There's no denying that as we
age, our body ages right along with us. The good news is that you can
improve your chances of maintaining a healthy brain if you add
"smart" foods and drinks to your diet. Listen to the buzz about foods
and dietary supplements, and you will believe they can do everything from
sharpen focus to enhance memory, attention span, and brain function. Good powers of concentration depend on keeping the messages flowing
freely between brain cells. It
may sound trite but it's true. If your diet lacks
essential nutrients, it can hurt your ability to concentrate. Eating too much
or too little can also interfere with your focus. A heavy meal may make you
feel tired, while too few calories can result in distracting hunger pangs. Benefit
your brain: Strive for a well-balanced diet full of a wide variety of healthy
foods. Vegetables such as cabbage,
broccoli and cauliflower also seem to help memory. In fact, drugs which mimic the effect of this chemical have been found
to boost memory in people with Alzheimer’s. There's no magic bullet to boost IQ or make you smarter. But certain
substances can energize you and help you concentrate. For example coffee,
chocolate, energy drinks, and some medications, give you that unmistakable
wake-up buzz, though the effects are short-term. And more is often less: Overdo
it on caffeine and it can make you jittery and uncomfortable. Your brain weighs
just 3lbs or so- a fraction of overall body weight- but it gobbles up about 20
per cent of your daily calorie intake. Simply
ensuring an adequate and steady calorie intake throughout the day is therefore
the first step to keeping focused and alert. A
brain healthy diet is essential for keeping your memory and intellect sharp and
your mood buoyant.
Sugar
Can Enhance Alertness
Sugar is your brain's
preferred fuel source -- not table sugar, but glucose, which your body
processes from the sugars and carbohydrates you eat. That's why a glass of
something sweet to drink can offer a short-term boost to memory, thinking, and
mental ability. Have too much, though, and memory can be impaired -- along with
the rest of you. Go easy on the sugar so it can enhance memory without packing
on the pounds.
Eat
Breakfast to Fuel Your Brain
Breakfast provides the body and brain with
fuel after an overnight fast- that’s where it name originates, breaking the
fast! Without breakfast you effectively running on empty, like trying to start
the car with no petrol. Studies have found that eating breakfast may improve
short-term memory and attention. Nutritionists advice that breakfast should be
eaten within two hours of waking and a healthy breakfast should provide calorie
in the range of 20-30% of your guideline daily allowance. Apart from providing
us with energy, breakfast foods are good sources of important nutrients such as
calcium, iron and B vitamins as well as protein and fiber. Fruits and
vegetables are good sources of vitamins and minerals, so try to include a
portion of daily five at breakfast, whether that be a banana or glass of fruit
juice. Students who eat it tend to perform better than those who don’t. Foods
at the top of researchers' brain-fuel list include high-fiber whole grains,
dairy, and fruits. Just don't overeat; researchers also found high-calorie
breakfasts appear to hinder concentration.
Fish really
is Brain Food
You probably must have
heard it before, but just in case, know that fish can greatly enhance your
brain power. Fish is an excellent source of protein filled with omega-3 fatty
acids, which assist in brain functioning and can lower the risk for dementia
and stroke. However, a protein source linked to a great brain boost is fish --
rich in omega-3 fatty acids that are keys for brain health. These healthy fats
have amazing brain power: A diet with higher levels of them has been linked to
lower dementia and stroke risks and slower mental decline; plus, they may play
a vital role in enhancing memory, especially as we get older. For brain and
heart health, eat two servings of fish weekly.
A Daily
Dose of Nuts and Chocolate
Nuts and seeds are good
sources of the antioxidant vitamin E, which is linked to less cognitive decline
as you age. Dark chocolate also has other powerful antioxidant properties, and
it contains natural stimulants like caffeine, which can enhance focus. Enjoy up
to an ounce a day of nuts and dark chocolate to get all the benefits you need
without excess calories, fat, or sugar.
Add
Avocados and Whole Grains
Every organ in the body
depends on blood flow, especially the heart and brain. A diet high in whole
grains and fruits like avocados can cut the risk of heart disease and lower bad
cholesterol. This reduces your risk of plaque buildup and enhances blood flow,
offering a simple, tasty way to fire up brain cells. Whole grains, like popcorn
and whole wheat, also contribute dietary fiber and vitamin E. Though avocados
have fat, it's the good-for-you, monounsaturated fat that helps with healthy
blood flow.
Blueberries
Are Super Nutritious
Research in animals
shows that blueberries may help protect the brain from the damage caused by
free radicals and may reduce the effects of age-related conditions such as
Alzheimer's disease or dementia. Studies also show that diets rich in
blueberries improved both the learning and muscle function of aging rats,
making them mentally equal to much younger rats.
Vitamins,
Minerals, and Supplements?
Store shelves groan with
supplements claiming to boost health. Although many of the reports on the
brain-boosting power of supplements like vitamins B, C, E, beta-carotene, and
magnesium are promising, a supplement is only useful to people whose diets are
lacking in that specific nutrient. Researchers are cautiously optimistic about ginseng, ginkgo, and vitamin,
mineral, and herb combinations and their impact on the brain. It is advised to check
with your doctor if you must take any supplements.
Want to power up your ability to concentrate? Start
with a meal of 100% fruit juice, a whole-grain bagel with salmon, and a cup of
coffee. In addition to eating a well-balanced meal, experts also offer this
advice: Get a good night's sleep. Stay hydrated. Exercise to help sharpen
thinking. Meditate to clear thinking and relax.
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