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

Another Reason To Eat A Healthy Diet

Science has found another good reason to eat a healthy diet.

A study that is published in PLoS Medicine shows that people with a genetic predisposition for cardiovascular disease can substantially lower their heart attack risks with a diet composed mostly of vegetables, fruits and berries. Actually, the study states that these people can reduce their heart attack risks to the same level as those without a genetic predisposition for cardiovascular disease by eating a healthy diet high in fruits and vegetables.

The research indicates an important link between genetics and diet concerning cardiovascular disease. It is recommended that we eat more than 5 servings of fruits and vegetables each day for good health.

Previous studies have shown that a Mediterranean type of diet, which is high in fruits and vegetables, in conjunction with daily exercise can improve heart function, and reduce the risks of Alzheimer's disease. You can also find additional Benefits of the Mediterranean Diet at WebMD.

Charles

The Risk of Dementia And Being Overweight

A new study from the Karolinska Institute in Sweden shows that having a Body Mass Index or BMI between 25 and 30 can increase your risk of developing dementia later in life by 80%. A BMI between 25 and 30 is classified as being overweight. A BMI over 30 is obese.

By being overweight or obese, you not only increase your risk of dementia's, but also increase your risk of developing Alzheimer's disease. This study shows the importance of controlling your weight with diet and exercise. Studies conducted by Dr. Nikolaos Scarmeas have shown that eating a Mediterranean type of diet and staying physically active can reduce your risks of developing Alzheimer's disease by 60%.

You can calculate your BMI here.

Scan Health News Headlines

Charles

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/

Exercise Diet and Dementia

A presentation at the Alzheimer's Association International Conference at Honolulu, suggest that physical activity, tea, Vitamin D and Walnuts may reduce dementia risk in older adults.

Long term studies, according to the presentation, have shown that people who routinely perform moderate to heavy levels of physical activity had about a 40% lower risk of developing any type of dementia. Those reporting the lowest levels of physical activity were 45% more likely to develop any type of dementia.

The presentation also reported that people who consume tea at a variety of levels had significantly less cognitive decline by 17 to 37%.

It was also reported that "the odds of cognitive impairment were about 42% higher in those who were deficient in vitamin D, and 394% higher in people who were severely deficient."

Studies with mice have shown that there may be a protective effect of walnuts on cognitive abilities. Alzheimer's mice on a 6 to 9% walnut diet showed significant improvement in learning, memory and motor coordination.

Exercise-To-A Healthier-Life.com

Brain Energy Restored by Sleep

In an article published by PsychCentral titled "Sleep Restores Brain Energy", it is reported that research conducted at the Harvard Medical School shows the energy levels in the brain are dramatically recharged in the initial stages of sleep.

The researchers measured a chemical that is responsible for energy transfer in cells called adenosine triphosphate or ATP. They found that ATP levels in certain areas of the brain increased when rats were in non-REM sleep as brain activity decreased. When the rats were awake, ATP levels remained steady. When the rats were kept awake 3 to 6 hours past their normal sleep times, there was no increase in ATP.

This shows that a sleep dependent energy capacity surge is necessary for restorative processes absent during hours of wakeful activity.

Exercise-To-A-Healthier-Life.com

Exercise Reduces Angry Mood

The results of a study presented at the American College of Sports Medicine's 57 th Annual Meeting in Baltimore reported that exercise may reduce anger in men.

According to lead investigator Nathaniel Thorn, Ph.D., a stress physiologist, "the major novel finding from this study is that exercise protected against angry mood induction, almost like taking aspirin to prevent a heart attack." Exercise may actually be like taking medicine for anger.

The research was conducted on 16 collegiate men who rated high in "trait anger."

Exercise-To-A-Healthier-Life.com

Does Brain Training Improve Cognitive Abilities?

Alvaro Fernandez of SharpBrains does a good job on his commentary about the results of a recent brain training experiment in Britain, in his article titled " BBC 'Brain Training ' Experiment: the Good, the Bad, the Ugly ."

The good is that brain games do not improve cognitive function in general. These games will help you improve at doing one particular task, but will not improve your overall brain health. For example, doing cross-word puzzles will help you improve at doing cross-word puzzles, but nothing else.

The bad of this experiment in Britain is that the experiment was poorly designed and lacked adequate quality control. The amount of training time was very low, and there was no quality control as participants did their testing at home with no supervision.

The ugly is that the researchers made a large conclusion from a single negative findings of a flawed experiment.

If people truly want to improve their cognitive abilities, I believe that they must seriously work at it. Simply playing games will not help much. We should focus on

• Staying physically active and eating properly as suggested in "Diet and Exercise Can Improve Thinking" , and "Mediterranean Diet And Your Brain."
• Getting adequate sleep to improve memory - "Sleep and Memory."
• And using meditation and mindfulness training to improve cognitive abilities and memory - "Mindfulness Training."

Exercise-To-A-Healthier-Life.com

Diet and Exercise Can Improve Thinking

From a report by Duke University, exercise and diet may improve the range of cognitive function.

According to the report, "Physical activity does seem to have a direct effect on brain cells. There are neurochemical changes that happen with exercise. There is increased production of brain-derived neurotrophic factor, which stimulates connection with other brain cells, but also there is some evidence that it helps grow new brain cells."

"And the combination of good eating and exercise also produced the expected physical advances. Diet-and-exercise participants lost an average of 19 pounds and lowered systolic blood pressure by 16 points and diastolic pressure by 10 points by the end of the four-month program."

Exercise-To-A Healthier-Life.com

Mindfulness Training

" Building Fit Minds Under Stress "

Mindfulness Training, a form of meditation, has been shown to improve mood and working memory, according to a University of Pennsylvania led study. "Mindfulness is the ability to be aware and attentive of the present moment without emotional reactivity or volatility."

The study emphasized integrating mindfulness exercises such as attention on the breath and midful movement into pre-deployment training for Marines being deployed to Iraq. These mindfulness skills were to regulate symptoms in the body and mind following an experience of extreme stress. The findings indicate that engaging in mindfulness exercises on a regular basis may improve mind-fitness. "Building mind fitness with mindfulness training may help anyone who must maintain peak performance in the face of extremely stressful circumstances."

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