Medical App & Medical Advice with Hello Doctor

How do you treat insomnia?

Do you wake up in the middle of the night and lie awake for hours, anxiously watching the clock?

In an ideal world, after a long day, you’d easily fall asleep. Unfortunately, despite feeling exhausted, some of us struggle to sleep.

Insomnia is a common sleep disorder which impacts the ability to both fall asleep and stay asleep.

Interrupted, or non-restorative sleep eventually takes a toll on your energy, mood, and ability to function during the day. Chronic insomnia can eventually lead to serious health problems.

Two types of insomnia

Primary insomnia: Primary insomnia is a disorder itself, in other words, not a symptom or a side effect of another medical condition. Your doctor may diagnose your sleeplessness as primary insomnia after ruling out other medical conditions as a cause.

Secondary insomnia: Secondary insomnia occurs as a result of another health condition or as a side-effect of prescribed medication. It can be short-term or long-term. Most people with chronic insomnia have secondary insomnia.

Causes

There are several causes of insomnia, caused by either physical or psychological factors, such as:

Disruptions in circadian rhythm: Jet lag, job shift changes, high altitudes, noise, extreme heat or cold.
Psychological issues: Bipolar disorder, depression, anxiety disorders, or psychotic disorders.
Medical conditions: Chronic pain, chronic fatigue syndrome, angina, acid-reflux disease , chronic obstructive pulmonary disease, asthma, sleep apnoea, Parkinson’s and Alzheimer’s diseases, hyperthyroidism, arthritis, brain lesions, tumours and stroke.
Hormones: Oestrogen, hormone shifts during menstrual cycle.
Other factors: Pregnancy, overactive mind, sleeping next to someone who snores, parasites or genetic conditions.

How do you know if you have insomnia?

Here’s how to tell:

1. You can’t fall asleep at night. Lying awake for 30 minutes or longer once you get into bed should be a red flag.
2.
You wake up in the middle of the night and can’t fall back to sleep within 30 minutes.
3.
You wake up earlier in the morning than you anticipated.

To find out if you have insomnia, your doctor will do a physical exam and ask you about your symptoms, daily habits, and stress levels.

Your doctor may also:

  • ask you about your sleep habits.
  • do tests to rule out other medical problems that might cause insomnia
  • talk to you about the medicines you take, and
  • ask you to do a sleep study, called a polysomnogram (PSG). During a sleep study, you stay overnight at a sleep centre or medical facility. You’ll be hooked up to monitors that record brain activity, eye movements, heart rate, and blood pressure while you sleep. Machines also record snoring, chest movements, the amount of oxygen in your blood, and how much air moves through your nose while you breathe.

The treatment for insomnia depends on its underlying cause. Treatment includes improving sleep habits, behaviour therapy and identifying and treating underlying causes. Although sleeping pills may be used, these are always closely monitored for side effects.

If your insomnia is caused by a short-term change in your sleep/wake schedule, like jet lag, your sleep schedule will probably return to normal on its own.

Chronic or long-term insomnia can be treated with lifestyle changes, cognitive behavioural therapy (CBT), and/or prescription medication.

When insomnia is caused by a medical condition, your doctor may refer you to a specialist who can treat the underlying condition. Once the underlying condition has been identified and managed, it’s likely that your insomnia will start to improve.

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How your food influences your feelings

The foods you eat play a vital role in your overall health.  Making healthier food choices won’t only help control your waistline, but will also help lift your mood, and give you a long-lasting boost in energy and focus.

Your brain is responsible for producing the neurotransmitter serotonin, which helps keep you happy, calm and relaxed. Providing your brain with sufficient fuel, allows it to produce the right amount of serotonin to regulate your mood.

Studies have shown that there’s a link between diet and mental health. Even though there isn’t a single food that will improve your mental health, a healthy balanced diet plays a critical role in keeping you both healthy and happy.

Eating for mental health

Healthy fats found in fish and extra virgin olive oil have important anti-inflammatory effects that play a role in decreasing the risk of depression.

