HOW TO GET RID OF NEGATIVE SELF-TALK
Negative self-talk is the voice in our head that criticizes and questions our actions. It is a form of self-sabotage, which makes it difficult to overcome. On the surface, self-sabotage seems like it would be helpful – after all, how can we improve our skills if we don’t know where we need to improve? However, the self-sabotaging voice in our heads is negative, harsh, and unhelpful. We can’t control negative self-talk and it will only make it harder for us to improve.
Instead of listening to the negative self-talk, we need to recognise it and begin to replace it with more helpful, positive messages. Several simple strategies can help us get started.
1. Recognise your negative thoughts
You have to first recognise that it's happening. If you're not actively listening to your own thoughts and the words you let out, you won't know what to work on. Recognising that it's happening is the first step in changing your thinking habits, so be sure to listen to yourself.
Another thing to watch out for is what kinds of things trigger these reactions in your brain. If there's a certain person who always seems to set off your negative thoughts, it may be best to avoid them if possible (although this isn't always practical). If certain activities cause these feelings, try to avoid doing them unless necessary.
2. Ask yourself if they are true.
If your negative self-talk sounds anything like mine, it's often punctuated by phrases like "I'm not good enough," "People don't like me," and "I'll never be successful." But are those statements actually true?
Here's the thing: We all tend to assume that our thoughts are 100% accurate. The truth is, your thoughts aren't always right; they're just thoughts, after all. And so much of what we think is influenced by how we feel at any given moment—which is constantly changing!
So before reacting to your thoughts, take a second to question them. Ask yourself whether there's any evidence that those beliefs are true or false, or somewhere in between. If the thought is true, then ask yourself whether it's helpful to think about it in this way. If the answer is yes, then there's nothing wrong with this self-talk (even if it is negative).
For example, if you have a job interview coming up and you're thinking about how nervous or unprepared you are for it, then this may be true and helpful for you to think about. You may need to remind yourself to prepare for the interview or practise your answers to common interview questions so that being nervous doesn't prevent you from putting your best foot forward.
3. Replace those thoughts with the positives, or with nothing at all.
The thing is, as long as you keep thinking these thoughts, they will keep coming back. The more we think about something, the stronger and more habitual that thought becomes. Think of it like a muscle memory: If you practise playing the piano every day for a year, those neural pathways are going to get stronger and stronger until playing the piano becomes automatic.
In the same way, if we practise thinking negative thoughts all day long for years on end, those thoughts become automatic and we don't have any control over them—that is unless we work on developing new neural pathways in our brains by practicing more positive (or at least neutral) thoughts.
First, let's talk about what it means to think positively. It means that you start to look at things from a brighter perspective and that you expect good things to happen throughout the day. It doesn't mean that you have unrealistic expectations that are impossible to meet—it simply requires a change in perspective. Once you've made this small change in how you view life, things will simply start going better for you.
For one thing, other people will respond much more positively to you once they feel the shift in your attitude. When someone sees that you are optimistic and expecting good things to happen, they will tend to feel more comfortable around you and begin to be more open with their own positive outlooks as well. Example. friendships become deeper and more meaningful when everyone is committed to bringing out the best in each other.
4. Create a mantra to repeat during difficult times.
One tool that can help get rid of negative self-talk is creating a mantra—a phrase or words that you repeat to yourself to shift your perspective and bring yourself back from the brink of despair toward the land of hope and optimism. It can be something as simple as "I am strong" or "I am capable," or something more specific to the situation at hand: "Everything happens for a reason".
It's a simple tip and one that can be as long or short as you want. What I do is write down the mantra on a notecard and place it somewhere where I will see it every day, like in my wallet, my car, or on my desk at work. When bad things start to happen, I repeat the mantra to myself over and over and over again. By doing this I'm able to keep the bad situation from getting worse because even though bad things may be happening all around me, I'm not letting those things get into my head.
5. Refocus your mind
A simple way to focus on something other than your thoughts is to simply focus on your breath. One technique is to count your breaths: inhale for four counts, hold for four counts, and exhale for four counts. This will force you to slow down the pace of your breathing and concentrate on something other than what's happening in your mind.
Focus on another activity. Sometimes the best way to get out of your head is by doing something else entirely. The next time you find yourself feeling anxious or angry about something, go for a walk or work on a hobby that requires all of your attention—anything that will keep you from focusing on what's going on in your head.
Practice mindfulness exercises. Mindfulness exercises are similar to breathing exercises in that they take your focus away from what's going on in your mind.
