Archive for the ‘brain nutrition’ Category

Top Brain Foods

July 23, 2015

Study after study has found a relationship between what we put in our mouths and how well we can perform important thinking and memory tasks. There are indeed some foods that have been shown to improve brain function, protect against age-associated cognitive decline, even Alzheimer’s disease, and encourage focus and clarity.

avacado1Avocados—High in fiber and free of sodium and cholesterol, avocados provide nearly 20 essential nutrients, including omega-3 fatty acids widely acknowledged as the secret to a healthy heart and brain.

Beets—Beets are a good source of naturally-occurring nitrates, which help open blood vessels in the body, increasing blood flow and oxygen to places lacking in oxygen.

Berries—The high antioxidant content of berries helps protect brain cells from damage by harmful free radicals. Also, berries change the way the neurons in the brain communicate with each other. These changes can prevent inflammation that can lead to brain cell damage and thereby improve movement control and function.

Caffeine—The mild stimulant found in coffee has been shown to improve mental acuity, in addition to coffee’s antioxidant richness which helps maintain brain health. Some research suggests that drinking coffee can actually stave off depression in women.

Dark chocolate—In addition to the caffeine content in dark chocolate, which is thought to play a role in maintaining mental acuity, chocolate is rich in flavonoids, a class of antioxidant that helps to improve blood flow (and thus brain health) by regulating cholesterol and lowering blood pressure.

Fatty fish—The omega-3 fatty acids, EPA and DHA, in sardines, salmon and other fatty fish are well-known brain boosters, which have been linked to lower risk of dementia, improved focus and memory.

Garlic— Garlic’s inflammation-reducing properties may be beneficial for your brain. Researchers have found that the organo-sulfur compounds in garlic actually worked to kill glioblastoma cells, a type of malignant tumor cell. Aged garlic extract, known as AGE, may play a part in protecting against brain function loss, as indicated by its ability to increase memory, cognitive functions and longevity.

Olive oil—great source of monounsaturated fats, which have been shown to actually slow brain aging.

Spinach—Leafy green and cruciferous vegetables such as spinach are rich in the antioxidant lutein, which is thought to help protect against cognitive decline.

Walnuts—Full of heart-healthy and anti-inflammatory nutrients, walnuts are the only good nut source of alpha linolenic acid. They means they help promote blood flow, which in turn allows for efficient delivery of oxygen to the brain.

Water— Our brains depend on proper hydration to function optimally. When you lose too much water, brain tissue actually shrinks. Dehydration can affect cognitive function, and impair short-term memory, focus and decision making.

Wheat germ—Foods such as wheat germ and eggs are rich in choline which is involved in the body’s production of acetylcholine, a neurotransmitter that boosts memory.

Optiminds has earned a reputation for helping people of all ages improve cognitive skills. Our customized brain fitness programs take brain performance to new levels by strengthening nerve cells and improving cognitive power and concentration. Learn more about us by calling us today at (248) 496-0150 or by visiting us at: optimindsct.com.

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Breakfasts with Brain Power

July 23, 2014

yogurt1You hear it all the time—“Eat your breakfast!”

Eating a good breakfast can not only help you maintain a healthy weight and give you energy to face the day, but it also can increase your ability to concentrate.

The trick is to incorporate into your breakfast foods known to keep brain cells healthy and maintain cognitive ability. Here are some suggestions for breakfasts built with powerful nutrients for your brain:

Yogurt with walnuts and berries—The yogurt provides a foundation of protein. The walnuts add brain-saving omega-3s and the berries serve up one of the most concentrated sources of antioxidants. You can even add a little high-fiber cereal (shredded wheat for example) to ensure everything gets digested slowly for steady energy (and better concentration) all morning long.

Fried eggs “plus”—Fried eggs become healthier when you cook them with a brain food like olive oil; tomatoes, spinach, and an apple on the side round out the meal with important antioxidants.

Dressed-up cereal—When you shake up a basic bowl of cereal with pumpkin seeds and sliced peaches, you are adding brain-friendly vitamin E, healthy fats, fiber, and antioxidants.

Salmon on toast—Salmon is one of the best sources of omega-3 fatty acids, and experts think it is responsible for helping brain cells communicate with each other better. Spread a slice of whole grain toast with lox (smoked salmon spread), and add a dollop of cottage cheese for a breakfast that’s filling and fiber- and protein-rich.

Waffles with yogurt—Replace the syrup with yogurt on your favorite waffles. Top with berries and a little flaxseed and you’ve got a tasty breakfast everyone will love.

Want to power up your ability to concentrate? Optiminds has earned a reputation for helping to improve the study, reading, math and cognitive skills of students of all ages. We also have specialists in college counseling and athletic college prep counseling on our staff. Learn more about us by calling us today at (248) 496-0150 or by visiting us at: optimindsct.com.

Care and Feeding of the Aging Brain

June 14, 2014

brainfoods1We are learning more about the human brain every day, but there is still much about it that remains a mystery. One thing we do know is that our brains can deteriorate if we don’t take care of them.

So here are some things you can try to keep your “gray matter” healthy:

Eat brain-healthy foods—Choose foods that are lower in fats and cholesterol. Increase your intake of dark fruits and vegetables, fish and lean proteins. Instead of candy, snack on almonds and blueberries. Healthy snacks can lower blood sugar and improve cognition. Also, the Omega-3s in walnuts have been found to improve mood and calm inflammation that may lead to brain-cell death.

