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Want Better Focus And Memory? 10 Foods To Boost Your Brainpower

Want Better Focus And Memory? 10 Foods To Boost Your Brainpower

Your food choices have a huge influence on your health and vitality. Some foods can help to protect your organs, whereas other types of food will damage and weaken your organs – including your brain.

Your brain is one your most important organs, yet damage to the brain can be impossible to repair. Thankfully certain foods can help to protect and strengthen the brain, reducing the chances of brain diseases such as Alzheimer’s and Parkinson’s.

If you want to boost your brain power, try to include these 10 foods in your diet:

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1. Avocado
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    Some people avoid avocados due to their high fat content, but they are great for the brain. Avocados are filled with both folate and vitamin K, which help to improve cognitive function and prevent blood clots in the brain.

    2. Coconut oil
    coconut

      Coconut oil is known for its numerous benefits, including helping to boost brain power. This is because coconut oil can enhance the ability of neurons in the brain while slowing the production of free radicals that can damage the brain. They also contain saturated fat and antioxidants, which is an essential nutrient for brain function.[1]

      3. Beets
      beetz

        Beets contain natural nitrates that help to boost blood flow to the brain, improving mental performance. They also reduce inflammation in the body and they are filled with antioxidants that help to rid your blood of toxins.

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        4. Blueberries
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          Blueberries are known as a super food, so it may come as no surprise that they can benefit your brain. Blueberries are one of the most antioxidant-rich foods, containing vitamin K, vitamin C, fiber and gallic acid, which protects the brain from degeneration and stress, helping to improve memory.[2]

          5. Dark Chocolate
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            Dark chocolate is good for the body and brain in small quantities. This is because it is filled with flavonols which have anti-inflammatory and antioxidant properties. Dark chocolate can also lower blood pressure and improve the flow of blood to the brain.

            However it is import to make sure that you buy dark chocolate; both milk and white chocolate are highly processed and they won’t benefit your brain. Look out for chocolate that is at least 70% if you want to boost brain power!

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            6. Leafy Greens
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              Leafy greens such as spinach, kale, romaine lettuce and Swiss chard are great for your brain; recent research has found that they can even help to reduce the chances of dementia.

              The research looked at the eating habits and mental abilities of nearly 1,000 adults over a period of five years. The researchers found that adults who ate leafy green vegetables at least once a day experienced slower mental deterioration that the adults who ate no vegetables.[3] This was still true even when the researchers factored in age and family history of dementia.

              7. Wild salmon
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                Wild salmon is a great source of omega-3 oil DHA, which helps to boost brain power. DHA is an important oil that helps to maintain the health of your brain cells – it even helps to increase the growth of brain cells. This can help to reduce the risk of Alzheimer’s disease.[4]

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                8. Almonds
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                  Almonds, much like wild salmon, contain lots of omega-3 fatty acids that benefit the brain and boost brain power. Almonds also contain vitamin E which helps to further protect the brain.

                  9. Extra Virgin Olive Oil
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                    Extra virgin oil can help to boost brain power as it contains antioxidants known as polyphenols. Polyphenols can help to improve both learning and memory, and they can even reverse the effects of age and disease. Extra virgin olive oil also fights against the proteins that induce Alzheimer’s.

                    10. Turmeric
                    spices-flavorings-seasoning-food

                      Turmeric can help to reduce inflammation in the brain, and recent studies have even suggested that it can be used to treat Alzheimer’s [5]. Turmeric has been used for thousands of years in the fight against brain degeneration; researchers have found Vedic texts that date back over 3,000 reporting that turmeric can boost brain power!

                      Reference

                      [1]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4247320/
                      [2]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2850944/
                      [3]https://consumer.healthday.com/senior-citizen-information-31/misc-aging-news-10/lots-of-leafy-greens-might-shield-aging-brains-study-finds-697909.html
                      [4]http://www.drperlmutter.com/study/fish-consumption-and-the-risk-of-alzheimer-disease/
                      [5]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2781139/

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                      Last Updated on October 29, 2018

                      What Causes Brain Fog? (7 Things You Can Do to Prevent and Stop It)

                      What Causes Brain Fog? (7 Things You Can Do to Prevent and Stop It)

                      Brain fog is more of a symptom than a medical condition itself, but this doesn’t mean it should be ignored. Brain fog is a cognitive dysfunction, which can lead to memory problems, lack of mental clarity and an inability to focus.

                      Many often excuse brain fog for a bad day, or get so used to it that they ignore it. Unfortunately, when brain fog is ignored it ends up interfering with work and school. The reason many ignore it is because they aren’t fully aware of what causes it and how to deal with it.

                      It’s important to remember that if your brain doesn’t function fully — nothing else in your life will. Most people have days where they can’t seem to concentrate or forget where they put their keys.

                      It’s very normal to have days where you can’t think clearly, but if you’re experiencing these things on a daily basis, then you’re probably dealing with brain fog for a specific reason.

                      So what causes brain fog? It can be caused by a string of things, so we’ve made a list things that causes brain fog and how to prevent it and how to stop it.

                      1. Stress

                      It’s no surprise that we’ll find stress at the top of the list. Most people are aware of the dangers of stress. It can increase blood pressure, trigger depression and make us sick as it weakens our immune system.

                      Another symptom is mental fatigue. When you’re stressed your brain can’t function at its best. It gets harder to think and focus, which makes you stress even more.

                      Stress can be prevented by following some simple steps. If you’re feeling stressed you should avoid caffeine, alcohol and nicotine — even though it may feel like it helps in the moment. Two other important steps are to indulge in more physical activities and to talk to someone about it.

