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Foods To Boost Memory

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Eating right is a good way to stay healthy. But did you know that the right kind of food can also help boost your memory? Just like other organs in the body, the brain needs vitamins and minerals to keep it from deteriorating too quickly. In fact, research shows that eating the right kind of super foods can help keep off Alzheimer’s disease and dementia. Here are foods to eat to help keep your gray matter healthy and boost memory.

Whole Grain

Your brain cannot work without energy. The ability to focus and concentrate comes from an adequate supply of energy. Give your brain the energy it needs by eating whole grain food with low glycemic index so that glucose is slowly released to your bloodstream to keep you mentally alert all day long. Eat brown whole grains like granary bread, pasta, cereals and rice.

Tomatoes

There is evidence to suggest that lycopene, an antioxidant found in tomatoes can help protect against free radical damage that causes dementia and Alzheimer’s. Eat cooked tomatoes with olive oil to help with absorbency.

Blueberries

When you’re craving for some snacks, blueberries are a healthy alternative to chips and cake. Evidence gathered by Tufts University suggests that blueberries are effective in delaying short term memory loss. Blueberries are easy to come by but if you can’t find them, fruits and vegetables with red or purple coloring carry anthocyanin, the same protective compound in blueberries.

Oily Fish

Essential fatty acids (EFAs), particularly Omega-3 fats are important for healthy brain function, heart, joints, boost memory and overall well being. Good sources of EFAs include flaxseeds, pumpkin seeds, walnuts and oily fish. The most effective Omega-3 fats occur naturally in fish like mackerel, trout, sardines, kippers and salmon. Increased intake of these foods can also help protect against Alzheimer’s and memory loss.

Broccoli

Vitamin K is known to enhance brain power and cognitive function. One of the best sources of this vitamin is broccoli because it is high in a substance called glucosinolates. It helps to slow down the breakdown of the neurotransmitter, acetylcholine which we need for the central nervous system to work properly and to keep our brains and boost memory.

Nuts

Vitamin E found in nuts can help prevent cognitive decline. Aside from nuts load up on leafy green vegetables like asparagus, olives; eat plenty of whole grains, seeds and eggs.

Sage

Sage has long been associated with improving memory and focus. Most studies focus on the benefits of sage oil. However, you can add fresh herbs to your diet or add it at the last stage of your cooking to preserve the beneficial oils.

Avocado

Eat more guacamole or avocados because it is a rich source of Vitamin E. Avocado is rich in powerhouse vitamins E and C, formidable antioxidants associated with lower risks of developing Alzheimer’s. Seeds like sunflower are also rich in Vitamin E.

Red Wine

Studies show that people who consume a moderate amount of red wine regularly could be at a reduced risk of developing Alzheimer’s disease. New research also shows that red wine prevents age-related memory loss.

Exercise

You can’t eat it, but research shows that regular exercise is important because it changes the brain to improve memory and thinking skills. Studies suggest that moderate to intense exercise can slow down brain aging by 10 years while helping prevent cognitive decline.

Lifestyle

How To Spend Less Time On The Internet

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In the age of technological revolution, people have become completely reliant on high tech gadgets like laptops, tablets, notebooks, and mobile phones. You can be online anywhere, anytime. So, virtual socializing has become predominant in one’s life. The Internet is not only helpful for studies and work, but also a great medium for shopping, socializing, and entertainment. Because it is so engaging, more and more people are getting hooked to its benefits, and sometimes they lose some precious moments of their life to the Internet. Here are some tricks to take you out of this web and enjoy your real life.

Keep track of your surfing time
If you want to cut the span you spend on the internet, keep track of your surfing time. You need the internet for your school or college projects, office work, and some time for socializing. Do not convince yourself that you need an entire day for these activities. Check how much time you need to check and compose important emails. Keep note how much internet you consume for your profession. Now you know how much time you spend browsing the internet without any goal. You may be surprised to notice that you waste at least 2 hours of your day on social networks. If you can keep a fixed time for social networking, you would naturally spend less time in front of your computer screen.

