Mental Fog Can Be Cured

We’ve all experienced mental fog. You feel like your brain is made of cloud puffs instead of an actual brain. Its symptoms include:

 

• Difficulty concentrating
• Diminished memory
• Find it hard to focus
• Poor communication skills
• Low motivation
• Easily distracted

 

Brain fog is a result of any type of imbalance in the control center of the brain, otherwise known as the hypothalamus. This imbalance can be a result of inflammation, free radicals or any type of stress brought on by several factors, such as:

 

• Multi-tasking
• Exhaustion
• Anxiety
• PTSD
• Imbalanced hormones
• Infections
• Not getting enough sun exposure
• Substance abuse

 

Even though mental fog is natural as a result of our busy, nonstop lifestyles, it shouldn’t happen frequently. If you feel that you’re experiencing fogginess more often than you’d like, then here are some simple changes you can do to stop it from happening and prevent any future occurrences.

Eat right

It’s amazing how much power our food has over us. Processed foods, foods high in saturated fats and gluten all have a negative effect on your brain. So much so that a study has proven how gluten sensitivity has been linked to low concentration and focus abilities. Also, not getting enough water into your system can lead to brain freeze.

Take your vitamins

If your diet is lacking in antioxidants, vitamins, such as D and B complex, or minerals, such as calcium, zinc and magnesium, then you should start looking for supplements that work along your diet and provide you with all the necessary nourishment you’re lacking.

Get better sleep

We all sleep, but it’s the quality of our sleep that can either make us or break us. High quality sleep improves brain function on a whole. While it’s ideal to get the full 8 hours each night, some people require only 6 for optimal effectiveness. Find what works best for you, then regulate your sleep by creating a relaxing bedtime routine and a comfortable sleeping area.

Work out

When you exercise, you send fresh, oxygenated blood to your entire body, mainly your brain. This boosts its cognitive functions and diminishes brain fog. Studies have proven how exercise can improve learning and study skills, optimize concentration and memory skills.

Find a hobby

While it may seem like there aren’t enough hours in the day to do what needs to be done, let alone find time to enjoy a hobby, there are ways to incorporate fun, relaxing activities into your weekly schedule. The first step is to carve out some “me” time and stop thinking it’s selfish, like most of us do. The second step is to find something you enjoy doing just to chill out. It could be meditating by yourself in a quiet room with scented candles, or a class or club and getting to meet new people. The final step is to decompress and enjoy.

Brain fog is completely reversible. You need to do the work and find out what works for you. Each one of us is unique, so it may be a bit challenging at first to find that perfect fit. But you’ll be glad you put in the effort once you regain clarity and be able to perform at your best.

5 Steps To Boost Your Motivation Skills

 

It is no secret that life can be tough. This is especially true for anyone set on living a life of fulfillment and achievement. Probably the most important intrinsic factor responsible for rising above the rest of the population is motivation. 

 

Motivation is the one variable that allows you to push yourself when those around you give up and seek out one challenge after another to conquer. 

 

If you are currently experiencing a dry spell in the way of motivation or even if you have never thought of yourself as a driven individual, but would like to become one, this article is a must read. 

 

Here we will discuss 5 helpful steps that, in no particular order, are an effective way to enhance your overall motivation and drive to achieve the goals you have set for yourself! 

 

Know Your Why

 

While it may seem obvious, knowing your reasoning and passion behind anything you pursue is critical. When you first set out on a goal or achievement, your “why” for doing so typically starts out pretty clear. However, somewhere in the grind of working towards this goal, this foundation can quickly become obscured. 

 

Make no mistake; any time you are tirelessly working towards something worthwhile, no matter how important, there WILL be days in which you feel less motivated than others. Remaining conscientious of why you started in this first place serves as your second (or third, or fourth) wind to get back up and keep pushing. 

 

Know Your Direction

 

Extreme motivation has a tendency to cause one to put their head down and work like a maniac. While there are times that this mindset is beneficial, some sense of direction must be maintained. Big goals rarely consist of point A and point B. 

 

Instead, it is important to have a general outline in mind of each specific step towards your destination. So yes, while keeping your nose to the grindstone is a must, looking up every now and then to adjust and begin the next phase of your blueprint is the only way to continue heading in the right direction! 

