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Health

103 SAVED IDEAS

The Sleep-Wake Cycle

A chronotype is what a person's sleep cycle calls under, whether they're a night owl, an early bird, or somewhere in between.

One's chronotype is determined by a combination of nature and nurture. Respectively, one's genes determine whether one prefers to be awake late at night or early in the morning; whereas nurture is how we choose our lifestyle.

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Health

What you participate in or what your daily activities are are usually what reinforces your chronotype.

  • Make the change gradually. Don't let your body go into shock. It is preferred if you set your alarm 15-20 mins earlier for the past several weeks until your adjusted to your ideal schedule.
  • Consistency is key.
  • Limit exposure to light an hour before bed because it blocks the body's production of melatonin.
  • Avoid stimulating activities during the time you should be asleep.

Being in a bad place mentally is extremely difficult when going through it alone, however, the good thing about the modern world is it offers three main sources for solace:

  1. Psychiatric medicine
  2. Cognitive Behavior Therapy (CBT)
  3. Psychotherapy.

When administered correctly, the medicine we get from our psychiatrist helps correct the chemical imbalances of our brain that help us get through our daily lives.

The side effects of these may range from nausea to sleepiness, but with it, we'd be able to function... more or less.

These are psychiatric sessions that last around 6 to 10 hours where we learn techniques to argue rationally with our irrational mind.

Our internal persecutors like paranoia, low self-esteem, shame, and panic, will be tackled. We'll then be able to distinguish facts from irrational thoughts.

At a first glance, it seems like psychotherapy is not an option you'd like to get yourself involved in since it requires a large amount of your time, active engagement, and sustained emotional efforts.

However, psychotherapy is a great way to correct our self-ignorance in the most profound ways. It provides a safe space to let ourselves heal consciously.

  1. We are able to make our unconscious feelings become conscious. Since experiencing trauma we are unable to grasp what we truly long for. We learn here crucial ideas and feelings that come from our unconscious to be exposed and healed.
  2. Transference. Here we learn where our impulses come from and develop less self-defeating ways of interacting with people moving forward.
  3. It is most likely our first good relationship. The therapist is the first truly supportive and reliable person we've encountered.
Make a list of remaining tasks

There are some projects that we aren't able to finish in a day, but luckily for us, there's always a chance to finish it tomorrow.

So whatever task you have left from work, jot it down so you won't forget about it.

Work hours are up! It's time to get some relaxation going and it's harder to relax with constant buzzing from your work e-mail and it's extremely tempting to check them.

Practice "Out of sight, out of mind."

Do something physical

Either you just take a walk around the block for 15 minutes or have an extreme workout session at the gym, it can help get your mind off of work.

Sometimes its better to get your blood going, stretch your limbs, and transition into relaxation mode.

After a long day of working, call a friend and just share laugh with them. Or just have an intimate conversation with your significant other.

"A simple video call with your loved ones is just a humanizing feeling, it helps us reconnect and regenerate the jolt to put the workday behind."

Everyone who's been to a spa knows how relaxing the atmosphere of the place. You can do that too at home by lighting an aromatic candle, lights down low, some calm relaxing music playing in the background, and a diffuser with green tea and bamboo oil is scenting up the place.

De-stress yourself with those and include a little stretching here and there, but don't forget to drink your water.

Another day has passed and it's time to wind yourself down again. Meditation changes our state of mind. It can energize you, soothe calmness into you, or even both. It allows our bodies to become present in the moment.

If meditation isn't for you, there are other ways to sooth yourself like the box-breathing method, or yoga.

