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Best 10 Tips to Avoid Procrastination.

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Procrastination is not a sign of a serious problem. It’s a common tendency that most people give in to at some point or another.Procrastination is the act of delaying or putting off tasks until the last minute, or past their deadline. Some researchers define procrastination as a “form of self-regulation failure characterized by the irrational delay of tasks despite potentially negative consequences.No matter how well-organized and committed you are, chances are that you have found yourself frittering away hours on trivial pursuits (watching TV, updating your Facebook status, shopping online) when you should have been spending that time on work or school-related projects.Whether you’re putting off finishing a project for work, avoiding homework assignments, or ignoring household chores, procrastination can have a major impact on your job, your grades, and your life.

Causes

Academics

Procrastination can also be a result of depression.

Depression Symptoms:

  • Low mood
  • Changes in appetite.
  • Sleep Disturbance
  • Agitation.
  • Fatigue.

Obsessive-Compulsive Disorder (OCD)

Procrastination is also pretty common in people with Obsessive-Compulsive Disorder.One reason is that OCD is often linked with maladaptive, unhealthy perfectionism, which causes fears about making new mistakes, doubts about whether you are doing something correctly, and worry over others’ expectations of you.
People with OCD also often have a propensity toward indecision, causing them to procrastinate rather than make a decision.

Types of Procrastination

Passive procrastinators:  Delay the task because they have trouble making decisions and acting on them Active.

procrastinators              : Delay the task purposefully because working under pressure allows them to “feel challenged and motivated”.

Perfectionist                   : Puts off tasks out of the fear of not being able to complete a task perfectly

Dreamer                          : Puts off tasks because they are not good at paying attention to detail.

Defier                               : Doesn’t believe someone should dictate their time schedule.

Worrier                            : Puts off tasks out of fear of change or leaving the comfort of “the known”.

Crisis-maker                   : Puts off tasks because they like working under pressure.

Overdoes                         : Takes on too much and struggles with finding time to start and complete task.

Procrastinators vs. Non-Procrastinators

Non-procrastinators focus on the task that needs to be done. They have a stronger personal identity and are less concerned about what psychologists call ‘social esteem’—how others like us—as opposed to self esteem which is how we feel about ourselves,” explained Dr. Ferrari in an interview with the American Psychological Association (APA).

According to psychologist Piers Steel, people who don’t procrastinate tend to be high in the personality trait known as conscientiousness, one of the broad dispositions identified by the Big Five Theory of personality. People who are high in conscientiousness also tend to be high in other areas including self-discipline, persistence, and personal responsibility.

Tips for Procrastinators

Breaking the procrastination habit isn’t easy. After all, if it was simple there wouldn’t be an estimated 80% to 95% of students engaging in procrastination on a regular basis.4 The urge to put things off can be strong, especially when there are so many things around us to provide fun and entertaining distractions.

While procrastination might not be something you can avoid entirely, becoming cognizant of the reasons why you procrastinate and how to overcome those tendencies can help. By implementing these strategies, you might find that it is easier to put your nose to the grindstone and get started on those important tasks.

Deal with Your Fear.

Fear is one factor that contributes to procrastination.

1. Pick Your Poison.

The key to beating procrastination is focus. We often give ourselves too many things to do and become overwhelmed. Start by choosing just ONE thing that you’ve been procrastinating and make a commitment to complete that task in the next week.

2. Start today.

Once you’ve narrowed it down to one task, you must take immediate action. Today. If it feels daunting or you don’t think you have enough time to complete the task, do the Five Minute Miracle below.

3. Five Minute Miracle.

This is one of the best techniques for people who struggle with procrastination. The Five Minute Miracle involves asking yourself; “Hmm, what action can I take in less than five minutes TODAY that moves this forward even the tiniest bit?” Once you’ve identified a small action, set a timer for five minutes and spend five minutes working on the task. Research shows that once you start something, you’re much more likely to finish it. This is due to a psychological phenomenon called the Zeigarnik effect, which says that unfinished tasks are more likely to get stuck in your memory. (This is also why our mind gets stuck in a loop thinking about all the things we haven’t yet completed.) Remember: Small action is still action. Five minutes can make all the difference.

