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Controlling the body’s biological clock is the key to success in life!



Controlling the body’s biological clock is the key to success in life!

Circadian rhythms are powerful internal timekeepers that direct a person’s physiological and intellectual activity throughout the day.

The peaks of these circadian rhythms vary among individuals; Some people, known as larks or morning chronotypes, peak early in the morning and feel their best in the morning. Others, called owl or evening chronotypes, peak during the day and perform best in the afternoon or evening.

Some do not show preferences for mornings or evenings and are considered neutral timelines.

Researcher Cindy May, a professor of psychology at the College of Charleston who researches ways to improve cognitive function, investigated whether your schedule affects your mental performance. “What kinds of mental processes vary — or remain constant — throughout the day can help people plan their tasks in ways that improve performance,” he said. “Your brain has an internal clock that affects how your body functions throughout the day.” This is according to a report by the “Science Alert” website from the prestigious science “The Conversation”.

Why is your timeline important?

Chronotype can be measured using a simple questionnaire that assesses your perceived alertness, preferred wakefulness and rest times, and performance throughout the day. Even without a questionnaire, most people have the impression that they fall into a lark, an owl, or somewhere in between.

Do you wake up early without an alarm and feel stressed? Are you mentally exhausted and ready for bed at 9? If so, you’re probably a morning person. Do you sleep late and feel sluggish and foggy? Are you more active at night? If so, you might be the evening type. People excel at many challenging mental tasks – from focusing and learning to solving problems and making complex decisions; When these actions coincide with the peak of their individual circadian rhythm. This is called the synergistic effect.

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Whether you’re an air traffic controller scanning radar, a financial manager reviewing an earnings report, or a high school student studying chemistry, coherence can affect how well you perform.

Much of the evidence for synchrony effects comes from laboratory studies examining both larks and owls in the early morning and during the day; People with strong timelines are more alert and better at maintaining peak focus compared to those with less time. Their memories are sharper, with better list recall and more success at remembering “to-do” tasks; Like taking medicine. People are less likely to wander and less likely to get distracted at the right time. For example, in a study conducted by Mary, she gave participants three weakly related words: “ship,” “outside,” and “crawl.” They were tasked with finding another word to connect the three, such as (gap). “When my team and I presented misleading words with false words (such as ‘ocean’ for ship, ‘inside’ for outside, and ‘baby’ for crawling), those tested concurrently were better at ignoring the misleading words than those tested concurrently. detection.” “They don’t. Coherence also affects higher-level cognitive functions such as motivation, reasoning, and decision-making.”

“Consumer studies have found that people are more discerning, skeptical and analytical at peak times,” Mary explains. They invest more time and effort in assigned tasks and are more likely to search for important information. Thus, people make better investment decisions, are less prone to bias and are more likely to detect fraud. During off-peak hours, people take longer to solve problems, they are less attentive and rely on mental shortcuts. Even ethical behavior can be compromised in less than ideal times, as people are more likely to cheat during off-peak times.”

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He adds, “As well as in the classroom and in the clinic, the basic mental skills affected by synchrony — including attention, memory, and analytical thinking — are skills that contribute to academic success.” “This association is particularly important for teenagers, who wake up late but usually start school early.”

In this context, one study randomly assigned more than 700 youth to early morning, late morning, or afternoon test times; The owl scored lower compared to the lark in both morning sessions, but this deficit disappeared for owls taking the afternoon test.

Early seasons can put school owls a step behind larks. Time of day can also be considered when evaluating for cognitive disorders such as attention deficit disorder or Alzheimer’s disease. Thus, time planning may be more important for older adults, who are more empathetic and often show congruence effects than younger adults. Performance on several key neuropsychological measures used to assess these conditions is better during peak hours. Failure to consider concordance may compromise diagnostic accuracy and thus have consequences for clinical trial validity and data on treatment efficacy.

Mary emphasizes, “Of course, coherence does not affect performance on all tasks or in all people; simple, easy tasks—such as recognizing familiar faces or places, dialing a close friend’s phone number, or preparing a favorite recipe—are less likely to change throughout the day. Also, jobless youth are less likely to change throughout the day.” show less variation in performance across the board. For early risers or night owls, tackling difficult mental tasks at times that coincide with the peak of their individual circadian rhythms may improve their results. “While small improvements in performance can yield a significant benefit, synchronization may be one of the secrets to success.”

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10 Foods That Cause Anxiety And Stress.. Know What To Eat Instead



10 Foods That Cause Anxiety And Stress.. Know What To Eat Instead

Written by Merwat Rashad

Sunday, December 10, 2023 at 07:00 AM

Did you know that certain foods can cause anxiety and stress? While caffeine and sugar are known to affect our moods, many unexpected factors can exacerbate these feelings. In this report, we’ll critically examine 10 food triggers, explain why this effect exists, and suggest alternatives. Healthy to help you maintain a balanced and calm state of mind, according to the website “Onegreenplanet”.

