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Meditation and Exercise: Life Routines You Should Follow

Meditation and Exercise: Life Routines You Should Follow

We live in an increasingly frantic world where life has become a non-stop bombardment of the senses. Younger readers have never really known any other reality, but most people born before the 90s will remember what life was like without the now ubiquitous internet and the dawn of social media. These changes to the culture within which we live in have undoubtedly had more benefits to the global population than they have negative repercussions, but it can all get a little bit overwhelming sometimes.

Many people thrive on the hustle and bustle of modern life, but a lot of us also feel a little bit spun out by it all. In what I see as a direct response to this, practices that were traditionally associated with the East have gained more and more popularity in the West. Yoga and meditation, with their roots in Buddhism and Hinduism, have been popular in some circles for decades, but their rise into the mainstream continues at a pace today.

Stepping out of Samsara

For those that don’t know, Samsara is the Buddhist notion of the material world in which we live as being nothing more than a illusion which we should all be seeking to escape through enlightenment. Or by becoming the Buddha.  This may sound quite like a dramatic goal to set oneself, but it is the basic aim of all Buddhist traditions.

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Becoming the Buddha may be too much hard work for most of us to take on in this cycle of life, but the practice of mediation is an excellent one for those people out there who want to take a step back each day and simply observe.

This may in itself not seem like much of a challenge, but the practice of sitting in meditation is actually a lot more difficult than it sounds.  It’s only when you come to try it for yourself that you will appreciate just how difficult it is to just let go of things and empty your mind, but at the same time you will also get an immediate grasp of its benefits.

Meditation is Not Enough

If you can settle into the habit of doing meditation each day that is awesome. Getting into the practice of meditation will almost certainly have a positive impact on your life and allow you to feel a little bit more in control of the world around you, but in my experience that is still not enough.

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I believe this is particularly true as you get older and fall into the bad habit of doing little or no exercise. In my experience I also realised that one of the biggest difficulties of feeling comfortable with meditation was that I had too much nervous energy in my body when I came to sit down. A great way to counter this was by implementing my meditation into a daily work out.

I have to admit that this ideal combination of meditation and exercise that I found was actually one that was given to me through my interest in the work of the American philosopher Ken Wilber and his Integral theory. The regime I found there is a 35 minute work-out that can easily be done in the privacy of a medium sized room and needs nothing more than a towel or yoga mat.

The beauty of this simple work is that it gives my body a solid daily work out, and after 35 minutes I’m feeling focussed and able to concentrate much more when it comes to my meditation.

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Maintaining the Practice

As with all things, the novelty of doing exercise and meditation does wear off after a not very long time. At least it did for me. There are just so many things that can get in the way. One night you may go out with friends and have one drink too many and not feel like getting up earlier to maintain your practice the following morning. Or you may go on holiday, or a business trip, and have your routine broken that way.

There are a whole host of other reasons why you might let go of your meditation and exercise practices, but I think the most important thing is that you don’t allow a break to ever become a definitive one. Genuine habits take a long time to form. Just because you stop once does not mean that you have to stop for good.

When you do find yourself in a position where you have fallen out of your practice, you should just take the time out to think about how you and your perspectives on life were different when you were sticking to your regime. I’m almost certain that you’ll look back on that period as one where you were feeling more in control and had a greater sense of overall satisfaction with the way things were going.

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Be Flexible. Be Kind

There are not all that many ways in which you can approach meditation. All you need to do is sit down and concentrate on your breathing, or a mantra, or on completely emptying your mind. Exercise on the other hand can take up so many forms. And one of the great benefits of living in this digital age is that we can never complain of not having access to lots of interesting and inspirational resources to help us get back on track.

One other key thing is to make sure you never get frustrated at yourself for not sticking to your routine. If you take your failure to stick to your meditation and exercise regime as a sign that you were just wasting your time anyway, you’ll probably find yourself getting pretty down.

The reality is probably more likely to be that the routine you had found just wasn’t the perfect one for you. Be patient, be kind, and you’ll be getting back into those good habits in no time at all.

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Last Updated on October 29, 2018

What Causes Brain Fog? (7 Things You Can Do to Prevent and Stop It)

What Causes Brain Fog? (7 Things You Can Do to Prevent and Stop It)

Brain fog is more of a symptom than a medical condition itself, but this doesn’t mean it should be ignored. Brain fog is a cognitive dysfunction, which can lead to memory problems, lack of mental clarity and an inability to focus.

Many often excuse brain fog for a bad day, or get so used to it that they ignore it. Unfortunately, when brain fog is ignored it ends up interfering with work and school. The reason many ignore it is because they aren’t fully aware of what causes it and how to deal with it.

It’s important to remember that if your brain doesn’t function fully — nothing else in your life will. Most people have days where they can’t seem to concentrate or forget where they put their keys.

It’s very normal to have days where you can’t think clearly, but if you’re experiencing these things on a daily basis, then you’re probably dealing with brain fog for a specific reason.

So what causes brain fog? It can be caused by a string of things, so we’ve made a list things that causes brain fog and how to prevent it and how to stop it.

1. Stress

It’s no surprise that we’ll find stress at the top of the list. Most people are aware of the dangers of stress. It can increase blood pressure, trigger depression and make us sick as it weakens our immune system.

Another symptom is mental fatigue. When you’re stressed your brain can’t function at its best. It gets harder to think and focus, which makes you stress even more.

