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Make Your Overseas Move Easy With These 4 Steps

Make Your Overseas Move Easy With These 4 Steps

Whether you’re looking to move for work, studying in another country, or even retiring abroad, moving overseas can be a difficult task. Like any challenge, though, it can be broken down into bite-sized chunks and made more manageable. Let’s do that together for your overseas move. Here are the four steps you’ll need to take.

1. Before you do anything

Before you do anything else, you need to figure out where you’re going to move and what that means for you and your lifestyle. Likely the biggest change that will impact you is going to be changes in the cost of living. Here’s a good international cost of living calculator to help you figure out what’s going to change.

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If you play around with it a bit, you’ll note that not all factors in the cost of living change equally. In some parts of the world food is more expensive but health costs are much lower. In others, housing is very expensive, but robust public transportation makes getting around a lot cheaper. Not all changes will have a huge impact on you, but since housing often represents such a large part of our budgets, it’s good to plan on sticking to the 30% rule when planning for housing. That is, the most you should plan on spending on rent or mortgage payments is 30% of your monthly income. If you make $5,000 a month (or the equivalent in your host country), you should plan on spending at most $1,500 on housing. Keep this in mind when accounting for fluctuating housing prices in different parts of the world.

2. Before you move

So you know where you’re going, either through corporate assignment or your own decision-making. What do you need to do before you leave? One lesser-known step to packing up that so many people seem to forget about is cleaning! People usually think of cleaning as “OK, I’ve moved everything out, now I’ll clean up so that I get my full security deposit back.”

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Wrong! Think of it this way instead: moving out of a clean and organized house is so much easier than trying to pack a jumbled mess away. A house that goes into boxes organized comes out of them organized, making it worthwhile to clean before you move out.

This is also a good time to take inventory. The process itself will help you to declutter and figure out what you really need to take with you and what’s just weighing you down. Plus, your things will likely change hands quite a lot on their way to another country, so it’s good to keep a list of important items in case something goes missing along the way.

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3. While you’re moving

There isn’t too much to worry about here and not much that you can do if things go wrong, so it’s probably best to sit back and enjoy the flight. Take a break from all the work you did packing and preparing for your move (and if you worked hard on that, you really won’t have anything to worry about on your way). If there’s one thing that you should have on you at all times, though, it’s a folder with your vaccination records and other medical records that might be useful to foreign doctors if you fall ill during your trip.

4. After the move

Congratulations! You’re ready to make your way in a new country, but before you do, make sure that the things you didn’t bring with you find a good home. Places like Goodwill will take furniture and clothing at collection sites and charities like Move for Hunger will come by your old house and collect non-perishable food items that you’ve left out for them.

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These are my tips for making an international move. Let me know where you’re headed!

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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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