Peak Health Wellness Insights Issue 20
Mental Resilience
Finding meaning in life is important for mental and cognitive functioning as you age.
This study found that both having and searching for meaning in life is important for health and well-being, but they change differently with age. As you age, the presence of meaning in life increases alongside mental well-being, while the search for meaning in life decreases. This suggests that as you age, those who find meaning no longer need to search for it (happening around age 60) and experience improved health and well-being as a result.
Sleep
We have known that total sleep deprivation can impact your brain’s response to food, as well as your appetite and food intake. However, this study shows that even small amounts of sleep loss - small enough that you wouldn’t even report feeling sleepy or having sleep problems - accumulated in habitual and seemingly normal sleeping patterns, makes the brain hyperactive to food triggers. It also impacts appetite and satiety level. This results in food overconsumption, which means this hidden sleep dept could be a major silent contributor to diabetes, obesity and metabolic disorder.
Nutrition
A new study on the gut has shown that eating activates a hormone which turns on immune cell activity in the gut. The purpose of this process is to protect the gut against any ‘bad’ bacteria that may enter the body with food. However, interestingly, this activity increases at anticipated meal times in sync with our circadian clock. This is another piece of evidence to support the benefit of eating on a regular schedule.
Fitness
Running has many health benefits, but the duration and frequency of the runs might not be as important as we think.
This study demonstrates that running can lower risk of cardiovascular and cancer mortality by 30% and 23%, respectively. However, this effect was present regardless of duration, frequency or speed of the running. This suggests that you can reap the benefits of running even by running once a week for less than 50 minutes at a pace of less than 6mph.
Productivity Tip
Exercise
Studies have shown that exercising prior to work can result in a 72% improvement in time management and workload completion. Not only that, but exercise can give you more energy and improves your mental capacity.
Habit Hack of the week
Define your intrinsic motivation
While extrinsic motivation might be easier to identify, it is your intrinsic motivation that enforces habits most strongly.