As if getting out of bed in the morning wasn’t hard enough, we always seem to be bombarded with all sorts of distractions whenever we first wake up.
And while some of our morning routines are filled with healthy rituals to help jumpstart our days (10-minute meditation, anyone?), many of us also practice AM habits that aren’t so beneficial.
From hitting the snooze button to scrolling through your Instagram feed, here are four things you should avoid doing after you wake up in the morning.
Drinking Coffee Right Away
Like it or not, research shows that drinking a cup of joe first thing in the morning might be doing you any favors. Along with increasing your tolerance to caffeine.
Research shows that consuming coffee before 10 a.m. can mess with your cortisol levels—leaving you feeling groggier and more stressed than you would have felt if you’d waited.
Forgetting about breakfast
Whether you prefer egg whites, cereal, or skipping it all together, your morning meal plan should be whatever you (and your health provider) can feel good about. But you should be intentional about it.
Adhering to a strategic breakfast plan in the morning will help you better anticipate your schedule for the rest of the day and ensure you don’t get derailed on your way to work.
Checking Social Media
Along with being bad for your mental health, mindlessly scrolling through your social media feeds right after you wake up
Is a surefire way to lose track of time (and your focus) in the morning.
We already knew that hitting the snooze button on your alarm will leave you feeling groggy the rest of the day, but it turns out that fragmented sleep is bad for your health too.
So instead of slapping the snooze button to score a few measly extra minutes of sleep in the morning, try going to bed a half hour earlier every night.
These 4 Simple Things Can Make You Happier At Your Home
Our homes are an extension of who we are: what we do within the walls of our abodes shapes our mood, affects our productivity, and influences our outlook on life.
Scientific studies have shown that we can have an impact on our happiness by adjusting the tiny little habits and routines that constitute our daily lives — we are, in fact, in control of our outlook on life.
It’s amazing how a few tweaks to our daily habits can become a catalyst for meaningful, positive change. Here are a few simple things you can do every day to feel happier at home.
Bring Every Room Back To “Ready”
I learned this trick from Marilyn Paul’s clever book, It’s Hard to Make a Difference When You Can’t Find Your Keys. It’s a known fact: Clutter causes stress; order creates a haven from it.
This mood-boosting routine is simple: Take about three minutes to bring each room back to “ready” before you depart it. (Unless you have a toddler, or a partner who likes to simulate earthquakes, three minutes should be sufficient.)
Make Your Bed
In a popular post last month, I explained the many benefits of daily bed-making.
Gretchen Rubin, New York Times best-selling author of The Happiness Project, explains that this three minute task is one of the simplest habits you can adopt to positively impact your happiness.
Start A One-Line-A-Day Gratitude Journal
Before bed, simply jot down one happy memory from that day. (If you have kids, you can ask them, “What was the best part of today?”) Reflection is an important part of happiness, and pausing to reflect on a positive event from each day cultivates gratitude.
An added bonus: Later, when your memory is defunct, you will already have all of your meaningful adventures recorded. If you have trouble getting started with journaling, consider buying a book to guide you. Simple Abundance, by Sarah Ban Breathnach, is a great one.
Display Sentimental Items Around Your Home
One reason that experiences (and memories of those experiences) make us happier than material things is due to the entire cycle of enjoyment that experiences provide.
Planning the experience, looking forward to the experience, enjoying the experience, and then remembering the experience. Make your home a gallery of positive memories.
These Nutrition Myths Make Your Weight Loss Goal Fail
There are some diet facts that you should do if you want to lose weight, such as calories in < calories out or working out will speed up metabolism. Then, there are some nutrition myths that make the struggle to lose weight even becomes a lot more difficult. Some of these nutrition myths are so dangerous and detrimental to your weight loss attempt and unfortunately are believed by many. Do you believe some of these nutrition myths, too? Then maybe it’s time to stop believing in them and start changing your habits.
