Advertising
Advertising

7 Habits You Can Practice Each Morning To Keep You Healthy

7 Habits You Can Practice Each Morning To Keep You Healthy

Waking up each morning with a smile and a positive attitude is something really healthy, and worthwhile. However, most people rarely wake up with the best attitude, and others wake powerless, tired, and with a negative mind-set to take on the challenges of the day.

These are 7 key habits, that you must take into account each morning to help you start the day perfectly.

1. Drinking Water

drinking-water-filter-singapore-1235578_1280

    Drinking water, is one of the best we must habits we engage on a daily basis. Research has proven that drinking water in the morning, will help us to hydrate better during the day, accelerate the digestive system and metabolism as well as promote skin health.

    It is recommended to drink a glass of water on an empty stomach, preferably with a little lemon juice.

    2. Avoid Social Media

    Advertising

    blonde-1503202_1280

      Sleeping with your cell phone next to you and getting up early to check the social media, read emails, and messages among others is something not recommended. This kind of habit can affect your productivity pending on what you stumble across on those platforms.

      Therefore, avoid using your mobile devices for at least an hour after getting up, practicing such will make you feel happier, more focused, and with a clearer mentality.

      3. Be Positive

      model-334739_1280

        Preparing a positive scenario for the day is key to being happy and motivated. For example, you can think and plan to do something special in your free time, and always work to fulfill it as you have planned.

        Going out for a moment to the garden or to the street, should be a good habit to start the day better.

        4. Exercise Lightly

        Advertising

        exercise-1581583_1280

          It is not necessary to comply with a strict training routine every morning, but moving the body a little and exercising is a good habit that helps improve blood circulation, speeds up the metabolism and awakens our body for the rest of the day’s activities.

          You can walk, run or do some cycling or better still, you can dance to your favorite music but keep in mind that the music should be positive, cheerful and not with negative messages.

          5. Take A Bath

          child-1446724_1280

            It is important bathe on a daily basis to appear fresh and reduce unpleasant body odors.

            Bathing daily after an exercise provides psychological and physical benefits; it drastically inhibit the spread of  bacteria and improves  confidence .

            6.  Eat A Healthy Breakfast

            Advertising

            children-1437353_1280

              Many people skip breakfast because they are very busy, or because they are trying to lose weight. The truth is that breakfast is more important than it seems because, besides giving us energy for the day, it also favors the metabolism and helps us to feel very good for the rest of our daily activities.

              To start the day there is nothing more important than a good breakfast that includes protein, antioxidants, a small portion of fat and cereals. For example, you can eat eggs, fruits, yogurt, and oats among others.

              7. Affirm Positive Phrases

              woman-1148923_1280

                Having a positive mindset, is the key to stand out in all the activities we do. One of the best exercises we can do each morning is to stand in front of the mirror and say phrases like:

                “I am a winner and not a loser’’

                “I radiate confidence and beauty”

                Advertising

                “I have the skills and the attitude to take on all the challenges of the day”

                “I will not allow negative people to influence me”

                “No matter the circumstance I will remain positive”

                Taking into account all these healthy habits every day, will make you feel alive, full of energy and with the best disposition to start the day. Apply each of these tips and start to notice how your day changes for the better because our reaction is something we transmit to others.

                Featured photo credit: Pixabay via pixabay.com

                More by this author

                Victor Emmanuel

                Creative Writer

                3 Tips to Get Your Audience Attention During Your Presentation 8 Important Factors of Website Development and Designing 7 of the Best Marketplaces for Website Flipping 12 Basic Tips to Have a Healthy Home 8 Qualities To Become An Excellent Lawyer

                Trending in Brain

                1 How Do Memory Vitamins Work? (And the Best Brain Supplements) 2 How Not to Let Cognitive Bias Control Us When Dealing with COVID-19 3 7 Most Effective Problem Solving Techniques That Smart People Use 4 How Cognitive Bias Influences Our Decision Making 5 10 Natural Brain Boosters for Enhancing Memory, Energy and Focus

                Read Next

                Advertising
                Advertising
                Advertising

                Last Updated on June 5, 2020

                How Do Memory Vitamins Work? (And the Best Brain Supplements)

                How Do Memory Vitamins Work? (And the Best Brain Supplements)

                There are a whole bunch of alleged memory vitamins and supplements to help you concentrate and boost your brain function. Unfortunately, there’s also a lot of misinformation, dodgy studies, and things we just don’t know when it comes to which vitamins actually help with memory and concentration.

