Welcome to Part 3 of our series on Keto and CrossFit. In case you missed it, Part 1 covered the background on keto, whether it could work alongside CrossFit and some keto and CrossFit studies. In Part 2, we explored how keto affects strength, gymnastics, Olympic weightlifting and endurance in athletes, all key components in CrossFit.

So far we have explained how, compared to a traditional diet, keto can result in much better body composition, lean mass maintenance or gain, no loss in performance, a better hormonal profile, and the ability to create glucose from protein, fat and lactate very efficiently via a process called Gluconeogenesis.

In this article, we are going to look at the impact of indirect measures that keto has for an athlete. The things that happen outside the Box but can still have a huge impact on overall performance and well-being.

Overall, well detail why keto can improve metabolic efficiency and cover the magic effects of ketones (BHB and acetoacetate) on inflammation, oxidative damage, mental health and even sleep.

Many metabolic changes begin to occur when you become a fat burning machine via nutritional ketosis. These changes result in metabolic flexibility, in which an individual is able to burn both fat and carbs for energy efficiently to attain optimal health and athleticism.

Energy Metabolism Study #1: Insulin, ketone bodies, and mitochondrial energy transduction

This study was done in rats, so we cant and wont draw too many conclusions from it, but it does demonstrate that the addition of ketones to insulin and glucose results in a 36% increase in efficiency of the working rat heart.

This means the amount of energy created from the oxygen consumed increased, making the heart work more efficiently. The study finds that the ketones and insulin seem to make the mitochondria work more efficiently.

Getting more work out of the heart with less energy demand is a big win in my books.

Energy Metabolism Study #2: Metabolic Effects of the Very-Low-Carbohydrate Diets: Misunderstood Villains of Human Metabolism

This study results in many interesting claims and findings, but we will just focus on a couple. First, lets look at the energy produced from glucose versus the energy produced from ketones:

Thus, BHB is a more efficient energy source than glucose on a gram for gram basis.

Another interesting note is that:

Quoting the study, this is what the scientists found regarding the creation of energy (ATP):

It has also been claimed that carbohydrate provides the only macronutrient substrate whose stored energy generates ATP non-aerobically. This is not the case, however, since several studies have shown that amino acid catabolism also provides a source of anaerobic energy production.

This might be news to most people reading this article, but the traditional viewpoint is that only glucose produces ATP without the input of oxygen (non-aerobically). As exercise gets more intense, the body uses the non-aerobic metabolism more and more.

The fact that amino acids can contribute to this form of metabolism means we dont need to rely 100% on carbohydrates for ATP production (without the input of oxygen) for high intensity exercise. This is pretty revolutionary, and warrants further investigation.

Energy Metabolism Study #3: Novel ketone diet enhances physical and cognitive performance.

The start of the study reads:

Ketone bodies are the most energy-efficient fuel and yield more ATP per mole of substrate than pyruvate and increase the free energy released from ATP hydrolysisKetones may also be beneficial for muscle and brain in times of stress, such as endurance exercise.

This study compared rats fed a carbohydrate-based diet vs a high exogenous ketone (ketone supplement) based diet. They found that rats on the high ketone diet could run 32% further on the treadmill and solved a maze 38% faster than the control diet.

The scientists found that the novel ketone diet, therefore, improved physical performance and cognitive function in rats, and its energy-sparing properties suggest that it may help to treat a range of human conditions with metabolic abnormalities.

By using ketones as fuel, you are using the most energy-efficient fuel on the planet, improving neural health, and can benefit muscle and brain during times of high stress (for example a WOD).

Energy Metabolism Study #4: Nutritional Ketosis Alters Fuel Preference and Thereby Endurance Performance in Athletes

For this study, 39 high-performance athletes were given a supplemental ketone ester-based drink to determine the effects on physical performance and fuel selection preference.

We show how this unique metabolic state improves physical endurance by altering fuel competition for oxidative respiration. Ketosis decreased muscle glycolysis and plasma lactate concentrations, while providing an alternative substrate for oxidative phosphorylation. Ketosis increased intramuscular triacylglycerol oxidation during exercise, even in the presence of normal muscle glycogen, co-ingested carbohydrate and elevated insulin.

In English, ketones resulted in an improvement in physical endurance by reducing the need for glucose and reducing the build-up of lactate (commonly thought of as that muscle burn during intense exercise). It is possible the lactate was being shuttled to the liver for gluconeogenesis, as we spoke about in the last post.

