Think Tank: The Neuro Blog
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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5 Reasons Why You Should Meditate Daily
The mind is a complicated place. It is a haven for the good stuff like dreams, aspirations and visions. But sometimes (or most of the time, for some people), it can also be a space for negative stuff like anxiety, worry and stress. As if the world isn’t packed by enough stress-inducing events like adulthood, along came COVID-19. In a study done this year, 55% of Americans said that they are more stressed now and this is largely because of the pandemic. Given the circumstances, who wouldn’t be? Our minds are already loaded with stuff that doesn’t spark joy way more than Marie Kondo can hope to declutter. Is there a way to quiet down the noise and achieve inner peace? The answer is quite simple: meditation. Meditation is the process of training your mind to have the ability to focus and increase your awareness of yourself and your surroundings. It is an ancient practice that has gained popularity in recent years because of its effects on a person's overall well being. Why should you incorporate meditation in your daily routine? Here are 5 reasons why: Promotes better emotional health Stressors are inevitable. It’s pointless to even think about removing them from your life because it’s something you can never have control over. What you do have control over is the way you respond to them and process them. When you meditate, you center your thoughts into becoming more self-aware, you redirect your thoughts from a place of worrying to a place of being at peace with what’s happening around you. The less you worry about something, the less anxious you become. The less mind space you dedicate to these thoughts, the more space you have for positive thoughts such as a positive outlook in life. Helps manage symptoms of certain diseases There’s a growing number of research that supports the health advantages of meditation. While more research is needed to pinpoint these specific benefits, some research suggests that meditation can help manage symptoms of certain diseases like asthma, chronic pain, irritable bowel syndrome, high blood pressure and heart disease. It is true that meditation is not an alternative to the medicines administered to counter these diseases, but it can be a useful complement. Improves sleep Sleep is one of the body’s most important defenses against diseases. A lot of the body’s most important biological processes happen during sleep. However, it’s hard to sleep when your mind is overloaded with anxiety, stress and worries. What’s going to happen tomorrow? What if I don’t remember everything that I’ve just studied? When am I going to get a job? All these concerns, while valid and sometimes true causes for worry, hinder you from getting a restful and good night’s sleep which turns everything into a vicious cycle. You worry, you can’t sleep, you don’t do well during the day which makes you worry even more. By meditating, you rid yourself little by little of these anxieties, you free your mind of worries, making it easier for you to power down at the end of a tiring day. Helps open new perspectives When things become heated and difficult and you feel like there’s no other explanation or a way out of something, doesn’t it always help to step out, relax and get some air to clear your head so you can think clearer? The same thing happens when you go in and meditate. You declutter your mind and free up the space otherwise occupied by unhelpful thoughts and limiting beliefs. Through meditation, you will have the ability to see a situation from a different angle - something you wouldn’t be able to do had you not allowed your mindset to shift. Convenient, Accessible and Free You don’t need fancy equipment when you meditate. All you need is yourself, an area where you can be comfortable, and your willingness to let go. You don’t even have to spend anything! It also doesn’t need to be time consuming and does not usually need a lot of preparation time unlike most hobbies. Dedicate a particular time in your day when you can meditate - it can be when you wake up, during lunch hour or right before you go to sleep. Consistency is important in building a habit so try as much as you can to meditate during allotted time. Try doing it for a few minutes first, then gradually increase the duration as you become more comfortable in the habit. Inner peace, or peace of mind, Is the state of having mental and spiritual calmness in the face of stress. The operative phrase there is “in the face of stress”, because let’s face it, stress is here and it will still be here even if we’re long gone. The only thing we can do is to navigate around it and equip ourselves with the right tools like meditation so we can show up and do more. Hero Image by Jared Rice on Unsplash.
