Raphael Stevens

More stories

  • 163 Shares

    in lifestyle and culture

    Eid Al Adha 2023: UAE residents to potentially have a six-day long weekend

    Life

    by Ruman Baig
    42 mins ago

    Dealing with holiday blues after the Eid Al-Fitr weekend? Fret not, the next long break is just around the corner.
    According to UAE’s official calendar of public holidays, the next potential holiday will fall on the Day of Arafah and Eid Al Adha. As per the Islamic calendar, it will fall between Zul Hijjah 9 to 12, resulting in a four-day long break. But since these dates are chalked right before the weekend, residents of UAE might just enjoy a hefty break of six days.
    Based on Astronomy expert Ibrahim Al Jarwan’s video, the Islamic month of Zul Hijjah will begin on Monday, June 19. Which means, Eid Al Adha will most likely be on Wednesday, June 28. The Day of Arafah falls a day prior and will be potentially observed on Tuesday, June 27.
    Keeping all the significant dates in mind, the Eid Al Adha break in UAE might begin from Tuesday, June 27  to Friday, June 30 — the weekend addition will extend the holiday by two extra days.
    Although, just like every other Islamic holiday, the confirmation of this depends on the moon-sighting.
    Now that you have a head start, plan your next vacation accordingly. To make the rest of your year hassle-free here is the complete list of remaining holidays for the year 2023.
    Arafat Day: June 27Eid al Adha: June 28, 29, 30Islamic New Year: July 19The Prophet Muhammad’s (PBUH) birthday: September 27Commemoration Day: December 1National Day: December 2, 3
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Image: Instagram More

  • 150 Shares

    in health and weelbeing

    6 Green Flags Your Body Is on the Path to Optimal Health

    Whether it comes to a romantic partner or an interview, we often can spot red flags from a mile away, but we could all afford to put a spotlight on the green ones too. You know, the signs that give you the thumbs up that you’re heading in the right direction with your health, relationships, career, or all of the above. While we can more easily identify growth in our relationships and work, it’s not as black and white gauging our progress with our wellness (health is way more than just the number on the scale or pants size, after all). The good news is there are some general clues the body tells us that indicate good health (consider them gold stars). Ahead, we’ve rounded up some of the green flags that prove you’re becoming the healthiest version of yourself. BTW, these aren’t the only green flags; we all have unique bodies and paths toward greater well-being, but these green flags can serve as a starting point. 

    1. You wake up feeling refreshed
    There’s nothing like waking up bright-eyed and bushy-tailed, ready to take on the day. And thanks to you falling asleep in under 30 minutes and sleeping solidly straight through the night without waking up more than once, feeling rested, restored, and energized upon waking up in the AM is the norm for you. Plus, you know better than to hit the hay and wake up at inconsistent times, get trapped in the hamster wheel of TikToks close to bedtime, sip on an espresso after 2 p.m. (yes, you also skip your favorite nightcap in the name of a good snooze), or keep your bedroom warmer than 72 degrees. Because PSA: Sleep is essential for our bodies and minds to release toxins and recharge, and when we have consistent nights of blissful Zzzs, we reap the benefits of better brain function, improved emotional regulation, a healthy immune system and weight, and decreased risk of developing chronic diseases. 

    2. You have consistent energy throughout the day
    Repeatedly throwing back one cup of coffee after the next ’til you’ve lost count to get you through the work day: You’ve been there, done that. But as you’re healing your body, you’ve bid adieu to needing a cat nap or your afternoon caffeine pick-me-up just to function. Instead, you’ve picked up a workout routine that you enjoy and stick to, you nosh on whole, nutritious foods (most of the time), and you meditate, journal, and call your sister and BFF on the reg to tame any stress. The best part? You have the physical and mental energy to do the things you want to do. You crush your workouts (heavier weights, who dis?), you’re able to check off a work project without any distractions (bye, bye, brain fog!), and you let the little things slide (a 20-minute wait at the doctor’s office? no biggie). Afternoon slump, who? 

    3. You have regular and healthy bowel movements
    Real talk: Your bowel movement schedule (or lack thereof) is a window into your gut health. Sure, you may have struggled with digestive drama in the past (looking at you, stomach pain, bloating, and constipation), but out with the old habits, in with the new. You’ve prioritized staying hydrated (you aim for about 11.5 cups (2.7 liters) of fluids a day) and stick with foods rich in antioxidants, antimicrobials, prebiotic fiber, and resistant starch. You stocked your kitchen with eats like asparagus, spinach, berries, sweet potatoes, oats, barley, legumes, and fruit to help fight inflammation and support a healthy gut microbiome. 
    The result? Your bowel function is normal, AKA they are soft but solid, are easily passed, and happen regularly (at least once a day). The previous pain and bloating? Gone. And because you’re thorough AF, you keep a food journal so that in the event that abdominal pain, excessive bloating, or diarrhea rear their ugly heads after eating certain foods, you can pinpoint the culprit(s). Your new MO: Happy gut, happy life. 