                This article will dig into the current research to pick four of the best vitamins and supplements to boost your memory and overall brain function.

                Vitamins Vs Supplements

                First, let’s talk about the difference between a vitamin and a supplement. Vitamins are simply organic compounds that are necessary in small quantities to sustain life[1]. We’re talking the vitamin A, B, and Cs here. Vitamins are in the unprocessed, healthy foods you eat every day and are also available as daily supplements in pill form or as chewy, edible cartoon characters.

                Supplements are just extra pills, liquids, or cartoon characters that you consume in addition to the actual food you eat. Supplements can include but are not limited to vitamins, minerals, amino acids, herbs, hormone building blocks, and other compounds that are synthesized or extracted from natural sources.

                What Research Says About Vitamins and Supplements

                Now, we need to talk about the current state of the research on memory vitamins and brain supplements.

                The only real consensus seems to be that much more research needs to be done to truly answer which vitamins and supplements are best for your memory.

                Supplements are big business. In 2015, Americans spent 643 million dollars on supplements, and a quarter of Americans over 50 take them regularly[2]. That’s a lot of money spent on an extremely unregulated and under-researched industry.

                Here’s what we do know:

                The brain needs vitamins and minerals to function properly. We also have some studies on rats and in small samples of humans that show preliminary glimmers of hope[3] that certain memory vitamins and brain supplements may also have positive effects on our brains.

                Advertising

                How Do Memory Vitamins and Supplements Work?

                Vitamins and supplements work in many different ways to improve memory and brain function. So, let’s break down how some of the major vitamins and supplements work.

                Nootropics

                Any vitamin or supplement that aids memory falls into a category called nootropics. Nooptropic is now a term that refers to any natural or synthetic substance that has a positive impact on memory.[4]

                Each type of nootropic works differently in the body to affect memory.

                Antioxidants

                Some nootropics are antioxidants. Vitamins such as vitamin E fall into this category.

                Antioxidants help memory by protecting cells from free radicals. When free radicals build up in the body (a natural by-product of metabolism, aging, and exposure to environmental toxins), they cause cellular damage, so antioxidants help memory by preventing and reversing some of this damage.

                Regeneration

                Some nootropics help memory by going a step further than antioxidants. Some, like Lion’s Mane mushrooms, may help stimulate new cell growth. This regeneration would help memory by stimulating new neural growth.

                Memory relies on strong neural pathways, so nootropics that stimulate cell growth might be especially effective supplements.

                Stimulants

                In order to remember, we have to be awake and alert. The first part of memory is perception, so nootropics such as caffeine help us wake up enough to perceive in the first place. These sensory perceptions can then be turned into memories.

                Adaptogens

                Adaptogens are believed to regulate your adrenal glands, which helps your body deal with stress. More research is needed, but some think that adaptogens help control hormone levels, which helps your immune system, energy levels, and brain functioning[5].

                Advertising

                Inflammation Reduction

                Another way some nootropics help memory is by reducing inflammation in the brain. Memory relies on strong neural connections, and inflammation hurts these connections. So, nootropics that relieve this inflammation may be helpful for people to improve their cognitive functioning and memory.

                Improving Sleep

                Research is starting to show that sleep may also be critical for memory. Studies show that memory may require an active forgetting process during REM sleep[6].

                While we sleep, we are actually clearing out less important memory pathways. This helps strengthen the memories that do matter, so sleep is a critical component in memory. Any nootropic that improves our sleep may also be helping to strengthen our memory and brain functioning.

                So, which four memory vitamins and brain supplements top the list?

                The Best Brain Supplements

                If you’re looking to boost your memory, try any one of these supplements.

