Apr 22

8 things people do every morning that quietly ruin their mood for the rest of the day

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Mornings can be a powerful launchpad for the rest of our day. But if we’re not careful, small actions in those first few hours can send us off track without us even noticing. We’re all guilty of certain morning habits that seem harmless on the surface but can quietly chip away at our mood, energy, and overall outlook. Let’s talk about eight of these subtle mood-ruiners.   1. Checking your phone the moment you open your eyes I’ll start with a common culprit: the phone. That bright screen is almost irresistible—our inbox, social media feeds, and the never-ending news cycle all beckon us for attention. Yet the moment I dive into my phone right after waking up, I notice that little by little, my mind shifts into reactive mode. Before I’ve even taken a proper breath or opened the shades, I’m answering other people’s demands or bombarded by updates that can easily stress me out. Greg McKeown, author of “Essentialism,” once said we should focus on the vital few rather than the trivial many. When you start your day responding to notifications and external demands, you risk missing the real priorities that could set a positive tone for your morning. […]
Apr 20

8 daily habits of people who will never truly be happy, according to psychology

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Happiness is a choice, right? Well, according to psychology, it’s not quite that simple. There are certain habits that can trap us in a cycle of discontent, despite our best intentions. It’s not necessarily about what we’re doing wrong, but rather what we’re doing too much. These are the daily habits of people who, unfortunately, will never truly find happiness if they continue on as they are. Here are 8 of these habits – the ones that have the power to keep you from ever really feeling happy. And remember, being aware is the first step towards change.   1) Overthinking Ever found yourself stuck in an endless loop of negative thoughts? Welcome to the world of overthinking. This is a common habit among those who struggle to find happiness, according to research. It’s like being trapped in your own mind, with every worry, doubt, and fear amplified. Overthinkers often dwell on the past or stress about the future, but rarely live in the present. They spend so much time analyzing and dissecting every detail that they miss out on the joy of the moment. The problem with overthinking is that it often leads to anxiety and stress. It makes […]
Apr 18

Spring has finally sprung – 6 best outdoor workouts that are totally free and boost both body and mind

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We’ve long said it, but we’ll say it again: movement is medicine for both body and mind. Throw some gorgeous spring sunshine into the mix, and you’re onto an absolute exercise winner. This time of year is the undisputed sweet spot for outdoor workouts. Whether your exercise MO is a solid-pace run, a leisurely walk, or even a local park boot camp, the combination of lighter evenings (more time outside after work!) and balmier temperatures (no freezing runs or baking hot walks here) makes exercising outside a dream right now. And, if you needed any more encouragement to swap the treadmill for the open countryside/urban pavements, hear this: studies show that taking our sweat sessions outdoors supercharges their wellbeing benefits. Outside environments are purported to offer the best all-around health benefits, from reducing stress to lowering levels of perceived exertion (basically, exercise doesn’t feel as tough – we’re in!) The benefits don’t end there, either. We’re all aware that the fitness space isn’t always the most inclusive, with barriers to entry including cost, experience level and convenience. Not so, outdoor workouts; all you really need is some decent footwear and you’re good to go. With this in mind, we’ve compiled […]
Apr 17

Want to live longer? Follow THESE expert-approved tips for longevity

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Longevity, defined as living a longer and healthier life, is influenced by habitual factors more than genetics. Conscious eating, particularly a plant-based diet, reduces the risk of chronic diseases. Regular movement improves cardiovascular health and overall well-being, while ample rest supports physical and mental health, contributing to an increased lifespan. Despite all its follies, it’s a wonderful world! Who wouldn’t want to live forever in it? But as it turns out, living a longer and healthier life isn’t an easy feat. Unlike what most people think, life expectancy isn’t only determined by genetics. Although genes play a much smaller role than originally believed, other habitual factors play an important role in improving your lifestyle and therefore boosting your longevity. Want to know what those habitual factors are? Read on.   What is longevity? The definition of longevity is living a longer and healthier life. It means how long a person is going to live, and how healthy their later life will be. It simply refers to long life. In the U.S., life expectancy has increased dramatically since 1900, when the average lifespan was 47 years. Today, people born in 2022 can expect to live 77.5 years. Do you believe that […]
Apr 15

Cardio or Strength Training: Which Is Better?

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There’s no need to choose only one because both can elevate your fitness and health In the workout world, training plans often go one of two ways. Some gravitate toward the heart-pounding realm of cardio fitness. Others adopt the power-packed mindset that comes with strength training. So, which is better? That’s a tough question because they’re BOTH important for your body. That’s why physical fitness guidelines recommend at least 150 minutes of moderate-intensity cardio per week, plus two days of strength-building activities. “The truth is you need cardio and strength training for your health,” says exercise physiologist Katie Lawton, MEd. “Both of them are just as important. You can’t put one ahead of the other.” We asked Lawton to break it down in a fitness faceoff.   Cardio vs. strength training If we’re going to compare cardio (aerobic exercise) and strength training (anaerobic exercise), it makes sense to define each of them. In broad terms: A cardio workout gets your heart thump-thump-thumping over an extended period. These types of exercise elevate your heart rate and often leave you breathing heavier. Cardio activities include running (or faster walking), biking, swimming and rowing. Strength training typically features short bursts of energy that […]
Apr 13

