It’s no secret that neurological conditions, such as Alzheimer’s disease and dementia, are on the rise. Various factors contribute to the diagnosis of such conditions, but certain lifestyle considerations increase a person’s risk of memory loss or accelerated brain aging. Researchers  from the University of Oxford identified three lifestyle factors that increase the rate of aging and cognitive decline. This article will explain what they found. 

About The Study

Nature Communications published the recent study, during which researchers looked at the brain scans of about 40,000 people over the age of 45. These participants belonged to the UK Biobank database. The primary area of interest was how genetic and lifestyle factors impact areas of the brain that are vulnerable to the effects of aging and Alzheimer’s disease. 

• Genetic factors: usually classified as non-modifiable, but lifestyle habits may influence whether or not certain genes turn on. 
• Lifestyle: considered a modifiable risk factor because you have the power to change your habits and choices. That can ultimately increase or decrease the likelihood of developing a certain disease or illness. 

3 Risk Factors That Age The Brain Faster

Study authors noted three things that drove earlier degeneration of certain brain regions. These factors were: traffic-related air pollution, type 2 diabetes, and the frequency of alcohol intake. Interestingly enough, both traffic-related air pollution and alcohol intake have been linked to an increased risk of diabetes. 

• Air Pollution: You do not have full control of the amount of the air pollution you are exposed to on a daily basis. As a society, however, we can work to reduce the amount of pollution we produce. According to emerging data, exposure to pollution over time increases the risk of dementia.
• Diabetes: Previous studies have linked type 2 diabetes to an increased risk of dementia by as much as 60%.
• Alcohol frequency: Drinking alcohol, especially too much alcohol, can damage the brain. A 2023 study included over three million people in Korea and found that sustained heavy drinking increased the risk of dementia by 8%. Researchers noted that limiting alcohol consumption reduced the risk by 8%.

What differentiated this study from previous studies was the why factor. These factors are so dangerous to brain health because they target the brain’s weak spots. 

How Do Genetics Influence Cognitive Decline?

There have been some findings about the relationship between genetics and the way the brain ages. Most of this information is useful in research settings, and not in individuals. Certain genes, for example, code for immune and inflammatory recommendations to protect the most vulnerable parts of the brain that influence poor brain aging. Those genetic factors are also connected to some modifiable factors, so lifestyle improvements may help you overcome genetic predispositions to early brain aging. Such modifiable categories include blood pressure, body weight, smoking, depressive mood, inflammation, sleep, social patterns, physical activity, and education status. 

How To Protect The Brain And Prevent Dementia

Based on the findings in this study, the researchers encourage the following actionable recommendations to protect the most vulnerable parts of the brain:

• Invest in an air purifier: Although you cannot control the pollution outside the home, you can help keep the air inside the home as clean as possible. One of the best ways to do that is to invest in an air purifier. Just make sure that you get one with a HEPA filter because they are the best at removing particles from the air. 
• Increase your fiber intake: Researchers note that people who eat high-fiber diets are less likely to have type 2 diabetes. Fiber is a non-digestible carbohydrate that works to stabilize blood sugar and promote healthy digestion. Only 5% of American adults consume the recommended daily amount (RDA) of fiber. Women should consume between 21-28 grams per day, while men should consume 30-38 grams per day. Get more fiber by focusing on fibrous foods, such as lentils, avocados, beans, chia seeds, and other fruits and vegetables. 
• Limit your alcohol intake: Alcohol is a known toxin, especially in regards to cognitive health. You don’t have to completely avoid alcohol, but mindful consumption is best. Reserve a drink or two for special occasions and spend less time indulging just because.

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A recent study examined brain scans of women who looked at abstract images unrelated to food or images of sweet and savory foods. The women who felt the most lonely and socially isolated had the highest level of brain activity in the regions connected to sugary foods and cravings. At the close of the study, study authors concluded that building social connections may cause people to eat healthier. 

This new research, published by JAMA Network Open, builds on previous investigations linking loneliness to poor mental health. Earlier studies also linked loneliness to cognitive decline, weight gain, and obesity-related conditions, such as type 2 diabetes. Although there is a lot of evidence for these connections, researchers still don’t have a clear idea of the underlying causes. For example, obesity is linked to depression and anxiety, and binge-eating is common coping mechanism for loneliness.

