11 Brain Boosters - Print - 1

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11 Brain Boosters - Print - 1

11 Brain Boosters

11 Brain Boosters

11 Brain Boosters

While there is no fountain of youth for the brain, neuroscience provides evidence for the next best thing.There are lots of things you can do right now to preserve, protect and enhance your gray matter. Onehint: If you're already a devotee of a heart-healthy lifestyle, you're way ahead of the game. What's goodfor the heart is probably good for your head. That's twice the motivation and payoff.

Foods for thought—and memory.

We are what we eat, the old adage goes. When it comes to brainfitness, eating certain types of food can improve and preserve our sharp-as-a-tack selves.The strategy: Keep unhealthy fats to a minimum (no more than 20 percent of calories). Sticking to aMediterranean style diet—lots of fresh fruits and vegetables, a minimum of red meat, plenty of fish,daily wine—is paramount.Research shows cellular stress caused by oxidation can lead to cognitive declines. Choose dark-coloredfruits and vegetables, including apricots, cantaloupes, watermelon, mangos, kale, chard, spinach andbroccoli. Eating these foods increases the production of acetylcholine, a vital chemical released fromnerve cells that improves communication between cells.

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11 Brain Boosters - Print - 1

Salmon, mackerel, tuna, sardines and herring also give your brain a boost. What's key about these typesof fish is their omega-3 fatty acids, specifically one called DHA, which is an essential component of neural cell membranes that helps to transmit information into and out of those membranes.Brains are made up of about 60 percent fat, but the fuel they rely on is glucose, a simple sugar. To giveyour brain ample energy, eat complex carbohydrates such as brown rice, bulgur, quinoa, whole-wheatpasta and couscous. Whole grains are superior because they break down more slowly and don't cause bigupswings in insulin production, which can cause a number of health problems associated with poormental performance.By Scott McCredie for MSN Health & Fitness

11 Brain Boosters

Supplemental strategy.

Because few among us consume sufficient quantities of healthful foods—howmany eat sardines or even salmon three times a week?—most people need dietary supplements to ensureoptimum mental function. Make sure your high-potency multivitamin has a sufficient amount of thesubstances your brain needs most to stay in top shape (or buy additional supplements). Among them:

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11 Brain Boosters - Print - 1

Folate:

A member of the B vitamin group, this nutrient is found naturally in legumes, kidneys, orangesand leafy green vegetables. Few Americans get enough in their diet, so make sure your intake is at leastthe recommended daily dose of 400 micrograms. One recent study showed that this level of folateprovides a 55 percent reduction in the risk of developing Alzheimer's disease. Another study found thatpeople who took 800 micrograms a day did significantly better on memory tests.

Other B vitamins:

Vitamins B6 and B12 are believed to be involved in the formation of the sheathsaround nerve cells that contribute to communication between these cells. People with Alzheimer's oftenhave reduced levels of B vitamins.

Vitamins C and E together:

A Johns Hopkins University study published in 2004 demonstrated thatsubjects who had the highest levels of these two antioxidants had a greatly reduced chance of contracting Alzheimer's. The most effective doses were 400 to 1,000 International Units of vitamin E,and 500 to 1,500 milligrams of vitamin C.

Omega-3 fats:

Eat at least two servings of tuna, salmon or sardines a week, but consider taking asupplement, too. Though there's no recommended amount, most fish oil pills provide plenty. Make surethat a third party has verified the oil is free from contaminants, such as mercury.

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