The body relied more on fat, including fat within the muscle, to fuel exercise, and less on the limited stores of glycogen. The scientists concluded: These findings may hold clues to greater human potential and a better understanding of fuel metabolism in health and disease.

Its important to note, however, that these biochemical advantages of ketosis in humans were found using a ketone ester-based form of nutrition instead of placing the athletes on a caloric or carbohydrate restriction to produce ketones.

Performing at a high level, but still sparing muscle glycogen means that the athlete will have more fuel in the tank for the highest energy outputs. Decreased lactate may also mean less of that muscle burn, and the athlete may potentially be able to exercise a little longer.

The increase of fat usage within the muscle also contributes to glycogen sparing (the use of non-carbohydrates as a source of energy during exercise so that the depletion of muscle glycogen stores is delayed), and could be very beneficial. This would mean there is more glucose in the tank for those harder efforts.

Another important part of recovery is inflammation or oxidative damage. Find out how the ketogenic diet affects these parameters

Read more:
The Ketogenic Diet and Recovery for CrossFit (Part 3) - BOXROX

Los Angeles, CA, March 23, 2020 (GLOBE NEWSWIRE) -- At the present time, America is facing unprecedented lockdowns due to the spread of the coronavirus (COVID-19). As the military begins to roll out in cities like New York and Los Angeles, store shelves are ravaged and job losses become imminent, many people may be experiencing increased anxiety and depression in the face of these national uncertainties. In times like these, its important that while you prepare your household for the days, weeks and months to come, you also take measures to protect your mental and physical health. Being on lockdown in the home can increase stress and cabin fever, leading people to take on potentially harmful habits such as emotional or stress-based eating to cope with the constant unfolding of events.

The biggest consequence of emotional eating is of course weight gain. A quick, total gain of 10-20% can increase blood pressure markers, blood sugar markers and cholesterol markers. One thing you dont want to do at a time like this is further damage your health, particularly considering how weight gain can lower your immunity and ability to fight diseases. This is especially true if the diet youre following is made up of primarily processed foods and sugars. Here are some tips to keep your and household healthy at this time:

Buy fresh produce rather than processed items when you shop Due to the stockpiling of items and need to remain indoors. Many people are choosing processed items in masse. If youre already going to the store to restock 1-2 times per week, grab more fresh vegetables, fruits and produce instead.

Take walks Lacking sunshine (Vitamin D) can have a range of health problems from increased inflammation to decreased immunity. As long as youre practicing social distancing, getting out for a brief 20-30 minute walk can keep your weight down and provide great health-saving benefits.

Eat on a schedule It can be very tempting to consistently snack while at home. If youre an emotional eater, snacking can become a major source of unnecessary calories. Try to restrict your meals to 2-3 times per day.

Use an appetite suppressant or start a diet plan Diet Doc is one of the nations leading medical weight loss specialists in the country, offering remote-based diet plans for patients in need. Their weight loss coaches are licensed and trained to deal with emotional eating habits in order to develop easy strategies you can implement right from your own home. If approved, prescription appetite control suppressants and emotional eating support can be shipped to your home within three days and all consultations are conducted by phone or computer for your ultimate convenience.

Interested in how medical weight loss can help manage your emotional eating and anxiety? New Diet Doc patients can call or easily and effortlessly visit https: https://www.dietdoc.comto complete an initial comprehensive, yet simple, health questionnaire and schedule an immediate personal, no-cost consultation. DietDocs physicians all received specialized training in nutritional science and fast weight loss. DietDoc reviews each patients health history to create a personalized diet plan geared for fast weight loss, or that addresses life-long issues causing weight loss to slow down or stop. Nutritionists work personally with each patient and use their own algorithm to craft meal and snack plans that are compatible with each patients age, gender, activity level, food preferences, nutritional needs and medical conditions. They combine these state-of-the-art diet plans with pure, prescription diet products that enable their patients to resist the temptation to reach for sugary snacks, eliminate fatigue and curb the appetite. Over 97% of DietDoc patients report incredible weight loss results with the majority losing between 10-15 lbs. or more pounds per month.

