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Top Brain Foods ? Making the Difference

Food is not just for survival, as you might perhaps have known over the years. Our body is a terrific machine with the ability to rejuvenate and reinvent itself time and time again. The cells and tissues, muscles and bones all have the ability to grow stronger, given the right set of nutrients and care. However, it is a fact that nutrients make a lot of difference to the way the different parts of our body react and respond to changes – and it applies to our brain as well. Top brain foods can have a tangible impact on the way our brain functions and the speed at which we process data, information and thought.

The way top brain foods impact on our brain is very similar to what the best software upgrades and maintenance could have an effect on the processing speed of our computer systems. In fact, the results could be even more dramatic, given that top brain foods deal with living matter, cells, tissues and nerve centres that readily respond to stimuli. Fortunately, nature has bestowed us with the best of resources that could have profound impact on the functionality of the human brain. One such naturally available herb that doubles up as one among the top brain foods is the Gingko Biloba, which has been known for its ability to improve memory in older people who suffer from memory disorders such as dementia and Alzheimer’s.

And if you are wondering if top brain foods are only for the elderly who may be facing the prospects of deteriorating memory on account of ageing, rest assured that nature has been equally kind to the younger generation as well. Foods that are rich in Omega-3 fatty acids are good for the body in more ways than one – for one, they help keep the heart healthy by reducing the chances of clogging of the arteries, and hence, helping in blood circulation to keep the heart healthy.

And more importantly, deprivation of blood circulation on account of fat causes problems not only to the heart but to the brain as well, on account of short supply of oxygen. Olive oil is rich in Omega-3 and would definitely count among the top brain foods. That apart, if you love chocolates and feel guilty about having them, you have one more excuse to indulge in the bars, as chocolates are among the top brain foods that have a good deal of antioxidants, which are known to be good for brain.

Welcome to Memorise, The Original memory training website on the web. If you are looking for memory improvement? Than Memory GYM is the right place to improve your brain Power. You can also check more about memory lessons and games and various types of brain foods.

Brain Foods

Brain Games to raise Focus : Brain Training

Article by dennis laineev

In an age of instant information, high-tech communication gadgets and also a media sensory overload you will find that most people have trouble focusing. We’re constantly bombarded with information from television, radios, computers, friends, co-workers with this all new data flooding the brain it is easy to lose interest. Unfortunately there isn’t any lot people is capable of doing to show over endless stream of data because most among us depend on it to get through our days and work but there are simple steps anybody can decide on increase their focus so they really are quickly disseminating the knowledge which comes along and focusing only to the data that matters.

Improving focus through simple puzzles, riddles and brain games isn’t hard to do but it surely takes homework to learn mental performance every day to hone your capability to target. Many people are taught methods to train in schools and colleges to support cope with the semester but after graduation many individuals are inclined to lapse on their self-training. By using a degree available and a job secured your person with average skills will eradicate training their brain which can lead to stagnation with regard to growth and development. It’s not to talk about folks are dumb they can get lazy and whenever this occurs a chance to focus becomes harder.

One factor to improving focus is to spend a short while ever day practicing brain training techniques and exercises. Much the same way a sports athlete trains daily to raise his speed, strength and coordination individuals have to actively train their brains to retain information, dig through data and it is important and discover how to focus. We all believe the way to focus but like memory it sometimes seems to fade upon us which enable it to make work and day to day life hard to cope with. Again, with all the constant onslaught of advertising information rains recorded on us unimpeded and minus the opportunity to focus you can very easily be caught from the whirlwind of news, commercials and data that on most occasions is not related to you personally or professionally.

Some individuals debate that its technology that’s creating the lack of focus yet it is a breeze to download brain games to some mobile phone or iPhone and use hand-held communication devices to navigate to websites that provide free brain training games. Actually, technology makes it easier for those to concentrate because you can spend a few momemts on a subway or bus ride playing simple brain games just like puzzles, chess and solving riddles in your commute a focus fresh. Yet it is approximately anyone to produce time for brain training as well as keep to an agenda that will allow for quick brain training games that may keep your mind alert and competent at cutting with the clutter of real information for them to pinpoint the data that in some way matters.

For the great array of free online brain training games and exercises visit http://www.brainist.com where you will discover fun, clever and engaging brain games to help you transform your memory, cognitive ability and problem solving skills.

