Is Chocolate Actually Healthy?

Cacao, the base of chocolate, can be a healthy addition to most diets. In its natural form, cacao can lower blood pressure, improve circulation, and reduce the risk for diabetes and coronary heart disease[2][3][4]. And don’t forget the brain: A bit of dark chocolate can give our thinking skills a boost. Keep a (small) stash in that desk drawer, too, since dark chocolate helps regulate levels of the stress hormone cortisol.

A lot of these health benefits have to do with chocolate’s stock of flavonoids. These plant-based compounds protect the body by fighting the effects of free radicals,  a nasty set of atoms or molecules in our bodies that contribute to annoying problems like premature aging and a number of diseases including some types of cancer, asthma, and diabetes[5][6]. But don’t get chocolate wasted just yet: Some less-than-desirable health effects may be lurking at the bottom of that bag of M&Ms.

The Bitter(sweet) Truth — The Answer/Debate

Extensive processing, as well as added sugar and milk, often strip cacao of its nutritional one-two punch, causing a potential superfood rockstar to drop to a fallen idol status. Luckily, healthy options exist, giving chocolate a chance to redeem itself. When there’s a choice of white, milk, or dark chocolate, go dark. Whole milk makes up the majority of milk chocolate and may interfere with the body’s absorption of antioxidants [7]. To stave off added fat and excess sugar, look for dark chocolate with a cacao content above 70 percent — in fact, the higher the cacao content, the better. But be warned: Dark chocolate tends to taste bitterer than its milky counterpart.

Another chocolate worth going cuckoo for is raw chocolate, a dairy-free, unprocessed option. Raw chocolate bars are often sweetened with agave or palm sugar, which have a lower glycemic index than cane sugar. Raw chocolate packs a distinct, deep flavor paired with a ruthless stab at the wallet, but luckily, a little goes a long way. Look for raw chocolate at local health food stores in bar or powder form. Heat the powder with water or almond milk, and sweeten with stevia for some homemade hot chocolate. To get the benefits of cacao without the bulk, reach for cacao nibs, dry-roasted cacao beans with a nutty flavor. Try sprinkling the nibs on top of a dessert or add them to a smoothie for a little extra kick.

At the end of the day, even the most nutritious kinds of chocolate are healthful only in moderation. So this National Chocolate Day (and every day after), feel free to indulge, but don’t overdo it!

How Much Alone Time Do You Really Need?

Alone time is a pretty difficult concept for some of us to grasp. Between cell phones, email, and social media, Americans are spending more and more time plugged-in. That said, psychologists define “solitude” as the state of being physically alone with no one else to communicate with — not to be confused with loneliness, or the feeling of being disconnected from others and longing for connection. In other words, it’s completely possible to sit alone in an empty room without feeling lonely. At its best, time spent without others around is associated with getting to know oneself, inner peace, and spirituality[1].

Solo time can be especially beneficial at work. Some experts have critiqued brainstorming sessions and open office plans, questioning whether group work is the best way to generate good ideas. Instead, they suggest, people may be more productive when they work in private, or at least when there’s a balance between group work and solo time[2][3].

But the bonuses of alone time aren’t limited to the boardroom. Many relationship experts agree that one or both partners may need some time alone for a romantic relationship to function. And we can scrap that stereotype that men are the only ones who need time alone in their “man caves.” One survey found women in relationships want alone time, girl time, and even separate vacations more now than in years past.

Some people aren’t even up for sharing a bed in the first place. In the USA today, 25 percent of the population lives alone (that’s 32 million people), compared to 10 percent back in 1950. Among people ages 18 to 34, the number of people living alone (five million) has increased ten-fold since 1950. Americans who live alone often say having their own personal space makes them more social outside the home, more productive, and generally happier. But before anyone heads out to Walden, we should mention it’s possible to have too much of a good thing.

Is One the Loneliest Number? – When Sadness Strikes

There may be truth to the cranky shut-in stereotype. Some research suggests that, among adults, spending time alone is associated with poor social adjustment — though it’s not clear that solo time actually causes the social problems. Loneliness can also result from being alone when we really want to connect with others. (Think the first day of elementary school all over again.) So it’s definitely possible to be surrounded by others (in the real world or across the interwebz) and still feel lonely.

