Savvy Brainboost

Savvy Beverages exists to provide a smarter, healthier, and more effective alternative to coffee, tea, supplements, snacks, protein bars, and energy drinks through its two distinct product lines with benefits for naturally ENERGISING and uplifting, as well as CALMING and reducing stress.

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Are Nootropics legal to use in Esports?

Electronic sports (eSports) is beginning to evolve into one of the world’s most highly-valued industries. Esports is a multibillion-dollar industry that has formed quickly over the last few years! This falls in line with a reported worldwide eSports audience of almost half a billion viewers this calendar year that is only predicted to scale further in size.

Add on the fact that there are millions of dollars in prize money to be won per game, and you have a winning recipe for a lucrative market that will continue to grow and grow!

With the attracted attention being brought towards the money and fame provided to professional eSports players, it is only natural that competitors will utilise every single tool available to give themselves an advantage. The most obvious choice for egamers to give them an advantage in mental performance over the competition is the use of nootropics. If nootropics can make your brain work faster, you will be a better gamer – it’s a simple as that. Just like steroids and other physical enhancing supplements are banned in sports, are nootropics going to be banned in esports?

WHAT ARE NOOTROPICS?

Nootropics are any natural or synthetic substant that may have a positive impact on the way your brain works. Nootropics include various supplements, foods and drugs. Other names people use to describe them are: smart drugs, brain boosters, memory boosters, neuroenhancers, drive drugs, study drugs.

Healthy adults use them to improve memory, learning, focus, mood, concentration, information processing, motivation, and attention. Some people use them to decrease brain fog and increase mental clarity. Older adults also use them to support healthy cognitive aging.

Because they enhance your mental ability, anything that requires quick thinking, mental clarity and fast problem solving ability (i.e esports) will be improved by the use of nootropics.

WHY DO PROFESSIONAL GAMERS USE NOOTROPICS OR SMART DRUGS?

Well, because many of these games require intense levels of mental concentration and stamina, especially during drawn-out matches where a split second is all it takes to make the difference between victory and defeat. You need to maintain peak levels of focus for long periods of time, and the smallest lapse in concentration is the difference between winning and losing.

Video games are no longer “just video games”. Did you parents ever tell you to stop playing games and go outside when you were younger?? I remember my parents telling me to stop wasting my time playing DOTA (a game with an annual prize of over $50 million) when I was younger. Players at the highest levels earn their full-time living solely from competing in tournaments. They are being watched by millions of people all around the world. Sponsors and investors support these players with the expectation that they will continue to win.

There is a lot at stake for these young players, who usually range anywhere from their teens to their early 20’s. The global nootropics market is expected to reach a valuation of over $6 billion in the next few years, and it’s no surprise that this rise is happening alongside eSports.

If a single nootropic can make enough of a difference when it comes to performance, you can bet that it will have widespread use among professional gaming teams.

ARE THERE ANY BANNED NOOTROPICS IN ESPORTS?

There has been ongoing debate and discussion around the banning of select substances from eSports competitions. The Electronic Sports League (ESL) announced in 2015 that it would be using the rules of the National Anti-Doping Agency (NADA) and World Anti-Doping Agency (WADA) to enforce stop gamers from taking nootropics that give them a mental advantage over the competition. (1)

Some of the substances that are banned are illegal altogether, and so the fact they are on the list is unsurprising. This includes (but is not limited to) cocaine, morphine, marijuana, and heroin. While they are not acknowledged as nootropics or smart drugs, they certainly may have some cognitive-enhancement effects (however harmful) that could lead to an unfair advantage.

However, there are cognitive enhancers present on the list from NADA and WADA that most smart drugs enthusiast would immediately recognise. These include Modafinil, Adderall, Ritalin, and various versions of Ephedrine. Notably, all of these drugs require a doctor’s prescription for legal use across many first-world countries.

WADA has published a comprehensive list of prohibited substances that is publicly available for further viewing. It categorises them on the basis of their use (in and out of competition), and on the basis of the sport being played. You can see the list here.

WHAT ARE SMART DRUGS? ACCORDING TO THE LEGAL DEFINITON

There isn’t really a legal definition which is a “catch all” for nootropics – which is why the fact that some are banned is a bit controversial. A nootropic can be a synthetic prescription drug which is “scheduled” and “controlled” by a country’s regulatory body. Likewise, it can also be an over-the-counter formulation that uses natural ingredients.

Moreover, many governing bodies are very slow to act and do not officially recognise nootropics as an established class of drugs, and therefore make no significant effort to regulate them. Due to the fact that nootropics can constitute virtually any substance that has mild cognitive benefits, it will be difficult to enforce standardised tests. This is especially true for “nootropic-stacks” that contain numerous nootropics in a single formulation, for example Savvy Mental Performance.

HOW WILL ESPORTS OFFICIALS “TEST” FOR NOOTROPICS?

There are numerous problems with the idea of testing eSports players for banned substances.

For starters, enforcement can only happen during tournaments where the players are required to be physically present. During an event, players can be subjected to salivary and blood tests that screen for banned WADA and NADA “in-competition” substances.

However, what is the solution for tournaments that are played online where players can compete from the comfort of their own homes? How would one go about simultaneously screening competitors from multiple international locations and verifying the results? This is unquestionably a major oversight that will need to be solved in the near future.

Secondly, there is no unified body of regulation when it comes to screening players. Anti-doping officials have been present at large eSports events, which are already heavily regulated with respect to other aspects of gaming, such as checking equipment and software (3).

Lastly, there are individuals who can bypass WADA and NADA rules through a doctor’s note that allow them to take banned substances. This is most commonly seen with Adderall and Ritalin, two synthetic drugs used by individuals with a medical diagnosis of ADD/ADHD. The problem with a lack of independent regulation is that many other eSports leagues and games do not possess regulations in relation to nootropics.

THE FUTURE OF NOOTROPICS IN ESPORTS

Many experts simply do not know about the role that nootropics will play in esports. This is due to the fact that the regulation of them is so hard! It’s not as easy as banning steroids or peptides. As time goes on, new nootropics will inevitably be developed that provide superior results to what is currently available. Brain enhancement is something humankind has wanted forever, and the idea of taking a substance, or group of them, and performing better than you would without is pretty amazing and this is why there is a rapidly growing global market that is filled with ample commercial opportunity to grow in revenue and increase its viewership further!

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Stress Can Make You Stupid! Here are 5 Tips to Reduce Stress

Article at a glance

How Stress affects different hormones in the body and brain cells and negative effects of stress

Convert stress into excitement and stress can be useful

Try out some of these tips to lower stress and manage your stress levels

Day to day activities causing you to worry more..rapidly under stress. Guess what? Stress is an ordinary human response that happens to everybody. We are meant to feel the pressure of stress and respond to it! If a bear was chasing us, our body floods us with stress causing us to run really fast! However, in today’s world, the angry bear might be an upset partner boss or a big public speech.. Stress can have an impact on our body both internally and externally. This happens mainly because of environmental, social, and physical changes that react to our body in a certain way.

Did you know that stress can be useful in some circumstances? Most people think stress is the enemy (and usually it is) but sometimes it can help us. Many of you would be wondering how is this even true? Well, let us explain why. Stress can challenge us to experience things in a different manner. It puts a certain limitation on our brain and helps us to focus on that task to perform it more effectively and efficiently. It can even help us to remember our day to day task. Once we have reached a certain criteria for the day it would be quite noticeable that we would see our stress levels going down. Hence, giving us relief.

While looking on the other side, If we are constantly under stress, it could affect our overall health. Taking stress to a greater extent can lead to many health problems.

So as some stress can be helpful – let’s explore how we can manage stress and keep in in an amount that is working best for us! There are so many ways to manage it too, it could either be by playing sports, eating healthy, spending time with friends, getting out in nature or even spending time with animals! There are many tactics you can implement into your life depending on what is best for you and it would definitely give us a sense of relaxation.

HOW DOES STRESS MAKE YOU STUPID?

Stress is common in today's fast paced life. Every individual you meet is going through some tension, worries and problems. Taking stress for a long term can wear your brain down. We all know how bad stress can be for our brain, body and overall health. From dealing with daily traffic, being late for work or study, or even just comparing our lives to others on social media. It can surely put a certain amount of pressure on our brain.

Stress shrinks decision-making brain

Chronic stress could be life threatening but however it could be overcome. Stress could shrink your decision making brain by interfering with your emotion, metabolism and memory. Studies shows that reaction of stress could also affect our hormones including our thyroid hormones, growth hormones and insulin. [1] [2]

Stress Affects Emotional Intelligence

Stress affects your emotions, the way you feel, the way you talk, and how you respond to others. So when we say it can make you stupid, we really meant it. Stress can actually change the way you relate to others, and often in a really negative way. It can severely affect your decision making capabilities. An uncontrollable stress can further lead to anxiety and mental disorders which might put a person into aggressive behaviour. [3]

Chronic stress that is left unchecked is a disaster and could affect teenagers and adults. Once it starts developing into our system it negatively affects our overall wellness of the body and therefore we spend most of the time in some sort of pressure and burden in our head.

But, let’s not worry too much as there’s so many things we can do to help keep stress at bay, and Savvy Beverages is committed to helping people overcome stress! Let’s jump into how managing stress can make us smarter. It has been suggested that when you feel anxious abut an event, it feels the same as being really excited about it. The only difference is that one is a positive sentiment toward the event and the other is not. So next time you’re feeling anxious about an event (for example, giving a presentation to your team) if you instead think about why you are excited, and look for benefits that could make you feel happier – you might find yourself turning situations around more often!! [4]

Here’s another idea that’s based on a TED talk - when you’re feeling stressed, and your heart is beating faster, you’re breathing quickly, palms are sweaty – try and act like stress is your friend. Think to yourself “thank goodness for this stress, with this extra breathing, I can bring life-giving oxygen to my brain so I can think clearly and perform better”. Little things like this can totally change how you react to any given situation.

If we start to identify what is triggering our stress and react with excitement (or gratitude) then it's a job done! It sounds simple, and sometimes it is, but it’s a science-backed trick that’s worth a shot right? If you’re not convinced, here are the top 5 ways to stress less!

5 Tips to Lower Stress

Exercise is the best remedy

Hop into your sportswear, get into your favourite joggers. Make the momentum and get going into some kind of exercise! Get those muscles working. Research shows that whoever exercises frequently, gets a good night sleep which renews your brain and body and helps to reduce stress. [5]

Rest and recover

Get your sleeping pattern in place. Sleep deprivation can significantly affect your mental health. Getting quality sleep is extremely important to recover and have a good start the next day. Sleep deprivation really affects all of our body and brain, causing it to not work as well as it should.

Eat Healthy

Let's start eating healthy, opt for nutrient-filled foods. Diet can be a great tool for reducing stress. Stress levels decrease when you are enjoying nutritious foods and feeling more energetic from fuelling your body with the right stuff!

Check in with friends and family

You're not on this journey alone! Speak to your friends and family. Spending time with people you care about in a sense of belonging is one of the best ways to feel better. For bonus points, try and add a pet or two into the mix! Interacting with pets and loved ones releases xytocin, a brain chemical that promotes a positive mood. (6)

Avoid procrastination

Procrastination can lead you fall behind in many parts of your life, so you feel like you’re always scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality. Get in the habit of making a to-do list organised by priority. Give yourself realistic deadlines and work your way down the list.

Make sure you’re going through it all – but don’t multitask. Instead work on the things that need to get done today and give yourself chunks of uninterrupted time.(7)

Final thought

Having a balanced life, means that you’re going to get stressed from time to time, and as long as you don’t let stress run your life – you’re going to be okay!

Although stress and anxiety may arise in your workplace and personal life, there are many simple ways to reduce the pressure you feel.

References

[1] Stress and hormones

[2] How stress and depression can shrink the brain

[3] Emotional intelligence and its relationship with stress coping style

[4] The Upside of Stress

[5] The Role of Exercise in Stress Management

6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3408111/

7 https://www.sciencedirect.com/science/article/pii/B9780128028629000049

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Danger of Too Much Stress and the Role Cortisol Plays

Article at a glance:

· Cortisol is your primary stress hormone, and is like your body’s built-in alarm clock!

· There are dangers of too little cortisol as well as too much cortisol.

· There are a lot of different things you can do to control your cortisol including healthy diet changes, supplements, exercising, spending time with animals and a lot more!

Did your lover just put a ring on your finger? Do you have many things to plan? Maybe you lost your job, or you have to move again. Whatever it is, stress can become that toxic friend you never wanted.

To be honest, we rarely get the chance to live a stress-free life. Given the hectic schedule, high-pressure environment, and competitive situations, stress and pressure just become the bread and butter of our everyday life.

But, unless you work on those stress levels, the cortisol production can quickly get out of hand. It can throw your body off balance and give you a million different problems for you to deal with. And ain’t nobody got time for that!

That’s why you need to make sense of cortisol. What it is and how it can affect the system. You may have heard of it before as the “stress hormone." But let us introduce you to what cortisol really is, the dangers of too much and too little, and a  practical guide that will let you in on everything that will prove useful every single day!!. So, let’s jump right in!

Cortisol: What Is It Exactly?

Strap in for a bit of science to get things started!

Cortisol is a hormone in your body that is produced by your adrenal glands, which are just above your kidneys. The amount of cortisol your adrenal glands produce is regulated by your pituitary gland, which is the size of a pea and is at the bottom of your brain. What does this all matter? Well, because having the right amount of cortisol is essential for our health, and you can have problems when you have too much or too little.

Cortisol can act in numerous components of the human system. It can affect the body's response to stress, boost glucose metabolism, manage blood pressure and inflammation. But, you also need it for the "fight or flight" response. [1]

My Body Produces a LOT of Cortisol – Is That a Bad Thing?

Cortisol and stress go hand in hand. Our body is more than capable of regulating its own cortisol release. But, when you deal with something like Cushing’s syndrome, it can quickly get rowdy. For those who struggle with Addison’s, the system can start lacking this key steroid hormone.

If you are wondering if you have high or low levels of cortisol, you can find out with a simple blood test reading. There is a range of cortisol levels that should be in your blood, and anything outside of those levels can affect your health. So if you are feeling a bit off, it’s always worth seeing your GP just to check [2]

This is why.

Very high cortisol levels, when left untreated, can end up destroying brain cells. As odd as it sounds, that’s precisely what happens. Stress could even change the function of neurotransmitters (your brain chemicals that alter how your motivation, happiness, and so much more) and affect memory. No wonder why people get irritable, unstable, and emotionally unavailable when having exceedingly high cortisol. [3]

Too little cortisol level is no walk in the park either. It can make you feel dizzy, exhausted, weak and affect your mood. Those who have very low cortisol are often not that emotionally available. So, this is something to think about when your cortisol is out of sync. [4]

To top it all off, people who deal with unstable cortisol regularly can also have blood sugar problems, weight gain, poor immune system, many digestive problems. To turn the tide, you should work on your stress. But, there are other options that can help as well.

What About Corticosteroids – Are They Any Good?

People struggling with cortisol production use corticosteroids. If you too, are dealing with a similar issue, then your doctor might suggest you take corticosteroids. Although they are a synthetic version of cortisol, they are more than capable of handling the misbalance.

But, these drugs can come with side effects. Of course, it can happen with any medication. But, with this one, people can have skin thinning, weight gain, high blood sugar, mood swings, eye problems, and more. [5]

Is There Something I Can Eat for Better Cortisol Levels?

Foods may not be the quickest remedy, but they sure are the most useful ones. When cortisol goes through the roof, you need nutrients and unprocessed meals to get it back on track. Here, you can see some of the most useful options you should be eating.

To lessen the levels and nourish the brain, you can eat:

- Green tea

- Olive oil

- Berries

- Dark chocolate

- Chamomile tea

- Garlic

- Turmeric

- Fatty fish

Eating foods with a lot of prebiotic fibers is very good as well as these encourage the growth of beneficial gut bacteria, which are known to positively affect brain health and mood. (reference) (6)

Some prebiotic foods including bananas, dark chocolate, cacao, asparagus, barley, beans, cashews, fennel, garlic, leeks, lentils, mustard greens, onions, and tomatoes.

