Natural Ways To Boost Your Energy

You see coffee everywhere--on college campuses, in the workplace, at homes.  While caffeinated drinks are a quick and prevalent way to wake up, there are many organic ways to kickstart your morning and remain alert throughout the day.  When you come to rely on caffeine in the morning, and you don’t get your daily fix, symptoms include headaches, irritability, and even an upset stomach.  The good news is that there are plenty of ways to boost your energy without the use of caffeine.

Get more sleep at night
7-8 hours of sleep per night is essential for adults.  Without consistent sleep, the mind loses focus.  Studies from the Harvard Medical School have found that people who get the appropriate amount of sleep regularly tend to live longer, healthier lives.  Sleep helps repair your body by producing extra protein molecules that strengthen your ability to fight infection.  Moreover, sleep plays a critical role in metabolism, memory, and learning.  A good night’s sleep can’t be beat.

Go Outdoors
Getting some fresh air, especially in temperate climates, is a perfect way to stimulate your senses.  Exposure to the sun gives us Vitamin D, but too much sun exposure causes skin cancer.  Being outside also is a natural way to cure hyperactivity, which, in the long-run boosts natural energy. 

Eat Fruits and Vegetables
Healthy food can boost your alertness.  Stay away from high-carb foods.

Exercise
Something as simple as jumping jacks or yoga can work wonders on your energy levels.  Even the slightest bit of exercise can be a healthy way to energize your mind and body because it improves blood flow to the brain.

Naps
In our constantly busy world, a short nap is viewed as a loss of time.  However, a short nap can provide the energy you need to work smarter and faster.  Recognize that napping does not make you lazy.  On the contrary, napping will make you more productive and alert after you wake up.

Drink Water
Avoid caffeine and drink water.  Because your body is composed mostly of water, it makes sense that you need to get enough to function at your peak.  Take a healthy drink each time you pass the water fountain.

Stay On The Positive Side
Most importantly, positivity in your life can spur your energy levels tremendously.  Show gratitude to others and be thankful.  Laugh often.  Distance yourself from energy vampires and associate yourself with light-hearted individuals. 

Beer and Ice Cream Diet

-The following is republished courtesy of the School of Physics at the University of Sydney. 

As we all know, it takes 1 calorie to heat 1 gram of water 1 degree centigrade. Translated into meaningful terms, this means that if you eat a very cold dessert (generally consisting of water in large part), the natural processes which raise the consumed dessert to body temperature during the digestive cycle literally sucks the calories out of the only available source, your body fat.

For example, a dessert served and eaten at near 0 degrees C (32.2 deg. F) will in a short time be raised to the normal body temperature of 37 degrees C (98.6 deg. F). For each gram of dessert eaten, that process takes approximately 37 calories as stated above. The average dessert portion is 6 oz, or 168 grams. Therefore, by operation of thermodynamic law, 6,216 calories (1 cal./gm/deg. x 37 deg. x 168 gms) are extracted from body fat as the dessert's temperature is normalized. Allowing for the 1,200 latent calories in the dessert, the net calorie loss is approximately 5,000 calories.

Obviously, the more cold dessert you eat,the better off you are and the faster you will lose weight, if that is your goal. This process works equally well when drinking very cold beer in frosted glasses. Each ounce of beer contains 16 latent calories, but extracts 1,036 calories (6,216 cal. per 6 oz. portion) in the temperature normalizing process. Thus the net calorie loss per ounce of beer is 1,020 calories. It doesn't take a rocket scientist to calculate that 12,240 calories (12 oz. x 1,020 cal./oz.) are extracted from the body in the process of drinking a can of beer.

Frozen desserts, e.g., ice cream, are even more beneficial, since it takes 83 cal./gm to melt them (i.e., raise them to 0 deg. C) and an additional 37 cal./gm to further raise them to body temperature. The results here are really remarkable, and it beats running hands down.

Unfortunately, for those who eat pizza as an excuse to drink beer, pizza (loaded with latent calories and served above body temperature) induces an opposite effect. But, thankfully, as the astute reader should have already reasoned, the obvious solution is to drink a lot of beer with pizza and follow up immediately with large bowls of ice cream.We could all be thin if we were to adhere religiously to a pizza, beer, and ice cream diet.

Happy eating!

The Four Immeasurables

May all beings have happiness and causes of happiness.

May all beings be free from suffering and the causes of suffering.

May all beings rejoice in the well-being of others.

May all beings live in peace, free from greed and hatred.

