Innholdsfortegnelse for December 2023 i 1twenty80

ENGAGE IN CREATIVE ACTIVITIES TO STAY ACTIVE While some seasons may present challenges for outdoor activities, creativity can help you remain active. Organize a family stroll or hike, engage in outdoor games like tag or frisbee, or take advantage of indoor facilities such as ice skating rinks or swimming pools. Staying physically active not only burns calories but also enhances your mood and energy levels. The Centers for Disease Control and Prevention (CDC) underscores the significance of regular physical activity for overall health and effective weight management. EMBRACE MINDFUL EATING AND ADEQUATE HYDRATION Incorporate mindful eating habits by relishing each bite, chewing slowly, and savoring the flavors. This approach aids in recognizing satiety cues, preventing mindless overeating. Furthermore, maintain hydration by consuming water or herbal tea, which can help suppress…

#1 PLAN AHEAD Alter your sleep routine a few days prior to your journey so that it aligns with the time zone of your destination. Slowly change both your bedtime and the time you wake up. #2 STAY HYDRATED Dehydration can exacerbate jet lag symptoms. Keep yourself well-hydrated by drinking plenty of water before, during, and after your flight, and limit alcohol and caffeine consumption. #3 SLEEP ON THE PLANE Create a comfortable sleeping environment on long-haul flights by using eye masks, earplugs, and neck pillows. #4 WATCH YOUR DIET Opt for light, balanced meals before and during your flight, avoiding heavy or rich foods that may disrupt digestion. #5 EXPOSURE TO NATURAL LIGHT Spend time outdoors during daylight hours upon arrival to signal to your body that it's time…

Jet lag can affect children differently than adults when traveling across multiple time zones. Here are some commonly asked questions to help parents understand and manage this issue: Question 1: WHY DOES JET LAG AFFECT KIDS DIFFERENTLY THAN ADULTS? Children's bodies and sleep patterns are still developing, making them more sensitive to changes in their routines. Jet lag can impact kids more because they may struggle with adjusting to a new schedule. Question 2: HOW LONG DOES IT TAKE FOR KIDS TO OVERCOME JET LAG? The time it takes for kids to recover from jet lag varies, but typically, it takes about one day for each time zone crossed. So, if you crossed three time zones, it might take around three days for both your child's and your own bodies…

In today's fast-paced and demanding world, stress has become an integral part of our daily lives, seemingly impossible to avoid. Although stress is commonly associated with its impact on mental and emotional well-being, recent research has revealed its profound implications for physical health, specifically in relation to the intricate connection between stress and stomach health. The stomach, a vital component of the digestive system responsible for food processing and nutrient absorption, plays a crucial role in maintaining overall well-being. However, chronic or intense stress can disrupt this delicate balance, leading to a wide range of gastrointestinal problems. Recognising and comprehending the complex dynamic between stress and stomach health is essential for safeguarding our overall wellness. This article dives deep into the fascinating correlation between stress and stomach health, understanding how…

➔ Pick Your Priorities Take 15 minutes to look through your to-do list, then allocate priority to items which are most urgent, meaningful and enjoyable for yourself. This may help filter out tasks that are excessive or unimportant, and significantly reduce your mental stress ➔ Ask for Help After sieving through your to-do list, you may find that some tasks do not need to be completed by yourself. Then, ask a friend or a family member for help. Also, if you find yourself facing difficulty to complete a task, ask for help on resources, ideas, or even mental and emotional support. A little help goes a long way. ➔ Take Breaks Finally, be sure to take breaks in-between your tasks. You may want to complete all your tasks first before…

Believed to be the forbidden fruit in the Garden of Eden, Pomegranates may have existed since the beginning of time—dating back to Ancient Greece and modern-day Persia. With its rich history, pomegranates have a global market value of over USD 240 million (RM1 billion) today. This is largely due to the great health benefits pomegranates provide. Let’s explore some of these benefits, and ways in which pomegranates can improve our health. HEALTH BENEFITS OF POMEGRANATES → HIGH IN ANTIOXIDANTS Antioxidants are molecules found in fruits and vegetables that fight against free-radicals (the cause of various chronic illnesses) in the body. As such, eating pomegranates may prevent blood clots, reduce cancer risk, reduce inflammation, and contain anti-ageing properties. → SUPPORT URINARY HEALTH Due to the compounds of Potassium and Hydroxycitric Acid…

Do you find yourself dreading Monday mornings to the point where it affects other areas in your life, such as your mood, attitude, and ability to do things? Do you feel nervous thinking about your job, or anything related to it? If yes, you may be experiencing workplace anxiety. SYMPTOMS OF WORKPLACE ANXIETY Workplace anxiety may involve a number of signs: ⏩ Feeling physically ill about work-related tasks, such as headaches, neck pains, stomach pains, or high blood pressure.⏩ Having a hard time focusing on work, often procrastinating or making careless mistakes.⏩ Avoiding meetings, new projects, or work events. Feeling completely depleted and exhausted after work.⏩ Constantly thinking or worrying about work even during off-hours.⏩ Feeling more irritable, snapping at others, or having mood swings. CAUSES OF WORKPLACE ANXIETY Workplace…

CONSIDER INTUITIVE EATING Intuitive eating is a method that educates individuals on making wholesome decisions and fosters a constructive connection with food. Intuitive eating helps an individual be mindful of signals of hunger and fullness, which can reduce the likelihood of overindulging and assist in breaking unhealthy patterns such as overeating. TUNE INTO YOUR BODY Pay heed to your body's signals of hunger and fullness. A good cue to put your fork and spoon down is when you feel satisfied, even if there's food remaining on your plate. SOCIALIZE AWAY FROM THE BUFFET Engage in conversations and activities that divert your attention from the food table. This strategy reduces impulsive snacking and allows you to concentrate on socializing. RESIST FOOD PUSHERS Politely decline offers of additional servings or excessive treats…

