Life and its complexities can feel a bit overwhelming at times, but doing three simple things every day can make a very big difference in your life. You may choose any three SMAL things that will make a BIG difference in your life. Do them daily for the next week, or even a month. Choose things that are not too difficult and choose things that will make an impact in your life. We picked these three simple things:
1. Eat less sugar
Sugar tastes good for most of us, but too much has many negative effects on your body, but more importantly on your brain. Consuming too much sugar can lead to lack of focus, mood instability, memory impairment, high stress levels and so much more. Excessive consumption of sugar can cause inflammation in the brain, and over a period of time can lead to memory loss. Glucose is a simple sugar. It is derived from various sources including dietary sugars. More importantly it serves as a primary energy source for your body. Three types of sugar is sucrose (table sugar), made of glucose and fructose, lactose (sugar found in milk), composed of glucose and galactose and maltose (malted foods), consisting of two glucose units. Glucose remaining in the blood for an extended period of time causes the brain to have less energy to function and as a result retain memories. Limit sugar consumption and balance blood sugar by eating small amounts often, and ensuring meals contain fibre, good fats, and good quality, whole food protein. Apart from the negative impact sugar has on your brain, reducing sugar will have many benefits for the rest of your body.
2. Eat fruit and vegetables
Eating a BALANCED portion of fruit and vegetables every day contributes to brain health because of their rich nutrient content. Vegetables are full of folate and vitamins. In particular spinach and kale are associated to lowering the risk of dementia as you get older. Kale is a super food, packed with antioxidants and Omega-3 fatty acids that can help improve brain performance as well as memory. Fruits such as oranges, peppers, guava, kiwi, tomatoes, and strawberries, contain high amounts of vitamin C. Vitamin C helps prevent brain cells from being damaged and supports overall brain health. Eating more fruit and vegetables will also help improve energy levels.
3. Allow yourself downtime
Downtime, a time when you are not working or being active, is a time when you rest, relax, and recover, allowing both your brain and body to recharge. Downtime enhances your problem-solving capability, improves your well-being and enhances judgement. People who take downtime seriously has better mental restoration, improved relationships, increased productivity, better decision-making, improved physical health, stress reduction and better self-regulation.
Downtime allows you to step away from a problem, helping you to look at it with a new perspective, enhancing your creativity and filling your mind with new ideas.
Doing three simple things every day, consistently, will create a seismic shift in your life.