Whole grains like brown bread, rice and pasta are fibre-rich foods and help promote the growth of good gut bacteria.

Fruit and vegetables are packed with important nutrients and antioxidants that help prevent cell damage throughout the body.

Fermented foods like yoghurt can help encourage the growth of good gut bacteria.

Nuts, seeds and legumes are good sources of plant-based protein, healthy fats and fibre.

Don’t forget to drink water, it will keep you hydrated and help you feel more alert and productive.

Brighten up your mood with these foods

Berries: Blueberries, raspberries, and strawberries are all high in vitamin C, which can help your body withstand the negative impact of cortisol, a hormone that’s released when you’re stressed.

Beans: Black beans and lentils are all rich in magnesium, a mineral that supports relaxation and calmness.

Dark chocolate is full of antioxidants, supporting a positive mood and healthy cognition.

Fish: Mackerel, salmon, sardines, and trout have high amounts of Omega-3 fatty acids, which can alleviate anxiety.

Herbal teas like chamomile, have calming properties. Black, green, white and red (rooibos) teas are also rich in antioxidants.

Leafy greens like kale and spinach are loaded with mood-moderating magnesium.

Foods to avoid

If you struggle with drastic mood changes and low energy levels often, avoid these foods and drinks that could be likely culprits:

  • Caffeine
  • Alcohol
  • Sugar
  • Bread
  • Pasta
  • Potatoes
  • White Rice
  • Processed foods
  • Fast foods

Top tip: when you start a new diet, slowly introduce new foods to allow your body to adjust. This will help determine whether you have any food allergies or not.  

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Could you be suffering from burnout?

Your alarm rings; it’s time to get ready for work. But that’s the last thing you feel like doing. You’re strung out and even the thought of facing your day is just too much. Is this just normal stress, or could it be burnout?

Think of burnout as a car running out of petrol, and the engine giving out. This is your body, packing up, giving out, and yelling, “Emergency!” It’s a state of physical and emotional exhaustion, as a result of long-term stress. Unlike normal stress, burnout doesn’t allow you to leave the negative feelings behind once you leave work and head home. It spills into every part of your life, leaving you drained.

Although burnout can be difficult to spot, there are a few warning signs.

  • Taking your frustrations out on others
  • Isolating yourself
  • Procrastinating
  • Skipping work and other responsibilities
  • Feeling trapped and helpless
  • Having a cynical and negative outlook on life
  • Feeling tired and drained most of the time
  • A sense of failure and constantly doubting yourself
  • A change in appetite
  • A loss of motivation

Get back on track

Burnout is not a permanent condition, and making a few changes in your everyday life can help you climb out of the rut.

Get some balance

If you’re constantly working overtime and find yourself practically living at work, it would make sense that you’d feel frustrated and worn out. Find a healthy balance between your work and social life, and make time to do things that you enjoy like hobbies or spending time with friends.

Relax

Try some new ways of relaxing which will ease stress from both your body and mind. You can try yoga, meditation and even deep breathing which will activate your body’s relaxation response.

Avoid negative people

If you’re burnt out, you’ll have a negative outlook on most things. Try to surround yourself with positive people who will help lift your spirits. In cases where you can’t avoid negative people, such as challenging family members, be proactive about not getting caught up in the toxicity. Limit your time with them, choose not to engage in drama, and simply walk away if it gets too much.

Catch some Z’s

Nothing will help you to feel like yourself again like sleeping well. Quality sleep helps your overworked body and mind to heal, so aim for at least seven to eight hours of sleep every night. Try going to sleep and getting up at the same time every day, wind down by doing something relaxing, and invest in blackout curtains for a restful slumber.

Find value

A lack of motivation could be because you don’t see value in your work or personal life. Focus on the aspects of life that you do enjoy. This will help you find motivation and purpose again. For example, do you enjoy writing poetry in your spare time? Does painting make you feel relaxed? What makes you smile, even if it’s once in a blue moon? Focus on that thing and do more of that to make you smile more often.

