The goodness of cocoa

 

Cocoa, the primary ingredient in chocolate, is not just a decadent treat but also a nutrient-rich superfood with numerous health benefits. Derived from the seeds of the cacao tree, cocoa is packed with powerful antioxidants, essential minerals, and compounds that support heart health, boost brain function, and improve mood.

1. Heart Health

One of the most significant benefits of cocoa is its positive impact on cardiovascular health. Cocoa is rich in flavonoids, particularly epicatechin, which have been shown to improve heart health by enhancing blood vessel function. These flavonoids help relax the blood vessels, promoting better circulation and reducing blood pressure. This, in turn, lowers the risk of heart disease and stroke. Regular consumption of cocoa has also been linked to a reduction in LDL cholesterol (often referred to as "bad" cholesterol) and improved HDL cholesterol levels, further protecting the heart.

2. Rich in Antioxidants

Cocoa is a powerful source of antioxidants, ranking higher than many fruits like blueberries and acai berries. These antioxidants help neutralise free radicals in the body, reducing oxidative stress and inflammation. By fighting these harmful molecules, cocoa can help reduce the risk of chronic diseases, such as cancer, diabetes, and neurodegenerative conditions. The high antioxidant content also promotes overall well-being by supporting the body’s defense mechanisms.

3. Cognitive Function and Brain Health

Cocoa has been shown to boost cognitive function and protect the brain from age-related decline. The flavonoids in cocoa stimulate blood flow to the brain, which enhances mental performance, memory, and alertness. Studies have suggested that regular consumption of cocoa may help lower the risk of neurodegenerative diseases such as Alzheimer's and Parkinson's. Cocoa’s ability to increase the production of nitric oxide also helps improve brain function by enhancing neuroplasticity, the brain’s ability to reorganise and form new connections.

4. Mood Enhancement

Cocoa has long been associated with mood improvement, and it’s not just because of its comforting taste. Cocoa contains compounds like theobromine and phenylethylamine, which have been linked to feelings of pleasure and well-being. The consumption of cocoa stimulates the release of serotonin and endorphins, the "feel-good" neurotransmitters that help reduce stress and anxiety. Additionally, the magnesium in cocoa has a calming effect on the nervous system, which may help combat depression and improve mental health.

5. Skin Health

Cocoa can also benefit skin health. Its flavonoids improve blood flow to the skin, enhancing hydration, texture, and elasticity. Regular consumption of cocoa has been shown to help protect the skin from UV radiation, reduce wrinkles, and promote a more youthful appearance. Many beauty products now include cocoa extracts for their anti-aging and skin-protective properties.

6. Blood Sugar Regulation

While cocoa might be present in many sugar-laden products, pure cocoa itself may have beneficial effects on blood sugar regulation. Research suggests that the flavonoids in cocoa can improve insulin sensitivity and glucose metabolism. By enhancing the body’s ability to manage blood sugar levels, cocoa may help reduce the risk of type 2 diabetes and assist in better management of the condition for those already diagnosed.

7. Weight Management

Though often associated with high-calorie treats, cocoa can actually assist in weight management when consumed in its pure form or as part of dark chocolate. Cocoa contains certain compounds that may help reduce appetite and increase feelings of fullness. Its bitter taste can curb cravings for sweets, helping prevent overeating. Additionally, cocoa's ability to improve insulin sensitivity can contribute to a more stable metabolism, which is key for maintaining a healthy weight.

Conclusion

Cocoa is far more than a sweet indulgence—its array of health benefits makes it a valuable addition to a balanced diet. Rich in flavonoids and antioxidants, cocoa supports cardiovascular health, improves cognitive function, and promotes mental well-being. It can even improve skin health and potentially assist with weight management. However, to fully reap these benefits, it’s essential to choose high-quality cocoa products with minimal added sugars and fats. Incorporating natural cocoa powder or dark chocolate into your daily routine can offer a satisfying and healthful way to enjoy this remarkable superfood.

