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10 Superfoods That Increase Memory And Improve Mood

10 Superfoods That Increase Memory And Improve Mood

As the saying goes, you are what you eat. It turns out that this phrase is more true than most people think!

What you consume has a big effect on how your brain functions. As a matter of fact, a person’s memory, concentration, and even mood are affected by the various types of food they eat. Consider the fact that certain elements of a meal go directly into the synthesis of neurotransmitters that enable the brain to operate at peak performance. If deficiencies of these components exist, then the brain will suffer. Sluggishness and even a depressed mood can result. Below are some superfoods and recipes that have the right combination of nutrients to give your body much-needed brain food.

blueberry

    1. Whole Wheat Blueberry Pancakes

    Blueberries are no stranger to “superfood” lists, but this recipe has extra ingredients to provide more bang for your buck. Research has shown that blueberries provide a cognitive boost in reasoning skills, decision making, and verbal comprehension. The whole wheat provides your body with carbohydrates, which is the preferred energy source for your brain, as well as a low glycemic index.

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    tuna

      2. Tuna Burgers

      This mood-improving recipe calls for a spin on the classic burger ingredients. Tuna is one of the best sources of Vitamin B3 (also known as niacin) and Vitamin B6 (or pyridoxine). If there is a deficiency of these nutrients, depression can result. Pyridoxine even helps in the synthesis of serotonin and norepinephrine, which are neurotransmitters targeted by antidepressant medications. Get the recipe here.

      pumkin

        3. Pumpkin Seeds

        There is one important reason why you should be eating pumpkin seeds right now: zinc. For starters, pumpkin seeds are packed with this stuff. Studies have shown that individuals with ADHD have lower levels of zinc. That may simply be a correlation, but zinc can also detoxify your brain from heavy metals!

        salsa

          4. Spiked Caribbean Salsa

          Who wouldn’t want a superfood that includes rum? The ingredients call for mangos, bell peppers, onions, cilantro, lime juice, orange juice, coconut, and papaya. That last one is what gives this recipe its brain-boosting qualities. Papaya is packed with folic acid which some researchers say is a great adjunct for managing depression. Not only that, but the whole dish is loaded with tons of Vitamin C; so it can help maintain immunity and promote neurotransmitter creation.

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          sunflowers

            5. Yogurt and Sunflower Seeds

            Having healthy amounts of iron in your body is important because low levels have been associated with ADD symptoms. Magnesium and zinc are also critical. This superfood combo is loaded with all three, making it a great recipe to promote dopamine regulation. Dopamine is your body’s “happy hormone,” so why wouldn’t you want to maximize it?

            gravy

              6. Country Sausage Gravy

              Looking for a hearty recipe that has the added bonus of improving memory? Try this one: the country sausage and gravy recipe calls for the super herb sage. A placebo controlled study actually found that this ingredient improved memory recall compared to participants who did not consume sage. Get this brain-boosting recipe here.

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              lentils

                7. Lentil Soup

                If you want a slightly healthier alternative to country sausage, maybe lentil soup will do the trick. As the recipe points out, this dish can help provide the necessary ingredients for your brain to utilize serotonin. In fact, research suggests that folic acid could help manage medication-resistant forms of mood disorders.

                shrimp

                  8. Shrimp and Cocktail Sauce

                  Did you know that shrimp contain an essential nutrient called selenium? If someone had low levels of this mineral, decreased cognition and depression could result. Shrimp also boast a healthy amount of astaxanthin, which may even have benefits in preventing diabetes. Check out the recipe for a quick tip for making your own cocktail sauce.

                  chocolate

                    9. Anything with chocolate in it

                    Don’t resist your sweet tooth! Chocolate contains phenylethylamine, which is a psychoactive substance that makes people feel like they are in love. Snack on chocolate next time you are looking for a quick mood-boosting rush of endorphins.

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                    fish

                      10. Grilled Salmon

                      We have all heard about omega-3 and its numerous health benefits, but did you know that it has a proven effect in fighting depression? A recent study looked at its adjunctive effect at managing mood disorders. It turns out that omega-3, which is plentiful in salmon, can be beneficial for elevating mood and possibly even combating bipolar disorder.

                      [10 Superfood Recipes to Supercharge Your Brain | Neat Neuron]

                      Featured photo credit: sara marlowe via flickr.com

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                      Last Updated on September 18, 2020

                      7 Simple Rules to Live by to Get in Shape in Two Weeks

                      7 Simple Rules to Live by to Get in Shape in Two Weeks

                      Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

                      Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

                      1. Exercise Daily

                      It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

                      If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

                      Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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                      If you’re a morning person, check out these morning exercises that will start your day off right.

                      2. Duration Doesn’t Substitute for Intensity

                      Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

                      One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

                      This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

                      3. Acknowledge Your Limits

                      Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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                      Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

                      Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

                      4. Eat Healthy, Not Just Food That Looks Healthy

                      Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

                      The basic nutritional advice includes:

                      • Eat unprocessed foods
                      • Eat more veggies
                      • Use meat as a side dish, not a main course
                      • Eat whole grains, not refined grains[3]

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                      Eat whole grains when you want to learn how to get in shape.

                        5. Watch Out for Travel

                        Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

                        This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

                        If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

                        6. Start Slow

                        Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

                        If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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                        7. Be Careful When Choosing a Workout Partner

                        Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

                        My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

                        If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

                        I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

                        Final Thoughts

                        Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

                        Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

                        More Tips on Getting in Shape

                        Featured photo credit: Alexander Redl via unsplash.com

                        Reference

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