4. Do a Power Hour.

A Power Hour consists of putting away all distractions and working in concentrated chunks of time (to begin with I suggest no more than twenty minute intervals) followed by short periods of rest, in order to harness the optimal performance of your brain and body.

Science has discovered that our brain naturally goes through cycles with peaks and valleys. To maximize your output, it is vital that you honor these peaks and valleys by balancing concentrated, focused time with relaxation and integration.

5. Kill It With Kindness.

Research shows that the more you can forgive yourself for past procrastination, the more likely you are to overcome your current procrastination and take action. Practice self compassion when thinking of your past experience.

6. Have a Procrastination Power Song.

Pick a song that really gets you energized, and play it whenever you want to tackle something you’ve been procrastinating. The brain likes to have a trigger to create new habit, plus you’re more likely to follow through when you’re feeling good in your body.

7. Get under the hood.

Sometimes, it can be helpful to understand exactly why you’ve been procrastinating a specific task. Are you afraid of something? Maybe you feel overwhelmed and don’t know where to start. Fill in the sentence; “I’m avoiding this task because…” or “I’m avoiding this task because I’m afraid that…” And see what shows up. Identifying your fears can help you realize the monsters in the closet aren’t as bad as you think.

8. Let It Go.

Most people put way too much on their To Do list. One way to stop procrastinating something is to decide you’re never going to do it. What can take off your to do list? Try crossing something off your list simply because you realize you don’t really need to do that thing…ever. Give yourself permission to let it go.

9. Make a bet.

It can be very helpful to have an accountability buddy. One fun way to take this a step further is to have a bet with your buddy.Choose a day and time within the next week that you will complete this task and then tell your friend or colleague; “I’ll give you $10 / take you out to lunch / buy you coffee / watch that awful movie you’ve been wanting to see / etc. if I haven’t completed this task by next Wednesday at 10:00am.” Give your accountability buddy a date and time within the next week and tell them in order to redeem the agreed upon prize, they must check in with you at that appointed day and time. If you haven’t completed your task by then…you owe them whatever you bet!

10. Make it fun.

Another way to motivate yourself to complete a task is to create a reward that you will give yourself once it’s been completed. What can you treat yourself to once you’ve finished this task? Research shows the human brain responds to reward stimulus and this can be a good way to create habits.

Other tips that helps Procrastination

Make a to-do list                                : To help keep you on track, consider placing a due date next to each item.

Take baby steps                                  : Break down the items on your list into small, manageable steps so that your tasks don’t seem so overwhelming.

Recognize the warning signs           : Pay attention to any thoughts of procrastination and do your best to resist the urge.If you begin to think about procrastinating, force yourself to spend a few minutes working on your task.

Eliminate distraction                        : Ask yourself what pulls your attention away the most—whether Instagram,Facebook updates, or the local news—and turn off those sources of distraction.

Pat yourself on the back                   : When you finish an item on your to-do list on time, congratulate yourself and reward yourself by indulging in something you find fun.

Procrastination is one of those things that even the most well-organized and punctual fall victim to at some point or another. Think about the last time you found yourself watching television when you really should have been doing homework. While common, procrastination can have a detrimental impact on your life, including your grades.

So what can students and other people do to overcome procrastination and avoid the stress, anxiety and poor performance that stems from completing assignments at the last second?

Researchers suggest that developing a schedule, carefully planning academic tasks, and improving time-management skills are all effective ways to cope with procrastination.

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Health

Vitamin B3 Protects Skin Cells From The Effects Of UV Exposure, New Research Finds

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We all know just how important eating our vitamins are. Vitamins are essential nutrients that nourish our body and keep vital organs functioning smoothly. While some help with immunity, others regulate the skin and hair.

And turns out a few of them can even keep you safe from cancer. In fact, a recent study found that increasing the consumption of vitamin B3 can protect the skin from the ill-effects of UV rays, potentially reducing the incidence of non-melanoma skin cancers.

Researchers in Italy isolated cells (human primary keratinocytes) from the skin of patients with non-melanoma skin cancers. These cells were treated with three different concentrations of nicotinamide (NAM), a form of vitamin B3, for 18, 24, and 48 hours and then exposed to UVB rays.

