1. “Liking” your
friends’ posts before bedtime
Bedtime = time for bed, not “check e-mails and
Facebook” time. Light from mobile-device screens smother melatonin
creation, a hormone you need for your body to regulate sleep and
waking cycles. Light sensitivity may differ from person to person
but it’s good to leave the technology alone at least one hour
before bed. Remember: Your brain needs to relax for you to have a
better quality sleep.
What you should
do: Have your bedroom dark, quiet and devoid of
luminescent screens. The sleep quality will improve
significantly.
2. Stop making
mountains out of molehills
Don’t add unnecessary tension to your life by
constantly worrying about what might or could happen, Anxiety can
make you both mentally and physically exhausted, therefore
affecting your quality of life.
What you should
do: Get outdoors; breathe in fresh air, listen to the
birds in the trees. Try yoga or some light exercises. If you need a
listening ear, look to a friend or family member. And tell yourself
it can’t be all that bad.
3. Don’t skip your
daily workout
You’ve had a long day at work. You’ve just got out of a
2km-long CTE jam. When you get home, you skip the jog and park
yourself on the couch with the TV remote in hand… A University of
Georgia study revealed that adults who exercised for 20 minutes
three times a week reported of feeling less fatigued and more
energized after only six weeks.
What you should
do: A little regular exercise can boost the immune
system, strength and endurance. Your cardiovascular system runs
more efficiently, too, as blood pumps better, and oxygen and
nutrients are better delivered to your muscles. Even just walking
the dog counts.
4.
“Hahahahaha”
Do things that make you feel good. Surprise your loved
ones with durians (only if that’s his/her thing). Treat your dog to
its favourite crackers. Get around to clearing the mess in the
house. Play Taylor Swift with the car windows rolled down.
What else you should
do: Laugh for no reason and see how infectious it can
be. People around you will laugh, too. When you’re surrounded by
happy people, you feel good. When you feel good, you function
better.
5. Junk the junk
food
If you’re hooked on fast food, you’re setting yourself
up for failure. Sugary foods and those with simple carbs rank high
on the GI (glycemic index) — an indicator of how quickly (or not)
carbs increase blood sugar. When you eat such foods, the blood
sugar will spike and then eventually crash. This makes you feel
burnt out and tired. Then you consume more of the same to “feel
better”. While you may perk up, you’re caught in the cycle and are
piling more bad food with little nutritional value into your body.
This is when weight gain starts.
What you should
do: Eat fresh foods. Eat lots of veggies, grains, nuts
and legumes. Dark leafy greens are power foods and will do you
good. Go two weeks without sugar, junk food, dairy and processed
food. You’ll see and feel the difference, mentally and
physically.
Spartan Race Singapore happens 15 Nov. To
register, visit spartanrace.sg.
source