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Enhance brain function naturally -

But cognitive impairment is not inevitable. Keeping your brain healthy is essential for living a long and full life. The following eight tips are easy ways to keep your brain healthy and functioning well.

Reading, playing cards, putting together a jigsaw puzzle, playing crossword puzzles or Sudoku, or completing word searches are easy ways of boosting memory and focus. Experiment with things that require manual dexterity and mental efforts, such as drawing, painting, and other crafts.

Try using your non-dominant hand for things like brushing teeth or eating. High-intensity and moderate-intensity aerobic exercise are not just good for your heart. Exercise improves your mood and cardiac function, reduces stress, and makes you more mentally alert.

Read more about the benefits of exercise. Eating healthy—lots of fruit, vegetables, healthy oils, fish and minimizing junk food and fatty meats—is critical for brain health. Vegetables, such as broccoli, spinach, tomatoes, and some berries, improve memory and overall brain function.

Omega-3 fatty acids found in oily fish and some grains help prevent inflammation, preserve cognitive function, and prevent depression, stress and anxiety.

Protein contains high levels of amino acids, which in turn cause neurons to produce neurotransmitters associated with mental alertness. The Mediterranean diet, DASH diet, and MIND diet have all shown a positive impact on cognition and healthy brain functioning.

Poor sleep is one of the biggest causes of reduced concentration and memory functioning. Scientists believe that sleep helps clear abnormal proteins in your brain and consolidates memories, boosting your overall memory and brain health.

Include a couple of dashes of black pepper to enhance the absorption of turmeric. Long used as a treatment for dementia, ginkgo biloba is a commonly taken remedy in traditional Chinese medicine TCM and well known for its benefits.

It's thought that ginkgo biloba might help improve cognitive function in part by stimulating circulation and promoting blood flow to the brain. Although research on ginkgo biloba has yielded mixed results, there's some evidence that this herb may enhance cognitive function in people with Alzheimer's disease or mild cognitive impairment.

Furthermore, a research review published in the Journal of Alzheimer's Disease in suggests that a ginkgo biloba extract called EGb may be especially helpful in slowing decline in cognition among patients experiencing neuropsychiatric symptoms in addition to cognitive impairment and dementia.

A core feature of Alzheimer's disease and dementia, neuropsychiatric symptoms include depression and other non-cognitive disturbances. Another Ayurvedic herb, ashwagandha has been found to inhibit the formation of beta-amyloid plaques in preliminary research, according to a review study published in Ginseng is one of the best herbs for memory due to its potential ability to prevent memory loss and reduce age-related memory declines.

One of the most popular plants in herbal medicine, ginseng contains anti-inflammatory chemicals called ginsenosides. According to a review published in , scientists have observed that ginsenosides may help reduce brain levels of beta-amyloid in preliminary lab studies. In alternative medicine systems such as Ayurveda and TCM, Gotu kola has long been used to improve mental clarity.

Findings from animal-based research suggest that this herb may also help the brain by fighting oxidative stress. An herb often taken in tea form and frequently used to ease anxiety and insomnia, lemon balm may help improve cognitive function.

Some research suggests that this may be a great herb for memory loss. For a study published in the Journal of Neurology, Neurosurgery, and Psychiatry in , 42 patients with mild to moderate Alzheimer's disease took either a placebo or lemon balm extract for four months.

At the end of the study, those given lemon balm showed a significantly greater improvement in cognitive function compared to those given the placebo. While certain herbs and spices may have beneficial effects on your brain, no natural remedy should be used as a substitute for standard care in the treatment of a condition affecting brain health.

It is important to note that while adding herbs and spices in the small amounts used in cooking can be healthy and beneficial, using them in larger amounts should not be considered better. Taking herbs and spices in a more concentrated form, as found in supplements, carries more risk of adverse side effects.

Seizures have been reported in children taking sage supplements; cheilitis in adults. Concentrated supplement forms of turmeric, ginseng, and ginkgo have a blood-thinning effect thereby increasing the risk of bleeding, especially in people taking other blood thinners or anticoagulants.

Ginseng can cause changes in blood pressure higher or lower , interacts with many medications, and can cause a severe allergic reaction or liver damage in rare cases.

Gotu Kola has been linked to damage to the liver in rare instances. There is no FDA regulation of the content and purity of supplements. Herbs for memory should be used as an adjunct to other health practices. If you take herbs for memory loss in the form of supplements, you should always talk to your doctor first.

In addition to herbs for memory, there are also supplements that may have memory-boosting benefits. B vitamins, l-theanine, and omega-3 fatty acids are a few examples. Healthy lifestyle changes such as getting regular exercise, eating a balanced diet, and maintaining an active social life are other changes that can have a positive impact on brain health and memory as you age.

Herbs that may help with memory loss include ginseng, ginkgo biloba, ashwagandha, tumeric, and sage. Ginkgo biloba is one of the most well-researched herbs for memory that can potentially stimulate cognitive function and prevent memory loss.

Lopresti AL. Salvia Sage : A Review of its Potential Cognitive-Enhancing and Protective Effects. Drugs R D.

Kulkarni SK, Dhir A. An overview of curcumin in neurological disorders. Indian J Pharm Sci. Yang G, Wang Y, Sun J, Zhang K, Liu J. Ginkgo Biloba for Mild Cognitive Impairment and Alzheimer's Disease: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.

Free radicals are unstable molecules that attack cells within our body. Some causes of free radicals include stress, pollution, radiation and processed food. Folate is also found in dark greens, and helps with normal brain development.

Lean red meats, such as sirloin steak, are high in iron. Iron aids in the production of neurotransmitters, as well as helps blood cells carry oxygen throughout the body, including the brain, aiding in attention and concentration.

They are rich and creamy, and filled with omega fatty acids, as well as vitamin E. Omega fatty acids are essential for cell growth and brain development, and vitamin E helps protect cell membranes from free radicals.

Tomatoes are rich in lycopene, which is an antioxidant. Lycopene regulates genes that influence inflammation and regulates cell growth within the brain. Whole grains contain complex carbohydrates, omega 3s, and B vitamins that all support normal brain function.

The complex carbs provide a steady supply of energy that regulate mood and behavior, as well as aid in learning and memory. Brown rice is full of B-vitamins, which help convert homocysteine, an amino acid, into important brain chemicals used for learning and creating new memories.

Green tea is packed full of antioxidants that help protect against free radicals. Red wine contains an antioxidant called resveratrol. This antioxidant helps improve blood flow to the brain and aids in attention and concentration. Remember: moderation is key when it comes to consuming alcohol.

Dark chocolate is not only delicious, but it is packed full of antioxidants which, as we know, protect against free radicals. Quinoa is high in complex carbs, iron and B vitamins.

The brain uses up 20 percent of consumed carbohydrates which is a lot for being just 2 percent of your body mass. Complex carbs are brain food.

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