To cultivate a mindset of gratitude:
– Start your day with a power hour. Before looking at devices, make your bed, journal, meditate, and stretch.
– Be aware of your relationships and who you are hanging out with. Once or twice a year, reevaluate those relationships.
– Monitor your self-talk, and be kind to yourself.
Text someone each day. Tell them how grateful you are to have them in your life. It will make their day.
Mindfulness is the practice of being fully present and engaged in the moment, aware of your thoughts, feelings and sensations, without judgment, so that a deeper understanding and connection with yourself and your surroundings can be achieved. It involves full awareness of your body, mind, surroundings and experiences.
Mindfulness can help reduce stress, improve focus, and enhance overall well-being.
Benefits of Mindfulness
– Reduced Stress: Helps manage stress by promoting relaxation and reducing anxiety.
– Improved Focus: Enhances concentration and cognitive function.
– Emotional Regulation: Helps you understand and manage your emotions better.
– Better Relationships: Encourages empathy and improves communication skills.
– Enhanced Well-being: Promotes a sense of peace and contentment.
Studies point to the idea you might be able to reduce the possibility of dementia by avoiding foods that can compromise our gut bacteria and weaken your memory and focus.
It’s important to avoid or cut down on five things “to fight inflammation and promote brain health, sharp thinking and good decision-making.”
Added sugars
Although the brain needs glucose — a form of sugar — to fuel cellular activities, too much could cause memory impairments and reduce the plasticity of the part of the brain that controls memory.
Fried foods
When it comes to brain health, fried foods are a “less is more” dish. These guilty pleasures cause inflammation that can damage the blood vessels that supply the brain with blood. Another study that year found that people who consumed more fried foods were more likely to develop depression in their lifetime.
High-GI carbs
Bread and pasta might not be sweet, but your body processes them much the same way it does sugar. A 2018 study in Spain questioned more than 15,000 people to determine which carbs were linked to depression.
Carbohydrates such as whole grains and foods high in fiber were classified “better quality” and were ranked low on the glycemic index, which measures how fast foods convert to glucose during digestion. The quicker the conversion, the higher its GI ranking.
Alcohol
The British Medical Journal reported that people who drank no alcohol or who consumed more than 14 drinks per week had a higher risk of dementia compared to those who drank alcohol in moderation.
Nitrates
Bacon, sausage and salami contain nitrates, which is used as a preservative and color enhancers in deli slices.
In a March 2020 study, researcher at Johns Hopkins Medical School found nitrates could alter gut bacteria in a way that causes bipolar disorder.
The DeepSeek startup was founded in 2023 by 40-year-old Chinese entrepreneur Liang Wenfeng. The company released its open-source models for download in the United States in early January.
DeepSeek’s latest product, an advanced reasoning model called R1, has been compared favorably to the best products of OpenAI and Meta while appearing to be more efficient, with lower costs to train and develop models and having possibly been made without relying on the most powerful Nvidia AI accelerators that are harder to buy in China because of U.S. export controls.
But, user beware. DeepSeek’s views and outputs are all Communist Party state-approved. That means, according to their AI, there’s no information about the 1989 Tiananmen Square incident, and it won’t tell you about Chinese internment camps, protests in Hong Kong or anything else the oppressive Chinese government doesn’t want you to know.
Also keep in mind, anytime you’re using a digital tool developed in China, assume your personal data is being ,collected, stored and exploited by the Chinese Communist authoritarian government.
Despite the questions remaining about the true cost and process to build DeepSeek’s products, technology companies stock market prices were sent into a panic, and the tech-heavy Nasdaq was on the way to its third-worst day of the last two years.
“The quality of your life is directly related to the quality of your relationships.” – Jim Rohn
Life is about three important relationships, your relationship with God, yourself and others. Life is enriched and defined by your relationships. Resultantly, there are three key personal relationships that shape your life and enrich your existence:
These three relationships, when nurtured, create a balanced and enriched life. It’s like having a strong tripod that supports everything else you do.
