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Eight Fruits and Veggies that Boost Your Brain Health

Eight Fruits and Veggies that Boost Your Brain Health

There are an estimated 47.5 million (World Health Organization: Dementia Fact Sheet) people worldwide who currently suffer from dementia. The latest U.S. study indicates that 8.8 percent (CNN: US dementia rates drop 24%) of people 65 or older will develop some form of this degenerative brain disease.

Fortunately, you have the opportunity to take proactive steps that can minimize your risk of suffering from dementia and other brain health related issues in the future. Daily exercise and keeping your mind active with mentally challenging and stimulating activities is important, but you also need to pay close attention to your diet. By eating the right fruits and vegetables on a regular basis, you can help safeguard your cognitive future.

1. Blueberries

    A research study conducted by Tufts University discovered that blueberries are extremely helpful for boosting brain health and coordination. In fact, eating one cup of blueberries per day (Tufts University e-News: Researchers at Tufts University Report Blueberries May Reduce Memory Loss) was found to improve short-term memory and reverse motor function deficits. Blueberries are rich in cancer-fighting antioxidants, which makes them an excellent choice for a daily snack. Keep in mind that a cup of blueberries contains thirteen grams of sugar, so you may want to split your daily serving into two snacks if you have diabetes or hypoglycemia.

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    2. Tomatoes

      People are often afraid of the word fat, especially in relation to their food, but the reality is that the brain needs certain fats to function properly. Additionally, you need carotenoids to protect the fat in your brain. This is where tomatoes come in because they are an extremely good source of carotenoids and antioxidants. Therefore, whenever you eat tomatoes, you’re giving your brain the ability to fight inflammation. In turn, this helps reduce your risk of developing Alzheimer’s disease and certain cancers.(Psychology Today: Fat Brains Need… Tomatoes)

      3. Broccoli

        This cruciferous vegetable packs a powerful punch and is often referred to as a superfood. Not only does it offer a surprisingly large amount of Vitamin C but broccoli also contains choline and Vitamin K. Both of these nutrients are essential for brain health, and they are known to improve memory. (The Telegraph: Brain Food Six Snacks That Are Good for the Mind) Another great feature of broccoli is the high amount of folic acid in each serving. Evidence shows that folic acid may ward off Alzheimer’s disease, and it’s also useful for reducing depression.

        4. Avocados

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          This tasty fruit contains monounsaturated fat, crucial for maintaining a healthy blood flow. (WebMD: Eat Smart for a Healthier Brain) Avocados can also reduce risk of hypertension, one of the health factors that is known to directly contribute to cognitive issues. In other words, when you eat an avocado, you’re helping your brain stay strong. Please note that avocados are unusually high in calories for a fruit, so it’s best to cut them in half and enjoy them over a two-day time span.

          5. Celery

            Celery has much more to offer than a satisfying crunch; it’s also packed full of the flavonoid luteolin. Flavonoids help cells fight off the aging process, and they also reduce inflammation in the body. Another nice perk of adding celery to your diet is that there is some evidence that luteolin can help combat neurological diseases. (Huffington Post: Can Celery Keep Your Brain in Shape?) It’s important to note that reducing inflammation is one of the best ways to retain cognitive functionality.

            6. Spinach

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              Much like broccoli, spinach is rich in Vitamin K. This means that adding a single serving of spinach to your daily routine could slow or prevent cognitive decline as you get older. Researchers from Chicago’s Rush University took a close look at the dietary habits and cognitive functionality of more than 950 elderly individuals. During this study, they discovered that eating spinach every day provides people with the same level of mental clarity and cognitive skills as someone more than a decade younger who doesn’t eat leafy greens. (Huffington Post: Eating a Serving of Spinach Every Day Could Make Your Brain 11 Years Younger) In other words, spinach has the potential to keep your brain health much younger than your actual age.

              7. Carrots

                If you’re not a fan of celery, you can get the same luteolin benefits by eating carrots instead. Again, a study has shown that increasing your intake of luteolin can reduce brain inflammation. As a result, it’s easier to retain and recall information.(LiveScience: Plant Compound in Carrots Boosts Brain Health) Memory loss is one of the first signs of cognitive decline, so warding it off is something that everyone should strive for as part of their overall wellness goals. After all, getting physically healthy is only half the battle if you want a long and enjoyable life.

                8. Apples

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                  As it turns out, an apple a day really may be able to keep the doctor away. This fruit is loaded with important nutrients that can help reduce the risk of developing heart disease, diabetes, hypertension and cancer. As an added bonus, apples include a hearty amount of quercetin which is concentrated in the skin of the fruit. This antioxidant acts as a defensive barrier between your brain cells and attacks from free radicals. (CNN: 10 Foods to Help Boost Your Brain Power) Getting enough quercetin on a daily basis can prevent cognitive decline.

