The benefits of food on our health

Health, healing and the medicinal properties of food

There are many beneficial effects that certain foods have on health, many having potential healing or medicinal properties. Emerging research is telling us that certain substances found in foods can help to protect us against disease. There are many ways that food can help in your life from helping to cope with stress to sleep.

In this article, we will look at the following:

• Foods to help the body cope with stress.
• Foods to help increase the body’s defense system.
• Foods to improve eyesight.
• Foods to relieve depression.
• Foods to help improve your skin.
• Foods to combat PMS.
• Foods to combat poor concentration and tiredness.
• Foods to improve your sleep.
• Foods to help improve your bones.

Foods to help the body cope with stress

B vitamins help the body to cope with stress, so including more foods that are rich sources of B vitamins could help. This group of vitamins are essential for the nervous system. Try to eat more wholemeal products such as bread, pitta bread, scones and wholegrain breakfast cereals such as branflakes, fruit and fiber, porridge, Weetabix, muesli and Shredded Wheat.
Other beneficial foods are fruit and vegetables, lean meat, poultry, eggs, low-fat dairy products and pulses (for example, peas, beans and lentils). Try to avoid drinks containing alcohol and caffeine. Alcohol acts as a depressant on the nervous system; excess caffeine can lead to palpitations, rapid breathing and disturbed sleep.

Foods to help increase the body’s defense system

The immune system helps protect the body from bacteria and viruses. Research has proven that a diet low in vitamin C, zinc and beta-carotene reduces the body’s ability to fight invasions from hostile organisms. Foods that are high in vitamin C are citrus fruit and berries. Foods that are a rich source of zinc include oysters, liver, pumpkin seeds, red meat and sardines. Beta-carotene rich foods include sweet potatoes, carrots, apricots and oranges.
Alcohol, when consumed in large amounts, increases the risk of long-term damage to health. Try to limit your intake of alcohol to 3 to 4 units per day (equivalent to two pints of beer) if you are a man, and 2 to 3 units per day (equivalent to two glasses of wine) if you are a woman. These guidelines are benchmarks and are not targets to drink up to. Benchmarks are a guide to how much alcohol can be taken without putting your health at risk.

Foods to improve eyesight

There have been links made between some antioxidant substances and a reduced risk of eye problems such as cataracts and glaucoma. Wholegrain foods and red meat contain B vitamins and may help to maintain the health of the optic nerve, an essential part of good vision. Green leafy vegetables and orange coloured fruit and vegetables are a good source of beta carotene which is needed by the eyes to allow them to adapt to darkness.
Vitamin C containing foods such as citrus fruits and berries may reduce the risk of raised pressure in the eye which is useful for people with glaucoma and those prone to cataracts.

Foods to relieve depression

Dietary changes prove to be most beneficial in people suffering from mild to moderate depression. Oats contain saponins, alkaloids, B vitamins and flavonoids, all known for their anti-depressant actions. Basil contains a substance called basil camphor which is thought to have an antidepressant action.
Eat more Brussels sprouts, beetroot, broccoli and asparagus as all are rich in folate; low levels of this B vitamin are linked to depression. Breakfast cereals and yeast extract are fortified with folic acid which acts in the same way as folate.
Vitamin B₆ is responsible for converting a substance called tryptophan into serotonin which raises mood. Good sources of vitamin B₆ are wholemeal products, cod, turkey, beef and bananas.

Foods to help improve your skin

Diet plays a large role in the maintenance of healthy skin. Vitamin E and monounsaturated fats help to maintain skin structure and help wounds to heal, try eating more avocados to provide you with Vitamin E. Zinc, protein and iron are contained in red meat; these nutrients may help to reduce inflammation, help the skin to renew itself and promote wound healing. Oily fish contains omega-3 fatty acids EPA and DHA, which can decrease inflammation and improve the skin’s water resistance and can help in the treatment of psoriasis. Beta-carotene and vitamins A and C help the body to protect itself from sun damage, top foods to eat are citrus fruit and orange or dark green coloured vegetables.

Foods to combat PMS

Bloating is a symptom of premenstrual syndrome; foods that may be beneficial are fruit, vegetables and oats as they are all rich in soluble fiber which is easier for the digestive system to deal with than insoluble fiber. Avoid swede, cabbage and pulses as these foods can cause bloating. Cut back on salty foods as they can cause bloating associated with water retention. Sunflower seeds and pumpkin seeds are rich sources of omega-6 fatty acids; it is possible that if you have PMS you may be deficient in these essential substances. Green vegetables, bread and pasta are good sources of magnesium and this is needed for normal hormone function. If you are deficient in magnesium it may contribute to muscle cramps and aches. Finally, evening primrose oil capsules taken daily have been shown to help reduce breast discomfort.

Foods to combat poor concentration and tiredness

If you are unable to concentrate and are generally feeling tired all the time you may have anemia. This is caused through poor iron intake and people who eat little or no meat (vegetarians and vegans) are particularly at risk. Another group of people who are at risk are women, including teenage girls. Women menstruate every month and this loss of blood increases women’s requirement for iron. Try eating red meat and, if you like it, liver is a really good source of iron.

Foods to improve your sleep

How well you sleep can depend on what you eat. Try having a small meal or snack no less than three hours before going to bed. Limit your intake of caffeine in an evening from tea, coffee and soft drinks. Another tip to improve your sleep is limiting your alcohol intake at night and try to drink a cup of warm milk before bed. While watching what you eat can help, don’t avoid food entirely at night. If you go to bed hungry, your body may wake you in the middle of the night. Regular physical activity will also help you sleep well; but, avoid exercising three hours before you go to bed because that, too, can keep you awake.

Foods to help improve your bones

As we get older the density of our bones lessens, increasing the risk of fractures. This is called osteoporosis. Foods that can help are dairy products such as semi-skimmed milk, low-fat yogurts and cheese. Try to have three portions per day. Oily fish such as mackerel, sardines, salmon and fresh tuna provide vitamin D which helps the body absorb calcium more efficiently. If you don’t like oily fish; eggs, butter and fortified margarine are also good sources of vitamin D.

Carbonated soft drinks, such as coca cola, are best avoided as they contain phosphoric acid that contributes to calcium losses and therefore increases the risk of osteoporosis. There are many different foods that can be therapeutic in varying conditions and life stages; calcium and vitamin D containing foods during the years when the bones are still forming, iron for those people who are tired, lethargic and possibly anaemic.

So whether you are suffering from pre-menstrual syndrome or sleepless nights, it is worth remembering that food has a part to play in helping these conditions.

https://www.realbuzz.com/articles/the-benefits-of-food-on-your-health/

 

 

Banish belly fat in 3 easy steps

How to get a flat belly and lose weight

More than any other part of the body, belly fat is especially dangerous. It can lead to cardiovascular disease, high blood pressure, diabetes, certain cancers, and other life-threatening illnesses.  Also, a recent study states that belly fat creates more fat.  So, how can we banish belly fat? Follow these tips:

Fat: the key facts

Not all fat is the same and we store it in two ways:  Just under the skin (subcutaneous) & deeper inside around the vital organs (visceral fat).  While the main role of visceral fat is to cushion the organs, it releases inflammatory compounds that can lead to an array of health risks as noted.  What we know is where your body stores fat depends on your genes, lifestyle factors (stress, sleep, etc.), age and sex.  For instance, men under 40 have a higher proportion of visceral fat to subcutaneous fat than women.  Women store more visceral fat after menopause.  Even thin people can store visceral fat when they have an inactive lifestyle.
There are three key areas you need to address if you're going to decrease excess belly fat:

Exercise 

For most healthy adults, it is recommended that we have at least 150 minutes of moderate aerobic activity – brisk walking, or 75 minutes a week of vigorous aerobic activity such as jogging.  Additionally, strength training is recommended at least twice per week.  But, it should be noted that in a Duke University study, resistance training (including ab crunches) alone reduced only subcutaneous fat, and vigorous aerobic activity (four times per week) reduced both subcutaneous and visceral abdominal fat stores.

Diet

We all know how to eat healthily, but be aware of hidden sugars that pack on the pounds over time.  Sugar is the number one enemy in our fight against belly fat.  There is hidden sugar in a wide range of every day (supposedly nutritious foods) such as orange juice, whole wheat bread and cereals, and yes, wine too.
You should also remember that carbohydrates are not created equal – try eating more fruit and veggies versus breads, pasta and crackers.
Also, bear in mind that there are good fats and bad fats  and that the right kind of fats will actually help you to burn fat.  Stay away from hydrogenated oils, canola and vegetable oils, margarine, and fake butter products.  Instead, eat “real” butter, eggs, nuts, olive oil. Ideally aim to eat all natural and unprocessed food, which is easier for the body and liver to break down.  But, most importantly, keep portion sizes in check since calories can add u quickly and without you realising.