Changing the foods in your diet is a long-term strategy, and you might want to jump-start your efforts with supplements! There is an entire group of supplements called adaptogens, and they work to help your body adapt to situations and strengthen the function of your adrenal glands. They help to bring your body into balance, so if you have too little cortisol and you’re fatigued, adaptogens help to lift you up, and if you are frantic with a racing mind, they help to slow you down again. (reference) (7)  (reference) (8)

Particularly good adaptogens are:

- Rhodiola Rosea (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3155223/) (9)

- Ashwagandha (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/)  (10)

- Panax Ginseng (https://www.ncbi.nlm.nih.gov/pubmed/14737017) (11)

- Holy Basil (https://www.ncbi.nlm.nih.gov/pubmed/9142558)  (12)

- Schisandra (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3155223/ ) (13)

According to experts, these are often the go-to choice for adrenal fatigue, and people use them to replenish their insufficiency. Some health products have many of the adaptogens in one product, such as Mental Performance Coffee, which has 3 out of the 5 adaptogens above at therapeutic doses. Adaptogens can help you feel better and more productive every day. So, they definitely make for a worthy choice. [14]

Other cortisol lowering tips:

· Exercise

· Sleep

· Meditate

· Stop multitasking.

· Breathing exercises

· Spending time in nature

· Spending time with animals

· Being social

· Being creative

· Taking time away from technology

Final thought

While too little or too much cortisol can cause you harm – you can do many things to moderate your cortisol production with healthy lifestyle changes. While it’s easy to get caught up in aspects of life that stress you out — work, money, relationships, and health issues, to name a few. Remember to give yourself permission to have some fun! Engage in activities like hanging out with friends, playing with your pet, and enjoying art, music, and creative hobbies that feed your spirit and make you happy.

References

1) https://www.healthdirect.gov.au/the-role-of-cortisol-in-the-body

2) https://www.ucsfhealth.org/medical-tests/003693

3) https://pubmed.ncbi.nlm.nih.gov/8775763/

4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4263906/

5) https://www.mayoclinic.org/steroids/art-20045692

6) https://link.springer.com/article/10.1007/s00213-014-3810-0

7) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/

8) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6240259/

9) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3155223/

10) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/

11) https://www.ncbi.nlm.nih.gov/pubmed/14737017

12) https://www.ncbi.nlm.nih.gov/pubmed/9142558

13) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3155223/

14) https://www.healthline.com/health/adrenal-fatigue-diet

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Boost Focus and Memory with these 13 Brain Foods

The nutrients we consume have a huge impact on our brains. Eating a brain-boosting diet can support short and long-term brain health.

Article at a glance:

· Your brain weighs about 2% of your body weight and uses 20% of your energy!

· You can upgrade your brain (and yourself) with certain foods and supplements.

· There are many nutrients your brain needs to perform at its best and we outline them all!

Your brain is kind of a big deal! It is the control centre for our body! It is responsible for our beating hearts, our ability to move, think and feel. So when we supply the body with high-quality foods, we provide our brains with “fuel” packed with minerals, vitamins, and antioxidants. All of these nutrients nourish the brain and help it work properly. And it needs a lot of fuel, it’s only 2% of our body weight, but uses 20% of our energy from food!

Think of it as a fancy car. If you use low-grade fuel instead of premium fuel, it won’t run well at all, and it might even can cause damage. That is exactly what can happen in your brain when you eat a bunch of refined and processed foods.

So, instead of munching on the first thing you can find, it is time to make healthier food choices. That’s how you can give your brain a kick in the right direction. Here are a couple of options that you shouldn’t be missing.

1. Coffee

At the top of our list is the highlight of our mornings! And we are simply delighted that it is amazing for our brains. Yup, a nice cup of coffee in the morning will kick-start your metabolism. But, it will also do a lot more for your brain. Caffeine is here to give you better alertness, mood, and concentration. It literally acts as a chemical messenger, allowing the system to feel more awake and energetic. [1]

2. Berries

Hailed as a superfood, rarely anyone can resist these juicy little gems. Their high anti-inflammatory and antioxidant compounds make them crucial for managing cell damage. [2]

3. Green Tea

Similar to coffee, green tea works to boost brain function with caffeine, however it also has another amazingly ingredient, L-Theanine. It can be a solid stimulant for those who want to do some work round the clock. A survey showed that regular tea drinkers, who chose green tea, had better working brain regions compared to non-drinkers. The more they drank, the better their cognition became. So, it’s definitely worth a try. [3]

4. Avocados

Once a strange and obscure food, today a must-have in all kitchens. For scientists, its potential cognitive boosting properties make it the go-to choice.

Also, since you get some amount of monounsaturated fats from an avocado meal, you could acquire better blood pressure control. Besides, high blood pressure can trigger cognitive decline. Therefore, it makes sense for avocado to be that good. [4]

5. Dark Chocolate

I mean, who doesn’t like chocolate? If you really need a quick sugar boost that’s both healthy and energising, then dark chocolate makes for an adequate choice. With dark chocolate, you are getting a substantial amount of flavonoids (antioxidants). They stack in the brain allowing it to improve its memory and learning capability. [5]

6. Ginseng

According to experts, Panax ginseng is more than capable of keeping the brain healthy. It can enhance psychological function, immunity, and athletic performance. So, why not give it a try? [6]

7. Oily Fish

“Eat your omega-3s” — you’ve probably heard that a million times. But, did you also know that fatty fish is critical for a healthy brain? In a single fatty fish dish, you get an excellent source of iodine, zinc, iron, potassium, magnesium — you name it. [7]

8. Eggs

Eggs can regulate memory and mood. All of that because they contain choline, folate, B12, and B6. So, if you have some mood swings, you might want to grab an egg or two. For additional vitamin B and C, you may want to look into some extra supplements.

9. Peanuts

Minimalistic, but bountiful. Peanuts are a solid source of unsaturated fats. They also feature high amounts of resveratrol and Vitamin E, both of which are crucial for the brain. [8]

10. Turmeric

There is a lot of buzz around turmeric, and for a good reason. Research shows that it can give a nice memory and mood boost, especially for older adults. Due to its antioxidant properties, it can keep the cells from damage and keep the free radicals at bay. [9]

11. Seeds

Seeds, particularly pumpkin seeds, can be quite a delight. All that zinc and magnesium can be a nice brain function booster. [10]

12. Broccoli and Cruciferous Vegetables

Not a fan of broccoli? Well, you should work on that! Broccoli is packed with flavonoids (plant antioxidants) and vitamin C. And…you guessed it! Both of them are vital for brain health. Other cruciferous veggies that can also help are bok choy, kale and Brussel sprouts. [11]

13. Nuts

Bigger nut intake could cause better cognition and brain health. With options like walnuts, you can give the brain antioxidants and anti-inflammatory benefits that can reduce the risk of mild cognitive impairment. [12]

Supplements for brain function

In addition to making some changes to your diet, many people take supplements such as fish oil tablets, multivitamins and look toward nutrient-rich food options. There are some superfood supplements which combine many healthy ingredients together for you.

Final Thoughts

Whether you need to stay sharp for your next meeting or to get through the exam season, there is no magic pill that can give you ultimate brainpower. What you can do is give your body the right foods for a consistent concentration, focus, and memory boost. The above is some of the best things to make sure you’re eating — but also you can go a step further by combining healthy ingredients together in smoothies or made-for-you superfood coffee like Savvy Mental Performance Coffee. With many of the above in one cup — you’re well on your way to a better brain.

With the right nutrition, you can go a long way!

References :

1) https://pubmed.ncbi.nlm.nih.gov/20164566/

2) https://njaes.rutgers.edu/sshw/message/message.php?p=Health&m=350

3) https://www.aging-us.com/article/102023/text

4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7258339/

5) https://pubmed.ncbi.nlm.nih.gov/23810791/

6) https://www.aafp.org/afp/2003/1015/p1539.html

7)https://www.doh.wa.gov/communityandenvironment/food/fish/healthbenefits

8) https://www.medicalnewstoday.com/articles/324044

9) https://www.medicalnewstoday.com/articles/320732

10) https://pubmed.ncbi.nlm.nih.gov/23561092/

11) https://www.medicalnewstoday.com/articles/324044

12) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071526/

Make something similar to the above.

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Always Hungry? 6 Reasons Why and How to Reduce it

Article at a glance Mindful eating can reduce hunger and improve feeling of satisfaction. It can also result to low calorie intake and help avoid overeating. Through exercising you burn more calories as your appetite level decreases. Things like taking coffee, being stress free and eating small portions can minimize your hunger levels. Poor lifestyle like taking too much alcohol, lack of sleep, and stress can trigger hunger.

Hunger is the way your body senses that it requires additional food – it’s the natural cue. Each time you feel hungry, your stomach may rumble as it feels empty, or you may experience headaches, get angry, or lack focus.

The majority of people can go for some hours after meals before hunger strikes them again, though it may differ from person to person.

This may happen for several reasons, including consuming foods that do not contain protein, fibre, fat and even going through too much stress or dehydration.

This article looks at some causes of extreme hunger and some science-based ways to reduce excessive hunger and appetite.

So what is hunger? And how can I control it?

If we know what causes the signals of hunger, being full, and appetite, we can then learn how to control it better! Controlling your appetite has phenomenal benefits for the body and mind!!

Hunger is a normal sensation caused by a part of your brain called the hypothalamus, your blood sugar (glucose) level, how empty your stomach and intestines are, and certain hormone levels in your body.

The feeling of being full, or fullness is a feeling of being satisfied. Your stomach sends signals to your brain that it is full and doesn’t need more food. Normally, this feeling causes you to stop eating and not think about food again for several hours (unless you’re a Labrador)! Fullness is partly controlled by the hypothalamus, your blood sugar, and having food in your system in either your stomach or intestines.

There are two hormones responsible for hunger and the feeling of satiety (or fullness) – they are ghrelin which is the “hunger hormone” and also leptin which is the “fullness hormone”. So what makes you feel full, and stops you eating is a really just a re-balance of hormones. When you have eaten, ghrelin levels decrease, and leptin levels increase – this sends a signal to your brain that tells you to stop eating. How cool is our body… am I right?

Lastly, your appetite is your desire for foods or drinks, usually after seeing, smelling, or thinking about food. Even after you feel full, your appetite can make you want to keep eating. It can also stop you from eating even though you are hungry – if something ruins your appetite. This might happen when you are stressed out or feeling sick. (1)

Reasons why you are hungry

Not sleeping enough

Getting enough sleep is very vital for your well-being. Getting enough sleep ensures your brain works perfectly and your immune system is high. Adequate sleep also ensures you're not at risk of getting various chronic ailments, including heart disease and cancer. (2)

Enough sleep helps in managing your appetite and helps control ghrelin (your hunger hormone). Sleep deprivation increases ghrelin levels and may cause you to feel hungrier. (3) A study where 15 people had less sleep for a night showed them getting hungrier and had 14% excess quantities than those who had an 8-hour sleep. With enough sleep, your leptin (hormone that encourages signs of fullness) levels will increase. By getting eight hours of smooth sleep, you can manage your hunger levels. (4)

Eating poor quality foods

Consuming poor quality foods like refined carbs (Foods that have been processed and lacks fibre, vitamins, and minerals) may cause an upsurge in hunger. Foods made from processed sugars such as soda, candy, and baked foods also fall under refined carbs.

Our bodies digest refined carbs very fast because they lack fibre. Therefore, you may get hungry more often if you eat a lot of refined carbs, as they don't encourage a feeling of satisfaction. If you regularly consume refined foods, your blood sugar may be down, signalling your body that you require more food, making you feel hungry. (5)

Instead of consuming refined carbs, simply take healthier whole foods like fruits, vegetables, whole grains, and legumes. These foods contain more carbs and are rich in fibre, which helps manage hunger.

Exercising a lot

People who exercise often burn plenty of calories.

Research indicates that people who perform intensive workouts occasionally have a high metabolism rate compared to those who exercise less or those who don't exercise at all. A study shows that women who performed vigorous exercises daily for 16 days burned 33% more calories the entire day than those who never exercised and 15% more calories than average exercisers. The same applies to men. (6)

Though most studies indicate that exercise is good for reducing appetite, other studies show that long-term exercisers often have larger appetites compared to those that do not exercise. (7)

You can avoid extreme hunger after exercise by consuming more food to improve your workouts. It is much better if you eat foods rich in fiber, fats, and protein. Another way is by minimising the time you spend working out or reduce the intensity of your workouts. (8)

Drinking a lot of alcohol

Alcohol is known for its alcohol arousing effects. Research has proved that alcohol may obstruct appetite-reducing hormones like leptin, more so when taken during or after meals. This may make you feel hungry most of the time if you take excess alcohol. (9)

Research found out that 26 individuals who took one standard Aussie drink (30 ml) of alcohol with meals consumed 30% more calories than people who did not take alcohol. Alcohol can make you hungry and also impair some sections of your brain that manages self-control and decision-making. (10)

There’s unfortunately no good news about this – alcohol stimulates hunger – so if weight gain is a problem for you because of eating too much – you need to cut down on your alcohol consumption.

Low mood

Mood might be one of the causes to consistent hunger. People who suffer from depression and anxiety may not have appropriate levels of serotonin, which is a feel-good hormone, and consuming relaxing foods like pasta and bread can improve the levels. You rarely hear of carrot sticks and celery being a coping mechanism with overeating.

The shame is that this coping mechanism can spiral and make things even worse, as poor diets don’t offer good nutrients which doesn’t give your body the chance to make healthy brain chemicals in the amounts needed – and the problem of low mood worsens.

Too much stress

When you’re overly stressed, you have a lot of cortisol (your stress hormone) in your body which promotes hunger and food cravings. Cortisol automatically tells your brain that you're hungry.

Therefore you may feel hungry when you are stressed, even though you do not need to eat – so it’s always good to keep your stress In check. (11)

There are many strategies that help you reduce your stress levels, like exercise, meditation, deep breathing, or supplements like ashwagandha, rhodiola rosea, or superfood blends like Savvy.

Ways to Reduce Hunger and Appetite

To gain some control over your hunger, which will ultimately achieve benefits for your body and brain, there are many things you can do.

Remember that not all weight loss diets, or diets in general are going to work – and sometimes make the problem worse – so instead remember these tips below as they’ve been proven by science, unlike many diets we all know of.

Below are eleven scientifically proven ways to decrease extreme hunger and appetite:

Eat plenty of protein

Drink coffee

Consume solid foods (salad) over liquid foods (protein shake)

Drink lots of water

Consume food mindfully (take the time to sit down and enjoy your meal)

Incorporate spices in your meals (spice it up with ginger, chilli and more)

Eat dark chocolate more than milk/white chocolate (if you have to have a treat)

Use smaller plates to eat

Exercise a lot

Get plenty of sleep

Manage that stress

Final thoughts

Hunger is a natural and important signal which shouldn’t be ignored.

Always being hungry is a result of imbalanced hunger hormones which may occur due to numerous reasons such as diet and different lifestyle choices. If you consume foods that do not contain fibre, fat, or protein, which stimulates fullness and minimises appetite, you may constantly feel hungry. If you lack enough sleep or have too much stress, you may experience extreme hunger as well.

If you are concerned that you are always hungry, there are numerous things you can do in order to address the excessive ghrelin production!

Happy eating!

References:

https://www.uofmhealth.org/health-library/aa155258

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3353049/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2084401/

https://pubmed.ncbi.nlm.nih.gov/23428257/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257742/

https://pubmed.ncbi.nlm.nih.gov/18377694/

https://pubmed.ncbi.nlm.nih.gov/25614205/

https://pubmed.ncbi.nlm.nih.gov/15531670/

https://pubmed.ncbi.nlm.nih.gov/20096714/

https://pubmed.ncbi.nlm.nih.gov/26627094/

https://pubmed.ncbi.nlm.nih.gov/11070333/

[savvybrainboost]

What Sugar Can do to Your Mental Health

The effects of sugar on the brain and the links to stress, anxiety and depression.

A diet too high in refined sugar can significantly contribute to stress, anxiety, and depression. Learn how sugar affects the brain and what you can do about it.

Article at a glance

Sugar can affect your mood and your mental health.

