9 Strategies to Improve Memory

Like many other bodily functions, memory declines as we age. Those first signs of slipping memory can be a little alarming, especially if you know the dreariness of that route. You may first see it in your 40s, sometimes even younger, with declining memory symptoms like slower facial recall, where you left your keys or what was the number you were supposed to call. How many times did you go to a supermarket and wondered what groceries were you supposed to buy? Wait! You forgot your grocery list at home.

These episodes are often dismissed as harmless and may simply be the result of increased stress, but while it’s normal to forget things on occasion, it’s a pattern to watch. 

Gerontologists, psychologists, longevity researchers, and the makers of natural memory supplements like the Brain Pill, believe it’s important to keep your brain active. Use it or lose it. This is how simple it actually is.

To stay mentally agile into old age you have to challenge your memory daily! Although not a muscle, your brain needs a workout just like the muscles of your body. And just like any other body organ, it also needs specific nutrition to support and retain its function. So, what can you do right now?

Here are nine strategies that can help boost your memory:

1. Use Your Memory Daily – Your brain needs a workout just like the rest of your body. Try crosswords, for example, or read a section of the newspaper you’d normally skip. You might also take a different route to work, for example, or learn another language, or how to play a musical instrument.
2. Socialize – You’re not an island, darling. Depression and stress can both lead to dramatic decline of memory, which is why you’ll want to socialize often – especially if you live alone. Be with others and take them up on their invitations. Join a club, take dancing lessons, start a poetry circle. Anything. Just get social. Life gets better when you do.
3. Organize Your Life – You lose points with a cluttered home because you’re more likely to misplace stuff and forget where you put it. Make lists and notes of appointments and things to do in a special notebook or your calendar, or create a large board where you write down or pin important appointments and things you need to do. Or, if you are more comfortable with the technology, download an app on your iPod and write down what needs to get done. Speak it out loud too, to reinforce it in your memory, and check-off your tasks when completed.
4. Stay Focused - This is very important! Try to stay focused on the task at hand and limit distractions. Multi-tasking is great, but when your memory is in trouble, one thing at a time is better. You’re more likely to recall information if you concentrate specifically on that one thing rather than all the many things you were trying to accomplish at the same time. In other words, focus on what you want to remember later and you will recall it faster when needed.
5. Get Enough Sleep  – Shut-eye helps your memory!  Most adults need seven to eight hours of sleep each night so make time for adequate rest. Go to bed earlier if you have to and work on your sleep hygiene. You will be surprised.  Your recall will improve with time and you will remember more stuff the next day.
6. Eat Healthy Food – Do you see any pattern here? Your brain likes healthy living. That extends to your diet, with plenty of fruits, vegetables and whole grains. Opt for high quality protein, like fish and poultry. Drink plenty of water too, refrain from drugs and watch the alcohol intake. Consult a certified nutritionist for an optimal brain supporting nutrition plan and learn what foods support the memory function.
7. Exercise Daily – Exercise boosts blood flow throughout your body and to the brain. According to the Department of Health and Human Services, you need at least 150 minutes of moderate aerobic activity (like walking) each week, or 75 minutes of something with greater intensity, like jogging, although even a few 10 minute brisk walks per day will make a difference.
8. Watch Your Health – Chronic conditions can affect your memory, to say nothing about the rest of your health and well-being. Follow your doctor’s recommendations, be it for depression, your heart, kidneys, or anything else in your medical history. Review your medications often with your doctor as well since some medications can reduce your memory. As your fitness level improves you may need less and less medication. Lose weight if needed and have your blood tested for nutrient deficiencies. Take nutritional supplements to support healthy diet. 
9. Add Nutritional Supplements - Even people whose nutrition and diet are normally healthy, need to take nutritional supplements as they age. To function properly the brain needs Omega-3 fatty acids; B vitamins, especially folic acid, B6 and B12; antioxidants such as vitamins E and C, and the coenzyme Q10 (CoQ10); magnesium; herbal supplements such as Huperzine A, vinpocetine, ginseng, and ginko biloba; and nutraceuticals such as the virgin coconut oil and turmeric.  

