【推荐1】How to Grow Taller

As we all know, your height is mostly determined by your genetics. Once your growth plates (生长板) are joined together, you will stop growing taller, which usually happens between 14 and 20.     1     Of course, there are many ways you can find on the Internet to help, such as, good nutrition, a healthy lifestyle and exercise. But today, we’re just going to focus on nutrition.

Add more protein into your diet.

Protein helps your body build healthy body mass, like muscles.     2     Not only eat protein at every meal, but also include it in your snacks. For instance, you might eat yogurt at breakfast, tuna fish for lunch, chicken at dinner, and string cheese as a snack.

Eat an egg every day if you’re not allergic to them.

Kindergarten teachers have observed something typical and interesting. Young children who eat a whole egg daily may grow taller than kids who don’t. And this has been proved clinically. Eggs contain protein and vitamins that support healthy growth and they’re also quite affordable. Eat an egg for one meal every day to potentially help you get taller. But here is a tip for you.     3    

Take calcium and vitamin supplements.

    4     However, your daily meals can’t supply enough for your growth. Supplements may help you grow taller by meeting your nutritional needs. Calcium and vitamins A and D are especially important because they support strong bones. Talk to your doctor to find out if supplements are right for you. Keep in mind that vitamins won’t make you grow taller than your genetics allow.

    5    

Dairy contains protein, calcium, and vitamins to nourish your body. While milk is a great choice, yogurt and cheese are also great sources of dairy. Include 1 serving of your favorite dairy product into your daily diet.

【推荐2】If hearing the importance of good social relationships makes you think that you might not have enough, you aren’t alone, said Adam Smiley Poswolsky, workplace belonging expert and author of “Friendship in the Age of Loneliness”.

    1     However, the hope of developing new friendships — or strengthening existing ones — can be disappointing. It’s frightening to think about friendship in adulthood, and the sense of defeat keeps us from even trying, Poswolsky said.

His suggestion?     2     Text a friend that you haven’t talked to for a long time, commit to meeting one new person a month, host a dinner party, or join a class. If you do just one thing, make a list of five people in your life that you care about, and give one of them a phone call. The most remarkable friendships often begin with tiniest moments of connection.

Remember that you likely won’t form a strong connection overnight. Research shows that we need 90 hours of time together to consider someone a friend and more than 200 hours to consider them a close friend that you have an emotional connection with. Poswolsky suggested that in our busy world, we should put our friendship on the calendar.     3    

But studies also show that it isn’t just about having relationships.     4     Poswolsky considers that there might not be just one definition of a good friendship, but most strong relationships share some similar qualities. They tend to prioritize (区分优先次序) laughter, joy, excitement, courage, weakness and a lack of judgment.

    5     They become better versions of themselves, especially when their friend is struggling or going through something hard. You know someone is a true friend when they have your back when you’re sick, when you lose your job, when you make a mistake, when you’re going through a break-up, when you’re stressed, when you’re sad.

【推荐3】With everything going on in the world, it’s no wonder so many of us are struggling to sleep.     1     And it’s hard to fall back asleep again. However, simple steps before bed can help.

Test your pillow. If you bought your pillow in 2022, it’s already old. The National Sleep Foundation suggests replacing your pillow every one to two years.     2     “When your brain is sending pain signals, it can’t send sleep signals,” says Dr Michael J Breus, a clinical psychologist and sleep specialist.

Get an hour of sunlight each day. Morning sunlight is important for good sleep. “It stops producing melatonin in your brain, which, helps relieve the sleepy morning feeling,” Breus says. It also sets a mental time r to produce melatonin, the so-called sleep hormone, that evening. Aim for 15 to 30 minutes of direct light first and two 15-minute outdoor breaks during the day.     3    

Skip salty snacks before bed. In a Japanese study, researchers followed 321 patients with high-salt diets and sleep issues for 12 weeks.     4     And those who consumed more salt woke up more often to go to the bathroom.

    5     If you need to air complaints to your family, don’t wait until night. Tough discussions are less likely to disturb your sound sleep if you initiate them earlier. Arguments can activate your sympathetic nervous system, which disturbs sleep. Some research even suggests that going to bed angry may make you bad-tempered the next morning.