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Things You Do In The Morning That May Be Ruining Your Life

Things You Do In The Morning That May Be Ruining Your Life

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    Don’t go for that morning cup of Joe

    Serious caffeine addicts lumber out of bed and weave their way straight to the bitter bean. This behavior plays havoc with your cortisol levels claims Steven L. Miller, Ph.D; a post-doctoral fellow at Dartmouth. Miller relates this theory to the circadian rhythm of cortisol production that says your morning cortisol level peaks between 8am and 9am. Since cortisol is directly related to alertness, holding out for that first cup at 9am may be advantageous.

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      Don’t get up late

      In his Harvard Business Review article entitled “The Early Bird Really Does Get The Worm”, Biologist Christoph Randler stated that “People whose performance peaks in the morning are better positioned for career success, because they’re more proactive than people who are at their best in the evening.”

      Getting up earlier may well help you achieve better life balance as well.  It’s hard to make time for yourself when the world is demanding things from you.  Mornings can be a time of mental clarity with minimal stress that is conducive for creative work, as well as a time for you that is essential to your mental health.

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        Don’t hit the snooze button

        The snooze button was created in the 1950s but technology has long since disrupted the old-school world of alarm clocks.  It’s now commonplace for people to use their cell phone as their primary alarm.

        The concept of the snooze button is controversial.  Dr. Robert S Rosenberg was quoted in an interview with CNN as saying “When you hit the snooze button repeatedly, you’re doing two negative things to yourself.  First, you’re fragmenting what little extra sleep you’re getting so it is of poor quality. Second, you’re starting to put yourself through a new sleep cycle that you aren’t giving yourself enough time to finish. This can result in persistent grogginess throughout the day.”

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        There is little doubt that the snooze button disrupts your circadian cycle and makes it harder for you to feel awake in the day. Following these instructions from sleepjunkies.com can help you break this disruptive habit.

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          Don’t leave without a real breakfast

          There are endless theories on breakfast. Should I drink a whey shake, a high protein smoothy, or eat only whole grains?  The short answer is that it doesn’t matter all that much.  Just eat something.

          According to the American Heart Association men who skip breakfast have a 27% higher risk of coronary heart disease compared with men who do not.  An article in the International Journal of Food and Nutrition extended upon these thoughts with the finding that individuals who consumed a cereal breakfast each day were less depressed, less emotionally distressed and had lower levels of perceived stress than those who did not eat breakfast each day.

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          Buckle up and eat your cereal.

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            Don’t jump straight on the cell

            Roughly one third of us wake up thinking about our cell phones. They are, after all, one of our major sources of communication with our family, work, and friends.

            The new normal is to reach for your phone the minute you climb out of bed. Flipping through your messages, Facebook, and calendar may appear to reduce your stress, but the reality is you are interrupting one of the most important times of the day for relaxation.

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            The race for the phone is driven by addictive behaviors that come from tapping a small screen and gaining an immediate response.  The iPhone presents a conditional stimulus that is not at all unlike the one given by Pavlov to his famous dogs.

            Try putting the cell down until after your breakfast and allow your morning to be a time of mental preparation for the day.  After all, most messages can wait.

            Featured photo credit: picjumbo via picjumbo.imgix.net

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            Colin Rhodes

            Chief Technology Officer

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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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