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9 Unconventional (But Scientifically Proven) Tips For A Healthy And Happy Brain

9 Unconventional (But Scientifically Proven) Tips For A Healthy And Happy Brain

We are increasingly expected to deliver exceptional results at work and in school. We are constantly straining our brains to make sure we give our best, and we try to outperform to become better versions of ourselves. But what we forget is to take care of our brain.

As the control center of our body, our brain is one wonderfully crafted machine. Weighing at about three pounds in the average adult, our brain is one of the largest and most important organs in the human body. Think about it: the brain does it all. It controls our emotions, coordinates our movements, and even receives and sends nerve signals to other body parts so we function well physiologically. This is why it is so important to take care of it.

Here are nine scientifically proven tips to make sure your brain stays healthy and happy for many more years to come.

1. Eat more whole and nutritious food.

Research has shown that the food we eat can greatly influence our cognitive processes and emotions. A diet rich in omega-3 fatty acids can support brain function and mental fitness. A diet high in saturated fat, on the other hand, can increase the risk of neurological dysfunction. Understanding what we eat and consume on a daily basis can lead to a healthy and happy brain.

For a start, try to consume more whole and natural foods, such as eggs, grass-fed dairy, organic meats, fruits and vegetables. Increase your intake of omega-3 fatty acids, which can be found in oily fish and walnuts, and stay away from processed foods as much as possible.

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2. Spend more time with your loved ones.

A study done in 2008 by the Harvard School of Public Health has shown that social interactions and good relationships build a foundation to delay memory loss as we age. Participants aged 50 or older were told to take a memory test, and at the same time researchers measured their social integration based on marital status, volunteering experience and contact with parents, children and neighbors. It was found that those engaged in social activities had slower rates of memory decline.

Getting enough social interaction with the people who matter to us is crucial for the brain to stay healthy and happy. Spend more time with your family and loved ones.

Read more on Lifehack: 10 Ways To Spend More Quality Time With Your Partner

3. Pick up a second language.

Picking up a second language can keep your brain healthy and happy. If you can only speak one language, try challenging yourself this year and pick up another one. Research has shown that studying a new language can improve our brain’s cognitive skills, preventing memory loss in the future. Apart from picking up a second language, learning to play a guitar or try your hand in something new that you’ve never done before can also promote healthy brain function and happiness.

Do something new and challenge yourself. Your brain will thank you for that!

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4. Try HIIT.

CLB-6 Marines, sailors enjoy food and fun during field meet
    High-intensity interval training, or HIIT for short, improves both bodily and brain health in half the time traditional exercise programs can. HIIT involves brief bouts of intense workouts followed by a short rest period and can be done on any cardio equipment, such as the treadmill or cross trainer, or by doing several body-weight exercises. A study that involved adults who did HIIT twice a week and strength training twice a week for four months has shown increased brain oxygenation, VO2 max and cognitive function. That’s enough to keep your brain smiling.

    More Lifehacks: 5 Reasons Why You Should Be Spending Less Time Working Out

    5. Get enough sleep.

    We all know sleeping is important for our bodily physiological function. Science has shown that skimping on sleep can seriously mess up our cognitive functions, leading to undesirable accident risks. Try to get at least seven to eight hours of snooze time and wake at the same time every morning. This keeps your body clock, or circadian rhythm, steady thus making us more productive in the day and our brain happier in the long run.

    Also on Lifehack: 10 Unconventional (But Great) Sleeping Tips You’ve Probably Never Heard

    6. Learn to meditate or practice yoga.

    In other words, relax! Taking things slow and eliminating things that are not needed in your life can keep your brain healthy. We live a fast-paced lifestyle and over time it can be detrimental to our health by increasing stress and unnecessary negative effects on our body. A study done by the University of California (Los Angeles) has also shown that yoga and meditation can not only reduce stress levels in normal individuals but also in those with Alzheimer’s and dementia. Reduce the demands you place on yourself and your brain will thank you later.