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Power your Brain Today

How much is the agility and power of your mind worth to you? Regardless of how much you might have said, the monetary value should not be more than zero. What you have to invest is time. There are plenty of exercises that you can implement on a daily basis and acquiring that information is easy and free. Of course there are a number of good (e)books out there that will provide more in depth knowledge of how to properly power your brain. Here are a couple of ideas to get you started.

We have two brain halves, use them: Each of our brain halves is designated to dealing with different functions depending on their nature. All those that require logical analysis, problem solving and objective reasoning are take on by the logical side. Meanwhile, the things in our lives that depend on creativity, self expression and improvisation are dealt with by our creative brain half.

If you are like the vast majority of the population, you will be having to attend problems that have to be solved logically and objectively more frequently than encounter activities where the creativity in you is challenged to provide a result. However, musicians, artists and other performers (not exclusively) will deal more with improvisation and rely more on what feels more right in their day to day. What will give a boost to how well our brain performs is to work at the less developed side in an attempt to equal them out.

As a logical focused person, have a go at activities that make you have to improvise or make things up, falling back on inspiration. Learn a skill that requires you to use your senses like music, art, etc.

On the other hand, if you do nothing but be creative all day expressing yourself through your work, be it as a performer or other artist, making the effort of working at solving problems in a calculating manner will help you develop the logical centre of your brain.

Playing games such as chess or solving puzzles is a great start.

Don’t settle for easy: There are always a number of options or possible solutions to a problem. We usually try to find the one that requires the least effort and is the most efficient. What is also nearly always a factor is simplicity. The easier the solution is to get to, the more likely we are to accept it and move on. This however is like going to the gym and working out with weights that are a few kilos lighter than your limit. Hence you are not challenging yourself. Go through the trouble of giving your imagination some leeway from time to time and try and find an alternative solution to the easy one we took no time to determine.

Experience new things: Monotony is hardly going to change anything. Our brain is not likely to feel the need to work the senses that receive information on the outside world if the environment stays the same On the other hand, if we were to constantly present the brain with new experiences to take in and analyse for future reference, it will see itself forced to fall back on that information in the future when the next new thing comes.

Dolph Larsson is a writer focusing on the prevention of mental deterioration such as Alzheimer and dementia. To see some of the latest publications you can visit How to Improve Brain Power where you can read up on articles such as Power Your Brain Today, How to Increase Mind Power, etc.

Brain Power

How Does Giving Thanks Affect The Brain? : Brain Foods

Article by Jason T Gomez

Thanksgiving is a time to remember to be grateful for all that we have and for the entire year of good things we’ve reaped. In light of the many trials and tribulations this year has had for many of us, we may find ourselves wondering what there is to be grateful for? However, I can assure you there is always something to give thanks for, like for your brain and the ability to even read this article!

Gratitude can be used as a tool to move into a more positive state of mind and an overall better state of brain health. Scientist have found that kind, grateful thoughts and words cause chemical changes in the brain that work much like antidepressants bringing on a sense of peace and calmness that would rival the best pharmaceuticals, but best of all, its free!

In the face of adversity, the key is to start being grateful for those little things, be it the shoes on your feet or for someone’s kind words. To begin, realizing and recognizing one’s state of mind and the emotional setting one is in is critical. This level of awareness is necessary so you can take note and encounter your feelings and then begin to identify and change the thoughts that brought you to that emotional state in the first place.

So, when I notice my shoulder’s tightening up and I’m snapping at my co-workers or family it’s a clear sign that I’m not in the emotional place I want to be. Taking note and acknowledging how I’m feeling is the segue for self-reflection and noticing what thoughts brought me to the frustration I may be feeling and being okay with it.

Then I can easily and safely transition into a different state of mind and emotional space by adjusting my thoughts from the worry of some future event to the small things I’m grateful that I failed to notice because I was too busy pumping toxic thoughts through mind. No wonder I felt stressed!

Here is where gratitude and thankfulness play a huge role, these thoughts automatically trigger a different neurological pattern that is more associated with calmness and wellness. So give it a try, next time you notice yourself stressing…accept and acknowledge, identify and segue, and replace and run healthy thoughts through your mind so you can positively influence and affect your brain for the better!

WHAT ABOUT TURKEY, IS IT BRAIN FOOD?

Ever wonder why you feel tired after eating turkey on Thanksgiving? The popular answer is that turkey contains a lot of Tryptophan, right? Well, this is only partially true.

