Feb 17

6 moments when one should stay silent, as per psychology

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When silence speaks volumes Have you ever been in a situation where speaking up has only lead to regret later? Turns out, silence is golden at times and psychology backs it too. In our noisy world, choosing to stay silent at times isn’t weakness – instead, it is a wise and strategic move. Sometimes, being silent can help lower your stress hormones, boost self-awareness, and even strengthen your relationships by genuinely listening to others. So, here we list some moments when one should choose to be silent and why:   When you are angry Heated arguments rarely end well. In psychology, this is called the amygdala hijack, where one’s emotions overrides reasoning. Staying silent when you are angry gives your prefrontal cortex time to cool down, preventing any impulsive words that can damage your bonds in turn. In “Emotional Intelligence”, author Daniel Goleman highlights how taking a simple 10-second pause can reduce regrettable outbursts by 70%. This in turn can save your precious relationships with others.   When you want to hear the truth Most people often get uncomfortable when they face silence, and to break it, they end up over-explaining and revealing things they would otherwise not. And so, […]
Feb 16

89 and thriving: 6 simple tips for healthy eating and longevity from nutrition expert Marion Nestle

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In a world fairly saturated with diet trends, superfood fads, and contradictory nutritional recommendations, the idea of healthy eating can feel confusing and exhausting. One week, carbs are the enemy; the next week, fat is back in fashion. Against this backdrop of confusion and trend-chasing, the wisdom of life can be easily overlooked. And that is why the voice of Marion Nestle matters now more than ever. At 89, Marion Nestle is thriving and how! She is one of the world’s most respected nutrition experts. She continues to write, teach, speak, and advocate for healthier food systems. A former professor of nutrition, food studies, and public health at New York University, Nestle is best known for her realistic approach to food: eat real food, enjoy it, and understand the systems behind what ends up on your plate. She has never promoted miracle diets or extreme rules. Instead, her philosophy is simple and realistic; it is based on balance and common sense. The key to Nestle’s long life isn’t about trying to stay young or denying herself the joy of eating by following strict self-discipline. It’s about establishing healthy practices to facilitate healthy living throughout a long life. Nestle’s attitude toward […]
Feb 15

Five full-body workout routines to achieve your fitness goals, approved by experts

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Training everything all at once is the oldest – and best – fitness hack in the book. Here’s five expert-approved ones to keep things fresh Focusing on your health and wellbeing by eating well, working out, and meditating is key to keeping fit but requires you to set aside ample time to do these things properly. It’s why whatever iteration of a full body workout you choose to do – they can be anything from basic to super showy – it’s humble, reliable, and tried and tested – the good thing is you know it’ll get the job done.   Why full body workouts are so great Full body workouts are not just time-efficient but, it turns out, they’re also a cornerstone of longevity. “They’re highly effective for overall health, muscle maintenance, and metabolic function, all of which are crucial for aging well and maintaining quality of life as we grow older,” enthuses Vero Vegas, a trainer with TRX. Vegas says that in their experience, full body workouts allow for a more balanced and functional physique. “It’s not just about aesthetics; it’s about building a resilient, functional body that ages well, maintains independence, and resists injury,” she explains. They’re good […]
Feb 14

6 Simple Hobbies That Can Improve Your Happiness and Health

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These hobbies offer social and emotional benefits.   If you’re looking to get into a new hobby, why not pick one that’s scientifically proven to improve your quality of life? We’ve tapped the experts to help identify the best hobbies for happiness and health, according to scientific research. Whether you’re looking for a hobby for your “granny era” or want to move your body more, there’s sure to be a happiness- and health-boosting hobby here for you. Experts Nicholette Leanza, M.Ed, LPCC-S, a psychotherapist at LifeStance Health in Beachwood, Ohio, Latechia Hester, LCPC, a licensed clinical professional counselor at BetterHelp, and Lesley Broff, LCSW, a licensed therapist in Pittsburgh gave us plenty of ideas for the best hobbies for happiness and health and how to incorporate them into your schedule.   1. Cooking Similar to other creative outlets, cooking can help you relax, gain a sense of purpose, put you in a good mood and help you eat better, Hester says. Studies show that cooking has social and emotional benefits and can enhance food literacy skills, which may be linked to better nutrition — and better mood.   2. Creating art Creative activities, such as painting, drawing or crafting, have […]
Feb 13

Bananas vs. Apples: Which Fruit Is Better for Your Blood Sugar?

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Everyone loves apples and bananas, so we put them head-to-head to determine which fruit is best for blood sugar control.   You’re rushing out the door, and you grab an apple or banana off the counter to eat on the go. Sound familiar? Both fruits are delicious, portable and easy to find, so it’s no wonder apples and bananas are among the most popular fresh fruits consumed in the U.S. However, if you’re trying to keep your blood sugar in check, you may be wondering if you have to give up your fruits due to their carbohydrate and natural sugar content. The good news is, there’s no need to stop eating either of these beloved fruits. In fact, passing up on these fruits means you’d be missing out on the many essential nutrients that they provide. So how can you still enjoy apples and bananas while keeping your blood sugar levels in range? To help you navigate the fruit aisle, we asked dietitians to weigh in on how both apples and bananas might affect blood sugar. Read on to find out how your favorite fruit measures up.   How Bananas Affect Blood Sugar Bananas get a bad rap for being […]
Feb 12

