Losing weight can be difficult and whilst it is easy to start on a weight loss program, it can be hard to follow through until you get the results you want.  In order to motivate yourself to keep up your exercise and lose weight, you may need to develop some tricks to focus yourself on what you want to achieve.  Here are some tips that may help to motivate you to get off the couch, kick start your weight loss and keep it going.

1. Set small, realistic goals

Large long term goals are overwhelming and often lead to dropping out or giving up.  Unrealistic weight loss goals are also likely to be de-motivators as they tend to cause frustration when you find it impossible to achieve what you set out to do.

In terms of exercise and diet for weight loss, a goal such as going to the gym at least three times a week for a month is much better than deciding to go every day for the next year as it is much less overwhelming and achievable.

Remember once you have achieved each small goal, you can set a new one, or increase the time.  Often something you have managed in the short term does not seem so out of reach for the long term if you have already achieved it for a while.

Being realistic is also important as if you set goals that you cannot achieve you will never feel that sense of achievement and success that motivates you to carry on.

2. Do something you enjoy

There is nothing worse than trying to motivate yourself to do something you hate.  It is much easier to find that motivation more often if you actually enjoy the activity, so when choosing your exercise regime, try to find something you love.

Exercise doesn’t always mean hitting the gym and pumping weights for hours on end, there are plenty of other options that burn calories, tone you up and get the heart going.  Investigate classes at your local gym such as body pump or pilates, or try a team sport or even dancing.  If you love being outside, spend more time hiking, running or riding a bike.

Even walking is an excellent form of exercise so get some friends together and go for a walk instead of a coffee, chances are you won’t even realise you are exercising.

3. Exercise with friends

Meeting up with friends to exercise is a great way to motivate yourself; as if you do not go you are letting someone else down as well as yourself.  Exercising with a friend can also be a great opportunity to catch up and can even encourage a little healthy competition that may make you push yourself more than you would alone, or force you to try new things that are outside your comfort zone but which can have benefits for your weight loss.

A good friend will also offer support and encouragement in times when the last thing you feel like doing is exercising.

4. Sign up for a class

Making a fixed commitment to a class can be more motivating that randomly exercising on your own.  For a start you will often have to pay for the privilege, which in itself can be motivating as you do not want to waste money, and secondly after a while the instructor or other members will notice if you do not attend.

Sometimes it is easier to just go to the class than explain why you haven’t been for three weeks for no good reason than that you just didn’t feel like it!

5. Use visual tools

Putting a picture of yourself when you were at your goal weight or a record of your weight loss in a prominent place can help you remember why you are putting in the effort and what you are trying to achieve.

Be realistic about this though, or it can have the opposite effect, for example putting a picture of yourself at 16 or of a 6 ft supermodel on the fridge is likely to cause more frustration than motivation when you are miles away from these ideals.

Tracking weight loss on a graph or table can also be motivating, although be aware that weight loss generally has plateaus and will not drop consistently.  If you are exercising, you may not even lose weight as you are gaining muscle mass, so think about more appropriate tools such as waist circumference or dress size to track your progress.

6. Reward your progress

If you achieve one of your goals, reward yourself with a special treat such as new clothes, a spa day or even a relaxing hot bath.  This will motivate you to set your next goal and achieve that too as you know that success will bring you something pleasurable. 

7. Talk about your weight loss goals

Discussing your weight loss goals with friends, family or your health professionals can be a good motivator as they are then aware of what you are trying to do and will notice if you are achieving it or not.  Knowing that others are looking at your progress will often encourage you to try harder, and it is always good to have the support of another person when you are struggling for motivation.

8. Join a support group

If you are really struggling to stay motivated with diet and exercise for weight loss, meeting with a team of likeminded individuals that are going through the same thing as you is a great way to get support and also to get new ideas for motivation. 

9. Look at what is stopping you losing weight and find solutions

If you sit down and make a list of the reasons that you cannot make healthy changes to your diet or exercise on a regular basis, sometimes it is easier to find a solution.  For example if time is an issue, think of ways you can exercise at home or during a break at work.  The internet is a great place to look for ideas to solve your problems as chances are there are many people out there with the same issues as you stopping them from losing weight.  Finding ways to make exercise easy is a key to staying motivated and keeping it up in the long term.

10. Add variety to maintain motivation

Monotony is boring and will not give you motivation to continue.  Not only this but in terms of exercise, it is thought that variety increases how effective your workout is.  If you find you are bored doing what you are currently, try something new to bring a little excitement to your day and push your body harder.

There is a saying that a picture is worth a thousand words and this couldn’t be more true when it comes to body language and self-confidence. So far we have being talking about ways to improve your self-confidence but it is equally important to be able to express and demonstrate your self-confidence to others.

Imagine yourself entering a room filled with people. Even before you speak, your image, your attitude, your movements and even facial expression will “witness” a lot about you. Self-confidence and comfort are not expressed only when we speak, but by how we sit, stand and behave.

10 secrets to avoid (or use) for expressing your self confidence

1. Do not put hands in pockets.

It shows that we do not feel comfortable or are not sure for ourselves, where we are and what we want. It is a logical move to want to hide our hands when we feel frustration. What you can do instead is to try to stick your hands on your hips.

2. Do not put your hands in your mouth.

This is the most obvious sign of irritation. Even if you feel overpowering desire to do, consider that everyone is looking at you and avoid it.

3. Always looks straight.

Do not lower the gaze in front of anyone; they are not superior from you. Always look up and straight and engage with other people with determination and a smile.

4. Keep an upright position.

When you are standing, watch your attitude. Stay upright with your shoulders back, even when you are reading. The upright position implies that you are not afraid of anything.

5. Walk in big steps.

The proper way to walk indicates a person who knows what he/she wants. Make sure you are walking with big but steady steps even if it is slower than what you used to.

6. Learn how to handshake with confidence

When someone extends their hands for a handshake, do not be afraid to do it. Grasp the hand across your palm and tighten it so that you both feel the contact and move up and down two to three times. Leave the other to choose when to disengage from the handshake. Also it is important, while handshaking to look the other person in the eye.

7. Watch your hairstyle.

The hairstyle, length and cleanliness of your hair are among the first things the other person will notice, regardless of gender. Make sure that when you go out (or to work) your hair is clean and tidy.

8. Smile.

Regardless of what you believe, when you are not smiling does not mean that you are not determined. A smiling face can bring much better results in your professional and personal life.

9. Do not cross your hands.

The move shows insecure people that try to barricade themselves behind the safety of their hands and not at all open to communication. Even if you feel cold, it is best to look for some warm clothes than to sit with folded hands as if to embrace the same body.

10. Use body contact.

When we talk about using body contact that does not mean you have to go out and start touching or kissing strangers without reason! During a handshake you can use your other hand to pad someone in the shoulder or you can move your body closer as a way to show friendliness.

What is mental flexibility?

Mental flexibly refers to the ability to respond to situations in different ways and deal with new and potentially problematic situations in an effective way.  People who are mentally flexible have the ability to adapt to change, meaning that they are open minded and able to see other view points, they are capable of taking risks and cope well with uncertainty.

They are also generally able to learn from mistakes and come up with new ways to solve problems.  Mental flexibility usually means that a person can overcome a thought process or action that is habitual and do it in a new way with little difficulty.

How can it relate to your health and wellbeing?

Habits are a common part of life, and there is no doubt that developing them can have its advantages in some situations, for example healthy eating or exercise habits.  However, if your life is based around a series of inflexible habits and you do not have a flexible approach to them, this can lead to stress, tiredness and poor quality of life.

By being a little more relaxed with your routines and plans, your life can become much more varied and fun.  There are bound to be hurdles and obstacles that mean that even the best laid plans in life can go astray, and if you do not have the flexibly to deal with this type of disruption it can lead to unnecessary pain and stress.

By improving and maintaining a flexible mind you can improve your lifestyle and mental well-being in the same way that improving your physical flexibility helps your physical health.

