Discussions are always better than arguments.
An argument is to find out who is right while a discussion is to find out what is right.
Happy Sunday!
Archivi delle categorie:Well-being
Seven Simple Rules to Follow
We are approaching the end of summer. For those who have already returned from vacation it may be difficult to go back to everyday life, to start over with the usual routine.
So, I would like to share with you seven simple rules to follow for a quiet and less stressful life:
1. Make peace with your past so that it won’t disturb your future.
2. What other people think of you is none of your business.
3. The only person responsible for your happiness is you.
4. Don’t compare yourself to others, you may get hurt.
5. Time heals almost everything. Give yourself more time.
6. Stop thinking so much. Accept not to know all the answers.
7. Smile. You cannot control all the problems in the world.
Would you consider following these simple rules? Do you have any other to add? Let me know!
The Link Between Sleep & Weight
Do you know that sleeping less than 7 hours will make you gain weight? Let’s see how.
It is known that sleep affects overall well-being, but few people know that it also has a direct link to your weight.
This relationship was highlighted by a study conducted by researchers at the University of Chicago, coordinated by Dr. Eva Van Cauter, director of the Center for Sleep and Metabolism. According to scientific research, sleeping less than 7 hours a night would contribute significantly to weight gain. The reason is that less sleep corresponds to a greater appetite during the day because the body automatically tends to feed more to stay awake longer. Sleep is in fact an essential condition for regulating many biological mechanisms, both mental and physical.
While you sleep, your metabolism slows down, allowing your body to consume less and optimize its energy reserves. Sleeping poorly and a few hours interrupts this rhythm, so increased appetite is one of the many ways nature tries to compensate for what it lacks. It is estimated that just one hour less sleep than the recommended average of 7/8 hours translates into a consumption of about 300 extra calories per day and 1 kilogram of extra body weight per week!
All this is due to the decrease in the satiety hormone, while ghrelin, the hunger hormone, increases. That is why, despite attempts to lose weight through exercise, few results are achieved. It is obvious that sleeping more and better is not the only thing you can do, but it is a good habit that should be part of a healthy lifestyle, including a rich and varied diet.
Therefore, to get back in shape, in addition to going to the gym and seeking advice from a nutritionist, you could simply increase the hours and quality of your sleep, thus restoring the balance of your body.
How to avoid arguments with your partner
How to avoid arguments with your partner? It may seem strange to you, but the way you argue with your partner says a lot about the relationship. Arguments demonstrate that you care about each other’s feelings!
Even if you complain, for example, that you are bored, or you are left alone too often, this is a sign that you would like to spend more time with your partner and share intense moments with him/her.
Here are 5 tips to avoid arguments with your partner.
1 – Do not say anything that you will immediately regret, be sure to stick to the topic discussed, and listen carefully to your partner. In the end you may be wrong and it would be wise to admit it.
2 – It is important to recognize when you and your partner can no longer have constructive discussions. If every time you have to debate a topic, you end up getting angry, it’s time to work on managing the conflict.
3 – You shall be ready to see the other person’s point of view, how they feel, what they expect from you and what they want to do to regain happiness.
4 – It is normal to be upset, however, screaming, having vulgar language, and anything else that could hurt your partner mentally or physically is going to have disastrous consequences. Try to remember why the discussion started, what the issue was, why it needed to be addressed, and do your best to see your partner’s point of view.
5 – Finally, keep your emotions under control. Remember that if your emotions take over it may be destructive. You should try to make a strong and reasonable case. If the topic of the dispute is particularly sensitive, it is even more important for you to control your emotions. The purpose of an argument is not to hurt each other, but rather to reconnect with each other in ways you didn’t do before.
Don’t hesitate to share these simple tips with people around you, you may save a couple in trouble!
Would You Recognize Anxiety in One of Your Friends?
If you have been lucky enough not to have suffered from anxiety disorders, you may not understand what it means to be in such a situation of psychological distress.
Family or friends, mostly out of fear, tend to think that the person suffering is not strong enough or determined to get out of it. However, no one chooses to be anxious or depressed, and no one has the magic wand to put an end to such suffering.
Moreover, people who suffer from anxiety are not as easily spotted as you may think. Many victims of anxiety often wear an unconscious mask of confidence and apparent happiness.
They want to hide a disorder that is very difficult to live with because they feel the constant apprehension of revealing it to their loved ones. Anxious people would not want to cause additional worries that could be difficult for their family and friends to deal with. They are also afraid that the relationships could be strongly impacted.
Therefore it may be difficult for families and friends to detect or recognise anxiety disorders.
However, if one of your friends in distress would end up speaking to you about their true condition, then you could try to provide appropriate support. Dialogue, emotional presence and referral to health professionals such as a psychotherapist who would help identify the basic problem are some of the first steps towards healing.
Would you like some tips on getting rid of anxiety? Have a look here!
Becoming Older, Becoming Wiser
Becoming older means also becoming wiser. You realize what really matters in your life, what you privilege and who you choose to spend your time with.
