Saturday, 4 June 2022

Increase Your Personal Productivity (Infographic)

Benefits of Compassion (Infographic)

Goal Achievement Mindset (Infographic)

Body Language: 20 Real-Life Tips To Help You Control Your Body Language (Infographic)

10 Tips To Build Confidence & Improve Your Self-Esteem (Infographic)

6 Tips to Make Smarter Life Decisions (Infographic)

5 Steps To Improve Emotional Intelligence (Infographic)

10 Pivotal Life Decisions (Infographic)

4 Ways To Increase Happy Chemicals In Your Brain

Did you know you can control your happiness? Being unhappy seems to be the new normal. So many people have their faces stuck in their phones that they’ve lost the ability to enjoy their lives. Don’t let that be you.


“So, what do I do?” you ask. You make use of the chemicals, hormones, and neurotransmitters in your brain.


These natural substances work together to help out with certain bodily processes. Their other function? They regulate our moods.


When you have a better understanding of how these chemicals work, you learn how to regulate and adjust them naturally.


In this post, we’ll share with you four ways to increase these happy chemicals in your brain.


Let’s get started.


What Are Happy Chemicals?


Our brain stimulates certain glands to release dozens of different chemicals. They’re sent out into the bloodstream and get to where they need to go.


These chemicals, aka hormones, are involved in various bodily processes. There’s a hormone for managing digestion, heart rate, and reproduction. Basically, anything your body does is regulated by one hormone or another.


They also have the ability to make us feel joy, sadness, hunger, or pumped up with energy. They’re usually referred to as ‘feel-good’ or ‘happy’ hormones.


These chemicals fluctuate throughout the day. This is why you feel lethargic mid-afternoon or excited for an upcoming party you’re attending.


Below, you’ll find the four main happy chemicals in our bodies. Then, in the following section, we’ll tell you how each one affects our moods.


  • Dopamine
  • Endorphins
  • Oxytocin
  • Serotonin


4 Ways To Increase Happy Chemicals


The great thing about these happy chemicals is we have power over them. We can either increase or decrease how much of them are released through the choices we make each day.


Let’s explore how you can take full advantage of these natural happy chemicals of yours.


Find Time To Exercise


Exercising has so many health benefits. The most important benefit is that it affects our emotional and mental well-being.


Studies show that when you exercise for at least 20 minutes, your body releases endorphins. The science behind it is that they induce a sense of euphoria.

Have you ever heard of the ‘runner’s high?’ Guess who’s behind that? That’s right, endorphins!


Endorphins are also popular among athletes because they can block pain signals. They do this by binding to opioid receptors in the central nervous system. As a result, your feeling of pain is considerably reduced.


To take full advantage of your natural mood stabilizers, exercise outdoors. You’ll get some serotonin coursing through your veins in addition to endorphins. Plus, working out with a group provides even more benefits than going at it alone.


If you can find some friends to exercise with, that’s amazing! Yet, if all your friends are busy, join a class and exercise with strangers. Who knows? You may end up striking up a conversation with one of them, which your brain will reward you for with a shot of oxytocin.


Cook A Meal With A Loved One


In theory, preparing a meal and enjoying it with someone you love can activate all four happy chemicals! Let’s take it one feel-good hormone at a time.


First off, there’s the bonding and sharing special time with a loved one. All those feelings tell the brain it’s time to produce some oxytocin, the ‘love’ hormone.


The great thing about oxytocin is it doesn’t specify what type of love. Your brain will release it when you’re with your partner on a romantic night out or when you’re shaking someone’s hand.


Now, let’s talk about endorphins and dopamine. These are released whenever you’re eating something delicious.


Having someone special to share the meal with just boosts their levels even more. Don’t forget to laugh, as well. Studies show that laughter is truly ‘the best medicine’ because it triggers endorphin release.


Finally, there’s serotonin. One way to get some is by eating certain foods that restore your gut health, especially those that contain tryptophan.


Tryptophan is an essential amino acid. It’s vital for your health, but your body can’t make it. So, you have to find foods that contain this amino acid, which your body transforms into serotonin.


Eating prebiotic foods is also a terrific way to support healthy gut bacteria. By taking care of your microbiome, you can regulate your mental and emotional health.

So, eat right, be happy. It’s that simple. Fascinating, right?


Check out just a few of the foods that help maintain a healthy gut microbiome. Some of them contain tryptophan as well, so it’s a win-win!


  • Wheat and oats
  • Onions and garlic
  • Legumes
  • All types of berries
  • Citrus fruits
  • Apples
  • Beetroot
  • Mushrooms


Enjoy The Sunshine


According to research, spending about 10 to 15 minutes outdoors works wonders for our moods. It can help stimulate the production of not one, but two, happy chemicals: endorphins and serotonin.


