Tag: wellness

Meditation can improve your resilience and brain health.

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Meditating is one of the best wellness practices you can offer your body and mind, according to a study from Massachusetts General Hospital, it can help you improve your resilience and brain health.

According to the researchers, 15% of adults over the age of 60 suffer from a mental disorder such as depression or dementia. These data may be a bit alarming, but don’t worry! You’re just at the perfect age to create new habits and practices that can have a positive impact on your body and mental health.

Among the changes you can implement in your life is meditation. This activity takes no more than 15 minutes a day and can be the first step to start working on your brain health. If you implement it in your daily routine, you will see that very soon your mind will begin to heal, you will be able to find yourself, and the panorama to achieve your goals will open.

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Brain health, resilience and meditation go hand in hand

Yes. Both concepts go hand in hand, and you must begin to consider meditation as a tool to work through the difficult situations of your life or in other words, create resilience.

According to the American Psychiatric Association, resilience is “the process of adapting to difficult or challenging life experiences, especially through mental, emotional, and behavioral flexibility.” It may sound very trite, but growing is maturing, and many times, maturing is leaving behind those things that do not make you feel good.

Breaking patterns, leaving behind relationships, and people, quitting a job, and having uncomfortable conversations, are things that can surely take away your sleep, but through meditation, you can “make peace” with situations and move forward with those decisions that will bring you a benefit. 

Dr. Lazar of Mass General has been working with advanced imaging technology intending to scientifically validate the effects of yoga and meditation on the brain. She believes that throughout our lives, “we mature in many different ways” and that each level of maturation “requires better regulation of emotions and greater resilience.”

So far, his studies have shown that meditation can help you improve your resilience.

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Why is it important to build resilience in your life?

Resilience will help you avoid falling into mental disorders (such as depression and anxiety) in difficult times.

In addition, it is important in your life because it serves as a tool to adapt to change, properly manage stress, overcome trauma, have successful personal relationships, be a better leader, and contribute positively to your community.

6 ideas to pamper yourself without spending a lot.

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You don’t have to wait until it’s your birthday or an important event to pamper yourself, and we promise you can have a me-day without spending all your savings or getting into debt.

We’re here, and we have to celebrate all our accomplishments, all that we are, and all that we’ve done, so now it’s time to take a day for yourself, hug yourself a little, and give yourself the attention you usually give to others. Pampering ourselves is not only an act of self-love but also a way to recharge our souls, find joy in the little things in life, smile at small details, and enjoy everything we do in our day to day.

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Get cute for you.

It’s time to take out that outfit you have saved for a special day, put the music you like at full volume or your favorite podcast, try different makeup ideas that you have been wanting to try, fix your hair as you want, and take many photos: it’s your time.

Dedicate a few hours to this, to be able to do it calmly and not like when on Fridays you have 25 minutes to go from school or work to a party. And if makeup isn’t your thing, you can just experiment or do a long skincare routine.

A dinner with you

What’s your favorite food? Well, it’s time for you to prepare that dish that you like so much, arrange your table in the best way and enjoy a dinner with you. Pay attention to the whole process and the result, use your favorite tableware, and try not to be too long in your cell, but enjoy each element and each flavor. It can also be a good time to pull out a notebook and practice journaling.

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Outdoor time

There is nothing like a walk-in nature: take a walk in the forest or the park, put on your headphones, and listen to your favorite music, in which you enjoy seeing the trees, the animals, breathing fresh air in a natural environment, to connect with your mind and body.

Bonus points if you stop to pet all the puppies you see.

Flowers for the soul

Flowers have a unique power to brighten a space, make our mood change immediately, and make us feel better, that is why they are given on special days and to express love and gratitude. So why not give flowers to yourself? If you or a friend has a garden: wonderful, your arrangement will be free. But if not, you can only buy some at your nearest flower shop or market, then you can spend an afternoon beautifying them to your liking.

Rest is also important.

In the world in which we live, where we have thousands of tasks and responsibilities, and we are seeing something through a screen, sometimes we forget the importance of resting, it is super important to recharge our energy both physically and mentally, so another way to pamper yourself is to give you quality time to simply relax and rest.