    4. If you menstruate, you have regular cycles
    If there’s one telltale sign you’re in good health, it’s having Aunt Flo visit consistently with minimal symptoms (read: your hormones are healthy). You know this to be true since you were once all too familiar with the symptoms of a hormonal imbalance (such as irregular periods, weight gain, fatigue, PMS, low libido). But you took matters into your own hands when you healed your hormones naturally by syncing to your cycle (otherwise known as the Cycle Syncing Method ®)—adjusting your eating, exercising, and lifestyle habits according to the phase you’re in. For example, during your menstrual phase, you swap your HIIT workouts for walking and Pilates. Bonus points: You’ve noticed that cycle syncing not only keeps your cycle consistent, but it also helps you burn more fat and build more muscle, while encouraging you to reconnect with your body.

    5. Your mood is noticeably better
    Let’s face it: Life isn’t all sunshine and rainbows, but because you’ve made it a point to carve out time for self-care, mindfulness, and connecting with others, you’re not in a constant funk, you don’t feel stressed out 24/7, and you feel happier overall. Whether it’s gratitude journaling, catching up with old friends over coffee, weight lifting, attending therapy, or setting social media boundaries, you notice a difference in how you handle stress and your overall mood. However, when you find yourself in a season of hardship, you feel and process all emotions without judgment, practice self-compassion, and remind yourself everything is temporary–including hard times.

    6. You have clearer skin
    J.Lo’s got nothing on you and your dewy, sun-kissed glow. That’s right: your breakouts, eczema, and rashes are a thing of the past, your complexion is even-toned, and there’s no denying your skin is hydrated and supple. The skin is a great indicator of your overall health (it’s the body’s largest organ, FYI), so you listened to what it was telling you. Your skin glow-up didn’t happen overnight, of course—it took months of nourishing your body with antioxidant and omega-3-rich superfoods (there’s no denying the gut-skin connection). Plus, it doesn’t hurt that you have green flag #1 down to a science (beauty sleep is a real thing).

    6 Green Flags You’re Becoming Your Best Self More

  • 138 Shares

    in health and weelbeing

    20 Science-Backed Ways To Hack Your Happiness Hormones for Better Mood

    When you think of being happy, you probably have a list of special memories, certain people (including four-legged BFFs), or simple pleasures (think: sipping on a good cup of coffee, cozying up to a page-turner) that comes to mind. But news flash: The state of your happiness and the emotions that come along with it is actually biological. The feeling of happiness is the result of four neurochemicals and hormones in your brain: dopamine, oxytocin, serotonin, and endorphins. In other words, you can hack your happy brain chemicals for a better mood. Read on to learn the role each of the four happiness hormones plays in our fulfillment and how to (naturally) give them a leg up on their mood-boosting power. This way to happiness…
     
    Endorphins
    Originated from the words “endogenous,” AKA within the body, and “morphine,” an opioid pain reliever, think of endorphins as your body’s innate aspirin or painkiller. As chemical messengers in the body, endorphins are produced to help relieve pain and reduce stress on the body, allowing it to experience pleasure.
     
    How to increase endorphin levels:
    1. Exercise: One surefire way to get those endorphins going is getting your heart pumping. The best part? You don’t have to get after a grueling workout to get the most bang for your buck from endorphins. Hit the streets or tread for a brisk walk, try a lazy girl workout, or do a quick Tabata sesh.
    2. Have a bite of dark chocolate: If you ever needed a good excuse to give into your sweet treat craving, consider this it. Some studies have shown that nibbling on chocolate causes the brain to release endorphins. 
    3. LOL: No joke—laughing does your mind and body good. From a chuckle to laughing so hard you cry, laughter really is the best medicine. Start a folder of funny videos to have handy on your phone (dog ones are the best, IMO), cue up your favorite comedy or TV show, prioritize time with loved ones who deliver on the pick-me-ups. 
    4. Try aromatherapy: Essential oils have been touted for helping everything from anxiety to sleep to headaches. It turns out they can contribute to our contentment, too. According to a 2012 study, lavender aromatherapy seems to help relieve anxiety by releasing endorphins, and a 2017 study suggests euphoric essential oil aromas (think: lavender and vanilla) can lead to endorphin release.
    5. Get busy: The euphoric high you feel from reaching the big “O?” You have endorphins to thank for it (FYI, they’re released when you have sex). So whether you engage in self-pleasure or sex with a partner, say hello to an improved mood and relaxation (but you already knew that). 
     
    Serotonin
    Both a hormone and neurotransmitter that relays messages between nerve cells in the brain and throughout your body, serotonin has a hand in body functions such as mood, sleep, digestion, and sexual desire. Lack of enough serotonin is believed to be linked to  depression, anxiety, and other health conditions.

