Sleep Well Wednesdays: How to beat the 3pm slump without caffeine or chocolate

Yes, it IS possible. Image: iStock Source:BodyAndSoul Ahh… that 3pm slump. We know it, we loathe it, but somehow, each day we struggle to avoid it, without a shot of sleep inhibiting caffeine or chocolate. Luckily sleep expert Olivia Arezzolo has just what you need to re-engergise without affecting your sleep later.

With fatigue setting in, you’re probably finding yourself mentally foggy, unable to concentrate and forgetting important details.. like that 4.30pm deadline. Or maybe you remember, but you’re too stressed out to deliver it well.

At the last minute, you surrender and reach for those tasty black espresso beans to get through, which works a treat, until that evening, when you’re unable to sleep properly or waking up at 3am .

So… what’s the solution? I’ve got four of them. And each of them, as always, is backed by science. Scale some stairs

Avoid the 3pm slump and build that booty at the same time – win-win! Research shows that climbing stairs for 15 minutes provides more energy than a shot of coffee.

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Allowing you to get your heart rate up without hitting the gym (or needing a change of clothes); this also increases blood flow around the body, which after a day of sitting, is often just what you need to get your mojo back. Second to that, look forward to feeling mentally refreshed too, with thanks to an exercise-induced endorphin rush . Align with acupuncture

With 81 percent of individuals reporting enhanced energy; and 96 percent reporting feeling more relaxed after acupuncture in a recent study ; it’s no surprise this is one of my top recommendations for beating the 3pm slump.

As a backstory, research shows acupuncture can stimulate the flow of energy by piercing specific ‘acu-points’ on the body – helping fight fatigue. But rather than having a scheduled appointment each lunchtime, opt for an acupuncture mat – such as the eco luxe one from Anja Wellbeing . Tune into Tulsi

Reduce stress by 39 percent with a cuppa? If it’s tulsi – it’s true, according to academic research . Further to that, studies also show tulsi helps anxiety , sleep and memory . Considering these are three factors that lead to your 3pm slump, arming yourself with a tulsi blend like Pukka’s Tulsi Clarity is ideal – even if you’re not working. Get onto ginkgo

Forgetting a little too often for your liking, particularly in the afternoon? Not with the support of Gingko – found in clinical studies to protect against ageing, including memory loss and signs of Alzheimer’s. By improving blood flow in the brain, neurons (brain cells) stay healthier for longer – enabling mental clarity.

Try a supplement that provides gingko, alongside other nutrients to minimise memory loss – like Vitamin b6 and B12; such as Australian Natural Care’s Brain & Memory Boost . Meditate like a monk

Want to improve mental focus by 400 percent?! Meditate . Yes. The finding, as published in Psychological Science , found meditation can improve focus and attention by a staggering 400 percent. Reflecting on the reasons you might be slumping – feeling overwhelmed is definitely one of them, especially if you WFH.

Hence, a brief meditation session allows you to step back and refocus, with greater strength than ever. And if that’s not all, evidence also shows long term meditators spend double the amount of time in deep sleep too, furthering your focus capacity.

Read more at www.bodyandsoul.com.au

Have delicious, delectable, healthy Thanksgiving — there are tasty and nutritious alternatives to enjoy

Have delicious, delectable, healthy Thanksgiving — there are tasty and nutritious alternatives to enjoy

NKyTribune reporter

The table is set with the good china, cornucopia centerpiece, and Thanksgiving turkey with all the trimmings. There may be fewer loved ones around it this year, but with grateful hearts, we look forward. Eating the traditional Thanksgiving meal with small twists can be beneficial for our overall health, boost our brainpower, and mental health. Ending this year with a healthy note can help us get 2021 off to a great start.

Registered Dietician, Monica Smith from the Northern Kentucky Health Department (NKHD), provides ideas on how to turn the traditional Thanksgiving dinner we love to eat into a delicious, nutritious meal. Monica Smith When thinking of Thanksgiving dinner, turkey is an absolute. This Thanksgiving staple is on top of the good for you list. It is a great protein, being lean, not high in saturated fats, says Smith.

Most have heard of tryptophan in turkey, an amino acid that makes us sleepy, but it also influences our mood.

“It helps increase the neurotransmitter serotonin which is a feel-good hormone in our bodies,” Smith says. Research shows that our attention, memory, and mood are all positively affected by tryptophan, she says.

Proteins are the building blocks of the body. All cells contain proteins that are needed to help repair cells and make new cells. Smith stresses the importance of lean proteins that have less processing and nitrates. These along, with the higher saturated fats, cause health problems.

Turkey is a good protein to have year-round. Deli turkey provides almost the same benefits. Smith says to look for turkey that has less processing and fewer nitrates.

A Thanksgiving Salmon could be a fun, healthy alternative this year. After all, the Pilgrims had access to an abundant amount of seafood, which would have been an important food source. Salmon is a fatty fish, good as an anti-inflammatory, and is a great source of Omega 3, says Smith. She found a Thanksgiving Salmon recipe which includes another Thanksgiving favorite, cranberries.

Eating more fruits and vegetables is something most need to do daily.

“They are rich in numerous protective antioxidants (help to reduce the risk of chronic diseases), have numerous vitamins/minerals, and help increase immunity and our cognitive function,” says Smith. These are easy to incorporate into Thanksgiving dinner. Smith says to think dark leafy greens. Sauteed spinach, kale, or swiss chard in olive oil, with a little garlic, is tasty and healthy. Must have turkey (Wikimedia Commons) “All of your orange veggies like butternut squash, pumpkin, sweet potato, and carrots,” are all good Thanksgiving vegetables, Smith says. “You can make roasted pumpkin the same as you would butternut squash. Just coat it with a little bit of olive oil or avocado oil, a heart-healthy oil, and salt and pepper or you could add a little cinnamon and nutmeg. It’s really good,” she says. If roasting pumpkin, roast the seeds too! Pumpkin seeds are a good source of protein and Omega 3.

