Category Archives: Brain Foods

How To Overcome Anxiety By Changing The Food You Eat : Brain Foods

It is important to find out how to overcome anxiety, which is an undesirable and sometimes unjustified emotional state that causes fear, nervousness and worrying in mild circumstances and can lead to downright panic attacks in severe cases. Needless to say, bad cases of anxiety can have a serious effect on everyday life and can prevent persons from leading normal lives.

Anxiety is a problem with the nervous system and starts in the brain and symptoms may spread to other parts of the body. It is natural to feel anxious when confronted with problems, challenges, bad news, or an interview. What we are talking about is when there an abnormally excessive reaction to problems in daily life which prevent persons from living comfortably.

Symptoms of Anxiety

An examination of anxiety symptoms will reveal just how complex the condition is and how important it is to find how to overcome anxiety. There are over 100 different symptoms of anxiety, all of which depend on the individual as each person has different experiences, different genetic make up and a different chemical make up. Likewise, each individual may experience different amounts of symptoms.

What Makes Anxiety Worse

The foods we eat directly affect the chemical composition in our brain, where the anxiety problems start. Foods therefore directly affect our ability to cope with anxiety and there are two main things that make our anxiety problem worse:

1.Unbalanced Diet.

Some people refuse to eat when dieting or reduce their food intake so much, they reduce the food needed for a healthy nervous system such as vitamins, minerals and essential fatty acids.

2.Consumption of alcoholic beverages and other stimulants directly affect the nervous system.

Some stimulants such as caffeine can produce initial relief from anxiety, but when it wears off, anxiety may come back more intense than before.  Alcohol and stimulants just mask the underlying problem causing anxiety.  It is important to find the root cause of the anxiety, rather than just cover it up.

Reduce these foods to help overcome anxiety:

1.Meat

2.Alcohol

3.Stimulant Beverages

4.Food Additives

Eat these Foods to help overcome anxiety:

1.Whole grains

2.Nuts

3.Vitamin B6

4.Oranges

5.Bananas

6.Lentils

7.Yogurt

8.Beans

9.Magnesium rich foods

10.Apples

11.Pears

12.Wheat Germ

13.Green, leafy vegetables

You may have noticed a pattern in the above recommendations. Like most medical conditions, the best way how to overcome anxiety is to eat natural foods which will ensure that you will get the ‘brain food’ you need to keep your chemicals in balance.

The Top 5 Brain Power Foods

Brain power is how alert, active and focused a person’s mind responds to an action or a task. If you often forget names and misplace your things, and are prone to constant memory lapses, there are several things you can do to improve, enhance and sharpen your mind and memory. Brain power food, physical workout, and regular mental exercises can significantly improve your brain power. Cognitive information is passed through brain neurotransmitters. Serotonin is the calming neurotransmitter responsible for making one feel somnolent and fussy-headed. Likewise, dopamine and norepinephrine are the alert neurotransmitters responsible for making one feel attentive, focused and energetic.

The food you eat directly affects your brain performance. Food is a significant factor for improving your brain power since it produces amino acids, which in turn are integral to the production of brain neurotransmitters. High-carbohydrate foods generally subdue brain activity. Protein foods, in contrast, can counteract sluggishness and promote brain attentiveness. Other foods regarded as ‘brain power food’ include fruits, vegetables and herbs since they affect proper circulation of blood, oxygen, nutrients and hormones to the brain and body. Here are the top 5 foods that help improve brain power:

•Eat your Blueberries!
Eat your Blueberries! Alternatively known as the ‘brain berry’, it has been found out that blueberries can reverse memory loss, according to research studies. They are also said to help in treatments of mental-related diseases such as Alzheimer’s disease. They’re readily available and can be bought in any supermarket, too.

•Don’t forget to eat your tomatoes.
Tomatoes are a wonder vegetable…or fruit… what is it really? All we know is that tomatoes have lycopene, a powerful antioxidant that help shield the body against radical damage to brain cells. This often occurs in development of dementia and Alzheimer’s disease.