    How to increase serotonin levels:
    6. Get more sunlight: It turns out the sun does more for you than just leave your skin with a sun-kissed glow. Exposure to sunlight cues areas in the retina to trigger the brain’s release of serotonin. The result? Enhanced mood, better focus, and a feeling of calmness. Whether you head outdoors for a workout, lay out in the sun, or spend time in nature, you can expect to reap the happiness benefits. 
    7. Reach for tryptophan-heavy foods: While there aren’t any direct food sources of serotonin (if only), there’s tryptophan, an amino acid that’s converted to serotonin in your brain and found primarily in high-protein foods, including turkey and salmon. Hot tip: Pair your tryptophan-rich foods with carbohydrates to help more tryptophan make it to your brain.
    8. Take supplements: Speaking of tryptophan, adding some high-quality dietary supplements to your regimen may help stimulate the production and release of serotonin by increasing the amino acid. Think: tryptophan, St. John’s wort, or probiotics. But before you consume any supplement, check with your doctor. 
    9. Partake in activities that reduce stress: There’s no sugar-coating it: Chronic stress can cause low serotonin levels. So rely on your stress-relieving go-tos—be it journaling, yoga, therapy—even before the tension strikes. Bottom line: Chill vibes only. 
    10. Try massage therapy: PSA: A one-hour massage lowers cortisol in your body while also releasing serotonin (consider it an hour-long hug). By lowering cortisol and increasing serotonin, you’re fostering your body’s ability to repel pain, anxiety, and feelings of sadness. As if you needed convincing to be treated to a massage, you can’t go wrong with getting a professional treatment or DIY-ing a lymphatic drainage massage at home. 
     
    Dopamine
    Dopamine, a neurotransmitter made in your brain, stars as the “reward center” and orchestrates memory, movement, motivation, mood, attention, and more. When you experience pleasure—food, sex, check off a to-do—your brain releases dopamine in large amounts, creating oh-so-good feelings, which motivate you to repeat a specific behavior.

    How to increase dopamine levels:
    11. Carry out acts of kindness: When you volunteer your time or do something good for others, there’s no denying the feel-good sensation you get (hi there, dopamine boost!). So sign up for a shift at your local food bank, pick up groceries for an elderly neighbor, or pay a compliment to a stranger. 
    12. Load up on protein: Dopamine is produced from the amino acids tyrosine and phenylalanine, and studies show that increasing their amounts in your diet can increase dopamine levels in the brain. Lucky for us, they’re both found in protein-rich foods, like chicken, turkey, beef, eggs, and beans.
    13. Get enough Zzzs: We all can attest to the consequences of a night of tossing and turning (irritability, anxiety, and difficulty focusing, just to name a few). On the flip side, prioritizing consistent, high-quality sleep may help regulate your body’s natural dopamine rhythms and provide alertness during the day. The formula for a sound slumber? Establish a wind-down routine, follow a consistent sleep schedule, incorporate movement in your day, and keep your sleeping environment cool.
    14. Meditate: New research has found that the improved mental and physical health benefits that meditation brings may be thanks to increased dopamine levels in the brain. One study in particular found a 65% increase in dopamine production in its participants after meditating for one hour, compared with resting quietly.
    15. Try something new: Novel experiences prompt the rush of dopamine, which in turn leads to the creation of new neurons and new neural connections (read: the process of learning). It can be as simple as taking a new route on your daily walk or picking up a new hobby (join a book club, anyone?)

    Oxytocin 
    Known as the love, cuddle, or bonding hormone, oxytocin plays an important part in human bonding. It’s released during childbirth and breastfeeding, forging a bond between mama and baby. When we fall in love, cuddle, kiss, or have sex, we encourage oxytocin production, thereby positively impacting our mood and emotions.
     
    How to increase oxytocin levels:
    16. Prioritize social connection: Can you feel the love? Your answer should be an astounding “yes” if you get a daily dose of fostering positive relationships. Spending time with loved ones fills your oxytocin cup as it can help you feel more connected and socially supported, not to mention less alone in the world. 
    17. Play tunes: We listen to music to lift our spirits, improve our focus, and motivate us through a workout, so it should come as no surprise that the act also releases oxytocin. One study inferred that 20 open-heart surgery patients who listened to music while on bed rest had higher levels of oxytocin and felt more relaxed compared to patients who didn’t listen to music.
    18. Pet a dog: Dogs are a “man’s best friend,” and for good reason. Research suggests that when dogs and humans interact with each other in a positive way (i.e. cuddling), both parties experience a surge in oxytocin. Enter: all the warm fuzzies.
    19. Hug it out: If you’re not a hugger, FOMO applies. Embrace hugging, hand-holding, and cuddling to give your oxytocin levels some love. Not convinced? A study found that the perks of oxytocin were strongest in women who had better relationships and more frequent hugs with their romantic partner. Just how many hugs do we need daily to reap the benefits? According to family therapist Virginia Satir, “We need four hugs a day for survival. We need eight hugs a day for maintenance. We need 12 hugs a day for growth.”
    20. Share food: From your childhood days splitting your PB&J sandwich with a classmate to cooking dinner with your besties as an adult, you’re creating bonds and spurring on oxytocin release. Be the hostess with the mostest and put on dinner parties, set cooking date nights with your S.O., and make your work lunch outings family-style.
     

