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2 Major Flaws in Your Diet That Cause Stress and Anxiety

2 Major Flaws in Your Diet That Cause Stress and Anxiety

How are you today?

‘Bit stressed out at the moment’

‘Not too bad, really tired though’

‘Feeling a bit spaced out today’

‘Not with it today’

‘Can’t seem it concentrate’

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‘I’m knackered’

Sound familiar? So often when I ask how someone is, I get these sort of responses. Often the main reason for this is the high level of stress hormones (adrenalin and cortisol) in our bodies. It’s a big problem because it’s stopping us from fully enjoying our lives.

What’s frustrating is your modern diet and eating patterns are probably one of the root causes for these high levels of stress hormones. It’s frustrating because it could be easily avoided.

I’m Going to let You into a Little Secret…

Before you think I’m having a go at you, I’m not at all, it’s not your fault. There’s a lot of confusing information out there and misleading marketing…

‘Carbohydrates are bad for you’ ‘But I have always been told they are our main energy source?’

‘Fats are good for you, eat more fat.’ ‘But wait, I was always told fats were bad?’

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‘You’re eating too much protein and dairy.’

Confusing right?

I’m going to let you into a secret. Come a little closer so you can hear me clearly…

It’s all a load of rubbish.

This is all misinformation that shouldn’t be taken at face value, and doesn’t take into account the individual. This is all created by money-hungry companies that don’t care about your health. They are just trying to confuse and scare you into buying a product!

Let’s shed some light on the situation…

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The Power 3

We all have what I call the ‘Power 3’ – hormones, neurotransmitters (chemical messengers in the brain) and the nervous system. The feelings and symptoms of stress and anxiety are created when one of these or all three are not functioning correctly.

But, the reason I call them the Power 3 is because when they are functioning correctly/optimally they also have the power to empty the body of these stress hormones to the correct level and create that feeling of serenity.

So, why I’m I talking about the Power 3?

Because your modern day diet has two major problems that is causing the Power 3 to not function correctly. Therefore creating those symptoms of stress and anxiety.

Have you ever wondered why you feel stressed and anxious out for no rational reason? It’s because something has triggered a negative response to your Power 3.

These two major problems are what I’m going to call ‘Negative Nutritional Triggers’ because they are triggering a negative response to your Power 3.

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The more these negative nutritional triggers creep into your diet, the more your body fills up with stress hormones, therefore inhibiting your Power 3. This can happen quickly or can be a slow build up over time. Either way, the outcome is the same. You get stressed out. You also leave yourself open to other mental health problems like depression and anxiety.

Negative Nutritional Trigger 1 – Modern diets create an energy imbalance throughout the day

This is mainly caused by ups and downs in sugar levels throughout the day. For example, breakfast is too imbalanced. Most people eat a breakfast that is imbalanced and overloaded with refined carbohydrates. This creates an up and down effect on your sugar levels. This increases stress hormones as the body tries to balance out its sugar levels,  therefore putting stress on the Power 3. I’m not for one moment saying carbs are bad, just that imbalanced meals are.

Solution: Eat a balance of fats, protein, carbohydrates and fibre in every meal.

Negative Nutritional Trigger 2- Modern diets create an imbalance of gut bacteria

Often our diet is filled with foods that trigger a negative response to our gut. This is because so many of the foods we eat these days are too high in processed ingredients that are completely unnatural to the body. This imbalances bacteria in the gut and disrupts how well the Power 3 function through something called the gut-brain axis.

Solution: Avoid something I call ‘Negative Trigger Foods’. To start with, just check the label on foods. The more processed the food is, the more it will increase stress.

Motivational Energy

If you are someone who suffers with stress and anxiety, I hope you found this article useful and have some Motivational Energy. “Motivational Energy” is how I describe that small burst of mental clarity you get when you realise what you have to do to get something you want – the light bulb is suddenly switched on. The problem is, Motivational Energy doesn’t last long before the light bulb goes out. So what’s important is what you do right now to put this motivation to good use.

