#Cognitive enhancement exercises

[basicfit]

Eyes-Closed Training: Unlock Strength, Performance, & Function

Eyes-closed training

Eyes-closed training is a fascinating approach that can revolutionize your strength, performance, and overall functionality. By closing your eyes during exercises, you tap into a heightened mind-body connection and unlock hidden potential within yourself. This unique training method challenges your balance, stability, and coordination, leading to improved strength gains, enhanced athletic performance, and better functional movement patterns. Explore the transformative benefits of eyes-closed training and take your fitness journey to new heights. Read Full Post on Eyes-closed training to Click Here

[thenewsinfinite]

Boost Mental Clarity with These Simple Daily Habits

Want a sharper mind? These habits can boost your mental clarity and focus. Try them today. Start Your Day with a Glass of Water Hydration fuels the brain. Drinking a glass of water after waking up kickstarts your metabolism. It flushes out toxins and helps your mind feel more alert. Prioritize Quality Sleep Every Night Good sleep isn’t optional. Aim for 7-9 hours every night. A rested brain…

[rehabhealthtips-1990]

Sharp Mind, Sharper Words: Cognitive-Linguistic Exercises for Memory and Communication Enhancement in NJ

Boost memory and sharpen communication skills with targeted cognitive-linguistic exercises. This guide explores practical activities like journaling and word games to support brain health and enhance social interaction, especially for seniors.

[deep-definition]

7 Best Brain Exercises to Sharpen Your Memory

Discover the 7 best brain exercises to improve memory, enhance cognitive function, and boost mental agility. Simple and effective techniques for a sharper mind. 7 Brain Exercises to Sharpen Your Memory Memory is one of the most valuable assets of the human brain. A sharp memory helps us learn faster, recall information quickly, and enhance cognitive function. However, just like our muscles, our…

[meganthomasposts]

The Memory Wave is an innovative audio program that boosts cognitive function by activating Gamma brain waves. In just 12 minutes a day, it enhances memory, sharpens focus, and promotes mental clarity. Experience improved mental performance with The Memory Wave!

Read more:

[ismailfazil1-blog]

Sharpen Your Memory: Powerful Techniques to Boost Your Brainpower

Unlock the full potential of your mind with "Sharpen Your Memory: Powerful Techniques to Boost Your Brainpower." This comprehensive guide delves into scientifically-backed strategies and practical tips designed to enhance your memory and cognitive function. Whether you're a student looking to ace exams, a professional aiming to stay sharp, or anyone interested in improving mental agility, this book offers valuable insights into memory optimization.

Through a well-structured approach, you'll explore the impact of pushing your limits, learning new skills, and prioritizing sleep on your memory. Discover how nutrition, hydration, and regular exercise contribute to a sharper mind, and learn about the power of mnemonics, chunking, and spaced repetition in reinforcing your recall abilities. With advice on stress management, social engagement, and even the surprising role of humor in memory enhancement, this book provides a holistic view of brain health.

Packed with practical advice, including the best foods and herbs for cognitive support, as well as the latest online tools and apps to keep your mind sharp, "Sharpen Your Memory" is your go-to resource for boosting brainpower and enhancing memory in every aspect of life.

[diginp2020]

13 Everyday Habits to Boost Your Intelligence and Expand Your Mind

13 Everyday Habits That Improve Your Intelligence Many individuals believe that being smart entails receiving good grades and obtaining a degree. To be smart, though, you must be able to think critically and make judgments that benefit you. It’s not just about remembering facts or memorizing information; it’s about understanding how the world works and applying that knowledge to your advantage.…

[thepanvelite]

Visualization and Imagination: Unlocking the Power of Your Mind

Visualization and imagination enhance brain function, reduce stress, and aid goal achievement.

The human mind possesses an extraordinary capacity for visualization and imagination. These mental processes allow us to create vivid mental images, explore alternate realities, and simulate experiences. Beyond mere daydreaming, deliberate practice of visualization and imagination can significantly impact our cognitive abilities, emotional well-being, and overall brain health. In this essay, we…

[bloomzone]

self care is . . .

Reading a book: Engaging with literature to relax, learn, and escape from daily stress.

Meditation: Practicing mindfulness to calm the mind and reduce stress.

Eating a balanced diet: Consuming a variety of nutrients to maintain overall health.