Sleep

Surprisingly too little or too much sleep can have an effect on visceral fat stores.  In a study people who slept for five hours or less, or eight hours or more per night ended up gaining more visceral fat than those who slept between six and seven hours per night. So, if you want to blast that belly fat get some early nights.
One thing to keep in mind, when trying to lose excess fat and keep it from coming back, focus on slow and consistent weight loss – no more than two pounds per week is recommended.
Daily effort and consistency will trigger positive results when trying to lose excess fat. It is not an easy road, but it will pay off in a lifetime of health.

http://www.realbuzz.com/articles/banish-belly-fat-in-3-easy-steps/
 

5 health facts you don’t want to hear

Tough health truths you need to know

Healthy living is tough, especially with the amount of misleading myths and products that surround the industry. These facts might not be encouraging, but you need to know them if you are serious about living healthily. Here are the top 5 health facts you don’t want to hear.

There is no quick fix

Nowadays we are constantly bombarded with promises from the next big thing in fad dieting, with claims of ‘instant results’ or ‘dropping pounds overnight’. As much as we’d like these boasts to be true, they sadly aren’t at all. Studies actually show that fad diets result in weight gain. Research published in the New England Journal of Medicine found that the majority of participants who went through fad diets instantly gained weight following the diet due to lowered levels of the hunger suppressing hormones peptide YY and leptin.
Science aside, ask yourself this – are you really going to keep up with those ridiculous eating habits in the long term? Diets with such severe results are 99 per cent of the time completely unrealistic, and the sooner you accept that the sooner you’ll start learning healthy eating habits that actually work.

Exercising doesn’t mean you can eat what you like

Whilst it’s true that exercising frequently means you can enjoy the odd guilt-free treat once in a while, it should by no means be an excuse to eat to excess. In half an hour of running the average person will burn around 250 calories. You can eat the equivalent amount in any range of snacks in a matter of minutes. You’ll notice these time scales don’t balance out, so if you continue to eat unhealthily you’ll soon find that the effects of exercise simply can’t keep up.
A simple way of avoiding this temptation is by counting the calories you burn and consume. Once you see how much effort you have to put in to burn off even small snacks, you’ll realise exercising isn’t a free pass to stuff your face with junk.

‘Health foods’ can be unhealthy

Many supposedly ‘healthy’ foods aren’t quite what they’re made out to be. For example, if it claims to be fat free it’s probably packed with sugar. Sugar free? You can bet it’ll be full of artificial sweeteners. Take cereal bars as an example. This popular ‘healthy’ breakfast choice can contain around four teaspoons of sugar per bar, as well as high amounts of saturated fat. A survey conducted by consumer magazine Which? showed that an alarming 97 per cent of cereal bars on the market contain added sugar.
Drinks aren’t much better either. ‘Diet’, ‘light’ and ‘sugar free’ versions of your favourite drink can seem like a great healthy alternative, but according to a study conducted at the Texas Health Science Center, people who frequently consume diet drinks are 41 per cent more likely to be overweight. It’s thought that this is because the concoction of artificial flavourings and sweeteners found in these drinks can spark the appetite, whilst simultaneously inhibiting the brain cells that tell your body it’s full.

You can’t target an area of your body to lose weight

‘Spot training’, as it’s often called, is a health myth that sadly isn’t true. Losing weight on a particular part of your body with targeted training is not a realistic goal. Yes, that’s why those thousands of crunches you’ve been doing haven’t dented your beer belly. There are plenty of studies that have proven this to be the case, including one carried out at the University of Massachusetts. Participants who ‘targeted’ their stomachs by only doing abdomen exercises were found to lose weight equally across their abdomens, upper backs and buttocks.
Instead of worrying about a certain target area when you work out, you should focus on losing weight all over your body. That means there’s no way of quickly ditching that flabby stomach other than good old-fashioned exercise and healthy eating.

Fruit and veg aren’t what they used to be

It’s a well-known fact that eating fruit and vegetables is a great way of keeping your diet healthy and nutritious. But did you know the fruit and veg available today isn’t as healthy as it once was? Go back just 50 years and you’d find fruit that is higher in six major nutrients including protein, calcium, iron and Vitamin C. This was revealed in a study at the University of Texas, with some modern-day fruits seeing as much as a 38% reduction in certain nutrients.
The researchers put this down to modern farming methods, including hybrid breeding of crops to make them larger, and the range of pesticides being used which have stripped some of the nutrients from soil. However, fruit and veg are still a great source of nutrition in your diet, so until a time machine is invented you’ll just have to make do with what we have available today.
http://www.realbuzz.com/articles/5-health-facts-you-don-t-want-to-hear/
 

5 exercise facts you don’t want to hear

Why exercise might be bad for you

We all think that working out is great for us, but the truth is sometimes exercise has some pretty negative consequences. Here we show you five ways that exercise can be harmful to you, your bodies and even your relationships:

Exercising a lot won’t help you lose weight

Surely if you workout a lot you should begin to lose weight, right? Well, no, it turns out that this theory is not entirely true. Scientists at the University of Copenhagen conducted an experiment on overweight Danish men. The participants were divided into three groups. The first group were told not to change either their diet or their exercise regime. The second group were asked not to change their diet, but were asked to do moderate exercise that burnt 300 calories on almost a daily basis. The third and final group were asked not to change their diet but to perform vigorous exercise that burnt 600 calories on almost a daily basis.
The study lasted for 13 weeks and revealed some intriguing results. Those men who had not changed their diet or their exercise regime had no change to their weight, yet the men who performed the more intense workouts lost, on average, two pounds less than those men who performed the moderate exercise regime. It is thought that this difference between weight loss came about because those men that worked out harder and for longer ate more to compensate. It is also thought that those men who worked out harder were more inactive in those hours when they were not exercising compared to the men who worked out less.
Therefore if you want to lose weight according to this study you should exercise moderately, so that you do not overeat. You should also try to keep active throughout the day.

Exercise can damage your relationships

Workouts and intense exercise can really take its toll on relationships. Not only do intense and regular training routines eat into the amount of time you can dedicate to seeing your partner, these routines also eat into your energy resources, so that by the time you do end up going on ‘date night’ you’re too tired to properly commit to the evening.
As more and more people dedicate themselves to sporting challenges, or strive to lead healthy, active lifestyles, this issue for couples becomes more and more common. Time once spent with loved ones is now spent at the gym. Yet for the partners of these exercise enthusiasts it’s a difficult issue to tackle because surely exercising is a good thing? Can they really begrudge their partner a challenge? If you’re spending more time in your training kit than you are at home make sure you save some space in your hectic schedule for your guy or girl – you never know, you might even perform better after a regular rest.   

Exercise can make you gain weight 

The pressure to fit in workouts around already busy schedules can cause lots of people to rise early and head out for a pre-breakfast training session. Although this might make you feel great, if you sacrifice your sleep for your fitness fix you could end up gaining weight.
This is because a lack of sleep leads to an increased appetite and your cravings for fatty foods and carbohydrates will also shoot up. A lack of sleep is also thought to slow down the metabolism, which means that you will burn fewer calories than you would have done had you slept for longer. A recent study conducted by researchers at the University of Colorado Sleep and Chronobiology Laboratory suggests that even a few days of sleep deprivation can lead to weight gain. The study found that when participants had just five hours sleep over five days they gained, on average, two pounds. So, if you want to maintain or lose weight make sure you get enough rest and don’t sacrifice sleep for training sessions.

Overweight people live longer

If you thought exercising regularly and maintaining a healthy weight would help you to live longer, you might just be mistaken. At least you will be if you believe the findings that were revealed from a recent study, which was conducted by US university researchers and the National Centers for Disease Control and Prevention.
The researchers examined 97 studies that involved a combined total of 2.88 million people and found that those people who were moderately overweight and had a BMI between 25 and 30 were six per cent less likely to die of a premature death compared to those people who were not overweight. Although interesting, the issue with this study is the fact that the conclusions are based upon BMI, which is not an accurate measurement of body fatness. So, although the study suggests that overweight people live longer it would be unwise to assume that being overweight is good for you. Instead it simply might indicate that being overweight is perhaps a little less unhealthy than originally thought.

