Sprinting Towards a Better You

Waking up today was hard. My eyes were heavy, it was already uncomfortably warm, and I had a midterm in three hours. As I stared up at the ceiling, I felt a heavy weight deepening towards the center of my chest cavity. Anxiety; however familiar with the feeling, your body never seems to get used to it. I squirmed over onto my stomach in hopes to redirect the weight outward from my delicate self.      Okay, that helped a little.   I got up and walked into the bathroom, where I found my housemate getting ready for the gym. She asked me if I wanted to come with her for a quick workout. I groaned that I should, but she would need to help me get ready or I’d never get there. Thank God for great friends.

My legs refused to move faster than a slow walk for the first eight minutes, and I couldn’t stop yawning; I think I even made the girl next to me yawn. After about ten minutes, “Are you gonna be my girl” by Jet started playing and I remembered that I had recently added some catchy new songs to my running playlist. I turned it up louder, picked up my pace and started to really get into my run. Walking home from the gym, I embraced feeling the sweat beads drip from my forehead. I pictured them as being what’s left of the anxious weight I had felt this morning, liquidated and now draining from my pores. I felt energized, accomplished, and more confident that, like my run, I too could conquer this day.

            In the past decade, exercise—especially aerobic exercise—has been the focus of hundreds of studies in exploring the positive impact it has on mental illness. Incorporating regular exercise into my routine has undoubtedly been most influential in treating my depression and anxiety. Making exercise a habit may not be as simple as making a cup of green tea each day, but its psychological effects are absolutely invaluable. So how do you stay motivated and keep up a regular exercise regimen?  As noted earlier, social support and an upbeat playlist are two of my daily motivators. Having a workout buddy is a great way to keep you on track because you then have a responsibility to get dressed and go for a run with them. Another tactic I’ve found successful is to wake up and put workout clothes on right away if I plan to workout later that day. It forces me to get those clothes sweaty before taking them off again, or else I feel as though I’ve wasted them; Use that guilt, use it.

            Another way to stay motivated is to avoid boredom. Repeating the same exercises or running the same route for every workout is bound to get boring. Not to mention, your muscles get used to the routine and don’t benefit from it as much. The thing about exercise is that the possibilities are endless; don’t hesitate to mix it up. Get a friend to try out a new sport/activity with you, such as tennis or surfing. Swimming is also a great total body workout. Not a fan of the water? Try out a cool hike, or head to an indoor rock climbing gym. In fact, I was recently catching up with my cousin who has just gotten sober and had also struggled with some mood issues. He told me he’s just picked up indoor rock climbing and couldn’t stop raving about it. One thing he noted about climbing was that it is a very mindful activity—meaning it involved much focused attention on every move being made. For example, you must be constantly aware of your hand and foot placement, and attend to each new placement consciously. Mindfulness training is a popular therapeutic strategy that has been linked with stress reduction and improved mood. Psychobiology researchers Norman Farb, Adam Anderson, and Zindel Segal believe this to result from mindfulness increasing one’s attentional control—acquiring the skill to attend consciously to thoughts, but also the ability to redirect focus away from them (3). Rock climbing forces you to pay focused, mindful attention to your body and its muscles. This is a great example of how exercise can reduce stress and improve your mood. Having fun while doing it is just a perk. So do yourself a favor and mix it up every once in a while to keep yourself motivated and moving.

Lastly, being informed is yet another tool for motivation. Dr. Michael Otto and Dr. Jasper Smits, two experts in the field of Cognitive Behavioral Therapy (CBT)[1] and mood disorders, point out that knowledge can also provide motivation to exercise, especially when provided with such compelling and extensive evidence of its benefits to our well-being (7). Exercise can help to improve mood by lessening symptoms of anxiety and depression, decreasing feelings of hostility, and increasing the feeling of being connected with others, says Otto and Smits—and that is only to name a few. So next time you’re unsure of a workout, remind yourself of these immediate benefits to help yourself realize, you’re just one workout away from a good mood!             

