Subtract The Substances That Dont Do A Brain Good
Substances like alcohol, illicit or recreational drugs, and nicotine not only do nothing to improve cognition, they may also make your brain less healthy. A little alcohol may be good for you, but more certainly isnt better. In fact, according to a 2008 study published in the Annals of Neurology, excessive alcohol consumption causes parts of the brain to wither, which can cause memory loss and other cognitive issues.
Many people think about nicotine and smoking as a lung or heart issue, but researchers are investigating claims that it causes a lack of blood flow to the cerebrum. To keep your brain healthy, the first step is to stop flooding your body with toxic substances.
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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
Natural Ways To Reduce Blood Pressure And Improve Memory
Certain vitamins play an important role in keeping your brain and heart healthy. The right vitamins can improve cognitive function, protect your brain, help ward off memory loss, improve blood pressure and reduce your risk for stroke and heart disease.
Ultimately, food is your best source of vitamins. The next time youre at the grocery store, stock up on these foods, which pack a punch for both your heart and your brain health.
- Primary SpecialtyFamily Medicine
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Folic Acid Aka Vitamin B
Folate, different forms of which are also known as folic acid, folacin, and vitamin B , is one of the essential vitamins coming from the B group of vitamins.
In most cases, vitamin B ought to be taken by mouth or by injection.
The approved daily intake of vitamin B for adults in the U.S. is four hundred micrograms from food or dietary supplements.
In the form of folic acid, folate is mostly used in order to treat anemia that is caused by the deficiency of folic acid.
Meanwhile, folic acid belongs to different compounds that are primarily known as folates and can be obtained from various foods such as spinach, asparagus, lentils, and so forth.
Half of an individuals bodys stores of this vitamin are collected in the liver, which is the primary reason why liver damage can lead to a shortage of several essential vitamins from the B group.
Speaking of its role in the synthesis of amino acids and the formation of nerve tissue, folic acid also plays quite an essential role in this regard.
When it comes to its metabolism, the metabolism of folic acid is profoundly dependent on the supply of other vitamins of the B group.
From here, a deficiency of this and other B-vitamins is linked to some developmental problems in children.
Moreover, a recent study conducted on this matter revealed that memory of aged rats was significantly improved with the intake of various folic acid supplements by the hamsters over the course of eight weeks.
Better Ways To Boost Brain Health
Someday researchers might identify a blend of ingredients that does wonders for your gray matter. But in the meantime, there are more effective ways to keep your brain healthy:
- Diet. Nutrition is one of the best ways to protect your brain, Smith says. She recommends a diet rich in produce with healthy oils from olive oil, nuts and seeds and fatty cold-water fish. Aim for a colorful diet, with dark leafy greens, as well as orange and red fruits and veggies, she says. Colorful foods contain antioxidants that may protect the brain.
- Limit alcohol. Too much alcohol can increase the risk of cognitive decline, she says.
- Physical activity. Regular exercise has a strong association with the prevention of cognitive problems, Smith says. Try to get at least 150 minutes of activity a week.
- Sleep. Being sleep-deprived is linked to cognitive decline, so prioritize your slumber.
- Socialize. Social interaction is closely tied with maintaining cognitive function as we get older. Try to spend time with others and limit isolation, Smith advises. Whenever you can, share meals with friends and family.
- Treat health problems. Chronic health problems like Type 2 diabetes and high blood pressure can increase the chances of cognitive decline and dementia. To lower your risk, work with your doctor to manage any illnesses.
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The 16 Best Brain Vitamins For Studying In 2021
Benjamin Martin – 15 June 2021
The links between nutrition and brain health are only recently becoming apparent.Just as a runner needs to eat lots of carbohydrates before a big run, so should you feed your brain before an activity that requires optimal brain function.We asked our team of experts what are the 16 best vitamins and minerals for your brain if you aim to increase brain function, cognition, mental performance, concentration and focus.By the time you have read this article, you will know the best vitamins and minerals to feed your brain and also the best sources for them.Not only can these vitamins and minerals help with concentration, focus and general mental performance, but they can also help sustain and even improve long-term brain health.