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3 Most Effective Dietary Changes for Better Energy
Let’s admit it, the best way to make sure you have all the energy you need in a day is to “live clean and eat healthy”. But in reality, how do you do it? One moment you’re oozing with so much energy and vitality, and another you’re feeling sluggish, slow and defeated. Is there a way to maintain the optimal amount of energy so you can always do more? The kind and amount of food that you eat are partly responsible for your daily energy level. If you consume the type and quantity of food that are appropriate to your activity level, then you can be more or less sure that your energy levels are sustained within the day. Here are some very easy and basic hacks that you can start doing today to make sure you’ll have plenty of energy tomorrow: Hydrate You do know that your body is made up of 60% water, right? Time and time again, you are taught that water is your friend and that you should drink more of it. However, because there are a whole lot more enticing options for liquid drinks, water tends to land at the bottom of the list. Some people even need to have an actual reminder in their schedule just to drink water! You’ll be surprised how many apps are developed just for people to track their water consumption and remind them to drink their next glass. You can say that water is boring and sugary drinks taste way better, but water has benefits you can’t deny. Did you know that dehydration can lead to a lot of health repercussions? According to studies, even mild dehydration can impair important brain and bodily functions which may make you feel beat, sluggish and tired. If you haven’t been drinking at least 8 glasses of water a day and you’re feeling tired easily, try stepping up your drinking (and not the alcohol kind) game and observing if something changes in your energy level. While you’re at it, why not download one of those water apps and see if it works? Ease your way into a diet We all see these different types of diets being advertised by whoever is famous on Instagram. While we don’t take anything away from these diet plans and we recognize that some of them may be backed by science and research, it is important to understand that altering your eating behavior drastically to lose weight may not be doing you and your energy levels any good. If you feel very strongly about a diet plan and you’re absolutely convinced that you should do it, try your best not to do it drastically and dive head first all at once. Keep in mind that insufficient calorie and nutrition intake can cause fatigue. Ease your way into a diet and gradually shift your eating habits in such a way that prepares your body for the change. That way, your body will have time to adapt to your new habit while sustaining the amount of energy you need to keep you going throughout the day. Consciously choose healthier options We’re not saying no to occasional binge eating sessions and food trips, because who doesn’t love those? But consuming deep fried, fatty food with a side of ice cream and fries then gulping it down with a sugary soda daily? Come on, even reading that makes you rethink your food choices. These unhealthy food choices play a huge role not just in your energy, but in your overall health and well being as well. Sugar crash is not a myth invented by moms to stop little kids from eating desserts, it’s real and it becomes more real for adults because it affects the quality of your day. It can make you unproductive, unable to focus and just overall distracted. “You are what you eat” - you know it very well but sometimes you forget to keep it in mind when you do your grocery runs. If you want better energy, you have to be ready and willing to consciously choose healthier options when it comes to your food and drinks. Start with checking out the Nutrition Facts (yup that black and white box at the back you’ve ignored all your life) of the food items you buy and compare which ones contain more of the good stuff and less of the unhealthy stuff. It’s time to stop consuming food or drinks that you don’t know what’s inside of. Do you research which items you should be getting more of, and get them. If you can, try to prepare your own food as well - not only will you save money from constantly getting take out food, you will also be more aware of what’s going inside your body. At the end of the day, the amount of energy you’re going to have is tantamount to the amount of conscious effort you put into getting it. The start will always be the hardest and there will always be obstacles, but knowing that you’re doing this to unlock a better version of yourself should be enough to keep you going. Hero Image by THE 5TH on Unsplash.
