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Are You Getting Enough of These Heart-Healthy Foods?

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Fend off high blood pressure with these 6 foods

Bad news: the number of deaths from high blood pressure is on the rise in America. Good news: in many cases, dietary changes alone are enough to solve the issue. If you’re looking for a natural way to lower your blood pressure, here are six key foods that will help do the trick.

The first food on our list is beet greens, which are super delicious if you chop them and sauté them. Beet greens are rich in magnesium, antioxidants and potassium, a mineral that is known to reduce blood pressure.

Secondly, we have pomegranates. The beautiful thing about pomegranates is that they are high in polyphenols, an antioxidant that benefits those with high blood pressure and cardiovascular disease. In one study, people who drank a cup or more of pomegranate juice daily showed a decrease in both systolic (the maximum pressure your heart exerts while beating) and diastolic (the amount of pressure in your arteries between beats) numbers.

Next up: Pistachios, which are members of the cashew family. Pistachios are full of healthy fats, potassium, and other compounds that reduce blood pressure.

Yogurt is another great way to lower blood pressure. One review found a link between low-fat dairy, especially yogurt and milk, and reduced risk of hypertension. In another study, women who ate five or more servings of yogurt a week showed a 20% reduction in their risk for developing high blood pressure.

Fifth on this list is flax seeds. As we mentioned yesterday, flax is high in omega-3 fats. They also contain a lot of fibers, which help protect against high blood pressure.

Lastly, try adding some beets to your diet if blood pressure is an issue. With beets, you get a whole lot of polyphenols and nitric oxide, a compound that reduces inflammation and promotes vasodilation (widening of arteries) to reduce blood pressure. Whether it’s through beet juice or simply by adding slices of beets into your salads, these red roots will help keep the blood pressure low. READ MORE

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Embrace Boredom

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Why boredom at work isn’t always so bad for you

No matter how much you love your job, at some point, boredom is bound to sneak into your work. A dull conference presentation numbs the mind in even the most exotic of settings. If you’re an academic, even a famous one, you still will have paperwork – and tedium to deal with. If you work for Uber or Lyft, you might get stuck in hours-long waits at airports.

But boredom isn’t all bad, according to a newer study. In a clever study, researchers found that being bored led people to generate more ideas, as compared to a control group that was not bored. The study discovered that boredom seems to prompt individuals to explore alternative solutions to problems or to “challenge the status quo.”

The researchers also asserted that “without the innate ability to experience boredom, human beings would be less compelled to move out of their comfort zones and seek different, and sometimes better, circumstances.” The ultimate takeaway for today’s earthbound employees is to at least stop being afraid of downtime and to develop an appreciation for routine tasks that you might otherwise feel are beneath you. READ MORE

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Be An Advocate

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Here are 5 things you can do to help a loved one who suffers from migraines

For anyone who suffers from migraines, the pain is double. On the one hand, there is the physical pain of these reoccurring headaches. On the other hand, there’s the frustration of people downplaying just how much people with migraines can suffer. If you have a friend or loved one who suffers from migraines, here are five ways to help ease their pain.

First, do not fault or downplay migraine symptoms. Telling a friend their migraine is just a bad headache will likely upset them and invalidates the pain they are experiencing. If anything, it only heightens their pain. Instead, try being a little more sympathetic. Secondly, you should be supportive, but not intrusive. Try to be helpful without prying. Remind your loved that they will be back on their feet in a few hours and ask what you can do to help ease their pain.

Next, try to follow the plan. Instead of offering amateur medical advice, listen to what a migraine sufferer and their doctor have decided is the best course of action and help carry out that plan. For example, if your loved one’s doctor has prescribed them a medication, offer to go pick it up instead of suggesting an alternative solution.

The fourth thing you can do is help learn triggers. Migraines are often triggered by environmental stimuli, like bright lights, loud noises or certain foods. You can help a migraine sufferer by tracking the potential causes of their headaches and helping them avoid or mitigate those triggers in the future. If you’re headed to a concert, for instance, you can remind them to bring along earplugs—or bring an extra pair.

Lastly, be an advocate. Donating to causes that help fund migraine research, setting up a Facebook group for sufferers and their friends and family, or even pushing for relevant legislation are ways you can be a good advocate. READ MORE

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Grace Under Pressure

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About to give a big speech? Here’s how to succeed under pressure

By now you’ve probably heard it a million times: public speaking is the most common fear amongst people. But with a few changes to your approach to public speaking, you can shake off the nerves that come with speaking before huge crowds and succeed under pressure. Without further ado, here are three in-the-moment ways to avoid caving under pressure.

First strategy: redirect your mind. When you’re preparing for an intimidating presentation or a big meeting, it feels natural to rehearse your points right before you enter the room. Unfortunately, this tends to backfire. Instead, use the five minutes before any big event to focus on something else. By redirecting your mind to a different focal point, you can send signals to your nervous system that it’s time to calm down, rather than the opposite.

Second strategy: repeat a one-word mantra. Another way to redirect your mind is to focus on one hyper-specific word or phrase. Apparently, when you’re waiting for the big moment to arrive, you send your prefrontal cortex into overdrive and cause yourself to feel stress. Focusing on a specific phrase in advance can counteract that cognitive response. If saying a one-word mantra isn’t for you, try singing a song.

Third strategy: reframe your physical symptoms. If you usually dread your body’s physiological responses to stress — from the sweaty palms to the fast heartbeat — try reframing them. You’ll be surprised to find that you will benefit from acknowledging them and seeing them differently. For instance, if you’re hands are sweating before giving a speech, see it as a sign that you are excited and ready for the challenge that lies ahead. After all, research has shown that just a little bit of stress can propel you forward, and encourage you to succeed when the nerves kick in. READ MORE

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Talk to Strangers

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Do you get bored talking to strangers? Try this next time you talk to one

Conversations with strangers can go one of two ways. Some are unyieldingly boring—an exchange of information in which neither side reveals more about themselves than could be gleaned from LinkedIn. But in some interactions there’s an alchemy at work, the meeting of two minds sparking a change in both during which something new—less tangible than gold, but nonetheless beautiful—is created.

The question is: how do you avoid the dull exchanges, which can be exhausting and depressing, especially if your work involves meeting a lot of people? Cassie Werber from Quartz offers us a tip for making the most out of conversations with strangers.

To avoid boring conversations, the most important thing you must do is set an intention. In this case, that intention might be avoiding routine, conventional questions and instead, using whatever you find genuinely interesting as your guide throughout a conversation. Werber offers up a good example. At a dinner between two psychology professors, the temptation for her was to ask about the other’s research. But this information is already available online. Instead, Werber asked how their findings informed their parenting choices, because, as a new parent, this information was much more interesting. From there the conversation could grow in a non-typical way.

Werber stresses that this tip might be particularly good for introverts. For extroverts, a good way to have better conversations with strangers is to ask questions and simply listen. Because as much as you might enjoy voicing your own opinion, we get more out of the conversation by discovering what others truly think and feel. READ MORE

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