Acute stress "turns off" the prefrontal cortex and strengthens the amygdala which can cut off access to thoughtful behavior and increase reflexive, knee-jerk reactions. Chronic stress has a significant negative impact on our health.
Simply changing our perception of stress (reframing) from being “bad” to being “helpful” can improve our psychological well-being and lower our risk of death by 43%.
Success on a meaningful task, even small, leads to a dopamine spike which leads to greater creativity and productivity which in turn leads to more dopamine release.
Set yourself up for a productive day by completing a small but meaningful task every morning. Keep yourself motivated by breaking large projects or tasks into smaller tasks.
Resilience is the ability to bounce back after a difficult experience. Exposure to some stress helps us learn how to build resilience so it is better to have experienced some stress than either none or a lot of stress.
Labeling and reframing our stress and stressors reduces their impact on our emotions. Accepting negative mental experiences leads to having fewer of them and better psychological health.
Human studies show a link between gut microbiota and behavior and psychological well-being. Good nutrition has been shown to protect against hippocampal atrophy and preserve connections between neurons.
Regularly consuming healthy foods can reduce depressive symptoms, slow down cognitive aging, improve working memory, improve attention and processing speed, and improve executive functioning.
The best foods for a healthy mind include fatty fish, fruits, leafy greens, nuts, and whole grains.
A 2022 randomized controlled trial (12 weeks) showed the Mediterranean Diet significantly improved depressive symptoms compared with the control group.
Sleep loss is linked to cognitive and emotional impairment. Sleep disturbance is also highly prevalent in mental health disorders.
The recommended amount of sleep for adults is between 7 and 9 hours. Some of the cognitive deficits seen after restricted sleep may be improved by napping (the ideal length for a nap is 10 minutes of sleep time).
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