For decades, we’ve been told by medical professionals and the healthcare industry that stress is the silent killer, which destroys your health, shortens your lives, and wreaks havoc on y”our minds. And, as a result, doctors and the healthcare profession would prescribe meditation, yoga, and “stress management” techniques to alleviate and manage stress.
But what if they’re all wrong?
Standford University’s top stress expert and researcer, Dr. Kelly McGonigal, exposed healthcare’s biggest secret:
Stress is not what’s damaging your mental and physical health.
A groundbreaking study involving 30,000 Americans revealed something shocking:
People who believed stress was harmful had worse health outcomes than those who didn’t. .Even when experiencing the same levels of stress.
After studying stress for over a decade, Dr. McGonigal made a revolutionary discovery:
Stress isn’t your enemy, and in fact, it’s not hurting you. Stress is actually your body’s way of preparing you for a challenge.
When you’re stressed, your heart pounds and breathing quickens not to hurt you, but to energize you. It helps. you rise to the challenge.
Researchers found that your stress response is nearly identical to moments of joy and courage:
• Increased heart rate = more oxygen to your brain
• Faster breathing = enhanced alertness
• Hormonal surge = improved focus and energy
Dr. McGonigal’s key finding were that it’s all about your mindset regarding stress.
In her studies, she realized when people viewed stress as helpful, their blood vessels stayed relaxeds and their cardiovascular system mirrored the “joy response” instead of the “fear response.”
McGonigal’s research revealed a crucial truth:
Stress isn’t what hurts you. Instead, it’s your BELIEF about stress is what hurts you. When you see it as helpful, it becomes a powerful tool for:
• Enhanced performance
• Improved focus
• Better resilience
The implications are massive, which means you can literally transform your stress response. Dr. McGonigal’s work proves that your body’s stress reaction is trying to help you succeed.
Stress is not your enemy; it’s your ally in achieving peak performance.
McGonigal discovered something game-changing that your emotions aren’t just “feelings.” They’re the control center for how your body handles stress. When you’re in control of your emotions, that racing heart isn’t anxiety. It’s your body rising to meet a challenge.
The goal isn’t to eliminate stress or fight against it. It’s to harness your emotional state so stress becomes your ally.
https://x.com/drinkeub/status/1876339975043879306?s=61&t=8ACS6bcx2PFMgdLuBnL1JQ
Happy retirees often cultivate daily habits that contribute to their overall well-being and satisfaction.
Here are some common practices:
1. Start with a Morning Ritual: Many retirees begin their day with a calming routine, such as enjoying a cup of coffee, meditating, or taking a morning walk. They choose to be happy and grateful. This sets a positive tone for the day.
2. Embrace Routine and Spontaneity: While having a daily routine provides structure, happy retirees also leave room for spontaneous activities. This balance keeps life exciting and fulfilling.
3. Stay Connected with Loved Ones: Maintaining strong social connections is crucial. Regular interactions with family and friends help prevent loneliness and enhance emotional well-being.
4. Keep Learning and Growing: Engaging in lifelong learning, whether through hobbies, new skills, or formal education, keeps the mind sharp and provides a sense of accomplishment.
5. Stay Physically Active: Regular physical activity, such as walking, gardening, or yoga, is essential for maintaining health and vitality. Physical activity should include aerobic exercise, strength training, improving balance and stretching.
6. Practice Gratitude: Many happy retirees make it a habit to count their blessings daily and be grateful for all that they have. This practice of gratitude can significantly boost happiness and contentment. No matter how great or miserable your day, there is always a reason to be grateful.
7. Volunteer or Give Back: Contributing to the community through volunteering or other forms of giving back provides a sense of purpose and fulfillment.
These habits and activities help create a balanced, joyful, and meaningful retirement.
Yoga can support the healing process and help the person experience symptoms with more centeredness and less distress.
Slow movements and deep breathing increase blood flow and warm up muscles, while holding a pose can build strength.
Try it: Tree Pose
Balance on one foot, while holding the other foot to your calf or above the knee (but never on the knee) at a right angle. Try to focus on one spot in front of you, while you balance for one minute.
Yoga is as good as basic stretching for easing pain and improving mobility in people with lower back pain. The American College of Physicians recommends yoga as a first-line treatment for chronic low back pain.
