Disconnecting from Chaos: How a News Diet Can Save Your Mental Health

In the age of instant information, social networks and the internet have become our main sources of news, allowing us to keep up to date and show solidarity with others. However, this immediacy also has a dark side: information overload.

The Constant Connection Paradox

When digital information crosses the boundary and invades privacy, it not only violates rights, but also affects our ability to process the pain of others. Nowadays, tragedies, conflicts and corruption flood our screens, turning pain into a spectacle. The most recent studies on psychology indicate that this constant bombardment of negative news can saturate our mind, triggering negative emotions such as anger, sadness, anxiety, and affecting our interpersonal relationships. And it's not just adults; news, especially news of global conflicts such as wars, can be overwhelming for children. As parents, we have a responsibility to filter the information that reaches our children. It is our duty to protect their emotional well-being, preventing them from becoming distressed by situations beyond their control.

Previously, the flow of news was limited by the physical space of print media. Now, with the swipe of a finger on the screen, we are confronted with an endless stream of information. This continuous exposure can lead to a downward spiral of negativity, affecting our mental and physical health. Bad news generates adrenaline and substances in our brain that can become addictive leading to Doomscrolling which is the act of spending an excessive amount of time in front of a screen consuming or consulting negative news.

Doomscrolling is fueled by two factors, a smartphone and a never ending news feed. The causes are associated with the fear of missing out (FOMO) and having full access to the internet to be constantly connected online via smartphones.

The Emotional Impact of Information Overload

Nowadays, in my practice, people frequently comment that, although they have a good life and enjoy good health, they suddenly experience anxiety, irritability and even a fear of the future that they often don't know where it comes from. When these days happen, it is crucial to become aware of our habits, including our digital consumption. We must learn to recognize when news stops being useful and starts to harm us. At that point, we must make the decision to disconnect. This does not mean isolating ourselves from reality or being apathetic to global issues, but finding a healthy balance.

Disconnect to Reconnect

On days of irritability and anxiety, the digital detox and news diet are not only a necessary pause, but an act of self-care. It is an opportunity to reconnect with ourselves and our immediate environment, away from screens, enjoying outdoor activities and surrounded by people who bring positivity to our lives. We will see how, in a few hours, serenity and mental clarity return.

I invite you to take a breath, to be present in the here and now. World peace begins within you. So take a moment, breathe and reconnect with what really matters.

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Olga Lizett González Domínguez is a renowned psychologist, writer and international lecturer, specialized in behavioral addictions, digital detox, eating disorders and bariatric surgery. She has stood out for her participation in world congresses and for founding health associations. Author of influential books such as "Digital Detox" and "Brave Women", her work has impacted academia and the lives of many people.

Instagram: @psicolgagonzalez

Chronic Inflammation: Understanding Its Impact and How to Combat It

Chronic inflammation, that silent shadow on our well-being, has become a key concern in the world of health. Beyond being a simple response of the body, it is a state that subtly settles in, affecting our quality of life in ways we are just beginning to understand. Through this article, we delve into the world of chronic inflammation, its impact on various diseases and how we can act to mitigate its effects.

The persistent nature of chronic inflammation

Inflammation is a natural and necessary response of the body to infections and injuries. But when this response is prolonged, it becomes chronic inflammation. Unlike acute inflammation, which is a rapid and temporary reaction, chronic inflammation becomes persistently established and often without obvious symptoms. Christopher D. Buckley, in his research "Why does chronic inflammation persist: An unexpected role for fibroblasts", highlights how this ongoing inflammation can remain active, defying known patterns.

The Detox Practice: Beyond the Myth

Detox diets range from fasting and juicing to more complex regimens. A study in the Journal of Human Nutrition and Dietetics suggests a lack of clinical evidence to support the effectiveness of these diets in eliminating toxins or losing weight.  

Although some studies indicate that foods such as cilantro may have detoxifying properties, most of this research has been conducted in animals. Currently, there are no randomized controlled trials in humans that confirm the efficacy of commercial detox diets.  

Fibroblasts: Crucial Players in the Persistence of Inflammation.

Fibroblasts, cells previously considered passive structural elements, play an active role in perpetuating chronic inflammation. These cells emit signals that maintain inflammation by directing the accumulation of leukocytes in tissues. This discovery opens new avenues for understanding and treating chronic inflammatory diseases.

Detox and Weight Loss: A Critical View

Many people turn to detox diets looking for quick weight loss. However, studies suggest that any weight loss is temporary and mostly due to caloric restriction. There is no evidence that detox diets have long-term effects on weight loss.  

