Memory and focus tend to wane as we get older. That’s a known fact. But what a lot of people don’t know is that the same is true when we have suffered from trauma during and after narcissistic abuse in toxic relationships.
We’ve discussed a number of ways to strengthen your brain health and to try to ward off cognitive decline. Today, I’d like to address one more, and that’s meditation. There are a host of great things you can obtain through this practice. Enhanced brain function is just one of them. Join me as we take a look at the mental benefits of meditating regularly.
Slowed Aging Process Meditation has been shown to actually alter the connectivity pathways in your brain. The result is the actual slowing of cognitive decline that comes with age. Studies of meditation have resulted in demonstrating that memory loss can be reduced and attention increased in participants who take part in a meditation or mindfulness program.
Stronger Mind Meditation causes you to focus your attention in specific ways and to block out distractions from the outside world. Doing so is one way to increase the levels of neurotransmitters and connections in your brain. Ultimately, your mind will be stronger, more alert and better-performing due to this regular practice.
Memory Retrieval The process of meditating offers you many benefits. One of these is the ability to access long-forgotten memories. The mindfulness and focus attained during meditation give your brain the ability to ignore the outside distractions we’re bombarded with every day. Your mind is then free to go deep into the seldom-used recesses in order to call up memories you may have essentially locked away.
Better Focus and Concentration Meditation encourages mindfulness, the process of being in the moment. Every day we’re faced with tons of outside stimuli. It can be incredibly difficult to gather our thoughts and to pay attention to any one thing, even if that thing is an important one. Through meditating, the neural pathways are strengthened ways that allow for increased focus. In fact, a concept known as neuroplasticity says that these neural connections are actually physically altered within the brain structure, leading to concrete changes.
Increased Memory Storage The areas in which memory is stored are the frontal brain lobe and the Hippocampus. Both of these regions light up on scans when measuring brain activity during meditation. This is evidence that the neural pathways are being stimulated. Your capacity for storing additional memories grows as you practice meditation and stimulate these areas of the brain on a regular basis.
There you have it. Meditation is great for your brain. Give it a try and see if you start to notice a difference in your ability to remember and in your focus.
Part of taking care of yourself during and after narcissistic abuse is taking care of your head – more specifically, your brain. We’ve touched upon the types of food that can enhance brain health, but now I want to get into the nitty-gritty of what the brain-boosting foods you eat should contain. You should strive to consume a mix of vitamins, minerals and essential nutrients for your brain in order to keep it functioning at its best levels. Read on to learn more about these components, what they do and how you can get more of them.
Proteins Neurotransmitters are the chemicals in the brain that allow communication between cells. They are made up of a number of components including amino acids, which are the building blocks of protein. Eating foods high in protein help you to maintain a healthy balance of neurotransmitters. When neurotransmitter levels are low, you could experience a number of difficulties. These include poor concentration, low mood, inability to concentrate and difficulty sleeping. Poultry, meat, fish, dairy and eggs are all good sources of protein.
Antioxidants With age, the nerve cells in your brain become susceptible to damage by destructive compounds known as free radicals. Not only do these unstable molecules of oxygen exist freely throughout your body, but they’re also found in the environment in the forms of pollution, smoke and ultraviolet radiation. Antioxidants are found in nutrients like selenium, beta-carotene and Vitamin C, and can protect your body from the damage done by free radicals. Eat foods like blueberries, dark chocolate, coffee, pecans, artichoke, cranberries and kidney beans to be sure you get sufficient antioxidants in your diet.
Omega-3 Fatty Acids As we age, our brains encounter additional inflammation, the nerve cells decrease and blood supply begins to decline. All of these issues, combined with fewer neurotransmitters, reduce the efficiency of cell communication. Omega-3 fatty acids help to improve brain cell communication by restoring the efficiency of electrical signal release among them. They also work to reduce inflammation and have been shown to keep memory loss at bay. Oily fish like salmon and trout are full of these fatty acids, but there are lots of other foods containing them, as well. Eggs, walnuts and leafy greens are good sources. As are oils like krill, flaxseed, chia and cod liver.
Complex Carbohydrates Energy can’t be stored in your brain cells. Therefore, they must receive a constant supply of glucose in order to maintain a healthy, working supply. These types of carbs keep blood sugar levels stable and provide the fuel needed to move nutrient-rich blood to the brain. This energy is delivered efficiently through complex carbohydrates in vegetables and fruits. Whole wheat can be problematic for brain health, though, as it causes blood glucose levels to rise too quickly. Blood sugar spikes are believed to contribute to the onset of Alzheimer’s disease.
