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How To Be Happy Now

How To Be Happy Now

Films are made about it, books are written about it, scientists study it, countries dedicate funds to it, and it’s the one thing we all want — no, it’s not sex or money, what I’m talking about is happiness! Given its amazing physical, social, and mental benefits, happiness has been found to improve health, relationships, and creativity. So, the pursuit of happiness can only be a good thing. Plus it’s free! So here is how to get truly happy now and to start reaping the fabulous rewards right away.

1. Capitalize on Positive Events

Ask a friend, partner, colleague, or acquaintance to tell you about something good that happened to them that day. It doesn’t matter what it is, as long as they enjoyed it. While they are sharing the event, actively listen — that means really listen and be engaged by making eye contact, smiling, asking open-ended questions, and making positive comments. You will be amazed at how natural this feels once you get into the moment. Notice how your encouragement is increasing the other person’s positivity by making them feel cared about — it feels good, right? Not only that, but talking about the event together is also a positive experience which will enhance your relationship. Research has shown that romantic partners who responded to each other’s news of positive events in this active-constructive style reported greater relationship wellbeing and were less likely to break up two months later.

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2. Practice Random Acts of Kindness

This involves doing five kind things in one day and then writing about them. First of all, think of the kind acts that you have been the recipient of. Next, reflect on the kind acts you already do. Now, note five acts you want to do and the day that you will do them. When you have completed your acts of kindness, write down what you did and how they made you feel for an extra boost. Chances are you will want to do it again. Research shows this practise makes us feel happier because it makes us think more highly of ourselves and we become more aware of other positive social interactions, which also increases happiness. Note: Do not do the same act over and over again — it will start to feel less special.

3. Practice Forgiveness

We all have hurts and betrayals that we ruminate about at times. Choosing to forgive is a way to release the distress that arises time and time again from the memory of these incidents. However, forgiveness doesn’t mean you have to forget or even reconcile. Instead, it is about changing your attitude toward the original pain so that it can no longer hurt you.

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To practice forgiveness, you need to commit to your personal healing, recognize your distress is coming from your feelings and thoughts, remind yourself that you can hope for positive things and work hard to get them, decide to make some positive goals to put your energy into, focus on what is good in your life right now, and change the way you think of the past.

Forgiveness can take some time, but it is worth it. Researchers at the University of Miami found that forgiveness is linked to increased life satisfaction, more positive emotions, less negative emotions, and fewer symptoms of physical illness. The same group of researchers also found that forgiving on one day is linked to higher happiness the very next day.

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4. Cultivate Optimism

For this, try the “best possible self” exercise. Take a moment to imagine your life in the future and make it the best you can possibly imagine. Consider everything: career, relationships, hobbies, health, spirituality, and academia. What would happen in your best future? For fifteen minutes, write about what you imagine and be as creative as you like. Research suggests that building optimism about the future motivates people to work towards their goals. This makes the desired future more likely to become a reality. You are not only increasing your happiness in the present, you are also paving the way for sustained happiness down the line. This exercise also teaches you what you want, helps you to restructure your priorities, and increases your sense of control over your life.

5. Savour the moment

Whatever you are doing, be it looking at a sunset, playing with your dog, or eating a piece of chocolate, really be present and appreciate the moment right here and right now. No thinking about anything else. Absorb yourself fully into it and notice what you are seeing or hearing, any sensations such as the breeze on your skin or the feeling of something soft in your hands. Take time to become aware of how you are feeling in this moment. If there is a mood present, what is it? Enjoying the small things in life helps us to build up a beautiful memory bank, and being truly present keeps us content.

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So, what are you waiting for? Hurry up and get happy!

Featured photo credit: SayLuiiiis via flickr.com

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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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