Think Tank: The Neuro Blog
5 Tips to a Better Mental Health (Part 3 of 6)
In recent years, the issue of mental health has been given the spotlight and the importance that it deserves. Now more than ever, a lot of people, from companies, to international institutions and individuals from different age groups are understanding the importance of mental health and taking an active stance in taking care of it, and rightly so. Why do you need to take care of your mental health? Mental health is defined as “the state of successful performance of mental function”. Optimal mental health leads to a ton of benefits - a healthy and productive individual, enriching interpersonal relationships, and the ability to adapt to life’s situations - good, bad and worst. Your mental health should be a priority because it has a lot to do with the way you feel, the way you think, and the way you think of yourself and of others. “Focusing on mental health” shouldn’t be limited to going on retreats and “wellness weekends” every now and then anymore, rather it should become more of the little things that you do for yourself on a regular basis that accumulate and provide you with a sense of purpose and security. Although there still remains the stigma on mental health issues, every person wanting to learn more about how to focus on his/her mental health is a huge step in the right direction. How can you take better care of your mental health in 2021? Here are 5 easy ways you can start with: Commit to doing 1 act of self-care DAILY Knowing and being okay with the fact that you need to take care of yourself is important. It’s not about being selfish or being oblivious to other people’s needs; it’s about you taking time to work on yourself and making sure that you’re okay so you can be there for others. Instead of seeing self-care as “me first”, think of it as “me too”. As much as you try to downplay it, how can you be a source of joy and happiness for others if you’re broken and empty on the inside? Remember to take time for yourself each day and do something that you genuinely love and enjoy. A warm bath at the end of a long day, a basketball game with friends, a nice nap, a spa day at the end of a productive week, or a few minutes of calm and clarity through meditation before you start your day. You can even set aside time to do that hobby you’ve always wanted to try! You can also take a few minutes at the end of your day to recall the things you are grateful for. Free mobile apps like this and this make it convenient for you to list down the things you’re grateful for. Habits like this shift your mindset and let you strike a balance between the good things from within and the bad things from without. Disconnect to connect Social media has a lot of benefits; it allows people to connect with others and bridges that physical gap by providing a virtual bridge. However, social media can also be detrimental to your mental health, especially if left unchecked. For some people, especially younger ones, the use of social media went from being optional to being “virtually mandatory”. A quick scroll through your Instagram feed can distort your sense of self because all you can see is a fake version of what other people’s realities are. For the sake of your mental health, be aware of your bad phone habits and take control of them! Try to limit social media use to a few hours a day and set “phone-free” zones in your house and make sure everyone follows it. When things become better pandemic-wise, use such time to physically spend time with friends and loved ones. Take a moment to connect with nature Regardless if you’re an outdoor type of person or you prefer to stay at home and indoors, nature can do a lot for your mental health. More and more research suggests that spending time with nature can be an amazing boost for your mental health, in fact, just 10 minutes of looking at or being in nature can already reduce your stress levels! If it’s allowed in your area, dedicate at least 10 to 30 minutes of your day being in and with nature like taking a stroll in a nearby park, or soaking in the sunshine in your porch. You can even organize a hike for you and your friends. You don’t need an entire garden or forest to “be with nature”, even a tiny houseplant or a patch of flowers at home will do. Seek help when you need it It’s high time that you understand that seeking help is not a sign of weakness, but rather a sign of strength. If you’re okay when people who want to get better at sports get coaches who teach them ways to improve their skills and performance, then it shouldn’t be any different with people who want to get professional advice to help them with their mental health. Opening up to someone, may it be a close friend or a professional, can help lift the weight off your shoulder should you need help with it. These people, because they have your best interest in mind, can give you a new perspective on things which may help you make better sense of what’s happening. Start today How many times have you postponed “you” because you’re needed by someone else or somewhere else? For 2021, no more dilly-dallying and no more “reserving this for later”. You’ve taken well enough screenshots of things you want to do and try for yourself and it’s time to make them happen. Take them out of your gallery and set those things into action. Don’t wait until you’re in a mental health crisis before you realize that you need to take action. Each day that you invest in yourself is another day that your future self will thank you for. In 2021, keep in mind that “doing your best” shouldn’t mean driving yourself to the point of mental exhaustion. Be kinder to yourself and acknowledge your strengths and your wins. Be your own cheerleader and supporter rather than your worst critic. Head off to 2021 knowing that you’re ready because you’ve got your back. That’s it for part 3, see you in part 4! Hero Image by Tim Mossholder on Unsplash
