How Can Using A Daily Journal Improve Your Life?

Benefits of writing a daily journal.

Journaling can be effective for many different reasons and help you reach a wide range of goals. It can help you clear your head, make important connections between thoughts, feelings, and behaviors, and even buffer or reduce the effects of mental illness!

Journaling helps keep your brain in tip-top shape. Not only does it boost memory and comprehension, it also increases working memory capacity, which may reflect improved cognitive processing. Boosts Mood.

Journaling can be a great stress reducer through organizing one's thoughts, clearing one's mind and facilitating problem solving. There are many benefits to keeping a journal. ... Journaling can reduce stress by helping one get rid of negative thoughts.

It's not only true that scientists have found that writing expressively (the way we often do in a journal) improves working memory, it's also a fact that recording the ins and outs of your life in a journal gives more permanence to an often fleeting past.

It's simply writing down your thoughts and feelings to understand them more clearly. And if you struggle with stress, depression, or anxiety, keeping a journal is a great idea. It can help you gain control of your emotions and improve your mental health.

Begin Your Journal Journey HERE

THE YOGA POSES FOR ULTIMATE RELAXATION

A little bit of stress is good for us, it keeps us alert, engaged and attentive to what we are working on or doing, it can keep us sharp. But even things that we don’t realise are stressful can in fact be having that effect on us, our daily commute, someone beign unkind, emails coming in thick and fast…they all have an impact our stress hormones. When we are consistently in this state we get sick, are unable to sleep well, digest food well, and we fatigue easily. 

So, when we are on the yoga mat winding down, stretching can help to release the collagen and cortisol stored in the muscles during periods of stress, which explains why you can sometimes have an emotional response during a workout or yoga session.

1/ GENTLE BACKBEND

To stretch off stress, start with a gentle backbend. Your adrenal glands are next to the kidneys in the middle of your back, underneath the back of the ribcage. Coming into a sphinx pose by lying on your front, elbows underneath shoulders with your forearms parallel to each other.

Press forearms and hands into the floor and curl the tailbone in towards the pubis so that you lower abdominals lift and support your spine as it lengthens up to the crown of the head. This will release the kidneys help them to recalibrate.

You can stay as long as you are comfortable, but make sure there is no pain here.

2/ CHILD'S POSE

Next come into Child's Pose with hands under the forehead and  the knees wide and big toes together so that your spine is less curved and more lengthening.

This will help to soothe your nervous system and calm down any further production of adrenaline for the time being. Again stay as long as you are comfortable.

3/ FORWARD FOLD

Finally stretch the backs of the legs, the hamstrings are prime receivers for the collagen and adrenaline mix as they would be your power houses if you were to do some intense running.

Most of us get stressed and then go and sit down, which impacts their ability to release the stress mix.

So stretch your legs out in front of you and bounce the knees so that the backs of the legs are tapping the floor. Then fold yourself forwards over your legs keeping a bend in the knees, let your hands slide in under your legs wherever they come. And r-e-l-a-x.

Source: womenshealthmag.co.uk/fitness/yoga/2897/stretch-off-stress-the-ultimate-yoga-poses-for-relaxation#ixzz3dDVwd5zS

WHAT TO EAT AFTER A BOOZY WEEKEND

Whether you're still hungover or just feeling weakened by the damaging effects of a boozy weekend, we've got some nutritionist approved advice for feeling like yourself again.

You went hard, you're feeling more than a bit peaky, your head feels like a small animal may be burrowing a new home in it - what do you eat?

LEMON WATER

As much as you may be tempted by a can of coke, try to resist the urge and opt instead for a glass of lemon water. This will kick start your metabolism and most importantly start the much needed rehydration process.

EGGS ON TOAST

If you can face food, you can't go wrong with eggs and wholegrain toast. Eggs are rich in the amino acid cysteine which is needed to break down acetaldehyde - the nasty thing that's thought to cause hangovers.

The wholegrain bread will give you slow release carbs - a stable source of glucose and energy which will do you much better than that coke.

BERRY SMOOTHIE

If you're not ready for solid food, try a fruit smoothie full of antioxidants. This will give you hit of energy from the fructose and continue to rehydrate you.

WHAT TO EAT THE NEXT EVENING

It is essential to take in both protein and nutrients. Make sure you're meal is packed with leafy greens to up your magnesium levels.

MAGNESIUM

For every molecule of sugar that slips past your lips, it takes 54 molecules of Magnesium to process it so if you went hard on the cocktails, kale will help.

PROTEIN

If you're a vegetarian you may also want to through some lentils and beans into the mix to keep protein levels up (full of those helpful amino acids). These are also good for the heart and recent research has found that the impact of drinking may be even worse for the heart than the liver.

COCONUT WATER

Wash it all down with some coconut water - it's full of electrolytes and is much healthier than a Lucozade.

WHAT TO EAT THE FOLLOWING DAY

There are recommendations to not drink again until at least 48 hours after you've had any alcohol, however new research has found that in terms of the impact on the body you need weeks not days to fully recover.

POTASSIUM

It's very important to keep hydrating for the following days and if you suffer from terrible hangovers and are still feeling a bit weak, it's essential to keep eating well. So start the day with a banana and up your potassium levels, this will help with mood boosting and fatigue.