Reset

For some of us, even these small tweaks aren’t enough to get your mind and body back to a healthy space. In these cases, you might need time off from work. A longer break, and even some sessions with a therapist could be just what you need! The main thing is to not go at it alone – reach out and ask for help: our doctors are available 24/7!

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The link between brainwaves and your health

Your brainwaves are linked to your state of consciousness, and this can influence your mood, energy, sleep and general health. Whether you’re at rest or doing an all-consuming activity, your brain is always active. Brainwaves are produced when electrical pulses from your neurons within your brain communicate with each other.

Brainwaves could also be considered a continuous flow of your consciousness. The flow can be fast or slow, depending on what you’re doing and how you’re feeling. For example, if you’re tired or dreamy, your brainwaves will be slower. And if you’re alert, they’ll be faster.

The five kinds of brainwaves

Your brainwaves are grouped into five different categories. Each one is associated with specific tasks and mental states. The speed of brainwaves are measured in Hertz (cycles per second) and are either slow, moderate or fast.

Here are the different brainwaves in order of their frequency (highest to lowest):

Gamma waves

The brainwaves with the highest frequency at 34 to 42 waves per second are called gamma waves. You’re in a gamma state when you are hyper-focused, learning new information for example.. In this state, you also store memories and become more aware of yourself and your environment. Musicians often experience gamma brainwaves as sharp concentration is necessary for their field of work.

Beta waves

When your brain is active and engaged in mental activities, it’s in a beta state. The beta state means you’re probably alert, focused, trying to solve a problem or making a decision. For example, a teacher would all be in beta when they’re working. Anyone engaged in a conversation would also have beta brainwaves. The frequency of beta brainwaves ranges from 15 to 40 cycles per second.

Alpha waves

When you’re in an alpha state of mind, your brainwaves begin to slow down. For example, if you’ve just completed a task and you sit down to take a break. These brainwaves are also present when you have quiet, slow thoughts and are generally calm; or if you take a walk after a meeting or meditate. The frequency of alpha waves is 9 to 14 cycles per second. These waves are important for alertness, learning and mental coordination.

Theta waves

When you’re asleep, at rest, in deep meditation or if your senses are generally withdrawn from your surroundings, you’re experiencing theta waves. For instance, when you’re driving for a long time, the repetitive nature of the task can put you into a theta state. The same thing happens when you take a shower, comb your hair or read a book. In this state, the frequency of your brainwaves is slow and normally ranges between 5 and 8 cycles per second.

Delta waves

Your brain is in a delta state when you are in a deep sleep or deep meditation. Delta brainwaves are important because they help your body reach a state that allows you to wind down. Winding down is necessary so you can experience deep, dreamless sleep that will heal and restore your body. Delta brainwaves have the slowest frequency at one-and-a-half to four cycles per second.

Brainwave training

If you’d like to tap into different brainwaves to achieve something specific, there are ways to train yourself.

Here are some tips:

If you want to use certain brainwaves to achieve a certain task listening to binaural beats can help. Binaural beats are sounds at different frequencies (but lower than 1000 Hertz so your brain can detect them).

If you listen to these sounds for a time, specific parts of your brain are activated. This can help you switch to different brainwaves. Find binaural sounds easily online.

Meditation can also help. Regular meditation has been shown to increase alpha activities in your brain and decrease beta brainwaves. This can be particularly helpful if you’re struggling to sleep.

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How your body turns food into energy

Growing up you may have heard about how certain foods are better for your health than others, some foods are considered “brain foods” and some provide you with energy.

But, how does it work? Let’s break it down.

Your muscles, brain, heart, and liver all need energy to work. This energy is supplied by the foods you eat. Whether you’re sleeping, awake, exercising or chilling on the couch, your cells need a constant source of energy to allow them to carry on their important metabolic jobs.

