Home 9 Uncategorized 9 Harnessing the Power of Positivity

Harnessing the Power of Positivity

Jan 4, 2021 | Uncategorized

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Before the clock struck midnight on January 1st, many of us sipped one last drink, smoked one last cigarette, or binged one last decadent dessert before buckling down towards self-betterment in the new year. The most common resolutions involve physical health and include exercising more, quitting smoking, and eating healthier. Despite having the best intentions, nearly 80% of resolution-makers give up on their goals by February. Rather than feeling strong, capable, and empowered, this leaves many feeling defeated, guilty, and discouraged. However, you can harness the power of positive thinking to fuel your resolve through the year.

Understanding the Mind-Body Connection

The mind and body are intrinsically connected- how you think informs how you feel, and how you feel informs how you think. Your mind is a powerful tool that can help or hurt. For example, if you are sick with the flu, you may experience the physical symptoms of fever, cough, and body aches. These physical symptoms can affect you mentally. You may feel depressed about missing a social event, or anxious about falling behind at work. These feelings can impact the decisions you make to treat your illness. Strong negative emotions can cause your body to release stress hormones that suppress your immune system. Conversely, if you have a positive outlook, your body is more likely to release endorphins that strengthen your immune system. By refocusing physical resolutions to include whole-body health, you can build strong habits that are sustainable throughout the year.

Reframing Your Mindset To Fuel Your Success

Setting resolutions is the spark that can ignite lasting change, but it’s time to reframe how we think about our goals. The pressure we place on ourselves to achieve lofty resolutions backfires by inducing stress and anxiety. This activates the amygdala, the part of the brain responsible for processing threats, and hijacks the prefrontal cortex, which is responsible for problem-solving. We self-sabotage our goals before we have a chance to begin them!

Thankfully we can harness the power of positive thinking and gain what leading expert on happiness and positive psychology expert Shawn Achor calls “the happiness advantage.” Research shows a positive mindset can increase dopamine production, a chemical responsible for engaging the learning center in the brain. This enables us to be more productive, creative, and able to navigate challenges. A common misconception is happiness comes from experiencing success. In reality, the opposite is true- happiness fuels success. By refocusing our goals to include the cultivation of a positive mindset, we can improve our mental health and set a solid foundation from which to build our resolutions. Here are some ideas to help you begin building a positive mindset:

Practice Gratitude

Gratitude is thankful acknowledgment and appreciation for the things we have. Instead of focusing on what we lack and desiring certain items or outcomes to be happy, gratitude redirects our thinking to all the positives in our lives. Cultivating an attitude of gratitude takes time, but with practice, it becomes easier. Try keeping a gratitude journal, writing thank-you notes, or even thanking someone mentally!

Mindfulness Matters

Mindfulness is an approach that keeps us grounded in the present moment rather than caught up in future stressors or past ruminations. Practicing mindfulness can help you become more aware of your thoughts, emotions, and physical sensations, the connection between them, and how they affect your actions. To practice, find a quiet space free of distractions and sit in a comfortable position. Focus your attention on the breath and follow it as it enters and leaves your body. A wandering mind is expected- each time your mind wanders, notice where it has gone and redirect your focus back to the present moment. The goal of mindfulness is to pay attention to the present moment without judgment. With practice, this becomes easier and, over time, you will be able to think and act with intention rather than being stuck on autopilot.

Incorporate Exercise

Because the body and mind are connected, it shouldn’t come as a surprise that moving your body has physical and mental health benefits! Exercise releases endorphins, or the “feel-good” chemicals in your brain, which contribute to improved focus and attention. By incorporating elements of mindfulness with exercise, you can break cycles of negative thinking. Practicing mindfulness while exercising could look like focusing on how your muscles expand and contract as you go for a walk, noticing the sensation of wind on your skin, or observing your pattern of breathing. There is no need to spend hours pumping iron at the gym- 30 minutes of moderate exercise five times a week is enough to reap the benefits.

By recognizing the connection between your mind and body and incorporating mental health into your physical health goals, you can set yourself up for success in the New Year.