From a nutritional perspective, detox diets can be counterproductive. By restricting food groups, they can lead to imbalances and deficiencies. It is essential to understand that a balanced and varied diet is key to good health.  

Prevention and Treatment: A Holistic Approach

Managing chronic inflammation requires an integrated approach. Adopting a healthy lifestyle, which includes a balanced diet rich in fruits, vegetables and omega-3 fatty acids, and a regular exercise routine, is critical. These practices not only help reduce inflammation levels, but also improve the body's resistance to developing chronic diseases.

Tips for Effective Management of Chronic Inflammation
  • Anti-inflammatory Food: Incorporating anti-inflammatory foods such as ginger, turmeric and berries into our diet can help fight inflammation from within.
  • Regular Exercise: Regular, moderate physical activity is key to keeping inflammation at bay. You don't have to be an athlete; walking, swimming or practicing yoga can make a big difference.
  • Stress Management: Chronic stress is a known inflammatory agent. Techniques such as meditation, mindfulness and deep breathing can be valuable allies.
  • Sleep Quality: Restful sleep is essential for regulating inflammatory processes in the body. Striving for a quality night's rest can have positive effects on inflammation.

Chronic inflammation is more than a medical term; it is a sign that something needs to change in our lifestyle and our relationship with our body. Listening to our body, addressing its needs and taking proactive steps can help us live a healthier and fuller life. By taking chronic inflammation seriously, we not only improve our current health, but also set ourselves up for a healthier, more harmonious future.

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Detox: Demystifying the Fashion Diet - Realities and Fictions

The promise of purity

In a world where health has become an ideal, detox diets promise a quick and effective solution for detoxification and weight loss. But what's the truth in these claims, dive into the heart of detox diets by examining the science behind them.  

The history of detox diets dates back to the 1940s with the Master Cleanse. Figures such as Gwyneth Paltrow, through her company Goop, have popularized modern versions that exclude foods such as alcohol and gluten. This resurgence begs the question: are they really effective?  

The Detox Practice: Beyond the Myth

Detox diets range from fasting and juicing to more complex regimens. A study in the Journal of Human Nutrition and Dietetics suggests a lack of clinical evidence to support the effectiveness of these diets in eliminating toxins or losing weight.  

Although some studies indicate that foods such as cilantro may have detoxifying properties, most of this research has been conducted in animals. Currently, there are no randomized controlled trials in humans that confirm the efficacy of commercial detox diets.  

Associated Risks

These diets can carry dangers such as nutritional deficiencies and nutrient overdoses. FDA and FTC reports have warned about the risks of certain detoxification products.  

In the absence of solid evidence on detox diets, experts advise focusing on a balanced diet and regular physical activity. These practices have proven to be effective for safe and sustainable detoxification.  

Detox and Weight Loss: A Critical View

Many people turn to detox diets looking for quick weight loss. However, studies suggest that any weight loss is temporary and mostly due to caloric restriction. There is no evidence that detox diets have long-term effects on weight loss.  

From a nutritional perspective, detox diets can be counterproductive. By restricting food groups, they can lead to imbalances and deficiencies. It is essential to understand that a balanced and varied diet is key to good health.  

The Psychological Impact of Detox Diets

In addition to the physical risks, detox diets can have a psychological impact. Obsession with food "purity" can lead to unhealthy eating behaviors and a harmful relationship with food.  

Celebrity and media influence has played a crucial role in the popularization of detox diets. It is important for consumers to be critical and seek advice from health professionals before embarking on any dietary regimen.  

Create a sustainable personal journey! 

Science suggests that the best approach to detoxification and overall health is to adopt a balanced lifestyle, with a diet rich in fruits, vegetables, whole grains and lean proteins, and a regular exercise regimen.  

Instead of looking for quick fixes like detox diets, a holistic, evidence-based approach to health and wellness is essential. The key is to adopt habits that promote sustainable and lasting health.  

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Sources and References:  

"Journal of Human Nutrition and Dietetics": highlights the lack of evidence behind the claims of detox diets.  

FDA and FTC: Warn about the risks of certain detox products.  

Studies on foods with detoxifying properties: They stress that most are based on animal research.  

 

How to Foster Healthy Relationships at Work.

What is a healthy working relationship, and why is it important to have one?

 

A healthy working relationship is one that maintains coexistence, collaboration, confrontation, and commitment without compromising the physical, mental, or emotional integrity of the work team at all levels.

This is largely determined by what is known as ‘work culture,’ which is nothing more than the set of beliefs, habits, customs, norms, and behaviors that a company cultivates and hence the responsibility to do it well.

Establishing an environment that favors harmonious coexistence and work conciliation is dependent on the congruence between what is said and what is done.

