Posts tagged with "sleep"

Eleven Tips for Good Brain Health

Your heart may pump blood through your body, keeping you alive, but the brain is what makes you uniquely you. As we age, our brains get older too and will decrease in size and function. By taking action now, you can reduce your risk factors for more rapid aging. Healthy habits can also lower your risk of mental health problems, stroke and dementia. 

  1. Exercise Regularly

Working out increases blood flow to your brain and can boost the size of your hippocampus, which shrinks as you age. Getting some form of movement for 30 minutes a day can drastically improve your memory and cognition. 

Studies have shown benefits from most types of exercise, including aerobics, weight training, yoga, pilates, tai chi and dancing. If you don’t have the time or ability to complete a full workout, start small and break your movement into chunks throughout the day. 

  1. Schedule Yearly Exams

Yearly check-ups with your primary care doctor can catch any number of health-related issues. During your appointment, you may undergo a brief neurological exam to assess your balance, mental stability, muscle strength and reflexes. Any problems with these signs or your vitals would tip your provider off to a more significant problem and hopefully get you the early intervention you need. 

  1. Watch Cardiovascular Health

Heart conditions can negatively impact brain health. High blood pressure, cholesterol and blood sugar are risk factors for dementia and other cognitive problems associated with aging. Also, blood clots keep oxygen from getting to parts of the brain and can cause a stroke, which can lead to permanent damage or death.

 Regular checkups with your primary care physician and cardiologist can help you gain control over cardiovascular problems. 

  1. Get Quality Sleep

One of the best things you can do for your brain is to give it time to repair itself. While you sleep, your brain clears out toxins that can cause Alzheimer’s and dementia. It also converts short-term memories into long-term and clears out any unnecessary information. Getting 7-9 consecutive hours of sleep at night also improves cognition, focus and mood. 

To get the best night’s sleep, don’t eat stimulating foods within a few hours of bedtime, turn off electronics an hour before bed and have a consistent nighttime routine designed to help you wind down and go to bed at the same time each night. 

  1. Quit Smoking

Smoking negatively affects many of your body’s systems, including your brain. Smokers are more likely to suffer a stroke, dementia and cancer and tend to have more rapid age-related brain volume loss. 

The good news is quitting can reverse these adverse effects. Within 5-15 years, most of the increased risks level out with nonsmokers. Stopping this habit as soon as possible limits the potential for severe and lasting health problems. 

  1. Protect Your Head

Accidents happen, which is why you need to take extra safety precautions. Head trauma doesn’t even have to cause a concussion to be detrimental to your overall brain health. If you’re in an accident, doctors will perform a diagnostic to check your mental capabilities. Taking a little extra time to buckle your seatbelt or put on a helmet can help you prevent serious head injury and loss of brain function.

Early signs of brain injury include blurred vision, fatigue, nausea, confusion and problems with balance and coordination. Repeat head injuries worsen these problems and can lead to long-term brain problems, including impaired cognition and memory loss.

  1. Limit Alcohol Intake

Compulsive or binge drinking can lead to severe brain health problems. Heavy alcohol consumption changes the brain’s chemistry almost immediately, with slurred speech, decreasing coordination, slow reflexes and lowered inhibitions. 

Over time, the chemical changes add up and cause permanent brain damage leading to stroke, poor blood flow to the brain, decreased brain volume, memory problems and mental health issues. 

  1. Eat Brain-Healthy Foods

Studies have shown following the Mediterranean diet correlates with a lowered risk of dementia and Alzheimer’s. This way of eating focuses on whole foods, lean meats, healthy fats and plenty of seafood. Healthy fats are a key ingredient for brain health, improving cellular function and keeping it younger for longer. Extra-virgin olive oil, walnuts and fatty fish are just a few great choices. 

Foods rich in antioxidants help fight inflammation and improve brain health. Some powerhouse options include blueberries, pumpkin seeds, broccoli and dark chocolate. 

  1. Learn Something New

When learning a new skill or improving an old one, your brain creates new connections between cells. These pathways make it difficult for brain disease to work its way in. Engaging your brain and stimulating it builds “muscles” like weight training for our bodies. 

Doing a daily crossword, playing a strategy game and reading are easy ways to get your brain working. Stimulating conversations is another good one. Also, you could pick up a new hobby like cooking, gardening or rock climbing. If you have the resources, learning a new language is highly beneficial.

  1. Make Time for Friends and Family

Spending time with a close circle of friends and family can help combat depression, which is known to impact the way your brain functions. Also, socializing stimulates blood flow to different areas of the brain. Chatting with friends could keep your mind young and strong. 

Simply talking to and seeing a loved one can help improve your mental and brain health. However, if you want to get the largest benefit, combine socialization with an activity to enhance your brain’s strength. To meet new people, you could join a club or organization that matches your interests or spend some time volunteering. 

  1. Manage Mental Health

Your mental health can affect your daily life and your long-term brain health. Everyone deals with stress from time to time, but chronic stress leads to inflammation that can cause permanent brain damage. Combat this by seeing a doctor or therapist in combination with meditation, journaling, yoga and slow outdoor walks. 