6 Ways to improve and maintain mental flexibility

1. Analyse and evaluate your actions

By thinking about why you are doing everything you do, particularly the things that are habitual, you can determine if they are really necessary in your life, the positive effects they have on your life and if there is even a reason you are doing something.

Thinking about different ways to do something can make you more productive and there is always the chance that something that has become a habit is in fact not bringing any advantages to your lifestyle.  If this is the case, why not change it up and try different activities or ways of doing things on for size.

2. Look for areas where it is easy to give up control

Everybody has areas where they are more flexible than others.  When starting to try to improve your mental flexibility, look for areas where it is easier for you to sit back and see what happens rather than be in control.

This is a good way to see the benefits that you can find by being a little more flexible in your actions and eventually you may be inspired to relinquish control in areas where it is much more difficult for you.

3. Train yourself to be more flexible

If you have noticed certain habitual behaviours creeping into your life, try to keep yourself flexible by challenging these behaviours.  For example, if you always clean the house on the same day of the week, try doing it on a different day, or take a different route to work every day for a week, just to break the mould and practice dealing with change in a positive and flexible way.

4. Reward yourself for flexibility rather than perfection

When you feel you have stepped back from your normal instincts to take control and been flexible in a situation which is difficult for you, reward yourself with something you enjoy.  Throughout life, when we achieve perfection we are rewarded for it by praise, physical rewards for recognition.

This can lead to a mindset that makes it hard to settle for anything less than perfection.  By rewarding yourself when you have dealt with a situation in a flexible rather than a perfect way, you can reset the idea that only perfection justifies a reward.

5. Learn from your mistakes

When things go wrong, it is important to look at why it happened and what can be done to avoid such events or improve outcomes in the future.  People who carry on doing the same thing regardless of negative outcomes due to habit and inability to change are likely to be less effective in the workplace as well as outside the office and may suffer continually as a result of the same errors, all of which can lead to decreased mental wellbeing.

6. Look at things from others perspectives

By opening yourself up to other people’s ideas and mindsets you can change your whole way of thinking and experience new and exciting things both in work and life.  Even if your first reaction is to disagree with a particular point of view, think it over before you voice your opinion and open yourself up to the possibility that there may be something to gain from this other perspective.  This type of thinking can help you to take more risks, try new things and generally keep life exciting.

You could also try combining the two perspectives and trying to come up with a way that both can work together in harmony, again expanding your views and coming up with new solutions which can be particularly important in the workplace.

Spiro, R. J., M. J. Feltovich, and R. L. Coulson. 2004. Cognitive flexibility theory. Theory into Practice Database

A diet rich in vegetable fiber is a necessary ally to our health, as it helps our body maintain its normal pace. Vegetable fibers have important properties: not only do they help our bowel be in good condition and to detox our body, but they can also have an important contribution to anyone who wishes to remain thin, to the extent that they create the feeling of early saturation without many calories.

But to be able to get the most out of them, you will need to include them in your diet program in a proper way.

Let’s take a closer took to what vegetable fibers are, which foods are rich in these, what is the daily amount recommended by nutritionists and who is more suitable to follow such a diet.

What are vegetable fibers?

Vegetable fibers are nutritional ingredients of plant origin, and they belong to the family of sugars. However, unlike sugars they do not come from the digestive enzymes and therefore they are not assimilated neither are they used as a source of energy.

Based on their ability to dissolve in water, they are classified into two categories:

1. Under vegetable fibers that do not dissolve in water and can be found in bran and its by-products
2. Water-soluble which are found in fruit and vegetables.

Table: Average content in vegetable fiber in grams per 100 grams of product

What are they useful for?

A diet rich in vegetable fibers has countless health benefits. In particular:

The insoluble vegetable fibers have the capacity to accelerate the intestinal procedure in a simple and natural way, favoring the natural functions. In addition, they enable the easier excretion of toxins and useless substances.

Therefore, they are suitable for use in the fight against constipation and for the cleansing of the body.

Water-soluble vegetable fibers, on the other hand, once consumed and come into contact with water they have the ability to become inflated in the stomach, creating a gelatinous mass. This is what creates a premature sense of saturation, so we eat less and the calories that are attributed to the body by the fibers are minimal.

Finally, they have two important effects: On the one hand they help reduce glycaemia, in other words the level of sugars in the blood and on the other hand they slow down the concentration of fat, while maintaining cholesterol under control.

Where can they be found?

The main source of insoluble plant fibers is found in wholemeal foods (pasta, bread, toast, pastries, flakes for breakfast, etc.). They are called wholemeal because they retain all their natural and nutritious ingredients.

In fact they are products that have not been refined, i.e. they have not undergone those processes which remove the outer skin of the grain.

Particularly rich in plant fibers are also all vegetable foods, like fruit (even nuts) and vegetables, raw or cooked.

Be careful of refined cereals

Refined cereals, such as the wheat that has undergone processing to remove the bran and to produce white flour, are very poor in vegetable fibers. Therefore, replace as much as possible the white bread, toast, pasta, cereal flakes for breakfast with wholemeal products, which are clearly more rich in vegetable fibers.

How many times a day?

The quantity of vegetable fibers recommended by nutritionists is 25 grams a day. This need can be met by consuming five a day (five portions of fruit and vegetables) and adding to one of the main meals one portion of wholemeal cereal.

Vegetable fibers intake should be increased gradually, especially if the diet you were following until recently was poor in fibers. The ideal is to start with breakfast: you can start with yogurt with the addition of one to two tablespoons of wholemeal flakes or cereal. Gradually, during one week, you can increase the amount of vegetable fibers, adding them to lunch or dinner as well.

In order for them to be effective and to give the maximum of their advantages, vegetable fibers should be accompanied with a lot of water. For example, a young woman with normal weight should drink at least two liters of water a day, including beverages and juice.

To enhance the results, it is very important to combine them with the right diet plan and regular body exercise. 40 minutes of fast pace walking are enough in order to avoid relevant undesirable consequences, such as swelling of the abdomen, which can occur in some cases in the first phase of the increase in the consumption of vegetable fibers.

Who should follow a diet rich in vegetable fibers?

A diet rich in vegetable fibers is recommended for those suffering from constipation, to those who find it difficult to control their weight and finally to those who have hereditary predisposition for diabetes, since vegetable fibers help reduce the level of sugars in the blood.

The fulfillment of your dreams is in your hand! Some people may do anything to achieve their goals while others give up with the first difficulty. Nobody is born with a successful life; even the great personalities of history chased a chance in their life following their dreams with passion and dedication.

What can you do to fulfill your dreams? These 10 tips can get you in the right path…

1. What’s your real motive?

Many of the greatest achievements in the world were made by insecure people, i.e. people who had to prove something to the society. They had such a strong desire for change and the word “failure” was not in their vocabulary. For example, Abraham Lincoln was a poor, illiterate boy, until he realized that he can do a lot more than that.

You need to understand your true motives and work when everyone else is asleep, be ready to make sacrifices and be committed to your ultimate goals.

2. There are no excuses

There are always two voices in our heads. The first tells us to work hard and concentrate on our work and the other to give up without a second thought. Stop looking for cheap excuses, beat your procrastination and look for opportunities that will bring you closer to your dreams. Do not forget that ‘when there is a will, there is also a way’.

3. Identify the true principles in your life

Everyone should know their true principles. One of the principles of Apple was to bring change in the world through innovation and it follows it until today. Determine what are the principles that guide you even in times when things are not going so well. Follow these principles at all cost, without making ‘discounts’ in your life.

4. Insist when others resign

Nobody knows when it will fulfill a dream. It may be tomorrow or ten years from now. You should never give up your dream. This is the difference between people who have succeeded in what they are doing and those who have not manage to do anything worth mentioning until now.

Just consider the fact that many people are recognized for their achievements after their death! Nobody knows when it will be the time to get what you deserve but at least you know that you have not given up your dreams.

