Dawn Arda, PhD
@DawnArda
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Science Research Writer 🌱 | Sharing information on health and nutrition 🌻
Cambridge, England
Joined July 2018
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The shadow is the greatest teacher for how to come to the light. ✨
~ Ram Dass
#quotes
#inspiration
#mind
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424
There is a morning inside you waiting to burst open into light. ✨
~ Rumi
#quotes
#inspiration
#light
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350
When it rains, look for rainbows.
When it’s dark, look for stars. ✨
~ Oscar Wilde
#quotes
#inspiration
#mindset
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346
“The path to happiness begins with cultivating gratitude for what we have, rather than seeking fulfillment in what we lack.” 🪷
#quotes
#gratitude
#happiness
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338
A fresh start isn't always a new place, it's a new mindset. ✨
~ Unknown
#quotes
#inspiration
#mindset
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338
“It’s not happiness that brings us gratitude. It’s gratitude that brings us happiness.” 🪷
#quotes
#gratitude
#happiness
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The journey of a thousand miles begins with a single step. 🪷
~ Lao Tzu
#quotes
#motivation
#LunarNewYear
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“As long as you carry a dream in your heart, you will never lose the meaning of life” ✨
#inspiration
#purpose
#hope
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For breath is life, and if you breathe well you will live long on earth. 🪷
~ Sanskrit proverb
#quotes
#mindfulness
#breathe
#life
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35
223
#VitaminD
is important for maintaining strong
#bones
, good
#brain
function & a healthy
#immunesystem
. 🌼
It regulates calcium levels & production of
#neurotransmitters
such as serotonin.
It also protects against
#inflammation
& oxidative stress.
The best source is sunlight.☀️
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33
227
In every winter's heart there is a quivering spring, and behind the veil of each night there is a shining dawn. ☀️
~ Kahlil Gibran
#quotes
#inspiration
#light
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36
230
Reading is to the mind, as exercise is to the body. 📚
~ Joseph Addison
#quotes
#mind
#selfimprovement
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Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared. 🌼
~ Buddha
#quotes
#happiness
#light
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Our greatest strength lies in the gentleness and tenderness of our heart. 🪷
~ Rumi
#quotes
#inspiration
#strength
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All you can change is yourself, but sometimes that changes everything. 🌸
~ Gary W. Goldstein
#quotes
#mindset
#selfimprovement
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The great gift of Easter is hope. 🌼
~ Basil Humes
Wishing everyone a very Happy Easter Sunday! 🌳
#quotes
#Easter
#inspiration
#hope
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Two things to remember in life:
Take care of your thoughts when you are alone and take care of your words when you are with people. 🌼
~ Unknown
#quotes
#mindfulness
#life
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Key nutrients for
#stress
relief: (part 2) 🌸
#BVitamins
- vital role in energy production, hormone regulation, neurotransmitter balance 🐟🥚🧀
#Prebiotics
- nurture gut microbiome, which produces neurotransmitters & reduces inflammation 🧅🍎🧄
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No one is useless in this world who lightens the burdens of another. 🌼
~ Charles Dickens
#quotes
#inspiration
#kindness
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We can train our bodies to become more instinctively
#resilient
to
#stress
by giving it doses of positive hormetic stress. 🌼
#Hormetic
stress is a form of mild positive stress where the body is challenged but not fatigued.
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25
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Spending time in
#nature
is great for our
#immune
system. 🍃
The exposure improves our
#microbiome
diversity.
Studies show a walk in the woods can increase our natural killer cells by up to 50%.* 🌳
These cells help our bodies to fight off viruses and tumours. 🌼
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31
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Sow a thought and you reap an action;
Sow an act and you reap a habit;
Sow a habit and you reap a character;
Sow a character and you reap a destiny. 🌻
~ Ralph Waldo Emerson
#quotes
#inspiration
#thoughts
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The secret to living well and longer is: eat half, walk double, laugh triple and love without measure.🌼
~ Tibetan Proverb
#quotes
#livingwell
#longevity
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#Pineapples
contain a mixture of digestive enzymes called bromelain.🍍
Not only does bromelain help us to
#digest
food, it also has
#antiinflammatory
properties.