Priority goes to what really matters in your life
During your youth, you felt almost always excited and you believed that the world was in your hands. You thought you had all the time ahead to realize and live your dreams. Becoming older makes you understand that time is limited and therefore precious.
Because of that, you want to enjoy every minute and every second with what is essential for you. Going out in the evening and getting home very late (or also very early the day after), nights spent drinking, dancing until your feet would hurt, no longer interest you. What matters is enjoying the time spent with your family, dedicating them qualitative time, that is time of exchange, time that counts and that is not forgotten. You realize that time flies, so you want to favour the present moment. Looking at photos together, savouring the small magical moments of hugs, or playing with your children are moments of unforgettable happiness.
Avoiding self-righteous people
Hypocrisy is no longer part of your life as an adult (at least it should be). Sincerity is what you are looking for. Instead of uttering an uninteresting sentence to someone you barely know or don’t particularly like, you’d rather be sincere, kind but sincere. At the same time, you will be attracted to people who are honest in their gestures, words and actions; people who bring a positive note to your life.
Respecting the lives of others.
Time and experience are great teachers when it comes to knowing oneself and the others. Wisdom teaches you to turn away from the problems and conflicts that don’t concern you, so as to avoid getting involved with bad energy. Therefore, respecting the lives of others becomes a fundamental principle.
Restricting your circle of friends
By ageing, the idea of making new friends doesn’t interest you any longer. Your priorities are more related to your family. You seek good friends rather than many friends. You try to build healthy relationships and you want to avoid toxic people.
Becoming older means crossing many paths with pitfalls. However, the difficulties that life presented you, allowed you to become stronger, more determined and wiser.
You have learned to know the difference between a person who is harmful to your well-being and a person full of positive energy who brings you joy and good mood.
Which other advantages would you see in becoming older?
Ideas to Try Out in Your Free Time (last part)
Here are the last ideas (for the moment) that came up to my mind and that you could try our in your free time. The previous parts are published here.
- Plan a trip “on the road”. Offer yourself a little adventure to organize a road trip. Take a road map, identify a path that you do not know, and maybe not so well known. Look for a place to stop for the night. Check the weather forecast and go!
- Try “geocaching”. Do you know what geocaching is? It is a so-called “experiential” game, which is nothing more than the technological evolution of the classic treasure hunt. Participants, called “geocachers”, use a GPS device or an App on a Smartphone to hide or find containers of different types and sizes. Sometimes they are organized by voluntary associations to raise funds, so participating would also help to finance a good cause. You will find them of any types, from the simplest to the most elaborate, sometimes with puzzles to solve.
- Make a bucket list. A bucket list is a list of things you want to do in your life, from your goals to your dreams, and also the experiences you want to live. Once completed, choose a wish and make it come true!
- Rest. It is decided, in your free time you do nothing. It is your right, if you get bored know that boredom could prove to be a source of creativity. Doing nothing helps you recreate your regenerating sphere to which you consciously or unconsciously aspire.
To conclude, I would like to stress the importance of the mentality with which you approach your free time. Sometimes it would be more useful to take leave also from yourself and not only from your job.. Going on vacations not always means making emptiness within yourself, freeing yourself from everyday thoughts. Sometimes going on vacations means fleeing, running away from your reality. And escaping from everyday life doesn’t mean your mental worries go on vacations too!
If you would like to send me your ideas, I will add to future posts to be published in my blog!
Thank you for reading so far!
Ideas to Try Out in Your Free Time (part five)
Have a look at some other ideas to try out in your free time. You can find more here.
- Stargazing. Prepare stargazing by becoming familiar with the sky that will show up on the chosen day and time (on the Internet you can find this information easily). You will have to choose a place away from light sources, take a blanket or even a deck chair and binoculars. There are also astronomical observatories and parks that organize evenings to look up at the sky, especially in summer when the phenomenon of streamers occurs (between 14 and 24 August, with a peak of activity during the night of Saint Lawrence between 12 and 13 August).
- Plan a garage sale. If you want to free up some space in your home from things you no longer use while also earning some money, a good idea is to organize a “garage sale”, or a private sale in your home. If you find a flea market nearby your place, why don’t you participate? It is also an opportunity to invite all your friends and acquaintances, and have a chat while drinking a cup of coffee.
- Let the children manage a day. The preparation of a day by children can itself become a playful moment. As adults, we can establish criteria, a budget and a timeline, then we entrust the organization to the children. Let yourself be surprised and if you do not have children, propose this activity to those who have them.
- Take part in a short-term training. Are there any activities or things you’ve wanted to do but haven’t done yet? Look around and look for short-term courses organized by in neighbourhood. Don’t think too much about the content. Do you get inspired by meditation, zumba, or writing? Sign up for! Do not hesitate, follow your intuition!
- Walk more barefoot. The foot has 26 bones, 16 joints and 107 ligaments that need to be kept active for your overall well-being. In addition, the sole of the foot contains 7,200 nerve endings, which are the basis of foot reflexology. Being barefoot is essential for your health. Start little by little and then increase the time you spend barefoot. On the beach or in a park would be perfect!
What do you usually do in your free time?