Skip the green bean and other casseroles this year.

“This is kind of a problem with Thanksgiving, all of the casseroles and all the extra things,” says Smith. Having just the green beans, sauteing them like the other leafy vegetables, would be fine but swapping out the green beans for leafy greens is best, she says.

Enjoying cranberries is a perfect complement with Thanksgiving and keeps it traditional. Cranberries have a lot of antioxidants in them and are anti-inflammatory. Antioxidants are important because they prevent and help slow down damage to cells. A lot of berries, cranberries, and cherries are high in antioxidants and anti-inflammatories. The canned cranberry is fine; however, it has added sugars, Smith says. If making a cranberry dish, be careful about adding too much sugar. “The cranberries themselves are pretty tart without adding some sort of sugar to them, but yes they are still good, the whole berries are best though,” she says. Smith says that when thinking about eating sweet potatoes and cranberries, add walnuts or pecans to it. Nuts are a good source of Omega 3s and are a healthier option than the marshmallow topping.

No Thanksgiving dinner is finished until dessert is eaten. Desserts can be delicious, sweet, and healthy. Enjoy a pumpkin pie or berry cobbler, Smith says. The berries and pumpkin are sources of those, anti-inflammatories, just try to eat less crust and more of the filling.

A baked turkey, sauteed leafy greens, roasted squash, cranberries, and a pumpkin pie or berry cobbler make a well-rounded and hearty Thanksgiving dinner.

To keep from overeating all this delicious food, Smith says to eat breakfast. Smith likes a green smoothie. It is an easy way to get in leafy greens. She uses kale, apple cider, a frozen banana, and some vanilla yogurt.

“It’s really tasty and the apple cider covers up the taste of the kale,” she says.

“Those are good foods to try to incorporate every day,” says Smith. Eating healthy means improved mood, less brain fog, and better cognitive functions, she says. Eating a variety of fruits and vegetables and eating less sugar and saturated fats goes a long way to improve body and mind health. In this season of giving thanks, let us give thanks for a healthy year to come.

Read more at www.nkytribune.com

Quietum Plus Australia Reviews: Does Ingredients Work? REALITY CHECK

Quietum Plus Australia Reviews: Does Ingredients Work? REALITY CHECK

New York, NY ( TS Newswire ) — 20 Nov 2020

Brisbane, Australia (TS Newswire) – 20 Nov 2020.

Quietum Plus Australia Review – Quietum Plus hearing support supplement is a completely natural supplement to manage tinnitus symptoms and improve hearing health. The ingredients in this innovative supplement attack the root cause of Tinnitus and assure long-lasting results. Every Quietum Plus capsule is designed to prevent and manage hearing issues.

DOES QUIETUM PLUS WORK AS ADVERTISED? WATCH THE VIDEO PRESENTATION TO FIND OUT!

People often get bothered by the possibility of hearing loss. There is a high probability that this is due to high prevalence of hearing issues in their surroundings. While few of them rely on hearing aids, certain men and women began preparing for costly and painful surgeries. To be honest, there is hardly any individual that is completely immune against tinnitus. But, a recent article states that about 50 percent of the hearing issues can be simply avoided through early detection, prevention and management.

Patrick Bark, a man who wanted to receive practical advice and a dietary supplement on avoiding hearing loss is the personality behind this formula. On the Quietum Plus Official Website , Mr Bark declares himself a long time researcher who wants to help people in their hearing improvement endeavors using simple yet practical methods. So, in case you are strictly interested in eradicating hearing issues and related headaches, Quietum Plus tinnitus supplement can prove to be beneficial. In thisin-depth review, people can learn everything about the supplement, ranging from its ingredients, benefits, effectiveness, pros and price to current availability.

Quietum Plus represents an easy, economically-priced and effective method to get rid of tinnitus symptoms. It is a safe and natural supplement. The pills harness the potential of pure and herbal plant extracts to optimize ear wellness, repair auditory nerves, and elevate hearing capacity.

CLICK HERE TO ORDER QUIETUM PLUS FROM THE OFFICIAL WEBSITE!

How can Quietum Plus supplement benefits its users?

Quietum Plus supplement offers a range of benefits to its users. These range from physical advantages to physiological boon and neurological enhancements. It functions as an effective hearing companion. Unlike other competing products, it harnesses the potential of natural ingredients. The supplement enhances strength of the overall auditory system.

Quietum Plus improves symptoms of impaired hearing. It brings down your anxiety and stress levels. Besides, they act as barriers to prevent loss of hearing in future due to toxins, air pollution, sound pollution. It repairs and strengthens the functioning of hearing nerves that connect the brain th othe ears.

Ear wax behaves as a protective layer that prevents occurrence of damage to the ear. The pills can boost production of ear wax. However, the selling entity clearly states that their product is not suitable for children, teenagers and pregnant women. It may take some time for clear visible results and these may vary from person to person.

VIEW THE TEXT PRESENTATION AND LEARN EVERYTHING ABOUT QUIETUM PLUS!

What are the Ingredients that constitute Quietum Plus pills?

According to recent APNEWS press release, Quietum Plus is a powerful amalgam of effective ingredients such as Oat Grass, pacific Kelp, Yam, Dong Quai, L-Tyrosine, Hops extract, Fenugreek, Blessed Thistle, Motherwort.

Yam contains plenty of potassium, manganese, and fiber content. It replenished any depleted potassium in the ear fluid and ensures optimal ear health. Fenugreek regulates blood pressure levels and contains vitamins and minerals. Dong Quai uplifts the overall blood quality by supplying essential nutrients. It enhances the function of the brain and helps to manage hypertension. Motherwort regulates flow of blood and helps to manage hearing issues. It is also helpful against depression and anxiety.

