NutraChamps Blog

Tag: mentalhealth

  • Emotional Intelligence 101

    Emotional Intelligence 101

    Do you have a hard time dealing with your emotions? You’re definitely not alone. In fact, many people don’t know how to actually identify the emotions they’re feeling. Wikipedia defines emotional intelligence as the ability to perceive, use, understand, manage, and handle emotions. Even though this skill is highly crucial, a statistic from Harvard business shows us that fewer than 20% of companies even qualify as emotionally intelligent. In order to be truly successful in many areas of life, having emotional intelligence is a key component. 

    In this blog post we are going to talk about all things emotions including some of the signs that you might be overly impacted by emotions. We are also going to define what emotions really are and give you some tips to practice emotional intelligence. If you’re looking to improve in this area, you’ll definitely want to continue reading!

    Are emotions controlling your life?

    Without even realizing it, your emotions might be running the show. Emotions aren’t something we can visibly see, only something that can be felt, and sometimes they can go under the radar. Many people have learned how to suppress or hide their emotions so well that they have become numb to their feelings.

    The good news is that when properly dealt with and expressed, emotions are a healthy and productive part of the human experience. If you have a suspicion that negative or repressed emotions are controlling the way you think, feel, and act these are some signs:

    1. You’re constantly keeping busy
    2. You avoid confrontation
    3. You’re easily triggered
    4. You’re quick to react instead of thinking about how to respond
    5. You often numb yourself with alcohol, drugs, overindulgence 

    Distraction and avoidance are two things that keep people stuck in not knowing how to properly deal with their emotions. You might think that these two behaviours are helping you stay in control of your emotions, but in fact the opposite is true.

    What are emotions?

    Emotions are quite interesting when you really think about it, they’re made up of three main components, a subjective experience, a physiological response, and behavioural response. Emotions are a reaction to an external event or situation. An example of this could be feeling joy when you see someone you love, or feeling fear when you need to do a presentation. Emotions influence our daily lives and without knowing how to deal with them functionally, can overwhelm us. 

    As human beings, we have the capacity to feel a wide spectrum of emotions from euphoria to anger. The most important practice when it comes to identifying how you deal with emotions is to see if there is balance. Without balance, you may be riddled with too much fear that can lead to anxiety. With too much pent up anger, it can lead to self-destructive behaviors and coping mechanisms such as smoking, drinking, or doing drugs. 

    In the next section of our blog, we are going to give you some of our best tips to practice emotional intelligence so that you’re in the driver’s seat instead of emotions running you.

    Emotional Intelligence Tips

    Take a moment to pause: 

    When we’re in an emotionally charged state we can tend to react quickly or respond without really thinking things through. Feelings of stress, anger, hurt, or frustration can activate our fight or flight response which comes from the sympathetic nervous system. If you give yourself a chance to pause before reacting it creates space between what’s happening in the body and what you actually want to communicate.  

    Practice breathing when feeling overwhelmed or anxious:

    Worries get the best of us all at some points, when you’re consumed with anxiety and what-ifs a great practice is leaning into the breath. Imagine the breath like an anchor, it can help to keep emotions at bay and provide you with security. When you practice deep breathing you deliver more oxygen to the brain which in turn helps to activate the parasympathetic nervous system. This helps you to get out of your head and into your body, making you more calm and more present.

    Sit with your feelings:

    We live in a society of distraction and avoidance. It has never been more easy to numb our ignore our uncomfortable feelings. While many people think it’s better to not feel negative emotions, the opposite is true. When you resist, feelings will persist. One way of gaining emotional intelligence is to practice actually sitting with your feelings. As hard as it can be, sometimes the only way out is through. By giving yourself time and space to process and deal with emotions you’re allowing your mind and body to accept them. Eventually you’ll teach your body to understand that all feelings are temporary, even the tough ones.

    Practice self-compassion:

    How do you speak to yourself when you’re dealing with negative emotions? Do you show yourself kindness or tear yourself down? Another great way to develop emotional intelligence is to practice self-compassion. If you don’t know where to start, self-compassion can look like comforting yourself, writing yourself a letter of encouragement, or being more mindful. As humans we all deal with a wide range of emotions, the best thing you can do is to learn how to be at peace with them and fully accept them for what they are, just feelings. 

