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7 Bad Habits That Are Ruining Our Ability To Succeed And How To Break Them

7 Bad Habits That Are Ruining Our Ability To Succeed And How To Break Them

One can say a lot of good things about the society we live in. Technology has made the world considerably smaller and has brought people together like never before. Business is no longer considered something we look for, but something we actively do and something people more easily and readily attain. Life is becoming faster and edgier. But, are we losing something in the process of all of the good things?

In my opinion, we are losing too many things to count.

The relentless pace we all live by and the constant struggle to reach new milestones, consume more information, and unlock new doors behind the elusive title of an “accomplished individual” is leaving us with some pretty bad habits.

To make matters worse, these habits impede on our professionalism, are bad for our health, and place conflict on our social modus operandi. They strike to our very core and undermine the foundations of everything we are trying to achieve, pushing our sense of accomplishment further and further away.

This vicious cycle needs to be broken. Here are some of the most poisonous habits of the modern man and woman and how to avoid them.

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1. Poor Nutrition

    Healthy nutrition has to be one of the most obvious victims of the modern lifestyle. On-the-go snacks are numbing our satisfaction signals and loosening our ties with the sense of genuine hunger. Fast food floods your body with unhealthy ingredients like trans fats. Skipping breakfast keeps your metabolism drowsy and deprives you of valuable energy.

    In order to avoid these unpleasant outcomes, kick off your day with an energetic breakfast and replace all the junk food you are eating throughout the day with some healthier alternatives. Also, do your best to eat only when your body is physically craving for food and not as a coping mechanism when you are feeling stressed, angry, or you simply don’t know what else to do.

    2. “I Want It All And I Want It Now”

      I’m a man with a one-track mind, so much to do in one lifetime…” The thing that the singer of this song didn’t quite understand is that any kind of success requires patience. Sure, patience requires time and time is something we all feel evades us, but there’s simply no other way around time and acquiring the things that you want. Patience is key.

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      Overly enthusiastic gym newbies end up with injuries. Businesses that bite off more than they can chew crash and burn. Such experiences make each new beginning much harder than it is supposed to be. What you have to do is to stop looking for instant success and find your way to the top one step at a time. Make small gains towards your goals and make them every day.

      3. Sloppiness

        Who knows? Maybe the laid-back attitude of the internet billionaires forever eclipsed the image of what success and wealth looks like. Be that as it may, neat, organized, and well-dressed people have always been taken more seriously and have earned more respect than the people who approach their work with a more lackadaisically. Dress for the job you want, not the one you have, remember?

        So, what should you do instead? Pay attention to your looks and the way you’re dressing. Don’t leave a mess in the office. Mold yourself into the person you’re trying to be by investing in your wardrobe. Maintain a workspace that represents your organization and capabilities of a great employee by having an office or cubicle that exudes the boss status you someday hope to have. In short, make looking good and being tidy a part of your daily routine.

        4. Sedentary Lifestyle

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          Netflix, Amazon, and Hulu alone pack more quality content than we’ll ever have time to check. And what about the countless hours we spend in front of our office desks or browsing the web? According to Tom Cove, CEO of the Sports and Fitness Industry Association, “the high rate of inactivity is fundamentally alarming.” It looks like binge-watching is rapidly becoming the new smoking.

          Fortunately, the solution to this problem is not that hard to figure out – start exercising. Various HIIT routines and 7-minute workouts provide more than satisfying results for the time invested. If you are more ambitious, you can sign up for yoga lessons or join a local gym. Make the 2/30 rule (30 minutes of exercise for every 2 hours of TV) the core of your daily routine.

          5. Cigarettes, Painkillers, and Alcohol

            Modern lifestyle is more than stressful, so it’s okay to look for a way to relieve that stress. Now, as far as human pleasures go, everything comes with a certain price. What makes cigarettes, alcohol, painkillers, sedatives, and other common substances we use to fight stress undesirable, is that their price is often too steep for us to pay.

