Wellbeing is something we all aspire to, but it’s also something that we need to work at.

Fortunately, by simply being mindful and becoming attuned to our five senses, we can learn to improve our wellbeing in all manner of ways.

The link between wellbeing and our five senses

Our brains are responsible for processing the information fed to them by our five senses, and interpreting what we see, feel, hear, taste and smell can have a direct impact on our wellbeing:

Wellbeing and sight

Sight can be linked directly to one of the four main pillars of health – eating well. It’s often said that we eat with our eyes, which is why a plate of different colored foods will be more appealing to most people than a plate containing just one colored food.¹ A study even found that by using brightly colored plates, older people were around 30% more likely to consume a little bit more food!²                     

Wellbeing and taste

Taste and smell are very much linked, with around 80% of what our brain interprets as a taste sensation actually coming from our sense of smell. We are capable of recognizing millions of different odors, but when it comes to taste, without the added clues given to us by sight, smell and texture, we are only capable of distinguishing whether something is salty, sweet, bitter, sour or savory. So how can taste by itself lead to better wellbeing? One way is that people who are sensitive to bitterness are likely to be more selective about what they eat and avoid things higher in sugars and fats, which often have a greater degree of bitterness. Another is that studies have shown that sweet tastes can distract against physical discomfort—think about giving a child something sweet to suck on before an injection, for example.³

Wellbeing and sound

Our ability to interpret sounds alerts us to danger—the beep of a car horn, the shrill of a fire alarm or the siren of an ambulance, for example. Sounds can also be used to assist in healing though, largely because music reduces stress and anxiety. Research has also shown that physical therapy patients recover better when certain sounds are played during various points of their therapy.⁴

Wellbeing and touch

Touch is one of the most powerful tools we have available to us in terms of our own wellbeing. Whether it’s the embrace of a loved one, or the stroke of a pet, the simple act of touch has been shown in studies to lead to a reduction in anxiety and to improve sleeping patterns.⁵

Wellbeing and smell

Smell is not just something that is associated with pleasure or displeasure but can be an early indication of the manifestation of certain health problems. For example, studies have shown that a decline in your ability to smell could be a predictor of Alzheimer’s.⁶ More recently, a loss of smell has been cited as an indication that you may have been infected with the Covid-19 virus.

The link between our senses, and the four pillars of health

We view health and wellbeing as something that can be broadly split into four pillars, with each of them needing to be balanced in order to keep us healthy—our senses are strongly influential in each of them:

Eating well

Sight, taste and smell are all important in ensuring we eat well. From being visually drawn towards colorful foods, to avoiding foods that have gone off and are smelling bad, our sense helps us to get the balanced diets our bodies need.

State of mind

Pleasure can be felt by experiencing human touch, but our state of mind is also influenced by our other senses. Smells can evoke happy memories; sounds can bring us joy and there is nothing better than the taste of a hot drink on a cold day to make us feel comforted.

Staying active

Staying active is important for all aspects of our wellbeing and relying on our senses can make it easier and more enjoyable. Rather than viewing a walk as a chore, you might instead stroll along a seafront or through a forest, allowing your eyes to take in the sights, your nose to take in the new smells and your ears to enjoy the sounds of the birds in the trees.

Nutritional supplementation

With good nutritional supplementation, you can make sure you are consuming everything you need for good health, taking an empowered approach to your nutritional needs.

By remembering the four pillars of good health and being mindful about how your senses can help us experience them to their fullest, you are putting yourself on the pathway to a balanced state of wellbeing.

1. https://journals.sagepub.com/doi/abs/10.1068/p7040 [↩]
2. https://elemental.medium.com/want-to-get-healthier-hack-your-five-senses-ddc9e749c41b [↩]
3. https://books.google.co.uk/books?hl=en&lr=&id=M1kNCgAAQBAJ&oi=fnd&pg=PP1&dq=taste+wellbeing&ots=QMOL9-QtnT&sig=ADjZWhgz6Pl0LfFC_g3CcCy2oQQ&redir_esc=y#v=onepage&q=taste%20wellbeing&f=false [↩]
4. https://journals.lww.com/hnpjournal/Abstract/2004/05000/Vibroacoustic_Sound_Therapy_Improves_Pain.2.aspx [↩]
5. https://search.informit.org/doi/10.3316/INFORMIT.421000020411926 [↩]
6. https://search.proquest.com/openview/9bb25f8aec2ed382fcdff8a9db42a32d/1?pq-origsite=gscholar&cbl=31252 [↩]

Gut health has taken center stage in the world of natural health for many years and it is finally breaking into the mainstream - but do you know why gut health matters so much? Our gut houses a tremendous collection of micro-organisms that affect much of our body’s internal activities, from how we digest nutrients to our immune function and even our brain function! Gut health is at the very center of all of these bodily processes so ensuring we have good gut health is very important.

Boosting gut health with probiotics

Probiotics are supplements or food-based products that contain healthy bacterial strains in order to colonize (live in, exist in and interact with) our gut.

The benefits of probiotics are being highlighted in much evidence-based research. They occur naturally in our bodies and are part of the flora of our colons but they often need an extra boost. While the mechanism is not fully understood, probiotics have also been shown to be useful in reducing allergic tendencies ((Yang, Gui, et al. “Treatment of Allergic Rhinitis with Probiotics: An Alternative Approach.” North American Journal of Medical Sciences, Medknow Publications & Media Pvt. Ltd., Aug. 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3784923/)) and some evidence suggests that enhancing an individual’s gut flora has positive effects on skin conditions such as acne, as well as on too much sun exposure and accelerated skin aging. ((Kober, Mary-Margaret, and Whitney Bowe. “The Effect of Probiotics on Immune Regulation, Acne, and Photoaging.” International Journal of Women’s Dermatology, Elsevier, 20 May 2015, www.sciencedirect.com/science/article/pii/S2352647515000155))

Did you know your gut is connected to your brain?

It might sound strange but there is a strong link and there is much research being conducted on the benefit of the gut-brain connection. The gut-brain connection is a concept that connects the microflora in our digestive tract help with our neurological health, including memory, focus and learning, anxiety and depression and stress.

Now that you know why gut health matters, should you take a probiotic?

Certain people should definitely be taking a probiotic supplement at certain times in their lives. If you are on antibiotic medication, probiotics help restore the natural bacteria that the medication might wipe out. Be sure to begin the course of probiotics immediately after the course of antibiotics though as the antibiotics might immediately kill off the good bacteria you’re introducing through supplementation.

If you’re traveling abroad, take probiotics right before and during your trip to help ward off food-borne illnesses or if you think you might have a case of food poisoning when you’re at home, take probiotics to help the good bacteria ward off the bad ones making you sick. Exotic travels aside, people who suffer from a variety of gastrointestinal disorders can benefit from probiotics. Probiotics can help with everything from minor issues with gas or diarrhea, to debilitating conditions like inflammatory bowel disease and Crohn’s disease, to temporary infections from E. coli and H. pylori.

Which probiotic should you take?

Not all probiotics are created equal. In fact, many strains of probiotics are not even capable of surviving the acid and bile of our stomach (the first stop in the digestive tract after the mouth)! Obviously if the healthy bacteria can’t make it beyond the first stop, it really isn’t doing any good, so how do you know if you are taking the right probiotic?

Although there are many species with probiotic activity, most probiotics belong to one of two groups—Lactobacillus or Bifidobacterium. Then there are different species types, such as Lactobacillus acidophilus and Bifidobacterium bifidum. Beyond that, nomenclature is the strain type, such as Lactobacillus acidophilus DDS-1. Many supplements won’t include the strain type, but it is important to know, since different strains serve different purposes.

