3 Foods For Thought
Yep, it’s time to eat for your body and your brain. Include theses five foods into your diet to boost your memory and brain.
- Blueberries: They are great for the brain, say experts as they deliver anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects which act against both oxidative stress and inflammation, conditions that may contribute to brain ageing and neurodegenerative diseases.
- Broccoli: It’s not just amazing for overall health, but with powerful plant compounds, including antioxidants, as well as being high in vitamin K, experts say it’s essential for forming sphingolipids, a type of fat that’s densely packed into brain cells. Studies have also linked a higher vitamin K intake in older adults to better memory.
- Pumpkin seeds: They contain powerful antioxidants that protect the body and brain from free radical damage. Plus they’re an excellent source of magnesium, iron, zinc and copper, all of which are great for brain health.
Did You Know?
A zinc deficiency has been linked to many neurological conditions, including Alzheimer’s disease, depression and Parkinson’s disease; magnesium is essential for learning and memory, and low levels of magnesium have been linked to many neurological diseases, including migraines, depression and epilepsy; copper helps control nerve signals and reduces the risk of Alzheimer’s disease; and an iron deficiency is often characterised by brain fog and impaired brain function.
Work(Out) Your Way Away From Depression
While we are in the most wonderful time of the year, it is also, without a doubt, the most stressful time, too. Did you know that while exercise won’t cure depression it does help ease the severity. “Exercise stimulates the release of many of the brain chemicals thought to be in low supply when someone is battling depression,” explains David Muzina, MD, the founding director of the Cleveland Clinic Center for Mood Disorders Treatment and Research. Here are some fabulous exercises to do to ease your body of depression. But don’t stop in the holidays — make this a lifestyle for a happier and healthier 2019.
- Run: All aerobic and cardio exercises boost your mood. Running will clear your mind, and release endorphins — little chemicals which interact with the receptors in your brain, triggering a positive feeling in the body.
- Yoga: Studies have shown that yoga can significantly decrease depression and anxiety symptoms. “Eastern traditions such as yoga have a wonderful antidepressant effect in that they improve flexibility; involve mindfulness, which breaks up repetitive negative thoughts; increase strength; make you aware of your breathing; improve balance; and contain a meditative component,” says Norman E. Rosenthal, MD, a clinical professor of psychiatry at the Georgetown University School of Medicine in Washington, D.C.
- Play outside: Get the family out — for your health (and hey, for your figure, too!). Being outdoors — gardening, walking, playing or just throwing a ball around — will stimulate your serotonin levels (drops in serotonin during the darker, colder months have been linked to seasonal affective disorder, aka SAD).