 Ever feel like your mind is as cluttered as a messy desk? Multiple tasks and responsibilities clamor for your attention, such as caring for children or elderly parents, worry over relationships or financial issues, coupled with the latest news from always-on technology. It can leave your mind feeling like a scrambled egg.
When your mind gets cluttered like this, you are not just momentarily distracted. Your thoughts jump everywhere, and it can be hard to focus on any one thing for more than a few seconds. Productivity suffers, as well as the ability to make good decisions, and you may be tempted to indulge in unhealthy foods or drinks in an attempt to get some short-term relief. Consider these 10 easy-to-implement, effective, healthful ways to help declutter, calm, and soothe your mind instead.
So start de-cluttering your mind. Pick one of these tips and incorporate it into your life. Then add others as desired. You will love your newfound sense of calm! References:
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 Food plays an important role in the development of a child’s brain. Children have very active and busy lives, now more than ever before. Their days are long and packed with schoolwork and after-school activities. The brain is constantly working to help fuel thoughts, movements, breathing, etc.; therefore, their bodies and brain need an adequate amount of fuel to stay energised and focused throughout the day. The brain consists of highly metabolically active tissue that requires a constant supply of calories and micro nutrients to meet its energy needs. What kids eat or don’t eat can impact their overall development and cognitive function.
Here are 10 foods that can help kids be sharp and get the most out of their learning and activities: Eggs: Eggs are a great source of high-quality protein and choline.1 Adequate protein is essential for proper growth and development, whereas choline is a precursor to several neurotransmitters that help with cognitive development and memory function.1 How to serve: Eggs can be served a number of different ways—scrambled, boiled, sunny-side up, over easy, etc. Pick your child’s favorite way of eating eggs and serve with whole grain toast for a hearty breakfast or an after-school snack. Salmon: Fish such as salmon, tuna, mackerel, etc. contain omega-3 fatty acids (EPA and DHA), essential fatty acids, which are crucial for brain growth and development.1 Including at least two servings/week of omega-3-rich food can help support cognitive function. Learn which fish pack more benefits than others. How to serve: Introduce the kids to different types of fish early on, because eating fish/seafood can be an acquired taste for many. Try making salmon patties, tacos, or grilled sandwiches. Green leafy vegetables: Spinach, kale, collards, etc., not only contain dietary fiber but are also packed with antioxidants and phytonutrients such as folic acid and lutein, which can help support cognitive development and memory.2 How to serve: Kids usually aren’t thrilled about eating their greens. So, you can try hiding spinach, kale, or other greens into a smoothie, quiche, pasta sauce, or omelet. Blueberries: Blue and purple fruits and vegetables such as blueberries, purple grapes, and eggplant contain anthocyanins, a polyphenol shown to support brain health and function by positively affecting memory and focus.3 How to serve: Add blueberries to whole grain pancakes and Greek yogurt for a hearty, protein-rich breakfast. Almonds: Almonds contain vitamin E, an important nutrient that aids with neurological functions such as balance and coordination.1 How to serve: Swapping out peanut butter in sandwiches for almond butter is a great way of incorporating almonds in their diet. Another great way of including almonds is adding them in pesto sauce instead of pine nuts and serving over whole grain pasta. Meat: Lean meats such as beef, chicken, turkey, etc., are a rich source of vitamin B12. Vitamin B12 is required for rapid cell growth and division, especially during fetal brain development. Inadequate B12 status can impact cognitive functioning and impair brain growth.1 How to serve: Try making beef kebabs or add shredded chicken or turkey in soups, stews, chilli, or wraps. Avocados: Avocados contain a rich supply of monounsaturated fatty acids or “healthy” fats that help support overall vascular function which can help deliver adequate nutrients to the brain.1 How to serve: Avocados are another food that can be an acquired taste. Adding avocado into a smoothie is a great way to mask the taste and add creaminess. Beets: Beets are a good source of nitrates, which help support blood flow to the brain and promote mental performance.4 How to serve: When mixed into foods, beets can turn any food into a fun bright jewel colour that’s fun to eat. Try mixing beets into hummus, pasta sauce, or hash browns. Dark chocolate: A small amount (1-2 ounces) of dark chocolate is a great addition to the diet due to the high content of flavonols it contains. Flavonols are phytonutrients containing anti-oxidative properties that may help support memory and brain function.1 How to serve: Rather than choosing milk or white chocolate, look for at least 70% dark cocoa when selecting chocolate. Instead of giving your children hot chocolate from a mix, create a healthier version by mixing a tablespoon of dark cocoa powder with warm almond milk. Turmeric: Turmeric is an ancient spice that has been used for centuries in India. It contains curcumin, a polyphenol that gives turmeric its yellow colour. Curcumin contains anti-oxidative properties, which may help with cognitive function.1 How to serve: Create your version of “golden milk” by adding 1 teaspoon turmeric powder to warm almond milk. References:
 According to a 2016 survey conducted by the Yoga Alliance, yoga in America is expanding at an almost exponential pace, with some 37 million people in the U.S. (nearly 1 in 10 Americans!) practicing it on a regular basis. What is behind yoga’s explosive growth and popularity? Why are both men and women of all ages flocking to this ancient practice?