Vitamin B3 can work wonders when it comes to protecting the skin:

Results show that pre-treatment with 25mM of NAM 24 hours before UV irradiation protected the skin cells from the effects of UV-induced oxidative stress, including DNA damage. Furthermore, it decreased antioxidant expression and blocked local inflammation by showing decreased nitric oxide release and reactive oxygen species (ROS) production and reduced iNOS protein expression.

Lara Camillo, a research student from the dermatological unit of AOU universitaria Maggiore della Carita, Novara, Italy says: “Our study indicates that increasing the consumption of vitamin B3, which is readily available in the daily diet, will protect the skin from some of the effects of UV exposure, potentially reducing the incidence of non-melanoma skin cancers. However, the protective effect of vitamin B3 is short-acting, so it should be consumed no later than 24 to 48 hours before sun exposure.”

Research presented today at EADV’s 29th Congress, EADV Virtual, shows hope that a form of vitamin B3 could protect skin cells from the effects of ultraviolet (UV) exposure: the main risk factor for non-melanoma skin cancers.

Researchers in Italy isolated cells (human primary keratinocytes) from the skin of patients with non-melanoma skin cancers. These cells were treated with three different concentrations of nicotinamide (NAM), a form of vitamin B3, for 18, 24, and 48 hours and then exposed to UVB.

Results show that pre-treatment with 25μM of NAM 24 hours before UV irradiation protected the skin cells from the effects of UV-induced oxidative stress, including DNA damage. NAM enhanced DNA repair, demonstrated by decreased expression of the DNA repair enzyme OGG1. Furthermore, it decreased antioxidant expression and blocked local inflammation by showing decreased nitric oxide (NO) release and reactive oxygen species (ROS) production, and reduced iNOS protein expression.

Lara Camillo, a research student from the Dermatological Unit of AOU Maggiore della Carità, Novara, Italy says: “Our study indicates that increasing the consumption of vitamin B3, which is readily available in the daily diet, will protect the skin from some of the effects of UV exposure, potentially reducing the incidence of non-melanoma skin cancers. However, the protective effect of vitamin B3 is short-acting, so it should be consumed no later than 24 to 48 hours before sun exposure.”

Non-melanoma skin cancers are the most common malignancies in the Caucasian population and incidence is increasing worldwide. The main risk factor is UV radiation exposure, which damages the DNA, increases ROS production, activates local inflammation, and depletes cellular energy, leading to genomic instability and cell death.

About skin cancer:

There are two main types of skin cancer: non-melanoma skin cancer (which includes basal cell skin cancer, squamous cell skin cancer and other rare types) and melanoma skin cancer. Basal and squamous cell cancers are most often found in areas exposed to the sun, such as the head, neck, and arms, but they also can occur elsewhere (2). They are very common but are usually very treatable (2). Melanoma is a type of skin cancer that develops when melanocytes (the cells that give the skin its tan or brown colour) start to grow out of control (3). Melanoma is much less common than some other types of skin cancers but is more dangerous because it’s much more likely to spread to other parts of the body if not caught and treated early (3). Non-melanoma skin cancer is the 5th most commonly occurring cancer in men and women, with over 1 million diagnoses worldwide in 2018.4 Melanoma of the skin is the 19th most commonly occurring cancer in men and women, with nearly 300,000 new cases in 2018.

About EADV:

Founded in 1987, EADV is the leading community to further the knowledge of health professionals and advocates in the field of dermatology and venereology. It is a non-profit organization with over 7,000 members, across 113 different countries in the world, providing a valuable service for every type of dermato-venereologists professional. The EADV is committed to improving the quality of patient care, continuing medical education for all dermato-venereologists within Europe and beyond, and advocacy on behalf of the specialty and patients.

About EADV Virtual:

This year’s Congress is a first in EADV’s history. EADV Virtual – New Frontiers in Dermatology and Venereology provides an exceptional opportunity for colleagues from around the world to explore the latest developments in science and patient care that are at the heart of the academy’s mission. The user experience is immersive and simple to follow.

 

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Passion fruit: what are the health and medicinal benefits of passion fruit? What do you know about passion fruit?