Consuming sugar excessively can lead to stress, depression, and anxiety.

Sugar contains addictive substances.

Food can have many effects on your mood and emotions. The food you eat can also have long-term implications for your health. We are born hardwired to like things that taste sweet. This preference for sweetness is a survival mechanism that humans developed to protect us from eating toxic foods. So naturally it makes sense that we often crave sugar. You may crave lollies and find that eating them makes you feel better in the short term – but in the long term – they are very harmful for your mental health as well as your physical health!

Unfortunately, there’s a negative relationship between sugar, the brain, the body, physical health and mental health. And it doesn’t just stop at sugar – artificial sweeteners also fuel both depression and anxiety. Let’s dive into the effects these have on your body and what you can have instead to enjoy some sweetness without the dark side!!

Sugar consumption has a bittersweet effect. Natural sugar foods are generally healthy to consume. Sugar occurs naturally in complex carbohydrates like fruits, vegetables, and grains. This is fine, unless you’re having like 10 bananas a day! It’s the foods with added sugar, although sweet to the palate, that can pose health risks when consumed excessively on a long-term basis. The added sugar (often called table sugar) is white crystalline powder extracted from sugar cane. This extraction means the sugar cane is intensively processed, so the resultant table sugar has no nutritive value, and in many ways is more like a drug than a food.

Refined sugars are added to food to boost the flavour. It is present in simple, refined foods like pasta, cakes, baked goods, bread, soda, and candy. These are the ones to look out for as the fact is that excessive consumption of sugar may lead to an increase in the risks of stress, anxiety, and depression. In fact, sugar is considered to be more addictive than cocaine, which is why people crave it so damn much! Thankfully, you can reduce sugar consumption by slowing down on sugary foods, choosing healthier desserts, and consuming quality carbs. [1]

How Sugar Can Cause Stress, Anxiety And Depression

Research has revealed that eating processed sugary food increases the risk of becoming stressed and depressed than eating nutritious foods. While sugar can make you feel better temporarily, it in fact, feeds depression. Processed foods increase the risk of inflammation. Inflammation can lead to stress, reduced energy levels and depression. There are a few ways that sugar can cause negative mental health effects. So let’s don our science-propellor hats and let’s tuck in!

Sugar causes a serotonin crash. Serotonin is a major neurotransmitter (brain chemical) known as the “happiness molecule” for the important role it plays in maintaining a positive mood. Sugar and other processed carbs are appealing when you’re tired, or feeling down because they give you a serotonin boost and they’re an easy “comfort food”. But this lift is short-lived, lasting only an hour or two before your serotonin level crashes and you feel even worse than you did before!!

Sugar increases brain inflammation. It is understood that depression is caused by a lack of two neurotransmitters, mainly serotonin and sometimes dopamine. There is another primary reason as well – and that is brain inflammation. It suggests that any inflammatory foods to your brain are the root cause of depression.

Sugar suppresses Brain Derived Neurotropic Factor (BDNF) which is a natural antidepressant. Brain-derived neurotrophic factor (BDNF) is a protein critical for a healthy brain. BDNF stimulates the formation of new brain cells and helps protect the brain from neurodegenerative diseases (Alzheimer’s, dementia, schizophrenia etc.). It also acts as a natural antidepressant. But sugar, especially when combined with high fat intake, decreases BDNF production.

Sugar causes excess stress hormones to be released. Foods with a high glycemic index like sugar or even wheat cause blood sugar levels to spike. Your body responds with insulin (a hormone made by the pancreas that allows your body to use sugar for energy quickly) which causes your blood sugar to drop. Lowered blood sugar then causes your adrenal glands to release the stress hormones cortisol, norepinephrine, and epinephrine. This in turn gets your liver to release stored sugar to bring your blood sugar level back to normal. However, the release of these hormones ramp up anxiety, stress and can make you feel much worse.

This is what the research shows regarding the link between sugar and depression:

A study across six countries found a “highly significant” correlation between sugar consumption and the rate of depression. (2)

Frequent consumption of fast food and commercial baked goods increase the risk of depression up to 38%. (3)

Regular consumption of sweetened drinks significantly increases the chances of developing depression. (4)

A 20+ year study following over 48,000 women found that sugar and processed grains increase the risk of depression, while fruits and vegetables decrease the risk. (5)

Alternatives to sugar

Okay, so we know sugar absolutely sucks. So what are the alternatives?

While trying to reduce your sugar intake by cutting down on sugar foods, you can still sweeten your foods. There’s lots of sweetening options. We’ll list them in order of the healthiest to the least healthy.

Monk fruit and stevia are probably the healthiest option as they are natural plant extracts that are hundreds of times sweeter than sugar! So you can use a tiny amount and it will sweeten up foods a huge amount. The next are sugar-alcohols like xylitol, erythritol and isomaltose.

Natural sugars like maple syrup, yacon syrup, molasses, and honey are less harmful than regular sugar and even have health benefits. Yet, even they should still be used sparingly.

However, you want to stay away from artificial sweeteners as they can affect your microbiome and cause stress, mood, and brain disorders.

How Artificial Sweeteners Harm Your Second Brain

Your intestines have over 100 million neurons, which are brain cells, which is why your gut is often called the "second brain". Studies on artificial sweeteners revealed that artificial sweeteners affect your microbiome. [6] The microbiome is the collective name for gut bacteria. These gut bacteria product over 90% of your body’s serotonin (which is your happiness brain chemical). So you do not want to mess with your gut that literally makes your happiness!! However, artificial sweeteners negatively affect your microbiome and make it dysfunctional.[7] A defective and impaired microbiome can cause stress, depression, mood, and brain disorders.

Artificial sweeteners are things like sucralose, acesulfame potassium, saccharin, aspartame, neotame and many more nasty chemicals. These exist a lot in things like diet sodas like coke zero, or pre-workouts, and often in protein powders too.

Always try and look for naturally sweetened options!!

How is Sugar so Addictive

Studies have revealed that sugar is actually an addictive substance.[8] When compared with cocaine, sugar is more addictive. Let’s say that again – sugar is more addictive than cocaine! Sugar stimulates the brain in a pleasurable manner, even more pleasurable than cocaine. This is why people lose their self-control when it comes to consuming sugar.[9] It can be challenging to break from sugar addiction because sugar is everywhere. But you can start by cutting down on meals containing simple sugar slowly, and your body will gradually adjust.

How To Reduce Your Sugar Intake And Quit Sugar

Here are some tips to reduce your sugar intake and eventually quit sugar:

Check Food Labels: This is THE MOST IMPORTANT. When buying any food product, check the labels for added sugar. Food producers usually add sugar to enhance the taste of the food. Cut back on foods with added sugar labels. Here are examples of sugar names to check for in labels: brown sugar, malt sugar, corn syrup, high-fructose corn syrup, fruit juice concentrates, invert sugar, and honey.

Slow Down On Sugar Foods: Foods containing sugar like juice drinks, soda, coffee, beverages, fruit juices, and energy drinks have lots of added sugar.[10] Choose unsweetened tea or sparkling water over these sugary drinks. For natural sweetness, you can add stevia, monkfruit, lemon or so many other things to your drinks.

Choose Healthier Desserts: Opt for fresh fruits, dark chocolate, or dried fruits over desserts made with grains and dairy products.

Consume Quality Carbs: Carbs may contain sugar, but they aren't that unhealthy. Complex carbs like whole grains cause lesser health issues than highly refined foods.

Make it a Challenge: You can quit sugar when you challenge yourself to the task. Try out the steps above to eliminate sugar as much as possible. Monitor yourself to see if you are making progress. In just a few weeks, you'd be surprised how your palate has adjusted.

Final thoughts

The relationship with sugar is a bittersweet one to be sure! But we all enjoy a bit of chocolate, dessert and fun every now and again! The key is to make it only every now and again! And although sugar may lead to several health conditions, cutting it out altogether shouldn't be your aim. Your aim should be to increase your natural sugar intake over added sugars.

References

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7084175/

[2] https://onlinelibrary.wiley.com/doi/abs/10.1002/da.10054

[3]https://www.cambridge.org/core/journals/public-health-nutrition/article/fast-food-and-commercial-baked-goods-consumption-and-the-risk-of-depression/CF02E46F44CFC28D5F4D151FAD39EC77

[4] https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0094715

[5] https://pubmed.ncbi.nlm.nih.gov/16391215/

[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6363527/

[7] https://www.mdpi.com/2072-6643/12/11/3408/htm

[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/

[9] https://pubmed.ncbi.nlm.nih.gov/23719144/

[10] https://www.healthline.com/nutrition/14-ways-to-eat-less-sugar

[savvybrainboost]

Improve Physical and Mental Performance - Try these 11 Energy Boosters

Article at a glance

Life today can be so draining, there’s so many things we need to do, and they can all make you feel tired, drained, and worn out – but there’s things we can do to stay energetic!

Lack of energy can make function less efficient in your daily activities.

Boosting your energy levels can help improve your physical and mental performance.

With increasingly busy lives, including taking care of the family, attending to work, exercise, pets, and just regular life can make you feel tired and worn out. Thankfully, there’s many things you do to boost your energy levels and make sure you are able to function at optimal levels and kick ass and take names every single day!!

1. Manage Your Stress

If you live a busy life, it is not uncommon to feel anxious, stressed or overwhelmed. However, you need to get your stress in control as you don’t want to lead to burnout! Feelings of stress and overwhelm are unfortunately becoming normal and they unfortunately can make you struggle to concentrate on important tasks and getting work done. Stress can affect your physical and mental health, and it has been closely linked to feeling tired all the time. (a) (b)

Generally, it may be almost impossible to eliminate stress completely from your life, but it can be managed! Reducing stress can have a positive impact on your energy level.[1] Some strategies to stress less and increase energy are taking some time for yourself to relax, going for a walk, listening to music, reading or trying out some mindfulness or mediation techniques even for a few minutes. (c) (d)

2. Exercise and Move More

Exercise plays a major role in reducing health risks, and also in making you feel great! If you live a lifestyle where you’re often sitting in a chair in an office – moving around will definitely boost your energy! [2] ( e) You don't necessarily have to perform strenuous exercises to boost your energy level.

Even with a simple 10-minute walk, you can get a dose of energy. (f) Moving around also gives your cells more energy to burn and circulates oxygen, while your brain releases more dopamine (one of your happiness brain chemicals) which helps elevate mood!

If you’re struggling to get outside and move a little bit – try having a cup of coffee (or treat yourself to something really special like a Savvy Coffee)

3. Get More Sleep

Usually when you’re very busy – the first thing to go on the back burner is sleep!! Depriving yourself of quality sleep can make you feel cranky, tired, and irritable. The recommended sleeping hours at night are about 7-8 hours. Quality sleep can help you get rid of those feelings of tiredness as you wake up with vigour, vitality, and energy.

4. Eat a Nutritious Diet with Supplements

You are what you eat. Well not exactly, but if you’re always feeling tired and low in energy, it is worth having a bit of a look at what you’re eating every day and seeing whether you can improve a few things!

Keep in mind that what we eat directly impacts how our brain and body functions so our eating habits can determine whether our energy levels increase or decrease. Your body and mind need fuel to keep you running all day long!

A nutritious diet will provides the right nutrients for your body, but even then, having additional supplements will take you from good to great! A lot of people are eating well, but may not get enough nutrients, so having foods that have been fortified with additional healthy vitamins, herbal extracts, minerals and nutrients is a huge bonus!

5. Walk in the Sunshine

Research reveals that walking outside on a bright day can make you feel better physically, mentally, and emotionally.[3] Going outside in the sun might just be the best thing for you when you’re having a hard day! Research suggests that even a quick walk in the sun will allow for some vitamin D, while exercising which will enhance mental, physical and even emotional health.

6. Limit Alcohol and stop smoking.

Sorry for those that smoke – but it’s one of the worst things you can do for your health. It increases the risk of numerous health conditions. The tar and toxic chemicals in cigarettes reduce the efficiency of your lungs, which means a lessened amount of oxygen transported around your body, making you feel tired. (g) (h)

Drinking alcohol is fine, but it’s good to limit because it can make you feel drowsy. [4] Also, drinking alcohol in the evening can interfere with your sleep quality which makes you feel more tired the next day. It is also a diuretic, meaning that it makes you need to pee, which means you’re constantly waking up and disturbing your sleep.

7. Be Social

Social relationships are one of the factors that contribute to good health. Being isolated can cause moodiness and tiredness. Interestingly enough, people with stronger social networks have better physical and mental health as they age. (i) Emotion is contagious. Try hanging around positive people and see how your energy levels increase.

8. Belt Out Your Favourite Song and Sing along!

Singing generally reduces stress hormone levels while simultaneously increasing mood – which gives you such a boost. With higher spirits, you’ll notice yourself feeling way more energised. This is because of the stimulation of your vegus nerve – which we will cover in another Savvy article.  If you're at work and don't want to treat your colleagues to a performance, you might want to save your amazing renditions of your favourite songs for the car.

9. Use Caffeine to Your Advantage

Coffee, tea, energy drinks, Coca Cola, chocolate (especially dark chocolate), and even some throat lollies and medication all contain caffeine! Caffeine can make you feel more alert. Grab a cup of coffee or tea to sharpen your mind, but be mindful that lots of caffeine can cause jitters – so tea can be great, unless it’s an upgraded coffee or superfood mix which has both caffeine and L-theanine in it.

10. Avoid Added Sugar

It can be tempting to opt for a quick sweet snack when you are tired. Sugar foods may give you a quick energy boost, but it is usually a short-term boost followed by a crash. This is because high-sugar foods cause your blood sugar to rise quickly (known as a blood sugar spike, or a sugar rush) and then your body releases insulin to bring your blood sugar back down!

Additionally, a large amount of added sugar can pose health risks to you. In order to keep your energy levels more stable and reduce fatigue, try to avoid eating foods high in added sugar. [5]

11. Stay Hydrated

Your body is made up of between 55 to 75% water. (J) Your body loses water throughout the day through sweat and urine, so you need to be drinking water to make sure you don’t end up dehydrated.

Unfortunately, dehydration can affect your energy levels, brain function, as well as mood.[6] Drinking water can help to regain the water lost through sweat and urine. Staying hydrated by drinking enough water regularly can boost your energy level.

For those of us who get fully immersed in our work running around getting things done, or sitting at a desk for hours, it’s easy to forget to drink water – but try and remember to have at least a glass of water every 1-2 hours. Sometimes, you don’t even feel thirsty when you need to drink, this is especially common in older people! So try and sip on something throughout the day. [7]

Final thought

There you have it! Above are some essential tips to boost your energy levels. Lack of energy can make function less efficient in your daily activities. Check your lifestyle to know what drains your energy and change it.

If you find yourself feeling tired pretty often, maybe it’s a good idea to see which of the above you aren’t doing particularly well and try and improve your lifestyle to get more done and feel better!

References

https://pubmed.ncbi.nlm.nih.gov/21774803/

https://pubmed.ncbi.nlm.nih.gov/27552030/

(c) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632802/

(d) https://pubmed.ncbi.nlm.nih.gov/23175619/

[1] https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st

( e ) https://pubmed.ncbi.nlm.nih.gov/17073524/

(f) https://pubmed.ncbi.nlm.nih.gov/19424902/

[2] https://pubmed.ncbi.nlm.nih.gov/18277063/

[3] https://www.sciencedaily.com/releases/2018/07/180706102842.htm

(g) https://pubmed.ncbi.nlm.nih.gov/24648624/

(h) https://www.ncbi.nlm.nih.gov/books/NBK53021/

[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181622/

(i) https://pubmed.ncbi.nlm.nih.gov/11067571/

[5] https://www.healthline.com/nutrition/how-to-boost-energy

(J) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/

[6] https://pubmed.ncbi.nlm.nih.gov/21736786/

[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/

[savvybrainboost]

WANT TO GET SMARTER? Learn what Brain Plasticity is all about:

https://www.savvybeverage.com.au/

What is brain plasticity? Is it the key to getting smarter at any age?

Article at a glance Our brains have the ability to grow and change throughout our lives. How our brains can rewire and repair themselves. The benefits of brain plasticity and what can we eat and do to improve brain plasticity and make it work for us!

