so many beneficial effects is not fully clear yet.
The elegant thing about strict ADF [alternate-day fasting] is that it doesn’t require participants to count their meals and calories: they just don’t eat anything for one day.”
Professor Harald Sourij, another co-author of the study on humans, said:
“We found that on average, during the 12 hours when they could eat normally, the participants in the ADF group compensated for some of the calories lost from the fasting, but not all.
Overall, they reached a mean calorie restriction of about 35% and lost an average of 3.5 kg [7.7 lb] during four weeks of ADF.”
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. He is also the author of the book “Making Habits, Breaking Habits” (Da Capo, 2003) and several ebooks:
Accept Yourself: How to feel a profound sense of warmth and self-compassion
The Anxiety Plan: 42 Strategies For Worry, Phobias, OCD and Panic
Spark: 17 Steps That Will Boost Your Motivation For Anything
Activate: How To Find Joy Again By Changing What You Do
The study was published in the Journal of Lipid Research (Varady et al., 2007).
source: Psyblog


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Your Self-Care Toolkit For Dealing With The Tough COVID-19 Months Ahead

Let these tips help you through the difficult days during the coronavirus pandemic that are inevitably on the horizon.

Feeling blue? You’re not alone. The COVVID-19 pandemic has had clear repercussions for mental health, with some people impacted more than others.

A study published in the Lancet journal comparing our mental health in April 2019 to this year found the prevalence of “clinically significant” levels of mental distress have risen from 18.9% to 27.3%. Increases were greatest among 18- to 34-year-olds, women and people living with young children.

With local lockdowns coming back into effect across parts of the globe, more people are once again confined to their homes without social contact, and many of us are experiencing an overwhelming sense of déjà vu.

Niall Campbell, a psychiatrist and consultant in the UK, is also worried about the impact of what he calls “COVID burnout” on the generation of women who are “sandwiched” between jobs, a dependent child and an adult relative who requires care.

Many people are working long hours through fear of losing their job and because days and nights are blurring into one, he adds – and alcohol can become a crutch for some when there’s an absence of support. “Long hours generally mean less sleep, poorer diet, less exercise, more stress, feeling you are constantly ‘on’ and having to prove yourself,” he says.

On top of that, as autumn turns to winter, some of us are facing down the prospect of seasonal affective disorder, which sees roughly 1 in 15 in the UK hit with feelings of lethargy and depression on a life-altering scale.

So, how can you keep your head above water in the months ahead? Thankfully, there are ways. Here’s your ultimate self-care toolkit”

Take your annual leave, even if you stay home

Ever-changing restrictions make planning hard, but taking leave is crucial right now – even if the only place you go is your living room.

Gary Wood, author of “The Psychology of Wellbeing” (out in October), says a well-earned break is crucial for us to reflect and plan. “When we relax, we access the full range of higher-level functions such as problem-solving and planning,” he says. “But over the pandemic, we might have not had the time out to stock-take and plan.”

If you can’t go anywhere, Wood recommends creating a mini-break or spa day at home. Stuck for ideas of what to do? Holistic health and lifestyle coach Milla Lascelles previously shared her top tips with HuffPost UK.

Keep in touch with loved ones

“News of tightening of social measures to combat the rising number of COVID-19 infections will be making the winter months ahead look even darker for many people,” says Keith Grimes, a physician for online doctor service Babylon.

Feelings of sadness are understandable, he notes, but know that we have learned a huge amount about how to reduce the spread of this illness and treat it successfully. So it’s not all doom and gloom.

During this time it’s important to stay in touch with friends and family, he says. If you live alone, it’s worth bubbling up with another household so you can spend time with them. And if you can’t see others, it might help to schedule regular FaceTime conversations or phone calls with your nearest and dearest.

Aragona Giuseppe, a physician and medical advisor for Prescription Doctor, says calling friends and family will not only lift you, but also be a lovely surprise for the other person. “We may not be able to meet all our friends at the pub, but a Zoom call or a phone call should help to boost your mood and remind you what’s waiting at the end of this lockdown.”

Social media can be useful for keeping in touch with others however it should complement phone calls and face-to-face chats, rather than replace them.

Plan time to enjoy yourself

We might be stuck at home but that doesn’t mean you can’t plan smaller activities to look forward to – whether that’s a long walk, a movie night or a visit to that restaurant you’ve been meaning to check out for some time.

“Make sure you plan time to enjoy yourself, exercise and get outside in nature and experience the change of the seasons in person,” advises Grimes.

Failing that, why not treat yourself to a pamper day? Hair salons, nail places and spas are still open and in need of your support. (Just wear a mask when you go, of course.)

Create a self-care box

One of experts’ top tips for people with SAD is to fill a box with things that comfort you or help you to relax – also known as a self-care box.

Try including your favorite book or film, and a notebook and pen to write down your thoughts or notes of encouragement to yourself.

Not feeling up to the task? Order one. For example, the depression charity Blurt has created a self-care subscription box called The BuddyBox, which is full of mood-lifting treats. Each box contains at least five surprise products hand-picked to nourish, inspire and encourage self-care.

Keep active

It might be hard to find the motivation to move your body, especially as the days get shorter and the temperature drops, but it’s really important to try and stick to an exercise regime if you can.

“Exercise is not only a great way to keep yourself fit and healthy but will also increase your overall mood from the endorphins being released during and after each session,” Giuseppe says.

You don’t have to do anything too strenuous ― even moving your body once a day can help improve your mood, he says. This could mean getting out each day for a brisk walk or doing a bit of yoga. And with it getting darker earlier, it might be best to schedule it in for first thing in the morning, or on your lunch break, rather than after work.

Start or learn something new

If there’s one thing we learned during the beginning of the pandemic, it’s how to amuse ourselves. Keeping occupied with hobbies or learning new skills can help us take our mind off the bigger picture, which, let’s face it, is pretty overwhelming.

People will undoubtedly feel increased stress and anxiety over work and the possibility of redundancy in the coming months, says Giuseppe. While there’s not much you can do about job security, there are ways to take control of other parts of your life, he says.

“Learning a new skill may help to keep you busy and your mind occupied, whether that is something you’re passionate about that you’ve never taken further or a new outdoor hobby such as cycling,” he says. “Taking up something which you can use to burn energy and keep yourself busy will really help with your long-term physical and mental health.”

It can be useful to set goals – and these can center around your hobbies, too. That could be wanting to learn a certain amount of phrases in Spanish by Christmas, for example, or being able to run a mile non-stop by January.

Claudia Pastides, also a physician with Babylon, urges people to put their efforts into something productive which can help them feel good about themselves, whether that’s organizing your cupboards, painting your front door, or upcycling and selling old furniture.

“All these things are positive tasks or hobbies that you can put your energy into and make you feel good at the end,” she says. “Motivation comes from inside us all. We are in charge of creating it and holding on to it.”

computer

Do what you can to stay safe

Adopting COVID-19 safety measures can actually help people’s mental health, according to Penn State University research. Researchers surveyed participants between the ages of 18 and 90, measuring how much they felt the pandemic was affecting them financially, physically, socially and mentally; whether they were adhering to recommendations such as mask wearing; and what kinds of coping strategies they were using.