Depression and anxiety literally change the size of parts of your brain. Depression alone causes the hippocampus to get smaller, which reduces your ability to remember things clearly. Prolonged untreated depression is a risk factor for Alzheimer’s. Depression and anxiety together increase the size of the amygdala, which is responsible for your fight or flight response and emotions, making you more likely to experience panic attacks and other panic disorders. 

This Aint a Picnic via Goldenvoice for use by 360 Magazine

This Ain’t No Picnic Festival

Goldenvoice is thrilled to announce their newest festival for 2022: This Ain’t No Picnic, coming August 27 and 28 to the Shady Oaks and Parkland of Brookside at the Rose Bowl. The team behind Coachella, Stagecoach, Cruel World and Just Like Heaven have an unrivaled talent for crafting eclectic line-ups and unique destination festivals, and the magic continues when This Ain’t No Picnic returns to Los Angeles, featuring six stages of artists from the past, present, and future spanning cutting-edge indie, hip-hop, dance, underground and everything in-between.

Headliners The Strokes and LCD Soundsystem are joined by Le Tigre, who are reuniting for their first performance in 12 years, hometown hero Phoebe Bridgers, IDLES, Courtney Barnett, Caroline Polachek, Honey Dijon, Four Tet x Floating Points in a rare, combined DJ set, Yves Tumor, Descendents, Wet Leg, Genesis Owusu, Turnstile, Hana Vu, and many more, plus a sixth “stage” for Despacio, a custom-built disco sound system designed by James Murphy and team. This Ain’t No Picnic offers a unique setting for both icons and new discoveries, bridging multiple genres, and mirroring the wide but discerning tastes of Los Angeles music fans.

The name is a nod to one of Goldenvoice’s earliest festivals, launched in Irvine, California in 1999, the same year as Coachella. The youthful exuberance and energy from that festival lives on, as This Ain’t No Picnic 2022 brings together the talent buying team of Goldenvoice’s Stacy Vee, Jenn Yacoubian, and Rene Contreras to celebrate all of the artists they love across one glorious weekend.  This Ain’t No Picnic’s lineup is the perfect combination of the best cutting edge, up-and-coming artists alongside iconic bands who continue to create boundary-pushing new music.

2-Day GA tickets start at $299 + fees and 2-Day VIP are $799 + fees. Secure your ticket at only $49.99 down. Choose the payment plan at checkout to break your total into monthly installments.

Experience The Clubhouse at Brookside: the best festival experience featuring an indoor air-conditioned hideaway, adjacent parking, private entrance, welcome tote bag with specialty items, festival concierge service, panoramic views of multiple stages, food and beverage tastings, and more. This ticket also grants you exclusive access to an intimate upfront guest viewing area at multiple stages. The Clubhouse ticket provides an abundance of the top-offerings the festival has to offer. 2-Day Clubhouse tickets are $1,199 + fees. Clubhouse access is 21+ only.

The festival’s stellar line up will include performances by (in ABC order):

  1. Arooj Aftab
  2. Avalon Emerson
  3. Beach House
  4. Brandon
  5. Caroline Polachek
  6. Circle Jerks
  7. Courtney Barnett
  8. Danilo Plessow (MCDE)
  9. Dave P
  10. Dawn Richard
  11. Deafheaven
  12. Descendents
  13. Despacio
  14. Earl Sweatshirt
  15. Ethel Cain
  16. Eyedress
  17. Four Tet + Floating Points
  18. Fundido
  19. Genesis Owusu
  20. Gerd Janson
  21. Girl Ultra
  22. Godford
  23. Godspeed You! Black Emperor
  24. Hana Vu
  25. Honey Dijon
  26. IDLES
  27. Indigo De Souza
  28. Isaiah Rashad
  29. Jorja Smith
  30. Julia Jacklin
  31. JUNGLE
  32. Junior Varsity
  33. Kaytranada
  34. Kelly Lee Owens
  35. King Woman
  36. Lala Lala
  37. LCD Soundsystem
  38. Le Tigre
  39. Logic1000
  40. Mac DeMarco
  41. Magdalena Bay
  42. Mall Grab
  43. Maral
  44. Margaritas Podridas
  45. Mdou Moctar
  46. MICHELLE
  47. Mike Watt
  48. NAAFI
  49. Nicki Nicole
  50. Nothing
  51. Pachyman
  52. Paris Texas
  53. Peach
  54. Phoebe Bridgers
  55. Queen Naija
  56. Romy
  57. shame
  58. Sleep
  59. slowthai
  60. Sofia Kourtesis
  61. Sparks
  62. SPELLLING
  63. Spirit of the Beehive
  64. TEMS
  65. The Strokes
  66. They Hate Change
  67. Tinashe
  68. Tre’ Amani
  69. TSHA
  70. Turnstile
  71. Wet Leg
  72. Ying Yang Twins
  73. Yves Tumor
  74. ZULU
Beauty Art by Symara Wilson of 360 for use by 360 Magazine

Ten Lifestyle Changes to Reduce Acne

Breakouts are the worst. They steal your self-confidence and often happen when you need to look your best. If you’re struggling with keeping your face clear, you don’t have to worry about paying for an expensive appointment with a specialist. Make a few of these simple lifestyle changes to reduce acne and feel more confident every day.