                1. Vitamin E

                If we’re just talking about vitamins, I’d put my money on vitamin E to boost memory.

                Vitamin E is an antioxidant, which means it protects cells from free radicals. When there are too many free radicals in the body, they cause cellular damage. So, vitamin E helps slow the aging process (cellular damage), including the onset of Alzheimer’s-related dementia.

                Studies have shown that people with adequate levels of vitamin E performed better on cognitive and memory tests and significantly delayed Alzheimer’s-related dementia. To boost vitamin E’s effects even more, some studies have also shown that it performs better with adequate levels of vitamin C[7].

                2. Lion’s Mane

                Lion’s Mane mushroom has been around in Chinese medicine for thousands of years but may not be on your radar just yet. Some preliminary studies on rats have shown that it may improve memory and protect the brain.

                Advertising

                Lion’s Mane has anti-oxidizing effects in the body, fighting off those free radicals, but it may also stimulate Nerve Growth Factor. As Dr. Mary Sabo L.Ac DACM explains:

                “These proteins stimulate the production of new brain cells and support the health of existing ones. They also support myelin and brain plasticity.”[8]

                Myelin is the fatty substance around nerve cell axons. Axons are like the wires between cells, so when we’re talking about memory, protecting the axon coverings is like protecting the plastic covering of electrical wires. When the covering is compromised, the wire itself is, too.

                Like all the other nootropics, much more research needs to be done on Lion’s Mane, but the early studies seem encouraging. It may help stimulate neural growth, protect brain cells, and remove free radicals, which may help improve your memory.

                3. Omega-3 Fatty Acids

                A lot of research has been done on fish oil and how it affects overall brain health. Just like vitamin E, we should be getting the fatty acids in fish oil in our actual diet. But if you don’t, a supplement might be just what the doctor ordered (and again, please check with your doctor before taking any supplements).

                Fish oil contains omega-3 fatty acids. The 3 in omega-3 refers to the 3 different fatty acids in omega-3: EPA, DPA, and DHA.

                There still needs to be more studies to clarify which fatty acids have which effects on the brain, but preliminary studies show that omega-3, especially DHA, is the most important fatty acid for the memory of non-impaired adults[9].

                Omega 3s are found in cell membranes, and studies have shown that consuming them may help protect cell health in the brain by helping build cell membranes throughout the body[10].

                4. Rhodiola Rosacea

                There’s an herb called Rhodiola Rosacea that may also help mental and physical fatigue. Rhodiola Rosacea is an adaptogen, which means it helps regulate the adrenal glands. This helps you deal with stress better.

                Advertising

                According to Dr. Sabo:

                “One double-blind, placebo-controlled study on physicians working night shift showed it [Rhodiola Rosacea] was helpful in boosting cognitive cerebral functions when taken daily in supplement form.”

                So if you’re looking for a supplement to help with your cognitive endurance, Rhodiola Rosacea may be the thing for you.

                The Bottom Line

                So, what should you keep in mind when considering memory vitamins and brain supplements?

                There is still not enough research to definitively say which memory vitamins are best or which supplements will boost your brain the most. What most doctors agree on is that a healthy diet with natural, unprocessed foods, a physically active lifestyle, a good night’s rest, and strong social relationships are actually the best things we can do for our memories and our brains more generally.

                However, if you’re making those positive changes with your diet, exercise, sleep, and relationships, you may also still be considering supplements. Consult your doctor first because memory problems may be a sign of something much more serious. As Dr. Sabo explains:

                “Problems with memory and concentration can be symptoms of other conditions such as hypothyroid, anxiety, depression, or insomnia. It can also be an early sign of Alzheimer’s or dementia in the elderly. While some supplements can help with these symptoms, getting the right diagnosis and medical care from an MD and targeted support from a holistic practitioner can be the best path for ongoing care.”

                So seek an expert’s opinion and ask informed questions about nootropics, adaptogens, and antioxidants to land on your own decision for which memory vitamins and brain boosters are best for you.

                More Tips on Boosting Brain Power

                Featured photo credit: Ben Sweet via unsplash.com

                Reference

                Read Next