It’s no secret that as we age memory deteriorates. But specialists say that we can delay this process by “smart“ food choices.
Here are some guidelines offered by experts that help stimulate brain activity (Healthy Foods for Brain function).
Increase your capacity of to concentration
The first step to improve your ability to focus is to maintain a constant and adequate intake of calories for the entire period of the day. Also, your brain needs omega-3 to stimulate the production of myelin (myelin is a fatty sheath that insulates nerves, allowing the nerves to transmit impulses very quickly). You can get omega 3 from foods such as fatty fish, nuts, or pumpkin seeds.
Improve your state of mind
If you are struggling with feelings such as sadness, irritability and boredom, the fault may be low levels of dopamine (one of the main neurotransmitters of the nervous system).
Consumption of sweets and fatty foods can be a quick way to increase the level of dopamine. But in such cases the increase is followed by an equally rapid decrease in the level of dopamine. Recommended is to eat foods rich in protein for dopamine to be released gradually.
Another way to ensure production is to provide brain with dopamine precursors. An important precursor of dopamine is phenylalanine that you can find in beets, soybeans, almonds, eggs, meat and cereals.
Drive away the sensation of sleepiness
Coffee is one of the most commonly used remedies to keep your brain “awake” and for an energy boost (not very recommended though), but we must avoid the excesses that a high consumption of caffeine may cause nervousness.
Avoid memory problems
There is a brain neurotransmitter that keeps cells in shape, called acetylcholine. This chemical is produced from choline, which can be found in eggs, liver and soy.
Also, to improve your memory, you should not miss eating vegetables. Studies to date show that people who regularly consume cabbage, broccoli, cauliflower register higher scores on tests of memory.
Tip: Eggs can do wonders for your memory, say experts (eat them, but not so often).
Grant sufficient time for sleep
Sleep is essential for maintaining good memory and your general health. Research has found that a 6-8 hours sleep a night is enough for most people. The quality of sleep is very important. For a good night’s sleep you can try:
* Establish and maintain a sleep schedule that day to respect it. Go to bed and wake up at the same time every day;
* Plan your exercise program during the day, long time before bedtime. Exercise carried out before you put in bed can affect sleep quality;
* Avoid coffee and other sources of caffeine in the evening.
Eat dark chocolate
Chocolate is good for your brain, because it improves cerebral blood flow, according to studies. It contains an antioxidant substances called flavanols in cocoa powder, which energizes mental functions.