Making the best of every decade

Nearly 9 in 10 women suffer at least one PMS symptom each month, and those in their 30s are often hit the hardest. You can avoid irritability by eating more foods containing tryptophan, an amino acid that helps your body make the “happy” hormone serotonin, says Beth Hamilton, MD, an ob-gyn in Newport Beach, Calif., and co-author of So Stressed: The Ultimate Stress-Relief Plan for Women. Turkey, chicken, salmon, and nuts all contain meaningful amounts of tryptophan.

Your 30s: Just say no

Many women are neck-deep in career-building during this decade. The unhappy side effect? Killer work stress. Get off the hamster wheel by avoiding automatic “yes” responses to requests that catch you off guard, says Gretchen Rubin, author of The Happiness Project, a book chronicling the year that Rubin spent test-driving scientific research and popular wisdom about how to be happy. If saying “yes” makes sense, fine, but being choosy helps you avoid the powerless feeling that leads to burnout.

Your 30s: Get babied

The 30s are prime time for bringing a little bundle of joy into the world—but pregnant women and new moms often feel depressed and overwhelmed. The good news: Massage seems to help by decreasing stress hormones. A recent study from the University of Miami showed that pregnant women at risk for postpartum depression had a lower incidence if their partners gave them massages twice a week during the pregnancy. Earlier research found that massage can also prevent the milder mood troubles suffered by most new moms. So don’t be afraid to ask for it—often.

Your 40s: Act happy

The growing field of positive psychology explores how to lead happier, more fulfilling lives (as opposed to treating psychological disorders). One key finding: “We become how we act,” says Christopher Peterson, PhD, a professor at the University of Michigan and author of A Primer in Positive Psychology. Translation? Make a concerted effort to be warm and smiley, and you’ll beat back bad moods.

Your 40s: Safeguard sleep

Depression spikes for women in their 40s, according to Ali Domar, PhD, director of the Domar Center for Mind/Body Health in Boston—and sleep troublelinked to hormone swings is a culprit for many of us. It’s a vicious cycle: Night sweats and hot flashes keep you up, and the ensuing fatigue hikes depression and stress, which can worsen the night sweats. You can break the pattern by doing a cardio workout—anything you find fun—at least three times a week. Don’t give up if you don’t get an instant mood boost: The benefits kick in only after you’ve stuck with it for a while.

Your 40s: Go it alone

About 46 million American women care for an elderly, ill, or disabled family member. Those caregivers’ average age? Forty-eight. The job can play havoc with your emotions and mean you’re often last on your own list. Rejuvenate with alone time. “Wake up a half-hour before everyone else, take time for yourself after everyone leaves for work or school, or spend your lunch hour alone a couple of days a week,” says Barbara Ann Kipfer, author of The Field Guide to Happiness for Women.

Your 50s: Beat belly blues

Many women find belly fat increasingly difficult to fight at midlife—and studies show that this kind of fat is linked to depression around the time of menopause. Plus, other research shows that anxiety and depression can in turn double a woman’s risk of gaining weight as she ages. Break the cycle by eating more whole grains, low-fat dairy, beans, and vegetables—they fill you up so you’re less tempted to drown your sorrows in high-fat, high-calorie foods. And exercise for at least 30 minutes every day.

Your 50s: Help your hormones

Less estrogen may mean a thinner-skinned, dryer vagina, soreness, and painful sex—all of which leave many women unhappy and anxious, according to a recent study from San Francisco State University. Sound familiar? Discuss hormone therapy with your doctor to see if it might bring you relief, as well as whether you’re a good candidate.

Your 50s: Bust your rut

Your 50s are a fantastic time to shake things up, especially if you’re feeling bored or restless. Get involved with a cause close to your heart, study a subject that intrigues you, or learn a new skill—and don’t give up: A recent study published in the Journal of Happiness Studies shows that even when a steep learning curve (like when you flub that salsa step in dance class) is stressful in the short-term, hanging in there pays off in greater happiness down the line.

Your day begins full of vim and vigor, but come 3 p.m., your energy levels have flatlined. Don’t fret, there are easy ways to bring your brio back to life. Push through those mid-afternoon blahs with these 16 instant energy boosters.

