Brain Boosters: Tips for Healthy Brain Function
Possibly one of our greatest concerns is not being able to remember the name's of our loved ones and losing our independence due to declining brain function. The good news is we can choose to be more mentally active as we age? How? By adopting the "use it or lose it" motto we can keep the mind and body fit and healthy.
New research shows that nutrition, fresh air, diet, exercise and mental stimulation all play a vital role in keeping and improving memory, cognition and mental sharpness. By the way these brain boosters are not just for the over 50's, school age children and young adults can also benefit.
Follow the Mediterranean diet
It can protect your brain. The Mediterranean diet includes high levels of fruit, vegetables, nuts, grains, beans, olive oil and fatty fish. Red meat is rarely eaten, while eggs, dairy and poultry are consumed in moderation. Studies also show that people who follow the Meditteranean diet live longer than those who eat a more traditional Western diet (higher in saturated fat and meat, lower in fruits and vegies - although this is changing). A nourished, active brain can function at peak levels at all ages.
Give your brain a workout
The human brain us continually adapting and rewiring itself in response to new stimuli and experiences. Your brain learns, grows and literally creates new links by interacting with the world. This is not dependent on age, in fact, even in old age your brain can regenerate. Exercising the brain, instead of passively sitting in front of the television, is essential for maintaining function. Learning and using new skills, adopting new routines, and being creative stimulates brain activity and new nerve pathways.
Get moving
Physical exercise helps maintain brain health. Exercise also lessens stress and depression due to the endorphins that get released when you exercise. Walking is especially good for your brain, because it increases blood circulation and the oxygen and glucose that reach your brain. Maybe this is why walking 'clears your head' and helps you think better.
Beware of hydrogenated fats
Human made hydrogenated fats are found in margarine, TV dinners, bakery foods, Krispy donuts, snack foods and deep-fried food. These unhealthy fats are treated in the body like every other fat - they are incorporated into the brain. According to neurologist Dr David Perlmutter, the most important nutrient for the brain is fat because the brain is made of fat. The problem is that if we feed it the wrong unhealthy fats, we wind up with a (hydrogenated) very unhealthy brain.
Choose good fats
The brain is made of 60% fat, especially the omega-3 fatty acid (DHA), so obtaining enough omega-3 is crucial for cognitive functioning and mood. Yoru brain used essential fatty acids to build new cells, with good fats rebuilding healthier brain cells. Cold water fish, organic eggs, avocadoes, extra virgin olive oil, macadamia nut oil, walnuts, raw nuts and seeds are all rich sources of healthy fats.
Get a good night's sleep
Adequate sleep is crucial as the brain regenerates at night. Our learning processes are largely inactivated during sleep, giving the brain a chance to clean the house - reorganise and store information gathered during the day more efficiently. Practise meditation or light yoga before bedtime to enter a deeper level of relaxtion.
Boost 'feel good' chemicals
Amino acids, derived from protein foods, are the building blocks of your brain's chemical network. Neurotransmitters are the chemicals that allow communication to occur in the brain. Their complex interaction is what shifts your mood. Most neurotransmitters are made from amino acids obtained from the protein in food you consume. Therefore, a diet high in lean protein is important to boost your mood. For non vegetarians - good protein sources include fresh fish, lean red meat, organic chicken and organic eggs. For vegetarians proteins such as grains and legumes should be consumed regularly.
Natural herbal stimulants
- Brahmi or Bacopa is a native to India and is the most important Ayurvedic herb for brain health. It can increase mental clarity while reducing nervous anxiety. The chemicals in Brahmi can repair damaged neurons. Brahmi has a strong antidoxidant effect, similar to vitamin E, to assist in clearing toxins. It also aids in blood circulation throughout the body, a known factor in the development of dementia for some people. As well as the capsules there is also a Brahmi tea.
- Ginkgo - a Chinese herb that enhances circulation to the brain and strengthens the blood vessels to improve mental performance. Scientific literature suggests that ginkgo may benefit people with early stage Alzheimer's disease and dementia.
- Ginseng - is a stimulating tonic which improves mental alertness. Ginseng also improves the body's ability to handle extremely sgtressful, physical, mental and emotional situations.
Minerals
The brain makes up only 2% of total body weight, yet demands up to 30% of the day's calories and nutrients. Minerals also reduce the heavy metal burden by binding toxins and removing them from the body. They are essential for all chemical reactions including the circulation of blood, nerve communication and tissue repair. By taking Citramin or Moorlife Elixir you will be able to maintain adequate mineral levels, naturally. Some minerals specific to brain function include:
- Iron - is fundamental to brain development and function. Low levels of iron can decrease cell oxygenation which can affect mental clarity. Adequate bioavailable iron can be found in green cereal grasses and organic iron sources.
- Copper - helps maintain the health of the cell membrane and nerve cells. It also assists with the regulation of neurotransmitter levels in the brain.
- Cobalt - low levels can cause depression and neurological problems.
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