 

The Effects of Social Media on Productivity

Social media has transformed how we communicate, share ideas, and consume information, but its impact on productivity is often negative. While these platforms offer quick access to news, professional networking, and creative outlets, they can also significantly hinder focus and work efficiency. The effect is particularly pronounced in the workplace and among students, where concentration is vital for productivity.

Distractions and Interruptions

One of the primary ways social media affects productivity is through distractions. The ease of accessing platforms like Facebook, Instagram, Twitter, and TikTok makes it tempting to check for updates frequently. Constant notifications interrupt workflow, leading to reduced efficiency. Studies have shown that it takes an average of 23 minutes to regain full concentration after an interruption, which can derail entire work sessions.

Moreover, many people engage in "multitasking," believing they can juggle work and social media simultaneously. However, research has proven that the human brain is not wired for multitasking; instead, it rapidly switches between tasks. This leads to cognitive overload, resulting in poorer performance, lower retention of information, and higher error rates. Over time, regular multitasking can diminish the ability to focus on more complex tasks that require sustained attention.

Social Media Addiction and Time Management

Social media's design encourages addictive behavior, leveraging the brain's reward system by providing dopamine hits when users receive likes, comments, or notifications. This addictive pattern can significantly impact time management. Many users lose track of time when browsing social media, often spending much longer than intended. This is commonly referred to as the "scroll hole," where hours pass unnoticed.

For students and professionals, this can lead to procrastination. Instead of focusing on assignments, work tasks, or studying, individuals may find themselves endlessly scrolling, postponing important responsibilities. This delay in action leads to increased stress, as tasks pile up and deadlines loom, further affecting the quality of work.

Impact on Mental Health and Long-Term Productivity

The psychological effects of social media can also influence productivity. Constant exposure to idealised lifestyles and achievements can lead to feelings of inadequacy and comparison, which contributes to anxiety and depression. Mental health struggles are directly linked to lowered productivity, as individuals grappling with these issues often experience fatigue, difficulty concentrating, and a lack of motivation.

Over time, chronic stress from managing both work and social media engagement can lead to burnout. When individuals constantly switch between being connected on social platforms and trying to focus on work, their mental energy is drained more quickly. This leads to reduced creative thinking, poor decision-making, and ultimately a decline in the quality of output.

Solutions to Improve Productivity

While social media can be a productivity killer, there are ways to mitigate its negative effects. One effective strategy is setting boundaries by allocating specific time slots for social media use. This minimises the temptation to check notifications during focused work periods. Additionally, productivity tools and apps that block or limit access to social media during work hours can help individuals stay on track.

Mindfulness practices and digital detoxes can also play a role in improving productivity. Taking regular breaks from social media allows the brain to recover from the constant influx of information, promoting clearer thinking and better decision-making. Furthermore, by practicing mindfulness and becoming more aware of the impulse to check social media, individuals can regain control over their attention.

Conclusion

In conclusion, social media has a significant impact on productivity, mainly through distractions, addiction, and mental health effects. Although it offers benefits such as networking and quick access to information, its constant use can derail focus and diminish the quality of work. By setting boundaries, using tools to manage time better, and practicing mindfulness, individuals can counteract the negative effects and regain control over their productivity.

 

Side-Effects of Processed Foods

Processed foods, while convenient, pose several health risks due to their altered nutritional composition and added chemicals. These foods, often high in sugars, unhealthy fats, and sodium, contribute to various health problems.

1. Weight Gain and Obesity: Processed foods are typically high in calories and low in nutritional value, leading to overeating. The high sugar content can spike insulin levels, increasing fat storage and contributing to weight gain and obesity.

2. Heart Disease: Many processed foods contain trans fats and high levels of sodium, both of which are linked to increased risk of heart disease. Trans fats raise bad cholesterol (LDL) and lower good cholesterol (HDL), while excess sodium raises blood pressure.

3. Diabetes: Regular consumption of processed foods, especially those high in sugars, can lead to insulin resistance, a precursor to type 2 diabetes. The refined carbohydrates in these foods cause rapid spikes and drops in blood sugar levels, putting stress on the body’s insulin response.