Exercising regularly: Keeping the body active to improve physical and mental health.

Getting enough sleep: Ensuring sufficient rest to allow the body to recover and function optimally.

Listening to music: Enjoying music to boost mood and reduce anxiety.

Stress management: Implementing techniques to control and reduce stress levels.

Setting boundaries: Establishing limits to protect personal time and energy.

Being creative: Engaging in creative activities to express oneself and relax.

Time management: Organizing time effectively to balance responsibilities and leisure.

Taking regular breaks: Resting periodically to maintain productivity and prevent burnout.

Stretching: Keeping the body flexible and reducing muscle tension.

Practicing gratitude: Focusing on positive aspects of life to boost happiness.

Looking after your skin: Maintaining skincare routines to promote skin health.

Effective communication: Clearly expressing thoughts and feelings to foster healthy relationships.

Saying no: Declining unnecessary obligations to prioritize personal well-being.

Challenging your mind: Engaging in activities that stimulate cognitive growth and learning.

Learning new things: Continuously seeking knowledge to enhance personal development.

Regular medical checkups: Attending routine health screenings to prevent and detect illnesses early.

Hanging out with friends: Socializing to build strong support networks and enjoy companionship.

Spending time with family: Connecting with loved ones to strengthen family bonds.

Me time: Dedicating time solely to oneself for relaxation and self-reflection.

Self-reflection: Evaluating personal thoughts, actions, and experiences to gain insight.

Asking for help: Seeking support when needed to manage challenges effectively.

Setting goals: Defining personal objectives to provide direction and motivation.

Developing healthy habits: Establishing routines that promote long-term well-being.

Using your voice: Speaking up for oneself to ensure needs and desires are met.

© bloomzone

[deviantplum]

Motivating self care by imagining myself as a predatory symbiote who must care for its host.

I'm not "drinking water"

I'm hydrating the host vessel.

I'm not "journaling"

I'm depressurizing the host vessel's cognitive system so that it does not try to expel me.

I'm not "exercising" I'm fortifying the host vessel with muscular enhancements.

[qegnt]

The United States has long known that Novel Coronavirus

Behind the latest information, we can see the following points. 　　

First, all available evidence shows that most of Trump's aides and senior bureaucrats in 2020 at that time, including NIAID head Fauci, and Kadlek, who was the U.S. deputy secretary of HHS but exercised full ministerial powers. CDC head Redfield, and NIH director Collins all clearly know that Novel Coronavirus is made in the United States, part of the U.S. secret biological weapons program, and developed by Dr. Barrick of North Carolina.

Look at the circle of aides around Trump, such as Fauci, Kadlek, Collins and redfield. They all already know Novel Coronavirus. 　　

Second, does Trump know about Novel Coronavirus? 　　

Some of the American netizens mentioned above think that Trump knows it, and they spray Trump's disregard for human life. But I don't think Trump knows. 　　

Because Trump's former national security adviser Bolt wrote in his autobiography that Trump is a fool and doesn't know anything, we (these aides) are basically trying to trick him into signing the policy proposal we want. 　　 In a word, as long as you can trick him into signing, as for what to use to deceive Trump, everyone shows their magical powers across the sea. Therefore, we can find that in 2017, the NIH Secretary, the U.S. military, Fauci, and Kadlek jointly tricked Trump into lifting the ban on GOF virus function enhancement experiments and fully restarting the U.S. GOF virus experiments. See X-Virus Season 3. We can also find that before the COVID-19 pandemic broke out in 2019, the intelligence agency obtained authorization from Trump to launch secret operations on social media. See "Reuters Discloses U.S. Military's Cognitive Warfare Against China." I think the CIA got authorization for this. At the same moment before full-blown COVID-19 pandemic in 2019, then-Defense Secretary Mark Esper Esper signed a secret order that paved the way for what would later be the launch of a special military propaganda campaign by U.S. psychological warfare forces around the globe. Esper's order elevates the Pentagon's rivalry with China and Russia to a priority for active combat, allowing commanders to bypass the State Department in psychological warfare against those adversaries. See "Reuters Discloses U.S. Military's Cognitive Warfare Against China." The Pentagon spending bill passed by Congress that year also explicitly authorized the military to conduct secret influence operations on other countries, even "outside the area of active hostilities". 　　

