The IISD EWS Newsletter
"Dear Ask Anything Anonymously"
Jokes of the Month
1. How many workplace wellness experts does it take to change a lightbulb?
2. What exercise do hairdressers do in the gym?
3. I asked my trainer at the gym if I could start shadow boxing. What did she say?
4. Why isn't the personal trainer paying rent?
5. When does a doctor get mad?
*Answers will be at the end of the newsletter.
Proven Tips to Sleep Better at Night
Establish a bedtime routine that works for you. Set up and attempt to go to bed at the same time each night including weekends. Extensive research shows that circadian rhythm plays a large role in diverse aspects of mental and physical health.
2. Avoid caffeine in the afternoon.
Avoid all caffeine after 3PM as caffeine can also be hidden in soda, chocolate, and fruits. As such, be sure to watch what you're eating and drinking late in the day.
3. Pay attention to your hunger cues.
Make sure you do not eat too much or too little before bed time. Eat a small meal (e.g., protein bar) if you are feeling hungry before bed, so you can avoid getting an upset stomach. Try introducing tryptophan (e.g., shrimp, tuna, cod, and halibut), melatonin, and magnesium in to your diet. Tryptophan is a natural sleep enhancer found in certain foods. Melatonin can be a great tool to encourage sleep; however, check with your doctor as it has been known to cause side effects such as headaches and depression. Lastly, magnesium can help the body make serotonin, which in turn produces melatonin, the brain chemical that sets your body clock. Try to aim for 200-300mg of magnesium daily with dinner.
4. Bed should be a place for REST.
Avoid reading or watching tv in bed as this will train your brain to think that the bed is a place for sleep.
5. Make sure your room temperature is ideal.
Find a comfortable temperature for you to make sure you are not shivering or sweating. If you are unsure, 70 degrees is usually an ideal temperature to start.
6. Minimize technology.
Too much blue light is disruptive for deep sleep. Research shows that blue light suppress melatonin and shift circadian rhythm causing poor sleep quality.
Source: Cynthia Health Coach
Practicing Self-Love
Self-love is all about taking the time to do something you enjoy. Maybe try a facemask, get your nails done, destress by working out, or relax in a sauna. Give yourself 30 minutes of relaxation per day to help you feel more at ease.
2. Spread love.
Does it make you feel good when you help someone? Consider spreading love for others such as buying coffee for the person in line behind you, handing out random love notes, or complimenting a stranger.
3. Buy yourself a gift.
You deserve something special, so don't be afraid to treat yourself. You'll be glad you did!
4. Practice self-affirmation.
This may sound cringey to some people; however, take some time to think about everything you love about yourself and your life. Write these positive affirmations down to focus on all the great things in your life.
Source: Wake Forest University
Foods that Boost Immunity
1. Vitamin C (Citrus fruits & greens)
Vitamin C increases white blood cell production to fight infection.
2. Beta-Carotene/Vitamin A (Root vegetables & greens)
Beta-Carotene/Vitamin A helps your antibodies to respond to toxins.
3. Vitamin E (Nuts, seeds, & greens)
Vitamin E helps to regulate and support immune system function.
4. Antioxidants (Green tea)
Antioxidants helps reduce inflammation in the body and fight infection.
5. Vitamin D (Sunshine, fish, & eggs)
Vitamin D helps regulate the body's immune response. You can also intake vitamin D by being outside on a sunny day for at least three times a week for 15 minutes.
6. Probiotics, gut health, & immunity (Kimchi, yogurt, kombucha, & sauerkraut)
Probiotics helps stimulate the immune system to fight off diseases. The "good bacteria" in your digestive system determine how other nutrients and harmful bacteria are processed in your body, making probiotics one of the most important functions for immunity.
7. Hydration (Water)
Water helps produce lymph which carries blood cells and other immune system cells through the body. If you have difficulty with water intake, consider a cup of green tea with lemon, watermelon, or mint-infused water.
8. Zinc (Shellfish, poultry, and beans)
Zinc is a mineral that our body does not naturally produce. This aids immune system cells to work as intended.
Source: UC Health
Tips for Dealing With Financial Anxiety
1. You are not alone.
According to the American Psychological Association (APA), financial issues are a top source of stress for 7 out of 10 adults. It's important to know that you are not alone dealing with financial stress.
2. Consider a time out.
Things can get chaotic when we are anxious. Remember to take a break by taking a walk, breathing, listening to music, exercising, and reading. Practicing your breathing techniques can lower your stress hormones and help you think clearly.
3. Avoid catastrophic thinking.
When our finances feel out of control, we tend to ruminate irrationally with thoughts such as, "My credit score is horrible. I will never afford a house." You need to keep things in perspective to minimize the negative impact.
4. Think about the worst-case scenario.
Research shows that exposing yourself to the worse-case scenario has the paradoxical impact of lowering your anxiety. You can consider it as a form of exposure therapy.
5. Ask for help.
It's common to feel anxious when we lack confidence in our ability to face a challenge. You may consider working with a mental health and/or financial professional if your finances are causing you significant distress.
Source: CNBC
