Dark Chocolate. Yes, here’s another reason to consume some delicious chocolate! Dark chocolate contains flavonoids (a group of antioxidants) which may help protect the brain. I’d recommend choosing a brand with 70% or great cocoa content. Chocolate paired with some fruit makes for the perfect night time snack. 

Beets. Beets contain nitrates which convert to nitric oxide in the body. This promotes increased blood flow to the brain supporting optimal brain function. Dark red veggies, like beets, are also potent sources of antioxidants. You can throw beets into a salad or drink concentrated beetroot juice for even more nutritional benefits. 

Coffee. If coffee is the highlight of your morning, you aren’t alone and here’s another reason to drink it! Coffee contains antioxidants which reduce inflammation and caffeine which keep your brain alert. Coffee also may boost your feel good hormone, dopamine. 

While many things impact brain health and function that aren’t in our control, adding in these foods is a great way to boost your alertness, mood and memory. Comment below your favorite way to have these brain foods!

If you want more information about how to consume nutrients to optimize your health check out my book Eat Your Vitamins today!

Source link

The post The 9 Best Foods to Support Brain Health — Healyourhealthyourself appeared first on Heal your health yourself.

It may seem like losing weight has everything to do with what you eat and how often you move your body. However, it turns out that there may be ways to get your brain in on the action in order to achieve a lean and healthy body.

Dr. Ellen Albertson, a registered dietician, nutritionist, and psychologist, as well as the author of ROCK YOUR MIDLIFE: 7 Steps to Transform Yourself and Make Your Next Chapter Your Best Chapter, offers the following three ways to “reprogram your brain for weight loss.”

Keep reading to discover and adapt her tips, and next, don’t miss these 10 Weight Loss Recipes People Are Obsessed With.

First, it’s key to “manage stress/cortisol effectively so you don’t turn to comfort food to feel better,” Dr. Albertson explains.

Susan Bowerman, M.S., R.D., CSSD, CSOWM, FAND, and the Senior Director of Worldwide Nutrition Education and Training, confirms to Eat This, Not That!: “A big key to weight loss is behavior modification, which is a sort of reprogramming if you will.”

“To effectively lose weight and keep it off, it’s critical to focus on the behaviors that are getting in the way of progress, and learn to modify those behaviors in order to reach goals.”

Related: Don’t forget to sign up for our newsletter for more of the latest health and food news!

Beyond that, you need to nourish your microbiome. “Research shows that not only does having a healthy microbiome support weight loss, it can also boost your immune system and mood,” Dr. Albertson explains.

Related: One Major Effect Gut Health Has on Your Blood Pressure, New Study Says

According to Dr. Alberston, the third way to reprogram your brain for weight loss is to “use self-compassion to regulate your emotions so you don’t eat your feelings.”

Indeed, Holli Rovenger, a dietitian and wellness professional couldn’t agree more with Dr. Albertson’s tips. While noting that Dr. Albertson’s suggestions “have all been studied and proven successful,” Rovenger tells Eat This, Not That!: “In my opinion and experience, reprogramming your brain, along with retraining your taste buds and using behavior modification, is the way to long-term weight loss. If it was just about the food, people would not be enrolling and re-enrolling in all the large weight loss programs.”

Related: The #1 Best Food to Crush Hunger Cravings and Lose Weight Fast

However, Rovenger also adds this one important tip to Dr. Alberston’s list: take your time.  “Reprogramming your brain along with behavior modification should be done in a slow, steady, and consistent process to be successful,” Rovenger says.

To find out more about ways to achieve a lean body for good, be sure to read 200 Best Weight Loss Tips.

Source link

The post 3 Ways to Reprogram Your Brain to Achieve a Lean Body, Dietitian Says — Eat This Not That appeared first on Heal your health yourself.

Brain fog isn’t pleasant – whether you can’t focus at work or you’re feeling tired throughout the day, brain fog can have a negative impact on your productivity. Forgetfulness, disorientation and a lack of clarity are some of the most common signs that you need to take action. Thankfully, there are a number of vitamins and nutritional supplements that can help to alleviate the symptoms of brain fog; helping you to regain your mental agility and get you back to doing what you love the most.

