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Last Updated on August 1, 2019

10 Natural Brain Boosters for Enhancing Memory, Energy and Focus

10 Natural Brain Boosters for Enhancing Memory, Energy and Focus

I’m extremely pleased to be writing about this topic. It’s something I have been paying great attention to over the last 2 years. Brain function has not nearly been discussed enough in the past, however seems to be picking up speed over the last few years.

Here’s the deal, we humans, are given these wonderful pieces of technology known as the human biology/physiology and are not typically handed a manual to this technology out of birth, or were you?

Of course I mean this metaphorically! The lack of early education around certain topics is what I’m referring to. Especially because I personally wasn’t born in this wonderful age of the internet, which is also why I’m so passionate about utilizing the web for personal growth and development, which leads us into the following article!

Let me quickly preface this with saying that I strongly believe in consuming food to obtain nutrients, and not strictly relying on supplementation, however in some cases, supplements are the only means to acquiring a needed substance. Simply put, substances you may ingest (consume) that will enhance your cognitive function including attention, focus, memory (retention of information), recall (recollection of information), and in some cases, your ability to build new and/or repair damaged neural pathways.

Brain boosters are also often referred to as nootropics or smart drugs. Certain nootropics I cover in the proceeding article have also been proposed to treat certain mental disorders and illnesses.

Here’re 10 natural brain boosters I recommend:

1. Water

That’s right, water! I’m pretty sure I mention water at least in every other article written here on Lifehack. Why? Because up to 60% of the total human adult body is water.

According to H.H. Mitchell, Journal of Biological Chemistry 158, including the brain and heart which are composed of 73% water, and the lungs sitting at about 83% water. If your brain is about 3/4 water, and you are dehydrated, or not providing it with high quality water, do you think it will perform at high efficiency?

Chances are, a dehydrated human being is not reaching peak performance on the next physics or math exam, or anything for that matter!

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2. Krill Oil / Fish Oils

I’ve specified Krill Oil here, however, you are welcome to take any form of high quality fish oil supplement, another example being Alaskan Wild Salmon oil. I would, of course, suggest consuming fish instead of supplementation. However, you can benefit from both. Omega-3 fatty acids are polyunsaturated fats responsible for most of the brain and mental health benefits of fish oil.

Fish oil primarily contains two types of omega-3 fatty acids — EPA and DHA. These fatty acids are critical for normal brain function and development throughout all stages of life. EPA and DHA play important roles in a developing baby’s brain.

In fact, several studies have correlated pregnant women’s fish intake or fish oil use with increased scores for their children on tests of intelligence and brain function in early childhood. These EPA/DHA fatty acids are also vital for the maintenance of normal brain function throughout life. They are abundant in the cell membranes of brain cells, preserving cell membrane health and facilitating communication between brain cells.

Consuming fish or fish oils may also improve brain function in people with memory problems, such as individuals with Alzheimer’s disease or other cognitive impairments.

3. L-Glutamine

Glutamine is commonly classified as a “non-essential amino acid.” This may mislead people into believing that we don’t need it. However, simply put, “non-essential” means only that the body can synthesize this amino acid. It does not mean the substance is “unimportant” by any means.

In the brain, glutamine is a substrate for the production of both excitatory and inhibitory neurotransmitters (glutamate and gamma-aminobutyric acid, popularly known as GABA). Glutamine is also an important source of energy for the nervous system.

If the human brain is not receiving enough glucose, it compensates by increasing glutamine metabolism for energy, which lead to the popular perception of glutamine as “brain food” and its application as a mood and energy elevator. Often, Glutamine users claim to feel more energy, less fatigue and an overall better mood.

4. Lions Mane Mushroom

I’ve made an extensive YouTube Video about Lions Mane Mushroom, and follow up videos around similar mushroom compounds which help body and brain function.

Lion’s mane mushrooms (Hericium erinaceus) are white, round-shaped fungi that have long, shaggy spines – appearing much like a Lion’s Mane. They can be eaten or taken in the form of supplements. Research suggests that they may offer a range of health benefits, including reduced inflammation and improved cognitive and heart health.

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Lions mane is packed with Antioxidants that may fight both inflammation and oxidation in the body. Inflammation contributes to loads of medical conditions, including diabetes, heart and autoimmune diseases. In a 2012 study, the medicinal potential of 14 types of mushroom were evaluated, finding that lion’s mane had the fourth highest antioxidant activity, which researchers described as “moderate to high.”

It’s also possible that lion’s mane mushrooms can boost cognitive function, but the existing research is mainly on animals (mice), giving them better object recognition and recognition memory.

Though there is currently a lack of research around treatment, some researchers have concluded that the mushrooms may have the potential to treat or prevent diseases that cause a decline in cognitive health, such as Parkinson’s or Alzheimer’s disease.

An older study in Japan with adults aged between 50 and 80 years who had mild cognitive impairment found that daily consumption of this mushroom extract for 16 weeks led to higher scores on cognitive function scales compared with a placebo group. These scores declined once the participants stopped consuming the extract.