4. Digestive Issues: Processed foods often lack fiber, essential for healthy digestion. A diet low in fiber can lead to constipation, bloating, and other gastrointestinal issues.

5. Cancer Risk: Some processed meats contain nitrates and nitrites, chemicals that can form carcinogenic compounds when cooked at high temperatures. Additionally, the preservatives and artificial additives in processed foods have been linked to an increased risk of certain cancers.

6. Mental Health: Emerging research suggests that diets high in processed foods may negatively impact mental health. High sugar and unhealthy fat intake can lead to inflammation, which has been associated with depression and anxiety.

7. Nutrient Deficiency: Processed foods are often stripped of essential nutrients during manufacturing. Consuming these foods in place of whole foods can lead to deficiencies in vitamins, minerals, and other vital nutrients, weakening the immune system and overall health.

Processed foods are those that have been altered from their original state for convenience, preservation, or to enhance flavor. Here are a few examples:

• Canned Vegetables - Vegetables preserved in a can, often with added salt or preservatives.

• Breakfast Cereals - Often made from grains that have been milled, cooked, and sometimes sweetened.
• Frozen Meals - Pre-packaged meals that have been cooked, frozen, and are ready to reheat.
• Snack Foods - Chips, cookies, and other snacks that often contain additives and preservatives.
• Deli Meats - Meats like ham, turkey, or salami that have been cured, smoked, or otherwise processed for shelf life.

• Soft Drinks - Beverages that are flavored, sweetened, and often carbonated.
• Instant Noodles - Pre-cooked and dried noodles with flavor packets, often high in sodium.
• Packaged Bread - Commercial bread that contains preservatives and other additives to extend shelf life.

In conclusion, while processed foods offer convenience, their long-term consumption can lead to serious health issues. Opting for whole, minimally processed foods is a healthier choice that can help mitigate these risks.

 

Strategies to Maintain Work-Life Balance

Maintaining a healthy work-life balance is essential for overall well-being, productivity, and job satisfaction. Here are some effective strategies to help you achieve and maintain this balance:

1. Set Clear Boundaries

• Work Hours: Define your working hours and stick to them. Communicate these hours to your colleagues and family to ensure they respect your time.
• Workspace: If working from home, designate a specific area for work to create a physical boundary between your professional and personal life.

2. Prioritise Tasks

• To-Do Lists: Create daily or weekly (electronic) to-do lists to prioritise tasks based on urgency and importance. Focus on completing high-priority tasks first.
• Delegation: Delegate tasks, when possible, to manage workload effectively and avoid burnout.

3. Learn to Say No

Avoid Overcommitting: Understand your limits and avoid taking on too many responsibilities. Politely decline additional tasks that may overload your schedule.

4. Schedule Downtime

• Regular Breaks: Take regular breaks during the workday to rest and recharge. Short breaks can enhance focus and productivity.
• Personal Time: Schedule time for hobbies, relaxation, and activities that you enjoy. Make personal time a non-negotiable part of your routine.

5. Use Technology Wisely

• Limit Notifications: Turn off non-essential notifications outside of work hours to avoid constant interruptions.
• Productivity Tools: Utilise productivity tools and apps to organise tasks, manage time, and streamline work processes.

6. Maintain Healthy Habits

• Exercise: Incorporate physical activity into your daily routine to boost energy levels and reduce stress.
• Healthy Eating: Maintain a balanced diet to support overall health and well-being.
• Adequate Sleep: Ensure you get enough sleep each night to improve focus and productivity.

7. Communicate Effectively

• With Your Employer: Discuss your work-life balance needs with your employer.

With Your Family: Keep your family informed about your work commitments and involve them in your scheduling to ensure mutual understanding.

8. Seek Support

• Professional Help: If you’re struggling to maintain work-life balance, consider seeking support from a coach or counselor.
• Social Support: Lean on friends, family, or colleagues for support and advice when needed.

9. Unplug Regularly

• Digital Detox: Designate specific times to disconnect from electronic devices and social media to focus on personal interactions and relaxation.