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Modern lifestyle diseases, such as obesity and metabolic syndrome (MS), may lead to many complications, including hypertension, diabetes, hyperlipidemia and cardiovascular disease. They also accelerate the aging processes. Appropriate dietary interventions may help to regulate glucose and energy metabolism, and thus improve the outcome for affected individuals.

Among the interventions are caloric restriction, which helps reduce insulin resistance by preventing sustained hyperglycemia. This often requires long-term control of dietary choice and portion size, which is difficult to maintain for a majority of overweight subjects. For this reason, functional foods, such as passion fruit are being studied for their potential contribution to reducing weight and insulin resistance.

Metabolic Benefits

One compound in passion fruit, which has garnered plenty of interest is piceatannol, an analog of resveratrol. The latter is a polyphenol, which has been shown to lower glucose levels, and to increase stamina, in several rodent studies.

A clinical study on resveratrol in humans with excessively high body mass index (BMI) confirmed these results, as well as its ability to produce a reduction in blood pressure and higher mitochondrial respiration in muscle tissue, as well as the activation of several muscle kinases. Piceatannol shares many of these benefits, improving metabolic parameters and glucose breakdown, reducing vascular tone, increasing eNOS levels (which is vaso-protective), promoting collagen synthesis, and reducing ultraviolet damage to the skin. In fact, its activity is higher than that of resveratrol.

One study showed that insulin levels in serum were significantly reduced in the fasting state in overweight men with piceatannol supplementation, as well as a fall in the blood pressure and the heart rate. This was not seen in women or in men with a normal BMI. Another study in mice showed inhibition of postprandial rises in blood glucose levels as well, which points to the potential for anti-diabetic activity with piceatannol supplements. Further studies are needed to understand the variation in effect with body composition and gender, as well as to perform more sensitive and long-term evaluations of the changes in glucose and insulin parameters.

Cardiovascular Benefits

The cardiovascular effects of piceatannol seem to be mediated by the antioxidant and anti-inflammatory effects of the polyphenol. It is known that failure of vasorelaxation, which is mediated by eNOS activity, is a characteristic of endothelial dysfunction. This would lead eventually to atherosclerosis via lipid oxidation and inflammation of blood vessels. It also activates dimethylarginine dimethylaminohydrolase, and thus inhibits the natural deactivation of eNOS. Again, it increases eNOS stability, thus prolonging its half-life. It has other mechanisms of vascular anti-inflammatory action as well. Piceatannol thus has profound cardioprotective effects, and a central mechanism of action cannot be ruled out as well. In addition, it may help to stabilize cardiac myocytes.

Each 100g serving of passion fruit supplies about 30g potassium, or a quarter of the daily requirement. This is one of the best things to do to reduce cardiovascular risk. Potassium is a vasodilator, and it is necessary for the operation of the vital ion channels in the cell membranes.

Antioxidant Benefits

Passion fruit also contains many other antioxidants, such as C-glycosyl flavonoids, chlorogenic acid, isovitexin, caffeic acid, quercetin, rutin, and luteolin. These also play a role in glycemic and lipid control, but the exact effects and doses have to be elucidated through further study. A single serving can contain about 30g of vitamin C, and significant amounts of carotene and cryptoxanthin, all of which are powerful antioxidant molecules lowering the risk of age-related degeneration, cancers, and cardiovascular disease. Vitamin C also stimulates collagen synthesis and improves epithelial health, as well as being an immunomodulator to boost innate immunity.

Dietary Fiber

Passion fruits also contain large amounts of dietary fiber (98% of the daily recommended intake), which helps improve intestinal health, reduces the pH and ammonia levels in the colon and thus encourages healthy intestinal microbiota, and relieves constipation and flatulence. Again, fiber reduces appetite and this again leads to lower insulin levels and reversal of the metabolic syndrome. It also results in lower levels of cholesterol in the blood. The rind of the fruit is also rich in soluble fiber, which has independent anti-diabetic and anti-dyslipidemic effects. Fiber also lowers the risk of colorectal cancer. Piceatannol also counteracts colonic irritation leading to intestinal inflammation.

