After a Night of Drinking

You are probably highly familiar with the typical hangover that comes with a fun night of drinking, but, have you ever experienced increased feelings of stress and anxiety the morning after? This emotional feeling is so common that it has actually been named, “hangxiety”. Although there is no one reason why this feeling occurs, similarly to why there is no single cause of anxiety, doctors do have some theories! Firstly, according to Joseph Janesz, PhD, LICDC, after someone drinks alcohol, they will later undergo a withdrawal or a detox: it can actually take up to 8 hours to complete this withdrawal period. So, it is extremely common to feel excessively anxious or nervous during this time. 

Another reason could include the dehydration that comes with drinking excess alcohol. Dehydration is actually linked to feelings of fear and anxiety as the lack of water within your body can add stress to the body. Moral of the story, do not forget to drink a ton of water, whether you are drinking alcohol or not!

 Another reason could involve the poor decision-making that may come with drinking alcohol. I am sure many of us have made decisions that we may not normally make when not drinking alcohol. This may include “embarrassing” decisions, opting to overeat, or any other behavior that may be altered from drinking too much. Waking up in the morning and remembering those decisions can easily cause feelings of stress and anxiety. 

Overall, this is not to say you should not enjoy a night out with your friends and have a glass of wine or so. But, do be mindful that alcohol is a very common anxiety trigger. 

Late At Night

Do you ever notice that once it gets dark out, or once it is time to crawl into bed and relax, your mind suddenly races? It is actually extremely common to feel more anxious at night. So, why is this? One very large possibility is that at night you do not have the distractions provided for you during the daytime. Once you are in bed, alone with your thoughts, it is very easy for your anxiety to intensify and your mind to wander.

There is also the added factor of anxiety over not being able to fall asleep. As your melatonin levels increase during the night, the increased anxiousness may disturb your sleep cycle, allowing you to stress about the inability to fall asleep that night and the nights to come. If this is relatable to you, you are not alone! There are plenty of remedies available to ease your stress and anxiety at night, such as meditation, drinking warm tea or milk, putting away your electronics, or reading something light and happy before bed. For those who struggle with evening anxiety, something that may help is watching a tv show that is familiar or a comedy before bed and even writing down a plan for the next day to clear the mind. 

Ultimately, however, it is a very individual process finding what makes you feel safe and comfortable, so play around with calming night routines!

Health Symptoms

Another very common anxiety trigger, that everyone on this planet has probably experienced during COVID-19, is health anxiety. Typically, health anxiety is when someone who is mostly healthy worries that they have symptoms of some kind of sickness. This type of anxiety can certainly vary depending on the person; some people who truly suffer from health anxiety may undergo unnecessary testing or physician care, while others may constantly silently worry that they will develop a disease. Actually, 4-5% of the population suffers from health anxiety, and as we are all still uncertain about COVID-19, the number has probably risen. Especially during this time, it is really important to talk about how common health anxiety is and how to treat it! If this is something that you relate to, it may be helpful to seek help and identify your own triggers. 

Spending Too Much Time Alone

Although it is highly beneficial to get comfortable being by yourself, spending too much time alone can easily cause feelings of worry and anxiousness. According to Dr. Salcedo, an MD, a psychiatrist and the Medical Director of The Ross Center  “if you’re unoccupied, your anxiety has space to grow.” Spending too much time alone can lead to feelings of isolation, which can truly have a negative emotional impact. Further, social interaction is just as important as taking space for yourself, make sure to try to balance the two!

Nothing At All!

This prompt may seem confusing, but many people actually experience feelings of anxiety when doing activities that are extremely normal within their daily life; everything may seem to be absolutely fine, but it is not uncommon to still constantly feel stressed! This may be the most frustrating anxiety trigger, as you cannot determine the specific cause. However, a large reason as to why we experience anxiety is because we do not know our personal triggers, leading us to believe that these feelings stem from no apparent reason. Sometimes our sympathetic nervous system allows our body to have a strong reaction, even when we are not physically in danger. So, our bodies may react before our mind understands what is actually going on. 

There are countless anxiety triggers, and many of them can be individual to you! Anxiety disorders are the most common illness in the U.S and affects 40 million adults annually. So if you ever think you are alone with your feelings of anxiety, you absolutely are not! It is highly beneficial to learn about your own anxiety triggers so you can begin easing your symptoms.

How to Cope With Anxiety

Again, although coping mechanisms for issues of anxiety may be entirely individual, there are certainly helpful tips for the next time you experience an anxiety trigger. 

Try admitting that you are anxious, or experiencing certain uneasy feelings, and tell someone about it! So often we have too much pride to admit to others, and sometimes ourselves that we are struggling. But, this resistance only hurts us in the end. 

Take a walk outside and listen to your favorite music. Walking, in general, can be very soothing, especially if you are around nature. It is important to do whatever feels best for your body and mind doing high-stress scenarios, whether that be listening to music, watching a tv show, drawing, or anything else!

Stop whatever you are doing and go get some fresh air. Often we are so busy with deadlines and tasks that we do our anxiety multiplies. It can be very helpful to step away from anything you are doing and take time to acknowledge your anxiety. Also, getting some fresh air can be extremely calming and give you the chance to breathe.

Virtualize yourself in a calm situation. Sometimes when you feel overwhelmed it can be helpful to take a few deep breaths and imagine yourself peaceful and calm. Whether you picture yourself swimming in the ocean, laughing with friends, or taking a peaceful walk, just remind yourself that you can get to that calming place again. 

Write down your thoughts! Sometimes writing your negative thoughts down will help get them out of your head. It also may be helpful to write a list of things you need or want to do, to help you feel less stressed and more organized.

All in all, anxiety is very individual and can be triggered and relieved in very different ways. If these coping mechanisms do not work for you, there are many other ways to relieve stress and anxiety, you just need to try them out! Something that is entirely random, but works for some people when they feel overwhelmed, is grocery shopping! So, be gentle to yourself and remember that everyone experiences forms of anxiety as well.

Health Fitness Revolution: What drew you to the field of mental health and made you passionate about this work?

Dr. Andy Yarborough: An invitation to play basketball in India. I was there about 3 weeks, playing against India’s national team, junior national teams, and universities. We also put on clinics for lower, middle, and high schools. I had amazing experiences while there. I also witnessed suffering like I had not seen as a young man growing up in Mississippi. A burning question haunted me: “What does it mean to worship God even when we suffer?” I almost dropped out of college because I struggled to re-integrate into American culture. Psychology seemed to be the best option, particularly regarding a soul care that integrated spiritual formation…an integration that did not run away from suffering but towards it with compassion. The goal I realized is to move through suffering but not stay there. So the work I do is both trauma-informed and growth-oriented. We do not just heal from…we heal towards. And the rest is now a part of my journey…

Health Fitness Revolution: How can we, as a society, collectively prioritize mental health and cultivate a culture of overall well-being and resilience?

Dr. Andy Yarborough: This process cannot start with behavioral solutions. Cultivating a culture of well-being (and all that comes with it) requires that well-being be integrated as a core value, not an aspirational one. Patrick Lencioni talks about the difference here. If a value is not core, you will not be willing to sacrifice for it. Fostering well-being collectively means we must see it as a core value and be willing to sacrifice for it as we integrate it into family culture, vocational culture, etc.  From the core value of well-being, we can work as a culture to collectively acknowledge, integrate, and practice the behavioral skills that foster it. 

Health Fitness Revolution: How has your specialized training enabled you to make a meaningful impact in transforming lives and advancing mental health?

Dr. Andy Yarborough: My training helps me nuance people’s experiences and ask the right kinds of questions. Training does not give me all of the answers but having “right” answers is not the point. My training helps me ask the right questions. Educated curiosity and partnership with those whom I guide help foster a thorough understanding of the person’s struggles and strengths. Health and transformation are rooted in this process. 

Health Fitness Revolution: What trends in the field are you most excited about or see having promising potential to transform care?

Dr. Andy Yarborough: I am most excited about the integration of the whole person (bio-psycho-socio-spiritual elements) into the psychotherapeutic process. In fact, I believe that psychiatry (especially positive psychiatry), neurology, affective neuroscience, psychology and counseling (especially trauma-informed approaches), neuropsychology, functional and lifestyle medicine, nutrition, exercise science, skills from therapy services like MNRI, and spiritual formation will form an integrated advanced post-graduate degree or certification. My practice, The Well Clinic, is already moving in this direction. We are implementing many of these into our practice and partnering with like-minded organizations to provide these services in areas our expertise is lacking. 

Health Fitness Revolution: Which books on mental health have significantly influenced you or are your personal favorites?

Dr. Andy Yarborough: My most influential books (and authors) tend to connect soul care and spiritual formation, whether it is directly or indirectly. A few of them include:

• Reaching Out by Henri Nouwen
• Spiritual Disciplines Handbook by Adele Ahlberg Calhoun
• Anything by Dr. Curt Thompson
• Internal Family Systems Therapy (2^nd Ed.) by Richard Schwartz and Martha Sweezy
• The Body Keeps The Score by Bessel Van der Kolk
• The Strength Switch by Lea Waters
• Positive Psychotherapy by Tayyab Rashid and Martin Seligman

Health Fitness Revolution: How do you perceive the interplay between mental and physical health, considering the CDC’s stance on their equal significance? For instance, the CDC highlights the link between conditions like depression and the increased risk of long-term physical health issues such as diabetes, heart disease, and stroke. What are your thoughts on this important connection?

Dr. Andy Yarborough: As noted earlier, I highly value the interplay. Attending to this is crucial for proper diagnosis and treatment. To illustrate, I did an initial intake with a client who presented with “bipolar disorder.” A psychiatrist had seen her, noted the lability of her mood, diagnosed her with Bipolar I Disorder, and medicated her accordingly. When I asked about her family medical history, she denied anything significant. Her mood lability seemed atypical for a bipolar diagnosis, so I requested she have blood work drawn to rule out any underlying medical conditions. Turns out, she had untreated hypothyroidism. When she told her mother, her mother stated, “Oh baby, your grandmother had that too…in fact, they took her thyroid out.” My client did not have bipolar disorder; she had hypothyroidism. The mood swings were real. She needed to address them, and therapy helped build those skills. But she needed medical treatment first and foremost. So…I agree…the interplay is crucial. And at risk of belaboring the point, trauma wreaks havoc on the body. In those who have experienced abuse, for example, we see increased systemic inflammation, an increased prevalence of autoimmune diseases, blood pressure issues, and on and on. Paying attention to the whole person is crucial. 

Health Fitness Revolution: Many of us think that mental health is solely related to mental illness, however, it is possible to have a mental health condition and be mentally fit. Can you provide further insight on this notion?

Dr. Andy Yarborough: Yes. Mental health, mental illness, and mental fitness are related but different. Mental health encompasses the well-being of our mind, will, and emotions, affecting how we think, feel, and act. Mental health also helps determine how we handle stress, relate to others, and make choices. Mental illness refers to a wide range of mental health conditions—disorders that affect your mood, thinking, and behavior. Examples include depression, anxiety disorders, schizophrenia, eating disorders, and addictive behaviors. Mental fitness involves having a positive state of well-being and functioning, much like physical fitness relates to physical health. It includes the capacity to maintain and enhance one’s mental health through various practices.

So, an individual can struggle with anxiety or depression, especially if the symptoms have a biologically-based etiology, and at the same time have strong mental fitness connected to resilience, grit, gratitude, and so on. We see this in athletes, for example. An athlete can perform well under pressure due to mental fitness but struggle with bipolar disorder (for example) as a part of life. 

This brings up an interesting point to consider. I believe that soul health is less about the absence of a struggle and more about our authority over it. If anxiety is present, I lean into the anxiety, learn from it, and operate from courage rather than fear. The anxiety may still be present, but my authority over it fosters resilience, grit, agency, and hope…all related to mental health and mental fitness. 

Health Fitness Revolution: In what ways do you envision future AI technologies having the potential to enhance the treatment and management of mental health imbalances?

Dr. Andy Yarborough: I needed some time (and help) to think through this. I do believe that the future of AI in mental health treatment and management holds promise, especially in how we understand, diagnose, and treat mental health conditions. A few, big picture areas (and this is far from exhaustive) include:

• Early detection and diagnosis.
  • I think AI’s capacity to analyze large datasets will give us an edge on detecting early warning signs of mental illness and mental health. 
• Tailored intervention and treatment plans.
  • Considering a person’s personality traits, genetic factors, and sociocultural factors, AI can help generate plans that are specific to individuals and family systems. 
• Therapeutic support
  • AI can provide helpful information and direction for individuals dealing with mental health issues, especially related to empirically supported, workbook-based interventions (e.g., cognitive-behavioral interventions for specific struggles). Additionally, I use AI to help with tailored client interventions that I may not have considered. By typing in symptoms and my current ideas for a treatment plan, AI helps generate treatment considerations, acting much like a clinical executive assistant for support. 
• Monitoring and maintenance
  • AI-integrated wearables can help monitor neurophysiological correlates to mental health. For example, a watch can help monitor heart rates to assess the efficacy of deep breathing skills. 
• Accessibility and reach
  • I do a good bit of cross-cultural and international work. AI has the potential to help with real-time language interpretation. Additionally, AI can likely help with scalable solutions to mental health needs in underserved areas, giving people access to mental health services who are typically disconnected from them. 
• Obviously, with all of this, ethical considerations and challenges need to be considered. Monitoring is needed to be sure correct, evidenced based information is provided. Algorithms need to be as bias free as possible, and human oversight needs to be integrated into the process. 
• And yes…I used AI to help me answer this question…

Health Fitness Revolution: How do you perceive the unique ways in which each generation approaches and addresses mental health concerns? Please elaborate on the distinct factors and trends that shape the mental health landscape across different generations.

Dr. Andy Yarborough: As a disclaimer, my answer here is a fairly broad generalization. Older generations tend to ignore mental health as a legitimate variable impacting our lives. Again, this is likely mediated by both geography and socio-cultural factors, along with exposure to mental health concerns. My generation (I am almost 45 years old), tends to be aware that mental health is a concern but often does not know how to address the issues. Younger generations are open to addressing mental health, talking about it often. Many young adults post mental health issues on-line for everyone to see. The issue with younger generations is a preoccupation with mental illness with a lack of skills to actually engage mental health and fitness. Younger generations live in chronic anxiety, talking about mental health, but not knowing how to get authority over it. The threads running through each generation that transform these issues from mental illness to growth and mental fitness are intentionality, authority, and the courage to put our hands in the soil of our own souls. We must understand the concept of mental health while having the courage to face ourselves and move with vision towards a life of well-being. 

Health Fitness Revolution: Young adults are the first generation to grow up fully immersed in technology- how has this affected their mental health? 

Dr. Andy Yarborough: From a positive perspective, technology has provided access to information and resources never really experienced in previous generations. This includes access to mental health resources. Additionally, young adults enjoy a greater level of real-time communication in social support networks. With this however, young adults experience an increased sense of anxiety, depression, social pressure, and cyberbullying. Additionally, face-to-face interactions have decreased, a desperately needed skill and experience to combat the growing epidemic of loneliness. Sleep disruption in young adults due to technology has negatively impacted mental health, and the addictive nature of certain online activities is sabotaging young adults. 

Health Fitness Revolution: What is your vision for the state of humanity in the year 2050?

Dr. Andy Yarborough: I live according to a clearly stated mission and vision. My mission: Guiding people into hope, wellness, and life. Each one of these words means something to me. According to Dr. Mark Rutland, vision is mission extended into the future. If I accomplish my mission, the brokenness in people’s lives is healed, people move towards wholistic health, and each person is engaged in a purpose bigger than themselves. So, my vision for humanity by 2050 is that each person and family system is whole, healthier, and engaged in a mission that positively impacts their communities.  

Health Fitness Revolution: What are your thoughts on General Surgeon Vivek Murthy’s assertion that loneliness has developed into a significant public health concern in America? I’d like to hear your perspective on this matter.

Dr. Andy Yarborough: When considering the assertion of “public health concern,” one must think about the physical, psychological, and socio-cultural implications on the individual and on society. I agree with Dr. Murthy’s assertion. Loneliness is linked to negative physical health (including increased risk of cardiovascular disease, hypertension, weakened immune functioning, and higher mortality rates); negative mental health (including increases in anxiety, depression, and cognitive decline); negative social health (decreased social support and community engagement); and behavioral consequences (substance abuse, overeating, and a decline in self-care). While several factors play a role in fostering loneliness, I think several solutions exist. The first is personal responsibility. The reality: loneliness is yours…it is mine. No one can “take away our loneliness” if we are not willing to let it go and connect. But the community can play a role as well. By having public health initiatives, engaging healthcare integration methodologies like screening, tapping into technological solutions like social media and on-line based video conferencing, and encouraging community based organizations like churches, communities can give individuals the knowledge and opportunities to connect. 

Health Fitness Revolution: What are three practical tips or recommendations you would provide to Americans seeking to prioritize and improve their mental health?”

Dr. Andy Yarborough: A therapist named Bob Hamp said something that has stuck with me for years. “What you seek first organizes the rest of your life.” We can’t foster mental health if we are focused on overcoming mental illness. With this in mind, consider the following:

1. Build sustainable rhythms of health in four core areas: spiritual formation, soul care, physical health, and relational health. I know this is broad but if you look up ideas to foster each, pick one that is a sustainable next step for you. What is more important than outcomes here is consistency. 
2. Learn how to self-lead. Richard Schwartz developed a form of therapy called Internal Family Systems Therapy (IFS). He observes that we all have parts, and ideally, these parts are led by our Core Self. When we learn how to lead these parts well, we get authority over our soul. Keep in mind: our authority over unwanted experiences is more important than the absence of those unwanted experiences in our lives. 
3. Foster curiosity and connection. As you get curious about your own life and experiences, you get curious about the life and experiences of others. This fosters empathy and compassion, helping us connect with those around us in an authentic way. Two great resources: Henri Nouwen’s Reaching Out and Cavanaugh James’ Read the Room. 

Gardening as a Form of Exercise

Gardening encompasses a variety of physical activities that make it an excellent form of exercise. Whether you’re digging, planting, weeding, or harvesting, these tasks demand movement that engages multiple muscle groups and elevates your heart rate. Here’s how gardening functions as an effective workout:

• Caloric Burn: Depending on the intensity, gardening can burn between 200 to 400 calories per hour. Activities such as shoveling, hoeing, and raking elevate your heart rate, providing a cardiovascular workout that is both enjoyable and productive. This means that, while you’re nurturing plants, you’re also actively supporting your fitness goals.

• Muscle Engagement: Gardening involves a wide range of movements that require the use of various muscle groups. From lifting bags of soil to squatting while planting seeds, these actions enhance strength and coordination, essential components of overall fitness. The dynamic nature of gardening means you’ll be using your arms, legs, and core muscles, providing a comprehensive workout.

• Balance and Coordination: Navigating uneven terrain and reaching for plants cultivates balance and coordination. This dynamic movement engages stabilizing muscles, improving proprioception—the body’s awareness of its position in space. Improved balance not only benefits your gardening efforts but also enhances your performance in other physical activities and reduces the risk of falls.

Boosting Physical Endurance

One of the standout benefits of gardening is its potential to enhance physical endurance. As you regularly engage in gardening activities, your body adapts to the demands, leading to improved stamina. Here’s how gardening promotes endurance:

• Cardiovascular Fitness: The sustained physical effort required for gardening tasks increases your heart rate, which, over time, can improve cardiovascular endurance. A stronger heart pumps blood more efficiently, allowing you to engage in other physical activities with greater ease. Over time, you may find yourself able to perform gardening tasks—and other physical activities—without getting winded.
• Repetitive Motion and Muscular Endurance: The repetitive nature of gardening tasks—like digging, weeding, or pruning—helps build muscular endurance. As you perform these activities regularly, your muscles become more resilient, allowing you to work longer without fatigue. This is especially beneficial for older adults, as it can help maintain muscle function and overall physical capability.
• Increased Activity Levels: Gardening encourages a more active lifestyle. The more you engage in gardening, the more likely you are to seek additional forms of exercise, creating a positive feedback loop that enhances overall physical fitness. You might find that gardening leads you to explore other outdoor activities like hiking or cycling, further enriching your health journey.

The Kinesiology Connection

Kinesiology, the study of human movement, plays a crucial role in understanding the physical benefits of gardening. This field explores how movement affects the body and how it can be optimized for health. Here’s how gardening aligns with kinesiology principles:

• Biomechanics of Movement: Gardening requires various physical movements that can enhance biomechanical efficiency. Proper techniques in lifting, bending, and reaching not only improve performance but also reduce the risk of injury. For instance, using your legs to lift heavy items instead of straining your back can prevent chronic pain and injury.
• Muscle Dynamics: Kinesiology emphasizes the importance of muscle groups and how they work together during movement. Gardening engages multiple muscle systems, including the core, legs, and arms, promoting overall strength and functional fitness. Understanding how these muscle dynamics work allows you to make the most of your gardening efforts while ensuring your body stays healthy and injury-free.
• Functional Training: The movements involved in gardening mimic those we perform in everyday life, making it an excellent form of functional training. This type of training enhances strength, balance, and coordination, making daily tasks easier and more efficient. For example, the squatting and reaching required for gardening can translate to better performance in activities like lifting groceries or playing sports.

Additional Health Benefits

Beyond boosting endurance and fitness, gardening offers a plethora of other physical health benefits:

• Flexibility and Mobility: The varied movements in gardening—reaching, squatting, and stretching—enhance flexibility and joint mobility, which are essential for maintaining an active lifestyle and preventing injuries. Improved flexibility can also contribute to better posture, reducing the risk of discomfort and strain.
• Stress Relief and Mental Health: The act of gardening has been shown to reduce cortisol levels, leading to lower stress and improved mood. This psychological benefit can enhance your motivation to stay active and engaged in physical activities. The calming effects of tending to plants can also provide a mental reset, making it easier to face daily challenges.
• Vitamin D Production: Spending time outdoors while gardening allows for natural sunlight exposure, crucial for vitamin D synthesis. This nutrient is vital for bone health, immune function, and overall well-being. Adequate vitamin D levels have been linked to improved mood and decreased risk of chronic diseases.
• Social Interaction: Gardening can also foster social connections. Whether it’s through community gardens or gardening clubs, engaging with others who share your passion can provide motivation and support. Social interactions can also enhance mental well-being, creating a sense of community and belonging.

Getting Started with Gardening

If you’re looking to reap the physical benefits of gardening, here are some tips to help you get started:

• Start Small: If you’re new to gardening, begin with a small plot or a few potted plants. This allows you to gradually build your skills and stamina without becoming overwhelmed.
• Choose the Right Tools: Invest in ergonomic gardening tools to reduce strain on your body. Tools with comfortable grips can make tasks easier and more enjoyable.
• Incorporate Variety: Mix different gardening tasks into your routine—planting, weeding, and pruning. This variety keeps your workouts engaging and ensures you’re using different muscle groups.
• Set Goals: Set achievable gardening goals to keep you motivated. Whether it’s growing a certain number of vegetables or creating a flower bed, having specific objectives can enhance your experience.

Gardening is more than just a recreational activity; it’s a comprehensive workout that can significantly boost your physical endurance and overall health. By integrating the principles of kinesiology, gardeners can optimize their movements and maximize the benefits of this enriching pastime.

So, whether you have a large backyard or a small container garden, consider harnessing the power of gardening to enhance your fitness levels. Grab your tools, immerse yourself in nature, and cultivate not just plants, but a healthier, more active lifestyle! Gardening is a pathway to physical health that nourishes both body and mind, making it an ideal choice for anyone seeking to improve their well-being. Start your gardening journey today and experience the transformative benefits it can bring to your life!

Dr. Langer believes that our thoughts and perceptions are not mere byproducts of our experiences but are powerful forces that shape our physical health, intellectual vitality, and overall well-being. With an eye for the unnoticed and an unyielding belief in the power of reframing our perspectives, she has shown that mindfulness is more than a practice—it is a transformative force. Her insights reveal that by engaging with the world with fresh eyes and an open mind, we can wield remarkable influence over our health outcomes. One of her notable experiments involved a group of men who, after adopting a mindful approach to their thoughts and activities, exhibited dramatic positive changes in cognitive and physical tests. These changes included improvements in strength, flexibility, gait, posture, hearing, vision, and even intelligence test performance.

From enhancing vision to accelerating wound healing, and even alleviating symptoms of chronic illnesses, Dr. Langer’s research illustrates the profound impact of mindfulness on various facets of health. Moreover, she warns of the negative consequences that pessimistic health narratives can have on our bodies, underscoring the critical role our mental state plays in our journey toward wellness.

Houston’s Official Fitness Czar, Samir Becic, had an hour and half interview with Dr. Langer which we will publish in two parts. “Dr. Langer is one of the most extraordinary people I have ever had the privilege of interviewing. Her mental acuity is on another level! During my interview with her, it was clear why she became the first female tenured professor in psychology at Harvard, one of the best universities in the world.”

As we delve into the first half of her most memorable quotes from her interview with our founder, Samir Becic, we invite readers to explore the empowering message of Dr. Langer’s work: that our health is not solely in the hands of fate, but also in the power of our thoughts.

Small steps make big changes: “The way I see the people in this world is here’s the metal railing, and they keep fighting against it, and they can’t get anywhere. And the reason the metaphor works is because all of my work suggests all they need to do is move a slight bit over to achieve all the things that people want. They don’t need to invest years and money to make great changes. Most of it can be done with very small changes and changes that are completely consistent with what you’d want to do anyway.”

Meditation is not mindfulness: “People often, when they think of mindfulness, think of meditation. Meditation is not mindfulness. Meditation is a practice you undergo to achieve post-meditative mindfulness. Mindfulness, as I study it, is very different, not better or worse, just different. It’s not a practice. It’s a way of being that is very much in the present. You don’t take yourself out of the present to meditate for 20 minutes, twice a day. Once you recognize, if you were to recognize, there are two ways to become mindful.

One: that’s probably harder for people, to get you to where you want to go faster, is to accept the power of uncertainty, and recognize that everything is always changing. Everything looks different from different perspectives. So you can’t know. So once you know that you don’t know, then you naturally tune in. 

The other way is so simple that it defies belief: All you need to do is notice new things about the things you think you know, and then, you see, you don’t know them. So you go home, and you notice three new things about your spouse. And all of a sudden, the relationship will feel reborn.

So when you notice new things and you see that you don’t know, then you’re starting to learn about the inherent uncertainty and everything right now, this act of simply noticing those things is startling. When you look at the results, people become happier, healthier, they live longer, they’re more charismatic, the better leaders, memory and attention are improved, they’re seen as more authentic, it just goes on and on.”

Mental health is tied to general health: “I don’t think that we should be talking about mental health. We should just be talking about health, a healthy satisfying life. And that the way to achieve this healthy, satisfying life is essentially to put aside all of the institutional mindlessness that has led us to the place that we’re at right now.”

Our education system needs an overhaul: “Schools need to be changed. You know, our schools are probably the biggest culprits for producing mindlessness. Everything is always changing.

Everything looks different from different perspectives. So all of the absolute facts we’re given are simply wrong, some of the time. Schools in general start off with an assumption that there’s a particular body of work in whatever field that people need to know. That’s an assumption that needs to be questioned. And that the way to teach them is to fill them with “facts”. Now the facts that we’re taught are perspective free, context free.”

Question everything: “A story that I tell, and it’s in the book: I’m at a horse event and a man asked me, can I watch his horse because he’s going to give his horse a hot dog. And I laughed to myself because I’m a straight A student- horses are herbivorous, they don’t eat meat. He came back with the hot dog and the horse ate it. And that’s when I realized that everything I know could be wrong, which to me was very exciting because it opened up all sorts of possibilities. Now, most of what we know is derived from science, but what people don’t realize is that research, whether medical or in any discipline, research only gives you probabilities. Research findings are “it’s likely that,” and these are reported as absolute facts. So it’s not “most horses, under many circumstances, tend not to eat meat,”  it’s “horses don’t eat meat.”

And so, because of our single-minded view of the world, our mindlessness leads us to be very evaluative of other people, because if somebody else sees the world from a different perspective, that clearly feels wrong.”

Being more mindful could make the world a happier place: “Let me tell you this one statement. It’s a very big statement. I believe that all of the ills in the world, whether personal, interpersonal, professional, or global, are the result, the indirect or direct result of mindlessness. We start every place at the same time at all levels of education. We teach people mindfully rather than mindlessly, as they are currently taught. There’s some interpersonal learning that we should be given as children, which we’re not. Something that’s very important to me is a realization that behavior makes sense from the actor’s perspective, or else the actor wouldn’t do it. Nobody wakes up in the morning and says, today, I’m going to be obnoxious, aggressive, and forgetful. So when they are that way, what’s going on? And it turns out that for every single negative behavior description, there’s an equally strong, but oppositely balanced alternative. Now, if you are mindful, you know, that, uh, there are many explanations for why somebody does something. So I can’t stand you because you’re so impulsive. Well, that’s because you’re spontaneous. You don’t have any patience for me because I’m so inconsistent. That’s because I’m flexible, and so on. So when we recognize this, we end up with a happier world. So if you’re living in this happier world where people aren’t denigrating you, mental health is going to [improve].”

Building a better future for our children: “Stress is rampant across the globe and not so interestingly, maybe obviously, stress is psychological. Events don’t cause stress. What causes stress are the views you take of the event. The more mindful you are, the more potential ways of understanding any situation are for you. And, parents are stressed, the kids feel that stress.

It affects their physical health, certainly their mental health. People are acting as if there are no choices that any of us have, right now we have a world of winners and losers and everybody wants to be on the winning team. The world needs to go from being (each individual culture) from being vertical, where I, at the world’s leading university, sit near the top to horizontal. I thought some of this might happen with COVID when, all of a sudden you didn’t give a damn about, the architect living next door to you. You cared about the driver who is going to deliver food to you. But it didn’t last. At least for a moment, people saw that people that they  might have denigrated in some sense were now important for them. 

We all hire for today and not tomorrow: “If we paid attention, we wouldn’t keep trying to fit a square peg into a round hole. We’d find out what the square peg can do better than anybody else. You know, when you’re hiring people, you’re always hiring for yesterday and people don’t realize that because tomorrow will be different. We don’t know in what ways, and because we don’t know in what ways, that should give us greater latitude than the people that we hire. We’re hiring people who could do the jobs that are not going to be important in the future.”

Before we give you the list, we want to preface it with the fact that being active throughout the day and working out will aid your sleeping patterns. Also, we would like to explain that tryptophan is one of the 10 essential amino acids that the body uses to synthesize the proteins it needs. It plays a vital role in the production of nervous system messengers, especially those related to relaxation, restfulness, and sleep. It is also what makes you sleepy after Thanksgiving turkey!

Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

• Edamame: one cup of soybeans has over 122% of your daily of tryptophan.  Edamame is also the healthiest and freshest way to eat soy.

• Halibut: is a fish that is rich in B6, a natural sleep aid. B6 can also help relieve leg cramps because it induces the production of serotonin.

• Miso: the amino acids in miso (fermented soybeans) boost the body’s production of melatonin, which is a natural sleep inducer.

• Flax Seeds: when it’s sadness or worry that is keeping you up at night, sprinkle a couple tablespoons of flax seeds on your meal at night, its high in omega 3 fatty acids, which affect the brain as natural mood lifters.

• Oatmeal: a rich source of melatonin, which natural causes sleepiness, coupled with the warmth, leads to a goods nights rest!

• Warm Milk: not just a myth! The calcium in the milk helps the brain absorb the tryptophan also found in milk. Plus, psychologically, most of us remember this as a childhood bedtime drink.

• Greek Yogurt: the protein in greek yogurt stabilizes your blood sugar and suppresses your appetite during the night. The calcium aids in stress reduction, which allows you to calm down and recover from your day- leading to a better night’s rest.

• Hard Boiled Egg: the protein in the egg will keep you full all night because the digestion of protein is long and slow.

• Almonds: a good source of magnesium, which helps the muscles in your body to slow down and relax. As soon as your muscles relax, so does your brain- which means sleep! Almonds also contain a protein which stabilizes blood sugar, leading to more restful sleep.

• Chamomile Tea: this tea has been used for centuries as a natural sleep-aid because of its widely known soothing effects on anxiety.

We did some research and found a few breathing exercises that you might want to try. Try these deep breathing exercises at home or on your free time!

Bellows Breath (The Stimulating Breath)

Bellows breath is a breathing exercise practiced in yoga techniques that focuses on raising vital energy and helps increase alertness. It is a noisy exercise that produces rapid movement of the diaphragm and if done properly, should heighten your sense of awareness. Try this when you feel a lack of energy for a boost. If done properly, you should feel rejuvenated.

• Rapidly inhale and exhale while keeping your mouth closed.
• Make sure your breaths are short, equal breaths.
• Practice 3 in-and-out breath cycles per second and breathe normally after every cycle.
• If it’s your first try, do not try to exceed 15 seconds. You can increase your time each time you practice the stimulating breath.
• As you practice, try to work up to reach a full minute.

The Relaxing (4-7-8) Breath Exercise

You can do this exercise anywhere and in any position, but it is best to do it sitting with your back straight. Through the entirety of the exercise, have the tip of your tongue placed against the tissue behind your upper front teeth. Slightly purse your lips if needed. For this exercise you will silently inhale through your nose and audibly breathe out through your mouth while keeping your tongue in place the whole time. This exercise will help ease any internal stress or tension when something upsetting has happened or to help you sleep.

• With your mouth closed, inhale silently through your nose while counting to four.
• Hold your breath for 7 counts.
• While making a whoosh sound, exhale out of your mouth for 8 counts.
• This whole process is one breath.
• Repeat the cycle 3 more times.

Breath Counting Exercise

This technique is typically used in the practice of Zen. Sitting in a comfortable position with your spine straight and head slightly tilted forward, take a couple deep breaths before letting it come naturally without any force of influence. Do not count higher than “five” for this exercise and only count once you have exhaled. Try to practice this for 10 minutes.

• Count “one” as you exhale.
• Exhale again, and count “two.”
• Repeat this up until you reach “five.”
• Then begin a new cycle again counting “one” when you exhale.

Morning Breathing

You can practice this exercise when you wake up in the morning to help relieve any muscle stiffness and to clear blocked off breathing passages and throughout the day to alleviate back tension.

• In a standing position, let your arms dangle by your side close to the floor while bending forward from your waist with knees slightly bent.
• While slowly and deeply inhaling, slowly roll up until you have returned to a standing position. Your head should be the last part of your body to come back up.
• Hold your breath for a few seconds in this position.
• Slowly exhale as you return to the original position, bending forward at the waist.
• Repeat these steps as necessary.

• Popout puzzles: If you like using your hands, consider buying a 3-D wooden puzzle or interlocked puzzle. Just as with a jigsaw puzzle, 3-D puzzles help to increase your thought processes as well as mental speed in general

• Learn a new language: This is an awesome way to keep your brain juices flowing. Some of the benefits of learning a second language include: gaining concentration, becoming better at problem-solving, and getting better at active listening.
• Explore a new part of your city: This could mean anything from going to a new outdoor park or hiking trail, to going to see a new exhibition at a museum. New information stimulates the human brain and what better way to do that than placing one’s self in a completely new physical setting.
• Try your hand at a new recipe: This can be a delicious way to workout your brain. Cooking uses all five of your senses: touch, smell, hearing, taste, and sight. With so many recipes online you can make something new that’s sweet and simple, or savory and complex.

• Try your hand at needlework: Crocheting, knitting, and the like are all great ways to improve your brain function. You could make yourself or a loved one a nice scarf, hat, or blanket.

• Mindful meditation: Lastly, take five to ten minutes out of your day, everyday, to meditate. Meditation has a wonderful mental as well as physical effects on the brain.
• Card games: While playing a game of cards mainly uses short term memory, there are studies that show that it also improves long term memory.

• Focus on the positive: In today’s world, it’s easy for the negative realities to be the center of your thoughts. Take advantage of 2020 coming to an end, and choose to focus on the positive. This could mean pointing out the positive in a situation, day, week, or month.  

• Identify your areas of negativity: Negative thoughts often stem from particular areas. To increase your positivity, gain a greater awareness of what you feel negative about. This will help you pinpoint where you need to make more of an effort to be positive.  

• Surround yourself with positive people: Whether it be in person or virtually, surrounding yourself with positive people will increase your own positivity. Be conscious of who you spend your time with and how they affect your outlook.

• Practice gratitude: Part of being positive is being grateful for what you do have, rather than focusing on what you don’t. This can be people, moments, or things. Keep a gratitude journal or share your thoughts with others to enhance your self esteem.

• Exercise: Being active increases your level of endorphins, which are natural mood lifters. Getting in some exercise each day will suppress negative thoughts and increase overall positivity.

• Start each day on a positive note: Even if the previous day didn’t go as you hoped, it is important to start your day off on a positive note. This will help you set up your day to be a great one. Do so by stating positive affirmations, journaling, or listening to a positive song or podcast.

• Learn from your failures: Oftentimes, we feel negative about things that did not go as planned. Rather than beating yourself up for your failure, learn and grow from the experience.  

• Listen to music that makes you feel happy: Everyone has a genre, artists or song that brings them joy. Whether you associate music with positive times, or are reminded to think positive while listening, incorporate them into your day. 

• Practice positive self talk: People tend to have negative views of themselves which affect their self esteem. Become aware of any negative views you have about yourself, and practice positive self talk to form a positive outlook on yourself.

• Focus on the present: We often think negatively about past experiences that we cannot change. Rather than focusing on what you cannot control, focus on what you can: the present.

Exercise

Just by working out, you are able to boost your brain health, mental health, and physical health- that’s an awesome combo of self-care right there! Exercising can help your brain learn faster, improve your memory, and help with your cognitive ability. As for your mental health, it’s a stress reliever and can reduce depression and anxiety. On top of these, you’ll look good and feel good!

Fresh air

Especially being in the middle of a pandemic, we can often feel suffocated, whether it’s from being indoors all day or just needing some space. Going out for some fresh air can help clear your lungs, lower your blood pressure and heart rate, can give you more energy, increase focus, and can help you get that sense of peace you might not get from being indoors.

Gratitude

Having gratitude is linked to having better sleep, better heart health, and strengthening relationships. All of these contribute to a healthier immune system, which is one less thing for you to stress about. Along with that, we are still in the middle of a pandemic, making the holidays a little lonelier for some of us, but with having some gratitude, you’re able to think about all the things you are grateful for and think positively, which increases your mood and makes you feel happy!

Skincare

The air outside is dry and freezing, causing our skin to be dry, which often leads to insecurities. Make sure you’re keeping your skin moisturized, i.e, body lotion, lip balm, and most of importantly- water! Don’t forget to protect your skin with SPF and if you need to, treat yourself to a professional facial. This can help you feel beautiful and refreshed!

Hygiene

Did you know that personal hygiene can affect your self-esteem and mental health? Poor hygiene is typically associated with being unmotivated and feeling sluggish, which is often found in those who have poor mental health. Take care of yourself and make sure to set time aside to showering, brushing your teeth, washing your hands, and taking off any makeup. Doing so can prevent any diseases you can get from not doing so and making you look good, thus making you feel good.

Adequate sleep

Lack of sleep can make us moody, forgetful, and unfocused! And guess what? The risk of you attaining chronic diseases increases, the less sleep you get. It’s even more important now that it’s cold and we all just want some rest. Set an alarm on when to go to bed and sleep for at least 7 hours. This will reduce all the symptoms listed as well as decrease your dark circles and make you feel less lazy. It will even help you feel more relaxed and give you energy throughout the day.

Healthy diet

A healthy diet is an important aspect of self-care. But it’s not about losing weight, it’s about the nutritional content you are putting into your body. Make sure to include the recommended amount and types of vitamins and nutrients to keep your body healthily functioning throughout the day. A well-balanced diet and even taking vitamin supplements are able to promote your overall health and keep you feeling healthy. During holiday dinners, you can opt-in for healthier ways to make the food, for example, using left-over vegetable water for the gravy.

Volunteering

This self-care activity not only builds your self-esteem but can give you a sense of purpose. Volunteering is a way to give back to the community, it’s especially needed during the holiday season, and it also gives back to you. In this way, you are able to build new relationships, find happiness, and learn new skills, which enhances your brain activity. Volunteering can also help you re-evaluate yourself in how you care for yourself and how you are compassionate towards others, often encouraging self-love and caring for others.

Listening to music and dancing

Need to blow off some steam or de-stress? Listen to music and dance it off! Sometimes all we need is to move around how we want and when we want, to relieve some stress, and let ourselves go for a bit. You’re getting fit, you’re unloading unwanted feelings, and you get to do it listening to something you like. You can even dance to holiday music.

Focusing on you

Remember that your feelings matter and you should pay attention to them. Often we stress about things or other people and it makes us feel unmotivated or unhappy. If holiday shopping or going out feels too stressful and doesn’t make you feel right, you don’t need to do it, focus on you. Sit back, relax, and focus on self-care!

Organize your study materials:

Organizing your study materials is essential for effective exam preparation. Start by gathering all the resources you’ll need, including class notes, textbooks, handouts, and supplementary materials. Once you have everything together, sort them by subject or topic. This organization makes it easier to locate specific information when you need it. For instance, you can create separate folders or binders for each subject or topic, or use digital tools to categorize your materials. By organizing your study materials in this way, you’ll save time and minimize the stress of searching for information, allowing you to focus more on understanding and mastering the content. A study published by Stanford psychology scholars found that college students who employed strategic approaches to using study resources, including organizing their materials, improved their exam scores by an average of one-third of a letter grade.

Create a study schedule:

Creating a study schedule is a crucial step in effectively preparing for final exams. Start by determining the amount of time you have available before your exams and the subjects or topics you need to cover. Then, allocate specific time slots for studying each subject or topic, ensuring a balanced distribution of study time across all subjects. It’s essential to include breaks in your schedule to prevent burnout and maintain productivity. Breaks allow your brain to rest and recharge, which can ultimately enhance your ability to retain information. Additionally, be realistic when planning your study sessions, taking into account your other commitments and responsibilities. By following a well-structured study schedule, you can manage your time effectively and approach your exam preparation with confidence.

Use active study techniques:

Active study techniques are powerful tools for enhancing learning and retention. Rather than passively reading through your notes, actively engage with the material to deepen your understanding. One effective technique is summarizing key concepts in your own words, which forces you to process the information and articulate it in a way that makes sense to you. Another strategy is teaching the material to someone else, whether it’s a study partner, friend, or even an imaginary audience. Teaching requires you to organize your thoughts coherently and explain complex concepts in simpler terms, reinforcing your understanding in the process. Additionally, practicing with flashcards is an excellent way to reinforce memory retention through repetition and retrieval practice. By incorporating these active study techniques into your routine, you’ll not only improve your comprehension but also develop stronger critical thinking and problem-solving skills, ultimately leading to better performance on your final exams.

Prioritize your studies:

Prioritizing your studies involves identifying the subjects or topics that require the most attention and allocating your study time accordingly. Start by assessing your strengths and weaknesses in each subject or topic, considering factors such as difficulty level, familiarity, and exam weight. Focus more on the subjects or topics where you feel less confident or where you have the most room for improvement. Allocate additional study time to these areas while still dedicating some time to reviewing subjects or topics where you’re already proficient. This balanced approach ensures that you’re addressing areas of weakness while also reinforcing your existing knowledge. By strategically allocating your study time based on your priorities, you can maximize your efficiency and effectiveness in preparing for your final exams.

Practice past exams or sample questions:

Practicing past exams or sample questions is an invaluable strategy for final exam preparation. By engaging with these materials, you familiarize yourself with the format and structure of the exam, as well as the types of questions that may be asked. This familiarity helps reduce test anxiety and allows you to approach the exam with confidence. Moreover, practicing past exams or sample questions enables you to identify any gaps in your knowledge and areas where you may need further review. Additionally, it provides an opportunity to refine your time management skills and develop effective strategies for answering different types of questions, such as multiple-choice, short-answer, or essay questions. Overall, incorporating past exams or sample questions into your study routine enhances your preparedness and increases your chances of success on the final exam.

Stay healthy:

Staying healthy is essential during the demanding period of exam preparation. Prioritizing both your physical and mental well-being can significantly impact your ability to perform well. Adequate sleep is crucial for cognitive function and memory consolidation, so aim for a consistent sleep schedule and ensure you’re getting enough rest each night. Fueling your body with nutritious meals and staying hydrated provides the energy and focus needed for effective studying. Regular exercise not only boosts mood and reduces stress but also enhances cognitive function, so incorporate physical activity into your routine. Equally important is taking breaks to rest and recharge your mind. Stepping away from your study materials periodically can prevent burnout and improve productivity when you return. By maintaining a healthy lifestyle and self-care practices, you’ll be better equipped to tackle your exams with clarity, resilience, and optimal performance.

Stay organized: 

Staying organized is key to maintaining focus and productivity during exam preparation. Start by ensuring your study space is clean, clutter-free, and conducive to learning. Keep all your study materials neatly organized and readily accessible, minimizing the time spent searching for what you need. Additionally, eliminate distractions by creating a quiet environment free from interruptions. Silence your phone or put it on “Do Not Disturb” mode to prevent notifications from breaking your concentration. Consider using productivity tools or apps to manage your tasks and deadlines efficiently. By establishing an organized study space and minimizing distractions, you can optimize your study sessions and maximize your learning outcomes, ultimately leading to better performance on your final exams.

Stay positive and confident: 

Maintaining a positive and confident mindset is crucial for success during exam preparation. Believe in your capabilities and trust in the effort you’ve invested in your studies. Cultivate a positive attitude towards your exams, viewing them as opportunities to demonstrate your knowledge and skills rather than daunting obstacles. Visualize yourself performing well and achieving your goals, reinforcing your confidence and motivation. Remember that setbacks are a natural part of the learning process, and focus on what you’ve accomplished rather than dwelling on any perceived shortcomings. By staying positive and confident, you’ll approach your exams with resilience, determination, and a sense of self-assurance that will ultimately contribute to your success.

Protecting Cardiovascular Health

Oral bacteria from gum disease can enter the bloodstream, contributing to inflammation and the buildup of fatty deposits in blood vessels, which may lead to atherosclerosis (hardening of the arteries). According to Harvard Health, this increases the risk of heart attacks, strokes, and high blood pressure. By managing dental health, you support a healthy heart and lower the chances of cardiovascular diseases, which are the leading cause of death globally.

Managing Blood Sugar Levels and Diabetes

There’s a strong two-way link between diabetes and gum disease. Infections in the gums can raise blood sugar levels, complicating diabetes management. Conversely, diabetes can make gum disease more likely and severe. By keeping the gums healthy, individuals with diabetes may experience improved blood sugar control and a reduced risk of diabetes-related complications.

Reducing Respiratory Infections

When bacteria from gum infections are inhaled, they can affect lung health, leading to respiratory diseases such as pneumonia, bronchitis, and COPD. This risk is particularly significant for older adults, those with chronic respiratory conditions, and people with compromised immune systems. Regular dental hygiene can decrease the chances of oral bacteria traveling to the lungs, contributing to a healthier respiratory system.

Supporting Kidney Health

There is a link between chronic gum inflammation and kidney disease. Inflammatory responses triggered by gum disease can strain the kidneys and potentially worsen chronic kidney conditions. By reducing inflammation through proper dental care, people can lower the risk of overworking the kidneys, helping to preserve kidney function over time, according to the National Kidney Foundation.

Promoting Brain Health and Reducing Cognitive Decline

Research published by the National Library of Medicine shows a potential link between gum disease and cognitive disorders like Alzheimer’s. Inflammatory responses and bacteria from gum disease may reach the brain, leading to chronic inflammation that contributes to neurodegenerative diseases. Prioritizing oral health can reduce the risk of bacteria and inflammation affecting cognitive function, potentially playing a role in preserving memory and brain health with age.

Improving Pregnancy Outcomes

Pregnant women are at increased risk of gum disease due to hormonal changes, leading to a condition known as “pregnancy gingivitis.” Infected gums can trigger immune responses that may affect the fetus, increasing risks of preterm birth, low birth weight, and pre-eclampsia. Maintaining oral hygiene during pregnancy supports not only the mother’s health but also fetal development and birth outcomes.

Pregnant women are at increased risk of gum disease due to hormonal changes, leading to a condition known as “pregnancy gingivitis.” Infected gums can trigger immune responses that may affect the fetus, increasing the risks of preterm birth, low birth weight, and pre-eclampsia. Maintaining oral hygiene during pregnancy supports not only the mother’s health but also fetal development and birth outcomes1. A study published in Frontiers in Oral Health highlights that treating gingivitis during pregnancy can reduce the risk of preterm birth by approximately 50% and improve birth weights. Additionally, the American Dental Association emphasizes the importance of oral health care during pregnancy to prevent adverse outcomes.

Strengthening Immune System Resilience

When the mouth harbors large amounts of harmful bacteria, it places continuous demand on the immune system, triggering chronic low-grade inflammation. This can lead to immune system fatigue, reducing its ability to fight infections effectively and increasing vulnerability to autoimmune disorders. By keeping the mouth healthy and minimizing inflammation, you’re aiding the immune system to function at its best across the body. Research published in Frontiers in Oral Health highlights that microbial imbalance and sustained inflammation are involved in disease progression, and the adverse interaction triggered by a host immune response to microorganisms can lead to both oral and systemic diseases.

Balancing Gut Health and Reducing Digestive Issues

Your digestive system starts in your mouth, and poor oral health can lead to an imbalance in the body’s bacterial environment. Chronic gum disease and bacterial buildup in the mouth can impact gut health, leading to issues such as acid reflux, intestinal infections, and even inflammatory bowel disease (IBD). By reducing harmful bacteria through oral hygiene, you support a healthier, more balanced gut microbiome.

Alleviating Chronic Pain and Improving Mental Health

Persistent oral issues, such as gum disease or untreated tooth decay, can lead to chronic pain that significantly impacts mental health and overall quality of life. This discomfort often contributes to heightened stress, anxiety, and even depression. Research has shown that individuals suffering from chronic dental pain are more likely to experience mental health challenges. By addressing oral health problems, it is possible to alleviate pain, reduce stress, and enhance both emotional and psychological well-being.

Furthermore, the interconnectedness of oral health and mental health highlights the importance of a holistic approach to healthcare. Maintaining good oral hygiene practices and seeking timely dental care can prevent these issues and contribute to a better quality of life. Studies have demonstrated that individuals who prioritize their oral health often report improved mood, better sleep, and higher overall life satisfaction.

Lowering Cancer Risks

Certain oral infections and chronic gum disease have been linked to an increased risk of cancers, particularly oral and throat cancers. Tobacco and alcohol use further increase this risk, especially when combined with poor oral hygiene. Research from Harvard’s T.H. Chan School of Public Health found that gum disease was linked to an increased chance of suffering from stomach and esophageal cancer. Maintaining good dental health helps reduce these risks, supporting longevity and overall health.

Your dental health is a crucial factor in achieving optimal overall health. Far from being limited to your teeth and gums, oral hygiene affects the body in numerous ways, from cardiovascular and cognitive health to respiratory and immune system functioning. By understanding these connections and prioritizing dental care, you protect yourself from a range of health issues, both short-term and long-term. Regular brushing, flossing, and dental visits go beyond creating a radiant smile—they foster a healthier, stronger, and more resilient body.

Higher Blood Pressure

Prolonged isolation can affect a lot in your body and one of the big things that it can do is it can lead to higher blood pressure levels. Lots of factors play a hand, including staying inside, not being active, eating, poorly and more. Due to the circumstances of being confined within the walls of your own home, blood pressure levels can be negatively affected. Isolation makes it incredibly easy for everyone to fall off of their routines and normalcies.

