How Diet Affects Your Focus and Concentration

Your body is like a machine with many parts working together to make that machine run smoothly. 

 

Your brain is the central part of your machine. It’s only 2% of your body weight, but it uses over 20% of your body’s energy. 

 

While it may carry out millions of tasks each day to keep your body running smoothly, if you don’t take care of it, it can reach a point where it starts to slow down and affect your memory and focus.

 

Luckily, all your brain needs is a few simple fixes that come in the form of sleep, relaxation and eating the right amounts of the right types of foods. Just as you wouldn’t put just anything in your car and expect it to run, your brain also needs the right types of foods to work efficiently.

 

We all know by now that processed foods are bad for your health. They increase the risk of heart disease, obesity, diabetes, and other chronic diseases. But did you also know that eating foods high in sugar, salt and saturated fats can also have a negative impact on your energy and concentration levels?

 

The Negative Effects Of Diet On Nutrition

 

·       Poor nutrition

This can be due to a diet that’s low-fat because the brain requires certain essential fatty acids to work properly. And on the other side of the spectrum, diets high in fat also reduce memory and concentration levels.

It can also be due to eating foods high in sugar in its sucrose form and simple carbs, as white rice and flour, as they result in sugar crashes that greatly reduce concentration levels. In addition, if your diet is lacking in essential minerals and vitamins, especially vitamin B group and vitamin D, your ability to focus will get worse with time.

 

·       Hunger

The reason we get cranky when we’re hungry is that blood sugar levels drop, so does our energy levels. And when we don’t have enough energy, we feel sluggish, and hence, are unable to focus on the task at hand.

 

·       Stimulants

While it may sound crazy that caffeine causes lack of focus, it’s true for all of us, especially for those who drink more than 2 cups per day. Over time, your body gets used to the large amounts of caffeine coursing through it and decreases its production of neurotransmitters which are responsible for concentration and attention.

 

·       Dehydration

People don’t realize how crucial water is to your concentration levels. Even 1% drop in normal hydration levels can have a negative impact on how well you concentrate. Dehydration can also bring on headaches, low moods and fatigue.

 

Just as there are factors that diminish focus, there are many factors that improve focus levels, such as:

 

·       A good diet

Those who eat a well-balanced breakfast tend to have improved short-term memory than those who didn’t pay much attention to it or skipped it altogether.

 

A nutritional diet should include minerals and vitamins as:

 

·       Magnesium which is known for its anti-inflammatory properties and soothing effect on the brain

 

·       Zinc is important for the healthy production and performance of neurons; brain cells.

 

·       B vitamins are all known for maintaining good brain health. Thiamine (B1) especially helps boost mental strength and short-term memory. Vitamin B6 is crucial for keeping up focus levels. Vitamin B9 (folate) sustains memory and healthy brain function. If your body is lacking in vitamin B12, it can cause brain fog, confusion and memory loss.

 

·       Vitamin D could b a helping factor because it aids in the production of serotonin, one of the ‘feel-good’ hormones that help keep you focused and calm.

 

·       Vitamin E keeps up the brain’s energy and strength.

 

·       Protein is also very good for concentration because it’s considered the building blocks of the brain. Research shows that a high-protein diet, which includes lean meat, beans, omega-3 fatty acids, beans and nuts, can help improve concentration and focus.

 

·       Dietary supplements

While supplements aren’t substitutes for real food, they can come in handy, especially when your body is lacking in certain minerals and vitamins, and you’re unable to provide them through your daily diet.

 

·       Drink lots of water

Your brain is 85% water. It can’t function without it. Neurotransmitters and hormones produced by the brain rely on water. This is why when you drink plentiful amounts of water, you’ll be able to stay focused and alert for longer. 

Knowing what to eat throughout the day can have such an immense effect on your ability to focus and concentrate. It can also greatly impact both your short-term and long-term mental health which can lead to an increase in productivity and efficiency.