5. Risks can take you to the top

Without taking risks, there is no reward! Those who have succeeded in life took a lot of risks to get there.  Talent is not enough; you also need to take risks and be ready to change your life and search for something better.

6. Money is not your motive

Money can be an incentive, a reward, but should not be considered your only motive. When you work hard for the sole purpose of making money you may succeed but you will not feel complete! The fulfillment of dreams does not mean a good salary, instead if you work hard and achieve your dreams the satisfaction to your soul is more valuable than any monetary reward.

7. Work from early morning to late evening

Without hard work you cannot fulfill your dreams. This, of course means that you need to find a balance between work, family and sociability. If you are to succeed, you must be “addicted” to your dream and be ready make short term sacrifices for long term success.

8. ‘Study’ can get you a step closer to your dream!

Mike Tyson was not a sports guy, but became what he is through a lot of practice! He watched all the movies related to his sport and worked his technique and succeeded.  What is the take away from Tyson’s story? If your dream is to become a writer then read lots of books, and if you’re in marketing then study everything about sales. Don’t expect that you will magically know everything without making effort.

9. Exercise to fill your brain with energy

If a car has no fuel, it cannot move! So is our body with energy. The more we have, the easier it is to improve the quality of work and our endurance. As stated by Richard Branson: «The key to success is fitness. This is the only way for blood to circulate quickly in our brain and concentrate more effectively on our dreams“. Put exercise into your life and increase your chances for success.

10. Do the right thing for yourself

We all have our moments of doubt and denial. The really successful people though believe strongly that they are doing the right thing for themselves. Even if they spend a few days full of worries, they know that have tried with all their might for their dream. We must never let the doubts take over your life and drive you away from your goals.

The causes of stress are a lot, as are the multiple ways to deal with it. While some usually use a “tool” against stress, experts tend to agree that the most effective way to fight stress is to deal with it from different directions.

It is very useful to be able to immediately implement two – three different strategies against stress, in order to help your body relax, get rid of the dysfunctional thoughts and generally to protect yourself from the negative effects of chronic stress.

Here are some strategies against stress, which by the time you learn to execute them correctly they help you get rid of it in just 5 minutes!

Breaths

They can be made quickly and directly by anyone, and generally requires little time for learning. Additionally, they can be used in combination with other strategies against stress (e.g. meditation).

Progressive Muscle Relaxation

This is a technique that after some practice, it allows you to relax all the muscles of your body and eliminate every trace of tension from stress. Seems particularly useful for people with sleeping difficulties, and can be applied to a mental level as well, in order to use at any time and in any place.

Meditation

The use of meditation is gaining more and more ground for the treatment of stress. Systematically practising meditation, – at least twice a day, every day – helps to strengthen the body against future stressors.

Aromatherapy

Though research on the beneficial effects of aromatherapy is limited, early findings show that it can lead to increased satisfaction of the individual, but also to reduce the levels of cortisol – the “stress hormone” – in the body. Especially lavender, seems to reduce weeping in infants and to facilitate sleep in both children and adults. Indeed, aromatherapy combined with a body massage, acts effectively against stress and physical tension.

Physical Activity

This is an excellent technique to fight stress, while offering many other health benefits. More specifically, it helps by offering distraction from negative thoughts, and with the release of endorphins helps in reducing the sense of melancholy and frustration.

Laughter

Pamper yourself several moments of laughter, because it does not only lowers the levels of stress, but also contributes to the overall health of the body. Also, laughter and humor bring people closer and it is known that the existence of social support network helps to reduce stress. See also: the importance of laughter in our life

This article is aimed at those who would like to learn what procrastination is and how to avoid it. I have already covered this topic is a previous post, 6 simple ways to beat procrastination, but I believe that it is a very important topic that deserves more attention.

What is procrastination?

‘Procrastination’ means to put off doing something you know you should or need to do. We can sometimes put off things that need to be done to a certain extent. All of us have said ‘I’ll do it later’ or ‘I will do this tomorrow’. However, some people have the habit to postpone things systematically and to such a degree that they have created a huge list of pending tasks, thus causing additional stress and pressure in their lives.

What happens in these cases? What happens when procrastination affects negatively your everyday life, e.g. increases your anxiety, makes your job harder, causes unreliability in your relationships, and affects others around you?

Research shows that the major causes of procrastination are:

You feel that you’re not good at what you do

You may have the perception that those who successfully reach their goals (i.e. those people you think as successful) they succeeded without barriers, difficulties or doubts. So when things get difficult you may think – ‘what I do does not seem good, rather it is wrong, I better give up ‘. However, people who manage to meet their goals seem to know in advance that during their efforts, they will also find difficulties. So when you encounter obstacles, simply choose to continue the effort.

Read my true story for inspiration.

You assume that you need to be in good mood to do something

You may need to do some things that are boring or demanding and you don’t have the right mood. When will you have the desire to do something that you do not want? If, however you try harder and start working on them, then most likely you will begin to have a sense of fulfilment and everything becomes easier.

You fear failure

You may leave things until the last minute and then say ‘I did not have enough time to do them better ‘. Usually, in this way you give yourself an excuse and protection from the possibility of failure.

Fear of rejection or intimacy

You may avoid having friends at home or calling them because you may feel rejected. Also, you may not feel very comfortable in the idea that others will get to know you better. Procrastination helps you to keep others at a safe emotional distance, allowing you to avoid expressing yourself to others.

You also fear success

If you succeed, then you may worry of gaining more attention or that you may create more work for yourself.

Lack of commitment

You may simply not consider very important what you need to do, so it does not even worth a try. Or you may consider it unpleasant and prefer to do something easier or more enjoyable.

How can you avoid procrastination?

Just do it.

Sounds simple, but the way to do something, as long as you want to, is just do it! Just like swimming, to swim you need to get into the water, there is no way to swim without getting your feet wet.

Plan for it.

Put in your calendar the things you need to do or make a list of your pending tasks. For many this is a useful way to streamline and reduce their procrastination.

Take small steps at a time.

Break down the tasks that are time consuming and difficult into smaller and more manageable goals. This will help reduce stress, rather than having to do big steps at once, you can do many smaller steps toward the goal you want to accomplish. See also: How to set goals and achieve them.

Share.

If what you have to do is too much, you do not necessarily have to do everything yourself. If you clearly ask for help, more likely there will be some people who would gladly like to help. This will also make your work more enjoyable.

Think differently.

If before you do something you’ve already decided or ‘predict’ that will fail, if your expectations are so high that discourage you from trying, if you want all or nothing , then you may need to change such ways of thinking because they only thing they do is increase you procrastination.

Reward yourself.

Maybe you believe that small steps are not worthy of recognition because they are not important. Maybe you learned to judge yourself (or others) with very stringent criteria or that reward or award is worth only for ‘large or difficult achievements.” Wrong! To reward yourself can be important as it enhances your confidence and make the process more enjoyable.

Stress is everywhere, your to-do list is endless and the 24 hours of a day are not enough to satisfy the needs of your everyday life! If you are not in charge of your life you can easily get lost between work, family and personal “wants”. But if you can become a little more organized, you will notice that a day is enough to pursuit not only success, but also happiness. The following tips will help you organize your life better and find more time for pleasure.

1. Organize your office and home

The environment of your home or office can affect the way of living and thinking. Clean up the area and remove any unnecessary objects and items you do not need and try to keep the space clean and tidy.

If you tend to forget where you put things, try to put them in the same position every day. If you spend too much time finding what to wear, keep your clothes nice and tidy in the closet and you will save a lot of valuable time especially in the morning! In general identify activities that are time consuming and non-productive and try to find alternative ways to save time and become more productive.

2. Manage your time through reminders!

Use your diary or the calendar on your mobile to set reminders for the most important tasks.  Do this on a daily basis and schedule the day’s appointments, whether it is a business meeting, or a doctor’s appointment. See also: 14 tips to successfully manage your time

Write your pending tasks in an Excel sheet (or Evernote, Google Keep or any other tool you want) and keep a list, which you must update on a daily basis. This is the only way you will be able to maintain a schedule and become more organized.

