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Neuroscientists Say These Are The 5 Best Ways to Clear A Troubled Mind

Neuroscientists Say These Are The 5 Best Ways to Clear A Troubled Mind

We’re all trying to achieve great things. With a troubled mind, this can be significantly more difficult. Imagine if you could ‒ at will ‒ calm your mind. You’ll be able to think clearly, not let your emotions get involved, and finally get ahead in life by doing things that are more rewarding. Here are the top 5 ways neuroscientists say you can clear a troubled mind.

1. Mindfulness

Mindfulness is basically thinking about thinking. This is done by getting your thoughts and feelings out in the open, rather than letting them stew inside your mind. This is something I like to do personally as well. When my first girlfriend broke up with me, I practiced mindfulness and found myself being at peace. I imagined myself standing in the corner of the room looking at the “real me” standing in the middle of the room feeling sorry for myself.

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What happened next was amazing: I could gently feel the negative feelings of losing the love of my life (at the time) ebbing away. I could climb out of the hole I had dug for myself and move on. Psychology Today has a great article about this for you to read into more detail.

2. Meditation

Meditation is another approach you can use to calm a troubled mind. While there are several approaches to meditation, it’s all about consciously observing your thoughts and letting them drift by. Meditation isn’t so much about clearing your mind, more so standing by the side of the river of your thoughts and watching them make them way downstream.

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You don’t have to cross your legs and hum, all you need to do is being comfortable, sit still, and focus on your breathing.

3. Suppression

This is what a lot of people do naturally. When your mind is full of thoughts, bad ones start bubbling their way up. It’s not a pleasant feeling. Through sheer willpower, you cram them back into a box where they can’t annoy you. In line with Substitution, which I’ll talk about in a moment, suppression is a way of consciously ignoring something so that the thought doesn’t cause you any more problems.

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Note that this doesn’t always work. Just like a glass, it can overfill and cause more harm than good. Each person is different and this strategy may work better for you if you have greater control of your emotions.

4. Substitution

Daydreamers, this technique is for you. Substitution is about replacing unwanted thoughts with nicer ones. Substitution allows you to replace bad feelings with good by creating a brand new memory. This memory may exist for a short time, or it could be an elaborate fabrication that you choose to believe. Whatever the case, the idea behind substitution is that it will make you happier.

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This can be taken to the extreme. Some people construct entire lives in their minds and get so detached with reality that they forget what’s real and what’s not. This technique is only good if you have a strong imagination.

5. Distraction

This is the last technique. Like substitution, distraction is a way that people can forget about the thoughts that are causing them grief. Distraction relies on outside stimuli to draw their attention away from what’s happening inside their mind. The great thing about this is that you can outsource this to something or someone you trust.

You might have a friend who you can talk to, who reminds you that the world is still OK. You might play in a sports club that draws your attention away from yourself and instead forces you to put selfish thoughts aside so you can contribute to a greater cause. Whatever the case, distractions are another great way to clear a troubled mind.

So, what method do you prefer the most?

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Last Updated on May 21, 2020

The Top Fad Diets That Are Actually Worth the Hype

The Top Fad Diets That Are Actually Worth the Hype

You have probably seen enough fad diets to last a lifetime. Many have become popular overnight and left just as quickly.

Some fad diets, though, have actually passed the test of time and are making some headway in the nutritional world.

Outlined below are four fad diets that are actually beneficial for your health and wellness. Read on to find out why you should consider adopting one (or more) of these healthy eating styles today.

An important concept you should keep in mind is to disregard the term “diet” as it is typically used. The word diet implies the idea of restriction and removal. Instead, think of the word diet in this context as a healthy eating lifestyle.

Let’s take a look at some of these healthy eating lifestyles that have been categorized, by no fault of their own, as fad diets.

1. The Paleo Diet

The paleo diet, or ancestral eating, is simply eating the way your paleolithic ancestors would have up to 10,000 years ago, or when the agriculture age began.

The advantage now is you don’t have to do this in a loin cloth, unless you want to… The focus of this diet is proteins, vegetables, some fruits, nuts and seeds and some healthy fats.

In the paleo diet, there aren’t any grains, starchy carbohydrates, sugars, or dairy.

