Nature Knows and Psionic Success

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I’ve discovered that all of them share one thing in common—they’re overstressed, and it’s wreaking havoc on their hormonal health , which essentially affects all aspects of health.

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The magnificent orgasm.

People are having less sex these days. And we can’t blame the current world situation due to the COVID-19 pandemic, as this trend has been brewing for some time. According to a 2017 study in Archives of Sexual Behavior , we’re having less sex than we did 10 years ago, and the younger Millennial and iGen generations are having the least amount of sex compared to all other age groups.

We should all be having more orgasms not just because it’s fun, but because it’s beneficial for our overall health. So whether we’re bringing ourselves to climax solo or with a partner, all that matters is that we’re getting regular doses of Vitamin O . Besides being fun, here are 11 compelling reasons to have an orgasm:

1. Make us smarter.

Orgasms spike DHEA levels in the body and this hormone improves brain function. They also promote neurogenesis in the hippocampus, an area associated with learning and memory.

2. Better sleep.

An orgasm releases the feel-good hormones, called endorphins, that have a sedative effect, which can lead to better sleep and relaxation.

3. Fountain of youth.

Orgasms can make you look and feel younger thanks to spikes in DHEA, which is an anabolic hormone that helps repair and maintain tissue health, as well as promote healthy skin.

4. Reduce anxiety.

During an orgasm the amygdala, hippocampus, and prefrontal cortex switch off momentarily. Since these areas of the brain are involved in fear and anxiety , it allows for a moment to forget all of our worries.

5. Mood booster. Read Next:

Orgasms activate the release of the mood-boosting neurochemicals, oxytocin , serotonin, and dopamine that make us feel elevated.

6. Help to control our junk food cravings.

Dopamine levels increase just before an orgasm, which helps to reduce our appetite, decreasing the desire for snacking.

7. De-stress.

Orgasms flush out the inflammatory hormone cortisol, thus promoting a state of calm.

8. Strengthen the immune system.

Sexual activity provides lymphatic massage, which supports the body’s natural detoxification process.

9. Alleviate cramps and headaches.

Orgasms boost levels of endorphins and corticosteroids that have an analgesic effect.

10. Regulate our menstrual cycle.

A series of studies have found that women who had sex at least once a week have more regular cycles than those who are abstinent. The women in the studies engaging in regular sex had an average cycle length of 29 days with three days of bleeding , whereas the participants who didn’t engage in regular sex were prone to shorter or longer cycle lengths. 11. Optimize fertility. Sexual activity triggers physiological changes in the body that increase a woman’s chance of getting pregnant, largely because they help lower cortisol, which has a positive impact on our steroid hormones.However, faking an orgasm does not reap the same rewards. Better communication with our partners, as well as self-exploration, will assist in experiencing the real deal .And remember, you don’t need a partner to have an orgasm, but you’ll still get all the health benefits.~

Read more at www.elephantjournal.com

New Delhi: Binge-watching till dawn, playing endless online games, video chats until the sun rises or simply staring into darkness while everyone around is in deep slumber wakeful nights are no longer about once in a while but too often for comfort.

As India navigates the ninth week of the nationwide lockdown that pushed millions of people into the confines of their homes, distress and anxiety are on the rise, manifesting primarily in the form of sleep disorders.

Medical experts said the number of consultation calls over erratic sleep cycles have shot up since the country went into lockdown on March 25 to stem the spread of COVID-19. “People are living with many uncertainties and insecurities. Worrying about health, job and financial security and managing household chores alongside office deadlines, all the while working from home are among the factors influencing our sleep quality,” said Gulshan Kumar, a neurophysiologist at the National Institute of Mental Health and Neurosciences (NIMHANS).

The Bangalore-based medical institution has also seen an increase in the number of queries related to sleep issues like insomnia since the lockdown started, he said. Quantifying the stress over jobs, working from home, a pandemic that shows no signs of ebbing and an uncertain future, a pan-India survey by wakefit.co revealed that 44 per cent of 1,500 respondents were getting less than six hours of sleep during the lockdown.

The number of people facing a sleep crisis before March 25 was significantly lower at 26 per cent, the survey by the Bangalore-based sleep solutions company added, While many complain of insomnia and sleep deprivation, there are some who are seeking treatment for oversleeping or hypersomnia.