The stress and anxiety that can arise due to being alone can cause our cortisol levels to skyrocket. When cortisol levels start to rise it essentially means that those fight or flight hormones such as adrenaline are on overtime. This can cause a domino effect of health problems, leading to obesity, excessive production of glucose and more.

Sleep Disturbances

Extended periods of isolation can disrupt daily routines, leading to decreased physical activity and an inability to recognize exhaustion. This can negatively impact sleep schedules and habits.

Sleep is crucial for regulatory functions in the human body. According to the American Psychological Association (APA), sleep disturbances can lead to impaired cognitive function, increased susceptibility to illness, irritability, and more. A study published in Sleep and Biological Rhythms found that loneliness and social isolation are linked to worse sleep quality, specifically lower sleep efficiency. Additionally, the National Sleep Foundation highlights that chronic sleep deprivation increases the risk of health problems like high blood pressure, cardiovascular disease, diabetes, depression, and obesity.

Ensuring proper bodily function starts with good sleep. Trust and listen to your body’s circadian rhythm.

Weight Gain

Weight gain is a common response to prolonged isolation, often accompanied by emotional battles. The lack of physical activity and motivation to maintain healthy habits can lead to significant weight gain. Studies have shown that social isolation and loneliness can lead to unhealthy eating patterns and reduced physical activity, contributing to obesity. The American Psychological Association (APA) reported that 42% of U.S. adults experienced undesired weight gain during the COVID-19 pandemic, with an average gain of 29 pounds. This weight gain is associated with increased risks of chronic diseases such as diabetes and heart disease.

Weakened Immune Function

When an individual experiences prolonged isolation, their immune system can weaken almost immediately due to lack of exposure to external stimuli. Normally, going out in public exposes us to various germs, helping our bodies build defenses against them. Without this exposure, the immune system doesn’t get the practice it needs to fight off bacteria and viruses. As a result, when isolated individuals eventually come into contact with illnesses, they may experience more severe symptoms and a greater threat to their health.

Studies have shown that social isolation can alter immune system cells, making individuals more susceptible to illness. Research published in the Proceedings of the National Academy of Sciences found that loneliness can lead to increased inflammation and a weaker immune response.

Heightened Anxiety and Stress

Stress can be triggered by various factors, but isolation plays a significant role in exacerbating anxiety responses. The lack of social support, negative thought patterns, fear of judgment, disruption of routine, and cognitive decline all contribute to heightened stress levels1. According to a study by Julianne Holt-Lunstad, PhD, social isolation and loneliness can increase health risks as much as smoking 15 cigarettes a day or having an alcohol use disorder. Additionally, social isolation has been linked to cognitive decline, which further impacts mental health. When mental health deteriorates, physical health often follows suit. The interconnectedness of mental and physical health means that deficits in one area can lead to declines in the other.

Increased Loneliness

Isolation and loneliness are closely linked, both representing a disconnection from the outside world. These feelings can diminish many positive aspects of daily life, leading to a sense of loneliness and a lack of meaningful relationships. According to the National Institute on Aging, social isolation and loneliness are associated with higher risks of various health problems, including heart disease, cognitive decline, and premature death. Addressing feelings of loneliness is crucial for maintaining both mental and physical well-being.

Difficulty Maintaining Social Skills

Human interactions are crucial, and social skills become more natural and manageable with regular practice. For instance, giving a presentation at work or school is less daunting if it’s a frequent task. However, prolonged isolation can disrupt this practice, making such tasks more challenging due to increased nerves and unfamiliarity.

Diminished social skills can significantly impact various aspects of life, including increased rates of depression and feelings of isolation. According to the American Psychological Association (APA), social connections are essential for mental well-being, and a lack of these connections can lead to mental health issues. A study published in Psychiatry Research found that social support was associated with a reduced risk of depression and better sleep quality during periods of isolation. Maintaining social skills is vital for overall mental and physical health.

Negative Self Perception

When human interaction is removed, social validation in daily life diminishes, leading to a lack of feedback and affirmation that humans need to feel worthy of their decisions and choices. This can result in negative self-perception, characterized by increased rumination—overthinking and dwelling on negative thoughts or past failures. Isolation reduces opportunities for success and accomplishment, causing individuals to feel stagnated and inferior.

Studies have shown that social isolation can lead to heightened rumination and negative self-perception. According to research published in Behavior Research and Therapy, rumination can heighten vulnerability to anxiety, depression, insomnia, and impulsive behaviors. Additionally, a study by the American Psychological Association (APA) found that social connections are essential for mental well-being, and a lack of these connections can lead to mental health issues1.

Hormonal Imbalances

Prolonged isolation can lead to significant stress, struggles, and loneliness, resulting in hormonal imbalances. These imbalances can disrupt the body’s normal functioning, leading to various health issues. Maintaining social connections with peers and family members is crucial for keeping the body healthy and functioning optimally. Research has shown that social isolation can affect the hypothalamic-pituitary-adrenal (HPA) axis, leading to increased levels of stress hormones like cortisol. Additionally, a study published in Psychoneuroendocrinology found that social isolation is associated with elevated inflammatory markers and altered immune responses, which can further impact overall health.

Decreased Academic Performance

Prolonged isolation poses significant challenges to academic performance. Classroom management and instructional tactics have been forever changed, leading to students becoming disconnected from the learning environment. Effective learning should involve interaction with peers and in-person lessons, rather than computer screens and segregation. According to a study published in Educational Researcher, in-person learning facilitates better engagement, understanding, and retention of material. Additionally, research by the American Psychological Association (APA) indicates that peer interaction is crucial for cognitive and social development, which are essential for academic success.

Whatever factor someone experiences related to isolation, is almost destined to decrease academic performance and lesson knowledge intake.

1. Supports Heart Health

Fish oil is one of the best supplements for heart health due to its high omega-3 content. Studies indicate that omega-3 fatty acids can help reduce triglyceride levels by up to 30%, a significant factor in heart disease. Additionally, fish oil may reduce blood pressure slightly in people with hypertension, which can lessen the risk of heart attacks. It’s also known to prevent arterial plaque formation, reducing the chance of blockages. Research published in the American Journal of Clinical Nutrition found that regular fish oil intake lowers the risk of cardiac arrhythmias, which can lead to sudden heart failure. Together, these benefits make fish oil a powerhouse for cardiovascular health.

2. Reduces Inflammation

Chronic inflammation is linked to many health issues, from arthritis to diabetes. Fish oil has strong anti-inflammatory properties, making it effective in reducing inflammation throughout the body. EPA and DHA found in fish oil interfere with inflammatory pathways, helping to decrease the production of pro-inflammatory chemicals like cytokines. A study in the Journal of Translational Medicine revealed that fish oil could reduce C-reactive protein (CRP), a common marker of inflammation. By taking fish oil regularly, people with inflammatory conditions like rheumatoid arthritis may experience less joint pain and stiffness. Overall, fish oil can help manage both acute and chronic inflammation, benefiting those with autoimmune and metabolic disorders.

3. Enhances Brain Function

The brain relies heavily on omega-3 fatty acids for both structural and functional purposes, especially DHA, which constitutes a significant portion of brain cell membranes. Studies show that regular fish oil supplementation can improve cognitive function, focus, and memory retention. MedicalNewsToday wrote that patients who took fish oil supplements had slower cognitive decline compared to those who didn’t. Fish oil also plays a role in neuroprotection, potentially delaying the onset of neurodegenerative diseases like Alzheimer’s. Furthermore, fish oil’s anti-inflammatory effects protect neurons from damage, which is vital for maintaining cognitive health as we age. For those looking to keep their minds sharp, fish oil can be a key supplement.

4. Improves Mood and Mental Health

Fish oil’s impact on mental health has gained considerable attention, with research supporting its role in reducing symptoms of depression and anxiety. Omega-3s influence serotonin and dopamine, two neurotransmitters that play significant roles in mood regulation. Harvard Health wrote that fish oil supplements were effective in reducing depressive symptoms, especially in individuals who had low dietary omega-3 intake. Fish oil’s anti-inflammatory properties may also help, as chronic inflammation is linked to mood disorders. Studies suggest that taking fish oil can stabilize mood swings in people with bipolar disorder and reduce anxiety in those with generalized anxiety disorder. Daily fish oil intake can, therefore, be a natural aid in promoting mental well-being.

5. Supports Eye Health and Vision

DHA is essential for the health of the retina, the part of the eye that receives light and sends visual signals to the brain. Fish oil has been shown to reduce the risk of age-related macular degeneration (AMD), which can lead to vision loss. A study published in ScienceDirect found that individuals with a higher intake of omega-3 fatty acids were significantly less likely to develop AMD. Fish oil also alleviates dry eye symptoms by improving tear production and maintaining eye moisture. Additionally, research indicates that fish oil can reduce the likelihood of diabetic retinopathy in individuals with diabetes. By supporting eye health, fish oil can help maintain clear vision as we age.

6. Promotes Joint Health and Flexibility

Fish oil is particularly beneficial for joint health, especially for individuals suffering from arthritis and other joint-related conditions. The anti-inflammatory effects of EPA and DHA help reduce joint pain and stiffness, providing relief to those with rheumatoid arthritis. Versus Arthritis reported that fish oil supplementation led to a significant reduction in the need for NSAIDs (nonsteroidal anti-inflammatory drugs) in arthritis patients. Fish oil’s omega-3s also enhance the production of lubricating molecules that keep joints moving smoothly. It can prevent or slow down cartilage breakdown, a critical factor in arthritis progression. For maintaining healthy, flexible joints, fish oil is an excellent addition to a daily wellness regimen.

7. Boosts Immune System Function

Omega-3s have been shown to support immune health by enhancing the function of immune cells. Fish oil’s DHA and EPA boost the activity of white blood cells, making the immune response more effective against pathogens. A study in the National Library of Medicine indicated that omega-3s can reduce the production of inflammatory cytokines, supporting a balanced immune response. Fish oil also reduces oxidative stress in cells, which can prevent immune cell damage. Some research suggests that regular fish oil intake may even help reduce the frequency and severity of colds and respiratory infections. Thus, fish oil provides a natural way to keep the immune system robust.

8. Aids in Weight Management

Fish oil may assist in weight management when combined with diet and exercise. Omega-3 fatty acids have been shown to increase metabolic rate, leading to greater calorie expenditure even at rest. Research published in Journal of the International Society of Sports Nutrition found that individuals taking fish oil experienced reduced fat accumulation, particularly around the abdomen. Fish oil also helps balance insulin levels, which can reduce cravings and prevent overeating. Additionally, it has been suggested that fish oil may improve muscle mass retention, which is crucial for maintaining metabolism during weight loss. By aiding fat reduction and enhancing metabolic health, fish oil can support healthy weight management.

9. Supports Skin Health

Fish oil is known for its skin-enhancing benefits, largely due to its anti-inflammatory and moisturizing effects. Omega-3 fatty acids help maintain skin hydration, reduce redness, and even improve symptoms of conditions like eczema and psoriasis. Arthritis Australia wrote that omega-3 supplementation led to significant improvements in psoriasis symptoms. Fish oil’s antioxidants also protect the skin from UV damage, which helps reduce premature aging. Furthermore, omega-3s aid in collagen production, keeping the skin firm and youthful. For a natural way to achieve radiant, healthy skin, fish oil is a valuable addition.

10. Promotes Healthy Pregnancy and Infant Development

For expecting mothers, fish oil is essential for the healthy development of their baby’s brain and eyes. DHA is a major structural component of the fetal brain and retina, and studies show that fish oil can enhance cognitive and visual outcomes in infants. Fish oil may also reduce the risk of preterm birth and support a healthier pregnancy. Moreover, omega-3s are linked to better birth weight and a reduced risk of postpartum depression. For both maternal and infant health, fish oil is a beneficial supplement during pregnancy.

Incorporating fish oil into your daily routine can provide a wide range of health benefits, making it a wise choice for anyone seeking a natural way to support long-term wellness. However, as with any supplement, it’s essential to consult with a healthcare professional to determine the right dosage and ensure it complements your unique health needs.

1. Practice Deep Breathing

Deep breathing is a simple yet powerful tool to reduce stress and anxiety. When you focus on your breath, it activates the parasympathetic nervous system, which helps calm the body and mind. Research has shown that deep breathing exercises, such as SKY Breath Meditation, can significantly reduce stress levels and improve emotional well-being. By taking a few minutes each day to practice deep breathing, you can create a sense of calm and clarity amidst the chaos.

2. Go for a Walk or Exercise

Physical activity is a proven way to reduce stress and improve mental health. Walking, in particular, offers the benefits of exercise while also providing a chance to clear your mind and enjoy nature. Studies have shown that regular walking can ease symptoms of anxiety and depression, boost mood, and improve overall well-being. Whether it’s a brisk walk around the block or a more intense workout, getting your body moving can help you feel more grounded and less anxious.

3. Limit Media Consumption

While it’s important to stay informed, constantly consuming news can heighten stress and anxiety. Set boundaries for your media consumption by designating specific times to check updates and avoiding news before bedtime. Research has shown that excessive media exposure during stressful events can lead to increased anxiety and emotional distress. By limiting your media intake, you can protect your mental health and maintain a more balanced perspective.

4. Connect with Loved Ones

Social support is crucial during stressful times. Reach out to friends and family to share your thoughts and feelings, and to offer support in return. Studies have shown that social connections can buffer the effects of stress and improve overall mental health. Whether it’s a phone call, video chat, or socially-distanced meetup, connecting with loved ones can provide comfort and reassurance.

5. Practice Mindfulness and Meditation

Mindfulness and meditation practices can help you stay present and reduce anxiety. Techniques such as mindfulness-based stress reduction (MBSR) have been shown to improve mental and physical health by promoting a state of calm concentration and positive emotions. By incorporating mindfulness and meditation into your daily routine, you can cultivate a sense of inner peace and resilience.

Remember, it’s normal to feel anxious during times of uncertainty. By implementing these strategies, you can navigate the election period with greater calm and clarity. Stay informed, stay connected, and take care of your mental health.

Biological changes

The studies are in, and the results are pretty clear: ASMR has a positive effect on the body.

Studies conducted have uncovered the positive effects ASMR has on the body. A study done in 2018 found that ASMR activates specific areas of the brain- namely the reward and emotional arousal networks. In other words, it makes us feel good!

Another study done in 2018 found that ASMR decreased heart rate and increased skin conductance (i.e., made people sweat). BBC’s  “Trust Me, I’m a Doctor” even conducted its own study in regards to ASMR’s effects on the human body and found lowered heart rates and increased skin arousal.

So if you haven’t tried ASMR yet, what are you waiting for? Give it a shot!

Relaxation

ASMR is a feeling of calmness, relaxation, and comfort that we experience when watching certain videos. These videos often feature someone performing a task in a gentle way, such as whispering or tapping on objects.

These videos have been found to increase calmness in individuals, as well as helping them to fall asleep faster. They are also known for creating a sense of connection between the creator of the video and the viewer itself.

This phenomenon can be traced back to ancient times when people would listen to stories being told by others in order to feel relaxed and at ease.

A study done in 2018 found that ASMR videos helped increase calmness in individuals. Another study done in 2017 found that 86% of people enjoyed ASMR specifically for its calming effects on them. Similarly, another study found that 98% of individuals watched ASMR for the sole purpose of relaxation.

Stress & Anxiety

If you’re looking to de-stress, ASMR might be the answer.

Studies have shown that ASMR can help a person cope with stress and anxiety. In fact, one study in 2018 found that ASMR decreased stress while another review in 2017 found that 11% of participants watched ASMR videos specifically to help them deal with anxiety. Similarly, a 2015 study found that 70% of its participants used ASMR videos as a way to deal with stress.

It’s not just anecdotal evidence either—research shows that people who watch ASMR regularly report feeling happier and less stressed out than those who don’t watch it at all!

Sleeping issues

Has your sleep been affected by the stress of everyday life?

If so, you’re not alone. Many people use ASMR as a sort of guide to help them fall asleep. The 2017 review states that 41% of participants used ASMR to help them fall asleep. Another study done in 2015 found that a whopping 82% of its participants used ASMR to fall asleep.

This is because the videos are low-stress and relaxing. Since they’re usually focused on sounds or visuals that are meant to be soothing, watching ASMR videos can help you unwind after a stressful day and prepare for bedtime.

Mood issues

It’s no secret that ASMR videos have helped people around the world relax, focus on their tasks, and feel better overall. But did you know that ASMR has also been proven to help individuals with mood disorders such as depression? In fact, a growing body of research has shown that ASMR is an effective treatment for depression and anxiety in people who do not respond to conventional therapies.

A 2018 study (study 1) found that ASMR videos decreased sadness in its participants. Continuing, a 2015 study found that 80% saw positive effects of ASMR and even said ASMR helped divert depression in those that were said to be high risk.

Focus

The effects of ASMR on those with Attention Deficit Disorder (ADD) and Attention Deficit Hyperactivity Disorder (ADHD) have been studied, and the results are promising. In this article, ASMR was found to help people with ADD and ADHD focus on tasks for longer periods of time. The study found that “ASMR videos were shown to significantly increase the quality of attention, mental calmness and relaxation,” which could be a helpful tool for those who struggle with these issues on a daily basis.

A study done by Panasonic found that 7% of its 2,000 employees listened to ASMR while working. An ongoing study states that ⅕ of those dealing with ADD or ADHD listened to ASMR to help focus.

ASMR can help those with disorders that hinder focus such as ADD, ADHD, or other mental health issues like depression and anxiety!

Pain

ASMR has even been used by people to help treat their pain. While further research is needed to solidify this claim, there has been a study done to support this claim. A study done in 2015 found that 42% of its participants claimed that ASMR helped ease their chronic pain.

The theory behind how ASMR helps alleviate chronic pain is still being debated by scientists, but some believe it could be due to the release of endorphins during an ASMR session. Endorphins are chemicals in the body that can make us feel good and reduce our perception of pain. However, there is no evidence yet that proves this theory is true.

Even though there is still much research being done on ASMR and its effects on chronic pain, there are many people who have found relief using ASMR videos for their condition! If you have chronic pain yourself, try doing some ASMR videos just for fun or see if they help ease your symptoms!

Become the new and improved you. Decide if today is day one or one day. 

See It in Your Mind Bring It Into Your Reality (Motivational Speech)

If you are looking for the truth, look no further. Your dreams are not just a fantasy, but they are reality. Fearless Motivation portrays the fact that if you can envision the things you wish to accomplish, then they are not out of reach. This speech focuses on letting listeners know that they should not turn themselves away from an idea just because it seems outlandish and difficult to achieve. 

The speaker embraces physical struggle because the mind is a powerful tool. There is a clear message in this that you can either choose to be average or work to be extraordinary. The decision is yours to answer. “If you want to live an average life, that is fine. Keep your feet on the ground. But if you want to soar, if you want to achieve great things, you must not only think those crazy thoughts, but feel it.” 

WORK HARDER THAN EVERYONE ELSE – Best Gym Training Motivation

This podcast episode is the definition of motivation. If you need the verbal reinforcement that you have potential and capability to be better than your best, this is the podcast for you. The entirety of episodes on the Motiversity channel are all inspiring, but this one is special. A clear message that you are in charge of your mindset and responsible for any excuses. it is a longer listen, however, it leaves no room for doubt regarding your own potential.

Put this podcast episode on for a long run, a difficult lifting session, or even for pre-workout to get into the zone. WORK HARDER THAN EVERYONE ELSE will get you excited about accomplishing your fitness goals and experiencing the journey.

Keep Showing Up (Motivational Speech)

If positive reinforcement is your thing, this motivational speech on Spotify is built for you. The Keep Showing Up motivational speech perfectly shows the relationship between balancing what it feels like to consider giving up, but keep pushing forward regardless of the turmoil. There truly is nothing that can keep you from accomplishing the best version of yourself. A beautiful thing about life is that you get to decide what you can and cannot handle. “People don’t make it because they quit,” so do not give up on your dreams. 

The Comeback (Motivational Speech)

The comeback is always greater than the setback. This motivational audio projects kindness, understanding, and sympathy. Nothing that you’ve been through defines you. You have the capabilities to craft your own future, despite any shortcomings or past decisions. 

No matter how many times you turn left, you still can always turn right. “No matter how low you fall you can always get back up.” This motivational speech serves as a reminder that the sky’s the limit, and whether you are an individual who is just beginning their journey or is maybe even restarting one all you can control is the present.

I Dare You To Be Great (Motivational Speech)

This speech welcomes a challenge to the listener. It not only leaves you feeling motivated but also lets you feel like you are being directly spoken to. How powerful is it to dare someone to be great? There is courage and grace in looking out for everyone. We are all apart of a community and it’s a joy to push each other to be our best selves. 

The audio starts off by saying “I dare you to work on yourself for six months. I dare you to shut out the world. I dare you to shut out all the distractions. I dare you to give up everything that is keeping you from your dreams.” If that’s not inspiring enough, then when he says “I will no longer accept this for my life” should get you feeling electric about progressing forward. 

Therefore, I dare you to be great. 

Bitter Or Better (Motivational Speech)

Every action you take sparks an outcome. How you react to that circumstance impacts your future. So you have a choice, when faced with adversity do you run and hide or do you rise up and change the narrative? 

Choose to use your struggle as motivation. channel all that energy and anger into bettering yourself. 

So when the choice is yours, what will you choose? To be bitter. Or to be better.

DON’T WASTE YOUR LIFE – Best Motivational Speeches Compilation 

Talk about a tear jerker. Life is beautiful and this motivational speech reminds you of that fact. Your life is your own. It is beautiful and should never be taken for granted. A bad day does not equal a bad life. This video serves as a reminder that “everyday is a new day and another opportunity that others may not have.” 

Live a life you are proud of. Make the most of it all. Listen to this speech and you will come to the conclusion that you are going to do great things because you have the right to live it fully. “No one deserves to steal your joy”, so go out and find it. 

How To Eliminate Self Doubt

The how to eliminate self doubt podcast focuses on how people spoke to you as a child and how that has shaped you today. Self criticism is a tough way to experience life, however self compassion helps you grow into a kinder you. 

You are human. You are perfectly imperfect and The Mindset Mentor does a great job teaching us that. Name your inner critic and grow away from it. With this podcast episode you will Find your identity 

Become Unstoppable – David Goggins

David Goggins is known for his extremities in the fitness and health industry. He is a living legend. David Goggins is a former Navy Seal who is an ultra endurance athlete, motivational speaker, author, and warrior. He has shared his life story on multiple platforms and is an inspiration to many. His words often create the message that perceived limits are simply fiction.

In this motivational speech, Goggins shares how important it is to push yourself to physical and mental greatness. To become unstoppable is the ultimate goal because no one can defeat you. This podcast will teach you that your mind is resilient beyond measures.

WORK HARD

Good, old-fashioned motivation. This motivational speech delivers the message that when hard work becomes reality, it pays off. Nothing great will come as a result of being comfortable. You will surpass your peers if you work consistently. Remind yourself as you listen to this audio that striving to be greater than the average person can change your life. You must be “all in and dedicated. Don’t rush the process, trust the process.”

Choose to be a winner rather than a spectator.

Now, we know what you’re thinking – 10,000 steps sound like a lot. But here’s the fantastic part – you can add these steps anywhere! Whether you’re at work, walking to lunch, or running errands, every step counts.

Don’t just take our word for it. This fitness activity has been trending worldwide, and for a good reason. According to health experts, 10,000 steps a day is the recommended amount of physical activity we need to maintain our well-being. And the best part? It’s super easy to track with today’s health apps and fitness tracker equipment.

Are you ready to discover the top 10 health benefits of 10k steps a day?

Promotes Weight Loss

Taking 10,000 steps per day allows us to burn extra calories for power. This helps us eliminate fat and maintain a healthy weight. According to data, taking 10,000 steps per day burns 400-500 extra calories. That is, if we take this many steps every day, we will drop a pound of fat every week! 10,000 steps per day is a simple health and exercise goal that anyone can achieve. It can also be an enjoyable exercise for the entire family to enjoy!

Improves Mental Wellbeing

The 10,000 walk challenge has been shown to enhance mental health. Walking, jogging, or racing helps to expand the mind and allow thoughts to emerge. These pursuits foster creativity and enhance cognitive skills. This can help improve one’s attitude while completing 10,000 steps. It has been found that if a person practices this workout regimen, they improve their fitness mindset and continue to improve themselves on a daily basis. Try walking 10,000 steps on a trekking path or going for a walk with the family in the park. Every step matters!

Offers Better Sleep

Walking 10,000 steps per day can assist the body in relaxing. Year after year, insomnia and sleep problems remain a concern. That is no longer the case! Studies have shown that taking 10,000 steps every day improves sleep quality, increases our ability to relieve tension, and benefits emotional well-being.

Decreases Anxiety and Depression

According to research, raising our daily walk count can help people reduce worry and sadness. These additional steps can help the brain produce feel-good endorphins. These ‘feel good’ endorphins can relieve tension, anxiety, and sadness! It aids in the development of self-esteem in people.

Helps Blood Pressure

Did you know that taking 10,000 steps per day can help you lose weight and reduce your blood pressure? It has been shown to have the same benefits as blood pressure medicine! Taking 10,000 steps per day aids in muscular contraction and returns circulation to the heart. This fortifies the heart, allowing it to circulate more blood with less exertion. It is also helpful in lowering blood pressure in hypertensive individuals by improving exercise ability and decreasing sympathetic nerve activity.

Stabilizes Blood Glucose 

Walking 10,000 steps each day encourages our muscles to use more blood glucose (also known as blood sugar) for energy. Because the extra blood glucose is being used as fuel, our blood sugar levels begin to fall over time.This improves the performance of insulin levels in the body. 10,000 walks per day can help reduce the chance of diabetes by 25%! 10,000 steps also helps with other diabetes-related problems, such as heart disease and depression.

Lowers The Risk Of A Heart Attack

According to numerous studies, staying active helps reduce the chance of having a heart attack. 10,000 steps is a great method to remain active and lower one’s risk of having a heart attack.Walking 10,000 steps can be more beneficial to one’s health than any medication! This isn’t accomplished simply by strolling alone. A wholesome diet of foods is also required to help improve the odds of avoiding a heart attack.

Decreases The Risk Of 13 Types Of Cancer

Increasing our physical exercise lowers our chances of getting severe health conditions such as cancer. This type of exercise causes myokines, which are proteins, to be released into the circulation. Myokines aid the defense system in fighting and even killing cancer cells! Physical exercise has been linked to lower estrogen and insulin levels, both of which may lower the chance of certain kinds of cancer. 10k steps per day has also been shown to assist those afflicted with cancer alleviate their symptoms.

Reduces Risks Of Dementia 

Dementia affects over 55 million people globally and is the seventh top cause of death. individuals who walk around 10k steps per day are 51% less likely to acquire dementia than individuals who don’t move much. Including stages helps to enhance recall and brain processes such as planning and organizing.

Builds Stronger Bones and Muscles

Walking, walking, and running are all weight-bearing activities. This aids in the formation and maintenance of bones and muscles in the body by aiding in the absorption of nutrients. It boosts muscular strength, coordination, and balance, reducing the risk of accidents and fractures and improving general health. Walking 10,000 steps per day can help to reduce joint stiffness and increase suppleness.To receive all of these health advantages, remember to keep a healthy lifestyle and diet in addition to these 10,000 steps. Include fiber, practice portion control, attempt to handle tension, keep hydrated, and INCLUDE 10,000 STEPS A DAY! Continue with your day, but remember to glance at those stairs!

• Improves Skin and Hair Health: Hot showers can strip your skin and hair of natural oils, leading to dryness. Cold water helps tighten pores and cuticles, which can result in healthier skin and shinier hair. Plus, it can reduce inflammation, making it a great option for those with sensitive skin.

• Increases Energy Levels: The jolt of cold water can give you an instant energy boost. Many people find they feel more awake and alert after a cold shower, making it a refreshing way to kickstart your morning.

• Boosts Circulation: When you expose your body to cold water, your blood vessels constrict. This can improve circulation, as your body works to warm up afterward. Better circulation means more nutrients and oxygen reaching your muscles and organs.

• Enhances Mood and Mental Clarity: Cold showers are known to trigger the release of endorphins, those feel-good hormones. The shock of cold water can also help sharpen your focus, making you feel more alert and energized for the day ahead.

• Cultivates Mindfulness: Taking a cold shower can be a powerful way to practice mindfulness. The intense sensations draw your attention to the present moment, helping you develop a greater appreciation for your body and its capabilities.

• Strengthens the Immune System: Studies have shown that regular exposure to cold water may give your immune system a boost. It encourages your body to produce more white blood cells, which are essential for fighting off illness and infection.

• Aids Muscle Recovery: Athletes often use cold therapy to relieve muscle soreness after workouts. Cold showers can help decrease inflammation and speed up recovery, allowing you to bounce back more quickly and train harder.

• Improves Willpower and Mental Toughness: Taking a cold shower requires a certain level of mental strength. Regularly facing this discomfort can help build your resilience and willpower, making it easier to tackle other challenges in your life.

• Promotes Fat Loss: Cold exposure has been linked to a higher metabolic rate. Your body burns more calories while trying to maintain its core temperature, which can aid in weight loss and fat reduction.

• Supports Better Sleep: While it may seem counterintuitive, a cold shower can actually help regulate your sleep patterns. The drop in body temperature after a cold shower can signal to your body that it’s time to wind down and prepare for rest.

While cold showers aren’t for everyone, the myriad benefits they offer are definitely worth exploring. Whether you’re looking to enhance your physical health, uplift your mood, or simply push your limits, incorporating cold showers into your routine could be a transformative experience. So, why not give it a try? Your body and mind might just thank you!

Walking during the day has some perks and benefits that you may not have thought of. Here are 10 of them:

A Method of Meditation

If you would like some alone time, strap on your favorite pair of headphones and tune into your choice of music and get walking. Walking with your favorite audio blasting is a great form of some “you-time” and can very well be an effective method of meditation. Find a nice park near your home with a bunch of trails and scenic views.

A Way to Socialize

In contrast to alone time, walking in the morning is also an ideal way to socialize. When you walk in the morning, you’ll bump into other people that share this same interest. You can socialize with neighbors and catch up on what’s new. This is really good for bonding especially if you’re new to the neighborhood.

Boost of Natural Energy

The energy that a simple walk can give you is something that can be overlooked. A brief stairwalk was proven to be more energizing than a cup of coffee. Additionally, people who briefly walked for 20 minutes outdoors showed higher levels of vitality than those who walked indoors.

Renewed Mentality

Lacing up your shoes first thing in the morning is a great way to employ the “do it now” mentality. This way you’re able to eliminate procrastination in not only your exercise routine but also in your other various activities and tasks throughout the day. An increase in will power is a great way to also improve your health; especially when it comes to breaking bad habits and developing good new ones.

Better Sleep at Night

People that walked during the morning compared to those that didn’t, went to sleep faster and had a better overall quality of sleep. This is because you expose your body to the sun first thing in the morning, which sets your natural circadian rhythm; improving your sleep cycle.

Less Exposure to the Heat

In many cities, temperatures soar to extremes in the summer and even in the other seasons throughout the year. Getting up early in the morning before sunrise can help in avoiding the heat. Just remember to carry a water bottle and stay hydrated.

Improves Heart Health

A brisk walk can reduce the change of numerous heart illnesses and diseases. Briskly walking in the morning for 3 to 4 miles can decrease your chances of suffering from heart disease by 40%. If you’re a person that struggles with high blood pressure, the positive pressure on your heart in the morning can also lower your blood pressure by 10%. 

Burns Calories and Reduces Weight

Some research shows that walking before eating breakfast can lead to burning fat. Your body starts consuming the calories and carbs that are already in your body and starts up your metabolism. A 30 to 40 minute walk in the morning helps elevate heart rate and burn calories, which helps in weight loss.

Less Pollution in the Air

Walking in the morning as opposed to evening has the great benefit of not being exposed to massive amounts of CO2 emissions. Not only do you avoid that unhealthy air , but you also benefit from the lack of noise pollution from cars.

Get It Out of the Way Early

When you get home from school or work, it is oftentimes difficult to make time for anything. Walking the first thing in the morning will prevent you from breaking the routine due to fatigue or stress from the day.

• Meditation

Meditation is a great way to promote healing and wellness. Research shows that millions of people over the past 2,000 years have reported that some type of meditation has improved their mental health and ability to focus and process information. Meditation has been reported to improve stress, enhance your well-being, and also treat anxiety. There are different types of meditation, such as yoga, acupuncture, Chinese cupping, Tai chi, and so much more. Individuals have shown changes in the EEG pattern in cerebral blood flow when meditating.

• Talking to Someone

People with mental illness often keep things inside and bottled up. Mental illness does not have a face and at times individuals can live with this disease and the fear of being judged. In general, speaking about your emotions to someone is a form of meditation, as it allows you to release stress. Mental Health America explains helpful tips on how to talk to someone who is dealing with mental health and what to avoid in order not to trigger them or cause more harm than good.

• Working Out  

Exercising is a great tool for improving mental illness due to the increase in energy, blood flow, and improved focus it brings. Health Fitness Revolution put together a list of the Top 10 Ways Fitness Improves Your Mental Health.

• Spiritual Healing

When it comes to mental health, spiritual healing can be effective for individuals who are spiritual or find comfort in religious practices. Connecting with your spirituality provides reassurance and hope during hard times. Many psychiatrists believe that religion is important in the lives of their patients because research shows that religion helps individuals cope with many stresses in life.

• Self-Care

It is important to remember that you are No. 1 and you come first no matter what. Self-care is very important in maintaining not only mental health but physical health as well. This can include taking the day out to do something for yourself or maintaining the overall homeostasis you need to ensure that you are doing things that benefit your mind. Taking care of yourself can mean a number of things from meditation, traveling, grooming or just doing something that simply makes you smile and laugh more. Studies show that laughing decreases pain and helps the muscles relax.

In Crisis?

Autism Service Dogs: Service dogs for autism are currently the third most common type of service dogs. Children who have autism encounter challenges such as social difficulties, restricted interests, and often have repetitive behaviors. Most people or other kids who meet children with autism may categorize them as hyperactive and not know that they have it. Service dogs make their lives easier by making the “invisible” visible, it serves as an indicator that the child has a disability and it allows the people they meet to adjust their behavior and expectations accordingly. A study showed that out of 202 individuals, most of them had reported that since obtaining a service dog their participation in social activities increased, they gained confidence and needed less assistance from others. 

PTSD Service Dogs: Psychiatric service dogs are considered to be a popular treatment option for PTSD for veterans in particular. Having the training to detect their owner’s physical signs of anxiety and distress, they also alert and interrupt any incoming anxiety and panic attacks either during the day and night. Even doing as much as stopping nightmares from happening! Studies have shown that having a PTSD service dog is associated with lower symptoms of PTSD, increased quality of life, and overall improvements in depression and anxiety. Veterans who have a PTSD service dog are able to feel more at ease in public spaces. 

Guide dogs for visually impaired: Service dogs who specialize in helping people with blindness are also a common type of service dog and have the longest history among the others. These dogs are considered to be guide dogs and are the key for their handlers to live a more independent life. These dogs are specifically trained to help provide mobility support to their blind owners. Studies have found that people who own a guide dog as opposed to a cane have reported to have lower stress levels when being mobile or walking out in public. 

Guide dogs for hearing: There are such things as hearing dogs! Similar to guide dogs, these specific types of service dogs are trained to alert their owners of common sounds such as doorbells, oven timers, smoke alarms, phone rings or notifications, and more! Overall improving the ease of tasks for the owner. There was a study shown that compared those with service dogs for hearing and those who are on the waitlist for one. People with a service dog have reported that they have a significantly higher quality of life compared to those who don’t yet. 

Therapy dogs: Emotional support dogs, or therapy dogs are popular among children as well! Enhancing a child’s wellbeing in a variety of settings that can range from schools, hospitals, airports, courtrooms and more. Research and studies have found that therapy dogs are able to reduce symptoms of stress through lowering cortisol levels, increasing positive emotions, promoting social interaction, and overall reducing negative emotions and behaviors. 

Seizure alert dogs: Although these types of service dogs don’t completely allow full independence for individuals, medical service dogs or seizure alert dogs are just as important as they can prevent disasters from happening. Separated into two types, there are seizure response dogs and seizure alert dogs, and with their keen senses these service dogs are able to alert the owner before a seizure or even respond during one. They are trained to bark to alert family members or caretakers when a seizure is happening or is about to occur, activating a call system that connects to 911, and comfort and protect the person who is having a seizure, they may even let their owners know that there is an impending seizure by staring at their owner or licking them. 

Cardiac alert dogs: Their main job is to monitor their owner’s physical state and determine when a heart problem is about to occur. Specializing in cardiac health, these medical service dogs are also able to use their keen senses, specifically their strong sense of smell to alert the other people or the owner if they are having a cardiac event. They are also able to detect changes in their handler’s heart rate and blood pressure. Similar to seizure specific service dogs, these dogs are also able to do other things such as fetch medication, dial 911, and provide physical support. 

Diabetic alert dogs: Medical service dogs also include dogs who are trained to be diabetic alert dogs. Monitoring their owner and identifying when their owner is about to have a hypoglycemic episode, which is when a person’s blood sugar levels go below normal levels. A study has shown that people who have diabetes reported that they’ve had less hypoglycemic episodes since getting a service dog, reporting to be less worried and have a greater quality of life. 

Can cause damage to Vision 

Children are at a crucial stage in their development, with their bodies constantly growing and changing. This makes the way they are nurtured and their environment particularly important for their overall development. One concern is the frequent use of screens, which emit blue light. This type of light has been linked to damage to  retinal cells and cause vision problems such as age-related macular degeneration. In fact, a study by the National Eye Institute found that the greatest risk for nearsightedness and myopia progression takes place in childhood. Therefore, being at greater risk and exposed to triggering factors at a young age can not only lead to immediate negative symptoms but also cause harmful effects on their development in the future.

Lack of Physical Activity 

In our rapidly evolving technological world, children are exposed to screen time at much higher rates than in the past. When not used in moderation, excessive screen time can have negative effects on health. A study has shown that increased screen time correlates with reduced levels of physical activity. This shift towards a more sedentary lifestyle can increase the risk of serious health issues, such as obesity. Food is typically converted into energy when consumed by an active and healthy individual. However, if this energy is not used due to a sedentary lifestyle, it is stored in the body, leading to an increase in body mass index (BMI). To manage weight and support overall health, it is recommended that children engage in 60 minutes of aerobic activity each day.

Attention problems

A study conducted a systematic review of the association between attention problems and screen time. A systematic review involves collecting and analyzing data from multiple studies to answer a specific research question. In this review, researchers identified 498 articles, thoroughly examined 41 of them, and included 11 in their analysis. Most of these articles supported the conclusion that screen time contributes to attention problems, though not necessarily ADHD. Additionally, modern screen time often involves fast-paced shows that captivate viewers with frequent changes, vibrant colors, and high-energy content. This type of media can exacerbate behaviors such as impulsivity, hyperactivity, disorganization, restlessness, and difficulty concentrating and completing tasks.

Sleep 

Sleep is a crucial component of overall health and well-being, especially for children’s development. According to Kids Health, children need varying amounts of sleep based on their age:

• Toddlers (1–2 years): 11–14 hours, including naps
• Preschoolers (3–5 years): 10–13 hours, including naps
• School-age children (6–13 years): 9–12 hours
• Teens (14–17 years): 8–10 hours

Without adequate sleep, children may struggle with daily functions and fail to respond to their body’s need for rest. Research shows that screen time can increase alertness and elevate heart rate, making it harder for children to unwind and get the sleep they need. Additionally, the blue light emitted by screens can suppress melatonin production. Melatonin is often referred to as the sleep hormone, and is produced by the pineal gland that helps regulate sleep by responding to reduced light exposure.

Decline in Academic Performance 

Children being exposed to screens early in their life is associated with lower successes in academic achievement, in other words when your child spends too much time staring at screens, playing games or looking through social media, the act alone can lead to lower levels of academic performance. Studies revealed that kids who had too much screen time presented lower scores on standardized tests, the ones that usually measure skills in math and english. A similar study found the same negative correlation between screen time and academic achievement, once again proving that increased screen time can lead to lower academic performance. 

Less Feelings of Empathy

Empathy motivates social interactions towards others, and it is also the key for children to develop deeper connections with people other than family, such as classmates or teachers, or even other kids on the playground. There is a danger of excessive screen time to children and their empathy, Unicef reveals that there is research proving that too much time staring at screens prevents the children’s ability to properly learn how to read faces or learn proper social skills, the two key things to develop empathy. Too much screen time can even lead to heightened aggression in children. It’s always good to limit the screen time, especially for young children, for the benefit of their brain development and their future connections. 

Problems with Language Development 

Learning how to pronounce certain vowels and consonants is important in a child’s life as they grow up, the responsibility of this falling on the parents to properly teach their child how to speak and form words. However the overall social interaction between children and their family is already an important factor of language development, studies emphasize the importance of the frequency and quality of these interactions. When children have their eyes glued to the screen, it creates a barrier between them and their parents, limiting proper social interaction through their younger years, soon after reducing their ability to properly learn how to speak and say certain words. Studies have confirmed the negative correlation between screen time and language development. 

Poor Mental Health

At a young age, children already begin to have a heavy dependency on their mobile devices, whether it be their phone, tablet, or their gaming console. The increased amount of screentime in adolescence has researchers concluding that excessive screen time leads to poor mental health and even worse behavioral problems. In the context of anxiety and depression, there was a study done on 4528 participants that discussed the relationship between mental health and screen time. Finding that too much screen time is significantly associated with the increased risk of both depression and anxiety. The faculty at the Yale Department of Psychiatry and Columbia School of Nursing conducted a similar study on over 5100 adolescents, finding that children who spend most of their time staring at screens ended up with higher levels of issues such as depression, anxiety, social anxiety, aggression, defiance, and bullying. Concluding that with excessive screen time comes the cost of proper brain development 

The American Academy of Pediatrics recommends that for children under 2, they should be getting no screen time at all, increasing to one hour per day for ages 2 to 12, and two hours per day for teenagers and adults. However, such times are almost impossible in this day and age where technology consumes our lives. With these restrictions in mind for your child, be reasonable when setting limits, such as keeping tech outside of the bedroom during night time, having tech-free zones or times at home, or even encouraging playtime where technology is not involved. Children that are born in this generation will soon become the future many of us will rely on and look up to. So it is important that they are protected now so they can perform better as they grow older.

Obesity 

Sleeping for over nine hours can cause a decrease in the hormone leptin, a hormone that controls your appetite. A decrease in leptin can make you hungrier than usual, leading you to overeating, heightening the risk for obesity. There have been cross-sectional studies done on adults that connect the link between weight gain and sleep. Providing evidence that both short and long sleepers are at an increased risk of gaining weight, revealing that short and long sleepers are 35% and 25% more likely to get a 5 kg weight gain in the span of 6 years. 

Diabetes

With the increased risk of obesity comes the increased risk of diabetes, studies revealing that poor sleep increases a person’s chance of getting diabetes. Excessive sleep promotes glucose intolerance, where the body doesn’t make enough insulin and prevents it from properly processing sugars, soon causing higher than normal blood sugar levels. Thus heightening your risk for diabetes. 

Anxiety and Depression

Despite insomnia being more associated with depression, oversleeping is also related to it, with roughly 15% of people who are diagnosed with depression that sleep more than usual, and because of this it can even make the depression worse. It is important to note that oversleeping is moreso a symptom of depression rather than being the cause of it, sleeping too much can cause a person to feel left out, or that they’ve missed out on what could have happened throughout the day, feeling as if they’ve lost time that could have been properly spent. 

Heart Disease

Sleeping too much was found to also increase people’s risks in heart disease. A study done by JAMA Internal Medicine observed the incidence of Coronary Heart Disease related events in 71,617 female health professionals, with 5% of them sleeping for 9 hours or more a day. Their results suggest that poor sleep is linked to an increased risk of Coronary Heart Disease. Sleeping too much or too little can also increase your risk for stroke, a study done showing that those who reported longer durations of sleep have doubled their risk of getting a stroke. 

Exhaustion/Fatigue

When you decide to sneak in a couple more hours of sleep in the day, you may find that you feel more exhausted than refreshed for the day. Sleeping for too long is generally characterized by reduced energy, likely due to the long hours in bed. There was a study done that measured the “wakefulness” of its participants after 9 hours or more of sleeping, revealing that more sleep lessens a person’s wakefulness, spending their day more tired than usual. 

Weaker Immune System

As you wake up feeling exhausted from sleeping for far too long, it’s important to recognize the impact of poor sleep on your overall health. Inadequate sleep can significantly weaken your immune system, making you more susceptible to illnesses and infections. This compromised immune function not only increases your risk of common colds and flu but also heightens the likelihood of developing more serious medical conditions. Chronic sleep deprivation has been linked to a range of health issues, including cardiovascular diseases, diabetes, and even mental health disorders. Prioritizing quality sleep is essential for maintaining a strong immune system and overall well-being.

Cognitive performance

As mentioned, sleeping too much can certainly make you exhausted, leading up to not being able to perform well as the day goes on. Research revealed that too much sleep can actually hinder your cognitive performance, or how properly you’re able to think and make decisions. A study done that analyzed long sleeps and daytime sleepiness found that such things are associated with cognitive impairment. Similarly, another study was done that tested participants and their sleep durations, those with longer hours of sleep revealed to have poor brain performance when taking the test provided by the researchers. 

Overall Lower Quality of Life 

Naturally, spending more hours in bed means taking time away from activities you love. Oversleeping can be frustrating, especially when you realize it has impacted your productivity for the day. This can lead to less time spent with family, exercising, or engaging in your favorite hobbies. Research shows that oversleeping can negatively affect your mental and physical health, leading to feelings of lethargy and decreased motivation. Additionally, excessive sleep has been linked to an increased risk of chronic conditions such as diabetes and heart disease. Prioritizing a balanced sleep schedule can help you make the most of your day and maintain a healthier lifestyle.

Why is it so hard to get up and go to the gym and how can we change our mindsets? Motivation is the key, it is the drive that we need to perform all our tasks and responsibilities throughout the day. Motivation is also the key to keeping exercise a habit- here are our 10 psychological tricks for staying motivated and tackling fitness goals:

Set Goals! Start off with smaller and more achievable goals when you are beginning your exercise journey. Too often we do too much too soon and end up discouraged and defeated. Don’t decide to start running 5 miles a day if you’re just starting out. Realistically, that is unlikely to happen right off the bat, it takes time to build up endurance. Focus instead on process-based goals like perfecting your form or decreasing your mile run time over the course of a month, those will help you stay motivated and keep your eye on the prize. Don’t forget to celebrate the small successes along the way too!

Focus on YOU and you ONLY. Don’t lose yourself in your progress (or lack thereof) when working on incorporating exercise into your lifestyle. Exercising is a fundamental component of self-care, so being kind to yourself during the process in important. Using exercise as a way to determine your self worth is ineffective and extremely unhealthy for your mental state. Exercising for the right reasons is more likely to keep you exercising and turning it into a habit and lifestyle. Focus on how exercising makes you feel instead of how it makes you look. Take pride in your accomplishments, no matter how small!

Think Positive. Associating exercise with positive thoughts, memories, and images will improve your motivation and help you become more consistent with your workout routine. It is also important to start your workouts with something you enjoy, use the treadmill if you enjoy running, or focus on stretching if that makes you happy. Focus on building a positive self-image and imagine how happy you are going to be once you finish your work-out (yay endorphins) and accomplish your goals. 

Treat yourself along the way. There is truth behind the saying, “motion creates emotion.” Exercising releases endorphins which trigger positive feelings and good attitudes- so do gifts and treats! Taking the initiative and making the first move to get up and work-out improves your mood, allows oxygen to flow through your body, and increases your motivation to get up and exercise again the next day. Some days it is hard to find the will to exercise, but taking action and doing it anyways leads to the motivation you need. On days when it’s particularly tough, reward yourself with a treat (like an iced coffee, or a yummy protein bar) after you leave the gym. Celebrate bigger milestones with gifts to yourself like massages and new workout clothes! Rewarding yourself will help keep you on track and motivated to push through tough times and plateaus.

Be proactive in saving yourself from yourself. You know and understand yourself and your limits better than anyone else. If you know that it is difficult for you to get up and go to the gym after you get home from work, go in the morning. If you know that running a mile first-thing drains your motivation to do anything else, save that for last. Plan your routine and gym-time in a way that maximizes the use of your willpower to keep you motivated for longer. If you’re prone to self-sabotaging, find ways of tricking yourself!

Find an Exercise you Love. Finding happiness in your exercise routine is vital to having success and keeping up the habit. When you have an exercise that you enjoy and that is fun it gives you internal motivation to keep up the routine. Focusing on building a personal drive founded on sheer enjoyment builds a positive body-image, links healthy habits with a happy mind, and continually increases your overall desire and motivation to make exercising regularly a lifestyle. It’s okay to try different forms of exercise- try a dance class, yoga, pilates, spinning, running, trampoline jumping- anything active!

Make a Playlist. Music has been proven to enhance performance when exercising and choosing the right songs per your taste in music will reduce your perceived effort. Picking music that not only is high-intensity but is also encouraging and offers an emotional connection will increase motivation. Endurance will be increased because your brain is focusing on the songs and the emotions that accompany them rather than the task at hand.

Grab a Friend. Having a partner in crime to sweat with you and take part in your exercise routine results in higher levels of motivation and accountability. It’s a lot harder to push snooze on that alarm clock when you have a friend waiting for you at the gym or workout class. In general, we are much more motivated to exercise when we have someone else to push us and participate in some friendly competition. It is easy to encourage one another to do that last rep or run that last mile. It is easier to exercise when you are enjoying your time rather than looking at the clock and counting down the seconds. Taking a friend to the gym helps you with your motivation and will help them with theirs.

Convenience is key. We all wake up in the morning with a certain amount of willpower each day. It is important not to make things more difficult than they need to be and find ways to reduce our already stressful lives. Convenience in itself is an excellent motivator. Finding a gym near you, or making your own at-home gym, will make it easier for you to keep exercising regularly and make it less of a chore.

Use social media as a motivator. We all use it one way or another. The internet is full of fitness networks for every stage of life. Virtual networks, much like the buddy-system we mentioned earlier, can help keep you motivated and increase that motivation over time. Good peer pressure does exist, as long as it is keeping you motivated and inspired. It keeps you accountable and links you with people going through your same struggles. It also gives you a wonderful support group where you can update one another on your progress and where you may need help.

According to a 2021 survey by the American Psychological Association, 79% of employees report work-related stress impacting them in the last month. A staggering 44% report physical fatigue, 32% report emotional exhaustion, and 26% report decreased motivation or interest in their work. These statistics illustrate how widespread the burnout problem has become.

Burnout significantly impacts both well-being and productivity. People experiencing burnout often struggle with chronic fatigue, difficulty focusing, lack of motivation, physical symptoms, emotional outbursts, cynicism and social withdrawal. At work, this results in missed deadlines, poor performance, job dissatisfaction and high turnover. For students, it leads to poor academic outcomes and lack of interest in learning.

While the causes of burnout are complex, prolonged stress is a leading contributor. Other factors like lack of control over work or school demands, lack of social support, work-life imbalance and high workload can also increase the risk of burnout. The good news is there are steps that can be taken to prevent and address burnout.

