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Strengthening Your Immune System For This Winter Season

The winter season is a time when many of us catch a cough or a cold, which makes it that much more important that we make sure to support our immune system in the best way during these times, ensuring that it will properly function.

It is important to realize that our immune system is a complex system in itself, where today's scientists are still looking into the ways of how your lifestyle impacts immunity levels. Although the link is not yet completely understood and is not easy to discern, there definitely is a link between the two, since your immune system's optimal functioning depends on plenty of different factors and health practices, some of which you can control and undoubtedly have a positive role in supporting your immune function.

WHAT CAUSES YOUR IMMUNITY TO DECLINE?


Overall, there are many different reasons for why our immunity can decline. Some of these include:

  • Old age: As we age, it is natural for our immune response capability to become reduced, which in turn contributes to more infections and more cancer. This is proven since the average life expectancy in developed countries has greatly increased, so has the incidence of age-related conditions.

  • High-stress levels: Being stressed can compromise the immune system, making the body more susceptible to illness due to the release of stress hormones that can suppress immune function.

  • Unhealthy and highly processed diets: Consuming a highly processed diet can weaken the immune system and compromise overall health, increasing susceptibility to illness by depriving the body of essential nutrients and promoting inflammation.

  • Sedentary lifestyle: A sedentary lifestyle can weaken the immune system and contribute to poor health by reducing physical activity, impairing circulation, and promoting conditions that increase susceptibility to illness.

  • Smoking: Smoking damages the respiratory system, weakens the immune response, and increases inflammation, making individuals more susceptible to illness by compromising the body's ability to defend against infections and diseases.

  • Excessive alcohol consumption: Excessive alcohol consumption can weaken the immune system, disrupt the balance of gut bacteria, and impair organ function, making individuals more susceptible to illness by compromising their body's defense mechanisms and overall health.

  • Poor sleep quality: Poor sleep quality disrupts the body's immune function and increases inflammation, making individuals more susceptible to illness by compromising the body's ability to effectively respond to and fight off infections and diseases.

However, why do so many more of us get sick during winter?

Well, it has to primarily do with two reasons:

  • The first reason is that with cold weather, people tend to spend more time inside in enclosed spaces, which increases the chance of infection and the transmission of viruses between people.

  • Secondly, winter temperatures are not only colder but also the air is less humid, which enables the viruses that can make us sick to stay alive for longer and, in this way, remain longer in the air during which they can infect us and we become sick.

INCREASING IMMUNITY IN THE RIGHT SENSE


Nowadays, in stores and specifically in health food supplement-type shops, you can come across many different types of products and supplements that claim to boost or support immunity. While this may sound almost like magic, the concept of boosting your immunity is actually quite scientifically conflicting. For example, if we aim to increase the number of immune-related cells in our body, that will not necessarily be a good thing, as too much of anything can lead to adverse effects.

An additional perspective that challenges this belief is that our immune system is, in reality, a system composed of many different types of cells, all of which work in different ways and interact with different chemicals or other cells. Therefore, if we aim to “boost immunity,” which immune cells are we even aiming to target and boost, and how would we selectively target them in the first place? This is a very complex topic and one that we are still looking for the answer to.

Overall, our body is constantly producing white blood cells, also known as lymphocytes; however, no one fully knows or understands how many immune cells and what mix of immune cells we need to function optimally.

WHAT ABOUT MULTI VITAMINS AND OTHER SUPPLEMENTS?

The supplement industry was estimated to amount to a staggering 164 billion US dollars in 2022 and is only projected to further grow in upcoming years at fast rates.

Because of this, there are now many different types of supplements and multivitamins that are available; however, the science behind using multivitamins is not fully united and convincing either.

So far, the scientific field has failed to establish any great positive effect between multivitamin use and a boost in immunity or other health markers, where in a lot of studies there was neither a positive nor a negative effect.

It is generally advised against taking any sort of megadose of any particular vitamin at once, since more of a vitamin does not mean you will be healthier but can actually cause your body genuine harm.

My approach is to always source all of your micronutrients from whole food sources which are naturally rich in vitamins and minerals and also contain them in the most optimal proportions for your body to make use of. However, if you personally find that, for example, supplementing with vitamin D in the winter or Vitamin C has a positive effect on your immune system, then that's great, but don’t go out of your way to overdo it with anything.

10 WAYS TO MAINTAIN STRONG IMMUNITY

Eating A Balanced And Nutritious Diet

  • Our immune system works best when we supply it with a predominantly whole foods diet, which is unprocessed and full of different colors. This includes a variety of different proteins, colorful fruits and vegetables, starches, grains, nuts, seeds, and oils.

  • By eating a variety of whole foods, we not only make sure that all of our nutritional needs are met in terms of macro and micronutrients, but also that we are getting a good supply of antioxidants to fight free radicals and cell-related aging and diseases. If you are further interested in the topic of antioxidants and how they work, you can read about it here.

  • An additional benefit of eating a varied predominantly whole foods diet is that it positively impacts your gut microbiome by supplying the bacteria in your gut with a variety of fibers which the bacteria feed on and produce beneficial byproducts that can positively impact our immune system. Additionally, you can read more about how your gut microbiome impacts your health here.

  • Below are some additional food-related suggestions which further support your immune function:

    • Increasing your consumption of healthy fats such as those found in olive oil, fatty fish, nuts, seeds.

    • Eating plenty of fermented foods like yogurt, sauerkraut, kimchi, or kefir or taking a probiotic supplement.

    • Limiting your consumption of added sugars such as those found in highly processed sugary snacks, sweet fried foods, or highly processed syrups and artificial sweeteners.

Staying Physically Active

  • Staying physically active and moving your body is not only beneficial for your muscular and skeletal system as well as your mental health but is also highly involved in proper immune function.

  • Regular movement raises energy levels, improves sleep quality, as well as being able to reduce stress and anxiety, all of which are effects that further positively contribute to good immunity.

  • Additionally, regular movement also helps to reduce levels of inflammation in your body which further allows your body's immune cells to function and be regulated regularly.

  • I have written about the various benefits of regular exercise here.

Drinking Enough Water

  • Drinking water or staying hydrated does not directly protect you from germs and viruses, however, preventing dehydration is a big part of staying healthy overall.

  • By being dehydrated, your body is generally less equipped to protect itself against different viruses, as dehydration hinders your physical performance, causes headaches, and hinders heart and kidney function.

  • Aim to mainly hydrate by drinking water instead of opting for sugary fruit juices or sodas as a way of intaking liquids. Additionally, drinking too much water can also be harmful, so as a rule of thumb, drink when you are thirsty and stop when you are no longer thirsty.

Keeping Consistent With Vaccinations

  • If we avoid getting vaccinations, it can take our immune system anywhere up to 2 weeks to recognize the pathogen at play and launch an appropriate attack for the virus. Whether we are a young healthy individual or an older person who has a weaker immune response, at the end of those 2 weeks is when it can result in you getting infected or staying healthy depending on how your immune system deals with the pathogen. In the case that you get sick, your immune system will then properly kick into action and try to remove the effects of the pathogen.

  • By getting vaccinated, we can shorten that 2-week waiting period by allowing our immune system to engage with a small piece of that virus or bacteria that can otherwise cause us to be sick, and in this way encourage our body to develop the appropriate antibodies in a more controllable way as opposed to our immune system having to handle a full virus for the first time all in one go.

Maintaining A Healthy Weight

  • Being overweight or obese can also significantly impair your body's natural immune response, where people who are obese are less responsive to vaccines for a variety of diseases such as influenza virus, hepatitis, and tetanus.

Getting Adequate Sleep

  • Sleep is a crucial time for when our body takes the time to properly repair and also synthesize new white blood cells as well as attend to any sites of inflammation.

  • Adults should generally aim to get at least 7 hours of good-quality sleep per night, with teenagers needing 8-10 and younger children even more.

  • If you are having issues with sleeping, I have previously written about how to improve your sleep quality here.

Minimizing Stress Where Possible

  • You might not realize it, but there is a crucial link between stress, anxiety, and your body's immune system. Your immune function is greatly impaired when you live in a constant state of chronic stress, since long-term stress promotes keeping your immune system permanently activated that can directly cause inflammation within our body and also an imbalance of immune cell function.

  • I have written about some of the ways for how to better handle stress here but overall some suggestions for how to better handle stress in your life include meditating, exercising, socializing, journaling, spending time in nature, or consulting with a therapist if needed.

Quit Smoking

  • There are many issues that are concerned with smoking cigarettes; however, it is undeniably true that smoking makes your body less successful and effective at fighting off any type of disease.

  • The chemicals which are found in cigarette smoke like carbon monoxide, nicotine, nitrogen oxides, and cadmium have been shown to negatively interfere with the growth and function of immune cells such as T cells, B cells, and cytokines.

  • Additionally, smoking also worsens viral and bacterial infections, especially those located within the lungs like pneumonia, flu, or tuberculosis, as well as increases the chances of post-surgical infections and developed or rheumatoid arthritis, which is an autoimmune disease of the joints.

Prevent Excessive Alcohol Consumption

  • Just like with cigarettes, persistent and excessive alcohol consumption can weaken the immune system by lowering levels of B and T immune cells as well as overwhelming your body with detoxifying the alcohol first before trying to bother with up-keeping normal immune function.

  • This is why people who drink more face a greater chance of developing pneumonia, alcoholic liver disease as well as certain cancers, all of which combine to worsen immune function overall.

  • If you are further interested into how alcohol impacts your body, you can read about it here.

Take Care To Prevent Infections

  • Of course, it is also important to mention that we should take care of the basics too when it comes to hygiene, such as washing our hands and also washing the food we eat before we prepare it.

KEY IDEAS

Today we talked about the topic of how to take proper care of your immune system this winter where we explored why our immune system tends to decline in the winter months, discussed wether multivitamins have a genuine protective role in our health and what are some practical ways of how we can stay healthy this winter season.

REFERENCES

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Fighting Procrastination Effectively

Procrastination is something that all of us face at some points, whether it is starting that big project for work or school or staying consistent with a passion project or habit. Because procrastination is such a common phenomenon in today's world, I wanted to take a look into why procrastination occurs to explain why it is so common, the different types of procrastination, and most importantly how to prevent and fight it.

Although I have written about this topic previously, I think it is valuable to do a refresh and it is hopefully a topic that will be of use to you as well.

I hope you can gain something useful out of today's post and please share it with anyone else if it has in some way helped you out.

WHY DO WE DO IT?

Procrastination is an interesting yet irrational phenomenon which is shared among all of us, because when we procrastinate we consciously do something else other than what we are supposed to, knowing that this avoidance is in the long term not good for us, yet we still do it.

So whats the real reason behind it?

Researchers (Lieberman, 2019) have suggested that procrastination occurs not because of our poor ability to manage our time but instead as a way of coping with challenging and negative emotions and moods in the moment that have been induced by certain tasks. Emotions which we like to ignore and instead use procrastination to cope with them include boredom, anxiety, frustration, self-doubts, insecurity, and resentment.

Therefore, to put it simply, procrastination is an issue grounded in emotional regulation rather than time management.

Researchers Dr. Pychyl and Dr. Sirois explained procrastination as “the primacy of short-term mood repair … over the longer-term pursuit of intended actions”, meaning that procrastination is about being focused on the immediate urgency of removing negative emotions and mood instead of actually doing the task.

Now you might be asking yourself where these negative feelings towards the task come from and why do they occur? Well, our aversion to the task at hand may be due to there being something inherently unpleasant about the task itself like cleaning a dirty bathroom or doing a task which seems very tedious and unpleasant to us. Additionally, a task can be aversive to us when the task at hand brings up negative feelings from within us such as self-doubt, a lack of self-esteem, or anxiety, which happens often, for example, when we are staring at a blank document and are wondering whether we have what it takes to produce the required piece of work.

What makes procrastination such a hard habit to break?

The catch is that when we procrastinate and eventually stop to return to the initial task at hand, we are faced with even more negative emotions than at the start, where we are likely to judge ourselves for procrastinating in the first place. This may further lower our mood and self-esteem while spiking our anxiety and stress, causing us to procrastinate more and more, since procrastination provides temporary relief from negative emotions.

Additionally, since procrastination provides that temporary time of relief, this relief is what makes the cycle especially vicious since it signals to your brain that you are being rewarded for procrastinating and delaying the task at hand. In behavioral biology and sciences, it is well-known that whatever causes us to feel good or get a sense of reward from doing it, we will do more of it, which is exactly why we fall into chronic loops of procrastination.

The present bias issue

Procrastination is also a great example of a phenomenon called the “present bias,” which is our hardwired human tendency to prioritize short-term needs over long-term ones. This is also what many social media algorithms exploit to keep us more addicted through instant gratification.

Although us humans have a large prefrontal cortex as opposed to other animals and mammals, we are still very much hardwired for prioritizing our needs in the present, which is something we need to be aware of and continuously aim to delay instant gratification.

Brain imaging studies have shown that on a neural level, “we perceive our future selves more like strangers than parts of ourselves,” meaning that when we procrastinate, it is the equivalent of thinking that the task we are putting off and all the accompanying negative feelings are somebody else's problem and not ours.

To further add to the issue, we are even less able to make sound and thoughtful future-oriented decisions when we are stressed, which occurs in the presence of needing to do challenging or aversive tasks. In these situations, we feel stressed, anxious, or insecure, where the emotional center in our brain, the amygdala, perceives all of these negative emotions as a genuine threat to our overall well-being or self-esteem. This causes the amygdala's number one priority in the present moment to reduce those negative emotions, which again is where procrastination falls perfectly into the puzzle. This phenomenon is called the “amygdala hijack.”

TYPES OF PROCRASTINATION

Believe it or not, there are actually many different types of procrastination, classified based on different reasons for why we put off doing things:

  • Avoidance: Here the idea is that you believe you are not good enough or skilled enough to complete the given task or activity at hand. Here there is also an intense fear of failure and of making mistakes, where this fear of being judged or making mistakes is strong enough to stop someone from doing the task.

  • Thrill-Seeking: Interestingly, some people procrastinate because they find enjoyment in leaving things to be done at the last minute, where this actually gives them some kind of adrenaline rush and a sense of excitement. Some people actually work best in this way.

  • Perfectionism: While having high expectations and standards is fine, this sense of obsession can be overdone to the extreme with perfectionism, where in this case, we might constantly be looking and double-checking that email that we wrote or the proposal, or running over the dialogue we will have with our boss. While all of these activities may seem productive in the moment, they are actually not helping us with completing the task but instead delaying it and procrastinating about it. Often times, done is better than perfect.

  • Distraction: This kind of procrastination occurs whenever our attention and focus are drawn away from the task at hand, towards something else more exciting and stimulating in our environment, such as responding to a notification or opening up a new computer tab to do some online shopping instead. We need to decide for ourselves what activities we are willing to tolerate both in our home and work environments and then decide which activities we consider as distractions, which are the activities we want to minimize.

  • Head in the Sand: This might be based on some sort of fear mechanism, but the head in the sand approach simply means that the person does not want to do the task at hand. Instead, they choose to ‘stick their head into the sand’ and pretend like the task doesn't exist or that it's someone else's responsibility.

HOW TO FIGHT IT

You have to foremostly realize that procrastination is, at its core, not an issue about being bad at time management or general productivity but instead about how we handle our emotions. This entails that productivity cannot be solved by downloading some productivity app or time management software alone but instead requires us to better understand and manage our emotions.

When it comes to habitual tasks, our brains are always looking for relative rewards, meaning that if we have developed a habit of procrastination and have not given our brain a better reward than procrastination itself (remember: it relieves negative emotions), then our brain will continue doing the habit over and over until we give it something better to do.

This is why, in order to rewire almost any bad habit, we have to give our brains a better reward than simple avoidance, more specifically a reward that can relieve our challenging feelings in the moment without causing harm to our future selves. The difficulty here is that with procrastination, there is an infinite number of potential substitute actions for avoidance, which could, in the end, still be considered a form of procrastination. This is why the solution has to come from within ourselves and be internal instead of being externally rooted.

As an example, if you are currently struggling with procrastination, an internal solution might be to motivate yourself to get started on the task by reminding yourself of how much relief and ease you will feel afterward once the task is done. This would likely work, as we are responsible for our own motivation and subsequent progress.

Practical Advice for Fighting Procrastination

Forgive Yourself for Procrastination:

  • In a 2010 study, scholars discovered that students who practiced self-forgiveness for procrastinating during their preparation for an initial exam demonstrated a reduced tendency to procrastinate when preparing for subsequent exams. The researchers inferred that embracing self-forgiveness facilitated increased productivity by enabling individuals to overcome maladaptive behaviors, allowing them to concentrate on forthcoming examinations unencumbered by the weight of past actions.

Cultivate Self-Compassion:

  • The practice of self-compassion involves treating oneself with kindness and understanding in the face of mistakes and failures. Dr. Sirois' 2012 study highlighted a correlation between stress, low self-compassion, and procrastination, emphasizing that self-compassion acts as a protective buffer against negative reactions to self-relevant events. Numerous studies indicate that self-compassion not only reduces psychological distress, a key contributor to procrastination, but also actively promotes motivation, enhances self-worth, and nurtures positive emotions such as optimism, wisdom, curiosity, and personal initiative. Importantly, self-compassion does not rely on external factors, requiring only a commitment to facing challenges with acceptance and kindness instead of dwelling on regret. Reframing tasks by considering positive aspects and envisioning successful outcomes can further contribute to cultivating self-compassion in addressing procrastination.

Increase Your Curiosity and Awareness:

  • Whenever you feel yourself being tempted to procrastinate, slow down for a little and become aware of what is causing those feelings or temptations to arise. Think about what tempts you to procrastinate and how you feel when you are about to procrastinate. What emotions are you trying to ignore?

Consider the Next Smallest Step You Can Do:

  • It is common advice to break down a large task into several smaller ones, which makes the whole task seem a lot less daunting and intimidating, ensuring that we follow through and get it done. Additionally, don’t wait to be in the mood or to be motivated to do a certain task. Instead, motivation is a result of action. Get started, and you’ll find your motivation follows.

Make Your Temptations More Inconvenient:

  • The point is to create more friction and less convenience towards tasks that tempt and distract us, ensuring that we do less of those and instead making tasks and habits that are beneficial for us as easy as possible to do and implement.

Create Accountability:

  • If you struggle with discipline or consistency, it might be helpful to think about some external sources of accountability, such as doing work together with a friend or tracking your focus or work/study progress with external software. Experiment with what works for you and what keeps you on track.

KEY IDEAS

In todays blog post we are discussing everything related to procrastination: Why it happens, the different types of procrastination as well as how to best combat it and prevent it in the future.

REFERENCES

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On The Importance Of Self Care

In the month of November, many of us find ourselves being busier than ever with schoolwork, extracurriculars, or general social events, all the while it is becoming darker and colder outside. With this combination of events, it is very easy to become overworked and to start losing enjoyment or motivation in the things we do and the way we generally approach our everyday.

For this reason, we are today discussing the important topic of self-care and not being ashamed to take time for yourself when you need it. We will be looking into what self-care is and what are some activities that can be considered as such, as well as briefly explaining the different types of self-care that you can gift yourself this November. Then we will discuss why nurturing your self-care can be so beneficial for your overall well-being and finish off with some practical tips on how to enhance, define, and establish your own self-care rituals.

If that sounds interesting, then please read on.

WHAT ACTUALLY IS SELF CARE?

Self-care is considered to be any activity or set of activities that relate to staying physically and mentally healthy as an individual. It represents all the steps or ways an individual can express genuine health and respect for themselves in whatever way that is most meaningful and beneficial to them in the moment, in order to promote their own health and well-being.

The World Health Organization went as far as to define self-care as “the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a health worker.”

In this way, prioritizing self-care activities may initially seem like quite a selfish act, but in reality, it isn't because selfishness is associated with a desire to take away from others usually or their own detriment. However, self-care is not like that and is instead a philosophy grounded in replenishing your own sources and needs without depleting those of others. By listening and acting in accordance with your own needs, you can then respond to the needs of the world and other people much better as well.

WHAT COUNTS AS SELF CARE?

The beauty of self-care is that it can take many different forms for different people. For example, someone's definition of self-care may involve meeting up with their friends every week and prioritizing the need for socializing and relaxing in this way. For another person, self-care may simply be taking a day off and just reading a book or even getting in extra sleep by going to bed earlier.

Self-care is not just limited to your typical “face mask and chill” definition but can be any activity that promotes genuine relaxation for you and boosts your overall well-being. This is why self-care is grounded primarily in listening to and recognizing your own needs and then acting upon them.

Another misconception is that self-care has to be expensive or very time-consuming, which certainly can be the case with some activities. However, it by far does not have to follow that definition. It is often the simpler acts of kindness or small expressions of gifts and love that make us most fulfilled in the end. As always, remember that no amount of dissatisfaction can be replaced by materialistic goods and purchases alone, whereas taking part in social activities can be so important for your overall well-being.

TYPES OF SELF CARE

When discussing self-care, there are a couple of categories under which it can be divided:

  • Emotional self-care: This type of self-care has everything to do with enhancing your emotional and mental well-being. Examples of this can be simply learning to say “no” to more responsibilities or events, giving yourself permission to pause and take a break, or going for a weekly coffee with a friend.

  • Physical self-care: This self-care prioritizes your body's physical health and can take the form of prioritizing better quality of sleep, choosing to eat more nutritious foods, or learning to move your body in ways that feel good to you.

  • Spiritual self-care: Spiritual self-care is about enhancing your spiritual well-being and health, which can be done by spending time in nature each day or week, adopting reflection practices such as talking to someone about any worries or writing down thoughts in your journal, or even attending group-based activities that give you a sense of belonging.

SO WHY IS IT IMPORTANT?

Now that we have a clear understanding of what self-care entails and the various practices that fall under its umbrella, let's explore the compelling reasons for prioritizing self-care:


  • Enhance overall well-being and life span: Engaging in self-care allows you to optimize all aspects of your health, directly contributing to heightened levels of happiness, general life satisfaction, and even an extended life span.

  • Reducing stress and anxiety: By prioritizing your own needs and well-being, you equip yourself with the tools to effectively manage and reduce stress levels. Elevated stress, if sustained, can lead to negative effects such as depression, insomnia, and excessive weight gain.

  • Elevating your mood: Self-care practices are designed to uplift your mood, reducing the likelihood of developing mood-related disorders like depression. This proactive approach fosters emotional well-being.

  • Responding better to setbacks: Prioritizing self-care enhances your ability to reflect on challenges and setbacks, strengthening your mindset. This resilience empowers you to rise above adversity and respond more effectively to setbacks.

