HealthyLife Articles

Tag: focus

  • Food For The Brain

    HEALTHY EATING

    Women in kitchen with fresh food on counter.

    Mental health may seem like it’s all about thoughts and feelings, but your diet plays a role in how your brain functions. Your food choices may contribute to declining mental health. On the flip side, a quality diet may help manage mental health struggles. For optimal mental health, what you eat matters.

    Good nutrition helps

    A wealth of research supports the benefits of a whole-food, plant-based diet for optimal health. This applies to mental health, too. When you choose a plant-based diet, your brain works at its best. A quality diet:

    *  Provides necessary nutrients for normal brain function

    *  Supports the health of the gut microbiome, which connects to the brain and influences mood

    *  Promotes resilience to stress

    *  Provides consistent energy to feel alert and productive

    *  Supplies essential nutrients to produce hormones and neurotransmitters that influence how you feel

    Poor nutrition can hurt

    The average Western diet is high in saturated fats, added sugars, and processed foods. These foods negatively impact your health and, over time, increase your risk of chronic diseases, including mental health conditions. Too much poor-quality food and too little nutritious food is bad for your brain. Poor diet:

    *  Promotes a chronic inflammatory state in the body

    *  Contributes to oxidative stress in the brain

    *  Worsens mood disorders

    *  Disrupts the balance of mood-boosting hormones

    *  Increases appetite and food cravings

    Good nutrition for your brain

    In a plant-based diet, fruits, vegetables, whole grains, nuts, seeds, beans, and lentils should form the base of your meals. Lean animal foods such as chicken, fish, eggs, and low-fat dairy provide healthy protein in small portions.

    Try these tips to eat well for your brain:

    *  Begin your day with a high-fiber bowl of oatmeal or other whole grain with fruit.

    *  Snack on raw vegetables, fruit, or a small handful of nuts or seeds.

    *  Choose healthy oils when cooking, such as olive and avocado oil.

    *  Limit sugary beverages and choose plain or flavored water most often.

    *  Add dark leafy greens to salads, soups, smoothies, and entrees for a boost of nutrients.

    © American Institute for Preventive Medicine

  • Solve The Homework Hassle

    FAMILY LIFE

    Image of father helping son with homework.

    Do you dread those long nights of homework hassle-for parents and students? Homework does not have to be a time of great stress for families, according to Paula Kramer, chair and professor of occupational therapy at University of the Sciences. Dr. Kramer suggests the following ways to help avoid arguments over turning off the TV and hitting the books:

    *  Come to an understanding with your child that homework is a necessity-and must be done every day.

    *  Communicate (in person and by email) with the teachers and find out how much time the student is expected to devote to homework each night. Setting expectations and time limits will make the child more productive.

    *  Allow for active playtime before homework. If the child does not have an after-school activity such as a sport or dance class, provide 45 minutes to an hour for the child to engage in active behavior prior to homework. The physical activity will help the child burn off energy, settle the nervous system, and refocus mentally for homework.

    *  Create a designated area for homework and studying-desk in a bedroom or the kitchen table. Just keep the homework spot the same, quiet, and free from distractions.

    *  Create charts to track homework progress. The chart will not only set a schedule that visibly shows that homework needs to be done every night, but will also allow the child to track progress. Rewards can be given for homework completed successfully a few nights in a row.

    *  Use positive praise to encourage good homework and study habits.

    *  Be a role model for the child. School cannot teach everything. Responsibility for successful behavior also lies at home. Parents need to take an active role in their child’s education and should check in on the child during homework to make sure it is completed properly.

    © American Institute for Preventive Medicine

  • The Best Foods To Help You Focus

    HEALTHY EATING

    Image of different vegetables shaped into an apple.

    You know the right foods are good for your body, but did you know they can help your brain too? Many foods can actually improve brain function, according to the Academy of Nutrition and Dietetics:

    *Vegetables.All vegetables can benefit the brain, but certain vegetables seem to be especially helpful. Cruciferous vegetables like broccoli, cabbage or cauliflower boost brain power. Dark leafy greens, such as spinach, kale, mustard greens and dark lettuce, also improve concentration and memory.

    *Dark-colored berries.Blackberries, blueberries and cherries have nutrients that your brain needs for optimal function. Fresh or frozen are great options. If you choose dried fruits, read the label and avoid any with added sugar.

    *Omega-3 fatty acids.Fatty fish, such as salmon, bluefin tuna, sardines and herring contain high amounts of omega-3 fatty acids. Vegetarian sources include flaxseeds, chia seeds and walnuts.

    In addition, these foods are also great for your heart and overall health. Try working them into your daily diet for maximum brain benefit and a healthier you.

    © American Institute for Preventive Medicine

  • Train Like An Olympian

    BE FIT

    Image of women running.

