Mindfulness and Blood Pressure: Sticking to a Healthy Diet

This week in building health 👇

Transforming Health Through Mindfulness: A Heart-Healthy Diet Journey

In our relentless quest for the 'perfect diet,' we often overlook a crucial component: our mindset.

Another study came out this month that shows the power of mindfulness and awareness when it comes to healthy eating habits.

The Study: Mindfulness-Based Diet Adherence

A recent study led by Dr. Eric B. Loucks at Brown University took participants with elevated blood pressure and gave them an 8-week mindfulness program.

The results?

• More adherence to a heart-friendly diet

• Improved biomarkers like blood pressure

• Notable increase in self awareness.

Why This Matters

This basically goes back to what I talked about last week: on how we need to focus on higher order skills when it comes to health.

We’re so obsessed with “is this food good or bad,” that we forget to work on the things that can make health sustainable.

Things like our mental state and mindfulness are always sidelined in conversations about food and diet, even though I believe they drive 80% of the results.

Shifting the Focus: Mind Over Meal

The takeaway here is simple:

Practice mindful eating

And there are many stages during the process where you can do this:

• At the grocery— avoid impulsive buys and stick to what’s on your list

• Looking at a menu— take some time to choose a food you know would do you better

• When eating— slow down, chew your food, and recognize when you’re full

In a world obsessed with the latest diet trends, this study serves as a reminder of the foundational role our mindset plays in achieving lasting health benefits.

Focus on mindset and you can align your eating habits to your values and your body’s needs.

→ Read more on this here

My favorite health things for the week

// one

How Much Control Do You Have Over Your Own Happiness?

12 minutes | Jeremy Adam Smith

We often think happiness is a personal choice, but actually a lot of it is determined by your environment.

This article divides what you can control and what is shaped by your circumstances. And that lets you be practical— focus on the things you have power over.

Understanding the balance between environmental impact and personal control can be the key to finding our path to happiness.

→ Read more on this here

// two

Your Brain's Silent Ally in Cognitive Performance.

5 minutes | Louisa Nicola

It’s Creatine.

Which I’ve started taking again recently after not taking any for about 12 years.

Why?

A lot of research over the years shows how creatine amplifies brain energy, leading to enhanced mental performance.

Following a specific regimen—5 grams daily over six weeks—I’ve been feeling a nice boost in my energy levels and focus throughout the day

→ Read More About it Here

// three

What 1 Mushroom A Day Does to Cancer Risk

Check out this YouTube Short 👆

Until next time

My Five Minute Movement series is almost done!

I had some time to shoot the videos this weekend, so I finally knocked it out.

Next up I’ll be writing the emails that will come with the videos. I expect to get that done next week

(Target Dec 8 perhaps 👀)

We’ll see

Have a Healthy Weekend