Peak Health Wellness Insights Issue 22
Mental Resilience
Breaking down multiple choices into two options can help us more quickly make a decision
In a world where we are constantly bombarded with different choices, it is crucially important to have the skills to make quick decisions. This new research shows that when presented with three options, if we are able to quickly eliminate the worst option, leaving two choices, then the faster we are able to make a decision.
Sleep
Too much sleep associated with increased risk of stroke
New research conducted on 32,000 adults averaging 62 years of age shows surprisingly that those who report sleeping 9+ hours per night had a 23% increased risk of stroke than those sleeping less than 8 hours per night. Stroke risk was also 25% higher in those who took 90+ min naps than those who napped for less than 30min per day. However, this association does not necessarily mean causation and there may be other risk factors such as depression, sleep apnea and a sedentary lifestyle that contribute to this.
Nutrition
A diet with reduced sulfur amino acids, found in protein-rich foods, associated with a decreased risk for cardiovascular disease
This new study shows that excessive dietary intake of sulfur amino acids is associated with chronic diseases. It also showed that on average, people consume nearly two and a half times the required amount of sulfur amino acid. Results of the study demonstrated specifically that those who ate fewer sulfur amino acids showed lower risk for cardiometabolic diseases. This is yet another example of the health benefits of a plant-based diet as these amino acids are not present in foods such as grains, vegetables and fruit.
Fitness
High and low exercise intensity found to influence brain function differently
This new study provides first ever evidence that low intensity exercise triggers brain activity in areas responsible for cognition control and attention processing, while high intensity exercise activates brain regions involved in affective/emotion processing. Additionally, the research showed that both high and low intensity exercise significantly boosted positive mood. This research will help us to understand how exactly transitioning from a sedentary to active lifestyle will positively benefit the brain.
Productivity Tip
Get your most important task done first
You tend to have more willpower at the beginning of the day, which means you will be able to focus your best energy and effort at this time.
Habit Hack of the week
Find areas in your life where you can delete decisions
Decisions require a lot of brainpower that can be focused elsewhere (such as on building new healthy habits).
For example, make a very simple plan around your going to bed or waking up routine or meal prep your lunch for the week.