Beets bring vitamin B to the brain game.
This vital nutrient helps you quickly process data and sort through your memories. Fresh beets even serve as natural antidepressants!
Sauté and eat beet greens, too. They’re packed with heart-protecting folate. Avoid canned beets; the containers
are likely coated i BPA, a chemical that disrupts our natural hormonal systems.
Your brain thrives on omega-3 fatty acids. The polyunsaturated fats help protect your brain from accelerated aging and memory
loss, while shooing away depression and bad moods. Anchovies boost 10 times the omega-3 levels that tuna does and are much
lower in harmful seafood contaminants like mercury. As a side benefit, the tiny fish are loaded with bone-building vitamin
D and calcium.
Pastured eggs are chock-full of brain-protecting
omega-3 fatty acids. Eggs have even been called the perfect brain food. Eggs from pastured hens contain two times more omega-3s
than standard store-bought eggs, and three times more naturally occurring vitamin E, a potent antidepressant and possible
Alzheimer’s disease preventer. Be sure to eat the yolks. Pastured eggs are rich in choline, a brain-boosting compound
that promotes neurotransmitter health.
Raspberries and blueberries contain
anthocyanin compounds that protect brain neurons linked to memory. Strawberries’ fisetin compounds build long-term memory
strength. A British study found that eating about a cup of blueberries a day can markedly improve memory in just a few months.
The right type of lard can do wonders for your brain; specifically your mood.
Lard’s oleic acid is a monosaturated fat that lowers your risk of depression. It’s a rich source of vitamin D,
a vital hormone believed to stave off dementia. For the healthiest lard, source the product from a farmer who grazes the farm
animals on organic pasture.
Hot peppers are bursting with capsaicin,
a compound famous for its use as a natural fat fighter and pain reliever. The human brain is loaded with receptors for capsaicin,
which release calmness-promoting endorphins, making it easier for us to focus.
Scientists have proven that the cruciferous plant is packed with molecules that
our bodies convert into diindolymethane, an immune-system booster that helps protect new brain cells. Its antioxidant content
helps clean up cancer-causing free radicals, waste products your body makes when it uses fuel to create energy.
Kale, cabbage, broccoli, and cauliflower act as potent anti-aging agents for the brain.
A Harvard Medical School study of more than 13,000 women found that eating these veggies lowered brain age by 1 to 2 years.
Kale is super easy to grow fresh and organically in your back yard.
Pumpkin seeds are tiny treasures filled with tryptophan, a crucial building block of brain health used to create serotonin,
a key component of mood and brain health.
This fruit contains catechins, substances that show promise in protecting
us from brain damaging chemicals too common in everyday products. Be sure to choose organic apples; the catechins are in the
fruit’s skin, the part exposed to pesticides in chemical farming.
Flavonol compounds in dark chocolate help boost your circulatory system, promoting better blood flow to the brain. In fact,
they could even improve your math skills. A 2009 study discovered that those who drank flavonol-fueled hot cocoa calculated
more quickly and were less likely to feel tired or mentally drained.
|Get rid of emotional baggage.
BRAIN HEALTH1) Eat beets. Researchers from Wake Forest University
had 14 seniors (70 years old and up) drink either 16 oz. of beet juice or eat a control diet in the morning for two days.
They used MRI machines to measure blood flow to the brain. The groups switched diets for another two days, then were tested
again. The result: The beet-juice drinkers enjoyed 21 percent increased blood flow to the frontal lobes -- sensitive areas
of the brain vulnerable to the degeneration that leads to dementia. 2) Eat more spinach, kale, broccoli and cauliflower. Harvard Medical School researchers
found that middle-aged women who ate the most leafy greens and/or cruciferous veggies boosted their odds of maintaining mental
sharpness in later years. Those who ate eight or more servings of vegetables, like spinach and broccoli, scored higher on
cognitive tests than subjects who consumed just three servings a week. 3) Eat more berries. Blueberries, strawberries, raspberries and other varieties have anthocyanins that can help
reverse some loss of balance and memory associated with aging. Researchers at the Neuroscience Laboratory at Tufts University
found blueberry-supplemented animal subjects had improved brain and motor function coordination. 4) Don't forget fish. A
study found that older people who eat fish at least once a week might reduce their risk of Alzheimer's by more than half.
