Boost Your Brain-2

“You may have heard the maxim, 'You are what you eat, and what you think', but have you ever considered that what we think is affected by what we eat?”
— Mickie Kent

Lifestyle choices and small changes can help prevent the mental decline and brain destroying diseases that often come later - because there is often little or nothing your doctor or modern conventional medicine can offer once your mind and memory start going down the tubes.

If you have a family history of dementia, or you have any other condition that dramatically raises your risk of memory problems, including high blood pressure or diabetes - or you're overweight or smoke cigarettes, it's even more urgent that you take action now.

Take the dementia test.

The most important lesson to take from this series is that it's up to you to take take steps now to keep your brain sharp, and keep the most common causes of memory problems at bay. When it comes to your diet don't just use the power of mind on nutrition but use nutrition to power up your mind.

Love-zap your stress with brain foods.

Even if you're not worried about memory problems right now, you'll be amazed how much better your mental performance becomes and the extra edge it gives you at work or in pursuing your personal hobbies and passions, or what engages you the best.

The top 6 tips to better your brain performance.

Some say that as you get older your memory also deteriorates, some say this is a myth. As it turns out, although your body tends to deteriorate as the years go on, your brain only gets sharper. Furthermore, this does not mean that if you are younger, your brain is not capable of memory deterioration. And even if ageing is a cause of memory loss in some, it's just one, there are other factors.

Thus, if you want to prevent this, you may want to read these tips to a better your brain performance.

1. More relaxation period, better thinking: If you want to protect your recent memories, you should stay away from stress. Stress can trigger the release of cortisol, a neuro drug which can interfere with the brain's performance, especially with handling recent memories.

   Furthermore, with chronic stress, the part of the brain which handles recent memories may even shrink. If you want to prevent this from happening, you should learn to relax a little and release the tension from your body.

   Studies show that that stress can act to alter judgements of potential partners, thus you should never let stress overwhelm you.

   To learn how to calm yourself click here.

2. Refrain from cigarette smoking: Cigarettes affect the flow of blood in your veins. Because of this, there may be a chance of reduced blood flow to your brain; and reduced blood flow means reduced oxygen. With lesser oxygen to consume, the brain may not function well as expected, hence the memory may be prejudiced.
3. Stay away from brain toxins: As you may know, illegal drugs may cause harm to your brain's functioning. However, you should also know that prescription drugs, if misused, may also have the same toxic effect to your brain. Thus, you should always follow the prescription given to you be your doctor, and never self-medicate.

   This may affect your brain's normal performance. Prolonged use of drugs may cause memory loss.

4. Eat healthy: Your brain functions according to the nutrients that it receives from the food that you eat. Thus, if you are deprived of certain nutrients, then it may have an adverse effect on the functioning of your brain. You most certainly would not want this to happen.

   Thus, as prevention, you should eat a healthy and balanced diet so that you will absorb all the vitamins and nutrients that your body needs. Also, you should stay away from junk foods.

   Function with real foods.

5. Exercise your brain: Find ways to use and improve your thinking skills. Some mentalists propose techniques which are designed to improve mental skills. We all have the potential to possess a good functioning memory, thus it should be something that we can all improve.

   All we have to do is to find ways and try techniques that can effectively help us develop our potentials.

   Most people believe that by engaging themselves into educational activities, they are improving their mental faculties. This is true, and you can try this even at home. Simple activities like crossword puzzles (although may not make you necessarily make you smarter) can exercise your brain and keep it sharp. This may help your brain functioning to get better, if not, to prevent it from deteriorating easily.

   Play brain games.

6. Shield your brain: There is no point of improving the brain if you cannot protect it physically. You should always protect your head from injuries because trauma may affect the functioning of your brain.

   Even simple injuries should be avoided, because repeated minor injuries, if accumulated, may cause damage to your brain. Thus, you should try simple prevention, like putting helmets when bicycling, in order for you to avoid situations that may damage your brain functioning.

   If you want to be able to think better, your brain's health is the key. Thus, you should keep it as healthy as possible and avoid all those factors which may expose you to mental deterioration.

A study at the University of California-Davis shows there are 4 health and lifestyle factors that can make your brain shrink even faster as you age. These are said to be:

1. High blood pressure
2. Diabetes
3. Cigarette smoking
4. Being overweight or obese

If any of these apply to you, experts say you're are at an even greater risk of Alzheimer's and dementia. But that's not all, the natural hormonal changes both men and women experience as they get older can also put you at increased risk of memory loss and Alzhiemer's. Most people have decreased levels of hormones such as thyroid, testosterone, oestrogen and human growth hormone. These reduced hormone levels leave you more open to the memory-killing effects of stress.

