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6 Decisions a Highly Sensitive Person MUST make (Part 3/3)

6 Decisions a Highly Sensitive Person MUST make (Part 3/3)

The greatest work of the Highly Sensitive Person (HSP) will be to fall back in love with his sensitivity. Or, to start the love in the first place if that is indeed the case.

This is assuming you are one of the many HSPs who are quite pissed off at the world for truly misunderstanding what it means to be sensitive. No, we’re not cry babies when people raise their voice at us. What we are is sensitive to the subtleties of this world. The things that 85% of the people miss, we don’t. It makes us more reflective and certainly more inward focused.

Another truth could be that we ourselves haven’t fully understood our own trait, so a part of us questions if we are to blame. Bottomline: We are highly aware, which can make us more creative. But we are also quick to getting highly stimulated, a frequently occurring state that often blocks out that creativity.

In parts 1 and 2, we explored the inward world of HSP. This article will elaborate on those ideas. Can we chart a plan that leads us to be at peace with ourselves? How should we get comfortable with who we are and eventually lead a life more in alignment with that?

We can. It starts with 6 Decisions.

1. Call it over stimulation, not fear

Are you always afraid and anxious? No. You’re sensitive and over-stimulated. It feels the same, but it’s not the same. And this is an essential reframe. If you label over-stimulation as fear, it will surely become fear. You know why? Because the mind is foolish. It can always conjure up something to be afraid of. And, once a state is labeled as fear, we rush into flight or fight and start scrambling for survival.

This takes us very far from what’s really true. We’re not fighting threats or dangers. All that’s happening is that we’re a little over-stimulated and in need of downtime to bring ourselves back to comfort. The best way to start is by actually removing the word “fear” from the picture. Don’t get me wrong. Fear is not a bad emotion, and in fact is a necessary one to keep our survival safe and intact. But over-stimulation is an overload on the nervous system asking us to slow down for a little bit. There’s nothing to be afraid of here.

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2. Don’t try to “overcome” over stimulation. You’ll just add more to it

If you try to overcome your trait, how do you think that’s going to go? You’re asking yourself to stop being you. Not only is that not going to happen, but it’s also giving you a very distasteful message about yourself.

Telling yourself not to get over-stimulated is a losing battle. It’s like asking yourself to not see a red car when you see a red car. It’ll never work, and you’ll just add more to your over-aroused state. Your trait, your high awareness, your sensitivity to nuance, your depth of processing are all innate. There are ways to get your life on board with your plans, but that cannot happen if you insist your inherent and intrinsic makeup has to change.

3. Let go of your need to be like the non-HSP.

It may seem unfair that we come with a trait that makes us so sensitive to the environment, when maybe instead we want to be happily ignorant of it. Like Sandy, the non-HSP, who escaped from noticing everything at the party except the missing piece of cake!

We have to try to remember that we also gain advantages because of the trait. If you’ll allow yourself, appreciate that HSPs actually have a big advantage with their inherent, intrinsically-handed-down, don’t-have-to-work-for-it, higher awareness of subtleties.

The higher awareness provides HSPs with greater opportunities to be more creative, perceptive, empathic and thoughtful. When you notice things that most others miss, that’s an opportunity to do something novel. It is no surprise then that many of the world’s most creative artists are highly sensitive people.

“HSPs are all creative by definition because we process things so thoroughly and notice so many subtleties and emotional meanings that we can easily put two unusual things together.” – Dr Elaine Aron, who discovered the HSP trait.”

Yes, it’s true. We feel things more intensely than others including difficult emotions like anger, fear, and pain. But, like Dr Andrea Wachter says “…you get to feel the sweet things in life very deeply too. While you may have to use more tools to weather the storms of life, when the storms subside and there are calm moments, you get to feel those more fully.”

4. Find ways to bring yourself back to your optimal range of stimulation

This is really what we are asking for.

Take a short walk. Leave the room. Mentally check out. Watch TV. Read a good book. Sleep. Meditate.

You need some mental space and it is critical you get it. How? This is a very individual matter, and the good news is that as an HSP, you will know best what activity helps achieve this.

For me, it’s going silent and politely asking people around me to excuse me. It is not always meditation although sometimes it is. Often, someone comes along who doesn’t understand. Sometimes, I offer him an invitation to read about HSPs, and other times if he doesn’t get it, I also offer him an invitation to go to hell (I don’t say it like that, but I sure as hell mean it like that).