It’s been shown to help with nasal infections, such as sinusitis, & urinary tract infections, such as cystitis. 🌼
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Whenever you are creating beauty around you, you are restoring your own soul. ✨
~ Alice Walker
#quotes
#creativity
#soul
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19
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22
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Foods that may help ease seasonal
#allergies
: 🌸
Lemons 🍋
Brussels sprouts
Bell peppers 🫑
Ginger 🫚
Broccoli 🥦
Ground flax seed
Apple skins 🍎
Artichoke
Camomile tea 🌼
Onions 🧅
Pumpkin seeds
Walnuts 🥜
Flaxseed oil
Turmeric
Fatty fish 🐟
Green tea 🍵
Berries 🍓
Pomegranate
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Show your love wherever you go, and enjoy love’s blossom whenever you return. 🌼
~ Anthony D Williams
Wishing you all a peaceful & joyous Christmas. ✨
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With the new day comes new strength and new thoughts. 🌻
~ Eleanor Roosevelt
#quotes
#inspiration
#hope
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When you give joy to other people, you get more joy in return. 🌼
~ Eleanor Roosevelt
#quotes
#inspiration
#joy
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Very little is needed to make a happy life; it is all within yourself in your way of thinking. 🌻
~ Marcus Aurelius
#quotes
#happiness
#life
5
28
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Did you know that the
#vitaminD
content in
#mushrooms
increases with exposure to sunlight or UV? ☀️
Putting them on the windowsill, especially in the
#sun
, before cooking can therefore increase their vitamin D content. 🍄
5
24
151
Benefits of eating the rainbow: 🌈 (part 2)
* Better variety - more
#nutrient
intake 🍒
* Improved psychological wellbeing 🥭
* More
#antioxidants
- better ageing 🍇
* More
#antiinflammatories
- reduced pain 🍍
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Sometimes it's okay if the only thing you did today was breathe. 🌻
~ Yumi Sakugawa
#quotes
#inspiration
#life
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21
149
Research shows how we think about
#ageing
has a huge impact on how we feel as we age.🌼
A recent study showed those satisfied with the ageing process had lower risks of conditions such as:
Cancer
Diabetes
Depression
Stroke
They also had a 43% lower risk of dying from any cause.
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To be kind is more important than to be right. Many times, what people need is not a brilliant mind that speaks but a special heart that listens. 🌸
~ F. Scott Fitzgerald
#quotes
#inspiration
#kindness
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Ever tried. Ever failed. No matter.
Try again. Fail again. Fail better. 🌸
~ Samuel Beckett
#quotes
#perseverance
#hope
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Ways to boost your
#happy
hormones: (part 1) 🌻
#Serotonin
- the happy hormone
Walk in nature 🌳
Meditate 🧘
Listen to music 🎶
Write or journal 📝
Sun exposure ☀️
Get enough sleep 😴
Exercise regularly 🏃♀️
Connect with others 🌼
Tryptophan-rich foods
🥑🦃🍌🐓🥜🍳🍣🍍
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30
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Studies show
#herbs
and
#spices
contain
#antioxidants
and important
#phytonutrients
that help to fight disease and protect various aspects of our health. 🧄
Many have anti-inflammatory properties, and research suggests they can reduce
#inflammation
naturally in the body. 🌱
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The truth is it’s not happy people who are thankful - it’s thankful people who are happy. 🌼
~ Joyce Meyer
#quotes
#gratitude
#happiness
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We are what we repeatedly do. Excellence, therefore, is not an act but a habit. 🌻
~ Aristotle
#quotes
#inspiration
#life
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Foods that lower
#inflammation
:
Salmon 🐟
Turmeric
Broccoli 🥦
Tomatoes 🍅
Peppers 🫑
Walnut
Avocado 🥑
Ginger
Blueberries 🫐
Beetroot
Green tea 🍵
Flax seeds
Mushroom 🍄
Leafy greens 🥬
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Give every day the chance to become the most beautiful day of your life. 🌻
~ Mark Twain
#quotes
#inspiration
#life
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Rich in vitamins A, B, C, E & K,
#blackberries
have one of the highest
#antioxidant
content of all fruit.
They’re packed with
#phytonutrients
& are also a good source of copper, magnesium, manganese & copper, which all support
#bonehealth
. 🌼
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More & more studies are showing the link between
#diet
and
#mentalhealth
. 🌼
For example, a recent study of 8,600 Australians aged 25-91, found that people who ate more
#fruit
&
#vegetables
are significantly less stressed than those with low intakes. 🍊
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Tips for managing
#stress
(part 1): 🪷
- Know your triggers
- Identify your warning signs/ symptoms
- Recognise what isn’t in your control
- Avoid overwhelm e.g delegate
- Let go of unnecessary tasks
- Improve time management ⏰
- Learn to say no
- Set boundaries 🌼
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I have just three things to teach: simplicity, patience, compassion. These three are your greatest treasures. ✨
~ Lao Tzu
#quotes
#compassion
#life
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The secret of happiness, you see, is not found in seeking more, but in developing the capacity to enjoy less. 🌼
~ Socrates
#quotes
#mindset
#happiness
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141
Read books that nourish your mind. Surround yourself with people that are good for your soul. Listen to things that give you hope. And share what inspires you. 🌻
~ Rawan Al Sharif
#quotes
#positivity
#hope
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26
140
Increasing evidence shows a link between practising
#gratitude
& better
#mentalhealth
, improved relationships & better heart health. ❤️
Being thankful has been shown to reduce stress levels, lower blood pressure, & even reduce
#inflammation
& improve
#immune
function. 🌼
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20
137
You don't have to see the whole staircase, just take the first step. 🌻
~ Martin Luther King, Jr.