As a general guide, choose a supplement that has at least seven distinct strains and at least 5 billion colony-forming units, or CFUs. Additionally, live probiotics are the only form that are truly beneficial, since they can colonize and grow in the intestine only if they are alive. It’s common to find supplements that contain living microbes at the time of manufacture. But often there isn’t a guarantee they’re alive by the time you consume them. Check to see if the supplement needs to be refrigerated or if it’s okay at room temperature. Most important, be sure you are buying from a manufacturer that is impeccable with quality.

Doesn’t it feel good when you’ve completed a big project, learned something new, or achieved a set goal?

That sense of accomplishment and fulfilment is a reward that’s attributed to our state of happiness.

Quite often, that’s due to the neurotransmitter dopamine.

Dopamine is one of four neurotransmitters known as happiness chemicals. Along with serotonin, oxytocin, and endorphins, it sends messages throughout the body to the brain, particularly when it comes to feeling happy.

This particular neurotransmitter is associated with reward. It boosts mood and contributes to the excitement of anticipating events (such as looking forward to a date, time with the family, or a vacation).

Think about the things you love to do, the food you crave, and the information you like to learn. The motivation to enjoy these things is pleasure-seeking and dopamine boosts this feeling.

On the contrary, low levels of dopamine have been associated with Alzheimer’s disease, Parkinson’s disease, and addiction (such as gambling, drugs, and shopping). It’s even a main ingredient in medications that support people with ADHD because it can help with focus and attention. Increasing levels of dopamine naturally may help ward off future disease.

To increase dopamine levels in your body:

1. Consume food with tyrosine

Tyrosine is an amino acid that serves as a building block for dopamine. Foods such as seeds, meat, dairy, soy, and beans contain tyrosine and can help boost amounts of the neurotransmitter.

Supplements such as L-tyrosine and L-theanine provide can additional support.

2. Pat yourself on the back

Did you cook a great homemade dinner? Have you reached your goal of running a 5k? Did you receive a compliment on your hard work?

If so, celebrate – get a massage, spend a night watching a favorite movie, or break out the bubbly for a toast and experience higher levels of dopamine as you reward yourself for a job well done.

3. Avoid certain foods

Processed foods, as well as those with high sugar and caffeine content, can deplete dopamine. 

Reduce or eliminate these as much as possible.

4. Get good sleep

Dopamine is an important part of the sleep-wake cycle and is associated with feelings of alertness.

Lack of proper sleep may decrease dopamine receptors and can result in fatigue and an overall sense of feeling tired. Practice healthy sleep habits to support your happiness.

5. Take care of yourself

Self-care is an easy and effective way to raise levels of dopamine. 

Consider what works for you – a warm bath at night? Some quiet time to read and reflect? A hike on your favorite trail?

Among innumerable others, these are all options that can help you manage stress and increase dopamine levels.

An increase in happiness may be more available that you ever imagined. With good eating habits, proper sleep, and the implementation of healthy stress-management tools, you can start increasing your chances of feeling good – starting today.

REFERENCES:

https://www.longdom.org/open-access/happiness-role-of-dopamine-and-serotonin-on-mood-and-negative-emotions-2165-7548-1000350.pdf
https://www.cedars-sinai.org/blog/science-of-kindness.html

Do you feel less stressed after a good run?

How about more grounded during yoga? Or refreshed after a relaxing massage?

That’s because of endorphins.

Endorphins are neurotransmitters (chemicals that send messages throughout the body) released through aerobic exercise and other calming activities with the effect of relieving or reducing pain. They’re a type of peptide (amino acids stuck together) made in the hypothalamus and pituitary gland.

In addition to three other neurotransmitters (dopamine, serotonin and oxytocin), it’s known as a happiness chemical.

What does this mean?

Simple – an increase in endorphins can mean an increase in happiness.

Think of endorphins as your body’s own production of natural morphine. Through activities such as exercise, proper eating and drinking, sexual intercourse and self-care techniques, endorphins release and result in:

• pain relief (both mentally and physically)
• stress release
• a decrease in anxiety
• a sense of pleasure
• increased self-esteem
• an overall sense of happiness

To release endorphins, consider:

• aerobic exercise such as walking, jogging, biking, dancing, swimming, skating and aerobics classes
• having sexual intercourse
• meditating
• yoga
• diaphragmatic breathing (such as on long, slow walks or through breathing techniques)
• getting a massage
• having acupuncture
• eating dark chocolate
• laughing/watching comedic content

Sound doable?

Just keep in mind that balance is key. Too much exercise, extra servings of dark chocolate, and too much sitting on the couch watching funny movies can all have detrimental health effects. Instead of simply going for more, opt for staying balanced.

Are you ready to get (and stay) happy? Then focus on a lifestyle that boosts your endorphins.

REFERENCES:

https://www.parkinsonsnsw.org.au/four-happy-hormones

https://www.ncbi.nlm.nih.gov/books/NBK470306/

If all you need really is love, then oxytocin may be where it’s at.

This neurotransmitter is categorized as one of the four “happiness chemicals” (in addition to dopamine, serotonin, and endorphins) and is known for its link to feelings of love and connection.

Oxytocin is created in the hypothalamus gland and released by the pituitary gland. It’s a chemical messenger, relaying information throughout the body, particularly when it comes to reproduction, bonding, and even giving.

Known as the love hormone, oxytocin is released during events such as:

• birthing (sending signals for the body to start contractions)
• infant/mother bonding (a feeling of attachment through breastfeeding, cuddling, and caretaking)
• romantic relationships
• sex
• hugging
• connecting with others
• giving to others/showing compassion

When thoughts and actions of love are present, this neurotransmitter is released and can result in higher levels of happiness.

To increase oxytocin in your body, try:

• holding hands with your children or spouse
• hugging
• having sex
• cuddling with a pet
• helping someone
• offering kind words of encouragement and/or compliment to someone
• giving to others
• being in the moment and playing with your kids, talking with your spouse, or
• enjoying a meal together without interruption
• ensuring your body is digesting nutrients properly, specifically amino acids as they are the building blocks to oxytocin
• oxytocin nasal spray

Small acts can make a big impact on feelings of love. Take, for instance, the story of 33-year-old Cami Walker and her prescription of 29 gifts.

Cami was diagnosed with multiple sclerosis and dealt with debilitating symptoms and negative thinking after this discovery.

During this time, she was given a unique “prescription” from friend and African medicine woman, Mbali Creazzo. Creazzo suggested that Cami give any type of gift to others over 29 days with sincerity and appreciation in order to boost her connection with others, sense of love, and overall state of happiness.

Cami’s experience was wondrous and yours could be, too. Try giving something of yourself over the next month and take note of how you feel, what you experience, and how it changes you.

Is it time to bond with your kids more? Spend quality time with your spouse? Help out a neighbor? Compliment your coworker?

Think about how you can weave these loving behaviors into your daily life and reap the reward of more happiness.

REFERENCES:

http://www.29gifts.org
https://pubmed.ncbi.nlm.nih.gov/21250892/

Have you been keen to try some new hobbies but can’t find the time?

Well, many people over 50 choose to make time, not simply for the pleasure of trying something new, but for the benefit of their mental health and wellbeing. It’s a brilliant way to make new friends, de-stress and have fun – after all, 50 is the new 40!

Since the pandemic, many people have experienced a shift in priorities, especially regarding their work/life balance. Wanting to protect their mental health or simply to improve their wellbeing, many people have chosen to take early retirement, and those just over 50 have decided to continue newfound hobbies they discovered a passion for while in lockdown.

Whenever you choose to retire, the traditional golden handshake and the gifted carriage clock have long since been carried into the history books, thankfully, along with the misconception that retirement means taking it easy in your armchair and slippers.

Nowadays, retirement can often begin in your fifties and guess what? It’s no holds barred enjoyment from cruising and kayaking to dancing and dominoes, not to mention the more extreme pastimes for the adventurous.

While that may not be the case for everyone, there are plenty of great opportunities to try a new hobby, perhaps something you’ve always wanted to do or explore ideas you never knew existed.

