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How To Start Your Day Right

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There are days when we feel tired and weary from all the work and loads of school requirements and so much more in our lives. When those days hit, it is hard to get up and get moving in the morning. In order to avoid burnout early in the morning, here are some essential tips you can follow:

1. Get Adequate Sleep 

It is tempting to stay up late and binge-watch on Netflix your favorite TV shows, stay on the phone for late-night conversations with your special someone or friend, and catch up on how their day was. You might think of playing your favorite video game, but to have a good morning, we strongly advise against this as lack of proper sleep is often equivalent to a grumpy and sluggish morning.

2. Time to Wake Up

People have circadian rhythms, commonly known as biological clocks. By waking at the same time every day, even on weekends, our biological clocks function more productively, we feel better and are healthier than sleeping in anytime you get a chance. Try to wake up within an hour of the same time every day.

3. Lose the Snooze

Isn’t waking up once in the morning already hard enough? So don’t let it get to two, three, or four times more. It is said that hitting snooze can leave you feeling worse than getting up when the alarm first goes off. Set your alarm on the time you need to rise up and get up right then.

4. Stay Away from Your Electronics

As tempting as it is, stay away and do not engage with your electronic devices as soon as you wake up. Social media and electronic devices will sap away your time and energy first thing in the morning. Try to check them at least after 20 minutes upon waking up.

5. Hydrate

Drink your water! It is vital to have at least 16 oz of water first thing in the morning, even better if you mix it up with some lemon juice. It rehydrates you from a full night of sleeping without having fluids, fires up your metabolism, fuels your brain for a productive day, and can even help balance your appetite.

6. The Most Important Meal of the Day

Eat your breakfast! A well-balanced meal to start your day is essential to fuel you all the way. High-quality food with proteins like eggs, flaxseed, or salmon, and healthy grains like oatmeal are essential to your breakfast every day for good health.

7. Move Around

Moving around does not necessarily mean walking around the house, running after the kids, or cleaning up after your pets. There are other ways by which you can move around healthily such us going for a run or at least having a 5-minute stretching session.

8. Verbalize Gratitude

The key to success is to have the right attitude. The little things matter most, make it a habit to appreciate and be grateful for the little things. Most of us have things in our lives that are beyond our control, but acknowledging what you’re thankful for puts in an excellent mindset to deal with those with a minimum of stress.

9. Listen to Music

Music is known to set moods. So play that favorite tune and get your vibe going and set your mood for the day.

 

Allow Plenty of Time for Your Commute

Often times, even if we did steps 1 through 9, the morning traffic on the way to our destination is what gives us the most stress. We recommend you to leave 15 minutes early. That way, you won’t need to speed, make an unsafe driving decision, or arrive completely irritated and exhausted.

Incorporating these small habits into your lifestyle will certainly up your life game. If you can commit to most of these tips, you will definitely enjoy a better lifestyle.

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Maintaining a Healthy Lifestyle During the Holidays

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It is essential to maintain a healthy lifestyle. This becomes particularly difficult during the Christmas holidays when food becomes overflowing and simultaneous celebrations sway you toward overindulging your palate.

Experts stress that it is important to focus on having a healthy lifestyle during the upcoming holiday season. Harvard’s Medical School fellow, Dr Beth Frates, provides us with several tips on how to maintain a healthy lifestyle during the year-end celebrations.

Dr Frates mentions the necessity of maintaining your workout routine. She points out that people tend to forget their exercise routines during stressful situations. To halt such drastic decisions, however, she recommends integrating a new activity. People get easily stimulated when they are presented with new activities. She adds that it is also helpful to request for exercise-related gifts or even opt for holiday celebrations that allow you active participation.  Playing a simple game with the family, for example, can provide you with the opportunity to physically exert yourself.

It helps to maintain your habits, as well. Dr Frates stresses the need to track your routine. A healthy lifestyle cannot be easily attainable without the conscious effort to control what you do. Hence, recording what you eat and drink during every meal is beneficial. Keeping a record of your daily exercise routine is essential, as well. She says that your logbook permits you to measure your efforts and also allows you to approximate the level of indulgence you can appropriate for yourself during the holidays.

Dr Frates also shares that it is crucial to have a proper mindset. Maintaining a healthy lifestyle cannot be done without changing your point of view. A positive outlook in life is essential. Thus, it is best to throw away all the negative thoughts and pursue only the good vibes that typically accompany the holiday celebrations. Spending time with your family and loved ones can provide you with this, as well.

Food, she says, is an integral part of the upcoming celebrations. However, we should not forget that Christmas and New Year are both centered on new beginnings, as well. Hence, focusing on beneficial modifications and resolutions should be looked into. Banishing undesirable habits, addictions, and even people can greatly help shape—and maintain—a healthy lifestyle. Infusing yourself with good thoughts and plans can further contribute, as well. Allow yourself to discover new things, as well. Find loved ones to do outdoor activities with.

Finally, Dr Frates points out that overindulging yourself during this holiday season can still be a possibility. However, you shouldn’t limit yourself to your maintenance of a healthy lifestyle. Allow yourself to enjoy. The Christmas season is a time of celebration which specifically allows you to relax and be with your loved ones. It is the moment when you get to let your hair down and simply be yourself. She stresses that slipping up on your exercise routine, for instance, shouldn’t be a cause for worry. You can always start again, she adds.

