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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 September 25, 2019

15 Brain Foods to Eat Regularly for a Sharper Brain

15 Brain Foods to Eat Regularly for a Sharper Brain

These days, there are so many food choices. Every marketing trick is used to make you buy brain foods, all-natural, fat-free or gluten-free products.

Could you blame them? They need to make a profit to keep existing and delivering their goods to the consumers.

But does this mean that foods with these labels are just regular products or do brain foods really exist?

That’s when research came in and proved that brain foods (meaning: foods that have a positive effect on the brain) really do exist.

In this article, you will find 15 brain foods you should be eating to keep your mind sharp.

1. Blueberries

One of the greatest gifts of Mother Nature — blueberries. Blueberries are known as the king of antioxidants[1] and are used to detox the body.

There are not a lot of studies that tried to prove the relationship between blueberries and the improvement of brain function. But there’s one study that consisted of 9 elderly people. They found that consuming blueberry juice on a daily basis for 12 weeks improved memory function.[2]

If this is not reasonable enough to include blueberries into your diet, you should read the following article on other benefits of blueberries: 10 Benefits of Blueberries That Will Impress You

As with every single one of the brain foods listed here: Consuming more than necessary can also lead to side effects, this is the same with blueberries.[3]

When including blueberries in your diet along with other brain foods; make sure to eat no more than 0.5 cups (4 oz./113 grams) a day.

2. Broccoli

The first vegetable on the list, broccoli. Whatever you do with it; roast, steam, blanch or saute.[4] It will still improve the sharpness of your brain.

There are two main nutrients in broccoli that makes it one of the brain foods on this list. Vitamin K, which is also found in lower amounts in blueberries, helps strengthen cognitive abilities.[5] The nutrient Choline improves your memory.[6]

There’s six times more vitamin K in broccoli than in blueberries. The downside is that blueberries are a bit tastier.

Include some broccoli with every warm plate you eat in a day, and your brain will turn into a SUPER brain.

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3. Walnuts

Walnuts are the best choice of all the nuts when it comes to improving cognitive function. They have the same benefits as every other nut, but walnuts also contain omega-3 fatty acids.[7]

Beside the improvement of heart health,[8] walnuts also provide a sharper memory (at least to women).[9]

Consuming walnuts also help slow mental decline[10] because of the Vitamin E that is found in walnuts.[11]

Next time you crave a snack, buy a bag of unroasted and unsalted walnuts. In the future, this will be the replacement of all unhealthy snacks like Twix.

Brain foods are not brain foods because they contain a lot of sugar. Brain foods usually consist of a high amount of vitamins and antioxidants. That’s how you can recognize them.

4. Green Tea

Some of us are coffee drinkers while others prefer tea. You don’t have to choose one or the other because both of them made it to the list (you’ll read later about coffee in number 11 of brain foods).

Green tea contains more than just caffeine; it contains L-theanine which essentially lowers the anxiety levels.[12] It also increases the levels of dopamine and alpha wave production (relaxation).

The lower levels of caffeine in green tea compared to coffee makes this a perfect brain function drink. Caffeine and L-theanine show synergistic effects that work best with the amount of caffeine found in green tea.[13]

People who drink green tea have proven that they have a more stable energy level and increased productivity compared to when they drink coffee. So, if you’re looking for brain foods that will enhance your productivity; green tea is the way to go.

5. Oranges

Orange has a high amount of Vitamin C in it. One large orange is enough to fulfill 100% of your daily Vitamin C intake. Vitamin C has a lot of benefits:

  • Vitamin C reduces the risk of chronic diseases like heart disease[14]
  • It may help fight against high blood pressure[15]
  • Vitamin C boosts immunity by increasing the production of white blood cells[16]
  • The most important of all: high levels of Vitamin C are found to be related to the improvement of memory and thinking. People suffering from dementia has been shown to have low levels of Vitamin C.[17] This may mean that by consuming enough Vitamin C, you will be able to prevent dementia.[18]

To learn more about everything related to Vitamin C, read the following article: All You Need To Know About Vitamin C Benefits (and Recipes To Boost Your Daily Intake)

6. Avocados

Avocados fit very nicely in your salad, or you may even like it on toast.

Avocado is a source of healthy fats; monounsaturated fat. Monounsaturated fat is believed to contribute to healthy blood flow which in turn means a healthy brain.[19]

Besides that, avocados also lower blood pressure which will prevent a decrease in cognitive abilities.[20]

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Adding 1/4 or 1/2 avocado daily should do the trick and help your brain function as a superhero.

If you need practical ways to include avocado in your daily diet, check this out: 50+ Super Easy Avocado Recipes At Home Now

7. Coconut Oil

Coconut oil is a multi-functional oil; some bathe in it, some put it all over their skin, and it’s also used for cooking. To get the following benefits out of it; you should consume it orally (but that’s up to you of course).