  • Benefits your relationships: Taking care of both your physical and mental health replenishes your body's vitality, promoting a positive mood. This, in turn, enhances the quality of your social interactions, making them more enjoyable and fruitful, as positive energy can be contagious :)


Based on different studies, here are five self-care-related activities which have been found to be linked with a longer life span:

  • Engaging in regular exercise every day (even just 20-30 minutes)

  • Establishing a consistent and restful sleep routine

  • Regularly spending time outdoors or in nature

  • Finding purpose in your life

  • Adopting a predominantly whole foods diet that is low in ultra-processed ingredients

BUILDING YOUR OWN SELF CARE ROUTINE

How to Build a Routine that Works for You:

  1. Identify activities that bring you joy, recharge your energy, and help restore your equilibrium.

  2. Start with a modest step, choosing one behavior you want to integrate into your daily routine for the upcoming week.

  3. Progress by engaging in that behavior each day for a week.

  4. Take a moment to reflect on your emotions and thoughts.

  5. Introduce additional practices when you feel prepared.

  6. Seek support by sharing your practices with loved ones, a coach, a licensed professional (such as a therapist or dietitian), or through resources provided by your healthcare plan, community, or workplace.


Here are some ideas for additional self-care activities that you can try:

Emotional/Mental health related:

  • Connecting with a friend through a call or meeting up with them

  • Journaling about your feelings or recent experiences

  • Temporarily muting your phone's notifications for a day or taking a break from social media for a day or week

  • Cleaning or organizing your space

  • Adopting a mediation practice to give you more piece of mind

  • Unwinding and de-stressing with a relaxing bath or reading a book

  • Learning new things which excite you and you find interesting

  • Becoming better at prioritizing your energy and saying “no” to responsibilities and demands of others

Physical health related:

  • Prioritizing early bedtime or allowing yourself to sleep in when needed

  • Maintaining a balanced, minimally processed diet with recognizable foods

  • Discovering an enjoyable form of exercise and incorporating it regularly into your lifestyle, not out of obligation but as a choice to nurture your body.

  • Prioritizing good personal hygiene

Spiritual health related:

  • Participating in service-oriented acts or joining groups that provide a sense of belonging and purpose in life

  • Exploring new courses or acquiring new skills through group-based workshops or events

  • Spending time in nature

  • Find ways to express gratitude every day (Even for the smallest more negligible things)

🧠 KEY IDEAS

In todays blog post we have discussed the timeless topic of why establishing a regular self care routine can be one of the best things that you can do for all aspects of your health and well being.

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How Your Gut Microbiome Impacts Your Health

This post draws inspiration from Tim Spector's book, "Food for Life," which delves into the fascinating relationship between our dietary choices, gut microbiome, and overall health. The exploration of this subject is particularly intriguing because it represents a relatively new frontier in scientific research, shedding light on the profound impact of food on our gut microbiome, a connection we are only now beginning to fully recognize.

Within this article, my aim is to acquaint you with the notion that each of us possesses a distinct microbiome residing in our gut, wielding a substantial influence on our health in ways we may not fully grasp. Moreover, I aspire to offer practical insights on enhancing your microbiotal diversity through dietary adjustments and other factors. The diversity of beneficial bacteria and microorganisms is pivotal for fostering a healthy gut microbiome.

I trust that you will discover something novel through this exploration and find practical tips that resonate with you, enriching your own lifestyle.

WHAT IS THE GUT MICROBIOME?

The human body harbors trillions of microorganisms, collectively known as the microbiome, including bacteria, viruses, fungi, and other microscopic life forms. Predominantly residing in the intestines and on the skin, these microbes form an intricate network, with a significant concentration in the cecum of the large intestine referred to as the gut microbiome.

Bacteria, the most extensively studied among these microorganisms, outnumber human cells in the body, with approximately 40 trillion bacterial cells compared to 30 trillion human cells. The human gut microbiome alone comprises up to 1,000 bacterial species, each playing distinct roles in maintaining health. Collectively weighing as much as 2–5 pounds, akin to the weight of the brain, these microorganisms function as an extra organ within the body, crucially influencing overall health and contributing to the smooth functioning of daily bodily operations.

SUSCEPTIBILITY TO DISEASE

Your bacterial and gut microbiome consist of bacteria that are both helpful and potentially harmful. Most of the time, these two types of bacteria harmoniously coexist. However, when there is a disturbance in this balance of good versus harmful bacteria—brought on by infections, illnesses, certain diets, or prolonged use of antibiotics—a dysbiosis occurs. In this case, your body can become more susceptible to disease and illness

WITH YOU FROM THE START

The gut microbiome plays a crucial role in influencing the body's dynamics from the moment of birth. Initial exposure to microbes occurs during birth as infants pass through the mother's birth canal, although emerging evidence suggests some microbial contact might even happen in the womb.

As individuals grow, the diversity of their gut microbiome increases, a phenomenon associated with positive health outcomes. Intriguingly, dietary choices play a significant role in shaping the diversity of gut bacteria, with higher microbiome diversity generally considered beneficial for health. The unique network of microbiota in each person is initially determined by their DNA, and early exposures during infancy, particularly through the birth canal and breast milk, set the foundation for the microbiome's composition. Subsequent environmental factors and dietary habits further contribute to the individual's microbiome, influencing health outcomes and susceptibility to diseases

PROBIOTICS AND PREBIOTICS - WHATS THE DEAL?

Below is a clear and simple distinction between probiotics and prebiotics as both are nowadays heavily marketed. If possible, aim to get both from natural dietary sources instead of relying on supplements, which are likely less effective in the long run when it comes to proper absorption and useful effects in the gut.

PROBIOTICS

  • What are they: These are live microorganisms, typically bacteria or yeast, that confer health benefits when consumed in adequate amounts. They are often referred to as "good" or "friendly" bacteria.

  • Good sources: Commonly found in fermented foods such as yogurt, kefir, sauerkraut, kimchi, and certain types of cheese. They are also available in the form of dietary supplements.

  • Function: Probiotics contribute to the balance of the gut microbiome by promoting the growth of beneficial bacteria. They can help maintain a healthy microbial community in the intestines, support digestion, and potentially provide other health benefits such as immune system modulation.

PREBIOTICS

  • Definition: These are non-digestible fibers or compounds that serve as a food source for beneficial bacteria in the gut. They promote the growth and activity of specific microbes that contribute to gut health.

  • Source: Prebiotics are naturally present in certain foods, including fruits, vegetables, whole grains, and legumes. Common examples include inulin, fructooligosaccharides (FOS), and galactooligosaccharides (GOS). Some food products may also be fortified with prebiotics.

  • Function: Prebiotics act as a nourishing substrate for beneficial bacteria in the gut. By promoting the growth of these beneficial microbes, prebiotics indirectly contribute to a balanced and healthy gut microbiome. They help improve the composition of the microbiota and enhance their functionality, supporting overall digestive health.

Together, probiotics and prebiotics contribute to the balance and well-being of the gut microbiome, promoting optimal digestion and potentially offering additional health advantages. Consuming a combination of both probiotics and prebiotics, often referred to as synbiotics, is believed to have a synergistic effect on gut health.

HOW DOES IT IMPACT YOUR HEALTH?


WEIGHT MANAGEMENT

As previously mentioned, having a poor balance between good and harmful bacteria can lead to dysbiosis, which has been shown to contribute to unnecessary weight gain in the long run. In this modern world dominated by ultra-processed artificial foods, these harmful bacteria are nourished by the foods we consume, further contributing to increased weight gain and the rising levels of obesity observed worldwide.

Several studies have also demonstrated that the gut microbiomes of identical twins differ, indicating that the composition of this microbiome is largely of environmental origin rather than genetic.

Another interesting point is that one study transferred a portion of the twins' gut microbiome into the microbiome of a mouse. The findings revealed that even though this mouse was consuming the same amount of food as its counterparts, it gained significantly more weight due to a compromised gut microbiome


GUT HEALTH

In the US alone, around 25-45 million people suffer from the gut-related issue of Irritable Bowel Syndrome (IBS), not to mention the many others who face Inflammatory Bowel Disease (IBD) or Crohn's disease. All of these conditions are heavily influenced by what we eat and the composition of our gut microbiota, which may be even more fragile and sensitive in these cases.

For example, people with IBS often experience bloating and flatulence from the foods they eat, likely due to dysbiosis and an imbalance of the bacteria in their gut, which produce gases and other intestinal discomforts.

Certain bacteria, such as Bifidobacteria and Lactobacilli found in probiotic-rich foods like regular yogurt, have been shown to have a positive effect on conditions such as leaky gut syndrome or even in preventing the adhesion of disease-causing bacteria to the intestinal walls.


HEART HEALTH

Even though we may not initially think that the micro organismal composition in our bacteria is linked with the health of our heart and cardiovascular system, more and more studies are emerging to explore that exact connection.

A recent study involving 1500 participants found that the microbiome composition of the participants played an important role in promoting the circulation of more "good" HDL cholesterol and triglycerides.

Conversely, there are some damaging species in our gut microbiome that can contribute to heart disease by producing trimethylamine N oxide (TMAO), a chemical that has been shown to increase the likelihood of developing blocked arteries and, consequently, raise the risk of heart attacks or stroke.

Although more research is needed to establish more thorough connections between the gut microbiome and heart health, some bacteria are showing the ability to reduce cholesterol levels. However, it's worth noting that most of these studies are either animal-based or conducted in test tubes

CONTROLLING BLOOD SUGAR

Just like with heart disease, many studies are also investigating how our gut flora impacts our body's ability to regulate blood glucose levels and our subsequent risk of diabetes mellitus. A recent study was conducted on infants who genetically had a high risk of developing type I diabetes. It discovered that the diversity of the gut microbiome dropped significantly before the onset of type I diabetes, and simultaneously, the levels of harmful bacteria spiked.

This goes to show that maintaining a good diversity of beneficial gut bacteria is key to overall health, especially when we are genetically prone to developing a certain condition.

A different study showed that when people continuously eat the exact same foods, their blood sugar levels may vary more. A constant spiking and declining of blood sugar levels are, in the long run, associated with higher chances of developing type I diabetes. This could likely be explained again by a rather un-diversified composition of the gut microbiome.

BRAIN HEALTH

Firstly, we have identified certain species of bacteria that play a significant role in producing specific types of neurotransmitters, such as serotonin. Serotonin, primarily produced in our gut, has anti-depressive effects on our mental health.

Secondly, we have to acknowledge that the gut and brain are connected via millions of nerve connections, also known as the gut-brain axis, whose impacts we are just beginning to discover.

In this case, the gut microbiome may affect our brain health by helping control the types of messages that are sent to the brain via these nerve connections. Additionally, studies have established that people with different psychological disorders often have vastly different species of bacteria living in their guts compared to healthy individuals, suggesting that the gut microbiome could indeed have an effect on our mental well-being.

However, more research is needed to establish whether these effects are based on dietary or lifestyle factors.

WHAT IMPACS YOUR GUT MICROBIOME?

Your gut microbiome is mainly impacted by the following things:

  • Family genetics

  • Enevirment in which you were raised and in which you live now

  • Use of medication

  • Levels of physical activity

  • Your diet

Your diet has a particularly major role in dictating the composition of your gut which is why we will take a look into it next.

ENHANCING AND DIVERSIFYING YOUR MICROBIOME THROUGH DIET


  • Eat fermented foods: Increase your intake of fermented foods such as yogurt, sauerkraut, and kefir, all of which contain healthy bacteria, mainly Lactobacilli, and can reduce the amount of disease-causing species in the gut. If you are lactose intolerant, opt for lactose-free alternatives.

  • Eat a diverse range of foods: The book heavily encourages the consumption of 30 different types of plant species each week, whether they be vegetables, fruits, starches, grains, herbs, or spices. This dietary plant diversity is key for promoting a healthy diversity of bacteria in our gut.

  • Eat foods rich in polyphenols: Linking to the previous point, the more varied our plant intake is, the more types of polyphenols we consume. Polyphenols are plant compounds found in plants which often have protective functions in the plant but when eaten by us, actually have very positive effects on various health markers. These polyphenolic compounds are broken down by the microbiome (which feeds on them) to stimulate healthy bacterial growth.

  • Eat prebiotic foods: Ensuring that you eat enough fiber per day (around 30 grams per day) ensures that you are getting a variety of prebiotics which, once again, have a positive impact on the growth of healthy bacteria. Prebiotic-rich foods include artichokes, bananas, asparagus, oats, and apples.

  • Limit your intake of artificial sweeteners: Some studies show that excessive intake of artificial sweeteners such as aspartame actually increases blood sugar levels by manipulating the composition of our gut microbiome towards more harmful species such as Enterobacteriaceae.

  • Take a probiotic supplement: Probiotics are live bacteria that can help restore the gut to a healthy state after dysbiosis. They can be taken either through dietary sources (fermented foods) or via supplementation. If necessary, consider supplementing with a daily probiotic supplement to add more beneficial bacterial strains to your gut microbiome.

  • Take antibiotics only when necessary: Antibiotics may have many unwanted side effects, such as killing both bad and good bacteria in the gut microbiome, possibly contributing to weight gain and antibiotic resistance. The goal is to take antibiotics only when truly medically necessary, as long-term antibiotic consumption can seriously damage your gut microbiome balance.

Eating a diet rich in fiber can have a positive impact on the bacteria in your intestines. The fiber from your food is broken down by special bacteria in your colon, releasing short-chain fatty acids (SCFA). These SCFA help create a slightly acidic environment in the colon, which is beneficial for certain types of good bacteria to thrive and limits the growth of harmful bacteria.

Research suggests that SCFA not only influence the balance of bacteria in your gut but also have wide-ranging effects on your health. They can boost the activity of immune cells and help maintain normal levels of glucose and cholesterol in your blood.

To support the production of SCFA, it's good to include indigestible carbohydrates and fibers in your diet. These include inulin, resistant starches, gums, pectins, and fructooligosaccharides. These fibers are often called prebiotics because they nourish the beneficial bacteria in your gut. While there are supplements available, many natural foods contain prebiotics. Some of the best sources include raw garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas, and seaweed. Generally, fruits, vegetables, beans, and whole grains like wheat, oats, and barley are also good sources of prebiotic fibers.

🧠 KEY IDEAS

In this blog post we discussed the importance of having a healthy and diversified gut microbiome and how this impacts our overall health. Furthermore, we take a look into how to boost this microbial diversity through tweaking our dietary choices.

✏️ REFERENCES

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Becoming The Best Version Of Yourself

We all aspire to become better versions of ourselves than we were yesterday, living in alignment with our values and intentions. Striving for personal growth and progress can sometimes feel more overwhelming and challenging than necessary, which is why I've written a concise guide that simplifies the process of continuous self-improvement.

I hope that today's post inspires you to find practical ways to enhance yourself as an individual, making this journey as accessible and actionable as possible because we all aim to evolve into better versions of ourselves.

I hope you find this post enjoyable and valuable.

WHAT DOES IT MEAN TO BE THE BEST VERSION OF YOURSELF?

Becoming the best version of yourself is a highly individualized journey that encompasses various aspects of personal growth, ultimately requiring you to live authentically in alignment with what resonates with you at your core, which includes honoring your values, preferences, and boundaries, without compromising your identity for the sake of others; the key is to prioritize activities and processes that empower you and nurture your well-being.

Your best self is a unique creation, tailored to your aspirations, and not necessarily mirroring the expectations of those around you; the objective is to continually refine your own vision of what brings out your true potential and keeps you on the path of authenticity and self-improvement.

Remember that your perception of your best self can evolve over time; it's not a static state but signifies ongoing personal growth and development.

To achieve your best self, it's vital to take charge of the aspects of your life that are within your control; while we can't control every facet of our existence, focusing on enhancing the areas that are manageable sets you on the road to success.

Finally, acknowledge that the path to self-improvement is not always smooth; life is inherently imperfect, and we can't have total control over every circumstance. However, it's crucial to remain committed to your personal growth journey, even in the face of challenges, and give your best effort, knowing that not everything will always go as planned.

HOW TO BECOME THE BEST VERSION OF YOU


Prioritize Your Health

  • Sleep: Sleep is essential for overall health and well-being, allowing the body to rest, repair, and consolidate memories while promoting physical and mental health.

  • Movement: Exercise is crucial for maintaining physical health and overall well-being, improving cardiovascular fitness, building and maintaining muscle strength, managing weight, and enhancing mental and emotional health.

  • Nutrition: Nutrition is vital for sustaining health and providing essential nutrients for energy, growth, maintenance, and disease prevention.

  • Stress management: Stress management is necessary for maintaining mental and physical well-being by reducing the negative impact of chronic stress on the body, promoting emotional resilience, and improving overall quality of life.

  • Social well-being: Having a social circle is important for emotional support, companionship, and a sense of belonging, contributing to mental and emotional well-being and providing a valuable network in times of need.

Establish The Fundamentals

  • Develop discipline: Having discipline and self-management is important for achieving personal and professional goals, maintaining consistency, and making responsible choices leading to long-term success and well-being.

  • Define your core values: Defining your core values is important as it provides a clear and meaningful framework for decision-making, goal setting, and living a life that aligns with your authentic self.

  • Practice having a growth mindset: Having a growth mindset is crucial as it fosters a belief in the ability to learn, adapt, and improve, leading to increased resilience, motivation, and personal development.

  • Prioritize what matters to you: Prioritizing what matters to you is essential because it allows you to focus your time, energy, and resources on your most meaningful goals and values, leading to a more fulfilling and purposeful life.

  • Let go of limiting beliefs: Letting go of limiting beliefs is important because it empowers personal growth, fosters a positive self-image, and opens the door to new opportunities and achievements.

  • Be compassionate towards yourself: Being compassionate towards yourself is important for maintaining mental and emotional well-being, reducing self-criticism and stress, and promoting self-acceptance and resilience in the face of life's challenges.

  • Visualize your future self: Visualizing your future self is important as it provides motivation, clarity, and a sense of direction to work toward your desired goals and aspirations.

Start Prioritizing Your Own Personal Growth

  • Start showing up for yourself: You are responsible for your progress and actions, so you must make the effort to show up for yourself because no one else can be you.

  • Create empowering rituals: Rituals and routines that work for you can be incredibly empowering and effective, helping you get into the right mindset, set intentions, and carry out tasks with minimal hesitation or procrastination.

  • Work on your strengths: Identifying and working on your strengths allows intentional self-improvement, helping you become better at what you already excel at or venture into learning new skills and knowledge.

  • Embrace failures and mistakes: Embracing failures and mistakes is important for personal growth, learning, and resilience, as they provide valuable lessons and opportunities for improvement.

  • Challenge yourself every day: Challenging yourself daily is important for personal growth and skill development, fostering adaptability and a sense of achievement.

  • Set and go after your goals: Setting your goals and guiding the direction of your life empowers you to feel in control of where you are headed and how you get there.

  • Celebrate small victories: Focusing on celebrating small meaningful victories boosts motivation and proves you are headed in the right direction.

Master Time Management And Productivity

  • Just get to doing it: Simply put, don't delay things you want to do because getting something done is about starting and finishing it through.

  • Remove distractions: Controlling and limiting distractions is essential for focus and productivity, especially when trying to complete tasks.

  • Time yourself during tasks: Deciding in advance how long to complete a task forces you to finish it within that time period and reduces procrastination.

  • Practice calendar blocking: Visualizing your weeks or days and ensuring you can feasibly complete tasks scheduled for a given day or week is crucial for productivity.

  • Stop looking for shortcuts: Acknowledge that self-improvement takes continuous effort, patience, and hard work, so focus on enjoying the process of becoming the best version of yourself as much as possible.

Take Care Of Your Personal Relationships

  • Accept help from others: Accepting help promotes collaboration, strengthens relationships, and enables personal and collective progress.

  • Keep in touch with people who matter most to you: Maintaining strong connections, fostering emotional support, and nurturing a sense of belonging and well-being are crucial.

  • Help other people become the best version of themselves: Supporting each other's self-improvement and personal growth can be a mutually beneficial and rewarding process.

  • Give back to people and society: Giving back to society contributes to community well-being, addresses social needs, and fosters a sense of purpose and interconnectedness.

FINDING MOTIVATION

Becoming the best version of yourself demands daily effort and a continuous drive for self-improvement, which may initially seem daunting due to the requirement for discipline and consistency. Nevertheless, the rewards and results are undoubtedly worth the journey.

To enhance your chances of success, it's essential to uncover the underlying reasons for making these life changes and, importantly, to find ways to make the process of self-improvement as enjoyable as possible. This ensures not only a more enjoyable journey but also increases the likelihood of sticking with it and achieving the desired results. Maintaining discipline and consistency hinges on understanding your motivations and setting rewards and milestones along the way.

When it comes to motivation, we can categorize it into two common types:

Intrinsic motivation: This type of motivation arises from within yourself and is driven by your own beliefs, values, and priorities. An example is your desire to grow and improve as an individual simply because you find the process personally fulfilling or enjoy the challenges it presents.

Extrinsic motivation: In contrast, this motivation is triggered by external factors, which can be positive or negative. Examples of positive reinforcement include receiving rewards, verbal praise, good grades, or positive results. Extrinsic motivation can also be driven by the desire to avoid negative consequences, such as punishment or criticism.

Balancing both types of motivation is ideal to ensure a well-rounded and sustainable drive for self-improvement.

Additionally it is important to note, that often we incorrectly think that we need a boost of inspiration or motivation to get us to do something where actually just starting something, will itself give us the motivation to continue going. Therefore motivation is actually sourced from action itself instead of having to first wait for motivation to do something.

KEY IDEAS

If you want to continuously become a better version of yourself, then you have come to the right place. In todays blog post we are discussion exactly that; everything it takes for you to become that leveled up version of yourself which you desire and strive for.

REFERENCES

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Lifestyle Taya Bregant Lifestyle Taya Bregant

Gaining Back Deep Focus And Meaningful Productivity

In today's ever-connected world, it is becoming increasingly challenging to maintain unwavering focus on what truly matters due to the constant bombardment of notifications, reminders, and distractions. Amidst this blend of enticing messages and captivating diversions, we must adeptly discern what holds genuine significance and what is merely a drain on our time—a task that is growing more formidable.

While I have previously addressed this subject and offered strategies for improving focus, which you can explore here and here, I believe this topic is gaining even greater importance and is evolving into a highly esteemed skill in the contemporary world. The capacity to concentrate and wholeheartedly direct your attention toward a specific aspect of your surroundings is paramount for acquiring new knowledge, accomplishing your goals, and excelling in various facets of life. By enhancing your ability to concentrate and focus, you can significantly elevate the quality of your life, paving the way for numerous new opportunities and profound insights.

I trust you find this piece enjoyable and enlightening.

WHAT TAKES AWAY FROM OUR FOCUS?