    Building emotional intelligence takes time and practice, it won’t happen overnight but can absolutely improve a little bit every day. No one is an absolute master of their feelings and emotions at all times, after all, we’re only human. But being able to identify where an emotional trigger is coming from or sitting with uncomfortable feelings can improve your life immensely. 

    Sources:

    https://www.niagarainstitute.com/blog/emotional-intelligence-statistics

  • Seasonal Affective Disorder vs Winter Blues

    Seasonal Affective Disorder vs Winter Blues

    The winter blues are pretty common, especially for those who live in colder and darker parts of the world during the winter months. The days get shorter and sunshine is limited, resulting in an overall lack of motivation, fatigue, sadness, and withdrawal. It’s extremely important to notice signs of increased sadness during the winter and prioritize self-care. Winter blues can lead to SAD (seasonal affective disorder) so it’s essential to know the difference between the two and how to manage symptoms of both. 

    What is Seasonal Affective Disorder?

    Seasonal affective disorder is a form of depression. As the name states, this depression is usually brought upon by seasonal changes. SAD usually begins in the late fall/early winter and can continue into the spring. According to Boston University, around 5% of the American population experiences seasonal depression in any given year. Around 10-20% of the population experiences milder forms of SAD. This mental illness can more likely affect you based on your geographical location. Some states actually get less than 5 hours of sunlight every day during the winter months! 

    Your age and gender can also play a role in seasonal affective disorder. It’s actually four times more common to feel symptoms of seasonal depression as a woman compared to men. The onset of this condition usually begins in late teens and mostly affects young adults. 

    Some of the most common symptoms of SAD include:

    • Feeling down or sad on a daily basis
    • Low energy
    • Oversleeping
    • Difficulty concentrating
    • Losing interest in activities you once enjoyed
    • Appetite changes

    It’s very important to take notice of these symptoms and speak to your doctor or someone you trust. It’s normal to feel sad or down once in a while, but if any of these symptoms persist during the winter season you should consult with a professional for proper treatment. 

    Some other factors that could put you at risk for seasonal affective disorder include:

    • Decreased serotonin levels, which is the hormone that regulates our mood. This can be the result of the lack of sunlight.
    • Overproduction of melatonin, this is the hormone that is responsible for our sleep and may leave us feeling more drowsy throughout the day.
    • Vitamin D deficiency 

    What are the winter blues?

    Have you noticed that getting out of bed is a lot harder for you to do during the months of December to March? Do you lack motivation to work out and do other activities you’d normally have energy for? Are you drawn to comfort foods more than usual? These are all common signs of dealing with the winter blues. 

    The winter blues are much milder than seasonal affective disorder and oftentimes symptoms can be managed without professional help. It’s a given that many of us will experience a change in our energy if we live in a colder climate during the winter months. The good news is that there are many things you can do to improve the winter blues, here are just a few:

    Use supplements: When it comes to the wintertime, many of us can see a lot less sun than we would like to. In parts of the world where sunshine is limited, Vitamin D deficiency is quite common. Sunshine has many health benefits, and one of the most important is helping to assist in the production of vitamin D within our bodies. The good news is that we have the ability to supplement with Vitamin D3, which is especially important if your levels are low. A lack of vitamin D can actually affect your mood and lead to depression.

    We highly recommend taking a high-quality Vitamin D supplement during the darker winter months, and at NutraChamps we have two different kinds!

    Eat more fruits and vegetables: The foods you eat on a daily basis have a direct correlation with the way that you feel. Although it can be tempting to eat lots of comfort foods and junk food during the winter months, (which is fine in moderation) we definitely recommend upping your fruits and vegetables! Eating more fruits and vegetables will not only give you the vitamins and nutrients you need to feel your best, but it will also boost your immune system. Depending on where you’re located in the world it might be difficult to have access to fresh fruit and fresh vegetables. The good news is that frozen fruits and veg are also nutritious and delicious! One of our favorite ways of getting in more fruits and vegetables is by making a morning smoothie. Add your favorite milk or water, frozen berries, a scoop or protein or greens, and some nut or seed butter and blend! You’ll feel full, satiated, and satisfied. 

