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Set a Sleep Schedule A lot of people tend to sleep more during the winter, but more sleep doesn’t necessarily equal better sleep. In fact, sleeping too much can be a sign of poor sleep quality, and it has its own effects on mood. Meanwhile, the consequences of not getting enough sleep include irritability, reduced hormone production, and a likelihood of increased stress. Your kids probably have a set bedtime, but you should, too. For the best sleep possible, everyone should follow a simple but regular bedtime routine that includes winding down and dimming the lights. Consistently going to bed and waking up at the same time every day (yes, even on weekends!) will create better sleep, and morning exposure to light is critical to training your circadian rhythm. If these tips don’t work, it’s time to visit a doctor. If symptoms last for longer than two weeks, the “winter blues” can really be SAD. Treatments, including light therapy and medication, are available for all ages, and should be discussed with a professional. Whether you and your kids need professional care or just a little pick-me-up, winter is much too long to spend feeling sad. Despite the cold and the darkness, everyone can have an enjoyable season with a little help.
also a great time to make up for the sunlight lost during the week. Make sure everyone in your family has a warm coat and boots before venturing outside for a walk or snowball fight. Exercise Regularly Since most people spend more time indoors during the winter, they also tend to get less exercise. However, exercise can reduce symptoms of depression and anxiety, which is even more valuable when you’re feeling down. You can encourage your kids to get in some activity and also use their need for exercise as motivation to get your own.
Because of the sunlight exposure, engaging in activities outdoors is best. You could try ice skating, hockey, or hiking. (Shoveling snow is also great exercise, if you’re looking for
an excuse to enlist your kids.) But plenty of indoor options exist too! Take your kids to a trampoline park or indoor basketball court or pool. Dance and martial arts are great activities to keep kids moving, and video games that require movement can trick them (and you) into getting a workout without even realizing it.
6 Scientifically Proven Ways to Boost Your Brain Power Is Neuroplasticity the Secret to Success?
Neuroplasticity is the brain’s ability to change and adapt throughout your life, forming new connections that can have a direct impact on your energy, productivity, focus, creativity, motivation, and much more. Your brain can expand and grow even after an injury. That’s why many entrepreneurs are saying the same thing: One of the smartest ways to invest in your business is to devote resources to your most important asset — your brain. But how do you keep your brain active, healthy, and functioning at a high level? Param Dedhia, MD, says six key areas are involved: sleep, exercise, joy, nutrition, internal medicine, and inflammation. All of these factors work independently, but together, they can promote neuroplasticity, which is why they all require equal attention. Everyone wants to stay engaged with the world around them, but you can’t do that without sleep. In fact, research published by the journal PLOS One discovered that getting six or fewer hours of sleep was associated with memory and executive function
problems, i.e. problem-solving, planning, and execution. So, make sure you get enough sleep before tackling your day.
Exercise is crucial because, according to brain plasticity researchers at IOS Press, exercise “alters the synaptic structure and function in various brain regions,” promoting brain growth and even delaying the onset of Alzheimer’s disease. Promoting growth can also be as simple (or as difficult) as focusing our attention on thoughts that bring us joy. Gratitude promotes very different brain activity than negativity, anger, or bitterness, and studies on gratitude show that the positive effects can be lifelong. Nutrition can’t be understated either, since it can assist your body in maintaining health and fighting inflammation. The brain uses about 20% of the body’s calories, and eating plenty of omega-3 fatty acids can strengthen brain cells, while antioxidants reduce cellular stress and inflammation, which are linked to brain aging and neurodegenerative disorders like Alzheimer’s disease. With the right habits, you can keep your brain healthy for many decades to come. You might even grow in entirely new and unexpected ways.
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