10. Reflect and Adjust

Regular Check-Ins: Periodically assess your work-life balance and make adjustments as needed. Be open to changing your approach if something isn’t working.

By implementing these strategies, you can create a more balanced lifestyle that promotes both professional success and personal fulfillment. Remember, maintaining work-life balance is an ongoing process that requires continuous effort and adjustment.

 

The benefits - and joys - of walking barefoot

Walking barefoot, also known as "earthing" or "grounding," has been practiced for centuries across various cultures and is believed to offer numerous health benefits. While modern lifestyles often necessitate the use of shoes, spending time walking barefoot can have profound effects on physical, mental, and emotional well-being.

1. Improved Foot Strength and Flexibility

Walking without shoes allows the muscles, tendons, and ligaments in your feet to move naturally. This enhances foot strength and flexibility, promoting better balance and stability. It also helps in developing the arches of the feet, which can prevent common issues like flat feet and plantar fasciitis.

2. Enhanced Proprioception

Proprioception refers to the body's ability to perceive its own position in space. Walking barefoot increases sensory input from the feet, improving proprioception. This heightened awareness can lead to better coordination and reduced risk of falls and injuries.

3. Natural Alignment

Shoes, especially those with elevated heels, can alter the body's natural alignment. Walking barefoot encourages proper posture by allowing the body to align naturally from the ground up. This can alleviate pain in the back, hips, and knees that often result from poor alignment.

4. Better Circulation

Without the constriction of shoes, blood flows more freely to the feet. This improved circulation can help reduce swelling, promote healing, and keep the feet warm and healthy.

5. Grounding

There is a theory that direct contact with the Earth allows for the transfer of electrons from the ground into the body, which can neutralise free radicals and reduce inflammation. Although more research is needed, some studies suggest that grounding can improve sleep, reduce stress, and enhance overall well-being.

6. Stress Relief and Mental Clarity

Walking barefoot, especially on natural surfaces like grass, sand, or dirt, can be a meditative experience. The tactile sensation can help reduce stress and promote a sense of calm and mental clarity. This practice can also encourage spending time outdoors, further boosting mood and mental health.

7. Improved Skin Health

Exposing your feet to natural elements can help toughen the skin, making it more resilient. Additionally, natural surfaces can provide a gentle exfoliation, helping to remove dead skin cells and keep feet healthy.

Conclusion

Incorporating barefoot walking into your routine can offer numerous benefits for both physical and mental health. While it's important to be mindful of the terrain to avoid injuries, gradually increasing barefoot time can lead to stronger, healthier feet and a more balanced body. Embrace the practice of walking barefoot to reconnect with the Earth's natural rhythms and enhance overall well-being.

Anxiety as a Strength: Harnessing Nervous Energy for Positive Outcomes

 

Anxiety is often perceived as a debilitating condition that hampers daily life and overall well-being. However, when approached from a different perspective, anxiety can be a powerful strength, offering unique benefits that can be harnessed for personal and professional growth.

Heightened Awareness and Vigilance

Anxiety heightens our awareness of potential threats or challenges, making us more vigilant and prepared. This heightened state of alertness can be advantageous in various situations, such as crisis management, project deadlines, or competitive environments. People with anxiety are often more attuned to their surroundings and can anticipate problems before they arise, allowing for proactive solutions and better risk management.

Motivation and Drive

The discomfort associated with anxiety can serve as a powerful motivator. The urge to alleviate anxious feelings can push individuals to take action, work harder, and strive for excellence. This drive can lead to high levels of productivity and achievement, as the desire to succeed and avoid failure propels individuals to put in the necessary effort and dedication.

Empathy and Sensitivity

Anxiety often brings with it a heightened sensitivity to the emotions and needs of others. This increased empathy can be a significant strength in personal relationships, leadership roles, and customer service positions. Understanding and responding to others' feelings can foster stronger connections, build trust, and create supportive environments.

Creative Problem Solving

The tendency of anxious individuals to overthink and analyse situations can lead to innovative problem-solving. The constant evaluation of multiple scenarios and outcomes can inspire creative solutions that others might overlook. This ability to think outside the box is particularly valuable in fields that require innovation and adaptability.

