When we are solving puzzles, we are reinforcing current connections between our brain cells, also known as neurons. This activity increases the number of new relationships between the cells. In layman's terms, this means that we are enhancing the speed of our thought processes and mental equity.
They are especially good for enhancing short term memory. This is the type of memory that helps us recall colors and shapes and look at the bigger picture to figure out how the entire puzzle fits together.
By solving problems creatively and thinking critically, we can be perceived as valuable members of the workforce. These skills can be significantly honed and developed through puzzle solving.
Puzzles require us to look at different ways to solve a problem. A lot of trial and error is involved. In doing so, we learn the importance of coming up with theories, testing our hypotheses, and changing our perspective whenever something doesn't quite work out. Applying these skills to our work and career can create innovative and game-changing experiences for us.
Solving a puzzle requires you to take a look at the different pieces and find out how they fit into the larger picture. Regularly practicing this exercise can help enhance your visual-spatial reasoning. This skill helps with different daily tasks such as driving, organizing, using maps, and more. This particular ability is also highly important in certain industries and fields such as engineering, architecture, chemistry, surgery, and even art.
Puzzle games such as crossword puzzles are also helpful in developing great vocabulary. They are effective in improving research, spelling, and language skills - often without us even noticing. The skill is applicable to all ages. You can never be too old to learn new phrases and words - and puzzles are a really fun way to do that.
Doing puzzles can improve vocabulary, memory, logic, and reasoning. It’s not very surprising that another benefit of puzzle-solving is possibly raising your IQ. In a University of Michigan research, a researcher found that grown-ups can boost their IQ by up to four points if they spend at least 25 minutes playing puzzles everyday.
Whether you care about improving your IQ or not, the fact that you are keeping your brain active with puzzles can have significant memory benefits for you. This is very advantageous in delaying symptoms of certain degenerative mental conditions such as Alzheimer’s disease and dementia.
Studies tell us that keeping the brain active by puzzle-solving and other similar activities can significantly lower the amount of brain cell damage that usually takes place in patients with Alzheimer’s. It also improves the growth of new neurons and fortifies the existing connections between them.
There can also be a connection between how many years you have been playing puzzles regularly and the chances of developing Alzheimer’s. If these theories are true, then you can reduce or prevent the risks of developing this disease the sooner you do puzzles as a regular part of your life.
The most obvious benefit of puzzle-solving is how it increases our brain's ability to produce dopamine. And while we cannot actually see and visualize this production, the effects can be felt almost immediately. Dopamine is responsible for improving our concentration, memory, motivation, and even feelings of optimism.
The neurotransmitter is released every time we finish a puzzle successfully, or even if we just get one piece in the right place. It urges us to keep on working on the puzzle and challenge ourselves until we get it right.
It might sound contradictory for a puzzle to reduce stress levels since they are usually challenging. However, puzzles have been proven to help us relax. The human brain has a beta state, also known as the wakeful state. This is the counterpart of our alpha state, or the ‘dreamful’ state. Both are helpful when solving problems.
By promoting relaxation, we receive a shift in consciousness which can lead to different benefits such as improving our overall mindset, the ability to create deeper connections, improving mood, relieving stress, and increasing our self-confidence.
Trying to solve a puzzle, particularly a jigsaw puzzle, involves attention to detail especially if you have a puzzle with very tiny pieces. You have to train your eyes to sort out the slightest differences in shapes and colors in order to put everything together. Being able to pick up on the small details can help not just in puzzle solving but in almost every aspect of our lives, including work. Being more detail-oriented and precise can improve the quality of our work and career.
Being stress-free and happy lets us focus more easily. When we have a high level of concentration, we can also greatly improve our productivity whether at home or at work. For instance, if you are struggling to focus on a task at work or in school, it helps to take a short break. Consider doing a puzzle and help reset your brain, helping it to refocus.
In fact, a lot of offices around the world are starting to include puzzle games in their breakrooms. Doing puzzles allow their employees to take their minds off their tasks for a little while, coming back refreshed and ready to jump back into their work.
Another reason to incorporate puzzles in the office setting is its ability to build collaboration between employees. Research conducted at Yale University revealed that allowing people the opportunity to collaborate together to solve puzzles can improve relationships, their abilities to work together, and finishing tasks.
Finally, if you are among the many people who are quarantined with their family or friends during this time, puzzle solving can provide a fun and relaxing activity that you can share. You can reap all of the benefits mentioned above while also spending quality time with the people who are with you.
We hope this article has come at a good time for you. Sending our love virtually to everyone out there. Remember to keep safe and healthy, and to not forget about your mental health during this time.
References:
https://www.mind.org.uk/need-urgent-help/how-can-i-distract-myself/games-and-puzzles/
https://www.goodnet.org/articles/7-surprising-ways-puzzles-are-good-for-your-brain
https://www.theguardian.com/lifeandstyle/2018/oct/13/mental-exercises-to-keep-your-brain-sharp
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The Centers for Disease Control and Prevention (CDC) recommends keeping hands clean at all times, especially during a viral pandemic. According to them, sanitizers and purifying gels that are alcohol-based are effective at reducing bacteria and germs on the skin. However, they cannot kill all types of bacteria. In addition, it is not ideal to only use sanitizers if your hands are visibly dirty (with grease, dust, or dirt). In such cases, handwashing is the best option.
Nothing beats proper handwashing using soap and water. This is especially true when your hands and skin have grime or dirt. It also applies to certain cases where you are a carrier of, or have been exposed to, certain types of germs, such as the Norovirus and, more recently, Coronavirus (Covid-19).
Here are a few tips to guide you in executing proper handwashing technique:
However, in cases where you must use sanitizing gels or sprays, the CDC recommends using one with a minimum of 60% alcohol concentration. Here are a few things to keep in mind:
Always clean your hands:
References:
https://www.cdc.gov/healthywater/hygiene/hand/handwashing.html
]]>There’s one positive twist to this current world crisis, though. You get TONS of quality family time, which you wouldn’t have enjoyed if schools and offices were open. So let’s take a look at some of the fun activities that you and your kids can enjoy at home!
Nothing screams vacation time more than forts. And it’s up to you to choose which material to use - go with the classic cardboard box forts which you can decorate as you wish. Or go big and embody your inner Troy and Abed by creating your very own pillow or blanket fort.
Have you met a kid who doesn’t want to be a pretendsies pirate? No, you haven’t. Take this chance to take a deep dive into their imagination. Concoct your very own treasure hunt at home. And if you can, come up with costumes and props for everyone to enjoy! Don’t stress too much about what the treasure could be -- the fun is in the hunt!
Kids love to help out in the kitchen - so let them, even if they end up making a mess. It’s a nice activity to keep everyone busy. Plus! You get a yummy treat at the end of it. Go for their favorites: cakes, cookies, brownies… anything! This is also a great chance to teach them about different ingredients, how to measure, and other important lessons such as patience and cleanliness.
Take your picnic blanket (or any sheet, really) and enjoy a picnic in your living room. Enjoy whichever food you’ve prepared. And here’s a nice bonus: no ants and bugs! Moms and dads can definitely relax while everyone’s enjoying their meal. After eating, you can play games, sing songs, share stories, and more.
Maybe not Olaf, but Josh Gad (the actor who voices Olaf in Frozen). The celebrity (who is also a parent) gets how hard it can be to deal with bored kids during home quarantine. As a treat for parents and kids, he has been streaming readings of children’s stories on Twitter. Simply follow the hashtag #AtHomeWithOlaf.
NCIS actor Eric Olsen has been doing the same thing, together with his kids, on Instagram!
It’s nice to have tons of fun, but we shouldn’t forget about using this opportunity to teach kids new things - or to brush up on things they have been learning in school. This can be a designated space for doing homework (if your kids are attending online classes). Having a specified space for learning helps them adjust and leave behind their “playing” mode and go to “studying” mode.
Use Zoom, FaceTime, Skype, or any other app that you prefer to connect with family members who are far from you. Or maybe just check in with your friends. Your kids will appreciate being able to talk to these important people in their lives, too. They can even call and check in on their classmates or playmates!
Go for your favorites - Monopoly, Scrabble - or even learn new ones! Teach your kids what the classics are, or have them teach you any new board games that they know about. Card games are also a great way to spend time while honing logic and math skills!
People who are into puzzles could well be among the most relaxed during this time. They’re used to a quiet time, doing nothing for long periods of time except getting ONE job done: completing a puzzle. Do one with the entire family. Puzzles come in all shapes and sizes, designs, and difficulty levels.
This one is a foolproof way to bond as a family. No talking, just acting out and having fun. Play teams if you can, and kill boredom the best way anyone could!
Check out our previous blog posts targeted to helping adults cope during quarantine:
References:
https://parade.com/1009774/stephanieosmanski/things-to-do-with-kids-during-coronavirus-quarantine/
https://www.theatlantic.com/family/archive/2020/03/activities-kids-coronavirus-quarantine/608110/
https://www.gundersenhealth.org/health-wellness/be-well/activities-for-kids-during-quarantine/
]]>Feel free to modify the difficulty and number of repetitions depending on your skill level. The most important thing is that you are keeping yourself active. Start slow and easy, and gradually increase the difficulty, intensity, and length of your workouts.
This particular workout is meant to be done as one circuit. That means you’ll perform each exercise with the given number of repetitions with no resting. After finishing each exercise set, rest for two minutes. After resting, repeat the circuit once or twice.
Perform this any time you usually exercise. You can do it daily and switch up the exercises, number of reps, and intensity levels to constantly challenge your body. Don’t forget to stretch and warm-up before working out, and to stretch and cool down after.
How to perform:
How to perform:
How to perform:
How to perform:
How to perform:
References:
]]>Our travel plans are cancelled. We cannot meet up with friends and family. We cannot listen to live music. We cannot eat out. With the indefinite length of time that we’re required to isolate, there is a brooding feeling of panic all over, whether it’s about the possibility of running out of access to resources, or about the overwhelming feeling that comes with information overload, this pandemic is bringing about tons of mental health problems.
By approaching this novel situation with the right attitude and guidance, we can all cope with the stresses and anxieties that occur during quarantine in a healthy fashion. Here are some tips and pointers:
We know - this sounds harder to do than to say. You can start with small things. For instance - instead of thinking about being “stuck at home”, you can think of this as an opportunity to “focus on yourself”. A lot of people are taking this time to do chores that they’ve been putting off for a while.
Instead of looking at it as a mandated policy from the government, refocus from the outside to the inside: doing one simple positive, productive thing can create a positive attitude, which can carry on to the next day. After a while, you can create a positive habit without even realizing it. Start seeing the gift of time as a way to slow down and focus on yourself.
As much as you can, maintain some semblance of your usual routine before quarantine. If you have kids, doing this can be easier. For those who now have to work from home, it can be tempting to succumb to a lazy, nonproductive lifestyle. Doing so will only lead to a negative attitude and mindset.
