These foods are easy-to-find and their link is scientific study backed. Make their intake more regular in the diet. <ul><li class="ql-align-justify">Berries</li><li class="ql-align-justify">Turmeric</li><li class="ql-align-justify">Extra dark chocolate</li><li class="ql-align-justify">Leafy greens</li><li class="ql-align-justify">Fermented foods (like yogurt)</li></ul>

5 Foods Linked To Better Brain Function

A daily diet of colorful fruits and vegetables can help make your brain strong, sharper and smarter, studies show. Here's what a Harvard nutritional psychiatrist eats to strengthen her memory, focus and overall health.

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A Harvard nutritionist and brain expert shares the 5 foods she eats every day to sharpen her memory and focus

As you improve your endurance, you will find distances that were formerly challenging will become easier. <ul><li>Run multiple times a week</li><li>Run for both consistency and speed (set different goals for different runs within the week)</li><li>Remember: it usually takes 4-10 days to benefit from a run</li></ul>

The Key To Endurance Is Consistency 

Assess your running skills honestly and decide on the best goal for your current level of fitness. To be safe, avoid overtraining and running with an injury.

1. Set A Goal

Whether you’re a new runner looking to complete their&nbsp;first 5k&nbsp;or an experienced runner looking to increase their stamina for the final stages of the marathon and avoid hitting the wall, the rule of&nbsp;“too much too soon”&nbsp;always holds true, doing too much too soon only&nbsp;leads to injury&nbsp;or overtraining.

To increase your aerobic capacity and improve your endurance to run farther than you can now, you need to train consistently. Consistent training will build your aerobic base, increase your aerobic capacity (which is how much oxygen your muscles can use) and strengthen your muscles. When you begin to add extra runs to your week, they should be easy and slow – speed follows endurance! You should aim for 3 to 4 sessions per week for 30 minutes or more. Aim to make one of these sessions your long run where you plan to go farther than any of your other runs that week.

2. Constancy

To run farther, you’re going to have to actually run farther! Either increase your long run by 5 – 10 minutes or add 0.8 – 1.6 km (0.5 – 1 mile) each time . It might not sound like much but it begins to add up. When you get into a bigger volume of training for a half marathon or marathon, your long run should be roughly 30-50% of your total distance for the week. Do your long run at a slow and sustainable pace. Go slowly and just focus on covering the distance. Remember, speed follows endurance.

3. Run Long

These runs are normally run over a shorter distance, but at a higher pace than at which you normally train. Training like this means you can run longer before fatigue and lactic acid builds up and slows you down. It will also make your easy running pace or planned race pace feel easier – these runs are the key to improving your running speed. Tempo runs should be a “ comfortably hard ” pace that lasts from 20-40 minutes and up to 60 minutes for more advanced runners. They should not be an all-out effort that has you gasping for breath, but a challenging pace that you feel you can maintain.

4. Run Tempo Runs

The farther you run, the more you’re challenging yourself and therefore need to ensure your body is <a href="https://www.runtastic.com/blog/en/learn-how-to-speed-up-your-recovery-with-these-8-tips/">recovering between sessions. </a>Good recovery comes from a good diet, stretching and <a href="https://www.runtastic.com/blog/en/sleep-myths-debunked/">sufficient sleep </a>. Aim to eat a quality meal or snack of carbs and protein within 30 minutes after finishing your run. This is the optimal window of recovery where your body can best absorb the nutrients to refuel and recover with. Focusing on this will enable you to recover between sessions and go into each run feeling strong and able to complete it.

5. Recover

You want to increase your running stamina, but don’t know where to start? Follow these tips to increase your endurance.

Exercise 

Running Stamina: 7 Tips To Increase Your Endurance

Use a color-changing lightbulb in your bedroom or install a small red bulb. Why red? Red light mimics sunset. Switching the color is a strong visual cue. Your brain associates it with getting ready for sleep. It's an easy wind-down routine.

1. Dim, red light.

Light sets your <a href="https://www.psychologytoday.com/us/basics/circadian-rhythm" rel="noopener noreferrer" target="_blank">circadian rhythms </a>—the times you naturally want to wake up and go to sleep. Exposing yourself to bright light early in the day shifts your rhythms earlier, without you having to try to go to sleep earlier.Whatever you usually do in the mornings, try switching to walking outside as soon as you wake up. Let breakfast or shower come afterwards.

2. Expose yourself to bright sunlight in the mornings.

Instead of over-focusing on what you do right before bed, think about a point earlier in the evening. For example, recording daily expenses or cooking dinner. If you're better organized about whatever happens early in your night, you'll be ready for sleep earlier.

3. Focus on an earlier point in your evening.

The way to get the best sleep would be to consume no caffeine and no <a href="https://www.psychologytoday.com/us/basics/alcohol" rel="noopener noreferrer" target="_blank">alcohol </a>. Both disrupt sleep. If you want to sleep like you did as a <a href="https://www.psychologytoday.com/us/basics/adolescence" rel="noopener noreferrer" target="_blank">teenager</a>, completely ditching caffeine might get you there. Or at least start by switching to half-caf or de-caf.