•Oily fish, anyone?
The vital Omega 3 fatty acids are found in oily fish, fish oil, walnut oil and linseeds. Omega 3 fatty acids are high in DHA, responsible for the overall health of the human body’s nervous system. Fish also have iodine, known to improve the brain’s clarity and focus.

•Go crazy for peanuts!
Nuts are an excellent source of Vitamin E, minerals, amino acids and carbohydrates. Nuts are especially known to improve and sharpen one’s memory. Vitamin E is known as a nerve protector and antioxidant. Vitamin E can also be found in green leafy vegetables, seeds, whole grains and eggs.

•Binge on broccoli
Although not the most tastefully popular among its vegetable counterparts, broccoli is known to enhance brain power and improve cognitive function. Broccoli is high on Vitamin K. It has been found that broccoli helps a lot in restoring and improving cognitive activity especially after instances of brain injury.

Brain power food should always be part and parcel to your diet. Also, it is vital to eat breakfast, never skip or miss meals, and eat food on time. In addition to keeping a healthy and balanced diet, it is equally important to get proper exercise and enough sleep to boost your brain power by a mile.

Brain Foods

Holding Your Thoughts And Brain Wholesome : Brain Foods

 

Psychological activity can hold your thoughts sharp. Proceed to study and challenge yourself and your mind continues to grow.

Overview the following ideas to help challenge your brain to continual development:

. Study to play a musical instrument . Play scrabble or do crossword puzzles . Interact with others . Change careers or begin a brand new one . Start a brand new hobby with crafts, painting, wood-working . Learn a foreign language . Volunteer . Journey . Stay informed about world news . Read

Taking classes that curiosity you or just studying extra might help you maintain reminiscence longer as you age.

Staying bodily energetic will increase blood stream to all components of the physique, including the mind; exercise might even promote cell progress within the brain. Train makes you’re feeling extra energetic and alert. Just recently I started a membership at a local health center. I’m amazed at how significantly better I feel after over one month of day by day exercise within the fitness center. I stroll at a reasonable velocity on the treadmill for 60 minutes everyday. I started out simply five minutes per day, then added one minute each day thereafter.

Antioxidants in vegetables and fruit shield and nourish mind cells. Antioxidants may additionally assist prevent ldl cholesterol from damaging the liner of your arteries and slowing blood stream to your brain. Foods excessive in antioxidants embrace:

. Oranges . Berries . Broccoli . Spinach . Carrot . Candy potatoes . Tomatoes

You are more likely to gain the health benefits of antioxidants from consuming complete foods than by taking supplements.

Heavy drinkers for many years can experience everlasting mind damage. Heavy drinkers are also at a higher threat of developing memory issues and dementia. When you drink alcohol, accomplish that moderately. If you do not drink alcohol, do not start. Moderate drinking means for ladies anybody sixty five or older, one drink daily. For men underneath sixty five, no more than drinks daily.

Some evidence reveals that “average” alcohol consumption could forestall memory loss; this isn’t clear how. If you happen to already do not drink, do not start just for this reason.

Try to preserve stress to a minimum. Chronic stress might trigger your brain to release hormones that may damage the brain. Continual stress can also make you are feeling depressed or anxious. These are emotions that can intervene with your memory.

Protect your head when doing exercise such as driving a bike. Head injury can improve your danger of creating Alzheimer’s disease.

People who smoke could have twice the risk of getting Alzheimer’s disease as people who by no means smoked. It is by no means too late to cease smoking. You possibly can still reduce threat of reminiscence loss later in life.

When you’ve got a family history of Alzheimer’s disease, talk to your doctor, she or he may be able to suggest methods of preventing the disease that might prove helpful to you.

Keeping common doctor appointments is an effective strategy to monitor blood pressure, cholesterol degree and blood sugar level as well as to make certain your thyroid gland is functioning normally. These are straightforward ways to know what is going on inside your body.

