Tag Archives: Brain

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.

Nutrients to Promote Brain Health

Keep your brain healthy and optimized at peak levels throughout your whole life by focusing on the A’s, B’s and D’s – three key vitamins identified in healthy brain functioning. The human brain is the most important organ that requires many nutrients to work properly. The brain only weighs about three pounds and consumes 25% of the blood pumped with every heart beat and 20% of the body’s energy.

Vitamin D

Reuter’s Health has linked low vitamin D levels to depression. In their landmark study researching 531 women and 423 men over the ages of 65, they discovered that almost 75% of the depressed group were vitamin D deficient.

Another study involving 3000 men between 40-79 years of age found that those with higher vitamin D levels were better performers at memory and processing tests. Researchers believe that vitamin D can protect the brain’s signal pathways.

You can find vitamin D from the sun’s rays, many type of fish and fortified in milk products.

Folic Acid

Folic acid AKA folate is vitamin B9 that can slow cognitive decline and preserve memory in the elderly. In a study conducted by Nurse’s Health, participants who supplemented their diets with folic acid had the memory capabilities of nurses that were 5 1/2 years younger and cognition that was 2 years younger. Folic acid deficiency has also been linked to depression.

Folic acid can be found in beans, spinach, asparagus and fortified foods such as breads and cereals.

Vitamin A

Vitamin A is a nutrient that helps with our ability to learn and can assist with the development of the nervous system in embryos. A study from the Salk Institute for Biological Studies shows that vitamin A can improve the brain cells that are associated with memory and learning.

Vitamin A-rich foods include carrots, liver, spinach, eggs and fortified dairy products.

In addition to these nutrients, make sure to fuel your brain with complex carbohydrates as well as Omega-3 fatty acids that protect brain cells. If you’re not getting enough of these essential nutrients for the brain, then supplement it with a daily multi-vitamin/mineral to ensure optimal brain performance.

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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Brain Power : Brain Power – 7 Ways to Increase the Power of Your Brain

Unless you fit in the Einstein category, chances are that you would like to increase the power of your brain.

There are various ways to do this – some natural, others involving the use of food supplements.

Regular Exercise –
Start by exercising regularly. This doesn’t have to be a full workout at the gym. It can be as simple as walking more often. Exercise releases chemicals into your brain called endorphins. These are our body’s way of feeling happier and these chemicals will have a positive impact on your brain.

Supplement Your Diet –
Natural supplements like Ginko Biloba have also been shown to have positive effects on brain power. You can get them online from places like Amazon or from your local health food store.

Exercise Your Brain –
Another way to increase the power of your brain is to use it more! A few minutes “brain exercise” a day will help – anything from doing Sudoku or a crossword, reading a book, etc. Anything that stretches your brain is useful!

Brain Power Games –
Many of the games consoles nowadays have games that are aimed at increasing your brain power. These are often labeled Brain Training, so if you have access to a games console they are a good way to increase your brain power. There are also computer based equivalents if you don’t have a console.

Take Up a Hobby –
Most hobbies have some kind of learning involved. Whether it’s the best way to make a fly for your fishing or how to use the tools for wood turning or whatever, you’ll almost certainly have to learn new things. These will help you to expand the power of your brain as it starts to use parts that haven’t been used for longer than you’d care to remember.

Get Plenty of Sleep –
Sleep is the time that our body uses to rebuild and repair itself. Making sure that you get enough sleep will give your body the energy that you need during the day. Taking a 10 minute “power nap” once or twice during the day is also a habit well worth learning. You’ll wake from the power nap refreshed and raring to go again.

Learn To Relax –
Our modern lives tend to be more stressful than those of our ancestors. Whilst we’re not necessarily working physically harder, our brains are definitely working harder than those of our ancestors a few hundred years ago. We’re subjected to a barrage of advertisements and other external “data” that our brain has to process in case there’s a threat (that’s our ancient survival programming coming into play). Take up some kind of relaxing hobby whether it’s regular exercise, meditation or another form or relaxation. Your brain will appreciate the break and will work harder for you when you need it to.