Resilience and Adaptability

Living with anxiety often means constantly facing and managing fears. This continuous exposure can build resilience, making individuals more adaptable to change and better equipped to handle stress. The experience of overcoming anxious thoughts and situations can foster a strong sense of perseverance and an ability to thrive under pressure.

Conclusion

While anxiety is often seen as a challenge to be overcome, it also has the potential to be a significant strength. By recognising and harnessing the positive aspects of anxiety — such as heightened awareness, motivation, empathy, creative problem-solving, and resilience — individuals can turn their nervous energy into a powerful force for personal and professional growth. Embracing anxiety as a strength rather than a weakness allows for a more balanced and empowered approach to life.

Time to give "carbageddon" the boot!

Carbohydrates often get a bad rap in the world of wellness and nutrition, yet they play a crucial role in maintaining a balanced diet and overall health. As one of the primary macronutrients, carbs are essential for providing the body with energy, supporting brain function, and fueling physical activity.

Carbohydrates, often simply referred to as carbs, are one of the three essential macronutrients that provide the body with energy. Despite their sometimes negative reputation in popular diet trends, carbs play a critical role in maintaining overall health and wellness. 

Primary Source of Energy

Carbohydrates are the body's main source of fuel. When consumed, they are broken down into glucose, which is used by cells to produce energy. This energy is vital for every function, from basic biological processes like breathing and heartbeat to physical activities like walking and exercising. The brain, in particular, relies heavily on glucose, using up to 60% of the body's glucose at rest.

Nutrient-Rich Sources

Carbs are found in a variety of nutrient-rich foods. Whole grains, fruits, vegetables, and legumes are not only rich in carbohydrates but also packed with essential vitamins, minerals, and fiber. These foods contribute to overall health by supporting digestive function, reducing the risk of chronic diseases, and providing essential nutrients that the body cannot produce on its own.

Support for Physical Performance

Athletes and active individuals benefit significantly from carbohydrates. During intense physical activity, muscles use glycogen, a stored form of glucose, as a quick energy source. Consuming adequate carbohydrates ensures that glycogen stores are replenished, enhancing endurance and performance.

Blood Sugar Regulation

Complex carbohydrates, found in whole foods, are digested slowly, leading to gradual increases in blood sugar levels. This helps maintain stable blood sugar and energy levels, preventing the spikes and crashes associated with simple sugars. Stable blood sugar levels are crucial for preventing conditions like type 2 diabetes and for maintaining consistent energy throughout the day.

Weight Management

Contrary to popular belief, carbohydrates can be part of a balanced weight management plan. Fiber-rich carbohydrates, such as those found in whole grains and vegetables, promote feelings of fullness and reduce overall calorie intake. They also support healthy digestion and metabolic health, both of which are important for maintaining a healthy weight.

Types of carbs

There are mainly 3 types of carbs: 

1.     1. Simple carbs

These are the most basic forms of carbs, they are quickly digested and can cause rapid spikes in blood sugar levels. Examples include glucose, fructose (table sugar) and lactose (milk sugar).

2.     2. Complex carbs

These consist of 3-10 linked sugar molecules that include starches and fiber. They are found in foods like beans, legumes, some vegetables, potatoes, pasta, bread and whole grains. They take longer to digest, leading to more stable blood sugar levels and long-lasting energy.

3.     3. Fibers

Soluble Fiber: Dissolves in water to form a gel-like substance and can help lower blood cholesterol and glucose levels. Sources include oats, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables.

Insoluble Fiber: Does not dissolve in water and helps food move through the digestive system, promoting regularity and preventing constipation. It is found in whole grains, wheat bran, and vegetables.

Carbohydrates are an essential part of a healthy diet, providing the body with the energy needed for daily functions and physical activity. By choosing complex, nutrient-dense carbohydrate sources, individuals can support their overall health, enhance physical performance, and maintain stable energy levels. Instead of eliminating carbs, focusing on their quality and quantity can lead to better health outcomes and a more balanced diet.

Are you caught in a worry trap?