Your body gets energy from food by converting fats and proteins into energy for muscles, while carbohydrates are converted into sugars.

What happens when you eat?

  1. After you eat, molecules in the digestive system break down proteins into amino acids, fats into fatty acids, and carbohydrates into simple sugars (glucose). Just like sugar, amino acids and fatty acids can be used as energy by the body if necessary.
  2. Your body digests the food by mixing it with fluids like acids and enzymes, which are found in the stomach.
  3. The body breaks down the sugars so that the energy released can be distributed around the body and used as fuel by the body’s cells.
  4. These different compounds are absorbed into the blood, which carries them to the cells. In the cells, other enzymes act to speed up or regulate the chemical reactions involved with “metabolising” the compounds. The energy from these compounds can be released for use by the body or stored, mostly in the liver, muscles, and body fat.

How does this affect your health? 

Junk food and treats are typically light on essential nutrients and heavy on ingredients that cause health problems. So, those late-night snacks and fizzy drinks may satisfy hunger in a pinch, but the long-term results aren’t positive. Too many fatty and sugary foods have been linked to obesity, chronic diseases and tooth decay.

Highly processed foods are high in calories and can lead to repeated spikes in your blood sugar. Over time, these spikes may cause your body’s normal insulin response to lose momentum. This increases your risk for insulin resistance, Type 2 diabetes, and unwanted weight gain.

The right foods

You need to make sure you eat well to fuel your body. Have breakfast to kickstart your system for the day ahead. Try to eat within an hour of waking up. If you skip breakfast, your concentration is likely to dip and you’ll start to feel exhausted.

Don’t forget to pack lunch! Have a plan for a snack. Eating regularly keeps your blood sugar levels stable and curbs the hunger pangs that would usually send you off to the nearest fast food joint. Pack some fresh or dried fruit, raw cut-up veggies, wholegrain crackers or nuts in your bag to have on the go. Stay hydrated. Drink enough water to help boost your metabolism. This will also help your body break down the food you give it.

Burning the midnight oil is the norm at university and eating right won’t only help you through the night but will also help you concentrate better. Stock up on energising and healthy study snacks like:

  • Light popcorn
  • Dark chocolate
  • Almonds
  • Fruit salad
  • Homemade trail mix that consists of cashews, pumpkin seeds, sunflower seeds, pecans, almonds, dried cranberries, raisins or any other mix of dried fruit, nuts and seeds that you like.

Make healthy choices by choosing foods from the different food groups that include fruits, vegetables, grains, proteins, and dairy to get all the nutrients you need. If you are overweight, aim to get to a reasonable weight to help reduce your risk of diseases like heart disease and diabetes. Regular exercise keeps both you and your metabolism active!

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Do you have a Vitamin B12 deficiency?

Are you in your golden years? Then it’s important to know that between 12 and 15% of people aged 65 and older have a Vitamin B12 deficiency – a risky problem that can have a major impact on your overall health and quality of life.

Vitamin B12 has several important functions in the body. It helps keep your nerve and blood cells healthy, plays a role in protein metabolism, and helps make DNA (the carriers of your genetic information).

Vitamin B12 is a water-soluble vitamin which, among other things, means that it isn’t stored in the body for very long. So, you need to get regular doses, either the food you eat or from supplements.

Causes of Vitamin B12 deficiency

Diet

One of the most common causes of Vitamin B12 deficiency is a diet that doesn’t provide sufficient quantities of the vitamin.

Research shows that people who follow strict vegetarian or vegan diets typically have much lower levels of Vitamin B12 after about five years than people who eat meat, fish, eggs, milk, cheese and other Vitamin B12-rich foods.

Absorption problem

A lack of a certain protein in the stomach that’s necessary for the absorption of Vitamin B12 is another common cause. Some people also can’t absorb the vitamin because of partial removal of the stomach or intestine during surgery.

Ageing

As you reach your 60s, 70s and 80s, your risk for Vitamin B12 deficiency also increases because your body might not be able to absorb the vitamin as efficiently as it used to.