Boost your brain from burnout.

And experts on modern living say there's plenty of stress to go around these days. When you are coping with stress, your cortisol levels rage out of control, overpowering your body's other hormones and throwing everything out of balance. Common signs of these hormone imbalances include weight gain around your stomach, the need for reading glasses, decreased energy, forgetfulness and other symptoms that strike - disguised as signs of normal ageing.

What's worse, stress makes your brain shrink even more. A Yale University study shows that repeated exposure to stress reduces brain volume and function, even if you're fit and healthy and don't yet live with any of these health or lifestyle factors.

In 4 steps: How health and lifestyle affects your brain

The ancient Romans had the idea of mens sana in corpore sano, fit in mind, fit in body. It means that a healthy mind is sustained by a healthy body. And a healthy body means a nutritious diet and daily exercise. So, following this theory, what can you specifically do to ward off these threats to your brain and memory? Here's where to start:

• Step 1: Feed your brain the right foods for optimum health and function. You've heard the saying you are what you eat, well that is believed to be especially true for the brain. The five worst foods you can eat for your brain are doughnuts, fast food hamburgers, crisps (potato chips) and French fries, ice cream and high fat or processed cheeses. These foods are what you find in the typical Western diet.

  Click for the worst food for the brain.

They're high in white flours, sugars, trans-fats and sodium. And they're toxic to your brain and body. They raise glucose levels too quickly, which triggers a surge of insulin. This makes your brain slow down and become sluggish. Over the long term, these toxic foods worsen memory and raise your risk of Alzheimer's disease.

However, studies show that you can dramatically boost your memory and brain power by eating and drinking certain foods.

1. Fatty fish: For example, some types of fish - like salmon, tuna, mackerel, sturgeon and lake trout - may be some of the best "brain food" on Earth, and that's because they are a rick source of omerga-3 fatty acids. In a well-known Rotterdam study in the Netherlands, researchers found that people who ate fish just once each week had 60% reduction in the risk of Alzheimer's disease.

   When adding fatty fish to your diet, some experts warn about limiting intake of large fish, due to mercury deposits thanks to water pollution, but seafood like salmon, albacore tuna, mackerel, and sardines are packed with omega-3 fatty acids, powerful and versatile nutrients that are essential for a healthy mind. About 40% of the fatty acids in brain cell membranes are DHA, one of the main omega-3 fatty acids in fish oil. Experts believe it's probably necessary for transmitting signals between brain cells.

   In a 2006 study, researchers at Tufts University found that people who ate fish 3 times a week and had the highest levels of DHA in their blood slashed their risk of Alzheimer's disease by 39%. Eat it at least twice a week (limit albacore tuna to no more than 6 ounces a week to minimise mercury exposure). What's more research shows a higher intake of omega-3 fatty acids can improve memory and even reduce symptoms of depression and ADHD. You also want to make sure you're avoiding certain foods. Some are so toxic it's like dusting your brain with poison every time you eat them.

2. Leafy green and cruciferous vegetables: You'll also want to eat more leafy green and cruciferous veggies said to boost memory. In a 25 year study of 13,000 women Harvard Medical School researchers found those who ate the highest amounts of cruciferous veggies had the lowest rates of memory loss as they aged.

   Pile salads, stir-fries, and side dishes with broccoli, cauliflower, cabbage, kale, bok choy, and Brussels sprouts, as they are all filled with antioxidants like vitamin C and plant compounds called carotenoids, which are particularly powerful brain protectors.

   Antioxidants prevent damage from free radicals, which are waste products your body makes when cells use fuel to create energy. Your brain is especially vulnerable to damage from free radicals because it uses a lot of fuel (it's only about 3% of your body weight but uses up to 17% of your energy). Since your mind makes a lot of these toxic by-products, ample antioxidants help to disarm and defuse them.

   Antioxidants are key to ageless beauty.

   While all antioxidants (from a variety of plants) are good for your brain, these cruciferous veggies are especially effective. A Harvard Medical School study of more than 13,000 women found that those who ate the most lowered their brain age by 1 to 2 years. Eat it daily, as part of a well-rounded mix of other colourful veggies.