The point I’m trying to make is that we should stop apologizing for our need to check out for a while. Look at it as nonnegotiable for yourself. We are taking in 80% more than others do. Your friends and family should understand exactly why you need private time to reboot.

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5. Introversion helps.

70% of HSPs are introverts. They get their energy from being inwardly oriented. The sooner you graciously accept that you prefer looking inward to recharge, the happier you’ll be.

But too many HSPs have kept their introversion a deep, dark, hidden secret. Society has given them the message that their desire to take time off for downtime and go off into their own private space makes them weird. And in the end, they’ve bought into it.

The majority suspects that we need to do this because we are “afraid of” or “shy of” people, and they show little hesitation in making this known to us. “Why are you so anti-social? Why would you want to leave the party already?”

If you don’t understand your trait holistically, you will forever be left feeling like there’s some flaw in you. It’s the reason why some HSPs are in ill-suited relationships, marriages, friendships, and professions primarily because they try to portray themselves as the opposite of who they are. As Extroverts.

Ironic and tragic at the same time, this has made HSPs more miserable than peaceful. And why wouldn’t it? You haven’t been able to wrap your head around why exactly you have been labeled as “flawed”, “shy”, “timid” when deep down inside you truly feel you are not.

There comes a time when you’ve had enough pretending. If you’re an introvert, accept it, own it. Choose your own ways of navigating your path. In the process, you will find your peace. If society gets in the way, train yourself how to say “Screw it. I’m doing it anyway. From now on, I’m being me.”

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Decision 6. Forgive your past by reframing it.

If while growing up your sensitivity was received by people, particularly by close family and friends, as a problem that needed fixing, then you are rightfully angry. We’re angry at them for asking us to change who we intrinsically are, and we’re also angry at us for believing their flawed verdicts about our value. And now, after we’ve understood our trait, we are angry at how much of our life got wasted in this whole, painful ordeal.

This anger can be toxic and can keep our healing from starting. This is where forgiveness can help us. Forgive the people who did not understand sensitivity as a trait. Isn’t it true that if we HSPs are just now understanding it, how could anyone else have known any better? Forgiveness doesn’t mean I like what happened, forgiveness means I no longer take it so personally. When we do this, the act of forgiveness is more in our favor than anyone else’s, because it empowers us to finally move on with our life. That has otherwise been put on hold.

“Don’t be so sensitive” can now be answered as “I will be. Thank you very much.”

***

Off we go into a life of our choosing without a flinch of disrespect for our sensitivity. Finally.

More by this author

Namita Gujral

Anxiety Coach

HSP, Highly Sensitive Person 6 Decisions a Highly Sensitive Person MUST make (Part 3/3) The Biggest Fight of the Highly Sensitive Person (Part 2/3) How to Thrive, Not Hurt, as a Highly Sensitive Person (Part 1/3) 5 Reasons to Quit Intellectualizing Your Emotions How to Overcome Anxious Thoughts With Milk, a Hat, and a Post Office

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Last Updated on September 25, 2019

15 Brain Foods to Eat Regularly for a Sharper Brain

15 Brain Foods to Eat Regularly for a Sharper Brain

These days, there are so many food choices. Every marketing trick is used to make you buy brain foods, all-natural, fat-free or gluten-free products.

Could you blame them? They need to make a profit to keep existing and delivering their goods to the consumers.

But does this mean that foods with these labels are just regular products or do brain foods really exist?

That’s when research came in and proved that brain foods (meaning: foods that have a positive effect on the brain) really do exist.

In this article, you will find 15 brain foods you should be eating to keep your mind sharp.

1. Blueberries

One of the greatest gifts of Mother Nature — blueberries. Blueberries are known as the king of antioxidants[1] and are used to detox the body.

There are not a lot of studies that tried to prove the relationship between blueberries and the improvement of brain function. But there’s one study that consisted of 9 elderly people. They found that consuming blueberry juice on a daily basis for 12 weeks improved memory function.[2]

If this is not reasonable enough to include blueberries into your diet, you should read the following article on other benefits of blueberries: 10 Benefits of Blueberries That Will Impress You

As with every single one of the brain foods listed here: Consuming more than necessary can also lead to side effects, this is the same with blueberries.[3]

When including blueberries in your diet along with other brain foods; make sure to eat no more than 0.5 cups (4 oz./113 grams) a day.