“Things like keeping a consistent schedule, reminding yourself that things will get better, finding activities to distract yourself, and taking care of others who need help are all helpful,” says Erina MacGeorge, professor of communication arts and sciences.

“Additionally, adhering to the national recommendations for protecting oneself from COVID-19, like hand-washing, social distancing and masking, was also associated with better mental health.”

“Sometimes we need to take a break from thinking about how we feel and do something to help alleviate the threat and make us feel a lot better about our situation in life,” says Jessica Myrick, an associate professor of media studies.

“COVID-related messages that emphasize that even small actions are worthwhile might have the doubly positive effect of getting people to take small actions, like washing their hands more often, but also alleviate some mental strain, too.”

Structure your day

Humans are creatures of habit and we (understandably) like to feel in control, so sticking to a structure – where possible – can be incredibly stabalizing. Planning your day out can also be helpful if you struggle with SAD.

“Try to maintain the same structure as you had back in the pre-quarantine days,” says Giuseppe, noting that parents will likely find sticking to a daily routine much easier than just seeing how the days go. “When working from home, it can be tempting to fall into a bit of a lethargic lifestyle which could lead to negative thoughts and feelings of worthlessness.”

So, wake up early, change out of your pajamas, do a bit of exercise and get into some comfy work clothes – maybe take a walk around the block to act as a faux commute, or make yourself a nice coffee to set you up for the day. Eating balanced meals and sticking to a regular sleep routine is also crucial.

“Keeping your normal exercise routine is imperative and also making your work space separate from your living space should help you to separate your working day to your evening routine,” adds Giuseppe.

Rethink your social circles

Another finding from Penn State’s research is that “social strain” – such as someone making demands, giving criticism, or simply getting on your nerves – is a strong and consistent predictor of poor mental health.

Yanmengqian Zhou, a graduate assistant in communication arts and sciences, says “this suggests that in difficult times like this, it could be particularly important to proactively structure our social networks in ways that minimize negative social experiences.”

Choose your friends wisely and don’t feel pressured to do anything you don’t want to do – these are challenging times and you need to be kind to yourself.

Another reason to focus on your friendship list is that both good and bad moods can be “picked up” from friends, according to the University of Warwick.

Researchers found that having more friends who suffer worse moods is associated with a higher probability of an individual experiencing low moods and a decreased probability of them improving. The opposite applied to those who had a more positive social circle.

Turn off the news when you need to

One tip therapists and doctors swear by is not to overdo your exposure to news and keeping on top of all things COVID.

“Avoid excessive watching of coronavirus coverage,” says Giuseppe. “It’s good to keep up to date with what’s going on however watching the news reel 24/7 will likely have detrimental effects on your mental health and will cause your stress and anxiety levels to rise.”

“You can’t change or fix what is happening so obsessing over the news will not help you get through the next six months,“Giuseppe adds. “If you want to keep abreast of the news, limit it to one news update per day, or every few days.”

Keep your friends close and your pets closer

Pet owners know that animals can be a huge boost to mental health – and new research backs this up.

The study, conducted from March to June this year by the University of York and the University of Lincoln, found that having a pet was linked to better mental health and reduced loneliness. More than 90% of respondents said their pet helped them cope emotionally with the lockdown and 96% said their pet helped keep them fit and active.

Daniel Mills, the study’s co-author, says the research indicates how having a companion animal in your home can buffer against some of the psychological stress associated with lockdown.

Elena Ratschen, the study’s lead author, warned that people shouldn’t necessarily rush to acquire a pet during the pandemic. But for those who do own animals – especially those who adopted pets during lockdown – the finding will surely be of comfort.

Shift your thinking

It can be hard to stay positive when everything feels like it’s working against you, however there are some ways we can reframe our thinking to focus on the positives, rather than all the negatives.

“Maintain an attitude of curiosity about the world and practice gratitude, even for the small stuff,” says Wood. “At the end of each day, write down three things you’re grateful for, and at the start of each day write down three things you’re looking forward to.”

For example, rather than thinking “I’m stuck inside,” Giuseppe suggests trying “I am stuck inside, however I can use this time to work on myself and my passions.”

The first lockdown has left us more prepared, we now know what to expect, and we can use this knowledge to our advantage. “If there’s something you wanted to start but never had the time, then this could be the moment,” Giuseppe said.

Don’t be afraid to seek help

Sometimes, no matter how hard we try, we can still feel down or anxious, says Pastides. If it gets to the point where every day is a struggle, this is the time to seek help.

“Reach out to your GP, or a friend, and speak about how you’re feeling,” she says. “You won’t be alone in having those feelings and there is help available.”

Your doctor should be able to offer more support and can also help with treatment options, which can include talking therapies or medication.

Dave Smithson, from Anxiety UK, urges people to surround themselves with a support network – and if you don’t have anyone in your life you feel comfortable talking to about how you feel, try a local peer-support groups.

“Talking to people and sharing your thoughts and feelings with others in similar situations can be really supportive,” he previously told HuffPost UK. “They understand what you’re going through and what you’re dealing with because they’re in the same boat.”

This post originally appeared in HuffPost UK.

by Natasha Hinde – Lifestyle Writer at The Huffington Post UK     09/30/2020

source: www.huffingtonpost.ca


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Healthy Habits for Working From Home

8 Healthy Habits for Working From Home

For some of us, working from home is normal, but for others, this pandemic may have you working remotely for the first time. Whichever category you fit into, it’s important to have healthy habits when working from your home “office”.

  1. Pretend like you are actually going into the office. Set your alarm, make coffee, take a shower and change out of your pjs to help you get into the “I’m going to work” mindset.
  2. Set boundaries such as defined hours and breaks throughout the day. Just as you would leave the office, you need to know when to stop working and take a breather for a good work-life balance.
  3. Don’t forget to give your eyes a break too! It’s not healthy for your eyes to be glued to a screen all day. Several times throughout the day, take a few minutes to look at something else to make sure you’re not straining your eyes.
  4. Working from home with your new “co-workers” could take some getting used too. Stock up on time consuming projects like, puzzles, crafts or activity books help to keep the kiddos busy. Take advantage of video chatting to continue learning opportunities such as piano lessons. Mix up your hours (if your job allows) – try to squeeze in work when your toddler is asleep such as early morning, nap times and at night – you’ll be more productive if you have quiet time to yourself.
  5. Create a dedicated work space – although it’s tempting to work from your bed, it’s important to set up a dedicated work space with a door that you can close if you need to drown out the noise of your pets, kids or TV to remain productive and professional. Also, if possible, invest in a good chair. Your home chair/desk/keyboard setup might not be the same as at the office and comfy sofas or bed pillows don’t offer the necessary support for your back, which can lead to poor posture and back, shoulder and neck pain.
  6. Set goals by writing out a daily and weekly to-do list involving your work and the tasks that need completing.
  7. Working from home can be isolating especially if you’re used to a busy office environment – check-in with people throughout the day. Just because everyone is practicing social distancing doesn’t mean you need to actually feel so distant.
  8. Keep your kitchen stocked with healthy food. Since you’re now so close to your kitchen, it’s even easier to snack on everything and anything. To avoid unhealthy snacking, keep healthy snacks readily available. Drink a lot of water throughout the day, too, which can help curb mindless snacking.

