Can’t Get Stronger? Is Your Smartphone to Blame?

In our fast-paced, technology-driven world, we often scrutinize the impact of smartphones on our daily routines. Specifically, the use of smartphones and social networking apps has been shown to impair cognitive function and performance.

A recent paper examined the impact of smartphone viewing prior to weight lifting sessions, and the findings were interesting.

This study consisted of 16 regular strength-trainers, divided into two groups. One group engaged in smartphone activities, while the other watched documentaries for 30 minutes before their workout. The exercise protocol was intense, involving back-squats to muscle failure at 80% of their 15 Repetition Maximum.

Interestingly, the group that used smartphones experienced a significant reduction in training volume (repetitions completed) and increased mental fatigue compared to those who watched documentaries. While the study needs to be conducted again with a much larger group of participants, the results are noteworthy.

These findings suggest a careful approach to smartphone use before training sessions, which could be essential for those looking to optimize their fitness goals within a limited time. Instead of spending time on your phone before training, it might be more beneficial to review your plan and set your intentions to make the most of your workout session.

And let's not forget, it's always nice to unplug!

Kiwi Consumption Boosts Mental Health in 4 Days

Diets rich in multi-colored fruits and vegetables have been linked to better well-being, and vitamin C-rich foods have been demonstrated to improve mood. According to Connor and colleagues, Vitamin C is involved in synthesizing neurotransmitters, peptide hormones and acts as a catalyst for several enzymes, all of which are required to maintain and promote healthy brain functioning, including mood.

A recent study involving 155 participants with low vitamin C levels, explored the effects of consuming vitamin C and kiwifruit, a food rich in vitamin C, on mood and vitality. The study used a smartphone survey for data collection. Kiwifruit consumption showed a significant improvement in mood and vitality within four days, peaking around 14-16 days, and a noticeable increase in flourishing from day 14 onwards.

In comparison, vitamin C tablets only had a slight effect on mood improvement until day 12. Kiwifruit demonstrated a stronger and faster impact on mood and vitality enhancement compared to vitamin C tablets.

These results emphasize the value of including vitamin C-rich foods in our diet not only for physical health but also for mental well-being. Eating these foods could be an easy, natural way to improve mood and vitality.

As part of a holistic stress resilience strategy, implementing multi-colored and nutrient-dense foods into your daily meals may aid you in building a more vibrant and positive state of mind.

WRAP UP

Our mindsets, habits, and diets all play an interconnected role in building resilience to stress. Fostering positive perspectives on aging and adapting to challenges can increase longevity and mental stamina. Balancing technology use and nourishing our bodies with mood-boosting, vitamin-rich foods also helps us manage stress and thrive. By improving our outlooks, lifestyles, and nutrition, we can strengthen our capacity to flourish in the face of adversity.

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