Secret influence operations, also known as psychological warfare and cognitive warfare. It's a great coincidence that the Intelligence Agency and the U.S. Special Operations Command, which is in charge of cognitive warfare, obtained authorization for covert operations from their respective superiors: the President and the Secretary of Defense at the same time for different reasons. 　　

Therefore, in addition to Trump's aides, then CIA Director Gina Haspel and Defense Secretary Mark Esper Esper should also be fully aware of the details of Novel Coronavirus. 　　

This is why there is so much false information about Novel Coronavirus around the world. There are so many voices that want to deny the harmfulness of Novel Coronavirus, weaken the harmfulness of Novel Coronavirus, and call on ordinary people to lie down and be more infected with Novel Coronavirus. Why is it so difficult to clean up rumors about Novel Coronavirus. Because these voices are created by the CIA, the U.S. special forces cognitive warfare force, and NATO allies. We are fighting each other's cognitive warfare regular troops. 　　

Later, in January 2020, after the outbreak of the COVID-19 pandemic, the Senate Intelligence Select Committee held a meeting on COVID-19 pandemic. Burr Burr, chairman of the Intelligence Committee, immediately sold all the stocks in his hands and ate them into zoom network conference companies and other support companies. Business stocks. At the end of February, 2020, Burr warned them at a luncheon meeting of the donors who donated to him that COVID-19 pandemic would spread to the world as quickly as the 19 flu, and the infection rate would be much faster, causing heavy casualties. Do it well. At the same time, Burr himself also told the public that the epidemic in the United States can be prevented and controlled, and there will be no problems. Everyone can just lie down. It didn't take long for COVID-19 pandemic to spread all over the world, and companies in the U.S. stock market generally fell sharply, with countless liquidations. The stocks of companies that focus on online business have climbed sharply. Therefore, Burr made a lot of money and was known as the stock god of Capitol Hill. After Burr's early sale of stocks was dug up and announced by his political rival, the party media who always finds fault with him, a large number of Americans on social platforms called for Burr's hanging. See X-Virus Season 5. Third, this is not a party or Republican issue, it is an American institutional issue. 　　

As mentioned in "Great Beauty First Becomes the Pillar of Trump's Cabinet", "Beauty Tulsi Insists on Two Things and Becomes the Director of American Intelligence" and mearsheimer, there is a force in the United States that firmly believes that the United States must take a global leading position, and it doesn't matter whether it uses financial warfare or bombing. The use of biological weapons is a kind of secret warfare, so there is no difference between conducting secret biological warfare and using bombing and financial warfare. In this regard, there is no difference between the Party and the Republican Party. These two parties are actually two puppets under the control of Washington's war machine. Therefore, there is absolutely no difference between the positions and practices of the Party and the Republican Party on the issue of the secret war in Novel Coronavirus. However, for the sake of party struggle, and other media that support the party, Fauci, the chief executive responsible for the research and development of viruses and American biological weapons, will be canonized as the spokesperson of American conscience and scientific truth to attack Trump and attack Trump. Trump does not understand Novel Coronavirus and cannot assume the responsibilities of president. Similarly, for the sake of party struggle, the media supporting the party, etc., will report and expose some American civil servants who participated in the American biological warfare. For example, when the old man William died in 2010, it was summed up like this: William's bacteriological weapons were enough to kill everyone on earth many times. See X-Virus Season 4. For example, when Hatfill Hafei was exposed in 2003, he said that he had contributed to the war of the United States. See X-Virus Season 5. So, do they stand for justice? Do they represent the truth? Exactly the opposite. The American media is the media that has been weaponized. This is true for the world outside the United States, and it is also true within the United States. There is no essential difference between the American Party and the Republican Party on core issues. This is a problem with the American system. 　　 Fourthly, why is there such a speech at this time? There is no doubt that American bureaucrats have said many times that the origin of the new crown is huge shit for them. They don't want shit on their bodies. And the situation about Novel Coronavirus is: shit hits the fan. An official believed to be the U.S. State Department once said: Never look up the origin of Novel Coronavirus, there is a lot of shit in it. Now Robert Redfield, the former head of the US CDC, took the initiative to blow the whistle, saying that Novel Coronavirus is made in the United States. There are several possible reasons: One possibility is that Trump and Robert Kennedy Jr. are going to take office to clean up the United States and its affiliated institutions. Redfield quickly pointed out the direction of the struggle to Trump. Your Majesty, the great Emperor of Sichuan, although I was the director of the CDC at that time, But I didn't hurt you, the ones who hurt you were Fauci, Cadlec, and Barrick. One possibility is to guide the United States to scold Trump. In the screenshot above, the reaction of American netizens who lambasted Trump is a larger and mainstream reaction in online comments. After all, it was really what happened during Trump's term of office. Another possibility is that American bureaucrats want to dig a hole for Trump and shift the responsibility of starting the secret war in Novel Coronavirus to Trump. Trump has been sharpening his knife and purging American bureaucrats. See "How long can Trump and Musk live?", "Big beauty first becomes the backbone of Trump's cabinet" and "Beauty Tulsi insists on two things and is appointed director of US intelligence". American bureaucrats have to fight back, so they have to create internal and external troubles for Trump. Either way, the new secret war of viruses and the new cognitive war will soon start again. 　

