Ginseng,
Fish, Berries, or Caffeine?
Listen to the buzz about foods and dietary
supplements, and you'll believe they can do everything from sharpen focus to
enhance memory, attention span, and brain function.
But do they really work? There's no denying
that as we age, our body ages right along with us. The good news is that you
can improve your chances of maintaining a healthy brain if you add
"smart" foods and drinks to your diet.
Caffeine
Can Make You More Alert
There's no magic bullet to boost IQ or make
you smarter -- but certain substances, like caffeine, can energize you and help
you concentrate. Found in coffee, chocolate, energy drinks, and some
medications, caffeine gives you that unmistakable wake-up buzz, though the
effects are short-term. And more is often less: Overdo it on caffeine and it
can make you jittery and uncomfortable.
Sugar
Can Enhance Alertness
Sugar is your brain's preferred fuel source
-- not table sugar, but glucose, which your body processes from the sugars and
carbs you eat. That's why a glass of something sweet to drink can offer a
short-term boost to memory, thinking, and mental ability.
Have too much, though, and memory can be
impaired -- along with the rest of you. Go easy on the sugar so it can enhance
memory without packing on the pounds.
Eat
Breakfast to Fuel Your Brain
Tempted to skip breakfast? Studies have
found that eating breakfast may improve short-term memory and attention.
Students who eat it tend to perform better than those who don’t. Foods at the
top of researchers' brain-fuel list include high-fiber whole grains, dairy, and
fruits. Just don't overeat; researchers also found high-calorie breakfasts
appear to hinder concentration.
Fish
Really is Brain Food
A protein source linked to a great brain
boost is fish -- rich in omega-3 fatty acids that are key for brain health.
These healthy fats have amazing brain power: A diet with higher levels of them
has been linked to lower dementia and stroke risks and slower mental decline;
plus, they may play a vital role in enhancing memory, especially as we get
older. For brain and heart health, eat two servings of fish weekly.
Add
a Daily Dose of Nuts and Chocolate
Nuts and seeds are good sources of the
antioxidant vitamin E, which has been linked in some studies to less cognitive
decline as you age. Dark chocolate also has other powerful antioxidant
properties, and it contains natural stimulants like caffeine, which can enhance
focus.
Enjoy up to an ounce a day of nuts and dark
chocolate to get all the benefits you need with a minimum of excess calories,
fat, or sugar.
Add
Avocados and Whole Grains
Every organ in the body depends on blood
flow, especially the heart and brain. A diet high in whole grains and fruits
like avocados can cut the risk of heart disease and lower bad cholesterol. This
reduces your risk of plaque buildup and enhances blood flow, offering a simple,
tasty way to fire up brain cells.
Whole grains, like popcorn and whole wheat,
also contribute dietary fiber and vitamin E. Though avocados have fat, it's the
good-for-you, monounsaturated fat that helps with healthy blood flow.
Blueberries
Are Super Nutritious
Research in animals shows that blueberries
may help protect the brain from the damage caused by free radicals and may
reduce the effects of age-related conditions such as Alzheimer's disease or
dementia. Studies also show that diets rich in blueberries improved both the
learning and muscle function of aging rats, making them mentally equal to much
younger rats.
Benefits
of a Healthy Diet
It may sound trite but it's true: If your
diet lacks essential nutrients, it can hurt your ability to concentrate. Eating
too much or too little can also interfere with your focus. A heavy meal may
make you feel tired, while too few calories can result in distracting hunger
pangs. Benefit your brain: Strive for a well-balanced diet full of a wide
variety of healthy foods.
Vitamins,
Minerals, and Supplements?
Store shelves groan with supplements
claiming to boost health. Although many of the reports on the brain-boosting
power of supplements like vitamins B, C, E, beta-carotene, and magnesium are
promising, a supplement is only useful to people whose diets are lacking in
that specific nutrient.
Get
Ready for a Big Day
Want to power up your ability to
concentrate? Start with a meal of 100% fruit juice, a whole-grain bagel with
salmon, and a cup of coffee.
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