Pasteurization
  • It is the process of applying low heat to kill pathogens and extend shelf life of food and beverage products.
  • The process does not eliminate bacterial spores, so it doesn't truly sterilizes products.
  • Pasteurization earlier use was to improve the flavor or food and beverages but not it's primarily for food safety.
  • It greatly reduces risk of food poisoning.
  • The process is dependent on the nature of the product and whether it is packaged or not.
  • Liquids and products packaged in plastic and metal containers can be pasteurized either through steam or hot water.
  • Packaged food in glass containers can be pasteurized too by using hot water with the consideration of the glass's breaking point.
  • The temperature and duration of the process of pasteurization are delicately controlled.
  • In 1864, Louis Pasteur developed the technique to heat wine before aging it to kill microbes and reduce its acidity. Hence, the name pasteurization.
  • However, the process itself has been around way before Louis Pasteur. It was popularly used in China to preserve wine in 1117AD.
  • The main reason why it is named in his honor is due to his research that pointed towards microorganisms as the culprit for spoilage and disease that led to the Germ Theory of Disease.
  • As it reduces the risk of food poisoning and extends shelf life, it, however, affects the texture, flavor, and nutritional value of certain food;
  • It affects several vitamins such as vitamin A concentration increases, while the concentration of vitamin B2 decreases;
  • It may cause softening of tissues on vegetables, nutrient changes - some increasing and some diminishing;
  • It loses some aroma compounds for fruit juices and reduces vitamin C and carotene.

Milk offers a place where numerous pathogens grow and increase in numbers, including those that may cause tuberculosis, scarlet fever, E. coli, and more.

Before pasteurization, raw milk has been many milk-related diseases and deaths; only after the pasteurization process was introduced, milk-related diseases dropped drastically.

It now is able to disinfect food and inactivate soilage enzymes without significantly diminishing nutrient levels, this includes both thermal and non-thermal processes.

Getting enough protein

If you are worried about the amount of protein in your diet, you are probably eating more than enough.

Many people think if a meal has protein in it, it is full of health and goodness. Food companies are profitably adding to anything they can. You can now buy protein bars, protein shakes, protein noodles, protein bagels, protein cookies and even protein coffee.

Protein, along with fat and carbohydrate, is one of the three basic macronutrients, and probably the most important.

Protein contains nitrogen, without which we cannot grow or reproduce. Protein contains nine amino-acids that we can only get from food. Without them, our hair, nails, bones, muscles and immune system would be severely weakened.

According to official guidelines, a minimum of 0.8g of protein a day per kilogram of body weight is recommended. Yet, the average person in the US and Canada gets a full 90g a day, 20% more than the recommended amount. The average European consumes 85g of protein a day, and the average Chinese person 75g.

We hope our protein-enhanced food will lead us to better health, yet singling out protein can lead to an unbalanced view of health.

We can only understand the intensity of our protein obsession as a part of a broader set of dietary battles.

  • A 1950s study, based on Mediterranean populations, showed that a healthy diet consists of lots of carbohydrates with limited quantities of saturated fat.
  • But the modern supermarket interpreted the low-fat diet as high-sugar and high-refined-carbohydrates, which led to our current epidemic of diet-related ill-health.
  • Protein is the one safe thing the population feel they can still put their faith in.

The tendency to think about what we consume in terms of nutrients, rather than real whole ingredients, means making the same old mistakes about nutrition in a new way.

Certain people, such as athletes, may require more than the minimum recommendation of 0.8g per kilo of bodyweight. The problem is that when we think more protein is better, we don't know when to stop. This fixation with protein can ultimately become a form of an eating disorder.

Adding extra protein beyond our needs tends to shorten our lifespan. It can also harm people with underlying kidney or liver problems.

Ultra-processed whey is not the same as salmon, either in nutrition or in the experience of eating it. Salmon will be high in omega-3 fatty acids and vitamin B12, whereas whey protein is low in vitamins, most minerals and fat-free.

Many view vegetable proteins such as lentils and peas as "low quality" compared with meat, eggs, and dairy, even though they contain all essential amino acids in smaller amounts. With a varied diet, this shouldn't matter.

Our protein needs do not remain the same over the human lifespan. 0.8g per kilogram of body weight may be enough for a young adult, but from age 50 onwards, protein requirements increase as we progressively lose muscle.

Most people who can afford a high-protein plate already eat enough protein. But economic circumstances force many people into protein malnutrition, as noticed among elderly people admitted to hospital. The deficit of protein is indeed part of a problem - that the wrong people ask if they are eating enough protein.

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