At Diet Doc, all patients gain unlimited access to the best minds in the business. Their staff of doctors, nurses, nutritionists and coaches are available six days per week to answer questions, offer suggestions, address concerns and lend their professional guidance and support. Because of this, more and more people are turning to Diet Doc for their weight management needs. Diet plans are tailored to be specific to the needs of those of any age, gender, shape or size and for those who are struggling to lose that final 10-20 pounds to those who must lose 100 pounds or more. Call today to request a private, confidential, no-cost online consultation.

About the Company:

Diet Doc is the nation's leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long-term weight loss.

Diet Doc Contact Information:

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info@dietdoc.com

Diet Doc

Disclaimer: The statements made regarding these products have not been evaluated by the Food and Drug Administration. The efficacy of these products has not been confirmed by FDA-approved research. These products are not intended to diagnose, treat, cure or prevent any disease. All information presented here is not meant as a substitute for or alternative to information from healthcare practitioners. Please consult your healthcare professional about potential interactions or other possible complications before using any product. The Federal Food, Drug, and Cosmetic Act requires this notice.

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Emotional Eating May Soar Due to Coronavirus Anxiety and Nationwide Shutdowns - GlobeNewswire

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Whether you're new to working from home in the wake of the coronavirusCOVID-19 or a telecommuting veteran, you might be overlooking methods to increase productivity while outside from the office.

You'll likely discover on your own that designating a workspace, minimizing distractions and keeping in close communication with coworkers are all helpful.

Perhaps less obvious is the role diet and exercise can play in your efficiency, and the importance of mentally preparing yourself for the experience.

"The easiest way to get the brain chemistry you need for focus is to give yourself at least 30 minutes of exercise," said Peter Shankman, author of the book "Faster Than Normal: Turbocharge Your Focus, Productivity and Success with the Secrets of the ADHD Brain."

What Shankman suggests are not run-of-the-mill best telecommuting practices such as responding promptly to phone calls and emails, turning off the TV and putting on pants. If you haven't figured those out already, your work-from-home arrangement probably isn't off to a very good start.

"You're not on vacation," Shankman said.

Rather, his ideas are more like brain hacks designed to convince your mind it's time for work even when the setting might suggest otherwise.

"One of the first things you need to understand is productivity by its very nature is chemical," Shankman said. "Your brain is the thing that decides whether you're going to be productive, or if you're going to look out the window at the shiny airplane flying by."

Now that you have no place to be, it might be tempting to roll out of bed, have your cup of coffee and immediately begin the workday.

If you're having trouble keeping the attention on your work though, consider instead beginning the morning with exercise.

"No matter where in the world I am or what time it is or how late my flight got in, I will not start a morning without a workout," said Shankman, who estimates 85% of his work is performed outside of an office.

There's science behind his reasoning. Exercising releases the chemical dopamine in your brain, which is known to improve concentration.

"If you're not producing enough dopamine, you're going to lose focus," Shankman said.

"I'm not saying you have to go out and run a marathon every morning," he said. "It could be something as simple as a walk around the neighborhood."

Studies show eating healthy can boost concentration as well, so Shankman suggests getting plenty of protein, fruits and vegetables. "The more crap you eat, the more distractable you'll be."

Distractions are inevitable, even in an office environment. What becomes critical at home is having systems in place to easily get refocused.

Before going to sleep at night, Shankman suggests writing down a schedule for the entire next day. That way, when you do encounter a diversion, you know exactly how much time you have before your next commitment.

"Having that in front of you, seeing it, visualizing it is going to keep you much more on track because even if you get distracted at 10:46, you know at 11 a.m. you have a call, a meeting, whatever," Shankman said.

Even planning the seemingly mundane, like lunch, will keep you honest about how much time you're spending on each task.

"There's nothing wrong with saying break is from 12:00 to 2:00, but you know that at 3 p.m. you have to do something else," Shankman said.

No, you don't need to dress in a suit and tie to sit at your kitchen table with a laptop and legal pad. However, practicing basic hygiene and choosing an outfit you would wear out in public play a role in getting your brain ready for work.

"Set your alarm, get up at the same time, take a shower, get dressed," said Shankman.

"I've worn a T-shirt and jeans for 20 years," he said. "The only time I wear a button-down shirt is when I'm speaking in public. But I will not work in my pajamas or underwear without showering. You have to get into that mindset, and it's as much physical as it is mental."

