The Impact of Lifestyle Choices on Short-Term Memory Loss

The Impact of Lifestyle Choices on Short-Term Memory Loss

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.

  • ○ Research studies show that stress can increase cortisol levels in the body, and this can affect brain function, including 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.

EAT! Discover What Happens to Your Brain If You Don’t Eat Enough

EAT! Discover What Happens to Your Brain If You Don’t Eat Enough

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.

Find out how I lost 100 pounds without killing myself!

A healthy diet is important for a strong brain.

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.

Waking Up Without Coffee Made Easy

Waking Up Without Coffee Made Easy

If you’re trying to cut down on caffeine or you accidentally run out of K-cups, there are other ways to wake up fast in the morning. Rub your eyes and take a look at these tips for natural energizers.

Breakfast Ideas for Waking Up without Caffeine

1. Drink water. Your body needs water to function efficiently, so a big glass in the morning will prime your metabolism and help you digest food. Rehydrate with 16 ounces of water served up at room temperature or colder if you prefer.

2. Peel an orange. Citrus smells have a stimulating effect, so indulge in oranges, grapefruits, and tangerines. Whole fruits have an advantage over juice in giving you more fiber.

3. Add mint. Mint is another invigorating choice. Brew a cup of mint tea, sprinkle mint on your eggs, or pop a breath mint on your way to the office.

4. Reach for protein. When you’re planning your breakfast menu, opt for dishes high in protein to give you energy. Some delicious choices are eggs, Greek yogurt, and bean burritos.

5. Focus on complex carbohydrates. Stabilize your blood sugar by eating whole grains, vegetables, fruits, nuts, and seeds. Starting the day with fruits and vegetables will also help you to reach the recommended 7 to 9 servings.

6. Prepare the night before. What if you’d like a hearty meal, but you know you’ll be in a rush, Arrange the ingredients before you go to bed. Whip up a smoothie that’s ready for the blender or a casserole you can pop in the microwave.

7. Pack it up. Design your breakfast to go. Buy individual packages of yogurt drinks or unsweetened cereal. Bring your hardboiled egg to work and eat it at your desk.

Other Lifestyle Ideas for Waking Up without Caffeine

1. Let in the light. Exposure to light signals your brain that it’s time to stop sleeping. Turn on your bedroom lights as soon as your alarm clock goes off. Open a window or go outdoors for at least a few minutes.

2. Skip the snooze button. Those extra few minutes of slumber are actually sabotaging your efforts. You wind up feeling more groggy than if you jumped out of bed. Put the alarm clock out of reach if you need help resisting temptation.

3. Take a cool shower. Count on cold water for an instant jolt. If a freezing shower sounds unpleasant, cool water will do. You can also splash cold water on your wrists and face.

4. Work out. Exercise is a great pick-me-up, especially in the early hours. Join a 24 hour gym where you can visit at dawn, and avoid long lines for the rowing machine. Sign up for a tai chi class in your local park.

5. Have a laugh. You can’t feel drowsy when you’re whooping it up. Spend a few minutes playing with your children or pets. Listen to a funny program during your commute.

6. Make some small talk. Engaging in conversation will challenge your brain to start thinking clearly. Share interesting news stories or daily plans with your family at the breakfast table. Greet your neighbors and chat with retail workers while you run errands before work.

7. Go to bed on time. Giving your body adequate rest is the ideal wake-up strategy. Turn off the TV and computers so you’ll have a full night’s sleep.

Moderate amounts of caffeine are considered safe for most adults, but you don’t have to depend on coffee to help you rise and shine. Even when there’s no Starbucks in sight, there are plenty of options to help you start your day bright and alert.

Top Tips from Experts to Avoid Food Allergen Cross-Contamination

Top Tips from Experts to Avoid Food Allergen Cross-Contamination

If you have food allergies, it’s crucial that you avoid cross-contamination. Whether you’re allergic to peanuts, wheat, or another product, these tips will help you stay healthy and avoid trips to the hospital.

Cross-contamination is especially dangerous if you have severe food allergies.

Follow these techniques to avoid eating anything that may be contaminated with the food you’re allergic to:

1. Make your kitchen free from allergens. Depending on your food allergens, your family may or may not be able to eat the same things. It’s common for families to have different sensitivities to the same substances.

  • * It helps to keep the entire kitchen free from the specific foods that cause your allergies.
  • * Even if one of your family members isn’t allergic to that item, they can contaminate surfaces that you come into contact with when they eat it in your house. It’s easy for a few crumbs to be carried all over the house.

2. Be careful with restaurants and fast food. Cross-contamination is a big issue in the food industry. A restaurant may claim they can make an allergen-free dish. However, it may still be contaminated by other items in the kitchen. Even if they have a separate space or utensils for these purposes, you run the risk of cross-contamination in your meals.