If your memory is getting worse, get the Brain Pill!

We can’t end an article on how to improve your memory without mentioning natural memory supporting supplements like the Brain Pill. No matter how good and healthy your diet is, you need specific nutrients to support your aging brain. Nutritional supplements are like rocket fuel for your brain. The Brain Pill is a cognitive booster with clinically proven nootropics like cognizine, vinpocetine and ginkgo biloba, that are known to increase alertness and the blood flow in your brain.

Studies suggest that the ingredients in Brain Pill enhance memory and may even prevent memory loss. Better memory is linked to higher cognitive function. Your brain is more efficient with a sharp memory. Your intelligence improves and you retain the ability to stay independent well into old age. 

The Brain Pill will help you

• Boost Memory
• Increase Cognitive Skills
• Have Faster Recall of Facts
• Focus Better
• Enhance Brain Power
• Perform Under Pressure
• Have Better Problem-Solving Skills
• Eliminate Brain Fog and More

Try the Brain Pill (Affiliate link) to improve your memory and follow the memory-boosting tips we’ve discussed in this article. Your memory will love it and people will be surprised to see the new, sharp you.

Article based on information provided by the Brain Pill website (Affiliate link)



*This information is for educational purposes only. It is not meant to diagnose, treat, cure or prevent any disease.

Health Benefits of Coconut Oil

Alcohol and the Brain

"While the history of alcohol use dates back thousands of years, the chemistry of alcohol metabolism - what actually takes place in the body when we imbibe - is only now becoming clear. Indeed, our understanding of alcohol’s toxic effects is still evolving. We know, for example, that the liver is uniquely susceptible to injury from alcohol, as it is the organ primarily responsible for metabolizing toxins entering the bloodstream. While evidence suggests that drinking in moderation may confer modest cardiovascular benefits, make no mistake - generally speaking, alcohol is toxic to living cells." Dale Kiefer in a publication called "A Little Known Fact: Alcohol is a Carcinogen"

To drink or not to drink?

Information about alcohol and its impact on brain health and health in general, can be confusing at times. In many publications we read that people who drink two drinks a day are healthier, live longer, and have lower risk of Alzheimer's and cardiovascular disease than heavy drinkers or those who do not drink at all. Other findings present evidence that any amount of alcohol is detrimental to brain health. Alcohol affects many parts of the brain. It has adverse effect on the brain tissue and it also depresses the central nervous system. What are we to make out of such conflicting reports?

The effects of alcohol are quite obvious after just a few drinks, although men seem to tolerate higher amounts of alcohol than women. Blurred vision, distorted speech, slower reaction time, impaired memory function, and distorted motor function, are the most immediate and noticeable effects of alcohol on the brain and the amount of alcohol that causes such impairments is rather minimal. Some people do not even need to drink much to reach the state of complete inebriation.

Alcohol and brain physiology

Ethyl alcohol, or ethanol, is the alcohol that is commonly consumed in alcoholic drinks. Once ingested, alcohol is not digested like other foods or drinks. It is calculated that about 20 percent of ingested alcohol bypass the digestive system and enter the bloodstream directly through the stomach wall. The remaining 80 percent is absorbed through the wall of the small intestine. The brain needs a constant supply of blood and is quite vulnerable to the effects of ethanol. Within minutes of alcohol consumption, the brain receives blood that is infused with alcohol. Alcohol interferes with communication between neurons by interacting with the receptors on some cells. Alcohol suppresses excitatory nerve pathway activity, increasing at the same time the inhibitory nerve pathway activity. This enhances the activity of the inhibitory neurotransmitter GABA and diminishes the excitatory neurotransmitter glutamine. As a consequence, a person under the influence of alcohol experiences sluggishness. Moreover, acetaldehyde which is a toxic by-product of alcohol metabolism, can cross the blood-brain barrier and cause irritation of brain membranes. This not only leads to headaches and hangover, but also increases the risk of developing a cancer.

