ANOTHER REASON TO EAT BELL PEPPERS

Bell peppers are good for us in so many ways (there are several posts on this blog about them). Now some Italian scientists say bell pepper pigments (carotenoids) are good for the brain. They reviewed 9 studies and found that the compounds fuel the growth of healthy new neurons. They also boost the production of focus-enhancing neurotransmitters, cutting the risk of brain fog and memory lapses by up to 65% if you eat 3/4 cup daily. This applies to eating the peppers raw or cooked.

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MORE ON BRAIN ANTIAGING

Yesterday I talked about the brain and how puzzles of various types can slow down the aging of the brain. There are a few more suggestions I want you to be aware of.  Below are a few more suggestions I have found.

• Peace and Quiet - Harvard scientists found that people in their 50s who meditated for 40 minutes daily had the same amount of gray matter in one part of the prefrontal cortex as did those in their 20s. This even though the cortex shrinks with age. They said that meditation curbs production of the stress hormone cortisol. Cortisol is a stress hormone that can shrink brain tissue.
• Games - I consider games to be about the same as puzzles. Scientists at the University of Wisconsin-Madison, say playing games with others can make several parts of the brain bigger while improving thinking skills and memory. Even a game of solitaire pumps up parts of your brain power by protecting brain structures and functions vulnerable to decline.
• Want a snack? Try nachos. According to Japanese scientists say the beans and avocados in nachos contain minerals that can slash memory problems by 80% when eaten regularly. They are said to help the nerves in the brain signal properly so they can communicate clearly with each other.
• Sniff Rosemary. I have an earlier post on this blog about rosemary being helpful to the brain and here it is again. Give your brain an immediate boost with a sniff of this herb. British scientists found that the aroma can enhance prospective memory, which involves remembering time-sensitive tasks ie taking medication, by 75%.

ROSEMARY FOR MEMORY?

I do not recommend going overboard on this, but maybe it's a good idea to keep some fresh rosemary around.

SURPRISE BENEFITS OF PEANUT BUTTER

You may not be surprised by this, but I was. A spoonful (size of spoon not mentioned) of peanut butter may actually ease stress and even improve memory. Before you call me crazy or out to fool you, this information comes from scientists in the Journal of Functional Foods. Said scientists conducted a study where participants consumed a handful of peanuts with skin, 2 tablespoons of peanut butter or a placebo daily. After six months, the participants who ate peanuts or peanut butter had a notable improvement in memory and were 67% less likely to feel anxious. This is a scientific study so the scientists credit lignans found in peanuts. Lignas are fiber-rich compounds that reduce inflammation and feed healthy gut bacteria that make mood-enhancing hormones like serotonin. If you have trouble remembering where you put your keys, etc or find yourself feeling down, try some peanuts or peanut butter.

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BLUEBERRIES FOR THE BRAIN

According to a Tufts University study, one cup of blueberries a day improves coordination and may reverse memory loss. Toss some blueberries on your morning cereal, use as a topping on ice cream or pound cake, use in a fruit salad, toss into a smoothie, the possibilities are endless.

 

AN IMPORTANT REASON TO EAT A HEALTHY BREAKFAST

 

Eating breakfast is important to get your body adjusted to its daytime regimen but it is important that your breakfast be a healthy one. Forget that Danish or doughnut and eat something healthy. It has been shown that eating a healthy breakfast can help keep short-term memory and attention at top performance levels all day long. (Remember this when sending the kids off to school!) Some of the superstar foods for the brain are high-fiber whole grains, lean protein, and whole fruit, all healthy breakfast foods. And have a cup of coffee or hot tea with that breakfast. The mild stimulant found in coffee and some teas improves mental acuity and boosts your ability to concentrate. Note: Many teas do not actually contain tea. Drink one that does in the morning, you can enjoy other teas later in the day.

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COFFEE AND MEMORY

If you are a regular follower of this blog you will know coffee is good for you. Here is another tidbit for all you coffee drinkers and perhaps for those of you who are considering coffee:

• In 2013 the journal Nature Neuroscience reported on a study that showed participants who drank coffee showed improvement in their long-term memory in as little as 24 hours after drinking the coffee.

EATING TO CURB FORGETFULNESS

It happens to all of us. You know, that moment when you walk into a room, stop, look around, then say to yourself, "What did I come in here for?"  Admit it, you know it has happened to you!  According to a 2011 study published in The Journal of Nutrition, munching on celery or green peppers just might help to boost your memory! Both vegetables are high in the plant extract luteolin which may help boost memory.  Scientist found that feeding luteolin to mice helped fight aging in the brain and improved memory.  I'm not sure how much that relates to the human brain but it sure is a simple and healthy way work on improving our memory!

THINK RED AND BLUE

Yes, you should think red and blue to sharpen your mind.  That is red for strawberries and blue for blueberries.  In the April 2012 Nurses Health Study it was found that the more strawberries and blueberries participants ate the lower their rates of memory decline.  What a tasty way to keep your mind sharp!

GETTING MORE FORGETFUL?

If you notice you are getting more forgetful, you may need more Omega-3 Essential Fatty Acids in your diet.  According to Dr. Andrew Weil, director of the Center for Integrative Medicine at the University of Arizona, "The fatty acids are part of the brain's building blocks.  If you are not getting enough in your diet, the architecture of the brain becomes weak and brain function, including memory, suffers."  

However, it is not only the amount of omega-3s that's important; the balance between omega-3s and omega-6s is equally important.  "Our diets are flooded with omega-6 fatty acids, mostly from processed foods.  The more omega-6s you eat, the more omega-3s you need to balance your levels.  Most of us are eating too many omega-6s and not enough omega-3s.  If there is no fish, walnuts, or freshly ground flaxseed in your diet, and the fats you eat come mostly from meat, you're not getting any omega-3s."  Manuel Villacorta, RD, spokesman for the American Dietetic Association.

Here are some ways to increase the omega-3s in your diet:

• Reduce the amount of processed food in your diet.
• Use only canola or olive oils.
• Eat either wild salmon, herring, sardines, or halibut weekly.
• Add 2 tablespoons freshly ground flaxseed to your morning cereal.

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CARBS ARE GOOD FOR MEMORY

If you follow my blogs, you know I advocate eating a well-rounded diet.  Unless it is under strict doctor's orders, never eliminate a specific food group from your diet.  Here is another study showing one should not eliminate carbs from the diet.  A study by Tufts University showed that women who ate a low-carb Atkins-style diet performed 50% lower on memory tests than did the women who ate a low-calorie diet rich in fruits, vegetables, and whole-grains (all carbs).  It is obvious the memory loss was related to cutting out the carbs because when the women returned to eating the carbs again, guess what; their scores went up.