The brain is the control center of our body, responsible for keeping our heart beating, our lungs breathing, our movements, our thoughts and our feelings. Given the amount of responsibility our gray matter has to deal with; it is undoubtedly important to ensure that our brains remain in top condition.
With the growing popularity of brain-boosting nootropic supplements, many people are now incorporating them into their diets to improve brain function and health. But are they worth the hype? We look at the most effective ways to improve brain function and discuss the potential benefits of brain-boosting supplementation.
The Best Food For The Brain
The food we eat plays an important role in our brain health and can improve specific aspects of cognitive function such as memory, concentration and mood. There are several foods famous for their brain-boosting properties, such as:
Oily fish – Studies have shown that omega-3 fish oils found in salmon, sardines, and mackerel can help reduce symptoms of depression. Fish oil may also help prevent dementia, and studies have shown that eating fatty fish may improve working memory (13, 16,
If you’re not a big fan of fish, you can reap the benefits with our handy TPW Omega 3-6-9 tablets. Vegetarian or vegan? We’ve got you covered with our TPW Vegan Omega 3:6:9 tablets, which are rich in healthy plant-based fatty acids.
Coffee – Coffee is one of the main sources of antioxidants in Western diets and offers many other brain health benefits. The antioxidant chlorogenic acids found in coffee may benefit certain biological pathways, such as blood sugar metabolism and hypertension. that are linked to the risk of age-related mental decline.
Caffeine, the main active ingredient in coffee, is renowned for its brain-boosting properties. This stimulant blocks adenosine; neurotransmitter in the brain that causes drowsiness and also stimulates the central nervous system by promoting the release of other ‘feel good’ neurotransmitters, dopamine and serotonin.
Blueberries – Packed with antioxidants and nutrients, blueberries are also an excellent source of vitamin C, which plays an important role in protecting and repairing cells in the body during times of stress. Therefore, plan for a daily serving of 80g which will count towards your 5 a day.
Dark Chocolate – One of the best sources of antioxidants in the world and packed with nutrients that can positively impact our health. Studies have shown that high quality dark chocolate (over 80% cocoa) can benefit cardiovascular health, brain activation and brain protection. The flavonoid (antioxidant) content of dark chocolate has effects on cerebral blood flow, reaction times, working memory and calmness (6,8).
Nuts – packed with brain-boosting nutrients, such as vitamin E, healthy fats, and plant compounds. Research has shown that walnuts can improve brain function and prevent neurodegenerative diseases.
Eggs – A rich source of choline and several B vitamins, essential for healthy brain function and mood regulation. The choline found in eggs is an important micronutrient that our body uses to create acetylcholine (a neurotransmitter that regulates memory and mood). Several studies have shown that high choline intakes are linked to better memory and brain function (16, 19).
Green Tea – Similar to coffee, green tea’s caffeine content boosts brain function and increases alertness, while its powerful antioxidants protect the brain and improve memory. The amino acid L-theanine is also present in green tea, which reduces anxiety and helps us feel more relaxed. Research has also shown that L-theanine can increase relaxation because it counteracts the stimulating effect of caffeine TPW Green Tea Capsules
Gains For Your Brain And Body
Anatomically, our brain is not a muscle. While the brain contains some muscle, its mostly gray matter with a much more complex cell structure than any muscle. That being said, there’s a good reason the brain is often compared to muscle when it comes to “brain training” and the old “use it or lose it” mentality.
Mental stimulation or “brain training” helps the brain become stronger, faster and more efficient at performing the millions of tasks the brain is tasked with daily: problem solving, maintaining concentration, memory, ability of attention and control over all aspects of our bodies’ rest – woah.
You can train your brain by reading a book, playing Sudoku, learning a new language, or having a wide range of “brain training” apps and games to keep you strong.
Research has shown that activity levels are linked to healthy aging, both physical and mental.
Additionally, physical activity can increase the production of “feel good” endorphins, which improves mood and reduces symptoms of anxiety.
Exercise has been shown to protect memory, improve brain function, and aid thinking. Physical activity stimulates the production of hormones that improve brain cell growth. This is especially important in older people because aging promotes changes in brain structure and function. Exercise has been shown to reduce brain changes that can lead to Alzheimer’s disease and to increase mental function in older people. Even low-intensity exercise such as gentle walking or household chores such as passing the car can help reduce the risk of mental retardation in older adults
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