How to improve your brain
The nutrients act on the intellectual capacity, we can choose and incorporate in our food those foods rich in essential fatty acids, vitamins, minerals and amino acids necessary to think better.
Recently a scientific study discovered that our eating habits are related to our brain and have repercussions on our memory, and provided information on how to prevent it.
Usually we consider fat as the greatest enemy of a healthy life, however this study discovered that some types of fat can affect the state of our memory.
This study deduced certain theories:
Unsaturated (poly and monounsaturated) fatty acids can help activate the enzymes that work with the nerve cells involved in memory.
The key would then be to consume healthy fats (poly and monisaturadas) and avoid those that are harmful. Done that would protect us against heart disease.
The study consisted in the evaluation of the eating habits of 825 people, those who took diets with high consumption of saturated fat, showed to be more prone to suffer from Alzheimer’s.
In contrast, those who had consumed polyunsaturated and monounsaturated fats, ie so-called “healthy” fats, experienced a decrease in the risk of suffering from Alzheimer’s.
The main causes of memory loss
1. Advanced age. As in the case of other organs, the brain suffers the consequences of the passage of time and changes appear that influence in a decisive way in the functionality of the same.
2. Cerebral vascular disease. We all know that the brain needs a good blood supply as well as oxygen to maintain its activity and ability. Patients with this type of alterations lose concentration and memory capacity.
3. Hypothyroidism. The alteration of the thyroid hormones is associated with a progressive loss of the superior intellectual functions.
4. Infections. There are infectious agents of the nervous system that can damage – sometimes irreversibly – those abilities.
5. Drug and alcohol use. Prolonged use of these substances is directly related to slow and progressive loss of memory and difficulties in concentration.
As it is known, different degrees of memory loss can occur, a selective loss of recent memory may occur and others that have a loss of remote memory. When a person can not remember what happened the day before or a few hours earlier it is spoken of an episode of amnesia, which is an immediate loss of memory and is usually a temporary and temporary event. A common example is the amnesia that occurs in traffic accident cases.
However, there are other cases in which the individual begins to notice a loss of memory of recent situations and, nevertheless, is able to remember facts happened many years. This loss of memory and memory of events far away in time is very frequent in the elderly.
Food guidelines we suggest to improve your brain
Consume blue fish, rich in essential fatty acids from the omega-3 series. These fatty acids are part of the membranes of neurons. There are several studies that conclude that there is a direct relationship between the good state of our mental capacity and high blood levels of this type of fat.
– Keep in mind that virgin olive oil and raw garlic also help to avoid memory failures.
– Usually take soy lecithin. It is a phospholipid integral to the membranes of neurons.
– Follow a varied diet rich in foods containing B vitamins such as whole grains, legumes and nuts. These vitamins are essential for brain functions. In fact, several studies show that even in the form of supplements can help improve our mental functions.
– Reduce or avoid tobacco, alcohol, and stimulant beverages.
– Avoid excessive consumption of white sugar and additives like dyes as they affect the nervous system and can alter the behavior. Its excessive use is related in the case of children with hyperactivity.
– Avoid hypoglycemia. For this you must do five meals a day at regular times and never start daily tasks – work, study, etc. – without having breakfast.
– Get enough sleep. Remember that lost hours of sleep are not recoverable.
– Practice exercise or soft sports. Avoid using “junk food”. Try to follow a diet rich in antioxidants. The most important are beta-carotene (provitamin A) and vitamins B3, B6, B8, B12, C and E as well as Glutation Peroxidase; List to which must be added minerals such as chromium, zinc and selenium, calcium and magnesium.
Vegetable products with antioxidant properties include garlic, spirulina kelp, soybeans, wheat germ, tea, wine (especially red wine), fish, some vegetables (broccoli, cabbage, carrots, onions , Spinach and tomatoes) and certain fruits (grapes, citrus – orange, lemon and grapefruit – plums, strawberries, raspberries, currants and blueberries).
Avena: besides containing avenine – a relaxing alkaloid – has vitamin B1 whose lack produces irritability. It is an excellent substance to combat intellectual fatigue.
Almond: is a fruit with a proportion of minerals very suitable for the functioning of the brain and nervous system.
Walnut: its efficacy to improve intellectual performance is demonstrated because of its high phosphorus content.
Wheat germ: for its content in B vitamins is an essential food for memory.
HARMFUL FOODS TO AVOID
White sugars: they produce excessive hyperactivity and nervousness.
Saturated Fat: These fats and “trans” fatty acids are responsible for many alterations in cerebral vascular health.
Alcohol: produces a serious deterioration of the nervous system, loss of concentration and emotional instability. Breaks neural connections like chemical anesthesia.
Protein: Excessive intake of protein – especially red meat and cured cheese – reduces the production of tryptophan and serotonin, which causes a high degree of excitation in the nervous system.
Phosphatidylserine: is one of the most effective brain nutrients. Its function is to maximize nerve transmission between brain cells. We can realize its importance if we consider that our brain is floating in essential fatty acids and phospholipids, one of which is phosphatidylserine. Approximately 60% of our brain tissue is fat and if you do not have enough at your fingertips the brain is unable to work properly. Without fat the brain can not produce or transmit electrical impulses.
It also acts as a biological detergent for our brain, providing flexibility to cell membranes and neurons. It can also increase the number of receptors in the brain cells by providing more docking points and circuits for neurological communication.
It has been shown that in young adults significantly increases mental abilities. It is also effective in improving memory loss in older people.
Vitamin B complex: besides being an indispensable nutrient for the nervous system, the deficiency of this complex is associated with anxiety and nervous disorders, which decreases concentration and memory. In addition, B12 deficiency is associated with memory loss.
Acetyl L-Carnitine: Provides mental agility, improves mood, slows aging of brain cells, promotes blood flow to the brain and increases metabolism in nerve centers.
Phosphatidylcholine: it is a specific protector of the nervous system and also the main source of choline, which in turn is essential for the formation of acetylcholine, one of our most important neurotransmitters.
L-Glutamine: is used by the brain as a source of energy. It is also the great natural balancer of excitation and is present as a fundamental element in several neurotransmitters.
Vitamin B1: It has been shown that high doses of this vitamin can enable people with mental disabilities to concentrate more and make better use of their mental abilities.