How about trying paragliding, surfing or rollerskating? Or, for those ready to live life in the fast lane, there’s even extreme ironing (yes, it’s a thing) and barefoot skiing!

Whether you’re a wannabe’ Indiana Jones’ or more of an ‘armchair explorer’, we have compiled a list of the Best hobbies for over 50’s with something for everyone.

But first, let’s take a quick look at the benefits.

• Relieve stress and overall wellbeing
• Improve mental health and cognitive ability
• Enhance mental health
• Build your self-confidence
• Make friends.
• Share your skills with others
• Find a new passion
• Hone your current skills
• Create new social connections
• Bring in additional income

From helping to reduce depression to boosting dopamine in the reward system, researchers review how taking up a hobby can positively affect your mental health. But a less obvious recommendation is to ensure you’re still finding time to do the things you enjoy. In fact, research shows that having a hobby is linked to lower levels of depression – and may even prevent depression for some.

Alongside pleasure and motivation, hobbies can also bring other benefits. Physical hobbies can improve your fitness, and others can even enhance your brain function. Research suggests that some pursuits, like playing a musical instrument, can improve your memory, while artistic hobbies, such as reading, board games and puzzles, are reported to prevent dementia later in life.

Best hobbies for the over 50s

Grow your own food

One of the most relaxing pastimes, gardening, is fruitful in more ways than one. A naturally slow process that simply can’t be hurried encourages you to take your time and be at one with nature. It provides a calming effect and a way to connect with nature while working with your hands: It’s beneficial for both mind and body. And don’t be put off by managing a large space; gardening can be done on any scale, from a windowsill filled with kitchen herbs to a backyard vegetable plot; it’s ideal for busy lives and smaller budgets.  

Geocaching

A great hobby for those who love walking and love a little treasure hunting!

For those detailed oriented; Geocaching uses a Global Positioning System (GPS) receiver or mobile device and other navigational techniques to hide and seek containers, called “geocaches” or “caches”, at specific locations marked by coordinates all over the world.
A typical cache is a small waterproof container containing a logbook and a pen or pencil. The geocacher signs the log with their code name and date to prove that they found the cache. After signing the log, the cache must be put back exactly where the person found it. Larger containers such as plastic food containers can also contain items for trading, such as small toys or trinkets.

Foraging

Another great way to enjoy the outdoors, foraging, whereby you source wild food for free, is ideal for those interested in their local flora and fauna while learning about which foods are edible, medicinal and restorative for our mental health and wellbeing.

It’s advisable to go with an experienced and knowledgeable guide for your first few foraging expeditions to make sure what you’re picking is safe and not poisonous. Choose from a menu of wild berries, mushrooms, plants and roots to cook or eat raw. There is likely to be a specialist in your area, and they usually offer small group or 1-2-1 walks. You can also find a range of apps on your phone to help you identify wild foods, and there are also some great pocketbooks you can take with you on your travels.  

Nordic walking

Nordic walking is a specific pole walking technique that harnesses the upper body’s power to turn walking into a workout. It can be adapted for anybody and done anywhere, and you’ve likely seen a group pass you in your local community. There are many Nordic walking groups for all activity levels, from beginners to more experienced walkers. It’s a great activity to meet friends, get the exercise you want and develop your fitness.

Private pilot license

For those keen to reach the heights of adventurous hobbies, getting your private pilot’s license is easier than you think. As a private pilot, you can fly virtually any aircraft, operate in visual flight rules (VFR) conditions, and add additional ratings such as the multiengine or instrument ratings. And a bonus is that you don’t need hundreds of flight hours to complete your training. In fact, it could take you only a few weeks to get the license.

If you’re a keen learner and like a challenge, this is the perfect hobby for you. Plus, you’ll be able to fly off on your travels whenever you want.

Dog sitting

If you’re a dog lover, this is a great way to help others while indulging your passion for pups. Many people work during the day or are reluctant to put their adored pooch in kennels when they want to holiday, so you could turn your affection for dogs into a useful hobby of dog sitting.
How it works is up to you, you can simply walk a doggy each day or offer to pet-sit in the owner’s home while they are on holiday. Alternatively, you can set up a holiday home at your house to accommodate the dogs, which may be more convenient for you. However you set up, remember it’s a hobby, so it should be fun, relaxing and work for you.

Mixology

If you’re a budding bartender or mixologist, you can sharpen your skills with a local class or online tutorials. Plus, there are loads of great books, online groups and events you can attend to learn more about mixing your favourite tipples. This is an ideal way to meet like-minded friends and share your ideas and experiments. Serve up delicious drinks to yourself or your friends, and maybe even show some bartending tricks you’ve picked up along the way.

Gaming and Virtual Reality

You’re never too old to start playing video games, choose from favourites such as Candy Crush, Minecraft, Wordscapes or Flight Simulator Extreme; you can get your armchair kicks however you want. It keeps your mind active and stimulates your senses by developing quick reflexes and response times.

You can even try Virtual Reality or VR, as it has become increasingly popular with people of all ages. Virtual Reality is changing the landscape of the at-home gaming experience as you can travel, experience new activities and transcend worlds all from the comfort of your own home.

Try to beat a world record

How do you think so many people break world records? They often start as hobbies and become a little more competitive to become the best. You could do the same.Do you have an interesting or odd skill? Like limbo dancing or walking like a crab? Perhaps you have a hobby for collecting things? Anything from buttons or insects to trading cards and Barbie dolls. Or maybe you could make the world’s biggest cake? Roundest rubber band ball or longest domino run?

Every hobby can be transformed into a record-breaking success with dedication and imagination. If you have any interesting or weird skills, check online to see if other people have done them and how well they did, then try to beat the record yourself.

Finally, for those who are looking for something completely different and crazily challenging.

Extreme Ironing

It really is a thing: Extreme ironing is an extreme sport in which people take ironing boards to remote locations and iron items of clothing. According to the Extreme Ironing Bureau, extreme ironing is “the latest danger sport that combines the thrills of an extreme outdoor activity with the satisfaction of a well-pressed shirt”. Crazy but true!

Any new hobby you choose to try can significantly improve your mental health and wellbeing, whether you’re over 50 or older. The sooner you make time for hobbies in your life, the sooner you will experience the positive effects on your physical and psychological wellbeing that are widely documented.

If you feel like something is missing in your life, you want to meet new people, make new friends, or you think your mental health declining, it would be worth considering some new hobbies. All that matters is what interests you and what you find therapeutic for your mind and body.

How can developing mindfulness support positive mental health?

Positive mental health is determined by a variety of factors and while it’s impossible to control everything that happens around us, developing mindfulness can be a strong step in the right direction when it comes to experiencing greater happiness and a positive state of mind. 

Why should you eat healthy, high-frequency energy foods?

“If you want to find the secrets of the universe, think in terms of energy, frequency and vibration.” – Nikola Tesla

We’re not just a physical body – scientifically speaking, we’re a source of energy that is bound together by an energy field. Everything with energy vibrates, and the higher the energy, the higher the frequency of this vibration.¹ High-frequency foods help us to increase our natural energy vibration and in doing so, we’re better-able to connect with ourselves and rid our minds of unhealthy thoughts.  Foods with a high vibrational energy include organic fruits, herbs, vegetables and nuts.² By contrast, low -frequency foods, such as meat, poultry and sugar, as well as foods that are highly processed, chemically or genetically altered or contain chemical additives, can result in ill health when eaten in high amounts.

Why is it important to keep hydrated?

Dehydration makes you feel physically unwell and can also affect your mental health.³ The human brain is composed of around 75% water and as soon as this level starts to drop, circulation slows and blood and oxygen move around the body more slowly.⁴ Even mild dehydration affects how you think and feel. If you can’t think clearly, it’s difficult to be fully mindful and to experience happiness.

Why is movement vital for mental health?