Excessive drinking increases the exposure to acetaldehyd. This can cause brain fog, memory lapses, mood swings, irritability, and loss of motivation. But probably the most damaging effect of alcohol in the brain is caused by the free radicals produced during the metabolism of alcohol. Free radicals destroy cell membranes in a process called lipid peroxidation and precipitate the aging of the brain. Research demonstrated that the concentrations of creatine and choline in the brain diminish with the increasing levels of alcohol. Creatine protects the brain cells and choline is a building component of cell membranes. Diminished amounts of these compounds in the brain leave this organ vulnerable to damage. Autopsies show that people who abused alcohol had smaller and more shrunken brains than abstinent adults of the same age and gender.

In order to function properly, the brain needs a steady supply of glucose. In July 2009 researchers found out that even relatively small amounts of alcohol cause changes in the sugar that is being delivered to the brain. The brain's activity diminishes as it begins to run on the sugar derived from alcohol instead of the glucose that it normally uses.

Research also shows that alcohol does not destroy the entire brain cells, but damages dendrites which are responsible for the delivery of the incoming information to the brain. In moderate drinkers this damage is temporary. The dendrites grow back, but the brain cell structure is altered permanently. After a period of abstinence, the brain cells seem to regenerate even in the brains of alcoholics. However, scientist are still trying to figure out the impact of these altered structures on the brain function.

Alcohol and cognition

The American Journal of Epidemiology announced in 2005 that some observational studies suggested improved cognitive function and reduced risk of cognitive decline and dementia in moderate drinkers. But research also shows that heavy alcohol consumption impairs the cognitive function. People who abuse alcohol have impaired memory and diminished reasoning ability. Although less dramatically, the cognitive function is also affected in people who consider themselves to be social drinkers. Tests demonstrated some deficits in cognitive performance that could be correlated to the amount of alcohol consumed. The findings, however, are inconsistent as there are other studies that show no correlation between alcohol consumption and the cognitive impairment. Researchers generally agree, though, that some cognitive impairment in alcoholics is reversible. Three factors may play a role here: abstinence from alcohol, better nutrition, and improved social interaction. However, the skills that require novel, complex, and rapid information processing take the longest time to recover.

Heavy, long-term abuse of alcohol is associated with the Wernicke-Korsakoff syndrome in which deficiency of Vitamin B1 (thiamine) is responsible for a number of symptoms including confusion and dementia. Alcohol interferes with the active gastrointestinal transport of Thiamine. In addition, a chronic liver disease in heavy drinkers interferes with thiamine metabolism and the liver's capacity to store this vitamin. The chronic lack of Vitamin B1 impacts the memory centers in the brain. A person may suffer from memory loss or loses the ability to form new memories. Loss of muscle coordination, changes in vision, and hallucinations have been observed as well.

Alcohol and Alzheimer's Disease

As far as Alzheimer's disease is concerned, findings are inconclusive. While some researchers insist that alcohol consumption impairs cognition and causes damage to brain tissue, others demonstrated that moderate alcohol use actually lowered the risk of developing Alzheimer's disease. It is possible that alcoholic dementia and Alzheimer's disease are caused by factors that are not yet understood. An ongoing research is being conducted and we may learn more about the Alzheimer's-alcohol connection in the near future.

Alcohol and stroke

The most recent studies demonstrated that alcohol consumption is related to the incidence of stroke. The higher the consumption of alcohol, the higher the risk of stroke. This is true for both, the ischemic (due to lack of glucose and oxygen supply to the brain) and the hemorrhagic (due to bleeding) types of stoke. However, research showed that moderate drinking may protect individuals against the ischemic stroke. There is also an evidence that women benefit more than man from the moderate alcohol consumption. Alcohol seems to inhibit coagulation and rise the HDL or high-density lipoprotein commonly known as the good cholesterol. Both factors are associated with lowered risk of ischemic stroke. However, the fact that alcohol inhibits coagulation and rises blood pressure may directly lead to the increased risk of the hemorrhagic stroke.

