17- Tips for maintaining a healthy brain as you age
Add these 'superfoods and' tips to your daily diet, and you will increase your
odds of maintaining a healthy brain for the rest of your life
1-Learning spurs the growth of new brain cells. "When you challenge the
brain, you increase the number of brain cells and the number of
connections between those cells,
2-Eating a diet rich in whole grain foods is proven to increase cognitive
function. One recent study found that women who increased their intake
of folic acid, vitamin B12 and vitamin B6 (all of which are found in
whole grains) were significantly better at recalling information than
those who did not.
3-A diet high in plant foods like vegetables and fruits provides a wealth of vitamins and minerals required to manufacture neurotransmitters and phytochemicals
that keep our cells strong and alert, protect our DNA and other cell
structures from oxidative damage. Vegetables and fruits can also reduce
or prevent inflammation, which is important for healthy brain function.
To ensure you're getting a variety of phytochemicals, eat from the colors of the rainbow on a daily basis
4- Avocado is rich in Vitamin E - an important antioxidant for maintaining a healthy brain.
5- A fresh-brewed cup of tea is a rich source of catechines (antioxidants), which are great for boosting your brain. However, tea does of course contain caffeine, so avoid drinking more than two to three cups a day.
6-Berries are rich in antioxidants and are thought to help build healthy connections between brain cells. Blueberries are widely considered to be one of the healthiest foods around - these sweet little bursts of goodness are also rich in fibre, which helps improve your cardiovascular system as well as your brain.
7- It`s true - chocolate can be good for you! Dark chocolate
(at least 70% cocoa) has plenty of brain-boosting compounds, is rich in
antioxidants and has just the right amount of caffeine to keep you
alert. It also sends your serotonin skyrocketing, so you can stay happy
during those long, boring days in the office.
8-This fiery staple of Indian and Thai cuisine often
contains potent spices that are known to reduce inflammation. On top of
this, animal studies have shown that curcumin - curry`s active
ingredient - is effective at clearing away proteins called amyloid
plaques, which can cause serious brain problems.
9-Former U.S. president George W. Bush may have been vocal in his hatred of this much-maligned foodstuff, but it is known to increase brain power. Broccoli and other green vegetables such as kale, cabbage and brussels sprouts are filled with antioxidants like vitamin C, as well as brain-protecting plant
10-Oily fish such as salmon, sardines and mackerel are rich in omega 3 fatty acids which are essential for increasing brain function and improving cognitive strength and alertness.
11-Staying hydrated is vital as every cell in your body needs water to
thrive. Studies show that people who are well hydrated score
significantly better in tests of brainpower, compared with those who
aren`t drinking enough.
12-Daily physical activity can lower the risk of developing Alzheimer’s disease. Exercise increases blood flow to the brain, bathing it with vital nutrients and oxygen. Exercise also helps control cardiovascular disease, stroke, diabetes and weight. All of these increase the risk for Alzheimer’s disease. Work that heart muscle, for 30 minutes daily if possible, by walking, swimming, biking, golfing, or hiking.
13-Add an ounce a day of walnuts, hazelnuts,
Brazil nuts, filberts, almonds, cashews, peanuts, sunflower seeds, sesame
seeds, flax seed, and unhydrogenated nut butters such as peanut butter, almond
butter, and tahini. Raw or roasted doesn't matter, although if you're on a
sodium-restricted diet, buy unsalted nuts.
Seeds such as pumpkin seeds contain lots of brilliant mind-boosting minerals like zinc and magnesium.
14-Tulsi tea, made of an Indian herb called holy basil, and ginseng tea both contain herbs that can help reduce overproduction of the stress hormone cortisol, which can hamper memory. The herbs also help keep you ale
15- It's a tiny little gland in your neck, but
it could have a big effect on brain health: Thyroid hormones (T4 and T3)
help nerve cells make connections. If you don't have enough of them you
may be depressed, tired, and foggy-headed.
16-Research shows that people who fast one day a week or month unlock a
unique form of blood glucose that helps the brain more efficiently
transmit information. Then break your fast with brain-healthy
blueberries, walnuts, and maybe a glass of red wine.
17-Shut-eye isn't a luxury. It's when your brain consolidates memories.
Poor sleep, caused by medical conditions, worry, depression, or
insomnia, can interfere with your rest. So treat yourself to relaxing
scents like vanilla before bed. They raise the chemical dopamine and
reduce cortisol, a stress hormone.
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