Spend 5 minutes with me to read about brain health and you will not regret it. In this borrowed time, I am going to tell you about some simple ways to increase your memory, concentration and to defend yourself against disorders like dementia.
Our brain is an amazing organ. Though we are people good at heart our goodness is entirely a contribution of our brain and not our heart. We, generally, associate rationality as a part of our brain, and emotions as that of our heart although everything happens in the brain and brain only. Despite all its hard work do we reward the brain properly? The brain receives only less than a quarter of the nutrients we eat. Yet, we are more worried about a heart attack than about cognitive disorders.
Take my word on it. To support stability, harmony, and health in the brain and nervous system, you will need to eat smart. Antioxidants, omega 3 fatty acids and vitamin Bs are the primary foods you need to choose. Wild Salmon, cacoa beans (not processed), hemp, fruits like acai berries and blue berries and coffee beans are amazingly brain friendly. But it is not possible to eat a lot of salmon or drink a lot of coffee only for your brain. You have a big body to take care of. So what is a practical solution to this?
What To Eat
- The easiest way is to remember what your mom used to say: Don’t waste your vegetables. Three servings of vegetables including brussels sprouts, spinach, broccoli, beets and carrots, daily will provide you with a variety of vitamins which can prevent brain degradation. Going green will definitely delay your mental decline by 40% and keep you away from loss of memory and attention deficiency after 60’s. So pick your greens out of lettuce, cabbage, peas, lima beans, beans, lentils, soybeans, sweet potatoes, zucchini, eggplant, summer squash and more to pile up your plate. However, do not stick on to the greens alone, go VIBGYOR.
- Always eat your fruit salad. Having at least 5-9 pieces of fruit can work wonders on your exam papers. Fruits from the berry family are known for their ability to prevent plaque in the brain. Use prunes, raisins, plums, oranges, apples, red grapes and cherries generously. Since brain uses 25% of the oxygen from the body it is very prone to oxidative damage. Fruits contain antioxidants abundantly and help to prevent oxidative damage and cognitive decline.
- Make fish a part of regular diet. Omega 3 fatty acids (DHA) prevent the degenerative effects of aging on the brain. They counteract on the free radicals to prevent oxidative damage of the cells. Vegetarians can consume walnuts, pumpkin seeds, and flax seeds instead of fish.
- Don’t ignore carbohydrates altogether. Even if you are a on low carb diet, keep in mind that carbohydrates are necessary to run your brain. Consume complex carbohydrates like whole grains, starchy vegetables and fruits for a steady supply of carbs like glucose.
- Eat an egg a week for Vitamin B, choline to ensure good memory and energy.
- Stay away from neurotoxins like harmful chemicals, food additives etc. Go natural and organic. Refined white sugar, white flour with cheese, a combination of meat and starch and turkey are seen to have negative effects on your brain health.
What To Do
- Apart from eating, try neurobic exercises to keep your brain alive. Doing neurobic activities would engage your brain in new tasks that are more interesting and challenging. For instance, engage the right side of your brain by brushing your teeth with your left (if you are right handed) or get dressed with your eyes closed. These kinds of new activities will jolt your brain up from its monotonous routine by involving one or more of your senses in a new context.
- Measure a step or two. Dancing can be an enjoyable physical activity that can nourish your brain cells.
- Get a good night’s sleep for enhanced memory and good cognitive skills.
Aren’t I talking brains today?