1. Processed foods

It often contains Processed foods High amounts of refined carbohydrates, unhealthy fats and additives can cause your blood sugar to spike and crash, causing mood swings and increased anxiety. Choose whole, unprocessed foods like fruits, vegetables, and whole grains.

2. Artificial sweeteners

Artificial sweeteners like aspartame and sucralose have been linked to increased anxiety symptoms.Choose natural sweeteners like honey or enjoy the sweetness of natural fruit.

3. Fried foods

Fried foods are often high in unhealthy trans fats, which contribute to inflammation in the body and affect brain health. Instead, opt for baked or grilled alternatives for a healthier option.

4. High fructose corn syrup

High-fructose corn syrup, commonly found in sugary drinks and processed snacks, can increase inflammation and oxidative stress, which can worsen anxiety symptoms. Choose water, herbal teas, or homemade fruit juices instead.

5. Too much salt

Consuming too much salt can upset the balance of electrolytes in the body, leading to dehydration and stress. Instead use herbs, spices or citrus juices to enhance the flavor of your food.

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6. Fast food

Fast food is usually high in unhealthy fats, sodium and additives. These substances can negatively affect mood and contribute to feelings of anxiety. Choose home-cooked meals using fresh ingredients whenever possible.

7. Dairy products

Some individuals may be sensitive to dairy products, which can cause digestive problems and inflammation, which can affect mood and increase anxiety. Consider alternatives such as almond milk, coconut milk, or dairy-free yogurt.

8. Refined grains

Refined grains such as white bread, white rice, and pasta have a high glycemic index, causing rapid rises and falls in blood sugar levels. This can contribute to mood swings and feelings of anxiety. Choose quinoa, brown rice, and whole grains. Wheat bread instead.

9. Red meat

Consuming high amounts of red meat has been linked to higher levels of anxiety and depression. Try to include lean protein sources like fish, chicken or legumes in your diet.

10. Artificial food coloring

Artificial food coloring, commonly found in processed snacks and beverages, has been linked to hyperactivity and increased anxiety in some individuals, especially children. Choose natural food colors or snacks without artificial colors.

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Maiara has called for increased funding for climate and energy change



Maiara has called for increased funding for climate and energy change

Hepa Press – and MA

Nam Mayara, Chairman of the Council of Advisors and President of the Mediterranean Parliament, stressed on Saturday that parliamentary diplomacy has a very important role to play in solving climate change crises.

In her speech during the high-level segment of the COP28 conference, Mayara explained that parliamentary diplomacy is thrusting itself into the international arena to contribute to resolving crises, particularly in relation to strengthening affirmative action and intensifying efforts to curb climate change.

He said during the second session of the Marrakesh Parliamentary Economic Forum for the Euro-Mediterranean and the Gulf region, to be hosted by Morocco in June next year, “work will be carried out to establish a parliamentary group in the Euro-Mediterranean region”. Gulf for the promotion of renewable energies, which was established in the Mediterranean Parliament.” Average year 2022.”

He pointed to the current climate emergency and its unprecedented effects on the Euro-Mediterranean region and the Gulf, such that temperatures in the Mediterranean Sea are rising 20 percent faster than the global average, while the Gulf Sea is the warmest in the world.

After applauding the decision to implement a “loss and damage” fund to compensate countries most affected by climate change, he called for intensified efforts and increased funding for climate and energy change.

During another meeting held within the framework of the COP28 conference, Maira emphasized Morocco’s commitment to effectively contribute to the continent’s dynamics to protect Africa from the dangers of the climate crisis and protect the rights of future generations to development and progress.

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He pointed out that Africa is at the heart of the scourge of climate change, noting that it is the continent that emits the least amount of greenhouse gas emissions that lead to global warming, which undermines the continent’s capacity for growth, progress and prosperity. Fundamental rights of millions of Africans.

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7 Perfect Snacks to Fight Nighttime Hunger Attacks | Life



7 Perfect Snacks to Fight Nighttime Hunger Attacks |  Life

A good night’s sleep is essential for health, as levels of leptin, a hormone responsible for feelings of fullness, rise during sleep, and ghrelin, a hormone that sends hunger signals, decreases at bedtime. Give the body a chance to sleep.

But the thing is, the feeling of hunger at night is not without pressure, which can spoil this equation, for reasons such as: eating the last meal too soon, tension and stress, blood sugar level fluctuations or vitamin D deficiency. A certified nutritionist said. , Katherine Metzeler, Well & Good.

