Short-term memory loss can be a serious issue, and it’s not always easy to determine the exact cause. For survivors of narcissistic abuse, it can be a result of C-PTSD, but in any case, it’s really difficult to deal with.
Although several medical conditions can affect memory, there are other things that also influence the brain. Lifestyle choices can have a big impact on short-term memory loss.
Consider these common causes of short-term memory loss:
1. Anxiety and stress. When you’re worried all of the time, it’s harder to remember things. Both anxiety and stress can adversely affect your short-term memory.
○ When you’re focused on things that cause you stress or anxiety, it’s more difficult to remember important tasks, names, or events. Your mind isn’t designed for multi-tasking, so these things can affect your memory.
○ Exercise and relaxation techniques help reduce stress and anxiety. Try meditation, yoga, going for a walk in natural surroundings, or participating in sports on a regular basis.
2. Not sleeping enough. Sleep is a vital component of brain function. The lack of sleep can have serious consequences for the body and mind.
○ When you don’t get enough sleep, it’s harder to remember things or pay attention during the day. In addition, your cells can’t restore themselves and heal. This affects your brain and other parts of the body.
○ Experts recommend getting at least seven or more hours of sleep per night.
3. Poor diet that lacks essential vitamins and minerals. Your brain needs food just like your body. A poor diet can affect your short-term memory. If you’re not eating enough or only eating junk food, your short-term memory suffers.
○ Researchers have found that vitamin B6 and others are important for the brain.
○ A high-fat diet with fast food, chips, and fried food can hurt the brain.
○ Switching to a nutrient-rich diet with whole foods, fruits, and vegetables can help turn diet-induced memory loss around.
4. Smoking and alcohol. Even a small amount of nicotine can affect the brain and body. Research shows that smoking can affect brain cells. Cigarettes and cigars affect the lungs and heart, so less oxygen gets to the brain.
○ Alcohol can also affect short-term memory and judgment.
○ Try to avoid smoking and alcohol to enhance your memory.
5. Loud music. You’ve probably heard that listening to loud music can damage the ears and hearing, but are you aware of its impact on short-term memory?
○ Several studies have found that constantly listening to loud music can interfere with how the brain recognizes normal sounds. The normal brain processes are interrupted, so it’s harder to remember things.
○ Loud music can actually damage the nerves in the brain.
○ This doesn’t mean you should stop listening to music. In fact, some classical music helps boost brain activity. The key is to avoid playing any type of music extremely loudly.
○ If your friends or family members are complaining about the noise, this means it’s time to turn it down.
6. Not getting enough vitamin D. Vitamin D is responsible for multiple body functions, and memory is one of the ones that is affected. The lack of vitamin D in the body can lead to cognitive or thinking issues.
○ To increase your vitamin D levels, spend more time in the sunlight, eat vitamin D rich foods, or take supplements with vitamin D.
If you suffer from short-term memory loss, see your doctor to determine if a medical reason is behind it. In any case, there may be lifestyle changes you can make to sharpen your memory.
If you want to lose weight, it’s important to know what foods to eat, and when to eat them. The meals and snacks you consume before and after exercising give you energy, prime your metabolism, and help you drop more pounds. Study these tips before you head to the gym.
How to Eat Before You Work Out
Forget the myth about exercising on an empty stomach. You’re likely to wind up losing muscle, and your performance will suffer. Give your body what it needs to train hard.
1. Choose carbs and protein. Gear up with a helping of complex carbohydrates and fast-digesting protein. Some good choices include Greek yogurt with fresh fruit or an egg with broccoli.
2. Drink water. The American College of Sports Medicine recommends drinking 2 to 3 cups of water within 2 or 3 hours of your workout. You may want to drink a little more or less based on your body size and the weather.
3. Keep it light. You want just enough calories to sustain you without weighing you down. Go easy on the fats. Wait at least 3 hours after any large meal before starting intense exercise.
4. Limit fiber. While a high-fiber diet is great for many reasons, including lowering cholesterol and stabilizing blood sugar, save the bran for later. You can fill up after you’re done sweating.
5. Play it safe. Midway through a dance class is an awkward time to discover how your body will react to unfamiliar foods. Stick to your regular fare and save the culinary experiments for your downtime.
How to Eat After You Work Out
Exercise uses up the glycogen stored in your muscles. In order for your body to recover and keep burning calories efficiently, you need to replace those stored carbohydrates. Here’s how to refuel.
1. Act fast. Some studies suggest that your body’s ability to replenish glycogen peaks soon after your workout. Plan on eating right away or at least within 2 hours.