Tryptophan is an amino acid converted by the brain to 5-HTP, then to Serotonin, which in turn is converted into Melatonin. This is great because it assists sleep, clearly plays a role in balancing mood and sleep patterns and has also shown benefits for a variety of disorders, including anxiety, obsessive-compulsive disorder, migraine headaches, back pain, weight loss and sleep disturbances.

But you can’t blame your Thanksgiving drowsiness solely on Turkey. The high load of heavy carbohydrates that go along with the turkey is also to blame. The key here, is to eat the other foods that are even higher in Tryptophan like Tofu, Black and English Walnuts, Almonds, Sesame Seeds, Roasted Pumpkin Seeds, and Gluten flour. These are going to give you more of what you really want from the meal (a nice healthy nights rest) and less of what you don’t want (a gut-busting Thanksgiving hangover!).

Surprisingly the best source of Tryptophan is in a 5-HTP supplement. Why?Well, Tryptophan needs a transport molecule to pass the blood brain barrier. Whole foods contain other amino acids besides Tryptophan and so compete for the transport molecule, so very little of the Tryptophan is able to get through to the brain. So if you’re looking to increase your amount of tryptophan than a nice 5-HTP supplement may be in order.

So, this Thanksgiving try being grateful in thoughts as well as in action and words and eat less of the carbs and more of the things that are going to help your brain stay nice and healthy.

Written by Jason Thomas Gomez, Director of Marketing Communications and Client Care and CC Chapman, Trainer and Nutritionist at BrainHarmony Biofeedback Center in Newport Beach.

BrainHarmony, Inc, is an industry leader in the area of Brain Fitness. Our training center is powered by Brain State Technologies, a developer of state of the art software and technology that combines traditional EEG Biofeedback / Neurofeedback with a non-evasive approach to balancing, harmonizing, and optimizing the brain.

For more information about BrainHarmony and Biofeedback, Inc. simply log onto www.mybrainharmony.com, email info@mybrainharmony.com,










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Vitamins : Fight Colorectal Cancer And Osteoporosis With Vitamin D

Article by Lee Dobbins

Fight Colorectal Cancer And Osteoporosis With Vitamin D – Health

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Vitamin D or Cholecalciferol is an important fat soluble vitamin that can help lower your risk of osteoporosis and colorectal cancer. While you can get this vitamin from some foods the best way to get it is by getting out in the sun! your body can actually make this vitamin on its own with exposure to sunlight. Now this doesn’t mean that you should go bake in the sun because then you increase your risk of skin cancer. Just 10 or 15 minutes of exposure (without any sunscreen) to sunlight a day can be enough to get your body to make this vital vitamin.

Vitamin D is a fat soluble vitamin which means that the body can store it up and draw on those stores later on if need be. This also means, that you can get too much of it and this can cause problems such as kidney stones, over calcification of bones and teeth, and may cause calcium deposits which can harden arteries.

This vitamin plays a vital role your body and helps it absorb calcium which, as we all know, keep your bones strong. Therefore, getting enough Vitamin D is an important way to ward off osteoporosis as well as joint damage. This vitamin is said to help control back pain and the effects of arthritis. Your body also needs this vitamin to absorb phosphorus.

Recent studies are showing that Vitamin D can be an effective way to protect yourself against colorectal cancer as well as some types of auto immune diseases. Studies are still in the early stage but show promise for this important vitamin.

Getting Enough Vitamin D

The RDA or recommended daily intake of vitamin D for adults is 200 to 400 international units (IU) per day. if you are 50 to 70 years old you want to be at the high end and take 400 IU. individuals over 70 should get 600 IU each day.

These days most milk is fortified with Vitamin D and this is a great source because you will be getting calcium along with your vitamin D and since this important vitamin helps your body absorb calcium it’s a match made in heaven. Other sources include foods that are high in omega-3 fatty acids like tuna, salmon, mackerel and sardines as well as organ meats, egg yolks, butter and dairy products that have full fat. If you don’t eat enough of these foods, you might consider taking cod liver oil.

Vitamin D Deficiency

Most people have heard of rickets but probably think that this disease is from olden times and doesn’t happen anymore. Unfortunately it’s beginning to show up again and children that do not get enough vitamin D. Symptoms of this disease include soft bones and abnormally developed bones. babies that don’t get enough vitamin D may have a condition where bones don’t harden. The results of these diseases is stunted growth, bowed legs and bone pain.