Supply: Mayo Basis for Medical Schooling and Analysis

Disclaimer: *This text just isn’t meant to diagnose, deal with or remedy any form of a health problem. These statements have not been evaluated by the Food and Drug Administration. Always consult together with your health care supplier about any type of a well being downside and particularly earlier than beginning any type of an train routine.

Our Editor-in-Chief Tishin Donkersley talks about foods that are good for your brain on ABC 15 Smart Family.

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Mind Power -Feeling Brain-Dead? : Brain Foods

There are numerous ways to sharpen your mind power and beat the feeling of “Brain-dead” where your memory suddenly forgets things that just happened. Have you ever felt that your mind is weakening? Or have you forgotten the birthdates of your siblings, the memory of your childhood, or the happiest moment of your life. Have you forgotten the time when you first burst out of emotion? Have you been singing the wrong lyrics of the song you like for quite some time? Were there times that all of a sudden you forget where you left your car keys, your purse, or just any of your valuables? If yes, then probably you got a problem, you’re brain-dead. Most people say that being forgetful happens when we are growing older but that’s a lame excuse. Contemporary studies show that memory lapses are due to factors that heavily affect the proper functioning of our brain. But you don’t have to worry about this else you’ll only worsen the dilemma.

Let’s defy the so called brain-dead feeling. It’s possible. There are ways to improve your mind power that were proven by experiments and trials. And these are also research-based. I can sum it up into simple techniques. To top it all, for you to be able to increase your memory you need to force yourself to remember things that you forget, it’s an amazing approach where you exercise your brain by simply forcing yourself to think, in that way you make the nerves of your brain stronger as if it’s doing a physical exercise.

Another technique is balanced diet -Go nuts. Yeah you heard me right, you need not forget to eat variety of foods in smaller amount that is what balanced-diet teaches. Also try munching your favorite nuts high in protein and fiber; it really is the number one brain food. Moreover, a deep breath is one technique, when breathe deeply you allow air to pass through your bloodstream up to your brain that helps in your thinking process. As a result you are able to think clearly. Listening to music is also a tip to improve your brain power. It has been an old time belief that when you make it a lifestyle to listen to Classical music like Mozart’s, it can save you from tension and anxiety, improve your memory, boost your IQ, it also can enhance your creativity and increase your motivation. Plus, try interacting and practice explaining your notions. By simply explaining, you unconsciously sharpen your memory and clarify your understanding ability. Finally, try to enjoy the things that you want to do and live life to the fullest. It will help you worry less, right?

So when you think you’re brain-dead, be alarmed and instill in mind those simple techniques, it may be simple but the benefits are for a lifetime. And be reminded that it is your sole duty to improve your mind power otherwise you’ll be left behind in this fast changing world of the smarts.

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Food for Thought: Brain Nutrition

Evolutionarily speaking, human beings are designed to consume a much more nutritional diet than the vast majority of modern humans enjoy. This should lead us to wonder what we might be missing out on, what aspects of our body’s normal functioning aren’t operating as they should be? Recent research has led many scientists to argue that our modern diet is leaving us shortchanged, particularly when it comes to optimum brain functioning.

Research has shown that getting just the right amount of glucose is crucial to proper brain functioning since too little deprives the brain of the fuel it needs, and too much glucose leads to a dangerous imbalance of insulin and blood sugar which leads to diabetes and a general deterioration of processes in the brain. The key to getting the right amount of glucose is to consume foods which facilitate your body digesting the glucose as slowly as possible, this means staying away from processed foods.

We must consume more whole grains and cut out things like white bread, for example. Foods that are high in sugar are bad, as is white rice and potatoes. Good foods are things like nuts, pasta, brown rice, fruits, veggies, and dairy products which are low in fat. Your brain requires a constant and steady supply of energy, sugary foods will cause your blood sugar to fluctuate and interrupt the steady flow your brain requires.

