General Health Issues

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Staying Safe During Spain’s Listeria Outbreak

Bacteria

If you’ll be traveling to Spain in the near future, this is what you need to know about the country’s biggest-ever listeria outbreak.

Spain is currently in the throes of its biggest listeria outbreak to date and holidaymakers are being warned to stay safe and keep an eye out for symptoms.

Over 150 people have already been affected by the outbreak and over 500 patients are currently being tested for the infection. Andalusia currently has the largest number of listeria patients but there have been other reported cases in regions such as Madrid, Catalonia and Extremadura.

What is Listeria?

Listeria is an infection that is caught from eating foods that contain a specific type of bacteria (Listeria monocytogenes). Deli meats and unpasteurized cheeses are the most common carriers of the bacteria.

Listeria is an infection that is caught from eating foods that contain a specific type of bacteria

 In most instances, the infection only results in mild illness but it can be much more dangerous to those with compromised immune systems, including pregnant women and patients over the age of 65. Well over a thousand people contract listeriosis every year, a hundred of which succumb to their symptoms.

Listeria is a food-borne disease. The only exception is in the case of pregnant women, who can transfer the infection to their baby. Listeria is not contagious.

If you’ll be traveling to Spain in the near future, this is what you need to know about the country’s biggest-ever listeria outbreak.
Listeria

Keep an Eye Out for These Symptoms

Symptoms of listeria last for several days and include a lot of flu-like symptoms such as fever, muscle aches, nausea and diarrhoea.

In some severe cases, the bacteria can cause brain-related conditions such as abscesses and meningitis.

Symptoms will generally show up a few days after you’ve eaten contaminated food but in some cases, symptoms only show up a month after infection.

Listeria infections can last anywhere from one to six weeks, depending on how severe each case is.

Protecting Yourself from Listeriosis While on Vacation in Spain

Here are a few tips that can reduce your risks of contracting listeria.

  • If you will be purchasing and eating any fresh produce, make sure that you run it underwater for at least a minute and dry it before consuming it.
  • Thoroughly cook any raw meat
  • Think twice about eating soft cheeses, sprouts, deli meats and hot dogs
  • Ensure your hands are clean before handling any food
  • Since listeria can still grow in a refrigerator, it’s best to clean the shelves and walls with soap and water before storing any food in it
  • Avoid restaurants with buffets, salad bars and unclean surfaces
  • Always place food in a closed plastic bag before throwing it away
  • Keep all cooking surfaces clean before and after food preparation

Listeria is not necessarily a serious infection but it’s not something you want to deal with while you’re on vacation, which is why it’s best to know what to look out for. If you notice any symptoms, contact a doctor in your area using the Air Doctor app.

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How to Handle the Current Heatwave in Europe

Heatwave in Europe

If you’re heading to Europe for business or a vacation in the next few days, here is how you can prepare for the current heatwave.

Europe is currently in the throes of a record-breaking heatwave that will send temperatures over the 40-degree mark.

Spain will be the first country to be hit by this intense heat but Paris, Prague, Zurich and Munich can also expect to experience at least 41 degrees Celsius over the coming days. The heatwave is the result of a storm over the Atlantic Ocean, which is pulling extremely hot air in from Africa and northward across Europe.

According to Accuweather, the heatwave may last until the beginning of July, which means locals and travelers need to be prepared.

Tips for Handling a Heatwave as a Traveler

Here are a few ways that you can cope with the heat that’s currently sweeping over Europe:

  • Stay Hydrated

The last thing you want on your vacation is heatstroke so make sure that you are as hydrated as possible throughout the day. You should never feel thirsty – if you’re thirsty, you’re already dehydrating, so stock up on bottled water to keep your body and mind hydrated and healthy. Placing your water bottles in the fridge before you head out will also help you to stay cool.

