Having problems with concentration on a task? Need to write all that important relationship? Depressed or irritable a lot?
Catherine Saxelby has more tips for healthy brain.
or Brain Power
or 6 Ways to Feed Your Brain
1 Make breakfast a daily habit
2 Glucose is the fuel of the brain
A long-chain omega-3-3-
4 Water and moisture
5 Tea for theanine
6 iron for oxygen transport
As a nation, we are all living longer, but how can we use ourBrain function and in the evening of life depend on our memory, increase alertness and concentration, and improve our mood.
Before you throw away money on uncertain promises of food supplements to stop and take a look at what you eat. You'll be surprised how much better you feel and that if you give the brain, eyes and nerves, which need to be surprised at their best feature.
Brain Power
It is a powerful organ, the brain responsible for coordinating virtually all of ourbodily processes. And while he does only 2 percent of our body weight, requires about 25 percent of kilojoules (calories) we consume to keep it lit.
6 Ways to Feed Your Brain
1 Make breakfast a daily habit
The brain needs a constant supply of fuel to work properly. After 8 to 10 hours of sleep, your brain is screaming to be fed. Do not listen to this warning and you pay the price - the researchers found breakfast eaters concentrate and nutrition areefficient in their work of skippered breakfast.
For children there is no doubt that breakfast is a must. Children who miss breakfast are less attentive in the late morning and have difficulty concentrating on tasks that require sustained mental effort and recall. Teachers are often difficult to plan mathematics lessons in the morning so that children need to eat something before class. Even the factory workers who skip breakfast have been found to be more prone to accidents and have a lower productionOutput for those who have something to eat in the morning compared.
So get used to having a bowl of whole grains faster in the morning with skim milk or toast with cheese or peanut butter. If you run out the door, take a sandwich the night before on the train or bus. If food can not have children in the morning, a cup of milk or milk with MILO ® or Akta-Vite is better than nothing.
2 Glucose is the fuel of the brain
While most of the body can with aRange of different fuels is only the brain of glucose. But in contrast with our muscles, the brain can not store glucose as dependent on their continuous supply from the bloodstream.
Deprive the brain of glucose and difficulty concentrating, feeling tired, irritable or even direct sunlight. Diet no-carb diets (Atkins, as), with these symptoms and should be taken as a sign of unbalanced nutrition.
Quality of food rich in carbohydrates are what the brain needsand the best choice, or whole-grain products are low GI types (pasta, bread, grainy, fruits and vegetables, moderate). These provide a steady supply of glucose in the blood to nourish the brain.
A long-chain omega-3-3-
The brain is an organ with predominant fat fat than the long chain omega-3 fatty acid called docosahexaenoic acid (DHA). The research in support of these omega-3 growing in maintaining good brain function - especially in the prevention of Alzheimer's disease andDepression.
Omega-3 fats are essential - we can not reach us, so we need to eat from what we do. The best sources of omega-3 are fatty fish such as salmon, mackerel, blue-eye Trevalli, sardines and tuna (check the label - only some brands of tuna are rich in omega-3 fatty acids high). Objective 2 or 3 meals of fish a week, including canned, frozen and fresh. If you can not eat or capsules of fish oil, fish every second day is a good idea.
4 Water and moisture
Your brainmust have a sufficient quantity of liquid for best performance. Nutritionists recommend you drink about 8 glasses of fluid a day, more if it is wet or you sweat. Their fluid intake is not 100 percent water, but water is the ideal drink because they are inexpensive and kilojoule free. Other liquids, such as weak tea, herbal teas, broths, juices and diluted to include sugar-free drinks and your 8 glasses.
5 Tea for theanine
If you're trying to get a shot of caffeineE ', skip the coffee drinks and energy - is tea, the decisive advantage over other beverages to improve concentration and exceeded the effort.
Tea has long been its ability to relax and refresh appreciated. Now scientists have discovered that there is a unique natural compound known as theanine, which, through complex tasks such as attention switching and the ability to ignore distractions (which we all must do, in these days of multi-tasking) can help contains.
Research shows thatTea is the combination of theanine with small amounts of caffeine, which is the key - Theanine appears to work with caffeine to enhance its positive impact on the speed and accuracy, fatigue and mental fatigue. And do not sleep at night so as not to interfere with pure caffeine.
We do not drink too much - 2 or 3 cups a day (regular tea or green) is all you need.
6 iron for oxygen transport
Together with glucose, the brain consumes most of the body of oxygen. Iron is aessential mineral for carrying oxygen in the body, so if there is at low levels, are declining oxygen levels in the brain. Women and adolescent girls are particularly susceptible to iron deficiency.
Keeping reserves of iron filled with red meat 3 or 4 times a week. Other options if you do not eat meat, iron fortified breakfast cereals and green leafy vegetables like spinach or Chinese cabbage. Combine them with foods rich in vitamin C like orange juice, tomatoes or peppers to improveAbsorption of iron from non-meat sources.
