3 ways to improve your mental and physical well-being at work
More Zzzzzzzs: Feeling a little achy at work? There’s a good chance you didn’t get a good night’s sleep. At least that’s the conclusion of a recent study by researchers at the University of California, Berkeley, the University of California, San Francisco, the University of Colorado and Johns Hopkins University, which found that sleep loss increased brain activity that affected the perceived intensity of pain while decreasing brain activity related to pain relief. The findings, published in the Journal of Neuroscience, claimed that “acute sleep-deprivation amplifies pain reactivity within human primary somatosensory cortex yet blunts painreactivity in higher-order valuation and decision-making regions of the striatum and insula cortex,” according to Matthew Walker, who authored the study,
The study tracked two groups of people using various lengths of sleep. Those who slept a normal eight-hour night had a higher threshold for pain than their sleep-deprived counterparts.
Brain power: A study in “Proceedings of the National Academy of Scientists” indicated that after even as little as 10 minutes of exercise, test subjects showed increased memory and problemsolving skills. After 10 minute of exercise on a stationary bike, study participants were able to complete a computerized memory test at a higher rate than those who hadn’t exercised beforehand. People who rode the bike were better at remembering a series of images they were shown immediately afterward, especially when these images closely resembled other images and became more difficult to identify. Scientists at the University of California Irvine Center for the Neurobiology of Learning and Memory, claimed that people don’t need hours of working out to experience an increase in memory and mental prowess. Instead, they claim even small amounts of exercise can improve the functionality of people’s brains almost immediately.
Morning glory: Whether you’re pressed for time or you’re simply not hungry in the morning, missing breakfast is a big mistake, according to John Agwunobi, co-president and chief health and nutrition officer of Los Angelesbased Herbalife Nutrition. “Having a balanced breakfast within 30 minutes of waking up will help boost mood, provide adequate nutrients to the brain to aid in mental alertness and stave off hunger throughout the day,” he says.
Health experts recommend breakfasts that incorporate whole grains, fruits and vegetables, protein-rich foods, like eggs or yogurt, and some healthy fats. Rebecca Gonter-Dray, a board-certified specialist in pediatric nutrition in Dayton, Ohio, also recommends a calcium-rich food source to start the day.
“These ingredients are important for a couple of reasons,” Lewis says. “For one, many of us aren’t getting enough fruits, vegetables and whole grains in our diets each day. In fact, the vast majority of Americans consume whole grains in amounts below the levels recommended by nutrition experts. Also, when combined, these foods deliver important nutrients, including fiber and protein, to help satisfy hunger and deliver lasting energy.”