March 23, 2020

Clinical Contributors to this Story
Michael Carson, M.D. contributes to topics such as Internal Medicine.

source: www.hackensackmeridianhealth.org

 

work-from-home

 

 

5 Healthy Habits for When You’re Working From Home

We all know working from home can be both a blessing and a curse. Gone are the days of commuting to the office, and in are the days where you roll out of bed and hop onto the computer, right?!

For the majority of us, working from home requires a lot of willpower and developing loads of healthy habits to stay on top of work and home life together.

When you’re working from home, it’s easy to get distracted by household chores, friends and family and find the motivation to get on with the hard work tasks that simply need to get done.

So to help, I’ve put together 5 work from home tips and healthy habits that you can start implementing in your working life.

Working from home and starting your own service-based business? Sign up for my free workshop and start making some money on the side.

Develop a morning routine

I’ve heard it a million times, to get the most of your work from home life, a little discipline goes a long way.

However, where I differ is I’m not encouraging you to get up at 4 am, do some yoga, make a smoothie, journal and meditate. Instead, I believe in a simple and tailored approach that’s tailored to you.

A routine is simply something you do over and over again to flip the switch in your brain to tell you it’s time to get into ‘work mode’.

For you that might mean waking at 7 am, making a cup of coffee and reading. For someone else, it might mean waking at 6 am, getting your kids ready for school, dropping them off and then unwinding before work with a hot drink and a book.

Experiment and find a routine that works for your unique situation, is easy and enjoyable and the rest will fall into place.

Open windows even in the winter

We’re spending more and more time indoors and because of this, our indoor air quality is suffering.

“Indoor air pollution is dust, dirt or gases in the air inside a building such as your home or workplace that harms us if we breathe it in.”

What’s more, if you have any kind of lung disease such as asthma, then you’re indoor air quality should be something to take seriously.

“Indoor air is often 10 times more polluted than outdoor air and as people spend 90% of their time indoors the importance of indoor air quality is critical to health and wellbeing.”

One of the simplest things you can do to improve the air quality in your home is to open your windows. Even in the cold months, for just a few hours a day, you could vastly improve the air quality in your home.

Once you do it, you’ll realize how heavy your air was and as a bonus, the new fresh air will give you a boost, trust me.

Move your body

I like to keep things simple, so the next healthy habit is determined by you. If you’re working from home, chances are you’re not moving from your desk very often.

The fact is, the human body was not built to withstand this much sitting. Depending on your ability and desire, anything from a few desk stretches, to a lunchtime walk would give your body and your brain the boost it needs to keep those creative juices flowing.

Because let’s be real, the last thing we’re all thinking about when working is doing 50 lunges or rolling out a dusty yoga mat.

Plan breaks

When you’re working on a project, writing, or generally doing any kind of absorbing task, it’s easy to lose track of time. The last thing you want is to be working so hard that you miss a valuable snack or coffee break.

Set a rough schedule for yourself and stick notifications on your phone to remind you. Or if you’re a bit more analogue, write it in your to-do list to take breaks at certain times of the day.

Here’s mine as an example:

11 am – coffee break (snack if required)

12 noon – lunch

3 pm – snack break or simply walk around a bit

“Taking breaks refreshes the mind, replenishes your mental resources, and helps you become more creative.”

Even if you’re not hungry or would rather keep working, these breaks act as a switch in your mind to take a break. Your brain simply can’t keep working for hours straight, give it a rest and give your body some fuel.

Remove your distractions 

It’s no surprise that when we’re working from home it’s almost impossible not to get distracted. In fact, it’s the reason why we’re developing these healthy habits in the first place.

Raise your hand if any of these distractions apply to you:

Social media

Email

Friends messaging you

Family ringing you

Family in the room with you (I’m talking about you, kids)

Unwashed dishes

Other people’s clutter

Your own clutter

Anything and everything that isn’t your work

Yeah, I raised my hand multiple times too!

The fact is, we can never remove 100% of our work from home distractions. After all, we are working from home, not a remote cabin in the woods. But we can reduce that list significantly.

If social media is your problem, remove the apps from your phone. Is it email? Schedule to read at only certain times of the day. If it’s friends and family, start setting boundaries with them. If it’s household mess and chores, ask your family to help, or schedule in time to clear your space. After all, your home is your office, it needs to be treated as one.

Roundup

Creating healthy habits for your work from home life can be difficult, especially if you’re just starting out, or things have gotten out of hand.

If this is the case, I recommend starting with just one of these and implementing the changes over the course of a few weeks. Then add another. Be patient, your ideal work from home life will take time to happen.

by Gina Lucia      10 October 2019

source: limitbreaker.co

How to Work From Home and Stay Healthy

Healthy habits when working from home


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The 4 Best Ways To Live Longer

The main lifestyle factors that increase your life expectancy are reducing stress and avoiding smoking, heavy drinking and type 2 diabetes, a study reveals.
Type 2 diabetes can be prevented naturally by doing regular physical activity, healthy eating, and getting enough sleep.
A person’s quality of life, such as poor sleep and lifestyle risk factors such as obesity will all influence longevity.
Researchers found that diabetes and smoking are the leading causes of life shortening for both men and women.
Smoking lowers life expectancy by 6.6 years and diabetes by 6.5 years and heavy stress by 2.8 years for a man aged 30.
Smoking cause a 5.5 years fewer years, diabetes 5.3 years, and heavy stress 2.3 years decline in life expectancy for a 30-year-old woman.
Exercise is another lifestyle risk factor: men with a lack of physical activity had 2.4 years shorter life.
In contrast, improving quality of life and positive changes in lifestyle, such as eating lots of fruits and vegetables can boost longevity.
Eating vegetables makes people live longer by 0.9 years and fruits by 1.4 years.
For older persons, the factors that affect longevity were similar to younger people, except for the outcomes which were smaller.
People who live with moderation seem to have the best outcomes as well as living longer.
Psychological risk factors also affect life expectancy, for example, having some stress — as long as at a similar level to what is usual for others — did not reduce lifespan.
However, higher levels of stress took a few years off their life time.
The analysed data are from 38,549 Finish people aged between 25 and 74 with a follow-up period of 16 years.
Dr Tommi Härkänen, the study’s first author, said:
“Before, life expectancy has usually been assessed based on only a few sociodemographic background factor groups, such as age, sex, and education.
In this study, we wanted to assess the impact of several different factors to a person’s life expectancy, so we could compare their effects.”
The life expectancy differences between women and men appear to be related to some modifiable risk factors.
Professor Seppo Koskinen, study co-author, explains:
“What was interesting about the study was how small the difference in the life expectancy of 30-year men and women was based on the same risk factor values – only 1.6 years.
According to the statistics from Statistics Finland, the difference between the sexes has been over five years for all 30-year-olds, which comes down to women having healthier lifestyles than men.”
Education in this study appeared to have only a small impact on life expectancy if other risk factor levels were similar.
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 British Medical Journal (Härkänen et al., 2020).
source: PsyBlog
Woman with photo of elderly woman's eyes on hers'
Lifestyle factors that signal how long we live

Keep Things Simple For A Healthy, Long Life

I’m often asked for medical advice by friends, family members, even new acquaintances: What about this diet? What should I do about this symptom? What about this medication?

