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20 Things You Should Do Around The World In Your 20s

20 Things You Should Do Around The World In Your 20s

While there’s no specific age to get up and travel, there is something unique about taking off and experiencing the world in your twenties. Go while you’re youthful, single and without a lot of obligation.

There are such a variety of epic gatherings, celebrations and culture far and wide, so stretch your wings and get out there!

In no specific order, here are 20 things to experience worldwide in your 20s!

1. Yacht Week

Get your friends together, pick a goal (Virgin Islands, Thailand, Croatia, Greece or Italy), pick a yacht and prepare for The Yacht Week– a seven-day sailing holiday. Every day you sail to another destination and every night you party under the stars with kindred Yacht Weekers from around the globe.

2. San Fermín Festival—Pamplona, Spain

Touch base in Pamplona for the San Fermin Opening Ceremony where you will spend the morning being drinking sangria and the evening meandering the lanes filled with music and dancing.

The next morning, prepare for the renowned ‘Running of the Bulls.’ You can either take part in the run or be an observer. In any case, it’s an ordeal you’ll always remember!

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3. Inca Trail to Machu Picchu, Peru

Set off on one of the most amazing trails on the planet. The Inca Trail is ever-changing, bringing you over towering mountains and through the forest, just to ending up at Machu Picchu. The hike is trying at times yet is very rewarding. Take as much time as necessary and appreciate this physical, visual and otherworldly voyage.

4. Travel to Watch the World Cup

Despite whether you’re a diehard soccer fan or not, watching the World Cup live is an unquestionable requirement! Other than the crowds and the excited energy in the stadium, the World Cup is the biggest tournament, bringing from around the world together. Bring your jersey, paint your face and prepare to cheer.

5. Oktoberfest—Munich, Germany

Who doesn’t love  a good German beer? Oktoberfest is an awesome way to celebrate the end of the summer season by partying in one of the fourteen beer tents, each representing one of Germany’s finest brews.

Before you know it, you’ll be on top of table singing with your new pals from around the world.

6. Burning Man—Black Rock Desert, Nevada

Encounter a week unlike you’ve ever experienced  in Nevada’s Black Rock Desert at Burning Man. A a huge number of people meet up each year to construct Black Rock City—a city that is built out of respect for craftsmanship, self-expression and independence.

7. Mardi Gras—New Orleans, Louisiana

Make a beeline to New Orleans to observe Fat Tuesday and the days paving the way to Mardi Gras. Take a sip of Sazerac (a local New Orleans alcoholic beverage); walk around Bourbon Street; and make sure to catch the parades!

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8. Take a Solo Trip

Taking a solo trip makes you have to figure out how to make your own choices on your own and learn how to get yourself from place to place. This type of independence is bound to increase your self-esteem.

Also, to be honest, you’re never truly alone. There’s always potential friends to make—in your hostel, at tourist sites, etc. Give yourself the gift of autonomy, a chance to encounter new cultures and an ideal opportunity to find out more about yourself.

9. Carnival—Rio de Janeiro, Brazil

Carnival is regularly viewed as one of the greatest celebrations on the planet and is the benchmark in which every other carnival around the globe looks at. The festival is rich in Brazilian culture, craftsmanship, music and festivity.

10. Motorbike Through Vietnam

Begin in Saigon. Take a boat ride and explore the Mekong Delta. Then jump on a motorbike to explore the rest of Vietnam. Remain overnight with local people in their towns as you go up (or down) this beautiful nation.

You can go solo or go with friends. Make this outing as short or as long as you want to make it!

11. California Coast (Highway 1) Road Trip

Begin in Southern California and drive one of the most scenic routes on Highway1. This drive takes you through the mountains, woodlands and the sea.

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12. Cycle The Death Road in La Paz, Bolivia

This is not for the feeble of heart. Jump on a bicycle and set out on a cycling ride on one of the world’s most dangerous roads. While the road comprises of steep, tight streets, it does take you through waterfalls and stunning scenery. It’s like nothing else!

13. Full Moon Party—Thailand

This party is based off of the lunar calendar. Every time there is a full moon,  a Full Moon Party assembles in Koh Phangan, Thailand. 10,000-30,000 people gather. Be prepared to paint your body in shiny paints, watch jugglers and fire-breathers, and hit the dance floor. It’s very touristy, however, insane and enjoyable to experience when in your 20s!

14. Holi Festival—India

The Holi Festival, or the Festival of Colours, is an old Hindu religious celebration that commends love and sharing. This festival is known for dancing, playing music and tossing powdered paint at each other. Don’t wear anything you’re not willing to get paint on!

15. Party in Las Vegas, Nevada

Sin City. Las Vegas is the city where you can discover everything without exception and it has a bit of something for everybody.

Sip mixed drinks at one of the pools or take off for some shopping during the day.

In the nighttimes, experience nightlife that is unparalleled to anything else quite like it.

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Also, obviously, practice your poker face at one of the numerous casinos.

16. Bay to Breakers—San Francisco, California

This 7.5 mile race happens on the third Sunday in May. Runners begin in the northeast side of  San Francisco and advances to Ocean Beach. A good time for both  runner and observer; plan to see individuals wearing anything between strange ensembles and (and maybe even some birthday suits!).

17. Explore Southeast Asia

Southeast Asia is one of the most populated travel circuits on the planet for 20-somethings. Take a month or two and go river tubing in Laos, hit the shorelines in Thailand, and visit Angkor Wat in Cambodia. Local people are friendly and the food is beyond-amazing.

18. Surf Safari—Nicoya Peninsula, Costa Rica

Go down to the Nicoya Peninsula in Costa Rica, hitting up a portion of the best surf spots like Nosara and Playa Avellanas. Try not to stress in case you’re not an extraordinary surfer. There are a wealth of surf schools that will teach you. If surfing isn’t for you, there’s also a  lot of yoga retreats and excellent shorelines.

19. Take a Budget Backpacking Trip in Europe

Hiking through Europe is the stereotypical “transitioning” for most youthful explorers. With little preparation, modest flights and heaps of hostels, it has turned out to be easier and cheaper to move from region to region around Europe, while encountering different cultures, languages and food.

20 Tomorrowland—Boom, Belgium

Jump on over to Belgium to encounter one of the biggest electronic music festivals on the planet: Tomorrowland. Top DJs and loads of people from everywhere throughout the world assemble here for some of the best electronic music and live performances you’ll get all year. Even though the festival take place in Boom, make sure to spend a couple of additional days investigating other parts of Belgium. Don’t forget to check out the beer, chocolate and frites—some of Belgium’s bests!

Featured photo credit: Clue Bunch via cluebunch.com

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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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