Have a chat Research shows that people who stay mentally alert are also more likely to interact with a variety of others in different ways throughout their day. For example, talking with friends, joining community discussion groups and forums, helping with their children’s businesses or caring for grandchildren - even just exchanging pleasantries and a smile with a person in the supermarket queue or the petrol station clerk will have the same effect. Food for thought Poor nutrition, especially deficiencies in the B-group vitamins, can compromise brain and nervous system health. Poor eating habits, particularly if combined with compromised nutrient absorption - which can be easily triggered by inactivity, gut health problems, and endocrine disorders - can also contribute to cognitive decline. So can stress, overindulgence in alcohol, inadequate sleep, dehydration, grief and depression, with the latter two conditions
having been shown to have a profound effect of decreasing activity in the brain’s prefrontal cortex, which controls cognition. To eat for better brain health, choose foods that are rich in vitamins C and E. These two antioxidant nutrients counter the negative effects of free radicals and help to reduce the protein plaque deposits associated with mental decline. Good food sources of vitamin C include citrus fruit, broccoli, strawberries, tomatoes, capsicums and leafy greens; for vitamin E, add nuts, seeds and whole grains to your diet. Research also shows that even modest reductions in blood levels of vitamin B12 and folic acid are implicated in mental deterioration, because this elevates levels of homocysteine in the blood. Eat fortified breakfast cereals and wheatgerm, and take a supplement to
substances that have been shown to improve memory and mental alertness, as well as focus, creativity, mood, motivation and executive function, and overall energy levels. These include so-called ‘smart drugs’ as well as a number of natural ingredients. In particular, clinical trials of a proprietary dried extract of the herb sage (Salvia officinalis) have demonstrated that it can significantly improve cognitive performance, memory and attention span. Sage is anti-inflammatory, antioxidant and antidepressive; it also inhibits the action of amyloid-β peptide, which can negatively affect the neurotransmitter acetylcholine that is required for attention, memory, and motivation. To eat for better brain health, choose foods that are rich in vitamins C and E
ensure you are getting enough. Say yes to nootropics
Nootropics are a group of cognition- enhancing supplements and other
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ISSUE 58 • 2020
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