Alcohol and brain development

There is no safe dosage of alcohol for pregnant women. Women who drink alcohol during pregnancy increase the risk of miscarriage and still birth. They give births to smaller children with the so called Fetal Alcohol Syndrome. Alcohol impedes the normal physical and mental development of a child. Children whose mothers drunk alcohol during pregnancy have a developmental delay and often show signs of mental retardation. The physical effects of alcohol may vary from infant to infant and depend on the amount of alcohol consumed during pregnancy, but all infants show abnormal brain and behavioral development. This fact must be seriously considered by all women who are pregnant or trying to conceive a child.

Conclusion

Alcohol affects every organ of the body and deprives the body of nutrients. The consequences are more severe in people who regularly abuse alcohol, but so called social drinkers experience noticeable changes in behavior and motor function even after moderate consumption of alcohol. All researchers agree that alcohol consumed in large quantities over a long period of time is detrimental to health in general and brain health in particular. However, researchers found out that even the brain of a former alcoholic has the capability to regenerate itself to a certain degree. The current theory is that people can only profit from small amounts of alcohol. Scientific medical research demonstrated that moderate alcohol consumption improves thinking, reasoning, and memory in aging adults. It is up to every individual to decide for or against the alcohol consumption. Active lifestyle and wholesome nutrition are vital independently from the choices made.

By Dominique Allmon

This information is for educational purpose only. It is not meant to diagnose or cure a disease.


Alcohol and Brain by Dominique Allmon is licensed under a Creative Commons Attribution-NonCommercial-NoDerivs 3.0 Unported License.
Permissions beyond the scope of this license may be available at http://helpyourselftohealth.blogspot.com/.

How to Prevent Age-Related Memory Loss

How does aging affect memory loss? 

Our memories make us unique. They are stored in different parts of the brain. We talk about the short-term and long-term memory and the brain stores these information differently.

As we age, the blood supply to the brain decreases and with it, the ability to deliver the nutrients necessary to support cognition. Brain cells die systematically and the body produces less of the chemicals needed by the brain to function optimally. This process begins quite early in the life of an individual, usually in the mid-twenties and accelerates in the fifties and sixties. As we are getting older, these physical changes affect the way memories are stored and retrieved. Aging does not usually affect the short-term memory. We also do not forget ancient memories or the skills that we have learned and performed over a long time. We do not forget wisdom or the knowledge acquired from our life experience, and we do not forget how to learn new things, although it may take a bit longer to do so. We may, however, forget our appointments, or what we did or said just two days ago or last week. We may forget details of a conversation we had recently, or personal details of people we know. We may forget things we were supposed to do or buy, or misplace our belongings and forget where we put them.

For many people such memory lapses are considered to be the normal part of aging, but they do not have to be so. There are many ways to improve the memory, concentration, and learning skills. We do not have to resign ourselves to processes that can be reversed to a considerable degree. The brain is capable of producing new brain cells and new neural connections at any age. With a little nutritional help and self-discipline, one can improve his or her cognitive skills enhancing at the same time the overall quality of life.

There are many factors that play a role in the way our memories are formed and retrieved. Stress and malnutrition may affect our memories independently from the aging process. Hormonal imbalance, especially during the menopause, may also seriously affect memory of aging women. To a great degree these problems can be alleviated with nutrition, supplementation, and memory training therapy.

Stress management is very important as the stress hormone cortisol has the capacity to negatively impact memory. Scientists found out that cortisol shrinks the dendrites impairing the communication between neurons in the brain. Fortunately, when stress is under control and the levels of cortisol decline, dendrites regenerate and return to their optimal function. The importance of sleep cannot be underestimated. Sleep plays important role in memory consolidation. Insufficient sleep affects learning as well as some memory tasks.

