Enjoy lunch in peace: Whatever you do, don’t eat lunch at your desk. One of the worst things you can do is work through your lunch. Set aside at least 25 minute when you are free of tasks to enjoy a nutritious meal. This will give your mind the ability to reset and refresh itself while you are enjoying your favorite healthy meal.
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When you get stressed, your amygdala hijacks the brain into a state of readiness for fighting or fleeing—the fight-or-flight response). This is because the stressors our ancestors faced were more acute and physical (like a prowling lion). When you start to go into “fight-or-flight,” your breathing gets more shallow, your heart beats faster, and your muscles get tense. This response is generally quite rapid and is caused by surges of adrenalin and cortisol coursing through your body. If you practice watching for the first signs of stress (like your shoulders tensing), you can catch the response early in the process, before your brain is completely hijacked.
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When it comes to your yogurt, go Greek! This type of yogurt has double the protein and half the sugar of regular yogurt. Search for a Greek yogurt that has probiotics — special cultures that are great for gut health. Greek yogurt also has less lactose than regular yogurt, which makes it easier to digest. As an added bonus, applying Greek yogurt to your face can help keep you skin healthy, soft and smooth. It helps fight the visible signs of aging and combats skin conditions like acne, rosacea and eczema.
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Did You Know Gratitude Works
Be grateful: Review what you are grateful for. It doesn’t matter if you do it in the morning, at lunch, or in the evening. All that matters is you are specific when you do it – and that you do it once a day. This will help you set your attitude towards a state of abundance and attract more happiness into your life.
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As we age, muscle mass begins to decline about one percent per year. This loss becomes a vicious cycle — loss of muscle means lower metabolism, loss of coordination and balance and the list goes on. Fortunately, combining strength training with a little “magical” by-product of milk (whey protein isolate) can do wonders. Try adding it to a smoothie, mix in some blueberries, and you have a winner! You can find whey protein powder in most grocery or health food stores.
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According to MRI scans, the hippocampus—the part of the brain in charge of learning and memory—thickens after only a couple of months of mindful meditation. Brain-cell density also decreases in the amygdala (responsible for fear, anxiety, and stress). Those physical brain changes can alter your mood and are good for a healthy body.
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As we age, it’s common for brain function to decline. Omega-3 fats, like those found in wild salmon, however, can protect the skin, brain, eyes, heart and joints. The American Heart Association suggests up to 12 ounces of fatty fish per week. That includes salmon, yes, but also mackerel, herring, lake trout, sardines and albacore tuna.
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Strong, healthy relationships are important throughout your life. Your social ties with family members, friends, neighbors, coworkers, and others impact your mental, emotional, and even physical well-being.“We can’t underestimate the power of a relationship in helping to promote well-being,” says NIH psychologist and relationship expert Dr. Valerie Maholmes. Studies have found that having a variety of social relationships may help reduce stress and heart-related risks. Strong social ties are even linked to a longer life. On the other hand, loneliness and social isolation are linked to poorer health, depression, and increased risk of early death.
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The amount of calcium that makes up your bones is the measure of how strong they are. But your muscles and nerves must also have calcium and phosphorus to work. If these are in short supply from foods you eat, your body simply takes them from your bones. Each day calcium is deposited and withdrawn from your bones. If you don’t get enough calcium, you could be withdrawing more than you’re depositing. Our bodies build up calcium in our bones efficiently until we are about 30 years old. Then our bodies stop adding new bone. But healthy habits can help us keep the bone we have.
