It is said that you cannot teach old dogs new tricks, but when it comes to the brain, scientists have found that this old adage is simply wrong. The human brain has an amazing ability to adapt and change - even in old age. This ability is known as "neuroplasticity." With proper stimulation, your brain can form new neural paths, change existing connections, and adapt and respond in ever-changing ways.
The incredible ability of the brain to change its shape makes sense when it comes to learning and memory. You can use the natural power of neuroplasticity to increase your cognitive abilities, increase your ability to learn new information and improve your memory at any age.
Just as the body needs fuel, as well as the brain. You probably already know that a diet based on fruits, vegetables, whole grains, "healthy" fats (such as olive oil, nuts, fish) and poor protein will bring many health benefits, but such a diet can also improve memory. For brain health, however, it’s not just what you eat - it’s also something you don’t eat. The following nutritional tips will help increase your mental abilities and reduce the risk of dementia:
Get your Omega-3s - Studies show that omega-3 fatty acids are particularly beneficial for brain health. Fish is a particularly rich source of omega-3, especially cold-water oily fish, such as salmon, tuna, halibut, trout, mackerel, sardines and herring.
If you are not a fan of seafood, think about non-fish sources of omega-3, such as walnuts, ground flaxseed, linseed oil, winter squash, kidney and pinto beans, spinach, broccoli, pumpkin seeds and soybeans.
Limit calories and saturated fat - Studies show that diets high in saturated fat (from sources such as red meat, whole milk, butter, cheese, cream and ice cream) increase the risk of developing dementia and impair concentration and memory.
Eat more fruits and vegetables - Products are filled with antioxidants, substances that protect your brain cells from damage. Colorful fruits and vegetables are particularly good antioxidant sources of "superfoods".
Drink green tea - Green tea contains polyphenols, powerful antioxidants that protect against free radicals that can damage brain cells. Among many other benefits, regular consumption of green tea can improve memory and mental alertness and slow brain aging.
Drink wine (or grape juice) in moderation - Keeping your alcohol consumption under control is key because alcohol kills brain cells. But in moderation (about 1 cup per day for women, 2 for men), alcohol can actually improve memory and cognition. Red wine seems to be the best option because it is rich in resveratrol, a flavonoid that increases blood flow in the brain and reduces the risk of Alzheimer's disease. Other options containing resveratrol include grape juice, cranberry juice, fresh grapes and berries and peanuts.
For mental energy, choose complex carbohydrates. - Just like a racing car needs gas, your brain needs fuel to achieve the best results. When you need to be on top of your mental game, carbohydrates can keep you going. But the type of carbs you choose is important. Carbohydrates feed your brain, but simple carbohydrates (sugar, white bread, refined grains) give a quick boost, followed by an equally fast collapse. There is also evidence that diets high in simple carbohydrates can significantly increase the risk for cognitive deficiencies in the elderly. For healthy energy that lasts, choose complex carbohydrates such as whole wheat bread, brown rice, oatmeal, cereal, lentils, and whole beans. Avoid processed foods and limit starches (potatoes, pasta, rice) to no more than one quarter of your plate.
When you think about food, you probably think about this terrible four-letter word: DIET. Or maybe you are thinking about fuel for your body ... Or a source of happiness (or disappointment!) In your life. What you probably do not think is a powerful influence that affects your emotions, your personality, the quality and quantity of your memories, and even you, who you are human. But surprise: what you eat directly affects all of the above. It may seem difficult to believe, but it is true. Let me explain ...
Your brain: a hungry machine with calories.
Your brain is only 2 - 4% of total body weight, which is about 2 - 4 pounds for the average person. However, your brain also consumes about 20% of the total energy from your food. I will say again: your brain consumes 20% of the food you consume. In addition, the type of fuel that you give to your brain through food and supplements has a decisive influence on how you think, feel and experience life. You - and your entire human experience - in fact - this is what you eat. As Dr. Fotuhi said: “What you eat will change your brain ... better or worse.” So again, we need to move our brain first when it comes to improving our health and happiness.
What nutrients do my brain need ... And how much? There are certain nutrients your brain needs, some of which you can consume in higher doses to improve performance ... and some nutrients that your body absolutely does not want. Let's start with the fact that your brain is absolutely necessary every day: Fuel. In order to function properly and constantly repair cells, your brain needs the energy you get from food. This is no problem (haha, pun). However, if you adhere to the maximum calorie restriction diet, you not only limit the fuel that you give to your body, you also limit the fuel that you give to your brain. Why is this dangerous? Although your intentions may be in the right place, you can effectively starve your brain, leading to brain fog, mood swings, anxiety, slower and more complex learning, feeling unmotivated, and so on. And most dangerous, undernourishment for long time can even physically compress the brain. Calorie restrictive diets are NOT the way to go.
Let me say that you strictly adhere to a strict calorie diet, which limits you to 70% of the actual caloric fuel that you (and your brain) need on average per day. This means that you do not get 30% of the vitamins, minerals and energy that you need only to work at a basic level ... which corresponds to about 6% of the direct malnutrition for your brain.