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6 Reasons Why You Should Chew Gum
We think we know a lot about gums, but what do we really know about gums? And what else don’t we know? Gums go way back, from tree barks to spruce tree resins, to the shape and form that we know gums today, it has evolved and adapted to the way we live and the way we move. From our childhood, we know that gums (or bubble gums) are these sugary, tasty confections our moms warn us not to eat too much of lest we run the risk of having a toothache. But now, gums are no longer confined to being just a sweet childhood treat, it has evolved into something that is functional and practical - a tool that we can use to do more. What else don’t we know about gums? Here are some seriously amazing reasons why you should include gum in your daily routine: 1. Reduces Stress This study wanted to find out if there is a correlation between chewing gum and reducing stress and guess what, there absolutely is! The first group of participants who chewed gum recorded reduced levels of stress while the second group who abstained from chewing gum recorded higher levels of stress-specific emotions like feeling tense. The next time you’re in for something stressful like presenting a business pitch or meeting the “parents” for the first time, grab a pack of gum and chew the stress away! 2. Improves Mood and Increases Alertness A study done to determine whether chewing gum has effects on mood and alertness actually proved that chewing gum is associated with improved alertness, and a more positive mood. Reaction times are also shorter even in more difficult tasks. The associated jaw movement was also linked to increased brain activity and reduced sleepiness. If you’re training for a sport and you need to be alert or you just need a quick mood boost on hump day, chewing a gum might just do the trick for you. 3. Improves Memory Chewing gum is also linked to better memory. As you chew, your heart rate increases which improves the delivery of oxygen in your brain. This becomes a potential enhancer to brain functions which leads to better memory and retention. If you’re preparing for an important business presentation or you’re studying for an exam, include a pack of gum in your preparation so you can remember the information better. 4. Burns Calories and Helps in Weight Loss Cravings, also known as your diet’s arch nemesis, is the one thing (okay, maybe 1 of 3) that stands between you and the body you’ve always wanted. How many times have you woken up in the middle of the night wanting a chocolate chip cookie, a bag of chips, or a slice of pizza? Reaching for a sugar free gum instead of sugary treats can help you ease these cravings and “signal” your brain into feeling full and satisfied. When you add the number of calories you saved yourself from to the number of calories you burn from the actual gum chewing, you might find yourself closer to your healthier weight goal. 5. Improves Oral Health and Hygiene Aside from the obvious benefit of keeping your breath fresh in time for that kiss, or preventing the person you’re talking to from “knowing” what you had for lunch, chewing gum has a lot of oral health and hygiene benefits. According to the American Dental Association (ADA), the physical act of chewing gum increases the amount of saliva in the mouth. This increased production helps neutralize the acid derived from food and reduces plaque which ultimately reduces tooth decay. Chewing gum (the minty kind) may not be recommended to replace regular brushing and flossing but it can certainly prove useful and handy in some situations. Make sure to keep a pack in handy, you’ll never know when a minty fresh breath can save you from an embarrassing situation 6. Fights Nausea and Motion Sickness Chewing gums can also help you fight nausea and motion sickness. Buccal absorption is 5x faster than drinking and swallowing so you can feel the effects faster than orally taken medicines. It’s also convenient to get and relatively less expensive than over the counter or prescription medicines. If you’re going on a road trip, a flight or a cruise, make sure to include a pack of sugar-free gum in your travel must-haves. If you are a pregnant woman who suffers from morning sickness, chewing a sugar-free gum may also help bring a feeling of normalcy into your routine. As with everything, it’s always best to check with your trusted medical professional to make sure that this is safe for you. Think about it, If you can get these amazingly mind blowing benefits from chewing gum, imagine how extra awesome it will be if the gum you’re chewing is packed with thoughtfully curated ingredients designed to boost your energy, drive your performance and enhance your focus? Oh, the possibilities! So go ahead, grab that gum, and do more.
