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Josie

@josie_u26

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The Flexitarian Diet

When diet fads are scattered all over, it's difficult to find one that actually works for us for the long haul.

The flexitarian diet is an easy diet to follow that isn't restricting. The name itself means that it is a flexible vegetarian diet, hence, flexitarian. It is focused on having a diet that is more on being pro-plants but not anti-meat.

@josie_u26

Health Benefits of the Flexitarian Diet and How to Get Started

eatingwell.com

Advantages:

  • It is a diet that is proven to be effective for weight loss
  • It reduces blood pressure
  • Lowers the risk of diabetes
  • Decreases the risk of dying from heart disease

Disadvantages:

  • It is a learning curve. It takes time to get used to the flexitarian diet especially for a beginner.
  • Less animal protein must be replaced with recommended plant proteins so that you'll be able to fill the gap of common nutrient deficiencies such as: iron, zinc, vitamin D, vitamin B-12, and omega-3 fats.

Since this diet is focused on having you eat more plants and plant-based protein like beans, lentils, and tofu. You can also mix it up with whole grains, potatoes, eggs, avocados, and even fish.

While there are no off-limit foods, keep in mind that its goal is to eat less meat so it is also important to keep in mind to limit the intake of poultry, red meat, pork, and animal fats.

We don't know how sleep evolved
  • Research has linked sleep with memory processing, emotional stability and even cleansing.
  • Most animals have their own circadian rhythm, or body clock. Even the cells in the body have a rhythm, so it's vital for organisms to have a way to sync these.

Perhaps sleep arose to group the body's processes, ensuring that specific processes don't conflict with one another.

The mysteries of sleep: everything we don't know about why we snooze

sciencefocus.com

  • One theory is that dreaming helps with sleep's memory-processing function. During sleep, the brain sorts through information gathered during the day, then decides what to keep and what connections to make between new information.
  • Another theory is that dreams help with emotional processing by removing some emotional associations.
  • Dreams may provide a safe way of testing the brain's reactions to negative events.
  • Or dreams are just the by-product of a brain starved of external input.

It is not genetics that determines whether you are an 'early riser' or an 'evening owl'. It is mostly habitual and environmental.

Early research found a connection between night owls and developing schizophrenia later in life. On average, owls also have lower wellbeing and are more likely to develop depression. It could be that owls are experiencing constant jet lag, which may put their bodies under stress.

Past research found that carriers of a particular gene slept for about 2 hours less than non-carriers. They also found short sleepers who did not carry this gene but had another mutation that appeared to be linked with short sleep.

Natural short sleepers don't seem to suffer health problems associated with getting too little sleep. But it could be that short sleepers are really efficient sleepers.

White Noise

The essential idea of white noise is to create constant and unchanging background noise to help us fall asleep or to study. From crickets chirping to distant thunder noises, white noises drown out any potentially distracting sounds.

The adjective "white" was used to describe the sound because its ultimate combination has similarities to the qualities of white light.

What Is White Noise? Can It Help You Concentrate and Sleep Better?

thoughtco.com

White Noise for Studying

Many studies have been done to prove any correlation between white noise for studying and its effects.

While there may have been positive links to some, it has been also proven that the effects of background noise depend on personal experience.

White Noise for Sleeping

Some people find the idea of total silence as a major distraction and this deprives them of sleep. Doctors often recommend white noise machines to treat sleep deprivation and often tinnitus.

Noise is not essentially what wakes us up but it is the sudden changes in background noise. What the white noise machine does is that is blocks sudden changes in sound and helps people either fall asleep or stay asleep.

The Pros and Cons of White Noise On Babies

Pros:

  • Some babies tend to fall asleep faster with white noise in the background
  • White noise helps drown out household noises during nap times
  • It helps newborn babies to relax by producing a sound mimicking their mother's heartbeat

Cons:

  • White noise doesn't work on all babies, it can also prevent them from sleeping
  • Newborns can become "addicted" to white noise and have trouble sleeping without it
  • The volume may exceed the baby's recommended noise limits
TV Vs White Noise While Sleeping
  • Many people tend to fall asleep while watching TV and some actually use it to help them sleep. However, unlike white noise, the volume, tone, colors, and brightness of the TV constantly change and it interferes with our sleep.
  • Studies show that although we are not conscious of it, parts of our brains continue to "watch" the TV even while we're asleep.
  • To get quality sleep, it is recommended that both the sound and lighting levels of our rooms remain consistent throughout.

Our moods and emotions play a powerful role in our behavioral choices and health.

Extensive studies show that sadness is related to tobacco use, with people wanting to puff away more frequently while being sad.

This new finding suggests smoking may not just be a habit, but deeply entwined with our emotions, and can be beneficial for future anti-smoking programs.

Can't quit smoking? It might be to do with how sad you are

bigthink.com

The healthy mind filters through thoughts

A mind in a healthy state is continuously performing a set of manoeuvres that uphold our moods.

A healthy mind is an editing mind that filters through particular ideas and sensations that actively need to be entertained so that we can direct our lives effectively.

What is Mental Health?

theschooloflife.com

A healthy mind resists unfair comparisons. It does not allow the successes of others to make us feel inadequate; neither does it frequently find fault with its own nature.

A healthy mind keeps at bay critical judgements. It does not tell us how appalling we are; instead, it allows us to talk to ourselves as we would to a friend.

A healthy mind knows that there are endless problems we could worry about. It can distinguish between what could conceivably happen and what is likely to happen.

It avoids catastrophic imaginings. It is confident that terrible things will either not happen, or it could be dealt with ably enough.

A healthy mind can compartmentalise your thoughts. Not all thoughts belong to all moments.

A healthy mind can quieten its preoccupations in order to focus on the present and stay engaged with what and who is immediately around.