You can also use the power of affirmations to boost your brain power.

Related Brain Power Articles

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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Brain Vitamins : Brain Vitamins! Best Vitamins for Brain Health and Function

Brain vitamins are more important than you think. Most of us are aware that vitamins and nutrients are important for our bodies, but when is the last time you considered what vitamins your brain needs to function at its highest level possible? Many vitamins have a proven effect on brain function, and neglecting to address this issue may limit our brain’s potential, and even increase our risk of cognitive decline as we age.

There are many vitamins for overall brain health, but we are going to look at some of the most powerful vitamins today.

Antioxidants are a great place to start our journey. Antioxidants help our bodies (and brains) by protecting our cells from damage caused by free radicals that build up as we age. Our brains are over 50% fat tissue, which makes our brain even more prone to damage from free radicals than the rest of our bodies. Consuming high amounts of antioxidants can help slow the oxidation process down and reduce our risk for negative mental side effects associated with aging.

Two of the best antioxidant brain vitamins are Vitamin E and Vitamin C. A study from the University of Copenhagen found a link to Vitamin C and the development of spatial memory in Guinea Pigs (chosen because they rely on outside sources of Vitamin C and can’t make it in their own bodies- just like humans). Without enough Vitamin C, their memory skills were lacking. So not only is Vitamin C a powerful antioxidant, it also has other proven effects on the brain.

Now that you’re probably convinced, let’s look at some foods that contain high amounts of these vitamins:

Vitamin C can be found in many fruits and vegetables. Some of the largest quantities of Vitamin C can be found in Oranges, Strawberries, Hot Chili Peppers, Yellow and Red Bell peppers, and dark leafy greens like Kale.

Vitamin E can be obtained from a wide variety of foods, including various nuts and seeds, as well as vegetable oils, spinach, and broccoli.

That covers antioxidants, which are a great place to start when it comes to vitamins for brain health. But we have one more powerful vitamin that should not be left off the list- Folic Acid. Also known as Folate and vitamin B9, Folic Acid has been shown to reduce the risk of stroke, memory loss, and other cognitive decline as we age, as reported by CNN in 2002.

You might be thinking “I’m too young to start worrying about memory loss, this doesn’t effect me.” Did you know that we actually start losing some memory capabilities in our mid 20’s? Memory loss doesn’t just effect seniors, and it’s never too soon to start preventing the loss of mental capabilities.

Folic acid can be found in leafy green vegetables, citrus fruits, beans, and whole grains. It also can be found in fortified foods such as bread, pasta, and white rice.

Those are the “big 3” brain vitamins. If you only took 3 vitamins for brain health, Vitamin C, E, and B9 are a great place to start.

Biron is a writer interested and passionate about the newly developing field of brain vitamins. More exciting research is coming out each year, and Biron’s articles, as well as personal website, are a way for people to track updates and recent scientific findings in this rapidly changing area. I want to spread the word to friends, colleagues, and strangers because I am passionate about this subject and think it is something that many people will find interesting! Enjoy.

http://www.mybrainvitamins.com/
http://www.mybrainvitamins.com/vitamins-for-brain-health/