3. Turn your important tasks… into habits!

When you repeat a task on a daily basis, you can turn it into a habit. If you do the same things every day, like for example making breakfast, checking your email, going to the supermarket, then you will definitely save time by doing these activities out of habit.  Daily organization will help you achieve even your most long-term objectives.

4. Stop using excuses

Instead of constantly making up excuses to yourself and others… try to get yourself together and make a fresh start. Stop complaining for example, that the day didn’t start off well and take responsibility.

If you do not have a schedule in your life, even unconsciously, then nothing will be completed within the day.

5. Minimize distractions

Mobile phones, television and the computer can distract your attention within a few seconds. Keep whatever disorganizes you away from your room and try to concentrate. Nobody said that organization is an easy thing but at least give it a fair chance…

6. Be realistic about your expectations

Perhaps, if you try for example to clean the entire house in one day… you won’t make it! But if you decide to clean one room at a time, then you will have time to do other things as well. It is important to have good judgment and be realistic about your expectations.

7. Outsource boring activities

If you don’t have the time to wash your clothes, take them to a cleaning service or hire someone who can wash and iron them.

If you hate a chore at home or at the office you can get help from a professional, so you will still have time for fun and inspiration. Don’t try to do everything yourself and make sure that you set your priorities correctly. If you had to choose between paying someone to do the garden so that you can go for a drink with friends or do the garden yourself, what would you choose?

8. Reward yourself

After completing a task that needed a lot of work and attention, reward yourself! When there is a reward at the end of a task, things get a bit easier.

Willpower, according Wikipedia, is the self-discipline required for personal improvement. It is the driving force behind your willingness to make things happen. Fortunately there are ways to improve your willpower and this is what will be discussing below.

 1. Baby steps

Start with small and easily attainable goals rather than too optimistic targets. For example do not just say: “I will never smoke again” because if you fail to do so you will be disappointment which is not what you want especially at this stage.

A good first step, in this case, is to reduce the number of cigarettes you smoke on a daily basis. Then establish a few days without any cigarette, days that you know you will be at home. At the end of this period you will see that you will be satisfied and happy because you made a step forward. So when we get together with friends and smoke one or two cigarettes, you will not have regrets because you know that you can have days without a cigarette, because you have done this before.

2. Accept the fact that everyone makes mistakes

If for some reason you encounter difficulties do not panic and don’t give up.  Maybe you said you would eat a small snack and you end up eating the whole package, it’s not the end of the World. The right thing is to ask yourself is why. “What did I gain from this action? Did I felt calmer, more confident or happier?” A small slip is not the end of the world or the excuse to give up.

3. You make choices not decisions

Nobody forces you to do anything. You make a choice, not a decision. The decision means that there are no alternatives but a choice is something that you can always change it. Ask yourself: is this change important to you or you are doing it just to please others? Once you understand that you are responsible for your choices you will gain the strength to stick to your goals and achieve them.

4. Make it a habit

Willpower is not a secret that you should explore but a skill that you can learn, like any other. You just need to practice this. In order for your brain to get used to a new activity and turn it into habit, you have to repeat it every day for about 6 weeks. So after a while you start to feel proud of what you have accomplished and this will help you continue the effort.

5. Deal with fear

Leaving aside the willpower, all major changes are quite frightening. Fear can lead to procrastination, while you blame your will is not strong enough to achieve the goals you set. But it’s time to face your fears, to concentrate and make decisions. A strong willpower cannot help you, unless you decide to help yourself.

6. Love what you do

The stubbornness is not the only key to strengthen your willpower. You need to have motivation and vision as to what you want to achieve. If you are not passionate and love what you do then it will be very difficult to continue until the end.  Your love for something can get you started but passion is what will keep you going.

About 2/3 of our body consist of water. In fact, in men the percentage of water reaches 60-65 %, in women 50-60 %, while in young children (5-8 years old) up to 70 %! That is why we can stay alive several weeks without food, whereas only a few days without water.

But how does water helps our body?

• The needs of an adult in liquids are about 2.5 -3 liters a day, which are covered through the intake of liquids (water, fruit juices, drinks, milk, soups), but also from foods containing water, such as fruits and vegetables.
• A fluid loss of 1-2% of our weight (i.e. , 650-1.200 gr.  for a woman 65 kg) may cause disturbances in the normal functioning of the body, expressed with headache, feeling of fatigue, weakness, inability to concentrate and irritability. In the event of a more severe dehydration, which reaches 3-5% of our total weight, the problems are more serious, such as blurred vision, difficulty in swallowing, even muscular spasms or hallucinations.
• Every day our body expels around 5 glasses of water by the kidneys in the form of urine, 2 cups of water with the sweat and 1 glass of water with the breath.

Benefits of drinking water for our health

Cell reproduction

Water contributes significantly to the life and reproduction of cells. It is the main means of transporting nutrients (carbohydrates, amino acids, vitamins, minerals, trace elements) to the cells and from there to the organs of the body. However, at the same time, it is a means of removing toxic and waste substances.

Essential for the blood

Water is an essential constituent of blood, which carries oxygen and nutrients, while contributing to the expulsion of harmful and useless substances from our body.

Natural lubricant

It plays the role of a natural lubricant, thus contributing to the proper functioning of muscles and joints. In addition, it ensures the absorption of vibration, for example from falls or even from simple daily activities (e.g. , walking), while protecting sensitive areas such as the brain and eyes.

Better brain function

Even a small percentage of dehydration, e.g. of 2 %, increases the feeling of fatigue and affects the mood and our ability to concentrate.

Better functioning of the kidneys

It is important for the functioning of the kidneys, because without that the kidneys are not able to “do their job”, i.e. to help with the elimination of toxins and waste substances resulting from the process of metabolism.

Helps the digestive system

Water is the main ingredient of digestive liquids; therefore it helps in the process of the digestion of foods.

It facilitates the passage of food from the gastrointestinal tract and contributes to the better absorption of nutrients. Finally, it helps the excretion of indigested substances from the large intestine.

Healthy skin

Usually, when we hear the words water and hydration, the first thing that springs to mind is a radiant skin. Thanks to the water we drink, our skin remains elastic and healthy.

Steady body temperature

Water is the main means of our body in order to keep its temperature steady, regardless of the external environment. Perspiration, which consists mainly of water and we so much detest, helps to reduce our body temperature, especially the warm days of the year or when we strain our body due to exercise or work. It is therefore important in such cases to replenish our further losses in liquids.

Pregnancy and breastfeeding

The needs for water during pregnancy are increased considerably, mainly due to the increased loss, but also to the change in the composition of the body of the woman (e.g. amniotic fluid). As regards the period of breastfeeding, the needs are even greater, since we need to cover the fluid losses from milk production.

Increases metabolism

Water is essential in the diet, since during eating it promotes the feeling of saturation. In addition, the coverage of our needs in fluids contributes to a better functioning of the metabolism.

Avoid infections of the urine system

Fluid deprivation is a predisposition for infections of the urine system.

There are thousands of people looking for a job on a daily basis. They search through hundreds of offerings trying to close a job interview but for many reasons they are not so lucky.  Of course besides luck they also make mistakes. 9 of most common mistakes in finding a job and how to avoid them are explained below. “Experience is the name everyone gives to his mistakes, “Oscar Wilde.

1. Not reading the job description carefully

If you don’t read the job description carefully then how would you know what skills are required for the job? Many people are confused by the countless ads they read and do not pay attention to the details of the ad, so they do the exact opposite of the instructions.

2. Submitting a CV with spelling or grammar mistakes

You must correct any spelling or grammar mistakes in your CV otherwise you destroy any opportunities for future employment. Often people work so hard to create a well written resume or letter, but forget to do the basic spelling and grammar checks. So, before you deliver it, use a spell checker (Word spell checker is just fine) and read it two and even three times!