Can meditation keep your brain young? Here’s what study says

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Research indicates that meditation may slow down brain aging. A study comparing long-term meditators to non-meditators found that meditators’ brains appeared significantly younger. The study suggests meditation protects against age-related brain atrophy, offering a practical way to preserve cognitive function and maintain a youthful brain throughout life. Aging is a normal part of life. But what if you could slow down the aging process of the brain? Imagine being able to recollect anything and everything at 70, like a sexagenarian? Or like a middle-aged adult? Cool, right? Well, if you want to keep your brain young, sign up for that meditation class right away! No, meditation is no scam. As we age, the brain naturally changes, including a loss of gray matter and other structural declines that can impact cognitive function. A study has found that we can reverse brain aging or slow it down with meditation. An interesting study published in NeuroImage found compelling evidence that meditation, a practice rooted in mindfulness and mental discipline, may significantly slow these aging processes, effectively keeping the brain ‘younger’ for longer. To understand the benefits of meditation on the brain, the research observed a group of 50 long-term meditators and compared them […]
Apr 08

Is It Okay to Work Out at Night, or Does It Affect Your Sleep?

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Here’s what you should know if you prefer to exercise before bed.   If you’ve been struggling to drift off, you’ve probably tried all sorts of strategies to fall asleep faster: Put your phone away at a decent hour, make your bedroom relaxing, and stop exercising before bed. Wait, hold up. Does working out at night really mess with your sleep? It’s a valid question if you don’t have tons of free time to exercise during the day; for a lot of people, evenings may be the only option to squeeze in a session. But many folks are reluctant to sweat before they sleep because they think a workout might rile up their body and mind, making it hard to wind down. Rest assured: A 2019 review published in the journal Sports Medicine concluded that the science does not support the idea that exercise before bed revs you up—“rather the opposite,” the researchers wrote. A separate 2022 review published in Nature and Science of Sleep supported that statement and added that some moderate-intensity evening routines helped people sleep better. There’s no “magic hour” for fitness, and “working out at night is better than no exercise at all,” Thom Manning, MS, […]
Apr 05

6 Ways to Bring Mindfulness Into Your Daily Life

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Each day brings plenty of opportunities for mindfulness, from washing the dishes to waiting in traffic. Here are 6 ways to stay mindful throughout the day. Mindfulness involves being aware of your surroundings as well as what you are feeling inside. Practicing mindfulness as part of your everyday life can benefit both the mind and the body. Incorporating mindfulness into your everyday life doesn’t need to be difficult; it can be as simple as daily mindful breathing exercises.   What is mindfulness? The American Psychological Association defines mindfulness as a sense of awareness of one’s surroundings and one’s internal state of being. A mindfulness practice can help people acknowledge their thoughts and feelings in a healthy way and enable them to avoid destructive or unhelpful habits or behaviors. Mindfulness can be used as a tool in cognitive behavioral therapy (CBT), meditation, and stress reduction exercises. Modern mindfulness practices commonly include a focus on meditation, relaxation, attention, and observing passing thoughts. When you start to practice mindfulness, you may notice that each moment brings an opportunity for mindful presence.   1. When you wake up When you wake up in the morning, you can spend a few minutes checking in with […]
Apr 02

7 Simple Ways To Nurture Your Body & Mind

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International Mind-Body Wellness Day is observed on January 3 each year. The day, celebrated at the start of every year, is a reminder to take charge of your physical and mental health. In today’s fast-paced world, achieving harmony between body and mind is one of the important health goals. To shed more light on this, International Mind-Body Wellness Day is celebrated today. On the same note, check out the most simple ways to take care of your mind and body. On International Mind-Body Wellness Day, here are 7 ways to take care of your body and mind   1. Stay physically active Staying physically activeis one of the most important ways to take care of your physical and mental health. Engaging in one physical activity everyday is a surefire way to shield your body from lifestyle disorders as well as mental health issues. There are endless benefits of staying physically active. Ensure to walk more, hit the gym or engage in a sport to maintain your physical activity.   2. Get enough sleep Quality sleep is the common denominator of every health goal. From faster muscle recovery to regulating stress, sleep plays a key role in maintaining our body and […]
Mar 30

​10 activities to detox your brain and refresh mental well-being​

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This weekend detox your mind Detoxing the brain over the weekend is very important to keep the mental and general health in check. The brain needs some time to rejuvenate itself after a week of working, stress, and constant digital stimulation. This down time will help reduce stress, prevent burnout, and improve focus and emotional resilience.   Why is it important to detox your mind? It provides space for creativity, clearer thinking, and better decision-making. Disconnecting from daily pressures and engaging in restorative activities enhances mood and sleep quality, boosting productivity for the week ahead. Mentally detoxifying also makes people stronger in relationships and self-awareness, creating a better balance between work, personal life, and inner peace.   Nature walks Immerse yourself in nature with a hike or a stroll through a park. Fresh air and greenery reduce stress, clear your mind, and boost creativity. Let the sounds and sights of nature calm your racing thoughts.   Yoga or stretching Practice yoga or stretching exercises to connect your body and mind. The gentle movements release tension, improve circulation, and promote relaxation. This synergy can leave you feeling refreshed, balanced, and more in tune with yourself.   V​olunteer work​ Spend time giving […]
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