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how to reduce stress for students 在 Fit Junctions Facebook 的精選貼文

2018-04-10 08:07:29 有 1,133 人按讚

นอนน้อย + เครียด ทำให้อ้วนไหม?

เรื่องนี้จริงจังมาก

นอนน้อย เครียดมาก ทำให้อ้วน: งานวิจัยว่ายังไง?

ส่วนตัว ผมตอบให้สั้นๆเลยว่า นอนน้อย เครียด ส่งผลต่อการลดไขมัน มากๆ แต่วันนี้ เอางานวิจัย และเอาแนวทางมาฝากกันครับ

งานวิจัยนี้ มีชื่อว่า Impact of sleep, screen time, depression and stress on weight change in the intensive weight loss phase of the LIFE study.

ซึ่งแปลว่า ผลกระทบของการนอนหลับ การ “ใช้จอ” อาการซึมเศร้า และความเครียด ต่อการเปลี่ยนแปลงของน้ำหนัก ในช่วงลดน้ำหนักอย่างเข้มข้น

อาสาสมัครที่เป็นโรคอ้วน กว่า 470 คน ที่มี BMI 30-50 เข้ามาร่วมงานวิจัยนี้ ซึ่งให้ทำสิ่งต่างๆ ดังนี้

- กินน้อยกว่าใช้ 500 kcal (ไม่ได้หมายความวันกินวันละ 500kcal นะครับ แต่สมมุต ใช้พลังงานวันละ 2000kcal ก็กิน 1500kcal เป็นต้น)
- กินผักมากขึ้น กินอาหารมันๆ น้อยลง
- ออกกำลังกายบ่อยขึ้น (ประมาณ 180 นาที ต่อสัปดาห์)
- บันทึกอาหาร และเครื่องดื่มทุกวัน
- บันทึกการออกกำลังกาย ทุกวัน
- วางแผน และมีการทำกิจกรรมกลุ่ม

ข้อดีของงานวิจัยนี้ คือมีการนัดพบกันเป็นกลุ่ม เพื่อสอนเรื่องโภชนาการ และการออกกำลังกาย ทุกๆสัปดาห์ ดังนั้นจึงค่อนข้างช่วยให้ผู้เข้าร่วม มีแนวทางลดความอ้วนได้อย่างถูกวิธี เข้าร่วม “ทำเอง”

ซึ่งโดนเฉลี่ยแล้ว ผู้เข้าร่วม ลดน้ำหนักได้ ประมาณ 6.3kg (จากน้ำหนักเฉลี่ย 104kg) ซึ่งไม่ได้เยอะมาก เทียบกับเวลา 6 เดือน

ผลที่ได้ คือคนที่นอน 6-8 ชั่วโมง ลดน้ำหนักได้มากกว่า
และกลุ่มที่เครียดมาก ลดน้ำหนักได้น้อยกว่า

นอกจากงานวิจัยนี้ ยังมีงานวิจัยอื่นๆ ที่ชี้ตรงกัน ว่าความเครียด และการนอนหลับ มีการเกี่ยวข้องต่อความอ้วน และความเสี่ยงเป็นโรคอ้วน (เกี่ยวข้อง แต่ไม่ได้หมายความว่าเป็นสาเหตุนะครับ)
�สำหรับสาเหตุ ที่ทำให้การนอนหลับ ส่งผลต่อความอ้วน มีทั้งทางกาย เช่น การทำงานของ Hormones ต่างๆ ที่ผิดปกติ เพราะขาดสมดุล

หรือทางพฤติกรรม เช่น การเช่น การนอนน้อย หรือเครียดมาก อาจทำให้เรา กินมากขึ้น (เพราะนอนดึกขึ้น อาจจะต้องกินอีกมื้อ +1 ช่วงดึก) ทำให้ได้พลังงานมากกว่าที่ต้องได้รับ
(เวลาเครียด เราอาจจะอยากกินอะไรหวานๆ มันๆ เค็มๆ ให้มันหายเครียดหน่อย)

สรุปก็คือ หากเราเครียด และนอนน้อยมาก อยากให้ลองดูครับ ว่าเราสามารถทำอย่างไร ให้นอนเป็นเวลา เพื่อให้นาฬิกาชีวิตของเรา เดินดีขึ้น

และอาจจะให้ความสำคัญ กับการแก้ไขความเครียด (การยืดกล้ามเนื้อ เล่นโยคะ นั่งสมาธิ ช่วยได้)
มากกว่าการ ออกกำลังกายหนักๆ (เพราะออกกำลังกายหนักมากๆ ร่างกายก็เครียดเหมือนกัน)