A healthy mind knows how to isolate negativity. It clings to evidence of what is still kind and beautiful.

It remembers to appreciate even the little things. It still looks forward to a hot bath, some dried fruit or dark chocolate, a chat with a friend.

The Power Of The Moon On Humans
  • The belief of the moon's power to drive the emotions and feelings of human beings is well-documented.
  • Lunacy is the word describing madness, directly connecting it to Luna, the name of our moon.
  • In any country, hospital emergency units and police stations will vouch for the fact that there are more accidents, violent incidents and other emotion-related crimes on full moon days.

Does a full moon make people mad? - BBC Future

bbc.com

  • Human beings tend to have disturbed sleep during full moon nights, even if they are not aware of the fact and didn’t see it.
  • Many studies for research the effect of the lunar cycle on human beings produced mixed results.
  • For every study that confirms the phenomenon, there are also many studies that debunk it.
  • The effect of the cycle on tides suggests that it can affect our bodies, which are 60 percent water.
  • Animal bite incidents double during full moon days, something that has perplexed researchers.

Many claims that link a change in human and animal behaviour during full moon nights may be related to confirmation bias, a tendency to fit new information into something that is already believed to be true.

The idea of the full moon creating havoc in our minds, making us sleepless and violent is a legend that went mainstream, and could likely be stories of just a few people who are affected by the lunar force, and need to be studied more.

Don't Skip Your Vacantion

Studies show that working for extended periods of time without a break has an adverse effect on one’s overall performance.

Going on a (relaxing) vacation has immense benefits like greater creativity, lower stress and improved productivity. Taking a mental time off from work while on vacation creates a creative space inside our heads, making us work better once we are back.

Thinking of Skipping Vacation? Don’t!

hbr.org

  • Poorly planned vacation time can diminish the positive aspects of a vacation, making it something out of a horror movie. Planning ahead makes us look forward to a vacation and adds an atmosphere of growth to our lives.
  • Instead of planning an elaborate far away vacation, plan for something nearby that is a short drive from home.
  • We need to have a realistic look at our options and identify the type of experience that would be ideal for us. Each of us has our own preferences of what nourishes us and helps us rejuvenate. Some like walking in nature, others may like adventure sports or to be at the beach, soaking up the much-needed sunlight.

Spending time in nature is beneficial for us in countless ways, and we can reap tremendous rewards by being out in the woods for just two hours a week.

Activities like a morning walk, a beach picnic, or a trip to a nearby lake can have a calming effect on the mind and don't take more than a day of our time.

Almost 65 percent of Americans work while on vacation. The main part of the vacation, unplugging our brains from the work routine is lost if we bring our work to our vacation, and makes us hate both work and our activities that are supposed to be fun.

This affects our intrinsic motivation and transforms our vacation into another stressful chore.

Studies show that when we recall our past happy memories, we reduce our stress and anxiety.

Creating memories is crucial as life goes by pretty fast and the short vacation trip may be one of the few chances we get to create lasting memories, as we go by in our mundane work lives.

The first marathon

The first marathon was held at the 1896 Olympics in Athens to commemorate the run of the soldier Pheidippides from a battlefield near the town of Marathon, Greece, to Athens in 490 B.C.

According to legend, Pheidippides ran approximately 25 miles to announce the Athenians' victory over the Persians. After he delivered the victory message, he keeled over and died.

Why Are Marathons 26.2 Miles Long?

livescience.com

  • The first official Olympic race started at the Marathon Bridge and ended at the Olympic Stadium in Athens, a distance of about 24.85 miles. Of the 25 entrants, only 9 runners finished.
  • After 1896, in the next few Olympic marathons, it was decided that as long as the runners ran the same course, there was no need to keep the distance exactly the same.
  • From the 1908 London Olympics, the course was laid out from Windsor Castle to White City stadium. To put the finish line in front of the royal family's viewing box, an extra 385 yards was added.
  • It took 13 years of arguing before the International Amateur Athletic Federation (IAAF) adopted the 1908 distance as the official marathon.
Intermittent fasting

Intermittent fasting is a process that enables you to lose weight by mixing a low-calorie diet with unrestricted eating throughout the week. The issue is that many individuals tend to disobey this diet without even wanting it.

Intermittent fasting is a way of losing weight that favours flexibility over calorie counting. It restricts the time you are allowed to eat, which reduces calorie intake by limiting opportunities to eat.

Intermittent fasting: if you're struggling to lose weight, this might be why

theconversation.com

While intermittent fasting has as main purpose to make the large calorie deficit remain unchanged after a period of fasting or low-calorie dieting, studies have shown that actually a combination of eating just a bit more and doing less physical activity can help recover half of this calorie deficit.

When deciding on the best way to lose weight, intermittent fasting might be just the proper way for you. Due to its flexibility, this type of diet enables you to lose weight while still enjoying good meals.

However, it is entirely up to you to decide on the outcome of the diet, whatever this is.

Not getting enough sleep

Now that is an issue most of us face on a daily basis: not getting enough sleep because we are too stressed or paying too much attention to our screens, for different reasons.

The bad news is that sleep is essential for the good functioning of our brain. Therefore, we are to find solutions to this problem, as it can have really bad effects on us.

How to Stop Sabotaging Your Sleep

maketime.blog

If you find yourself experiencing issues when trying to fall asleep, you might as well consider making your brain believe that night has come.

In order to do this, you could start using dim table or side lamps instead of bright ones, turning on your phone the so-called 'night mode' or using a mask to cover your face.

Whenever we fall behind on sleep, most of us have the tendency to try to catch up during weekends. The result is not that good though: it confuses our internal clock and therefore, we tend to feel even more tired afterwards.

So we should actually try waking up and going to bed at the same hours on both weekdays and weekends and building up a regular schedule that suits our needs.

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