3. Avocado, oils, nuts, and seeds: They all contain another important antioxidant: vitamin E. In one study, researchers found that people who consumed moderate amounts of vitamin E - from food, not supplements (see more about supplements in step 2 further below) - lowered their risk of AD by 67%. Eat it frequently; shoot for 15 mg of E a day, the equivalent of 2 ounces of almonds.
4. Chocolate: Conversely, although we talked about the dangers of such sweet "treats" as processed doughnuts and ice creams, chocolate is a sweet treat that can boost your memory and brain power. It may also protect the brain from stroke and even prevent Alzheimer's disease.

   Chocolate is the guilty pleasure of many an individual. Over the years chocolate has had a pretty bad rap, but recently it has had some good PR over its health benefits. The general consensus is that kept as an occasional treat and eaten in small amounts, chocolate in certain forms can promote heart health, vascular functions and has multiple benefits for our brain. These are said to be down to the natural chemicals in the cocoa bean, known as cocoa flavonols. They protect the bean while it's growing, and scientists think they protect us as well.

   
   Chocolate also has a phytonutrient in it called quercetin that's been proven in studies to reverse memory loss. Dark chocolate and unsweetened cocoa powder have the highest concentrations of this potent compound. But you don't want to overdo it, since chocolate is high in calories and fat. Just one ounce of chocolate a day is all you need to sharpen your memory and keep Alzheimer's at bay, experts believe. Be careful of confectionery chocolate though, processed, sweetened with sugar and trans-fats.

   How to eat chocolate.

   So sweeten your brain-boosting diet with the dark kind (at least 70% cocoa); it contains flavonoids, another class of antioxidants that some research links to brain health. Other flavonoid-rich foods include apples, red and purple grapes, red wine, tea and onions. Eat such foods frequently, as part of a healthy total calorie intake. Up to half an ounce daily has also been shown to lower blood pressure.

5. Green tea: A study has found that green tea - already credited with providing a host of health benefits - can help improve memory and cognition. Green tea drinkers were shown to experience an increase in the activation of the dorsolateral prefrontal cortex, an area of the brain associated with working memory, which you need for problem solving and focus.

   As with chocolate above, there is the issue of caffeine to consider, which will mean deciding what quality of tea (and coffee) to purchase. While the effects of caffeine are controversial, studies suggest that it can improve brain performance, and that combining green tea and coffee may boost brain function even further. Tea tends to deliver a lower, but more sustained burst in brainpower, while coffee is better at providing small jolts of energy.

   Tea and coffee also have different antioxidants. Green and white teas actually have more antioxidants than coffee, but some different kinds. For the most cancer-fighting benefit, you should drink both, as long as they're both low in toxins.

   Be warned that experts do say that while there are some major benefits from tea and coffee, it's believed there are some instances where they can both be bad for you, as well. For example, some studies have shown that drinking caffeine after a high fat meal may boost its bad effects on sugar levels. It may be best to avoid drinking tea or coffee with or directly after your meals (especially at breakfast) and opt to drink them on their own instead.

6. Curcumin: This potent spice is believed to fight inflammation. Animal studies have shown that curcumin may help clear away Alzheimer's-causing proteins in the brain called amyloid plaques (though more research is needed in humans). Eat it as an ingredient in pasta sauces, salad dressings, or meat marinades.
7. Whole grains: Fibre-rich oatmeal, oat bran, brown rice, and so on help stabilize blood glucose (sugar) levels, compared with refined carbs like white bread and sugary foods. Your body digests these simple sugars quickly, so you have a sudden energy spike - and subsequent plummet. Since glucose is the brain's main source of fuel, it's important to keep levels steady; during a crash, you'll feel tired and crabby and have trouble concentrating. Eat them daily, aiming for 25 grams of fibre; fruits, vegetables, and beans are other good sources.
8. Berries: Like other fruits and vegetables, berries have potent powers. They contain certain vitamins and minerals that are good for our health, but what makes them unique is that they contain high concentrations of flavonoids - the natural chemicals made by plants for their own protection. They protect the plant against things like UV light and insect attack, and when we eat them, they also promote health effects in us.

   Extensive research has shown that berries have powerful effects to delay and even help reverse the ageing process of the brain. It is believed that the nutrients in berries can prevent or delay the onset of Alzheimer's. Some of the key phytonutrients in berries are called anthocyanins. These are remarkable brain-boosting chemicals that can help you preserve your memory and clear up an occasional case of "brain fog".