3. Your CV should not exceed two pages

This is true for both the experienced and the non-experienced. Depending on the requirements of the job you should tailor your CV to match these requirements better. You should try and be as precise as possible since most managers will not read beyond the first page…

4. Do not skip the cover letter

Without a cover letter your CV is not complete! The CV shows the events in your life from education to work experience and the cover letter conveys the attitude and personality. Employers ‘like it’ when candidates try to explain both their qualifications and aspirations. It is an action that will make your CV stand out of the crowd!

5. Follow up the interview

You should not be afraid of your persistence to get a job, but that does not mean you have to become annoying. We need to show your future employer that you have the confidence and appetite for work. After the interview you can send an email, as a thank-you note or you can contact the person responsible (after a few days) and ask for an update.

6. Check your social media profiles

The internet can help us ‘close’ an interview, but also to destroy it! It is good before sending your CV to Google your name to see what kind of information or images appear in the search results. At the same time, it’s a good idea to restrict access your profile on Facebook, Twitter etc. so your future employers cannot look to at the photos or things you post.

7. Don’t depend only on on-line job search

The Internet is a great way to find new opportunities but there is nothing like a personal contact. Get off the couch and start building your networking strategy. This will not only require making a phone call to the employer (beside sending an email), but it may mean the delivery of your CV in person.

8. Don’t go unprepared in the interview

‘No’ spontaneous answers will not give the best impression, since impulsive reactions can ruin an interview. Try to think about the answers to the most “classic” questions before the interview. Your goal is to persuade them that you care about this company and not just about the job. For this it is necessary to know enough about the company so do your research before and get prepared.

9. Don’t act like a robot during interview

An interview can be stressful, but the passion and personality will determine the decision of the Director in recruiting. If you behave like a robot, you will not stand out! Instead, you need to smile and look the employer in the eyes …

How can you really tell if a person has the skills to become a true leader? Some people wonder, if indeed they have the skills to lead their life or their work towards a better future and others believe without evidence that they are irreplaceable.

Researchers reveal the characteristics of a “leading” personality and explain those attitudes that distinguish an everyday person from a leader!

A leader follows his true mission

The leader knows what the mission is and has studied in detail the next moves. He even has a plan B in mind. It is important to know exactly how you will get to your goal, what steps to follow, what tools to use, how and when. At the same time, you must have measurable results in your hands, since otherwise you would not know if you have wasted your money, time or just your mood.

A leader is outgoing and approachable to others

True leaders do not have the complex of a “successful” person, but they are rather likeable, cool and especially outgoing. Besides, this is how they manage to win the sympathy of others and they have no reason to brag about their achievements of their personal or professional life.

Leaders don’t rest on their “successes”

A leading personality always tries to lead his life (and work) a step further, since if he rests he may lose his incentive or reliability. Give a good example to those around you and prove that you should always try for one more success. In fact, only then will you be able to earn their respect or admiration.

A leader has a vision!

Where do you want to get your business or how do you imagine yourself in 10 years? A vision must be abstract, but not “up in the clouds”. The leader always follows his vision, without “ditching” it when things get rough, even if this obstacle seems impossible to bypass.

A leader earns the respect of opponents

A “leader” is always regarded as a leading expert among his family, friends and colleagues. Most of them possess an academic title or great life experience, which is likely to lead to success. However, you will get a badge only when you earn the respect of your opponents!

A leader has good communication skills

Many people cannot easily pass on their ideas, or their vision, because they lack that communication skill. You should often come in contact with people in key positions and not skip appointments, since this way you can ensure direct communication. However, you should prefer face-to-face communication, since it is more effective.

A good leader has flexibility

A leader is not afraid to try new methods or to pioneer, since he can judge objectively. Be flexible, without that meaning that you will not customize your style according to the demands of today’s life. Even when faced with powerful people, believe in yourself and triumph.

A leader has a capable team around him

Few people possess all the skills that characterize the “perfect” personality. They all have imperfections and weaknesses, but a leading character makes sure that he covers them through the people, friends or business associates surrounding him. Behind a leader, there is always a group with the right people that advise him for the best.

Many people believe that it’s very difficult to change their life and while it is, there are always exceptions to the rule. With the proper mind-set, the right plan and lots of willpower you can make the first step for a new beginning that will bring an end to your passive life.

A true story…

I’ve been running manageyourlifenow for 5 years but this is the first time I will post a true story and not an article based on research evidence or studies. This article is also special for two more reasons, first because I will be sharing my own true story and second I hope that it will inspire and motivate people not to give up but always hope, work and wish for the best.

An Internet story with a happy ending

It all started 10 years ago while I was enjoying my summer holidays in Santorin – Greece and between the sun, the sand and the sea I decided to get actively involved with the Internet and explore the possibilities this new area or better era could offer to young and enthusiastic IT professionals. For sure it was an exciting experience much more than it is now, but besides excitement I was also looking for ways to create a sustainable income on-line.

What I wanted was a job where I could work on-line, from home, do whatever I wanted without having a boss or a timetable and make enough money to make a living! Everybody with whom I discussed my dream called me crazy but after 2006 (this was the point where I realized the potential of Google AdSense) my dream started becoming real and a few years later I have finally managed to turn my dream into a fulfilled goal.

It was not easy, in fact it was a journey filled with more failures than successes. Many times I deleted everything and started from the beginning either because what I was doing did not generate any outcome or because Google was destroying my efforts. Despite my academic background it took me many years to understand how search engines work, what the real Internet Marketing is and how to build a successful web site without taking any risks.

The problem with working online is that there is too much and too conflicting information on what works and what does not work in the Internet and if you don’t know from where to start and who to trust you will get lost in a vicious circle without exit. It happened to me as well and I know the disappointment of seeing your endless hours in front of your computer producing zero return. At those times I was anxiously looking for someone to tell me what I was doing wrong and what I should do to get traffic and make something out of my online work.

Unfortunately for me I had to learn the hard way by trial and error. I had to go through a difficult process of working long hours without knowing what would be the result; all I knew is that I had to find a way out; I had to find a way to get out of the 9 to 5 and do something to change my life.

Making the Internet work for you in not impossible…

10 years after, I am happy to say that my persistence finally paid off. I gained confidence, knowledge and valuable experience that helped me escape from a boring routine and opened new horizons for more enjoyable experiences. Seeing how it felt, I decided that I had to share my experience and techniques with other people who want to work online and satisfy not only their financial needs but also the feeling of achievement, satisfaction and completion.

What I came up with is a book that describes step-by-step everything you need to know about creating a successful web site or blog. Unlike other books or products, I won’t bother you with theories, imaginary web sites or fake scenarios but will show you REAL case studies, REAL examples from REAL web sites I have created over the years that generate both traffic and money. If you really feel that it’s time for a change you can give this a try;  it’s not going to be easy but at least you know that it is possible provided that you follow the right path and use the correct tools.

If something is not clear or you are not sure how this story can change your life, join me in the comments below and I will try to do my best to answer your questions.

A “bad” boss can turn the office environment into an unbearable workplace! If your boss behaves badly at work, then it’s up to you to change this situation.

In many companies, people in a higher position may be constantly and intentionally screaming at you without any reason. But, if you just stand it and do nothing, this situation will not change, but it will become even worse.

The following tips can help you re-think the way you can deal with a “bad” boss at work.

Discuss the problem at the right time

The sooner you discuss the problem with your boss the better! Choose the appropriate time for discussion and avoid approaching him in the middle of a meeting or at the corridor.  Make sure that you are in a quiet place or in a quiet office, in order to stay focused on the problem and to remain calm.

Explain to him the consequences of his actions on your work and on the company and suggest some solutions for a positive change.

Classify your boss under a “category”!

To which of the following categories does your boss belong to? Your boss might:

(a) Not know he is acting as a “bad” boss,

(b) Know that he behaves badly and wants to improve

(c) Not be interested in learning from his mistakes.

Most of the employers, who annoy their employees, simply ignore their mistakes, while some of them try to improve their communication.