Here are HFR’s 10 signs you may be experiencing burnout:

1. Lack of Motivation: One of the most common signs of burnout is a lack of motivation. If you find yourself struggling to get out of bed in the morning or feeling unmotivated to complete tasks at work, it may be a sign that you are experiencing burnout. This is because burnout can affect your sense of purpose and leave you feeling disillusioned with your work.

Burnout and a lack of motivation are common issues that can impact both students in school and employees in the workplace. Students may find it challenging to focus on schoolwork, leading to poor academic performance and decreased interest in learning. Meanwhile, employees may struggle to find enthusiasm for their work, leading to decreased productivity and job satisfaction. Both situations can be detrimental to overall well-being and may require interventions such as self-care practices or seeking support from a counselor or supervisor.

2. Decreased Productivity: If you find that you are struggling to complete tasks that you were once able to do easily, or if you are making more mistakes than usual, it may be a sign that you are burned out. This is because burnout can affect your ability to focus and concentrate, making it difficult to get things done efficiently.

When an individual is experiencing burnout, they may struggle to complete tasks or projects efficiently, leading to decreased productivity. In school, burnout can lead to missed deadlines, incomplete assignments, and poor grades. In the workplace, burnout can lead to missed deadlines, incomplete projects, and decreased job performance. This can result in a negative cycle where the individual becomes more overwhelmed, leading to further burnout and decreased productivity. Addressing burnout and finding ways to manage stress can be crucial in preventing decreased productivity and maintaining overall well-being.

3. Chronic Fatigue: Chronic fatigue is another common symptom of burnout. If you find that you are constantly tired, even after a full night’s sleep, it may be a sign that you are experiencing burnout. This is because burnout can drain your energy reserves, leaving you feeling exhausted and unable to perform at your best.

When someone experiences burnout, they may feel physically, emotionally, and mentally drained, which can contribute to chronic fatigue. This can make it difficult to focus on daily activities, causing a decrease in productivity and motivation. Chronic fatigue can also lead to physical symptoms such as headaches, muscle pain, and digestive issues. It is essential to address burnout and take steps to manage stress to prevent chronic fatigue and its negative impact on overall health and well-being.

4. Emotional Exhaustion: If you find that you are easily overwhelmed by your emotions or that you are more irritable than usual, it may be a sign that you are burned out. This is because burnout can deplete your emotional reserves, leaving you feeling drained and emotionally exhausted. 

Burnout can also contribute to emotional exhaustion, a state of feeling emotionally drained and unable to cope with day-to-day stressors. When someone experiences burnout, they may feel overwhelmed, frustrated, and powerless, leading to emotional exhaustion. Emotional exhaustion can manifest in a range of symptoms, including irritability, difficulty concentrating, and a feeling of detachment from others. 

This can make it challenging to maintain healthy relationships and cope with stressors, leading to a negative impact on overall mental health. Addressing burnout and taking steps to manage stress can be crucial in preventing emotional exhaustion and promoting emotional well-being.

5. Physical Symptoms: Burnout can also manifest in physical symptoms such as headaches, stomachaches, and muscle tension. If you find that you are experiencing these symptoms frequently, it may be a sign that you are experiencing burnout. This is because burnout can affect your physical health, leaving you feeling tense and achy.

6. Lack of Enjoyment: Burnout can also lead to a lack of enjoyment in activities that you once found pleasurable. If you find that you are no longer enjoying hobbies or activities that you used to love, it may be a sign that you are burned out. This is because burnout can affect your ability to experience pleasure and enjoyment.

This can lead to a lack of motivation and disengagement, making it challenging to complete tasks or projects. In school, this can lead to decreased academic performance and a lack of interest in learning. In the workplace, this can lead to decreased job satisfaction, decreased productivity, and increased turnover rates.

7. Cynicism: If you find that you are becoming more cynical or negative in your thinking, it may be a sign that you are experiencing burnout. This is because burnout can affect your outlook on life and leave you feeling pessimistic.

In a study, cynicism was a significant partial mediator of the emotional exhaustion and professional inefficacy relations with three outcome variables, linking to increased task performance, contextual performance, and prosocial behavior. This is one of the few studies that uses the burnout process model to examine the links between burnout and performance and prosocial behavior.

8. Difficulty Concentrating: If you find that you are easily distracted or that you are having trouble focusing on tasks, it may be a sign that you are experiencing burnout. This is because burnout can affect your cognitive abilities, making it difficult to stay focused and engaged.

This can manifest a range of symptoms, including forgetfulness, distractibility, and a reduced ability to problem-solve. In school, this can lead to poor academic performance and difficulty retaining information. In the workplace, this can lead to missed deadlines and decreased job performance. Addressing burnout and finding ways to manage stress can help improve concentration and focus, leading to improved academic or job performance and overall well-being.

9. Withdrawal: Burnout can also lead to withdrawal from social situations. If you find that you are avoiding social activities or withdrawing from friends and family, it may be a sign that you are burned out.

This is because burnout can affect your desire for social interaction, leaving you feeling isolated and disconnected. When an individual is experiencing burnout, they may feel emotionally and physically drained, leading to a lack of motivation to interact with others. This can manifest in a range of symptoms, including withdrawing from social events, avoiding coworkers or classmates, and a feeling of disconnection from friends and family. This can have a significant impact on mental health, leading to increased feelings of depression and anxiety.

10. Increased Substance Use: Finally, burnout can lead to increased substance use. If you find that you are using alcohol, drugs, or other substances more frequently than usual, it may be a sign that you are experiencing burnout.

This is because burnout can lead to a sense of hopelessness and a desire to escape from your problems. When an individual is experiencing burnout, they may feel emotionally and mentally drained, leading to a lack of motivation to cope with stress in a healthy way. Substance use can provide a temporary escape from feelings of stress and anxiety, leading to a negative cycle where substance use further contributes to burnout. This can have a significant impact on physical and mental health, leading to addiction and other health problems.

In the realm of healing arts, few modalities possess the transformative potential and universal resonance of music therapy. Across cultures, ages, and circumstances, the rhythmic melodies and harmonious compositions of music have transcended barriers, offering solace, expression, and healing to the human spirit. Music therapy, a specialized branch of therapy, harnesses the innate power of music to facilitate physical, emotional, cognitive, and social well-being.

Join us as we unravel the symphony of healing orchestrated by music therapy, delving into its harmonious melodies, therapeutic rhythms, and profound connections that resonate across the realms of body, mind, and soul. Through understanding and appreciation, we illuminate the transformative power of music therapy in navigating the complex terrain of neurological rehabilitation, offering hope, healing, and harmony to those embarking on the journey of recovery.

Improved Mood

Listening to uplifting or personally meaningful music can enhance mood and alleviate symptoms of depression and anxiety. Music has the power to evoke positive emotions and memories, providing comfort and support during difficult times. Music has the ability to stimulate various regions of the brain associated with emotion processing, including the limbic system and the reward centers. Listening to music that resonates with individuals can trigger the release of neurotransmitters such as dopamine, which are associated with pleasure and reward, leading to an improvement in mood.

​​Engaging with music provides a safe and expressive outlet for emotions. Music therapy encourages individuals to explore and express their feelings through music, facilitating emotional release and regulation. This process allows individuals to gain insight into their emotions and develop healthy coping strategies for managing mood fluctuations.

Distraction and Coping

Music can serve as a powerful distraction from distressing thoughts or painful experiences. It can also provide a healthy coping mechanism for managing stress and coping with difficult emotions.

Focusing on the lyrics of a song can serve as a cognitive distraction, redirecting attention from negative thoughts or worries. Meaningful or relatable lyrics can resonate with individuals, offering comfort and connection. paIncorporating music into physical activities, such as dance or movement exercises, can promote a sense of well-being and distraction. Physical movement paired with music can release endorphins, contributing to a positive mood.

Pain Management

Research suggests that music therapy can reduce perceived pain levels and discomfort, particularly in medical settings such as hospitals or during medical procedures. Music’s analgesic effects may be attributed to its ability to distract, relax, and modulate pain perception. Research suggests that engaging with music can increase pain thresholds and tolerance levels. By altering perception and response to pain stimuli, music therapy contributes to a more adaptive and resilient pain experience.

Listening to music triggers the release of endorphins, which are the body’s natural pain-relieving hormones. Endorphins act as natural analgesics, diminishing the perception of pain and promoting feelings of well-being and relaxation. Chronic pain is often accompanied by anxiety, tension, and stress, which can exacerbate discomfort. Music therapy interventions, such as listening to calming music or engaging in relaxation techniques accompanied by music, promote relaxation responses, reducing anxiety and tension levels that contribute to pain.  “One good thing about music, when it hits you feel no pain.” Bob Marley.  

Support for Neurological Rehabilitation

Music therapy techniques, such as singing, vocal exercises, and rhythmic speech patterns, can facilitate speech and language recovery in individuals with aphasia or other communication disorders resulting from neurological damage. Singing may engage different neural pathways than speaking alone, making it an effective tool for enhancing vocalization and articulation.

Music therapy interventions, such as singing familiar songs, playing memory-enhancing games, or learning new musical skills, provide cognitive stimulation and promote neuroplasticity, which can aid in cognitive rehabilitation following brain injury or neurodegenerative diseases. Music therapy utilizes auditory, visual, and tactile sensory stimulation to promote sensory integration and motor learning. Activities such as drumming, rhythm-based exercises, or interactive music-making with multisensory feedback facilitate sensory-motor integration, enhancing motor planning and coordination.

Stress Reduction

Music has a soothing effect on the mind and body, helping to reduce stress levels. Listening to calming music or engaging in music-making activities can lower cortisol levels, which are associated with stress. It has been shown to influence physiological parameters such as heart rate, blood pressure, and respiration rate. Relaxing music can induce a relaxation response, leading to decreased physiological arousal and promoting a sense of calmness.

Music serves as a powerful distraction from stressors by capturing attention and redirecting focus. Engaging with music provides a mental escape from stressful thoughts or situations, allowing individuals to temporarily shift their attention to more positive or neutral stimuli.

From the rhythmic cadence of drumming to the lyrical resonance of song, music therapy transcends boundaries, offering a universal language of connection and expression. It serves as a bridge between the realms of science and art, blending evidence-based interventions with the intangible power of human creativity and emotion.

In the symphony of life, may music therapy continue to serve as a guiding melody, leading us towards a future where healing knows no bounds, and the transformative power of music resonates in every heart and soul.

Animal crossing: New Horizons: A game where the player starts on a deserted island after purchasing a getaway package from one of the main characters, Tom Nook, where the player can freely live on this island and customize and expand it to your heart’s desire! This is a relaxing game where you can fish, grow your own flowers, craft furnishings or structures to customize your island, and even have cute animal villagers as residents that you can befriend. 

Tetris: A great distraction for easing anxiety, increasing your problem solving skills with this game that flows so easily. Moving different shaped tiles as they descend on the screen to form perfect lines, earn points and hone your focus to distract the anxious mind. 

Stardew valley: Similar to animal crossing, but more 2D! In this one the player has inherited their grandfather’s old farm. Enjoy this relaxing experience as you befriend the townspeople, expand your farm and learn the ways of living in the countryside. 

Unpacking: Enjoy this zen puzzle game where you reminisce about the familiar feeling of pulling your possessions out of boxes to fit them into a new home. Being able to freely place things wherever you would like throughout the space, whether it be a kitchen or a bedroom. Spanning from 21 years, dive into this engaging, relaxing game as you uncover the main character’s story through their unsorted cardboard boxes. 

A little to the left: Another cozy puzzle game to add to the list where you can sort, stack, and organize regular household items into aesthetically pleasing arrangements. Clean up the mess and enjoy the satisfaction of putting things where they belong. 

Minecraft: Like many of the other games listed, minecraft is a very versatile game that you can play however you want to, preferably in peaceful mode where you can build, explore, and adventure as much as you want without the consequence of evil monsters coming after you to take all your stuff. 

Melatonin: This rather relaxing rhythm game merges dreams and reality together. Before each chapter the main character goes to sleep and has corresponding dreams that relate to real life, from combating stress in dreams to dreaming about the future. Stages are accompanied by catchy music where players have to stay in tune with the beat of the song. 

Potion craft: This simulator game that allows you to kick your feet back and step into a medieval fantasy world. Operating a potion store and producing and selling potions of your own craft as you play as an alchemist in the game. You can go as far as making new recipes to attract customers and experiment as much as you want. 

Cozy grove: As the name suggests, this cozy game allows you to step into a haunted, ever-changing island. Playing as a spirit-scout, your job is to soothe local ghosts and help spirits in need. Filled with many memorable characters to befriend and understand, and spirits stories that you will unravel as you play the game. 

The Sims 4: In this game, you are their creator. Unleashing your creative freedom as we invite you to enjoy this relaxing, social-simulation game where you can create as many characters as you want and develop the lives they have, from letting your Sims bond and build connections, having a family, or letting them pursue their dream job.

Art Therapy: A Non-Verbal Path to Healing

Art therapy facilitates healing by providing a non-verbal outlet for self-expression, allowing individuals to communicate complex emotions, experiences, and conflicts that may be difficult to express verbally. Through the creative process of making art, individuals can release pent-up emotions, gain insight into their thoughts and behaviors, and develop coping skills to navigate life’s challenges. Engaging in art-making activities promotes relaxation, reduces stress, and fosters a sense of empowerment and self-esteem. Art therapy also aids in processing and healing from trauma by externalizing and reframing traumatic experiences through artistic expression. Overall, art therapy offers a holistic approach to healing that integrates creativity, self-discovery, and psychological well-being.

Here are some additional studies that highlight the effectiveness of art therapy:

• Cancer Patients and Art Therapy: A study conducted with cancer patients undergoing treatment found that art therapy significantly reduced symptoms of anxiety and depression. Participants reported improved emotional well-being and a sense of empowerment through artistic expression.
• Trauma Survivors and PTSD: Another study explored the impact of art therapy on survivors of sexual assault with post-traumatic stress disorder (PTSD). Art therapy sessions helped participants externalize and reframe traumatic experiences, leading to emotional regulation and symptom reduction.

Music Therapy

Music therapy harnesses the power of music to address physical, emotional, cognitive, and social needs. Active engagement in musical activities—listening, singing, playing instruments, and songwriting—offers therapeutic benefits. Music evokes emotions, memories, and sensations, serving as a powerful tool for emotional expression and communication. Music therapy interventions reduce stress, enhance mood, improve cognitive function, and foster social connections. Personalized musical experiences tailored to individual preferences promote holistic well-being and emotional healing.

Consider these findings:

• Asthma and Rheumatoid Arthritis Patients: A groundbreaking study involving asthma and rheumatoid arthritis patients revealed that writing about stressful events improved clinical evaluations. Similarly, music therapy interventions have been shown to reduce stress and enhance overall well-being.
• Emotional Well-Being and Dementia: Music-based interventions have been explored for people with cognitive impairment or dementia, such as Alzheimer’s disease. Limited evidence suggests that music therapy improves emotional well-being, behavioral challenges, and quality of life in these populations.

Writing Therapy

Writing therapy, also known as expressive writing, facilitates healing by providing a structured and introspective way for individuals to process their thoughts, emotions, and experiences. Through various writing exercises such as journaling, poetry, fiction, or memoir writing, individuals can explore and make sense of their inner world, gaining insight and understanding into their feelings and behaviors. Writing therapy encourages self-reflection, self-expression, and meaning-making, allowing individuals to release pent-up emotions, clarify their thoughts, and find solutions to personal challenges. Sharing one’s writing with a supportive therapist or group can foster validation, empathy, and connection, promoting a sense of belonging and emotional healing. Additionally, writing therapy cultivates resilience, coping with trauma, and self-awareness, leading to positive overall well-being.

Writing encourages self-reflection, self-expression, and meaning-making. Here’s more:

• Boosting Immune Function: Research by psychologists James Pennebaker and Joshua Smyth suggests that expressive writing can boost immune functioning in patients with terminal or life-threatening diseases. The curative mechanism lies in using writing to interpret emotions and learn from experiences.
• Positive Health Effects: Writing therapy compares favorably with verbal guided exploration in psychodynamic psychotherapies. It relieves stress and contributes to overall health improvement.

Being forgiving and caring toward yourself can have numerous benefits. Self-compassion has been found to improve health, relationships, and overall well-being. Research has shown that self-compassionate individuals experience lower levels of anxiety and depression. By acknowledging our own struggles and responding with self-compassion, we are able to reduce our levels of anxiety and depression.

Self-compassion is an essential component of mental health and well-being. Instead of harsh criticism and judgment, it allows us to treat ourselves with kindness, understanding, and empathy. Practicing self-compassion can help us manage stress, develop resilience, and improve our overall quality of life. Many people, however, struggle with self-compassion. Health Fitness Revolution has researched 10 ways to be self-compassionate: 

Embrace Imperfection

Understand that we are all human and that humans make mistakes! Accept your flaws and use them as opportunities for growth and learning. Self-compassion and acceptance of imperfection can assist us in developing a sense of self-worth that is not based on external validation but rather on the knowledge that we are doing our best with the resources we have.

Practice Mindfulness

Mindfulness is the practice of being fully present and aware of our thoughts, feelings, and sensations without judgment. It can help us observe our thoughts and emotions without getting caught up in them, which can lead to greater self-awareness and self-compassion.

Through mindfulness, we can recognize when we are being self-critical or judgmental towards ourselves and shift our focus to self-compassion instead. Even a brief activity, such as a few minutes of meditation, can be an excellent way to nurture and embrace oneself while we are in pain. By practicing self-compassion and mindfulness, we can develop a more accepting and compassionate relationship with ourselves, which can lead to greater resilience, reduced stress and anxiety, and improved overall well-being.

Practice Gratitude

Concentrate on what you have rather than what you don’t! Gratitude can help you build a more positive attitude toward life and boost your self-esteem. ​​Read more about why gratitude is healthy.

When we practice self-compassion, we may recognize our own hardships and obstacles while also acknowledging the positive aspects of our existence. This can assist us in developing a more balanced perspective and decreasing sentiments of self-pity or self-criticism. We can build a more positive and compassionate attitude toward ourselves and others by incorporating self-compassion and gratitude into our daily lives.

Practice Positive Self-Talk

It can be difficult to get back up when you are feeling down! The key is to avoid getting caught up in a cycle of negative thoughts and comments. Be kind and compassionate in the way you speak to yourself. 

By practicing positive self-talk, we can counteract these negative feelings and develop a more compassionate and supportive relationship with ourselves. By practicing self-compassion and positive self-talk, we can improve our overall well-being and develop a more positive and confident self-image. Positive affirmations or self-affirming statements can also be used on a regular basis to reinforce positive self-talk. Read more about ways to practice positive self-talk. 

Recognize Common Humanity

Common humanity is an essential characteristic of self-compassion because it acknowledges that everyone suffers and is imperfect as part of the shared human experience. We can create a better sense of connectedness and compassion for ourselves and others by identifying our own problems and accepting that they are a normal aspect of being human. 

We can create a more positive and accepting relationship with ourselves through self-compassion and common humanity, which can lead to increased well-being and resilience in the face of life’s obstacles.

Set Realistic Expectations

Avoid setting unrealistic expectations for yourself! Instead, set goals that are challenging but attainable, and be kind to yourself if you fall short.

If we set expectations that are too high, we may become overwhelmed and self-critical when we don’t meet them. By being compassionate towards ourselves, we can avoid the negative effects of perfectionism and aim for goals that are challenging yet attainable. When we fall short, we can respond with self-compassion and acknowledge our efforts and progress instead of criticizing ourselves. This approach helps us develop a better relationship with ourselves, leading to greater confidence, motivation, and success.

Treat yourself with Kindness

You should treat yourself like you would a good friend. Avoid harsh judgment and self-blame by being kind and sympathetic to yourself.

Self-compassion is all about being nice and understanding to oneself. It entails being conscious of our own challenges, flaws, and limits and responding to them with care and empathy rather than self-criticism or condemnation. This attitude enables us to be gentler and more compassionate towards ourselves, as well as recognize that we are deserving of the same kindness and respect that we show to others. We can create a higher sense of self-worth, self-confidence, and inner serenity by treating ourselves with compassion and kindness, which can benefit many parts of our lives.

Practice Self-Care

Take care of your physical, emotional, and mental health! This can include getting enough sleep, eating healthy, engaging in physical activity, and seeking support when needed.

Self-compassion involves recognizing the importance of self-care and allowing oneself the time and space to prioritize it without guilt or shame. When we treat ourselves with compassion, we are more likely to engage in self-care practices that truly nourish and rejuvenate us, rather than pushing ourselves beyond our limits or neglecting our needs altogether. Read more about the benefits of self-care.

Forgive Yourself

Forgive yourself for past mistakes and failures! Holding onto guilt and shame can prevent you from moving forward and can be a barrier to self-compassion.

When we make mistakes or fail, it’s easy to get caught up in a cycle of self-blame, humiliation, and guilt. Self-compassion involves acknowledging that we are all human and flawed, and that making errors is an inevitable part of the learning and growing process. We can learn to let go of self-judgment and self-criticism by practicing self-compassion, and instead approach our mistakes and shortcomings with inquiry, openness, and self-acceptance. Read more about practicing self-compassion with forgiveness.

Seek Support

Reach out to trusted friends, family, or professionals if you need support or guidance. It’s okay to ask for help, and seeking support can be a powerful act of self-compassion! 

When we are struggling with something, it can be easy to isolate ourselves or believe that we should be able to handle it on our own. However, self-compassion involves acknowledging that it is okay to ask for help and that we all need support from time to time. By seeking support, we can reduce feelings of shame or self-criticism and develop a stronger sense of connection and belonging.

Practicing self-compassion can lead to a happier and more fulfilling life, but it takes time and practice. Treat yourself with kindness, accept that you are not perfect, and don’t be afraid to seek assistance when necessary. You can build resilience, reduce stress, and improve your overall well-being by doing these things. Read more about tips to increase happiness and self-contentment.

1. Ashwagandha: This herb has been used in Ayurvedic medicine for centuries to reduce stress and anxiety. Studies have shown that ashwagandha can lower cortisol levels, which can help regulate the body’s stress response. Read more about the benefits of ashwagandha.

2. Cannabidiol (CBD): CBD supplements have been shown to help reduce stress by promoting relaxation, improving sleep quality, regulating the body’s stress response, and reducing inflammation. 

CBD has anxiolytic properties that can reduce feelings of anxiety and have a calming effect on the brain by increasing the levels of the neurotransmitter GABA. CBD may also help regulate the sleep-wake cycle, which can help reduce stress levels. Additionally, CBD may help reduce the release of cortisol, a hormone that is released in response to stress. 

3. GABA: Gamma-Aminobutyric Acid is a neurotransmitter that helps regulate the body’s stress response. Supplementing with GABA may help reduce feelings of anxiety and promote relaxation. Studies have shown that individuals with low levels of GABA may be more susceptible to anxiety and stress, while increasing GABA levels through supplementation or other methods may help reduce stress levels.

4. Magnesium: Also known as the relaxing mineral, magnesium is an essential mineral that plays a role in hundreds of bodily functions, including stress management. When we experience stress, our body releases hormones that can cause magnesium levels to drop. 

This, in turn, can contribute to feelings of anxiety and tension. However, studies have shown that supplementing with magnesium can help reduce stress and anxiety levels. Magnesium is thought to help regulate the production of stress hormones while also promoting relaxation and sleep. Read more about the relaxing mineral.

5. Vitamin D: Getting enough vitamin D through supplements or sunlight exposure may help reduce stress levels. Vitamin D has been found to play a crucial role in reducing stress and improving overall mental health. 

This essential vitamin regulates the production of the stress hormone cortisol, which helps to reduce feelings of anxiety and tension. Additionally, vitamin D is known to have a direct impact on the brain’s neurotransmitters, which regulate mood and behavior. Research has shown that individuals with low levels of vitamin D are more likely to experience symptoms of depression and anxiety. 

6. Omega-3 Fatty Acids: Found in fish oil and other sources, omega-3 fatty acids have been shown to reduce inflammation and improve mood. Studies have also suggested that omega-3s may help reduce symptoms of anxiety and depression. Foods rich in omega-3 fatty acids, such as fatty fish, nuts, and seeds, can be beneficial in reducing stress levels and promoting overall well-being.

7. B-Complex Vitamins: B vitamins are important for energy production and stress management. Studies have shown that  B-complex vitamins can help reduce stress levels by improving the body’s response to stress and reducing symptoms of anxiety and depression. 

Additionally, B vitamins are necessary for the metabolism of energy, and adequate levels of these vitamins can help combat fatigue and promote mental alertness. Foods rich in B-complex vitamins, such as whole grains, nuts, seeds, and leafy green vegetables, can be helpful in reducing stress and promoting overall well-being.

8. L-Theanine: This amino acid is found in green tea and has been shown to promote relaxation and reduce stress. It may also improve cognitive function and help improve sleep quality. It works by increasing alpha brain waves, which are associated with relaxation and reduced stress levels. Studies have shown that L-theanine can help reduce stress and anxiety, improve mental clarity and focus, and promote a sense of overall well-being. It is often used as a natural supplement for stress relief and is considered safe and non-addictive.

9. Holy Basil: Holy basil, also known as tulsi, is an herb commonly used in traditional Ayurvedic medicine to promote health and well-being. It has been found to have a wide range of medicinal properties, including stress-reducing effects. 

Holy basil works by regulating the production of stress hormones such as cortisol, which can cause anxiety and tension in the body. Additionally, it contains adaptogenic compounds that help the body adapt to and cope with stress. Studies have shown that holy basil can help reduce symptoms of anxiety and depression, improve cognitive function, and promote a sense of calm and relaxation. It is often consumed as a tea or supplement and is considered safe and beneficial for overall health and well-being.

10. Probiotics: Probiotics are live microorganisms that are beneficial for overall health, particularly digestive health. However, recent studies have shown that the gut microbiome also plays a crucial role in regulating stress and anxiety levels. Probiotics help maintain a healthy balance of gut bacteria, which can positively impact mental health. Additionally, probiotics have anti-inflammatory properties that can help reduce inflammation in the body, which is often linked to increased stress levels. 

While supplements can be a helpful tool for reducing stress, it’s important to remember that they’re not a cure-all. Managing stress requires a holistic approach that may include exercise, meditation, therapy, and other strategies. Before taking any new supplements, it’s always a good idea to talk to your doctor to make sure they’re safe and appropriate for you.

So if you’re looking for natural ways to reduce stress, consider incorporating some of these top 10 supplements into your routine. With the right combination of supplements and other stress-management strategies, you can take control of your stress levels and improve your overall well-being!

1. Practice mindfulness: Are you feeling burnt out and overwhelmed? Practicing mindfulness can help! Mindfulness is a powerful tool for reducing stress and improving mental well-being. 

Try taking a few minutes each day to practice mindful meditation or simply focus on your breathing. You can learn to stay present in the moment and avoid getting caught up in stressful thoughts or emotions. Studies have shown that practicing mindfulness reduces burnout. With regular practice, mindfulness can help you cultivate a sense of calm and clarity that can help you navigate even the most challenging situations. 

2. Take breaks: Taking regular breaks can help you recharge and avoid burnout! Associate professor Charlotte Fritz, PhD claims that taking breaks can improve our moods, overall well-being and performance capacity. Make sure to take short breaks throughout the day to stretch, walk around, or just take a few deep breaths. Read more about 10 reasons to take breaks.

3. Set boundaries: Do you feel like you’re always “on” and can never truly disconnect from work or school? It’s time to set some boundaries! It’s important to set boundaries between work or school and your personal life to avoid burnout. A Dutch cross-sectional study found that increased degrees of blurring work-life boundaries predict negative changes in happiness via increased emotional exhaustion. 

Try turning off your work phone or email notifications outside of work hours or designating a specific time each day to check and respond to messages. By creating clear boundaries and prioritizing your own needs, you can take control of your schedule and avoid the stress and exhaustion of burnout.

4. Get enough sleep: Getting enough sleep is crucial for avoiding burnout and maintaining good physical and mental health. Lack of sleep can lead to increased stress, irritability, and decreased productivity, making it harder to cope with the demands of your daily life. 

Aim for at least 7-8 hours of sleep each night to give your body and mind the rest they need to perform at their best. By prioritizing your sleep and making it a non-negotiable part of your routine, you can take the first step towards avoiding burnout and achieving long-term success. Read more about 10 ways to sleep better.

5. Exercise regularly: Exercise is a powerful stress-reliever and can improve your mood and energy levels. An increasing amount of scientific work suggests positive effects of exercise-related interventions in patients with burnout. 

Whether you prefer running, yoga, or lifting weights, just 30 minutes of moderate exercise each day can make a big difference in your overall well-being. So why not make exercise a part of your daily routine? By prioritizing your physical health, you can improve your mental and emotional resilience and prevent burnout from taking over.

6. Prioritize tasks: Feeling overwhelmed and unsure of where to start? Prioritizing your tasks can help you avoid burnout and stay organized. By making a list of tasks and prioritizing them based on their importance and urgency, you can break down overwhelming projects into manageable pieces and feel a sense of accomplishment as you check each one off. 

This approach can help you stay on track and avoid feeling like you’re falling behind, reducing stress and preventing burnout in the process. So take a deep breath and make a plan – you’ve got this!

7. Learn to say no: Do you find yourself saying “yes” to everything, even when you’re already stretched too thin? Learning to say “no” can be a powerful tool for avoiding burnout and prioritizing your own needs. Saying “no” doesn’t mean you’re being selfish or letting people down – it simply means that you recognize your own limits and are committed to taking care of yourself. 

So the next time someone asks you to take on an extra task or attend a meeting outside of your regular hours, don’t be afraid to politely decline. By setting boundaries and learning to say “no” when necessary, you can reduce stress and avoid the exhaustion of burnout. Read more about strategies to reduce stress and burnout.

8. Connect with others: Feeling burnt out and disconnected from those around you? Building strong connections with others can be a powerful tool for preventing burnout and improving your overall well-being. Social support can help reduce stress and improve mental well-being. 

A study examined the mediating role of social support over the effect of burnout and concluded that social support was found to mediate the negative effects of burnout on health. Whether it’s through sharing a meal with a friend or coworker, joining a social club or volunteer group, or simply making time for a phone call or video chat, connecting with others can help you feel more supported and less isolated. 

In turn, this can help you manage stress and avoid burnout by providing you with a sense of community and shared purpose. So make time to reach out to others and build those important connections – your mental and emotional health will thank you!

9. Practice self-care: Taking care of yourself is crucial for avoiding burnout. Whether it’s taking a long bubble bath, reading a book, getting a massage, or simply taking a few minutes to take deep breaths and meditate, self-care can help you recharge and refocus. 

By making self-care a priority, you can reduce stress and prevent burnout by showing yourself the same care and attention you give to others. So take a deep breath and make time for yourself – you deserve it! Read more about the benefits of self-care.

10. Seek professional help: Seeking professional help can be a powerful tool for addressing burnout and improving your mental health. Whether it’s through therapy, counseling, or medication management, a mental health professional can help you identify the root causes of your burnout and develop a personalized plan for recovery. 

There’s no shame in seeking help when you need it – in fact, it’s a sign of strength and self-awareness. So don’t hesitate to reach out and ask for support – your mental and emotional well-being are worth it.

Burnout is a serious issue that can affect your work or school performance as well as your mental and physical health. By practicing mindfulness, taking breaks, setting boundaries, getting enough sleep, exercising regularly, prioritizing tasks, learning to say no, connecting with others, practicing self-care, and seeking professional help when needed, you can avoid burnout and improve your overall well-being.

Discover the health advantages of being outside:

Relieves Stress: 

Taking breaks from work is essential for your well-being. According to the New York Times, taking breaks from stressful routines can boost one’s creativity, productivity, and attention. Working without a break, on the other hand, might cause stress and chronic tiredness. When you combine it with the health and stress-reduction advantages of spending time outside, you have a potent, stress-busting, creativity-inducing outdoor excursion. Bloodstream levels of the stress hormone cortisol are lowered after time spent outside as well. 

Improves Immunity:

Staying inside might be harmful to your immune system. When the immune system is regularly challenged, it performs optimally. That does not happen while we are indoors. 

A study looked at the effect of forest bathing on immunological function. A three-day journey to the forest boosted the number of white blood cells in the blood of a group of Japanese people. These white blood cell counts were increased for more than 30 days following their experience in the woods. White blood cells are critical components of your immune system. They assist your body in fighting infections by identifying diseases and hazardous invaders using antibodies. A stroll outdoors might help strengthen your immunity and keep you feeling healthy. Increased immunity is a key advantage in a healthy lifestyle for active adults and developing children. A regular vacation into the wilderness might help your body’s inherent germ-fighting capacity.

Improves Sleep Quality:

Typically, your body’s internal clock follows the sun, making you feel awake during the day and tired at night. Although artificial lighting can simulate natural light, direct sunshine has 200 times the intensity of office lights in a confined environment. As a result, sunshine has a greater influence on your circadian cycle than electric light. Exposing oneself to sunshine can help you sleep better by making you feel more exhausted at night, decreasing the time it takes to fall asleep, and enhancing the quality of your sleep.

Increases Concentration:

Studies have demonstrated that exposure to natural areas improves attention in the general population. According to a 2009 study, this is also true for kids who have attention deficit disorders. Children with ADHD performed better on focus tests after twenty minutes of strolling in a nearby park. This alleged “dosage of nature” may prove to be a more effective method of treating children’s attention deficit disorders. The same effects have been seen in adults. Views of nature from an office window, as well as breaks from work in nature, have been found to boost productivity and focus. Therefore, we advise escaping to the woods for extended periods of time for a substantial increase in attention and creativity. After spending several days exploring the outdoors, creative problem solving and cognitive performance can be increased by approximately 50%.

Boosts Mood:

Being outside is crucial for achieving peace and mental clarity. Both seasonal and severe depression can be treated with light treatment. After a few days, if you suffer from seasonal depression, you could feel better. It might take up to two to five weeks before you start feeling better if you have significant depression. Scientists are still unsure about how sunshine impacts mood. Since sunshine can aid in the body’s production of vitamin D, some individuals think it has a protective impact. It’s also conceivable that sunshine makes sleeping better, which lessens severe depressive symptoms.

Helps with Weight Management:

More than one third of American people, according to research from the Centers for Disease Control and Prevention, are obese. The two best approaches to prevent the spread of obesity are regular exercise and a healthy diet. Walking in the park will burn 149 calories every half hour, whereas riding a bike will burn 372 calories every half hour. Find a fun activity you can perform as a family to encourage youngsters to exercise outside. Your risk of obesity will decrease if you spend more time outside riding, walking, jogging, and playing. Enjoy all the health advantages nature has to offer by exercising outdoors instead of in a gym.

Improves Vision:

Another reason why going outside is vital is because it improves your eyesight. A study following Australian school children found a correlation between time spent outside and improved vision. Among the 2,000 children studied, those who spent more time playing outside had a lower probability of becoming nearsighted. This implies that children’s eyes benefit from outside activities. These findings are notable since they were not detected in youngsters who participated in indoor sports. Being outside in the fresh air and sunlight protects developing eyes more than similar physical exercise indoors. In addition, natural light saves children’s eyes from having to work harder than necessary. So, while promoting play and exercise, move the enjoyment outside to safeguard your child’s eye health.

Better Breathing:

As you may be aware, air pollution may cause allergies, asthma, and other respiratory disorders. However, you may be surprised to find that interior quantities of air contaminants are frequently two to five times greater than outside amounts. However, spending more time in natural green places may help reduce your risk of respiratory issues. One study monitored 108,630 women for 8 years to examine the association between local greenery and mortality risk. People with the most greenery in their areas were 34% less likely to die from respiratory disorders than those with the least greenery.

Improved Air Quality

The ocean air is often considered to be some of the freshest and cleanest air available. This is because the ocean breeze carries salt particles and negatively charged ions from the water. These negative ions help to neutralize and clear the air of pollutants and allergens, such as pollen, dust, and mold spores. This can be especially beneficial for individuals with respiratory conditions like asthma or allergies, as the clean ocean air can improve respiratory function and reduce symptoms. Additionally, research has shown that negative ions can help to increase serotonin levels in the body, leading to improved mood and overall well-being. So, living by the ocean can provide not only a beautiful view but also a healthy and refreshing environment.

Reduced Stress

Living by the ocean can have a profound impact on reducing stress and anxiety levels. The sound of waves crashing against the shore has a calming effect that can help individuals relax and unwind. Research has shown that exposure to natural environments, such as the ocean, can lower cortisol levels and reduce stress. Additionally, the peaceful scenery of the ocean can help to promote mindfulness and meditation, which have been shown to help reduce stress and anxiety. Studies have also shown that simply looking at pictures of the ocean can help to reduce stress levels. 

Increased Physical Activity

Living by the ocean can provide an abundance of opportunities for physical activity and outdoor exercise. Activities such as swimming, surfing, kayaking, or even taking a walk on the beach can provide a great workout and improve overall fitness. The ocean also provides a unique environment for exercise, as the water resistance can add an extra challenge to workouts, leading to improved strength and endurance. Additionally, the beach provides a soft surface for activities such as jogging or yoga, which can be gentler on the joints. The opportunity for outdoor exercise can be especially beneficial for individuals who may not enjoy traditional gym settings, as the ocean provides a beautiful and natural environment for staying active.

Enhanced Mental Health

Living by the ocean can have a positive impact on mental health, helping to reduce symptoms of depression and anxiety and promoting overall well-being. The calming sound of the waves and the peaceful atmosphere of the ocean can have a soothing effect on the mind and body, promoting relaxation and reducing stress. Additionally, research has shown that spending time near the ocean can increase feelings of happiness and contentment, and even boost the production of endorphins, the body’s natural mood-boosting chemicals. The natural scenery of the ocean can also provide a sense of awe and wonder, which can help individuals feel more connected to nature and the world around them. Overall, living by the ocean can provide a positive and rejuvenating environment for mental health and well-being.

Improved Sleep

Living by the ocean can also lead to improved sleep quality. The sound of the waves can be soothing and calming, which can help individuals fall asleep faster and stay asleep longer. The sound of waves has been shown to have a similar effect on the brain as meditation and can help individuals enter a relaxed state, promoting a better quality of sleep. Additionally, the ocean air is often cooler and fresher, which can provide a more comfortable sleeping environment. Research has also shown that exposure to natural environments, such as the ocean, can help regulate the body’s natural sleep-wake cycle, promoting a more regular sleep pattern. Therefore, living by the ocean can be an excellent way to improve sleep quality and overall health.

Increased Vitamin D Levels

Living by the ocean can also lead to increased vitamin D levels. Spending time outdoors in the sunshine, especially in areas with little to no pollution or obstruction, can help the body produce vitamin D naturally. Vitamin D is important for maintaining healthy bones and teeth, as well as supporting immune function and overall health. Research has shown that vitamin D deficiency is common among individuals who spend most of their time indoors or in areas with limited sun exposure, and that living by the ocean can help increase vitamin D levels and improve overall health. However, it’s important to take appropriate sun safety precautions, such as wearing sunscreen and avoiding peak hours of sunlight, to prevent sunburn and other potential health risks associated with excessive sun exposure.

Reduced Inflammation

Another health benefit of living by the ocean is reduced inflammation. The ocean air contains higher levels of negative ions that can help reduce inflammation in the body. Inflammation is a natural response to injury or infection, but chronic inflammation has been linked to a variety of health conditions such as heart disease, diabetes, and arthritis. Studies have shown that exposure to negative ions can help reduce inflammation and promote healing. Additionally, the sound of waves and the natural environment of the ocean can help reduce stress, which can also contribute to lower inflammation levels in the body. 

Improved Skin Health

Living by the ocean can also improve skin health. The saltwater and sea air can have a hydrating effect on the skin, which can be beneficial for individuals with dry or sensitive skin. The saltwater also has natural antiseptic properties, which can help promote healing and prevent infection in minor skin irritations such as cuts and scrapes. In addition, the natural exfoliation properties of the ocean can help remove dead skin cells and promote a healthy glow. The sea air contains minerals such as magnesium, potassium, and calcium, which can also help improve skin health. 

Enhanced Creativity

Living by the ocean can also enhance creativity. The natural beauty and tranquility of the ocean environment can provide a peaceful and inspiring atmosphere that can help stimulate the mind and encourage creative thinking. Studies have shown that exposure to natural environments such as the ocean can improve cognitive function, increase attention span, and enhance problem-solving skills. The sound of the waves, the colors of the sky, and the movement of the water can all help to spark the imagination and inspire new ideas. Therefore, living near the ocean can be a great way to enhance creativity and foster a more innovative and imaginative mindset.

Improve Social Connections

Living near the ocean can also help to improve social connections. The beach and surrounding community can offer a range of opportunities for socializing and meeting new people, such as beach parties, barbecues, and outdoor activities like beach volleyball or surfing. Additionally, local events and festivals can provide a chance to connect with others and build a sense of community. Research has shown that social connections are an important aspect of overall health and well-being, and can help reduce the risk of depression, anxiety, and other mental health conditions. Therefore, living near the ocean can provide an added benefit of social connection and a sense of community, which can contribute to a happier and healthier lifestyle.

Okay, so maybe you did. But did you know that they provide WAY MORE than just one kind of mental benefit? Plants are the only eukaryotic organisms that can produce energy through photosynthesis. And they’re also the only eukaryotic organisms that produce oxygen. Aside from having those incredible abilities, plants offer us humans many benefits. A few benefits are that they provide better air quality and help with indoor humidity. If you want to check out which plants are best for you, click here. But aside from these physical benefits of indoor plants, there are also mental ones!

Stress Reducer

At first, it may seem odd how a plant can help reduce stress. But, numerous studies, including a study done by NIH, found that having plants help both physiological and psychological stressors. This is executed by suppressing sympathetic nervous system activity and diastolic blood pressure and promoting a comfortable, soothed, and natural feel.

Sharpens Concentration

For students and those who like to be concentrated while working, having an indoor plant may be the solution for you. A study of 23 elementary students found they were more focused when natural plants were present than near fake plants. In addition, the researchers did brain scans on each participant, finding that their brain was more active when plants were present.

Enhances Memory

Like concentration, plants can help enhance memory retention, which is ideal for students who want to retain all the information they obtain. For example, a study by the University of Michigan found that participants who had planted near them while studying/working had a 20% increase in memory retention when they spent an hour with nature (plants/trees).

Promotes Happiness

Even if you are not a fan of plants, plants have been known to promote happiness. Walking along parks or gardens can produce dopamine and endorphins, but bringing a piece of the garden inside can produce the same effect.

Boost Productivity

Yes, that’s right, plants can help you be more productive at work and school. How? Well, a study done in 1996 on a college campus concluded that participants who worked in an environment where plants were present were 12% more productive than those who worked without plants near them. So if you feel unproductive, try getting a plant to support you while you work.

Promotes Creativity

Workplaces can also take advantage of what plants offer to promote creativity. Today many commercial building designs include plants and trees in their surroundings for this very reason. A study by A&M concluded that people increased creativity by 15% when they had plants in the workplace.

Illness Recovery

It also may seem bizarre that plants can help in recovery from illness. But scientific studies have been done recently in hospital gardens and plants taken to patients. They found that patients who had plants near them were more likely not to need as much pain medication and had shorter hospital stays than those who didn’t have plants. However, this may be in a different setting than at work or home. So there may be benefits when you are recovering at home.

Reduces Background Noise

If you work in the city or next to a busy street, plants may solve your noise problem. Similar to being in the middle of a dense forest, their leaves and stems increase surface area and effectively absorb sound waves.

Symbiotic Relationship

When it comes to plants, we care for, a relationship forms. Plants provide many benefits, such as better air quality, humidity regulation, and all the benefits described above. And all we, as their caretakers, need to do is put them near sunlight and water and give them some fertilizer if necessary to keep them healthy. In addition, it helps us stay motivated to see our plants do well and flourish.

Looks Nice

Even after all plants do for us. They alone make our space and surrounding welcoming and aesthetically pleasing. Plants are a great way to elevate your place and make us feel good about yourself. A clean room with plants creates a place to focus and be productive. Having plants to care for gives us a purpose to keep our area nice and neat.

Emotional Release

In the hustle and bustle of daily life, emotions can build up and take a toll on our well-being. This is where the power of creative expression comes into play. Engaging in artistic endeavors such as art, music, or writing provides a safe and healthy outlet for processing and releasing emotions. Whether it’s painting a vibrant canvas, strumming a guitar, or penning heartfelt poetry, creative expression allows us to channel our feelings into a tangible form. This act of externalizing our emotions not only helps us make sense of them but also reduces stress and promotes emotional well-being. It’s like opening a pressure valve, allowing pent-up emotions to flow freely onto the canvas, the musical notes, or the paper. The mere act of creating something can bring a profound sense of relief, catharsis, and inner peace. Through creative expression, we can explore the depth and complexity of our emotions, gain insights into ourselves, and ultimately foster a greater sense of emotional balance and harmony in our lives. So, pick up that paintbrush, strum that guitar string, or grab a pen, and let your emotions take flight on the wings of your creativity.

Self-Discovery

Engaging in creative activities is not only an opportunity for self-expression but also a powerful tool for self-discovery and personal growth. Through art, music, or writing, individuals embark on a journey of exploration, delving deep into their thoughts, feelings, and values. As we immerse ourselves in the process of creating, we gain insights into who we are, what inspires us, and what matters most to us. It’s a chance to tap into our inner world and give voice to our authentic selves. The act of creating allows us to bypass the noise and expectations of the external world, enabling us to connect with our true desires, passions, and beliefs. In this process, we uncover hidden talents, discover new aspects of our identity, and develop a greater sense of self-awareness. Creative activities provide a safe space for introspection, contemplation, and introspective dialogue. They invite us to confront our fears, challenge our limits, and embrace vulnerability. Through this ongoing exploration, we experience personal growth, as we continuously learn, evolve, and expand our horizons. So, embrace the blank canvas, the empty page, or the silence before the first note, and allow the creative process to guide you on a transformative journey of self-discovery. 

Stress Reduction

In a fast-paced and demanding world, stress has become a common companion for many of us. Fortunately, the realm of creative pursuits offers a respite from the chaos and a pathway to tranquility. Immersing oneself in activities like painting, playing an instrument, or writing can have a profound impact on stress reduction and anxiety relief. When we engage in creative endeavors, we enter a state of focused concentration and flow, where our minds become fully absorbed in the present moment. This immersion in the creative process allows us to momentarily let go of worries, responsibilities, and the pressures of everyday life. As the brush glides across the canvas or the fingers dance across the keys, we enter a meditative-like state, where our thoughts quiet down, and our minds find solace. The rhythmic motions and the act of creating something meaningful serve as a form of active mindfulness, diverting our attention from stressors and redirecting it towards the present experience. The creative process becomes a therapeutic outlet, enabling us to release tension, express emotions, and find a sense of inner calm. Moreover, engaging in creative pursuits stimulates the release of endorphins, the brain’s natural feel-good chemicals, which further contribute to relaxation and overall well-being. So, whether it’s painting, playing an instrument, or writing, allowing ourselves the time and space for creative expression can be a powerful antidote to stress, offering a sanctuary where we can find serenity and rejuvenation.

Enhanced Cognitive Function

Engaging in creative activities isn’t just an outlet for self-expression; it also serves as a workout for the brain, enhancing cognitive function in various ways. When we participate in activities like painting, playing an instrument, or writing, our brains are stimulated and challenged in unique ways. The intricate movements, coordination, and mental processing required during these creative endeavors activate different areas of the brain, fostering neural connections and promoting cognitive growth. Research has shown that creative activities can improve memory, attention, and problem-solving skills. Creating art, for example, involves visual-spatial processing, pattern recognition, and imagination, which can enhance cognitive flexibility and expand our mental capacity. Playing a musical instrument requires hand-eye coordination, auditory processing, and the ability to read musical notation, all of which exercise the brain and enhance memory and attention span. Writing, on the other hand, engages language processing, organization of thoughts, and critical thinking, all of which contribute to improved cognitive abilities. Moreover, the continuous engagement in creative activities as a hobby or passion can have long-term benefits for cognitive health and aging. It has been linked to a reduced risk of cognitive decline and may even help in the prevention of certain neurological disorders. So, by embracing creative activities, we not only tap into our artistic side but also give our brains a workout, sharpening our cognitive abilities and nurturing our mental prowess.

Improved Mood

When we immerse ourselves in the world of art, music, or writing, something magical happens – our mood begins to soar. Engaging in creative activities has the incredible power to uplift our spirits, boost our self-esteem, and increase overall happiness. The act of creating provides a sense of accomplishment and fulfillment as we witness our ideas take shape and form. It allows us to tap into our inner creativity and express ourselves authentically, which can be incredibly empowering. Whether it’s painting a vibrant canvas, composing a soulful melody, or crafting words that resonate, the process of creation brings joy and satisfaction. It’s a form of self-expression that transcends words, enabling us to communicate the depth of our emotions and experiences. Moreover, creative activities release endorphins, the brain’s natural feel-good chemicals, which contribute to a sense of pleasure and well-being. As we immerse ourselves in the creative flow, our worries and stressors fade into the background, replaced by a sense of contentment and peace. The creative process becomes a sanctuary, a space where we can freely explore our imaginations, embrace spontaneity, and cultivate a positive mindset. Creating art, music, or writing provides an outlet for self-discovery, self-care, and self-expression – all essential elements for cultivating a happier and more fulfilling life. So, let your creativity run wild, allow yourself to be immersed in the beauty of artistic expression, and watch as your mood soars, your self-esteem blossoms, and your happiness flourishes.

Increased Mindfulness

In a world filled with distractions and constant mental chatter, finding moments of mindfulness can be a precious gift. Engaging in creative expression offers a pathway to cultivate present-moment awareness and enter a state of flow. When we immerse ourselves in artistic pursuits such as painting, playing an instrument, or writing, our attention becomes fully focused on the task at hand. The colors, the brushstrokes, the melodies, or the words take center stage, capturing our attention and inviting us to be fully present. In this state of flow, time seems to dissolve, and we become deeply absorbed in the creative process. Our worries, anxieties, and judgments fade away as we connect with the rhythm and energy of the moment. Creative activities become a gateway to mindfulness, allowing us to transcend the noise of the mind and embrace the richness of the present experience.The act of creation becomes a form of meditation, where our thoughts become still, and our senses come alive. We notice the subtleties of color blending on the canvas, the melodic harmonies resonating in our ears, or the way words flow effortlessly from our pen. Engaging in creative expression provides an opportunity to disconnect from the chaos of everyday life and reconnect with ourselves on a deeper level. It opens a space for self-discovery, introspection, and contemplation. Through creative flow and mindfulness, we tap into our inner wisdom, intuition, and creative potential. So, pick up that paintbrush, play that instrument, or grab a pen, and allow the creative process to transport you into a state of mindfulness, where the beauty of the present moment unfolds before your eyes.

Communication and Expression

Communication is a fundamental aspect of human interaction, but sometimes words alone cannot fully capture the depth of our emotions and experiences. This is where creative outlets come into play, offering a powerful non-verbal means of communication. Engaging in creative expression through art, music, or writing allows individuals to convey their innermost thoughts and feelings in a way that transcends language barriers. When we pick up a paintbrush, strum a guitar, or write poetry, we tap into a realm where the heart speaks directly through our chosen medium. In these moments, we have the freedom to communicate the nuances of our emotions, experiences, and perspectives without relying solely on words. The stroke of a brush, the melody of a song, or the imagery of a story can convey the depths of joy, sorrow, love, or pain that words may fail to capture. Creative outlets offer a sanctuary where we can unleash our imaginations and express ourselves authentically, free from the constraints of grammar or societal expectations. It is through these artistic endeavors that we find a voice that speaks directly from the core of our being. Moreover, engaging in creative communication not only allows us to express ourselves but also invites others to interpret and connect with our creations in their own unique ways. Art, music, and writing become bridges that connect hearts and minds, fostering understanding, empathy, and shared experiences. So, embrace the power of creative expression as a profound form of communication, allowing your innermost thoughts and emotions to flow freely through your chosen medium, and witness the transformative impact it can have on yourself and those who engage with your creations.