    8 Secrets From America’s Leading Neuroscientist More

  • 100 Shares

    in lifestyle and culture

    Zendaya takes over Coachella as a surprise performer

    Life

    by Ruman Baig
    3 hours ago

    Zendaya is not a jack of all trades, she is pretty much a master of everything she does. Case in point: The Euphoria star joined artist Labrinth on stage as they performed popoular tracks from the show at the Coachella music festival.
    The Emmy-winning actor, who is also a singer, hasn’t performed live for almost six years. This was until she broke the internet over the weekend, by singing not just one but two tracks (All For Us andI’m Tired) from the crowd-favourite HBO show.

    “Thank you all for welcoming me back on that stage with open arms. It’s been a very long time, so I appreciate it. I have never heard screaming like that in my entire life. As soon as I turned the corner, I couldn’t hear anything.” The Dune star acknowledged her fans and their heartfelt response to her performance in a series of Instagram stories. She also thanked Labrinth for making this iconic moment happen in the eleventh hour. “Thank you to Lab for inviting me and making all this happen so last minute.”
    Fun fact: Zendaya isn’t just the soul of Euphoria as Rue, but she also plays a poignant part in making the music for this infamous series. Apart from originally singing All For Us, she has also co-written Still Don’t Know My Name, alongside Labrinth and Muzhda Zemar-McKenzie.
    Taking a 360° pivot from her style on the show, Zendaya wore a flirty pink mini dress on a white tank top and clubbed it with a pair of thigh-high boots.
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images:Instagram  More

  • 138 Shares

    in lifestyle and culture

    8 incredible women share what small things elevate their own lives

    Lifestyle

    by Team Emirates Woman
    2 hours ago

    Words by Sarah Joseph & Camille Macawaili 
    We ask some of the most incredible women we know, what small things elevate their own lives and how they uplift all the women they’re surrounded with.

    Zoya SakrFounder of The Flower Society

    What small things elevate your life?
    Spending time with my family and friends elevates my life morally and emotionally, listening to my kids, advising them, discussing my worries, my plans, and things that give me drive in life and taking the opinions of my loved ones elevates me.
    How do you elevate the lives of people around you?
    I love taking care of my family, making my mom happy means the world to me, we just came back from an escape in the Maldives for her 80th birthday, and spending full days with my family brings joy to everyone. Being there for family, colleagues and friends elevate their lives, time is the most precious thing you can offer them.
    Amna Mohammad KarmostajiFashion designer & founder of Elna Line

    What small things elevate your life?
    Every morning, I make it a priority to start my day with a fresh and optimistic mindset. I believe in clearing my mind of negative thoughts and accepting what I cannot change and so my social circle consists of individuals who bring positivity, happiness, and joy into my life. I am a firm believer in setting personal and professional goals, and I find immense pleasure and satisfaction in achieving them. I am also a believer in constant growth and development, both mentally and physically, and I strive to learn new skills and acquire knowledge by surrounding myself with individuals who have similar aspirations and goals. Doing so motivates me and offers fresh perspectives and inspiration. It is a fantastic way to grow and share ideas with like-minded individuals. In my free time, I engage in activities that bring me pure joy, such as practicing yoga, going on beach trips, spending girls’ nights with my closest friends, and exploring new places.
    How do you elevate the lives of people around you?
    I always strive to maintain a positive outlook, as I believe that positivity is infectious. Leading by example is also a principle that I adhere to and make a point of keeping my promises and showing that I am committed through my actions. This builds a strong foundation of trust and loyalty, which is crucial when building and maintaining relationships. My loved ones know that they can always count on me, no matter how trivial their problems may seem as having a support system is essential. While it’s easy to celebrate success, true friends are the ones who stand by you during your lows and lift you up when you’re feeling- ing down. Small acts of kindness can go a long way, and I try to make it a habit to give compliments to my colleagues, peers, and friends as little reminders of their worth. As part of the Elnaline brand, we have always been involved in social causes to uplift and support women. I feel privileged to be in a position to positively impact the lives of those around me through small gestures. Over the years, I’ve learned that it’s the little thoughtful things that people remember and appreciate the most.
    Nayla Al KhajaFirst Female Film Writer, Director and Producer in the UAE

    What small things elevate your life?
    Welcoming my children with open arms every day after school invigorates my life with joy and purpose. Strolling through our lovely neighbourhood in the morning while chatting with my dear brother uplifts my spirits and sets a positive tone for the day. Receiving an unexpected “I love you” message from my beloved husband fills my soul with an elevated sense of love and contentment.
    How do you elevate the lives of those around you?
    My mission is to uplift and inspire those in my circle by sparking innovative ideas and collaborating to bring them to fruition. Sharing delicious meals and performing small acts of kindness are just a few of the ways I seek to elevate those around me. However, I believe that the most powerful tool for elevating the human spirit is laughter, which has the ability to heal, connect, and transform lives.
    Nadine KansoFounder of Jewellery Brand Bil Arabi

