THE LIFESTYLEDOC QUIZ
THE LIFESTYLEDOC QUIZ
Take the LifestyleDoc Quiz and see how you could improve your lifestyle today!
Click on the answer that best matches your usual routine, habits or how you feel. Access hints and tips you can apply to your life to improve your energy, vitality and overall health through lifestyle.
NUTRITION
Do you eat fruit or vegetables at every meal?
YES
Excellent! You are eating plenty of vegetables which contain fibre as well as vitamins and minerals. Try to include a wide variety of colourful veggies to make sure you get all the nutrients your body needs. The colours of fruit and veggies come from different nutrients that have different functions. The more colourful your plate, the healthier you will feel!
If you are prone to fluctuations in blood sugar, then remember that fruit contains quite a lot of sugar, don’t eat more than 3 fruits per day.
NO
Fresh vegetables and fruit contain fibre which is extremely important for gut health, regulating blood sugar levels and controlling cholesterol. Vegetables and fruit are rich in minerals and vitamins that are essential for all processes in your body from muscle contractions to night vision to maintaining energy levels and mental clarity.
If you eat at least 3 cups of fresh vegetables and 2 fruits per day, you will not only improve your energy levels but also prevent diseases like dementia and cancer.
Try to eat a wide variety of colours (green, orange, purple, blue, red, grey, brown) of fresh produce every day. The colours of fruit and veggies come from different nutrients that have different functions. The more colourful your plate, the healthier you will feel!
Do you drink at least 4 glasses of water every day?
YES
Wonderful! You already have a great habit of hydrating well. Remember, your body comprises about 70% water and water is involved in every chemical reaction that takes place in your body.
The amount of hydration your body needs will vary depending on the weather, your level of activity, what you’ve eaten etc. The best way to gauge whether you are well hydrated is to check the colour of your urine. If your urine is dark yellow and has a strong smell, you need to drink more water. If your urine is a pale yellow without any odour, then your hydration level is on point.
NO
Remember, your body is comprised predominantly of water. You are 70% water. And, water is required for every one of the millions of chemical reactions taking place in your body every day. It is possible for most people to live for weeks without food, but without water, you won’t last 5 days. Of course, most food contains some water, and drinks other than water do replenish your fluids but drinking pure water is the best way to hydrate and maintain an optimal fluid balance.
The amount of water you need will vary and depends on the weather, your level of activity, what you’ve eaten etc.
The best way to tell whether you are well hydrated is to check the colour of your urine. If your urine is dark yellow or brown, and has a strong smell, you need to drink more water. If your urine is clear, pale yellow and does not have any odour, then you are well hydrated.
Most adults need to drink at least 6 glasses of water (or other fluids like infusions, tea or coffee) per day to maintain a good level of hydration.
Do you include healthy fats like nuts and seeds, olive oil, avocado, fish or dark chocolate at least once a day?
YES
This is brilliant. Healthy fats not only make your meal more satisfying, help to control appetite and add depth of flavour, they are also super-foods with great health benefits! They protect your heart and blood vessels from damage and keep your nerve system working well. Eating more healthy fat will NOT result in weight gain, in fact clinical trials have shown that people who eat more healthy fats are at lower risk of becoming overweight or obese.
NO
In the past, we were told to reduce fat in our diets because ‘fat makes you fat’ and ‘fat causes cholesterol to accumulate and cholesterol causes heart attacks’.
This is nonsense.
Eating more healthy fats from nuts and seeds, avocadoes, coconuts, olive oil, fish and dark chocolate has beneficial effects on appetite control and weight management. People who eat more healthy fats are actually at lower risk of becoming obese.
Healthy fats are important for brain function and for keeping nerve cells healthy. Healthy fats also have a protective effects on blood vessels and your heart. Healthy fats are good for your liver too.
Try to include healthy fats as often as possible: Add olive oil to veggies. Toss a few olives into your salad. Have grilled salmon instead of meat once a week. Add some nut butter to your smoothie. Include a few slices of avocado in your salad or on your pizza. And, don’t forget to enjoy a little dark chocolate now and then.
Do you eat pulses like lentils, chickpeas, dried beans or split peas at least once a week?
YES
Brilliant! Pulses contain a particular type of fibre that is not only fantastic for your microbiome but also tremendous for your cholesterol level. Lentils and pulses are high in protein which means they keep you feeling full and help maintain stable blood glucose levels after meals.
Be creative and try to include pulses in salads, soups, stews and dips or spreads. You can even make desserts and baked goods using pulses! They are versatile and inexpensive. Carry on enjoying them as often as you can.
NO
Pulses are super-foods They contain a particular type of fibre that is not only fantastic for your microbiome but also tremendous for your cholesterol level. Lentils and pulses are high in protein which means they keep you feeling full and maintain stable blood glucose levels after meals.
If you eat pulses regularly you will lower your risk of some nasty illnesses like diverticulosis, colon cancer, heart attack, diabetes and stroke.
Be creative and try to include pulses in salads, soups, stews and dips or spreads. You can even make desserts and baked goods using pulses! They are versatile and inexpensive. Try to eat at least one cup of cooked pulses per week.
Here is my favourite recipe for hummus. It literally takes 5 minutes to make and stays fresh in the fridge for 5-7 days.
HUMMUS
One of the most famous Mediterranean dips and spreads, hummus has a thick, creamy, luscious texture and a hearty, nutty flavour. It is very versatile: You can spread it on seed crackers, use it as a dip for vegetables, serve it as an accompaniment to almost any dish.
Ingredients:
400g can chickpeas, drained
4 generous tablespoons (60-70ml) Tahini/ground roasted sesame paste
1 teaspoon (2-3 cloves) crushed garlic
Juice of 1 small lemon
Salt & freshly ground black pepper
½ teaspoon paprika or ground cumin
Olive oil
Ground paprika, for sprinkling on top
Method:
- Reserve a handful of chickpeas to garnish the hummus.
