Think Tank: The Neuro Blog
“That Stuff in Tea": What Is L-Theanine, Exactly?
There are only 24 hours in a day, and even with only those 24 hours, there are lots of things we want to accomplish. Whether it’s personal or career goals, we want something. But, one thing that has always been stopping us is burnout and stress. Sometimes, no matter how much our mind wants to continue, our body is tired. And in cases where our body feels alive, our minds don’t want to think about anything. There’s always this sort of imbalance that we can’t always get ourselves into that flow. For years, researchers have been looking for ways for people to cope with everyday stress triggers. And there’s one particular amino acid that they have found to help with these problems - and that is L-theanine. In this article, we’re going to talk more about this substance: what it is, how it works, its benefits, and why it’s an essential ingredient. This way, you’ll have a better understanding of why it’s included in both our Energy & Focus and Calm & Clarity formulas. What is L-theanine? So, what is L-theanine? L-theanine is an amino acid typically found in tea leaves and some mushrooms. It was discovered around 1949, and the scientists’ initial thought was that it only adds flavor to the tea. However, further research proved that there’s more to this substance than just getting rid of the tea’s bitterness. It has been found that L-theanine also has a significant effect on our cognitive function, making us achieve a “wakeful relaxation” or the ideal state of mind. But, how does this work? How does L-theanine Work? If you are drinking tea, have you noticed how it helps calm you down? That it somehow releases any tension you’ve been feeling? Well, this is mainly because of the L-theanine substance. It has been found that L-theanine decreases the chemicals in your brain that contribute to your stress and anxiety. And at almost the same time, it sends signals to your brain to stay calm. Here’s how that happens: The first thing L-theanine does is it increases the levels of GABA (Gamma-Aminobutyric Acid), serotonin, and dopamine. These are calming brain chemicals or neurotransmitters that help regulate your cognitive skills. By increasing these chemicals’ levels, you feel more relaxed, and it even promotes better sleep. Then, at almost the same time, L-theanine decreases “excitatory” brain chemical levels. These are chemicals in your brain that make you stressed and anxious. So, by doing this, L-theanine is protecting your brain cells from suffering those effects. And lastly, L-theanine gets to enhance alpha brain waves. Since your mind is now in a calm state, it’s easier for you to get to that “wakeful relaxation” or that state where you’re just in that flow - relaxed, creative, and active. Therefore, L-theanine brings you to that ideal state where you’re neither tired nor overly energetic. L-theanine Benefits With only the three steps enumerated above, L-theanine can already do a lot to your mind. And if you’re going to think about it, there are so many benefits that this simple substance can bring to you every day. Improved SleepBecause your mind and body are now more relaxed, it’s a guarantee that your sleeping experience is improved. You’ll be able to sleep faster and throughout the night.Now, it’s best to note that this substance is not putting you to sleep. Instead, it’s just making you fully relaxed so that sleeping is no longer a problem. Anxiety and Stress Relief Another significant benefit brought by L-theanine is that it relieves you from stress and anxiety. Your mind just feels clear of any problems, and it’s what makes you function better. Increased Focus L-theanine also helps increase your focus. Your mind is clearer now, so you’re no longer worrying a lot because you’re getting a lot of things done in a day. Enhanced Attention, Memory, and Learning As mentioned earlier, L-theanine helps boost levels of the calming brain chemicals that regulate your cognitive skills. Because of this, you become more alert, you have better energy levels, you absorb knowledge better, and more. There’s no longer anything there that can interrupt your memory and learning functions. Healthy Weight Maintained L-theanine has always been found to affect weight loss. But the real reason for this is that it makes you less stressed and allows you to sleep well. Thus, helping you maintain a healthy weight. Better Immunity Finally, since you’re already functioning better, you’re getting enough sleep, and you’re no longer pushing yourself to the point of burnout, you become healthier and happier. But other than that, it has also been found that L-theanine decreases infections in the upper respiratory tract and even helps prevent flu. Why It Is An Essential Ingredient At Neuro, the main goal is to help you achieve that ideal state of mind. The state wherein you’re not suffering from jitters because of extraordinary energy levels, and you do not also slump because of the low energy levels. The ideal state is that balance where you are energetic yet calm. How is this achieved? When we want high energy levels, the first thought typically is to get some caffeine into our system. It’s that energizer that keeps you awake so you can do more. However, too much caffeine will lead to caffeine jitters, which is no longer good. And this is where L-theanine comes in. It’s the best support caffeine needs to combat the adverse side effects it brings to the body. The result is an ‘energetic you’ that can function and think clearly. Final Say L-theanine alone is a great substance that already offers excellent benefits to the mind. And it’s the perfect substance that can balance out the effects of caffeine, which is why we found it necessary to include this ingredient. Caffeine and L-theanine are two of the most essential ingredients on our Neuro Calm &Clarity and Neuro Energy & Focus products. One is formulated to harness and improve mental clarity, while the other helps you elevate your energy levels and sustain mental endurance to stay focused. By combining the Neuro Calm & Clarity and Neuro Energy & Focus, achieving that ideal state of mind is easier. Hero Image by Matcha & CO on Unsplash
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3 Ways to Calm Your Nerves