2. Broccoli

The first vegetable on the list, broccoli. Whatever you do with it; roast, steam, blanch or saute.[4] It will still improve the sharpness of your brain.

There are two main nutrients in broccoli that makes it one of the brain foods on this list. Vitamin K, which is also found in lower amounts in blueberries, helps strengthen cognitive abilities.[5] The nutrient Choline improves your memory.[6]

There’s six times more vitamin K in broccoli than in blueberries. The downside is that blueberries are a bit tastier.

Include some broccoli with every warm plate you eat in a day, and your brain will turn into a SUPER brain.

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3. Walnuts

Walnuts are the best choice of all the nuts when it comes to improving cognitive function. They have the same benefits as every other nut, but walnuts also contain omega-3 fatty acids.[7]

Beside the improvement of heart health,[8] walnuts also provide a sharper memory (at least to women).[9]

Consuming walnuts also help slow mental decline[10] because of the Vitamin E that is found in walnuts.[11]

Next time you crave a snack, buy a bag of unroasted and unsalted walnuts. In the future, this will be the replacement of all unhealthy snacks like Twix.

Brain foods are not brain foods because they contain a lot of sugar. Brain foods usually consist of a high amount of vitamins and antioxidants. That’s how you can recognize them.

4. Green Tea

Some of us are coffee drinkers while others prefer tea. You don’t have to choose one or the other because both of them made it to the list (you’ll read later about coffee in number 11 of brain foods).

Green tea contains more than just caffeine; it contains L-theanine which essentially lowers the anxiety levels.[12] It also increases the levels of dopamine and alpha wave production (relaxation).

The lower levels of caffeine in green tea compared to coffee makes this a perfect brain function drink. Caffeine and L-theanine show synergistic effects that work best with the amount of caffeine found in green tea.[13]

People who drink green tea have proven that they have a more stable energy level and increased productivity compared to when they drink coffee. So, if you’re looking for brain foods that will enhance your productivity; green tea is the way to go.

5. Oranges

Orange has a high amount of Vitamin C in it. One large orange is enough to fulfill 100% of your daily Vitamin C intake. Vitamin C has a lot of benefits:

  • Vitamin C reduces the risk of chronic diseases like heart disease[14]
  • It may help fight against high blood pressure[15]
  • Vitamin C boosts immunity by increasing the production of white blood cells[16]
  • The most important of all: high levels of Vitamin C are found to be related to the improvement of memory and thinking. People suffering from dementia has been shown to have low levels of Vitamin C.[17] This may mean that by consuming enough Vitamin C, you will be able to prevent dementia.[18]

To learn more about everything related to Vitamin C, read the following article: All You Need To Know About Vitamin C Benefits (and Recipes To Boost Your Daily Intake)

6. Avocados

Avocados fit very nicely in your salad, or you may even like it on toast.

Avocado is a source of healthy fats; monounsaturated fat. Monounsaturated fat is believed to contribute to healthy blood flow which in turn means a healthy brain.[19]

Besides that, avocados also lower blood pressure which will prevent a decrease in cognitive abilities.[20]

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Adding 1/4 or 1/2 avocado daily should do the trick and help your brain function as a superhero.

If you need practical ways to include avocado in your daily diet, check this out: 50+ Super Easy Avocado Recipes At Home Now

7. Coconut Oil

Coconut oil is a multi-functional oil; some bathe in it, some put it all over their skin, and it’s also used for cooking. To get the following benefits out of it; you should consume it orally (but that’s up to you of course).

When it comes down to improved brain function; coconut oil has proven to boost brain function in Alzheimer’s patients.[21] Although it isn’t shown to work on people without Alzheimer’s; it can never hurt.

Besides that, there are many more benefits to coconut oil.

8. Spinach

One research found that when elderly consumed one (or two) daily serving of spinach (or other leafy greens for that matter) for an average of 5 years had the same cognitive abilities as someone 11 years younger who never consumed leafy greens.[22]

This all is thanks to Vitamin K that is found in leafy greens like spinach, kale, collards and mustard greens.

Popeye looks impressive from the outside, and you will look impressive from the inside once you consume your daily spinach: 6 Mouth-Watering Spinach Recipes You Should Not Miss

9. Oatmeal

Known for its use as breakfast, oatmeal is one of many kinds of cereal that contains more than just sugar.

