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12 Effortless Ways to Show Love to Yourself

12 Effortless Ways to Show Love to Yourself

Living life is a constant work in progress for each person, but that doesn’t mean that you should get so caught up that you neglect showing yourself love. Break down the walls preventing you from self-love, and enrich your life.

1. Tell Yourself What You Love About Yourself

Many times, we get caught up in everything around us that we forget to remind ourselves just how awesome we are. Our own disappointment, acceptance, patience, and love that we have for ourselves will always reflect what we show others.

2. Accept Imperfection

One of the most worthwhile things that we can do for ourselves is to give up on being perfect, and start the journey to become our true selves. The best part of that journey is to return to feeling peace within ourselves. This peace comes from training your mind to process life as it actually is, rather than what you think it should be.

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3. Know That the Approval of Others Doesn’t Matter

Oftentimes people greatly value having the approval of others, even when it isn’t clear exactly what would gain their approval. According to Gifts Ready to Go, you should instead focus on doing what is right for your own self, disregarding what others will think. You do not need anyone’s permission to be happy.

4. Bring Distance Between Yourself and Those Who Bring You Down

Worry less about the people in your life that are not worrying about you. You should surround yourself with those who inspire you, respect you, love you, and support you.

5. Make the Changes You Know Are Necessary

When you know that you want to see changes in your life, you will need to do things that you’ve never done before. Aim to stay away from the things that tear you down, and gravitate toward the things, activities and thoughts that fulfill you in the way that you want.

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6. Let Go of Your Past Self

A part of life is that good people like you will sometimes make bad choices. Sure, past mistakes make up who you are today, but they do not define you. It is never too late to move on from them – dwelling will only lead to hurt. Accept the mistakes and actively live a truly good life.

7. Be Grateful For Who You Are and What You Have

You will never get everything that you want, nobody does. But remember – there are so many people who do not have a fraction of what you have right now. Use this frustration to motivate you to take action rather than to stew in annoyance.

8. Each Day, Do Something That Makes You Happy

Do the things that you care deeply for. Practice self-love by doing the things that move you. Express your creativity by drawing. Cook something that is simple, there are many recipes using a food processor that take little effort.

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9. Believe in Your Abilities

Anything is possible for you! All that you have to do is believe in yourself, know what you want, claim it, and believe that you deserve to have it.

10. Listen to Your Intuition and Be Honest With Yourself

This will allow you to live with integrity. Be genuine in everything that you do. You will be able to do what you know is right, and what is right for you.

11. Go Out of Your Way to Love Others, As Well

This is karma at its best. Those who love themselves will come across as generous, caring, and kind. Their confidence is expressed through humility and forgiveness, so seek to understand before judging.

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12. Don’t Be Too Serious

Self-pity comes from taking life too seriously, which will lead to self-misery. Taking life too seriously will make you fear each new step that you take. Surround yourself with those who have a good sense of humor, and a good sense of life. Treat yourself to something special – I’m sure you’ve been saving up gift ideas.

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Sasha Brown

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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!

More About Boosting Brain Power

Featured photo credit: Pexels via pexels.com

Reference

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