Good Morning!
Food For Thought: Boosting Memory
Most researchers agree that the best way to protect your memory is to eat plenty
of antioxidants and nutrients commonly found in fruits and vegetables. Brain
cells are especially vulnerable to toxins because the brain generates more free
radicals per gram of tissue than any other organ. Antioxidants also protect
neurons by keeping blood vessels supple and open, ensuring the flow of nutrients
to the brain.
In a study published by the American Journal of Clinical Nutrition, researchers
tested people who ages ranged from 65 to 90 and discovered that the people with
the best ability to memorize words and do mental arithmetic were those whose
diets included the most fruits and vegetables. Coincidentally, the same group of
people ate the least artery-clogging saturated fat. Of all the fruits and
vegetables studied, blueberries and blackberries contain the most potent
antioxidants, anthocyanins.
As well as eating a diet rich in antitoxidants, taking extra vitamins can help
preserve memory, especially as we age.
Try to maintain a meal schedule! At the start of your day, it is important to
have a big high protein breakfast. This will jump start your metabolism, will
not spike your blood sugar and will "feed the brain". After class, if it is
between breakfast and lunch, have a handful of nuts or good fats like cheese or
yogurt with fresh or dried fruit. Lunch is the balancing act! Students tend to
load up of the simple carbs found in rice, white bread and processed soups and
other canned foods, instead of the complexed carbs found in beans and root
vegetables. To keep your blood sugar from spiking and wanting to hit the pillow
instead of class, go for the high protein and Omega rich options like tuna,
salmon or sardines with beans, and root vegetables. Study time can be a real
distraction if you are hungry. Avoid the coffee, dounuts, bagels and cookies and
go with green or black tea, or herbal tea. Have handy a tray of fresh vegetables
and fruit, cut and ready to eat. Drinking plenty of water will stave off hunger,
keep you full, hydrated and awake. This kind of snacking will get you through
your study time much quicker and with less distractions!
Boosting Memory
Start your day right with these memory boosting supplements that give you
antioxidant power, anti-aging protection, a lift in energy and encourage your
memory function.
People who take Vitamin C regularly, consistently score higher on memory tests.
Vitaman E is complimented by Vitamin C and work in great synergy to improve
brain function. Vitamin C acts primarily in cellular fluid. Vitamin C scavenges
free radicals and cleans up waste products. In addition to its anti-oxidative
activities, vitamin C benefits many other body functions.
Carotenoids, of which beta-carotenes are the most popular, are found in many
fruits and vegetables, animals, plants and microorganisms. The body converts
beta carotene into Vitamin A. Vitamin A is a fat-soluble vitamin essential for
vision, growth, cell division, reproduction and immunity.
Super Omega 3 Fish Oil is known for being rich in unsaturated fatty acids and
provides rich OMEGA-3 fatty acids, (Pure EPA 360mg/DHA 240mg). Alaska Deep Sea
Fish Oil are made from natural marine lipid concentrate and are essential to
normal human cell and tissue growth and maintenance. If not found regularly in
the diet, the diet must be supplemented. These fatty acids are especially
abundant in brain cells, nerve relay stations (synapses), visual receptors
(retinas), adrenal glands, and sex glands.
As we age, a neurotransmitter, acetylcholine, may decline. This chemical is
responsible for the excitatory actions in the brain. A shortage of acetylcholine
in the brain has been associated with Alzheimer's disease. Some help maybe
available in this brain-saving supplement, phosphatidylserine, or PS. It is
reputed for its ability to stimulate production of the acetylcholine. Consider
taking 100mg of PS three times a day for 12 weeks.
Iron should be considered. Taking 8 mg for men with the recommendation for women
is 18 mg. Iron is vital to the body's formation of red blood cells, which help
carry and store oxygen throughout the body. Plant sources of iron include dried
fruits, whole grains (including wholemeal bread), nuts, green leafy vegetables,
seeds and pulses. Other foods rich in iron but which are usually eaten in
smaller amounts include soya flour, parsley, watercress, black molasses and
edible seaweeds.
Zinc is an essential mineral that is found in almost every cell. It stimulates
the activity of enzymes, which promote biochemical reactions. Zinc supports a
healthy immune system, is beneficial for wound healing, will maintain your sense
of taste and smell and is needed for DNA synthesis. Foods that contain zinc
include oysters (the most zinc), red meat and poultry. Other good food sources
include beans, nuts, certain seafood, whole grains, fortified breakfast cereals,
and dairy products. Zinc absorption is greater from a diet high in animal
protein than a diet rich in plant proteins.
Vitamin B12 bounds to the protein in food. Hydrochloric acid in the stomach
releases vitamin B12 from proteins in foods during digestion. Once released,
vitamin B12 combines with a substance called intrinsic factor (IF). This complex
can then be absorbed by the intestinal tract. Vitamin B12 helps maintain healthy
nerve cells and red blood cells. It is also needed to help make DNA. Vitamin B12
is naturally found in foods that come from animals, including fish, meat,
poultry, eggs, milk, and milk products. Fortified breakfast cereals are a
particularly valuable source of vitamin B12 for vegetarians.
Folic acid and folate are forms of a water-soluble B vitamin. These occur
naturally in food and can also be taken as supplements. Foods such as leaf
vegetables including spinach and turnip greens are high in folate as is dried
beans and peas, fortified cereal products, and some other fruits and vegetables.
Some breakfast cereals (ready-to-eat and others) are fortified with 25 percent
or 100 percent of the recommended dietary allowance (RDA) for folic acid.
Andrew Pacholyk, MS. L.Ac
http://www.peacefulmind.com/student.htm
Therapies for healing
mind, body, spirit
