Mental activity can maintain your thoughts sharp. Continue to learn and challenge your self and your brain continues to grow.
Evaluation the following tips to assist challenge your brain to continual growth:
. Discover to play a musical instrument. Play scrabble or do crossword puzzles. Interact with other people. Switch careers or begin a new one. Begin a brand new hobby with crafts, painting, wood-working. Learn a foreign language. Volunteer. Travel. Remain informed about world news. Read
Taking classes that interest you or just reading more can help you maintain memory longer as you age.
Staying physically active increases blood flow to all parts of the body, which includes the brain; physical exercise might even promote cell growth in the brain. Physical exercise makes you really feel more energetic and alert. Just lately I started a membership at a local fitness center. I am amazed at how much better I really feel after over one month of daily activity in the fitness center. I walk at a moderate speed on the treadmill for 60 minutes everyday. I began out just five minutes per day, then added 1 minute every day thereafter.
Antioxidants in fruits and vegetables protect and nourish brain cells. Antioxidants may also help stop cholesterol from damaging the lining of one’s arteries and slowing blood flow for your brain. Foods high in antioxidants consist of:
You’re much more likely to acquire the health benefits of antioxidants from eating entire foods than by taking supplements.
Heavy drinkers for numerous years can expertise permanent brain harm. Heavy drinkers are also at a higher risk of developing memory problems and dementia. In the event you drink alcohol, do so moderately. In the event you don’t drink alcohol, do not begin. Moderate drinking indicates for ladies anyone 65 or older, 1 drink every day. For men below 65, no more than two drinks every day.
Some evidence shows that “moderate” alcohol consumption may prevent memory loss; this really is not clear how. If you already don’t drink, do not begin just for this reason.
Attempt to maintain tension to a minimum. Chronic stress may cause your brain to release hormones that may damage the brain. Chronic stress can also make you feel depressed or anxious. These are feelings that may interfere together with your memory.
Protect your head when doing exercise like riding a bike. Head injury can improve your risk of developing Alzheimer’s disease.
Smokers might have twice the risk of getting Alzheimer’s disease as individuals who never smoked. It’s never too late to stop smoking. You can still decrease risk of memory loss later in life.
When you have a family members history of Alzheimer’s disease, speak for your doctor, he or she may be able to recommend ways of stopping the illness that would prove helpful to you.
Keeping normal doctor appointments is a great way to monitor blood pressure, cholesterol level and blood sugar level as well as to be sure your thyroid gland is functioning usually. These are easy methods to know what’s going on inside your body.
Source: Mayo Foundation for Medical Education and Research
Disclaimer: *This article isn’t meant to diagnose, treat or cure any type of a health issue. These statements have not been evaluated by the Food and Drug Administration. Usually consult with your well being care provider about any kind of a health problem and especially before beginning any kind of an exercise routine.
This article is Free to publish using the resource box. Write-up written 4-2007.
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.
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.
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.
Brain Enhancement can be attained with natural and technical methods both rather quickly and longer term more permanent results. You will be glad you spent the extra effort in optimizing your brain power and maintaining brain health for your entire life. Being smarter and optimizing your IQ, you will also be happier and more than likely financially successful.
Some short term fixes that can show improvent almost immediately include simply improving your posture, correctly breathing, modifying your diet – yes you can be more intelligent, smarter and be happier in life just by giving yourself the right fuel, having the right diet and even boosting performance with supplements as simple as caffeine in limited amounts.
A brain needs a lot of water and oxygen for optimal functioning. It is estimated that your brain will use about one fifth of your entire oxygen consumption. even though the brain makes up hardly any of your entire body weight. If you take away oxygen supply from us, our brain performance decreases immensely. If you start to feel drowsy, even lazy and not that alert, get some fresh air, walk down to the water cooler for a double dose of brain food, oxygen and water.
