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5 Tips from Positive Psychology to Help You Avoid Holiday Stress

5 Tips from Positive Psychology to Help You Avoid Holiday Stress

Are your holidays filled with relaxation and quality time with family or are you resorting to drinking a little too much eggnog to make it through?. If you are, you are not alone. In fact, 90 percent of Americans who completed a survey indicated that they feel stress during the holidays and 24 percent experience difficulty with family members. If you’re looking for ways to reduce holiday stress and create warm memories with your family, follow these five tips from positive psychology and bring the magic back to the holiday season.

Let Go of The Past and Stay Present

Just like in the holiday classic “A Christmas Carol” sometimes we are haunted by the ghosts of Christmases past. We tell ourselves that because our mom has always been critical or our dad always brings up politics and religion that they will this time too. We prep ourselves for the discomfort this has caused in the past which makes us brace for this holiday. Instead try wiping clean the slates of past transgressions, arguments, tears and discomfort. Sometimes letting go seems more difficult because we think that by not holding on to anger, hurt or frustration we are somehow condoning the past. When you let go something or forgive someone, you aren’t saying that everything was okay, you are just saying that it cannot hurt you anymore. Be like a first time visitor to your own family. Be curious, open-minded and look for the good in people’s words and actions. Martin Seligman ,the founding father of positive psychology, recommends breaking habituation, savoring experiences and using mindfulness as ways to increase happiness in the present.

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Focus on The Positive

Instead of focusing on the really bad meal you are served year after year, try being impressed the beautiful holiday decor or the great after dinner drinks.. Be a detective finding the good things that are going on around you. Neuroscientists have studied the brain and discovered that as you practice looking for positive  your brain actually becomes more adept at finding other positive events. Our neurotransmitters are like wire covered in plastic coating, but in our brain that coating is the myelin sheath. The more times a particular neuropathway is used, the thicker the myelin sheath becomes and this , like a well-developed muscle, strengthens your positive mindset. So when heading home for the holidays try finding something positive in each moment. Eventually this will be come less of a task and more of your brain’s default mode.

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Practice Gratitude

University of Pennsylvania did a study in 2005 that proved one of the greatest contributing factors to overall happiness in life is how much gratitude we show. At Thanksgiving we all pay attention to things we are grateful for. Why not try including a little gratitude at every family gathering? Having each family member state one thing they are thankful for has become a part of my family’s holiday meal tradition. You can also adopt a daily gratitude pracice like journaling 3 things each day your are grateful for. This effective method is proven to decrease stress and increase subjective well-being (aka happiness).

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Keep Your Usual Routine

Gretchen Rubin, author of My Happiness Project and Better Than Before has researched how our habits make us happier. Her advise over the holiday season? Stick to your habits. This means, if you are an early riser, continue to get up early even if you are surrounded by night owls who like to sleep in. If you exercise regularly, you need that exercise for mood balancing endorphins. Don’t skip the work out and then wonder why you are so cranky. Staying on a sleep, exercise and eating routine that works for you will keep you balanced. This doesn’t mean not to indulge in a treat or try something outside your normal pattern, it simply means that creatures of habits are comforted by those habits! Not only will this help you to avoid holiday stress, it will also make the transition back to work or home an easier one when the holiday is over.

Give Presence not Presents

San Francisco State University did a study that demonstrated that experiential purchases, such as a meal out or theater tickets, result in increased greater well-being than material possessions. This means that giving gifts doesn’t make you as happy as sharing experiences. Part of the human happiness equation is our need for social connectedness. Instead of buying clothes, chocolates or candles, try taking everyone ice skating or on a sleigh ride instead.

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Last Updated on August 12, 2019

12 Best Foods That Improve Memory and Brain Health

12 Best Foods That Improve Memory and Brain Health

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory and brain power:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark Chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko Biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and Black Tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

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Featured photo credit: Pexels via pexels.com

Reference

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