And there are those like Gaganjot Kaur who have both insomnia and hypersomnia. The 33-year-old said she cannot remember even one night of restful sleep in the last two months. Most nights she can get barely get three hours of sleep, but there have also been days when she’s slept for 10 hours at a stretch and still wakes up feeling unrested.

“It’s not like I am consciously trying to stay awake. I find myself up at three in the morning for no reason. It’s almost like there is a disconnect between my body and its need for sleep,” the Delhi University philosophy professor said. She said she had been diagnosed with General Anxiety Disorder (GAD) a few years ago and was seeing a therapist. But her condition aggravated in the last two months.

Gaganjot, who enrolled in a Phd course recently, said she was initially thankful for the lockdown, assuming it would give her a lot of time to focus on her research work. But as it kept getting extended, she found her mind inundated with panic-inducing thoughts.

“I think about hundreds of things when I lie awake in bed, but I immediately start spiralling when I think of my career. I constantly feel I am not being productive enough. Another thing I cannot stop worrying about is my parents, who are extremely vulnerable to the coronavirus infection,” Ganganjot, who lives with husband and sister-in-law, said.

The “new anxieties” combined with the lack of enough sleep have started affecting not just her professional productivity, but also her relationships. “Work wise I am not able to achieve even half of what I aim for. Besides, I find myself snapping and feeling irritated at my family members,” she said.

Priyanka Dass, who once had a “nearly perfect” 11 pm to 5 am sleep cycle, found herself struggling to stay awake as soon as the clock struck 7 in the evening, particularly the first few weeks of the lockdown.

“I would fall asleep in the evening, for not more than a couple of hours around 7-9 pm, and then would barely sleep through the night,” the Delhi-based publicist said. During most of these sleepless nights, the 25-year-old ended up “overthinking everything”, and once also had a panic attack. She then started watching Netflix and reading books to keep her mind occupied.

“Sometimes, I simply hop out of bed to whip up something in the kitchen,” she said. According to mental health expert Prakriti Poddar, carefully cultivated routines over the years have gone for a toss and the stress is natural.

“In times like these when everybody is at home, and routines have changed, people might feel low, and even depressed, creating a sleep crisis. “Stress and worry have an intense impact on the sleep cycle,” she said. Both Kumar and Poddar advise against ignoring irregular sleeping patterns, which can affect cognitive abilities, including learning and memory retention, over a long period.

“Research confirms that there is a strong link between learning, memory and sleep. During sleep, nerve cell connections in the brain are strengthened and this enhances the brain’s abilities to stabilise and retain memories. “With a disrupted sleep cycle or not enough sleep, it is very difficult for the brain to stabilise neural connections and consolidate memory effectively,” Kumar explained.

Sound sleep of seven-nine hours is an important aspect of recovery, added Poddar. Doctors recommend physical activity, yoga and maybe some music to calm the mind and body.

The list of don’ts includes using electronic devices like mobile phones and laptops before sleeping and caffeinated drinks such as colas, alcohol, coffee, and tea, particularly in the evening. “The bedtime and wake time should be consistent from day to day, including on weekends. Regular vigorous exercise for 20-30 minutes during the day promotes a good night’s sleep.

“If despite all this, an individual is not able to sleep within 20 minutes, they should move out of the bed and perform some light, non-stimulating activity like reading a book and wait until the feeling of drowsiness sets in,” said Vivek Nangia, director, pulmonology, Medical Critical Care & Sleep Disorders, Fortis Hospital, New Delhi.

Read more at www.freepressjournal.in

New Delhi, May 26 (PTI) Binge-watching till dawn, playing endless online games, video chats until the sun rises or simply staring into darkness while everyone around is in deep slumber… wakeful nights are no longer about once in a while but too often for comfort.

As India navigates the ninth week of the nationwide lockdown that pushed millions of people into the confines of their homes, distress and anxiety are on the rise, manifesting primarily in the form of sleep disorders.

Medical experts said the number of consultation calls over erratic sleep cycles have shot up since the country went into lockdown on March 25 to stem the spread of COVID-19. “People are living with many uncertainties and insecurities. Worrying about health, job and financial security and managing household chores alongside office deadlines, all the while working from home are among the factors influencing our sleep quality,” said Gulshan Kumar, a neurophysiologist at the National Institute of Mental Health and Neurosciences (NIMHANS).