You can go to a Spa, have an afternoon of Netflix, and chill or meditate. It is worth not being productive and simply BE.

Why do you have anxiety after drinking alcohol?

Published on by Lee1 Comment

Surely it has happened to you that you have had days with a lot of stress, in which you feel tired, anxious and all you want is to relax for a moment, then you decide to have a glass of wine or simply want to have a good time with your friends. And yes, at that moment you feel so relaxed and euphoric, but the day after drinking alcohol you may experience even more anxiety.

For some people, alcohol produces sensations contrary to what we would like, and we feel tired, depressed, and anxious. Do not worry this has a scientific explanation, and we are here to tell you.

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Post-alcohol anxiety

Mark Jaffe, a psychiatrist at The Beach House Treatment Center, says: “People feel anxious after drinking because alcohol directly affects neurotransmitters in the brain and causes one to initially experience calm and euphoria.” However, the relaxation effects and pleasurable effects only last a few hours, because then hangover symptoms such as headache, anxiety, and rapid heart rate are magnified in people who are sensitive to having panic attacks or anxiety.

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What does anxiety feel like?

Maybe you have felt some of these symptoms and do not know that it is anxiety, so here we tell you 9 ways in which it manifests:

  • Sweating.
  • Restlessness.
  • Fast heart rate.
  • Tremors.
  • Tension.
  • Overwhelm.
  • Unnecessary worry.
  • Avoid people.
  • Avoid responsibilities.

Dehydration and feeding

Alcohol causes dehydration, and this can affect our mood and increase anxiety symptoms. In addition, alcohol in excess causes some of our essential vitamins for our mental health, such as vitamin B and magnesium, to be depleted.

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Our mood

Everyone is different, and we are all going through different things in life, so our reaction to alcohol is not going to be the same, to begin with, our genetics play a very important role, and also our tolerance to alcohol.

Alcohol serves as an amplifier of our emotions, everything we feel intensifies, so if we are going through a sad time or we are stressed, the chances of having post-alcohol anxiety are higher.

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All this does not mean that you have to stop drinking alcohol, remember that everything with measured, and if you do not have a history of an alcohol use disorder, now that you know some of the reasons why anxiety is experienced, you can have a slightly more responsible and balanced approach.

You can try to drink more slowly, drink water between drinks, practice meditation, and not drink on an empty stomach, this is to avoid the risks of post-alcohol anxiety and remember that your mental health comes first.

Do you only have 10 minutes a day? Know the exercise routine 10-10-10.

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Daily movement is more important than we think. Okay, one day you may feel very tired or you may not have much time to perform a one-hour routine, but now, there are no excuses to put aside the cell phone for a while and get up from the chair, as Kelly and Juliet Starret, shared in a recent episode of the podcast mindbodygreen the trick “10-10-10 at 10”, Here we explain what this mini routine consists of.

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What is the “10-10-10 at 10” mini routine?

The routine consists of first choosing three exercises, they can be push-ups, Jumping Jacks, sit-ups, squats … It is your choice with the exercises that you like the most, remember that the workouts do not have to be something to suffer from, on the contrary, choose workouts that amuse you, once you have already chosen them, what follows is to do 10 repetitions, that is, you are going to do circuits of 10 repetitions of the three exercises and the time is for 10 minutes, Now it makes more sense “10-10-10 at 10”.

But you may wonder: does it necessarily have to be at 10 o’clock? the answer is no, “The title” of this mini routine says 10 because Juliet and Kelly created it when they were starting two of their businesses and taking care of their children, so they did not have time to exercise, and the only time they had free was at 10 p.m.

But you do not necessarily have to do it at this time, you can do it at the time of day you choose, remember the important factor is to be on the move.

By making our body move even just a little, it will release endorphins, making us feel good. This workout routine will also help with stress and tension. You forget everything for a while, being not only a hug to the body but also the mind, if you perform this mini routine in the morning, it will help you stay alert and energized for the day.

The daily movement is to feel good about yourself. Always remember to give yourself a moment, because the most important thing is you and your health.