Vitamin B

B vitamins have a crucial role in the function of your brain and body. They have been proven to regulate your natural energy levels and improve your mood to keep you switched on. Vitamin B6, B12, niacin and folic acid all help to support a healthy and well-functioning immune system too, which is one of the most important aspects for feeling alert and ready to go. Additionally, vitamin B12 can help to maintain effective cognitive function and therefore, support your concentration levels. All of these beneficial effects are why we decided to include B vitamins within our Neubria Charge Energy supplement. Ultimately, if you’re feeling the effects of brain fog holding you back throughout the day, B vitamins could give you the helping hand that you’re looking for.

Fish Oils

Fish or krill oil hold great potential benefits when it comes to fighting against brain fog. These oils contain docosahexaenoic acid (DHA) – an omega-three fatty acid that has been shown to improve the way your brain responds when you’re experiencing mental fatigue. They also help to maintain the function of your heart, which can limit the effects of brain fog in the future. If you’re interested in trying omega-3, our Krill Oil supplement could be just what you’re looking for – our supplement is also made using sustainably caught krill! Please remember to take all supplements with a big glass of water too – as one of the major causes of mental fatigue is dehydration.

Ginseng Extract

Everyone’s heard of ginseng teas and other natural remedies, but did you know that they could have a major impact on decreasing your stress levels? Ginseng has been used by humans for thousands of years for medicinal purposes, which may be due to the numerous benefits that this natural extract has, including building your immune system, regulating your blood sugar levels and improving your focus. Again, we’ve harnessed the natural power of this incredible natural ingredient and used it within our Energy supplement to help give you natural uplift of energy when you need it most.

In summary, there are a number of vitamins and natural extracts that can help to support your mind and body through the unwanted effects of brain fog. It’s just a case of trying them out and seeing what works for you.

Are you interested in improving other elements of your cognitive function? Our extensive range of all-natural supplements can help you to take the first step. If you’re struggling to achieve deep and restful sleep, our Sleep Drift supplement contains chamomile and saffron to help you feel calm and drift away into a good night’s rest. Alternatively, if you’re looking to level up your cognitive function, check out our Neubria Edge Focus supplement, which contains ashwagandha, rhodiola and other totally natural and wonderful ingredients!

*collaborative post

Source link

The post What Are The Best Vitamins For Brain Fog? appeared first on Heal your health yourself.

The brain is the most complex organ in our body. From the physical actions of movement, balance, control and co-ordination, the life essential functions of breathing, swallowing, blood pressure and heart beat, to the mental controlling of speech, memory, intelligence, decision making and even helping to shape personality and create the essence of who we are as a person; the brain is in charge of everything that happens inside our body.

As we navigate through life, just as our body grows and changes so too does our brain. And of course we all want to be able to reach our full potential and to live the most purposeful, satisfying, and successful life we possibly can. Dr. Barbara Koltuska-Haskin is a practicing neuropsychologist and author of the book How My Brain Works: A Guide to Understanding It Better and Keeping It Healthy. In her book she explains in easy-to-understand language the range of neuropsychological evaluation processes she uses on the wide variety of clients she has helped and then guides us through a series of tips to help build and to maintain optimum brain health as we navigate our way through life.

Dr Barbara has kindly shared an extract with us from her chapter all about menopause and memory, something I know many of you, including myself, are interested in.

Chapter 16 – Menopause and Memory

Memory and other cognitive problems experienced by women during menopause are real and appear to be more acute during the first year following the final menstrual period (Weber, M. T. et al. 2013). The changes in hormones and natural decline of estrogen affect all women’s bodies, including their brains. Learning and memory are associated with those regions of the brain (hippocampus and prefrontal cortex) that are rich in estrogen receptors. Women may complain of “fuzzy thinking” (Northrup, C. 2002) or “cotton head,” an inability to think straight, organizational problems, attention/concentration problems, mood swings, and depression. These usually aren’t symptoms of dementia, and usually memory does return to normal for the person’s age. However, about 5 percent of women above the age of sixty have some form of dementia. After the age of seventy, it’s 12 percent, and the percentage is higher as you get older. I strongly agree with Dr. Northrup, who said, “Women need to know that statistical data on dementia cannot predict whether any particular woman will develop memory problems.” (Northrup 2002, p. 566).

“I may have the beginning of dementia.”