Medication

In addition,  if you’re taking any chronic medication (e.g. medication for reflux, stomach ulcers or diabetes), these may interfere with the vitamin’s absorption, leading to a deficiency.

Other possible causes of Vitamin B12 deficiency include:

  • Chronic alcoholism.
  • Gastro-intestinal disorders (e.g. Crohn’s or coeliac disease).
  • Pancreatic disease.
  • Liver disease.
  • Kidney disease.
  • HIV/AIDS.

Signs of Vitamin B12 deficiency

If you don’t have sufficient Vitamin B12 in your body, your cells can’t divide as they should. This could affect the number of red blood cells in your body, leading to a condition called pernicious anaemia. Vitamin B12 deficiency can also cause several neurological problems.

Signs and symptoms of the deficiency include:

  • Fatigue
  • Weak muscles.
  • Trouble walking.
  • Stiffness and weakness of the legs.
  • Numbness, tingling and/or burning of the feet.
  • Nausea and/or diarrhoea.
  • Decreased appetite.
  • Weight loss.
  • Irritability
  • Fast heart rate.
  • Depression
  • Cognitive decline.
  • Waxy, lemon-yellow tint to the skin and eyes.
  • A smooth, beefy red tongue.

It’s important to get tested properly if you think you may have a deficiency. The deficiency isn’t always easy to diagnose, but it can be easily managed.

Help at hand

First, assess your diet. Are you getting enough of the vitamin through the foods you eat?

The recommended daily allowance (RDA) for Vitamin B12 is 2.4 micrograms per day. Good sources include:

  • Liver (71 micrograms per 90g serving).
  • Yoghurt (1.1. micrograms per 250ml serving).
  • Milk (1.2 micrograms per 250ml serving).
  • Fish (5.4 micrograms per 90g of rainbow trout).
  • Eggs (0.6 micrograms per egg).

Whether you eat these foods or not, it’s important to discuss supplementation with your doctor. Your doctor will also treat you for any possible underlying conditions that may be causing your B12 deficiency.

References

Nootropics can boost your brain power

Do you often turn to coffee or an energy drink when you need a boost? Most of us do to get that quick wake-up fix. Now, you could also try “nootropics”; smart drugs which are natural substances, supplements, and other cognitive enhancers that can improve your memory, focus, creativity and help you feel motivated.

How do nootropics work?

For your brain to work effectively, it needs the right levels of neurotransmitters to be in the right place at the right time. Your brain is “needy”! Neurons are in a constant cycle of death (the complete and irreversible loss of brain function) and genesis (a process where new neurons are formed in the brain), and thus need a lot of energy to ensure they signal, receive and process information correctly.

Nootropics can also improve blood flow to the brain. As more nutrients and oxygen are supplied to the brain, the better neurons are able to function.

Beat brain fog  

The most commonly used “brain enhancer” is caffeine, which gives you that alert feeling. Caffeine does this by stimulating your central nervous system.

Other effective nootropics include:

  • L-theanine, an amino acid found in green tea leaves. Studies find that L-theanine is effective at reducing psychological and physiological stress responses; like anxiety and high blood pressure.
  • Creatine, an amino acid that your body uses to make protein, can improve short-term memory and reasoning skills.
  • Ginkgo biloba supplements have been shown to improve memory and mental processing in healthy older adults when taken daily for six weeks.
  • Fish oil supplements are rich sources of two types of Omega-3 fatty acids that promote brain health. If you don’t have the recommended amount of oily fish in your diet, consider a fish oil supplement
  • Resveratrol is an antioxidant that occurs naturally in the skin of grapes, raspberries and blueberries. This little helper can protect your brain function and lower blood pressure. You can also find it in red wine, chocolate and peanuts.

Are nootropics safe?

Supplements aren’t meant to replace a healthy diet or a good night’s sleep. Supplements also aren’t going to magically boost your health if you’re not exercising and eating well, so you’ll need to combine them with nutritious food, regular exercise and good sleeping patterns to reap their full benefits.