Works Cited

Farb, Norman A.S., Adam K. Anderson, and Zindel V. Segal. “The mindful brain and emotion regulation in mood disorders.” Canadian Journal of Psychiatry 57 (2012): 1-14. Print.

Otto, Michael W., and Jasper Smits. Exercise for Mood and Anxiety. n.p, 2014. Web. 21 May 2014.

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[1] Cognitive Behavioral Therapy is a kind of psychotherapy with the goal of becoming more aware of one’s maladaptive or negative thinking in order to manage those thoughts and respond in a more useful manner.

Superfoods to the Rescue

Incorporating superfoods into your diet is a quick and easy way to enhance your mood and prolong your daily energy. According to the google definition, superfood is a term used for any nutrient-rich food that provides powerful health benefits without excess calories. The definition at the top of the search result options even pops up with a “word use over time” graph, displaying a horizontal time line with a sudden spike where the 21^st century begins. The superfood is a popular trend in the health-food world, but as I’ve come to realize just how invaluable these simple foods are to our well-being, something tells me this fad won’t soon end. Below is a list of a few of my favorite superfoods and their top health benefits.

1. Quinoa

Before I met quinoa, brown rice and I had a long-standing relationship. But after a while, I grew tired of the same old routine and my frustration with the grain’s erratic tenderness. Quinoa came into my life when my friend had cooked her and I dinner one night, and served my plate with a couple of generous spoonfuls. My mouth could hardly believe the perfectly ironic texture of the fluffy, yet structured grains. (Trust me, you’ll know what I’m getting at when you taste it.)

Quinoa is a protein-rich grain that delivers the body efficient energy and vitality for hours. Some of the key nutrients attributed to its energy production are magnesium and riboflavin (B2). Julie Wilcox, creator of the Julie Wilcox Method and dedicated yogi, raves about the antioxidant effects of quinoa due to its high levels of manganese, an antioxidant that helps prevent damage to the mitochondria (the “ energy powerhouse” of the cell) during energy production, all while fighting off free radicals. This grain is versatile in its uses, and can be used in protein bars, breakfast scrambles, vegetable bowls, or on its own. Also, Trader Joe’s supermarkets carry a 2-pack of frozen quinoa that microwaves in under four minutes. I’m always sure to have one of these boxes in my freezer in case I’m running short on time, but want to reap the benefits of warm, fresh quinoa. It comes out of the microwave just as fluffy as it does when you spoon it from the rice cooker.

2. Chia Seeds

Recently becoming very popular in the health world are chia seeds! Pauline Hanuise, a certified holistic recovery and health coach, writes about how these seeds are densely packed with fiber, vitamin C, and antioxidants—all awesome things. Chia seeds are an excellent source of polyunsaturated fatty acids, notably omega-3 (a.k.a. ‘n-3’) fatty acids, says Hanuise. I believe it’s important to know what polyunsaturated fatty acids are and what they do, especially if you experience bouts of depression. Dr. Laurie Barclay, neurologist, researcher and freelance medical writer explains that polyunsaturated fatty acids (PUFAs) contain two groups, omega-3 and omega-6 fatty acids (n-3, & n-6). Interestingly enough, the consumption of n-3 has been associated with a decrease in the occurrence of depressive symptoms. To explicate these findings, Barclay further explains that omega-3 fatty acids contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are connected to the prevention and decline of depressive symptoms. Recent studies present evidence of there being lower levels of EPA, DHA, and total n-3 PUFA in depressed patients, suggesting a need to heighten these levels to help alleviate depressive symptoms (Lin, Huang, and Su 143).

