In order to appreciate dragon fruit, you have to first understand the Dragon fruit facts about it. A dragon fruit, sometimes called a dragon apple, is a dessert apple with an outer skin and seeds inside. The outer skin is usually red, purple or blue in color, but may also be green, yellow, brown or even black. These apples are juicy, and contain many healthful nutrients, including Vitamin C, beta carotene, potassium, fiber, niacin and several B vitamins. They are a healthy alternative to the traditional dried, processed apple.

Dragon Fruit Health facts You should Know 

In order to appreciate dragon fruit, you have to first understand the Dragon fruit health facts about it.

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Food

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Health

Dragon Fruit Health Facts You Should Know

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Anxiety Counseling Dallas

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Understand yourself and those around you.

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Psychology

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Mindfulness

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Mental Health

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Meditation

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I get it. It's okay to not be okay. People need time to heal themselves. They can't always look perfect and dashing because they are humans. They have feelings and they make mistakes.&nbsp;What's not okay is using innocent people as rehabilitation centers for your mental issues. It's not okay if you had broken so many people just to fix yourself.&nbsp;If you are going to heal yourself, heal silently. Don't use your mental issues as an excuse to hurt other people.

Jeanne Marie Quinanola on Oct 13

The ideal sleeping environment is like a cave: cool, dark, quiet. These conditions can help you fall asleep more easily and stay asleep throughout the night.

Here’s Why Your Bedroom Should Be Like A Cave

Your sleep space should not be too warm. Using a box fan or keeping the air conditioning low will cool the bedroom and help with sleep initiation.

Your Bedroom Should Be A Comfortable Temperature

Your sleep environment should be dark to help signal to the body that it is time to sleep. If there is light coming into the space, blackout curtains or an eye mask may help with dimming or eliminating unwanted light.

Minimize Light In Your Bedroom 

The bedroom should be a quiet space. Loud and startling noises may cause more awake periods during the night. White noise machines or fans can help to cover or drown out extraneous sounds.

Make Sure That Your Bedroom Is Quiet Or “Cover” The Noise

The sleep environment should only be used for sleep (and intimacy). This means that it should not be used for reading, writing, working, worrying, etc. Keeping the sleep environment a single-purpose space helps to maintain a strong association between the bed and going to sleep. In other words, when you get into bed, it should signal to your body that it is time to go to sleep.

Your Bed Should Only Be Used For Sleep (and Intimacy)

Even as a sleep researcher, I have struggled with consistently sleeping well. I would sleep through the night sometimes, but loud cars or early sunlight would often wake me up. One thing that I…

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Habits

Inside a Sleep Researcher’s Bedroom: How I Sleep and Why

Having an adequate amount of sleep each night is an important part of the process for fighting burnout. There will be numerous of successful people that will tell you that they run on 5 hours of sleep, sometimes even less. However, being able to run on five hours of sleep does not work for everyone. The American Academy of Sleep Medicine suggests that everyone from the age of 18-60 needs to have 7 hours of sleep.

Get Sufficient Rest

It's okay to be hungry for knowledge and growth, however consistently having an immediate gratification mindset can lead to unnecessary stress.  Your career is a marathon, not a sprint. Learn to enjoy the process and the day-to dat skills you obtain every day. Small skills gained daily add up and are a vital part of your career growth.

Focus on your long-term career goals

Many of us find it hard to take time away from the office due to the overflowing demands of our jobs but a change of scenery is good every now and then. It's beneficial to separate yourself from the 'rat race' and vacations help us reset. Putting your self first is important and it can also help us into thinking of fresh ideas that can make us successful in the long run.

Take your vacations

The tasks in your list are not equal and often we have long-running to-do lists then feel overloaded every day. We should always be mindful to ourselves, burnout and exhaustion aren't things that happen overnight but rather slowly occur over time.  Instead of a to-do list, make a success list. This list helps hone in on the tasks that will deliver the most significant results.

The success list over the to-do list

While stress may be prevalent in our lives, extreme pressure and insufficient rest can lead to the debilitating state of burnout.

The Fight Against Burnout And What You Can Do About It

Obviously, a healthy body boosts your energy to do work. How you treat your body decides how you’re willing to put effort into your personal development. If you treat your body poorly, you’ll always feel low and underconfident. Gabriela said that how we feel physically matters the most. Give your body proper nourishment and be physically fit.