2. Balance it out. It’s time to enjoy the same complex carbohydrates and proteins you ate before, but now you can add more healthy fats into the mix. Feast on baked salmon with your favorite vegetables or stir fry some tofu with bok choy and red peppers.
3. Control portions. Of course, if you’re trying to reduce, you want to burn up more energy than you take in. Online calorie counters can help you calculate your individual needs so you can figure out effective serving sizes for each meal and snack.
4. Focus on quality. At the same time, keep in mind that evidence is building that not all calories are the same. For the sake of your overall health and fitness, filling your plate with whole foods is preferable to eating the same amount of processed products.
5. Replace fluids. Plain water is usually adequate for staying hydrated. Carry your water bottle with you so you can drink while you’re exercising and drink at least 8 ounces afterwards.
6. Restore potassium. If you sweat heavily or work out for more than an hour, consider sports drinks to replace potassium and other electrolytes. Coconut water and various fruit and vegetables juices will work too.
Lose weight faster and more safely by putting the power of nutrition to work for you. Enjoying delicious and nutritious snacks and meals before and after exercise will give you the energy you need to lift weights or run for miles. You’ll slim down without having to go hungry when you combine physical activity and a balanced diet.
Have you ever wondered how doctors really lose weight? Although not all medical professionals are slim, some seem to have discovered weight loss secrets that could help you.
Doctors often fight their own weight loss battles, so they’ve learned how to keep the pounds off and away. You can learn from their secrets and use them to lose weight too.
Try these effective techniques:
1. Avoid watching the scale. Doctors admit that they don’t pay attention to the bathroom scale. Instead of watching every pound they gain or lose, they share that they focus on how they feel, and how their clothes fit.
* It’s more pleasing to watch your jeans or pants fit you better than to obsess about the numbers on the scale. Your weight will naturally fluctuate on a daily basis. This is mostly due to water retention, so it’s important to focus more on the big picture.
2. They count calories where it matters. Instead of calculating the calories in each piece of lettuce, most doctors pay attention to calories where they matter.
* For example, they don’t worry about calories in fruits and vegetables because these foods have fiber and other nutrients that strengthen your health.
* However, they pay close attention to the calories in snacks such as granola or trail mix. You may be surprised to learn how many empty calories are in some of your favorite snack foods. They may look healthy, but in reality, they pack in the calories.
3. They pay attention to diet supplements. Sometimes, even doctors consider magic pills like diet supplements.
* What separates doctors from most consumers is that they carefully study the ingredients before they take any supplement. They understand that some of the ingredients can have serious side effects in addition to weight loss.
* They also check with other professionals if they need more information.
4. They avoid letting diet failures stop them. Doctors sometimes cheat and fail at their diets. After all, they are human. Failures will happen, but the way you respond to them matters. Doctors understand that they can start a diet again without issues.
* Many doctors admit that some of their diets haven’t worked in the past. Nevertheless, they’re always ready to start again and keep going to reach their weight loss goals.
5. They understand stress eating. Their jobs are filled with stress, so they know that stress eating is a reality. However, they also know that when you eat because of stress, you can seriously damage your weight loss efforts.
* Doctors have stressful jobs that often involve overtime and worrying about their patients. They also have to deal with late payments from patients, insurance companies, pharmaceutical reps, difficult staff members, and huge medical school loans.
* They’ve figured out other coping mechanisms to deal with the worry and anxiety that don’t involve food. One of the best ways to stop stress eating is to exercise or get active. Dancing, running, walking, or hiking can help you fight stress without adding extra calories to your day or night.
Doctors know that weight loss is a long-term goal and not a short-term fight. You don’t have to invest in complicated programs to achieve long-term results. You can use slimming secrets from doctors to keep the pounds away and stay lean.
You may be worried about eating too much, but are you also concerned about not eating enough, Drastically cutting your calories and going on a fad diet can hurt your body and brain. You may be starving your brain of essential nutrients if you don’t eat enough food.
Your brain needs a healthy diet just like the rest of your body. The cells in your brain need the nourishment that comes from food. Food provides your body with carbohydrates, proteins, and fats. It also offers nutrients such as minerals and vitamins that promote brain health.
Your brain benefits from nutrients such as folic acid, omega-3, and others found in food. Your brain needs these minerals and vitamins to function properly.
Find out what happens in your brain if you don’t eat enough to provide the nutrients it requires:
1. Shrinking of the brain. When your diet lacks enough nutrients because you’re starving or participating in a fad diet, your brain can shrink.
* If you don’t get enough B vitamins, your brain can atrophy.
