How To Switch Off From Technology (And How It Will Benefit Your Wellbeing)

Whether lost, listening to music, keeping in touch with friends or just desperate to Instagram your spaghetti bolognese - your smartphone or device, lightweight and fitting snuggly into your hand like a cashmere glove, is all you need to do... well... anything.

The flip-side of this new-found, much-loved convenience is, of course, addiction.

Raise your hand if you've ever scrolled through Facebook in your pitch-black bedroom until the early hours or rolled over to check your work emails/Instagram/Twitter feed first thing in the morning.

Yeah, we thought as much.

"Phones are such an intrinsic part of everything we do," says Poorna Bell, HuffPost UK Lifestyle editor speaking to HuffPost Live. "But people just don't have boundaries."

Just like any other addiction, being glued to our screens 24/7 isn't without consequences.

We spoke to Dr David Hamilton, author of How Your Mind Can Heal Your Body, to find out the benefits of switching off.

And, for those who love their phone more than their own parents, we've got some easy-to-follow tips on how to get some screen sense.



Benefits Of Switching Off
1) Gives the mind a rest so we're less stressed
Having instant and constant access to news, information, etc, means we rarely give our minds a rest. The mind and body need rest. We're being bombarded with information all day so we need to switch off for the sake of our own health, otherwise there's more likelihood of us getting stressed throughout the day.

2) We get better sleep quality
Sleep quality if affected by what's on our minds.
We absorb so much negative content when we read the news on a smartphone or tablet last thing at night. It affects many people's sleep quality so they end up waking up in the morning not feeling rested and refreshed.

3) It's better for our relationships
Many relationships suffer because we spend so much time online that we talk much less. Many couples even have their smartphones on the table while they are, supposedly, enjoying a romantic meal.Switching off gets us back to connecting with one another face-to-face again.

4) It can make us happier
Social network research shows that the more good quality relationships we have the happier we tend to be/ Many people develop a lot of their relationships online and not face-to-face. Some take pride in the number of 'friends' they have on Facebook, yet the amount of face-to-face time they enjoy with friends declines.
There is no substitute for face-to-face contact. We're wired to benefit from connecting with one another. Face-to-face contact is actually good for the cardiovascular system. Depriving ourselves of this at the expense of being online is not so healthy for us, mentally and physically.


How To Switch Off
1) Just decide
Sometimes just knowing that being switched 'on' all the time is detrimental to our mental and physical health, and also that of our relationships, is a motivating factor for people to just decide to switch off more.

2) Set some rules
It's beneficial in relationships and in families to set some rules. Without boundaries, many people just default into switching on all day and night. Rules can be, 'no phones or tablets at the dinner table', 'no internet in the bedroom', or 'no internet during lunch', for instance.
Sometimes, just these little rules can be a relief because many people just switch on out of boredom, so rather than rest they're bombarding themselves with more information. Rules give us an information break and let us get more from our real downtime. It feels good knowing that when you go to bed, for instance, the day's work is over because that's the rule.

3) Challenge yourself
If you're really up for it, challenge yourself to go one day a week without switching on. It might be hard at first but it will become easier if you keep it up a day a week for few weeks.

You'll then realise that it's actually not that difficult and it feels really good. It feels relaxing. It's like a little holiday - a day off.

http://www.huffingtonpost.co.uk/2013/10/18/screen-sense-how-to-switch-off-technology_n_4120591.html?utm_hp_ref=uk-wellbeing

5 Steps Towards Resilience

The opposite of depression is not happiness, according to Peter Kramer, author of "Against Depression" and "Listening to Prozac," it is resilience: the ability to cope with life’s frustrations without falling apart. Proper treatment doesn’t suppress emotions or dull a person’s ability to feel things deeply. It builds a protective layer -- an emotional resilience -- to safeguard a depressive from becoming overwhelmed and disabled by the difficulties of daily life. Here, then, are five steps toward resilience.


1. Sleep
Sleep is crucial to sanity because sleep disturbances can contribute to, aggravate, and even cause mood disorders and a host of other illnesses. The link between sleep deprivation and psychosis was documented in a 2007 study at Harvard Medical School and the University of California at Berkeley. Using MRI scans, they found that sleep deprivation causes a person to become irrational because the brain can’t put an emotional event in proper perspective and is incapable of making an appropriate response.

2. Diet
My diet has always been an important part of my recovery from depression, but two years ago -- after working with the naturopath and reading Kathleen DesMaison’s "Potatoes Not Prozac" -- I could more competently trace the path from my stomach to my limbic system. Moreover, I recognized with new clarity how directly everything that I put in my mouth affects my mood.

