8 Health Benefits of Fasting, Backed by Science

Despite its recent surge in popularity, fasting is a practice that dates back centuries and plays a central role in many cultures and religions.

Defined as the abstinence from all or some foods or drinks for a set period of time, there are many different ways of fasting.

In general, most types of fasts are performed over 24–72 hours.

Intermittent fasting, on the other hand, involves cycling between periods of eating and fasting, ranging from a few hours to a few days at a time.

Fasting has been shown to have many health benefits, from increased weight loss to better brain function.

Here are 8 health benefits of fasting — backed by science.
1. Promotes Blood Sugar Control by Reducing Insulin Resistance
Several studies have found that fasting may improve blood sugar control, which could be especially useful for those at risk of diabetes.

In fact, one study in 10 people with type 2 diabetes showed that short-term intermittent fasting significantly decreased blood sugar levels .

Meanwhile, another review found that both intermittent fasting and alternate-day fasting were as effective as limiting calorie intake at reducing insulin resistance .

Decreasing insulin resistance can increase your body’s sensitivity to insulin, allowing it to transport glucose from your bloodstream to your cells more efficiently.

Coupled with the potential blood sugar-lowering effects of fasting, this could help keep your blood sugar steady, preventing spikes and crashes in your blood sugar levels.

Keep in mind though that some studies have found that fasting may impact blood sugar levels differently for men and women.

For instance, one small, three-week study showed that practicing alternate-day fasting impaired blood sugar control in women but had no effect in men .

    Summary
    Intermittent fasting and alternate-day fasting could help decrease blood sugar levels and reduce insulin resistance but may affect men and women differently.

2. Promotes Better Health by Fighting Inflammation

While acute inflammation is a normal immune process used to help fight off infections, chronic inflammation can have serious consequences for your health.

Research shows that inflammation may be involved in the development of chronic conditions, such as heart disease, cancer and rheumatoid arthritis .

Some studies have found that fasting can help decrease levels of inflammation and help promote better health.

One study in 50 healthy adults showed that intermittent fasting for one month significantly decreased levels of inflammatory markers.

Another small study discovered the same effect when people fasted for 12 hours a day for one month.

What’s more, one animal study found that following a very low-calorie diet to mimic the effects of fasting reduced levels of inflammation and was beneficial in the treatment of multiple sclerosis, a chronic inflammatory condition.

    Summary
    Some studies have found that fasting could decrease several markers of inflammation and may be useful in treating inflammatory conditions, such as multiple sclerosis.

3. May Enhance Heart Health by Improving Blood Pressure, Triglycerides and Cholesterol Levels

Heart disease is considered the leading cause of death around the world, accounting for an estimated 31.5% of deaths globally .

Switching up your diet and lifestyle is one of the most effective ways to reduce your risk of heart disease.

Some research has found that incorporating fasting into your routine may be especially beneficial when it comes to heart health.

One small study revealed that eight weeks of alternate-day fasting reduced levels of “bad” LDL cholesterol and blood triglycerides by 25% and 32% respectively .

Another study in 110 obese adults showed that fasting for three weeks under medical supervision significantly decreased blood pressure, as well as levels of blood triglycerides, total cholesterol and “bad” LDL cholesterol .

In addition, one study in 4,629 people associated fasting with a lower risk of coronary artery disease, as well as a significantly lower risk of diabetes, which is a major risk factor for heart disease .

    Summary
    Fasting has been associated with a lower risk of coronary heart disease and may help lower blood pressure, triglycerides and cholesterol levels.

4. May Boost Brain Function and Prevent Neurodegenerative Disorders

Though research is mostly limited to animal research, several studies have found that fasting could have a powerful effect on brain health.

One study in mice showed that practicing intermittent fasting for 11 months improved both brain function and brain structure .

Other animal studies have reported that fasting could protect brain health and increase the generation of nerve cells to help enhance cognitive function .