Food for thought

Like every other cell in the body, brain cells need a steady supply of nutrients and oxygen. Our life styles can affect our cerebral function. We can either deprive our brains of vital nutrients, or deliver everything the brain needs in order to function properly. Various studies suggest that nutrition rich in vitamins and antioxidants may help preserve cognitive function and slow or even reverse memory decline. Certain foods are considered to be perfect memory boosters. They contain high amounts of memory enhancing nutrients:

• Walnuts are rich in the essential omega-3 fatty acids which are the absolutely necessary food for the brain. Insufficient amounts of omega-3 in the body are related to the diminished cognitive function.
• Cold water fish such as salmon, halibut, and mackerel is rich in the vital omega-3 essential fatty acids. Adding fish to our diets does not only prevent us from heart disease and stroke, but also considerably improves our mood and memory function.
• Blueberries contain anthocyanin, a compound that can boost the neurons activity by amplifying the signals that are necessary to activate processes responsible for the memory function.
• Red onions contain flavonoid fisetin which is known to stimulate the pathways responsible for the long-term memory. They also contain quercetin and anthocyanin, two compounds that are known to enhance memory.
• Apples are well known for their health improving qualities. They are also well researched memory boosters. Apples and apple juice prevent decline of the neurotransmitter acetylcholine in the brain.
• Grapes, especially the Concord variety and pure juice made of them were found in a recent study to support learning and memory function in adults with early memory loss symptoms. Persons who drunk the pure Concord juice demonstrated improved short-term memory retention and spatial, non-verbal memory. This effect was attributed to the high amount of antioxidants in Concord grapes.
• Cruciferous vegetables were shown in a recent Harvard study to improve our memory function. Vegetables such a broccoli, Brussels sprouts, and cabbage seem to slow dawn the age-related memory decline and improve the overall cognitive function.
• Leafy green vegetables such as Swiss chard, spinach, and kale, are rich in Vitamin B9 also known as folic acid or folate. Vitamin B9 helps reduce the risk of Alzheimer's disease. It is necessary to break down the amino acid homocysteine which is toxic to the nerve cells. 

Memory protocol

There are many scientifically tested nutrients that can considerably improve memory and prevent memory decline. There are many products on the market containing memory boosting herbs and nutrients. Some of them deliver the combination of nutrients that act in synergy, others use a single herb. Depending on one's condition and the overall health, it may be necessary to supplement for a longer period of time in order to see considerable results. Below is the list of most important nutrients and herbs that can be used to improve memory and learning.

Nutrients:

• Posphatidyl choline (PC) is a precursor to acetylcholine in the brain. Acetylcholine is the key chemical for memory and its deficiency is considered to be the most common cause for deteriorating memory. Eating foods rich in PC, such as egg yolks and sardines, or supplementing with lecithin granules can considerably improve memory function and learning.
• Phosphatidyl serine (PS) is a phospholipid that is an essential part of cell membranes in the body. The highest concentration of PS are found in the brain where it is believed to play a role in preserving and improving cognitive function in aging adults. It is believed that PS plays a key role in the communication between cells. Studies suggest that people in their fifties may not be able to synthesize sufficient amounts of PS and may have to supplement in order to preserve their memory function. People with learning difficulties and age related memory impairment profit greatly from supplementation with PS.
• Quercetin is a flavonoid with strong antioxidant properties. Studies demonstrated that quercetin may be able to prevent age related memory impairment as well as the outbreak of Alzheimer's disease. Quercetin has the ability to inhibit the formation of amyloid beta protein. It can also destabilize the existing amyloid beta protein. Amyloid beta protein is the main constituent of the amyloid plaque in the brains of people with Alzheimer's disease.
• DMAE is a precursor to choline that easily crosses the brain-blood barrier. It helps the brain to accelerate the production of acetylcholine that is indispensable for optimal memory function.
• CoQ10 is an enzyme that naturally occurs in the body. Its production diminishes with age. Studies demonstrated that CoQ 10 can considerably slow down, but does not actually cure, the progress of dementia in people affected by the Alzheimer's disease.
• Omega-3 are the essential fatty acids indispensable for the optimal memory function. Omega-3 helps curb inflammation in the brain that may be responsible for memory impairment and the Alzheimer's disease.
• Vitamin B12 is a nutrient found in meat, fish, and dairy products, especially yogurt. It is also manufactured by the bacteria in the human intestines. Vitamin B12 has many functions in the body. Among others, it is essential for the metabolism of the nerve cells and necessary for the optimal health of the entire nervous system. Studies demonstrated that vitamin B12 may prevent the age related brain volume loss in older people. Adequate blood levels of this nutrient may prevent age-related memory impairment.