As we learn to recognise and replace negative self-talk and replace it with positive, supportive messages, we can improve the quality of our thinking, which allows us to better address and deal with the situations we face in life. I have found this strategy to be especially helpful in reducing anxiety and stress, as well as improving confidence.
By replacing the negative messages that cause us to think badly about ourselves with more encouraging thoughts, we can change negative thought patterns into positive ones and overall improve the quality of our thinking. And by doing so, we can transform our lives into something even better than before.
4 WAYS ON HOW TO BE A MENTALLY STRONG WOMAN
Surviving in today’s world can be challenging. From fighting oppression to depression, the challenges we face today are unprecedented. If you’re a woman and you’re reading this, then you’re probably going through something.
There are so many things competing for our attention, and that alone makes surviving as a woman even harder. But don’t let that deter you. Because no matter what difficulties you’re facing as a woman, there is always a way to overcome them and become stronger. In this article, we’ll explain how you can be a mentally strong woman.
1. Set goals and stay focused
It’s important to set goals for yourself and work towards them. It is important to set realistic goals for yourself. If your goals are too unrealistic, you'll quickly become discouraged and give up. Or another way around, pushing yourself too much for an unrealistic goal may damage your mental and physical endurance. Instead, set goals that are challenging but still achievable.
Setting goals is important because it helps you stay focused and motivated. It is important to set realistic goals rather than setting yourself up for something that only leads to disappointment. For example, if your goal is to lose weight, aim to lose between 1 and 2 pounds per week. This way, you'll see results without feeling overwhelmed or get discouraged.
If a friend or family member is sad or depressed, it’s important to support them and be there for them. However, it’s also important to not let their negativity consume you.
It’s important to help them get through their sadness, but you also need to stay focused on your own goals and stay in touch with your friends, family, and community. That way, you can help them while also staying focused on your own goals.
2. Don’t let negativity stop you
We’ve talked a lot about how being mentally strong can help you get through difficult situations. But mental strength is not a silver bullet. It’s important to remember that even when you are mentally strong, you can still be bombarded with negativity based on certain aspects of your life. This means that stress and pressure brought by these negativities can affect both your mental and physical strength.
Even though you have already overcome many of the challenges that come with being a woman, you can still go through negativity. This means that you may face discrimination, harassment, and even violence based on your gender or other demographics. However, keep in mind that you are the captain of your own life. Regardless of these barriers, you can always rise to the occasion.
It’s important that no matter what happens, you remain calm and positive and don’t let stress fully take over your system. Here are some good mental health effects of staying positive:
- Positivity boosts your energy and motivation.
If you’re feeling down about your progress or discouraged about your abilities, it can be tough to find the energy to keep going. But if you focus on the good things, on what you’ve accomplished and what you’re working towards, you’ll find yourself more motivated to push through when times get tough.
- Positivity encourages healthy habits.
When you’re focused on the positives, you’re more likely to make healthy choices. You’ll be less likely to dwell on the junk food you ate last night or the fact that you skipped your workout, and more likely to make choices that will help you reach your goals.
- Positivity helps you recover from setbacks.
No one is perfect, and everyone makes mistakes. When you fall off track, a positive attitude can help you pick yourself up and get back on track. Positivity provides hope and encouragement, which can help you dust yourself off and start again.
- Positivity keeps you accountable.
Staying positive can also help keep you accountable. When you know that others are rooting for your success, you’re less likely to give up or slack off. You’ll be more likely to push yourself to reach your goals.
3. Know your worth
As we’ve mentioned, negativity can affect your mental as well as physical health. A great way to stay mentally strong is to know your worth. It’s important to remind yourself that you are important and valuable and that others recognize that as well. This can be done in a variety of ways. You can journal and write in your own letter how proud you are of yourself and what you have accomplished. You can also use affirmations and affirm other people who have complimented you.
You can also use self-compassion exercises and have a “thank you” journal where you can write down any compliments you’ve been given and note what you’ve done to deserve them. Another way is to practice meditation and mindfulness exercises to centre your being and remind yourself that you matter over other people’s opinions.
Knowing your worth not only boosts mental stamina but also confidence. By accepting your flaws and loving your own imperfections, you strengthen your self-esteem and it makes you more powerful to get through another day.
4. Have a support system
Being mentally strong and possessing great mental strength is important. However, it’s also vital to remember that it takes more than mental strength to become mentally strong.
It’s also important to remember that mental strength is not a one-time effort. Instead, it’s something that needs to be practised every day. And that’s why it’s important to have a support system.