And, yes, creating a dedicated space to do your job is vital. While some people might be able to relax on the sofa with the TV blaring in the background and still get the job done, the majority will not find the environment conducive to doing quality work.

Ideally, the area where you work will be used exclusively for that until you're able to go back to the office.

"The brain processes home as the place where you watch Netflix, where you order a pizza," the author said. "Designate a spot in your home that will be your office. It is no longer part of your home. Remove anything from that area that is home-based."

Shankman wears many hats. He's an entrepreneur, a corporate keynote speaker, a futurist for a midsize marketing firm in Delaware, Epic Marketing, as well as a former journalist credited with founding Help a Reporter Out in 2007 and America Online's newsroom during the '90s.

He's also father to his 6-year-old daughter, Jessa.

What makes working from home unusual amid the coronavirus pandemic is most parents will be surrounded by their children.

"One of the things I'm finding is she and I work together," Shankman said. "Her work could be watching an educational video or doing a worksheet, but in a lot of ways, she feels like she's sort of doing what daddy does."

Shankman notes there are worksheets available for grades kindergarten through 12. And for older kids who may be more self-sufficient but need structure, again, a schedule can help.

"Here's the time that we're going to work," he said. "Here's the time we're going go out for our afternoon walk. Here's what we're going do for lunch, when we're going take a bath.

"Children of any age and even adults need regularity."

For Shankman, who's diagnosed with attention deficit hyperactivity disorder, or ADHD, these are less suggestions than they are a code.

"All the rules that I have put into place in my life over the past 20 years have been designed to make sure I don't go off the rails," Shankman said. "I don't have the sort of life that lends itself to sitting in an office, at a desk, so I make sure I'm productive no matter where I am."

But tips that are proven successful for one person aren't necessarily best for everybody. Perhaps the only truly universal recommendation is not to be frustrated while trying to adjust to this new norm.

"Go easy on yourself," said Shankman. "You'll find the ways that work for you.

"Your health and your mental health is so ridiculously important right now. One of the things we learned after 9/11 is when your anxiety rises, your productivity goes straight down, so make sure you're taking time to take care of yourself and just breathe."

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'You're not on vacation': How to work at home in the coronavirus era - Reading Eagle

The new buzzwords - Work from Home and Study from Home. Youve heard them before, but never have they seemed so relevant and urgent as they do today. Even as the world was slowly experimenting with a Work from Home [WFH] and Digital Learning model as a viable solution in urban spaces, the past twoweeks have made it a sudden on-ground reality. And to help you ease into this rapid shift quickly and productively, here are surefire hacks from experts the world over!

SET UP A WORKSTATION (NOT THE COUCH)Designate an area of your house as the place you will study or work from. It neednt be anything fancy, just a desk & chair to create a conducive, neutral space for you to focus. Make sure your chair is comfortable and you have a handy whiteboard and marker to make notes, reminders and timetables (especially after phone calls, video conferences and webinars).

MAKE LISTS (NOT PLAYLISTS)Lists are fun, lists make life easier! At least thats what the most efficient individuals believe. So, try this, every morning, just beforeyou start the days work, make a list of things youd like accomplished. Pro tip: Scribble the list on a surface you can change and alter through the day (because of course that list is going to change).

YOUR OWN BOOKMARKING MECHANISMAlthough there are plenty of phone and desktop apps that double up as digital sticky notes or reminders, nothing beats the real thing. Use the simplicity and efficiency of sticky notes to earmark a book, make a note, create a mind map and so much more. Students especially know how resourceful sticky notes can be as tabs, bookmarks and fact tablets.

SET REALISTIC WORK,STUDY HOURSNow that specific work and study login times seem elastic, set yourself a very clear start and end time. Same goes for students -since you dont have the delightful bell going off, its imperative that you set yourself healthy and regular start and end times. Keep an alarm, write your end time on your whiteboard - whatever works for you, but stick to it.

EAT A NUTRITIOUS, BALANCED DIETIn times such as these, it is important to eat healthy, nutritious food. And whether youre working or studying at home, make it a combined fun practice to schedule common break times so that you can eat andsnack as a family!

ARM YOURSELF WITH THE RIGHT TOOLSIt is a proven fact that WFH was steadily going to be our common reality the world over even before this period of social distancing. Which is why you need to get your hands on products that help sustain your productivity at home. Be it stacks of sticky notes or easy to install whiteboard films in different sizes, these products can set you up and have you good to go, in a jiffy.