There’s a reason why oatmeal is often used as breakfast. It is because of the many carbohydrates that are in it which act like a shot of glucose that spikes your blood sugar levels.

Glucose is sent immediately to the brain to help it function. In essence, this means that the higher the concentration of glucose in your blood, the better you can focus and remember things.[23]

If you suffer from low blood sugar levels in the morning and can’t function without having a big breakfast immediately upon waking, oatmeal is going to be your best friend.

10. Raisins

Children often consume them as healthy snacks because it’s sweet. But did you know raisins promote brain function?

Raisins are the number one source of boron of all brain foods. The research found that the level of boron is related to hand-eye coordination and short-term memory.[24] Increased levels of boron improves both.

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Besides that, raisins also heal wounds faster and prevent deficiency in Vitamin D.

11. Coffee

We touched on the benefits of green tea earlier, but that doesn’t mean coffee can’t serve its purpose to brain function as well. If you prefer coffee over tea; listen (actually read) closely.

There’s something about coffee that most people don’t even know. The point is that most of us consume more antioxidants through coffee than any other of the mentioned brain foods.

This is not because there are more antioxidants in coffee; it’s because coffee is consumed the most of all brain foods.

These antioxidants protect your brain from cell death which in turn protects you from dementia and related diseases.[25]

Not to mention that caffeine may also prevent dementia and Alzheimer’s.[26][27]

You don’t have to give up your coffee; except for all the sugar and milk you put in it. Drink your coffee black and keep it to a maximum of 3 per day and you should be okay.

12. Almonds

Earlier we touched upon walnuts, but most nuts are generally good for your health (as long as you don’t overdo it).

Almonds are most known for their potential of enhancing memory and delaying Alzheimer’s progression.[28][29] Of course, they share the same benefits with the walnuts, but almonds are lower in omega 3 fats.

If you forget things on a daily basis, maybe a handful of almonds per day can help you.

Five to six almonds a day should do the trick. If you’re not watching your weight, you can just grab a handful. But don’t overdo it because there’s a lot of fats in nuts.

Here’re more benefits of almonds you should know: 10 Benefits of Almonds That Will Surprise You (+Healthy Recipes)

13. Lentils

Lentils for the vegans among you is one of the best sources of protein among legumes. Besides that, it is a rich source of various essential nutrients like iron, Vitamin B6, and folate (Vitamin B9).

Besides the fact that they make a terrific combination with rice; lentils also serves its purpose in the brain. All the essential nutrients improve brain function in their own way:

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  • Folate (Vitamin B9) keeps your mind sharp while you get older.[30]
  • Iron plays an essential role in cognitive functioning with pregnant women.[31]
  • Zinc is well known for boosting memory.[32]
  • Vitamin B6 and thiamine give you more energy and focus.[33][34]

As you can see; lentils make up one of the best brain foods on this list. But this also depends on your preference as some of you might’ve never even eaten lentils.

14. Strawberries

Most berries and other related fruits like strawberries (which are technically seen not berries) are all known to have beneficial effects on the brain.[35] They help prevent age-related memory loss and may even slow the progress of Alzheimer’s.[36]

Another thing that is more strawberry related is the amount of potassium in it. Potassium is related to increased blood flow thus improved cognitive function.[37]

Eight strawberries per day should do the trick and give you many benefits besides these brain-enhancing benefits: 10 Amazing Benefits of Strawberries that You Probably Never Knew

15. Red Wine

Last but not least, red wine. Although alcohol itself is not related to any improvement in brain functioning; some studies show that there are benefits to drinking lightly or moderately.

Out of all the alcoholic beverages, red wine is the one with the most favorable results. Research shows that red wine may even slow aging[38] and it can also decrease the risk of dementia.[39]

Although these results are based on research, the researchers don’t recommend that any non-drinkers start drinking. Especially younger people shouldn’t aim to drink red wine as the most benefits (or no increased risks) are found in the elderly.

If you think about drinking red wine, you should drink maximum 1 glass of red wine per day as a woman and maximum of 2 glasses of red wine per day for men. One glass of red wine should contain 175ml, don’t overdo it.

Keep in mind that there are also potential risks to drinking alcohol. Such risks include addition, depression and weight gain when you’re not drinking carefully.