 

5 Ways to Prevent Cognitive Decline

 

What you do in your early adult years can have major repercussions on the health of your brain. Making good lifestyle choices early on can prevent your cognitive abilities from declining as you age. Staying away from drugs, alcohol and smoking can mean a world of difference.

 

While sadly, there’s still no cure for Alzheimer’s, there are a number of ways to help slow down, maybe even reverse, its symptoms by engaging in brain-healthy activities that protect the brain and urges brain cells to become more active and alert.

 

1.    Stay socially active

 

There’s no denying how fun it is doing activities with your friends, or even going to new places and meeting new people. We are social creatures. When you connect with others, even through a simple smile or hand shake, your brain releases the happy hormone known as oxytocin. This elevates your mood, reduces stress and boosts cognitive functions.

 

2.    Step outside your comfort zone

 

As we age, we become stuck in a certain routine. Adults don’t like trying new things, in general, which could be a reason why our brains start shrinking as we age. As kids, we always enjoyed trying new activities and doing things we’ve never done before, but as we grow older, trying new things makes us more uncomfortable and we fear rejection and embarrassment which reduces brain stimulation and increases cognitive decline.

 

3.    Exercise, eat, sleep

 

Getting regular exercise comes with a slew of benefits; physical, emotional and most importantly, mental. It can improve mental processing speed, memory while slowing down, even reversing, cognitive impairment. And exercising doesn’t necessarily mean high-intensity, hours on end, rigorous movements. It could be a simple 30-minute walk, going for a swim, gardening, or doing yoga. The point is to keep your muscles engaged and your blood pumping for no less than half an hour.

 

Maintain a well-balanced diet of fruits, vegetables, protein, whole wheat and omega-3 fatty acids. Try to stay away from foods high in sugar, carbohydrates and trans fats. Studies show that there are foods that improve brain health are avocado, olive oil, spices such as turmeric, curry and ginger, nuts and berries since they’re rich in phytochemicals which are loaded with antioxidants and anti-inflammatory properties. They promote good health and can slow the decline in memory function by aiding the metabolism process of glucose in the brain. It also boosts cognitive signals. Drinking 2 and a half cups of blueberry juice or concord grape juice daily for 12 weeks consecutively has proven to prevent, even reverse, cognitive impairment and neuronal functioning.

 

We all should be getting, on average, 8 hours of quality sleep each night. If you get less than 7 hours of sleep at night, that could increase your risk of cognitive decline in the long run. What you do in your early adulthood years can have a serious effect on your brain health as you age - it’s all connected. A review of observational studies carried out in 2014 states that, “healthy sleep appears to play an important role in maintaining brain health with age, and may play a key role in [Alzheimer’s disease] prevention.”

 

4.    Listen to music

 

Music engages the right side of the brain, allowing you to focus more on what you’re doing rather than letting your mind wander. It also reduces stress and anxiety. What’s even interesting is that setting words to music improves memory and concentration skills. It also boosts brain processes and can even reverse Alzheimer symptoms.

 

5.    Play games

 

Your brain needs exercise too to stay young and fit. Mental activities slow down cognitive decline and increases focus and concentration. And now there’s an endless array of mental puzzles to choose from. You can buy them at bookstores, play on your phone or tablet. Even adding up your grocery bill in your head is a great way to keep your brain pumped and alert.

 

Reading, learning a new language or playing a musical instrument are great examples of activities that keep your brain operating at its best. Another great way to create new brain pathways is to try something new, like taking a different route to work or write with your non-dominant hand. Your brain wants to be challenged, so why not give it what it wants.

 

A Final Note

 

While it’s a normal part of life to experience a slight decline in our mental abilities as we age, we have the ability to slow it down. It’s never too early to start, no matter where you are in life so you can keep your brain healthy so you can age gracefully and enjoy every minute of it.

