Healthy Brain Foods

Learn which foods are best for your brain health.

To learn which foods are best for your brain health, Fernando Gomez-Pinilla, a UCLA professor of neurosurgery and physiological science, analyzed over 160 research studies concerning brain foods.

His conclusion focused on 3 ingredients of food that have the greatest impact on improving your brain health. They are

1. Omega-3 fatty acids
2. Folic Acid
3. And curcumin

Omega-3 Fatty Acids

Research makes one thing crystal clear concerning brain health. "Omega-3 fatty acids are essential for normal brain function."

Diets deficient in omega-3 fatty acids are associated with an increase risk of developing

1. Attention deficit disorder
2. dyslexia
3. dementia
4. depression
5. bipolar disorder
6. and schizophrenia

Children are especially affected with diets deficient in omega-3 fatty acids. Studies in England and Australia showed that children with sufficient omega-3 fatty acids in their diet had higher test scores on

1. Verbal intelligence
2. Learning abilities
3. and Memory ability

The type of omega-3 fatty acid that is essential for brain health and function is DHA or docosahexaenoic acid. This type of fat most come from our food, and is found mostly in cold water fish, such as salmon and sardines.

An interesting fact is that people who live on the Japanese island of Okinawa have the world's longest lifespans. They also have a very low mental disorder rate in their population. It probably is no coincidence that they also eat a lot of fish and stay physically active all their life.

Foods that are highest in omega-3 fatty acids are

1. Flaxseed
2. Wild Salmon
3. Chia Seeds
4. Sardines
5. And Walnuts

Folic Acid

It has also been found that folate supplements are effective in preventing cognitive decline and dementia.

Foods highest in folate are

1. Calf liver
2. Lentils
3. Pinto Beans
4. Garbanzo beans
5. Spinach
6. Black Beans
7. Navy beans
8. Kidney beans
9. Collard greens
10. And Turnip greens

Curcumin - Turmeric Spice

Curcumin, which is found in the spice turmeric, is associated with reducing memory deficits in animal models of Alzheimer's Disease. Turmeric, by the way, is the spice that makes yellow mustard yellow.

In India, where there is a high curcumin consumption in their diet, there is a very low incidence of Alzheimer's Disease.

One way to increase your consumption of curcumin is Turmeric Tea.

The evidence is clear. For improved brain health and fitness, make sure that your diet has adequate amounts of omega-3 fatty acids (especially DHA), folic acid and curcumin. To give your brain an added boost in healthy habits,

1. Stay away from foods high in saturated fats
2. Get adequate amounts of sleep
3. And stay physically and socially active

Charles

References:

UCLA Newsroom: "Scientists learn how what you eat affects your brain - and those of your kids"
Linus Pauling Institute: Curcumin
Whole Foods: Folate
Self Nutrition Data: Foods Highest in Total Omega-3 Fatty Acids

How To Improve Your Working Memory

I found a great article at SeniorCare.net that highlights 6 Highly Entertaining Activities That Aid In Memory Retention.

Memory loss as we age is a concern of many of us older folk. However, not everyone experiences reduced cognitive abilities as they get older. So, why do many people suffer some form of memory loss or even dementia as they get older, while others perform mental activities almost as well as 20 year olds?

In the article " A Sharper Mind, Middle Age and Beyond ", it is pointed out that older people who perform mentally as well as younger adults have 4 characteristics in addition to a higher education. They:

• exercise frequently
  
• are socially active
• frequently visit family and friends
• frequently volunteer or attend meetings
• remain calm in stressful situations
• and feel more in control of their lives.

It is believed that all of these factors work together to improve mental capability and health.

In a UCLA study, it is found that simple life changes can improve brain function and efficiency. After just 14 days, the study participants significantly improved their cognitive function and brain efficiency by

• doing memory exercises like crossword puzzles and brainteasers every day
• taking daily walks
• improving their diet by eating 5 small meals each day loaded with omega-3 fats, antioxidants and low glycemic carbohydrates
• and performing daily relaxation exercises.

Another study demonstrated that meditation changes the structure of our brains in ways that may boost concentration, memory capability and positive emotions. The brain changes by meditation also helps our ability to

• regulate our emotions
• control our stress levels
• and feel empathy for others.

Researchers at the Mayo Clinic have also determined that we can protect against memory loss as we age by engaging in cognitive exercises. They found people were less likely to suffer memory loss if they

• read books often
• play games frequently
• participate in computer activities
• do crafting activities
• watch less TV
• participate in social activities
• and read magazines.