   You already know antioxidants help ward off the effects of free radical damage. One of the most powerful antioxidants on the planet is the common blueberry. They are thought to be the most potent of the berries, because they contain a profile of about six different flavonoids. They have been found to have very significant effects on blood pressure, blood flow, an also more recently brain health - things like attention and processing speed. USDA researchers now know blueberries have the highest levels of free radical fighters compared to over 40 other fruits and vegetables, and they are said to help with brain function. And not only that but it does it within two to five hours after consuming them.

   The scientists have discovered that the flavonoids in blueberries are absorbed into the bloodstream and then cause an increase in blood flow to the parts of the brain responsible for memory, concentration and attention to detail - transforming us into bright-eyed brainiacs. It even triumphs over the classic "afternoon slump" to improve overall brain function. Aim to eat around 200g (or two portions) of fresh or frozen blueberries, as it's believed the flavonoids should be just as effective in frozen berries, or even blueberry purée.

   Moreover, blueberries are packed with potent plant compounds called anthocyanins. Anthocyanins are so powerful, they contain four times the free radical-fighting power of vitamin C. Even more important, blueberries are one of the few antioxidants that destroy free radicals that attack your brain. They also combat inflammation, protect neurons, and fend off amyloid plaques.

   Studies show a daily dose of blueberries helps you keep your memory sharp and stay coordinated as you age. One recent study looked at people in their 70s suffering from poor memory. The researchers split the people up into two groups. One group consumed blueberry juice each day, while the other drank a placebo. Result: Those who drank blueberry juice scored much higher on learning and memory tests. You can see why researchers believe blueberries may be the ultimate memory food. It's also been described as a brain-boosting berry that could get every student concentrating. So aim to eat enough fresh blueberries every day, or drink a glass of blueberry juice to enjoy their brain-boosting effects.

9. Water: Every cell in your body needs water to thrive, and your brain cells are no exception; in fact, about three-quarters of your brain is water. A small Ohio University study found that people whose bodies were well hydrated scored significantly better on tests of brainpower, compared with those who weren't drinking enough. Drink it throughout the day; aim to sip 6 to 8 glasses total.

As important as eating the right foods are, there's much more you can do to improve your memory - especially if you want to see dramatic results fast, which leads on to the next step, seen as controversial by some nutritionists.

• Step 2: Boost your memory and protect your brain with supplements. While many of the diet changes mentioned can go a long way to improve your memory and reduce your risk of Alzheimer's, some advocates to supplements believe that sometimes there's a natural breakthrough that you're not going to be able to get from food alone. And when it comes to keeping your mind sharp and preventing Alzhiemer's, it's important to do everything you can, especially when doctor's have no conventional "cures" to offer you.

  "Of all the things I've lost, it's my mind I miss the most" is a quote that is familiar to some, and a reality for many others. Our brains are marvellous miracles to say the least. Over the years scientists have not only been able to examine and study how the brain functions and malfunctions, but also how different drugs and natural nutrients can affect the brain as well. Keep in mind that the controversy over food versus pills still continues, but the general consensus is that pill should supplement your food diet, not take its place. Do not abandon eating wholesome, functional foods for pill-popping substitutes.

  That said, such supplements as Acetyl L-Carnitine (ALC) are said to to rebuild worn-out myelin so you can stop brain ageing and feel quicker on your feet; Alpha-GPC to boost your brain's memory fuel and reduce senior moments; Bacopa to improve your brain's ability to ignore distractions and banish stress; Phosphatidylserine (PS) to replenish cell membranes and cut 12 years off your brain age; Vinpocetine to get more oxygen to your brain for sharper memory and mental acuity; Blueberry (which can be taken in supplement form or as a whole food see step 1 above) to clear away brain rust and boost memory and learning; and Gingko biloba to energize your brain and speed up mental performance.

  Other supplements for advanced brain performance.

  Including some of these, below are 12 nutrients in particular that have been rigorously studied and clinically proven to have a positive effect on the brain in terms of improving poor concentration, slow thinking processes and impaired memory function. Some believe you can even cut 12 years off your brain age by taking a nutrient called Phosphatidylserine, or PS for short (see the second nutrient in the list below). It's a healthy fat you need for the cell membranes in your brain that's not found in most food, and your body makes less of it as you age, but it's available as a supplement and it's believed can make a big difference fast.