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Take your Nutrition and Fitness to the Next Level with these 3 Tips. (Part 2 of 6)
2021 is fast approaching and for sure with it will come challenges and changes to different aspects of your life. This second installment of our “Level-Up Series” focuses on an important aspect of your life - your fitness and nutrition. But before discussing the specifics of this, let’s first ask an important question - why are you doing this, anyway? Knowing your “why” In any endeavour, knowing and becoming very clear with your purpose is very important. Having a “why” and understanding it may be one of the most, if not the most important step that you can do to jumpstart the process to a better you. Most people are consumed with the “how” of the process and are eager to do everything all at once. When the heat of the moment dissipates and all the excitement and hype dies down, what are you left with? When things become difficult, because they will at some point, your “why” will ground you and give you perspective. Knowing your “why” will help you be better in handling stress and difficult situations. You’ve decided that you want to take things to the next level in 2021 - the most important question is, why? Take a moment to quiet down your thoughts and zero in on your purpose, write it down and make sure that you take it to heart because it’s going to help you make good progress in your journey up ahead. Now onto the first topic! How can you take your fitness and nutrition to the next level in 2021? Here are 3 very simple and easy tips you can incorporate in your life: Engage in a sport, a physical hobby or a workout routine Most people don’t want to work out because it’s “too much work”. While this may be true especially for very busy individuals, the benefits of being physically active should never be overlooked. There are people who start a program with so much enthusiasm but find their drive tapering down due to difficulties such as injury, schedule problems, lack of motivation, etc. A most common reason behind this is that the workout they’re doing is not suited to them. In order to avoid this, try to find a workout routine that works for you - your body type, activity level, lifestyle, amount of free time and level of commitment. Take a moment to think these aspects through and consider them before you decide which routine works. Failing to do this important step will only set you up to fail, and you don’t want that. One of the most obvious advantages of playing a physical sport is its effect on the body. The best part of playing a sport especially if you do it to unwind or destress is you don’t even realize you’re making an effort to stay active, you just do it because it’s entertaining and fun. It doesn’t even have to be competitive sports, it can be any hobby that will involve you moving and your body making use of energy like biking, walking, dancing and even gardening! Meal planning Meal Planning doesn’t have to be complicated especially if you start with the basics. If anything, it can even take the stress out of thinking over and over “what’s for dinner?”. To begin, you may want to start your planning on a weekly basis just to get the habit started. Obviously, you will have to do your own grocery so you can also make sure to not get food items you’re trying to stay away from. Remember, you can’t eat or drink something that’s not there. However, meal planning doesn’t always mean you have to have every meal a healthy one. Aside from that being overly positive, it might also be frustrating for you if you go “out of plan”. Eating a salad one time won’t make all your health problems go away inasmuch as eating one unhealthy meal doesn’t make you an unhealthy person per se. Include in your plan a day when you can order take out or eat out. This way, you won’t deprive yourself of the experience to the point of going back to square one. Do your research on meal prep guides and tips to make sure you’re getting all the necessary help you need to make your meal planning adventure a success. There’s a ton of resources on the internet on meal planning, take advantage of these meal planning ideas and other free resources to start strong and get better. You’ll definitely notice a change in your dietary habits as well as in your savings. Quit one unhealthy food item for a whole year This is very simple, you just pick one food item that you like eating/drinking and make a commitment to not consume that for the whole of 2021. You don’t have to start with the food item that you most love as that would make it very challenging and might be difficult to sustain. Say for example that three of your most unhealthy favorites are: pizza, soda (carbonated drinks) and fries, in that order. The best bet would be to go for the second one - soda. You have to make a commitment to yourself to not drink carbonated drinks for one whole year. Deciding that you’re going to stop eating something that you absolutely like for 365 days may be difficult, but not impossible. Some people would say that cold turkey is not the best way to go and would only set you up for defeat in the long run. This tip, however, doesn’t encourage you to quit an entire category of anything, for example, “no sugar” or “no carbs” entirely. It’s about breaking one bad habit in terms of the food you consume one at a time. In essence, it’s like the best of both worlds, you quit one unhealthy food cold turkey, yet you take “baby steps” in breaking your bad food habits, one at a time. Say, for example, you choose (or rather, not choose?) soda for 2021, this exercise is meant to desensitize you and lessen your craving for sodas in the years to come. The hope is, you may want a sip every once in a while just for taste, but you won’t go back to craving and looking for it again like you did before. Your nutrition and fitness are among the most important aspects of your life that should always strive to be better at year after year. Your physical body will only be able to perform better if you take care of it, nourish it and give it the proper attention it deserves. That’s it for Part 2. See you in Part 3! Hero Image by Brooke Lark on Unsplash
