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10 Habits Of Always-Healthy People

10 Habits Of Always-Healthy People

You know that super-fit friend of yours who always seems to look so good? She has a “secret” to her success. Actually, she has 10 of them. Here are 10 habits of “always-healthy” people.

1. They look on the bright side.

Healthy people are more optimistic than unhealthy people. They don’t waste time and energy complaining. If they think they need to make a change in their life, they do it. They know that a positive mental attitude goes a long way toward promoting other healthy behaviors in their lives.

2. They like exercising.

This may sound crazy to some, but healthy people actually enjoy exercising. Here’s why: they spend their time partaking in exercises they like doing and avoid those they hate. This means if you hate running, don’t run. If you hate going to the gym, don’t go. Find something you like doing, whether it’s taking daily walks on a trail near your house; swimming laps in a pool; riding your bike; playing a few games of hoops each week; or doing yoga.

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3. They prepare healthy meals ahead of time.

One of the downsides of “being healthy” is it definitely takes more time and effort. Practicing unhealthy behaviors is convenient. There are fast, cheap, unhealthy foods available all around us. That’s why healthy people spend time prepping healthy meals when they have moments to spare. This can mean preparing a healthy lunch the night before you go to work so you don’t have to go out to eat; cutting up veggies to take as snacks when you’re on the go; and freezing healthy foods to use at a later date.

4. They make health a priority in their life.

This is perhaps the most important habit of healthy people. They make a conscious choice to be healthy. They understand that their health is a gift and they don’t take it for granted. Aside from family, friends, and work, health is one of the most important priorities in their life.

5. They eat foods they know aren’t healthy (in moderation).

Healthy people don’t deprive themselves of the foods they love. They eat healthy most of the time … and this allows them to enjoy their favorite unhealthy foods once in a while without feeling guilty. Granted, this doesn’t mean they splurge and eat an entire pizza every Friday night. But they may eat a couple of pieces and they’re perfectly okay with that.

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6. They don’t believe in dieting.

Diets are temporary and healthy folks are well aware of this. Diets are a short-term fix … a “band-aid” to an issue that requires a longer-term approach. Healthy people know that eating well is a lifelong endeavor.

7. They surround themselves with other healthy people.

Healthy people have a tendency to participate in healthy behaviors with folks who share their sentiments. This means you’ll often find healthy people exercising with their other healthy friends. We all have unhealthy “enablers” in our lives, but healthy people make it a point to balance it out with other friends who also participate in a healthy lifestyle.

8. They don’t make excuses.

Healthy people live by the mantra:

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He that is good for making excuses is seldom good for anything else.

— Benjamin Franklin

They take responsibility for their actions rather than blaming others and external circumstances for why they aren’t as healthy as they could be. They refuse to accept mediocrity in their lives and own up to their mistakes.

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9. They get plenty of sleep.

According to the book Sleep Disorders and Sleep Deprivation, those who suffer from lack of sleep and sleep disorders are less productive, spend more on health care, and have an increased likelihood of accidents compared to healthy people. Aim for seven to eight hours of sleep per night.

10. They eat healthy snacks.

Snacking can make or break your health goals. That’s why healthy people choose to eat snacks like raw almonds, vegetables, fruits, and nuts. Replace the potato chips and processed snack foods in your house with these types of snacks and you’ll quickly adopt one of the most important habits of healthy people.

Let’s hear from you now. What habits have made you a healthier person?

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Scott Christ

Scott Christ is a writer, entrepreneur, and founder of Pure Food Company.

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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!

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Featured photo credit: Pexels via pexels.com

Reference

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