How To Improve Your Memory With The Best Brain Food
They say you can't teach an old dog new tricks, but when it comes to the brain, scientists have found that adage to be false. The human cerebrum has an astounding skill to adjust and change even in advanced age. This ability is called "neuroplasticity". With the right stimulation, your brain can form new neural pathways, reconnect existing connections, and constantly change.
The brain's amazing ability to change itself is reserved for learning and memory. You can harness the natural power of neuroplasticity to improve your cognitive abilities, improve your ability to learn new information, and improve your memory at any age.
Similarly, as the body requires fuel, so does our mind. You probably already know that a diet high in fruits, vegetables, whole grains, "healthy" fats (such as olive oil, nuts, and fish) and lean protein is good for your wellbeing, however, it can likewise work on your memory. . Brain health is not only about what you eat, but also what you don't eat. The following nutritional tips can help boost your brain power and reduce your risk of dementia:
Get Omega-3 – Research shows that omega-3 fatty acids are very beneficial for brain health. Fish is a rich source of omega-3s, especially cold water "oily fish" such as salmon, tuna, halibut, trout, mackerel, sardines, and sardines.
If you don't like seafood, consider non-fish sources of omega-3, such as walnuts, flaxseeds, flaxseed oil, winter squash, kidney and pinto beans, spinach, broccoli, pumpkin seeds, and soybeans.
Limit calories and saturated fat – Studies show that high levels of saturated fat (from sources such as red meat, whole milk, butter, cheese, cream, and ice cream) increase the risk of dementia and cause concentration and memory problems.
Eat more fruits and vegetables - Produce is packed with antioxidants that protect brain cells from damage. Colorful fruits and vegetables are a great source of antioxidants "superfoods."
Drink green tea - green tea contains polyphenols, powerful antioxidants that protect the brain from free radicals that can damage its cells. Among many other benefits, regular consumption of green tea can improve memory and mental alertness and slow down brain aging.
Drink wine (or wine juice) in moderation - Alcohol consumption is important to control because alcohol kills brain cells. But moderate (1 glass a day for women; 2 glasses for men) alcohol can improve memory and learning. Red wine seems to be the best choice because it is rich in flavonoid resveratrol, which improves blood circulation in the brain and reduces the risk of Alzheimer's disease. Other sources packed with resveratrol include grape juice, hemp juice, fresh grapes and berries, and chickpeas.
Choose complex carbohydrates for mental energy - just like a race car needs gas, your brain needs fuel to perform at its best. If you need to be on top of your mental game, carbs can keep you going. But the type of carbon you choose makes a difference. Carbs fuel your brain, but simple carbs (sugar, white bread, refined grains) make you crash faster and faster. There is evidence that a diet high in simple carbohydrates can significantly increase the risk of dementia in adults. For sustained healthy energy, choose complex carbohydrates such as whole-wheat bread, brown rice, oats, high-fiber grains, corn, and nuts. Avoid processed and starchy foods (potatoes, pasta, rice), and should not be more than a quarter of the plate.
When you think about diet, you think about the dreaded four-letter word: DIET. Or on the other hand, perhaps you consider fuel for your body... Or on the other hand a wellspring of satisfaction (or dissatisfaction!) in your life. What you probably don't realize is the powerful impact it has on your emotions, your personality, the quality and quantity of your memories, and even WHO you are as a person. But surprisingly, what you eat directly affects all of the above. This might appear hard to accept, however it is valid. Let me explain...
Your brain: A calorie-hungry machine
Your brain only makes up 2 to 4% of your total body mass, which is 2 to 4 pounds for the average person. However, your brain consumes 20% of all the energy in your diet. I will say it again: Your brain consumes 20% of the food energy you consume. In addition, the type of fuel you give your brain through food and supplements has a significant impact on how you think, feel, and experience life. You and your entire human experience are what you eat. As Dr. Fotuhi says, What you eat will reshape your brain... for better or worse. So we need to refocus our minds to improve our health and happiness.
What Nutrients Does My Brain Need... And How Much? There are nutrients your brain needs, which you can eat in higher doses to improve performance...and some nutrients your body doesn't want. Let's start with what your brain needs every day: fuel. Your brain needs the energy you get from food to keep the cells working properly and regularly. No idea (haha, pun intended). However, if you stick to a very calorie-restricted diet, you're not only limiting the fuel you're giving your body, but you're also limiting the fuel you're giving your brain. Is it dangerous? Even if your intentions are in the right place, you may experience brain fog, mood swings, anxiety, learning slower and harder, feeling inactive, etc. You can starve your brain causing it, and most dangerous, you can even go without food for a long time. physical strain on your brain. A calorie-restricted diet is not the way to go.
Let's say you're on a strict calorie restriction diet that limits you (and your brain) to 70% of the caloric fuel you need for an average day. That means you don't get 30% of the vitamins, minerals, and energy you need for basic function...that's 6% of your brain's direct malnutrition.
Starving your brain makes you angry, short-tempered, stupid, and emotional. Honestly, it will never get you to your destination. Do you know where the desire to stick with healthy habits comes from? Staying strong comes from feeding your brain the right amount of nutrients.