#quotes
#motivation
#mindset
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Some beautiful paths can't be discovered without getting lost. 🌻
~ Erol Ozan
#quotes
#inspiration
#life
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31
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To shine your brightest light is to be who you truly are. 🌻
~ Roy T. Bennett
#quotes
#inspiration
#life
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In stillness lives wisdom. In quiet you’ll find peace. In solitude you’ll remember yourself. 🪷
Robin Sharma
#stillness
#wisdom
#peace
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Ways to boost your
#happy
hormones: (part 4) 🌼
#Endorphins
- the pain & stress reliever
Exercise 🏃♀️
Laugh
Dance 💃
Sing 🎶
Intimacy
Create art 🖼️
Listen to music 🎻
Acupuncture
Massage
Meditate 🧘
Spicy foods 🌶️
Dark chocolate 🍫
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31
147
In the end, only three things matter:
How much you loved,
How gently you lived, and
How gracefully you let go of things not meant for you 🌼
~ Buddha
#quotes
#inspiration
#life
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42
138
Eating seasonal
#foods
supports our bodies as we head into the new
#season
. 🌼
Leafy greens and lighter
#spring
foods help us to detoxify after winter, making us feel more energised and aiding our
#digestion
. 🥬
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23
139
Research shows
#gratitude
practices like writing 3 things a day you’re
#thankful
for, can go a long way towards promoting wellbeing.
A big
#ThankYou
to all my Twitter friends for all your support, & wishing everyone across the seas a very happy
#Thanksgiving
weekend. 🌼
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Fruit & vegetable
#peels
are packed with beneficial
#nutrients
. 🥕
#Antioxidants
tend to be concentrated in the outer layer of fruit & veg.
Peels are also high in prebiotic
#fibre
, which feeds our gut bacteria, keeps us fuller for longer & keeps our digestive system healthy. 🍎
5
18
139
Hope is like the sun, which, as we journey towards it, casts the shadow of our burden behind us. ☀️
~ Samuel Smiles
#quotes
#inspiration
#hope
1
20
136
#Nature
and greenery have profound benefits on our physical and mental
#health
. 🍃
Research shows they may even affect the length of our telomeres, which influences our ageing and
#longevity
. 🌷
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16
134
Tips for managing
#stress
(part 2): 🪷
- Schedule down time
- Exercise regularly 🏃♀️
- Do
#breathing
exercises e.g. deep belly breathing
- Go for a walk 🚶♂️
- Spend time in nature 🌳
- Go to bed earlier 💤
- Have a healthy balanced
#diet
🥗
- Keep blood sugar well managed
7
27
136
Meditation, yoga, deep breathing & repetitive prayer activate the
#relaxation
response which counteracts
#stress
disorders such as anxiety, insomnia & high blood pressure. 🌼
Research shows the body can start
#repairing
itself at a cellular level with just 15 mins relaxation. 🌻
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16
138
A growing body of research associates
#allergies
with a stronger defence system against
#cancer
.
It suggests the
#immunesystems
of people with allergies are doing a better job of keeping
#toxins
out if the body.
So hay fever may actually be a sign of a strong immune system. 🌼
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17
130
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26
135
Lack of
#sleep
raises our levels of cortisol & increases insulin resistance. 🌼
It can therefore increase our
#stress
levels, promote weight gain (especially around the middle) & affect our
#bloodsugar
balance.
Research shows most of us need 7-9 hours sleep. 💤
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23
130
Foods in season in winter: ❄️
Broccoli 🥦
Brussels sprouts
Carrot 🥕
Cauliflower
Citrus fruit 🍊
Kale 🥬
Leek
Onion 🧅
Parsnip
Potato 🥔
Savoy cabbage
Swede
Sweet potato 🍠
Turnip
4
17
128
Studies show that
#flowers
are a powerful positive emotion inducer, with immediate & longer-term effects.
What’s more, they appear to induce more positive
#socialbehaviour
than other stimuli, & even improve
#memory
. Effects are for both men and women. 🌸
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18
131