His colleague Michelle Reker, a certified nutritionist, pointed out the effect that “the lack of food needed to get the calories the body needs during the day, especially after an intense evening workout, can lead to increased energy expenditure and nighttime hunger.”

If you’re hungry late at night, it’s okay to eat a nutritious snack under 200 calories (Shutterstock)

Fake or real hunger?

Certified nutritionist Barbara Ross told the US newspaper HuffPost, “Anxiety can wake us up in the middle of the night, and we confuse it with hunger.” In this case, he suggests drinking a cup of decaffeinated herbal tea. Calms the nerves.

To quench the flames of true hunger, Metzeler emphasizes the importance of going “no food during the day, no more than 4 to 5 hours at most,” and making sure to eat enough foods that include plenty of protein. healthy fats, vegetables, whole grains and complex carbohydrates; Keep energy levels high and feel energized and satisfied throughout the day.

Later in the night, the impact of hunger can be reduced, so many people rush to the kitchen and eat the candy, potato chips and gravy or leftover steak from lunch, which can be difficult for them. Go back to sleep and they start the next day feeling uncomfortable.This causes them health problems: weight gain.

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According to the Healthline website, there is growing scientific evidence that eating too late at night can make weight control more difficult.

The right foods

According to research published in 2015, “If you’re hungry late at night, it’s okay to eat a small, nutrient-dense snack under 200 calories.”

Here are 7 examples of these foods that a panel of certified nutritionists told HuffPost, “They’re great for fighting nighttime hunger pangs while helping you get back to sleep.”

  • Turkey breast slices

Certified nutritionist, Marissa Mechoulam looks at; Turkey breast is “a great way to satisfy an after-midnight hunger pang, whether eaten alone or stuffed into half a sandwich.”

Turkey breast pieces are known to “help you fall asleep, relax and go back to sleep because they are rich in the amino acid (L-tryptophan), which turns into the sleep hormone (melatonin); in addition. to their protein content, it is “enough to suppress the feeling of hunger until morning. “

  • Fiber-rich cheese and crackers

According to Mechoulam, “any snack we choose should include protein and fiber to keep us full throughout the night”; It’s found in protein-rich cottage cheese, which contains some sleep-aiding tryptophan and fiber-rich crackers. Mechulam recommends almond flour biscuits to ensure stable blood sugar levels.

According to Healthline, “Combining carbohydrate-rich foods (such as crackers) with a good source of tryptophan (such as cheese) helps increase tryptophan’s effectiveness in supporting sleep,” and serving 4 pieces of whole wheat crackers and one piece of cheddar cheese. Low fat, about 150 calories.

Any snack we choose should contain protein and fiber (pixels) to keep us full throughout the night.
  • A refreshing vegetable dish with hummus

It is a refreshing and crunchy vegetable dish; Like: baby carrots, cherry tomatoes, and cucumbers, with hummus, “The perfect quick and easy midnight snack,” says registered dietitian Amanda Frankini, “A couple tablespoons of hummus can be enough to provide protein, fiber, and complete satisfaction.”

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  • Banana and peanut butter

In one study, “melatonin levels in the blood increased 4-fold within two hours of eating two bananas.”

Bananas and nuts or peanut butter can be balanced snacks to maintain balanced blood sugar, which is essential for getting good sleep.

“Bananas contain potassium, which, in addition to complex carbohydrates, controls high blood sugar that can harm sleep,” says Prangini, adding that combining bananas with peanut butter at night is a healthy and satiating source of fat and tryptophan that can induce sleep.

For Metzeler, who recommends putting almond butter and bananas on whole-wheat bread, “combines protein, carbs and fat to beat a balanced snack before bed.”

Adding banana slices to your peanut butter meal at night is a healthy and satisfying source of fat and sleepy tryptophan (Pxels).
  • Cherry and pistachio

A number of studies conducted on sour cherries have shown that snacking on them in the middle of the night can lead to better sleep, as they naturally contain melatonin. It can be combined with pistachios, which combine fat and protein in addition to some melatonin.

  • Cereals and milk

As milk contains calcium, which helps the body produce melatonin, a cup of warm milk is ideal for falling asleep after waking up at night.

Low-sugar whole grains can be added to milk for a light, filling and balanced meal to help maintain blood sugar levels.

Whole grains can be added to milk (pixels) for a light, filling and balanced meal to maintain blood sugar levels.
  • Snacks from nuts

Frankini cautions against turning to chocolate or coffee as midnight snacks; Because they keep you awake longer, walnuts, almonds, and pistachios provide natural melatonin, protein, and magnesium to help you feel full and induce sleep.

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