Take regular breaks
Remind yourself that sitting with your smartphone or laptop and constantly internet surfing is not good for your health. It can lead to regular headaches and eye problems. If you get a short break from your work, do not immediately log onto Facebook. You can go out for some fresh air. Try to keep an engaging book near you. Read for 10 minutes when you have a break. You can also call your friend. It will refresh your mind and you can concentrate on your work more effectively. Make a routine for yourself. If you spend 2 hours in front of the computer screen, try to keep 15 minutes more for your evening walk sessions.

Block the addictive sites for some time
When you know which sites consumes most of your time, you can block them temporarily. Most browsers are equipped with apps that can temporarily block some sites. You can also install add-ons to block the access of distracting sites. When you cannot visit those sites, you will naturally reduce your internet surfing time.

Time for some offline activity
Some interesting hobbies can help you reduce your time on the internet. You can keep a pet. Taking it out for a walk regularly can keep you occupied for some time each day. Call your long-distance friends instead of liking their photos on social networks. You can also learn to play drums or guitar. These activities can keep you refreshed.

Move your devices
Try not to keep your laptop or notebook in your bedroom. Your sleep cycle gets disturbed when you spend more time on the internet at night. If you have a habit of checking Facebook and Instagram after waking up in the morning, keep it far from your bed at night.

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Why You Need To Work On What You’re Passionate About In Your 20’s

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When you are in your 20’s, you should work hard on what you are passionate about. Try to set a foundation for a life well-lived. Be a little introspective about yourself and write down your passions and goals that you want to achieve in life. Every person has different sets of dreams and aspirations, but in your twenties, you can come out of your comfort zone and walk an extra mile to achieve your dreams.

Live out of your comfort zone

Twenties are the ideal age to leave the cozy corners of your house and travel as much as you can. If you have the means to travel abroad, do not miss the opportunity to explore the most exotic places on earth. Mingle with different people and learn about their culture. Your perspective about life will gradually change as you communicate with people from diverse cultures and backgrounds. You can come out of your inhibitions. The more you travel, the richer experiences you collect for life.

Build meaningful relationships

You have an entire decade with you to understand the value of life. The twenties is the time to recognize and drop your certain friends. Separate yourself from negative influences. It is the time to stick to positive values and find friends for life. As you mature, your relationships should also mature. Interact with your immediate family more often. You should have some shoulders to rely on in the rough waters of your life. Passionate people will connect with entrepreneurs with the same interest.

Learn to adjust and be flexible

You are relatively free from many responsibilities in your twenties. So, this is the perfect period to experiment, fail, and rise back. Take up the challenges that you always thought about. If you fail, you get a lesson for life. If you win, you get more. The challenges make you tough and prepare you for the future. Be sporting to accept both sunshine and storms in your life.

Do not settle down too early

When you get a lucrative job offer, you may feel it’s the right time to settle down. Think outside-the-box and do not settle down in life so early. You have a decade to explore and experiment. If you get a chance, try to change one or two jobs. Diverse work experiences help you identify your field of interest and your potential. You can learn some valuable lessons of life in your field. Do not settle for less. Strive for more. Passionate entrepreneurs will always shoot for the impossible and make it possible.

Live within your means

It is not good to spend entirely what you earn. Do not be a slave to a lavish lifestyle. If you spend your money frivolously, you may not have the funds for your future endeavors. Save some for your future and pursue some interesting hobbies. Save your hard-earned money for some occasional treats for your family. Luxury is a wonderful thing, but only if you can afford it.

The twenties is full of enthusiasm and energy. Make the most of it. Be curious about everything around you and examine what you want to do with your life. Arrange your finances for the future as you have added responsibilities ahead. Take care of your health. Maintain a balance in your life to achieve what you want.

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9 Changes To Make To Build Self Esteem

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How do you build self esteem? If you want to succeed in this life, then you need to work on your self-esteem. By having confidence in your own abilities and self-worth, you are going to find it far easier to achieve what you want. Those with good self-esteem will be able to push themselves towards their goals, rather than stay at a point where they feel comfortable. If you feel like you are not moving ahead in your life, whether it is socially or at your place of work, then the following changes will work wonders for you.

