Let's Get Musical! Avoid Burnout


 

This is our curated newsletter to

Connect - 🎵-, Inspire - 💕- and Feel Awesome -🧘🏽‍♀️-

without taking too much of your screen time.

Let's Get Musical!

 

🧘🏽‍♀️ Is vinegar good to lower blood sugar?

  • Cooking with vinegar has shown to add certain health benefits due to its acetic acid content.

  • Research shows that acetic acid helps lower blood sugar levels in people with type 2 diabetes.

  • There is no evidence that variations of vinegars such as balsamic or apple cider vinegar are different or better than plain vinegar.

  • A japanese study where volunteers lost weight due to vinegar intake, showed that those few pounds dropped were immediately regained.

  • Supplementation of acetic acid is not advised because more research is needed on dosage and effectiveness.

  • Consuming undiluted vinegar or vinegar shots may cause inflammation in the stomach, and triggers nausea and acid reflux.



🧘🏽‍♀️ Water alternatives for hydration


Nothing replaces water when it comes to staying hydrated, but in times of excessive heat and physical activity performed at a scale greater than the individual's regular routine, there are other sources of fluid that complement water intake.


About 20% of our fluid intake comes from food. Humans need approximately 30 ml of water per kg of bodyweight per day. If you struggle to drink so much liquid, consider foods with high water content such:

  • Lettuce

  • Cucumber

  • Cottage Cheese

  • Roasted chicken

  • Canned tuna

  • tomatoes

Considering fluid absorption is affected by amount of liquid ingested, electrolyte, carbohydrate content and its diuretic effect, some beverages are more effective than plain water during strenuous exercise and extreme heat. For example, skimmed milk and Diet Cola have a more effective hydration index post-exercise than water.


🧘🏽‍♀️ Resilience

What does resilience really mean? Can you learn resilience? Why some people seem stronger than others?


Resilience, when first used in physiques it referred to a body’s ability to absorb an impact.


Studies made on rats affirm that resilience is not a trait, but it is a skill that can be learned through exposure to external stressors.


How to be more resilient?

The writer of the book Resilience, Boris Cyrulnik says that when something is really uncomfortable and hurtful, it's best to express it through music, poetry, storytelling, or any kind of art. In fact, either making or experiencing art develops neuroplasticity, which is the ability of our brains to create new neurons (neurogenesis), and recover from trauma.


A study made by neuroscientist Eric Nestler, suggests that susceptibility to stress, is a failure of brain plasticity.


Lockdowns and working from home may diminish our brain's fitness because we are not commuting as much as before. Driving or taking public transportation forces us to remember and pay attention to exits and turns. After a year working from home our days may start looking alike, and we are probably not exposed to new smells, new experiences and other people.


In order to maintain your brain fit to resilience, you may try different activities such as:

  • Learning words in different languages

  • Cooking with new spices

  • Trying new vegetables and fruits

  • Learning a dance routine

  • Going for a walk without your phone

  • Going to a museum or gallery

  • Exercising

  • Meditating


At the same time, excess of stress impairs the parts of the brain that allow such plasticity.


So in conclusion, next time you feel stress, get up and dance.


💕 Avoid burnout

The ongoing Summer Olympic Games 2020 have shown that mental health can affect our capabilities as much as any other physical disease. Studies show that chronic stress can impair cognitive abilities. While most of us are not athletes, Musical Sport's philosophy is that life is a sport we like to play with music; therefore we have identified strategies that help us avoid burnout and stay in the game.


Pick your plot

Identify your strengths and weaknesses. You are certainly better at doing certain things than others; ask for help to cover up other areas that others do better than you.

Ask yourself: What do I bring to the table?


Take a chance

A psychologist from Stanford University examined the differences between a growing mindset and a fixed mindset. Those with fixed mindset have specific concepts, structures and schemes of how things must go and the way they must be; when outcomes are different from those presets, people with fixed mindset are likely to highlight the experience as a failure. On the other hand, people with growing mindset pay attention to what is to be learned from the experience in spite of the outcome.

Ask yourself: What can I learn from this?


Feel the feels

Practice mindfulness. Being able to be present is a trainable skill. For example, maintaining a yoga pose may feel difficult at the beginning but as you continue practicing, it gets easier. Being present means training your brain to be aware of everything that is happening inside of you without judgement or interpretation.

Ask yourself: Am I here now?


Live the life

Taking breaks are imperative to avoid burnouts just like resting is crucial to avoid a physical injuries, but never forget that every experience is a gift you get to live only once.

What stories are you going to tell your kids?






13 views0 comments

Recent Posts

See All