By surrounding yourself with like-minded people, you'll be able to keep each other accountable and motivated when things get tough. Not only will this help you achieve your goals, but it can also be a lot of fun!
When you have a group of people rooting for you, it's a lot harder to give up. You'll make friends who share the same likes and passion as yours. Having friends and supportive family members will remain your number one barracks of safety.
Being mentally strong and possessing great mental strength is important, but it’s important to remember that it takes more than mental strength to become mentally strong. It’s also important to remember that mental strength is something that needs to be practised every day. And that’s why it’s important to have a support system. Having a support system means you can help one another grow and stay mentally strong. It also means that if one of you is having a particularly hard time, you can get help from others.
HOW TO LET GO OF NEGATIVE THOUGHTS AND STRESS
Sometimes, no matter how great our lives are, there is just some negativity that gets into our heads. It can feel like being under a heavy black cloud. And if you let it linger there for too long, it just may have the power to create negative impact on your wellbeing.
Let me assure you, these unhappy thoughts and stress have not come out of nowhere -- there was always an emotion and reason swirling underneath them which they fed on. These emotions could be fear or anxiety -- any feeling that is unpleasant will do the trick!
HOW NEGATIVITY AND STRESS AFFECT OUR HEALTH
Negative attitudes and feelings of anxiety and stress lead to chronic stress, which upsets the body's hormone balance and damages the immune system. And chronic stress can decrease our lifespan.
People who are stressed out have higher risks of heart disease, diabetes, obesity, asthma, migraines, autoimmune diseases, infections and even some forms of cancer. They also have a lower quality of life overall.
So, to prevent these unlikely outcomes, the best way and prevention is to manage negativity and stress firsthand.
But let go of negativity and stress? Impossible? Not with the right techniques.
Let me tell you how you can manage it:
1. LET GO OF WHAT PEOPLE THINK OF YOU
People's opinions will always be their own and you do not need to let it affect your life. People can say what they like, but all that matters is how you feel about yourself. Be comfortable in your own skin. Improve yourself for you and not for others. If someone tries to put you down, let them know by not reacting in a way which would let them make themselves feel better by making you feel bad.
If the person is not worth your time (because let’s face it we're all happier without negative people around us), then just ignore them and walk away or do something else for a bit until they get bored and move on!
2. LET YOURSELF KNOW WHEN ENOUGH IS ENOUGH
When we let negativity seep into our lives, usually we push ourselves too hard at work, let our house get a bit messy and let things slide with friends and family.
So let yourself relax, let go of your anxieties and try not to let anything bother you for an hour or so. Go on a walk, stare at the clouds, or just take some deep breaths. You cannot let negativity win if you are doing nothing about it!
3. LET YOURSELF BE SILLY!
Why should only children get to play and laugh all day? Think back (or pay attention next time) -- we laugh more often as children than we do as adults because we spend less time worrying then. The more we worry about what other people think of us (see number 1), the less likely we are to inject a little silliness into our lives.
So let yourself let go of your inhibitions and let loose! Dance, make funny voices, do a silly walk -- let yourself really get into it and tap into the child inside you that never got the chance to grow up because we made them stop playing too soon.
4. BE RESPONSIBLE FOR YOUR OWN LIFE
Think about all the things you are unhappy with in your life right now -- this job, this living situation, being single, being unhealthy, whatever it might be -- what can you do to change them?
If there's nothing you can do then let go of any feelings of resentment or jealousy towards other people who have something you don't because they worked hard for it while you did nothing. But if your situation needs action, then do something about it today. Doing nothing about your situation will only yield more negative thoughts, which will lead to more negativity and stress—this is not a good cycle to let yourself get caught up in!
5. LET YOURSELF BE OPEN FOR POSSIBILITIES
The world is full of possibility, so let yourself see it too! Letting go of negativity and stress means asking help from other people. If you think you find it hard to lose weight no matter how you try and you get stressed over that fact, then seek help. There are professional health and fitness coaches like Rita Trotter who can help you move out from that unhealthy cycle.
Again, stress and negative thoughts are part of human emotions, they are our natural responses to the things and events around us. But always remember that too much is bad for your overall well-being.
Manage your stress today, and do not let negativity and stress take over your life the next time around.
HOW TO HABIT STACK YOUR WAY TO SUCCESS
You want to lose weight. You want to get in shape. You want to be successful. But you don't know how to start. Or maybe you've started, but you can't seem to stick with it for more than a few days or weeks.
