Health & Wellness #tipoftheday Laugh as often as you can. Did you know? Research shows that laughter strengthens your immune system, boosts mood, diminishes pain, and protects you from the damaging effects of stress. Check your place for mold. Did you know? Exposure to mold can cause several health issues such as throat irritation, nasal stuffiness, eye irritation, cough, and wheezing, as well as skin irritation in some cases. Exposure to mold may also cause heightened sensitivity depending on the time and nature of exposure. Use herbs to increase your immunity. Did you know? Herbs have functional ingredients that hold immunomodulating properties, improving the immune response and the defense system of your body. Do random acts of kindness. Did you know? Studies show that doing random acts of kindness can make you feel stronger and more energetic after helping others; you can also feeling calmer and less depressed, with increased feelings of self-worth. Use earthing (barefoot walking on Earth) to help improve your health. Did you know? Research shows that electrically conductive contact of the human body with the surface of the Earth (grounding or earthing) produces intriguing effects on physiology and health. Such effects relate to: ✅inflammation ✅immune responses ✅wound healing ✅prevention & treatment of chronic inflammatory and autoimmune diseases. Dry brush your skin once a week. Did you know? Dry brushing has multiple health benefits: ✅stimulating the lymphatic system ✅exfoliating the skin ✅helping the body rid itself of toxins ✅increasing circulation and #energy. Use daily affirmations to help you stay focused on achieving your health & life #goals. Did you know? Neuroscientific research shows that your prefrontal cortex gets activated when you’re using affirmations. That’s the same part of your brain responsible for your high reasoning and decision making. Stimulate the movement of lymphatic fluids in your body. Did you know? Your lymph system is a critical part of your immune system that is essential for protecting you from inflammation and illness. Its main role is to keep your fluid levels in #balance while protecting you from infections, bacteria, cancers, and other potential threats. Eat cold rice to improve your gut health. Did you know? When cold, the starch in rice is transformed into resistant starch, which improves your metabolism and blood sugar while optimizing your gut flora. Resistant starch is prebiotic that feeds the good bugs and helps them crowd out the bad ones. Register as an organ donor. Did you know? 1 #OrganDonor can save up to 8 lives. You can register your decision regardless of your age and your medical condition. Your contribution matters. Normalize resting. Did you know? Studies of how the brain works show that we can only facilitate creative thinking if we combine both focused work and restorative activities. Resting creates opportunities for insights and #growth. Take power naps when you’re tired. Did you know? Short naps can increase #performance and productivity. A study at NASA on sleepy military pilots and astronauts found that a 40-minute nap improved performance by 34% and alertness 100%. Naps can increase alertness in the period directly following the nap and may extend alertness a few hours later in the day. Donate blood. Did you know? Research shows that donating blood doesn’t just benefit recipients. There are emotional and mental health benefits for donors, too. According to a report by the Mental Health Foundation, helping others can: ✔︎reduce stress ✔︎improve your emotional well-being ✔︎benefit your physical health ✔︎help get rid of negative feelings ✔︎provide a sense of belonging and reduce isolation. Take a 10 min break for every 50 min you’re working. Did you know? Taking a short break of only 10 min after 50 min of focused attention allows your brain to relax and improves your ability to make better decisions and achieve #results. Stop having #coffee in the afternoon. Did you know? It takes between 5 to 7 hours for 50% of the caffeine to be eliminated from your system. This means that 50% of a 4 pm pick-me-up coffee will still be in your body by the time you go to sleep. Use breathing exercises coupled with affirmations to help you reduce stress. Did you know? Stress affects your prefrontal cortex, negatively affecting your ability to make #decisions. It also affects your heart. World Health Organization considers stress as public enemy number 1. Treat others fairly. Did you know? Studies show that the more you develop your neural capacity for #empathy, the more fairly you will treat others. Practice being aware of your emotions and naming them. Did you know? The practice of labeling your #emotions is has a strong effect on your feelings, in the sense that you can end up with four outcomes. The feeling can increase, decrease, change, or disappear. Use the healing power of nature. Did you know? The Japanese have incorporated shinrin yoku – spending time in #nature in order to benefit from its healing effects in their health recommendations since the 1980s. Use a mindfulness bell app to remind you to take short breaks. Did you know? Brain research shows that you’re actually more efficient at achieving your #goals if you take short breaks to relax every 30 or 60 minutes. Allow yourself to be vulnerable. Did you know? Research shows that understanding your own vulnerability is one of the #skills that strengthens the connection in relationships. Cultivating empathy, courage, and compassion are the other ones. Use raw or dried roasted nuts. Did you know? Store-bought