To stick to your routine, go to bed at the same time you usually do. Have your meals at the same time. Take a shower, work out, and sleep like you normally would. Perform weekend chores during the weekend. This will not only keep you occupied and physically moving, it’ll also reduce the chances of spiralling down. Plus, when the quarantine is over, it’ll be easier to go back to life in the outside world.
It can be difficult to not obsess about the news, especially given the status of the world today. We’ve all been guilty of doing this, and only because it’s easy to fall down the rabbithole. You open your TV, check your phone, surf the internet, listen to the radio - it’s all there. And staying at home gives us even more time and opportunity to obsess over the crisis. Many of us tend to Google everything, even mundane things, so over-researching about Covid-19 is definitely on the table.
We get it, it’s best to be informed during these times. You’ll want to know what the disease does, how it spreads, how to [possibly] prevent getting it, and so on. But there’s a healthy amount of information, and there’s an unhealthy amount of obsessing over the news.
Our recommendation: Only read or listen to the most credible sources. The top ones include the World Health Organization and the Centers for Dissease Control. It’ll also help to limit the amount of news coverage you expose yourself to per day. This is up to you, but maybe check the news only one to two times a day, for about 30 minutes at a time.
There is a lot of truth to the adage that a chaotic home leads to a chaotic mind. There is a LOT of uncertainty happening outside our homes, in our communities, in our country, and in the whole world. It can be scary and daunting to lose this much control. By regaining control, through small and simple steps, you can help reduce the chaos in the mind.
Keep your home organized, clean, and predictable. By setting up a time slot for daily activities, such as chores and cleaning or decluttering at home, you can organize your day effectively. Just because there’s a pandemic doesn’t mean you can eat in bed. Don’t work slouched down on your couch. Maintain the order of your daily life. Work in your office, on a desk. Eat at the dinner or kitchen table. By disregarding these basic home rules, you can find yourself distracting your routine and productivity. The day can feel longer. A messy home can also make you feel more uneasy and uncomfortable. Keep it clean and organized.
So you’ve done your daily chores. You’ve done work. You’ve fed the kids, put them to bed, and organized the house. There’s still a lot of time left. What should you do with this newfound gift? A good way would be to embody new “quarantine rituals”.
These can be anything you prefer - and enjoy - such as journaling or doing yoga and meditation. Jot down your anxieties and feelings, which can give you a chance to reflect on them later. Have you checked in on your family? Call your mom, see if she’s doing okay. Have online parties with your buddies. Learn new recipes online. Try new home workout routines. Spend some time drawing, painting, playing an instrument - anything that provides you comfort and ease.
Think of this as “special time” that’s only yours for each day. It’ll keep you grounded while also calming you and possibly entertain you as well.
Having a healthy diet is something to we should consciously aim for, pandemic or not. By having a healthy body and mind, we are fueling ourselves to better deal with crises like this one. Remember to include fruits and vegetables to your diet to get your daily Vitamin C needs. Antioxidant-rich food and beverages are also ideal at this time, to detoxify the body of free radicals and amp up the immune system.
In addition to healthy eating and regular physical activity, you can do well with nootropics. These supplements help keep the mind and body in sync, and are great for reducing stress levels and anxieties, promote better sleep, give you more energy (minus the jitters), and help you maintain mental clarity and focus.
We recommend taking OPTML NootropX if you want to maximize your mental potential and productivity during this time. If you’re having some trouble toning down your anxieties, or if you’re unable to sleep soundly, the powerful formula of OPTML Sleep can give you the rest that you deserve.
These measures are not just to physically protect our bodies, but to also empower our minds during these trying times. During world crises, mental health is as important as physical well-being.
Last, but definitely not least, is to take the option to reach out to a professional. Despite the tips that we’ve given above, it does get too much at some point. This is not a sign of weakness. It is a sign of being human. There are plenty of telehealth options that you can take advantage of, especially if things become unmanageable.
A lot of licensed mental health professionals and psychologists are offering telehealth options today. There are a bunch of HIPAA-approved video or audio call platforms available. If your stress or anxiety is reaching heights that are unmanageable, professional help is available. Please opt in.
This is a great time to be realistic and learn the facts of the pandemic. It is also an opportunity to find peace at home, without the distractions of the outside world. By keeping a balance of control and letting go, you can not only do your part in flattening the curve, but also strengthen your health holistically: physically and mentally, to help you fight this stressful situation and come out of the pandemic safe and happy.
References:
https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.html
https://www.who.int/emergencies/diseases/novel-coronavirus-2019/events-as-they-happen
]]>A study published by the National Center for Biotechnology Information reveals that 85% of the U.S. population consumes a minimum of one caffeinated beverage daily. Daily caffeine intake up to 400 milligrams is still safe for the majority of healthy adults. However, you may need to curb your caffeine consumption as soon as you experience side effects like headache, anxiety, insomnia, irritability, increased heart rate, muscle tremors, or frequent urination.
It can be hard to put down that cup of joe but there’s a good variety of caffeine substitutes that are also brain-boosting and energy-enhancing. Nootropics, for one, are energy-boosting alternatives. They are sometimes called smart supplements because they enhance human cognitive processes. Nootropics are categorized into two: natural and synthetic. Below are the remarkable benefits of using natural nootropics as healthy alternatives to coffee and other caffeinated drinks.
Here are some of the natural nootropics that enhance mental function. They can be used as caffeine alternatives to give you the boost you need to get through your work day.
Aside from the benefits mentioned, natural nootropics do not contain stimulants or additives found in caffeinated drinks that can cause adverse effects like sleep problems, jitters, caffeine withdrawal, and restlessness. Some nootropic supplements have ingredients with caffeine-like effects like alertness, focus, and resistance to fatigue. However, they do not have the undesirable side effects of caffeinated beverages such as coffee.
These natural nootropic supplements, such as OPTML NootropX, are designed to work synergistically with caffeine to unleash the brain’s full potential while taking the edge off of caffeine. Nootropics are effective energy alternatives to caffeine but they can have different effects at different dosages on various people. Always make sure to find out the pros and cons of each nootropic.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5021479/
https://nootropicsdepot.com/articles/the-nootropic-synergy-of-ltheanine-and-caffeine/
https://www.healthline.com/nutrition/caffeine-withdrawal-symptoms
]]>Let’s declare Valentine’s Day the new Self-Care Day! It doesn’t matter if you’re in a relationship or going solo this time of year. There’s no better holiday to focus on showing self-love for yourself. You work hard, you do right. Like the famous meme from Parks and Rec says, every so often, you’ve got to:
Wherever you go during this season, stores will be full of champagne, flowers, and chocolates. But you aren’t required to follow the mold. Here, we’re listing down some ideas for self-care and me-time that would actually be good for you (and your health).
Cats look so happy and relaxed when they do those extended stretches. Who says it’s just for cats? We work all week, absorbing all the stress and tension in the world, not knowing that it can create negative effects on your well-being. Think of the areas of your body where you hold stress and tension, and perform a quick (or long) stretch. Stretches not only relax you but also help release happy hormones. Why do you think so many people get into yoga and meditative exercises? We recommend doing them daily if you can.
...or two. Or three. It doesn’t matter how you like your tea parties, the most essential part of the experience lies in the health benefits of the hot beverage. A nice and hot cup of tea triggers a cue for the body, instructing it to relax, calm down, and get cozy - as if whispering, it’s self-care time.
Take a deep breath and allow the stress in your body to slowly fleet away. It’s even better to do breathing exercises together with aromatherapy. Choose your favorite essential oil or scent, and allow yourself some time to enjoy the quiet. Envelope yourself in the moment, and try to empty your mind. Focus on your breathing.
We recommend peppermint candles, or even using some herb-infused lotion on your skin. Of course, essential oils work wonders. Dab a small amount on your temples to feed your mind and senses with some kindness.
No one said you have to spend the day doing something extra special. Go get the zzzs you deserve, especially if you work late and wake up early regularly. Reward yourself with more energy, clarity, and focus that only a full night’s sleep can afford. Sleep in late - or take an afternoon nap - whichever relaxes you best.
If you are having issues falling asleep (let’s face it - when we’re used to being “on the go” all the time, it’s hard to just stop), then a sleeping aid is a good idea. But it’s better to use one made with only natural ingredients to make sure you’re in safe hands. OPTML Sleep is made with a potent nature-derived formula that promotes sound, restful sleep. It also effectively aids in relaxation and ease of body tension.
We talk about it a lot, but often we don’t do anything about it. Let go of your electronic devices. If a whole day is a stretch, you can start with a few hours at most. Mute the phone, tablet, and computer. Think of it as a device holiday.
There is such a thing as Helper’s High. It might sound fake - pretentious, even. But there are some people who get an influx of happy hormones when they help others out. Basically, it’s like an altruism pill. It’s up to you what these tasks could be. You can check out charities to help with, but it doesn’t have to start so big right away. Random acts of kindness can really go a long way. Seeing a smile on a face because of something you said or did is quite a feat.
We live in a busy world. As adults, we are wired to spend most waking hours working and being productive. We do this to achieve our goals, and somewhere along the way, we can get distracted with additional tasks, side goals, and more. Overwhelming ourselves in the process, both the body and mind take a beating. Take this one day this month to recalibrate your mindset - and your body will follow suit.
Improve your mood by taking a pause, looking in the other direction, and sitting down. Write a short list of the positives (for a change): 3 things I did great today, or 3 goals I accomplished today - and so on.
To help yourself focus, de-stress, and give your mind and body a refreshing restart, you can take nootropics. OPTML NootropX, for instance, improves your focus and mental acuity without bringing jitters on the table. It’s also a great supplement for combatting anxiety and stress without feeling tired and drowsy all the time.
Remember that these tips don’t need to be confined to just one day a year. Your body and mind work for you all year long. They deserve some love and self-care more often - and so do you.
Take good care,
Your friends at OPTML
References:
https://www.womenshealthmag.com/health/a24886599/self-care-routine-tips/
https://www.oprahmag.com/life/health/g25939272/self-care-tips/
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If you’re one to enjoy more than a little bit of partying all year round, but also like to be able to do things the next day, you’re probably on the lookout for the best hangover cures and preventions on the internet. This article will give you a few tips on how to curb the post-partying dizziness and fatigue for the rest of the year.
It’s been shown and proven that fatty foods are known to delay the body’s absorption of alcohol. As hangovers are also associated with hypoglycemia, getting your fill of healthy fats that come from foods such as eggs, fatty fish, or avocadoes would definitely curb the amount of junk in your body while you indulge and party.
There are several hangover prevention brands out there. These capsules work by helping your body metabolize alcohol and also putting in lost vitamins and minerals caused by dehydration. When looking for truly effective hangover prevention pills, make sure that you find ingredients such as Prickly Pear, and Milk Thistle. Another ingredient to look out for is Dihydromyricetin, which helps cure hangovers. OPTML Hangover Prevention Capsules have these exceptional ingredients.