Try it: Cat-Cow Pose
Get on all fours, placing your palms underneath your shoulders and your knees underneath your hips. First, inhale, as you let your stomach drop down toward the floor. Then, exhale, as you draw your navel toward your spine, arching your spine like a cat stretching.
Gentle yoga has been shown to ease some of the discomfort of tender, swollen joints for people with arthritis, according to a Johns Hopkins review of 11 recent studies.
Regular yoga practice may reduce levels of stress and body-wide inflammation, contributing to healthier hearts. Several of the factors contributing to heart disease, including high blood pressure and excess weight, can also be addressed through yoga.
Try it: Downward Dog Pose
Get on all fours, then tuck your toes under and bring your sitting bones up, so that you make a triangle shape. Keep a slight bend in your knees, while lengthening your spine and tailbone.
Research shows that a consistent bedtime yoga routine can help you get in the right mindset and prepare your body to fall asleep and stay asleep.
Try It: Legs-Up-the-Wall Pose
Sit with your left side against a wall, then gently turn right and lift your legs up to rest against the wall, keeping your back on the floor and your sitting bones close to the wall. You can remain in this position for 5 to 15 minutes.
You may feel increased mental and physical energy, a boost in alertness and enthusiasm, and fewer negative feelings after getting into a routine of practicing yoga.
According to the National Institutes of Health, scientific evidence shows that yoga supports stress management, mental health, mindfulness, healthy eating, weight loss and quality sleep.
Try It: Corpse Pose (Savasana)
Lie down with your limbs gently stretched out, away from the body, with your palms facing up. Try to clear your mind while breathing deeply. You can hold this pose for 5 to 15 minutes.
Participating in yoga classes can ease loneliness and provide an environment for group healing and support. Even during one-on-one sessions loneliness is reduced as one is acknowledged as a unique individual, being listened to and participating in the creation of a personalized yoga plan.
The U.S. military, the National Institutes of Health and other large organizations are listening to — and incorporating — scientific validation of yoga’s value in health care.
Numerous studies show yoga’s benefits in arthritis, osteopenia, balance issues, oncology, women’s health, chronic pain and other specialties.
Source: https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-benefits-of-yoga
Common financial tools for saving, investing and building wealth:
The list above is certainly not exhaustive. As you can see, though, different types of accounts work better for different goals. And they can complement each other. For instance, when you get to retirement, it can be beneficial to have a mix of Roth and traditional accounts. This can allow you to strategically withdraw money in a way that minimizes taxes.
Source: https://www.northwesternmutual.com/life-and-money/4-steps-to-building-a-solid-financial-foundation/
The first step to creating a financial plan is to sit down and think about what you really want—your financial goals—both now and in the future.
The best financial plans include:
An emergency fund. Life happens! An emergency fund means you won’t have to worry about how to pay for that leaky roof, new transmission or any other problems that will inevitably creep up when you least expect it.
A plan to manage debt. Debt is a reality for many folks. But if it’s not managed carefully, it can be a drag on your ability to meet your financial goals over time.
Ways to protect your finances. While an emergency fund helps cover short-term expenses when something goes wrong, insurance protects you and your family financially against big risks, like losing the ability to work or the death of a loved one.
A plan to grow your money. Investments like stocks and bonds can help grow your money over time for long-term goals like buying a home, paying for college or saving for retirement. A financial plan will make use of tax-advantaged accounts whenever possible to stretch your dollars even further.
An estate plan. Whether you’re young and starting out or already in retirement, an estate plan is an important part of making sure your wishes are carried out after you’re gone.
A retirement plan. When you get to retirement, a retirement plan will help you tap all the options in your financial plan to reliably generate the income you’ll need to support your lifestyle. These options could include your investments, life insurance and annuities, which pay guaranteed income.
While some plans may focus more on one area than another based on your situation, all these components work together. For instance, having an emergency fund helps you avoid taking on more debt or withdrawing from your investments if you lose your job.
Source: https://www.northwesternmutual.com/life-and-money/what-is-a-financial-plan/?