People are usually disappointed when I don’t share their enthusiasm about the latest health fads. Members of my family, in particular, are often underwhelmed by my medical advice.

I’ll be the first to admit that I don’t always do a great job of conveying why I’m skeptical about the newest medical technology, reports of the latest health news and fashions and even people’s symptoms. Mostly it’s because in my experience, so much about health just isn’t that simple.

Most symptoms, after all, aren’t explainable, at least to the level of detail we all seem to want. “What’s causing my symptoms?” friends, family and patients ask me. Is it a virus? Bacteria? Arterial blockage?

In spite of all the science and technology in medicine, what we doctors do is more about making educated guesses. Especially in primary care, it’s often a matter of playing the probabilities more than providing precise diagnostic information.

But prevention is different. We know a lot about it, based on huge bodies of epidemiological research. Most of prevention is fairly straightforward. You’ve heard the advice again and again. In fact, the repetition may make it easy to tune out.

I’ll risk it, though, and tell you again that there really aren’t shortcuts to health. Here’s what you need to do:

  •     Get enough sleep.
  •     Move your body throughout the day.
  •     Eat well — a healthy assortment of foods. Mostly plants, and not too much.
  •     Interact socially. Isolation is not good for the body, soul or mind.
  •     Take some time to reflect on what you are grateful for.

Recently I’ve come across a couple of sources that do a good job of conveying these messages. One is a set of books and ideas about the world’s so-called Blue Zones. If you haven’t heard about them, Blue Zones are the places in the world where people both have the healthiest and longest lives.

People in these communities often live well beyond 100 years:

  •     Okinawa, Japan
  •     Ikaria, Greece
  •     Sardinia, Italy
  •     Nicoya, Costa Rica
  •     Loma Linda, Calif.

In these places, people have preventive medicine baked into their lives, mostly without even having to think about it. Their daily activities involve eating healthful diets rich in local plants, walking most places, and lots of intergenerational social interaction.

Interestingly, folks in these communities generally do drink alcohol. But they limit it to one or two drinks a day. Also, they typically do eat meat — but not very often and in small portions. (Loma Linda may be a bit of an exception, with its large population of Seventh-day Adventists.)

One thing that probably won’t surprise you: Blue Zoners do not eat refined sugars. They skip the convenient packaged foods that we’re trained to eat because they’re cheap and widely available.

Summarizing these themes visually in under two minutes is another gem from the idea lab of Dr. Mike Evans from Toronto. You’ve seen some of his other videos here. I love them. Just watch the one below, and follow his advice. That’s what I’m trying to do in my own life.

John Henning Schumann is a writer and doctor in Tulsa, Okla. He serves as president of the University of Oklahoma, Tulsa. He also hosts Public Radio Tulsa’s Medical Matters. He’s on Twitter: @GlassHospital

January 2, 2016    John Schumann    Public Radio Tulsa
 
source: www.npr.org


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This Popular Vitamin Is Linked To Weight Loss

High levels of this vitamin are associated with 20 pounds more weight loss.

Higher levels of vitamin D are linked to more weight loss, research finds.

People who are dieting have been shown to lose 20 pounds more when they have high vitamin D levels.

Vitamin D at higher levels in the body is also associated with burning belly fat.

The conclusions come from a study of 4,421 people whose total body fat and belly fat was measured.

Across men and women, higher vitamin D levels were linked to less belly fat, the results showed.

However, women with higher vitamin D levels also had less total body fat.

One reason for the beneficial effect of vitamin D may be its connection with the neurotransmitter serotonin.

Serotonin can affect everything from sleep to mood.

High levels of vitamin D may suppress the storage of fat.

Over half the people in the world may be deficient in vitamin D.

Foods that are rich in vitamin D include oily fish and eggs, but most people get their vitamin D from the action of sunlight on the skin.

That is why levels are typically lower in the body through the winter months in more Northern climes.

Dr Rachida Rafiq, the study’s first author, said:

“Although we did not measure vitamin D deficiency in our study, the strong relationship between increasing amounts of abdominal fat and lower levels of vitamin D suggests that individuals with larger waistlines are at a greater risk of developing deficiency, and should consider having their vitamin D levels checked.”

The study does not prove causation, though, Dr Rafiq explained:

“Due to the observational nature of this study, we cannot draw a conclusion on the direction or cause of the association between obesity and vitamin D levels. However, this strong association may point to a possible role for vitamin D in abdominal fat storage and function.”

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.

The study was published in the journal Clinical Nutrition (Rafiq et al., 2018).

 

source: PsyBlog

 

vitamin D

Netflix and Eat? Here’s How To Stop Overindulging During Pandemic Isolation

Spending way too many hours in front of the TV?

Indulging in way too many salty snacks?

You’re not alone.

A recent Bloomberg report cited data showing sales were up — way up — for all types of comfort foods, including popcorn (48 per cent), pretzels (47 per cent) and potato chips (30 per cent) compared to a year ago.

This doesn’t come as a surprise to Kira Lynne, a life coach and counsellor in Vancouver. During stressful or anxious times, such as what we’re experiencing right now with the COVID-19 pandemic, people will reach out for things that bring them comfort, whether it be certain junk foods, TV shows or video games.

“It’s a scary time.”

Lynne said its important you don’t beat yourself up if you find yourself giving in to these temptations.

“Be gentle with yourself on that.”

That said, there are some practical things you can do if you’re worried about overindulging. She suggests, for instance, delaying the snacking and the Netflix-watching to the end of the day as sort of a “reward” to yourself.

Another piece of advice: eating “mindfully.” Get rid of distractions, such as the TV. You’ll enjoy the food more and won’t need to eat as much to feel satisfied.

Amy Bondar, a nutritional therapist and certified eating psychology coach in Calgary, agrees.

To slow down the binge eating, she recommends that her clients “see, taste, smell and hear each bite of food,” they take in. In other words, “experience the experience of eating.”

“Unwanted eating behaviours only happen in the stress response and the more heightened your stress and anxiety, the more likely you are to eat unconsciously and stand in front of the pantry or fridge gnawing on your worries,” she wrote in a recent blog post.

With so much uncertainty in the world right now and things that are beyond our control, experts recommend focusing on finding things that you can control. That includes building a daily routine for yourself so you have some predictability and structure to your day.

Lynne says in the first part of her day, she takes her dog for a walk, comes home and meditates, makes breakfast, devotes a couple hours to work and then takes a lunch break.