1. Start Washing Your Face

You’d be surprised by how many people live their lives without washing their faces. Unless you began prioritizing your skincare at a young age, it’s something that might slip your mind as you get older and handle more responsibilities.

If you don’t already wash your face, add it to your daily routine. Enjoy experimenting with different brands and products to see which have the best effects on your skin. You’ll quickly notice any unexpected side effects and adjust your routine from there.

2. Time Your Face Washing

Washing your face in the morning or at night is a standard way to add it to your routine, but it might not be best for your skin. It could be more advantageous to wash your face after a workout or any other time you find yourself sweating. You’ll prevent the sweat from sitting on your face all day and potentially turning into acne.

3. Eat More Healthy Fats

Consider your diet. How often do you get omega-3 fatty acids? You can find them in foods like fish, eggs, beans, and nuts. They’re great for your physical health and can reduce your breakouts.

Research shows that people who increase their intake of fatty acids deal with less inflammation that triggers acne. Adding these foods to your diet could improve your skin’s health overnight.

4. Switch Your Cosmetic Products 

You’d never leave home without your makeup on point, but the ingredients in your favorite products could be the source of your skincare worries. There are a few common ingredients that may cause breakouts for people with sensitive skin, like:

  • Almond oil
  • Beeswax
  • Cocoa butter

Looking closely at your preferred products is the best way to narrow down which ingredients might bother your skin. If they contain these comedogenic ingredients, find replacements that don’t rely on them to see how your skin changes with new cosmetics.

5. Drink Lots of Water

When your body senses an excessive amount of drying on your face, it automatically produces more natural oils. Although it helps your skin become more elastic and durable, it can also increase your acne.

Drink plenty of water every day to help your skin stay hydrated. If your dry skin remains a problem even after increasing your water intake, talk with your doctor. Prescribed lotions may help your underlying case of eczema along with your improved hydration.

6. Take a Daily Probiotic

Your skin has its own microbiome. When it becomes off-balance due to oil-stripping products or a change in your diet, you could experience more breakouts. Sometimes taking a daily probiotic can mitigate your acne. When your body’s microbiome finds balance again with the additional healthy bacteria, your skin won’t struggle with as many breakouts because it’s in harmony with the rest of your body.

7. Exercise More Often

Stress hormones are part of everyday life, but you shouldn’t feel constantly overwhelmed by them. When cortisol builds up in your body, the stress hormone can trigger frequent breakouts even if you’re already washing your face or drinking water. It’s your body’s call for help and a change of pace.

Exercising is an excellent way to reduce stress. Start walking a couple of times each week or biking around a local trail. The activity eases stress levels and leaves you feeling content instead. A peaceful mind may result in skin that doesn’t constantly battle acne.

8. Remember Your Sunscreen

Sunscreen protects your skin from UV rays while secretly benefiting your body in other ways. It also has anti-inflammatory properties. The ingredients keep your skin from being sensitive to the sun and reduce the microscopic inflammation that results in acne.

It’s always wise to apply sunscreen whenever you’re going outside in direct sunlight. Protect yourself with daily applications and it might help reduce your breakouts during the spring and summer.

9. Sleep More Every Night

Good nightly rest is a cure-all for many things, including breakouts. As you sleep, your body resets its biological processes and restores your hormonal balance. It releases lingering stress that might otherwise trigger a breakout. Sleep also promotes blood flow for optimal skin health.

How much sleep do you get every night? Everyone’s heard that the average adult should get eight hours of daily rest, but that isn’t always the case. Your body is different from that of an adult who’s older or younger than you. You might feel well-rested after six hours of sleep or only feel refreshed after nine hours.

Play around with your sleep schedule to determine the best amount of sleep for your body’s needs. The extra rest will benefit your physical health and keep you from suffering from additional breakouts.

10. Limit Your Dairy Intake

Some people suggest that anyone with acne problems should limit their dairy intake. It may cause minor digestive inflammation even if you’re not lactose intolerant. The inflammation could continue to affect your skin long after you eat that ice cream cone or mac ‘n’ cheese.

If you do have lactose intolerance, your irritated stomach lining may trigger stress hormones which result in acne. Either way, there’s no way to know until you’ve eliminated dairy and reintroduced it to your diet. You’ll know it’s a cause of your acne if your breakouts stop when dairy isn’t part of your daily routine.

Consider Lifestyle Changes to Reduce Acne

Skincare products can do wonders for breakouts, but they’re not your only option when it comes to battling acne. These are a few lifestyle changes to reduce acne that anyone can try. Whether you want to play around with your diet, get more sleep, or change up the cosmetics currently in your bathroom, you’ll eventually notice an improved difference in your skin by trying new things with your routine.

Bedroom illustration by Heather Skovlund for 360 Magazine

Why Do I Feel Tired Throughout the Day?

Why Do I Feel Tired Throughout the Day?

