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1. Box Breathing (4-4-4-4) Take 3–5 minutes to practice box breathing—inhale for 4 seconds, hold for 4, exhale for 4, hold again for 4. This calms your nervous system, lowers anxiety, and brings you back to the present. It’s completely…
Fatty Fish (Salmon, Sardines) Fatty fish are packed with omega-3 DHA, a key fat that builds and protects brain cells. These healthy fats support memory, concentration, and long-term brain health. Aim for 2 servings per week of salmon, sardines, or…
1. Protein at Every Meal Aim for 25–35 grams of protein with each meal to stay full and fuel your body. Protein helps preserve lean muscle and reduces hunger, making it easier to manage portions and stick to your goals.…
Lean Protein (Chicken, Tofu, Beans) Lean protein has a high thermic effect, meaning your body burns more calories digesting it. It also preserves lean muscle, which keeps your metabolism active. Plus, protein helps you stay full longer, curbing cravings and…
Blueberries: The Brain’s Antioxidant Shield Blueberries are packed with powerful antioxidants that help protect against brain aging. They reduce oxidative stress and support communication between brain cells. Regular consumption can enhance memory, focus, and cognitive function over time. Walnuts: Memory-Enhancing…
Practice Gratitude Daily Start each day by writing down three things you’re grateful for. This small habit shifts your focus from stress to positivity. Gratitude improves mood, builds resilience, and helps you stay grounded—even during tough times. Stay Connected With…
Protein & Veggies First Start your meals with protein and vegetables before eating carbs. This slows digestion and leads to a slower blood sugar rise. You’ll experience fewer spikes and crashes, and feel full for longer. Build your plate in…
Slow Eating to Reduce Air and Gas Eating too fast causes you to swallow excess air, leading to uncomfortable bloating. Take your time, chew thoroughly, and put your fork down between bites. This gives your digestive system time to work…
Limit Screens Before Bed Avoid phones, laptops, and TVs at least one hour before bedtime. Blue light from screens blocks melatonin and confuses your internal clock. Reducing screen time signals your body it’s time to rest. Instead, choose calming offline…
Cherries: Nature’s Sleep Fruit Cherries are a natural source of melatonin, the hormone that regulates your sleep-wake cycle. Enjoy a handful in the evening to help your body wind down naturally. They’re perfect as a light pre-bed snack and support…