 

Let’s talk about 5 ways to build positive relationships at work.

  • First, harmony is created when there is a clear demonstration of fairness. By this, we mean that it is just as important to publicly recognize the worker as it is to reprimand him or her in private. Omitting either can lead to dissatisfaction that, eventually, ends in discord or erosion of relationships.
  • Establish boundaries. This is on a personal as well as organizational level; the most significant thing with boundaries is that they are crystal clear to everyone, as are the consequences of violating them. Respect will be shown if a limit is communicated respectfully and clearly, and others will think twice before abusing them. In the opposite direction, the consequences are devastating.
  • Respect for individuality. Each person is a universe, and we all have our dreams, illusions, life purpose, talents, and internal battles that lead us to be the way we are. Being aware of our role in the lives of our colleagues can significantly strengthen the relationship.
  • Share knowledge. Not everything is interesting to everyone, but it is certain that a relationship of growth and discovery is created when you share tasks, ideas, or resources that are interesting to others. For this, we must always watch others.
  • Seeing you act is the most powerful way to impact your team. Procrastination is a powerful enemy that undermines credibility, trust, and the relationship between colleagues. If you say something, you also do it.

Effective communication and conflict resolution techniques, emotional intelligence and motivation training are some of the tips that I recommend taking to a more advanced level.

It is challenging to work with teams, but it is even more satisfying when you connect with them as beings and understand their individuality, their personal history, and the reasons why they cannot do things differently.

Before rejecting someone at work, before firing them, before refusing to deal with them, give yourself the opportunity to get to know them. Perhaps they come with a work culture of abuse, without limits, without harmony, and it is in your power to change it.

Mindful Living & Happiness Habits You Can Adopt Today

The perception of our existence and the recognition of reality seem simple tasks that, on many occasions, we overlook because it is our brain that processes the information and, as a result, provides us with a personal state of mind in which each individual guides in his own way the way he interacts with himself and his environment.

Although we are not the only conscious beings, our evolutionary development has allowed us to reflect, socialize, empathize, analyze, search and try to understand the meaning of “I” and the purpose we have when we relate to nature, animals, including humans and the universe in general.

In all this concept of consciousness, there is still the mysterious, the magical, which connects us with the world of spirituality, since it can not only be based on the functioning of the cerebral cortex, since much of what consciousness means, is subjective and intrinsic to each person.

The conscience is the one that guides us on the line of good and evil, which can be different for each culture; this is how, joining it to another concept, what is called collective conscience is generated, which helps us to function as a society, ideally harmonious.

If consciousness is reduced to a function that we aren’t concerned about, and this is performed autonomously, there would be no difference between just living for living, and being in a trance state, where we are not really enjoying ourselves and all those wonderful stimuli that nature provides us with every second of our day.

We can re-learn to reconnect, to love ourselves, to love ourselves and thus enjoy the present, to live with full consciousness, and not let the time we have in this world slip through our fingers, between worries, fears, and superfluous things.

An essential act to love oneself is to establish self-care, through the prevention of physical, mental and emotional health. Here are some suggestions you can start with: learning about and engaging in your body’s functioning, physical activation (choose what appeals to you: dance, weights, outdoor exercise, walking, running, etc.), nutrient-rich food, exploring and immersing yourself in nature, contemplation, or exploring your local culture.

By reconnecting with your body and establishing a new relationship with your environment, you will experience greater presence, significantly reducing the negative effects of stress, such as anxiety, headaches and physical ailments, among other benefits.

Reconnect: Work and Life in Balance

"Going overboard, even for what we love, might not always be in our best interest."

Often, we dive deep into our passions. It fuels our daily drive, provides our financial lifeline, and gives us a sense of purpose. But what if that suddenly changes?

The term 'Burnout' refers to an inadequate response to chronic stress. According to U.S. psychologist Christina Malach, it's marked by emotional exhaustion, depersonalization, and a drop in performance.

There's a threshold where excessive interaction results in negative attitudes and behaviors. More so, this disorder arises from consistent stress.

Factors like workload, a feeling of powerlessness, scant rewards, and a lack of inclusivity can cause burnout. Moreover, workloads have expanded, often spilling into our personal spaces.

Unclear roles and a lack of autonomy create a challenging, potentially toxic work environment. When you add unrecognized efforts into this mix, the setting worsens.

The workplace atmosphere, the quality of relationships, and team cohesion can be crucial for our well-being. Yet, a clash in values between an employee and the company can lead to emotional imbalances.