    Expose yourself to light: Natural sunlight can be sparse during the months of December-February which definitely takes a toll. If you can, try to expose yourself to other forms of light as much as possible. Keeping yourself in the dark (literally) but closing the blinds or dimming the lights may only make your symptoms of winter blues and SAD worse. If you can, try working next to an open window, use some bright lights that mimic sunlight at home, or you can even try using a light therapy lamp! Here are some great and affordable options.

    Move your body: Movement and exercise are extremely beneficial to our health for a number of reasons, one of them being that it boosts serotonin, endorphins, and other great feel-good chemicals. Since serotonin can take a dip when you have depression, one of the best things you can do for your mental health is break a sweat. Not only will you feel better, you’ll also sleep better! Try aiming for 20-30 minutes of movement per day and watch the difference it can make.

    Get outside: You might be thinking, “why on earth would I want to go outside during the winter if I have the winter blues?” Well, it’s because getting outside and into nature has so many positive benefits! If you can take the time to bundle up and go to your local forest, pond, or trail for a short walk to disconnect, it will make a big difference in your mental health. Oftentimes, we can become sad or depressed because we are disconnected from our bodies. There’s nothing like getting into nature that will help you to feel more present and more at peace.

    If you’re feeling down and hopeless, just know you’re not alone. It’s far too common that we end up isolating when we’re not feeling our best because we don’t want to burden others. Truth is, we need people and our loved one’s more than ever when we’re in a dark place. If you are feeling symptoms of winter blues or seasonal affective disorder, don’t be afraid to ask for help. Call a friend, visit your doctor, or reach out to a therapist. Remind yourself that you deserve to feel good, even in the winter months. This too will pass!

    Sources: 

    https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

    https://etactics.com/blog/seasonal-affective-disorder-statistics#:~:text=The%20condition%20lasts%20about%2040,and%20last%20through%20the%20summer.

    Winter blues vs seasonal affective disorder: What’s the difference?

    https://www.realsimple.com/health/mind-mood/emotional-health/winter-blues

    Seasonal Affective Disorder (SAD)

  • How to Focus Better and Accomplish Your Goals

    How to Focus Better and Accomplish Your Goals

    Have you ever been trying to get something done that should only take a small chunk of your time, but ends up taking the entire day? It’s almost as if we know something needs to be completed, but we’ll find hundreds of excuses or reasons for why we couldn’t do it that day.

    We live in a world with infinite distractions. From our phones, to our co-workers at the office, and even the laptops we work on. With just a click of a button we can now be easily taken away from our daily goals and redirected to many other things. There is so much around us that’s constantly trying to grab our attention, and sometimes it can seem nearly impossible to focus on what needs to get done. 

    What if we told you that there are actual tools you can start implementing that will improve your focus and productivity? Focusing, or being in a “state of flow” and accomplishing a goal is one of the best feelings ever. When you get lost in the work you’re doing and feel productive without distractions, it’s extremely rewarding. Why is this so hard for so many of us though? Here’s how we can break the cycle:

    The Era of Distraction

    Have you ever opened up Instagram to search for your favorite restaurant’s account only to end up down a rabbit hole of best restaurants in your city nearly an hour later? You’re definitely not alone. Social media and our phones are uniquely and specifically designed to keep our attention. As humans, we’re visual creatures and we all like to keep up to date with what is happening in the world through photos and videos. We don’t want to experience FOMO right? Here’s the thing though, the technology we have at our fingertips has come with a serious cost, and that cost is called distraction. 

    Distraction can be a good thing, for example, watching your favorite netflix show or getting lost in a YouTube series can take you away from reality and provide you with comfort during a bad day. Distractions can also be detrimental, especially when it comes to your goals and your focus. 