5. Turmeric & Curcumin

Yes I’m combining these two substances into #5, simply due to the fact that Turmeric is a plant, and Curcumin is a compound found within Turmeric. I have also noted a supplement at the tail-end of this article which contains both of these ingredients, and more!

Turmeric is widely regarded as one of the most powerful health and wellness supplements in existence. This is because Turmeric helps with more than just brain function, such as improving the total antioxidant capacity of the body. The latest studies on turmeric show that curcumin can cross the blood-brain barrier and has the potential to help clear these plaques.

Curcumin Boosts Brain-Derived Neurotrophic Factor (BDNF), which is a type of growth hormone that functions in your brain, linked to enhanced brain function such as improved memory, and a lower risk of brain diseases. Curcumin may also aid in preventing the development of brain disorders such as Alzheimer’s Disease.

6. Ashwagandha

Ashwagandha is one of the most effective remedies for anxiety and depression. I created a YouTube video recently discussing the overwhelming benefits of Ashwagandha.[1] Researchers report that it blocks the stress pathway in the brains of rats by regulating chemical signaling in the nervous system. Several controlled human studies have shown that it can effectively reduce symptoms in people with stress and anxiety disorders.

In a 60-day study in 64 people with chronic stress, those in the supplemental group reported a 69% average reduction in anxiety and insomnia, compared to 11% in the placebo group. In another six-week study, 88% of people who took ashwagandha reported a reduction in anxiety, compared to 50% of those who took a placebo.[2]

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7. L-Theanine

L-Theanine is an amino acid found in green tea that has proven effects on the reduction of anxiety. This powerful substance can induce calming, tranquilizing effects while simultaneously improving alertness.

L-Theanine, much like the brain-signaling chemical Glutamine, relieves anxiety. L-Theanine produces the opposite effect in the brain. While glutamate is the brain’s most important excitatory neurotransmitter,

L-theanine binds to the same brain cell receptors and blocks them to glutamate’s effects. This action produces inhibitory effects. That inhibition to brain overactivity has a calming, relaxing effect in which anxiety fades.[3]

8. Resveratrol

Resveratrol (3,5,4′-trihydroxy-trans-stilbene) belongs to polyphenols’ stilbenoids group. This natural polyphenol can be detected in 70+ plant species, especially in grapes’ skin and seeds, as well as discrete amounts in red wines and other human foods.[4]

Resveratrol has several neuroprotective roles in various neurodegenerative impairments, such as Alzheimer′s, Huntington′s and Parkinson′s diseases, amyotrophic lateral sclerosis and alcohol-induced neurodegenerative disorders. It has been shown that resveratrol protective effects are not limited to the anti-inflammatory and antioxidant activity, but also improved mitochondrial functions and biogenesis.

A meta-analysis showed that resveratrol significantly decreased Profile of Mood States (POMS) including vigor and fatigue. However, it didn’t have any significant effect on memory or cognitive performance. So while Resveratrol may be a great solution for neurodegeneration, it likely will not yield direct cognitive performance benefits.

9. 5-Hydroxytryptophan (5HTP)

5-HTP functions in the brain and central nervous system by increasing the production of the chemical serotonin. Serotonin affects sleep, appetite, temperature, sexual behavior, and pain sensation.

Since 5-HTP increases the synthesis of serotonin, it is used for the treatment and prevention of several diseases including depression, insomnia, obesity, and many other conditions. It has been proposed that these conditions are heavily impacted by serotonin in the brain.[5]

10. Caffeine

This one is quite straight forward in that most are familiar with the substance and its effects. Caffeine has been proven to increase cognitive performance by way of improved memory and focus.

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I would like to stipulate that over consumption of caffeine can be quite detrimental on one’s overall health — by over stimulating the nervous system and adrenal gland, which can lead to increased levels of stress.

So when consuming caffeine, do so in moderation; never exceed 300mg (milligrams) in a single day, and realistically aim to stay below 200mg (about 2-3 cups of coffee).

Bonus Tips

Aside from taking individual supplements which I’ve noted above, there are some brands which have focused around creating products which incorporate much of these ingredients. I’ve highlighted many of these brands on my YouTube channel, where I showcase products that improve quality of life.

In my recent video on brain supplements, I showcase TransZen which is a supplement by EntheoZen. It contains several of the above ingredients including Turmeric, Curcumin, Ashwagandha, and 5HTP. In the video, I also explain how to use critical thinking when examining any supplement which claims to enhance cognitive function.

You can take a look at the video here:

Bottom Line

I hope that this article has given you some valuable information with regards to how to improve your brain function and overall wellness. If you do try any of these substances, I suggest doing so individually, and not all together, that way you can determine what is working best for you in particular.

I often find myself getting caught in the supplement trap of consuming many substances that improve overall cognition and wellness, however, not quite knowing which to associate to each cognitive benefit. When that happens, I usually take a break (cycle-off) from one or two substances to narrow down the beneficial properties of the remaining supplements being consumed.

