Peak Health Wellness Insights Issue 1
Mental Resilience
There is plenty of research to show that practicing gratitude and being generous to others can lift your own mood.
However, a new study shows that merely wishing other people well (practicing "loving-kindness") can too. Simply looking at another person and wishing for them to be happy, can boost your own happiness, interconnectedness, and well-being, and decrease anxiety.
Sleep
This new study (also here) has stumbled upon highly interesting findings with regards to split (short sleep at night + nap during day) and continuous sleep (all sleep in one session at night) for those who aren't able to get the recommended 7-9 hrs.
Results show that those who underwent restricted split sleep, had more alterness, vigilance, working memory and mood than those who slept the same restricted amount continuously. However, the split sleepers had reduced glucose tolerance, which could have greater applications to diabetes risk (future research needed).
Nutrition
A new study shows that a Mediterranean diet (one characterised by whole fruits and vegetables, nuts, olive oil, whole grains and lean protein) improves endurance exercise within just a few days of adoption, as compared to the western diet (one full of highly processed and high fat foods). However, effects wear off just as quickly when you stop the Mediterranean diet.
Takeaway: Following the Mediterranean diet has been found to improve yet another aspect of health, exercise endurance levels, but it must be followed consistently for results to be seen.
Fitness
This study points to exercise as more important than diet for those looking to sustain weight loss. The study shows that those who have lost weight and kept it off eat similar calories to those that are overweight, but are avoiding the weight regain by adding a healthy amount of exercise to their daily lives.
Productivity Tip
Try the Pomodoro Technique
Split your work day into 25 min segments. Pick a task to work on at the start of the segment, begin a timer and try to get as much done on the task in that time as possible. Once the timer is up, allow yourself a 5 minute break to take a walk, look at your phone, etc. Every 4 segments, you can take a longer (15-20 minute break).
The idea behind the technique: Instead of feeling like you have an endlessly long day to get your work done which makes you more likely to procrastinate, this method focuses your attention in short segments to enhance productivity and decrease your likelihood of wandering off task. The breaks combat feeling frazzled and burnt-out after a day of sitting endlessly at your desk.
Habit Hack of the week
"If you want a habit to be a big part of your life, make the cues a big part of your environment." - James Clear Atomic Habits