There is a variety of factors that can significantly impact or hinder our focus. Below are some of the major ones to be mindful of, as well as some of the most common daily sources of distractions we face:

Internal Factors

  • Hunger

  • Anxiety or worry

  • Stress

  • Fatigue or lack of sleep

  • Depression

  • Medical conditions like autism, ADHD, or bipolar disorder

  • Learning disabilities such as dyslexia

  • Memory disorders like dementia

  • Past experiences of traumatic brain injuries or stroke

External Factors

  • Device notifications

  • Unexpected situations that take you by surprise

  • Loud noises

  • Bright colors or patterns

  • Inadequate lighting in a space

  • Being in a cluttered or messy environment

5 WAYS TO GREATLY IMPROVE YOUR FOCUS

Establishing A Regular Mindfulness Routine

  • Engage in meditation, breath-work, or journaling: Maintaining a consistent meditation or breath-work practice can significantly enhance your focus by providing a chance to calm and quiet your mind, allowing you to observe your own thoughts and emotions, ultimately helping you make better sense of them. Regular journaling and self-reflection can yield similar benefits.

  • You can explore my previous articles on meditation here and breath-work here.

Eliminating Potential Distractions From Your Environment

  • Silencing social media: Keep all social media platforms out of sight and locked during work hours. You can use focus modes on your devices, enable "Do Not Disturb," or mute notifications to achieve this. For guidance on improving your relationship with social media, consider reading about it here.

  • Minimizing other distractions: In addition to digital distractions, remove any disruptive elements in your physical environment, such as brightly colored or moving objects, loud noises, or distracting items on your work surface. Experiment with identifying which objects allow you to work most effectively when they're out of sight.

Maintaining Fundamental Well-being

  • Physical Activity: Incorporate at least 30 minutes of daily physical activity.

  • Quality Sleep: Prioritize getting sufficient sleep by going to bed at an appropriate time. Consider taking short naps during the day for an energy boost if time permits.

  • Balanced Nutrition: Consume adequate nourishment to sustain your energy levels throughout the day, and have snacks as needed.

  • Scheduled Breaks: Allocate time for breaks to recharge, effectively restoring your focus levels to their initial state.

  • If you're interested in learning more about taking care of fundamental aspects of your health, you can explore the five pillars of health here.

Optimizing Your To-Do List

  • Prioritization: Prioritize tasks based on time required, task complexity, and urgency.

  • Know and understand what you have to do: Ensure task clarity and understanding to prevent procrastination caused by uncertainty.

  • Temporarily do something else: When boredom strikes, switch to a more enjoyable or easier task momentarily before returning to the original one.

  • Minimize multitasking: Multitasking can leave your brain lingering on the previous task, hindering full concentration on the current task.

  • Grouping similar tasks: Performing similar tasks together, such as quick tasks taking less than 5 minutes, writing emails, running errands, or shopping, and tackle them during dedicated time blocks.

  • Timing yourself: Setting a fixed time frame for completing tasks can boost your efficiency and ensure task completion.

Streamlining Your Focus Process

  • Consider your social circle: Surround yourself with productive individuals to inspire and motivate your pursuit of meaningful productivity.

  • Setting and achieving goals: Set future goals and visualize your aspirations, helping shape the person you wish to become.

  • Setting rewards: Reward yourself upon completing significant tasks or projects that demand time and effort.

  • Stay organized: Maintain organization in both your digital and physical spaces to facilitate focus.

  • Consider drinking coffee: If you respond well to caffeine, consider consuming it in the morning for heightened alertness and improved focus; however, be mindful of excessive caffeine intake. For a deeper understanding of how caffeine affects the body, refer to my previous article here.

  • Music or silence: Experiment with different strategies for maintaining focus, such as listening to music with noise-isolating headphones or working in silence. Find what works best for you for different tasks.

  • Reset activities: Incorporate activities for focus resets, such as stretching, getting fresh air, conversing with colleagues, or having a snack when your focus wanes.

FOCUSING IS A SKILL THAT HAS TO BE PRACTICED

Now that we've explored the factors that can negatively impact our stress and some of the most practical ways to enhance our focus, it's important to recognize that focus is a skill that requires continuous practice.

We're all human, not robots, so we can only expect so much from our bodies and minds simultaneously. There will inevitably be days when we feel more tired, unmotivated, or find it challenging to focus. Importantly, don't be too hard on yourself on those days, as we all experience them from time to time. Afterward, simply continue practicing your focus skills.

Think of your ability to concentrate over a given time as a muscle that can be strengthened through practice, routine, and dedication. You have control over how you allocate your time and energy and what you choose to focus your mental energy on. You've got this

🧠 KEY IDEAS

In this blog post we discussed the factors which take away from our ability to concentrate as well as some practical tips on how to keep strengthening your focus capacities.

✏️ REFERENCES

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Lifestyle Taya Bregant Lifestyle Taya Bregant

Building A Healthier Work-Life Balance To Prevent Burning Out

Although everyones version of work-life balance is different and personal to their own priorities and preferences, it is fundamental that we are able to find time for work as well as time for ourselves or for our family, friends and all other non work related activities.

In this blog post, we look at exactly that: What work life balance actually is, why we should care about it as well as how to bring more of it back into our lives.

I have previously written about this topic here, so if you are interested, please check it out.

I hope you enjoy this one 😊

WHAT EVEN IS WORK-LIFE BALANCE?


Work life balance is the act of maintaining some sort of equilibrium between the demands of ones professional career with the demands of our personal lives.

There is a common misconception that with work-life balance, we have to spend equal times doing our personal things and also working while that is not true. In some stages or phases of our lives, that equilibrium will not be perfectly balanced and equally shared, instead we will slightly prioritize one aspect more than the other and then perhaps in the next stage of our life, our priorities shift again and rebalance.

It is both the idea of viewing work life balance in the long run, but also seeing it through an everyday lens of how you are spending your time and trying our best to do some personal and work related things each day, to the best of our abilities.

Realize that life is not perfect, but what you can do is to simply try your best at making time for yourself, for others and for your work in whatever proportions make most sense to you in that period of your life.

WHY IS IT IMPORTANT?


Even though achieving work life balance is always a work in progress and never really a final point in time that we reach, there are some important reasons for why it should be prioritized:


Greatly impacts your mental health

  • If you find that you are experiencing a lot of stress each day but don't have enough time to unwind, that stress can become unmanageable and start seriously negatively impacting your mental health. You may start experiencing increased fatigue, poor memory, reduced ability to focus and concentrate as well as increasing your chances for depression or anxiety disorders.

  • Another potent effect of poor life balance is the increased likelihood of developing burnout which is recognized as a state of complete mental, psychical and emotional exhaustion causing you to find less enjoyment in enjoyable everyday activities and being more prone to isolation and other illnesses. A study in 2022 which examined over 15,000 employees in 15 countries shower that about a quarter of those employees showed symptoms of burnout and exhaustion, making burnout an ever increasing condition around the world.


Your physical health is at risk too

  • A poor work life balance can in the long run seriously increase your risk for various diseases such as cardiovascular disease and disorders of the musco-skeletal and psychological kind along side endocrinological issues. Some studies have also started making a link between chronically high stress levels and a higher chance of developing certain cancers and ulcers. Therefore, maintaining a healthy work life balance not only reduces your stress but also allows you to prioritize your health and wellbeing by making the time to move your body, eat healthy and properly unwind when needed.


Your job or career performance is impacted

  • Many studies have proven that excessive stress in the work place makes employees sick more frequently and leads to poorer employee productivity overall. Being stressed and over worked also diminishes your ability to focus and make good coherent decisions both in our personal and work lives.

10 TIPS FOR REGAINING WORK LIFE BALANCE


Stop And Asses Your Situation

  • Often, when we are faced with many responsibilities, tasks, and things to worry about, we get so caught up in our everyday problems and commitments that we often forget to take the time to pause, slow down, and reflect on what is actually happening and how we are feeling. We have to be honest with ourselves and look at our situation objectively to figure out how we are actually feeling, what is causing us stress or anxiety each day, and what things cause us to be dissatisfied during the day.

  • Furthermore, it is important to consider how these emotions are impacting your performance in your job, in your personal relationships, or even in your hobbies, and the relationship you have with yourself.

  • This step is ultimately about coming to terms with what is, embracing your feelings, and starting to acknowledge the issues that need to be tackled first to ensure you stay in good health. Consider what your current priorities are (where you put most of your current time and energy) as well as what things you are sacrificing and what is being lost in the process. Write it all down as it will come in useful later.


Accept That There Is No Perfect Work Life Balance

  • Usually, when we hear the concept of 'work-life balance,' we imagine this perfect scenario where you spend half of your day working, and the other half is spent with your family, the people you love, and working on yourself. While this may be true sometimes, it is faulty to assume that it's like this every day. Additionally, when we place this pressure on ourselves to live a perfect life every day, we start to unnecessarily compare ourselves, which causes us to feel dissatisfied and disappointed by ourselves, which does us no good.

  • Instead, it is better to focus on a realistic schedule instead of a perfect one, since there will inevitably be things that will come up unexpectedly, and we have to learn to be flexible and agile in these scenarios, both with our time and energy.

  • When it comes to a realistic schedule, our priorities may shift slightly from day to day or week to week. For example, on some days, you may focus more on work and your career, while on other days, you may focus more on enjoying life with the people closest to you. Overall, the point is that this sense of balance is achieved over time and is not defined by living perfectly every day, since that is impossible to begin with in the first place.


Set And Follow Your Priorities

  • When you think about it, our priorities dictate how we spend each hour of our everyday, whether we realize it or not. How you choose to spend your time in each moment is simply a reflection of your current priorities, which may be internal, such as you deciding that you want to go on a walk today, or they might be external, such as someone else telling you what you have to do.

  • Poor work-life balance and especially burnout are usually a result of poor prioritization, where we tend to prioritize work and productive output much more than the time for resting, socializing, or taking care of our health. This can result in some serious issues down the line, as discussed above. To improve this, we have to reflect on how we are currently prioritizing our time and how we would like to change and realign our priorities.

  • To help with this, consider what makes a day great for you, in terms of what has to happen for you to finish the day thinking, 'Wow, today was great.' List a couple of such personal and work-related activities and then see how you could fit them into your current daily lifestyle. This will ensure that your priorities are much more balanced, instead of being so work-focused and heavy.


Recognizing And Creating Healthy Boundaries

  • Creating healthy boundaries is a crucial step in promoting a better work-life balance. It involves setting clear limits on how much time and energy you dedicate to work and personal life. By defining when your workday begins and ends, you can ensure that your personal time remains sacred, free from work-related intrusions.

  • Communicating these boundaries with colleagues and superiors is essential, as it fosters understanding and respect for your personal life. Embracing technology wisely, such as using separate devices or applications for work and personal matters, can help reinforce these boundaries. Healthy boundaries empower you to recharge, reduce stress, and maintain a healthier equilibrium between your professional and personal life, ultimately enhancing your overall well-being and productivity


Taking Time To Unplug

  • Unplugging is paramount for achieving a healthy work-life balance in our increasingly digital and connected world. The constant stream of work-related emails, notifications, and responsibilities can encroach on our personal time, leading to burnout and stress. By disconnecting from work, whether it's at the end of the day or during vacations, we allow ourselves to recharge and focus on our personal lives, relationships, and well-being.

  • Unplugging not only reduces the risk of burnout but also fosters mental and emotional rejuvenation, enabling us to return to work with increased productivity and creativity. It reinforces the boundary between work and personal life, helping us strike a more harmonious balance between the two, ultimately leading to a happier and healthier existence.


Taking Time Off When Needed

  • When you notice yourself feeling exhausted, lacking in creative ideas, or experiencing a general sense of decreasing productivity, it may be well worth taking a break or, when possible, going on vacation for a couple of days or a week.

  • Although sometimes it may feel unproductive to take time off and rest, with many of us feeling guilty for even thinking about it, it is crucial to do so; otherwise, we can become seriously burnt out and further hinder our health.

  • Many studies confirm that the benefits associated with taking time off far outweigh the downsides of not doing it. With proper planning and coordination, you can take a break without feeling guilty and return to your workplace without encountering disarray or an overwhelming backlog of work.


Make Time For Yourself And Those Who You Love

  • Even though your career and job are important aspects of your life, they shouldn't be your entire life. Studies show that genuine and frequent social interaction is a key predictor of happiness and overall health in humans. That's why you should make time each day and each week to spend time with the people you love, such as family, significant others, friends, or colleagues. Find ways to support more social activities in your weekly routine, such as scheduling future meetups and dates on a calendar or simply calling or texting your friends more often.

  • Time spent with yourself is just as important as time spent with other people, as it allows you to recharge, explore new hobbies, learn about new fields of interest, and work on self-improvement. Both aspects are needed to find happiness.

  • The aim is to do your best when it comes to prioritizing both yourself and all the other important individuals in your life, as meaningful and trusting relationships are truly important for our overall happiness and satisfaction in life.


Having An Occupation Which Truly Excites You

  • If you dislike what you do every day, obviously, you will not be showing up to work happy and energized. In the long run, this can lead to a severe decline in productivity, poor self-esteem, and even depression. This is an example where work-life balance may take a turn in the other direction, where we want to spend as much time out of our job as possible. This can lead us to overindulge in comforting activities such as overeating, leading a sedentary lifestyle, and, in general, not taking good care of ourselves.

  • When you find a career that fits you and excites you, your overall happiness and energy levels can return to normal. This can help you rebuild a weekly schedule that supports both your personal and work-related matters, ensuring a healthier work-life balance in the long run."


Listen To Your Body And Emotions

  • One of the key causes of burnout is when we start to lose touch with our own bodies and well-being, suppressing emotions or feelings, and pushing ourselves when our body and mind are clearly signaling the need for a break.

  • We need to become more aware of our body's signals, which tell us when to take a break or perhaps to focus and put our heads down. Overdoing it in either direction is not beneficial.

  • Your body is constantly providing you with feedback about your current physical and mental well-being. However, if you keep ignoring it and pushing it aside, your health will inevitably take a downturn. Therefore, take a couple of minutes each day to truly slow down, perhaps as the first thing in the morning or the last thing at night. Consider how you truly feel, whether you experience any discomfort or pain, and what your body truly needs in that moment. These needs will vary from week to week and may include things like the need for proper sleep and recharging, the need to break out of a boring routine and try something new, or the need to spend less time alone and socialize more


Implement suitable changes

  • Once you have gone through the above steps and figured out how you feel and what is causing you to feel this way, it is time to consider which suitable changes you can make to support these new changes that you want to make in your life.

  • When it comes to changes in your private life, you might want to get better at imposing boundaries on when you choose to work and when you choose not to work, or turning down excessive demands from work when you already have plenty going on. In terms of public changes that you can make, you can establish better communication between you and your boss regarding your current capabilities in terms of time and energy. You can suggest to your boss that perhaps a couple of days per week of working from home would work better for you (if that is an option), or maybe discuss the addition of a couple more days of vacation each year.

CONCLUDING THOUGHTS

Overall, it is important to realize that everyone has challenges with finding a work-life balance that works for them. Striving for this balance is something that all of us have to work through every day in order to establish a work-life balance in the long term. The point is not to strive for some perfect idea of work-life balance that is unrealistic and unattainable. Instead, we should try our best each day to prioritize what is truly important to us and what truly makes life worth living in the end.

🧠 KEY IDEAS

In todays blog post we discussed the idea of work life balance, in terms of what it is, what are the issues of a poor work life balance as well as 10 practical tips on how to realign your priorities and restore that balance.

✏️ REFERENCES

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Understanding And Coping With Stress

Wether you are currently going through a stressful period of your life or not, we all experience stress at some points in our lives which is why I wanted to look into this topic more thoroughly.

Even though I have previously written about stress here, I wanted to provide an additonal understanding of this topic by explaining the biological mechanisms behind our stress response, what are some common symptoms of stress that we can recognize as well as exploring the negative impacts of chronic stress on our bodies. We conclude with talking about ways to manage your stress levels better because to know how to do that is a true super power in todays fast paced world.

I hope you enjoy and are able to gain a some new knowledge and understanding of stress and how to best deal with it.

WHAT IS STRESS?

Stress is a natural response of our bodies to various life situations and pressures.

It can be triggered by new or unexpected events that challenge our sense of self or situations where we feel a lack of control. The way we handle stress varies from person to person and can be influenced by factors such as genetics, early life experiences, personality traits, and social and economic circumstances.

When we encounter stress, our body releases stress hormones, which initiate a "fight-or-flight" response and activate our immune system. This physiological reaction is designed to help us respond effectively to potentially dangerous situations. In some cases, this stress response can be beneficial, enabling us to overcome fear or discomfort, whether it's running a marathon or giving a speech. Typically, once the stressful event subsides, our stress hormone levels return to normal, and there are no lasting effects.

However, excessive or chronic stress can have adverse consequences. It can lead to a prolonged state of "fight-or-flight," leaving individuals feeling overwhelmed and unable to cope. Over the long term, this persistent stress can take a toll on both physical and mental health. Stress is essentially the body's way of reacting to perceived threats, prompting a complex chemical reaction that readies us for action and self-preservation. This includes increased heart rate, rapid breathing, muscle tension, and elevated blood pressure, all geared towards preparing us to protect ourselves from harm.

CAUSES OF STRESS

There are many factors which can contribute to our stress levels rising, including:

  • Being under lots of pressure to do something

  • Facing big changes in your life

  • Experiencing a change in your relationships

  • Being worried about something

  • Responsibilities which you find overwhelming

  • Feeling a lack of control over the outcome of a situation

  • Going through a period of uncertainty

  • Experiencing discrimination, hate or abuse either at work or home settings

COMMON SYMPTOMS OF STRESS

Everyone experiences stressful situations every once in a while so here are some useful lists of stress related symptoms which are grouped by emotional, physical, cognitive and behavioral symptoms:

Emotional symptoms

  • Being easily agitated and frustrated by yourself or others

  • Finding it hard to calm down and relax

  • Feeling intensively overwhelmed

  • Feeling as though you are loosing control and that you need to assert more control

  • Being afraid

  • Being worried and anxious most times

  • Experiencing prolonged periods of sadness or depression

Physical symptoms

  • Headaches and migraines

  • Feeling lethargic and a lack of energy

  • Having stomach and digestion related issues such as poor digestion, constipation, diarrhea or nausea

  • A rise in pulse and possibility of heart palpitations

  • Shallow breathing or even hyperventilation

  • Restlessness and insomnia

  • Tense muscles and pains around he body

  • Poorer immune health with more colds and infections

  • Cold sweats

  • A loss in libido and sexual desire or ability

  • Being fidgety, nervous or shaky

  • Having a clenched jaw and grinding of teeth

  • Having a dry mouth and finding it hard to swallow

Cognitive symptoms

  • Finding it hard to calm down your minds racing throughs

  • Poor focus and concentration

  • Experiencing constant worrying, anxiety and thinking about something

  • Forgetfulness and being disorganized

  • Poor judgment

  • Impaired decision making

  • Being more inclined to be pessimistic

Behavioral symptoms

  • Experiencing changes in appetite (Eating more or too little)

  • Use of stimulants such as alcohol, drugs or cigarettes

  • Withdrawing from social circles

  • Being less tolerable to other people

  • Being prone to more procrastination and avoiding of responsibilities

  • Sleeping issues (Falling asleep or staying asleep)

  • Being more indecisive and inflexible

  • Making worse decisions in general

  • Experiencing sexual problems

  • Part taking in nervous behaviors: Nail biting, fidgeting and pacing

UNDERSTANDING THE NATURAL STRESS RESPONSE

When a perceived threat comes into play, the brain's hypothalamus, a small but crucial region at its base structure, initiates a complex alarm system within the body. Picture a scenario where a large dog barks at you during your morning walk; this qualifies as a perceived threat. Through a combination of nerve and hormonal signals, this system activates the adrenal glands, situated atop the kidneys, prompting them to release a surge of vital hormones, including adrenaline and cortisol.

Adrenaline swiftly elevates your heart rate, increases blood pressure, and boosts energy levels. Meanwhile, cortisol, the primary stress hormone, raises blood sugar (glucose) levels, enhances the brain's utilization of glucose, and makes substances available for tissue repair. Notably, cortisol also temporarily suppresses nonessential bodily functions like digestion, reproduction, and growth processes. This intricate natural alarm system also communicates with brain regions responsible for regulating mood, motivation, and fear.

The stress response unfolds within the brain itself. When an individual encounters danger, whether it's an oncoming car or another threat, sensory information from the eyes or ears is sent to the amygdala, a brain region involved in emotional processing. The amygdala quickly interprets these sensory inputs, and upon detecting danger, promptly transmits a distress signal to the hypothalamus.

The hypothalamus serves as a command center, facilitating communication with the rest of the body via the autonomic nervous system. This system regulates involuntary functions like breathing, blood pressure, heartbeat, and the dilation or constriction of critical blood vessels and bronchioles in the lungs. The autonomic nervous system comprises two components: the sympathetic nervous system which initiates the fight-or-flight response to provide an energy surge for responding to perceived threats, while the parasympathetic nervous system induces the "rest and digest" response to calm the body after the threat subsides.

Following the amygdala's distress signal, the hypothalamus activates the sympathetic nervous system, relaying signals through autonomic nerves to the adrenal glands. These glands respond by releasing epinephrine (adrenaline) into the bloodstream, setting off a cascade of physiological changes. The heart beats faster, directing blood to vital organs and muscles, raising pulse rate and blood pressure. Breathing quickens, and lung airways open wider to maximize oxygen intake, sharpening sensory perception. Simultaneously, epinephrine triggers the release of stored blood sugar (glucose) and fats into the bloodstream, providing energy throughout the body.

These responses unfold so rapidly that individuals often act before fully processing the situation consciously. As the initial surge of epinephrine diminishes, the hypothalamus triggers the second phase of the stress response through the HPA axis, involving the hypothalamus, pituitary gland, and adrenal glands. This hormonal network maintains the sympathetic nervous system's activity when the brain perceives an ongoing threat. If the perceived danger persists, the hypothalamus releases corticotropin-releasing hormone (CRH), which signals the pituitary gland to release adrenocorticotropic hormone (ACTH). ACTH, in turn, prompts the adrenal glands to release cortisol, keeping the body on high alert. When the threat eventually dissipates, cortisol levels drop, and the parasympathetic nervous system takes over, alleviating the stress response.

HOW DOES CHRONIC STRESS IMPACT OUR HEALTH?