Adrienne Clarkson, Canada’s former governor general, even weighed in this week on the importance of establishing a routine, tweeting: “It is so good for the morale to dress every day as though going to the office, or a meeting. For heaven’s sake wash your hair and don’t wear pyjamas or a sweat suit all day! And, guys, SHAVE!”

On the question of whether it’s OK to keep the PJs on throughout the day, Lynne prefers not to make a blanket rule. Instead, she might ask her clients, “how do you feel different if you are in PJs?” or “are you glad you got out of PJs?” and then letting their answers guide their clothing choices.

With many people no longer having to deal with commutes and appointments, both experts suggest taking advantage of this free time to try new hobbies or to set new goals.

Go online and find a home workout routine that you like. Start an online business. Catch up with old friends over the phone or video chat. Do some spring cleaning around the house.

“Use this time as an opportunity to redefine your health, not decline your health,” Bondar said.

Lynne also suggests limiting your intake of coronavirus news each day.

“I check it once a day. Just as much as I need to stay healthy — nothing additional,” she said, adding that she’s “asked people in my life not to send me gloom and doom.”

“I need to keep my mental health in a good place.”

Experts say another way to lessen anxiety is to find ways to help others. Make an online donation to a charity, Lynne said. Or help deliver food to people who can’t get out of the house.

“It gives a sense of purpose.”

By Douglas Quan       Vancouver Bureau       Thu., March 26, 2020

 

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How To Combat Weight Gain During The Pandemic
(beyond Diet And Exercise)

Quarantine life is challenging, to say the least, and all of us are struggling mentally, emotionally and physically. And no one would blame you for being tempted to abandon your diet and exercise plan and reach for the tub of ice cream while binge-watching that tiger show that everyone is talking about.But health experts strongly recommend you do your best to prevent excess weight gain during this historic and scary time.

Dr. David Buchin, director of bariatric surgery at Huntington Hospital, is seeing that a large percentage of the patients battling Covid-19 in the medical center’s intensive care unit are obese. Patients who are obese are especially challenging to care for, he said, as treatment involves rolling them from their back to their front regularly to optimize lung function. In addition, a recent study found that in patients under the age of 60, obesity doubled the risk of Covid-19 hospitalization.

I’m not suggesting starting a strict diet or intense exercise program while sheltering in place, but there are some simple things you can do to prevent weight gain and protect yourself not only from Covid-19-related complications, but also from diseases such as diabetes and heart disease that will remain two of the top causes of death after we get through this pandemic.

Shop smart

When it comes to quarantine shopping, it’s important to be organized, especially when it comes to eating enough fruits and vegetables (aim for five servings per day if you can). Buy a combination of fresh, frozen and canned to last you at least a week or more.

Consume fresh products first and then move on to frozen and canned. Rinse canned vegetables to reduce sodium, and be sure to consume fresh or frozen fruit daily as the vitamin C content of canned fruits and vegetables, which is important for immunity health, is lower than fresh or frozen.

Chef Devin Alexander, who has maintained a 70-pound weight loss for decades, has some terrific tips for shopping on a budget and managing quarantine cravings. When buying produce, for example, unlike most other items, she suggested looking for the items on sale.

Watermelon and berries go on sale in the summer because they’re in season and thus very plentiful. That’s also when they taste the best, so you can make amazing desserts without the need for a ton of added sugar.

Alexander also recommended having coleslaw on hand for when the salty cravings hit. Her recipe for Orange Cilantro Cole Slaw, available on her website, satisfies that salty, crunchy hankering in a way that’s actually good for you. It helps get in a serving or two of vegetables, and just might keep you from “needing” to eat a bag of chips. In addition, cabbage and carrots are budget-friendly, last for weeks and are loaded with immune-supporting nutrients.

When you come home from the store, make sure to put the healthier foods in more easily seen locations in your kitchen. Food cravings and hunger can be triggered by just seeing food, so keep more indulgent foods out of sight – and hopefully out of mind – on upper shelves in your cupboard, in the back of the fridge or the bottom of the freezer.

Manage stress

During this global crisis it’s even more important than ever to find ways to conquer stress and manage anxiety.

I know, it isn’t easy. Balancing homeschooling, financial challenges, cabin fever, social isolation and illness is stressful, but stress can contribute to poor eating choices and increase fat deep in your belly (underneath the muscle) that can contribute to heart disease and diabetes even more than the pinchable fat that lies directly underneath your skin.

Practice mindfulness, meaning doing your best trying to live in the present versus worrying too much about the future. That’s the advice from Joanne Koegl, a licensed marriage and family therapist who tells clients to take time out of their day to focus on simple things such as the warmth of the sun, the beauty of a flower, the taste of a bite of chocolate or the laugh of a child.

Koegl recommended apps and websites such as Headspace, Calm, The Tapping Solution (a self-administered therapy based on Chinese acupressure that can help calm the nervous system) and Breathe by anxiety expert Dr. Jud Brewer. These resources and others are offering free services focused on managing Covid-19-related anxiety and stress.

You can also practice basic self-care to manage anxiety and relieve stress. Take a hot bath, find a quiet place in your house and sip a cup of tea, exercise, call an old friend or consider volunteering if it’s safe. Helping others also gives you a sense of purpose and joy.

If you are really struggling with anxiety, there are mental health telemedicine options such as Doctor on Demand and crisis hotlines available in major cities across the country. Don’t be afraid or embarrassed to reach out for professional help.

Sleep right

Both excess sleep and inadequate sleep have been linked to weight gain, increased appetite and worsening blood sugar control, so try your best not to completely abandon your sleep schedule by staying up late, sleeping until noon or staying up all night watching television.

Try to stay on a relatively normal sleep schedule, experts recommend. This is much easier to do if you follow basic sleep principles including avoiding excess alcohol before bed, keeping your room as dark as possible and at about 65 degrees Fahrenheit and exercising regularly. And turn off the news (and put down your phones) in the hours before bed.

Move more

Spending so much time at home has another unforeseen consequence. You are burning far fewer calories going about your daily life than you were pre-quarantine, regardless of whether you exercise daily.

Sitting at the computer for hours, whether doing Zoom work calls or socializing, and staying inside on evenings and weekends binge-watching television, along with shopping and socializing online, easily all add up to several hundred fewer calories burned per day through non-exercise activity, which is often higher than intentional exercise for most people. It’s essential to incorporate more movement and less sitting every day.

Buchin tells his patients to commit to a certain amount of exercise to “earn” their television viewing. For example, for each movie they watch they should incorporate 20 minutes of some form of activity which could be cleaning, playing with your family, gardening or even simply standing while talking on the phone or participating in a Zoom call.

I have been using my Apple Watch more than ever lately. I appreciate the reminder to stand up every hour for at least one minute and the ability to track my general daily activity in addition to exercise.
If you don’t have a fitness device, set a timer on your phone or even your microwave to remind you to get up every hour and walk around the house, up and down the stairs a few times or just do some stretching in place before sitting down again.

