Monday, August 3, 2020

Documentary Video to Watch: Better Brain Health

Our brain health is affected by what we eat, habits and lifestyle!


Brain Health
Image source: Brain Free PNG Image


Chocolate reduces stress. The fish stimulates the brain. Is there any truth to such popular beliefs? The findings of researchers around the world say yes: apparently we are what we really eat. This documentary examines how our brain health is affected by what we eat and drink. Sugary foods, cocaine, vitamins ... how does it affect our brain?

You can watch a documentary video >> Better brain health | DW Documentary

A study in a British prison has found that inmates who take vitamin supplements are less prone to violent behaviour. A psychologist from the University of Lübeck in Germany showed that social behaviour was influenced by the substances consumed at breakfast. But what really happens in the brain when we choose honey instead of jam and fish instead of sausages? Scientists around the world are working to find it. Neuro-nutrition is the name of an interdisciplinary field of research that explores the impact of nutrition on brain health. Experiments on rats and flies offer new insights into the effects of our eating habits. When lab mice are fed a junk food diet, the result is not just obesity. 

Brain functions are affected by factors such as age, stress, sleep quality and length, drugs, nutrition. Having a good memory depends on the total number of brain cells (neurons), the smooth and smooth communication between the cells, and the robustness of your cells. In order for brain cells to function properly and survive, oxygen and food sources must be able to reach the brain through circulation. For this reason, everything that prevents blood circulation in the body or brain negatively affects the function of brain cells. For this reason, it is very important to take good care of our bodies for a healthy brain. Regular exercise and not smoking, as well as eating healthy will be good for your body. Long-term errors in nutrition negatively affect the nervous system. But it is possible to minimize these negative effects by choosing the right foods!


Healthier brain with Berry family (red and purple fruits)

Berries, blackberries, raspberries, strawberries, blueberries and cranberries, which are members of the Berry family, have higher antioxidant capacities than other fruits. The berry family fruits are rich in flavonols, anthocyanins and quercet, which are protective against damage to brain cells. These fruits are the only fruit group that can slow the progression of memory loss thanks to the flavanols they contain. Some research has suggested that a diet rich in flavonoids may help restore memory loss.

Blueberries in particular have received great attention as the best source of flavonoids. A study in the UK has revealed that eating plenty of blueberries can boost memory, improve brain function and increase learning.

Red and purple fruits may be consumed in your Dec meals, smoothies, breakfasts. 1 cup fresh berry fruit is equivalent to 1 fruit change.

Protect against memory weakness with leafy green vegetables!


Green leafy vegetables such as spinach, mustard greens, turnip greens, broccoli, arugula are rich in folate, which has a direct effect on memory. In a study at Tufts University in Boston, researchers followed 320 men for 3 years. The study observed that male participants with high levels of “homocysteine” in the blood experienced memory weakness. However, it has been observed that homocysteine levels in those who consume foods rich in folacide (folate) fell directly and memory weakness complaints decreased. As a result of the study, folic acid was observed to have a protective effect against memory weakness.

A study conducted in Australia found that individuals who fed folate-rich foods for 5 weeks processed information faster in the brain and their memory was strengthened.

It is also known that green leafy vegetables help to maintain the brown matter structure of the brain thanks to their high antioxidant and carotenoids.

With all this in mind, you should also be careful to consume at least 1 portion of yesilleaf vegetables every day for a solid memory!

Miracle solution to forgetfulness: oily fish!

Healthy fats (omega-3, omega-9) are very important for brain health. When it comes to memory research nutrients and fish, especially salmon, sardines, herring, mackerel, tuna and cold water fish such as omega-3 fatty acids has shown that oily fish contain more of the foreground more in between. A study published in the archives of Neurology in November 2006 found that people with high omega-3 levels diagnosed with dementia were significantly lower than those with low levels.

In another study conducted by researchers at Rush University Medical Center in Chicago, they followed 3,000 men and women over 6 years to see how diet affects memory. It has proven that those who eat fish at least 1 time a week experience 10 percent slower memory loss compared to those who do not eat fish and have a memory and thinking ability 3 years younger than individuals who do not consume fish.
For this reason, you try to consume up to 150 g oily fish 3 times a week. If you do not eat fish or do not like the taste of fish oil or krill oil supplements be careful to use.

Refresh your brain with eggs

Choline is a type of B vitamin that promotes neurotransmitters, the brain's transmission service. Choline also benefits in the production of new brain cells. Research reveals that the egg is the richest nutrient in terms of choline. In addition, aminoacids present in the egg maintain a balance of neurotransmitters to prevent mental and neurological disorders by interacting with cell function.
Take care to consume eggs at least 3-4 times a week.

Linseed for strong memory


Flaxseed rich in healthy fats, known as ALA, is very important in shaping sensory activities and providing people with its active content to feel better and to experience emotional satisfaction. You can add it to your salads, yoghurt, milk or use cold press flaxseed oil to ensure adequate intake.
Consumption of 1 teaspoon of flaxseed per day by 60 percent contains omega-3, reducing forgetfulness and strengthening memory.


Focus more on coffee!

There is good news for coffee lovers: 2 years ago researchers from the University of Innsbruck in Austria proved that caffeinated coffee increases individuals ' focus and short-term memory powers, prolonging the ageing process.
Take care to consume up to 3 cups of coffee a day. If you don't add cream, milk powder and sugar to your coffee, it will help you get more out of your coffee and prevent your extra calorie intake.


For a strong memory;
  • Keep your blood pressure and cholesterol under control.
  • Make sure you sleep.
  • Do regular exercise.
  • Do brain gymnastics.
  • Do not smoke.
  • Reduce stress.
  • Also;
* Alcohol
* Processed foods
* Very salty foods
* Processed proteins
Avoid excess sugar!


Video source >> DW Documentary

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