Institute of Health

  Give your eyes a break.   You can reduce your risk of myopia – or avoid making it worse – by not staring for too long at an object at close range. The important factor is distance. You should look up regularly so that your gaze can wander into the distance, preferably out your window to look at objects that are far away. Follow the 20-20-20 rule. Every 20 minutes or so, stop what you’re doing and focus on something 20 feet away for 20 seconds. This is especially important if you’re reading or looking at your phone or computer. Know when to wear sunglasses:   I reserve wearing sunglasses for high-intensity sun activities like snow skiing and water sports. Snow and water can magnify sunlight and increase the risk of damage. I also use them when I’m out in intense sunlight for extended hours.   It’s important to choose the right kind of sunglasses. Look for a pair with “99-100% UV absorption.” Or look for “UV 400.” This means they block all UVA and UVB rays. “Polarized” glasses help red

  The umbrella goal   (till the end of your life): enjoy life more. Long-term sub-goal   (1+ years): be as healthy as possible - indicated by indicators such as body composition, energy levels, happiness, etc.   Medium-term sub-goal   (3-12 months): solidify new lifestyle and routines, indicated by hours physically active per week; hours slept on average every day, changes in body composition, and laboratory markers.  Short-term sub-goals   (up to 3 months): start and learn new habits, create routines and systems, get a coach to stay accountable (Mark Bryce is not bad!), and start a new nutrition plan. Indicators: calories & macronutrients per day; physical condition, weight circumference, photos etc.  

It acts as a powerful anti-inflammatory.   You’ve heard me say it for years. Chronic inflammation that creeps up on you over the years is the underlying cause of many of today’s most devasting conditions, including Alzheimer’s, heart disease, DNA damage, and cancer. But nutmeg is rich in active anti-inflammatory compounds called monoterpenes, including sabinene, terpineol, and pinene, that inhibit inflammation in the body. 1 Helps with chronic pain.   Nutmeg also contains potent essential oils like myristicin, elemicin, eugenol, and safrole which relieve the inflammation that causes joint pain and swelling. 2 Improves memory and cognition.   In a 2014 study, researchers determined that giving animals nutmeg helped “significantly improve memory boosting and memory regaining effects.” Let me explain... Our brains produce a compound called acetylcholine which is vital to memory. Patients with cognitive problems, including dementia, produce an enzyme called acetylcholinesterase that breaks

Here are 5 ways to get better sleep & wake up with energy. (These work for me Amazingly) Get rid of all phones, computers and other digital devices 45 minutes before bed. When you look at a digital screen your eyes associate this with ‘‘day time’ which naturally wakes your brain and body up. I have found with myself and most of my clients, reading, foam rolling & stretching, meditating, visualising or something else relaxing will allow you to have a better sleep, get to sleep faster & therefore wake up feeling refreshed. Wake up at the same time every single day. This has been the biggest game changer when it comes to energy levels. Your body is a clock and you can train your body to wake up at whatever time you want naturally. Wake up Mon-Sun the same time daily and you will wake up with so much more energy!! Eat enough food but not too much food. If you try to eat at least 90 minutes before bed, it will give time for your body time to digest your food. When eating, listen

  How to Fix Your Sleep Schedule In 5 Simple Steps   How many times have you set your alarm for 6 am to squeeze in that morning workout you promised yourself the night before, only to hit the snooze button and wake up 3 hours later to follow up with a disastrous energy crash? Well, in fact, many people can relate to this. But what is it that actually affects our waketime energy, and how can we optimise this? Let's have a look at the 5 most important factors! Breakfast What you eat for breakfast can have a big impact on your energy levels for the rest of the day.   Sugar-rich breakfast foods may give you a quick burst of energy, but it won't last long before you're feeling sluggish again.   What comes up, must come down. Here's what it would look like if you have a simple carb (fast-release energy) vs complex carb (slow-release energy) bodybuilding.com/carbenergy Protein-rich foods, on the other hand, can help to keep you feeling full and energised for hours.   So if you