mindful living

Start the New Year Right: Intentional Acts for Eye & Brain Health, Energy, and Sleep

This content was written in partnership with OmniActive Health Technologies for its “Lutein for Every Age” initiative, a consumer awareness initiative with the goal of educating people on the importance of lutein for eye health throughout life. It’s January, and we’re all about that fresh start energy. There’s just something about the new year that makes us all want to do better in all areas of life, especially our wellness. This year let’s skip the over-the-top resolutions and focus on intentional acts and goals that are meaningful, doable, and at the same, downright transformative. A focus on eye and brain health, energy, and sleep—may be the trifecta to feeling your best this year—and a great place to start a new year wellness journey. Why? Achieving progress and benefits in these areas can actually be enjoyable (and tasty!) with the right recipes (and products). Let’s dig into specific health goals for each of these areas of focus, why they matter and how to crush them with ease. Goal number 1: Prioritize Eye & Brain Health Why It Matters:Your eyes and brain are the ultimate multitaskers, whether you’re hustling through work, scrolling your feed, or sharing laughs with your favorite people. Eye health and brain health are synergistic. Think gut-brain axis. There is an eye-brain axis, and if you notice issues with vision, it may be a sign that something is going on in the brain. If you care about your eye and brain health, you’re not alone. A recent survey conducted by OmniActive Health Technologies (I’m a nutritional advisor to the company) found that 76% of people prioritize eye health and 80% value cognitive health. One of the easiest ways to care for your eyes and brain this year is to incorporate the nutrients lutein and zeaxanthin; they’re your secret weapons. These nutrients act as antioxidants to not only help shield your eyes from blue light but also support memory and focus. But here’s the thing: the body cannot make macular carotenoids, so dietary intake (or supplementation) is the only way to get beneficial amounts. Think of lutein and zeaxanthin as your natural vision and brain protectors—good for everyone in the family, from the youngest to the wisest. Here are a couple of delicious ways to get your lutein and zeaxanthin in: When shopping for supplements, look for Lutemax 2020 or Lutemax Kids on the label. They’re formulated to deliver that lutein goodness for healthier vision and sharper focus. Check out Lutein for Every Age for more expert insights on eye and brain health and how lutein and zeaxanthin work to support eye health and cognition. Goal number 2: Boost Your Energy Why It Matters:Let’s face it: consistent energy is key to tackling everything from your morning workout to after-school carpool—and still having the mojo for a little “me time.” In the same OmniActive survey 81% of people said that they value steady energy, and 69% say it impacts their mood. Makes sense to us. How much better is everything when you feel more alive? There’s no better reason to fuel your body smarter than to beat the afternoon energy crashes. Nutrition is a game-changer here, helping you stay energized and focused throughout the day. To get you started, aim to do these few things: 1) Start the day with a breakfast of whole real foods to lay a good foundation for the entire day, 2) continue to eat whole real foods consistently throughout the day that provide fiber, protein and healthy fats, 3) stay adequately hydrated and 4) minimize highly packaged processed foods and sugar. This is a great way to ensure proper blood sugar control and steady energy. Here are some delicious ways to keep your energy up: If you’re still in need of a little boost or mental energy, look for supplements or ready-to-made drinks featuring enXtra. enXtra is a caffeine-free ingredient that can help you power through your day without the crash often experienced when consuming caffeine. It has been shown to increase alertness, focus and attention. Goal number 3: Improve Your Sleep Why It Matters:Sleep is a pillar of a Nutritious Life for good reason. Sleep is critical to brain function, immune health, and heart health. And, there is a direct link between inadequate hours of sleep and being overweight and obese. Seventy-eight percent of people prioritize better sleep, yet it’s still something many of us struggle with achieving. Research shows that sleeping only 4 hours per night for 2 nights causes leptin, the satisfaction hormone that tells your body to stop eating, to drop 18%. And levels of ghrelin, the hunger hormone that says “eat more,” to jump 28%. There’s a reason you can’t stop chowing after pulling an all-nighter. Stress, screens, and busy schedules can all wreak havoc on our sleep cycles. This year, give yourself a real bedtime and stick to it, ditch the screens at least 30 minutes prior to going to bed and focus on nighttime eating and drinking habits that support your sleep. Nighttime foods and drinks to help you sleep better: View this post on Instagram A post shared by Nutritious Life | Founded by Keri Glassman (@nutritiouslifeofficial) If you still need help, botanical ingredients such as Sleeproot can help. This low-dose valerian extract can be a game-changer for better sleep hygiene. Recent research suggests that those who took Sleeproot significantly increased actual sleep time and fell asleep faster. This year, let’s focus on these intentional shifts that make us feel sharp, focused and energized. Prioritizing eye and brain health, maintaining steady energy, and improving sleep are key. With simple lifestyle shifts and a little support from the right products, these goals are absolutely within reach. Check out Lutein for Every Age for more expert advice, recipes, and inspiration. Cheers to your healthiest, most energized year yet! (Image: Unsplash)