- In a food processor, pulse the chickpeas, garlic, tahini, lemon juice, paprika or cumin, salt and pepper until you reach a smoothness that meets with your approval (some people prefer a very smooth paste, while others like a chunkier consistency. Up to you).
- Add a little olive oil if you find the mixture too thick.
- Decant your hummus into your chosen serving bowl, top with your reserved chickpeas, drizzle with olive oil and sprinkle over some paprika.
PHYSICAL FITNESS
How active are you during your typical day?
ONE. I sit for at least 6 hours every day
TWO. I get up and walk around at least every 90 minutes
THREE. I’m on my feet all day long
ONE
Many people work long hours and find that they sit for prolonged periods of time. Research shows that people who sit for longer than 6 hours a day are at higher risk of diabetes, high blood pressure, depression, dementia, obesity and some cancers. In fact, sitting for 8 hours a day is considered as dangerous as smoking a pack of cigarettes every day!
Of course, not everyone has the freedom to take a 30-minute walk in the middle of the day or go swimming after lunch. But, if you are able to break up the long periods of sitting, you will:
- Improve your muscle tone
- Reduce back and neck pain
- Improve your sleep quality
- Find it easier to control your weight
- Improve your mood
- Decrease your risk of some pretty nasty diseases
Here are some tips to help you move a little more during your day:
If you know you will be working at your desk for hours on end, set an alarm on your phone to go off every hour. When the alarm sounds: Stand up, stretch, stand on your toes a few times and perhaps take a trip to the water cooler to get a drink of water. If you are well-hydrated you will also have to visit the bathroom more frequently (another chance to take a walk).
Instead of phoning or texting a colleague to chat about something, walk to their office and discuss the issue in person. Remain standing while you talk.
If you are in a position to plan meetings, make them ‘standing meetings’. Not only will you and your colleagues benefit from a period of standing, but research also shows that meetings are shorter and more efficient when attendees are standing instead of sitting.
Take the stairs. Whenever possible, think of ways to incorporate more exertion in your normal routine.
Consider getting an adjustable desk that can convert to a standing desk.
TWO
This is excellent. Research shows that people who move around during the course of their day are at much lower risk of developing chronic health problems like high blood pressure, diabetes, dementia and obesity. Take advantage of the breaks from your desk and perhaps include a few stretches to ease muscle tension and prevent back and neck strain.
THREE
Being on your feet all day means you are constantly moving and using core stabilizing muscles. This is excellent. However, people who spend hours standing often suffer from back pain, knee and ankle pain and tired or swollen feet.
It is important to focus on good posture and try not to stand in the same position for prolonged periods of time.
To check your posture, stand with your back against a wall. The back of your heels, your bum, your mid-back, shoulder blades and back of your head should all be in contact with the wall so your body is in good alignment. Tense your abs to maintain this position as you step away from the wall and keep your body in line.
To prevent swollen feet: Every hour, take a moment to stand on your toes. Hold the ‘tip-toe’ position for 3 seconds and release. Repeat 10 times. This improves circulation in your veins and prevents pooling of fluid in your feet and around your ankles.
How often do you do planned physical activity (going for a walk or swim or cycle, go to gym, play team sport like football or tennis, take part in a group fitness class etc)?
ONE. Never
TWO. Once or twice a week maximum
THREE. Three or more times per week
ONE
Many people are active during the course of their day, which is great and better for overall health in the long-run than hitting the gym.
However, doing planned exercise is a way to ensure you are meeting your body’s need for movement.
Exercise has many health benefits:
Cardiovascular exercise like running, swimming or cycling conditions your heart and lungs, burns calories, boosts mood, improves the health of your blood vessels and enhances sleep quality. Strength training like squats, lunges, sit-ups, press-ups or weight-training increases your basal metabolism and helps to burn calories even when you are at rest. It also helps strengthen bones and reduces risk of injury or joint degeneration.
Guidelines for physical activity recommend at least 150 minutes of moderate-intensity physical activity per week. An example would be: 30 minutes of brisk walking on 5 days of the week. You could also do 75 minutes of vigorous activity like running or HIIT in which case, 3 sessions of 25 minutes each would get you to goal.
When thinking about what form of planned physical activity would be best for you, think about an activity that you can conveniently fit into your current routine, and which you enjoy so that it becomes something you do as part of your normal schedule, and something you look forward to.
TWO
Great! It’s wonderful that you are consciously doing some physical activity.
Guidelines recommend that you do:
150 minutes of moderate-intensity activity or 75 minutes of high-intensity activity per week. An example might be: 30 minutes of brisk walking 5 days per week. Or, 3 sessions of high-intensity training (HIIT, running, kickboxing etc) lasting 25 minutes each.
There are 3 types of exercise that offer amazing health benefits and I would encourage you to include each type of exercise at least once a week if you want to improve your overall fitness and health.
Cardio: Anything that raises your heart rate, gets you breathing fast and makes you sweat is cardio training:
Some examples: Running, cycling, swimming, aerobics, dancing etc.
This form of exercise conditions your heart and lungs, burns calories, boosts mood, improves the health of your blood vessels and enhances sleep quality.
Strength training: Also known as resistance training… this form of exercise stresses your large muscles so they become stronger. Examples include: Weight training, lunges, squats, sit-ups and push-ups. These types of exercise give you that satisfying burn, and often cause stiffness a couple of days later – this is a great sign that you have worked your muscles well!
Strength training is probably the most beneficial type of exercise for health. Benefits of regular strength training include:
- Increased basal metabolism
- Weight loss
- Less abdominal (dangerous) fat
- Better glucose metabolism
- Stronger bones
- Fewer injuries
- Lower risk of dementia
- Better mood
- Aesthetic changes – toned muscles look great!
If you are new to strength training – it is a good idea to start with basic functional movements and build up your strength over time.