Stress can be prevented by following some simple steps. If you’re feeling stressed you should avoid caffeine, alcohol and nicotine — even though it may feel like it helps in the moment. Two other important steps are to indulge in more physical activities and to talk to someone about it.

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Besides that, you can consider keeping a stress diary, try relaxation techniques like mediation, getting more sleep and maybe a new approach to time management.

2. Diet

Most people know that the right or wrong diet can make them gain or loss weight, but not enough people think about the big impact a specific diet can have on one’s health even if it might be healthy.

One of the most common vitamin deficiencies is vitamin B12 deficiency and especially vegans can be get hid by brain fog, because their diet often lacks the vitamin B-12. The vitamin B12 deficiency can lead to mental and neurological disorders.

The scary thing is that almost 40 % of adults are estimated to lack B12 in their diet. B12 is found in animal products, which is why many vegans are in B12 deficiency, but this doesn’t mean that people need animal products to prevent the B12 deficiency. B12 can be taken as a supplement, which will make the problem go away.

Another vital vitamin that can cause brain fog is vitamin D. More than 1 billion people worldwide don’t have enough vitamin D in their diet. Alongside B12 and vitamin D is omega-3, which because of its fatty acids helps the brain function and concentrate. Luckily, both vitamin D and omega-3 can be taken as supplements.

Then there’s of course also the obvious unhealthy foods like sugar. Refined carbohydrates like sugar will send your blood sugar levels up, and then send you right back down. This will lead to brain fog, because your brain uses glucose as its main source of fuel and once you start playing around with your brain — it gets confused.

Besides being hit by brain fog, you’ll also experience tiredness, mood swings and mental confusion. So, if you want to have clear mind, then stay away from sugar.

Sometimes the same type of diet can be right for some and wrong for others. If you’re experiencing brain fog it’s a good idea to seek out your doctor or a nutritionist. They can take some tests and help you figure out which type of diet works best for your health, or find out if you’re lacking something specific in your diet.

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3. Allergies

If you have food allergies, or are simply a bit sensitive to specific foods, then eating those foods can lead to brain fog. Look out for dairy, peanuts and aspartame that are known to have a bad effect on the brain.

Most people get their calories from corn, soy and wheat — and big surprise — these foods are some of the most common foods people are allergic to. If you’re in doubt, then you can look up food allergies[1] and find some of the most common symptoms.

If you’re unsure about being allergic or sensitive, then you can start out by cutting out a specific food from your diet for a week or two. If the brain fog disappears, then you’re most likely allergic or sensitive to this food. The symptoms will usually go away after a week or two once you remove the trigger food from the diet.

If you still unsure, then you should seek out the help of your doctor.

4. Lack of sleep

All of us know we need sleep to function, but it’s different for everybody how much sleep they need. A few people can actually function on as little as 3-4 hours of sleep every night, but these people are very, very rare.

Most people need 8 to 9 hours of sleep. If you don’t get the sleep you need, then this will interfere with your brain and you may experience brain fog.

Instead of skipping a few hours of sleep to get ahead of things you need to do, you’ll end up taking away productive hours from your day, because you won’t be able to concentrate and your thoughts will be cloudy.

Many people have trouble sleeping but you can help improve your sleep by a following a few simple steps.

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There is the 4-7-8 Breathing Exercise, which is a technique that regulates your breath and helps you fall asleep faster. Another well-known technique is to avoid bright lights before you go to sleep.

A lot of us are guilty of falling asleep with the TV on or with our phone right by us, but the blue lights from these screens suppresses the production of melatonin in our bodies, which actually makes us stay awake longer instead. If you’re having trouble going to sleep without doing something before you close your eyes, then try taking up reading instead.

If you want to feel more energized throughout the day, start doing this.

5. Hormonal changes

Brain fog can be triggered by hormonal changes. Whenever your levels of progesterone and estrogen increases, you may experience short-term cognitive impairment and your memory can get bad.

If you’re pregnant or going through menopause, then you shouldn’t worry too much if your mind suddenly starts to get a bit cloudy. Focus on keeping a good diet, getting enough of sleep and the brain fog should pass once you’re back to normal.

6. Medication

If you’re on some medication, then it’s very normal to start experiencing some brain fog.

You may start to forget things that you used to be able to remember, or you get easily confused. Maybe you can’t concentrate the same way that you used to. All of these things can be very scary, but you shouldn’t worry too much about it.

Brain fog is a very normal side effect of drugs, but by lowering your dosage or switching over to another drug; the side effect can’t often be improved and maybe even completely removed.

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7. Medical condition

Brain fog can often be a symptom of a medical condition. Medical conditions that include inflammation, fatigue, changes in blood glucose level are known to cause brain fog.

Conditions like chronic fatigue syndrome, fibromyalgia, anemia, depression, diabetes, migraines, hypothyroidism, Sjögren syndrome, Alzheimer’s disease, Lupus and dehydration can all cause brain fog.[2]

The bottom line

If you haven’t been diagnosed, then never start browsing around Google for the conditions and the symptoms. Once you start looking for it; it’s very easy to (wrongfully) self-diagnose.

Take a step back, put away the laptop and relax. If you’re worried about being sick, then always check in with your doctor and take it from there.

Remember, the list of things that can cause brain fog is long and it can be something as simple as the wrong diet or not enough sleep.

Featured photo credit: Asdrubal luna via unsplash.com

Reference

[1]Food Allergy: Common Allergens
[2]HealthLine: 6 Possible Causes of Brain Fog

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