2020 was undeniably a challenging year for everyone. With the pandemic forcing everyone to stay at home and without an outlet to release stress and anxiety, everything became harder. Many people lost their jobs, lost their loved ones, and lost some hobbies - there have been many kinds of losses, big and small. Now, here comes a new year, but the anxieties from last year continue. But if you really think about it, life can be very stressful in general no matter what year it is. With so many obligations to take care of, from work to family and yourself, maintaining that balance to handle everything can just be tiring. Your mind and body need to release that stress so you can function better. That’s why today we are writing about the three best ways to calm your nerves and release all the negative energy you have inside you. Breathe Have you noticed how when someone is having an anxiety attack, the first thing people usually say is to “breathe”? This is because breathing and stress management has always been related. But why is this so? Anxiety and stress cause irregular and shallow breathing. This is why you become dizzy, confused, parts of your body are numb, and your breath feels short. However, by doing deep and long breaths, you encourage better airflow, and your focus is shifted to the rise and fall of your stomach. It is beneficial to learn some breathing techniques or exercises such as: 4-7-8 Breathing: Start by exhaling completely through your mouth, letting out a soft sound. Then, close your lips and inhale through your nose while counting to four. Hold your breath for seven seconds. And exhale from your mouth for eight seconds. Roll Breathing: Start by breathing in silently through your nose and exhaling (with a whooshing sound) through your mouth. Repeat continuously until you get the rhythm. You can also start by placing your hand in your belly to feel its rise and fall. Alternate Nostril Breathing: Start by lifting your hand up to your nose and exhale completely. Using your right thumb, close your right nostril. Then inhale through your left nostril and close it with another finger. Open the right nostril and exhale. Then inhale here, close it, and exhale to the left. Repeat the cycle and do this for 5 minutes. While doing these, it’s also helpful to close your eyes and visualize the calm version of yourself. Let your body relax, concentrate on your breathing, and release all the anxiety and anger every time you breathe out. Some activities you could try that really encourage effective breathing are meditation and yoga. So, if you have extra time to spend, it’s something worth trying. The best part about these activities is that it doesn’t just relax your mind, but also your body. If you’re feeling any tension in your shoulders and neck, breathing helps put you back at ease. It also helps in making sure that your posture doesn’t suffer due to what you’re feeling. Change Your Focus If you’re getting stressed because of a job task you can’t finish or because of an argument, try to shift your focus to something different, even just for a couple of minutes. This will help greatly in freshening up your mind. Just think about positive things for a while. Here are some things you can try: Listen to music: Set aside negative vibes, grab your headphones, and drown your mind in beautiful music first. It’s also nice if you have a go-to playlist that you’ve customized just to calm yourself. Get some fresh air: Now, normally, you might want to walk around the neighborhood, but if your area is still on lockdown, that may not be possible. So, try to open up your window or step out on your patio and breathe in some fresh air.By simply removing yourself from the environment where the stress is centered, your office space, for example, will help you calm down. On top of that, you get to see something different that may bring some positive vibes to you. Write it down: Writing your thoughts out in a journal helps release that stress and anxiety. It’s a great outlet, especially if you have no one to talk to about what you’re going through at the moment. Have a centering object: If you’re bothered by your thoughts, assign an item that you can touch or hug when you’re experiencing anxiety. This can be your stuffed animal, your locket, a ball, anything that you think you can connect with and trigger you to calm down. Fuel your body: Sometimes, you might just be too tired or hungry to stay calm. So, grab something to eat or to drink to fuel your body and give it some energy. Because honestly, being stressed and anxious can be tiring. Don’t limit yourself only to these suggestions. If you want to try other ways to shift your focus on something else, do so. After all, we each have different ways of coping up. Identify Pressure Points Finally, identify your pressure points to help yourself calm down. Our body has many pressure points, which is why going for a massage or acupuncture feels nice because they release tension from those pressure points. However, not everyone has the time to go out, especially during this time. So, it will really help if you know where your pressure points are. For anxiety, there are mainly six pressure points you need to know: Third eye: Between your eyebrows Ear: Upper shell of your ear Shoulders: Shoulder muscle Hand: Between thumb and index finger Feet: Three fingers wide below the intersection of your big tow and second toe Wrist: Three fingers wide below your wrist As you can see, there are different pressure points all over your body. Just pinching these areas and massaging them repeatedly every 5-10 seconds can give you relief. So, the next time you feel stressed and anxious, release some pressure in these areas. It’s something you should try. What makes this activity nicer is that it also allows you to practice your breathing while massaging yourself. Final Say Breathe, change your focus, and identify your pressure points. These are three great ways you can calm your nerves. However, if you want better results, it’s highly recommended to add Neuro Calm and Clarity Mints over these techniques. Designed to give your body the building blocks it needs to regulate your mood, ease your tension, and add focus, this product helps you find that balance. It helps you function well every day, even with all the stress triggers around you. Take full control of your life. Each and everyone has different ways to cope with everyday problems. But whatever problems it may be, starting your day right is always the key - so why not start it with Neuro Calm and Clarity Mints? Hero Image by Eli DeFaria on Unsplash
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Warning: Don’t bring these 4 toxic things to 2021!