    Olympic athletes inspire us with their fierce discipline and natural talent as they smash records, going higher, farther and faster. Their can-do   spirit motivates us all to take on  new challenges.

    Whether your goal is to complete your first marathon or improve your golf game, there are lessons to be learned from the best of the best.

    Saint Louis University assistant professor of physical therapy, Chris Sebelski, gives this guidance on how to train like a champion:

    *Set a goal and break it down.For instance, if you’re training to get in shape for a cross-country hiking trip, you might aim to walk 3 miles a day for the first 2 weeks and build up to 10 miles a day by the end of 10 weeks.

    *Cross-train.Cross-training reduces risks of overtraining and helps avoid injury. It also enhances muscle performance and stimulates the mind so you don’t become bored by too much repetition.

    *Work out with others.Olympic athletes don’t train alone and they don’t train only with those at the same skill level. Run with different people. On one day, partner with someone slower than your normal pace. You’ll stay out longer and practice endurance. Another day, run with someone faster than your average pace. You’ll do a more intense cardio workout.

    *Create a team.Olympic athletes know that they cannot do it on their own. You shouldn’t expect to either. Seek people and methods that can help you accomplish your goal. It could be a face-to-face session with a trainer, a nutrition class, or an online chat room of like-minded people.

    *Find your motivation.Olympians use lots of techniques to manage their emotions. This year, for example, athletes reported using yoga, meditation, and even watching their favorite TV shows to calm themselves before an event.

    *Put on an Olympic attitude.For most of us, our jobs, families and personal commitments mean we can’t spend as much time training as a world champion might. But  you can adopt the mentality of  an Olympian during the time you  do train.

    *Enjoy.Regardless of the scale of your goal, train for and accomplish a physical goal you set for yourself. Crossing that finish line is a feeling unlike any other.

    © American Institute for Preventive Medicine

  • Use Mindfulness At Work

    WORK LIFE

    Concept image of co-workers with graphics above them.

    With mindfulness-being focused and fully present in the here and now-you can replace multitasking habits with more directed practices to reduce stress and increase productivity,” said Dr. Romie Mushtaq, a neurologist with expertise in mind-body medicine. The result? You’ll be sharper, more efficient, and more creative.

    To clear away distractions and live in the moment, Dr. Mushtaq offers these tips for practicing mindfulness in a multitasking business:

    Focus on a single task for an allotted amount of time.

    You might say, “For 15 minutes, I’m going to read through my emails, and then for one hour, I’m going to make my phone calls.” If your job comes with constant interruptions that demand your attention, take several deep breaths and then prioritize them. Resist the urge to answer the phone every time it rings-unless it’s your boss. If someone asks you to drop what you’re doing to help with a problem, it’s okay to say, “I’ll be finished with what I’m doing in 10 minutes, then I’m all yours.”

    When you get “stuck” in a task, change your physical environment to stimulate your senses.

    Sometimes we bounce from one task to another because we just don’t have the words to begin writing that strategic plan, or we’re staring at a problem and have no ideas for solutions. That’s the time to get up, take a walk outside and look at the flowers and the birds or turn on relaxing music. Offering your senses pleasant and different stimulation rewires your brain for relaxation and reduces the effects of stress hormones, which helps to unfreeze your creativity center.

    Delegate!

    We often have little control over the external stresses in our life, particularly on the job. Have compassion for yourself, and reach out for help. If you can assign a task to somebody else who’s capable of handling it, do so. If you need to ask a colleague to help you out, ask.

    © American Institute for Preventive Medicine

  • 6 Ways To Boost Productivity

    WORK LIFE

    Three co-workers sitting at table working.

    When you feel productive, getting tasks done can seem effortless. But, productivity often doesn’t happen on its own. Boost productivity and crush your to-do list.

    Cut out distractions

    Silence your phone and turn off email notifications. Give yourself 15 to 30 minutes of uninterrupted work at a time. Check your phone or take a stretch break every time you finish a work block.

    Write goals down

    Take a moment in the morning to write a clear to-do list. Focus on the things you must get done, not wishful thinking. A clear goal is more likely to be achieved.

    Break tasks up

    Instead of trying to tackle the whole project at once, break it up into smaller tasks. Each piece should feel manageable, making the entire project easier to achieve from start to finish.

    Collaborate

    Team meetings may seem like a time-waster, but in reality, collaborating with others boosts productivity. Regular check-ins keep everyone on track and hold you accountable for getting positive results.

    Take a break

    Working pedal to the metal is a recipe for burnout. Regular breaks refresh and energize you making you more productive in the long run. A 10-minute break every hour is a reasonable goal.

    Move more

    Physical activity during the workday can make you more productive. Movement increases alertness and energy. Try a standing desk, stretching, or walking breaks to get the blood flowing.

    © American Institute for Preventive Medicine