The best way to hydrate isn’t always drinking water

It’s halfway through the workday and you’ve hit a wall. You feel groggy and distracted and stare blankly at your computer screen, struggling to concentrate on your work. 

“Caffeine!” you think to yourself, and you pour a tall cup of coffee or crack open a sugar-laced energy drink.

Your workday requires energy and concentration. While a steady stream of caffeine can help you power through the day, staying on top of your game requires paying attention to basic nutrition. Feeling drained may not indicate that you need another shot of espresso — it could be your body’s signal to hydrate.

Drinking water is one of the best ways to hydrate because it’s essential to nearly every bodily function, including your cognition and ability to focus on your workday. But water isn’t the only component of hydration. We’ll explore how you can stay on top of your hydration levels to enjoy more mental clarity and energy.

Why is hydration important?

Water makes up approximately 50–60% of your body weight. It’s essential to most bodily functions — including focus and concentration — and maintaining a healthy physical well-being. 

Here are 11 things water helps with to keep your body healthy:

1. Regulates your body temperature and prevents overheating

2. Lubricates your joints and tissues

3. Transports nutrients and oxygen to your cells

4. Flushes out waste 

5. Aids in digestion by dissolving nutrients and minerals

6. Maintains healthy blood vessels and blood flow

7. Replenishes water loss

8. Prevents constipation

9. Normalizes blood pressure

10. Maintains proper electrolyte balance

11. Promotes better sleep and waking up refreshed

Your body naturally loses water through breathing, sweating, and waste — and you need to replenish this loss. You can source water from moisture in food and drinks, but it’s normally not enough to fulfill your daily needs. Consuming plain water is essential to replenish your body’s supply.

10 symptoms of dehydration

When your body lacks water, you’ll likely feel the effects in the form of aches and pain or discomfort. Here are 10 common signs of mild dehydration:

1. Dry mouth

2. Physical or mental fatigue

3. Muscle cramps

4. Headaches

5. Excessive thirst

6. Dry skin

7. Lightheadedness

8. Tiredness

9. Sweating or urinating less than usual

10. Dark urine

Signs of severe dehydration

When you don’t catch the early signs of dehydration, it can become life-threatening. See a healthcare professional immediately if you think you’re experiencing severe dehydration.

Here are four signs of severe dehydration: 

1. Confusion 

2. Drop in blood pressure causing fainting

3. Lack of urination

4. Rapid breathing and heartbeat

Who’s most susceptible to dehydration?

Age, medical conditions, and physical activity can make people more vulnerable to dehydration. Here are five groups of people who should pay extra attention to proper hydration habits:

1. If you’re pregnant or breastfeeding

2. If you live in a hot climate

3. If you exercise a lot

4. If you have an underlying medical condition, like cardiovascular or renal issues

5. If you use a medication that affects your water retention

What’s the best way to hydrate? 7 methods

Staying hydrated requires a balance of healthy habits and listening to your body’s signals.

• The body can absorb 20% of its water requirements from solid foods
• Even foods that don’t appear to have high water content contain water your body can process
• Digestion produces water that represents another 10% of your body’s necessary water
• The remaining 70% of liquid needed for healthy hydration levels comes from liquids

Accounting for these restrictions, here are seven ways to stay hydrated. 

1. Water

Unsurprisingly, upping your water intake is the best way to stay hydrated. Unlike sugary drinks, which create fluctuations in glucose levels and tire you out from added sugar or calories, you can drink plain water without repercussions.

A general rule of thumb for healthy people is to drink eight glasses of water daily. But there’s no one-size-fits-all recommendation for everyone. If you lead a very active lifestyle or live in a high-temperature climate, you may need to increase your water intake. 

And if you have an underlying health concern, like thyroid disease or cardiovascular issues, or take medications that cause water retention, consult your healthcare professional to ensure you’re getting enough water.

2. Electrolytes

Cleveland Clinic defines electrolytes as minerals that control your body’s fluid balance. The three main ones are sodium (salt), potassium, and magnesium. You lose electrolytes anytime you expel liquid (sweat, waste, diarrhea), and you need to regain these electrolytes to remain hydrated.

You’ll find many electrolyte drinks or tablets at your local health store, and you can also add salt to your water after excessive sweating from heat or a workout. 

3. Coffee and tea

Although caffeine is a diuretic, drinking coffee or tea in moderation can hydrate you similarly to water and boost your energy. One study found that for regular coffee drinkers, 800 mL of coffee had similar hydrating effects to water and insignificant impacts on dehydration.

4. Milk

Milk is full of electrolytes that can help your body’s fluid balance. Research suggests that skim and low-fat dairy effectively rehydrate the body after intense exercise while also providing proteins needed for muscle repair.

5. Fruits and vegetables

Fresh fruits and vegetables are the foods that typically provide the highest water content. A diet heavy in fresh produce is a great way to stay hydrated. 

Here are some of the highest-water-content fruits and vegetables:

• Cucumber
• Iceberg and romaine lettuce
• Celery
• Radishes
• Tomatoes 
• Zucchini and summer squash
• Asparagus
• Bell pepper
• Cabbage
• Spinach
• Strawberries
• Watermelon

Remember that food only provides roughly 20% of your daily water intake. While you should prioritize produce with high water content to stay hydrated, choose a balance of ingredients that fill your body with other essential nutrients like potassium, magnesium, and calcium, to name a few. 

Building healthy nutritional habits takes time. But as you find ways to give your body nutritious foods, they’ll become part of your intuitive eating routine. 

6. Oral rehydration solutions

One of the best ways to hydrate when sick is with an oral rehydration solution (like Pedialyte). Oral rehydration solutions are processed liquids full of glucose and electrolytes, like sodium, chloride, and magnesium.