            Physical activity, on the other hand, promotes the production of neurohormones, like norepinephrine, which reverse the damage inflicted to your brain by stressful events. As a result, exercising elevates your mood, improves cognitive functions, and allows easier absorption of information. Alternatively, you can cope with stress by learning the art of meditation. Unlike relying on substances and unhealthy habits, both of these methods will reward you with a number of long-term benefits.

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            6. Excessive Buying

              Shopping has always been a proven method for putting a smile back on your face and there’s really nothing wrong with indulging yourself from time to time. The problem, however, arises when indulging becomes a habit and the things that are your priorities begin to suffer as a result.

              Unfortunately, this habit can be reversed only through restraint, objectivity, and a lot of self-criticism. You can decrease your urge to spend by weening yourself off of excessive spending habits versus quitting cold turkey. Put yourself on a rewards system where tackling a priority is rewarded with buying a nice item or two for yourself every couple of weeks – as long as it doesn’t break bank. Basic budgeting and personal financing skills won’t hurt you either.

              7. Winning Mentality

                The world we live in is a world of climbers and the people who succeed have to have “winning” carved into their brains. What we often fail to understand is that climbing doesn’t have to mean pushing the others below or beneath you in order to get to the top. While such behavior can be tolerated in the business environment, practicing it in your social life can have devastating results.

                Personal relationships have no room for winners and losers. Trying to put down everyone around you to look good can only earn you a bad reputation and cause you to lose important relationships. People are much more appreciative of individuals who make them feel good, offer help, and elevate themselves by elevating others. So keep your “shark attitude” for the corporate situations.

                Everyone has innate desires to feel successful and accomplished. What makes the people with those qualities the way they are is the fact that they don’t put too much effort into habits that bring them down. So let’s follow suit in our efforts in creating a successful life and make the foundation for something better. It’s as easy as changing few bad habits.

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                Dejan Kvrgic

                Blogger, Writer

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                Last Updated on February 21, 2019

                Top 9 Foods for Incredible Brian Health And Brain Power

                Top 9 Foods for Incredible Brian Health And Brain Power

                Your brain is the most intricate and powerful organ in your entire body. It’s essentially a super-computer with brain power like a Ferrari.

                If you have a Ferrari, would you put cheap gasoline in it? Of course not. You want to put in high-octane performance fuel to get the most out of your investment.

                When it comes to the brain, many people are looking for the top foods that will supercharge the brainpower to help focus better, think more clearly and have better brain health.

                In this article, we’ll look at the top 9 brain foods that will help create supercharge your brain with energy and health:

                1. Salmon

                Salmon has long been held as a healthy brain food, but what makes this fish so valuable for your brain health?

                It’s important to understand that your brain is primarily made up of fat. Roughly 60% of your brain is fat. One of the most important fats that the brain uses as a building block for healthy brain cells is omega-3’s.

                Omega-3’s are essential for building a healthy brain but one of the most important omega-3’s for your brain is DHA. DHA (docosahexaenoic acid) forms nearly two-thirds of the omega-3’s found in your brain.[1]

                Omega-3’s and DHA in particular help form the protective coating around our neurons. The better quality this coating is, the more efficient and effective our brain cells can work, allowing our brain power to work at full capacity.

                Studies have shown that being deficient in DHA can affect normal brain development in children, which is why so many infant formulas and children’s supplements are beginning to include DHA.

                Being deficient in DHA as an adult can cause focus and attention problems, mood swings, irritability, fatigue and poor sleep.

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                2. Blueberries

                Blueberries top the list as one of the most beneficial fruits to maximize your brain health and performance.

                Blueberries have some of the highest content of antioxidants, particularly anthocyanins, than any other fruit, which helps protect the brain from stress and promote healthy brain aging.

                Blueberries antioxidant content also help reduce inflammation, which allows the brain to maintain healthy energy levels.

                Blueberries have begun to receive attention for their connection to brain performance.[2] Studies have demonstrated that eating blueberries on a regular basis can not only improve brain health but also brain performance as well including working memory.[3]

                Blueberries not only taste great but are low in calories, high in Vitamin C, Vitamin K and Manganese.

