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5 Steps to A Happier Day (Every Single Day!)

5 Steps to A Happier Day (Every Single Day!)

There’s so much negativity in the world right now. It’s important that you understand how significant the little things are in life and how they impact your overall level of happiness on a daily basis.

Here are 5 practical tips you can implement as soon as today!

1. Wake Up Earlier

You don’t have to wake up before the rooster crows, but you should get out of bed earlier than usual. By waking up 30 minutes to an hour earlier, you’ll discover that you have that much more time to enjoy yourself.

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Use this time to do something that makes you happy. You could read a book, listen to music, or enjoy a cup of coffee on the porch. Or, perhaps you could draw, paint, or assemble puzzles. If you’re a baker, you could make a delicious treat for later.

While some people wake up earlier and then rush off to work, use this time to do something you enjoy. You’ll notice just how much happier you are when your day starts off right.

2. Eat The Frog First

There’s a popular saying that goes, “Eat the frog first.” The basic gist of the saying is that you should do the things that you dread the most at the very beginning of the day.

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When you arrive at work, make it a point to ‘eat the frog first’. This could mean writing up a report, updating the budget, or dealing with accounting issues. “Whatever it is, do that one thing first and it will likely help you feel less stressed throughout the day knowing you don’t still have your most dreaded task ahead of you,” Zip Schedules, a leader in online employee scheduling software, points out on their blog.

3. Turn Off the News

While many people enjoy turning on the evening news after they get home from work, the reality is that there isn’t much happiness in these stories. It’s all about war, terrorism, natural disasters, and political feuds. In reality, very few of the topics discussed on the news will actually have a tangible impact on your day. So, why immerse yourself in the negativity? Turn off the news and watch a sitcom, play a game, or read a book.

4. Compliment Others

There is something incredibly powerful about dishing out compliments. While compliments certainly make others feel good, they actually make the giver feel even better in many cases.

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When you make it a priority to give compliments, you’re actively spending less time thinking about yourself and more time noticing the wonderful things around you. And when you open your eyes up and start thinking positively, you’ll notice that there’s actually a lot of good stuff happening.

5. Spend Time Outdoors

How many hours do you spend cooped up inside? Well, according to Amy Westervelt of Forbes, we spend around 90 percent of our time indoors. That’s pretty depressing!

According to research published in the Harvard Health Letter, spending time outdoors can actually have a tangible impact on your overall level of happiness. “Light tends to elevate people’s mood, and there’s usually more light available outside than in,” the report reads. “Physical activity has been shown to help people relax and cheer up, so if being outside replaces inactive pursuits with active ones, it might also mean more smiles.”

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Discover The Happier You

We all have the right to be happy. For some of us, being cheerful comes naturally. However, for millions of people, happiness feels like it’s elusive and buried deep beneath the surface. The good news is that by developing positive habits and weeding the negativity out of your life, you can enjoy happier days – every day!

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Anna Johansson

Anna specializes in entrepreneurship, technology, and social media trends.

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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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