Sense of Achievement

Embarking on a creative journey is not just about the process itself; it’s also about the incredible sense of achievement that comes with setting goals and bringing creative projects to fruition. Engaging in creative activities such as art, music, or writing provides us with an opportunity to challenge ourselves, set milestones, and witness our progress unfold. When we set goals for our creative endeavors, whether it’s completing a painting, mastering a musical piece, or finishing a novel, we embark on a path of personal growth and self-discovery. Each step forward, each brushstroke, each note played, or each word written brings us closer to achieving our creative vision. The act of working towards and accomplishing these goals fills us with a profound sense of purpose and fulfillment. The completion of a creative project brings a rush of joy and satisfaction, knowing that we have poured our time, energy, and passion into something meaningful. This sense of achievement is not limited to the final outcome but is also embedded in the journey itself—the dedication, the perseverance, and the resilience required to overcome challenges and push through creative blocks. Each milestone reached, each artistic breakthrough, and each skill acquired boosts our self-confidence and belief in our own abilities. As we accomplish creative goals, we realize the potential within ourselves and find motivation to continue exploring new avenues of creative expression. The sense of achievement in the realm of creativity extends beyond external validation; it is an internal validation of our talents, our growth, and our unique contribution to the world. So, set your creative goals, embrace the challenges along the way, and celebrate the sense of achievement that comes from realizing your creative dreams.

Connection and Social Bonding

While creativity often feels like a solitary pursuit, the power of creative expression extends far beyond the individual. Engaging in group creative activities, such as joining a choir or art class, not only provides an avenue for personal growth but also fosters a sense of connection and social bonding. When we come together with like-minded individuals who share a passion for creativity, a unique camaraderie forms. In these shared spaces, we find a sense of belonging and acceptance, where our artistic journeys intertwine with those around us. Group creative activities create opportunities for collaboration, feedback, and learning from one another’s experiences. Whether it’s harmonizing voices in a choir or exchanging ideas in an art workshop, we engage in a collective energy that fuels inspiration and sparks new creative insights. Through these interactions, we build meaningful relationships and forge connections that extend beyond the realm of art. The shared experiences and shared vulnerability in creative expression deepen our bonds, cultivating empathy, understanding, and a sense of community. Engaging in group creative activities also serves as a powerful antidote to feelings of isolation or loneliness. It offers a space to connect with others who appreciate and value the same forms of self-expression, creating a support network that nurtures our creative journeys. In these settings, we find encouragement, inspiration, and a sense of collective growth. The social aspect of creative endeavors amplifies the joy of creation, as we celebrate each other’s successes, share in the triumphs, and offer a shoulder during moments of artistic challenges. So, whether it’s joining a choir, participating in a painting workshop, or collaborating on a creative project, embracing group creative activities enriches our lives with the invaluable gift of human connection and the opportunity to create together.

Personal Healing and Transformation

The realm of creative expression holds immense potential for personal healing and transformation. Engaging in creative activities such as art, music, or writing provides a therapeutic outlet for processing emotions, navigating through trauma, and facilitating self-reflection. For individuals who have experienced trauma, creative expression can offer a safe and non-threatening space to explore and express the complexities of their experiences. Artistic mediums allow for the externalization of internal struggles, enabling individuals to release pent-up emotions, confront painful memories, and gain a sense of control over their narratives. Through the act of creating, individuals can reclaim their voices, rewrite their stories, and find solace in the transformative power of art.Creative expression also facilitates self-reflection, offering a mirror through which we can delve into our own thoughts, beliefs, and patterns of behavior. Whether it’s through visual representation, musical composition, or the written word, the creative process becomes a tool for introspection, inviting us to confront our vulnerabilities, question our assumptions, and explore our deepest desires and aspirations. In this journey of self-discovery, we find opportunities for personal growth and transformation. As we engage in creative expression, we tap into our innate resilience, discover new aspects of ourselves, and develop a greater sense of self-awareness and self-compassion. The creative process becomes a catalyst for personal healing and growth, providing a pathway to move beyond pain and limitations, and embrace new possibilities. Through creative endeavors, we can rewrite our narratives, find meaning in our experiences, and foster a renewed sense of purpose and empowerment. So, harness the transformative power of creative expression, allow yourself to explore the depths of your emotions, and embark on a journey of healing, self-reflection, and personal transformation.

In this article, we’ll explore six effective ways to safeguard against burnout, empowering you to maintain balance, resilience, and vitality in the face of life’s challenges.

1. Regularly Exercising 

Exercise is not only beneficial for physical health but also plays a crucial role in enhancing mental well-being. It serves as an effective strategy to bolster one’s capacity to manage excessive stress. A growing body of research supports the positive impact of regular physical activities like yoga on mental health. For instance, a pilot-level randomized controlled trial found that nurses who participated in an 8-week yoga intervention reported significant improvements in self-care, mindfulness, and a reduction in emotional exhaustion and depersonalization—key indicators of burnout. Another study highlighted the effectiveness of yoga in reducing stress and the risk of burnout, emphasizing its affordability and absence of negative side effects.

From a psychological perspective, exercise induces the release of endorphins—neurotransmitters that engender feelings of well-being and serve as natural stress mitigators. These biochemicals are often referred to as ‘feel-good’ hormones due to their ability to elevate mood and provide a sense of relief from tension. Moreover, engaging in regular physical activity offers a constructive outlet for the release of accumulated emotional strain. It acts as a diversion from daily stressors, particularly those associated with the workplace, thereby promoting mental clarity and fortifying psychological resilience. The mental health benefits of exercise are manifold, including stress reduction, mood improvement, enhanced cognitive function, and increased self-esteem, all of which contribute to a more robust defense against burnout.

2. Practicing Self Care

Neglecting personal needs is a prevalent factor contributing to burnout. It’s essential to understand that taking time for oneself isn’t an act of laziness but rather a vital aspect of self-prioritization. Engaging in activities that revitalize the mind, body, and spirit is not a luxury; it’s a necessary strategy for combating the stress and fatigue that often arise from professional duties. Self-care is not merely beneficial—it’s imperative for maintaining mental and physical health.

Incorporating regular self-care practices into one’s routine can lead to a more balanced work-life dynamic, significantly enhancing overall well-being. Research underscores the importance of self-care, with studies indicating that it can lead to improved work-life balance, self-regulation, and a heightened sense of efficacy. Moreover, self-care is linked to better mental health outcomes, including increased self-esteem, self-worth, and optimism. By fostering resilience and providing a buffer against the pressures of work, self-care practices serve as a protective measure against the adverse effects of burnout.

To further substantiate the role of self-care in burnout prevention, evidence suggests that self-care practices can relieve stress by releasing feel-good hormones and neurotransmitters such as oxytocin, endorphin, dopamine, and serotonin, which subside after the activity ends. Additionally, the National Institute of Mental Health (NIMH) emphasizes that self-care is crucial for improving both physical and mental health, helping to manage stress, lower the risk of illness, and increase energy.

3. Learning to Manage Your Workload

Workload overload is widely recognized as a primary contributor to burnout. Implementing a daily checklist can be an effective method for managing and controlling daily tasks. By prioritizing responsibilities based on their importance and delegating when possible, individuals can alleviate stress associated with excessive workloads. Efficient time management techniques, such as setting realistic goals and prioritizing tasks, empower individuals to regain control over their work demands. Furthermore, learning to delegate tasks, establishing clear communication boundaries, and incorporating self-care into one’s routine can significantly reduce the pressures of an overwhelming workload. These practices not only promote a healthier work-life balance but also play a critical role in preventing burnout.

Supporting this, a cross-sectional study conducted among medical personnel in China found that work overload and work-life imbalance were significantly associated with higher rates of burnout. Another study across the healthcare workforce during COVID-19 demonstrated that work overload was significantly associated with burnout and the intent to leave the job. Moreover, evidence suggests that enhanced job control and time management can moderate the relationship between workload and burnout. Effective time management is linked to greater personal reward and motivation, which can improve workplace culture and staff retention.

5. Laughter is the Best Exercise

The saying “laughter is the best medicine” holds more truth than one might expect. Beyond its metaphorical brightness, laughter has been scientifically shown to have a profound impact on our well-being. Studies suggest that laughter can act as an immediate stress reliever and mood enhancer. When we laugh, our bodies release endorphins, the brain’s feel-good neurotransmitters, which serve as natural mood lifters. This biochemical process not only reduces stress but also enhances our overall sense of happiness.

Incorporating laughter into our daily lives—be it through engaging in light-hearted conversations with colleagues, watching amusing videos, or attending a comedy show—can be a powerful tool to alleviate tension and ward off burnout. Laughter stimulates multiple organs, increases oxygen intake, and activates the stress response in a way that leads to a relaxed feeling. It also improves circulation, aids muscle relaxation, and can even boost the immune system over time.

6. Building Bridges, Not Burning Them

Social support is not just a nice-to-have; it’s a vital component in mitigating burnout. The hustle of a busy schedule can lead many down the path to burnout, making it imperative to carve out time for friends and family. Simple gestures, such as a brief phone call or a casual coffee date, can have a profound impact. Research underscores the significance of feeling supported by one’s social circle, linking it to reduced stress and anxiety levels. Social interactions provide a platform for exchanging experiences, brainstorming solutions, and gaining fresh perspectives on work-related hurdles.

Moreover, social support and peer engagement are potent countermeasures to workplace burnout. They bolster resilience and contribute to a healthier state of mind. A study published in Frontiers in Public Health revealed that social support can lower burnout rates, with resilience playing a mediating role in this relationship. Another key finding from the American Psychological Association suggests that emotional support is a crucial protective factor against life’s challenges, and that nurturing supportive relationships can enhance one’s ability to cope independently.

7. Reframe the Negative, Reshape the Positive

Are you your own toughest critic? Viewing yourself through a harsh lens can be more damaging than you might realize. Persistent negative self-talk can erode your confidence, convincing you that you’re ill-equipped to handle life’s challenges. However, intercepting these thoughts and reshaping them into positive affirmations is a proven strategy to combat burnout. The concept of “fake it till you make it” isn’t just a catchy phrase; it’s a practice that can rewire your brain to foster positivity. Studies have shown that positive self-talk can significantly reduce symptoms of burnout, acting as a shield against exhaustion and cynicism.

Embracing a positive outlook, such as believing “everything happens for a reason,” can profoundly influence your mental health, enhancing your resilience and ability to recover from setbacks. When faced with negative situations, strive to find the silver lining. This shift in perspective is not just about feeling better in the moment—it’s a powerful tool to prevent burnout. Remember, falling into despair is easy, but standing strong against adversity reveals your true strength and potential. Research supports that reframing negative thoughts into positive ones can lead to numerous health benefits, including improved cardiovascular health and better coping skills during stressful times.

In the quest to prevent burnout, we’ve explored a myriad of strategies aimed at nurturing our well-being and resilience. From prioritizing self-care to fostering meaningful connections, each approach offers a valuable tool in our arsenal against the insidious effects of burnout. 

As we conclude our journey, let us remember that the path to balance and fulfillment is not linear, but rather a continual process of self-discovery and adaptation. By embracing these preventive measures with intention and commitment, we empower ourselves to navigate life’s challenges with grace, resilience, and vitality. Together, let’s cultivate a culture of well-being where burnout becomes the exception rather than the rule.

• It Reduces Stress

The idea that music can reduce stress has been supported by a lot of research. There is a trend that meditative music was created in order to soothe the mind and incite relaxation. Music also offers a sense of emotional regulation, for the kind of music you listen to can help bring out or calm the emotions you are unable to regulate on your own. One study found that music listening had an impact on the psychobiological stress system. The study utilized 6 healthy female volunteers who were subjected to a standardized psychosocial stress test after they were randomly assigned a condition prior to the test. The conditions were relaxing music, the sound of rippling water, and rest without music. It was concluded that cortisol levels were lowered faster with those who listened to the relaxing music as opposed to the other conditions. A separate study showed that music listening and stress recovery was reviewed.  Actually, there are many studies that support the idea that music can help lower stress or cortisol levels.

For example, studies show that there was a rapid decrease in the post-stressor cortisol for those who listened to classical music, as opposed to those who sat in silence. High frequency music was found to have a greater effect on reducing cortisol levels, and it increases oxytocin levels. Oxytocin is a modulator of stress response. You can listen to music at any time, especially when you have a busy day ahead. Try listening to some classical music or calming music in order to calm your mind and reduce stress levels.

• It Can Help Manage Pain

Research has shown that music can be very helpful when it comes to managing pain. In one particular study, fibromyalgia patients were evaluated on how music affected their pain. Fibromyalgia is a syndrome characterized by chronic widespread myofascial and many other symptoms. The music selected for the study was a mix of classical and salsa music. The patients selected for the study were given a CD that they could listen to for an hour at least 4 days a week. The results of the study showed that listening to music had a significant effect on the pain management of those with fibromyalgia. Listening to music at least 30 minutes a day was shown to help assist in the control of pain in people diagnosed with fibromyalgia. In another study, it was found that music can be utilized as a nursing intervention to decrease pain and even depressive symptoms. You can listen to happy music to increase your pain control, or you can opt for classical or relaxing music to reduce your anxiety and pain. 

• It Can Help You Sleep Better

Insomnia is something that affects a lot of people. Listening to calming music before bed can act as a remedy for those sleepless nights.

Getting a good night’s rest is important for the overall health and wellbeing of humans all over the world. Listening to music before bed can also help you fall asleep faster, and it help improve the quality of sleep. The effects of relaxing music on sleep were analyzed. It was found that listening to music before sleep can improve the subjective quality of sleep. 

In a separate study, it was found that listening to soothing music before bed can be used as an empirically based intervention for sleep in older people. Listening to slower or relaxing music, around 60-80 beats per minute, may be beneficial for those who enjoy listening to music before bed. 

• It Can Improve Cognitive Performance

Listening to background music while studying or getting work done has been shown to help improve your cognitive performance. One particular study found that listening to music had a positive effect on older adults’ emotional states and cognitive abilities. There is also the idea that listening to music composed by Mozart may increase cognitive performance. This can be referred to as the Mozart effect. In a different study, it was found that listening to music by Mozart can be shown to improve spatial temporal reasoning and improved IQ tests. You can try listening to instrumental music, for music with lyrics may be more distracting if you are trying to complete a specific task. 

• It Can Help Reduce Symptoms of Depression

Music has been a new and emerging form of therapy, especially for those who struggle with anxiety and depression. 

There have been many studies about the therapeutic qualities of music and its ability to reduce depression in those who struggle with neurological conditions. A meta-analysis of randomized control trials showed the different effects of music therapy and music medicine on people who had depression. It was concluded that this meta-analysis, completed by Qishou Tang, provided evidence that would allow clinicians and physicians to add music therapy to their therapeutic design to reduce depression. It was found that music therapy may be helpful in modulating moods and emotions. The findings of another meta-analysis indicated that music therapy can provide short-term beneficial effects for those who struggle with depression. It would be beneficial to listen to classical music or meditation music.

• It Can Improve Endurance and Performance in Exercise

Everyone enjoys listening to music to get them through their workout. Runners who listen to music while they run may be able to run faster and even build more endurance depending on the tempo of the music. Research has shown that music could increase one’s step frequency, which allows them to run or walk faster. In a study, it was found that those who listened to a beat provided by a metronome were able to keep that steady step frequency once it was replaced with a white noise. An ideal music tempo for workouts would be around 125 and 140 beats per minute. Another study found that music can be used as an ergogenic intervention, and it acts as a practical means to improve exercise performance. Listening to your favorite upbeat playlist during your workouts can have a great effect on your performance during the workout. 

• It Can Help Increase Your Motivation

Listening to your favorite song can help you feel a sense of motivation and focus. Music can also make it easier for you to exercise because it allows you to push through those tough workouts. In a study done by James Waterhouse, there were 12 cyclists who were given a playlist of 6 different songs with different tempos. It was found that the songs with a faster tempo helped to increase the performance of the cyclists, in terms of distance traveled on the bike. In another study, it was found that motivation by music can lead to increase in exercise duration. Listening to fast-paced music can help motivate you to get through vigorous workouts. 

• It Can Help Improve Your Memory

A lot of students enjoy listening to music while they study or do homework. In a study, the effects of background music during certain cognitive tasks and memorization were tested in older adults. The researchers involved in this study gave participants a task of reading and recalling a list of words. The study found that those who listened to classical music during this task outperformed those who did not listen to music at all and those who listened to white noise. Music itself can also hold a lot of memories for people, and music memory is beneficial for those who may experience Alzheimer’s. Music has also been found to slow cognitive decline and to help those who have moderate or mild dementia remember certain instances in their lives. In another study, it was found that music therapy can be a non-pharmacological intervention with the potential effects to reduce cognitive decline. Try listening to classical music while you study or complete tasks that require you to recall information.

Adequate Water: Having access to clean water is a privilege that many do not realize. There are countless numbers of places to live where the community is deprived from having clean drinking / bathing water. Water can be contaminated in many ways such as sewage leaks, natural substances, etc. If contaminated water is consumed, this leads to one developing waterborne diseases such as typhoid fever, diarrhea, salmonellosis, etc. Access to clean water is indeed crucial for health. The World Health Organization (WHO) reports that contaminated drinking water is estimated to cause 485,000 diarrheal deaths each year. Emphasizing the global scale of waterborne diseases can underscore the importance of water quality.

Clean Air: Living in the city is often where many people enjoy living. Living in the city provides shopping centers, easy public transportation, socialization, etc. While this comes with many benefits it also comes with disadvantages such as air pollution. Poor air conditions are common in big cities due to all of the transportation exhaust, smoke, dust, etc. Constantly inhaling poor air every day begins to trigger allergies and produces respiratory diseases later in life. Air pollution is a significant health hazard. According to the WHO, 91% of the world’s population lives in places where air quality exceeds guideline limits. Air pollution is linked to an estimated 4.2 million premature deaths globally due to stroke, heart disease, lung cancer, and chronic respiratory diseases.

Crime Levels: Living in an area where there is constant crime can easily affect your mental health. High crime rates can lead to chronic stress, which is associated with various health issues, including heart disease and mental health disorders. Constantly having to live near crime, see crimes and often hear about the crimes going on around you can put one into distress, worry, and depression.  The American Psychological Association highlights that long-term stress can contribute to cardiovascular disease, among other health problems. Cities with high crime rates often have lower costs of living, but residents may face emotional costs such as living in constant fear and sadness due to the prevalence of criminal activity in the area.

Noise Pollution: While many focus on the problems air pollution brings no one focuses on how noise pollution affects your health. Noise pollution is recognized as a public health issue. The Environmental Protection Agency (EPA) notes that noise can lead to hearing loss, high blood pressure, and stress-related illnesses. It’s important to highlight the physiological stress responses triggered by excessive noise. Living in a noisy area with ongoing construction can negatively impact physical health. Chronic exposure to high noise levels from building sites, heavy machinery, and demolition creates risks like hearing loss, respiratory issues, and increased stress. Constant noise has been linked to higher heart rates, elevated blood pressure, and disrupted sleep patterns – all of which can contribute to cardiovascular disease over time. Additionally, construction work churns up large amounts of dust carrying metals and particles that may worsen asthma or cause dehydration. For those living near active building zones, it is important to be aware of potential health effects. While lower housing costs can be appealing, ongoing disturbances from noise, vibration, and airborne pollutants need consideration against any medical conditions or quality of life priorities.

Outdoor Spaces: Access to outdoor recreational spaces can significantly impact both physical activity levels and psychological well-being. Residents living in areas with abundant parks, trails, beaches and forests have more opportunities to incorporate regular exercise into their daily lives through activities like running, cycling and team sports. The presence of green spaces is associated with better mental and physical health. Research suggests that access to parks and recreational areas is linked to reductions in obesity rates, improved attention, and lower levels of stress. However, those lacking nearby green spaces or playgrounds may struggle to engage in sufficient physical activity. While fitness clubs offer one alternative, the ongoing costs can prove prohibitive for some. Additionally, many individuals simply prefer outdoor activities over being indoors at a gym. A lack of accessible parks or natural areas may also negatively affect mental health over time. Spending time in nature provides stress relief and connection to the environment that cannot easily be found elsewhere. Without convenient green spaces to enjoy fresh air and scenic views, one’s mood and overall sense of well-being could understandably begin to suffer. Ensuring all communities have ample public recreational areas is important for residents’ long-term health.

Poverty: Those who are living in poverty are more at a disadvantage due to not having access to everyday needs. For example living in low income neighborhoods / areas limits you to healthy foods, safe neighborhoods, clean air and water, etc. Living in poverty can limit access to nutritious food and healthcare, leading to higher rates of diseases such as obesity and diabetes. The National Institute of Minority Health and Health Disparities reports that food insecurity is linked to several chronic health conditions. Additionally, access to nutritious food options often differs between higher and lower-income communities. Neighborhoods facing greater socioeconomic challenges tend to lack grocery stores specializing in affordable whole foods and fresh produce. Instead, residents find their shopping options dominated by smaller convenience stores or fast food chains offering mostly highly-processed items high in calories, fat, sugar and salt. The limited availability of supermarkets marketing healthier fare in underserved areas can encourage long-term dietary patterns reliant on fast, affordable calories rather than nutrient-dense whole foods. 

Radiation: Prolonged exposure to high levels of radiation can lead to radiation sickness and increase cancer risk. The U.S. Environmental Protection Agency states that exposure to low levels of radiation over a lifetime can cause a small increase in the risk of cancer. Prolonged exposure to areas with elevated radiation and heat levels can significantly increase one’s cancer risk over time. Regions with naturally high background radiation are associated with higher incidences of diseases such as leukemia. Continuous radiation bombardment may lead to radiation sickness – acute symptoms involving skin burns, weakness, fever, and cognitive issues. However, the true dangers also emerge years later in insidious ways. Low-dose radiation absorbed daily can cause incremental cellular and DNA damage difficult to detect immediately.

Socialization: When choosing a place to reside, it’s valuable to understand your preferences around social interaction and community involvement. Social interactions can improve mental health and cognitive function. Studies have shown that socialization can enhance memory formation and recall, and protect against neurodegenerative diseases. Densely populated urban environments typically offer abundant opportunities to regularly engage with neighbors, whether casually enjoying public spaces or participating in organized activities and events. In contrast, more remote rural locales may involve greater physical distances between residences and fewer spontaneous chances for in-person connection. Medical research has demonstrated the health benefits of social ties, finding reduced stress, lower depression risk, and even improved immune function among those with robust social networks. Consistently interacting with others has been tied to increased well-being and life satisfaction as well. As such, evaluating your inclination to regularly socialize versus desire for more solitude and independence can aid in selecting a living environment optimized for an active social life or a quieter lifestyle, depending on individual needs and priorities. Maintaining social support remains important regardless of location.

Toxins Indoors: When considering environmental health hazards, indoor air quality sometimes receives less attention than outdoor pollutants, despite the amount of time spent in the home. Indoor air pollutants, such as mold, can cause immediate health effects like irritation of the eyes, nose, and throat, as well as long-term effects including allergic reactions and immune diseases. Mold is an insidious indoor toxin colonizing many residences without inhabitants’ awareness. This common type of fungi silently spreads through vents, walls, and other damp areas if not properly maintained. Inhaling mold daily leads to allergic reactions and immune diseases later on in life.  Breathing in mold spores on a daily basis has been linked to the development of asthma, worsened allergies, and suppression of the immune system—increasing vulnerability to disease. Unlike visible outdoor pollutants, mold often goes undetected as it grows out of sight within the walls and ductwork. Taking proactive steps to identify and remove residential mold growth through inspection and remediation is important for long-term wellness, as the home should be a sanctuary free of preventable health hazards.

Weather: The climate and weather patterns of one’s residing region can influence mental health. While occasional rain showers may be refreshing, residing in a persistently gloomy, overcast location is associated with higher rates of seasonal affective disorder and depression. Without sufficient sunlight exposure, the brain’s serotonin and melatonin levels can become imbalanced. Seasonal Affective Disorder (SAD) is a type of depression that occurs at certain times of the year, usually in the winter when there is less natural sunlight. Additionally, consistently dreary and cold temperatures have been linked to increased fatigue, decreased motivation, and feelings of sadness that saps daily functioning and quality of life. Rather than isolating in adverse climates, it may benefit some individuals to seek areas with more temperate and varied seasonal conditions across the year. Experiencing warm springs and summers can help combat winter blues induced by short daylight hours and endless gray skies. Access to natural light and a diversity of weather promote resilience against climate-related mood changes. While an engaging social support system and lifestyle also influence mental fitness, a generally sunny and temperate environment may provide additional protection against climate-sensitive forms of depression and low mood over the long-term for susceptible individuals.

• Motivation: Dog owners who walk their dogs get more total physical activity, on average, than those who don’t. We all know that many people are better about making doctor’s appointments or cooking healthy meals for a loved one than for themselves… In a similar fashion, some find that going for regular walks is easier when done for the sake of their beloved furry friend. It doesn’t hurt that most dogs LOVE walks and will remind you by (not-so-subtly) standing by the door in anticipation of their favorite activity- motivating you to get it done.
• Cardiovascular Health: In 2013, the American Heart Association issued a scientific statement, which says: “Pet ownership, particularly dog ownership, is probably associated with decreased [cardiovascular disease] risk.” That includes a lower risk for stroke, a leading cause of disabling brain injury.

• Lower Blood Pressure: Research has shown that petting a dog for just 15 minutes can lower blood pressure by 10%. An Australian study of 5741 participants attending a free screening clinic found that pet owners had significantly lower systolic blood pressures than non-pet owners despite similar body mass index (BMI) and socioeconomic profiles. In another study of 240 married couples with or without pets, both systolic and diastolic blood pressures were significantly lower in participants with a pet than in those without a pet.
• Stronger Leg Muscles and Joints: Walking is simply a ‘repeated gait cycle’ consisting of two phases: a stance phase (60%) and a swing phase (40%). Both phases involve every single muscle of the legs which is great for strengthening and balance. In addition, while the majority of joint cartilage has no direct blood supply, weight-bearing activities such as walking compress the cartilage with synovial fluid, bringing oxygen and nutrients into the area.
• Stronger Bones: Bones, like muscles, respond to weight-bearing exercise by strengthening and becoming denser. This is especially useful in those over the age of fifty when bone mass starts to diminish. Intrinsically, walking can help prevent fall-related fractures and reduce the risk of osteoporosis. Coupled with the added benefits of improved muscle strength, coordination and balance, it starts to become clear just how effective something as simple as walking can be throughout ones life.

• Lower Stress: Stroking and patting a pet can reduce the physiological indicators of stress, including high blood pressure. Research has shown that being around a dog can lower levels of the stress hormone cortisol and lessen other physiological stress responses. The effect is so strong that service dogs are sometimes used to help war veterans manage PTSD(link is external). Know what else is a proven stress reliever? Physical activity. When you combine these two things in dog walking, you’ve got a double-strength stress remedy.
• Communing with Nature: When you walk with you’re a dog, you have to go outdoors, and you may start spending more time in fresh air at parks and on trails. Studies show that getting out into nature can help restore your attention, it can also increase your sense of well-being, especially if you disconnect and enjoy the beauty around you. You can read more about the health benefits of relaxing in nature in our article here.
• Companionship and Bonding:  The strength of the dog–owner relationship is known to be correlated with dog walking, and this qualitative study investigated why. While the owners centered their reasoning for the walks as “for the dog,” the study found that their mood greatly benefitted from them as well- as long as they felt like the dog was having a good time. Owners reported deriving positive outcomes from dog walking, most notably, feelings of “happiness”, but these were “contingent” on the perception that their dogs were enjoying the experience. A separate study found that older adults who walk their dogs the most are those who have a stronger bond with their pets.

• Social Interaction: Walking your dog in your neighborhood is a great way to meet neighbors! People who walk their dogs are seen by other people as friendly and approachable. Not only that, but studies have shown strategies that emphasize the value of dog walking for both dogs and people, promote the context-dependent repetition of dog walking, enhance the social-interaction benefits, encourage family dog walking, and ensure the availability of public space for dog walking may encourage increased dog walking. In another study of more than 800 people over 50, those who walked a dog at least 4 times a week were more likely to report feeling a strong sense of community, compared to people who didn’t own a dog. They were also more likely to spend at least 150 minutes per week walking in their neighborhood. So take the whole family out on a walk with Fido for some human bonding time!
• Mental Health: Spending time on walks with your dog can reduce depression and anxiety. Studies show that dogs reduce stress, anxiety, and depression, ease loneliness, encourage exercise, and improve your all-around health. There are many studies that show just playing with dogs elevates oxytocin and dopamine in our brains, creating positive feelings and bonding for both the person and their pet.

Harmful friendships

Humans mimic the actions of each other and pick up each other’s habits. That’s why old married couples start to look and talk like one another, and long-time friends have so many of the same habits. The people we spend our time with significantly impact our everyday behaviors and ideas, whether we know it or not. So, it’s better to surround yourself with positive people! Friends that continually bring you down, stunt your growth and leave you feeling exhausted are not worth the hassle. It can become draining and taxing on your spirit when you’re surrounded by negative energy all the time. Do yourself the pleasure of releasing what doesn’t serve you anymore, and find good friends who will only bring you up. This way, your mental and social health will flourish.

Unsatisfying career

Do you feel stuck in a job you absolutely hate? Maybe you wake up in the morning wishing you could call in sick because you can’t take it anymore. This is no way to live, especially when work is such a big part of our lives. We only get one life, we might as well be happy in the work we choose to do for a living. Make the decision to find a career you’re excited about, one that you actually enjoy, and take a look at your strengths and abilities. You’ll be so much more satisfied in life and your stress will significantly decrease. It will be exhilarating to go after your passion, and you’ll find that it’s worth the switch for your overall health.

Fast food

I’m not saying that ALL fast food is “toxic”, but most of it can be. Many people turn to it as a quick indulgence to make themselves feel good if they are having stressful food. But this isn’t a good way to cope with negative emotions. Fast food is filled with processed junk, loaded with calories, fat, and sugar. After ingesting these types of ingredients, our body reacts in a negative way. We get tired, overweight, and overall unhealthy. In turn, by switching our eating habits to healthy clean foods we ultimately feel and look so much better. Our bodies function better from the proper nutrients it was meant for. Remove bad eating habits from your life and you’ll be surprised how much it positively impacts your life. And besides, the cost of eating healthy might be less than you think!

Clutter

Is your room or house a mess and you have trouble finding anything? It’s time for a cleaning party, my friends. Start with your closet or even the dirty desk. Once you start to de-clutter your house, your mind will also clear up. It will be less stressful finding what is it that you’ve been looking for, and cleanliness will help you focus and be happier. Throw in some essential oils and you’ve just made your house a zen palace to relax and de-stress from a long day’s work.

Complaining

It is so easy to complain that we often don’t catch ourselves doing. Soon, complaining becomes a habit. But, frequent complaining only does a person (and those around them) harm. It becomes a toxic energy you carry around and can make any good day sour. Instead, focus on what you’re grateful for, what is going well in your life. Starting this habit will get you in the right mindset and can instantly boost your happiness. Those around you will feed off this positive energy and want to be around you more. Be someone who lifts the atmosphere up instead of bringing it down. Next time you find yourself on the verge of complaining, think of a more positive topic to bring up. Trust us, those around you will benefit from a positive attitude.

Jealousy

Feelings of jealousy are a normal part of human existence. That person who got the job over you, even though you were more qualified, or your best friends job who allows them to travel the world, could make any good person feel salty. Tell yourself no matter what comes along the way, you can decide to feel happy or upset. You can be in control of your emotions! A person who is secure in themselves can ultimately change their mind to benefit them. Learn to be happy for those that have good things happening to them, because honestly, there’s always something in store for you too. Be excited about your opportunities in your own life and embrace the fact that everyone is on their own path.

Self-Loathing

Nothing is more harmful to our mental health than not liking yourself. If you hate who you are, how can you expect to live a happy and healthy life? Everyone is unique in their own way, it’s time to treat yourself as a top priority. No more learned helplessness, no more I can’t, no more self-defeating thoughts. Check your mindset and train yourself to believe you can achieve all that you put your mind to. Get professional help if you need it, and don’t be ashamed because we all need help in different ways. See yourself as worthy of being alive like every other person. No one can live your life for you, it’s up to you to make it amazing.

Regrets

Do you find yourself constantly stuck in the past, wishing that you “could or should have” done something, but now it’s too late? Stop right there, this kind of thinking is detrimental to your health. The past is no longer something we can control, but somehow we tirelessly focus all our energy on it. Instead, shift your mindset to think of them now. What can you do today that can help you grow, learn, and increase your happiness for you and the future? It’s time to be kind to yourself and stop beating yourself up for something you can’t change any more. Focusing on what you can do will only help you become the best version of you right now.

Overworking yourself

Sometimes it’s easy to get overwhelmed by the busy schedules we constantly have to abide by. In the process, we find ourselves stressed and with more than we can handle. This can create a detrimental cycle of running around exhausted without rest. Overloading on work and other areas in our life is just a setup for disaster. Instead, find time to indulge in things on the side that helps calm your mind and heart rate. Treat yourself to a quiet brunch, a deep tissue massage, or even a long walk in nature. This can help you release all the built-up stress you’ve been carrying around for so long. Your health will thank you!

Complacency

Change is sometimes a good thing, especially if you’ve gotten too comfortable and stopped growing. We can naturally get complacent in life, with our jobs, activities, and attitudes. This can wreak havoc on our health in so many ways! Our routines stop becoming challenging, and we accept the fact that things are always going to be this way. We can easily become stressed, overweight, and depressed. Well, if you find yourself complacent, it’s time for a change. Switching up things, like going to a new exercise class or cooking lessons, will give our brains and body the boost it needs for growth. Don’t settle for a mediocre life, this is the only one you’ve got. Keep life interesting and fulfilling by engaging in activities that will foster growth and adventure in your life.

Here are 10 vitamins and supplements that everyone should introduce into their day-to-day regimen. As always, the best place to attain these nutrients is through whole foods. However, if they are taken in supplement form, please do your research on the brand and read all the ingredients:

• Omega 3 Fatty Acids: Omega-3s are found in fish and also supplements containing fish oil. They been linked to the development of a healthy brain and heart and further been known to repair interconnecting neurons. Studies performed with Omega 3s have indicated that not only can they prevent memory loss, but they can even reverse it. The two forms of Omega 3 are DHA and EPA, which can be found in animal flesh, nuts, seeds, yogurt, eggs, and legumes.

• Gingko Biloba: The natural remedies of Gingko Biloba can be dated back approximately 200 million years ago to China. The herb is well-known for its ability to stimulate healthy brain activity and support memory retention. It can also promote higher-quality focus and concentration in adults. The appropriate dosage of Gingko Biloba should remain between 240 mg to 360 mg per day for effectiveness, as anything lower will not show beneficial signs.
• Ginseng: Ginseng is an herb that can be consumed orally through supplements or added to beverages. It provides prolonged focus and concentration, but also aids in memory support, anxiety, and increases energy. The appropriate dosage of ginseng should be around 500 mg a day.

• Acetyl L – Carnitine – Acetyl L-Carnitine (ALCAR): is a chemical that is naturally produced by the body but can also be taken in a supplemental form. It benefits the mind and body positively by increasing energy levels in both. ALCAR is also beneficial against depression as it promotes the release of norepinephrine and serotonin, which are the “feel good” hormones released by the body.
• DMAE (Dimethylethanolamine): DMAE can be found in products such as sardines and anchovies, which supports the deceleration of the aging process, maintenance of healthy memory, and enhancing brain activity. Acetylcholine is a chemical that assists in focus and concentration, which has been known to break down in patients with Alzheimer’s. It is specified that DMAE helps to build acetylcholine levels back up, however, there is further research being done to support this evidence.
• Vitamin E: Vitamin E prevents cancer cells, Alzheimer’s and other neurological diseases from developing. It is also a blood thinner, which can prevent blood clots from emerging thus inhibiting strokes from occurring. Additional benefits include improving fatigue and skin as well. The highest amounts of Vitamin E can be found in foods including oils, seeds, and nuts.

• Vitamin B12: High quantities of Vitamin B12 can be found in meat and dairy products. Because of this, vegetarian and vegans would do well to add this particular supplement to their diet. Vitamin B12 helps to prevent the brain from feeling “foggy,” and improves poor memory. A vitamin B12 deficiency can lead to many various issues with the brain, such as Alzheimer’s and dementia. The elderly in particular need supplements like B12 in order to prevent brain shrinkage.
• Vitamin C: Vitamin C intake promotes the release of norepinephrine which is responsible for heightened focus and prolonged concentration. Further benefits from vitamin C include the support of a healthy immune system and defending the body against free radicals that ultimately lead to cancer. The recommended intake of vitamin C can range anywhere from 75 mg to 120 mg, depending on the person’s age and/or gender. This vitamin can be found in any citrus fruit such as oranges, lemons, mangoes, kiwis, berries, and limes.

• Magnesium: Magnesium is typically obtained from leafy greens and legumes, and has shown to curb memory lapses due to aging. Further, this mineral can also benefit one’s cognitive ability and task performance. Magnesium deficiency is very prevalent amongst the world’s population, so it is well recommended that men between the ages of 19 – 30 receive a dosage of 400 milligrams a day, while [non-pregnant] women receive a dosage of about 310 milligrams. Individuals over the age of 31 should take at least 420 milligrams for males, and 320 milligrams for females.
• Vitamin D: Vitamin D deficiency is extremely common across the globe, especially in areas where there is insufficient sunlight. Not only can the lack of this vitamin result in a depressive temperament, but cognitive capabilities and memory retention can also diminish. Foods that provide high amounts of vitamin D include cheese, milk, fatty fish, and egg yolks. Vitamin D can also be obtained in the supplemental form, administered at 600 mg per day between the ages 18 to 70 years [pregnant and non-pregnant]. Individuals over the age of 71 should increase their daily intake to 800 mg per day.

We must all take the initiative to better ourselves not only physically, but mentally as well. Because honestly what is the body without the mind?

Be More Active: Participating in just a short 30 minutes of exercise each day shows a positive correlation to increased physical and mental health. Keeping your body healthy is necessary for developing better intelligence. Exercise increases the flow of blood, glucose, and oxygen to the brain which helps with the growth of new brain cells and increases the connections between brain cells-which all aid in increasing your IQ.

Get Enough Sleep: Along with the rest of your organs, the brain works 24/7, working just as hard when you are asleep as when you are awake. Sleeping is when the brain consolidates all the learning that took place that day. Losing out on sleep decreases the benefits of your learning experience that day and decreases your ability to learn and comprehend new material the next day. To have peak cognitive abilities, you need between 7 and 9 hours of sleep each night.

Eat More Omega-3s: Lean meat and fish are full of creatine which aids in the increase of memory and intelligence. Nuts and oily fish, such as herring, salmon, and trout, are full of omega-3 fatty acids with improved memory and brain function. These proteins increase the production of neurotransmitters which increase mental alertness and IQ.

Quit Smoking: This is the first step to maintaining and improving overall brain health. People who smoke two packs a day have twice the likelihood of developing dementia when compared to those that don’t smoke. People who smoke but then choose to quit are found with no increased dementia risk and normal brain activity. Smoking greatly decreases your IQ and leads to innumerable health issues.

Eat Foods High in Antioxidants: There are numerous healthy foods that are great for maintaining brain health. Research shows that following a healthy diet increases IQ. Reducing the number of processed foods, sugary snacks, and fast food that you eat will increase brain health. If you are looking to raise your IQ, focus on adding foods high in amino acids, antioxidants, and omega-3 fatty acids. Studies have also shown that organic products are higher in antioxidant content.

Drink Alcohol in Moderation: Following the old saying “all things in moderation,” alcohol follows suit, promoting health and longevity. Studies have shown that the elderly who drink alcohol in moderation are able to decrease their risk of developing dementia by 60%. Drinking excessive amounts of alcohol does reduce IQ levels, so be smart and only drink in moderation.

Be Social: Focusing on building and maintaining good relationships helps to build your transactive memory. The more diverse your social group, the more you are continually challenged to think in new ways and be creative. Socializing helps you to gain new perspectives and keeps your mind open, enhancing the synaptic activity of the brain and raising your IQ.

Continue Your Education: Research has shown that for every year of school that is completed, your IQ increases an average of 3.5 points. Even if you are graduated, continuing your studies doesn’t mean you have to go back to school. Seeking out new learning opportunities and exposing yourself to new information will raise your IQ just the same!

Read and Do Brain Teasers: Maintaining a high level of mental activity is key to keeping your brain healthy. Studies have shown that you are able to raise your child’s IQ simply by interactively reading to them throughout the week. Reading just 30 minutes a day increases your intelligence and doing brain teasers is a fun way to relax and test your skills!

Travel More: Studies show that people that travel experience 75% more brain stimulation than those that don’t. Traveling increases your creativity and can boost your memory, especially if traveling to a country where a different language is spoken. Learning a new language is a great way to increase your intelligence. Traveling helps you develop your sense of reality and increase your understanding of different cultures.

• Puzzles: Crosswords? Sudoku? Jigsaw puzzle? These are just three of the hundreds of types of puzzles out there. Good news is besides being an enjoyable activity, puzzles have a positive impact on your brain function. A study published in the Journal of the International Neuropsychological Society focusing on crossword puzzles and dementia found that those who completed regular crossword puzzles had a 2.54 year delay in dementia onset. 

• Chess: Chess is a game played and enjoyed by many, but the amount of effects it has on your brain isn’t thought about. Chess increases your problem solving abilities, the ability to think and react quickly, and even your creativity. While playing chess, both the right and left hemisphere of your brain are activated and more neural connections are formed. Chess also has been seen to improve memory from remembering the rules as well as previous moves that have worked or ones that didn’t in past games. Check out all of the health benefits of chess here. 

• Read: Reading has so many advantages for your body including relaxation, improvement in intelligence, concentration, and so many more. Reading expands our mind by learning new vocabulary, learning how to read “in between the lines”, and by understanding certain situations or societal issues. Fiction also has the advantage of increasing our creativity by placing ourselves in the story or visualizing the fiction qualities as real. Read about how reading is especially healthy during the pandemic here. 

• Physical activity: A good workout not only makes you feel good physically, but also emotionally and mentally. During physical activity, the brain is stimulated significantly. In a study published in the Frontiers in Psychology, exercise was found to increase gray matter, blood flow, academic achievement, cognitive abilities, and decrease risk of developing dementia. 

• Learn how to play an instrument: Learning to play an instrument and playing an instrument, in general, has positive effects on the brain. The process of learning how to read music notes and then translate that into playing creates numerous neural pathways that weren’t there before. Instrument playing also increases your ability to retain information and your memory function based on memorizing the notes. It also increases blood flow to the brain, specifically the left hemisphere. In a study published in the Neuropsychology journal, music players with 10 years of experience had better nonverbal memory, naming, and executive processes.

• Meditate: Meditation is a form of relaxation for many that has been proven to reduce anxiety and to clear the mind. However, more than that it has a particular effect on the brain structure. A study performed by Harvard Medical School studied meditators who performed a 30-minute meditation each day for an eight week period and compared them to non-meditators. It was found that the meditators had an increased concentration of gray matter in the hippocampus. The hippocampus is responsible for memory, learning, and emotions, so having more gray matter means meditation plays a role in increasing all of these abilities. It was also found that meditators had a decreased amount of gray matter around the amygdala, relating to the reduced amount of stress and anxiety. 

• Draw/color: In a study performed by Drexel University, it was found that drawing, coloring, and doodling all increased brain flow to the prefrontal cortex. The prefrontal cortex is responsible for decision making, cognitive behavior, as well as social behavior. These activities sharpen the mind especially in regard to cognitive behavior, including memory, reaction time, and problem solving. 

• Write Notes: Has your teacher ever suggested handwriting notes instead of typing them? The reason behind this is because it requires your brain to think about what you are writing instead of just endlessly typing. By physically writing information, it automatically is processed by your brain and it enhances your learning. Also, when studying notes, it is easier to process and remember your own handwriting than typed notes. 

• Switch up routes: Have you ever been in the car and then all of a sudden you reach your destination without even knowing how you got there? The reasoning behind this is because your brain is constantly using the same pathway, so if you go to work or school the same way every time, no new connections are being formed. A quick and easy way to enhance your brain function is by taking a different route to work, even one different turn will make a difference because it will force you to pay attention and be spatially aware of where you are, resulting in new pathways. 

• Switch to non-dominant hand: Doing simple activities such as brushing your teeth, writing, or brushing your hair with the non-dominant can actually stimulate and improve your brain function. By using your non-dominant hand, it strengthens existing neural connections and can even create more. If you’ve tried doing anything with your non-dominant hand, you know you have to think about what you are doing. This may seem like an inconvenience, but by “having to think about it” you are creating new neural pathways instead of just going autopilot on constantly used pathways. 

Brought to you by the HFR team and its founder and HarperCollins author of the fitness book ReSYNC Your Life, Samir Becic 

• Relieve stress!: This is number one for a reason. No matter how well you may or may not deal with it, stress is a factor in everyone’s lives. While exercising, your body is releasing “happy chemicals” in your body, called endorphins. When your body releases endorphins, it causes you to relax and feel at ease. So go ahead and tone those arms and get happy about it!
• Have as much self-confidence as Donald Trump during a press conference: If you feel good, this will radiate from your head to your toes. And when you feel good, you will perform at your best and feel positive about yourself. If you don’t have self-worth, you’ll never achieve any goals you have, health related or not. Get a quick run in before your morning coffee, and you’ll be glowing with confidence!

• Keep that brain sharp: the older we get, the more our memory and cognitive abilities slip. A way of keeping your brain on its top game is feeding it vital nutrients like proteins and veggies, and daily exercise. Working out can boost the hippocampus chemical in your brain, helping to prevent diseases like Alzheimer’s.

• Control addiction: The brain releases dopamine when you experience any sort of pleasure, which can be addicting. Battling this addiction with exercise can help distract you from those wants, and can help you focus on more important things like working out!

• Get ‘er done!: If you’re feeling blah and unmotivated, exercise may be your cure. Take a walk: it can get your blood pumping and give you more energy, get your blood pumping, and get that work done!

• Get creative: Instead of taking a shower and heading to bed after a workout, think of a new art project you can do. A good gym session can boost creativity for up to two hours after you’re done. Get on Pinterest and find your new hobby!

• Inspire others to get healthy: Not only will you feel more motivated to work out if you’re doing it with friends or family, you’ll be helping both of you get your mental and physical health on track! With a little friendly competition, both of you can achieve your best health and encourage the other to keep going.

• Improved sexual desire: With regular exercise, you can boost your libido, your emotional sexual desire. Not only that, but exercise will help increase blood flow that will directly target sexual health. Looks like you’re killing two birds with one stone here!

• You will feel accomplished: Who doesn’t feel good about themselves after running their first mile in five minutes, or finally bench pressing 150 lbs? When you accomplish goals, you’re improving your self-esteem, which will benefit you not only in the gym but in work and school as well. When you feel like you have a purpose, you can take on anything!

• Have more energy: Wouldn’t it feel nice to not feel that 3 pm slump anymore? Exercise can help boost your endurance and send oxygen and nutrients to your tissues, causing you to feel better and have more natural energy. When your body is working the way it’s supposed to, you’ll be at an energy peak!

Adaptogens are plants and herbs that have medicinal properties. They can aid in digestion, fighting stress, and maintaining proper heart health. The concept of adaptogens isn’t new, it actually goes back thousands of years. Many early civilizations used adaptogens as the primary source of medical aid. Even after centuries of advancement in western medicine, many countries in the east still rely on them. Rightfully so.

These adaptogens have powerful properties with little to no ill side effects. Here are the top 10 adaptogens out there and what they’re capable of:

Ginseng

Ginseng is perhaps a name that many are familiar with. Most people may find it in the tea section of their local markets. It’s a strong-tasting root with various properties.

This east Asian favorite has the ability to support the body’s inflammatory response. Helping it fight diabetes, stroke, heart disease, osteoporosis, rheumatoid arthritis, and asthma. It also has neurological effects such as supporting cognitive function, suppressing chronic stress, and improving mental performances.

If the taste of ginseng is too much for you, try enjoying it in a tea or supplement. It’s a super root that brings countless benefits and shouldn’t be passed up.

Ashwagandha

Ashwagandha is another ancient herb that’s been used for centuries. In Indian herbal medicine, it is the most important herb. Its name comes from Sanskrit and means “horse smell”. This is due to the strong odor it gives off.

It’s a small green herb that promotes a calming effect. It’s been known to reduce blood sugars, optimize blood pressure, and support immunity by promoting the production of T3 and T4 cells. 

Additionally, it can help fight stress and anxiety by enhancing adrenal function. Ashwagandha may also improve brain functions like task attention and boosting memory.

It also maintains the body’s hormone levels and is great for those struggling with stress-induced fertility issues like problems conceiving. For men, in particular, it’s said to have a healthy impact on sperm count and testosterone levels. Due to its strong smell and taste, people take it in a supplement form or as an extract.

Maca

The Maca plant isn’t only an adaptogen but also a “superfood”. It’s rich in calcium, fiber, protein, magnesium, and amino acids. It’s found in the Andes mountains of central Peru. 

Maca is a cruciferous vegetable and is harvested from high altitudes for its root. It exists in a range of colors from black to white and is usually dried and consumed as a powder.

Aside from its impressive nutritional value, it also increases libido in both men and women. Along with sexual desire, Maca also improves sperm quality in both infertile and healthy men. It reduces the prostate size in men as well. For women, it’s been proven to alleviate menopausal symptoms and help with women’s issues with bone health.

Maca improves physical performance and is commonly used by athletes. It enhances muscle growth, endurance, and overall strength. As for neurological properties, improves mood, learning, and memory. It also naturally balances hormone levels by boosting the hypothalamus and pituitary gland.

The Maca root has a nutty flavor to it. Some say it’s similar to butterscotch. You can easily incorporate it into your diet. You can add it to your smoothies, oatmeal, and even baked goods.

Rhodiola (Arctic Root)

Rhodiola, also known as the arctic root, is a herb that grows in the mountain ranges of Europe and Asia. People in Russia, Norway, Sweden, and other Scandinavian countries have been using it for centuries.

It’s the perfect herb for increasing stamina and decreasing fatigue and cortisol levels.

It is a natural herb for suppressing stress in various unknown ways. It also has the ability to fight some symptoms of depression. It aids the body’s immune system and alleviates chronic illnesses. Rhodiola also has the ability to cure sexual dysfunction in both men and women. 

The herb can also improve mental stamina along with physical performance. People who took Rhodiola in a study were able to exercise longer than those that took a placebo. In a study of cadets who took Rhodiola, they showed improvements in mental capacity and enhanced memory.

Additionally, Rhodiola may have anti-cancer properties by inhibiting the growth of cancer cells throughout the body. As for blood sugar, it can improve diabetes control. Rhodiola reduces blood sugar levels by increasing the number of glucose-carrying molecules.

Amla

The Indian gooseberry commonly referred to as amla, is a very nutritious fruit. Giving off a greenish color, it’s an odd combination of sour and bitter flavors. It’s a great source of Vitamin C, iron, and calcium.

