Disclaimer: you should consult your physician or other health care professional before using suggested tips to determine if it is right for your needs.
During certification preparation your brain has increased load. It’s stress for your brain.
Writing the post “How to read technical books” I’ve said you need to eat well. Representing only 2% of the weight of an adult, the brain consumes 20% of the energy produced by the body. Eating well is good for your mental as well as your physical health.
Today I’d like to disclose this topic.
I’ve already been persuaded that foods matter. When you are practicing bodybuilding 80% of success is food you eat and just 20% depends on your training in the gym.
I’ve never thought that foods recommended to bodybuilders have such positive impact on our memory recall 🙂 )
While we’ve always known that what we eat affects our bodies and how we look, scientists are also learning more and more that what we eat takes a toll on our brains.
The best menu for boosting memory and brain function encourages good blood flow to the brain. It helps to understand and process new information, stay focused on the task and recognize.
Brain foods matter.
Some foods are better for your brain than others.
You should have energy from the food regularly, it should be helpful rather than tasty, and balanced. It shouldn’t be the diet, it should be your life style.
What specifically you need
- Vitamins (be aware, more vitamins you get from chemical, less they will be taken from natural products)
- B6 – aids in lowering homocysteine levels and may reduce the risk of heart diseaseHelps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods. Helps make red blood cells Influences cognitive abilities and immune function.
- B12 – aids in lowering homocysteine levels and may lower the risk of heart disease. Assists in making new cells and breaking down some fatty acids and amino acids. Protects nerve cells and encourages their normal growth, makes red blood cells.
- Choline – helps make and release the neurotransmitter acetylcholine, which aids in many nerve and brain activities. Plays a role in metabolizing and transporting fats.
- C – foods rich in vitamin C may lower the risk for some cancers, including those of the mouth, esophagus, stomach, and breast. Long-term use of supplemental vitamin C may protect against cataracts. Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls. Helps make the neurotransmitters serotonin and norepinephrine Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Bolsters the immune system.
- K – activates proteins and calcium essential to blood clotting. May help prevent hip fractures.
- E – acts as an antioxidant, neutralizing unstable molecules that can damage cells. Protects vitamin A and certain lipids from damage. Diets rich in vitamin E may help prevent Alzheimer’s disease.
- Minerals (magnesium – stress-busting).
- Essential fatty acids (Omega-3).
- Carbohydrates – preferably wholegrain.
My list of products that are known to increase your memory recall
Essential fatty acids (EFAs) cannot be made by the body which means they must be obtained through the food. The most effective Omega-3 fats occur naturally in oily fish. Food that contains generous amounts of Omega-3 fatty acids leads to decreased rates of dementia and improved memory recall.
Oily fish so good is that they contain the active form of these fats in a ready-made form, which enables the body to use it easily.
Salmon is one of the most nutritious, brain food-friendly foods. It is supercharged Omega-3 fatty acids that bolster communication among brain cells and help regulate neurotransmitters responsible for mental focus.
The frequent fish eaters (at least once a week) had a 12% slower memory decline than those who did not eat fish.
An alternative source of EFAs: mackerel, herring, and sardines, linseed, pumpkin seeds, walnuts.
Eggs, more specifically the yolks, are a leading source of choline. Choline is a precursor for acetylcholine, a neurotransmitter involved in helping you remember things like “five essential characteristics of cloud computing”. Eating protein-rich foods like eggs can improve overall cognitive performance.
Yolks contain large amounts of choline. It also breaks down bethane, a chemical that produces hormones related to happiness. It’s a great source of vitamin B12.
Consumption of blueberries may be effective in improving or delaying short term memory loss.
It’s one of the highest antioxidant-rich foods known to man, including vitamin C and vitamin K and fiber. Because of their high levels of gallic acid, blueberries are especially good at protecting our brains from degeneration and stress.
They’ve got so many great health benefits while tasting like an all-natural candy!
Try to eat fresh fruits, juices often contain a lot of sugar.
Alternatives: grapes, avocado, strawberries, blackberries, and cherries.
Oats, riсe, and buckwheat
The primary fuel for your brain is glucose, which comes from carbohydrates such as those abundant in oats. Since your body breaks down the carbs in wholegrain oats very slowly, they help keep you sharp for several hours.
The brain is dependent on glucose for fuel and since it can’t store the glucose, it relies on a steady stream of energy – which wholegrains can provide.
Well known for a positive impact on heart health, walnuts also may improve working memory. Nuts are a great source of vitamin E.
A synergy between the specific type of antioxidants and Omega-3 fatty acids in this nut might be at work here to boost brain power.
Just munching on a few walnuts a day can improve your cognitive health. Their high levels of antioxidants, vitamins and minerals also improve mental alertness.
Alternatives: leafy green vegetables, asparagus, olives, seeds, eggs, brown rice and wholegrains.
Add these foods to your daily diet, and you will increase your memory recall.
My diet (read as life style 🙂
Taking into account my weight training, I try to have:
- salmon – 0.5 kg weekly + 1 teaspoon of Omega-3 daily,
- eggs – 2+ daily,
- berries – 0.5 kg weekly,
- oats – 70 gram dry weight daily,
- riсe and buckwheat – 200 gram dry weight daily,
- walnuts – 30-40 gram dry weight daily.
What I would like to improve
- more green leafy vegetables: broсcoli (its high levels of vitamin K and choline, it will help keep your memory sharp. It’s also loaded with vitamin C – in fact, just one cup provides you with 150 percent of your recommended daily intake),
- decrease salt, sugar, bad fats, alcohol,
- include avocado (K, folate, B, C, E), beets (natural nitrates in beets can increase blood flow to the brain, thereby improving mental performance), flaxseed (the best source of alpha-linolenic acid (ALA).
Here you can get more details: