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How to increase your attention and ability to function through meditation, exercise and sleep

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Whether you are driving with kids screaming within the backseat or trying to read a book at a coffee shop while someone talks loudly on the phone, attention is important to navigating and interacting with the world.

However, attention has a limited capability, which suggests we will only process so many things directly. That is why it’s so essential to have the ability to filter out distractions that will distract you from the duty at hand.

New research highlights the importance of every day meditation, exercise and sleep for improving executive functioning, the element of attention that helps us prioritize what we wish to do and filter out unwanted distractions.

I’m currently conducting doctoral research on the University of Klein Lab at Dalhousie University, which explores all things related to attention. This includes each basic research on how different areas of the brain influence how people interact with the world, and applied research to develop game-like tools that measure kid’s attention. I recently published a review of over 70 studies taking a look at how different elements of lifestyle affect attention.

Executive function

Executive functioning begins while you try to focus in a distracting environment.
(Pixabay/Gerd Altmann)

When we study attention within the laboratory, we break it down into various unique components that serve different purposes. Executive functioning is what kicks in while you’re trying to focus in a distracting environment, comparable to having a conversation while your favorite TV show is playing within the background, or while you’re coping with an impulse, comparable to resisting the temptation to have one other potato chip.

Executive functioning also involves monitoring distracting thoughts, like getting lost in a dream. This is brought on by various different disorders, including: attention deficit/hyperactivity disorder (ADHD) i depression.

My review shows that by implementing every day meditation, consistent exercise, and maintaining healthy sleep habits, you possibly can increase the effectiveness of your executive functioning. So when you want to improve your productivity and reduce impulsivity, chances are you’ll want to consider making these changes to your routine.

Meditation

Woman with closed eyes
Meditation is among the best ways to improve executive functioning.
(Pixels)

Meditation is among the best ways to improve executive functioning. Even after only five days and 20 minutes of meditation day-after-day, an improvement within the efficiency of filtering distracting aspects was observed. There didn’t seem to be a greater meditation technique so long as the major goal was meditation attention control (specializing in something specific). A typical technique used to gain attention control in meditation is to deal with your respiration and try to let go of unwanted thoughts.

Some studies have also checked out yoga, which incorporates meditation-like elements. However, yoga didn’t improve executive functioning as did other techniques whose primary goal was attention control. although yogis improved overall response speed.

It’s unclear how long these improvements in attention last after meditation, however it’s clear that for anyone looking to improve their executive functioning, attention ought to be a part of their every day routine.

Exercises

A man on a treadmill set to start a sprint
People who reported engaging in six hours of physical activity per week had higher executive functioning compared to those that were sedentary.
(Pixels)

The Government of Canada recommends that folks over the age of 18 receive it 150 minutes of exercise per week to stay healthy. It also plays a major role in executive functioning. I examined how various aspects influenced executive functioning, including how often individuals exercised, how intensely they exercised, and what exercises they performed.

People who reported receiving it six hours of physical activity per week showed improved executive functioning compared to sedentary people. Additionally, people participating in a high-intensity sprint program for a two-week period not only did they outperform the control group on measures of executive functioning, but in addition they made fewer errors.

Although standing and treadmill work did produce improvements in other elements of physical health after just 4 days, they didn’t obtain the cognitive boost seen with other moderate-to-high-intensity exercise. This signifies that when you want to improve your cognitive function, you might have to really get your heart rate up.

To sleep

A man sleeps in a bed with a blue and white striped duvet
Less sleep makes people slower to react and more prone to making mistakes.
(Pexels/Andrea Piacquadio)

It can also be essential to consider the quantity of sleep, as people often limit their rest due to work and social responsibilities. Although several studies included within the review found that reduced sleep resulted in poorer executive functioning, the more common result was poorer overall performance. Reduced sleep didn’t affect specific elements of attention in the identical way as meditation and exercise. Instead, it made people slower to react and more prone to making mistakes.

However, many of the sleep studies included on this review focused on keeping people awake for twenty-four hours. This will not be very representative of how most individuals experience reduced sleep. Future research should consider how people’s sleep quality affects their executive functioning. This information is especially essential for people working in situations where lack of attention poses a possible risk, comparable to air traffic controllers or operators of heavy machinery.

There are many elements of our cognition that we’ve got no influence on. Executive functioning capabilities are largely genetically determined. However, this review provides promising evidence that there are changes you possibly can make to your every day routine that may positively impact your concentration.

So when you want an additional edge, start meditating, get your heart rate up and go to bed early!