Believing that going vegan equals weight loss
On average, vegetarians and vegans actually consume fewer calories than omnivores and even less fat. However, that is probably the only reason you can see many vegans are slim or even skinny. If you choose to do that lifestyle just because the weight loss benefit sounds lucrative to you, that attempt can backfire. If you are not well informed about being a vegan, you can experience nutrient-defficiencies especially for important ones like proteins and some vitamins. These nutrients keep your metabolism and give you the energy you need. As a result, you will either abandon the diet or turn to heavily processed vegan snacks which will give you too many calories.
Cutting all carbs
While most diet articles will tell you that carbs all evil, it is still the necessary nutrient for
Believing diet drinks are healthy
You probably think that taking diet soda which has zero sugar but is loaded with artificial sweetener is good for your weight loss program, but it is actually the opposite. When you take fake sugar, your body can crave for more sugary foods and get trapped in that cycle. This happens because the sugar is empty and failing to satisfy like normal sugar with actual calories in it.
What Happen to Your Body When You Quit Coffee
Drinking coffee is not all bad. In fact, that habit might be even healthier than you think. However, drinking anything too much is never good. If you suspect that you’ve been drinking too much of caffeinated drinks and planning to quit coffee, you have to know that these things will happen, and some are really awesome!
Your weight might go down
While coffee itself is not the culprit in your weight gain, research has proven that coffee drinking also increases peoples’ sugar consumption by nearly 10 percent. This also significantly affects the risks
But you could also gain weight
Not all people who quit coffee lose weight, some gain weight instead. This usually happens because some weird cravings come as the coffee no longer suppresses your appetite. Then, you will probably reach out for some beverages or snacks loaded with sugar. When you experience caffeine withdrawal, your body will also search for sugar for a quick fix. This is bad news for your weight loss program.
You might sleep more soundly
When you get addicted to caffeine, you will feel like you lose some energy once you quit coffee. However, this thing is actually temporary as the lack of stimulant will in the long run help you sleep better. If you usually drink coffee less than sleep hours before you sleep, your sleep cycle might have been disrupted and that makes you wake up feeling less fresh and energized than without coffee.
You could have a prettier smile
Your coffee drinking habit might be the one that makes your teeth stained. Coffee is very acidic which will erode your tooth enamel and leave stains. When you quit coffee, you will do good thing for your teeth and smile.
4 Surprising Morning Habits That Will Make You Healthier
The morning people are said to be the most successful ones. But this doesn’t occur without effort. The old adage will only be true once you adopt healthy morning habits to adopt as you wake up early every day. These are the things that healthy people do every day before 10 AM besides exercising and having a healthy breakfast. If you want to be healthy and successful, follow the advice.
Well, meditation is not for everyone, but before you roll your skeptic eyes, just remember that a healthy and effective meditation doesn’t have to be long and boring. You can even “meditate” by pausing for a moment to set your intention for the day. This activity will help you connect your body and mind. As you wak up, breathe gently. Four counts of inhaling followed by eight counts of exhaling. You will easily let negative feelings go if you adopt the healthy morning habits.
Staying away from phone
The healthiest thing you could do in the morning is probably staying away from your phone as fast as possible. Most people will reach to find their phones the moment they wakw up. While there is some use to this (knowing important messages as quick as possible), this is also very distracting. Learn how to set your priorities right. When you turn your phone on, you might get trapped in activities that will waste your time. It’s easy to check the phone with the hope of reading work-related Whatsapp messages but ending up scrolling Instagram endlessly.
Taking a shower
Do you generally take shower at night? You should probably change your schedule and make it part of your morning habits. First, it helps you feel more alert as you start your day. It can also stimulate your consntration if you add some peppermint or eucalyptus essential oil to your showering ritual.
Interacting with other people you care about
Once you have enough of your “you” time to regroup and recollect, spend time with people who support you, such as your family, children, or friends- they can even be your pets! Talk to the people who live with you or send a text to a friend you miss to schedule a coffee together after work sometime soon.