How To Help Japan

On March 11, Japan was hit by one of the largest earthquakes ever recorded.  Shortly after, a massive tsunami struck and dumped billions of gallons of water on the Japanese mainland.  The National Police Agency has officially confirmed 6,911 deaths, 2,611 injured, and 10,692 missing as of March 18.  These numbers are expected to increase.  Save the Children reports that as many as 100,000 children have been uprooted for their homes.  

The degree and scope of damage cased by the earthquake and resulting tsunami have been devastating.  Estimates of the cost of the damage fall into the range of tens of billions of dollars.  Although Japan has invested in anti-tsunami seawalls, the tsunami simply washed over the top of some seawalls.  Power plants in Fukushima, Onagawa, and Tokai were shut down immediately following the earthquake.  However, cooling is needed to remove decay heat for several days after a plant has been shut down.  The cooling process is powered by emergency diesel generators, but when the water overflowed seawalls, the diesel backup systems were destroyed.  The result was two large explosions and radiation leakage.  Officials from the Japanese Nuclear and Industrial Safety Agency have reported that radiation levels inside the plant in Fukushima are 1,000 times normal levels.  

All of Japan’s ports were briefly closed after the earthquake and many of them were destroyed.  Irrigation hams in Sukagawa have ruptured, causing flooding and washing away homes.  At least 1.5 million households are estimated to be without access to water.  Rolling blackouts due to power shortages have left about 4.4 million households without electricity.  In Ichihara, a 220,000 barrel per day oil refinery was set on fire by the earthquake.  Japan’s transportation systems have suffered severe disruptions.  

Most of these problems can be remedied through the work of aid agencies, but the economic impact of the earthquake and tsunami are arguably just as devastating as the physical damage.  The northern Tohoku region, which was most affected, accounts for 8 percent of the country’s gross domestic product.  The Miyagi area includes manufacturing and industrial zones with chemical and electronics plants.  Toyota, Nissan, and Honda suspended automobile production until March 14.  GlaxoSmithKline, Sony, Nestle also suspended operations following the quake.  Globally, financial markets have been volatile in the immediate aftermath of the earthquake.  Stock markets around the world were adversely affected.  

The Japanese people need our help.  So far, 113 countries and 24 international organizations have offered their assistance.  The Japanese government specifically requested teams from Australia, New Zealand, South Korea, the United Kingdom, and the United States.  Here are some ways that you can help out...

American Red Cross

The American Red Cross is supporting and advising the Japanese Red Cross.  By making a donation to the American Red Cross Disaster Relief, you are providing hot meals and medical relief to displaced Japanese citizens. Donate here.

GlobalGiving              

GlobalGiving has established a fund that will disburse to relief and emergency organizations.  GlobalGiving is working with the International Medical Corps, Save the Children, and other organizations on the ground.  Donate here.

Save the Children

Save the Children has an immediate goal of $5 million to launch a long-term recovery plan for children affected by the earthquake and tsunami.  Donate here.  

Salvation Army

The Salvation Army is working tirelessly to assist people in Japan.  They have dispersed teams to the most severely affected areas to distribute basic necessities to survivors. Donate here.  

AmeriCares

AmeriCares and its relief workers are working to deliver medicine and supplies to hospitals and shelters.  It is also dispatching health responders to treat and care for survivors. Donate here.  

(links to these organizations)

Brain-Boosting Foods

Ritalin and Adderall are two common prescription medications used by college students across the nation.  These drugs make an individual focus for longer spans of time by altering chemicals in the brain.  I’ve heard success stories from students who take Adderall.  One friend of mine aces every test he takes because he pops a couple pills a couple days before his exams and studies away.  

Because I adhere to the principles of straight-edge, I never intake any type of substance that alters my mind.  Instead, I’ve discovered natural ways to increase brain function when it comes time to study.  Here are some of the best foods for your brain.  Start stocking up on these foods and observe how much your focus and memory improve.

Salmon

Almost all fish has plenty of omega-3 fatty acids.  It’s not the fish that is healthy for you, it’s the algae that the fish consume.  When you are buying fish, purchase fish that has not been fattened on an unhealthy diet of grain-feed.  You might need to pay a bit more, but your brain will thank you.  

Blue Berries

Blue berries are an antioxidant powerhouse, neutralizing damage to tissue and cells that cause cataracts, glaucoma, varicose veins, and hemorrhoids.  I cannot verify this, but I’ve read in many articles that blue berries improve your memory and increase mental capacity.  

Eggs

Eggs are a rich source of Vitamin B and essential fatty acids.  The yolk is rich in choline, which is a basic building block of brain cells that helps improve memory.  Take ‘em scrambled or poached!