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                      Besides that, you can consider keeping a stress diary, try relaxation techniques like mediation, getting more sleep and maybe a new approach to time management.

                      2. Diet

                      Most people know that the right or wrong diet can make them gain or loss weight, but not enough people think about the big impact a specific diet can have on one’s health even if it might be healthy.

                      One of the most common vitamin deficiencies is vitamin B12 deficiency and especially vegans can be get hid by brain fog, because their diet often lacks the vitamin B-12. The vitamin B12 deficiency can lead to mental and neurological disorders.

                      The scary thing is that almost 40 % of adults are estimated to lack B12 in their diet. B12 is found in animal products, which is why many vegans are in B12 deficiency, but this doesn’t mean that people need animal products to prevent the B12 deficiency. B12 can be taken as a supplement, which will make the problem go away.

                      Another vital vitamin that can cause brain fog is vitamin D. More than 1 billion people worldwide don’t have enough vitamin D in their diet. Alongside B12 and vitamin D is omega-3, which because of its fatty acids helps the brain function and concentrate. Luckily, both vitamin D and omega-3 can be taken as supplements.

                      Then there’s of course also the obvious unhealthy foods like sugar. Refined carbohydrates like sugar will send your blood sugar levels up, and then send you right back down. This will lead to brain fog, because your brain uses glucose as its main source of fuel and once you start playing around with your brain — it gets confused.

                      Besides being hit by brain fog, you’ll also experience tiredness, mood swings and mental confusion. So, if you want to have clear mind, then stay away from sugar.

                      Sometimes the same type of diet can be right for some and wrong for others. If you’re experiencing brain fog it’s a good idea to seek out your doctor or a nutritionist. They can take some tests and help you figure out which type of diet works best for your health, or find out if you’re lacking something specific in your diet.

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                      3. Allergies

                      If you have food allergies, or are simply a bit sensitive to specific foods, then eating those foods can lead to brain fog. Look out for dairy, peanuts and aspartame that are known to have a bad effect on the brain.

                      Most people get their calories from corn, soy and wheat — and big surprise — these foods are some of the most common foods people are allergic to. If you’re in doubt, then you can look up food allergies[1] and find some of the most common symptoms.

                      If you’re unsure about being allergic or sensitive, then you can start out by cutting out a specific food from your diet for a week or two. If the brain fog disappears, then you’re most likely allergic or sensitive to this food. The symptoms will usually go away after a week or two once you remove the trigger food from the diet.

                      If you still unsure, then you should seek out the help of your doctor.

                      4. Lack of sleep

                      All of us know we need sleep to function, but it’s different for everybody how much sleep they need. A few people can actually function on as little as 3-4 hours of sleep every night, but these people are very, very rare.

                      Most people need 8 to 9 hours of sleep. If you don’t get the sleep you need, then this will interfere with your brain and you may experience brain fog.

                      Instead of skipping a few hours of sleep to get ahead of things you need to do, you’ll end up taking away productive hours from your day, because you won’t be able to concentrate and your thoughts will be cloudy.

                      Many people have trouble sleeping but you can help improve your sleep by a following a few simple steps.

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                      There is the 4-7-8 Breathing Exercise, which is a technique that regulates your breath and helps you fall asleep faster. Another well-known technique is to avoid bright lights before you go to sleep.

                      A lot of us are guilty of falling asleep with the TV on or with our phone right by us, but the blue lights from these screens suppresses the production of melatonin in our bodies, which actually makes us stay awake longer instead. If you’re having trouble going to sleep without doing something before you close your eyes, then try taking up reading instead.

                      If you want to feel more energized throughout the day, start doing this.

                      5. Hormonal changes

                      Brain fog can be triggered by hormonal changes. Whenever your levels of progesterone and estrogen increases, you may experience short-term cognitive impairment and your memory can get bad.

                      If you’re pregnant or going through menopause, then you shouldn’t worry too much if your mind suddenly starts to get a bit cloudy. Focus on keeping a good diet, getting enough of sleep and the brain fog should pass once you’re back to normal.

                      6. Medication

                      If you’re on some medication, then it’s very normal to start experiencing some brain fog.

                      You may start to forget things that you used to be able to remember, or you get easily confused. Maybe you can’t concentrate the same way that you used to. All of these things can be very scary, but you shouldn’t worry too much about it.

                      Brain fog is a very normal side effect of drugs, but by lowering your dosage or switching over to another drug; the side effect can’t often be improved and maybe even completely removed.

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                      7. Medical condition

                      Brain fog can often be a symptom of a medical condition. Medical conditions that include inflammation, fatigue, changes in blood glucose level are known to cause brain fog.

                      Conditions like chronic fatigue syndrome, fibromyalgia, anemia, depression, diabetes, migraines, hypothyroidism, Sjögren syndrome, Alzheimer’s disease, Lupus and dehydration can all cause brain fog.[2]

                      The bottom line

                      If you haven’t been diagnosed, then never start browsing around Google for the conditions and the symptoms. Once you start looking for it; it’s very easy to (wrongfully) self-diagnose.

                      Take a step back, put away the laptop and relax. If you’re worried about being sick, then always check in with your doctor and take it from there.

                      Remember, the list of things that can cause brain fog is long and it can be something as simple as the wrong diet or not enough sleep.

                      Featured photo credit: Asdrubal luna via unsplash.com

                      Reference

                      [1]Food Allergy: Common Allergens
                      [2]HealthLine: 6 Possible Causes of Brain Fog

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