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How to strengthen someone’s immune system with an emoticon.

Social interaction is so hard-wired in us that isolation tricks our body into thinking it’s in danger if we’re on our own for too long. This results in the activation of the fight-or-flight response and our body turns off some of our antiviral defences. It just takes a voice message, a text, an email, or...

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What you should know about Vitamin D

Vitamin D plays a vital role in bone maintenance and growth, but when it comes to other health conditions, like respiratory tract infections (e.g. COVID), the jury is still out.

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Spice up your immune system! - cesargamio.com

Spice up your immune system!

Ramp up your only defence against Covid-19: Your immune system By now you must have read dozens of articles reminding you of the importance of getting restful sleep, exercising and eating a plant-based, whole-foods diet to build up your immune response in case you contract COVID-19 before the vaccine comes out next year. I’d like to share...

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The Pandemic's Silver Lining - cesargamio.com

The Pandemic's Silver Lining

The surprising welcomed repercussion of Covid-19 One of the positive things that came out of the confinement during the pandemic was witnessing the many people that have taken up exercise. Whilst I was cycling around the neighbourhood with my daughter during the weekend, we saw young and older couples, families and individuals of all ages either...

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How to go back to sleep in the middle of the night - cesargamio.com

How to go back to sleep in the middle of the night

You have experienced this situation before. You wake up in the middle of the night, and you desperately want to go back to sleep. “I’ve got a full-on day tomorrow, and  I need all the rest that I can get”, you anxiously remind yourself. You toss and turn hoping that you will transition into a...

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Should you be taking vitamin and mineral supplements? - cesargamio.com

Should you be taking vitamin and mineral supplements?

The question of whether we should be taking vitamins and mineral supplements to improve our health and wellbeing is still frequently asked, and the answer is really not that complicated. First and foremost, sourcing your micronutrients (vitamins and minerals) intake from your diet should be your priority. Eating a variety of different foods, preferably plant-based (fruits,...

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Let’s not underestimate this superfood! - cesargamio.com

Let’s not underestimate this superfood!

Out of all the superfood widely known and readily available, there is one star amongst the stars that really stands out for its nutritional richness, flavour and simplicity to cook.

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That’s Why they Call it the Blues

Extended exposure to blue light, specially in the evening, originating from our digital devices can be seriously detrimental to our health. If you want to achieve your ideal performance state and safeguard your health in the process, please consider the following recommendations.

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The Influence of Ego in High Performance Teams

If your ego (the individual concept of yourself) begins to take centre stage, this will hurt you at many different levels both professionally and personally. Find out what what being egocentric and egotistic is and discover ways to keep your ego in check.

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4 Smart Eating Strategies

Nutritional advise is extremely conflicting; nowadays there are literally hundreds of diets being proposed, many of them advising exact opposite guidelines. How should you go about your diet? These 4 smart eating strategies are a great start!

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rhythms of nature

4 ways to get back to your natural rhythms

All aspects of your being (body, mind & emotions) are synchronised with the rhythms of nature. If you are out of tune, or out of sync with these rhythms, you will experience stress, strain, pain and discomfort. These are the 4 ways to get back to your natural rhythms.

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Sitting

Don’t sit on it for too long

Sitting for too long will negatively impact the quality of your work and will inevitably lead to physical ailments of all sorts. Alternating between sitting, standing and walking will help you to increase your energy levels, burns extra calories, tone your muscles, ramp up your metabolism and improve your posture along the way. Learn more...

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know about coffee

What you need to know about Coffee

Coffee is a vastly popular drink - no doubt about that. Citizens of countries like Germany, Sweden and the Netherlands consume 1,252 cups a year on average. If you are a coffee drinker, this is what you need to know about coffee.

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Who you sleep with

Be careful who you sleep with

Let’s be frank : I have done it, you have done it, and most likely, a lot of people that you know still do it. Neglecting to create a thriving environment in your bedroom will have undesired consequences. Who you sleep with will have a massive influence in your workday and your personal relationships.

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Jet Lag

Smart flying: How to Beat the Jet Lag Blues

Do you remember the last time you flew across time zones? The fatigue, insomnia, headache, grogginess, dehydration and the daytime sleepiness that you felt. Jet lag doesn’t need to be an occupational hazard - learn the surefire way of beating the jet lag blues.