When browsing the shelves for supplements, look for ones with high-quality ingredients, safety guarantees, well-designed formulas and clear labels. Speak to your doctor or pharmacist if you’re not sure.

And remember, your safety comes first. Experts advise staying away from nootropic supplements if you’re:

  • Pregnant, nursing, or considering getting pregnant.
  • Under the age of 18.
  • Dealing with a serious medical condition or about to have surgery.
  • Taking brain-related medication.

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Boost your health by treating your mitochondria

Your mitochondria are tiny little batteries for your body. You can find them inside the cells in your body, acting as power plants within your cells that keep your body working properly. They do this by generating adenosine triphosphate (ATP), an organic chemical that we need to do basically anything we do: talking, walking, digestion – everything that requires energy.

Mitochondria are made up of two membranes. The inner membrane folds many times and creates layers. The outer layer is shaped like a bean. To generate energy, they also break down carbohydrates and acids.

Besides playing a role in the vitality you need for activities, your mitochondria also help regulate

  • how fast your metabolism churns
  • how focused you are
  • how clearly you think

Clearly, they are important! Just as a battery runs out of juice though, your mitochondria may produce less energy if overworked or undernourished. This can cause your body to become lethargic and your mind and body to work inefficiently. It’s important to take care of these little microscopic powerhouses.

Embrace the cold

Studies have shown that exposure to the cold (for short periods) can trigger the production of mitochondria by fooling your body into thinking it needs to go into survival mode. When this happens, your body needs more energy in order for your brain to focus on tasks. More mitochondria are produced to provide your body with this energy. You can embrace the cold by taking walks while being lightly dressed (for 20-30 second periods), a few times a week. Taking short, cold showers can also help you achieve this.

Eat less

If you want your mitochondria to thrive, don’t heap your plate with mountains of food. New research by Harvard University shows that low energy conditions like fasting or eating less promotes healthy ageing and boosts mitochondrial function. Eating less or fasting also keeps your mitochondria in a youthful state as it gives it less work to do. Studies show that when there are fewer demands on mitochondria, it enhances its functioning and leads to a longer lifespan. Try intermittent fasting a few times a week. For example, you could do 16-20 hours of fasting per day with four to eight hours of eating.

Get moving

The stress caused when doing exercise activates pathways that stimulate the production of new mitochondria (mitochondrial biogenesis) and improves the function of existing ones. For example, studies with endurance athletes revealed that their muscles have high concentrations of mitochondria. Do consistent, moderate activity every day to stimulate your muscles cells and produce more mitochondria.

Catch some rays

Vitamin D may help increase energy production in the mitochondria of your muscles after exercise. Vitamin D is difficult to get from your diet alone, so it’s important to take supplements if you’re deficient. You can also get your daily dose from a walk in the sun as Vitamin D is formed in your body through a biochemical process when you’re exposed to sunlight. During summer, a short spell outdoors could be enough. Don’t forget the sunblock!

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Why am I always tired?

Do you feel like you’re constantly on “empty”, even as you sleep, exercise and do all the things a healthy person is supposed to? Your health or lifestyle habits could be to blame.

Common energy stealers

Eating too many carbs

Daytime sleepiness has been linked to eating refined carbohydrates, which increase your blood sugar levels. This is followed by a plunge in insulin levels that can cause fatigue and weakness. Carbs may fill you up but they’re not loaded with essential vitamins and nutrients that your body needs to produce energy.

You’re not hydrated enough

When you don’t drink water your blood volume lowers, which means you don’t get as much blood to your brain. This makes your heart pump harder. Increase your water intake by eating more soup, fresh fruits and vegetables. Add pieces of fruit to spice up plain water.