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Ready to take things to the next level in 2021? Start with these 5 things. (Part 1 of 6)
New years are always a good thing; it’s a symbol of new beginnings, of moving forward, and of progress. It’s a reminder that no matter how broken you think you are, you get to have another shot - you can right the wrong and put one foot in front of the other, hopefully towards the right direction. This year sure have made you aware that you’re stronger than you ever were and capable of doing so much more. As you gear up and get ready to leave 2020 behind, have you ever asked yourself: “what’s the one thing I did in 2020 that I absolutely don’t want to do anymore next year?” Or maybe, what’s the one thing I did this year that I’d like to do more of in the coming year? You’re here, you’re strong, you’re ready - now what? Don’t let your momentum go to waste! Harness all that positivity brought about by looking forward to the next and buckle it up with all the grit you’ve developed from 2020’s challenges and use it to take things to the next level in 2021. Not sure where to start? Here are 5 things you can start with: Nutrition and Fitness Don’t ever get tired of being reminded that “health is wealth”, because it is and you know that it is. You can’t do anything when you’re lying sick in bed. You definitely won’t be able to reap the fruits of your hard work when you’re too weak to enjoy them. The good thing about taking your nutrition and fitness to the next level in 2021 is, it doesn’t need to be time-consuming, costly or inconvenient. This is an aspect in your life that’s only going to get better as you put effort into it. There’s no losing when you’re healthy, and the first step to ensure that is to pay attention to what you do with your body and what you put in it. Mental Health and Self-Care You can’t give from an empty cup, that’s a plain and simple fact. Most of the time, you are your worst critic and you’re not even aware that you are. Your mental health is very important because it affects the way you feel, the way you think, and the way you relate to yourself and to others. It has a lot to do with how you handle daily stress in your life and how you process emotions. Making an effort to improve your mental health makes so much sense if you realize how this impacts the quality of your life. Productivity This one may be a bit of an extreme for some people. Some people may have been “too productive” during the past year to the point of feeling burnt out, or “not productive at all” because of too many distractions and disturbances. Regardless where you are in this spectrum, it’s not too late to change. It’s never too late to lay down your priorities and goals, figure out the best way to achieve them, and decide which among those you want to knock out first. Career For some people who work in industries hugely impacted by the pandemic, 2020 might be one of the worse, if not the worst year, ever. A lot of people have been laid off, demoted, working hours reduced or other benefits put on hold or taken away. 2021 gives you a chance to reassess what you want in life in terms of career. If you’re unemployed, maybe it’s a chance to revisit your steps and see how you could use what happened to propel you in the right direction. Take one step backward, then 2 steps forward. If you’re employed, ask yourself: are you really where you want to be? Relationships With social distancing and lockdown regulations in place in many areas all over the world, 2020 sure took a toll on a lot of relationships. While it may be true that technology helped a lot in bridging the “gap” with the virtual meetings and conversations happening, there is still nothing better than a face to face conversation with another human being. The reactions and expressions are real-time, and you don’t have to worry about a crappy internet connection or forgetting to unmute! In 2021, and assuming (and hoping) that situations will slowly go back to normal, it might be time to reconnect with people who are important to you and rethink who among them are you willing to go that extra mile for to keep in your life. This article is the first of a six-part series which aims to open a more in-depth discussion on each of the above aspects. “Leveling up” may sound intimidating and scary, but it shouldn’t. Similar to the online games that you play, you need to “be more” as you make progress. Your character has to be stronger, better equipped to face the villains and move on to the next. You hope that 2021 will be so much better than 2020, but the question is, how will 2021-you be better than the 2020 version? Hero Image by Xan Griffin on Unsplash
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3 Things that 2020 has (hopefully) taught you