Ideas to Try out in Your Free Time (part four)
The journey to explore ideas to try in your free time continues today. Other ideas have been published earlier. Let’s check them out!
Here are some new ideas to try out in your free time.
- Organize a picnic. Choose a date, a place and invite your friends and/or family. The formula, particularly convivial, is declined in many ways and can integrate a theme, a specific culinary style, a walk, or even games for the youngest and, why not, also for the older.
- Take a trip alone. This may seem like a very bold big step if you are used to travelling with your partner, family or friends. The advantage is the incredible freedom to really do what you want, not to compromise with others on what you want to do, and to plan an itinerary only according to your wishes.
- Read a book outdoors. Choose a comfortable place, a park with a beautiful lawn for example, and take a blanket to sit on. Take advantage of your time to read a book by occasionally looking at the people around you, walking, children playing, dogs running. Enjoy the life that unfolds around you, without you having to do anything. And if you finish the book, why not leave it on a bench with some advice for those who want to take it?
- Cultivate your own garden. Whether you want medicinal plants, vegetables or flowers, making a garden is fun and instructive. If you don’t have land, you can also do it on a balcony. And if you do not have a balcony either, there are plants that live well also inside. This activity is particularly healthy because it allows you to regain contact with nature, to understand its dynamics and to observe its wonders.
- Immerse yourself in nature. As I said before, being in contact with nature is extremely energizing, relaxing and reassuring. Whether it’s a walk in a forest, in a park or a full immersion in nature, like camping, listen to your wishes and make them come true.
Would you have other ideas to add? Let me know!
Sleeping Well Is One of The Secrets for Your Well-being
Sleeping well is one of the secrets for your well-being that has been confirmed by science several times.
Find out what a good night’s sleep can bring in terms of well-being.
In the past people would go to bed at sunset and get up at sunrise. Our ancestors had no alarm clocks, they did not have neither a schedule to stick to, nor morning meetings to participate in. Their sleep rhythm was simply based on the natural day/night cycle, basically on the light.
Maintaining a healthy and regular sleep pattern is one of the (many) challenges of modern life. With our busy schedules, long working hours and smartphones always on, it may happen that we don’t get enough sleep.
Yet even though we all have a schedule to stick to, cutting back on your sleep hours is never a good idea. Sleep really has fabulous benefits, and getting enough sleep is vitally important for your overall health and well-being. Sleeping well doesn’t just serve to look good: it keeps you healthy.
Discover six benefits of sleep for your happiness and health.
1. Sleep makes you look good
Sleep is perhaps the closest thing to a fountain of youth. During deep sleep, the brain secretes a growth hormone responsible for cell renewal and repair of damaged tissue. This growth hormone is only released at night and can work miracles for your skin. The skin cells themselves go into repair mode when you sleep. Their metabolism accelerates and they regenerate faster than at any other time of the day.
In addition to these freshly renewed and healthy cells, sleep also has the effect of increasing blood flow to your skin, which is why your cheeks are warm and pink when you sleep. Lack of sleep can make the skin dull or chalky.
Thanks to a good night’s sleep you will look naturally throughout the following day.
2. Sleep strengthens the immune system
Researchers are only confirming what your mom has always told you: when you’re sick, the best thing to do is stay in bed and sleep as much as possible. Sleep helps fight the flu and other similar conditions, because the body produces disease-fighting proteins called cytokines when you sleep. If you’re sick often, maybe you’re not getting enough sleep. To strengthen your immune defences, try going to bed earlier or napping during the day.
3. Sleep helps solve problems
When faced with a dilemma, a good night’s sleep can help make the right decision. Researchers have observed that sleep helps solve problems creatively, because it provides access to the mass of knowledge and memories stored in your brain. At rest, your brain looks for associations that are not obvious when you are awake. This makes it possible to imagine creative solutions to solve the most difficult problems using information you didn’t even know you had.
4. Sleep reduces stress
Sleep and stress are back-feeding. Stress can cause a lack of sleep and lack of sleep can generate stress. It’s a vicious circle that can be hard to get out of. But by managing your sleep well, you learn to fight stress too. Better quality sleep helps your body and mind recover, but you’ll also be less sensitive to stress if you’ve slept well. All challenges are easier to face after at least 6 hours of good sleep!
5. Sleep helps to lose weight
If you’re looking to get back on your ideal weight, a good nap can be as effective as a workout. A study published by the American Journal of Clinical Nutrition claims that people who sleep well burn more calories during the day than people who don’t get enough sleep. According to researchers at the University of Chicago, sleep promotes weight loss, and another study in the journal Obesity shows that tired people tend to consume more caloric foods.
6. Sleep is good for your social relationships
Sleeping well is not only good for your physical and mental well-being, it is also a way to keep healthy relationships. Lack of sleep makes us more irritable, less patient, and with less energy to devote to others. It also impacts our capacity for empathy, and prevents us from being sensitive to the emotions of our loved ones. In short, we are much more pleasant for others when we are well rested. A nap may not solve all your relationship problems, but sometimes all that’s missing is a few hours of sleep.
What do you think about your sleeping pattern? Do you sleep longer enough to be healthy?