4. Switch your last caffeinated beverage of the day to half-caf

If you struggle with worry or rumination, you may find that entertainment helps you get to sleep. Standard suggestions are to listen to an audiobook, a <a href="https://www.psychologytoday.com/us/basics/meditation" rel="noopener noreferrer" target="_blank">meditation</a>, or relaxing sleep sounds (like sounds of rain or a crackling fire). Don't go for anything that requires you to do something, such as reading, writing, or DIY.

5. Find content that only requires listening, not watching.

If you find yourself thinking "I need to remember to do X in the morning," try to take that off your mind. For example, if there is something you need to take with you, put it in your car or at your front door so that forgetting it will be impossible. Transfer your to-dos from your mind to somewhere physical or digital.

6. Take to-dos off your mind.

If you find yourself thinking "I need to remember to do X in the morning," try to take that off your mind. For example, if there is something you need to take with you, put it in your car or at your front door so that forgetting it will be impossible. Take anything you need to remember off your mind.

Hopefully, the most practical sleep article you'll ever read.

Health & Wellbeing

6 Lesser-Known Ways to Get Better Sleep

<ul><li>Fruits, vegetables and grains labeled organic are grown without the use of most synthetic pesticides or artificial fertilizers. </li><li>While such chemicals have been deemed safe in the quantities used for conventional farming, health experts still warn about the potential harms of repeated exposure.</li><li>Organic farming has an added benefit of being hygenic &amp; planned growth.</li></ul>

Fewer pesticides and heavy metals

<ul><li>When it comes to meat and milk, organic products can have about 50% more omega-3 fatty acids, a type of unsaturated healthy fat, than conventionally produced products.</li><li>It is believed that that switching from conventional to organic products would raise consumers’ omega-3 intake without increasing overall calories or saturated fats.</li></ul>

More healthy fats

<ul><li>Conventional livestock can be fed antibiotics to protect against illness, making it easier for farmers to raise animals in crowded or unsanitary conditions. </li><li>traces of these substances can make their way to consumers.</li><li>organic foods—which are produced without antibiotics—“are intrinsically safer in this respect.” </li><li>Organic meat and dairy also cannot contain synthetic hormones, which have been linked to an increased risk of cancer. </li></ul>

No antibiotics or synthetic hormones

<ul><li>In a recent six-year study in the Journal of Agricultural and Food Chemistry, researchers found that organic onions had about a 20% higher antioxidant content than conventionally grown onions. </li><li>They also theorized that previous analyses—several of which have found no difference in conventional versus organic antioxidant levels—may have been thwarted by too-short study periods and confounding variables like weather.</li></ul>

More antioxidants, in some cases.

The health benefits of organic food include fewer pesticides and heavy metals, more healthy fats, and possibly more antioxidants, as well.

Health

4 Science-Backed Health Benefits of Eating Organic

<ul><li>We don't have one brain in our head—we have three. We started with a “lizard brain” to keep us breathing, then added a brain like a cat’s, and then topped those with the thin layer of Jell-O known as the cortex—the third, and powerful, “human” brain.</li><li>We were not the strongest on the planet but we developed the strongest brains, the key to our survival. The strongest brains survive, not the strongest bodies. Our ability to solve problems, learn from mistakes, and create alliances with other people helps us survive.</li><li>Our ability to understand each other is our chief survival tool.</li></ul>

The human brain evolved ,too .

•Our brains were built for walking - 12 miles a day !• To improve your thinking skills, move.• Exercise gets blood to your brain, bringing it glucose&nbsp;for energy and oxygen to soak up the toxic electrons&nbsp;that are left over. It also stimulates the protein that keeps&nbsp;neurons connecting.• Aerobic exercise just twice a week halves your risk of&nbsp;general dementia. It cuts your risk of Alzheimer’s by 60&nbsp;percent.&nbsp;

Exercise boosts brain power .

An updated and expanded edition of the international bestseller Most of us have no idea what’s really going on inside our heads. Yet brain scientists have uncovered details that every business leader, parent, and teacher should know — for instance, that physical activity helps to get your brain working at its best. How do we learn? What do sleep and stress do to our brains? Why is multitasking a myth? Why is it so easy to forget — and so important to repeat new information? In Brain Rules, Dr John Medina, a molecular biologist, shares his lifelong interest in brain science, and how it can influence the way we teach our children and the way we work. In each chapter, he describes a brain rule — what scientists know for sure about how our brains work — and offers transformative ideas for our daily lives. In this expanded edition — which includes additional information on the brain rules and a new chapter on music — you will discover how every brain is wired differently, why memories are volatile, and how stress and sleep can influence learning. By the end, you’ll understand how your brain really works — and how to get the most out of it.

healthtips

5 Foods Linked To Better Brain Function

A Harvard nutritionist and brain expert shares the 5 foods she eats every day to sharpen her memory and focus

The Key To Endurance Is Consistency

Running Stamina: 7 Tips To Increase Your Endurance