Tips To Boost Your Brain
Memory loss is not related to age. That’s why we need to take early action to keep our brains healthy. By watching what you eat, you can do something to stimulate your brain and improve your memory.
But what actually causes amnesia?
Memory loss is caused, among other things, by a lack of certain amino acids and vitamins, especially the B-complex vitamins.
What you eat is therefore very important when it comes to memory loss and impaired cognitive function. You should therefore eat foods rich in antioxidants, proteins and essential fats.
Brain function and the influence that food has on it
Your brain contains about a billion neurons per cubic millimeter.
They are constantly changing and constantly making new connections. Your brain is nothing more than interconnected neurons that work with certain chemicals.
A poor diet makes you more vulnerable to mental disorders, as well as degenerative diseases of the nervous system.
Eating a healthy diet ensures that both your brain activity and your memory improve. Your concentration will also improve and depression and anxiety will be counteracted.
What to eat to improve your memory
The glucose in the food you eat acts as fuel for your brain, while the protein acts as building blocks and neurotransmitters.
In addition, the fatty acids (lipids) help build new membranes that protect the neurons in your brain.
It is therefore essential to maintain a varied diet. In addition, it is also important that you consume about four to five meals a day, do not skip meals and get enough fluids.
But it is especially wise to include foods in your diet that contain the following nutrients.
1. Omega 3 Fatty Acids to Boost Your Brain
Omega 3 fatty acids are polyunsaturated fats that your body needs but cannot produce itself. Consuming these fatty acids regularly is very good for your brain.
Omega 3 fatty acids act as a protective layer for the membranes of your brain cells. You can find this nutrient in foods that improve your memory, such as:
- Trout
- Sardines
- Tuna
- shellfish
- nuts
- soy
- Vegetable oils
2. Antioxidants to Boost Your Brain
Antioxidants can be found in plant foods.
They are responsible for reducing the damage caused by the cell’s oxygenation. In addition, they help to improve your concentration. Although your body is able to make its own antioxidants, it is still very wise to include this nutrient in your diet as much as possible.
Some foods that contain antioxidants are:
- berries
- Broccoli
- nuts
- Green tea
- Garlic
- Roots
3. Vitamin E to Boost Your Brain
Vitamin E belongs to the group of fat-soluble vitamins that, among other things, help to combat oxidative stress.
Some foods that contain vitamin E and also improve your memory are:
- peanuts
- tomatoes
- asparagus
- Kiwi
- Pumpkin
4. Polyphenols to Boost Your Brain
Polyphenols are defined as compounds with antioxidant activity. For example, they can be found in various plants.
Some foods that contain polyphenols are:
- raspberries
- Cherries
- Green tea
- Grapes
5. Vitamin B to Boost Your Brain
Vitamin B is also known as folic acid and helps to lower homocysteine levels in your body. This is especially beneficial because high homocysteine levels can cause heart problems. Plus, it helps your body produce new cells, including neurons.
Deficiency of vitamin B can lead to anxiety as well as nervous system disorders and memory loss.
Some foods that improve your memory and contain B vitamins are:
- Almonds
- Swiss chard
- Spinach
- cabbage
- hazelnuts
- Avocado
Foods that aggravate memory loss
If you want to prevent memory decline and also avoid other diseases, cut out the following foods from your diet:
- Sugar, white flour, white rice. These foods can also alter your nervous system and cause hyperactivity.
- Saturated fat. This not only negatively affects your memory but also slows down digestion.
- Processed foods. This type of food not only affects your memory but also negatively affects your ability to understand and plan things.
Tips to stimulate your brain
- Eat a balanced and nutritious diet.
- Make sure you eat at set times as much as possible.
- Get in touch with nature.
- Exercise for about thirty minutes a day at least three times a week.
- Watch your blood pressure and cholesterol.
- Learn how to deal with stress.
- Be careful not to gain weight, this can lead to cognitive decline and dementia.
- Go out and do fun things and be social; this helps to clear your head.
- Sleep at least eight hours a night. This will help balance your nervous system.
- Drink at least eight glasses of water a day.
So take care of your brain and start now – eat better and make some lifestyle changes. It’s worth it.
