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Keep Showing Up

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How to keep your relationship healthy during times of stress

When we’re feeling a high level of stress, our brain’s prefrontal cortex goes offline, hijacking our capacity to think clearly and limiting our ability to solve problems. Especially in relationships, stress can bring the worst out of us and make us too focused on ourselves. This can leave both partners feeling alone and disconnected, amplifying an already stressful situation. To maintain your relationship, you need to keep showing up for yourself and teach your partner how to show up for you. The following four steps will teach you how to do just that.

First, be extra diligent about communicating your needs during this time. Tune into yourself first to see what it is you might be needing during a stressful time. Do you want your partner to just listen, or do you want them to engage in problem-solving with you? Do you want a hug, do you need space? Be specific about the behavior you need. Then when you’re feeling less stressed, find out what your partner might need when they’re dealing with stress. The tables will turn at some point.

Secondly, touch your partner. Physical touch releases oxytocin, the cuddle hormone, which helps calm our nervous systems and promotes well-being. Touch between romantic partners is so powerful it can even provide relief from physical pain.

Next, don’t put all your eggs in one relational basket. We need our partners the most during stressful periods, but it’s important to recognize that support can also come from others. One critical way to protect your relationship is to lean on friends and family members who you trust with your vulnerability, especially if your partner is also caught in stress.

Lastly, keep showing up for yourself. This means being compassionate to yourself and finding stress reduction strategies that work for you when you’re alone, whether it’s meditating, exercising, or just making sure you get enough sleep. Finally, remember that you’re not alone with what you’re feeling. Everyone experiences stress sometimes, and there are other people in the world who feel the same as you right now. READ MORE

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Space Week

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Celebrating the 50 year anniversary of the Apollo 11 moon landing

If you really think about it, the fact that humans managed to step foot on the moon in 1969 is absolutely mind-boggling. It remains one of humanity’s greatest feats and continues to capture the hearts and minds of people all over the world. That’s why in honor of the Apollo missions’ 50th year anniversary, we’re making outer space the theme of the Optimist Daily this week.

After all, the Apollo mission was more than just an engineering victory: it completely changed our understanding of the solar system. Humans were able to gather moon rocks, instantly providing a time capsule of the solar system, which led to new hypotheses about its history. Still, there remains so much to learn about the moon—and if humans do want to become an interplanetary species, then we’re going to have spend more time in space. The moon, just a three-day journey away, is a great place to do that.

At the moment, NASA is working toward establishing a more permanent human presence on and around the moon. The mission is called “Artemis,” after the Greek goddess of hunting, who is also the twin sister of Apollo. It’s a fitting name, as NASA Administrator Jim Bridenstine has promised that the mission will deliver the first woman to the moon. READ MORE

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Have you had enough fiber today?

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Only 5% of Americans eat enough fiber. That’s a huge problem

When we fret about the deterioration of the American diet, we tend to focus on the excessive amounts of sugar, salt, and calories we’re now eating. What we don’t talk about: an important ingredient that’s gone missing as we’ve been filling our plates with more chicken and cheese. Fiber.

Only 5 percent of people in the US meet the Institute of Medicine’s recommended daily target of 25 grams for women and 38 grams for men. That amounts to a population-wide deficiency — what nutritionists call the “fiber gap.” Fiber is the closest thing we have to a true superfood — or super-nutrient since it’s a part of so many different foods. Eating a fiber-rich diet is associated with better gastrointestinal health and a reduced risk of heart attacks, strokes, high cholesterol, obesity, type 2 diabetes, even some cancers. That’s because fiber is amazingly helpful in many ways: It slows the absorption of glucose — which evens out our blood sugar levels — and also lowers cholesterol and inflammation.

Fiber also helps us poop better, and plays a huge role in nourishing our gut microbiome—the ecosystem of microbes in our intestines that are linked to better brain health.

The truth is if fiber were a drug, we’d be all over it. But the average American gets just 16 grams per day — half of what we should be eating. To close the fiber gap, we need to eat more beans, seeds, sweet potatoes, pears, and other fiber-rich foods. And for the full scoop on fiber, have a look here at this extremely detailed piece from Vox. READ MORE

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This or That?

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7 swaps that will make your dishes more healthy and delicious

Although eating at home is generally healthier than eating out, there are many tricks you can implement in your kitchen that will make your meals even healthier without sacrificing flavor. With that said, here are 7 simple swaps that replace less healthy ingredients with ones that are equally, if not more, delicious.

First swap: olive oil for butter. While it can be tempting to put butter on just about everything, olive oil shares the same ability to be diverse in its uses. And by drizzling it over vegetables, you can actually unlock more nutrients than without olive oil.

Second swap: miso paste for salt. As delicious as salt is, it doesn’t offer a huge array of health benefits; on the other hand, miso paste does. Like salt, fermented soybean paste is high in sodium, but it also comes with vitamins and minerals. Additionally, as a fermented food, it provides a good dose of probiotics.

Third swap: pureed cauliflower for cream. It may sound strange, but the seemingly humble cauliflower is actually a super sexy rockstar that can be used to replace anything from the dough of your pizza to the cream you use for your spinach dip.

Fourth swap: baking for frying. Frying food is one of humanity’s more tempting inventions. So crisp, so delicious, so unhealthy. That said, the oven can do a pretty decent job replicating some of that fried-food texture. With a little olive oil and hot temperatures, you can get the crispy feel of frying without actually frying.

Fifth swap: zoodles for pasta. Pasta is high in carbs. Instead, make noodles using nutritious, delicious zucchini.

Sixth swap: plain Greek yogurt for sour cream. Zero fat Greek yogurts, for those watching their saturated fat intake, is thick and creamy and has the sour cream tang.

Seventh swap: beans for meat. Beans also provide lots of bulk and protein, but without the less healthy attributes that come with meat. Plus, you’ll help spare the environment. READ MORE

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A Video Game That Can Inspire Creativity?

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Next time you need a creativity boost, try playing Minecraft

While video games are mainly a source of entertainment, new research suggests some games can also get your creative juices flowing. In a recent study, researchers from Iowa State University found that video games such as Minecraft may help increase creativity when players are given the freedom to play as they want, with no instruction.

The new study looked at 352 students at the university who were randomly assigned to four groups. Two of the groups were assigned to play Minecraft, a virtual Lego-like game where you can build anything you can imagine. But while one of the groups was asked to play as they wished for 40 minutes, the other group received the instruction to play as creatively as possible. A third group was asked to play a racing car video game, which doesn’t allow players to be as creative as Minecraft, while participants in the fourth group were asked to passively watch a television show.

After 40 minutes of play or watching TV, the participants completed several creativity tasks, one of which involved drawing a creature from another planet. More human-like creatures scored low for creativity and those less human-like scored high.

The findings showed that the participants who were randomly assigned to play Minecraft without any instruction received significantly higher scores on the creativity task compared to participants in the other groups. Whether this actually means playing Minecraft will make you more creative is still debatable, but it’s definitely something to keep in mind. READ MORE

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