Do you usually take care of your brain health? Having a mind functioning in perfect harmony is a gift, but in order to have a healthy mind, effort is required. See tips on how to improve brain function and how to keep it healthy.
How to improve brain performance and prevent disease?
Physical activity
The exercise is fundamental to the brain. The more blood circulates through the brain, the greater the number of new neurons. And a great way to increase blood flow is to stay active throughout the day.
Physical activity stimulates the development of new neurons in a region of the brain responsible for memory, the hippocampus. Other brain regions, linked to cognition and reasoning, also benefit from physical activities. The practice of moving helps to increase brain volume in areas of the frontal lobe, an important region for reasoning, and the corpus callosum, an area that joins the two halves of the brain. This improves the speed of reasoning.
Food and Nutrition
Antioxidant foods have a direct effect on the brain, increasing the production of neurons and connections between cells.
It has been discovered that certain nutrients can affect the functioning of the brain, and that chronic diseases linked to obesity, such as diabetes , can increase the risk of neurodegenerative diseases, such as Alzheimer’s.
What is Alzheimer’s Disease?
Alzheimer’s disease is a brain disease that usually affects older people. The disease has no specific cure, and can cause great frustrations and challenges for patients and caregivers. Early symptoms include forgetting names, confusion and problems with words and speech, while more advanced symptoms include more severe problems such as paranoia and abusive behavior.
Alzheimer’s disease is believed to be caused by the deposition of a protein in the brain called beta-amyloid (or Aβ). The Aβ protein creates a type of “scar” in the brain, which results in memory loss and other symptoms of Alzheimer’s disease. Preventing the Aβ protein from depositing may be the answer, both for prevention and, possibly, to reverse this debilitating disease.
Nutrients that help prevent Alzheimer’s and help keep the brain more active and healthy
Omega-3 Fatty Acids
The fatty acids omega-3 are polyunsaturated fatty acids with various benefits to the brain. Specifically, docosahexaenoic acid (DHA) is one of the primary structural components of the human brain.
DHA is a key component of brain cell membranes, and is vital not only for its structure, but also for its function. Studies have shown that an insufficiency of DHA in the brain can cause several health-related problems, affecting both brain nerves and behavior.
Omega-3 fatty acids have anti-amyloid and anti-inflammatory properties. Specific brain imaging shows that there is a higher brain flow in regions of the brain responsible for memory and learning in people with higher levels of omega-3.
Suggested dose: 1,000 mg to 4,000 mg daily .
Curcumin
The curcumin may have a significant role to keep the brain healthy. Also known as long turmeric and turmeric, it has anti-inflammatory, antioxidant and digestive properties.
Curcumin, the active chemical compound in turmeric, is believed to provide many of its health benefits:
- Reduces Aβ production
- Prevents Aβ buildup in the brain
- Increases Aβ removal from the brain
- Increases the level of glutathione in the brain, a potent antioxidant
- Prevents brain cells from aging
- Reduces oxidative damage in the brain
- Reduces inflammation in the brain
The suggested dose is 500 to 1,000 mg, once or twice a day .
Cobalamin (vitamin B12)
The vitamin B12 (also called cobalamin or cyanocobalamin) is an important nutrient needed to help optimize the health of the brain, nerves and blood. However, despite its importance, there is much evidence to indicate that people around the world are deficient in this essential nutrient. Vitamin B12 has many functions:
- Reduces fatigue
- Optimizes memory function
- Optimizes sleep
- Helps make red blood cells
- It is involved in DNA synthesis
- Helps with protein production
- Helps in the production of brain chemical compounds (neurotransmitters) to prevent depression
- Improves nerve function and communication
- Reduces homocysteine levels – high levels of the homocysteine amino acid are associated with an increased risk of dementia, heart disease and stroke.
The suggested dose is 500 to 5,000 mcg .
Zinc
The zinc is an essential mineral, vital for proper health and to help optimize brain health. A nutritious, balanced diet rich in zinc-containing foods is important to ensure adequate blood and tissue levels. Zinc is useful for a variety of health problems.
Zinc plays an important role in brain health. When there is a deficiency of this nutrient, the person may have difficulty remembering things.
The suggested dose is 15 to 50 mg .
Niacin (vitamin B3)
Scientists believe that Alzheimer’s can be caused by severe niacin insufficiency. A 2004 study indicated that adequate consumption of niacin can have a protective effect on the development of Alzheimer’s disease and cognitive decline linked to age.
The suggested dose is to start with 100 mg .
Certain supplements are super important for harmonious brain activity. But the important thing is to have a very varied diet with fruits, vegetables, proteins , good fats and to avoid excess carbohydrates and sugars .
Other Strategies to Prevent Brain Deterioration
Cognitive dysfunction and Alzheimer’s are problems that will become more prevalent in the coming decades. Everyone should follow strategies to help prevent brain deterioration. Conventional pharmacotherapy is always an option, but consider the role that nutrition and vitamins play in brain health.
One of the ways to improve brain action is the nootropics. They are cognitive enhancements are known for their positive effects on mental performance, and some have been suggested to support memory, energy and focus. Think of them as gains for your brain. Some examples of nootropics are: phosphatidylserine, L-theanine + caffeine, creatine, huperzine-A, choline, bacopa monnieri, rhodiola rosea and Asian ginseng.