3. Cacoa

Cacoa, not cocoa, is simply the unrefined form of chocolate—So yes, it’s similar to cocoa, but is instead the raw tree and bean from which cocoa products are made. It has a very bitter taste in its original form because it is free of additives such as sugar, unlike chocolate. I find it is easiest consumed by adding it to smoothies, cereals, or desserts, since it’s taste makes it not all that pleasant to eat on its own. Our familiar friend and (apparent) antioxidant enthusiast, Pauline Hanuise, tells us about how raw cacao is rich with antioxidants and plentifully contains the mood-boosting ingredient, tryptophan. So, go cacoa-crazy and get happy!

4. Flaxseed

            My mom was the first person to introduce flaxseed into my life. I came across her in her in the kitchen grinding up something using a smaller, funny-looking blender. She told me that it was flaxseed and that since she buys the it in whole-seed form, she must grind the flaxseed up in order to make it easier for our bodies to digest.  One very informative website that I like to visit when I need information on foods is called “The World’s Healthiest Foods.” Here I found an extensive fact sheet on everything you could want to know about flaxseed. The reason that I have added flaxseed to my diet is because it’s a simple, and purely beneficial way to maintain my body’s levels of omega-3 fatty acids. Like I mentioned earlier, this is of great importance to me in terms of fighting off symptoms of depression. It also contains anti-inflammatory benefits, and high antioxidant levels and fiber content (“Flaxseeds”). Since I am away at school and not interested in buying a flaxseed grinder, I buy the convenient, pre-ground form of flaxseed.  The way in which I incorporate flaxseed into my diet is by adding it to fruit smoothies. It’s completely tasteless and adds a subtle nutty texture to my smoothies that I love.

            Now that you’ve amped up your energy with these mighty superfoods, it’s time to put that energy to good use. Upcoming posts will aim to get your body moving with some creative workout ideas that will benefit both mind and body.

Works Cited

Barclay, Laurie. “Fighting Depression and Improving Cognition with Omega-3 Fatty Acids.” Life Extension Magazine. n.p. Oct. 2007. Web. 16 May 2014.
"Flaxseeds." The Worlds Healthiest Foods. The George Mateljan Foundation,2001-2014. Web. 6 Jun. 2014.

 Hanuise, Pauline. “8 best superfoods to boost your mood and energy levels.” MindBodyGreen. n.p. 3 Jan. 2013. Web. 16 May 2014.

Lin, Pao-Yen, Shih-Yi Huang, and Kuan-Pin Su. “A meta-analytic review of polyunsaturated fatty acid compositions in patients with depression.” Biol Psychiatry 68 (2010): 140-147. Print.

Wilcox, Julie. “7 Benefits of Quinoa: The Supergrain of the Future.”  MindBodyGreen. n.p. 31 May 2012. Web. 16 May 2014.

Goodness Comes in Green!

            Adding green tea to my weekly routine has certainly been my favorite new health habit thus far. I prefer to have a cup or two in the morning versus later in the day, because green tea is naturally caffeinated. After trying a few different kinds, I frequently enjoy yerba mate green tea. I also like substituting this for coffee most days, because, as indicated on the box, it estimates that two bags of tea have about the same caffeine content as a cup of coffee. Gaining the caffeinated effects of coffee without yellowing my teeth? Yes, please! Furthermore, not only do teeth remain stainless, but the compounds in green tea actually protect against tooth decay, mouth cancers, and other oral diseases by inhibiting the growth and attachment of harmful bacteria (Otake 440). 

This simple addition to your diet comes with a myriad of health benefits, some of which I’ve noticed are produced fairly quickly, like heightened mood and decreased anxiety.  Dr. Carrie Ruxton, CEO of Nutrition Communications, famed dietician and expert health nutritionist, published a meta-analysis review of 23 studies that specifically analyze caffeine’s effects on mood and cognitive performance, all concluding an enhancement effect on both (16-18). In addition to caffeine, green tea contains L-theanine, an amino acid that facilitates a relaxing effect by generating alpha waves in the brain and increasing the inhibitory effect of GABA neurotransmitters (Juneja 200; Gunnar). As I mentioned earlier, these beneficial effects can be noticed immediately, because after ingestion, L-theanine is absorbed rapidly and easily crosses the blood-brain barrier, allowing a quick onset of its effects. Lastly, studies have shown that the combined affect of caffeine and L-theanine are particularly useful in enhancing one’s brain function (Gunnar).