Evidence suggests that physical activity and exercise probably alleviate some of the symptoms associated with a negative state of mind. In addition, scientific studies have concluded that exercise might help with improving self-image, social skills and cognitive functioning, as well as reducing the symptoms of anxiety.⁴ Try taking a stroll in the fresh air or going for a gentle swim. You’ll soon see that it’s difficult not to feel in a more positive state of mind after this.

Why is sleep so important?

Anyone who has ever suffered a bad night’s sleep will tell you that their brain probably wasn’t firing on all cylinders the following day. Lack of sleep can leave you feeling mentally exhausted, emotional and unsettled in your surroundings. Try to get eight hours of quality sleep each night.⁵ Set a routine and go to bed at the same time each evening.

Try to wake up at the same time each morning (even on weekends!) and don’t stare at your phone or other electronic devices before you sleep as they can keep your brain alert and prevent you from relaxing fully.

Why is elevating your thoughts the key?

The law of attraction states that what we put out into the universe; we will receive.⁶ If you want to attract joy and happiness, you need to make an active effort to put those messages out there. Don’t focus on what you don’t want from life but concentrate on what you do want. Set meaningful goals and strive to make the very most of every single day.

Why is altruism beneficial to mental health?

Doing something kind for someone else doesn’t just benefit them – it can benefit you too. Connecting with people, and taking time to help them, can create positive vibes and help enhance your sense of purpose and wellbeing. Helping others has been scientifically shown to reduce stress and improve both your physical and mental health, leading to a sense of calm and ease and enabling you to increase your confidence, happiness and optimism.⁷ Ultimately, by helping others, you too could lead a happier, more fulfilled life.

Your state of mind isn’t something you can focus on in isolation. Different aspects of our lifestyle, including your physical health, can all contribute to achieving a positive state of mind.

1. Full on happiness: Vibrational Frequency 101 + Foods to increase it [↩]
2. Mindbodygreen: How to make sure you’re eating high-vibrational food [↩]
3. https://psychcentral.com/news/2012/02/20/dehydration-influences-mood-cognition/35037.html [↩]
4. AIFC: How important is water and hydration to mental health? [↩] [↩]
5. NCBI: The relation of physical activity and exercise to mental health [↩]
6. The Law of Attraction: What is the law of attraction? Open your eyes to a world of endless possibilities. [↩]
7. Mental Health Foundation: Doing good does you good [↩]

What is the link between friendships and mental health?

Nurturing friendships is important throughout the life cycle. When we place value in our friendships, this positively affects our wellbeing – friendships and mental health are intrinsically linked.

The evidence has shown us time and time again that we are influenced by our social groups and our subcultures, but this may be particularly true for older adults. Our friends have immense impacts on our lifestyles and our health decisions.

Bringing meaning to life

When we hold on to friendships that have been deepened and strengthened over the years, we feel more meaning. Friends are the witnesses to our lives. They have seen us at our best and supported us during our worst.

Deep friendships hold us accountable to our values. True friendships are uplifting and supportive but they also challenge us to be better people. And it’s not just in terms of having an exercise partner or a person to help hold us accountable to our wellness goals—just the basic act of maintaining a friendship keeps us functioning at a higher level.

Friends may be more beneficial for our mental health than family

The old saying claims that “blood runs thicker than water,” implying that family always comes before friends. We love our family. We “come from” them and we create them. But for our health, friendships may be even more essential for positive outcomes.

The researcher working on a particular large-scale study looked at the influence of family versus friends on the reported health outcomes of older adults.¹ This study suggests that as we get older we shed the less meaningful relationships and focus on the deeper ones. This isn’t as easily accomplished with family members. If we have a family member who we don’t have a lot of meaningful interactions with, we cannot simply abandon them. The idea is that friendships are a more dynamic and evolving relationship. Family cannot be changed or replaced. And however callous this may sound, friends can be.

It is particularly true with friendships that are deeper and less superficial. As we get older, we tend to become more reflective about our life’s path.

Therefore older adults with stronger friendships tend to also not be as static, per se. Whereas helping someone in your family may mean taking on the role of a caretaker, friendships are supportive by choice rather than out of obligation.

Friendships have a cognitive effect on our brains

Older adults who remain socially active also see statistically significant differences in their cognitive decline rates. In fact, one study saw the rate of cognitive decline reduced by 70% in older adults who remained engaged in friendship activities on a frequent basis.²

But if you’re not still in touch with your friends from primary school, have no fear. Get involved and active now! If you’re involved in your church, for example, join one of its groups—or form one. Check out what your town has to offer for older adults. Many communities have walking groups, reading clubs and other activities to suit varied interests.  

Age is just a number! Remember that your friendships don’t have to be within your age group. You could see whether there is a mentoring program with teenagers or young adults you can participate in or simply strike up conversations with those in a different age group. Check out your local library or schools to see whether there is a tutoring program or homework help you can assist with. These are places where others are also looking for connections with people and will be receptive to forming deeper relationships. Finally, if you have valued friendships already then treasure them, knowing that they don’t just bring you joy, but they are benefitting you for a mental health perspective too.

1. Chopik, William J. “Associations among Relational Values, Support, Health, and Well-Being across the Adult Lifespan.” The Health and Retirement Study—The National Institute on Aging,vol. 24, no. 2, Apr. 2017, pp. 408–422, doi:10.1111/pere.12187 [↩]
2. James, Bryan D., et al. “Late-Life Social Activity and Cognitive Decline in Old Age.” Journal of the InternationalNeuropsychological Society, vol. 17, no. 6, Nov. 2011, pp. 998–1005, doi:10.1017/s1355617711000531 [↩]

How can you achieve a more restful and restorative sleep?

Sleep is vital. We know that, because we all, at one point or another, will have failed to have enough and suffered as a result. Lack of sleep causes physical effects like grey eyes, dull skin and headaches, but the importance of sleep is also key to understanding mental health. Put simply, too little sleep will negatively impact our mental wellbeing. Deficits in daytime performance due to sleep loss are experienced universally and associated with a significant social, financial, and human cost. Sleep deprivation studies repeatedly show a variable (negative) impact on mood, cognitive performance, and motor function.¹

What are the different stages of sleep?

Sleep is not a constant, linear process, even if it feels like it. You might be one of the lucky ones whose head hits the pillow and then you wake up 8 hours later in the same position having ‘slept straight through’ but there are actually a number of different sleep stages that you have to go through in order to truly achieve restful sleep.

Sleepers pass through five stages: 1, 2, 3, 4 and REM (rapid eye movement) sleep. These stages progress cyclically from 1 through REM then begin again with stage 1. A complete sleep cycle takes an average of 90 to 110 minutes, with each stage lasting between 5 to 15 minutes.²

While REM sleep is generally the most talked about, as this is the stage where we dream, it’s actually stages 3 and 4, known as deep NREM sleep, which are the most restorative sleep. These are the stages when it’s the most difficult to wake up and the stages where our body and mind are recovering and preparing for the next period of wakefulness.

Is it really important to get 8 hours sleep each night?

It is, and it isn’t. If you get a solid 8 hours that’s great, because you will have passed through the sleep cycle a number of times and experienced multiple periods of stage 3 and 4, restorative sleep. If, on the other hand, you achieve 8 hours but there are multiple periods of waking up in between, you may fail to reach the third sleep stage, or might not spend long enough in it. In which case you would technically have been asleep for the desired time, but would likely still be groggy and tired. The real key is getting to sleep, and staying asleep, so that you pass through all of the required stages.

How can you improve your sleep quality?

We all have an inbuilt body clock and if it gets out of sync, it will be harder to fall asleep, stay asleep, and wake up feeling refreshed. By sticking to a regular routine, our body gets used to ‘asleep’ and ‘awake’ times, making it easier to enter these when we need to. Bedtime should be a pleasant routine, so make your room as comfortable as possible and ensure there is fresh air and a steady temperature.

