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5 Hacks to Improve Memory and Focus
The trouble with brain fog is, it’s easy to dismiss as “nothing serious.”
Misplacing your car keys, for example, can certainly feel frustrating as you desperately try to retrace your steps. Yet after you find your keys, it’s easy to laugh it all off and forget about it.
But here’s why such incidents aren’t as funny as you might think.
Doctors and researchers agree that brain fog is an early risk indicator of developing dementia later in life, and the early warning signs include:
In other words, the symptoms of brain fog are like “You Are Here” markers on a map, showing you what may be around the next corner unless you change course right now. And your body REALLY wants you to get the message, and you really should, because dementia is on the rise.
According to the Alzheimer’s Association, 5.5-million Americans now live with dementia. By 2050, someone in the U.S. will develop dementia every 33 seconds (up from the current 66 seconds), and the risk isn’t just for aging Baby Boomers and Gen X-ers.
Because of pollution, environmental changes and other factors over the last 20 years, research shows a growth in early-onset dementia for Americans in their 40s. Other research out of UCLA shows 14% of Americans between 18 and 39 suffer from poor memory, and as an indication of the seriousness of this “new epidemic,” recent reports by the RAND Corporation predict U.S. healthcare costs to skyrocket to $511 billion by 2040.
Here’s the Good News: Dementia is not inevitable. Memory and focus problems are just your body’s way of telling you that you have an opportunity right now to easily turn it all around before those issues become something more serious.
Here are 5 simple hacks to help improve your memory, sharpen your focus, and boost your brain health
Drink More Water
If you’re struggling to remember things… if you can’t stay focused… a glass of water is a simple way to clear the haze, improve memory and focus and sharpen your thoughts.
As the most complex organ in your body, your brain is roughly 85% water, and it needs optimal water replenishment each day in order to keep operating at its best. Water gives your brain the electrical energy for all brain functions, including thought and memory processes.
The trouble is, most people don’t drink enough water.
The average person in the U.S. drinks 2½ cups of water per day. Yet according to the Mayo Clinic, the average person loses more than 10 cups of water every day. So most people are dehydrated to some degree most of the time, and dehydration doesn’t just happen from hard physical exercise. The simple act of breathing causes a daily loss of water. Yet dehydration can also happen through:
And it doesn’t take much to impact your brain. Studies have shown that, if you’re only 1% dehydrated, you’re at risk of a 5% decrease in cognitive function. A 2% drop in water can cause short-term memory and focus problems. And research shows that 90 minutes of steady sweating can actually shrink the brain equal to 2½ months of shrinkage associated with Alzheimer’s disease.
The good news is that your brain is a resilient organ that quickly bounces back. In the same study that measured sweating and brain shrinkage, participants quickly returned to normal brain volume and function after a glass or two of water. To make sure you’re getting enough water, health authorities commonly recommend eight 8-ounce glasses of water per day (a.k.a. the “8 by 8” rule).
If you can’t stomach that much water, try eating water-rich fruits like watermelon (92% water), strawberries (92% water) or peaches (88% water), to name a few.
Visit the Mediterranean!
No, I’m not talking about visiting the Mediterranean Sea (as great as that would be). I’m talking about something you can do today… something more affordable… and something delicious to improve memory and focus.
I’m talking about the Mediterranean Diet.
Called “the world’s healthiest diet,” the Mediterranean Diet is a daily eating plan that emphasizes fruits, vegetables, whole grains, legumes, and olive oil. The diet also includes lean proteins like fish and poultry over red meat, and allows for moderate consumption of red wine.
For years, the Mediterranean Diet has been associated with healthy and sustainable weight loss, as well as heart health and better energy. Yet new research indicates that the Mediterranean Diet may also be good for brain health.
In 2017 studies published by the American Academy of Neurology, researchers examined the eating habits of 967 adults averaging age 70 over 3 years. At the end of the study, researchers found that those who closely followed the Mediterranean Diet retained greater brain volume than those who didn’t follow the diet as closely.
“As we age, the brain shrinks and we lose brain cells, which can affect learning and memory,” said study author Michelle Luciano, PhD. “This study adds to the body of evidence that suggests the Mediterranean diet has a positive impact on brain health.”