 

Allow Small Victories

 

No matter how much (or little) motivation you have towards a goal, failing to enjoy small successes in pursuit of the finish line is a sure fire way to run out of gas before you get there. 

 

While resting on your laurels and settling for less than what you want must be avoided, depriving yourself of fulfillment along the way is also detrimental. In pursuit of your goals, take some time to reward yourself when you accomplish one of the (often many) small steps to get there. 

 

You Versus You, Not You Versus Them 

 

This is a step that almost all of us need to hear. Keep in mind that your goals are YOUR goals. Letting other people’s pursuits dictate what you strive for is a slippery slope. After all, you will never find the motivation required to achieve anything great without a personal conviction to do so. Whatever it is you want, the only comparison to be made is to the person you were the day before. 

 

Controlled Tunnel Vision

 

Consider this fact: whatever big goal or achievement you are after most likely involves only one facet of your life. Whether this goal is career, athletic or personally oriented, the rest of your life is not going to stop while you go after it. It is inevitable that much of your motivation and energy is going to be focused on the biggest victory you are after. 

 

However, I can assure you that your sense of fulfillment will be diminished upon reaching the finish line and realizing you have neglected every other facet of who you are to get there. Balance is always key. Don’t let the rest of your life fall to the wayside while you chase one dream! 

 

4 Diets You Should Never Use

 

If you are reading this, chances are that you have decided to make a change in your eating habits. The fact that this part of your life is something you would like to improve is admirable, as so many of us get caught up in the fray of every day life that we do not even realize just how poorly our choice of food becomes! 

 

No matter what your job, hobbies or goals may be, the choices you make when it comes to fueling your body are the absolute foundation for performance. That being said, frequent stops at the drive thru on your way home and microwaved “meals” only lead to decreased performance in everything you do as well as overall quality of life. 

 

Given the fact that diets come and go every single day, with one fad diet screaming in your eye after another, this article will not focus on naming specific diets to avoid. Instead, we will discuss four key characteristics of any diet you may consider starting that will serve as bright red flags that allow you to steer clear!

 

1.     Extreme Caloric Restriction

 

One of the biggest mistakes that a lot of fad diets make is encouraging people to drastically reduce their caloric intake from day one. For example, the standard diet usually consists of around 2,000 calories. If any diet instructs you to only consume, let’s say, 1,200 calories from the very beginning, forget about it! 

 

This is a fallacy for a couple of reasons. First of all, the most important aspect of any diet you choose to follow is consistency. If you fall of the wagon after a week or so, every eating plan ever created is going to fail. Do you want to know a great way to avoid sticking to a diet? Being miserable will get you there QUICK! 

 

Another reason this type of diet is a no-no is the bodily response to acute caloric restriction. Sure, reducing your caloric intake is how weight is lost. However, this should be done gradually. 

 

Ironically, when you instantly begin eating far less calories than the body is used to, you actually signal a sort of starvation response. Your body is literally hardwired for survival, and instead of shedding excess bodyweight; it will literally do everything it can to spare it. The end result: being hungry all the time and still not losing weight. 

 

2.     Completely Eliminating A Macronutrient 

 

In case you are not aware, there are three key macronutrients: carbs, protein and fat. Your body needs each of these to repair and carry out vital functions. While it is true that consuming a proper ratio of these nutrients is beneficial, eliminating any of them entirely is a mistake. 

 

Many diets that you are sure to come across will preach the miracle of abstaining from a certain macronutrient for a lengthy period of time. Simply put, don’t buy into it! 

 

3.     Weekly Or Daily “Cheating”

 

Remember how we talked about the importance of consistency as it pertains to sticking to a diet? Well here’s the thing: a healthy relationship with food needs to be a lifestyle, not a 6-week crash course. If you notice, a lot of diets basically have you starving yourself or eating things you hate all week before “allowing” you to have a cheat meal or day on the weekend. Essentially, you deprive yourself of enjoying food for days on end and the gorge on an unhealthy feast of your choice for one day. 