Do you often feel like you are overly tired throughout the day? There could be several reasons for this, and you need to make sure that you address them so you can get the rest that you need. While it is natural to get a little tired towards the end of the day, it is not natural to feel tired throughout the entire day. Here are some of the reasons why you might feel a little too tired throughout the day.

Lack of Sleep

The most obvious reason as to why you might feel a little too tired throughout the day is that you had a bad night’s sleep the night before. Fatigue and sleep deprivation can hit us harder than we might imagine. You might think that you have managed to get enough sleep, but the reality is that you are not getting a good quality of rest, and this will contribute to your overall exhaustion.

We need to get between 7 and 9 hours of sleep each night. The recommendation of 8 hours is a good starting point but some people need a little more, others a little less. It is better to work out how much you need and go from there.

You should also look at the quality of your sleep. If you feel like you toss and turn all night, or that you can lie for hours awake in the dark, you are going to feel the effects later. Taking steps to improve your sleep, possibly with the help of a sleep science app or some changes to your evening routine, could make all the difference in how tired you feel throughout the day. Get a better night’s sleep overall, and you should wake up feeling refreshed and ready for the new day.

Not Enough Food

We need food to power our days. If you feel like you are overly tired, it might be because you are not consuming enough calories to keep moving forward. After all, a calorie is a unit of energy. You need to make sure that you are eating enough to have the energy to do whatever your day needs from you.

Different people will require different amounts of food. As a rule, men usually need to eat more calories than women to feel full and able to take on their goals. However, there are some who might need a little more still. If you have a particularly physical job, such as if you are in the emergency services or an athlete of some sort, you will often find that you need to eat more so you have the energy to be able to complete the tasks that you might have to undertake each day. Starting the day with a good breakfast and then continuing with other meals and snacks should provide you with the energy that you need to get through your day.

The Right Quality of Food

Eating enough food is only half the equation here – you also need to make sure that you are eating the right quality of food too. There are certain foods that will be better for you nutritionally, and will help to deliver energy to your body in just the right way.

Let’s go back to the idea of a good breakfast to start your day with. You need to pick something that is packed with energy that will release slowly throughout the morning, especially if you know that you are not going to be able to eat again until much later in the day. For this reason, oats are a great option. You could have a good bowl of porridge, or you could try making overnight oats. Both are fantastic options that will break your fast and should provide you with energy throughout the day.

Try to avoid junk food and anything with too much sugar. Sugary foods are good in a pinch if you need something that is going to pick you up and get you through the next little bit. However, too much sugar could cause a crash a little while later and could leave you feeling worse than before. Try to stick to food that is of a good nutritional value – it will be much better for you throughout the day.

Too Much Time with Screens

You might spend all of your time at work glued to a computer monitor, only to browse social media for your entire commute home, then to sit down in front of the TV all evening. This will result in too much time on your screens, and could lead to eye strain and other issues.

If your eyes are a little bit strained, you could very well feel like you are tired because of it. It might be a good idea to invest in some eyedrops and practice a few little exercises to help your eyes refocus and calm a little if you can’t step back from the screens.

You should also try to cut down on your screen usage as much as you can. If you stare at your phone during a commute on public transport, consider swapping this out for a podcast or audiobook. You won’t be severing your connection to your phone entirely, but you won’t be looking at the screen. These patterns can also be extended at home. Instead of watching your favorite TV show all evening, think about reading a book or trying some other activity that does not involve a screen.

An Underlying Medical Issue

Of course, it is worth mentioning that you might have a yet undiagnosed medical condition that could be causing your fatigue. While there are many different ones, one of the most common is anaemia, usually caused by a lack of iron.

If you feel like you have tried some of the points above and still feel like you are overly tired and fatigued throughout the day, you should think about speaking to your doctor. They might be able to give you a blood test to find out if you do have some sort of underlying medical condition that could be affecting your energy levels. Even if you are sleeping poorly, they might be able to refer you on to a sleep clinic or some other trial where you could get the help you need.

Take Steps to Improve Your Days Now

While it is normal to wake up feeling a little groggy and disorientated, it is not normal for that feeling to continue throughout the day. You need to make sure that you address any issue that might stopping you from enjoying your days to the fullest. Make sure that you get the rest you need so you can push forward and take on whatever your day has in store for you to the best of your abilities.

It could be a really simple fix, like the need for a higher quality of food, or it could be something that needs a little more work on your part. However, you should take the time to address any concerns you might have. Before you know it, you could be getting out of bed fully energized and ready to take on the day!

coffee illustration by Kaelen Felix for use by 360 Magazine

Improve Your Concentration with Our Six Step Guide

With so much information and technology at the tip of our fingertips these days, it’s difficult to stop your hand itching to reach out for an item such as your phone to keep you occupied whilst you’re…already occupied. As a collective, we seem to have lost our ability to concentrate fully on one singular task or form of entertainment, and we get easily distracted by our smartphones, games consoles, and televisions.

