Last week I shared a list of brain-boosting foods with the promise of more to come.
Here are some additional foods that you may choose to include in your diet to help improve brain health.
- Whole Grains: Brown rice, whole wheat, quinoa, and other whole grains provide a steady supply of glucose, which the brain needs for energy.
- Lean Proteins: Sources like poultry, lean beef, and legumes contain amino acids necessary for the production of neurotransmitters that regulate mood and cognitive function.
- Beets: Rich in nitrates, which can help increase blood flow to the brain, thereby potentially improving mental performance.
- Tomatoes: They contain lycopene, a powerful antioxidant that may protect against cell damage.
- Pomegranate: This fruit is high in antioxidants and may help improve memory and cognitive function.
- Dark Chocolate: Contains antioxidants, including flavonoids, caffeine, and antioxidants like cocoa. It also helps boost mood.
- Green Tea: Contains caffeine and L-theanine, which can have synergistic effects on brain function.
- Bone Broth: Contains nutrients like collagen, glycine, and proline, which may support brain health.
- Coffee: Increases alertness, improves mood, enhances concentration. Drinking coffee over the long-term is also linked to a reduced risk of neurological diseases, such as Parkinson’s and Alzheimer’s. This could at least be partly due to coffee’s high concentration of antioxidants and caffeine. My choice for a clean organic coffee is Lifeboost. Here’s a link to my recent blog post on coffee. https://inkwellcoaching.com/2023/06/08/some-coffee-caffeine-chatter/
Improving brain health involves a holistic approach that encompasses various lifestyle factors. Here are a few other things we can do to promote cognitive well-being:
Regular Exercise: Physical activity has been linked to improved cognitive function, increased brain volume, and reduced risk of cognitive decline. Aim for a combination of cardiovascular exercise, strength training, and flexibility exercises.
Adequate Sleep: Getting enough quality sleep is crucial for cognitive function. Aim for 7-9 hours of sleep per night to support memory consolidation, problem-solving abilities, and overall brain health.
Stress Management: Chronic stress can have negative effects on the brain. Practice stress-reducing techniques like meditation, deep breathing exercises, yoga, mindfulness, or spending time in nature.
Limit Alcohol Consumption and Avoid Smoking: Excessive alcohol consumption and smoking can have detrimental effects on brain health. If you drink alcohol, do so in moderation, and if you smoke, consider quitting.
Try focusing on one aspect at a time, which can help prevent overwhelm and foster a sense of achievement. Remember, progress is a journey, and each small step you take contributes to your overall brain health.
Health Coach Carol
“I like nonsense; it wakes up the brain cells.”—Dr. Seuss