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www.vitaminsshoulditake.com Brain Vitamins Isn’t it great to have our brain working on its optimum? Well it’s certainly nice to have something like that. Today, a lot of research and studies have been devoted to such cause. Scientist and experts continuously try to help the brain avoid degradation or from establishing symptoms such as dementia and Alzheimer’s in which both are common nowadays. The best approach is to take in health promotion to either taking in the best food or activities. One intake that you should give consideration is the so called brain vitamins. A brain vitamin is simply packed nutrients in a form of vitamin capsules to take in daily or as it’s prescribed. Most doctors and specialist recommends a conservative approach to this. It depends on what you’re need is. If you are aiming to improving non-verbal IQ, memory or perhaps regular functioning, then higher amounts of vitamins may be needed. It is best noted that some vitamins can be toxic especially when taken in large amounts. This is why a lot of doctors recommend a good dosage. But basically, it is important to have a good knowledge on such vitamins for you to make wiser decisions on choosing one. It is recommended to take vitamins coming from natural food sources. They are always safer and at most the best option. Always aim for high quality vitamins if you are in doubt of newly created vitamins or ones that are sold on black markets. Of course you can always try different brands of vitamins …
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Increasing Brain Power : Brain Power

Article by NOT available to public

Everyone still wants to have an active mind when they are elderly and some parents even try to increase brain power in their

children when they are still in the womb! Some child development experts believe that a fetus will grow into a more

intelligent child if it hears Mozart being played. There is no scientific proof of this but it won’t do any harm. There is an

obsession amongst some parents to force feed knowledge to their children. This hot housing, as it’s known, is done by showing

flash cards to infants who can barely talk yet.

It’s a sad fact that we lose brain cells, as we get older. We start to notice it in little ways, such as going into a room

and forgetting what we went in for. Remembering people’s names and appointments can also be problematic. There are some

products on the market that make claims to increase brain power. They usually involve some sort of memory activity.

The medical establishment doesn’t really know why some people’s minds deteriorate at a faster rate than others but the

consensus is that staying mentally active is very important. It shouldn’t be left until we retire either. Those gray cells

need a work out when we are middle aged. Activities such as doing the crossword, sudoku and other puzzle games are all

helpful. Games like chess and backgammon can also help to increase brain

power

. The brain is like any other muscle. It will shrivel with lack of use. Set yourself challenges. Learn a new skill

such as a new language. Children are on hand to teach complex computer games to the young at heart.

Some people believe that diet is also an important factor and fish oil is recommended. A school in the UK recently conducted

an experiment. They got permission from the parents to give fish oil tablets to the students. The teachers reported a

remarkable improvement in the alertness and standard of work from those taking the tablets. That doesn’t explain why fish

have a three minute memory! The brain can’t be expected to do its job if the body isn’t receiving the sufficient amount of

vitamins and minerals. We are bound to be sluggish if we constantly fill ourselves with fast food. Exercise is important too

if you want to increase brain power. Mind and body working together is the best way to keep the brain ticking.

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The Human Brain–The Most Incredible Evolutionary Machine Ever to Exist
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Brain Power – Teaming Left And Right Brain Halves

There are very few things in nature that are exactly alike, and that goes for so-called identical twins too. Every mountain is different, and no two sunsets are the same. This applies to the two halves of our brain too like life partners they have different skills that with practice can develop into complementary roles.

The left brain is analytical in nature, and follows logical, sequential thought patterns. Its strengths lie in its power of rational and analytical thinking that it bases on objectively proven facts. Sometimes though, the left brain gets lost in detail though, and loses touch with the greater reality around the subject.

The right brain seeks out the bigger picture although this may be at the cost of the detail. Its strengths lie in its powers of intuition and its ability to create new ideas. Sometimes though, the right brain immerses itself in the big picture that it is building, to the extent that it produces ideas that are too far-fetched and impractical in the real world.

Most people have a worldview that favors either left brain analytical or right brain holistic thinking styles. There is no right or wrong here, although the educational systems tend to focus on left brain education because this is where facts are stored. Schools tend as a result to produce people more focused on logical thinking, accuracy and analysis, than moments of feeling, aesthetics and creativity. This is why so many people in our society just follow rules while so few ever fly like birds in a creative sky.

As business owners and managers, we need to understand where each of us sits on the left brain right brain continuum, and how this affects our capacity to manage and grow our businesses. Obviously, we need our analytical sides to help us through the routine of everyday life. At the same time though, we need our intuitive selves when we go looking for new ideas, because new ideas are by definition not part of established fact. The bottom line here is that a left or right brain develops to the extent that it is exercised and stimulated.