When it comes down to improved brain function; coconut oil has proven to boost brain function in Alzheimer’s patients.[21] Although it isn’t shown to work on people without Alzheimer’s; it can never hurt.

Besides that, there are many more benefits to coconut oil.

8. Spinach

One research found that when elderly consumed one (or two) daily serving of spinach (or other leafy greens for that matter) for an average of 5 years had the same cognitive abilities as someone 11 years younger who never consumed leafy greens.[22]

This all is thanks to Vitamin K that is found in leafy greens like spinach, kale, collards and mustard greens.

Popeye looks impressive from the outside, and you will look impressive from the inside once you consume your daily spinach: 6 Mouth-Watering Spinach Recipes You Should Not Miss

9. Oatmeal

Known for its use as breakfast, oatmeal is one of many kinds of cereal that contains more than just sugar.

There’s a reason why oatmeal is often used as breakfast. It is because of the many carbohydrates that are in it which act like a shot of glucose that spikes your blood sugar levels.

Glucose is sent immediately to the brain to help it function. In essence, this means that the higher the concentration of glucose in your blood, the better you can focus and remember things.[23]

If you suffer from low blood sugar levels in the morning and can’t function without having a big breakfast immediately upon waking, oatmeal is going to be your best friend.

10. Raisins

Children often consume them as healthy snacks because it’s sweet. But did you know raisins promote brain function?

Raisins are the number one source of boron of all brain foods. The research found that the level of boron is related to hand-eye coordination and short-term memory.[24] Increased levels of boron improves both.

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Besides that, raisins also heal wounds faster and prevent deficiency in Vitamin D.

11. Coffee

We touched on the benefits of green tea earlier, but that doesn’t mean coffee can’t serve its purpose to brain function as well. If you prefer coffee over tea; listen (actually read) closely.

There’s something about coffee that most people don’t even know. The point is that most of us consume more antioxidants through coffee than any other of the mentioned brain foods.

This is not because there are more antioxidants in coffee; it’s because coffee is consumed the most of all brain foods.

These antioxidants protect your brain from cell death which in turn protects you from dementia and related diseases.[25]

Not to mention that caffeine may also prevent dementia and Alzheimer’s.[26][27]

You don’t have to give up your coffee; except for all the sugar and milk you put in it. Drink your coffee black and keep it to a maximum of 3 per day and you should be okay.

12. Almonds

Earlier we touched upon walnuts, but most nuts are generally good for your health (as long as you don’t overdo it).

Almonds are most known for their potential of enhancing memory and delaying Alzheimer’s progression.[28][29] Of course, they share the same benefits with the walnuts, but almonds are lower in omega 3 fats.

If you forget things on a daily basis, maybe a handful of almonds per day can help you.

Five to six almonds a day should do the trick. If you’re not watching your weight, you can just grab a handful. But don’t overdo it because there’s a lot of fats in nuts.

Here’re more benefits of almonds you should know: 10 Benefits of Almonds That Will Surprise You (+Healthy Recipes)

13. Lentils

Lentils for the vegans among you is one of the best sources of protein among legumes. Besides that, it is a rich source of various essential nutrients like iron, Vitamin B6, and folate (Vitamin B9).

Besides the fact that they make a terrific combination with rice; lentils also serves its purpose in the brain. All the essential nutrients improve brain function in their own way:

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  • Folate (Vitamin B9) keeps your mind sharp while you get older.[30]
  • Iron plays an essential role in cognitive functioning with pregnant women.[31]
  • Zinc is well known for boosting memory.[32]
  • Vitamin B6 and thiamine give you more energy and focus.[33][34]

As you can see; lentils make up one of the best brain foods on this list. But this also depends on your preference as some of you might’ve never even eaten lentils.

14. Strawberries

Most berries and other related fruits like strawberries (which are technically seen not berries) are all known to have beneficial effects on the brain.[35] They help prevent age-related memory loss and may even slow the progress of Alzheimer’s.[36]

Another thing that is more strawberry related is the amount of potassium in it. Potassium is related to increased blood flow thus improved cognitive function.[37]

Eight strawberries per day should do the trick and give you many benefits besides these brain-enhancing benefits: 10 Amazing Benefits of Strawberries that You Probably Never Knew

15. Red Wine

Last but not least, red wine. Although alcohol itself is not related to any improvement in brain functioning; some studies show that there are benefits to drinking lightly or moderately.

Out of all the alcoholic beverages, red wine is the one with the most favorable results. Research shows that red wine may even slow aging[38] and it can also decrease the risk of dementia.[39]

Although these results are based on research, the researchers don’t recommend that any non-drinkers start drinking. Especially younger people shouldn’t aim to drink red wine as the most benefits (or no increased risks) are found in the elderly.