From coffee to soda to energy drinks, caffeine is a part of daily life for many of us. And while it is naturally occurring, overconsumption can cause health problems such as increased blood pressure, heart palpitations, anxiety, headaches, and insomnia. For this blog, we sat down with Susie Roberts, a Registered Dietitian to discuss all things caffeine—why it’s such a big part of our lives, how much of it is in the food items many people enjoy regularly, and how much is too much. We’ll also talk about current trends and tips on how to boost your energy naturally so you can stop relying on caffeine to keep you energized throughout the day.

Q: Just this morning, I heard someone say “I’m not caffeinated enough for this day!” It really is such a big part of our daily lives. Why do you think that is?
A: It’s not surprising at all to hear that! About 90% of American adults consume caffeine daily. People are looking for ways to boost their energy and increase alertness and caffeine is readily available and socially acceptable.

Q: So, what exactly is caffeine, and how does it work?
A: Caffeine is a natural stimulant that affects the central nervous system. After consumption, it’s absorbed into the bloodstream and travels to the brain, where it blocks the effects of adenosine—a chemical that promotes sleep. This interference helps you feel more alert and awake.

Caffeine typically reaches your brain within 15 minutes, peaks in the bloodstream at 30 to 120 minutes, and has a half-life of 3 to 7 hours.

Q: Everyone knows that coffee and many soft drinks contain caffeine. But where else can it be found? If we are consuming these beverages and other items, how can we know the amount of caffeine we are getting?
A: Energy drinks have become very popular—especially among young adults. These contain not only caffeine, but may also have added sugars, so it’s a double whammy. Chocolate and many varieties of tea also contain caffeine. You may also want to check out any nutrition supplements or medications you are taking. And, many people may not realize it, but even decaf coffee contains a certain amount of caffeine.

Q: How much is too much when it comes to caffeine?
A: For most healthy adults, the FDA says up to 400 mg per day is safe. That’s about 4 cups of coffee. But you need to remember, that’s based on an 8 oz cup. Many people order an extra-large coffee, so you need to be aware of exactly how much you are taking in. Each individual reacts differently to caffeine based on their genetics, medications, and sleep habits.

How Much Is Too Much? Make Sure You Know Your Limits.

Q: What are the current trends in caffeine consumption?
A: As I mentioned before, energy drinks are increasing in popularity. They haven’t taken over coffee in the top spot, but Americans spent $19.2 billion on them in 2023 and that’s expected to rise to $33 billion by 2030. Coffee remains at the top, accounting for 69% of total caffeine intake, an increase of 15% in the last decade. And while the number of tea drinkers has dropped by 50%, those who drink it are consuming more.

Q: How can I be more aware about the amount of caffeine I’m getting?
A: Mindful consumption of caffeine is being intentional about what, when, and how much you consume. Track your intake and pay attention to any potential unwanted side effects like jitters or difficulty getting to sleep or staying asleep. Are you sleeping 6-8 hours a night and waking refreshed? If not, consider a “hard stop” 10 hours before your bedtime. Remember, that cup of coffee you had at 8 am can potentially still be in your system at 5 pm, so it’s important to time it right. And finally, if you decide you want to reduce your caffeine consumption, do it slowly to minimize any withdrawal symptoms such as headaches.

Be Mindful of Your Caffeine Consumption.

Q: Sometimes though, you need extra energy when you hit that afternoon slump. Can you suggest any alternative ways to get that boost and avoid turning to caffeine?
A: There are a few simple ways you can get that energy boost. First, make sure you are hydrated. Water supports joint health, oxygen delivery, temperature regulation, skin health, and more. You also want to move—even a short walk or stretch break can help. Make sure your meals are balanced with a protein and complex carbs. And most importantly, rest and recover. Sometimes rest—not more coffee—is what your body needs.

Q: So, what are your final thoughts on caffeine?
A: Caffeine can be part of a healthy lifestyle and may even offer some health benefits—but it’s all about balance and awareness. If you’re reaching for that third cup of coffee at 3 pm, pause and ask: Am I actually tired, hungry, or just in a habit? And then give one of the things we talked about a try, to get that energy boost naturally and see if that caffeine craving goes away.