Chronic stress can have profound impacts on our health and if we don't take care to calm down our stress responses we can be putting our bodies at serious risk of disease and ill health. below you can find out how being persistently under stress impacts your mental and physical health:

Mental health

  • Depression

  • Anxiety

  • Finding it hard to focus

  • Issues with memory

Physical health

  • Digestive issues and discomforts

  • Muscle tensions and pain

  • Issues with sleeping properly

  • Weight gain and obesity

  • Eating disorders

  • Sexual dysfunctions

  • Consistent headaches

  • Being more prone to heart disease, heart attacks and strokes

  • Elevated blood pressure

  • Excessive hair loss

  • Skin issues: Acne, psoriasis and eczema

10 WAYS TO BETTER MANAGE YOUR STRESS

  1. Recognize Stress: First, acknowledge when stress becomes a problem in your life. Be attentive to physical and emotional signs like muscle tension, fatigue, or headaches, and categorize stressors into manageable, time-dependent, or uncontrollable categories.

  2. Make Necessary Changes: Evaluate your commitments and responsibilities to identify areas where you can make changes. Prioritize tasks, delegate when possible, and reorganize your life to avoid feeling overwhelmed.

  3. Build Supportive Relationships: Cultivate relationships with friends and family who can provide practical advice and emotional support. Engaging in social activities and volunteering can broaden your social network and boost your mood.

  4. Maintain a Healthy Diet: A well-balanced diet can positively impact your mood. Ensure you're getting essential nutrients and stay hydrated to support your mental well-being.

  5. Monitor Smoking and Drinking: Reduce or eliminate smoking and excessive alcohol consumption, as they may initially appear to relieve tension but can exacerbate stress and anxiety.

  6. Exercise Regularly: Physical activity, even in small amounts, can help manage stress by releasing endorphins that elevate your mood. Start with short walks a few times a week.

  7. Take Breaks: Prioritize self-care and relaxation. Balance your responsibilities with moments of rest and self-indulgence to reduce stress levels.

  8. Practice Mindfulness: Incorporate mindfulness meditation into your routine. Research suggests it can effectively manage and reduce stress and anxiety.

  9. Prioritize Sleep: Improve sleep quality by reducing caffeine intake, limiting screen time before bed, and creating a to-do list for the next day to clear your mind.

  10. Be Kind to Yourself: Keep things in perspective and avoid excessive self-criticism. Cultivate a positive attitude by focusing on the things you're grateful for in life.

Additionally, consider these bonus tips for stress management:

  • Take Control: Empower yourself by taking control of your life and actively seeking solutions to your problems.

  • Connect with Others: Build a strong support network with friends, family, and colleagues to share and alleviate your stress.

  • Allocate "Me Time": Dedicate time to activities you genuinely enjoy to balance the demands of work and life.

  • Challenge Yourself: Set goals and embrace challenges, fostering confidence and an active lifestyle.

  • Avoid Unhealthy Habits: Resist the temptation to rely on alcohol, smoking, or caffeine as coping mechanisms.

  • Help Others: Engage in volunteer work or small daily acts of kindness to boost resilience and well-being.

  • Work Smarter: Prioritize tasks that truly matter and accept that not everything can be done at once.

  • Maintain Positivity: Cultivate a positive outlook by recognizing daily successes and things for which you're grateful.

By incorporating these strategies into your daily life, you can effectively manage and reduce stress, leading to improved mental and physical well-being.

If you are further interested into how to create a life filled with more calm, you can read about that here.

🧠 KEY IDEAS

In today's blog post, we delve deep into the intricate topic of stress, encompassing a comprehensive exploration that spans from defining what stress truly entails and uncovering its root causes to unraveling the intricate biological mechanisms that underlie our stress responses. Moreover, we embark on a journey to discover effective strategies for skillfully navigating and coping with challenging and stressful situations

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20 Pieces Of Timeless Wisdom And Advice

Welcome to my 100th blog post !

My first blog post was written a little over a year ago, which is why I wanted to take the time to reflect on my writing journey and share some of the lessons I've learned along the way, along with timeless pieces of advice that can apply to any stage of our lives.

Thank you to everyone who has read my work up until now, and thank you for joining me on this journey of self-discovery and exploration.

I hope you enjoy this moment of reflection and find something valuable within it 😊.

TIMELESS LEARNING LESSONS


You Are In Charge Of Your Own Life Path

  • Remember that you are responsible for your own life path and your own well-being, and most importantly, you have the ability and control to influence these aspects and become the master of your destiny.

  • Many times, we get influenced by other people's ideas, thoughts, or actions, or even peer pressured into conforming to some set routine or shape. However, we must be resilient enough to live our own lives in a way that suits us and at a pace that works best for us. You are responsible for setting the goals for where you are headed, how you choose to get there, and the speed at which you progress, broken down into as many steps as necessary.

  • It's also important not to neglect the significance of your everyday thoughts on your future because what you generally think is what you attract and thus create within your reality of life.


Choose To Never Stop Learning

  • Many of us believe that once we exit the formal education system of schools or universities, there is no more proper learning. However, the truth is, we never stop learning.

  • Your journey of learning continues seamlessly, whether you are aware of it or not. It occurs in your daily epiphanies, personal thoughts, time spent at work, interactions with new people, traveling to new places, or picking up a new book, podcast, or hobby.

  • Learning experiences, knowledge, and wisdom are all around you; you just have to become aware of them. Most importantly, never stop learning because when you do, you cease to grow, and at that point, you stop truly living.


Rest But Don't Quit; Persistence And Consistency Are Key To Everything

  • There will be days when you'll want to quit and give up entirely, days when it becomes challenging to stick to the process, and the easiest option seems to be stepping away.

  • Instead, if you find yourself feeling this way, take a moment to rest and recharge, then get back on track. Because once you persist and achieve whatever you were pursuing, all the hard work and effort you put into the process become worthwhile.

  • They say that you never really lose until you stop trying, so it's not a problem if you occasionally stumble and falter; what truly matters is that you get up and continue striving to be and do your best. The act of choosing to persist even when it's tough is what defines you and grants you boundless inner strength and resilience to keep moving forward.


You Will Never Regret Being Kind To Yourself

  • It's often very easy for us to be hard on ourselves and be overly judgmental or unaccepting, which can lead to low self-esteem, depressive thoughts, or a general mindset of dissatisfaction with ourselves and our performance.

  • Realize that you are human, and we all have days that go great and others that are less so. It's impossible to perform at your absolute best every single day. Understand that it's okay to take it slower on some days to recharge or reflect before you can get back on track. Recognize that we all make mistakes, and these errors don't define your self-worth; they are merely evidence that you are out there trying and learning new things.

  • As difficult as it may be at times, practice self-acceptance and be at peace with who you truly are because that authentic version of you is the most beautiful one 😊


Prioritize Your Health Early On

  • I have written about many health-related topics on this platform not only because it is a subject I am passionate about but also because your health is truly vital. It is your number one resource and possession that you should absolutely take care of. The sooner you begin taking proper care of your mental, physical, and emotional health, the better.

  • Some essential things to consider when aiming to improve your health include: What kinds of foods do you eat, and how do they make you feel? Are you sleeping and resting well? Do you aim to incorporate some form of physical activity into your daily routine? Do you find that you are consistently stressed, and if so, how can you find more time to truly relax, unplug, and manage your stress better?

  • Additionally, make sure to schedule regular doctor visits for check-ups and visits to the dentist to take care of your dental hygiene.

  • To read more about the fundamentals of our health, click here


Listen To Your Intuition

  • All of us have this innate voice inside of ourselves, which usually unconsciously guides our decision-making and whether something feels "right" to us or not. Sometimes, we may experience that we have fallen out of tune with that inner voice or that we simply don't hear or recognize it. To help with this, read this blog post I have written on the topic.

  • Your intuition is there for a reason, so honor it. Learn to truly listen to your body and take this inner voice into consideration for your daily decision-making.


Get More By Giving Even More

  • I like to believe that the more you give to someone, whether it's time, energy, money, trust, specific resources, or attention, all of that will be reciprocated at some point in the future. It may not return in the same form as when you gave it, and it might not come from the same person you initially gave to.

  • Giving and serving others is rooted in general compassion and understanding, which, like a boomerang, is always returned to you in some way or another. So, whenever possible, give and share as much as you can.


The Relationship You Have With Yourself Is The Most Important Relationship

  • Although this is often an underestimated aspect, the self-talk you have with yourself and how you generally act and behave towards yourself are crucial for overall self-esteem, mood enhancement, and stress management. You must learn to support yourself even when no one else is there to do so.

  • Because of this, it's essential to ensure that you treat and speak to yourself as you would talk and treat a good friend of yours. Learn to collaborate with yourself rather than working against yourself, as you should not be your own biggest obstacle.


Express Gratitude Every Day For Even The Smallest Of Things

  • The expression of gratitude is often mentioned as a practice to improve well-being, and extensive research confirms that people who openly express thanks tend to experience better sleep, a happier overall mood, healthier immune systems, and even improved pain management.

  • Sometimes it may be challenging to come up with things we are grateful for, but it could be even the smallest of things, like being able to smell your fresh cup of coffee in the morning, the ability to sleep in a warm and safe bed, or perhaps living with someone like a family member, flatmate, significant other, or even a pet.

  • Gratitude allows your brain to perceive the world around you differently and learn to recognize what a truly unique and incredible experience this thing we call life is.


Keep Your Core Family And Friends Close

  • Another rather understated thing is to truly value the people closest to you in life and continuously realize how much they mean to you and what a significant role they have played in your well-being and journey up until now.

  • Express gratitude and perform acts of kindness for all your family members who are by your side today, all the friends you hold dear and who mean a lot to you, as well as any other acquaintances or memorable social interactions that have made a significant impact on who you are today.

  • Interactions with people, such as talking, laughing, debating, learning from each other, or engaging in activities together, are what make life worth living.


Think Before You Act

  • Often, our actions and behaviors may be driven by impulses and triggers. To avoid this, simply take a few seconds before you actually say or do something. It's important to realize that the way you behave and the words you speak each have their own consequences, which are worth considering in advance. For example, if I want to take action XYZ, how will this impact my life or someone else in my life?

  • Things will never go as smoothly as we plan them, but taking those few seconds of rational contemplation beforehand can, in the long run, save you from many conflicts, arguments, disappointments, and even strained relationships.


Don't Be Scared Of Making Mistakes

  • In a world that revolves around perfection and flawless living, it is easy to assume that we must avoid making mistakes at all costs to achieve that elusive "perfect" lifestyle.

  • Well, it turns out there is no such thing as a "perfect" life. Mistakes are simply proof that you are trying something new, challenging yourself, or stepping out of your comfort zone. The goal is not to intentionally make mistakes, but rather, firstly, to not approach them with the mentality that mistakes are inherently bad and that they define you, and secondly, to learn from those mistakes when they do happen. The process of learning and getting back up after making a mistake is much more important in defining your character than making mistakes in the first place.

  • So, to sum up, don't be afraid to make mistakes. Venture out, try new things, and when you do make a mistake, acknowledge that it is proof that you are trying and that a mistake does not define you. Recognize what went wrong to classify it as a mistake, learn from the experience, and move forward.


Your Attitude Is Always Your Choice

  • The one thing that no one can take away from you is your attitude and how you choose to respond to situations and circumstances. You may not always be able to control the circumstances and events happening around you, but your attitude is always within your control. You can intentionally choose to emerge better from a circumstance.


Small Consistent Steps Get You Far

  • Whenever we set long-term goals for ourselves, it can initially feel overwhelming when you consider the distance between your current self and the version of you that you want to become.

  • The good news is that a) you have control over reaching your desired goal, and b) you can achieve it by breaking the long journey into small, manageable daily or weekly steps that move you in that direction.

  • For example, if your goal is to write a book within a year, a good starting point would be to allocate some time each day or blocks of time each week to write sections of the book. This approach makes it much easier and more manageable to work towards your goals without feeling overwhelmed and without giving up before you even start. Your life is in your hands, so seize the opportunity to pursue the goals that excite you.


Put Into Practice What You Have Learnt

  • Sometimes we may believe that we know a lot about a certain topic or that we are highly educated on it. However, the true extent of our knowledge becomes much clearer when we put that theoretical knowledge into practice and observe how we can actively apply it in practical settings.

  • Furthermore, it is essential to emphasize that you should not fear making mistakes when applying your theoretical knowledge. These mistakes can reveal areas where you could improve or deepen your understanding. By putting knowledge into practice, not only does your knowledge benefit, but your self-esteem also grows as you actively demonstrate your competence to yourself.


Put In The Work For Things Which Means A Lot To You

  • You should have a clear understanding of the direction you're heading in and what you want to dedicate your time and energy to. Once you have these things clarified, you must be prepared to consistently invest effort and work to bring your dreams and visions into your daily life. This may require working diligently, staying up late to complete tasks, adjusting your priorities, and communicating your boundaries for time and energy with those around you.

  • If what you're working toward holds significant meaning for you, then making the aforementioned sacrifices and compromises will feel worthwhile. Otherwise, it's important to assess how important these goals truly are to you.

  • You need to develop disciplined habits and intentions, stand by your side even when no one else does, and, most importantly, keep yourself on the right track.

  • Learn to acknowledge when it is time to focus and put your head down to work and also learn how to take time for yourself to relax and unplug.


Every Moment Has The Opportunity To Count

  • Life often passes by faster than we can truly grasp, and when we are young, we often believe that we will never age and that we have endless amounts of time to play around. However, in reality, time consistently ticks by.

  • Realize that all the minutes and hours that make up your days, weeks, months, and years can be used for meaningful and memorable actions, making those times worth living.

  • You have the opportunity to make every passing moment count by choosing to intentionally spend it working on your dream project, socializing with friends and creating new memories, or allowing yourself much-needed rest and recharge time. How you choose to spend your time is a luxury for you to decide, but ensure that it is invested in things that truly matter and hold significance for you in the end.

  • Consider this: What do you want to share with your grandchildren when you have them? What kind of life did you lead? How do you wish to be remembered by those closest to you? You have the power to shape your own legacy, so let that inspire you.


Practice Altruistic Prosocial Behavior

  • Being of service or help to someone not only strengthens your relationship and trust with the other individual but also provides a natural sense of fulfillment because we are designed as social animals who interact and cooperate with others around us.

  • Humans are not naturally oriented toward self-sufficiency and driven solely by selfish desires. Instead, we thrive and experience our best when we engage with a community of people to interact, share experiences, and grow together. Recognize that all of us have this innate need, so don't hesitate to reach out to someone when they need help or express your need for assistance when necessary. We are inherently built for social connections, so the next time you have any social interaction, consider how you can provide more service or value to the other individual(s) and how you can contribute positively to your community or society as a whole. Genuine and deep social connections are the foundation of genuine happiness.


Keep Moving In The Right Direction

  • We are all constantly in some phase of our lives. Either we are already facing in the right direction and need to continue walking down this path, or we are still discovering what that right direction is for us. In the latter case, keep exploring and discovering what truly excites you and ignites your passion.

  • In both scenarios, it's important to remain persistent and find purpose in the daily adventures and challenges you encounter on your long-term journey of self-discovery and moving in the right direction.

  • Remember that in this moment and space, you are exactly where you need to be at this age.


Replace Envy With Forgiveness

  • Often, it is much easier to cultivate adversaries than to nurture friendly relationships in your life. However, by harboring envy and expressing negative emotions, you are not benefiting anyone, especially your own well-being.

  • Instead, when you experience envy or jealousy in any aspect of your life, take the time to analyze why you are feeling this way and what is causing it. Then, choose to replace that envy with acceptance and forgiveness. If your envy relates to a person, reach out to them and inquire about the source of your envy, such as how they achieved a certain position in life that you covet.

  • Breaking free from the cycle of envy can be challenging, but through forgiveness, gratitude, and a change in personal perspective, you can do so while granting yourself a fresh new start.

Once again, I would like to express my gratitude to everyone who has read my work up until now and continues to do so. I'm also thankful to anyone who has contributed to the ideas or topics that I have written about. I appreciate all the feedback and love I have received during this journey, so I am excited to continue writing in the future.

As always, please feel free to let me know if there are any specific topics you would like me to explore, and I will gladly do so.

Thank you, and I hope you enjoy the rest of your day 😊.

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Are Cold Baths And Showers Worth It?

INTRODUCTION

The concept of embracing cold baths or brief cold showers has gained significant popularity in recent years within the health and wellness community. Advocates argue that it can elevate your mood, enhance blood circulation, and contribute to greater mental resilience.

Intrigued by these claims, I decided to delve into this topic to assess whether taking a cold plunge or shower can genuinely exert a positive influence on our overall well-being. I invite you to explore this topic with me. 😊

HOW DO COLD BATHS WORK?

The proposed mechanism for how cold baths or showers work is that when your body comes into contact with cold water, it causes your blood vessels to constrict in order to minimize heat loss from your skin (also known as vasoconstriction). During vasoconstriction, your blood is redirected toward your organs, away from your extremities such as the skin, which delivers more oxygen and nutrients to internal organs.

In contrast, when you exit the cold waters, your blood vessels relax (vasodilation), allowing nutrient-rich oxygenated blood to return to your external tissues and remove any built-up waste products, such as lactic acid, that accumulated during exercise.

Now, let's explore some practical information regarding how to take cold baths and showers.

PRACTICAL CONSIDERATIONS

The Water Temperature

  • Studies have indicated that for a cold bath or shower, a temperature of 10-15ºC is most effective in promoting muscle recovery and delivering the associated benefits. Any colder than this can be dangerous, especially for prolonged soaking.

Duration

  • The recommended duration varies depending on an individual's overall body mass, muscle mass, and fat mass, all of which can affect how long it takes for your body's core temperature to be impacted.

  • For beginners, it is advisable to start with 3-4 minutes in a cold bath and gradually increase the duration as you build resilience and experience.

  • Remember that prolonged exposure to cold water can also have adverse effects on your health.

10 REASONS WHY COLD BATHS AND SHOWERS MAY BE WORTH IT

Could Enhance Post Exercise Recovery

  • Studies have indicated that taking a cold dip after exercise has been shown to delay muscle soreness compared to other more passive interventions that involve only rest. In this way, exposure to colder water can provide relief to our sore muscles.

  • Additionally, the vasoconstriction that occurs when we are submerged in cold water causes blood vessels in our skin to reduce in size and constrict blood flow in order to minimize heat loss. This reduction in blood flow to our muscles reduces inflammatory responses in those areas of muscle damage after exercise, making it easier to recover afterward.

May Help In Reducing Pain

  • Cold water therapy has been shown to help with both short-term and long-term chronic pain. It achieves this by reducing inflammation levels in the body, which can otherwise accumulate and lead to persistent pain.

  • Additionally, a therapy known as contrast water therapy, where you alternate between hot and cold water, may also be beneficial in treating pain associated with conditions such as rheumatoid arthritis, carpal tunnel syndrome, and ankle sprains. This alternating between hot and cold water creates a pumping effect as our blood vessels expand and constrict, thereby boosting blood flow and delivering more oxygen and nutrients to our tissues, further aiding in the reduction of inflammation.

Could Boost Your Blood Circulation

  • As your blood vessels transition from a relaxed state to a constricted one and then back to a relaxed state, they contribute to improved blood circulation by facilitating the removal of various waste products from your body. This, in turn, leads to healthier tissues and organs.

May Elevate Your mood

  • A commonly reported post-cold dip experience is feeling more "alive" or "awake" in a psychological sense. This phenomenon may be attributed to the fact that taking cold dips can significantly increase dopamine concentration in your body, leading to a sense of well-being afterward.

  • This boost in dopamine can manifest as improved mental clarity, alertness, and overall cognitive acuity throughout the day, helping with concentration and staying more focused in stressful conditions.

Has Been Shown To Build Mental Resilience

  • It takes a considerable amount of willpower and mental strength to commit to a cold shower or dip. Gradually building your mental fortitude in this way can significantly aid in developing greater mental resilience, equipping you better to handle stressful situations in life.

  • Although being submerged in cold water does lead to a substantial increase in stress-related hormones such as adrenaline, epinephrine, and noradrenaline, the difference lies in the fact that once you return to a normal temperature, individuals have reported experiencing everyday stressors to a lesser degree or intensity. Additionally, they generally report higher overall well-being.

Reduces Inflammation

  • We have previously discussed inflammation in the context of muscle recovery. It is also important to note that exposure to colder temperatures reduces blood flow, which, in turn, limits swelling and the access of white blood cells to damaged muscle tissue. This can ultimately lead to reduced inflammation and, consequently, accelerate muscle recovery.

Reduces Stress Levels

  • One benefit of taking cold showers or baths is that you regularly expose your body to small amounts of stress, which over time leads to a process known as "hardening." During hardening, your body gradually becomes accustomed to handling moderate levels of stress, which can help you stay composed in everyday stressful situations.

  • Additionally, cold water therapy also trains your vagus nerve, which is the longest nerve in your autonomic nervous system responsible for regulating functions such as digestion, heart rate, and breathing (involuntary actions). Training this nerve with cold water exposure can make it easier to manage stress in your daily life.

  • If you are interested in learning more about how to better manage your stress levels, I have previously written about it here.

Encourages A More Alert State Of Mind

  • Some people prefer to begin their day with a cold shower, asserting that it helps wake them up and instills a lasting sense of alertness. This is because colder temperatures in the morning stimulate both circulation and breathing patterns, ensuring that more oxygen and nutrients are delivered to your organs and tissues throughout the day. This, in turn, helps you feel more energized in the process.

Strengthens Your Immune System

  • Some scientific studies have found that taking cold showers increases the number of white blood cells in your body, known for their role in protecting against diseases and enhancing the immune response to viruses and other pathogens.

  • Researchers believe that this improved immune response is a result of the increased metabolic rate you experience during cold water immersion, which indirectly stimulates your immune system.

  • If you are interested in learning more about the workings of your immune system and how to strengthen it, you can read further about it here.

May Help With Weight Loss

  • Exposure to cold water is known to increase resting metabolic rate, which is the amount of energy or calories your body burns in a day just to maintain its everyday systems. This can make weight loss easier.

  • Additionally, cold water also stimulates the generation of brown fat, which acts as a store of energy. This stored energy is later burned to maintain our core body temperature.

PRECAUTIONS

  • The first thing to note is to avoid spending too much time inside a cold bath or shower, as prolonged exposure can cause your body temperature to drop below healthy levels, potentially leading to adverse health effects, including hypothermia.

  • Additionally, individuals with preexisting cardiovascular disease or high blood pressure should be cautious about immersing themselves in cold water, as it can cause unnecessary contraction of blood vessels and slow down blood flow. This reduction in blood flow can be dangerous and increase the risk of cardiac arrest or stroke.

  • Furthermore, it is essential, especially for beginners, to lower themselves into a cold bath slowly, limb by limb. Rapid changes in temperature can be too shocking for the body, leading to increased feelings of panic and discomfort.

  • Finally, individuals with type I or II diabetes need to exercise caution in cold water, as these conditions can make it more challenging for the body to regulate its core temperature during extreme temperature changes.

