Foods That Help Slowdown or Mitigate Stress

Not only does stress impede your productivity, but it also impacts your mental and general health. People know stress is harmful, but just how harmful only a few are aware. Considering how many people suffer stress, every adult needs to know the effects of stress and ways to manage it – particularly using natural or traditional products. In Australia, 91% of people stress over one or more critical parts of their life. 86% of Chinese workers report feeling stress. Similar stats apply to other countries. Considering the high likelihood of feeling stress at some point in your life, we’ll discuss some foods and substances that will help you fight off stress.

● Foods Containing Selenium

A study found that selenium may help you maintain a healthy mood by reducing inflammation. Inflammation increases psychological disorder and mood swings. Selenium helps prevent cancer by its anti-carcinogenic functions, and it is one of the best antioxidants for managing cell damage. Selenium is mostly found in nuts, animal products, vegetables like mushroom and soybeans, and others. However, selenium should be consumed in recommended quantities, preferably 400 micrograms a day. A good source of selenium is the Brazilian nuts.

● Foods High in Omega-3

The fatty acid, Omega-3, is related strongly to the human body’s cognitive and mental health function. Omega-3 contains elements known to reduce inflammation and increases brain function. Examples of meals with Omega-3 are trout, herring, fatty fish, salmon, sardines, and more. A study found that eating salmon thrice a week reduces anxiety in men.

● Vitamin D foods

Researchers are increasingly convinced that vitamin D affects the mood in a way that reduces depression and anxiety. The Journal of Effective Disorders reported evidence that suggests vitamin D has a positive effect on depression. Other reports have similar conclusions on vitamin D concerning pregnant women and older adults. Another highly likely positive side to vitamin D is the improvement of seasonal disaffected disorder in winter. An excellent example of Vitamin-D-food is salmon, sardines, and egg yolks.

● Herbal Tea

To the body, feelings are as important as nutrients sometimes. It is a fact that drinking a warm cup of tea helps you relax. Research shows that seeping warm tea promotes feelings of interpersonal warmth and friendliness. Certain herbs can produce soothing effects, whether taken warm or cold.

Green tea is a good source of caffeine. Caffeine has both positive and negative effects and only becomes harmful when taken in large quantities or in the case of addiction. But a moderate dose should provide a jolt of energy that lighten your spirit and makes you feel like working.

● Dark Chocolate

Before a 2014 study that confirmed the suspicion that dark chocolates increase our ability to relax, experts believed that dark chocolates and cocoa do improve mood. It isn’t yet clear how dark chocolate helps the human mind, but it is known to contain high amounts of polyphenols, like flavonoids. A study found that flavonoids possibly reduce neuroinflammation, cell death in the brain, and improves blood circulation. The presence of tryptophan in chocolates also enhances neurotransmitters in the brain, which impacts our moods positively.

● Warm Milk

Using milk to get a better night’s sleep is a centuries-old tradition, and still works today. Sleepadvisor.org holds that sipping warm milk produces a relaxing effect on the body and psychology. Calcium is critical for bone growth and health, and can also reduce depression, as a study finds. Milk contains vitamin D, which, together with calcium, helps with muscle relaxation and stabilizes your mood. Foods with high calcium content include yogurt, cheese, canned salmon, sunflower seeds, and much more.

● Consuming Probiotic Foods

Probiotics are helpful bacteria that build a healthy gut system by eliminating or reducing harmful bacteria. Probiotics also boost your immune system and speed up the digestion and absorption of nutrients. Researchers found a direct correlation between gut health and mood disorders. Gut bacteria are found to produce molecules with neuroactive functions that improve your mood. You can get probiotics in food supplements that can cost up to $40 for a month’s supply. Probiotics are also present in natural foods – a better source than pills. A fermented yogurt known as kefir is one of the great sources of probiotics. You could also produce probiotics by growing a bacteria culture using cabbage juice.