  1. Bacopa Monnieri - The first nutrient is a wild herb that grows in wet, marshy areas in India, Sri Lanka, Taiwan and other areas, it's called Bacopa Monnieri. This is a natural herb that's been found to have brain boosting powers, and is often called the amazing 6,000 year old memory secret of the ancient Rishi. Nearly 6,000 years ago, a group of holy men in India called the Rishi were famous for their remarkable ability to remember lengthy, complex material. Before the written word was readily available, men and women had to rely on the spoken word to learn things. It is said that in ancient times the holy men of India called the Rishi were able to recite pages and pages of hymns and prayers complete from memory. How could they do this? It is believed that beyond the divine inspiration they claimed to have received, their ability to learn and recall information was due to their consumption of the wild herb Bacopa Monnieri.

     Since the ancient times, with the attribution by the Rishi for their astounding memory powers to this wild herb that grew on the banks of the sacred River Ghanges, several double blind studies have been done to test the efficacy of Bacopa Monnieri. There are now at least 14 scientific studies that suggest this ancient herb works.

     One clinical trial in Australia looked at this herb's affects on memory and learning ability, and after 3 months nearly everyone who had been given the herb improved their ability to learn new information without forgetting it a few days later. That's virtually a 100% success rate. The herb is also said to melt stress and anxiety away. Stress is one of the biggest factors that's ruining your memory and causing your brain to shrink, and research shows that the herb also lowers stress and anxiety by about 20%. What's more it relieves symptoms of stress overload like fatigue, sleeplessness and irritability.

     Another study with 48 individuals of an average age of 73.5 were given Bacopa Monnieri for 12 weeks. The study concluded that the Bacopa Monnieri had enhanced their verbal recall ability and their ability to ignore irrelevant information. It also recorded that depression, anxiety and heart rate also decreased with the group receiving the herb. The study conclusion states that it provides further evidence that this wild herb has the potential for safely enhancing cognitive performance in the ageing.

     Because stress is bad for your health, especially your brain, Bacopa is an excellent nutrient because it has been proven to help with depression, anxiety and heart rate, which are often common ailments resulting from stress. From learning and memory recall to stress relief, Bacopa is a major player in the field of natural supplements for the mind.

  2. Phosphatidylserine - The second nutrient is Phosphatidylserine or PS, which is a naturally occurring fat found throughout the body, but especially in that of a healthy brain. PS has been studied near and far as well. According to an Italian study, that followed 494 elderly subjects over a 6 month period of time, all of the participants suffered from moderate to severe mental decline, as measured by standard tests. Treatment consisted of either 300 mg daily of PS or a placebo. The study showed that the group that took PS did much better in both behaviour and mental function than the placebo group. Their symptoms of depression were improved as well.

     Click for foods that contain PS.

     Many are now touting the remarkable brain benefits of this one astonishing nutrient. But what is PS and how does it work? Phosphatidylserine is a phospholipid that occurs naturally in your body. It’s a critical building block for cell membranes and contributes to the structure and performance of all cells, but particularly nerve cells called neurons.

     These cells, which are highly concentrated in the brain, have branches called dendrites that serve as the chemical and electrical pathways for brain function. And research confirms that these dendrites continue to grow and divide well into your nineties.

     This is said to be astonishing because it means the opportunity for new and improved brain function is present during a time of life most people associate with mental decline.

     One reason brain function can suffer with age is that your body’s own production of PS diminishes over the years. Without sufficient supplies of this essential nutrient, the brain's highly sensitive neurons and dendrites cannot function properly and can even degrade, causing the all-too-familiar "cobwebs" on the mind or lapses in memory.

     Plus, PS has been shown to reduce nervous tension, alleviate stress from physical and mental tasks, and even brighten mood. This isn't surprising because when you can think better, you feel better about yourself.

  3. Glyceryl Phosphorlcholine - The third nutrient is Glyceryl Phosphorlcholine, also known as GPC is a special form of choline. Choline helps with the production of neurotransmitters. Neurotransmitters do many things, one of which is to boost cognitive performance. Because the levels of choline decrease over time as we age, obviously cognitive ability will decrease as well. GPC is the good form of choline for the body to absorb because it can cross the blood-brain barrier, so it gets to the part of the body that needs it most; the brain.
  4. N-Acetyl L-Tyrosine - NALT is a non essential amino acid that the body also uses as a precursor to the production of neurotransmitters. Due to its role as a precursor to the neurotransmitters norepinephrine and epinephrine (two of the body's main stress-related hormones) tyrosine may also ease the adverse effects of environmental, psychosocial, and physical stress. Because stress has such an adverse reaction for our brains, NALT could provide the necessary strength and relief the brain needs to function more efficiently especially during on going stress related circumstances.
  5. N-Acetyl L-Cysteine - NAC is a known precursor to glutathione. It is known to raise blood levels of glutathione and it may help to preserve lean muscle mass. Gluathione and L-cysteine are essential for T-cell production and helps with immune system function. This is extremely important for the brain because the brain is susceptible to bacteria and viruses.
  6. Acetyl L-carnitine - Another nutrient said to be so powerful it can actually improve memory even in cases of severe mental decline is Acetyl L-carnitine. Stanford University School of Medicine did a study of 334 adults - all of whom had Alzheimer's disease - the researchers were stunned to discover that the people who took this supplement became less forgetful and showed fewer signs of mental decline than those taking a "sugar pill" placebo. This natural supplement is said to do what no other drug or conventional therapy can do.