Grace Hu is a clinical psychologist committed to helping individuals overcome challenges, develop resilience, and achieve personal growth. With a warm and empathetic approach, she seeks to create a safe and supportive environment to explore their thoughts, feelings, and experiences. Grace’s primary approach to therapy is Cognitive Behavioural Therapy (CBT) and also incorporates other evidence-based techniques aligned with clients' needs. Throughout her work, she has worked with adults with a varying range of complaints and conditions, such as depression, anxiety, stress, relational issues, and many more. She also offers services for assessing and diagnosing mental disorders. Prior to that, she worked with children with special needs and volunteered in various community and outreach missions. Grace believes that mental health services should be made available to all who need them. To…

Commonly present in the Malaysian diet, animal fat is both loved and hated bysome. They can add flavour to your dish or give your bite a nice balance of texture with a mixture of fat and meat. Let's dissect and understand more about the sources, benefits and drawbacks of animal fat. What is Animal Fat? Animal fat is any fat obtained from an animal source. More specifically, animal fat is made up of three molecules, known as ‘triglyceride’, which are present in the bodies of any animal such as chicken, cow, fish, or sheep. There are two types of fat: saturated and unsaturated. Saturated fats are mostly found in animal fats, and commonly take the form of solids. Eating too much saturated fats can raise cholesterol levels, which may increase…

The festive season is a time of joy, celebration, and, of course, delicious feasts. However, it can also be a challenging period for those who have worked hard to maintain a slim figure throughout the year. The temptation to indulge in calorie-laden treats and rich meals is ever-present, but fear not! We'll explore some practical tips to help you navigate the holiday season while keeping your fit figure intact. These tips go beyond just exercising and focus on mindful choices to enjoy the festivities without overindulging.…

Jet lag is a common issue faced by travelers of all age groups when crossing multiple time zones. It can disrupt sleep patterns, lead to fatigue, and negatively impact overall well-being. Whether you're an adult going on a business trip or a family on vacation, jet lag can put a damper on your plans. Nevertheless, there are strategies and lifestyle adjustments that can help both children and adults effectively handle jet lag. UNDERSTANDING JET LAG Jet lag occurs when rapid changes in time zones disrupt your body's internal clock, also known as the circadian rhythm. The more time zones you cross, the more challenging it becomes for your body to adapt. This disruption can result in a range of symptoms, including: » Disturbances in sleep. » Fatigue and grogginess.» Irritability.»…

Dealing with jet lag in children can be more challenging, but their well-being should be a priority. Here are effective strategies for helping your children navigate jet lag: #1 STICK TO A ROUTINE Try to maintain your child's usual sleep and meal schedules as closely as possible during your trip to minimize disruptions to their internal body clock. #2 ENCOURAGE NAPS Younger children may benefit from short naps during the flight to keep them well-rested. Bring their favorite comfort items for familiarity. #3 PHYSICAL ACTIVITY After arrival, encourage physical activity for your children. A walk or a visit to a playground can help them expend energy and adapt to the new time zone more quickly. #4 LIMIT SCREEN TIME Excessive screen time before bedtime can interfere with a child's ability…

We tend to describe someone who cries easily or feels emotions more profoundly than others as crybabies or sensitive. While it often comes with a negative connotation, being sensitive or even highly sensitive has its perks. We got curious as to how a highly sensitive person can navigate the challenges of a harsh world, and we know you are too. So here’s an enlightening interview we had with Grace Hu, Clinical Psychologist with Relate Malaysia who spoke about the powerful mix of vulnerability and resilience. 1Twenty80: How is the term 'highly sensitive people' (HSPs) defined in the context of psychology? Grace Hu: Highly Sensitive People (HSPs) is conceptualised by Elaine N. Aron, who is an American clinical research psychologist. It was only recently, in the 1990s, that we were introduced…

The most wonderful time of the year is upon us! This means Christmas shopping, planning, gathering, and partying. Right after our Christmas celebrations, the New Year’s celebrations come knocking on our door, and a month after that, Chinese New Year. Despite the laughter and fun these festivities bring, their back-to-back celebration can become stressful for some. Due to social obligations, societal expectations, and financial issues, we may experience feelings of pressure, anxiety, dread, and resentment towards the festive season. This is known as festive burnout, and we’re here to provide ways in which you can mitigate them this holiday season. CAUSES OF FESTIVE BURNOUT The festive season exposes us to numerous stressors over a short period of time. These stresses include queuing for presents, sitting in traffic, worrying about money,…

#1 THOROUGHLY RESEARCH YOUR DESTINATION Before departing, conduct extensive research on your chosen location. Familiarize yourself with local customs, culture, laws, and any specific safety considerations. Utilise travel blogs, consult guidebooks, and refer to government travel advisories. #2 SHARE YOUR ITINERARY Prior to your journey, share your travel itinerary with a trusted friend or family member. Provide them with comprehensive details about your accommodations, transportation, and emergency contacts. #3 STAY CONNECTED Ensure you possess a functional mobile phone with either a local SIM card or an international plan. Maintain regular communication with friends and family, and establish a means to reach local authorities or your home country's embassy or consulate if necessary. #4 SAFEGUARD YOUR BELONGINGS Prioritize the security of your possessions, especially crucial documents like your passport, financial resources,…