The clue to combining the left and right parts of our brain in business is very simple, although the application of this can be a challenge for most. Left brain thinkers need to learn to look beyond the facts, and relate to staff and colleagues holistically, as opposed to in terms of the present moment. Right brain thinkers must learn to focus on the detail and not just the excitement of generating new business ideas. The result will be a better-balanced business owner, better personal productivity and better results for the business.

A good Business Coach helps a client to achieve these vital things by being an impartial observer of their clients approach to business. It is very easy to give up on change and go back to where you were. If you are ready to make a quantum shift and team the left and right hand parts of your brain, make contact with a good business coach right away and find out how they can assist.

Brain Power

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.

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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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Brain Power : To Increase Brain Power

Strategies to increase brain power are the strategies that make it possible for the brain to do more of what it already does. Whether we want a higher IQ, some kind of acclaim in our career, fame and fortune, better investment insights, we need to make it possible for the neurons in our brain to connect more frequently and effectively with neighboring neurons, and for signals or communications between neurons to be passed and read clearly.

That is all neurons do folks, is connect and communicate. Everything that happens in our lives, each thought, movement, emotion is the result of neurons connecting and talking. So strategies to increase brain power are going to be the same strategies I use to take care of my brain’s fitness, that connecting and communicating power.

If you look around you these days, there is a great deal of information being tossed around about two capacities of the human brain which were unknown not too many years ago, neurogenesis, or your brains ability to generate new neurons daily, and neuroplasticity, your brains ability to rewire itself based on what you are paying attention to. Neuroplasticity can happen in moments, as the brain is incredibly adaptable.

Most of what I can do to increase brain power involves life style choices in several areas, physical exercise, nutrition, sleep, stress management, and novel learning experiences, including using computerized brain fitness programs. As I maximize my efforts in these areas, my brain then responds quicker with greater clarity of thought and insight. Not omniscience or omnipotence though.

Physical Exercise to Increase Brain Power

All the research that I read says the most important strategy to increase brain power is physical exercise, which might bring to mind having to hoist heavy barbells off the ground, at the local gym, in the company of muscular men and women who will look askance at my puny efforts.

Please get rid of that image. The physical exercise that is required by the brain can be simply an increase in physical activity, or doing more of what your are already doing, according to Simon Evans,Ph.D. and Paul Burghardt,Ph.D., co-authors of Brainfit for Life, which is a very interesting compilation of current research brain fitness tips.

Evans and Burghardt say do more of what you already do to begin, walk a bit more, for example, and work up to an exercise regime if you want to. Increased blood flow appears to be what your brain requires to increase neurogenesis and neuroplasticity. In fact, you can engage in exercise at home, in your basement, which can be just excellent for your brains fitness.

One model that I use involves HIIT or high intensity interval training, which I hope doesn’t scare you, because it is very adoptable to your level of fitness and the level of intensity that you want to use, or can use, and you can build intensity at your rate, all the while increasing your brain power.

Nutrition to Increase Brain Power

Your brain weighs in a 2% of your body weight but uses 20% of your bodies fuel, and it requires a flow of high octane fuel, as it cannot store its own. That fuel requirement must be filled with what your brain needs, and you will not find that in processed foods. To increase brain power through nutrition means to increase antioxidants, minerals, vitamins, phytochemicals, glyconutrients, fiber, etc. by eating fruits and vegetables that are vine ripened and locally grown, each and every day.

That may be a shock to your system at first, because it may want to continue its ingestion of high fructose corn syrup and msg which are in so many processed foods, but if you want to increase your brain power, you will give those up. One of the key ingredients for increased brain power is omega 3 fatty acid, because neurons are composed mostly of omega 3 fatty acid. Without replacement omega 3, neurons get brittle, and do not receive or pass communications as effectively, which garbles communication and brain power.