     Click for foods that contain carnitine.

  7. Vitamin B12 - The importance of vitamin B12 to the brain by many has led to the belief that cognitive decline is a serious concern for most of us as we get older. Some say statistics are grim - if you live to be 80, your chances of suffering from severe loss of cognitive function are almost double, however there are other studies that contradict this. Today's 90-year-olds are surviving into very old age with better mental performance than ever before, Danish research suggests.

     Declining into old age a myth?

     They may not be as agile, move a little slower and may not respond as quickly, but do our brains slow down with age? As we age do our brains, like the rest of our bodies, begin to change? Or might brain decline not necessarily have to do with age at all? And does intelligence really decline with age, or is it a myth?

     Even if it's true that the long-term memory of older adults appears to store and use information better than short-term memory, that's no reason to surrender to time. While there is some evidence to suggest that most of us cruise along constantly improving our problem-solving skills and honing our memory until the age of about 25, reaching our peak at 28, some say we can stop any decline that could come over time.

     Moreover, recent studies have shown that while some older people may lack the cognitive skills they had in their younger days, many have something that can't be measured on any standardised test - wisdom. Wisdom, expertise and practical knowledge based on years of experience are valuable assets that are often overlooked.

     In the work place, younger people may perform with greater speed and more agility, but others argue that the older generation can see the big picture and trends based on experience. Like the body, the mind benefits from activity. With every passing decade if we keep learning, continue practising and sharing our wisdom, we can train the brain to remain productive.

     Whatever the truth of it, the fact is we understand the hallmark signs of ageing: declining strength and energy, cognitive slowing or brain fog and "senior moments", irritability, difficulty sleeping, hearing and vision loss, the list goes on and on. Better living standards and intellectual stimulation may be key factors into beating this - whatever your age - experts say.

     Nevertheless, most people either accept these things as "just part of getting older", or take whatever drugs their doctors prescribe in the hopes of feeling better. However, some experts are keen to stress that these are not normal signs of ageing.

     More often than not, they say, there is a singular, easily remedied vitamin deficiency underlying many of these symptoms, making you feel older than you are. Yet tragically, it frequently goes undetected by doctors until it manifests as a severe neurological disorder, dementia, mental illness, chronic fatigue, cardiovascular disease, cancer - or worse.

     What they are talking about is vitamin B12 deficiency, which some sources suggest, affects nearly 50% of older adults. Experts suggest that if you've experienced any of the symptoms described above, it's imperative that you take immediate action before irreversible damage occurs. The good news is that B12 deficiency can be remedied easily, quickly and inexpensively.

     Vitamin B12 is essential to the very foundation of life itself - it's one of the building blocks your body uses to produce DNA. It also keeps your immune system functioning optimally, regulates mood and sleep cycles, and is crucial to energy production, which is why it's known as the "energy vitamin". It also protects your brain and nervous system by keeping nerves healthy and communicating in an optimal manner. And emerging research is showing that B12 helps to lower levels of the stress hormone homocysteine, making it a vital player in maintaining heart and brain health.

     Include B vitamins in your diet.

     Scientists now understand that age-related cognitive decline is linked to a process in the body that involves a decrease in brain mass. That's right, your brain actually shrinks as you age. This reduction in brain mass is directly correlated with loss of memory and cognitive function seen in older individuals. Emerging research is showing that being deficient in vitamin B12 puts your brain in serious danger, so if you care about your cognitive health, you better be sure that you're getting enough.

     Recently, a landmark study showed vitamin B12 supplementation slows the accelerated rate of brain shrinkage and declining cognitive scores in older individuals. Another study showed that older individuals with higher levels of B12 in their blood had less shrinkage of the brain than counterparts with lower levels. Those with higher B12 blood levels and increased brain size even scored higher on memory and cognitive tests.