Now that you know some of the best nutrients for your brain, you can make wise choices regarding your food intake. Try adding some of your favorites from these categories as you work to improve your overall brain health.
You know how important it is to take care of your brain during your narcissistic abuse recovery. Over the past days, I’ve shared with you the importance of keeping your brain in shape by learning new things, varying your routine and staying active. Today, let’s focus on playing games to maintain your mental fitness.
Flexibility No matter what type of brain-challenging game you play, chances are you will have to be flexible in order to perform well. When you can’t solve the crossword puzzle, you look to outside sources for help. If you get stuck on a move in a particularly challenging chess match, you’ll find yourself playing out various scenarios in your head until you decide which one is the best option. Brain teasers can be frustrating, but you persist and roll with the punches in most cases until you’re able to overcome the challenge presented to you.
Memory Of course, your memory is challenged when engaging in mentally stimulating games. In games against others, you must remember their last move in order to figure out your best strategy. Solo games often present the challenge of either thinking back on previous actions or of holding onto a particular game plan until its use becomes necessary later in the game. Keeping all the information straight is usually the main purpose of such activities.
Creativity Brain teasers, games and puzzles give you plenty of opportunities to flex your creativity. Having to quickly come up with solutions to given challenges, to recall past information and to make connections between components forces you to come up with different ideas and to test them out. Your innovation and ingenuity come into play when engaging in these types of activities. Your problem-solving skills are bound to become stronger.
Resiliency When you practice challenging mind games regularly, you may notice that things start to come easier to you both in these specific games and while completing tasks requiring similar skills. You’re effectively training your mind, and it will become more resilient, able to go with the flow or roll with the punches. Your reaction times and word recall may also improve. Plus, your attention span may grow as you gain experience taking in multiple types of information, while simultaneously figuring out solutions.
As you can see, there are lots of benefits to brain teasers and other such activities. These are merely some of the most common. Grab a friend to play a board game or sit down to a brain training exercise. You’ll soon notice that the rewards are great.
Even in the famous playwright’s day, it was believed that the herb, rosemary, had properties to enhance one’s ability to remember. This is something you may not have heard before or may have simply set aside as an old wives’ tale; however, scientific researchers have shown that this herb contains a number of brain-boosting properties. Keep reading to learn more about rosemary’s ability to improve memory and how you can harness its powers in your everyday life.
Facts About Rosemary Rosemary has a long history of homeopathic uses. As noted from the above Shakespeare reference, the belief that it is associated with the ability to remember has been around for centuries. Even the ancient Greeks have thought this to be the case. It’s also been seen by some cultures to symbolize love and loyalty. Others have used rosemary as a means to ward off even spirits. Additional uses include improving hair growth, controlling dandruff, relieving pain and healing coughs. The herb has digestive benefits, as well. It’s known to relieve cramping and bloating, along with constipation. In addition, rosemary oil has been shown to lessen respiratory problems such as sore throats, colds and allergies.
Types of Memory I’d like to take a moment to look at the different types of memory. You use your mind in countless complex ways, and your memory serves various purposes. Past memory is made up of those things you’ve already done or learned. This is the information we hold and maintain for various lengths of time. Present memory is our working memory and involves the knowledge we use in order to complete a task. Future memory is often thought of as, “remembering to remember.” Future memory can prove to be tricky. It has to do with all those things we must remember on our to-do list, the stuff we notoriously forget unless we write it down.
Rosemary and Memory It’s this future memory that seems to be most affected by rosemary. Researchers have discovered that smelling essential oil from this plant can help to improve people’s ability to remember to complete future tasks. In 2013, scientists from Northumbria University presented their findings regarding rosemary and prospective, or future, memory at the Annual Conference of the British Psychological Society.
In their study, participants were placed in a room containing the scent of rosemary or lavender oil or in a control room with no scent. They were then given complex memory tests. It was found that the rosemary group of participants scored significantly better than either of the other groups. A more recent test, in 2017, of school children yielded similar findings. The reasoning behind these results are thought to be due to chemical compounds from rosemary being absorbed into the bloodstream and sent to the brain when inhaled.
Sniffing some rosemary oil when you wish to improve your ability to remember to tackle certain tasks could be helpful, according to research and wives’ tales. I’d say it’s worth trying!*
*Your health comes first!Always check with your medical professional before trying any of the advice on this site. We are not medical professionals and this is only advice based on our own experiences and research.
But good news: there are lots of things you can do to give your memory a boost. Along with these exercises, certain lifestyle factors have shown to have a significant impact on how well our brains function. I’d like to take some time today to focus on just three things you may not realize contribute to your overall cognitive function. Read on to learn more about these three things that affect brain health.