 

References

 

1.    https://www.foreverhealth.com/blogs/forever-health/69756485-4-ways-to-prevent-cognitive-decline

2.    http://theconversation.com/how-to-reduce-the-risk-of-cognitive-decline-with-age-82464

3.    https://www.everydayhealth.com/columns/health-answers/ways-prevent-dementia/

4.    https://www.businessinsider.com/ways-to-prevent-alzheimers-reduce-cognitive-decline-2017-7#read-play-games-or-otherwise-stimulate-your-mind-8

5.    https://www.opencolleges.edu.au/informed/learning-strategies/5-ways-prevent-cognitive-decline-later-life/

Do You Believe in Your Own Potential?

 

While we all have dreams and aspirations, few of us are fully aware of our own potential. It can be hard to see the truly good and admirable traits in ourselves, just like it is our faults. However, believing in your own potential is a crucial part of developing your self-confidence. 

 

In order to achieve all, you’re capable of, you have to believe in the potential you have. It can help you to try new things, challenge yourself, and take risks that could all lead to success. We’ve come up with a few ways you can determine if you believe in your potential.

 

Spend Time in Self-Reflection

 

The first way to determine if you believe in your own potential is to spend time in self-reflection. Ask yourself what you are capable of; what are your strengths and admirable qualities. This time spent determining your potential is valuable to who you are as a person and achieving your full potential. During this time, try to focus on the following:

 

●   What is your potential?

●   What do you want to achieve?

●   Do you truly believe you can achieve it?

●   What can you do with this potential?

 

Focusing on these things and answering these questions will help you to identify your potential and believe in it more strongly. 

 

Write Down What You See As Your Full Potential

 

Now that you’ve had time to reflect on what your potential is, you can list the qualities and skills that entails. This will help you affirm what your potential is and your belief in it. Study this list and keep it with you, being sure to look at it whenever you feel yourself doubting your potential. This will help you keep your potential in the forefront of your mind and helping you to truly believe in your potential.

 

Prove Your Potential to Yourself

 

For some to truly believe in something, they need to see it. This even extends to what they believe about themselves. A great way to truly believe in your potential is to prove to yourself you have it. Act on it; challenge yourself by pushing the limits of your potential. 

 

This challenge can be career-, hobby-, or relationship-oriented, so long as it challenges you and forces you to showcase your full potential. Once you’ve achieved the goal you set for yourself and fully showcased your potential, you’ll not only have a well-earned sense of accomplishment and confidence, but you’ll also fully believe in your potential without doubts.

 

Surround Yourself with People that Believe in Your Potential

 

We all like to think we don’t let others affect us, but the reality is that the people around us, especially those close to you, do have an effect on us and our emotions. If those close to you doubt your potential, you’re likely to do the same. You don’t need that negative influence in your life. Instead, surround yourself with people that believe in your potential and encourage you to achieve all you can. Their positive influence will provide you with encouragement and help you to see and believe in your potential.

 

We all have a river of potential inside us, but few people truly recognize and believe in that potential. Believing in your own potential is an essential part of your confidence and success. If you believe you are capable of accomplishing something, you’re far more likely to actually accomplish it. 

 

However, believing in your own potential may not come as easily for you as it does for others. It’s often something we have to work on and prove to ourselves before we believe it. We hope we’ve helped you to see and believe in your potential. 

 

Being Ageless Starts In Your Mind

Everyone grows older and eventually dies; it’s just the natural way of life. However, how a person deals with aging is a whole other story and entirely up to the person. You’re brain has the power to make you ageless.

 

If you have the right mindset, you can make it, so you hardly notice you’ve aged at all. In this article, we’re going to provide you with everything you need to start putting yourself in the ageless mindset.

 

How Can a Positive Mindset Make You Ageless?

 

Of course, we don’t mean that it can literally make you ageless, but it can certainly make you feel as if you are! One of the biggest complaints amongst those over the age of 50 is the feeling of deterioration, decline, and the feeling of being unwanted or not useful that so often comes along with aging. 

