How to improve your memory through the best food for the brain

They say you can't teach an old dog new tricks, but when it comes to the brain, scientists have discovered that this old adage is simply not true. The human brain has an amazing capacity for adaptation and change, even in old age. This ability is known as "neuroplasticity." With the right stimulation, your brain can form new neuronal pathways, alter existing connections and adapt and react in ever changing ways.

The incredible ability of the brain to reform itself is true when it comes to learning and memory. You can harness the natural power of neuroplasticity to increase your cognitive abilities, improve your ability to learn new information and improve your memory at any age.

Just as the body needs fuel, so does the brain. You probably already know that a diet based on fruits, vegetables, whole grains, "healthy" fats (such as olive oil, nuts, fish) and lean proteins will provide many health benefits, but that diet can also improve memory. However, for the health of the brain, it is not only what you eat, but also what you do not eat. The following nutritional tips will help increase your intellectual capacity and reduce your risk of dementia:

Get your Omega-3 – Research shows that omega-3 fatty acids are particularly beneficial for brain health. Fish is a particularly rich source of omega-3, especially cold-water "fatty fish" such as salmon, tuna, halibut, trout, mackerel, sardines and herring.

If you're not a seafood fan, consider non-fish sources of omega-3, such as nuts, ground flaxseed, flaxseed oil, winter squash, red and red beans, spinach, broccoli, pumpkin seeds and soybeans.

Limit calories and saturated fats – Research shows that diets high in saturated fats (from sources such as red meat, whole milk, butter, cheese, cream and ice cream) increase the risk of dementia and decrease concentration and memory.

Eat more fruits and vegetables – The products are full of antioxidants, substances that protect brain cells from damage. Colorful fruits and vegetables are particularly good antioxidant sources of "superfood."

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 delay brain aging.

Drink wine (or grape juice) in moderation – Keeping your alcohol intake under control is key, since alcohol kills brain cells. But in moderation (about 1 glass a day for women; 2 for men), alcohol can actually improve memory and cognition. Red wine seems to be the best option, since it is rich in resveratrol, a flavonoid that increases blood flow in the brain and reduces the risk of Alzheimer's disease. Other options filled with resveratrol include grape juice, cranberry juice, fresh grapes and berries and peanuts.

For mental energy, choose complex carbohydrates – Just like a race car needs gasoline, your brain needs fuel to perform at its best. When you need to be at the top of your mental game, carbohydrates can keep you active. But the type of carbohydrates you choose makes all the difference. Carbohydrates feed your brain, but simple carbohydrates (sugar, white bread, refined grains) give a quick boost followed by an equally fast crash. There is also evidence to suggest that diets high in simple carbohydrates can greatly increase the risk of cognitive impairment in older adults. For a healthy energy that lasts, choose complex carbohydrates such as whole wheat bread, brown rice, oatmeal, fiber-rich cereals, lentils and whole beans. Avoid processed foods and limit starches (potatoes, pasta, rice) to no more than a quarter of your plate.

When you think of food, you probably think of that dreaded four-letter word: DIET. Or maybe you think of fuel for your body … Or a source of happiness (or frustration) in your life. What you probably don't think about is a powerful influence that affects your emotions, your personality, the quality and quantity of your memories, and even WHO you are as a person. But surprise: what you eat directly affects all of the above. This may sound hard to believe, but it is true. Let me explain …

Your brain: a calorie hungry machine

Your brain represents only 2 to 4% of your total body mass, which is approximately 2 to 4 pounds for the average person. However, your brain also consumes about 20% of all the energy in your food. I will say it again: your brain consumes 20% of the food energy it consumes. In addition, the type of fuel you give your brain through food and supplements has a critical influence on how you think, feel and experience life. You, and all your human experience, really ARE what you eat. As Dr. Fotuhi put it: "What you eat will reform your brain … for better or worse." Then, once again, we must put our brains first when it comes to improving our health and happiness.

What nutrients does my brain need … and how much? There are certain nutrients that your brain absolutely needs, some that you can consume in higher doses to increase performance … and some nutrients that your body absolutely does not want. Let's start with what your brain absolutely needs every day: fuel. To function properly and repair cells constantly, your brain needs the energy it gets from food. This is obvious (ha ha, pun). However, if you follow an extreme calorie restriction diet, you are not only restricting the fuel you are giving to your body, but you are also restricting the fuel you are giving to your brain. Why is this dangerous? While your intentions may be in the right place, you can effectively be hungry for your brain, which leads to brain fog, mood swings, anxiety, slower and harder learning, feeling unmotivated, etc. And most dangerously, malnutrition for prolonged periods can even physically shrink your brain. Calorie restrictive diets are NOT the way to go.

Suppose you follow a strict calorie-restrictive diet that limits you to 70% of the actual caloric fuel that you (and your brain) need on an average day. This means that you are not getting 30% of the vitamins, minerals and energy you need just to operate at the beginning … which is equivalent to approximately 6% of direct malnutrition in your brain.

