We all want to have clearer thinking, stronger memories, and sharper attention spans. But as we age, so do our brains, and their ability to perform the way they did years ago may decline. However, science is trying to find ways for us to help keep our brains more agile and better functioning. From the caffeine in coffee to the aromatherapy of rosemary, here are some ways you may be able help your brain continue working at a high level.
1. B vitamins
While the entire complex of B vitamins is important for a top-notch memory, inositol and choline are particularly effective at reducing stress and jump-starting memory. In addition, B-6 reduces levels of homocysteine in the blood, which causes brain aging.
And in regard to neurodegenerative diseases, a study published last fall in the journal Neurology suggested that seniors who had a more active part of vitamin B-12 in their blood had a lower risk of developing Alzheimer’s. However, researchers said more study was needed before they could determine the exact role of the supplement regarding Alzheimer’s and other neurodegenerative diseases.
Many experts recommend a B complex supplement of 50 to 100 mg daily.
2. Cinnamon
Smelling cinnamon or chewing cinnamon gum boosts working memory, attention, recognition, and even visual-motor response speed, according to a 2004 study. Also, a study published in 2009 in the Journal of Alzheimer’s Disease reported that cinnamon may help prevent Alzheimer’s disease by inhibiting the formation of certain proteins that are hallmarks of the disease.
Not only that, cinnamon regulates blood-sugar levels, which helps you avoid the brain fog that can arrive about 30 minutes after eating candy, cookies, cakes, or other sweets, according to Dr. Daniel G. Amen, a psychiatrist and Newsmax Health contributor.
3. Turmeric
The Indian curry spice turmeric contains, curcumin, a powerful anti-inflammatory that may work against a number of diseases, including Parkinson’s and Alzheimer's. A laboratory study at the University of Illinois revealed that curcumin protected cells from damage caused by beta-amyloid, a main component of the plaques in the brains of Alzheimer's victims. Another study at the University of California, Los Angeles, found that curcumin slows the build-up of the plaques.
Also, researchers at Johns Hopkins University Medical School showed curcumin protected against nerve cell damage associated with Parkinson’s. Suggested adult dosage of curcumin is 400 to 600 mg of the standardized powder three times a day, according to the University of Maryland Medical Center website. Curcumin can interfere with blood-thinning and other drugs, so consult with your physician before taking this or any other supplement.
4. Rosemary
Researchers in California and Japan found that rosemary contains carnosic acid, which protects the brain against damage by free radicals, helping prevent strokes and neurodegenerative diseases such as Alzheimer’s. Also, a study conducted in the United Kingdom found that the scent of rosemary boosted memory. Volunteers in work cubicles scented by rosemary had better long-term memory than those in unscented cubicles.
Don’t consume more than 4 to 6 grams of the dried herb a day, and don’t ingest rosemary oil, advises the University of Maryland Medical Center website. Like other supplements, rosemary can interfere with other medications you may be taking.
5. Gingko biloba
Gingko has been found to increase circulation in the brain, enhancing memory and brain function. A study at UCLA examined the effects of gingko biloba in patients aged 45 to 75 who complained of mild age-related memory loss, but did not have dementia. One group received 120 mg of ginkgo biloba twice daily and one group received a placebo. Verbal recall, measured by cognitive tests, improved in volunteers taking ginkgo biloba. What’s more, an animal study at Johns Hopkins found that ginkgo prevented or reduced brain damage after an induced stroke.
A dose greater than or equal to 240 mg seems to be the most effective for memory enhancement, according to the University of Maryland Medical Center website, but consult with your physician first. The supplement can interact with a variety of drugs including antidepressants, blood thinners, and blood pressure medications.
6. Coffee/caffeine
A 2009 study by Swedish and Finnish researchers found that middle-age people who drank what is considered moderate amounts of coffee — three to five cups daily — decreased their risk of dementia by 65 percent. In 2005, a study led by an Austrian researcher showed that caffeine improved the short-term memory skills and reactions of participants who consumed 100 mg of caffeine — the amount in two cups of coffee.
And in a 2007 study, scientists discovered that participants who drank 10 or more cups of caffeinated coffee a day had a 74 percent lower risk of developing Parkinson’s disease. (While experts don’t recommend drinking that much coffee each day, other studies have still shown a decreased Parkinson’s risk among people who drink much less.)
7. Omega 3
These oils come from fatty fish such as salmon, and also from flaxseed oil. Omega-3 oils contain fatty acids essential for a healthy brain and also for fighting depression. A study from Louisiana State University found that eating fish helps protect the brain from problems associated with Alzheimer's disease, and a study from Australia's Aberdeen University found that fish oil slows the aging process while helping the brain to work faster. Many experts suggest eating two portions of fish each week or taking a 1,000 mg supplement three times a day.
8. Vitamin C
Vitamin C is an antioxidant that helps control the free radicals that damage brain cells. It also works to improve the flow of oxygen through the brain and plays a vital role in synthesizing norepinephrine, a neurotransmitter. Neurotransmitters affect mood and are important for brain function. The Office of Dietary Supplements for the National Institutes of Health recommends a daily vitamin C intake of 90 mg for men and 75 mg for women.
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