You are almost to the end of this indescribably unpredictable year that is 2020. All year round, just when you think you’ve had the worst ever, this “absolutely no one’s favorite year” will hit you with just one more of its finest. When you look back on the year that was, you think to yourself “what in the world just happened?!”. It’s almost as if it passed you by in a blink of an eye yet so many things changed. That nagging feeling that you’re waking up to the set of every dystopian movie you’ve ever watched, or that hollow pit in your stomach every time you see the news and something more horrible than the last happened, are only among the things you’re really not looking forward to anymore. But hey, you made it! Bruised, shaken and a little broken, maybe? But an amazing survivor nonetheless! You won’t challenge this year (and all the coming years) to “bring it on” or “come at me, see what happens” but you already know you’re stronger than you ever gave yourself credit for and you could probably survive a zombie apocalypse if the world ever comes to that (not that we’re giving 2020 any more ideas). Before you go marching into the next year with your head held high, you might want to take stock of what happened and pause what lessons you can take with you as you move forward. No matter how cruel 2020 has been for a lot of people, it can’t be denied that it did teach you a lot of invaluable lessons that you probably would not have learned had you been living in your comfort zone all this time. Health is indeed wealth (mental and physical) This is probably one of the oldest and most used cliches in the book, but 2020 taught you that this is absolutely true. How many times did a common cold or a cough paranoid the living daylights out of you this past year? Didn’t you just finish that bottle of multivitamins in your counter that would have probably just expired had it been any other year? An increasing number of people’s opinions on wellness and nutrition has shifted during the pandemic and are now taking their overall well being seriously. You were somehow forced to revisit what food and drinks you’ve been putting in your body this whole time and made some changes around how and what you eat. Because of the sudden surplus of time in your hands, you’ve finally had the time to be physically active through home workouts online. You’ve also learned that your mental health is and should be a priority. Everything starts with the mindset and it’s an essential ingredient to everything you want to happen in your life. Toxic positivity is a real thing and hopefully, you know better than to feel forced to act and be okay if you’re not. You’re aware that you can’t give from an empty cup, and you know full well that every good deed starts from yourself. It’s okay to slow down sometimes Who would have thought the world would go on lockdown? Seriously. The most recent historical example similar to what the world has just experienced happened in 1918 during the 1918 flu epidemic. No one from today’s generation ever imagined that huge establishments will close down, countries will seal its borders, people will be forced to work from home, and everyone will be asked to wear masks outside! But, because of this situation, almost everyone was forced to “slow down” and take a break. You no longer need to rush to the metro or the bus station to catch the route going to school or to work. You no longer need to rush to meetings or travel for conferences and engagements. Suddenly, and probably for the first time for some people, you had time to be alone with your thoughts and reflect on the things happening around you. You finally had time to actually sit down, close your eyes in the morning, enjoy a hot cup of coffee and meditate before you start your day. Hopefully, even if things normalize slowly, you no longer need to go back to the old “always-on-the-go” you. Boundaries are important, therefore must be set and strictly observed in both your personal and professional life. You’re (so much) stronger than you think If there’s only one thing that 2020 should have taught you, it should be this - you are here, you have made it and you are definitely stronger than you think. The fact that you’re there reading this article is already a testament to that. Did you ever think you’d survive everything you’ve just survived? Well, guess what? Even if you are your greatest critic and you bet against yourself in the beginning, it doesn’t matter. Because you’ve proven to yourself, in more ways than one, that “what doesn’t kill you only makes you stronger”. So go ahead and give yourself a nice pat on the back and say “good job bud, always knew you’d make it”. You are a winner in every sense of the word, and this is only the beginning. 2020 is a force to reckon with, no one would dare deny that. It shook you and challenged you but hopefully pointed you towards the right direction. In 2021, make hugs count, conversations more meaningful, connections more authentic and adventures more worthwhile. You already know what you’re made of, what you’re capable of and what matters. What else is stopping you? Head off to 2021 with your head held high and your mindset game strong. This next year is going to be another opportunity to reach for that dream, work on that goal, and make it happen. Hero Image by Oleksandra Ivleva on Unsplash
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4 Body Weight Exercises You Should Start Doing Today
Whether you’re a seasoned athlete with a lot of experience working out, or you’re a couch potato and your definition of “high intensity” is brisk walking from the fridge to the living room, there is a workout that you both can do depending on the “intensity” - bodyweight exercises. What are bodyweight exercises, anyway? Bodyweight exercises are exercise routines that essentially use a person’s own weight as a resistance to gravity. This means you only need yourself to workout, no need to go to the gym or train with fancy equipment. You just need you and your willpower to get moving. You don’t need any membership, no need to buy anything and no need to drive anywhere. It is a type of workout that you can do (almost) everyday, save for recovery days to give your body the chance to rest. In addition, the intensity of the bodyweight workout that you do can be customized according to your fitness level. You don’t even need to have loads of free time to do it! Some bodyweight workouts can be done in as short as 15 minutes. Hopefully, that ticks majority of the items in your “I-can’t-because…” list. Doing bodyweight