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7 Actionable Tips To Help Your Brain Function At It’s Highest Level

7 Actionable Tips To Help Your Brain Function At It’s Highest Level

The mind is an incredible and powerful thing, and half of the reason why it’s so amazing is it’s elasticity for performance. Someone one day can be ON, and the next day they might feel like they’re in a fog from not having their morning coffee. It’s a wonder we have all of these amazing tools at our disposal to help us think sharply, but unfortunately, many people never use them. The following aren’t just ‘healthy’ options to help your brain– they truly help you think more clearly, and give you energy.

1. Proper nutrition, particularly healthy fats like fish oil

This is something many people will skip, they will go right into the energy drinks when they feel tired, without ever having to consider that maybe it’s their diet that is off. But not only does nutrition have a crazy amount to do with fitness and fat-loss – healthy foods, particularly fish and supplements like fish oil, are used to help treat depression and cognitive decline according to the University of Maryland Medical Center.

Take 3 fish oil capsules in the morning with your coffee to get these essential fatty acids. 

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2. B6, B12 and Folic Acid (B9)

Vitamins aren’t the easiest, quickest fix – but according to Mercola, Health Company B-vitamins are so integral to brain function that they can slow brain shrinkage and even help treat dementia. If you’ve been experiencing fatigue or mental fog, then you may have deficiencies in some key nutrients.

Take all three of these vitamins with the fish oil to keep your energy and cognitive abilities at their peak throughout the day. 

3. Exercise daily for at least 20 minutes

This is a particularly underrated opportunity for people even during their lunch hour, according to Search Services, who say that they communally do exercises in the office and take walks to loosen up the mind and keep them sharp. Sometimes taking 20 minutes away from your work space to get your blood flowing is exactly what is needed.

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As part of your routine you should include: A 20 minute run/walk every morning, as long as your heart is pumping you don’t need to be running the entire time. Try intervals, which include running and walking intermittently. 

4. Volunteer & socialize

Getting out in the world and mingling with people is very good for your brain, particularly when you’re all doing something constructive to help the community. According to the site Prevention – “Essentially, it’s a drug-free way to keep you feeling young.” and 65.4 million Americans are volunteering every year.

Take, when possible, one trip to the local soup kitchen or homeless shelter. Volunteer an afternoon with your coworkers, or with 2 or 3 of your friends.  

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5. Read on a regular basis

The Open Education Database touts a surprising amount of cognitive benefits. They say, ‘Story structure encourages our brains to think in sequence, expanding our attention spans.’ Neuroscientists also encourage parents to have their kids read or read to them, as it helps encourage story structure and counter issues regarding short attention spans.

Take a moment out of your busy week to read something that excites you, like a well-written novel or a book on a new topic you’re interested in.

6. Try new hobbies and interests that challenge you

Beyond fitness – many hobbies that challenge you like sudoku, puzzles, cooking, playing music, or meditating can allow your cognitive function to be working at peak capacity. According to Goals.com, these types of hobbies and interests can help with things like multi-tasking, creativity, and allow us to consider new perspectives, as well as stimulate visual and tactical responses.

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Take up a new hobby every couple of months, and do your best to mix the enjoyment of a new experience with the aspect of having a good challenge.

7. Get the appropriate amount of sleep

Don’t balk at the basics. The amount and rhythm of your sleep are integrally linked to mental health, according to a Ted Talk by Russell Foster. We’ve all had one of those days where we’ve only gotten 4 hours of sleep, made our way into a room, before completely forgetting what we initially intended on doing. We are not superheroes, most of us need to get 6 to 9 hours of sleep. Increments of 1.5 hours of sleep are considered a general rule of thumb for a sleep cycle according to Psych Digest. Therefore, waking up after 7.5 hours or 9 hours of sleep will help you keep feeling refreshed. This is due to the fact that these times are in between the points of your deepest sleep. This routine would be much better for you than say, waking up after 8 hours or 9.5 hours of sleep, only interrupting yourself in the midst of a sleep cycle.

Take some time at night to wind down, set your phone away from your bed and/or find out what works for you – your best sleep will come when you find and stick to a pattern, rather than changing your routine all the time.

Best of luck finding the tips that work for you. The process of finding ways to increase brain function and cognitive ability is very fun, and whether you do all of the things above, or just some, I hope that it’s effective and that it yields you interesting results!

Featured photo credit: Pic Jumbo via picjumbo.com

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Published on April 16, 2019

How Self Care Can Help You Live Your Best Life

How Self Care Can Help You Live Your Best Life

When was the last time you did something for yourself?

Whether it was deciding to treat yourself with a little something or travel for some R&R, how often do you practice self-care?

Well, as good as above sounds, there’s a common misconception that many of us have about self-care: that it’s only about indulgence and enjoyment.

However, self-care goes far beyond indulgence. It’s actually about respecting your mind and body, understanding its limits, and being able to take care of every part of yourself, in a holistic way.

And, you really don’t have to go to extreme measures or do anything specific–like meditating or following a plant based diet–in order to practice self-care. You just have to make sure that what you’re doing is in your best interests.

So how can you make that happen?

Below are a few proven methods that will help you become a better version of you. Follow through with these regularly and you’ll be well on your way to living your very best life.

Listen to Yourself

The bulk of self-care is knowing yourself.

This means knowing your body’s limitations, and being in tune with your feelings, emotions and thoughts. So it’s important, then, to know who you are and what you want to do in life, in order to truly say that you know yourself. 

