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Are You Ready For Summer?

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4 simple ways to feel at your absolute best this summer

The sunshine of summer is enough to make you feel better than you usually do throughout the year. But with a few changes to your daily habits, you can feel at your absolute best throughout the summer. Without further ado, here are four simple ways to optimize your health during the hottest months of the year.

First, make sure to eat anti-inflammatory foods. Inflammation is at the root of many health conditions and can bring down your energy. To avoid inflammation, eat real, homemade food. Not weak salads that leave you vulnerable to a blood sugar crash in the afternoon, but “regular” food that’s boosted with anti-inflammatory tricks. Try more vegetables of all kinds, preferably four different kinds with four different colors. How about a rainbow of vegetables and berries every day? Blueberries, purple eggplant, red onion, green spinach, yellow peppers, orange carrots, red tomatoes, and all other colors. Vegetables, with their various polyphenols, act directly or indirectly (researchers are investigating this) as protective mechanisms for the plants, and we humans can “borrow” their effects to protect ourselves.

The next you’ll want to do is lower your sugar intake. A first step is to get rid of all the sugary junk in the refrigerator, freezer, and pantry such as ice cream and soda. Another method is to figure out a new standard breakfast, which will probably be different from the way you used to eat. Breakfast buffets with bread, orange juice, sugary fruit yogurt, “regular” high-lactose milk, processed cereal, and marmalade—goodbye! Many of these products will give you a blood sugar rush or create other types of inflammation. Instead, go for a breakfast that focuses on protein, fat, vegetables, and fruit.

Beyond diet, exercise is another effective way to decrease inflammation and boost your energy this summer. Aim to exercise a little every day, but vary the length and intensity. And even when you don’t feel like it, you can at least try 10 minutes.

Lastly, take time to de-stress. A moment of deep breathing and meditation decreases inflammation. So take the time to breathe deeply, meditate, practice yoga—whatever you need to do to feel relaxed. And of course, make sure to get enough sleep! READ MORE

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Don’t Take Work On Vacation

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A guide to vacationing without stressing about work for a moment

Time away from the office isn’t always as stress-free as it sounds. A 2018 survey from the American Psychological Association (APA) found that 21% of U.S. adults felt stressed during their time off and 28% worked more than they thought they would on vacation. In order to relax fully on vacation, psychology experts say your employer must respect that time off (and your boundaries) while you’re away. But no matter your situation at work, these six strategies can help you unplug — and find a little more R&R — while you’re on vacation.

First strategy: Share your plans with your boss and co-workers before you leave. By telling them what functions you’ll need to have covered while you’re away, you can eliminate the worry that something will slip through the cracks.

Second strategy: Do away with mindless clicking. The mere thought of work can lead you to check your phone often and drive up stress. To avoid this, set aside a small amount of time in the day to check your phone and leave it off the rest of the day. Or better yet, go somewhere without cellphone reception.

Third strategy: Spend time outside as much as possible. Nature is powerful in that it can force you to relax, so take full advantage of the outdoors — and soak up what you’re missing when you’re looking down at work devices.

Fourth strategy: Know how you relax best. Simply put, think about how you relax when you’re not on vacation, then make sure to integrate those activities into your days. Whether it’s strolling through a museum, taking a cooking class or learning to sail, an activity that engages your mind is beneficial to de-stressing.

Fifth strategy: Be spontaneous. If you only have a few days in a new place, you might be tempted to plan out every moment of your time. But studies show spontaneity is one of the primary contributors to people’s happiness on vacation, so try avoiding the temptation to plan everything out. Sixth strategy: Plan your re-entry. Just like you plan for exiting work, be prepared to re-enter work. Schedule some time to catch up on emails or arrange whatever you need before you return to the workplace. Trust us, this will save you a whole lot of stress. READ MORE

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Bring Your Emotions to Work

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3 science-backed ways to productively express your emotions at work

When you work in a team, emotions will inevitably rise up and can possibly affect the productivity of your team. But by acceptation your emotions and channeling them appropriately, you can help improve communication, be more compassionately direct, and foster a healthier workplace environment. Here are three research-backed techniques that will help you bring your emotions to work in a way that’s both productive and valuable.

First technique: adopt a leadership mindset. No matter your exact role on your team, adopting a leadership mindset can help put you in a place where you see your reactions as a determining factor for the group’s success. In a study out of Yale, researchers found that leaders who practiced emotional management were able to help their followers manage their own anger responses. Embracing this outlook can help us all use our emotions more mindfully in stressful situations.

Second technique: reframe problems as challenges. Expressing your emotions can be particularly difficult when a problem comes up that feels like a crisis. Rather than get overwhelmed by feelings of stress and frustration when a problem arises, reframe that problem as a challenge. When you appraise problems as a challenge, you can better concentrate on the task at hand and consider the steps you have to take succeed.

Third technique: try a deep breathing exercise. Instead of suppressing feelings when you’re stressed, take a moment to accept them, and do a simple breathing technique that will help re-center your mind and help you return to your team with a new perspective. READ MORE

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Stay Sharp

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Why it’s never too late to safeguard your mind against age-related decline

Think your brain is too old to learn new tricks, let alone keep cognitive decline at bay? That’s faulty reasoning: Brand-new research featured in the journal Cell: Stem Cell reveals that neurons continue to form in the part of the brain where memories are processed in your 40s, 50s, and even your 90s. And by engaging in certain behaviors, you can stimulate the formation of these neurons and make your brain more resilient against age-related decline.

There are some obvious things you can to save your brain: running, eating lots of greens, getting ample sleep. But there also some lesser-known ways to boost brain health. For instance, people who play sudoku or do a daily crossword have been shown to have the same problem-solving skills and short-term memory of individuals who are eight years younger. Looking for more ways to save your brain? Take a look right here. READ MORE

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Recycle Like a Pro

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5 rules that will help you be better at recycling

According to a recent study, a staggering 92 percent of Americans are unsure about what waste can be recycled, and what can’t be recycled. In order to make recycling easier and more effective, governments and big businesses will have to work together to reduce the amount of trash we produce while devising more responsible ways to dispose of it. In the meantime, there are five simple things we can do to be smarter about what we try to recycle.

First, we must know what to toss in the bin. The best practice is to keep it simple and focus on basic items: You can probably place plastic soda bottles and aluminum cans into your recycling bin, no matter where you live. Glass bottles, paper and cardboard are also fairly safe bets, though many communities require them to be separated from other recyclables. It’s also important to note that plastics with the “recycling symbol” stamped on them ? the triangle with the number in the middle ? aren’t necessarily recyclable. But if the plastic is rigid like you see in water bottles and detergent bottles, they’re most likely recyclable.

Second, realize what you can’t toss in the recycling bin. Most municipalities post their recycling rules online. You can look yours up by going to the website BeRecycled.org, which lets you enter your ZIP code and returns a list of local websites with official information. A general rule of thumb is that common items such as hoses and cords, plastic bags, propane tanks, needles and clothing should definitely not go into your household recycling.

Third, when recycling, do a quick cleaning. Try to empty or scrape as much food out of containers as possible. You can even rinse them out. If they’re too dirty, they can’t be recycled.

Fourth, don’t bag it. Unless you live in a place that requires you to secure your recyclables in plastic bags, keep them loose in the curbside bin.

Fifth, when in doubt, throw it out. If you’re not sure whether something can be recycled, don’t place it in your curbside bin. Yes, it might end up in a landfill. But that’s where it’d go if you tried to recycle it anyway. READ MORE

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