Before going on a night out to party, make sure that you get enough sleep. Partying with a fatigued body contributes to worse hangover symptoms, which will make recovery a struggle for your body.
We may have go-to liquors and spirits, but we hardly ever read beyond what these different drinks do to our bodies. Congeners are compounds that are produced other than the desired type of alcohol, ethanol, during fermentation. Responsible for the aroma and taste of some alcoholic beverages, congeners include small amounts of chemicals that are said to contribute to the symptoms of a hangover. Apparently, drinks with the most congeners are dark liquors and those with very distinct tastes, such as bourbon, tequila, and actually, even wine. Clear spirits such as vodka, rum, and gin have no congeners.
It’s a story that’s been told thousands of times among party scenes. People who mix their alcohol in one night will end up with a terrible hangover the next day. When one sticks to just one kind of alcohol all night, you can keep better track of the amount of alcohol you’re drinking, and less likely to upset your stomach as well.
Since alcohol is dehydrating, it’s only practical to keep a glass of water on the side while you drink liquor. Drinking water keeps you hydrated and balances the amount of liquor you’re ingesting, which will result in little to no hangover symptoms the next day.
A lot of people overlook this simple procedure, but drinking lots of water the day after makes a big difference. Having too much to drink the night before causes dehydration, which contributes to symptoms like thirst, headache, and fatigue. Not only does drinking water cleanse your body of toxins due to a night of alcohol bingeing, drinking water before bed and in the morning after is a good precaution to avoid hangovers.
Nutritious juices from fruits and vegetables such as cucumber, carrots, and beets not only fill your body with lost vitamins but also helps reduce inflammation. They are also known to help effectively cleanse the liver and bring back lost electrolytes in the body.
Hangover symptoms such as fatigue, weakness, and headache can be alleviated by having a healthy, hearty breakfast. As hangovers are sometimes associated with low levels of blood sugar, make sure to get a complete, healthy meal the morning after your alcohol binge.
If you’ve suffered from terrible hangovers the past few years, maybe, make 2020 more energetic and easier on your body by taking these precautions. New Year celebrations may be over, but the party doesn’t have to stop.
References
https://www.healthline.com/nutrition/7-ways-to-prevent-a-hangover
https://www.medicalnewstoday.com/articles/326506.php
https://www.realsimple.com/health/first-aid-health-basics/home-remedies/hangover-cures-prevention
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In general, golf is a fun pastime that offers a range of physical and mental benefits. If you’re thinking of reasons why you should get into the sport, here’s what you need to know.
Unlike most sports, golf is enjoyed by players coming from different age brackets. Every golf club has a senior and a junior section. You can become a golf player even before you start school and after you retire. Tiger Woods allegedly started playing the sport at the age of two. PGA’s oldest member, Gus Andreone, made his last hole-in-one at the age of 104.
You can play the same course over and over again but no game is ever the same. The players and the conditions are always different. And you can always change it up. You can play greensomes, foursomes, stableford, medal, and a whole lot of different formats.
Golf can also be played individually or as a team. When played as a team event, the number of people in a team can be adjusted. You can play it with a partner or with a dozen other people. You can even choose how many holes you’d want to play. You can go for the standard nine or 18-hole but if you want to keep it simple, you can just play loops of five or six holes.
Another proof of golf being a versatile sport is that you can practice it anywhere you’d like. It doesn’t always have to be in the field. While you can always practice on the range, you can also practice in your own garden or living room!
While it’s quite easy to learn golf, it’s probably a hard sport to master. Seeing as there’s lots of different terrains to explore, top scores to beat, new players to meet, and new courses to play, golf is extremely challenging.
However, if you love the challenge and a load of friendly competition, then golf is a good sport for you. Even if you play individually, you will always set yourself up against a new terrain or the course itself. And if you choose to play with other golfers, you can compete with any player regardless of your opponent or your level of expertise.
Golf is one of those sports that helps you connect with nature. Simply walking through a golf course provides you with an opportunity to breathe in fresh air. The walking also helps boost your endorphin and serotonin levels, leading to reduced anxiety and stress.
During a game, your mind weighs up a variety of factors. It focuses on the different facets of the game. This helps you relax while at the same time keeping your mind sharp and alert. It’s a beautiful way to maintain your mental well-being.
While golf is a low impact sport, it does require a lot of walking. An average 18-hole course is about 6 miles long, not to mention the level of elevation they need to tackle. As mentioned, golf courses are built on varying terrains. Sometimes, a golfer will need to sprint back to the tee when playing medal especially once the tee shot is lost.
Apart from all the walking involved, swinging a golf club requires coordination. It’s considered to be a full-body exercise as each swing requires you to use balance, as well as your arms, legs, back, and ab muscles.
All in all, golf is a highly rewarding sport that enhances concentration, physical fitness, and a general sense of well-being. It can be frustrating and players, especially the new ones, will get to experience a few hand blisters before they get their swing right but there’s no sport quite like it. It promotes camaraderie and sportsmanship. Besides that, what other type of sport is challenging enough but provides you with enough leeway to enjoy a snack in the middle of a game? Only golf.
If you’re looking to enhance your golf skills, try our OPTML Golf Supplement! It boosts concentration and endurance to give you and edge on the playing field.
References:
https://pengolf.co.uk/information/the-benefits-of-golf
https://healthfully.com/100054-reasons-play-golf.html
https://www.golf-monthly.co.uk/features/the-game/15-reasons-why-golf-is-the-best-sport-86770
https://www.pga.com/news/golf-buzz/pga-legend-gus-andreone-passes-away-age-107
]]>We want our exercise schedules to count, and so we mull over training plans that work to our advantage. Luckily, we’ve done the research for you so you could choose which time of day would be best for a spin class or an intense weight lifting session.
Everyone attests to working out early in the morning. Studies show that working out in the morning on an empty stomach burns fat best, so a morning exercise is ideal for people looking to lose weight. It’s because the body’s hormonal composition in the morning supports fat burning goals, a sport science professor at the University of North Carolina Chapel Hills states.
In the early morning hours, your hormonal profile predisposes you to better metabolism of fat. Elevated levels of cortisol and HGH (Human Growth Hormone), both involved in metabolism, help you draw more energy from your fat reserves, which can potentially help with weight loss. Research also suggests that people who exercise in the morning may have less appetite throughout the day, which keeps them from putting on more weight.
Trying to work out early, even if you’re an alarm snoozer, may actually be easy to get into. A study found that exercising at 7 am may change your body clock earlier, which means you’ll feel more alert in the morning and get tired earlier in the evening, preparing you to get enough rest at night and to get you to wake up early to do the same routine the next day.
Some research also suggests that healthy habits completed in the morning are easier to stick to, and may lead to better mental health and productivity throughout the day. However, this doesn’t mean that you have to force yourself to wake up early if you’re not a morning person. Forcing yourself to exercise early in the morning may cause you to not expend as much energy due to a lack of motivation. In which case, your workouts tend to be less efficient and you may be better off sleeping in and getting more rest if you find it really difficult to exercise in the morning.
People may swear by the benefits of early morning sweat outs, but if it just can’t be done, it’s no biggie. According to research, the body could adapt to regular gym dates, so lifting every day at 4pm may mean performing better at that time than at any other time of the day. Apparently, sticking to a specific workout time can result in better performance, higher oxygen consumption, and lower perceived exhaustion. However, establishing a workout schedule may be more complicated than just choosing a time.
An important factor in determining the quality of your exercise is your body’s core temperature. A cold body leaves muscles stiff, inefficient and prone to sprains, while a higher body temperature means more flexible muscles. The body’s temperature tends to increase throughout the day, so muscle strength and endurance may peak in the afternoon when the temperature is highest. Reaction time is quickest and heart rate and blood pressure are lowest, which results in an improvement in performance and fewer injuries.
Hormone levels are also important to determine optimal workout time. Testosterone, which is responsible for increased muscle mass and tone, is produced more in the afternoon than in the morning, so afternoon training could be just as great!
The myth about working out late in the evening has been busted. Despite previous suggestions that discouraged exercising within four hours of bedtime, there’s evidence to suggest that there are perks to evening workouts.
Swiss researchers claim intense exercise performed one and a half hours before bedtime was associated with falling asleep faster and deeper, and better mood the next day.
While studies about morning workouts have gained more traction, a recent study found that nighttime workouts do not disrupt sleep, and can actually reduce levels of hunger-stimulating hormone ghrelin, which could help with weight loss and weight loss management.
In the end, no matter what time of the day you do your workout, if you’re exercising with little to no sleep, if you’re not well-rested, it’s not going to be worth it. Working out exhausted or without sleep will lead to sub-par workout performances, higher risks of injury, and a negative impact on your immune system. Not to mention, working out tired and sleepless means slower metabolism and muscle recovery, so you’re not really doing much for your body.
If anything, you should aim for a balance between intense workouts and ample rest. Sleep and rest are just as important for weight loss and muscle gains. Not only do you reach your weight goals more efficiently, working out well-rested means you’re well-conditioned to perform at your best.
References:
https://www.active.com/fitness/articles/when-is-the-best-time-to-exercise
]]>If during the first week of the year, you’ve found yourself at the mercy of your bed, or your couch instead of planning the year ahead, don’t beat yourself up - that is okay and it’s normal. The first thing to do is to sit still just to clear all the post-holiday mind clutter. Here are some tips on how to keep you centered and focused with less New Year anxiety.
You don’t need to figure out the full year to get a good head start. Regaining structure in your life can start by planning the week ahead, followed by managing your hours per day. Studies show that small, realistic goals are not only easier to maintain, but they also bring less mental burden to you. Running for 15-30 minutes instead of a kilometer, or small chores like remembering to water your plants every morning may be easier to maintain in the long run.
The key to creating habits, again, is simplicity. At the beginning of every year, we find ourselves overwhelmed mostly due to relying on willpower alone. Doing everything all at the same time in big bursts is proven to be ineffective, and also causes one to relapse more. If one of your goals this year is to run a marathon, start by running a lap a day, or if you want to lessen your sugar intake, start by swearing off sweetened drinks.
It’s been proven that writing with a pen on paper enhances focus and improves brain power. Writing your plans down on paper limits distractions and sparks creativity, which in turn brings about a sense of motivation. Materializing your ideas into paper also makes you commit to plans more.
Often, when we feel overwhelmed, we try to disassociate from the stress and the anxiety which causes us to seek distraction. Some people also freeze up and end up wasting the rest of the day in a loop. The most effective way to combat this is to just move, without thought. Walking away from distractions such as your phone or your laptop somehow recenters you. Doing anything physical, such as a quick jog or breathing exercises, will also get you out of that rut. When you’re about to start ticking off your tasks and goals and it gets a bit intimidating, just start moving. Shake off the nerves.
References
https://www.telegraph.co.uk/science/0/how-keep-new-years-resolutions-2020-science-tips/
]]>Before you start climbing walls, there are some things that you need to keep in mind if you want to be safe and have a good time while rock climbing. What follows are some rock climbing tips for beginners.
