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Vacations Are Good For Health And Productivity, Study Finds

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Vacations Are Good For Health And Productivity, Study Finds

We live in a busy world, full of distractions. And finding some me time and peace during the chaos of the day isn’t an easy task anymore. But without taking breaks and resting properly we can’t work effectively. In fact, we can’t get anything done, focus or even get closer to our goals.

That’s because being busy and tired all the time prevents us from turning our brains off even when it’s time to relax, we can’t sleep well as a result of that, and become depressed and stressed over time.

But there’s a solution.

Vacation time allows you to experience physical and emotional benefits

You may have many things on your to-do list and truly want to do your best job and feel accomplished in the end of the day. But you also want to stay healthy and be on top of your game. That’s why you’re in need of a vacation. Once you’ve dedicated all your time and energy to work and daily tasks, though, leaving them for a while doesn’t seem like the right thing to do. You may think that things will get out of control, or that you’ll be left behind and will have to hustle even more after that.

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But these are minor issues considering the actual benefits of vacations. Because, believe it or not, they are great for your health and productivity. Here’s why:

1. Taking a vacation helps you reduce stress.

There’s nothing like leaving the stressful environment of your daily life and entering a new world, full of excitement. The study carried out be American Sociological Association shows that a bigger number of vacations leads to a decline in the psychological distress of people. And when the average worker takes more vacations per year, that becomes a beneficial determinant of population health.

2. Vacation frequency is related to mortality.

According to another study on whether vacations are good for our health, “The frequency of annual vacations by middle-aged men at high risk for CHD is associated with a reduced risk of all-cause mortality and, more specifically, mortality attributed to CHD. Vacationing may be good for your health.” While this study discussed middle-aged men, this works for all people! Whether you are a hard-working student or a few years from retirement, you deserve a vacation.

3. It helps you grow spiritually.

One of the most important aspects of having a vacation is that you get to know yourself better. You learn new things throughout the journey, but you also experience changes on the inside. And once you get back to reality, you can benefit from these by trying new techniques to be more productive in life and in business, for example.

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4. You improve your mental health.

It’s great for your brain too. Seeing new places and putting yourself in an unfamiliar environment are great for expanding your horizons, but it also improves your thinking and creativity.

5. Frequent vacations lead to a happier marriage.

The Wisconsin Rural Women’s Health Study says that females who get vacations more often are not only less depressed and have more energy in general, but are also more satisfied with their marriage.

6. You connect with nature.

According to a study from the University of Exeter Medical School in Britain, being closer to green space improves your mental health right away, and that effect can be sustained for longer. All these are great. And people who frequently travel (even if it’s not abroad), live a much happier life and are more productive.

But then there are those who really can’t afford to take a vacation. Be it because their work is too demanding, are starting a new job, have many things to take care of at home, or else. However, there’s another, even simpler, solution for them. It doesn’t require going away for a vacation, but it does offer similar benefits.

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How to Take a Break When You Can’t Get a Vacation?

Action One: Unplug

Falling asleep with devices around you is one of the reasons why you can’t have a good night’s sleep. It’s also why you can stay awake in bed for hours, and wake up in a bad mood as a result.

So, avoid any technology at least an hour before bed. It may be the only time in the day when you’ll unplug completely, but it will lead to great changes. Set some limits and you’ll soon double your productivity.

Action Two: Have some me time

A great way to avoid burnout at work is to make sure you have some time just for yourself daily. The best choice, and the easiest to start doing right away, is to wake up a bit earlier than you currently do, and use that time to have a pleasant morning ritual. You may journal, read something inspiring, meditate, listen to music, or just drink your coffee slowly and do nothing.

Be sure that this little practice will soon become your best habit. It’s sacred time and no one can take it from you. Dedicate time to it daily and you’ll be less stressed throughout the whole day. You’ll also handle problems at work easily and will generate ideas quickly.