In older adults of vitamin D deficiency can cause osteoporosis which weakens your bones. it’s important to note that vitamin D is absorbed in the small intestine so any diseases that affect staff such as problems with the gallbladder, intestines, liver or pancreas can block the absorption and lead to deficiencies.

About the Author

Lee Dobbins writes for http://www.a2z-vitamin-and-herbs.com where you can learn more about vitamins and herbs and their important role in your health.

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Lee Dobbins writes for http://www.a2z-vitamin-and-herbs.com where you can learn more about vitamins and herbs and their important role in your health.












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Memory Fitness

Whether you call it a “senior moment” or a “mind glitch,” the truth is that as we get older our memory and thought processes are just not what they used to be. A friend of mind claims that for the past ten years she hasn’t remembered the name of any new person she met. Another describes those frequent moments when the word is right on the tip of your tongue but for the life of you it just won’t materialize. Still another says her memory has gotten so rusty lately that her kids take advantage of it, sometimes having her believing that she approved an expenditure, when she can’t even remember them asking about it!

Just as daily weight repetitions in the gym strengthen certain muscle groups, mental exercises strengthen and enhance memory and thought functions over time. The following are some exercises you can use to increase your memory fitness:

• Do crossword puzzles and brainteasers on a regular basis.
• Play games that use memory like chess, bridge, or Trivial Pursuit.
• Memorize your shopping list by visualizing your trip through the supermarket. See yourself stop at each aisle putting what you need in your cart. When you get to the store, use your memory to select the items. Bring a written list along to be sure you haven’t forgotten anything.
• Each time you come to the end of a chapter in a book you are reading, imagine yourself summarizing it as briefly as possible to someone who has not read it. Do the same for the whole book when you finish it.
• Link together items that you need to remember into story form. If you need to do errands that include going to the hardware store, the dry cleaners, and the post office, your story might be: You get grease on your clothes at the hardware store so you must go to the dry cleaners.

While at the dry cleaners you find an envelope in your pocket that needs to be mailed.
• When meeting someone for the first time, repeat her name as you are introduced. Ask a question about the spelling (is that Ann with an E at the end?) Find a distinctive feature about the person and picture it with the spelling of the person’s name. Associate the name with a song, a rhyme, or a celebrity (Example: if you meet someone named Marilyn, associate the person with Marilyn Monroe.)

Along with aging, memory loss is often the result of chronic stress. If you are going through a particularly stressful time in your life, you will most likely experience difficulty in remembering things. Try the following to help with the forgetfulness caused by stress:

• Put your keys in the same place in your purse and leave them in the same place when you enter your house.
• Try to park in the same place when using parking lots you frequent regularly.
• Keep a small notepad handy and write down things you know you need to remember.
• Purchase a small digital recorder or use the voice recording feature on your cell phone to record things that occur to you while away from home.
• Use timers to remind you of appointments and when you need to take medication.
• If you take more than one medicine a day, purchase a pill reminder box and use it so that you will not have to guess whether you’ve taken your medication or not.
• Slow down!

Sometimes memory loss is just a symptom of a too busy life but it also can alert us to a problem in the brain. Most of us have at one time or another worried that we had early Alzheimer’s Disease. If you are concerned whether your forgetfulness has an organic cause you may want to read Understanding Memory Loss, an online booklet by the National Institute on Aging that can help you figure out whether you should seek an evaluation. Put the title of the booklet in your search engine to find it.

When you cannot remember something, it often makes you feel anxious or stressed. Good self care for you may include improving your memory. Using memory exercises, finding stress reducing strategies that work for you, and educating yourself about what is normal and what is abnormal memory loss can help. Of course, you have to remember to do them!

If you are having difficulty remembering things, it may be due to stress, anxiety, or depression. Life is challenging and when we are challenged we forget things. Besides the exercises above, you may want to visit a qualified mental health professional for help.

Memory Exercises

Boost your brain power, boost your potential : Brain Power

Article by Greg Frost

You can control your brain and make it a much more efficient and engineered machine for success. What this means is that there is technology available for the average consumer that helps you to boost your brain power and this is based on something on brainwave entrainment technology. The reason this article chooses this technology to discuss, amongst the many available is that is the easiest to use, most readily available and the one that has the most effect.