Sleeping at the wrong time

It’s important to get in tune with your personal body clock to help you feel refreshed daily. Too much sleep can be just as bad as too little sleep. Look at what time you need to get back up, then count back 7.5 hours. This is a good time to get into bed. The rationale here is that the average person goes through five 90-minute sleep cycles alternating between sleep When you find your body’s perfect internal sleep-clock, stick to it and be consistent. It will help you be more alert during the day and you will function better.

Thyroid disease

The thyroid gland produces hormones that regulate the body’s metabolism and digestive system. When the thyroid gland is underactive, hormones will not be produced effectively. Weight gain and feeling lethargic become the unpleasant side-effects. Symptoms include tiredness, brain fog, thinning of hair and continuously feeling cold. See a doctor to arrange a blood test for diagnosis.

Anaemia

Anaemia is related to a low supply of oxygen reaching cells and tissues throughout the body. This happens when there’s a problem with the red blood cells making haemoglobin, a protein that carries oxygen throughout the body, more especially to the brain where it’s mostly needed. This results in insufficient iron levels within the blood, low Vitamin B12 and folate levels. A loss of blood or a diet that’s too low in the essential nutrients, delays the body’s ability to make enough haemoglobin. Symptoms include feeling as if you’re always tired, regardless of how much you sleep, weakness and lack of concentration.

Constant worrying

Overthinking can drive you crazy, and harm your health. Stressing and worrying have an impact on your overall quality of life, and most importantly, your energy levels. While you may not always be able to avoid stressful situations, doing yoga, practising breathing techniques and learning how to meditate can help relieve stress.

The energy diet

Eat foods that naturally boost your daily energy levels to help you feel more alert every day. Go for more natural foods that are rich in antioxidants, amino acids, proteins and vitamins. High-energy foods include wholegrains, tree nuts, bell peppers, lean meats, leafy greens, and eggs, fruit (especially bananas, apples and blueberries). Avoid unprocessed carbs and refined sugary foods.

References

This treatment can make you smart and ease depression

Do you wish you could become smarter before your final exams? Exercise may be the ticket!

According to Professor Ronald Duman from Yale University, chronic stress, anxiety and depression are linked to the loss of neurons, the cells that make up the pathways that send messages from your brain to your body. He found that exercise is linked to the growth of new neurons.

Dr John Ratey, author of Spark; The Revolutionary New Science of Exercise and the Brain says that exercise can improve your brain in the short term by increasing your level of focus for two to three hours afterwards. For example, if you have an important presentation or test, working out before will help you perform at your best. Furthermore, in the long run, regular exercise can slow down the brain’s ageing process. Exercise helps improve neuroplasticity, the ability of the brain to improve itself with blood flow and protein.

The benefits of exercise

Improves your mood

When you exercise, endorphins are released in your body. Along with serotonin, which regulates your moods, endorphins improve your mood and lower the symptoms of depression. Researchers from Duke University in America found that depressed adults who work out regularly improved as much as patients who are treated with antidepressants.

Ups your productivity

When you have endless deadlines, hitting the gym may not seem like a productive idea, but it could be. According to research by the Journal of Workplace Health Management, you would be 23% more productive on days when you work out. Exercise increases the amount of oxygen that’s sent to your brain. This increases your energy and makes you more productive.

Improves your memory

Forgetful? A workout may help. Your brain remembers more information when your body is active. The American College of Sports Medicine shared an experiment where students were asked to memorise letters. They were also given the option to sit quietly, run or lift weights while doing so. The students who chose to run were quicker and more accurate than all the other students.

Boosts decision-making skills

If you struggle with making decisions then it’s best you get moving! The extra dose of oxygen you get from exercise flows to your brain’s anterior frontal region which is involved with decision-making and the memory.

Helps you prioritise

If you’re used to making rash decisions or struggle to prioritise, try moving more. Endorphins released during exercise don’t just improve your mood, they’re also able to improve the prioritising functions of your brain. This will help you to concentrate on the task better, block out distractions and use your time more wisely.

Energises you

Step away from the energy drink and grab your running shoes! The more you move your body, the more energised you feel. Exercise improves your muscle strength and endurance, which will give you the energy to think more clearly, come up with ideas and best of all – keep going.