Eye Health

The large amounts of vitamin A in passion fruit can safeguard eye health against age-related macular degeneration, prevent cataracts, and lower the rate of skin aging and wrinkling.

Anemia

Passion fruit also contains appreciable amounts of copper, iron, magnesium and phosphorus, contributing to bone health and to normal RBC counts, which helps to counter anemia.

Anxiolytic Benefits

Some rodent studies found a marked anxiolytic and sedative effect upon supplementing the diet with passion fruit, due to the alkaloid harman. This can also help to relieve insomnia.

Anti-Tumor Benefits

Anticancer effects include apoptotic actions upon human cancer cell lines, as well as inhibition of migration and epithelial anchoring of metastatic cells in breast and prostate cancer. Piceatannol also inhibits HDL uptake by neurons to which ecto-F1-ATPase autoantibodies are bound. It may thus may slow the development and progression of Alzheimer’s disease. It may also inhibit antigen-induced WBC degranulation and thus prevent allergic reactions.

Conclusion

Passion fruit is not just a delicious tropical addition to the menu, but a powerhouse of several potential health benefits and should become a part of a varied and rich diet whenever available in season.

 

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Health

Is It Safe to Sleep with High Blood pressure?

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Sleeping seven to eight hours a night may play a role in the treatment and prevention of high blood pressure.Many people do not get enough sleep, and this can affect their health, well-being, and ability to do everyday activities.

What is Sleep Deprivation? Causes and Symptoms

70% of poor sleep is caused by psycho-physiological issues. Most peole refer to these issues as”Insomnia” thought there is a group of sleep disorders that have a similar source of characteristics and manifest themselves in different ways.Psycho-physiological sleep issues are caused by the misalignment of the three main systems that control sleep: sleep drive – or how tired you are when you need to go to sleep; the biological clock that tells us when it is time to be awake and asleep; or the Flight or Fight system that prepares us to deal with danger. When we are in danger, this system will not let us fall asleep. Sometimes, it tells us we are in danger without any real danger is present, especially when our stress level is high.

Causes

There’s no single cause of sleep deprivation and usually, there are a number of interacting factors, but some of the most prevalent include:

Stress

Stress contributes to both sleep loss and high blood pressure. Stress can come from any number of sources. The growing use of technology and access to information, professional pressure to excel, and increased financial burdens are only a few of the stress-causing possibilities. If your stress levels are high, there’s a good chance they’re contributing to your sleep or blood pressure problems.

Poor Sleep Habits

The sleep cycle is highly responsive to environmental conditions and personal behaviours. Poor sleep habits like an irregular bedtime, late-night meals, and nighttime use of electronics can all interfere with the release of sleep hormones and delay the sleep cycle.

Undiagnosed Sleep Disorders

While there are many sleep disorders that go untreated and undiagnosed, sleep apnea has shown a particularly close connection to high blood pressure. This breathing disorder causes oxygen levels to fluctuate throughout the night, putting a higher strain on the cardiovascular system. However, once diagnosed, it can be treated at home with a CPAP machine, which can drastically improve the quality and quantity of your sleep.

Symptoms

A person who is getting too little quality sleep may experience a range of symptoms, including:

  • Fatigue
  • Irritability
  • Mood changes
  • Difficulty focusing and remembering
  • A reduced sex drive

What is high blood pressure

High blood pressure, or hypertension, occurs when your blood pressure increases to unhealthy levels. Your blood pressure measurement takes into account how much blood is passing through your blood vessels and the amount of resistance the blood meets while the heart is pumping. Narrow arteries increase resistance.

The link between poor sleep and high blood pressure

The link between poor sleep and cardiovascular health problems is increasingly well-established in scientific literature, but the reason for the relationship is less understood.

Researchers set out to learn more about the connection in a study of 300 men and women, ages 21 to 70, with no history of heart problems. Participants wore portable blood pressure cuffs for two consecutive days. The cuffs randomly took participants’ blood pressure during 45-minute intervals throughout each day and also overnight.

At night, participants wore actigraphy monitors — wristwatch-like devices that measure movement — to help determine their “sleep efficiency,” or the amount of time in bed spent sleeping soundly.