As we hear repeatedly on the news, we are all in this together, and my hope is that with these tips, you and your loved ones can maintain your weight and stay fit, healthy and maybe even a little less stressed during this global pandemic.

Dr. Melina Jampolis is an internist and board-certified physician nutrition specialist and author of several books, including “Spice Up, Slim Down.”

By Dr. Melina Jampolis, CNN                Thu April 30, 2020
 
source: www.cnn.com


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13 Reasons To Exercise That Have Nothing To Do With Losing Weight

Your workout has so many benefits for your mental health, longevity, immune system and more.

Many people who loathe exercise arguably feel that way because of how the activity has been marketed to them. For too long, exercise and weight loss have been indivisibly bound, leading many to fall into the comparison trap, experience shame or engage in negative self-talk.

But moving your body grants so much more than a fit figure or relief from the guilt of indulging in a “cheat meal.” Movement is self-improvement beyond the physical form.

None of this is to say I don’t fall victim to feeling absolute dread before a workout. Sometimes the process of lacing up my sneakers and clipping on my nerdy little running belt is beyond torturous, the beasts in my head questioning why I bother.

Sometimes my demons do get the best of me. But on the days I do choose exercise, I just about always feel better than when I started. I can count on one hand the number of times I’ve begrudgingly worked out and felt worse after the fact (the count is one, and it was the time I was hit by a bike while on a run).

From easing symptoms of depression (in my case, clearing some of the dark clouds that appear on what was supposed to be a perfectly sunny day), to relieving stress to protecting the body from injury, so much good is reaped from exercise. I think the marketing department is long overdue for a new strategy, one that links physical activity with the bounty of goodness it can provide. Here are just some of those things to consider.


Working out can lower your stress levels

Exercise yields many mental health benefits, and stress reduction is certainly among them. Whether it’s a boxing session to relieve some pent-up anger or a yoga sequence to help you focus on the present, that physical activity will increase the production of neurohormones like norepinephrine, a chemical that moderates the brain’s stress response.


And it can be the antidote for anxiety

There’s a lot happening in the body when you choose to move. Some of that takes place in the brain, where chemicals are produced to fight the feelings that bring you down. Aerobic exercise in particular (any type of cardio that gets your blood flowing) has been shown to benefit mood disorders and generally improve anxiety.


Working out = happy feelings

Runner’s high, endorphins, the feels — whatever you want to call it, exercise is sure to bring it. Being active causes the brain to release feel-good chemicals that boost your mood; it’s the reason why you almost always feel better post-workout than when you started.


And it can improve self-confidence

Even if you don’t lose a single pound at the gym, exercise can make you feel better about yourself. Research shows that getting physical can boost feelings of self-esteem and improve self-image.


It may even enhance your sex life

Improved self-confidence can work wonders for your romantic world. But beyond that, research has found that men who maintain a regular exercise routine have improved erectile and sexual function.


Exercise offers a new way to explore

Seeing a city by bike or by sneaker is a completely different experience than traditional modes of travel. Running or biking in a new place lets you cover more ground while still letting you stop to smell the roses, so to speak. Even if it’s your own city, you’ll start to learn to navigate the roads more comfortably and notice things you might’ve missed by car. The only reason I know how to get around some of the most dizzying streets of New York City is because I’ve run them. Better yet, combining exercise with nature (even if that nature is a concrete jungle) amplifies exercise’s self esteem-boosting benefits.


Exercise can help you sleep better

A good night’s sleep makes everything better, and exercising can help you nab one. People sleep significantly better and feel more alert during their waking hours if they exercise for at least 150 minutes a week, according to research associated with the National Health and Nutrition Examination Survey.


It can boost your productivity

Exercise is sort of like a gateway drug to getting stuff done: Once you muster up the energy and will for a workout, other tasks become more tolerable, too. Research shows that people who work exercise into their schedules are more productive and energized than their less active counterparts.


And your creativity

Even if it’s just a mid-day walk or skip, a bit of physical activity can enhance your creativity. If you’re stuck on a project or problem, consider a sweat session not a way to procrastinate, but your ticket through it.


Exercise can make you stronger and reduce your risk for injury

This one becomes increasingly important with age, and you know this to be true if you’ve ever pulled a back muscle doing the most mundane activity. It’s frustrating and sometimes debilitating, and the chances of it happening again can be greatly reduced with a well-rounded workout routine — especially one that incorporates strength-training. Exercise is also associated with increased longevity and lower risks for age-related diseases. Your joints and muscles benefit from an active lifestyle.


It can also keep your brain bright

If you haven’t yet noticed, the benefits of exercise are not just physical. Research shows that it can significantly benefit your cognitive function and even help improve your memory by increasing the production of cells in the hippocampus, which is responsible for memory and learning.


And benefit your immune system

A sustained exercise habit helps slow down the changes that happen to the immune system over time, keeping you healthier for longer. This, in turn, reduces your risk for infection and keeps you from getting sick.


With exercise comes community

Even if your gym is closed for the foreseeable future, there’s much to be shared in the joys (and challenges) of working out. A new sport or walking trail expands your horizons and offers you something to share with others. Even online, thousands of communities will root for your goals and get into the nitty-gritty of gear and ice baths, if that’s something you’re after. Whenever I’m out for a run, I like to remember that I have something in common with every fellow runner I spot, no matter our paces.


This story is part of Don’t Sweat It, a HuffPost Life series on improving your relationship with fitness. We’re giving you a guide on the latest thinking on exercise and why we’ve been conditioned to hate it in the past. Mental health and body-positive fitness experts will offer guidance and show you how to find a routine that works for you.

 

By Kate Bratskeir    07/15/2020  – On Assignment For HuffPost
exercise

17 Common Exercise Mistakes People Make

When Working Out At Home

Trainers share their advice so you can make the most of your fitness routine
during the coronavirus lockdown.

The coronavirus lockdown has many people focusing on moving their bodies. Faced with the prospect of not being able to go to a gym or a class, many have turned to YouTube and Instagram in search of workouts.

While it’s good to exercise, of course, you also need to be careful of how it’s done. The margin of error for bad form and mistakes may increase exponentially at home.

The good news is that fixing these issues is as easy as making them in the first place. The first step is recognizing what you’re doing wrong, so that you can address it. Here are a handful of common mistakes people make:

1. Trusting any person who posts a workout on Instagram
Not all trainers are created equal, especially if you’re not used to doing exercise and don’t keep an eye on your form.

“One of the most common mistakes today is following influencers who don’t have any training, but who do have lots of marketing behind them,” explains Beatriz Crespo, a specialist with doctoral degrees in both medicine and sports performance.

“It’s like going to a professional who says they can cure you. They’re not a doctor but they do have a marketing package that positions them as a health guru,” she continued. ”You believe them and follow everything they recommend without questioning it and without thinking about it. You follow them because it’s easy, they’ve got bright colors and play the hottest tunes.”