Conclusion

“You are what you eat.”

One of the oldest sayings ever expresses all you need to know.

Every food on this brain foods list is put on this list because it enhances brain functioning in some way. So, whichever food on this list you choose to eat after reading this article doesn’t matter.

What matters most is that you read everything closely and choose one of the brain foods that fit your goal the most.

Enjoy eating your next brain food!

More About Boosting Brain Power

Featured photo credit: Melissa Belanger via unsplash.com

Reference

[1] Wild Blueberries: Wild Blueberries Antioxidants
[2] NCBI: Blueberry Supplementation Improves Memory in Older Adults
[3] Good Health All: 8 Major Side Effects OF Eating Too Many Blueberries
[4] Skinny Ms: How to Make Broccoli Taste Good, Each and Every Time
[5] Wellness Resources: Vitamin K Enhances Cognitive Function During Aging
[6] The American Journal of Clinical Nutrition: The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort
[7] The Journal Of Nutrition: Role of Walnuts in Maintaining Brain Health with Age
[8] NCBI: Cardiovascular risk factors and cognitive function.
[9] NCBI: LONG-TERM INTAKE OF NUTS IN RELATION TO COGNITIVE FUNCTION IN OLDER WOMEN
[10] NCBI: Vitamin E and cognitive decline in older persons.
[11] NCBI: Vitamin E-gene interactions in aging and inflammatory age-related diseases: implications for treatment. A systematic review.
[12] NCBI: The neuropharmacology of L-theanine(N-ethyl-L-glutamine): a possible neuroprotective and cognitive enhancing agent.
[13] NCBI: L-theanine and caffeine in combination affect human cognition as evidenced by oscillatory alpha-band activity and attention task performance.
[14] NCBI: Effect of five-year supplementation of vitamin C on serum vitamin C concentration and consumption of vegetables and fruits in middle-aged Japanese: a randomized controlled trial.
[15] NCBI: Effects of vitamin C supplementation on blood pressure: a meta-analysis of randomized controlled trials.
[16] NCBI: Association between nutritional status and cognitive functioning in a healthy elderly population.
[17] NCBI: Dietary antioxidants and dementia in a population-based case-control study among older people in South Germany.
[18] National Institute of Health: Vitamin C
[19] JOURNAL OF NEUROCHEMISTRY: Dietary intake of unsaturated fatty acids modulates physiological properties of entorhinal cortex neurons in mice
[20] National Institute on Aging: High blood pressure is linked to cognitive decline
[21] NCBI: Effects of beta-hydroxybutyrate on cognition in memory-impaired adults.
[22] News Wise: Eating Green Leafy Vegetables Keeps Mental Abilities Sharp
[23] PNAS: Stoichiometric coupling of brain glucose metabolism and glutamatergic neuronal activity
[24] NCBI: Nothing Boring About Boron
[25] NCBI: Neuroprotection and antioxidants
[26] NCBI: High Blood caffeine levels in MCI linked to lack of progression to dementia.
[27] NCBI: Hypoxia/reoxygenation impairs memory formation via adenosine-dependent activation of caspase 1.
[28] Science Direct: Repeated administration of almonds increases brain acetylcholine levels and enhances memory function in healthy rats while attenuates memory deficits in animal model of amnesia
[29] Science Direct: Almond, hazelnut and walnut, three nuts for neuroprotection in Alzheimer’s disease: A neuropharmacological review of their bioactive constituents
[30] NCBI: Folic acid, ageing, depression, and dementia
[31] The American Journal of Clinical Nutrition: Iron treatment normalizes cognitive functioning in young women
[32] ResearchGate: A potential medicinal importance of zinc in human health and chronic disease
[33] ORA: Vitamin B6 for cognition
[34] Springer Link: Thiamine supplementation mood and cognitive functioning
[35] J. Agric. Food Chem: Berry Fruit Enhances Beneficial Signaling in the Brain
[36] NCBI: Dietary intake of berries and flavonoids in relation to cognitive decline
[37] Science Direct: Potassium 2-(1-hydroxypentyl)-benzoate improves learning and memory deficits in chronic cerebral hypoperfused rats
[38] NY Times: New Hints Seen That Red Wine May Slow Aging
[39] NCBI: Moderate alcohol consumption and cognitive risk.

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