Man is refreshing himself in Public square under summer high temperature with Fire hydrant water
refreshing himself, Heatwave in Europe 2019
  • Time Your Activities

As you can imagine, you don’t want to be outside when the sun is directly above you as this is the hottest time of the day. Plan your activities for the morning or late-afternoon and use the hotter parts of the day to take a nap or do something indoors. Since the sun also sets much later in summer, it’s easier to plan your activities for the early evening. Before you leave your accommodation for the day, close the curtains and open the windows to allow cool air to circulate while you’re out.

 the hotel pool In the hot hours of the day
In the hot hours of the day
  • Plan Your Transportation

Planning how you’re going to get around is another way to combat the heat. Buses should be avoided if you can as you may need to stand and wait in the heat. A taxi or Uber is a much better option, as are trains and monorails if they have air conditioning. There are certain stations where there is no air conditioning though, so this wait will also be close to unbearable. Choose your train trips and stations carefully when the temperatures are this high.

  • Carefully Plan Your Clothing

By regulating your core temperature, it’s easier to cope when temperatures are exceptionally hot. Opt for light colors as well as lightweight, loose-fitting clothing. This will allow the air to circulate against your skin, keeping your body cool. You can wear long pants and shirts if you want to protect your skin from the sun, just make sure they are loose-fitting and that the fabrics are light. Don’t forget to bring a hat, a good pair of sunglasses and sunscreen with you too.

  • Cold Showers Actually Aren’t a Good Idea

Believe it or not, a cold shower isn’t a good idea during a heatwave. The cold water is definitely going to cool your skin but it won’t do anything to alter your core temperature. By jumping in a cold shower during a heatwave, your mind will think your body is feeling cooler but the reality is that the cold water has shocked your skin. This will cause your body to overproduce heat later on to counteract this sudden change in temperature.

While high temperatures can be dangerous, there are still ways to embrace it and enjoy your vacation anyway. If you do need to see a doctor as a result of the heat, simply hop onto the Air Doctor app.

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How to Manage Stress

Stress

Stress is a common condition that can be experienced from time to time. Recently, the number of stressed individuals has increased to an alarming level all over the world. If this condition is left untreated or unattended, it can lead to other mental health issues, such as anxiety and depression. This is why it is important to cope with stress at an early stage. There are many day to day situations that are encountered by people which can lead to stress. They range from household issues to workplace conflicts. Moreover, increased workload and deficiency of recreational activities can also contribute.

Mild stress can be managed by making some lifestyle changes. There are many steps that can be taken to reduce or cure stress, and they are given below.

Exercise Regularly

Exercise is not only good for your physical health, but also unwinds your mind. People who exercise regularly are less likely to suffer from stress. Physical activity of 30 minutes is advised for five times a week. Exercises that increase heart rate are preferred.

Exercise Regularly

Take a Healthy Diet

A balanced diet improves general health and boosts mood. Increase the amount of fresh fruits and vegetables and cut down on junk food and carbonated drinks. Make sure that you are getting all micronutrients too. If there is a deficiency, go for vitamin and mineral supplements.

Healthy food selection: food sources of omega 3 and unsaturated fats, fruits, vegetables, seeds, superfoods with high vitamin e and dietary fiber, cereals on gray background
Healthy food selection: food sources of omega 3 and unsaturated fats, fruits, vegetables, seeds, superfoods with high vitamin e and dietary fiber, cereals on gray background

Give Time to Your Hobbies

Even if you have a busy life, make sure you spare some time for your hobbies too. Figure out what helps relieve your stress and take out some time every day to do that activity. Such activities include gardening, reading, listening to music, watching a movie, playing a game etc.

Share Your Problems

Everyone has friends and loved ones in his life. Make sure that you spend some time with them and share your problems. It helps relieve stress and allows you to find a solution for your problem.

Perform Deep Breathing

Whenever you feel stressed, spare a few minutes and breathe deep for some time. It is a very good way to relieve stress, and it can be done anywhere, even at work.

Relax Your Muscles

Your muscles also get tensed when you are stressed. Doing muscle relaxing activities can improve stress as well. These activities include stretching, massage and a hot shower or bath.

Do Not Overburden Yourself

Life is too fast these days. Everyone is striving for better, and it is consuming peace. Make sure you are not overburdening yourself by setting difficult goals. This situation increases stress. Learn to be contended with what you have got, and set a realistic goal that does not mess with your physical and mental health. Know that you cannot control everything in your life.