Other research indicates that the omega-3 fatty acids in fish may support the function of brain cell receptors. Fish keeps
you trim: it has half the calories and less than a tenth the saturated fat as the same size serving of beef, yet fish protein
may help you feel fuller longer. 5)Drink more fruit and vegetable juice. A Vanderbilt University study
found that those who drank fruit or vegetable juice more than three times per week were an astounding 75 percent less likely
to develop Alzheimer's than once-a-week or non-juice drinkers. Researchers believe that the antioxidant polyphenols contained
in the juice guard against the oxidation (or rust, if you will) of brain tissue. You'll get more healthy nutrients if you
squeeze (or juice) your own fruit and vegetables.Why is diet so important to brain health?
The North Carolina Research Campus is the only campus in the world encompassing eight universities working together for the
benefit of health and longevity. These include Duke University, UNC Chapel Hill, NC State University, UNC Charlotte, North
Carolina Central University, NC A&T State University, UNC Greensboro and Appalachian State University. According to Steven
Zeisel, M.D., Ph.D., Director of the Nutrition Research Institute at the North Carolina Research Institute, "The same
factors that affect the health of your arteries also impact the 100,000 miles of blood vessels that support your brain. Though
most brains account for less than 2 percent of body weight, the brain uses 20 percent of the body's blood supply and 25 percent
of its oxygen supply."Be smart, and you'll stay smart -- for
as long as possible. Exercise your brain and body, keep engaged with work and friends, and feed your brain with a healthy,
plant-based diet and knowledge.
Feed the brain with healthy fats:
Avoid processed foods,
which usually contain trans fats. Check food labels for "trans fats," "trans fatty acids," or "hydrogenated
oil" and avoid. Foods can contain a small amount of trans fats and still say "0 trans fats" on the package
but the small amounts add up. These foods are bad for your heart, your brain, and your mood.When you have to have to indulge
your sweet tooth, finding food made without hydrogenated or trans fats.
• Eat a diet high in omega-3
fatty acids found in fatty fish, such as salmon and omega-3-fortified eggs or fish oil capsules. Rodale.com
recommends Alaska wild salmon, and organic eggs.
• Use olive oil whenever
you can for extra heart protection.
• Consume foods that are high in monounsaturated fats. Enjoy
these healthy, brain-boosting fats in avocados, peanuts, walnuts, almonds, pecans, mackerel, salmon, and herring. Omega-3 fatty acids are important for brain development and are associated with lower risk of depression and better
mood and the expression of emotion and concentration. ALA, another type of omega-3 is found in plants like flaxseed, walnuts,
canola oil and soy. Some easy foods to help you get more omega-3 fats are Wild Salmon, Chunk Light Tuna and Walnuts. Healthy Carbohydrates Fueling the
brain with breakfast is important for thinking, acting and learning. Children who are undernourished perform poorly on cognitive
tasks. Research shows that fueling your kids with slower-burning carbohydrates like oatmeal, instead of breakfast foods like
sugary cereals helps them maintain their concentration and attention throughout the morning. Eat healthy carbohydrates to
fuel your brain such as oats or oatmeal, bran cereals, and whole wheat bagels. Iron-Rich Foods Being even mildly
iron-deficient affects learning, memory and attention. About 10 percent of young women are anemic because of their monthly
loss of iron-rich blood. Restoring iron levels to normal also restores cognitive function. Good sources of iron are
beans, dark leafy greens, poultry, fish, and soy. Water and Water-Filled Foods Stay hydrated.
Daily water needs for adults range from about 13 cups for men to about 9 cups for women (pregnant women and nursing mothers
need slightly more), accounting for an additional 2 1/2 cups of fluids from foods. Daily water needs for kids range by age:
kids 1-3 years need 44 ounces a day, 4-8 years need about 57 ounces, boys 9-13 years need 81 ounces, girls 9-13 years need
71 ounces, boys 14-18 need 111 ounces and girls 14-18 need 77 ounces of fluid a day. In addition to offering water with meals,
remember that about 20 percent of our fluid intake comes from foods like cucumbers, watermelon, strawberries and salad greens. Women who eat fatty fish, such as salmon, during their third trimester of pregnancy have babies who tend to perform better on
cognitive tasks. Researchers think the omega-3 fatty acid DHA is needed during this time to build neurons and their connections.