exercises has a ton of benefits. It helps build strength and endurance so you won’t have to lose your breath everytime you run a single flight of stairs (which you really should do because seriously, do you really want to be with several people in a crammed elevator space? yikes). It also helps balance and mobility, and if you’re consistent, you’re very likely to see results! Pumped-up yet? Here are some bodyweight exercises that you can try: Planks Planks are simple exercises designed to build stability and increase strength. It may look easy, and it may be easy to hold the pose for a few seconds but doing a plank in correct form for a long period may be difficult, especially for beginners. That’s okay! You can always start with shorter versions and increase the time as you go along. Another good thing about plank is, you can do it whenever and wherever! Try doing one for every hour you’re working and you won’t even notice you’ve done 8 minutes worth of planks in a day. If you get tired of doing the usual plank, you can try other varieties to make your routine more interesting and challenging. Push-ups Push-up is a very popular exercise. This is one exercise almost everyone has heard a lot of times in their lifetime. While everything thinks they can do a push-up, not a lot of people execute push-up in the correct form. To be fair, it does require a certain level of strength and can be difficult for the first few times. There are push-up variations that can be done by beginners though, so nope, still no excuses! If done correctly, push-ups can help a great deal in increasing muscle tone and strength, as well as improve cardiovascular health. Who doesn’t love a stronger heart? So drop and do 20! Squat Squats are an amazing exercise that work a lot of your upper and lower body muscles. While some people use squats as punishments, the muscles you develop doing this form of exercise actually helps you and make you stronger as you do normal activities everyday like walking, running, or carrying heavy items. Similar to the suggestions above, squats can be done anywhere and anytime! How about after you do the one minute plank, you add in a one-minute squat as well? Your stronger core and your healthier weight will surely thank you after. Burpees Okay, agreeably, this one might be a tad challenging. But who doesn’t like a good challenge, right? You are not born a quitter, and a burpee shouldn’t make you one! Burpees can be intimidating and can make you want to tap out, but once you know the benefits, you might just have enough energy to do one more rep. Burpees offer a full-body workout, ladies and gentlemen. It makes your muscles stronger and builds endurance in both upper and lower bodies. On top of that, a burpee done right works the muscles in your legs, buttocks, hips, abdomen, arms, shoulders,and chest. A 125lb person who does 20 burpees for 1 minute burns approximately 10 calories. If you add this to the number of calories you burn doing all the above exercises for 1 minute daily, how much do you think that would add up in a week? A lot. Itching to add more bodyweight exercises in your routine? Here are a few more ideas to add to your list. Go ahead and get your body moving and your heart racing with these body weight exercise suggestions. Don’t forget to increase the intensity as you become more pro and used to the beginner levels. Give yourself a little self-love by taking care of yourself more and actually moving. 2021 is just around the corner, don’t you want to leave all those unwanted and nasty bad habits behind and start fresh with better ones? Hero Image by Meghan Holmes on Unsplash.
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3 Ways to Shift Your Mindset (because it matters!)
How many times have you counted yourself out of something because you feel, nay you think, you can’t do it? How many opportunities for promotion or job opportunities did you flat-out not apply for because you think you’re not qualified or good enough “yet”? How many times have you hesitated to volunteer an answer or opinion in fear that you may be thought of differently or be judged for it? In most of these scenarios, your mindset and how it is framed went in your way and influenced the majority of the decision-making process that happened. Mindset is defined as a “person’s world view and core assumptions”. It is the lens with which we see and assess that world outside of ourselves and how we relate ourselves to that world. It affects everything - our self-esteem, our self-worth, our careers, our relationships, our interactions and at a psychological level, even our health. Standford Psychologist Carol Dweck says that your mindset plays a huge role in whether or not you become successful. Your mindset, depending on whether it is “fixed” or “growth”, determines how you process and respond to situations. A fixed mindset lets you believe that your qualities and traits are definite and can no longer be changed. For people with fixed mindsets, success is usually measured against a fixed standard, and anything below that standard is considered a failure. A growth mindset fosters the idea that learning, development, growth and experience develops through time. It welcomes challenges and lets you see the value of the journey and how it relates to the destination. For example, you’re in a competition and you made it to the last round along with other competitors. You know you gave your absolute best in that last round, but someone else won instead of you. A fixed mindset will make you feel you’re a failure because you didn’t make it, you didn’t win and you didn’t get the title in spite of your hard work. A growth mindset, on the other hand, will let you look within yourself and reflect on what happened. You recognize that losing doesn’t make you a failure, it only gives you more insight as to what you can do better the next