But there’s good reason to fight those solo blues. Feeling lonely can have some serious health effects. One study of young adults found that being alone was associated with a spike in cortisol (the stress hormone), but another found that a cortisol spike was specifically associated with feeling lonely[4][5]. That’s possibly because loneliness is linked to depression and stress, so lonely people generally show high cortisol levels. Other research suggests that in habitually lonely or depressed people, the body may produce cortisol to help prepare for dealing with the demands of social interaction. Lonely folks also tend to have worse sleep habits, higher blood pressure, and weaker immune responses than others — all potential results of those higher cortisol levels[6][7][8].

Some recent research suggests loneliness is on the rise, and technology — everything from social networking sites to cell phones — may be to blame. Sometimes people choose Facebook messaging instead of face time, using social networking as a replacement for in-person interaction. Another way to explain the connection between technology and loneliness is that constant access to our social networks makes it easy to define ourselves by connections with others. So we might feel lonely when we don’t have that many Twitter followers, for example.

Unfortunately there’s no one-size-fits-all prescription for the amount of alone time we need. But there are ways to make sure that privacy doesn’t turn into loneliness. Some psychologists suggest that we avoid using technology as a substitute for real face-to-face communication, so try catching up with a pal over coffee instead of tweets. And in relationships, it’s all about compromise and respecting each other’s needs. (“Okay, I’ll go to your work party, but only if I can be alone for the rest of the evening.”) It’s rarely a good idea to stay in a partnership out of fear of being alone.

In the end, the value of solo time depends on the individual. One person’s lame Friday night in may be another’s ideal opportunity to turn up the Tiffany.

Do you ever feel like you need a break from the hustle and bustle? How do you avoid feeling lonely during solo time? Tell us in the comments below!

40 ways to relax in 5 minutes or less

There are 364 new emails in the inbox, those new pants are covered in scalding coffee, and the next conference call starts in exactly five minutes. In other words, it’s the perfect time to relax. When we’re feeling frazzled, a weekend at a beach resort might be just the thing to calm our nerves. But there isn’t always time for tanning, let alone sleeping, eating, or going to the bathroom.

Luckily, we’ve rounded up 40 ways to relieve stress in just five minutes or less. From sipping tea to trying some pranayama breathing, all these tactics can create calm during tough times.

Food and Drink

Sip Green Tea: Instead of turning purple with rage, get green with a cup of herbal tea. Green tea is a source of L-Theanine, a chemical that helps relieve anger[1]. Boil the water, pour it out, and take a soothing sip — there’s probably still a minute to spare.

Nosh on Chocolate: A carton of chocolate ice cream is no stranger to stress relief, but just a square (about 1.4 ounces) of the sweet stuff can also calm your nerves. Dark chocolate regulates levels of the stress hormone cortisol and stabilizes metabolism[2].

Slurp Some Honey: Replace stress with sweetness and try a spoonful of honey. Besides being a natural skin moisturizer and antibiotic, honey also provides compounds that reduce inflammation in the brain, meaning it fights depression and anxiety.

Bite Into a Mango: Take a tropical vacation without leaving the desk chair. Use a five-minute break to peel, slice, and bite into a juicy mango, which packs a compound called linalool that helps lower stress levels[3].Don’t fret about the juice dripping down your chin — the stress relief is worth the mess.

Chew Gum: Minty, fruity, or bubble-gum flavor, a stick of gum is a surprisingly quick and easy way to beat stress. Just a few minutes of chewing can actually reduce anxiety and lower cortisol levels[4].

Munch a Crunchy Snack: Sometimes there’s nothing more satisfying than munching away on a candy bar when we’re stressed — one study found stressed adults craved crunchy and salty snacks more than usual. But that salty crunch doesn’t have to be so sugary — a handful of trail mix or a bag of celery sticks work just as well.

Inner Peace

Lay Your Head On a Cushion or Pillow: There are days when all we really need is a nice, long nap. But it’s not always possible to start snoring in the middle of the office. If you’ve got a pillow, you’re already on the road to relaxation. Try this visualization technique: Lay your head down for a few minutes and imagine the pillow is a sponge sucking up all your worries.

