Nutrition for Your Brain: Improve IQ, Memory, Learning, Focus and Concentration
In the past two decades, research has clearly demonstrated that our nutrition, affects the functions of the brain dramatically. Not only can there be a dropping of the risk of developing Alzheimer’s Disease, Parkinson’s, and Dementia, there can be an important increase in cognitive functions, including memory, learning, focus, concentration, and an increase in IQ scores. Following the suggestions in this article can improve all areas of your life and work.
EAT HEALTHILY
- Eat high-quality and low-fat (lean) protein before study times and exams. Protein stimulates the production of enzymes, increasing metabolism and brain functions.
- Water is critical for proper balance of brain neurons. Drinking 17 ounces of water can increase metabolism 30%, and this includes improving brain function, as the brain uses approximately 20% of your bodys energy.
- Never skip meals, especially breakfast. Attention span shortens and performance decreases.
- Carry a bag of nuts or a low carbohydrate protein bar for those times when you feel you do not have time for breakfast or lunch, or you might need a snack. A piece of fruit, such as an apple, is great to take along to eat as well.
- Do not use ‘energy’ bars or drinks as they are overloaded with sugars.
- Fruit is a great way to increase blood sugar slowly - apples, oranges, peaches and grapes are good choices for munching before classes or exams, and to make a part of meals.
- Diets consisting predominantly of vegetables, fruits, and 100% whole grains, along with sufficient protein, help improve and maintain top brain function. Spinach, broccoli, cauliflower, cabbage, Brussels sprouts, and vegetables in general allow an improvement in memory.
AVOID SUGAR AND STARCH
- Do not eat sugars before long study periods or taking exams. While sugary foods provide a temporary burst of energy, the high blood sugar will reduce thinking abilities.
- 30 to 40 minutes after eating a dose of sugar or starch, the body creates a low blood sugar level (hypoglycemia) where brain function is greatly reduced.
- Starches act exactly like sugar in the body. They very rapidly raise blood sugar levels.
- A small dose of sugar might improve your ability to memorize for 20 to 30 minutes while blood sugar levels are normal. Then the blood sugar level drops and the hypoglycemia decreases memory and focus.
- Very small doses of sugar taken 30 minutes apart, or eating foods with a slow release of sugar might help keep ability to memorize at its peak.
- One great choice for memory improvement is eating a small amount of dark chocolate (the higher the cocoa content the better) which boosts blood supply to the brain while the small amount of sugar helps maximize memory.
SUPPLEMENTS: AN EASY WAY TO GET HELPFUL NUTRIENTS
- Take fish oil gel caps (Omega-3’s). Fish really is “brain food” that has been shown in many studies to improve intelligence. Studies have shown that babies born to moms who supplemented with fish oil (or its components DHA and EPA) while pregnant and breast feeding had higher IQs at age 6. Babies fed formulas with DHA, EPA and the related fatty acid, ARA all showed improved intelligence. Adults who take fish oil supplements do better on memory tests and reduce the likelihood of developing Alzheimer’s.
- Avoid the poisonous trans fats (hydrogenated oils) which damage brain function. These fats do appear to make nerve cell membranes less flexible and less functional.
- Increase your intake of Choline to build the thinking neurotransmitters (Acetylcholine) of the brain, increasing memory and IQ. It is critical for brain development, and has been shown to increase IQ over 15 points.
- It is found naturally in eggs and fish.
- Supplement by taking Lecithin (5-10 g/day, which should contain 250-400 mg of phosphatidyl choline).
- DMAE supplement is a precursor of choline (200-300 mg). Taking DMAE supplements allows your body to convert it into the choline you need.
- Make sure you are taking B vitamins and Vitamin C.
- Make sure to include Niacin (10-15 mg), Folic Acid (10 mg), Pantothenic Acid (200 mg) and Vitamin B12 (10-30 mcg).
- Taking B complex or Stress Tab vitamins will be an easy supplement to a daily multivitamin.
- Folic Acid has been shown to significantly improve memory and information processing speed if taken at double the U.S. RDA for a period of three years.
- Other helpful supplements:
- Phosphatidyl serine taken as a supplement (20-50 mg).
- Pyroglutamate or Piracetam is found in fish, dairy, fruits and vegetables and can be supplemented as Arginine pyroglutamate, (300-400 mg).
- Glutamine powder can be supplemented with 5,000 mg per day.
- Vinpocetine or Gingko biloba are two herbs that may improve the brains blood circulation.
OTHER NUTRIENT SUPPORT
- Green tea, green tea extract, or L Theanine help reduce stress and act as neurotransmitters. They function by increasing brain activity.
- Green tea as a hot beverage is very beneficial and acts to reduce stress which can greatly improve health and memory. Drink several cups a day without sugar.
- Several amino acids are effective brain boosters including tyrosine, GABA/taurine, tryptophan, and phenylalanine.
- Magnesium and zinc are among several minerals that benefit the brain.
- Alpha Lipoic Acid and Acetyl L Carnitine together improve metabolism and brain function.
- Antioxidants and good quality omega-3 oils (such as fish oil) can reduce inflammation (inflammation may lead to sluggish thinking and memory).
- Chewing gum (sugar free is preferable) before and during a stressful time is helpful when memory or concentration needs to be sharp.
Notes: Recommended supplement amounts are listed per day. Always read labels carefully and consult a physician before beginning a supplement regime, especially if you have any underlying disease conditions.
July 25th, 2008 at 8:16 pm
I just heard about this gum on the news that contins both Ginko Biloba, Vinpocetine and is sugar free. It seems like it is designed with your principles in mind! Has anyone tried it yet?