    A study was conducted by CareerBuilder that surveyed 3031 full-time workers in the United States about workplace distractions. Here is what they found the most disruptive as distractions at work:

    • Mobile phone/texting: 55%
    • The internet: 41%
    • Gossip: 39% 
    • Social media: 37%
    • Co-workers dropping by: 27%
    • Smoke break or snack breaks: 27%
    • Email: 26%
    • Meetings: 24%
    • Noisy co-workers: 20%
    • Sitting in a cubicle: 9%

    As you can see from this list, there are quite a few things taking our attention away from fully focusing at the workplace. Being in close corners of others isn’t always easy for optimal productivity, but it’s certainly not impossible! In order to start focusing better throughout the day, we must limit the distractions within our control as much as possible. Yes, that means starting with unnecessary gossip and constant texting.

    Ways to Improve Your Focus

    Now that we have a solid understanding of many common distractions that take place on a daily basis, especially at our workplace, let’s talk about how to start focusing better. 

    Limiting cell phone use:

    Our cell phones have basically become an extension of our bodies. We can’t imagine going anywhere without them, and oftentimes we keep our phones beside us all day. Did you know that the average smartphone user actually checks their device 47 times a day? This has become a serious habit and distraction for so many of us and being mindful of our cell phone use is ideal for starting to use it less. 

    One suggestion we have for limiting cell distractions is to keep your phone away from you at work. It’s definitely tempting to keep your phone in your pocket or right beside you at your desk. The issue with this is that it’s easily accessible and sets you up for checking on it a little more often than you should. 

    Another way to limit your cell phone use is by putting your mobile on “do not disturb,” or silencing your notifications. Did you know that many apps you have on your phone right now will purposely send out notifications to you throughout the day to grab your attention and bring you back into the app? It’s absolutely brilliant from a marketing standpoint, but not so helpful if we’re trying to stay focused on our goals throughout the day.

    The pomodoro technique: 

    Did you know that pomodoro is Italian for the word tomato? This popular time management technique has helped millions of people around the world boost their productivity and focus much better. Here is how this method works:

    • Step one: Pick a task
    • Step two: Set a 25 minute timer
    • Step three: Work on the task until your time is up
    • Step four: Take a 5 minute break
    • Step five: Every 4 pomodoros take a longer 15-30 minute break.

    This is a great way to slowly start improving your focus and using a timer to train yourself to stay on track of your tasks and goals!

    Set a reward for yourself:

    Rewards are something we all enjoy and look forward to. Dopamine is responsible for the feeling we get after being rewarded. Dopamine actually spikes in our brain when something important is about to happen or does happen and gives us a surge of pleasure and satisfaction. A great way to start improving your focus and accomplishing your goals is by setting a reward for yourself. 

    Your reward can be anything from treating yourself to a nice dinner after work, to taking an extra 10 minute break and going for a walk. Setting a reward will make you more determined to get your tasks complete and will give you an amazing sense of completion and accomplishment. 

    Fuel Your Body:

    An overlooked aspect of focusing is proper nutrition and what we’re consuming or lacking on a daily basis. We actually become less focused and more easily distracted when we haven’t gotten enough sleep or adequate vitamins and nutrients. It’s not always easy to optimally take care of ourselves every day and sometimes we need that extra support to feel our best.

    We have supplements that we highly suggest that help with mental clarity, focus, performance, and energy! Here are just a few you can begin to implement in your daily routine:

    Better focus comes with practice, commitment, and utilizing the proper support and tools. When you start to make focus and accomplishing goals a priority in your life, you’ll notice so many benefits. It feels good to be productive, and hopefully this article has inspired you to shift away from distractions and more towards results. Cheers to productivity!

  • NutraChamps Stands with the Movember Movement

    NutraChamps Stands with the Movember Movement

    Movember stands for something more than just growing out a mustache. After doing my research into the cause itself I have come to find some shocking statistics about how and why it all got started. Any time November would roll around I would always wonder what the point of men growing a mustache actually was. It wasn’t until I asked questions and did my own research that I was able to discover the purpose of it all. 

    Movember is a leading charity for men’s health. They stand for three very important aspects of men’s health. Mental health and suicide prevention, prostate cancer, and testicular cancer. After one of my very close friend’s was diagnosed with testicular cancer in his early 20’s my eyes were opened to the importance of overall health awareness. When I dove deeper into Movember’s purpose I became moved by what they have been able to impact and create thus far.