It’s 2021! Out with the old and in with the new, as they say. What goals are you working on this year? What steps are you taking to turn those goals into a reality 12 months from now? Make sure to spend some time to sit yourself down, think them through and actually write them down. As you work on yourself and your goals for this year, make sure to not allow toxic things to piggyback on your journey. Identify them and cut them out from your life as soon as you can as they stop your growth and hinder your greatness. What are some of these toxic things? Here are 4 of the most common: Unrealistic expectations Expectation in itself is not wrong, it is normal to expect and be hopeful of something especially if you’ve put considerable effort into it. You’ve worked very hard in your job, you therefore expect to get paid for the services you’ve rendered. However, expecting something will happen is not enough to actually make it happen. When you expect something, you don’t just declare it into the world and hope it falls in your lap - you get and do something to make it happen. An important thing you have to remember in terms of expectations is that you can’t control everything around you. The only thing you can control is yourself, and how you react to things happening around you. How do you then reconcile expectations and your self-worth? You can be hopeful, but try to avoid being controlling. Never let your self-worth hinge on other people meeting your expectations of them. Protect your self-worth by being self-sufficient and knowing that no amount of unmet expectations can dampen your day. Guilt There may be a thing or two that you did in the past that you’re not particularly proud of. You may have hurt yourself, or other people in process and you haven’t forgotten that or forgiven yourself for it. Guilt, or the “emotion that relates to a person’s sense of right and wrong”, is a very powerful emotion to feel and it’s not necessarily good or bad in itself, but rather depending on how it’s affecting the person who’s feeling it. If you think you have wronged someone, give them a sincere apology and try your best to make sure that whatever it is you did wrong won’t happen again. There may not be instant forgiveness, especially if something as precarious as trust has been broken, but sincerely apologizing can make way for healing - not just for you but for the other person as well. Along with acknowledging the fact that you are human, look back on your past actions and see where you can genuinely effect change for the better. Forgive yourself and strive to be better in the aspect that you were at fault. Being human doesn’t just expose you to the propensity of making mistakes, it also makes you capable of learning from them and doing better. Self-Sabotage Negative self-talk is like having a debilitating disease that you don’t know you have. It eats you from the inside and affects how you see yourself, the abilities that you have and how you project yourself into the world. How do you talk to yourself? What messages are you sending internally? Pay close attention to these messages because they shape your thoughts, your beliefs and your mindset. They greatly influence the words you say to the world, the way you communicate your value, and the relationships and the company you choose to keep. Every time you’re about to make a decision, whether trivial or important, ask yourself: am I doing this for me? Is this truly good for me? Do I want this? Do I deserve this? Is this getting me closer to my goal? Fear of failure The new year is literally the start of something new. It holds a promise that you can try again, and this time, it will be better. Only you have the power to turn that promise into a reality by actually trying, or trying again. How can you try, or try again, if you are immobilized by your fear of failure? Gather your strengths, capitalize on your aces and identify your weak points but do not ignore your fear. Use it, speak to it, ask it why, and use it as fuel to your fire. Your fear is there for a reason so use it to your advantage. What are you afraid of? What can you do to prepare and plan? Ditch these toxic things and leave them in 2020. Start your year with positivity and take stock of all the good things to add more pep in your step. 2021 is upon you, go ahead and get started! Hero Image by Kai Pilger on Unsplash
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3 Tips To More Meaningful Relationships in 2021 (Part 6 of 6)
Just a few short days to go before 2021, everyone you know including yourself are getting ready to get up and leave to hopefully head to better days. This is the last instalment of the “6-Part Level Up Series”, we’ve talked about your nutrition, your productivity, your mental health and your career. Only the last one remains: your relationships. Susan Pinker, in a TED Talk she gave last 2017, said that in a small island in Italy, there lives a handful of centenarians whose secret to living well over a hundred years is social interaction and the positive effects that comes off of it. According to her, “social isolation is the public health risk of our time”. Fast forward to this year’s pandemic, you are now told to limit your interaction with people and practice “social distancing” because it will literally save your life and that of others. The irony, right? Everyone wants to live longer, but given the changing landscape - with social distancing and discouraged in-person interactions, how do we close the gap? How do we improve our relationships as we move closer to 2021? Here are 5 thoughts you can start to ponder on: Aim for quality over quantity Let’s do one very simple exercise; pick one social media platform that you most regularly use. Say, for example, Facebook. Go to your friends’ list and see how many Facebook friends you have. From that number, how many do you actually know in real life? From that number, how many have you actually spoken to or chatted with? From that number, how many would you actually say you’re friends with? And finally, how many of those “friends” would you actually call to share good/bad news with? At this point in your life, you may have already come across a lot of people with whom you have built different levels of relationship with. Some may have continued to keep in touch with you through the years and despite the distance, while some have drifted away from you due to life and everything else in between. They’re just there in your friends’ list, occasionally commenting and liking your photos and posts and you only remember to send an online birthday greeting because of a Facebook reminder. For 2021, try to “declutter” your online friends’ list so you can free up the virtual space for people who you really, genuinely want to hear from and want to be updated about. Don’t let your timeline get