Amla aids your immune system and helps you fight diseases. It’s been known to have anti-aging properties for a number of reasons. It fights the breakdown of collagen keeping the skin firm, prevents hair loss, and maintains your vision by improving the mitochondrial health of the eyes.

In animal studies, it’s been shown to kill various kinds of cancers. Due to its antioxidant powers, it prevents cancer and tumor growth as well.

For heart health, it reduces blood pressure, normalizes blood fat levels, prevents the formation of clots, and lowers blood sugar levels. According to a Dr. Shalini Minglani, amla makes the blood vessels stronger and thicker.

Although amla may have an unpleasant taste, it is commonly found candied and in jams. It is full of antioxidants and immune boosting compounds, and should definitely be in your daily diet.

Gotu Kola

Gotu Kola is an Asian leafy plant that is known as the “herb of longevity”. It’s found in the wetlands of southeast Asia, it’s commonly consumed as a juice, tea, or a leafy vegetable.

It is believed to have numerous medicinal benefits like treating Alzheimer’s, boosting memory, and improving mood. It’s often used by those that have poor blood circulation in their legs. It promotes blood circulation and prevents varicose veins and chronic venous insufficiency. 

The leafy adaptogen can heal wounds and scars; as well as reduce swelling. It contains healthy amounts of potassium, iron, calcium, and Vitamins A, B2, and C. 

Gotu Kola is often eaten fresh but can be taken as a supplement. Fresh Gotu Kola is used in many Asian dishes and has a sweet and bitter taste, with a grassy scent.

Siberian Ginseng (Eleuthero Root)

Siberian Ginseng, although similar in name, has nothing to do with the American or Chinese ginseng. This adaptogen is found in eastern countries like Russia and China. It is also known by the name eleuthero with the active ingredient being eleutheroside.

It’s supposed to be able to help the body cope with stress and handle physical fatigue. Siberian ginseng was commonly used to combat the cold and flu. It strengthens the immune system and helps fight illness and disease.

Siberian Ginseng also has been noted for its ability to fight herpes. The active ingredients reduce the severity of the symptoms of herpes simplex type 2 virus. A double-blind study showed that it reduced the number of herpes outbreaks.

Additionally, it enhances your overall mental, physical, and sexual abilities. It keeps you mentally alert, improves athletic performance and strength, and supports healthy menstruation in women and testosterone levels in men.

It can be taken in various forms: powder, liquid, capsule, tablet, cut root for tea, etc. Children are not allowed to consume it and you should consult your doctor before using this adaptogen.

Licorice

Used in both eastern and western medicine, licorice is one of the oldest adaptogens. The root has many medicinal properties and is used for numerous ailments. 

Licorice is used as a sweetener in candies and contains more than 300 antimicrobial and antiviral compounds. It is native to western Asia and southern Europe.

It reduces skin inflammation and is great for people suffering from eczema. It fights skin diseases by destroying bacteria infecting the skin. It’s also useful in promoting the accelerated healing of canker sores and various ulcers.

Small studies have concluded that licorice is great for sore throats. They noted that patients that were coming out of surgery were suffering from sore throat. This was caused by the breathing pipe that was inserted during surgery. They found that when the patients gargled licorice solution for 1-15 minutes, it reduced the severity of postoperative sore throat (POST).

Other uses include: fighting colorectal cancer, easing the pain of functional dyspepsia, and alleviating menstrual symptoms (like cramps and hot flashes).

Licorice is probably the tastiest adaptogen with amazing properties. Although it can be conveniently found in every market, you should consult a medical professional first before taking it.

Shilajit

Shilajit, also called mineral pitch, is a blackish-brown resin that comes from the breaking down of plants and minerals. This tar-like substance is found in the layers of rock in the Himalayan, Tibetan, and Altai mountains. It contains an important compound known as fulvic acid.

Fulvic acid acts as an antioxidant and slows the many aspects of aging. It reduces the free radicals and the cellular damage that is done to the body. 

Additionally, it improves brain function and is known to treat Alzheimer’s. Fulvic acid may block tau buildup, a key marker of Alzheimer’s syndrome and other mental ailments.

Shilajit also aids with problems concerning dementia, anemia, fatigue, chronic pain, and eczema. Although there isn’t much of an effect on blood pressure, it does lower cholesterol and triglyceride levels in the blood.

This adaptogen can also be taken to boost male testosterone levels and fertility as well as defend the body against viruses. A research study has noted shilajit’s ability to kill viruses like herpes.

Tulsi

Closely related to culinary basil, Tulsi is a medicinal herb native to India and Southeast Asia. It’s been used for 5000 years and has a peppery flavor and aroma. Also known as “holy basil” it is rich in Vitamin A and C, calcium, zinc, iron, and chlorophyll.

The herb has the potential to reduce the effects of asthma, bronchitis, flu, and other respiratory ailments. It is also taken to relieve anxiety and improve moods.

Tulsi reduces inflammation and helps those suffering from arthritis. Indians use it as an antiseptic for stings and itch, and even utilize it to kill bacteria in their mouth and as a breath freshener. 

This adaptogen reduces blood sugar, blood pressure, and most importantly, reduces stress. For some it can even lower symptoms of depression and lead to better sleep. Tulsi is mainly consumed in the form of teas by either boiling the leaves or using a power extract.

The adverse effects of poor mental health as well as its frequency were exacerbated by COVID-19. The pandemic swept across the world in an unprecedented way, inciting widespread panic and fear. Exercise, however, can be a great tool to manage these negative consequences. Zoning in on fitness and exercise has been conclusively proven to elevate mental health levels. We list here eight significant ways in which exercise boosts and maintains positive mental health levels. 

Exercise Boosts Brain Function

Exercise improves learning speeds:

• As aerobic exercise aids in the growth of nerve cells, as it optimizes the brain for peak function. This means that you physically become better suited for learning and retaining information. A 2012 Kansas study demonstrated a positive correlation between physical fitness and academic performance in students grades 4-9. Staying active pays dividends both physically and mentally. 

 Exercise improves memory capacities:

• Regular exercise along with sufficient sleep directly reduces brain inflammation and releases growth factors that affect the health and number of brain cells. Some brain regions, including the hippocampus, even enlarge in response to continued aerobic activity. The hippocampus is especially important in verbal memory, and exercise will give your hippocampus a boost and allow you to better retain information. 

Exercise improves cognitive ability:

• Indirectly, exercise can elevate cognitive function by improving your mood and sleep, both of which have effects on cognition that have been conclusively demonstrated. Exercise also directly improves brain volume, leading to better thinking skills of all ages. This means that people of all ages and all professions can benefit mentally and physically from regular aerobic activity. 

Exercise Can Help Treats Mental Health Disorders

Exercise reduces stress:

• Exercise is a fantastic way to alleviate stress and boost mental health. Whether from work, school, or family, physical activity can not only prevent stress from coming on, but it also reverses the negative consequences associated with stress. Any sort of aerobic activity will release endorphins, flooding your brain with these pleasurable neurotransmitters.

Exercise reduces anxiety:

• An overwhelming 63% of college freshmen reported high levels of anxiety during their first year. Anxiety affects more than just mental health, as it correlates directly with physical disorders such as diabetes and heart disease. Fortunately, exercise is a great way to divert attention, decrease muscle tension, and alter brain chemistry. All of these factors contribute to lowering anxiety levels and creating a healthier lifestyle. 

Exercise reduces depression levels:

• Depression causes physical stress as much as it does mental, making it difficult to inspire the motivation for physical activity. However, research indicates that exercise, even low intensity exercise, allows nerve cells to grow and form new connections. This improves brain function and chemistry, making exercise a powerful treatment for depression with no concerning side-effects. 

Exercise reduces ADHD symptoms:

• Attention disorders are one of the most common neural disorders in the world but are often overlooked when discussing mental health. The impact of physical activity on ADHD has long been discussed, and a recent study demonstrated its effectiveness in children. Regular exercise along with traditional ADHD treatment can improve mental development and increase concentration. 

Exercise reduces PTSD symptoms:

• PTSD is a serious disorder that may easily lead to depression, anxiety, and other mental illnesses as well as their accompanying physical symptoms. Many studies examining the relationship between aerobic exercise and PTSD have suggested that exercise improves PTSD symptoms. Exercise can physically rewire the brain, improve cognition, and reduce the effects of PTSD triggers. While continued research and clinical trials need to be done, there is a growing consensus that exercise is a healthy way to treat PTSD. 

The Health Fitness Revolution team wishes you good health and is working hard on providing health information to make your stay at home a little more enjoyable. Here are the Top 10 health benefits of board games:

• Have fun and feel good: One of the side effects of playing board games is laughing. Laughing has been shown to increase endorphins, which are chemicals that bring up the feeling of happiness. Sharing laughter and fun can promote empathy, compassion, and trust with others.
• Family time: Sitting down with family with no interruptions may seem impossible in your home, as everyone has different schedules, pushing them in opposite directions, but playing games with your kids, or friends, is a perfect way to spend time together while also building learning skills. Playing a board game after a family dinner is an excellent way to get closer to your family while strengthening your family bond.
• Memory formation and cognitive skills: Allowing your kids to play a board game helps them practice essential cognitive skills like problem-solving. The hippocampus and prefrontal cortex especially benefit from playing board games. These areas of the brain are responsible for complex thought and memory formation. Board games help the brain retain and build cognitive associations well into old age.
• Reduces risks for mental diseases: One of the primary benefits of playing board games is reducing the risks of cognitive declines, such as dementia and Alzheimer’s. Keeping your mind engaged means you are exercising it and building it stronger. A stronger brain has a lower risk of losing its power.
• Lowers blood pressure: Along with laughing and increasing your endorphins, they can help you reduce or maintain your blood pressure. This release of endorphins helps muscles relax and allows blood to circulate, which will lower your blood pressure. High blood pressure is associated with a greater risk of artery damage, heart disease, and stroke.

• Speed up your responses: Get yourself a board game like chess, checkers or monopoly, and in time you might be better at locating those hard-to-find car keys without having to look for them throughout the entire house. Scientists at the University of Toronto in Canada assessed two groups’ ability to search for and find an object; their results showed that study participants who regularly played video games were far quicker at locating the target than those who didn’t play.
• Reduce stress: You can always benefit from a healthy distraction like playing board games since it is an excellent way to kick back and relax. According to an online survey by RealNetworks, Inc., a casual games developer found that 64% of respondents said they play games as a way to unwind and relax, and 53% play for stress relief.
• Grows your immune system: Research has shown that negativity, depression, and stress can reduce your ability to fight disease. Positive feelings and thoughts, like the laughter and enjoyment that always come with board games, prevent these effects by releasing chemicals that fight stress and boost your immune system. A simple board game could activate the survival genes in your brain, making the brain cells live longer and help to fight diseases.
• Child development: Board games play a very important role in child health and brain development. Board games help children develop logic and reasoning skills, improve critical thinking and boost spatial reasoning. Encouraging children to play different types of board games can also increase verbal and communication skills while helping develop attention skills and the ability to concentrate and focus for longer periods of time.
• Therapy treatment: Many board games require the use of fine motor skills to pick up or move pieces, actions that take both coordination and dexterity. Regular practice and activity improve these basic skills, which is important for children, people with mental or physical disabilities, the elderly and those recovering from accidents. Board games are very helpful when they are added to occupational therapy treatments, and in places like classrooms for special needs to help improve muscle and nerve function over time.

Here are a few family fun games you can play at home. Click the images to see them on Amazon!

If you enjoy indoor activities, read:

Top 10 Health Benefits of Ping pong

Top 10 Health Benefits of Chess

Top 10 Health Benefits of Billiards

Read more of our Top 10 Articles

• Clearer Thinking:

Studies have shown that adequate sleep results in better cognitive function and a clearer mind during the day.  The effects of sleep deprivation were studied and results indicated that sleep deprivation impairs attention, working memory, vigilance, decision-making, and long-term memory.  

• Adequate Sleep Contributes to Better Mood:

Not getting enough sleep affects your emotional regulation and you will be prone to feeling tired and prone to stress if you didn’t get enough sleep the night before.  In a Sleep and Mood study done by Harvard, results suggested that healthy sleep can enhance well-being, and inadequate sleep can cause more irritability and stress.  Chronic insomnia was even linked to a higher risk of developing mood disorders such as anxiety or depression.

• More Sleep = Better Skin:

Studies show that lack of sleep contributes to visible signs of aging, diminished skin function, and lower overall satisfaction in physical appearance.  Good sleepers (7-9 hours of sleep) had significantly lower signs of skin aging and also reported better perception of their appearance compared to poor sleepers (5 or less hours of sleep).

• Decreases Appearance of Dark Circles Under the Eyes:

Not only does lack of sleep affect your skin health, it will be visible right on your face!  In a study conducted by the Karolinska Institutet of Stockholm, Sweden, 40 observers were asked to rate 20 facial photographs of 10 individuals who were photographed 1) after normal sleep, 2) after 31 hours of sleep deprivation, and 3) following a night with 5 hours of sleep.  The study showed that the signs of sleep deprivation were physically visible on a person’s face.  These signs relate to the eyes, mouth, and skin, and include more hanging eyelids, eyes that were more red, darker circles under the eyes, paler skin, and more fine lines and wrinkles.  For overall skin health and to reduce the appearance of dark circles under the eyes, it is important to get the daily recommended amount of sleep!

• More Sleep Makes You a Safer Driver:

Drowsy Driving is an extremely important issue to be aware of if you drive your own vehicle on your daily commute.  Drowsy driving happens when a driver operates a vehicle after not having slept enough.  The risks and results of drowsy driving can be devastating: drivers have a harder time paying attention to the road, are less sufficient in decision making, and have slower reaction times.

• More Sleep Makes You Less Lazy!

A study done by The City University of New York showed that people who were sleep deprived or suffered loss of sleep showed a preference for tasks which required minimal effort the next day.  They were essentially more lazy and had lower performance scores when subject to solving math problems on a computer.  Adequate sleep is required if you want to have enough energy to complete your goals for the day!

• Getting Adequate Sleep Can Lower Pain Sensitivity:

Studies suggest that getting adequate sleep can decrease pain sensitivity and increase daytime awareness.  There were two groups of volunteers in the sleep study done by the American Academy of Sleep Medicine: The habitual sleep group went to sleep as they normally would, and the extended sleep group spent 10 hours in bed every night. Volunteers then had their pain sensitivity and daytime awareness measured the following day.

To measure pain sensitivity, volunteers were exposed to a radiant heat source and were timed on how long it took them to withdraw their finger from the heat source.  Volunteers in the extended sleep group removed their finger from the radiant heat source 25% slower than volunteers in the habitual sleep group, and results showed that volunteers in the extended sleep group were more alert and had lower pain sensitivity the days following the 10 hour sleep period.

• More Sleep Improves Your Memory:

Many studies have suggested that one of the benefits of sleep, which happens in two stages (non-REM and REM), is associated with neuron growth and development and memory consolidation.  It is no surprise that you experience significantly more difficulty when trying to take in new information after not getting enough sleep the night before.  Additionally, getting a sufficient amount of sleep after learning something new is integral in retaining that information.

• Adequate Sleep Makes Weight Control Easier:

On of the benefits of sleep has been shown to play a crucial role in weight control.  A study published in The National Center for Biotechnology Information journal suggests there is a link between short sleep duration and weight gain, particularly in younger age groups.  This study was conducted on a group of women over a 16 year period.  Each participant started out healthy and unaffected by obesity, but over the next 16 years, researchers found that volunteers who did not get adequate sleep (less than 5 hours per night) tended to weigh more than volunteers who slept at least 7 hours a night.  This study also found that short sleepers had a 30% higher risk of gaining 30 pounds over the course of the study compared to women who slept for at least 7 hours per night.

• Adequate Sleep Lowers Overall Risk of Chronic Diseases:

Longitudinal epidemiological studies are beginning to suggest that adjusting one’s sleep can reduce the risk of developing chronic disease or may lessen the severity of an ongoing disease.  

Cytokine is a hormone produced during your sleep which helps your body fight off infection.  Carnegie Mellon conducted a study on how sleep affects the body’s ability to fight inflammation and participants were found to be up to three times more likely to develop cold or flu symptoms after inadequate sleep.

Acknowledge and Accept Your Feelings

Acknowledging and accepting your feelings is a crucial step in the grieving process as it allows you to honor the complexity of your emotions and give yourself permission to experience them fully. By acknowledging your feelings without judgment or suppression, you create space for healing and growth. This process involves recognizing the range of emotions that may arise, from sadness and anger to guilt and confusion, and allowing yourself to feel them without trying to change or fix them. Accepting your feelings doesn’t mean that you condone or enjoy them; rather, it means recognizing them as a natural response to loss and giving yourself the compassion and understanding you need to move through them. Research by James Pennebaker and others has shown that acknowledging and expressing emotions can lead to better psychological well-being in the long run. By embracing your emotions with kindness and patience, you can begin to integrate your grief into your life in a way that feels authentic and supportive, fostering resilience and emotional well-being in the process.

Seek Support

Seeking support is an essential aspect of coping with grief, providing a crucial lifeline during a challenging and emotionally turbulent time. Whether it’s through friends, family, support groups, or professional counseling, reaching out for support allows you to share your feelings and experiences with others who can offer empathy, understanding, and guidance. Studies by Stroebe and Schut have found that social support is a significant predictor of adaptation to bereavement. Connecting with others who have experienced similar losses can provide validation and comfort, reminding you that you’re not alone in your grief. Additionally, seeking support from trained professionals can offer specialized tools and strategies for navigating the complexities of grief, helping you process your emotions, develop coping skills, and find meaning and hope amidst the pain. By allowing yourself to lean on others for support, you create a network of care and connection that can provide strength and resilience as you journey through the grieving process.

Engage in Self-Care

Engaging in self-care is vital for navigating the challenging journey of grief with resilience and compassion. During times of loss, it’s easy to neglect one’s own needs while prioritizing the needs of others or getting caught up in overwhelming emotions. However, self-care acts as a lifeline, offering moments of reprieve and rejuvenation amidst the pain. This might involve simple acts of kindness to oneself, such as getting enough rest, eating nourishing meals, and engaging in gentle physical activity. According to Buckley, exercise, in particular, has been shown to reduce symptoms of depression and anxiety associated with grief. It could also mean carving out time for activities that bring comfort and joy, whether it’s spending time in nature, practicing mindfulness or meditation, or pursuing creative outlets. By prioritizing self-care, individuals can replenish their emotional reserves, build resilience, and cultivate a sense of inner strength and well-being that supports them through the grieving process.

Express Yourself Creatively

Expressing yourself creatively can be a powerful tool for navigating the complex emotions of grief, offering a safe and cathartic outlet for processing feelings and honoring your loved one’s memory. Research by Laura King and others has shown that expressive writing about emotional topics can lead to improvements in psychological and physical health. Whether through writing, art, music, or other forms of expression, creativity allows you to give voice to the depths of your experience in a way that transcends words alone. Creating art or music can provide a tangible means of expressing emotions that may feel too overwhelming or complex to articulate verbally, offering a sense of release and validation. Additionally, engaging in creative activities can serve as a source of solace and connection, allowing you to channel your grief into something meaningful and transformative. Through creative expression, individuals can find moments of beauty, insight, and healing amidst the pain of loss, fostering a sense of connection to themselves, their loved one, and the wider world.

Seek Professional Help if Needed

Seeking professional help when needed is a vital aspect of navigating the grieving process, especially if you find yourself struggling to cope with overwhelming emotions or if your grief significantly impacts your daily functioning. Cognitive-behavioral therapy provides a safe and supportive space to explore your feelings, gain insight into your grief process, and learn coping strategies tailored to your individual needs. A trained therapist can offer validation, empathy, and guidance as you navigate the complexities of grief, helping you to develop healthy coping mechanisms and find meaning and healing amidst the pain. Additionally, therapy can address any underlying issues or unresolved emotions that may be complicating your grief, fostering long-term emotional well-being and resilience. By seeking professional help when needed, you empower yourself to receive the support and guidance necessary to navigate the journey of grief with greater understanding, compassion, and resilience.

Practice Mindfulness and Meditation

Mindfulness practices can help you stay present and cultivate acceptance of your emotions without judgment. Research has found that mindfulness-based interventions can reduce symptoms of grief and improve overall well-being. Mindfulness and meditation offer invaluable support for those navigating the difficult terrain of grief. By fostering emotional regulation, individuals can observe and process their feelings without being overwhelmed. These practices cultivate acceptance of the present moment, enabling individuals to come to terms with their loss and find moments of peace amidst the turmoil. Additionally, mindfulness reduces stress and promotes self-awareness, empowering individuals to navigate their grief with greater resilience and compassion for themselves and others. Through mindfulness and meditation, individuals can find a sense of grounding and connection to the present moment, offering solace and support as they journey through the grieving process.

Find Meaning and Purpose 

Finding meaning and purpose amidst grief can provide a guiding light through the darkness, offering a sense of direction and hope in the midst of pain. Studies have shown that finding meaning in loss can facilitate adaptation and growth.This might involve seeking ways to honor your loved one’s memory, whether through acts of service, charitable endeavors, or creating a legacy in their name. It could also entail finding deeper meaning in your own life, reflecting on the lessons learned through loss, and committing to living in alignment with your values and passions. By finding meaning and purpose in the midst of grief, individuals can transform their pain into a source of growth and resilience, fostering a sense of connection to something greater than themselves and empowering themselves to navigate the journey of mourning with greater understanding, purpose, and resilience.

Set Boundaries

Setting boundaries can be crucial for managing grief effectively. By establishing clear limits on what you can handle emotionally and physically, you create space to prioritize self-care and healing. This might involve setting boundaries around the time you spend engaging with others, the types of conversations you’re willing to have, or the activities you participate in. Setting boundaries allows you to conserve energy and protect yourself from being overwhelmed by external demands or expectations. It also empowers you to honor your own needs and give yourself the time and space necessary to grieve in a way that feels authentic and supportive for you. Overall, setting boundaries provides a sense of control and autonomy during a time when you may feel emotionally vulnerable, helping you navigate the grieving process with greater resilience and self-awareness.

Honor Your Loved One

Honoring your loved one can be a powerful and healing aspect of the grief process. By finding meaningful ways to remember and celebrate their life, you keep their memory alive and create opportunities for connection and reflection. This might involve participating in rituals or traditions that were meaningful to them, such as lighting candles on special occasions or visiting their favorite places. It can also involve creating new rituals or traditions that honor their memory, such as planting a tree in their honor or organizing a charity event in their name. Honoring your loved one allows you to maintain a sense of connection with them even after they’re gone, providing comfort and solace amidst the pain of loss. It also offers a way to channel your grief into something positive and meaningful, fostering a sense of purpose and resilience as you navigate the journey of mourning.

In a world where stress, anxiety, and depression are prevalent, finding effective and enjoyable ways to promote mental well-being is paramount. While traditional forms of therapy and medication play crucial roles in mental health care, there exists a vibrant and often overlooked avenue for healing—one that transcends the confines of therapy rooms and prescription bottles: dancing.

In this article, we explore the multifaceted ways in which dancing benefits mental health. From reducing stress and anxiety to boosting mood and enhancing cognitive function, dancing offers a holistic approach to mental well-being that engages the mind, body, and soul.

Join us as we journey into the world of dance—a world where movement is medicine, rhythm is refuge, and every step taken is a step towards greater mental health and vitality. We previoulsy wrote about the general health benefits of dancing, which you can read about here.

Stress Reduction

Engaging in dance can help alleviate stress by providing an outlet for self-expression and physical movement. Physical movement  can help reduce levels of stress hormones such as cortisol and adrenaline. Engaging in physical activity releases endorphins, neurotransmitters in the brain that act as natural painkillers and mood elevators, promoting feelings of relaxation and well-being.

As dance is usually attributed to weight loss, the mental health benefits are overlooked. Research has been shown that dance can reduce anxiety and depression, which can result in logical reasoning.

The rhythmic and repetitive nature of dance can also help calm the mind and reduce tension. Dancing to music with a steady beat encourages rhythmic movement patterns, which can have a soothing effect on the nervous system. The repetitive nature of dance movements can help regulate breathing and heart rate, inducing a state of relaxation.

Social Connection

Participating in dance classes or group dance activities provides opportunities for social interaction and connection with others. Building relationships and friendships within a dance community can combat feelings of loneliness and isolation.Having a supportive dance community can provide a sense of belonging and acceptance, which are essential for mental well-being. Sharing experiences, challenges, and triumphs with fellow dancers can offer emotional support, encouragement, and validation, helping to buffer against stress and improve resilience.

Several studies have proven the great social benefits of dancing. A study conducted by Mehibe Akandere and Banu Demir was conducted to record the effect of dance over depression. It was recorded that dance has many social benefits as it enables nonverbal cues and gestures to be expressed. A significant mood improvement was also seen with recreational dancers rather than competitive. This proves that there is less judgement in the recreational dancing realm, resulting in a boost in confidence.

Being part of a dance community may help in creating interpersonal connections and building social support. Dances such as ballroom, bollywood, and salsa are some examples of dances from different parts of the world, sharing a connection in the love and pride that comes with dance. Sharing experiences, challenges, and triumphs with fellow dancers can offer emotional support, encouragement, and validation, helping to buffer against stress and improve resilience.

Increased Body Awareness

Dance like nobody’s watching! Dancing requires individuals to be mindful of their bodies and movements, which can enhance body awareness and mindfulness. This heightened awareness can lead to a greater sense of bodily autonomy and self-acceptance.

A study done by Agnieszka Zygmont was done to document the uplifting effect from a dance community. It showed that dance therapy, dance classes, and full body coordination are improved. The awareness of oneself is also improved.

Learning new dance moves and mastering different styles can boost self-confidence and self-esteem. As individuals become more proficient in dancing, they may feel a greater sense of accomplishment and pride in their abilities.

Stimulation of Cognitive Function

Learning and remembering dance routines can stimulate cognitive function and improve memory skills. Dance also engages various cognitive processes, such as attention, coordination, and spatial awareness. Surprisingly, improvisational dance can improve problem-solving skills. It can stimulate creative thinking and enhance problem-solving abilities. It can also promote a strong connection between the mind and body, fostering greater harmony and integration between physical and mental health. This holistic approach to wellness can contribute to overall psychological resilience and balance. 

After much research done by Yuan, Li, and Liu, results stated that dance has the ability to help even the mildest of cognitive impairments. It is beneficial to an individual’s cognitive function, memory, attention, and balance.

To decrease the possibility of cognitive decline, dance can help maintain and enhance brain plasticity, which is crucial for cognitive health and resilience. Engaging in dance activities that involve learning new movements and challenging the brain’s motor and sensory systems can promote neuroplasticity—the brain’s ability to adapt and reorganize in response to experiences. 

Improved Mood

Dancing has been shown to release endorphins, which are neurotransmitters that promote feelings of happiness and well-being. This can lead to an improved mood and a sense of euphoria. It, also, provides a non-verbal outlet for expressing emotions. Moving to music allows individuals to channel and release pent-up emotions, such as stress, frustration, or sadness, in a constructive way, which can lead to a sense of emotional release and relief.

A few studies have even documented improvements in mild depression, and one study documented increased serotonin levels in adolescents. According to the Harvard Medical School, dance helps reduce stress and can increase levels of the feel-good hormone serotonin.

This, in turn, may give individuals a sense of purpose and direction, providing them with goals to work towards and a sense of meaning in their lives. This sense of purpose can be particularly beneficial for mental health during challenging times.

Dancing is a universally accessible form of therapy that transcends cultural, linguistic, and socioeconomic boundaries. Whether one is dancing alone in the privacy of their room, joining a group class, or participating in a cultural dance celebration, the transformative power of dance is undeniable.

As we navigate the complexities of modern life, integrating dance into our routines can serve as a vital tool for self-care and mental well-being. By embracing the joy of movement, we can tap into a reservoir of strength, resilience, and vitality that enriches our lives and nurtures our souls.

In essence, let us dance not only for the joy it brings in the moment but also for the profound and enduring benefits it offers to our mental health and overall quality of life.

Check out our other article about dance here:

P.S.: You are loved, you are seen, and you are wanted in this world!

The Subtle Art of Not Giving a F*ck
by Mark Manson

“The Subtle Art of Not Giving a F*ck” by Mark Manson is a refreshing take on self-help literature, offering unconventional wisdom for living a good life. Through a blend of humor, blunt honesty, and practical advice, Manson challenges traditional self-help tropes by encouraging readers to embrace their flaws, confront uncomfortable truths, and prioritize what truly matters to them. Drawing from psychological research and personal anecdotes, Manson argues that the key to happiness is not avoiding problems or seeking constant positivity, but rather embracing life’s inevitable struggles and choosing where to allocate our limited “f*cks” wisely. With its straightforward yet thought-provoking approach, this book serves as a wake-up call for anyone seeking a dose of reality amidst a sea of motivational clichés.

Ikigai: The Japanese Secret to a Long and Happy Life
by Héctor García & Francesc Miralles

“Ikigai: The Japanese Secret to a Long and Happy Life” by Héctor García and Francesc Miralles is a captivating exploration of the concept of ikigai, a Japanese philosophy that translates to “reason for being” or “purpose in life.” The book delves into the principles of ikigai, drawing upon research and interviews with the residents of the Japanese village with the highest percentage of centenarians. Through anecdotes, personal stories, and practical advice, García and Miralles uncover the secrets to living a fulfilling and meaningful life, combining elements of passion, mission, vocation, and profession. With insights into finding joy in everyday activities, nurturing strong social connections, and embracing a balanced lifestyle, “Ikigai” offers readers a roadmap to discovering their own ikigai and unlocking the potential for a life filled with purpose and happiness.

Atomic Habits
by James Clear

“Atomic Habits” by James Clear is a groundbreaking book that explores the science of habit formation and provides practical strategies for building positive habits and breaking negative ones. Drawing on research from psychology, neuroscience, and behavioral economics, Clear presents a comprehensive framework for understanding how habits work and how they can be leveraged to achieve remarkable results. Through engaging stories, compelling examples, and actionable advice, Clear demonstrates how small changes, or “atomic habits,” can lead to transformative outcomes over time. Whether readers are looking to improve their health, productivity, relationships, or overall well-being, “Atomic Habits” offers a roadmap for creating lasting change and mastering the art of continuous improvement.

Brain Rules
by John Medina

“Brain Rules” by John Medina is a captivating exploration of how the human brain works and how we can leverage its principles to enhance our daily lives. Medina, a molecular biologist, breaks down complex neuroscience concepts into easily digestible insights, offering practical tips on how to improve our memory, attention, and overall cognitive function. Through engaging anecdotes, scientific studies, and relatable examples, he reveals fascinating facts about the brain’s inner workings, such as the importance of sleep, exercise, and storytelling in optimizing brain health. Whether you’re a student, educator, business professional, or simply curious about how your brain operates, “Brain Rules” provides valuable knowledge and actionable strategies to unlock your brain’s full potential.

Don’t F*cking Panic
by Kelsey Darragh

“Don’t F*cking Panic” is a candid and humorous self-help book that offers practical advice for managing anxiety and navigating life’s challenges with resilience and humor. Written in a refreshingly honest and down-to-earth style, the book combines personal anecdotes, practical tips, and psychological insights to provide readers with effective strategies for coping with stress, panic attacks, and everyday pressures. With a no-nonsense approach and a healthy dose of wit, “Don’t F*cking Panic” empowers readers to confront their fears, embrace uncertainty, and reclaim control over their mental health. Whether you’re struggling with anxiety or simply looking for a dose of inspiration, this book serves as a reassuring guide to navigating life’s inevitable ups and downs with courage and confidence.

The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma
by Bessel van der Kolk

Drawing on decades of clinical experience and scientific evidence, Dr. van der Kolk explains how trauma can become trapped in the body, manifesting as chronic physical ailments, mental health disorders, and emotional dysregulation. Through compelling case studies and personal anecdotes, he illuminates the intricate connections between the brain, nervous system, and bodily sensations, shedding light on the complex interplay between trauma, memory, and behavior.

“The Body Keeps the Score” offers hope and healing for individuals struggling with trauma-related challenges, providing insight into the body’s innate capacity for resilience and recovery. Dr. van der Kolk introduces a range of therapeutic approaches, including neurofeedback, EMDR (Eye Movement Desensitization and Reprocessing), yoga, and somatic experiencing, demonstrating their effectiveness in restoring balance and restoring wholeness to survivors of trauma.

The Strength in our Scars
by Bianca Sparacino

“The Strength in Our Scars” is a poignant exploration of resilience, healing, and empowerment penned by renowned author and motivational speaker, Bianca Sparacino. Through a collection of heartfelt essays and poetry, Sparacino delves into the raw and often complex emotions that accompany life’s trials and tribulations. Drawing from her own experiences and those of others, she offers profound insights into embracing adversity as a catalyst for personal growth and transformation. From navigating heartbreak and loss to overcoming self-doubt and finding inner strength, “The Strength in Our Scars” is a powerful testament to the human spirit’s capacity to endure, thrive, and ultimately find beauty in the brokenness. With its uplifting message and lyrical prose, this book serves as a beacon of hope for anyone navigating life’s challenges and seeking solace in the journey toward self-discovery and healing.

Man’s Search For Meaning
by Viktor E. Frankl

“Man’s Search for Meaning” by Viktor Frankl is a powerful and profound exploration of the human experience in the face of suffering and adversity. Drawing from his own experiences as a Holocaust survivor and psychiatrist, Frankl delves into the depths of human psychology to uncover the importance of finding meaning and purpose in life, even in the most challenging circumstances. Through poignant anecdotes and philosophical reflections, Frankl argues that while individuals cannot always control their external circumstances, they possess the power to choose their attitude and response to those circumstances. By finding meaning in their suffering, individuals can transcend their circumstances and discover a deeper sense of fulfillment and purpose. This timeless classic continues to inspire readers to find meaning in their own lives and to cultivate resilience in the face of adversity.

Chatter: The Voice in Our Head, Why It Matters, and How to Harness It
by Ethan Kross

“Chatter: The Voice in Our Head, Why It Matters, and How to Harness It” by Ethan Kross is a captivating exploration of the inner dialogue that shapes our thoughts, emotions, and actions. Drawing on cutting-edge research from psychology, neuroscience, and personal anecdotes, Kross delves into the phenomenon of “chatter” – the relentless stream of self-talk that can either empower or undermine us. With insight and empathy, Kross examines how chatter impacts our relationships, performance, and overall well-being, offering practical strategies to manage and leverage our inner voice effectively. Through engaging storytelling and actionable advice, “Chatter” empowers readers to navigate their internal dialogue with mindfulness, resilience, and compassion, ultimately leading to greater self-awareness and mental well-being.

The Mountain Is You
by Brianna Wiest

“The Mountain Is You” is a transformative book by Brianna Wiest that explores the journey of self-discovery and personal growth. Drawing parallels between the challenges of climbing a mountain and overcoming internal obstacles, Wiest guides readers on a profound exploration of the self. Through introspective reflections, practical exercises, and insightful wisdom, the book empowers readers to confront their fears, embrace their strengths, and embark on a journey of self-realization. With compassion and clarity, Wiest inspires readers to navigate life’s peaks and valleys with resilience, authenticity, and a newfound sense of purpose. “The Mountain Is You” serves as a roadmap for personal transformation, encouraging readers to embrace the climb and discover the power within themselves to conquer life’s greatest challenges.

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Health Fitness Revolution: What drew you to the field of mental health and made you passionate about this work?

Dr. Caroline Leaf: I have always been passionate about anything related to human sciences and the brain! Once I discovered how complex and wonderful our minds and brains are, I was driven to understand the way our mind-brain-body connection works, how it affects us,
and what we can do to manage our minds to change our lives. After researching this for nearly 40 years, I have become even more passionate about helping people manage their minds and improve their mental and physical wellbeing!

Health Fitness Revolution: How can we, as a society, collectively prioritize mental health and cultivate a culture of overall well-being and resilience?

Dr. Caroline Leaf: We as humans are social beings, and we are not meant to go through life on our own. We need to put our effort into building communities where mental health is not stigmatized, and the need for help is not looked down upon–we need to recognize the power that community can have when it comes to our healing. This includes promoting mental health literacy through educational initiatives in schools, workplaces, and communities, increasing awareness of mental health issues, reducing stigma, and encouraging open dialogue about emotions and mental well-being. We also need to work together to create access to affordable and comprehensive mental health services, including therapy, counseling, and support groups, especially in underserved communities, as well as integrating mental health services into primary healthcare settings. This is why I created my Neurocycle app–to make mind management techniques more affordable and accessible to as many people as possible.

Health Fitness Revolution: How has your specialized training as a neuroscientist and mental health expert enabled you to make a meaningful impact in transforming lives and advancing mental health?

Dr. Caroline Leaf: As a neuroscientist, I have been able to study the inner workings of the mind and brain, and body- our psychoneurobiology – and this has given me a deep understanding of how powerful our thought life is, and that how we think literally transforms structures in our brains and bodies! Mind quite literally drives everything. Form our mental experiences to our heartbeat to the ways cells divide every second. Through my training, I have come to better understand how humans form and break habits that impact the quality of their lives, and I have used this knowledge to help people work through struggles in their lives and transform their thinking by gaining an understanding of how the mind works.

Health Fitness Revolution: What trends in the field are you most excited about or see having promising potential to transform care?

Dr. Caroline Leaf: I think the growing potential that AI has in the field of mental health and mental health technology is both exciting and though-provoking. I think there is a lot of good that AI can do, but we have to be careful as a society to not lose sight of our “humanness”. Additionally, there is a move away from the biomedical model and a recognition of a more contextually based approach to mental health.

Health Fitness Revolution: Which books on mental health have significantly influenced you or are your personal favorites?

Dr. Caroline Leaf: Honestly, fiction books are amazing for our mental health! I personally love reading fantasy (such as Lord of the Rings and Sarah J. Maas’ books!). Diving into these worlds and learning about human nature is incredibly therapeutic mentally. But, in terms of actual non fiction books, anything by Sally Satel, Peter Gotzsche, Joanna Moncrieff and Robert Whitaker.

Health Fitness Revolution: How do you perceive the interplay between mental and physical health, considering the CDC’s stance on their equal significance? For instance, the CDC highlights the link between conditions like depression and the increased risk of long-term physical health issues such as diabetes, heart disease, and stroke. What are your thoughts on this important connection?

Dr. Caroline Leaf: The interplay between mental and physical health is undeniable, and recognizing the mind-brain-body connection (psychoneurobiology) is crucial for promoting overall well-being. The CDC’s stance on this matter underscores the profound link between mental and physical health conditions. This connection highlights the complex relationship between mind, brain and body that I often talk about and is the basis of my research (two of my most recent articles are attached below). Mental health issues can both directly and indirectly impact physical health through various mechanisms, including changes in hormone levels, immune function, and inflammation and even to the level of telomeres on the ends of chromosomes. Additionally, unhealthy coping mechanisms associated with mental health conditions, such as smoking, substance abuse, and poor dietary habits, can further exacerbate physical health problems. Conversely, physical health issues can also impact mental well- being. Chronic illnesses, pain, and disabilities can lead to feelings of frustration, isolation, and depression. The stress and emotional burden of managing physical health conditions can also take a toll on mental health. Understanding this interplay between mental and physical health is essential for providing comprehensive healthcare and
effective interventions. It underscores the importance of adopting a holistic approach to health that addresses both mental and physical well-being within the narrative of the person and their context.

Health Fitness Revolution: Many of us think that mental health is solely related to mental illness, however, it is possible to have a mental health condition and be mentally fit. Can you provide further insight on this notion? 

Dr. Caroline Leaf: Absolutely! Mental health encompasses more than just the absence of mental illness—it’s a broad spectrum that includes various aspects of emotional, psychological, and social well-being. Being mentally fit means having the resilience, coping skills, and emotional intelligence to navigate life’s challenges effectively, regardless of whether one has a diagnosed mental health condition. It’s essential to recognize that mental health exists on a continuum, ranging from optimal mental well-being to severe mental illness. Having a mental health condition doesn’t necessarily mean someone is mentally unfit. Many individuals with mental health conditions lead fulfilling and meaningful lives by effectively managing their symptoms through therapy, support networks, and other practices. It’s safer and more scientifically accurate to describe than diagnose when it comes to mental health because it’s inaccurate to use the same parameters for a medical problem and a mind problem – so see a label as a description and not a diagnosis.

Health Fitness Revolution: In what ways do you envision future AI technologies having the potential to enhance the treatment and management of mental health imbalances?

Dr. Caroline Leaf: As mentioned earlier, I am excited to see where AI technologies and mental health intersect, and one of the biggest benefits I feel that AI can bring to the table is to help create personalized treatment plans: AI algorithms can analyze vast amounts of data, including genetic information, brain imaging scans, and behavioral patterns, to develop personalized treatment plans tailored to each individual’s unique needs and preferences. I believe this approach can optimize treatment outcomes by identifying the most effective interventions
for specific mental health conditions within the context of an individual’s unique life story.

Health Fitness Revolution: How do you perceive the unique ways in which each generation approaches and addresses mental health concerns? Please elaborate on the distinct factors and trends that shape the mental health landscape across different generations.

Dr. Caroline Leaf: Each generation approaches mental health concerns uniquely, shaped by historical, cultural, and technological influences. For example, “Baby Boomers”, growing up in a time of stigma, may rely on traditional treatments and prioritize work over well-being. Generation X tends to place more value on self-reliance and technology adoption, seeking work-life balance. Millennials, who are generally more open about mental health, tend to embrace holistic approaches and prioritize workplace cultures that support well-being. Generation Z, the so-called “digital natives”, often advocate more for destigmatization, peer support, and early intervention. Understanding these generational differences is vital for tailoring mental health interventions and support services to meet the diverse needs of each generation, as well as giving us different perspectives on mental healthcare that can inform a more holistic approach to mental wellbeing.

Health Fitness Revolution: Young adults are the first generation to grow up fully immersed in technology- how has this affected their mental health?

Dr. Caroline Leaf: This has had both positive and negative effects on their mental health. As much as technology has opened up lines of communication and support, such as mental health apps, it also has a downside. Social media platforms can create a culture of comparison, leading to feelings of inadequacy and anxiety, while cyberbullying facilitated by the internet can have devastating consequences on someone’s mental well-being. Fear of missing out (FOMO) can also exacerbate stress and dissatisfaction, and excessive technology use can lead to digital addiction, impairing sleep and overall well-being. Moreover, overreliance on technology can lead to reduced face-to-face interaction and information overload, contributing to feelings of loneliness and cognitive fatigue. However, as mentioned above, technology
also offers opportunities for mental health support through online resources, support groups, apps, and therapy options, which is especially valuable to people unable to travel or leave their homes, or for people unable to access more traditional mental health resources.

Health Fitness Revolution: What is your vision for the state of humanity in the year 2050?

Dr. Caroline Leaf: I hope that we live in a world where mental health is destigmatized and mental healthcare is centered around a more holistic, interdisciplinary approach to healing where the individuals narrative is recognized and honored within the environment they live.

Health Fitness Revolution: What are your thoughts on General Surgeon Vivek Murthy’s assertion that loneliness has developed into a significant public health concern in America? I’d like to hear your perspective on this matter.

Dr. Caroline Leaf: We all need to recognize that loneliness is a profound public health issue. It is not just “in our heads”. Indeed, loneliness is part of the human experience. Like hunger or thirst, it is a signal our body sends us when we lack something we need for survival. It is not something to be ashamed of — the science shows that we need relationships to not only survive but also thrive. There is an urgent need to teach people the importance of building a connected life. As human beings, we are made for relationships. We need to tell people that depending on others is NOT a weakness. Whether we are “extroverts” or “introverts”, we all need some level of human connection. Relationships help us heal, deal with stress, and lift up our moments of joy.

Health Fitness Revolution: What are three practical tips or recommendations you would provide to Americans seeking to prioritize and improve their mental health?

Dr. Caroline Leaf: Prioritizing and improving mental health is crucial for overall well-being, and there are several practical steps Americans can take to achieve this. Firstly, being empowered to understand what mental health is and mind-management. Secondly, practicing self-care by incorporating activities like exercise, mindfulness, and healthy eating into daily routines can significantly benefit their mental health. Thirdly, building strong support networks with friends, family, and peers provides valuable emotional support and reduces feelings of isolation. Lastly, seeking professional help from licensed therapists or counselors when needed ensures access to tailored treatment options and coping strategies. By taking proactive steps to prioritize mental health and seeking support when necessary, individuals can enhance their overall well-being and resilience in navigating life’s challenges.

Here are Dr. Caroline Leaf’s Social Media Channels:

Instagram, Twitter, Facebook, LinkedIn, Website, App

Dr. Ellen Reed: I heard someone say that “You are most perfectly positioned to serve that who you used to be,” and that is exactly how my performance coaching career has evolved. I have always been interested in psychology and how the brain works. I have a doctorate in experimental psychology, with an emphasis on cognition, so I’m really a researcher by training, although I’ve been coaching for over 18 years now. I also had a long career as a professional dancer. I actually just retired from dancing about a year and a half ago, so I was living sort of a double life for a while. 

Back to serving “that who I used to be”— I was always a perfectionist high-achiever. I was an A+ student, homecoming queen, a member of every club, you name it.… And I was always incredibly stressed and overwhelmed. In fact, this constant subtle stress, anxiety, and overwhelm didn’t even seem to be much of a problem because it was so “normal” for me. In fact, sadly this is incredibly normal. These days, happiness isn’t even normal. Self-confidence isn’t normal. Being fulfilled isn’t normal. What’s pretty normal is to wake up every morning feeling incredibly stressed and overwhelmed, as I did.

I was really lucky before my career even started, right before I was starting graduate school to meet my now colleague Dr. Jason Selk, who developed many of the fundamentals and tools that I now teach my own clients. I started by implementing them for myself. 

I have always loved the way science and research informs us on how we can live our best lives. Most people don’t know how simple success in life truly is. I feel very lucky to be in a position to make a huge impact on people’s outward success and internal happiness and contentment. 

Health Fitness Revolution: How can we, as a society, collectively prioritize mental health and cultivate a culture of overall well-being and resilience?

Dr. Ellen Reed: This starts by addressing our relationships to problems. As humans, we are wired with problem-centric thought (PCT), which means that we focus on our shortcomings or problems first and foremost. This used to be important to our survival as a species, but now it, frankly, makes us miserable and causes us to underperform. A theory in psychology states that which you focus on expands (Expectancy Theory). Put simply, when we focus on our problems, our problems become worse. Resilience is a great word, but most people don’t know how to develop this. We teach people exactly how to develop a Relentless Solution Focus, which is essentially a concrete way of training optimism and resilience. The research on optimism has been extensive. Optimistic people are healthier, happier, have better friendships, sleep better, and the list goes on and on. And my favorite stat is that people with optimism and a Relentless Solution Focus live on average up to 14 years longer than those who don’t. The definition of Relentless Solution Focus is the mind’s ability to stay focused on solutions, especially in the face of adversity. Remember, that which you focus on expands. When we are relentless about forcing our thoughts onto potential solutions, we become significantly better able to attack our problems, maintain confidence, and keep a handle on our mental health.

Health Fitness Revolution: How has your specialized training enabled you to make a meaningful impact in transforming lives and advancing mental health?

Dr. Ellen Reed: It’s one thing to know what you should be doing to improve your life, which I find most people do (or at least have a pretty good idea), but it’s another to actually execute on it. What I believe we are among the best in the world at is teaching people exactly how to become more resilient, optimistic, and relentless. And this starts with training our brains. Remember, it is normal to be stressed out, overwhelmed, and consumed by focusing on problems, which means that this is our default way of thinking. Without specific training to combat this “normal,” we will always defer back to our default. The great news is that we can take advantage of the brain’s neuroplasticity (the ability for the brain to mold itself through training) to change what is normal for us. We teach two very concrete tools to do just this—the mental workout and success log. In total, this training takes about two to three minutes per day to complete, and trains your brain to make Relentless Solution Focus and resilience your norm, instead of PCT. 

Health Fitness Revolution: What trends in the field are you most excited about or see having promising potential to transform care?

Dr. Ellen Reed: I have to say that I am most excited about the trend of “mental health” itself right now. It seems strange to say, but mental health is trending! It is now “cool” to pay attention to and address your mental health, which was not always the case. When my 8-year-old son is struggling at school, he has no hesitation to announce that he needs to visit the school counselor, with no regard for who hears him. That openness wasn’t a thing when I was in grade school. 

Health Fitness Revolution: Which books on mental health have significantly influenced you or are your personal favorites?

Dr. Ellen Reed: “Brain Rules” by Dr. John Medina. He did a comprehensive literature review on the impacts of exercise on our physical, cognitive, and emotion health, and the research is too compelling to ignore. When it comes to the benefits and protective features of exercise, there isn’t even a close second. Exercise is so important, but there are so many people who just don’t know how to prioritize it—it becomes secondary to all the other things they have piled on their plates. This is one of the very first things we target with new clients if they aren’t already exercising consistently. 

Health Fitness Revolution: How do you perceive the interplay between mental and physical health, considering the CDC’s stance on their equal significance? For instance, the CDC highlights the link between conditions like depression and the increased risk of long-term physical health issues such as diabetes, heart disease, and stroke. What are your thoughts on this important connection?

Dr. Ellen Reed: Again, 99% of the time, the first thing I have my clients commit to is exercise, if they are not already doing it. Specifically, cardiovascular exercise at least 30 minutes, three times per week, with the heart rate above 130bpm. You can not separate mental and physical health. Exercise is the most effective anti-depressant and anti-anxiety medication out there. It may not get you all the way there (although, it very well might!), but there is simply no way it won’t get you significant progress. I will say it this way, which may be hard for some people to hear—if you are not exercising consistently, there is no chance you are living your best life. 

Health Fitness Revolution: Many of us think that mental health is solely related to mental illness, however, it is possible to have a mental health condition and be mentally fit. Can you provide further insight on this notion?

Dr. Ellen Reed: Many people have been diagnosed with a mental health condition and are mentally fit, myself included! It is important to point out a flaw in our system, here. We need to understand the purpose of diagnoses. We oftentimes need an official “diagnosis” to qualify for certain supports, but people often misunderstand this diagnosis as a piece of their identity that they can’t work on or improve. In college, before I started implementing the mental toughness fundamentals that I now teach my clients, I needed to have a “diagnosis” of generalized anxiety disorder to be able to qualify to meet with a therapist. What is scary is that many people receive a mental health diagnosis and feel like they are doomed. For example, “I will always be anxious because I ‘have anxiety.’” Unfortunately, that mentality will likely make that true for you. But it doesn’t have to be your reality! Yes, we all have different predispositions and tendencies, but don’t underestimate the power of neuroplasticity. When you work on it, it will improve!

Health Fitness Revolution: In what ways do you envision future AI technologies having the potential to enhance the treatment and management of mental health imbalances?

Dr. Ellen Reed: I think it’s great. Yes, AI is intimidating, but it can be an incredible tool. The best treatment will always be prevention. AI can play an important role in helping people stay on track with habits and behaviors that have a major impact on their mental health. We have an app designed for parents’ mental health that does just that. In the app, the daily training is built in to help people implement. Solid metal health doesn’t require a lot of complexity. It requires the consistency of the important things.

Health Fitness Revolution: How do you perceive the unique ways in which each generation approaches and addresses mental health concerns? Please elaborate on the distinct factors and trends that shape the mental health landscape across different generations.

Dr. Ellen Reed: In my experience, kids embrace it. Mental health is much more embedded into the curriculum in schools, and there is space for kids to struggle with it and receive support. There is just so much more of a focus on it now, which opens up people’s comfort level with talking about what they are struggling with. While this is ultimately a really good thing, I am also very sensitive to being very careful about putting the focus on solutions and the positive, rather ruminating on problems. 