Things like stress, anxiety and depression are on the rise and the problem is getting worse. I believe these ‘Negative Nutritional Triggers’ are a big reason why. They should not be ignored. If you’re feeling a bit stressed or anxious, put your motivational energy to good use, try out the solutions I listed to get yourself started.

Remember, if you are experiencing symptoms of stress or anxiety, always seek medical advice and talk to a doctor. These things are nothing to ashamed of. If you found this useful please like and share, as it might help someone else going through the same thing. We can beat things like stress and anxiety together.

More by this author

Ben Jones

Fitness Coordinator

We Feel Empty Because Our Bodies Aren’t Evolved to Cope With the Current Lifestyle How Not to Let Negative Thoughts Trump the Positive Vibes The 20-Minute Morning Routine That Relieves Anxiety The 10-Minute Daily “Lifestyle Trigger” That Relieves Anxiety and Depression 2 Major Flaws in Your Diet That Cause Stress and Anxiety

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Last Updated on November 12, 2020

13 Science-Backed Ways to Improve Your Memory

13 Science-Backed Ways to Improve Your Memory

Life is made up of memories, what you have seen, heard, and done. Every bit of information you take in is only useful if you can remember it at the right time. How can you improve memory and ensure information is there when you need it?

There are many scientific theories and observations on how memories work. These theories provide us with an understanding of how feelings, routine, context, and recollection affect our memories. Here are some tips backed by scientific insights for improving memory.

1. Method of Loci

Method of Loci is a popular mnemonic technique that helps you recollect a large amount of information.[1] It works by utilizing your spatial and navigational skills as you envision your memories as part of a geographical entity. This is the technique that the famous fictional detective Sherlock calls the Mind Palace.

memory techniques loci

    This method is extremely useful when you are preparing for a speech or an exam[2]. Here is how you can make use of it:

    • Visualize a space you are most familiar with. It could be your home, your favorite park, or your school.
    • Construct the rooms, shelves, furniture, and everything inside it in your mind.
    • Imagine yourself keeping the items you want to remember in each of the rooms or in/on/around specific objects.
    • Next time you want to remember something, walk through room by room to recall what you placed there.

    Repeating this exercise has proven to be a great way to improve memory and remember loads of information with ease.

    You can learn more about this method in this article: How to Build a Memory Palace to Remember More of Everything

    2. Acronyms

    Acronyms are proven to be very effective in memorizing a group of words. Research has shown that our brains are better at retrieving things when we associate meaning to them.[3] This is why recollecting a single meaningful word or phrase is easy compared to trying to remember a list of words.

    For instance, to memorize the directions on the compass, you can use the acronym NEWS (North, East, West, and South); or, when you want to remember the Great Lakes basin, you can make us of the acronym HOMES (Huron, Ontario, Michigan, Erie, Superior), etc.

    Make up your own acronyms to the list of things you want to remember. All you need to do is list the things that you want to memorize and arrange them in an order such that the first letter of each word spells a real word.

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    3. Rhyming

    There is a reason why rhymes are still a popular way to teach kids. Our brains are great at acoustic encoding, which means breaking down sound structures.[4] We can easily remember stuff when they sound similar.

    The peg method can help you out. You first need to memorize the list in the exact order given below:

    one = bun

    two = shoe

    three= tree

    four = door

    five = hive

    six = sticks

    seven = heaven

    eight = gate

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    nine = vine

    ten = hen

    After you have memorized this list, now connect the first word to bun, second word to shoe, and so on. This will help you in making a memorable connection.

    Another way is to construct rhymes on the information you want to remember. For instance, if you want to remember that Mr. Jones runs a real-estate business, you can remember him with a rhyme:Mr. Jones from Homes.

    Although this may seem a bit weird and funny, this method will help you to improve memory overall.

    4. Linking

    This is a useful technique to help you stay sharp in many everyday scenarios, like remembering shopping lists. This is a visualization and association technique where you associate meaning to visual imagery. However, it is important to ensure that the images stored in your mind are as vivid as possible.