🧠 KEY IDEAS

This week, we are discussing the widely talked-about topic of taking cold baths and showers and whether the discomfort of being under cold water is really worth all the hype.

✏️ REFERENCES

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Self Development Taya Bregant Self Development Taya Bregant

How To Work More Effectively & Efficiently

We would all like to know how to work more effectively and ultimately be better at using our time well because time is a resource which is finite for all of us. With so many productivity guides out there stating what not to do and what to do when it comes to maximizing your work output, I wanted to instead focus on the difference between working effectively and working efficiently.

Although these terms are used almost interchangeably, there are differences we will uncover today which make these two concepts worth differentiating and looking into, because each can uniquely impact your productive capacities.

If learning how to increases your output not only in terms of time but also in terms of getting the right tasks done sounds interesting to you, then continue on reading to find out.

I hope you find todays topic interesting and ultimately useful for your own applications for whatever you want to get done or to just become better at managing your time.

EFFECTIVE VS EFFICIENT

We have to first understand that our productivity through the day or during the course of a week can heavily fluctuate, since it is influenced by factors such as our sleep, ability to stay focused, how organized we are as well as other factors. Some days we will be more productive and energetically focused than others and that is normal. The key is to design and adapt your day around how energized and productive you feel for that day. For example, if you had a bad night of sleep, there is not much point in cramming a bunch of heavy energy consuming work for the whole day since your body is less well equipped to deal with it in the moment, so instead on days like this choose easier tasks to do.

Adapt your work schedule and obligations around your mental and energy capacities and most importantly don't be so hard on yourself for being human and having some days where you just cant seem to focus as well or that you feel uninspired or demotivated. It happens to all of us.

But the good news is that those days and times will pass and by taking care of ourselves first and our bodies needs, we can re-equip ourselves to have another meaningful and productive day, in whatever form that is for us.

Now what we have established that, lets look into the difference between working effectively and working efficiently:

Effective working:

  • It is about producing the wanted results or getting to the right accurate result, essentially meaning that effectiveness concerns the success of our output.

  • in a work scenario, this links to the quality of our work and also making sure to have a good grasp of task prioritization by getting the right things done.

Efficient working:

  • Efficiency is about producing the desired results but without wasting any or much resources such as materials, time or energy.

  • In a work setting, increasing efficiency is often linked with increasing the speed at which you get tasks done but in other cases it can also mean knowing how to manage your energy levels while still getting the right things done.

HOW TO WORK MORE EFFECTIVELY

  • Prioritizing your to do list (Using the Eisenhower Matrix method)

  • Setting a realistic number of tasks you want to get done today (Shortening your to do list)

  • Tackling your most important and hardest tasks first

  • Planning tomorrow the night before

  • Having a block of “me time” without distractions, meeting, calls etc

  • Communicating well with coworkers, group members or family members

  • Breaking down large tasks into more manageable sub tasks

  • Being careful when it comes to multitasking

  • Measuring your progress to keep you motivates

  • Take care of the basics: Reducing stress/ anxiety, sleeping well and eat enough (See blog post here)

  • Take regular breaks to rest and reenergize

  • Find your biological prime time (At what part of the day do you work best)

  • Getting better at saying no and respecting your time and energy boundaries

HOW TO WORK MORE EFFICIENTLY

  • Time blocking: Enter your most high priority tasks into a schedule

  • Stay organized (Digitally and physically)

  • Setting and following routines that work for you

  • Going into work with the right attitude

  • Don't wait for motivation or inspiration to start since these things are a result of working

  • Reduce the number of decisions you have to make in a day - you can only make so many in a day

  • Using idle bits of time (slots of 5-15 minutes) to knock out short tasks

  • Make the work you do as fun and engaging as possible

  • Making it as easy as possible to get started on a task

  • Avoiding distractions and stay focused (See blog post here)

  • Scheduling periods of deep work

CHECK OUT MY OTHER PRODUCTIVITY RELATED POSTS:

🧠 KEY IDEAS

In this blog post we have discussed the ins and outs of working effectively VS working efficiently and why it is important to strike a balance of both to optimize our productive output.

✏️ REFERENCES

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Nutrition Taya Bregant Nutrition Taya Bregant

Nootropics - The New Smart Drugs For Boosting Cognition

Substances known as “nootropics” have for some time been emerging in popularity among the nutrition world, so I wanted to see what the buzz was all about. Scientists are claiming that these substances have the ability to enhance our mental cognition, memory retention as well as create deeper focus and flow. Nowadays you can find a variety of these nootropics, either prescription or simply from food sources, so I wanted to look fore mostly into our current understanding of how these substances work, how they impact our mental abilities as well as what are currently the best nootropics you can get your hands on if you are interested in trying them.

New things are consistently being discovered so it is important to be careful of their potential side effects or any precautions you should be aware about as with any other medication or supplement.

If you are interested to learn more about nootropics, read onwards

WHAT ARE NOOTROPICS?

First of all, let’s clarify what these substances actually are.

In the past, nootropics referred to chemicals which had to adhere to very specific criteria but nowadays nootropics are defined as any natural or synthetic substance that can have a positive or enhancing effect on out mental abilities. In this way, these “smart drugs” have a stimulating effect on our brain and have also been shown to counteract the symptoms of a variety of medical conditions such as ADHD, narcolepsy or Alzheimers disease.

HOW DO THEY WORK?

There is a large variety of nootropics out there, and because they are all biochemically different from each other, they also have different mechanisms of working in our body so it is hard to generalize about how nootropics bring about these brain enhancing abilities.

One study for example proposed that most nootropics act as vasodilators, meaning that they relax our blood vessels, causing more blood flow for delivering valuable oxygen and nutrients to those areas, allowing us to think clearer.

Other studies pointed that much more research is needed to establish the consensus that nootropics work for everyone and that they are also safe for everyone, however studies have confirmed that nootropics such as omega 3 fatty acids and caffeine can indeed have mentally stimulating effects helping with memory and short term focusing.

If you are new to nootropics, most dietitians would recommend to start with food based nootropics such as those from coffee and fatty fish, however making sure you are getting adequate levels of sleep, movement and proper nutrition into your day is just as critical for keeping good mental health.

If you are further interested about how to naturally enhance your brains health, I have previously written about it here

TYPES OF NOOTROPICS


Nowadays you can find a lot of different types of nootropics, which can either be synthetic or non synthetic and can be available either in prescription form or over the counter.

Below I wanted to take a look at the 3 most common types of nootropics: Prescription, Synthetic and Dietary.

Prescription Nootropics


These kinds of nootropics are medications which are designed to be able to treat certain mental or medical conditions, such as dementia or ADHD for example. Some common examples of prescription nootropics are:

  • Memantine: This medication is mostly prescribed to reduce the sytmpotms of Alzheimers disease.

  • Adderall: Adderal is a trade name and is otherwise a combination drug termed as “mixed amphetamine salts” and contains 4 different salts of amphetamine. Adderal tends to be prescribed to people who need help with managing ADHD symptoms.

  • Provigil (modafinil): This drug acts as a stimulant on our nervous system and is prescribed for treating conditions such as narcolepsy, sleep apnea and shift work sleep disorder.

  • Ritalin (methylphenidate): This too has a stimulating effect for our central nervous system and is commonly prescribed for people who have ADHD and sometimes prescribed for treating narcolepsy.


Synthetic Nootropics

A lot of synthetic nootropics belong to a group of drugs named racetams which is a class of drugs that all share a specific similar chemical structures.

Some of the most common racetams include:

  • Aniracetam

  • Piracetam

  • Oxiracetam

  • Phenylpiracetam

  • Pramiracetam

Some studies have indicated a positive association between racetams and neuroprotective effects however more studies are needed to produce more consistent evidence in order to potentially make racetams useful medications for dementia or cognitive impairments.

Dietary Nootropics

CAFFEINE

  • Without realizing it, many people already consume nootropics in the form of caffeine that is found in coffee. Caffeine is the most commonly and widely consumed substance in the world.

  • I have previously written about the effects of caffeine on our body and mind HERE. Studies on caffeine have demonstrate that a non excessive caffeine intake (not more than 4-5 cups of coffee per day) can yield the following positive benefits:

    • Increased attention.

    • Boosting mental focus.

    • Increased energy levels.

  • Of course consuming more caffeine per day than recommended, (more than 400mg per day), will likely lead to unwanted effects such as inability to fall asleep, jitteriness, nausea or nervousness.

CREATINE

  • Creatine is an amino acid which acts as a building block for making up proteins in our body, where this amino cid is especially popular among athletes due to being able to improve athletic performance. Apart from boosting athletic performance, creatine has been shown to be beneficial for:

    • Positively impacts our short term memory.

    • Increases our reasoning abilities.

    • Helps muscles to recover faster after exercise.

    • Increases muscle mass.

    • Reduces muscle cramping.

  • Although more research is needed to test creatine’s impacts on our brain functioning, there is good evidence to show that it can be beneficial for athletes.


GINKO BILOBA

  • Ginko biloba is a species of gymnosperms that is native to China, where its leaves are commonly sold are supplements for claiming to have positive effects on our mental abilities.

  • Some of the common reasons for why people take this supplement is:

    • Enhances our mental cognition.

    • Improves clarity of thinking and fights brain fog.

    • Improves symptoms of dementia.

  • Just like with other dietary nootropics, effects of ginkgo biloba need to be further studied to establish any long term connections however it has been proven to be safe for our consumption.

L-THEANINE

  • L-theanine is a naturally occurring amino acid that's found in the leave of green or black teas and is nowadays commonly sold in supplement form.

  • Studies conduced on L-theanine supplements showed that L-theanine could:

    • Boost alertness and cognitive performance.

    • Could possibly increase alpha brain waves which contribute to a relaxed yet alert state of mind.

    • Works well when paired with caffeine to boost cognitive performance and alertness.


OMEGA 3 FATTY ACIDS

  • Nowadays you hear a lot of talk about omega 3 fatty acids and I have previously talked about them in this blog post.

  • These fatty acids have been found to have beneficial effects on your brain health while helping to building the membranes of your bodies cells along side insulating your neurons for faster neural conduction.

  • Some other studies have indicated that omega 3’s are able to slow down mental decline among elderly people due to having neuro-protective properties and being able to repair and renewer brain cells.

  • Omega 3’s are considered essential fatty acids meaning that we have to obtain them through our diet, such as with fatty fish like salmon, sardines and cod or through fish oil supplements.


PANAX GINSENG

  • This is a shrub which is native to China and parts of Siberia where its roots have been for a long time used for its potent medicinal purposes. Researchers behind some studies on human trials have shown convincing evidence that Panax ginseng can reduce the risk of certain brain diseases including Alzheimers and Parkinson's

  • Apart from Alzheimers and Parkinson's, Panax ginseng could also potentially help with Huntington's disease as well as the recovery of our brains after a stroke.

  • This nootropic and supplement can negatively interact with any medication we may be taking so its best to check with your doctor before use.


RHODIOLA

  • Rhodiola is a plant which is native to parts of Europe and Asia and has been for centuries used as a herbal treatment for fatigue, anxiety and stress. Its function as a nootropic is also to improve our memory, learning and brain function.

  • Some studies have indicated that rhodiola could have potent neuro-protective properties and may also help with treating neurodegenerative diseases.

  • Furthermore, this nootropic may also help with regulating the balance of neurotransmitters in the brain and contribute to better mental wellbeing and a happier overall mood.

  • The capsules for rhodiola supplements vary in strength, but for most people taking 1-2 capsules per day is the recommended dose.

EFFECTS OF NOOTROPICS


Better Memory Retention And Learning Abilities

  • Research has discovered that the first synthetic nootropic to have been developed (piracetam) can greatly improve our working memory. Additionally, the amino acid creatine also has the ability to positively influence short term memory.

  • Similar results were also noted with the drug Provigil (modafinil) which enhanced long term learning abilities.


Boost Creativity

  • The well known nootropic L-theanine has been shown to increase alpha waves in our brain where greater alpha wave activity is associated with increased creativity and a state of calmness. Further studies have found, that the effects that L-theanine are most potent when combined with caffeine.


Improved attention, Concentration And Motivation

  • As mentioned previously, certain nootropics are also used for calming and centering our concentration and attention, which makes them useful for people who may struggled with ADHD.

THE MOST PROMISING NOOTROPICS SO FAR


CDP - Choline:

  • This is a naturally occurring substance in our tissues and cells where it plays a vital role in ensuring healthy cell membranes.

  • Most commonly, this substance is prescribed as a drug and as been shown to help boost memory, especially among people who have dementias that are caused by vascular issues within the brain. Currently, there are no major known side effects of using this nootropic so it is considered safe to be used by most people.


L - Theanine:

  • L-Thenine is a naturally occurring amino acid that is found in green tea and some types of mushroom species, where it most commonly is found in 2 different biochemical forms: L-theanine and D-theanine, where L-theanine is the more common one.

  • In its function, the amino acid theanine is similar to glutamate, which is another amino cid that helps to transmit nerve impulses in the brain. Sometimes theanine works similarly to glutamate, but other times it seems to block the effects of glutamate.

  • Other studies have shown that when paired with caffeine, L-theanine specifically can enhance the effects of caffeine thus helping us focus for longer while counteracting the anxiety and jitteriness of coffee.

  • Green tea like matcha has been shown to contain both L-theanine and caffeine together which may help you multitask, while taking L-theanine supplement together with coffee also has similar effects. If you want to learn more about the L-theanine powerhouse of matcha, you can find the blog post here


Creatine monohydrate:

  • This type of creatine is often found within muscle building supplements and contributes to building new muscle mass. Other studies have also shown that it improves our reasoning skills and short term memory among healthy people.

  • Furthermore, creatine helps your muscles with generating more energy so it can also boost your energy through the day or during exercise.

PRECAUTIONS AND ADVICE FOR USE


If you are interested into venturing into the world of nootropics and trying out some for yourself, keep the following pieces of advice in mind:

  • Before use, always consult with your doctor or a medical professional since some of these substance can negatively interact with any other medication you may be currently taking.

  • Some brands of nootropics may not be truly transparent in terms of what is in their products so always make sure you know what you are consuming. Because of this, try looking for reputable companies which undergo independent testing to be ensure the best choice for you.

  • If you have a certain medical condition, discuss how taking nootropics may affect your mental state and wether it is safe for you to use them and in what dosages.

  • Make sure to only consume the dosage that your doctor has recommended for you or the dosage that is recommended on the back of a product, as otherwise it might lead to unwanted side effects.

  • Whenever taking any sort of chemical substance, there is a high likelihood of some unwanted side effects to be present so always do your research before consuming something and find out what the possible side effects are.

  • Overall, while nootropics may genuinely enhance your mental capabilities and cognition, more research is needed to establish the safety and effectiveness of their use as well as the long term effects of using nootropics.

🔑 KEY IDEAS

In todays blog post we are looking at the newly emerging topic of nootropics and how these so called “smart” drugs can help us enhance our mental capabilities, alongside exploring what are the best natural and synthetic nootropics out here and wether they are really safe for use.

✏️ REFERENCES

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Nutriton Taya Bregant Nutriton Taya Bregant

Your Guide To Intuitive Eating

In recent years, in response to the various different diet cultures that surround us on the daily, a new anti diet approach has emerged which promises you can simply eat whatever you want whenever you want, just by listening to your bodies needs. People have claimed that this anti dieting approach not only improves your relationship with food but can also improve self esteem and body image.

So, with this in mind, today we will be diving into the simple sounding idea of intuitive eating and looking into wether it actually does standup for all that it is acclaimed for.

I hope you enjoy todays post and perhaps learn something new from it too 😄

WHAT IS IT?

Intuitive eating is based on the idea of listening to your own signals of hunger and fulness and to trust your body with its hunger levels, in the sense that its okay to eat when you are hungry and also okay to stop eating once full. This type of diet is not about respecting calories or any type of food group or nutrient, but instead all foods are allowed and you are able to trust your bodies natural hunger cues and cravings.

Furthermore, intuitive eating is also about blocking out the harmful external diet related cues we get from our environment such as diet talk and staying “slim”. The goal and intention behind intuitive eating is that it allows you to heal your relationship with food, breaking harmful cycles of binging, food deprivation or feelings of guilt associated with food.

To summarize, this dieting approach rejects viewing nutrition and wellbeing through a mathematical lens in terms of counting calories and macros but instead promotes a much more wholesome and compassionate approach to nutrition, one which is also naturally more enjoyable and intuitive.

WHY IS IT AN ISSUE TODAY?

Even though intuitive eating may sound like an unusually simple approach to eating, it may be harder to put int practice today than you might at first think.

The first reason as to why intuitive eating is less and less common today is because of the pervasiveness of the diet culture and media in our lives which advises us on what to eat, how and when, which indirectly makes us unable to listen in on our own bodies needs and cravings because of so much conflicting information being thrown at us.

Secondly, once again emerging from the side of media or unrealistic body standards, it is also the issue of wanting to look a certain way, usually more thinner or slimmer if it is by the media standards. While being naturally thin is not an issue, it becomes an issue when you are trying to fit everyones body into that unrealistic standard which has the potential to disrupt peoples eating habits, alter how they view food and overall create a unhealthy relationship with dieting and exercise, ultimately going against the intuitive eating approach.

Furthermore, with the advancements in technology and food processing, our food today is much more processed than it was 100 years ago, meaning that it is most likely no only higher in calories but also contains higher amounts of fats, sugars and additives, which makes foods easier to over eat or binger on mindlessly. This idea is further propagated by the media industry which advertises such processed foods to us - and children - on large billboards and online advertisements, once again altering our perception and approach to eating.

If you want to practice more intuitive and mindful eating, it is also good to be aware of the difference between the following 2 types of hunger we usually experience:

  • Physical hunger: This is the natural biological cue which tells us that our blood sugar and nutrients are low and we need to replenish these stores. We usually tend to recognize this hunger with the growling of our stomach, having fatigue or being irritable easily (hangry). Eating food in this case satisfies our hunger and afterward we can move on with our day.

  • Emotional hunger: This hunger is considered to not be driven biologically but more from feelings of sadness, loneliness or boredom which can create cravings for foods (comfort foods). Most often, excessively indulging in emotional hinger can cause us to feel guilt or even self hatred.

HOW TO EAT MORE INTUITIVELY

Straying Away From The Diet Mentality

As I mentioned before, intuitive eating is based on an anti dieting approach because seeing food only from a numerical perspective can be very damaging to us in the long term. The dieting culture promotes the idea of praising certain foods while strictly cutting out other foods or food groups, which may not only severely change you relationship and enjoyment of food but also in cutting out certain foods, you may be missing out on key nutrients to function at your best. For many people it is hard to find a diet which is sustainable in the long term for them to upkeep so many people will be jumping from one diet to the next, which also increases their chances of having poor self esteem, worsened body image and a higher chance of developing eating disorders.

Honoring Your Hunger Levels

Realize that hunger is not enemy of yours, but instead that it is your bodies natural response and way of letting you know that it requires nourishment. It is your bodies way of communicating with you so do not be scared of eating when hungry and honoring your hunger in this way. Eat when hungry and eat what your body truly wants in the moment, regardless of what certain diets would say. Often, your body knowns what it is best for itself and what it really needs in the moment. Additionally, by not suppressing your hunger levels, you avoid over eating on certain foods in the future which makes you less likely to fall into binging eating disorders or other food related issues.

Making Peace With Food

The media and general diet culture make us aware of what foods we should be eating and should be strictly straying away from and while eating some foods regular is really not good for us (such as ultra processed foods or foods high in trans fats for example), indulging in a little bit of them in a healthy moderation will not only make our overall eating patterns more enjoyable but also satisfy any cravings we may have and in this way avoid over eating or binge eating. You have to realize that its not like some foods are good and some are bad, it is all just food and energy at the ended of they day composed of different nutrients and chemicals, all of which have a slightly different effect on our body. Enjoy a little bit of everything in moderation and pay attention to which foods truly make you feel your best.

Changing Your Outlook On Food

Many people also experience severe guilt when eating certain foods, especially those foods that we have been told are “bad” for us, but I think it is better to relax our view point of this a little more and instead opting for foods which not only cover your nutrition needs but also the cravings of your taste buds. Having a little bit of something sweet or processed here and there wont make you overweight or severely decline your weight but instead it is about the long term eating pattern that matters much more, such as what and how much you eat on a daily or weekly basis.

Being Aware When You Are Full

Our body is not only able to signal to us when it is hungry but also when it naturally becomes full and has received enough food. We are most likely to notice our fulness when we eat with no distractions (Eg: not watching TV, looking at screens etc) and when we eat slowly (Which also indirectly makes you notice and savor the taste and flavors of your food more). So, when ever you can, try to take a bit more time while eating your food so that you notice when you are truly full in time before already having over eaten since it takes our bodies quite a bit longer for us to register when we are full.

Getting More Satisfaction From Food

Recognize that preparing, cooking, eating and sharing food can be a very enjoyable experience and is something that does not only offer satisfaction to us by tasting good but also because food is such as integral part to our interconnected to other people and cultures. If you focus on the overall enjoyment of eating and preparing food, your taste buds will experience the flavors and textures more and your may even find that you actually become fuller quicker than you thought.

Taking Care Of Your Emotional Wellbeing

Many people turn to food to cope with their emotions and feelings such as when they are feeling overwhelmed, stressed, anxious or worried. While most of us experience some sort of emotional eating, in the long run it is best to not view food as a way to cope with our emotions but instead try other coping methods such as spending time with friends, time outdoors, taking a walk, journaling about ho you feel, therapy, meditation or simply calling a friend or family member.

Additionally, be aware of when your huger is actually purely biological or it might just be tied to your emotions, like we discussed before. Overall, turning to food in the long term to solve your emotional worries will most likely not fix the underlying problem since food is only a coping mechanism, therefore you have to dig deep instead to first solve the underlying issue of why you are feeling anxious, stressed or worried and in response also changing your coping mechanism to these emotions.

Respecting Your Body

Instead of always criticizing your body or not liking the way it looks or anything else negative about it, instead try to realize how many amazing things your body and mind enable you to do and experience each day and how much of a crazy beautiful experience that is.

Celebrate Movement And Mobility

Ever since the rise of the dieting culture, exercise has always only been viewed as a way of burning calories, loosing fat, or staying “slim”, but instead I urge you to firstly take part in a form of movement you genuinely enjoy and then do a bit of it every day if possible. Start seeing movement and exercise as a way for your body to become stronger, build endurance, improve coordination, enhance your balance and so much more, instead of just looking at how many calories you have burned on that treadmill.