    What small things elevate your life?
    I think what elevates my life is my need for human interaction. I love to socialise, meeting new people and learning about new things truly inspires me and allows me to foster my personal growth and development. I love to be surrounded by positive and loving energy. That, I believe really elevates life! Having a support system builds resilience. When we choose to surround ourselves with positive and loving people, we open ourselves up to a world of possibilities and potential. It all starts with the energy that we choose to bring into our lives. I thrive on what adds value to me and allows me to grow.
    How do you elevate the lives of people around you?
    In return, I elevate the lives of those around me by making sure to be there for them when they need me, always trying to offer all the love and support I have. Giving love and support to those around us is one of the most powerful ways to make a positive impact. When we take the time to show kindness and compassion to others, we not only elevate their lives but also enrich our own.
    Honayda SeradiFashion Designer

    What small things elevate your life?
    Any positive gesture elevates my life. And it is indeed the smallest things that elevate it. Like waking up to a shining sunrise, listening to music, dancing, seeing people happy, doing sports, and accepting life as it is! But also whatever nourishes my soul. I long for adventures, discovering new cultures and visiting heritage sites. Every trip brings inspiration and elevates my mind.
    How do you elevate the lives of those around you?
    From a philanthropist perspective, I thrive to always make an actual positive change in the lives of those in need. Whether through my activities with the children of AlOula NPO, or the craftswomen of Alwaleed Philanthropies. I believe myself to be lucky, to be able to impact other people’s lives positively through my brand, specifically women, as well as the young talents of the Kingdom who I accompany as a mentor through my role with the Saudi 100 brands programme and King Abdul Aziz University.
    Arwa AlKadiFashion Designer
    What small things elevate your life?
    A good cup of coffee in the morning, writing three things I’m grateful for everyday, exercising, focusing on my spirituality and spending quality time with family and friends. Working in a creative industry with like-minded people also really inspires me.
    How do you elevate the lives of people around you?
    My relationships are important to me, whether that’s family, friends or colleagues. I try to be there for the people around me, support them in what they need and lift them up.
    Sophie Bille BraheJewellery Designer

    What small things elevate your life?
    The colour of the sky, a walk with my dog, a drawing from my daughter. I try to remain sensitive to all the beautiful things surrounding me.
    How do you elevate the lives of people around you?
    Taking care of the people around me is the most important thing I can do. I want to be as present as I can for them. I try to see people where they are and meet them at that exact moment. It can be difficult, but it is so important. Time is so scarce, so giving your time to others is the best gift you can give. I try my best to be there for the ones I love, to gather them around the table to share as much as can be.

    April’s – The Elevate Issue – Download Now 
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied More

  • 75 Shares

    in lifestyle and culture

    The Ned Doha redefines elevated luxury

    Lifestyle

    by Amy Sessions
    1 hour ago

    Founded in 2017, The Ned originated in London in the former Midland Bank headquarters, designed by Sir Edwin ‘Ned’ Lutyens in 1924, and opened its second location, The Ned NoMad, in the renowned 1903 Johnston building in New York City in 2022.
    This third Ned location is set over five floors in the former site of the Ministry of Interior, overlooking the Arabian Gulf and Doha’s skyline, and features 90 bedrooms and suites, seven public restaurants, a pool and club lounge, a health club with spa, salon, and fitness centre, and a new 775sqm (8,350sq ft) event space for large-scale conferences, events, and receptions.
    “Five years after launching The Ned in London, we are excited to open in Doha. We are really excited to occupy one of the city’s most architecturally significant buildings, comprising of a hotel, multiple restaurants and its own private members’ club” said Gareth Banner, Group Managing Director, The Ned. “We look forward to providing our guests and members with a distinct experience, welcoming them to stay, connect, eat and have a good time.”
    The Stay
    Originally designed in the 1960s by Lebanese architect William Sednaoui, the unique brutalist style building has been redesigned by David Chipperfield Architects Berlin with interiors by Soho House Design. Since the property is one of the most historically important in the destination, all renovations and design touch points were implemented in line with Qatar’s noble mission to preserve, modernise, and repurpose its significant buildings.
    The Dining
    The Ned Doha offers seven restaurants open to all. Situated in the centre of the hotel, Cecconi’s serves Northern Italian classics from hand-made pastas and wood-fired pizzas to Venetian-inspired seafood dishes, with an open kitchen, and a centered, walk-aroundbar with high-back seating serving cocktailsand an international wine selection. Kaia serves Pan-Asian cuisine, with signature dishes from Southeast Asia and Hawaii including sushi, poke bowls, and mains slowcooked on a robata grill, served in a space with a marble-topped counter, jade-green cushioned seating, and bulbous chandeliers.
    The Wellness
    Situated on the top floor with panoramic views of the city is Ned’s Club Spa, offering members and hotel guests a menu of treatments using skincare brands such as Cowshed, as well as sauna, steam room, and traditional Hammam. The health club is also home to Ned’s Club Gym, a fitness and studio space with state-of-the-art equipment, a wide range of classes ranging from Zumba to kickboxing, and a separate, private gym space for women.