Your eating habits play a role in how well you sleep, especially in the hours before bedtime. Avoiding stimulants such as coffee and chocolate will help you achieve a better quality of sleep, as caffeine keeps your mind active and makes it harder to switch off. It’s also wise to avoid heavy meals before bedtime, which can sit on your stomach, causing discomfort, prevent you from falling asleep and make it more likely that you will wake up whilst trying to get comfortable.

Regular exercise also improves the symptoms of insomnia and increases the amount of time you spend in the deep, restorative stages of sleep. The more vigorously you exercise, the stronger the sleep benefits. But don’t let this put you off, even light exercise such as walking every day can improve sleep quality.

Finally, try to stay away from your phone! The blue light emitted by screens on mobile phones, computers, tablets, and televisions restrain the production of melatonin, the hormone that controls your sleep/wake cycle, making it harder to fall and stay asleep.³

1. https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important [↩]
2. http://healthysleep.med.harvard.edu/healthy/science/what/sleep-patterns-rem-nrem [↩]
3. https://www.sleephealthfoundation.org.au/technology-sleep.html# [↩]

What are omega 3 fatty acids?

Omega 3 fatty acids are single or polyunsaturated fatty acids. You may be more familiar with them as “good fats”. They are also called essential fatty acids because they are essential for human life. The three most important omega 3 fatty acids are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). As our body does not produce the fats itself, these unsaturated fatty acids must be consumed through food.

What is the difference between saturated and unsaturated fatty acids?

Fatty acids differ, among other things, in their degree of saturation. People frequently use the expressions of “bad” saturated fatty acids and “good” unsaturated fatty acids. But where does this distinction between “good” and “bad” come from?

Saturated fatty acids are not essential for humans since the body also manufactures them from other food ingredients such as glucose or protein.¹ We consume saturated fats mainly through food: through animal foods such as meat and sausage, but also through vegetable foods such as coconut, coconut oil and palm oil.²

Unsaturated fatty acids are called “good fats” because they have a more favorable effect on cholesterol levels. Reducing the consumption of saturated fatty acids helps maintain normal blood cholesterol levels. Marine and plant-based sources of good unsaturated fatty acids include high-fat fish, vegetable oils and nuts.²

What types of omega 3 fatty acids are there?

The three essential fatty acids of alpha-linolenic acid (ALA), eicosapentaenic acid (EPA) and docosahexaenic acid (DHA) are again divided into plant and marine-based omega 3 fatty acids. Alpha-linolenic acid (ALA) is a plant-based omega 3 fatty acid, and eicosapentaenic acid (EPA) and docosahexaenic acid (DHA) belong to marine-based unsaturated fatty acids.

Where is plant-based omega 3 found?

The most important sources of ALA omega 3 include:³

• Vegetable oils such as linseed oil, rapeseed oil and soya oil
• Nuts and seeds such as walnuts, linseed and chia seeds

Where is marine-based omega 3 found?

Marine-based omega 3 sources (EPA and DHA) include:³

• Fish and seafood, especially high-fat cold water fish such as salmon, mackerel, tuna, herring and sardines

Another essential: omega-6 fatty acids

In addition to omega 3 fatty acids, omega-6 fatty acids are among the unsaturated fatty acids. They are also essential for our body. The polyunsaturated fatty acid linoleic acid (LA) belongs to the family of omega 6 fatty acids.

Where is omega 6 found?

The most important sources of omega 6 include:[6]

• Vegetable oils such as sunflower oil, safflower oil, corn oil and soya oil
• Cereals and seeds such as walnuts, sunflower seeds and pumpkin seeds

Consumption of omega 3 fatty acids and omega-6 fatty acids via food

The German Society for Nutrition (DGE) recommends that young people and adults consume omega-6 fatty acids and omega 3 fatty acids at a ratio of 5:1. More precisely, it is recommended that 2.5 percent of the daily energy supply comes from the omega-6 fatty acid linoleic acid (LA) and 0.5 percent comes from the omega 3 fatty acid alpha-linolenic acid (ALA).⁴

How can we maintain a healthy diet, while keeping a balance between omega 3 and omega-6 fatty acids? Healthy nutrition means diversity: To keep the essential fatty acids in balance, small changes in diet can help:

• According to the recommendation of the German Society for Nutrition (DGE), people who eat fish are advised to serve fish on their plates once or twice a week.⁵ High-fat fish are great sources of omega 3.
• As an alternative to or as well as eating fish, fish oil can also be used more frequently during cooking.
• Vegetarians who do not eat fish can add linseed oil to their meals.
• Try to replace fatty foods with vegetables, fruit and fiber as much as possible. Reducing the consumption of saturated fatty acids helps maintain normal blood cholesterol levels.
• Fats of animal origin (butter, meat, eggs) can often also be replaced by vegetable fats found in nuts, seeds and vegetable spreads.

What effect do omega 3 fatty acids have on the body?

Omega 3 fatty acids can affect the cardiovascular system, our eyes and our vision. During pregnancy and up to the 12th month of life, omega 3 fatty acids can be important for the development of the child. Learn how omega 3 helps our body.

Effect on the cardiovascular system

Some omega 3 fatty acids support the function of our cardiovascular system as well as having other benefits. The essential fatty acid alpha-linolenic acid (ALA) helps maintain normal blood cholesterol levels. Consuming the marine-based omega 3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) also contributes to the normal function of the heart and helps maintain normal blood pressure. Omega 3 fatty acids also have a positive effect on blood fat levels: EPA and DHA help maintain normal blood triglycerides.

Effect on the eyes & vision

Some omega 3 fatty acids also have a positive effect on the eyes and vision. Docosahexaenic acid (DHA) helps to maintain normal vision.

The consumption of some sources of omega 3 not only has a positive effect on the eyes and vision, but also helps their normal development in infants and fetuses. Docosahexaenoic acid (DHA) is a valuable source of omega 3 for fetuses and growing children. When the mother consumes docosahexaenoic acid (DHA), this contributes to the normal development of the brain and eyes in the fetus or breast-fed infant.

Development of the brain

An adequate supply of some omega 3 fatty acids can also be important for the development of the child during pregnancy. When the mother consumes the essential fatty acid docosahexaenoic acid (DHA), this contributes to the normal brain development of the fetus or breast-fed infant.

Effect on infants after birth

Consuming the unsaturated fatty acid docosahexaenoic acid (DHA) contributes to normal eye development in infants up to 12 months of age. Essential fatty acids, such as alpha-linolenic acid (ALA) and linoleic acid (LA), are needed for the normal growth and development of children.

Essential fatty acids as a staple of a healthy diet

Even small changes in diet can help the body to absorb essential fatty acids naturally and to maintain the balance of omega 3 and omega 6 fatty acids. Try to make healthy sources of omega 3 and omega 6 part of your diet.

1. https://www.gesundheit.gv.at/leben/ernaehrung/info/fette [↩]
2. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/ [↩] [↩]
3. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/ [↩] [↩]
4. https://www.dge.de/wissenschaft/referenzwerte/fett/ [↩]
5. https://www.dge.de/ernaehrungspraxis/vollwertige-ernaehrung/10-regeln-der-dge/ [↩]

If you think fresh and nutrient-dense foods are only available in warmer months, think again. Winter is a wonderful time of year to take advantage of the abundance of delicious and nutritious foods. 

Whether it’s roasting root vegetables for fiber and antioxidants, simmering broths for bone health and weight loss, or slicing citrus for immunity and hydration, winter has plenty of foods to keep you warm and healthy.

So, cozy up by the fireplace and enjoy what the season has to offer with some of the following flavorful, comforting, and nutrient-packed fare.

Root vegetables

Winter squashes, beets, turnips, kohlrabi, radishes, and parsnips are all excellent seasonal produce in cooler months. 