It is becoming more obvious that to maintain our cognitive and memory health as we age, we must remain mentally, physically and socially active. You may also want to check out the brain and memory exercises at " Working Out Your Working Memory."

Charles

How To Help Prevent Memory Loss As We Age

We use to believe that memory loss is an inevitable consequence of aging. However, new research on physical exercise and memory is showing that this belief is false.

The area of the brain called the hippocampus is involved in memory formation. The hippocampus does tend to shrink as we get older. This shrinking of the hippocampus can lead to memory loss and sometimes dementia.

But, new research is showing that moderate aerobic exercise can help increase the size of the hippocampus and improve our mental capability. This is true of older adults who are not experiencing dementia. The benefits of aerobic exercise for individuals with symptoms of dementia is unknown.

The research team led by Dr. Arthur Kramer of the University of Illinois and Dr. Kirk Erickson of the University of Pittsburgh used 120 sedentary older adults who were not experiencing symptoms of dementia. The participants were divided into two groups. One group walked for 40 minutes a day (aerobic exercise) on 3 days of the week. The other group did stretching and resistance training exercises.

MRI results showed that the aerobic exercise group increased the size of their hippocampus on an average of 2%. The resistance training group showed a decrease in the size of their hippocampus size on an average of 1.4%. The test also showed that the aerobic exercise group showed a significant correlation between their increase in hippocampus size and improved memory performance.

The results suggest that inactive older adults may be able to reverse memory loss tendencies due to a decrease in hippocampus volume with moderate aerobic exercise, such as routinely walking. The trick is to stay physically active.

Stay physically active and retain your cognitive and memory capabilities even in old age.

Charles

Related Web Sites:

UCLA Longevity Center
Neurology Institute For Brain Health And Fitness

Vitamin B12 May Keep Your Brain From Shrinking

The University of Oxford released the results of a study back in September of 2008, that showed that Vitamin B12 may help keep your brain from shrinking in old age.

None of the people in the study had vitamin B12 deficiency. However, the study showed that people with the highest levels of B12 in there blood were 6 times less likely to experience brain shrinkage compared to people with low levels of B12.

Vitamin B12 deficiency is rare, but some of the symptoms are:

• Weakness
• Pale skin
• Sore tongue or bleeding gums
• Loss of weight
• Diarrhea
• Numbness or tingling in fingers and toes
• Poor sense of balance
• Depression
• Dementia

Good food sources are mollusks, and organs (especially liver and kidneys) of lamb and beef. For a list of foods with the highest levels of B12 click NutitionData. Milk, cheese and eggs are also good sources of B12. If you are a vegan, eat foods fortified with vitamin B12, and take vitamin pills.

Another benefits of B12 in conjunction with folic acid and B6, is that these vitamins keep homocystein from building up in your bloodstream. High levels of homocystein can lead to a higher risks of coronary heart disease, stroke and peripheral vascular disease.

Charles

http://burn-tummy-fat.com/

Sleep and Memory

In a HealthDay article titled " Afternoon Nap Might Make You Smarter ", studies are showing the taking a nap after studying can improve your performance on tests. Apparently, a phase of non-dreaming sleep boost memory.

This type of research is not new. In an article by Dr. Shannon Moffett titled " Sleep, Tetris, Memory and the Brain ", she discusses her experiences with sleep researcher Dr. Robert Stickgold. His research has shown that sleep improves both procedural memroy and declarative memory. Procedural memory is the type of memory that is created when you practice a musical instrument or learn to play tennis. Declarative memory has to do with facts such as where you put your keys. According to Dr. Moffett, just sleeping on new information somehow cements the new info into your mind so that it is resistant to interference.

Check out these short videos for more information on Dr. Stickgold's research on sleep - Why Sleep Matters.

Charles

Can Meditation Curb Heart Attacks?

Exercise-To-A-Healthier-Life.com

Meditation may reduce the risk of heart attacks according to this interesting article titled "Can Meditation Curb Heart Attacks?" Research shows that meditation does reduce blood pressure and stress.

Other research by Dr. Sara Lazar shows that meditation physically improves the cerebral cortex, which is involved with decision making, working memory and brain-body interactions. This research is summarized in the article "Meditation May Alter Brain, Delay Aging."

Charles