Vegetables

Every time I enter the dining hall, I don’t let myself leave until I consume a fair amount of broccoli.  You might not like the taste of them, but broccoli, carrots, olives, and cauliflower love helping your brain maximize its functioning capabilities.  

Fruits

There’s a reason the FDA included vegetables and fruits on their Food Pyramid--they are good for you.  If you fill your plate with the colors of the rainbow, your brain will be more colorful and creative.  Avocados are especially good at increasing blood flow to the brain because they contain monounsaturated fats.  Cantaloupes, watermelon, plums, oranges, apples, grapes, and peaches also will get the job done.

Bonus: Water     

Nearly three fourths of the brain is water, so H20 is an essential component for the smooth functioning of the brain.  If you don’t believe me, check out people who are dehydrated.  The main character of 127 Days began to hallucinate after 2 days without water.  When dehydration occurs, the brain releases a chemical called cortisol, which shrinks dendrites (the branches that store information).  This leads to a decrease in memory power. 

   

The Foundation for a Better Life

You might have seen the commercials that promote values.  (If you have not, there are examples at the bottom of this post)  Ever since I saw one of these ads about 2 years ago, I was curious about this organization.  Why didn’t they seem to be advertising a product?  Who funded all this advertising on huge media outlets?

The answer is quite inspiring.  The name behind the commercials is “Foundation for a Better Life”.  Better yet, there is no hidden agenda and no political affiliation behind this campaign.  Foundation for a Better Life is entirely funded by Philip Anschutz, a conservative Evangelical Christian, but the messages are not promoting a strictly Christian message.  Instead, the Foundation creates public service ads promoting values in an attempt to improve communities.  

Even more interesting is the fact that the Foundation does not solicit or accept donations and they are willing to promote values we need to pass on at no charge to the general public.  As skeptical as we have become in society, we often find ourselves  asking, “What is the catch?  How does this make money for someone?”  As Americans, we are trained to think in terms of dollars and personal benefit.  Anyone who appears to be acting solely for the purpose of helping others is immediately deemed semi-suspicious and questionable in the American psyche.  It appears as if there is no selfish motivation evident within the Foundation for A Better Life.  How wonderful and beautiful to see!

Mr. Anschutz founded the organization in 2000 with a $700 million endowment.  To this day, the Foundation for a Better Life continues to promote positive values.  They believe people are inherently good and just need a reminder every once in awhile.  On their website, you can find quotes, e-cards, stories, good news, and more.  To see such a positive organization is a breath of fresh air.  Furthermore, the actions of Mr. Anschutz serve as a reminder that philanthropy is alive and well. 

How To Cope With Anxiety- Part 3: Complications Caused By Anxiety

Last time, I wrote a rather technical note on the five most prevalent types of anxiety recognized in the psychological community.  This time, I want to focus on the complication and barriers faced by people who have any form of anxiety.  The truth of the matter is that when left untreated, anxiety disorders can ruin lives.  Moreover, anxiety has ramifications that stretch far beyond the physical symptoms.  Emotionally, it can make a person sad, weary, and nervous.  Mentally, it can cause you to think in circles, worry excessively, and make you question your sanity and your abilities.  

1.  Loss of Control

Often times, a person with anxiety will feel an utter lack of control of their lives, becoming servant to their worries and fears.  Furthermore, unwanted restlessness can be a direct result of anxiety.  

2. Sleep deprivation

Because insomnia is a common symptom of anxiety, individuals suffering from anxiety will feel extremely tired, but be unable to actually fall asleep.  Over Christmas break last year, I sat in bed until the wee hours of the morning, sometimes not falling asleep at all.

3. Difficulty Concentrating

The vast majority of jobs require attentiveness and ability to comprehend information.  If you cannot do these two basic cognitive tasks, your career might be in jeopardy.  The same applies to school.  Anxiety has caused A students to struggle academically because they simply cannot concentrate on the material.

4. Loss of friends and social life

Because anxiety has the potential to be so debilitating, it can turn an individual into someone who is difficult to be around.  For instance, when a person is suffering from anxiety, they are more likely to lose their cool and snap, which will in turn result in bad feelings and resentment.  

5. General Functional Difficulties

Many people with anxiety are able to carry on their daily jobs and participate in social events, but when the anxiety becomes severe enough, it can interfere with basic tasks at home, work, or school.  The constant worrying can have an effect on the normal thinking that an individual does.  Brain fog can also be a side effect of anxiety.  Brain fog can absolutely destroy a perfectly wonderful life, causing a horrible short term memory, disorientation, loss of mental acuity, and an inability to think clearly.