 

Your mindset is a big part in how you cope with that and, also, how you can work to combat it. If you keep your mind focused on the positive things your age has brought you (like wisdom, understanding, and the ability to better help others) and work diligently to maintain good physical health, you won’t notice your aging a bit. Plus, it will greatly improve your overall outlook on life, as well as your quality of life.

 

Ignore the Culture Surrounding You

 

We live in a world obsessed with youth. Every day, older people are pushed to the side in favor of the younger generations. People are seen as being in their prime when they’re in their late ‘teens and early twenties. Those who are older than 30, tend to frequently lie about their age, trying to make it seem like they’re part of the favored, younger group.

 

In order to get past this and actually start living with an ageless mindset, you have to do your best to tune it out. You have aged to the best state you’ve been yet. You’re wizened and seasoned. Stop denying your aging and own it; that’s what will truly make you ageless. 

 

Love Your Body and Own Your Age

 

The only way to ensure you keep having the ageless mindset is to continue to love your body and remind yourself that you are getting better with age. There’s no such thing as perfection for humanity; we make mistakes, learn, and grow throughout our lives. 

 

An important part of keeping yourself in the ageless mindset is loving and appreciating your body for what it does for you and how far it has gotten you. Every day that you’re alive, you learn something new and adapt to changes around you. The first step in keeping an ageless mindset is loving your body for all its many years and experiences and appreciating it.

 

Never Say ‘Never’

 

The number one thing that will knock you off your track towards an ageless mindset is negativity. We psych ourselves by telling ourselves that we’re too old to do something, too set in our ways to learn something, and even that we’re simply too old to be of value. 

 

These thoughts are toxic and highly dangerous to the positive outlook you’re trying to maintain. You are capable of doing anything you put your mind to; now, it may take you a little extra effort to get there, but if you make the effort, you can accomplish it. 

 

Never listen when that negative voice inside your head tells you anything negative about your abilities, your worth, or your age. 

 

How you deal with aging is entirely up to you: you be in denial about the fact that you’re getting older by lying about your age and dying your hair, or you can embrace your age for all the wonderful things it has brought you and move forward with a positive mindset with have you feeling ageless. 

5 Key Benefits Of Building Confidence

 

Confidence is a necessary trait in life that helps you to go much further in life. It isn’t always something you inherently have; sometimes you have to work at it. And once you do build it up, you have to keep working at it, as it can be easily torn down. 

 

Working at building your confidence, though, doesn’t always come easy; is it really worth the effort? What’s even in it for you? In this article, you’ll find the five key benefits that you can get from working on your confidence.

 

1)    Improved Performance

 

Having better confidence can help you perform better in various areas of your life. For instance, it can improve your productivity at work while also encouraging you to go for more challenging projects or chance getting a promotion. Being confident in what you’re doing can help you to do your absolute best. The more confident you are in your abilities, the better you will perform.

 

2)    Ease of Social Situations

 

Those who are more confident tend to be at ease in social situations. Due to their confidence, they don’t need to rely on the views of others for validation or their opinions for their own self-worth. This results in a greater sense of ease in these situations. 

 

It helps you to more freely be yourself. The positive energy and confidence these people exude in these situations attracts others to them and puts them at a greater ease as they go through new experiences.

 

3)    Better Health

 

Confidence and positive self-esteem can help to keep you in better mental health. Working to boost your confidence can help to improve your mental health and your overall health. Knowing your worth, value, and skills within yourself, rather than relying on others to provide that for you, can cause you to be happier, stronger, and more secure mentally and emotionally. 

 

Those children who grow up with a higher sense of confidence tend to get better grades, perform better in school, take better care of themselves, and tend to excel in sports, the arts, and socialization.