If you're showing any of these symptoms, it might be time for a break:

  • - Constant fatigue.
  • - Regular illnesses.
  • - Headaches or muscle pains.
  • - Shifts in appetite or sleep patterns.
  • - Feelings of failure.
  • - Overwhelming sense of defeat.
  • - Loss of motivation.
  • - A growing negative outlook.
  • - Work indifference.
  • - Procrastination.
  • - Overreliance on food, drugs, or alcohol.
  • - Directing frustrations onto others.
  • - Absenteeism or frequent tardiness.

Listen to your body and behavior; they might be hinting at burnout.

Loving what we do can be the engine of our life, but excesses are seldom good. It's time to observe, reconnect, and set healthy boundaries in every life facet.

Reconnect with Nature: How to Restore Balance, Reduce Stress and Heal – Fran Lugo

We are naturally linked to nature. We need to maintain contact with natural environments to fully develop our minds and bodies.
Taking care of our planet allows us to sustain human life. Since human beings are an essential part of the ecosystem, it is important to establish a flow that maintains life on Earth. Their well-being determines the optimal state of conservation and balance. By establishing a harmonious relationship with nature, we will allow it to recover its abundance. From this awareness, we will provoke processes in the human being that restore serenity, peace, and, even, a biological balance.

“A proactive, creative and caring attitude towards life is crucial to our notion of mental, physical and emotional health.”

Many people are still unsure about our position as part of a large organism, and how our interdependence and care ensure a balance that allows us to elevate the living conditions of this large cell.
Balance can be achieved by incorporating living elements, such as plants, trees, and now also with the digital recreation of these environments to empathize with.

When we recognize how important it is to bond with our environment, cultivating relationships based on care, respect, compassion, love, and patience, we will have a better and more conscious use of resources.

No one knows what they have until they see it gone….

After the pandemic, we need to treat our planet with respect and take nothing for granted. The power to heal ourselves within this great cell naturally does not require great effort, according to International Forrest Medicine. International Forrest Medicine reports that phenytincides, an essential, volatile oil produced by plants and trees, can relax, relieve stress, and boost the immune system.

Researchers from the University of Colorado at Boulder discovered that Mycobacterium Vaccae lives in forests and can reduce inflammation in the brain and make it resistant to stress. Therefore, we can heal and regenerate ourselves in this great organism by simply relating to nature. For those of us who still can't get out, we can start by making a Biophilia design. If you already feel confident in living freely, midday is an ideal time to connect with nature in natural settings, as it is the time of day when trees emit the most oxygen.

Here are some benefits you can get: — Reduction of stress hormones — Strengthening of the immune system — Improved sleep — Decrease in glucose levels — Reduced heart rate — Decrease in blood pressure — Brain relaxation — Increase tranquility and invigorate — Improve mood — Enhance memory — Promote clarity and creativity — Support addiction recovery

The philosopher Gaston Bachelard stated that “We understand nature by resisting it”, the more we care for it, the more we understand it, and to our benefit. Biophilia is an important part of human health.

Nature, and trees, are the Earth's attempts to communicate with us. Let's reconnect!

Simple Steps To Eat Healthier In 2023

Today, a lot of importance has been placed on the world of food, and we certainly understand why. The food we eat nourishes the body and makes all the functions necessary to live our day-to-day lives happen. To provide our body with the best fuel, it is essential to eat nutritious food.
Many of us are willing to do so, but nowadays, there is a lot of information and a wide variety of choices that can be confusing. Here are some practical tips to help you improve your eating habits easily. Keep in mind that these are general recommendations, so we encourage you to try them out and explore them on your own or, better yet, thanks to a professional.

The first thing we recommend is to reduce the consumption of refined sugar. There is a lot of information about the harmful effects of sugar, ranging from causing tooth decay to obesity or diabetes, even recently it has been linked to mental disorders and mood alterations. The risk of disease decreases when you stop consuming sugar products. Consider that it is also hidden in foods and beverages with names such as syrups, glucose, dextrose, maltose, fructose, among others.

Another option is to avoid ultra-processed foods. These products are usually industrially processed to modify their structure, lack real nutrients and may contain addictive components. Read the ingredients of what you buy, if the list is very long, and they are also strange words that you cannot identify as food, it is probably an ultra-processed food.

Here are 3 categories of natural foods that could improve the quality of these foods:
• Seasonal: their contribution is linked to what we need at that time.
• Organic. They are free of chemicals, avoiding many damages that toxicity generates.
• Local: you promote obtaining what you require according to the place where you live.

These tips will help you make your diet healthier and help you avoid foods that could be harmful to your health.
Try to take these recommendations into account, but do not be distressed if you cannot comply with them or follow them all.
Reduced consumption of ultra-processed foods and sugar can significantly improve your health. Please keep in mind that small changes can make significant differences.