The Study

Study authors surveyed 93 women about their social connections, body weight, feelings of loneliness, and eating behaviors. Scientists then used MRI scans to see how their brains responded when they looked at abstract images unrelated to food or images of different sweet and savory foods. Overall, participants who reported higher levels of loneliness or isolation were more likely to have sugary cravings. The loneliest participants also experienced reduced brain activity in regions responsible for self-control related to eating behaviors. 

Loneliness or social isolation can cause food cravings similar to the cravings you have for social connections. Study authors found that social bonds are integral to how people eat unhealthy foods, especially foods high in calories and sugar.

Study Suggests New Ways To Reduce Sugar Cravings

Although the study linked loneliness to increased sugar cravings, the study had certain limitations. Two of the limitations were the small size and the reliance on participants to accurately report details about the mood, eating behaviors, and overall health. That said, the study provides new evidence that supports the link between your mood and response to food. 

Additionally, the study found that the participants’ brains were particularly reactive to sweet foods. Researchers note that this explains the maladaptive eating behavioral changes among socially isolated people. The good news is that finding out this information can help socially isolated people make positive changes in their social lives, which can alter their eating habits. One of the best ways to start is to find ways to build social support systems. Some examples include volunteering, joining clubs, playing sports, or pursuing a new hobby. Anything that increases your interactions with other people can be beneficial, and may help change how your brain responds to food cues. 

When you are aware that sugar cravings are connected to loneliness or social isolation, you can feel empowered because you have the ability to change your eating patterns. Understanding that loneliness causes you to crave high-calorie, sugary foods is very empowering. You may want to consider holistic mind-body interventions to help correct the way you think about food. Meditation, journaling, deep breathing, and other stress-reduction exercises can be beneficial in changing the way you think about food. 

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Recent studies suggest that junk food accounts for about 50% of the average American’s daily caloric intake. Junk food is the umbrella term that describes ultra-processed foods and drinks, such as fast food, soda, candy, packaged cookies, and salty snack foods. Although there is nothing wrong with enjoying ice cream, chips, or baked goods from time to time, junk food should not be a regular part of your diet. Consuming too much of it can be detrimental to your mental and physical health. 

People who consume more junk food have a higher risk of obesity, fatty liver, depression, high blood pressure, heart disease, and certain cancers. You may understand this reality, but the problem is that junk food is so appealing. The brain encourages you to seek pleasurable experiences, such as enjoying tasty food. This natural encouragement is the brain’s “reward” system. When you eat tasty food, including junk food, you activate that reward system and the brain releases dopamine. This rush of pleasure causes the brain to create more receptors to respond to that dopamine rush. Ultimately, you care more about junk food the more you eat it because you have that reward system in place. 

If you currently eat a lot of junk food and want to kick your habit, the methods in this article may be effective for you. The following tips are evidence-based, so experiment with them to see which ones work for you. 

Fuel Your Body Regularly

You may think that depriving your body of calories or being overly restrictive with food will lead to weight loss. This tactic can actually have the opposite effect, causing you to ravenously eat foods, many of which are unhealthy. There is a complex relationship between calorie restriction and the cravings you have. The research, however, shows that skipping meals or depriving the body of certain foods can increase cravings and snacking. Everyone has different caloric needs, but you should aim to fuel your body with fiber-rich, protein-rich, and nutrient-dense meals and snacks. When you provide your body with these types of foods, you will reduce your cravings for junk food. 

Get Enough Sleep

Whether you want to believe it or not, insufficient sleep can cause you to make poor food choices. Additionally, lack of sleep increases your desire for junk food because it is quick, easy, and highly accessible. Studies confirm that lack of sleep, or irregular sleep patterns, can increase your caloric intake, snacking, and cravings for high-fat, high-sugar foods. In fact, just one night of poor sleep can affect your food choices the next day. A 2019 study found that reducing sleep time by 33% (two to three hours of sleep) caused increased hunger cravings, compared to a normal night of sleep. To protect your food choices, get between seven to nine hours of sleep per night. 

Consider Taking Inventory Of Your Pantry

If you have junk food in your house, especially if you know where to find it, you will likely gravitate towards it. Consider swapping out ultra-processed food products with more nutritious options. Junk food that is palatable and addictive is dangerous to have in your house. The research shows that just looking at tempting foods can stimulate the striatum, an area in the brain that regulates appetite and reward from food intake. Looking at cookies, candy, or chips may lead to snacking, overeating, and eating even if you are not hungry. Do a pantry overhaul to see which foods need to go. Stock your counter with fresh fruit instead of keeping candy in your pantry!