Here are the bad boys: nicotine, caffeine, alcohol, sugar, white flour, and processed food -- you know, what you live on. Here are the good guys: protein; complex starches (whole grains, beans, potatoes); vegetables; vitamins (vitamin B-complex, vitamins C, D, and E, and a multivitamin); minerals (magnesium, calcium, and zinc); and omega-3 fatty acids. I’m religious about stocking up on Omega-3 capsules because leading physicians at Harvard Medical School confirmed the positive effects of this natural, anti-inflammatory molecule on emotional health.

3. Exercise
Studies showed that the depressives who improved with exercise were less likely to relapse after 10 months than those treated successfully with antidepressants, and the participants who continued to exercise beyond four months were half as likely to relapse months later compared to those who did not exercise. Even as little as 20 minutes a week of physical activity can boost mental health. In a new Scottish study, reported in the British Journal of Sports Medicine, 20,000 people were asked about their state of mind and how much physical activity they do in a week. 

Exercise relieves depression in several ways. First, cardiovascular workouts stimulate brain chemicals that foster growth of nerve cells. Second, exercise increases the activity of serotonin and/or norepinephrine. Third, a raised heart rate releases endorphins and a hormone known as ANP, which reduces pain, induces euphoria, and helps control the brain’s response to stress and anxiety. Other added benefits include improved sleep patterns, exposure to natural daylight (if you’re exercising outside), weight loss or maintenance, and psychological aids.

4. Relationships And Community
We are social creatures and are happiest when we are in relationship. One of the clearest findings among happiness research is that we need each other in order to thrive and be happy, that loving relationships are crucial to our well-being. Relationships create a space of safety where we can learn and explore. Belonging to a group or a community gives people a sense of identity. Studies indicate that social involvement can promote health, contribute toward faster recovery from trauma and illness, and lower risk of stress-related health problems and mental illness.

Plenty of evidence indicates that support groups aid the recovery of person struggling with depression and decrease rates of relapse. Another study in 2002, published in the American Journal of Psychiatry, followed a group of more than 100 persons with severe depression who joined online depression support groups. More than 95 percent of them said that their participation in the online support groups helped their symptoms. The Depression Center here at Everyday Health are a great resource.

5. Purpose
The father of positive psychology, Martin Seligman, explains in his book, "Authentic Happiness," that a critical element to happiness exists in using your signature strengths in the service of something you believe is larger than you. After collecting exhaustive questionnaires he found that the most satisfied people were those that had found a way to use their unique combination of strengths and talents to make a difference. Dan Baker, Ph.D., director of the Life Enhancement Program at Canyon Ranch, believes that a sense of purpose -- committing oneself to a noble mission -- and acts of altruism are strong antidotes to depression. And then there’s Gandhi, who wrote: "the best way to find yourself is to lose yourself in the service of others."

http://www.huffingtonpost.com/2013/10/11/how-to-be-resilient_n_4065246.html?utm_hp_ref=gps-for-the-soul&ir=GPS%20for%20the%20Soul

7 Pieces of Fitness Advice We Actually Want to Follow

There are a lot of voices shouting fitness tips from the rooftops, but not a lot of it is advice that we actually want to follow. Take, for example, the popular slogan among some fitness fanatics that says, "Unless you puke, faint, or die, keep going." If one more person tries to tell us we just have to run a marathon or try their favorite CrossFit box or take up barre classes, maybe we will just puke, faint, or die.
And while fitness (and diet, nutrition, sleep—heck, health, for that matter) is incredibly personal, and definitely not "one-size-fits-all," there are some pieces of advice that really might work for most of us (and certainly won't result in blood loss). Here are seven recommendations we find pretty easy to accept.

1. Just Do 20 Minutes
You don't have to be a marathon runner—and thank goodness. Just 20 minutes of daily activity, while not as effective as 40 minutes of exercise, has been shown to lower body weight and fat, increase fitness, and lower potential markers for type 2 diabetes risk.

2. Take Days Off
We're not saying slack off, but... yeah, okay, every once in a while, slack off! There are very good—and very scientific—reasons to take time off from training. Over-exercising can mess with everything from your muscles and joints to your menstrual and sleep cycles. Not to mention you could end up totally burnt out, seriously injured, or frustratingly stalled in your weight-loss efforts.

3. Find A Workout You Love
We repeat: You don't have to be a marathon runner! If there's one surefire way to continue dreading exercise, it's to force yourself to be active in a way that you don't enjoy. If you hate running or swimming or barre class or yoga, stop doing it! Shoparound until you find something you truly enjoy, whether it's CrossFit or Zumba or Pilates or softball or gardening, and then make it a habit.

