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Decrease Your Blood Pressure, Increase Your Brain Power : Brain Power

Article by Bobby Buys

Several recent studies found a close link between blood pressure and brain power. A paper published in the Journal of the American Medical Association reports that people with high blood pressure made more errors on their mental status tests than those with normal pressure. Another study proved that on average people with high blood pressure performed 10% slower on mental tests and were less capable of remembering words, facts or numbers.

High blood pressure can also cause white matter lesions that affect the brain’s ability to transmit information. Clearly, high blood pressure means reduced mental and cognitive skills – all the more reason to ensure your blood pressure levels remain under control. These steps will minimise your risk of high blood pressure:

– Watch your weight. Blood pressure often increases as the kilograms pile up. Carrying too much weight around your waist can significantly increase your risks of hypertension.

– Limit sodium intake and boost your potassium intake. In fact, increasing potassium in your diet can reduce the effects of sodium on blood pressure.

– Give in to your chocolate cravings – but opt for dark chocolate. It contains substances that can improve blood flow and reduce blood pressure. Do exercise restraint: too much of a good thing is eventually bad for you!

– Limit alcohol consumption. Moderate consumption of alcohol can keep heart diseases at bay; it can also bring down your blood pressure. On the other hand, overindulgence can drastically increase blood pressure. So what is the right amount? Doctors suggest one drink a day for women and two for men.

– Avoid tobacco products. Even an hour after your last smoke, nicotine can significantly raise your blood pressure. Puffing all through the day means that your blood pressure remains high. Tobacco also damages arteries, causes fluid retention, and interferes with the efficacy of blood pressure medications.

– Reduce stress. A lifestyle of constant stress can increase your chances of high blood pressure. If you lead a stressful life, take conscious efforts to de-stress through deep-breathing exercises, relaxation techniques, meditation or counselling.

Here are some more proven techniques to keep your brain alert:

– Physical exercise: Researchers say that the areas of the brain most influenced by exercise are those that are associated with learning and memory.

– Mental stimulation: As the saying goes, use it or lose it! The best way to keep your mind shipshape is through consistent mental stimulation. Start a new hobby, learn a new skill, or solve a crossword puzzle. The idea is to challenge your brain and give it opportunities to stretch and grow.

– Sleep: There’s a wealth of truth in the proverbial wisdom of “Early to bed and early to rise, makes a man healthy, wealthy and wise!” The healing power of sleep comes from the fact that a good night’s rest can stimulate the formation of new brain cells.

– Socialising: Time spent with friends and family is far from being time wasted. When you are in a social situation, there are unexpected turns in conversation, an exchange of ideas and a sense of relaxation, all of which are beneficial to the brain.

– Laughter: It’s true, laughter is the best medicine. Medical science now acknowledges the health benefits induced by laughter.Apparently, humour stimulates the areas of your brain that use dopamine, a “feel good” chemical. It also improves the memory by reducing stress, relaxing your muscles and increasing the flow of blood to your brain.

– Diet: Good eating habits play an important role in boosting brain power and improving cognitive functions. Eat breakfast every day; incorporate Omega-3 fatty acids in your diet; consume whole grains, fruits, vegetables and low-fat dairy products. Don’t take too much caffeine as this can make you mentally dull over the years and elevate blood pressure. A safe limit would be about 200 milligrams. Don’t binge on junk food as the empty calories only make you physically and mentally sluggish. Moreover, the saturated fat and cholesterol present in junk food can increase blood pressure.

Blood pressure and brain power are so closely associated that it is hard to take care of one while ignoring the other. So, go ahead and get blood pressure and brain power conscious!

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Become a mental giant! It’s simple – with these tips to help boost your brain power! Raise Your IQ every day with News Health Guru: news.healthguru.com
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11 Tips for Improving Brain Power…from your Kitchen : Brain Foods

Article by Lynne Williams

Maybe your child isn’t doing well in school because he or she is eating the Standard American Diet (SAD) which really is sad! Maybe your own memory, alertness and concentration could use a boost, too. Try these tips for a few months and see your brain power improve.

The brain functions more effectively when the body is adequately hydrated. So, reach for a glass of cool water when you need to be alert. Ice-cold drinks disrupt digestion and impair the assimilation of nutrients by the body and should therefore be avoided. Avoid sugary, carbonated, caffeinated drinks which also interfere with the absorption of nutrients by the body.

Prepare foods that are fresh and free of pesticides. If you can’t get fresh, organic foods, try frozen foods. When you eat foods which are as close to their natural state as possible, they deliver the most potent nutrition. Avoid canned or preserved foods with artificial additives and preservatives or foods with artificial colors and flavors. These chemicals can build up and damage cells and brain function over time.