L-Tyrosine improves nerve cell communication. This betters memory and makes smarter decisions. Oat grass is a vital source of antioxidants, folic acid, vitamin C and vitamin K. Folic acid breaks down homocysteine, an amino acid that prevents blood circulation. Blessed thistle prevents infection in the hearing organs and improves metabolism. Besides, it is also effective against inflammation. Pacfic Kelp decelerates the process that damages body cells while Hops extract possesses anti-inflammatory, anti-clotting and analgesic properties.

VISIT THE OFFICIAL WEBSITE TO DISCOVER NAMES OF ALL THE INGREDIENTS IN THE SUPPLEMENT!

Quietum Plus side-effects

As per different testimonials and customer reviews, there are no side-effects reported when this article was written. Quietum Plus contains unique herbs and clinically approved ingredients. However, the supplement must be used only as per instructions. This helps to avoid overdose side-effects. However, if you notice any undesirable side-effect, it is advisable to consult a doctor without any delay.

Is Quietum Plus a Scam?

Theres a big No as an answer! The supplement is created using natural ingredients, produces no side-effects but real results, delivers across the majority of countries, and is owned by an authentic company.

Quietum Plus Where to Buy in Australia/NZ and at What Price?

The only place to buy Quietum Plus at an affordable price in Australia and New Zealand is through the official website of the supplement. It isnt on hand in the close by shops or online stores like Amazon, and eBay. This being a novice supplement, theres an opportunity to benefit from multiple promotional schemes.

ORDER TODAY: CLICK HERE TO VIEW THE QUIETUM PLUS PRICING AND AVAILABILITY!

Quietum Plus Review: Final VerdictQuietum Plus is the final outcome of the years of research work and combining natural yet powerful ingredients. It is regarded as an innovative solution for managing tinnitus symptoms and hearing problems. It attempts to repair the neural circuit in the brain that may be working in an improper manner. The other advantages include better blood circulation and anti-inflammatory effects. Hopefully, this review will help the users to take an informed decision.Important Note: This press release is for informational purpose only. It does not constitute an advice or an offer to purchase. It is wise to consult an expert health professional before purchasing an online health supplement.

Read more at apnews.com

Exercise and the brain: three ways physical activity changes its structure

Exercise and the brain: three ways physical activity changes its structure

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Regular exercise changes the structure of our bodies’ tissues in obvious ways, such as reducing the size of fat stores and increasing muscle mass. Less visible, but perhaps even more important, is the profound influence exercise has on the structure of our brains – an influence that can protect and preserve brain health and function throughout life. In fact, some experts believe that the human brain may depend on regular physical activity to function optimally throughout our lifetime.

Here are just a few ways exercise changes the structure of our brain. Memory

Many studies suggest that exercise can help protect our memory as we age. This is because exercise has been shown to prevent the loss of total brain volume (which can lead to lower cognitive function), as well as preventing shrinkage in specific brain regions associated with memory. For example, one magnetic resonance imaging (MRI) scan study revealed that in older adults, six months of exercise training increases brain volume .

Another study showed that shrinkage of the hippocampus (a brain region essential for learning and memory) in older people can be reversed by regular walking . This change was accompanied by improved memory function and an increase of the protein brain-derived neutropic factor (BDNF) in the bloodstream.

BDNF is essential for healthy cognitive function due to its roles in cell survival, plasticity (the brain’s ability to change and adapt from experience) and function . Positive links between exercise, BDNF and memory have been widely investigated and have been demonstrated in young adults and older people .

BDNF is also one of several proteins linked with adult neurogenesis, the brain’s ability to modify its structure by developing new neurons throughout adulthood. Neurogenesis occurs only in very few brain regions – one of which is the hippocampus – and thus may be a central mechanism involved in learning and memory. Regular physical activity may protect memory in the long term by inducing neurogenesis via BDNF.

While this link between exercise, BDNF, neurogenesis, and memory is very well described in animal models, experimental and ethical constraints mean that its importance to human brain function is not quite so clear . Nevertheless exercise-induced neurogenesis is being actively researched as a potential therapy for neurological and psychiatric disorders , such as Alzheimer’s disease, Parkinson’s disease and depression. Blood vessels

The brain is highly dependent on blood flow, receiving approximately 15% of the body’s entire supply – despite being only 2-3% of our body’s total mass. This is because our nervous tissues need a constant supply of oxygen to function and survive. When neurons become more active, blood flow in the region where these neurons are located increases to meet demand . As such, maintaining a healthy brain depends on maintaining a healthy network of blood vessels.

Regular exercise increases the growth of new blood vessels in the brain regions where neurogenesis occurs, providing the increased blood supply that supports the development of these new neurons . Exercise also improves the health and function of existing blood vessels, ensuring that brain tissue consistently receives adequate blood supply to meet its needs and preserve its function.

Finally, regular exercise can prevent, and even treat, hypertension (high blood pressure), which is a risk factor for development of dementia . Exercise works in multiple ways to enhance the health and function of blood vessels in the brain. Inflammation

Recently, a growing body of research has centred on microglia, which are the resident immune cells of the brain. Their main function is to constantly check the brain for potential threats from microbes or dying or damaged cells, and to clear any damage they find.

With age, normal immune function declines and chronic, low-level inflammation occurs in body organs, including the brain, where it increases risk of neurodegenerative disease , such as Alzheimer’s disease. As we age, microglia become less efficient at clearing damage, and less able to prevent disease and inflammation. This means neuroinflammation can progress , impairing brain functions – including memory.

But recently, we’ve shown that exercise can reprogramme these microglia in the aged brain. Exercise was shown to make the microglia more energy efficient and capable of counteracting neuroinflammatory changes that impair brain function. Exercise can also modulate neuroinflammation in degenerative conditions like Alzheimer’s disease and multiple sclerosis . This shows us the effects of physical activity on immune function may be an important target for therapy and disease prevention.