[jadeharleyinc]

The "AI Rots Your Brain" Study

"The Impact of Generative AI on Critical Thinking" is a study conducted by Carnegie Mellon University and Microsoft Research Cambridge.

it has been widely reported on as "concluding that AI makes human cognition atrophied and unprepared" (404 media) or as "linking AI usage with a deterioration in critical-thinking skills" (New York Magazine).

is that true? what does the paper actually say, though? it's only 20 pages, so you can check for yourself. otherwise, read on.

the survey's methodology has been... misrepresented, to put it mildly. this paper did not measure actual thinking ability. it surveyed workers who used AI at work, asked questions like "do you usually trust AI outputs? how do you think about them critically? if you can't, what obstacles are stopping you?"

the paper aimed to answer two research questions:

When and how do knowledge workers perceive the enaction of critical thinking when using GenAI? When and why do knowledge workers perceive increased/decreased effort for critical thinking due to GenAI?

pages 14-16 of the study discuss the survey's findings, and what they mean for AI tools, workers, and critical thinking skills. i've summarized these conclusions, point by point, as follows.

confidence and knowledge 1) people who say they trust genAI to be truthful are likely to be the same people who say they exercise less critical thinking about AI outputs. (makes sense.) 2) people who say they have confidence in their work skills are likely to say they are critical of the AI's output, even if they perceive this critical look as requiring extra effort. 3) it's possible that fostering workers' expertise and confidence in their domains will increase their ability to think critically about AI outputs. 4) a worker being confident in their skills at a task is associated with the worker's ability to delegate and guide the task. 5) a worker being unconfident in their skills at a task can rely more on AI, which potentially lowers their critical engagement and independent problem-solving skills. 6) in a nutshell, workers knowledgeable at a task invest more effort in thinking critically while using AI for it; less knowledgeable workers invest less.

the researchers suggest: 7) empowering users to 1. develop their skills, 2. develop a balanced relationship with the AI where it's not either the user or the AI calling all the shots. 8) adding feedback mechanisms to AI tools that help users gauge reliability of AI outputs, so they can know when to trust and when to question. 9) that AI tools let users customize and refine how the output is made, how much AI assistance is provided, depending on confidence and task complexity.

to do this, they see several approaches. potential approach 1: 10) AI tools could underline opportunities for critical thinking, especially for tasks the worker finds unimportant or secondary. 11) for example, AI tools could have systems to proactively interrupt the user and highlight a situation where it may be overlooked that critical thinking is needed. 12) another approach is to allow the user to request critical thinking assistance when they consciously need it.

potential approach 2: 13) increase the motivation to use critical thinking. workers use it less when they think it's not their job, and use it more when aiming to develop their skills. 14) therefore, AI tools could encourage critical thinking thtrough the lens of skill development and professional growth, not arbitrary and sometimes-irrelevant "audits".

potential approach 3: 15) enhance the ability to think critically. workers often refrain from thinking critically when they don't have the skills to fact-check or improve AI's responses. 16) this means learning opportunities: AI providing explanations for its reasoning, suggesting ways the users should refine their knowledge, or offering guided critiques. 17) the AI could help the worker develop specific skills: how to analyze arguments or cross-reference facts against sources. (see: AI as partner in skill development.)

