What Should You Be Reading
So, what should you be reading? The short answer is: Whatever you can get your hands on.
There was a time when remote regions had to rely on librarians traversing the mountains with books stuffed in saddlebags. But thats hardly the case today. Just about everyone can access vast libraries contained in cellphones and tablets.
If youre pressed for time, devote a few minutes daily to a blog on a niche topic. If youre looking for an escape, fantasy or historical fiction can transport you out of your own surroundings and into another world altogether.
If youre on a career fast-track, read nonfiction advice offered by someone whos already arrived. Consider it a mentorship you can pick up and put down when it suits your schedule.
One thing to note: Dont read solely on a device. Flip through print books, too.
Studies have shown repeatedly that people who read print books score higher on comprehension tests and remember more of what they read than people who read the same material in a digital form.
That may be, in part, because people tend to read print more slowly than they read digital content.
What Studies Have Been Done On Memory Pills
The progressive loss of memory in Alzheimers disease has led researchers to find out more about how memory functions by examining this disorder. Scientific research has found that cholinergic mechanisms play a large role in different types of memory.
Furthermore, cholinergic cells are the first to degenerate in an AD which is why drugs that block acetylcholine enzymes such as donezapil were developed to slow down memory problems in the AD.
Natural and herbal acetylcholine-boosting supplements were also studies for their safe effects on working and long-term memory as were vitamin and nutraceutical supplements.
For instance, one study examined how the use of a combination of a nutraceuticals formulation consisting of brain-enhancing nutrients and acetylcholine precursors improved memory in healthy adults. The study found a significant improvement in memory functioning after only two weeks of use in comparison with placebo controls.
What The Leaves Say About Ginkgo Biloba
The fan-shaped leaves of the ginkgo tree are used in traditional Chinese medicine to treat all kinds of ailments. In the United States, the extract from the leaves is sold as a supplement commonly called ginkgo biloba. One of its main selling points is as a memory enhancer. However, as with other brain health supplements, the science doesn’t support the claims.
One of the largest clinical trials that explored the possible link was the Ginkgo Evaluation of Memory study. Researchers recruited more than 3,000 older adults, average age 79, 54% of whom were men, with normal cognitive function or mild cognitive impairment. Everyone was given either 120 milligrams of ginkgo or a placebo twice a day for almost six years. The results found that ginkgo biloba did not lower the overall rate of developing dementia.
“Most supplements are not tested rigorously in clinical trials,” says Dr. Gad Marshall, associate medical director at the Center for Alzheimer Research and Treatment at Brigham and Women’s Hospital. “However, ginkgo has been tested thoroughly for its potential to prevent dementia, and there is strong evidence that it does not prevent memory decline or dementia and therefore should not be taken for that purpose.”
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Ginkgo Biloba For Memory Loss With Caution
One of the top-selling herbs in the United States, ginkgo biloba has been used for thousands of years in traditional Chinese medicine.
A National Institute on Aging ginkgo trial of more than 200 healthy adults older than 60 showed no improvement in memory or concentration. It is possible that doses higher than the 120 milligrams used daily in this six-week trial could be effective. Look for results of current large, long-term trials, such as the National Center for Complementary and Alternative Medicine’s study with 3,000 volunteers. These will help to confirm whether or not ginkgo biloba can help prevent dementia or enhance memory in healthy people.
Some research suggests that ginkgo biloba is effective for early-stage Alzheimer’s disease. Ginkgo biloba may be as effective as acetylcholinesterase inhibitor drugs such as donepezil . Studies have also indicated that ginkgo biloba may be helpful for cerebral insufficiency, a decreased flow of blood to the brain from clogged blood vessels.
However, a 2009 study in The Journal of the American Medical Association showed that compared with placebo, 120 mg twice daily of ginkgo biloba did not result in less cognitive decline in older adults with normal or only mild thinking impairment.
Minor side effects of ginkgo biloba may include headache, nausea, or intestinal problems.
Best Foods For The Brain
This fruit is one of the healthiest ones you can consume and one of my all-time favorites. While avocados often get a bad rep because of their high fat content, its important to note that these green powerhouses are packed with monosaturated fats or the good kind, keeping blood sugar levels steady and your skin glowing.
Containing both vitamin K and folate, avocados help prevent blood clots in the brain as well as help improve cognitive function, especially both memory and concentration.
Theyre also rich in vitamin B and vitamin C, which arent stored in your body and need to be replenished daily. Plus, they have the highest protein and lowest sugar content of any fruit. Not too shabby!
Avocados creamy texture makes them a smart addition to smoothies and a replacement for fats in baked goods, or try these brain foods in one of these 50 amazing and easy avocado recipes.
It might be their funny shape or memories of bad recipes eaten during childhood, but beets seem to be an intimidating food for many people, even vegetable lovers. Thats a shame, because these root vegetables are some of the most nutritious plants you can eat.
They reduce inflammation, are high in cancer-protecting antioxidants and help rid your blood of toxins. The natural nitrates in beets actually boost blood flow to the brain, helping with mental performance. Plus, during tough workouts, beets actually help boost energy and performance levels. Try them in this borscht recipe.