    April’s – The Elevate Issue – Download Now– For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied More

  • 113 Shares

    in health and weelbeing

    Revolutionizing Brain Health: 8 Secrets From America’s Leading Neuroscientist

    Some people obsess over celebrities, and others swoon over athletes or politicians, but I geek out over health professionals like Dr. Daniel Amen. As the author of 10 New York Times bestsellers, a top psychiatrist, and the founder of Amen Clinics (where he’s scanned the brains of more than 210,000 patients), Dr. Amen is the expert on how to keep your brain healthy. Why should we care about our brain health? Some of the most common diseases in the world are directly linked to your brain, including Alzheimers, PTSD, depression, and anxiety, yet the brain is not often looked at during routine medical check-ups. It’s only when more serious symptoms occur that the brain is finally addressed.
    Dr. Amen is working to change that process and shed light on why maintaining a healthy brain is just as important as maintaining a healthy body. By ensuring our brain is healthy, we may be able to avoid detrimental diseases and live a long and healthy life. Ahead, tips on how to maintain optimal brain health Dr. Amen recommends to every patient. 

    Meet the expert
    Dr. Daniel Amen
    Physician, Adult and Child Psychiatrist, and Founder of Amen Clinics
    Dr. Daniel Amen’s mission is to end mental illness by creating a revolution in brain health. He is dedicated to providing the education, products, and services to accomplish this goal.

    1. Get 7-9 quality hours of sleep per night
    We all know what it’s like to wake up from a bad sleep versus a good one, but how exactly does sleep affect our brain? When we’re sleeping, we enhance cognitive function. Getting high-quality sleep every night fosters attention, memory, problem-solving, creativity, and numerous other aspects of thinking. On the other hand, recurring poor sleep can lead to a higher risk of cognitive decline and dementia. One study even looked at the connection between sleep, memory, and aging and discovered that as we age, our quality of sleep deteriorates, which then leads to a decline in establishing long-term memory. Dr. Amen emphasizes the importance of prioritizing sleep for good brain health by eliminating anything that might interfere with your sleep, such as caffeine or alcohol. If you are still struggling, he recommends looking into supplements such as magnesium, L-theanine, and 5-HTP, or trying hypnosis. 

    2. Eat a brain-healthy diet
    Fun fact: Certain foods are better for your brain than others. In his cookbook Change Your Brain, Change Your Body, Amen provides recipes and details on how to cook for your brain. Dr. Amen emphasizes increasing omega-3 fatty acids by eating fish or fish oil as recent research has revealed that diets rich in omega-3 fatty acids may promote a healthy emotional balance. He also recommends drinking lots of water since your brain is 80% water and even slight dehydration can raise stress hormones, which can damage your brain over time. Lastly, he suggests loading up on antioxidants as they significantly reduce the risk of cognitive impairment. Some fruits and vegetables high in antioxidants include blueberries, blackberries, strawberries, spinach, raspberries, Brussels sprouts, broccoli, beets, avocado, and kiwis. 

    3. Exercise your brain for 15 minutes a day
    Einstein said that if a person studies a subject for 15 minutes a day, every day for a year, they will be an expert. Dr. Amen repeatedly uses this quote as the brain is a muscle, and the more you use it, the better it will work. Learning enhances blood flow and activity in the brain, and if you go long periods without learning, you start to lose some of the connections in the brain and can struggle more with learning and memory. But learning doesn’t mean you have to sign up for a course (although that’s an option too). It can also mean reading, playing a musical instrument, speaking a new language, taking up a new hobby, practicing meditation, and playing games like Scrabble or chess. 

    4. Maintain good blood flow throughout the body
    On a recent episode of The Diary Of A CEO with Steven Bartlett podcast, Dr. Amen discussed the effects of blood flow on the brain. Healthy blood flow throughout the body is how we stay alive, and Dr. Amen shared that certain factors can affect your blood flow, including caffeine, alcohol, nicotine, marijuana, and a sedentary lifestyle. It’s probably not top of mind to think about healthy blood flow, but reducing your intake of certain substances and ensuring you get thirty minutes of exercise daily means you are already on the right path to getting there. If you sit at a desk most of the day, try taking short breaks for walks or investing in a desk treadmill. 