    For instance, if you want to remember a set of items, just link them up in a story. Let’s say that you want to remember the South England countries: Avon, Cornwall, Devon, Dorset, Gloucestershire, Hampshire, Somerset, Surrey, and Wiltshire.

    You can link all these countries in the form of a story to improve memory. An AVON lady is looking for a house. She is sweating and thirsty due to high SUMMER (Somerset). Along the way, she came across a giant CORN (Cornwall), but it is about to WILT (Wiltshire), etc.

    5. Chunking

    Very few people bother to remember phone numbers by heart nowadays. But what if you lose your contacts and need a way to recollect those long numbers? This memory technique will be handy in those situations.

    Chunking is basically breaking down the information into smaller pieces that are easy to remember. Start with a small number, say 379372518. Break it to three chunks 378 372 518. Improve your skills every day by trying to remember more numbers this way.

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    6. Write It Down

    Writing stimulates your reticular activating system (RAS).[5] So whenever you are trying to learn something and improve memory, try writing it down. Review what you have written and test yourself.

    You can also hand draw memory maps to further develop your memorization power.

    7. Be Busy

    Repeat all your brain exercises regularly and keep testing yourself to get better. A recent study revealed that our brain needs to be busy to keep itself fit as well.[6]

    Test yourself repeatedly if you want to retain the correct information for the longest time.

    Take walks or indulge in some physical activities as well. Research shows that healthy people who exercise regularly have better memories than those who don’t.

    8. Give Yourself a Good Sleep

    Sleeping is very much necessary if you want to improve memory. A tired body that lacks sleep will not be able to recollect or retain information effectively. Rest well and make sure your body and mind are rejuvenated every day.

    Furthermore, studies show that a lack of sleep can increase risk factors for Alzheimer’s disease[7]. Do your body and mind a favor and get a good night’s sleep as often as possible.

    9. Eat Healthy

    Try to include more memory-boosting fruits and vegetables into a healthy diet to improve memory. A study conducted by Harvard medical school backs this as well. Scientists believe that the antioxidants and vitamins from vegetables and fruits help to reduce oxidative stress in the brain and help battle age-related memory issues.[8]

    Learn about the brain foods you should include in your diet: 12 Best Foods That Improve Memory and Brain Health

    10. Play Video Games and Brain Training Apps

    Now here is a fun way to improve memory. Playing video games may not seem the best way to study for an exam, but regular video game playing can actually improve certain memory-associated regions of the brain. Studies have shown that video games helps in total knowledge recall and can reduce dementia risk.[9]

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    Considering the benefits, maybe you can make brain training apps a regular pastime or something to do on your breaks.

    11. Think of the Ways in Which Things Relate to You

    According to a recent research, you can boost your memory considerably by contemplating why the information is important to you.[10] This signals your brain to convert the short-term memories into long-term ones, thus helping you remember effortlessly.

    12. Exercise Regularly

    You might not see this coming, but people who exercise daily, whether it be leisurely walking or long-distance running, have better memories when compared to their counterparts who do no physical activity.[11]

    If you’re really interested in learning how to improve memory, shoot for aerobic exercises to reduce cognitive decline and increase blood flow.

    13. Pay Attention to Essence

    Although practice makes perfect, this might not necessarily be true when it comes to boosting memory. Scientists have found that while repetitive practice could help you in remembering things, you might miss out on the bigger picture.[12]

    Do you remember that one presentation when you memorized everything by heart without giving much thought to it? What happened next? Someone interrupted in the middle, and you were not able to recall information after.

    Thus, rote repetition will not do any good. You need to complement repetition through a proper understanding of the finer details.

    The Bottom Line

    Sharpening your memory is not rocket science. All you need to do is follow the fun and simple ways mentioned above to improve memory, and eat right to boost your brain health!

    For more tips on boosting your memory, check out the following video:

    More on How to Improve Memory

    Featured photo credit: Thought Catalog via unsplash.com

    Reference

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