If you want to take rock climbing seriously, then you need to invest on good gear. Reliable gear can actually save your life, especially during risky and difficult climbs. According to long-time rock climbers, the most important gear that you need to invest in are shoes.
Rock climbing requires a special kind of footwear. They are specially designed to provide climbers a better feel and grip on the rocks. When it comes to shoes, the softer the better. Socks are not necessary in rock climbing unless you are planning to rent shoes.
You also need a chalk bag if you are bouldering. If you are top-roping, then you also need to get a harness, chalk bag, carabiner, lead rope, and belay device.
Of course, you can always borrow or rent, but if you feel that rock climbing is something you will be doing for a long time, then better get your own gear. Don’t scrimp. Buy high quality gear. Your safety relies on how good your gear are, so you really need to get good ones.
If you want to learn a new skill, you need to find a good teacher. To be good at rock climbing it is necessary that you find an expert who will be willing to teach you. Rock climbing may look simple and natural but the truth is, it involves plenty of technicalities.
Those who are planning to learn the sport on their own will really have a hard time. So you are probably wondering where you can look for a climbing teacher. With a simple online search, you will most likely find a rock climbing teacher or even a school in your area.
If you have been doing some casual rock climbing then chances are you’ve seen good climbers in action. What you can do is be friendly with one and simply ask if he/she can teach you.
When you do find the right teacher, you need to make sure that you pay close attention to everything he/she says and do during your sessions.
The best teachers are those who put emphasis on safety and make sure that their students know how to handle basic gear before teaching them how to climb.
So you already have all the necessary gear. And now you are planning a trip where you can go rock climbing. Before you climb outside though, it is advisable that you start indoors first. Find a gym with a wall climbing facility and start practicing there.
Then when you do feel that you are ready to go outside, there are a few things that you need to remember. First, try to find a location that is nearby. Next, you need to get yourself a guidebook of ideal locations for rock climbing.
You need to be in tip-top shape if you want to perform well in rock climbing. Apart from regular exercise and a good diet, you should also consider buying a food supplement that is specially-formulated to help rock climbers.
A good example of this kind of food supplement is OPTML Rock Climbing. It contains Di-Caffeine Malate and B Vitamins. Combined, these ingredients can help both amateur and experienced rock climbers meet the demands of the sport. It also contains CDP Choline that supports both physical and mental energy, which are both needed in rock climbing.
Rock climbing can be a very rewarding and fun activity. It is also a good workout and if you do it outside, you also get the benefit of being close to nature.
References:
https://www.backcountry.com/explore/intro-to-climbing-rock-climbing
https://frictionlabs.com/blog/a-beginners-guide-to-sport-climbing
https://adrenalineromance.com/2013/02/04/rock-climbing-basic-gear/
https://www.rei.com/learn/expert-advice/getting-started-rock-climbing.html
]]>Beer can help alleviate inflammation, making blood less viscous and prone to clots. This study shows dark ales and stouts are particularly potent in heart disease prevention. Another study found that light to moderate beer intake can lower your risk of blood clot-caused strokes to as much as 45%.
Beer contains antioxidants that help maintain eye health. These antioxidants defend your eye cells’ mitochondria from damage, preventing cataracts especially in old age. This study suggests that a beer a day can help decrease the risk.
Beer raises levels of good cholesterol in the body. High-density lipoprotein (HDL) cholesterol helps eliminate bad cholesterol from the bloodstream.
Beer has dietary silicon, which is believed to play a role in bone formation. This study finds that moderate beer intake increases bone density.
Beer is made up of about 90% water, which is essential in preventing kidney stone formation. Water dissolves the substances found in urine that make up stones. This study suggests that a beer a day can help lower the risk to as much as 40%.
This study observes that beer helps prevent type 2 diabetes, as it raises your insulin sensitivity. High insulin sensitivity encourages your body to effectively utilize glucose, thereby lowering your blood sugar.
This one is obvious. There’s a reason why bars and pubs call it “happy hour.” Just the taste of beer increases your dopamine levels, according to this study. Dopamine is a neurotransmitter that is linked to pleasure and satisfaction.
If you want to enjoy all the benefits of beer without regretting it the next day, take OPTML Hangover Capsules. This specially formulated hangover prevention and cure contains Dihydromyricetin, which is known to help the liver break down acetaldehyde, a toxic byproduct of alcohol metabolism. Less acetaldehyde in the body has shown to reduce hangover symptoms.
References:
https://www.active.com/nutrition/articles/10-health-benefits-of-beer/slide-8
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People who suffer from anxiety find it hard to cope with daily life. Anything can be a stressor and trigger an attack. Once the sense of unease starts, it’s not always easy to control. Nonetheless, anxiety is treatable.
Exercise can help relieve the body of stress. Most activities that involve sustained muscle movement are known to aid in lowering stress hormones. Some activities you may try are jogging, yoga, or dancing. Moreover, exercise can increase the production of endorphins, a neurotransmitter that elevates mood and reduces pain, resulting in a positive state of mind and better sleep quality.
Creativity is known to help relieve anxiety. You may do this by putting your thoughts into writing, creating art, or coloring. These activities can be fun and allow the mind to concentrate in a relaxed manner. Practicing these methods have also shown to reduce stress and discomfort.
Reassuring words can be soothing for those who deal with sudden bouts of stress. Read a book or listen to a soothing audiobook to melt away your worries. Choose books that you enjoy, whether they are inspirational anecdotes, self-help books, or fictional stories. This activity is not only enjoyable, it can also aid your journey towards overcoming anxiety.
Following a daily schedule can make you feel more in control of your life and your emotions. This can also improve your mood and general outlook. You may start building your routine by setting a specific time for each activity, such as the time to wake up and go to sleep. The stability of your tasks can make you feel more at ease.
Staying inside four familiar walls each day may also become stressful. An occasional change in surroundings is known to make a huge difference. Being with nature can also reduce stress, effectively lowering your blood pressure and tension. These activities can also allow you to clear your head and refocus. Group walking is also a good option. If you need conversations with other people without feeling trapped, this activity can be helpful.
When you feel anxiety creeping in, your heart usually starts palpitating. In some cases, consuming caffeine can worsen your condition. To prevent triggering an attack, reduce consuming drinks or food with caffeine.
In addition, a high amount of sugar consumption can weaken the body’s response to stress. Both sugar and caffeine are stimulants that affect the central nervous system.
NatriSweet is a mindful and natural alternative to sugar. By providing us with zero-calorie, stevia-based sweeteners, you can still have a “sweet” life without the bad effects of regular sugar. Check out their Vanilla Stevia, Caramel Stevia, and Chocolate Stevia.
Talking to people you are comfortable with can help reduce your stress. Human interaction can be beneficial in overcoming the feeling of loss of control. These people can be anyone from your friends, family, or medical professionals such as therapists. Engaging in conversations can also allow you to manage and pinpoint factors that can help or trigger your anxiety.
A cluttered environment may also trigger anxiety. Cleaning up even just one area of your home can make you feel more in control of your feelings and your body. Moreover, a well-organized space can also help clear your mind. Make a list of activities or chores you need to accomplish for the day. A straightforward and fixed schedule will allow you to feel less overwhelmed of the things you need to do.
There are supplements that can reduce the chances of an anxiety attack. One of these is OPTML Perfomance’s TranquiliX. Dubbed as the “ultimate anxiety-pill,” this supplement is a product of a well-researched formula for stress and anxiety relief. It is made of potent natural ingredients. Users of this supplement vouch for its efficacy in promoting good sleeping habits and improvement of mood.
References:
]]>To power up those workouts, it’s important to maintain a healthy and balanced diet. However, if you’re looking to maximize your results, supplements can help take your workouts to the next level and enhance your performance. There are different types of supplements for different needs. One of the most commonly used are pre-workout supplements. They are great for boosting energy so you’ll be able to do more at the gym and reduce fatigue. However, pre-workout supplements don’t do so much when it comes to helping your body through recovery after a long and good workout.
A good supplementation program should include a post-workout supplement. Our bodies process nutrients in different ways, depending on our body’s current activity. What you consume after you work out is just as important as what you take in prior. Feeding your body the right nutrients at the right time improves your overall body composition as well as your recovery speed and performance. Post-workout supplements should aim to:
In order to protect your gains and speed up muscle repair, you’ll need a good post-workout supplement. Here are must-have ingredients to accelerate recovery, promote muscle growth, and repair muscle damage.
Adding Beta Alanine to your post-workout recovery program is known to enhance strength and endurance levels. It also supports the growth of lean muscle mass. While your body is able to produce this non-essential amino acid, it only does so in minimum amounts. Increasing your body’s Beta Alanine levels through supplementation will amplify its benefits.
Beta Alanine triggers an increase in carnosine in the muscles. High levels of carnosine promotes the development of lean muscle mass. Supplementation of Beta Alanine allows you to maximize your workouts as you achieve optimal gains. If you’re looking for something new to add to your post workout supplementation, try Purisure’s Beta Alanine Powder. It’s available in 1kg, 250kg, and 500kg packaging variants to suit your level of need and preference.
Derived from a plant called Chinese club moss, Huperzine A is known for boosting energy and alertness. As with CDP Choline, Huperzine A increases the levels of acetylcholine in the body. Acetylcholine is a vital element that facilitates the brain’s communication with muscles and other parts of the body. Huperzine A is also used as a treatment for a muscle disease called myasthenia gravis.
A versatile nutrient, Betaine Anhydrous plays different roles in various bodily processes. It is often used as an ingredient in supplements as it helps enhance peak physical performance, increases energy, and supports lean muscle mass growth. It also promotes better fat metabolism, which helps in the reduction of excess fat.
Also known as Infinergy, this patented ingredient holds the perfect fusion of 25% malic acid and 75% caffeine. When taken as a supplement, it helps replenish energy reserves while preventing caffeine induced crashes. The malic acid it contains supports digestive functions and intracellular energy production. As a compound, both caffeine and malic acid help minimize fatigue and boost thermogenesis.
Also known as Niacin, Vitamin B6 helps you make the most out of your workouts by supporting muscle growth. It also helps regulate hormone production, increase good cholesterol, and promote a more efficient glucose metabolism.
While all these ingredients have shown positive benefits, the effects may still vary from person to person. If you’re planning to start a new supplementation program to go with your workouts, it’s best to know what your body needs and how it reacts to different types of nutrients and doses. Consider consulting a licensed physician first.
References:
https://www.healthstatus.com/health_blog/health-fitness/must-ingredients-post-workout-supplement/
https://examine.com/supplements/cdp-choline/
https://www.precisionnutrition.com/about-post-workout-nutrition
https://www.webmd.com/vitamins/ai/ingredientmono-764/huperzine-a
]]>This is now possible, thanks to innovations in the science of workout supplements. Still, it can be hard for a beginner to choose which workout supplements to take, especially with so many new ingredients added to the label.