When it comes to improving our health and fitness, we all know that forming good habits is the key. But most of the time it can be tough to get started, or to keep on track. And that's where habit stacking comes in. Habit stacking is the process of linking together a series of related healthy habits into a single routine. This can make it easier to stick to your goals and can help you see better results overall.
In this blog post, we will discuss the basics of habit stacking and how you can use it to achieve your own health and fitness goals!
HOW HABIT STACKING WORKS
The basic idea behind Habit stacking is that your brain prunes away connections between brain neurons that don't get used and builds up connections that get used more frequently. Habit stacking is a special form of an implementation intention, which means you pair your new habit with a particular existing habit.
You have patterns and behaviors that have been strengthened over years, and by linking your new habits to a cycle that is already built into your brain, you're more likely to stick to them.
For example, if you want to start going to the gym regularly, try pairing it with another behaviour that's already ingrained in your routine- like stopping for lunch or your morning shower. Or if you’re used to reading a newspaper in the morning, decide to link that routine with eating a fruit of your choice while doing so.
THE HABIT STACKING FORMULA
Habit stacking was made popular by James Clear with his New York Time’s Bestselling book ‘The Atomic Habits’. He introduced a simple yet effective formula on how to habit stack:
After/While doing [current habit], I will [new habit].
Simple as that. It’s an effective formula to trick your brain to rewire existing habits with the new ones until it becomes part of your daily life without the need to push yourself to exhaustion or procrastination.
Here are some examples of habit stacking:
- While I brew coffee, I will do stretching or run in place
- While brushing teeth, I will walk around the bathroom
- After dropping my kids to school, I will take my dog for a run
- After tying my shoelace, I will do 10 seconds Warrior 1 pose
- I will put on my workout clothes after brushing my teeth in the morning
- I can do yoga, while watching my favorite Netflix show
In habit stacking, your old habits become your triggers to do the new ones. Your brain has the capacity to automatically tell you to do an action upon a perceived trigger formed overtime, just as how you wash your hands after going to the bathroom or putting on a seatbelt before you drive. So, when you practice habit stacking in the long run, it becomes automatic and not a chore.
HOW TO BUILD SUCCESSFUL HABIT STACKING
Habit stacking is known to be effective as it only takes very little effort to complete and does not require much thought. The key here is consistency, so make sure to do it every day for about two weeks before adding on another task.
You’ll find yourself in the zone of doing both tasks with ease. Remember, it’s important to start small, and gradually add more tasks as you become more comfortable with the process. And don’t forget to have some fun in doing so! Choose habits that you know will make your life a little easier and more enjoyable. After all, if you don’t enjoy doing something, it’s going to be pretty tough to stick with it for the long haul.
Research shows that it takes around 21 days to develop a consistent action into a habit. So get your fitness booklet and start jotting down habits you would like to start stacking. Soon enough, you will have formed some powerful new healthy habits that will help support your success not just in fitness, but in all areas of life!
EAT YOUR STRESS GOODBYE - STRESS REDUCING DIET
When you’re stressed out, the foods that you’re turning to are most likely going to be traditional ‘comfort’ foods – think big meals, take-out, fatty foods, sweet foods, and alcohol. Let’s face it – we’ve all found some comfort in a tasty meal and a bottle of beer or glass of wine when we’ve been stressed out or upset about something. However, this isn’t a good permanent solution.
When you’re turning to unhealthy foods you can feel better temporarily, but in the long run, you will feel worse. When your body isn’t getting the right nutrition, you can begin to feel less energetic, more lethargic, and in some cases less able to concentrate and focus. All of this can lead to even more stress.
Foods that Fight Stress
If you’ve been feeling more stressed out than usual lately, it’s important to know which foods are best to choose and which to avoid when it comes to combating stress and helping you to deal with feelings of stress and anxiety. The best way to fight stress is to have a healthy, balanced diet which includes a moderate amount of each of the different food groups.
Filling up on foods such as whole grains, leafy vegetables, and lean proteins as the basic staples of the diet is the best way to ensure that your body gets the optimum amounts of nutrients to fight both physical and mental health problems. When it comes to choosing the foods to eat, some have a range of great properties which help the body to combat stress. Choosing these stress-busting foods will help to heal and calm your mind permanently, rather than providing a temporary fix.