Until quite recently, it was thought that we were all born with a set number of brain cells, and they could not be replaced. The idea was that when you came into the world, you had a set level of intelligence, and that would not be changed. (https://www.sciencedaily.com/releases/2008/06/080605163804.htm)

However, it is now known that our brain is continuously active, developing and exploring new ideas all the time! It’s a continual work in progress. This discovery has been known as the most important neuroscience breakthrough in 400 years. (https://www.medscape.com/viewarticle/588275)

As we grow up, our brain also grows. Our brain has the potential to change, and it functions in a certain way, that it can become smarter over time. We are shaped by the world around us, and anything we wish to learn at any age. This is called brain plasticity, or neuroplasticity, and it means that we can increase our intelligence or ability to learn things at any point throughout our life!

It was previously thought that children, and young adults would be able to learn consistently, but then at one point, we simply stop learning new things. Throughout our lives, we have been told that as we grow older our brain gets slower. Or even at a certain age our brain gets fixed and there is not much room for improvement. But, thankfully studies show that our brain is constantly learning new things, reshaping what it learns. [1]

Brain plasticity is something beyond a fascinating idea. It can be applied to change your mind, and your life to improve things! It means that as you become mentally fitter by learning new things, your ability to learn increases as well! It’s like when you get physically in shape and not only do you look better, but you have more energy, less joint pain, you’re stronger and so much more. The same happens with our brain – and we can get mentally fitter (or smarter) at any time we want!

How does brain plasticity work?

What makes our brain special is that it processes the ability to change, where it forms new brain cells (neurons) and new connections between the brain cells (neural connections), which improve the brain’s capabilities, throughout your life. Neural pathways connect different neurons which creates communication. These pathways are located in the brain and spinal cord. Our brain ensures that a certain area of the brain is responsible for a function of the body. For example, an area of the brain is responsible for moving your right arm.

Our brain is our wonderland! It signals our whole body from speaking, listening, eating and much more. Even the pain you feel in certain parts of your body is signalled through our brain abilities. If a person falls down onto the ground and goes “Ouch!” They feel emotional, disheartened or even annoyed. The sensation of pain is triggered and signalled through the brain.

It all comes down to the connections between neurons (brain cells). Brain plasticity can create new connections between neurons or improve the old ones. For example, once you have learned to ride a bike, that connection will always be in your brain, which is why you can get better at it again. This is an example of improving an old connection. But if you have never learned to ice skate before, this might take a lot longer as new neurons are connecting as your skill improves.

Brain plasticity pushes the brain to quickly form new connections or to rewire itself. Experts still haven't recognised the limit of brain abilities and capacity it can go through. Evidence does support the important process of neuroplasticity. [2] This is excellent, as brain plasticity stems well beyond learning new things, it means that as we continue to learn things, our brain becomes faster at connecting neurons which means.

This means, when you have a highly plastic brain as you are always learning new things or mentally challenging yourself, you have the ability to learn things way quicker than someone else! Think about how children are often so quick at learning how the new TV/computer/car stereo works – it’s because their brain is so plastic that they have become really quick at learning things.

So to have a life with a lot more “A-ha” moments and quickly understanding and comprehending things, it is encouraged to try and bring a bit more intentional learning and brain plasticity into your life!

Brain Plasticity has an enormous benefit:

Ability to learn new things at a faster rate;

Problem solving gets sharper and smarter;

Improvement in social skills;

Better mental drive and motivation;

Ability to grow brain and think out of the box;

Healing and recovering from brain injuries;

You are more focused.

Nutrients and supplements proven to boost brain health and encourage brain plasticity.

Certain foods that can help boost your brain health and improve brain plasticity. By eating a nutritious diet, it can definitely help your brain as it upgrades its function each and every day. [3] We want to be eating a lot of different “brain foods” throughout our days and luckily a lot of them are pretty damn delicious. [link to the blog post about brain foods]

Our brains are very dependent on fats (the good kinds) so we should incorporate healthy fats in our eating regime. Great fat sources can be avocado oil, eggs, fish, olive oil, nuts, seeds, and coconut oil. Supplementing with omega 3 fatty acids is a great way to support brain health (from fish oil supplements, or algae supplements). [4]

Aging is often linked with decline in brain plasticity. Consumption of vitamin C and E can be great from protecting the brain cells from damaging. They are also a great source for managing stress, slowing aging of body and mind, and feeling overall much healthier. [5]

How to improve brain plasticity and become smarter?

What are some exercises to boost brain plasticity? We hear you ask! Well there are thankfully many things you can do to improve the way your brain works!

Many studies are showing that daily exercises can improve your brain plasticity function and it also improves your memory and ability to learn new things quickly. Brain plasticity also prevents Alzheimer’s Disease. [6] [7]

Get into some activities and develop a smarter version of you!

Here is a list of some neuroplasticity exercises:

Using your non-dominant hand to brush your teeth, handwrite, or use the computer mouse. For bonus points - use your non-dominant foot to kick a ball, skateboard, snowboard, or surf.

This is a simple one, but it means your brain has to form new connections to do tasks you already knew how to do.

Exploring and travelling new places

They found that London cab drivers have a phenomenal brain due to the amount of connections formed as they know the city’s roads off by heart. So taking a different path home and relying on Google Maps a bit less is a good thing!

Fasting for 12-24 hours (or even longer)

Fasting promotes neuron growth and adaptive responses in brain cells.

Learn to play different musical instruments.

Learning a new musical instrument pushes your brain to form new neural networks and can increase connectivity between different parts of the brain.

Learning to dance or sing

Moving your body or modifying your voice to sing will create new neural networks and is also linked to improving happiness (through stimulating vagus nerve functionality). This has also been associated with decreased stress levels in the amygdala, the fear centre of the brain.

Learning a new language

Learning new vocabulary increases and enhances brain connectivity.

Getting quality sleep

While not really an “exercise,” sleep helps with learning and memory retention by transferring information across cells and growing connections between neurons.

Other amazing ways that can help are:

Playing video games or board games involving strategy

Making new friends

Reading a book

Exercise (for bonus points, learn a new sport)

Our brain is the supercomputer for our body and mind! When it performs well, our lives are amazing and boundless! Let's use it the right way and develop our brain for a better and a healthy future together!

References

[1]https://www.sciencedaily.com/releases/2008/06/080605163804.htm

[2] https://www.medscape.com/viewarticle/588275

[3] How learning changes your brain

[4] Dynamic Brains and the Changing Rules of Neuroplasticity

[5] Brain foods: the effects of nutrients on brain function

[6] The impact of diet and exercise on brain plasticity and disease

[7] The influence of vitamins E and C and exercise on brain aging

[8] Physical Exercise Enhances Neuroplasticity and Delays Alzheimer’s Disease

[9] Exercise and Neural Plasticity-A Review Study

[savvybrainboost]

Health Benefits of Music

Music has the capacity to capture attention, lift spirits, generate emotion, change or regulate mood, evoke memories, increase work output, reduce inhibitions, and encourage rhythmic movement – all of which have the potential to help you to do more, feel better, and stress less!

Article at a glance

Music has a profound effect on our brain and the release of dopamine Music can positively affect our mood, mindset and behaviour Music can benefit our physical and mental performance

We all have that one song that no matter where we are or what time it is will belt out every single lyric. We have those songs we know will pump us up for the gym, pep us up in the morning, and that playlist you put on in the car for a long road trip with friends. Music has the power to move us. Move us physically. Move us mentally. Move us emotionally. Music is said to be the universal language and has been deeply rooted in every human culture since the beginning of time. Dance, laugh, cry, smile, focus, energise, connect... music has the ability to bring energy and emotion out of all of us.

What if I told you that music actually improves your health? Thanks to advances in neuroscience we can see how hearing, playing or singing your favourite tunes help your brain function. The benefits of music in our health are overwhelmingly bountiful so let’s break it down and see the potential music holds to improve our health and happiness.

MUSIC AFFECTS OUR BRAIN'S CHEMISTRY Down to a cellular level, music has the ability to alter our brain chemistry. It can elevate positive emotion through releasing neurotransmitters and interacting with the reward centres of our brain. A recent study details how music stimulates hits of dopamine to the brain that can make us feel good.[1] Dopamine is a neurotransmitter and is the brain’s “motivation brain-chemical” and an integral part of the pleasure-reward system. That same feeling of pleasure we experience from chocolate, a runner's high, winning the lottery, can be experienced through music as it is all linked with dopamine. [2]Want an extra hit of dopamine? Science shows that turning your playlist on shuffle could give you an extra “I hit the Jackpot” boost when your favourite song comes on unexpectedly! [3]Music can help us connect with ourselves and also with others. Listening and playing music in the company of others stimulates the brain hormone oxytocin to be released. Oxytocin is another brain-chemical that helps us feel bonded with and trust others.[4]  Music helps in socialisation down to a biochemical level but also is the key factor in many social events that brings us happiness playing at concerts, dances, and backyard BBQs. Studies have shown that the oxytocin boost music lovers are flooded with can make them more generous and trustworthy. [5]

MUSIC AS MEDICINE Music can be a useful tool in many aspects of our lives and new research is showing that music can even be more powerful than medicine. Music can be a form of distraction in painful or stressful situations. It can bring the mind’s attention somewhere else and alleviate symptoms. Anxiety is a feeling that has many physical effects on the body including increased heart rate, blood pressure, and cortisol levels. All of these biological factors can be prevented or reversed with the help of slow tempo, low pitched, calming music. One study published in the national Library of Medicine concluded;

“Relaxing music decreases the level of anxiety in a pre-operative setting to a greater extent than orally administered midazolam. Higher effectiveness and absence of apparent adverse effects makes pre-operative relaxing music a useful alternative to midazolam for pre-medication.” [6]

Music therapy has been drawing much more attention in recent years due to evidence in reduction of pain that studies consistently show. A 2013 study with primary fibromyalgia patients, a poorly understood chronic pain syndrome, had participants listen to music once a day for four weeks and track their pain and depression levels. The treatment group reported a significant reduction in pain and depression at week four compared with the control group who reported no difference in pain at week four. [7]

THE BENEFITS OF MUSIC FOR EVERYDAY LIFE Music can be a tool to alter our perceptions and enter a target mindset.“

Neuroscientists have found that music enters our nervous system through the auditory brainstem and also causes the cerebellum to 'light up' on a brain scan.” [8]

Do you have a workout playlist, a study playlist, a throwbacks playlist, a party playlist? We can categorise different music by what it makes us do or feel. You can control your own mental environment through your musical environment.

Focus

There are not many jobs where you have to be more alert, focused and precise than surgeons. A survey published that most surgeons actually listen to music while operating.“

90% of surgeons in the UK put music on the theatre's sound system during operations, with half of respondents favouring up-tempo rock, 17% pop music and 11% classical.” [9]

Another study done at Stanford showed that music engages areas of the brain which are involved with paying attention, making predictions and updating events in our memory. [10]  

So next time you're cramming for a test or overwhelmed at work try putting in some earphones. It is recommended to listen to lower toned songs without lyrics to best help focus on these sorts of tasks.

Fitness

Music is both a mind and body motivator making it the ultimate trainer to carry you through your workouts also. Maybe you can relate… have you ever walked in the gym and walked right back out when you realized you didn't have your headphones? I sure have at the thought of running on a stationary treadmill for an hour, staring at the wall, with no beat to keep me going, no thank you!

An experiment with healthy male college students investigated the effect of upbeat music on their physical performance while riding stationary bicycles. The participants trained harder while listening to fast music and reported feeling better during the workout and enjoying it more. [11]

Background music may enhance performance on cognitive fitness tasks. One study found that listening to music allowed test takers to complete more questions in the time allotted, and get more answers right. [12]According to sports researchers Peter Terry and Costas Karageorghis; “Music has the capacity to capture attention, lift spirits, generate emotion, change or regulate mood, evoke memories, increase work output, reduce inhibitions, and encourage rhythmic movement – all of which have potential applications in sport and exercise.” [13]

Fun

And this is one of the things that we didn't need scientific evidence to prove. We all know the effects music has on us -  it simply makes us feel good! One song can turn your mood a full 180. Some songs we can’t help but start dancing. Some get stuck in your head and can’t stop singing. And some make us nostalgic bringing up those same feelings from cherished memories.

Music is one of the most powerful neurobiological tools we have to change our mood, mindset, and behaviour. Music shapes our minds and actions, and more than just enjoying it we can utilise it to improve our health and happiness.

References

[1] https://www.pnas.org/content/116/9/3793 [2] https://www.cell.com/neuron/fulltext/S0896-6273(12)00941-5

[3] https://www.psychologytoday.com/us/blog/the-athletes-way/201212/the-neuroscience-music-mindset-and-motivation

[4] http://esciencecommons.blogspot.com/2012/12/birdsong-study-pecks-theory-that-music.html

[5] https://www.researchgate.net/publication/315937291_Oxytocin_Trust_and_Trustworthiness_The_Moderating_Role_of_Music

[6] https://pubmed.ncbi.nlm.nih.gov/19388893/

[7] https://www.sciencedirect.com/science/article/abs/pii/S1524904210001396

[8] https://www.sciencedirect.com/science/article/abs/pii/S1053811911013000?via%3Dihub

[9] https://jamanetwork.com/journals/jama/article-abstract/379309

[10] http://med.stanford.edu/news/all-news/2007/07/music-moves-brain-to-pay-attention-stanford-study-finds.html

[11] https://pubmed.ncbi.nlm.nih.gov/19793214/

[12] https://pubmed.ncbi.nlm.nih.gov/20865993/

[13] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3944555/

[savvybrainboost]

Get a Good Night's Rest Even When it's Too Hot

Article at a glance If you are having trouble falling asleep as it gets hotter, you are not alone. Studies have shown that sleeping in the heat can actually increase cortisol (stress hormone) levels and contribute to sleeping difficulty. Try out some of these tips to stay cool and calm and fall asleep and stay asleep for the rest that your body and mind needs.

Now that Spring has sprung, and the hotter weather is on the way you might be finding it harder to get a good night's sleep! The Australian summer can affect your sleep quality, which may have the knock-on negative effect of health problems that sleep loss creates.

Sit tight - as we will discuss some pro tips on how to cool down and sleep better.

HOW IS SLEEP AFFECTED BY HEAT?

Before we get into the ways to improve sleep, it's good to know what your body needs to fall restfully to sleep.

Your body's core temperature has to drop. And Once it has dropped, only slightly, your body releases melatonin. Melatonin is a hormone that helps regulate sleeping patterns for you. Pretty soon after your body has been releasing melatonin, you will drift off to sleep.

However, this means that anything that gets in the way of your body naturally releasing melatonin, such as heat (as well as many others we will discuss), you will struggle to fall to sleep. [1]

No doubt from many summers before, you have noticed that when you wake up after a stinking hot night, you feel groggy, and that's because your body did not sleep as well as it could have. Research has shown that as your body heats up at night, your body becomes stressed and releases cortisol (the stress hormone). A recent study has shown that people who sleep in a hot environment wake up with higher stress levels than normal due to elevated cortisol. [2]

When you don't sleep enough, you are right in thinking you have less self control for snacking and also being grumpy. The reason is that your body produces less leptin (the hormone that makes you feel full), and more ghrelin (the hormone that makes you feel hungry). Studies have shown that people with a lack of sleep will have higher levels of stress, and will feel hungrier, and also slightly insatiable as there's less hormone to make us feel full. [3]

This also confirms another study that links people with low levels of sleep (less than 6 hours per night) with higher chance of weight gain and obesity. [4][5]

There are many other health issues that stem from a lack of sleep, starting from issues such as mental health, sexual health, immunity and more. This info graphic covers most of the issues quite well: 

Image courtesy of Healthline.

GETTING A GOOD NIGHT'S SLEEP WHEN IT IS BLOODY HOT

When I think of hot summer nights and poor sleep, I am taken back to days in in January where it was so hot, I felt I was spending the entire night tossing and turning, with the fan simply blowing hot air at me. However, there are a few things you can do!

Remember, the key is to lower your body temperature to feel slightly more sleepy, and then keeping it low so you can sleep peacefully all night long.