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Drunk at Work

Drunk at Work

Studies have shown that a few nights of getting only 6 hours of sleep will result in cognitive impairment equivalent to those of alcohol intoxication. Basically, by sacrificing sleep, you will be showing up drunk at work only without the smell of alcohol on your breath.

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Cesar & Dr. Siegel - CesarGamio.com

You are out of your Mind

Last night I had the pleasure to visit the historical Royal Institution of Great Britain to attend a lecture by Dr. Daniel Siegel, a Harvard Medical Doctor who is now a Clinical Professor of Psychiatry at the UCLA School of Medicine. The topic: The Human Mind - New Insights from Neuroscience. The Royal Institution was founded...

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Skipping Breakfast

Skipping breakfast - Is it actually worth it?

Are there tangible benefits to skipping breakfast? For growing children, there is no doubt breakfast is an essential meal. For adults, the jury is still out. Learn about the potential advantages and disadvantages of skipping the first meal of the day.

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Workplace Wellbeing

Workplace Wellbeing : Getting Results

Most of the wellbeing interventions being implemented nowadays in organisations are disjointed. Isolated efforts to “at least do something” in the workplace wellbeing area. Find out how you can make your programme work.

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What is the ideal bedtime for you? - CesarGamio.com

What is the ideal bedtime for you?

The deepest and more restorative stage of sleep happens in the early part of the night. The later we go to bed, the less restorative our sleep will be. Find out ways to bring back your bedtime to wake up feeling refreshed.

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Decision Making

Why you make the decisions the way you do

The influence of emotions in our decision making process is far greater than most people would care to admit. Learn how to develop and sustain a strong and resilient emotional foundation..

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Performance

Breaking Bad : The Power of Detaching from Work

In order to achieve high levels of performance consistently, we must not ignore basic principles that will help us sustain our capacity to perform even in the midst of pressure. Discover what are those principles.

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Stress

The unknown reason behind why we feel stressed : Tip 4

If you are the kind of person that really looks after yourself (gets restful sleep, eats well, exercises, etc.) and are still experiencing stress, this article will shed some light as to what the potential reason may be.

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Stress

The impact of coffee and tea in your stress levels : tip 3

Drinking coffee and non-herbal teas will increase your stress levels. Find out why and how to help you minimise stress.

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Stress

Smart Eating to Minimise Stress : Tip 2

What we eat and how we eat can raise our stress levels even without the presence of external stimuli or challenging circumstances . Find out how to eat smart to minimise stress.

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Stress

How to Change your Perception to Minimise your Stress : Tip 1

How we perceive situations, events or circumstances, will play a massive role in whether we will create stress for ourselves. Find out how to change the way you perceive things to minimise stress.

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Stress

The 4 Real Reasons Why we Experience Stress

Our perception of events and circumstances is a potential source of stress, but there are other stress triggers that we should be aware of. Find out what are the 4 real reasons why we experience stress

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Creative

6 Play Time - Take your Thinking to a Whole New Level

Your capacity to be creative has no limits and knows no boundaries. You just need to broaden the channels through which your creative energy expresses itself - discover how fun this process is.

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Exercise

Physical Time - Smart Ways to Unlock your Brain Power

Do you want to excel at managing time, paying attention, focus, planning and organising, remembering details and make the most out of your experience? By exercising in this way, you’ll get just that.

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Down Time

Down time - Get More Done Doing Less

In order to experience creative and insightful breakthroughs, you need to let your brain recharge. Here you will find ideas on how to get some down time to allow your subconscious mind do the work for you.

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 César Gamio - Certified Corporate Wellness Specialist - CesarGamio.com
 César Gamio - Executive Life Coach - EMCC-EIA - CesarGamio.com
 César Gamio - Chopra Center Certified Instructor - CesarGamio.com
César Gamio - Certified Corporate Wellness Specialist - CesarGamio.comCésar Gamio - Executive Life Coach - EMCC-EIA - CesarGamio.com
César Gamio - Chopra Center Certified Instructor - CesarGamio.com