Which Vitamins Help Memory And Concentration
The nutrients in our body play a role in nourishing brain health, ensuring normal blood flow to the brain, and improving cognitive function. When the brain is not properly fed, people may experience cognitive decline resulting in memory loss, brain fog, memory problems, and compromised short-term memory function. When our bodies and brains come up short of the vitamins that make us tick, thats where supplements should come into play.
Vitamin B Supplements To Improve Focus
Vitamin B plays a vital role in your brains health. Studies indicate that it may prevent brain depletion, such as Alzheimers disease. The reason is that vitamin B6 especially keeps the homocysteine level low. This natural amino acid occurs in higher levels in people who experience severe stress. It does damage cell walls, and it can also cause inflammation in the brain, which is associated with memory loss.
B vitamins especially B6, B12, and folic acid break down this substance into the body, helping to prevent mental deterioration. This vitamin complex is found in foods such as chicken and cheese, but its also important to have a good supplement. Choose one that contains 100% of your recommended daily intake.
Foods For Memory And Concentration
Eat foods rich in choline, vitamin B-12 and vitamin D to keep your memory and concentration skills sharp. Add eggs to your diet — each large egg contains 147 milligrams of choline, 0.44 micrograms of vitamin B-12 and 41 IU of vitamin D. Dairy products and meats also provide a source of all three nutrients. If you avoid animal products, try eating peanut butter as a source of choline, and chow down on fortified cereals to boost your vitamin B-12 and vitamin D intake.
Cant Help But Fall Asleep During Your Zoom Meeting Coffee Just Not Doing Its Job Anymore It Might Be Worth A Shot To Try Out A Few Supplements For Brain Fog Read On For Our Top Picks That Can Help Get You Back To A Clear Mind
Cant help but fall asleep during your Zoom meeting? Coffee just not doing its job anymore? It might be worth a shot to try out a few supplements for brain fog. Read on for our top picks that can help get you back to a clear mind.
Whats Brain Fog?
Brain fog-or mental fatigue is caused by experiencing long-term stress or hyperactivity. This stress can stem from any part of your life and can be recognized through various symptoms. Emotional signs include feeling anxious, angry, and depressed, while physical signs include headaches, appetite changes, and insomnia. Behaviorally, you might not be performing at work and might start to isolate yourself socially.
How do you beat the fatigue?
You can try simple ways first, such as fixing your sleep schedule and taking a break. But if these dont work out, keep reading below to find out about supplements for brain fog that may help to relieve fatigue.
Fish oil is one of the many supplements for brain fog. It contains an omega-three fatty acid called Docosahexaenoic acid and can improve your mental fatigue, improve your bone health, and support healthy skin.
Ginseng Extract works by regulating the effects of stress on the immune system. It can improve mental capabilities, such as memory and mood, while offering other health benefits, such as reducing inflammation.
Ginkgo Biloba Extract
NAD+ Supplements and IV Treatments
Vitamin B Complex
Vitamins For Memory: Basic Nutrients Often Overlooked
Edited and medically reviewed by Patrick Alban, DC | Written by Deane Alban
Basic vitamins, in the right amount, are key to a good memory, but many of us are deficient. Learn how to use foods and supplements to boost your memory.
If your memory isnt as sharp as youd like, your brain may not be getting enough of the basic nutrients it needs to function the way it should.
Being deficient in critical vitamins can affect not only your ability to remember, but also to focus, learn, and think clearly.
Your brain needs all essential vitamins to work properly, but some are more important for your memory than others.
Lets take a look at vitamins A to K to see how important each of them are for memory.
Well also discuss the ways these vitamins affect your ability to deal with chronic stress, your overall mental wellness, and even how happy you feel.
Lastly, well talk about the best food sources for these vitamins and how supplementation can help fill any gaps in your brains nutritional needs.
Vitamins For Memory Loss: 5 Best Memory Boosters According To Science
As you age, you may face a disturbing amount of memory problems like your short-term memory subsides, your thinking abilities decline, or the development of memory conditions like Alzheimers or dementia. What if we told you some vitamins could boost your memory? Several vitamins, omega-three fatty acids, and herbal supplements can help boost your memory and prevent diseases that cause significant damage to your brain and memory. Keep reading and learn about these natural vitamins for memory loss.
Bonus: Nutrients For The Brain
Theres no doubt the ones above are the best vitamins for brain memory and concentration, but theres more that can help you.
Here are other types of nutrients that can nourish your command center, as well as helpful brain health vitamins you may need:
- Omega-3 fatty acids such as EPA and DHA are necessary for the formation and survival of cell membranes of the brain cells. The best sources are salmon, fish oils, and nuts.
- Magnesium is a mineral that helps reduce anxiety symptoms, migraine headaches, and brain fog. This is why its also a significant nutrient for people with thyroid problems.
- Coenzyme Q10 or CoQ10 may prevent or reduce the risks of neurodegenerative diseases by maintaining the function of the mitochondria, the powerhouse of the cells. Excellent sources are oranges, strawberries, and super greens.