Janet was a fifty-three-year-old nurse, tall and elegantly dressed, who was referred to me by her physician. Visibly anxious, she stated with tearful eyes and trembling voice, “I may have the beginning of dementia.” When asked detailed questions about her current problems, she reported that she had been forgetful for the past few months and was making stupid mistakes at work. She didn’t have a family history of Alzheimer’s dementia or any other forms of dementia. However, the husband of her best friend was recently diagnosed with the early stage of Alzheimer’s dementia. She noticed him having memory problems, and she was afraid that she could be experiencing some of these problems as well.

After talking to her for a while to make her feel more comfortable, I explained that memory complaints aren’t necessarily memory problems and told her what kind of testing we would be doing to address her concerns. I mentioned that most patients with dementias have problems with judgment and insight, and they tend to be in denial about their memory and other cognitive problems. They’re mostly brought for evaluation by family members who see changes in their functioning. These changes are frequently not obvious to the patients themselves.

This made her feel more comfortable and eager to start testing. She mentioned that she had been menopausal for the past year and wondered if this might have something to do with her difficulty with cognitive functioning.

After testing was completed, it turned out that her memory was generally within the normal range for her age group, and her verbal memory was even above the normal range. She exhaled with relief. I explained to her that some menopausal women experience memory and cognitive problems, especially for the first year, but it usually comes back to normal. Therefore, her memory may have been somewhat higher before menopause, but at present, there was no reason for her to worry. She was advised that we got good baseline results for her memory functioning, and if she had concerns in the future, she could return for retesting. She might also benefit from therapy to help her deal with anxiety and stress at work. She called several weeks later thanking me and telling me that she was doing much better.

Janet’s story isn’t that uncommon.

In my clinical practice, I see several middle-aged women a year who are experiencing memory problems and are afraid they’re having the beginnings of dementia. The fear of losing their mind and being unable to function in the future causes them sadness, depression, and insomnia and significantly affects their quality of life. So if you experience this problem, instead of dwelling on the unknown, you can discuss with your physician or other health care provider whether you can benefit from completing a neuropsychological evaluation. The memory tests have specific norms for every age. The evaluation will help to find out if, in fact, you have memory problems or merely memory complaints and what kind of memory, verbal, or visual or which memory processes, retentive memory or encoding, are affected. This specific information will allow the neuropsychologist to give you detailed information as to what you can do to improve your overall functioning and the quality of your life.

Please remember this:

Most of the time you can improve your brain functioning, even after a major neurological event or illness.

You simply need to find the best and most effective way of doing it with the help of your health care professionals. Take the example of Dr. Jill Bolte Taylor, a neuroscientist who recovered quite well after a massive stroke and wrote a fascinating book, My Stroke of Insight: A Brain Scientist’s Personal Journey (2008).

Where Can I Find Out More?

Dr Barbara’s book ‘How My Brain Works: A Guide to Understanding It Better and Keeping It Healthy’ is available in either paperback or eBook format from Amazon https://www.amazon.com/How-My-Brain-Works-Understanding/dp/1948749610

You can also find out more about Dr Barbara’s work here – https://www.drkoltuska.com/

*collaborative post

Author Bio

Dr. Barbara Koltuska-Haskin is a neuropsychologist in private practice in Albuquerque, NM. In addition to her research and academic teaching background, she has over 30 years of clinical experience.

She is a classically trained mezzo-soprano with a deep love for organic gardening.

Source link

The post How My Brain Works – Menopause And Memory appeared first on Heal your health yourself.

A lot of times our brain can go on autopilot. As creatures of habit, we tend to complete the same routine on a daily basis–get up, get dressed, go to work. Then, by the time we get home, we’re usually tired we tend to zone out in front of the TV.

It’s important to keep your mind active because a well-stimulated brain not only improves your mood, but it also keeps you healthy and can reduce your risk for cognitive disorders.

Just like you keep your body healthy and active, you have to do the same for your brain. This doesn’t mean you have to do something drastic like learn a foreign language, but you should focus on a few small things you can practice regularly.

Improving your brain health doesn’t have to be complicated, there are a few easy things you can work into your daily routine to keep your brain sharp.

1. Exercise

Physical activity is important for a healthy lifestyle and exercise not only helps you physically, but it also improves your brain health at the same time. When you exercise regularly, it not only reduces your risk for Alzheimer’s disease, but it also can slow aging by 10 years.

Exercise is good for the brain because it increases blood flow, which is important because it provides oxygen and nutrients to the brain. Fitness also releases feel-good endorphins and can help create new brain cells, slowing down cognitive decline.