Cook More Meals At Home

Not only does cooking at home save you money, but it can also help you cut back on junk food. Stopping at a fast food establishment, although convenient, is not conducive to your health journey. Cooking at home, especially if you meal prep, can help you decrease your reliance on convenience foods. Additionally, meal prepping is a great way to ensure that you always have healthy food options. Many studies indicate that people who cook more have better quality diets, enjoying more servings of fruits and vegetables per day. They also eat less food than people who dine out often. 

Eat More Filling Foods

Struggling with what to eat? It can be beneficial to learn more about how certain foods impact your body and hunger levels. That knowledge can help you devise a better plan of attack for your meals, and may help you cut back on your junk food intake as well. Most junk foods are high in calories, but they don’t fill you up. Ever notice how you can eat an entire bag of chips and still be hungry? That is why it benefits you to eat foods that are higher in protein, healthy fats, and fiber. Consider eating homemade overnight oats or chia pudding instead of grabbing a donut and coffee on your way to work. You can also opt for a fruit and vegetable smoothie to satiate you until lunch!

Grocery Shop Regularly

If you want to make more food at home and stop eating junk food, a well-stocked kitchen makes that task much more doable. Studies have shown that people who grocery shop regularly have better quality diets than people who don’t. Additionally, those people eat much less ultra-processed foods. When you go to the grocery store, make sure to take a grocery list and stick to it. Avoid going to the store when you are hungry because that will cause you to make impulse purchases that do nothing for your health.

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When you’re at work, how often do you hear, “Is it Friday yet?” Do you long for the moment you get to clock out, return home, and relax for the weekend? Taking time away from work, be it a three-day weekend or two-week vacation, can help you reset and relax. Most people gain so much more than relaxation while away from work, even if time away isn’t that long. 

We understand that we don’t need to convince you to step away from the desk and take a vacation. You probably want to escape the hustle and bustle of work and leave your stress behind you as you embark on a vacation to the tropics. If you are like most people in America, you plug away and trudge through life without taking the opportunity to recharge away from anything work-related. 

One study found that many people don’t utilize vacation time for numerous reasons. They may fear pending layoffs, worry they’ll lose progress and be overwhelmed when they return, or feel guilty about leaving the office. Believe it or not, a 2018 survey found that the majority of bosses agree that vacation improves the productivity and focus of employees. It may even help them avoid burnouts at work! Continue reading to learn about some power benefits of taking time off work. 

You Get To Have A Mental Reset

If you work for 1,000 days in a row, you will likely experience anxiety, stress, or some form of panic. Even if you take just one day off, you can help reset yourself mentally and return to work with a clearer head. Mental health experts note that pushing yourself through too many work hours or days of work causes the brain to push back. Your river of ideas may run dry and tasks that were once easy prove extra difficult. The brain and body require rest, and taking time off may reduce cognitive fatigue, while simultaneously enhancing problem-solving ability and reducing work-related stress.

Your Soul Will Thank You

What does this mean, exactly? Taking time off work can benefit the mind and body, but it can also impact you on a deeper, more spiritual level. The soul is the body’s spiritual essence, i.e. who you really are at your core. When you take a vacation, you can tune out the external noise and direct your attention to yourself. Let go of your ego and reacquaint yourself with the essence of who you really are.

Your “happy place” may seem like a lounge chair on a beach with a cold drink in your hand, but it usually means that you can finally let go of daily pressures to reconnect with yourself and regain a sense of pride. It may sound like some hokey pokey nonsense, but getting back to basics can help you hone your intuition and values. This gives you more freedom to explore, learn, and do things that bring you joy!

You May Rekindle Relationships

When you work a lot and become overwhelmed by life, it is easy to push off dates, girls’ nights, hangs with the boys, or friendly gatherings. If that describes you, then you need a break. There is nothing wrong with focusing on your career, but too much focus can make you lose sight of the important relationships in your life. Allow yourself to take off the occasional Friday or go on that trip to Puerto Rico with your partner or friends. You will be glad that you did because time off boosts your mental health and can help you deepen the connection of your relationships. 