At home, this potential for distraction is harmless – if occasionally a little disruptive to your enjoyment of things – but at work, A lack of focus can lead to long-term issues with our overall concentration levels. In turn, this can prevent us from being an effective worker. Research has indicated that office workers are distracted on an average of every 11 minutes, with a significantly longer period of time required to return attention back to the original task at hand once they’ve disengaged with the distraction. Basically, our penchant for having everything at the touch of a button has meant that we spend more of what’s supposed to be our productive time trying – and failing – to stay on task.

If you’ve found yourself struggling to stay focused on a job, task, or activity for a sustained period of time, then it’s time you learned some tips, tricks, and habits that will help you maintain concentration and improve your performance at work – both short-term and long-term!

Brain Training

With our smartphones constantly by our side, containing every single piece of information and activity that we could ever possibly want to pursue, our brains are simultaneously in constant overload while never having to actually think for too long about anything. But live your life too much like this, and you’ll find your ability to recall information, problem-solve, and be creative diminish markedly.

Just as we train our bodies to be more effective, there are training activities you can get involved in that help to stretch your mental capacity and re-establish the all-important links and connections in your brain that help you to perform different tasks throughout life, and to maintain the type of street smarts that will help you to succeed in your everyday life. A 2015 study noted that spending just 15 minutes a day, 5 days a week on brain training games and activities can help build your concentration levels

Games such as crosswords, sudoku, puzzles, and word searches all help you to train your brain and improve concentration levels and street smarts, whilst also learning to control your mind and body through utilizing these essential street smarts outlined here. With a focus on self-improvement, Ed Latqimore’s work in this area offers you the chance to analyze your personal experiences and reflect upon them to forge ahead with a better life; in this case, it means acknowledging your weaknesses and acting upon them. Rather than seeing your poor concentration as a limitation, put your energy into moving past this and overcoming it.

Go Green

Most of us learned about photosynthesis and the production of oxygen through trees and plants at high school. But did you know how this fact could impact the environment you create for yourself when you’re working?

As well as being colorful splashes that enhance the decoration of a room, plants are good for our mental health and ability to think. For one thing, caring for plants – including their watering schedule and any plant feed or humidifying requirements – can provide you with a regularly occurring focus that helps to improve your memory skills and mood levels, and the inclusion of plants in your space can significantly boost your mood. Secondly, they help to produce oxygen. When you have more plants in your workspace (or anywhere else you fancy, really), this oxygen can help to stimulate your brain and cause it to work more effectively. This makes problem-solving and memory recall faster and more accurate, as it prevents your brain from feeling tired and sluggish. If you’re a constant yawner throughout the day, this tip is definitely for you!

Game Time

For years, parents around the world were united in their belief that video games help atrophy the brains of growing teens and children. Studies in recent years, however, have purportedly shown that this isn’t the case; in fact, video games can actually have a positive effect on the brain’s growth and ability to maintain high levels of concentration.

Small studies suggest that video games can help to build your visual selection memory, which enables you to concentrate on one task and successfully ignore distractions around you – almost exactly the opposite of what many parents thought that games would do to young minds!

There’s no need for this to be limited to just teens and children, though, as adults can benefit from this activity, too.

Be Strict with Tech

Emails, notifications, social media apps, messaging apps – these are just some of the distractions we deal with each day (and that many of us struggle to ignore!). Sure, it seems great to have your emails on your phone, or have notifications set up so that you know when that picture of Insta has been liked, but when it starts to impact your day-to-day life and ability to concentrate on one task at a time, it’s a bit of an issue.

By turning your phone into focus mode, turning off notifications, and limiting the apps you can use during set times, you can encourage some self-discipline and enjoy your reading uninterrupted once more.

Social Stimulation

Another essential way of improving your concentration levels is to regularly socialize with others (in person, if you can), as back-and-forth conversation on a singular topics or related topics can help you to maintain focus, thus improving your concentration abilities. Spending a lot of time alone and not engaging in any form of socialisation on a regular basis negatively impacts your ability to concentrate on what others are saying and follow the various strands of conversation and interaction.

So, even if you enjoy a little chilled-out alone time, make sure you balance it out carefully by talking and interacting regularly with friends and family – it could work wonders for your focus!

Health is Wealth    

Maintaining good health is another sure-fire way of building your concentration levels. A balanced diet full of vitamins and minerals, as well as a good range of proteins, fats, and carbs, can help to keep your brain healthy, whilst avoiding caffeine, smoking, alcohol, and sugary foods can prevent brain sluggishness and the inability to concentrate.

Sleep is also a major factor in brain health, as it helps us to solidify connections and remember facts, figures, and experiences that have occurred throughout your day. Poor sleep prevents you from being able to concentrate effectively, reducing your creativity and productivity. So, turn off the blue lights at least an hour before bed (including your phone, television, and computer), get out a book, and snuggle into bed – you’ll be doing your brain a favor.

In our busy world, full of endless distractions of things to see, do, and experience that are constantly on the go, it can be hard to slow down and find ways to stop your brain from flitting between subjects and activities. This list of tips and habits that you can build into your everyday life, can help you to go against the grain and maintain your concentrations levels so that you reach your potential every day. Which do you think will help you the most?