Omega 3 fatty acids are essential which means our body must get them from your diet, as it cannot manufacture them. The best source is fish, but the risk with fish is mercury poisoning. You may consider a supplement for your omega 3, and make sure that the supplement is processed to remove mercury.

Novel Learning Experiences to Increase Brain Power

Another pillar of brain power is novel learning experiences. My brain is actually seeking now learning. Most of the experts in this field report that the learning which best challenges the brain is learning a new language, a new musical instrument, or starting a new career.

And there is some very interesting brain power developments resulting from the use of computerized brain fitness programs, like the Posit Science Brain Fitness Program, the Mind Sparke Brain Fitness Pro, the Lumosity Program, and the folks who created Happy Neurons. Love that name. The Posit Science program has just been evaluated in a research project called the IMPACT study, published in April of 2009.

I first came across the Posit Science company and mention of Michael Merzenich, Ph.D. in a book called The Brain That Changes Itself, by Norman Doidge,MD, and was instantly intrigued by Professor Merzenich’s ideas. So I bought the Posit Science Brain Fitness Program and I am very satisfied with its ability to help my 61 year old brain recall words, and I think it is part of what I will continue to do for my brain as I age, along with the workouts, proper nutrition, good sleep, stress management, and computerized brain fitness.

I am not going to learn a new language, or an instrument. I may recareer, but for my time, computerized brain fitness programs will be the way to keeping neuroplasticity and neurogenesis going. The programs I have listed here offer increasing levels of challenge which is a vital part of the feedback our brains need. The Mind Sparke program is an excellent tool for increased IQ. It has been measured in research published a really long time ago, in 2008. And the Lumosity program is very easy to use, available on demand, right at your computer, to use when you need a brain brightening break. I use it between clients and phone calls as a way to refresh the acetylcholine levels in my brain, like a nap helps me consolidate memories.

Sleeping to Increase Brain Power

According to Evans and Burghardt the events that happen to us during our sleep are vitally important to brain power. If we cut short our sleep time, which is unique to each person, we limit our brains ability to cycle through certain hormonal events and memory consolidation efforts. Making a habit of not allowing the brain to complete those tasks means diminished rather than increased brain power. I know quick naps during the day are very refreshing for me also.

Stress Management to Increase Brain Power

So another of the keys to increased brain power is relaxation? Sounds counter intuitive doesn’t it, when all around us we are seeing people create and sustain stress chemistry in their body to increase income and production. However, stress hormones actually stop neurogenesis just as effectively as ethyl alcohol does, so it is very important that we manage the stress chemistry we have and only use it when we are actually under attack, when we need to move effectively in order to save our lives.

If I am surprised by a gas bill that is higher than expected, then I need to begin to relax as quickly as I can, and for guys, it can take 20 minutes to actually clear the stress hormones from my brain and the rest of my body. Deep breathing is a very effective tool, belly breathing like a baby does before we train them out of it, is a cheap and powerful antidote. In fact, regular deep breathing and focus on relaxation helps me keep my body filled up the DHEA, the antiaging hormone, which is a good thing for a 61 year old late life parent.

I remember reading about research done with the Navy’s Top Gun pilots that indicated the most effective pilots going through that training were the pilots who were able to change their brain waves from beta brain waves, or focused external awareness to alpha waves, or relaxed external awareness and back again frequently. In other words they did brief periods of brain work and then relaxed briefly also. HearthMath is a wonderful tool to facilitate that kind of brain activity.

Michael S. Logan is a brain fitness expert, a counselor, a student of Chi Gong, and licensed one on one HeartMath provider. I enjoy the spiritual, the mythological, and psychological, and I am a late life father to Shane, 10, and Hannah Marie, 4, whose brains are so amazing. http://www.askmikethecounselor2.com – http://www.askmikethecounselor2.com

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