 

Make no mistake; one day of stuffing your face with junk food CAN undo an entire week of healthy eating. Your body doesn’t just reset its caloric calculator every morning; there is no “cycle”. Furthermore, this way of eating significantly increases your chances are developing an eating disorder. 

 

4.     General Absurdity 

 

Let’s keep this one simple. If a particular diet sounds absolutely ridiculous, it is. The things you can find out there can get crazy. For example, consuming every single meal in liquid form or only eating celery sticks and quinoa for two weeks is not going to magically chisel out your beach body. 

 

Use your own discretion here. You are not a lab rat taking part in a clinical trial. Any diet you decide to adhere to needs to at least appear reasonable from the get go! 

3 Benefits Of Working Out At Home

Here’s the deal, we all know tat exercise should be a regular part of our daily lives. This practice alone provides an enormous amount of benefits to virtually every facet of not only our bodies, but also our quality of life in general. Hopefully we can all agree that this is a fact. 

 

Another fact that probably won’t be considered controversial is that most of us are so busy that the idea of cramming literally anything else into our daily schedules seems out of the question. 

 

In this article, we are going to propose a solution that serves as a middle ground between these two facts: working out in your own home. Fitting in an exercise routine in the comfort of your home comes with many benefits. Here are 3 examples of how this routine can finally provide you with a way to manage the craziness of day-to-day life, while also keeping your body healthy and fit. 

 

Time Efficiency 

 

When it comes to going to the gym, there can be a lot of time required in the process besides the actual workout. For many people, the commute to and from the local gym can often take longer than the actual workout! This is especially true if you are in the habit of working out right after work, 5 o’clock traffic is a real bummer. 

 

This fact alone keeps many individuals from even attempting to establish a fitness routine. Time, especially in our world today, is a precious commodity. The last thing most of us can afford is to dedicate several hours of our day to workout for, at most, an hour. 

 

Working out at home is the solution to this issue. There is not extra time involved (you’re going home anyway, hopefully), and zero time spent waiting for a piece of equipment or rushing to make it to a group exercise class on time. When home is your gym, everything you need is already right there waiting for you any time you are ready! 

 

Cost Efficiency

 

While having access to the large array of equipment included in most commercial gyms is neat, it is certainly not a necessity required to get an effective workout in. Even without buying a single piece of equipment, you can easily get the job done. 

 

Your body alone is capable of a ton of things. One of these things is serving as your own personal set of weights. You are probably already aware of the usual bodyweight exercises such as push-ups, squats and burpees. These fundamental movements alone can whip you into shape. However, there are many more creative exercises you can literally perform in your living room using alone your body. 

 

Even if you decide some equipment is required, the price you will pay for a few items such as resistance bands, a jump rope or even a couple of kettle bells will still cost you less than a single months membership at many gyms. 

 

Whether you decide to build a fitness routine around bodyweight exercises alone or pick up a few extra pieces of equipment, working out at home certainly saves money in the long run! 

 

Free Of Distractions And Insecurity

 

Two common factors that keep a lot of people out of the gym are the annoying patrons that hog the equipment while they incessantly check social media and the feeling that other people in the building are judging them. 

 

Needless to say, making your home the gym solves both of these annoyances automatically. In the home environment, you are able to enjoy a focused workout in which challenging your body and improving your physical fitness are uninhibited by other people. 

 

How To Protect Yourself From The Corona Virus

As of March 11^th, 2020, the Corona Virus (COVID-19) has been recognized as a worldwide pandemic. We have known about the virus ever since it hit China last month, but now that it is at your door you need to protect yourself. Identifying symptoms, too, is important so that you can get help and avoid infecting others.

 

Don’t Panic

 

It is important to stay calm and focused on reality. While this situation and the word pandemic are very scary, panic only minimizes our ability to think rationally. One of the greatest ways to curtail panic is with knowledge and awareness. 

 

Prepare

 

First, let’s talk about what you need in order to prepare. 

 

·      The main thing you might face is prolonged periods of quarantine. This has happened in China and Italy both, so it may happen to you. In the case of quarantine, you will have to stay inside your home.

