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Top 5 Health Benefits Of Drinking Espresso

Top 5 Health Benefits Of Drinking Espresso

Everyone knows that drinking coffee will give you that nice little caffeine boost. A shot of espresso is particularly well known for this, but what tends to be lesser well known is the fact that espresso offers several other benefits.

If you needed another reason to drink espresso, we’ve got just the list for you. This list covers the top five health benefits of drinking espresso, from enjoying improved memory functions to helping you shed a few pounds.

1. It enhances long-term memory

Mastering the art of pouring the perfect espresso shot is worth it when you consider that by drinking the right amount of caffeine, you can improve your long-term memory.

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Neuro-scientist Michael Yassa, from the University of California, conducted a study which found that drinking the equivalent of two espressos enhanced the process of memory consolidation. This process, in turn, improved long-term memory among the subjects.

Stick to the recommended amount if you want to see improvements since the study did not find any benefits for those who consumed more or less than two cups.

2. It increases attention

Many people start off their day with a shot of espresso, and this comes as no surprise. Caffeine has been found to reduce symptoms of fatigue, while also improving sustained attention and vigilance. These effects are thought to occur thanks to a neuro-chemical interaction.

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Coffee maintains a greater dopamine concentration, particularly in the areas of the brain that are linked to attention. Keep in mind that the benefits tend to be short-term, and you want to avoid overdoing it. Too much caffeine can make you feel jittery, making it far harder to concentrate.

3. It can help you lose weight

What sets espresso apart from some of the other beverages found at coffee shops, is that it is low-calorie. It only contains about three calories per ounce, assuming you’re not adding any sugar or cream.

But, besides being low-calorie, it can also help to improve your exercise performance. A study published in the Medicine and Science in Sports Journal found that caffeine made workouts appear less strenuous, by lowering the perceived level of exertion by over 5%.

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Besides making exercise seem easier, coffee also reduces the level of perceived muscle pain which occurs when doing exercises. Ingesting a dose of caffeine equivalent to two or three cups of coffee an hour before 30 minutes of workout reduces muscle pain, allowing you to push yourself a little bit harder.

4. It reduces the risk of a stroke

In a Swedish study conducted by Susanna Larsson, researchers found that drinking at least one cup of coffee a day can lessen the risk of suffering from a stroke. This result is thought to be due to the antioxidant properties of coffee.

The study concentrated on a group of women over a 10-year period. They concluded that drinking one or more cups of coffee a day reduced your chances of suffering from a stroke by 25%. Another study found similar results in male smokers, whose risk was reduced by 21% with eight or more cups of coffee a day.

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5. It lowers your risk of diabetes

In a study led by Harvard School of Public Health, researchers found that higher coffee consumption is linked to a lower risk of type 2 diabetes. The study analyzed caffeine consumption in men and women over a four-year period.

It concluded that those who increased their daily coffee consumption by more than one cup lowered their risk of type 2 diabetes by 11%. Of course, drinking more coffee is just one factor that can influence diabetes risk, so you still want to be physically active and watch your weight.

Espressos provide several health benefits, so you don’t have to feel so guilty about your caffeine addiction. Even if you’re not the biggest fan of a regular espresso, there are many different coffee serving styles out there, so you’ll be sure to find something that meets your taste.

Featured photo credit: pixabay.com via pixabay.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

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Featured photo credit: Joshua Earle via unsplash.com

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