Free radicals are notorious for the destructive role they play in the body and their contribution to various forms of cancer. However what is not often recognized is that fact that the brain is the most susceptible part of the body to the damage caused by free radicals which often destroy neurons. It is therefore important to consume enough antioxidants to combat the negative effects of free radicals on your brain.

The best foods in terms of antioxidant levels include: prunes, berries, raisins, spinach, garlic, plums, broccoli, beets and sprouts. Wine, tea, and chocolate are also notable for their antioxidant properties and overall stimulating effects on important brain processes. When opting for tea, make sure it is from a real tea plant, meaning either black or green tea, other teas will have no effect. If you like the idea of drinking wine to stimulate your brain, red wine
is ideal but be careful not to drink too much, as soon as you start feeling drunk it means you’ve already begun killing brain cells. Finally, if chocolate is what you’re after, the darker the better.

Joe trains 5 times a week at Bally’s Gym in Orange County. A long-time fitness enthusiast, he recommends that you buy ephedrineand buy ephedrafrom Astronutrition.

Brain Foods

The Connection Between Omega 3 and Brain Health : Brain Foods

Article by Elizabeth Ruby

Have you heard the sayings “eat your fish, it’s brain food” and “an apple a day keeps the doctor away” only to shrug them off as old wives tales that have no merit? You may be surprised to discover that both of these statements actually have scientific backing and are vital for our overall good health.

Fish is the main source of the essential fatty acids known as omega 3. Brain health is dependent on DHA, one of the fatty acids. The brain needs adequate levels of DHA, docosahexaenoic acid, to rebuild and maintain cells. When you eat fish or consume fish oil supplements you are providing the necessary building blocks to support optimum brain activity. This omega 3 and brain health go hand in hand

Apples have been named as one of the top 25 most nutritious foods along with blueberries, broccoli, dark leafy greens and of course oily fish, just to name a few. Apples are rich in fiber, fruit flavonoids, and antioxidants.

Eating this nutritious fruit can help decrease cholesterol levels and has been known to improve defenses against cancer and other illnesses. They contain quercetin, an antioxidant that may reduce your risk of lung cancer.

One Penn State research study discovered that people who ate an apple fifteen minutes before lunch consumed about 200 calories less during that meal than when they didn’t have their fruit snack ahead of time, therefore being able to maintain a healthier weight.

An apple is easy to just grab, and as long as it has been thoroughly washed, it is all ready to eat. Fish isn’t so simple, but it is possible to obtain the necessary dosage of DHA with the convenience of fish oil dietary supplements in capsule form. So whether you are just taking omega 3 capsules along with your daily multi-vitamins, or sitting down to a complete salmon dinner, you can be assured you are helping your brain with its normal day-to-day function.

One other area of study that has been done in regard to omega 3 and brain health is that of dementia. A very encouraging report published in the Archives of Neurology stated that those over age 65 who ate fish twice a week slowed their rate of cognitive decline by 13 percent. In contrast, studies have also shown that degenerative brain conditions like Alzheimer’s disease are more prevalent in people who have a lower blood plasma level of DHA.

Many people find it hard to get sufficient amounts of omega 3 and brain benefits by consuming enough seafood alone. They find it easier to take DHA dietary supplements in capsule form. The dosage is documented on the packaging so they are assured of getting enough of this vital nutrient.

To find out more about omega 3 and brain health check out my web site listed below in the bio section. You can read some very interesting facts there.

Elizabeth Ruby is passionate about good health and is a firm believer in taking quality nutritional supplements. She has extensively researched Omega 3 fatty acids for optimal health. Check out her web site at http://www.omega-3-health.com/ to find out how she keeps her mind and body young and active, functioning fully with the help of Omega 3 Fish Oil.










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Mental Nutrition: Regulating Brain Functions : Brain Foods

Article by Kristine Anne Gonzaga

Aside from your heart, your brain is another organ in your body that is constantly at work. Even if you decide not to think, the brain is constantly processing data from your different senses and trying to make sense of everything. It also regulates everything from your hormonal cycles to the functions of your body systems. Your brain also works even in your sleep. It is a center of constant activity with neurotransmitters sending impulses and signals to be processed and interpreted 24/7.