Marathon running damages your heart

If you’ve run a marathon before you know that once you’ve done one you always want to do another. However, research suggests that training for a marathon, or taking part in other extreme endurance exercise, could cause serious damage to your heart.
One study, which researchers told to the European Health Journal, demonstrated that of their 40 participants who had extreme exercise habits the majority had stretched heart muscles as a result of their exercise routines. The researchers also suggested that this stretching of the heart could lead to heart problems, such as arrhythmia, in the future. Similarly, a study published in PLoS One examined six exercise studies and found that 7 per cent of the 1,687 participants had a greater risk of heart disease and that this increase of risk was the result of exercise. 
So, what should you do if you love extreme endurance exercise? Well, in the journal Heart two US cardiologists suggest that you limit your vigorous exercise to between 30 and 50 minutes per day.  
http://www.realbuzz.com/articles/5-exercise-facts-you-don-t-want-to-hear/
 

Top 5 snacks to eat at your desk

Healthy snacks for work

Do you get struck by the mid-morning munchies? Continually feel the 3pm sugar craving that inevitably brings you to the vending machine for a sweet treat to perk you up? Okay, it's no bad thing to grab a sweet treat now and again, but if you are looking to shave your daily calorie count in a bid to shape up, ditching those sugary or fatty snacks will definitely help.

We've come up with five snacks that can be enjoyed at your desk, so even if you swap one vending machine visit per week with one of the following you'll be on your way to a healthier diet.

For a sweet treat that will sustain you - Yoghurt and honey

Yogurt is low in fat, high in calcium and good for your gut. A recent study also found that people who got their calcium from yogurt rather than other dairy sources lost more weight around the tummy area. Opt for low-fat, unflavoured varieties that contain probiotic bacteria, and add a touch of sweetness with honey. Honey has been shown to increase the blood's level of protective antioxidants, and may also be a useful diet addition for people with high cholesterol. According to research, using honey instead of sugar or an artificial sweetener can reduce total cholesterol and triglyceride levels and increase HDL (or 'good') cholesterol.
Portion size: One 120g (4oz) pot of yoghurt plus one tablespoon of honey = 140 calories.

For an alternative taste to toast - Avocado toasty 

Avocado is something of a 'superfood', as it's rich in vitamin E, high in monounsaturated fats and a good source of potassium - as well as vitamin B6, which aids the process of serotonin synethesis (a process that promotes good mood). Spread half a 'medium ripe' avocado on a slice of wholemeal toast to get a tasty, wholesome, low-GI snack containing a healthy dose of fiber. And if you like a spicy touch, sprinkle it with a dash of Tabasco sauce!
Portion size: Half an avocado on one slice of bread = 220 calories.

For a pick up to hide from your boss - Almonds and apricots

Almonds are high in protein and fiber, as well as being low-GI, a good source of magnesium, and rich in vitamin E (an antioxidant). Dried apricots, on the other hand, are rich in carotenes - which may lower the risk of cancers of the throat and lungs - and provide you with potassium, iron, calcium, silicon, phosphorus, and vitamin C. Interestingly, dried apricots have a far greater nutritional value than fresh ones because the nutrient content is so concentrated. Gram for gram, dried apricots have twelve times the iron, seven times the fibre and five times the vitamin A of fresh ones. The best way to eat this snack is to impale the almonds in the apricots.
Portion size: six to eight apricots plus 20 -25 almonds = approximately 250 calories

For a liquid perk up - Banana, mango and pineapple power smoothie

Smoothies are a real filler and can also be enjoyed on the sly if your place of work has a no eating at the desk policy. Granted, you can't just set up your blender next to the photocopier, but you can easily make up a batch for brekkie, save and chill the rest for later. We recommend a banana, mango and pineapple power smoothie, it provide a hefty portion of beta-carotene, folic acid, fiber, vitamins B, C and E and essential minerals. The skimmed milk also adds protein and calcium.
For two servings you'll need the flesh of one ripe mango, chopped ½ fresh pineapple, peeled, cored and chopped, one small banana or ½ large banana, chopped, juice of ½-1 lime (according to taste), 150ml skimmed milk and eight ice cubes. Simply crush the ice cubes in the blender and then add the rest of the ingredients - then blend until smooth.
Portion size: One serving of smoothie = approximately 177 calories.

For a savoury snack to sustain you - Peanut butter on crispbreads

This is the perfect combination of protein, fat, carbohydrate, and lots of fiber. While peanut butter is high in fat, it's the unsaturated (or 'good') kind - and peanuts are a great source of the antioxidant vitamin E. Peanut butter is also rich in protein - so is an especially good option for vegetarians - and a good source of magnesium. Opt to spread the peanut butter on rye crispbreads - which are low in salt, high in fiber and have a low GI - so you won't get an energy high followed by a crash.
Portion size: Two teaspoons of peanut butter on two rye crispbreads = 180 calories.

http://www.realbuzz.com/articles/top-5-snacks-to-eat-at-your-desk/

5 ways to burn fat while you sleep

Lose weight while you slumber

Wouldn’t it be great if you could lose weight while catching a bit of shuteye? Good news – you can! Here are five handy ways you can burn fat while you’re asleep.

Drink a casein shake

Whilst proteins such as whey are perfect for a post workout boost, their rapid-absorbing nature means they’re not as effective before you hit the hay. Instead, choose casein protein if you want to boost your overnight fat burning. Casein is a gradually digested protein that can take your body around six to eight hours to break down. This means your metabolism will be kept active throughout the night, and you’ll wake up feeling energetic instead of starving.
Casein’s fat burning credentials were confirmed in a Dutch study, which discovered a boost in overnight metabolic rate following consumption of the protein. Similarly, researchers at Maastricht University found that casein enhances overnight protein synthesis, which helps to repair and strengthen muscles. When you consider that every extra pound of muscle burns 30-35 calories every day, this is an added bonus of this super-protein that should not be ignored.

Sleep more

That’s right; one of the most effective ways to shift those pounds while you sleep is to quite simply get more of it. With our hectic schedules nowadays sleep is often neglected, but if you want to lose weight that needs to change. Don’t believe us? A study published in the Archives of Internal Medicine found that overweight people on average got 16 minutes less sleep per day than their regular-weight counterparts. It doesn’t sound like very long, but over time that difference builds up.
So why does sleep help keep you slim? It’s all to do with the hormones leptin and ghrelin. Leptin helps to regulate your energy levels and keep your appetite low, while ghrelin stimulates hunger and often initiates the need to eat. The results of a study conducted at the University of Wisconsin found that participants who got more sleep had reduced ghrelin and increased leptin levels, which helped to control their appetites throughout the day.

Eat cottage cheese before bed

Eating food before bed is often seen as taboo when it comes to dieting, but this is actually dependant on what kind of food you choose. Avoiding food completely before sleeping can actually have the opposite effect, as people who wake up feeling hungry are far more likely to binge on food at breakfast. A small snack of cottage cheese before bed is a great choice as it is rich in – yep, you guessed it – casein protein.
As an added bonus cottage cheese contains the amino acid tryptophan. A study published in the Journal of Psychiatric Research found that tryptophan improves quality of sleep, and reduces the amount of time it takes to fall asleep. This means cottage cheese will keep hunger at bay throughout the night, and ensure you sleep for a decent amount of time. What’s not to like?

Resistance training

Whilst sleep alone is great for encourage weight loss, there are some exercises you can do before bed that will help the process along. One of the best approaches is some pre-slumber resistance training. Burning fat is all about boosting your metabolism, and resitance training is great for this. In fact, according to a journal published in the International Journal of Sport Nutrition, subjects who performed resistance exercises enjoyed a higher resting metabolic rate for an average of 16 hours following their workout.
This resistance training session doesn’t need to be excessive. A simple weight lifting routine will suffice, even if it doesn’t push you to the limit and leave you breathless. It’s well worth following this up with a casein shake; as mentioned earlier this will ensure consistent muscle recovery throughout the night while you sleep.

Eat small meals throughout the day

‘Eat little and often’, is a favourite tip of trainers and dieticians the world over, and you’ll be glad to hear this is a great way of boosting your nocturnal weight loss. Eating small meals frequently throughout the day serves to keep your metabolism ticking over, and will ensure your body continues burning fat throughout the night. Of course, these meals need to be healthy and nutritious for this technique to work!
As well as boosting your metabolism while you’re asleep, this frequent eating method will ensure your appetite is kept in check, which should reduce any cravings you have when you wake up in the morning.
http://www.realbuzz.com/articles/5-ways-to-burn-fat-while-you-sleep/
 

10 foods to suit your mood

How to eat to match your emotions

Whether you want to enhance a good mood or fend off a bad one, choosing your food carefully can help. To find a food to suit every mood, check out these 10 emotions and their accompanying snacks.

Food to suit your mood 1: Sadness

If you’re feeling in need of a happiness boost, try upping your intake of oily fish to boost your brain health and mood. Oily fish is not only rich in Omega-3 fatty acids, which can help ward off depression, negativity and mood swings, but wild salmon and tuna are good sources of vitamin B12, which helps to regulate the mood.

