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Brain Health

**Warning: as the saying goes, too much of anything is not a good thing. Excessive intake of vitamins, minerals, or herbs can have negative effects on your health. Each individual has unique biological makeup and varying hormone levels, resulting in different nutritional requirements that may evolve over time. The key is finding the right balance for you

brain

Fun fact: Our brains, though only 2% of our body weight, consume about 20% of our daily energy intake. This energy is used to fuel brain cells and maintain healthy brain function. An unhealthy diet can instigate neurological changes in brain structure and functions. 

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Brain Exercises

Yes, you read that right. Exercises... for the brain.. Here are some ways to 'exercise' and help keep your brain functioning strong. And get this- the exercises are actually fun!  

books
  • Reading

  • Jigsaw puzzles

  • Word puzzles (crosswords, word searches, cryptograms, etc)

  • Logic problems

  • Chess/checkers

  • Sudoku

  • Card games (solitaire, gin rummy, hearts, spades, etc)

  • Learn a dance move

  • Increase your vocabulary

  • Learn a new language

word puzzle

Brain & Nerve Focused: Foods

fruits & veggies
  • Green, Leafy Vegetables (kale, spinach, arugula, collards, broccoli, etc.): Packed with nutrients like vitamins B9, E, and K, lutein, folate, carotenoids, flavonoids, and beta-carotene, which may help slow cognitive decline, protect against free radicals, and support neurotransmitter production through folate.

  • Fatty Fish (salmon, cod, tuna, pollock, mackerel, herring, trout, etc.): Rich in Omega-3s, particularly DHA, which supports brain function by enhancing cell structure, leading to improved cognition and memory.

  • Berries (especially blueberries): Loaded with antioxidants, particularly flavonoids, which reduce inflammation and oxidative stress in the brain, protect brain cells, improve blood flow, and boost concentration. They may also slow degenerative changes and enhance neural communication.

  • Nuts & Seeds (walnuts, almonds, peanuts, pistachios, macadamias, Brazil nuts, sunflower and pumpkin seeds): High in protein, omega fatty acids, and essential vitamins. Walnuts offer double the antioxidants, helping to fight cognitive decline, while pistachios prevent inflammation, and macadamias support brain health. Healthy fats also provide a steady source of energy for focus.

  • Avocados: Full of omega fatty acids, monounsaturated fats, magnesium, and vitamins B9, E, and K, which promote cell growth, protect cell membranes, aid brain function, and improve memory and concentration.

  • Beans: High in fiber, B vitamins, and omega fatty acids. Fiber helps with sustained energy release for focus, B vitamins convert homocysteine to brain-supportive chemicals, and omega fatty acids support brain development.

  • Tomatoes: Contain lycopene, an antioxidant that regulates inflammation-related genes and supports healthy brain cell growth.

  • Whole Grains: Provide complex carbs, omega-3s, and B vitamins, supporting energy levels, learning, memory, and mood stability.

  • Dark Chocolate: Rich in antioxidants, flavonoids, caffeine, and iron. Antioxidants protect the brain, flavonoids improve memory, and iron aids neuron health and mood regulation.

  • Brown Rice: Contains B vitamins that convert homocysteine to essential brain chemicals for learning and memory formation.

  • Green Tea: Contains antioxidants that protect against free radicals.

  • Eggs: Include tryptophan, vitamins B6 and B12, folate, and choline, which support memory, cell communication, and serotonin production.

  • Citrus Fruits (oranges, grapefruits, lemons, limes): High in vitamin C, essential for neurotransmitter production to enhance focus and concentration.

  • Beets: High in antioxidants and nitrates, which boost blood flow to the brain and contain betaine to prevent homocysteine buildup, aiding mental clarity.

  • Extra Virgin Olive Oil: Contains polyphenols, antioxidants that protect the brain from damage, promoting cognitive health.

Brain & Nerve Focused: Herbs & Spices

spices & herbs

Herbs good for cognitive health & nerve functioning:

 

  • Ashwagandha: Known for its adaptogenic properties, ashwagandha helps reduce stress and anxiety, which can improve mental clarity. It is also thought to support nerve growth and may protect against neurodegeneration by reducing inflammation and oxidative stress.

