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Our cognition and mental well-being are crucial factors for our quality of life and put us in a good position to contribute to society. Ultimately, it can be near impossible to achieve physical goals and demanding life challenges if our brain health is not optimal. Yet most of us appear to be more concerned with physical health than brain health. According to the YouGov website, the most popular New Years resolutions in the U.K. in 2024 were doing more exercise, saving money, losing weight and dietingwith about 20% reporting they were failing some resolutions just six days into the year. A large study of approximately 1,000 participants showed that mental health featured in only about 5% of resolutions. Its easy to monitor your physical health using mobile devices and wearable technology. It may be more unclear, however, how to improve and monitor brain health and mental well-being. In our new book, Brain Boost: Healthy Habits for a Happier Life, we draw on research to offer practical tips. A number of factors contribute to our happiness in life, including genetics, our social and physical environment, cognition, and our behavior, such as lifestyle choices. Studies have shown that good cognitive function is related to better well-being and happiness. Interestingly, according to the 2024 World Happiness Report, all five Nordic countriesFinland, Denmark, Iceland, Norway, and Swedenare among the top 10 happiest countries. The U.K. and the U.S., however, do not feature in the top 10. In the U.K., the YouGov website has been tracking mood states, and while it reports that happiness is the most commonly expressed emotion, only 45% of people feel it. Ideally this number should be much higher. In addition, feeling stressed and frustrated are the next top emotions, with 40% and 35% of people having these feelings, respectively. Disappointingly, optimism is also low; for example, only 23% of 18-to-24-year-olds and those older than 75, and just 17% of 45-to-54-year-olds, report feeling optimistic on average. Happiness and well-being in general reduces the effects of stress and promotes health and longevity. Nurturing your brain In our book, we draw on the latest scientific evidence, including our own, to highlight seven essential lifestyle factors that improve our brain health, cognition, and well-being. We demonstrate how simpleand often surprisingadjustments to our daily habits can enhance brain fitness, boost cognition, and promote overall well-being. We suggest small incremental steps to improving lifestyle habits and ensuring these fit within our daily activities, as well as being enjoyable and pleasurable. In this way we can ensure that, unlike New Years resolutions that we give up within six days, we can maintain these throughout life. This puts us in a better position to achieve physical challenges in the future. These lifestyle factors include exercise, diet, sleep, social interactions, kindness, mindfulness and learning, and knowing how to get the best out of work. For example, exercise is an all-rounder, as it can boost our physical health but also our brain health, cognition, and mood. In fact, studies have shown that exercise can increase the size of our hippocampus, which is critical for learning and memory. Similarly, sleeping the optimal number of hours each night can improve our immune system, brain structure, and mental well-being. Our own study showed that sleeping seven to eight hours per night in middle to older adulthood was associated with better brain structure; cognition, such as processing speed and memory; and mental health. Staying socially connected also plays an important role in our brain health. We have shown that being socially isolated in older adults is associated with a 26% increased risk of dementia. Whereas having the optimal number of friends in adolescence, about five, is linked with better brain structure, cognition, educational attainment, and well-being. Learning new things is also essential to keep the neural circuits in our brain functioning at their best level for as long as possible. We need to challenge ourselves mentally to keep our brains activejust as we need to do physical exercise to keep our bodies fit. This builds cognitive reserve and helps us in times of stress. We can also keep our brains active in a number of ways, for example by learning a new language or how to play a musical instrument. Or you can read an educational book about something that interests you. Keeping our bodies healthy is incredibly important. But we need to also nurture our brains if we want to be happy, mentally sharp, and well protected against diseases such as dementia. Embracing these simple strategies to prioritize our brain health and well-being is essential for a happier and more fulfilling life. Ultimately, lifestyle choices play a significant role in reducing stress and promoting resilience, creativity, and overall quality of life. Barbara Jacquelyn Sahakian is a professor of clinical neuropsychology at the University of Cambridge. Christelle Langley is a postdoctoral research associate of cognitive neuroscience at the University of Cambridge. This article is republished from The Conversation under a Creative Commons license. Read the original article.