When talking about brainwave entrainment, it is actually the technology which allows you to actually bend and mould the mind into a state of optimum performance and the truth is, we are always operating on the opposite side of the coin. We are built in such a way that our brain is currently performing at levels way below our possibles, and do not worry, this is something that afflicts not only you, but almost 90 percent of the world today.

There are many reasons for this and while this article will not try to get into all of them, it is the anthropology, the society and the culture of the global economy in a sense that has led to this dampening of the mind. As more and more gets readily available and easier to access, the power of the mind to investigate and discover, to learn and grow and to evolve into its optimum state will then be hardily reduced and we are left with something that isn

Mind Training And Facts : Brain Training

Article by Pedro Teixeira

Your brain is the most complex creation in the Universe. Every day we are unraveling new secrets about our brain and mind. We are on a journey to unlock all of the secrets of the brain. That journey is still not complete but we have already stated understanding the importance of mind training and how it can help your overall health. Before discussing mind training, let’s share here some interesting and fun brain facts.Your brain is made up of more than 100 billion brain cells. Approximately 20% of the blood that flows from your heart is pumped into your brain.There are more connections in your brain than there are stars in the universe.The average human brain weighs around 3 poundsThere is no pain within the brain itself. Your brain contains 80% waterThe brain uses 20% of the oxygen we breathThe right side of the brain controls the left side of the body while the left side of the brain controls the right side of the body.There are approximately 100,000 miles of blood vessels in your brain.Our working memory can hold seven digits. Your brain uses 25 watts of power while you’re awake. This is enough energy to illuminate a light bulb. Another fun brain fact is the discovery that as your brain grows older, it can recreate new brain cells. Your mind has the ability to rewire itself as you experience more of life and mind training can help you train specific cognitive skills. You are learning new memories and thoughts throughout your life. As we age, we make new brain connections, as we acquire new knowledge and skills. The brain can form new neurons and connections throughout life.What we do every day can influence our brain’s functions. Consequently, we are actively and consciously rewiring our brain. Mind training can be the extra step by helping you assess precisely and accurately your cognitive level and train the skills that need the more improvement..In the last 15 years, scientists have made many new discoveries about our brain and mind. It is interesting to note how much power we have in shaping and changing our brain. One of the many problems we encounter during the day is the direct result of a lack of focus or concentration. In this high-tech digital age, information comes at us at a fast and furious pace. It is easy to get distracted and lose sight of the goals we set and find it is harder to keep on task. While there is little to be done to slow down our daily lives, there are simple and fun brain training activities that can help individuals focus better and improving their brain concentration.

The real key to optimum brain fitness is to exercise every part of your brain by constantly exposing it to as many new and different cognitive activities as possible. This level of fitness requires a more thorough and comprehensive program of brain training.










Short Term Memory : A Short Guide to Effective Studying

Article by Abel Mens

A Short Guide to Effective Studying – Education – Study Techniques

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High-school, college, and for some of us after college, we spend a great deal of the time of our lives in studying. Studying can either take the form of serious studying to pass institutional examinations, or it can also take the form of leisurely reading to increase the wealth of knowledge one stores in his psyche. Regardless of the purpose or form of studying that I discuss here, I stand for Effective Studying. Effective studying, according to my dictionary, is to be able to read blocks of educational texts, comprehend the information presented, analyze the information, develop your own hypothesis, and then finalize the learning process by writing it down. Of course, in many cases of academic reading, we don’t need to abide by the ostensibly complex learning process that I’ve mentioned here. In this article, I’ll focus on the very basics – which we often seem to forget! Here is the sequence of steps that I’ve followed all my life successfully:

* Critical reading: this refers to reading any block of text slowly and getting the bigger picture. Here, you ask meaningful questions about the information you’ve just read and then answer them all by yourself. If you can’t answer, just note it down and ask anyone who seems to be much more intelligent to you!

* Critical thinking: this goes hand in hand with critical reading. Instead of just reading through paragraphs and memorizing the group of words, it would be much more generative to actually grab the core meaning of the text.

* Critical listening: previous studies on education have proved that we memorize information easily if we actually hear the words. Our brains first store the information in our short-term memory. After continuous revising and writing, the information is transferred to our long-term memory. The reason why I call it Critical listening is because you only read aloud those sentences from the text given that give you a summary, or you read aloud some sentences that you have formed in your own mind while critically analyzing the information presented in the text.