6. Gateway into more mental disorders

Severe anxiety can lead to or reinforce depression.  The relationship between anxiety and depression can be a viscous cycle.  The anxiety can create depression.  The depression can create anxiety and so on and so forth.  

7. Questioning Yourself and Your Abilities

When you are anxious, you might feel like you don't have any control over yourself or the world.  Listening to that negative voice of self-judgement in your head can lead to low self-esteem and a feeling or worthlessness.  

How to Cope with Anxiety- Part 2: Types of Anxiety Disorders

Last time, I wrote about 10 of the most common symptoms that anxiety sufferers experience.  Today, I will turn my attention to different types of anxiety disorders.  According to the NIMH agency of the United States government, most people with one anxiety disorder also have another anxiety disorder and nearly three-quarters with an anxiety disorder will have their first episode by age 21.  Moreover, statistics indicate that as many as 18 % of Americans suffer from one or more than one anxiety disorder.  

1. Generalized Anxiety Disorder

Generalized anxiety disorder (GAD) is characterized by people going through through the day with worry and tension despite not having a rational reason for doing so.  Primarily, a person is diagnosed with GAD when s/he worries excessively about a variety of every problems.  They cannot seem to eradicate their worries even through they realize that their fears are irrational.  They can't relax, startle easily, and have difficulty concentrating.  Here's a quote from a GAD sufferer:

I always thought I was just a worrier. I’d feel keyed up and unable to relax. At times it would come and go, and at times it would be constant. It could go on for days. I’d worry about what I was going to fix for a dinner party, or what would be a great present for somebody. I just couldn’t let something go.”

When my problems were at their worst, I’d miss work and feel just terrible about it. Then I worried that I’d lose my job. My life was miserable until I got treatment.

I’d have terrible sleeping problems. There were times I’d wake up wired in the middle of the night. I had trouble concentrating, even reading the newspaper or a novel. Sometimes I’d feel a little lightheaded. My heart would race or pound. And that would make me worry more. I was always imagining things were worse than they really were. When I got a stomachache, I’d think it was an ulcer.

2. Obsessive-Compulsive Disorder 

People with obsessive-compulsive disorder (OCD) have persistent, upsetting thoughts (obsessions) and use rituals (compulsions) to control the anxiety that these thoughts produce.  A friend of mine who has OCD once told me that he literally thought in circles and he could not turn his brain off.  Often times, if the person is obsessed with germs, they will develop a ritual of washing their hands over and over again.  Performing the rituals is not pleasurable, but it does produce temporary relief from the anxiety created by obsessive thoughts.  It is healthy to have rituals such as checking to see if you turned off your lights on your car several times, but the difference is that people with OCD perform their rituals to a point where doing so interferes with their daily life.  OCD affects about 2.2 million American adults.  

I couldn’t do anything without rituals. They invaded every aspect of my life. Counting really bogged me down. I would wash my hair three times as opposed to once because three was a good luck number and one wasn’t. It took me longer to read because I’d count the lines in a paragraph. When I set my alarm at night, I had to set it to a number that wouldn’t add up to a ’bad’ number.

3. Panic Disorder

Panic disorder is characterized by sudden attacks of terror, generally accompanied by a pounding heart, sweatiness, weakness, and dizziness.  During these attacks, people with panic disorders may experience nausea, smothering sensations, chills, and numbing appendages.  Furthermore, panic attacks produce a sense of unreality, fear of impending doom, and a fear of losing control.  About 6 million American adults suffer from panic disorders and it is twice as common in women as men.  Often times, the sufferer cannot predict when the next panic attack will strike.

For me, a panic attack is almost a violent experience. I feel disconnected from reality. I feel like I’m losing control in a very extreme way. My heart pounds really hard, I feel like I can’t get my breath, and there’s an overwhelming feeling that things are crashing in on me.

4. Post Traumatic Stress Disorder 

Post Traumatic Stress Disorder (PTSD) is a severe anxiety disorder than might develop after an event that results in psychological trauma.  Patients with PTSD will re-live the original trauma through flashbacks or nightmares.  Rape is the most likely trigger of PTSD with 65% of men and 45.9% of women who are raped developing the disorder.  Men and women who were abused sexually as children or spent time in battle on the front lines are more likely to developing PTSD.  It affects hundreds of thousands of people who have been exposed to rape, domestic violence, child abuse, war, accidents, and natural disasters.  

5. Social Anxiety Disorder

Social anxiety disorder is characterized by people becoming overwhelmingly anxious or self-conscious in everyday social situations.  These people have an irrational, intense fear of being watched and judged by others or doing things that will embarrass them.  Although many people with social anxiety disorder know that their fears are excessive and unreasonable, they are unable to conquer them.  Physical symptoms associated with social anxiety disorder are blushing, profuse sweating, trembling, nausea, and difficulty talking.  