You’ll Experience Pure Joy

Taking trips, especially to certain parts of the world, can help give you perspective and clarity about a lot of things in life. A common feeling that accompanies clarity and inner peace is pure joy. It can sometimes take a few days to really settle into your vacation and realize that you are in a completely different space. Once you ease into relaxation mode, you can actually begin enjoying yourself. You can laugh, listen more intently, sleep better, and speak with an intensity that only exists when you are truly immersed in an experience. That is joy, people. 

You’ll Feel More Productive When You Return

There is no shame in hitting the reset button every now and again. That may come in the form of cleansing the body to reset your health, or taking a vacation. You know what a three-day holiday weekend can do for your productivity, now imagine what a whole week (or more) off could do. Some companies outside of the United States found that giving employees more time off to pursue creative endeavors or simply explore more led to better performance at work. Some researchers believe that relaxing and sleeping more on vacation helps people think more clearly and improves focus and productivity upon returning to work. That benefits both the employee and the employer!

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Used in culinary and medicinal applications for many years, parsnips are root vegetables that resemble large, white carrots. Parsnips have a long, tapering shape and are close relatives to carrots and parsley, exhibiting a similar nutritional profile to those vegetables. They are nutrient-dense, offering many antioxidant compounds that aid immune function, digestion, and weight loss efforts. 

The antioxidants in parsnips are of great interest to researchers. Antioxidants are compounds that fight free radicals, which contribute to oxidative stress. According to various studies, oxidative stress can increase the risk of many chronic and acute conditions that affect the respiratory and cardiovascular systems. It can also contribute to the development of neurodegenerative disease and cancer. Eating more foods that are rich in antioxidants, then, may help protect against these types of health conditions. 

That means that you should start eating more parsnips! They are rich in furanocoumarins, flavonoids, and polyacetylenes, which exhibit antifungal, antimicrobial, anti-inflammatory, and antidepressant properties. Continue reading to learn more about the health benefits of parsnips. 

Encourages Healthy Bones

Parsnips contain calcium and magnesium, two minerals that are necessary for bone development. One cup of parsnips provides over 45 milligrams (mg) of magnesium, which equates to about 10% of the recommended daily intake. Magnesium plays a role in the structural formation of your bones, making parsnips a great vegetable to include in your bone health diet. 

Supports Weight Management

Because parsnips are low in calories and high in fiber, they make for an excellent weight loss food. The reason dietitians say they can support weight management efforts is because they keep you full without filling you up with excess calories. One cup of parsnips provides 100 calories and 6.5 grams (g) of fiber. If you are trying to establish a caloric deficit, include parsnips in your meals to increase feelings of fullness. A review of 62 trials with nearly 4,000 participants found that increased fiber intake helped reduce body weight and waist circumference. That is completely separate from calorie restriction efforts!

Enhances Immune Function

One cup of sliced parsnips provided 22.6 mg of vitamin C, which equates to 25% of the recommended daily intake (RDI). Vitamin C is both an antioxidant and micronutrient that helps to enhance immune function by way of several cellular functions. Parsnips also contain quercetin and kaempferol, two phenolic compounds that exhibit anti-inflammatory, anti-cancer, and antiviral activity. All of that aids your immune system’s ability to fight off foreign invaders. 

May Reduce The Risk Of Breast Cancer

Researchers note that sufficient fiber intake during your early life (during adolescence and young adulthood) can significantly reduce the risk of breast cancer later in life. According to surveys, most Americans do not consume an adequate amount of fiber per day. Incorporating more parsnips into your diet can increase your fiber intake. Beyond the fiber, parsnips provide lots of antioxidants, which help reduce DNA damage that may increase cancer risk later in life. 

May Calm The Mind

Both carrots and parsnips contain falcarinol, which works to protect against fungal infections. Researchers note that you lose about 70% of falcarinol during the cooking process, but the remaining 30% is available to cross the blood brain barrier, where it can have an almost sedative-like effect. Falcarinol is serotonergic, which means that it influences serotonin (the feel good chemical) in the brain. Animal studies suggest that falcarinol may improve depression- or anxiety-like symptoms, however, it’s too early to know whether or not it has the same effect in humans.

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When you think of an ideal location for the best sleep possible, a hospital never crosses your mind. The bright neon lights, the strange smells and noises, and, most importantly, the bed is not conducive to a good night’s sleep. The sheets are scratchy and your reason for being in the hospital often gets in the way of optimal sleep. Although you won’t get the best rest of your life in a hospital, there are a few tips to help you catch some quality shut-eye. 