Vitamin D: For A Lifetime Of Brain Health
Unlike other vitamins, we rarely get vitamin D from the food we eat.
Instead, its created when our skin is exposed to sunlight.
Vitamin D has profound effects on the brain during all stages of life, from prenatal development through the senior years.
Getting adequate vitamin D throughout adult life can help prevent cognitive decline, dementia, and Alzheimers.
Vitamin D can lift your mood, improve memory, and increase problem-solving ability.
Inadequate levels contribute to the depression many people feel in the winter.
But its nearly impossible to get all you need from food, or from the sun.
The usual rule of thumb for adequate vitamin D formation is 20 minutes of sun, twice a week on a large surface area of your body, such as arms or legs.
But, in reality, that rule rarely holds true.
The use of sunscreen, the time of year, latitude, natural skin color, and current UV index affect how efficiently your skin manufactures vitamin D.
In the US, if you live north of San Francisco, St. Louis, or Richmond, the suns rays are too weak to trigger vitamin D production most of the year.
Vitamin D deficiency has reached epidemic proportions with up to 77% of Americans not getting enough.
The bottom line is that most people in North America and Europe need to take supplemental vitamin D.
When choosing a brand, be sure to buy from a reputable company you trust.
NEED A MENTAL PERFORMANCE LIFT?
Does this sound like you?
Fuzzy thinking, foggy focus, forgetfulness?
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Fit In Some Exercise A Few Times A Week
Exercising doesnt only improve our fitness levels, but can also help to develop a healthier brain. By running, cycling, swimming, or whatever form of exercise takes your fancy, you can strengthen the connections between brain cells. From this, your learning and memory skills can improve and you should be able to absorb more information from your lectures and library books.
Its recommended that you exercise for at least 30 minutes, five times a week, but if you are relatively new to exercising, start off with a couple of times a week and slowly build it up. Otherwise you risk growing bored of the new routine, before youve developed the habit.
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.
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What The Experts Say Are The Best Supplements For Your Brain
What Experts Say Are The Best Supplements For Your Brain
Maintaining optimal brain health encompasses several areas of self-care, including adhering to a healthy diet and lifestyle, managing stress and socializing regularly. Taking dietary supplements can help promote brain health, but how will consumers know which supplements are worth the investment?
Brain Vitamins And Nootropics For Memory
Combat memory problems and memory loss. These five brain vitamins enhance memory and support healthy cognitive function.
An estimated one in nine adults over the age of 45 say they experience memory issues, including occasional memory loss. This number skyrockets as we get older. By the time were in our mid-60s, an estimated 40% of adults have a memory impairment. But memory loss doesnt have to be an inevitable outcome of ageing.
The following brain vitamins and certain nootropicsherbs and other substances that improve cognitive functioncan help:
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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.
Vitamins For Memory: List Of Supplements To Improve Concentration & Focus
If you think that a balanced diet is all about the right amount of carbohydrates, proteins, and fats, then you are wrong. You need to consider a few things beyond that. Say hello to vitamins for memory and enhanced focus.
What you eat affects your body and brain equally. Brain health is not just a matter of genetics or playing chess. The secret to improving your memory lies in consuming vitamins and knowing what to eat to prevent memory loss. Right portions, regular exercise, and stress management can do wonders for your brain but taking vitamins for memory improves your concentration, focus, and retention.
Do you know that the global vitamin and mineral supplement market has reached around sixty billion dollars? People usually use them to fill the gap in their nutrition. But are the best memory supplements really worth it when it comes to your brain health and memory? Lets discover.
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Folic Acid Vitamin B6 And B12
High levels of an amino acid called homocysteine are thought to make the brain more vulnerable to beta-amyloid . Homocysteine comes from the normal metabolism of protein from meat sources. An abnormally high level of homocysteine, along with low folic acid levels, has been associated with heart disease and possibly lends itself to a higher risk for dementia.
