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Day 9: Boost Your Focus And Memory With These 8 Super Foods

Day 9: Boost Your Focus And Memory With These 8 Super Foods

So, have you realized how stress can harm your brain and taken actions to control your stress level? Please do so, it really is for the best of you!

I’m here to accompany you through this challenging journey!

Let’s look at what you SHOULD eat this time.

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What you eat affects how well your brain functions

You may be clueless about what serotonin is. It is an important chemical controlling your sleep, appetite and mood. 95% of serotonin is produced in your gastrointestinal tract, which is linked to the countless nerve cells and neurons in your body. So here, you can see that what you eat doesn’t only affect your digestive health, but also your brain power.

To put it another way, the relationship between brain and food is like that between engine and fuel. Your brain is actually like an engine that keeps running 24/7, taking care of your thoughts, movements and senses. To sustain its operation in the long term, instead of the low-premium fuels like processed and refined foods that can possibly cause inflammation and damage your cognitive functions, you need the fuel with nutrients good for your brain.

Great brain foods

1. Avocado

Some people avoid avocados due to their high fat content, but they are great for the brain. Avocados are filled with both folate and vitamin K, which help to improve cognitive function and prevent blood clots in the brain.

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2. Coconut oil

Coconut oil is known for its numerous benefits, including helping to boost brain power. This is because coconut oil can enhance the ability of neurons in the brain while slowing the production of free radicals that can damage the brain. They also contain saturated fat and antioxidants, which is an essential nutrient for brain function.[1]

4. Blueberries

Blueberries are known as a super food, so it may come as no surprise that they can benefit your brain. Blueberries are one of the most antioxidant-rich foods, containing vitamin K, vitamin C, fiber and gallic acid, which protects the brain from degeneration and stress, helping to improve memory[2].

5. Dark Chocolate

Dark chocolate is good for the body and brain in small quantities. This is because it is filled with flavonols which have anti-inflammatory and antioxidant properties. Dark chocolate can also lower blood pressure and improve the flow of blood to the brain.

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However it is import to make sure that you buy dark chocolate; both milk and white chocolate are highly processed and they won’t benefit your brain. Look out for chocolate that is at least 70% if you want to boost brain power!

6. Leafy Greens

Leafy greens such as spinach, kale, romaine lettuce and Swiss chard are great for your brain; recent research has found that they can even help to reduce the chances of dementia.

The research looked at the eating habits and mental abilities of nearly 1,000 adults over a period of five years. The researchers found that adults who ate leafy green vegetables at least once a day experienced slower mental deterioration that the adults who ate no vegetables[3]. This was still true even when the researchers factored in age and family history of dementia.

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7. Wild salmon

Wild salmon is a great source of omega-3 oil DHA, which helps to boost brain power. DHA is an important oil that helps to maintain the health of your brain cells – it even helps to increase the growth of brain cells. This can help to reduce the risk of Alzheimer’s disease[4].

9. Extra Virgin Olive Oil

Extra virgin oil can help to boost brain power as it contains antioxidants known as polyphenols. Polyphenols can help to improve both learning and memory, and they can even reverse the effects of age and disease. Extra virgin olive oil also fights against the proteins that induce Alzheimer’s.

10. Turmeric

Turmeric can help to reduce inflammation in the brain, and recent studies have even suggested that it can be used to treat Alzheimer’s [5]. Turmeric has been used for thousands of years in the fight against brain degeneration; researchers have found Vedic texts that date back over 3,000 reporting that turmeric can boost brain power!

Recommended recipe

Reference

More by this author

Ricky Tang

Editor. Movie Lover. Amateur Singer.

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Last Updated on February 19, 2020

How to Memorize a Speech the Smart Way

How to Memorize a Speech the Smart Way

Did you know that 75% of the population suffers from glossophobia? That scary sounding word is one of the most common phobia’s in the world, fear of public speaking.

I’ll bet even as you are reading this, you are getting nervous thinking about giving a speech.

I have got good news for you. In this article, I will share with you a step by step method on how to memorize a speech the smart way. Once you have this method down, your confidence in yourself to deliver a successful speech will increase substantially. Read on to feel well prepared the next time you have to memorize and deliver a speech.

Common Mistakes of Memorizing a Speech

Before we get to the actual process of how to memorize a speech the smart way, let’s look at the two most common mistakes many of us tend to make while preparing for a speech.

Complete Memorization

In an attempt to ensure they remember every detail, many people aim to completely memorize their speech. They practice it over and over until they have every single word burned into their brain.

In many ways, this is understandable because most of us are naturally frightened of having to give a speech. When the time comes, we want to be completely and totally prepared and not make any mistakes.

While this makes a lot of sense, it also comes with its own negative side. The downside to having your speech memorized word for word is that you sound like a robot when delivering the speech. You become so focused on remembering every single part that you lose the ability to inflect your speech to varying degrees, and free form the talk a bit when the situation warrants.

Lack of Preparation

The other side of the coin to complete memorization is people who don’t prepare enough. Because they don’t want to come off sounding like a robot, they decide they will mostly “wing it”.