Sanjit Satapathy is the Head of Consumer Business at 3M India. He is the author of this article.

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Amid the Coronavirus outbreak, don't just study or work from home, get smarter at it! - EdexLive

Instagram is one of the most popular social media apps today. While many people love using it to keep up with friends, celebrities, and brands all over the world, there is no doubt that Instagram also has some negativity lurking around its corners.

Actress Jameela Jamil knows a lot about this, and she has been working to change the most toxic part of Instagram culture. After tirelessly fighting for what she believes in, Jamil actually got to celebrate a big win recently. Read on below to learn more about Jamils activism and what win she got to celebrate with fans.

Before venturing into acting, Jamil worked for a while as a model. Even as an actress now, Jamil is no stranger to getting criticism about her body. As such, she understands how hurtful societys narrow standards of beauty can be, especially when it comes to who can be defined as beautiful in the media.

Additionally, she also realizes that the images we see in the media do not reflect real life thanks to the widespread use of Photoshop.

In an op-ed about the danger airbrushing, Jamil said: I suffered from eating disorders as a teenager and so I know how damaging perfect images in magazines can be If you see a digitally enhanced picture of yourself, you run the risk of becoming acclimatised to that level of flawlessness and it makes it harder for you to accept your actual image the one that exists in real life, in the mirror.

She went on to share that more and more people in the U.K. are admitted to hospitals for eating disorders. Meanwhile the beauty and cosmetic procedure industries are booming, the diet industry is at an all-time high, and social media filters and photo editing apps have emerged, Jamil said.

Jamil also often posts pictures of herself that have not been Photoshopped and she encourages other celebrities to do the same. Additionally, she started an Instagram account called I Weigh to let users submit photos of themselves with blurbs about their accomplishments to celebrate their worth that goes beyond how much they weigh.

Jamil is also known for being vocal about the harmful effects of some ads on Instagram, specifically the detox tea that many stars promote. She has been known for criticizing celebrities like the Kardashian-Jenners for promoting detox tea to their impressionable audience.

She once commented on Khloe Kardashians ad by saying: If youre too irresponsible to: a) own up to the fact that you have a personal trainer, nutritionist, probable chef, and a surgeon to achieve your aesthetic, rather than this laxative product and b) tell them the side effects of this NON-FDA approved product, that most doctors are saying arent healthy Then I guess I have to.

Jamils activism on social media has not stopped people from promoting detox tea, but surely it has made many people more aware of the possible danger of consuming such a product.

In any case, one company Teami was recently hit with a $1 million fine by the Federal Trade Commission for failing to disclose sponsored ads and making misleading claims. Teami has previously worked with stars like Cardi B, Alexa Vega, and Kylie Jenner.

In response, Jamil shared a post talking about the news and said: If**king TOLD Ya. (Flicks hair).

While the fine against Teami proves to be a step in the right direction for body-positive activists like Jamil, its clear that there is a lot more work to be done to fix this toxic part of Instagram culture.

Excerpt from:
Jameela Jamil Helped Change the Most Toxic Part of Instagram Culture - Showbiz Cheat Sheet

Coronavirus quarantine plan: Start your day with surya namaskar

Coronavirus lockdown and self-isolation has resulted in changes in people's routines. Everyone is now working from home and this is likely to bring a change in physical activity and eating habits. In order to help follow a routine, celebrity nutritionist Rujuta Diwekar shared a quarantine plan that can help in keeping your weight and health in check. The plan includes a routine which you can follow throughout the day as your self-quarantine. It includes the type of workout you can when at home, the meals and in-between snacking options as well.

Following is the plan which Diwekar shared on Instagram. It is simple and easy to follow.

You should do five rounds of sun salutations in morning as part of your workout. Apart from aiding weight loss, this yoga routine can help you have a glowing skin, boost your digestive system, ensure a regular menstrual cycle, regulate blood sugar levels, reduce anxiety and can even prevent insomnia. Read here to know how to do surya namaskar.

Also read:Coronavirus Outbreak: Doctor's Advice For People With Health Conditions

After doing your morning workout routine, you can have a handful of soaked almonds and raisins. It can help in giving the right kickstart to your day.