flooded by posts of people who only make you say “ugh” every time you see an update from them. Quality should always trump quantity, when it comes to friendships and meaningful connections. You don’t even have to unfriend them if you don’t want to risk hurting their feelings, just hit the “unfollow” button and you’re all set. Surround yourself with people who are lovingly honest and lift you up Almost everyone has that one friend who almost always has one (or more) negative thing to say about anything or anyone. You’d like to think (and hope) that they mean well but they always just manage to send a rain cloud all over your parade. Sometimes you ask yourself, “why am I even friends with this person??” and you just get lost on a reason why. They may be an old friend who seemed to be there all your life and a bit difficult to shake off already, or they can be a relative whose feelings will get hurt if you call them out. For 2021, go through the people in your life with a fine-toothed comb and really see if you’ve been keeping people like this for company. Think about how many self-doubt sessions they’ve let you spiralled into, or how many of your accomplishments they’ve managed to belittle. Is this really the kind of people you want to spend your time with? The kind of people you’d want to make an effort for? The kind of thoughts you want to influence you? If your answer is no, then it’s time to keep your distance, limit your interactions, and let life run its course. As you continue to find ways to improve yourself and your life, try to spend time with people who bring out the best in you - who lets you believe in yourself and strengthens your resolve. These people won’t lie to you when you’ve done something wrong, but when they call you out, you’ll know that they come from a place of love and concern. Make digital connections meaningful You may very well agree that nothing beats face-to-face interaction, however, given the current circumstances, it may not be a healthy option to interact in person with a large number of people just yet. While waiting for things to normalize so more people can go out and have face-to-face meals with actual people you only see through their online avatars, try to make do with what you have. Since almost every one of your friends has Facebook or Instagram (or any social media sharing site), why not make the most out if it? Don’t stop with just “liking” a friend’s post, make the connection more meaningful by asking them how they are, how they’ve been doing and using the topic they posted as a jump-off point for a more in-depth conversation privately. Check-in with people and see how they are doing, you might be surprised with the kind of conversations you can have just by asking people how they’ve been. Social media, although sometimes painted as the bad guy, has its benefits - it allows people to connect, share and it is a platform for conversations and information. When you’ve freed your virtual space from connections you don’t really care for and all that’s left are people who are important to you, watch how your use and perception of social media change. In areas where face-to-face interactions are still discouraged, host digital “movie nights” with friends or organize online game and quiz nights for people close to you as an online alternative to “hanging out”. It may not be the same as chatting over a few beers in your local bar, but it might just bridge that social interaction craving you’ve been having, if only for the time being. You have to remember that like anything alive, your relationships need nurturing for it to grow. This nurturing requires effort, and this effort has to be mutual. The people you want in your life should want you in theirs as well. While you make an effort to strengthen your side of things, remember that it has to be reciprocated for it to work. No man is an island, so they say. And while you may have moments in your life when you just want to be alone with your thoughts, you’ll always have moments when you want someone to be there. Life becomes infinitely easier when you know someone has your back. It’s up to you to make space for them in your life. 2021 is ready, and with your mindset game strong, so are you. What are you waiting for? Hero Image by Priscilla Du Preez on Unsplash
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5 Tips to a Better Mental Health (Part 3 of 6)
In recent years, the issue of mental health has been given the spotlight and the importance that it deserves. Now more than ever, a lot of people, from companies, to international institutions and individuals from different age groups are understanding the importance of mental health and taking an active stance in taking care of it, and rightly so. Why do you need to take care of your mental health? Mental health is defined as “the state of successful performance of mental function”. Optimal mental health leads to a ton of benefits - a healthy and productive individual, enriching interpersonal relationships, and the ability to adapt to life’s situations - good, bad and worst. Your mental health should be a priority because it has a lot to do with the way you feel, the way you think, and the way you think of yourself and of others. “Focusing on mental health” shouldn’t be limited to going on retreats and “wellness weekends” every now and then anymore, rather it should become more of the little things that you do for yourself on a regular basis that accumulate and provide you with a sense of purpose and security. Although there still remains the stigma on mental health issues, every person wanting to learn more about how to focus on his/her mental health is a huge step in the right direction. How can you take better care of your mental health in 2021? Here are 5 easy ways you can start with: Commit to doing 1 act of self-care DAILY Knowing and being okay with the fact that you need to take care of yourself is important. It’s not about being selfish or being oblivious to other people’s needs; it’s about you taking time to work on yourself and making sure that you’re okay so you can be there for others. Instead of seeing self-care as “me first”, think of it as “me too”. As much as you try to downplay it, how can you be a source of joy and happiness for others if you’re broken and empty on the inside? Remember to take time for yourself each day and do something that you genuinely love and enjoy. A warm bath at the end of a long day, a basketball game with friends, a nice nap, a spa day at the end of a productive week, or a few minutes of calm and clarity through meditation before you start your day. You can even set aside time to do that hobby you’ve always wanted to try! You can also take a few minutes at the end of your day to recall the things you are grateful for. Free mobile apps like this and this make it convenient