roasted nuts, if not specifically mentioned on the packaging, are roasted with vegetable oil, which is highly damaging to your health. Read the label carefully. Chose only the ones that are labeled as “dried roasted”. Think of your #food as fuel for your amazing brain. Did you know? There is a direct correlation between the foods you’re eating, the health of your gut, your immunity, and your brain. Be persistent in following your #goals. Did you know? Persistency is one of the key factors in achieving success in your health goals or any kind of goal. Be mindful of the words you’re using. Both with others and with yourself. Did you know? Studies show that the words you’re using have the power to change the way you perceive your experiences of the world. Add multiple snackable workouts to your daily routine. Did you know? Snackable workouts are very short and intense exercises. You add as many of them as you can throughout your day. Feel like snacking? Take 10 push-ups. Feel like snacking again later on? Do 10 squats. Or 10 sit-ups. Or hold a 30-sec plank. You got the idea 😉 Start your day with a protein and fat-rich breakfast. Did you know? Studies show that a protein and fat-rich breakfast keeps you satiated for longer periods of time while providing a steady energy input throughout your day. Focus on what’s important not on what’s urgent. Did you know? Studies show that people typically chose to complete tasks that had very short deadlines attached to them, even in situations in which tasks with less pressing deadlines were just as easy and promised a bigger reward. Surround yourself with people that can support you to achieve your health goals. Did you know? Having the support and accountability by your side increases the chances of you achieving your health #goals by 95%. Stop eating when you’re still a bit hungry. Not when you’re 100% full. Did you know? Documents from XII century attest to the Zen Buddhist monks being advised to eat only 2/3 of what they feel they could have. Stand up from your desk and move every 30 minutes. Did you know? Studies show that your metabolism slows down 90% after 30 minutes of not moving. Forgive and let go of anger. Did you know? Forgiveness as spiritual practice has a healing and transformational effect. Its also been proven to have positive effects on your health, lowering the risk of heart attack; improving cholesterol levels and sleep; and reducing pain, blood pressure, and levels of anxiety, depression and stress. Think of disturbing sounds that bother you as just sounds, not noises. Did you know? Your brain produces between 60-90k thoughts per day. Most of them are passed down to you by your family, friends, and people you interacted at an early age. Developing #awareness around your thoughts is an important step towards a healthier, balanced life. Mindfully reconnect to your health #goals every morning. Did you know? Studies show that taking just a few seconds to reconnect to your goals every morning, while being in bed in a relaxed state, increases the likelihood of you achieving those goals. Respect your body. It’s the only one you get. Did you know? There are many ways you can go about respecting your body. Here are a few of them: ✅stop negative self-talk ✅eat foods that support your health ✅take time to rest and recharge ✅indulge yourself with a good massage or a facial ✅honor your hunger ✅get plenty of sleep ✅breath intentionally Eat salmon and wild-caught fish. Did you know? Salmon and wild-caught fish are rich in healthy fats that help reduce inflammation in your body, protect your heart & brain, and also shred a pound or two. Don’t ruminate when you mess up. Did you know? Studies show that rumination is a well-established risk factor for the onset of major depression and anxiety symptomatology in both adolescents and adults. Make your health a priority. Did you know? Brain studies show that focused attention helps you be successful in what you do. By making health a priority, you start focusing on it. This helps your brain help you find the resources necessary to succeed. EAT SPROUTED SEEDS. Did you know? Studies show that germination increases the nutrient content of seeds, making sprouts a great vitamin and minerals source for your health. Ask yourself: “WHAT AM I TRYING TO ACHIEVE HERE?” when going for the ice cream tub in the middle of the night. Did you know? 4-year-olds may ask between 100 and 300 q a day? Surprisingly, girls ask more questions than boys🤔 😉 Eat NON-GMO fermented soy products instead of the mass-market ones. Did you know? Studies show that genetically modified mass-market soy products have goitrogenic and estrogenic effects, possibly impacting thyroid health. Change the behaviors that have the biggest impact on your results. Like eating instead of exercising when you want to lose weight. Did you know? Assessing and being strategic about which behavior has the biggest impact on your health goals (and not only) and pursuing that one first will fast-track your achievement. Eat berries whenever you feel like having fruits. Did you know? Studies show that berries may exert cardioprotective effects by reducing oxidative stress and inflammation, interfering with carbohydrate digestion, and reducing glucose absorption. You don’t have to do it all alone. Did you know? Finding those who can equally lift you up is so essential to getting through tough times. Do the best you can. Did you know? The positive or negative experience of your inner dialog when you’re going through moral distress influences its outcome as you’re working through it. Watch