![]() ![]() “I allow other people’s opinions to get the best of me. “I am doubting myself and my capabilities.” – CVFC Member “I am worrying about small details that don’t matter in the long run and letting that anxiety control my mood and outlook on things!” – Level Two Camper When you are not at your leadership best, what are you doing instead? The hardest thing of all is to be at your leadership best all the time, but it is something that is essential to being a leader in the first place! Whether it’s the cold weather upon us or the actual realization that school is here and hard, we are starting to make excuses for certain actions. ![]() No matter how often we practice it, how many conferences we go to, or how many activities we are involved in, there is a continual strain to practice leadership each and every day.Īs we move forward in the school year, we are beginning to become drained and busy. It’s really really hard, even for the most conditioned leaders. They are made by hard effort, which is the price which all of us must pay to achieve any goal which is worthwhile.” -Vince Lombardi Therefore, if you have trouble getting enough high-quality sleep, you may want to shift your intake to earlier in the day.Ĭonsumption of tea and coffee may benefit healthy aging and longevity.“Leaders aren’t born, they are made. It’s also worth noting that it generally takes six hours for caffeine’s effects to subside. Just remember that too much caffeine can also lead to anxiety and insomnia, so you may want to curb your intake to the recommended limit of 400 mg per day - around 4 cups of coffee ( 97, 98). Similarly, coffee is linked to a lower risk of type 2 diabetes, heart disease, and certain cancers and brain ailments, such as Alzheimer’s and Parkinson’s ( 87, 88, 89, 90, 91, 92).Īdditionally, both coffee and tea drinkers benefit from a 20–30% lower risk of early death compared to non-drinkers ( 93, 94, 95, 96). Wine may be particularly beneficial.īoth coffee and tea are linked to a decreased risk of chronic disease.įor instance, the polyphenols and catechins found in green tea may decrease your risk of cancer, diabetes, and heart disease ( 82, 83, 84, 85, 86). In other words, there is no need to start drinking if you don’t usually consume alcohol.ĭrink alcohol, maintaining a moderate intake may help prevent disease and It’s important to note that no strong research indicates that the benefits of moderate drinking are greater than those of abstaining from alcohol. Men should keep their daily intake to less than 3 units, with a maximum of 14 per week ( 51). ![]() To keep consumption moderate, it is recommended that women aim for 1–2 units or less per day and a maximum of 7 per week. In addition, one review observed wine to be especially protective against heart disease, diabetes, neurological disorders, and metabolic syndrome ( 50). Results from a 29-year study showed that men who preferred wine were 34% less likely to die early than those who preferred beer or spirits ( 49). Wine is considered particularly beneficial due to its high content of polyphenol antioxidants. However, moderate consumption is associated with a reduced likelihood of several diseases, as well as a 17–18% decrease in your risk of premature death ( 47, 48). Heavy alcohol consumption is linked to liver, heart, and pancreatic disease, as well as an overall increased risk of early death ( 47). Help you live longer and lower your risk of various common diseases. Overall, eating plenty of plant foods is likely to benefit health and longevity.Įating plenty of plant foods is likely to Vegetarians and vegans also generally tend to be more health-conscious than meat eaters, which could at least partly explain these findings. However, other studies report either nonexistent or much weaker links - with the negative effects seeming specifically linked to processed meat ( 38, 39). What’s more, some research suggests that the risk of premature death and certain diseases increases with greater meat consumption ( 35, 36, 37). The same studies also report a 29–52% lower risk of dying from cancer or heart, kidney, or hormone-related diseases ( 33, 34). These effects are attributed to plant foods’ nutrients and antioxidants, which include polyphenols, carotenoids, folate, and vitamin C ( 32).Īccordingly, several studies link vegetarian and vegan diets, which are naturally higher in plant foods, to a 12–15% lower risk of premature death ( 33, 34). Consuming a wide variety of plant foods, such as fruits, vegetables, nuts, seeds, whole grains, and beans, may decrease disease risk and promote longevity.įor example, many studies link a plant-rich diet to a lower risk of premature death, as well as a reduced risk of cancer, metabolic syndrome, heart disease, depression, and brain deterioration ( 28, 29, 30, 31). ![]()
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