Tips to lowering your body temperature

Get naked: While this can cause some issues depending on your sleeping arrangements, so if you must wear something, it is best to wear lightweight, loose-fitting pajamas made of linen or cotton that allow the skin to breathe. Try to avoid synthetic fabrics that insulate you and make you hotter.

Take a cold shower: I know this isn't for everyone. And perhaps a luke-warm shower is the best you can do. However, if you can finish it off by gritting your teeth and a couple seconds of freezing cold, it will really help you to get to sleep after.

Cool your extremities: If you aren't a fan of having a cold shower, then you could simply set your extremities in cold water, like your hands, head and feet. An amazing tip here is to run a cold bath, put in some ice, and then just put your feet in it for 5-10 minutes while doing some slow breathing. [6]

Wet cloths or ice packs on pressure points:  Wet face towels, ice packs and frozen peas on your wrists, neck and even armpits for short periods are amazing. These are places where the blood flows closest to the surface of your skin, and so the ice will help to cool you faster on these areas.

Cold water mist: If you have a spray bottle, put cold water, and some ice cubes in it, and even a drop of lavender if you have it, and place it beside your bed. And spray yourself before bed. As the water evaporates, it will help to cool your skin and body down.

Keep your bedroom cooler

Try and prevent your room from heating up: Keep the cool air circulating, cover your windows earlier in the day to keep the room from heating up.

Colder air can be your friend: If you have air conditioning, this is a no brainer. But if you don't a fan will do, and air-flow will definitely help, with an open window or door. Leaving an ice pack, bowl of ice cubes or frozen peas in front of the fan will cool the air and add some humidity. Studies have shown that fans are particularly effective when there is some humidity and much less so when it is hot and dry. [7]

Things to avoid in the evening:

Vitamin D: If you are going to supplement with this vitamin, please be aware that it suppresses the release of melatonin which you are trying to increase.

Caffeine:  Caffeine in the afternoon and evening can disrupt your ability to unwind and create melatonin and adenosine (which make you sleepy). This unfortunately rules out chocolate in the evenings.

Exercise:  Exercising increased your body temperature and may disrupt your ability to relax and prepare for sleep in the evening

Blue light: Try and put down your phone, tablet, laptop and even turn off your TV before bed. Once the sun is down, try to use bluelight blocking glasses and use "nightmode" on your phone.

Foods that increase body temperature when digested: We are talking hot, heavy and spicy dinners here.

Alcohol: We left this one until last as it's an unfortunate one. But alcohol can actually increase body temperature, and increase heart rate, which are two things you don't want when preparing for sleep on hot nights (or any night). [8]

In the heat of spring and summer, make sure you protect yourself from any health issues stemming from lack of sleep with some of our tips. Try the above out, and no matter how hot it is, you'll be sleeping like a baby.

References

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6491889/

[2] https://pubmed.ncbi.nlm.nih.gov/31463952/

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/

[4] https://pubmed.ncbi.nlm.nih.gov/22473743/

[5] http://ncbi.nlm.nih.gov/pmc/articles/PMC3767932/

[6] https://pubmed.ncbi.nlm.nih.gov/28960513/

[7] https://www.acpjournals.org/doi/10.7326/M19-0512/

[8] https://pubmed.ncbi.nlm.nih.gov/16377461/

[savvybrainboost]

What does Fairtrade mean?

Everyone has seen the term Fairtrade on so many products. It immediately brings coffee, chocolate, tea and even bananas to mind. You may have seen it on the packaging of certain products or heard about it on their social media or website. You will probably recognise the logo for Fairtrade, and you'll know Fairtrade products are probably a good choice, and they do something right for people and the environment... but do you really know what it means.

SPILLING THE BEANS ABOUT FAIRTRADE COFFEE

With so many labels on products now, it’s hard to know when a symbol really means something. Fairtrade means something. It is not a marketing gimmick for companies to increase prices. Instead, Fairtrade is precisely what these two words promise. It is fairness, in a tradeable product.

However, fairness for whom? It is fairness for the producers, the manufacturers and YOU - the consumer.

This post will spill the beans about Fair trade and provide FIVE reasons why we all should support Fairtrade products.

But first, let’s make sure we’re on the same page with what Fairtrade actually means...

WHAT IS FAIRTRADE?

Fairtrade seems like a bit of a no brainer. It covers responsibly sourced products. Who wouldn't enjoy their coffee a little bit more knowing the farmers that grew it, and the people that roasted it were fairly treated! Fairtrade certification means that products have gone through a rigorous test to ensure they have followed the Fairtrade standards. The Fairtrade movement initially began in the 1950's and has been developing and improving since that time.

The Fairtrade standards encourage social, economic and environmental development for farmers and workers. Moreover, worker rights are ensured with the prohibition of forced labour and child labour. These standards fulfil six of the United Nations Sustainable Development Goals:

No poverty

Gender equality

Clean water and sanitation

Decent work and economic growth

Responsible consumption and production

Life above water (1)

In fact, Fairtrade may be larger than you think. Fairtrade producers operate in 75 countries and territories! There are 30, 000 available Fairtrade products and 1.7 million farmers and workers involved in Fairtrade around the world. (2)

Producers of Fairtrade products are paid a Fairtrade Minimum Price and Fairtrade Premium sums. The Fairtrade Minimum Price is the lowest amount of money that Producers can be paid for their products and remain the same even when market prices drop. They can also get the local market price if this is higher than the Fairtrade Minimum Price.

The Fairtrade Premium is an extra sum of money which farmers and workers use to invest in the improvement of their businesses and communities. This sum can be used to build a hospital, purchase better farming equipment and even transition to organic farming! (3)

Okay - and now for the given reasons you should care about Fairtrade and make the switch...

1. Empowerment of producers and workers

Fairtrade empowers producers to have a voice to ensure that their needs are addressed and prevent exploitation.

Fairtrade organisations aim to eliminate poverty which closely aligns with the first goal of the United Nations Sustainable Development Goals. Workers can form a committee, participate in the board of directors and act as consultants so they can influence Fairtrade’s strategy, standards, prices and premiums. Fairtrade places the worker and consumer at the heart of its core values. Workers are protected from the worst effects of market volatility and have access to capital which they can use to improve the quality of their lives. They can even use their Fairtrade Premium pay to receive financial advice on contracts.

Some of the core elements of the Fairtrade standards are training opportunities, non-discriminatory employment practices, adequate occupational safety and health conditions, and sufficient facilities for the workforce.

Moreover, the Fairtrade Standards is slowly fulfilling the sixth goal in the United Nations Sustainable Development Goals - clean water and sanitation for all individuals. The Fairtrade standards stipulate that working environments and facilities must have accessible clean water and adequate sanitation facilities. These facilities must be provided if the worker’s housing is provided by the employer.

2. Equality across genders and generations

The Fairtrade standards contain explicit requirements for workplace policies around sexual harassment and discrimination. All workers must receive equal pay and representation in the leadership and decision making power regarding the investment of Community Development Funds.

Example 1 (4)

Koperasi Kopi Wanita Gayo (KKWG) coffee farming organisation is the first all-women coffee cooperation in South East Asia and Fairtrade certified. Most members found that they were able to express their voices and concerns more freely in KKWG than in other cooperatives dominated by male members or working beside their husbands.

KKWG is composed of 470 members and sold more than 13 metric tonnes of coffee on the Fairtrade market in 2015. Previous to KKWG’s establishment in 2014, the members knew nothing about coffee roasting nor how to improve cultivation. Now, these women are being empowered to develop new skills. They spent their first Fairtrade Premium on cupping training and education on how to increase soil fertility.

Members attribute to their rising sales due to their Fairtrade certification and combined with their good connections in the industry, KKWG will continue to prosper.

Example 2 (5)

Wendy Rodriguez is the voice and face of Acopagro, a Fairtrade and organic cocoa cooperative. For more than 20 years, Acopagro has been helping its farmers to make their own way out of poverty in Northern Peru. Due to Fairtrade, farmers have electric lighting but running water is still on the agenda and is dependent on enough Fairtrade Sales. Prior to the founding of Acopagro, there was no cocoa and only cocaine. Farming families suffered from illegal drug trafficking, violence and threats. Wendy’s father worked in a bank where drug-trafficking money was laundered and killed after a militia raided her family’s home. However, Acopagro has helped to transform this formerly violent and drug-ridden community in Northern Peru. Last year, 1600 members of Acopagro took eyesight tests and 950 women participated in a health campaign for the prevention of uterine cancer.

Example 3 (6, 7)

Women in Business Development empowers village economies to honour tradition and yet combine with modern technology while promoting fairtrade. This organisation works in 183 Samoan villages and incubates certified organic farming enterprises to improve the lives of individuals in this community. For instance, WIB supports women in Samoa to plan for the future of their daughters and their own. Coconut products are intergenerational businesses as they take six to ten years to start fruiting and peak production occurs at least 15 years. By developing a sustainable and Fairtrade business, these individuals are able to maintain a long-lasting and secure livelihood.

In essence, Fairly traded products enable women to earn equal amounts of pay from their male counterparts and access more financial opportunities.

3. Environmental impact

Fairtrade certified producers must follow environmentally sound agriculture practices. They must have minimised and safe use of agrochemicals, proper and safe management of waste, maintenance of soil fertility and water resources, AND no use of genetically modified organisms.(8)

Producers do not need to be organically certified but the Fairtrade organisations promote organic production and there is a higher Fairtrade Minimum Price for organically grown products. The Fairtrade Minimum Price helps to cover the costs of sustainable production and reduce the financial strain on producers.

4. Market opportunity for manufacturers

Fairtrade products are the most recognised ethical label in the world. There is an increasing trend of consumers and businesses seeking out sustainable sourced products. Moreover, consumers have a more positive opinion of a product solely due to the label Fairtrade. According to 2015 GlobeScan research, eight in ten consumers say the Fairtrade mark has a position impact on their prescription of the brand. Moreover, Fairtrade has a global network of marketing organisations that can extend a manufacturer’s reach.

Stable trading partnerships can be formed between the supplier and the manufacturer. Long-term business relationships can be facilitated as there is a mutually beneficial positive trade exchanged between these two parties.

Fairtrade Theory of Change

Image credit: Fairtrade USA's Theory of Change (9)

5. Consumer

Fairtrade is a smarter and ethical choice. Consumers can be assured that the workers and producers are not exploited in the manufacture of this product. Some businesses reduce the wages of workers to competitively compete in the market. Fairtrade certification prevents this unsavoury business practice. Moreover, consumers will be supporting social, economic and environmental change through their purchase of Fairtrade product(s). Fairtrade manufacturers must ensure a sustainable transparent production of a service/product.

WE OFTEN DON’T HEAR ABOUT THE ADVANTAGE OF FAIRTRADE LIVING IN AUSTRALIA, BUT NOW THAT YOU KNOW THE IMPORTANCE, LOOK FOR THE FAIRTRADE LOGO.

In essence, Fairtrade products allow investment for the future. Producers can improve their livelihood and quality of life through the Fairtrade Premium wage.

Savvy Beverage’s Mental Performance Coffee pods is an Australian Fairtrade product that provides longer lasting energy, boosts mood and reduces stress! The coffee beans are sourced from Fairtrade, sustainable and ecological farms.

Savvy is a proud supporter of Fairtrade, and of our farmers. We ensure that our product is socially responsible.

Consumers can rest assured that the workers and producers can receive an adequate and fair price for their goods (i.e. Fairtrade Minimum Price). Fairtrade standards promote social justice, equality and human rights.

Now you've learned the importance of Fairtrade, so please look out for the logo and choose Fairtrade.

[savvybrainboost]

Ashwagandha's Health Benefits According to Science

Ashwagandha (withania somnifera) is popularly known as the king of Ayurvedic herbs. Ayurveda is a form of alternative medicine based on Indian principles of natural healing. It is an incredibly healthy botanical, often referred to as Indian Ginseng. It is a small plant with yellow flowers that is native to India and North Africa.

It is classified as an adaptogenic herb, and while all adaptogens reduce stress (cortisol), ashwagandha’s ability to do so is superior to the rest.

Ashwagandha has many benefits for the brain, where it can increase energy, sharpen focus, and reduce symptoms of anxiety and depression. It has been used this way for over 3,000 years.

Its name literally means “smell of a horse” since it was said to bestow the strength and stamina of a horse on anyone who used it. An Ayurvedic scholar from 100BC, Charaka, said of Ashwagandha, “One obtains longevity, regains youth, gets a sharp memory and intellect and freedom from diseases, gets a lustrous complexion, and strength of a horse.”

The most well-known active ingredients in Ashwagandha are withanolides. Alongside these valuable compounds are many other beneficial elements, including flavonoids and antioxidants such as catalase, superoxide dismutase and glutathione, which is known as the “mother of all antioxidants.” It also contains alkaloids, amino acids (including tryptophan), neurotransmitters, sterols, tannins, lignans and triterpenes. It is these valuable compounds together that allow for ashwagandha’s hugely beneficial pharmacological activities.

Due to the combined benefits of the herb’s valuable compounds, we used a 60:1 full-spectrum concentrated extract, which is made up of at least 5% withanolides. This means that each 100mg serve in a Savvy product is equivalent to 6grams of this superherb!

The reason we love it in our Savvy products is because Ashwagandha has been proven to:

Reduce stress, anxiety, and mental fatigue; and

Increase mood, enhance brain function and improve memory; and

Boost performance + energy while being a potent anti-inflammatory and antioxidant; and

Support healthy brains and hearts.

We will now delve into the scientific evidence behind the benefits of this amazing herb. For each scientific resource, at Savvy, we have referenced the study, linked to it and also provided an interesting quote from the study. Occasionally, we will also provide further commentary on the study.

Please note that we have referenced the scientific literature that support the benefits of ashwagandha, and to make it easier to read, we have 'indented' every second resource.

Each reference will have a quoted excerpt from the scientific literature, and occasional observations made about the evidence as well.

We really hope you enjoy a look into the many years of research we have compiled when formulating Savvy...

Benefit 1 - Ashwagandha can reduce stress, anxiety, and mental fatigue

Ashwagandha’s chief benefit is that it actually annihilates stress in the body. Ashwagandha improves our resistance to stress and studies show that it thereby improves people’s self-assessed quality of life. Ashwagandha is extremely dynamic in how it combats stress and fatigue!

The study, below, found ashwagandha lowered stress and anxiety by over 60% from consistent use. The reference to the study is:

Chandrasekhar, K. et al. ‘A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults.’ in Indian Journal of psychological medicine. Volume 34, issue 3, July 2012, pp 255-262. [https://www.ncbi.nlm.nih.gov/pubmed/23439798]

After the findings in this study, the authors concluded:

“The findings of this study suggest that a high-concentration full-spectrum Ashwagandha root extract safely and effectively improves an individual's resistance towards stress and thereby improves self-assessed quality of life.”

The above study found that Ashwagandha helps with multiple levels of stress, these being cortisol levels, anxiety and insomnia. In the study, 64 healthy participants were enrolled, between the ages of 18 and 54. Half were given Ashwagandha daily for 60 days, and the other half got a placebo.

The Ashwagandha group saw improvements to their stress baseline by 69.7%, 64.2%, and 75.6%. These improvements were across all three measures including cortisol, anxiety, and insomnia.

The below graph from this trial clearly shows the power of this herb as it influences the body over 60 days from baseline!

PSS is the Perceived Stress Score (which dropped by 44% over 60 days)

GHQ-28 measures levels of anxiety, nervousness, social dysfunction, depression. (Levels of which dropped by 72.3% over 60 days)

DASS (Depression Anxiety Stress Scale) (Levels of which dropped by 71.6% over 60 days)

Serum Cortisol levels - (useful to assess the effect of the treatment on cortisol (the stress hormone in your body) level) (Which dropped by 27.9% over 60 days)

Further scientific evidence that support the benefits of Ashwagandha:

Auddy, B. et al. ‘A Standardized withania somnifera extract significantly reduces stress-related parameters in chronically stressed humans: A double-blind, randomized, placebo-controlled study‘ in JANA, Volume 11, Issue 1, 2008, pp 50-56.