Most of these devices that track how many calories we burn are not accurate at all so focus on what moment makes you feels, good, confident and empowered and bring more of that into your live. Some people who may be paralyzed or disabled wish they could have the opportunity to be able to move freely on their own or do simple movements we take for granted, so if you are born with the lucky opportunity of being able to move your body, please take care of that. Move because you get to, not because you have to.

Taking Part In Wholesome Health

Finally, start seeing your health journey and overall life as not just being based on food and dieting but on so many other important factors such as deep sleep, regular movement, healthy stress management and having a supportive social life. Each of these pillars, as I have discussed here, plays a fundamental role in our overall wellbeing, health and happiness so try to work on each category every day or each week, because in this way you will truly provide the best you can for your body.

IS IT ACTUALLY GOOD FOR YOU?


There has been a substantial amount of research done on the health related effects of intuitive eating and the consensus is that intuitive eating is largely beneficial for cultivating healthy psychological attitudes and more mental peace instead of being acclaimed as a great weight loss method.

Participants from studies on intuitive eating have unsurprisingly reported better self esteem, improved body image, lower rates of eating disordered and general better mental health and quality of life through having more peace with food. Although the participants did not loose weight, their BMI had also slightly improved as well as showing higher retention rates to the studies since this type of eating is much more suitable than more rigid dieting.

It is worth mentioning however that a largely intuitive approach to eating may not be well suited for everyone, especially for people who have diabetes or high blood pressure since here it is largely advised to be avoiding certain foods or food groups for medical reasons. So if you are planning on incorporating more intuitive eating, Advising with a doctor before hand is always a good idea.

🔑 KEY IDEAS

In todays blog post we have discussed the anti diet approach of intuitive eating, discussing everything from what it is, how it works and why it can be genuinely beneficial for us and our relationship with food.

✏️ REFERENCES

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Nutrition Taya Bregant Nutrition Taya Bregant

Eggs: A Friend Or A Foe?

Eggs have for a while been considered a hot topic in the world of nutrition and health experts, largely being debated about their cholesterol content and wether this still makes them a safe addition into our diet.

Although the research is quite varied but also largely conclusive, I have wanted to condense this miss-conception of wether eggs are good for us - a friend or a foe - and if so, why? Lets see what eggs have to offer for our health and how they impact it.

As always, I hope you find this discussion interesting and that you are able to learn something new about eggs today.

NUTRITIONAL BREAKDOWN


A single egg contains enough nutrients to transform a single fertilized cell into a fully developed baby chicken once it hatches. This means that eggs are and have to be packed with a variety of nutrients to be able to support all of the different stages of development that new life requires.

On average, a single egg contains the following nutritional information:

  • 70 - 80 calories

  • Protein 6g

  • Total fats 5g

  • Carbohydrates 0g

  • Vitamin B12: 10% of RDA

  • Vitamin B2: 15% of RDA

  • Vitamin D: 1.2 mcg

  • Selenium: 20% of RDA

  • Choline: 170 mg

  • Cholesterol: 200 mg

It is also important to realize that all of the nutrients apart from protein are found within the yolk part of the egg while the egg whites contain only protein. Therefore it is best to eat both parts of the egg to ensure that we get in all of the available nutrients.

THE CONTROVERSY

Eggs have for a long time now been viewed negatively due to their considerable cholesterol content of around 200 mg per egg which provides roughly 77% of our daily cholesterol limit.

However, for many years it was believed that eating dietary cholesterol increases your blood cholesterol, but in reality this relationship is much more compacted and rather depends on a lot of other factors.

Modern day studies do not believe that dietary cholesterol alone raises your blood cholesterol profile however eating high amount of saturated fats together with high cholesterol foods regularly, can increase your chances of cardiovascular issues. For example, if you eat eggs with greasy bacon every day for breakfast, that may not be the best dietary choice for you long term.

This is especially a great issue today because a lot more highly processed foods are nowadays available that are not only high in saturated fats, but also high in sodium, sugars and other chemicals while being low in other healthy sources of fats like mono and poly unsaturated fats (Eg: olive oil). Due to the quite high saturated fat content of todays processed foods, cholesterol rich foods like eggs can become an issue down the line, so to avoid that, you can still include eggs in your diet however make sure to consume them with a varied and balanced whole foods diet on the side.

So to summarize, if you currently have some sort of heart condition or heath issue, be more mindful of your saturated fat consumption than being worried about cholesterol, because eating high amounts of saturated fat has been clinically shown to increase blood cholesterol levels however dietary cholesterol alone does not, because your liver compensates for it. This is not to say that we don't need any saturated fat, because a little here and there is fine, its just that the issue arises when we eat a lot of it regularly.

Enjoy eating 1-2 eggs per day together with healthy sources of fats, some vegetables or fruits and some complex carbohydrates so you shouldn't have anything to worry about then.

WHY EGGS ARE AMAZING FOR YOU



Improve Your Blood Cholesterol Profile

Compared to other foods, eggs are considered to have a considerable amount of dietary cholesterol, around 210 mg of cholesterol per egg.

As we have discussed previously, people have for a long time demonized eggs for their cholesterol content because it was believed that dietary cholesterol increases the cholesterol in our blood, however this cause and effect relationship is not so simple but rather much more complex.

Studies from recent years have instead demonstrated that dietary sources of cholesterol such as that found in eggs, have a minimal effect on the cholesterol within our blood. This is supported by the fact that our liver naturally produces some cholesterol each day, and the amount that it makes is dependent on how much of cholesterol we get in through food.

For example, if you obtain more cholesterol than you need from your diet, then you liver will respond by producing less cholesterol and vice versa.

Additionally, studies are acclaiming that eggs have a good effect on your cholesterol profile because they have the ability to raise HDL cholesterol while being able to transform the LDL bad type of cholesterol into a different less harmful form that does not contribute to heart disease as much as the LDL type. Therefore, there is research out there to support the belief that eggs do not raise your risk of heart disease or stroke but have also been found to reduce insulin resistance.



Beneficial for brain health

Choline is a very important nutrient for us however its importance is often times under rated and is instead grouped among the B vitamins.

Egg yolks are an excellent source of choline, carrying around 110 mg of choline per egg, which is around 6% of our daily need of choline. Choline is needed for various different functions in our body such as synthesizing the neurotransmitter acetylcholine, creating healthy cell membranes as well as regulating our mood, memory and nervous system functions. Overall, covering our choline needs ensures good brain health along side ensuring good memory and muscle control.


A Source Of High Quality Protein

Proteins serve various different purposes in our body, both structural and functional, where they are constructed from 21 different available amino acid types, sort of like beads on a string. This string of amino acids is recognized as a polypeptide and is then folded into a variety of different shapes to match its function.

The catch is that 9 of these amino acids are essential amino acids and thus can not be produced by our bodies alone, so we have to intake them through our food.

Eggs are considered to be a fully complete protein because they contain all of the essential amino acids what we need in the correct proportions, where 1 egg carries around 6g of protein.


Amazing For Our Eye Health

Egg yolks contain two powerful types of antioxidants, namely lutein and zeaxanthin which have potent protective properties for our eyes.

These two antioxidants tend to collect and accumulate in the retina of our eyes, which is the sensory part of eyes, and there they protect us from harmful sunlight. Furthermore, they also prevent against age related eye conditions such as reducing the risk of macular degeneration and cataracts.


Could Help With Fat Loss

Eggs are low in carbohydrates while being relatively high in protein and fat making them very satiating food sources which as a result causes us to be less hungry and intake less food, so eggs can be beneficial for those who wish to loose weight.

Adding some protein and fats to each meal is a great way to ensure you are not only getting in all of your nutrients but also making sure you stay full for longer.


Affordable Source Of Protein

Eggs are not only a complete source of protein but they are also incredible affordable compared to other protein sources. Furthermore eggs can last in your fridge for several weeks along with being incredibly versatile for both savory and sweet uses, along with being great for your health too.


Good For Our Skin And Hair

Eggs are known for being a good source of several B vitamins, including vitamins B2, B5 and B12. Apart from other functions, B vitamins are also needed for maintaining healthy hair and skin while eggs also provide certain amino acids that improve the elasticity and strength of our skin and nails. As was discussed in THIS blog post, we need to intake B vitamins every day because they are water soluble and are thus washed out by our body each day and so they have to be replenished more often than fat soluble vitamins.


Promotes Good Bone Health

An individual egg provides around 6% of our daily vitamin D requirements, where vitamin D is a crucial component of regulating blood pressure, reducing the risk of certain cancer and also being important for good mental health. Other than that, vitamin D is of course also crucial for maintaining healthy bones by ensuring adequate calcium absorption and maintaining our calcium and phosphorus levels in a healthy range that promotes bone growth.

WHAT KINDS OF EGGS TO BUY?

Nowadays you can find different types of eggs being available on supermarket shelves, varying in sizes, quality and price. Depending on how the hens are raised and what kind of feed they are given, this will also impact the quality of their eggs.

Free range/ pastured eggs and omega 3 enriched eggs are considered to be a slightly healthier choice when compared with caged hens however they are also a bit more expensive.

If you find that you rather stick to regular eggs, they are still a good choice and source of nutrients, so no need to worry.

STORAGE AND FOOD SAFETY OF EGGS

When it comes to handling raw eggs, it is important to be mindful of a couple of things, to avoid getting salmonella poisoning since this bacterium can be transformed from an infected hen into its eggs or could also enter directly through the pores that are found on the egg shell.

So, make sure to watch out for the following couple of things:

  • Make sure to use up eggs within 4-6 weeks after their sell by date to avoid any complications later on

  • Avoid buying packages that contain cracked eggs since this can increase the chances of bacterial contamination

  • Refrigerate eggs within their carton in the coldest section of the fridge

  • When cooking eggs, cook them until the whites and yolks have solidified to avoid any food borne illnesses. If using eggs for raw or undercooked egg recipes, use eggs that have been pasteurized which have already been processed with high temperature for food safety.

  • Avoid having cooked eggs or egg dished sitting at room temrpature for more than two hours

  • Wash hands and surfaces that have come in contact with raw eggs

🔑  KEY IDEAS

Today we are discussing the largely debated topic of eggs and why has there been such a debate around them wether they are actually good for us. We discuss why eggs can be incredibly nutritious and amazing for our health while explaining the different types of eggs you can buy and how to properly use and store eggs.

✏️ REFERENCES

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Walking - The Most Underrated Form Of Movement

We are told to stay frequently active and keep our bodies moving, so most of us resort to running, going to the gym, or trying out different sports. While all forms of movement are good, we often underestimate how simple yet effective walking can be for our health.

It is something that the mast majority of people can do and is widely available to be done in various different locations. Instead of looking at walking as just a commuting thing or to go for a relaxing stroll, we can also try to incorporate walking, either on flat ground, uphill or at a faster pace, into our weekly lifestyle for a different and low impact form of movement.

Ready to explore why such a simple thing as walking can be so profound on our health?

Then read onwards 😊

WHY IS WALKING GENUINELY GOOD FOR YOU?


A simple action such as walking can have profound impacts on both your mental and physical health. Find out all about these benefits bellow:


MENTAL BENEFITS

  • Improves your mood

  • Reduces stress and anxiety

  • Improves memory and mental cognition

  • Increases general energy levels during the day and alertness

  • Reduces the frequency of depression and negative emotions

  • Fights against fatigue

  • Increases creativity


PHYSICAL BENEFITS

  • Improvs cardiovascular fitness and health

  • Improves muscle endurance

  • Works to prevent a variety of chronic conditions (heart disease, stroke, high blood pressure, cancer, type II diabetes)

  • Reduces blood pressure

  • Slows down our resting heart rate

  • Contributes to maintaining a healthy weight

  • Strengthens our bones and muscle tissue

  • Helps with ensuring deeper sleep

  • Walking after a meal can help with lowering blood sugar and keeping it within healthy measures

  • Reduction in overall body fat

  • Works to improve your balance and coordination

  • Strengthens your immune system

  • Improves posture

  • Eases joint pain

HAVING THE RIGHT TECHNIQUE FOR WALKING

Although the vast majority of us know how to walk and can do so with ease, I wanted to direct some special attention to certain aspects of walking to watch out for:

  • When walking, keep your head up and your gaze directed forward, instead of looking down

  • Try not to walk while looking down at your phone since that additionally worsens your posture

  • Keep your shoulders, neck and back relaxed

  • Don't lean or slouch forward with your shoulders and instead keep them slightly more back to to keep a straight back and keep a good posture

  • Your arms swing alternatively with a slight bend in your elbow

  • Keep you abdominal muscles slightly tightened, helping to create a straighter back

  • When walking, your heel touches the ground first, rolling onto your toes afterwards

If you would like to use walking as a way to loose weight and tone your muscles, specialists think it is best to achieve this when we are repeatedly lowering and raising our heart rate, instead of keeping our heart rate at one pace. Therefore, if you decide to walk on a treadmill, make use of the incline and speed options to vary your walking movement and style on the treadmill to maximize your bodies caloric output. Similarly, if you rather walk outside, finding a hill or uneven trail path will also do the job just as well.

It is overall recommended to be active for at least 30minutes per day, where if you are a beginner when it comes to exercising, walking is a great way to start moving your body more an gradually start incorporating more different types of exercises into your daily or weekly routine as you feel more comfortable. Remember, moving your body should not be seen as a chore or something that you have to do, but instead, movement is something that you get to do. Not everyone has the ability or vitality to just freely move their body around, so if you do, respect and honor that ability.

HOW TO WALK MORE OFTEN

It is definitely true that if you want to make something a consistent habit, it is much more easier to do so if we find the activity enjoyable. Therefore, I have put together a list of ideas for how to personalize your walks and make them that much extra more enjoyable, while making sure to keep you consistent with them.

  • Try walking with friends or joining a walking group

  • To keep you motivated, use a walking app that will also simultaneously track your steps

  • Listen to music or a podcast while you walk

  • If you walk outdoors, try to keep the scenery or walking location varied

  • Investing in a good pair of walking shoes and activewear that makes you feel good

  • Track your progress in terms of how often you go on walks and how many steps you walk per day

  • Getting a dog who loves going on walks might give you a great source of motivation and enjoyment for going on more walks

  • Join online or in person walking challenges

  • Start with a simple walking goal and then gradually work your way up the numbers

  • Try varying your route or walking location to keep the walks more interesting

  • Don't be too hard on yourself if you miss a day or two or you find that somedays you just cant fit in a certain amount of steps. Its all okay, just keep trying your best

  • Try fitting in walking into more mundane parts of your day (Eg: Commuting, going on a walk during your lunch breaks, taking the stairs instead of the elevator, parking a bit further from your work place)

  • If you have a family, try finding a time for walks that works for all of you (Eg: After dinner)

🧠 KEY IDEAS

In this blog post we have looked at the profound and varied benefits that lie behind one of the most understated forms of exercise : Walking. Find out all about why its good for you, how to have a proper walking posture and some ideas for making your walks more enjoyable and exciting.

✏️ REFERENCES

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Nutrition Taya Bregant Nutrition Taya Bregant

All The Reasons Why Garlic Is Good For You

Garlic is something that has been used by humans for centuries and millennia, not only for culinary reasons but also for its wide medical applications. Some civilizations which are known to have used garlic for its health and medical properties include the Egyptians, Chinese, Romans, Greeks as well as Indians.

Additionally, the famous Greek physician Hippocrates was known for prescribing garlic for treating and aiding a variety of medical conditions to his patients, such as respiratory problems, digestive issues, fatigue and parasitic infections. Furthermore, the Greeks also used and ate raw garlic for its proposed endurance and performance enhancing properties which its athletes benefited from.

Now that we know some history about garlic and how it has been valued as a medical and culinary ingredient for millennia, I wanted o look into specifically what garlic contains that makes it so effective at treating ailments as well as in what ways it can actually benefit us.

For all you garlic lovers, I hope you enjoy this one 🧄 😊.

WHAT MAKES GARLIC SO SPECIAL?

One of the main reasons for why garlic has such a potent taste and smell, along with its alleged health benefits, is because of a sulfur based compound it contains called allicin which has well known antimicrobial properties along side its high antioxidant profile. However the issue with allicin is that it is very unstable since it is only briefly present directly after cutting or crushing raw garlic, after which it degrades.

There are also other sulfur based compounds which give garlic its acclaimed health benefits, namely diallyl disulfide and sallyl cysteine which after eating enter your digestive tract and make their way into other parts of your body.

Other than that, garlic is also rich in some other minerals like phosphorus, potassium, zinc and magnesium, alongside vitamins such as vitamin C, K, folate, niacin and thiamine.

If you are interested more in vitamins and minerals, check our more information about them here.

TOP 12 BENEFITS OF EATING GARLIC

Keeps You Immune Against The Common Cold

  • A study from 2016 found that participants who took aged garlic exact supplements daily for 3 months, had experienced less severe symptoms of the flue and cold and also on average missed fewer days of work or school during the flue season.

  • Apart from this, a different study also found that certain compounds in garlic may have antiviral properties which alongside boosting your immune system, also protect your body from harmful viruses that could otherwise cause colds or other illnesses.

Improves Your Athletic Performance

  • Since ancient Greece, garlic has been considered a natural performance enhancing substance which works to reduce fatigue among athletes as well as improving the endurance working capacity of laborers among physically intensive jobs.

Reduces High Blood Pressure

  • It is well established at this point that high blood pressure, also known as hyper tension, is a great contributor to later developing chronic diseases such as heart attacks and strokes.

  • Researchers from a 2020 study were interested to identify wether eating garlic supplements could reduce blood pressure among people with hypertension and their findings showed that indeed the supplements did lower blood pressure alongside linking this decrease to a “16–40% reduced risk of experiencing cardiovascular events”. This study also noted that this decrease in blood pressure was similar to that of taking blood pressure medications except there was no negative side effects.

  • Furthermore, a different review of several studies showed that the allicin compound found in garlic has the ability to limit the production of angiotensin II, which is a hormone recognized for increasing blood pressure, where allicin instead encourages your blood vessels to relax and dilate, thus lowering blood pressure.

Has Potent anti-inflammatory effects

  • Research is showing that raw garlic contains naturally occurring substances that have strong anti inflammatory effects on our body which can be useful for anyone who has sore or inflamed joints or muscles, because using garlic oil on those body areas has shown to subdue the pain or joint discomfort.

Is Able To Aid Digestive Problems

  • With its potent anti inflammatory effects, garlic is able to ease minor digestive issues we may have by removing any bad or harmful bacteria from our intestinal tract and promoting regular bowel movements.

Improves Overall Heart Health

  • Several studies have confirmed the finding that eating garlic supplements daily, can within a couple of months reduce LDL cholesterol (the bad kind) by at least 10% among people with elevated LDL cholesterol.

  • On the other hand, garlic was found to have no effect on blood triglycerides or HDL cholesterol (the good kind), so more research is needed before making any claims about garlic and its long term effects on heart health.

  • Furthermore, the allicin compound found in garlic prevents LDL cholesterol from being oxidized in the blood, which not only reduces cholesterol levels but also reduces the probability of blood clots occurring. Combined with the research that garlic can lower blood pressure, it can be safe to assume that garlic has a positive effect on our heart and cardiovascular health.

Keeps Your Brain And Cognition Healthy

  • In THIS blog post I have discussed the role and behavior of antioxidants in our body and how they are able to counteract oxidative stress, which is otherwise among other things, also linked to a decline in cognition and brain health.

  • Since garlic is full of antioxidants, it is able to support your bodies natural mechanism against oxidative stress and in this way reduces your chances of developing mentally inhibiting conditions such as Alzheimers or other types of dementias.

Promotes Good Bone Health

  • A couple of studies looked at the effects of garlic and bone health among menopausal women, and identified that with garlics ability to lower oxidative stress, eating garlic in its raw or supplement form can also decrease chances of osteoporosis.

  • Additionally, regularly consuming garlic also prevents or reduces the onset of osteoarthritis due to the compound diallyl disulphide which has a positive effect on maintaining healthy bone density.

Can Detoxify You From Heavy Metals

  • The compound allicin in garlic has been shown to be able to reduce levels of heavy metals in the blood and different organs, such as lead. This is especially useful for people who work in heavy metal industries or jobs which require the use of heavy metals like lead or mercury.

  • Furthermore, the garlic did not only decrease the levels of lead in the blood but also various other signs related to blood toxicity such as headaches and high blood pressure.

May Work Against Cancers

  • Together with garlic antibacterial properties and its high antioxidant profile, in regular consumption over a long period, garlic is able to protect the body against several cancers such as that of the lung, prostate, bladder, stomach, liver and colon, as well as preventing peptic ulcers which occur when the acid in your stomach starts eating away at some parts of the stomach lining.

Promotes Moderate Weight Loss

  • Some studies have found that eating raw garlic reduces the expression of certain genes that promote the formation of adipose fat cells which store fat in our body. Furthermore, garlic also increases our bodies thermogenesis which is the process of releasing heat from adipose tissue that leads to the burning or more fat.

Helps Against Acne And Healthy Skin Appearance

  • Garlic has also been identified to be beneficial for acne prone skin, where gently rubbing raw garlic over pimples can help with clearing them away, however if you have sensitive skin, consult with a medical expert or dermatologist about this.

PRECAUTIONS

Garlic is generally not problematic for people, except that it often causes bad breath and some people may be allergic to it. Furthermore if you have some kind of blood disorder where your blood has issues with clotting normally, be careful with using garlic, especially if you use blood thinning medications since garlic has an effect on your blood clotting ability.

WAYS TO ENJOY MORE GARLIC

If you would like to increase your garlic intake, here are some ideas for how to do so:

  • Sauté it together with other aromatic such as onions, leeks or ginger for making a great starting base for soups, pastas, risottos, meat dishes or stews.

  • Crush raw garlic and add it into salad dressings.

  • You can always just eat it raw as it is, by cutting the clove into more manageable pieces (not the most delicious way but definitely ensures that all of the active compound stay in tact).

  • Putting it on toast or bread alongside a spread.

  • Mixing it into dips and spreads.

  • Put peeled cloves of garlic in the oven with some olive oil until fully cooked and softened, and add that into mashed potatoes, soups, sauces, or dips.

🧠  KEY IDEAS

In todays blog post we are discussing the topic of garlic, specifically what in garlic makes it so beneficial for us and why is garlic so beneficial to eat in the first place.

✏️ REFERENCES

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Nutrition Taya Bregant Nutrition Taya Bregant

Your Guide For Vitamins And Minerals

Everyone of us needs to eat or intake vitamins and minerals for our bodies to function at their optimal best, but with so much information out there about which of these nutrients do you need, in what quantities and where we can naturally get them, it can become overwhelming for us to make the right decision.

Because of this, I wanted to make a condensed guide about the essential vitamins and minerals which we have to provide our bodies with, how much we need per day and what are the best sources for them, so that you can optimize your health and wellbeing.