2. Wearing yourself out to get better and faster results
According to Crespo, “lots of people really believe that if you don’t get tired, if you’re not stiff the next day, or if you don’t train at a high intensity and with 100% motivation every day, then you’re not making progress or doing anything to make up for being stuck inside, and that will be good for losing weight.”

In her opinion, “this is the greatest myth and lie of the sports industry,” insisting that ”’train hard’ and ’no pain, no gain’ are lies.”

3. Thinking that sweating means you’ll lose weight
Nothing could be further from the truth. You sweat when you get dehydrated, and that’s why you shouldn’t exercise wearing lots of clothing or in a very warm setting.

“When you get dehydrated, the same thing happens as when you overtrain. It’s counterproductive, and it’s also dangerous for your health,” Santiago Marchante, a member of the Spanish Federation of Personal Trainers and Fitness, previously told HuffPost Spain.

4. Not staying properly hydrated
Water must be by your side throughout the entire routine, said trainer Verónica Costa. Water is more than enough to keep you hydrated; you don’t need sugary sports drinks.

“Unless the exercise is aerobic and lasts a long time (more than 70-75 minutes), it makes no sense to drink those drinks. Many are also hypertonic, meaning that they’re absorbed more slowly than water, and have a high sugar content, so they can cause gastrointestinal discomfort,” Pedro Ruiz, personal trainer and coordinator of tupersonaltrainer.com, previously told HuffPost Spain.

5. Repeating the same exercise over and over again
Our body isn’t going to be better just by endlessly repeating the same workout. In fact, it can be counterproductive.

“Variety in stimuli is important to avoid strains,” Crespo said. “We spend a lot of time seated and we need sessions that make up for our sedentary daily routine by providing different stimuli based on four fundamental pillars: strength training, resistance, flexibility and speed.”

Francisco García-Muro, coordinator of physical therapy in physical activity and sports section of the Professional Association of Physical Therapists of Madrid, notes an additional problem: “Working very specific muscles can create an imbalance with respect to the rest of the body, and that ends up manifesting as a problematic condition.”

6. Thinking you’re doing it better because you’re shaking
Don’t push yourself too hard at first or you’ll risk getting an injury.

“It’s not healthy for your muscles to shake during a plank exercise and for you to be encouraged to hold on,” Crespo said.

“Always doing everything really fast or getting really tired and finishing with your legs like Jell-O isn’t healthy either,” she continued.

7. Working above or below your abilities
You need to measure your strength to know where both your upper and lower limits are. If you want the exercise to be effective, physical therapist Pablo Olabe recommends getting a heart rate monitor. Then figure our your target heart rate for your age and health status and strive to work in that range.

8. Pushing past your limits to do as many reps as the trainer
There’s no reason for you to do the same number of reps as the online trainer who’s guiding you. Listen to your own body.

“The professional has to give you some guidelines so you can learn to monitor yourself on your own,” Crespo said. “In that sense, you need to measure the perception of fatigue that you get from the exercise or sequence of exercises suggested. From there, as a trainer, I can tell you a maximum of 20 reps and tell you the kinds of feelings I want you to get.”

It’s advisable to stop doing the exercise when you start to feel worn out, but you still have strength to keep going: “On a scale of 0 to 10, where 0 is not tired at all and 10 is really tired, that would mean being around 6 or 7. Stop when you get there, whether it’s 6 reps, 8 reps, or the maximum of 20,” Crespo said.

9. Not paying attention to whether you have the right form
“No one is going to correct your form like they do in guided classes at the gym, so you have to be the one who takes to the time to fix it,” says Costa. “You can’t rely on what you see on the computer screen, “so I recommend doing the exercise in front of a mirror wherever possible.” Don’t worry if this means you miss a rep or two, because what it really means is that you’re preventing a possible injury.

10. Not resting or listening to your body
“Rest is part of training and it’s really necessary so your body can regenerate tissues and improve bone quality after exercising,” Crespo said.

According to Olabe, it’s important to know how to listen to your body when you exercise, as well as when it should rest.

“If we’re not able to listen to it and then the next day we don’t stop or we take it up a notch, the only thing we’ll end up doing is get injured,” he pointed out. He recommends three ways to exercise based on your baseline condition.

No regular activity: one light day of activity, one day of rest, one day of activity, one of rest. Repeat.
In good condition: two days of activity, one of rest, two days of activity. Repeat.
Regularly exercise: three or four days of activity, one of rest, three or four days of activity, one of rest. Repeat.

11. Starting without warming up and doing the exercises cold
The first thing to do before starting any round of exercise is to warm up, said Costa, who recommends spending 10 minutes on your warm-up.

“It’s like getting everything ready to go,” García-Muro added. “The warm-up reduces the risk of injuries, and it’s also how you can get the most out of the work you do.”

Even if you’ll only be working out for half an hour, you still need to warm up, either with a specific routine or by doing the first round more lightly.

12. Overvaluing stretching
“Stretching is healthy, but it’s not a cure-all,” Crespo said.

“Our tissues are made to move. If you don’t move, you’re not going to make up for the firmness they lose with the lack of movement,” she continued.

That’s when your muscles, ligaments, and tendons become more flexible: “The tissues rub more freely against one another and you automatically feel fewer contractions or feelings of tension in different parts of the body, such as your neck, lumbar region, hips, shoulders, etc,” she said.

That’s why, to be flexible, first we need to move and then we need to stretch.

13. Undervaluing stretching
It’s not a cure-all, as mentioned, but it is necessary. In fact, Olabe recommends dedicating one session per week just to stretching.

“It’s a mistake to skip the stretching after a session, and it’s also a mistake not to dedicate entire sessions to doing a good set of stretches, myofascial release, and other techniques that are super healthy for the body,” added Crespo.

14. Giving up because an exercise becomes too much for you
You should stop the exercise if it becomes painful, but you can and should continue with the next one.

“Stop doing that exercise and move on to the next one because you might hurt yourself. It doesn’t matter if you skip one,” Crespo said. “If you can’t manage now, you will get there. The important thing is not to get discouraged or give up.”

15. Turning on the TV or keeping an eye on your phone
When you do exercise, the best thing to do is to leave your phone or any other distraction like the TV or a book switched off or out of reach.

“I believe that if you’re concentrating on one thing, you can’t be concentrating on another. It will be much less effective,” explained Olalla Eiriz, a trainer from VIP Training.

16. Doing an unsupervised class if you’re dealing with an injury
YouTube or Instagram classes are good, but be cautious if you have any problems or injuries.

“Anyone with an underlying problem, back pain, injuries, or who is pregnant should sign up for specific classes and do guided training,” Costa said.

17. Focusing on the scale
Forget about the scale and weighing yourself. It’s not good for anything. And even less so if you’re not used to working out regularly, because you may end up gaining weight. Muscle weighs more than fat, so Crespo emphasized that you shouldn’t pay too much attention to the numbers. Just enjoy the movement and forget about the rest.