So how can we ensure that we’re doing the right kind of exercise – or getting enough of it – to protect the brain? As yet, we don’t have robust enough evidence to develop specific guidelines for brain health though findings to date suggest that the greatest benefits are to be gained by aerobic exercise – such as walking, running, or cycling. It’s recommended adults get a minimum of 150 minutes per week of moderate intensity aerobic exercise, combined with activities that maintain strength and flexibility, to maintain good general health.

It must also be noted that researchers don’t always find exercise has beneficial effect on the brain in their studies – likely because different studies use different exercise training programmes and measures of cognitive function, making it difficult to directly compare studies and results. But regardless, plenty of research shows us that exercise is beneficial for many aspects of our health, so it’s important to make sure you’re getting enough. We need to be conscious of making time in our day to be active – our brains will thank us for it in years to come.

Áine Kelly , Professor in Physiology, Trinity College Dublin

This article is republished from The Conversation under a Creative Commons license. Read the original […]

Read more at www.examinerlive.co.uk

Fitness Experts Reveal 12 Ways Exercising Can Increase Mental Health

Fitness Experts Reveal 12 Ways Exercising Can Increase Mental Health

You’ve probably heard many times that you should exercise to increase mental disorders symptoms. Believe it or not, there’s truth to that advice!

While it isn’t a cure, exercising is truly one of the best ways to manage and reduce symptom severity healthily. Here’s how scientific studies by fitness experts reveal 12 ways exercising can improve your mental health. 1. It Releases Positive Hormones to Increase Mental Health

The act of exercising releases neurotransmitters or hormones, known as endorphins . Endorphins are fantastic feel-good hormones that lead to experiences of emotions of euphoria, joy, and happiness overall.

Save

Studies have long uncovered the benefits that exercise has on those diagnosed with depression. It increases positive thinking and, in certain cases, can have equal effectiveness to depression medication.

Here are some things to keep in mind about exercising for that mood boost and your health: The weekly exercise recommended 150 minutes of elevated heart rate per week – or 30 minutes, 5 times weekly.

Elevated heart rate can be achieved through things other than standard gym exercises, so try dancing, gardening, walking in a park, or other similar endeavors.

Working out with friends or family can add to the fun through social engagement, and it can also keep you motivated to exercise.

2. It Relieves Anxiety

There is plenty of common go-tos for relieving anxiety , with most options gearing towards the calming, like bubble baths or reading a book. But did you know that studies show that the most effective way to relieve anxiety is through exercise?

Yes, believe it or not, the endorphins let off during exercise is more effective for your symptoms than any common “calming” action! Here are some examples of effective anxiety aids in exercise: A 20-minute jog

Aerobic exercise (moderate or high intensity)

High-intensity interval training

3. It Helps Memory

If you find that you’re forgetful all the time, the answers you seek may lie in exercise. It’s a surprising link at first, but think about it – a healthy body means a healthy brain! Here are some studies that show how well memory can be improved via exercise: “Exercise training increases the size of hippocampus and improves memory,” published in Proceedings of the National Academy of Sciences of the United States of America (2011). Did you know that the hippocampus shrinks as you age? That’s what made the results of this randomized control trial study so important. It found that cell production within the hippocampus can be boosted thanks to exercise. The hippocampus aids functions like learning and memory, and its improvement reduce the risk of dementia in the elderly.

“High impact running improves learning” published in Neurobiology of Learning and Memory (2007). In another randomized control trial study , this research paper revealed that running sprints could actually boost the retention of vocabulary. This was conducted with only healthy adults, which makes the results even more promising, as it shows even those at a younger can benefit mentally from exercise.

“A neuroimaging investigation of the association between aerobic fitness, hippocampal volume and memory performance in preadolescent children” published in Brain Research (2010). This interesting study found links between the level of physical fitness of children and their cognitive development. An obvious relationship between increased exercise and faster development was found, typically relating to how much children could remember from school and lessons.

4. It Increases Productivity

If you find your productivity dipping, it could be a sign that you need more exercise. If you actively allocate time for even a quick walk or jog daily, you could have positive changes in energy and productivity levels. Research concludes that cubicle workers who make time for exercise are typically more productive than their more sedentary counterparts. The best time might be around midday due to the body’s circadian rhythm , so try to squeeze in a little physical activity at that time. 5. It Can Boost Your Self-Confidence

Struggling with self-esteem? Hop on the treadmill, but not for the reasons you think! Fitness doesn’t just mean losing weight. It can also just make you feel good about yourself, thanks to the positive hormones it releases. This leads to better self-worth, self-image, and confidence. Better yet, these results remain the same regardless of: Bodyweight

Gender

Age

Size

Original fitness level

What does this mean? You don’t have to be a super fit Instagram model to feel good after exercising! No matter your outer appearance, a workout at the gym or even at home can make you feel like a million bucks.
Save 6. It Reduces The Risk Of Cognitive Decline
Many people fear the onset of cognitive decline as they age. Unfortunately, that’s often a standard degenerative result of growing older, as certain diseases begin to shrink the brain and kill brain cells, taking away numerous cognitive functions in the process.Luckily, research indicates that exercise can have a positive effect on this kind of degeneration. It can protect the hippocampus by increasing cell production and engaging the memory center, allowing for better preservation of cognitive function over time.Of course, it’s worth noting that there’s no real way to “cure” cognitive decline, and these types of diseases aren’t reversible. However, exercise can considerably slow their effects, and working out in advance at a younger age can reduce your overall risk of developing such problems as you get older. 7. It Makes You More Creative Few people can see an immediate connection between heavily sweating and puffing at the gym and then painting a beautiful portrait at home. But, as it turns out, exercise really does make you creative as well as i ncrease mental health ! Studies have found that those who exercise experience a two-hour creativity increase right after the fact, regardless of that individual’s actual state of mind or mood. So capitalize on post-workout time by doing something creative, or get your creative juices flowing by going for a walk! 8. It Brings Down Stress Levels and Increase Mental Health Exercise is a fantastic way […]

Read more at www.powerofpositivity.com

Unity Supplement Reviews – Scam Warnings or Safe Ingredients

Unity Supplement Reviews - Scam Warnings or Safe Ingredients

Homewood, IL – ( NewMediaWire ) – November 21, 2020 – Unity is a weight loss supplement that uses a combination of antioxidants and essential minerals to regulate the user’s weight and eliminate toxins that can build up over time . The formula supports the health of the heart, triggering more energy to get through the day.