Meditate: No need to go on a retreat to the mountains — five minutes of peace is all it takes to reap the benefits of meditation. There’s evidence that just two quick bouts of silent meditation per day can relieve stress and depression[5]. So find a comfortable spot in a quiet place, concentrate on your breath, and feel those anxieties start to disappear.

Remember to Breathe: Is there any simpler way to relax? Slow, deep breaths can help lower blood pressure and heart rate[6]. For the fancy noses out there, try pranayama breathing, a yogic method that involves breathing through one nostril at a time to relieve anxiety. The technique’s supposed to work the same way as acupuncture, balancing the mind and body (and possibly eliminating the need for a tissue).

Try Progressive Relaxation: Anxious? Just squeeze, release, and repeat. Progressive relaxation involves tensing the muscles in one body part at a time to achieve a state of calm[7]. The method (also used by actors) is a great way to help fall asleep.

Count Backward: Nope, it’s not an IQ test, but it is a way to relax. When worries are running rampant, try slowly counting to 10 and then back again to calm down. It’s harder to freak about an upcoming date or job interview when you’re busy remembering what number comes before seven. (Hey, kindergarten was a long time ago.)

Use Creative Visualization: The doorbell rings. It’s Ryan Gosling, and he wants to know if you’ll marry him. “Yes!” you shout and then — sorry, time’s up. These little daydreams, also known as “creative visualization,” involve thinking of something that makes us feel happy. It’s an instant mood boost on hectic days when we’re feeling tense.

Close Your Eyes: James Taylor said it: You can close your eyes, it’s all right. Take a quick break from a busy office or a chaotic household by just lowering your eyelids. It’s an easy way to regain calm and focus.

Total Body Relaxation

Give Yourself a Hand Massage: When there’s no professional masseuse in sight, try DIYing a hand massage for instant relaxation that calms a pounding heart[8].  Massages can be especially helpful for people who spend a lot of time typing on a keyboard. Hands in general can carry a lot of tension. Apply some luxurious lotion and start kneading the base of the muscle under the thumb to relieve stress in the shoulders, neck, and scalp.

Try Acupressure: Pressure to meet a deadline can be stressful, but acupressure can help release all that tension. Acupressure’s a kind of touch therapy that works by balancing the circulation of fluids and energies in the body. Use the thumb and forefinger to massage the soft area between the thumb and index finger of the other hand. Dab on some lavender oil for extra relaxation.

Rub Your Feet Over a Golf Ball: Leave the clubs at home and just bring the ball. You can get an impromptu relaxing foot massage by rubbing your feet back and forth over a golf ball.

Squeeze a Stress Ball: On days when you want to strangle a coworker, your BFF, or the driver in the next lane, squeeze a stress ball instead. It’s an easy, portable, and non-violent way to relieve tension.

Drip Cold Water On Your Wrists: Pass on the perfume and go with water. When stress hits, head for the bathroom and drop some cold water on your wrists and behind your earlobes. There are major arteries right underneath the skin, so cooling these areas can help calm the whole body.

Brush Your Hair: Really, it looks like a rat’s nest. Even if you’ve already done your 100 strokes for the day, repetitive motions like running a brush through your hair can cause the body to relax.

New Environment

Be Alone: Not everyone needs a cabin the woods, but five minutes of alone time can help you collect your thoughts and clear your head.

Create a Zen Zone: Hiding in a bathroom stall might not sound calming, but do make (or find) a space that’s completely free of stress where you can go to relax. Set up a comfortable chair or light some incense and disappear there for a few minutes until the tension dissipates.

Find the Sun: Here comes the sun — and some stress relief. If it’s a sunny day, head outside for an easy way to lift your spirits. Bright light can be an effective treatment for people who suffer from depression, and can even cheer up otherwise healthy folks[9].

Look Out the Window: No spying on the neighbors allowed. When things get hectic, take a five-minute break to just stare out the window. Looking at nature scenes like trees and public parks can be a lot more relaxing than staring at the TV screen.

Get Organized: A stack of papers, three tape dispensers, a bunch of misshapen paperclips: All this clutter could be contributing to stress. Take a few minutes to reorganize your desk (or table, or wherever you are), leaving just what you need on top.