How to Practice Self-Love Like You Mean It

Have the concept of practicing self-love ever crossed your mind? The concept may seem silly and even a bit self-indulgent at first, especially if you’re constantly doting on everyone else. Why is it that we have such an easy time showing tenderness to our children, partners, and friends, but when it comes to ourselves, it feels foreign? The following self-love techniques are attainable, affordable, and will help foster a positive relationship between you and, well, you. 6 Self-Love Techniques Squash Negative Self-Talk Take note of harmful thought patterns that may be limiting your potential. Think of your inner voice as your inner child—speak to it kindly! Daily affirmations and journaling are great tools to help with this. Prioritize Your Health This means nourishing your body with healthy, energy-boosting foods, making regular time for physical activity (whatever that means to you), getting enough sleep, building white space into your day, and any other actions that support your mental and physical well-being. Set Boundaries Whether at the office, with extended family, or between you and the six hours you spent scrolling on TikTok last night, setting boundaries is a way to maintain healthy relationships and preserve your sanity. (Say, for example, your boss is texting you on the weekend. Boundary-setting would be telling him or her that they can no longer text you outside of normal business hours.) Although setting boundaries can be awkward at first, it’s worth it in the long run. Make Time for Self-Care Self-care is a crucial part of loving yourself. Making time for self-care means that we think we are worthy of love, attention and TLC. Try to set aside time in your schedule to do things that make you happy, even if it’s something as simple as going for a walk or baking a pie. Show Yourself Compassion Ditch the perfection mentality (it’s the enemy of self-love), and realize that you’re human and you’re going to make mistakes. It’s important to get comfortable with that notion and change the way you react to them when they happen. Instead of interpreting mistakes as a sign that you’re a failure, view them as an opportunity to learn and grow. Practice Authenticity Don’t hide the parts of you that are messy and imperfect, embarrassing or shameful. Don’t fear the judgment of others (it says nothing about you and a whole lot about them). The only person you need to please is yourself. So live your life full out. Be unapologetically and authentically you. (Photo: Shutterstock)

3 Tips to Embrace the Power of Saying “No”

Some of the most successful people in the world say no to most things.