Take Deep Breaths

If stress is the source of your brain drain, try taking a few deep inhalations. Focused breathing helps lower levels of the stress hormone cortisol while increasing energizing endorphins. MRI scans have shown that deep breathing also quiets the “white noise” in the brain, improving concentration.

Break the Fast

Though you may not realize it, your body burns a fair number of calories while you’re sleeping, leaving your muscles and brain running on empty when you first wake up in the morning. Set an energetic tone for the day by fueling up with a well-balanced breakfast like a veggie omelet with whole wheat toast. This combo of complex carbs and protein will help you power through the morning.

Sit Up Straight

Slouching may be the choice position for those working behind a desk all day, but according to the International Chiropractors Association, a poor posture forces your muscles to work harder to support your frame, expending your energy reserves. For a picture-perfect pose, keep your back lightly resting on the back of your office chair, suck in your stomach to engage your core muscles which help support your spine.

Move Around

Blood circulation is an essential ingredient in the recipe for energy optimization. To get your blood flowing, get moving! Stuck in the car on a long drive? Pull over at a rest stop and walk around the parking lot. Spend your day tied to your chair? Get up and do a lap around the office every 30 to 60 minutes, stand up while on the speaking on the phone and stretch your limbs in free moments.

Turn Up the Jams

When feeling fatigued or drowsy, plug in your headphones and rock out to your favorite fast-tempo tunes. The uplifting beats triggers the release of endorphins, the same feel-good chemicals you get when exercising, raising your mood and increasing your mental endurance.

Pick Protein

When reaching for your mid-morning and mid-afternoon snacks, bypass the temptation to cram down some carbs and pick a protein-packed snack instead. Whereas simple carbs like those found in chips or a candy bar will send your blood sugar crashing, protein takes longer to digest, giving you a long-lasting pick-me-up. Try a handful of nuts, a half-cup of two percent cottage cheese or one ounce of low-sodium beef jerky.

Catch Some Rays

If the office walls seem to be closing in on you, make a break for the outside. Take a walk around the block, enjoy lunch on a park bench or simply soak in the sun for a few moments. The fresh air and natural light will help clear your head and wake up your mind and body by increasing mood-boosting serotonin levels and triggering the release of energizing endorphins.

Get More Zzzs

Getting a full seven to eight hours of sleep a night is not a luxury — it’s a necessity for all-day energy, not to mention good health! According to the National Sleep Foundation, lack of sleep is the one of most common causes of daytime drowsiness. Too little shuteye can inhibit your productivity and ability to remember information and can also lead to serious health consequences like depression, heart problems and obesity. If you struggle to get to bed on time, start your nighttime rituals like washing your face 30 to 60 minutes before you should be going to sleep to help you wind down.

Light Up Your Life

Warm up your winter blues with a little light in your life. A treatment of Seasonal Affective Disorder (SAD), light-box therapy mimics the light from outdoors and “is thought to cause a chemical change in the brain that lifts your mood and eases the symptoms of SAD,” according to the Mayo Clinic. How should you use it? Let the light-box light shine indirectly toward your eyes for at least 30 minutes each morning. This will not only help adjust your daily sleep cycles, but it will help combat SAD too.

Eat Good-Mood Foods

When you’re feeling down, chocolate chip cookies and your mom’s warm apple pie are the only things that can console your emotions, right? Wrong. Indulging in emotional eating can actually trigger feelings of depression. Instead, start eating a balanced diet of whole grains, lean protein, non-fat dairy and lots of veggies and fruit to boost your mood and increase your energy! Plus complex carbs, like oatmeal, help reduce feelings of depression and anxiety by triggering the release of the brain chemical serotonin, states CBS News.

Have a Tea Party

Looking for a drink to warm you up on cold winter nights? Brew a piping hot cup of black tea. In one University College of London study, people who drank as many as four cups of black tea a day were able to de-stress more quickly than those who didn’t drink any tea at all. Researchers also found that their blood levels of the stress hormone cortisol were lower. So, not only will teatime increase your natural ability to relax, but it will also boost your mood during this high-stress season (and keep your warm throughout the frigid winter months).