After large meals, our digestive processing uses up a good portion of the available oxygen in biochemical reactions and limits the oxygen percentage that the brain receives through the blood transport. Subsequently, many of us feel sleepy after such a large meal. A suggestion here is rather than eat three full meals a day, choose twice as many smaller meals or snacks. Many work lifestyles might prevent breaking throughout the day even for a few minutes, so there is another way. It is to chew up your food extremely well allowing some breakdown of food or digestion to occur within the mouth alleviating the stomach of the full oxygen depleting digestion processing.
Blood transports nutrients and oxygen to our brain which needs a vast amount of blood circulation. Of course blood is made up of mostly water, so its easy to see the role of water in optimizing brain functioning here, drinking water is essential for optimal concentration and mental alertness.
The brain needs a constant supply. So do not reach the point where your mouth is dry and your desperately needing water. At that point, you are already dehydrated. Keep a steady supply of water throughout the day, keep sipping it as you work or exercise or even watching television. Long term, brainwave patterns have been entrained to match electrical frequencies associated with advanced brain functioning. By listening to computer generated tones that are emitted at specific frequencies, your brain’s electrical impulses will match these generated electrical impulses. We can thank how we were created for our brain’s ability to in a sense learn without having to learn.
Brainwave entrainment can actually be a shortcut to success as brain wave patterns can be developed quickly instead of the method of many super successful in the past often requiring decades of training to form their neural pathways. The practice of entrainment relies on our brain’s ability to adapt to the preferred frequencies simply by listening to the corrected patterns in certain deep states of mind.
Meditation is a natural method that has been scientifically proven in some cases to effect the brain physically. First, meditation allows better breathing and with it the benefits of oxygen and improved blood flow as previously written here. Meditation can be learned from a beginner book from your library, articles on the web written by authorities in this field, and of course specialized training which can become quite expensive.
The benefits of meditation are worth it to many, as it is known to create a sense of heightened awareness, better focus, increased learning ability, improved recall and long term memory. Being quiet and listening in the learned relax state can provide your brain with better performance as actually processing information becomes more efficient as proven with the latest brain technology monitoring.
Simple self hypnosis has shown improvement to a limited extent in accelerated learning, absorbing information faster with eye movement and still increasing comprehension. Some hypnosis in repeated sessions will increase the processing of information and subsequently recall. This is an area that has definitely shown proven results in brain improvement, however the reliability has not been flawless as some people will not be changed.
The scientific community has also discovered that our brains have a hidden potential for improvement, creative thinking and optimal usage. Minimizing the detrimental effects that effect brain optimization is another field of study by many and a topic with too numerous fail modes to include all here in detail.
Besides the physical limitations by lack of oxygen, water, exercise, incorrect nutrients, there exists new causes of brain degradation all of which are not clearly defined. Poor effects are known already from harmful stress, negative thoughts, distractions, excessive noise, alcohol, chemicals and more.
There is new hope as well as great strides are being made in researching radiant thinking, mind mapping, linear thinking, creative visualization and effects, imagery, positive thoughts, positive surroundings and effects of affirmations…
Remember, your brain cells crave stimulation. Use your brain throughout life. If your work doesn’t challenge you, go out and play brain games even, write, keep a daily journal.
Some of the great minds in history as Thomas Edison, Isaac Newton, Thomas Faraday, Einstein, even Steven Hawking (electronically) were compulsive journal or diary maintainers and many people in a wide variety of professional disciplines have proven the IQ building effects of daily journal success, themselves being super high achievers.
At whatever intelligence level you are at now, you can improve your brain functioning and maintain optimal performance as you age.
Leon Edward helps people improve Brain Health, be smarter and increase brain power, focus, memory, concentration, IQ, creativity at his intelligence improvement website.
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Halloween is about up. Which means the Holiday season pretty much here. The Holidays tend to bring a lot of stress into peoples lives. All the plans that need to be made, the juggling of schedules, the gift buying and giving, the crowded malls, the gobbling turkeys, and all those darn Santa hats.