Healthy Habits That You Might Have Been Overdoing All This Time
Taking vitamins, brushing the teeth, and eating more nutritious low-calories foods are very healthy. But do you know those healthy habits might also bring negative effects if you don’t do them carefully Overdoing things is never good or constructive. Some of the healthy habits that you adopt might probably be adopted in an unnecessarily extra way just because you want it to be as effective as possible. In reality, those habits might destroy you.
Here are some of the examples of the healthy habits that many people are overdoing.
Consuming fitness bars
You probably think that snacking on fitness bars is always healthy. Fitness bars are certainly very practical and helpful. They are just packed with a lot of important nutrients and are very easy to just eat on the go. However, consuming too many fitness bars might negatively affect your weight loss effort. Usually, people who snack more on fitness bars actually exercise less. This might happen because they associate the bars with something healthy so they do less effort to actually maintain their health.
Having sex for a happy relationship
It is a well-known fact that having sex is healthy for both your physical and mental wellbeing. The way sex releases
Taking vitamins and supplements
Consuming enough vitamins is certianly important, but should we get it from less than natural sources? Is taking supplements considered as one of the healthy habits that we all should aim? More scientific research seem to suggest otherwise. High-dose vitamins might even be dangerous for your health. While more research is needed, taking vitamins more than what your body needs daily may lead to cancer.
Why Your Running Program Fails Helping You Lose Weight
Do you rely on cardio for your weight loss program? Running is absolutely a great exercise that is good for your wellbeing and stamina, but if it is the only thing that you do to lose weight, you probably experience some stall in your program. The problem is most likely on your running program. Do you do these mistakes? Then it’s time to change these habits so your weight loss goal can be real soon.
You constantly have the same workout
Your body is designed to be very efficient so when you do one thing over and over again, that thing becomes easier to process. This is probably the reason your running program doesn’t yield the weight loss you’ve been dreaming of: you have similar running routines all the time that it starts feeling too easy. Your metabolism has learnt and adapted it fat burning mechanism so you can get through it with as fewest calories as possible. This is the reason your long-term cardio attempt backfires despite the effectiveness the first few times you tried. To solve this, try adding some variety to your running program.
You run longer, but never faster
Distance is always the factor many people care about when they plan their running program. While gradually increasing your distance is a nice goal for your stamina and endurance, intensity matters a lot in all types of workouts. Sustaining the same pace for the longest duration possible turns out to be ineffective for fat loss. When it comes to weight loss, short but intense cardio is actually better than long runs. It burns more body fat as your body experiences the same process as it does during strength training.
You only do running as your cardio
Want a more effective cardio for your weight loss dream? It turns out that your running program might not be the best for that, as cycling is proven to be better at burning fat and gaining muscle. So, it’s not that running doesn’t work, but the most efficient cardio for this is high intensity cycling instead of a long jog or walk.
Signs Your Grandpa’s Forgetfulness is Alzheimer’s Disease
You probably think it is normal for old people to start forgetting everything. Maybe you just assume this is a part of the normal agin. While cognitive and the general neural functions decrease as people age, some people just forget all the other people that they love the most in their world over the years and experience difficulties in performing normal daily life tasks, and it is definitely not something normal. These people might be suffering from Alzheimer’s disease.
So, what are the symptoms of Alzheimer’s disease?
Get lost all the time in familiar places
The normal cognitive decline that comes with aging usually involves forgetting things that you don’t deal with on a regular basis, for example: forgetting the name of the people that you briefly met at a conference or the content of an article that you skimmed months before. But if your loved one forgets the way back home after grocery shopping in the neighborhood he has lived in all his life or gets lost at the park he walks to every morning, then this might be a symptom of an Alzheimer’s disease.
Forgets familiar words and suffers from other language problems
Does your grandfather suddenly forget how to call a “spoon” or other daily objects that he use all the time? Does he invent words instead or replace the word with the wrong one? And does it come with other problems related to language and verbal communication like repeating stories and questions all the time? Then, your grandfather is possibly suffering from Alzheimer’s disease because this is one of the primary characteristics of Alzheimer’s disease.