Read for half an hour a day— The Mayo Clinic Study of Aging found that reading books (in addition to other cognitive activities) can lead to a 50 percent decrease in your chances of developing dementia.

Exercise—Walking your dog or yourself for just 20 minutes a day can lower blood sugar and increase blood flow to the brain so you can think more clearly. Don’t forget about dancing. Learning new moves activates brain motor centers that form new neural connections.

Be a social animal—According to the Yale Medical Center, people who sustain close friendships and continue to socialize live longer.

Become a student again—Challenge your mind by taking courses at your local college, university, community college or adult education center. Many institutions offer discounts for senior students.

Learn a musical instrument—Recent studies show that after only four months of playing an instrument an hour a week, seniors experienced improvements in the areas of the brain that control hearing, memory and hand movement.

Improve your powers of observation—Stare straight ahead and see if you can make out what’s at the periphery. Walk down the street and scan to the left and right. These actions activate rarely used areas of the brain that can atrophy if not used enough.

Get out of your comfort zone—Try tasks that are opposite your natural skills. If you like numbers, learn to draw. If you love language, try logic puzzles.

Write it down—Research shows that handwriting helps stimulate the areas of the brain that deal with thinking, language and memory. Write stories or keep a daily journal for starters.

Sleep—Seven or eight hours of good sleep a night helps prevent memory loss and gives the brain to relax and process things you learned during the day.

Optiminds has earned a reputation for helping to improve the study, reading, math and cognitive skills of students of all ages. We also have specialists in college counseling and athletic college prep counseling on our staff. Learn more about us by calling us today at (248) 496-0150 or by visiting us at: optimindsct.com.

Study Ties Saturated Fat to Alzheimer’s Risk

January 23, 2014

brainfood1A recent study found that dietary saturated fat cut the body’s levels of a key chemical—apolipoprotein E (ApoE)—that helps protect against Alzheimer’s disease.

Study participants who received a high-saturated-fat, high-sugar diet showed a change in their ApoE that made it less able to help clear the amyloid. If left loose in the brain, amyloid beta proteins are more likely to form plaques that interfere with neuron function, the kind of plaques found in the brains of people with Alzheimer’s disease.

Diet also directly affected the amount of loose amyloid beta found in cerebrospinal fluid. People on a high-saturated-fat diet had higher levels of amyloid beta in their spinal fluid, while people on a low-saturated-fat diet actually saw a decline in such levels.

While this study is preliminary, it adds another small piece to the growing evidence that taking good care of your heart is probably good for your brain too. We tend to focus on diet in terms of weight and heart health, but often overlook that diet is critical for healthy brain aging. In addition, many of the things the brain needs to function properly—fatty acids and certain amino acids, for example—come only from food.

People focus on diet in terms of weight and heart health, but they overlook that nutrition can be key to cognitive function as well. According to research team member Suzanne Craft, a professor of medicine at Wake Forest School of Medicine, “Diet is a very underappreciated factor in terms of brain function. It’s quite well accepted for your heart and your cholesterol and your blood, but diet is also critical for a healthy brain aging. Many of the things the brain needs to function properly—fatty acids, certain amino acids— come only from food.”

Optiminds’ brain fitness programs take brain performance to new levels by strengthening nerve cells, and improving cognitive power and concentration. Dr. Jane Stewart at Optiminds has earned a reputation for helping to improve the study, reading, math and cognitive skills of students of all ages. Learn more about Optiminds’ by calling Dr. Stewart today at (248) 496-0150 or email her at: jstewart@optimindsct.com. And be sure to visit the Optiminds website at: optimindsct.com.

Eat Smart for a Healthier Brain—Part II

May 5, 2013

While the modern American diet is increasing the incidence of obesity and diabetes, it is also wreaking havoc on our brains. Here are more “superfoods” you can add to your daily diet to help increase your odds of maintaining a healthy brain for the rest of your life.

Whole grains—Oatmeal, whole-grain breads, brown rice and wheat germ are just a few examples of whole grains that can reduce the risk for heart disease. They promote cardiovascular health, meaning good blood flow to your body’s organ system, which includes your brain.

Beans—Often unappreciated for its health benefits, the humble bean stabilizes glucose (blood sugar) levels. While the brain is dependent on glucose for fuel, it cannot store glucose.  It relies on a steady stream of energy, which beans can provide. Any beans will do, especially lentils and black beans.

Pomegranate juice—With its potent antioxidant benefits, pomegranate juice helps protect the brain from the damage of free radicals. And no part of the body is more sensitive to the damage from free radicals than the brain.

greentea2Freshly brewed tea—Tea contains potent antioxidants, especially the class known as catechines, which promote healthy blood flow.  In addition, the modest amount of caffeine in tea can boost brain power by enhancing memory, focus, and mood.

Dark chocolate—In addition to powerful antioxidant properties, dark chocolate contains several natural stimulants, including caffeine, which enhance focus and concentration, and stimulate the production of endorphins, which helps improve mood. It is best to limit your intake to one-half ounce to 1 ounce a day.

Dr. Jane Stewart at Optiminds has earned a reputation for helping to improve the study, reading, math and cognitive skills of students of all ages. Learn more about Optiminds’ customized tutoring programs by calling Dr. Stewart today at (248) 496-0150 or email her at: jstewart@optimindsct.com. And be sure to visit the Optiminds website at: optimindsct.com.


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