Anything going wrong in your brain function such as an overproduction of certain hormones or delays in processing of nerve signals can mean trouble for you. Depression and a lot of disorders are often rooted in inefficient brain function. As such, if there is any part of your body that needs a boost, it is your brain. Feed your brain healthily by following these tips for daily mental nutrition:

BreakfastIf you want to be alert throughout the day, start it right by giving your brain an energy boost. Swap coffee for a glass of OJ. True, coffee can wake you up instantly, but its effects are short-lived. You may need to drink at least three cups to get you through the morning if you rely on coffee alone. Instead of downing several cups of coffee, indulge in a fruit bowl or a large glass of fresh orange juice. The fiber in the fruit can fill you up while its glucose content can keep your energy levels up sans the sugar rush. A bit of protein or a bowl of cereal with milk are also great alternatives.

LunchTo get you through the day and enable you to eat a light dinner, a substantial lunch is needed. Opt for a lunch comprised of fish, vegetables, and complex carbohydrates. Fish, especially the oily varieties like salmon is high in Omega-3 fatty acids which help regenerate and repair brain cells. These fats can also help stabilize your moods and keep you feeling positive. Complex carbohydrates in the form of fruits and grains can also do a lot stabilize your mood and increase your focus. Vegetables, especially the bright, colorful ones like tomatoes, carrots, and leafy greens are rich in antioxidants which help fight free radicals in the brain and promote more efficient brain function.

DinnerSince eating a full meal can disrupt your sleep and deprive your brain of a chance to slow down and rest, a light meal is perfect to end your day. A meal of a small vegetable salad, a fish or turkey sandwich, and a glass of warm milk is a perfect way to end your day. A light meal is easy to digest and will cause too much discomfort and bloating. The tryptophan in milk and turkey is also good at producing a calming effect.

So if you want to prevent depression, anxiety, stress, or any other type of disorder that is rooted in poor brain function, load up with brain food now. By feeding your mind

The Brain And Its Power : Brain Foods

Article by Pedro Teixeira

The power of your brain is endless. The thoughts you think and how you process them can have a very powerful effect on everything in your life. It can make a difference on the simple things like keeping up with your car keys and it can also make a difference on the big things. The power of the brain may be endless but how you harness it and keep it in shape is up to you.

When we are younger we are always learning new stuff and getting our brain out for workout. During this stage our brain is constantly growing and becoming better at processing information. However when we get older and our lives become more stable we start to push ourselves to learn less.

It is not that we don’t want to learn anymore or have no interest. We simply don’t find the time anymore. There are so many daily tasks that must be completed between work and family obligations we are lucky when we get a whole night’s worth of sleep let alone time to learn a new skill.

The great thing about keeping your brain active is that it really only takes a few minutes a day. It’s something you can do anywhere. There are many things you can do to make your brain more productive that fit right into your daily life.

One of those ways includes eating brain foods. There are many foods that are high in the types of nutrients that are good for your brain. Fish is a great source of the omega 3 oils that are good for your brain. Getting out and doing a few minutes of exercise a day is also great for the brain. This is especially true if you are playing games that require skill and strategy such as basketball.

If you have the time you may want to consider taking on a new hobby. Learning a new skill is a great way to keep your brain active which will help it stay be more productive. There are also brain fitness software programs that are designed specifically to help you boost your brain and memory.

Your brain is one of the most valuable parts of your body it is what keeps you moving and being able to do what you need to do. So spend a few minutes each day helping your brain be more productive and see how great the results can be.

The power of your brain is endless. There are also brain fitness software programs that are designed specifically to help you boost your brain and memory.