1.Physical Area 

The spiritual area is not something about doing hours of meditations and being stress-less all the time but spiritual means willingness to believe about being special. To enhance our soul we need to learn something. Constant learning opens the pathway of your mind. Practice that learning, share your knowledge.

2.Spiritual Area 

What you feed your mind (the bread for the mind as she quoted) will decide your thoughts. The food for your thoughts, The quality of food will bring the good in you. You have to carefully select what you watch, what you read, what is truth, and what is false.As you start developing these areas you’ll get the results of your warm-up and then you can concentrate on your personal development.

3.Mental Area: 

I recently watched Gabriela Blandy's YouTube video where she talked about personal development areas we should never ignore. When we hear the word personal development; we always think about confidence, self-esteem, strong willingness etcetera, etcetera. She pointed out before working on these things we first need to prepare our mind, body, and spirit for it.

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Personal Development

Areas We Should Never Ignore (Personal Development)

One of the major reasons why silence can play an important role in everyday life is the ability to focus as the modern world and its various noises enter your brain all at once. The ability to focus on different tasks is often accompanied by a little background noise.Focus is almost always lost when a sound reaches around 80 decibels. A Noise free<a href="https://whisperroom.com/models/"> environment </a>or one with just a little background noise will help you concentrate the best.

1. Silence Helps You Concentrate

Some studies have shown how important silence is to the success of individuals as they move through the creative process. An article on Medium explains that visionary scientists like Albert Einstein and Sir Isaac Newton worked almost exclusively alone for the majority of their lives. Psychoanalyst Ester Buchholz has previously explained the best creative work is often completed in solitude or after a period of solitude.Brainstorming with others offers its own set of benefits, but some of the best creative work happens when the outside world is shut out and your craft gets all the focus.

2. Be More Creative

Many distractions and noises flood our world. You may never discover how you can improve your life when your attention is always being drawn away. However, you can improve your awareness by practicing silence. Taking time to self-reflect will help you figure out if your life is working the way you’d like it to. Once you become aware of the changes you’d like to see, you’ll be able to make a conscious improvement to the patterns of your life.

3. Awareness Can Achieved

When struggling with the stresses and strains of life you may have difficulties with staying calm. Stress is one of the most difficult aspects of modern life. The American Institute of Stress reports around 77 percent of people in the U.S. show some physical signs of stress in their everyday life. A period of silence each day allows the chance to relax and reduce stress levels.

4. Provides You with a Sense of Calm

UPMC health <a href="https://share.upmc.com/2016/05/kids-and-noise-pollution/"> </a>has reported a link between the level of noise a child is exposed to with their abilities as a student. The more noise a child is exposed to, the worse they perform at school and the harder they find the concentration levels to work with. In the 21st-century, the exposure of children to tablets, cell phones, and video games has increased the level of hearing impairment which affects their ability to learn and develop correctly.

5. Noise Has Been Linked to a Lower Level of Learning

How do you measure productivity? If you are running on very little sleep and trying to complete as many tasks as possible in as short a time as possible, you may be missing out on the benefits of silence. In an article by <a href="https://www.inc.com/dan-ruch/why-silence-may-yield-more-productivity-than-you-t.html">Inc. </a>, research suggests that doing nothing and remaining silent has been reported to increase the production of new brain cells which could make you more productive in the future simply by doing nothing. Taking time to daydream may actually improve your productivity tenfold.

6. Productivity and Silence

Constant noise from the media and our day-to-day lives causes many of us to miss out on the benefits of silence. In today’s fast-paced world, almost everyone has a short fuse for frustration. Learning to enjoy silence cultivates calmness and peacefulness. When regularly practiced, your tolerance levels for becoming impatient will likely grow too. When you learn to savor silent moments, you’ll have more patience in daily hassles like traffic jams and long lines at the store.

7. Gives You More Patience

We live in a loud and distracting world. The constant noise from media and our day-to-day lives cause many of us to miss out on the benefits of silence.

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Time Management

7 Benefits of Silence: Why We Need Less Noise 

One of the most powerful ways to keep your mind healthy is with exercise.Physical activity has been shown to promote neurogenesis — the formation of new neurons — and so it’s not surprising that exercise would help keep your mind sharp. In 2012, Zelinski published a meta analysis on methods to improve cognition in older adults.An analysis from the Mayo Clinic Study of Aging found that moderate exercise in mid or late life was linked to a reduced chance of developing mild cognitive impairment.

