Daydreaming, often dismissed as a distraction, is a mental activity with surprising health benefits. Beyond providing a momentary escape from the demands of daily life, daydreaming has been linked to improved cognitive function and enhanced creativity.

Research suggests that allowing the mind to wander fosters problem-solving skills and encourages innovative thinking.

Reduce your stress and boost your mood

You probably do it instinctively, but it turns out that daydreaming has a positive impact on stress reduction. Engaging in pleasant and imaginative thoughts during moments of relaxation can lower cortisol levels, the hormone associated with stress.

Daydreaming has also been associated with enhanced memory consolidation. During these mental wanderings, the brain consolidates and organises information, potentially aiding in learning and memory retention.

Improve your problem solving ability

When your mind is allowed to wander freely, it can make connections between seemingly unrelated ideas, leading to novel insights and solutions.

During daydreaming, the brain engages in what psychologists call “incubation”, a process where the subconscious mind continues to work on a problem even when the conscious mind is at rest. This incubation period allows the brain to consider alternative perspectives, and generate new ideas and think divergently.

Research has shown that people who take breaks and engage in mind-wandering during tasks requiring creativity often demonstrate improved problem-solving abilities compared to those who remain intensely focused.

Fresh ginger is not just for stir fries, it is a nutrient-packed powerhouse that can do wonders for your wellbeing. Here are eight reasons to eat more fresh ginger.

1. Digestion

Ginger contains gingerol, a bioactive compound that kickstart the digestive process, reducing bloating, indigestion, and nausea. That is why so many motion-sickness supplements include ginger.

2. Anti-inflammatory

Gingerol is also a powerful anti-inflammatory compound. Anti-inflammatories can potentially lower the risk of chronic diseases like arthritis and heart conditions.

3. Immunity

Ginger is a nutrient-packed immunity booster. Rich in antioxidants, it strengthens your body’s defenses, helping you fend off common colds and flu.

4. Pain relief

Ginger is often used as a natural pain reliever, and clinical trials have shown it is effective in reducing pain, although more research is required. Its analgesic properties make it effective in soothing various types of pain, from menstrual cramps to muscle soreness.

5. Mood booster

Research suggests ginger can positively impact mood by influencing serotonin levels in the brain. Chemicals found in ginger can interact with the serotonin receptor responsible for antidepressant effects.

6. Weight management

Ginger can help you manage your weight by promoting a feeling of fullness. Additionally, its thermogenic properties can give your metabolism a gentle boost.

7. Cognitive clarity

Ginger’s antioxidants are thought to protect your brain against the oxidative stress behind neurodegenerative diseases including Parkinson’s and Alzheimer’s Disease.

8. Nutrient-rich

Ginger contains essential vitamins and minerals like vitamin C, B6, and potassium, making it a wholesome addition to your diet.

Putting in boundaries

If you recognise yourself as a people pleaser, Guttman recommends some simple exercises.

- Practise saying ‘no’. This is a hard one for many of us, but it does not have to come across as uncaring. Assertive communication can be done in a firm but respectful way, says Guttman. Try statements like: “I would really love to be able to help you, but unfortunately I am already committed at that time.”

Lue suggests you do not start by saying ‘no’ to everything. She also discourages trying your first ‘no’ on someone you are most afraid of telling ‘no’, such as a parent or partner.

- Do not offer. Try to stop offering, doing things, or advising, unless you are specifically asked, advises Guttman. While this may be difficult if you are used to anticipating other people’s wants or needs, use restraint and wait to be asked.

If you are unsure, Guttman suggests doing something called a ‘resentment check-in’. When someone asks you to do something, do a body scan and ask yourself: “Were this behaviour never to be reciprocated or validated in any way, do I feel a twinge anywhere in my body?” if you feel a twinge, delegate, edit, or deny the request. If you do not then go ahead and accept.

- Make a decision by yourself. If you are used to making decisions in agreement with others, Guttman suggests you practise making small independent decisions, building up to bigger ones. Remind yourself that you do not always have to please everyone with your decisions. Start small, for example, by picking a restaurant, then work your way up to larger decisions as you feel more competent and confident in yourself.

Finding help

If you struggle to set boundaries and speak up for yourself, seek support from a trusted professional such as your doctor, a psychologist or counsellor.

If you are choosing between an alcoholic wine or beer and a non-alcoholic one on the basis of health, the alcohol-free version wins hands down. Here is why:

1. You avoid the damage of alcohol

Any drink which does not contain alcohol will logically, allow you to avoid all the many health issues caused by alcohol.

These include but are not limited to: headaches and hangovers, higher levels of anxiety and depression, weight gain, sleep loss, liver disease, higher blood pressure, heart disease and several forms of cancer.

Remember, alcohol is a Group 1 carcinogen, which causes long-term damage to your body.

2. You get even more antioxidants

Many people say they drink wine for the health benefits of the antioxidants, particularly polyphenols such as resveratrol.

Polyphenols are a plant chemical linked with lowered blood pressure, improved response to insulin, and reduced oxidative stress. All these effects could help decrease the risk of heart disease.

Alcohol-free wines have the same polyphenols as regular wine – sometimes even more.

Plus, the removal of alcohol gives the antioxidants a chance to work on your immune system.

3. You will consume fewer calories

The alcohol-free versions of most alcoholic drinks are, by and large, lower in calories. For wines, beers and spirits, the zero version contains around a third to half the calories.