The Bangalore-based medical institution has also seen an increase in the number of queries related to sleep issues like insomnia since the lockdown started, he said. Quantifying the stress over jobs, working from home, a pandemic that shows no signs of ebbing and an uncertain future, a pan-India survey by wakefit.co revealed that 44 per cent of 1,500 respondents were getting less than six hours of sleep during the lockdown. The number of people facing a sleep crisis before March 25 was significantly lower at 26 per cent, the survey by the Bangalore-based sleep solutions company added, While many complain of insomnia and sleep deprivation, there are some who are seeking treatment for oversleeping or hypersomnia.

And there are those like Gaganjot Kaur who have both insomnia and hypersomnia.

The 33-year-old said she cannot remember even one night of restful sleep in the last two months. Most nights she can get barely get three hours of sleep, but there have also been days when she’s slept for 10 hours at a stretch and still wakes up feeling unrested.

“It’s not like I am consciously trying to stay awake. I find myself up at three in the morning for no reason. It’s almost like there is a disconnect between my body and its need for sleep,” the Delhi University philosophy professor said. She said she had been diagnosed with General Anxiety Disorder (GAD) a few years ago and was seeing a therapist. But her condition aggravated in the last two months. Gaganjot, who enrolled in a Phd course recently, said she was initially thankful for the lockdown, assuming it would give her a lot of time to focus on her research work. But as it kept getting extended, she found her mind inundated with panic-inducing thoughts.

“I think about hundreds of things when I lie awake in bed, but I immediately start spiralling when I think of my career. I constantly feel I am not being productive enough. Another thing I cannot stop worrying about is my parents, who are extremely vulnerable to the coronavirus infection,” Ganganjot, who lives with husband and sister-in-law, said.

The “new anxieties” combined with the lack of enough sleep have started affecting not just her professional productivity, but also her relationships.

“Work wise I am not able to achieve even half of what I aim for. Besides, I find myself snapping and feeling irritated at my family members,” she said.

Priyanka Dass, who once had a “nearly perfect” 11 pm to 5 am sleep cycle, found herself struggling to stay awake as soon as the clock struck 7 in the evening, particularly the first few weeks of the lockdown.

“I would fall asleep in the evening, for not more than a couple of hours around 7-9 pm, and then would barely sleep through the night,” the Delhi-based publicist said. During most of these sleepless nights, the 25-year-old ended up “overthinking everything”, and once also had a panic attack. She then started watching Netflix and reading books to keep her mind occupied.

“Sometimes, I simply hop out of bed to whip up something in the kitchen,” she said. According to mental health expert Prakriti Poddar, carefully cultivated routines over the years have gone for a toss and the stress is natural.

“In times like these when everybody is at home, and routines have changed, people might feel low, and even depressed, creating a sleep crisis. “Stress and worry have an intense impact on the sleep cycle,” she said. Both Kumar and Poddar advise against ignoring irregular sleeping patterns, which can affect cognitive abilities, including learning and memory retention, over a long period.

“Research confirms that there is a strong link between learning, memory and sleep. During sleep, nerve cell connections in the brain are strengthened and this enhances the brain’s abilities to stabilise and retain memories. “With a disrupted sleep cycle or not enough sleep, it is very difficult for the brain to stabilise neural connections and consolidate memory effectively,” Kumar explained.

Sound sleep of seven-nine hours is an important aspect of recovery, added Poddar.

Doctors recommend physical activity, yoga and maybe some music to calm the mind and body.

The list of don’ts includes using electronic devices like mobile phones and laptops before sleeping and caffeinated drinks such as colas, alcohol, coffee, and tea, particularly in the evening. “The bedtime and wake time should be consistent from day to day, including on weekends. Regular vigorous exercise for 20-30 minutes during the day promotes a good night’s sleep.