Flexibility: Stretching is probably the most neglected type of exercise, but if you include a few minutes of stretching per week you can benefit from:
- Up to 20% increase in your basal metabolic rate (and weight loss)
- Better joint health and mobility
- Reduced joint and muscle pain, especially if you stretch after other types of training
Not everyone has time for all types of exercise everyday. So, what’s the BEST type of exercise to do?
The BEST exercise is something you enjoy and that makes you happy. That way, it will not feel like a chore and you will naturally make it part of your routine.
Any physical activity is good for you!
THREE
Excellent! It is fantastic that you are physically active regularly.
There are 3 types of exercise that offer amazing health benefits and I would encourage you to include each type of exercise at least once a week if you want to improve your overall fitness and health.
Cardio: Anything that raises your heart rate, gets you breathing fast and makes you sweat is cardio training:
Some examples: Running, cycling, swimming, aerobics, dancing etc.
This form of exercise conditions your heart and lungs, burns calories, boosts mood, improves the health of your blood vessels and enhances sleep quality.
Strength training: Also known as resistance training… this form of exercise stresses your large muscles so they become stronger. Examples include: Weight training, lunges, squats, sit-ups and push-ups. These types of exercise give you that satisfying burn, and often cause stiffness a couple of days later – this is a great sign that you have worked your muscles well!
Strength training is probably the most beneficial type of exercise for health. Benefits of regular strength training include:
- Increased basal metabolism
- Weight loss
- Less abdominal (dangerous) fat
- Better glucose metabolism
- Stronger bones
- Fewer injuries
- Lower risk of dementia
- Better mood
- Aesthetic changes – toned muscles look great!
If you are new to strength training – it is a good idea to start with basic functional movements and build up your strength over time.
Flexibility: Stretching is probably the most neglected type of exercise, but if you include a few minutes of stretching per week you can benefit from:
- Up to 20% increase in your basal metabolic rate (and weight loss)
- Better joint health and mobility
- Reduced joint and muscle pain, especially if you stretch after other types of training
Not everyone has time to for all types of exercise everyday. So, what’s the BEST type of exercise to do?
The BEST exercise is something you enjoy and that makes you happy. That way, it will not feel like a chore and you will naturally make it part of your routine. Any physical activity is good for you!
Can you stand on 1 leg for 15 seconds without losing your balance?
YES
Good! Your balance is pretty good.
Having good balance is essential for confident movement and to prevent injuries. But did you know that doing balance exercises improves cognitive function and decreases the risk of dementia?
If you would like to improve your balance, here are a couple of exercises you can do at home:
Heel-toe walk:
With your hands on your hips, walk in a straight line placing one foot in front of the other, touching your heel to the toes of the back foot.
One-leg knee extensions:
Stand on one foot. If you need support, you can use a chair or hold onto a wall. Lift the other foot off the floor. Bend your knee so your thigh bone is parallel to the floor. Then, extend your knee to straighten your leg as far as possible. Hold for a few seconds. Bend your leg slowly in a controlled way but keep your foot off the floor.
Repeat 10 times and then change to the other leg.
You can increase the number of repetitions on each side and hold your leg extended for a few seconds longer as you get stronger.
NO
Having good balance is essential for confident movement and to prevent injuries. But did you know that doing balance exercises improves cognitive function and decreases the risk of dementia?
If you would like to improve your balance, here are a couple of exercises you can do at home:
Heel-toe walk:
With your hands on your hips, walk in a straight line placing one foot in front of the other, touching your heel to the toes of the back foot.
One-leg knee extensions:
Stand on one foot. If you need support, you can use a chair or hold onto a wall. Lift the other foot off the floor. Bend your knee so your thigh bone is parallel to the floor. Hold for a few seconds, if you can. Then, extend your knee to straighten your leg as far as possible. Bend your leg slowly in a controlled way but keep your foot off the floor.
Repeat 10 times and then change to the other leg.
You can increase the number of repetitions on each side and hold your leg extended for a few seconds longer as you get stronger.
If you enjoy moving with your friends, group fitness classes that are particularly good for balance include:
- Yoga
- Pilates
- Tai Chi
- Dance classes
Can you touch your toes?
YES
Great! Being able to comfortably touch your toes is a sign that you have pretty good flexibility.
Most of us could do with some active stretching to maintain or improve flexibility.
- Stretching regularly helps to condition your joints, prevents degeneration that comes with age and maintains flexibility so you can move with greater ease.
- Stretching also increases circulation to your muscles. This reduces stiffness after exercise, improves your performance while training and shortens recovery time.
- Stretching has a calming effect – both physically and psychologically. It can help reduce stress levels and promote mental focus and serenity.
- Symmetrical stretching promotes better mechanical alignment and posture. This translates to fewer tension-type headaches and less back pain.
Know the difference between dynamic and static stretching!
Dynamic stretching involves slow, controlled movements that lengthen your muscles but, you do not hold the position for prolonged periods. Dynamic stretching is best before you start training – as a warm-up or preparation for your exercise session.
Static stretching is when you hold a specific stretched position in place for 10-30 seconds. This type of stretching is best at the end of your workout, when your muscles are warm. Static stretching is great as a cool-down and helps prevent injury.
Try to do some active stretching at least 3 days a week.
NO
We tend to focus on cardio and strength training but stretching has some amazing benefits:
Improved flexibility and range of motion:
Stretching regularly helps to condition your joints, prevents degeneration that comes with age and maintains flexibility so you can move with greater ease.
Increased blood flow and oxygen delivery to your muscles:
Regular stretching increases circulation to your muscles. This reduces stiffness after exercise, improves your performance while training and shortens recovery time.
Relaxation:
Stretching has a calming effect – both physically and psychologically. It can help reduce stress levels and promote mental focus and serenity.
Less back pain, fewer tension headaches and better posture:
Symmetrical stretching promotes better mechanical alignment and posture. This translates to fewer tension-type headaches and less back pain.
Know the difference between dynamic and static stretching!
Dynamic stretching involves slow, controlled movements that lengthen your muscles but, you do not hold the position for prolonged periods. Dynamic stretching is best before you start training – as a warm-up or preparation for your exercise session.