The worst thing that happens around this time of year is that most people just drop their nutrition and workout programs. Bad nutrition and not working out will lead you to be a very unpleasant Mr. or Mrs. Scrooge. And with everything else going on top of that
Thats why I stress the importance of good eating. Not good eating in the way of eating BBQ spare ribs everyday tastes good, but good eating in the way of staying healthy with your nutrition and only cheating on your diet less then 10% of the time.
It will keep your mood up and keep you happy. Be happy! The holidays are supposed to be fun. Dont get stressed. So here are 5 foods that you can eat to help improve your mood. And they arent just for the Holiday season either; year round these foods can make you feel good.
Food #1 Spinach. Calorie for calorie this green leafy veggie provides more nutrients then almost every other food on Earth. Scientifically proven to help protect the brain from age-related declines. A healthy brain will make you happy. It’s also loaded with the vitamin called Folate. Folate has been shown to cause depression if the levels are too low.
Did you know Subway has spinach? Replace your sandwich with the nutrient-dense spinach from that nutrient-less romaine lettuce next time. Always opt for a spinach-based salad when you can. Your mood will thank you.
Food #2 Dark Chocolate. No! I am not talking about Snickers or Milky Way Bars either. The chocolate you want to look for is high cocoa-content dark chocolate. 60 percent cocoa or above. 70 percent or higher are the best but it is hard to find. But dont pig out on it either because of the palmitic acid type of fat in it. But chocolate has been proven to release endorphins and will boost serotonin levels, which will give you a happier you. But again keep the intake lowno more then a couple ounces a week.
Food #3 Walnuts. This nut contains more Omega-3 fatty acids then any other. You need Omega-3s in your diet. One of the many benefits of Omega-3s is that they support brain function. They have been used in depression studies and have helped considerably. Your brain and mood go hand-in-hand. They dont call Omega-3 fats brain food for nothing.
Food #4 Salmon. Im only talking wild here, not the farm-raised. The most Omega-3 Fatty Acid you can find in one food item is probably found in Wild Salmon. Notice how were coming back to Omega-3s? The wild kinds of salmon who dine on their oceanic friends are full of this wonderful fatty acid. However the farm-raised kinds are fed grains, not exactly the kind of grub youll find in the ocean and rivers where salmon live. The result is a fish that produces very little Omega-3 fats and produces a lot more of the inflammatory Omega-6 fats. We already get more then enough of this fat in our diets. So just eat the Wild Salmon and avoid the farm raised like the plague. Always ask if your at a restaurant, too.
Food #5 Eggs. And yes I mean the whole egg. I wrote an entire article on the benefits of this food. For starters, it is without question the absolute best whole protein food you can eat. People are worried about the cholesterol and fat though. But you see eggs contain Choline, which is a B Complex vitamin that many people will be low on if they avoid foods like eggs. Choline to be used appropriately by the body needs to be in the presence of fat. Eggs are perfect because of the fat already naturally occurring. Without getting too scientific choline is connected to memory and thought- both very important for affecting mood.
There you go– Eat Up!
Jason Yun, a certified Strength and Conditioning Specialist and Sports Nutritionist, is the owner of Yun Strength and Fitness Systems, LLC and is a Columbus fitness bootcamp instructor and weight management teacher. To learn more about the your body transformation in Columbus go to http://www.yunbootcamps.com/getsexy.html
As we know, people will get older as well as the body system will get malfunction when aged. Many symptoms like weaker eye sight, get tired easily, thinking process slower, bad memories and a lot more. So in order for us to prolong or avoid into these bad experience, we should start to do something when we are still young by cultivating some good eating habits and exercises.
Here is more about some handy easy to get foods that will help a lot in reducing the percentage of old age memory syndrome.
1. SpinachSpinach is superb in antioxidant, able to help in reducing the slow and weak learning capability, the damage of central nervous system. The rich vitamin C and vitamin E in spinach is the source for antioxidant that help in this particular case.
2. SalmonSome medical study said for people who have salmon or sardine once a week, the percentage of getting dementia at old age is much lesser compare to people seldom take fish. By eating fish, it also help to keep you brain cell more active, hence increase the capability of learning and stronger memory power.