Take a Break

Take a break from your work every now and then. Plan a trip, picnic or other activities that boost your energy. This activity allows you to take a new stress-free start every time.

Identify What Triggers Stress

This is a very important point to avoid recurrence of stress. Identify the triggering factors behind your stress, and avoid them. They can be something at your work, home or anywhere else. Closely notice what makes you anxious and stressful.

All the above given points help cope stress. However, if they are not helping and your stress is getting worse, you need to see a doctor before it gets chronic and transforms into more serious illnesses.

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Easy Ways to Keep Eating Healthy While on Vacation

EASY WAYS TO KEEP EATING HEALTHY WHILE ON VACATION

Your upcoming vacation doesn’t need to destroy your healthy eating habits. This is how you can stick to foods that are more nutritious.

You’ve worked hard and spent countless hours planning the perfect vacation – now it’s time to kick back and enjoy yourself.

It’s so easy to let your usual healthy habits fall by the wayside once you’re having a good time on vacation but the last thing you want is to come back home feeling guilty about the food choices you made.

This is not to suggest that you shouldn’t use this as an opportunity to try out the local cuisine and eat food that brings you joy, it simply means being more aware of what you are putting on your plate.

A Basic Guide to Eating Healthy While on Vacation

Staying healthy on vacation is easier than you might imagine. Here are a few guidelines that will make it easy to stay on track.

Plan for the Day Ahead

If you’re planning to spend the day sightseeing, pack a few healthy snack options in your backpack so that you aren’t forced to purchase salty or sugary snacks once hunger strikes. It’s usually easy to find fresh and dried fruit, nuts and healthy snack bars at the local grocery store, so make a point of doing some shopping before you start relaxing. Don’t forget to stock up on bottled water so that you can stay hydrated during your outings.

Eat One Meal at Home

When you eat at least one meal at your self-catering accommodation, you’re always eating at least one healthy meal a day because you’re in control of the ingredients as well as the portions. Most travelers choose to eat breakfast at home but you can make this call based on your itinerary for the day.

Keep the Local Cuisine for Lunchtime

If you want to indulge in the local cuisine, lunch is the perfect opportunity to do just this. Instead of eating a heavy dinner and then possibly going to bed soon after, try a delicious local dish over lunch so that you have the rest of the day to burn it off.

Stick to One Plate

When you stay at a hotel, there is usually an abundance of food options available in the form of a buffet, which means it’s easier than ever to overindulge. It may be tempting to go back for seconds but sticking to one plate will ensure that you can keep eating healthy while on vacation.

Eating healthy on vacation is not something that should make you panic, it’s actually quite simple. Now all that’s left to do is focus on the amazing local dishes you’re going to experience.

Must-Try Foods around the World

Here are a few of the dishes that come highly recommended around the globe. Enjoy!

  • Czech Republic: Goulash and bread dumplings are a must. The goulash is made with vegetables and potatoes, which is perfect for dipping your light and fluffy dumplings in. Ferdinanda is one of the best-rated restaurants for this dish.
Goulash soup with pork and mushrooms.
  • Spain: You just can’t miss out on paella while you’re in Spain – they know what they’re doing. If you find yourself in Barcelona, head to Bodega Joan for a great experience.
Traditional Spanish paella with seafood and chicken. Prepared in wook. Top view.
  • Germany: Jägerbraten mit Spätzle is slow-roasted pork served with a dark sauce and mushrooms, and is a must-try while you’re enjoying the beer in Germany. Prater Garten offers a truly authentic experience in Berlin.
  • Hong Kong: You won’t find better dim sum anywhere else. You simply can’t leave Hong Kong without trying it. Seventh Son comes highly recommended.
Top view of people eating dim sum
  • Indonesia: If you are heading to Indonesia, don’t miss the chance to try soto, which is a meat, veggie and noodle soup. Soto Kadipiro is one restaurant that you can try for a good bowl of soto.
  • Italy: Cicchetti is a type of anti-pasta that can be found throughout Italy and is the perfect snack after a long day of sightseeing. Head to Cantina do Spade in Venice for some delicious Cicchetti.
  • Switzerland: If there is one dish you should try while in Switzerland, it’s cheese fondue, and Chäsalp is said to be one of the best places to try it.
  • Vietnam: If you want a fresh and authentic dish while visiting Vietnam, mi Quang is definitely the one to try. Pho Xua is one restaurant that is said to serve some of the best mi Quang.