Static stretching is when you hold a specific stretched position in place for 10-30 seconds. This type of stretching is best at the end of your workout, when your muscles are warm. Static stretching is great as a cool-down and helps prevent injury.
Try to include a few minutes of stretching once or twice a week and increase slowly over time.
SLEEP SCIENCE
Do you fall asleep without difficulty?
YES
Excellent. It’s great that you don’t experience any difficulty falling asleep.
NO
Many people have a hard time falling asleep. This might be due to many factors like mental restlessness, feeling physically uncomfortable or as a consequence of food, drink or stimulants like caffeine.
Here are some tips to help you get to sleep a little easier:
Routine: Your body responds to the natural day-night cycle of the Earth, and it is important to have a sleep-wake routine that is stable so that the hormones and neurotransmitters responsible for sleep follow a natural and predictable rhythm. Try to go to bed and wake up at approximately the same time each day.
Environment: Your bedroom should be a space reserved for sleeping. Your brain should associate that space with sleep rather than watching TV, working, checking e-mails or social media. Keep your bedroom at a comfortable (cooler) temperature. Block out ambient light so that your bedroom is dark when you are sleeping.
Exercise: Regular exercise improves sleep quality. Exercise earlier in the day is better, but if you only have time to exercise in the afternoon… try to do high-intensity activities at least 2 hours before you plan to go to bed to allow your body enough time to relax.
Natural light: Having exposure to natural sunlight during the day triggers hormones and chemical messengers in your brain responsible for keeping your body clock working well. 15-20 minutes of sunshine not only helps improve your sleep but will also boost your vitamin D levels (great for healthy bones and teeth, as well as your immune system).
Food & drinks: Some people are sensitive to caffeine (and other stimulants like nicotine). It is best to enjoy your coffee in the morning. Also, be aware that alcohol can influence the sleep cycle so you may not get good-quality restorative sleep after you’ve had alcohol. Try to have a light meal in the evening. Eating a heavy meal, particularly a meal high in carbohydrates, can make you feel uncomfortable and increase potential for reflux. Try to finish your dinner at least 2 hours before retiring to bed.
Power-down before bed: Your body needs time to unwind from the pressures and activities of the day. Before you go to bed, enjoy some calming activities like taking a hot bath or shower, listening to calming music, stretching or meditation, or reading. Try to avoid screens (television, tablets, phones) at least 1 hour before bed and use blue light-blocking spectacles or filters to help promote restful sleep.
Do you wake up during the night and struggle to get back to sleep again?
YES
There are many reasons why you might wake up during the night. Unfortunately, interrupted sleep might result in fatigue, lethargy and impaired cognitive function the next day.
Here are some tips to help you get back to sleep if you do wake up:
Do not check the clock! It makes no difference whether you have 45 minutes or 3 hours before your alarm clock. Staring at the clock will cause anxiety and certainly will not help you initiate sleep again.
If you have not managed to get back to sleep after 15 minutes, get up out of bed and go to another room. Stay in the dark and do something relaxing like meditation or deep breathing exercises.
Ensure your room is dark. Get rid of any lights that might be disturbing your sleep. Cover any LED lights from appliances and ensure your room is comfortable and cool.
Do NOT check your phone or switch on the TV. Exposure to screens will prevent you from getting back to sleep easily.
Do progressive muscle relaxation: Starting from your feet… contract your muscles and hold for a few seconds, then relax. Then contract your calves and relax, do the same for your thighs, glutes and progressively move upwards to relax your whole body, finishing with your neck and shoulders. Take deep, regular breaths while you do the exercise.
NO
Good news. You don’t seem to have trouble getting back to sleep if you wake during the night. Remember, if you wake up more than twice during the night for whatever reason, you may not be getting enough quality sleep to feel rested and function optimally during the day.
To maintain sleep for longer:
Routine: Follow the same routine each night before bed so your body and mind become accustomed to sleeping at the same time and after doing the same activities.
Environment: Your bedroom should be a space reserved for sleeping. Your brain should associate that space with sleep rather than watching TV, working, checking e-mails or social media. Keep your bedroom at a cooler temperature. Minimise ambient light so that your bedroom is dark when you are sleeping.
Exercise: Regular exercise improves sleep quality. Exercising earlier in the day is better, but if you only have time to exercise in the afternoon then do high-intensity activities at least 2 hours before you plan to go to bed to allow your body enough time to relax.
Natural light: Natural sunlight during the day triggers hormones and chemical messengers in your brain responsible for keeping your body clock working well. 15-20 minutes of sunshine helps improve your sleep and boosts vitamin D.
Food & drinks: Some people are sensitive to caffeine (and other stimulants like nicotine). It is best to enjoy your coffee in the morning. Also, be aware that alcohol can influence the sleep cycle so you may not get good-quality sleep after you’ve had alcohol. Also, don’t drink too much in the late evening. If you drink a lot, you may have to wake up to empty your bladder during the night. Try to eat light in the evening. Eating a heavy meal, particularly a meal high in carbohydrates, can make you feel uncomfortable and increase potential for reflux. Try to finish your dinner at least 2 hours before retiring to bed.
Do you refreshed and rested when you wake up in the morning?
YES
Wonderful. If you wake up feeling rested and energized, it is likely you will be more productive during the day. It also means you are likely getting enough sleep.
NO
If you wake up in the morning and feel like you should go back to bed, either you are not getting enough sleep, or your sleep quality is poor.
You might want to keep a sleep journal for a while to see how you could improve your sleep habits.
What is a Sleep Journal?
A sleep journal is a tool you can use to monitor your sleep habits. It can offer insights into whether you are getting enough sleep and whether your sleep is restorative and of good quality.
Here is a list of specifics that you could use to record details of your sleep patterns. Do this for at least one week to see if your weekday nights differ significantly from those on the weekend.
- The time you went to bed. This is not the time you fall asleep, but the time you actually get into bed with the intention of sleeping.
