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Natural Ways to Improve Memory: Brain Food

23 February, 2016
Natural Ways to Improve Memory: Brain Food

This article is part of a series on natural ways to improve our memory and help our brains sustain peak performance to overcome “Infoxication” – the stress associated with information overload.  We will cover diet, supplements such as Nootropics,  and healthy lifestyle choices such as exercise to battle Infoxication and enhance our brain power.

 

 

 

“Infoxication”

 

In this era of of tweets, texts, emails, streaming articles on Facebook, phone photos and videos, fleeting Snapchats and more, we battle so much information overload on a daily basis, that it’s been given the name Infoxication.  The demands of being constantly busy and regularly stressed take a toll on our mental performance.

Natural Ways to Improve Memory: Brain Food

So what are some of the dietary choices we can make to improve our memory and help our brains sustain peak performance in this era of Infoxication?

Brain Food

There are many natural approaches to promote peak mental performance and focus, from basic lifestyle improvements to diet and exercise, to utilizing some of the leading edge cognitive enhancing supplements and superfoods.  Let’s take a closer look.

 

Breakfast Foods to Boost Your Focus

 

Something as simple as eating the right kind of breakfast can boost your focus at the beginning of the day and set you on the right track for productivity.

According to Dr. Mehmet Oz, of the Dr. Oz Show,  the following three breakfast items have been shown to boost  concentration and short term memory:

 

1. A Hard-boiled Egg

Consuming a hard-boiled egg for breakfast can improve your ability to focus during the day. Choline — a nutrient found in the vitamin B group — has been linked to better performance on verbal and visual memory tests in adults. Findings in a study show that adults who have a high-choline diet not only performed significantly higher than adults with choline-deficient diets, but also were less likely to develop signs linked to dementia.

 

2. Zinc-fortified Cereal

Natural Ways to Improve Memory: Brain FoodZinc not only improves your skin tone and has cancer-fighting abilities, the essential mineral also plays a crucial role in memory formation and cognitive stability, says Naturalnews.com. Starting your day with a healthy serving of zinc-fortified cereal such as Kellogg’s All-Bran or General Mills Total is not only heart healthy, but can vastly improve your mental function as well. Consume zinc-rich foods during meals other than breakfast as well by eating organic liver, beef, and lamb.

 

3. Coffee

Drinking a cup of Joe in the morning to improve your mental agility does not take much convincing for coffee enthusiasts. Coffee stimulates mental and memory performance because it is able to regulate concentration in the brain. Dr. Oz suggests limiting yourself to one cup of coffee in the morning as the effects of caffeine usually take four to six hours to wear off. A cup of coffee at the right time can sharpen your mental functions and keep you alert and ready throughout the day.

 

A Brain-Boosting Diet

Natural Ways to Improve Memory: Brain Food

 

Below are some more dietary tips to boost brainpower and reduce forgetfulness or distractibility.

 

Get plenty of omega-3s.

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 fan of seafood, consider non-fish sources of omega-3s such as:

Walnuts, ground flaxseed, flaxseed oil, winter squash, kidney and pinto beans, spinach, broccoli, pumpkin seeds, and soybeans.

 

Natural Ways to Improve Memory: Brain Food

Flaxseed Oil

Limit calories and saturated fat.

Research shows that diets high in saturated fat (from sources such as red meat, whole milk, butter, cheese, cream, and ice cream) increase your risk of dementia and impair concentration and memory.

Eat more fruit and vegetables.

Produce is packed with antioxidants, substances that protect your brain cells from damage. Colorful fruits and vegetables are particularly good antioxidant “superfood” sources.

Eat dark chocolate for sharper focus when driving.  

Heading out on a road trip?  According to John Teschyou should eat an ounce or two of dark chocolate before you set out.  Choose a low sugar chocolate bar high in cocoa content to increase blood flow to your eyes and enhance both visual and mental alertness.

Natural Ways to Improve Memory: Brain Food

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 may enhance memory and mental alertness and slow brain aging.

Drink wine (or grape juice) in moderation.

Keeping your alcohol consumption in check is key, since alcohol kills brain cells. But in moderation (around 1 glass a day for women; 2 for men), alcohol may actually improve memory and cognition. Red wine appears to be the best option, as it is rich in resveratrol, a flavonoid that boosts blood flow in the brain and reduces the risk of Alzheimer’s disease. Other resveratrol-packed options include grape juice, cranberry juice, fresh grapes and berries, and peanuts.

Natural Ways to Improve Memory: Brain Food

Include brain “super foods” and Nootropic supplements in your diet.  

An emerging class of health supplements known as Nootropics have been proven to improve memory and focus. Nootropics, by definition, are substances that improve cognitive functions and brain health with no harmful side effects. There are safe, natural Nootropic supplements to suit every circumstance whether you are looking for general brain enhancement or are specifically seeking to improve your memory, concentration, or mood. With this many options, there’s no need to take risky off-label use prescription drugs or so-called smart drugs to get optimal mental performance.

The next installment of Natural Ways to Improve Memory will examine brain food rich Nootropics and other natural supplements to include as an integral part of a healthy lifestyle.

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