  • Brahmi: Commonly used in traditional Ayurvedic medicine, brahmi (also known as Bacopa monnieri) is praised for its potential to enhance memory, learning, and mental focus. Its antioxidants support neural health, and it may reduce anxiety, aiding in improved cognitive performance.

  • Cat’s Claw: Sourced from the Amazon rainforest, cat’s claw is known for its antioxidant properties that may protect brain cells from damage. It is also believed to help improve cognitive performance by reducing inflammation and oxidative stress in the nervous system.

  • Ginkgo Biloba: Often used for memory support, ginkgo biloba improves blood circulation to the brain, which can enhance memory, focus, and mental clarity. Its antioxidant effects protect against age-related cognitive decline and support nerve cell health.

  • Gotu Kola: Known as the “herb of longevity” in Ayurvedic and Chinese medicine, gotu kola is believed to support cognitive function, reduce anxiety, and improve memory by promoting brain cell repair and enhancing circulation.

  • Lion’s Mane: This medicinal mushroom is known for its neuroprotective properties. Lion’s mane contains compounds that may promote nerve growth and repair, supporting memory and cognitive function, and potentially aiding in recovery from nerve injuries.

  • Rosemary: Used as both a culinary herb and a traditional remedy, rosemary is associated with improved memory and mental clarity. The herb’s aroma and compounds may increase circulation to the brain and reduce inflammation, supporting overall cognitive health.

  • Saffron: Known for its antioxidant and anti-inflammatory properties, saffron may support mood and memory. It has shown potential in studies to improve mood-related cognitive function and help protect brain cells from oxidative stress.

  • Shankhpushpi: Often used in Ayurvedic medicine, shankhpushpi is valued for its potential to improve memory, reduce stress, and enhance cognitive function. It acts as a natural brain tonic, supporting concentration and relaxation.

  • Triphala: A traditional Ayurvedic blend of three fruits (amla, bibhitaki, and haritaki), triphala is high in antioxidants and supports overall body and mental health. It is believed to detoxify the body and improve mental clarity and memory.

  • Turmeric: Curcumin, the active compound in turmeric, has strong anti-inflammatory and antioxidant properties. It may protect against age-related cognitive decline by promoting the production of brain-derived neurotrophic factor (BDNF), which supports nerve growth and repair, and by reducing inflammation in the brain.

Brain & Nerve Focused: Vitamins & Minerals 

Did you know? We have heard since we were children that we need our vitamins to keep our bones and teeth strong and keep us healthy. Did you know that they are also important in the functioning of our brains and nerve cells?

brain
  • Vitamin B1 (Thiamine): Essential for maintaining healthy nerve cells and overall nerve function. Found in whole grains, nuts, seeds, and watermelon.

  • Vitamin B3 (Niacin): Supports the nervous system and cognitive health. Found in whole grains, mushrooms, asparagus, leafy green vegetables, peanut butter, fish, and potatoes.

  • Vitamin B6 (Pyridoxine): Crucial for brain function and neurotransmitter synthesis. Found in avocados, bananas, nuts, vegetables, and various fruits.

  • Vitamin B9 (Folate): Necessary for neurotransmitter production and brain health. Found primarily in leafy green vegetables.

  • Vitamin B12 (Cyanocobalamin): Supports the health of the central and peripheral nervous systems and is essential for nerve function. Found in fish, eggs, meat, and fortified foods like soymilk.

  • Calcium: Assists in nerve impulse transmission, promoting nervous system communication. Found in yogurt, cheese, milk, tofu, salmon, and leafy green vegetables.

  • Choline: Important for brain and nervous system health, supporting memory and cognitive function. Found in eggs, salmon, and peanuts.

  • Iodine: Influences nerve function and is necessary for cognitive health. Found in iodized salt and various seafoods.

  • Potassium: Vital for sending nerve impulses and maintaining nerve and muscle function. Found in fruits, vegetables, grains, and beans.

  • Sodium: Essential for transmitting nerve impulses and supporting nervous system function. Found in salt, soy sauce, and vegetables.

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