* In addition, if you don’t get enough amino acids by eating protein or omega-3s from fats, then it can shrink.
2. Concentration and memory issues. Without the proper amount of nutrients, your brain can’t focus.
* You may have difficulty concentrating on simple tasks. Math or tasks that are more complex may become impossible.
* You need B vitamins, folic acid, omega-3, vitamin C, vitamin E, niacin, vitamin D, and other nutrients to concentrate effectively. Without them, your brain simply can’t function the way it was designed.
3. Brain damage. If you starve or don’t get enough food for long periods of time, brain damage can be the result. This brain damage may or may not be reversible.
4. Craving food. When you don’t eat enough, you start to crave food. You can’t stop thinking about it or shut off your brain.
* Your ability to make healthy food choices decreases. Since your brain thinks you’re starving, you’ll eat anything you find. You won’t be able to avoid temptations or stop eating junk food.
* Research shows that you’re more likely to eat carbohydrates and sweets to try to refuel.
* The constant cravings for food distract you. They can distract you to the point that you can’t work or study. You may even be in danger as you try to drive or walk since you can’t pay attention to your surroundings.
You may be worried about losing weight, fitting into your old jeans, or looking great in a swimsuit. These things motivate you to reduce your calories and food intake. However, fad diets and desperate attempts to lose weight can leave your brain without the proper nutrients. This is a dangerous and risky practice that can have long-term consequences.
Avoid skipping entire meals for days or weeks at a time. This type of unhealthy practice throws your entire body into starvation mode and hurts your brain, too.
You can avoid overeating without sacrificing important nutrients. You can reduce calories in a healthy way while ensuring you’re getting enough for your height and age. It may take some extra research when considering a diet, but your brain’s health is certainly worth it.
The stomach is one of the hardest parts to flatten in the body. Everyone wants perfect abs, but it takes works and commitment to get them. You can spend hours at the gym fighting for flatter abs, but if your diet isn’t focused, then you’ll struggle to achieve the results you desire.
Luckily, there are foods you can eat – and some to avoid – that can help you in your endeavor for flat abs.
Let’s look at some general guidelines for healthy meals that will help tone your body and stomach area, along with those foods you’ll want to add more of.
General Food Guidelines
Some foods to avoid for flatter abs:
Avoid sugar and junk food, such as salty chips and pretzels, as much as possible.
Alcohol is also high in both calories and sugar, so that’s one to avoid as well.
It’s also important to shun trans fats and other fats that aren’t healthy. When looking at your food labels, if you see “hydrogenated” fats or oils, put it back. Many labels will say something like “No Trans Fats” right on the front to help you find the products without them.
Food groups to include in your diet for flatter abs:
Focus on fiber. Eating plenty of fruits and vegetables, especially in raw form, will give you the fiber you need to support your goal.
Stick to natural foods, rather than processed items. Most grocery stores keep the natural foods, such as fruits, veggies, eggs, meat, and dairy, along the edges of the store. You might want to venture into the middle for some minimally processed items, like rice, beans, healthy oils, and spices.
Foods to Add to Your Grocery List
Make these foods a standing order for every week:
Chili peppers. Chili peppers should be at the top of your grocery list. They’re spicy, can kick up any recipe, and can boost metabolism. The capsaicin in chili peppers may also help you burn fat as you reach for flatter abs.
The protein in yogurt can keep you full for long periods, so you’re not tempted to eat junk food. Yogurt also has other nutrients that can help you get a flatter stomach: Yogurt contains probiotics that may help your digestive system and reduce belly fat. The calcium in yogurt is also important because it has been linked to flatter abs.
This white vegetable has sulforaphane, a nutrient that has been linked to lower belly fat because it can reduce fat cells. Cauliflower also has high fiber, so you’ll feel full and have a stronger digestive system.
Green tea. Green tea is mostly known for its powerful antioxidants, but it also has fat fighting power. Green tea has been shown in studies to promote a higher metabolism. It can also give you more energy, so you can finish your workouts to get flatter abs.
Consider Your Entire Diet
Although adding these specific foods will help you get a flatter stomach, it’s important to look at your overall diet for best results.
Simply adding more yogurt or green tea isn’t enough if your meal plans aren’t healthy. Your body needs nutritional support to fight fat. Include protein, carbs, and healthy fats at each meal. Ensure you’re getting enough vitamins and minerals from your food and drinks.
For best results, plan your meals ahead of time. This will help you avoid grabbing items from vending machines or fast food that doesn’t support your goal.
Give yourself a fighting chance! Follow these tips for getting flatter abs and making your workouts more meaningful.