There is definitely no shortage of tantalizing dishes around the world but it definitely is still possible to work in healthier meals around all of the delicious local cuisine.  

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A Stomach Ache Leads to a Revolution in Medical Care for Tourists

A Stomach Ache Leads to a Revolution in Medical Care for Tourists

By Marc Schulman

People throughout the world travel to Israel in attempts to understand which ingredients make up the secret sauce that has transformed Israel into the “Start-up nation”. Indeed, many factors go in to this distinctive sauce, however, one key component is the ability of many Israelis who start new companies to encounter a real-life problem, visualize a viable solution, and then — most importantly — implement that solution.
Enter: Air Doctor. Millions of travelers visit unfamiliar places every year, and many ask themselves what will happen if I get sick? How can I be sure I will be able to get good medical care?

The problem became very real for Yam during his trip to Central and South America. When suffering from severe indigestion while in Mexico, Yam searched for a private doctor on the internet, but had no luck finding one. Not knowing Spanish, he had no idea who to turn to, or how to locate a trustworthy doctor.

Yam ended up going to a local hospital, where he was forced to wait hours before a doctor would see him. Adding insult to injury, Yam still had to communicate with the medical staff, who barely knew any English. Yam discovered from speaking to friends afterwards that he was not alone in his discouraging experience. Several of his buddies had avoided getting medical care while traveling, for fear of getting the incorrect, or sub-standard care.
About a year later, while traveling with his family and girlfriend in Budapest, Hungary, Yam ran into the same problem, once again. Identifying a gastroenterologist that he could trust was impossible. Most of what they found on Google was in Hungarian. The few articles posted in English suggested going to a hospital and praying the wait time would be less than 4 hours.
They ended up asking the receptionist at their hotel to call a doctor. A general doctor came to visit them, with little to no experience, or understanding of gastroenterology. Their 3-day vacation to Hungary turned into a disaster, due to their lack of accessibility to a medical specialist.
Upon returning to Israel, Jenny and Yam had an idea — Why not create a listing of recommended doctors in different countries? As a result of their recurring tormented travel experiences, Air Doctor was born. After partnering with their fellow co-founders, they began on their transformative journey and Air Doctor became a reality.
The Air Doctor team developed an app that would enable travelers to find local doctors who provide swift, friendly, high-quality medical treatment. Users of Air Doctor just enter their location and the type of help they seek into the app, in order to find the doctor they need.
Air Doctor has established partnerships in countries throughout the world to identify and screen a network of reliable doctors. At the same time, the team approached potential customers— and of course, they raised money, ($3.1 million to date).

Once their funding was secured, the founders were ready to launch their app and begin providing a great and needed service to millions of people all over the world.
The best thing about Air Doctor is that it is free for anyone to use. Moreover, via Air Doctor, users can even request reimbursement from his/her insurance company, based on the conditions of his or her travel policy.
Air Doctor made such an impact that they have begun to partner with insurance companies all over the world. One of their most important early customers was one of Israel’s biggest insurance firms. Now, customers who purchase their travel insurance are told to download the Air Doctor app, and whenever they need medical care, they can find a local doctor in the countries where Air Doctor operates. The insurance company covers the expense of the visit and the traveler can take advantage of their time abroad.
Initial customer response has been roundly enthusiastic, as one satisfied customer commented:
“While we were in Florence, we needed a doctor for my son. The doctor arrived in less than an hour to our apartment, diagnosed the disease and gave us a prescription. Thanks to Shirly from Air Doctor for helping us get the doctor and for responding quickly to all our questions.”
So where does Air Doctor go from here? Its goals are ambitious. Air Doctor strives to provide medical care for travelers throughout the world. To date, Air Doctor operates in Mexico, Western and Eastern Europe, Russia, Thailand and Australia and will soon open LATAM, USA and Canada, as well. Air Doctor has expanded its partnerships to include: hotel chains, tour operators, and other travel industry sectors, to bring their exceptional service to even more people.
Yam could never have imagined that getting indigestion in Mexico could have helped led to a potential revolution in how millions of travelers receive medical care. Thanks to Air Doctor, travelers will know they can receive first-rate medical care wherever they may go.