     The form of B12 that you'll find in most B12 products - even the B12 injections your doctor may administer - is cyanocobalamin. Can you guess how this form of B12 gets its name? Cyanocobalamin is comprised of a cyanide molecule attached to a cobalamin (B12) molecule. Cyanide is a toxic poison that the body cannot metabolise, and over time, it can accumulate in brain tissues with disastrous results. What you want to take is a supplement made with the methylcobalamin form of B12, which research has shown to be the safest and most effective.

     Are vitamin pills dangerous?

     For this reason, many health experts do not fully endorse vitamin B12 supplements, and others suggest making sure you have foods with vitamin B12 in your diet instead - such as mackerels, shellfish, beef, cheese, eggs, dairy and fortified foods such as cereals. It is a personal choice, but most experts would suggest getting as much as you can from foods, and supplementing your diet with pills, rather than substituting them for foods.

     Currently, most experts recommend taking a minimum of 1,000 mcg a day of sublingual methylcobalamin. Higher dosages of up to 15,000 mcg per day are sometimes required to bring levels back up to an optimal level and to restore energy, mental function and mood balance. B12 has no known drug interactions and has never shown any adverse or toxic effects in humans, even when given in very large doses. However, it is always best to seek medical advice and get blood tests done first to check your vitamin levels before you start taking any supplements. Always follow the advice of a qualified professional you trust, and who knows your medical history.

  8. Ginkgo Biloba and Ginseng - Many will have heard of Ginkgo Biloba. This is another natural brain-booster that, when taken with PS (see further above), actually strengthened the important mind and memory benefits of PS. Moreover, it's believed to deliver additional cognitive performance results - most notably improvements in short-term cognitive function - that can occur in as little as 1 hour.

     It is one of the most popular herbs in the world that has been proven to boost the brains ability to function. Ginkgo dilates the blood vessels in the brain which increases the blood flow and nutrients to the brain. This function in and of itself helps with alertness and focus.

     Ginkgo Biloba is often described as a "miracle nutrient" - an extraordinary natural herb that's been used for centuries by traditional medical practitioners to improve mental function and memory. Numerous medical studies have confirmed Ginkgo's ability to increase blood flow to the brain. And it is this mechanism that neuroscientists believe is the key in Ginkgo's ability to enhance memory and improve the absorption and effectiveness of PS (see the second listed ingredient above).

     Ginkgo is good for circulation, and has long been used in Chinese medicine to boost memory and heart health. Because Ginkgo increases circulation, it floods your brain with energy and speeds up mental performance. But it plays another important role. It protects vulnerable neurons and brain tissues from free radical damage. That's because this well-researched herb has powerful antioxidant-like properties.

     Alternative doctors have recommended it for decades. Multiple studies show Ginkgo improves memory, attention, and thinking. It's even been shown to halt mental decline in people with serious memory problems. In one large study, patients who took Ginkgo saw their memory get better, while those taking a placebo continued to get worse.

     The Korean Ginseng herb commonly known for its wondrous vitality and healing powers also exhibits brain-protecting and enhancing effects, and is a popular herbal combination with Ginkgo Biloba.

  9. Vinpocetine - Vinpocetine is an herb taken from the periwinkle plant, vinca minor. Like Ginkgo, it dilates the blood vessels and enhances circulation. But unlike other vasodilators, Vincopetine has a special ability to concentrate the flow of blood in the brain only. It is also a powerful antioxidant. Plus, some people who have taken Vincopetine have noticed the benefits immediately rather than over a course of time like with other memory benefiting supplements.

     It's probably no surprise that when your brain doesn't get enough oxygen, your memory and thinking suffer. As you age, your circulation becomes more sluggish. When you don't get enough blood flow to carry oxygen to your brain, you can suffer memory loss and even serious mental decline.

     Scientists have suggested this extract from the periwinkle plant can reverse this common effect of ageing. They've discovered it can boost blood flow to your brain, and give it the increased oxygen it's starving for. It's been researched and used in Europe for more than two decades, where studies show it helps people recall new information more easily and feel more focused.

     Even people suffering serious mental decline notice a difference. In one study, elderly patients with serious memory impairment took either Vinpocetine or a placebo. Of those who took Vinpocetine, 100% scored better in memory tests after just 3 months compared to those who took the placebo.