Indulging in even one cup of green tea is an all-natural, and simplistic way to gear up your mind and energize your body, for a productive yet calm day. In my next posts we will explore some superfoods that can prolong your high spirits and energy throughout the day.

Works Cited

Gunnar, Kris. “Top 10 Evidence-Based Health Benefits of Green Tea.” Authority Nutrition. Kris Gunnar, 2 Sept. 2013. Web. 28 Apr. 2014.

Juneja, Lekh Raj, et al. "L-theanine—a unique amino acid of green tea and its relaxation effect in humans." Trends in Food Science & Technology 10.6 (1999): 199-204. Print.

Lopresti, Adrian L., Sean D. Hood, and Peter D. Drummond. “ A review of lifestyle factors that contribute to important pathways associated with major depression: Diet, sleep and exercise.” Journal of Affective Disorders 148 (2013): 12-27. Print.

Otake, S., et al. “Anticaries effects of polyphenolic compounds from Japanese green tea.” Caries Research 25.6 (1991): 438-443. Print.

Ruxton, C. H. S. “The impact of caffeine on mood, cognitive function, performance and hydration: a review of benefits and risks.” Nutrition Bulletin 33.1 (2008): 15–25. Print.

Choose to Snooze

When making a change in your health behaviors, I find it is important to start out feeling rested and ready to work towards your goal. Fitting some quality Z’s into your routine can make a world of a difference on your attitude and health choices.

Like most college students, I know that logging in hours of sleep isn’t as easy as it sounds. In fact, the other day my psychology professor asked our class, if we had to choose two of the following three options, which would we pick: (1) social life (2) good grades or (3) sleep? Nearly every student in the class (hesitantly) admitted that he or she would prioritize the first two and throw sleep on the back burner.  Ironically, sleep deprivation impairs several aspects of our behavior and cognitive functioning, so without the third component of sleep in the picture, maintaining a wholesome social life and good grades would become fairly difficult.

When you wake up feeling tired after a poor nights’ sleep, making it through the day can be an exhausting marathon. Your couch is starting to look like heaven placed it there just for you, and that work on the kitchen table you have to get done? Not happening.  You’re energy to actively engage in constructive behaviors becomes depleted with insufficient sleep because your thinking skills to make those decisions have been reduced. William Killgore, a professor of psychology at Harvard Medical School, teamed up with his colleagues to research sleep’s impact on emotional intelligence and other select cognitive abilities. Through the administration of two extensive self-report inventories, their results suggest that a lack of sleep increases the likelihood of responding to situations with destructive (versus constructive) thinking (519-521). This is because insufficient sleep affects the part of your brain that is associated with effective and active problem solving as well as decision-making (Killgore 523).

One of my housemates was recently craving a change in her health routine. She was feeling “flabby” and low energy and made the conclusion that it was from all of the gluten she has been eating. So she decided to hop on the Paleo train with my other two roommates who had just recently committed to the plan.[1] You might have heard of this diet, as it seems like everyone and his brother are on it, but if not, it’s a diet that emphasizes eating only food that we could have accessed as cavemen in the Stone Age (A.K.A. no artificial or processed foods). As they’re using only raw and natural foods, paleo dieters have to prepare recipes and cook for each meal. It takes a lot of effort! Anyway, my roommate is doing a wonderful job with her new diet, and it seems to be working really well for her. I’ve already noticed her as having more energy and focus and her body is definitely more toned. The only time she cheated was one afternoon after a long night of studying with barely any sleep. Lunchtime rolled around, and her exhaustion got the best of her. The energy of prepping and cooking a meal was long gone, and she couldn’t help but call her favorite pizza delivery that was so close by. This reflects the findings of a sleep experiment conducted by two sleep researchers, Y. Harrison and J.A. Horne, which also concludes an impairment of constructive decision-making and innovative thinking (137; Killgore 523). Furthermore, reverting back to an unhealthy behavior is more likely to happen when you’re running low on sleep—even if you are aware of the behaviors unproductive, perhaps even destructive, nature (Harrison and Horne 140-41). In this case, choosing the easier option of having pizza delivered demonstrates that loss of sleep can negatively affect mentality and the ability to stick with what you’ve started.