3. Grape Juice or Red WineGrape juice has the effect of longevity. Appropriate of red wine consuming will have similar effect, but if over consumption, it will palsy our nervous system. So you have drink it moderately. Grape juice or wine contains very high antioxidant elements that is much higher than any fruits and vegetables, it helps a lot in smoothing and increase the transmission capability in our nervous system. Other than it helps in anti-aging, in short term it also helps in having better memory power.
4. Hot Chocolate It is very good for brain also. The density of antioxidant element in 2 table spoon of chocolate powder has more than 2 times what red wine has, and it 3-4 times more than antioxidant in green tea. So drinking hot chocolate frequently helps in maintaining healthy brain cell, preventing neurological problems.
5. Whole Wheat Product and Brown RiceWhole wheat products and brown rice is the best sauce of food in helping our body in more efficiently absorbing nutrition. Brown rice itself already has many types of vitamins and minerals that really aid our brain power in term of learning capability and memory.
6. Almond and WalnutMost of the time almond and walnut serves as stacks and decoration on cakes, it is not only delicious but also very good in antioxidant. They have very rich omega-3 fatty acid that really good for our brain. As according to Chinese saying, walnut is good for brain.
7. Olive OilIt has a lot of unsaturated fatty acids, prevent artery from being hardening. So it is better to use olive oil for cooking.
8. GarlicOur brain food is come from glucose, in order to get glucose to fully shown its effect, there need enough proportional of vitamin B1. Garlic is not rich in vitamin B1, but it is able to enhance the vitamin B1 capability. The garlic anime has the strong effect in converting the right glucose and hence our brain will have enough food.
9. Blue BerryWild blue berry has extremely high antioxidant that can clean up the dirt inside the body. Continuous in consuming wild blue berry, it helps a lot in brain cell regenerating, improve memory power, reducing high blood pressure symptoms and reduce the percentage of getting stroke.
Visit Elaine’s All In One Recipes site for further details sharing on various secret recipes and cooking method. More Healthy Diet for Pregnant, Peranakan Food, Malay Food and All Kinds of Chinese Soup recipes in All In One Recipes by Elaine here.
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Improve your memory with some brain boosting food. From salmon to tofu, Woman and home magazine gives you the lowdown on what to eat to make your memory sharper. The right food can dramatically improve your memory
Brilliant memory booster foods Oil-rich fish, such as salmon, trout, mackerel, fresh tuna, not tinned o Olive oil oSoya products, such as soya milk, yogurt, tofu o Lean meat o Pulses, such as lentils and beans o Fresh and dried fruits o A rainbow of vegetables to provide antioxidants o Fibre-rich vegetables, such as pumpkin, leafy greens, root veg, corn, potatoes
Brain food facts Food for thought: Food that’s good for the brain ensures good concentration and helps your memory
Clear your mind: If you want to keep your head clear and your brain alert, you need to maintain a steady blood sugar level with good amounts of antioxidants, protein and amino acids. These are found in fish, veg and fruit.
Something fishy: Oily fish, such as mackerel, sardines and herring, are an excellent source of emega-3 fatty acids, essential for healthy eyesight and brain development. So eat plenty of these, especially if you’re pregnant and want your child to be super-intelligent.
Get it down you: Two teaspoons of cod liver oil a day will provide you with vitamins A and D and about 2g of omega-3 fatty acids – more than enough to meet the recommended daily intake and great for brain food.
It’s actually true: Carrots are an excellent source of beta carotene, which the body converts into vitamin A…and night blindness or poor vision in the dark is usually a sign of a deficiency of vitamin A! Improve your memory with some smarter than average recipes. Choose from these supercharged dishes:
Griddled salmon on spiced lentils with a cucumber and yogurt salad Slow-cooked beef in red wine Pork medallions with marinated Agen prunes Trout in a parcel with a vegetables julienne
Get more recipe ideas and general food tips to create fabulous dishes in the kitchen
Most people don’t consider how hard their brain works for them every day. We are usually focused on the rest of our body and unfortunately, we do not know how to properly care for our hard working brain.