Why Good Sleep Matters

You know how much better it feels to wake up after a night of sound sleep than after a night of tossing and turning. Health experts understand the link between sleep and recovery, and that’s especially true if you are in the hospital. If you are in the hospital, you are most likely sick or in pain. Since the body is under a lot of stress, quality sleep can help accelerate recovery, and lack of sleep will only make your issues worse. According to sleep experts, quality sleep aids your recover in the following ways:

• Reduces stress hormone levels and increases alertness and energy.
• Decreases inflammation, which helps your tissues heal faster.
• Supports the immune system by allowing the body to produce antibodies, which the body produces less of when sleep is less than great.
• Improves your body’s ability to metabolize sugar. Hyperglycemia (high blood sugar) can get in the way of the body’s recovery, according to researchers. 

All that is to say that sleep matters a great deal for your immune system and overall healing. Sleep during a hospital stay is integral for recovery, especially for older adults, because lack of sleep contributes to delirium. Without sufficient deep sleep, the brain cannot properly get rid of toxic metabolites, which leads to disorientation and agitation. That’s why experts have detailed the following tips for better sleep during your hospital stay. 

Stay Consistent With Your Sleep Schedule

Ideally, replicate the same schedule you have at home during your hospital stay, or as close as you can. Avoid big meals close to bedtime and skip alcohol and caffeinated beverages in the evening. If you turn off screens at 9 p.m. and read for another 30 minutes to aid sleep, maintain this practice. Be consistent with any routines you may have, and that includes waking up at your usual time as well. 

Be Active During The Day (If Possible)

This will all depend on why you are in the hospital and your overall ability to engage in light exercise. Remaining in your bed all day leads to poor sleep, and experts agree on the sentiment that being vertical by day leads to better sleep horizontally at night. Try to get out of bed as much as possible and move around to the best of your ability. If you cannot get out of bed, change the incline of the bed to be in a seated position. You can also engage in chair exercises, which you can learn more about by clicking here. Lastly, take care not to nap too much because excessive napping makes it harder to fall asleep at night.

Reduce Sound And Light At Night

In a hospital, it is very unlikely that you can replicate the blackout curtains and quiet comfort of your bedroom. Cover your eyes with a sleep mask to establish darkness and use ear plugs or headphones to help block out sound. You can also use a white noise machine, or an app on your phone if you are unable to bring your sleep machine from home. Try to avoid bright blue light from screens, especially an hour before you go to sleep. 

Request Comfortable Items

If you can boost your comfort, why not? If you cannot bring a pillow or your cozy blanket from home, you can ask for extra pillows or blankets to make your bed more comfortable. You can also request to move to a room without a roommate if yours is disruptive. 

Check Your Hospital’s Sleep Protocols

If you have to spend the night in the hospital, you may be woken up several times. Phlebotomists, for example, usually collect blood from patients at 4 a.m., so that labs are ready when physicians make their rounds. Nurses may stop by once or twice to check your blood pressure as well. None of that is conducive to a good night’s sleep! Researchers note that taking vitals from every hospitalized patient every four hours may not be necessary. It is better to talk with your doctors and nurses to contribute to better sleep. For example, you can ask for your blood to be drawn during waking hours, and whether you need overnight vitals. If they must wake you during the night, ask to have everything done at once. That will lead to fewer nighttime disturbances and better sleep. 

Get Light During The Day

Exposing yourself to natural light during the day can help the body better prepare for sleep at night. Open your blinds during the day and engage in light exercise if possible. Depending on your room setup, that may or may not be possible. Just remember that natural light in the day and darkness at night is beneficial for your circadian rhythm.

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You probably know that a healthy diet and regular exercise help you feel better and healthier. These choices can lead to fewer health issues and a longer life. If you set a New Year’s resolution to improve your diet and find that your motivation is waning, you may need more help. 

Change is difficult, but an inability to change often comes from not knowing what lasting changes help you in the long run. Another thing to remember is that results are not instantaneous and that maintaining habits can take quite a while. For something to become a habit, especially something you find difficult, you have to know how long it takes to form. This article aims to give you a better idea of how long it takes to form healthier dietary habits. 

