Peak Health Wellness Insights Issue 29
The New Normal
A series to discuss new lifestyle changes brought about by a global pandemic
I am overwhelmed by how quickly a community can be derailed. We are stubborn creatures of habit, routine, and predictability. This is not to say we do not adapt and change as a society, we do. However, when these changes threaten our habits, routines and life's predictability, instability ensues quite quickly. Coronavirus is just one example of this.
What might the impact of this ultimately be? What is going to change and will it cause forever change? This situation currently calls to question how we eat, sleep, socialise, work, interact with others, exercise, and more....
Focus: Introverts vs Extroverts
We live in a world where we are constantly surrounded by people - working, shopping, eating, commuting, etc. When success is measured by always being out in the world doing more (and showing how much we are doing), and how effectively we can connect with others, the world is biased to reward extroverts. I, as an extrovert, know that I am energised by a buzzy environment with people, noise and stimulation. It boosts my mood and my productivity, and by extension my success in both my personal and professional life. Introverts, on the flip-side, are fighting an uphill battle. However, the tables have now turned and as we are being asked to stay inside and away from others, introverts are thriving. What will this mean for our collective productivity? Is this unfair, or was it unfair to begin with? When these measures are no longer in place, will everyone return to the extrovert-favouring ways, or now that introverts have found a system that works for them equally, will there be a permanent divide formed between the way introverts and extroverts approach their personal and professional life?
Mental Resilience
Evening stress may have more impact on our health than morning stress
This study suggest that experiencing stress later in the day as opposed to the morning is more harmful to our health.
Why?: We already know that persistent high levels of stress are detrimental to our heart health, immune system, endocrine system, metabolic processes and overall health. This is because cortisol, the hormone that naturally elevates during stress, is also responsible for controlling inflammation in the body. When cortisol is chronically elevated, inflammation can get out of control.
Cortisol levels naturally rise and fall throughout the day in sync with our circadian rhythm, peaking just after we wake up, declining over the course of the day, and hitting the lowest point just after we fall asleep. Therefore, when we experience stress late in the day, this is more disruptive to the body’s natural cycles. It is also causes a less acute spike in cortisol which can exhaust our nervous systems.
Sleep
Take a bath 90 minutes before bedtime to get better sleep
Results from this large meta-analysis have found that taking a hot bath 1-2 hours before bedtime with water 40-43 degrees Celsius can significantly improve sleep. This is due to the way this activity syncs with our natural body temperature cycle.
Why?: Core body temperature is reduced a few degrees approximately 1 hour before sleep, dropping to the lowest level mid-sleep, at which point it begins to rise (part of what naturally wakes us up in the morning). This temperature cycle is responsible for assisting in falling asleep quickly and having efficient sleep. When we bath in hot water, our blood circulates from the core of the body to the periphery, which helps to efficiently remove body heat and help with the natural body temperature decline. This acceleration in body temperature decline helps us to fall asleep more quickly and experience better quality sleep.
Nutrition
To reap the heart benefits of a plant-based diet, avoid junk food.
This might seem intuitive, but now science confirms the value of avoiding junk food. Findings demonstrate that men and women who eat fewer animal-based foods were respectively 25% and 11% less likely to develop heart disease. However, if they also frequently eat sweets, refined grains and juice this nullifies the heart health benefits of their plant-based diet leaving them no healthier than those who do not eat a plant-based diet at all. This suggests that following a plant-based diet alone is not enough to reduce cardiovascular diseases risk, you must also pay attention to all of the foods and snacks you holistically consume in addition.
Fitness
Increasing steps per day, not step intensity, is linked with lower all-cause mortality
The findings from this study show that the number of steps taken each day, not the intensity of the stepping, has the strongest association with mortality.
Results demonstrated that taking 8,000 steps per day was associated with a 51% lower risk of all-cause mortality and taking 12,000 steps per day association with a 65% lower risk, as compared to taking 4,000 steps per day. This association holds among men, women, younger adults and older adults. However they did not find any association between higher step intensity and reduction in all cause mortality.
Productivity Tip
Focus on happiness and reducing your overall stress, and productivity will follow
A happier, less stressed worker is also a more successful one.
Read more here
Habit Hack of the week
Try to get into the habit of reading before bed
A new survey shows that those who read before bed sleep better, are more satisfied with their sleep, eat healthier and make more money