4. Stop Doing Crunches
Let's settle this one once and for all: Crunches are not the path to six-pack abs. Research shows that we cannot spot reduce fat in the precise areas we'd like to (in this case, the stomach), no matter how many thousands of crunches we do. Not to mention, crunches are unnecessarily taxing on the spine. That doesn't mean ignore your abs: Core strength is essential to balance, stability, and power in your arms and legs. Just try something safer and more efficient, like a plank

5. Caffeinate
If you've been torn by debates over the health effects of caffeine, consider this: That jolt can give your stamina and endurance a boost, "making a long run or ride feel easier," sports dietitian Molly Kimball told SHAPE in an earlier post. Whether you prefer coffee or tea is up to you. Just go easy on the sweeteners, as sugar may negate the pick-me-up from the caffeine.

6. Sleep InIt's a classic conundrum: Both exercise and sleep are crucial, but if you get a lousy night's rest, do you still get up for that a.m. workout you had planned? Research is on our (sleepy) side here: Skimping on sleep to exercise may actually put your health at risk. "If you're short on sleep, you experience higher levels of inflammation and a decrease in the hormones that help you lose fat and stabilize your appetite," Ben Greenfield told HuffPost in February.

Plus, we know from daylight saving time research that losing just one hour of sleep increases your likelihood of dangerous side effects like car accidents, heart attacks, and workplace injuries. Permission granted to stay under the covers and feel good about it

7. Drink Chocolate MilkWe couldn't help but rejoice when we first heard the news that chocolate milk is a pretty solid combination of the carbs and protein your body needs while recovering from a workout. The sweet sip was long maligned for being high in sugar and fat, but recent research gives us permission to feel like a kid again. (In moderation, of course!)

http://www.shape.com/fitness/workouts/7-pieces-fitness-advice-we-actually-want-follow

Your Face Tells The Story When You’ve Had a Bad Night’s Sleep

Humans can detect facial emotions well and use this skill to judge trustworthiness, aggressiveness and competence. New research shows that sleep deprivation affects facial features such as the eyes, mouth and skin, and these features function as cues of sleep loss to other people.

Researchers discovered that the faces of sleep-deprived individuals were perceived as having more hanging eyelids, redder eyes, more swollen eyes and darker circles under the eyes. Sleep deprivation also was associated with paler skin, more wrinkles or fine lines, and more droopy corners of the mouth.

People also looked sadder when sleep-deprived than after normal sleep, and sadness was related to looking fatigued.

“Since faces contain a lot of information on which humans base their interactions with each other, how fatigued a person appears may affect how others behave toward them,” said Tina Sundelin, the lead author and a doctoral student in the department of psychology at Stockholm University.

“This is relevant not only for private social interactions, but also official ones such as with health care professionals and in public safety.” The study, which appears in the journal Sleep, was conducted at the Karolinska Institute in Stockholm, Sweden.

Researchers photographed 10 subjects on two separate occasions: after eight hours of normal sleep and after 31 hours of sleep deprivation. The photographs were taken in the laboratory at 2:30 p.m. on both occasions. Forty participants rated the 20 facial photographs with respect to 10 facial cues, fatigue and sadness.

According to the authors, face perception involves a specialized neuronal network and is one of the most developed visual perceptual skills in humans. 

http://psychcentral.com/news/2013/09/03/your-face-tells-the-story-when-youve-had-a-bad-nights-sleep/59143.html

Simple Ways To Prevent Dementia In Old Age

Currently, an estimated 5.3 million elderly Americans live with Alzheimer's dementia and many more live with other forms of dementia, impairing a person's physical and mental abilities, including Huntington's disease and vascular dementia. Cognitive functioning and behavioral development begin to falter as the damage to brain cells disrupts a person's psyche, says the Alzheimer's Association.

(Photo : Ian MacKenzie) Prevent the risk of developing dementia in old age with six easy ways that will improve your brain health.

According to Alzheimer's Society in the U.K., the number of people with dementia is expected to double because people are living longer. As one downside to having longer lifespans, women have a higher lifetime risk than men of developing Alzheimer's, which may be precipitated by a drop in estrogen, the primary female sex hormone, experienced during menopause.

Gains in average life expectancy are not the sole driver behind the increase in Americans with dementia; other illnesses have been shown to increase risk. If a person has diabetes before the age of 65, their risk for dementia doubles. In a study published in the issue of Neurology, researchers examined the relationship between diabetes as a risk factor for dementia in a group of 1,301 community dwellers 75 years and older in Stockholm, Sweden. They found that diabetes is indeed associated with an increased risk for dementia, especially vascular dementia — when the brain's blood supply is interrupted — in very old people.