และหาสมดุลในชีวิต ให้เจอครับ

----------------------------
เทรนแบบมีสมดุล ออกกำลังกายเป็น ใช้เวลาน้อยแต่ได้ผลมาก
สอนยืดกล้ามเนื้อ และโภชนาการ ให้ลดไขมัน เพิ่มกล้าม แต่ “กินของอร่อยได้”
(เราให้นักเรียน ทำ Food Log เพื่อวิเคราะห์พฤติกรรม)

มาเรียนที่ Fit Junctions เข้ายิมฟรี นักกายภาพบำบัดช่วยดูแล บาดเจ็บมาก่อน ก็เทรนได้

สอบถามข้อมูลได้ที่ Line: @fitjunctions

เบอร์กลาง ☎️ 091-873-6066
BTS พญาไท ☎️ 02-101-4997
BTS อุดมสุข ☎️ 02-747-8055
MRT รัชดา ☎️ 02-024-5540
ติดต่องาน โฆษณา สัมมนา 089-781-4163

Reference:
https://www.ncbi.nlm.nih.gov/pubmed/21448129
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/
https://www.ncbi.nlm.nih.gov/pubmed/18239586?dopt=Citation
https://www.ncbi.nlm.nih.gov/pubmed/16914506?dopt=Citation
https://www.ncbi.nlm.nih.gov/pubmed/24843068
https://www.precisionnutrition.com/sleep-stress-and-fat-loss
Sleep Less, stress, makes me fat: what does research say?

Personally, I replied that I sleep less, stressed, it affects fat loss. But today i brought research and i brought you the guidelines.

งานวิจัยนี้ มีชื่อว่า Impact of sleep, screen time, depression and stress on weight change in the intensive weight loss phase of the LIFE study.

Which means the effect of sleep, "using screen" depression and stress on weight changes in weight loss.

More than 470 obesity volunteers with BMI 30-50 join this research, which is as follows.

- eat less than use 500 kcal (it doesn't mean 500 kcal per day, but it's worth using energy 2000 kcal per day. Eat 1500 kcal etc.)
- eat more vegetables, eat less oily food.
- exercise more often (approx. 180 minutes per week).
- save food and drink everyday
- record daily exercise
- plan and group activities

The advantage of this research is that there is a group meeting to teach nutrition and exercise every week, so it helps participants have the right way to join " do it yourself

Which is on average. Participants lose weight around 6.3 kg (from average weight of 104 kg) which is not a lot compared to 6 months.

The result is that people who sleep for 6-8 hours can lose weight more.
And a very stressful group. Less weight loss.

Apart from this research, there are other research that indicates that stress and sleep are related to obesity and obesity risk (related but it doesn't mean it is a cause)
For why sleep affects obesity, there are both physical, such as working hormones that are unusual because of lack of balance.

Or behaviors such as sleeping less or stress may make us eat more (because we sleep late, we may have to eat another meal + 1 late night). It gives you more energy than we need to receive.
(when I'm stressed, I might want to eat something sweet and salty. Let it get rid of stress.)

In conclusion, if we are stressed and sleep very little, I want you to see how we can do to sleep for time to make our watch better.

And maybe focus on fixing stress (Stretching muscles, yoga, meditating can help)
More than heavy exercise (because I exercise hard, my body is stressed too)

And find balance in life.

----------------------------
Training with balance. Exercise is less time but very effective.
Teach you how to stretch muscles and nutrition to reduce fat, increase muscles, but "eat delicious food"
(we let students do food log to analyze behavior)

Come to study at fit junctions. Free gym. Physiotherapist can help take care of injury before they can train.

Ask for information at line: @fitjunctions

Middle number ☎️ 091-873-6066
BTS PHAYATHAI ☺️ 02-101-4997
BTS UDOMSUK ☎️ 02-747-8055
MRT Ratchada ☎️ 02-024-5540
Contacting Commercial 089-781-4163

Reference:
https://www.ncbi.nlm.nih.gov/pubmed/21448129
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/
https://www.ncbi.nlm.nih.gov/pubmed/18239586?dopt=Citation
https://www.ncbi.nlm.nih.gov/pubmed/16914506?dopt=Citation
https://www.ncbi.nlm.nih.gov/pubmed/24843068
https://www.precisionnutrition.com/sleep-stress-and-fat-lossTranslated

Tags: how to reduce stress for students

Fit Junctions

About author

เราเป็นทีมงานผู้ฝึกสอนการออกกำลังกาย ที่จะช่วยให้คุณเข้าใจการออกกำลังกายอย่างถูกต้อง ตามหลักวิทยาศาสตร์ เน้นการสอนทั้งทฤษฎีและปฏิบัติ

อยากหุ่นดี แบบถูกวิธี ติดตามเพจเรา :) สอนโภชนาการ + ฟิตเนส สนุก เข้าใจง่าย

how to reduce stress for students 在 Fit Junctions Facebook 的最讚貼文

By Fit Junctions

2018-04-09 20:34:24 有 2,594 人按讚

นอนน้อย เครียดมาก ทำให้อ้วน: งานวิจัยว่ายังไง?