Exercise

Stretch: Standing up for a quick stretch can relieve muscle tension and help us relax during a stressful workday[10]. Why not try a shoulder roll-out or a chest-opening stretch right from the desk chair?

Do Some Yoga: Put your feet up, against the wall, of course. The Vipariti Kirani yoga pose involves lying on the floor and putting the legs up against a wall. Not only does it give the body a good stretch, but it helps create peace of mind, too[11].

Run in Place: We may not be able to run from stress, but it’s worth practicing. Try running in place for a few minutes to get those endorphins flowing. Even brief physical activity can help beat stress.

Take a Quick Walk: “Now walk it out, now walk (stress) out.” When you’re feeling overwhelmed or having trouble concentrating, go for a quick stroll around the block. You’ll get the benefits of alone time, physical activity, and a few minutes to gather your thoughts!

Entertainment and Creativity

Listen to Your Favorite Song: Britney, Blondie, or the Biebster, sometimes belting out the lyrics to a favorite tune makes everything seem all right. If you’re in a public place (that isn’t the opera), just listening to music can be a quick fix for a bad mood[12]. Classical music can be especially relaxing right before bedtime.

Dance: Only sing in the shower? No problem — just daaaance to the music! Research suggests people feel less anxious after a few months of modern dance, but if that’s not your style, five minutes of the funky chicken probably works, too[13]. (At the very least, dancing’s a great form of cardio exercise!)

Write It Down: “Dear Diary: Today I feel STRESSED.” Just putting our emotions on paper can make them seem less intimidating. Try journaling before a big exam and it just might improve your score[14].

Do a Crossword Puzzle: Number 10 across: Anxious, overwhelmed, or freaking out (seven letters). If you guessed “Stressed,” you’re in good shape to try some crossword puzzles. Brain games that require lots of concentration can help take our mind off whatever’s worrying us[15].

Smells

Try Aromatherapy: It takes just a minute to drip some lavender, tea tree, or another essential oil into your palm and inhale. The soothing scents may help send stress and anxiety packing by stimulating smell receptors in the nose that connect to the part of the brain that regulates emotions[16].

Smell Some Flowers: Stop and smell ’em. Certain odors can really change our mood, and it’s hard to feel angry or upset with a nose full of roses[17]. Keep a fresh jar of your favorite flowers near your workspace.

Sniff Citrus: Orange you glad you’re not stressed? The smell of citrus can help us relax by increasing levels of the stress-related hormone norepinephrine.

Nose Full of Coffee: Wake up and smell the latte. Just the odor of coffee can help reduce stress hormones — no sipping required[18]. (Just make sure not to burn the tip of your nose.)

Socializing and Fun

Laugh: Stressed? Me? Ha! Laughter’s one of the sillier ways to beat stress, but there’s science behind it[19]. A fit of hysterics can increase blood flow and boost immunity. Keep a book of jokes handy in the desk drawer or check out a hilarious YouTube video (maybe a piano-playing pug?).

Talk to a Friend: When something’s really bothering you, it can help to share your feelings with a pal. In fact, more talkative folks tend to be happier in general[20]. So vent to a coworker or call a close family member and spill.

Start Planning a Vacation: Crashing waves, warm sand, a gentle breeze ruffling your hair. Well, at least the image is nice. Take a break from work and start browsing the web for some future vacation spots. Sometimes the whole fun of a trip is in the planning, anyway[21].

Cuddle With a Pet: A boyfriend or girlfriend is okay, but they’re (usually) not furry enough. After a rough day, snuggle up with a pet for an instant slobbery smile, since pets can boost self-esteem and even ease the sting of social rejection[22]. Here’s the Greatist Team’s resident furry friend.

How to Stay Focused at Work

I’m sitting at my desk, researching an article on how to stay focused at work. As I open up a PubMed study, I realize I have 87 emails in my inbox. Then the buzzer rings — Greatist’s monthly supply of pistachios has arrived. I get up to answer the door right as my mom texts me. I answer the door, put away the nuts, text my mom back, and return to my research. Derek starts singing.

For the average person working in an office or from home, it’s easy to become distracted. Yet finding focus — being able to completely concentrate on a specific task or tasks — helps people get sh!t done effortlessly. So learn how to zero in, avoid distraction, and stay super-productive all workday long.