                3. Turmeric

                Turmeric is a very impressive spice that has well-researched and proven to have tremendous benefits for your brain. Turmeric’s main compound that benefits the brain is called curcumin, which is responsible for turmerics bright yellow appearance.

                Curcumin has been shown to have anti-inflammatory, antioxidant, antiviral, antibacterial, antifungal, and anti-cancer properties.[4]

                Curcumin increases the production and availability of two important neurotransmitters serotonin and dopamine, two important neurotransmitters involved with happiness, motivation, pleasure, and reward.

                Curcumin has been well documented to have powerful anti-depressive effects. In one study, it was found to be as effective for depression as popular medications such as SSRI’s like Prozac.[5]

                Curcumin has also been shown to:

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                • Increase blood flow to the brain.[6]
                • Increase BDNF production, a powerful stimulator of neuroplasticity.[7]
                • Increase DHA availability and synthesis in the brain.[8]
                • Increase antioxidant levels in the brain to prevent brain aging and inflammation.[9]

                4. Coffee

                Coffee is the wonderful elixir of energy that many people cherish every single morning. The biggest reason people drink coffee is to get a dose of caffeine.

                Caffeine is a natural neurological stimulant that not only gives you energy but also prevents adenosine, a neurotransmitter involved with feeling tired, from binding in the brain.

                Many people are surprised to find that coffee actually contains a large quantity of antioxidants called polyphenols, which are important for reducing inflammation in the brain and keep your brain energized. The antioxidants in coffee also provide a neuroprotective effect, protecting the brain from stress and damage. [R]

                Coffee can also:

                • Improve alertness and concentration.[10]
                • Help with neurodegenerative disorders like Parkinson’s disease.[11]
                • Reduce your risk of depression.[12]
                • Improve your memory.
                • Provide short-term boost in athletic performance.[13]

                5. Broccoli

                What was your least favorite food as a kid growing up?

                Most likely, broccoli was your answer.

                Broccoli may not have been your top choice, but it might be the top choice for your brain.

                Broccoli contains a compound called sulforaphane. Sulforaphane has been shown to promote the proliferation and survival of brain cells by reducing inflammation and boosting production of BDNF. It has also been shown to boost neurogenesis, the production of new brain cells.[14]

                Broccoli is also loaded with important nutrients Vitamin K and Folate. Vitamin K plays a vital role in protecting brain cells.[15] Folate plays a crucial role in detoxification and reducing inflammation in the brain.

                6. Bone broth

                Bone broth wasn’t just created to combine with soups, you can actually drink bone broth by itself.

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                Drinking bone broth has become one of the biggest trends in the health and wellness industry and for good reason. Bone broth isn’t actually a new thing. Bone broth has been used for centuries as a healing tonic to promote health and longevity.

                Much of the nutritional benefits and value of bone broth comes from its substantial vitamin and mineral content. Primarily calcium, phosphorus, magnesium, and potassium.

                Your gut is called your second brain for a reason. Research continually shows that there is a direct and indirect connection between your gut and your brain. Your gut also houses and stores many important brain compounds involved with optimal brain performance. Therefore the health of your gut is vitally important for your brain health and performance.

                Bone broth has become a go-to tool for helping heal the gut and provide the gut with the vital nutrient and resources it needs to heal and perform optimally.

                With the vast amounts of nutrients that bone broth contains, it makes the list as a go-to food for your brain health.

                Look for high quality, organic bone broth for the best results.

                7. Walnuts

                Walnuts are one of the top choices of nuts for brain health. Walnuts also look similar to a brain.

                Amongst the wide variety of nuts available, walnuts contain the highest amounts of the important omega-3 DHA. DHA, as seen above, is a critical building block for a healthy brain.

                Walnuts also contain high amounts of antioxidants, folate, magnesium, potassium, and phosphorus, which help to lower inflammation.