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Masks Take the Fashion Industry by Storm

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Masks are now taking the fashion industry by storm. Instead of the normal-looking masks of old, more and more people are now donning various styles. Aside from the light blue surgical masks and white N95 masks typically worn by doctors, nurses, and other medical practitioners, many people are now wearing masks with different styles and colors. In a sense, these masks are now fashion statements, permitting the wearers to showcase their tastes, personalities, and even identities.

Before, disposable light blue surgical masks were the regular ones worn by health workers especially when on duty in various clinics and hospitals all around the world. Now, these masks have been replaced by homemade and store-bought alternatives. Due to the earlier scarcity of surgical and medical-grade masks earlier this year, people were forced to make masks at home. Different text guides and video tutorials even gradually appeared online, instructing viewers on how to sew their own. By using different materials including used cotton-based clothing and other breathable implements, many were encouraged to create their versions of the anti-COVID-19 shield.

A recent survey done by Statistics Indonesia (BPS) involving more than 90,000 respondents showed that 92% prefer wearing masks when in public places. The said survey also quantified that most respondents support the wearing of face masks over following the other mandated guidelines including frequent handwashing and social distancing. Thus, these significant results stipulate that face masks such as the light blue surgical masks, N95 masks, and alternative ones have now become essential, everyday accessories.

Subsequently, Musa Widyatmodjo, an Indonesian fashion designer, predicts that facial masks will be a far lengthier fashion trend. Although an effective vaccine against COVID-19 may be in sight, these masks will stay with us for longer than we think. Widyatmodjo supposes that fashion masks, if not light blue surgical masks or even N95 ones, will still be fashionable even when the present pandemic finally ends. He, then, thinks that this period can be a great opportunity for designers and artists to develop trendy masks innovations.

“In the past, we made face masks [without considering other features],” he says, as he relates the widespread availability of different mask designs in the market. He mentions that small and medium enterprises (SMEs) can further capitalize on this current trend and hopefully find an excellent livelihood opportunity during this dragging pandemic. Widyatmodjo, however, stresses that there is a need to create safer and more durable face masks, noting the rapid spread of the infectious disease.

The production of these face guards, including light blue surgical masks and N95 ones, has aided various businesses as they strived to save themselves from the massive recession brought about by this deadly pandemic. At present, more and more designers are seen to be producing various face mask styles. Big designers are now selling stylish face masks, as well. A more diverse selection of face masks can be browsed online, although many purchase the good ole’ light blue surgical masks still.

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Rapid Weight Loss and Healthy Living to Prevent Diabetes

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A new international study asserts that the best way to prevent diabetes is through maintaining healthy eating, doing regular physical activity, and promoting fast weight loss. Stopping the deadly and prevalent occurrence of diabetes is a major issue all across the world. While numerous lifestyle transitions proclaim a successful prevention of type 2 diabetes, new research stresses the significance of maintaining an overall healthy lifestyle.

To highlight the importance of observing World Diabetes Day, the PREVIEW (PREVention of diabetes through lifestyle Intervention and population studies in Europe and around the World) project points out its recent findings. The study did a comparison between a high-protein-and-low-sugar diet and a moderate-protein-and-moderate-sugar diet in relation to the maintenance of weight and the prevention of diabetes. Combining these two diets with either high-intensity and moderate-intensity exercise was also looked into.

Jennie Brand-Miller, Co-author and Professor of Human Nutrition at the University of Sydney’s Charles Perkins Centre, explains that the study provided significant results in connection to the lifestyle modifications that can possibly help people who have the predisposition to develop type 2 diabetes. She points out that there is, indeed, a better way to prevent diabetes.

“Overwhelmingly, participants who lost eight percent or more of their body weight in eight weeks and went on to complete the trial, did not develop diabetes within three years despite regaining some weight,” Brand-Miller stresses.

To prevent diabetes, the research was conducted in a span of three years in several countries simultaneously: Australia, Denmark, Spain, Finland, the Netherlands, Bulgaria, the UK, and New Zealand. The participants went through an eight-week weight reduction stage followed by a three-year weight preservation stage.

To achieve the required eight percent weight loss, the 2,326 participants, who were aged 25-70, had to follow several meal replacements. At the end of the said study, about 97% of the participants were able to maintain satisfactory weight loss. They were also able to prevent diabetes development.

“The most important finding in PREVIEW was the low incidence of diabetes in all groups at the end of the study,” Brand-Miller points out as she reiterates the necessity of maintaining a healthy lifestyle to prevent diabetes especially among those who are predisposed with the condition.

She highlights that there was no significant difference observed between the two diet categories or even between the two exercise intensity categories. Brand-Miller, however, notes that fewer participants who belonged in the high-protein diet category had normal sugar levels. In addition, she mentions that further research may provide better insight into the role of weight loss in the prevention of type 2 diabetes.

Nevertheless, the PREVIEW study provides crucial findings to help prevent diabetes occurrence as the prevalence of this disease is proving to be extensively worrisome. “We believe this approach has been more successful in reducing the risk of type 2 diabetes than any previous diabetes prevention study and represents a significant clinical advance in the treatment of pre-diabetes,” she adds.

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