    5. Stay socially connected 
    As human beings, we are biologically social. Our survival is inherent in our connection to other people, so it’s no surprise that a lack of social connection can be a detriment to our brain health. A new study from the Journal of Gerontology showed that socialization in older adults can have an impact on healthy cognitive aging and be protective against dementia. We are constantly activating our brains when we are social through talking, listening, and learning. Loneliness, on the other hand, can lead to depression, anxiety, and even addictions. According to social-connectedness expert Julianne Holt-Lunstad, the damage associated with being lonely was found to be equivalent to smoking 15 cigarettes a day. While having some alone time is beneficial for our health, the feeling of constant loneliness is not. 

    6. Maintain healthy oral care
    It turns out that regularly flossing and brushing your teeth is good for a lot more than just oral care. Studies have recently shown that gum disease, missing teeth, and other signs of poor oral health can contribute to your brain health, particularly the risk of stroke. An analysis done by the American Stroke Foundation found that those with poor oral care (cavities, missing teeth, needing dentures) represented a 24% increase in white matter hyperintensities visible on MRI images. In other words, those with overall poor oral health had increased damage to the architecture of the brain. So if your dental hygienist can’t convince you to floss, do it for the health of your brain. 

    7. Protect your head from injury
    If you’ve seen the movie Concussion, you know why protecting your brain from injury is crucial. While the skull is thick and hard, the brain is soft, and just one injury can cause severe damage, Dr. Amen shared. There are simple steps you can take to protect your head from an injury such as wearing a helmet, wearing a seatbelt, and staying away from contact-heavy sports, but there are also other ways to avoid injury that might not be as obvious. Injuring your brain doesn’t just mean causing damage physically; emotional trauma also affects the brain and can leave long-lasting effects, so speaking with a licensed therapist to work through trauma can help to heal the brain over time. 

    8. Love your brain
    Dr. Amen shared that he first started caring about his brain when he did a scan of it and saw it for the first time. It took actually seeing his brain for him to finally start taking care of it. Of course, most of us aren’t going to have that same experience of seeing our brains (as much as I would like to), but that doesn’t mean we can’t start caring for them. Asking yourself the question, “Is this healthy for my brain?” in your day-to-day life will make following the above tips easier until one day they just become a part of your natural routine. 

    9 Overnight Hacks to Reduce Inflammation More

  • 163 Shares

    in health and weelbeing

    Secrets to Personal Growth: 7 Strategies That Helped Me Become My Best Self

    For years I felt like I was going through my life on autopilot. I would wake up early, immediately start work, and then wouldn’t stop until night, leaving me too exhausted to do anything but watch Netflix for the rest of my day. I spent my weekends doing activities I didn’t enjoy which would leave me feeling drained because I felt like I would let people down if I said “no.” Finally, after one particularly stressful week, I realized I hadn’t created the life I truly wanted. I had financial security, an amazing husband, a sweet dog, a fantastic family, and a lovely apartment, but still, I wasn’t happy. 
    If I wanted to feel my best and show up for the people I love, I needed to make some serious lifestyle changes. So over the course of a few months, I implemented habits that transformed my mood and my life. Not only did these habits make me happier, but they also improved my health and relationships. Curious how you can get more joy from life? Keep reading to learn the seven simple strategies I used to help me become my best self. 

    1. I pursued activities with no end goal
    We live in a society so focused on optimizing every activity that we often forget it’s OK to do things simply because we find them fun. Studies show that people with hobbies have fewer negative emotions and are less stressed than those without hobbies. Making time in your week for a little leisure not only makes you feel more zen, but it can also help you rediscover parts of yourself you’d forgotten or discover new aspects of yourself you didn’t know existed. 
    I studied English in college, devouring 3-5 books a week. But after starting a demanding career, I barely got through a handful of books each year. Younger me was eager to get lost in stories and passionate about dissecting the themes of novels. I felt like I had lost this part of myself in my 20s and I wanted to get her back. So I set myself a reading goal of one book per month. The best part of this goal for me was that it wasn’t time-consuming. Rather than scrolling Instagram in the morning, I curled up on the couch with my dog and spent 15 minutes reading a book. This simple habit helped me start my day with joy, which positively impacted my attitude for the rest of the day. 

    2. I started saying “no”
    When was the last time you said “no” to a coworker, friend, or family member? If it’s been a while, you’re not alone. 65% of American women report that they struggle to say “no” to others. But it’s a word you should get in the habit of saying more. Setting boundaries can significantly reduce stress and make room for what matters most to you. I used to be a “yes” girl. I said “yes” to extra projects at work even if I was already drowning with projects. I said “yes” to late night drinks with friends even if I really wanted to save money and hit the sheets. I tried to be as accommodating as possible because I wanted people to like me. What I learned was that being a “yes” girl didn’t make me more likable. It made me tired and stressed. 
    So I started saying “no” and setting boundaries to protect my mental health. This meant not taking on more work than I could tackle in an eight-hour workday and telling my friends that I’d be happy to meet up for a walk in the park Saturday morning, but I wasn’t going to make it out for happy hour (which, let’s face it, never just lasts just an hour). Saying “no” was incredibly uncomfortable at first, but every time I said “no” to something that didn’t align with my values, I was saying “yes” to something that did. Saying “no” to more work than I could handle meant I could say “yes” to Wednesday date nights with my husband. Saying “no” to drinks with my friends meant I could say “yes” to a hangover-free walk with my dog. 