According to the Mayo Clinic, you should get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week. Here are some specific workouts you can do to fuel your brain.

Walk or Run

Walking or taking a daily run is an easy way to incorporate physical activity into your day, that won’t take up a lot of time and doesn’t need any equipment.

Just by taking a daily walk you can improve your brain health because when you walk it increases your heart rate and causes you to breathe deeper, which improves oxygen flow to the brain. 

Aerobics

Studies show that aerobic exercise can improve a person’s cognitive function and can also boost cardiovascular health.

Aerobics is a type of workout that will increase your heart rate, but not immediately give you shortness of breath so you can perform the activity for a longer period of time. Some great aerobic exercises include cycling or swimming.

Weight Training

Strength training can help both your body and your brain, and research suggests that it can also enhance a person’s executive function and memory. Combining weight training activities with some aerobic exercises can round out your fitness routine and help you stay healthy.

2. Eat Healthy

According to Medical News Today, the brain uses 20% of the body’s calories, so not only do you need to fuel your body, but you also need to fuel your brain. Certain nutrients in different foods can increase brain power by improving cognition and memory.

Eating healthy is an easy way to improve brain health by incorporating nutrient-filled foods into your daily meals. There are a few main food groups that are a great part of a brain-boosting diet.

Berries

According to Science Daily, studies show that eating blueberries, strawberries, and other types of fruit can help prevent age-related memory loss. This is because berries contain high levels of antioxidants that protect cells from damage and they also prevent inflammation and they improve mental cognition.

Nuts

When it comes to brain health, almonds, hazelnuts and walnuts have been shown to be preventive against memory loss.

Nuts support a healthy nervous system and can protect against cognitive decline and walnuts specifically also have a high concentration of DHA, which improves cognitive performance.

Vegetables

Specifically, leafy green vegetables like spinach are nutrient dense and research suggests plant-based foods may help prevent cognitive decline.

Vegetables like kale and broccoli are also rich in magnesium, which helps dilate blood vessels–increasing blood flow to the brain. Foods like these are full of nutrients and antioxidants that strengthen the brain.

3. Manage Stress

An important way to improve your brain health is by managing your daily stress by regularly practicing stress-relieving activities. Stress can interfere with cognition, attention, and memory–making you more frantic and forgetful.

Stress not only affects you mentally, but it can also have many physical effects that negatively impact your brain and can cause health problems like heart disease and other cognitive diseases. Keeping your stress in check not only helps your brain, but it will improve your overall health.

Meditate

Practicing meditation allows you to clear your mind of the daily clutter that consumes it. Regular meditation sessions can increase your concentration and attention, while also relieving symptoms of anxiety and depression. A study from UCLA also found that long-term meditation can preserve brains as they age.

Sleep

When you sleep, it gives your body and mind a chance to recharge. As you sleep, your brain cleans toxins that build up while you’re awake so that you can wake up with a clear mind. Getting a good night’s rest is vital to brain health and an adult should be getting 6 to 8 hours of sleep a night.

Find a Hobby

Picking up a hobby can be great for your brain. You can either learn something new or enhance a skill you already know. Working on a hobby will give your brain something to focus on while learning a new set of skills, it can be challenging or even relaxing.

4. Playing brain games

A great and fun way to improve your mental functions is by playing a variety of brain games. Training your brain can help increase memory, response time, and also improve logic skills. Brain games are not only helpful for your brain, but they can also be fun.

Playing brain games will increase your mental strength by stimulating your brain with new problems to solve that require a tactful response.

Puzzles

Completing a puzzle can increase the connections between brain cells and help increase short-term memory. Puzzles work both the logical left side of the brain and also the right creative side resulting in a full brain workout.

Crosswords

Working on a crossword can improve mental cognition and also work on your spelling skills. Crosswords are a classic brain game that can be done online or on paper, and if you’re feeling brave using a pen.

Sudoku

This game is a number placement game that relies on memory and can be played either on paper or online. Sudoku is great stimulation for the brain and can also be a relaxing activity to help unwind.

Get Serious About Your Brain Health

Your brain is powerful. But just like any other muscle in your body, if you don’t stimulate it, it’ll deteriorate. Use these four activities to improve your brain health and stay mentally sharp at any age!

Source link

The post 4 Activities to Improve Brain Health appeared first on Heal your health yourself.