I want to dwell for a moment on one very dangerous killer of your brain: Sugar.WebMD even arranges the investigation, - Is sugar more horrible than cocaine? With up to 80% of all the food we buy at the store containing sugar, it can seem, by all accounts, to be a waste of time.
Not only is sugar proven to be addictive, but the more you eat, the more you want to eat, and over time, we found, sugar can also contribute to the shrinking of your hippocampus (your memory area. brain), a symptom of memory problems.
How does sugar affect your memory? Research from the University of California, Los Angeles has shown that sugar creates free radicals in the brain and damages nerve cells' ability to communicate. This can seriously affect how we remember instructions, process ideas, and manage our moods, says UCLA study author Fernando Gomez-Pinilla, Ph.D. You've probably seen how sugar can affect your mood in the short term and increase adrenaline: the stress hormone. So here's something to keep in mind: Your memory problems may not be age-related. It can be what to eat. What happens when you eat sugar?
When you eat sugar, insulin rises, which quickly increases your dopamine levels. (Think of dopamine as the "happy chemical.") For a short while, you feel happy and energized...maybe a little too much.
But this is used at high speed (i.e. not a stable energy source) and eventually you will crash. This familiar "sugar crash" produces chemical stress adrenaline, which can make you feel anxious, moody, lethargic, and even depressed.
The USDA recommends keeping within 10 teaspoons (40 grams) of added sugar per day. It's just one bag or one cup of regular nonfat yogurt, which is surprisingly high in sugar. (Check the yogurt label in your refrigerator and see what it means.) Don't worry: this daily sugar limit does not include fruits and vegetables with natural sugar in their pure form, like apples. But avoid mocha rags at all costs.
I think sugar is the main reason gluten-free diets work so well for so many people in terms of improving body and brain health. Not because it eliminates gluten. (Only 1% of the population has celiac disease, where the body cannot tolerate gluten). This is because most gluten-containing foods contain large amounts of sugar: bread, baked goods, etc. Simply cutting out sugar can have a huge impact on your mood, memory, and mental clarity.
We also know from many studies that obesity, high cholesterol, and diabetes can reduce the size and function of your brain. So, if you want to reduce the risk of memory loss, the first and fastest thing you can do is train your brain to avoid healthy foods and eliminate dangerous foods from your diet immediately.
What are the WORST Foods for your memory and knowledge?
Salt can be a big culprit, mostly due to excess. Salt is an essential mineral for survival, but the USDA recommendation is only 1,500 mg per day. The average American eats 3,400 mg per day, mainly because our culture eats a lot of processed and packaged foods. The following is the worst when it comes to unknowingly eating too much healthy amount of salt, which increases your risk of stroke.
Trans fats are also dangerous for brain health. Conventional trans fats are often found in fried foods, margarine, cottage cheese, non-dairy creamers, ice cream, cake mixes, microwave popcorn, ground beef, frozen meals, cookies, and crackers.
The best food for your brain
You will want to focus on a "healthy brain" diet to boost your memory, mood, and cognition. This includes eating foods that support the growth of new brain cells, as well as eating a high-quality diet every day with the right amount of nutrients to give your brain the structure it needs to stay sharp. One of these nutrients is called DHA (DHA), which is found in Omega 3 fatty acids that help reduce inflammation in our brain. Many researchers have found that people with behavioral problems, children with ADHD, and people with Alzheimer's disease have lower levels of DHA.
For example, in Gothenburg, Sweden, scientists teach more than 9,000 students. They found that children who ate fish (a great source of DHA) once a week scored 15% better than students who ate less than one serving a week. I recommend that you aim for 1,000 mg of DHA daily through food and/or supplements.
The best diet for learning and studying
As the whole diet is packed with brain-healthy nutrients, many scientists recommend the Mediterranean diet as an excellent plan to give your body and brain the best quality nutrition, whether or not you are trying to lose weight. For more tips, I like to recommend following a trusted nutrition guru like Mike Gary, aka: "Nutrition Control." does one need passion? Here's an interesting fact for you: People who eat healthy foods are 65% less likely to develop Alzheimer's disease.
Here's an inventory of brain-healthy foods: Olive oil, garlic, chickpeas, blueberries, green tea, kale, nuts and seeds, salmon, trout, mackerel, onions, sardines, tomatoes, pumpkin seeds, spinach, broccoli, sage, oysters. ..
All these foods are great for kids and adults alike; study, improve your memory, and just feel good around.
A nutritionist who focuses on brain health. I work with a corporation called Simple Smart Science. Our mission is to spot areas where you can make big leaps in every area of your life, then provide products that get you there.
We spend many hours conducting various scientific studies from around the world to find the ingredients we use. to review them, double-blind, placebo-controlled clinical studies are needed, because this is often the only methodology accepted in the scientific community.
We only use doses clinically proven to figure out optimal results, use premium ingredients from trusted sources, use high-end manufacturing facilities, and use third-party testing equipment at every stage of our development.
Every system in your body - from your systema nervosum to your digestive system to your immune system - is controlled by your brain. Your brain is the mastermind to control your overall health. This includes your spirit. Your brain is healthy and your overall health improves once you exercise.
If you have any doubts,Please let me know