This article was originally published on : theconversation.com
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Lifestyle

Elaine Welteroth and Jonathan Singletary welcomed their second child

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Elaine Welteroth, Jonathan Singletary, Elaine Welteroth has baby, Black famous mothers, Black mothers, Black maternal health, birthFUND, theGrio.com

Elaine Welteroth has a brand recent bundle of joy!

The 37-year-old media personality and founding father of birthFUND welcomed her second child, a son named SantiGold, together with her husband, musician Jonathan Singletary, in early November.

While Welteroth said People Magazine that she and her growing family are “healthy and happy” – she admitted that she has been affected by sleep problems since welcoming the most recent member of the family.

“I’m not sure my brain is working at full speed,” she told the web site. “I’m sleep-deprived, but I’m fine, I’m fine.”

Recalling the precise day she went into labor, she stated that she just knew it was the day.

“His birth was largely orchestrated by God,” she explained. “I just instinctively said, ‘I’m going to send my kid to school, and when he comes home, he’ll have a little brother.'”

In addition to her general spidey senses, Welteroth had an impulse to be outdoors, so she went to the park.

“The moment I sat down on the grass, I felt the first contraction,” she said. “I assumed, ‘Let’s go, honey.’ “It’s happening.”

Still, there was no immediate sense of urgency for the young mother of two, even stopping to do some Reiki within the park together with her midwife. Shortly thereafter, she returned home for what she described because the “most beautiful” and “peaceful” home birth. SantiGold’s peaceful delivery could also be a part of the inspiration behind his name, which she said means “peace” in Thai.

“I think you’re more confident in the process the second time around,” she noted, adding, “You can trust the method more. The baby was born inside three hours, I could not consider it.

Welteroth, who welcomed her first child, a boy, together with her husband in April 2022, has long touted her second pregnancy as a “redemptive pregnancy.” Its first stage was marked by complications and anxiety. Halfway through, after learning concerning the full scope of the Black mother’s health crisis, she began working with a midwife and decided to have a house birth. She also learned what number of families couldn’t afford the life-saving care of midwives and doulas, which led her to launch the FUND birth fund earlier this yr.

Elaine Welteroth shares her pain story in Advil's 'Believe My Pain' campaign

It was through the organization’s official opening that she learned she was pregnant together with her second child, announcing the primary group of beneficiaries. Now her organization is preparing to reward 41 more families.

“I started with the mantra: ‘We are the ones who have to save ourselves,’” she said. “I’m just very, very proud of our team and that we can help women and families, especially in this moment when we see how the system is failing families. I am truly encouraged and hopeful.”

This article was originally published on : thegrio.com
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Lifestyle

The ultimate Black-owned gift guide for Divine 9 members

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When it involves honoring the wealthy legacy of the Divine Nine, selecting the proper gift is about greater than just aesthetics – it’s about celebrating the history, culture and unwavering bonds of Black Greek letter organizations. Whether it’s Founders’ Day, inheritance ceremonyor just to point out like to a valued senior or fraternity brother, a meaningful gift reflects the pride, strength and purpose these organizations embody.

From stylish accessories to memorabilia that captures the essence of those organizations, these Black-owned brands can assist you to honor the spirit of service and sisterhood – or brotherhood – that outline the Divine Nine experience.

Truth 2 Code

(Photo: True 2 The Code)

Truth 2 Code offers a variety of fashionable accessories for members of the Divine Nine. Adding street style to classic Greek pieces, the True 2 Greek collection allows members to point out off their letters and private style.

Estelle coloured glass

(Photo: Estelle Colored Glass)

Although they might not be sold as a Greek seller, Estelle coloured glass prepares amazing gifts for members of Greek literary organizations. With a wide selection of coloured glassware designs, consider giving your favorite soror or fraternity brother a set of glasses of their organization’s colours.

(*9*)

DVN

(Photo: DVN)

DVN is a Greek clothing brand that hopes to redefine traditional Greek accessories by offering designs that completely fit people’s on a regular basis style. Founded by Danielle Render, a member of Delta Sigma Theta Sorority, Inc., DVN combines progressive design and meticulous craftsmanship to create jackets, necklaces and custom pieces that allow all D9 members to “represent their affiliations with confidence and authenticity.”

Vontélle Divine glasses collection

(Photo: Vontélle)

Designed for us, Vontélle is a Black woman-owned eyewear brand offering optical frames and sunglasses that complement Black facial expression. Vontélle “Divine” Collection combines the brand’s mission to create better-fitting, vibrant, fashion-forward styles with colours and patterns inspired by historically black sororities and sororities.