  10. Huperzia Serrata - The common name for Huperzia Serrata extract is Chinese Club Moss. Its active ingredient is Huperzine A, which works by helping inhibit the enzyme that breaks down acetylcholine, an important brain chemical for learning and memory. It has been found that in Alzheimer's disease, the degeneration neurons depend upon the lack of acetylcholine and acetylcholine esterase. This nutrient appears to be an effective one for those with brain disorders such as early stage Alzheimer's because of its ability to inhibit the enzyme that breaks down the acetylcholine esterase.
  11. Lemon Balm - Lemon Balm sounds sublime but it is actually a very potent nutrient. The chemicals in Lemon Balm have a calming, even sedative effect. This may not sound like a very appealing element to brain health, memory, concentration or focus. But these elements are extremely useful during times of excitability or extreme stress when the brain has a difficult time slowing down enough to focus and concentrate. According to one study the Lemon Balm showed to significantly increase calmness and alertness. It also showed a significant increase in the speed of mathematical processing, with no reduction in accuracy.
  12. Transfer Factors - Lastly, are brain and nervous system targeted Transfer Factors, which are smaller than small messenger molecules that transmit immune knowledge from one entity to another, such as is done when a mother breast feeds her child. Transfer Factors are non-species specific, which means they can be collected from other mammals in the form of colostrum or egg yolks.

      Targeted Transfer Factors are similar to regular transfer factors except that due to a special patented process that collects the transfer factors from egg yolks, they are able to target specific areas of the body. In this instance they supply the brain and nervous system with the specific knowledge it needs for superior immune system functioning. This one element alone is thought to be one of the most technologically advanced nutrients known to science.

  Bear in mind that declining brain health in the form of disease, simple memory loss, fogginess and the like is an ever increasing problem for nearly all of us. Some might consider it public enemy number one. It can be induced by stress, free radical damage, toxic substance overload, poor diet, lack of exercise, as well as a host of other conditions.

  Taking care of your brain health is one of the most crucial things you can do for yourself or someone you know that is suffering from a malfunctioning brain. By taking all of the nutrients discussed, experts say you will be well on your way to increasing the quality of life with a strong healthy mind that works to the peak of perfection, or as close as you can get.

• Step 3: Use it or lose it. One more step to keeping your memory sharp as you age. If you think you can't "teach an old dog new tricks" think again. A study by Harvard researchers found that your brain can develop new pathways at any age through mental stimulation. These pathways allow you to make and store memories as well as learn new things. Mahatma Gandhi, Benjamin Franklin, Giuseppe Verdi, Warren Buffet are all cited as individuals who produced their most creative works in later years, and there's no reason why you can't keep learning new things, and performing as well or better than you did when you were younger.

  To achieve this you can access simple techniques like memory-boosting games and brain teasers to challenge your mind. This will allow your brain to develop new neural pathways, generate new neurons, build and maintain brain mass, and improve your memory and brain power fast. You also might need to de-clutter your mind, to enhance its effectiveness and allow these techniques to work.

  For example, to feel more alert try this easy, 10-second exercise:

  a) Close your eyes. Let your eyelids close and relax, now just pay attention to your breath. Just breathe normally - but notice how it feels each time a breath enters and leaves your body. Maybe try breathing a bit slower and more deeply than you normally do, but not too noticeably. Let it be a natural breath, not forced.

  b) Count each time you inhale and exhale, As you exhale, think to yourself: one. Inhale and exhale again and think: two. Finally inhale and exhale and think: three.

  c) That's it - you're done, slowly open your eyes and take a moment to notice how you feel. If you were feeling tense before, you may feel much more relaxed. Whatever "chatter" was going on in the back of your mind is gone, so you can probably focus much better. And all it took was 10 seconds.

  Clean up with love.

• Step 4: Exercise to extend brain life. Exercise is the best way to fend off damaging effects of stress, to balance your hormones and keep your brain from shrinking. Get more physical exercise into your life, along with the motivation - if you need it - to start feeling more vibrant, focused and energised.

  Get physical with love.

So, under these four pillars, get a weekly eating plan, mental stress check-list, an exercise and brain training plan, BUT also tweak the programme to your own needs. This means with personal tips and strategies designed to help you stay on track: seek out your own personal motivations in manageable proportions when making any kind of lifestyle change, because old habits can be hard to break.

But most of all remember that boosting your brain starts with what you put into your mouth, to boost you overall in mind, body and spirit. And in part three we shall see how your food literally means your mood.

Read more in this series: -1 -2 -3

Yours in love,