Even if it’s a bit cloudy out, take a few minutes to enjoy being outdoors. Getting a breath of fresh air as you walk around the block can do wonders for your mood.


If it’s sunny outside, then all the better. Just make sure you take your sunscreen along.

The reason? When you’re outside, your body absorbs Vitamin D from the Sun. This activates the production of an enzyme that converts tryptophan into serotonin. How cool is that!


Not only that, but the natural light from the sun cues certain areas in our retinas to produce serotonin. This phenomenon explains why many people suffer from Seasonal Affective Disorder (SAD) in winter when the days are shorter.


Get Enough Sleep


Everyone knows they need anywhere between seven to nine hours of sleep each night. However, few people recognize the link between sleep and their hormones.


When you don’t get the sleep your body craves, you create an imbalance of chemicals in your body. Dopamine is especially affected, and accordingly, you wreak havoc on your mood. You start suffering from mood swings, lethargy, and lack of focus.


This flows onto your mental health and you begin spiraling towards feelings of despair. It can even lead to depression. Not surprisingly, your physical health will start to suffer as well.


To prevent all that, all you have to do is get some quality sleep. Just those few hours can really make a world of difference.


First off, they can help regain the balance of happy chemicals you need to feel good. You’ll also be able to manage stress better and improve your concentration skills.


There are tips and tricks you can try to get those invaluable hours of sleep each night.


  • Don’t drink anything with caffeine at least two hours before bedtime
  • Avoid heavy meals several hours before going to bed
  • Turn off all screens an hour before bedtime
  • Reduce the lighting and noise in your bedroom
  • Meditate for at least five minutes before bedtime to relax and reduce stress
  • Set up a schedule where you go to bed and get up at the same time, even on weekends


11 Ways To Avoid Weight Gain During The Holidays

Chances are you read that title and chuckled. You’re probably thinking to yourself, “That’s as doable as Santa going down millions of chimneys on Christmas Eve.”

But what if we told you it can be done? What if you had some science-backed techniques to help you? Then, would you believe us?


What have you got to lose? Read the 10 top ways to avoid gaining weight during the holidays.


Let’s get started!


Be Realistic


You know that the holidays are all about great parties and delicious food. So, pretending that you’re going to eat only one Christmas cookie is the exact opposite of realistic.


Instead of going extreme, try to be honest with yourself. Acknowledge that you’re going to eat more than you normally do and that you need to set some boundaries.


Impartial goals are hard, if not impossible, to accomplish. The best gift you can give yourself is improving your relationship with food.


Write down attainable goals and post them on your dresser or fridge. Seeing them each day will give you the power and confidence you need to apply your goals.


Make Smart Choices


An hour before heading out to a party or event, snack on some high-fiber foods, veggies, and proteins. All these will keep you feeling full for longer.


Then, once you’re at the event, use smaller plates. You’ll be forced to eat smaller portions.


Another smart choice is to chew slowly. We know that parties aren’t the best place to savor each bite. Yet, if you give it a try, you’ll notice how delicious everything is and you’ll feel full quicker.


Give Out Parting Gifts


Did you throw a party and now you’ve got piles of leftovers in the kitchen? Instead of getting stuck with the leftovers, why not pass them out as parting gifts?


You can invest in some disposable food containers, fill them up, and hand them out as your guests are leaving. Even better, pick containers with a holiday theme to earn extra hostess points.


Go Easy On The Alcohol


When you consume alcoholic beverages, you’re loading up on extra calories without even realizing it. For example, a regular beer has about 153 calories, while a glass of wine has about 133 calories.


Not only that, but excessive drinking makes you act irresponsibly, especially around food. So, let’s say you’d normally eat just a couple of snacks here and there.


When you’re inebriated, however, you’re more likely to throw caution to the wind. You may very well end up gobbling a plate full of cookies, rather than just a couple as you normally would.


Freeze Leftovers


If you don’t feel right about giving your guests leftovers, you can keep the extras. But don’t keep them in the fridge. Freeze them instead.


You’ll be less likely to reach for second helpings. Plus, you’ll have a ready-to-serve dinner all set for a later date.


Drink Water


Water is a bit under-appreciated, don’t you think? Sure, it’s colorless and odorless. But it provides us with so many health benefits, it’s hard to know where to start.


Since we’re focusing on avoiding weight gain today, let’s start with that. Drinking water regularly throughout the day will help you lose weight. It makes you feel satisfied, so you don’t eat as much.