1. Develop a skill

Work on developing your skills in something that you are passionate about. By doing this, you will be proving to yourself that you can accomplish something. This is going to result in you having a high degree of self-worth. It will demonstrate that you can achieve what you want in your life if you are willing to put your mind to it. You, of course, also have the side-benefit of the skill that you develop being able to help you achieve your business or career goals too.

Remember; it is important that you develop a skill in an area that you are passionate about. If you do not, you will not be motivated to improve. This can really put a dampener on your self-esteem. A good skill to start building that will help with building your self esteem is organization.  To learn how to be better organize, check out this article.

2. Believe in Yourself

It is important that you start to believe in yourself. Whenever you face a challenge in your life, tell yourself that you have what it takes to overcome it. If you can convince yourself that you can tackle whatever is thrown at you, you are more likely to jump headfirst into something. This will give you the edge that you need in life.

It is worth noting that this is not the ‘be all and end all’ to developing self-esteem, but it is certainly going to help.

3. Acknowledge your past successes

From time to time, sit down and take a note of the successes that you have achieved in your life. By developing this list, you will be proving to yourself that you do have what it takes to be successful, because you have already achieved success in your life.

Whenever you have a new success, and it does not matter how minor it is, feel free to add it to your list. Keep showing yourself that you are worth something.

4. Self-Analysis

Before you learn to build self esteem, it’s important that you carry out some self-analysis. Make a list of what you are good at. Ignore the things that you are not so good at right now. By looking at your skills, talents, and education, you will be able to convince yourself that you are a far better person than you give yourself credit for. This sort-of ties into the previous point about acknowledging your past successes. These are all tools that you can use to provide evidence that you are worth something.

5. When you agree something, keep to that agreement

When you make an agreement with somebody else, do your best to keep to those agreements. The problem with not following through on the agreements that you have with other people is that you are going to start to convince yourself that you are untrustworthy. When this happens, you are going to have a lack of faith in your abilities. You will find it a whole lot more difficult to convince yourself that you have what it takes to succeed.

6. Be Willing to Take Risks to Build Self Esteem

I once saw a good analogy about self-esteem and poker chips. This analogy argued that self-esteem is very much like poker chips. The more chips you have, the more risk you are willing to take when it comes to gambling. Now, apply this to self-esteem. The more self-esteem you have, the more risks you are going to end up taking. So, start to take those risks. Obviously, these should be calculated risks, but risky nonetheless. As you do this, you will actively be building up your level of self-esteem. This results in you being more willing to take risks. Remember, risks are what gets you ahead in life.

Why not start working on your self-esteem today? Why it is not the be all and end all to succeeding in the world of business, it certainly is going to put you on the right path to success.

7. Be Realistic

Part of having to build self esteem is to make sure that you do not overextend yourself when it comes to your skills and agreements. You need to be realistic with everything that you do. If you are not realistic when it comes to your talents, then it will result in over-promising. When you over-promise and don’t deliver, you are going to pick up quite a knock to your self-esteem.

8. Wake Up Positive

This may only be a small change, but it is something that really does work. To build self esteem each day, you should make a conscious effort to wake up and be positive. Tell yourself that you are going to succeed that day. Tell yourself that you are going to tackle each challenge that comes your way. Many people will practice positive affirmations, or perhaps meditation, in a bid to improve their positivity levels. The more you do this, the easier it is going to become.

9. Do Not Judge Yourself Against Others

Finally, and this is important, to build self esteem you should not judge yourself against other people’s successes. You are working on improving yourself as a person. If you judge yourself against other people, you will be judging against something that you are not. We all have our own unique skills. We all have our own weaknesses. No person out there is 100% the same as another. The only person you should be judging yourself against is you. The success you achieve in life should be based around who you are as a person. The second you compare yourself against others is the second your self-esteem is going to plummet.

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