Start your day with a handful of soaked almondsPhoto Credit: iStock

A homemade hot breakfast made can work wonders for your health. On your day of quarantine, you can have poha with peanuts. This breakfast is considered to be good for diabetics. It is easily digestible and low in calories. Adding peanuts to poha adds a dash of protein to the meal. Poha and peanuts can make for a filling and wholesome breakfast which can reduce your cravings for the rest of the day.

Also read:Did You Have Fresh, Homemade Breakfast Today? Why Rujuta Diwekar Recommends Doing This Daily

With the slight rise in temperature, a glass of lemon water or nimbu sherbet will hydrate and refresh you. It will also help in improving the electrolyte balance in your body.

Dal rice and pickle can make for a perfect lunch option. Dal rice is a meal with a complete amino acid profile. According to city-based nutritionist Pooja Malhotra, "Rice contains cysteine and methionine, both of which are lacking in lentils. Similarly, lentils contain lysine, the amino acid which grains lack." Top your dal rice with a dollop of ghee. It will not only make the meal more delicious, but will also help you absorb all nutrients from dal rice and from spices like turmeric and cumin. A small serving of pickles on the will provide your gut with good bacteria, which in turn will help in improving your overall digestion.

Peanuts are one of the healthiest legumes in existence. They are an excellent plant-based source of protein and are high in numerous vitamins, minerals and plant compounds. They can be included in a weight loss diet and can help in reducing risk of heart disease and gallstones. A handful of peanuts after your lunch can fill you up as well.

Also read:Reasons Why Peanuts Should Be Your Favourite Snack

This is the best time to have early dinner. With everyone at home, dinner preparations can be done accordingly. A besan cheela can make for a healthy and wholesome breakfast in your quarantine days. Prepare it with chopped onion, green chillies, tomatoes and spices like cumin, hing, turmeric, red chilli powder and salt.

At bed time, you can either have a cup of turmeric milk, or you can have turmeric, saunth (dried ginger) and jaggery laddoo. It can enhance your sleep quality and also works well in improving your immunity.

Have a cup of turmeric milk at bed time to give a boost to your immunityPhoto Credit: iStock

Stay indoors and stay safe, everyone!

Also read:Have Early Dinners, Eat All Your Meals On Time: Nmami Agarwal Gives Diet Tips For Night Shift Workers

(Rujuta Diwekar is a nutritionist based in Mumbai)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Coronavirus: Follow This Quarantine Plan By Celeb Nutritionist To Manage Your Health And Fitness - NDTV News

None of us probably realised how quickly many of us would be working from home, whether by necessity or design.

If you havent done it before, then its an entirely new experience and you really should have a set of rules or guidelines to make it the most effective solution for everyone, writes.

Get out of your PJs

It sounds obvious and you dont need to leap out of bed into a three-piece suit but its important to time shift into work mode and changing how you dress is a key part of that transition.

Ideally, wear clothes youd like to be seen in out and about. Even though youre not physically at work, youll feel ready to take on the world, particularly if that includes an early morning video call with colleagues, which many companies are doing.

Your usual grooming habits should also apply whether thats shaving, brushing your hair or putting on make-up.

Create a work area in your home

It doesnt have to be a boardroom, but having a designated space to keep your work materials organised is important. This helps to keep your work and home zones separate as ideally, you need to preserve both.

For many, its not possible to have a full room as an office; others might have that luxury but all you need is a corner with a specific table and chair (or even just part of a table) to set your stuff on so it wont be disturbed when you leave work and is intact for your next working period.

Daylight is also really important to how you feel, so the closer to the source the better. Avoid working in areas other than your designated workspace and consciously finish at the end of each day by tidying up your stuff and happily shutting off your computer (or work connectivity).

Then, unless extremely urgent, you should also avoid looking at work-related emails on your phone outside of office hours. Theyll still be there for you to see the next day.

Work well, and know when to finish

Try and keep the same hours as you usually do in your office and work as productively and meaningfully as you possibly can.

Many people report that, without the immediate social interaction provided by office colleagues, their productivity initially increases and they get loads more done. That higher level of pace can be short-lived and you need to remember that working from home is not a race. It also shouldnt be unduly stressful as such.

Its also important to operate on the same schedule as the team you work with in your office, so there is collaboration and work sharing, particularly on important projects.

Your family or housemates need to know your working times too and that you will need to disconnect from them during the day, which is not always easy.