These starches are good sources of fiber, beta carotene, vitamin C, iron, potassium, and other nutrients which can help support:

• detoxification
• immunity
• heart health
• weight management
• proper digestion

Try including root vegetables in your winter diet by:

• roasting them with herbs
• adding them to smoothies (especially beets)
• including them in winter stews and soups
• combining them into risotto, rice, or pasta dishes

Enjoy the natural sweetness root vegetables have to offer and simultaneously reap the benefits for your health.

Bone broths

Winter can, at times, be filled with heavy meals that don’t necessarily support goals of weight management and healthy eating. Broths can help offset those rich feasts while still satisfying and comforting your body.

Bone broths, made from animal proteins and bones, can boast high vitamin and mineral content inclusive of collagen (which transforms into amino acids), iron, vitamin A, vitamin K, selenium, zinc, and manganese.

These flavorful broths can help:

• strengthen bones
• reduce inflammation in joints and the gut
• encourage proper sleep
• support hair, nails, and skin

They can be enjoyed as a light meal, as a foundation for soup or stew, or even just sipped as a warm beverage.

To make one quart of broth, add 2-3 large chunks of beef or buffalo bone (or animal bone of your choice) to a slow cooker with 1/4 cup vinegar (white or apple cider), and a hefty pinch of salt. If desired, add herbs, onions, garlic, and/or vegetables. Fill the remainder of the slow cooker with water and simmer for 4-6 hours.

For a non-animal protein broth, check out Rebecca Katz’s Magic Mineral Broth™ recipe.

Citrus

Winter can bring with it its fair share of colds and flu, which is why citrus is such a treasure this time of year.

These fruits ripen to their sweetest during cooler months in North America, making them both an excellent source of nutrients and antioxidants and a bright way to liven up your diet.

Grapefruits, oranges, lemons, tangerines, and kumquats offer high levels of vitamin C, fiber, and antioxidants that can:

• enhance immunity
• reduce inflammation
• help balance mood (particularly helpful in winter months)
• protect the brain
• support heart health

Add them to your diet:

• as a snack
• on top of salads
• in smoothies or juices
• as a fresh-squeezed juice
• as dessert

Just remember that moderation is key as these fruits do contain natural sugars and elevated acid levels.

As you can see, winter doesn’t have to be filled with heavy meals that help put on weight rather than manage it. By including root vegetables, broths, and citrus, you can increase your nutrient content while still enjoying full flavor and comfort.

REFERENCES:

https://www.hsph.harvard.edu/nutritionsource/food-features/winter-squash/
https://www.onegreenplanet.org/natural-health/citrus-winter-fruits-benefits/

We all know that our brains and bodies are linked.

But how do our cognitive abilities and our psychological health affect our physical abilities? How, for example, does training our brains help to improve response times, visual accuracy, memory and more? Sports performance requires a wealth of cognitive functions, such as attention, decision-making and working memory, to be functional at optimal levels in stressful and demanding environments – such as a sporting environment.¹

Brain training, also known as cognitive training, involves a series of targeted mental exercises to help improve your brain function. Cognitive performance exercises are often practiced by professional athletes as part of their training plan – by first focusing on their brain function, they are then in a stronger position to focus on their physical abilities.  

Why is brain training relevant for sports professionals?

Studies have shown that brain exercises can help boost our psychological health and enhance certain cognitive skills such as memory attention and problem solving.²

Sports require more than physical skill and ability. To be a good sports person, you also need to tap into a number of cognitive functions. By increasing your cognitive abilities of perception and decision making for example, sports professionals will be in a better position to predict their opponents’ movements, which will help them determine their own accuracy and speed when competing against them.

Cognitive skills fall into a number of main areas. Each of these are important if you want to excel at the sport you are competing in:

Attention

• Sustained: It’s important to be able to sustain long-term attention and focus
• Selective: You need to be able to mentally block out any external distractions
• Flexible: Being able to transfer your focus from one thing to another

Memory

• Long-term: Retaining knowledge for future performances
• Working: Tapping into what you know to work in your favor

Visual Processing

• Visualization: Creating mental images and scenarios in your mind
• Visual span: Taking in peripheral information at a glance
• Discrimination: Distinguishing between small differences that will affect your performance

Sensory integration and thinking

• Timing/rhythm: Split-second timing and moving to the best rhythm
• Planning: Short-term and long-term planning
• Decision speed: Being able to make decisions quickly

How exactly do you train your brain?

It is of course difficult to replicate certain sporting scenarios without physically being in them, but there are still ways to train your brain for when you do meet these scenarios. Here are some ideas to help get your brain in the best mental condition:

• Visualize the win. If you tell yourself that you are here to do a job and to win or complete the challenge or workout, you will find that the win comes easier.
• Practice mindfulness. By practicing mindfulness in your daily life, you will find that when you are in your sporting situation, you will find it easier to see what is meaningful and what is abstraction.
• Plan your success. Think about how exactly you are going to win. Visualize it. Before taking part in your sport, play through the scenario in your mind.
• Focus on positivity. There will always be positive and negative influences around us. If there is a lot of negativity around you, focus on the positivity inside you. Focus on what makes you happy and what motivates you.

In order to be the best you can be, you need to focus on more than your physical sporting abilities. When it comes to training, training your brain is just as important as training your body. It’s often said that the mind gives up before the body does, so by making your mind as strong as it can be, you are giving yourself the best possible chance of success.

1. https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01121/full [↩]
2. https://link.springer.com/article/10.1385/JMN:20:3:213 [↩]

It happens every day. We feel content with ourselves and life, for the most part, until we see somebody else who is doing better.

We begin to question our jobs, our choices, and even ourselves. What led us to this point and how is somebody else enjoying life so much more than we are?

It is hard not to compare ourselves to others when we see a constant stream of information and pictures about other’s lives, whether on our smartphones or on the television. It is hard not to be jealous when we’re sitting in the office and we see an Instagram post of someone on vacation on a Greek island, surrounded by turquoise waters and dancing the night away, drink in hand.

Unfortunately, it’s difficult for our minds to think in absolutes, instead using reference points to make judgements. A reference point is an existing standard which all following information is compared to. Let’s say you make $55,000 annually. This may feel great to you, but when you look at your co-worker with a $90,000 salary, you may not feel so accomplished. This is the hard reality about reference points.

Do reference points affect our happiness in everyday life? Absolutely. We have two main reference points that we refer to and with which we compare ourselves. The first is our own past. We compare our current salary to our old salary, which may be higher or may be lower. We compare our current relationship to our old relationships, compare our current cars to our old cars, and so on. What was our happiness level back then in comparison to now?

The other main reference point (and probably the more impactful of the two) is the situation for other people. Facebook, Instagram, Snapchat, and many other social media platforms expose us to the lives of hundreds, or even thousands, of other people. And that’s not including the perspectives we see on television and other forms of news media, too.

Social media leads to social comparison, which in turn leads to lower self-esteem. We use these people as reference points to compare ourselves to, whether it be their career, their body, or what they’re doing for fun, and research shows that it almost always negatively impacts us.

Spiritual leader and author Adyashanti teaches that happiness comes when enlightenment comes, and enlightenment can only come once you have attained a living experience of having no reference points.

So how do we rid ourselves of these reference points? One of the most important tactics is to avoid social comparison. The worst kind of reference is other people, especially in the age of social media. Deleting social media apps would be the most effective, but if you’re not willing to do this, take control of the content on your phone. Unfollow any accounts that make you feel insecure or bad about yourself. Limit screen time and consume less. This may be difficult, but it’s an important step toward overcoming reference points.

Concretely re-experiencing old reference points can also help. If we can find a way to go back and experience times from our past, we may realize that the present is not so bad. Try to imagine how life was before we had certain luxuries or sources of happiness. This can really help put things into perspective. Observing other, less fortunate reference points, is efficient as well. If work is seeming awful, just imagine the experience of someone who is unemployed and struggling to make ends meet.