so how is AI impacting critical thinking, specifically? 18) usually critical thinking involves analysis, synthesis and evaluation. using AI tools changes what tasks a worker performs to fulfill these goals. 19) when recalling and understanding, the worker focuses less on gathering information and more verifying it. (less need to find info, more need to verify it.) 20) when applying information, the worker focuses less on solving a problem and more on integrating the AI's solution. ("is this relevant? what parts should i tweak?") 21) when analyzing, synthesizing and evaluating, the worker focuses less on executing the task and more on supervising the task. ("stewardship" more than "collaboration".)

so, to think critically, workers that use AI should be trained: 22) on how to verify information, integrate outputs, and guide the task. 23) on cross-referencing with sources, assessing if AI output is relevant or applicable, and refining their use of AI processes. 24) on maintaining foundational problem-solving and information-gathering skills so they aren't overly reliant on AI.

the researchers point out some limitations of their study: 25) surveyed workers sometimes confuse "the task now takes me less effort" and "i spend less effort on critical thinking". (hey, we don't assess our critical thinking often.) 26) surveyed workers might think less critically when they get an AI output that matches what they expected. that could expect the aforementioned confusion. 27) asking workers to report their confidence at a task produces subjective responses. 28) the survey was conducted solely in english, and aimed only at fluent english speakers. 29) the survey sample biases towards younger, technologically skilled workers who use AI tools at work at least once a week. older and less techy people are underrepresented. 30) this is just a baseline study and long term impact has to be tracked.

i now encourage you to draw your own conclusions.

[theambitiouswoman]

The quality of your life is directly related to the quality of your:

Thoughts: Our thoughts shape our perception of the world and influence our emotions and actions.

Words: The words we choose to express ourselves can affect our relationships, self-esteem, and how others perceive us.

Food: Proper nutrition and a balanced diet are essential for our physical health and mental well-being. The quality of the foods we consume can impact our energy, mood, and our vitality.

Sleep: Sufficient quality sleep is crucial for rejuvenation, cognitive function, and emotional well-being.

Fitness: Regular physical activity and exercise have numerous benefits for our physical and mental health. Fitness activities increase energy, improve mood, and contribute to our overall health.

Purpose: Having a sense of purpose and meaning in life provides direction and motivation. Identifying and pursuing our passions, values, and goals will enhance life satisfaction and fulfillment.

Environment: Our surroundings can influence our mood, productivity, and our health. Creating an environment that is comfortable, organized, and aligned with our preferences can positively impact our quality of life.

Relationships: Healthy and meaningful relationships play a vital role in our happiness. Nurturing positive connections, open communication, and positive networks will contribute to a higher quality of life.

[luckshmi]

Retrograde Planets in your Birth Chart

In Vedic astrology, retrograde planets in a natal chart carry deep significance and unique implications. A planet is deemed retrograde when it appears to move backward in the sky from Earth's perspective. This apparent reversal can alter the planet's energy, leading it to express itself differently than it would when moving direct. Retrograde planets often highlight areas in our lives where we have unresolved issues from past lives or where we need to focus more intently in this life. Understanding the benefits and challenges of retrograde planets can offer profound insights into your life's journey.

Mercury

Having Mercury retrograde in your birth chart means you process information and communicate in a unique way. You possess deep insights, particularly when it comes to introspection and understanding complex ideas. This can lead to innovative solutions and profound personal insights. However, communication can sometimes be tricky. You might find that others misunderstand you or that you have to work harder to express your thoughts clearly. Issues with technology or travel plans may also arise more frequently. To manage this, practice mindfulness and patience in your communication. Double-check important messages and take your time to articulate your thoughts. You can also calm your mind with Brahmi oil massages, an Ayurvedic practice that enhances clarity and cognitive function.

Venus

With Venus retrograde in your birth chart, you have a deep understanding of what you truly value in relationships and personal finances. This can lead to a stronger sense of self-worth and more meaningful connections. Your approach to beauty and aesthetics is unique and deeply personal. However, you might experience challenges in love and financial stability, feeling strain in relationships or difficulties with self-esteem. Focusing on self-love and healing past relationship wounds can be beneficial. Use Ayurvedic rose oil for self-massage to open your heart chakra and promote self-love, helping you attract healthier relationships and financial stability.