After a productive day, dont be tempted to carry on working into the evening just because, for example, there isnt much else to do. While you cant necessarily get out and about to meet people, you still need downtime to recharge your batteries and your mental wellbeing.

Enjoy reconnecting and giving those you care about at home your full attention. Open-air walks (including of course full social distancing), jogging, cycling, books and movies are all still viable and healthy options.

Newsflash tune in and tune out

The world is in a serious crisis and Ireland is too. If you want, you could have wall-to-wall news, a constant diet of social media and push alerts on every topic under the sun, particularly if it relates to COVID-19.

In todays tech-enabled age, there is a phenomenon we can call Information Anxiety Syndrome.

On the one hand, people feel they always need to know more; on the other, people feel overwhelmed by everything they see and hear in the media (which is currently very frenzied).

As Taoiseach Leo Varadkar said in his recent televised address, finding a balance is key. News is, of course, very important. Only tune into, read or browse your most trusted sources of media, which usually means our thankfully high-quality national news outlets and also includes many other reputable Irish and international sources.

Twice a day might be enough, its up to you but dont overdo it. Avoid the hundreds of scare messages that are doing the rounds. Its easy to get distracted so take deliberate breaks from all of that.

Turn off non-essential notifications and close any apps that are constantly clamouring for your attention. Be discerning and avoid being lured into fake news or circulating it. Youll feel more content to be in control.

Hello? Is there anybody there?

If you havent worked from home before it can be a bit of a culture shock, especially if youre suddenly launched into it as so many have been within the current crisis.

Its really important to stay in touch with your organisation, large or small. So that means communicating.

One-to-one contact with colleagues creates understanding and eases the path for collaborative working. So, if youd normally have a conversation or meeting about matters with a co-worker or your manager, you still need to do it and that means calling them by phone or video, usually for a quick chat or more detailed discussion on what needs to get done.

Its also important to know expectations about how often you should report or check-in. Many organisations and project teams are organising regular daily video calls. If your manager hasnt told you this, or you havent told your direct reports, you need to clarify that.

Of course, email and file sharing remain important. As would normally be the case, only copy in people who are directly involved in your work. This helps to avoid stressing people out who may also be busy on other fronts and in other work groups.

If in doubt on any aspect of your home working role, ask someone else how they are getting on and share tips and experiences.

Working from home can be somewhat isolating particularly under the current circumstances. It may take time, but everything will work out. You should also keep some notes of the tasks you have accomplished and your personal experience in home working to feed this back to your organisation in due course.

Socialise, while social distancing

Working remotely, particularly for the first time, it can be hard to maintain the bit of banter and friendly interaction that characterises every great place to work. So, apart from using your technology just for work, stay in touch with colleagues by phone, video, emails and social media, particularly at normally designated break times, for example by organising a virtual lunch or coffee break.

Continue your usual social interaction with colleagues by reaching out and chatting regularly. This is also particularly helpful for any colleagues who may be a bit stressed out by everything thats going on.

A friendly word, a cheerful smile, even through the medium of technology, means everything.

Finally, when you get home from work (imagining that transition in your own home as such), be sure to socialise with family and friends, particularly anyone who is self-isolating at this time and anyone who is vulnerable or elderly.

The latest films, books, and yes, even the news, are a good place to start. The immediate novelty, if thats what it is, of home working could wear off a bit in the weeks and months ahead but by having a well-structured routine and ensuring ongoing, regular interaction with colleagues and friends, you will prevail.

John Cunningham is the commercial director of recruiter Morgan McKinley

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Get out of your PJs - some practical advice on working from home - Fora.ie

With fears of coronavirus cases on the rise, people are practicing social distancing and working from home. While you may be tempted snack a lot at this time, its a good idea to avoid binge-eating and exercise portion control. If you are a tea lover, go beyond the Assam or English Breakfast variety. There are a number of teas you can try1) Fennel tea: Had a heavy meal? Try this tea. All you need is to take half a teaspoon of fennel seeds and add them to your hot water. Let it boil for a minute and drink. Its aids digestion and reduces the bloated feeling. 2) Mint tea: Want a refresher? Try some mint tea. To make it, take fresh mint leaves and add them to hot water. Let it steep in this. Add honey if you want a sweetener. Peppermint tea also works well for digestion. In Morocco, the tea is called Maghrebi mint tea. 3) Hibiscus tea: Aromatic hibiscus tea is made from dried flower petals. You steep the flowers on water until you get the crimson drink. You can also add a small piece of cinnamon or ginger to it. To make an iced version, strain and add ice cubes to it.4) Chamomile tea: With its pleasant taste, chamomile makes for a comforting tea. It is also a relaxing brew. People usually drink it at night. 5) Rose tea: Subtle in taste, rose tea is made by mixing dried rose buds in a tea pot of hot water. It is allowed to steep and then enjoyed with or without sugar.

