Top 5 Brain Boosters

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By Steve Fillmore

Would you like to keep your brain alert and youthful? There is scientific proof to back up the fact that what you eat plays a big role in how well you learn and maintain the strength of your memory.

Take these 5 simple steps:

1. Maintain a healthy weight – Obesity has been linked with an increased risk of declining brain function as we age. According to a review from Brain, Behavior, and Immunity, obesity in midlife increases the risk of dementia later in life. When you treat obesity with good food, the food provides positive effects such as better attention, memory and other mental skills. A key fact of weight control is physical activity. Exercise increases blood flow, which leads to an increase in optimal brain function.

2. Minimize AGEs – Advanced glycation end products (AGEs). These products are created when sugars in foods combine with protein or fat during high temperature cooking or are processed during long aging. These foods include cheeses and fried, grilled and roasted meats. AGEs can deposit in the brain and are linked to faster memory decline and increased alzheimer’s disease. Also, try to reduce intake of any highly processed foods and high fat, animal based foods.

3. Get some good fats – It has been shown that good fats such as omega-3 fats, EPA and DHA are great for your brain health. These types of fats can be found in wild salmon and tuna. Omega 3s in plants – known as ALA – can be found in walnuts and flax seeds, both of which are a great source for good brain health.

4. Get unrefined – The hippocampus of the brain is an important part of the brain for memory and learning. It is very vulnerable to disruption by dietary factors such as refined sugars. Dietary sugars cause oxidative stress in the brain. Pass up the sugary, refined bread products and processed foods. Consume  whole veggies, fruits, legumes and whole grains. These unrefined carbs help keep blood sugar levels steady.

5. Eat phytonutrients – Plant based foods such as citrus fruits, kale and goji berries are highly rich in phytonutrients called flavonoids, which are great for your brain health. Flavonoids help protect nerve cells against injury from environmental toxins and inflammation. Plus they help promote memory and learning. Flavonoids help increase blood flow to the brain and may also help decrease the risk of dementia.

Here are a few brain boosting foods to add to your plate today!

BRAIN FOOD KEY NUTRIENTS RESEARCHED BENEFITS
Apples Flavonoids Prevents age related decline in a key nerve messenger
Walnuts Flavonoids, omega 3s Boosts reasoning, decreases alzheimer’s
Salmon Omega 3s Reduces risk of mental decline
Pomegranate Antioxidants Slows alzheimer’s
Eggs Choline Used to make a nerve messenger needed for memory

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Steve Fillmore

Steve Fillmore

Zumba Teacher and 2-time cancer THRIVER at Steve Fillmore
Steve Fillmore is a 2-time cancer THRIVER! His motto in life is: Love, Laugh, Live - Love yourself first; Laugh through all the crazy times; Live for life right now! Through proper diet, exercise and mindfulness, Steve has been able to recreate his body to work with and for him.

For fun, you can find Steve either teaching a Zumba class, or creating websites for clients.
Steve Fillmore

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