ส่วนตัว ผมตอบให้สั้นๆเลยว่า นอนน้อย เครียด ส่งผลต่อการลดไขมัน มากๆ แต่วันนี้ เอางานวิจัย และเอาแนวทางมาฝากกันครับ

งานวิจัยนี้ มีชื่อว่า Impact of sleep, screen time, depression and stress on weight change in the intensive weight loss phase of the LIFE study.

ซึ่งแปลว่า ผลกระทบของการนอนหลับ การ “ใช้จอ” อาการซึมเศร้า และความเครียด ต่อการเปลี่ยนแปลงของน้ำหนัก ในช่วงลดน้ำหนักอย่างเข้มข้น

อาสาสมัครที่เป็นโรคอ้วน กว่า 470 คน ที่มี BMI 30-50 เข้ามาร่วมงานวิจัยนี้ ซึ่งให้ทำสิ่งต่างๆ ดังนี้

- กินน้อยกว่าใช้ 500 kcal (ไม่ได้หมายความวันกินวันละ 500kcal นะครับ แต่สมมุต ใช้พลังงานวันละ 2000kcal ก็กิน 1500kcal เป็นต้น)
- กินผักมากขึ้น กินอาหารมันๆ น้อยลง
- ออกกำลังกายบ่อยขึ้น (ประมาณ 180 นาที ต่อสัปดาห์)
- บันทึกอาหาร และเครื่องดื่มทุกวัน
- บันทึกการออกกำลังกาย ทุกวัน
- วางแผน และมีการทำกิจกรรมกลุ่ม

ข้อดีของงานวิจัยนี้ คือมีการนัดพบกันเป็นกลุ่ม เพื่อสอนเรื่องโภชนาการ และการออกกำลังกาย ทุกๆสัปดาห์ ดังนั้นจึงค่อนข้างช่วยให้ผู้เข้าร่วม มีแนวทางลดความอ้วนได้อย่างถูกวิธี เข้าร่วม “ทำเอง”

ซึ่งโดนเฉลี่ยแล้ว ผู้เข้าร่วม ลดน้ำหนักได้ ประมาณ 6.3kg (จากน้ำหนักเฉลี่ย 104kg) ซึ่งไม่ได้เยอะมาก เทียบกับเวลา 6 เดือน

ผลที่ได้ คือคนที่นอน 6-8 ชั่วโมง ลดน้ำหนักได้มากกว่า
และกลุ่มที่เครียดมาก ลดน้ำหนักได้น้อยกว่า

นอกจากงานวิจัยนี้ ยังมีงานวิจัยอื่นๆ ที่ชี้ตรงกัน ว่าความเครียด และการนอนหลับ มีการเกี่ยวข้องต่อความอ้วน และความเสี่ยงเป็นโรคอ้วน (เกี่ยวข้อง แต่ไม่ได้หมายความว่าเป็นสาเหตุนะครับ)
�สำหรับสาเหตุ ที่ทำให้การนอนหลับ ส่งผลต่อความอ้วน มีทั้งทางกาย เช่น การทำงานของ Hormones ต่างๆ ที่ผิดปกติ เพราะขาดสมดุล

หรือทางพฤติกรรม เช่น การเช่น การนอนน้อย หรือเครียดมาก อาจทำให้เรา กินมากขึ้น (เพราะนอนดึกขึ้น อาจจะต้องกินอีกมื้อ +1 ช่วงดึก) ทำให้ได้พลังงานมากกว่าที่ต้องได้รับ
(เวลาเครียด เราอาจจะอยากกินอะไรหวานๆ มันๆ เค็มๆ ให้มันหายเครียดหน่อย)

สรุปก็คือ หากเราเครียด และนอนน้อยมาก อยากให้ลองดูครับ ว่าเราสามารถทำอย่างไร ให้นอนเป็นเวลา เพื่อให้นาฬิกาชีวิตของเรา เดินดีขึ้น