for you to list down the things you’re grateful for. Habits like this shift your mindset and let you strike a balance between the good things from within and the bad things from without. Disconnect to connect Social media has a lot of benefits; it allows people to connect with others and bridges that physical gap by providing a virtual bridge. However, social media can also be detrimental to your mental health, especially if left unchecked. For some people, especially younger ones, the use of social media went from being optional to being “virtually mandatory”. A quick scroll through your Instagram feed can distort your sense of self because all you can see is a fake version of what other people’s realities are. For the sake of your mental health, be aware of your bad phone habits and take control of them! Try to limit social media use to a few hours a day and set “phone-free” zones in your house and make sure everyone follows it. When things become better pandemic-wise, use such time to physically spend time with friends and loved ones. Take a moment to connect with nature Regardless if you’re an outdoor type of person or you prefer to stay at home and indoors, nature can do a lot for your mental health. More and more research suggests that spending time with nature can be an amazing boost for your mental health, in fact, just 10 minutes of looking at or being in nature can already reduce your stress levels! If it’s allowed in your area, dedicate at least 10 to 30 minutes of your day being in and with nature like taking a stroll in a nearby park, or soaking in the sunshine in your porch. You can even organize a hike for you and your friends. You don’t need an entire garden or forest to “be with nature”, even a tiny houseplant or a patch of flowers at home will do. Seek help when you need it It’s high time that you understand that seeking help is not a sign of weakness, but rather a sign of strength. If you’re okay when people who want to get better at sports get coaches who teach them ways to improve their skills and performance, then it shouldn’t be any different with people who want to get professional advice to help them with their mental health. Opening up to someone, may it be a close friend or a professional, can help lift the weight off your shoulder should you need help with it. These people, because they have your best interest in mind, can give you a new perspective on things which may help you make better sense of what’s happening. Start today How many times have you postponed “you” because you’re needed by someone else or somewhere else? For 2021, no more dilly-dallying and no more “reserving this for later”. You’ve taken well enough screenshots of things you want to do and try for yourself and it’s time to make them happen. Take them out of your gallery and set those things into action. Don’t wait until you’re in a mental health crisis before you realize that you need to take action. Each day that you invest in yourself is another day that your future self will thank you for. In 2021, keep in mind that “doing your best” shouldn’t mean driving yourself to the point of mental exhaustion. Be kinder to yourself and acknowledge your strengths and your wins. Be your own cheerleader and supporter rather than your worst critic. Head off to 2021 knowing that you’re ready because you’ve got your back. That’s it for part 3, see you in part 4! Hero Image by Tim Mossholder on Unsplash
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3 Things that 2020 has (hopefully) taught you
You are almost to the end of this indescribably unpredictable year that is 2020. All year round, just when you think you’ve had the worst ever, this “absolutely no one’s favorite year” will hit you with just one more of its finest. When you look back on the year that was, you think to yourself “what in the world just happened?!”. It’s almost as if it passed you by in a blink of an eye yet so many things changed. That nagging feeling that you’re waking up to the set of every dystopian movie you’ve ever watched, or that hollow pit in your stomach every time you see the news and something more horrible than the last happened, are only among the things you’re really not looking forward to anymore. But hey, you made it! Bruised, shaken and a little broken, maybe? But an amazing survivor nonetheless! You won’t challenge this year (and all the coming years) to “bring it on” or “come at me, see what happens” but you already know you’re stronger than you ever gave yourself credit for and you could probably survive a zombie apocalypse if the world ever comes to that (not that we’re giving 2020 any more ideas). Before you go marching into the next year with your head held high, you might want to take stock of what happened and pause what lessons you can take with you as you move forward. No matter how cruel 2020 has been for a lot of people, it can’t be denied that it did teach you a lot of invaluable lessons that you probably would not have learned had you been living in your comfort zone all this time. Health is indeed wealth (mental and physical) This is probably one of the oldest and most used cliches in the book, but 2020 taught you that this is absolutely true. How many times did a common cold or a cough paranoid the living daylights out of you this past year? Didn’t you just finish that bottle of multivitamins in your counter that would have probably just expired had it been any other year? An increasing number of people’s opinions on wellness and nutrition has shifted during the pandemic and are now taking their overall well being seriously. You were somehow forced to revisit what food and drinks you’ve been putting in your body this whole time and made some changes around how and what you eat. Because of the sudden surplus of time in your hands, you’ve finally had the time to be physically active through home workouts online. You’ve also learned that your mental health is and should be a priority. Everything starts with the mindset and it’s an essential ingredient to everything you want to happen in your life. Toxic positivity is a real thing and hopefully, you know better than to feel forced to act and be okay if you’re not. You’re aware that you can’t give from an empty cup, and you know full well that every good deed starts from yourself. It’s okay to slow down sometimes Who would have thought the world would go on lockdown? Seriously. The most recent historical example similar to what the world has just experienced happened in 1918 during the 1918 flu epidemic. No one from today’s generation ever imagined that huge establishments will close down, countries will seal its borders, people will be forced to work from home, and everyone will be asked to wear masks outside! But, because of this situation, almost everyone was forced to “slow down” and take a break. You no longer