Trim the Fat

When you’re feeling down, don’t ditch your diet and exercise routine. Redouble your efforts to feel better and slim your stomach. A recent study conducted by the University of Alabama Birmingham confirmed that depression is associated with a high BMI and a larger waist circumference, which has also been linked to other serious health issues, like cancer and heart disease.

Fit in Some Fitness

Getting physical has been proven to slow down the body’s stress response, causing exercise to have the same effect on the brain as antidepressant drugs, says Time Magazine. Just 30 minutes of physical activity 3 to 5 times a week will release feel-good brain chemicals called endorphins that ease depression symptoms, according to the Mayo Clinic. Anything that gets your heart pumping, whether that’s shoveling snow or taking the dog for a walk, can help boost your mood and keep symptoms of depression from reoccurring.

Turn Off the Tube

When it comes to a little R&R, don’t turn on the television; choose an activity that is just as relaxing but requires a little more mental stimulation. A study conducted by the University of Maryland found that those who choose to watch television in their free time tend to be “unhappy” while those that choose to participate in other activities tend to be “happy.” Instead of reverting back to the activity of mindlessly watching the tube during the day, catch up on the world’s current events by reading the newspaper or live vicariously through the protagonist of your favorite novel.

Get Busy

A recent Psychological Science study suggests that those who keep themselves busy are happier than those who choose to remain idle. What to do? Fill in your planner! Gather the family for a friendly board game, tour a local historical landmark or try your hand at cooking a new recipe for you and your loved ones to enjoy.

Lend a Hand

This holiday season, lift your spirits by lending a hand to others. By reaching out to a friend, family member or even someone you don’t know, you can increase your “psychological wealth” and reap the same benefits you are bestowing unto others, according to a Kent State study. Write a letter of gratitude, volunteer at a soup kitchen or donate clothes to the less fortunate.

Pal Around

When the going gets tough, you turn to your friends and family for support. But they can help keep you emotionally resilient year-round. Close social ties can reduce stress, boost happiness, improve self-worth, increase your sense of belonging and purpose, and even decrease your risk of developing serious mental illnesses, according to the Mayo Clinic. Next time you’re feeling blue, grab a cup of coffee with your sister, call your best friend or make a date with your significant other.

Smile!

The old saying, “If you feel it, you show it, and if you show it, you feel it” seems to hold true. In a 2009 study, psychologists at the University of Cardiff in Wales found that those who have botox injections which hinder their ability to frown are happier, on average, than people who can frown freely. A separate study reported in the journal Pain found that people who frowned during an unpleasant procedure reported feeling more pain than people who were told to either smile or keep a neutral expression during the procedure. So turn that frown upside and your mood may do a U-turn as well.

You spend one-third of your life in bed, so it’s important to choose your mattress wisely. Having a comfortable place to rest your head can help you look forward to your time in bed, instead of worrying about how long you’re asleep.

Shop every 8 to 10 years

You may not notice the gradual change, but after a decade, most mattresses are worn thin in spots and become lumpy, says Joyce Walsleben, PhD, associate professor at New York University School of Medicine. Rotating and flipping your mattress according to the manufacturer’s instructions will help your mattress have as long a life as possible.

Research different types

Comfort is highly subjective, so get to know different types of soft, firm, foam, and coil mattresses, to really understand what you want. You don’t need to spend a fortune—all but the cheapest models are fine for most people, found a 2007 Consumer Reports investigation—but keep in mind that lower-priced innerspring mattresses tend to be less durable, and you might feel the springs through thinner padding.

 

Consider your partner too

If you and your sleeping partner have different tastes, look for mattresses with adjustable firmness on each side of the bed. Size matters too. “If you have a small bed, you can’t get away from one another,” says William C. Dement, MD, professor of psychiatry at Stanford University and author ofThe Promise of Sleep. “If they’re restless, kicking you all night, or a loud snorer, that’s awful.”