[https://blog.priceplow.com/wp-content/uploads/2014/08/withania_review.pdf]

“This study determined that daily consumption of standardised withania somnifera extract...reduced experimental feelings of stress and anxiety.”

Andrade, C. et al. ‘A double-blind, placebo-controlled evaluation of the anxiolytic efficacy ff an ethanolic extract of withania somnifera.’ in Indian journal of psychiatry. Volume 42, Issue 3, July 2000, pp 295-301.

[https://www.ncbi.nlm.nih.gov/pubmed/21407960]

In the above study, over 6 weeks, 88.2% of the people who took ashwagandha reported a reduction in anxiety.

“It is concluded that this ethanolic extract of Withania somnifera has useful anxiolytic potential.”

Bhattacharya, SK. et al. ‘Anxiolytic-antidepressant activity of Withania somnifera glycowithanolides: an experimental study.’ in Phytomedicine: international journal of phytotherapy and phytopharmacology.  Volume 7, Issue 6, December 2000, pp 463-469.

[https://www.ncbi.nlm.nih.gov/pubmed/11194174]

“The investigations support the use of WS as a mood stabilizer in clinical conditions of anxiety and depression in Ayurveda.”

Head, K and Kelly, G. ‘Nutrients and Botanicals for Treatment of Stress: Adrenal Fatigue, Neurotransmitter Imbalance, Anxiety, and Restless Sleep’ in Alternative Medicine Review, Volume 14, Issue 2, 2009, pp 114-140.

[https://www.spectracell.com/media/uploaded/2/0e2016801_266fullpaper2009altmedrevnutrientsforthetreatmentofstressfatigueandinsomnia.pdf]

“...it [Ashwaganda] has shown anti-stress and anabolic activity”

Cooley, K. et al. ‘Naturopathic Care for Anxiety: A Randomized Controlled Trial ISRCTN78958974’ in PLOS one, 2009.

[http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0006628]

In the above study, when anxiety levels were measured after the 12-week period, the group who received ashwagandha had anxiety scores that decreased by 55 percent and the psychotherapy group’s scores decreased by 30.5 percent. Showing that Ashwagandha can even outperform psychotherapy.

“Seventy-five participants (93%) were followed for 8 or more weeks on the trial. Final BAI scores decreased by 56.5% (p<0.0001) in the NC group… Significant differences between groups were also observed in mental health, concentration, fatigue, social functioning, vitality, and overall quality of life with the NC group exhibiting greater clinical benefit. No serious adverse reactions were observed in either group.”

Benefit 2 - Ashwagandha can increase mood, sharpen focus and enhance memory

Ashwagandha supplements may improve mood, brain function, memory, reaction times and the ability to perform tasks.

Scientific Studies:

Pingali, U. et al. ‘Effect of standardized aqueous extract of Withania somnifera on tests of cognitive and psychomotor performance in healthy human participants.’ in Pharmacognosy research. Volume 6, Issue 1, pp 12-18.

[https://www.ncbi.nlm.nih.gov/pubmed/24497737]

“These results suggest that Withania somnifera extract can improve cognitive and psychomotor performance”

Kurapati, KR. et al. ‘Ashwagandha (Withania somnifera) reverses β-amyloid1-42 induced toxicity in human neuronal cells: implications in HIV-associated neurocognitive disorders (HAND).’ in PLos One, Volume 8, Issue 10, October 2013.

[https://www.ncbi.nlm.nih.gov/pubmed/24147038]

“Withania somnifera (WS) also known as 'ashwagandha' is used widely in Ayurvedic medicine as a nerve tonic and memory enhancer.”

Manchanda, S. et al. ‘Aqueous Leaf Extract of Withania somnifera as a Potential Neuroprotective Agent in Sleep-deprived Rats: a Mechanistic Study.’ in Molecular neurobiology. Volume 54, Issue 4, May 2017, pp 3050-3061.

[https://www.ncbi.nlm.nih.gov/pubmed/27037574]

“Modern lifestyle and sustained stress of professional commitments in the current societal set up often disrupts the normal sleep cycle and duration which is known to lead to cognitive impairments. In the present study, we report whether leaf extract of Withania somnifera (Ashwagandha) has potential neuroprotective role in acute stress of sleep deprivation.

This data suggest that Ashwagandha may be a potential agent to suppress the acute effects of sleep loss on learning and memory impairments and may emerge as a novel supplement to control SD-induced cognitive impairments.”

Chandrasekhar, K. et al. ‘A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults.’ in Indian Journal of psychological medicine. Volume 34, issue 3, July 2012, pp 255-262.

[https://www.ncbi.nlm.nih.gov/pubmed/23439798]

In the above 60-day study in stressed adults, those who took 600 mg per day reported a 79% reduction in severe depression. Interestingly, at the same time, the placebo group reported a 10% increase.

“Ayurvedic classical texts…and clinical studies describe Ashwagandha as a safe and effective adaptogen.”

Bhattacharya, SK. et al. ‘Anxiolytic-antidepressant activity of Withania somnifera glycowithanolides: an experimental study.’ in Phytomedicine: international journal of phytotherapy and phytopharmacology.  Volume 7, Issue 6, December 2000, pp 463-469.

[https://www.ncbi.nlm.nih.gov/pubmed/11194174]

“The investigations support the use of WS as a mood stabilizer in clinical conditions of anxiety and depression in Ayurveda.”

Sehgal, N. et al. ‘Withania somnifera reverses Alzheimer's disease pathology by enhancing low-density lipoprotein receptor-related protein in liver’ in Proceedings of the National Academy of Sciences of the United Stated of America. Volume 109, Issue 9, February 2012, pp 3510-3515.

[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3295277/]

“Withaferin A and withanolide D are the two main withanolides in ashwagandha that are used to improve cognitive function. The above study aimed to test their cognitive-improving abilities, researchers found that they helped to promote cell outgrowth, reverse behavioral deficits and plaque buildup, and reduce amyloid beta burden, which is crucially involved in the development of Alzheimer’s disease.”

Choudhary, D. et al. ‘Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions.’ in Journal of dietary Supplements. Volume 14, Issue 6, November 2017, pp 599-612.

[https://www.ncbi.nlm.nih.gov/pubmed/28471731]

“After eight weeks of study, the ashwagandha treatment group demonstrated significant improvements compared with the placebo group in both immediate and general memory. The treatment group also demonstrated significantly greater improvement in executive function, sustained attention, and information-processing speed.

Ashwagandha may be effective in enhancing both immediate and general memory in people with MCI as well as improving executive function, attention, and information processing speed.”

Benefit 3 - Ashwagandha can boost performance + energy while being a potent anti-inflammatory and antioxidant

Because ashwagandha works as an adaptogen that can reduce the body’s stress hormones, it can help to boost your immune system and reduce inflammation within the body. Due to its positive, calming-yet-energising effects on the brain, and its ability to lower stress hormones, ashwagandha showed improvements in concentration, motivation and stamina in conducted studies.

Scientific studies:

Sandhu, JS. et al. ‘Effects of Withania somnifera (Ashwagandha) and Terminalia arjuna (Arjuna) on physical performance and cardiorespiratory endurance in healthy young adults.’ in International journal of Ayurveda research. Volume 1, Issue 3, July 2010, pp 144-149.

[https://www.ncbi.nlm.nih.gov/pubmed/21170205]

“Withania somnifera may therefore be useful for generalized weakness and to improve speed and lower limb muscular strength and neuro-muscular co-ordination.”

Wankhede, S. et al. ‘Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial.’ in Journal of the International Society of Sports Nutrition. Volume 43, Issue 12, November 2015.

[https://www.ncbi.nlm.nih.gov/pubmed/26609282]

“This study reports that ashwagandha supplementation is associated with significant increases in muscle mass and strength”

Khan, MA. et al. ‘Effect of Withania somnifera (Ashwagandha) root extract on amelioration of oxidative stress and autoantibodies production in collagen-induced arthritic rats.’ in Journal of complementary & integrative medicine. Volume 12, Issue 2, June 2015, pp 117-125.

[https://www.ncbi.nlm.nih.gov/pubmed/25803089]

“The results showed that [withania somnifera] exhibited antioxidant and anti-arthritic activity and reduced inflammation in CIA rats and suggests the potential use of this plant in the treatment of arthritis.” “Similarly, oxidative stress in CIA rats was ameliorated by treatment with different doses of WSAq, as evidenced by a decrease in lipid peroxidation and glutathione-S-transferase “

Yamada, K. et al. ‘A comparison of the immunostimulatory effects of the medicinal herbs Echinacea, Ashwagandha and Brahmi. In Journal of ethnopharmacology. Volume 137, Issue 1, September 2011, pp 231-235.

[https://www.ncbi.nlm.nih.gov/pubmed/21619924]

“Ashwagandha can enhance immune function by increasing immunoglobulin production.”

Trivedi, M. et al. ‘Effect of a Novel Ashwagandha-based Herbomineral Formulation on Pro-inflammatory Cytokines Expression in Mouse Splenocyte Cells: A Potential Immunomodulator’ in Pharmacognosy Magazine, Volume 13, Issue 1, Jan 2017, pp 90-94.

[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5407122/]

“These observations indicated that [ashwagandha] has potential effects in downregulating the immune system and might be developed as a useful anti-inflammatory product for various inflammatory disorders.”

Choudhary, B. et al. ‘Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adults.’ in AYU: An international quarterly journal of research in Ayurveda. Volume 31, Issue 1, March 2015 pp 63-68.

[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4687242/]

“The findings suggest that Ashwagandha root extract enhances the cardiorespiratory endurance and improves QOL [quality of life] in healthy athletic adults.”

Benefit 4- Ashwagandha can support healthy brains and hearts

Ashwagandha has also been considered a healthy supplement for the nervous and cardiovascular systems.

Scientific studies:

Auddy, B. et al. ‘A Standardized withania somnifera extract significantly reduces stress-related parameters in chronically stressed humans: A double-blind, randomized, placebo-controlled study‘ in JANA, Volume 11, Issue 1, 2008, pp 50-56.

[https://blog.priceplow.com/wp-content/uploads/2014/08/withania_review.pdf]

In the above study, the group who took 250 mg of ashwagandha daily had a 36% average decrease in CRP, compared to a 6% decrease in the placebo group

Singh, N. et al. ‘An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda’ in African Journal of Traditional, Complementary and Alternative Medicines. Volume 8, Issue 5, pp 208-213.

[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/]

“The available scientific data support the conclusion that Ashwagandha is a real potent regenerative tonic (Rasayana of Ayurveda), due to its multiple pharmacological actions like anti-stress, neuroprotective, antitumor, anti-arthritic, analgesic and anti-inflammatory”

Ojha, S and Arya D, ‘Withania somnifera Dunal (Ashwagandha): A Promising Remedy for Cardiovascular Diseases’ in World Journal of Medical Sciences, Volume 4, Issue 2, 2009, pp 156-158.

[https://www.selfhacked.com/wp-content/uploads/2017/12/17.pdf]

Sandhu, J. et al. ‘Effects of Withania somnifera (Ashwagandha) and Terminalia arjuna (Arjuna) on physical performance and cardiorespiratory endurance in healthy young adults’ in International Journal of Ayurveda Research, Volume 1, Issue 3, July 2010, pp 144-149.

[https://search.proquest.com/openview/59746581cde31a08f143c628ea65c441/1?pq-origsite=gscholar]

“Withania somnifera may therefore be useful for generalized weakness and to improve speed and lower limb muscular strength and neuro-muscular co-ordination.”

SummaryI am sure you can now see the amazing benefits of Ashwagandha and why we use it in Savvy.

[savvybrainboost]

Health Benefits of Coffee Before Exercise

Crawling out of bed too early… coffee! Cramming for a test in the middle of the night… coffee! Long drive and feeling drowsy … coffee! Big business meeting but the baby kept you up all night … coffee! Increasing athletic ability… coffee? We’ve all been there. Coffee has come to the rescue for many of us in times of need. A little cup can give us that extra jolt of energy we need to push through and elevate our performance when our eyes feel heavy and mind foggy. Great news for all of us who drink coffee before a big run, pilates class, gym session or preparing for sport - coffee has a few great benefits to kicking you into shape for physical performance.

You might have walked into a supplement shop and been overwhelmed by the shelves stocked with tubs of flashy pre workout powders and potions. The ingredient lists can be incredibly long, full of unrecognisable chemicals and supplements that can be intimidating! Whether you are needing extra energy to get you off the couch or trying to break a new personal-record,  a simple cup of coffee can be that perfect buzz to charge you through your workout without the high prices and potentially harmful side effects of specialised workout supplements.

The Power of Caffeine

The main ingredient we are after in coffee is a natural source of caffeine. Caffeine has extensive scientific backing on the ability to improve athletic performance. That is why most pre-workouts contain a significant amount of caffeine in them (unfortunately most pre-workouts have artificial caffeine). A 2005 study found that coffee can actually trick your body by reducing your perceived level of exertion by over 5%! [1]

I get an extra cup of coffee and a workout that feels easier… deal!

Let's take a further look at all the excuses why you should brew an extra mug of coffee before tying the laces on your sport shoes.

Body + Brew Breakdown

You take a sip of coffee but how does that delicious warm beverage actually change your energy and performance on a cellular level? How does your body utilise caffeine? Caffeine is absorbed in the bloodstream and metabolised mainly in the liver, but also a bit in the kidneys as well.

Chris Sinclair and Dr. Jonathan Geiger, The Journal Of Sports Medicine And Physical Fitness,  explain that the most well understood process of how caffeine directly affects athletic performance is primarily through its ability to block attachment sites in the body where the inhibitory substance adenosine is normally active.  [2]

When adenosine is able to attach to receptors in the body, it causes inhibition of fat metabolism, slowing of heart rate, and general nervous system inhibition, effectively making you tired. Caffeine can reverse this and block these receptor sites – which is how it magnifies so many powerful uplifting mental and physical benefits. While exercising, our adenosine levels skyrocket to try to preserve the body’s energy. If adenosine cannot attach to the receptors because caffeine is blocking them, we don’t feel the exhaustion, and this is what allows us to push our bodies further and reach new levels of physical exertion. [3] [4] [5]

Caffeine alters our bodies recognition of physical fatigue. It has also been shown to make athletic movements more powerful by increasing the number of fibres used in muscle contractions. [6] [7]

An increasing number of studies have also shown that coffee can be used as a fantastic alternative to caffeine to improve exercise performance in areas like cycling and running and produce similar results similar to pure caffeine, found in energy drinks or pre-workouts. [8] [9]

This means that your favourite hot brew may even be more effective at improving resistance exercise than caffeine by itself. This is why many energy drinks, and pre-workouts containing caffeine are consumed before exercise. But it looks like a natural caffeine hit is best before exercise, and can improve mental focus, alertness, anaerobic performance, and endurance performance. [9] [10]

Total weight lifted when performing squats to failure.

Courtesy of the Journal of Strength and Conditioning Research [11]

Mind over Matter

Caffeine is a psychostimulant. It helps increase alertness and reduce sleepiness while improving motor activities. [12] Aside from its effect on adenosine, caffeine changes the levels of many other neurotransmitters in the brain including dopamine, acetylcholine, and serotonin. The effects of altering these neurotransmitters in the brain can enhance mood, suppress appetite, alleviate pain, and even protect brain cells from damage and disease down the line. [13]

Ever heard of the phrase “mind over matter.” Or how about “you can do anything you put your mind to” and “it’s all a mind game.”

The mind can be so much stronger than the body, and a dose of caffeine can make your brain that much more powerful in motivating your body to reach its highest potential. Just like you would drink coffee when your sleepy, caffeine works on the brain in the same way when we feel tired from physical exertion by blocking the chemicals in your brain that would cause you to tap out of a challenging workout.

Burn Baby Burn

In addition to burning more calories in longer or more intense workouts, coffee also has been shown to enhance fat-burning in exercises. A publication in the International Journal of Sport Nutrition and Exercise Metabolism, concluded that [14]:

“trained athletes who took in caffeine pre-exercise burned about 15%  more calories for three hours post-exercise, compared to those who ingested a placebo.”