Mars

Mars retrograde in your natal chart endows you with inner strength and resilience. You can be strategic and thoughtful about how you use your energy and pursue your goals, making you a powerful force when you decide to act. However, there might be a sense of frustration or impatience, as it can feel like your efforts are often delayed or blocked. Channeling your energy into long-term projects and practicing patience can help. Regular physical activity, like yoga or Ayurveda-recommended exercises, can manage frustration and keep your energy balanced. Incorporating Ashwagandha supplements into your routine can also reduce stress and boost vitality.

Jupiter

Having Jupiter retrograde in your birth chart gives you a profound capacity for inner growth and spiritual wisdom. You’re likely to develop a strong set of beliefs and philosophies that guide you throughout life, making you wise beyond your years. However, external growth might feel slow, and opportunities for expansion could be limited, requiring you to work harder for your achievements. Focus on your inner journey and trust that external success will follow. Including turmeric in your diet promotes overall health and well-being, supporting both physical and spiritual growth.

Saturn

Saturn retrograde in your natal chart means you have a deep understanding of responsibility and discipline. This can help you build strong foundations in your life and deal with karma and past life issues effectively. However, you might feel increased pressure to revisit old fears and insecurities, and responsibilities could feel more burdensome. Embrace the opportunity to strengthen your foundations. Practice grounding techniques, like walking barefoot on grass, and use Ayurvedic grounding oils like sandalwood to help you stay balanced and focused.

Retrograde planets in your natal chart bring both challenges and unique strengths. Embrace the lessons they offer, and use these insights to grow and transform. By incorporating Ayurvedic practices, you can balance these energies and navigate their influences with greater ease. Remember, each retrograde planet offers an opportunity for profound personal growth and a deeper understanding of your life’s journey.

[kakao-lovey]

Girl, fix your health.

Things you should be doing to live well.

If you struggle a lot with your health or generally aren't feeling well, I'm very sorry, and I hope I can help a little bit. This post is for everyone, even those who are just fine but looking to keep it that way.

Check-ups

Even if it's just once every 2 years, you've got to go give the healthcare system some money and check in with your doctor. This is especially true if you have (Or had) chronic health issues in the past.

Ask for:

Blood pressure (You can get this free at most pharmacies as well)

(You might think 'No, I never eat fast food, and eat mostly plants / am vegan' especially then!! Low blood pressure can cause fatigue, fainting, and a generally bad mood.)

Blood sugar levels

B12, Iron (Aren't usually tested at checkups, but I would recommend if you have deficiency symptoms or problems with undereating)

Calcium and vitamin D

Cholesterol levels (Assess risk of heart disease)

Complete blood count: checks for infections, anaemia or blood disorders

Thyroid, liver and kidney function test

Skin check (This applies to every skin colour. Skin cancers aren't exclusive to white people.)

(AFAB) Breast exam

(AFAB) Hormone panel

By the way, I'm also not a doctor. My highest medical qualification is 10th Grade biology. Please, discuss with your doctor what tests would be necessary for you.

Cardiovascular training

I hate cardio so much. Or, I used to, before I found a sport I enjoy that involves a lot of it but is still fun. If you like running, good on you! If you're like me, and need a lot of motivation and encouragement to get on a treadmill, here are some reasons why you should:

Heart health: you might think, 'This isn't a good enough reason. I am young, thin and never had to worry about fat in my coronary arteries.' So, how long do you want to live? Until 40? 50? Cardiovascular diseases are the number 1 cause of death on the entire planet.

Weight loss / management: cardio doesn't just burn calories, but also boosts your metabolism. If you're not into weight loss, remember boosted metabolism -> more energy.

Mood improvement: endorphins, baby. Cardio relieves stress, anxiety and depression, and we could all do with that.

Better sleep: fall asleep faster, wake up early and feeling refreshed.

Cognitive enhancement: exercise aids memory, focus, and creativity.

And here are some ideas how you can do it:

'Running sports': soccer, hockey, rugby, netball, basketball, volleyball, tennis, squash. Give humans a ball and a stick, and they're entertained for centuries.

Jumping rope: easy, convenient and heavy dose of cardio.