We have bitten into the assumption hook, line, and sinker ( bought and paid for by the pharmaceutical industry) that at some point we will lose our control of our memory as we age. A strong and sharp memory does impress others, especially well into our later years.
It is possible to boost brain power at any age after making a few simple lifestyles changes. These powerful strategies can work in as little as two weeks! The simple changes I’m talking about are brain food, exercise, antioxidants, and plenty of water.
The healthiest brain food of all is well documented, and that would be omega-3 fatty acid. A deficiency of this essential fat can impair your learning ability, intelligence, and increase your risk of depression and memory problems. Omega-6 fatty acid is an essential fatty acid that we need too, and it is considered a healthy fat for our bodies. Unfortunately, we eat to much of it at a rate of about 20:1. Ideally we should be consuming it at a rate of about 4:1 with omega-3. An overload of omega-6 is believed to induce inflammation, which is undesirable throughout the body, and especially in the brain.
Getting more omega-3 is as easy as eating more cold water fish such as mackerel, salmon, tuna, haddock, lake trout, or herring. If contaminated fish sources scare you supplementing with fish oil is a good way to get your omega-3. Chickens that are fed a a fish meal mixture will produce eggs that are rich in omega-3. Walnuts and flax are other sources of this much needed nutrient.
Exercise does benefit your brain cells. The blood vessel system inside your brain will dilate and improve blood flow when you engage in regular exercise. Exercise helps get out the toxins or other offending agents and lets oxygen and nutrients flow in so your brain can use them.
Antioxidants like vitamin C and E help protect brain cells from damage caused by free radicals. Vitamin E can be found in food sources like wheat germ, yogurt, soy yogurts, and sunflower seeds. Getting enough is difficult sometimes and supplementing is often recommended. Vitamin C helps boost immune response and helps lower inflammation. Inflammation in the brain is the last place you want to see this of anywhere in the body. Of all the B vitamins B12 is also an important nutrient for healthy brains, as well as the mineral magnesium.
The importance of adequate water intake is poorly understood by most people in proper brain health. In his book “Your Body’s Many Cries For Water” Dr. Batmanghelidj, MD explains, water that the brain uses as electrical energy is generated by the water drive of the energy-generating pumps. With no water (dehydration) the level of energy generation in the brain is decreased. Many functions of the brain that depend on this type of energy become inefficient. This inadequacy of function is recognized as depression. This”depressive state” caused by dehydration can lead to chronic fatigue syndrome. In other words these labels of disease are really just seen to be associated with stress. A dehydrated body is a stressed body.
Taking care of your brain health just makes sense anyway you look at it. Your brain pretty much controls every function throughout your body.
Drug companies would like for you to believe the solution is to take one of their antidepressants daily for the rest of your life to restore your “chemical imbalance”. Which after you quit taking, often times many discover, the condition is not healed and returns.
The fact is anyone of these, or a combination of the natural strategies mentioned above have been proven to work time and time again. The question is which of these methods makes more sense and what would you rather try?
Brenda Skidmore has spent the last three years researching natural health care alternatives. She can attest to the many benefits of natural practical cures and preventive strategies for human health. Along with the many medical professionals whose published works she has studied. It is her sincere desire to bring forth this knowledge for the betterment of mankind. To improve your life today visit http://www.mywater4life.com
It’s a fact of life that as we get older that our body ages with us. However, we can eat diets and “smart foods” that enable us to maintain our brain power well into our later years.
Healthy diets should contain these foods to ensure you maintain a healthy brain for the rest of your life.
Smart foodsSalmon – Salmon is high in omega 3 and fatty acids which are essential for brain function. Salmon also contains anti inflammatory substances. I recommend one serving 3-4 times per weeks as part of healthy diets.
Avocados – Avocados are high in mono-saturated fats which promote blood flow. Any foods that promote flood flow are great for the heart and brain. They also lower blood pressure. Hypertension is a risk for cognitive skills, thus making avocados a great brain food.