 

 

 

Sean and Myra Anderson illustration by Heather Skovlund for 360 Magazine

Big Sean × Myra Anderson

BIG SEAN & HIS MOTHER MYRA ANDERSON LAUNCH WELLNESS VIDEO SERIES PRESENTED BY THE SEAN ANDERSON FOUNDATION TO COMMEMORATE MENTAL HEALTH AWARENESS MONTH

Today, multi-platinum artist, entrepreneur and philanthropist, Big Sean, and his mother, Myra Anderson, have announced the launch of their wellness video series presented by their non-profit, the Sean Anderson Foundation. Beginning May 1st, a new video will be released every Saturday during the month of May at 12pm EST/9am PST to commemorate Mental Health Awareness Month. The videos will live on the Sean Anderson Foundation’s IGTV HERE and will also be featured on the Sean Anderson Foundation website HERE.

In each episode, Sean and Myra will have a 10 – 15-minute candid conversation surrounding a specific area of wellness. Topics include mindset, sleep/circadian rhythms, meditation, diet/exercise and the emotional freedom technique (EFT).

“I feel that Mental Health Awareness Month is the perfect time to talk with my mom about some of the things I have learned from her that have helped me along the way, and I hope will help others,” says Big Sean.

“Sean and I wanted to share some of the no or low-cost techniques that we have used over the years to help us attain and maintain emotional balance. In the future, we may do a deeper dive into some of these techniques and other tools that we use,” says Myra Anderson.

The Sean Anderson Foundation is committed to improving the quality of life for underserved youth and their families. Previously, the foundation hosted a Mental Health Awareness panel, which explored the narrative and stigma around mental health in the Black community. Throughout the past year, Sean and the foundation have engaged in a variety of initiatives to help those in need during these unprecedented times. Sean hosted virtual fundraisers to benefit COVID-19 response efforts, as well as partnered with McDonalds for their Black & Positively Golden Mentors Program. The Detroit native was recently appointed Creative Director of Innovation for the Detroit Pistons, where he and the foundation work with the team to create opportunities and programs in the Detroit area.

About the Sean Anderson Foundation


The mission of the Sean Anderson Foundation is to assist in the education, health, safety and well-being of school aged youth in underserved communities across the country.

Sean is a living example of what can be accomplished through focus, determination and hard work. He strives to serve as an instrument of encouragement for us to help support ourselves and to support one another.

The Sean Anderson Foundation’s signature program is “Mogul Prep”, a digital and live event curriculum that focuses on developing entrepreneurial skills, preparing students for college and/or the workforce, and ultimately for a successful life. In addition, the Foundation partners with a number of existing charitable programs whose objectives are consistent with the objectives of the Foundation. 

For more information about SAF, visit the Sean Anderson Foundation.

FOLLOW BIG SEAN:
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Health image by Nicole Salazar for use by 360 Magazine

HOW TO START THE YEAR STRONGER, HEALTHIER AND FITTER

Kent Bradley, MD, Herbalife Nutrition Chief Health and Nutrition Officer

2020 was a year like no other. Driven by a global pandemic, many of us experienced more time at home sheltering with family. Baking became a hobby and working out at the gym was limited. Because of this, many of us gained weight and fell off our health goals as we shifted priorities and gave ourselves forgiveness in a challenging year. Good health is a combination of physical and mental health, which is greatly strengthened by nutrition and exercise, sleep, and connections with others. By making a few small adjustments to your life, you can be more vigorous in 2021 and ready for any future challenges.

Fuel with food

Most people know that healthy eating helps us maintain a healthy weight. But what Is often overlooked are the additional benefits of eating a well-balanced diet. A diet that provides good nutrition means getting the necessary nutrients, the vitamins and minerals along with the macronutrients, to help your body work its best. From improving your emotional wellbeing to maintaining the body’s systems to reducing food sources of heart-threatening bad cholesterol, the advantages of eating healthy are manifold. Most of us start the new year with goals, including eating better, but we often fall off our plans as the year progresses. As a health professional, I have found that many people benefit from eating healthy and losing weight when they are part of a community, all working, collaborating, and supporting one another. While many of these groups are unable to meet in person, they have blossomed online, and the camaraderie has been shown to help healthy weight loss and meet nutritional goals.

Focus on overall wellbeing

Eating healthy is a must – but so is having a balanced lifestyle. To keep stress at bay, look at all aspects to improve your wellness. If you are not eating a nutrient rich diet, be sure to supplement – and remember that hydration is an important aspect of balanced nutrition. Exercise will also improve your overall health; and may improve your sleep quality.

Mental health also plays into our wellbeing – with stress being a contributing factor in conditions from heart disease to obesity. According to WebMD, 75% to 90% of all doctor’s office visits are for stress-related ailments and complaints, including headaches, high blood pressure, heart problems, diabetes, skin conditions, asthma, arthritis, depression, and anxiety. There are wonderful new apps like Headspace and Calm that can help you navigate several stress-inducing scenarios.  Remember that if you are already suffering these or other medical conditions, reducing stress remains important, but you should seek medical treatment.

For overall wellbeing set a daily routine that includes nutrition, exercise, sleep and mental breaks.