·      According to the Center for Disease Control (CDC) there are some key things you can do to prepare (just in case):

o   “Create an emergency contact list.” This should include emergency contacts for neighbors, friends, family, your health care team, employers, schools and your local health department.

o   “Learn about your employer’s emergency operations plan.” Find out exactly what your plan covers as to sick leave, work from home possibilities and how your employer plans to deal with this outbreak. 

o   Most important, stay informed, look to credible sources for information about COVID-19 and reject gossip and hype, which only propagate panic and anxiety. 

 

Precautions

 

Let’s talk about what you can do to prevent getting the virus in the first place. 

According to the Center for Disease Control (CDC), clean your hands often for at least 20 seconds each wash. Definitely wash your hands after blowing your nose, coughing, or sneezing, or having been in a public place.

 

If soap and water are not available, use a hand sanitizer that contains at least 60% alcohol. Soap and water are better than hand sanitizer if they are available, so please don’t stock pile hand sanitizer.

 

Clean your home well and regularly.

 

The CDC precautions continue, saying whenever possible avoid touching surfaces in public areas that are touched by many, such as doorknobs, handrails, and elevator buttons. Handshakes need to be postponed for now. You can use your sleeve or a tissue when you touch these. Wash your hands right after contact. 

 

Stay away from anyone you know who has a cold or flu symptoms. The World Health Organization recommends at least a 3-foot distance away from someone who is coughing or sneezing.

 

According to World Health Organization (WHO), you should follow safe respiratory hygiene. When sneezing or coughing, make sure to cover nose and mouth with either a bent elbow or tissue. Throw away all tissues right after use. This is because droplets spread virus by way of spores. 

 

Both the WHO and the CDC advise that if you are sick, stay home. Even when you don’t know if it is Corona or just a cold, it is better to stay home until you feel well again.

 

According to a medical professional who spoke with CNN on March 10, 2020, a 6-foot distance between people is a safe bet. 

 

Dr. William Schaffner, an internist and infectious disease specialist from Vanderbilt University told CNN on March 9, that the elderly and those with existing compromised health are best served by staying away from crowds, so for now postpone going to concerts, philharmonic and other places where large crowds gather in small spaces.

 

As of March 11, 2020, the authorities recommend not gathering in large crowds of 500 or more for everyone, hence the cancellation of sporting events around the US, including March Madness, the closing of Disneyland and the cancellation of various conventions. Respiratory infection spreads faster in poor ventilated areas and closed in settings.

 

Who Is At Highest Risk?

 

Older adults (Over 60) and those who have existing medical conditions including, lung disease, heart disease and diabetes will suffer the most and have the highest mortality rate if infected, according to the CDC. 

 

The director of the CDC's National Center for Immunization and Respiratory Diseases, Dr. Nancy Messonnier says, the highest risk of COVID-19 is for those over age 80 who have other medical conditions.

 

If you or someone you know fits into a high-risk category, stock up on groceries and any required medications, leave space between you and others, avoid crowds and travel, clean your hands and your house often, and stay home as much as possible.

 

Symptoms 

Normal Symptoms:

 

The CDC lists the following symptoms to look for, which are much like a cold: 

 

·      Fever

·      Cough

·      Shortness of breath 

 

If you have the normal symptoms, call your health care provider for an evaluation.

 

Emergency warning signs:

 

·      Difficulty breathing or shortness of breath

·      Persistent pain or pressure in the chest

·      New confusion or inability to arouse

·      Bluish face or lips

 

If you experience the emergency warning signs, seek medical assistance immediately.

 

(Source: https://www.cdc.gov/coronavirus/2019-ncov/about/symptoms.html)

 

Obviously, if you have been in contact with someone who has been diagnosed with COVID-19 you should see your doctor or seek emergency services immediately to get tested and do not come into contact with others to prevent spread.

 

More Information and Resources

 

·      General hygiene and cleanliness along with correspondence with your health care provider will go a long way. 

·      Wash your hands for twenty seconds often, especially after touching things many others have touched. 

·      Clean your house regularly, especially high use surfaces. 

 

For more information on COVID-19, consult the CDC at https://www.cdc.gov/coronavirus/2019-ncov/index.html. 

 

World Health Organization - https://www.who.int/emergencies/diseases/novel-coronavirus-2019