In any social situation, I felt fear. I would be anxious before I even left the house, and it would escalate as I got closer to a college class, a party, or whatever. I would feel sick in my stomach-it almost felt like I had the flu. My heart would pound, my palms would get sweaty, and I would get this feeling of being removed from myself and from everybody else.

Because I am not a licensed medial doctor, the research required for this note was extensive.  However, I think it's good to gain an understanding of the different manifestations of anxiety before moving on to treatments because each form of anxiety can be treated differently.  In my note, I will be focusing primarily on treatments for generalized anxiety disorder because it's the disorder I have the most experience with, but there is some overlap with regard to which type of anxiety a given treatment cures.  

How to Cope with Anxiety- Part 1: Overview and 10 Common Symptoms

For my next note series, I will be writing about a topic that is quite ubiquitous in our fast-paced American society.  Anxiety disorders are the most prevalent mental malady in the U.S.   You might be shocked to learn that 19.1 million adult Americans (ages 18-54) after affected with a form of anxiety disorder.  With millions of people suffering, the pharmaceutical industry has turned huge profits selling medications that temporarily solve the problem.  Xanax, Adavan, and Paxil are three anti-anxiety drugs that are a quick fix to a problem that needs real attention.  Today's note will identify and explain a few of the most common symptoms of anxiety disorders.  

It's normal to experience anxiety in some situations- before you speak publicly for example- but people who suffer from anxiety disorders go through daily symptoms that can be debilitating and interfere with every day life.  Although the list of symptoms associated with anxiety is quite long, the sufferers often are uneasy, apprehensive, and on-edge.  The clearest manifestation of anxiety symptoms are panic attacks.  A panic attack is a sudden onset of intense anxiety for no apparent reasons and it might include a feeling of being smothered, shortness of breath, trembling, hot flashes or chills, chest pain, fear of dying, nausea, and sweating.  

1. Smothering sensations and shortness of breath

The shortness of breath is one of the most distressing anxiety symptoms.  Anxiety sufferers feel as if their chest is not expanding enough to get the air your body needs.  I've heard the smothering sensation compared to the feeling of someone pushing a pillow into your face.  The important thing to remember is that these sensations are caused by exaggerated nerve impulses which means you are not at risk of suffocating or passing out.  

2. Racing heart and palpitations

Anxiety releases adrenaline into the blood stream and we all know that adrenaline makes your heart race rapidly.  Sometimes, you might feel as if your heart is missing beats which are referred to as palpitations.  Although this can be disconcerting and uncomfortable, an increased heart rate will not in itself harm you.

3. Chest Pain

Chest pains can cause you to feel extremely scared and they are caused by muscle tension.  If you do indeed have anxiety and you experience chest pains, chances are you are NOT dying of a heart attack.  Heart pain is very different and rarely starts in the chest.  I've found that deep breathing, meditation, and relaxation are three effective methods against these unwanted, unpleasant chest pains.  

4. Lump in throat and difficulty swallowing

The lump in the throat can be explained by muscles in the throat contracting due to stress or anxiety.  The difficulty swallowing is another harmless symptom, but it is very unpleasant. 

5. Sweating

Sweating is normal reaction and is designed to reduce body temperature.  As the body heats up, water is released through sweat glands.  During an anxiety attack or a period of anxiety, the body is preparing itself for a fight or a flight.  People suffering from anxiety sweat profusely until the anxiety subsides, then sweat levels return to normal.

6. Shaking or shivering

We all shake or shiver when we are nervous or cold.  Shaking is a normal reaction to fear or a drop body temperature.  During anxiety, shaking and shivering uncontrollably is normal and with proper treatment, it will pass.

7. Dry Mouth

As bodily fluids are diverted for use in other parts of the body during anxiety, the mount becomes dry.  Water is the most universal cure for a dry mouth and the dry mouth cannot harm you.

8. Insomnia

Not being able to sleep is one of the most common symptoms of anxiety.  Insomnia can be the most discomforting of all the symptoms because a lack of sleep affects brain functioning.  

9. Derealization and depersonalization

These are both symptoms which affect the way you experience yourself.  Derealization is the sensation the you and everything around you are not real or dreamy.  It might seems that you are seeing everything through a filter.  

10.  Brain Fog

Cognitive dysfunction (or brain fog) is defined as usually poor mental function associated with confusion, forgetfulness and difficulty concentrating.  It can be an overall lack of mental clarity.  Brain fog can cause an individual to be detached, forgetful and it can lead to discouragement and depression.