                Melatonin in walnuts is an important nutrient for regulating your sleep. Having low amounts of melatonin can make it challenging to get good quality sleep and getting poor quality sleep can dramatically impair brain health and performance.

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                8. Eggs

                For years, eggs were put on the nutritional naughty list; but now, eggs are finally getting the credit they deserve. Eggs can provide a tremendous boost to your brain health and longevity.

                Eggs, particularly the yolks, contain a compound called choline. Choline is essential for building the neurotransmitter acetylcholine. Acetylcholine plays an important role in mood, memory, and intelligence.

                Egg yolks contain some of the highest quantities of choline. This is very important because low levels of choline can lead to low levels of acetylcholine, which in turn can cause increased inflammation, brain fog, difficulty concentrating and fatigue.

                9. Dark chocolate

                You’re about to love chocolate even more because chocolate, particularly dark chocolate, is great for your brain.

                Chocolate boosts levels of endorphins, your brains “feel good” chemicals. This is why you feel so good eating chocolate.[16]

                Chocolate also increases blood flow to the brain which can help improve memory, attention, focus, and reaction time.[17]

                Dark chocolate contains high levels of magnesium, which has been coined “natures valium” for its ability to calm and relax the brain.

                Lastly, dark chocolate has one of the highest antioxidant profiles out of any other food, including popular superfoods like acai berries, blueberries, or pomegranates.[18]

                Conclusion

                Your brain is a high performing organ and it uses quite a lot of energy, roughly 20% of the bodies energy demands.

                In order to maintain a healthy brain, you need the right fuel to ensure that your brain has all the nutrients it needs to perform as well as adapt to the stress of life.

                If you want to keep your brain performing well for a lifetime, then you want to make sure you are including as many of these brain health foods as possible.

                More Resources About Boosting Brain Power

                Featured photo credit: Unsplash via unsplash.com

                Reference

                [1] US National Library of Medicine National Institutes of Health: DHA Effects in Brain Development and Function
                [2] Canadian Science Publishing: Enhanced task-related brain activation and resting perfusion in healthy older adults after chronic blueberry supplementation
                [3] US National Library of Medicine National Institutes of Health: Cognitive effects following acute wild blueberry supplementation in 7- to 10-year-old children.
                [4] US National Library of Medicine National Institutes of Health: Curcumin: the Indian solid gold.
                [5] Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition.: Turmeric, the Golden Spice
                [6] US National Library of Medicine National Institutes of Health: Effect of combined treatment with curcumin and candesartan on ischemic brain damage in mice.
                [7] Science Direct: Curcumin reverses the effects of chronic stress on behavior, the HPA axis, BDNF expression and phosphorylation of CREB
                [8] US National Library of Medicine National Institutes of Health: Curcumin boosts DHA in the brain: Implications for the prevention of anxiety disorders.
                [9] PLOS: A Chemical Analog of Curcumin as an Improved Inhibitor of Amyloid Abeta Oligomerization
                [10] US National Library of Medicine National Institutes of Health: Effects of Caffeine on Cognitive Performance, Mood, and Alertness in Sleep-Deprived Humans
                [11] American Academy of Neurology: A Cup of Joe May Help Some Parkinson’s Disease Symptoms
                [12] American Academy of Neurology: AAN 65th Annual Meeting Abstract
                [13] US National Library of Medicine National Institutes of Health: Effects of caffeine on the metabolic and catecholamine responses to exercise in 5 and 28 degrees C.
                [14] US National Library of Medicine National Institutes of Health: Hyperammonemia induces glial activation, neuroinflammation and alters neurotransmitter receptors in hippocampus, impairing spatial learning: reversal by sulforaphane
                [15] Oxford Academic: Vitamin K and the Nervous System: An Overview of its Actions
                [16] Diana L. Walcutt, Ph.D: Chocolate and Mood Disorders
                [17] Health Magazine: Chocolate can do good things for your heart, skin and brain
                [18] Chemistry Central Journal: Cacao seeds are a “Super Fruit”: A comparative analysis of various fruit powders and products

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