Some of the best stress-fighting foods include:
- Avocado – Avocados are a creamy and versatile fruit which can be eaten in a range of different ways whether you enjoy it raw, made into sauces, dressings and dips, or in a smoothie. These nutrient-dense fruits have the properties to stress-proof your body, thanks to their high glutathione content which specifically blocks the intestinal absorption of certain fats which cause oxidative damage. Avocados also contain higher levels of vitamin E, folate, and beta-carotene than any other fruit, which boosts their stress-busting properties. However, be careful with portion control when eating avocado, as it is high in fat.
- Blueberries – If you’re feeling stressed out and reaching for the snacks, swapping chocolate or chips for one of the best superfoods is a great way to help you deal with your stress levels and achieve a higher level of calm. Blueberries have some of the highest levels of antioxidants, especially antho-cyanin, which means that this berry has been linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind – all of which can help you to better deal with stress.
- Chamomile Tea – Of course, it’s not all about what you’re eating when it comes to managing stress; what you’re drinking can also alleviate or worsen the stress you're feeling. Drinking liquids which are high in sugars and caffeine, such as coffee, energy drinks or soda, can actually increase your stress levels if consumed regularly. Chamomile tea has long been used as a natural bedtime soother, and it has also been used in clinical trials, which determined that chamomile tea is effective in reducing the symptoms of generalized anxiety disorder.
- Chocolate – Although it’s usually seen as an unhealthy treat, there is an undeniable link between chocolate and our mood. Studies have shown that eating chocolate can actually make you happier. However, that doesn’t mean that you can start munching on chocolate bars every time you're stressed out – chocolate works best as a de-stressor when eaten in moderation and as part of a healthy and balanced diet. Dark chocolate in particular is best for you, as it contains more flavonols and polyphenols, two hugely important antioxidants which can help combat stress, more than many fruit juices.
- Beef – Grass-fed beef is not only kinder to the planet and to animals, it’s also good for people, too. Grass-fed beef has a huge range of antioxidants, including beta-carotene and Vitamins C and E, which can help your body to fight stress and anxiety. If you’re looking for more reasons to spend a little more money on organic, grass-fed beef, it’s also lower in fat than grain-fed beef whilst being higher in omega-3.
- Oatmeal – Oatmeal is great in that it can be a filling comfort food, but also has a large number of healthy properties to actually make you feel better from the inside out. A complex carbohydrate, eating oatmeal causes your brain to produce higher levels of the feel-good chemical serotonin, helping you to feel calmer and less stressed. Studies have shown that kids who choose oatmeal for breakfast tend to be much sharper throughout the morning in school compared to kids who had alternative morning meals.
- Walnuts – If you’re looking for a healthy snacking option which will help you to stay better in control of your stress levels, walnuts are a great choice. There is no denying the sweet, pleasant flavour of walnuts and they can be a tasty snack for in-between meals or as part of a desert. A versatile nut, walnuts are great for salads, or add them to a sweet treat such as coffee and walnut cake.
- Pistachios – another food which is great for snacking on and can also help to combat stress and anxiety in the long term is pistachios. Studies have found that simply eating two small, snack-size portions of pistachios per day can lower vascular constriction when you are stressed, putting less pressure on your heart by further dilating your arteries. Along with this, the rhythmic, repetitive act of shelling pistachios can actually be quite therapeutic!
- Green Leafy Vegetables – leafy, green vegetables should be a pivotal part of anyone’s diet. Along with helping to combat stress, leafy greens are full of nutrients and antioxidants which help to fight off disease and leave your body feeling healthier and more energized. Dark leafy greens, for example spinach, are especially good for you since they are rich in folate, which helps your body to produce more mood-regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical. Making leafy greens a part of your diet will help you to feel happier and less stressed out overall.
- Fermented foods – last but not least, eating fermented foods such as yoghurt can help to keep your gut healthy, which actually in turn will help to improve your mental health and reduce stress levels. The beneficial bacteria which are found in fermented foods such as yoghurt actually have a direct effect on your brain chemistry and transmit positive mood and behaviour regulating signals to your brain via the vagus nerve.
Putting Together Your Diet Plan
Planning your meals wisely is key to not only staying physically fit and healthy but also to staying mentally strong and being able to best manage your levels of stress. Knowing which foods to avoid and which are the best to reach for to snack on when you’re feeling worried and anxious is important to helping you get control over your emotions and fears.
When you’re feeling stressed, you may be tempted to reach for classic ‘comfort foods’ – usually foods which are laden with sugar, very starchy, or greasy. However, although these foods can make you feel momentarily better, they will actually make you feel worse in the long run.