The seven best biceps workouts to build stronger arms

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Develop upper body strength, protect your joints, and make lifting easier with the best biceps workouts There’s more to the best biceps workouts than the biceps curl. As effective as that exercise can be, it’s important to vary your training to keep things interesting and ensure you’re working a range of muscles. Dumbbells are some of the most versatile weights for biceps exerises, and while you can pick from the rack at the gym, the best adjustable dumbbells are a great option for at-home workouts. These combine several weights in one so you can quickly adjust the load between exercises or gradually increase the weight as you get stronger to help you grow your biceps with the progressive overload technique. Growing your biceps can be very beneficial. Along with helping you to lift heavier items and fill out the sleeves of a t-shirt, the National Library of Medicine found that training your biceps results in better shoulder stability. So, if you’re ready to unlock your upper body goals, we spoke to personal trainers, Araceli De Leon, from the American Council on Exercise, and Jesse Grund who shared their selection of the best biceps exercises with us.   Best biceps workouts to build stronger arms “The types of […]
Feb 11

Psychologist explains how fresh starts can improve your mental health

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Can a fresh start improve your mental health? Find practical tips for setting achievable goals and staying motivated throughout the year. A new year has already begun, with 22 days gone by for time to set fresh resolutions. However, instead of viewing them only as something tied to New Year’s resolutions, they should be seen as practical psychological tools that can be applied in everyday life. Below are six simple, realistic ways to stay motivated through consistent effort and small, workable changes.   What is a new year reflection? The new year often feels like a pause and a reset, providing people with the space to reflect on what has passed and consider what lies ahead. And you know, it is not just the start of the year; certain moments, like a new month or even a new week, can also help draw a clear line between the past and who we want to become. “This feeling of renewal is closely tied to what psychology describes as the fresh start effect”, Counselling Psychologist & Couples Therapist Dr Devanshi Desai tells Health Shots. At its core, the idea rests on how these time markers create distance from past setbacks and spark […]
Feb 10

9 Simple Ways to Improve Your Health

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Small changes can add up to big health benefits We’ve all had those well-intentioned moments when we resolve to make sweeping lifestyle changes: Quit smoking. Lose 20 pounds. Join a gym and start exercising every day. While we should always strive to accomplish these types of health goals, the road to better health doesn’t always have to mean making huge leaps. There are also many smaller steps you can take that will help improve your overall health and quality of life — and because they’re things you can easily incorporate into your routine, they’ll be easy to maintain for the long haul. Even if you have only a few minutes to spare, you can use that time to improve your well-being. Try incorporating the following activities and strategies into your day. When these simple steps become habits, they can add up to a big positive effect on your overall health.   1. Enjoy de-stressing. Experts recommend regular exercise, meditation and breathing techniques to reduce stress. But even something as simple — and enjoyable — as listening to soothing music, reading a good book, soaking in a hot tub or playing with your pet can help you relax. That’s advice you should […]
Feb 09

How to Slim Down Legs: 5 Exercise and Diet Tips

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It’s not possible to target weight loss to just one area of the body, often referred to as spot reduction. But certain diet and exercise adjustments can allow you to lose overall body fat, gain muscle, and (potentially) slim down your legs. Here’s why spot reduction workouts aren’t effective, plus some research-backed diet and exercise tips that may change the look of your lower body.   Why Targeted Exercises Are a Losing Battle “Spot reduction is the idea that you can target a specific area in your body to lose fat but, unfortunately, most research has proven this not to be true,” says Nicole Hinckley, a registered dietitian based in Dallas and founder of Blissful Nutrition. “When you lose fat, triglycerides are broken down into free fatty acids and glycerol, and these components can come from anywhere in the body and then enter the bloodstream to be used as fuel,” she says. In other words, targeted exercises cannot control which fat your body uses for energy, as the body tends to pull fat stores from multiple locations. Research continues to reflect this finding: A meta-analysis published in Human Movement in 2022 reviewed 13 controlled studies. It found that spot reduction exercises […]
Feb 08

Doctor shares his ‘4-7-8′ relaxation technique could help you fall asleep on-demand

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Settling in for a good night of sleep is a struggle for many Americans. According to the Centers for Disease Control and Prevention, nearly 15% of people in the United States report having trouble falling asleep. This is why more and more Americans are turning to white noise, melatonin, meditation apps, special pillows, and anything they think can help them fall asleep fast and get the most rest. And preparing the body for quality sleep can start by implementing relaxation techniques, such as breathing exercises. Fortunately, a doctor has shared the “most powerful” relaxation technique for sleep he knows to achieve better sleep, and it doesn’t require any equipment or cost a dime.   The 4-7-8 method Dr. Andrew Weil, an expert in integrative medicine and the founder and director of the Andrew Weil Center for Integrative Medicine at the University of Arizona, has dubbed it the 4-7-8 method and it’s backed up by science. The technique is simple: Breathe in through your nose while you count to 4. Hold your breath while you count to 7. Exhale while you count to 8.   It’s a unique protocol, especially when compared to another popular technique like Box Breathing. Box Breathing […]
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