                  All of the vegetables and fruits mentioned above have enough nutrients to provide a wide variety of health benefits. Therefore, they’re great for boosting your brain health, and they’ll also help you in numerous other ways such as giving you a lower cancer risk. If you’re struggling to get the recommended five daily servings of fruits and vegetables, be sure to check out 10 creative and healthy ways to cook them.

                  Featured Photos Credit: Gordana Adamovic-Mladenovic via WikiMedia Commons, swong95765 via Flickr, sharonang via pixabay, Chad Miller via Flickr, Suzette via Wikimedia Commons, kkolosov via pixabay, Di Angelo Signore via Wikimedia Commons, Anthony Thomas Bueta via Flickr.

                  Featured photo credit: Tomas Kohl via flic.kr

                  More by this author

                  Holly Chavez

                  Writer, Entrepreneur, Small Business Owner

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                  Last Updated on October 17, 2018

                  7 Natural (And Highly Effective) Ways to Improve Memory

                  7 Natural (And Highly Effective) Ways to Improve Memory

                  How is your memory? Is your cognitive function as strong as you’d like it to be?

                  If not, then you’re definitely going to be interested in the memory improvement tips I’ll be sharing with you in this article.

                  Despite what you might think – or have been told – improving your ability to recall information is certainly possible. You just need to know the right ways to do it. (Don’t worry, as you won’t need to make any significant lifestyle changes.)

                  So how to improve memory? Let’s dive straight into the first of seven easy ways to improve your memory significantly.

                  1. Meditate

                  We live in a world of non-stop, 24/7 information. It’s like a waterfall that’s endlessly pouring news, data, facts and figures into our conscious minds.

                  Unfortunately, our brains are not designed to absorb this tremendous amount of information. It’s no wonder then, that most people struggle to remember information and recall things.

                  Even if you believe you have a good memory and are comfortable with multi-tasking, you’ll also be aware that there’s only so much information your brain can process at one time. And research suggests that the more information and distractions, the harder it is for you to transfer information to your long-term memory.[1]

                  Fortunately, meditation can help you out.

                  Even if you just meditate for 10 minutes per day, you’ll boost your ability to focus, which in turn, will make it easier for you to remember important facts.

                  If you need help in shifting into a meditative state, I recommend trying an app like Headspace – which can assist you to achieve this in a convenient and structured way.

                  And don’t forget, meditation doesn’t just have to be closing your eyes and sitting in a lotus position. Some people prefer to simply take a short walk in nature. This clears and calms their mind, and still provides the all-important boost to their focus.

                  2. Get plenty of sleep

                  If you’re sleep deprived or have not been sleeping well, then I’m guessing you’re not remembering well either. This is because sleep and memory are intimately connected.

                  If you have a busy life and regularly find yourself not getting enough sleep, then this will negatively impact your cognitive abilities – including your memory.

                  How much sleep should you be getting?

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                  Well, according to the National Sleep Foundation, you need a minimum of seven to nine hours of sleep per night. If you get this amount of sleep regularly, then within just a few days, you’ll see a tangible improvement to your ability to remember and recall things.

                  Now, I’ll be honest with you, maintaining a proper sleep cycle is not always easy (especially when the latest Netflix series has just been released!). But if you care about improving your short-term and long-term ability to remember things, then it’s critical that you try to get at least the recommended amount of sleep every night.

                  Are there ways to hack the sleep cycle?

                  Yes, there are.

                  Try these three things:

                  • Have a fixed bedtime (preferably before 10pm)
                  • Don’t eat too late
                  • Make sure your bedroom is as dark as possible

                  Sleeping is a precious activity. It regenerates your body, clears your mind, and helps with the storing and retrieval of information.

                  However, don’t sleep just yet, as I want to tell you about another great way to increase memory…

                  3. Challenge your brain

                  When was the last time you challenged your brain?

                  I don’t mean challenged in the sense of overeating or undersleeping. I’m referring to stretching your mental capabilities through things like crossword puzzles, Sudoku and memory games.

                  To expand your memory bank, and to make your recall razor-sharp, you need to continually challenge your brain.

                  Feedback from Lifehack readers such as yourself, has suggested that brain training apps are a super-effective way of doing this. Used regularly, these apps can enhance your focus, attention span, problem-thinking ability and memory.

                  There are hundreds of these apps available (most of them for free), but I recommend starting out with one of the big three:

                  • Peak (Android/iOS, free, 10 million+ downloads)
                  • Lumosity (Android/iOS, free, 10 million+ downloads)
                  • Elevate (Android/iOS, free, 5 million+ downloads)

                  If you normally spend a chunk of your week playing computer games, then instead of shooting and killing your enemies, why not let some of them live – while you put your attention into boosting your brain power!

                  Challenging your brain will strengthen your neural pathways and enhance your mental abilities. But don’t just take my word for it, try one of the apps above and see the positive benefits for yourself.