What is Unity?

The supplement industry has thrived on providing different weight loss options for consumers to change the way that their body handles their metabolism and the calories that they take in. Every formula works differently, though the best pairing is between one of these supplements and a healthy lifestyle change. With Unity, the focus is on two factors – detoxification and metabolism.

By regularly using Unity , consumers are promised that they will start to feel better about their body, which will change as well. With a plethora of antioxidants, the buildup of damaging toxins can be flushed out to improve digestion. However, this benefit alone is the reason why Unity is not exclusively for weight loss. The antioxidants support the user’s heart as well, and users often experience reduced fatigue and enhanced energy.

Unity contains a concentrated formula of powerful natural antioxidants scientifically designed to detoxify and support weight loss. The entire remedy is free of gluten and antibiotics, and it was prepared in a facility that is registered with the FDA.

How Unity Works?

There are two different aspects to this formula that make it effective. The first is a collection of vitamins and minerals that the body needs to regulate the metabolism and other processes. These substances include vitamin B12, iodine, magnesium, zinc, selenium, copper, manganese, and molybdenum.

Vitamin B12 maintains the nerve and blood cell health, and it is crucial in the prevention of anemia. Iodine is necessary for the function of the thyroid gland, which controls the way that the body metabolizes all of the nutrients that the body takes in. Magnesium is also a critical component for hundreds of different processes in the body, including the function of the nerves and blood sugar levels.

Zinc has a direct impact on the immune system, though it also supports metabolic functions (like selenium also does). Copper works with iron to strengthen and support the red blood cells, which are crucial to the health of the heart as well. Manganese, like magnesium, helps with many processes in the body, like the formation of bones and reducing inflammation. However, it can only be used in a small amount. Molybdenum is one of the many ingredients in this formula that help to eliminate toxins.

The formula also includes: L-Tyrosine

Schizandra

Ashwagandha

Bladderwrack

Cayenne Pepper

Kelp

L-Tyrosine is often used in supplements as a way to improve alertness and concentration, which is why it is typically found in nootropic blends. However, it also improves the user’s mood and communicates messages from nerve cells to the brain.

Schisandra helps consumers manage their blood sugar and blood pressure levels , though it is immensely helpful to the immune system and post-surgical recovery. Some people use it as a remedy for liver disease, but its main purpose is to prevent the body from aging prematurely.

Ashwagandha has quite an array of health benefits, leading naturalists to incorporate it into medicinal uses. Some evidence shows that it has a positive impact on anxiety and stress, though others reveal that it increases testosterone levels and can promote better brain function.

Bladderwrack is a common ingredient in thyroid-regulating formulas, making it one of the few ingredients that directly impacts the user’s ability to slim down. The thyroid controls the metabolism, so it is essential for any weight loss efforts.

Cayenne Pepper boosts the metabolism as well. It increases body heat, inherently causing the body to enter a gentle thermogenic state to increase calorie burn. It is the same type of process that the body goes through when someone performs the aerobic exercise.

Kelp primarily works with tyrosine to support the thyroid gland and promote elevated iodine levels.

Purchasing Unity

With one bottle for $69, users can keep up with the Unity regimen for 30 days. However, most consumers don’t reach their fitness goals after just one month of effort. As an incentive, the company offers packages with multiple bottles at a discount from the main price .

Choose from: Three bottles for $177 ($59 each)

Six bottles for $294 ($49 each)

All of these packages come with free shipping, allowing users to just consider the price of the product in their decision.Frequently Asked Questions About UnityWhat age range can benefit from the use of Unity?Unity is made for all ages, equally powerful at age 30 and age 70. The formula is for men and women, and it comes from the research of doctors who put this product together.Is it safe to take Unity?Yes. The formula is made from natural and effective ingredients that have been well-researched. The formula can safely be taken without the worry of potential side effects and it has been made in the United States.What is the best number of bottles to purchase at once?Most users will need to take the formula for three months or more to get lasting results. While it may be tempting to order only one bottle, users that stock up on at least three bottles will reduce the risk that they will run out before they order a new shipment.How should Unity be taken?Users only need two capsules daily to make a difference. The creators recommend taking the dose when they eat their last meal of the evening, following it with at least half a glass of water.What should users do if this product doesn’t work for them?Every person is different. While this remedy is meant to stimulate weight loss, users that don’t get these results can send it back with 60 days to get a refund.How soon can users expect to receive their Unity purchase?Including processing and shipping times, users in the United States will likely see their product within 7 business days, though international shipments can take up to 15 business days.If consumers […]

Read more at apnews.com

10 foods for boosting mental health

10 foods for boosting mental health

Mental illness forms the greatest burden of disease globally, exceeding the morbidity of both cardiovascular disease and cancer. Studies show that eating a highly-processed diet with increased intake of fast food is associated with a higher incidence of anxiety and depression. Using evidence-based preventive interventions such as dietary changes can play a significant role in improving mental health and decreasing the burden of mental illness. 1 Several foods have been proven to have mental health benefits. Here are 10 foods for boosting mental health: 1-Fatty fish

Fatty fish are rich in omega 3 fatty acids, which are essential for brain health. Fatty fish are a major staple of the Mediterranean diet. Researchers led a randomized controlled trial on patients with depressive symptoms published in Nutritional Neuroscience . The study included 152 patients who were divided into two groups, the first received a Mediterranean diet supplemented by fish oil, and the other group attended bimonthly social groups.