Blueberries – Tests on animals have proven blueberries protect the brain from oxidative stress and reduce the risk of Alzheimer’s disease. Add one cup a day to your diet. Nuts and seeds – these are high in vitamin E. Diets that are high in vitamin E lead to increased cognitive skills in our old age. Add one serving of sunflower seeds, sesame seeds, almonds or cashews to your diet.
Dark Chocolate – Dark chocolate is very high amounts of antioxidants and also contains caffeine. Combined these give us a great endorphin release, which helps us improve our mood and decrease stress. However, it should be said that it is very important to keep it to one serving size of fats as chocolate is very high in calories.
Beans – beans stabilise glucose in the blood. The brain doesn’t store glucose, so we need glucose in our diets to fuel the brain, which beans can provide. Include half a cup of beans in your diet per day.
Whole grains – Whole grain’s reduce the risk of heart disease and also increase blood flow. Increased blood flow leads to healthier organs, including the brain. They also have fibre and omega 3. Include half a cup of whole grain cereal.
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They say the brain functions like a muscle and that in order for you to build your muscle you must strengthen it. So how do we do it? How can we take care our brain the right way? Well it all starts with looking at what is in your frig.Most of the things that we eat fuel our bodies for energy and great health but they can also serve as a boost to our brain to help with good health, concentration, and clear thinking. Scientist suggests that incorporating foods that helps the brain can not only increase your brain functions but can potentially even ward off Alzheimer’s disease. So when you make your next trip to the grocery store make sure you pick up some of these items to boost your brain power
* Apple juice and pomegranate juice- Researches have found that apple juice and pomegranate juice may helps you boost your memory* Red grapes, cherries, apples, blueberries and strawberries – Researchers have also suggested that these fruits helps with better cell functions of the brain* Tea and cocoa-herbs in the tea and nutrients in cocoa helps protect the brain from plaque build up. * Salmon and light tuna- This is the mecca of brain food. Provides Omega 3 to the brain* Soy foods- Some studies indicate that isoflavones, which are found in soy, can improve cognitive function, especially in postmenopausal women.* Sunflower seeds, walnuts-not only great for the heart but also the brain. These nuts provide memory health and the walnut is a rich content of Omega-3* Vegetables, especially leafy greens-No brainer. all vegetables feed the body as well as the brain* Canola oil, olive – High in mono-unsaturated fat, olive oil has been shown to improve memory. A cheaper alternative is canola oil, but this hasn’t been studied much yet.* Dark chocolate- It has been linked to serotonin levels in the brain.
It is recommended that you get these items in its natural form. If you get items that have these items in it our if they are packaged, make sure to read the label on the side. Sometimes, the items are made with large amounts of sugar which will defeat the purpose. Try to cut down on foods that contain saturated fats and try to ignore trans fats as much as you can.To get more information about healthy living and taking control of your health, please visit my blog at http://www.gloriaward.com
Hi friends my name is Gloria Ward and I am a health and wellness and personal development coach for men and women who want to make a change in their life. Get More Free Health Tips at http://www.gloriaward.com
It appears these days there is a desire for many to mentally be at constant peak performance. Whether you are working job(s) while attending school, a parent working extra hours trying to balance home and work life, a student trying to compete in our ever changing marketplace or all of the above – one thing is clear: there is no time for brain fog, lack of focus, concentration, and daydreaming and the alike. The mentally strong will survive and I have created the ultimate guide to whip your brains into shape.
Enhancing your mind can be compared to enhancing your physique. You have to train, exercise, challenge, stay consistent and eat the right foods. For you couch potatoes, I can hear your hearts beating rapidly all ready, “that sounds like too much work!” Well, unfortunately just sitting in front of the television will not improve your physical appearance or your mental prowess. So for those of you ready to sweat, here is the mental exercise regimen to whip your brain into shape! Over the course of several weeks I will be covering four important aspects of discipline to help those who desire to create a Mega Brain. In the following order you will learn about proper 1) Nutrition, 2) Memory Techniques 3) Brain Exercises and 4) Mood to enhance your mental performance.