Give Yourself the Gift of Self-Love and Care This Season

They say the holidays are the most wonderful time of the year, but sometimes that stretch from Thanksgiving to New Years can feel seriously hectic. Whether you’re a mom scrambling to pick up presents for the kids, or a single 20-something just trying to survive cuffing season, there’s a good chance you may feel depleted come Jan. 1. But here’s the thing: Your needs matter, even during the “giving season.” Here are five simple ways to practice self-care (what Nutritious Life refers to as nurture yourself) during the holidays. Because, well, you deserve it. 5 Simple Ways to Practice Self-Care Say ‘No’ to What Doesn’t Serve You Sometimes the best thing you can do for yourself is to simply say ‘no.’ Whether it’s politely declining that second piece of pie your aunt is pushing on you or skipping a happy hour you have zero interest in attending, tuning in to your needs is a critical component of self-care. TIP: Brainstorm a few phrases you can lean on when you’re looking to opt out of social pressure this season. For example: “Your pie was delicious, but I know my body will feel best if I stick with one slice. Thank you for offering!” Or: “Happy hour sounds awesome, but I’m feeling a bit run down today. I’ll catch the next one when I’m feeling more energized and can really enjoy it!” Gift Yourself Something Special There’s a lot to be said for giving to others, but sometimes it’s extra nice to treat yourself to something special as well. Consider it a warm self-love hug. TIP: Opt for a gift that supports your self-care goals, like working on your mindfulness or upgrading your skincare routine. Here are a few picks we’re loving this year. This 5-Minute Journal that helps you set intentions for the day OneSkin is oh-so-worth the splurge. Use code KERI for 15% off your first purchase. Wake up to coffee shop-worthy turmeric lattes at home with this handheld milk frother that’s easy to use and affordable Get Grateful Every. Single. Day. Research shows that practicing gratitude can improve mental health by prompting us to focus on the positive, per UC Berkeley. While the best benefits follow from expressing gratitude to others, jotting down something you’re grateful for every day can also lead to a more positive outlook on life. TIP: Practice gratitude every day of the holiday season by writing down one or two things for which you are thankful right before bed. Bonus points if you write a letter of gratitude to someone you know, like a coworker, your doorman or the local barista. They’ll feel appreciated and you’ll feel fulfilled knowing you brought them good vibes. Take Shortcuts Yep, you read that right. Sometimes taking a shortcut is the best thing you can do for your mental health. If you’re feeling overwhelmed, know that it’s a-ok to simplify things. TIP: Go ahead and buy a prepared turkey instead of making your own from scratch or send a thank you email (or electronic gratitude note!) instead of a handwritten one. The sentiment is the same and it’ll streamline your to-do list. Commit to One Healthy Habit—All Season Long Ever feel like you need to hit every one of your health goals in order for you to feel like you’re doing enough? Scratch that mentality! So many of us bid our wellness habits farewell until Jan. 1 because we feel like we can’t keep them up over the holidays. News flash: No one has time to hit the gym, meditate and meal prep all while buying gifts, volunteering and hosting family over the holidays. TIP: Instead of ditching it all, commit to one or two health habits that are easy enough to maintain, even on the busiest days of the holiday season. Maybe it’s drinking half of your weight in ounces of water and taking your multivitamin every day. The bottom line: Choose something simple that’ll help you feel nourished—without stressing you out. Give Yourself the Gift of a New Wellness Career Passionate about nutrition and wellness? Our Become a Nutrition Coach certification course gives you a solid foundation in nutrition science, plus techniques for coaching clients so you can share your knowledge and earn an income. It’s the perfect way to inspire the next generation of healthier people all across the globe. (Or, you can use the information for your own health journey or to enhance a wellness business you already have.) Request a sneak peek of the Become a Nutrition Coach program and see how you can put your passion for wellness to work. (Images: Shutterstock)

End Anxiety, Beat Burnout and Boost Energy — A Blueprint by Top Holistic Doc Robin Berzin