your habits: change leads to change, good and bad. Did you know? Changing one single habit can generate a ripple effect. Both in your life and in the ones of the people you’re interacting with. Family & friends, colleagues, partners, neighbors even people you barely know or you don’t know can be impacted by your choices. Eat before you start to feel VERY hungry. Did you know? When you’re VERY hungry, your body gets into stress mode; therefore you’re no longer using your prefrontal cortex to make healthy and smart food choices and you can easily end up eating junk food that you wouldn’t normally do, or you get to overeat. Get plenty of sleep. Did you know? World Health Organization has declared a sleep loss epidemic throughout industrialized nations. Add collagen powder to your drinks for better-looking skin. And not only for that. Did you know? Collagen peptides have been shown to have a positive impact on ✅improving skin elasticity ✅the recovery of lost cartilage tissue ✅reducing activity-related joint pain ✅strengthening tendons and ligaments ✅increasing lean body mass in elderly men and premenopausal women and ✅increasing bone mineral density in postmenopausal women. Add an extra glass of water for every coffee you have. Did you know? Coffee may have a diuretic effect. This means that it may dehydrate you. You can prevent dehydration just by adding an extra glass of water to your daily intake to every coffee you’re having during your day. Health & Wellness Coaching # tipoftheday: Take 3 deep breaths every morning in front of your window. Did you know? The surface area of both your lungs is roughly the same size as a tennis court. And their volume can take about 6 liters of air. Bring more balance into your work-life equation. Did you know? There are companies whose goal is to “balance purpose with profit”, becoming B Corporations. One of them is Danone – with nearly $25 billion in revenue, which recently announced its plan to become a B Corp by 2025. Eat enough protein. It’s critical to your health. Did you know? Research now suggests that 0.5 gr of protein per pound – 1.1 gr per kg of lean body mass is critical for healthy metabolic function and the preservation of lean muscle mass. Add an extra 5-10 gr/day if you’re highly active, pregnant, or a growing teen. Do a few squats in between your long virtual meetings. Did you know? Squats are one of the most efficient and simple ways to counteract the negative effects of long sitting hours you spend in front of your computer. Add some anti-inflammatory spices to your diet, like cinnamon, ginger & turmeric to your coffee or tea. Did you know? Studies show that cinnamon, turmeric, and ginger have strong anti-oxidant properties, help reduce inflammation and have a positive effect on conditions like arthritis, metabolic syndrome, anxiety and may also help in reducing exercise-induced inflammation and muscle soreness, enhancing recovery and subsequent performance in active people. Practice gratitude daily. Did you know? The practice of gratitude helps you focus on the positive things in your life, helping reduce stress and increase creativity. Celebrate your achievements. Big or small, they’re all important. Did you know? Attaching strong emotions, like being happy when you celebrate an achievement, can make implementing new habits easier by creating new neural pathways in your brain. Use NON-GMO organic corn for your popcorn. Did you know? 90% of corn crops are sprayed with herbicides that are a real threat to your gut and overall health and possibly hinder your weight loss efforts. LEARN TO LOVE AND ACCEPT YOUR BODY. Living with body shame IS NOT a healthy way to live. Did you know? Studies show that the emotion of body shame mediates the relationship between self‐objectification and disordered eating (anorexia and bulimia, and dietary restraint). TAKE TIME TO REST AND RECHARGE. Did you know? Studies show that taking time to rest and recharge increases productivity, replenishes attention, solidifies memories, and encourages creativity. Stop drinking soda and sugary beverages. Did you know? There is over 44% risk increase to develop Alzheimer’s disease in people drinking soda. Be nice to yourself. Did you know? Being nice to yourself paves the way to implementing and maintaining small habits that can lead to a healthier life? Eat mindfully. Don’t eat while watching TV, working on your laptop, or scrolling through your phone. Not even while reading a good book. Did you know? Studies show that being distracted while you eat makes you eat more at a meal, which may add to weight gain. 😐 Stop using your phone, laptop, tv, or any other electronic device at least one hour before going to bed. Did you know? The blue light emitted by your devices is a big sleep disruptor, interfering with your circadian rhythm (sleep-wake cycle). Keep your blood sugar levels as steady as possible, within a specific threshold. Did you know? Blood sugar fluctuations are responsible for your energy fluctuations. Increase your immunity. Prevention is much easier than cure. Did you know? Vitamin C, vitamin D, and sleep are essential for good immunity. Practice gratitude. Did you know? Studies show that gratitude increases your ability to empathize with others. Stop smoking. Did you know? Smoking is the leading cause of preventable death worldwide. Practice meditation consistently. Did you know? Meditation has been shown to lower blood pressure, have positive improvements on chronic pain, depression, and quality of life. It also can offset the age-related cognitive decline. Cut back on watching TV. Did