And if you need to know how to hydrate fast, oral rehydration is usually the quickest solution. Your gastrointestinal tract quickly absorbs the glucose, replenishing the body’s water supply, carbohydrates, and electrolytes.

7. Other liquids

If drinking eight glasses of water sounds overwhelming, there are other liquids you can incorporate into your diet to stay hydrated. Coconut water is full of electrolytes, which makes it a healthier alternative to sugary sports drinks. Fresh juice is mostly water, and you might like the taste better so will drink more of it (although watch your intake here, as it’s high in sugar content).

6 tips for staying hydrated 

To safeguard yourself from dehydration’s harmful effects, it’s ideal to be proactive. Here are six ways to prevent dehydration:

1. Drink liquids all day: Thirst is your body’s warning that you need more fluids. Don’t wait until your mouth is dry or you feel dizzy to rehydrate. Drink water throughout the day, especially when doing lots of physical exercise or living in a temperate area. 

2. Practice discipline: Carrying a water bottle in your bag or always having it at your desk is a great way to visualize your daily water intake. And if you need to build more willpower to choose water over sodas, energy drinks, or excessive coffee, always having water handy is a great way to teach yourself to make better decisions and accomplish your hydration goals.

3. Flavor your water: If you need an extra flavor boost to encourage you to get in your liquids, mix your water with fresh fruit, flavor pouches, or fruit juice. Making large batches ahead of time is a great way to stock your fridge to maintain healthy habits, even on days when you’re really busy.

4. Snack on fresh fruit and vegetables: Build new habits around snacking by adding water-rich fruits and vegetables to your grocery list. Rather than hitting the office vending machine, practice the habit of reaching for fresh watermelon, strawberries, or carrots. In addition to high water content, they’re full of healthy vitamins and nutrients that keep your mind and body feeling energized and productive. 

5. Protect yourself from extreme weather: When temperatures are scorching, adjust your schedule to avoid being outdoors during the hottest hours. Hit the gym early or do your errands before checking into work so you save your productive hours for when you have an air conditioner or fan nearby. 

6. Take care of yourself: Diarrhea, fever, and vomiting result in fluid loss that can dehydrate you. If you’re ill, drink extra liquids to avoid dehydration that’ll make you feel worse.

3 more reasons to stay hydrated

Staying hydrated improves your physical well-being, but it also impacts your mental wellness and ability to perform your job. Here are three more reasons to stay hydrated:

Increases brain functioning: Your brain doesn’t store water like the rest of your body does, meaning it’s necessary to constantly replenish it. When your brain is working with a full reserve of water, you can think faster and more clearly. 

Improves sleep: Common dehydration symptoms like headaches, dry mouth, or cramps can make sleeping difficult. And researchers have found that sleep quality improves when you’re hydrated. Consider drinking water as a part of your sleep hygiene routine. It’ll help you enjoy a fuller night’s sleep and start your day feeling alert and refreshed. 

Promotes memory: Decreased brain hydration can cause short-term memory loss and create problems with your working memory. If your job requires you to flex technical knowledge or skills like math computations or programming languages, staying hydrated can help you work faster and more efficiently.

Let’s meet by the water cooler

Staying hydrated is an important part of your mental and physical well-being. Learning the best ways to hydrate will help you stay productive, concentrated, and clear-headed. 

Whether you’re enjoying a day off or powering through a busy workday, keep a water bottle handy and snack on fresh vegetables. Your body and mind will be happy you did.

What to Know About 'Low Sugar' Foods

Ever bought a “low sugar” instant oatmeal or “less sugar” soda in an effort to cut back on the sweet stuff? Those products were probably sweetened with a combination of a regular sweetener like sugar and no- and low-calorie sweeteners like sucralose or stevia. It’s a combo that lets manufacturers reduce the total sugar but keep the sweet flavor--while masking the bitter aftertaste that some sugar substitutes can have.

Sales of foods and drinks like this are on the rise, according to a new study. Between 2002 and 2018, sales of products sweetened with both regular sweeteners and sugar substitutes increased 30 percent, according to the researchers. Products containing rebaudioside A (like stevia) and sucralose (brand name Splenda) saw the biggest jumps, while older sweeteners such as aspartame and saccharin declined.

Sweeteners like sucralose and aspartame are intensely sweet but contribute either no calories or very few. As a group, they’re sometimes referred to as “artificial” sweeteners, but since some (like stevia) come from a plant source, that’s not entirely accurate. So they’re often called “non-nutritive” sweeteners instead.

In the study, beverages were the most commonly purchased item made with both regular and non-nutritive sweeteners, but I’ve also seen this duo in other products like instant oatmeal packets and dried cranberries.

There’s no doubt that non-nutritive sweeteners are controversial. The FDA says they’re safe, but the internet is full of scary personal anecdotes. It doesn’t help that the scientific evidence is confusing too. Some studies have linked them to increased risk for overweight and type 2 diabetes, while other studies have found the opposite.

As a dietitian, I think non-nutritive sweeteners can be useful to some people--for example, those with diabetes who need help with blood sugar control but don’t want to give up soda. But if you’re looking to these sweeteners for weight loss, it’s less clear whether they’re helpful or not.

What about the personal stories swirling around these sweeteners? If you have negative reactions like headaches or bloating after consuming them, it makes sense to avoid something that doesn’t agree with you. On the flip side, if you enjoy a packet of Splenda in your morning coffee without issue, that’s fine too.

What I worry more about is the constant desire for sweet foods and drinks. When you’re used to sweet drinks, plain water or even lightly-sweetened drinks may lose their appeal. Ditto for naturally sweet foods like fruits and vegetables.

