Nuts, Seeds and Legumes All of these are shown to promote brain health and reduce age-related cognitive decline. Foods such as walnuts, almonds, peanuts, soybeans, lentils, flax seeds and pumpkin seeds are all good choices to add to your diet if you're looking to score these benefits.
Choose foods with little to no added sugar, saturated fats, and sodium. To get enough protein throughout the day and maintain muscle, try adding seafood, dairy, or fortified soy products along with beans, peas, and lentils to your meals. Learn more about protein and other important nutrients.
But studies have shown that cholesterol for people 65 and older is less affected by their diet than someone in their 30s and younger, so they can have up to two whole eggs per day if they have normal cholesterol levels. “For seniors, it might even be a greater source of protein,” says Campbell.
To start the day off with the best fuel for learning, include slow-release carbohydrates, such as porridge oats, wholemeal bread or low-sugar wholegrain cereals, as they provide sustained energy to maintain blood glucose levels.
APP-transgenic mice (AD-tg) with the APP gene mutation show memory deficit and Aβ deposition in the brain and are considered an animal model of AD. The recommended daily serving of walnuts is 1–1.5 oz, i.e., 28–42 g, which is equivalent to 12–18 walnut halves.
The Bottom Line
You can help to improve your brain health, memory and alertness by including a variety of nutritious foods such as leafy greens, lamb, eggs, salmon, blueberries and walnuts in your daily diet.
Certain fruits such as oranges, bell peppers, guava, kiwi, tomatoes, and strawberries, contain high amounts of vitamin C. Vitamin C helps prevent brain cells from becoming damaged and supports overall brain health. In fact, a study found that vitamin C can potentially prevent Alzheimer's.
Eating a banana will give your brain the healthy, natural, low GI sugar that it needs during exam time. Plus bananas also make you happy, literally! Bananas contain high levels of tryptophan, an amino acid, which is converted into serotonin in your body.
Berries. An apple a day may keep the doctor away, but a bunch of berries keeps mental decline at bay. Berries are one of the best brain foods because they're packed with flavonoids. Not only do these natural pigments make berries colorful, but they also improve brain function, particularly when it comes to memory.
For the most nutritious breakfast, try to choose whole, unprocessed foods from each of the five food groups: fruits, vegetables, grains, protein foods, and dairy. Try to include proteins from foods like yogurts (look for varieties with less sugar added), eggs, nuts and seeds or legumes.
Experts recommend waiting at least three hours after you've eaten to go to bed. This allows your body time to digest your food so you're not up at night with an upset stomach, indigestion, or acid reflux. And it helps you stay asleep.
The practice of relieving your stress, anxiety, or any other negative emotion through physical stimulus is known as self-soothing. The best stress-relieving drinks include ginger, chamomile tea, valerian, black tea, coconut water, milk, green tea, coffee, lemon balm tea, water, and vegetable and fruit juice.
Mental Benefits Of Lemon Water
With ample blood flow, our brains function better and even experience fewer signs of stress. Additionally, many studies have shown that the combination of sour and sweet in lemons help to trigger endorphins that make us feel happier.
Tips for dealing with forgetfulness
Follow a daily routine. Plan tasks, make to-do lists, and use memory tools such as calendars and notes. Put your wallet or purse, keys, phone, and glasses in the same place each day. Stay involved in activities that can help both the mind and body.
As much as dehydration impacts your ability to think clearly, it can also make it very difficult to remember things. That's why it's so important to stay hydrated – it actually improves your memory! Various studies have shown that mild-to-moderate levels of dehydration can impair short-term memory.