Thank you for taking the time to read this article, and I truly hope you experience massive improvements in day to day life by trying some of these powerful brain boosters!

More About Brain Power

Featured photo credit: Liane via unsplash.com

Reference

More by this author

Adam Evans

BioHacker, competitive athlete, researcher in many fields including health and fitness, science, philosophy, metaphysics, religion.

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Last Updated on December 13, 2019

7 Steps For Making a New Year’s Resolution and Keeping It

7 Steps For Making a New Year’s Resolution and Keeping It

Are you keen to reinvent yourself this year? Or at least use the new year as a long overdue excuse to get rid of bad habits or pick up new ones?

Yes, it’s that time of year again. The time of year when we feel as if we have to turn over a new leaf. The time when we misguidedly imagine that the arrival of a new year will magically provide the catalyst, motivation and persistence we need to reinvent ourselves.

Traditionally, New Year’s Day is styled as the ideal time to kick start a new phase in your life and the time when you must make your all important new year’s resolution. Unfortunately, the beginning of the year is also one of the worst times to make a major change in your habits because it’s often a relatively stressful time, right in the middle of the party and vacation season.

Don’t set yourself up for failure this year by vowing to make huge changes that will be hard to keep. Instead follow these seven steps for successfully making a new year’s resolution you can stick to for good.

1. Just Pick One Thing

If you want to change your life or your lifestyle don’t try to change the whole thing at once. It won’t work. Instead pick one area of your life to change to begin with.

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Make it something concrete so you know exactly what change you’re planning to make. If you’re successful with the first change you can go ahead and make another change after a month or so. By making small changes one after the other, you still have the chance to be a whole new you at the end of the year and it’s a much more realistic way of doing it.

Don’t pick a New Year’s resolution that’s bound to fail either, like running a marathon if you’re 40lbs overweight and get out of breath walking upstairs. If that’s the case resolve to walk every day. When you’ve got that habit down pat you can graduate to running in short bursts, constant running by March or April and a marathon at the end of the year. What’s the one habit you most want to change?

2. Plan Ahead

To ensure success you need to research the change you’re making and plan ahead so you have the resources available when you need them. Here are a few things you should do to prepare and get all the systems in place ready to make your change.

Read up on it – Go to the library and get books on the subject. Whether it’s quitting smoking, taking up running or yoga or becoming vegan there are books to help you prepare for it. Or use the Internet. If you do enough research you should even be looking forward to making the change.

Plan for success – Get everything ready so things will run smoothly. If you’re taking up running make sure you have the trainers, clothes, hat, glasses, ipod loaded with energetic sounds at the ready. Then there can be no excuses.

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3. Anticipate Problems

There will be problems so make a list of what they’ll be. If you think about it, you’ll be able to anticipate problems at certain times of the day, with specific people or in special situations. Once you’ve identified the times that will probably be hard work out ways to cope with them when they inevitably crop up.

4. Pick a Start Date

You don’t have to make these changes on New Year’s Day. That’s the conventional wisdom, but if you truly want to make changes then pick a day when you know you’ll be well-rested, enthusiastic and surrounded by positive people. I’ll be waiting until my kids go back to school in February.

Sometimes picking a date doesn’t work. It’s better to wait until your whole mind and body are fully ready to take on the challenge. You’ll know when it is when the time comes.

5. Go for It

On the big day go for it 100%. Make a commitment and write it down on a card. You just need one short phrase you can carry in your wallet. Or keep it in your car, by your bed and on your bathroom mirror too for an extra dose of positive reinforcement.

Your commitment card will say something like:

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  • I enjoy a clean, smoke-free life.
  • I stay calm and in control even under times of stress.
  • I’m committed to learning how to run my own business.
  • I meditate daily.

6. Accept Failure

If you do fail and sneak a cigarette, miss a walk or shout at the kids one morning don’t hate yourself for it. Make a note of the triggers that caused this set back and vow to learn a lesson from them.

If you know that alcohol makes you crave cigarettes and oversleep the next day cut back on it. If you know the morning rush before school makes you shout then get up earlier or prepare things the night before to make it easier on you.

Perseverance is the key to success. Try again, keep trying and you will succeed.

7. Plan Rewards

Small rewards are great encouragement to keep you going during the hardest first days. After that you can probably reward yourself once a week with a magazine, a long-distance call to a supportive friend, a siesta, a trip to the movies or whatever makes you tick.

Later you can change the rewards to monthly and then at the end of the year you can pick an anniversary reward. Something that you’ll look forward to. You deserve it and you’ll have earned it.

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Whatever your plans and goals are for this year, I’d do wish you luck with them but remember, it’s your life and you make your own luck.

Decide what you want to do this year, plan how to get it and go for it. I’ll definitely be cheering you on.

Are you planning to make a New Year’s resolution? What is it and is it something you’ve tried to do before or something new? Why not pick one from this list: 50 New Year’s Resolution Ideas And How To Achieve Each Of Them

Featured photo credit: Ian Schneider via unsplash.com

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