During endurance exercises, the body increases levels of adrenaline and releases free fatty acids. The body uses fat stores to try to prolong energy levels during strenuous activities while delaying the use of carbohydrate stores. Some studies have found that coffee significantly increased the release of stored fat before and at the end of a workout. [15]

Increases in fat burning go hand in hand with increased resting metabolic rates. This means that the number of calories your body burns even at rest is increased! Some research has shown that taking caffeine before exercise increases the release of stored fat by 30% [16]

Does coffee enhance all types of athletic activities?

Yes and no.

Yes coffee does make us feel more energised and that in itself might help you feel motivated in your workout, but extensive scientific studies have shown caffeine increases performance more specifically in endurance events. Coffee before a workout increases an athlete’s ability to draw extra energy during their exertion. [17]

In one experiment done by the Sport Medicine Council of Manitoba, the times of athletes cycling and running until exhaustion increased, swimming race times decreased, and tennis winning percentage as well as post- exercise recovery both increased. Studies even show that caffeine can enhance weight lifting strength performance [18], increase jump height in basketball players [19], and improve golfers’ accuracy [20]. However, in short physical tasks lasting under 3 minutes, limited caffeine benefits were shown.

Timing

Timing is key if you're using coffee as a your pick-me-up before exercise. Coffee will have a peak effect on the body between 30 and 75minutes after you drink it. The author personally drinks a cup of black coffee in the morning, and then by the time he has dressed and driven to the gym, caffeine effects are on. [21]

Don't Forget…

BEFORE you drink your coffee, it is imperative you drink ample water. Caffeine is a diuretic and causes a dehydrating effect on the body as there is increased blood flow through the kidneys to process the caffeine. And then doing a sweaty workout on top of that - make sure you don't forget to drink water!

Made better by science

Here at Savvy we love coffee! We just added a blend of 13 ingredients, including vitamin B complex, vitamin C, Ashwagandha, Panax Ginseng, Rhodiola, Green Tea Extract and L-Theanine, to take the benefits of your coffee to the next level to fuel your workout and day and keep you performing at your peak!

If you enjoy the effects of coffee, then you will LOVE Savvy coffee with some better living through by science (and a few nootropics).

[savvybrainboost]

Boost Your Immune System With These 7 Daily Habits

I think it is safe to say that most of the world is on a bit of an immunity boosting quest with the current pandemic. Flu season comes around every year, but this year COVID-19 has been quite an exception to say the least. Masks, social distancing, and venue closures have made many of us motivated to get our immune systems in tip-top shape as everything starts to slowly open up again! There is no magic pill for the perfect immune system but there are many daily habits that you can incorporate into your lifestyle to keep healthy. Here are 7 easy ways to boost your immunity.

First things first… What is your immune system and what does it do?

The immune system is the body’s defence methods in protecting us from infection. It is made up of a complex network of cells, tissues and organs in the body including our skin, bone marrow, white blood cells, and lymph nodes. [1]

The lymphatic system carries these disease fighting cells through our tissues to detect any foreign substances. Once identified, antibodies are produced to destroy the “intruder” cells. The body then remembers the intruder so that the same antibodies can be reproduced quickly if the infection comes back. [2]

Now that we have the gist of how the immune system works, here are some ways to elevate your body's ability to battle infection.

1. Starting with the basics… wash your hands

The easiest way to try to avoid infections is practising good sanitation and hygiene. Washing your hands with soap and water for at least 20 seconds, especially before and after eating, is a crucial step to staying healthy. It is recommended to try to avoid touching your face and to remember to disinfect objects such as phones, keys, and wallets often. [3]

2. Wholefood fuel

After your hands are nice and clean, what you eat plays a major role in the strength of your body’s defence. Food is the fuel to supercharge these disease fighting cells. It is essential our cellular warriors are getting consistent and proper nutrition to perform their best. Preventive measures for wellness include choosing whole, unprocessed foods. Fruits, vegetables, nuts, seeds, and legumes are rich in vitamins and nutritionally dense. Alternatively, extracts and supplements will also assist. [4]

Vitamin C

Vitamin C is especially well known for its immune boosting properties but is most readily usable for the body in wholefood sources such as oranges, kiwi fruit, sweet potatoes, and broccoli. It can also easily be supplemented and is available in all Savvy products. [5]

Antioxidants

Antioxidants, found in foods such as green tea, berries, herbs, coffee, dark leafy greens and almonds, eliminate free radicals in the body that can cause inflammation when built up to high levels in the body. [6]

Fibre

Whole plant foods also contain lots of fibre that feed the gut microbiome of healthy bacteria that protect against digestive pathogens. [7]

3. Fermented foods and Probiotics

Some bacteria are actually good to ingest for your health. These beneficial bacterias are called probiotics and are abundant in fermented foods such as yogurt, sauerkraut, kefir, and kombucha. Having a flourishing bacterial microbiome can help strengthen gut lining to prevent any unwanted material from entering the digestive track and studies have proved that regular consumption of probiotics reduce risk of as well as help you recover faster from viruses. [8]

4. Hydration

Drinking water does not directly boost our immune system but it is a major factor in overall health. Up to 60% of the human body is water making it an essential nutrient in every cell. [9] Water serves a vital purpose in many functions that keep us going day in and day out including, temperature regulation, flushing waste, metabolism of food to energy, and as the building blocks to all our tissues, organs, blood and well… everything! Dehydration can cause a lack of headaches, poor levels of performance, poor mood, slow digestion and light-headedness. Medical professionals recommend adults around 2-3 litres a day as a healthy guideline to adequate hydration. [10]

Courtesy of USGS.

5. Exercise regularly

Regular and moderate exercise can actually reduce inflammation and stimulate healthy turnover of immune cells. It promotes good circulation through our cardiovascular system which allows immune cells to move through the body efficiently. Some activities to try could be walking, biking, swimming and light jogging. Just make sure not to overdo it, with far too much exercise, because that could cause reverse and suppressing effects on your immune system. Interestingly, athletes are oft at risk of immunity issues because of the amount of constant physical exercise they do. [11]

6.Sleep

Sleep needs to be a priority. Sleep and immunity are closely tied. Yes, we all have those late nights working, essays to finish, deadlines to meet but it is so important to try to get our daily 6-9 hours recommended by the CDC. [12]

No function in our body can function optimally without proper rest, especially our immune system. Inadequate sleep is directly linked to higher susceptibility to sickness. In fact, inadequate or poor quality sleep is linked to a higher susceptibility to sickness.

In a study in 164 healthy adults, those who slept fewer than 6 hours each night were more likely to catch a cold than those who slept 6 hours or more each night.[13] In other words, one of the most important actions you can take in fighting illness is simply to do nothing at all and go to bed!

7. Minimise stress Hardly a surprise that stress is on the list - we actually need stress in little amounts, but too much of it is so harmful! Keeping stress low is easier said than done but mental and emotional stress causes physical stress on the body. It causes inflammation in the body and imbalances in the function of immune cells. [14] Stress and anxiety cause an overproduction of the hormone called cortisol. Extended periods of time with elevated levels of cortisol lowers your ability to fight off infection. High cortisol can also negatively affect your quality of sleep leading to a downward spiral of the immune system. Some habits to try to incorporate in your daily routine to manage stress might include yoga, journaling or meditation. Medical studies have shown that even as little as 5 minutes of meditation a day can make a big difference. [15]

Even with your supplements, oranges, journaling, Savvy, 3 litres of water, broccoli, meditation and proper slumber, you still might get sick! Many times, illnesses are out of our “well washed” hands, but what we can do is commit to some of these preventative practises as best we can to boost our immunity and make health a priority.

[savvybrainboost]

Caffeine and L-Theanine Effects on Mental Performance

L-Theanine and Caffeine are the perfect nootropic combination for mental performance.

Most people are well aware of caffeine's energising effects, however, when you add some L-Theanine, the combination has amazing benefits. The product is greater than the sum of its parts. They are synergistic and enhance each other's best qualities and reduce the risk of unwanted side effects. The ultimate marriage if you will. This remarkable combination is a staple for anyone who has been involved in nootropics or neurohacking, but for those who haven't heard of it before - get ready for a game changer!

It is one of the most well-known "nootropic stacks" and is a combination of caffeine with L-theanine, usually at a ratio of 1:2 respectively. The latter ingredient is a psychoactive amino acid found in tea, which can negate the side effects of caffeine (such as heart rate, blood pressure, etc) while increasing the positive aspects of focus and concentration.

Essentially you get rid of caffeine's jittery side effects while sustaining the stimulant's boosts on focus and energy. So you enjoy more of a calm, controlled energised mental state!

For those sensitive to caffeine, this is great news.

And for those who are simply tired of caffeine’s crap (but still absolutely love the stuff), this is the ultimate combo. Before we explore the combination, we might start by discussing both of the individual ingredients.

What is caffeine?

Most of us are very familiar with caffeine. It's what provides the energy boost in your cup of coffee! Caffeine is the most widely used substance on the planet, ninety percent of the world’s population consumes caffeine in some form. It is one of the most researched nootropics in how it affects the human body as well.

Caffeine is found in a very wide variety of everyday foods and even medications, such as chocolate, tea, lollies, energy drinks, sport supplements, soft drinks and even pain killers.

Caffeine content in coffee tea and food

Source: Food Standards Australia New Zealand

The most common way people have caffeine is by drinking coffee. In fact, in 2018/2019, around 9.92 billion kilograms of coffee was consumed worldwide!

Caffeine is consumed around the world for its beneficial effects on energy, physical and mental performance, alertness, and mood. Many people praise its ability to keep them awake and focused on their tasks. Additionally, most of its side effects tend to decrease with prolonged consumption.

Caffeine works by stimulating the brain and central nervous system, helping you to remain alert and to prevent feelings of fatigue. In a more scientific way, caffeine blocks the effects of adenosine in the brain, which is the neurotransmitter that relaxes the brain and makes you feel tired.

Normally, adenosine levels build up over the day, making you increasingly tired and wanting a rest. As well as blocking adenosine receptors, it also increases adrenaline levels by increasing the activity of the neurotransmitters dopamine and norepinephrine.

This combination further stimulates the brain and promotes a state of arousal, alertness and focus. Because it affects your brain, caffeine is often referred to as a psychoactive drug. In this way, caffeine is more of a brain-stimulating drug than a brain-nourishing nootropic.

Is Caffeine a nootropic?

No - not by itself. It does have nootropic qualities when paired with other nootropics. Though some people often describe stimulants as “nootropic” they don’t actually qualify as nootropics, and this is based on the standards of the doctor that invented the concept of nootropics: Dr. Corneliu E. Giurgea.

Caffeine is classed as a stimulant, and therefore it is not a nootropic.

Caffeine can increase your focus

Many of us drink coffee to remain awake and alert as we go to work, watch the kids, prepare for a presentation, study or do physical exercise. A lot of us know that caffeine can offer short-term stimulating benefits that can assist with concentration and keep you from losing your motivation and drive throughout the day.

The benefits of caffeine consumption aren't just limited to mental performance either, there are many studies that show the benefits to physical performance.

Caffeine can boost your memory

On top of helping out with enhanced focus and concentration, caffeine also helps with improving memory. Caffeine has been found to increase learning ability as well, and improve recall 24 hours afterwards. While contributing to long-term memory, it may also improve your working memory (the part of short-term memory which is integral for reasoning, decision making and behaviour.

...but what if you could enhance that cup even more so you can enjoy a lot more mental performance??

Enter L-theanine...

What is L-Theanine?

L-theanine (N-ethyl-L-glutamine) or theanine is is a cognitive enhancing amino acid commonly found in Camellia sinensis (green tea) leaves.

As one of the key bio-active ingredient in green tea, L-theanine is responsible for the calming (but not drowsy) effects that comes with sipping on a cup of tea.

Research indicates that L-theanine promotes relaxation without drowsiness. Promoting a feeling best described as “Zenergy” (being calm, attentive and energised) whereby there is a sensation of energy with control - so you are focused with mental clarity.

L-theanine is anxiolytic, meaning it helps combat anxiety. It helps relax the mind and sharpen focus by reducing anxiety. However, it’s most significant benefit is it’s ability to reduce mental fatigue and stress.

Benefits of L-theanine:

Anxiety and stress relief

L-theanine can help to promote the alpha brainwave frequency (8-14 Hz), which is an electric neural state often associated with calm, creative thinking. This is best described as a sort of “flow” state, when you are “in the zone,” and you feel relaxed, creative and alert.[5] In fact, L-theanine can actually make you feel more alert despite its calming properties. L-theanine helps your brain to generate strong, consistent alpha waves and improve your overall mental health.

When paired with caffeine, L-theanine’s anxiolytic effects sustain the focus and energy benefits of caffeine while mitigating the jittery side effects that come with taking caffeine alone.

Improved Cognitive Function and better mood

L-theanine can help to sharpen your focus and generally improve your mental performance. It is the perfect nootropic for work as it gives you clear focus and concentration when performing lengthy and repetitive tasks without losing drive - such as when you're at work or studying. [9] Many studies have found it helps people to feel more alert and less tired, as well as an improved sense of wellbeing through a boosted mood. [10] [11]

Better immunity and health benefits

L-theanine may support the body in fighting off illness and boost your body's immune system. Several studies have suggested that taking L-theane could improve your immunity, which means you're far less likely to get sick. It can help to support the immune system by decreasing the incidence of respiratory infections.

Other research has found supplemention with l-theanine may beneficially improve immune health status in athletes as well, who are particularly susceptible to infection due to all of their strenuous training. It also has potential anti-inflammatory effects to fight illness.

The benefits of caffeine + L-Theanine

I know what you're thinking!

If caffeine stimulates energy and L-theanine promotes calm, wouldn’t these two ingredients work against each other?

The answer is quite the opposite!

While both ingredients offer a lot by themselves, the synergistic effect of caffeine's stimulatory properties and the calming action of l-theanine helps to bring out the best of both ingredients while cancelling out common adverse side effects.

This winning combination isn't mainstream (yet) which is a shame as it offers potentially limitless benefits for those looking to boost their energy without dealing with the jitters, anxiety or restlessness from coffee alone.

To get the most out of this combination, research suggests a theanine-to-caffeine ratio of 2:1 - which means if your coffee gives you 100mg of caffeine, you want to add 200mg of theanine to it. Savvy coffee has already done this for you, which makes it easier, as otherwise you're guesstimating how much caffeine is really in your coffee!

How come they are such a great combination?

Most of caffeine's negative effects are reduced by L-Theanine, but why?

Caffeine's unwanted effects primarily stem from that fact that it is a "vasoconstrictor", which means that it will temporarily make your blood vessels smaller. As there is less room to flow, your blood pressure with increase, which causes your heart to beat faster and your body temperature to rise. For most people, this releases cortisol, and the symptoms of stress or anxiety often follow, as well as a dose of jitters and restlessness.

By combining L-Theanine, you not only take the edge off the caffeine hit, but you helps to reduce the stress and negative effects of the coffee. It does this by combating the vasoconstrictive properties of caffeine, allowing your blood to flow as normal, and preventing your body from stressing.

The stacked ingredients also help to reduce your risk of experiencing common negative side effects. You’re far less likely to get a headache or anxiety, in part thanks to l-theanine cancelling out the vasoconstriction and raised blood pressure caused by caffeine intake. But also, because L-theanine helps to prevent the all-too-familiar caffeine crash, which tends to happen when the energising effects of your last cup of coffee wear off. You’ll be able to maintain focus throughout the day without succumbing to exhaustion and jitters.

The benefits of the winning combination

Most people use the two ingredients together to improve mental performance in the workplace, playing sport or gaming, at home, or while studying. The combination helps people to improve thinking speed, reaction time, performance in multitasking, improvements in memory and reduced susceptibility to distractions.

By enhancing your creativity, concentration and ability to perform on cognitively demanding tasks without losing alertness or mental accuracy - the combination is often loved by esport gamers and hard workers everywhere!

While the benefits of caffeine and l-theanine are undoubtedly brilliant you don't need to stop there! You can add other nootropics to this "stack" and further improve your mental performance! The caffeine-theanine combination is a great foundation for your daily nootropic routine, but there are other nootropics that can work together with this combination to give you an even better overall effect.

By adding more nootropics that are synergistic, you can make your coffee even smarter again to enhance your mental performance even more!

