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Amazing Benefits Of Olive Oil You Need To Know

Amazing Benefits Of Olive Oil You Need To Know

Olive oil is one of the most hyped about oils on the market today. The oil is acclaimed for its versatility because it can be applied in many different ways, ranging from shaving to cleaning hands to polishing furniture. However, by simply considering these uses, we haven’t even scratched the surface of what olive oil is able to do with our health. Read on to explore more of the amazing benefits of olive oil. You may find yourself surprised by some of them:

1. It reduces the risk of diabetes

Olive oil is credited with effectively protecting us from diabetes. According to Harvard School of Public Health, the healthy monounsaturated and polyunsaturated fats in olive oil can reduce the risk of diabetes by 50%. Although low fat diets are traditionally recommended to combat diabetes, the result shows that it is the type of fat rather than the amount of fat that matters.

Chronic inflammation is believed to be the root cause of diabetes. Consuming more olive oil which is an exceptional anti-inflammatory agent can help. Substances like oleic acid and oleocanthal in olive oil can reduce the expression of genes and proteins that mediate inflammation.

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2. It saves you from strokes

A study by the University of Bordeaux collected data from three groups of subjects aged over 65 and surprisingly found that the elderly who used olive oil for cooking and salad dressing more often had 41% lower risk of suffering from strokes. The researchers believe that olive oil is effective in dissolving unwanted blood clots in vessels, a key feature causing strokes.

3. It keeps your heart young

It is commonly known that the functions of our hearts and arteries degenerate when we age. It seems inevitable that we may suffer from some heart diseases when we grow old. Don’t be too pessimistic first! A Spanish study published in the British Medical Journal found that olive oil helps lower our blood pressure and protect our hearts from the damage of bad cholesterol. If you want to keep being healthy, you need to stock up on olive oil.

4. It strengthens your bones

A study by Madrid University found that men with the habit of consuming Mediterranean diets which are rich in olive oil had stronger bones. It was discovered that their blood had more osteocalcin, an important protein that contribute to healthy bone formation.

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Another research studying osteoporosis showed a similar result. Osteoporosis is a postmenopausal disease characterized by decreased bone density. The sufferers are more likely to have bone fractures. The animal test carried out by the researchers found that rats not treated with olive oil had much lower level of calcium, which shows that olive oil is a great source of calcium that helps strengthen bones. Doctors even recommend cooking nuts, seeds and beans with olive oil to optimize the effect!

5. It protects you from depression

Usually, we associate diets with our physical health but not mental health. But a Spanish study found that our consumption of fat largely determines the possibility that we suffer from mental illness. It said people who consume trans fat often have 48% higher risk of being susceptible to depression. The researchers suggested that olive oil can trigger higher level of serotonin, a brain chemical that serves as an antidepressant. So a high intake of olive oil can protect us from the attack of depression.

6. It helps prevent skin cancer

While using sunscreen remains the most reliable way shielding us from harmful UV rays, a recent study found that consuming olive oil reduces the risk of malignant melanoma, the most deadly skin cancer.

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The research result highlighted that much fewer residents of the Mediterranean countries suffer from skin cancers than Australians. Mediterranean diet with the frequent use of olive oil is found to be the key to this significant difference. Substances like oleic acid and vitamin E in olive oil are highly resistant to the oxidation caused by strong sunlight, and so they can protect our skin.

7. It helps prevent breast cancer

Regular ingestion of olive oil can reduce the incidence of breast cancer. A Saudi Arabian study found that oleuropein in olive oil has anti-breast cancer properties. A study by Autonomous University in Barcelona even found that the monounsaturated fat and antioxidants in olive oil can suppress the growth of tumors in general.

8. It reduces the risk of Alzheimer’s disease

Alzheimer’s disease is caused by the buildup of the protein beta amyloid in our brains. According to a study published in Scientific American, the animal test conducted has proved that oleocanthal in olive oil helps remove the protein and has the potential to improve memory and learning ability of patients suffering from Alzheimer’s disease.

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Also, olive oil polyphenols, a powerful antioxidant, is found to be effective in reversing damage of the ageing process to our brains and delaying the appearance of Alzheimer’s disease.

9. It boosts your brain power

A study by Columbia University made a comparison between individuals who consumed olive oil often and those who never used olive oil in their cooking. The researchers surprisingly found that the ones who consumed olive oil in Mediterranean diets have more gray and white matters in their brains. That means consuming olive oil does not only make you healthier but smarter! Amazing, right?

10. It makes you more attractive

Olive oil contains a wealth of compounds that keep our hair healthy. While vitamin E reduces hair loss, magnesium, zinc and B vitamins can boost hair growth. By consuming olive oil, you don’t need to worry about any problems concerning your hair. What’s more, you can even enjoy having glowing skin because olive oil is a good moisturizer in itself and has strong anti-ageing properties.

Featured photo credit: DUSAN ZIDAR via shutterstock.com

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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