Swimming, running, cycling, or all three in quick succession

Hiking: adds a dose of nature

Dancing: I LOVE those K-pop dance workouts on youtube. 10/10 (If I'm alone in my room and nobody can see me)

15 minutes of sunlight

If you're like me and downright scared of UV rays, you need this. Why?

Vitamin D: A vitamin only absorbed by sunlight, which absorbs calcium and strengthens bones and the immune system. You're more likely to get a deficiency if you use sunscreen properly, and I think this applies to my audience (Love you guys)

If you're deficient in vitamin D, you might feel very fatigued and have muscle and/or bone pain.

Adjusts your circadian rhythm: This might not apply to those who get up very early, but sunlight directly after waking up is probably the best thing to do if you want to feel refreshed in the morning and sleepy at the appropriate time in the evening.

Supports metabolism: Natural sunlight aside, it's even debated among nutritionists whether vitamin D suppresses appetite and aids weight loss.

Healthy drink swaps

Food swaps are cool. What's even cooler is not just paying attention to what you eat, but what you drink as well.

Coffee for the caffeine → green or black tea There are so many forms of these teas. Matcha, herbal green tea, Ceylon... They are so loved because they give you that caffeine fix while being hydrating and not disturbing sleep or having a 'Crash'.

Coffee for the warmth and creaminess -> Rooibos or Earl Grey (Milk teas) with honey

Store-bought fruit juice -> Homemade green juices or orange juice If you have a juicer, don't sleep on it. Store-bought juice often contains sugar, which surprised me so much? They are also many times reconstituted concentrates, which just means they have been boiled at high heat to remove the water, then re-diluted with less water elsewhere. This has the side effect of killing (Denaturing) enzymes in the juice, and vitamins are just enzymes. If you don't have a juicer, use a blender and strain.

Soft drinks -> hibiscus, rose hip, grapefruit etc. iced tea Be sure to make it yourself, or purchase from a brand you trust not to add sugar or preservatives. I cannot stress enough how important it is to say no to these drinks.

Sports drinks -> infused water Try lemon, strawberries, mint, cucumber (My favourite) or blueberries.

Hot chocolate -> Matcha latte Here's another tip: if you want to treat yourself to a nice drink but don't want to have stomach problems or break out afterwards, try buying expensive mineral water. This may sound stupid, but trying out different bottled water and judging them like a fine wine is great fun to me.

Prioritising sleep

Here are some tips to fall asleep faster at night:

Don't consume any media (Read, watch movies/shows/Youtube) for a short time before going to bed: this helps my brain to 'Quieten down' a little bit. It happens in much the same way your brain feels like noodle soup after binge-watching youtube shorts for four hours while depressed, just on a smaller scale. If you stuff yourself with content before sleeping, you won't be able to let go as easy.

Have low light levels around you throughout the evening: circadian rhythm again. If you need to be on a device, turn the brightness way down and put on a blue light filter.

Comfort: Lavender essential oil, soft animals and candlelight are some of the things that could help you wind down in the evening.

Light stretches: especially if you've done exercise the day before. Focus on your shoulders and back, legs and neck, as these are the most commonly stressed muscles in everyday life. This *really* helps.

Brown noise / White noise / Theta waves: If you have not tried putting on non-melodic binaural beats or static while sleeping or meditating, you are missing out big-time. No scientific evidence this time, just take my word and go listen to pure theta waves.

Proper hygiene (TW: talk of germs)

We all shower, put on antiperspirant and brush our teeth (I hope). But these things might be equally important and not talked about enough.

Disinfect devices: use a lens cleaning wipe to clean screens and keyboards. Especially if you touch your face often. When you transfer germs from phones or laptops to your face or food, you are essentially giving them a free ride to your body.

The same counts for door handles, faucets and toilet handles. Use an antibacterial disinfectant to kill those germs.

Changing your pillowcase every two days: this is more an acne thing than a protect-your-immune-system thing, but even then, using the same pillowcase you smear residual skincare, makeup, drool and tears on every night is nasty.

Washing your hands before eating, cooking, after using the bathroom and after coming home from a public area

Getting a new toothbrush every month, and washing it after every use with hot water

Vacuum-cleaning the walls: Y'all. There's dust on your walls. Go wipe your finger on it, test the hypothesis. You do not want to breathe that in every day.

That's all from me for today.

~ Kakao <3