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How To Increase Your Brain Power And Stop Forgetting Things : Brain Foods

Article by Janet Martin

Having memory lapses like forgetting where you placed the car keys or missing your appointment with your hair dresser can be considered normal if they happen only occasionally. But even if such situations do not set off alarms about your brain’s health, it is far better to be able to prevent them from happening. More often than not, small memory lapses come as a result of tremendous stress or fatigue at home or at work.

Fact is, there are ways that can help you sharpen your memory and enable you to remember things, big or small, all the time. The following lists some of the important things that you can do to expand your memory bank. So read on and pay attention.

Increase Blood Flow To The Brain

Doctors will tell you that to help you clear your mind, you need to increase or optimize blood flow into your brain. This is the only way that oxygen and all the important nutrients that the brain needs will reach it. And when these substances do reach the brain, the mind will have a better capacity to process and store information.

Ensuring an increased blood flow to the brain can be harder than it sounds. It may require a total change in your lifestyle, especially your diet. For one, you need to keep away from fatty foods because fat can accumulate in the arteries and blood vessels. And when it does, it can severely cut off blood supply to the brain and cause brain fogging. On top of that, you also need to increase your exercise regimen to help the heart pump more oxygen to the brain.

Flex Your Mental And Physical Muscles

As mentioned, exercise is important for improving blood flow to the brain. Recent studies have even showed that walking 10,000 steps a day can significantly increase blood circulation and oxygen flow not just to your brain, but to the body as a whole.

Another form of exercise that you will need is one that pertains to your brain. Like a muscle, your brain will waste away if it is not used or exercised on a regular basis. Reading books, solving puzzles or any other mind games can go a long way in ensuring that you will have no more memory lapses. Simply put, the more you flex your mental and physical muscles, the better your memory will become.

Take More B Vitamins

Your brain needs fuel for it to run smoothly. Apart from oxygen, your brain requires ample amounts of B vitamins to make it function at its peak. While it is true that you can get enough of these vitamins by eating fruits and vegetables, the problem is that your body’s ability to absorb and process nutrients becomes less and less efficient as you grow older.

Hence, you need to take B Vitamins in supplements. Look for natural-based supplements that provide important nutrients like vitamins B6 and B12, thiamin and niacin. This group of substances is invaluable in improving your cognitive functions. Also, you can add more enriched grains, banana, shellfish and meat to your diet as source for these brain nutrients, but always remember to maintain a balanced diet plan.

Detoxify Your Digestive Tract

Your gut plays an important role in ensuring the health of your brain. All the accumulated wastes and toxins in your digestive tract can prevent your brain from working at its peak. As your gut becomes less efficient in absorbing important nutrients, fewer brain foods get into your system. The absorption of vitamins and minerals needed by your brain all starts in your digestive tract. So you need to ensure that it is free of rotting wastes and toxins.

The best way to cleanse your gut is through detoxification. There are many detoxification processes, but you can also use products that can make intestinal cleansing easy for you. One detox system that can help flush out wastes in your gut and simultaneously repair damaged tissues is Colpurin. Visit http://www.colpurin.com/ for more information.

Janet Martin is an avid health and fitness enthusiast and published author. Many of her insightful articles can be found at the premier online news magazine. http://www.thearticleinsiders.com.










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10 Ways to Improve Brain Fitness and Age Gracefully : Brain Foods

Article by Diane Carbo

Brain fitness and aging gracefully is a hot topic today. It was not long ago that it was believed that as we aged we were no longer able to learn or retain new information.

Research now shows that the brain never stops learning and is just like every other muscle in our body. Use it or lose it!

The capacity to learn and maintain brain fitness continues throughout our lives. There are steps we can take to assure ongoing brain fitness. Your brain is like a network of telephone wires. Parts of your brain “talk” to each other through these wires. If you do not use different wires, after a time, they become old and brittle and die off. Think of it as a part that has not been maintained or neglected in this telephone network.

The good news is, the neglected parts of the brain can be improved and other parts strengthened by training the brain!

Here are 10 ways to improve brain fitness and age gracefully: Maintain a positive attitude! Did you know that stress and anxiety actually kill the various connections to the brain?