Health Fitness Revolution: What is your vision for the state of humanity in the year 2050?

Dr. Ellen Reed: If more people will adopt a relentless focus on solutions instead of contributing to talking about and focusing on problems, the world will collectively be in a much better place. I find that people really want to work on this, they just haven’t been taught how.  

Health Fitness Revolution: What are your thoughts on General Surgeon Vivek Murthy’s assertion that loneliness has developed into a significant public health concern in America? I’d like to hear your perspective on this matter.

Dr. Ellen Reed: Meaningful relationships were shown in a Harvard longitudinal study to be the number one factor for longevity. They are incredibly important and serve as a hugely protective factor. But an important key to understand is that there are ways to nurture this “belonging” need in us as humans beyond even marriage or family. The little interactions we have add up to a lot—the friendly convo with your barista, the kind interaction in the grocery store, the camaraderie at a sporting event… Think of every kind gesture you make as paying you back dividends on your health and longevity.  

Health Fitness Revolution: What are three practical tips or recommendations you would provide to Americans seeking to prioritize and improve their mental health?

Dr. Ellen Reed:

1. Get in the habit of recognizing what you are doing well. Remember, this is not normal for us as humans. What is normal is to do 99 things right in a day, and one thing less than perfectly, and then to be focused on that one imperfection at the end of the day. Research shows that self-confidence is the number one variable for all human performance, and our normal PCT is great at derailing self-confidence. The first question in the success log that our clients complete each is, “What 3 things did I do well in the last 24 hours?” Incredibly simple. Incredibly impactful. 

2. Be relentless about staying focused on improvement, not perfection. Use this question to do so—it is called the Relentless Solution Focus question, and it trains your brain to search for solutions when focused on problems or PCT: “What is one thing I can do that could help make this better?” Use it on repeat. 

3. Respect the brain’s bandwidth. Anything more than trying to implement or change one thing at a time is a recipe for inconsistency. Most people get discouraged because they try to focus on or improve too much at once—and any more than one is too much! Choose one thing you want to focus on implementing— maybe it’s increasing exercise, or writing down three “done wells” daily, or improving your diet—don’t be tempted to focus on more than one at a time. But ALWAYS have one thing you are working on improving. Humans are goal-seeking beings. We find joy and fulfillment from working toward goals. 

Here are Dr. Ellen Reed’s Social media networks:

Instagram, Facebook, Website, App

Meditation has numerous health benefits (which we highlighted here), from a stronger body to ultimately a stronger mind. It allows people to get rid of stress and gain confidence over time. Although you may not become a monk or guru by the end of this, here are the easiest ways to help you get started in the world of meditation.

Guided Meditations

Love-Kindness Meditation

If you are looking for a more structured meditation, guided meditation is a perfect choice. In contrast to unguided, guided meditation’s end goal is to achieve a state. This state varies from ideology to ideology. Love-kindness is perhaps the easiest guided meditations for beginners.

This meditation focuses on self-diagnosis and repairing. It’s intended to promote kindness and compassion and works with positive energy. Love-kindness meditation is perfect for those that have anger and resentment built up within them. It allows a healthy release of negative energy and a path for incoming positive energy.

For the diagnosis part, you must close your eyes and slow your breathing. You must then focus on an aspect of your body that is bothering you. Once you’ve zeroed in on it, the key is to repair it. Through meditation and specific positive phrases, you are able to free yourself from those negative thoughts.

This is a great practice for those dealing with stress from people daily. It allows them to free themselves of the bad and focus on the love and kindness that others emit.

Transcendental Meditation

Transcendental meditation is a derivative of mantra meditation. The goal is to be awakened by strengthening the self by using breathing and chants as a means. 

This is one of the more recent types of meditation but is also quite popular. Various gurus in the east derived it from Hindu and Daoist teachings and brought it to the west. Transcendental doesn’t require much space but needs discipline. It’s a guided technique that has been perfected to help you achieve a state of awakening. 

The technique starts with sitting and controlled slow breathing. The next step is to find a Sanskrit mantra that you’d like to recite and recite it with your eyes closed for 20 minutes. When done, slowly stretch your fingers towards your toes and open your eyes.

According to a practitioner, the key difference between mantra meditation and transcendental is that in mantra, you chant aimlessly. In transcendental, instead of just repeating the same mantra over and over, you use phrases to help you go into a state of consciousness and stillness. 

Spiritual Meditation

When talking about meditation, spiritual meditation is perhaps the most well-known. Often depicted in cinema and film, it’s one that requires a dedicated space. It’s rooted in eastern religions like Hinduism and Daoism and has you connect with a higher power. In essence, spiritual meditation is similar to prayer. It can be done in numerous forms and various types of prayers or chants can be recited.

Compared to the other meditations, spiritual meditation is guided and requires you to connect to something as opposed to freely breathing and letting your thoughts flow by. Although the philosophies and styles of spiritual meditation may differ from ideology to ideology, the end goal of connecting to a higher being is the same.

After finding a quiet space, you can set your body in any position. Then, like in every meditation, follow your breathing. Many religions have mantras or chants that you’re recommended to recite that help you achieve awakening. Although it may seem simple, for additional techniques, you should refer to specific ideologies for stances and what to chant. 

Unguided Meditations

Mindfulness Meditation

If you have little time and space, mindfulness meditation is for you. It’s the most popular meditation and requires little to no effort. Mindfulness meditation focuses on letting your thoughts flow and looking for patterns. The free-flowing aspect of meditation is important. You shouldn’t judge or ponder over the thoughts, just note the patterns.

In order to practice mindfulness meditation, just find a quiet and clutter-free area. Sit comfortably with your back upright but not stiffened. Have legs crossed and your arms resting parallel on your knees. Breath in and out slowly with your head tilted slightly down and your eyes closed.

Some claim saying “follow” as you breathe in and out helps. Beginners can start by mediating for only 5 minutes and increase the duration gradually.

Movement Meditation

For those that can’t sit down and need to move, movement meditation can prove to be a great fit. It’s one of the most beneficial meditation techniques that require more room. Movement meditation is based on moving at a slow pace and less on breathing. It requires you to pay attention to the tense parts of your body and release the tension. This type of meditation can be done in various ways.

One way is to first sit and relax and be mindful of your body. Slowly extend your arms and your back. Stand up slowly and move your arms and body in a swaying motion. Pay attention to any uncomfortable spots in your stance and adjust. Start from your head and make your way down.

This is the basic method of movement meditation. You can add movements like slowly picking a fruit from a tree when you feel more comfortable. Walking through the woods and gardening flowerings are other movements you can incorporate.

Health Fitness Revolution: What drew you to the field of mental health and made you passionate about this work?

Dr. Hector Rodriquez: Before my journey into brain health, I was a fashion photographer, a role that sharpened my insight into human emotions and expressions. This unique perspective fueled my fascination with the complexities of the human mind, guiding me towards psychiatry and psychology. At the Amen Clinics, leveraging SPECT scans allows us to explore brain health in unprecedented ways, offering personalized care that transforms lives. My passion for brain wellness is driven by the profound changes I witness in my patients—overcoming trauma, unlocking potential, and finding balance. Merging my artistic eye with scientific inquiry, I am dedicated to advancing my patients’ care, inspired every day by the stories of resilience and healing.

Health Fitness Revolution: How can we, as a society, collectively prioritize mental health and cultivate a culture of overall well-being and resilience?

Dr. Hector Rodriquez: As a society, our path to prioritizing mental health begins with a pivotal shift in conversation—from mental health to brain health. This transition underscores the biological foundation of emotional and cognitive experiences, framing our approach to wellness in terms of tangible, physiological health. In my journey from fashion photography to psychiatry, and through my work at the Amen Clinics utilizing SPECT scans, I’ve seen firsthand the transformative power of understanding the brain. By embracing scientific advances and holistic practices, we can demystify the brain’s role in our well-being, fostering a culture where seeking help becomes as routine as visiting a doctor for a physical ailment. Education plays a crucial role, as does de-stigmatizing brain health issues. Encouraging open dialogue, backed by scientific understanding and compassion, will pave the way for a society that values and actively nurtures brain health, resilience, and overall well-being.

Health Fitness Revolution: How has your specialized training in psychiatry enabled you to make a meaningful impact in transforming lives and advancing mental health?

Dr. Hector Rodriquez: My psychiatry training in Miami, a city celebrated for its multicultural vibrancy, has profoundly shaped my approach to making a significant impact in brain health. This diverse backdrop has taught me the importance of a multicultural perspective, allowing me to tailor treatments that are not only effective but also resonate with the unique cultural backgrounds of my patients. Emphasizing brain health over traditional mental health narratives, I focus on the physiological aspects of psychiatric conditions, leveraging advanced SPECT scans at the Amen Clinics to offer personalized care. This shift towards viewing issues through the lens of brain health has been pivotal, enabling a deeper understanding and more comprehensive treatment strategies. My training has instilled in me the values of empathy, cultural sensitivity, and the necessity of an individualized approach, driving my commitment to de-stigmatize brain health, educate the community, and advocate for a society that prioritizes proactive and preventative care for overall well-being.

Health Fitness Revolution: What trends in the field are you most excited about or see having promising potential to transform care?

Dr. Hector Rodriquez: I’m really excited about how new technology is changing the way we help people. Being in Miami has shown me how important it is to use these new tools to meet everyone’s different needs. One cool tech we use at the Amen Clinics is called SPECT scans. These scans let us see what’s going on in the brain in a way we never could before, helping us give people the exact help they need. There’s also other new tech like apps and online tools that make it easier for people to get help whenever they need it, no matter where they are. All this new stuff is making it an exciting time to be in psychiatry because it means we can do a better job for more people. I can’t wait to see how all these new technologies will keep making things better for everyone.

Health Fitness Revolution: Which books on mental health have significantly influenced you or are your personal favorites?

Dr. Hector Rodriquez: Two books that have significantly influenced me and stand as personal favorites are “The Body Keeps the Score” by Bessel Van Der Kolk and “The End of Mental Illness” by Dr. Daniel Amen. 

“The Body Keeps the Score” delves into how trauma impacts the body and mind, highlighting the importance of understanding the physical embodiment of psychological trauma. It’s a compelling read that has deepened my appreciation for the interconnectedness of emotional experiences and physical states.

“The End of Mental Illness” by Dr. Daniel Amen, whose work with SPECT scans at the Amen Clinics has inspired much of my practice, challenges traditional perceptions of mental illness. Instead, it proposes a shift towards understanding and treating brain health issues. This book aligns with my belief in the power of emerging technologies, like brain imaging, to transform psychiatric care.

Both books advocate for a more holistic and nuanced approach to brain health, emphasizing the need for individualized treatment plans that consider the entire person—body and mind. Their insights have been instrumental in shaping my approach to psychiatry, inspiring me to continue exploring innovative methods to support brain health and well-being.

Health Fitness Revolution: How do you perceive the interplay between mental and physical health, considering the CDC’s (Centers for Disease Control and Prevention) stance on their equal significance? For instance, the CDC highlights the link between conditions like depression and the increased risk of long-term physical health issues such as diabetes, heart disease, and stroke. What are your thoughts on this important connection?

Dr. Hector Rodriquez: The connection between mental and physical health is undeniable and deeply interwoven, a stance I fully embrace and which aligns with the CDC’s recognition of their equal significance. This interconnectedness underscores a fundamental principle of my practice: the focus on brain health as the nexus of well-being. The CDC’s insights into the correlation between conditions like depression and the risk of developing long-term physical health issues such as diabetes, heart disease, and stroke illuminate the critical need to approach health holistically…and very simple the brain connects it all because it orchestrates the entire show. If your brain is healthy, you are healthy. If your brain feels good, you feel good. 

Understanding that emotional trauma, stress, and brain disorders can manifest physically, it’s imperative to adopt a comprehensive treatment strategy that addresses both mental and physical aspects. This approach not only aims to alleviate symptoms but also targets the underlying causes, promoting a healthier, more balanced life.

With the use of SPECT brain scans, we strive to visualize and treat the brain’s role in these health dynamics. By prioritizing brain health, we can significantly impact overall health, reducing the risk of chronic physical conditions by addressing brain health proactively. This holistic perspective is essential in fostering a society where the care for brain health is as routine and de-stigmatized as physical health care, ultimately leading to a reduction in the prevalence of both mental and physical health challenges. The connection between brain health and overall wellness is a cornerstone of my practice and a critical area for ongoing research and public health advocacy.

Health Fitness Revolution: Many of us think that mental health is solely related to mental illness, however, it is possible to have a mental health condition and be mentally fit. Can you provide further insight on this notion?

Dr. Hector Rodriquez: I appreciate the perspective, but I hold a different view, particularly emphasizing the critical role of brain health in overall well-being. The notion that one can have a mental health condition yet be “mentally fit” overlooks the foundational impact and functions of the brain on the rest of the body and person. If the brain is not in optimal health, an individual may experience a range of symptoms stemming directly from this imbalance.

By prioritizing brain health, we address the underlying causes of these symptoms, not just their manifestations. This approach supports the idea that true mental fitness is intertwined with the physical health of the brain. Therefore, enhancing brain health through targeted interventions, lifestyle changes, and possibly medication can lead to significant improvements in both mental and physical well-being.

In essence, the distinction between having a mental health condition and being mentally fit becomes less pronounced when we focus on the brain’s health. By ensuring our brain is fit, we support our ability to cope with stress, adapt to challenges, and maintain mental fitness, even in the presence of a brain health condition.

Health Fitness Revolution: In what ways do you envision future AI technologies having the potential to enhance the treatment and management of mental health imbalances?

Dr. Hector Rodriquez: From my perspective, future AI technologies hold immense promise for transforming brain health care. AI can personalize treatment by analyzing vast amounts of data to identify patterns and predict outcomes, offering tailored interventions for each individual. It could revolutionize diagnosis, making it faster and more accurate, especially in identifying conditions at their onset. AI-driven tools could provide real-time monitoring and support, extending the reach of therapy beyond traditional settings and making mental health care more accessible. Additionally, AI can enhance our understanding of brain health through advanced imaging and analysis, paving the way for breakthroughs in treatment methods and improving overall well-being.

Health Fitness Revolution: How do you perceive the unique ways in which each generation approaches and addresses mental health concerns? Please elaborate on the distinct factors and trends that shape the mental health landscape across different generations.

Dr. Hector Rodriquez: The landscape of brain health awareness is undergoing a remarkable transformation across generations, with younger individuals leading the way towards de-stigmatizing brain-related conditions. This demographic is remarkably open about discussing and seeking help for their brain health, leveraging social media and digital platforms to share their experiences and find community support. This openness is a beacon of hope, illuminating the path toward a society where the stigma around brain health is significantly diminished.

In contrast, older generations tend to approach brain health with more caution and privacy, often influenced by the stigmas and misconceptions prevalent during their younger years. Despite these differences, the increasing dialogue initiated by younger people is beginning to permeate all age groups, fostering a more understanding and supportive environment for everyone, regardless of their age.

This evolution in perception is not just about accepting brain health issues but also about embracing the advancements in treatment and support made possible by technology and research. It’s a sign of a brighter future where brain health is prioritized, and individuals feel empowered to seek help and support without fear of judgment. As this trend continues, we can anticipate a society where brain health is an integral part of overall well-being, celebrated and cared for with optimism and collective responsibility.

Health Fitness Revolution: Young adults are the first generation to grow up fully immersed in technology- how has this affected their mental health? 

Dr. Hector Rodriquez: Growing up fully immersed in technology, young adults find themselves navigating a digital landscape that casts a long shadow over their brain health. The constant barrage of information and the pressure to remain perpetually connected can lead to profound feelings of stress and isolation. Social media, while promising connection, often showcases a polished, unattainable version of reality, deepening feelings of inadequacy and loneliness among this generation. The relentless glow of screens disrupts sleep and diminishes time for physical activity, silently eroding their well-being.

Moreover, the rapid evolution of technology brings about a sense of transience and uncertainty about the future, fueling anxiety. The digital realm also opens doors to cyberbullying and online harassment, introducing relentless threats that can leave lasting scars on young minds. In this way, the digital age, while rich in opportunities, paradoxically engenders a landscape where brain health struggles loom large, casting a pall over the promise of connectivity and progress.

Health Fitness Revolution: What is your vision for the state of humanity in the year 2050?

Dr. Hector Rodriquez: Envisioning humanity in the year 2050, I hope for a world where the strides made in technology and medicine have converged to create a more equitable, healthy, and interconnected global society. 

In healthcare, advancements in personalized medicine and brain health are expected to make preventive care and treatment more accessible and effective, significantly reducing the burden of disease worldwide. Brain health, in this future, is prioritized and destigmatized, with communities fostering support and understanding for all individuals.

Technological innovations have the potential to bridge gaps in education and opportunity, offering every individual the chance to learn and grow. I hope for a digital landscape that enhances human connection rather than detracting from it, where the benefits of technology are balanced with the importance of real-world interactions and experiences.

Ultimately, my vision for 2050 is one of hope: a world where humanity has harnessed its collective creativity, compassion, and ingenuity to build a society that uplifts everyone, fostering a global community marked by well-being, with a special emphasis on nurturing and protecting brain health as a cornerstone of this prosperous future.

Health Fitness Revolution: What are your thoughts on General Surgeon Vivek Murthy’s assertion that loneliness has developed into a significant public health concern in America? I’d like to hear your perspective on this matter.

Dr. Hector Rodriquez: General Surgeon Vivek Murthy’s assertion that loneliness has burgeoned into a significant public health concern deeply resonates with me, especially through the lens of emotional intelligence, which is central to my work. As inherently social creatures, our well-being hinges on our ability to connect, understand, and empathize with others. Emotional intelligence is crucial for fostering this sense of connectedness, enabling us to navigate and nurture our relationships effectively.

In today’s society, despite the illusion of constant connectivity provided by digital platforms, a genuine connection is often lacking, leading to an epidemic of loneliness. This disconnection not only affects our mental and brain health, contributing to conditions like depression and anxiety but also has tangible effects on our physical health. 

My emphasis on emotional intelligence seeks to address this gap, highlighting the importance of cultivating skills such as empathy, self-awareness, and effective communication. These competencies are essential not only for personal development but also for building strong, supportive communities that can counteract the tide of loneliness.

Acknowledging loneliness as a significant public health issue necessitates a comprehensive strategy that includes promoting emotional intelligence as a foundational pillar. By doing so, we can create a more empathetic, connected society that recognizes and acts on our core need for social bonds, ultimately leading to a healthier, more fulfilled populace.

Health Fitness Revolution: What are three practical tips or recommendations you would provide to Americans seeking to prioritize and improve their mental health?

Dr. Hector Rodriquez:

1. Cultivate Emotional Intelligence: What my book is all about “The Power of emotional intelligence”. Boosting your emotional intelligence is pivotal for brain health and your life to go better. Engage in mindfulness to heighten self-awareness and manage emotions adeptly. Practicing empathy and active listening can enrich your relationships, creating stronger bonds and eliminating loneliness. Emotional intelligence empowers you to navigate your feelings and understand others’, building meaningful connections.

2. Commit to Physical Activity: Regular exercise benefits both body and brain, playing a crucial role on smashing depression and anxiety symptoms, uplifting mood, and enhancing overall wellness. Discover a physical activity you enjoy—be it walking, yoga, or dancing—and weave it into your daily life. Just 30 minutes daily can significantly impact your well-being.

3. Cultivate Connections and Seek Community: Our innate need for social bonds underscores the importance of nurturing connections. Maintain and deepen relationships with those close to you and explore new communities that resonate with your interests. Quality, not quantity, in relationships fosters a sense of belonging vital for brain health. In today’s digital age, virtual connections can also sustain these crucial bonds when physical proximity is challenging.

Above all, Love Your Brain, you only have one: Recognize your brain as the foundation of emotional and physical health. Adopting a brain-healthy lifestyle, including nutritious eating, adequate sleep, and mental stimulation, can profoundly influence your mental health. Cherishing and caring for your brain creates a solid base for overall well-being, enabling you to live a more fulfilled and healthy life.

By focusing on emotional intelligence, physical wellness, social connections, and loving your brain, you’re taking powerful steps toward better mental health and a more vibrant life.

Here are Dr. Hector Rodriguez’s Social media networks:

Instagram, Twitter, Facebook, Website

Through her coaching practice, her Relatable podcast, and role as a behavioral health and psychology professor at Grand Canyon University, Dr. Fedrick actively works towards normalizing the mental health challenges that many individuals encounter in forging meaningful connections. Specializing in communication, emotional intimacy, and breaking dysfunctional cycles, she empowers people with practical tools for cultivating healthier relationships.

Furthermore, Dr. Fedrick’s passion lies in shedding light on topics that are often cloaked in shame or secrecy. Through interviews, articles, and engaging talks, she compassionately addresses issues such as communication barriers, sexual wellness, and relational patterns.

In this captivating discussion with Samir Becic, Dr. Fedrick explores the intricate relationship between intimacy, mental fitness, and holistic well-being. Keep reading as Dr. Fedrick delves into the profound impact of prioritizing relational health on happiness, resilience, and the pursuit of fulfilling lives.

Samir Becic: What drew you to the field of mental health and made you passionate about this work?

Dr. Elizabeth Fredrick: I was drawn to the field of mental health in my very early twenties as I started to recognize my desire to help and support others navigate through the pain and struggles they were experiencing. Prior to even starting my education in psychology, I would speak about a desire to help others “break the cycle” and this continues to be my heart’s deepest desire even close to 20 years later.

While I have been passionate about the mental health field since prior to starting my education, I would say that my passion has exponentially grown the longer I have been in this field and have seen the profound transformations that my clients experience, as the result of my own ongoing healing journey. Much of the content I share with others, whether through social media, my podcasts, or my book, are rooted in my personal experiences with trauma, mental health struggles, and the ways that I have found to be effective in healing and addressing these pains and difficulties.

My mission is to normalize the human experience and to assist others in seeing that they are not alone in their pain and struggles, as well as to provide hope and guidance for healing and growth

Samir Becic: How can we, as a society, collectively prioritize mental health and cultivate a culture of overall well-being and resilience?

Dr. Elizabeth Fredrick: As a society, one of the most effective ways we can collectively prioritize mental health is by first and foremost acknowledging it as a real need and choosing to stop minimizing and dismissing the impact of it on our daily functioning and overall quality of life. Up until recently, mental health has been incredibly stigmatized and looked at as “other people’s” problems, without realizing that there are so many of us who struggle on a daily basis with serious symptoms of anxiety, depression, neurodiversity, and so on.
Until we start acknowledging and accepting these experiences, it will be nearly impossible to cultivate a culture of overall well-being and resilience.

However, when we can start talking about these things more openly and truly recognizing the toll these experiences take on so many, we can then start to do something about it. Doing something about it looks like encouraging our society to stop glamorizing “busy” and the “hustle culture” and instead start making rest, relaxation, and play more of a priority.

The interesting thing about resilience is that it is commonly believed people who have been through the worst things alone and just had to “figure it out” are the most resilient type of people. On the contrary, those are generally the most broken and traumatized individuals. Whereas, people who have the support, encouragement, and are not forced to face hard times alone, are actually the individuals who become most resilient.

Thus, when we are considering how to cultivate resiliency in our society, this requires that we recognize that humans are wired for connection, and that we choose to put more of a focus and emphasis on building community, fostering safe and healthy connections with others, and learning how to show up better and more supportive for our loved ones.

Samir Becic: How has your specialized training in intimacy and relationships enabled you to make a meaningful impact in transforming lives and advancing mental health?

Dr. Elizabeth Fredrick: My training and experience in intimacy and relationships has enabled me to make a meaningful impact on transforming lives and advancing mental health by helping people to not feel so alone in their struggles with relationships and with life in general. It is fascinating how there is not one person on this Earth who doesn’t struggle in some capacity with relationships, and the general stress of life, yet we are so conditioned to just pretend everything is okay and not talk about our authentic experiences.

One of the ways I am most passionate about helping others transform their lives is by helping them to learn and accept that it is okay not to be okay, and to understand that we are all struggling with something. I also find it important to normalize that there is not one of us who has things “all figured out” and instead we are all just doing our best to navigate through this thing called life.

There is something so powerful and relieving for people when they realize that they are not the only ones struggling and that there isn’t some secret mystery to life that is being hidden from them. Instead, when we can accept that life is full of ups and downs, and the best thing we can learn to do is manage these experiences more effectively, it takes so much of the pressure off.

I am also working to advance the mental health field through providing guidance for individuals who want to address their ongoing struggles with relationships, including getting out of toxic cycles and learning better ways to connect and relate to others.

My approach to this relationship transformation is called Relationship (Re)Programming. This approach starts with first identifying their Relationship Programming, which is the term I use to describe how our upbringings impact our relationships in adulthood.

The ways that our caregivers consistently interacted with us (whether nurturing, present, and attentive OR chaotic, neglectful, and abusive… and everything in between) sets the stage for what we come to believe is “normal” in our adult relationships.

We are products of our environment. And yet the interesting thing about our Relationship Programming is that we have no clue it is even happening. it’s these consistent messages day in and day out throughout childhood that create our belief system around how we should expect others to treat us, what healthy communication and conflict resolution looks like, and if we believe we are worthy of someone showing up for us. Since the brain seeks out what is familiar, we tend to find ourselves in very similar dynamics in our adult relationships, that can have a serious impact on our mental health and quality of life.

By engaging in the process of Relationship (Re)Programming, which takes place through awareness, implementation, and adaptation, we can start to (re)program the relationships we are drawn to, what we accept and tolerate from others, and how we show up in these relationships.

My book, Relationship (Re)Programming provides a deep dive into this journey of (re)programming.

Samir Becic: What trends in the field are you most excited about or see having promising potential to transform care?

Dr. Elizabeth Fredrick: The trend in the field that I am most excited about is the increased societal acceptance of mental health in general. The more society not only accepts, but also celebrates, mental health, the more willingness and opportunities there will be for funding and growth in this field. While I do think the ability to use technology is opening up a lot of access to care, such as through telehealth services, I do get concerned about some of these advances actually removing the aspects of mental health care that is most important, which is human connection.

Samir Becic: Which books on mental health have significantly influenced you or are your personal favorites?

Dr. Elizabeth Fredrick:

• Healing Your Attachment Wounds: How to Create Deep and Lasting Intimate Relationships By Diane Poole Heller
• Running on Empty By Christine Musello, PsyD & Jonice Webb, Phd
• Man’s Search for Meaning By Viktor Frankl

Samir Becic: How do you perceive the interplay between mental and physical health, considering the CDC’s stance on their equal significance? For instance, the CDC highlights the link between conditions like depression and the increased risk of long-term physical health issues such as diabetes, heart disease, and stroke. What are your thoughts on this important connection?

Dr. Elizabeth Fredrick: Mental and physical health are undeniably connected, and both have a direct impact on our daily functioning and quality of life. Stress would be one of the best examples that we see directly impact our emotional and physiological well-being. Stress is often at the root of the ailments mentioned here and can be greatly reduced by taking care of both our mental and physical health.

It is unfortunate when individuals are working towards healing and overall personal improvement and don’t recognize that it is really hard to improve in one of these aspects without putting focus on improving both. This can sometimes feel overwhelming to try to figure out how to take care of ourselves holistically in our fast-paced, chaotic culture. However, I am a big believer that it is really hard to find any type of healing, improvement, or even contentment in life, when we aren’t caring for ourselves both physically and emotionally.

Samir Becic: Many of us think that mental health is solely related to mental illness, however, it is possible to have a mental health condition and be mentally fit. Can you provide further insight on this notion?

Dr. Elizabeth Fredrick: It is absolutely possible to have a mental health condition and still be mentally fit and thrive in many areas of your life. A common misconception about mental health conditions is that they are black and white, that they either impact you 100% of the time, or they don’t impact you at all. This could not be further from the truth and is actually one of the misconceptions about mental health that is doing our society a serious disservice. It’s important to keep in mind that mental health conditions look different for everyone. While there is primary criteria that is required in order to be diagnosed for a mental health condition, that doesn’t mean these symptoms and experiences manifest exactly the same for everyone.

For example, someone can be depressed and still have a job they love, a great support system, and be highly successful (in whatever way they define this). Someone can have anxiety and still take risks, have fulfilling relationships, and find joy in hobbies and other passions.

One of the most effective things we can do for destigmatizing and supporting the mental health field is to learn how to hold space for the “and” when it comes to mental health conditions. Someone can struggle with a mental health condition AND still have an amazing life.

Samir Becic: In what ways do you envision future AI technologies having the potential to enhance the treatment and management of mental health imbalances?

Dr. Elizabeth Fredrick: I think there are great opportunities with future AI technologies in terms of creating apps and other devices that can help with emotional regulation, stress reduction, psychoeducation, journaling, as well as other methods of support for individuals who may not have access to direct mental health care. However, in terms of AI technologies assisting directly with the treatment of mental health concerns, such as being a replacement for counseling or therapeutic services, I am currently unsure about how I feel regarding these types of advancements.

Samir Becic: How do you perceive the unique ways in which each generation approaches and addresses mental health concerns? Please elaborate on the distinct factors and trends that shape the mental health landscape across different generations.

Dr. Elizabeth Fredrick: We have certainly seen a shift in the unique ways in which each generation approaches and addresses mental health concerns. The most commonly compared generations are the Baby Boomers, the Millennials, and Gen Z. We often see that the baby boomer generation was highly uninformed about mental health and the impact of emotional experiences, and thus are commonly much more dismissive and avoidant of these experiences.

The millennial generation was directly impacted by the baby boomer’s parenting styles, which were rooted in a “suck it up” and stop complaining type approach. This led to many millennials (and baby boomers as well, to be fair) experiencing what we would consider emotional neglect and covert trauma, which has led to a great deal of mental health struggles. Millennials demonstrate that they are a bit more open to talking about and accepting mental health struggles, but this population is a bit divided, as some still accept and subscribe to the methods in which they were raised (their ‘programming’). Thus, while many millennials appear to be more open to mental health concerns, this generation is still somewhat impacted by the stigma, and so there continues to be some resistance to fully accepting and acknowledging mental health struggles.

Gen Z appears to have fully accepted mental health as something that is real and that should not be ignored. Many millennials did attempt to raise their children “differently” than the way they were raised, but some might argue that this led to a complete swing to the other end of the spectrum, in which Gen Z has been raised with fewer limitations and expectations. While Gen Z is certainly the generation most accepting of mental health, there are concerns about the impact of social media platforms leading to “self-diagnosing” and the tendency to over-pathologize various life experiences. The comparison of these generations is presented here at a very high level and is based on generalizing these populations, but as we know, these experiences and beliefs around mental health are not the same for everyone in each generation. Regardless, the hope would be that a middle ground can be found where mental health is acknowledged, accepted, and destigmatized, but that it is also not weaponized or exploited.

Samir Becic: Young adults are the first generation to grow up fully immersed in technology- how has this affected their mental health?

Dr. Elizabeth Fredrick: Technology has had a tremendous effect on young adults, both in positive and negative ways. Technology allows the world access to incredible knowledge and experiences, but most certainly does not come without a cost. We have seen technology impact mental health by increasing symptoms of anxiety and depression as the result of increased comparisons, cyber-bullying, endless scrolling, reducing invaluable in-person connections, and more. We have also seen a direct impact on attention-span and focus, as research indicates that technology has truly resulted in re-wiring of the brain in a plethora of ways.

Samir Becic: What is your vision for the state of humanity in the year 2050?

Dr. Elizabeth Fredrick: My vision for the state of humanity in the year 2050 is that we can fully accept, acknowledge, and prioritize both the physical and mental health of our communities. It would also be incredible to see our school systems add in curriculum about emotional intelligence, healthy relationships, and general life skills. The hope is that we can find middle ground in terms of how mental health is addressed and treated and that we can use the advancements of technology to work towards creating peace, connection, and harmony.

Samir Becic: What are your thoughts on General Surgeon Vivek Murthy’s assertion that loneliness has developed into a significant public health concern in America? I’d like to hear your perspective on this matter.

Dr. Elizabeth Fredrick: Loneliness is one of the most painful and detrimental experiences to our overall health and wellbeing. Humans are designed for connection and community. We are wired for attachment, belonging, and connectedness. Thus, when we are deprived of this intrinsic need, we are unable to optimally function in the ways we were intended to. Research indicates that loneliness leads to an increased risk of anxiety and depression, substance abuse, a number of physical health ailments, premature death, and more.

A big part of my work specializing in intimacy and relationships is assisting individuals to realize that craving human connection does not make them weak, “needy,” nor codependent. But rather yearning for connection is how the human brain is wired and is a very normal and natural desire. Unfortunately, our society has perpetuated a slew of false narratives suggesting that a deep desire for connection and romantic relationship means that someone is broken or defective. This is such an inaccurate and harmful message that is leading many people to believe they are not healthy unless they can tolerate being alone. The fact is, we are not designed to be alone.

This is also where the importance of my work around Relationship (Re)Programming comes in because while loneliness is not good for us, staying in toxic and unsafe relationships is also not good for us. But that doesn’t mean we need to pick between either being lonely or staying in unhealthy relationships. It means that we all need to engage in our personal journeys towards healing, personal growth, and Relationship (Re)Programming, so that we can start to obtain and maintain healthy, safe, and fulfilling relationships.

Samir Becic: What are three practical tips or recommendations you would provide to Americans seeking to prioritize and improve their mental health?

Dr. Elizabeth Fredrick: Three practical tips I would provide to Americans seeking to prioritize and improve their mental health would be the three steps I developed for Relationship (Re)Programming:

1. Increase your self-awareness.
   • Become more aware of your unprocessed trauma, negative core beliefs, current mental health struggles, the quality of your relationships, your relational patterns and behaviors, the things that upset or overwhelm you, how you are spending your time, how you feel on a daily basis, and so on.
2. Identify & implement needed change.
   • Once you become more aware of your past, present, and desires for your future, start to identify what things need to change in order for you to feel more satisfied with your life, your relationships, and yourself. When you identify what needs to change, pick just one thing at a time, and start to actually do that one thing differently. It is crucial to keep in mind that if nothing changes, nothing changes.
3. Allow time for adaptation.
   • Change does not happen overnight. It is essential to remember that our ‘programming’ is literally the way we have been wired, and thus these thoughts, beliefs, and behaviors are such an ingrained part of us (we often don’t even realize the choices we make are the result of how we were programmed). But the beauty of this is that if the way we are currently functioning through life is the result of how we were ‘programmed’ that means we can make a conscious decision to (re)program, but we must allow time for this (re)programming to really settle in. This stage of change requires that you give yourself patience, grace, and time to re-adjust to a new norm. Once you feel this change has become solidified, go back to step two, and pick the next area of growth.

Here are Dr. Fredrick’s Social media networks:

Website, Instagram, TikTok, YouTube

Health Fitness Revolution: What drew you to the field of mental health and made you passionate about this work?

Dr. Daniel Pompa: While I am not an expert in mental health,  I do have a deep understanding of how toxicity and studies have shown us that neurotoxicity plays a huge role in mental health. Over nearly two decades, my focus has been training practitioners and doctors in the safe removal of neurotoxins from the brain. While not every mental health issue stems solely from neurotoxicity, it is undeniably a significant contributing factor that exacerbates conditions.

HFR: How can we, as a society, collectively prioritize mental health and cultivate a culture of overall well-being and resilience?

Dr. Daniel Pompa: Addressing neurotoxins is just a part of the equation; acknowledging mental health as a legitimate health concern is paramount. By recognizing the signs and symptoms, we move away from stigmatization and toward empathetic treatment. This shift not only changes how individuals are perceived but also encourages a deeper exploration into potential underlying causes.

HFR: How has your specialized training enabled you to make a meaningful impact in transforming lives and advancing mental health?

Dr. Daniel Pompa: While my primary focus isn’t treating mental health conditions, I work extensively with individuals seeking relief from symptoms that often overlap with mental health challenges. Whether it’s anxiety, depression, sleep disorders, or gut problems, many of these symptoms are intertwined with broader health issues that individuals grapple with daily.

Rather than treating mental illness per se, my approach emphasizes identifying underlying causes, which aligns perfectly with my training ethos. By pinpointing and addressing these root causes—be it emotional trauma, physical trauma, or genetic predispositions—we pave the way for the body’s natural healing mechanisms to take effect.

My journey delves into the fascinating realm of epigenetics, challenging the notion that our genetic destiny is predetermined. We now understand that environmental factors, such as certain neurotoxins or traumatic experiences, can activate genes associated with mental health conditions. Conversely, removing these stressors can potentially turn off these genes, offering hope and possibilities for recovery.

Another vital aspect is understanding the gut-brain connection and the profound impact of gut health on neurotransmitter production. Recent scientific revelations highlight the indispensable role of gut bacteria in synthesizing key neurotransmitters like serotonin and dopamine, crucial for mood regulation and cognitive function.

By integrating this multifaceted knowledge into my work, I contribute to a deeper understanding of mental health complexities within healthcare professionals and the broader community. Empowering individuals with insights into causative factors and holistic approaches not only transforms lives but also fosters resilience and well-being on a profound scale. It’s about nurturing a comprehensive understanding of mental health that goes beyond symptomatic relief, focusing on long-term healing and vitality.

My approach revolves around identifying and addressing root causes rather than simply treating symptoms. Through my training programs for doctors and coaches, I emphasize the importance of understanding that symptoms are signals of deeper imbalances within the body.

For instance, emotional trauma, physical trauma, or even genetic predispositions can contribute to the manifestation of mental health conditions. However, groundbreaking research in epigenetics has shown that genes are not our destiny; they can be influenced by environmental factors such as neurotoxins and traumas.

By removing these stressors and addressing imbalances, we can potentially turn off the genes associated with mental health conditions. This aligns with the evolving understanding that our genetic susceptibilities can be modulated through lifestyle changes and targeted interventions.

Moreover, recent advances in microbiome research have shed light on the crucial role of gut health in mental well-being. The intricate relationship between gut bacteria and neurotransmitter production underscores the importance of a holistic approach to mental health.

Rather than solely relying on medications, exploring the gut-brain connection and restoring microbial balance can positively impact neurotransmitter levels, including serotonin and dopamine, essential for mood regulation and cognitive function.

This integrated perspective emphasizes the need to prioritize mental health within our societal frameworks, not just through symptom management but by fostering a culture of prevention, holistic health practices, and resilience-building strategies. It’s about addressing the root causes and promoting overall well-being for everyone.

HFR: What trends in the field are you most excited about or see having promising potential to transform care?

Dr. Daniel Pompa: I am particularly excited about the evolving trends in the field of epigenetics and the microbiome, which hold immense potential to revolutionize care and outcomes in health and wellness.

The deeper understanding of epigenetics, especially in relation to mental health, is incredibly promising. We are no longer limited by the belief that our genetic destiny is set in stone. Instead, we recognize that environmental factors, such as neurotoxins and traumas, play a significant role in gene expression related to mental health conditions. By targeting these environmental influences, we have the potential to modulate gene activity and improve outcomes for individuals dealing with mental health challenges.

Similarly, the burgeoning research in the gut-brain connection through microbiome studies is reshaping how we approach mental well-being. The intricate interplay between gut bacteria and neurotransmitter production is a game-changer. Understanding that a balanced microbiome is essential for synthesizing key neurotransmitters like serotonin and dopamine opens up new avenues for treatment and preventive care. By optimizing gut health, we can positively impact mood regulation, cognitive function, and overall mental wellness.

HFR: Which books on mental health have significantly influenced you or are your personal favorites?

Dr. Daniel Pompa: The Brain that Changes Itself by Norman Doidge, MD

HFR: How do you perceive the interplay between mental and physical health, considering the CDC’s stance on their equal significance? For instance, the CDC highlights the link between conditions like depression and the increased risk of long-term physical health issues such as diabetes, heart disease, and stroke. What are your thoughts on this important connection?

Dr. Daniel Pompa: My perspective on this critical connection delves into the intricate mechanisms underlying cellular inflammation and its far-reaching effects on hormonal balance and neurotransmitter function. As I often teach, hormones and neurotransmitters rely on specific cellular receptors for their proper functioning. When cellular inflammation, fueled by modern dietary habits and environmental toxins, escalates, it disrupts these crucial interactions on a cellular level. This disruption contributes significantly to the escalating epidemic of mental health disorders.

One noteworthy example is the impact of toxins like glyphosate, as evidenced by Dr. Stephanie Sennef’s 2012 study revealing its role in compromising the blood-brain barrier and exacerbating depression. The correlation studies conducted by Nancy Swanson further reinforce this link, showcasing glyphosate’s association not just with depression but also with other brain-related disorders such as autism. The ability of these toxins to penetrate deeper into the brain underscores the intricate relationship between physical exposures and mental health outcomes.

This correlation between physical health, cellular inflammation, and mental well-being highlights the need for a holistic approach to healthcare. Addressing mental health concerns must go hand in hand with addressing underlying physical factors such as diet, environmental exposures, and inflammatory processes. By recognizing and addressing these interconnected aspects, we can work towards comprehensive solutions that promote optimal health and resilience across the board. It’s not just about treating symptoms but understanding and mitigating the root causes that impact both mental and physical health outcomes.

HFR: In what ways do you envision future AI technologies having the potential to enhance the treatment and management of mental health imbalances?

Dr. Daniel Pompa: AI technologies hold immense promise in revolutionizing mental health treatment and management.

AI’s ability to rapidly collect and analyze vast amounts of data can lead to better understanding and more accurate diagnoses of mental health disorders. By uncovering patterns and correlations within datasets, AI-driven analytics can inform personalized treatment plans, improving outcomes for individuals.

Furthermore, AI can enhance the consistency of diagnoses and treatment approaches across healthcare settings, ensuring evidence-based care for all patients. Innovative AI-driven interventions, such as virtual reality therapies and AI chatbots, also offer new avenues for accessible and effective mental health support.

HFR: How do you perceive the unique ways in which each generation approaches and addresses mental health concerns? Please elaborate on the distinct factors and trends that shape the mental health landscape across different generations.

Dr. Daniel Pompa: The perception of mental health is evolving beyond just mental illness, especially among younger generations. They are more open to diverse solutions and recognize that relying solely on medication may not provide comprehensive answers.

Instead of viewing mental health in a binary way, there’s a growing understanding that individuals can have mental health conditions while still maintaining mental fitness. Mental fitness encompasses resilience, coping skills, emotional intelligence, and overall well-being, regardless of a diagnosed condition.

Embracing a holistic approach to mental health involves exploring various strategies beyond medication, such as therapy, mindfulness, lifestyle changes, and social support networks. Encouraging open discussions and promoting awareness about mental health nuances is crucial for empowering individuals, particularly the younger generation, to prioritize mental fitness alongside managing mental health conditions.

HFR: Young adults are the first generation to grow up fully immersed in technology- how has this affected their mental health? 

Dr. Daniel Pompa: The impact of growing up immersed in technology on the mental health of young adults is profound and multi-faceted.

On one hand, technology offers unprecedented exposure and accessibility to information, which can facilitate a deeper understanding of mental health causes and solutions. However, the pervasive influence of social media and constant digital stimulation presents challenges.

Social media platforms, for instance, provide unique brain inputs and stimuli that previous generations did not experience. This constant stimulation can contribute to feelings of overstimulation, anxiety, and comparison among young adults.

Additionally, there is growing concern about the effects of electromagnetic radiation (EMF) from technology devices on brain health. The younger generation is exposed to levels of non-ionizing radiation that previous generations did not encounter, and ongoing research is shedding light on potential impacts on cognitive function and mental well-being.

HFR: What is your vision for the state of humanity in the year 2050?

Dr. Daniel Pompa: When we consider the trends in chronic health conditions and the impact of modern lifestyles, it’s evident that significant changes are needed to ensure a healthier future for humanity by 2050. My vision is deeply rooted in addressing the root causes of health challenges and fostering a proactive approach to well-being.

The concerning statistics surrounding chronic health conditions serve as a wake-up call to the potential trajectory we are on. Through my own journey of battling illness and discovering solutions, I’ve come to realize the importance of addressing underlying causes rather than just treating symptoms.

My mission and teachings are centered on empowering individuals to take charge of their health by understanding and mitigating factors contributing to illness. By raising awareness, promoting preventive strategies, and advocating for holistic approaches to wellness, I aim to catalyze positive changes in health outcomes.

I envision a future where individuals are equipped with knowledge, tools, and support systems to prioritize their physical, mental, and emotional well-being. By fostering a community focused on proactive health management and addressing root causes, we can work towards a healthier and more resilient society by the year 2050 and beyond.

HFR: What are your thoughts on General Surgeon Vivek Murthy’s assertion that loneliness has developed into a significant public health concern in America? I’d like to hear your perspective on this matter.

Dr. Daniel Pompa: I wholeheartedly agree with General Surgeon Vivek Murthy’s assertion that loneliness has become a significant public health concern in America. In my perspective, this issue is deeply intertwined with the pervasive influence of social media in modern society.

The rise of social media platforms has fundamentally altered the way we connect and interact with others. While these platforms offer virtual connectivity, they can also contribute to feelings of isolation and disconnection in real-life social settings. Human beings are social creatures by nature, and genuine interpersonal connections and community interactions are essential for our overall health and well-being.

Loneliness not only affects our mental health but also has tangible impacts on physical health outcomes. Research has linked chronic loneliness to increased stress levels, weakened immune function, and higher rates of cardiovascular diseases and other chronic conditions. Recognizing and addressing loneliness as a public health concern requires a multi-faceted approach that prioritizes fostering meaningful relationships, promoting social connectedness, and mitigating the negative effects of excessive social media use.

HFR: What are three practical tips or recommendations you would provide to Americans seeking to prioritize and improve their mental health?

Dr. Daniel Pompa: Absolutely, here are three practical tips or recommendations I would provide to Americans seeking to prioritize and improve their mental health:

• Opt for healthier fats: Replace canola oil and vegetable oil with healthier options like olive oil, avocado oil, or coconut oil. These fats have positive impacts on every cell in the body, including brain cells, promoting better cognitive function and overall well-being.
  
• Choose whole, unprocessed foods: Minimize your intake of processed foods and prioritize consuming real, whole foods. Incorporate organic options whenever possible to reduce exposure to harmful chemicals and additives often found in processed foods.
  
• Reduce toxic exposure: Take proactive steps to minimize exposure to toxins in your environment. This includes evaluating and changing the foods you eat, water you drink, and chemicals you use in your home such as cleaning supplies, dishwashing agents, and laundry detergents.

Bonus Tip: Practice gratitude daily: Start your day with a gratitude practice to cultivate a positive mindset and boost happiness levels. Expressing gratitude is a powerful way to shift your focus towards the positives in life and promote mental well-being.

Here are Dr. Pompa’s Social media networks

Instagram, TikTok, Facebook, YouTube

Reduced Fatigue

Fatigue is one of the most common side effects of sleep deprivation. In fact, studies have shown that it can affect attention, memory, and reaction time. While stimulants such as caffeine are usually effective at keeping you alert and enhancing your performance, such ingredients do not tackle the actual source of fatigue – insufficient sleep. On the other hand, strategic naps can be really effective with respect to maintaining performance while also reducing the individual’s sleep debt. Fatigue can bring both health and safety concerns, and strategic naps have been shown to reduce subjective feelings of fatigue and improve performance and alertness.

Improved Focus

Napping can also be effective at improving focus, which is why many students use it as a study technique. While stimulants such as caffeine can increase your ability to focus on tasks that require attention, they do not provide any lasting benefits beyond the initial effects. On the other hand, naps can help you stay alert for longer periods of time without feeling tired or exhausted.

It’s also important to note that napping isn’t just good for studying; it can be helpful in many other areas of life. If you’re having trouble focusing at work or home, try taking a short nap right before your shift begins or when things get too stressful at home. You’ll likely see an improvement in both your mood and productivity!

Improved Waking Performance

Many studies have provided good evidence that daytime napping has considerable benefits for waking performance. Moreover, naps are beneficial when it comes to total sleep deprivation (e.g., in nightshift workers) as well as partial sleep deprivation. Even for non-sleep-deprived groups, napping is also shown to be associated with better behavioral performance. 

If you’ve ever been in a situation where you need to be awake for a long time and you’re just not feeling it, then you know how important sleep is to your mental and physical health. The good news is that researchers have found that napping can help! And not just any old nap will do—the type of nap matters too.

In a recent study, researchers found that the best naps are those that occur during the day, rather than at night. Daytime naps have been shown to improve waking performance more than nighttime naps have. This could be because daytime naps are more likely to occur when we’re already sleep-deprived, and so they don’t provide as much benefit as a full night’s sleep would.

Boosted Memory

Naps are one of the best ways to improve your memory, according to science. In a study published in the Journal of Sleep Research, researchers found that napping helped to improve declarative memory and procedural memory. Declarative memory is the kind of information you can consciously recall—like your address or the name of your best friend. Procedural memory is what helps you perform actions—like driving or playing chess.

Napping also benefits long-term memory formation and those benefits are more significant in people who endorse napping at least once a week compared with people who rarely or never nap. Researchers suspect that this is because when you’re in deep sleep during your nap, your brain is able to consolidate memories into long-term storage.

Better Cognitive Performance

When it comes to naps, the benefits are almost immediate (lasting up to three hours) and they’re pretty sweet: naps can improve cognitive performance, reduce stress levels, and even help people perform better on memory tests. It’s all thanks to sleep inertia: that state of drowsiness after waking up from a nap where you feel like your mind is still foggy and slow.

But if you don’t want to deal with sleep inertia? Then make sure not to nap for too long! Longer periods of sleep deprivation are linked with longer periods of impairment from sleep inertia than shorter periods of deprivation (and those longer periods will feel worse).

So what’s the best time for a nap? Early afternoon is best for getting all those benefits without having too much trouble with sleep inertia—though if you wake up later in the day, there’s no need to worry about being tired when it comes time to get back into action!

Boosts to the Immune System

If you’re like us, you’ve probably spent a lot of time thinking about what happens when you don’t get enough sleep. Maybe it’s your circadian rhythm that’s off, or maybe it’s the way your immune system is responding to stressors, or maybe it’s the fact that your heart is starting to feel a little weird.

Well, now we know: naps help.

A recent study has found that taking a nap after being deprived of sleep for several days can help restore our immune and cardiovascular systems back to normal levels. The study shows that even for just a few hours after waking up from a nap, leukocytes and neutrophils – two markers associated with inflammation – returned nearly to baseline levels.

So next time you’re feeling groggy or cranky because you haven’t been getting enough sleep, give yourself permission to take a quick nap! It’ll do wonders for your health!

Association with lower BMI

It’s official: napping is the new black.

Okay, maybe that’s a little dramatic. But a recent study has shown that napping can actually help you keep the pounds off.

Researchers at the University of California, Berkeley conducted a cross-sectional study looking at the relationship between on-shift napping and BMI among female night shift workers. They found that BMI was significantly higher among women who didn’t nap than those who did, with higher BMIs being associated with more years of exposure to night work and more working nights per week. But among those who did nap? There was no difference in BMI between nappers and non-nappers.

In other words, if you’re working nights (and especially if you’re working them for a long time), it’s not just your waistline that will suffer—it’s also your health! So if you want to avoid increased risk of diabetes and heart disease, consider taking a snooze break during your shift (if possible).

Quicker Brain Processing Speed

It’s a well-known fact that sleep is important for good cognitive functioning. But did you know that napping can help improve your cognition, even after a night of too little sleep?