“If despite all this, an individual is not able to sleep within 20 minutes, they should move out of the bed and perform some light, non-stimulating activity like reading a book and wait until the feeling of drowsiness sets in,” said Vivek Nangia, director, pulmonology, Medical Critical Care & Sleep Disorders, Fortis Hospital, New Delhi. PTI TRS MG MIN MIN MIN

Read more at in.news.yahoo.com

Expand Warm comforts: the humble cup of tea has many hidden benefits There’s no doubt we’re a nation of tea-lovers – and apparently we’ve been getting through an extra two cups a day during the pandemic. That’s on top of the average four to six cuppas a day we normally drink, according to energy comparison site SaveOnEnergy.com.

It’s little surprise, then, that the Tea Advisory Panel (TAP) found 80% of people say tea provides relief from daily problems and stresses.

TAP says tea contains natural plant substances, including polyphenols, caffeine, and amino acid L-theanine (a building block of protein) which act on the body and mind. A recent major review found L-theanine improves the ability to manage stress and anxiety, and earlier studies have shown it triggers various parts of the brain linked with relaxation and mental focus to light up, helping us deal with distractions.

“We often turn to tea when in need of a boost or to help us handle stress,” says dietitian Dr Carrie Ruxton (above). “Whether it’s a comforting mug of tea with family, or the peaceful ritual of brewing up some tea leaves in your favourite teapot, tea always seems to do the trick. Yet we know from the science that it’s not our imagination, as there are now several studies pointing to the mental health benefits of drinking tea every day.”

One study, she says, asked participants to drink black tea or a placebo drink daily for six weeks, and were then asked to complete a series of stressful mental tasks. The tea drinkers were found to have lower levels of stress hormones in their blood, and reported feeling more relaxed after the tasks.

Fellow TAP member Dr Tim Bond adds: “Tea is a healthy drink and can make a useful contribution to our daily fluid requirements and help maintain good hydration during lockdown.

“Tea may contribute to immune function, partly due to a beneficial effect on the gut microflora. It’s a pleasant, comforting drink and can help us feel better during this time of stress and uncertainty. Enjoying four to six cups daily is good for our physical and mental health.”

Want more proof of how good that cuppa really is? Here, Dr Bond outlines the science…

1. It may reduce or delay dementia risk

A study of 957 elderly Chinese people found consistent drinking of black/oolong tea reduced the risk of cognitive disorders by 53%, and for green tea by 43%. The findings also suggested those genetically at higher risk of developing Alzheimer’s disease may reduce this by as much as 86%. “This health benefit is likely to be due to the catechin content of tea,” says Dr Bond.

A laboratory study found the dominant member of this catechin family could reduce the cognitive defects linked with a western diet high in fat and sugar, and Dr Bond says further research has found a positive contribution of tea drinking to brain structure, suggesting a protective effect on age-related decline in brain organisation.

2. It enhances cognition and memory

A review of 49 human studies found two ingredients in tea – L-theanine and caffeine – in combination are associated with improved attention, memory and alertness more than either ingredient on its own.

3. It helps reduce depression and anxiety

Another 2018 study found long-term tea consumption among elderly people was associated with reduced symptoms of anxiety and depression. Theaflavins, compounds found in black tea, have been found to reduce depression and prevent memory impairment. Theaflavins have also been shown to reduce anxiety by increasing dopamine turnover in the brain.

4. It lowers the risk of cardiovascular problems

A review published in 2012 found regular tea consumption could reduce the risk of heart and circulation problems by up to 20%. Some studies have found this effect could even be as high as 45%. In one 2019 study of 208 patients, tea-drinking was linked with reduced arterial disease compared with soft drinks, which were linked with increased arterial disease.

5. It helps prevent type 2 diabetes

Studies also indicate the beneficial effect of being a regular tea-drinker in relation to type 2 diabetes – particularly green tea. A study published recently by Cambridge University Press, of 12,017 people aged 20-70, found daily tea-drinking reduced diabetes risk in women by 32%. Dark tea reduced the risk by 45%.

6. It helps with weight management

“This is thought to be because of the catechin content in tea and because of positive changes in the gut bacteria thanks to tea drinking,” says Dr Bond, who explains that tea catechins are believed to increase activation of brown adipose tissue, which helps the body get rid of energy (calories).

Scientists are increasingly understanding the role of gut bacteria in obesity and weight management. A 2017 University of California study found both black and green tea changed the ratio of intestinal bacteria. The percentage of bacteria associated with obesity decreased, while bacteria associated with lean body mass increased. This change in the gut microflora was associated with increased energy metabolism.