Fasting your brain makes you angry, discreet, dull and emotional. And frankly, it will never lead you to your goal. Do you know where willpower comes from to practice healthy? It comes from feeding your brain the right amount of fuel to stay strong.
I want to focus on one particular killer that is extremely dangerous for your brain: Sugar. WebMD even asks the question: “Is sugar worse for you than cocaine?” When up to 80% of all the products we can buy at the grocery store contain sugar, he may feel like a losing battle.
Not only is sugar very addictive, which means that the more you eat, the more you want to eat - we find that over time, sugar can help reduce your hippocampus (the memory sector of your brain), which is a hallmark of memory problems .
How does sugar affect your memory? A UCLA study suggests that sugar forms free radicals in the brain and compromises nerve cells. ability to communicate. This can have serious consequences in how well we remember instructions, process ideas and manage our moods, ”says Fernando Gomez-Pinilla, Ph.D., the author of the UCLA study. In the short term, you have probably seen how sugar can spoil your emotions and adrenaline rush, for example: the stress hormone. So, something to consider: problems with your memory can NOT be related to age. This may be what you eat. What happens when you eat sugar?
When you eat sugar, your insulin spikes, which increase your dopamine levels for a while. (Think of dopamine as a “happy chemist.") For a short period, you feel happy and energetic ... maybe a little hyper.
But this highly erased quickly (t. E. NOT a stable source of energy), and you crumble. This familiar “sugar disaster” causes the stress of chemical adrenaline, which can cause you to feel anxious, capricious, exhausted and even depressed afterwards.
The US Department of Agriculture recommends keeping the added sugar per day under 10 teaspoons (40 g). This is the equivalent of a donut or one cup of your typical low-fat yogurt, which has a tendency to unexpectedly increase sugar. (Check the yogurt label in the fridge and see what I mean.) Now don't worry: this daily sugar limit does not include natural fruit and vegetable sugars in pure forms, such as an apple. But avoid these mocha lattes at all costs.
Personally, I believe that sugar is the real reason that gluten-free diets tend to work so well for many people in terms of improving the overall condition of the body and brain. This is not because they remove gluten. (Only 1% of the population has Celiac disease, in which case the body cannot tolerate gluten.) I believe this is because most gluten-containing products also contain a lot of added sugar: bread, bakery products, etc. D. Removing sugar alone can have a huge impact on your mood, memory, and clarity of thought.
We also know that countless studies that obesity, high cholesterol and diabetes can reduce the size and performance of your brain. Therefore, if you want to reduce the risk of memory loss, the first and fastest thing you can do is teach yourself healthy brain products and brain-reducing products - and immediately remove dangerous foods from your diet.
What are the WORLD products for your memory and knowledge?
Salt can be a big culprit, mainly due to excess. Salt is a necessary mineral that we need to survive, but the USDA recommendation is only 1500 mg per day. The average American consumes 3,400 mg / day, primarily because our culture tends to consume a lot of processed and packaged foods. This is the worst thing when it comes to the unconscious consumption of extremely unhealthy doses of salt, which, by the way, also increases the risk of developing a stroke.
Trans fats are also dangerous for brain health. Typical trans fats are often found in fried foods, margarine, shortened, non-dairy creamer, ice cream, cake mixes, microwave popcorn, beef, frozen meals, cookies and crackers.
The best foods for your brain.
To enhance your memory, mood, and cognition, you want to focus on a “healthy brain” diet. This includes eating foods that promote the growth of new brain cells, as well as daily adding quality daily doses with the right amount of specific nutrients to give your brain the blocks in which it must remain sharp. One of these nutrients is called DHA, which is found in omega-3 fatty acids, which helps reduce inflammation in the brain. Many researchers have found that people with behavioral problems, children with ADHD, and people suffering from Alzheimer's disease have lower than usual levels of DHA.
For example, in Gothenburg, Sweden, scientists conducted a study of more than 9,000 students. They found that children who ate one serving of fish a week (an excellent source of DHA) were 15% better than children who ate less than one serving of fish a week. I recommend that you assign 1000 mg of DHA every day through your food and / or supplement.
The best diets for memory and training
As a general eating style filled with healthy brain products, most scientists recommend the Mediterranean diet as an excellent plan to give your body and brain better quality products, even if you are trying to lose weight. For additional advice, I also highly recommend the following trusted gurus, such as Mike Geary, aka: “Nutrition Observer.” Need motivation? Here's an interesting fact for you: those who follow a healthy diet combined with exercise have a 65% low chance of getting Alzheimer's.
Here is a good list of delicious healthy foods: Olive oil, garlic, peas, blueberries, green tea, cabbage, nuts and seeds, fatty fish like salmon, trout, mackerel, herring, sardines, tomatoes, pumpkin seeds, black currant, broccoli, sage, eggs.
All of these products are great for kids and adults; for studying, improving memory and just feeling great variety.