While I’m happy that companies want to use less sugar in their products, I wish they’d simply reduce the overall sweetness a bit instead of swapping some or all the sugar for sugar substitutes. Then perhaps our collective taste buds would adapt and come to like a more subtle sweetness.

Since I’m not a fan of the flavor of non-nutritive sweeteners (even when they’re paired with sugar), I try to avoid them. But it’s not always clear from the front of the package that a product contains them. Phrases like “lower in sugar” and “less sugar” are clues. But to know for sure, you’ll need to flip over the package and check the ingredient list for terms like sucralose, acesulfame potassium, and saccharin.

Gymtimidation – What is it and How to Overcome It

 

Not all health and fitness professionals remember to consider that a gym environment is not second nature to everyone. Complicating the idea of exercising in a gym environment is the fact that not all gyms or studios fit the same mold or structure. 

Depending on the individual, a gym space can be a source of intimidation and anxiety and, as a result, leave a newcomer feeling de-motivated and discouraged. We refer to this phenomenon as “gymtimidation”. The definition of this experience varies by source but is commonly thought to be associated with feelings of insecurity or feeling threatened by others in the same gym space who may be in a better perceived state of physical health. Every person can experience this at some point along their health journey. Even health and exercise professionals.

What Causes Gymtimidation

Gymtimidation, much like anything that is perceived as intimidating, is different for each person who experiences it. For some, it’s the size of the gym. Others worry about how to use the equipment or if they are “doing it wrong.” Still, others feel this anxiety because it brings to the forefront their own insecurities about body image, confidence, and self-perception.  

Gymtimidation can and does thwart a person’s best intentions and efforts to meet their health goals as it causes them to end a session early, skip a session entirely, or let their membership lapse without reinstating it. What all of us forget is that no one is born knowing how to do it all correctly. We need to be brave enough to be a beginner.

Overcoming Gymtimidation 

 Before anyone can overcome gym-based anxiety or fear, they must recognize when it’s happening and what causes them to feel the way they do. Ask yourself these reflective questions before deciding how you can tackle the perceived threat of the gym space:

·       If I had to explain my concern about going to the gym, how would I describe it to a close friend or trusted individual?

·       What are my top three concerns with the gym environment?

·       What would help me improve my sense of belonging and confidence in a gym setting? 

Answering these questions in a journaling format or discussing them out loud with a friend, colleague, or family member can help reveal the root cause(s) of your sensations and perceptions as well as outline a roadmap to help you navigate moving forward and out of your gym-based anxiety.

Strategies 

Just as there is no single cookie-cutter approach to achieving personal health goals, there is no singular gymtimidation strategy that will work for every person who experiences the anxiety of exercising in a gym. Try a few different strategies, see how they feel to you, and shift to others if you find something is not the right fit.

·       Explore other options. Check out what other facilities are available near you or in your general location. You might find a smaller gym with fewer members. Alternatively, you might consider hiring a virtual personal trainer or health coach until you feel more confident with your progress.

·       Bring a friend. There’s power in numbers and using a buddy system offers necessary social support and accountability. Recruit a friend to workout with you.

·       Dress comfortably. Part of the experience of gymtimidation is related to not feeling comfortable in an environment where tight or revealing clothing is often worn. Invest in workout gear that you feel comfortable in rather than choosing what seems popular.

·       Avoid peak times. Each gym or studio is likely to have peak hours where the space is more crowded than others. Usually, this means between 5-7 a.m., noon, and after 4 p.m. You can also ask the front desk or manager when the peak hours are, so you are sure to avoid a larger crowd.

·       Explore a group class. If you are more comfortable participating in a collective group that aligns with your skill level and experience, a small group class or small group personal training might be of interest.

·       Ask for an orientation. Most gyms will offer “intro to equipment” sessions. If this is not specifically advertised as a member benefit, contact the fitness manager, and ask if someone could give you a tour and show you the basics of the equipment.

·       Create a power playlist. Music is a motivator and it also helps take the focus off the environment. If music is not your preference, check out a podcast or audiobook to enjoy.

·       Celebrate your wins. Just making it to the gym is a win if you are experiencing anxiety. Celebrate that. Create a weekly log or journal of your accomplishments.

·       Check out a streaming fitness service. If you are new to physical activity routines, consider checking out an online streaming service to practice building strength and confidence before venturing into a new gym.

·       Give yourself grace and space. Nerves are normal and the anxiety of a gym atmosphere is more common than you might think. Others experience it (I have even experienced it in new gyms). Acknowledge and accept that this might happen more than once, and it is ok to feel this way and it is more than acceptable to ask a gym employee for help.

Overcoming gymtimidation, like achieving health and fitness goals, is a process that takes time. Don’t rush it. Embrace how you are feeling and focus on taking the initial first step forward.

7 Easy Steps to Start Prioritizing Self Care

Self-care isn’t about taking bubble baths when you should be doing something more important; caring for yourself ensures you make yourself a priority each day. 

While self-care can be difficult to prioritize every single day, it’s a necessity. After all, you don’t live to work; you work to live. However, it should go beyond vacations and trips to the spa. Self-care is something you can do daily, even if it’s just for a few minutes. 

But how do you prioritize caring for yourself when you’re busy? Between work, chores, and spending time with loved ones, it can be difficult to find any amount of time in your day to practice self-care. 

If you understand the importance of self-care but can’t seem to find the time to practice it, you’ve come to the right place. Here are easy steps to start prioritizing yourself. 

1. Set Aside Time 

Planning will ensure you have enough time each day to spend practicing self-care. Of course, it depends on what your version of self-care looks like. To some, self-care involves exercise, but to others, it means setting aside time where they can focus on a hobby or activity they enjoy, such as reading a book. 