Not From Concentrate? — The Need-to-Know




In the office, nearly 50 percent of American employees say they work for only 15 minutes before becoming distracted, while 53 percent report wasting an hour or more a day because of disruptions. From constant noise to overflowing inboxes to feeling fatigued or stressed, almost anything can cause people to lose focus.

Attention span varies widely between people, but 20-somethings may be at a particular disadvantage[1]. With the explosion of the Internet and text messaging, many Gen Y’ers may be dealing with shorter attention spans[2]. And hey dudes, listen up: Some research suggests men have a harder time focusing than women and are more likely to suffer from attention span issues.

Turns out brain structure might be to blame for a wandering mind. The prefrontal cortex is the area of the brain that regulates attention span and handles our emotions[3]. So any strong sentiment, from frustration with a boss to being angry with a significant other can be a case for distraction. Still, people aren’t born with a mind in complete disarray. The brain works hard to stay attentive: One study found that when listening to boring people, the brain prevents us from losing focus by “rewriting” speech so it sounds more interesting and we’re more apt to pay attention[4]. (So that’s how we survived lectures in college…)

Zoom In — Your Action Plan

It’s possible to find flow —or effortless concentration on and enjoyment of a task —by tackling a challenge that’s meaningful and manageable. Having a job you love with a reasonable workload makes achieving flow a lot easier. Whether at home or at the office, there are lots of useful tips that help people stay focused at work and make the most of the day.

Pinpoint the problem. What causes you to lose focus? Is it fatigue, hunger, or a Twitter addition? Figuring out the issue is the first step towards trying to fix it.
Plan ahead. Envision what the workday will look like before it happens. Write down what things need to get done or what you want to accomplish. (Even in the shower!) Setting goals can help people stay on track.
Eat a good breakfast. Eggs Benedict may do more than jumpstart metabolism. Studies have found that eating breakfast can improve attention and concentration, too[5]. For starters, try a tasty berry parfait!
Meditate. Scientists have discovered that meditation may enhance certain brain functions linked to attention[6]. It can’t hurt to try shutting everything off to get more done in the long run.
Work offline. One survey found nearly 60 percent of disruptions at work come from email, social networks, and cell phones. So for tasks that don’t involve the Internet, try using old-fashioned paper and pen — perfect for brainstorming! Put your phone on silent and only check email occasionally (try once every hour). Limit time on social media too. You can “like” your friend’s cute picture of his dog later…
Do smaller tasks. Some psychologists suggest our brain works way too hard to process incredible amounts of information. So working on one large project can be overwhelming — like trying to plan a whole event at work in one afternoon. Split up projects, like ordering food and booking plane tickets and hotels, so they’re easier to accomplish.
Time box. Work on one project for a specific amount of time, rather than working until something is finished. (Write emails until 2 pm, instead of stopping at inbox zero). This way we know we can work hard until a certain time, and then be able to take a break.
Clean up. Anything from post-its to pretzels and family photos can become a distraction. Clear off the workspace and only have out what’s needed (laptop, notebook, water-bottle — check!) to help stay in the zone.
Try an app. Discard any distractions with a little help from technology. Certain apps can block websites (so long, Pinterest) or black out computer screen backgrounds so only one program is in view at a time. There are web tools that can calculate how much time is spent on websites, too. (Now that could be scary…)
Reward yourself. A little motivation can go a long way. Say, “After I finish this page, I’ll go buy a cookie!” (Try these vegan delicacies.) Watch that to-do list vanish in no time.
Take little breaks. Getting to the office early, working through lunch, and staying late doesn’t necessarily mean getting more stuff done. Short bursts of hard work followed by quick breaks can be more beneficial than never taking a breather, since the brain may just burn out.
Wear headphones. At Greatist we practice the “headphone rule”: No one’s allowed to talk to someone who’s wearing ear gear. It’s a great way to show you’re working on something important and don’t have time to chat. (Sometimes I don’t even have music playing – my secret!)
Try caffeine. Coffee or tea may help people feel more alert and able to concentrate in the cubicle[7]. If iced coffee isn’t your cup of… coffee, try chewing gum, which may help increase alertness too!