An Oxford University study suggested that lowering homocysteine levels by supplementing with B vitamins may help fight against Alzheimers. Study participants age 70 and older, with a diagnosis of mild cognitive impairment, were either given high-doses of folic acid, B6 and B12 or given placebo pills. After two years, the researchers discovered the rate of brain shrinkage in people receiving the B vitamins was 30% lower than in those taking the placebo and the effect was greatest in those who had the highest levels of homocysteine, according to the book Alzheimers Treatment, Alzheimers Prevention.
Based on the studies, 800 mcg of folic acid, 20 mg of B6 and 500 mcg of B12 per day are the best supplements for your brain health, but again, be sure to consult with a health care provider before taking any type of supplement.
Can A Tablet Really Boost Your Memory
Certain vitamins and fatty acids have been said to slow or prevent memory loss. The long list of potential solutions includes vitamins like vitamin B12, herbal supplements such as ginkgo biloba, and omega-3 fatty acids. But can a supplement really boost your memory?
Much of the evidence for these potential memory-boosting supplements isnt very strong. Here, we discuss what recent clinical studies have to say about vitamins and memory loss.
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What Can Harm Memory
Food that can destroy your health affects your brain too. On top of the list are fast food and fatty food products. They are associated with heart diseases as well as lower brain efficiency. Alzheimers and other dementia-related diseases are associated with poor diet and eating habits. First off, if you drink or smoke, then you have to quit it or to the least, reduce it to an extent.
At this point, if you are thinking about adding memory supplements to your diet, then talk it out with your doctor or pharmacist to learn about its side effects and drug interactions.
For example, if we consider Bacopa, an Ayurvedic herb used in India shows some promising results when it comes to memory problems. But it has a higher risk of drug interactions. Therefore, be cautious before using it.
DHEA is a hormone that decreases with age. Taking it for a long time or in high doses can increase the risk of some cancers. It does have other serious side effects.
When evaluating memory supplements, you should know that the FDA does not strictly regulate herbs and supplements. According to them, these supplements are counted among food rather than medicine. Unlike pharmaceutical manufacturers, supplement manufacturers don’t have to prove the efficacy or safety of their products before selling them. This makes it difficult to assess the strength and safety of such supplements. Its better to conduct your research on the efficacy and side effects of a supplement before using it.
Phospholipids: Phosphatidylserine & Phosphatidylcholine
The brain has fatty acids and phospholipids that support brain function. Taking phospholipid supplementation can enhance the component structure in the neuronal membranes by improving signal transduction, cell-to-cell communication, and cell growth regulation, leading to improved cognitive function. It can also help prevent cognitive decline by protecting the cell membranes and accelerating phospholipid resynthesis .
A study on phosphatidylcholine taken at 6001000 mg daily revealed a considerable improvement in the cognitive, emotional, and behavioral status in older patients with cognitive impairment or dementia. Therefore, these results suggest that phospholipids positively affect memory and behavior .
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Forget About Those Over
A recent survey found that about 25% of adults over age 50 take a supplement to improve their brain health with the promise of enhanced memory and sharper attention and focus.
The problem? There’s no solid proof any of them work.
“The main issue with all over-the-counter supplements is lack of regulation,” says Dr. Gad Marshall, associate medical director at the Center for Alzheimer Research and Treatment at Harvard-affiliated Brigham and Women’s Hospital. “The FDA doesn’t oversee product testing or ingredient accuracy they just look out for supplements that make health claims related to the treatment of specific diseases.”
In terms of brain health, this means a supplement manufacturer can claim a product helps with mental alertness or memory loss but not that it protects against or improves dementia or Alzheimer’s disease. “This way manufacturers don’t have to back up any claim that their product is effective or even safe,” says Dr. Marshall.
How Is Vitamin B
Some researchers believe high levels of the amino acid homocysteine factor heavily in the emergence of Alzheimers disease.The U.S. National Library of Medicine notes that other nutrients, including B-12, break down homocysteine in the body into other substances. With enough B-12, there should be little homocysteine left in the bloodstream. When this balance is upset, and our bodies face a B-12 deficiency, it may lead to confusion and memory loss. A homocysteine test can determine if your levels of Vitamin B-12 are too low.
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