* Writing and revising: writing is definitely a good habit! I once read in the Reader’s Digest about a highly-successful neurosurgeon whose mother worked as a maid in her community. Not knowing how to help her children grow up, she took her children to the nearest library and asked them to write down summary reports of each book they have read. This was the turning point in the life of the future surgeon, from being a mediocre student in an unknown family destined to die in poverty and humiliation, reading and writing gave him the inspiration to gather knowledge and gain a strong foothold to survive in society. Now, you should definitely remember that your learning process is not finished after writing down any summary. This is because when we write down anything, our brains automatically ignore any new information relating to the written down text. You should periodically revise the written text and try to memorize to make sure that you have actually grasped the idea.

This is the way to consume information and transfer them from your short-term memory to long-term memory. I hope you have a great day studying!

About the Author

Abel Mens has been internet marketing for nearly 8 years. Come visit his latest website
over at maple cutting board
and plastic cutting board where you can find all information you need in the home.

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Abel Mens


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Top 7 Brain Fitness FAQs : Brain Training

Article by Mitch Slater

Have you noticed these two new (and really important) buzzwords: brain fitness, neuroplasticity?Yes, those two words that appear everywhere in the media these days, and were nowhere to be found just a few years ago.What do they mean? How can they help me?We just polled over a thousand people about their main questions on neuroplasticity and brain fitness. I have selected and answered the 7 most common ones below. I hope you enjoy the FAQ session.Q: What exactly does neuroplasticity mean, and why is it so important for education and health?A: Learning changes your brain physically. In essence, neuroplasticity means our brains’ ability to change themselves through experience. The brain has the amazing ability to reorganize itself by forming new connections between brain cells (neurons). For a long time, it was believed that as we aged, the connections in the brain became fixed. Research has shown that in fact the brain never stops changing through learning.Q. I read a lot about supplement, exercise, different brain training products…where do I start.A. You are not alone. We recommend focusing on four pillars of brain fitness: physical exercise, a balanced diet, stress management, and brain exercise. Stress management is important since stress has been shown to actually kill neurons and reduce the rate of creation of new ones. Brain exercises range from low-tech (i.e. meditation, mastering new complex skills, lifelong learning and engagement) to high-tech (i.e. using the growing number of brain fitness software programs).Q. Everyone seems obsessed with brain games. What about meditation?A. As Daniel Goleman recently pointed out, “the good news is that we can grow our willpower; like a muscle, the more we use it, the more it gradually increases over time. But doing this takes, of all things, willpower.” Mindfulness training has been shown to be an effective practice to drive neuroplasticity and build attention, so it an important part of the mix.Q. Do brain training exercises and cognitive training programs work?A. As a category, it certainly seems so, as long as we ask the right questions: Which programs?, Work For Whom, Work For What?. Brain training is a complex field, as companies and newspapers often make contradictory claims. These claims are often based on press releases, without a deeper evaluation of the scientific evidence. In summary, I’d say that research has shown how training can help healthy adults improve specific cognitive skills, and improvements seem to last longer than the training itself. Not only that, but cognitive training seems to help adults in the early stages of cognitive impairment and even Alzheimer’s Disease. Now, not all programs do the same, so consumers and professionals must make well-informed decisions. There are no magic pills out there.Q. So this is more serious than “brain games” like Nintendo Brain Age?A: Nintendo did indeed create consumer awareness for brain games, but brain training has solid roots in neuropsychology and cognitive neuroscience. It is often said that new neuroimaging methods have changed neuroscience in the same way that the telescope changed astronomy: scientists now understand much better than only 20 years ago what haappens inside the brain of a live person.Q. What about neurofeedback?A. After many years of more hope than good science, several scientific studies published in 2009 are starting to how how neurofeedback can be effective, for example to help diagnose and treat attention deficits.Q. Based on all this, how can one improve memory?A. The most important thing to realize is that the brain does more than “memory”. For example, if I don’t pay attention to something, how can I expect to remember it later? By choosing to attend to something and focus on it, you create a personal interaction with it, which gives it personal meaning, making it easier to remember. So, programs that build our perception and attention abilities can in fact help improve our memory.Let me give you an example: can you draw from memory both sides of a penny? Please try, adding all the details that you can remember.Now go get a real penny and compare. Did you remember all the details? did you draw them in the right location? Most likely not, despite having had thousands of penny coins in your hands for years.