Here are 9 workout supplement ingredients that can help you stay energized and focused during your workout:
CDP Choline’s main benefits lie in keeping the mind sharp, especially when taking aging into consideration. It aids in preserving memory and preventing cognitive decline such as memory loss, thanks to its involvement in neurotransmitters and cell membrane functions. It keeps the brain’s elasticity by keeping acetylcholine levels healthy.
Infinergy™ (DiCaffeine Malate) combines the benefits of Malic Acid and Caffeine into one compound. As a result, Infinergy™ gives the person taking it optimal energy levels, as well as increased mental focus and efficient thermogenesis.
OPTML Rock Climbing contains optimal amounts of CDP Choline, Infinergy, Huperzine Serrata (1% Huperzine A), Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B12, and Folic Acid. Give it a try and see the change in your physical and mental acuity.
L-Theanine is a nootropic that positively affects the brain in different ways. For example, once taken with caffeine, a very significant synergistic effect takes place. As a result, the person experiences heightened awareness, increased energy, improved focus, better mental endurance, and even lower levels of stress. All of these are very important when trying to start, endure, and finish a workout routine.
OPTML Boost is a good example of a workout supplement that utilizes L-Theanine and Caffeine in healthy doses.
Huperzine A is primarily used for the treatment of Alzheimer's Disease. However, its effects have been very effective resulting to improvements in learning, memory, and focus. That is why a lot of workout supplements include this component not just to increase mental acuity, but also to increase alertness and energy. It is also found to have protective properties against damaging agents that are harmful to the nerves.
Vitamin B1, also known as Thiamine, is key in increasing energy in the body. It improves the utilization of carbohydrates, particularly through efficient glucose metabolism. As a result, the body is able to utilize the needed energy, particularly helpful during workout periods. It also has positive effects on heart function, muscle tone, and nerve health.
Vitamin B2, also known as Riboflavin, is an essential vitamin that promotes growth and health. By breaking down carbohydrates fats and proteins, it produces energy and streamlines the utilization of oxygen throughout the body.
Vitamin B6, or Pyridoxine, has many functions in the body. One of these is the proper metabolism of protein, carbohydrates, and fats. It also has a key role in the production of new red blood cells and neurotransmitters. Since the body is not able to produce Vitamin B6 on its own, it is essential to obtain it from supplements or other dietary sources.
Vitamin B12, or Cobalamin, is a water-soluble vitamin that plays essential roles in red blood cell formation, cell metabolism, nerve function and the production of DNA. In the case of Vitamin B12 deficiency, you can experience anemia, fatigue, muscle weakness, intestinal problems, nerve damage, and mood disturbances.
Folic Acid is a very important mineral when it comes to the production and repair of body cells. Folic Acid has many roles in the body, but for workout supplements, it deals with insufficient energy. This is possible through the production of new red blood cells and the prevention of different types of anemia.
Each person is unique. This holds true even when working out or engaging in a fitness regimen. Be sure to consult a healthcare expert before trying any or all of the mentioned ingredients above.
Remember: What may work for someone, might not for you. This is why it is best to find something that works specifically for you. This may mean a combination of more than one component.
The intensity, duration, and type of physical activity may also require varying degrees of pre-workout supplements and sustenance. In the end, the most important thing is that you keep yourself educated by researching about the components before taking them and making sure that you are safe at all times.
References
https://www.medicalnewstoday.com/articles/219545.php
https://www.livescience.com/51966-vitamin-b2-riboflavin.html
https://www.healthline.com/nutrition/vitamin-b6-benefits
https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663
]]>Too much of a good thing can be bad. That applies to coffee too. Here are some of coffee’s side effects when you’ve had too much:
If you want none of these but still want to enjoy the benefits of coffee, check out the following wonder supplement to go with your caffeine.
The amino acid L-theanine can be sourced from Camellias sinensis or tea leaves. It promotes feelings of calm and relaxation, neutralizing caffeine’s anxiety-inducing side effects. Often used as a nootropic, L-theanine also amplifies alpha brain waves, stimulating a state of calm alertness while improving your creativity.
Because L-theanine has a similar structure to the excitatory neurotransmitter glutamate, it binds easily to glutamate receptors, preventing overstimulation.
To amplify its calming properties, L-theanine also activates the relaxing neurotransmitter GABA.
A bonus to this anxiety-relieving benefit: its produced without inducing drowsiness and impairing or slowing down movement, unlike other anti-anxiety medications. Studies have also illustrated that L-theanine also has a slight positive effect on alertness and attention, boosting caffeine’s brain-stimulating benefits.
Writer Michael Brooks recommends his personal method of taking L-theanine pills or L-theanine powder with coffee. The ideal ratio for Brooks is 1:2 (100 mg of caffeine with 200 mg of L-theanine).
A different ratio might work for you, so you can play around and formulate your personal mix. There are no confirmed side effects to L-theanine, according to Healthline. Feel free to experiment to find your optimal dosage.
If you want to skip all that work or if you like the benefits of coffee but don’t enjoy the taste, you can look for a supplement that has both caffeine and L-theanine such as OPTML Boost.
References:
https://www.healthline.com/nutrition/caffeine-side-effects#section2
https://www.lifeextension.com/Magazine/2016/3/Brain-Benefits-of-L-Theanine/Page-01
https://www.healthline.com/health/l-theanine#risks-and-side-effects
]]>Besides being busy, there’s a whole lot of other reasons why people can’t work out. Some really have no clue how to start, while some just don’t want to bother exercising, which, by the way, is the best way to put your health in jeopardy.
If you’re planning to start a workout routine,but don’t know how to, then you’ve come to the right place!
Here are some of the most useful beginner workout tips that you can do even if you’re the busiest person on the planet.
This one’s crucial, so make sure to remember this.
Organizing a workout schedule and sticking with it plays a crucial role in the success of your workout regimen. You’d want to make working out a habit, and it will not happen if you work out only if you feel like it.
Check your work and personal schedule, then try to squeeze in a fair amount of time for your workout. This ensures that you’ll be able to exercise regularly, and eventually, it’ll become a natural part of your routine.
“Have six-pack abs in one month.”
“Get a beach body in two weeks.”
These goals don’t only sound insane, but they’re also quite unrealistic. You want to start working towards small goals like losing 1 to 2 pounds per week or run five kilometers in a week.
Setting realistic goals will help you significantly when it comes to achieving your long-term goals. When it comes to being fit, patience is a virtue. No one’s ever achieved a perfect body in just a week.
Aside from being an excellent cardio exercise, running makes you use just about every part of your body, which is precisely the reason why you should take it seriously.
It’s best if you can learn about how to run correctly so that you can get all the health benefits running can provide.
Also, it would be helpful if you can add a supplement to your diet, which will help you run more effectively. OTPML Running is an excellent dietary supplement to help you run faster and longer.
Poor posture may lead to injuries, which is why it’s vital that you learn proper posture. Proper posture not only lessens the likelihood of injuries, but it also improves the effectiveness of just about every workout you do.
For example, when you’re making a simple lunge, you want to make sure your back is aligned correctly with the leg kneeled on the floor. This ensures that your spine isn’t in a bad position and reduces potential injuries.
Once you start a workout routine, make sure that you finish it!
We can’t emphasize this enough, but it’s essential that you finish every workout routine so that you can achieve the results you want.
Not only that, finishing your workout routine, lets you work towards larger goals, while an incomplete routine may render your whole workout regimen ineffective, and may cause you to lose motivation.
You might have heard about this before, and there’s an excellent reason for it. Training your mind is as important as training your body, which is why Yoga is very popular to both men and women.
Also, taking nootropic supplements helps you focus better during workouts, and that is exactly what you want. OPTML NootropX is an excellent dietary supplement to help you focus better and perform better during your workout routine.
References:
https://www.webmd.com/fitness-exercise/features/fitness-beginners-guide#1
https://www.buzzfeed.com/popsugarfitness/beginner-fitness-tips-hij4
https://www.bodybuilding.com/content/10-must-read-beginner-workout-tips.html
https://www.healthline.com/nutrition/how-to-start-exercising
]]>The objective behind meditation, among many others, is to reduce stress and anxiety. As an end result it helps in emotional regulation and may improve sleep quality and concentration. If you want to experience all these benefits but can’t be bothered to meditate, there are various ways for you to achieve a certain meditative state. If you get restless easily, you can try to attain the same effect by learning how to use your breathing to connect with the movements of your body.
Chores or activities that feature rhythmic movement can help you reach a certain state of calmness similar to meditation. The trick is to slow down and be more mindful of the activity at hand.
Here are several movement-based meditative activities you can try to help you stay calm and ease anxiety.
Most activities that involve cleaning require repetition. It’s a perfect substitute for meditation as it helps you focus on one thing while your body goes through a rhythmic movement.
As an added bonus you end up with a cleaner space, too! Just make sure to relax and maintain a good posture as you go along. Never slouch. Keep your navel close to the spine as it helps well with breathing.
Much like cleaning, gardening allows you to relax and be more mindful by engaging in a rhythmic activity. This can be a great alternative for someone who doesn’t like to be cooped up indoors for long.
You don’t always have to travel far to escape the city and connect with nature. If you have a small patch of land in your backyard, you can tend to it and start gardening. It’s a great way to connect with your surroundings.
If you want a more low-impact activity, walking is a great option. You can adjust to your own pace but make sure to choose a safe environment. Walking in a dangerous environment, as you would guess, doesn’t help ease anxiety. Look for a spacious field, ideally outdoors.
While walking, be more mindful of each step. Focus your attention to your feet each time, stay connected to your body’s movement to invoke mindfulness. Apart from easing anxiety, walking also releases stress from your body and helps improve your mood by producing feel-good hormones.
As with walking, choose a safe place to go running. If you have access to a track, then much better. Running allows you to achieve clarity by focusing on your breathing. Focus on your body’s movements.
Pay attention to everything from the pounding sound your foot makes when it hits the pavement, your strides, your pace, etc. However, make sure to only focus on the task at hand. If your mind starts to wander somewhere else, bring it back to the present moment.
Swimming is a great way to drown out noise, quite literally. It makes it easier for you to focus on the motion of your arms and legs by minimizing distractions. Although it can get strenuous, swimming can pull you into a deep state of relaxation. It relieves tension. It helps release endorphins without putting much strain on your knees.
When done right, dancing can be a great medium to achieve a meditative state. It’s a fun activity and as long as you don’t aspire to become a professional dancer, you don’t need skills to enjoy it.
If you’re new to movement meditation, dancing can be a good entry point. You don’t really need to leave your room to be able to do it. As with the rest of the activities mentioned, keep your attention to your breathing and to your body’s movement. Stay mindful of the present. It will take a lot of practice but as soon as you learn how to stop your mind from wandering elsewhere, it will become a whole lot easier for you.
In general, movement meditation is fun and easy. You can get creative with it. You don’t need fancy equipment, a studio, or an expensive membership to be able to reap the benefits of meditation. The key is to stay mindful of the present while connecting your thoughts to your movement.