Chronic stress and anxiety prevent new connections from being developed. If you are a person that has high anxiety or chronic stress, look into stress reduction techniques for improved brain fitness.Take time to learn about how you brain functions and how what things you can incorporate into your life to improve your brain fitness.Take time to exercise daily. Surprisingly, physical activity also improves brain fitness. Walk, run, dance, do chair exercises, stretch! Mix it up. Doing something different is important to brain fitness.Eat a balanced diet. You are what you eat. You don’t have to take all kinds of supplements. Make wise food choices. Some known brain foods are omega-3 fatty acids, found in cold-water fish such as mackerel, herring, salmon, and tuna, also have shown some benefits. There is no consistent scientific data on Ginkgo biloba as a brain enhancer.Challenge your brain often! That may mean getting out of your comfort zone and trying new things. These new activities develop and strengthen new connections.Be adaptable. Put yourself in new situations. Don’t be afraid to try new things. Take time to travel to new places, meet new people. Explore new opportunities. Your brain will love you for it!Have a sense of humor. Look for things that make you laugh. There is complexity to humor. Take time to laugh and do it often.Don’t be afraid to make mistakes. Learn from them. Try new things, develop your own opinions and be open to hearing a different point of view! Have stimulating conversations and enjoy them!Don’t get comfortable with daily routines. Mix it up a little. Take a different way to work or shop at a different grocery store. This will force you to focus on your new environment.Maintain friendships and develop new ones. Socialization is important and promotes discussions and interactions that encourage improved brain fitness

The 10 Ways to Improve Brain Fitness and Age Gracefully should be incorporated into your daily routine. Take action and incorporate new habits to improve your brain fitness. Be open to new, different and challenging everyday. Your brain will love you for it!

Diane Carbo a Registered Nurse started http://www.aginghomehealthcare.com to assist others age in familiar surroundings and avoid the emotional and frustrating task of maneuvering the medical delivery system.










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Is Your Brain Ready for Cards? : Brain Foods

Article by Andre Thunestvedt

Money like there’s no tomorrow.

You’ve no doubt imagined hitting the jackpot. The trouble is, most games give you extremely low odds of winning. The slots are unimaginably low, and Roulette is a joke—throwing good money after bad.

Instead, think of a game where you have some control of the odds, where your skills can make a difference. There’s a reason why expert gamblers never look twice at the slots. They head over to the blackjack tables and compete with their minds. There, they have a chance at beating the house and coming away with a small fortune. At blackjack, you, too, can develop your ability to concentrate and remember the cards. You can be a winner.

To start competing with expert gamblers, you need to start programming your memory. That’s right, playing cards is a memory game. Getting ready to compete is a two-part program. First it takes shaping up your brain for the fight, and second, learning the memory techniques used in playing cards.

Put Your Brain in Training for Cards

Every true athlete knows they have two jobs. One is to get their body in shape and the other is to learn the skills of their sport.

To get the body in shape you can bet they don’t sit around watching TV and ordering pizza for lunch. They get up early, run a few miles, work out at the gym, and practice their unique skills. They follow a careful diet, making sure they get a variety of nutrients and the right amount of calories.

You may be surprised to know that the human memory works much the same way. The brain works best when it’s given plenty of mental workouts, and correct nutrients. When the brain is “in shape,” the memory performs with impressive rigor. Thus, “brain training” will help you with remembering cards.

For starters, put your brain on a regular program of puzzles and crosswords. As often as you can do a puzzle, do it. The harder the better. Take on the Sunday New York Times puzzle, or a deadly level Sudoku. Check out the new games and pick the challenging ones. The harder that brain works, the better it gets. And, the better your memory function becomes– more alert and more aware, and more in command of the information you’re processing. At the card table, the more likely you’ll remember cards played and cards to come.