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Banish Brain Drain And Sharpen Your Mind : Brain Foods

Article by Mark Rosenberg

Often, many of my over-40 patients will tell me that they have “fuzzy”, or even scattered, thinking. They can’t remember where they put their keys or their wallet and may even have difficulty recalling a person’s name or the name of something they use every day! This causes a lot of concern that these may be symptoms of a serious illness like Alzheimer disease.

More than likely, I reassure them, its just over-40 “brain fog” which occurs to many of us, especially if we stop challenging our brain to learn new things and/or if our diets are less than optimal for good brain health. In addition, your brain can get stuck in a kind of rut when you go through the same routine everyday at home and at work from lack of stimulation.

In this article, I’d like to offer some simple and interesting things you can do to sharpen your mind and get it back in great shape like in your younger days! First, let’s start with some powerhouse nutrition to nourish and build those critical brain cells.

Feed Your Brain with Good Nutrition

You may have heard that fish is “brain food”. It’s true; in fact, it’s the perfect brain food. But do you know why? Fish is high in both protein and Omega-3 fats, two critical elements your brain thrives on. Here are some more nutritional recommendations to keep your mind as sharp as a tack:

*Protein – your brain thrives on protein, especially lysine and arginine. It helps build brain cells. Good sources are fish, eggs, yogurt, and nuts.

*Water – Your brain is also over 80% water, so going around in a state of dehydration drains your brain power as much as it saps the rest of you. Drink half your weight in water every day!

*Fats – Your brain also contains a large percentage of fat. That’s why Omega-3 fats and ALA (alpha-linoleic acid) fats are so beneficial. Omega-3 fats help brain cells communicate and absorb new information. Best sources are fatty fish like salmon and mackerel, avocado, and olive oil. ALA helps sharpen sensory receptors so that you can smell, taste, and obtain pleasure from your senses. Best sources are flax seeds/oil.

*Dark Chocolate – the higher the percentage of cacao (75% or more), the better. Dark chocolate delivers a chemical called serotonin to your brain that puts it into “chill” mode, calms it (and you!) down, and gives you a happy, even mood. Go for organic varieties.

*B Vitamins – especially B12 and niacin, either in supplement form or by eating spinach, kale, arugula, and other B loaded vegetables.

*Coffee – Coffee is a true brain sharpener. Studies show that most people think quicker and clearer after having a cup of coffee, or 2, in the morning, or during “slump time” in the afternoon. The trick with coffee is not to overdo too much of a good thing. 2-4 cups a day is a safe level. Beyond that amount, you can stress your adrenals and kidneys, dehydrate yourself, cause heart palpitations, headaches, and diarrhea. Try half-calf coffees to get a little caffeine boost without all the side effects.

*Carbs – Carbs are beneficial to both your brain and the rest of you! They help create serotonin, as well as dopamine and norepinephrine, all “feel good” brain chemicals that keeps your brain humming along. Go for low glycemic index, slow carbs, like fresh fruit, legumes, and whole grains like oats, brown/wild rice, and quinoa.

*Blueberries and Pomegranates – especially wild blueberries, and pomegranate fruit versus the juice. Both contain high levels of antioxidants which research shows protects your memory and improve thinking.

*DMAE and Gingko – two brain superstars, helps with memory, and clear thinking.

Play Mind Games

In addition to feeding your brain an optimal, power-boosting diet, look for ways to improve your thinking and memory like playing brain games and doing other brain-stimulating activities. Here are a few simple, free/very low cost ones you can do:

*Switch your dominant hand – if you’re right handed, trying doing many or all of your activities with your left hand for a day or two. This can be as simple as using your left hand to “mouse” while doing computer work or brushing your teeth. This helps stimulate the less used side of your brain for balance between the hemispheres.

*Do crossword puzzles – provides stimulation to the word-finding areas of your brain, stimulates memory, and increases your word bank.

*Brain-training games – there are a few websites on the internet that offer some fun and stimulating visual games designed to boost your brain capacity. Check a few of them out in your free time. One interesting one is http://www.playwithyourmind.com/.

*Do a jigsaw puzzle – the more pieces it has, the better. This helps your brain do spatial problem solving by searching for the correct shapes to fit together.

*Get a Rubik cube – remember that frustrating cube from years ago? Turns out not only to be a brainteaser but a brain stimulator. It helps your brain solve visual spatial problems and coordinate patterns. And, they’re fun!

*Build a house of cards – if you have some time on your hands, try building a house out of a deck of cards. It not only teaches you patience but also stimulates your creative and visual spatial centers of your brain. Try for a two-story with several rooms!