need to rush to the metro or the bus station to catch the route going to school or to work. You no longer need to rush to meetings or travel for conferences and engagements. Suddenly, and probably for the first time for some people, you had time to be alone with your thoughts and reflect on the things happening around you. You finally had time to actually sit down, close your eyes in the morning, enjoy a hot cup of coffee and meditate before you start your day. Hopefully, even if things normalize slowly, you no longer need to go back to the old “always-on-the-go” you. Boundaries are important, therefore must be set and strictly observed in both your personal and professional life. You’re (so much) stronger than you think If there’s only one thing that 2020 should have taught you, it should be this - you are here, you have made it and you are definitely stronger than you think. The fact that you’re there reading this article is already a testament to that. Did you ever think you’d survive everything you’ve just survived? Well, guess what? Even if you are your greatest critic and you bet against yourself in the beginning, it doesn’t matter. Because you’ve proven to yourself, in more ways than one, that “what doesn’t kill you only makes you stronger”. So go ahead and give yourself a nice pat on the back and say “good job bud, always knew you’d make it”. You are a winner in every sense of the word, and this is only the beginning. 2020 is a force to reckon with, no one would dare deny that. It shook you and challenged you but hopefully pointed you towards the right direction. In 2021, make hugs count, conversations more meaningful, connections more authentic and adventures more worthwhile. You already know what you’re made of, what you’re capable of and what matters. What else is stopping you? Head off to 2021 with your head held high and your mindset game strong. This next year is going to be another opportunity to reach for that dream, work on that goal, and make it happen. Hero Image by Oleksandra Ivleva on Unsplash
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5 Reasons Why You Should Meditate Daily
The mind is a complicated place. It is a haven for the good stuff like dreams, aspirations and visions. But sometimes (or most of the time, for some people), it can also be a space for negative stuff like anxiety, worry and stress. As if the world isn’t packed by enough stress-inducing events like adulthood, along came COVID-19. In a study done this year, 55% of Americans said that they are more stressed now and this is largely because of the pandemic. Given the circumstances, who wouldn’t be? Our minds are already loaded with stuff that doesn’t spark joy way more than Marie Kondo can hope to declutter. Is there a way to quiet down the noise and achieve inner peace? The answer is quite simple: meditation. Meditation is the process of training your mind to have the ability to focus and increase your awareness of yourself and your surroundings. It is an ancient practice that has gained popularity in recent years because of its effects on a person's overall well being. Why should you incorporate meditation in your daily routine? Here are 5 reasons why: Promotes better emotional health Stressors are inevitable. It’s pointless to even think about removing them from your life because it’s something you can never have control over. What you do have control over is the way you respond to them and process them. When you meditate, you center your thoughts into becoming more self-aware, you redirect your thoughts from a place of worrying to a place of being at peace with what’s happening around you. The less you worry about something, the less anxious you become. The less mind space you dedicate to these thoughts, the more space you have for positive thoughts such as a positive outlook in life. Helps manage symptoms of certain diseases There’s a growing number of research that supports the health advantages of meditation. While more research is needed to pinpoint these specific benefits, some research suggests that meditation can help manage symptoms of certain diseases like asthma, chronic pain, irritable bowel syndrome, high blood pressure and heart disease. It is true that meditation is not an alternative to the medicines administered to counter these diseases, but it can be a useful complement. Improves sleep Sleep is one of the body’s most important defenses against diseases. A lot of the body’s most important biological processes happen during sleep. However, it’s hard to sleep when your mind is overloaded with anxiety, stress and worries. What’s going to happen tomorrow? What if I don’t remember everything that I’ve just studied? When am I going to get a job? All these concerns, while valid and sometimes true causes for worry, hinder you from getting a restful and good night’s sleep which turns everything into a vicious cycle. You worry, you can’t sleep, you don’t do well during the day which makes you worry even more. By meditating, you rid yourself little by little of these anxieties, you free your mind of worries, making it easier for you to power down at the end of a tiring day. Helps open new perspectives When things become heated and difficult and you feel like there’s no other explanation or a way out of something, doesn’t it always help to step out, relax and get some air to clear your head so you can think clearer? The same thing happens when you go in and meditate. You declutter your mind and free up the space otherwise occupied by unhelpful thoughts and limiting beliefs. Through meditation, you will have the ability to see a situation from a different angle - something you wouldn’t be able to do had you not allowed your mindset to shift. Convenient, Accessible and Free You don’t need fancy equipment when you meditate. All you need is yourself, an area where you can be comfortable, and your willingness to let go. You don’t even have to spend anything! It also doesn’t need to be time consuming and does not usually need a lot of preparation time unlike most hobbies. Dedicate a particular time in your day when you can meditate - it can be when you wake up, during lunch hour or right before you go to sleep. Consistency is important in building a habit so try as much as you can to meditate during allotted time. Try doing it for a few minutes first, then gradually increase the duration as you become more comfortable in the habit. Inner peace, or peace of mind, Is the state of having mental and spiritual calmness in the face of stress. The operative phrase there is “in the face of stress”, because let’s face it, stress is here and it will still be here even if we’re long gone. The only thing we can do is to navigate around it and equip ourselves with the right tools like meditation so we can show up and do more. Hero Image by Jared Rice on Unsplash.