  • * For example, a chef may use the same knife to prepare all the food. A waiter may touch the dishes and cross-contaminate them. Food preparers may use the same gloves to make multiple dishes. Cross-contamination is a real threat when you’re eating out, so you may want to avoid it.

3. Read labels carefully. Even if you’ve bought the item before, it’s important to check the label each time. Brands and manufacturers frequently update their ingredient lists and change recipes.

  • * Possible cross-contamination may be listed on the new label. Food manufacturers are required to note on the label if there is a risk of contamination with the top allergens such as wheat, eggs, dairy, and others.

4. Ask questions. If there’s any doubt about what might be in your food, it’s important to speak up and find out if any of your allergen could be present.

  • * When it comes to food allergies, politeness needs to take a back seat. It may seem impolite to question a host or waiter about the ingredients in a dish. However, the consequences of cross-contamination can be devastating.
  • * Find out what ingredients are in each dish and ask about shared kitchen space and utensils. Many people don’t realize that cross-contamination can occur on several levels.
  • * Consider telling your dinner companions about your food allergies in case they need to rush you to a hospital or use an epinephrine pen.
  • * Questions are the key to knowing more about your food and keeping yourself safe.

Cross-contamination may have serious consequences if you have food allergies. Take the necessary precautions to ensure that your allergen doesn’t end up in your meal. Then, you can eat heartily and enjoy!

Discover the New Heart-Healthy Diet

Discover the New Heart-Healthy Diet

The connection between a nutritious diet and a healthy heart just became even clearer. A recent study by the University of Washington found that almost half of deaths from cardiovascular disease can be prevented by changing what you put on your plate.

To make those choices easier, researchers also identified several of the leading risk factors and measured how much they contribute to the likelihood of heart conditions and stroke.

It’s a big deal when you consider that cardiovascular disease (CVD) is the leading cause of death in the US and worldwide. Find out which dietary changes will have the biggest impact on helping you to lead a longer and more active life.

Top Dietary Factors for a Healthy Heart

1. Go nuts. The single most effective step you can take is eating more nuts and seeds. They reduce 11.6% of the risk of CVD death.

2. Eat more vegetables. Vegetables were close behind. Aim for at least 7 servings a day of fresh or frozen vegetables and fruits.

3. Choose whole grains. Enjoy whole-grain bread, oatmeal, and brown rice. They have more protein and fiber than refined grains. Plus, they’re more filling, so you’ll probably feel satisfied with fewer calories.

4. Limit salt. Excess sodium increases blood pressure, and the symptoms are often invisible. Substitute lemon, garlic, and other flavorful herbs and spices.

5. Eliminate trans-fatty acids. Trans-fats raise unhealthy LDL cholesterol and lower healthy HDL cholesterol. You can avoid them by eating fewer processed foods, especially those that list partially hydrogenated oils in their ingredients.

More Habits for a Healthy Heart

1. Try a Mediterranean diet. Following a Mediterranean diet guarantees heart-healthy choices. This diet consists of mostly plant-based foods, along with fish and moderate amounts of red wine.

2. Increase omega-3s. However you eat, consider adding at least 2 servings of fish a week to your diet, especially fatty types like salmon and tuna. If you’re a vegetarian, rely on flax seeds, walnuts, and beans for your omega-3 fatty acids.

3. Quit smoking. Talk with your doctor if you’re having trouble giving up tobacco on your own. Your physician can help you understand your options, including nicotine-replacement devices and support programs.

4. Use alcohol in moderation. Small quantities of alcohol may actually be good for your heart. That means up to 2 cocktails a day for men and one for women.

5. Turn off the TV. Couch potatoes are at higher risk of heart disease, strokes, and cancer. Limit your daily viewing to 2 hours or less.

6. Exercise regularly. Physical activity makes your muscles stronger, and that includes your heart. Enjoy aerobic exercise, stretching, and resistance training. Design workouts that you love and will want to stick with.

7. Lose weight. Being overweight puts an extra strain on your heart, especially if those excess pounds are mostly around your waist. Slim down by eating less and exercising more. Ask your family and friends for support. They may even want to join you. Losing just 10% of your body weight can greatly enhance your cardiovascular wellbeing.

8. Manage stress. How you deal with stress can also take a toll on your heart if you reach for junk foods, beer, and cigarettes. Learn to relax more safely with meditation, stimulating hobbies, and gentle music.

Cutting your risk of cardiovascular conditions in half is one more worthy reason for eating a balanced diet and making other simple lifestyle changes. Take care of your heart by consuming more nuts, vegetables, and whole grains, and cutting back on empty calories.

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