If you’re a woman looking to beat burnout, end anxiety or boost your energy, Dr. Robin Berzin, MD, has a blueprint for you. Dr. Berzin is a physician and the Founder and CEO of Parsley Health, America’s leading holistic medical practice designed to help women overcome chronic conditions. Her new book, State Change, is out now. We recently caught up with Dr. Berzin to talk about her book and how she has made it her mission to help shine the light on all the intricacies of women’s health and the interconnectedness of mental well-being and its physical barriers. Dr. Berzin offers a path forward, and a call to action for women to take control of their health and to dispel the myth so often heard by many suffering from mysterious and/or chronic ailments that it’s “all in your head.” Read on to learn more about the premise of Dr. Berzin’s new book, the “state change” that those who are chronically ill can achieve, her 30-day plan to beat burnout, end anxiety and boost energy and more. 4 Questions for Dr. Robin Berzin, MD, author of ‘State Change’ Q. Can you talk about the premise of your new book, “State Change”? Are issues such as IBS, autoimmune disease, weight gain and hormonal imbalances purely physical? A. Too often, conventional medicine treats the body as separate from the mind–leaving physical health to primary care doctors and mental health to psychiatrists and psychologists. However, science shows that issues like IBS affect neurotransmitter production, autoimmune diseases are intricately linked to inflammation that can increase the risk of depression, and hormonal or blood sugar imbalances can leave our moods jumping and dipping like a ship caught in a storm. The hidden truth is that physical culprits often masquerade as burnout, depression, anxiety, stress, and persistent fatigue. And that is the premise of State Change. It’s a book that shines a light on the path to overcoming the physical barriers to peak mental health. Q. In “State Change,” you flip the script on the mind-body connection and place one philosophy at the heart of patient care: Peak mental health starts in the body. Can you explain what you mean by that? A. When I say, “peak mental health starts in the body,” I mean that there may be things going on physically that are sabotaging your best efforts to feel mentally well. And until we address them, it’s like trying to climb Everest without first getting to basecamp. When we feel like crap, we’re too often told our symptoms are “all in our heads.” But this isn’t true. My patient Sam was in her late 40s when she came to me. She was experiencing chronic fatigue, brain fog, weight gain and mood swings. She felt like crap. But her previous doctors insisted it was “all in her head” and a result of her age. I knew we had to look deeper, so we ran more advanced diagnostic tests and found out that Sam had an undiagnosed thyroid condition: Hashimoto’s. No amount of caffeine or mood stabilizers would have resolved Sam’s symptoms. To support her mental health, she needed to take steps to transform her physical health. This included supporting her thyroid and removing inflammatory foods, such as wheat and sugar, that trigger her condition. In the end, the key to unlocking Sam’s mental health was a simple blood test. And everyone, particularly women who have been dismissed by their doctors, need to know that when they’re suffering like Sam, it’s definitely not all in their heads. Q. What about people who are chronically ill. It’s true that after feeling bad for a while, you start to forget what feeling good even feels like. “Bad” starts to feel normal. So, what’s the first step for people with chronic conditions to take to achieve what you call “state change”? A. For far too many of us, bad has become the new normal, and we don’t realize that a chronic condition could be lurking under the surface making us feel the way we do. In fact, according to the CDC, one in six Americans have a chronic condition. But because it’s so easy to lose sight of how we’re feeling on a daily basis–to stop listening to those signals our bodies are sending us, the majority of women struggle for 7+ years before getting the care they need. This means that the first step for anyone is to understand your baseline health. At Parsley, we created an in-depth health assessment called the Parsley Symptoms Index–also found in the book–to connect the dots between a patient’s symptoms and their overall well-being and health. This is an incredibly powerful tool for identifying when “bad” has started to become the “new normal” and to create a path to recovery. After our patients complete their Symptom Index, the next step is to run some essential diagnostic tests. There’s a list in the book of all the tests every woman in her 20s, 30s, and 40s should order–all covered by basic insurance. Modern diagnostic testing is one of the best things your doctor can do for you; these tests allow us to establish that baseline by tracking shifts in your body, mind, and mood, and they can even catch a chronic condition before symptoms start to show. This one-two punch is critical for understanding what’s truly going on in your body and paving the way for your own state change. Q. Tell us about your 30-day program for resetting the body and mind to solve issues such as brain fog, burnout and overall well-being. Walk us through what that might look like. A. I created the 30-day kickstarter program with accessibility in mind. It’s a simple and easy roadmap that anyone can use to transform their mental health. 1. Start by taking the Parsley Symptoms Index 2. Get tested! Ask your doctor for: Three blood sugar tests: HgBA1C, fasting glucose, and fasting insulin Three inflammation tests: hsCRP, ESR, and ANA Three thyroid tests:

The Biophilia Boom: Designing Our Surroundings to Sneakily Boost Our Well-Being

When you think about setting up your environment to boost your well-being, chances are, you might imagine a fruit bowl overflowing with produce, a dust-free room and perhaps a yoga mat unrolled and ready to invite you to flow through several sun salutations. But biophilia, a design philosophy that’s been gaining momentum in recent years, takes our connection as humans to our environment much further. What’s more? The Global Wellness Summit declares biophilia “not a trend, but the long-term future of architecture and design.” Learn about the origins of this groundbreaking wellness architecture style, why it matters now and for the future, plus see examples of biophilia IRL that you can experience yourself. This design style suggests that connecting humans with their natural world—in ways similar to how our ancestors lived—can improve mental and physical well-being compared to life in our current urbanized, industrialized environments. What is Biophilia, Exactly? The term “biophilia” was coined by psychologist Erich Fromm in 1964, and rose in popularity in the 1980s when biologist Edward O. Wilson wrote a book about the concept. It’s derived from the Greek words “life” and “love,” so it’s literal translation is roughly “love of life.” This design style suggests that connecting humans with their natural world—in ways similar to how our ancestors lived—can improve mental and physical well-being compared to life in our current urbanized, industrialized environments. Biophilic design focuses on bringing parts of the natural world into our built environments and surroundings. These parts of nature should also contribute to human health and productivity. “Biophilic design can reduce stress, enhance creativity and clarity of thought, improve our well-being and expedite healing,” says a report on Improving Well-Being in the Built Environment by Terrapin Bright Green. “As the world population continues to urbanize, these qualities are ever more important.” The principle suggests that human instinct is to be in sync with nature, and other living beings on the planet. Biophilic homes and spaces incorporate natural materials and patterns, letting in natural light, adding plants, maximizing fresh air and more. Considering Americans spend about 90% of our lives inside, according to the latest estimates from the Environmental Protection Agency (EPA), a bit of biophilia could go a long way. RELATED: 6 Home Organizing Tips to Make Your Home Feel New Again Mounting scientific evidence proves that green spaces do a body good. Spending time in nature has been proven to: Decrease risk for depression, anxiety and mood disorders Increase social interaction Improve sleep quality Boost happiness Improve attention span Biophilia and Climate Change It’s not just about our homes, though. Biophilic design practices within public buildings and throughout communities can help improve the wellness factor of the places we work and gather, and even combat climate change. The more plants, for example, the more opportunity for those plants to do things like take in carbon dioxide, filter pollution and quiet noise. According to the National Resources Defense Council (NRDC), which has implemented biophilic design into its offices, there are three categories of biophilia: Nature in a space: Examples include plants, water, fresh air breezes, light, shadows and other natural cues. Natural analogues: These elements might mimic the patterns, materials, objects and colors of nature in man-made form. Nature of a space: Expansive views, a quiet, cave-like room and other large spatial elements are a few ways to bring this to life. Within these categories, there are 14 patterns of biophilic design that spell out how to make these concepts a reality in a specific space. All of these patterns can be mixed and matched to personalize an ecosystem for its people and purpose. As an example of biophilic design, when creating a visual connection between nature and a home, the house should ideally be positioned on a hill looking down a slope to a grouping of shade trees, flowering plants and bodies of water. Signs of its human inhabitants—think a swimming pool made to look like a pond—should be visible too. Though idyllic, this setting may not be realistic for most of us. But you can incorporate as much green into the views out of your windows as possible. Why Biophilia is Trending Now While biophilia has been around for decades, it’s recent rise in popularity can be attributed to two factors. First, large cities, including Paris and Singapore, have set ambitious goals to become greener cities by 2030 and 2100, respectively. This includes plans for massive urban forests, car bans and building up rather than out. The World Bank is even promoting how biophilic design can slow climate change and address wellness inequities. Second, the pandemic has spurred innovation in creating indoor environments that mimic outdoor ones. This way, future shelter-in-place occasions, if they must happen, might not be so isolating and detrimental to our collective mental and physical health. Circadian-inspired lighting, natural air circulation and ample air filtration and rooftop gardens are among the plans many offices and apartment buildings have in mind (or already in use), per the Global Wellness Summit. Where to Experience Biophlilia in the Wild Image: Vivood Some hotels are viewing biophilia as an extra amenity, just like spa services, complimentary breakfast or Wifi. Vivood (pictured above) is positioned within an olive tree forest in Spain, Hotel 48 Nord is tucked inside meadows of France’s Alsatian valley and Sedona’s Ambiente is built right into the city’s mountainous landscape. Vera Iconica is a company that believes “people are a product of their environment,” so they design residential and commercial spaces that have been reimagined to put wellness first. (Take a tour of their reimagined kitchen!) RELATED: Declutter Your Kitchen, Make Healthier Choices (Yes, Really. And Here’s Why!) How to Practice Biophilic Design at Home No need to travel or wait for your city or state to pivot; you can add a bit of biophilia to your home this week. Here are five affordable, easy ways to add wellness architecture elements to your own home or office: Shift your desk so it’s near a window.