● High Fiber-Content Foods

Foods high in fiber-content are suitable for the gut system and help slow down stress. A 2018 study found a strong correlation between increase intake of a high-fiber diet with reduced depression and stress. Fiber helps mitigate oxidative inflammation and stress, with the effect of reducing risks of cancer and other health conditions. You can find high fiber content in foods like beans, green peas, berries, almonds, and plenty of other greens.

Conclusion

Eating the correct diet helps mitigate vulnerabilities to most diseases, and improves our overall health. Many foods help us maintain healthy stress levels, which leads to higher productivity in the long run. Nutrition scientists are still adding to the list of stress-mitigating foods as research uncovers more. To learn all you need to know about stress and how to manage it, visit this website.

How Heating your Business Premises Increases the Productivity of your Employees

Did you know that you can increase the productivity of everyone in the office by maintaining a comfortable temperature in the office? According to the U.S. Occupational Safety and Health Administration (OSHA), the comfortable temperature in the office should be between 68 and 76 F. Although OSHA does not set it as a requirement to maintain that temperature at the office, it recommends such a temperature for the comfort of all office occupants.

With comfort comes productivity. However, there are always office thermostat wars where some people love the temperatures hot, others cold, and others are not sure what they want. As a leader, you need to choose a thermostat range that accommodates as many people as possible – ensure that the office doesn’t get too cold or too hot to accommodate some workers.

At the right temperature setting, your employees should feel comfortable enough not to remember the thermostat.

How Does Temperature Affect Productivity in the Office?

If you are always complaining about the productivity levels at the office, you are not alone. Whether it is just one employee or all the employees, productivity is an issue is so many offices around the world.

Decreased productivity levels are witnessed when employees are always on their phones, replying and sending messages, sharing funny memes, talking with coworkers about the weekend that was, taking long breaks, and getting lost in thoughts during meetings.

Although the temperature is not the only factor that affects productivity levels, it is one of the main factors why employees might feel less productive. In 2009, the Society for Human Resource Management (SHRM) did research on office creativity and temperature. From the study, 22 percent of the respondents found the office too hot, 27 percent found the office too warm, 19 percent found it too cold, and 54 percent found the temperature to be just right. 

When the temperature is too warm, hot, or cold, the workers are not able to concentrate. Employers can make it comfortable for them by warming the room using a small electric heater. Today, it is easy to regulate the temperature ion these heaters. The heater is ideal when you work in a small office or a large office where workers are in small cubicles.

From the SHRM study above, at least half of all offices in the world are either too cold or too hot for the productivity of the workers.

What is the Right Office Temperature?

This is where thermostat wars begin. However, as a leader, you can always find a range that leaves every comfortable (and productive). According to a study conducted by the Helsinki University of Technology, workplace performance is at its optimum between 69.8 and 71.6 degrees Fahrenheit – that is between 21 and 22 degrees Celsius. Productivity was highest at the highest point of the range, which is 71.6 F.

Cornell University conducted the same kind of study and found that cold workers make more errors when typing, thereby increasing labor costs by 10 percent. When the office temperature increased from 68 to 77 degrees Fahrenheit, it was observed that typing errors reduced by 44 percent. Typing output also increased by 150 percent.

Next time you think about productivity, think about the productivity of those working for you.

Other Factors Affect Productivity Too

There are many factors that affect how employees respond to office temperatures. Factors such as season, clothing, age, humidity, and health affect how an individual responds to the thermostat. For you to achieve maximum productivity for your employees, therefore, most of these factors need to be constant. If some workers are wearing heavy jackets when others are on light shirts, you may never come to a consensus on the right office temperature.

When it comes to season, winter days will see your workers less productive than summer days. In the same winter, workers can wear heavier clothing instead of adjusting the thermostat. This is the same for summer; wear light clothes instead of setting a lower temperature.

If the temperature of a place is comfortable, but the humidity isn’t, the workers will still not be comfortable. A relative humidity level of 40 percent is comfortable for all workers. However, when the humidity is low, a higher temperature (up to 29 degrees Celsius) will be optimal for performance. If the humidity levels affect performance at the workplace, a humidifier can be used to restore comfort.