Starving your brain makes you angry, cranky, bored and emotional. And frankly, it never takes you to your goal. Do you know where willpower comes from to continue with a healthy practice? It comes from feeding your brain with the right fuel in the right amounts to stay strong.

I want to focus for a moment on a particular killer that is extremely dangerous for your brain: sugar. WebMD even asks the question: "Is sugar worse for you than saying cocaine?" When up to 80% of all the food we can buy at a grocery store contains sugar, it may seem like a losing battle.

Not only has sugar been shown to be highly addictive, that is, the more you eat, the more you want to eat, we are discovering that over time, sugar can contribute to the contraction of your hippocampus (the memory sector of your brain) , which is a characteristic symptom of memory problems.

How does sugar affect your memory? Research from the University of California, Los Angeles, suggests that sugar forms free radicals in the brain and compromises nerve cells & # 39; ability to communicate This can have serious repercussions on how well we remember the instructions, process ideas and manage our mood, says Fernando Gómez-Pinilla, Ph.D., author of the UCLA study. In the short term, you have probably seen how sugar can alter your emotions and adrenaline, also known as the stress hormone. So, something to keep in mind: your memory problems may NOT be related to age. It may be what you are eating. What happens when you eat sugar?

When you eat sugar, your insulin spikes briefly increase your dopamine levels. (Think of dopamine as the "happy chemist.") For a short period of time, you feel happy and full of energy … maybe a little hyperactive.

But this height disappears quickly (that is, it is NOT a stable source of energy), and finally collapses. This familiar "sugar shock" produces the chemical adrenaline of stress, which can make you feel anxious, cranky, exhausted and even depressed afterwards.

The USDA recommends keeping less than 10 teaspoons (40 grams) of added sugar per day. This is roughly the equivalent of a bagel or a cup of your typical skim yogurt, which has a tendency to be surprisingly high in sugar. (Check the yogurt label on your refrigerator and see what I mean). Now do not worry: this daily sugar limit does not include natural sugars from fruits and vegetables in their pure forms like an apple. But avoid those moca lattes at all costs.

Personally, I think sugar is the real reason why gluten-free diets tend to work so well for many people in terms of improving the overall health of the body and brain. It is not because they are eliminating gluten. (Only 1% of the population has celiac disease, in which case the body cannot tolerate gluten). I think it's because most foods that contain gluten also contain a lot of added sugar: breads, baked goods, etc. The elimination of sugars alone can have a massive impact on your mood, memory and clarity of thought.

However, we also know that countless studies indicate that obesity, high cholesterol and diabetes can reduce the size and performance of your brain. So if you want to reduce the risk of memory loss, the first and fastest thing you can do is educate yourself about healthy foods for the brain versus foods that reduce the brain and immediately eliminate dangerous foods from your diet.

What are the worst foods for your memory and cognition?

Salt can be a big culprit, mainly due to the excess. Salt is an essential mineral that we need to survive, however, the USDA recommendation is only 1,500 mg per day. The average American eats 3,400 mg / day, mainly because our culture tends to consume many processed and packaged foods. These are the worst when it comes to consuming, unknowingly, extremely unhealthy doses of salt, which, by the way, also increases the risk of stroke.

Trans fats are also dangerous for brain health. Typical trans fats are often found in fried foods, margarine, butter, non-dairy creams, ice cream, cake mixes, microwave popcorn, ground beef, frozen dinners, crackers and crackers.

The best foods for your brain

To increase your memory, mood and cognition, you should focus on a "healthy brain" diet. This involves eating foods that support the growth of new brain cells, as well as taking a quality daily supplement with the correct amounts of specific nutrients, to give your brain the basic components you need to stay alert. 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 with Alzheimer's disease have lower than normal levels of DHA.

For example, in Gothenburg, Sweden, scientists conducted a study on more than 9,000 students. They found that children who ate one serving of fish per week (a large source of DHA) scored 15% better than students who ate less than one serving of fish per week. I recommend that you aim at 1,000 mg of DHA each day through your diet and / or supplements.

The best diets for memory and learning

As a general eating style packed with healthy brain foods, most scientists recommend the Mediterranean diet as a great plan to give your body and brain the best quality foods, even if you're trying to lose weight. For more advice, I also recommend following trusted food gurus like Mike Geary, aka: "The Nutrition Watchdog." Do you need motivation? Here is a fun fact for you: those who follow a healthy diet combined with exercise are 65% less likely to get Alzheimer's disease.

Here is a good list of delicious brain healthy foods: Olive oil, garlic, peas, blueberries, green tea, kale, nuts and seeds, fatty fish such as salmon, trout, mackerel, herring, sardines, tomatoes, pumpkin seeds, black currants, broccoli, sage, eggs.

All these foods are excellent for children and adults; to study, improve memory and just feel great in general.

Discover How YOU TOO Can Easily be a Recording Business Querier Deed Paying To Sport Video Games at Location!: Click Here