Allow Your New Dietary Effort Time To Become A Habit 

According to health professionals, it usually takes 21 days to create a new habit. Other research on behavioral change shows an average of 66 days for a behavior to become habitual. That said, it can take between two to eight months for a habit to form. The time it takes, however, truly depends on the individual and the changes they want to make. You also have to factor in whether or not the changes are new to you or if they are building on existing behaviors.

Drinking more water each day usually becomes a habit more quickly than adhering to a regular exercise routine. How long did it take to form your current pattern of eating habits? You have to rewire old pathways in the brain, but this is done more efficiently if you break a big change down into smaller steps.

Separate Your Eating Habit Changes Into Smaller Steps

It is very difficult to make an all-or-nothing dietary change last. Instead, nutritionists recommend tackling one change at a time. Once you have success with one change, you’ll get a boost of confidence to tackle the next change you want to make. Realistically, changing your diet all at once is not effective for long-term change. You will most likely give up if you take that approach. 

One way to make smaller changes is to adopt an addition mindset, as opposed to a restriction mindset. Figure out how you can best add to your current diet to begin a healthier journey, instead of cutting out entire food groups. Start by aiming to consume five servings of fruits and vegetables daily. You don’t have to worry about other aspects of your diet yet. It’s easier to add more nutritious foods to your diet instead of focusing on what you can no longer eat. 

Once you have a more balanced diet with nutritious foods, you’ll find that it is easier to avoid sweets and other less nutrient-dense foods. There is no restriction to those foods, and you can now notice how your body feels after eating those unhealthy foods. 

Helpful Tips That May Aid Lasting Change

Now that you understand how to better manage your expectations and break up changes into smaller steps, the following tips may aid lasting dietary changes:

• Identify your why: Connecting your goals to deeper motivations makes it easier to stick with your goals. If eating healthier can help prevent diabetes or get you off medication, let that be your motivation. Perhaps you have grandchildren and want to live longer to be able to enjoy more time with them. Find your “why” and you may form habits more quickly. 
• Find community: Typically, you can form habits more easily when you have people supporting you in your corner. Additionally, you may benefit from forming an accountability group, so that you all hold each other accountable to the same dietary changes. You may also find that a wellness coach or nutritionist can help you as well. 
• Make change a part of your identity: It can help to link your new dietary changes to your identity to promote intuitive change. Let’s say that you want to improve your and your family’s health. This can become easier when you identify as someone who prioritizes health to be a great role model for your children. 

The main thing to remember is that eating healthier takes time, but it can help you live longer and feel better. It may take longer than a few weeks to form these habits, but anything worth achieving usually doesn’t come easy. Break things into smaller, more manageable steps and you’ll find that forming dietary habits is much easier.

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Leaving your work at the office is easier said than done. Your employer or coworkers can contact you for work information at any second of the day via email, text, or phone call. This is especially true if you work from home, which is more common than ever. In fact, a survey from 2023 found that 35% of people who held jobs that could be done remotely worked from home all the time in 2023, versus 7% before the COVID-19 pandemic. 

When Did People Start Talking About Work-Life Balance?

Within the last 10 years, there have been significant changes to work culture, and that is especially true within the last two to three years. The idea of a work-life balance is a novel concept, though. Psychologists have been conducting research on this topic for decades in order to figure out what makes people happy. Through their research, experts hope to better understand which environments enhance overall mental health. 

Ideally, you don’t want to live an unproductive life, but you also don’t want to burn out at work. How do you then find fulfillment at home and at your job? In the present day, work overload is more widespread, and to be honest, worse than ever before. This is because you are faced with 24/7 connectivity, which is why establishing boundaries and expectations is paramount. Both employees and employers have not taken a step back in this regard. People have changed the way they work and live life, so the key is to figure out how to adapt to this change and balance your work and personal life. Work is everywhere, but the following tips may help balance work with home life. 

Make Time For Yourself During The Work Day

Incorporating some time for yourself on a daily basis, even for 10-15 minutes, can make all the difference. This is a little easier to do if you work from home, but it’s also possible if you hold a regular office job. During that free time, you can take a walk around the block on your lunch break, meditate for 10 minutes, or do any activity that makes you happy. Most employers won’t mind if you take a short break, so long as you get your work done. 