Researchers from the University of California, San Francisco recently conducted a study looking at the impact of napping on processing speed in young adults who had been on a schedule of chronic sleep restriction. They found that napping partially reversed the negative effects of sleep restriction on processing speed.

These data illustrate the importance of sleep for good cognitive functioning.

Positive Impact on Emotional Control

It’s the gift that keeps on giving: napping.

Napping is good for you in so many ways, but did you know that it can help boost your positive mood?

A recent study looked at how a brief, midday nap impacted people’s emotional control. Results showed that those who took a nap showed an increase in tolerance for frustration and a decrease in self-reported impulsivity, while those who did not take a nap showed the opposite pattern.

These findings indicate that emotional control may become impaired from wakefulness that builds across the day, and that napping may be an effective countermeasure.

Combined with moderate exercise, a nap is even MORE effective

Did you know that the best way to improve your sleep and mental health is by combining a nap with moderate-intensity exercise?

Researchers from the University of Surrey have found that this combination of afternoon napping and exercise in the evening can reduce wake after sleep onset, increase sleep efficiency, and reduce daytime sleepiness. They also found that it improves mental health.

In addition to improving sleep quality, researchers found that this intervention improved some aspects of cognitive function as well—including alertness, concentration, strength, and coordination.

Napping helps Preschoolers

Napping is the core of infant sleep and remains an essential part of many children’s sleep diet until they begin kindergarten. A recent study showed that toddlers’ vocabulary and attention span are negatively correlated to their nap frequency. Multiple studies have shown that, along with cognitive development, napping in the early years has long-term consequences for adolescent and adult health and well-being. Moreover, young teenagers with poor preschool sleep habits were more than twice as likely to use drugs, tobacco, or alcohol 10 years later. Inadequate sleep may also contribute to childhood attention deficit/hyperactivity disorder (ADHD). 

When we’re tired and stressed, a cold or the flu has its best chance of bringing us down. That said, just because this happens during seasonal shifts doesn’t mean we are doomed to get sick. No! There are actually plenty of ways to protect our immune systems from that crummy cold and flu this season. One of our favorite ways to remain extra healthy this Fall and Winter is to maintain a regular movement practice with yoga! 

What is particularly wonderful about a yoga practice is that it can be done pretty much anywhere. You can practice either at a local studio, a neighborhood gym, or in your own home. It doesn’t require much equipment at all; just you, your body, and your breath. Plus, the best part is you can stay in cozy clothes while you practice! What can be better than that when it’s cold and dreary outside, right? Here are our 10 favorite yoga poses that will help to improve your rest, boost your immune system and keep you healthy this cold and flu season:

Child’s Pose (Balasana)

Let’s start with the basics. Child’s Pose is a definite “go-to” pose during cooler temps and stressful days. This simple resting pose eases us into a gentle practice that offers soft compression of the front of your hips, helps to lengthen your spine, decompresses your lower back, and enhances a deep connection with your surroundings. The act of resting your brow bone (Third Eye chakra) on the floor or a yoga block helps elicit a natural sense of grounding and allows us to become more present with our surroundings. We can also bring a pillow or bolster between our knees and under our belly for extra support. We love this pose because it offers us the opportunity to slow down and take stock of what we need in our lives.

Cobra Pose (Bhujangasana)

Cobra (Bhujangasana) is another basic yoga pose. It helps invigorate the back muscles, lengthens the spine, and brings some gentle heat into the body. What could be better in colder weather than a little extra warmth, right? This pose also improves flexibility and posture, alleviates chest congestion, reduces inflammation, and decreases depressive symptoms all while increasing our self-esteem, and toning our arms, back and glutes. How to do it: start by lying on your belly with your palms pressing into the floor. Point your elbows toward your heels and hug them to your ribs. When you inhale, press downward with your feet, thighs, stomach, and hands while lifting your ribs, upper chest, and head upwards. (You can stay lifted and continue breathing to intensify the benefits or come back down to the floor on your exhale if you’re new to the pose.) Practice this for 8-10 rounds of breath before moving on. Can you feel your chest open and breathe with ease? Maybe you feel a little taller? Whatever you may feel, we definitely recommend this pose as a staple pose this season.

Half Frog Pose (Ardha Mandukasana)

Need more time in bed? Perhaps you feel a little sluggish today? If so, we recommend the restorative variation of Half Frog Pose. This deeply relaxing variation is another prone pose (lying on your stomach) and comes quite naturally to belly sleepers. To practice this pose, begin by lying on your stomach with your hands under your forehead. Extend one leg straight while bringing the opposite thigh in line with your hips, bent 90 degrees at your knee. That’s it! For a stronger inner thigh stretch, place a folded blanket under your bent knee for gentle elevation. Restorative yoga classes highlight this pose often because it improves hip mobility, releases tension in the back, invites a sense of well-being, and eases stiff muscles. It also can be therapeutic for symptoms related to poor digestion, high blood pressure, insomnia, some cancer treatments, and stored emotional trauma. Overall, the Half Frog pose is a relaxing way to calm our busy minds and improve our health.

Sphinx Pose (Salamba Bhujangasana)

Are you looking for an easy pose that isn’t too strenuous? Then look no further than Sphinx Pose. Similar to Cobra Pose, this pose is done while lying on your belly on the floor. Simultaneously, we press both our forearms and hands into the mat while lifting our heads, shoulders, and chest up toward the sky. This passive backbend gently lengthens your spine, invigorates the Heart chakra, and strengthens your entire back. It also stretches the front of your hips by targeting the psoas muscles, gently tones the glutes, elevates our moods, and fires up the digestive system. Plus, it helps improve menstrual cramps and irregularities for ladies. So, as the weather continues to turn colder, this is another “go-to” pose in those moments when we need a gentle reminder to take care of ourselves. 

Easy Pose with Mindful Breathwork (Sukhasana & Sama Vrtti Pranayama)

If you’re feeling overwhelmed or run down and need a few extra minutes to yourself, then try practicing Easy Pose (Sukhasana) with some deep, even-paced breathing. Sukha – meaning ‘of ease’ and Asana – meaning ‘posture,’ is a seated pose with one leg crossed in front of the other. (Remember sitting on the floor as a kid? Yeah… just like that.) This basic yoga pose helps us to feel grounded in our environment and encourages us to sit tall and breathe deeply. It also helps decrease stress, improves lung function, reduces blood pressure, enhances cognition and awareness, and improves sleep quality. All of which help to keep our immune systems in balance. Plus, if you can’t sit on the floor for very long, you can do this pose while seated on a cushion or bolster with your back against a wall, in a chair, or supported on pillows right before bed. 

Seated Twist Pose (Ardha Matsyendrasana)

Moving on to another seated posture, Seated Twist Pose (Ardha Matsyendrasana) serves as a rejuvenating and mild strengthening pose. It helps to bring our attention to the trunk of the body (the core) while offering a gentle massage to our vital organs. In yoga theory, practicing twists help to “wring out” stagnant energy, fire up our digestion, and encourage detoxification of the systems that keep us feeling vital. To come into the pose, sit with one leg resting on the floor, bent at the knee with the foot pulled in close to your bum. Cross the opposite leg over the bottom leg and plant the sole of that foot on the floor. Next, twist through your torso in the same direction as the leg on top. Use your hands to anchor yourself into the twist while keeping your spine lifting up. (FYI, this pose can be practiced with your bottom leg extended or instead of bent at the knee.) Maintain steady breathing while settling into the twist. Stay for 8-10 rounds of slow, easy breaths. P.S. you can deepen the pose by looking away from your knees and over the shoulder in the direction you are twisting. 

Supported Revolved Head to Knee Pose (Parivrrta Janu Sirsasana)

We get it… This is a mouthful and sounds crazy, but we promise you can do it! Supported Revolved Head-to-Knee pose is our final seated yoga pose that utilizes several yoga props to support you the whole time. When practiced it lengthens and strengthens the lateral body, which runs down the sides of the body as compared to the front and back. It stimulates our internal organs, especially the kidneys and our liver; both of which tend to ‘feel sluggish’ in colder weather. Plus, this pose also aids in overall digestion and gently stimulates the lymphatic pools in our armpits and inner groin. In this pose, these systems are cleared of stagnant materials, thereby enhancing our whole-body immunity. Want to give it a try? Come to a seated position on the folded ‘edge’ of a blanket. Pull one heel in towards your groin while extending the opposite leg out to the side. Place a yoga block next to your straight leg. On an inhale, raise both arms overhead. On the exhale, lean over toward your extended leg and rest your closest elbow on the block. Here you can support your head in your hand. The other arm continues to reach overhead toward your extended foot. You can either flow with your breath or stay in the pose for a minute or two. Come back to the center slowly and repeat on the other side.

Legs up the Wall Pose (Viparita Kirani)

Truthfully, this is one of our all-time favorite poses! All you need is a wall and a firm pillow or thick blanket. Start by sitting on the floor facing the wall, then lie all the way back. Next, ‘scooch’ your hips close to the wall and place them on the pillow or blanket. Once situated, place your arms out to either side in a natural position and straighten your legs up the wall. When we have our hips elevated above our hearts, it brings the body into a gently inverted position,  which regulates blood flow and moves metabolic waste materials out of the areas of the body that are typically forgotten. Legs Up the Wall pose is incredibly restorative to our metabolism and immune system because it essentially flushes our system and stretches overworked muscles. We think this pose is a “must” to practice throughout Fall and Winter.

Reclined Supine Twist (Supta Matsyendrasana)

As we near the end of our list, you may see we are once again back on the floor. The poses listed above are meant to be nourishing, rejuvenating, and restorative for our immune system. Therefore, when we keep our yoga practice low and slow, we give our bodies the time they need to feel replenished. That brings us to our next pose, Reclined Supine Twist (Supta Matsyendrasana). This pose is done lying on our backs and can incorporate pillows or blocks if desired. Once on the floor, pull one knee to the chest and twist it across the opposite side. (Those extra blocks or pillows can support that leg if there is any tension in the hips or low back.) After settling into the twist, we let gravity assist our shoulders to ease into the floor. Finally, spread the arms out and slowly look the other way to experience the full twist. This pose acts as a mild cleanse for our overall digestive system and many metabolic pathways throughout the body. As mentioned above, when in a twist, we gently compress the vital organs; allowing freshly oxygenated blood to circulate in the body after releasing the twist. By keeping our systems refreshed this season, we better prepare ourselves to fight off those nasty cold and flu symptoms. 

Supported Corpse Pose (Savasana)

Finally, we made it to our last pose, which also happens to be our favorite! Many of you may know that Corpse Pose (Savasana) is the pose typically practiced at the end of most yoga classes. It looks very much like one would expect; lying on our backs with our arms and legs outstretched like a corpse. (Pillows and blankets can also be used to support our heads and under our knees to deepen the sense of relaxation.) That said, even though we may look like a corpse, we are far from that ‘final rest’ in this pose! Supported Corpse Pose allows the body the time needed to integrate all of the benefits from the previous poses. And although it is incredibly restful, falling asleep is not the ultimate goal here. Instead, this is the time when the mind strives to calm and quiet as a means of tapping into our higher sense of consciousness. If practiced regularly, this pose can also serve as a direct channel to a stronger connection with the world around us. When we can achieve that, we experience improved health, a clear mind, and a more present spirit. 

Just a Note

These poses can be practiced individually or as an entire sequence. Whichever you choose, just know these poses will help to keep you feeling replenished as the seasons’ shift. And if you do start to feel a little run-down, these poses can help bring you back into balance. 

Stay well and happy practicing!

• Mindful Meditation: Mindful meditation describes a meditative practice where you try to become fully aware of your body and thoughts before trying to release the negative thoughts that hold you back. Originating in eastern meditation practice, studies have shown that mindful meditation increases control over your body. This may help in improving attention by preventing distracting thoughts related to ADHD from becoming uncontrollable. Mindful meditation is a natural, healthy way to manage symptoms of ADHD. 

• Yoga: Similar to mindful meditation, yoga is centered around the control you have on your body and your thoughts. Studies centered around school-age children have shown that yoga may be a promising approach to treating ADHD. Those tested showed improvements in their attention in particular. Yoga carries a multitude of other health benefits as well and is certainly a great way to manage ADHD. 

• Create a To-do List: One of the most predominant symptoms with ADHD is an inability to focus on and complete tasks. One method to help manage this is to create a to-do list. Creating a list of tasks that you can carry with you has resulted in drastic improvements in many ADHD patients. You’ll be less likely to forget upcoming events, and more likely to complete the essential tasks of the day. It’s an easy way to stay ahead of ADHD!

• Cognitive Behavioral Therapy (CBT): Cognitive behavioral therapy helps deal with many of the negative emotional consequences of ADHD. ADHD can directly lead to low self esteem and perpetual self-deprecating thoughts. CBT and the simple act of talking through these emotions has been shown to significantly reduce these symptoms. It’s an extremely healthy way to manage ADHD with none of the side effects associated with many medications. 

• Music Therapy: Music is an essential part of humanity that has been extensively used to address a wide array of physical, cognitive, emotional, and social needs of patients. Studies done on the effect of music therapy on ADHD have shown that it reduces many characteristic symptoms of ADHD and improves a range of developmental areas. Music is a natural way to manage your ADHD. 

• Exercise: Exercise, especially aerobic exercise, has long been known to boost blood flow in the brain and improve cognitive function. These health benefits directly correlate with the role exercise plays in improving ADHD symptoms. While long-term benefits cannot yet be conclusively determined, the positive effects after acute, aerobic exercise are very encouraging. Physical activity can go a long way in improving both your physical and mental health, and it is certainly a natural, healthy option to try out!

• Avoid Food Colorings and Additives: Diet is not a driving force behind ADHD symptoms, but avoidance of particular ingredients has been shown to reduce the severity of symptoms, especially among children. Food colorings and additives found in many candy, cereal, and soda brands have been shown to exacerbate ADHD symptoms. Stay away from these sugary foods to improve your overall health and better manage ADHD symptoms!

• Increase Omega-3 Fatty Acid Consumption: Our traditional diets often fail to incorporate the necessary amounts of omega-3 fatty acids. Omega fatty acids, commonly found in items such as fish, flaxseed oil, and walnuts, are not naturally produced by the human body but serve an important role in cardiovascular health and in reducing inflammation. Recent studies have also shown that these fatty acids help to reduce ADHD symptoms. Increase your fatty acid intake for a natural way to manage ADHD symptoms alongside the numerous other health benefits!

• Get Enough Sleep: It is not uncommon for ADHD patients to experience sleep disorders that go undiagnosed and untreated. It’s commonly known that insufficient sleep, whether in quality or quantity, can drastically lower quality of life and worsen ADHD symptoms. Improved sleep habits and hygiene is a crucial component in managing ADHD and improving your general health. 

• Work with Others: As ADHD patients struggle with staying focused and completing tasks on time, working with someone else is often the most effective way to address this issue. Whether it’s a work assignment or heading to the gym, finding a partner to accompany you can increase productivity and general enjoyment. It’s a great way to relieve stress and help yourself out!

Music benefits our brains and emotions in many ways. Music can activate many regions of the brain and helps with both emotions and memory. One way to make music really resonates is what therapists called “deep listening.” You allow yourself to sit and feel the music and understand the feelings and experiences you have associated with it. Allowing your brain to get grounded and allow it to relax. 

From being excited to see a favorite artist, to just being in the presence of live instruments, live music and concerts have many benefits for your health!

Reduces Stress

If you’ve ever been to a concert, you know that the atmosphere is unlike any other. You’re surrounded by friends and strangers alike; everyone is smiling, dancing, and just generally having a great time. And it turns out that being in this environment can actually reduce your stress levels!

Stress occurs when our bodies release cortisol, which increases glucose in the bloodstream. This makes us feel like we need to work harder to keep up with whatever’s making us stressed out—whether it’s an exam or a presentation at work or a big project at home. But when we’re having fun? Our bodies don’t release as much cortisol… and that means less stress!

Luckily, attending concerts is fun, thus leading to reduced stress levels. 

Releases Happy Hormones

If you’re looking to feel happier, consider going to a concert. Research has shown that just the act of buying a ticket and planning for the event releases dopamine in your brain, making you feel happier before you even arrive at the venue. Then, once you’re there, singing along and enjoying the music itself releases endorphins that will make you feel even better.

Your brain understands that this is an event worth remembering, so it’ll keep those happy feelings with you for days to follow!

Pain Relief

If you’re experiencing pain, you might want to consider a concert.

No, we’re not kidding!

When attending a concert, the brain can release endorphins that help with pain relief in the body. During the release of endorphins, they can make one’s perception of their pain decrease and can even intercept pain signals before they reach the brain.

Provide Social Connection and Community

Music is the universal language of the human species. It provides a sense of understanding and being. We all know it and love it, whether we’re listening to it or playing it.

There’s something about music that connects us all as one, no matter what age, race, gender, or sexual orientation we are—it’s a beautiful thing. And when you go to a live concert or performance, you get to experience that connection first-hand. Sure, most likely the people sitting around you at said concert are complete strangers who you may never see again. But in that moment, we are all lovers of that art and we are there together in that moment sharing our love for it.

Burn Calories

The best concerts are the ones where you’re burning more calories than you thought possible, dancing your heart out, and singing along at the top of your lungs.

You probably don’t think of concerts as a form of exercise, but they can be! You are actively moving around all night, which means you’re burning a ton of calories. And even when you’re just standing and watching, your heart rate will be higher than usual.

So what’s the takeaway? Although you are not outright running or lifting weights, you burn a lot of calories and move around a lot more than in everyday life. Concerts are a great way to get exercise without even thinking about it!

Improve Brain Function

You already know that listening to music can help you relax, focus, and get pumped up. You may also know that it can help you sleep better. But did you know that going to a live concert can actually grow your brain?

Listening to music live, instead of through your headphones, gives your brain a new medium to experience. Live music becomes a whole-body creative experience, as opposed to just something you do while on the bus or working out. Live concerts also unlock and activate more areas of your brain than any other activity. 

Experiencing live music helps to promote Neurogenesis, which grows new neurons in the brain. The more neurons you have, the better your brain will function. So if you want to make sure that your brain stays healthy in old age (which is when most people start experiencing memory loss), go see some bands!

Help Fight Depression

Music is one of those things that can get into the soul of someone and help them in a way that words never could. It gives them hope, knowing that their life isn’t over yet, and there are still so many positive experiences out there for them.

There are times when no matter what you do, it won’t fix the problem at hand. Live music is one of the best ways to help people cope with those situations because it can help them realize that they’re not alone in their struggles and give them hope for a better future.

• Anxiety, worry, or unease

It is okay to feel worried occasionally because not everything can go our way, but there are situations in which excessive worry can lead to stress and anxiety and possibly to an anxiety attack. Anxiety and chronic stress can lead to brain damage and can increase the risk of depression and dementia.   

• Persistent changes to your sleeping schedule

It is recommended to receive 7-9 hours of sleep and constant changes to your sleeping schedule can be a sign of mental illness. For example, Insomnia can be a sign of anxiety and hypersomnia (oversleeping) can be a sign of depression.

• Sudden increase or decrease in appetite

It’s okay to desire to lose a couple of pounds, but the methods you go about it can also determine whether you have a mental illness. Most eating disorders are developed by compromised cognitive function, for example, anorexia is often caused by a distorted view of the body. Binge eating (a total loss of control of appetite) can be a mechanism to cope with stress, but it is not safe for the body. The brain becomes resistant to the hormones that signal satiety, this can also lead to obesity diabetes and other cardiovascular complication. Loss of appetite and excessive hunger are also signs of Depression.

• Feeling guilty, worthless, or purposeless

Everyone fails, and it’s perfectly normal to feel bad or regretful about the outcome. We all have those points in our life where nothing is working out, but constant feelings of guilt, worthlessness, and lack of purpose are signs associated with a mental illness, particularly depression.

• Sudden mood changes or emotional outbursts

To be happy, sad, angry, and excited are all emotions that we as humans can express. Rapid fluctuations of these emotions can be associated with bipolar disease, a mental illness that affects the rate at which these moods expressed. Sudden emotional outburst of anger or sadness may also be a warning sign of depression. 

• Withdrawal from life

Occasion breaks from school, work, or a particular stressor are important. Even schools give breaks such as Thanksgiving, winter, spring and summer break, they understand that even students need to escape from the school setting. Withdrawing from life is more of a permanent break from reality, it is classified as loss of interest, being less social, and loss of pleasure in normal activities that can severely impact a person’s quality of life and potentially develop into mental illness.

• Feeling depressed or unhappy consistently

Most of us have a hobby that makes us happy, but if you find yourself losing interest or motivation in activities that they once enjoyed may be a sign of mental illness. Depressed individuals usually lack the motivation and energy to do daily activities as well. 

• Not feeling yourself

Mental illness can alter a person perception of themselves and reality. If you are in a quiet, safe place and something doesn’t feel quite right about yourself, your purpose, and your existence or if you are constantly confused, then you may be at risk for mental illness.

• Strong feelings of anger

Having angry outburst or getting frustrated at minuscule things may be signs of depression or other mental illnesses. Anger is normal, it is one of the many emotions we as humans have the capability to express, but strong feelings of anger or hatred towards one’s self is a danger for suicide or self-abuse.

• Thoughts of death

If you feel enveloped by the darkness with no possible solution besides death, you are likely to be at risk for mental illness. As stated earlier, 90% of those who commit suicide had a mental illness, so if you have ever contemplated death as a solution or if you know someone who might have this mentality, here is the United States Suicide hotline 1-800-273-TALK (8255), a 24/7 hotline that is confidential and provides support to victims contemplating suicide.

“There is light at the end of every tunnel” –Ada Adams 

Do the Right Thing:

Live life with the right conscience. Having a clear conscience and a healthy mindset contribute  accomplish many goals with the right perspective.

Stay Active:

This goes without saying, keeping your body healthy will promote healthier outlook on life and less stress along with the physical benefits such as better circulation and a clearer mind.

Consume a Healthy and Balanced Diet:

It’s so important to live a balanced lifestyle. Although stress can hinder having a healthy and balanced diet sometimes, there are ways to consume your fruits, veggies, and grains throughout the day and get enough nutrients and vitamins.

Improve Your Posture!

Good posture will prevent fatigue, reduce the frequency of headaches, and give you more confidence in your daily life!

Self-Compassion:

Having compassion for yourself increases self-improvement motivation compared to self-judgement. A study showed that self-compassion promotes personal improvement from regret experiences via acceptance.  

Use Healthy Motivation Habits:  

Surrounding yourself with people who motivate you is important. Have a workout buddy, looking at images of healthy foods, fitness inspirations, bloggers, and utilizing social media as a tool to gain motivation and integrate those habits into your own lifestyle.

Have a Positive Outlook On Yourself:

Having self-confidence is extremely important, especially in this day and age with the presence of mass media dictating personal image.  What many people do not realize is that paying too much attention to what is depicted in the media can end up harming self-esteem.

Prioritize Your Workout:

Making your workout a priority among your other tasks during the day will ensure that you follow through with it!  Sometimes, the hardest part of working out is getting yourself to the gym, so planning your day around a mandatory workout session will allow you to get it out of the way while completing your other tasks for the day. Plus, working out boosts endorphins, which increases overall happiness.

Remind Yourself of the Benefits:

The benefits of having a positive outlook in life can remind you of what’s really important to your self-value, morals, and can help you contribute to society.

Focus on What You Really Like to Do:

Being passionate about the things in your life and what you do career-wise can make one very happy. It’s important to live for what makes you happy, like the saying “don’t work to live, live to work” and here at HFR, we believe that being passionate about something can bring more happiness to life.

Ask Yourself Daily: What Are 3 Things I Can Appreciate About Myself?

Listing 3 things that you appreciate about yourself each day will help remind you of your good qualities.  Not only does it foster positive self-encouragement on a daily basis, it can act as a good pick-me-up on those particularly tougher days.

Talk To Strangers:  

Humans are very social by nature and benefit from having positive daily interactions with strangers.  The rationale behind this is if we are able to approach strangers with kindness, we are more able to be less moody and happier with our loved ones.  Elizabeth Dunn, a professor of psychology at the University of British Columbia conducted studies that showed not only do we benefit from positive interactions with people we are close to, but may also benefit just as much from positive interactions with strangers.

Try Something New:

Trying new things can improve your cognition and social skills. By making this a habit, you’re allowing yourself to step outside of your comfort zone. According to the mayo clinic, you can learn to overcome your fear, build your strengths, have fun, and challenge your mind.

Accomplish Your Goals:

You are more self-motivated and likely to accomplish your goals when you are doing something that you genuinely enjoy.  

Overcome Procrastination:

Overcoming procrastination will reduce depression, low self-esteem, and anxiety.  

Stop Comparing Yourself to Others:

As our society is progressing, it’s easy to compare ourselves to the lives of others through the use of social media and print media (magazines, print ads). It’s very unhealthy to compare ourselves, it builds a negative connotation into our mindset.

Overcome Perfectionism:

Settle for “good enough” sometimes when you need to, but don’t use it as an excuse to slack off.

Steer Clear of Addictions:

Avoiding addiction to substances such as alcohol and tobacco are extremely important to having a healthy spiritual standing.  Avoiding addictive substances will ultimately lead to lower stress and a better quality of life. HFR even wrote a list of the Top 10 Tips from AA.

Build Self-Trust:  

Building trust in yourself can be done in small steps, in fact, it is easier to accomplish with small tasks such as drinking water or completing a workout session every day.

Be Kind to Yourself:

Studies show that there are more benefits when you go easy on yourself–having kindness in your thoughts toward yourself will ensure you judge yourself less and accept yourself the way you are with an open heart.            

Be Kind to Others:

In a study done by the Department of Psychology of the University of California, researchers found that preadolescents who were kind, or showed prosocial behavior, were more likely to be accepted by peers and had a higher sense of well-being.

Notice your ideals:

It is easy to be discontent with how we look based on what we see in mass media.  Base your goals on reality and not perceived reality.

Focus Less on External Sources of Happiness — Find Contentment From Within:

You know the saying “money can’t buy happiness”. Having materialistic things in life is not the same as internal happiness, loving yourself before loving anyone else, and finding yourself.   

Exercise to Release Endorphins:  

Exercising is a great way to keep your energy levels up and boost endorphins. Not only are you working on keeping your body physically fit, you’re increasing the levels of good hormones being released!

Spend More Time with Supportive People and Less With Destructive People:

Supportive people in your life come in all forms, these could be family members, coworkers, people you worship with or people you see often during your daily routine. Having a positive network has been shown to reflect healthy personal habits and life choices.

Believe in Yourself!

Self-efficacy is the belief in your ability to succeed in specific situations or accomplish tasks. A study by Dr. Pajares at Emory University studied the effects of self-efficacy, which showed that high self-efficacy created feelings of serenity in approaching difficult tasks and gave better results.  

Remove Yourself from Unnecessary Information:

Since the technological revolution of smartphones and tablets made information available at our fingertips at any instant, humans have started to live faster paced, information-saturated lives.  Usually, this information that is available through social media is useless to us.  Unplugging from this unnecessary information that does not relate to our happiness will leave you with a clearer mind to focus on your goals.

Acknowledge Your Weaknesses and Move On:

Acknowledging your weaknesses contributes to a greater sense of self-awareness and will help define your strengths. Contrary to criticizing your weaknesses, acknowledging your weaknesses will enable you to identify what you need to improve and push you in the direction of carrying out these improvements.

Meditate:

By taking time out of your day to meditate,you are giving your brain a break during the typical hustle and bustle. Many studies show that meditation has many health benefits such as a clearer mind, increased happiness, and reduced stress.

Realize your moods over your emotions, happiness is inconsistent:

According to philosopher Aristotle, the human existence aims for the pursuit of happiness. However, realizing that being happy all the time is not possible, it’s inconsistent and comes and go.

Reflect More on Your Actions:  

This idea encourages you to focus more on yourself and your thoughts instead of your actions.  Our culture emphasizes constant action and little reflection. It is good to take a step back every day and reflect on accepting what has happened.

Keep Learning New Things:

Learning new things will give you a sense of accomplishment and pride.  Adding new things to your weekly or daily schedule will keep you sharp and improve your time management skills because you are motivated to make time for what you want to do and will use your time more wisely.     

Slow Down!

Slowing down will connect you more meaningfully with others and ourselves and gets us in touch with the present moment.

Read a Book a Month:

Reading boosts your brain power and according to a study done by the University of California exposure to new vocabulary has been observed to increase intelligence and produce higher scores on reading tests.  

Be Mindful!:

There are so many ways to be mindful, you can practice mindfulness meditation and allow yourself to be present in moments that count like spending time with friends or family, or a long distance relationship.

Take Pride in What You Do: Ethical Egoism

Being proud of what you have accomplished is a sign of healthy mental mindset, it allows you to set goals for yourself and be independent.

Make a Weekly List of Goals and Complete Them!

Having a list in front of you can help you achieve your weekly goal easier and it helps to encourage you      

Go For A Hike

Simply put, being outdoors makes us happy.  You get a good dose of Vitamin D when you spend time outside and there are many [benefits] to getting a sufficient amount of Vitamin D.

Reduce the Rumination:

While rumination may have benefits such as allowing the thinker to understand certain situations in smaller, detailed chunks, it is not always the most forgiving strategy of coping.  Instead of ruminating, try switching to self-reflection.  Self-reflection will focus on concrete parts of a situation and what improvements you can make in order to address it, and you don’t have to beat yourself up in the process.

Practice Good Personal Hygiene:

Simply put, maintaining good hygiene helps you have better self-esteem and clean living habits keep us healthy.

Smile!

Studies show that people who smile are more attractive and when upset, smiling even helps boost self-esteem.

Incorporate Mood Boosting Foods Into Your Diet:

Certain foods have been linked to boosting your moods! By introducing more of these types of foods into your diet, you can enhance your mood levels.

Volunteer:

Volunteering is gratifying and gives you a chance to contribute to your community.  A study done by Carnegie Mellon University showed that people who volunteer more had lower blood pressure and reported better mood and a greater sense of well-being.

Play With a Pet:

A few minutes of petting a cat or dog has been shown to increase levels of serotonin, prolactin, and oxytocin.  In addition, petting your dog or cat will decrease levels of the stress hormone cortisol, which in turn regulates appetite and cravings for carbohydrates.        

Remember to Have Gratitude:

Studies conducted at Berkeley have shown that having gratitude correlates to lower blood pressure, higher levels of positive emotions, and improved immune systems.

Go On Vacation:

Studies have shown that social leisure time is essential in demanding careers for reducing depression and stress.

Get More Sleep:

Getting adequate sleep is extremely important for daily functioning and health. Carrying a sleep debt, or not getting enough sleep, is detrimental to your performance and studies show that an adequate sleep pattern is conducive to better test scores and a clearer mind.

Cooperate With Others:

Studies have shown that humans are more inclined to cooperate than to compete with others.  There is more cohesiveness within groups that cooperate well with each other and cooperative individuals have a higher chance of survival because they can reach goals that would be unattainable among less cooperative groups.

Remain Optimistic:

A study done on 309 middle-aged coronary heart procedure patients showed that patients who were more optimistic were less likely to end up in the hospital again after six months. Studies also suggest that being optimistic results in lower blood pressure.

Don’t Beat Yourself Up: Self-Compassion Increases Self-Improvement Motivation:

Everyone makes mistakes! The way we recover and learn from our mistakes is what sets us apart.  Having compassion for yourself when you do mess up will help you understand what you need to change and the steps that should be taken to move on.  

Decrease Risk of Dementia and Alzheimer’s Disease: Treatment for these diseases is very expensive and experimental. There has been a definitive link to adults from the ages of 55-93 years old having a lower risk of Dementia and Alzheimer’s Disease when completing a puzzle every day. A study published in Geriatric Psychiatry shows to have found a 15% improvement in “Spatial Working Memory” in adults who complete puzzles every day over ones that never attempt puzzles of any kind.

Increased Reaction Time: Puzzles, in particular, Rubik’s Cubes enhance one’s ability to recognize patterns and interpret what their next moves must be. The same Geriatric Psychiatry study shows a direct correlation with faster reaction times in adults who regularly do puzzles with an average of an 8 millisecond faster cognitive reaction time. 

Increased Hand-Eye Coordination: When the mind registers what the best next move will be it will only be carried out if the hands are able to keep up with the brain. Learning to solve a Rubik’s cube will increase the connection between your brain and your hands, and once you can solve one fairly easily that is when it is time to train to solve it faster. This must be trained because it is using both sides of your brain at the same time, using the memory and hand-eye at once. 

Increase Attention Span: A study published by Baa Bee explains that to solve a Rubik’s Cube one must memorize multiple algorithms and when to implement those movements. When a child begins on Rubik’s Cubes early it trains their brains to concentrate on a task for an extended period and paves the way for strong memory.

Better Problem Solving: A study in Gale Academic Online including 25 subjects, 10 being Rubik’s Cube experts and the remaining 15 being novices. They tested the subject’s ability to adapt to changing environments. The results showed that the expert cubers had a much shorter observation time and were able to come up with solutions faster than novice cubers. Not only were the expert solvers able to adapt and come up with solutions faster than novices, but they were also able to implement their solutions in a more timely manner.

Increase Long Term and Short Term Memory: There is so much to think about when solving a Rubik’s cube and to be able to solve at speed there cannot be any delay. When first starting out with solving Rubik’s Cubes one will learn 5 algorithms to use throughout the solving. But when one decides they want to solve it as fast as they can they must learn 78 different algorithms and what patterns need those algorithms. The solver must have the ability to remember what patterns link with which movements and as I said before there can not be any delay when one wants to solve the cube as fast as possible. 

IQ Booster: In a MensHealth article about how to improve one’s IQ the #1 suggestion is to attempt puzzles for about 25 minutes per day. According to their findings, the average adult can increase their IQ by about four points by challenging their brain with various types of puzzles every day. This is because puzzles not only require a good memory but they increase what they call your “working memory” which goes further than just remembering, it is remembering and knowing how to implement what you have learned. 

• Aids in clearing busy minds: In this fast pace society, our minds can often be cluttered with so many things going on in our lives, it’s hard to appreciate the beauty of your surroundings and people at the moment. By practicing meditation, it can help you slow down time and de-clutter all the worries, thoughts, and stresses.

• Helps create acceptance within yourself and others: In a society that can be driven by social groups, it can be hard to find yourself in this world. Meditation can help create acceptance about yourself and remove the stigmas of trying to be perfect or putting pressure on one’s self. It allows you to be relaxed in a safe zone where you can be yourself.
• Promotes emotional well-being: If you are a person who worries often, stresses, or maybe even suffers from depression, studies show that meditation can improve that current state and increase more optimism and relieve mood tensions.

• Increases happiness: Meditation is a powerful tool that allows you to tune into your inner consciousness that might not always present. We all lead busy lives, balancing work, school, and maybe even a family. It can be hard to be present in the moment and taking quiet time out encourages you to submerge yourself in the present moment and be self-aware of things that you could achieve with the right mindset.
• Reduces stress: We all stress out sometimes and can feel overwhelmed. Meditation can be a great way to ease the lateral and medial prefrontal cortex- easing our stress levels. This area of the brain is the rational and logical perspective of the mind; regular meditation has been shown to improve the stress receptors in a Harvard Study.

• Improves concentration: The act of sitting still itself requires a lot of focus on the mind, so over time it should also improve your concentration whether at work, school, family, or just in between balance of all things. Better concentration means better attention to what you might be lacking in your personal or social life. The Buddha is one of the most influential pioneers for mindfulness meditation, where he is known to have meditated under the Bodhi Tree for 7 days without moving.
• Contributes to a healthier lifestyle: Here at HFR, we believe a healthy lifestyle leads to a happy lifestyle. Meditation can encourage other healthy habits and attributions such as eating healthier, exercising, and it’s also great for the mind.

• Beauty benefits: We can try all the beauty products and face creams out on the market, but there are benefits to meditation that truly enhances both inner and outer beauty. By meditating, we are letting fresh oxygen in and out of our respiratory system when focused. This eliminates the buildup of bad toxins and aid in releasing chemical and/or hormonal imbalances. Also, a good meditation practice increases blood flow circulation to the surface of the skin, creating a nice subtle glow for the face.
• Overall health benefits: Studies show that meditation can lower blood pressure, help cardiovascular and immune systems regulate better, and also can help prevent arthritis,  fibromyalgia, depression in mothers to be, anxiety and panic disorders, and get better sleep at night.
• Meditation can be practiced anywhere and it is free: The best thing about meditation is that you can practice it anywhere at any time, by finding a quiet space at work, school, home, or even in your car. It is recommended for beginners to begin training at home where you are most familiar with everything around you then as your practice grows, you can learn to put your focus anywhere. Also, meditating is free! There are no costs to meditation as long as the effort and focus are put in, you can enjoy all the benefits of meditation!

Conserve water and control runoff

Water is one of the most important resources on Earth, and conserving it is one of the best ways to create a sustainable garden. When it comes to conserving water, you can’t just rely on your best friend: the rain. As we all know, sometimes it just doesn’t rain enough. Sometimes you need to get a little more creative. Overusing water can lead to water shortages and its impacts are exacerbated during droughts. Water can be conserved in a multitude of ways.

• Water plants only when its needed
• Use a low-angle spray instead of oscillating sprinklers as they result in less water loss due to evaporation.
• Use a drip irrigation or soaker hoses instead of oscillating sprinklers
• Put up a rain barrel collects rainwater to water the plants
• Develop a swale to help retain water in the soil and prevent runoff

Compost and use garden waste

It’s hot. It’s trendy. It’s a great way to recycle your organic waste, and it’s also a really good way to help out your garden! Composting is sustainable because it is a process that reuses and enriches the environment. Composting lessens the amount of waste going to landfills, enriches soil the, helps retain moisture, and suppresses plant diseases and pests.

Composting can be done on any scale—in your backyard or in a community garden—and it doesn’t take much effort at all. All you need is some time and space for a pile of decomposing matter (aka garbage). You can make compost from food scraps or yard waste like leaves or grass clippings; alternatively, you could use manure from livestock if you have access to such resources.

• Rake leaves over your garden when putting the garden into winter bed
• Indoor food composting
• Plant green manures (crops like rye, oats, and hairy vetch) to add nitrogen and other nutrients
• Add leaves into your compost pile
• Support, volunteer, or develop a yard waste recycling program for the neighborhood
• Send garden waste to the local yard waste recycling program for materials that can’t be composted rather than sending plant-based waste to the landfill.
• Reuse plastic, clay and other pots in your garden and do not send them to a landfill. After using a pot, you can send them to specific locations to be recycled

Seed Saving

What’s in your seeds?

If you’re like most people, the answer is “not much.” That’s because in America, we’ve lost 90% of our fruit and vegetable varieties. That means that the only fruits and veggies you can buy are the ones that are most popular—and that leaves little room for diversity.

But what if we told you there’s a way to change that? What if we told you that seeds can help us preserve diversity? And what if we told you it was super easy to do? All it takes is a little planning and some seed-saving know-how.

The good news is, all it takes is taking some time to sit down with your plants and get to know them better. You’ll learn more about their growing habits, which will help you make better decisions when it comes time to harvest them—and that means more food security for everyone!

• Begin saving the easiest seeds which include plans like peas, beans, peppers, tomatoes 
• Take seeds from dried flowers
• Find fields and woodlands for native plants and grasses to harvest
• Identify weeds and invasive plants to prevent accidental growth in your garden

Use Native Plants

You know what’s an easy way to make your garden sustainable? Letting the plants in it do all the work!

Because native plants are perfectly adapted to the climate of where you live, they’ll thrive naturally in your micro-climate. This means that you can use less soil additives, less water, and in general less work for them to thrive in the garden.

• Consult with local garden experts to find the appropriate native plants for your garden
• Ideally, find plants that will match your given climate: tolerate drought or high rainfall
• Like gardening, choose plants that mature during the appropriate growing season
• Consider plants that tolerate high winds for conditions that are more exposed/barren

Reduce amount of fossil-fuel energy

When it comes to the environment, we all want to do our part. And if you’re anything like us, you love a good challenge. So why not try something new?

We’re talking about using tools that release less pollutants in the air. This not only makes the environment healthier, but it is also better for people’s health as well. Taking measures to use less fossil-fuel energy and more clean energy is an easy way to help your body and the planet.

• Reduce the size of the lawn, which would require less mowing/use of a mower
• Use a more energy-efficient lawn mower that pollutes less
• Garden and dig by hand rather than using an electric tool
• Only mow your lawn when needed

Mulch

Mulching is sustainable for a few reasons.

First, it keeps weeds from growing in your garden, which means you won’t have to use as many chemicals to control them. This means less waste, more money saved, and healthier plants!

Second, mulch helps hold moisture in the soil, which reduces the need for watering your plants (and conserves water). This can be especially important in regions where water is scarce or restricted.

• Add a 2 to 3-inch layer of the mulch around garden beds and plants. 
• Sustainable options for mulch are the following: shredded bark, cocoa bean hulls, pine needles, and grass clippings.

Plant Perennials 

Looking to save money and practice sustainable habits? Look no further than planting perennials!

Perennials are plants that come back year after year, providing a long-lasting, low-maintenance alternative to annuals. You can find them in all shapes, sizes, and colors—and they will grow larger each year.

The best thing about perennials is that you don’t have to buy new ones every year. And since they’re more permanent than annuals, you won’t have to water them as much either! One should find perennials adapted to their USDA Zone.

• Select more drought tolerant grasses that require less mowing.
• Plant different species and varieties of plants, which can provide habitats for beneficial insects and reduce damage from periodic diseases. You are also helping to preserve genetic diversity.

There are so many things that can make a man feel less confident than he actually is: a bad day at work, an argument with his partner or kids, even just a funny look from another person outside. But we all know how much confidence matters in terms of success and happiness in life—and yet so many men struggle with it every day.

So what can we do? How can we become more confident men? And how can we help our friends and family members do the same? Well… there are some simple steps that will get you started on the right path, but it won’t happen overnight!

Working Out

If you’re looking for a way to improve your self-esteem and confidence, look no further than the gym.

Working out is excellent for many reasons. It provides many health benefits and helps build confidence in your appearance. Muscle fibers are torn down when we work out, but with protein, muscles can repair the tears and build bigger muscles. Working on a physique you are proud of is a great way to feel good about yourself. A study in the Netherlands did a study on how physical activity affects self-esteem and confidence. Participants were asked to evaluate themselves after a week of physical activity. With 781 participants, the researchers concluded that their self-esteem was boosted because students participated in some physical activity. Their results showed a 0.86 correlation between physical activity and self-esteem. Even small changes in the gym can motivate you to push harder. So hit the gym and get those gains.

Dressing style

The best part about dressing styles is that they can be something other than formal attire. Depending on what you are doing will dictact the kind of clothing you wear. But the critical factor to improving self-confidence is how you present yourself to others. A few tips to keep in mind are always wearing fresh, clean clothes and having variety if possible. If your job has a dress code or uniform, ensure that you prepare your clothes to maintain the best quality. Ironing is a great way to ensure no wrinkles get in the form of looking your best. A study showed that individuals dressed up before completing a task felt more power. Demonstrating that the clothes we wear influence our cognitive thinking.

Grooming

If you’re a guy, you might be thinking: “Who cares about grooming? That’s for girls.” But the truth is, improving how you look and feel about yourself can make you more confident. And when it comes to feeling confident, having great self-esteem and body image are key.

You don’t need to go overboard. A little bit of personal hygiene goes a long way. You should already be brushing your teeth every day and showering regularly. If you’re not already doing that, start now! If you’ve got some time on your hands, nail clipping is a quick way to give yourself a boost in self-confidence—and if you’ve got long hair, taking care of it by getting haircuts or styling products can help too. In addition, some studies have found that the way we see ourselves by grooming can increase our confidence and overall satisfaction with our bodies.

Posture

Something most people don’t consider is their posture. Your slouching posture can cause you to lose confidence and even result in health issues later on in life. A few tips to improve your posture are standing up against the wall. Shoulder blades, buttocks, and heels should be touching the wall. It is essential because it has been linked to several benefits, such as handling stress and increasing overall mood.

Embrace Mistakes

The most important thing to remember when it comes to self-esteem and confidence is that you will make mistakes. We all do, and that’s okay! When you embrace mistakes, it does not affect you the same way if you take them personally. Therefore, learning how to embrace failures is an essential aspect of life. The critical thing to remember is not to give up but learn from your mistakes and improve from those experiences.

Save

One of the biggest reasons why men lack self-confidence and self-esteem is because of their financial situation. It is essential to realize that financial stress can have many mental problems throughout a period. A high amount of stress results in elevated levels of cortisol, which can result in cardiovascular diseases over time. With this said, it is crucial to understand how to save money and get out of debt. Educating yourself and building self-control can help you build the confidence you need to continue working to better yourself.

Let go of Negativity

When you are down on yourself, it can be hard to get back up again. The key is to not let yourself fall into a cycle of negative thoughts and comments.

Self-confidence actually starts in the brain. When you are feeling good about yourself, you will feel more confident and more positive. In turn, this will make you feel better about yourself.

In contrast, when you have low self-esteem or feel insecure about something in your life, then it can lead to negative thoughts and comments that destroy one’s confidence. That’s why it’s important to realize how you view this aspect of life so that you can improve yourself by letting go of any negative thoughts or comments.

Learn a New Skill

Building confidence can be difficult. It’s hard to feel like you’re good at something when you don’t have the skillset to back it up. But there are ways to improve your self-esteem and confidence—and one of them is learning a new skill.

Learning a new skill is essential and a great way to boost your confidence in areas where you need to become more familiar with. We are often too afraid to step out of our comfort zones, but it can be an excellent opportunity to learn new things and ideas that you have never thought of before. The best part is that you can do this anywhere, even from home.

When learning a new subject, the more you become familiar with it, the more confident you will feel about applying it in other areas as well—like work or expanding your skills to improve overall performance.

Goals

Whether it be fitness, productivity, or life goals, it is essential to keep those in mind. Goals are meant to help us guide ourselves to the better position we are in now. It is necessary to understand that you should set goals in a way you can accomplish them. For example, you should place fitness goals with smaller attainable goals. That will overall help you get to the finishing goal. For example, Samir, the founder of HFR, is working on an extreme fitness challenge of walking 3 miles with a 200 pounds weighted vest. But he can’t do it in one sitting. So he’s been breaking it down into several smaller goals and eventually bulding up to 200 pounds of weight.

Mindset

There are many ways that you can improve your self-esteem and confidence. First, you need to accept that you’re not perfect. We all make mistakes, and that’s okay! We can learn from them and continue moving forward.

Next, take time out of your day to do something that makes you happy. This could be anything from going to the gym to seeing a friend for coffee or reading a book. Whatever it is for you, make sure it makes you feel good about yourself and boosts your confidence!

Lastly, confidence comes from our mentality; how we believe in ourselves can determine how well we can accomplish tasks. Taking in criticism but not letting it control us will help us be wiser on how we do things and give us peace of mind that these words don’t define us.

We can all understand that life is stressful; sometimes, we may feel overwhelmed and stressed. However, by building self-esteem and confidence, we can continue pursuing our dreams, passions, and goals.

Guess who said this. If you guessed Kanye West (and who else would you guess?) then you are correct. But there is actually a lot of truth hidden in Kanye’s braggadocio. In a lot of ways music is medicine: it does everything from decreasing your anxiety to helping you fall asleep at night. So go ahead and play The Life of Pablo while you read our list of the top 10 benefits of listening to music.

Here are the Top 10 from Health Fitness Revolution and author of the Amazon best-selling book ReSYNC Your Life by Samir Becic:

• Raises IQ and Academic Functioning:

  Research shows that young children who take music lessons often perform higher academic performance. In a study, 6-year-olds who took piano or singing lessons had significantly increasing IQ and better academic performance than children who didn’t take lessons.

• Increase workout endurance:

  Studies show that listening to those top workout tracks can enhance physical performance and increase workout endurance during a tough session. When we’re focusing on our favorite album, we’re not noticing that we’ve just ran an extra mile or increased our reps.

• Speed up post-workout recovery:

  A study found that listening to music after a workout can help recovery your body quicker. Regardless if it’s slow music that helps set a relaxing effect, any music can really help.

• Reduce stress and anxiety:

   Listening to music can help you decrease stress level hormone called cortisol, which counteracts effects of chronic stress. This is a crucial finding because stress causes 60% of all our diseases and illnesses. A study found that if people participated in making music by conducting multiple percussion instruments and singing, their immune system was actually bumped up even more than if they passively listened.

• Decrease pain:

  Research shows that music therapy and pre-recorded music reduced pain more than typical treatments for cancer patients. Other research indicates that it can also reduce pain in intensive care patients. But the selection of music needs to be classical, meditative, or the patient’s choice. “One good thing about music, when it hits you feel no pain.” Bob Marley.  

• Make you happier:

  

  When you listen to music, you release a chemical in your brain called dopamine– a ‘feel good’ neurotransmitter. Valorie Salimpoor, a neuroscientist at McGill University injected eight music addictors with a radioactive substance that binds with dopamine receptors after they listened to their favorite music. A PET scan showed that large amounts of dopamine were being released, which caused the participants to feel certain emotions like happiness.

• Can help with memory:

  Researchers have found that music can help you acknowledge and remember information better. Participants tried to memorize Japanese characters while listening to music that seemed either neutral or positive to them. The results showed that participants who were musicians learned better with neutral music but tested better with pleasurable music. Nonmusicians learned better with positive music but tested better with neutral music.

• Helps you sleep better:

  Over 30% of Americans suffer from insomnia. A study indicated that students who listening to calm music for 45 minutes before going to sleep showed significant better sleep than students who listened to an audiobook or did nothing different.

• Decreases road rage:

  A study in the Netherlands found that listening to music can set a positive impact on your mood while driving, which leads to safer behavior.

• Helps Alzheimer’s patients remember:

  Music and Memory, a non-profit organization of patients with Alzheimer’s and other age-related dementias remember who they are or even certain memories of their past life by having them listen to some old and meaningful tracks. Dr. Mosqueda is a director of Geriatrics at the University of California at Irvine School of Medicine and elaborates that because music touches so many areas of the brain, it stimulates pathways that may still be healthy.

Regular journaling has been shown to increase self-awareness, relieve symptoms of anxiety and depression, boost mood and happiness, and improve sleep – all of which contribute to better mental health overall. For those looking to start or optimize their journaling practice, art-based journals that incorporate creative writing prompts, guided reflections, inspirational quotes and plenty of space for freeform expressions could provide just the motivation and structure needed.

At Health Fitness Revolution, we believe mental fitness is an essential part of holistic well-being. That’s why we’ve curated a selection of creative journals designed to unleash the healing power of self-expression through writing, drawing, and other art forms.

By dedicating even just 15 minutes daily to putting pen to paper and reflecting on your thoughts, feelings, and goals, we believe these journals can help boost your mood, strengthen resilience and support a more positive mindset over time. The rewards of regular creative journaling lie in taking that first step towards prioritizing your mental health each and every day.

Mental Health Journal: Daily Check-In: 70 Days of Reflection Space to Track Your Moods, Intentions, and Well-being

This 70 day self reflection journal has repeated daily check-ins. These daily check-ins recognize patterns in energy, mood, and emotional triggers by filling out recurring morning and evening journal entries. Helps create positive headspace, improve one’s outlook as they build a self-care routine with daily affirmations and an ongoing gratitude practice. There are Interactive exercises in this journal help gain perspective on one’s overall mindset, let go of worries, set goals, and more through thoughtful prompts and activities.

How Are You Feeling?