So how do we ditch the drowsy and get some more shuteye? Being the kind of person I am, I can’t simply lie down, put my thoughts to rest and fall asleep. If I’m not completely exhausted by the time I get in bed, I often find myself scrolling aimlessly through my instagram feed or anxiously thinking about what I need to get done the next day. I know that for some more than others it can be much harder to relax and unwind at the end of the day. Fortunately, I’ve learned of some tips and tricks that you can do throughout the day to prepare your body for a good night’s sleep. For answers to health-related questions and useful recommendations, my go-to source is the nutritional genius and organic enthusiast that is my mom, (I swear she knows everything). One successful suggestion she has given me is not to drink caffeine after 5pm. Its stimulating effects take hours to wear off and can interfere with our ability to fall asleep even after the energetic high wears off. Another tactic she adamantly suggests is to avoid looking at bright screens before going to bed, like that of a phone or laptop. This recommendation has been reiterated a few times in some of my psychology classes as well. Looking at artificial light before bed can mess with our circadian rhythm, the biological clock inside of us that helps regulate sleeping patterns, by shifting it back a little later. This happens because our brain is tricked into thinking that the light means it is still daytime, which cues our body to not release the sleepy hormone melatonin.

Perhaps the most helpful piece of advice I’ve gotten was from my doctor who suggested that I make myself a relaxing bedtime routine. She advised that I start my routine about 30 minutes prior to the time that I want to fall asleep so that my transition will be relaxing rather than rushed. The routine I came up with starts with putting on my pajamas and then making myself some Sleepytime or chamomile tea. While I’m waiting for the water to boil, I allow myself to send out my last texts and set my alarm for the morning. I silence my phone and place it facedown on my desk—a surprisingly crucial step—as to not be tempted by any notification lights once I’m finally in bed.  I carry out my usual bathroom routine and then bring my cup of tea to bed, where I read a few pages from a light book. By this time my body and mind are feeling much more relaxed By following a specific pre-bedtime routine, your brain will begin to recognize the familiarity of the cues that will signal bedtime is near and it is okay to relax. Feel free to steal my routine and try it out for yourself, but keep in mind that I had to customize my routine to fit me, and you may need to do the same. There are many different relaxation techniques and activities you can do, so try out a few and see which one best fits you, (i.e. taking a warm bath, doing some select yoga poses, sitting in a candlelit room, etc.).

The fact that you’ve made it through this first post means you’ve already made the first step towards inviting some happiness and health into your life. That was easy! Now what’s next? Upcoming posts will discuss some great health benefits of green tea and a few of my favorite superfoods. So catch some Z’s and come back to find out more on how to kick start both your morning and your mood!

Works Cited

Cordain, Loren. The Paleo Diet. n.p. 2014. Web. 29 Apr. 2014.

Harrison, Y., and J.A. Horne. “One Night of Sleep Loss Impairs Innovative Thinking and Flexible Decision Making.” Organizational Behavior and Human Decision Processes 78.2 (1999): 128-145. Print.

Killgore, William, D.S., et al. “Sleep Deprivation Reduces Perceived Emotional Intelligence and Constructive Thinking Skills.” Sleep Medicine 9 (2008): 517-526. Print.

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[1] To find out more about the Paleo Diet, check out www.thepaleodiet.com.