Use Technology In Smarter Ways

Sure, willpower plays a role in checking your many devices, but you also have to make your technology work for you. The brain gets a little boost of excitement with every notification, though, even if it is a text from a friend, an invite from your boss, or a marketing email. You need spaces where you don’t, and physically cannot, check your phone, tablet, or laptop. Enforce this norm by not having phones during your meals, during family time, or during meetings. Limit your social media activity to scheduled times during the day, even if that means putting a time limit on the amount of time you get to view certain apps. Technology is not bad, but your habits are. 

Try To Find A Job That Aligns With Your Values

Although you need to draw a line in the sand between your nine-to-five and your personal life, establishing your work-life balance is also about aligning your work with your personal values. One study from 2022 found that better job quality, including security, salary, and satisfaction, led to better physical and mental health. Another study found that doing a job that aligned with personal values was associated with increased well-being the following day. When you engage in a job that aligns with personal values, you enhance your career satisfaction. That alignment also leads to a better sense of purpose, motivation, and overall fulfillment. 

Establish Boundaries

Everything in life requires boundaries, from relationships with friends and family to your work and home life. Enforcing boundaries that your employer and employees respect is a hurdle not everyone jumps over. If you work remotely and no longer have a commute, you have to find a routine to fill that time. For example, take your dog for a walk before you start work, or close your computer at a certain time when you have to feed cats or get children from school or after school activities. Schedule a workout once you clock out to separate the close of your work day and the rest of your evening. 

Don’t Mistake A Flexible Work Schedule For Full-Time Availability

Working for a company that allows flexible hours does not mean that you have to make yourself available 24/7. If you leave the office at 3 p.m. for an appointment, maybe your employer lets you make up the hours you missed from home. That doesn’t mean that you have to work all night or do more work than what is required of you. Establish what your colleagues and boss expect from you! Don’t reply to an email at midnight, either. Developing the expectation that you are always available can make it hard to separate your work life from personal life. Plus, it gives people the wrong idea about your availability.

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Is a life without movement a life worth living? Movement makes your life and body much healthier, and failure to exercise can bring a host of unwanted symptoms. If you don’t exercise, you may expect to see the number on the scale rise, but that isn’t always a telltale sign of lack of movement. Difficulty sleeping, anxiety, mood swings, and joint pain can indicate that your body needs to move. 

Exercise doesn’t translate to having a gym membership or heading to a yoga studio. Taking a brisk walk through the neighborhood or doing an at-home workout counts towards your movement efforts. A simple 30 minutes of movement per day can keep your body happy. Even if it takes setting an alarm to stand up and move for a few minutes every hour, do it! Continue reading to learn about common signs that indicate your body is craving more movement.

Low Energy

If you feel sluggish at work or have trouble getting over the afternoon slump, your body wants more movement. Nobody has energy that they tap into at will; rather, the body needs to generate energy. Mitochondria are the organelles in the body responsible for generating energy and the best way to improve their function is by engaging in regular exercise. High-intensity interval training (HIIT) workouts can help you accomplish this. 

Stress Or Anxiety

Tension in the shoulders, neck, legs, or even other areas can indicate that you need to move. Your body wants you to get up and go! Regular movement can help increase circulation and loosen up the muscles or prevent imbalances that result from sitting or standing too long. If you don’t regularly exercise, consider starting with gentle yoga to help reduce cortisol levels and elevate your mood. Regular physical activity also promotes relaxation, improves sleep, and helps reduce anxiety, according to a 2023 systematic review. 

You Frequently Get Sick

Now, if you have a toddler, getting sick is often par for the course. If you feel like you keep getting sick or cannot get over a lingering cough, though, you may need to move more often. A 2019 review found that moderate exercise triggered an anti-inflammatory response and regular exercise improves immune function, which decreases your risk of illness. Make sure that you don’t overdo it, though, because over-exercising may reduce immune response.

You Are Constipated

If you need to get things moving, one of the best natural remedies is to do just that: move. A 2019 review and meta-analysis found that people who engaged in 140 minutes or more of aerobic exercise per week improved symptoms of constipation. Other research supports this, presenting that people who move regularly are typically more regular. A 2022 meta-analysis found that moderate levels of activity decreased the risk of constipation. Movement stimulates your intestines to get moving!

Joint Pain And Stiffness

Most people avoid exercise because they think it will cause joint stiffness or general pain. Although you may experience some discomfort in the beginning, you will greatly appreciate the net positive effect in the long run. Physical inactivity is one of the most common causes of stiffness and joint pain. The reason for this is because being sedentary increases inflammation and reduces joint mobility. Regular physical activity, then, supports joint health by promoting the production of synovial fluid, which helps lubricate your joints. 