I hope you find this useful as well as enjoyable.

WHAT ARE THEY?

Vitamins

Vitamins are organic substances which are needed in small quantities for our bodies to function their best and have to be in-taken through food or supplements since our bodies can not make them. There are 13 essential vitamins we have to intake and they are divided into two main types: Water and fat soluble as will be discussed below.

Minerals

Minerals on the other hand are inorganic elements that are naturally present in soil and water which are then absorbed by plants and later eaten by animals and then also in-taken by us. There are some minerals such as calcium, potassium and sodium which we need in considerable amounts and other minerals like copper or iodine which we require in tiny amounts also recognized as trace minerals.

TYPES OF VITAMINS AND MINERALS

When we are talking about vitamins and minerals, these are nutrients which are labelled as micronutrients since we need them only in very small amounts in comparison to macronutrients such as carbohydrates, protein and fats which we need in much bigger quantities. Even though we need these micronutrients in very small doses, some in quantities of only a couple of micrograms, they still have a profound effect on our health if we miss out on them.

Before I get into explain the key micronutrients we need to function best, I just wanted to briefly define a couple of key terms that are related here:

  • Water soluble vitamins: These are the vitamins which when eaten, are dissolved within the water based portions of your body since they can dissolve in this medium, and for this reason must also be replenished more frequently through food or supplements since they can easily be lost through urine or other excrements. Water soluble vitamins include all of the B vitamins and vitamin C.

  • Fat soluble vitamins. These vitamins have to be ingested together with a source of fat in order for our bodies to be able to absorb and store them in our body. These vitamins can be stored in our body for longer periods of time, meaning that it is not necessary for us to intake them everyday, as otherwise their quantities can become too high. The fat soluble vitamins include Vitamins A, D, E and K.

  • Trace minerals/ elements: Our body needs only very very small amounts of certain substances such as some metals like copper, iron, zinc or selenium to name a few, in order to function these best. Some of these metals are known to be nutritionally essential while for others, their importance is not as confirmed.

  • Multivitamins: These are nowadays very popular and can commonly be found in pharmacies or drugstores, where they combine several different vitamins, sometimes also some minerals, into a single pill meant to be eaten daily. While this in theory may sound great and a practical way to cover all the nutritional needs of your body in one go, research is finding that supplementing with a multivitamin often does not work, where one of the reasons is that the different nutrients that are in there,/ compete with each other for absorption, which prevents all of the nutrients from being properly absorbed. If supplementation is required, it is best to take individual supplements for individual vitamins and minerals to best ensure your needs are being met.

KEY VITAMINS



Vitamin A

  • Functions: Helps with maintaining good eyesight in low light because vitamin A is also known as retinol which produces the pigments in the retina of our eyes. It contributes to healthy teeth and bones as well as skin renewal. Helps our bodies immune system and acts as a defense against illness and infection by being part of out mucous membranes in our nose and other soft lining parts.

  • Food sources: Leafy green vegetables (Broccoli, spinach, kale, collard greens), yellow vegetables (Sweet potatoes, carrots, squashes), tomatoes, red bell peppers, eggs, beef liver, Mango, cantaloupe

  • Daily intake for adult women: 700 mcg (micrograms)

  • Daily intake for adult men: 900 mcg (micrograms)



Vitamin E

  • Functions: Has potent antioxidant properties which prevents oxidative stress and cell damage. Furthermore, it boosts our immune function to protect against viruses and bacteria and prevents unwanted blood clots within our blood vessels, thus also contributing to good heart health.

  • Food sources: Plant oils (Sunflower, soybean, wheat germ), sunflower seeds, almonds, peanuts, spinach, pumpkin, avocados

  • Daily intake for adult women: 15 mg

  • Daily intake for adult men: 15 mg



Vitamin D

  • Functions: This fat soluble vitamins helps the body to absorb and retain phosphorus and calcium from our diet which are crucial elements of strong bones. This is why we often hear that vitamin D helps with maintaining good bone health. In laboratory studies, vitamin D has been shown to reduce cancer cell growth and reduce inflammation in the body. Currently researchers are finding out even more beneficial functions that vitamin D could carry out within our body.

  • Food sources: Fatty fish oils (cod liver oil), salmon, swordfish, tuna fish, dairy, sardines, beef liver, egg yolk

  • Daily intake for adult women: 15 mcg

  • Daily intake for adult men: 15 mcg

  • 20 mcg for men and women that are older than 70 years



Vitamin K

  • Functions: Vitamin K is a critical component of healthy blood clotting when we get a cut for example, and also ensured the building of storage bones. Additionally, a protein in our blood called Prothrombin is critically dependent on vitamin K to carry out proper blood clotting.

  • Food sources: Green leafy vegetables (collard, turnip greens, kale, spinach, broccoli, brusel sprouts), soybean oil, fermented soybeans, small amounts in meat, cheese and eggs

  • Daily intake for adult women: 90 mcg

  • Daily intake for adult men: 120 mcg



Vitamin C

  • Functions: It plays a key role in maintaining healthy immune function and promoting proper wound healing. Additionally, it has potent antioxidant properties which can neutralize harmful fee radicals and prevent oxidative damage. Vitamin C is also responsible for synthesizing collagen which is a fibrous protein that provides structural supports to the space surrounding various connective tissues in our body. Lastly, it has also been found that vitamin C can synthesize several different hormones and chemical messengers within our brain and nerves.

  • Food sources: Citruses (oranges, kiwis, lemon, grapefruit), bell peppers, strawberries, tomatoes, cruciferous vegetables (broccoli, Brussel sprouts, cabbage)

  • Daily intake for adult women: 75 mg

  • Daily intake for adult b: 90 mg



Thiamin (Vitamin B1)

  • Functions: Thiamin has a role in the growth and functions of different body cells and ensures proper breakdown of nutrients for energy release. A deficiency in thiamine manifests itself in the form of cognitive or mental decline while also contributing to Alzheimers disease and the death of nerve cells along with memory loss. Furthermore, if we lack in thiamine we are at a higher risk for congestive heart failure where our body is unable to normally pump blood to other parts of the body.

  • Food sources: Fortified breakfast cereals, pork, Fish, beans, lentils, green peas, sunflower seeds, yoghurt

  • Daily intake for adult women: 1.1 mg

  • Daily intake for adult men: 1.2 mg



Riboflavin (Vitamin B2)

  • Functions: It is known that riboflavin works in unison together with other vitamins where it is needed for proper growth of our cells and the body as well as helping with red blood cell production. It is needed for proper energy production within the body as well as breaking down fats, steroids and releasing energy from proteins.

  • Food sources: Dairy milk, yoghurt, cheese, eggs, beef liver, chicken breast, salmon, lean beef and pork, almonds, spinach.

  • Daily intake for adult women: 1.1 mg

  • Daily intake for adult men: 1.3 mg



Niacin (Vitamin B3)

  • Functions: Niacin is a critical component for being able to derive energy from food, acting as a coenzyme together with more that 400 different enzymes to drive different biochemical reactions. Other than that, it is also responsible for creating cholesterol and fats, along with being able to create and repair cellular DNA.

  • Food sources: Red meat, poultry, fish, whole grain rice, nuts, seeds, legumes, bananas

  • Daily intake for adult women: 14 mg

  • Daily intake for adult men: 16 mg



Pantothenic acid (Vitamin B5)

  • Functions: Vitamins B5 is responsible for breaking down carbohydrates and fat for energy sources by making a substance called coenzyme A which plays a crucial role in driving metabolic reactions for energy production. Furthermore, it is needed for proper making of healthy red blood cells and sex and stress related hormones that are important for our body.

  • Food sources: Organ meats like liver and kidney, beef, chicken breast, mushrooms, avocados nuts, seeds, dairy milk, yogurt, eggs

  • Daily intake for adult women: 5 mg

  • Daily intake for adult men: 5 mg



Pyridoxine (Vitamin B6)

  • Functions: Vitamin B6 plays a key role in maintaining good immune health by ensuring proper production of antibodies to fight off viruses and infections. Furthermore, it helps with the production of hemoglobin protein that is found within our red blood cells and allows them to transport oxygen around our body. Additionally, pyridoxine helps with regulating blood sugar levels and assists with the breakdown of proteins.

  • Food sources: Beef liver, tuna fish, salmon, chickpeas, poultry, dark leafy greens

  • Daily intake for adult women: 1.2 mg

  • Daily intake for adult men: 1.3 mg



Biotin (Vitamin B7)

  • Functions: Similarly to other B vitamins, vitamin B7 also has a role in our bodies metabolizing fats, carbohydrates and proteins and the production of energy. Furthermore, it contributes to the health of our skin, nails and a functional immune system.

  • Food sources: Beef liver, eggs, salmon, avocados, pork, sweet potato, nuts, seeds

  • Daily intake for adult women: 30 mcg

  • Daily intake for adult men: 30 mcg



Folate (Vitamin B9)

  • Functions: Folate is crucial to be consumed by pregnant women because it is essential for periods of fast growth within fetal development as well as assisting with the production of healthy red blood cells. Additionally, folate helps with manufacturing DNA and RNA and is also known for breaking down a specific amino acid (homocysteine) which can otherwise be harmful to us in higher quantities.

  • Food sources: Dark leafy greens, beans, peanuts, sunflower seeds, whole grains, liver

  • Daily intake for adult women: 400 mcg

  • Daily intake for adult men: 400 mcg

  • Pregnant women should increase their daily amount to 600 mcg



Cobalamin (Vitamin B12)

  • Functions: Cobalamin is a crucial element in the production of red blood cells and synthesis of DNA, along side ensuring proper development of the brain and nerve cells in children and adults. Vegans and vegetarians should be especially cautious with Vitamin B12, as it is only found within animal products or foods fortified with B12.

  • Food sources: Fish, shellfish, liver, red meat, eggs, poultry, dairy products, fortified cereals, fortified plant milks

  • Daily intake for adult women: 2.4 mcg

  • Daily intake for adult men: 2.4 mcg



Choline

  • Functions: Even though strictly speaking, choline isn't a true vitamin because it doesn't function as a coenzyme, it has vitamin like properties causing some people to group it as a vitamin. Either way, choline is an essential nutrient needed for the production of acetylcholine which is one of our bodies main neurotransmitters in helping our muscles to contract, initiating pain responses and ensuring that our memory and cognitive abilities work well.

  • Food sources: Beer, beef liver, egg yolks, chicken breast, fish, shiitake mushrooms, potatoes, legumes, milk, yogurt

  • Daily intake for adult women: 425 mg

  • Daily intake for adult men: 550 mg



KEY MINERALS



Calcium

  • Functions: Apart from being involved in ensuring healthy teeth and bones, calcium additionally helps with proper blood clotting and ensuring that our muscles contract properly. Apart from that, it is also important to intake adequate calcium for keeping a regular healthy heart rhythm and nerve function.

  • Food sources: Dairy (milk, yogurt, cheese etc.), fortified plant milks, winter squash, edamame, canned sardines, almonds

  • Daily intake for adult women: 1000 mg

  • Daily intake for adult men: 1000 mg

  • *older people above the age of 70, should increase heir calcium intake up to 1200 mg



Chromium

  • Functions: Chromium works closely with the hormone insulin to regulate our blood sugar levels and also regulates the breakdown and absorption of carbohydrate, proteins and fats. Even though chromium is considered a trace element, it is additionally good to know that Vitamin B3 (niacin) and vitamin C, enhance the absorption of chromium,

  • Food sources: Whole grains, bran cereals, broccoli, green beans, potatoes, apples, bananas, beef, poultry, egg yolks, grape juice

  • Daily intake for adult women: 25 mcg

  • Daily intake for adult men: 35 mcg



Chloride

  • Functions: Because chloride is the ion form of chlorine, it carries with it an electric charge, meaning that in our body it acts as an electrolyte just like potassium and sodium. Like all other electrolytes, chloride is useful in regulating the amount of fluid within our body as well as the transfer of nutrients in and out of our cells. Other than that, it maintains proper pH levels of our blood, helps with the production of stomach acid (hydrochloric acid) which is needed for digestion while stimulating the action of our muscle and nerve cells.

  • Food sources: Table salt, sea salt, seaweed, shrimp, seafood

  • Daily intake for adult women: 2.2 g

  • Daily intake for adult men: 2.2 g



Copper

  • Functions: Cooper has a variety of different unctions in our body such as assisting in various enzyme based reactions for energy production, playing a part in the absorption and breakdown of iron, synthesizing red blood cells and a variety of different connective tissues and brain neurotransmitters. Additionally, copper also has a role in ensuing heathy brain development and proper immune function.

  • Food sources: Beef liver, oysters, crab meat, salmon, dark chocolate, cashews, sunflower and sesame seeds, chickpeas, whole wheat pasta

  • Daily intake for adult women: 900 mcg

  • Daily intake for adult men: 900 mcg



Iodine

  • Functions: Even though we need iodine in very small amounts, it plays an essential role in the health and working of our thyroid gland, where it it needed for our thyroid gland to make the hormones thyroxine and triiodothyronine, both of which are involved in various different processes in the body such as making certain proteins and enzymes and regulating our bodies metabolism. People who lack iodine will likely experience issues with these thyroid related hormones and will either have a under active or over active thyroid gland that will lead to medical issues such as hypothyroidism or hyperthyroidism

  • Food sources: Seaweed, fish, shellfish, iodized salts, dairy, eggs, beef liver, chicken

  • Daily intake for adult women: 150 mcg

  • Daily intake for adult men: 150 mcg



Fluoride

  • Functions: Fluoride is often added into toothpastes and other dental products because it has the ability to prevent and reverse dental caries and plaque build up while ensuring strong and healthy teeth and bones.

  • Food sources: Brewed coffee or black tea, fluoridated water, oatmeal, shrimps, raisins, fluoridated toothpaste

  • Daily intake for adult women: 3mg

  • Daily intake for adult men: 4mg



Iron

  • Functions: Iron is naturally found within the protein pigment hemoglobin in our red blood cells which is designed to bind and carry oxygen around our body to respiring cells and tissues. Because of this, if our diet lacks iron, the ability of our blood to carry oxygen greatly declines, meaning that our cells produce less energy and as a result we have less energy and feel fatigued. Additionally, iron is also a part of another protein called myoglobin that is found in your muscle tissue and has the role of delivering oxygen directly to respiring muscle tissue. Lastly, iron is also fundamentally important for healthy brain development and growth among children and plays a role in the production of different hormones.

  • Food sources of heme iron (animal based, better absorbed): Oysters, mussels, clams, beef or chicken liver, organ meats, beef, canned sardines, poultry

  • Food sources of non heme iron (plant based, absorbed less well): Fortified cereals, beans, dark chocolate, lentils, spinach

  • Daily intake for adult women: 18 mg

  • Daily intake for adult men: 8 mg



Magnesium

  • Functions: Firstly, magnesium helps with the functioning of more that 300 other enzymes in our body which carry out a large diversity of important biochemical reactions, such as synthesizing proteins, producing energy, building strong bones, regulating blood sugar and blood pressure as well as ensuring proper muscle and nerves function. Magnesium also has the ability to act as an electrical conductor and in this way eases muscle contraction and makes the heart beat more steadily.

  • Food sources: Dark leafy green vegetables, almonds, peanuts, cashews, pumpkin seeds, beans, soybeans, soy milk, white potatoes with the skin, brown rice, salmon, beef, fortified cereals, bananas

  • Daily intake for adult women: 310 - 320 mg

  • Daily intake for adult men: 400 - 420 mg



Manganese

  • Functions: In our body, manganese acts as a coenzyme which is involved in enzyme based reactions such as breaking down of carbohydrates, proteins and cholesterol. It also helps other enzymes with building strong bones and maintaining healthy reproductive and immune systems. Additionally, manganese works together with Vitamin K to help with wound healing and blood clotting.

  • Food sources: Shellfish, nuts, brown rice, oatmeal, legumes, lack tea, black pepper, spinach, pineapple

  • Daily intake for adult women: 1.8 mg

  • Daily intake for adult men: 2.3 mg



Molybdenum

  • Functions: Together with other enzymes, molybdenum is able to break down compounds known as purines which can become harmful in elevated levels, as well as protein, alcohol, drugs and other toxins that we ingest.

  • Food sources: Black eyed peas, lima beans, peanuts, beef liver, dairy, potatoes with skin, fortified whole grain cereals, whole wheat bread, bananas

  • Daily intake for adult women: 45 mcg

  • Daily intake for adult men: 45 mcg



Nickel

  • Functions: Nickels importance in the human body is not as researched as other minerals, but it is believed to be a part of certain enzyme reactions and may also help with the absorption of iron. The absorption of nickel by our body is also improved or decreased by different substances such milk, tea, coffee or orange juice, however the overall absorption of nickel in our body is considered to be quite low.

  • Food sources: Legumes, nuts, seeds, oats, soybeans

  • Daily intake for adult women: More research is needed

  • Daily intake for adult men: More research is needed



Phosphorus

  • Functions: Phosphorus is recognized as being a key component of our bones, teeth as well as cell membranes. Furthermore it helps in the activation of certain enzymes and keeps the pH of our blood in a healthy range. Phosphorus is also one of the main building blocks of our genetic make up because it makes up DNA, RNA as well as our bodies main energy source ATP, meaning that is crucially important for our wellbeing.

  • Food sources: Dairy, salmon, beef, poultry, pork, legumes, nuts, seeds, whole wheat bread, asparagus, tomatoes, cauliflower

  • Daily intake for adult women: 700 mg

  • Daily intake for adult men: 700 mg



Potassium

  • Functions: As an electrolyte, potassiums main role is to maintain normal levels of fluid inside of our cells as well as assisting in muscle contraction and supporting healthy blood pressure. Because it is an electrolyte, it is a mineral which is needed by almost all tissues in the body and has a variety of cell and nerve functions.

  • Food sources: Raisins, dried apricots, beans, lentils, potatoes, butternut squash, spinach, broccoli, avocado, bananas, cantaloupe

  • Daily intake for adult women: 2600 mg

  • Daily intake for adult men: 3400 mg



Selenium

  • Functions: The trace mineral selenium is also recognized for being a part of different proteins and enzymes, termed selenoproteins. These selenoproteins help with making new DNA and protecting our cells against cell damage and general infections in the body. Furthermore, selenoproteins are also involved in maintaining a healthy metabolic rate of important hormones for our thyroid gland.

  • Food sources: Brazil nuts, shellfish, beef, turkey, chicken, fortified cereals, whole wheat bread, beans, lentils

  • Daily intake for adult women: 55 mcg

  • Daily intake for adult men: 55 mcg



Sodium

  • Functions: Even though we only need a small amount of sodium in our diet, sodium is important for conducting nerve impulses, ensuring that out muscles contract and relax properly as well as maintaining osmotic balance of our cells (balancing the levels of minerals and water in our cells and tissues). However, too much sodium is also not good as it can lead to high blood pressure, heart disease and eventually also stroke.

  • Food sources: Table salt, processed and ready made food (chips, crackers, popcorn, pretzels, cured meats etc.)

  • Daily intake for adult women: 500 mg

  • Daily intake for adult men: 500 mg



Zinc

  • Functions: Zinc is needed by close to 100 different enzymes for them to properly carry out their chemical reactions and functions. Other than that, zinc is needed for the synthesis of DNA, supporting the growth of cells, manufacturing proteins as well as wound healing and helping our immune system function at its best. Furthermore, zinc is of great importance during cell division and growth such as such childhood, adolescence and pregnancy and has also been found to have a role in our sense of smell and taste.

  • Food sources: Shellfish, beef, poultry, pork, legumes, nuts, seeds, whole grains

  • Daily intake for adult women: 8 mg

  • Daily intake for adult men: 8 mg

🧠 KEY IDEAS


In this blog post we are discussing the topic of vitamins and minerals; Everything from what they are and their types all the way to their individual functions, recommended doses and best food sources, all to ensure our bodies function at their best.

✏️ REFERENCES

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Beauty & Wellness Taya Bregant Beauty & Wellness Taya Bregant

10 Reasons Why Warm Baths Are Beneficial

Although showers are in general much more common than taking baths, there is research emerging which proposes that taking baths does bring with it some genuine mental and physical health improvements to our wellbeing.

Bathing can be a way to make self care more relaxing and enjoyable for ourselves while also relaxing our nervous system and winding us down for bed.

Even though taking showers is quicker and generally more cleaner than taking baths, I was interested to take a look into what benefits taking baths can bring to our overall wellbeing.

I hope you find this post relaxing and soothing to read while giving you some inspiration to start taking baths more frequently if possible. 🛁

Enjoy 😊

10 REASONS TO TAKE MORE BATHS

Can Improve Heart Health

  • Studies have shown that taking baths at a comfortable warm temperature can boost your heart rate just enough to give your heart a healthy workout and movement. If you have heart issues or high blood pressure, avoid taking baths which are too hot and for too long since it may put unwanted strain on your heart.

  • Additionally, a study done within Japan had showed that men who took baths on an almost daily basis, have had a lower risk of heart disease and overall lower risk of morality.


Eases Our Breathing

  • By submerging your chest underwater, the presence of the water can have a beneficial effect on your lung capacity and oxygen intake. The warmer temperature of the water encourages your heart to beat faster meaning that your oxygen intake can be improved while the steam and smells from the bath can help with clearing congested sinuses when we have a cold for example.

  • Opening of congested sinuses is especially effective when we use essential oils in the form of bath salts, bath foams or bath bombs. I recently also wrote about essential oils and their potent effects on our mental and physical wellbeing so your can find this post here.


Calms Us And Reduces Stress And Anxiety

  • Anyone who has ever taken a bath before can almost certainly confirm how much of a calming effect baths can have on our overall body and nervous system and that is exactly what studies are validating. By calming our nervous system, baths reduce the levels of stress causing hormones in our body, allowing our body to ease away from stress and anxiety.

  • With the tranquil environment that baths create, it allows our mind to achieve mental calmness and quiet which has also been shown to ease pain related discomfort such as that of muscles or joints among older people.

  • In this way, taking regular baths can not only calm down our body, but improve both our mental, emotional and physical state of being all while providing us with a moment in time to slow down and be truly present with our senses.


Alleviates Muscle Soreness And Joint Pains

  • For people who have achy muscles or joints, such as those who suffer from rheumatoid arthritis, may very well benefit from taking an occasional bath or two due to the warm water and the gentle pressure that the water provides on your joints and skin.

  • The warmth of the water additionally encourages better blood flow around your body and joints which delivers more nutrients and fresh oxygen to further support elasticity of joints and reduce their aching.

  • With less achy joints and muscles, you can go on about your daily movements with much more ease and also reduce the chances of future injuries or risk of falling, especially among the elderly.