Salmon and other fatty fish, DHA-fortified eggs and yogurt are recommended.Add Iron. By 5 or 6 months, babies have used up the iron stores they’re born with and need
to get iron from food or supplements to support brain development.Give them iron-fortified cereals. Morning fuel. School-aged children should start their day with low glycemic index breakfast foods such as bran cereals, oatmeal or whole-wheat bagels.Got iron? 10 percent of women are anemic, and new studies show that being even mildly iron-deficient affects learning,
memory, and attention. Luckily, restoring iron levels to normal also restores cognitive function. Eat dark leafy greens, beans,
meat or soy. Your red blood cells must have iron in order to take oxygen from the air and carry oxygen to the cells in your
body so they can stay alive!Eat your antioxidants. People who eat
more brightly colored fruits and leafy vegetables have
less cognitive decline than those who don’t; antioxidants in produce may mop up free radicals and protect neurons from
damage. Eat berries and other fruits, greens and turmeric which contains curcumin.
Expand your Brain PowerChallenging your peripheral vision improves brain performance and helps you navigate the world safely. Developing better habits of careful listening helps your ability to understand, think and remember. Reconstructing
a song requires close attention and an active memory. When you focus you release brain chemicals like the neurotransmitter
acetylcholine that enable plasticity and vivifies memory. Playing an instrument helps you exercise many interrelated dimensions of brain function, including listening, control
of refined movements and translation of written notes (sight) to music (movement and sound). Heavy crossword
players show the same rate of cognitive decline as people who do few crossword puzzles. You can't get rid of radio static by turning up the volume. Many people raise the volume because their listening has
become "detuned". Matching TV volume to a conversational level can help you catch every word when talking with others. Practice throwing and catching a ball up in the air. People who master these kinds of sensory-guided movement
activities can hone their brains' visual, tactile and hand-eye coordination responses, with widespread positive impacts for
the brain. This type of activity has been shown in MRI studies to thicken parts of the brain's cortex. If you're right-handed, use your left hand for daily activities (or vice-versa) like brushing your teeth and eating.
Doing such activities can drive your brain to make positive changes. Think of millions of neurons learning new tricks as you
finally establish better control of that other hand! Walking on bumpy surfaces, such as cobblestones, improves the vestibular system of the inner ear, which plays a central
role in balance and equilibrium. Cobblestone walking challenges the vestibular system in ways that improve its function, which
translates into better balance which is the key to preventing serious injuries. Mentally rotating the shape of each piece of a puzzle in your head helps brain fitness. Pay attention to the physical world around you. Notice things and make an active effort to find new details in a familiar
situation. When you stop learning, your brain stops growing
Slow Mental Decline
is an amino acid naturally contained in several proteins. High levels have been associated with an increased risk of heart
disease, blood vessel abnormalities and brain degenerative processes that lead to dementia. An increased intake of vitamins
B1, B2, B6, B12 and folic acid is effective in lowering levels and exerts a protective effect on the brain. Foods rich in
these vitamins include whole grains, vegetables and nuts.
Major strokes are a leading
cause of brain degeneration and mental decline. Micro-strokes and minor alterations of blood vessels in the brain can lead
to the initiation of degenerative processes. High blood cholesterol and obesity are risk factors for heart disease and also
bad for your brain. The cholesterol build-up in the arteries causes the obstruction of blood flow, which reduces the supply
of oxygen and nutrients to brain tissues. Small alterations frequently cause no obvious symptoms, and one may not notice the gradual decline in cognitive functions such as spatial orientation,
memory, verbal skills and judgment. Regular blood tests to monitor cholesterol levels and gradual weight loss are effective
in maintaining your cardiovascular health and preventing early mental decline.
the food choices that make this diet ideal for preventing mental decline and protecting your brain from early aging effects.
It involves a dramatic reduction of meat, eggs, butter and animal-derived fat consumption. The Mediterranean Diet means eating
more fish, vegetables, plant-derived oils such as olive oil, whole-grain bread, rice and pasta, plus nuts and seeds. This
diet can lower cholesterol levels and provide a rich supply of omega-3 and omega-6 fatty acids, which exert a protective effect
on the nervous system cells. This diet is a great source of vitamins from the B category and folic acid, effective in lowering
homocysteine levels and protecting the brain from degeneration.