5 Sleep Hacks to Wake Up More Refreshed

By Andra Picincu

Are you always tired in the morning? Wonder why you can’t stay focused and get things done? Just because you’re getting eight hours of rest, it doesn’t mean you actually sleep well.

Stress, bad eating, sleep apnea, and certain environmental factors can affect your internal clock. For instance, eating a heavy meal for dinner will cause your body to work harder at night to digest it, leading to a poor sleep.

It’s in your power to catch more Zzz’s and wake up refreshed. Try these sleep hacks to wake up ready for work and boost your energy naturally:

 

Turn Off Your Gadgets

Start by turning off the TV, smartphone, iPad, and other devices you’re using at bedtime. These gadgets emit blue light, which suppresses melatonin production and affects sleep quality.

Researchers have also linked blue light to a higher risk of breast and prostate cancer, obesity, and cardiovascular problems. The more you use electronic devices, the more your health will suffer.

 

Cut Back on Alcohol

Drinking a glass of wine before bedtime may seem like the perfect way to relax. Even though alcohol helps you fall asleep more quickly, it affects your circadian rhythms. This leads to a more disrupted sleep, vivid dreams, and low energy the day after.

 

Try Aromatherapy

Essentials oils are highly concentrated and boast relaxing effects. Inhaling lavender essential oil, for instance, will have a greater impact on sleep quality than drinking lavender tea. All you need to do is to diffuse it into the air or pour a few drops on your pillows – or in bathwater.

Experiment with different essential oils to find one that works best for you. Try lavender, chamomile, ylang ylang, sandalwood, or bergamot oils. These healthful concoctions relax the mind and body, lift your mood, and promote a restful sleep.

 

Create a Bedtime Routine

Humans are creatures of habit. Our bodies need a consistent schedule for sleep, eating, and work. Going to bed and waking up at the same time each day can improve your sleep and well-being.

Whenever you stay up past your normal bedtime, you’re disrupting your internal clock. Plus, your body begins to produce stress hormones that further affect your sleep and energy levels.

 

Eat for a Better Sleep

What you eat before bedtime can make or break your sleep. Avoid large meals, fatty foods, chocolate, and sugary treats.

The perfect bedtime snack should be high in protein and amino acids. Casein protein shakes, cottage cheese, yogurt, and fish are all a great choice.

Also, get your bedroom ready for a good night’s sleep. Eliminate noise, set the temperature lower than usual, and block any light. Wear an eye mask and earplugs if necessary.

Clean Up Your Diet in 3 Easy Steps

By Andra Picincu

Looking to boost your health and maybe drop some weight? Wonder what to eat to stay in shape? Start by cleaning up your diet! Ditch the junk and make smart food choices on a daily basis.
Whole, natural foods nourish your body from the inside out. Plus, they contain no chemicals or hormones that affect health and well-being.
What are you waiting for? Follow these three easy steps to clean up your diet and stay lean year round:

 

Eliminate Sugar

Sugar is often called the sweet poison for good reason. Believe it or not, it’s one of the most toxic ingredients out there. It not only makes you fat but also contributes to diabetes, heart disease, insulin resistance, and metabolic disorders.

Researchers have found that people who took 17 percent to 21 percent of their daily calories from sugar had a 38 higher risk of heart disease compared to those consuming eight percent of their calories from sugar.

Steer clear of candy, cake, cookies, soda, bread, and other foods rich in sugar. Processed meats and ready-made meals may contain this ingredient too.