Finally, make sure to continue practicing gratitude. Gratitude puts an end to social comparison, and instead lets us appreciate the better parts of our life. After all, if comparison is the thief of joy, then gratitude is the killer of envy.

With our own expectations, we can set ourselves up for failure.

By thinking that the next new thing will finally help us reach that elusive feeling of happiness, we’re unknowingly hurting our chances for joy. Mis-wanting, adapting, and mis-predicting can leave us wanting, so we developed this guide to rethinking happiness and how it can lead to more joy.

—

If I could just get _________…

If I could just find _________…

If I could just make _______…

If I _______________________…

…THEN I would be happy.

Have you ever said this to yourself? In today’s world, it’s easy to have these thoughts – whether consciously or not. The ideas of making more money, buying a bigger home, having the perfect body, or achieving a top-level status encourage us to strive for more, but do these cravings create happiness when accomplished or do they just cultivate an increase in dissatisfaction and suffering?

Due to our minds mis-wanting, adapting, and mis-predicting, we can find ourselves in a cycle of searching for happiness where it really isn’t, says information from Yale University’s The Science of Well-Being course.

Mis-wanting

Commercials tell us we need something, websites convince us to buy something, social media shows us what everyone else is doing, and culture informs us of what is required – all for happiness.

But these institutions are often misleading, resulting in our brains mis-wanting what will truly make us happy. We can often be tricked into thinking that bigger is better, expensive is superior, and that more of a good thing leads to increased happiness.

Adapting

It is normal for the mind to get used to things, which is great when we have a new schedule or a change in environment. However, it’s not helpful when it comes to the novelty of new things wearing off.

For example, buying a new car can be exciting and may bring about a moment of happiness, but over time the new car smell dissipates, the tires need to be replaced, and miles begin to add up to wear and tear. We aren’t stimulated anymore by the freshness it once brought to our lives, which means we’ve overestimated how happy the new car would make us.

Harvard psychologist, professor, and author of “Stumbling into Happiness,” Daniel Gilbert says, “Wonderful things are especially wonderful the first time they happen, but their wonderfulness wanes with repetition.”

Mis-predicting

Our minds tend to focus on one outcome while other possibilities of what may happen are left in the distant background, often leading to mis-predictions.

If we make a mistake at work, we may conclude that we’re going to get fired. If we don’t get an A in a class, we may think we’ll never get a good job. And if we don’t find true love by a certain age, we may believe we’ll never find it. This type of thinking is also often referred to as catastrophizing.

And, on the other hand, we may think that a promotion at work is the only way to have a successful career, that a 4.0 GPA will guarantee us a good job, and that marriage by a certain age is necessary for happiness.

If you find your mind mis-wanting, adapting, and/or mis-predicting, know that these are normal feelings and lines of thinking, especially in this day and age.

Take the next steps in happiness by learning about the two behavioral habits that can boost happiness levels.

Did you know that certain chemicals in our bodies (four neurotransmitters, to be exact) influence our levels of happiness?

Serotonin is one of these wondrous neurotransmitters known collectively as happiness chemicals (in addition to dopamine, oxytocin, and endorphins). Specifically, it’s associated with mood and the feelings of relaxation and calm.

Designed to communicate information throughout the body, serotonin is a chemical messenger primarily produced in the gut with a direct connection to the brain. This means that our levels of serotonin can have a powerful effect on our happiness or our lack thereof.

Let’s take a further look.

Serotonin is created by the amino acid tryptophan. Tryptophan converts to 5-HTP and eventually into serotonin. Essentially, tryptophan is the building block for this neurotransmitter.

When levels of serotonin are low at any given time, symptoms can appear such as:

• depression
• anxiety
• impulsive behavior
• irritable mood
• sleep issues
• undesirable choices

But what contributes to low serotonin levels?

While research is still ongoing, there’s a strong link to gut health. 

Serotonin is highly influenced by the gut microbiome. Poor diet, a lack of helpful bacteria, and the overuse of antibiotics can all impact the creation of this neurotransmitter.

To increase and support healthy levels, practice self-care techniques such as:

• belly breathing
• meditation
• yoga
• forest bathing
• aerobic exercise
• massage
• getting outside and enjoying the sun (ideally at least 10-15 minutes daily)
• a diet rich in healthy bacteria including pre and probiotics
• eating foods rich in tryptophan alongside healthy carbs for good absorption (such as a turkey and cheese sandwich on wheat bread or a plate of salmon and brown rice)
• mindful use of antibiotics
• 5-HTP supplements

In addition, SSRIs are a common anti-depressant that work to block the brain from depleting serotonin and encourage the body to recycle it instead. This is helpful in severe cases of depression.

While happiness may rely on a variety of lifestyle, physical, and mental health factors, serotonin also plays a significant role.

A healthy diet paired with active self-care can support this neurotransmitter and ultimately, your mood. And that is something to smile about.

Some people seem to be able to retain information and reel off facts and figures easily, while others might frequently struggle to remember even the simplest of things.

It’s important not to panic if you find yourself become more forgetful, as studies have shown that memory will naturally decline as we age, so it’s not always a sign of something more serious.¹ Becoming forgetful can be annoying though – from the embarrassment of forgetting someone’s name to the frustration of not knowing where you left your house or car keys.

Be kind to your mind

Thankfully, there are steps we can take to improve our physiological health. While memory loss is a natural part of the aging process and can also be influenced by our genetic makeup, the good news is that there are things we can all do to ensure a healthy mental state and to improve our memories:

1. Consume less sugar

We all know too much sugar isn’t good for us, but aside from the impact it can have on our bodies, did you realize that it could impact your memory too? Sugar has been shown in studies to lead to poor memory and reduced brain volume, especially when it comes to short-term memory. So, for better health, and better memory, try your best to cut back on the sugar.²

2. Eat oily fish or take a fish oil supplement

There are many studies to suggest that fish oil, which is naturally rich in omega-3 fatty acids, can slow mental decline.³
If you like fish like salmon and mackerel then great! Fill your plate and enjoy them knowing that they offer memory-boosting benefits. If you don’t like, or don’t eat fish, you can still take a high-quality omega-3 supplement to reap the same benefits.

3. Take time to meditate

As well as lowering blood pressure and reducing stress, meditation has also been shown to have potential memory-boosting benefits.⁴
Meditation isn’t just good for your body, but it’s good for your mind too!

4. Watch your weight

One of the best things you can do for your body is keep your weight at a healthy level. This can help to avoid weight-related illnesses such as diabetes and heart disease, as well as to reduce the pressure on your joints. Keeping a healthy weight is also good for your mind. That’s because, as well as being associated with a higher risk of developing Alzheimer’s disease, obesity can change the genes associated with memory.⁵

5. Ensure you get enough sleep

We all know how awful it feels to be tired and how much harder it seems to function. So, it’s no surprise that lack of proper sleep has been linked to poor memory, with research showing that not getting enough sleep does actually affect your cognitive ability to remember things.⁶

6. Cut back on alcohol

Alcohol doesn’t just affect you in the moment, but afterwards too. Studies have shown that binge drinking can alter the brain and cause memory deficits, and repeated episodes of binge drinking can actually damage the hippocampus – the part of your brain that is responsible for your memory.⁷

7. Give your brain a workout!

If you want to be good at sports, you would have to train. Having a good memory is no different – your brain can be trained just as your body can! Brain games such as crosswords and sudoku are fun ways to pass time and come with the added benefit of giving your brain a challenging workout.

8. Exercise your body too

Exercise is important for mental health as well as physical health and research has indicated that it can help memory retention in people of all ages. Regular exercise during mid-life in particular, is associated with a reduction in the risk of developing dementia.⁸

9. Treat yourself to some (dark) chocolate

The great news for chocoholics is that cocoa is packed full of antioxidants known as flavonoids, which are particularly beneficial for your brain. Studies show that people who consumed dark chocolate had better memory retention than those who consumed white chocolate, which does not contain any flavonoids.⁹

Losing your memory is something that concerns many people and of course, there are many who will still suffer from this. Whatever stage of life you are at, there’s always time to do what you can to give your physiological health a boost and put yourself in the best position for retaining a strong memory.

