Being Ulo

Even a fake smile can lower your stress level.

What are you waiting for? Start smiling today.

Research article 1 :

https://pubmed.ncbi.nlm.nih.gov/23012270/

Research article 2 :

https://pubmed.ncbi.nlm.nih.gov/33577410/

Duchenne Smiles as Honest Signals of Chronic Positive Mood - PubMed Chronic positive mood (CPM) has been shown to confer a wide variety of social, functional, and health benefits. Some researchers have argued that humans evolved to feel CPM, which explains why most people report better than neutral mood (the "positivity offset bias") and why particularly happy peopl...

Active interaction with indoor plants can reduce physiological and psychological stress compared with mental work.

This is accomplished through suppression of sympathetic nervous system activity and diastolic blood pressure and promotion of comfortable, soothed, and natural feelings.

Research-

Interaction with indoor plants may reduce psychological and physiological stress by suppressing autonomic nervous system activity in young adults: a randomized crossover study Developments in information technology cause a great deal of stress to modern people, and controlling this stress now becomes an important issue. The aim of this study was to examine psychological and physiological benefits of interaction with indoor ...

This meta-analysis support a significant positive association between high potatoes consumption and risk of Type-2 diabetes especially the consumption of French fries.

Research-

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6294859/

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High dietary intake of B6 and B12 showed significant protective effect for the development of depression.

Furthermore, a low intake of magnesium in the diet has also been associated with increased risk of depression in populations of younger and older persons in other studies.

Research article-

Evidence of the Importance of Dietary Habits Regarding Depressive Symptoms and Depression Background: Mental illness is one of the fastest rising threats to public health, of which depression and anxiety disorders are increasing the most. Research shows that diet is associated with depressive symptoms or depression (depression). Aim: This ...

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Some people may have heard that habits take 21 days to form. This myth appears to have originated from anecdotal evidence of patients who had received plastic surgery treatment and typically adjusted psychologically to their new appearance within 21 days.

More relevant research found that automaticity plateaued on average around 66 days after the first daily performance, although there was considerable variation across participants and behaviours.

Unrealistic expectations of the duration of the habit formation process can lead the person to give up during the learning phase.

Make a new healthy habit..!!

Decide on a goal that you would like to achieve for your health.

Choose a simple action that will get you towards your goal which you can do on a daily basis.

Plan when and where you will do your chosen action. Be consistent: choose a time and place that you encounter every day of the week.

Every time you encounter that time and place, do the action.

It will get easier with time, and within 10 weeks you should find you are doing it automatically without even having to think about it.

Congratulations, you’ve made a healthy habit!

Example :-

My goal (e.g. ‘to eat more fruit and vegetables’) _________________________________________________

My plan (e.g. ‘after I have lunch at home I will have a piece of fruit’)

(When and where) ___________________________ I will ___________________________

Some people find it helpful to keep a record while they are forming a new habit. This daily tick-sheet can be used until your new habit becomes automatic. You can rate how automatic it feels at the end of each week, to watch it getting easier.

Research article - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3505409/ #!po=30.9524

Either you need high motivation to do difficult task or break your tasks to tiny habits.

Breaking the tasks into tiny habits make things easier to do & hence any behavior can be changed.

For example-
Let's say you check your phone after the alarm goes off at 5 in the morning and it wastes a lot of your time and makes you late for the gym.

You can change this behavior by keeping your phone away from you so that you have to stand up to put off the alarm.

With time, it becomes habit.

—-Research by reknowed scientist & stanford professor Dr. BJ Fogg

According to the survey done by World Health Organization in 2021, about 7.5% of the Indian population suffers from one or the other type of mental health disorders.

Do you know?

One in every seven Indians suffered from some depressive or anxiety disorder in their life.
The numbers have likely doubled by 2030.

There is nothing worst than damaging your mind.

Drink at least 4-5 liters of water daily to get better mood & alertness.

One study has proved that more water intake leads to better mood & alertness.

Research article:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3984246/

Nervousness or Shyness is just a lifestyle based problem.

It can be improved with the modification in lifestyle.

Take a first step today & start improving 1% daily. You will be surprised to see difference in yourself within a month.

Evidence from multiple high-quality randomized trials suggests a role for SLO(Lavandula angustifolia)in the treatment of anxiety disorders.

Lavandula angustifolia, commonly called English lavender, has been a mainstay of herb gardens for many years.

Research article:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6007527/

Essential oil of lavender in anxiety disorders: Ready for prime time? Anxiety disorders are some of the most common psychiatric disorders, with potentially debilitating consequences on individual function. Existing pharmacotherapies for anxiety disorders are limited by delay to therapeutic effect, dependence, tolerance, ...

This research conclude that, a range of lifestyle factors were found to potentially provide a significant protective factor for the frequency of depressive mood at longitudinal follow-up.

Article:

https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-020-01813-5

Multiple lifestyle factors and depressed mood: a cross-sectional and longitudinal analysis of the UK Biobank (N = 84,860) - BMC Medicine Background There is now evolving data exploring the relationship between depression and various individual lifestyle factors such as diet, physical activity, sleep, alcohol intake, and to***co smoking. While this data is compelling, there is a paucity of longitudinal research examining how multiple....