Learn to sit comfortably with your fears for tomorrow and reclaim your today.

We’ve all been there: tossing and turning at 3am, overwhelmed by a flood of worries and imaginary disasters. Ruminating over things that will probably never happen and filling our minds with ‘what ifs’. It can feel like you are stuck in a loop of negative thoughts that can easily spiral out of control, as you lie catastrophising until the sun comes up.

Worries, doubts and anxieties are a normal part of life. It’s natural to think about an unpaid bill or an upcoming deadline. However, constant, habitual worrying, negative thinking, and always expecting the worst can take a toll on your emotional and physical health.

‘Habitual worrying can impact both our mental and physical health in a similar way to anxiety and stress,’ says Dr Sheri Jacobson, founder of Harley Therapy. ‘In the short and medium term, this can manifest as headaches, stomach pains, and muscle tension. It can impact concentration, mood, appetite, sleep, relationships and more.

In addition, there are long-term risks to our bodily systems, be it cardiovascular, digestive, immune, nervous, or respiratory.’ And because excessive worry robs us of the ability to appreciate the present moment, it stops us from being able to enjoy our lives. As the old adage goes, ‘Worrying does not take away tomorrow’s troubles – it takes away today’s peace’.

But why do some of us worry more than others? ‘Various factors can be at play,’ says Dr Jacobson. ‘While our genetic inheritance might predispose us, it is widely believed that early childhood experiences, including with primary caregivers and our surrounding environment, are a determining factor in how much we worry.’

Often, worries seem to come from an overactive imagination, and worriers are usually people obsessed with the future. They spend their time thinking about what might happen, rather than what is happening, and as the future never comes, their worries are never alleviated. ‘Safety behaviours such as avoidance of people or places also perpetuate the cycle of worry, because we reinforce the message that the situation warrants escape,’ says Dr Jacobson.

‘We then don’t build up the skills of tolerance and the confidence to withstand discomfort, our negative thoughts are not challenged, and our bodies respond in the same way, as if threatened. That all keeps us stuck in a loop.’

Those of us who worry excessively are also said to be intolerant of uncertainty. The possibility that bad things could happen makes us uncomfortable, so we attempt to prevent the not-knowing by trying to consider every negative eventuality.

‘Being unable to withstand uncertainty gives us more material to churn over, and can fuel the cycle of worry,’ says Dr Jacobson. ‘When we can’t endure the unpredictability, our thoughts are more negative, our bodies more reactive, and there is more need to reach for unhelpful coping behaviours that exacerbate the cycle.’

And it gets worse, because focusing on possible threats produces a negative bias in our thinking. This means that we are more likely to perceive normal events as potentially dangerous, and to jump to negative conclusions. Worry creates the illusion of control, however, it does not give us the certainty we are seeking, and we never feel reassured.

In fact, there is no benefit in anticipating unlikely negative scenarios – doing so creates far more problems than it solves. But, still, roughly half of us spend our waking moments worrying about things, and although research from the University of California indicates that up to 90 per cent of what we worry about never happens, many people continue compulsively playing the ‘what if?’ game.

So why do we do this to ourselves? Why do we continue to obsess about outcomes that, in all likelihood, will never even come to pass? And how can we stop? Let’s break it down… Worry is essentially a cognitive activity. It is our brain’s attempt to predict and prepare for future challenges, which isn’t always a bad thing. But when it becomes incessant, this habitual worry, reinforced each time we give in to it, becomes increasingly difficult to overcome.

Paying attention to present and future threats feels protective, and habitual worriers find it hard to resist the urge to worry – because not worrying makes them feel vulnerable. Habitual worriers may also believe, for instance, that worrying helps them to anticipate and solve problems; that it provides the motivation necessary to tackle those problems; or that it prepares them for the worst if a solution can’t be found.

As one friend put it: ‘If I expect some disaster and it doesn’t happen, then I will feel relieved. And if it does happen, then at least I will have prepared myself, so I won’t be too distressed.’ While this type of thinking might appear to be logical, it is actually irrational – since most of our worries never materialise, we end up causing ourselves needless distress.