1. https://onlinelibrary.wiley.com/doi/full/10.1111/joim.12533 [↩]
2. https://pubmed.ncbi.nlm.nih.gov/26970578/ [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3262608/ [↩]
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4895748/ [↩]
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728728/ [↩]
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3413705/ [↩]
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3548359/ [↩]
8. https://pubmed.ncbi.nlm.nih.gov/18570697/ [↩]
9. https://pubmed.ncbi.nlm.nih.gov/21324330/ [↩]

The importance of warming up and cooling down to improve your athletic performance

Since our school days we have been told that it’s important to warm up and cool down whenever we perform any type of movement workout. We probably haven’t questioned it. After all, we know and accept that warming up and cooling down is important. But why exactly is it so important if we are to fully reap the health benefits of physical exercise?

How to warm up before your movement workout

One of the easiest ways to warm up is simply to spend 5-10 minutes doing the activity you are planning, but at a slower pace and a reduced intensity. This will get the muscles you are going to be using used to bending and flexing and will rev up your cardiovascular system by increasing your body temperature and helping the blood flow more freely to your muscles, which may also help to reduce sore muscles after you exercise and decrease your risk of injury. after you exercise and decrease your risk of injury.¹ If you are going to run, spend five minutes walking. If you are going to cycle, spend five minutes doing it slowly to ease into it.

How exactly can warming up improve athletic performance?

Improves blood flow — Starting your movement workout with a warm-up helps to improve the blood flowing to your skeletal muscles, which in turn opens up your blood capillaries. As blood transports the oxygen to your muscles to function, increasing your blood flow is an excellent way to get your muscles ready for physical activity.
Improved oxygen efficiency — Oxygen is needed in higher amounts when exercising and warm-ups help to release oxygen from your blood. Warming up is therefore a great way to make oxygen more available.

Faster contraction and relaxation of muscles —Your muscles will perform faster and more efficiently when they increase in temperature and warming up will increase your body temperature.

Helps with injury prevention — Loosening your joints and improving blood flow to your muscles could make them less likely to twist or tear, or undergo too much strain during your movement workout.

Not forgetting mental focus — Mental focus is important for all types of exercise and warming up is a great way to achieve this, by focusing your brain on what you are about to do, thereby helping to improve your technique, coordination, and skill.

The best way to cool down

Cooling down is important to help bring your heart rate back to normal and to encourage your blood pressure to return to normal. There is a greater risk of blood pooling in your lower extremities which can result in your blood pressure crashing if you don’t cool down.² You might choose to continue your chosen activity at a slower and less intense pace, as with your warm-up, or you could simply spend 5-10 minutes walking while your body recovers. Once your heart rate has slowed back to a more regular pace it’s advisable to do some static stretching to help reduce the accumulation of lactic acid which can contribute to sore, aching muscles in the following days. following days.³

So, if warming up and cooling down is so important, why do we so often have to be reminded to do it? As with many things, it probably comes down to a combination of time and effort. While warming up and cooling down may add a few minutes to your movement workout, reports by the Mayo Clinic have revealed that this might be one of the best ways to reduce stress on your heart and other muscles,⁴ so it’s well worth dedicating the time to.

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1250267/ [↩]
2. https://chhs.source.colostate.edu/the-importance-of-warming-up-and-cooling-down/ [↩]
3. https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004577.pub3/full [↩]
4. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517 [↩]

You could try chocolate – a tried and tested go-to for most of us. And we know, scientifically, it can help.  Chocolate contains a small amount of tryptophan, an amino acid used by our brains to make serotonin (the neurotransmitter linked to feelings of happiness).¹ But we also know it’s likely to have an effect on our weight and this may not make us feel quite so good.

Luckily there are many other ways we can look to stimulate our brains and improve our moods without any potential negative effects.

Ways to boost your mood

This is going to sound incredibly obvious but, seriously, do something you enjoy! This could be anything from watching the sunrise or the sunset, cooking, exercising, walking in the countryside or the city, to spending time with your family and friends. If you can’t do it immediately, make a date and keep to it. Have something to look forward to.

Can exercise boost your mood?

The simple answer is yes. Exercise is probably the best and most immediate way for us to get out of that slump. An early morning walk or jog is a great way to lift our spirits. It’s a natural antidepressant as, not only will it increase your endorphins (our feel-good hormones), it will help our vitamin D intake through the sunlight and, as with chocolate, increase our serotonin levels.

Should the weather not be so accommodating, working out indoors or at a gym will be equally as mood boosting. We have lots of information on how and why exercise is beneficial in Lifeplus formula so please do take a look around.

And don’t forget mindfulness is a great way to focus on the present and take time out to reflect. A quick 15-minute session will help – you can even weave it in during a regular daily activity such as brushing your teeth, eating your breakfast, or ironing your clothes. Meditation is another good way to boost your mood. Not only is it a calming way to reduce stress and anxiety, it may also help your memory and your ability to process information.²

Things to boost your mood

Another way is to stimulate your mind. Do something to boost your mental energy. There are many studies which scientifically evidence the impact lifestyle habits can have on our brains and the importance of keeping our minds stimulated – if looking to reduce age-related cognitive decline.  Despite headlines we may have read, there is controversy around the longer-term impact on our likelihood to develop dementia-causing diseases such as Alzheimer’s disease. However, the good news is that doctors think it may help build up a “cognitive reserve” which could mean we retain our abilities for longer even if we do get such a disease.³ But what about the here and now? What can we do to stimulate our minds today? Here are some ideas:

Jigsaw puzzles: according to Dr Patrick Fissler et al, “jigsaw puzzling taps multiple cognitive abilities and is a potential protective factor for cognitive aging.”⁴

Card games: researchers from the Wisconsin Alzheimer’s Disease Research Center, University of Wisconsin School of Medicine and Public Health, in Madison found card games can lead to greater brain activity and could improve memory and thinking skills.⁵

Use your senses: In the report, “A multisensory perspective of working memory,” researchers found using all our senses can actually help strengthen our brains.⁶ So, try focusing on your senses more when you’re out and about, or even cooking your evening meal. It can help stimulate your mind.

Another example is the Chinese martial art of Tai Chi, renowned for its health benefits and now linked positively with our brain functions; dancing and learning a new skill (which could be Tai Chi!).⁷ 

Foods to boost your moods

Curcumin, found in turmeric, has already been shown to have anti-inflammatory and antioxidant properties. It can now be linked to improved memory and our moods according to Dr. Gary Small, Director of Geriatric Psychiatry at the Semel Institute of Neuroscience and Human Behavior at UCLA. Small et al’s research found that those taking curcumin “experienced significant improvements in their memory and attention abilities,” while the subjects who received placebo did not. Small found that those taking curcumin also had “mild improvements” in their mood.⁸ So, it seems, perhaps, a curry might be a good a replacement for chocolate?

So, there you have it. There are many ways to kick that slump. All you have to do is be bothered to do one – and as we know sometimes that’s the hardest thing of all!

1. https://www.sciencefocus.com/the-human-body/why-does-chocolate-make-us-happy/ [↩]
2. https://www.nccih.nih.gov/health/meditation-in-depth [↩]
3. https://www.nhs.uk/news/neurology/can-doing-daily-crossword-or-sudoku-puzzle-keep-your-brain-young/ [↩]
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6174231/ [↩]
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4417099/ [↩]
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4404829/ [↩]
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3621760/ [↩]
8. https://newsroom.ucla.edu/releases/curcumin-improves-memory-and-mood-new-ucla-study-says [↩]