Having stress-busting snacks such as fresh berries, dark chocolate, yoghurt, walnuts or pistachios, or even a fruit smoothie with avocado and leafy greens in it can help you to feel better in both the short and long term when it comes to stress. When it comes to combating and dealing with stress in the long run, it’s important to make sure that for the most part, you are eating a diet that is healthy and balanced.
In order to stay on track, it’s a good idea to make a meal plan for your week and plan ahead to make sure that you have a good selection of these stress-busting foods in your kitchen to make meals and snacks from when you’re feeling like stress-eating. Making sure that the majority of your meals include foods such as lean proteins and leafy green vegetables will not only make you feel healthier overall but can improve your mental health and stress levels, too.
A good example of a healthy, stress-busting menu would be:
Breakfast: Oatmeal with berries or a fruit smoothie with avocado and berries
Mid-morning snack: Natural yoghurt with fruit or a handful of pistachio nuts
Lunch: A whole-grain pasta salad filled with plenty of leafy greens
Afternoon snack: Dark chocolate
Dinner: Grass-fed beef with vegetables
Before bed: Chamomile tea
Of course, you don’t need to stick to this menu – but it gives you a good idea! Remember to exercise good portion control when eating foods such as nuts, chocolate, yoghurt or avocado! As the saying goes, you are what you eat – so make sure that first and foremost, you’re filling yourself up with foods that are good for your mental health.
Love
The Coach xx
SUPPLEMENTS THAT CAN HELP BOOST BRAIN POWER (INCREASE YOUR IQ)
Would it not be great if you could just pop a pill and remember everything for an exam? Realistically, there are no supplements that can boost your brain power to such astounding levels. But, studies have shown that regular intake of certain supplements increases the ability to memorize. There are many herbs, supplements and foods that can improve your brain; the effect of which can mean improvement of memory, learning, concentration, attention, reasoning, social skills, decision making, and focus. If you can combine these ‘brain foods’ with sufficient rest and exercise, you will have boosted your brainpower in no time.
The brain requires a variety of nutrients to produce neurotransmitters – these are substances that control mood, behaviour, and mind. Studies have proved beyond doubt that nutritional supplements increase IQ and enhance learning ability. ‘Smart nutrients’ (cognitive enhancing supplements) are natural substances that improve human intelligence.
Ginkgo Biloba:
This substance has been used for thousands of years in Eastern cultures and is perhaps the most well-known of all memory enhancing herbs. It works by diluting the blood vessels in the brain and enhancing blood flow to the brain; thus supplying lots of oxygen to the brain. It also gets rid of harmful free radicals that damage brain cells. However, the results are not immediate. Taking the supplement continuously for a few weeks will start yielding results.
Green Tea and Black Tea:
Recent research has shown that these common constituents of the kitchen are very effective in combating the dreaded Alzheimer’s disease. The most significant result seems to be that these prevent the breakdown of acetylcholine. This is a key chemical involved with memory and is lacking in Alzheimer’s patients. The effect of green tea is more lasting than that of black tea, which lasts only for a day.
Sage and Rosemary:
A recent study shows that students who took sage performed better at a memory recall test. Scientists believe that sage contains substances that may increase levels of a chemical that transmits messages to the brain. Rosemary also helps stimulate the memory and alleviate mental fatigue. It also strengthens mental clarity. How exactly these substances help the brain remains ambiguous.
Vitamin B Supplements:
A healthy diet should provide you with all the vitamins that are needed by the body. But at times of stress and fatigue, the body gets depleted of Vitamin B. This deficiency prevents the functioning of acetylcholine. Vitamin B also helps carry oxygen to the brain and this does away with harmful free radicals. Some natural foods like liver, eggs, soybeans, lentils, and green beans are rich in Vitamin B. Vitamin B Supplements also help to boost the level of these vital vitamins in the body.
Iron deficiency:
The most common deficiency in most parts of the world is linked to iron deficiency. Poor concentration, diminished intelligence, and a short attention span are all attributed to iron deficiency. Iron helps carry oxygen to the blood and its deficiency leaves the brain sadly lacking in oxygen. Iron deficiency can be detected by a simple blood test. Iron-rich food like lean meat, beans, iron-fortified cereals, and iron supplements help raise the levels of iron. But absorption of iron becomes possible only in the presence of vitamin C. Garnishing iron-rich food with lime juice is one of the most effective and natural ways to ingest
Vitamin C with iron.
Water is an often overlooked but important necessity of the brain. The brain is 70% water, and a dehydrated brain works at a slower pace. Therefore it is necessary to keep the brain hydrated with plenty of water.
The Coach xx