Give it a 15-minute test
Consumer Reports also found that consumers who spent 15 to 20 minutes testing each mattress at the store were likely to be happy with their purchase. Buyers should kick off their shoes and lie down for five minutes on each side and five minutes on their backs—plus five minutes on their stomach if they sleep that way, the study advises.

Check the return policy

You won’t really know if you’ve met your mattress match until you’ve spent a week or two in bed—and have seen how you feel in the morning. Purchase your mattress from a store with a generous return policy, generally 30 days, in case problems arise when you give it the overnight test.

Got allergies?
Once you’ve got your mattress home, it’s important to take care of it—especially if you have indoor allergies. In spite of the fuss over feather pillows, dust and dust mites are far bigger allergy offenders. If you’re a sufferer, the best trick: Seal your pillow, mattress, and box spring in allergen-protective covers. For severe allergies or asthma, experts suggest washing bed linens weekly in 130° water. Some new products are sporting materials like copper, silver, and bamboo to fight bacteria and mold, but frequent washing may be just as effective.

1. Career Choice

In the past, most people stayed in the same job for life, but those days are gone. Owing to factors such as job insecurity and dissatisfaction, it is not uncommon for someone to change jobs several times, or even change career totally. For a career change, you are likely to need appropriate qualifications, so going back to can bring you the career you always wanted, or one that you’ve now developed an interest in.

2. Sense Of Achievement

Obviously this depends on having the finances to fund it – not everyone can afford to study for enjoyment alone – but being a mature student can bring a great sense of satisfaction. Just ask the people in their seventies, eighties or even nineties who gain ! It can also boost your self-esteem if you never thought you were capable of study.

3. Second Chance

University is seen as a time in your life when you are free of responsibilities and can live it up. The truth is that many students feel socially awkward and may find it difficult to cope with the course and financial pressures. If you dropped out, or couldn’t afford to study, there is always another opportunity if you want it enough. It’s never too late to study.

4. Prospects

Since there is now so much competition for jobs, anything that you can do to enhance your prospects is worth adding to your CV. Of course, the subject will need to be chosen carefully, so that it is likely to be of use in your search for employment. There’s no use in studying random courses that are irrelevant, as you’ll have spent money for nothing. Opt for a subject that will help in a specific or general way.

5. Brain Exercise

When they say ‘Use it or lose it’, this is as much true of the brain as it is of the body. Yet how often do we think of exercising our brain? The mind also needs stretching, and going back to college or university, whether part- or full-time, can give our mental facilities a good workout.

6. Challenge

If you’re feeling that life is getting a bit stale and you’re in need of a challenge, then returning to study can be a great way of bringing something new into your life. Not only will you improve your career prospects, but studying is not easy, so when you master a new subject and gain a qualification, it will give you a great sense of achievement.

7. For You

It’s true that studying isn’t for everyone, but if it’s something that you want to do then you should try to find a way to achieve it. If you’ve got small children, for example, you can easily start to feel that you are seen as nothing other than somebody’s mother. Going back to education, even if it’s just part-time or a weekly class, allows you to have some time to yourself and do something that’s just for you, which is very important.
Have you studied as a mature student, or would you like to, and what subject would you pick?

7. I’d miss out on all the celebrity gossip

As much as I despise the damage that gossip tends to do to people, a lot of it is very entertaining. I don’t care about the stuff that belittles others, but juicy tidbits on who is dating who or who wore the best outfit to a recent celebrity gala is always interesting. I also tend to hear about celebrity deaths and famous births through the use of the Internet.

6. I’d have to depend on a repair man to fix my washing machine

I’ve fixed my washing machine three different times, thanks to the Internet, thus saving myself hundreds of dollars in fees to hire a washing machine repair man to do the same exact thing. I was able to research the problem I was experiencing with my machine, locate the correct part to order, and print off instructions on how to replace the malfunctioning part.

5. I wouldn’t have access to news and weather whenever I want

I like being able to bring up a 10 day weather forecast when I’m getting ready to start an outdoor project. I also enjoy receiving an important news flash the moment something happens somewhere in the world. I think being able to keep track of weather and prominent happenings in the news helps me not to feel like I’m sitting here in the woods in the dark. I like to know what’s going on around me, especially since I don’t have access to any television stations.