- The time you actually fell asleep. If you have a smart watch, you can retrieve this information quite easily.
- How many times you woke up during the night (that you can recall).
- How long it took each time you were awake during the night, to fall back to sleep again.
- The time you woke up in the morning.
- How you felt on waking up in the morning (exhausted, fatigued, uncomfortable, rested, energized etc).
- Details of any naps you took during the day.
- Food and drink (especially caffeine) you had during the day.
- Any snoring.
You can use this information to identify patterns in routine that affect your sleep and see if you can improve your sleep quality and duration. You can also share this information with your doctor or healthcare provider and see if they have specific advice that may help you.
STRESS MANAGEMENT
How is your concentration?
ONE: I find it easy to focus on tasks I have to do
TWO: I struggle to focus on tasks I have to do
THREE: I can’t focus and find it very difficult to get things done
ONE
Excellent. The ability to concentrate on tasks indicates a good level of cognitive function.
TWO
Difficulty concentrating is a very common complaint and there are many factors that could be responsible from poor sleep to stress to hormone imbalances to side-effects of medications or supplements or even something you ate. If your inability to concentrate is persistent and affecting your ability to perform your tasks at work or at home, please discuss the problem with your doctor or healthcare provider.
If your difficulty with concentration is relatively mild, here are a few tips that may help you improve your productivity:
Eliminate distractions. Set aside a specific time during which you plan to focus on one task only. Turn off Wi-Fi on your phone and switch all your devices to silent so that you minimize the chance for a message or social media notification to interrupt your train of thought.
Make sure your work-space is comfortable, cool and conducive to productivity. It will be far easier to focus in a quiet office space than in your lounge with the TV going and the kids running around.
Take regular breaks. If you know you will need to work on a task for a prolonged period, take breaks every 45-60 minutes or when you feel your concentration starting to drop. Instead of trying to push yourself to continue, take a few minutes and get something to eat or drink, take a walk outside or do a few stretches to refresh your body and mind.
Get regular exercise. We know that people who are physically fit also have better abilities to focus on mental tasks. Activities that require some mental effort as well as physical effort are particularly good. Examples include: technical sports like golf, dancing or step classes that involve choreography, team sports like tennis, soccer or cricket.
Get regular sunshine. Exposure to natural light during the day is excellent for alertness and focus. Even 15 minutes of sunshine can improve your mental agility.
Eat foods that are good for your brain: Healthy fats from oily fish (salmon, mackerel or sardines), avocado, dark chocolate, olive oil and nuts and seeds are great. Whole eggs, blueberries and dark leafy greens are also particularly good for mental acuity. Avoid processed, deep fried and sugary foods as these will make you feel heavy, lethargic and impair your concentration.
Drink your coffee. Caffeine is good for concentration. If you don’t particularly like coffee, then green tea or dark chocolate can offer you a similar boost in attention span.
Take a few deep breaths. Filling your lungs with oxygen can make you feel refreshed and more relaxed. If you’ve been sitting for a long time, you have probably been breathing quite shallowly and oxygen transfer to your blood could be better. By taking a few slow, deep breaths you can increase the oxygen supply to your brain.
THREE
Difficulty concentrating is a very common complaint and there are many factors that could be responsible from poor sleep to stress to hormone imbalances to side-effects of medications or supplements or even something you ate. If your inability to concentrate is persistent and affecting your ability to perform your tasks at work or at home, please discuss the problem with your doctor or healthcare provider.
Here are some tips that you may find helpful to improve your productivity:
Eliminate distractions. Set aside a specific time during which you plan to focus on one task only. Turn off Wi-Fi on your phone and switch all your devices to silent so that you minimize the chance for a message or social media notification to interrupt your train of thought.
Make sure your work-space is comfortable, cool and conducive to productivity. It will be far easier to focus in a quiet office space than in your lounge with the TV going and the kids running around.
Take regular breaks. If you know you will need to work on a task for a prolonged period, take breaks every 45-60 minutes or when you feel your concentration starting to drop. Instead of trying to push yourself to continue, take a few minutes and get something to eat or drink, take a walk outside or do a few stretches to refresh your body and mind.
Get regular exercise. We know that people who are physically fit also have better abilities to focus on mental tasks. Activities that require some mental effort as well as physical effort are particularly good. Examples include: technical sports like golf, dancing or step classes that involve choreography, team sports like tennis, soccer or cricket.
Get regular sunshine. Exposure to natural light during the day is excellent for alertness and focus. Even 15 minutes of sunshine can improve your mental agility.
Eat foods that are good for your brain: Healthy fats from oily fish (salmon, mackerel or sardines), avocado, dark chocolate, olive oil and nuts and seeds are great. Whole eggs, blueberries and dark leafy greens are also particularly good for mental acuity. Avoid processed, deep fried and sugary foods as these will make you feel heavy, lethargic and impair your concentration.
Drink your coffee. Caffeine is good for concentration. If you don’t particularly like coffee, then green tea or dark chocolate can offer you a similar boost in attention span.
Take a few deep breaths. Filling your lungs with oxygen can make you feel refreshed and more relaxed. If you’ve been sitting for a long time, you have probably been breathing quite shallowly and oxygen transfer to your blood could be better. By taking a few slow, deep breaths you can increase the oxygen supply to your brain.
How is your mood?
ONE: I’m generally optimistic about life and my situation
TWO: I often feel unmotivated and dissatisfied with myself and my situation
THREE: I constantly feel low, depressed or anxious
ONE
Did you know that optimists live longer than pessimists? It’s true. Having a positive outlook is associated with better physical and mental health and optimists live up to 8 years longer than their pessimistic peers. So, keep smiling and looking on the bright side.
TWO
We all face difficult situations and encounter stress on a daily basis but the way we interpret and process these challenges has tremendous impact on our well-being (mental and physical). People who have a positive outlook tend to be happier, less anxious and suffer fewer physical health problems than people who see life in a negative light.