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Action Three: Meditate

It doesn’t need to take long. It may be just sitting still for 2 minutes and trying to empty your mind. That’s all there is to this simple practice, but the benefits are amazing. You increase blood flow, slow the heart rate and eliminate stress. It also improves your immune system and memory. So give it a try.

That’s how you can be relaxed, productive and healthier without having to take a vacation.

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Published on December 15, 2021

What Supplements Should I Take Daily To Stay Healthy?

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What Supplements Should I Take Daily To Stay Healthy?

Having quality nutrition every day is key to staying healthy and fit. Many people wonder if taking supplements is needed to supply their needs. The answer to this question lies in a lot of factors. Here’s the thing: there is no black and white approach when it comes to taking supplements, but if you’ve been wondering whether you need supplements or not, I will help clarify some of your concerns.

Sometimes, having too many options of supplements on the market can be overwhelming. If you’re still asking yourself what supplements to take, then keep reading.

What Supplements Should I Take?

When you reach for that bottle of vitamins or fish oil, for example, you wonder if any of these will work and if they are safe. Well, the main thing you should be asking yourself is if you need them in the first place. And the truth is, there are tons of supplements for different needs.

Our body requires all the necessary nutrients, like vitamins, minerals, protein, healthy fat, and fiber every day. The best source for these nutrients is real food. Nothing beats having a balanced lifestyle that includes quality whole foods. But the reality is that most people are not meeting the minimum requirements of certain nutrients, especially vitamins and minerals.

Even with fiber, people struggle to eat enough fruits, vegetables, and whole grains, for instance. That’s why you can see many symptoms like digestive issues and lack of energy.

Supplements come into the picture to help your body meet all the necessary nutrients. They also help avoid any deficiency. Supplements can even strengthen your body and enhance your metabolism. There are many benefits of taking supplements. The answer to whether you’ll need to take them depends on many other things.

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Should I Invest in Supplements?

Before I suggest a list of the types of supplements you should take, this is what you should bear in mind. Supplements are just an aid to a healthy eating lifestyle. In other words, you should always aim to eat healthier, vary your plate, and have enough whole foods in your diet. That is crucial to ensure that you are meeting at least the minimum nutrient requirements.

You shouldn’t invest in supplements to get your main nutrition. Always focus on quality foods before you supplement your diet. Now, supplements can reinforce what you’re lacking in your eating lifestyle. Because of that, I love to always have some sort of multivitamin complex.

In general, if you have a proper eating lifestyle, it’s not mandatory to invest in supplements. However, there are specific cases, for example, pregnant women, in which we recommend taking supplements. Always make sure that you check with your doctor or nutritionist before taking any form of supplement.

Why Do I Need Supplements? Which Ones Are Important?

Below are the most common reasons why you may need to take supplements and which ones you should try.

1. Restricting Eating Lifestyles

As a nutritionist, I rarely recommend anyone going through a restrictive diet. In fact, I discourage it altogether. The best thing is that you embrace a balanced eating lifestyle since this is the way to ensure you stay at a healthy weight and have a good metabolism. That’s the reason why I don’t like removing entire food groups from people’s diets.

However, I also understand diverse eating lifestyles. For example, there is a vast majority of people that are actively changing to a vegan lifestyle. If you’re a raw vegan or strictly plant-based, you may need to supplement certain vitamins. Because animal foods like dairy, certain meats, and poultry have essential vitamins and minerals like B12, iron, and folic acid, then you may have less intake of these in plant-based foods. There is much debate in this area related to plant-based diets, but basically, experts recommend taking supplements.

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As I said about restrictive diets, eliminating entire food groups can cause you to suffer certain problems like lack of energy, constipation, less muscle, and lower brain function.[1] Before you try any type of diet out there, make sure you have a better relationship with food and check with a health professional. Overall, a good multivitamin complex should be good enough to supply all your needs. Go for the ones that provide vitamin B complex and minerals like iron, folic acid, calcium, magnesium, and zinc.