And as long as part of us believes that worry is protective, and to not worry is dangerous, we will always be resistant to letting it go. If this sounds familiar, it’s useful to remember a handful of key facts, such as that worry does not protect you or give you control or prevent bad things from happening. In fact, worrying on its own makes absolutely no difference at the end of the day.

Learning to challenge these kinds of beliefs can be a huge step forward, but if you are a habitual worrier, then that’s a lot easier said than done. Changing ways of thinking that have been with you for years requires self-awareness and motivation, but there are steps you can take right now to interrupt all those anxious thoughts, lower your stress, and give yourself a time-out from relentless worrying. The first step to conquering worry is recognising its presence.

Often, worry is so ingrained in our thought process that we don’t even notice it, so it’s crucial to identify the triggers that contribute to your anxiety. These triggers can vary greatly from person to person, but common sources of worry include work-related stress, financial concerns, relationship issues, and health problems.

By becoming aware of what specifically triggers your worry, you can better understand the underlying causes and work towards addressing them. Keep a worry diary and begin by identifying when and where you worry most. Make a list of what’s bothering you and, next to each thing, write down what you can do about it.

Often, you will find that there are some things that you can do nothing about, but simply having that fact in writing, and being able to look at it, can provide closure on the matter. This will help you to challenge your thoughts and question the basis of your worries: are they rooted in reality or unfounded fears? What’s the evidence that the thought is true? That it’s not true? What’s the probability that what you’re scared of will actually happen? If the probability is low, what are some more likely outcomes?

Usually, contesting the legitimacy of our worries like this is enough to diminish them, but setting aside specific times for worry can also help manage it. For instance, nominate half an hour each day for worry and use this time to examine the reality of your worries. Question their validity and consider alternative, more positive perspectives.

During your worry period, challenge your negative thoughts by asking yourself, ‘Is the thought helpful? How will worrying about it help me, and how will it hurt me?’ Or, ‘What would I say to a friend who had this worry?’ And when you feel a worry coming on throughout the day, remind yourself to put it out of your mind until ‘worry-time’.

Protect yourself from scams

Caring for your brain is one of the best things you can do to safeguard your bank account.

While you plan for retirement and plan to pay for healthcare, it’s smart to arm yourself against scams. In the United States, the most recent Federal Trade Commission stats show that people 60 and older lost more than $1.6 billion to fraud in 2022.

One reason older adults tend to be targeted is that they are more likely to have savings and may be less familiar with newer tech and financial products like cryptocurrency. When someone posing as a tech support specialist or a customer service rep calls them, they can have trouble discerning that the person is a fraud.

To learn how some of us are vulnerable to con artists, Duke Han, Ph.D, a clinical neuropsychologist at the University of Southern California, is scanning the brains of volunteers 50 and older. Han’s team has pinpointed potential degenerative brain changes that could lead to reduced financial decision-making capability.

Financial acumen and the brain

Making solid financial decisions (such as maintaining good credit and spending wisely) is easier when your brain is healthy. Unfortunately, as we age, some of us experience cognitive impairments like memory lapses (which can lead to forgetting bills) or slower processing and information retrieval. “A sharp decline in processing speed makes it harder to keep track of multiple things, particularly in a high-pressure situation,” says Han. For example, a scammer might press you for a credit card number to pay an “urgent bill” that doesn’t exist.

Financial lapses may also be a harbinger of mental decline. Han’s research found that people who are more willing to give money to a stranger may be at high risk of developing Alzheimer’s. Another study showed that some people missed credit card payments as much as six years before a diagnosis of dementia. 

Shoring up your savings

No one is scam-proof, but you can take steps to lower your odds of being tricked.

1.     Boost your financial literacy

There’s a correlation between financial literacy and better decision making about money later in life, Han says. Even if you’re confident budgeting or managing credit, see if local colleges, libraries, banks, credit unions and senior centres offer info on less familiar topics like retirement withdrawals.

2.     Set up legal directives

“I usually recommend as much advance planning as possible,” says Han. Meet with an attorney to protect your assets and clarify your health care wishes.