7. It helps tackle high blood pressure

A study published in 2012 found that drinking black tea could have a 10% effect in reducing blood pressure, while separate research found regularly drinking green tea could reduce the risk of high blood pressure by 46%. “Tea and its compounds have been shown to help relax smooth muscle and reduce inflammation in arteries, which may help to explain these effects on blood pressure,” explains Dr Bond.

8. It’s good for oral health

“There’s evidence tea can combat bad breath and reduce inflammation, bone re-absorption and the growth of bacteria associated with gum disease,” says Dr Bond. One study found tea helped with a 40% reduction in dental decay risk. 9. It’s good for eye health Research also shows that daily tea-drinking could reduce the risk of developing glaucoma and cataracts, among the most common potentially sight-threatening eye conditions. Tea catechins may also protect against age-related macular degeneration, says Dr Bond. 10. It keeps bones strong “Tea-drinkers tend to have stronger bones,” […]

Read more at www.belfasttelegraph.co.uk

While Eid may be all about good food, the wisdom of people who designed the traditional cuisine associated with it have ensured that the drool-worthy taste is offset by some of the healthiest immunity-boosting ingredients. Let’s take a look at why it’s perfectly alright to dig in, this Eid!

Mutton

Image: 123rf.com

The lamb in festive dishes like Rogan Josh and biryani is not only delicious. It is also rich in zinc, a mineral which works with the protein content of the meat to boost the immune system. This is because it enhances the functioning of the body’s white blood cells. If you’re sceptical of red meat sources for reasons of cholesterol, substitute with a lean meat option like skinless poultry, which may not compare in taste, but also comes with similar benefits.

Mint
Image: 123rf.com

The sumptuous kebabs and sides are best offset with a generous helping of versatile pudina chutney, which offers the goodness of mint. One of the superfoods for immunity, mint is rich in antioxidants and phytonutrients, making it ideal for reducing oxidative stress. It is also anti-inflammatory, and rich in vitamin A. Mint is excellent for all kinds of digestive problems – keeping the intestinal tract clean, preventing acidity and heartburn, improving digestion and keeping you cool during the warm summer months.

Saffron Image: 123rf.com

It’s the most expensive spice in the world for a reason, and could cost up to a whopping Rs.1,50,000 for a kilogram! Used liberally across dishes like biryani and desserts, the spice with the exquisite flavour contains antioxidant benefits, like crocin, crocetin and safranal. The first two are mood uplifters and can keep depression and anxiety at bay (that’s why it’s called the sunshine spice!), with regular usage also preventing brain cells from degenerating and boosting memory. Saffron can also help prevent certain kinds of cancers, help with PMS symptoms, keeps blood sugar and heart health in check, has eye benefits and can act as an aphrodisiac!

Dates Image: 123rf.com

Sheer Khurma is a traditional dessert made for Eid with dates as a key ingredient. Dates are one of the best sources of vitamin C among the gamut of dried fruits. It also boasts a range of B vitamins and helps in digestion. Since it contains natural sugars, it is nature’s sweetener, and also provides for reserves of energy the right way.

Onion

Image: 123rf.com

Onion raita, the accompaniment to your biryani, boasts one of the best veggies for immunity. The medicinal properties of onions have been celebrated through the ages, due to their concentrated antibacterial benefits. They’re packed with vitamin C, vitamin B and potassium, and contain quercetin, a flavonoid antioxidant that can keep cancer and heart-related ailments at bay. It can even help reduce PCOS, help enhance bone density and control blood sugar.

Assorted Spices

Image: 123rf.com

Eid in India is synonymous with festive marinades, and curries require the goodness of Indian spices and use traditional immunity boosters like turmeric (where the key ingredient curcumin has far-flung benefits from heart health to cancer prevention), coriander (good for regulating blood sugar, fighting infections and protecting your skin), ginger (fabulous for coughs and colds) and cumin (which promotes digestion and enhances metabolism).

Read more at www.femina.in

© PA There’s no doubt we’re a nation of tea-lovers – and apparently we’ve been getting through an extra two cups a day during the pandemic. That’s on top of the average four to six cuppas a day we normally drink.