When you manage office temperature and humidity, you increase productivity and reduce sick days. However, these two are only responsible for physical comfort. The workers also need to be mentally comfortable for their productivity to soar. Leaders need to find ways to motivate their workers t keep them mentally comfortable.

Conclusion

Maintaining office HVAC or getting small electric heaters and fans for the office will go a long way in enhancing productivity at work and improving the bottom line of your business. If the productivity is still low even after adjusting the temperatures, look at other factors.

The Role of Radio Stations in Combating Identity Theft That Can Help Media Companies

Most people know the dangers of identity theft. Media houses have a role to play, especially in sensitizing the masses on how to protect themselves from identity theft.

Radio stations and media houses have not been spared by hackers. In 2013, the New York Times and The Washington Post databases were hacked into by Chinese hackers. Since then, media houses have been more careful in how they protect their data. They have also been at the forefront in the fight against identity theft. Even though radio stations help fight identity theft, they are also at risk of being hacked which will expose a lot of their fans to identity theft.

Before they can sensitize their fans, these radio stations need to ensure that their systems are safe from hackers. They can ensure the safety of their systems through:

  • Take an inventory of customer data collected
  • Limit access to people who can access customer data collected
  • Encrypt any data sent from one platform to the next
  • Install Firewalls and identity theft and malware protection software
  • Educate employees about phishing and ways to protect themselves online
  • Regularly change passwords
  • Any records and documents to be disposed of should be destroyed or cross shred
  • Train employees to identify breaches and monitor accounts for irregular activities.

Sensitize the Masses on the Dangers of Identity Theft

Radio stations have a chance to teach their fans the dangers of identity theft. Some people may not fully grasp what a hacker can do once they have stolen your identity. Identity theft can destroy one’s life besides messing up their finances. Below are some of the ways identity theft can mess your life:

  • Hackers can use your credit card details to shop online leaving you in debt
  • Hackers can use your SIN number and your ID to borrow loans from online payday lenders
  • Your information can be used to commit fraud online – you can be arrested for this
  • Hackers can also send inappropriate messages to your friends, family, colleagues, or your neighbors – this can result in these people picking up fights with you and not ever respecting you

After losing your personal information to a hacker, you might end up poor, in jail, and with no friends. The masses need to understand that everyone is prone to identity theft as long as they have internet access and transact online.

Teach the Masses How to Stay Safe From Identity Theft

It is not possible for everyone to never use the internet or never shop online. However, we can all be safe when using different services online. Hackers may not access your information directly but they might access the information through social platforms such as Facebook and Instagram. It makes sense if an individual would want to subscribe to an identity theft protection service to keep their personal information safe. Some of the tips radio stations can teach their fans to include:

  • Creating strong passwords with numbers, letters, and special characters for all the accounts you access. These passwords should be changed regularly.
  • Enter as little information as possible when using apps
  • Limit posting personal information such as social security number, phone number, and current address on social media
  • Set your privacy to the highest level when using apps and online accounts. Regularly check these settings to ensure they are not affected by upgrades.
  • Avoid downloading free applications on your social media profile
  • Avoid friendships and connections on social media with people you are not familiar with
  • Verify any link sent to you before clicking on it
  • Keep track of your accounts such as bank accounts and social media accounts to ensure there are no suspicious activities
  • Google your name occasionally to ensure no dubious social media accounts are running under your name

Reporting Identity Theft Cases

Radio stations are mandated with reporting identity theft cases and discussing the conditions under which the cases occurred. This way, consumers can protect themselves better when they know the details of a case. If some of their fans are affected, they need to teach them the first steps in ensuring that their lives are not destroyed.

Individuals affected can, for instance, ask their banks to stop any online bank activities such as shopping. They can also report to the authorities that someone has access to their social security numbers and personal details to protect themselves from prosecution in case of fraud. In conclusion, radio stations can help consumers in choosing the right identity theft protection services. This way, consumers can pick services that will meet their protection needs and their budgets. The stations can further show consumers how to use these services and inform them of any updates.