 

4)    Overall Happiness

 

Boosting your self-confidence can help to improve your overall happiness in life. Those who have a healthy level of confidence often report being happier and more satisfied with their lives than those who struggle with their confidence. Confidence helps you to have happier and healthier relationships, go further in your career, and perform better, leaving a person much happier and more satisfied with their lives. 

 

5)    Less Insecurity and Doubt

 

Confidence helps you to know yourself better than ever before, making you sure of your worth and value. This helps you to easily squelch the common feelings of insecurity and doubt that crop up. 

 

When you’re confident, you know what you bring to the table, what you want, and how you’re going to get it; you refuse to let insecurities build up or doubt to creep in. This helps you to go even further in life and protect the confidence you’ve already built up.

 

Confidence is a trait that, once worked at and built up, can get you very far in life. For many people, building up confidence doesn’t come easily. For those, it might even take far more motivation than for those to whom it comes easily. 

 

What’s in it for them to put all the effort and work necessary in maintaining good confidence? We hope that this article helped to provide you with all the motivation and incentive you need to start working on your confidence today.

 

Don’t wait; an improvement in your overall satisfaction and quality of life await you.

Incorporating Movement Into Your Day

Diet and exercise are important partners in achieving/maintaining a healthy weight. But how much exercise, and how intense?

 

While resources like gyms are great for slimming down and bulking up, they are also expensive and require time a solid block of time. This are difficult commitments for many people. 

 

Your body doesn’t only burn calories and build muscle while you’re at the gym, however. Below are suggestions on how you can build activity into your day so that you can burn fat and build muscle even when you can’t make it to the gym.

 

Walking For Convenience

 

The ancient philosopher Hypocrites wrote that walking is the best medicine. The air was cleaner then, but getting out and about (or at least about) is still a great way to get rid of some extra calories. 

 

Consider setting a minimum radius by block for how far something needs to be for you to start the car. If it’s within, say, five blocks or so, just walk. Blocks are a big unit of measurement, but if you do go to the store, consider parking further from the entrance. Every little bit makes a difference, after all.

 

Walking during breaks at work can burn some calories, even if it’s just around the office. It can also be a great way to help your circulation and give your eyes a rest if you have a desk job. 

 

Walking For Pleasure

 

Walking doesn’t only have to be something that you do when you need something. Consider taking a few minutes at the beginning or end of your day to take a walk outside. It can be a great way to reset to either prepare you for the day ahead or wind down from a busy day.

 

Too many resources recommend getting a dog to encourage weight loss. It’s true that having a dog to walk can be great motivation but dogs also mean a huge commitment of time and energy. If getting a dog isn’t in the books right now, consider visiting the nearest animal shelter. 

 

Many of these facilities will be more than happy to let you walk one of the dogs waiting to be adopted. As most of these facilities are under-funded, volunteers like you may be the only chance that the animals get to have their exercise too.

 

Biking Intermediate Distances

 

Getting a bicycle can be a great way to go intermediate distances, especially if you won’t need to carry anything back. In cities, bikes can be even faster than cars when you figure in traffic. They’re also cheaper to run. Different cities and towns have different rules on where you can ride a bike, however, so be sure to do some research before you take to the streets, bike-lanes or sidewalks.

 

They can also be a great all-terrain vehicle, if you find one with different gears. This is handy for rural towns that may have a paved down-town with some more difficult streets and back-roads. In cities, bikes without gears are often just as good.

 

Bikes can be fairly expensive when new, so if you’re low on funds, consider checking second-hand stores, yard sales, and the local newspaper for used bikes. Keep in mind too that they can help to save on gas and parking fees, so a well-used bike can pay itself off pretty quickly.

 

Hopefully this article has helped you to come up with a few ways to incorporate more movement into your everyday routine. Of course, this doesn’t mean that you shouldn’t also take some time out for exercising, especially exercises that build muscle. 

 

Losing weight might be your key priority right now, and that’s fine, but there are also benefits to having more muscle.