It’s little surprise, then, that the Tea Advisory Panel (Tap) found 80% of people say tea provides relief from daily problems and stresses.

Tap says tea contains natural plant substances, including polyphenols, caffeine and amino acid L-theanine (a building block of protein) which act on the body and mind. A recent major review found L-theanine improves the ability to manage stress and anxiety, and earlier studies have shown it triggers various parts of the brain linked with relaxation and mental focus to light up, helping us deal with distractions.

“We often turn to tea when in need of a boost or to help us handle stress,” says dietitian Dr Carrie Ruxton. “Whether it’s a comforting mug of tea with family, or the peaceful ritual of brewing up some tea leaves in your favourite teapot, tea always seems to do the trick. Yet we know from the science that it’s not our imagination, as there are now several studies pointing to the mental health benefits of drinking tea every day.”

One study, she says, asked participants to drink black tea or a placebo drink daily for six weeks, and were then asked to complete a series of stressful mental tasks. The tea drinkers were found to have lower levels of stress hormones in their blood, and reported feeling more relaxed after the tasks.

Fellow Tap member Dr Tim Bond adds: “Tea is a healthy drink and can make a useful contribution to our daily fluid requirements and help maintain good hydration during lockdown.

“Tea may contribute to immune function, partly due to a beneficial effect on the gut microflora. It’s a pleasant, comforting drink and can help us feel better during this time of stress and uncertainty. Enjoying four to six cups daily is good for our physical and mental health.”

Dr Bond outlines the science. It may reduce or delay dementia risk

A study of 957 elderly Chinese people found consistent drinking of black/oolong tea reduced the risk of cognitive disorders by 53%, and for green tea by 43%. The findings also suggested those genetically at higher risk of developing Alzheimer’s disease may reduce this by as much as 86%. “This health benefit is likely to be due to the catechin content of tea,” says Bond.

A laboratory study found the dominant member of this catechin family could reduce the cognitive defects linked with a Western diet high in fat and sugar, and Bond says further research has found a positive contribution of tea drinking to brain structure, suggesting a protective effect on age-related decline in brain organisation. It enhances cognition and memory

A review of 49 human studies found two ingredients in tea – L-theanine and caffeine – in combination are associated with improved attention, memory and alertness more than either ingredient on its own. It helps reduce depression and anxiety

Another 2018 study found long-term tea consumption among elderly people was associated with reduced symptoms of anxiety and depression. Theaflavins, compounds found in black tea, have been found to reduce depression and prevent memory impairment. Theaflavins have also been shown to reduce anxiety by increasing dopamine turnover in the brain. It lowers the risk of cardiovascular problems

A review published in 2012 found regular tea consumption could reduce the risk of heart and circulation problems by up to 20%. Some studies have found this effect could even be as high as 45%. In one 2019 study of 208 patients, tea drinking was linked with reduced arterial disease compared with soft drinks, which were linked with increased arterial disease. It helps prevent type 2 diabetes

Studies also indicate the beneficial effect of being a regular tea drinker in relation to type 2 diabetes – particularly green tea. A study published recently by Cambridge University Press, of 12,017 people aged 20-70, found daily tea drinking reduced diabetes risk in women by 32%. Dark tea reduced the risk by 45%. It helps with weight management

Scientists are increasingly understanding the role of gut bacteria in obesity and weight management. A 2017 University of California study found both black and green tea changed the ratio of intestinal bacteria. The percentage of bacteria associated with obesity decreased, while bacteria associated with lean body mass rose. This change in the gut microflora was associated with increased energy metabolism. It helps tackle high blood pressure

A study published in 2012 found drinking black tea could have a 10% effect in reducing blood pressure, while separate research found regularly drinking green tea could reduce the risk of high blood pressure by 46%. “Tea and its compounds have been shown to help relax smooth muscle and reduce inflammation in arteries, which may help to explain these effects on blood pressure,” explains Bond. It’s good for oral health

“There’s evidence tea can combat bad breath and reduce inflammation, bone reabsorption and the growth of bacteria associated with gum disease,” says Bond. One study found tea helped with a 40% reduction in dental decay risk. It’s good for eye health

Research also shows daily tea drinking could reduce the risk of developing glaucoma and cataracts, among the most common potentially sight-threatening eye conditions. Tea catechins may also protect against age-related macular degeneration, says Bond. It keeps bones strong

“Tea drinkers tend to have stronger bones,” says Bond, who explains that researchers report that tea appears to improve bone mineral density, especially in the spine, hip and neck. A further study also found tea consumption may help reduce the risk of osteoporosis. For as little as £5.99 a month you can access all of our content, including Premium articles .