[savvybrainboost]

How to Manage Stress - 10 Science Proven Tips

Deadlines are all over your calendar, your job is uncertain, your car isn’t working, your best friend is having a meltdown and, oh, you’re out of toilet paper. Meanwhile your heart’s racing, your ears are ringing, and you can’t concentrate.

Hello, stress!

Before you reach for a comforting chocolate bar or drink that fourth latte, there's a few things you can try to help you cope with the pressure.

Effective stress management techniques can offset the negative effects of stress in your life. There are many things you can try, and here are 10 of the best proven, fast, and reliable stress remedies. See which of them would fall into your life and be something you would try.

Before we get into it, remember you can’t avoid all stress.

Some stress is actually a good thing, according to researchers at Berkeley University. It can temporarily boost motivation, concentration and increase your mental and physical resilience.

“Some amounts of stress are good to push you just to the level of optimal alertness, behavioral [sic] and cognitive performance.”

- Daniela Kaufer, associate professor of integrative biology at the University of California, Berkeley. (1)

However, too much stress can leave you feeling overwhelmed, anxious, forgetful and exhausted. Stress can make you unhappy, increasing your risk for anxiety and depression. It can even make you sick. (2)

90% of all doctor visits are stress-related (3)

Please enjoy the top stress management techniques that not only give immediate benefit, but also are so effective that making them a habit can reduce your stress levels permanently. See which ones work best for you.

1. BREATHE TO RELAX. SPECIFICALLY, DIAPHRAGMATIC BREATHING

You have probably heard that deep breathing is relaxing. But, quickly recovering from stress has more to do with your breathing rate (how many breaths you take each minute) than with how deeply you breathe.

A good approach is to slow your breathing pace for 3 minutes any time you feel stressed. An easy starting point is 6 breaths per minute.  This means breathing in for 5 seconds and breathing out for 5 seconds for about 5 minutes.

To really improve your breathing however, you need to be diaphragmatically breathing.

If you’ve ever watched a baby or a pet sleeping, you’ll notice that their stomach rises and falls more than their chest when they breathe. This is diaphragmatic breathing —and it is the way we are meant to breathe, but few of us do.

Diaphragmatic breathing is one of the simplest yet most important stress management techniques you can master.

Diaphragmatic Breathing Exercise

What to do: Sit comfortably or lie down.

Place one hand on your chest and the other on your stomach.

Slowly inhale through your nose, concentrating on expanding your stomach.

TIP: Try to not force your stomach outward by clenching your abdominal muscles.

2. SMILE YOUR WAY TO LESS STRESS

Smile more often. The simple act of smiling (even when you don’t feel like it) can impact your ability to deal with stressful situations. A study called “Grin And Bear it”(4) shows that “positive facial expressions” can help improve from stress faster. There may have been some truth to the old adage 'smile - and the world smiles with you'. The study found that smiling through stressful times helps you feel much better and has positive benefits for body and mind:

“These findings show that there are both physiological and psychological benefits from maintaining positive facial expressions during stress”

Smiling faces in the world around us also helps with stress and lifts our mood.

3. EXPRESSING GRATITUDE TO FEEL BETTER

Expressing gratitude creates a surge of feel-good brain chemicals that will make you feel happier and more relaxed. Feeling and expressing gratitude reduces stress and increases emotional resilience. (5)

A great way to express gratitude is to journal it. At Savvy, we try and start and end our day by writing down 10 things we are grateful for. However, even better is to share things with people directly. You can thank a friend by phone, text, email, or put pen to paper (gasp!) and write a thank-you note.

4. OVERCOME STRESS WITH SOOTHING SOUNDS

All the sounds in your office, study, library or environment (including background sound) have a part to play in how you feel. Some sounds can create stress while others can reduce it. Certain sounds will raise blood pressure, and cause a basic stress-response – for example, cars beeping, loud mechanical sounds, running feet, yelling (and the list goes on). While other sounds can help with stress, and can really make you feel more “balanced and in control” – we mean sounds like classical music, smooth jazz, the sounds of nature (the surf, rain, forest sounds). (6)

Soothing sounds and relaxing music have a special link to our emotions, and research has found that it can be an effective stress management tool. (7)

Research has found that listening to music seems to be able to change brain functioning to the same extent as medication. (8)

5. STRESS ANTIDOTES - HELPING PEOPLE & HUGGING

Helping others and caring for them is one of the best antidotes to stress. Especially HUGS!

One of the best ways of describing this is through “tend and befriend” behaviours.(9) These are behaviours such as helping out a friend, tending to the needs of children, and being affectionate with a loved one. A particularly good “tend and befriend” behaviour is hugging.

Studies indicate hugs can do a body good by reducing stress, lowering blood pressure, and improving attitude.(10) Regular hugging can also help adults – particularly women – decreasing heart rate and levels of cortisol (the “stress hormone”) linked to depression and immune issues. (11)

Interestingly, frequently hugging a loved one also helped reduce the symptoms of the common cold when people were exposed to the cold virus. (although please be cautious about spreading the cold.)

6. TAKE TIME OUT AND TRY TO MEDIATE

Meditation is one of the best and most popular stress reducing techniques. It is one of the most studied stress reducing techniques as well! (12)

Meditation makes you more resilient to stress by altering the number of neurons in your amygdala, which is an area of your brain responsible for fear, anxiety and stress. (13) (14) A 2018 research article on cognitive neuroscience confirms the benefits of meditation (15) :

Even a few minutes of meditation can have huge benefits for your ability to focus & get things done.

Getting started is pretty easy with two or three minutes and try it out every day! Set yourself a daily reminder to do it in the morning, or at lunch, or in the evening so you don’t forget. Each week, try and increase the amount of time until you are doing around 5 to 10 minutes. My personal sweet spot is just under ten minutes. (Some people may wish to go to 20 or even 30 minutes)

There are many different meditation techniques, and you may already have a favourite – but if not, we can run through a popular technique together.

Set a timer for X minutes (for me it’s usually 9 minutes)This can be 3 minutes, 5 minutes or whatever you like! Something is always better than nothing

Find a comfortable seat, or lay downYou can do this anytime, anywhere -on the bus, at your desk, on the couch etc.

Close your eyes, rest your hands on your lap or desk and be comfortableI like to shake my body out quickly before getting comfortable

Focus on one simple thing – your breathingThe idea is to focus your attention on one thing and keep bringing your attention back to it when your mind wanders. Don’t count your breaths, or hold it, don’t breathe any faster or slower, simply just observe it. I sometimes think “good in” as I inhale, and “bad out” as I exhale. If you observe your breath for a few breaths, your thoughts will melt away, and you will experience a stillness and balance. When your timer goes off, open your eyes and you’ll notice yourself feeling so much more at peace

Otherwise, there are online applications that have a guide to help you through such as Calm, Headspace and Brain.FM.

7. LOWER STRESS WITH ADAPTOGENS

Adaptogenic herbs or “adaptogens” are a class of herbs that have been used for centuries to help the body “adapt” to stress. Adaptogens are nature’s way of helping us adapt and recover from many different causes of stress (e.g emotional stress, social stress, physical stress).

Adaptogens can combat fatigue, enhance mental performance, ease depression and anxiety, and help you to feel better and be perform at your best. (16)

When we are under stress, our bodies go through what’s called General Adaptation Syndrome (GAS). This is a three-stage process: alarm, resistance and exhaustion. Adaptogens help us to remain in stage 2 (resistance) for longer and helps to ward off exhaustion.

Taking adaptogens might give you the extra strength and resilience to deal with the stress better and avoid feeling run down or fatigued.

Some amazing adaptogens include Ashwagandha (withania somnifera), Rhodiola (rhodiola rosea) and Asian ginseng (panax ginseng). These are all available in Savvy products!

8. GUIDED IMAGERY TO VISUALISE YOURSELF CALMER

Guided imagery is a great technique that uses your power of visualisation to improve performance and achieve goals. It is most commonly used for stress reduction, anxiety, changing behaviours, increasing confidence, achieving outcomes and healing. (17) (18)

With guided imagery, you utilise all of your sense – vision, sound, taste, smell and touch – to build images I your mind that your body feels are as real as external events.

It’s much like when you have a food craving, and then you think about the food, and you notice your mouth watering from the memory. Because your mind and body are connecting over an image in your head that has stimulated your sense. You can replicate a similar effect for stress management!

An example on how to try out guided imagery

Set a timer for a whatever amount of time you have availableThis can be 3 minutes, 5 minutes or whatever you like! Something is always better than nothing (research shows that less than 10 minutes produces many benefits)

Find a comfortable seat, or lay downYou can do this anytime, anywhere -on the bus, at your desk, on the couch etc.

Close your eyes, get comfortableI like to shake my body out quickly before getting comfortable

Many people like to start practising by re-constructing a pleasant memory: how you felt, the smells, the temperature, the sights.Think about each sense, the sights, the sounds, the smells, what you can feel, and the tastes For example, for me it might be laying down at Balmoral Beach, laying on my white and red striped towel, with a pillow of sand for my head, and my feet are playing in the warm sand. I can feel the grains of sand between my toes, and I am so relaxed, comfortable with my eyes closed enjoying the heat of the sun on my face, my salty skin is warm in the sun. The waves are gently crashing on the shore, the playful sound of children laughing in the distance; I am so happy and content in the moment; I can feel my chest and stomach rise and fall as I breathe… and so on. Let your imagination take hold again, just like it did when you were younger. Open your eyes and notice how you feel right now. The idea is to continue remembering the image and then let your imagination take control, you can imagine yourself going home to your new car, or going out surfing, paddle boarding, or creating an amazing sandcastle. Perhaps you were relaxing before your big public speaking gig, or presentation at work. The ideas is that if you can see it, and you can feel it, you can become it.

9. TRY YOGA TO UNWIND

Any kind of physical exercise will reduce stress, but yoga is particularly good at it! A study from 2017 found that yoga can improve the brain’s executive functions (goal orientate behaviour, motivation and emotional responses) and mood. (19)

Yoga can even help school children! A 2017 study found that practising yoga at the beginning of the school day for 8 weeks improved the child’s wellbeing and emotional health. (20)

Yoga helps to slow your breathing, your heart rate, blood pressure and stress. (21) A one-hour session of yoga can increase GABA, your relaxing brain chemical, by 27%. (22) GABA can help to relieve anxiety, stress and improve your mood.

Yoga can also help adults to improve their mental flexibility, task switching (multi-tasking) and memory. (23)

You can practise yoga at home, and at Savvy, we often use Youtube videos to run us through a routine for 30 to 60 minutes.

Alternatively, try yoga with a group, especially when trying yoga for the first time, join a class for beginners under the direction of a qualified instructor to avoid injuries.

10. CREATE YOUR NEW MOOD WITH CREATIVE ACTIVITIES

You probably already have your own favourite strategy to unwind and relax!

I am not talking about your favourite show on Netflix!

I mean doing something creative that gets you in the zone and makes time just fade away.

Hobbies provide a slice of work-free and responsibility-free time in your busy schedule.

Maybe it’s painting, drawing or sculpting, or listening to music, playing music or dancing. Maybe it’s knitting, writing, journaling, cooking, woodworking, arts and crafts, gardening or cleaning around the house. All of these activities can enhance your wellbeing and reduce stress. (24) (25)

Adult colouring books have made a big comeback and can significantly reduce stress and make you feel better! (26)

Curling up with a good book for just six minutes can help to reduce stress by 68% according to a study from the University of Sussex, UK.

Spending time with your furry friends can help you lower your stress! Simply by being in the same room as a pet can reduce stress. Interestingly, fish are one of the most popular stress-reducing pets. (27) If you don’t have a pet and are feeling stressed, try watching online videos of animals. In one study watching cat videos lowered stress and increased feelings of happiness. (28)

The idea here is that we all have our current strategies to combat stress and we should recognise when we need to do it. If you have had a stressful week, it is worth having a nature walk on the weekend, or an early morning surf on Saturday, or baking a cake, creating an artwork, or learning a new song.

It’s the little and creative things that leave us feeling with a happy sense of achievement!

We hope you have learned some new strategies to manage stress! Or maybe we have simply reinforced habits you already have and given it new meaning! Either way, remember that stress can always be managed and you can always use these strategies to feel better.

[savvybrainboost]

How to be Productive While Working From Home

The productivity guide for the every day worker. What to do, and what not to do in order to maximise efficiency in your work and life!

Helpful hints for those trying to remain productive while working from home.

Despite spending hours and hours in the office or on the computer - are you really being productive and using your time well? It’s safe to say most all of us can all plead guilty of texting friends while writing essays or using the classic excuse of “I’ll do it tomorrow” every day until the deadline.

At Savvy, we made a list of “Do’s and Don’ts” to maximise efficiency in your work and life!

Things to do to be more productive:

Make a To Do list

Conclude each day with a to-do list of goals for the next day. Note where you left off and where to pick up your day tomorrow. It can be helpful to prioritise tasks of urgency or delegate to time frames of completing in the morning, afternoon or night time.

Learn where you work best

Do you need a private space where it’s quiet? Do you need a bustling, energetic café? Do you need the pressure from the eyes of other co-workers? Does music focus or distract you?

Find where you feel the most productive with minimal distractions.

Create phone boundaries

Smart phones do offer so many useful work applications with calendars, emails on the go, setting reminders, etc. but we all know have so many tempting distractions of constant notifications from Instagram, Snapchats and texts. Set specific times to allow yourself to check your phone and email and outside that, turn it on airplane mode and no touching!

DO incorporate regular mental rests

Your brain is a muscle too and needs breaks from hard work to decompress! You’re not a machine and your work is still going to be there even if you have a five minute break. Breaks are important to give yourself a chance to regroup and help you to be productive for longer.

Try incorporating short walks outside or even a short 5-minute meditation! You will be surprised how ready you are to be productive again after a short break!

Learn to say no

When there is too much on your plate, you can become physically and mentally fatigued. To improve concentration and quality of work try to take one task at a time to put your full focus into for maximum efficiency. Multitasking is the enemy of being productive.

Try to work near natural light

Studies show that natural sunlight can improve mood, sleep and therefore overall productivity and wellbeing.

Incorporate a “power hour” or “Pomodoro technique”

This is your moment! This is the time that you strap yourself into your chair and do what needs to get done. You do not let distractions, your phone, calls, negative self-talk, unnecessary breaks, refilling coffee, checking the internet, unproductive time on social media, or anything not directly related to the task.

You simply set an alarm for 25 minutes (or 50 if you’re feeling productive) and then when the alarm goes off, take a break for 20% of the time you worked for (5 minutes or 10minutes respectively).

This sounds easy until you try to do it. You will be amazed at how many things pop into your mind during your power hour.

Try out some of the above techniques, or if you want to be productive all day long - try and do everything on the list!

DON’T skip important sleep time or eat unhealthy snacks - Even though you think you’re getting more work time in, if you’re not healthy, you’re not performing at your peak. Make sure you are fueling your brain with the healthy nutrients it needs to function optimally and getting sufficient rest to recharge. Unhealthy snacks can actually harm your ability to focus and be productive. Try to reach for products that will boost productivity. Savvy products are packed with premium ingredients that help improve mental performance, energy and focus while assisting in combating the hurdles of fatigue, anxiety and stress.

DON’T be a perfectionist - Waiting to start a task until you think everything is perfect can prolong some tasks much longer than necessary. Sometimes you just have to get your foot in the door and get something flowing!

DON’T be hasty - Try not to send work in a late-night crunch. It’s a good idea to reread and reassesses work again with fresh eyes the next day.

DON’T let the papers stack up - Don’t let your work space get too cluttered and messy. Confusion and disorder on the desk can cause confusion and disorder in the mind. Keep a clear desk for clear thoughts!

DON’T try to multitask - Multitasking is a “skill” many people pride themselves on however the truth of the matter is, the human brain is not capable of focusing on more than one thing at a time. Multitasking is not an ability of doing multiple things simultaneously, it requires a rapid flipping back and forth between separate tasks that actually slows us down. It often reduces creativity and increases mistakes.

And for an extra boost in your daily productivity, try upgrading your morning coffee with Savvy Mental Performance Coffee.