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What is your purpose?

Have you ever thought about this question?

Your purpose doesn’t have to remain the same throughout your life. What you found a purpose in at age 19 would likely be different at age 49.

In your current situation, think about the different roles that you have – as a working professional, a spouse, a partner, a parent, etc.

Do you feel like you are fulfilling your purpose through any of these roles?

All you have to do is ensure that what you’re chasing is meaningful to you; this will bring focus and motivation as you strive to achieve your goals.

If you have your purpose defined, then that’s awesome! You know what drives you and why.

But, if you don’t feel like you have a purpose nailed down, it’s good to start by asking why.

For example, why are you working in your particular job or industry? If the reason is vague or unclear, then your motivational energy will be the same. In which case, you may find yourself not having a direction for where you’re headed in life.

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If you’d like to learn more about finding your purpose, then I recommend you check out this article:

How to Get Motivated and Be Happy Every Day When You Wake Up

Seek Out Continuous Education

Now, this may seem less common when you think of self-care, but lifelong learning is incredibly useful and an important component of taking care of yourself.

It’s Super Practical

Lifelong learning is extremely practical these days and does not require as much effort as it may have in the past. Long gone are the days when you could only find information on something by visiting a library. In this day of the internet, anything you can imagine is at your fingertips.

You don’t need to physically go to a learning institution to learn. You can watch Youtube videos to learn new skills, take online courses to earn a degree, and scroll through an endless amount of articles, books and journals from reputable news and informative sites.

When you’re constantly pushing yourself to learn and take up new things, your mental health also improves. Research shows that an active and engaged mind is responsible for diminishing age-related memory loss and improves overall cognitive abilities.

Your Confidence Will Skyrocket

You’ll also have improved self worth as it teaches you to step outside of your comfort zone, which will undoubtedly improve your confidence.

You’ll also connect better with others by expanding your knowledge base. Learning exposes you to a multitude of new ideas and perspectives that you may have otherwise never considered. This also increases your adaptability. Whether it’s at work or just wanting to adapt to society, your peers, and loved ones, life long learning prepares you to take on new challenges.

You’ll Be More Desired in the Job Market

Another obvious reason for continuous education, is that your employability will also increase.

With the ever changing economy, and huge influences from technology, social media, science etc., job descriptions today are moving targets. Assignments and roles change so quickly in response to changing business demands, it becomes a Herculean task to keep a job description database current.

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In years past, stability was a characteristic of the world of work. Procedures, information, jobs, and organizations were established and provided continuity. Education was completed in the first 14 to 22 years of one’s life, followed by a long career occasionally punctuated by short-term job training.

Today, however, jobs, companies, and technology are disappearing and being created simultaneously. To remain current and maintain a competitive advantage in the human capital marketplace, an individual is challenged to continually learn.

People return to school at every age to enrich their skills and knowledge for their current positions. Some even prepare themselves for new jobs or career changes, moving them forward into new opportunities and technology.

We can be assured that we will be challenged to continue to learn new tasks and information throughout our lives. Successful careers belong to flexible, curious learners who are prepared for opportunities because they know themselves and where they make their best contribution. As Peter Drucker, the father of modern management stated,

“Knowledge is choice.”

Lifelong learning also increases social awareness and perspective. To genuinely understand and empathize with others, increase social awareness, and foster strong interpersonal relationships, it’s important to seek out new perspectives. Enhancing the skills that positively impact emotional intelligence can bring even greater happiness and success, both personally and at work; and, this is all part of self-care.

Improve Your Habits (Both at Work and at Home)

Now, the last piece of advice I want to introduce to your self-care regimen, is to improve your habits.

Habits define who you are, and are built up over time. You are what you eat is a great example of this. If you make it a habit to eat foods that nourish your body, rather than make your body feel bad, then you will be much healthier overall.

Good Habits Allow You to Reach Your Goals

Since habits dictate your days and nights, such as waking up every morning to get to work before a certain time, or brushing your teeth before bedtime every night, they play a major role in whether we do or do not reach our goals.

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When you form habits that allow you to progress towards your goals, you’re automatically living a purposeful day, everyday.

Habits Make Your Time a Priority

How do you spend your free time? Do you opt to lounge on the couch watching Netflix passively, or do you engage in activities that support your purpose in life?

It’s natural to waste a lot of time during the day, but fostering good habits will make you set a pattern for how you spend your time and give you the choice of what you choose to spend your time on. By improving your habits, you’ll find that you can be a LOT more productive. When you create good habits, you become more efficient with your time and a lot less is wasted.

This in essence creates an overall positive influence on your life, allowing you to treat your mind and body well, which is why improving your habits are so important to self-care.

Your Well Being Comes First

We live in such a fast-paced society, where we are often so caught up in our work, families, maintaining our social lives, our studies and everything in between. It’s an understatement to say that life can get a little overwhelming at times.

If you’ve ever watched the safety video onboard a plane, you’ll know that they always ask for a parent or adult to put on the safety mask first, before tending to the child. This may sound selfish, but the fact is that if you truly want to ensure the child’s safety, then your safety needs to come first so that you can protect and care for the child without complications from your end.

The same goes for self-care. We need to ensure that our well being is priority, so that we can be the best for the people around us.

Listening to yourself, practicing lifelong learning and improving your habits are steps that you can take to ensure you’re constantly in the best state of mind, alongside the indulgence and rest that you reward yourself with.

Featured photo credit: Photo by Raychan on Unsplash via unsplash.com

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