The key to the Mediterranean Diet’s effect on brain health seems to be its balance of foods. Researchers didn’t find that fish and meat were uniquely related to greater brain volume, and concluded that the diet’s effect may be due to “all of the components in combination.”
In other words, if you’re a meat lover, the diet allows for fish or poultry at few times a week. Yet to get the full brain benefits of the Mediterranean Diet, you’re going to have to make sure you stick to the plan’s main focus of fruits, grains, beans and veggies.
Limit Your Multitasking
How many times have you checked your phone today? Once? A dozen times? How about email? If you don’t know, you want to read this section carefully to improve memory and focus because juggling between tasks and electronic devices hasn’t just been shown to cause brain fog. Multitasking can also sap your energy, and might be making you dumber—permanently.
For starters, there’s no such thing as multitasking (which literally means to do two things at once). According to neuroscience, your brain has to quickly switch gears from one task to another. The constant shifting increases levels of the stress hormone cortisol, which causes scrambled thinking and mental exhaustion.
Multitasking has also been shown to lower IQ. In studies by the University of London, subjects who multitasked while performing cognitive tasks experienced IQ drops similar to missing a night’s sleep or smoking marijuana.
Trouble is, multitasking is addictive. When you complete a small task like answering a text, your brain rewards you with the “feel-good” hormone dopamine. That reward compels you to do more small tasks for more instant gratification, and that starts a cycle that only increases cortisol and makes brain fog worse. And new research suggests cognitive damage caused by multitasking could be permanent.
In studies conducted by the University of Sussex, researchers found that people who spent large amounts of time on multiple devices (e.g. texting while watching TV) had less density in the anterior cingulate cortex (the part of the brain involved in decision-making and impulse control).
To avoid the mental and focus problems caused by multitasking, limit the amount of time you spend each day on devices. Set a schedule, such as only checking email two or three times a day. Disable text notifications, or set a time each evening when you turn your phone completely off.
Get More Sleep
A good night’s sleep isn’t just refreshing. Research shows that solid sack time protects you against memory problems and mental damage.
In studies conducted by Harvard Medical School, 15,385 healthy female nurses were asked about their nightly sleep duration, first in 1986 and later in 2000. At the end of the study, researchers found that women who slept five hours or less per night tested worse for memory and thinking skills. They also had an increased risk of diabetes and higher blood pressure.
So the solution seems simple enough. Fluff up the pillows, pop in some earplugs and grab 8 hours of shuteye. Easy, right?
At one time, it was. In the 1930s, adults slept an average of 8.7 hours a night. Even in the 1980s, adults slept an average of 7.7 hours per night.
Today, Americans sleep less than ever before (averaging 6.8 hours a night) because of many factors, including:
According to the Centers for Disease Control and Prevention, roughly 1 in 6 Americans is considered to have a sleep disorder. The National Sleep Foundation reports that 63% of Americans don’t get enough sleep during the week, and in the battle to get more rest, nearly 9-million Americans resort to sleeping pills. But you don’t have to resort to drugs to sleep soundly.
As a natural and healthy alternative, Magnesium promotes deep and restful sleep as a mineral that helps relax muscles and even plays a key role in hydration. In fact, if you’re not getting enough sleep, Magnesium deficiency may be the cause.
Magnesium is vital to the production gamma-aminobutyric acid (GABA), a calming neurotransmitter that your brain needs to “switch off” and go to sleep.
Found in foods like spinach, kefir and almonds, Magnesium can also be found in black beans, pumpkin seeds, and chard. If leafy greens and seeds aren’t your thing, you can easily get all the benefits of Magnesium in supplement form.
Eat More Avocados
Considered one of the best brain foods, avocados are a nutritional gold mine for better memory and focus because they’re rich in the critical brain nutrient Magnesium.
In studies published in the peer-reviewed scientific journal PLOS ONE (Public library of Science), increased dietary intake of Magnesium was shown to significantly improve memory and learning capacities… and even reverse damage.
The effects of Magnesium work in three key ways:
One medium avocado meets 15% of RDI with 58mg of Magnesium. Avocados are also a rich source of Potassium (good for stress relief), as well as heart-healthy monounsaturated fats. Plus, avocados are non-GMO. Yet there are some cautions.
