The brain processes is a fast speed exchange of information every minute. At night, when some organ in the body hibernates during sleep, the brain, with some other vital organs in the body, still tries to keep everything in order.
The brain is consists only 2% of your total body weight but it can use-up up to 20% of your body’s energy. Given this number, it can be right to say then that a big amount of what you eat also goes to the brain. Thus, the way you eat can also be equated to the way you feed your brain. You eat junks, you feed the most important system in your body junks, you eat healthy, and then you feed your brain and your whole body a lifetime of protection.
Studies have found out that some foods can help stop the onset of Alzheimer’s disease and dementia. Antioxidants and other Superfood components are known to give these protective effects. Known superfoods are known to reduce the risk of heart disease and diabetes while encouraging the good blood flow in the brain.
And known brain unhealthy practices may lead to memory lapses, cognitive decline, Alzheimer’s and eventually dementia at old age.
Brain Smart Foods
Tomatoes. Lycopene, an antioxidant with which the tomatoes are rich in, are known to protect the brain from the damage that free radicals can give. It helps protect the cells avoid the development of dementia and Alzheimer’s in later years.
Blueberries. Blueberries are also a known Superfood that contains powerful anti-oxidants. In certain studies, it has been found out that it can be effective in improving and delaying of the short term memory loss.
Oily Fish. Omega-3 rich oily fish with the likes of wild salmon, mackerel, tuna and halibut are filled with fatty acids. Omega-3 fatty acids are polyunsaturated fats in terms of its DHA and EPA. Although both have benefits for the brain, the former has been credited more for brain benefits since it consists of a big part of the brain. Omega-3 fatty acid helps improving memory, cognition and functioning.
Wholegrain. Whole grains include the likes of oatmeal, whole-grain breads and brown rice. They help in the promotion of good blood low in the brain and helps in good cardiovascular health.
Beets. Eating beets may help you improve your mental performance. Roasted beets helps you boost brain power, you can drizzle honey on it too. Beets contain nitrates that increase the blood flow in the brain.
Sage. Sage has been known to improve mental capacity since it contains acetylcholine, a neurotransmitter involved in learning and memory. Sage can be sued in dishes or can be taken in forms of sage oil extract.
Pomegranate. Pomegranate has potent antioxidant benefits that can protect the brain from free radical damages. Aside from pomegranate, other citrus fruits and fruits that contain vitamin C are also good food for the brain.
Lentils. Lentils are easily integrated in any recipes. It contains folate which is essential for brain health. It decreases amino acids as well that impairs brain functioning.
Flax. Flax contains ALA a form of omega-3 fatty acids which can be converted to DHA once ingested. These healthy fats improve cerebral cortex workings and processes sensory information.
Walnuts. A diet rich in walnut may improve your brain and cognitive performance. It contains anti-oxidants and omega-3 which are known to be brain friendly.
Chocolate. Not your usual sweet chocolate but the dark ones that contain 70% cocoa. A third of an ounce of this chocolate a day can protect against age related memory loss. This is due to the Polyphenols in the content that helps increase the blood flow in the brain.
Cinnamon. Cinnamon contains proanthocyanidins and cinnamaldehyde. These compounds can inactivate the tau proteins that may cause brain cells to die.
Spinach. Spinach is filled with folate, Vitamin E, and K. This helps prevent dementia and boost brain health. Three servings of leafy and cruciferous vegetables a day can help in the delay of cognitive decline.
Extra Virgin Olive Oil. The extra virgin olive oil contains components that can fight ADDLs or amyloid B-derived diffusible ligands. These help in prevention of memory loss as well as improve brain cells communication.
Apples. Well, an apple a day will not only keep the doctor away but it can also protect your brain cells. It contains the antioxidant quercetin. This quercetin is present in the apple’s skin so make sure that when eating apples, you don’t throw away the skin.
Other Tips to Boost Brain Health
Although food can give your brain the right boost, there are still other things that can aid it. See the tips below.
1. Stimulate your mind. Mind stimulation includes reading complex novels or something that is usually out of your league. It works your mind and makes you think. Crossword puzzles too and other mind boggling board games can help keep memory loss at bay. These also involves going for new things such as studying instruments or doing some other volunteer works. Staying stagnant physically and mentally can be the start of mental decline.
2. Exercise. If mental stimulation can help your mind, then physical activity too. It keeps the body awake and helps n the proper blood flow.
3. Socialize. Socialization helps improve the brain. According to studies those who have flexible social circles and go out with friends a lot may less likely develop early mental decline. It wards off depression and keeps you in good mood.
4. Be health conscious. Health is one major thing that dictates your brain activities and alertness. Keep your health good and your brain will be even better.
5. Slow down, don’t stress yourself out. Stressing yourself over minute things can stress your mental health too. It creates anxiety and can cause the production of stress hormones.
6. Stop smoking, drinking. Smoking and alcohol can have ill effects in the brain and in the mind. And these can’t even wait long, after a couple of years of heavy smoking and drinking and even doing some drugs can turn your brain into a mush. So keep them occasional or even quit them altogether.
7. Get organized. Sometimes, decluttering your life, your schedule, your house and your desk can also declutter your mind. Your mind should take a rest from all the world’s many things. So take some time to clean them out. After the organization, you’ll realize that you have developed harmony; it’s good for the brain too.
8. Sleep well. Well what rests the brain and the mind than a good night of undisturbed sleep? Keep your mind rested for the day ahead by forgoing some activities in the night. Sleep helps in memory consolidation as well so make it a priority instead of making it an unimportant choice.
So there you go. Some brain boosting foods and tips in a capsule but of course your doctor’s opinion and advice will mater more. Ask more and learn more. And while you’re young, start protecting your brain health. Later on, these will pay off.
Superfoods can do a lot in the brain functioning, so is exercise and the avoidance of vices. Take everything by heart and start now.