These brain vitamins can help you take care of your nervous system, as well. Note, though, you still need to see your doctor before you increase your intake of these vitamins.
Its essential you dont go overboard or become deficient to avoid health problems. How much you need depends on factors such as age, medical history, present diseases, and health risks.
While supplements can help increase your vitamin levels, getting them from healthy foods is still the better way.
What kinds of brain vitamins are you taking? Share your list in the comments section below!
Try A Fish Oil Supplement
Fish oil is rich in the omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid .
These fats are important for overall health and have been shown to lower the risk of heart disease, reduce inflammation, relieve stress and anxiety, and slow mental decline .
Many studies have shown that consuming fish and fish oil supplements may improve memory, especially in older people.
One study of 36 older adults with mild cognitive impairment found that short-term and working memory scores improved significantly after they took concentrated fish oil supplements for 12 months .
Another recent review of 28 studies showed that when adults with mild symptoms of memory loss took supplements rich in DHA and EPA, like fish oil, they experienced improved episodic memory .
Both DHA and EPA are vital to the health and functioning of the brain and also help reduce inflammation in the body, which has been linked to cognitive decline (
Summary Fish and fish oil supplements are rich in the omega-3 fatty acids EPA and DHA. Consuming them may help improve short-term, working and episodic memory, especially in older people.
How To Improve Your Memory
There are many indicators of memory trouble, including forgetting simple things like someone’s name or birthday, losing track of where you placed items, or simply having trouble concentrating on various tasks. Thankfully, there are some things you can do to improve your memory naturally so that you’re still able to remember and concentrate on the important things in life. Here are some ways to improve your memory to keep your brain strong
Acetyl L Carnitine Brain Super Fuel
Acetyl L Carnitine A powerful and reliable brain booster or Brain Super Fuel that has grown in popularity over the past years approximately, Acetyl-L-Carnitine is a very well investigated amino acid that is found in a few of the most reliable focus and concentration supplements. It works as a brain booster by assisting maintain the health and functionality of brain cells, one recent study discovered that people with early indications of dementia and moderate memory disability took advantage of low to medium doses of Acetyl-L-Carnitine over a relatively brief amount of time.
It increases oxygen uptake in the brain which enhances memory, focus and overall psychological efficiency. Efficient For: Lowering age-related amnesia in older grownups: Acetyl-L-Carnitine is extensively used in Europe to deal with Alzheimers and other memory loss associated diseases. Improving concentration: current European studies reveal that routine usage of ALCAR increased concentration and memory in grownups ages 25-70 and whose usage of innovation has actually decreased their attention period over time.
Taking simply a small dosage of Acetyl-L-Carnitine has actually shown exponential improvements in blood flow in the brains of individuals who have a history of bad concentration and attention span.
Keep The Mind On Track Today
Supplements like zinc create significant improvements in focus and mental clarity. Extensive research supports the use of the mentioned supplements. Even supplements like choline, omega-3s, and panax ginseng impacts focus in different ways. If staying focused or achieving mental clarity is a constant issue, consult a pharmacist for the ideal supplement to help.
Potential Side Effects And Risks
Gotu kola is generally well tolerated. In some cases, it can cause headache, upset stomach, and dizziness. Starting with a low dose and gradually working up to a full dose can help reduce your risk of side effects.
You should only take gotu kola for two to six weeks at a time. Be sure to take a two week break before resuming use.
When applied topically, gotu kola has the potential to cause skin irritation. You should always do a patch test before moving forward with a full application. Herbs arent monitored by the FDA and gotu kola has been found to have dangerous levels of heavy metals due to being grown in contaminated soil. Choose to buy products from reliable sources.
Dont use gotu kola if you:
- are pregnant
- have hepatitis or other liver disease
- have a scheduled surgery within the next two weeks
- are under 18 years of age
- have a history of skin cancer
Talk to your doctor before use if you:
- have liver disease
- are taking medications such as sedatives for sleep or anxiety
- are taking diuretics
Vitamin C: A Natural Antidepressant And Brain Protector
Vitamin C, the most popular vitamin supplement, is often taken to prevent or minimize the discomforts of the common cold and allergies.
But its effects on the brain are less well known and few people take it as a brain or memory supplement.
This vitamin protects against age-related brain degeneration, including dementia, Alzheimers disease, and stroke.
The brain is particularly susceptible to free radical damage, also known as oxidative stress, because of its high oxygen usage.
Vitamin C is one of the most potent antioxidant vitamins, neutralizing this damage.
” Vitamin E plus C makes a winning combination for combating memory loss.
Vitamin C also acts as a powerful detoxifier that readily crosses the blood-brain barrier to remove heavy metals like lead, mercury, and aluminum from the brain.
Smokers need more vitamin C due to oxidative stress.
Unless you are eating the recommended 9 servings of fruit and vegetables per day, you would almost certainly benefit from a vitamin C supplement.
Best Food Sources of Vitamin C
Cantaloupe, all citrus fruits, berries of all kinds, pineapple, peppers of all kinds, tomatoes, white and sweet potatoes, cruciferous vegetables, green leafy vegetables, and winter squash.