    Movemeber ultimately stands for one main goal, their website states:

    “By 2030, we aim to reduce the number of men dying prematurely by 25%”

    They’re taking on all three aspects of men’s health that I mentioned earlier, and since 2003 they have successfully funded 1250 men’s projects around the world. Here’s an incredible video that showcases just some of the projects that have been made possible thanks to the Movember organization:

    I also wanted to provide you with some pretty shocking men’s health statistics, and the reason why Movember feels so strongly about what they do.

    1. The world loses a man to suicide every minute of the day
    2. About 1 in 8 men will be diagnosed with prostate cancer in his lifetime.
    3. Testicular cancer strikes early, it’s the most common cancer in young Canadian men. 

    When it comes to men’s health, there’s often a stigma around men feeling like they can come forward and talk openly and vulnerably about their mental health. Movember takes a look at mental health through a man’s lens. Their goal is to work towards a world where men take action to be mentally well and feel supported by those around them. Some of the ways they are tackling the stigma around men’s mental health is with education, conversations that matter, funding related projects, and advocating for better services. 

    One thing that I personally love about the Movember website and charity is how transparent they are about where their money directly goes. There’s actually a section on their website which is dedicated to breaking down where funds are distributed. 85.2% of their funds raised go straight to men’s health projects! This is a large number when you take into account the other fees such as fundraising costs, administration costs, and retained funds. 

    There are multiple ways you can be a part of the Movember movement or contribute. Some of these initiatives include:

    1. “Growing a MO” This is the most common way that men around the world have been standing for Movember, by growing at a mustache for the month of November. You can actually sign up on Movember’s website and create your own donation page to share with family and friends for the cause. All proceeds will go towards Movember, which in turn will go towards men’s health projects.
    2. Move for Movember: Don’t feel like growing out the stache this year but still want to do your part and contribute? You can also move! Movember encourages running or walking 60km over the course of a month. The 60 km stands for the 60 men we lose to suicide every hour, across the world. What’s cool about this is that you can actually connect your fitness app to your personal fundraising page! This will track your movement throughout November.
    3. Hosting a Mo-Ment: Looking to get some people together for a great cause? Whether it be virtually or in person you can host a “mo-ment” in honor of Movember. You can sign up and create a donation page on the movember website. After doing so you will be able to think of something you love doing such as gaming, cooking, or virtual trivia, invite your friends and then collect donations! This is a great way to create community, one that becomes more aware of men’s health and giving back.
    4. Mo Your Own way: Movember promotes the concept of “mo your own way” which basically means you can raise money for the cause in creative and unique ways that are fun for you! Set a goal for yourself such as taking one cold shower everyday, or kicking a bad habit. Promote your donation page and let your friends, family, and peers know what you’re up to! 

    To conclude, growing out a mustache in November might seem like a fun challenge, but in reality, this act represents so much more than just a distinguished physical appearance. Movember has formed a community and touched the lives of so many men, and women around the world. Since it got started back in 2003, so many men have felt more comfortable with sharing their personal health stories and reaching out for support. I think about the men in my life and only hope that they feel more and more comfortable opening up to talk about things that aren’t always easy to discuss. We must keep this important conversation going and get behind more and more projects that are making a difference. 

    NutraChamps stands for men’s health and Movember!

    To learn more about Movember and donate, you can visit their website www.movember.com!

     

  • How to Practice an Attitude of Gratitude

    How to Practice an Attitude of Gratitude

    Gratitude grat·i·tude /ˈɡradəˌt(y)o͞od/ by definition is: “The quality of being thankful; readiness to show appreciation for and to return kindness.” Gratitude is one of my favorite words in the world. It not only stands for something I truly believe in, but it’s also a great reminder. Life is complicated and messy, and sometimes we can lose our perspective of the little things there is to be truly thankful for. It is through practicing an attitude of gratitude that we are able to find joy and comfort each and every day. 