Beware of hidden sugars, such as maltose, molasses, dextrose, fructose, coconut sugar, agave syrup, and glucose. In fact, many so-called healthy foods are packed with sugar in one form or another.

 

Go Organic

Organic food is your best choice. Unlike conventionally produced food, it’s free of additives, preservatives, and growth hormones. Meat, for instance, contains antibiotics and growth hormones that disrupt your endocrine system and promote the formation of antibiotic-resistant bacteria.

If you can’t afford to go organic, at least avoid conventionally grown soy, spinach, strawberries, and other foods on the Dirty Dozen List. These have the higher pesticide content and pose the greatest health risks.

 

Make Smart Substitutions

Now that you know what not to eat, find healthier alternatives to your go-to foods. Stevia, pureed fruits, cinnamon, and vanilla are excellent substitutes for sugar. Avocado and Greek yogurt can replace sour cream, mayo, and heavy sauces.

Almond, coconut, and Konjac flour are healthier and lower in carbs than white flour. The same goes for flax meal, which is a great source of fiber and good fats.

Always choose foods are raw or minimally processed. Cook your own meals and check food labels. Once you make these changes, your health will dramatically improve. Your skin will look younger, your energy will go up, and you’ll find it easier to maintain your weight.

Top 5 Energizing Alternatives to Coffee

By Andra Picincu

The health benefits of coffee have been known for ages. This beverage not only increases your energy but also boosts mental focus, exercise performance, and metabolism.

The downside is that not everyone can tolerate caffeine, its active compound. Those who are sensitive to caffeine may experience chills, restlessness, and insomnia.

Luckily, coffee isn’t your only option. There are plenty of other energizing beverages that contain little or no caffeine.

 

Yerba Mate

This herbal beverage is made from the plant with the same name. It tastes just like green tea and has similar benefits to coffee, but without the jitters and sleep problems.

Yerba mate boasts potent antioxidants and amino acids that support overall health. Theobromine, for instance, improves circulation and has relaxing effects.

Replace your morning cup of joe with this nutrient-dense beverage to keep your brain sharp and get the energy needed for a long day!

 

Coconut Water

Ever wondered why athletes drink coconut water? This beverage is rich in potassium, magnesium, and electrolytes that fuel your energy and help your body recover from stress. It’s a healthy alternative to energy drinks and has just a few calories per serving.

In fact, a single serving of coconut water boasts more potassium than four bananas and less sugar than fruit juices. It keeps you energized, improves digestion, and supports exercise performance.

 

Matcha Green Tea

Matcha green tea has only one-fifth the caffeine in a cup of coffee. Additionally, it contains more vitamins, minerals, and antioxidants that slow down aging and boost immune function.

The caffeine in this beverage is slowly released into the bloodstream, providing steady energy with no crashes. Its effects last for as long as four hours. Plus, matcha contains l-theanine, an amino acid that promotes relaxation and improves memory.

 

Wheatgrass Juice

Wheatgrass is best known for its detox properties. However, it does a lot more for your health! This herbal beverage can naturally boost your energy, slow the aging process, and scavenge free radicals.

Chlorophyll, the primary compound in wheatgrass juice, improves blood flow and supports cardiovascular health. It also delays the aging process due to its high content of enzymes.

 

Siberian Ginseng Tea

Another healthy alternative to coffee is Siberian ginseng tea. Rich in polyphenols and antioxidants, it improves mental focus, wards off fatigue, and increases your energy levels.

Ginseng tea also supports digestive function and relieves nausea. For this reason, it’s an excellent substitute for coffee, especially during pregnancy.

Have you tried any of these energizing alternatives to coffee? What was your experience like? We want to hear from you!

5 Foolproof Ways to Boost Your Metabolism

By Andra Picincu

Ever wonder why some people never gain weight? It’s because they have a fast metabolism. A high metabolic rate makes it easier to stay lean and keep the pounds off.

Unfortunately, not everyone is born with a fast metabolism. Additionally, certain lifestyle factors, such as menopause, hormonal disorders, and stress, affect our ability to burn calories.