The good news is you don’t need to set aside a large chunk of time to practice self-care, you can start by claiming 15 minutes a day for yourself. For some, losing just fifteen minutes a day is enough to induce anxiety because they feel like they have so much work to do and not enough time to finish it. However, taking time out of your day that allows you to focus on yourself and your needs can make you feel more productive.

Believe it or not, you can even practice self-care while you’re at work. For example, you can use your lunch break to meditate or hit the gym, depending on how much time you have. When you take a break from work and the rest of your responsibilities, you free up your mind and body to reset for a more productive afternoon, which is why so many experts agree you should be using your lunch break as a break and not working through it. 

Essentially, even though you’re losing time for another activity, you’ll be more productive in all the tasks and chores you have to do after your self-care break. 

2. Eat Right

Self-care means taking care of your body’s needs, not just doing what you want to do. Instead of eating food you might truly enjoy, such as a big greasy burger at lunch, consider eating right by switching to a salad for one meal per day. Even though it might not feel like you’re practicing self-care because you’re not doing exactly what you want to do, you’re doing exactly what you need to do to correctly fuel your body for the rest of its day. 

As you probably know, eating junk food at work can make you feel lethargic and results in less productivity. Instead, eat a healthy meal that fuels your body and mind for a more productive day, which means getting more work done and reducing overall stress. 

3. Exercise

Even the busiest of people should find a way to regularly exercise. While sometimes getting up early to go to the gym can feel like a chore, you’ll eventually get into the habit of working out, and it might even become fun. Not only that, but you’ll notice a drastic increase in your energy levels and mood, which can help you be more productive during the day. 

4. Stop Multitasking

It’s a common misconception that doing multiple things at once helps you get things done faster. When you can’t focus all of your energy on one task, it can take you much longer to complete all of your tasks. Multitasking also decreases the quality of your work, so if you’re doing something important, you might notice small errors you wouldn’t have made if you were focusing on that one task. Making errors means spending even more time going back and making corrections, so there’s no reason to multitask. 

Additionally, doing multiple tasks at one time can increase your stress levels. If you get overwhelmed, it can be difficult to take a step back and start working on a single task at a time. 

5. Don’t Compare Yourself

If you’re someone who loves to scroll social media and learn about what’s going on in other people’s lives, it can be easy to compare your life to someone else’s. Remember, you don’t know much else about what could be going on in someone’s life, so there’s no reason to compare yourself to them. So the next time you get jealous that a friend you had in high school went on a three-week-long vacation to the Bahamas, take some time to look at and value all of the good things you have in your life that someone else might not have at this moment. 

6. Practice Gratitude

Instead of worrying about what you don’t have, focus on what you do have. By practicing gratitude, you can train your brain to be more positive in everyday stressful situations. Instead of worrying about the fact that you missed a deadline or your boss didn’t like your presentation, you can focus on the good things, including the things you have in your home life, such as your family and pets. 

Practicing gratitude is easy, and you can do it any time of day. If you truly want to train your brain to be more positive, consider writing in a journal every night. You can simply list all of the things you’re grateful for to remind yourself why you should be happy. 

Journaling also comes with other benefits, such as improved mood and can help you relax enough to fall asleep faster at night. 

7. Start a Routine

Now that you understand all of the ways you can start prioritizing self-care, it’s time to add it to your daily routine. Again, all it takes is 15 minutes (or less) a day to start practicing self-care. Your self-care routine can include anything from using your daily acne treatment to walking your dog around the neighborhood; whatever you choose to do, make sure it’s something that will benefit your life in some way. 

Becoming a Priority in Your Own Life

Before you can start prioritizing self-care, you must realize you should be a priority in your own life. Treat yourself the same way you would your best friend by never putting yourself down and trying to focus more of your energy on the good things you have in life. 

Office Massage: Your First Step To Happier Employees

 

The ideologies behind what a workplace is and should be have undergone massive transformations over the last decade or so – especially when it comes to offices.

As much as we all may like to imagine, not every office is like The Office.

Offices are slowly steering away from the typical 9-5, suit and tie, sit at your desk all. day. long. type of workplace. People are no longer satisfied with, or settling for, that – they are starting to put more consideration into how the workplace affects both their mental and physical wellness and are encouraging work places to do something about it.

Work-life balance and workplace wellness are concepts that have taken off over the last few years, especially in the corporate world. Companies want to ensure that their employees are healthy and happy, and programs such as these are great ways to do so.

Schedules are becoming more flexible, workspaces are becoming more ergonomic and less traditional, heck – some offices even bring in puppies to cheer up their employees after a long week.

But one new office trend is taking ground, and we think it could be one of the best yet – office massages.

Yes, you read right. Office massages are the latest trend in the corporate world. If you were looking for ideas on how to boost staff moral and make wellness a focus in your office, we suggest giving office massages a go – it just might be your first step to happier (and healthier) employees.

First Things First: What Is An Office Massage?

Before you can begin to introduce this new technique into your office, you need a better understanding of what it actually is and the different ways in which you can go about implementing it.

So, firstly: office massages refer to essentially any type of massage services that are offered to your employees at their place of work (aka in the office).

This can range between short, seated massages, or to full-blown table massages. The type, length, and especially the frequency, of the massages are up to you and vary greatly between each company that offers them.

One Time Deals

One of the ways in which corporate offices are offering massages to their employees is through a one-time event. Most commonly this is as part of a bigger event, such as a company holiday party, an employee appreciation day, or even during a health and wellness fair that the company is taking part in.

This means the event may either take place on the weekend, outside of normal work hours, or during the week, instead of a typically scheduled day at the office.

In the case of the one-time event, you will need to aptly account for the number of employees who will be present to get massages so you can book the appropriate number of massage therapists for the event. The best way to ensure this event runs smoothly is to pre-schedule each employees massage.