Finally, to the third category belong those who consistently refuse to acknowledge the mistakes of their behavior, and as a result it is not easy for them to change.

Do not accept to become a ‘victim’ indefinitely

If your boss can’t appreciate your efforts or accept his mistakes you can turn to upper management (if possible) or you can try and pursue another position within the company. In case your boss still attempts to put you down or to slander you… you will have to defend yourself.

In general, make sure that all communication between you and your boss takes place in front of others.

Praise your boss… but don’t overdo it!

A “thank you” to your boss after a successful job… can do only good to you! A nice word, when the other deserves it, is a tip that will bring you closer to your boss.

There is no need to get into fake flattery, because the result will be negative! Besides, this way, if you need any advice, you will be able to ask for his help more easily and without being nervous.

Don’t start planning your revenge

Even if your boss behaves in an unacceptable manner… don’t think of payback. You have to fight this temptation and understand that a bad behaviour will make the situation in the office worse.

Keep your professionalism and try to make a positive impression to other managers. Be active regarding your sociability and who knows…, you may benefit from it!

Deal with the situation with a good sense of humor

A good sense of humor is the perfect solution to an unpleasant situation. Instead of being upset after the last meeting, try to laugh with the incident. Discuss it with your closest colleagues and predict using your humor your boss’s next movements.

Be careful, though! Even from a political point of view, such a move is quite risky for your position in the company, since your intentions may be communicated to your boss by some of your ‘nice’ colleagues. Try in every possible way to overcome the mistakes of your boss through laughter and next time you will realize that this situation will not affect you that much.

Obesity is the result of following a bad diet combined with limited physical activity. The car, escalators, television, computer, video games are daily habits that “steal” time from physical activity. Children, who spend on average 4 hours in front of the TV or computer monitor daily, weigh more (have a higher BMI) than children who watch less than 2 hours / day.

Children less than 2 years are not recommended to watch any TV, while over 2 years to watch less than 2 hours a day. The international recommendations for health education recognize physical activity as a key factor in ensuring good health and suggest its inclusion in everyday life as a way of life.

They recommend at least 60 minutes of moderate to intense exercise per day (even cumulatively, i.e. 3 sets of 20 minutes) for all children over 2 years, particularly emphasizing the importance of pleasure and fun while exercising. The specific duration and frequency of physical activity promotes healthy growth and provides significant physical, mental, and social benefits.

More specifically, a training program 40 minutes / day, 5 times a week for 4 months in obese children can improve the components of the metabolic syndrome, including the proportion of fat in the body. It is important to note that these benefits are maintained and kept as long as you keep exercising.

Although physical activity alone may not lead to significant weight loss, the psychological benefits of exercise are very important. Improved psychological parameters may help obese kids to better manage overeating and negative emotions.

In summary the most important benefits of regular exercise on the physical and psychological world of obese children are:

Benefits of regular exercise

• Increase energy expenditure of the body i.e. you burn more calories
• Prevent future weight regain
• Help build and maintain healthy bones, muscles and joints
• Improve fitness, increases strength and builds more muscles
• Improve posture and flexibility, coordination and movement control
• Developing a healthy cardiovascular system (heart and lungs)
• Improving socialization through participation in group activities
• Maintain or increase lean body mass (which improves the metabolic rate and physical condition)
• Reduces side effects of exercise by improving the robustness
• Reduce risk of chronic diseases (obesity, diabetes, blood pressure etc.)
• Adopting a healthier lifestyle (e.g., avoidance of smoking, alcohol and drug use)
• Better performance in school
• Reduce stress and avoid depression
• Improved confidence and self-esteem, feelings of pride, less guilt, sense of balance in life and enjoyment of tackling challenges and achieving goals
• See also: 20 benefits of aerobic exercises

The role of the parents in the fight of childhood obesity

From the above, it is clear that regular exercise has many psychological and physical benefits for the child, so parents should motivate their children to be physically active.

Help them find a sport or hobby

To accomplish this, you first need to limit the time spent in sedentary activities (e.g., television, computer, console games). Then, you should encourage them to participate in outdoor activities that involve movement (e.g., basketball, dancing, etc.). You need though to let them choose for themselves, perhaps with the guidance of a trainer, what they prefer based on what is fun and what they like to do. You need to explain to them that the goal of doing sports is not to win but to participate and give your best performance.

Exercise is not only the gym

Non-formal exercises can also help increase your child’s physical movement. Riding their bike, playing in a nearby park, walking the dog are pleasant habits for the child who don’t want to leave the couch. Even some of the classic outdoor games like hide and seek, skipping ropes, rubber and apples are very good opportunities for exercise. It is good to find a suitable activity for each season. E.g. swimming in the summer, hide and seek in the winter, music and dance at home.

Be a role model

The involvement of parents in this process is always an incentive for the children. It is well known that the child seem to replicate the behaviour of their parents. Parents should be physically active as well and why not do the same exercises with their children.

It is a fact, that the need to work with a view to ensure financial resources does not make much allowance for choosing our profession and our work. Given the above, to love what we do for a living, is an even more difficult target.

The love for the job, or else the job satisfaction, as referred to by experts, apart from the positive effects it has on productivity and growth; it is a sign both of mental health and also of quality of life.

The term “job satisfaction” refers to whether or not we like our job, whether we experience it positively or negatively as a whole. Although in the past, the idea of full employment was exclusively about whether or not it satisfied our needs (e.g. , good salary), nowadays the fact of whether we love our job or not has to do with more factors.

But let us take a look at the different factors and what we can do in practice in order to love our job:

How do you understand your payment?

Regardless of the nature of your work, how you understand your payment -physical or mental- will largely determine the feeling of satisfaction or not you derive from this.

Does your salary seem to be fair and proportional compared to other colleagues of yours? Is your value and effort recognized? Do you take into consideration the general economic and social conditions of the environment you live and work? The more honestly you answer to the above questions, the more conscious will your decision be to remain at your post or to search for another job!

It is worthy of your love?

In order to love your job, you have to believe that it is worthy of your love! How do you assess your work- whatever that is? Do you perform it entirely mechanically or can you see that you really contribute something to the world by doing the job you are doing?

Whether your responsibility is to serve customers in a store or you are one of the best doctors of the country, in order to love what you do, you need to evaluate it positively so to feel that what you offer is important.

Does it cause you discomfort, stress and psychological pressure?

Separate your work from the rest of your life. We find it hard to view with sympathy the things that cause us discomfort, stress and psychological pressure.

Do not take more than you can handle, do not work more than you can take, because even if you think you can respond to it, fatigue functions accumulatively and the time of the explosion is not too far away.

When we manage to disconnect psychologically from work, (when we leave) and for the rest of our day, we protect our mental health and do not risk our job performance.

Must Read: Burn out Syndrome causes and cure

How do you think of your job?

Any negatively charged thoughts such as: “I was not destined for this”, “I hate my job” etc. , unfortunately create additional burden to your psychology and make your work even more difficult.

What you can do is to start thinking in more realistic terms about your job: “Am I perhaps overlooking the fact that this job of mine covers to a large extent my materialistic and mental needs?”, “Is it maybe unreasonable and unrealistic to demand that there should be no difficulties and bad times in my working environment?”. Accept that in life there is not just black and white…

Does your job requires other personality elements from those that define you?

Undoubtedly, some jobs “are loved” more easily by specific types of people. Both the type of your personality, and your previous work experience, contribute to the satisfaction you will feel from the job that you have chosen to do.

Think of the characteristics of your personality and explore to what extent they help you with the job you have chosen to do.

Does your job require other elements of personality than those that define you?  The “matching” between the individual factor, and the type of job seems to play an important role to the satisfaction we get from our profession.

How would you feel if tomorrow you were dismissed from this job?

Finally, take a look into the future and think how you would feel if tomorrow you were dismissed from this job. What would your feelings be? What would you be missing the most? Would it have been easy for you to adapt to another job and just as easily to replace it? Be sure to remember what it was you loved in this job, even if you feel that it was not completely your own choice.