Food to suit your mood 2: Fear

Many people suffer from phobias, ranging from the common (like acrophobia – fear of heights) to the obscure (like arachibutyrophobia). However, it may be that your diet is to blame. Research suggests that folate deficiency may be behind irrational fears and anxiety, so try upping your intake of folate – as well as mood-boosting Omega-3 – by snacking on avocado.

Food to suit your mood 3: Anger

Next time you feel a rage coming on, try reaching for some nuts and seeds to help calm you down. Research has shown that Omega-3 deficiency can contribute to aggressive behavior of adult offenders and children with severe behavioural difficulties, while a Japanese study has suggested that zinc may ease anger in women. To up your intake of these nutrients, try opting for walnuts and flaxseeds, which contain both zinc and Omega-3 fatty acids.

Food to suit your mood 4: Love

Got a big date coming up and want to get in the mood? Try some foods rich in zinc to stimulate the libido and enhance desire. While oysters are a famous aphrodisiac due to their high quantities of zinc, if you’re not a fan of the slimy mollusc, try opting for shellfish, pine nuts or pumpkin seeds instead.

Food to suit your mood 5: Shyness

We all need a confidence boost from time to time, and luckily you can get a helping hand from your diet to relieve shyness. Researchers at McGill University in Montreal found that foods containing tryptophan (an essential amino acid) make people feel more confident. Good sources of tryptophan include meat (particularly chicken), fish such as salmon and tuna, and legumes.

Food to suit your mood 6: Heartbreak

Many people find themselves reaching for chocolate in the face of heartbreak, and this may be no bad thing. Chocolate contains many chemicals to beat the breakup blues, including relaxing magnesium, calming anandamide and mood-boosting phenylethylamine.  Try snacking on dark chocolate (in moderation!) for the most health benefits.

Food to suit your mood 7: Anxiety

If you’ve got a big interview or presentation coming up, try replacing your morning coffee (which can make you jittery) with a calming herbal tea. The calming effects of chamomile are so powerful that they have been found to reduce symptoms of mild to moderate generalised anxiety disorder, so try a cup of chamomile tea to help calm those last-minute nerves.

Food to suit your mood 8: Stress

Whether you’re feeling overwhelmed by a busy day or are finding it difficult to wind down after work, try snacking on some blueberries to help cope with stress. Blueberries are high in vitamin C, which can help the body deal with high levels of stress. Also, the superfruit is packed with antioxidants which help to protect your body from its effects.

Food to suit your mood 9: “Brain fog”

If you’re feeling confused, unfocused, forgetful, or like your mind is just running slow, give your brain a boost with a cup of green tea. As around 80 per cent of the brain is made up of water, drinking any fluids will help keep it hydrated and functioning at optimum levels. However, green tea also helps maintain alertness by regulating blood sugar levels, and helps protect the brain and cut risk of dementia.

Food to suit your mood 10: Lethargy

Whether you’re suffering from a lack of sleep or are generally feeling lethargic, drinking beetroot juice could help revive your energy levels. Beetroot has a high sugar content and many energizing nutrients such as magnesium and vitamin C. Furthermore, researchers at the University of Exeter found that drinking beetroot juice could enable people to exercise for up to 16 per cent longer.
http://www.realbuzz.com/articles/10-foods-to-suit-your-mood/
 

Five foods to beat the blues

Five feel-good foods to boost your mood

We all go through periods of feeling anxious, irritable or depressed. However, there are many things you can do to help boost your mood. The foods you eat can directly influence the way you feel, so check out these top five foods to beat the blues.

Mood food 1: Marmite

If you’re feeling anxious, stressed or depressed, a dose of B vitamins could help to lift your mood. B vitamins are important for normal brain function and producing mood-boosting serotonin, with vitamins B12 and B6 being particularly beneficial for regulating your mood.
To up your intake of B vitamins, try snacking on Marmite on wholegrain toast. As Marmite is fortified with vitamin B12, this is a particularly good choice of food for vegans and vegetarians who may struggle to get their recommended intake.

Mood food 2: Oily fish

Omega-3 fatty acids found in oily fish are well known for being good for the heart. However, they are equally beneficial for our brain health and mood. A study by researchers from the University of Pittsburgh School of Medicine found that participants who had lower levels of omega-3 fatty acids in their blood were more likely to be moderately depressed and have a negative outlook.
Furthermore, a study has found surprisingly low rates of seasonal affective disorder in Icelanders, where the diet is high in omega-3 rich fish. To follow in their footsteps and help ward off the blues, try eating two portions of oily fish a week, or up to four for men.

Mood food 3: Chocolate

Many people find themselves reaching for chocolate to ease a bad mood, and this could in fact be no bad thing. Research has shown that chocolate contains many chemicals which can help beat the blues, including relaxing magnesium, calming anandamide and pleasure-inducing phenylethylamine.
To up the mood-boosting benefits further, try snacking on chocolate-dipped strawberries for a healthy treat. Strawberries are not only a good source of vitamin C, which helps in the production of endorphins, but they are high in mood-enhancing flavonoids too.

Mood food 4: Bananas

Bananas are high in natural sugars, making them a great remedy for low energy levels which can leave you feeling down. On top of this they are packed with mood-lifting nutrients to help put a smile on your face.
Bananas are a great source of tryptophan, an essential amino acid which boosts serotonin levels, helping to regulate your mood. Furthermore, they are rich in magnesium, which can help you to relax and vitamin B6, which can help to relieve depression.

Mood food 5: Nuts

Walnuts are the perfect good-mood food, offering the combined mood-boosting properties of omega-3 fatty acids, vitamin B6 and tryptophan. The nuts are also a good source of folate (vitamin B9); the deficiency of which has been linked to depression.
As well as snacking on walnuts, another good nut to add into your diet is the Brazil. Brazil nuts are an extremely rich source of the mineral selenium, with research suggesting that just one Brazil nut a day can provide you with your recommended daily intake. As low levels of selenium can lead to depression, irritability and anxiety, snacking on Brazils could be the perfect healthy way to boost your mood.
http://www.realbuzz.com/articles/five-foods-to-beat-the-blues/
 

Foods to increase your brain power

How your diet can boost your brain

You could say this article is quite literally ‘food for thought’. The food you eat directly affects the performance of your brain, so, by choosing the right foodstuffs to consume, you can boost your brain power, sharpen your memory and keep your mind young.

A balanced diet is probably the most sound advice when it comes down to prescribing healthy eating tips, but there are some types of food — or ‘brain food’ — which are considered especially good for brain health. Here are a few of the best to chew over:

• Fish — It’s no fishy tale, fish really is good for the brain since it contains lots of omega-3 fatty acids and fish oils. Fish is considered the ultimate brain food, so it’s not one to let slip through the net if you’re wanting to boost your brain. The best type of fish to eat are oily fish like salmon, sardines, trout, tuna, herring, mackerel and anchovies.
  
• Vegetables — That vegetables are good for boosting the brain should come as no surprise. Vegetables are a great source of antioxidants, which are needed to help the body functioning at optimum levels. The best brain-boosting vegetables are considered to be dark, leafy vegetables like spinach, sprouts, broccoli, and cauliflower.
  
• Fruits — Fruits too are rich in antioxidants and they taste a great deal better than many vegetables, so will be especially good for kids! Some of the best options for brain-boosting fruit are blueberries, blackberries, cranberries, strawberries, raspberries, plums, avocados, red grapes, cherries and kiwi fruit. Time to get fruity!
  
• Water — Seeing as around 80 per cent of the brain is made up of water, it doesn’t take a brain surgeon to see that drinking plenty will keep the brain hydrated so that it can function at optimum levels. Not surprisingly, many schools are heeding this advice and providing their pupils with water bottles to keep them topped up throughout the day so that they remain alert. Try to drink at least 2 liters (67.6oz) of fluid a day.
  
• Chocolate — Believe it or not chocolate, or its source, cocoa beans, is a great boost to brain power. Research has found that chocolate, especially dark chocolate, is rich in ‘flavanols’ which boost blood flow to key areas of the brain around 2 to 3 hours after consumption. So eating chocolate gives the brain a powerful short-term boost, which could be good for anyone aiming to get through exams or any other testing time.

So, all that should provide you with plenty of food for thought and help you get your brain working to optimum levels. Even if you’re not the brightest spark, you shouldn’t find this advice too hard to swallow, unless you’re one of those adverse to eating your greens or struggling to fit in your five-a-day!
The adage ‘You are what you eat’ never rings truer when it comes to boosting your brainpower. Eat well, and you’ll think well!
http://www.realbuzz.com/articles/foods-to-increase-your-brain-power/
 

Top 10 most bizarre phobias

10 weird and unusual phobias

A phobia is an intense and irrational fear of a specific situation, object, person or activity. While we are generally familiar with common phobias such as acrophobia (fear of heights) and claustrophobia (fear of small spaces), some phobias are less well known. Here are 10 of the most bizarre phobias.

