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10 Brain Boosting Foods You Should Be Eating

10 Brain Boosting Foods You Should Be Eating

“Food for thought” usually refers to ideas or interesting tidbits of information that your mind can metaphorically “feed” on. However, this phrase has literal value as well. There are certain foods that boost your brainpower and enhance cognitive function. Here are 10 brain-boosting foods you should be eating:

1. Blueberries

Referred to as “brainberries” by Dr. Steven Pratt, author of Superfoods Rx: Fourteen Foods Proven to Change Your Life, blueberries are perhaps one of the most beneficial brain foods. Rich in antioxidants, they protect your brain from damaging oxidative stress caused by accumulated free radicals in the body. In the industrial world that we live in, the amounts of these harmful species are increasing in our bodies to levels that actually harm cells and neurons, damage which is prevented by antioxidants. Blueberries enhance memory and improve learning abilities. Studies suggest they may even reduce age-related decline and prevent the onset of neurodegenerative diseases such as Alzheimer’s. A cup a day in any form will do the trick.

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2. Avocados

The monounsaturated fats in avocados promote blood flow and reduce blood pressure, which benefits all organs, including the brain. High in calories, a quarter to a half an avocado a day is sufficient.

3. Wild salmon

Salmon is rich in Omega-3 fatty acids, which maintain brain cell health and act as anti-inflammatories. Our bodies are unable to manufacture the amounts of fatty acids that we need, so an external source is required. The fatty acids in salmon support heart, brain and eye health throughout life, and fight age-related cognitive disorders. Farmed salmon doesn’t contain the same levels of fatty acids as ocean fish, so if given the choice, wild salmon is better. A four ounce serving two to three times a week is recommended.

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4. Olive oil

Olive oil is a great source of Omega-3 fatty acids as well as antioxidants, which, as discussed above, protects the brain against oxidative stress. It has also been linked to improved learning and memory. One to two tablespoons a day sprinkled on salads or use for cooking is a good amount.

5. Flax seeds

Flax seeds are rich in fatty-acids, which are essential to brain health, enhancing memory and reducing age-related decline. A tablespoon or two a day will do it, added in smoothies or in a salad.

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6. Broccoli

Broccoli is an excellent source of choline, which has been known to improve memory and decrease age-related mental decline. It is also rich in vitamin K, which can increase the speed of brain functions and improve memory abilities. Broccoli can prevent against the harmful oxidative distress discussed above. Two cups about four to five times a week is optimum for brain health.

7. Eggs

Egg yolks are one of the best sources of choline, which, as discussed before, can improve memory and reduce age-related decline. It can also improve communication between brain cells. An egg a day is the recommended amount.

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8. Nuts

Containing high levels of healthy fats, nuts can increase mental clarity, memory and have been shown to reverse brain aging in older rats. They contain high levels of vitamin E, which prevents cognitive decline. Considering their brain-like shape, it’s suitable that walnuts are perhaps the best nut to eat for brain health. They can enhance mood, reduce mental decline and improve cardiac health. An ounce of nuts a day is enough to do the trick.

9. Chickpeas

Rich in magnesium, chickpeas promote faster transmission of messages between neurons. They relax the blood vessels, which promotes blood flow, and increase serotonin levels in the brain, which leads to a better mood. Start eating hummus more often and perhaps try a chickpea salad a few times a week.

10. Dark chocolate

Perhaps the tastiest of the brain boosting foods, dark chocolate is rich in antioxidants and protects the brain against oxidative stress from free radicals. It contains endorphins which can improve mood. An ounce a day is the recommended amount.

Featured photo credit: Jeff Kubina via flickr.com

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Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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