Apart from movement meditation, you can also ease anxiety and relieve stress with OPTML’s TranquiliX Anxiety and Stress Relief Formula. It’s the ultimate chill pill. It’s newly enhanced formula is lauded as the world’s first clinically dosed daily anxiety and stress support supplement. It’s formulated using the best anti-anxiety ingredients such as Lavender, Valerian, Passion Flower, Chamomile, GABA, L-Theanine, Lemon Balm, and many others.
References:
https://tinybuddha.com/blog/move-your-body-calm-your-mind-5-practices-that-ease-anxiety/
https://www.amazon.com/TranquiliX-Anti-Anxiety-Happiness-Relaxation-Reduction/dp/B00NMKCP1M
]]>The US Department of Health & Human Services recognizes choline as important for metabolism. According to the National Institutes of Health, the human body needs choline “to synthesize phosphatidylcholine and sphingomyelin, two major phospholipids vital for cell membranes.”
Choline is important for both plants and animal cells because it helps cells and tissues remain intact. Also, choline is very similar to Vitamin B, which means the body can easily absorb and dissolve the compound once it is ingested.
Interestingly, your body - particularly the liver - can also produce choline. However, the amount is not very significant, which brings forth the need to consume food rich in choline or take supplements if you want to enhance the benefits of this compound.
Choline can be found in most meats, fish, various nuts and beans, spinach, wheat germ, and eggs. Beef liver is a very good source of choline and is right up there among the top three food sources of choline.
So what are the benefits of choline? Read on to find out.
Choline is good for the brain, particularly for memory. Choline is said to boost your memory, because it is necessary in the production of a compound called acetylcholine. This is an important neurotransmitter and acts as a chemical messenger that enhances the functions of your brain, including memory, mood, and muscle control, among others.
Choline is beneficial for infants. As stated above, choline enhances neurotransmission, which is very important during the developmental stages in a baby. Most often, babies who are breastfed can enjoy these advantages because breast milk is also rich in choline.
To maximize the health benefits of choline, commercial infant formula is fortified with choline. Pregnant women who take choline can also help prevent neural tube defects in their babies.
Choline is known to treat a handful of diseases such as hepatitis and cirrhosis. Some research indicates that choline can also be used as a supplement in the treatment of depression, Alzheimer’s disease, memory loss, and dementia.
It can even be used as a supplement to treat other brain-related disorders such as seizures and schizophrenia.
Athletes can also enjoy the advantages of choline. It can be used as a bodybuilding supplement. Athletes who engage in strenuous exercises, sports, or endurance competitions can take choline, because it is said to delay fatigue.
The Food and Nutrition Board of the National Institute of Medicine said the adequate intake of choline is 550 milligrams per day for men and breastfeeding women. Pregnant women may need 450 milligrams per day. Infants less than 6 months need only 125 milligrams per day. Children from 1 to 3 years old need 200 milligrams, while children 9 to 13 years old will need 375 milligrams daily.
This amount takes into account that an average person’s diet may supply anything from 200 milligrams to 600 milligrams of choline.
Adequate intake is often defined as the average daily intake based on observations or experiments on a group of individuals.
You can use these figures as a guide to determine how much more choline you need to take from supplements.
Now that you know the benefits of choline, you might be wondering where you can get it.
OPTML is a leader in providing food supplements for better health and wellness.
OPTML carries activity-centric supplements, such as OPTML Golf, OPTML Tennis, OPTML Rock Climbing, and OPTML Hunting.
Whichever of these activities you are most engaged in, you can rest assured that you can get your daily dose of choline supplementation, along with other essential vitamins and nutrients necessary for a healthy and active lifestyle.
References:
The reason why it is often hard to shut down feelings of anxiety is because it is actually part of our nature. It serves as a warning system. Anxiety is hardwired into our brains. Without it, humans wouldn’t have survived and rose to the top of the food chain.
Anxiety can help us avoid danger by helping us detect potential threats. When you are in danger, you need to keep a heightened state of alertness so you can react quickly when the need arises. Anxiety can help you achieve and maintain this state.
Imagine walking alone at night in a dark alley. Your anxiety helps you become more aware of your surroundings. When a cat jumps in front of you, you will instinctively run thanks to your heightened state of alertness.
Even low-level anxiety has its uses. If you are entering a business deal for example, and you have a feeling that the person you’re dealing with is not to be trusted, that’s low-level anxiety trying to warn you. So apart from saving our lives, anxiety can also help us avoid losing property and money.
Anxiety can also help you make big and even life-changing decisions. For instance, women who have been proposed to might’ve felt a tinge of anxiety when their fiance kneeled in front of them.
If you need to decide whether or not to take on a new job or purchase a car or a house that is on sale, a little anxiety can push you to make a decision and not sit on the matter until the opportunity passes.
Anxiety can help us become more assertive and decisive and prevents us from procrastinating especially when dealing with very important matters.
If you find yourself procrastinating or feeling lazy to perform certain tasks, anxiety can provide the motivation you need to start moving. Anxiety about losing a job can help employees perform better and become more productive.
Anxiety about failing and dropping out of school can push students to study harder. Have you noticed that most people perform better when under pressure?
Back in school, how many times have you written and finished a paper three hours before the deadline? How many times have you crammed for an exam and still passed?
Anxiety can also improve our memory. This is the reason why we tend to remember more information when we cram for an exam.
Fear of failure is one of the most common causes of anxiety. And because we are afraid to fail, the fear motivates us to work harder.
Anxiety also has physiological features. It can trigger our sympathetic nervous system and adrenal glands to release adrenaline into our bloodstream causing a burst of energy to help finish the task at hand.
Anxiety also boosts our brain functions. It helps us to become more aware and be in the present moment to be able to focus on the things that needs to be done. So during moments when we really need to perform well, the right amount of anxiety can help.
Anxiety also has some psychological benefits. The most important of which is that it can also help us become more empathetic.
When we are reminded of the stressful experiences we’ve had, we acquire a kinder perspective towards others knowing that they may have undergone or are currently undergoing similar experiences.
It can also provide us an insight into what other people are thinking or feeling when they start to become anxious. When we recognize anxiety in others, we develop the ability to respond in an appropriate manner. One that would lessen and not add to their burdens.
Empathy is an important quality to develop if you want to become a good leader. When you are empathetic, you have the tendency to sense the needs of other people, especially those who depend on you.
So stop being anxious about being anxious. You need to start recognizing the fact that even something such as anxiety can bring about good things.
Still if anxiety is just too much to handle, it is good to know that there is something you can do like take a food supplement such as TranquiliX from OPTML Performance. TranquiliX is the world’s first clinically dosed anxiety and stress support supplement.
REFERENCES:
https://www.medicalnewstoday.com/articles/323454.php
https://www.psychologytoday.com/intl/blog/i-hear-you/201905/3-reasons-why-anxiety-is-good-you
http://www.ulifeline.org/articles/450-good-stress-bad-stress
]]>Our mood significantly impacts our everyday lives. From the way we perceive ourselves - our physical appearance - to the things that influence our emotions, such as the music we listen to, the movies we watch, the books we read, and the people we interact with. Every single one of these affects our mood in one way or another.
Mood-enhancing drugs are common these days, but as much as possible, we don’t want to be too dependent on them.
We shouldn’t forget that there’s a lot of natural ways to improve our mood - try these recommendations and find which one works best for you.
Might be a hard thing to do, especially if you’re feeling rather down, but trust us when we say that pulling up a sweet smile can work wonders for your mood.
If you don’t want to smile all by yourself, try smiling at your colleagues, or the people you come across at the coffee shop.
By doing this, you’re actually allowing yourself to think that you’re happy, and there’s a science behind it. Just make sure you’re throwing a real smile, not a fake one, at all times.
Stop playing those emotional songs and start listening to upbeat music.
It significantly boosts your mood at a relatively shorter time and allows you to channel the liveliness of those electric beats.
A 2013 study by the University of Missouri showed that listening to upbeat music can absolutely improve your mood.
So the next time you’re feeling gloomy, remember to put those earphones on and start listening to upbeat music!
In theory, it’s easier to feel sad, but it doesn’t mean that you should dwell on the negative things for too long a time.
It’s somewhat easy to overlook the good things, especially if something terrible has happened, but even the littlest of good things that transpired during the day can help you improve your mood.
When you’re thinking about the positive moments that happened, your brain tries to recreate those moments, including the good feelings you felt during those times.
A word of caution, don’t go around hugging random strangers just because you’re feeling a bit sad.
Hug someone you’re close to. It can be your parents, your lover, or your best friend. Anyone dear to you.
When your body comes into close contact with someone dear to you, it prompts the brain to release Oxytocin, also known as the “feel-good hormone.”This significantly lowers your stress levels and calms you down, ultimately leading to an improved mood.
One product that can help prolong that “feel-good” feeling is OPTML Boost. Nootropic supplements like this help stimulate your brain and facilitate the release of feel-good hormones similar to when you hug someone you love.
References:
When rabbits multiply, hunters are eager to see what this new season will bring. It is the perfect time to spring into action. But sometimes, a few misses here and there, endless tracking with no results, and turning up empty handed every day wears some of us down and can be exhausting.
But that's how hunting is. Sometimes, things don't go according to plan, and that's what makes it so challenging. So, we’ve come up with a list of things to do to keep hunting trips fun and exciting.
It's not just about the birds, deer, and foxes. Sometimes, we focus so much on the results and the destination that we forget about our journey getting there. Remember to enjoy the little things and appreciate the nature around you. When was the last time you took a deep breath, and just inhaled and exhaled? Take the time to relax and be at peace, because you won't find that back home in the busy city streets.
It can get pretty dull setting up camp and going out on your own sometimes. So, if you know someone interested in hunting, bring them along and enjoy each other's company. Let loose and get to talking, exchange strategies and hot spots.
This not only keeps you busy during quiet seasons, but it also increases your chances of success (two heads are better than one, especially if you are working towards the same end goal).
Keeping the body and mind healthy is a great way to increase your mood and heighten your senses while hunting. It's also helpful to take multivitamins and supplements as you hunt.
A great product to help with performance is OPTML Hunting, which helps you resist fatigue and increase endurance. It also helps to stay on the hunt longer and provides more stamina so you can go further. If you are a serious hunter, then this supplement is a great product to achieve better results. Take home the big prize and level up your game while having fun.
You can always go back to your Hunting 101 books and learn something you haven't before. Find out about new weapons or a different style of hunting. Mixing it up and adding variety is a great way to break free of the usual routine, especially when you're not feeling the fun and excitement anymore.
If you're an outdoorsy person, you can look for other activities as well, like bow fishing, climbing, trapping, and other opportunities.
Avoid putting too much pressure on yourself, because this is where passion fades and starts to feel more like a responsibility. Don't lose your values for the shot that might put yourself and others in danger.
Don't compare yourself to others. Hunting isn't a competition, but a hobby and a passion if you make it last.