Don’t forget that work covers a large part of our everyday life and our lives in general and so it should satisfy us to a certain extent. Whether you decide to stay with your job or to search for another, always keep in mind that it is not the job you do that defines you, but how you do it!

There are some people that don’t get sick no matter what. Have you ever wonder what is their secret? Read the 7 most common reasons of why some people do not easily get sick.

They experience less stress

At times of intense stress, the body, in order to support the alertness mode, generates large quantities of adrenaline and cortisol and at the same time it suppresses the immune system, so its ability to combat bacteria and viruses is reduced.

When permanent disruptions to the immune system due to stress are caused and when there are other factors, such as a genetic predisposition, it is not unlikely that the immune system starts treating the body itself as a foreign body and it often turns against different organs, causing autoimmune diseases (e.g., rheumatoid arthritis, thyroiditis).

Research also shows that people under stress are more susceptible to cardiac diseases; they are more likely to suffer from bowel syndrome or other diseases of the gastro-intestinal system (e.g. gastritis, ulceration) and face an increased risk of mental disorders, such as depression.

Stress has an impact on female fertility, health of the skin, affects the metabolism and is associated with erectile malfunction, while it often aggravates already existing health problems such as osteoporosis and bronchial asthma.

Must Read: 20 simple ways to fight daily stress

They love bacteria

Let your kids play with dirt, do not wash your hands with antibacterial soap all the time, stop worrying about whether your home is clean enough. In other words, put a little dirt in your life!

This is what experts advise, since it has now been proved that excessive cleanliness may be partly to blame for the outbreak of asthma, eczemas and generally of allergy, especially to children.

In fact, researchers from the University of Brunel in London observed more than 13,000 children from their fetal age up to after the age of 16 years and found that women who used many household cleaning products during pregnancy or shortly after birth, raised the risk of asthma to their children.

It is also no coincidence that the percentages of allergies in people who live in “sterile” city apartments are higher than those living in the province. Our contact from an early age with germs helps create antibodies, thereby strengthening our immune system and therefore our body’s defense against illnesses.

They prefer natural treatments with herbs

Western medicine may usually resort to drugs as the only way of dealing with all health problems, but no one can overlook the role of nature as well.

First Hippocrates had spoken about the power of plants and herbs which, thanks to their properties, contribute to the treatment of many diseases. In fact, of the approximately 250 plants used on his patients, several of them are the basis even of modern drugs.

According to traditional Chinese medicine, everyone can find a valuable herb for each problem (e.g. , hypertension, obesity, weakened immune system). This does not mean, of course, that we will have to purchase whatever herb is available on the market to stay healthy.

A slight change in our daily lives is a start. The systematic consumption of green tea, for example, reduces blood pressure and fat, while it seems to even have an anti-cancer action due to the polyphenols it contains, known as catechins.

They sleep more

Adequate sleep, but not excessive (more than 8-9 hours daily), is considered a longevity factor. In fact, research from Harvard Medical School has shown that those who sleep more than 6 hours a day are more likely to live longer.

Lack of sleep has substantially equivalent effects to the body with stress situations, since more cortisol is produced (known as the “stress hormone” ), which in turn increases blood pressure, increasing the chances of heart attacks and brain episodes.

Also, studies on people who work at night show higher rates of breast and bowel cancer. Scientists attribute the high rates to the fact that these people are exposed to the light at night, so their body produces less melatonin, a hormone that is believed to have protective effects against cancer.

Researchers from Columbia University also proved that adults who sleep a few hours each day are more likely to become obese. The number of hours of sleep that each person needs to relax are certainly a matter of temperament. According to experts, however, the risk of diseases is increased when we sleep less than 6-7 hours.

Must Read: How to wake up in the morning

They eat less

For decades, scientists believe that the consumption of fewer calories each day will lead to extra years of life.

But researchers from the University of Wisconsin found that the reduced calorie consumption is connected to people with less risk of cancer, heart diseases and diabetes.

According to the specialists, in order to prolong our lives and, of course, to eliminate the risk of diseases associated with excessive weight (e.g., diabetes, hypertension, increased lipids in the blood, etc.), we must first of all limit the calories that come from the simple sugars (like sugar), since the increase in insulin seems to be associated with the reduction in life expectancy.

They detox frequently

Many of the chemicals used today, such as dioxins and PCBs, did not exist in the environment in the last century. This perhaps is the reason that the last few decades  the percentages of incidences of disease have increased (e.g. , cancer) that are related to the exposure to toxic substances, experts say.

Although there is not enough scientific evidence to confirm the benefits of detoxification, small changes in our daily lives that will help to get rid of the accumulated in our bodies chemicals can only benefit our health.

They retain their pH balance

The body is healthy when it maintains the alkaline/acid balance (pH) to normal levels (neutral is 7). If the levels of pH are lower than the average, symptoms are displayed (e.g. , feeling of fatigue, gastric problems).

By enriching our diet with vegetables, we reduce the risk of creating an increased acidic environment in the body and we protect the health of our body.

The number of experts who believe that the secret to a better brain function is found in our plate is growing day by day. Moreover, numerous researches, mainly on the beneficial action of omega-3 fatty acids, reinforce this belief.

It is obvious now that the foods we eat affect our thoughts, behavior, and even our mood. They may, of course, not play the exclusive role, however their contribution is not negligible. (See also foods that improve memory and concentration)

Over the last years researches have been carried out- both on animals and on humans- proving that certain substances and food ingredients can boost memory and combat stress.

So, let’s take a look at what the experts suggest we should include in our menu so that we can improve our mood, enhance concentration, and even increase our IQ.

Where can we find omega-3?

In fatty fish

It is good to eat fish such as sardines, salmon, anchovies and mackerel, 2 – 3 times a week. Also, crab, octopus, squids, mussels and oysters contain omega-3 fatty acids, but in a smaller proportion than fatty fish, because their total fat is less. See also: Fatty fish are better for heart health

In walnuts

Walnuts, linseed and linseed oil, as well as some wild herbs, such as purslane, are additional sources of precious omega-3 fatty acids, mainly in the form of a-translinolenic acid (ALA).

Benefits of the precious omega – 3 fatty acids

For the memory

A variety of researches support that the consumption of omega-3 fatty acids strengthens the memory. Recently, researchers of the Epidemiology Department of London School of Hygiene, (in a study published in the scientific magazine “Journal of Nutrition Health and Aging”), assessed the relationship between eating fish and memory for 867 people, 70-79 years old.

They found out that those who consumed the most fish had significantly better performance on memory tests in comparison to the others.

Against dementia

In a study of the Tufts University, it was examined whether the content of cell membranes in DHA is associated with the appearance of dementia in 899 men and women. The participants, who did not have dementia at the beginning of the research, were being monitored for 9 years.

After the completion of the study, it was observed that those who had the highest DHA concentration in their blood at the beginning of the study, had 47% less chances of appearing dementia. Not at all by chance, the men and women with the largest values of DHA consumed fish on average 3 times a week.

For the mood

Antidepressant action is also attributed to ω-3 fatty acids. According to a French research, (published in the “American Journal of Clinical Nutrition”), it was noted that people with the highest concentration of EPA in their blood  presented milder symptoms of depression compared with those who had lower EPA values.

5 allies for the mind

Which foods and ingredients, except omega-3 fatty acids, should not be absent from our dinner plates for the sake of our mood, concentration and memory?

Wholewheat grains

These foods provide to the body complex carbohydrates, which during digestion are broken down into simple carbohydrates (sugars), which in turn are the main “fuel” of the brain.

We therefore need to consume whole wheat cereals on a daily basis (bread, breakfast cereals, pasta) but also try to avoid the daily consumption of sweets.

The last increase rapidly the levels of glucose (sugar) in the blood, but sugar decreases equally fast, so we end up having the opposite of the expected results – inability to concentrate, drowsiness, nervousness.