4. Finding the answer to a pertinent question would take a lot longer

Don’t you love the way you can enter a question in a search engine on the web and be directed to a dozen or so sites that might have the answer you need? I do! It takes me just a few seconds to find the answer to a question I or my kids might have, instead of hours or days. I learn something new every day!

3. Turning in work would be a chore without the Net

I earn money writing, so being able to turn in my work via the Internet access I have at home is a huge bonus. I wouldn’t be able to earn any money writing in the first place if I didn’t have the Internet. I would still be relying on the local newspaper to alert me to odd jobs available around town without the Net.

2. Keeping in touch with friends would be difficult

Chatting with friends on the many social networks available, as well as sending email messages back and forth wouldn’t be possible without the Internet. I do still write letters to a few friends who don’t have the Internet, but most of my friends and family don’t respond to written letters. If I didn’t take time to send them an email, I wouldn’t even know if they were still alive!

1. I wouldn’t know what my family is up to

I guess this can be a positive and a negative thing. I found out that my parents were taking a trip to see my baby sister on the west coast through Facebook. I’m sure I would have eventually heard about their upcoming adventure some time, since they wanted me to house-sit for them. However, it probably wouldn’t have been until a week before they were due to leave on their trip.

I’m sure you can identify with some of these 7 reasons I couldn’t live without the Net. What are some of the ways you rely on the Internet to get you through your day?

You misplace your keys, waver between work assignments and YouTube, and daydream during conversations. Some of it’s normal—life can get pretty hectic—but how do you know if you have a more serious problem? For adults who have attention deficit hyperactivity disorder (ADHD), this chronic inattentiveness becomes debilitating.

“We see an influx of adults being diagnosed around age 38,” says Timothy Wilens, MD, an associate professor of psychiatry at Harvard Medical School. “That’s right around the time people start multitasking more, juggling jobs, families, a home, and other personal obligations—and problems focusing and staying alert seem to get worse,” he says.

But not everyone who slacks on work or forgets appointments has ADHD; there are plenty of other reasons you may be losing focus. Here are five things that could be sucking your attention span dry. Plus: When you should consider seeing your doctor.
2. Technology overload

Your BlackBerry, computer, cell phone, and iPod all compete for your attention—no wonder you’re distracted! To a certain point, your brain can act as secretary, keeping you organized and helping with time management. But the more multitasking you try to do, the harder it is for you to stay focused on any single task, research shows. Learning basic organizational skills, like writing down responsibilities and maintaining a day planner, can help alleviate these problems. So can taking a break from constant television, Internet, and email inundation—or setting house rules about technology-free times after dinner or before bed, for example.

See your doc if: You consistently find yourself being pulled away from important tasks and not being able to get back to them, and you can remember being this way for most of your adult life—with or without the help of the Internet or a cell phone. When the brain’s not functioning properly, you can’t bounce from task to task without being easily distracted by thoughts or background activities, says Dr. Wilens.

 

 

3. Lack of sleep

If you’re missing out on sufficient shut-eye—most likely seven to eight hours a night—you’re probably irritable, dealing with mind fog, and have difficulty managing daily tasks. That’s a normal reaction, says Dr. Wilens. “By getting adequate rest, like hitting the sack earlier, you should get your focus back,” he says.

See your doc if: You or your partner have sleep problems or constantly wake up unrefreshed, suffer from constant moodiness, and have attention issues, such as a lack of focus or ability to stay alert. You could have an undiagnosed sleep disorder or might benefit from basic sleep hygiene tips. For adults with ADHD, missing out on sleep can make symptoms worse—and simply improving nighttime habits won’t fully eliminate them.

 

 

Poor job satisfaction

Sure, everyone’s unhappy at work from time to time—maybe your client presentation flopped or your boss gave you a poor performance review. And if a disorganized work environment or a boring project make it difficult to focus, that’s completely normal. But if you find that you consistently can’t complete projects—to the extent that you’re missing deadlines or getting in trouble for it—you probably need medical attention. Or a new job.