After three months and a follow-up at six months, the Mediterranean diet group was found to have fewer symptoms of depression and anxiety, and a better quality of life (as reported by the participants and evaluated using approved scoring systems). Despite this being a small study with some limitations, its findings agree with the growing body of evidence supporting the positive effect of the Mediterranean diet on mental health. 2 2-Vegetables

Many studies have reported the beneficial effect of vegetables on mental health. A systematic review published in Nutrients that included 61 studies and came to a conclusion that increased consumption of fruits and vegetables may improve mental well-being and the authors recommend the consumption of five servings of fruits and vegetables per day. However, the studies included had various methodologies that did not allow the researchers to conduct a meta-analysis (a grouped analysis of the studies) and most of the studies were observational in nature. 3 3-Berries

Research has shown that inflammation can play a role in neurodegenerative diseases and changes associated with aging. Berries like strawberries, blueberries, and blackberries are good sources of phytochemicals and antioxidants that can scavenge free radicals (chemicals that cause inflammation) and in turn have an anti-inflammatory effect that may protect against cognitive decline. 4,5 4-Dates

Dates are fruits that have a high nutritional value and are a great source of vitamins, minerals and fiber. A study on mice that examined the effect of giving a date supplement to mice on their memory, cognition and amyloid beta levels. The researchers found that the mice who received dates in their diet had better memory and lower amyloid beta levels (a major constituent of the neural plaques found in Alzheimer’s disease). 6 Studies on humans are needed to confirm these effects, which may prove promising in the prevention or slowing the progression of Alzheimer’s disease. 5-Sweet potatoes

A sweet potato is a sweet tasting root that is well-known for its health benefits. Not only do sweet potatoes help with weight loss, they are rich in anthocyanins that help reduce inflammation. Several animal studies have shown that sweet potatoes may have beneficial effects on memory and learning. 7 6-Yoghurt

Yoghurt is rich in calcium, vitamin B12 and probiotics, which are bacteria that are good for your digestive system. Probiotics are good for your gut and studies have found that probiotics can benefit your brain health too. Psychobiotics are a class of probiotics that are thought to have mental health benefits by regulating brain neurotransmitters. Several animal and human studies have shown that probiotics may reduce stress, help fight depression and improve memory. However, more research is needed to confirm these effects. 8,9 7-Whole grains

Whole grains are rich in fiber, antioxidants, and vitamin B. These compounds are beneficial for mental health. A cross-sectional study on 3,172 adults in Iran examined the effects of consumption of whole grains on anxiety and depression. Moderate intake of whole grains in women was found to have beneficial effects on symptoms of anxiety and depression. 10 However, this study was observational and depended on self-reporting so more research is needed to confirm its results. 8-Beans and lentils

Beans and lentils are also rich in vitamin B and an amino acid called lysine. Both these compounds are essential for brain health. Legumes are usually studied in the context of dietary patterns such as the Mediterranean diet. A cross-sectional study that involved a questionnaire on the quantity of legume intake found that older adults who ate more legumes had less stress, anxiety, and depressive symptoms, but similar effects were not evident in younger populations. More studies are needed to support these results. 11 9-Nuts

Nuts are healthy snacks that are beneficial for the brain . Nuts are rich in mono and polyunsaturated fatty acids, omega 3, and tryptophan which is the precursor of serotonin. The effects of nuts on cognition have been studied in both animals and humans, usually as a part of the Mediterranean diet. Study results propose the positive effects of nut intake on memory, depressive symptoms, and cognition; however, research in humans is limited. 12 10-Olive oil

Olive oil is also rich in monounsaturated and polyunsaturated fat and has a strong antioxidant effect. The PREDIMED trial studied the effect of the Mediterranean diet by assigning participants to three groups, one of which adhered to a Mediterranean diet supplemented by nuts, a second adhered to a Mediterranean diet supplemented by olive oil and the third adhered to a low-fat diet. The group who received extra virgin olive oil were found to perform better than the control group in cognitive tests. 13

Diet affects brain health by providing the essential nutrients that are necessary for brain function. In addition, it influences the microbiome through its effect on gut bacteria and it influences the ratio of inflammatory markers present in the body. 14 Eating a healthy diet can improve both body and brain health, and overall well-being.

References

1. Owen L, Corfe B. The role of diet and nutrition on mental health and wellbeing. Proc Nutr Soc . 2017;(76):425-426. doi:10.1017/S0029665117001057

2. […]

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Mood-Congruent Memory and Depression: A Vicious, Unrelenting Cycle

Mood-Congruent Memory and Depression: A Vicious, Unrelenting Cycle

Imagine this: You enter your dorm room after a long, difficult day, and you’re in a bad mood. You’ve been in the library all afternoon, you’re drenched to the core from walking back in the rain, and you still have what feels like an actual mountain of homework left. As you’re unpacking your bag, events from the day run through your mind, and they’re all negative: the test that didn’t go so well, the lunch that wasn’t great, the workout that felt particularly hard… the list goes on. Your day was not entirely bad, yet you’re only able to remember the not-so-great moments.

If you can relate to the above story, you’ve experienced the effects of mood-congruent memory, which is the idea that the memories we retrieve tend to be consistent with our current emotional state. This explains why people who are in a bad mood recall negative memories, and the same goes for all types of moods. Interestingly, mood-congruency affects people’s attention, too, as is mentioned in this post on attentional biases. However, for the purpose of my blog post, I’m going to focus on memory. Essentially, individuals’ moods dictate the types of memories to which they have access, which in turn reinforce their current mood state. This can be helpful when the positive memories contribute to the happy mood, and it’s generally not a big deal when the bad mood is temporary, since the negative memories will likely soon be replaced by more cheerful ones. That being said, the reciprocal relationship between mood and memory can be dangerous when the unhappy mood state is constant. Consider, for instance, individuals who suffer from depression.