*Do something different – get up on the other side of the bed, take a different route to work, eat somewhere else at lunch. In short give your brain a reason to wake up!

Getting older doesn’t have to mean losing your memory or being unable to learn new things. Your brain, like the rest of your body, needs to be used frequently and taken good care of. You need to fire up those brain cells frequently with exercise and good nutrition to keep your brain (and the rest of you) in good shape and functioning efficiently.

Mark Rosenberg, M.D.Institute For Healthy Aging

www.vitalmaxvitamins.com

Mark Rosenberg M.D. is director of the “Institute of Anti-Aging” in South Florida. He is a highly sought-after speaker for lectures on topics such as integrative cancer therapy and anti-aging medicine. Dr. Rosenberg is avidly involved in supplement research and is nutritional consultant for Vitalmax Vitamins.










More Brain Foods Articles

How to Improve Your Brain

Aging isn’t something anyone can avoid, but there is an increasing body of research showing us that there are things you can do, today, to help keep your mind sharp and your body healthy as you get older. But how to improve your brain?

The latest bit of evidence on vitamins, D in this case, and health comes from a population based study of over 3,100 European men (aged 40-79) that found the subjects with high vitamin D levels did better on both memory and information processing tests than subjects with lower levels.

Whether this vital, though under appreciated nutrient protects the brain cells themselves or key signaling pathways within the brain isn’t clear, but the effect is certainly measurable.

The study, a joint effort between University of Manchester experts and colleagues from other European centers, appears in the Journal of Neurology, Neurosurgery and Psychiatry.

This latest work follows research that made news this past January suggesting high levels of vitamin D can help prevent the mental decline of the aging brain.

Dr. Iain Lang, a member of the UK and U.S. team who carried out the earlier work, agrees that this latest study adds to the evidence that vitamin D might be very good for the brain.

The study included men from 8 countries across Europe as part of the European Male Ageing Study (EMAS), and involved assessing mental agility of the subjects using three different standardized tests of cognition.

Samples of blood were taken to measure vitamin D levels. Assessments also involved how physically active the men were, how they functioned in daily life and reports on mood or depression.

In the end, the men with highest vitamin D levels did best on the tests and their cognitive performance was consistently better than those with the lowest levels.

One surprise was that the difference appeared most strikingly in subjects over 60 years old.

Why might this be?

The researchers aren’t sure, but suggest the vitamin might trigger an increase in protective hormones in the brain, though at present only animal studies back this theory

Other evidence suggests that vitamin D may work to calm down an over active immune system or perhaps boost levels of antioxidants that work to detoxify the brain.

So while experts can’t explain precisely how vitamin D works, they remain confident that it does indeed have an impact on age related cognitive function.

As a fat-soluble nutrient, vitamin D is found naturally in only a few foods such as oily fish (salmon, tuna and mackerel), beef liver, fish liver oils, cheese and eggs.

Fortified foods are also available, foods like milk, ready to eat cereals, some brands of orange juice, yogurt, margarine and fruit juices.

Even so, eating a diet with enough of this nutrient isn’t as easy as you might think, and is the reason supplements have become so popular. You’ll want to talk to your own doctor, to discuss your unique situation, before you start taking any supplement.

At present, the recommended intake of vitamin D is 400-600 IU a day for those aged over 51, though at least 1000 IU per day is considered by many to be a more appropriate level for older adults.

In 2008 the American Academy of Pediatrics made vitamin D intake recommendations that were double the previous dose, the ones most of us grew up on.

And while sunlight is also a natural source of this important vitamin, as we age, our skin is less able to absorb vitamin D from the sun, so older people depend more on food sources (or supplements) for this key nutrient. What’s more, sunscreens of SPF 15 or higher, popular in our fight against skin cancer, are known to block almost all vitamin D synthesis by the skin. Being obese or overweight also makes your body less able to make vitamin D while you’re out in the sun.

Estimates of vitamin D deficiency suggest that 50% of adults and children in the United States aren’t getting enough.

And seeing that vitamin D is increasingly being linked to health benefits beyond the brain, things like reducing arthritis, osteoporotic fractures, not to mention heart disease and even some cancers, there’s never been a better time to make sure you’re getting enough.

Next just head on over to the Daily Health Bulletin for more hints and tips on how to improve your brain power naturally, plus get 5 free fantastic health reports.

Brain Vitamins