Programs

Some offices chose to implement massage programs, making office massages a regular (or semi-regular) occurrence around the office. If you wish to create an office massage program for your office, the frequency is totally up to you (and your budget of course).

You could have a masseuse in the office one day per month offering short 15 or 30-minute massages, or you could have a masseuse or two in once per week doing the same. If you are a large office and you have the space in your budget you could even have a full-time in-office masseuse available for your employees to utilize at their own (reasonable) discretion.

How Massages Benefit Your Office

How doesn’t a massage program benefit your office?

Physically

Sitting in a crappy office chair all day in the same position, going through the same repetitive motions over and over again is not good for our bodies (or our souls, for that matter). It creates poor posture; strains the neck, shoulders, and back; impacts the nerve impulses in our legs; and even causes our digestive enzymes to shut down.

A massage – even a short one – can help to reduce or reverse these issues by relieving tension, getting fluids moving, activating neural structures, and lengthening tissues.

Mentally

Aside from the obvious physical issues surrounding life at an office desk – there is also the mental factor associated with office work. Whether you are in the back taking care of paperwork all day or you are front and center dealing with clients, work can be stressful.

This stress can cause increases to your hormones, your heart rate, and even your blood pressure. Luckily, scalp massages are great for rebalancing these factors (as well as being extremely enjoyable and relaxing) – and they don’t require massage tables… just call the masseuse right over to my desk please!

Overall Comfort and Contentment

By providing your employees with access to a masseuse you are not only helping them feel better physically by taking away their aches and pains, you are also taking care of their mental health by helping them relax and shutdown for a little chunk of their work day.

This alone is enough to make any employee happier in their workplace – but on top of this you are also showing your employees that you care about their well being and value them as a team member.

Together, these are amazing ways to boost moral and create a better and happier atmosphere around the office, and also to increase productivity – because when people feel better they perform better.

Make Office Massages A Thing In Your Office Today

The benefits are obvious, the plan is simple – talk to the finance department and make room in your budget for an office massage program today.

Your employees will be happier and healthier; performance and quality of work are sure to increase; and you will be awarded boss of the year (okay, maybe that one isn’t true – but your employees will love you!).

How To Give and Take Constructive Criticism

Let’s face it, it can be hard to give or receive criticism no matter how it is delivered. But getting comfortable with offering and receiving practical, constructive criticism is fundamental to our professional development. 

When presented correctly, it can be a helpful tool for leaders and peers to help each other deliver better results, find motivation, and strengthen relationships.

So how can you learn to take criticism well and get better at delivering it to others? 

In this article, we'll discuss the art of constructive criticism. We’ll break down what it is, how it compares to destructive criticism, practical strategies to give constructive criticism and receive it well, and what to avoid in both cases.

What is constructive criticism?

Constructive criticism is a feedback method that offers specific, actionable recommendations for change and improvement. Good constructive feedback facilitates positive outcomes and creates a positive working environment. It also provides a safe space where a person feels secure enough to ask questions, seek help, and share ideas.

Constructive criticism vs. destructive criticism: what’s the difference?

The big difference between constructive and destructive criticism lies in how the comments are delivered. 

While constructive criticism focuses on building up the other person, destructive criticism focuses on the negative. The feedback can be vague and often lacks guidance or support. 

Constructive criticism

Constructive criticism is clear, direct, honest, and easy to implement. It provides specific examples and actionable suggestions for positive change. This type of feedback also highlights ways the recipient can make positive improvements in their behavior to minimize future problems.

Deconstructive criticism

Destructive criticism, on the other hand, focuses solely on the problem. This kind of feedback offers no encouragement, help, or support for improvement. Despite the deliverer’s intentions, it often lowers morale and reduces confidence.

Benefits of constructive criticism

Unlike deconstructive or negative criticism, constructive criticism builds trust and provides an opportunity for both parties to grow. Two key elements of constructive criticism’s success are context and actionable advice. 

This kind of feedback gives the recipient context around their areas of improvement, which is crucial for understanding why the feedback is being offered.

Supporting the additional context with actionable steps and suggestions for how to improve build trust between both parties. This combination also opens the door to conversation, collaboration, and professional development.

The role of empathy and constructive criticism

But there is more to effective negative feedback than expressing a negative in a positive light. The key to success is to make your feedback sound encouraging and to keep the other person’s perspective in mind.

By remaining empathetic to their circumstances, you’ll have an easier time delivering critical feedback in a beneficial and constructive way.

How to give constructive criticism

1. Offer a "feedback sandwich"

This popular method of giving constructive criticism is often used in Toastmasters and the corporate environment. 

The “feedback sandwich” got its name because of its structure. You wedge your criticism between an opening and an ending (like a burger wedged between two buns) using the PIP analogy, which stands for Positive-Improvement-Positive.

With PIP, you can break down your feedback into three segments.

Example:

“I liked the depth of content you covered in your presentation. However, you can improve the design and color palette of your slides. The ones you used were a bit hard to process and didn’t do justice to your content. 

Having said that, I really like the overall flow and feel of it. With a few tweaks in the areas I’ve mentioned, I think you have a winner. Please reach out to the design team for some tips, and they will help you take things to the next level. I’m excited to see the end product!”

Segment 1: Open with positive feedback

Start by focusing on the recipient’s strengths and highlight what you like about what they have done. 

Example: “I liked the depth of content you covered in your presentation.”

Segment 2: Sandwich the area of improvement in the middle

Provide the criticism by focusing on what they need to improve on.

Example: “However you can improve the design and color palette of your slides. The ones you used were a bit hard to process and didn’t do justice to your content.”