    3. I stopped comparing myself to others on social media
    Raise your hand if you’ve ever fallen into the social media comparison trap. I know I have. Having access to other peoples’ lives is captivating, but it can also be incredibly damaging to your mental health. Studies have found a link between using multiple social media platforms and higher rates of anxiety and depression. Experts believe this is likely due to many reasons including increased social comparison. For me, social comparison manifested in how I felt about my body. As a wellness fanatic, I tend to follow mostly women in the health and fitness space. However, this space is dominated by people with a very specific physique. Seeing these images of primarily one type of body made me begin to dislike my own.
    I started to notice that every time I scrolled through social media, a series of hateful thoughts about my appearance followed. So, I did a social media cleanup, unfollowing accounts that consistently made me feel like crap and following others that celebrated women with a variety of ages, ethnicities, and body types. Changing the type of content I was exposed to slowly began to change how I thought about myself. Seeing images honoring women in all our forms helped me realize my own beauty and released the pressure to have a leaner body and chiseled six pack. 

    4. I spoke kindly to myself 
    We all have a little voice in our heads that pushes us to be better. However, that voice can quickly turn from a motivational speaker to a bully. Most people experience 12,000- 60,000 thoughts each day, and on average, 80% of them are negative. Experts agree that this type of self-talk can lead to a multitude of harmful repercussions like low confidence and depression. 
    In an interview with Jay Shetty, Kendall Jenner confessed that she keeps an image of her childhood self on her bathroom mirror to remind her that whenever she says something unkind about herself, she’s also saying it to the little girl in the photo. I’ve adopted this practice into my own life, with an image of a toddler me holding a puppy as my lock screen. I’ve found that I have a harder time saying hurtful things to myself when I’m looking at that smiling little girl, and now spend my energy telling her she’s smart, successful, and loved. 

    5. I did workouts I actually enjoy
    For years, the fitness industry told women that we need to punish ourselves with grueling workouts every day in order to have the body of our dreams. While the new wave of female fitness focuses on balance and honoring our bodies, many women still hang onto the mentality that exercise must be intense to be effective. However, pushing yourself through a HIIT class you hate could actually do your mind and body more harm than good. 
    According to research, the top predictor of whether or not you’ll stick to an exercise plan is how much you enjoy it. Participating in workouts you love encourages you to move more frequently, which will ultimately help you stay consistent with your workouts. 
    I used to be guilty of forcing myself to get through workouts I hated for a month only to lose motivation and not exercise again for another two weeks. I knew that if I truly wanted to reap the benefits of exercise, I needed to create a routine I could do consistently. So I ditched the workouts that didn’t bring me joy and swapped them out for activities I love doing daily, like outdoor walks, yoga classes, slow trail runs, and occasional weight lifting. By creating a routine that catered to what I enjoy, it’s been easier to stick to an exercise plan, helping me feel more energized throughout the week. 

    6. I ditched the diets
    Nearly every woman has felt the societal pressure to diet at some point in her life. This exhausting pursuit of thinness starts young, with 80% of 10-year-olds reporting that they have been on a diet, according to recent data released by the Keep It Real campaign. This food mentality often doesn’t lead to a healthier body. Instead, women frequently report feelings of deprivation, guilt, and anxiety. Like so many other women, I’ve fallen into the trap of yo-yo dieting. I would follow a strict eating protocol that left me tired, unsatisfied, and inevitably binging when my body and mind couldn’t take it anymore. This created extreme anxiety around food, making it challenging to go to social events, on vacations, or on date nights without panicking about what would be on the menu. 
    I was tired of making my life smaller and avoiding activities I loved in pursuit of an unattainable body. So I ditched the diet mentality. Now, I ask myself what I can add to my plate to make my meals as enjoyable and nourishing as possible. I try to include protein, whole grains, healthy fats, and my favorite fruit or veggies with every meal so that my body gets the nutrients it needs to thrive. But if I want to eat a slice of pizza or go out for ice cream with my sister, I do so without guilt, knowing that the experience will nourish my soul. It took a lot of practice, but eventually, I eliminated food guilt and now have an amazing relationship with nutrition. 

    7. I gave myself more grace
    I used to struggle with an all-or-nothing mentality. If I couldn’t do something perfectly, I would be overly critical and wonder why I even bothered setting new goals. This would cascade into feelings of failure that killed my motivation and kept me stuck in self-destructive habits. Letting go of perfectionism and giving myself some grace gave me the ability to tackle the above strategies and stick with them. Reframing mistakes as learning moments instead of failures helped me see the progress in any slip-ups that occurred, which helped maintain a growth mindset. 

    6 Green Flags You’re Becoming Your Best Self More