If you think about drinking red wine, you should drink maximum 1 glass of red wine per day as a woman and maximum of 2 glasses of red wine per day for men. One glass of red wine should contain 175ml, don’t overdo it.

Keep in mind that there are also potential risks to drinking alcohol. Such risks include addition, depression and weight gain when you’re not drinking carefully.

Conclusion

“You are what you eat.”

One of the oldest sayings ever expresses all you need to know.

Every food on this brain foods list is put on this list because it enhances brain functioning in some way. So, whichever food on this list you choose to eat after reading this article doesn’t matter.

What matters most is that you read everything closely and choose one of the brain foods that fit your goal the most.

Enjoy eating your next brain food!

More About Boosting Brain Power

Featured photo credit: Melissa Belanger via unsplash.com

Reference

[1] Wild Blueberries: Wild Blueberries Antioxidants
[2] NCBI: Blueberry Supplementation Improves Memory in Older Adults
[3] Good Health All: 8 Major Side Effects OF Eating Too Many Blueberries
[4] Skinny Ms: How to Make Broccoli Taste Good, Each and Every Time
[5] Wellness Resources: Vitamin K Enhances Cognitive Function During Aging
[6] The American Journal of Clinical Nutrition: The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort
[7] The Journal Of Nutrition: Role of Walnuts in Maintaining Brain Health with Age
[8] NCBI: Cardiovascular risk factors and cognitive function.
[9] NCBI: LONG-TERM INTAKE OF NUTS IN RELATION TO COGNITIVE FUNCTION IN OLDER WOMEN
[10] NCBI: Vitamin E and cognitive decline in older persons.
[11] NCBI: Vitamin E-gene interactions in aging and inflammatory age-related diseases: implications for treatment. A systematic review.
[12] NCBI: The neuropharmacology of L-theanine(N-ethyl-L-glutamine): a possible neuroprotective and cognitive enhancing agent.
[13] NCBI: L-theanine and caffeine in combination affect human cognition as evidenced by oscillatory alpha-band activity and attention task performance.
[14] NCBI: Effect of five-year supplementation of vitamin C on serum vitamin C concentration and consumption of vegetables and fruits in middle-aged Japanese: a randomized controlled trial.
[15] NCBI: Effects of vitamin C supplementation on blood pressure: a meta-analysis of randomized controlled trials.
[16] NCBI: Association between nutritional status and cognitive functioning in a healthy elderly population.
[17] NCBI: Dietary antioxidants and dementia in a population-based case-control study among older people in South Germany.
[18] National Institute of Health: Vitamin C
[19] JOURNAL OF NEUROCHEMISTRY: Dietary intake of unsaturated fatty acids modulates physiological properties of entorhinal cortex neurons in mice
[20] National Institute on Aging: High blood pressure is linked to cognitive decline
[21] NCBI: Effects of beta-hydroxybutyrate on cognition in memory-impaired adults.
[22] News Wise: Eating Green Leafy Vegetables Keeps Mental Abilities Sharp
[23] PNAS: Stoichiometric coupling of brain glucose metabolism and glutamatergic neuronal activity
[24] NCBI: Nothing Boring About Boron
[25] NCBI: Neuroprotection and antioxidants
[26] NCBI: High Blood caffeine levels in MCI linked to lack of progression to dementia.
[27] NCBI: Hypoxia/reoxygenation impairs memory formation via adenosine-dependent activation of caspase 1.
[28] Science Direct: Repeated administration of almonds increases brain acetylcholine levels and enhances memory function in healthy rats while attenuates memory deficits in animal model of amnesia
[29] Science Direct: Almond, hazelnut and walnut, three nuts for neuroprotection in Alzheimer’s disease: A neuropharmacological review of their bioactive constituents
[30] NCBI: Folic acid, ageing, depression, and dementia
[31] The American Journal of Clinical Nutrition: Iron treatment normalizes cognitive functioning in young women
[32] ResearchGate: A potential medicinal importance of zinc in human health and chronic disease
[33] ORA: Vitamin B6 for cognition
[34] Springer Link: Thiamine supplementation mood and cognitive functioning
[35] J. Agric. Food Chem: Berry Fruit Enhances Beneficial Signaling in the Brain
[36] NCBI: Dietary intake of berries and flavonoids in relation to cognitive decline
[37] Science Direct: Potassium 2-(1-hydroxypentyl)-benzoate improves learning and memory deficits in chronic cerebral hypoperfused rats
[38] NY Times: New Hints Seen That Red Wine May Slow Aging
[39] NCBI: Moderate alcohol consumption and cognitive risk.

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