2. Reinforcing Nutrient Intake

It’s true that eating the right foods is essential for your body. Apart from that, certain processed foods, like dairy, cereals, and others are fortified with certain vitamins and minerals. Take advantage of these types of healthy foods as well.

If you feel like you could lack a certain nutrient, then taking multivitamins is a good option. Not only because it will help you meet your goals, but it will also ensure that your body has more energy and better performance. Therefore, there is nothing wrong with taking a supplement to reinforce your healthy eating lifestyle. Apart from multivitamins, you could also take fiber supplements in case you struggle with digestive issues or you feel like you’re not eating enough plant-based foods.

3. Special Conditions

There are certain cases or stages in life when you may need to take supplements. For instance, pregnant women require higher amounts of certain vitamins and minerals, like iron and folic acid.[2] Elderly people should also consume some supplements since their body absorbs less nutrients compared to younger people.[3] That’s why certain protein drinks, multivitamins, and omega-3 are prescribed to this age group. Also, people who have certain chronic health problems or underwent surgery may need supplements.

Women going through menopause are also often required to take supplements.[4] If you belong to this age group, you may need to talk to your doctor about supplements to balance off your hormone levels. Remember that not all supplements are made equally, and some ingredients may have side effects. This is especially true if you’re on prescriptions. Always check first.

4. Fitness Goals

Who doesn’t want to boost their fitness results? People that train at the gym often ask if they need to have protein supplements. It all goes down to the basics: eat healthily and put that as a priority. However, you can also take supplements based on your goals.

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Whether you want to burn some fat, build muscle, or are an athlete, supplements can reinforce and speed up your results. But here’s the thing: you should always do it the right way and not rely only on supplements for fitness results. Everything goes hand in hand, and it’s a matter of balance and moderation.

Now, here are some supplements you can take to improve your muscle performance, growth, and fat burn:[5]

  • Whey protein
  • L-glutamine
  • Branch chain amino acids
  • Multi-vitamin complex and fish oil
  • MCT oil

These supplements, coupled with a good diet, help provide steady muscle development, shed fat, and keep a healthy metabolism for better results. You have to be active to see their benefits, though. This will ensure your body is using up the nutrients effectively and not stored as fat.

There are some other great supplements made to boost energy levels and increase muscle efficiency. Here are some examples:[6]

  • Guaraná
  • Gingko biloba
  • Ginseng
  • Creatine
  • Citrulline

These are natural energy boosters. Caffeine also does a good job when it comes to improving your energy levels. These supplements should be a compliment to a healthy diet, or if you struggle with low energy performance when working out.

Speaking of energy, sometimes, simple lifestyle habits like sleeping better can make a huge difference in how you feel. So, make sure you are also working on these other areas of your life and not relying exclusively on supplements.

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5. Beauty and Self-Care

You can also find supplements for personal care. Some help to enhance your skin health, others are for hair and nails growth.

For example, collagen and multivitamins are commonly used for beauty and skincare. Because collagen is our skin’s main protein, we need to ensure our body has enough to stay glowing and healthy. Collagen also has powerful effects on skin beauty and anti-aging. You can easily add this protein to your drinks and foods to enhance your own skin’s collagen.[7]

If you didn’t know, adding collagen to your regimen after you’re 25 can help slow down the effects of aging. At that age, our skin produces less collagen, and we lose skin elasticity. Therefore, it’s a nice addition to your supplements and skincare routine.

Final Thoughts

You should always aim to have a healthy eating regimen before thinking about what supplements you need. Second, assess what are your lifestyle and health goals. Also, determine if your health and/or fitness condition requires you to add supplements.

Remember that your objective is to get enough protein, fiber, vitamins, and minerals. If your diet lacks any of these, look for an assessment on how to get these nutrients.

More Tips on Taking Supplements

Featured photo credit: Mika Baumeister via unsplash.com

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Reference

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