you want to try. Can you shift your mindset? Absolutely! But since your mindset is a product of decades worth of conditioning starting from the day you were a child, it would take a lot of willpower and effort to shift it. Here are 3 simple ways you can start doing today: Be Kind to yourself Most of the time and you may not even see it, you are your worst critic. You are too harsh at yourself for failing but you don’t stop and appreciate yourself for your wins. You forget to take care of your most important ally - yourself. Give yourself the grace to try new things and explore new and unfamiliar territories - even if it means failing a few times. Set aside a few minutes in your day to meditate and take stock of what’s happening in your life and how much room to grow you still have ahead of you. Adopt a healthy lifestyle A healthy body is essential to support a healthy mind. Being mindful with what you consume is one of the simplest steps to self-care. You already know the drill - eat healthier, get some exercise in your routine, aim to have better sleep, etc. You already know what to do and how to do it, what else is stopping you? Surround yourself with people who lift you up Depending on where you are in life right now, you may have already accumulated a lot of friends. It may not be obvious, but the people you spend most of your time with tend to affect your mindset and how you see things in general. It’s quite difficult to be a hopeful star in the midst of discouraging black holes. Should you have any friends like this, you don’t have to ditch them, just try to spend a little less time with them and more with your friends who lift you up and support you. It is not to be misinterpreted that having a growth mindset means anyone can become a super genius or break records in their field because they tried - no. Growth mindset puts more focus on living up to your own personal potential. If it is in your potential to become the next scientist to come up with the next world-defining invention, why not? The world is not all rainbows, butterflies, unicorns and cupcakes - you already know that. Adopting a growth mindset doesn’t necessarily mean that things will always go according to plan, it means being able to adapt even if things are not okay and don’t go your way. So what if you fail sometimes? Pick yourself up, dust yourself off and have another go - only you can stop you. So, don’t count yourself out before giving anything a good try. Your mindset can either be the bridge or the roadblock that stands between you and everything you are meant to be. Hero Image by Franciele da Silva on Unsplash.
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5 Simple Ways To Start Eating Healthy
If there’s one good thing that recent events have taught most people, it’s that health is indeed wealth. Pre-pandemic, you’re probably oblivious to the fact that you’re taking the state of your health for granted. You pull work and leisure all-nighters on a regular basis, constantly eat fried and greasy take-out food, and exert very little to zero effort to be physically active. Until about 8 months ago when you had no choice but to be locked down and rethink your choices in life and basically come to terms with how vulnerable humans are against a virus. All of a sudden, a simple cold and sore throat get you all worked up and makes you load up on vitamin C and supplements to boost your immune system. With time in your hands, you found more ways to live a healthier and more active lifestyle. One of the backbones of a healthy lifestyle is eating healthy. Before you get intimidated, don’t take “eating healthy” the wrong way. It doesn’t automatically mean subscribing to a particular type of diet or depriving yourself of one (or more) category of food. It simply means paying close attention to the food and drinks that you consume on a regular basis. It’s about asking yourself every time you’re caught between ordering a side salad or fries, or maybe between a regular fries and large fries - which one is better for me? To prove that eating healthy isn’t time-consuming and complicated, here are simple ways to start (and sustain) a healthy eating lifestyle: Plan your meals and prepare your food We did say “convenient”, right? Firstly, there is nothing inconvenient about meal planning and preparing your own food especially if you know it so much better for you in the long run. Not only are you going to save a ton of dollars from constantly buying take-out food and dining out, you can also be sure that the food you eat is thoughtfully prepared. If you know you’re going to be busy and you might not have enough time to prepare food every day, try cooking in bigger batches and putting them in the fridge for you to eat later. A lot of inexpensive and very easy to prepare meals are out there - all you need is the commitment to try them out. Do a grocery run After you’re done prepping your menu, start a list of the ingredients you’re going to need so you don’t have any excuse not to pursue preparing your food. Don’t forget to read the nutrition labels of food items to make sure they’re as healthy as they’re claiming out to be. Stick with healthier alternatives for food items that you constantly eat, even for snacks. You can’t microwave a bag of popcorn for Netflix night if you don’t have one. Stock up on healthier snack options like raisins, almonds, low-fat string cheese, or edamame. Choose water over sugary drinks According to this article, sugared drinks are probably one of the unhealthiest things you can consume. They’re basically water loaded with a ton of liquid sugar. If consumed regularly and in large quantities, it is linked to numerous serious health issues. Did you know that a 17 oz soda may contain up to 210 calories? If you’re into counting your daily caloric intake, imagine how big a chunk that would take out of your daily