Overall, those who had lower sleep efficiency showed an increase in blood pressure during that restless night. They also had higher systolic blood pressure — the top number in a patient’s blood pressure reading — the next day.

More research is needed to understand why poor sleep raises blood pressure and what it could mean long-term for people with chronic sleep issues. Yet, these latest findings may be an important piece of the puzzle when it comes to understanding the pathway through which sleep impacts overall cardiovascular health.

“Blood pressure is one of the best predictors of cardiovascular health,” said lead study author Caroline Doyle, a graduate student in the UA Department of Psychology. “There is a lot of literature out there that shows sleep has some kind of impact on mortality and on cardiovascular disease, which is the No. 1 killer of people in the country. We wanted to see if we could try to get a piece of that story — how sleep might be impacting disease through blood pressure.”

The study reinforces just how important a good night’s sleep can be. It’s not just the amount of time you spend in bed, but the quality of sleep you’re getting, said study co-author John Ruiz, UA associate professor of psychology.

Improving sleep quality can start with making simple changes and being proactive, Ruiz said.

“Keep the phone in a different room,” he suggested. “If your bedroom window faces the east, pull the shades. For anything that’s going to cause you to waken, think ahead about what you can do to mitigate those effects.”

For those with chronic sleep troubles, Doyle advocates cognitive behavioral therapy for insomnia, or CBTI, which focuses on making behavioral changes to improve sleep health. CBTI is slowly gaining traction in the medical field and is recommended by both the American College of Physicians and the American Academy of Sleep Medicine as the first line of treatment for insomnia.

Doyle and Ruiz say they hope their findings — showing the impact even one fitful night’s rest can have on the body — will help illuminate just how critical sleep is for heart health.

“This study stands on the shoulders of a broad literature looking at sleep and cardiovascular health,” Doyle said. “This is one more study that shows something is going on with sleep and our heart health. Sleep is important, so whatever you can do to improve your sleep, it’s worth prioritizing.”

Your blood pressure directly responds to sleep loss along with a whole host of negative side effects. A 2010 study conducted amongst 538 middle-aged adults found that sleep depriviation was a relaiable predictor of increased blood pressure levels. The results remained consistent even after being adjusted for age, race, sex, and pressence of high blood pressure medication. In these cases, both shortened sleep duration and poor sleep quality contributed to the increase in blood pressure readings.

In part, sleep deprivation’s effects on the mental and emotional state shed light onto the forces at work. Without enough sleep, the brain becomes more sensitive to negative thoughts and feelings, which causes an increase in stress hormones like cortisol that naturally cause a rise in blood pressure.

How can I improve my sleep?

Changes in your habits and sleep environment can positively impact your sleep. Start by:

Setting a bedtime. The human body is built to run on predictable routines. A regular bedtime allows the brain to adjust the release of sleep hormones to fit your schedule.

Developing a stress-relieving bedtime routine. Reduced stress levels can help you fall and stay asleep faster. Use your bedtime routine to relax before lying down for the night. For a more effective routine, try meditation or gentle yoga poses to bring your heart rate and blood pressure down.

Exercising regularly. Exercise benefits your sleep and blood pressure by improving heart health while helping to regulate weight, yet another contributor to high blood pressure. Exercise also tires the mind and muscles in preparation for sleep.

Eating healthy and smart. It’s not just what you eat—a well-balanced diet consisting of fresh fruits, vegetables, and lean meats— but when you eat it. Meal timing contributes to the regularity of your sleep cycle so try to eat evenly spaced meals at roughly the same time each day.

Sleep isn’t a luxury; it’s a necessity you can’t do without. Adequate sleep goes hand in hand with a healthy diet and regular exercise to control blood pressure. It might take time and effort to make the changes that can improve your sleep and lower your blood pressure, but the health benefits are definitely worth it.

One possible, treatable cause of your lack of sleep contributing to high blood pressure is obstructive sleep apnea — a sleep disorder in which you repeatedly stop and start breathing during sleep. Talk with your doctor if you feel tired even after a full night’s sleep, especially if you snore. Obstructive sleep apnea may be the cause, and it can increase your risk of high blood pressure, as well as heart problems and other health issues.

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