How NEOU’s Christi Marraccini Lives a Nutritious Life

While we may still be missing our in-studio kickboxing, yoga, and spin classes—having at-home streaming options available has been a life saver! Fitness has been a huge stress relief for many while navigating this uncertain time. Plus, these IG Live workouts and streaming fitness services have given us the chance to sample workouts that we perhaps wouldn’t have been able to do before. NEOU, one of our favorites, is an on-demand wellness “marketplace” that offers thousands of fitness classes from over 100 different studios and instructors across the U.S. From dance and kickboxing to yoga and HIIT, there’s something for any workout mood you may be in. Now, NEOU has launched Clean Eats, and Nutritious Life is a partner! Their goal is to help people get back on track with top-level nutrition education, and learn how and why making simple substitutions can lead to a healthier you. Hosted by Christi Marraccini, Clean Eats features fun and creative recipes from our very own Keri Glassman, MS, RD, CDN. You’ll get easy, healthy recipes that even the most novice in the kitchen can prepare. We sat down with Marraccini, certified trainer and head of production at NEOU, to discuss how she stays focused, prioritizes her health, and her favorite workout. What are some of your tips to stay focused…especially now? Acknowledge the small wins. Many small accomplishments make it easier to accomplish larger ones. It seems silly, but give yourself credit for all the things you do…it can help lead to something great. How often do you exercise, and what’s your workout of choice? My goal is four times a week. Boot camp and HIIT workouts are my GO-tos (my class on NEOU is called GO…see what I did there?), and I always try to add in a weekly run. On my crazy weeks when I know I don’t have as much time to work out, I will walk home from work…anything to just keep moving! How do you motivate yourself (and others) to work out? Never have I said, “I wish I didn’t just take the time to do that,” after a workout. But, there have been many times when I skipped a workout only to curse myself for it later. I always think of the “after feeling.” Starting a workout can seem close to impossible some days, but I know I’ll be better for it in the end. What if we only have a small window to work out…how long does a workout need to be to be effective? I just came out with a program called Fitness Fix on NEOU. It’s a 12-class program, and all the workouts are only 20 minutes. During quarantine, I found myself making excuses. Twenty minutes is absolutely enough time to get a full workout in. Has it been hard to stay on track with your nutrition while in quarantine? YES! I went through many different phases: cooking every meal (but it was like I was cooking for six people and not two), wine and more wine, ordering take out, not eating enough…it goes on. I told myself one day, “This has got to stop.” Now, I have go-to meals for when I am working in the office, and when I am working from home. It has helped me tremendously. What’s your go-to breakfast? A cup of coffee with whole milk to start every day. Once I start to get hungry, yogurt with fruit. How do you pamper yourself when you need it? I let myself sleep in. During the week, I’m getting five to six hours of sleep. So, when I get the chance to sleep in, I don’t feel guilty about it. I believe sleep is the most important thing to maintaining good health. (photo credit: NEOU)