allowance. If you’re thinking of drinking an orange juice, try having an actual orange instead. You can even bring a bag home and make your own juice. Again, opt for the healthier alternative if you have the chance. Water, on the other hand, is one of the things you should always make sure you have plenty of. Drinking more of it doesn’t just make you healthy, it lets you look and feel healthier too. Choose wisely As with almost anything in life, you have a choice. It’s true for most things and it’s also true for the food that you put in your body. It is your choice to order that big, fat, juicy hamburger with a side of fries and wash it down with a can of soda. The sad thing is, sometimes some people don’t make informed choices and end up later regretting the consequences of the choices they made. If you’re caught between one thing and another, choose wisely and make sure you make an informed decision. Is there a better option? A healthier alternative perhaps? Develop a “growth mindset” about eating healthy It is a cliche, but anything you put your mind into, your body can achieve. Living a healthier lifestyle and eating healthy are not one-time choices, they’re meant to be integrated into your daily life and in the way you do things. Developing a “growth mindset” allows you to understand that eating healthy and the ways to do it are not inconvenient, but essential steps for you to uncover the best version of yourself. It allows you to frame your thoughts positively and be okay with taking baby steps in the right direction. As the world opens up again and things begin to “go back to normal”, it is a hope that your health doesn’t need to take a back seat anymore. You’ve already made good progress and you shouldn’t have to stop just because you’re more “out and about” now. So, what are you waiting for? Get that grocery list going because eating and being healthy should have started yesterday! Hero Image by rawpixel.com
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5 Office Exercises to Keep You Healthy While Working From Home
How much of your time do you spend at work? An average person spends about one-third of his life or close to around 90,000 hours at work. This is already huge, but it gets even bigger if you factor in the time you spend getting ready and travelling to and from work daily. If you’ve been working from home as most people do nowadays, the time you spend “at work” can be longer or shorter depending on the boundaries and expectations you set for yourself. Although it shouldn’t be, working from home has somehow blurred the boundaries between work and life balance. According to a study that analyzed job industry trends for the past 50 years, 8 out of 10 Americans are involved in desk jobs. This may involve sitting for long periods of time, with very minimal requirement to move at all. Because of limited and almost repetitive patterns of movement, you have the tendency to develop work-related health issues which may include obesity and musculoskeletal disorders such as carpal tunnel syndrome and back pain. These work-related health issues are not only painful, they may also lead to other health disorders that may require a more serious medical intervention such as surgery. Before it gets to that, it’s good to learn more about them and see what simple remedies and lifestyle changes you can do to prevent them from happening. Here are some simple exercises that you can do at home to keep you moving and healthy: Squeeze a Stress Ball A handy stress ball is probably one of the most convenient, oldy but goody tools for exercise that you can use any time. When you’re on the phone or listening to a zoom meeting presentation, try squeezing a stress ball and doing at least 30 repetitions for each hand. Not only will your hand muscles and grip get stronger, you also release your stress. Stretch out your arms Stretching out your arms as well as your upper body can do wonders for your alertness and overall focus while working at home. A tricep stretch, overhead reach or upper body stretch can relax your tired muscles and reduce fatigue. Incorporate a few but consistent repetitions of these exercises in your workday and you’ll be surprised how it affects your energy towards the end of the day. Stretch your shoulders, neck and wrists Stretches that release your shoulders are important because they help ease and relax your shoulders from getting too tired and stiff when you slouch over your computer. A shoulder shrug every few minutes along with a gentle stretch to your wrists can relax your stiffed muscles almost immediately and allow you to type faster. Do a one-minute plank for every hour you’re working If your back can talk, it’ll probably hate you for sitting too long. Planks are great for strengthening your core, aligning your back and improving your posture. For every hour you spend working and typing away on your computer, do a plank for 1 minute. To make things more interesting, you can switch from traditional planks to side planks every other minute. It doesn’t matter if you do the plank at the start or at the end of the hour, what matters is you commit to doing the whole minute every time you need to. That may only be 8 full minutes if you work for 8hrs, but something is always better than nothing, right? Rest your Eyes The word “exercise” probably doesn’t apply to the eyes in the strictest sense, but we can all agree that the eyes probably do majority of the “work” when we’re working, so they deserve a lot of TLC too. Try doing the 20-20-20 rule which advises that for every 20 minutes that you look into a computer, you loot at something 20 feet away for 20 seconds. You can also try to look at greenery or plants to relax your eyes as green is a soothing color to the eyes. Make sure to set aside time to do these stretches as you go through a day’s work. It might be difficult to stop especially when you’re in the middle of something and you’re on a “roll”, but make it a point to take breaks when you need to. It may seem counter-intuitive at the moment but knowing the risks to your health should make you think long-term. Set an alarm every so often to remind you that it’s time to get up and about for a few minutes. Although these exercises aim to keep you healthy and energized despite long hours of working, they shouldn’t be used as an excuse to keep working when you shouldn’t. Remember, there is such a thing as work-life balance and it still holds true even when you’re working 10 steps away from your bed. Keep in mind that one of the first steps to being and actually staying healthy, both mind and body, is learning to say no when you should. Fitness photo created by standret - www.freepik.com