    I will never forget a conversation I had with someone I met years ago. He was a mutual friend and had just come back from traveling around to many parts of the world. He was sharing about his experiences going to places in the world where people are living with little resources and in poverty. This was an experience that really changed his life. He isn’t the first person who has had their eyes opened from visiting another part of the world or a third-world country. Many people report looking at their life completely differently after coming back from a travel experience like this. When I asked this man to explain what it was about his travels that opened his eyes and changed his life, he told me, “there are people I met with a house as a shack, next to no possessions, yet the smallest things would bring them so much joy. They were happier than most people I interact with here in North America.” His words truly shocked me. It also gave me insight into why we suffer so much.

    We have attached so much significance and meaning to our possessions and “successes.” We are constantly striving to have more, do more, and be more, without stopping to take the time and really appreciate the things we already have. I think there’s actually an epidemic where too many of us have lost sight of true gratitude and living in the present moment. It’s hard to always keep an attitude like this while we are living in such a fast-paced part of the world. One of the biggest things I’ve learned in the past couple of years is to practice having an attitude of gratitude as much as I can. In this article, I am going to share science-backed evidence on how to practice gratitude, and some personal tips that have helped me! If you’re looking to improve this aspect of your life, keep on reading.

    Start with thinking one thought of gratitude per day:

    Scientists who study positive psychology found that a one-time act of thoughtful gratitude in someone’s day produced an immediate 10% increase in happiness and 35% reduction in depressive symptoms. This statistic shows us that a single thought can actually make a dramatic difference in the way we feel. Gratitude isn’t an automatic default way of thinking for many of us, therefore being grateful needs to become a choice in order to really work. If gratitude doesn’t come easy to you, just try setting a reminder on your phone that prompts you to think of something to be grateful for once a day. This act will get you into a habit of reflection, mindfulness, and peace.  

    Write it down:

    A study from 2018 found that keeping a gratitude journal decreases materialism and heightened generosity among adolescents. There is something to be said about the act of writing something down, especially when it comes to gratitude. Writing something down puts it into existence and makes it feel even more real. I can speak from personal experience when I say that writing down three things I am grateful for per day really helped me over the course of the pandemic and personal struggles I was dealing with. Amongst things feeling confusing and tough, I was able to find small tidbits of blessings throughout my day that would have been overlooked if not for making the time to write them down. 

    If you are ready to start taking on an attitude of gratitude, I highly recommend going to the store and grabbing yourself a simple journal. Open up a fresh page each day and start with the prompt, “today I am grateful for…” This act will not only become a habit but something you genuinely look forward to each and every day because it truly brings joy.

    Express your gratitude out loud:

    When was the last time you told someone that you’re grateful for them? I am sure there are many people in your life that you are grateful for, and while you may think they know it, actually saying it out loud can be a spectacular thing. Telling someone how you are grateful for them will not only leave you feeling full of happiness, it will leave that person with the same feeling. Expressing gratitude causes a ripple effect. Through speaking kind words, acknowledgment, and gratitude we create the space for others to do the same in their lives. Imagine we lived in a world where more people expressed their gratitude and acknowledgment. How cool would that be? I challenge you to tell one person per week why you are grateful for them. 

    Remind yourself to be grateful each day:

    They say it takes about 21 days to form a new habit, while this doesn’t seem like that much time in the long run, it definitely is a commitment. In order to start forming gratitude habits, you must be able to remind yourself to do so on a daily basis. Here are a few suggestions of how you can remind yourself to practice daily gratitude. 

    • Set phone reminders
    • Post a sticky note on your fridge or bathroom mirror
    • Keep a gratitude journal beside your bed
    • Start a “gratitude challenge” with a friend and keep each other accountable on a daily basis

    Before you know it, you’ll be thinking grateful thoughts without even realizing it!

    Throughout my life, I have always realized that the happiest people in real life are the ones who were truly grateful for the little things. It is not the people who have the most that are the happiest, it is the people who make the most of what they have. Gratitude will always turn what you have into enough. It will make you realize that life really is about taking moments to appreciate the good that surrounds us. I am going to conclude by leaving you with this quote, “

    “Enjoy the little things, for one day you may look back and realize they were the big things.” – Robert Brault