Read more at www.pressandjournal.co.uk

How to stay focussed when you’re working from home. (Getty Images) There’s a brilliant saying doing the social media rounds, which points out that we’re not working from home, but living through a global pandemic while trying to do work from our homes.

The distinction is subtle, but important, because even if you’ve done it before, working from home due to the coronavirus outbreak is actually pretty different.

Trying to work while simultaneously managing a household, looking after children and/or teaching them key stage 2 algebra, and coping with the bubbling anxiety caused by other impacts of the crisis is a world away from the odd WFH day you did pre-COVID-19 outbreak.

It’s hardly surprising therefore that we’re finding it difficult to stay focussed and concentrate.

“As we try to tackle the ‘new normal’ of WFH during this unprecedented time, there are many distractions that are preventing our minds from focussing,” explains Dr Elena Touroni, a consultant psychologist and co-founder/co-CEO of My Online Therapy .

Read more: The WFH positions messing up your back and neck – and the stretches to ease pain Many of us are struggling to concentrate when WFH. (Getty Images) Dr Touroni says there are many factors leading to our lack of concentration.

“Many people have children at home, which is a massive distraction. The majority of people are consuming more news and media, which can make it very hard to focus on the present. By keeping up with the news cycle, our minds tend to wander off into unchartered territories.

“As everything is changing so rapidly, our minds are playing catch-up and trying to process everything that’s going on,” she adds.

Add to that worries about the health and wellbeing of our loved ones, and financial pressures, and it’s totally understandable that our concentration is slipping.

So how do we get past all the distractions and focus on the WFH tasks at hand?

It’s oh so tempting to reach for the sugary snacks while trying to concentrate, but while comfort food may feel like familiar friends in these troubled times, new research suggests that eating just one meal high in saturated fat can hinder our ability to concentrate.

“What we eat is vital for our cognitive functions such as memory and concentration,” explains Mike Wakeman, brain health nutrition scientist, pharmacist and advisor to Neubria .

“Foods such as fish, like krill, sardines, all rich in Omega 3 fatty acids, fresh fruit and vegetables and highly coloured berries such as blueberries provide nutrients that can benefit the brain.”

Wakeman says avoiding processed and unhealthy fatty foods can also help improve our focus.

Did you realise the colours you surround yourself with can have a knock on effect on your concentration? “People often think that stimulating colours, such as red, are going to keep us alert, but in actual fact this is more likely to simply make us more stressed, and less efficient as a result,” explains Dr Anne Whitehouse , Author and Empowerment Expert.

Instead, the colour we should be turning to is green. “Looking at the colour green has been shown in many studies to produce a calming effect on our brainwaves,” Dr Whitehouse explains. “It also increases the mental processes of concentration and focus.”

Simply taking a short break of 40 seconds to look at the colour green, is long enough to get this effect. WFH while also looking after children is tricky. (Getty Images) “Smells can have a huge impact on our mood and change the way you think,” explains Tania Adir, founder and interior designer for Uncommon . She suggests investing in a subtle diffuser or scented candle to provide some background focus.

“Lemon verbena in particular is known to aid concentration, while scents such as vanilla and cinnamon can help to boost creativity,” she adds.

Pick your playlist

While some tracks push themselves into the foreground, hijacking your brain and taking you away from the task in hand; others take a back seat, setting a mood and steering you towards a state of flow without demanding the attention of the conscious mind. “If you need to concentrate, go for a playlist that is slower and calmer, with less lyrics as they’re often distracting,” suggests Adir.

Wakeman says turning on soft music, preferably without lyrics, while working or studying has been shown to benefit our brains. “Research data has shown that using white noise or nature sounds to mask unwanted background noise can help improve concentration,” he adds. “So even non-music fans can escape distractions.”