Mood-congruent memories play a harmful role in reinforcing depressed people’s negative moods, creating a somewhat inescapable cycle. This means that depressed individuals are especially likely to have depressing memories –– memories that contribute to their already-depressed state, perpetuating this cycle and maintaining the depression. Why does this occur?

Mood-congruent memory, in general, can be explained by the cognitive psychology principle of encoding specificity, or the concept that memory retrieval –– accessing stored memories –– is easiest when the retrieval context matches the context in which the encoding –– the initial formation of the memory trace –– took place. When we encode memories, we also take in information about the encoding context. Emotions are a form of contextual information, so when an individual’s current emotional state is similar to his/her emotional state at the time of encoding, the memory trace is most accessible (McBride & Cutting, 2019). This is why mood-congruent memories powerfully affect depressed people: the depressed mood upon retrieval matches that at the time of encoding the memory, so these individuals are biased toward retrieving depressing memories. https://twitter.com/ap_psychology/status/1072132699605950466 It is easiest to access memories when the mood during encoding matches that upon retrieval. Interestingly, existing research suggests that these mood-congruent memories need not even be accurate to be retrieved by depressed people.

In one study on mood-congruent memory and depression, Howe and Malone (2011) compared depressed and non-depressed subjects’ false memory for different types of words. The researchers utilized the Deese-Roediger-McDermott (DRM) paradigm , presenting participants with positive, negative, neutral, and depression-relevant word lists. Then, the subjects took a memory test and here’s where the study became really interesting: as opposed to the non-depressed participants, depressed subjects had a significantly greater number of false memories for the critical lure –– a non-list word that fit the category of the list –– when the word was depression-relevant (Howe & Malone, 2011). In other words, both groups performed similarly when the words were positive, negative, and neutral, yet the depressed participants were more likely to incorrectly believe that they’d seen a word when it was related to depression.

I use these findings to highlight two significant points relating to mood-congruent memory: first, considering that depressed participants had higher false memory for depression-relevant –– but not negative –– critical lures, it is clear that these false memories were specific to the depressed mood state; second, if depressed individuals are not only accurately remembering depressing memories, but are also falsely remembering them, this means that they are particularly vulnerable to the harmful effects of mood-congruent memory. Why do mood-congruent memories seem to have such a strong impact on depressed people? https://www.ft.com/content/b02fd44e-13ba-11e2-9ac6-00144feabdc0 Depressed individuals’ bias toward retrieving depressing memories in conjunction with their inability to suppress these memories maintain this dangerous mood-memory cycle. Well, some psychologists have hypothesized that depressed individuals have a higher resting automatic activation of depression-related stimuli (Roediger et al., 2001, as cited in Joormann et al., 2009). By activation, I mean that depression-related information –– words, in the case of the above study –– is so relevant for depressed individuals that it quickly brings forth other, similar information, such as the depression-relevant critical lure, as demonstrated above (Joormann et al., 2009). Additional findings suggest that depressed individuals are often unable to suppress these harmful (and sometimes false) mood-congruent memories. So, in addition to their increased access to true and false depressing memories, depressed individuals have a hard time getting rid of the memories, which means they remain stuck in the cycle of depression. Let me elaborate:

Existing research reveals that depressed individuals’ tendency to ruminate is related to their difficulty blocking out depressing (or mood-congruent) and irrelevant memories. Rumination is a major symptom of depression, and it refers to repetitive dwelling on negative thoughts. In the case of depression, someone who suffers from this mood disorder might constantly think about the cause of his/her depression, the reasons why his/her life is difficult, etc. It’s easy to jump to the conclusion that depressed individuals can choose to control whether they dwell on these harmful thoughts and memories, but I’d like to challenge this potential assumption. https://www.everydayhealth.com/depression/depression-and-ruminative-thinking.aspx Rumination is a common symptom of depression. In a study conducted by Joormann and Gotlib (2008), depressed and non-depressed participants were instructed to memorize two lists of emotional words, some of which were negative and some of which were positive. Then, subjects took a test […]

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Torimate 50 Tablet

Torimate 50 Tablet

Introduction

Torimate 50 Tablet is a medicine used to treat epilepsy (seizures) and to prevent migraines. It is also used in the treatment of Lennox-Gastaut syndrome (a rare, but severe form of epilepsy that starts in early childhood).

Torimate 50 Tablet controls seizures by decreasing the abnormal and excessive activity of the nerve cells in the brain. It may be taken with or without food, preferably at the same time, each day. If you have missed a dose, take it as soon as you remember it and finish the full course of treatment even if you feel better. Stopping the medication suddenly without talking to your doctor may cause an increased frequency of seizures. Your doctor may advise regular monitoring of serum bicarbonate levels while you are taking this medicine.

Some of the common side effects of this medicine include nausea, taste change, fatigue, diarrhea, weight loss, loss of appetite, and memory impairment. It may also cause vision problems like myopia or glaucoma, so it is important to get your eyesight checked before you start the treatment and regularly thereafter. You may experience dizziness and sleepiness, so do not drive or do anything that requires mental focus until you know how this medicine affects you. Please consult your doctor if these side effects bother you or do not go away. Benefits of Torimate Tablet

In Epilepsy/Seizures

Torimate 50 Tablet is an anticonvulsant (or anti-epileptic) medicine that works by decreasing the nerve impulses which cause the seizures. By controlling the frequency of seizures, it will help you go about your daily activities with more confidence. It helps reduce symptoms such as confusion, uncontrollable jerking movements, loss of awareness, and fear or anxiety.
This medicine is not associated with any physical or psychological dependence (addiction) but it should not be stopped suddenly. It must be taken regularly as prescribed to be effective. Missing doses may trigger a seizure. Side effects of Torimate Tablet

Most side effects do not require any medical attention and disappear as your body adjusts to the medicine. Consult your doctor if they persist or if you’re worried about them Common side effects of Torimate