Sometimes they will write a few main points down on a piece of paper to remind themselves. They figure once they get going, the details will somehow fill themselves in under the big talking points while they are doing the talking.

The problem is that unless this is a topic you know inside and out and have spoken on it many times, you’ll wind up missing key points. It’s almost a given that as soon as you are done with your speech, you’ll remember many things you should have brought up while talking.

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There’s a good balance to be had between over and under preparing. Let’s now look at how to memorize a speech the smart way.

How to Memorize a Speech (Step-by-Step Guide)

1. Write Out Your Speech

The first step in the process is to simply write out your speech.

Many people like to write out the entire speech. Other people are more inclined to write their speech outline style. Whichever way your brain works best is the way you should write your speech.

Personally, I like to break things down into the primary points I want to make, and then back up each major point with several details. Because my mind works this way, I tend to write out speeches, and articles for that matter, by doing an outline.

Once I have the outline completed, I will then fill in several bullet points to back up each big topic.

For instance, if I was going to give a speech on how to get in better shape my outline would look something like this:

Benefits of being in shape

  • Point #1
  • Point #2
  • Point #3

Exercise

  • Point #1
  • Point #2
  • Point #3

Diet

  • Point #1
  • Point #2
  • Point #3

Rest and hydration

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  • Point #1
  • Point #2
  • Point #3

ConclusionNo need for points here, just a few sentences wrapping things up.

As you might imagine, this step typically is the hardest because it’s not only the first step but it also involves the initial creation of the speech.

2. Rehearse Your Speech

Now that you’ve written your speech, or outline, it’s time to start saying it out loud. It’s completely fine to simply read what you’ve written line by line at this point. What you are working on doing is getting the outline and getting a feel for the speech.

If you’ve written the entire speech out, you’ll be editing it while you are rehearsing it. Many times as we say things out loud, we realize that what we wrote needs to be changed and altered. This is how we work towards having a well rounded and smooth speech. Feel free to change things as needed while you are rehearsing your speech.

If you are like me and you’ve written the outline, this is where some of the supporting bullet points will begin to come out. Normally, I will have written several bullet points under each main topic. But as I say it out loud, I will begin to fill in more and more details. I might scratch certain bullet points and add others. I might think of something new at this stage while I am listening to myself and want to add it.

The key to remember here is that you laying the foundation for your awesome speech. At this point, it’s a work in progress, you are getting the key pieces in place.

3. Memorize the Bigger Parts

As you are rehearsing your speech, you want to focus on memorizing the bigger parts, or the main points.

Going back to my example of how to get in better shape, I’d want to ensure I have memorized my primary points. These include the benefits of being in shape, exercise, diet, rest and hydration, and the conclusion. These are the main points I want to make and I will then fill in further details. I’ve got to ensure I know these very well first and foremost.

By practicing your major points, you are building the framework for your speech. After you have this solid outline in place, you’ll continue by adding in the details to round things out.

4. Fill In the Details

Now that you have the big chunks memorized, it’s time to work on memorizing the details. These detail points will provide support and context for your major points. You can work on this all at once or break it down to the details that support each major point.

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For example, the details I might have under the “exercise” big point might include such things as cardio, weights, how many times a week to exercise, how long to actually exercise, and several examples of actual exercises. In this example, I have 5 detail points to memorize to support my major point of “exercise”.

It’s a good idea to test yourself regularly as you are rehearsing your speech. Ask yourself:

What are the 5 detail points I want to talk about that support my 3rd main point?

You need to be able to fire those off quickly. Until you can do this, you won’t be able to associate each of the details with the main point.

You have to be able to have them grouped together in your mind so that it comes out naturally in your speech. So that when you think of main point #2, you automatically think of the 4 supporting details associated with it.

Keep working at this stage until you can run through your speech completely several times and remember all of your big points and the supporting details.

Once you can do that with relative ease, it will be time for the final step, working on your delivery.

5. Work on Your Delivery

You’ve got the bulk of the work done now. You’ve written your speech and rehearsed enough times to have not only your main points memorized but also your supporting details. In short, you should have your speech almost done.

There’s one more step in how to memorize a speech the smart way. The final component is to work on how you deliver your speech.

For the most part, you can go give your speech now. After all, you have it memorized. If you want to ensure you do it right, you’ll want to hone how you are delivering your speech.

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You work on your delivery by rehearsing and running through it a number of times and making tweaks along the way. These tweaks or changes may be are’s where you’d want to pause for effect.

If you’ve found you have used one word 5 times in one paragraph, you might want to swap it out for a similar word a few times to keep it fresh.

Sometimes while working on this part, I’ve thought of a great story that’s happened to me that I can incorporate to make my point even better.

When you work on your delivery, you are basically giving your speech a personality as well.

The Bottom Line

And there you have it, a step by step approach on how to memorize a speech the smart way.

The next time you are asked to give a speech don’t let glossophobia rear its familiar head. Instead, remember this easy to use guide to help craft a powerful speech.

Using the method shown here will help you deliver your next speech with increased confidence.

More Tips about Public Speaking

Featured photo credit: Anna Sullivan via unsplash.com

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