While there are many factors (hormones, stress, physical injury, age, etc.) that effect memory and focus, the following suggestions will be easy for you to incorporate into your diet and lifestyle.

NATURAL BRAIN BOOSTERS

by Herbalist Linda Kingsbury Ph.D.

The brain consists of millions of tiny neurons or cells that are connected to long tendrils called axons.  The cells talk to each other via chemicals called neurotransmitters. The brain uses choline to make acetylcholine, a neurotransmitter that plays a role in memory and cognitive thinking. Some researchers believe that as we age, we begin to produce less acetylcholine or that it becomes less efficient. Dopamine and noradrenaline neurotransmitters also decrease as we age resulting in reduced alertness and memory retention.

FOODS FOR BRAIN HEALTH

Antioxidants – chemicals produced by the body to neutralize free radicals (atoms or groups of atoms with one or more unpaired electrons) – blueberries, bilberries, cayenne, garlic, ginkgo, Hawthorne berries, green and black tea 2-3 cups a day. Buy AdaptTea or Mental Ability

Almond milk – rich in potassium phosphate, calcium, magnesium, for the central nervous system, improves mental stamina, enhance memory and concentration, increases resilience to stress

Bee Pollen – high in B complex, c, enzymes, 10-30% protein, antimicrobial. 1 tsp. 2 x a day

Boron-rich foods – prunes, apricots, dried fruit, grapes or sodium borate 3mg daily

B5 – acetylcholine is made from B5 – green vegetables, brewer’s yeast, mushrooms

B12 rich foods –meat, fish, eggs, dairy or 2 micrograms cobalamin. For a quick boost add 1 package Emergen-C brand powder to water. Sublingual B12 tablets are also effective.

Choline rich Foods - Brazil nuts, poppy seeds, soybeans, dandelion flowers, mung beans, lentils, egg (200-300mg per large egg), cabbage, peanuts, cauliflower, fish, liver, milk, wheat germ beans, legumes, citrus fruits, dosage 500mg daily

Folic Acid – vital for the conversion of serotonin, avocado, fresh fruits and vegetables

Lecithin - Increases concentrations of acetylcholine, increase memory (soybeans)

Omega 3 fatty acids –DHA (docosahexaenoic acid) and EPA(eicosapentaenoic acid) cleans the arteries, good for the heart, brain,  and immune system krill oil - fish, nuts, tofu, flax seeds, evening primrose, borage, eggs, sea veges

Spirulina – high in B12, protein, omega 3’s. Add 1 tsp - 1 Tbls. to a smoothie with 1 banana, 2 c. almond milk, and 4 Tbls. hemp powder.

Vitamin E rich foods – whole grains, vegetable oils, sweet potatoes, nuts, brown rice or 400-800 IU a day

HERBS

Rosemary – add to food; Make a tea by steeping 1 tsp. herbs to 1 cup water for 10 minutes

Cardamom Seed Tea – is a natural stimulant. 1 tsp. to 1 cup water for 20 minutes. Add milk and honey.

REMEMBER

Drink 6-8  8 oz. glasses of non chlorinated water a day helps your body work more efficiently.

Get adequate rest  - 8 hours a day of sleep, Rest your mind with meditation, silence.

Exercise regularly. Walking is great to relieve stress and depression.

Brain Gym, Qi Gong Temporal Tapping, and Brain Activation exercises from Dahn Yoga all stimulate brain functioning. TO learn more about these exercises schedule a private session with Dr. Linda Kingsbury by calling 208-596-4353.