More importantly, it’s not filled with artificial sugars that increase your caloric intake. Limit yourself to one glass of soda, juice, or wine each day.


Then, for the rest of the day, stick to water. You’ll start to feel less on edge and worn out because water washed out toxins from your body.


Chew Gum


Can chewing gum actually curb your appetite? The jury’s still out on that one.


But it’s a good way to distract yourself. Your mouth is already busy chewing one thing, so you’ll be less likely to help yourself to seconds.


If you prefer hard candy to chewing gum, that’s okay too. Just remember to get the sugar-free kind so you’re not harming your teeth.


Turn Off the TV


Eating while you’re watching TV has been linked to overeating and making poor food choices. You get sucked into whatever you’re watching. Then, before you know it, that newly opened bag of chips is now a loose pile of crumbs.


It’s not only mindless watching that gets you. It’s also all those commercials for processed snacks and sugary drinks that increase our cravings for low-nutrient junk foods.


Get Your Steps In


Not all of us can go to the gym three days a week during the holidays. There’s too much on our plates as it is!


So, to make up for it, you have to make a conscious decision to stay active. Why not use the stairs instead of the elevator? How about parking far from the mall entrance so you have to walk a few more steps than normal?


It’ll help burn off those extra calories. Plus, any type of physical exercise reduces stress and pent-up tension you may be feeling due to all the hustle and bustle of the holidays.




The holiday season is merry and bright. It’s also full of stress and anxiety.


The problem is that too much stress usually triggers cravings and overeating. And what’s the first thing you’re going to reach for when you’re anxious and tense? Sugary snacks packed with carbs, of course.


Studies show that there’s a direct link between stress-related eating and obesity. So, instead of letting the holiday strain get to you, try some de-stressors. This can be as simple as five minutes of doing mindful meditation or reading your favorite book.


If you prefer something more hands-on, why not treat yourself to a facial. You can even get a mani-pedi while you’re at it. After all, it’s the most wonderful time of the year. You deserve it!


6 Signs You Are Aging Well

How old are you? Your chronological age or the number of birthdays you’ve had tells you how old you are. But are you aging well? Your physical, mental, and emotional health determine if you are aging well. Medical experts have identified these six signs that you are aging well.


1. Height and Weight


As people age, they normally lose a small amount of height. According to a study in Economics and Human Biology, people lose height at an annual rate between 0.08% and 0.10% for males and 0.12% and 0.14% for females. 


At that rate, you will lose between 2cm to 4cm over the course of your life. According to the University of Arkansas Medical Center, the cartilage between bone joints wears down over time, slightly decreasing a person’s height. If your height loss is within that range, it is a sign you are aging well.


Your weight also plays a role in how well you are aging. Doctors classify weight based on Body Mass Index (BMI). BMI is a calculation of body fat based on your height and weight. According to the Centers for Disease Control (CDC), different BMI levels indicate a person’s weight status. 


The levels are:


BMI                           Weight Status

Below 18.5                Underweight

18.5—24.9                Normal

25.0—29.9                Overweight

30.0 and Above        Obese


Scientists have determined that a BMI of 25 or more is a risk for chronic disease and poor health. According to a study in Research on Aging, obesity is a health risk at any age, including as you get older.


2. Activity Level


Your activity level is also a sign of how well you are aging. When considering your activity level, think about your:


  • Posture
  • Exercise
  • Stamina
  • Independence


How well you carry yourself or your posture and how much exercise and physical activity you do reflect how much stamina you have throughout the day. Just as people normally lose some height, they also lose some muscle mass. 


According to the Harvard Medical School, after age 30, people lose 3% to 5% of their muscle mass each decade. This normal age-related muscle mass loss is known as sarcopenia. Less muscle mass means more weakness and less mobility. 


Sarcopenia also puts you at a greater risk for damaging falls. An American Society for Bone and Mineral Research found that people with sarcopenia have a 2.3 higher risk of breaking a bone if they fall.


Your activity level determines how independent you are. While it may take a little longer to do some activities, a sign you are aging well is how physically independent you are. 


3. Grip Strength


Another sign of aging well is your grip strength. According to a study in Clinical Interventions in Aging, grip strength is an independent sign of aging that reflects a person’s:


  • Overall Strength
  • Upper Limb Function
  • Bone Mineral Density
  • Falls and Fractures
  • Malnutrition
  • Cognitive Impairment
  • Depression
  • Sleep Problems
  • Diabetes
  • Quality of Life


All of these health-related problems are signs you are not aging well. Good grip strength is a sign you are healthy and physically independent, signs of aging well.