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Quit These 5 Phone Habits To Destress and Focus
An average American spends about 5.4 hours per day on their phone, the majority of which is spent browsing social media sites. To put this in perspective, it’s equivalent to more or less 3 movies, give or take your entire work day minus the meal and bathroom breaks that you take, and the time it will take you to make a slow-cooker pot roast. When we look at it that way, it doesn’t seem a lot. No big deal. But if you multiply that number and compute how many actual hours you spend with your head buried in that tiny little screen over a certain period of time, the answer will probably blow your mind. As useful as smartphones are, did you ever feel that you’re becoming too dependent on it? At some point you feel incapable without it? On the flip side, whenever you do have your phone, and you’ve spent so much time being on it, you end up losing your focus and feeling stressed out? The truth is, you’re not alone. If you’ve accepted the fact that your phone usage is actually stressing you out and you want to make a change, good for you! Here are some phone habits you can start quitting today: 1. Using your phone while driving Obviously? Using your phone endangers you, the people in the car with you, the people on the streets minding their own business and other drivers on the road! Whoever is calling or texting - your partner, your parents, the guy you have a crush on, or even your boss, they’re not more important than your life, or the lives and safety of people you’re putting in harm’s way if you so much as take your eyes away from the road for one second. The National Highway Traffic Safety Administration (NHTSA) relates that in 2018 alone, a total of 2,841 lives were killed due to “distracted driving”. Texting, according to them, is the most alarming distraction of all. There is no negotiation and there is no ifs nor buts, do not use your phone while driving. It will not just save you stress and make you focused, it will save your life and that of others. 2. Mindless browsing Most of the time, it’s a cycle. You sit on your couch with the intention of reading a nice book while drinking a warm cup of tea, then you hear your phone’s notification. You think to yourself, “oh, this friend hasn’t posted a story in a while, let me go check it out”. You check the story and before you know it, something interesting catches your eye and down the rabbit hole of “suggested videos” you go. You sat there for 2 hrs mindlessly browsing while your book remained unread and your tea had gone cold. This cycle affects your state of mind in more ways than you care to admit. For one, you robbed yourself of the knowledge and experience that your book could have given you. Second, you end up feeling stressed out because “why in the world are the lives of these people look so much better than mine?!”. The next time you feel like grabbing your phone to look at more shopping sales to buy clothes you’re never going to wear or go on stalker mode to look at profiles of people you actually hate in real life, don’t. Breathe in and out and catch yourself before you go spiraling down. Phone apps and settings can only inform you how much time you spend on your phone, the action and the decision to put the phone down is on you. 3. Checking your phone AS SOON as you wake up Raise your hand if you’re guilty of this. Majority of people are, and some would even ask “well, what’s wrong with that?!”. What’s wrong with that is you’re opening yourself up to anxiety and stress at the start of your day! Having just woken up, you do not have the mental space needed to deal with these things yet. Seeing these things before you even get the chance to look yourself in the mirror and tell yourself how awesome you look will set your day to a bad start. If you must set an alarm, try using a real clock instead of your phone. If you’re brave enough and ready to get your phone distancing discipline to another level, don’t bring your phone into the bedroom. 4. Having TOO many apps you don’t use Look at your phone and count how many apps you use. Then look at them again and count how many you actually use regularly? Do you really need that many photo editing/shopping/delivery apps? The more apps you have, the more reason you have to unlock your phone every 10 seconds and the more reason you won’t be able to focus on the apps that are really helping you become more efficient and productive. 5. Taking photos of everything and posting everything online Having a phone makes most things easy, especially taking photos and updating your social media status. It’s okay if you’re fond of taking selfies, food photos and all that stuff. It only becomes a problem if you take hundreds of mirror selfies and post them all in an album called “Me” or you refuse to let people eat unless you have taken a photo of the food from all possible angles. Do yourself (and others) a favor and don’t do that. There is definitely so much more interesting about you and a selfie won’t probably give that justice. It’s also fine if you post what book you’re reading or you post about this exciting place you’ve visited. In some way, those posts may have enriched the life of the person who read it. The problem happens if you start airing your dirty laundry on social media, all for everyone to see and speculate about. Your problems, personal or otherwise, should be shared with people whom you personally know and care for you, not to your thousands of Facebook friends. In conclusion, smartphones (unlike Skynet) are not the enemy. They’re created to make our lives easier, more efficient, more fun and entertaining. It’s true that these phone companies and app developers do everything they can in their power to entice you into using your phones more often, but the decision to do such is, and has always been with you. Smartphones can only make you lose focus as long as you allow it to. If your mindset is all about taking control of your life and not allowing yourself to be stressed with what you see on that tiny screen, then so should it be. Hero Image by Rob Hampson on Unsplash.
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