Segment 3: End on a positive note

Finally, round off the feedback with an encouraging comment that reiterates the positive statement you made at the start. Also, highlight the positive results they can expect if they accept your critique as it helps build trust and confidence.

Example: “Having said that, I really like the overall flow and feel of it. With a few tweaks in the areas I’ve mentioned, I think you have a winner. Please reach out to the design team for some tips, and they will help you take things to the next level. I’m excited to see the end product!”

2. Be specific with your feedback

The more specific and detailed your feedback is, the more actionable it will be. Do not make vague, blanket statements. Instead, list out objections or behavior changes you want to see in detail. This step makes it easier for the other person to address and change things.

Here is an example of vague vs. specific feedback:

Vague Criticism: “Hi Julie, I wish you would start writing some articles on marketing.”

Specific criticism: “Hi Julie, I would love for you to write a marketing article on how to identify and communicate with your target audience. Please let me know when you start and if you need any further suggestions.”

The vague comment is very broad and confusing because marketing is a very general topic. In contrast, the specific comment provides clarity and makes the task more actionable because it is so precise. 

Using this approach provides employees and peers clarity. The better they understand the request, the less uncertain or anxious they will feel about the job and how they should complete it.

3. Give recommendations for ways to improve

The main reason for giving feedback is to help the person improve. Remember, good feedback is a gift! 

Giving recommendations on what the person can do to improve has a range of benefits, including the following:

A better understanding of you and your expectations

The ability to align on expectations

It provides a powerful call to action, giving the receiver a plan of action 

It will also help them act on what you have discussed rather than procrastinate.

Example:

Weak recommendation: “The presentation is too long. Make it shorter.”

Strong recommendation: “The presentation can easily be reduced from 30 minutes to 20 minutes if you limit one example to each point. This will make it more concise and impactful. At the moment, you have two to three examples per point which detracts from the main message.” 

The first recommendation is not very helpful because it lacks clarity and specificity. The second example is better because it is very specific and demonstrates your point of view to the person by explaining your rationale.

4. Avoid making assumptions

Give recommendations only when you know the facts about that specific topic or person. Avoid any temptation to jump to conclusions and observe instead. 

Wrong assumptions can come across as personal attacks, and they can cause distress in the workplace.

Example:

Criticism: “The presenter was a bit hesitant, and the session didn’t really flow.”

Assumption: “The presenter doesn’t have any workshop experience.”

This assumption is not necessarily true. Experienced presenters can be nervous when facilitating workshops, especially when presenting in a new environment and to a new audience.

For example, assuming that someone is inexperienced just because they appear slightly hesitant can hurt morale and reduce psychological security in the workplace. 

It is also counter-productive as the feedback recipient would likely discount any criticism that followed even if it was accurate.

13 tips for giving constructive feedback

The art of giving constructive criticism is a skill that requires practice and empathy. Here are 13 guidelines you can use to foster a culture of growth, improvement, and mutual respect, when giving constructive feedback.

Focus on behavior, not the person

Focus on observable actions or behaviors rather than identity, personality, or motivations. This helps separate the feedback from personal judgments.

Consider giving real-time criticism

Feedback is more effective when given promptly and while the events are still fresh in everyone’s minds. You don’t always have to wait for your next one-on-one meeting or 360-review cycle.

Keep timing in mind

If you or the recipient is coming out of a heated discussion, for instance, wait until the dust settles to keep the conversation constructive.

Be mindful of emotions

It is beneficial to give feedback when the other person is ready to hear it. Avoid offering feedback when the person is not able to hear potentially unpleasant news.

Avoid workplace gossip

Workplace gossip is detrimental to everyone. It erodes trust at all levels. Keep all feedback between yourself and the recipient, and ensure that they are the first to know.

Focus on the situation, not the person

Good constructive criticism should focus on the behavior you want to see more of rather than what you observed and did not like.

Use the “l” language technique (I think, I suggest, etc.)

This tactic helps the feedback recipient understand that the criticism is about the situation and not about them as a person. It also confirms your point of view and lets the recipient know how you see the situation.

Remain objective

Focus more on objective points rather than subjective opinions. Rather than saying “I don’t like it,” state the specific things you do not like (e.g., the purple lettering on a yellow background made my eyes hurt).

Keep communication clear

Break your feedback down into key points or themes for better clarity before sharing it point by point. Refrain from giving your feedback in one big chunk. 

Give specific examples for each feedback point

Point out one or two exact situations where the person has displayed the behaviors you want them to change. This helps to (a) illustrate what you mean and (b) raise the person’s awareness of behavioral patterns that they may not realize.

Offer actionable solutions

Alongside identifying areas for improvement, suggest practical steps or strategies that can help the recipient address the concerns effectively.

Maintain a constructive tone

Use language that is respectful, supportive, and non-confrontational. Frame your feedback in a positive light, emphasizing growth and development.

Leave space for questions

Giving constructive criticism can make both parties uncomfortable. And comments can be misunderstood or misinterpreted. Be sure to leave time and space for questions to ensure everyone is on the same page.

What to avoid when giving constructive criticism

Now that we know some strategies to give constructive feedback, here are things to avoid.

Avoid personal attacks: Keep your feedback focused on actions, not the person. Refrain from using derogatory language or making disparaging remarks.

Don't make assumptions: Base your feedback on observable facts and specific examples rather than assumptions or generalizations. This ensures your criticism remains grounded and fair.

Avoid overwhelming with feedback: Focus on a few key areas for improvement to prevent the recipient from feeling overwhelmed or discouraged.

Don't withhold praise: If there are positive aspects of the individual's performance, acknowledge and appreciate them. Balancing constructive criticism with genuine praise creates a more supportive environment.

How to receive constructive criticism

When the tables turn, and you’re the one on the receiving end of criticism, how do you cope with the situation? 