This journal helps one focus on mental & physical wellness. The Planner helps to keep individuals on track mentally and physically with features like shopping lists, activity logs, and emotional check-ins. It is based on people’s personal emotional rating system! Also includes pages with spaces to fill in things to do with friends, ways to express self-love, and a daily water chart to ensure the drinking of enough water.

My Therapist Told Me to Journal: A Creative Mental Health Workbook

These inviting pages include checklists, doodle boxes, gratitude prompts, goal pages, supportive characters, encouragement, resources on how to get through anxiety attacks, and more. This journal is for anyone feeling down, looking for extra support, or just trying to stay positive and practice daily self-care. It will also illustrate the author’s “dot method” of goal tracking to help reduce anxiety.

Feel Your Best

Includes pages on goals, exploration, action, and relaxation. It’s full of advice, encouragement, and things to do that’ll help one feel their best and have some fun at the same time. Health journal also includes tear-away cards full of great advice and encouraging quotes that people can take with them for daily motivation. Wellness planner helps to keep you on track mentally and physically with features like tips, gratitude lists, and daily check-ins that are based on a personal emotional rating system!

The Best Journal Ever

The best journal ever is an inspirational journal that offers much more than typical blank notebooks. Habit tracker and daily quotes placed in for a productivity journal, motivational journal, and goal journal. Self-care in the journal includes a spiritual journal, mindfulness journal, mental health journal & personal journal!

You Are Stronger Than You Think

One can use this mental health journal anytime they feel stressed, worried or have an anxiety attack coming on or find oneself in the middle of overwhelmed, panicked feelings. This journal will be a safe space allowing individuals to write, rant, color and get those thoughts out as needed.

Better Every Day Journal

The book includes 365 prompts designed for self-love, reflection and growth. The book makes the perfect addition to a morning or nighttime self-care routine. Apart from prompts, there are positive affirmations on each page that boost mood. The questions differ from each other and focus on different aspects of life such as love, passion, self-care, happiness, relationships, self-awareness, personal growth and goals.

Soul Therapy

Soul therapy is a daily, guided journal designed to aid in ones self-exploration, healing, and reflection. Featuring 365 days of thought-provoking prompts, inspiring quotes, open-ended questions, daily practices, and motivational soul food with room for writing, this journal is the ultimate tool for personal growth.

Big Life Journal

Learn to recognize negative thought patterns that are stopping people from creating the life they want. Gain the tools to break free from constant cycles of negative thoughts, feelings of regret, and hopelessness. Practice science-based personal development strategies to let go of self-doubt, negativity, stress, and procrastination and find the motivation to pursue dreams, set personal goals, and keep track of them

Daily Gratitude Journal

This daily journal has prompts such as a gratitude journal, affirmation journal, positivity journal, manifestation journal, self-care journal, habit tracker, and journal planner all-in-one. The journal includes a daily inspirational quote and space for affirmations and daily gratitude.

The Subtle Art of Not Giving a F*ck

In this self-help book, author Mark Manson lets it be known that life isn’t fair. It’s time to stop coddling people into thinking that positivity and happiness is the key to a good life. If you’re looking for a “slap in the face book”  that’s going to instill a new outlook in life and help you to better understand what things in life should really matter to you. This is a book you need to start reading. It’s time to start accepting the hard truth reality, and start making changes that are going to help you better yourself and the life you live.

Good Vibes, Good Life

Good Vibes, Good Life is the perfect book to guide you through the journey of self-love and help you find the greatness you were destined to be. Author Vex King, uses personal experience and knowledge to help the reader understand what they need to do and overcome, in order to live a good life.

Burnout

There is no denying that men and women process burnout, stress, and emotions in different ways. Authors and sisters, Amelia Nagoski, DMA and Amelia Nagoski, PhD, have written this revolutionary book to highlight how burnout specifically affects women. They also use a science-based plan to help women reveal the secret to unlocking the stress cycle. If you’re currently going through a similar experience in your life, this might be the perfect time to pick up a copy of Burnout.

ReSYNC Your Life

HFR founder and author of ReSYNC Your Life, Samir Becic encourages readers how to become the best version of themselves in just 28 days. His groundbreaking ReSYNC method will captivate your mind and body to obtain extraordinary health and fitness.

You Are a Badass

If you’re looking for a book to help you from wrecking your potential to achieving the life you want, this is the book for you. Author Jen Sincero, will help you unlock new truths about who you are and what changes you need to start making. The changes you make will guide you to achieve a life you love. 

Atomic Habits

Are you currently dealing with habits that are affecting your well-being and taking over your life? No worries, author James Clear invites readers to break down bad habits, and teaches them how to start building new ones that will lead to positive life changing results. This book will help you see progress and success through a new perspective. 

Rich Dad Poor Dad

Author Robert Kiyosaki will challenge your beliefs on the concept of money with his book. Financial struggles are sometimes uncomfortable to talk about and definitely impact the lifestyle you live. If financial obstacles are obstructing your life, this may be the book for you. The message Rich Dad Poor Dad sends will change the way you value money. 

The 5 Love Languages

Building relationships is not easy, but maintaining a strong relationship is the bigger challenge. Author Gary Chapman helps to reveal the secret to love that lasts. This book will help you better understand love languages and the effect it can have on your own relationships. 

How To Win Friends & Influence People

With over 30 million copies sold, How To Win Friends and Influence People will teach you specific ways to make people like you. Teach you how to get people to understand your way of thinking, and how to ultimately change people without offending them.

The Life-Changing Magic of Tidying Up

Do you ever get overwhelmed with the clutter in your home? If you’re like most people, your answer is probably yes. Having clutter can sometimes affect you mentally. Author Marie Kondo will teach you how to declutter your home, so you can live in a space that is motivating and inspiring.    

Slowed Metabolism

One of the significant dangers associated with yo-yo dieting is slowed metabolism, which can have negative consequences on long-term weight management. When you drastically reduce your calorie intake during a diet, your body perceives this as a period of food scarcity and adapts by slowing down your metabolic rate. This adaptive response is a survival mechanism to conserve energy. Unfortunately, research has shown that this metabolic slowdown can persist even after you’ve stopped dieting and returned to your regular eating habits. As a result, your body becomes more efficient at storing calories and burning fewer calories at rest, making it increasingly difficult to lose weight and maintain weight loss in the long term. The constant fluctuations in calorie intake can disrupt the delicate balance of your metabolism, making sustainable weight management a challenging task. Instead of resorting to extreme calorie restrictions, focus on adopting a balanced and nourishing approach to eating that supports a healthy metabolic rate and overall well-being.

Studies have shown that yo-yo dieting can lead to metabolic changes that make it harder to lose weight and maintain weight loss in the long term. The constant fluctuations in calorie intake can disrupt the delicate balance of your metabolism, making sustainable weight management a challenging task. Instead of resorting to extreme calorie restrictions, focus on adopting a balanced and nourishing approach to eating that supports a healthy metabolic rate and overall well-being.

Nutritional Deficiencies

Nutritional deficiencies are a serious concern associated with yo-yo dieting. Many fad diets often promote extreme restrictions or eliminate entire food groups, leading to imbalanced and inadequate nutrient intake. By constantly cycling between restrictive eating and overeating, you may miss out on essential vitamins, minerals, and nutrients that are crucial for your overall health and well-being. For example, low-carbohydrate diets have been shown to limit your intake of important sources of fiber, B vitamins, and minerals found in whole grains and fruits. Similarly, overly restrictive diets may deprive you of essential fats, proteins, or certain micronutrients. These nutritional gaps can lead to deficiencies that impact various bodily functions, such as immune function, energy production, and cognitive health. To prioritize your nutritional well-being, it’s important to adopt a balanced and varied diet that includes a wide range of nutrient-dense foods. Consulting with a registered dietitian can also help ensure you meet your nutrient requirements while working towards your health goals. Remember, a sustainable and nourishing approach to eating is key to long-term health and vitality.

Muscle Loss

Muscle loss is a significant concern when it comes to yo-yo dieting. Rapid weight loss, often a result of severe calorie restriction, can lead to the breakdown of muscle tissue for energy. This is problematic because muscle plays a vital role in your overall health and well-being. Not only does muscle provide strength and stability, but it also plays a crucial role in supporting a healthy metabolism. Muscle is metabolically active tissue, meaning it burns more calories at rest compared to fat tissue. When muscle mass is lost, the body’s metabolic rate can decrease, making it harder to maintain weight loss and potentially leading to weight regain. Additionally, losing muscle can negatively affect your body composition, leading to a higher percentage of body fat. This can contribute to a less toned appearance and decreased physical performance. To mitigate muscle loss, it’s important to focus on maintaining muscle mass while pursuing weight loss or body recomposition goals. This can be achieved through resistance training exercises, consuming adequate protein, and ensuring you’re in a moderate calorie deficit rather than a severe one. Prioritizing strength training and a balanced approach to nutrition can help preserve muscle, support your metabolism, and enhance your overall physique and well-being.

Weight Regain

Weight regain is a common consequence of yo-yo dieting. The restrictive nature of many diets makes them difficult to maintain in the long term, and as a result, individuals often return to their previous eating habits once the diet is over. This return to old patterns of eating can lead to weight regain, undoing the progress made during the dieting phase. The cycle of weight loss followed by weight regain can be frustrating and disheartening, as it may create feelings of failure and self-blame. Moreover, this pattern of yo-yo dieting can negatively impact your metabolism, making it even more challenging to lose weight and maintain a healthy weight in the future. Instead of relying on restrictive diets, it is important to focus on sustainable and balanced lifestyle changes that promote healthy eating habits and regular physical activity. Developing a positive and healthy relationship with food, where no foods are off-limits, can help foster a more sustainable approach to weight management. By focusing on long-term lifestyle changes rather than quick fixes, you can achieve a healthier weight and maintain it in the long run, promoting overall well-being and a positive body image.

Emotional Distress

Emotional distress is a significant consequence of yo-yo dieting. The constant cycle of weight loss and weight regain can have a profound impact on your mental and emotional well-being. Yo-yo dieting often leads to feelings of frustration and disappointment when the weight loss achieved during the diet is not sustainable in the long term. The repeated failure to maintain a specific weight or appearance can result in a negative relationship with food, body image, and self-esteem. Negative self-talk and self-criticism may become prevalent, further exacerbating emotional distress. This distressing cycle can create a harmful and unsustainable pattern of dieting, which ultimately takes a toll on your mental health. It is crucial to prioritize a balanced and compassionate approach to both your physical and mental well-being. Focus on developing a healthy relationship with food, embracing body positivity, and practicing self-acceptance. Seeking support from mental health professionals or support groups can also be beneficial in navigating the emotional challenges associated with yo-yo dieting. Remember, true health encompasses not just the physical aspect but also the mental and emotional aspects, and fostering a positive mindset is essential for overall well-being.

Increased Risk of Chronic Diseases

Yo-yo dieting poses a significant risk to your long-term health by increasing the likelihood of developing chronic diseases. The constant fluctuations in weight and metabolic changes associated with yo-yo dieting can have detrimental effects on various aspects of your health. Research has shown that yo-yo dieting is associated with an increased risk of heart disease, high blood pressure, and type 2 diabetes. These chronic conditions can have severe implications for your overall well-being and quality of life. The rapid weight loss and subsequent weight regain can lead to imbalances in blood sugar levels, elevated blood pressure, and increased levels of inflammation in the body. Moreover, yo-yo dieting may impair insulin sensitivity and disrupt the body’s ability to regulate blood glucose effectively. These metabolic disruptions, combined with the stress placed on the cardiovascular system, contribute to the heightened risk of chronic diseases. It is crucial to prioritize long-term health over short-term weight loss goals. Instead of resorting to restrictive diets, focus on adopting sustainable lifestyle changes that promote a balanced diet, regular physical activity, and stress management. By taking a holistic approach to your health, you can reduce the risk of chronic diseases and cultivate a healthier and happier life.

Disrupted Hormonal Balance

Disrupted hormonal balance is a significant concern when it comes to yo-yo dieting. Rapid weight loss followed by weight regain can have a profound impact on the delicate hormonal systems within the body. Hormonal imbalances can manifest in various ways, particularly affecting menstrual regularity, fertility, and conditions related to hormones such as polycystic ovary syndrome (PCOS). Yo-yo dieting can disrupt the normal functioning of the hypothalamic-pituitary-gonadal axis, which regulates reproductive hormones. This disruption can lead to irregular or absent menstrual cycles, making it difficult for women to track their fertility and plan for pregnancy. Furthermore, the hormonal shifts caused by yo-yo dieting can exacerbate or contribute to the development of hormone-related conditions like PCOS. PCOS is characterized by hormonal imbalances, irregular menstrual cycles, ovarian cysts, and symptoms such as acne, weight gain, and excessive hair growth. Yo-yo dieting can worsen the symptoms of PCOS and make it more challenging to manage the condition effectively. It is important to prioritize a balanced and sustainable approach to weight management that focuses on nourishing the body and supporting hormonal balance. By maintaining a stable weight and nourishing your body with a well-rounded diet, you can help promote hormonal health and reduce the risk of associated complications. Seeking guidance from healthcare professionals, such as endocrinologists or gynecologists, can provide valuable support in managing hormonal imbalances and related conditions.

Impaired Immune Function

Impaired immune function is a significant consequence of yo-yo dieting. The restrictive nature of many diets often leads to inadequate nutrient intake, which can compromise the body’s immune system. Proper nutrition is essential for maintaining a strong and resilient immune system that can effectively defend against infections and illnesses. When you cycle between restrictive eating and overeating, your body may not receive the necessary vitamins, minerals, and antioxidants it needs to support optimal immune function. Inadequate intake of key nutrients like vitamin C, vitamin D, zinc, and iron can weaken the immune response and make you more susceptible to infections. Additionally, rapid weight loss and nutritional imbalances can contribute to increased stress levels, which further suppress immune function. It’s important to prioritize a well-rounded and balanced diet that includes a variety of nutrient-dense foods to support your immune system. Including immune-boosting foods such as fruits, vegetables, lean proteins, and whole grains can provide the necessary nutrients to strengthen your immune response. Regular exercise, stress management techniques, and adequate sleep also play important roles in supporting immune function. By adopting a sustainable and nourishing approach to eating, you can help maintain a robust immune system and protect your overall health.

Loss of Body Trust

Loss of body trust is a significant consequence of yo-yo dieting. Constantly subjecting yourself to restrictive eating patterns can disrupt your connection with your body’s natural hunger and fullness cues. By following external rules and restrictions imposed by diets, you may become disconnected from your body’s innate wisdom and ability to regulate its own nourishment. Over time, this can erode your trust in your body’s signals, leading to confusion and uncertainty about what and how much to eat. The reliance on external guidelines can override your body’s natural ability to determine its nutritional needs. This disconnection from your body can perpetuate a cycle of dieting and overeating, as you may struggle to recognize and honor your true hunger and fullness cues. It is important to cultivate a sense of body trust and reconnect with your body’s signals. This can be achieved by practicing mindful eating, tuning in to your body’s sensations, and listening to its cues of hunger, fullness, and satisfaction. Building a healthy relationship with food involves embracing a non-diet approach that prioritizes self-care, nourishment, and intuitive eating. By fostering body trust and honoring your body’s needs, you can develop a more sustainable and positive relationship with food and yourself.

Negative Impact on Self-esteem and Body Image

Yo-yo dieting can have a significant negative impact on your self-esteem and body image. The constant cycle of weight loss and weight regain, along with the accompanying feelings of failure, can take a toll on how you perceive yourself and your self-worth. The relentless pursuit of a specific weight or appearance can create an unhealthy obsession with body image, leading to feelings of dissatisfaction and inadequacy. Each time weight is regained, it can reinforce negative beliefs about your body and contribute to a poor self-image. Comparisons to others or societal ideals can further exacerbate these feelings of self-doubt and insecurity. The negative impact on self-esteem can extend beyond physical appearance, affecting other areas of your life such as relationships, career, and overall well-being. It is important to remember that self-worth and confidence should not be tied solely to external factors like weight or appearance. Embracing a body-positive mindset and cultivating self-compassion is crucial in breaking free from the cycle of yo-yo dieting and fostering a positive self-image. Focus on your strengths, practice gratitude for your body’s capabilities, and engage in activities that promote self-care and self-acceptance. Seeking support from therapists, support groups, or body-positive communities can also provide valuable guidance in building a healthier and more positive relationship with your body and yourself.

We want to tell you what you may not yet know: It’s because your body is lacking a certain chemical called serotonin. Serotonin is your body’s naturally occurring “feel good” chemical, and when it’s at the level it should be, it makes you feel happier, calmer, and more emotionally stable.

Your brain is a complex organ and the way it functions is incredibly important to your overall health. If your serotonin levels are low, you may experience feelings of depression, anxiety, and even suicidal thoughts. Luckily there are things we can do to boost our serotonin in easy ways such as diet, stress management, and exercise. So without further ado (and in no particular order), here are 10 ways to increase Serotonin from our team!

Pay Attention to your Caffeine Intake 

So we’ve got some news for you.

You might want to sit down for this one because it’s a biggie.

The secret to boosting serotonin levels? CUTTING BACK ON YOUR CAFFEINE INTAKE.

If you’re like most of us, you probably thought the answer was more caffeine or at least a different kind of caffeine. But that’s not the case! The thing is, if you rely heavily on caffeine then it’s more likely that you could go into a caffeine withdrawal, which drains your serotonin levels and makes you feel low mood and depression. So if you notice that your mood has been declining lately, it might be time to decrease your caffeine intake.

Get Enough Sleep

You can be as energetic, perky, and alert as you want to be—and it’s all thanks to a healthy dose of serotonin!

Serotonin is a chemical that helps control your moods, energy levels, and appetite. When your serotonin levels are high, you’re happier and more energetic. But when your serotonin levels are low, it can lead to feelings of depression and fatigue.

And what causes this imbalance? It has been shown that chronic sleep deprivation can lead to low levels of serotonin in the brain. So if you’re not sleeping enough (or at all), those disturbances in your sleep cycle can lead to low serotonin levels—and that makes it hard to feel motivated or energetic enough to do anything worthwhile!

But there’s good news: getting enough sleep every night will help restore those normal levels of serotonin so you can be perky and alert all day long!

Incorporate a Probiotic

We’re going to tell you something that will blow your mind: 95% of the body’s serotonin is produced in the gut.

Wait, WHAT?

It’s true. The serotonin that makes us feel good comes from our gut. So we need to incorporate ways to increase the beneficial bacteria found in our gut, known as probiotics.

You could either do this through supplements or by consuming foods rich in probiotics—like yogurt or kefir or kimchi or sauerkraut. You can also get it from eating fermented foods like kombucha and miso soup, which are also super helpful for your immune system!

Exercise

Exercise is one of the best ways to boost your serotonin, and it’s good for so many other things too! We know that exercise can lift your mood, improve your sleep and reduce stress. It also helps you to lose weight and improves your performance at work.

Exercise releases serotonin, but it also releases endorphins and enkephalins (peptides related to the endorphins, with similar physiological effects.). These chemicals help elevate your mood and make you feel happier.

It’s important not to get stuck in a rut with your exercise routine—find something that you enjoy and stick with it! Aerobic exercise such as walking, running, cycling, or swimming is the best way to boost serotonin levels quickly. The idea is to work up a sweat and raise your heart rate—you’ll feel great afterward! Try to fit in at least 30 minutes of aerobic exercise daily.

Stress Management

The perfect way to manage your stress is by finding a way that works best for you.

It’s easy to get caught up in the busyness of life and forget to take some time for yourself, but it’s important to remember that there are many ways to manage stress.

The most common ways people try to relieve their stress are meditation, mindfulness, and exercise. These activities help us slow down and take time out of our busy schedules to focus on ourselves. This is extremely beneficial in reducing chronic stress levels and increasing serotonin production which helps regulate moods, appetite, sleep patterns, etc.

Chronic stress can impact serotonin production negatively and impair the function of serotonin receptors which can lead to depression or anxiety disorders so it’s important not only that we find a way that works best for us but also that we stick with it!

Daily Sunlight

Getting some sun is one of the easiest things you can do to boost your serotonin levels.

One of the most important benefits of getting some sun is that it helps your body produce vitamin D. Vitamin D is important for many processes in your body, especially the absorption of calcium and phosphorus from food.

Unfortunately, most people don’t get enough sun to produce adequate levels of vitamin D. In fact, 42% of Americans are deficient in this crucial nutrient.

It only takes 10-15 minutes of sunlight a day to produce adequate vitamin D and most people. If you’re prone to sun damage you could also get your vitamin D in with supplements. It’s best to get some sun during the morning when the UV rays are less intense. You don’t want to burn your skin and increase free radical damage.

Eat Nutrient Rich Foods 

There’s no denying it: a happy body is a healthy body. And one of the best ways to keep your body happy is by eating good, nutritious, healthy food.

We’re not just talking about eating chicken noodle soup when you have a cold or grabbing a bite to eat at the end of a long day—we’re talking about eating foods that are specifically designed to boost your serotonin levels and keep you feeling great.

Serotonin is an essential neurotransmitter that controls many critical functions in your body, including mood and sleep (which we’ve mentioned above). When your serotonin levels drop too low, you may experience symptoms like depression, anxiety, and insomnia. Foods that can increase serotonin levels include eggs, cheese, turkey, nuts, salmon, tofu, and pineapple. 

Give and Receive Hugs and Touch

Sometimes, you just need a hug.

We all need hugs sometimes—and luckily, we can boost our serotonin levels by receiving them! When we’re hugged or supported by others, it can help influence the production of serotonin in our bodies. Serotonin helps us feel happy, calm, and confident. When serotonin flows freely, we feel good about ourselves — and the opposite is true when this hormone is absent.

So if you’re having a bad day, give your friends and family some love. It’s good for them too!

Adaptogens

Adaptogens are a group of plants that help your body stay balanced. They can help with the production of chemicals in your body, as well as the way your body reacts to them. Adaptogens are especially good for people who struggle with stress, anxiety, and depression.

Ashwagandha is an adaptogen that has been used for centuries by Ayurvedic healers in India. It helps boost serotonin production and has also been shown to improve focus and memory.

Ginseng is another adaptogen that has been used for thousands of years in China (it’s still considered one of their “five treasures,” along with rice, wheat, tea, and silk). Ginseng increases energy levels by boosting blood flow and decreasing cortisol production—a hormone linked to the stress response.

Try a Massage

A massage is more than just a way to relax and destress. It’s a way to treat your body and mind at the same time. This could possibly be the most fun way to increase your serotonin levels!

Massages have been shown to increase dopamine, oxytocin, and serotonin levels—all of which are important for your mental health. You’re not only treating yourself with a massage; you’re treating your mind as well.

So why wait? Treat yourself today with a massage!

Breathe

First thing when waking up, it’s important to just breathe. Before all the hustle and bustle that’s in front of you, focus on the moment. This could be through meditation or prayer, whatever works for you. Practicing this ritual every morning will put you in a healthy mindset and help you stay calm and relaxed for the day ahead.

Reflect

Every day is brand new and filled with opportunity. Start your morning by visualizing how you want the day to go. What are some goals that you would like to accomplish throughout the day? Be inspired by what drives you. Try reflecting on the good things you have right now in your life. Gratitude is a big step in creating a healthy life.

Go Technology free

Sometimes checking social media or emails can stimulate negative thoughts and emotions. Before checking your devices (we wrote an article about 10 ways to digital detox), take the time to be hands-free. It’s especially important for our minds to be refreshed and clutter-free in the a.m. so that we can have a happier day. Save yourself some stress by giving yourself time to just be. Invest in some healthy habits that will feed your mind and soul.

Exercise

Exercising in the morning is a great way to have a healthy start. This will get your blood pumping and creative juices flowing. You will feel more energized and prepared to take on the day ahead. Starting your day on the right foot encourages a day filled with healthy habits. Studies have shown that morning exercise will ultimately boost your mood, help you sleep better at night, and more.

Healthy Breakfast

We’ve all heard that food is fuel, so start your morning with a nutrient-rich breakfast. By doing this, you’ll rev up that metabolism and have the energy needed for a productive day. You’ll immediately feel the benefits that a healthy breakfast provides for the body. Pressed for time? Check out these healthy options that take 5 minutes or less!

Journal

You’d be surprised how much writing can impact your mental health for the better. Writing or journaling can be great for anxiety, depression, and overall stress. Had a rough night? Wake up and refresh your mind by venting your concerns on paper. This will help keep your mind healthy by having a stable outlet for the positive and negative experiences that come along in life.

Hydrate

Skip the coffee and as soon as you wake up and opt for H2O. You want to rehydrate that dehydrated body that’s been asleep for a while. This practice will fuel your brain and help you function throughout the day. Drinking alcohol the night before? Hydrating with water the next morning will help your system flush out toxins and keep you healthy.

Stretch

Wake up your body by stretching right when you get out of bed. This will immediately improve blood flow and unwind those tight muscles from sleeping for hours. It’s important to stretch for a day ahead filled with activity and tasks. You’ll feel more energized and improve your overall health.

Sunlight Exposure

There’s something about Vitamin D that gives the body an energy boost. Getting outside, even just for a little, improves mood, can reduce overall stress, and more. Take your breakfast out on your porch or backyard patio and just take in the sun’s natural medicine. Especially if you’re stuck in an office all day, give yourself some sunlight in the morning and reap the benefits.

Shower

It’s no surprise that showering is healthy, but it’s also a great way to wake up in the morning, especially for those who struggle with the early hours. And if you splurge in cold water towards the end of the shower, it can help you stay alert during the day. Morning showers can also decrease stress and improve immune function. In addition, some of the best ideas are thought of in the shower!

Reading

If you enjoy reading your timeline on Twitter and being able to refresh to see tweets of the latest news and drama then maybe it’s time to swap tech for a good book. When was the last time you were excited to go and browse through the pages of a new read? Reading can also benefit your health, see why here. The best part? You can lose yourself in a good story anywhere in the same way you would a phone. 

Learn a New Recipe

Normally one would just Google a recipe for the evening but when was the last time you dusted off those cookbooks gifted to you by a friend, family member or that was just laying around? Brush up on your skills in the kitchen by grabbing a cookbook and learning a new dish or cooking technique during a technology-free evening. The best part? Cooking at home can be beneficial to you as well.

Reconnect with a Family Member

When was the last time you called your grandmother? Or take your sibling to have lunch and share the best part of your week? With a fast-paced lifestyle and busy work week, it can be easy to lose yourself and lose touch with family. Drive to see them, pick up lunch, and share your life with them. Don’t let your phone get in the way of quality time.

Go For a Walk

With Spring upon us, the Sun is out and ready to shine some much-needed Vitamin D on everyone in its rays. Instead of opening the blinds and just admiring from the sidelines, lace up your sneakers, put on your favorite workout gear and go for a walk. The fresh air and endorphins from moving your body will put you in a better mood than your phone ever could. (plug for walking article) 

Self Care Session 

When was the last time you did something nice for yourself? Put your phone on “Do Not Disturb” mode and find what makes you happy. Whether that entails a candlelit room and a bath bomb, a trip to the grocery store in silence, or a quiet meditation session. Find ways to make meditation easier here. 

Find a Free Workout Class 

If you’re feeling like you’re in a workout slump and want to shake things up in your exercise routine maybe it’s time to give a trial run to something out of the ordinary. Have you wanted to try a spin class, pilates, or a high-intensity workout class? Some establishments have a free introductory class that gives you the opportunity to find a new way to move your body.

Plan a Picnic 

What better way to take advantage of a beautiful day than to assemble some finger foods, a charcuterie board, and a bottle of something bubbly to watch some people at the park. This is a great way to spend some time outdoors and away from your phone. 

Journaling

Sometimes we need to reflect on our daily lives and get our feelings out of our mind. Journaling can be an extremely helpful tool to channel our feelings, express gratitude, and take a step back to evaluate ourselves. This would be a wonderful way to replace some screen time and you can even read up on the benefits of journaling here.

Plan a Pool Day 

Spring is here which means Summer is coming soon to bring in sunny, scorching weather for all Houstonians. Give your air conditioner some time off, break out the sunscreen and cool off at your closest pool. You can even organize for a few friends to come and join for some quality time with some of your favorite people.

Rock Climb Session 

If you’re looking for something to switch up your hobbies, perhaps a session at a rock climbing gym would be the perfect addition to the mix. The best thing about a rock climbing gym is that you get a controlled environment with professionals to learn something new. Also, you’ll be too focused on your next step and hand position to worry about your phone.

While the COVID-19 pandemic will not end on January 1st, there are a lot of things to look forward to in 2022! Whether you lost your job and had to move in with your parents to make ends meet, or started a new job that you love, there are still ways to find things to be grateful for. Making a gratitude list at the end of every day or even every week can help to boost not only your confidence, but also allow you to better reminiscence and remember your day. It can allow you to relax and let go of all of the pent up negativity that you have been harboring. 

While you may not have all of these 10 things to be grateful for this year, take the time to appreciate the things on this list that you can check off.  Now, let’s take a look at some of the things that you can be grateful for this holiday season, regardless of your situation. 

1. Having a roof over your head

Even if you lost your job, had to move out of the apartment that you rent with your own money, and had to move back in with your parents or with friends; you still have a roof over your head and you should be thankful for it. I’m sure it gets frustrating to have to be back under your parent’s and their watch, however, there are people that are currently homeless and would do anything to have the type of support that you are receiving from your loved ones.

2. You have food to eat

Again, this is another simple need for people, however, something that a lot of people take for granted. Food may seem like any other necessity that most people fail to consider is something that a lot of people in the world are struggling to get. Due to the pandemic, many soup kitchens and homeless shelters have had to be closed and those that were relying on those places to get a warm meal aren’t even getting that anymore. In addition, food banks nationally are seeing a record number of people lining up for food during these difficult times. If you need help finding food- please use this great resource by Feeding America.

3. Having a job that pays you

While many people are struggling to get work because they were laid off and many companies and stores aren’t hiring new employees due to the pandemic, if you have a job that pays you money, and you are complaining about having to work, it is definitely not fair to those that have no job and no means to support themselves. Taking a moment to be thankful for the fact that you can still provide for yourself and your family, especially during these difficult times, is crucial.

4. You have people that love you

Whether you live with them, don’t live with the, speak to them frequently, or don’t get to speak with them frequently, there are still people out there who love you and want the best for you. People that are constantly thinking about you and your wellbeing and are hoping that whatever you’re doing right now, you are happy, safe, and content with your life. 

5. Good health

While this might be a hard one for a lot of people to be thankful for, if you were one of the many people that contracted the virus and was able to fight and beat it, then there’s something for you to be eternally grateful for. Along those lines as well, if you’re one of the lucky ones that have not contracted the virus at all, you are also extremely lucky! Millions of people lost their battle with this virus this year and were not even lucky enough to be surrounded by their loved ones as their final moments grew near. Please, if there’s at least one thing that you can give thanks for this holiday season, consider it to be this one. 

6. Time to relax

Because we are approaching the end of the year, you’re allowed time to take off and spend it however you’d like. In any way that will help you best relax and enjoy the moment. Even if you’re struggling to meet deadlines or finish your school work, afterwards, you can relax! 

7. Furry friends

Again, some things that people take for granted are their pets. While you may be taking them on walks daily and petting them, you should also be grateful for their undying love for you. They live their entire lives knowing only you and the amount of love that you pour upon them. They can make our entire days better just by being there with you. 

8. Technology

Now more than ever we should be grateful for technology! It has allowed us to stay in touch with our family and friends no matter where in the world we are. Because of the pandemic this year, technology has become an increasingly important need for us. Everything that we do requires some piece of technology; from talking to our family/friends/colleagues to doing work for school or our jobs! Technology has gotten us through so much this year.

9. Things that allow us to escape-even for a moment

With everything going on, it’s nice to take a moment and step away from the craziness. For most people that can be listening to their favorite music, watching their favorite movie or tv show, going for walk outdoors, or even reading their favorite books. But this escape, however small, makes the world of difference and allows for people to relax and put their minds at ease.

10. Yourself

No matter what hardships you faced this year, you should be grateful for yourself. For all of your hard work, unwavering optimism, and just your ability to get through it all. It has been an incredibly tough year and without your perseverance and determination to complete it, you wouldn’t be where you are today. You made it through 2020, a year that will undoubtedly make the history books!

It’s easy to get lost in a sea of information about other people’s lives. You might be scrolling through your news feed and see someone who just got engaged or had a new baby—and you might feel like you need to be there too! Or maybe you’re looking at someone else’s vacation photos from exotic locations and start feeling like your life isn’t as exciting as theirs. But here’s the thing: everyone experiences different things at different times. Some people have children young or early in life; others wait until their 30s or later (or not at all). Some couples get married right out of college; others may wait 20 years before tying the knot (or never do). And some people live in big cities while others prefer small towns

Here are ways that social media can affect your mental health. 

• It’s Addictive: While many would disagree that internet and social media addiction is a thing, there has been evidence that both exist. Based on a review study done by Nottingham Trent University, they found that people tend to go through a sort of withdrawal from social media. According to Swansea University, when individuals stop using social media, they experience minor physiological effects. 
• Ensures Feelings of Sadness: A study done years ago found that Facebook was linked to less happiness and life satisfaction, thus creating the idea that the more social media we use, the less happy we will become. Another study concluded that social media is linked to greater feelings of social isolation. When looking at how many people used social media sites like Twitter, Instagram, Facebook, Snapchat, etc., they found that the more time people spent on these apps, the more they perceived themselves to be socially isolated. Being socially isolated is one of the worst things we can experience physically and mentally. 

• Comparison is mentally unhealthy: A lot of the reasons why people feel socially isolated from social media is because of the ‘comparison factor.’ This means that people depend on comparing themselves to others as they scroll through their social media and judge themselves about how they do not measure up. A study showed that people who are on social media tend to compare posts in an “upward” or “downward” direction. They feel that they are either living better or worse than their friends and the people they follow on social media. The study also showed that both the upward and downward direction of thinking made people feel worse because it made them feel bad from both angles. 
• Jealousy: It is normal to feel jealousy when you see people on vacation or watch them get a new puppy or a new car, which is something that social media has a multitude of. It is an open space to share all the good that happens in someone’s life. However, studies have shown that social media triggers feelings of jealousy. According to research found by ACADEMIA, “the magnitude of envy incidents taking place on FB alone is astounding, providing evidence that FB offers a breeding ground for invidious feelings.” They continue by stating that feeling jealousy can be a vicious cycle. 
• Body Image: While some of us may enjoy the funny and silly filters that social media is known to have, it can be detrimental to our mental health. People believe that there is an unspoken rule that to post or even be on social media, you have to be and look perfect when that couldn’t be farther from the truth. Social media is to have fun and connect with friends and family, but over the years has turned into a competition on who looks better, whose life is better, and more. As stated previously, comparison and jealousy are common feelings for social media users. Because of this, people believe they have to look a certain way to gain a lot of likes and followers, which can be dangerous for their health and safety. Sometimes we forget that not all our followers are our friends, and while it is okay to follow and have followers you may not know, it is important to remember that what you see on a screen is not a representation of who you are. 

1. Fear of gaining weight 

The fear of gaining weight is a characteristic sign of Obesophobia, an anxiety disorder that involves an intense fear of gaining weight or getting fat. Over time, one might develop Anorexia Nervosa, characterized by a distorted body image, with an unwarranted fear of being overweight. Individuals who have this fear will constantly view themselves as overweight even if they may be severely underweight. Repeatedly weighing oneself and trying to hide one’s body with loose clothing are also signs of an eating disorder that play into the fear of gaining weight. Anorexia nervosa is not really about food but rather equating self-worth with the thinness of their body and the only way to control that perception is through eating or rather choosing to not eat. 

2. Binging and purging 

Binging and purging can be used together or separately in eating disorders. Bulimia nervosa is characterized by both while binge eating disorder typically only includes binging. Those with bulimia will try to avoid eating in public and often eat in secret so that no one may witness their purging. Sometimes, people with bulimia will also abuse laxatives or weight-loss supplements in order to rid themselves of the food they have ingested. Binge eating disorder is also accompanied by feelings of shame and embarrassment over the inability to stop eating and resist the urge to eat more. One overlooked sign of binging and purging is called Russell’s sign, the name for calluses on the tops of the knuckles from induced vomiting. These calluses develop from repeatedly scraping the knuckles on the incisor teeth from producing the gag reflex. 

3. Obsession with being healthy

In an attempt to strive for health, individuals can actually harm their health. Having an obsession with being healthy can lead to an eating disorder known as orthorexia, an unhealthy focus on eating in a healthy way. Those with orthorexia have a preoccupation with dieting and tracking nutrient intake. Checking the nutrition label or ingredient list, cutting out entire food groups such as carbohydrates, and having an unusually high interest in what others are eating are all signs of orthorexia. Ironically, registered dietitians or nutritionists are the highest risk population for orthorexia because they are constantly exposed to information about diet and health. 

4. Extremely picky eating 

While picky eating is normal in children and some adults, having extreme aversions to a wide variety of foods is not typical. In fact, severely picky eating behaviors can be a sign of the eating disorder known as avoidant restrictive food intake disorder (ARFID) or formerly known as selective eating disorder. This eating disorder is not associated with the fear of weight gain or body image issues like many other eating disorders are. Those with ARFID restrict their food intake so badly that they become deficient in most nutrients and have a significant weight loss from lack of calories. 

5. Saving calories for beverages or alcohol

Recently, a new diagnostic term has been added to the plethora of eating disorders which describes individuals who save their calories for alcohol consumption. This new term is called drunkorexia, a non-medical slang term that refers to restricting food calories to compensate for the calories consumed from drinking alcohol. It is common for other eating disorders to avoid the consumption of high-calorie beverages as these are seen as “empty calories” but drunkorexia works in the opposite manner by inviting the consumption of high-calorie alcohol drinks and instead avoiding all solid food. Drunkorexia is a double-edged sword because not only is it an eating disorder, but it is also a substance abuse disorder. 

6. Cravings things that are not considered foods

People may be concerned or ashamed of craving things that are not considered foods such as hair, dirt, and chalk but this behavior is actually a diagnosable eating disorder known as pica. The urge to eat non-food items can be caused by malnutrition and is the body’s way of trying to correct a nutrient deficiency. While pica is more common in less developed countries, it can still occur anywhere a nutritional deficiency exists. Pregnant women are at a higher risk for developing pica since nutrient deficiencies occur more commonly during pregnancy, especially iron deficiency which is a leading cause of pica. 

7. Chewing and spitting up food

Chewing and spitting up or regurgitating food is a sign of the eating disorder called rumination syndrome. Unlike purging, this form of regurgitation is not associated with feelings of embarrassment, anxiety, or disgust. The spitting up of partially digested food is unintentional and is a reflex malfunction caused by a psychological condition. Breathing exercises and reversing the habit of regurgitation through behavioral therapy are the two ways to recover from rumination syndrome. 

8. Eating large amounts of food only at night 

Night eating syndrome is an eating disorder identifiable by the consumption of large amounts of foods only at night paired with insomnia. People with night eating syndrome feel an undeniable urge to eat after waking up from a restless sleep and they will not be able to go back to bed until food is consumed. Depression and anxiety are also common in people with night eating syndrome and can often heighten symptoms of these conditions. It can be difficult to know if someone is suffering from night eating syndrome since the behaviors occur when everyone is asleep, but looking out for a decreased appetite and fatigue during the day can be a sign of this eating disorder. 

9. Complaints of stomach cramps 

Complaints of stomach cramps or other gastrointestinal-related issues are common signs of an eating disorder. Of course, stomach cramps can be produced by countless circumstances but when this sign occurs in conjunction with other eating disorder behaviors, it may be a cause for concern. Having unusual eating patterns disrupts the body’s normal digestion, so it is typical for GI issues to result. Stomach cramps are not necessarily diagnostic for any single eating disorder so it can be difficult to identify the specific problem. All the fancy labels and categories for eating disorders can be great for people looking to find an answer to their health problems, but for those who lack the strong signs of specific eating disorders, labels can be frustrating. For those who do not fall under a specific eating disorder, do not worry because thousands of people struggle with atypical eating behaviors, and because of this other specified feeding or eating disorders (OSFED) has become a category for those who feel lost. 

10. Excessive exercise 

Exercise is great for health, but like all things, it should only be done in moderation. Excessive exercise is often paired with disordered eating in order to lose weight quickly and achieve an “ideal” body. Many people use exercise as permission to eat and feelings of guilt will emerge if not enough movement is done. Others use exercise as a form of purging in which calories are burned or removed as soon as they are eaten. Those who compulsively exercise may show signs of discomfort with inactivity, injuries, and secretive exercise. Exercising too much can lead to fatigue, muscle weakness, feeling faint or dizzy, and menstrual irregularities all of which are not good for health. 

Eating disorders are serious mental conditions that can take years of conditioning to develop and perhaps, years of treatment to recover. However, eating disorders are treatable and most importantly, preventable, unlike many other psychological disorders. If you are struggling with an eating disorder or know someone who is, you are not alone. Remember that an eating disorder is not anyone’s fault and it can be managed.

• You’re not quite where you want to be in life. Maybe you have big dreams but you haven’t yet achieved them. Or maybe you don’t feel fulfilled with your life as it is now. Hiring a life coach can help you understand what you really want in life and help you develop a plan to make it happen.
• You want to make a change in your life but you just don’t know how to start. If you’re trying to make a big change in your life but you’re having trouble getting started, hiring a life coach can help. Your coach will with you do come up with an action plan that will get you moving in the right direction and get you excited about making positive changes in your life.

• You struggle with motivation and self-discipline. Many people find themselves struggling to overcome a lack of motivation in their lives and accomplishing their goals. Life coaches can help you develop the discipline and motivation you need to make positive lifestyle changes and take your life to the next level.
• You’re struggling with stress or anxiety. Life is stressful for many of us, but we can find ways to cope and improve our lives. If you have a chronic condition, a job that’s unfulfilling, or you’re dealing with an illness or crisis, a life coach can help you find ways to cope with stress and deal with the difficult situation in a positive way.
• You’ve tried everything and nothing has worked. If you’ve tried traditional self-help techniques but they haven’t worked, it might be time to hire a life coach. A life coach can sit down with you and understand your situation and help develop a strategy that will help you achieve your goals.
• You are looking for an accountability partner who will help you stay the course. Sometimes it’s helpful to have someone to help keep you accountable and motivated when you feel like giving up. An experienced coach will help you stay focused and follow through on your goals, so you don’t give up before reaching your destination.
• You’ll have someone to help you see things in a new way and get unstuck. You’ll have someone to keep you on track, help you get unstuck, and support your success. A life coach will help you define what success means to you. A good coach will provide tools that can help in all areas of life, not just business or career related issues.
• A good life coach will make sure that the decisions you make are based on your values and priorities, not just what makes sense at the moment. Your coach will help you set goals that are meaningful, achievable, and measurable. They will help you develop strategies to achieve your goals and make sure they are realistic. The beauty is that they will not tell you what to do, but help you build your confidence and self-esteem so that you are more effective in making decisions on your own. Coaching is a partnership between coach and client. Both have to be invested in the process for it to work effectively.

Here are 10 things you can expect from a life coach

By now you’ve probably heard enough to know what a successful life coach can do to help motivate you to achieve your personal and professional goals- but you may be wondering what life coaching actually is. Learning what to expect from a life coach is an essential first step in determining if this kind of coaching is right for you. Let’s take a look at some of the most common things you can expect from a life coach and how they can help you get the results you want:

1. Help you name your fears and teach you how to use them as a superpower
2. Holds a safe, accountable space for you to express yourself
3. Highlight your values and deep desires, and coach you on how to live from a place of alignment
4. Help you build your confidence
5. Point out your blind spots
6. Question your limiting beliefs
7. Come up with an action plan to achieve your goals (both professionally and personally)
8. Help you push past roadblocks that have been holding you back
9. Find more happiness and fulfillment in all areas of your life
10. Helps you reach your full potential

Get active.

A major way to reduce stress is by taking a short break for some form of physical activity. Physical activity can help by sending out endorphins and other important chemicals that help you feel better. A quick workout can also help by forcing you to focus on the current task and forget about small irritations and troubles of the day. You can try various activities that work for you.  Some people find that walking, jogging or running is the best way to relieve stress. Others prefer different forms of exercise such as swimming or cycling. If you’re a beginner, it’s also important to ease into physical activity gradually so your body can adjust to the new demands. Go outside. Spending time outside in nature has been shown to help people feel less stressed and more relaxed than when they spend time indoors. If you live in an urban area, try going to a park or other green space. If you live in the suburbs or countryside, consider taking a walk outside.

Connect with friends and family.

Sometimes when you’re feeling stressed, you just need to talk to somebody. Take a break and hang out with friends or call up a family member that you haven’t seen in a while. Talking with someone may help you figure out what’s bothering you and how to best deal with it. Solutions can always be found and sometimes we just need a little outside help. You may want to consider getting counseling services if you feel that your stress is severe enough and you don’t have anyone else to talk to. Counseling can help you learn how to deal with stress in a healthy way, as well as find solutions for any problems that are contributing to your anxiety.

Maintain a healthy diet.

Keeping up with a proper, well-balanced diet can help reduce stress and keep you in top shape. Consuming sugary, fatty foods or even caffeine can compound the effects of stress. Try to eat a variety of fruits and vegetables for snacks and meals. Fish provides plenty of omega-3 and can be very beneficial as well.

The key is to make sure that you are getting everything your body needs, including plenty of protein and fiber. You can also try some herbal teas or supplements for added benefits.

Listen to music.

Listening to music can easily turn your mood around. Throw on your favorite song and dance around the room. Listening to music also helps your body to release endorphins which help you feel less irritable and cranky. If you are feeling stressed, try listening to music that has a calming effect. The right song can make all the difference in helping you to relax and unwind. Classical music is a great choice to help you relax. You can also try listening to some soft instrumental music which helps you clear your head and focus on something other than your current stressor.

Take some personal time.

Last but not least, take a break to focus on yourself. Meditate and reevaluate your situation. It can help you refocus on your task and also look for a solution to a problem you might be experiencing. You could even watch one of your favorite tv shows or a video on YouTube. It’s important to take some time for yourself so you can recharge and be ready for whatever comes next.

Next time you’re feeling stressed, try one of these methods and know that it’s never the end of the world to take a break once in a while.  If you can’t find the time to step away from your work, try to remember that stress can cause serious health problems. Taking a break from time to time will help you feel better and also make sure that you’re doing your best work when it counts.

These are just a few ways that you can relieve your stress. You should try them out and see what works best for you. There’s no right or wrong way to go about it. Just make sure that whatever method you choose helps you relax and feel better!

1. Helps fight fatigue

One of the most popular self-care practices is establishing a proper sleep routine. It can be easy for life to get in the way of good sleep, staying up late to reach deadlines, or waking up super early for work, but it is important that rejuvenating sleep is attained to maintain a healthy wellbeing. One study showed that by extending the hours of sleep by just 1 hour a day for a week for healthy individuals, major results of reduced fatigue and increased vigor were achieved. To read more about the health benefits of sleep and why a sleep schedule should be incorporated into your self-care routine, click here. 

2. Helps boost motivation

Motivation can be one of the hardest things to attain and one of the easiest things to lose. Self-care can make it easier for you to become motivated and reach your goals because when you feel good about yourself, you believe anything is possible. One study showed that individuals who had a goal-centered, motivated, mindset were more likely to reach the study’s objective of maintaining blood pressure within normal limits by performing the necessary actions to manage it. This study proves that self-care not only boosts motivation but consequently, also boosts health. The chemical messenger and hormone known as dopamine is released in response to motivation, reward, and pleasure. Dopamine further improves health by helping increase mood, sleep, learning, and attention. To read more about how to increase fitness motivation, one of the hardest motivations to reach, click here. 

3. Heals your relationship with yourself

The whole purpose of self-care is to create a healthier relationship with yourself. But what does a healthy relationship with yourself look like? The answer is increased self-esteem. Self-care gives you a confidence promotion in which you learn to take better control of the choices you make and you receive greater fulfillment in the actions you choose to partake in. One study showed a significant relationship between self-care and self-esteem in the elderly population which arguably, is the population that needs self-care the most due to the number of health problems that can result at an older age. Feelings of self-esteem such as pride can help release serotonin which is a chemical messenger in the body responsible for a wide variety of body functions such as digestion, wound healing, sleep, bone health, and sexual health. Some simple ways to begin building self-esteem are to start saying “no” more which helps you learn assertiveness and to recognize what you are good at. 

4. Decreases anxiety and stress

Practicing self-care has been used for decades to help manage symptoms of anxiety, depression and stress. A survey from 10 different countries reported that the most common self-care practices to manage anxiety and depression were taking herbal or dietary supplements, mind-body therapies such as meditation, and some exercises. When we are doing activities that make us calm and feel content, our “happy chemicals” are released from the brain. One of these happy chemicals are called endorphins which are released in response to pleasurable activities such as exercise, massage, and sex. Endorphins have been shown to decrease depression, anxiety, improve self-image, and contribute to weight loss. 

5. Strengthens social connections

By becoming confident in yourself and taking care of your own needs first, you are able to meet the needs of others and strengthen social relationships with family, friends, and coworkers. Oxytocin, the love chemical, is released when we feel love and friendship with others. Low oxytocin levels have been linked to depression and even autism spectrum disorder. Some self-care practices that naturally increase oxytocin levels for improved mood and better health include exercise, massage, music especially when sung in groups and giving hugs or cuddling. So grab a friend or family member, and start practicing self-care together because working with someone you care about might be more beneficial than being alone.

• Breathe: Regulating your breath is paramount to reducing your anxious heart rate.  By taking deep inhales and exhales, you are sending fresh oxygenated blood to your brain for clearer thoughts, while simultaneously reducing your heart rate.  Remember, breathing is closely related to emotions, memories, thoughts, physical symptoms, sense of self and even personality.

• Actively Switch Up Thoughts: You’re allowed to change the channel in your brain and switch from a doomsday movie to a positive, uplifting one.  If you’re particularly stressed, think back to a funny thought to help break the pattern to find your zen.

• Be Grateful:  If you wake up every morning and think about all the good things in your life to be grateful for, it’s easier to stay focused on the positive and stay happy!  Similarly, writing down everything good that happened during your day in a journal before you go to sleep will enable your subconscious to remember these fond memories as you drift off to sleep. We wrote an article about the health benefits of journaling here.

• Eat Nutritious Foods:  Nutrition is the most important aspect in impacting your blood sugar, hormone balance, moods, energy, emotions, and cognitive ability – so steer clear of processed foods.

• Be Active:  This is essential in remaining relaxed, happy, and healthy.  Not only does exercise regulate your body’s functions, make you stronger, and keep you happy with the release of endorphins, but it is scientifically proven to sharpen your mind and organize your thoughts – leading to less stress.

• Meditate: Meditation is simply time to yourself to quiet your mind.  Research continues to show that this act promotes a healthy immune system and self-healing abilities.  We recommend going somewhere quiet and closing your eyes for 5-10 minutes a day.

• Sleep:  Studies show that missing a few hours of sleep at night raises stress hormone levels for the entire next day – get 7-8 hours of sleep a night. Read our article on Top 10 Foods to Improve Sleep.

• Take a Day Off:  This tip might be the hardest to do but is so important in maintaining mental and emotional health. Even though you may not be ill in the traditional sense of the word, taking a mental health day to bring yourself some balance is not a bad thing.

• Distract Yourself:  Do something that you love to take your mind off of whatever might be bothering you.  A little bit of distance always helps put things into perspective.
  

• Laugh: Laughter really is the best medicine.  Force yourself to laugh and soon you might actually find it funny.  The more you take things with humor, the easier life will become – and that much more fun!

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