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Hello Reader,

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The human brain is a fascinating organ. It takes up only 2% of our body weight, but it consumes 20% of the oxygen and blood in our body. 75% of our brain is made up of water and the remaining 25% is mostly fat. Yes, fat! Cholesterol is key to learning and memory. In fact, about 25% of the body’s cholesterol resides within the brain and healthy fats, such as omega-3s and omega-6s, are vital for brain function. Sleep is imperative for cognition. Judgement, memory, and reaction time can all be impaired when we don't get enough sleep. Sleep deprivation literally kills brain cells.

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Why am I suddenly geeking out about the brain? A few months ago I completed a course in neuroscience, to understand the role it plays in our interactions at work and personal relationships. What I learnt was that it's surprisingly easy to take care of our brain. So easy, that we tend to ignore these simple steps. There are 5 key factors that affect brain health - Nutrition, Hydration, Oxygenation, Sleep & Simplicity (or avoiding decision fatigue).

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We've all heard that we need to eat 5 servings of fruits & vegetables daily, drink 8 glasses of water, sleep 7 to 9 hours every night and so on. But very few of us achieve these numbers, or rarely do. Why not? Shouldn't this be our top priority? Shouldn't we chase these goals as diligently as we do our sales targets? It has a direct and more immediate impact on our well-being.

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As we head into the festive season, many of us will be hard pressed for time. There are deals to close, targets to meet, parties to plan, family get-togethers to attend, shopping lists to cross off. There's simply too much to do and too little time to do it. Our calendars and schedules can get very complicated. But when it comes to the health & well-being of our brain, it's not rocket science. All we need to do is listen to traditional wisdom. Slow down. Take a deep breath. Have a glass of water. Go outdoors for some fresh air and/or a walk. Take a nap. Grandma was right after all!

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To learn more about how sleep deprivation affects our brain, watch my interview with Joni Peddie of Resilient People. What are some of the ways you take care of your brain? Let us know @YourTurnSolutions on LinkedIn & Facebook.

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Here's your bi-weekly EQrated list of resources on BRAIN HEALTH & WELL-BEING:

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​What You Eat Affects Your Productivity - When we think about the factors that contribute to workplace performance, we rarely give much consideration to food. For those of us battling to stay on top of emails, meetings, and deadlines, food is simply fuel. But the foods that we eat affect us more than we realize. Food has a direct impact on our cognitive performance, which is why a poor decision at lunch can derail an entire afternoon. Source: Harvard Business Review

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​From boosting your mood to helping you focus: why water works wonders for your wellbeing - Water is absolutely fundamental to our health and wellbeing. Drinking plenty of clean water makes us feel good and it’s really worth getting into the habit of staying hydrated. Staying hydrated improves everything from digestion to heart health and brain function. So how do we make sure we’re drinking the right amount? Source: The Guardian

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​Breathe Better Right Now to Fix Your Focus (and Boost Your Productivity) - Incorrect breathing can drain you of the energy you need to complete important office projects. But if you breathe properly, you will find yourself improving energy levels, increasing your emotional resilience and even clearing your head mentally. Breathing correctly is a simple strategy that can be the key to a better workflow. The best part is you don't need to learn a brand new skill -- you may just need to modify what you are already doing. Source: INC.com

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​How Much Is Bad Sleep Hurting Your Career? - Chronic sleep deprivation is common in the workplace. About 25% of U.S. adults reportedly suffer from insomnia, and a similar number report regular patterns of excessive sleepiness. Unsurprisingly, sleep disturbances increase the risk of cancer, depression, and heart problems. They also decrease productivity. Find out how sleep or that lack of it, affects your career. Source: Harvard Business Review

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​The Minimalist’s Guide To Productivity - A minimalist lifestyle begins with getting really comfortable with the idea that more does not equal better. The minimalist guide to productivity starts with a simple theory. A lot of the items on your to-do list just do not need to be there. By designing your day differently and by focusing on only your most important goals, you can afford to spend more time on the things that actually matter and can do higher quality work. Source: Blog at Trello.com

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If there is a topic that you would like to see featured in The EQrated, please let me know at stef@yourturnsolutions.com. Please feel free to share this Newsletter with people you know who might find value in it! They can also subscribe to the EQrated by clicking the button below.

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Thank you for your support and for continuing this conversation on all things EQ.

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Ciao,

Stef