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6 Reasons Why You Should Chew Gum
We think we know a lot about gums, but what do we really know about gums? And what else don’t we know? Gums go way back, from tree barks to spruce tree resins, to the shape and form that we know gums today, it has evolved and adapted to the way we live and the way we move. From our childhood, we know that gums (or bubble gums) are these sugary, tasty confections our moms warn us not to eat too much of lest we run the risk of having a toothache. But now, gums are no longer confined to being just a sweet childhood treat, it has evolved into something that is functional and practical - a tool that we can use to do more. What else don’t we know about gums? Here are some seriously amazing reasons why you should include gum in your daily routine: 1. Reduces Stress This study wanted to find out if there is a correlation between chewing gum and reducing stress and guess what, there absolutely is! The first group of participants who chewed gum recorded reduced levels of stress while the second group who abstained from chewing gum recorded higher levels of stress-specific emotions like feeling tense. The next time you’re in for something stressful like presenting a business pitch or meeting the “parents” for the first time, grab a pack of gum and chew the stress away! 2. Improves Mood and Increases Alertness A study done to determine whether chewing gum has effects on mood and alertness actually proved that chewing gum is associated with improved alertness, and a more positive mood. Reaction times are also shorter even in more difficult tasks. The associated jaw movement was also linked to increased brain activity and reduced sleepiness. If you’re training for a sport and you need to be alert or you just need a quick mood boost on hump day, chewing a gum might just do the trick for you. 3. Improves Memory Chewing gum is also linked to better memory. As you chew, your heart rate increases which improves the delivery of oxygen in your brain. This becomes a potential enhancer to brain functions which leads to better memory and retention. If you’re preparing for an important business presentation or you’re studying for an exam, include a pack of gum in your preparation so you can remember the information better. 4. Burns Calories and Helps in Weight Loss Cravings, also known as your diet’s arch nemesis, is the one thing (okay, maybe 1 of 3) that stands between you and the body you’ve always wanted. How many times have you woken up in the middle of the night wanting a chocolate chip cookie, a bag of chips, or a slice of pizza? Reaching for a sugar free gum instead of sugary treats can help you ease these cravings and “signal” your brain into feeling full and satisfied. When you add the number of calories you saved yourself from to the number of calories you burn from the actual gum chewing, you might find yourself closer to your healthier weight goal. 5. Improves Oral Health and Hygiene Aside from the obvious benefit of keeping your breath fresh in time for that kiss, or preventing the person you’re talking to from “knowing” what you had for lunch, chewing gum has a lot of oral health and hygiene benefits. According to the American Dental Association (ADA), the physical act of chewing gum increases the amount of saliva in the mouth. This increased production helps neutralize the acid derived from food and reduces plaque which ultimately reduces tooth decay. Chewing gum (the minty kind) may not be recommended to replace regular brushing and flossing but it can certainly prove useful and handy in some situations. Make sure to keep a pack in handy, you’ll never know when a minty fresh breath can save you from an embarrassing situation 6. Fights Nausea and Motion Sickness Chewing gums can also help you fight nausea and motion sickness. Buccal absorption is 5x faster than drinking and swallowing so you can feel the effects faster than orally taken medicines. It’s also convenient to get and relatively less expensive than over the counter or prescription medicines. If you’re going on a road trip, a flight or a cruise, make sure to include a pack of sugar-free gum in your travel must-haves. If you are a pregnant woman who suffers from morning sickness, chewing a sugar-free gum may also help bring a feeling of normalcy into your routine. As with everything, it’s always best to check with your trusted medical professional to make sure that this is safe for you. Think about it, If you can get these amazingly mind blowing benefits from chewing gum, imagine how extra awesome it will be if the gum you’re chewing is packed with thoughtfully curated ingredients designed to boost your energy, drive your performance and enhance your focus? Oh, the possibilities! So go ahead, grab that gum, and do more.