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5 Ways to Handle with Holiday Stress
Well, would you look at that, a few more weeks and the 2020 Holidays are almost here. It’s like you woke up from New Year’s Eve, worked a little, blinked, got locked down, wore a mask, got locked down a little bit more and before you know it, you’re almost to the end of the year. For many, 2020 is a runaway winner for the longest and shortest year ever award. The holiday season, inasmuch as you look forward to all its merriment and supposed festive and enjoyable vibe, brings with it a slew of stress-inducing scenarios. Holiday stress can come in different shapes, sizes and forms. Whether it’s the inappropriate comments from friends and family about your weight, your work, status of your love life or the amount of stress you have to deal with doing all the meals, gifts and everything in between - you know it, you’ve heard it and you’ve had enough of it. Adding the inevitable COVID-19 stress into the mix and you’ll definitely find yourself asking - is there a way out of this? Here are some tips on how to handle the upcoming holiday season, and all the stress that go along with it: Stress may not always be the enemy You know very well that stress is all around you - it’s an inevitable part of life and it’s something that’s just always going to be there no matter what you do. According to psychologist and researcher Kelly McGonigal, your stress response is your body’s reaction to counter external risks and threats. Changing your mindset towards stress can change your body’s reaction to it. While stress may very well be inevitable, its harmful effects don't always have to be. Instead of seeing stress as something meant to bring you down, you can see it as something that allows you to rise to the occasion, an impetus signalling you to be better because you can. Planning is your friend As with any situation in life, anticipation is always one of the best things you can do to make sure you’re prepared. Plan ahead and take note of possible scenarios and have contingency plans for them. In this time of flight cancellations and lockdowns, keep yourself updated on last minute crucial information you might need. If you’re in charge of hosting dinners or throwing parties (subject of course to social distancing regulations in your area), you can start by planning your menu ahead of time. Writing them down and allowing yourself enough time for the grocery shopping, ordering and preparing will lessen the chances of forgetting anything. Make sure to allow time and resources for clean up too. Planning also means you have enough flexibility for changes and surprises. Life will always be life and it won’t be what it is without surprises. Have enough room in your plans for something unexpected and use the preparedness that you have to deal with it. Take advantage of responsible online shopping As if you need more reason to shop online, right? Holidays are a great time for awesome sales, discounts and other promotional offers that will probably make your bank account cry a little. Take advantage of these sales but make sure to be responsible. If you’re still scared to go out of the house and mingle with people but you still want to get your holiday gift game strong, there are a lot of online stores that you can shop at and they probably even have more options for you. Just make sure to be responsible - make a list and set a shopping budget. Setting a budget isn’t enough though, you need to have sufficient willpower to stick to it. Take control - it’s okay to say “no” How many times have you said “yes” when you meant to say “no”? How many times have you found yourself doing something or going somewhere just because you don’t want to offend someone? Saying “yes” when you don’t want to can make you resentful and overwhelmed. It may seem okay and harmless in small doses, but if these feelings pile on top of each other, chances are you have an emotional ticking time bomb in your hands. However way it explodes, it’s not going to be pretty. Take control of your life because it is yours and it’s the only one you’re going to have. Say no when you need to and agree only if you do. Ask help if you need to We’re always told “when the going gets tough, the tough gets going”. It doesn’t necessarily mean the tough needs to go alone, right? Sometimes even the toughest of toughs needs a steady hand to hold or a shoulder to cry on - holiday season or not. When things are becoming too much and it’s a little harder to bear, reach out to someone whom you know can help you clear your head. Your mental health should be a priority because that dictates everything. In conclusion, don’t let the stress of the upcoming Holiday Season get you down. Holidays are fun! It’s a season of being together, laughing together and remembering how everyone stood strong together. It’s a reminder that no matter how long/short this year was, there’s always new beginnings to look forward to. Hero Image by Clay Banks on Unsplash.
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