Herbs:

• Ginko biloba has been used in Chinese Traditional Medicine for thousands of years to improve memory function and treat dementia. The herb improves micro circulation in the body and helps deliver oxygen and nutrients to the brain. Studies demonstrated that ginko biloba is safe and very effective in treating symptoms of mild dementia, but are rather inconclusive about its function in improving memory of healthy, young adults.
• Huperzine A is an extract of a plant Huperzia serrata or club moss. This herb has a long tradition in China and has been used to successfully enhance memory. Studies demonstrated that Huperzine A interferes with the enzyme acetylcholinesterase that is responsible for the break down of acetylcholine making acetylcholine available in the brain. Acetylcholine is involved in memory and learning and its shortage in the brain is one of the characteristics of Alzheimer's disease.
• Vinpocetine is an extract of Vinca minor or periwinkle. It has the ability to improve the blood flow and circulation. Like ginko biloba, it helps to deliver oxygen and nutrients to the brain. It also enhances the energy production in the brain cells. Studies demonstrated that vinpocetine supplements improve concentration, learning, and memory recall. 

Mental activity:

Aging brain needs stimulation! Studies demonstrated that people who know how to speak a foreign language may add as many as 40 years to their cognitive health! It does not matter whether they learned the language as children or much later in their lives. Although it may be more difficult to master a language in our 50s or 60s, it is never too late to give it a try.

Curiosity kills boredom. Activities such as reading, creative writing, or puzzle solving may help delay the age related memory loss, especially if they are performed daily.

Pathological changes in memory

There are, however, pathological changes in memory that are not the part of a normal aging process. A person may forget things that he or she was doing repeatedly over a longer period of time, or be unable to recall complex processes. There may be a difficulty in learning new things or difficulty making choices because the alternative solutions have been forgotten or do not appear at all in a person's mind. A person may forget things more often and has a difficulty to keep a track of what is going on. These and similar memory problems may indicate the onset of Alzheimer's disease and have to be taken seriously.

Although Alzheimer's disease affects aging individuals, it should not be considered as an inevitable consequence of aging. Not all aging people develop Alzheimer's disease. There are many elderly people who stay active and have rather good memories. Many writers and scientists, for instance, retain their ability to think clearly and creatively, to form new memories, and to remember the details they need for their work, until old age. Research demonstrated that healthy, well-nourished, intellectually active people show no signs of deteriorating memory. It must be understood that mental decline is not an inevitable sign of aging and can be reversed. We can boost memory and retain alertness at any age. Nutrition, physical exercise, and intellectual challenge are the vital elements of cognitive health.

By Dominique Allmon

*This information is for educational purpose only. It is not meant to diagnose or cure a disease.


How to Prevent Age-Related Memory Loss by Dominique Allmon is licensed under a Creative Commons Attribution-NonCommercial-NoDerivs 3.0 Unported License.

How to Nourish Your Brain

Food for Thought or How to Use Nutrients for Cognitive Health

As we age our bodily functions deteriorate. We might not be as flexible as we have been in our forties or fifties. Our brain is aging, as well. And while wisdom is generally attributed to old age, it is old age that often brings the undesirable loss of mental acuity and in worst cases, dementia.