In the end, it's best to get out there and do your best while enjoying your time. No season is ever the same, and the hunting game isn't always going to be easy. Be happy in knowing you are out with nature around you, your trusted weapon is by your side, and at any moment, the hunt can begin.
Learn from your wins and losses and take it with you to improve your skills and experience. In this way, you'll enjoy being a hunter for many years to come.
Loved this article? Feel free to share it with your friends!
References:
https://en.m.wikipedia.org/wiki/Hunting
https://optmlperformance.com/collections/optml-supplements/products/optml-hunting
https://www.sportsmensalliance.org/news/keeping-hunting-fun/
]]>Intermittent fasting is a pattern where you cycle between periods of eating and fasting. It doesn’t focus on which foods to eat or avoid but rather on when you should be eating. We normally fast during sleep, and the first meal we eat once we awaken is when we break the fast, hence coining the term breakfast. Breakfast may be the first meal you have in the day, but it doesn’t technically have to be a meal you only get to eat in the morning.
Studies show that not consuming food for a long enough period of time may elevate the levels of compounds called ketones. Ketones are released when you’re fasting. They replace glucose as your source of energy, as fasting depletes the liver’s store of glucose, prompting fat cells to release fats. These fats are converted into ketones that cells can use as an energy source. The switch from glucose to ketones as fuel happens after 10-14 hours of fasting but may vary depending on your physical activities as well.
Not only is intermittent fasting a powerful and effective weight loss tool by making you eat fewer meals leading to a reduced calorie intake, it actually triggers more complex effects in your body.
During fasting, your body goes through several processes on the cellular and molecular level. First off, your body goes through hormonal adjustments to access other sources of energy (fat). Because of this, your body produces growth hormones much more than it does on its fed state, which has benefits for fat loss and muscle gain. This also drops your insulin levels dramatically to make stored body fat easier to access as fuel.
Your cells also initiate repair processes that remove old and dysfunctional proteins making space for better ones that improve your immune system and how your body protects itself from diseases.
During lab tests performed in animals, fasting and exercise stimulate the production of a protein in nerve cells called brain-derived neurotrophic factor, or BDNF. This protein performs an important part in learning, memory and brain cell regeneration in certain parts of the brain.
To put it simply, BDNF is the HGH (human growth hormone) of the brain. Not only is it responsible for cell regeneration but it also makes neurons more resistant to stress. Since fasting triggers autophagy, where cells remove damaged molecules and dysfunctional cells, the moment you begin to eat after a fast, neurons shift to a process of reconstruction again, growing new proteins, cells, and form new synapses. Recovering from both exercise and fasting may improve neuroplasticity, memory, and cognition. There are also findings that BDNF can also protect against Alzheimer’s disease.
Besides the obvious health benefits and good effects it has on your body and brain, intermittent fasting makes your day simpler. It keeps you from worrying about what to eat when you wake up— and since it doesn’t restrict you from eating anything, as long as you’re following your feeding schedule, there’s also no need to be on a strict diet which limits your options and makes for a potential relapse.
Basically, intermittent fasting makes every day less stressful. It gives you more time to do other tasks than just mulling over the next meal (which actually happens a lot).
Attempts to break any kind of habit can be challenging and frustrating, but putting a schedule to your meals or skipping breakfast probably are on top of the more challenging ones. But like quitting cigarettes, building a study habit or starting a workout routine, intermittent fasting can be done with the right mindset and discipline.
We’ve heard of people doing 20, 24, or even 36 hour fasts like it’s nothing. But for beginners, it’s advised to at least stick to a 16-hour fast for a week or two, until your body is well-adapted to the changes. If you stop eating at 8pm, you have until 12nn the next day, which makes it easier. You just skip a morning meal.
When you’re left to your own devices with nothing to do, you end up being on your mind a lot. A lot of us cope with boredom in different ways, one of which includes stuffing one’s face with food. When you’re doing a fast, it’s harder to commit to it when you’re not busy. When you find yourself with very little to do in the middle of a fast, try to hit the gym.
Studies show that working out actually suppresses hunger. You think lacking fuel from fasting may hinder you from hitting your numbers at the gym? Think again! Fasted workouts not only help you lose fat and gain muscle faster, but exercising while on a fast also makes you nimbler and more body-aware. If you’re still unconvinced, try out OPTML HIIT to help you out with your reps and sets.
Whenever you’re hungry, there are instances where you experience dizziness, headaches and shakiness. Sometimes, these symptoms manifest so strongly that they induce panic and anxiety as well that you end up reaching for the closest edible object, or head out to a convenience store for a chocolate bar or snack.
When you feel these symptoms, instead of panicking and settling for a snack, just breathe through your nose and drinks lots of water. As somebody who’s only starting their intermittent fasting journey, it’s likely that your body is still adjusting to the changes happening within. Water not only fills you up, but also replenishes whatever fluids you lose while your body performs the needed processes to shift its fuel from glucose to ketogenic bodies.
Just because intermittent fasting doesn’t put any restrictions on the kinds of food you eat, doesn’t mean you can just go all out without facing setbacks and consequences. For your last meal before returning to the fast, make sure that you’re eating filling, nutritionally-dense foods. It helps to include high-protein foods with healthy fats in the mix.
Compared to carb-heavy foods, which have the potential to shoot up your insulin and needlessly expend that fuel into becoming nothing but potential energy (just fat) in your body, proteins take longer to process, which makes you feel full for longer periods of time. You only need to look at carnivorous animals in the jungle to see how high-protein foods keep them lean and strong.
It’s relatively easy to research on ways to improve your health these days, and when you’re lucky enough, you come across methods that don’t only help you lose weight or gain muscle, but also protect you from potential brain diseases and keep your mind sharp. Truly, some methods may work better than others, but intermittent fasting seems to be one of those routines that proves to be flexible enough to work for everyone. Try it out and see for yourself!
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3670843/
https://www.healthline.com/nutrition/intermittent-fasting-guide#effects
https://www.healthline.com/nutrition/what-is-intermittent-fasting
https://www.drperlmutter.com/benefits-of-intermittent-fasting/
]]>As a nutrition company, OPTML aims to help inspired and driven people reach their goals. We specialize in the latest biohacking and mind-body enhancement technology to keep you on top of everything you want to achieve. This passion alone makes us great, but below, we’re delving into why OPTML is the best!
OPTML was founded to help inspired and passionate individuals reach their ultimate physical and mental potential. With that said, OPTML ensures that all the research and testing study put into creating our products deliver and cater to every customer’s needs. Since our aim is to empower and inspire everyone, to take control of their body, we at OPTML make sure our products do just that.
We’re dealing with health and wellness here, so OPTML makes sure that we are up to date with what’s new in nutrition and biohacking, doing in-depth research based on true science. For the benefit of our customers, we fine-tune and continually improve our products to make sure that everyone gets the most out of every bottle.
As we work towards helping our customers become the best they can be, it’s only natural that we give you the best. Using high quality ingredients is a big deal to us. We source our raw ingredients from the places where they grow best. OPTML works tirelessly to source the best ingredients for each of our products.
Here at OPTML, safety is our number one priority. We make sure to follow all industry regulations, aside from our own set of standards. All OPTML products are FDA-Approved and validated by peer-reviewed studies. In addition, a number of independent organizations have set up additional quality and testing standards that exceed FDA standards. OPTML is active in several of these programs.
Check out what some of our regular customers have to say about our products:
“Being in a profession where you have to design and develop software and be extremely detail oriented these pills helped me a lot. Sometimes I need to recall codes on in details it made very easy to access those details and helped me to remember codes and functions. Good work guys.” - Q. Renteria
“NootropX is a Gamechanger for Chemo Patients! I started taking NootropX about 3 months ago and I am out of Chemo for just over 2 years from Colon Cancer. I still have Neuropathy in my Feet and Fingers, and Tinnitus in my ears due to the Neurological damage that Chemo leaves you with. I also have memory problems, dizziness, and lack of interest. Just a few days after taking NootropX, my Dizziness was gone, Memory and Focus noticeably improved, and my feet are tingling more every day as the nerves come back online. My feet were still 80% numb before NootropX, and now I’d say 70% after 3 months with this supplement. And last but not least, my Tinnitus has stabilized and is quieter. (Tinnitus is in the Brain, not the Ears by the way, if anyone has it,. It’s an early sign of mental problems like Dementia, and Alzheimer’s.) I definitely recommend this product, especially for Chemo Patients. It’s a Godsend!” - Bill E.
“I've tried many different running "endurance enhancers", and OPTMLs Running Performance supplement has been by far the best. It definitely increases my endurance for long distance running, and holds it's endurance boost afterwards for extra crossfit workouts. I am very impressed with this product's ability to keep me going throughout my runs, mile after mile. Definitely recommended and a great bang-for-your-buck.” - Amazon Customer
“First-time buyer and couldn't be happier. I ordered it last night and came the next morning. I tried out one capsule and I feel really positive and energized. I'm glad I took the plunge on this product. I love how much you get for the price. Best price/quality around. They got me as a repeat buyer for sure.” - Javier Cruz
There are countless other reasons why our customers keep coming back and support our products, and the statements condensed above depict a good picture of our customer base..
References:
https://www.sciencedirect.com/science/article/pii/B9780128146194000252
]]>Organize your desk or study space. Make your surroundings comfortable and conducive to studying. With fewer distractions, a clean workspace boosts productivity and focus. A Harvard study found that students working on a clean workspace performed better when dealing with a difficult task than students in a cluttered workspace.
This is especially helpful for students who prefer visual learning. If you’re more of a visual learner, make diagrams, maps, and flow charts to help you understand and remember complicated concepts.
Memory systems are techniques you can use to store and recall information better. The method of loci is a good example. You might have heard of the term memory palace. Detective Sherlock Holmes in the British TV series Sherlock is known to use this method, and it helps him solve cases.
In this memory technique, you make use of objects found in a place or a series of places, and you associate each with an item or idea you need to remember. For example, take your daily route to school. List the landmarks or memorable objects you see along the way, and “tag” or link the objects with a piece of information you need to remember.
If you’re trying to remember the names of all American presidents, you can link your bus stop with George Washington, the cafe near your house with John Adams, and so on. This memory system is helpful when you need to remember information in a specific order.
Take some of your previous tests that are similar to the one you are preparing for. Looking at past exams will help you come up with strategies. See how long it takes for you to answer each type of problem or question, and figure out which items you need to spend more time with.
You must have heard of this Einstein quote: “If you can’t explain it simply, you don’t understand it well enough.” Practice by explaining your answers to someone. They can be your friend, brother or sister, or anyone who is willing to help you. Articulating ideas helps you figure out gaps in your understanding of the subject. The other person may ask you questions that will point you in the right direction.
Studies show that productivity decreases significantly when you work for more than fifty to ninety minutes. Take breaks between periods of studying to give your brain enough time to rest and process the information it has just taken. Take your mind off the subject for a while; do something completely unrelated. You can move around, take a brisk walk, or nap. You can chat with a friend, grab a snack, or play a quick game too.
