5 Ways to become more MENTALLY TOUGH

Here’s how to get a grip on it:

1. Be aware. Be prepared.
2. Name it. When you are stuck in negativity, and feel yourself falling into dark thoughts, stop the cycle by naming it.
3. Fear is illogical.
4. Erase and Replace.
5. Do a reality check.
6. Present Moment Mindfulness.
7. It’s your choice.

And these 10 exercises can help you start developing the mental strength you need to crush your goals.

1. Reframe negative thoughts.
2. Create goals.
3. Set yourself up for success.
4. Do at least one difficult thing each day.
5. Tolerate discomfort for a greater purpose.
6. Balance your emotions with logic.
7. Fulfill your purpose.

1. Do the hard things first. Pick your weakest spot and work on it first every practice.
2. Be specific. If you want to work on upper body strength, write down the specific number of push-ups you will do.
3. Be accountable.
4. Deal with problems.
5. Guard your thoughts.

Here are 14 evidence-based ways to improve your memory naturally.

1. Eat Less Added Sugar.
2. Try a Fish Oil Supplement.
3. Make Time for Meditation.
4. Maintain a Healthy Weight.
5. Get Enough Sleep.
6. Practice Mindfulness.
7. Drink Less Alcohol.
8. Train Your Brain.

No matter what your age, several underlying causes can bring about memory problems. Forgetfulness can arise from stress, depression, lack of sleep or thyroid problems. Other causes include side effects from certain medicines, an unhealthy diet or not having enough fluids in your body (dehydration).

For example, sometimes changes in memory might be due to a medication side effect or an existing or developing health problem, such as depression, anxiety, sleep problems, heart disease, infections in the brain, brain tumor, blood clots, head injury, thyroid disease, dehydration, or vitamin deficiency.

Foods that fight memory loss

• Green leafy vegetables. Of all the brain-healthy food groups, green leafy vegetables provide the greatest protection from cognitive decline.
• Other vegetables.
• Nuts.
• Berries.
• Beans.
• Whole grains.
• Fish.
• Poultry.

When you forget a word, it has not disappeared from memory; it is still there, but in the moment of speaking something is preventing it from being fully retrieved. The inability to find words can indicate brain injury or infection, strokes, and degenerative diseases like Alzheimer’s.

What Is It? “Brain fog” isn’t a medical condition. It’s a term used for certain symptoms that can affect your ability to think. You may feel confused or disorganized or find it hard to focus or put your thoughts into words.

What is brain fog? With brain fog, a person might feel less mentally sharp than usual. Thoughts and emotions may feel numb, and everyday activities may seem to require more effort. Some people describe it as a foggy haze that makes it harder to access their thoughts or plan ahead.

Although “brain fog” is not a medically recognized term, it’s a common feeling that many people suffer with. But, even though many people experience it, brain fog is by no means normal.In fact, it is avoidable and 100% treatable.

Brain fog can be a symptom of a nutrient deficiency, sleep disorder, bacterial overgrowth from overconsumption of sugar, depression, or even a thyroid condition. Other common brain fog causes include eating too much and too often, inactivity, not getting enough sleep, chronic stress, and a poor diet.

All of these symptoms can be related to mental health conditions including depression, bipolar disorder, ADHD, or other conditions. These symptoms can be seen with Alzheimer’s disease and other forms of dementia as well.

Instead of lunch meat on sandwiches, go for grilled chicken, cut-up steak, or cheese and veggies! Dairy – Dairy is a very common food allergy, but even those who aren’t allergic to it are often sensitive. If you’re one of these individuals, you might experience some brain fog or headaches when you eat dairy products.

So on average, we don’t get “dumber” as we age—but numerous replicated studies reveal we do take longer to be as smart as we always were and we have a harder time concentrating.

Scientists used to think that brain connections developed at a rapid pace in the first few years of life, until you reached your mental peak in your early 20s. Your cognitive abilities would level off at around middle age, and then start to gradually decline.

Aging is the number one cause of mild cognitive impairment (MCI). As you get older, your brain develops chemical imbalances. If you do not act to fix them, you are actually leaving your brain and your body open to get sicker.

Concentration abilities peak around age 43. A 2015 study from researchers at Harvard University and the Boston Attention and Learning Laboratory suggests that our ability to sustain attention improves with age, reaching its peak around age 43.

Children who are under emotional or physical stress score 13 percent lower on intelligence tests than youngsters who are functioning virtually worry-free, two researchers say.

As we age our brains shrink in volume, particularly in the frontal cortex. As our vasculature ages and our blood pressure rises the possibility of stroke and ischaemia increases and our white matter develops lesions. Memory decline also occurs with ageing and brain activation becomes more bilateral for memory tasks.

12 ways to keep your brain young

1. Get mental stimulation.
2. Get physical exercise.
3. Improve your diet.
4. Improve your blood pressure.
5. Improve your blood sugar.
6. Improve your cholesterol.
7. Consider low-dose aspirin.
8. Avoid tobacco.

Age-related cognitive decline and changes in immune function have been reversed by an experimental drug in a preclinical study, recently published in Life.

Not getting a good night’s sleep might be linked to shrinkage of the brain’s gray matter over time, new research suggests. Faster deterioration of three parts of the brain was seen in mostly older adults who had poor sleep quality, though not necessarily too little sleep.