However, you need tp keep in mind three things:

A. What you mix it with. If you are drinking alcohol-free spirits and you are mixing it with a lemonade, cola or tonic, you are still consuming a lot of sugar.

B. What else if added. Just because it is non-alcoholic does not mean it is low in sugar or additives. Always read the ingredients.

C. How much you have. It is easy to knock back more alcohol-free drinks than you would an alcoholic drink.

Do not wait until you are thirsty before you drink. Thirst is a sign that you are already dehydrated.

How much to drink depends on the heat, the intensity of your exercise and your weight.

In advice for competitive tennis players, Dr Bergeron says you can lose between one and two and a half litres of water during each hour of competitive singles. Some players can lose up to 3.5 litres per hour. And although women generally sweat less than men, this is not always the case.

The key, according to Dr Bergeron, is to drink enough water before, during and after exercise.

• Before your workout, make sure you are well hydrated and avoid caffeine.
• During exercise, drink enough to feel comfortably full, even if you are not thirsty. If you are exercising for an hour or less, water is fine. Much longer and you might need a carbohydrate-electrolyte drink that includes sodium.
• Afterwards, you need to replace lost fluid, electrolytes and carbohydrates.

With plenty of other grains to choose from, why should you bother with buckwheat? Because it is:·     uten free. If you have coeliac disease or are intolerant to gluten, you can eat buckwheat. Just be careful to check labels if you are buying buckwheat products like soba noodles, as they may be combined with wheat.

• Gluten free. If you have coeliac disease or are intolerant to gluten, you can eat buckwheat. Just be careful to check labels if you are buying buckwheat products like soba noodles, as they may be combined with wheat.
• High in antioxidants. Buckwheat is rich in antioxidants, more so than many other grains. These include rutin (which may lower your cancer risk and improve your blood lipids) and quercetin (which may lower risk of cancer and heart disease). It is also one of the richest food sources of D-chiro inositol, a unique type of soluble carb that reduces blood sugar and so may help manage diabetes.
• Rich in minerals. Compared to other grains, the minerals in buckwheat are particularly well absorbed. That is because buckwheat is relatively low in phytic acid, which can reduce the absorption of minerals. Buckwheat contains manganese, copper, magnesium, iron and phosphorus, all essential and sometimes lacking in our diet.
• High in fibre. Buckwheat is rich in fibre, particularly insoluble fibre and resistant starch. These provide fuel for your beneficial gut bacteria, helping them increase in number.

To cook buckwheat groats for use in soup, salad, or as a side dish, first rinse them well before simmering in boiling water for 10 minutes, until they are tender but still have a little bite. Drain well.

In a study of over 1700 adults published in the Journal of Sleep Research, around 70 per cent admitting to hitting the snooze button at least sometimes. The average snooze time was around two minutes.

A second study of people who regularly snoozed for around 30 minutes found that it either improved, or did not affect, performance on cognitive tests. It also did not affect stress hormone levels, morning sleepiness, mood or overnight sleep.

The authors say the finding suggest there is no reason to stop snoozing in the morning if you enjoy it, and may even help those with morning drowsiness to be slightly more awake once they get up.

3. Other nutrients

Other nutrients that support your eye health are:

• Vitamin E – protects cells in the eyes from unstable molecules called free radicals. You will find vitamin E in nuts, seeds, wheatgerm, sweet potatoes and wholegrains.
• Vitamin C – may lower the risk of developing cataracts and slow the progression of macular degeneration. To get your daily dose of vitamin C, add oranges, grapefruit, kiwifruit, berries, capsicum and tomatoes to your diet.
• Zinc – the eye contains high levels of zinc, which is important for good night vision and reducing your risk of cataracts. Get zinc in your diet from red meat, oysters and other shellfish, nuts and seeds.

Do you find getting up on Mondays the hardest? Do you often find yourself struggling to open your eyes in the morning?

If so, it might be time to consider the powerful benefits of going to bed and getting up at the same time each day.

The thought of losing your weekend sleep-in can at first seem horrifying, but soon you will discover how much better you feel every day when you stick to a routine.

Maintaining a consistent sleep schedule helps regulate your body’s internal clock, known as your circadian rhythm. This natural rhythm controls crucial functions like sleep, appetite, and body temperature. When you follow a consistent schedule, your body learns when to release sleep-inducing hormones and when to wake up feeling refreshed.

Psychology Today says sleeping on a consistent schedule is one of the healthiest and most important sleep habits you can have.

“Consistency helps us avoid piling up a sleep debt, and can offer protection against a range of health conditions, including high blood pressure, high cholesterol and high blood sugar.”

It also affects your mental health. Irregular sleep is a risk factor for depression, according to Psychology Today.

The team asked people to rate the trustworthiness and competence of virtual meeting screenshots showing a man or woman against a backdrop featuring a living space, a blurred living space, houseplants, a bookcase, a blank wall, or a novelty picture of a walrus on an iceberg.

They found that faces with houseplant and bookcase backgrounds were rated more trustworthy and competent than with other backgrounds.

Happy and female faces were also seen as more trustworthy and competent than neutral or male faces.

While more research is needed to confirm these findings, they do suggest that videoconference users who want to make a good impression might smile and choose a background with houseplants or a bookcase.