Brain Fog

Brain fog, although not a recognized medical condition, can be a symptom of many things. An inability to concentrate or difficulty solving problems at work may stem from inactivity. Lack of exercise can reduce blood flow and affect the brain’s ability to function properly. Not only does that affect concentration, but also memory and overall cognition. Researchers note that physical activity enhances blood flow to the brain and promotes neuron growth. That helps to enhance neural connectivity and boost brain health.

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Most people know of the lotus flower, which sits beautifully atop pond water. To this day, the lotus flower symbolizes beauty and rebirth. It’s not often that people think about the lotus roots, which stretch deep into the mud of the ponds they grown in. The lotus root is not only edible and popular in Asian cuisine, but also a great source of various health properties. 

Similar to burdock root, lotus rhizomes contain antioxidants that help fight against free radicals and protect cells in the body. Studies have shown that compounds in lotus root may aid digestion, improve cardiovascular function, support brain health, and reduce inflammation. It exhibits a crunchy texture and nutty flavor, and you can incorporate it into salads, soups, and stir-fries. The nutritional profile of lotus root is almost as distinct as its appearance. For example, one raw lotus root provides:

• Calories: 85.1 
• Protein: 3 gram (g)
• Carbohydrates: 19.8 g
• Fat: 0.1 g
• Sodium: 46 milligrams (mg)
• Vitamin C: 56% of the daily value (DV)
• Vitamin B6: 18% of the DV
• Copper: 33% of the DV
• Riboflavin: 23% of the DV
  Thiamine: 17% of the DV
• Phosphorus: 9% of the DV
• Potassium: 14% of the DV
• Magnesium: 6% of the DV
• Manganese: 13% of the DV

Boosts Brain Function

Lotus root, along with sunflower seeds and cashews, is an excellent plant-based source of copper. Researchers note that copper strengthens bones, improves energy levels, supports metabolism, and enables the function of neural pathways. One study suggests that the polyphenolic compounds in lotus root improve neural function by boosting the production of brain-derived neurotrophic factors in glial cells. These are the most abundant type of cells in the central nervous system. 

Improves Cardiovascular Health

In addition to the antioxidant compounds, lotus root is rich in fiber and potassium, both of which improve cardiovascular function. People with low potassium levels have a higher risk of heart disease, especially stroke. Potassium, magnesium, calcium, and other minerals prevent the buildup of fluids in cells. That means potassium helps lower blood pressure and reduces the risk of other cardiovascular issues. Research also notes an inverse association between people who eat foods higher in insoluble fiber and cholesterol and blood pressure levels.

Reduce Risk Of Birth Defects

Lotus root is a great source of beneficial nutrients (primarily folate) for pregnant women. Women in their childbearing age should be mindful of the amount of folate they consume. The reason for that is sufficient folate intake can help prevent neural tube defects, which can occur during early pregnancy. The calcium, choline, and iron in lotus root also support a healthy pregnancy. 

Promotes Glowing Skin

Vitamin C benefits the skin in several different ways, and lotus root happens to be a great source of this nutrient. The skin has high concentrations of vitamin C, which promotes collagen synthesis and helps protect the skin from damaging free radicals. Vitamin C also works to reduce the signs of aging, dark patches, and skin discoloration. Preliminary studies note that lotus root may possess anti-aging and anti-wrinkling effects. 

Supports Energy Levels

Regular lotus root consumption may increase iron levels, and iron supports ongoing energy by helping oxygen reach cells. Iron-deficient people tend to feel tired, sluggish, and have difficult concentration. When you eat iron-rich foods, you help increase oxygen to cells and muscles. It also helps iron promote the proper absorption of nutrients and digestion of proteins. Other iron-rich foods include spinach, lentils, tempeh, beans, and Swiss chard.

Aids Digestion And Weight Management

Lotus root contains quite a bit of fiber, which aids digestion by bulking up stool. A diet rich in fiber can make you feel satiated for a longer period of time, meaning you won’t overeat or eat for no reason. According to research, fiber helps reduce hunger, in addition to relieving constipation. By reducing hunger, you reduce your total caloric intake and prevent gain. Additionally, fermented lotus root exhibits gastroprotective effects in a study with rats. The antioxidants in lotus root also aid the digestive process.

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