Traditional yoga, which originated in ancient India more than 2,000 years ago, is a complex, rather esoteric system involving eight different “arms” or divisions. These arms include such disciplines as breathing, postures, concentration, meditation, withdrawal of the senses, and other practices, beginning by focusing on the outer world, then turning the focus inward until liberation or enlightenment, known as samadhi, is achieved. Modern yoga, especially in the West, is almost exclusively focused on the physical postures known as asanas, as well as breathing and concentration. But even this mostly physically focused yoga is much more than just a set of physical poses, and it differs exponentially from simple stretching or other fitness routines. Yoga connects everything, including the movements of your body and the oscillation of your thoughts, to the rhythm of your breath. Through this connection, your attention is naturally directed inward. And it’s this inward directedness that helps you to become “friends” with your thoughts. Instead of trying to suppress them or judge them or change them, you simply become aware of them and how they change from moment to moment. Gradually, you become more aware, and over time, as your body becomes more flexible, so does your mind. Ask anyone who practices yoga on a regular basis why they do it, and you’ll get a variety of reasons from “yoga just makes me feel better” to “I like being more flexible.” But as it turns out, there is a plethora of scientific studies to back up yoga’s impressive effects on physical and mental health. Here are seven powerful reasons, all backed by science, why you should begin your yoga practice today:
References
 If you are anything like the average smartphone user, you spend about five hours per day on your device. In addition, you skim through work emails on vacation and check your social accounts before bed, poring over articles and double-tapping photos on Instagram. Maybe you aren’t aware of it, but the only time you truly unplug is when you’re asleep at night.
It turns out dependence on technology isn’t great for mental health. According to a 2016 University of Illinois study, mobile device addiction is linked to depression and anxiety—specifically when people use devices for escapism or to fill a void. Removing stress is an effective way to improve well being, but this becomes difficult when people become addicted to the very source of their anxiety. The good news? Awareness goes a long way, and there are a number of concrete steps you can take to disconnect in today’s connected world. Implement the following tips to unplug, improve your mental health, and ultimately boost your sense of fulfilment. 1. Leave work at work. Make a point of relaxing after work hours—especially on weekends and vacations. Rather than treating these times like lighter versions of your actual workday, refrain from checking your work email or accepting calls that aren’t urgent when you’re off the clock. If you feel your boundaries aren’t respected, gently inform your colleagues that constant connectedness can hinder workplace productivity. The 2016 study “Exhausted But Unable to Disconnect” reveals that it’s not only the time workers spend responding to emails after hours, but also the anticipatory stress, or the expectation of having to respond to after-work emails, that is stressing them out.3 Similarly, if you work from home, try to maintain standard work hours. Keep your clients informed of these hours and avoid returning to projects during your off time. A little self-imposed structure will help you disconnect in a big way. 2. Take a social media detox. Social media use has been linked to issues such as depression and social isolation. According to Brian Primack, director of the University of Pittsburgh’s Center for Research on Media, Technology and Health, those who reported spending more than two hours a day on social media had double the likelihood of perceived social isolation than people who spent just half an hour per day on social platforms.4 This is why taking a social media detox can work wonders for your mental health. Either limit your use of social media to just once or twice per day or go cold turkey and take a full week off. Regardless of how you structure your break, the numbers are in your favour. 3. Engage in activities without your phone. Disconnect by taking up device-free activities such as hiking or yoga. Team sports are another compelling option. Know from the start that you are making a conscious decision to use your phone less frequently and get in shape while you unplug. For an added challenge, the next time you have the urge to look at your phone during what’s supposed to be a relaxing activity, go without your device. Rather than researching recipes online, grab a cookbook and spend a tech-free evening making dinner. Or if you’re meeting friends for drinks, leave your phone in the glove compartment of your car. In order to truly disconnect, you must get used to being without your device. 4. Disconnect with your loved ones. Have you ever planned a nice night with your family, only to find that everyone is glued to their phone? Rather than banning devices outright, you and your family can agree to disconnect at specific times. This will make it seem like you’re working together rather than monitoring one another’s technology use. So on dinner next Thursday, request that everyone go without their phone. Or plan a Sunday evening game night during which all devices must be in another room. Disconnect together in order to connect with one another. 5. Put all devices away before bed. This is a crucial piece of advice. Do not look at your phone, tablet, or computer screen before bed or you risk compromising the quality of your sleep. A pair of Michigan State University studies indicated that smartphone use keeps workers mentally engaged late at night, which can interfere with their productivity the next day.5 Not only that, but the blue light emissions from digital devices can throw your physiological clock out of whack. If you want to disconnect at night, keep your phone in another room for optimal results. No doubt, it will be waiting for you the next morning. 6. Commit to a daily meditation practice. Pick a time and place and commit to a routine meditation practice. Embrace the quiet environment, even if sitting still proves a challenge. If you can only spare 10 minutes each day, that’s perfectly fine—your mind and body will thank you for the break, no matter how short. These tips will help you unplug from your devices and disconnect from the chaos of your daily life. Make a point of taking time to unwind each day. In doing so, you will experience less stress and be more productive in the long term. References:
Submitted by the Metagenics Marketing Team |
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