Do you know how to accept the feedback and back off the defensive? 

Receiving criticism from a co-worker, a colleague, or someone you don’t fully trust can be challenging. However, it is helpful to remember that accurate and constructive feedback can also come from flawed sources.

Here is a 7-step process on how to receive criticism with tact and grace:

Stop your first reaction. Stay calm and try not to react at all. Maintain a calm demeanor.

Remember the benefits of getting feedback and try to understand the motivation and perception of your criticizer. 

Be a good listener. Listen closely and focus on understanding the other person’s comments and perspective.

Say thank you. You don’t have to agree with the feedback, but expressing gratitude demonstrates that you recognize the efforts of your colleagues who are working towards your improvement.

Take time for reflection. Allow yourself time to process the feedback and consider how you can apply it to improve your performance. Reflecting on the feedback fosters self-awareness and facilitates growth.

Ask questions to deconstruct the feedback and share your perspective. Get more clarity by asking for specific examples, acknowledging the non-disputable part of the feedback, and asking for concrete solutions.

Request time to follow up. If it’s a more significant issue, ask for a follow-up meeting to ask more questions and agree on the next steps.

This pause will also give you time to process the feedback, seek advice from others and think about solutions. Ideally, you’ll also articulate what you will do in the future and thank the person again for the feedback.

5 things to avoid when receiving constructive criticism

If you are on the receiving end of constructive criticism, don’t throw it away. Insight from a trusted, objective source about your work, management style, or how you’re showing up is priceless.

You want to keep it coming, and that means not reacting in a way that scares the giver off or makes them less willing to give you feedback in the future.

To keep the feedback coming, avoid these 5 reactions:

Do not react with defensiveness and anger

Do not attack the person giving the feedback

Do not interrupt or talk over the person when they are giving the feedback

Avoid analyzing or questioning the person’s assessment initially

Avoid engaging in a debate or a combative response

Remember, it’s not easy to give or receive feedback, but we hope that this article has equipped you with the tools to feel more positive in your ability to do this well.

Before You Start an Exercise Program

Before you start an exercise program, there are a few questions to ask yourself to determine whether you should see your doctor first.

Question Yourself

Your first step is to ask yourself how active you want to be. This may sound like a silly question—you’re probably planning on doing whatever you’re capable of, whether that’s a slow walk around the block or a vigorous step class. But if you’re of a certain age or have certain cardiovascular risk factors, you may need to see your physician before beginning a program that involves vigorous (as opposed to moderate) aerobic activity.

Here’s how exercise intensities are typically defined:

Low-to-Moderate

This is an intensity that can be sustained relatively comfortably for a long period of time (about 60 minutes). This type of exercise typically begins slowly, progresses gradually and usually isn’t competitive in nature.

Vigorous

This is an intensity that is high enough to significantly raise both your heart and breathing rates, and is usually performed for about 20 minutes before fatigue sets in.

Are you planning to participate in vigorous activities and are a man over 45 or a woman over 55? You should receive a medical exam first. The same is true for individuals of any age with two or more coronary artery disease risk factors. If you’re unsure if this applies to you, check with your physician.

More Questions

Now that you’ve made it through the first questions, there are a few more to answer. A “yes” to any one of the following questions means you should talk with your doctor, by phone or in person, before you start an exercise program. Explain which questions you answered ‘’yes’’ to and the activities you are planning to pursue.

• Have you been told that you have a heart condition and should only participate in physical activity recommended by a doctor?
• Do you feel pain (or discomfort) in your chest when you do physical activity? When you are not participating in physical activity? While at rest, do you frequently experience fast, irregular heartbeats or very slow beats?
• Do you ever become dizzy and lose your balance, or lose consciousness? Have you fallen more than twice in the past year (no matter what the reason
• Do you have a bone or joint problem that could worsen as a result of physical activity? Do you have pain in your legs or buttocks when you walk?
• Do you take blood pressure or heart medications?
• Do you have any cuts or wounds on your feet that don’t seem to heal?
• Have you experienced unexplained weight loss in the past six months?
• Are you aware of any reason why you should not participate in physical activity?

If you answered “no” to all of these questions, and you passed the first round of questions, you can be reasonably sure that you can safely take part in at least a moderate-intensity physical-activity program.

But again, if you are a man over 45 or a woman over 55 and want to exercise more vigorously, you should check with your physician before getting started.

By taking the time to evaluate if you are ready to start exercising, you’ve planted yourself firmly on the path to better health and fitness.

5 Ways to Eat More Mediterranean

I see a lot of fad diets come and go. A lot of them feel more like a punishment than a doable lifestyle (and have flimsy-at-best science to back them up).

But the Mediterranean Diet is the real deal. Instead of being a diet you go on and off, it’s a pattern of eating -- and there’s a lot of evidence to support its positive effects, like lower risk of cardiovascular disease and diabetes.

12 Reasons to Love the Mediterranean Diet

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1. Surprise! No Calorie Counting

You won't need a calculator for this meal plan. Instead of adding up numbers, you swap out bad fats for heart-healthy ones. Go for olive oil instead of butter. Try fish or poultry rather than red meat. Enjoy fresh fruit and skip sugary, fancy desserts.

Eat your fill of flavorful veggies and beans. Nuts are good, but stick to a handful a day. You can have whole-grain bread and wine, but in moderate amounts.

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2. The Food Is Really Fresh

You won't need to roam the frozen food aisle or hit a fast-food drive-thru. The focus is on seasonal food that's made in simple, mouth-watering ways. Build a yummy salad from spinach, cucumbers, and tomatoes. Add in classic Greek ingredients like black olives and feta cheese with light salads. You can also whip up a colorful, veggie-filled batch of gazpacho for a heaping serving of veggies in a different way.