The Value Of Exercise

Just as you can train your body, you can also train your brain. “Cognitive training is very much like taking your brain to the gym,” says Amit Lampit, a clinical neuroscientist at the University of Melbourne in Australia. The idea is to use highly structured exercises to practice cognitive processes so you can improve and maintain cognitive performance.

Pushing Your Brain

A Mediterranean diet (high in fruits, vegetables, whole grains, nuts, seeds, fish and olive oil) may help keep your brain healthy, Zelinski says. Numerous studies have shown that diets that follow the Mediterranean pattern might help maintain good cognitive health.A study published in 2019 looked at more than 2,600 participants in a longitudinal study of aging and found that those who’d eaten a Mediterranean-style diet as adults had better cognitive performance in middle age.

The Right Diet

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Science & Nature

What really works to help an aging brain. It’s not going to function like it did in your 20s, but there are things you can do.

These foods are easy-to-find and their link is scientific study backed. Make their intake more regular in the diet. <ul><li class="ql-align-justify">Berries</li><li class="ql-align-justify">Turmeric</li><li class="ql-align-justify">Extra dark chocolate</li><li class="ql-align-justify">Leafy greens</li><li class="ql-align-justify">Fermented foods (like yogurt)</li></ul>

5 Foods Linked To Better Brain Function

A daily diet of colorful fruits and vegetables can help make your brain strong, sharper and smarter, studies show. Here's what a Harvard nutritional psychiatrist eats to strengthen her memory, focus and overall health.

A Harvard nutritionist and brain expert shares the 5 foods she eats every day to sharpen her memory and focus

As you improve your endurance, you will find distances that were formerly challenging will become easier. <ul><li>Run multiple times a week</li><li>Run for both consistency and speed (set different goals for different runs within the week)</li><li>Remember: it usually takes 4-10 days to benefit from a run</li></ul>

The Key To Endurance Is Consistency 

Assess your running skills honestly and decide on the best goal for your current level of fitness. To be safe, avoid overtraining and running with an injury.

1. Set A Goal

Whether you’re a new runner looking to complete their first 5k or an experienced runner looking to increase their stamina for the final stages of the marathon and avoid hitting the wall, the rule of “too much too soon” always holds true, doing too much too soon only leads to injury or overtraining.

To increase your aerobic capacity and improve your endurance to run farther than you can now, you need to train consistently. Consistent training will build your aerobic base, increase your aerobic capacity (which is how much oxygen your muscles can use) and strengthen your muscles. When you begin to add extra runs to your week, they should be easy and slow – speed follows endurance! You should aim for 3 to 4 sessions per week for 30 minutes or more. Aim to make one of these sessions your long run where you plan to go farther than any of your other runs that week.

2. Constancy

To run farther, you’re going to have to actually run farther! Either increase your long run by 5 – 10 minutes or add 0.8 – 1.6 km (0.5 – 1 mile) each time . It might not sound like much but it begins to add up. When you get into a bigger volume of training for a half marathon or marathon, your long run should be roughly 30-50% of your total distance for the week. Do your long run at a slow and sustainable pace. Go slowly and just focus on covering the distance. Remember, speed follows endurance.

3. Run Long

These runs are normally run over a shorter distance, but at a higher pace than at which you normally train. Training like this means you can run longer before fatigue and lactic acid builds up and slows you down. It will also make your easy running pace or planned race pace feel easier – these runs are the key to improving your running speed. Tempo runs should be a “ comfortably hard ” pace that lasts from 20-40 minutes and up to 60 minutes for more advanced runners. They should not be an all-out effort that has you gasping for breath, but a challenging pace that you feel you can maintain.

4. Run Tempo Runs

The farther you run, the more you’re challenging yourself and therefore need to ensure your body is <a href="https://www.runtastic.com/blog/en/learn-how-to-speed-up-your-recovery-with-these-8-tips/">recovering between sessions. </a>Good recovery comes from a good diet, stretching and <a href="https://www.runtastic.com/blog/en/sleep-myths-debunked/">sufficient sleep </a>. Aim to eat a quality meal or snack of carbs and protein within 30 minutes after finishing your run. This is the optimal window of recovery where your body can best absorb the nutrients to refuel and recover with. Focusing on this will enable you to recover between sessions and go into each run feeling strong and able to complete it.

5. Recover

You want to increase your running stamina, but don’t know where to start? Follow these tips to increase your endurance.

exerciseandfitness

Exercise & Fitness

Running Stamina: 7 Tips To Increase Your Endurance

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