If you’re watching your weight, the average avocado contains about 227 calories. According to the American Council on Exercise, the average woman burns about 2,000 calories a day, while a man averages 2,700 calories. So, a woman who eats two avocados a day would consume nearly ¼ of her daily calories from just two avocados. Also, avocados rank #50 on the EWG’s Shopper’s Guide to Pesticides in Produce. As low as this seems, the California Avocado Commission still recommends thoroughly washing avocados before using them.
Hello. This is Matt, Senior Nutritionist here at Optimal Health Products, pointing out something important that you may not realize about the toxins in your body.
Most people believe that having a healthy heart is either a matter of good genetics ("he’s just lucky") or a strict diet ("I just have to give up salt").
The truth is, genetics and food choices are NOT the root cause of your struggle to rid your body of the risk of heart disease and a potential heart attack or stroke, no matter how hard you try. Your high blood pressure, bad cholesterol and high blood sugar have little to do with bad genes or ANY of the most common things believed to cause heart disease.
Your struggle to protect and even heal your heart comes down to 3 little-known factors that your doctor might not even know about!
In the next few minutes, I'm going to show you how a weird herb has been shown to STOP these 3 little-known problems dead in their tracks so your blood pressure stabilizes, your cholesterol and blood-sugar levels improve and you get the heart-health results you want while no longer worrying about heart attack or stroke.
But before I do, however, it’s extremely important to understand the three critical things that must take place to STOP the potential of heart disease, including the possibility of a heart attack or stroke:
Sugar is necessary for survival. Blood sugar (or, blood glucose) refers to sugar that’s introduced into the bloodstream to supply needed energy to all the cells in the body. Our bodies are made to regulate those levels, making sure they’re neither too high nor too low.
Unfortunately, sugar is made from the food we eat. Our digestive system breaks down carbs from food and sends them straight to our bloodstream as glucose, a simple sugar that converts to energy. However, glucose can only enter the cells via insulin.
Unbalanced insulin levels result in either type 1 diabetes (also known as insulin sensitivity, or too low levels) or type 2 diabetes (too high levels).
This means, the higher your insulin levels, the higher your chance of diabetic cardiomyopathy (DCM), a disease that literally damages the structure and function of your heart.
Insulin doesn’t care whether your blood sugar is at a healthy level. Its only concern is that you do not starve and have the ability to produce energy for your body to burn.
The big, ugly problem: Unless you do something to “short-circuit” this biological need to feed your cells, you’ll never have the heart health you want and deserve.
It begins with maintaining your insulin levels, because modern living—along with diets full of refined sugars and other challenges—have made it so most of us are nearly insulin-unbalanced all the time. This not only makes eating right nearly impossible, it also makes choosing when and how often to eat MUCH harder.
Think about the last time you were ravenously hungry? You began to feel weak and dizzy, right? You began to feel yourself shutting down—and that’s exactly what insulin issues can do.
Whether you’ve heard of “bad” cholesterol (LDL) or “good” cholesterol (HDL), I assure you. They’re having a MASSIVE effect on the health of your blood.
LDL cholesterol is considered bad because it creates plaque, a thick, hard deposit that can clog arteries, making them less flexible. (This is known as atherosclerosis.) Eventually, a clot can form, blocking a narrowed artery, often resulting in heart attack or stroke. Another condition called peripheral artery disease can develop when plaque buildup and narrowed arteries reduce blood flow to the limbs (usually the legs). Either scenario often results in death or life-altering consequences.
HDL cholesterol is considered good because it aids in removing LDL cholesterol from the arteries. Scientists believe HDL acts as a scavenger, carrying LDL cholesterol away from the arteries and safely back to the liver, where it’s broken down and passed from the body.
A healthy level of HDL cholesterol will protect against heart attack and stroke, while low levels of HDL cholesterol have been shown to increase the risk of heart disease.
Without properly balanced cholesterol and blood-sugar levels, your heart valves become restricted with plaque buildup, and that leads to a damaged and unhealthy heart. All this combined begins to affect other parts of your body and internal organs because they are starved of needed oxygen and blood that is pumped to them by your heart. After years of unhealthy eating, unbalanced cholesterol and blood-sugar levels all over the place, your overall heart health begins to deteriorate. In worse cases, not protecting your heart health can lead to major damage resulting in the need for heart surgery or a heart transplant. In the worst case, deteriorated hearth health can lead to death.