What You Eat It’s true. What you put into your body makes a difference when it comes to brain health. Just as eating a balanced diet is recommended for a healthy body, you should also strive to meet healthy dietary intake if you wish to maintain efficient brain functioning. Along with following general guidelines for a well-balanced diet, there are some specific foods that have been shown to boost memory and improve focus. Blueberries are one such food. They reduce inflammation and slow down the aging effects on the brain. Fatty fish contain the omega-3 fatty acids necessary to build brain cells, leading to an improvement in learning and memory. Dark chocolate is one you may be pleased to know contains a number of good-for-your-brain compounds, including caffeine and special antioxidants known as flavonoids. Caffeine increases alertness, sharpens concentration and improves mood. Flavonoids boost your memory and hold back cognitive decline. Some other foods to add to your list of brain boosters include broccoli, pumpkin seeds, turmeric, coffee, oranges, nuts, and eggs.
Mental Activity The amount of activity you subject your mind to heavily influences your brain’s function. The approach is that of the “use it or lose it” philosophy. The more you engage in an activity that engages a particular type of cognitive function, the stronger that function will become. For example, when you exercise your working memory by manipulating information in your mind for a particular time period, you will tend to be able to do these types of activities with increased ease over time. There are a number of benefits to maintaining an active mind. As you engage regularly in activities such as reading, working with brain teasers, engaging in hobbies and learning new skills, the sharper and more alert you will become, with better recall.
Genetics Cognitive decline is to be expected to some extent in everyone. However, the extent of that decline is different for everyone. This has been the topic of many scientific studies in an attempt to determine ways we can delay the onset of conditions such as Alzheimer’s and dementia. Why is it that some people can remain sharp as a tack well into old age while others begin to suffer memory loss earlier? Researchers have shown that a person’s genes have a heavy influence on these outcomes. There are known genetic markers that are associated with cognitive functioning in aging. The existence and combination of these markers play a significant role in the manner in which an individual’s brain function is maintained with age.
The information I’ve just provided is a mere summary of all that’s known on these topics, but I wanted to share with you some of the key elements that contribute to your overall brain health. While some are out of your control, there are a number of preventative measures you can take to keep your mind sharp.
We’ve touched on the importance of memory as the storage and filing system of your brain and how it can be affected by narcissistic abuse. As a survivor, I’m sure you’ve encountered frustrating memory lapses such as forgetting why you walked into that room or being unable to remember where you put your keys. While these types of things are a part of life, you can work to lessen such occurrences by exercising your brain. Let’s take a look at how your memory is like a muscle and the ways you can start to “work it out” to make it stronger.
Work to Improve Current Skills It’s likely you have a set of hobbies you are good at and enjoy. That’s wonderful. You may have noticed that what you love to do has gotten easier over time, possibly less challenging or even boring. That’s because your brain has become accustomed to doing these activities, and new connections aren’t being formed in your neuropathways. You can change that by pushing yourself to push your skills or to pursue more difficult activities in your current hobbies. For example, try an advanced crossword puzzle or learn some new painting techniques.
Switch Up Your Routine On that same note, the things we do every day as a matter of our daily self-care, leisure, household, commute and work habits can become complacent and boring. Doing things the same way day after day isn’t stretching your brain’s limits or causing it to gain new connections. Try switching things up by attempting the opposite of what you ordinarily do each day. This will cause you to use the other side of your brain for a change. Use your less dominant hand for things like writing or using your computer mouse. Take a different way to work. Make a concerted effort to talk to someone new. Watch a documentary instead of your usual Tuesday night sitcom.
Get Physical Yes, physical exercise also gives your memory a workout. The reason for this is that our brains rely on an adequate supply of oxygen in order to function well. When you engage in physical activity, you’re boosting the flow of oxygenated blood to the brain. Aerobic exercise like running or cycling work best for ramping up the blood flow.
Take a Class Learning something new is a sure-fire way to increase brain health and make your memory stronger. Sign up for a class in something you’ve always wanted to try or even just look up a tutorial online for a start. Anything that causes you to work your brain in new ways will have the effect of creating additional neural pathways and connections.
Teach What You Know Another method for upping your brain power that many people may not realize is to teach something to someone else. Showing someone how to do something causes you to organize the material and to figure out ahead of time how to present it. These steps lead to increasing your own understanding of the information and your ability to recall it with ease.
These are merely a few common ways to keep your memory working and the brain connections forming. Anything new you can add to your routine will probably help. Have fun adding activities to your own memory strengthening regimen and see if you notice a difference in what you’re able to remember.