In fact, optimists live up to 8 years longer than their pessimistic peers.
Did you know that you can learn to be more optimistic? Using principles of Positive Psychology, you can train your brain to automatically think happier thoughts, which will improve your mood but also have beneficial effects on your immune system, energy levels and overall physical health.
Focus on strengths and good things in your life to optimize how you feel and promote more positive thinking and confidence. Essentially you ‘build what’s strong’ instead of ‘fixing what’s wrong’.
For many people, this approach is more helpful than conventional psychological therapy. Often, psychological symptoms like anxiety and depression will improve more quickly.
Okay, critics argue that you are not developing coping strategies or becoming more resilient by shifting your focus away from your stressors, but if you feel better and more optimistic, perhaps you could tackle those stressors with less difficulty.
Here are 4 practical strategies used in Positive Psychology that you can use to feel happier and more enthusiastic for life:
- 3 Good things: At the end of each day, write down 3 good things that happened to you. This exercise makes you reflect on the positive things that happened in your day and promotes gratitude. We know that gratitude is associated with less depression, anxiety and but also longevity.
- Share good news: If something good has happened to you (even if it’s something small), share this with people close to you. If you spread good news and joy, it will reflect back on you.
- ‘Satisfice’: The word ‘satisfice’ comes from ‘satisfaction’ and ‘suffice’. Most of us seek perfection in what we do, which causes stress. Using the principle of ‘satisfice’, you complete your tasks to a satisfactory level but not to perfection. You will see that you can be more productive, and it will become easier to accept good (if not perfect) results.
- Focus on strengths: Most of us are conditioned to work on our weaknesses. If my handwriting is untidy, the natural assumption is that I should spend time and effort correcting it, but ultimately neat handwriting will not change my effectiveness in my job or life.
Focusing time and effort on strengths rather than shortcomings brings far greater reward. If you have a natural talent and passion for something, then spend more time doing that. It will make you happy and you will feel more accomplished because the outcome will be far more meaningful to you.
THREE
It’s normal to sometimes feel stressed out, anxious or depressed. But if you find yourself constantly struggling with negative emotions, and particularly if you find it difficult to do everything you need to do in your day because of the way you feel, then it is a good idea to reach out to a healthcare professional for advice, support or even medical treatment.
Mental health is as important as physical health. You cannot separate your body and your mind. If your body is not working optimally, your mental health will be affected and if you are struggling with psychological symptoms, your body will suffer too.
Do not be afraid to ask for help.
Do you find it difficult to relax?
YES
You are not alone. Many people find it difficult to unwind because we find ourselves under constant pressure to get things done. Quiet time is considered a waste of time because there are no tangible outputs to taking a nap or meditating.
But research has shown that relaxation lowers blood pressure, protects your heart and blood vessels from damage, reduces inflammation, slows the ageing process, improves the immune system, boosts cognitive function and reduces anxiety. Taking time to rest has the potential to improve productivity and effectiveness so why not consider scheduling time for relaxation in your routine?
Here are a few relaxation techniques to try. It takes a little practice if you are not used to clearing your head of busy thoughts, but you will soon start to feel the positive difference relaxation can have on your body and mind.
Deep breathing:
In the military, recruits are taught ‘tactical breathing’. This technique forces you to focus on your breathing and has the power to decrease both psychological and physical stress.
How it’s done: Take a deep breath in through your nose for four slow counts. Hold your breath for seven counts. Then, breathe out slowly through your mouth for eight counts. Holding your breath and breathing out for longer than you breathe in stimulates the parasympathetic (calming) nervous system and has a counter-effect to stress hormones like adrenalin.
Visualization:
Use your imagination to picture yourself in a calming peaceful place. It could be deep under the ocean surrounded by sea-life, or perhaps you are on top of a high mountain peak enjoying the fresh air and the view, or maybe you see yourself in a rainforest under the mottled shade of dense vegetation. Use all your senses to immerse yourself in the place: What do you see around you? What do you hear? What do you smell? How do you feel? Do you taste anything associated with this place? Make the image as real as possible in your mind and enjoy ‘being there’ for a few moments.
Meditation:
Meditation is a proven way to reduce stress, improve your ability to deal with challenging situations, lower your levels of anxiety and even help manage certain medical conditions like
- Irritable bowel syndrome
- Fibromyalgia
- Age-related memory loss
- Chronic pain disorders
- High blood pressure
- Insomnia
There are two main categories of meditation:
Focused-attention meditation:
An example would be to sit in a quiet place. Close your eyes and focus your attention on a particular word or phrase, preferably something that makes you feel positive and relaxed and resonates with how you are feeling at the time.
Clear your mind of any stray thoughts and keep repeating the word or phrase over and over again. Get into a good steady rhythm of repeating your chosen mantra.
If you get distracted or if you find yourself thinking of something else, no problem… just re-focus your attention to your mantra again.
If you are new to meditation, it may take some time to eliminate distractions fully from your mind but the more you practice, the longer you will be able to continue and the more relaxed you will feel afterwards.
Open-monitoring meditation:
This form of meditation heightens your awareness of yourself and your surroundings. Find a comfortable spot where you feel relaxed to spend some time. Become aware of what you see around you. Enjoy examining the details of things you would ordinarily not notice. Hear the sounds around you. Pay attention to your thoughts. Do not judge what you think, simply observe your thoughts as they come and go. Use all your senses to truly feel present in the moment.
Progressive Muscle Relaxation:
This is a fantastic exercise to use before bed, but you could do it anytime, even while sitting at your desk in the office. It blends mental and physical relaxation which is more effective and powerful as a combination.
Start by sitting or lying in a comfortable position.
You will progressively tense muscle groups in your body, then release allowing the muscles to relax completely, starting with your feet and moving upwards to your face:
First, focus your attention on the muscles in your toes. Flex your toes and hold them in a squeezed tight position for 10 slow counts, then release slowly. Move your awareness up to your ankles and tense the muscles of your ankles. Hold for 10 seconds and release. Repeat with your calf muscles, then your thighs, then your glutes and pelvic floor. Then your abdominal muscles, back, shoulders and neck. Finally, close your mouth and eyes tightly, scrunch your face and hold for 10 seconds, and relax completely.