Good diet and proper hydration contribute to your brain’s performance. You can back these up with a healthy and safe nootropic supplement that will help boost your brain power. OPTML NootropX will help you retain more information, stay focused, think clearer, learn faster, react quicker, and perform better. It contains clinically effective doses of Alpha GPC Choline, L-Theanine, Ginkgo Biloba, Panax Ginseng, Vitamin B12, Huperzine A, DMAE Bitartrate, Acetyl L-Carnitine, and Vitamin B6—all known to support brain health and mental functions.
Do you have your own study strategies and hacks? Share them with us in the comments below!
References:
https://www.topuniversities.com/student-info/health-and-support/exam-preparation-ten-study-tips
https://smallbiztrends.com/2018/01/clean-office-increases-productivity.html
https://www.thoughtco.com/visual-learning-style-3212062
https://www.inc.com/neil-patel/when-how-and-how-often-to-take-a-break.html
https://www.memory-improvement-tips.com/memory-systems.html
https://www.memory-improvement-tips.com/journey-method.html
]]>
Living in a culture where “productivity” is highly valued, we have to rethink what rings as productive to us. We’ve been conditioned to think that the only productive activities are the ones that bring in an apparent outcome, and with time being a limited resource, we’re driven to make the most of it.
Work, for instance, is productive because it brings food to the table; exercise, to maintain our physique and health; socializing, because it establishes connections and promotes companionship— but what people are missing is the fact that sleep and recuperating are just as productive and a good use of your time.
In this article, we’ll take you to some of the reasons why sleep is such an integral part of human life, and why you have to listen to your body when it’s needing another 10 minutes worth of snoozing.
Remember when your parents forced you to sleep early as a child? Unbeknownst to them, there’s more to proper sleep than just the myth of it helping us grow taller. Studies reveal that during sleep, the brain gets rid of harmful toxins.
These toxins in the brain are responsible for Alzheimer’s Disease and other neurological disorders. The glymphatic system creates a pathway through the central nervous system, which consists of our brain and the spinal cord, to clear out the toxins.
Rushing to memorize a few pages' worth of information might just work… but only in certain conditions. You can’t pull an all-nighter and expect to retain everything for a test an hour after studying— you need sleep.
Sleep is one of the biggest mysteries out there. Memory and learning are just as mysterious. However, studies show that the quantity and quality of sleep makes a difference in learning and memory. A sleep-deprived person can’t focus well due to exhaustion.
To retain information, we go through a mechanism described in three functions: Acquisition, Consolidation, and Recall.
Acquisition is when new information is introduced into the brain, which happens during waking hours. Consolidation is the process where our brain holds on to the information as it turns into a stable memory, and is something we undergo during sleep. Recall is the ability to access the information once it’s been stored. Among all functions, consolidation is the most critical and happens during sleep, as we are least reactive to stimuli while taking that shut-eye.
If you’re the type to hustle hard and kill it at the gym but get little to no sleep, STOP. A healthy diet paired with intense exercises can only do so much for weight loss and muscle gain.
Research has shown that sleep is crucial for recovery and helps with muscle repair after a strenuous workout. Not having enough sleep actually disrupts the body’s ability to recover and build muscle strength.
The body produces its own muscle-building hormones while you sleep, including the Human Growth Hormone (HGH). This hormone is also produced in quick bursts of intense workouts.
Blood flow to the muscles also increases, which enables tissue growth and muscle repair during sleep. Many restorative and healing functions that are critical to our body happen during sleep. Deep relaxation and chronic pain reduction are just bonuses to what sleep can offer to your body.
When people say “sleep is for the weak,” just let them. It may be apt in a sense, but the truth remains that sleep strengthens and restores us. You may be weak before bed, after juggling tasks, nailing it at work and still have time for your friends and yourself, but let them watch you conquer the world after a night of sound sleep. You’re reborn.
References:
https://www.kurzweilai.net/how-the-brain-takes-out-the-trash-while-we-sleep
https://www.sleep.org/articles/brain-during-sleep/
https://www.sleep.org/articles/how-sleep-adds-muscle/
https://neurosciencenews.com/memory-retention-sleep-dopamine-2121/
http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/learning-memory
]]>In the early stages of your running routine, you may observe a decrease in your weight. This can happen with any new exercise you try. Because your body isn’t used to a new physical activity, it takes a great deal of effort and burns a significant amount of calories within a short span of time.
Dr. Pojednic compares the body to a machine that aims to “do things as efficiently as possible.” Given enough time, your body will acclimate, and it will take less effort to do the same task. The more you repeat the same routine, the lesser calories you burn, and eventually, you’ll hit a plateau.
This doesn’t mean you shouldn’t run at all. You can still keep running even when you hit that plateau. Running offers several health benefits, like boosting your heart health and elevating your mood.
However, if your primary goal is to lose weight, you should find alternative ways to shed off those pounds.
Challenge yourself with a new routine. High-intensity interval training (HIIT) is “a type of workout where you alternate between really intense cardio intervals and rest,” according to Self Magazine Fitness writer Lauren Bedosky. With HIIT, you alternate between pushing your body to its limits and giving your body time to recuperate.
This pattern is applicable to many types of exercises, including running.
Set your running distance and cover it the quickest way possible. Rest in between laps.
The Swedish term fartlek means “speed play.” This type of running routine does not have a fixed pace and duration. The key to this exercise is variation so your body won’t quickly adapt to the task, thus preventing an exercise plateau.
Self-explanatory, hill repeats entail alternating between running on an incline and going down as your body recovers.
USA Track & Field–certified running coach Alex Harrison, Ph. D., recommends that each sprint shouldn’t exceed fifteen to twenty seconds. “A sprint is an effort that is performed at 90 percent or greater of the maximum speed that it could be performed for a one-off effort,” says the running coach.
or
Effective weight loss efforts are accompanied by a healthy diet. We recommend that you consult with a registered dietitian to formulate a safe and effective dietary plan, but if you don’t have the time or resources to do so, here are a few pointers.
Determine the amount of calories your body needs per day by calculating your basal metabolic rate (BMR). The safest and most accurate way to do this is to have a health professional do it for you, but there are also several BMR calculators online (Active and Bodybuilding.com). Set your ideal daily calorie count that is lower than your regular BMR.
Be mindful to set a goal that is feasible and healthy for you. We suggest you don’t do this on your own if you previously suffered from an eating disorder or if you are undergoing any treatment that requires a strict diet.
If you are averse to the idea of counting calories, an alternative is to simply watch the quality of the food you take. Opt for calorie sources that offer a rich concentration of nutrients and can fill your stomach. You can refer to this list by Healthline.
Complement a healthy diet with a supplement like OPTML HIIT Performance Supplement.
Let us know if these have been helpful, or if you have any pointers you want to share. We’ll be happy to hear from you!
References:
https://www.self.com/story/myth-of-running-and-weight-loss
https://www.shape.com/fitness/cardio/interval-running-workouts
https://www.longevitylive.com/live-healthier/running-weight-loss/
https://www.healthline.com/nutrition/20-most-weight-loss-friendly-foods#section1
]]>If you’re new or into biohacking, here’s a list of smart drugs you can try out to get your brain into its best shape.
A quick tip: you can stack, or mix, supplements to achieve your desired effect. Mix and match complementary or synergistic supplements to amplify their benefits.
As with any supplement, remember to read each product’s benefits as well as its side effects, if any. Look into the optimal dosage to get the best results. More isn’t necessarily better; safe dosage is key.
What is it: a lab-produced form of L-Carnitine, derived from the amino acids lysine and methionine
1) Helps: boost physical and mental energy
How: facilitates the delivery of fatty acids to the mitochondria, the cell’s power source
2) Help: enhance memory and alertness
How: supports the synthesis of acetylcholine, a neurotransmitter critical in memory formation and concentration
3) Helps: protect brain cells from damage
How: contains antioxidants that support brain-derived neurotrophic factor, proteins that are essential for cell growth and survival
What is it: a phospholipid naturally found in soy, eggs, and offal
1) Helps: battle cognitive decline
How: supplies the brain with choline and glycerophosphate, which are necessary for healthy cellular membrane structure and function
2) Help: enhance memory
How: supports the synthesis of acetylcholine, a neurotransmitter critical in memory formation and concentration
What is it: an herb used in ancient Ayurvedic medicine
1) Helps: reduce stress and enhance mood
How: lowers cortisol (stress hormone) levels and influences chemical signaling in the nervous system
2) Helps: battle cognitive decline caused by injury or illness
How: exhibits antioxidant properties that defend nerve cells from damaging free radicals
What is it: a stimulant naturally found in tea, coffee, and cacao
1) Helps: increase alertness and reduce fatigue
How: inhibits the effects of adenosine, a neurotransmitter that causes feelings of relaxation and exhaustion
2) Helps: improve athletic performance
How: promotes the burning of fat instead of glucose stored in muscles, delays the onset of muscle fatigue
What is it: a naturally occurring choline source found in all cells
1) Helps: improve learning and memory
How: supports the production of the neurotransmitters, acetylcholine and dopamine
2) Helps: mend damaged brain cell membranes
How: releases uridine into the body, which is involved in the production of neuron membranes
What is it: an amino acid naturally found in green tea
1) Helps: achieve a relaxed yet alert state
How: boosts alpha brain waves
2) Helps: enhance memory and cognition
How: increases GABA, serotonin, and dopamine levels in the brain
What is it: also known as Golden Root, Roseroot, Arctic Root; an herb used in traditional Russian and Scandinavian medicine
1) Helps: reduce stress and fatigue
How: stimulates the nervous system and encourages neuron regeneration
2) Helps: enhance mood
How: promotes the activity of serotonin, norepinephrine, and natural opioids
Helps: boost your brain’s energy levels
How: converts nutrients from food into adenosine triphosphate, a molecule that transports energy into cells
Helps: enhance mood and reduce anxiety
How: supports the production of the neurotransmitters dopamine, epinephrine, GABA, norepinephrine, and serotonin
Helps: enhance mood and reduce symptoms of depression
How: supports the production of the neurotransmitters GABA and serotonin
This is by no means a comprehensive list of nootropics, but it’s a good place to start! Your journey to achieving peak mental performance begins with arming yourself with the right knowledge.
Our brains are unique and have different needs. When seeking the right supplements, be mindful of the following:
Whatever form your cognitive enhancement journey takes, we’d like to be a part of it. Reach out to us if you have questions, or maybe you have personal findings to share. We’d be happy to help you find your ideal stack!
References:
https://monq.com/eo/nootropics/best-studied-nootropics/
https://nootropicsexpert.com/best-nootropics/#acetyl-l-carnitine
https://monq.com/eo/nootropics/how-alpha-gpc-help-your-physical-mental-performance/
https://www.healthline.com/nutrition/12-proven-ashwagandha-benefits
https://www.healthline.com/nutrition/what-is-caffeine#section1
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