4. Cognitive Ability


According to a study in Seminars in Hearing, your brain undergoes functional and structural changes as you age. These normal changes may lead to a decline in how fast a person processes information. Researchers have found that a healthy lifestyle reduces the risk for diseases that increase cognitive decline. Aging well lowers your risk for dementia and other cognitive issues.


5. Socialization


Humans are social creatures. A study in the Animal Science Journal showed that rats kept in isolation became more aggressive and had decreased cognitive function. Social scientists have found the same results in people who do not socialize with others. During lockdown for the COVID pandemic, four in ten people reported mental health issues. Before that, one in ten people reported mental health concerns. People who age well have a strong social connection to friends and family. 


6. Quality of Life


Regardless of how good or bad your physical and mental health are, your quality of life depends on your emotional health. The World Health Organization (WHO) defines actively aging well as the process of maximizing opportunities for health, participation, and security to enhance a person’s quality of life. Your mindset and outlook tell you if you feel you are aging well.

5 Tips To Get To Know Yourself Better

When Socrates said, “Know Thyself,” he was teaching his students how to be at peace with who they were as individuals. Little did he know that his words would still hold true centuries later.


Self-knowledge was his path to embracing each person’s unique personality. Yet this path to self-awareness needs a bit of soul searching. That can be challenging for some people. So, we decided to make it a bit easier.


We rounded up the best five tips to get to know yourself better. These tips will help jump-start your journey into self-reflection. By finding the answers you’ve been looking for, you can start to strive toward your true potential.


Let’s get started.


Tip #1: Be Still


For many people, it’s hard to sit alone in a quiet room and contemplate. They become uncomfortable and agitated.


Still, this is an important step to get to know yourself better. Be brave in the face of your imperfections. As soon as you begin to embrace the good with the bad, you can start discovering your true self.


It all starts when you take the time to sit still and listen to yourself. Think of it as a form of mindfulness meditation where you focus completely on the present moment.


Tip #2: Ask the Right Questions


Too many times, we knock ourselves down through negative self-talk. Instead, talk to yourself as you would a friend. Be kind and show empathy. The best way to do that is by asking self-discovery questions so you can get to know yourself better. 


Write down the answers on post-its and hang them up next to your bed or bathroom mirror. You can also jot the answers down in a journal. In fact, experts say journals are one of the most effective tools of self-awareness.


Here are some important questions you can ask yourself today:


  • What are my core values?
  • Who’s my biggest role model? Why?
  • What makes me feel safe? Or Who?
  • What are my short-term and long-term goals?


Tip #3: Find Your Strengths


Each one of us is here for a reason. Some of us do certain things better than others. That’s the natural order of things.


Knowing what you’re good at is necessary on the journey of finding who you really are. Focusing on your strengths boosts self-confidence and increases your drive to achieve more. Only then, will you be able to make room for better, more productive things in your life.


Let’s not forget that it’s just as important to figure out what you’re not good at. Allow yourself to try different things. Then, by trial and error, you’ll know exactly what you’re good at and what you should steer clear of.


Interestingly enough, your strengths will almost always align with your core values. Together, they can help you manage your life path, both at home and at work.


Tip #4: Discover Your Passion


Now that you know what you’re good at, it’s time to hone in on the things that excite you and give your life meaning. This can be one thing or twenty—the point is to follow through.


Having that drive gives you purpose and strength. You savor each moment and push yourself to achieve new goals.


This positive energy you exude when you’re doing something you’re passionate about is vital. It allows you to want to be better and do more. That can only come when you truly enjoy what you’re doing.


Tip #5: Determine Your Sense of Style


Your fashion sense is unique to you. Whether you realize it or not, your style is a form of self-expression. It gives people a quick peek into who you are, as well as your likes and interests. By figuring out your style, you allow yourself to be self-assured and poised in your special way.


Start by going through your wardrobe. Keep the things you believe are a true reflection of who you are. Then, get rid of anything that doesn’t make you feel beautiful and confident.


For inspiration, check out fashion styles online and in magazines. Then, find one that shows off your true self.


This is one form of self-care that will work wonders for your self-esteem. Best of all you won’t just feel good, you’ll also look amazing! Who doesn’t want that?!


In Conclusion


We hope you found these five tips to get to know yourself better helpful. Figuring out who you are as an individual has many advantages.


The most significant is that it puts things in perspective. It allows you to feel comfortable in your own skin.


As a result, you’re able to focus more on your strengths and be more accepting of your weaknesses. Socrates also said, “Be as you wish to seem.” In other words, when you know what you want out of life, the only thing that can hold you back is your imagination. So, be bold and dream big!