Progressive muscle relaxation takes about 10 minutes and has been shown to improve concentration, sleep quality and chronic pain.
NO
Excellent.
The ability to relax and calm your mind is a fantastic skill. However, many people feel guilty about taking time out to relax. Remember that leisure time is as important as time spent being ‘productive’. People who meditate or take a nap when they feel they need it are more focused and efficient in their tasks. Continue to enjoy your relaxation time guilt-free.
SOCIAL CONNECTEDNESS
Do you feel you have friends or relatives who you can talk to about private matters?
YES
Wonderful. Did you know that having strong social connections is associated with living longer?
In Okinawa, a region in Japan which is famous for some of the longest-living people in the world, there is tradition known as ‘Moai’. A ‘Moai’ is your social support group. Friends who you have known since childhood, who are there to support you with friendship, advice and even practical day-to-day help. In Japan, these groups are formed in childhood and the members meet at least a few times a week to talk, share life experiences and support each other. This is one of the reasons researchers believe people living in this area live long and healthy lives.
Keep your ‘Moai’ going and enjoy spending time with people who give you energy and fill your life with positivity.
NO
Most people only have 3-4 people in their lives who they could call in the middle of the night in a crisis. Many of us know lots of people on a superficial level, but do not feel comfortable sharing our stressors or personal stories with them. That’s okay, but research has shown that people who enjoy deep and intimate emotional and intellectual relationships with other people enjoy better health, live longer, and suffer less anxiety and depression.
Here are a few tips to help you deepen relationships with close people in your life:
Understand the basis of a close relationship:
Knowing what a close relationship needs to thrive is helpful so you can focus on doing things that nurture that relationship.
- Consistency and predictability: Relationships that stand the test of time are built on a foundation of consistency and predictability. If you are consistent in your communication and interaction and you are predictable in the way you act in the context of your friendship, it is more likely the friendship will last and deepen.
- Availability: Relationships depend on spending time together. If you are prepared to spend time in your friends’ company, sharing experiences and talking, it’s like depositing cash in the relationship bank. As you spend more time together, your investment grows, and you start to enjoy the rewards.
- Responsiveness and good communication skills: As social creatures, our relationships depend on communication. If you respond timeously and use clear communication, it is much easier for people to understand you. If you want to work on deepening relationships, work on improving your communication skills.
- Reliability and reciprocity: Being there when someone needs you is one of the ways to build trust and generate a lasting bond with someone. If you help a friend when they are facing a difficult situation, they will never forget it. And they will be more inclined to do the same for you.
Commit to making your friends feel secure and safe by being available, reliable, predictable, responsive and consistent.
Improve your listening skills:
The most important person in your life is you. The most important person in your friend’s life is your friend. If you learn to really engage with people, make them feel important, listen with 100% attention when they are telling you something, make good eye contact and show that they are important to you with your body language… you will find it much easier to connect on a deeper level.
If you make someone else feel important, heard, and understood, they will be more inclined to open up to you and you will win their trust and loyalty.
Expose a vulnerability:
We all feel intimidated and insecure, especially when meeting new people. Worrying about what other people think of us is as natural as breathing. By accepting and exposing your imperfections, you make people around you feel more comfortable and trusting of you. None of us is perfect and we feel reassured when we see vulnerability in others.
Do you often feel lonely or isolated?
YES
Many people struggle with social isolation. Loneliness has earned the status of a ‘medical diagnosis’ because it is associated with several health conditions like heart disease, depression, stroke, dementia, and diabetes. While social media has increased virtual connectedness, it has reduced the time we spend interacting face-to-face with each other in meaningful and healthful ways.
It is important to find your ‘tribe’.
In Okinawa, a region in Japan which is famous for some of the longest-living people in the world, there is tradition known as ‘Moai’. A ‘Moai’ is your social support group. Friends who you have known for years, who are there to support you with friendship, advice and even practical day-to-day help. In Japan, these groups are formed in childhood and the members meet at least a few times a week to talk, share life experiences and support each other. This is one of the reasons researchers believe people living in this area live long and healthy lives.
Even if you don’t have friends from your childhood, you can find people who share similar interests and spend time getting to know them. Having a close relationship with 2-3 people who you can trust and who would be there for you in an emergency is all you need to increase your life expectancy by up to 8 years! Having a few close friends increases optimism, happiness and reduces stress.
A few tips to make new social connections:
Accept that meeting new people is scary:
Yep, making new friends is hard. We are all afraid of judgment and rejection. But, once you accept that not everyone is your cup of tea, and you are not everyone’s slice of cake, it becomes a little easier to go through the motions of meeting new people. If they don’t like you and you don’t feel any connection… then move on. View each interaction as a potential opportunity to make a new friend, or to learn something from the person or interaction.
Try something new, and meet people along the way
Consider taking up a new hobby or learning a new skill or joining a sports or leisure club. If you have a special interest, why not connect with people who share your passion? It’s much easier to become friends with someone if you start with a foundation of a common interest.
Use your existing network to find new people
We all have connections (family, work colleagues, people we interact with during the normal course of our daily life). Take some time to reflect on who might be a ‘gateway’ person to help you connect with other people. If you have a colleague who knows someone who you would like to meet… don’t be afraid to ask for an introduction.
Get involved in community activities
You will be amazed at how much goes on around you when you become curious about activities in your area. Try searching social media and join a group that celebrates local events so you get updates of activities that you could join. Contact a local charity and perhaps volunteer to help out once or twice a month with their benevolent activities. Even if you don’t meet your new best friend, you will get a serotonin boost from helping others in need.
NO
Social connectedness is one of the most powerful factors that determines longevity. Enjoying quality time with people you love, with whom you share common interests, and who make you feel energized can increase your lifespan by up to 8 years.