ZINC

Even if you're not feeling sick anymore, you'll likely still be tired and lacking in concentration so add pumpkin seeds to your salad for some brain enhancing zinc.

WHAT TO EAT ALL WEEK

If you're feeling run down after going hard, now is the time to have some orange juice. Avoid OJ the next morning as it will give your liver even more work to do.

VITAMIN C

Later on in the week though, your body will be glad of the Vitamin C as alcohol consumption has been linked to a lowered immune system.

You should also avoid spicy foods until your stomach has recovered so now's the time to start boosting the metabolism with chilli again.

We chatted to NutriCentre's head nutritionist, Shona Wilkinson to get this advice.

Source:womenshealthmag.co.uk/nutrition/happy-hour/3023/what-to-eat-after-a-heavy-weekend-when-you-re-hungover#ixzz3dDUa8OV5

6 Tips for Getting More Sleep

1. Make sleep a priority

Simply deciding that getting at least 8 hours of sleep a night is going to be one of your health priorities can go a long way. Resist putting work or household chores – or even a good book – ahead of sleep.

2. Develop a sleep routine

Try to go to bed and wake up at the same time each day, even on the weekends. Studies suggest that going to sleep at 10 pm and waking up at 6 am works the best with our body’s natural rhythms.

Developing a ritual that you follow each night before going to sleep (e.g. journaling, reading, paced breathing, and drinking chamomile tea) can also help prepare your body for rest.

3. Make the bed a “sleep only” space

Sometimes it is easy to convert your bed into an all-purpose area – especially if you live in a small apartment. Eating in bed, watching TV in bed, or even working in bed can make it more difficult for you to sleep at night.
 

4. Avoid eating and exercise within three hours of going to sleep

This can be hard for night owls, but it is important to remember that eating and exercise both get your body energized, not ready for a good night’s sleep. Although regular exercise can make it easier for you to sleep eventually, you should make sure to leave your body plenty of time to wind down afterwards.
 

5. Turn off the lights (and devices)

Make sure that the area where you sleep is dark and quiet (although if you live in a noisy neighborhood, a white noise machine can be helpful). The hormone melatonin is produced in total darkness, and the longer you stay in the dark, the more melatonin the pineal gland produces. Melatonin regulates our sleep and wake cycles, destroys free radicals, suppresses the development of breast cancer, increases the immune system’s killer lymphocytes and more. Some people use black-out shades or eye masks to block out light when they sleep and/or turn off or move anything out of the room that emits even dim light in their bedroom (e.g. LED lights in TVs, clocks or night lights). If you need a night light, a dim red light is the best choice. [LINK TO SOURCE 6]

Additionally, the blue wavelength light emitted from TVs, computer screens and cell phones suppresses melatonin production more than other wavelengths, so it is wise to avoid exposure to them 2-3 hours before bedtime. That means no more falling asleep in front of the TV! However, exposing your eyes to lots of bright natural light during the day can help you sleep better at night.
 

6. Listen to your body – and get rid of the alarm clock!

After starting to get into a sleep routine, see if your body can awaken on time naturally, without the help of an alarm clock. (Maybe try this out on the weekend first, though!) Listening to your body is the best measure of whether you’re getting sufficient rest.

Source:gerson.org/gerpress/6-tips-for-getting-more-sleep/?gclid=CM3M2PaRlsUCFRQatAodITsAdg

5 Easy Ways to Start the Day Right

Not everyone is a morning person. Yet if you want to breeze through your (great) day, it helps to start off with a streamlined, successful morning. Get your mind and body in a good place, and the world is your oyster. It’s only going up from here. 

Plan the Night Before
If you want to greet the day feeling relaxed and in-control, do your homework. Create your to-do-list and breakfast menu before you hit the sheets. Taking 15 minutes to get organized in the evening can save you a 30 minute crisis in the morning (Where are my keys? That shirt is dirty—really?) ... plus grant you invaluable serenity, so you can focus on bigger things. 

Fuel Right
What you put into your body when it’s waking up sets the tone for the next 24 hours. Now is a great time to choose quality protein (whey protein powder, eggs, Greek yogurt), healthy fats (avocado, olive oil), and complex carbs (whole-grain waffles, oatmeal). Chow down. 

Drink Up 
While you get your zzz's, your body loses water. Wake up and replenish with fluids stat. Choose something natural like spring water or ZICO Premium Coconut Water, which will keep you hydrated with five electrolytes: magnesium, sodium, phosphorus, calcium, and as much potassium as a banana. ZICO’s natural flavor is never sweetened, but it tastes refreshing and is just sweet enough.. 

Get in the Habit 
Routines save time and energy—you won’t have to stress to figure out what to do next. If you know your morning goes something like: meditate/drink coffee/run/blend smoothie/shower/shave/brush/floss/iron ... you can free your mind to focus and plan for the day ahead.

Get Introspective 
Does morning meditation sound ... sleepy? Even a few minutes of meditation deeply stimulates the brain, allowing you to clear distractions from your mind and center your mental energy. Set the timer for three minutes, and start there. Focus on your breath, and when your attention wanders, as it will, gently bring it back. A three-minute respite from the onslaught of your busy mind is a glorious thing. 

Now go, tackle your day. Live it up.

Source: menshealth.com/health/zico?utm_source=zergnet.com&utm_medium=referral&utm_campaign=zergnet_276477&cid=partner_zergnet