และอาจจะให้ความสำคัญ กับการแก้ไขความเครียด (การยืดกล้ามเนื้อ เล่นโยคะ นั่งสมาธิ ช่วยได้)
มากกว่าการ ออกกำลังกายหนักๆ (เพราะออกกำลังกายหนักมากๆ ร่างกายก็เครียดเหมือนกัน)

และหาสมดุลในชีวิต ให้เจอครับ

----------------------------
เทรนแบบมีสมดุล ออกกำลังกายเป็น ใช้เวลาน้อยแต่ได้ผลมาก
สอนยืดกล้ามเนื้อ และโภชนาการ ให้ลดไขมัน เพิ่มกล้าม แต่ “กินของอร่อยได้”
(เราให้นักเรียน ทำ Food Log เพื่อวิเคราะห์พฤติกรรม)

มาเรียนที่ Fit Junctions เข้ายิมฟรี นักกายภาพบำบัดช่วยดูแล บาดเจ็บมาก่อน ก็เทรนได้

สอบถามข้อมูลได้ที่ Line: @fitjunctions

เบอร์กลาง ☎️ 091-873-6066
BTS พญาไท ☎️ 02-101-4997
BTS อุดมสุข ☎️ 02-747-8055
MRT รัชดา ☎️ 02-024-5540
ติดต่องาน โฆษณา สัมมนา 089-781-4163

Reference:
https://www.ncbi.nlm.nih.gov/pubmed/21448129
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/
https://www.ncbi.nlm.nih.gov/pubmed/18239586?dopt=Citation
https://www.ncbi.nlm.nih.gov/pubmed/16914506?dopt=Citation
https://www.ncbi.nlm.nih.gov/pubmed/24843068
https://www.precisionnutrition.com/sleep-stress-and-fat-loss
Sleep Less, stress, makes me fat: what does research say?

Personally, I replied that I sleep less, stressed, it affects fat loss. But today i brought research and i brought you the guidelines.

งานวิจัยนี้ มีชื่อว่า Impact of sleep, screen time, depression and stress on weight change in the intensive weight loss phase of the LIFE study.

Which means the effect of sleep, "using screen" depression and stress on weight changes in weight loss.

More than 470 obesity volunteers with BMI 30-50 join this research, which is as follows.

- eat less than use 500 kcal (it doesn't mean 500 kcal per day, but it's worth using energy 2000 kcal per day. Eat 1500 kcal etc.)
- eat more vegetables, eat less oily food.
- exercise more often (approx. 180 minutes per week).
- save food and drink everyday
- record daily exercise
- plan and group activities

The advantage of this research is that there is a group meeting to teach nutrition and exercise every week, so it helps participants have the right way to join " do it yourself

Which is on average. Participants lose weight around 6.3 kg (from average weight of 104 kg) which is not a lot compared to 6 months.

The result is that people who sleep for 6-8 hours can lose weight more.
And a very stressful group. Less weight loss.

Apart from this research, there are other research that indicates that stress and sleep are related to obesity and obesity risk (related but it doesn't mean it is a cause)
For why sleep affects obesity, there are both physical, such as working hormones that are unusual because of lack of balance.

Or behaviors such as sleeping less or stress may make us eat more (because we sleep late, we may have to eat another meal + 1 late night). It gives you more energy than we need to receive.
(when I'm stressed, I might want to eat something sweet and salty. Let it get rid of stress.)

In conclusion, if we are stressed and sleep very little, I want you to see how we can do to sleep for time to make our watch better.

And maybe focus on fixing stress (Stretching muscles, yoga, meditating can help)
More than heavy exercise (because I exercise hard, my body is stressed too)

And find balance in life.

----------------------------
Training with balance. Exercise is less time but very effective.
Teach you how to stretch muscles and nutrition to reduce fat, increase muscles, but "eat delicious food"
(we let students do food log to analyze behavior)

Come to study at fit junctions. Free gym. Physiotherapist can help take care of injury before they can train.

Ask for information at line: @fitjunctions

Middle number ☎️ 091-873-6066
BTS PHAYATHAI ☺️ 02-101-4997
BTS UDOMSUK ☎️ 02-747-8055
MRT Ratchada ☎️ 02-024-5540
Contacting Commercial 089-781-4163

Reference:
https://www.ncbi.nlm.nih.gov/pubmed/21448129
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/
https://www.ncbi.nlm.nih.gov/pubmed/18239586?dopt=Citation
https://www.ncbi.nlm.nih.gov/pubmed/16914506?dopt=Citation
https://www.ncbi.nlm.nih.gov/pubmed/24843068
https://www.precisionnutrition.com/sleep-stress-and-fat-lossTranslated

Tags: how to reduce stress for students

Fit Junctions

About author

how to reduce stress for students 在 Celine's World Facebook 的精選貼文

By Celine's World

2016-07-01 20:42:52 有 2 人按讚

博特拉大学新一届的医学系毕业生~
你好!!! 希望在未来的日子里我们能够为大家提供医疗服务 ^^

*能够在茫茫人海中找到我吗? Xp*

Below are points of my speech at 'Majlis Pengumuman Keputusan Peperiksaan Professional III, 2016'.