Furthermore, the risk for dementia significantly increases when diabetes occurs simultaneously with severe systolic hypertension and cardiovascular disease. "People who know they are at risk of vascular dementia can act to help delay or even prevent symptoms if they eat well, take exercise and don't smoke," Dr. Charles Alessi, an adviser for Public Health England, told the BBC. While there is no known cure to dementia or specific treatment sufferers can follow, there are easy ways to prevent and alleviate symptoms of the disease in old age.

Eat A Mediterranean DietConsuming fruits, vegetables, lean protein, and healthy fats, such as omega-3 fatty acids, can help reduce inflammation of the brain. The rich fatty acid is seen as a dietary intervention to reduce the risk of dementia with regular consumption. In a study published in the journal of the American Academy of Neurology, researchers examined the relationship between the Mediterranean diet and the likelihood of incident cognitive impairment to evaluate race and vascular risk factors. A total of 17,478 individuals with an average age of 64 participated in the study. The study showed that higher consumption of the Mediterranean diet was associated with a lower likelihood of cognitive impairment.

Get 8 Hours Of Sleep
Dementia and sleep are closely associated with one another; the lack of sleep can increase your risk of dementia later in life. Sufferers of the disease tend to have a sleep pattern that is irregular, generally feeling sleepy during the day with difficulty falling asleep for long periods at night, reports the Sleep Health Foundation. The organization that raises awareness of sleep health suggests that dementia sufferers get into sleep and wake patterns that reflect sleep habits prior to diagnosis of the disease, with the help of their loved ones. To get people living with dementia to develop a healthy sleeping pattern, 45-minute naps can vastly improve memory, according to an article by Matthew A. Tucker, PhD and William Fishbein, PhD.

Get Out There and Socialize
Socialization has been been shown to help people sharpen their mental acuity. In a study published in the American Journal of Public Health, researchers followed women who were free of dementia symptoms and at least 78 years old. Over the course of five years of follow-up interviews, there were 268 new dementia cases out of the 2,249 women who began the study.

After analyzing the effects of socialization, researchers found that 80 out of 456 women who did not socialize much, or 18 percent, developed dementia. In contrast, 188 out of 1793 women who confided in a number of friends and family members, or 10 percent, developed dementia. Remaining as an active member in society and socializing with those around you can help improve your cognitive functioning and behavioral development to reduce the risk of dementia even at old age.

http://www.medicaldaily.com/articles/17469/20130716/dementia-alzheimers-prevent-old-age-memory.htm

6 Ways to Keep Your Family Healthy

“Rejoice with your family in the beautiful land of life!” said Albert Einstein. An inspiring exhortation. But before we can fill our homes with smiles, we need to fill our lives with verve and good health. Some simple but essential steps in this direction can help you create a healthy, happy home. Here are some suggestions:

1. Have two apples a day: and I am not talking about ‘Apple’ appliances! The old saying of an apple a day has now changed to two a day. Scientists at Florida University have found that two apples can significantly reduce bad cholesterol, thus protecting you from stroke and heart attack. Get the family to enjoy apples, be it just on their own or in non-sugared cobblers. Make sure they’re organic!

2. Plan your daily meals: it is not always possible or easy, but worth trying to do. Before you go grocery shopping, try to chalk up a health-boosting menu—even a rough one will do—for the coming few days at least. This will help you ditch impulse buys such as cookies and chips, and shop for healthier ingredients and create a more balanced meal plan for the entire family.

3. Don‘t eat late dinners: eating a meal after sunset places a strain on the digestive system. As far as possible, eat together, and eat light at night. Not only will you sleep better, but also avoid putting on weight. Big bonus: shared meals bring you closer and promote emotional harmony.

4. Play! playing together helps you stay together. Besides, riddles, puzzles and brain-sharpening games can help ward off degenerative diseases such as Alzheimer’s.

5. Encourage early bed time: and that is not just for the kids in the family. Sleeping early is perhaps one of the biggest favors you can do for yourself. It helps you wake up refreshed, balances the emotions and promotes good digestion. Stay off those late night TV shows and put away the crime thrillers that lie by your bedside. Create a peace-promoting ambiance in your home post twilight.

6. Talk: Sharing promotes caring. In these days of online networking, it is easy to be distracted and disconnected from those who live with you and love you. It is not uncommon to see children messaging their parents from within the same house! Switch off the Internet, get off the phone, and have a cosy chat. This can go a long way in restoring emotional balance within your home.

http://www.care2.com/greenliving/6-ways-to-keep-your-family-healthy.html