See your doc if: You have severe problems with procrastination, wander aimlessly at work, and have a past history of poor work performance or switch jobs a few times a year. Adults with ADHD consistently have difficulties completing tasks and are often considered the “weak link” on the team. “They struggle with a constant feeling of underachievement and with self-esteem issues,” says Dr. Wilens. Across the board, they report more job changes, less tenure, and not as much enjoyment at work.

 

 

Too much stress

Stress takes a toll on concentration, says Dr. Wilens. “It competes with your cognitive centers—the areas in the brain that are responsible for quick, sharp thoughts—so being anxious or stressed drags focus down even further,” he says. Consider meditation: Researchers at the University of Wisconsin-Madison found that the relaxation technique can increase your ability to block out distractions. Another study, from researchers at UCLA, suggests that in adults with ADHD, meditation improves attention and eases symptoms of anxiety and depression.

See your doc if: You have other mood disorders related to stress, such as anxiety and depression, which often coincide with ADHD. Also, consider it if stress is making inattention or distraction worse, which, in turn, is negatively impacting your job, relationships, or academics. Taking this ADHD self-screening quiz, and discussing the results with your doctor, may help quantify how you’re feeling.

 

 

Too little exercise

Mounting evidence suggests that regular exercise can keep your mind sharp and increase learning and memory capacity. It’s even more crucial in adults with ADHD, who battle mental restlessness. “My patients who exercise all report that they see improvement in attention,” says Dr. Wilens. Working up a sweat can also help you burn off the extra energy that causes you to feel fidgety, and it can help you sleep better at night.

See your doc if: You have a difficult time sitting still (like during a meeting or at your desk) and have an urge to constantly get up and move around the office. Or seek help if you’re self-medicating by exercising too much—say, two to three hours a day—just to keep your restlessness at bay.

Some stress can be a good thing. It’s your body’s way of preparing for a challenge, such as giving a presentation. But a steady stream of stress can be bad for your health. Studies show it can even weaken your immune system — your body’s system for fighting off disease and illness. Reduce your stress by avoiding whatever stressors you can. Take the time to relax and do things you enjoy.
Enjoy Regular Sex

It turns out that sex doesn’t just make you feel good — it’s good for you, too. Studies have shown that a good sex life can be a boost to health. One study looked at the connection between sexual activity and health in people middle-aged and older. The researchers found that those who had frequent sex were in better overall health than those who had sex less often.

Get a Pet

There’s a reason dogs are called “man’s best friend.” Dogs and other pets can offer us companionship, exercise, and even good health. Studies have found that having a pet can help reduce blood pressure, lower cholesterol levels, and improve heart health. One study showed that having a dog can help improve immune system development and may reduce the risks of allergies in children.

Build a Strong Social Network

We all know friends are important, but strong social ties can also have a big effect on your health. A recent study found that people with strong relationships were 50% more likely to survive than those with poor social ties. To broaden your social network, try volunteering, taking a class, or joining a group that interests you. And be sure to nurture the bonds you already have.

Keep a Positive Attitude

Positive thoughts can give your immune system a healthy boost. One study of law students found that when they were feeling more optimistic, their immune system was stronger. To increase your optimism, take time to savor the things you enjoy, look for the silver lining in difficult situations, and try not to dwell on negative thoughts.

Have a Laugh

A good belly laugh might be good for you. While there’s some evidence that laughter may help boost our immune system, overall research results have been mixed. A group of researchers who looked at several studies about laughter and immune function found that people who laughed out loud at funny videos had higher immune function after watching the video. But more studies are needed to prove whether laughter actually helps prevent or minimize illness.

Eat Your Antioxidants

Eating plenty of fruits and vegetables can help you get a healthy dose of antioxidants. These substances in foods can help protect your cells from free radicals, molecules that can damage cells. To get a wide range of antioxidants, choose fruits and vegetables of different colors, such as oranges, green peppers, broccoli, kiwi, strawberries, carrots, watermelon, papaya, leafy greens, and cantaloupe.