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How Your Health Can Change With Paleo

The paleo diet is a good way to keep your blood sugar under control. It can also have a positive effect on type 2 diabetes, and can lower your risk of cardiovascular disease.

With this healthy eating lifestyle, people have also achieved good weight loss results and boast improved energy levels. [1]

It’s not just what’s in the paleo diet that’s important, it’s what’s NOT in it. There aren’t any processed and manufactured foods, junk foods, artificial ingredients or chemical additives.

Paleo is a way of eating that gets you more in tune with your body and, therefore, can provide a lot of benefits.

2. Whole30

The Whole30 diet is relatively new and owes its popularity to social media and the #Whole30 Instagram hashtag that allowed people to share and broadcast their success with the diet.

With Whole30 you are taking 30 days and focusing on nutritious whole foods such as meats, nuts and seeds, seafood, eggs, vegetables, and fruits.

During the month you are eliminating:

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  • sugar
  • alcohol
  • legumes
  • grains
  • dairy
  • soy

Whole30 is similar to paleo, but it goes a bit further eliminating sweeteners such as honey or maple syrup.

At the end of the 30 days, you strategically reintroduce those eliminated foods back into your diet to discover any possibility of health consequences from them or even potential food allergies.

Finding Out How Food Impacts You

Most people eat the same things so often and may not realize that certain foods are causing health consequences, as they’ve become accustomed to feeling lethargic and run down.

With Whole30 you get the chance to see how these foods may have a negative impact on your body. You’ll also reset your taste buds, which may have become desensitized from processed and artificial “foods” and excess salt.

This diet will help you regain your love of food… in a healthy way!

3. The Mediterranean Diet

The Mediterranean diet has been at the top of the list as a very effective diet for some time now.

For people in countries like Italy or Greece, this has simply been a normal way of life–along with higher activity levels, sunlight exposure, proximity to water, and lower stress.

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With the Mediterranean diet, the focus is on heart-healthy foods. It looks like this:

  • Fruits & vegetables
  • Whole grains
  • Legumes & nuts
  • Replacing butter with olive oil
  • Using herbs and spices instead of salt
  • Eating fish and poultry at least twice a week
  • Moderate amounts of red wine

Help Your Heart & Overall Health With A Mediterranean Diet

Information from the Mayo Clinic shows that this diet reduces heart disease and lowers your “bad” LDL cholesterol. Studies involving 1.5 million people demonstrated that the Mediterranean diet was associated with a reduced risk of cardiovascular mortality, along with overall mortality. [2]

With all these benefits, this is definitely a “fad diet” that’s worth the hype.

4. The Alkaline Diet

The alkaline diet is about changing the foods you eat so that you put your body into an alkaline state and out of an acidic state. When your body is too far on the acidic side it can result in a condition called acidosis. This can lead to issues in your body such as upset stomach, breathing difficulties, headaches, weakness and, fatigue. In extreme cases, it can result in shock, coma, or death.

The goal is to get your body in a more alkaline state, which results in overall better health. The focus is on including alkaline boosting foods such as fruits, nuts, vegetables, and legumes. You’re also wanting to reduce acidic foods such as low quality beef and poultry, dairy, eggs, grains, and alcohol.

Pros & Cons With The Alkaline Diet

The benefits that come from this way of eating is that reduction in inferior quality foods, processed items and alcohol. You may feel improved energy levels, mental clarity and even better joint health.

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People also report weight loss but again this may come from the reduction in calories from junk and processed foods but this is not a bad thing at all.

One con with this diet is that the pH value of the food you eat might not have an impact on blood pH, as your body is able to balance this pretty well on a day-to-day basis.

Follow These Fads for Better Health and Wellness

There can be a danger in categorizing things as a fad diet because fads come and go. People are always looking for the next big thing or a quick fix.

The four examples above buck that status quo. These diets, though mainstream, actually can give you benefits and aren’t going to go away anytime soon because they work.

What makes these diets special is that they boast real whole foods and the eliminate processed and manufactured junk.

The Big Takeaway:

Whatever way you choose to eat, the focus needs to be on whole unprocessed foods. Look for the cleanest, local and most natural things you can find for the benefit of your overall health and wellness. Your body and mind will thank you.

Featured photo credit: Dan Gold via unsplash.com

Reference

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