How the mind processes new information:1) Pay Attention & Focus2) Concentrate on the Subject3) Recovery
Have you heard the information that you are trying to store clearly? Did you give your 100% effort? These are questions that must be answered with an unwavering “YES”!
Fixate your mind on the new subject that you are trying to learn for 10 seconds. If the first 2 steps are followed you have already given yourself an excellent chance of recovering the information from your brain.I know this seems like basic common sense but you would be surprised how many people miss this step. I know I have been caught daydreaming while listening to a tape and then wonder why later, “Hey I didn’t get any of that”!
Studies have shown that the brain needs at least 8 seconds to start the process of moving information to the short to long term memory bank. Now that you have transitioned the new information from short to long term memory, you can rest assured that it is stored in that good ole trusty noggin of yours. Organizing your mental storage like a file cabinet, makes it easier for you to access the information for later.
I. NUTRITION
I have outlined important nutrients that support the antioxidants, omega-3 fatty acids, mono-unsaturated fat, fiber, vitamins and minerals that your body may need to sustain mega brainpower. The closer we get to our golden years the more it becomes essential to establish a healthy habit of eating, as many studies have shown changes in diet may prevent mental illnesses. Again, this sounds very similar to the advice you may hear to attain an overall good bill of health, which should assure you that the mind to body connection is real.
Numerous studies have led researches to believe these vitamins known as antioxidants could help protect your brain cells from free radicals which can help deteriorate your brain. Most experts recommend a range of 400-1,000mg for Vitamin E and 500-1,500 for Vitamin C.
Antioxidants Vitamins C & ERecommended doses 500-1,500mg dailyVitamins C food sourcesmg per 100 gram of food portionRose hip extracts1000 +Blackcurrant200Guavaup to 200Strawberry80Lemon60Orange50 +Kiwi Fruit50 +Clementine40 +Grapefruit36 +Raspberry30 +Lychees30 +Nectarines30 +Peaches30Mangoes30Peppers70 +Spring greens70 +Brussels sprouts60 +Broccoli44Curly Kale70 +Gourd35 +Mange-tout peas30 +Cauliflower27Tomato20 +Green Cabbage20 +
Recommended doses 400-1,000mg dailyVitamin E Rich Food Sourcesmg per 100 gram of food portionSunflower oil49Cottonseed oil43Safflower oils40Hazelnutsup to 25Almonds24Wheat germ22mgRapeseed oil22Cod liver oil20Mayonnaise19corn oil17Soya bean oil16Peanut oil15Pine nuts13Popcorn11Samosas10 +Peanuts10Margarineup to 8Brazil Nuts7Marzipan6 +Other spreads2-6mgSweet Potato4.5Walnuts3Egg Yolks3 +Muesli3mgAvocadoup to 3Flapjacks2.8Sponge Cake2.4Battenburg Cake2.4
Mostly everyone knows what fiber is good for, but do you know that many experts believe fiber may help release toxins not just in your body, but in your brain as well? Many have claimed to feel the benefits of clearer thinking after waste release from their body.
Recommended doses 25 to 30g dailyFiber Food Sources(based on levels per 200-Calorie serving)Corn Bran 22gFiber Cereal 14gWheat Bran 12gOat bran 12gAll Bran Cereal 10gRice Bran 6g
Omega 3 & monosaturated fats are probably one of the most known fats for your brain. This is because Omega 3 & 6 are essential building blocks for creating healthy brain cells. Obviously brain power starts with your brain cells and this is a mandatory fatty acid you will need to promote cognitive brain function.
