Conquer your resolutions this year (in 4 easy steps) Comments Off on Conquer your resolutions this year (in 4 easy steps) 279,534

Each new year, by day two, we already start to see memes posted on our friends’ social media accounts. They’ve already failed their new year’s resolutions and can’t wait for the following year to come. We’ve all been there. This year do it differently, conquer your resolutions once and for all. With a few key tips, accomplishing your resolutions won’t seem so difficult and can become a reality.

Step 1. Brainstorm with vision boards

Many people start the new year desiring to better their life but have no clue where to start. It’s a bit difficult to make changes and accomplish goals if you don’t have a clear idea of what those goals or changes are. Try starting vision boards or set aside time for brainstorming sessions. These can be done alone or with groups of friends. Many people swear by vision boards whereas others opt for simple brainstorming techniques. It’s extremely useful to consider everything you’d like to realistically accomplish within the year in order to eventually conquer your resolutions.

Step 2. Set realistic expectations

Many people set unrealistic goals, get discouraged, and accomplish next to nothing due to lack of confidence. Resolutions such as earning a million dollars or starting a self-owned business usually lead to failure—without more in-depth planning. While it’s great to dream big, first identify the smaller steps needed to reach your goal and use those steps as your resolutions rather than the ultimate goal itself. For example, if your ultimate goal is to become fluent in Mandarin, first you need to see if it is feasible to accomplish that goal by the end of the year. The steps to becoming fluent in Mandarin might be to enroll in classes, take intensive courses, and live in Beijing for a period of time—let alone to have the resources needed in order to do it all. Write out a step-by-step plan, which might lead you to realize you need two, three, or even five years to complete this resolution. Thus, make your resolution for this year one of those smaller steps e.g. save $50 per week or practice language apps three times per week until you have the money to enroll in classes.

Step 3. Write them down and cross them off

Once you’ve got a clear idea of your goals and resolutions you should write them down—every single step. This simple trick is often taken for granted but can help immensely. While it may seem silly, it’s especially important to cross them off once accomplished. It’s amongst one of the most suggested practices to overcome periods of stress or anxiety because it helps visualize our goals, increase the desire to complete them, and then provides a huge boost of self-esteem once accomplished. As simple and ridiculous as it sounds, the desire to be able to cross something off a list is a tremendous source of motivation. Don’t just write down the resolution—but all the steps required to arrive at the resolution. No matter how small the step, write it down and cross it off when completed. Write it down, cross it out; simple and effective.

Step 4. Review and reset regularly

The final step throughout the year is to regularly review your goals, resolutions, and accomplishments to see how you’re doing. Don’t get discouraged if you’re off track, reset your goals and resolutions, and get yourself back on track. Remember success is the effort taken to accomplish your goal not necessarily in accomplishing it. There may be roadblocks and things that stand in the way of accomplishing your goals quickly, but it’s not a race. We tend to compare ourselves to others—which lowers self-esteem and creates negative thoughts. Remember, everyone accomplishes goals at different paces. Stay motivated, stay positive, and stay proud of completing even the smallest accomplishment. It will help you to get one step closer to conquering your resolutions.

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How a simple detox can boost brainpower Comments Off on How a simple detox can boost brainpower 193,256

Girl drinking berry smoothie

 

You know that one person who’s always talking about the latest cleanse or trendy detox and how “life-changing” it is. It’s almost guaranteed that within a few days, they’ll be on to the next one. Who doesn’t want to lose weight, improve endurance, and purge toxins? It’s not surprising to see short term physical benefits from detox, but often not mentioned are the mental health and cognitive performance benefits also gained from a proper detox. Mental health and brainpower benefits are significant.

Anxiety. Insomnia. Depression. Dementia. Eating disorders. Even Alzheimer’s is on the rise. While going on a short term cleanse or detox to help treat any disorder might seem counterintuitive, restoring your body to health both mentally and physically can drastically boost your mood and overall disposition. The glow of positivity from improved self-image helps interpersonal relationships as well.

Girl hiking outside
Is a detox right for me?

Grow new brain cells

  • Most detox diets are significantly low in calories which may help boost Brain-Derived Neurotrophic Factor (BDNF). This chemical signal in the brain promotes new cellular growth.
  • As a result, it may lead to a number of mental health benefits including improved brain health and functioning, as well as to help stave off mental illnesses. There are some great BDNF studies available online.

