2 minute read
smart thinking
BY SALLY KARLOVITZ, CN smart thinking:
nutrition for the brain
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For the college student returning to school, or the businessperson with a demanding job, certain lifestyle changes can help increase your brain function and help keep you alert. Exercise. Physical exercise increases oxygen to the brain and promotes healthy blood vessel function. Studies suggest that physical exercise may also contribute to improved mental function. Read a book, play a challenging game, or work on puzzles to help keep your brain functioning well. Rest. Brain breaks during the day and sleep overnight are critical for good brain function. Downtime helps to refresh and replenish the brain. It can help enhance creativity, learning, and focus. Diet. Diet plays an important role in brain function. Eating whole grains, vegetables, and fruit helps provide a supply of glucose and antioxidants. Protein rich foods, including fish, legumes, nuts, and seeds, supply amino acids. Amino acids are precursors to neurotransmitters in the brain—chemical messengers that help brain cells function well. Foods rich in omega-3 fatty acids, such as salmon, tuna, and flax and chia seeds, provide DHA—a fatty acid that is highly concentrated in the brain and appears to be important for cognitive and behavioral function. Herbs & Nutrients. Bacopa has documented antioxidant protection for the brain, and supports enhanced cerebral blood flow and a balancing of neurotransmitter action. It is known to help keep the mind calm but focused, aiding short term memory.
Curcumin is a potent antioxidant derived from turmeric. It acts in the brain to fight oxidative stress damage and may play a role in inhibiting the formation of amyloid protein that has been implicated in Alzheimer’s disease.
PQQ, a compound found naturally in the soil—and in foods like tofu, green soybeans, and kiwi—can help with brain function. PQQ supports energy production in cells, and may support regeneration of brain cells. It is neuroprotective, meaning it protects brain cells from oxidative damage.
Like any part of the body, the brain is subject to fatigue, disease, and aging. Optimal brain function depends on a diet of nutritious foods and supplements, balanced with adequate rest, and physical and mental exercise. ●
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