The deterioration of the brain may seem inevitable to some people, yet we can slow it and prevent it with proper nutrition and supplementation. Human brain is a very complex organ and it has nutritional needs that have to be met on daily basis if we want to stay mentally fit until old age. Moreover, our brain needs challenge and exercise in order not to atrophy.

Some foods have the capability to boost the cognitive function. They deliver nutrients to the brain, help produce neurotransmitters and increase the oxygen flow to the brain. Consuming them daily will help you stay mentally fit and agile till old age.

Here are the best nutrients for brain support:

• complex carbohydrates
• healthy fats
• phospholipids
• amino acids
• vitamins and minerals

Complex carbohydrates

Glucose delivers energy and is the most important nutrient for the brain and the nervous system. The brain consumes more glucose than any other organ in the body and needs a steady flow of it. It is vital to avoid insulin "spikes" and to keep the blood sugar at stable level. Avoid any form of sugar (saccharose) and all foods containing added sugar. Eat whole grains, fresh fruit, and vegetables to maintain optimal blood sugar levels and to secure a steady supply of glucose to the brain. Although fruits contain the simple sugar fructose, fructose is not immediately released into the blood stream as it has to be converted into glucose by the body. Moreover, fresh fruits contain fiber which slows dawn the release of sugar into the blood stream. While choosing your nutrition, watch for foods with low glycemic index (GI) and remember that combining carbohydrates with protein helps prevent insulin from spiking.

Fats

Our brain mass is about 60 per cent fat and it is absolutely necessary to feed our brains with the right fats if we want to maintain optimal brain function. Fats facilitate the circulation of neurotransmitters in the brain. Diet containing very little or no fat at all is detrimental to the brain and our mental health. The brain's fat tissue needs to be replenished constantly, and while saturated and monounsaturated fat, as well as cholesterol are synthesized by the body, essential fatty acids such as omega-3 and omega-6, must be delivered through our diet. Our diet should include saturated, monounsaturated, and polyunsaturated fats. However, fat should comprise no more than 20 per cent of our daily caloric intake. Hydrogenated fat should be avoided and the consumption of saturated fat reduced in favor of the mono- and polyunsaturated fats. The polyunsaturated omega-3 (especially EPA and DHA) and omega-6 (GLA and AA in particular), should comprise one third of the total fat consumption. Avoid fried and processed foods and reduce the consumption of saturated fat from meat and diary. Instead, eat plenty of seeds and nuts and cold water fish such as salmon, herring, mackerel. Include cold pressed oils such as olive or hemp oil and supplement with high quality, hexane free omega-3 and omega-6 capsules.

Phospholipids

Our brain could not function without the phospholipids phosphatidylcholine (PC) and phosphatidylserine (PS). Phospholipids are the building blocks of all cell membranes. They constitute the myelin sheath of nerve cells and facilitate the communication between the brain cells. The body can make its own phospholipids, but we should also include foods such as eggs, butter milk, and organ meats in our diet.

It has to be mentioned that choline is a precursor to acetylcholine - the memory neurotransmitter. Posphatidylserine, the memory molecule par excellence, is needed to maintain the structural integrity of brain cells. It promotes memory and boosts the brain power. Supplementation with lecithin granules and a good PS formula will help you improve your memory and stop the decline of the brain. Studies have demonstrated that PS taken together with DHA is even more effective.

Amino acids 

Amino acids are the building components of neurotransmitters which the brain uses for the communication between cells. There are hundreds of different neurotransmitters circulating in the brain and in the body, but the most important for the mind/brain function are:

• adrenalin
• noradrenalin
• dopamine
• GABA
• serotonin
• acetylcholine

Our mood, memory, and concentration depend on the levels of these neurotransmitters and therefore, our nutrition must provide all the amino acids which body uses to produce neurotransmitters. Enrich your diet with high quality protein sources such as cold water fish, turkey, chicken, nuts, seeds, pulses, and eggs. Supplementing with essential amino acids (isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine ) will help deliver everything your body needs to produce sufficient amount of neurotransmitters.