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                  4. Take more breaks

                  When I think back to my days as a budding entrepreneur, I distinctively remember working all the hours under the sun – and many under the moon too!

                  At that time, I believed that breaks were for the weak, and to become wealthy and successful, I needed to shed blood, sweat and tears.

                  However, I was wrong.

                  Taking regular breaks is the best way to keep yourself productive, creative and alive to opportunities. It’s also the best way to learn new information.

                  Let me explain.

                  Typically, when studying lots of new information, most people will spend hours reading it – in an attempt to learn and remember the content as quickly as possible. Unfortunately, they’ve overlooked something.

                  Namely, extended study sessions are rarely a good thing, as your ability to retain information naturally declines after a certain period of time.

                  It’s similar to physical exercise. You wouldn’t attempt to train vigorously for four hours in a row. Instead, you’d take regular breaks to give your lungs, heart and muscles adequate time to recover. Failing to do this will result in muscle cramps and overexertion.

                  It’s the same with your brain. If you overload it with information, you’ll suffer from mental fatigue.

                  What’s the answer?

                  Make sure you take regular breaks when learning new information. I recommend at least a 10-minute break every hour. (You may also want to take a look at the Pomodoro Method.)

                  If you don’t want to be as regimented as that, then take breaks as soon as you find yourself losing the ability to focus on the new material. Your brain will thank you – and your learning aptitude will move up a level.

                  5. Learn a new skill

                  I love this quote, as it’s 100% true – but frequently overlooked:

                  “Learning never exhausts the mind.” – Leonardo da Vinci

                  From my experience of helping to develop the careers of dozens of Lifehack employees, I can definitively say that participating in meaningful and purposeful activities stimulates the mind. It also reduces stress and enhances health and well-being.

                  Let me give you an example of this:

                  Imagine you work for a global financial institution in one of their call centers. You take over 100 calls a day – many of them complaints. When you started the job a few months back, you were excited to be in full-time employment and working for a household name.

                  Unfortunately, your initial enthusiasm quickly turned into frustration.

                  The endless complaint calls began to take their toll on you. And the supervisors irritated you too, as they were far too interested in micro-managing you – rather than letting you work in your own way.

                  Now, in the story above, the ending could be that you put up with a job you didn’t like, and led a dull and frustrated working life for years and years. However, an alternative ending is this: you channeled your dissatisfaction in to learning a new skill (computer coding). It took you a year or two to get up to speed, but it allowed you to successfully upgrade your career – and the ongoing learning made the call centre job much more bearable.

                  Clearly, learning new skills gives you impetus, focus and something to aim for. Your brain loves to learn, and you should tap into this by always seeking our new information. And when learning becomes a habit, you’ll find your ability to remember and recall things effortlessly, becomes a habit too.

                  6. Start working out

                  If you’re not already working out regularly, then here’s another reason to do so:

                  Exercising for 20-30 minutes three times a week will improve your long-term memory.

                  Regular exercise increases blood flow in your body and supplies the brain with extra oxygen and nutrients. And a well-nourished brain is a well-functioning brain!

                  “But I just don’t have the time?,” I hear you say.

                  Not a problem.

                  A research has shown that a daily burst of 60 seconds of high-intensity exercise, offered many of the benefits of the longer exercise routines.[2] So, if you’re short on time – now you know what to do.

                  Interested in getting started?

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                  Here are five different ways that will help you work out:

                  • Join a gym
                  • Join a sports team
                  • Buy a bike
                  • Take up hiking
                  • Dance to your favorite music

                  7. Eat healthier foods

                  I’m sure you’ve heard the expression: “You are what you eat.”

                  This applies to your brain too.

                  The food that you eat helps determine your brain’s capacity to store and recall information. A poor diet (think junk food + soda!) harms not just your physical health, but your mental health too.

                  Fortunately, there are several foods that are especially good for your brain and your memory. These include: blueberries, celery and dark chocolate. But anything high in antioxidants will have a positive effect on your brain and memory.

                  Conversely, highly-processed foods and those loaded with sugar will have a negative impact on your memory. This is due to them providing insufficient nutrients for your brain – leading you to easily suffer from mental fatigue.

                  Want to be mentally healthy? Then eat and drink an abundance of these for brain health:

                  • Turmeric – helps new brain cells grown
                  • Broccoli – protects the brain against damage
                  • Nuts – improves memory
                  • Green tea – enhances brain performance, memory and focus[3]
                  • Fish oilfish oil supplements can increase your brain power

                  Here’re more brain food options that improve memory!

                  Final thoughts

                  I sincerely hope these seven memory boosting ways that I’ve covered in this article will be of help to you.

                  You don’t need to implement them all. I suggest just trying the ones that appeal to you.

                  But, if you’re serious about dramatically improving your memory, then make a start right now on adopting one or more of the ways I’ve suggested. I’m confident you won’t regret it.

                  Featured photo credit: Eric Ward via unsplash.com

                  Reference

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