Take Your Vitamins

If you have a feeling your diet is lacking, consider taking a multivitamin. A daily multivitamin will help ensure that your body is getting all of the building blocks for a healthy immune system. Some nutrients that may be especially important for immune system health include selenium, vitamins A, C, D, and E, zinc, and magnesium.

Avoid Empty Calories

Processed foods such as fast foods, snack foods, candy, and soda don’t provide much in the way of vitamins, fiber, or other nutrients. And they often contain other additives and chemicals that may not be good for your body. When you choose these foods over more nutrient-rich foods such as vegetables, fruits, and whole grains, you risk depleting your body of essential nutrients.

Consider Herbs and Supplements

Many people take herbs or supplements to improve their overall health. Some supplements have been shown to affect the immune system. But more well-designed studies are needed to learn their beneficial effects on humans. These include garlic, ginseng, milk thistle, astragalus, and probiotics such as lactobacillus and bifidobacterium. Talk with your doctor if you have questions about which supplements may be good for you.

Keep Your Body Moving

One simple way to strengthen your immune system is by exercising. Getting regular exercise can also reduce stress and help lower your risk of osteoporosis, heart disease, and certain types of cancer. You get the most benefit when you exercise at a moderate level a few times a week. Any type of movement is helpful, including bicycling, walking, yoga, swimming, or playing golf.

Get a Good Night’s Sleep

Without enough sleep, your immune system may not have the resources it needs to fight off illness. Most adults need about seven to nine hours of sleep each night. You can help yourself to a more restful sleep by keeping a regular schedule, getting exercise, avoiding caffeine and alcohol close to bedtime, relaxing before bedtime, and keeping your bedroom at a comfortable temperature.

 

Limit Alcohol

Drinking alcohol is part of our culture. Many people drink at meals and at parties as a way to socialize and celebrate. But drinking too much alcohol can weaken your immune system and cause you to get sick more often. To minimize risk, men should have no more than two drinks per day. Women should not have more than one drink per day.

Kick the Nicotine Habit

Here’s another reason to give up smoking — it weakens your immune system. Even if you’re just an occasional smoker, you’re still at risk. According to the U.S. surgeon general, even low levels of exposure to tobacco can cause health problems, including heart attack, stroke, and asthma. If you need help quitting, talk with your doctor.

Wash Your Hands

One of the easiest ways to help your immune system fight illness is to wash your hands regularly. It’s also one of the best ways to keep yourself and others healthy. Be sure to use soap and clean, running water, and wash for at least 20 seconds. If you don’t have access to soap and water, use an alcohol-based hand sanitizer that has at least 60% alcohol.

1. Better Memory

According to leading minds in the medical profession, if you are picking up a new skill, such as a sport or a language, your mind will be able to consolidate it better when you are sleeping. You might think nothing goes on in your head while sleeping but in fact, your mind is actually practicing the skills you have learned while you were awake. So, if you wish to perform better, don’t ignore your sleep

2. Longer & Better Life

According to a study conducted in 2010 on women between 50-79 years, it was noticed that more deaths occurred among women who slept less than five hours a day. Adequate sleep also goes a long way in bettering the quality of your life. You do wish to live longer, don’t you? Then, don’t play hanky-panky with your sleep.

3. Reduced Inflammation

Research shows that people with inadequate sleep have higher levels of inflammatory proteins in the blood, which in turn are linked to stroke, diabetes, heart disease, premature aging, and arthritis. You know where this is going, so don’t ignore your sleep routine, for heaven’s sake!

4. Increased Creativity

If you are hoping to let your creative juices run, you may want to begin by investing time in getting sound sleep. In addition to making your memory stronger, sleeping heartily also helps restructure and re-organize your brain, which boosts your creativity. Need more convincing yet?

5. Better Grades

According to Dr. Rapoport, an associate professor at NYU Langone Medical Center, “severe and reoccurring sleep deprivation clearly impairs learning.” Children between 10-16 years who have sleep disorders face concerns with attention and learning. Another research showed that college students who did not compromise on their sleep cycle had better grades than those that did.