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Teas to sip on while working from home - Times of India

When suffering from stress, anxiety, exhaustion or burnout, your physical and mental health may be affected in many different ways. One of which, that is lesser recognised, is the strain these conditions put on your oral health. Here, dentist Dr Sunny Sihra, owner of SimplyTeeth tells us exactly what stress can do to our dental health.

Stress can often lead to poor self-hygiene due to ones mind being preoccupied with things such as work or personal issues (or global pandemics). You may find yourself losing interest in your oral health, and without daily flossing, brushing and use of mouthwash, this can ultimately lead to problems down the line with your teeth such as cavities, ulcers and gum issues. Many people with burnout may skip brushing their teeth altogether. This will create a build-up of plaque and over time will increase your chances of needing emergency dental work.

If youre stressed and find that youre grinding or clenching your teeth a lot more often than usual, you might be suffering with a condition called bruxism. Bruxism is essentially where people clench their teeth for periods of time during the day, as well as grinding them at night, which is more commonly known as sleep bruxism. Stress can cause constant worrying and over-thinking, which can affect your body when asleep and cause you to grind your teeth. The symptoms of bruxism are increased tooth sensitivity and a decrease of enamel on the tooth; jaw soreness and tight jaw muscles; loose or chipped teeth; a headache that is focused around the temples; and loud grinding of your teeth at night. Bruxism is mostly associated with stress, and many people find they develop it when they have a lot of things on their mind - but habits such as smoking, alcohol consumption and too much caffeine can increase your risk of bruxism. If you think you are suffering you should consult your dentist or GP to see if they can provide guidance.

Stress from burnout can affect your immune system which fights against the bacteria that causes periodontal disease, making a person more susceptible to oral infection, inflamed and bleeding gums, and eventually gum disease. Studies have shown that those with greater risk of developing gum disease, otherwise known as periodontal disease, are people with highly emotional issues, social issues, and those suffering with financial or work troubles. So, if your job or social life is causing you to experience burnout and develop severe stress, then statistically you are more likely to develop long-term issues with your gums.

A poor diet is often associated with stress, as those with a lot on their mind and working long hours will most likely want to eat quick and easy foods, or skip meals - meaning they wont be getting the proper vitamins and nutrients they need for optimum health. A poor diet can naturally lead to teeth troubles, especially if you are consuming more caffeine than usual (which will contribute to the yellowing of the teeth), a larger alcohol consumption or sugary drinks, which can promote teeth cavities, as well as plaque build-up.

Stress is one of the main reasons you could be suffering with a dry mouth. You may find yourself having a dry mouth before stressful appointments such as work meetings or presentations, and those with high pressured or busy jobs who are more likely to experience burnout often suffer with this oral condition. Dry mouth essentially means a lack of saliva in your mouth and saliva is imperative as it has many oral health benefits, including washing away food particles from your teeth and gums.

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Temporomandibular joint dysfunction (TMJD) is a condition that many people suffer with when they are stressed or exhausted from working long hours. If you're stressed to the point of clenching your jaw and grinding your teeth, you can develop tooth pain associated with the temporomandibular joint. Grinding your teeth and clenching your jaw can put additional stress on the muscles of the mouth area which can cause quite persistent toothache and pain.

Its not just the teeth and gums that suffer when going through a burnout stage, your lips can also feel the brunt of it and can become really dry, chapped, cracked or bruised from stress. Dry or cracked lips may also be down to a lack of self-care as a lot of overworked people forget to apply lip balm, salve or moisturiser, and this can worsen over the winter months. But you may also find your lips starting to look cut and bruised - this can be from lip biting and nipping of the skin. If youre not drinking enough water throughout the day this will also have adverse effect on your lips, preventing them from being hydrated, healthy and moisturised.

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Ways stress can affecting your teeth, gums and mouth - harpersbazaar.com