Vitamins and minerals

Vitamins and minerals are the important catalysts in all processes that include the production of neurotransmitters or the conversion of glucose into energy for the brain. Without them the brain could not function properly. The most important for the brain function and development are:

• vitamins of the B group, especially B1, B3, B5, B12, and the folic acid
• vitamin C
• calcium
• magnesium
• manganese
• zinc

Research shows that nutrition deficient in vitamins and minerals results in diminished IQ. Consume fresh fruit and vegetables daily. Eat nuts, seeds, pulses, mushrooms, and whole grains. If necessary, supplement with a high quality multivitamin and mineral supplement.

Antioxidants

Like every other cell in the body, brain cells are subject to oxidative damage. Your diet should include foods rich in antioxidants such as dark leafy vegetables, carrots, sweet potatoes, beets, berries, cherries, prunes, seeds and nuts. Avoid nicotine and stimulants, and reduce alcohol consumption. Limit the consumption of fried and processed foods, foods containing artificial sweeteners, colorants, and preservatives. Eliminate sugar from your diet. If necessary, supplement with a high quality antioxidant formula containing among others high levels of:

• Vitamin C
• Vitamin E
• CoQ 10
• Selenium
• Proanthocyanidin
• Alpha Lipoic Acid
• Beta Carotene

Herbs

Some plants and herbs have been identified as effective brain modulators enhancing cognitive health, improving memory and overall brain function:

• Bacopa monnieri
• Eleuthero root
• Ginko biloba
• Gotu kola
• Huperzia serrata, the source of Huperzine A
• Periwinkle plant Vinca minor, the source of Vinpocetine
• Rhodiola rosea

These plants contain active agents that are known to promote blood circulation to the brain, relaxation and resistance to stress.

Huperzine A is an alcaloid which inhibits acetylcholinesterase - enzyme that breaks dawn the acetylcholine which is, among others, important for the memory function in the brain.

Vinpocetine helps to improve concentration and memory by enhancing cerebral metabolic function.

Ginko biloba enhances the blood circulation to the brain.

Gotu kola is known to improve memory. This herb has the capacity to relax the nervous system while stimulating the brain at the same time. This double action results in enhanced concentration.

Rhodiola Rosea has the enormous potential to enhance brain function and mood. It helps to reduce stress which normally interferes with memory function. The herb is known to enhance cognitive function and learning ability. It also increases the resistance to physical and emotional stress and may help protect the brain and the nervous system from oxidative damage caused by free radicals. 

Reishi mushrooms, also known as ganoderma or the mushrooms of longevity, act in the brain as a powerful anti-oxidant. The mycelium in various supplements has the capacity to reduce inflammation in the brain. According to recent studies, it helps to protect the brain from the damage done by Alzheimer's disease. 

Brain fitness

Like any other body part, brain needs exercise and challenge. Mental activities such as learning a new language, learning to play an instrument, solving puzzles, or reading, all promote the growth of new synapses and activate vast areas of the brain that otherwise remain "idle". Physical activity and exercise promote blood circulation to the brain and help to improve memory and concentration.

Conclusion

Your lifestyle may help you maintain your cognitive function and even improve your intelligence, or on the contrary, diminish it. Old age dementia, but also Alzheimer's or Parkinson's diseases are probably the most feared, but so are brain tumors. Human brain is a very complex organ. Healthy nutrition, mental stimulation, physical activity, socialization, stress control and relaxation, are the vital elements of a brain-supportive life style. Keeping this in mind and following few simple rules, will help us to retain mental agility until old age.

By Dominique Allmon 

This information is for educational purpose only. It is not meant to diagnose or cure a disease. Please, consult your health care provider before commencing supplementation.


Nourish Your Brain by Dominique Allmon is licensed under a Creative Commons Attribution-NonCommercial-NoDerivs 3.0 Unported License.