6. Sharper Attention

Dr. Rapoport says lack of sleep can cause ADHD-like symptoms in kids. A study conducted in the journal ‘Pediatrics’ in 2009 discovered that children who got less sleep could turn out to be inattentive, impulsive, and hyperactive. Yes, kids that are sleep deprived tend to become hyperactive as opposed to adults who become lethargic.

7. Healthy Weight

If you are worried about your recent gain in weight, it might be linked to poor sleep. The same sector of the brain that controls sleep is also responsible for increase in metabolism. Therefore, when you are sleepy, your blood sees a spurt in certain hormones which are also the ones that drive appetite. Which makes you binge more and you know what happens next!

8. Lower stress

Sleep is known to significantly affect stress – whether it is to reduce it when you get sound sleep or send it shooting sky high when you don’t. If you are able to reduce stress levels by getting adequate sleep, it goes a long way in controlling blood pressure, which translates into better cardiovascular health.

9. Fewer Accidents

According to a report submitted by the National Highway Traffic Safety Administration in 2009, lack of sleep and the resultant tiredness was responsible for the highest number of ‘fatal single-car run-off-the-road crashes’ – even more than driving under influence! If you are sleep-deprived it can severely hamper your driving skills, decision making abilities, and reaction time.

10. Less Depression

Just like stress, lack of sleep can also contribute to depression. For a moody person, sleeplessness will only lead to the aggravation of anxiety and emotional instability.

Have I jolted you enough into giving sleep its due respect? What steps are you going to take to put your sleep cycle back in place?
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1. Movie Day

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Watching movies at home during the day can be a lot of fun. You feel free from routine and work and it can recharge your batteries. Invite friends over or enjoy your alone time to watch favorite movies or never before seen films. Netflix always helps in finding unknown films, documentaries, or my favorite, television show marathons. I once watched 5 seasons of The Office in a week and a half when I was between jobs, and I am not ashamed!

2. Brunch

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The best way to spend an afternoon is with good friends cooking, eating, and maybe even enjoying a cocktail or two. Brunch is the perfect ‘day-cation’ to free you from your weekly stress and work schedule. My boyfriend and I like to host brunch at our new home. We have great daytime parties with good people and it is always a surprise to see who will show up next.

3. Clean

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What better time to clean than when you don’t want to be outside? Get caught up on organizing while you have the time inside to get it done. For me, washing dishes and doing laundry actually help relieve stress. When I clean my closet, it actually becomes a money maker as I sell my unwanted clothes, shoes, and bags to a local resale shop for store credit or cash. This could be a cool incentive to get you to clean your and your other half’s mess more often.

4. Read

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I love to read. In fact, I love to read so much that I tend to begin a few books at a time before finishing one. This keeps it interesting as I get to relate to different topics all the time. Whether reading for work, research, or pleasure, reading transports us into thinking analytically as well as emotionally connecting on another level with something outside of ourselves. This is powerful, so don’t take it for granted. Read to escape and read to experience.

5. Work Out

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What better way to warm up than by working out? You could try yoga, pilates, aerobics, or even one of those fun virtual video games featuring dance moves. Small weights and tennis shoes strengthen your legs while yoga stretches tight muscles. Exercise makes you look good and more importantly, makes you feel good. Now, this is a warm way to spend a cold day, isn’t it? 

6. Create

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Have you always wanted to learn how to knit? Maybe there are photos and notes just waiting for a scrapbook to be made… or perhaps you have clothes that need to be mended and sewn. Basically, if you have the time and need something productive and fun to do indoors, creative projects are a good time. It takes your focus and creativity to produce a piece of art while the project will be a cool piece of yourself to share with others and should make you feel really good.

7. Coffee Shop

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What better warm way to spend a cold day than with a hot coffee, tea, or cocoa? Having a hot beverage in hand can transform you to another place, which helps on snowy days. All activities are enhanced with caffeine and warmth. Coffee shops have the luxury of allowing internet access and a place to read or write outside your home. You may even want to bring a friend or get to run into people you know, creating an impromptu party. Coffee shops are social while allowing you to remain independent.

Whether alone or with a friend, stay warm with these ideas. What are some of your favorite warm ways to spend a cold day?