Enhance focus and concentration

  • Another benefit one can attain from slightly restricting calories during a detox is the increase in focus. This is thought to come from a mechanism known as “food-seeking behavior.”
  • The mechanism involved has to do with a rise in hormone production. Dopamine, adrenaline, and cortisol boost focus and reduce distractions. Along with helping to block out distractions, a detox can also help keep your mind focused on tasks. This can help boost productivity in an academic setting or in the workplace, as well as helping to accomplish tasks at home that require efficiency and critical thinking. Additionally, it also may help improve focus and intensity during sports and other physical activities.
  • Certain supplements called nootropics help boost brain function even further by promoting increased blood circulation, stimulation of the central nervous system, and stimulating new brain pathways.

Increase blood flow to the brain

  • Detox diets can boost brainpower through PGC-1-Alpha. This multi-faceted signal assists in a wide range of bodily functions including increased blood flow to the brain improved blood circulation and supplied nutrients and oxygen.
  • This effect is quite beneficial to cognitive health.

Boost mood and good vibes

  • High levels of vitamins and minerals consumed in certain detox treatments boost mood and good vibes by producing serotonin and dopamine.
  • Processed foods, refined sugar, and other food-like products may cause mood swings, feelings of lethargy, energy crashes, and other unpleasant symptoms that may lead to malnutrition.
  • Nutrient deficiencies should be addressed in order to promote overall healthy body function.
Girl hiking outside jumping
No more brain fog!

Improve brainpower, cognitive function, and problem-solving skills

  • This should come as no surprise. High-nutrient, low-calorie foods can greatly improve cognitive functioning.
  • Eliminating nutrient-deficient foods will lift “brain fog” caused by poor diets.
  • Clearer thought processes and faster decision-making skills may be felt almost immediately after commencing a detox.

Improve brain-signaling

  • Hydration is always important. And increasing water intake is usually an aspect of many detox plans. Proper hydration enhances overall health, and greater hydration levels can lead to improved brain-signaling.
  • It goes without saying that water is important for all living things, and it’s especially true for living organisms that are made up of mostly water. In the human body, 73% of the heart and brain is water. This is why dehydration has a direct effect on cognitive performance.

Prevent mental illness

  • Aside from boosting mood and good vibes, assisting in the growth of new brain cells, and improving cognitive performance, a detox can also help prevent mental illness.
  • Brain matter growth can help prevent illnesses like depression or bipolar disorder from developing.
  • An increase in nutrients can help reduce anger and may help prevent the onset of Alzheimer’s disease and dementia. With the rise of mental illnesses, it’s worth trying different methods every now and then to see what works best for you.

Prevent cellular breakdown

  • A detox diet can help reduce inflammation in the body. This helps prevent cellular breakdown and promote healthy cells (which, obviously, helps overall health). This is true for all the body’s cells, including those in the brain.
  • Implementing a regular detox may not only help promote the growth of new brain cells but also help protect the cells you have, which can preserve and further boost brain function.

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Forget diets! These simple adjustments can improve your health. Comments Off on Forget diets! These simple adjustments can improve your health. 228,072

Diets shouldn’t suck! It’s easy to get caught up in fad diets that leave you feeling worse than before. On the bright side, you can better your health and lose weight by making small changes. These changes will prove to be more successful than jumping into a new diet all at once. Eat what you want and still be healthy by trying these simple adjustments for huge results! 

The Way of Whole Grain 

Let’s be honest… pasta is the best dish ever. Unfortunately, it’s packed with carbs that don’t help when trying to eat healthier. Instead, try whole-grain pasta! Whole grain pasta not only has fewer carbs, but it also has more protein, fiber, and vitamins. This protein-packed pasta will have you turning down seconds and feeling healthier in no time. 

No Fried Food Friday

Fried food is another delicious meal that harms our health. Cut back on your fried food intake and realize how much better you feel. It may be hard to stop eating fried food all at once, so try, “No fried food Friday.” By avoiding fried food one day a week, you’ll feel healthier and realize you can accomplish anything! 

Small Plate, Please

Portion control is a huge factor in your eating habits. It also makes the largest difference when trying to enhance your well-being. Start eating off smaller plates to trick your mind into thinking you’re eating the same amount of food. If you’re eating out and don’t have this option, ask for a to-go box when you receive your plate. By putting half the meal in the to-go box before you even start eating, you’ll avoid eating too much and have leftovers for tomorrow! These simple swaps ensure you don’t overeat while still enjoying the foods you love.

Effortless modifications to your usual meals will significantly improve your health. Diets cause you to hate what you’re eating, which leads to you quitting the diet in a matter of days. Easy adjustments are the best way to live healthier and happier. 

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