If you feel you would like to make some new social connections, here are a few tips:
Try something new, and meet people along the way
Consider taking up a new hobby or learning a new skill or joining a sports or leisure club. If you have a special interest, why not connect with people who share your passion? It’s much easier to become friends with someone if you start with the foundation of a common interest.
Use your existing network to find new people
We all have connections (family, work colleagues, people we interact with during the normal course of our daily life). Take some time to reflect on who might be a ‘gateway’ person to help you connect with other people. If you have a friend or colleague who knows someone you would like to meet… don’t be afraid to ask for an introduction.
Get involved in community activities
You will be amazed at how much goes on around you when you become curious about activities in your area. Try searching social media and join a group that celebrates local events so you get updates of activities that you could join. Contact a local charity and perhaps volunteer to help out once or twice a month with their benevolent activities. Even if you don’t meet your new best friend, you will get a serotonin boost from helping others in need.
How often do you spend leisure time with friends or family?
ONE: Never or hardly ever
TWO: At least once a week
THREE: More than 3 times a week
ONE
Connecting with other people is one of the strongest predictors of health and longevity. People who spend most of their time by themselves tend to experience more health problems than people who are socially active. Spending quality time with loved ones has the power to lengthen your life by up to 8 years!
Of course, there are many reasons why people choose to spend their free time alone: Perhaps you work a busy job and are surrounded by people all day. So, weekends provide much-needed peace and quiet. Or, maybe you enjoy reading or meditating more than meeting up with friends. Quiet time alone is healing and restorative.
However, you might want to reflect on whether you are getting enough time with people who mean a lot to you. It might be a good idea to schedule a time at least once a week to connect with an old friend or call your Mum or take your nephew out for an ice-cream.
TWO
It’s great that you are spending some time with important people in your life. Quality time spent with friends and family is a predictor of health and longevity.
Life is about balance. We all must balance our responsibilities with activities that we enjoy and that give us energy. Spending time with people who stimulate your mind, make you feel good and have your best interests at heart is valuable.
Reflect on your life and your schedule and see whether you could possibly spend more time in the company of family and friends.
THREE
Brilliant. Research shows that connecting with other people is the most important predictor of health and longevity. Continue to nurture your relationships with others and continue to spend time with people who give you energy and inspire you to grow and develop.
POSITIVE PSYCHOLOGY
When faced with a challenge, I focus on:
ONE: The opportunity the challenge brings for growth, learning and accomplishment
TWO: The obstacles I need to overcome to face the challenge
ONE
Fantastic. It seems that you understand the importance of having a ‘Growth Mindset’.
The most reliable predictor of success is not whether you possess a particular skill or talent, but rather your belief that you will be successful. Seeing challenges as opportunities to improve your skills, increase your resilience and better yourself is a super-power.
Remember to reflect on your purpose and your personal development when facing challenges and you will feel empowered and more positive.
TWO
The most reliable predictor of success is not whether you possess a particular skill or talent, but rather your belief that you will be successful at completing a task. When you focus on obstacles and barriers, you may be closing your mind to opportunities for growth and personal development.
It is possible to shift your paradigm and adopt a ‘Growth Mindset’, which will liberate your thinking and allow you to be more creative at finding solutions.
Here are some ways to nurture a ‘Growth Mindset’:
Reinforce your belief in yourself.
Constantly remind yourself that you have the ability to reach your goal. Have a mantra or phrase that you repeat to yourself at least once a day in which you re-affirm your ability to evolve and conquer your challenge.
Own your situation.
You are responsible for your situation and the consequences of your decisions and actions. Own that responsibility. If you don’t like the situation, make the necessary changes to get out of it. Don’t blame others. Don’t blame circumstances. You have the power to shape your current circumstances and mold your future.
Embrace failure.
No-one is born a virtuoso violin player. Success in anything requires time and practice and many mistakes. Accept that you are going to make mistakes. Acknowledge mistakes when they happen. Embrace mistakes as opportunities for learning and growth. And, don’t make the same mistake twice.
Be curious.
Acknowledge that you have gaps in your knowledge and skills. View these gaps as opportunities to learn and develop. Be curious. Constantly ask questions and look for opportunities to increase your knowledge. Connect with people who know more than you do and enjoy learning from them.
Enjoy the ride.
Emphasis on obstacles and results can diminish the value of experience you gain along the way. If things get really tough and you struggle to see the light at the end of the tunnel, shift your focus to what you are learning and the smaller achievements you are making in pursuit of the final goal. Embrace the learning experience and remember to reward yourself for perseverance.
I find it easy to feel grateful even when things don’t go according to plan.
YES
Gratitude, even in the face of difficult circumstances is a sign of maturity and resilience. Gratitude triggers the release of dopamine and serotonin which not only make you feel happier and more relaxed, but actually have a protective effect on the nerve cells in your brain.
Gratitude also has the power to reduce cortisol (the stress hormone) which has some fantastic health benefits like improving sleep, regulating blood sugar and keeping your body in balance.
Continue to express gratitude and carry on seeing the positive despite life’s challenges. Gratitude is good for your mind and your body.
NO
Gratitude is a very powerful emotion that has the potential to change your brain and improve your health.
Gratitude, even in the face of difficult circumstances is a sign of maturity and resilience. Gratitude triggers the release of dopamine and serotonin which not only make you feel happier and more relaxed, but actually have a protective effect on the nerve cells in your brain.
Gratitude also has the power to reduce cortisol (the stress hormone) which has some fantastic health benefits like improving sleep, regulating blood sugar, optimizing muscle metabolism and keeping your body in balance.
We know that gratitude is associated with less depression, anxiety and but also longevity.
Here is an exercise to help you practice gratitude. If you get into the habit of finding things to feel grateful for, you will naturally feel grateful more often.
Three Good Things: At the end of each day, write down 3 good things that happened to you. This exercise makes you reflect on the positive things that happened in your day and promotes the habit of gratitude.
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