And it gets worse with each passing year, not only making it harder to avoid heart disease but actually causing you to GET A HEART ATTACK OR STROKE—no matter how hard you try to avoid it.
Your stress levels increase. The number you see on the blood-pressure monitor goes up and perhaps worst of all, you begin to live your life in complete fear and feel like your heart is a bomb waiting to go off.
This vicious cycle not only accelerates with each passing year, it begins to compromise other parts of your health. Your sleep quality drops. Your stress begins to affect those around you. You stay away from strenuous activities including all exercise, and those things accelerate the cycle yet again.
Each time, the cycle speeds up, which is why heart disease is often so accelerated later in life.
This is pretty disheartening for anyone looking to maintain healthy blood levels and transform their heart health.
What if you could balance your blood sugar, lower your bad cholesterol, maintain good cholesterol, naturally control your blood pressure and get rid of the fear of a heart attack or stroke?
If you could do that, you could essentially turn your heart into a well-run machine, 24 hours a day, 7 days a week.
Can you just imagine how much more safe you’d feel if these 3 hidden dangers of heart disease were no longer standing in the way of a healthy heart?
Well, there is a way to fix these dangers, get your blood pressure under control, maintain healthy cholesterol levels and balance your blood-sugar levels.
The solution not only works on a deeper cellular level but also in your overall well-being. So the results are rapidly felt, deep and long-term.
The solution you’re about to discover only takes one minute or less to implement. So there’s absolutely NO REASON why you have to be a victim of heart disease that so many needlessly suffer through.
Introducing our 100% all-natural proprietary blend called StrictionBP. This unique but extremely effective supplement has been scientifically created to safely protect your heart from damage.
StrictionBP uses a “magical” little extract called Ceylon Cinnamon from an amazing herb that grows selectively in Sri Lanka.
Randomized-controlled research published on type 2 diabetes demonstrated the significant effect Ceylon Cinnamon can have regarding blood-sugar levels.
These results were pooled together with results from a recent study and published in the U.S. National Library of Medicine.
These results were not accomplished by every brand of the supplement, but rather only quality-sourced Ceylon Cinnamon.
After 4 weeks of supplementing with 120 mg of quality-sourced Ceylon Cinnamon per day, test subjects (543 patients) saw significantly reduced levels of fasting plasma glucose (blood sugar) from -40.52 to -8.67, and an increase of good cholesterol (HDL) from 1.09 to 2.24 while decreasing the bad cholesterol (LDL) from 17.21 to -1.63.
The effects of Ceylon Cinnamon extract work 5 different ways:
By naturally balancing your blood sugar, cholesterol levels and blood pressure, you’re unlikely to ever develop conditions like insulin resistance, diabetes and heart disease.
You optimize your heart health, protect it from heart disease and you can lose the fear of a catastrophic heart attack or stroke!
Now, what if you could get all of these proven heart-health benefits in the form of an easy-to-take daily capsule that protects your heart without you having to change your diet, spend hours at a gym or giving up any of your favorite activities?
Now, you could learn about these powerful ingredients and then try to independently source the individual ingredients. The problem is, after you’ve found all the products and sources, purchased minimum quantities of each (which is often a large amount), paid shipping on each, and sorted through a huge stage of studies on the most effective dose of each one needed to help balance your blood pressure, cholesterol levels, and blood sugar, you’ll literally have spent weeks or months of time, and hundreds (if not thousands!) of dollars—and you’ll have waited all that time to even begin to make progress.
These critical ingredients, along with some additional compounds that further enhance their overall effectiveness, have been combined into one proven, all-natural, scientifically researched, easy-to-take supplement called StrictionBP, and it’s by far one of the most exciting, unique formulas I’ve ever had the opportunity to work on.
Just take it once each morning and again each night. You just let this incredible supplement work its magic!
As the research overviewed has shown, this nutrient already has a rapid and noticeable effect on your blood pressure, cholesterol levels and blood sugar. Yet when you combine them all, the results are truly unsurpassed.
StrictionBP is the ONLY way to get this clinically proven ingredient to help STOP the deadly accumulation of plaque and balance your blood sugar, cholesterol and blood pressure, and win the war against heart disease once and for all.
Deciding to take StrictionBP is a simple decision because we want you to not just take our word on its effectiveness but take it for a test drive!
In addition, we are offering you a No-Risk 100% Satisfaction Guarantee. You must SEE RESULTS—or return it for a refund. No hassles. No questions asked.