Optophobia: Fear of opening one’s eyes

If ever an award was given for Most Inconvenient Phobia, it would have to go to optophobia – the fear of opening one's eyes! Although the act of opening our eyes is something that few of us ever give thought to, for optophobics this simple, daily act can be a nightmare. Luckily, if you are reading this list, you most likely aren't suffering from this condition!

Chorophobia: Fear of dancing

If nightclubs, weddings and small children in tutus fill you with an overwhelming sense of dread, you could be suffering from chorophobia – the fear of dancing. Regardless of dance ability and whether or not you are required to hit the dancefloor, any situation or event that relates to dancing can be a source of fear for chorophobics.

Geliophobia: Fear of laughter

Many studies suggest that laughter is great for our health; helping to build social bonds, improve mental health and look after the heart. However, for those suffering from geliophobia, the act of laughing, or being around those who laugh, can actually cause overwhelming fear and anxiety. Suggested reasons for geliophobia are anxiety about laughing in inappropriate situations or of being laughed at by others.

Arachibutyrophobia: Fear of peanut butter sticking to the roof of your mouth

It may not be a debilitating or life-altering condition, yet no list of weird phobias would be complete without the inclusion of arachibutyrephobia – the inexplicable fear of peanut butter sticking to the roof of your mouth. While peanut butter is clearly not obligatory for a healthy and satisfactory life, arachibutyrophobics could miss out on the speculated health benefits of peanut butter, including its abilities to lower cholesterol and help ward off heart disease.

Heliphobia: Fear of sunlight

A rare but unfortunate condition, heliphobia refers to the fear of sunlight. Not only does going out in the sun instigate severe feelings of anxiety and panic in sufferers, but heliophobics may also experience fear of bright lights. Most often the fear or condition is associated with an anxiety about the perceived dangers of the sun; however, unless you happen to be a vampire, avoiding the sun entirely is likely to be an impossible and unnecessary task. It can also be dangerous for your wellbeing, as sunlight is good for regulating the mood and protecting bone health.

Deipnophobia: Fear of dinner conversations

While many people suffer from a general form of social anxiety, deipnophobia takes a rather more specific twist and is restricted to a fear of carrying on a conversation while eating. Although this can cause discomfort and awkwardness for dinner party guests, it seems that deipnophics could be on to something, as remaining silent while eating can actually help benefit digestion.

Neophobia: Fear of new things

While many people are wary of change, neophobia is a phobia that refers to an intense and irrational fear of all new things and experiences. Neophobia can impact on happiness and wellbeing as sufferers miss out on many life-enhancing experiences. When applied to the diet it can also mean that sufferers miss out on various healthy foods and nutrients. Research has also shown that the stress of neophobia can shorten life expectancy.

Syngenesphobia: Fear of relatives

Many of us experience embarrassment or irritation with our families at times. However, those with syngenesphobia suffer from an excessive fear of their relatives. Unless there is a specific, explicable reason for these fears, it is worth seeking help to alleviate this phobia and help you bond with relatives as research shows that forming strong family ties can help to increase life span.

Ablutophobia: Fear of washing and bathing

Although many children are resistant to being washed, this condition is much less common in adults. However, for a rare few the thought of stepping under a shower is quite literally terrifying! The good news for ablutophobics is that skipping the occasional shower can help to preserve natural oils and good bacteria that protect your skin and help to prevent disease. However, making it a regular habit is unlikely to benefit either your health or social life.

Geniophobia: Fear of chins

Geniophobia is an overwhelming fear of chins. Yes, that innocuous body part attached to the lower part of your face! Further phobias of seemingly innocent body parts include genuphobia (fear of knees), chirophobia (fear of hands) and ishicascadiggaphobia (fear of elbows). As these phobias can make normal social interaction extremely difficult, treatment through therapy is highly recommended.
http://www.realbuzz.com/articles/top-10-most-bizarre-phobias/
 

10 ways to become an optimist

10 tips for positive thinking

While some people are born optimists, it is possible to change your mindset to start thinking more positively whatever your natural inclination. Positive thinking brings with it a whole host of benefits including improved wellbeing, lowered stress levels, better relationships and improved quality of life. To start reaping these benefits, check out these 10 ways to become an optimist.

Create some positive mantras

While many of us believe our happiness – or lack thereof – is based on external things, we’re often the ones holding ourselves back. Many of us go through our days feeding ourselves negative messages we may not even be aware of, convincing ourselves we’re “not good enough”, “not clever enough” or “not attractive enough”. To start thinking more positively, you need to change these messages. Try to look out for negative thoughts that pop into your head and replace them with positive messages. Write down these positive mantras and repeat them on a daily basis.

Focus on your success

Most of us are happy to acknowledge other people’s successes and accomplishments; however, when it comes to our own, we frequently play them down or ignore them entirely. To start thinking more positively about yourself, you need to regularly remind yourself of what you have – and can – achieve. Stop listening to your inner critic, reflect on your past achievements, and start to really appreciate your success and what you have to offer.

Get a role model

If you want to become an optimist, it can help to find yourself a positive role model. Whether it is a colleague, close friend or even a celebrity, think of the most unflappable, cheerful person you can. For the next few weeks, do an experiment and try to take a walk in their shoes. Whenever negativity starts creeping in or you find yourself in a difficult situation, think: “what would (insert name of chosen optimist) do?” Answer honestly, then try to follow suit.

Focus on the positives

It’s important to remember that it isn’t events themselves that make us unhappy, it is our interpretation and reaction to them, and while you can’t always change events, you can change your response. When negative situations occur, try to reframe them by focusing on the positives or what you can learn from the situation. Maybe you have gained inner strength and resilience, grown closer to a friend through sharing your heartbreak or learned something about yourself. Try your best to focus on what you have learned and gained from your experience rather on than what you have lost.

Don’t try to predict the future

When things don’t go right in life, optimists tend to view each incident as an isolated event, while pessimists often look out for patterns of bad luck and think “if it happened once, it’ll happen again”. However, it is important not to try to predict the future based on what has happened before. Remember that a plan or relationship failing doesn’t make you a failure and just because something disappointing has happened once (or more) it doesn’t mean it will happen again.

Surround yourself with positivity

Spending time with negative people who continually see the bad in every situation is a sure-fire way to ensure you continue to feel negative too. To help you stay feeling optimistic, you need to surround yourself with positive people who help you to appreciate the good in situations and in life in general. This also applies to other influence in your life such as music, literature and movies – surround yourself with positive influences and see the effect it has on your state of mind.

Keep a gratitude diary

When something negative happens, it never fails to escape our attention. The alarm clock doesn’t go off, your toast burns, your car doesn’t start... and you are in a foul mood for the rest of the day. However, how often do you stop and notice all those times your alarm clock did go off, your toast didn’t burn or your car did start? To change your focus and thinking, make a conscious effort to start reflecting on all the things that go right and that you have to be happy about by keeping a gratitude journal each morning or night, listing all the things you have to be grateful for that day.

Challenge negative thoughts

Often our negative thoughts are based on little more than our own fears, doubts and low self-esteem. To help you overcome them, you need to constantly challenge your negative thoughts. Next time you start to feel negative, write down what your feelings are then write down your arguments for and against these thoughts. Ask yourself what’s the evidence that these thoughts are true? What’s the evidence that they are not? You could even try purposely acting the opposite of how you feel and seeing what happens. You may find that your negative predictions don’t come true after all.

Focus on the solution rather than the problem

Pessimists tend to focus on problems while optimists look for solutions. While it is tempting to dwell on your problems or disappointments, remember that this will not change your situation. The situation may not feel great and it may not seem fair, but what has happened has happened, whether you like it or not. Rather than reflecting on what could have been, let go of regrets and negative thoughts, get proactive and start planning where you can go from here.

Fake it

Optimism isn’t something that comes naturally to all of us, and you may find that it takes time to change your mindset. In the meantime, try putting the action before the feeling and faking a more positive outlook. Studies have found that it is possible to trick yourself into feeling happier by going through the physical motions. So, rather than going with your natural instinct, try smiling and laughing more and speaking in a more positive tone. Acting the way you want to feel will help you on your way to becoming an optimist.
http://www.realbuzz.com/articles/10-ways-to-become-an-optimist/
 

10 surprising things that boost your brain power

Unexpected things that raise your IQ

Struggling to solve a problem, memory feeling a little hazy or just need to feel more focused and alert? Check out these 10 surprising things that can give your brain a boost.

Brain booster 1: Chewing gum

If you have a big meeting or exam approaching and instantly need to feel more alert, try chewing on some mint-flavoured gum. Researchers at Coventry University found that chewing mint-flavored gum can dramatically decrease feelings of tiredness, while separate research has shown that chewing gum can improve test scores and improve memory by 35 per cent.