The brain is a heavy user of oxygen and it is particularly susceptible to oxidative damage. Antioxidants are crucial for continued effective functioning of the brain. It is best to take your antioxidants the way nature intended-in foods, where they occur in a balanced form. Blueberries are a powerful brain food primarily because of their antioxidant properties. They have been shown to have the ability to improve memory and keep your brain “young.” They can also help you improve your balance and coordination. Research suggests that a diet rich in berries reduces, or even reverses, declining brain function. The acai berry from South America and the Indian gooseberry (amla) are wonderful for the brain but you may not have them stocked in your kitchen.

Other foods rich in antioxidants are broccoli, tomatoes, Brussels sprouts, oranges, spinach, apricots, red and yellow peppers and sweet potatoes. Stick to bright colors when choosing fruits and vegetables. They have vitamins A and C which are linked to improving your memory and reasoning powers and keeping your arteries functioning properly. Eat several helpings of fruit and vegetables each day. Freshly squeezed fruit juices deliver nutrients quickly to your mind and body. Fruits are excellent cleansers-they flush toxins out of the body. Vegetables and fruits contain natural sugars which keep you alert. Your brain needs natural sugars to function at its best. Foods with the B vitamin folic acid (okra, spinach, lentils, collards, asparagus, black beans, Romaine lettuce, black-eyed peas, and sunflower seeds) prevent brain degeneration and keep your nervous system healthy.

Increase protein intake by using soy. Some of the powdered shake mixes are delicious!Your mother was right. Fish is brain food,too. Try a tuna salad or a tuna sandwich for lunch.

We’ve all been told to reduce our intake of fats. But, fat performs some essential functions in the body. Ghee (you can get it in the Indian Foods section of your supermarket or health food store) is valued for its ability to transport the beneficial components of herbs and spices to the brain and other parts of the body. Eat Ghee in moderation. Essential fatty acids are necessary for maximum brain power as well as promoting normal brain growth and development. They also help boost memory and your ability to learn new things. Integrate omega-3 fatty acids into the daily diet by eating fish, eggs, nut or seed oils and blue-green algae.

All nuts, particularly walnuts, are good for your brain because they keep your arteries clear and boost serotonin levels. Serotonin is a neurotransmitter that controls sleep, depression, memory, and other neurological processes.

Include some dairy if you wish such as organic milk and fresh yogurt. Be sure to read the ingredients listed on the container so you avoid artificial ingredients.

We’ve all been told to reduce our intake of fats. But, fat performs some essential functions in the body. Ghee (you can get it in the Indian Foods section of your supermarket or health food store) is valued for its ability to transport the beneficial components of herbs and spices to the brain and other parts of the body. Eat Ghee in moderation.

What would life be without a little spice! Many spices enhance digestion and facilitate the clearing of toxins from the body. This means that the channels of the body, including those that serve the brain, will be clear. Black pepper in small quantities is particularly recommended for clearing the channels of the brain and promoting the free flow of oxygen to the brain. Did you ever try a little freshly ground black pepper on strawberries? It sounds awful but it TASTES wonderful! Other common spices which are good for the brain include: turmeric, ginger, and cinnamon. The herb rosemary helps mental focus. Add some fresh or dried rosemary leaves to your cooking. If you have a rosemary plant, just pluck and sniff a few leaves. The magic is in the scent.

The brain functions more effectively when the body is adequately hydrated. So, reach for a glass of cool water when you need to be alert. Ice-cold drinks disrupt digestion and impair the assimilation of nutrients by the body and should therefore be avoided. Avoid sugary, carbonated, caffeinated drinks which also interfere with the absorption of nutrients by the body.

I’ve saved the best for last…real organic CHOCOLATE! That means either 100% organic cocoa powder or a dark chocolate bar with at least 75% cacao content. Real chocolate contains Vitamin E and releases dopamine to enhance cognition and mood.

Try to implement some of these tips to increase YOUR brain power. By paying attention to what you are feeding your children, you may help to improve their performance in school as well. Discover how you can perfect your own English and boost your child’s grades in reading, spelling, vocabulary and writing: See how online tutoring works

This author has been using her degree in English and her knowledge of tutoring to help children, adults, and ESL students of all ages with reading, spelling, vocabulary, writing, pronunciation and accent neutralization with her online tutoring business. She has executive secretarial experience which is invaluable in teaching Business English. She also works with ESL students on pronunciation and accent neutralization.