Don’t remember where they put items anymore
While this is also a common symptom of other conditions, like ADD or other executive disfunction problems, forgetfulness related to misplacing items and never remember where they are that get worse all the time could be one of the primary symptoms of Alzheimer’s disease. People who suffer from this disease experience this a lot more often than other people who are merely forgetful. They also usually put items at odd places, like the keys inside the refrigerator, and never remember it even if they try. In people with Alzheimer’s disease, the forgetfulness impacts their ability to carry out everyday tasks.
What Happen to Your Body When It’s Freezing?
Human body is a wonderful thing, yet it has its limits. When it’s very cold outside, your body will need to adjust some of it mechanisms to protect your body. Those adjustments are made to make your body temperature stay as warm as possible despite the freezing environment. Here are some of the incredible protective mechanisms that your body does to stay warm.
Your blood vessels will constrict
Human’s body has a default mode to always maintain its core temperature, which is a stable 37 degrees Celsius, should no infection happens inside your body. When your environment is freezing, the receptors in your senses (skin) will send the hyphotalamus to manage your body temperature. The first steps your hyphothalamus take to respond to this is tightening your blood vessels. When your blood vessels are tightened, the blood flow and the heat that is transfered to your skin will be decreased and you can keep the remaining warmth for the important body parts.
You urinate all the time
Since there is a lot of contraction in your core, the fluid will concentrate in your core area. It will make the volume receptors send signals to your hypothalamus to get rid of the excess fluid. Therefore, you will pee a lot. Feeling like peeing a lot is very common to happen to people who ski. The freezing temperature makes them use bathroom just right after they head outdoors.
You are shivering
It turns out that we don’t shiver when it’s cold for a random explanation. Shivering is a mechanism to keep you warm and thus save your life. When it’s freezing and the constriction of your blood vessels is not warm enough, your muscles will start contracting too. As it contracts repeatedly in the form of shivering, it also generates heat as one of the byproducts.
In a hypothermic state, your brain stops functioning
Once your body reaches a core temperature that is too low, your nervous system and brain will experience difficulties in maintaining normal function. This is the reason why many people get lost when exploring freezing forests or mountain. People do things that don’t make sense and feel it’s harder to think clear.
4 Real Benefits of Aloe Vera Gel for Skin
Aloe vera gel is something that people would use when they get sunburnt. It is very good at soothing scorched skin since it brings a lot of relief. But do you know that aloe vera gel also has a lot more advantages to your skin? Almost like a superhero, aloe vera plant contains antioxidants, minerals, vitamins, and amino acids. Aloe vera gel can be used to treat various skin conditions and to improve its beauty, here are some examples of it.
Aloe vera gel is one of the best cure for sunburn. This is caused by the polysaccharides inside the aloe vera that helps skin repair and new skin cells form and grow. Besides, the cooling nature of the gel is soothing so it provides relief from the painful burn. After baking yourself under the sun for too long, you will need some aloe vera gel wonder that will treat your skin right.
Just like how it soothes sunburn, aloe vera gel will also help heals other irritation you have. Irritation caused by inflammation that comes with different skin conditions such as eczema or psoriasis. The compounds in aloe vera gel, such as acemannan, suppress this inflammation.
Aloe vera has an ability to kill bacteria, which might be the reason your skin suffers from irritation and forms acnes. Moreover, it also contains salicylic acid, which is an exfoliant. Aloe vera gel helps you to exfoliate the dead skin cells and unclog pores so it will be very helpful to treat your blackheads and pimples. Moreover, it also soothes the inflammation on the oil glands that might be overproducing and contributing to the acne.
Prevents dark spots
Just like the ability to heal you from sunburnt, aloe vera gel also prevents skin discoloration by suppressing the hyperpigmentation caused by the UV ray. With this mechanism, dark spots will be prevented.
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