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3. You Can Have Bread

Look for a loaf made with whole grains. It's got more protein and minerals and is generally healthier than the white flour kind. Try whole-grain pita bread dipped in olive oil, hummus, or tahini (a protein-rich paste made from ground sesame seeds).

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4. Fat Isn't Forbidden

You just need to look for the good kind. You'll find it in nuts, olives, and olive oil. These fats (not the saturated and trans fat hidden in processed foods) add flavor and help fight diseases from diabetes to cancer. A simple pesto is a tasty way to get some into your diet.

 

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5. The Menu Is Huge

It's more than just Greek and Italian cuisine. Look for recipes from Spain, Turkey, Morocco, and other countries. Choose foods that stick to the basics: light on red meat and whole-fat dairy, with lots of fresh fruits and veggies, olive oil, and whole grains. 

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6. The Spices Are Delicious

Bay leaves, cilantro, coriander, rosemary, garlic, pepper, and cinnamon add so much flavor you won't need to reach for the salt shaker. Some have health benefits, too. Coriander and rosemary, for example, have disease-fighting antioxidants and nutrients. 

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7. It's Easy to Make

Greek meals are often small, easy to assemble plates called mezzes. For your own serve-it-cold casual meal, you could put out plates of cheese, olives, and nuts. Try making your own dips and bites using heart-friendly ingredients including olive oil, beans, whole grains, and spices.

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8. You Can Have Wine

A glass with meals is common in many Mediterranean countries, where dining is often leisurely and social. Some studies suggest that for some people, up to one glass a day for women and two for men may be good for your heart. Red wine may be healthier than white. Check with your doctor to see if it's a good idea for you. 

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9. You Won't Be Hungry

You'll get a chance to eat rich-tasting foods like roasted sweet potatoes and hummus. You digest them slowly so that you feel full longer. Hunger's not a problem when you can munch on nuts, olives, or bites of low-fat cheese when a craving strikes. Feta and halloumi are lower in fat than cheddar but still rich and tasty.

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10. You Can Lose Weight

You'd think it would take a miracle to drop some pounds if you eat nuts, cheese, and oils. But those Mediterranean basics (and the slower eating style) let you feel full and satisfied. And that helps you stick to a diet. Regular exercise is also an important part of the lifestyle.

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11. Your Heart Will Thank You

Almost everything in this diet is good for your heart. Olive oil and nuts help lower "bad" cholesterol. Fruits, veggies, and beans help keep arteries clear. Fish helps lower triglycerides and blood pressure. Even a daily glass of wine may be good for your heart! 

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12. You'll Stay Sharper Longer

The same goodness that protects your heart is also good for your brain. You're not eating bad fats and processed foods, which can cause inflammation. Instead, antioxidant-rich foods make this eating style a brain-friendly choice.

Even better, you don’t have to count calories, endure lists of “foods to avoid,” or seek out pricey ingredients. Many of the most-used Mediterranean ingredients are pantry staples including canned tuna, canned beans, canned tomatoes, olives, pasta, potatoes, onions, whole grains, plain yogurt, frozen fruits and vegetables.

Here are five simple ways to start eating more Mediterranean today:

Don't cut out carbs

So many diets slash carbohydrates, but healthy foods like whole grains, beans, fruit, and vegetables contain carbs too. Those foods pack antioxidants, fiber, vitamins, minerals, and energy. Even white pasta provides some of the longest-lasting energy.

Don’t overcook your pasta, she says. Water-logged pasta has a higher glycemic index (which means you're hungry again quicker) than perfectly cooked 'al dente' pasta. So follow the box directions closely.

Cook with olive oil

Olive oil is a cornerstone of the Mediterranean Diet. It contains monounsaturated fats, a kind that’s been linked to lower total cholesterol level and lower “bad” LDL cholesterol.

With so many choices, which kind should you buy? We recommended looking for an extra-virgin olive oil that fits your budget, as it’s the staple fat used in the bulk of Mediterranean recipes.

Season with citrus

Instead of reflexively reaching for the salt shaker, a squeeze of lemon can add lots of sodium-free flavor. This pop of flavor may add the 'sparkle' that you're looking for, without more salt. Citrus zest (the outer layer of the peel) delivers lots of flavor too. Use a microplane or simple vegetable grater to remove it.

Eat fish twice a week

Higher-fat fish like salmon and mackerel contain heart-healthy omega-3 fats, but all kinds of fish (and shellfish) are healthy protein sources. If you’re intimidated by cooking fish, try microwaving it. This way it's moist and hard to overcook, and fillets are usually done in less than 2 minutes. 

Here’s how: Place fish in a glass dish, add a few squirts of lemon juice, cover loosely with plastic wrap, and microwave in 30-second increments until done.

Include more yogurt

Start thinking of this healthy, fermented food as something beyond a sweet breakfast or snack, but also a savory ingredient you add to meals. Ball recommends choosing plain, 2% Greek yogurt. Adding a swirl of tangy yogurt to spicy, veggie-forward, or meaty dishes makes all the flavors pop.

Here’s a trick for making a healthy mayo swap: Combine 1/2 cup of Greek yogurt with 1 tablespoon of extra virgin olive oil and 1/4 teaspoon of salt. Use it anywhere you would use mayonnaise, like egg salad, as a dip with raw veggies, over fish, or drizzled over roasted potatoes.

Eat veggies at every meal (even breakfast!)

Veggies aren’t just for dinner. Focus on what veggies you can add to every meal, including breakfast (like greens and tomatoes in omelets). And remember that beans are veggies too. We like to mash canned beans with avocado, a little olive oil, salt and pepper, and then spread it on toast for breakfast.