Brain booster 2: Being disconnected

If you’re dwelling on a problem but just can’t find the right solution, spending some time in the outdoors disconnected from your laptop and mobile phone could give your brain the boost it needs. Research results published in the journal PLOS ONE showed that adults performed nearly 50 per cent better in a creativity test after participating in a four to six day hike, during which no electronic devices were allowed, perhaps due to the combination of exposure to nature and a decrease in digital stress.

Brain booster 3: Daydreaming

Next time you are feeling guilty for daydreaming instead of getting on with a project in hand, reassure yourself with the thought that letting your mind wander can actually boost your problem-solving abilities. Researchers at the University of British Columbia found that when participants’ minds wandered, the parts of their brains associated with problem-solving became more active than when focused on routine tasks, allowing them to work through difficult dilemmas.

Brain booster 4: Smelling rosemary

Rosemary is not only a delicious flavoring for many foods, the herb is also good for boosting your brain power. Researchers from Northumbria University found that a chemical found in rosemary oil (1,8-cineolecan) can boost brain power and improve mood. The study discovered that participants who smelt rosemary oil performed better in cognitive tests measuring speed, accuracy and mood.

Brain booster 5: Chocolate

If you’re looking for an excuse to chow down on your favourite treat, look no further. Dark chocolate is rich in brain-boosting chemicals, called flavonoids, which can enhance your cognitive skills by inducing the creation of new neurons in the brain and improving their ability to form new memories, as well as improving blood flow to the brain. One study of adult women found that when given flavonoid-rich chocolate drinks, the blood flow to participants' brains increased within two hours and they performed better on a complex mental task.

Brain booster 6: Cute animals

Many of us know that owning pets is good for our physical and emotional wellbeing, but did you know that just looking at pictures of cute animals could boost your productivity in work? Research led by a cognitive psychologist at Hiroshima University found that looking at pictures of cute animals helped participants to focus their attention more effectively on tasks.

Brain booster 7: Your friends

Regardless of how intellectually stimulating your conversations with your friends may be, they could still be good for your brain. According to US government research, social isolation is a predictor of declining mental function in older age. Experts believe this may be down to not using a wide variety of communication skills. Research shows that the wider the range of relationships (family, friends, work and so on) a person has, the less cognitive decline they will experience with aging, so give your brain a further boost by widening your social circle.

Brain booster 8: Music

If you are looking to take up a new hobby, why not consider giving music lessons a go? Research results published in the journal Neuropsychology showed that musicians performed significantly better on several cognitive tests, perhaps as learning and performing music serves as a challenging exercise for the brain. Scientists also found that being a musician helped to prevent age-related decline in a certain part of the brain known as Broca's area.

Brain booster 9: Physical fitness

We all know about the physical benefits of exercise; however, research has found that being physically fit could also benefit your brain. A review published in the Psychonomic Bulletin & Review found that many cognitive functions such as task switching, selective attention and working memory all appeared to benefit from aerobic exercise.

Brain booster 10: Video games

Playing video games is often seen as a form of procrastination with few health benefits; however, research has shown that playing video games can exercise the mind and even reverse cognitive decline. Psychologists at the University of Illinois studied adults over the age of 60, and found that playing video games provided cognitive benefits that remained for weeks afterwards and could be transferred to everyday tasks. These included improved memory and alertness and the ability to switch between tasks more quickly.
http://www.realbuzz.com/articles/10-surprising-things-that-boost-your-brain-power/
 

5 surprising things that ruin your confidence

Things that ruin your self-esteem

We all strive to be confident, thinking that it will make us happier, more successful and better looking. Here are 5 surprising things that ruin your self-esteem.

Colleague gets a promotion

You’ve got the champagne on ice, the balloons and banner hung, so why do you have this niggling feeling that it should be your name on those congratulations print-outs? Even if you don’t work in the same department, or are not a direct competitor to your freshly promoted colleague, when someone else steps up another rung on the career ladder it can be hard not to feel a little put out.
Why? Well, it highlights your current position and if you’re not happy about your role or wage then it can make you wonder why your colleague got promoted over you. Are they better at their job? Are you not as valued as your colleague? So, even though you might initially be happy for your work friend, your colleague getting a promotion can easily ruin your confidence.

Fall out with your gay BFF

People come and go throughout your life and even though you and your gay BFF were inseparable in your twenties, when the thirties or forties strike, there’s nothing in place that guarantees your relationship will survive. If you’re a woman, falling out with your gay BFF can ruin your confidence.
A study conducted by researchers in Canada found that women who have a gay friend have better self-esteem when it comes to the way they look and their body confidence. So, if you’ve just had a fight with your best friend and you don’t want to ruin your confidence, it might be wise to whip up some humble pie, swallow your pride and apologize ASAP.

You share a creative idea

Being creative is a soulful process as any artist can tell you and if you pour your creative energy into an idea – whether it’s for a work’s meeting, a book or a vision for decorating your home – and that idea is rejected, it can have a massive impact on your confidence.
This is because having a creative idea rejected feels like a creation of who you are because creative thinking is very personal. Yet, never hold back on these creative ideas, even if they may cause a backlash for your self-esteem. Remember, this setback will be temporary and creative ideas are often unusual by their very nature, so rejection is commonplace. One day, those creative ideas might get you noticed and for all the right reasons; so keep them coming.

Your brother or sister is going to be a parent

Surely the announcement that your sibling is having a child is supposed to fill you with joy and pride, not remorse and self-contempt? Well, although a new baby in the family is often positive, surprisingly the fact that your younger brother or sister is starting a family can be terrible news for your confidence.
This is because according to your life plan you were always going to be the one that settled down and got their life in order before your younger sibling. They’ve always been the one following in your footsteps, so how have they suddenly got out in front and become the leader?  This family announcement is fantastic, but nonetheless it can make you look at your life in a new light and cause your confidence to plummet.

You didn’t even fancy them

Sometimes you get dragged into a date kicking and screaming. Not only do you not fancy this person, you’re not even sure you like them as a person. Plus their dress-sense is shocking. As you’re sitting opposite your date in the restaurant, you feel like (even though you would never admit it) that you are definitely in another league to this socially awkward person.
Yet even though you had no intention of ever calling your date up and arranging another date, when they don’t bother to get in contact with you either, you can’t help but be a little bit hurt. Plus when you hear from your friend who set you up that they weren’t interested you can guarantee that this will badly affect your confidence. When someone you didn’t even like doesn’t like you back, it can make you feel like you will never even have a chance with someone you actually fancy. However, remember, if you don’t want to ruin your confidence forever, when you like someone you’ll give them signals and signs, so that the chances are they’ll like you back this time around.
http://www.realbuzz.com/articles/5-surprising-things-that-ruin-your-confidence/
 

7 ways to ditch regrets

How to overcome regrets and make the most of life

Want to live a life free of regrets? While this may sound like an impossible ideal, it could actually be easier than you think. While regrets plague us all from time to time, there are techniques you can employ to make sure these are short-lived and that they don’t ruin your happiness. To start making the most of life and working towards a happier, guilt-free future, check out these seven ways to banish regrets.

Make amends

If regrets and bad decisions have been playing on your mind, it may be that you need to take responsibility for your mistake and make amends in some way in order to help you move on. Perhaps you have said something you now regret, cheated on an ex partner or hurt somebody’s feelings. If you feel that someone else has been badly affected by your decisions, it’s time to bite the bullet and try to make amends, starting with a heartfelt apology.

Learn from your mistakes

While you can’t change the past, you can certainly learn from it. Instead of looking at past errors in judgement as disastrous mistakes, try viewing them as learning opportunities which will help you to make better decisions in the future. Reflect on what you have learned from your mistakes, such as the importance of making the most of opportunities, what your priorities are, and any weaknesses that you need to address (such as a fear of failure or lack of confidence in your decisions). Rather than dwelling on your regrets, use them to equip you for future success.

Reflect on your successes

Rather than focusing on your perceived ‘failures’, try spending some time reflecting on your achievements in life. According to research we find it more difficult to recall good memories than bad ones, which may be why we spend much more of our time regretting our mistakes than we do celebrating our successes. Next time regrets enter your head, try replacing them with the memory of an achievement or proud moment in your life. You could even prepare a list of these in advance to choose from, or put together a photo album to flick through of all your proudest moments.

Count your blessings

Just as we tend to focus more on our mistakes and regretful moments than we do on our happier times, we often tend to over-exaggerate these moments by fixating on all the negative side-effects of our mistakes – whether real or imagined. Rather than focusing on the negative ways in which situations have impacted on your life, try to focus on all the things in your life you are thankful for and remember that all of your experiences – both good and bad – are what made you into the person you are today, living the life you are currently leading.