Gives you endurance

When you’re busy with a gruelling task, it’s likely you’ll want to throw in the towel, but exercise can help. Endurance exercises improve your body’s ability to carry out difficult and lengthy tasks. According to the Journal of the Applied Physiology Review, you’re also training your mind to push through difficult tasks. For example, when you’re running and your body is telling you to stop, your mind can help by telling your body to keep going to achieve your goal.

So what are you waiting for? Put on your trainers, and get out there!

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How to start the New Year refreshed & ready

The end of the year is slowly creeping up on us. You can’t seem to get everything done quickly enough. Yet, you know that after a whirlwind of festivities and summer holidays, you might not be fully ready for the new year.

We’re here to help! Here’s how to restore your body and mind during the holiday season.

1. Postpone big projects

If you had big plans to redecorate, or finish mountain of admin, it’s time to accept that the holiday season may not be the best time for these big projects. Schedule this for January and ease into the end of the year.

2. Consider a “staycation”

Don’t be bleak if your budget doesn’t stretch to a beach holiday this year. Use this time to relax and unwind, without the stress of traveling. You may just find some amazing activities right in your hometown, and – unless you live in a popular holiday destination – the shops are quieter, traffic is a breeze, and you can wake up at any time of the day and laze around without deadlines. Use this time to explore new places around your city, browse those markets you’ve wanted to check out the whole year, or finally go for a hike. Your home could be your best vacation yet.

3. Do a life audit

Reflect on the past year. Look at the goals you’ve achieved, think back to happy moments and reflect on things you could have done differently. This will give you some energy for the year ahead.

4. Stick to your budget

Many of us go into January knee-deep in debt and spend the whole month waiting for payday. Draw up a budget for the holidays, and do your best to stick to it! Unplanned coffee dates and outings can quickly add up to a ridiculous amount and swiping your credit card can pile on debt.

5. Get enough rest

You might be tempted to fill in your leave days with loads of activities and outings. This is fine, but make time to rest. Enjoy unhurried days of doing little, or just nap on a lazy summer afternoon. You’ve worked the whole year for this bit of rest.

6. Don’t be afraid to get professional help

If the past year has been overwhelming, don’t overlook the value of seeing a psychologist or counsellor to talk things out. You don’t have to be depressed, or mentally ill to benefit- they can give you valuable tips on stress management for the year ahead.

7. Give a little

The holiday season may often feel materialistic. Now is the perfect time to give back. Offer your services as a volunteer for a community project, or collect unused clothes or home items to donate to an organisation in your area.

8. Get a head-start on work

We’re not saying you should start tackling all your work right this moment. But there are some things you can do to ensure that you come back to a fresh start. Tidy up your desk, get rid of clutter, answer urgent emails and tie up loose ends before you leave for the holiday. Make a quick to-do list then prioritise the important jobs for when you get back. That way, you won’t feel aimless or overwhelmed when you get back.

9. Be good to YOU

You might feel obligated to spend as much energy as possible entertaining your children, spending time with your partner or tending to visiting family members. But to ensure that you enter 2018 feeling refreshed, it’s important to create some self-care rituals too. Pamper yourself with a face mask or a manicure, listen to your favourite music, steal some time to read a book and don’t feel guilty if you want to zone out.

10. Let go of grudges

Whether you have unresolved issues with a family member or still feel angry about something unfair, now is the time to let it go. Holding on to grudges will only continue a vicious cycle of negative feelings, which will hold you back from growth during the new year.

11. Laugh from your belly

Whether you’re howling at the antics of your children or pets, or indulging in a marathon watch of your favourite comedy, don’t forget to laugh. Laughter eases stress and is excellent for blood pressure, studies have proven.

12. Hide that laptop

You will never truly switch off if you don’t literally… well… switch off. Don’t talk or think about work and don’t peek at your inbox. You’re on leave, after all!

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