3.     Focus on brain health

With a sharp mind, you’ll be better able to respond to financial curveballs. To protect his brain, Han stays cognitively engaged with work and prioritises exercise, a healthy diet, and exercising.

4.     Report attempted scams

“People tend to feel a lot of shame about being scammed, but it happens more than people think,” says Han. “The more scams get talked about, the more it’s destigmatised. 

5 Myths about back pain

Your spine has a lot of nerve(s), which is why if you have a backbone, you’re likely to experience some ouches in this area. Here’s what to know.

MYTH 1

Stress has nothing to do with back pain.

MYTHBUSTER

Stress absolutely can cause back pain – one large scale study found that severe stress was connected with a 2.8-fold increase in in risk for chronic low-back pain.

Here’s why: The stress response causes muscles to tense up, and chronically taut muscles can cause head, neck, shoulder and back pain. Stress can also negatively affect sleep, make posture worse, and cause inflammation throughout the body, says Jonathan Guymon, a chiropractor in Texas. “Low-back pain issues are often issues of a sedentary, high-stress lifestyle,” he says. “So get up and move, especially your spine, and practice ways to help your body handle stress, such as breathing techniques.”

MYTH 2

If it really hurts, something is seriously wrong

MYTHBUSTER

Severe back pain doesn’t always mean a severe problem. A minor issue like a pulled muscle can sometimes hurt a lot. “You have the highest amount of sensory nerve receptors in your spine compared with the rest of your body,” says Kyle Gill, also a chiropractor, in Canada. “It is also very challenging not to use your back and thereby avoid the pain.” The tell that it’s no biggie: A less serious back issue typically doesn’t drastically limit movement and begins to feel better after a few days, Gill says. Seek treatment if you have severe pain that doesn’t decrease after three days and/or travels down your leg, changes in bowel or bladder function, or numbness, tingling, or weakness. Those can be symptoms of a herniated disc or another condition that may not get better on its own. 

MYTH 3

A very strong mattress is the smartest choice for a bad back.

MYTHBUSTER

Not always. Medium-firm is often best. A mattress should be soft enough to allow your shoulders to sink in slightly, according to recent research, but not so soft that your hips & shoulders sink too deep, causing spinal misalignment. “Too soft a mattress doesn’t give enough support, whereas one that is too hard gives you pressure points,” says John Hendrickson, owner of Sport Clinic Physical Therapy. How you sleep also makes a difference. “Back sleepers do best with firmer mattresses, while side sleepers need slightly more give,” Gill says. Many companies allow you to try a mattress at home, so test one out. Try it out in a store, or if you order online, choose one that gives you several months to decide whether to keep it. 

MYTH 4

It’s easy to trace back pain to its cause.

MYTHBUSTER

About 90% of lower back pain can’t be traced back to something specific like a tumble down stairs. It is often caused by multiple factors that can include poor posture, a sedentary lifestyle, smoking, aging, genetic factors, and carrying a lot of body weight.

Conditions like arthritis, osteoporosis, scoliosis, and endometriosis can also cause pain. Fortunately, some back pain can be prevented by keeping your core muscles – the ones that support your spine – strong. Effective core exercises include planks and bridges, while stretching and yoga can help keep the spine flexible and mobile. Good posture is critical too: Leave your feet on the floor while sitting, switch positions often, relax your shoulders, and keep your stomach pulled in

MYTH 5

After an injury, bed rest is best.

MYTHBUSTER

In most cases it’s not. While taking it easy for a couple of days can help with muscle strain or inflammation, staying in bed for too long or for a different issue can prolong or worsen back pain. For example, with nerve compression or a disc problem, inactivity can tighten muscles, increase pain, and cause more weakness. As long as you’re able, it’s a good idea to try gentle stretches and movement as soon as you can. Muscle strains and sprains of the spine can be treated with techniques like manual therapy that manipulate the spine or the soft tissue and can stop back problems from becoming more serious. It’s a good idea to move gently if this is possible and to seek help if you are in severe pain.