By Margarita Lázaro,    HuffPost Spain      04/29/2020


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How People Are Practicing Healthier Behaviors in the Face of COVID-19

  • In the face of the COVID-19 pandemic, many people are getting motivated to make healthier choices and adopt healthier habits.
  • Some people living with chronic conditions have found they’re also vigilant about self-care.
  • Experts say even small changes can lead to big improvements in overall health.
  • With many things still shut down, experts say this is an excellent time to focus on your health.

Like most New Yorkers, Rob Taub, 64, has been sheltering in place as the COVID-19 pandemic swept through the city and the nation at large.

For Taub, a writer and broadcaster who lives in the city’s Upper East Side neighborhood, there has been one surprising result of the radical day-to-day life changes brought about by the outbreak — his overall health has improved.

Taub has been living with type 2 diabetes and high blood pressure for nearly 15 years. An athlete growing up, he said when he was in his 40s he “looked like an NFL player,” but then something changed as he got older.

“I started gaining 15 pounds a year. Soon I was 40 pounds, then 50 pounds overweight,” said Taub, who serves as an ambassador for the American Heart Association and the American Diabetes Association.

Now, as he’s been adhering to physical distancing and stay-at-home guidelines, he’s found that his overall health has improved.

The man who ate out at restaurants for about 80 percent of his meals now cooks for himself at home. A big change has been salt intake.

“One of the things I switched to recently prior to COVID-19 was oatmeal because there’s no salt in it and I realized my blood pressure was going down while eating it,” he said. “When cooking for myself, there is no salt. I realize restaurant food is laden with salt and it’s not good for you.”

Taub takes his blood pressure every day — at the time of his interview with Healthline it was at 112/80 mm Hg — and has been able to cut back on his medications.

These readings are better than he ever thought he’d see, especially when they were at their worst about a decade and a half ago.

Being vigilant is also important because he has a family history of these health concerns. His mother died at 73 from complications tied to diabetes.

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A time to embrace healthy habits

While now is a difficult time for many — stress and anxiety are up, people’s insecurities and fears over their personal health have increased — for some people like Taub, this new way of life has ironically led to better, healthier behaviors.

Dr. Robert Eckel, the American Diabetes Association president of medicine and science, and an endocrinologist at the University of Colorado School of Medicine, said Taub’s story isn’t unusual.

With life on pause, he said that “now is a good time to focus” on health.

He added that depending on a person’s individual lifestyle and desires — and assuming they’re not facing too severe of an economic impact from the current health crisis — sheltering at home gives an opportunity to adopt some healthier behaviors, from more routine fitness to better sleep habits.

A big piece of it is reflected in Taub’s experience — eating better food.

“In general, a heart healthy diet is a diabetes healthy diet and cancer healthy and blood pressure healthy diet,” Eckel, a past-president of the American Heart Association, told Healthline.

The Center for Science in the Public Interest, an independent science-based consumer advocacy organization, writes that rampant unhealthy diets have something of a domino effect on overall health in the United States.

The organization says that diets that rely on heavily processed meals low on nutritious value contribute to about 678,000 deaths each year as a result of diseases tied to poor nutrition and obesity, like heart disease and type 2 diabetes.

It should be no surprise then that each of these conditions are highly prevalent in the North America.

Annually, heart disease is the leading cause of death nationwide, resulting in 1 in every 4 deaths, while more than 100 million adults live with diabetes or prediabetes.

Obesity statistics are similarly high, with the condition’s prevalence shooting from 30.5 percent in the year from 1999 to 2000, to 42.4 percent in the 2017–2018 time frame. The prevalence of obesity-related diseases moved from 4.7 percent to 9.2 percent during that time frame.

Eckel said that as the coronavirus puts a pause on day-to-day life, it gives Americans an opportunity to hit the reset button on some of these worrying trends.

He cited both the DASH and Mediterranean diets as fairly accessible healthy eating plans that promote weight reduction, decreased salt intake, increased daily nutritional intake, and lowered blood pressure.

He also cited moderate exercise as a way to maintain healthy behaviors while stuck at home.

This means trying to fit in about 40 to 45 minutes of moderate-intensity exercise each day — this doesn’t mean having fancy or expensive equipment. It could be a brisk walk or using light weights to include some sort of resistance-training workout at home.

Really anything to avoid being in a “predominantly sedentary position,” he explained.

The challenges of making these changes

Of course, all of this can be easier said than done for some people.

The emotional, psychological, and financial toll taken by COVID-19 can make it hard for people to dedicate time to make some of these lifestyle shifts.

Dr. Luke Laffin, a cardiologist at Cleveland Clinic, told Healthline that the people he treats generally have fallen in two camps during this crisis. One group was already exercising, visiting gyms, and adhering to healthy diets. Anecdotally, he noticed this group actually seemed to “fall off a bit” from their schedules once sheltering at home.

“They haven’t been doing as well in this setting,” Laffin said.

The other group consists of people who weren’t regularly exercising, not making the best dietary choices, but are now changing their routines slightly, finding they have more time to go for a walk or start preparing meals.

“It’s a double-edged sword. I’ve seen people benefit from this time but also some people not benefit as much,” he added.

For those in the second group, does Laffin envision these new healthy habits being maintained over the years once the COVID-19 threat passes?

“I think the most important part is getting into these habits and routines, and sticking with them. People are creatures of habit, so if for a couple of months with more time to exercise and eat healthily, I hope they find they can’t go without the daily routine of eating healthier, of making these choices,” he said.

If they feel better and see that their weight is lower and that their overall health has improved, Laffin added that he hopes these people will see these are necessary behaviors to hold on to.

Maintaining new routines

For those in the first group who are finding it difficult to self-motivate during an uncertain time, Laffin suggested pursuing routines that aren’t intimidating.

Just walking around the block is a good way to add some activity, and taking quick breaks in between working from home to do some light exercise could be helpful.

As for food, one doesn’t have to embrace complicated recipes if they’re used to dining out or grabbing a quick meal at the office cafeteria. He said to make sure you try to make dishes that have 50 to 60 percent fruits and vegetables.

Try to stock up on some healthier items when you do go to the local grocery store, just so you have them on hand and can incorporate them with your meal, even if it’s a side dish to complement what you might naturally gravitate to.

“I think it’s important for everyone to be realistic with themselves, however,” Laffin added. “A lot of people out there will slide back a bit, they will put on some extra pounds, they won’t be as physically active. Understand that this is not a 6-week reality, this is going to be going on for 6, 12, 18 months — now is the time to make these adjustments but also be realistic.”

For Taub’s part, he’s a social person who lives alone and said he will heartily embrace eating out with friends once it’s safe and responsible to do so.

What will he make sure to do moving forward to keep up with his new shelter-in-place healthy behaviors?

“I’m going to be aggressive in restaurants about what I order, I might even call ahead to see what I can get that is salt-free. If they won’t accommodate me, then I won’t go there,” Taub stressed.

“If I’m able to control my blood pressure more, then I have to be more cognizant of my behaviors,” he added. “It’s too easy to depend on medication, as great as it is. I need to be really diligent about it.”

Written by Brian Mastroianni              May 26, 2020              Fact checked by Dana K. Cassell