Good Nutrition Advice

For a healthy body and mind

Tag: fish

These Three Nutrients May Help You Sleep

Recent research has shown that missing a few hours’ sleep each night can have a dramatic effect on your immune system and overall health.

We all know that when we’re tired we can more easily come down with a cold or flu and this is because our immune system is not working at its optimum. Too little sleep can also result in weight gain. Chronic sleep deprivation, can make you feel hungrier than normal and trigger weight gain by affecting the way your body processes and stores carbohydrate. Here are three nutrients that may help with insomnia:

1. Magnesium: This mineral is known as ‘nature’s tranquilliser’ and has a calming relaxing effect on the body in general. It is particularly helpful if your sleep is being disturbed by cramps as it is a muscle relaxant.

2. Theanine: This amino acid comes from green tea and not only helps maintain a calm alertness during the day but also a deeper sleep at night.

3. Tryptophan: Your body needs this amino acid in order to make serotonin, the relaxing and calming brain neurotransmitter. Tryptophan occurs naturally in fish, whole grains, chickpeas, almonds, eggs, bananas, dates and organic dairy.

Memory Boosting Foods

Memory boosting foods

Memory boosting foods

MOST of us can be a little forgetful sometimes, but what if you really seem to be forgetting things more than usual?

Well, there are some foods that help boost memory and are also rich in antioxidants which, let’s face it, we could all do with these days. Now where was I? Oh yes, memory boosting foods

Well, according to several recent studies reported in Science Daily, eating blueberries and strawberries could help prevent memory loss in old age. Berries are rich in antioxidants, which protect cells from free-radical damage. But new research has found they can have a direct effect on how neurons in the brain send signals. But berries aren’t the only memory boosting foods.

Avocados

These delicious fruits (yes, they are classed as a fruit) are a great source of ‘healthy’ fat and a good blood circulation booster. This is important when it comes to brain function, as this enhances blood flow to the brain, helping with healthy brain function.

Oily fish

The essential omega-3 fatty acids found in oily fish such as sardines, herring, trout and mackerel, as well as walnut oil and flaxseeds, or linseeds, are high in Docosahexaenoic acid (DHA), a fatty acid which is vital to maintaining a healthy nervous system.  Low DHA levels have been linked to a higher risk of developing Alzheimer’s disease and memory loss. Fish also contains iodine, which is known to improve mental clarity.

Whole grains

Whole grains improve circulation and help regulate glucose levels in the blood. The more stable your glucose levels, the easier it is to concentrate, which is one of the reasons why it’s important to eat breakfast in the morning. Apart from revving up your metabolism it keeps your sugar levels balanced and protects against diabetes and heart disease.

Nuts and seeds

Nuts and seeds are a great source of the antioxidant vitamin, E, a lack of which has been linked with cognitive decline as you age. A good intake of vitamin E will help prevent memory loss. Nuts are a great source along with leafy green vegetables, seeds, eggs, brown rice and whole grains.

Blueberries

Blueberries and strawberries contain antioxidants, which are thought to protect brain neurons from damage, build communication receptors between each brain cell, and flush out waste. They also help protect against age-related diseases such as Alzheimer’s. Blackberries are also a great brain booster, as they contain good levels of vitamin C that has long been known to help increase mental agility.

Tomatoes

Tomatoes contain lycopene, a powerful antioxidant that helps protect against the kind of free radical damage to cells that occurs in the development of dementia, particularly Alzheimer’s.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

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Thank you for reading!

Fiona

Protect yourself against Alzheimer’s

SCIENTISTS can detect signs of Alzheimer’s decades before any symptoms show according to the Banner Alzheimer’s Institute.

Avoid Alzheimer's Disease 2

Avoid Alzheimer’s Disease 2 (Photo credit: AlzheimerHelp)

A team at the institute in Arizona studied brain scans of 20 people. The subjects were all members of a Columbian family who have a genetic mutation that means they tend to get Alzheimer’s in their 40s (the usual onset is age 75+).

The researchers found that differences could be detected more than 20 years before symptoms would appear, so identifying high-risk patients and allowing for earlier treatment.

Signs of dementia only appear when sufficient brain cells have died, maybe up to 20%. At that point it may be too late for treatment.

Early diagnosis and treatment should help prevent damage to memory and thinking – if drugs can be found.

Source: The Lancet

http://www.thelancet.com/journals/laneur/article/PIIS1474-4422(12)70228-4/abstract

To keep your brain healthy, it’s important to eat omega-3 oils two or three times a week.

They’re found in oily fish (such as salmon, tuna, mackerel, herring and anchovies), nuts and seeds, and of course omega-3 supplements. Note that baked or steamed fish is better than fried.

You can also increase cognitive performance through regular exercise, as it improves blood flow to the brain and so helps retain mental agility and avoid memory loss. Simply going for a brisk walk every day will help protect you as you age.

Antioxidants including vitamin C found in fruits and vegetables are thought to help relax arteries and improve blood flow.

So there you go – three practical ways to help preserve your memory.

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