Brain Health

Brain fog, whether caused by too much stress or not enough sleep, can cause you to suffer from inattention, slow thinking, and forgetfulness. Is the inflexibility of thinking caused by brain fog frustrating? Although this is not a recognized medical term, eliminating brain ambiguity and improving concentration are things that modern people are quite concerned about. Brain Fog As with all things health-related, diet plays a big role. Marie Reynolds, global skin and health expert, said: “When it comes to brain health, diet also determines health to a large extent. What you fuel your body with has a direct impact on your brain function because the brain is always hungry. “

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Here are five foods you should include in your daily diet to help clear away brain fog and boost your brain power.

1. Dark leafy green vegetables improve neurological processes

Green leafy vegetables like kale, spinach, and Swiss chard are rich in antioxidants, which help neutralize cell damage caused by free radicals. Research conducted at the University of Georgia shows that two specific carotenoids found in leafy green vegetables, lutein and zeaxanthin, can improve the link between visual processing, a process responsible for more than 50 percent of the cerebral cortex. Antioxidants are thought to be the only two carotenoids that can cross the blood-retinal barrier to nourish the eyes and brain. In addition to improving processing speed, they also aid visual memory, boost blood flow to the brain, and enhance cognitive flexibility. . Early research has also confirmed that eating dark green vegetables can reduce cognitive decline. According to a study specifically focusing on older adults, older adults with mild cognitive impairment had less cognitive impairment than older adults who took regular vitamin supplements. Levels of lutein and zeaxanthin are lower in the brain.

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2. Fatty fish reduces inflammation

Fish such as sardines, mackerel, and herring contain large amounts of omega-3, or polyunsaturated fatty acids. Fatty fish have an almost unparalleled boost to the brain. Considering that about 20% of the brain’s weight is made up of polyunsaturated fatty acids, eating lots of them is crucial for brain development. There are two main omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), that are particularly beneficial to the brain because they help maintain cell membrane health, among other things. “Essential fatty acids are essential for brain cells to connect and create new synapses, which is where neurons communicate with each other for daily cognitive functions,” says health expert Marie Reynolds. Omega-3s may also help treat depression Brain diseases such as Alzheimer’s disease, which experts believe may be related to higher than normal levels of inflammation in the brain. Both DHA and EPA have strong anti-inflammatory properties, which means they can effectively help reduce symptoms and prevent their onset.

3. Animal protein promotes brain cell signaling

In addition to water, the brain is mainly composed of protein. In order for it to function as it should, it requires large amounts of amino acids, also known as protein-forming molecules, to reach the brain through the otherwise impermeable blood-brain barrier. The blood-brain barrier is a major component of the central nervous system that keeps essential substances in the brain and unwanted substances out. Protein-rich foods like unprocessed red meat, eggs, and poultry contain amino acids like tryptophan, tyrosine, and arginine, which the brain uses to produce neurotransmitters for mood regulation, and general cognitive function . Although other plant sources also contain amino acids, animal proteins are called complete proteins, meaning they contain all the amino acids we need.

4. Eat more eggs to combat brain atrophy

As we age, the brain undergoes many functional and structural changes. After the age of 40, in addition to slowing down activity, the cortex becomes thinner and the brain volume decreases by 5% every decade. This loss can lead to impaired thinking and memory. In addition to their many benefits, eggs are rich in B vitamins, including B6, B12, and folate, which can lower homocysteine ​​levels in the blood. Homocysteine ​​is an amino acid that, when present in high levels, can increase the risk of dementia and stroke. In a study of older adults with mild cognitive impairment, high doses of B vitamins significantly slowed the normal rate of brain shrinkage. If your memory is failing, it’s even more important to eat eggs. The choline in eggs is a nutrient in the yolk, which is very helpful for the nervous system because it helps regulate mood and memory. The same B vitamins also help keep brain function running smoothly. “Any food that contains B vitamins is good for brain function because they bind to any heavy metals and transport them out of the body, which is a very important function because heavy metals can slow down brain function,” says Marie Reynolds.

2023-11-01 12:01:35

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