Stay connected

One of the insights that 2020 taught us was how much we crave connection. Isolation has led to higher rates of depression. Multiple studies have shown that social connection “can lower anxiety and depression, help us regulate our emotions, lead to higher self-esteem and empathy, and improve our immune systems.” While the beginning of 2021 will still have its challenges in this department, try picking up the phone more often, try write good old-fashioned letters and cards, and plan for late-year meetups and vacations. There is light at the end of the isolation tunnel.

Reinvest time in things you enjoy – or find new things

Participating in activities we enjoy gives our brain a boost – and learning new things impacts our overall brain health. It can be hard to find time to do something we want, but it benefits us to prioritize it. So, get out and garden, volunteer for a meaningful cause, take a dance class this summer or learn a new language to prepare for a future trip you have always wanted to take.  I have personally undertaken all of these in my own personal quest to tap into a source of joy of new experiences.  Keeping your mind busy and finding hobbies may protect you from that dreaded stress.

While 2020 brought many challenges, there is hope as we take control of our choices and stay connected with a healthy supportive community.   So, let us embrace the future and our opportunity to go into it strong and healthy. Here’s to a happier, healthier and better new year.

Book illustration by Heather Skovlund for 360 Magazine

Education Tips For Children

7 Ways to Ensure Your Child Gets a Good Education

The Oxford Method, a tutoring community, offers tips to help your child be successful in school

Over the last year, during the pandemic, there have been many kids who have struggled academically. This is in part due to the millions who have had to do online learning and find the setup difficult. Whether children are learning online, in person, via classroom, or through a combination of the three, there are things that parents can do to help them be more successful. Knowing what to do can help make a world a difference and reduce the struggling.

“Many parents are aware of the way their kids are struggling with school over this school year,” explains David Florence, professor and founder of The Oxford Method, a community that offers tutoring services around the country. “Rather than let them fall behind, it’s a good idea to take action and do what you can to help them keep up and even pull ahead.”

According to the U.S. Census Bureau, 93% of households with school-age children report that their kids have engaged in some sort of distance learning during the pandemic. They also report that the vast shift in the way kids are learning has also caused digital inequality because some kids don’t have access to computers and/or the Internet. Whether students are learning online or in class, there are things parents can do to help them get a good education.

Here 7 ways to help ensure your child gets a good education:

  1. Sleep. It’s crucial for a child to get enough sleep each night, which will help them to be more focused, as well as improve their behavior, quality of life, and mental and physical health. The American Academy of Pediatrics reports that children ages 6-12 should get 9-12 hours of sleep per night, and teens ages 13-18 should get 8-10 hours of sleep per night.
  2. Teach value. It usually starts at home whether or not a child values an education. Parents who want their kids to get a good education should instill a love of learning in their children and teach them to value the education they are getting.
  3. Get them help. If your child is struggling, you may be able to help them, but there also comes a time when kids need a tutor to step in. A good tutor can make a world of difference in ensuring that a child gets a good education. They can help ensure that students will not fall behind and that they will get the foundation they need to move on in a subject.
  4. Show them how. Oftentimes, kids don’t know how to effectively study for a test or to take notes when they are in class. Take the time to show them how to do it effectively, as well as how to stay organized with their schooling. When students are organized, they are more likely to succeed.
  5. Ask them questions. Be sure to ask your kids how it is going, if they got their homework done, if they need any help, or if there’s anything they need to be more successful. They like to know that you are interested in how they are doing, so it’s good to show an active interest.
  6. Get involved. It’s always a good idea if you can get involved with the school and have good communication with the teacher. That way you will be aware of what is going on and know how to help your child more. Teachers love it when parents take an active interest in their child’s education.
  7. Praise your kids. Help kids to know what they are doing is right or what they are doing is wrong. Praising and encouraging the kids builds their confidence and helps them to succeed as they grow.

“Just about every parent has the ability to help kids succeed with their academics, even if it’s ensuring they have the tools they need to succeed,” added Florence. “We help parents be successful, even those who don’t have the funds to pay for a tutor. Our mission is to help as many students to achieve as we can.”

The Oxford Method has over 100 tutors around the country, covering all subject areas. They offer online tutoring, as well as in-person and in-classroom options. Their tutoring services are available 24 hours per day, 365 days per year. Instructors have a minimum of a bachelor’s degree, with many of them having a master’s degree, Ph.D., and at least four years of teaching experience. The Oxford Method works with their nonprofit, Social Actualization, Inc., by giving them 10% of all profits. The funds are used to provide free computers, high-speed internet, and instruction to underprivileged families in urban and rural America. Plus, 40% of their instructors are PhDs, 40% have a master’s degree, and 20% have only a bachelor’s degree.

The Oxford Method believes that education is the great equalizer and the best gift you can give the next generation. Subject areas include science, technology, engineering, and math (STEM), as well as business, social studies, psychology, English, history, public speaking, study methods, test-taking, and more. To get more information about The Oxford Method, visit the website.