However, just because you have a slow metabolism, it doesn’t mean you’re doomed to gain weight. Here are five foolproof ways to ignite your fat-burning engine:

Fill up on Protein

High-protein foods, such as poultry, tuna, and eggs, take longer to digest and break down. Your body works harder to process them, so you’ll burn more calories during digestion.

Studies show that protein increases metabolism by as much as 30 percent. Plus, this nutrient keeps you full longer and helps preserve lean mass.

 

Go Heavy in the Gym

When it comes to a faster metabolism, nothing beats strength training. This workout method promotes lean muscle growth and burns fat while increasing your metabolic rate. More muscle equals a higher energy expenditure.

You’ve probably seen those super fit super people in their 40s and 50s who look fitter and leaner than their younger peers. Despite their age, they have a fast metabolism and burn calories around the clock.

Their secret? Clean eating and heavy lifting.

 

Drink Green Tea

Green tea is so popular for a reason. This beverage not only promotes fat loss and revs up your energy but also boosts your metabolism.

The benefits of green tea are due to its high antioxidant content. This drink is rich in catechins, which increase fat oxidation and improve your liver’s ability to turn fat into energy. It also contains caffeine, which further elevates your metabolic rate.

 

Spice up Your Meals

Hot peppers, mustard, ginger, and other spicy foods raise your body’s core temperature, leading to a faster metabolism. Chili peppers, for instance, are rich in capsaicin, a natural compound that boosts energy expenditure and reduces energy intake. Basically, they improve your ability to burn calories and help you eat less throughout the day.

 

Get More Sleep

Sometimes, all you need to rev up your metabolism is a good night’s sleep. Skimping on sleep increases ghrelin and cortisol levels, which in turn, affects your metabolic rate.

Get at least seven hours of sleep per night. Take a warm bath, drink a cup of hot tea, and create a bedtime routine to catch more Zzz’s. The results might surprise you.

4 Things to Do Daily to Boost Your Brainpower

By Andra Picincu

A sharp brain makes it easier to focus at work, make smart decisions, and reach your goals. Despite your best intentions, there are times when you simply can’t think clearly or complete the tasks at hand. Stress, poor sleep, and daily worries keep you from functioning at your peak.

The good news is that you can naturally boost your brainpower by making simple lifestyle changes. Small things, such as reading more often and meditating 10 minutes per day, can go a long way toward brain health. Consistency is the key.

Do these things daily to keep your brain sharp and functioning optimally:

Meditate

Meditation triggers positive changes in the brain. It also improves its resiliency under stress, boosts memory, and even raises IQ.

This ancient practice has been shown to activate and sync both brain hemispheres, leading to greater processing power. At the same time, it stimulates the brain areas associated with creativity and learning.

To reap the benefits, meditate for at least 10 minutes every day. Do it at home, on your lunch break, or whenever you have some quiet time.

Do Something New

Whenever you do something new, your brain creates new neural pathways. This results in greater intelligence and improved learning abilities.

Try a new activity, solve puzzles, or learn a new language. Commit to doing something new on a daily basis.

Get More Exercise

Exercise benefits both your mind and body. It promotes the growth and development of nervous tissues, which helps improve brain function. Plus, it relieves stress and anxiety.

Studies indicate that exercise keeps your brain sharp and boosts your productivity. In the long run, it reduces the risk of Alzheimer’s disease, Parkinson’s, and cognitive decline.

To keep your brain healthy, stay active throughout the day. Hit the gym, go jogging, or practice yoga. It’s that simple!

Eat Brain Foods

This may come up as a surprise, but what you eat affects brain health. Certain foods, especially those rich in omega-3 essential fats, protein, and antioxidants, can boost brainpower and sharpen your memory.

Coconut oil, for example, fuels your brain and scavenges free radicals. Due to its high fat content, it maintains the function and integrity of brain cell membranes.

Blueberries are packed with antioxidants that prevent inflammation in the brain and neutralize oxidative stress. This lowers your risk of neurodegenerative disorders.

Make sure your diet includes wild salmon, tuna, avocado, eggs, turmeric, walnuts, and other brain foods. Leafy greens, nuts, and berries are an excellent choice too.