Recommended doses 500-1,000g dailyOmega 3 fatty acid DHA food sourcesmg per 100 gram of food portionEel2100Lamprey2100Tuna1800Mackerel1673Rainbow trout fillet1251Salmon fillet1002Trout1002Herring salted953Sushi with tuna, without seaweed739Vendace salted lake fish708Red fish649Baltic herring529Halibut520Whitefish, pollan, lavaret493Mussel in water367Egg yolk315Zander, pike-perch301Pike217Lutefish216Cod195Egg, quail190Liver146Flounder133Shrimp122
Flax seeds
Fish Oil
Cod Liver Oil
Recommended doses 30% of your caloric intake per dailyMonounsaturated Fats(based on levels per 200-Calorie serving)Sunflower Oil19gHazelnut Oil18gMacadamia nuts17gOlive Oil17gCanola Oil16gVegetable Oil16gOlives16gHazelnuts15gMargarine16gPecans12gAvocados17gAlmond butter12gAlmonds11gCod liver oil10gCashew10gCoriander spices9gHalibut9gMustard seed8gPistachio8gPeanut butter8g
A few recent studies have led researches to believe that there are long term benefits of taking beta-carotene to sustain basic cognition and short term memory. Theories from numerous studies suggest that beta-carotene helps with free radical damage to the brain.
Recommended doses 15-50mg dailyBeta Carotene(based on levels per 200-Calorie serving)Peppers, hot chili63455mcgLettuce, cos or romaine, raw61469mcgLettuce, green leaf, raw59240mcg Kale, cooked, boiled, drained, with salt58388mcgLettuce, red leaf, raw56182mcg Spinach, cooked, boiled, drained, without salt54668mcg Dandelion greens52890mcgPokeberry shoots52195mcgCarrots51640mcgSpinach51100mcgMustard greens50096mcgTurnip greens45741mcgCabbage41200mcgPumpkin40836mcgCollards37880mcgKale36900mcgGrape leaves34821mcgWatercress34802mcgBeet greens34499mcgCilantro leaves34169mcgBeet greens34000mcgChicory greens29827mcgLambs quarters29295mcgParsley28079mcgBasil27323mcg
Folic acid has been embrassed by the medical community for its nutrients to promote proper brain health. A B-Vitamin that is used by the body to help form new cells, the lack of this vitamin has thought to induce moodiness and extreme mental disorders.
Recommended doses 400mcg dailyFolic Acid(based on levels per 200-Calorie serving)Soy Beans 330mcgSpinach 240mcgLentils 180mcgSunflower 152mcgPotatoes 140mcgEnriched Ready to Eat Cereal & Bread 135mcgAsparagus 130mcgBlack Eyed Peas 105mcgCarrots 100mcgKale 100mcgMushrooms 98mcgCollard Greens 88mcgOrange Juice 80mcgGreen Beans 71mcgEndive 70mcgCauliflower 44mcgBeets 42mcgOkra 37mcgCabbage 25mcgGrapefruit Juice 23mcgPineapple Juice 23mcgPeas 22mcgTomatoes 13mcg
I’m sure you have seen Resveratrol marketed all over the Internet as the next big fat burner to take America by storm. This antioxidant found primarily in plant based fruits offers many health benefits from weight loss, healthy skin, cholesterol and the list goes on, but it also is believed to protect body and brain cells. Recent studies have suggested that patients with brain injuries were faster to recover when Resveratrol was given.
Recommended dosages 100-200mg dailyResveratrol
Blue Berries1 cupPeanutsIn moderationCranberries1 cupGrapes1 cupRed WineIn moderation
Honorable mentions:
Selenium A mineral known for its powerful antioxidant properties, may increase cognitive function and improve mood. Recommended doses 80-200mcgAlpha Lipoic Acid A antioxidant created by the body found in cells. Believed to offer neuro-protection in the form of battling free radicals. Recommended doses 30-200gInositol Regulates proper cellular function. Recommended doses 12-18g
Of course there are other vitamins, minerals, amino acids, herbs and so forth that are marketed as brain enhancing nutrients. However, i have covered the most well-known, proven, and those richest in content. Please stay tuned for my second chapter which will cover Memory Techniques.
The author Joe Easter is Co-Founder of Pascua Nutrition Labs LLC. A company responsible for the making the Worlds First & Only Complete All Natural Brain Supplement – MEMOSYNE. FREE TRIAL Visit Us At TryMemosyne.com