Kichgo

KICHGO

By Armon Hayes

Celebrity trainer Kit Rich and creator of Kichgo is impacting the perception of fitness and theory of access. Helping to boost your confidence levels, an idea to create a big gym in a little bag comes at a time when staying home and staying fit are at the forefront for many post-lockdown. As of late, 29 States have returned to lockdown as NY has implemented a 14-day quarantine order for travelers from the states with an increase in COVID-19 cases.

Whether your goal is building quarantine quads or continuing your routine to stay healthy, you’ll discover there are no excuses. This travel size gym includes tension bans, a great alternative to building muscle if you don’t have traditional weights. The spotter is not included, but this is by far the safest way to work out alone. An exercise ball your pet will more than likely think it’s time to play fetch while you strengthen your core. Keep your posture and focus! A great tool to incorporate with a partner and add variety to your workout. Cardio is also necessary in staying fit. We’ve got you covered! You’re equipped with a completely portable jump rope. The light metal rope was a concern given I’m 6’1’ and many ropes are not long enough for me. I recommend incorporating into your workout routine to build coordination.

Exercising regularly can have a positive effect on your mood. Necessary to Monday motivation check out LIVE daily workouts and techniques from it’s creator. 30 minute workouts that will get your sweat flowing and get great results. Consider exercise a way to support mental health – the tension, anxiety, anger, and mild depression that often go hand-in-hand with stress. It can improve the quality of your sleep, which can be negatively impacted by stress, depression, and anxiety. Nike said it best ”just do it” and with Kichgo you can.

Tennessee, 360 MAGAZINE, TN VACATION, TRAVEL, FOOD, ADVENTURE

Transforming Your Home With Self-Care In Mind

If you’re searching for methods of transforming your home into a self-care sanctuary, you may be surprised to know that you don’t exactly have to spend a fortune to achieve this healing goal. Your home should showcase optimal comfortability level and while you should view your home as the one place in the world you can truly let go and just relax, you will benefit significantly health-wise from making small impactful adjustments to your day-to-day lifestyle as well. From reducing anxiety and stress to an improved ability to find quality sleep on a regular basis, making necessary changes will benefit your life in many ways. Quality sleep is necessary if you want your energy to be at a high level so it would be great to think about getting a new mattress. If you are not sure what type of bed you need for yourself, it’s always a good idea to look for mattress reviews that can help you find what you need the most. Therefore, incorporating self-care routines such as hand and nail care, while making physical changes to your home will be an effort that will continue to pay off. 

The following home adjustments will increase your quality of life and transform your home into the ultimate calming sanctuary.

Relaxation Through Nature

Bringing nature indoors has become an increasingly popular design trend in recent years, and for several notable reasons. While the visual appeal of natural elements, such as pot plants and elegant wall fountains for the indoors will drastically transform your bland space instantly, the health benefits of nature will impact your quality of life through inducing calm and relaxation. This is because simply being around nature will help you feel more at ease, and there is ample scientific evidence to support the fact. Even though you don’t have to transform your home into an indoor jungle, adding a few indoor plants and incorporating the soothing sounds of running water with even a small water wall will be enough to summon an absolutely blissful atmosphere. 

Other methods of bringing nature in, suggest that creating a small and practical kitchen herb garden or creating a display shelf of assorted crystals and gems are also incredibly popular. It is key to avoid going overboard and rather build up a natural aroma in your home as you go, as this will help you actively create an interior design you are comfortable with, rather than making extreme changes that may feel overwhelming.

Focus On Comfort

So many homeowners make the all too common mistake of designing their homes with visual appeal in mind while neglecting elements such as comfort. Even though the visual appeal is important, many would agree that it is far more important to feel comfortable in you home rather than focus on methods of impressing guests with your modern design talent. Therefore, a simple way of transforming your home without spending too much is to simply assess your current home design and consider which elements are cramping the comfort level. Perhaps you could add a few more cosy scatter cushions, or remove overwhelming decor items that take up space and harden the atmosphere. Your home should be decorated for you, and not for your guests. Adding comfort items such as candles, cushions, and area rugs is a great and affordable way of enhancing comfort in your home.

Keep Your Home Clean And Fresh

There’s no denying that countless homeowners around the world truly underestimate the impacts of a clean and fresh home. As many feel that a cluttered and cramped living space impacts their quality of life, a clean home will have the opposite effect. However, if you are not entirely fond of cleaning, it would be wise to consider creating a cleaning schedule that allows you to complete one or two tasks per day as this will help you reduce the overall effort, while you are able to keep your home clean in general. You could designate Mondays for dusting, Tuesdays for laundry, and so on. Alternatively, you could also craft a calming cleaning schedule and change your perspective on the chore by considering cleaning as a detox of your home that will ultimately detox your daily life from dust, clutter, and other smothering negatives that live in our homes.

Repaint With Relaxation In Mind

Painting your home is an extremely affordable way of increasing property value, and instantly sprucing up your property as well. However, if you opt to repaint with relaxation in mind by opting for calming colours such as neutral colours and soothing tones, you will be able to notice an immediate impact on the general atmosphere in your home. Therefore, you should avoid bright and bold colours such as emerald green and shocking pink as these are by no means relaxing colours. Grey palettes and pastels are perfect when considering your comfort.