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In this economy, job seekers face a tough market, despite strong job growth. Some apply for more than a hundred jobs before landing one. Many are looking for any edge they can getto secure a coveted interview, and eventually, land a position they’re excited about. In his book, Sell Yourself Like a CEO, headhunter Ryan Sheppard provides valuable guidelines for anyone wanting to advance in their career. Sheppard, who works closely with CEOs, argues that top leaders have skills that anyone in the job market would do well to emulate. Here are five ways to sell yourself like a successful CEO would: 1. DEVELOP A CEO MINDSET A strong CEO is able to convey their visionand the mission of the company clearly to stakeholders. I have always been impressed with what CEOs bring to their role,” says Sheppard. “They present a powerful vision and demonstrate leadership. Sheppard encourages readers to think like a CEO by taking ownership of their careers, and bring to each interview a vision and sense of direction. They should manage their career and resources the way a CEO would direct a company. 2. COMMUNICATE WITH CLARITY If you want to impress the hiring manager, you’ll need to communicate with clarity. Sheppard encourages job seekers to boil their goals down to one sentence. For example you might choose something like this: I see myself leading a technology company through a major transformation, from a volume-based to a value-based firm. (For further insight into how to develop that one sentence message, see my book, The Job Seekers Script.) Clarity in presenting your goals also involves the ability to see into the future. Sheppard says for job candidates clarity means knowing what you see yourself doing; where you want to be in 5 years; and whats important to you as you look ahead. 3. SHOW CONFIDENCE Third, it’s important to show confidence in your job search. Some candidates are hesitant to say what theyve contributed. In praising their team, they may fail to show how they added value. While you shouldnt appear egotistical or arrogant, emphasize your strong leadership and accomplishments. If you want to project the confidence of a successful CEO, Sheppard recommends that you go into the interview with a “confidence inventory.” “Write down situations in which you facedand overcamechallenges,” he says. Memorize these talking points and bring them forward in the interview. Selling yourself is about presenting the leadership you have shown in your career. Have the confidence to act as if you are the leader whom the company is hiring for. 4. PROJECT CHARISMA It is also important to project charismaanother key attribute for successful CEOs and those in the job market. Top leaders know what charisma is. A misconception is that charisma is self-centered and that it reflects a big ego. On the contrary, Sheppard says charismatic individuals make others feel great. Sheppard advises that you strive to be interested, not interesting. He says that successful CEOs are focused on others, not themselves. He advises successful job seekers to know the power of asking great questions, being curious, taking a genuine interest in the interviewers. You might say Tell me about the growth plans of the company. What are the key challenges the company faces? How will you and I collaborate? What challenges should I expect in this role? All these questions show your unselfish interest in the company and they will allow you to project true charisma. 5. DEMONSTRATE YOUR NEGOTIATION SKILLS The final step of the process involves demonstrating top notch negotiating skills. Have the courage to ask for what you feel you are worth. Negotiating with a future boss can be very intimidating,” Sheppard acknowledges.” When a future boss asks what is your salary expectation? the candidate has often not thought it through. So Sheppard advises that you come prepared to name a figure or a range. Before the interview, add up the components of your present salary package. The total might include your base, bonus, and benefits. Then negotiate a percentage increase, say 8-10% more than your present package gives you. says Sheppard. That is rarely done. Candidates will often say Im hoping for such and such an amount. The essence of negotiation is to be clear about what you want. Whatever number you ask for, ask with conviction.
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Rural residents face unique challenges and barriers when it comes to accessing high-quality healthcare. Many rural areas do not have a hospital or medical center nearby, forcing residents to drive hours to the nearest doctor or healthcare clinic. This delaysand in some cases preventsrural residents from receiving care quickly, efficiently and safely. Due in part to these barriers, rural patients take advantage of preventive care less often than their urban counterparts and face higher health risks, such as cancer, chronic respiratory disease, heart disease, stroke, and unintentional injuries. Women, specifically mothers, are among those most significantly impacted in these rural communities. In fact, less than half of rural women live within a 30-minute drive to the nearest hospital offering perinatal services. According to the March of Dimes, 36% of U.S. counties are maternity care desertsmeaning there are no hospitals providing obstetric care, no birth centers, no OB/GYNs, and no certified nurse midwives. Of those counties, about 62% are considered rural. On top of that, maternal and infant mortality rates in the most remote areas of the country are significantly higher than those in large metropolitan areas, and rural hospitals report higher rates of postpartum hemorrhage and blood transfusions during labor and delivery, compared to their urban counterparts. As a woman and a mother, these numbers are deeply troubling to me. But they should be equally concerning to all Americans. The first step: Expand the healthcare workforce Addressing healthcare workforce shortages nationwide is the first step to tackling these health disparities. Everyone knows we need more healthcare providers. But the numbers are daunting. If everyoneincluding the marginalized, rural, and uninsuredhad the same access to healthcare as those with fewer barriers, the U.S. would have needed 202,800 additional physicians as of 2021. Thats in addition to the number we need to replace the providers who leave the workforce every day due to burnout and stress. This is no easy feat, but it can be done. It starts with expanding access to healthcare education and training healthcare professionals at scale. To do this, we need to be creative in how we think about traditional education in this country. To attract a diverse population of students, we need to truly understand the barriers some populations face when pursuing an education. Whether financial, academic, or logistical, we need to find ways to systemically dismantle those barriers and design educational programs that meet students real-world needs. This can include simplified admissions processes, online coursework options, enhanced scholarship opportunities, ongoing support programs, and innovative technologies that foster student-faculty engagement and educational success. We also must ensure that we adequately prepare studentsboth academically and practicallyfor career success, supplementing classroom learning with hands-on clinical experience. Partnerships with hospitals and health centers can provide students with educational experiences that mimic the clinical setting and provide a realistic understanding of the skills they will need for their chosen specialty area. These are critical steps to expanding educational opportunities for more students interested in the healthcare profession. As these graduates go on to serve patients, many of them returning to practice in their own communities, we unleash a robust and much-needed healthcare workforce that serves critical primary care needs and underserved populations across the U.S. When these graduates have received the educational support and the real-world training they need to be successful, they are ready on day one to meet their patients unique healthcare needs. This benefits mothers in rural areasas well as fathers, grandmothers and grandfathers, aunts and uncles, brothers and sisters, sons and daughters, and entire communities. A ZIP code should never serve as a barrier to accessing critical healthcare services. Those living in rural communities face unique health care challenges, and women, including pregnant women, are among the most significantly impacted. We need to expand the pipeline of diverse healthcare professionals and equip them with high-quality, specialized training to serve these communities. By doing so, we can dismantle barriers to care and help meet the unique health needs of rural patients. Blake Simpson is chief communications and corporate affairs officer of Adtalem Global Education.
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