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10 Bad Habits Worth Losing

10 Bad Habits Worth Losing


    As we enter the first week of July, it’s been 6 months since we made our 2012 New Year’s Resolutions. How many have you nailed? And how many have fell by the wayside?

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    Now is a good time to review what you’ve achieved so far and what needs more work. Effective people understand the need to constantly ‘review’ themselves to improve and refine their level of productivity and achievement. Instead of focusing on what to achieve, sometimes it can be good to look at things to cut out from your life.

    What bad habits do you currently have that are hindering your progress or productivity? Remember the saying:

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    “We are what we repeatedly do.”

    What ‘thing’s do you do that you wish you didn’t?

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    It’s a good idea to put together a list of bad habits to remove from your life this year. And the good news is – we still have 6 months to get rid of them!

    To get you started, here are my top 10 bad habits to lose:

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    1. Striving for perfection. The sooner we let go of ‘perfection’ the sooner we get results because we’ll take action! Perfectionists find it difficult to move forward because they become paralyzed by a ‘fear of failure’. Know that it’s ok to go ahead when something is not yet perfect – it’s much better to take action and fix it up as you go!
    2. Being too serious. Approach things with a light attitude. Don’t take yourself too seriously. Positive psychology has shown that one of the most important routes to happiness is to laugh at yourself more – and not take life too seriously. So ditch the frown and take the time to laugh more!
    3. Negative self-talk. Make a decision to be kinder to yourself going forward. Remove that negative voice that constantly puts you down when you make a mistake. It doesn’t do us any favors when we insult ourselves in our own heads – this just creates negativity which can compromise our goals.
    4. Listening to other peoples’ opinions. While it can be useful to get someone else’s opinion I would urge caution here. The most important thing is not to ‘value’ yourself based on what other people think of you. So it’s okay to get feedback, but know that you have control over your life and you make your own decisions. Be careful not to life your life according to what others want instead of yourself.
    5. Oversleeping. We all need good quality sleep – but are you getting too much sleep? Research has shown it’s actually counter-productive to over-sleep as this can make us feel groggy and more tired! Try limiting your sleep to between 6 – 8 hours and notice how much more energy and time you have as a result!
    6. Saying ‘yes’ to everything. By being a people pleaser you are pleasing everyone but yourself! Start to value your time by learning to say no. Fear not – people will still like you if you say ‘no’ every once in a while! It’s important we schedule in enough down-time to recharge our batteries.
    7. Multi-taskingWhen we try and do everything at once we do a lot of things at a poor standard. It’s much more effective if we stop and focus on one thing at a time. This strategy produces good quality work in half the time!
    8. An unhealthy attitude to stress. In the corporate world we are taught to admire people who are ‘stressed’. In fact, if you’re not stressed then people often think you’re not working hard enough! What rubbish! Ditch any mis-perceptions that ‘you have to be stressed in order to achieve’. Plenty of great people have achieved amazing feats without high levels of stress. Think of Gandhi and other ‘gentle, relaxed’ super-achievers who did it their own way.
    9. Stop talking – and start listening. The most effective communicators are proficient listeners. By taking the time to intently listen to others we can understand their needs quicker and build valuable rapport with them. Listening is such an underrated tool – start to use it!
    10. Naysayers. Negative people are like vampires – they suck all of your good energy and leave you tired and lethargic making it difficult for you to be productive. Distance yourself from the negative people in your life and instead surround yourself with positive super-achievers!

    (Photo credit: Bad Habits in 3D via Shutterstock)

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    Zoe B

    A strategist, coach and blogger who shows people how to stop what isn't working for them in life and to start to plan the life they really want.

    6 Effective Ways to Enhance Your Problem Solving Skills How to Increase Brain Power: 10 Simple Ways to Train Your Brain 12 Inspiring Quotes from Richard Branson that Enrich your Life 7 Irritating Thoughts That Throw You Off Track How to Overcome Boredom

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    Last Updated on August 12, 2019

    12 Best Foods That Improve Memory and Brain Health

    12 Best Foods That Improve Memory and Brain Health

    Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

    But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

    I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

    Here are 12 best brain foods that improve memory and brain power:

    1. Nuts

    The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

    Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

    Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

    Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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    2. Blueberries

    Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

    When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

    3. Tomatoes

    Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

    4. Broccoli

    While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

    Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

    Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

    5. Foods Rich in Essential Fatty Acids

    Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

    The body does not naturally produce essential fatty acids so we must get them in our diet.

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    Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

    6. Soy

    Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

    Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

    Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

    7. Dark Chocolate

    When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

    Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

    8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

    Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

    B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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    Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

    Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

    To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

    9. Foods Rich in Zinc

    Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

    Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

    Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

    10. Gingko Biloba

    This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

    It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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    However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

    11. Green and Black Tea

    Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

    Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

    Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

    12. Sage and Rosemary

    Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

    Try to enjoy these savory herbs in your favorite dishes.

    When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

    More About Boosting Brain Power

    Featured photo credit: Pexels via pexels.com

    Reference

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