Betty Plus promotion

For over 30 years Betty Plus promotion, Black, a family business, is a one-stop shop for Greek accessories, clothing and custom embroidery. Offering deals for every Divine 9 organization, Betty’s Promo Plus offers collections of transition gifts, holiday gifts and more.

Fashionably Greek

(Photo: Fashionably Greek)

Fashionably Greek provides a various range of trendy and customizable clothing options, offering clothes and niknaks for all D9 sororities and choose fraternities (Kappa Alpha Psi and Omega Psi Phi). Its products are perfect for any occasion, from homecoming to social events and even to the office.

University nativity scene

University nativity scene is certainly one of the biggest Greek accessories stores. This Black family-owned business offers a big selection of merchandise for each D9 and non-D9 Black Greek organizations. Customers can shop online or visit a store near Tennessee State University in person.

Macy’s Divine Nine Fraternity and Sorority Collections

(Photo courtesy of Macy’s)

Macy’s Divine Nine Brotherhood collection AND Kasper Sorority Collection pay tribute to the National Pan-Hellenic Council (NPHC) organizations by offering men’s and girls’s clothing that highlights the distinct colours of every organization. These business-style garments are perfect for members to subtly have fun their affiliation at work events and/or branch meetings.

Black-owned brands will be able to shop from Oprah's 2024 favorites list

This article was originally published on : thegrio.com
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Lifestyle

Why Denzel Washington quit drinking at 60

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Denzel Washington, alcohol use, sobriety, drug abuse, Gladiator II, Denzel Washington retiring, theGrio.com

Denzel Washington has been sober for nearly a decade, but he had one particular vice: wine.(*60*)

In a brand new profile, the 69-year-old actor talks about his history with wine, drugs like LSD and growing up in New York within the Seventies. Esquire magazine..(*60*)

“Wine is very difficult,” he warned. “It’s very slow… It’s not like boom.”(*60*)

He explained that, unlike harder substances, he had “the perfect idea for wine tasting and so on – and that’s how it was in the beginning.”(*60*)

“And this is a very subtle thing,” he added.(*60*)

Washington said his habit really took off in 1999, when he built a house with a ten-thousand-bottle wine cellar and “learned to drink the best of it.”(*60*)

He added: “My passion was wine, and now I was pouring $4,000 bottles just because it was left.”(*60*)

The “Gladiator II” star eventually developed an intake management system; he frequently ordered the 2 best bottles of wine available at his favorite liquor store.(*60*)

“And my wife says, ‘Why do you only order two?’ I said, “Because if I order more, I’ll drink more.” So I limited it to 2 bottles and drank each in the course of the day,” he told the publication.(*60*)

Even though she drinks wine day by day, the “Equalizer 3” star said she never drank alcohol while working or preparing for a task, even while filming “Flight,” which tells the story of an alcoholic pilot.(*60*)

“I would clean up and go back to work – I could do both,” he said. “Regardless of the months of shooting, bang, it is time to wrap up. And then boom. Three months of wine and time to get back to work.(*60*)

The actor admitted that when he was younger, it was easier to take care of this pattern.(*60*)

“Two months off and we’re going. But the drinking was a fifteen-year pattern. And truth be told, it didn’t start in 1999. It began earlier,” he explained.(*60*)

Washington, who was born and raised in Mount Vernon, New York, described what it was like growing up there within the late Seventies. Spending time on projects with individuals who exposed him to heroin, cocaine, hard alcohol and more, he admits that he experimented but personally “never got hooked on it.” (*60*)

In fact, much of those formative years experiences were passed on to a few of Washington’s best and most complex figures. Still, he said, “I am unable to consider a single role where I said, ‘Man, that is me.’ Completely me? No, no.(*60*)

Since he quit drinking, he appears like “everything is opening up to him.”(*60*)

Will one of Denzel Washington's last films be

“It’s like you’re seventy,” he said. “This is real. And it’s okay. This is the last chapter – if I get one other thirty, what do I would like to do? My mother lived to be ninety-seven.(*60*)

The husband and father of 4 also pays more attention to fitness today, due to Lenny Kravitz, who introduced him to his trainer.(*60*)

“I’m doing everything I can,” he said.(*60*)

As he noted in the course of the “Gladiator II” press session, he’s also enthusiastic about upcoming projects which will become his last – and yes, they include two more “Equalizer” movies.(*60*)

“People love these daggone ‘Equalizers,'” he said. (*60*)

This article was originally published on : thegrio.com
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