May they be a reminder for
- me,
- my ex-students,
- my students who hv just passed this year's exam
- future students sitting for this exit exam
- all doctors
- anyone whom the message are applicable.

1. Time to Celebrate
- Alhamdullillah(Praises to God AlMighty) all the smart work hv paid off.
- May the bonding & friendship that hv nutured over these 5years last forever.
- Don't forget to continue the support for your friend who failed to make it this time.

2. To Those Who Failed.
- This is not the end of the world.
- There's always reason why things happened & God knows better for - He is the best 'planner' for us.

a). it's ok to grief, but don't take too long.
b). assess what hv been done before & what went wrong.
c). strategise to get thru it in 6mths time.

3. Practical Time
- The faculty hv tried our best to prepare students for the working life
- It's time to apply the theory to the practical working life.
- It's not easy but it's not impossible either.

a). Continuing learning.
b). Work together.
c). Treat others just as how we want others to treat us, our parents, our family members, etc regardless of
- religion
- ethinic group
- social standing, etc.

4. It's Easy to do good deeds in the Medical Profession
- we shld be thankful & use the opportunity to give our best.
- for Muslim's student every step of our work is regarded as 'ibadah' provided the 'niat' is correct.
- use every opportunity we hv to:
a). Alleviate their sorrow
b). Reduce their sufferings, etc

5). Communication.
We shld,
a) look into our communication with our patients.
b) never be too busy to communicate with our patients.
c) allocate some time to communicate with our patients.
d) learn local languages other than our own mother's tongue.

6. Medical Profession are currently not at its best place where it shld be.
We need to look into:
a). Our conduct
b). Our postings in social media
c). Our attitude in protecting patients privacy & confidentiality

The onus is on all of us(including the young doctors who hv just passed their exam) to:
a). Change the public perception
b). Uphold the nobility & the standards of our profession.

7. Protect Ourselves.
World outside is not a bed of roses.
Equipped ourselves with mechanism to counter various pressure/stress at work.
a). Support from family members/friends
b). Prepare to admit our own mistake/weakness & to learn from it.
c). Do not ashamed to ask for help
d). Do not neglect our religious duty at all time

8. Give back to our Alma Mater.
Not only by coming back regularly, but by:
a). Upholding the good name of the University & the Faculty.
b). Contribute back in all ways possible.
c). Give positive feedbacks.

Lastly, let me share a quote about 'Success'.

Success is not only measured in our achievements, but also;
- lessons learnt
- lives touched
- moments shared
along the way.

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kiddo doctor in making ?‍⚕️?? with work life balance ?‍♀️

how to reduce stress for students 在 Dan Lok Youtube 的最佳貼文

By Dan Lok

2021-06-07 20:00:15 有 19,325 人看過有 828 人喜歡

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#DanLok #Overwhelm #Mentoring

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This video is about How To Deal With Overwhelm - Mentoring My Team.

https://youtu.be/FKTRmJiJ3M4
https://youtu.be/FKTRmJiJ3M4

DanLok Overwhelm Mentoring

Dan Lok

About author

Dan Lok has been viewed more than 1.7+ billion times across social media for his expertise on how to achieve financial confidence. And is the author of over a dozen international bestselling books. Dan has also been featured on FOX Business News, MSNBC, CBC, FORBES, Inc, Entrepreneur, and Business Insider. In addition to his social media presence, Dan Lok is the founder of the Dan Lok Organization, which includes more than two dozen companies - and is a venture capitalist currently evaluating acquisitions in markets such as education, new media, and software. Some of his companies include Closers.com, Copywriters.com, High Ticket Closers, High Income Copywriters and a dozen of other brands. And as chairman of DRAGON 100, the world’s most exclusive advisory board, Dan Lok also seeks to provide capital to minority founders and budding entrepreneurs. Dan Lok trains as hard in the Dojo as he negotiates in the boardroom. And thus has earned himself the name; The Asian Dragon.

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Massage Program Looking for a great and affordable way to relieve stress? Schedule a massage at The Student Recreation Center. Eating nutritious, healthy foods ...

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