4 ways psychobiotics can help your mental health

Lifts mood What we eat can have a huge impact on our mood, this is because of the two-way communication between the gut and brain via the vagus nerve. According to a study in the Trends of Neurosciences, psychobiotics can benefit our mood by influencing the part of our brain associated with emotional attention. In fact, the results of the study showed that participants who included probiotic supplements with the bacteria Lactobacillus casei Shirota in their diet were more likely to rate themselves as happy rather than depressed. Keen to reap these benefits? Lactobacillus casei Shirota is a bacteria commonly found in fermented milk drinks such as kefir but is also present in sauerkraut and yoghurt. Better focus and concentration When our brain is happy and healthy, we often find it easier to concentrate and focus. A key component of a healthy brain is a well-functioning digestive system. We can ensure that our brain stays sharp by…

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World’s largest indoor ice, snow theme park opens in Harbin

The world’s largest indoor ice and snow theme park opened in Harbin, the renowned “Ice City” in China’s northernmost Heilongjiang Province, on Saturday, according to a report by the Xinhua News Agency.   With a construction area of 23,800 square meters, the park clinched the Guinness World Record of the World’s Largest Indoor Ice and Snow Theme Park that night. The facility features nine themed areas and 13 experience projects, showcasing lifelike ice sculptures illuminated by colorful lighting. The park maintains a constant temperature ranging from -8 C to -12 C to accommodate visitors throughout the year. The theme park uses the world’s most advanced techniques and craftsmanship in ice sculpture and snow architecture, combined with sound, light and digital technologies as well as real-time interactive technology, according to the report. The park uses 20,000 cubic meters of ice harvested from the Songhua River for its landscape construction.  Compared with the outdoor…

Three breathing exercises to help you feel calm

Try one of these to practice at a time, rather than all three at once. If something doesn’t feel right or makes you uncomfortable, stop the practice and return to a natural breathing pattern. Samavritti pranayama The samavritti breath is often called the ‘equal-parts’ or ‘box’ breath and is practiced in four stages of equal length. This breath can help to focus a busy mind and, as a result, you may notice you start to feel calmer. Find a comfortable seat. This might be in a cross-legged position on the floor or, alternatively, sit upright in a chair with your feet flat on the floor. Close your eyes or lower your gaze. Allow yourself to settle here, spending a few moments paying attention to the natural ebb and flow of your breath. When you feel ready, inhale for a count of four. At the top of your inhale, pause and hold…

YOGA – HOW TO START YOUR PRACTICE

What is yoga? Much of the yoga that we now practice in the West is based on an eight-path system, outlined by a sage in Ancient India called Patañjali. Little is known about Patañjali’s life but his wisdom, as explained in The Yoga Sutras of Patañjali, has become internationally recognised. These sutras (or ‘words of wisdom’) outline the eight limbs of yoga that, if followed, are said to help a person to reach enlightenment. One of these branches is the physical practice of yoga postures, known as asana. We’ll mainly be discussing the physical practice of yoga in this feature, but it’s important to be aware of the historical and cultural context of your yoga practice before starting out. Plus, as you further your physical practice, you may wish to dive into yoga’s rich history even further. The health benefits of yoga Yoga has a number of physical benefits for our body.…

5 no-jump exercises to get your heart pumping

Using your own bodyweight provides enough resistance here with these movements. But you can add a pair of dumbbells or a weighted jacket to challenge yourself as you progress. Remember the importance of form here, too. We’ve shared some helpful pointers to help you get these movements right every time. And if you feel any pain, make sure to come out of the exercise. Squats A PT-favourite, squats work your glutes and lower-body to help build a perkier posterior. Starting with your feet hip-width apart, look forwards and engage your core as you squat down. Send your hips back and down, and take the squat deep enough so that your hip joint is parallel or lower than your knees. Ensure your knees don’t go past your toes as you squat down. Half burpees You don’t always need to do chest to floor burpees to get your heart rate up. A half burpee can be just…

The Role of Nutrition in Mental Health and Well-being

We all know that eating a balanced diet is essential for our physical health. But did you know that what we eat also plays a significant role in our mental health and well-being? That’s right – nutrition is not just about keeping our bodies healthy, but also about keeping our minds healthy too. The saying “you are what you eat” is true in more ways than one. The foods we consume provide the nutrients our bodies need to function properly, and this includes our brains. Our brains require specific nutrients to maintain optimal mental health and cognitive function. When we don’t get these nutrients, it can have a negative impact on our mental well-being. One of the most crucial nutrients for mental health is omega-3 fatty acids. Omega-3s are essential for brain health and have been shown to improve mood, reduce symptoms of depression and anxiety, and enhance cognitive function. Sources…