People who use their
brain to its full capacity are less likely to develop dementia later in life. Musicians, scientists, chess players and writers
are less frequently afflicted by Alzheimer's and other brain degenerative diseases. Reading, learning a new language, playing
chess, solving puzzles, learning to play a musical instrument and communicating with other people are excellent ways to keep
your brain busy, which enhances its metabolism and increases its blood supply.
biloba is an herbal supplement traditionally used in the Chinese medicine. It can prevent memory loss and mental impairment,
especially in the early stages of dementia.
Huperzia serrata, Chinese club moss, is
a plant that contains a natural compound able to increase the levels of acetylcholine, which is a neurotransmitter of brain
signals. The reduction of acetylcholine levels is consistently found in Alzheimer's patients, and the plant-based supplement
may help prevent brain degeneration and mental decline or delay its progression.
sleeping is bad for your brain's health and fitness. Medical research has discovered that sleeping more than nine hours per
night is associated with an increased risk of developing dementia later in life. A great way to prevent mental decline is
to sleep not less than six hours and not more than eight hours a night.
believe that the human mind gets dilapidated and memory worn down with age. Performance and ability to understand and perceive
things get affected, but this cognitive decline can be reversed or at least reduced by performing regular physical and mental
exercises. Such exercises create a positive impact on certain regions of brain and enhance the cognitive functionality of
That Could Lower Alzheimer's Risk
Daily Chores And
Exercise Simple activities like cooking, cleaning, washing the dishes and exercise
is associated with a decreased Alzheimer's disease risk, even among people who are age 80 and older. Researchers found
that people who were the least active each day were two times more likely to develop Alzheimer's disease.
Being bilingual could strengthen your brainpower and protect
against dementia, according to a recent study published in the journal Trends in Cognitive Sciences.
Consume Curcumin - Research in flies suggests that the main compound
in turmeric, called curcumin, could have powers against Alzheimer's. Curcumin may work by reducing the amount of oligomers,
which are the "precursor" forms of amyloid plaques in the brain.
Life-long reading and game
playing could decrease beta amyloid levels in the brain, which are considered a hallmark of alzheimers. Staying
cognitively active over the lifetime may reduce the risk of Alzheimer's by preventing the accumulation of Alzheimer's-related
Walk! Elderly people who walk six to nine
miles a week could decrease their risk of dementia and brain functioning problems. People age 65 and older who regularly exercise
have a decreased risk of vascular dementia.
Eat Your Fish And Nuts Eating
a diet high in omega-3 fatty acids, such as fish, nuts and chicken, is linked with lower levels of beta-amyloid protein, which
is linked with Alzheimer's disease.
Drink Green Tea That
refreshing green brew could have powers against Alzheimer's disease, according to research from Newcastle University. When
green tea is digested, the released compounds have protective effects against Alzheimer's.
that can cause brain damage:
1.Skipping Breakfast or No Breakfast at all.
People who don't take breakfast usually got a lower blood sugar level. That ends up in
insufficient nutrients to the brain causing brain degeneration.
2.Over eating causes
hardening of the brain arteries resulting in a decrease in mental power.
harms the lungs and the brain. Nicotine in cigarettes contains some substances that cause multiple brain shrinkage. If this
continues, you might even get Alzheimer’s disease.
4.High sugar consumption interrupts
the absorption of proteins and nutrients inflicting malnutrition. This could interfere in brain development. It's not advisable,
particularly for children to indulge in sweets.
5. Exposure in air pollution is listed
here because it is one of the causes of brain damage. The brain is one of the main oxygen consumers in the body. Inhaling
polluted air decreases the provision of oxygen, bringing about a decrease in brain potency.
6. Lack of sleep or
Sleep is essential. It allows our brain to rest from
the hard work done. Long term deprivation from sleep accelerates the death of brain cells.
7. Head covered while
sleeping is often unhealthy. Sleeping with your head covered increases the concentration of carbon
dioxide and decreases the concentration of oxygen.
8. Working your brain during illness
This is quite common to students and professionals alike. Working hard or studying while
sick ends up in decreased brain effectiveness and conjointly brings brain damage.
9. Lacking in stimulating thoughts
Thinking is the best way to train our brain. Having sensible conversations or writing
some essays is extremely healthy. Brain stimulating thoughts help to avoid brain shrinkage.
10. Talking Rarely
unhealthy about being talkative. It is actually healthy. Intellectual conversations promote the potency of the brain.