As for food, you may be surprised. Keep blueberries on your cereal. Research shows that these blue morsels increase your concentration levels and mental alertness. Another thing to throw on your cereal is sunflower seeds and nuts. They are also super foods that improve brain health. And the old saw about fish being brain food is true. The omega 3 fatty acids in fish—especially fish like salmon—promote brain health. So keep your diet “card-friendly” with blueberries, nuts, and fish.

Andre Thunestvedt has been studying the human memory for years, and has written many articles on the subject. He is well-versed in ways to improve memory and has his own website How-Improve-Memory.comWant to know 10 Ways To Improve Your Memory And Amaze Your Friends? Get the report at improve your memory










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Good Mood Food : Brain Foods

Article by Mike Sweeney

We now know that regular exercise can affect your mood, increase your energy and increase confidence. In fact a recent study published in the Journal of Psychology, Health & Medicine found just 20 minutes of aerobic exercise generates the most psychological benefit including increased positivity, increase relaxation and enhanced energy levels of participants.

But what about the effects of food?

The Truth about Fat

With the benefits of exercise well established, have we forgotten about the effect food has on your mood? For example, a review published by Greenfield in 2010 found that those who regularly ate processed meats, sweetened desserts, fried food, refined cereals and high-fat dairy products were more likely to think negatively and be depressed than those eating whole foods. The best known of foods to influence mood has to be omega-3 fatty acids, partly due to the explosion of research and commercial products containing omega-3’s and claiming to be ‘brain foods’. Eating these foods may not actually make you more intelligent, but omega-3 and omega-6 fatty acids are crucial for normal brain structure and function. Specifically, arachidonic acid (an omega-6 found in steak) enhances cognitive function and to memorize things whilst DHA (docosahexaenic acid) is essential for normal visual and cognitive development . DGLA (dihomo-gamma-liolenic acid), arachidonic acid and EPA (eicosapentaenoic acid) plays a key role in regulating blood flow, balancing hormones and maintaining optimal immune functioning among other things.

What Does This Mean?Simply stated omega-3 and omega-6 fatty acids help your brain to work, helps you to improve learning and improve memory, regulate inflammation, optimize hormones and improve recovery from exercise. The ratio of omega-6 to omega-3 in modern diets has changed from 3:1 to approx. 20:1, this imbalance has been linked to physical and mental health disorders such as depression, ADHD, mood, appetite and reduced quality of sleep.

What can we do?There are supplements available but the easiest way to consume your share of essential fatty acids would be to consume some oily fish (salmon, mackerel), dark leafy green vegetables, dairy (cottage cheese, milk) and a good grass fed steak in your diet. These foods cover all your dietary requirements to optimize mood, cognition and recovery.

Carbohydrates, Mood and Memory

At rest the brain accounts for approx. 20% of energy consumption and it relies on a constant supply of glucose (carbs). You may be surprised to know that carbohydrate consumption can actually improve your mood and memory. It is thought the reason for this is that the synthesis of acetylcholine is increased. This is important because Alzheimers (a failure of memory) is associated with a depletion of acetylcholine and drugs that block acetylcholine disrupt memory altogether. A study published in the Archive of Pediatrics and Adolescent Medicine in 1996 found memory and brain performance to be negatively affected by missing breakfast (yet another reason why breakfast is the most important meal of the day!). This effect was reversed by consuming low glycemic index carbs at breakfast (think oats or weetabix).

Carbohydrates are also known to be calming via an increase in serotonin, which makes you feel good and relaxed. To test this theory, Australian researchers tested the lasting effects on mood of a low-carb Vs a high-carb diet. Their research highlight that those on ketogenic diets, although they experienced more weight loss, also did not improve their mood, were more hostile, confused and depressed in the long term (over 1 year) than those consuming low glycemic carbohydrates.

Take home message: Dont skimp on carbohydrates and do not miss breakfast, especially if you need to be mentally alert.

Mike Sweeney is a performance & lifestyle nutritionist dedicated to helping people achieve their goals. For information on how to practically translate the information in this article into cheap healthy meals please visit www.cheap-healthy-meals.com for recipes and more.










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