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Quit These 5 Phone Habits To Destress and Focus
An average American spends about 5.4 hours per day on their phone, the majority of which is spent browsing social media sites. To put this in perspective, it’s equivalent to more or less 3 movies, give or take your entire work day minus the meal and bathroom breaks that you take, and the time it will take you to make a slow-cooker pot roast. When we look at it that way, it doesn’t seem a lot. No big deal. But if you multiply that number and compute how many actual hours you spend with your head buried in that tiny little screen over a certain period of time, the answer will probably blow your mind. As useful as smartphones are, did you ever feel that you’re becoming too dependent on it? At some point you feel incapable without it? On the flip side, whenever you do have your phone, and you’ve spent so much time being on it, you end up losing your focus and feeling stressed out? The truth is, you’re not alone. If you’ve accepted the fact that your phone usage is actually stressing you out and you want to make a change, good for you! Here are some phone habits you can start quitting today: 1. Using your phone while driving Obviously? Using your phone endangers you, the people in the car with you, the people on the streets minding their own business and other drivers on the road! Whoever is calling or texting - your partner, your parents, the guy you have a crush on, or even your boss, they’re not more important than your life, or the lives and safety of people you’re putting in harm’s way if you so much as take your eyes away from the road for one second. The National Highway Traffic Safety Administration (NHTSA) relates that in 2018 alone, a total of 2,841 lives were killed due to “distracted driving”. Texting, according to them, is the most alarming distraction of all. There is no negotiation and there is no ifs nor buts, do not use your phone while driving. It will not just save you stress and make you focused, it will save your life and that of others. 2. Mindless browsing Most of the time, it’s a cycle. You sit on your couch with the intention of reading a nice book while drinking a warm cup of tea, then you hear your phone’s notification. You think to yourself, “oh, this friend hasn’t posted a story in a while, let me go check it out”. You check the story and before you know it, something interesting catches your eye and down the rabbit hole of “suggested videos” you go. You sat there for 2 hrs mindlessly browsing while your book remained unread and your tea had gone cold. This cycle affects your state of mind in more ways than you care to admit. For one, you robbed yourself of the knowledge and experience that your book could have given you. Second, you end up feeling stressed out because “why in the world are the lives of these people look so much better than mine?!”. The next time you feel like grabbing your phone to look at more shopping sales to buy clothes you’re never going to wear or go on stalker mode to look at profiles of people you actually hate in real life, don’t. Breathe in and out and catch yourself before you go spiraling down. Phone apps and settings can only inform you how much time you spend on your phone, the action and the decision to put the phone down is on you. 3. Checking your phone AS SOON as you wake up Raise your hand if you’re guilty of this. Majority of people are, and some would even ask “well, what’s wrong with that?!”. What’s wrong with that is you’re opening yourself up to anxiety and stress at the start of your day! Having just woken up, you do not have the mental space needed to deal with these things yet. Seeing these things before you even get the chance to look yourself in the mirror and tell yourself how awesome you look will set your day to a bad start. If you must set an alarm, try using a real clock instead of your phone. If you’re brave enough and ready to get your phone distancing discipline to another level, don’t bring your phone into the bedroom. 4. Having TOO many apps you don’t use Look at your phone and count how many apps you use. Then look at them again and count how many you actually use regularly? Do you really need that many photo editing/shopping/delivery apps? The more apps you have, the more reason you have to unlock your phone every 10 seconds and the more reason you won’t be able to focus on the apps that are really helping you become more efficient and productive. 5. Taking photos of everything and posting everything online Having a phone makes most things easy, especially taking photos and updating your social media status. It’s okay if you’re fond of taking selfies, food photos and all that stuff. It only becomes a problem if you take hundreds of mirror selfies and post them all in an album called “Me” or you refuse to let people eat unless you have taken a photo of the food from all possible angles. Do yourself (and others) a favor and don’t do that. There is definitely so much more interesting about you and a selfie won’t probably give that justice. It’s also fine if you post what book you’re reading or you post about this exciting place you’ve visited. In some way, those posts may have enriched the life of the person who read it. The problem happens if you start airing your dirty laundry on social media, all for everyone to see and speculate about. Your problems, personal or otherwise, should be shared with people whom you personally know and care for you, not to your thousands of Facebook friends. In conclusion, smartphones (unlike Skynet) are not the enemy. They’re created to make our lives easier, more efficient, more fun and entertaining. It’s true that these phone companies and app developers do everything they can in their power to entice you into using your phones more often, but the decision to do such is, and has always been with you. Smartphones can only make you lose focus as long as you allow it to. If your mindset is all about taking control of your life and not allowing yourself to be stressed with what you see on that tiny screen, then so should it be. Hero Image by Rob Hampson on Unsplash.
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