Proteins

Proteins during their digestion are broken down into amino acids which contribute to the production of the brain’s neurotransmitters. For this reason meat (lean), poultry and pulses should not be absent from our weekly menu.

Turkey is particularly considered as a source of tryptophan, an amino acid that is a structural component of serotonin, the “neurotransmitter of calmness”. Besides turkey, tryptophan is also contained in tuna, egg white, milk and bananas.

Vitamins B

Reduced levels of vitamins of the complex B (B1, B5, B12 etc. ) can affect brain function, causing inability to concentrate, irritation and mood swings.

These specific vitamins “nurture” the nerves and are valuable for the function of the nervous system. B5, for example, during its metabolism helps in the composition of acetylcholine, one of the most important neurotransmitters which helps concentration, while B12 contributes, among others, to the composition of myelin, the protective membrane of nerve cells.

The main sources of the vitamin B complex are foods originating from animals. For this reason, experts call attention to those who follow a vegetarian diet or follow exhaustive diets by depriving their body of vitamins of the B complex and especially B12.

Antioxidant vitamins

Vitamins with strong antioxidant action, such as C and E, contribute to the efficient operation of vessels, ensuring the smooth circulation of blood and the adequate oxygenation of organs, including the brain.

In addition, antioxidant vitamins are considered to enhance the action of acetylcholine a neurotransmitter associated with memory and concentration.

Good sources of vitamin C are citrus fruits, colorful peppers, kiwi, broccoli, spinach and tomatoes. In addition, olive oil is a good source of vitamin E.

Magnesium

It is a metal that activates the action of vitamins in the B complex and it is considered to reinforce good mood. Black-eyed beans, almonds, dairy and bananas are good sources of magnesium.

Shield your brain

Consume coffee in moderation, e.g. 1-2 cups a day. Caffeine is stimulating in small doses, while it is said that it possesses antidepressant action. However, in large doses it can cause nervousness and overstimulation.

Limit “bad” saturated fats found in animal originating foods, because their overconsumption is associated with the creation of atheromatosis in the vessels, thus increasing the risk of a heart attack and a stroke.

If you like alcohol, content yourself with 1-2 drinks a day, since its abuse has toxic action to the brain.

Positive thinking is perhaps the best way to deal with stress and cope with difficult situations. There are several practical ways through which we can bring positive feelings to our lives and 12 of them are described below.

1. Get involved in activities that bring pleasure

Pleasure can reverse the negative feelings and makes us more resistant to them.

Try out activities that calm the soul like hiking, taking a warm bath, listening to music, relaxing under the sun (the sunlight produces vitamin D which seems to be associated with seasonal depression), eating a nice meal, and hanging out with friends.

We can also get pleasure through challenging activities like sports, music, art, dancing and voluntarism.

2. Believe in yourself

Focus on your positive experiences, the present, the positive attributes of your character, the good things in your lives, to what you already have, to what you have achieved so far and to how well you feel with yourself.

The more you feel that your contribution in this world is important, the more you can find a meaning in life.

3. Be happy and enjoy the positive experiences without guilt

What does it mean to allow ourselves to enjoy the positive experiences without guilt? It simply means to:

• Enjoy a good meal without having to think about calories or the extra fat.
• To enjoy a trip to the country without thinking about the things we have to do tomorrow.
• To play with our child and get dirty without worrying how we will get rid of the stain.

4. Smile as much as you can

The human brain does not distinguish the difference between a genuine and a fake smile. Thus, when someone is faking a smile, his brain responds in the same way that it would have responded if he had been truly smiling!

5. Be creative!

Explore your creativity and put it into action. Creativity brings greater satisfaction and mental exaltation.

We need to recognize our creative dreams and follow them. It is necessary to find the practical ways through which we will live our dreams together with those we love and put them into practice.

Someone can be creative by making a painting, preparing a beautiful dinner, planting flowers, decorating their home, etc. Of course the important thing is to enjoy what we are doing.

6. Hang out with positive thinkers

Seek to socialize with people who are happy and have a positive approach and avoid all those who bring out a bad vibe. Sociability, in its positive meaning, and a wide network of friends increase the satisfaction levels in our lives.

7. Participate in groups that have common interests with you

When we feel that we are part of a group, in other words that we belong somewhere, we have a greater sense of security, sharing and meaning in life.

8. Take care of your physical condition.

A good and healthy diet combined with some mild exercise, increases the energy levels in the body, enhances vitality, improves the feeling we have for our body and therefore makes us happier.

Healthy people love themselves enough to follow a healthy lifestyle.

9. Separate your needs from your desires

10. Say “stop” to the negative thoughts

People who do not insist on unpleasant thoughts are certainly much happier. If you tend to stick to unpleasant things, you need to practice saying “stop” to the negative thoughts.

11. Set small realistic goals each day

By managing to fulfill these objectives, we will get positive feelings and a positive perception of ourselves as well.

We can also set bigger goals, the accomplishment of which will bring us happy feelings. The process towards achieving our goals can give us the feeling that we deserve it and also that the target we set was worth it.

Our greater goal can be achieved through the accomplishment of smaller daily objectives.

12. Find personal sources of satisfaction and joy

In this difficult time where values and modern lifestyle falter and are being reviewed, it appears to be an urgent need to redefine the meaning of life, to turn to personal sources of satisfaction and joy and to protect ourselves from daily difficulties.

Correct your bad behavior and change your interaction with other people! Many people have problems with their behavior, smaller or even important, leading a life they certainly had not dreamed. Their colleagues avoid them and friends don’t bond with them… until they understand that the only one to blame is themselves. The following tips will “open up” the road to happiness, as long as you improve the way you’re thinking…

Focus on a behavior issue … and not on all of them!

If you try to solve two main problems of your behavior simultaneously … you will probably make mistakes! It is important to set a target, which triggers your “wants” toward your interaction with others. You can either deal with the issue yourself, or ask the help of a professional, so as to focus on the issue and to win the favor of life.

Be honest with yourself

Try to tell the truth to yourself and you will realize that the weight of your problems will lighten. You may need to deal with the consequences of your actions to proceed to the next step. Clear your mind and locate the source of the problem you are facing, so that you can “hit” the center of it! Don’t be afraid, but admit your mistakes!

Correct what you don’t like in everyday life

To be able to resolve any issues of your behavior, you must first remove as many of the things that “revive” it! If you see that your job is making you angry maybe it is time to look for something new, and if the cause is debt then perhaps you should stop overspending. Try in every way to get rid of those things that make you lose control of your life.

Change your attitude to life … recording your behavior!

Music, work, the media can guide your attitude, as strange as it may sound! It is useful to keep a diary in which you can record thoughts and feelings on a regular basis. This way, you can evaluate your current behavior and mistakes in your attitude so as to weaken your negative behavior.

Pay attention to your life ideals

Everyone has a set of ideals, which govern their lives and work therapeutically or not. It’s up to you to bring your behavior closer to your ideals, so you can adjust your actions but also your reactions based on a better version of you. If you follow a life filled with values such as self respect or the appreciation of others, you will be able to deal with difficult issues with self-criticism and courage.

Find incentives for good behavior

To be able to eliminate the bad behavior out of your life, you must have a positive incentive each day. In particular, you should spend at least five minutes a day studying your attitude and the reactions that need to change.

Incentives, however, you can find them everywhere… from a conversation with a friend and volunteering to listening to music while walking in nature! With these you will be able to get as much power required for the change in your attitude.

Don’t try to look like other people

The key to move towards the improvement of your behavior, is to accept the elements of yourself and find the strength to control your thoughts. If you try to look like others, you will be frustrated and will hold a bad attitude to life and others. Besides, if you are not in peace with yourself … how will you become better human beings?

Learn from the problems of life

Seeing people surviving through the worst problems can be the inspiration you need to correct your behavior. In most cases, a nearby problem can influence you and help you think differently. In fact, who knows?  A jolt in life can lead you to change your way of thinking.