Achieve a life-long goal

Whether you feel frustrated by the way your life has gone so far or disappointed in yourself over past mistakes, there is nothing to help you overcome these feelings like setting – and achieving – a goal that means something to you. Rather than regretting what has happened in the past, set about paving the way to a better future by working towards something life-changing – whether it is helping a good cause, improving your job prospects or strengthening your relationships with those you care about. Striving towards an important goal will not only restore your confidence in yourself and your satisfaction in life, it will also mean you are far too busy to dwell on any pointless regrets!

Remember that nobody’s perfect

We are often our own worst critics, which is why we find it hard to move on and forgive ourselves when things go wrong. Instead of beating yourself up over past mistakes and bad decisions, remember that nobody is perfect and everybody has faced failure or disappointment at some point in their lives – even  the world’s most successful people . Next time you’re dwelling on regrets, try opening up to those you care about and you will no doubt find that you are not the only one who has felt the way you do now. When it comes to having regrets, we have all been there; it is part of being human.

Press the ‘off’ switch on your memories

We all have things in our lives that we wish had gone differently. However, while some of us choose to move on from our mistakes, others remain stuck in the past, mentally replaying their regrets over and over. If you fall into the latter category ask yourself the following question: how is devoting all this time to your regrets benefitting your life? You will probably find the answer is “in no way at all”. Going over your regrets will not change what has happened; it will only ruin your present happiness. Make amends and try to learn from your mistakes, then press the ‘off’ switch on those memories  and devote your energy instead to moving forward.
http://www.realbuzz.com/articles/7-ways-to-ditch-regrets/
 

10 surprising things that put you in a bad mood

10 unexpected things that affect your mood

Ever woken up in a bad mood and not known why? You may be surprised by the cause. While many things contribute to putting us in a bad mood, there are steps you can take to eliminate some common causes. Here are 10 surprising things that can spoil your mood.

Bad mood trigger 1: Food intolerance

Food intolerances are responsible for a wide range of physical conditions including nausea and abdominal pain, but they can also affect your mood, causing irritability, mood swings, lack of focus, aggression, nervousness or hyperactivity. If you suffer from regular mood swings, try keeping a food diary – noting what you eat as well as any changes in mood – to see if you can identify a link.

Bad mood trigger 2: Your home decor

If you want to give your mood a boost, try changing your home decor as your surroundings can heavily influence your mood. While red can make some people feel irritable or hostile, yellow communicates happiness and blue aids relaxation, so try accessorising your home with colours that enhance your mood. Research has also suggested that hanging up soothing pictures — such as beautiful landscape paintings —can positively affect a person’s mood and reduce stress and anxiety.

Bad mood trigger 3: Getting promoted

While many of us dream of getting a promotion in work, the reality may not be as rosy as you think. A study by researchers at the University of Warwick has found that rather than improving quality of life for workers, following a job promotion employees suffered from increased mental strain and there was on average a 10 per cent decrease in people’s mental health.

Bad mood trigger 4: Your bedside lamp

If you regularly fall asleep reading or watching TV, this can have repercussions on your mood the next day. Research has shown that night time light can suppress the production of melatonin; a mood-regulating hormone which is only produced during darkness. So, try investing in some heavy curtains and make sure you turn off all lights at night to give yourself a happiness boost.

Bad mood trigger 5: Nutrient deficiencies

While depression can be caused by a number of things, symptoms can be worsened or improved by your diet. Deficiencies in vitamin D, the B vitamins (particularly B6, B12 and folate) and omega-3 fatty acids can all lead to feelings of depression and anxiety. Try introducing more foods rich in these nutrients into your diet to see if symptoms improve.

Bad mood trigger 6: Your friends

You might think that spending time with your friends is a great mood booster; however, that could all depend on their mood. Research has found that emotions – both positive and negative – are contagious and easily passed from person to person, often without you being aware of it. Furthermore, you don’t even need to see your friends to catch their mood, as a study suggests that the emotions of Facebook users directly affect the emotions of their friends for up to three days.

Bad mood trigger 7: Late nights

Many of us are aware that lack of sleep can contribute to a low mood; however, research suggests that when you go to sleep could be almost as important as how much sleep you get. According to a study published in Psychiatry and Clinical Neurosciences, night owls are almost three times as likely as early birds to experience severe symptoms of depression, so try getting some early nights to boost your mood.

Bad mood trigger 8: The pill

A study by researchers from Monash University has found that women who take birth control pills are twice as likely to be depressed as those who don’t. For some, certain birth control pills can also lead to mood swings, increased anger and loss of libido. If you think that your mood has changed for the worse since you began taking the pill, visit your GP to discuss the alternatives.

Bad mood trigger 9: Smoking

We all know that smoking causes cancer, heart disease and premature ageing, but it is less well known that cigarettes can also affect your mental health. According to the results of a large study conducted by New Zealand researchers, people who smoke cigarettes may increase their risk of developing depression, and those who are addicted to nicotine may be more than twice as likely to have depressive symptoms than those who are not.

Bad mood trigger 10: Sunlight

Most of us have heard of seasonal affective disorder (SAD) caused by dark winter days, but did you know that sunlight can also bring on the blues? While summer SAD is thought to affect less than one per cent of the population (compared to the five per cent affected by the winter version) it can be a serious condition for those it affects, bringing on insomnia, decreased appetite and depression.
http://www.realbuzz.com/articles/10-surprising-things-that-put-you-in-a-bad-mood/#pagination-top
 

5 foods to make you smarter

Eat your way to a better IQ with these brain-boosting foods

Got a big exam coming up, a difficult problem to solve, or just fancy adding a few points to your IQ? Then try adding these foods to your shopping basket to give your brain a boost.

Oily fish

If you struggle to remember what day it is or what you had for dinner an hour ago, consider stocking up on the ultimate brain food, oily fish. Omega-3 fatty acids – found in oily fish such as salmon, mackerel and sardines – are invaluable for just about every part of our body, and it seems our brains are no different. Researchers from the University of Kuopio in Finland found that eating oily fish three times a week reduces the risk of brain problems by 26 per cent and prevents against memory loss.

Dark, leafy greens

Dark, leafy greens such as spinach, kale and broccoli are packed with antioxidants, including vitamin C and beta-carotene, which are essential to keep your body and brain in good health. They are also a good source of folate, which can help to speed up information processing and memory recall. Research results published in the American Journal of Clinical Nutrition also indicated that the folate found in leafy green vegetables can help to protect against cognitive decline in old age.

Eggs

Egg yolks are nutritional powerhouses packed with many vitamins and minerals essential for good brain function.  This cheap and versatile ingredient is a good source of iron, which is essential for creating red blood cells which carry oxygen to the brain, helping to keep your mental faculties sharp and to keep you alert and focused. Eggs are also a good source of vitamin B12 – a deficiency of which can lead to memory loss and confusion – and iodine, which has been shown to improve problem-solving abilities even in only mildly deficient children.

Green tea

As your brain is made up of around 80 per cent water, keeping it properly hydrated is vital for helping it to function at optimum levels. However, if you’re not a fan of regular water, swapping it for a cup of green tea could have added benefits for your brain. A Korean study has found that green tea can help to increase mental alertness and enhance your memory. Researchers have also found that the antioxidants found in green tea can help to protect the brain and reduce risk of dementia.

Chocolate

No, it’s not just wishful thinking – chocolate really is good for you! While chomping on bars of milk chocolate is unlikely to improve your IQ score, dark chocolate is rich in brain-boosting chemicals, called flavonoids, which can enhance your cognitive skills. Research has found that flavonoids induce the creation of new neurons in the brain and also improve their ability to form new memories. Studies also show that flavonoids improve blood flow to the brain. One study of adult women found that when given flavonoid-rich chocolate drinks, the blood flow to participants' brains increased within two hours and they performed better on a complex mental task.
http://www.realbuzz.com/articles/5-foods-to-make-you-smarter/
 

A balanced diet for runners

Top nutrition tips to get you started in running

Getting fit and active through a running training program is a great way of keeping your body and mind fit and healthy. However, a balanced run training plan also requires a balanced diet, to ensure you have the right energy intake to suit your body's running workouts. Here's the realbuzz.com introduction to running nutrition, guiding you on the best things to eat if you're looking to build those all-important running energy reserves.