you know? Watching TV for more than 4 hours a day increases the risk of heart attack, stroke, and death. Did you know? Refined carbs affect your ability to use your prefrontal cortex, which means (amongst others) diminished ability to make good choices. They also have a huge impact on your energy levels. Use aromatherapy and essential oils to relax. Did you know? Fragrances significantly modulate the activity of different brain waves and are responsible for various states of the brain. Stop reacting. Start acting. Use mindfulness to become aware of your patterns. Did you know? You run on autopilot with most of your day to day activities, without even thinking about them. Including many of the self-destructive ones like eating junk foods. Or getting pissed at somebody for no solid reason. Leave a window of at least 12 hours between your dinner and the next day’s breakfast. Did you know? Research shows that it can improve: ✔︎ insulin sensitivity ✔︎ blood pressure ✔︎ immune function ✔︎ reduce inflammation. Buy a plant for your office or your house. Did you know? Studies show that even pictures of plants have a positive effect on improving your mental wellness, reducing stress, and cutting healing times. Practice empathy and embrace this deep sense of interconnectedness. Did you know? This ability to mentalize the experiences of others so vividly can lead us to take prosocial steps to reduce their pain. Practice mindfulness in your actions. Consciously focus your attention to a single thing and be aware of the present moment. Did you know? Mindfulness changes your brain and increases your gray matter. Don’t multitask! Did you know? Studies showed that error rates were 3 times higher when participants were given 2 goals instead of one. Practice silence. When you’re alone & when you’re in a conversation. Use it as a tool to focus yourself and connect. Did you know? There are ‘silence’ retreats. These are places where people actually pay good money to go to and don’t say a word for days in a row. Trust your intuition! Did you know? Going with your gut can help guide you through life, enable better decisions, faster decisions, and be more confident in the decisions you make. Move your body every day: ☑️walk ☑️run ☑️bike ☑️yoga ☑️lift weights ☑️interval training ☑️basketball ☑️tennis ☑️you name it. Double gain if you’re doing it outdoors. Did you know? Exercise rewires and structures the brain for better functioning. Incorporate fermented foods in your diet: ☑️kefir ☑️buttercream ☑️kombucha ☑️sauerkraut ☑️kimchi Did you know? There are billions of tiny bacteria living in your gut. They’re good guys, friendly, influence your health, and need to be properly fed. Fermented foods will do the trick. Ditch sugar if you want: ☑️ more energy ☑️ better skin ☑️ increased focus ☑️ longevity ☑️ weight loss. Replace it with natural sweeteners like stevia. Stop drinking alcohol if you want to lose weight. Or have more energy in the morning. Or both. Did you know? Alcohol is perceived as a toxic thing by the body. Therefore, when you’re enjoying your glass of wine, whiskey, beer, champagne (yes, it too!) and cognac with your meal, the body will store everything you eat as fat and focus on getting rid of the ‘threat’, which is your delicious drink? Start your day with a glass of water with fresh lemon in it. Add some lime if you like it. Did you know? Vitamin C is one of our main friends, as it helps our immunity. Check each food label, including the ones for bread. If you can’t read the words on it, don’t buy it! Did you know? Sugar is one of the most common ingredients in our food, including bread!! So if you’re into your health, DO check the label. You’ll be surprised. And not in a good way… Replace the highly processed vegetable oils in your pantry with extra virgin olive oil, coconut oil, or avocado oil. Did you know? Highly processed vegetable oils like canola, even if they are organic, are one of the major factors that contribute to inflammation in the body. Take 3 deep breaths before any meeting or call you have today! Did you know? Just three simple deep breaths can calm your mind, lower anxiety, and help you be more in control of your emotions during a meeting or call. STOP DRINKING DIET SODA! Stop drinking any kind of soda. Did you know? Diet sodas are worse for our health than regular sodas, despite the fact that they are advertised as the better versions of the regular ones. All the sweeteners are neurotoxins which, as the name implies, create a toxic load on our bodies. Expose as much of your skin as possible to the sun every day. The more skin exposed, the more Vitamin D produced in your body. This translates into increased immunity. Did you know: Skin is the largest organ of your body? Eat Real Foods. As many of them as much as you can. Real foods = foods that come from nature, not out of a manufacturing facility. Did you know: The more complicated the name of a food ingredient on a label, the less likely it is to be natural? Add something green to your diet every day. If you’re into challenges, aim for something green with every meal. Did you know? Hemoglobin and chlorophyll have similar structures. The main difference is that hemoglobin is built around iron (Fe), whereas chlorophyll is built around magnesium, (Mg). Drink your water every damn day! Specialists recommend a daily minimum: 8 GLASSES OF WATER = HEALTH Allow yourself 5 minutes of quiet time upon your waking. No phone, TV or any other device. Spend them checking in with your body and observing your thoughts. Think of one thing you can be grateful for today.