That’s how you know StrictionBP will deliver everything it promises and more.
With no risk and a proven track record of creating better heart health, is there any reason not to give this a try?
Once you have it in your hands, and once you experience the rare power of this wonder supplement to fight back against heart disease and give you the peace of mind you’ve always wanted, you'll be thankful you tried this. After all, this is so much easier and more affordable and less invasive than other solutions—especially expensive blood-pressure and cholesterol drugs, which often come with harmful side effects and make you feel ill and miserable.
You’ll also receive a powerful FREE eBook—3 Ways to Naturally Lower Your Blood Pressure—which will walk you through the biggest problem with traditional heart health approaches (including so much of what you learned here today).
This is normally a $29.95 value, but you get the eBook for FREE when you try out StrictionBP today!
To finally see and experience how unbelievably easy it can be to balance your blood sugar and cholesterol, and protect your heart, choose the appropriate savings with the link below…
…and then, of course, be sure to write down your blood-pressure reading today, because you’ll absolutely want to document your dramatic before-and-after results.
Dedicated to helping you achieve Optimal Health & Wellness!
Optimal Health Products Inc.
1. Mayo Clinic staff; Diseases and Conditions, Type 1 diabetes, Definition; The Mayo Clinic; 2014: http://www.mayoclinic.org/diseases-conditions/type-1-diabetes/basics/definition/con-20019573
2. No authors listed; “What Is Diabetic Heart Disease?”; National Heart, Lung, and Blood Institute; 2011: https://www.nhlbi.nih.gov/health/health-topics/topics/dhd
3. No authors listed; “What Is Atherosclerosis?”; National Heart, Lung, and Blood Institute; 2015: http://www.nhlbi.nih.gov/health/health-topics/topics/atherosclerosis
4. No authors listed; “What Is Peripheral Artery Disease?”; National Heart, Lung, and Blood Institute; 2015: https://www.nhlbi.nih.gov/health/health-topics/topics/pad
5. Mayo Clinic staff; “HDL cholesterol: How to boost your ‘good’ cholesterol”; Mayo Clinic; 2012: http://www.mayoclinic.org/hdl-cholesterol/art-20046388
6. No authors listed; “Who Is at Risk for Heart Disease?”; National Heart, Lung, and Blood Institute; 2014: http://www.nhlbi.nih.gov/health/health-topics/topics/hdw/atrisk
7. Akilen, R., Tsiami, A., et al.; “Glycated haemoglobin and blood pressure-lowering effect of cinnamon in multi-ethnic Type 2 diabetic patients in the UK: a randomized, placebo-controlled, double-blind clinical trial”; Diabetic Medicine; 2010: http://www.ncbi.nlm.nih.gov/pubmed/20854384
8. Allen, R., Schwartzman, E., et al.; “Cinnamon use in type 2 diabetes: an updated systematic review and meta-analysis”; The Annals of Family Medicine; 2013: http://www.ncbi.nlm.nih.gov/pubmed/24019277
9. Leech, J.; “10 Evidence-Based Health Benefits of Cinnamon”; Authority Nutrition; 2016: https://authoritynutrition.com/10-proven-benefits-of-cinnamon
10. No authors listed; “Antioxidant capacity of 26 spice extracts and characterization of their phenolic constituents”; Journal of Agricultural http://www.ncbi.nlm.nih.gov/pubmed/16190627
11. No authors listed; “Vitamins and Supplements Lifestyle Guide”; WebMD; 2014: http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-cinnamon
12. Azimi, P., Ghiasvand, R., et al.; “Effects of Cinnamon, Cardamom, Saffron, and Ginger Consumption on Markers of Glycemic Control, Lipid Profile, Oxidative Stress, and Inflammation in Type 2 Diabetes Patients”; The Review of Diabetic Studies; 2014: http://www.ncbi.nlm.nih.gov/pubmed/26177486
13. Plaisier, C., Cok, A., et al.; “Effects of cinnamaldehyde on the glucose transport activity of GLUT1”; Biochimie; 2011: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3019305
14. No authors listed; “Side Effects of High Blood Pressure Medications”; WebMD; 2016: http://www.webmd.com/hypertension-high-blood-pressure/guide/side-effects-high-blood-pressure-medications