Abdominal pain

Diarrhea

Dizziness

Fatigue

Fever

Loss of appetite

Memory impairment

Nausea

Nervousness

Numbness

Psychomotor impairment

Sleepiness

Speech disorder

Taste change

Upper respiratory tract infection

Visual impairment

Weight loss

Take this medicine in the dose and duration as advised by your doctor. Swallow it as a whole. Do not chew, crush or break it. Torimate 50 Tablet may be taken with or without food, but it is better to take it at a fixed time. How Torimate Tablet works
Torimate 50 Tablet is an antiepileptic medication. It controls seizures or fits by decreasing the abnormal and excessive activity of the nerve cells in the brain.Torimate 50 Tablet is unsafe to use during pregnancy as there is definite evidence of risk to the developing baby. However, the doctor may rarely prescribe it in some life-threatening situations if the benefits are more than the potential risks. Please consult your doctor.Torimate 50 Tablet should be used with caution in patients with kidney disease. Dose adjustment of Torimate 50 Tablet may be needed. Please consult your doctor.Torimate 50 Tablet should be used with caution in patients with liver disease. Dose adjustment of Torimate 50 Tablet may be needed. Please consult your doctor.If you miss a dose of Torimate 50 Tablet, take it as soon as possible. However, if it is almost time for your next dose, skip the missed dose and go back to your regular schedule. Do not double the dose.

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Quick Tips for Surviving Nursing School

Quick Tips for Surviving Nursing School

Photo by Megan Cusick Nursing school is tough. It has to be, after all. Nurses battle on the front lines against infections, injuries, and diseases every day. To top it all off, they often have to handle unruly patients while simultaneously treating their ailments. The life of a nurse is not easy, and so too must nursing school be in order to weed out those who aren’t up for the challenge that face nurses of the future.

But thriving in nursing school doesn’t have to be a fantasy. You can succeed here and move on to fantastic things with a little patience, positivity, and some rock-solid habits.

Get plenty of rest.

Sleep is the great equalizer. Your body and mind crave recovery time after a long day in the classroom, office, or library. No matter what you get up to during the course of a typical day, not sleeping enough can create a powerful knock-on effect that negates any positive developments you are working toward over the long term. Sleep deprivation creates the possibility of unpredictable mood swings and a degraded ability to process external stimuli. With this in mind, your social and educational environment gets harder to comprehend and interact with while you are overtired.

Similarly, REM sleep is important for remembering the day’s lessons, whether in a classroom or the more general classroom of life. REM sleep is essential for high functioning cognition and a lack of it can create brain fog or trouble reaching the precision you need in order to succeed in the highly challenging environment of nursing school.

Resources like a Simmons Beautyrest Mattress is also a great defense against poor sleep. Buying a new mattress that perfectly contours to your body’s needs can give you that totally reenergized feeling in the morning that will power you through a hard day full of challenges. Memory foam has come a long way in recent years and is now lighter and more heat wicking than ever. On top of the advancements in mattress technology, nearly all new mattress and box spring combinations come with a warranty or a trial period that will give you ample time to try out the new equipment and decide whether the exact specifications you are sleeping on are the right choice for your comfort and sleeping needs.

Exercise regularly to maximize productivity.

Exercise is also essential for proper bodily function throughout the strenuous days that lie ahead. Exercise gives your muscles the stimulation they crave and running, in particular, is a fantastic total body workout that also gives your brain the opportunity to kick into a sort of processing mode. The increased blood flow throughout your entire system is a great way to increase your overall health and increases lung and heart health in the process.

Exercise makes you look and feel great, and many people find that regular exercise helps them sleep better at night, too. The truth is, running or lifting weights pumps up your natural mental acuity and can even help you diffuse the debilitating effects of stress on the body. Running also helps you to manage your stress levels which are sure to increase with the responsibilities and demands of nursing school.

Exercise gives you a semblance of control that is not present in many other daily activities and as mentioned before, it increases total blood flow throughout your body, giving your limbs and brain the extra oxygen they need to tackle the increased workload. The effect, of course, is that your mind has the opportunity to work harder without you even knowing it.

Runners often consider this as a “runner’s high” but essentially this is your mind’s way of doubling the workload while it has access to what feels like the equivalent of additional computing power. It’s a calming experience and can be achieved by anyone — even non-runners looking to change up their routine to alleviate the effects of stress in their lives. Just getting out onto the road and jogging once a day or a few times a week will help you enter this meditation-like state and unchain you from the swampy effects of high-stress levels.

Improve your eating habits.

Changing up your diet is another great way to improve your overall handling of the mental load that awaits you on the other side of your front door every day. Including some high powered health foods like organic milk thistle or the omega-3 rich fatty acids and proteins in fish, avocados, or nuts and seeds is a great way to boost your mood and energy with little additional effort.

Eating well is a surefire way to improve your sleep, mood, and overall outlook on the everyday events that affect you. Eating healthy means staying away from takeout meals and other fatty dietary choices that strip away the nutrients that your body needs for proper functionality. In nursing school, you will often find yourself short on time between study sessions, class, and a testing schedule that seems to never subside. But turning to burgers and fries, or Chinese takeout every night will only slow you down over the long run. These foods are great occasionally but eat them often and you will begin to see the sluggishness that persists with MSG-laden food choices.

Similarly, takeaway foods are often a cheap way to get a bite to eat, but over the long run cooking for yourself can save you a ton of money. If you are pressed for time, meal prepping strategies can help you cut down on the price you are paying out per meal even more while giving you a huge amount of free time during the weekday evenings after a long session in the library or a series of classes.

But your university’s college of nursing has chosen this schedule of classes for a reason. Once you graduate and become a fully licensed nurse, the schedule will only get harder as you work long shifts and provide for dozens of patients’ needs simultaneously. Learning to meal prep now while the pressure is off, so to speak, is a […]

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