We are all becoming more aware of the physiological and psychological rewards of being physically active, notably through running. If you need to lose weight or want to avoid becoming overweight, then the best way is to increase your physical activity levels, and to reduce your dietary fat intake, which can be achieved by decreasing your intake of starchy and sugary carbohydrates.
Even if you didn’t lose weight, but became fitter, it would help you avoid the many health complications of being overweight and so increase your life quality and expectancy. Furthermore, taking part in regular running exercise or other sports also helps reduce your risk of developing heart disease, diabetes, osteoporosis and certain forms of cancer. And, not forgetting the important role that physical activity plays in your mental well-being.
So, the recommendation that everyone should accumulate 30 minutes or more of physical activity over the course of most days of the week is thoroughly justified. But how do we go about becoming more active? If you’re pretty sedentary at the moment, then what you need to do is to modify your lifestyle to build in more running or other physical activities.
So start by becoming less sedentary, for example decreasing the time you spend watching television, surfing the net or playing computer games. Next try to be more active, take the stairs, park further away from the supermarket, or get off the bus one stop earlier and walk the rest of the way. Then gradually add some sustained exercise to your daily routine, such as brisk walking, cycling or swimming.
Yes, the aim is to be doing at least 30 minutes of continuous exercise five days per week, but gradual is the key, so try three repetitions of 10 minutes to start with, and take it from there. The next question is — how do we fuel these bursts of running and other physical energy?

Dietary considerations for runners

The dietary considerations for fuelling a healthy, active lifestyle can be found in more detail in the following sections, but here are the basics.
As we know, a healthy balanced diet is essential for good health. The key to making our diet healthy and balanced is simply everything in moderation, plus extra carbohydrates if you’re running or exercising.But why the emphasis on carbohydrates? Well, no matter what type of exercise or running you do, your body will always use some glucose for energy. Glucose is formed from the breakdown of carbohydrates — the sugars and starches in your diet — and is stored as glycogen. However, the body can only store a limited amount of glycogen, so the stores need to be kept topped-up to avoid fatigue. If you don’t eat enough carbohydrates, but continue to exercise you will soon become sluggish and dizzy and your exercise goals will be impossible!

The more physical activity you do, the more glucose your body uses, the more carbohydrates you need to consume to replenish your stores. Therefore, physically active people need to consume a diet where more than half of it comes from carbohydrate foods. The bulk of your carbohydrate intake should come from the starchy sources such as bread, rice, potatoes and pasta and the remaining from more sugary sources such as sugar, fruit and juices.
However, as most carbohydrate foods, for example pasta or sugars, are eventually broken down into glucose, one type is not necessarily better than the other. But, if you’re running regularly, you need to eat a lot of carbohydrates, and there is only so much bread and pasta you can eat, so this is where sugary snacks and drinks have a useful role to play, both in providing you with energy before you exercise, and in helping you restock your glucose stores after exercise, ready for your next bout of physical activity or your next big run.
Although you need to allow two to three hours after a large meal before exercising, a high carbohydrate snack within 30 minutes of training has several benefits. Eating 25 to 50g of rapidly absorbed carbohydrate just before exercise will not only improve performance, but will also help maintain your blood sugar levels and so prevent you feeling light-headed. There are plenty of portable high carbohydrate snacks to choose from —  bagels, honey or jam sandwiches, cereal bars, bananas, watermelon, dried fruit, jelly beans, juice or a sports drink — so find something you like.
http://www.realbuzz.com/articles/a-balanced-diet-for-runners/#pagination-top



 

How much water do runners need?

Getting the water balance right in your running

Baffled about how much water a runner should drink? Avoiding dehydration is key when running but it's also important to avoid drinking too much, which in some circumstances can be fatal.

It is widely accepted that the average person needs 2 to 2.5 liters (67.6 to 84.5oz) of fluid per day to allow the body to function normally. But not all that needs to come from drinks, with experts suggesting that at least a third of our daily fluid requirements are met by food.
According to Professor Heinz Valtin, a kidney specialist and the author of the report in the American Journal of Physiology on water consumption, there is no evidence to support the well-known ‘2 liters a day’ mantra. ‘I’m not suggesting we don’t need to meet certain daily fluid requirements,’ he says. ‘I’m merely questioning the notion that each and every human being should be consuming eight glasses of it a day.’
And he's not alone in thinking this. Professor Ron Maughan, one of the UK’s top hydration researchers agrees that drinking 2 liters of water, without fail, over and above other fluid intake is not necessary. Pretty much any drink at all — juice, milk, soft drinks and yes, even tea and coffee, can count towards the volume required. ‘Caffeine is a diuretic, but the fluid provided in the drink is enough to offset its diuretic effect,’ says Maughan. ‘Take 60mg of caffeine and add it to a cupful of water and milk, and you’ll likely end up more hydrated than if you hadn’t drunk it.’
Maughan also points out that fluid comes in many forms — not just bottles and glasses. If you ate a large slice of watermelon, for example, you'd be taking a substantial amount of water on board, reducing the need to consume water in its pure form.

Water loss effects of running

Valtin and Maughan both agree that regular activity or running necessitates a greater intake of fluid. Strenuous running can generate 20 times more heat than being at rest. We have to dissipate that heat somehow, to regulate and stabilize body temperature, and the body’s favoured method of losing heat is through sweating, which, of course, causes water loss.
During a high-intensity workout, such as spinning or running, you could lose 500 to 1000ml (16.9 to 33.8oz) per hour — and if this fluid isn’t replenished, dehydration will set in, causing a raised heart rate, increased blood pressure, a far higher rate of perception of effort, and ultimately, a decline in performance (even a dehydration level of 2 per cent can have a noticeable effect on your sporting prowess).
To account for fluid loss resulting from exercise, you need to think about drinking not just after training, but before and during the session, too. If you start your training session under-hydrated, you’ll be fighting a losing battle trying to compensate later. And guys be warned: research by world fitness organization IDEA shows that men are more likely to be dehydrated at the start of a workout than women.
Your hydration strategy should begin long before you start lacing up your running shoes — be aware of your food and drink intake throughout the day. Then consume 250 to 500ml (8.45 to 16.9oz) of fluid 15 to 30 minutes before your running workout, depending on your tolerance of fluids, and the temperature and humidity. It doesn’t have to be all in one go ...
During running exercise, aim to drink 100 to 200ml (3.38 to 6.76oz) every 15 minutes. If you are exercising for an hour or more, isotonic sports drinks, containing electrolytes such as salt and potassium, as well as easily ingested carbohydrate and water, are more effective at delaying fatigue and enhancing performance than plain water.

Don’t leave it too late to rehydrate after running

In an ideal world, you would consume the same volume of fluid after a running workout that you lost through sweating, but studies show that replacing 80 per cent of what we’ve lost is a more achievable target. You can get a good idea of this volume through weighing yourself before and after a training session to see how much weight has been lost (yes, it’s all fluid — not fat!). More often than not though, this isn’t practical, so you need to follow some general guidelines about how much to consume.
When your running session is over, regardless of its length or intensity, drink at least 500ml (16.9oz) of fluid. After a tough session, you may want to rehydrate with a sports drink, or a carbohydrate-rich fluid such as orange juice or fruit flavored concentrate. If you exercised for an hour or more, aim for a liter (33.8oz) and keep drinking regularly for the next few hours until your urine is the color of pale straw or lighter.

Over-hydrating before running

There’s been a lot of media coverage regarding the issue of drinking water during endurance running events, following a number of cases of ‘hyponatremia’, a potentially fatal condition in which the sodium concentration in the blood drops excessively due to too much water in the bloodstream.
The ‘drink, drink, drink’ message simply got interpreted a little too zealously and ended up causing some people to take on a lot more fluid than they needed. A study by researchers at the Memorial Hermann Healthcare Organisation in Houston, Texas found that 21 of the 5,000 runners in the Houston Marathon got hyponatremia. The longer the runners took to complete the race, the more at risk they were, as they tended to stop at every water station along the course. Research thus far suggests that women are more vulnerable to hyponatremia than men, probably due to their smaller body size.
To avoid being at risk of hyponatremia, try to consume isotonic drinks rather than water during endurance workouts or long runs, to prevent a drop in sodium — you could even try consuming a salty snack, such as pretzels or Ryvita. And sip, rather than glug fluids down. It’s also a good idea to drink on a schedule — say, setting your sports watch to bleep every 15 minutes, rather than drinking unconsciously and unwittingly having too much.

Use your head when running

Don't go for a water strategy that's going to leave you sloshing around like a waterbed. If you feel thirsty, then drink. If your stomach is already full, then don’t. A report in the British Medical Journal warned that over-consumption of fluid (either water or sports drinks) before, during, or after exercise is unnecessary and can have a potentially fatal outcome, while a study by researchers at the University of Cape Town found that cyclists who were forced to replace their total sweat loss in fluid intake actually performed worse than when they drank instinctively. So it's true that you can have too much of a good thing, even when it comes to water.
http://www.realbuzz.com/articles/how-much-water-do-runners-need/#pagination-top