Can Boost Immunity And Blood Flow

  • The warmth of the bath water can boost blood flow by dilating your blood vessels and raising your pulse slightly, which could potentially also help with killing bacteria and helping certain types of immune cells to work better and in this way improve our immunity and any symptoms of the flu.

  • This is especially effective when using different kinds of bath salts or oils that provide a nice herbal aroma that can be a great way for clearing up our sinuses. However, more research on the link between taking baths and immunity improvements is needed to establish any long term conclusion.

  • If you would like to know more about how to additionally reinforce your immune system, click here

Improves Quality Of Sleep

  • During the day, your core boy temperature fluctuates quite a bit, but for your body to fall asleep, your core body temperature actually has to decline for a couple degrees.

  • Baths can be a great way to achieve this, since when taking a warm bath, your blood travels to the extremities such as the surface of your skin because you are warm (your bodies way of cooling you down) which inversely causing a decline in temperature at your core, thus facilitating relaxation and deep sleep.

  • Apart from lowering core body temperature, baths further help with improving sleep by creating that before mentioned tranquil environment which is free of stress and worries.

  • It is suggested that for ideal sleep, taking a bath about an hour before you go to bed is optimal for your body to start cooling down.

  • If you would like to learn more about how to improving your sleep quality, I have previously written about this topic here.


Provides A Time To Slow Down And Be In The Present

  • Even though baths may seem like a very time sucking activity, if used right they can be both enjoyable and beneficial for us health wise because in reality there are so many other useless forms of time sucking activities that we could be doing instead, such as mindlessly scrolling somewhere or browsing different websites for stuff we don't need just to make time pass.

  • Dedicating some time for a bath each week or month, especially if it becomes part of a regular ritual, can be a great way to set the mood for your body and mind to start slowing down and preparing for bed afterwards.

  • Lighting a candle, lowering the lights, putting on some relaxing music or a favorite show and adding in some nice smelling additions to your bath can be a great way to add some valuable you time into your day and switching your mind off of work or worries.


Has The Ability To Balance Your hormones

  • In contrast to warm baths, taking short cold baths has also been linked with improving different fertility issues and chronic fatigue syndrome, due to the balancing effect of cold water on certain stress related hormones produced by our pituitary gland such adrenocorticotropic hormone (ACTH) and different types of cortisols.

  • Furthermore, warm water has also been shown to increase the levels of serotonin in our blood which induces feelings of happiness and wellbeing, providing a further hormone balancing effect.


Cleanses, Exfoliates And Moisturizes Your Skin

  • Soaking in a bath, gives our skin an adequate amount of time to soften and for our pores to open which makes baths a great time for exfoliating our body with a nice body scrub or even shaving if needed to ensure smooth and healthy looking skin.

  • Baths additionally help with keeping our skin moisturized, especially if we apply a moisturizing lotion right afterwards to lock in the moisturize.

  • By cleaning your skin, baths help you avoid skin irritations, infections or pimples that are causes by the accumulation of dead skin cells.


Has The Ability To Improve Mental And Emotional Health

  • By lowering our levels of stress and anxiety and by being able to raise levels of positive hormones such as serotonin, it allows us to be in a more pleasant, happy and relaxed state of mind.

  • Reducing the amount of stress we deal with in a day or week or improving our stress management techniques, can do wonders for our body, physically, mentally and emotionally.

  • If you are interested into how to reduce and manage your own stress better, take a look at this blog post here.

TIPS FOR TAKING BATHS THE RIGHT WAY


Even though we have seen how beneficial baths can be for us, I also wanted to include a couple of short and practical tips on how to best take baths as well as how to make them more enjoyable and relaxing:

  • Don't take daily baths: Excessive bathing can strip ur skin of its natural oils which can leave it dry and flaky. Bathe a maximum of 2x per week and instead make use of showers in between those days.

  • Using warm water: Make sure that your bath water is not too hot since some people may experience unwanted dizziness or weakness from the higher temperatures, while further drying out your skin. Keep the water temperature at a nice warm level, but not too hot.

  • Don't over-soak: Try to keep the length of your bath time up to 20minutes, or until your fingers and toes start to wrinkle a little, after which its best to go out.

  • Keeping your towels fresh: Its counter intuitive to come clean out of a bath and wrap yourself in a dirty towel, so try to wash your towels 1x per week to ensure the best experience and hygiene.

  • Always moisturize afterwards: Using a moisturizer or body lotion after a shower or bath can bring back your skins natural moisture and oils while keeping it plump and elastic.

  • Keep your bathtub clean: This is to prevent any unwanted infections or lingering bacteria on its surface which can be done by scrubbing it after you use the bath and using some mild cleaning supplies.

  • Try adding bath salts: Bath salts such as magnesium salts or epsom salts can be a great addition to your regular bath, as they have been shown to promote muscle relaxation and ease aches and pain from your muscles.

  • Incorporating some fun elements: Try out some fun additions such as bath oils, bath bombs, bath bubbles and skin friendly cleansers to make your bath experience even more caring and fun.

🧠 KEY IDEAS

In todays blog post we are talking about the benefits linked with taking baths where we will be discussing why baths are good for us as well as some tips to further boost your self care time and enjoyment in the bathtub.

✏️ REFERENCES

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Nutrition Taya Bregant Nutrition Taya Bregant

The Hype Around Spirulina Explained

In the past couple of years, you have probably come across or heard of the green algae superfood spirulina, which is often sold under the superfood or supplement section of stores claiming to yield all sorts of positive health effects on our wellbeing.

I wanted to take a look into this and see wether all the health related hype around spirulina really adds up.

Enjoy and as always, thank you for reading each week 😊

WHAT IS SPIRULINA?

In its raw form, spirulina is a type of algae which grows in salt or fresh water and is known to be a kind of cyanobacteria which is a family of single celled microbes that are recognized as green-blue algae. This single celled algae is able to photosynthesize just like other plants which is also why the algae comes in a vibrant green color thanks to all of the chlorophyll pigment within it.

It has been found that spirulina has been consumed already by the Aztecs in Mexico claiming to have boosted their endurance and physical abilities when it came to physically intense exercises. In the past decade it had grown a lot in popularity partially because NASA a couple of years ago found that this algae could successfully be grown in space to be used by astronauts.

Other than that, spirulina is today one of the worlds most popular supplements and can nowadays be found usually in a powder or capsule that are eaten alongside a healthy and balanced diet.

More and more research is coming out exploring the variety of health benefits which this algae could bring about. Read on to find out all about them.

NUTRIENT PROFILE

Based on the composition of spirulina, it is estimated that a single table spoon of spirulina (7g) provides the following nutrients in approximate amounts:

  • 20 calories

  • 4g of protein

  • < 2g of carbohydrates

  • 1g of fat (Provides a 1.5 : 1 ratio of omega 6 and omega 3 fatty acids)

Apart from these macronutrients, spirulina is also a decent source of the following micronutrients which serve many different functions within our body

  • Vitamins: Vitamin A, Vitamin E, Vitamin K, Thiamine (Vitamin B1), Riboflavin (Vitamin B2) and Niacin (Vitamin B3)

  • Minerals: Copper, iron, magnesium, potassium and manganese

Apart from these nutrients, spirulina is low in sodium and cholesterol making it a health addition to our diets as a supplement. Overall, spirulina contains a couple of key active ingredients such as phycocyanins, fatty acids, proteins and the before mentioned vitamins and minerals which give spirulina its health boosting properties. Phycocyanins found in spirulina are specialized pigments found within the algae which give it its unique strong green blue color and also raise the antioxidant level of spirulina.

WHAT IS IT GOOD FOR?

High Antioxidant Profile

  • As mentioned before, phycocyanins found in spirulina are the blue-green pigments responsible for spirulina’s impressive antioxidant profile. By raising the level of antioxidants in our diet, our bodies are better able to fight off free radicals that otherwise result in oxidative stress and can over time cause real harm to our bodies cells and blood vessel's for example. In this way, antioxidants prevent the bodies inflammation levels from becoming too high and in this way protecting us from a myriad of chronic diseases that are brought about by high inflammation in the body.

  • If you are interested, I have previously written about antioxidants and how they work here

Supports Good Eye And Oral Health

  • Spirulina contains a high amount of zeaxanthin which is a plant pigment that has been shown to help support good vision and eye health by preventing age related vision loss and the development of cataracts

  • Other studies have also found that spirulina has potent antibacterial properties which could make it useful for maintaining good oral health by being able to reduce some dental plaque and lowering the risk of oral cancer among those who chew tobacco. Quite some research has been done on spirulina’s ability to reduce the growth of oral sub mucous fibrosis (OSMF) which is a type of pre-cancerous wound in the mouth.

Can Improve Heart Health

  • In some studies, spirulina has been shown to be able to lower total cholesterol, LDL cholesterol (the bad kind) as well as triglycerides. On the upside, it has the ability to increase HDL or the good kind of cholesterol. This makes spirulina a good natural choice for improving lipids found within our blood and in this way protecting our heart health by lowering the chances of developing stroke or heart disease, additionally because spirulina has the property of decreasing oxidation of LDL cholesterol as will be mentioned below.

Has A Positive Effect On Your Immune System

  • Researchers are proposing that thanks to spirulina’s high vitamin content, specifically Vitamins E, C and B6, that it could maintain a healthy immune system function. Additionally, scientists are uncovering that spirulina can enhance the bodies natural production of white blood cells and antibodies which fight off bacteria and viruses to keep our body healthy.

  • If you would like to know more about how to boost your immune system, I have written about this topic here

Protects LDL Cholesterol From Oxidation

  • In your body, fatty structures such as LDL cholesterol are prone to undergoing oxidation which is known as lipid peroxidation. This oxidation of lipids is a key factor in contributing to the development of many chronic diseases and conditions.

  • Researches are uncovering that spirulina could have potent effects when it comes to minimizing lipid peroxidation in the body, helping to lower levels of inflammation as well as protecting you from different chronic conditions.

Could Help With Reducing Blood Pressure

  • A couple of different studies have come to the conclusion that a moderate consumption of spirulina per day, roughly 1 tablespoon, has the ability to significantly reduce both diastolic and systolic blood pressure, which could be especially beneficial for people who suffer from high blood pressure.

  • It is believed that the mechanism at work here is that spirulina stimulates a greater production of nitric oxide in the body which works to relax and dilute our blood vessels and thus reduce blood pressure.

Could Aid In Reducing Anemia

  • Anemia is recognized as a condition where by a person has a lower red blood cell count and thereby has lower levels of the oxygen carrying pigment hemoglobin that is found within red blood cells. With lower levels of hemoglobin, your blood becomes less effective at transporting oxygen around the body meaning that your feel fatigue and a lack of energy most of the time.

  • In a study from 2011, 40 older adults which previously had a recorded history of anemia, took daily spirulina supplements and showed a increase in their red blood cell count and noted improved immune function.

Could Improve Muscle Strength And Endurance

  • When we exercise, we naturally cause some oxidative damage to our muscle tissues due to anaerobic conditions of respiration (when our cells produce energy when here is an absence of oxygen). This oxidative damage, can greatly contribute to muscle fatigue and a poorer endurance which can hinder the athletic performance of athletes.

  • Intaking spirulina has been found to minimize this damage among athletes while also improving their muscle strength and endurance by increasing the oxygen uptake ability of our muscles.

Lowering blood sugar levels

  • Although most studies based on the effect of spirulina and blood sugar levels are based on animals, there is also some evidence starting to emerge to support that link in humans. In study participants who took spirulina supplements daily showed a reduction in fasting blood sugar levels among people who have type 2 diabetes. On the other hand, spirulina showed to have no impact on the blood sugar levels after a meal (after eating).

Could Improve General Mental Wellbeing

  • Spirulina has been found to contain the amino acid tryptophan which can naturally increase the amount of serotonin being produced in our brain. This discovery could potentially make spirulina useful for treating different mood disorders such as depression, bipolar disorder, anxiety disorders or schizophrenia, however more research is currently needed for this.

POTENTIAL RISKS OF USING SPIRULINA

Although spirulina is considered to be generally safe to eat and consume, there are a couple of things to watch out for:

  • During the growth cycle of spirulina, it may accumulate heavy metals, dangerous bacteria or other particles which can be harmful to our liver.

  • Spirulina also has a blood thinning effect meaning that individuals with blood clotting disorders or those who take blood thinning medications should use it with caution.

  • People who have the genetic disorder phenylketonuria (PKU) may want to also avoid spirulina because it contains the amino acid phenylalanine that can be harmful to people with that disorder.

  • People with certain autoimmune disorders may also have negative reactions to consuming spirulina.

  • Some food experts claim that spirulina naturally contains vitamin B12 that is crucial for our health in order to make new red blood cells, however spirulina does not contain vitamin B12, it is only suggested that it contains a compound which is similar to vitamin B12 as we know it.

Some people experience some of the common side effects when consuming spirulina regularly:

  • Allergies

  • Headaches

  • Sweating

  • Muscle pain

  • Issues with sleeping

HOW TO USE IT

Some people may not be a fan of the slightly bitter or earthy flavor of spirulina, which is why I have included below some more apetizing and convenient ways of using spirulina in a healthy moderation:

  • Adding it into smoothies (check the serving size on the back of the packaging)

  • Sprinkling it on top of soups

  • Mixing it in with oatmeal and adding sweeter toppings to balance the flavors

  • Mixing it into baked goods

  • Some people prefer to just drink it straight by mixing it with water

As a general point to consider, don't use more spirulina than what is suggested on the back of the product. There is no official serving size recommendation for spirulina, so I would say to start small such as half or one teaspoon and seeing how you feel afterwards.

🧠 KEY IDEAS

In this blog post we have taken a look into one of the worlds most popular food supplements - Spirulina. We have uncovered what spirulina actually is, what are the various health claims about it and lastly went through some safety recommendations and ideas for using it.

✏️ REFERENCES

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Beauty & Wellness Taya Bregant Beauty & Wellness Taya Bregant

Aromatherapy - What Is It & What Is It Good For?

A couple of days ago I become interested in learning and writing a piece about aromatherapy and how natural plant essences such as essentials oils can be used for healing and medical purposes.

Therefore in this blog post we will be taking a look into what aromatherapy actually is, how it works and brings about its acclaimed health benefits, as well as going through the various benefits and different uses that is offers. Lastly we will conclude with a useful rundown of the most commonly used essential oils within aromatherapy and look into what kind of exact effect they have on our body and mind.

I hope you find this piece useful and interesting, something a little different 🌺

WHAT IS AROMATHERAPY?

Aromatherapy is considered to be a type of practice or therapy which focuses on using natural aromatic plant extracts and essential oils to promote good health and wellbeing. It is proposed to positively impacts both our mental and physical wellbeing through different mechanisms of use of the essential oils.

But what exactly are essential oils?

Essential oils are concentrated plant extracts which can be produced via distillation from various plant parts such as the flowers, bark, roots, peels, petals or leaves. They are derived from the plant cells of the tissue they are extracted from and because they are highly concentrated they have a potent smell. Essential oils are considered “essential” because essential oils are derived from the essence of a plant which is considered to be the life force or smell containing part of a plant. Once the essence is extracted from the plant, it is considered an essential oil. To produce an essential oil, it takes a large quantity of the plant since you have to extract the essence of the plant which is found in small quantities within the plant and is known to perform other functions for the plant.

BRIEF HISTORY

Aromatherapy is believed to have been used already for 6000 years of human history, where evidence of its use has been recorded within ancient cultures of China, India and Egypt. These ancient cultures had incorporated vibrant plant essences and oils into balms, oils and resin which where then used for medical or religious regions in order to provide physical, emotional and mental benefits.

It is believed that the Persians in the 10th century and possibly even before that had invented the distillation of essential oils in order to extract them from plant materials where only around the 18th and 19th century, french and german physicians started to recognize the noticeably positive effects that such essential oils could bring about to the wellbeing of people.

Around the year 1937, a french perfumer and cosmetic chemist had coined the term “aromatherapy” which he then documented the use of inside one of his books where he discussed the impactful effect that essential oils can have on a verity of medical conditions.

HOW DOES AROMATHERAPY WORK?

Aromatherapy is able to work by using our sense of smell as well as the ability of our skin to absorb substances topically. This kind of therapy uses a variety of different essential oils to achieve a specific type of mood or change within the body, and this can be done through using methods such as:

  • Essential oil diffusers

  • Bath salts

  • Inhalers

  • Facial steamers

  • Various different body creams, lotions and oils which have fragrance

  • Aromatic spritzers

It is believed that when we inhale the scent of essential oils these scent molecules enter our nose and reach smell receptors in our nose, which are directly connected to the olfactory nerves that are responsible for conveying electrical impulses generated from smells from our environment and relaying them to the control center which is the brain. In this way, smells which we smell with our nose can be converted into electrical impulses that are then able to travel to the brain for it to carry out a suitable response, such as secreting more or less of a certain substance or chemical.

Within the brain, it is believed that the olfactory nerves directly impact the amygdala and the limbic system which are highly involved with generating and remembering emotional reactions which could explain why smelling essential oils can elicit a change in our mood. It is also important to mention that by impacting the limbic system, it is not only helping to balance emotions in our body by also our heart rate, breathing patterns, blood pressure, stress levels, memory performance and fine tune the balance of our hormones.

Scientists are also uncovering that essential oil scents can also reach the hypothalamus which may then respond by secreting more serotonin molecules which elevate our mood and levels of feel good molecules.

When such oils are applied topically, such as on the surface of our skin, a similar response is likely carried out, except that the substances pass through different layers of our skin as well as hair follicles and glands, during which it is absorbed and is then able to relay that external information internally towards different parts of the body such as muscles or joints.

Important: It is also important to know that when using essential oils topically (on skin), to always dilute them with water before hand as otherwise they can sometimes irritate our skin since they are very concentrated.

USES AND BENEFITS

MENTAL BENEFITS:

  • Treats and reduces migraines and headaches

  • Soothing anxiety, stress and depression

  • Elevating our mood

  • Boosts feelings of general relaxation

PHYSICAL BENEFITS:

  • Improving pain management

  • Boosting sleep quality by reducing insomnia and fatigue

  • Reducing side of effects of cancer treatments such as nausea and pain

  • Helping those who have asthma

  • Fights arthritis by reduce joint soreness

  • Fights against viruses, bacteria or fungi

  • Boosting overall immunity

  • Improves digestion

  • Helping with issues regarding menopause

  • Reducing the intensity of menstrual cramps

  • Soothing muscular aches

  • Preventing hair loss

  • Possibly cancer

WHICH ESSENTIAL OILS TO USE?

Nowadays you can find a variety of different essential oils being used in aromatherapy and that are able to be bought in stores. Each essential oil is said to have a different effect and healing properties on the body, so below I have mentioned some of the most popular essential oils you can find and what their functions are for the body:

  • Tee tree oil: This type of essential oil is most commonly sourced from Australia and has been used for its antiseptic and wound healing properties already by Australia’s aboriginal people. Other than that, tea tree oil is also beneficial for acne prone skin thanks to its antibacterial properties as well as fighting of the fungus which causes athletes foot.

  • Lavender oil: Many people find the scent of lavender to be relaxing so it is often used to reduce anxiety and stress as well as promote good sleep. It also functions to relive headaches and migraines.

  • Eucalyptus oil: Smelling the vapors of eucalyptus oil can help clear sinuses in those who have a cold or flu.

  • Lemon oil: Lemon oil is known to be a mood booster as well as being able to relive symptoms of depression and high stress levels.

  • Peppermint oil: This kind of essential oil when combined with eucalyptus had also been shown to help with treating the flu or colds as well as being able to relieve headaches when applied topically on the forehead.

  • Citronella oil: Citronella is a relative of the lemongrass plant and is well known for its insect repelling properties so it is commonly added within insect replant sprays and candles.

  • Clove oil: Clove oil is known to have antimicrobial, antioxidant and anti fungal proprieties with which it is able to reduce likelihood of vomiting and nausea as well as acting as a topical analgesic (pain killer) which can help with toothaches.

  • Rosemary oil: Rosemary oil is often added into shampoos and hair oils in order to stimulate healthy hair growth. Studies have also shown that rosemary essential oil can boost memory retention, prevent unwanted muscle spasms as well as supporting the nervous and circulatory systems.

  • Basil oil: It is used to sharpen mental concentration and alleviate some of the symptoms of depression as well as helping against migraines and headaches. It should however be avoided during pregnancy.

  • Bergamot oil: Some studies are indicating that bergamot essential oil can be useful for the urinary and digestive tracts as well as being able to help with skin problems when combined with eucalyptus oil such as those caused by chicken pox.

  • Chamomile oil: This essential oil can be useful for treating skin conditions such as eczema.

  • Thyme oil: Thyme essential oil is known for reducing general tiredness and stress levels throughout the body.

  • Black pepper oil: This spicy smelling oil can positively stimulate blood circulation and reduce muscle related aches and pains. When combined together with ginger essential oil, it has the ability to reduce pain related to arthritis and in this way improve flexibility.

When picking and buying essential oils, here are some things you should keep in mind:

  • Choose a reliable company: When picking an essential oil company make sure to choose a brand which is reputable in this field and has been doing this for several years.

  • Looking at the labels: Make sure that it is purely just essential oil that it inside and not some diluted version of it or just a “fragrance oil”. Make sure that it is 100% essential oil.

  • Choose essential oils which come in dark glass: By packing the oil within dark colored glass, it allows the quality of the oil to remain higher over time since sunlight does not damage it over time and also the oil is not able to dissolve the glass.

  • Comparing prices: Certain types of essential oils are naturally more expensive due to their production process or limited supply. More expensive oils such as these are sandalwood and rose oils so if you find such types of oils going for a very low price, double check the quality.

PRECAUTIONS AND SIDE EFFECTS

Aromatherapy and essential oils are considered generally safe to be used however there are still a couple of precautions to keep in mind when using them especially if alongside them you take any prescription medications.

Make sure to keep the following precautions in mind:

  • Always dilute the oils with some sort of neutral oil or by putting them in a diffuser as applying them directly onto the skin will likely irritate the skin since they are very concentrated.

  • Pregnant women as well as children should use essential oils with caution and for children, certain oils should never be swallowed.

When using essential oils, some people may also experience some of the following side effects, so if you do experience them, stop using the essential oil and ask your doctor about it.

  • Skin irritations and rashes

  • Excessive headaches

  • Asthma attacks or breathing difficulties

  • Allergic reactions

  • Nausea

  • Irritating the eyes or mucous membrane in the nose

⭐ KEY IDEAS

In this blog post we have discussed about the topic of aromatherapy, beginning with explaining what it is and how it works and then diving into the powerful effects it can have on the body and mind. We concluded with going through the most popular types of essential oils that are available and what kind of effects they have on our wellbeing as well as some general precautions when it comes to using them

✏️ REFERENCES

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