Productivity packing plants

While also improving the look of our WFH set-up, studies suggest having plants in the office or a view of a green space improves job satisfaction, productivity and our mental health, too.

A study conducted by scientists from the University of Hyogo in Japan found that having a plant on your desk could be the key to feeling less frazzled. And when we’re less frazzled, we’re more likely to be able to focus.

“House plants, such as Asparagus Ferns or Yuccas, help filter the air, reduce stress and blood pressure, and increase productivity,” explains Adir.

Light up your desk According to Adir there is a basic human preference for natural lighting over artificial, and a link with improved productivity.“Natural light is crucial to supporting our circadian rhythms,” she explains. “At home, try to position your workspace near a window to benefit from natural light and use softer table lamps, rather than harsh ceiling spotlights or strip lighting.” Up your H2O We know we should be drinking more water to help our health, but upping your intake can also help improve your focus. “Even very mild dehydration can cause tiredness, headaches and make it harder to concentrate, so keep a good supply of water in your work space and aim for 6-8 glasses a day,” suggests Dr Matthew Whalley, clinical psychologist and director of Psychology Tools .The coronavirus and all the anxieties surrounding it has meant sleep schedules have taken a hit, but poor quality sleep can really impact on daytime concentration and cognitive functions around memory and work functions. “Most experts […]

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Whilst being the most convenient way to stay fit, walking was heralded as ‘a man’s best medicine’ by Hippocrates over 2000 years ago. As well as being a great way to get some fresh air and explore our surroundings, walking has a number of benefits for our health and wellbeing. Whether it be a quick stroll or a long scenic hike, the experts at Shakti Himalaya Shakti Himalaya have listed seven ways walking can do wonders for your health. 1. It improves fitness

Walking is one of the easiest approaches to getting active and improving your overall fitness. Not only is it an exercise that is ideal for all age groups, but a quick ten-minute stroll every day can improve your blood pressure, manage joint and muscular pain, make your bones stronger and reduce body fat. By incorporating regular walking into your routine, you are also at lesser risk of developing cardiovascular disease and major health problems such as type 2 diabetes. 2. It lowers your stress levels

As well as benefitting your physical health, walking also can help your mental health. Like other types of aerobic exercise, walking promoted the production of endorphins in your brain, which helps to improve your overall mood. Focusing on your surroundings as you walk can also help you feel more present and therefore, relieve symptoms of stress and anxiety. Walking is one of the easiest approaches to getting active and improving your overall fitness 3. It makes you greener

Needless to say, walking is a far more environmentally friendly way to travel. As well as not contributing to air pollution, you are breathing in less exhaust fumes that can cause respiratory problems such as asthma. Less traffic noise, fewer road accidents and money savings are also added benefits to going green and choosing to walk. 4. It sparks the imagination

Walking is the best exercise for your imagination too. Research shows that taking time out of your busy day to walk can lead you to discover new gems and stimulate creative thinking. When you walk, try to change your perception. This could simply be by observing what’s really going on around you or actively searching for hidden places you’ve never been to before. Whatever it is, pay attention and you are sure to be inspired. 5. It enables you sleep

Poor sleep leads to poor health. Whilst falling asleep is easy for some individuals, approximately 10% of us have experienced chronic insomnia at some point. A post meal stroll will not only help to keep blood sugar levels under control, but it creates the hormone melatonin that helps you fall asleep. Studies show that a walk will benefit your sleep as long as it is three hours before you go to bed, so give it a go next time you are struggling to doze off. Research shows that taking time out of your busy day to walk can lead you to discover new gems and stimulate creative thinking 6. It works your flexibility and balance

As we get older, we lose some of our flexibility and balance that we so often take for granted. Walking, as a low impact exercise, builds on your lower body strength which is important for balance. It also keeps up the flexibility of your joints by stretching your hip flexors, calf muscles, arms and shoulders. This full range of motion maintains your whole body’s strength and health. 7. It improves your memory

As well as being a natural mood booster, going for a walk is great for getting out of a cognitive haze and working your brains memory function. Whilst being a mild workout to clear your mind in the morning, studies have shown that walking appears to boost the size of the hippocampus – the part of the brain that promotes learning new information and verbal memory. Also, as you remember new walking routes, you are forced to concentrate on where you are heading which will improve your memory.

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