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    One of the ways to do this is to learn how to meditate or to practice yoga regularly. Meditation even for several minutes a day can force your body into relaxation mode. If you’ve never done yoga or meditation before, start slow by building small habits.

    Want to learn more? Try this: Meditation For Beginners: 11 Easy Tips

    7. Reduce caffeine and alcohol intake.

    While caffeine is typically our go-to solution when we need a mid-day pick me up, it can be detrimental to our health over the long run. A research study has shown that while caffeine is a short-term stimulant, over the long term it can narrow the blood vessels in our very important temporal lobes and prefrontal cortex—the area of our brain that if damaged can lead to poor memory and severe depression.

    A cup of coffee a day or a couple glasses of wine every week is not that bad, but if you’re drinking more than that, it’s time to reduce your intake to promote health and happiness for your brain.

    8. Save at least $2 a day.

    While saving money may not have a direct impact on brain function, saving money is a good starting point in setting financial goals. Science has shown that having a well-developed plan for financial security can stimulate your brain’s executive functions, which are responsible for complex functions like scheduling and organization.

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    Be aware of where your money is going, keep track of your finances, and don’t be afraid to spend on yourself (within reason) after a month of hard work. Your happiness will bring joy to your brain and improve its health in the long run!

    9. Add coconut oil to your diet

    This might be fairly new, but a very recent study has shown that adding coconut oil to our diet can reduce the risk of neurodegenerative diseases, keeping Alzheimer’s disease and Parkinson’s at bay. Coconut oil contains medium-chain triglyceride (MCT) fats, which have been shown to increase brain function from the first dose.

    I personally find coconut oil tastier than other options when used in cooking and baking, and with scientifically proven studies like this—and more coming up in the near future—there are more reasons for us to include it in our diet regularly.

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    Last Updated on January 21, 2020

    The Best Way to Create a Vision for the Life You Want

    The Best Way to Create a Vision for the Life You Want

    Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

    your vision of where or who you want to be is the greatest asset you have

      Why You Need a Vision

      Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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      How to Create Your Life Vision

      Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

      What Do You Want?

      The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

      It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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      Some tips to guide you:

      • Remember to ask why you want certain things
      • Think about what you want, not on what you don’t want.
      • Give yourself permission to dream.
      • Be creative. Consider ideas that you never thought possible.
      • Focus on your wishes, not what others expect of you.

      Some questions to start your exploration:

      • What really matters to you in life? Not what should matter, what does matter.
      • What would you like to have more of in your life?
      • Set aside money for a moment; what do you want in your career?
      • What are your secret passions and dreams?
      • What would bring more joy and happiness into your life?
      • What do you want your relationships to be like?
      • What qualities would you like to develop?
      • What are your values? What issues do you care about?
      • What are your talents? What’s special about you?
      • What would you most like to accomplish?
      • What would legacy would you like to leave behind?

      It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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      What Would Your Best Life Look Like?

      Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

      A few prompts to get you started:

      • What will you have accomplished already?
      • How will you feel about yourself?
      • What kind of people are in your life? How do you feel about them?
      • What does your ideal day look like?
      • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
      • What would you be doing?
      • Are you with another person, a group of people, or are you by yourself?
      • How are you dressed?
      • What’s your state of mind? Happy or sad? Contented or frustrated?
      • What does your physical body look like? How do you feel about that?
      • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

      It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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      Plan Backwards

      It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

      • What’s the last thing that would’ve had to happen to achieve your best life?
      • What’s the most important choice you would’ve had to make?
      • What would you have needed to learn along the way?
      • What important actions would you have had to take?
      • What beliefs would you have needed to change?
      • What habits or behaviors would you have had to cultivate?
      • What type of support would you have had to enlist?
      • How long will it have taken you to realize your best life?
      • What steps or milestones would you have needed to reach along the way?

      Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

      It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

      Featured photo credit: Matt Noble via unsplash.com

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