4 Ways to Improve Your Mental Wellbeing Today

It probably comes as no surprise that people are increasingly, unhappy. According to the CDC as of late June, 2020, over 40 percent of U.S. adults are suffering from increased mental health issues—with a big spike in young adults, essential workers, and caregivers. People are experiencing heightened anxiety, depression, increased substance use, and elevated suicidal ideation. The report found symptoms of anxiety disorder were approximately three times higher than the same time last year (June, 2019 vs. June, 2020)—25.5 percent versus 8.1 percent, and depressive disorder four times higher— 24 percent versus 6 percent. The pandemic is continuing to surge with numbers rising as the cold weather begins. Restrictions and curfews are being implemented. Daycares and schools are having to close again. Just as we were getting a glimpse of normalcy, we’re having to take a step back. It’s critical for all of us to recognize that taking care of our mental health is essential at this time. Many of us are looking for something, really anything to help us find some happiness—even if that is just for a moment. And, while we can’t control what is happening on a global scale, there are some things we can do for ourselves. Here are four science-backed ways to improve your mental wellbeing. Connect with a Friend In a recent interview, Dr. Corinna Keenmon, medical director of psychiatry at Houston Methodist Hospital said, “There are plenty of people in the same boat as you, suffering through the same challenges; and, while we can’t always be with someone in person right now, even just a phone call or video chat can help us connect.” Take a moment to call your friend or relative. You don’t have to talk about what’s bothering you. Just connecting with others, especially if you’ve been isolated for a long period of time can make a huge difference. Take a Social Media Break Social media can be great. It can help us connect with others (as mentioned above, so important right now!). It can be a way to share photos and updates about our lives with family far away, and it can also make us laugh and inspire us to get moving (hello, dance reels!). But, it can also make people feel more isolated, self-conscious, and even angry. A Pew Research study in 2018 found 71 percent of social media users reported finding content that made them angry. “Seeing others’ curated, polished images of only happy moments or attractive photos can set up an unrealistic expectation of ourselves, and the destructive experience of constantly comparing oneself with others,” Christine Moutier, M.D., practicing psychiatrist and chief medical officer at the American Foundation for Suicide Prevention (AFSP), told SELF magazine in a recent interview. Take a social break. Turn off your alerts and put the phone in a drawer (even 30 minutes can make a difference). If you’re feeling bold, delete the app from your phone for a day (or a week…we dare you!). t’s proven to help. A 2018 study of over 100 undergrads at the University of Pennsylvania showed a reduction in loneliness and depression after 3 weeks of limiting their time on social platforms (Facebook, Instagram, Snapchat) to 10 minutes a day. Reframe the Negativity It’s easy to dwell on negativity. We can get caught up in all the “what-ifs.” But, having a positive outlook can work wonders as it relates to your health. A 2019 study revealed that people who focused on the positive in their lives had greater odds of living to over 85 years old. What’s more, they had a 35 percent less chance of suffering from a heart attack or stroke, and had a stronger immune system). The next time you find yourself going down a negative thought spiral, try these three steps: Become Aware of the Thought: Recognize the thought to understand what is happening. Some negative thoughts will pass by; but, if you start to really dwell… Ask Yourself Questions: Literally ask yourself about the thought. Is this true? How is it affecting you? What advice would you give someone if they came to you with it? Journaling is a great way to do this—it’s actually been proven to help reduce anxiety and even boost performance. Then… Come Up With New View: What can you do right now to help yourself overcome the negativity? Is there something else you can focus on that is more positive? Focus on Sleep Studies have shown that not getting proper sleep can lead to physical problems like weakened immune systems and mental health problems such as anxiety and depression. So, getting those seven to eight hours each night is imperative. Set up a sleep routine to help calm your busy brain at night. 5 ways to get you ready for sound sleep: Set a regular bedtime. Your body craves consistency, and you’re more likely to get enough sleep if you schedule rest like your other important tasks. At Nutritious Life, we call this practicing good sleep hygiene. Create a cutoff time for coffee (and wine): While a cup (or two) of coffee in the morning can help you feel more alert during the day, as you acclimate to an earlier wake-up time your caffeine consumption should stop around lunchtime. Otherwise, you risk not being able to fall asleep that night. The same goes for a nightly glass of wine or cocktail. If you have a glass of wine with dinner, make sure there’s a three-hour time frame between then and when you go to sleep. While alcohol might make you feel more drowsy and make it easier to fall asleep, it can take a toll on the quality of sleep you get throughout the night (which makes it harder to get up in the a.m.). Exercise. Working out can improve sleep in many ways, including relief of muscle tension. Don’t work out right before bed, though, since exercise may make you more alert. If you like, try gentle upper-body stretches to help transition into sleep.