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Last Updated on October 28, 2018

13 Brain Healthy Foods That Keep Your Brain Sharp Naturally

13 Brain Healthy Foods That Keep Your Brain Sharp Naturally

Feeding our brain is a hot topic in the nutrition and wellness world. And it should be! Studies have shown that eating certain foods can help ward off Alzheimers and improve memory. But feeding your brain with high quality, unprocessed foods has been linked to incredible benefits that translate into a higher quality of life and increased productivity.

There are, of course, foods we are wanting to keep out of our typical day-to-day diets. Foods such as sodas, cakes and cookies that contain high fructose corn syrup and other sweeteners have been linked to interruptions in the brain. Also, limiting processed foods that contain simple grains such as enriched flour, may have a detrimental effect on your brain power.

Instead, focusing on whole foods that are rich in antioxidants, vitamins and minerals have been proven to help with memory, computing power, and preventing disease. Here are some great brain healthy foods that really pack the power:

1. Walnuts

Good for both your heart and your brain, all nuts in general are good sources of healthy fats. Walnuts specifically are high in alpha-linolenic acid (ALA), a type of the famous Omega-3 fatty acid. In fact, a study completed in 2015 linked increased walnut consumption with improved cognitive testing scores.[1]

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2. Salmon

Fatty fishes such as salmon have gotten so much great attention related to their healthy fat content. Well here is another benefit to add to the list:

Because salmon is such an abundant source of Omega-3 fatty acids, they are a good source of decreasing blood levels of beta-amyloid. Beta-amyloid is the protein that forms the dangerous clumps in your brain leading to Alzheimer’s disease.[2]

3. Turmeric

It is now known that the neurons in our brains can continue to form new connections throughout adulthood which was once believed to be impossible. One of the main drivers in the process of building these new pathways is called brain-derived neurotrophic factor (BDNF).

The great news is that it is likely that turmeric can increase BDNF levels leading to improved brain function and decreased risk of degenerative brain processes.[3]

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4. Blueberries

The anti-oxidative properties of berries are powerful! It has been shown that consuming at least two servings of berries each week can improve memory and prevent memory decline.

5. Tomatoes

With the composition of your brain being mostly fat, 60% to be exact, the fat soluble nutrients in tomatoes act as a powerful safeguard. Specifically known as carotenoids, these nutrients are great antioxidants that help to neutralize free radicals. This is an important process to keep your brain functioning at its highest level.[4]

6. Chia Seeds

Another great source of healthy fats, the Omega-3 fatty acids found in chia seeds are a powerful brain enhancer.[5]

Here’re the amazing benefits of chia seeds (and some refreshing recipes).

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7. Broccoli

Research suggests that consuming dark green vegetables regularly slows cognitive decline. This is likely due to these veggies being rich in brain healthy nutrients such as Vitamin A, K, folate, lutein, and fiber.

8. Apples

Studies from 2006 showed that a common compound in apples, quercetin, may protect the neurons in our brain against oxidation. It is believed that the quercetin reduces cellular death in the brain related to oxidation and inflammation of the neurons. This process may play an important role in reducing neurodegenerative disorders such as Alzheimer’s.[6]

9. Spinach

Again! Those leafy greens! Leafy greens are a powerhouse of brain protective nutrients and antioxidants.

10. Onions

Onions are a good natural source of folate. Folate has been shown to improve the blood flow to the brain by decreasing homocysteine levels in the body. This also may have beneficial effects for those suffering with depression.[7]

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11. Flax Seeds

Another rich source of Omega 3 and ALA! Flax seeds can help reduce blood pressure and therefor improve blood flow to the brain. This reduction of blood pressure also helps reduce the risk of cardiovascular disease and strokes. It’s a win, win!

12. Coffee

The caffeine in your daily cup of Joe may be doing more than wake you up. A 2014 study showed that those with higher caffeine consumption had improved test scores on mental function and had better memory recall.[8]

13. Tea

The combination of caffeine and the amino acid L-Theanine found in tea, has been shown to have powerful effects on brain function. In a 2017 study, green tea was shown to improve cognition, memory power, and reduce anxiety.[9]

The Bottom Line

There are many foods that have been shown to benefit the brain! What is most important to keep in mind is to focus on whole, real foods.

In summary and in looking at the above list, you can see that nature has powerful benefits. Eating what nature is providing us is the fastest way to feeding your brain.

Featured photo credit: Lars Blankers via unsplash.com

Reference

[1] Cleveland Clinic: Food for Brain Health
[2] Harvard Health Publishing: Foods linked to better brainpower
[3] Healthline: 10 Proven Health Benefits of Turmeric and Curcumin
[4] Psychology Today: Fat Brains Need… Tomatoes.
[5] Nutrition Letter: Should You Jump on the Chia Seeds Bandwagon?
[6] Medical News Today: Apples: Health benefits, facts, research
[7] Medical News Today: Health benefits and risks of onions
[8] Harvard Health Publishing: Foods linked to better brainpower
[9] Phytomedicine.: Green tea effects on cognition, mood and human brain function: A systematic review.

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Julia Whelan

Registered Dietitian/Nutritionist

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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