Because fasting may also help relieve inflammation, it could also aid in preventing neurodegenerative disorders.

In particular, studies in animals suggest that fasting may protect against and improve outcomes for conditions such as Alzheimer’s disease and Parkinson’s .

However, more studies are needed to evaluate the effects of fasting on brain function in humans.

    Summary
    Animal studies show that fasting could improve brain function, increase nerve cell synthesis and protect against neurodegenerative conditions, such as Alzheimer’s disease and Parkinson’s.

5. Aids Weight Loss by Limiting Calorie Intake and Boosting Metabolism

Many dieters pick up fasting looking for a quick and easy way to drop a few pounds.

Theoretically, abstaining from all or certain foods and beverages should decrease your overall calorie intake, which could lead to increased weight loss over time.

Some research has also found that short-term fasting may boost metabolism by increasing levels of the neurotransmitter norepinephrine, which could enhance weight loss .

In fact, one review showed that whole-day fasting could reduce body weight by up to 9% and significantly decrease body fat over 12–24 weeks.

Another review found that intermittent fasting over 3–12 weeks was as effective in inducing weight loss as continuous calorie restriction and decreased body weight and fat mass by up to 8% and 16% respectively.

In addition, fasting was found to be more effective than calorie restriction at increasing fat loss while simultaneously preserving muscle tissue .

    Summary
    Fasting may increase metabolism and help preserve muscle tissue to reduce body weight and body fat.

6. Increases Growth Hormone Secretion, Which Is Vital for Growth, Metabolism, Weight Loss and Muscle Strength

Human growth hormone (HGH) is a type of protein hormone that is central to many aspects of your health.

In fact, research shows that this key hormone is involved in growth, metabolism, weight loss and muscle strength.

Several studies have found that fasting could naturally increase HGH levels.

One study in 11 healthy adults showed that fasting for 24 hours significantly increased levels of HGH.

Another small study in nine men found that fasting for just two days led to a 5-fold increase in the HGH production rate.

Plus, fasting may help maintain steady blood sugar and insulin levels throughout the day, which may further optimize levels of HGH, as some research has found that sustaining increased levels of insulin may reduce HGH levels.

    Summary
    Studies show that fasting can increase levels of human growth hormone (HGH), an important protein hormone that plays a role in growth, metabolism, weight loss and muscle strength.

7. Could Delay Aging and Extend Longevity
Several animal studies have found promising results on the potential lifespan-extending effects of fasting.

In one study, rats that fasted every other day experienced a delayed rate of aging and lived 83% longer than rats that didn’t fast.

Other animal studies have had similar findings, reporting that fasting could be effective in increasing longevity and survival rates.

However, current research is still limited to animal studies. Further studies are needed to understand how fasting may impact longevity and aging in humans.

    Summary
    Animal studies have found that fasting could delay aging and increase longevity, but human research is still lacking.

8. May Aid in Cancer Prevention and Increase the Effectiveness of Chemotherapy

Animal and test-tube studies indicate that fasting may benefit the treatment and prevention of cancer.

In fact, one rat study found that alternate-day fasting helped block tumor formation.

Similarly, a test-tube study showed that exposing cancer cells to several cycles of fasting was as effective as chemotherapy in delaying tumor growth and increased the effectiveness of chemotherapy drugs on cancer formation .

Unfortunately, most research is limited to the effects of fasting on cancer formation in animals and cells.

Despite these promising findings, additional studies are needed to look at how fasting may influence cancer development and treatment in humans.

    Summary
    Some animal and test-tube studies suggest that fasting could block tumor development and increase the effectiveness of chemotherapy.

How to Start Fasting

There are many different types of fasts, making it easy to find a method that fits your lifestyle.

Here are a few of the most common types of fasting:

    Water fasting: Involves drinking only water for a set amount of time.
 
   Juice fasting: Entails only drinking vegetable or fruit juice for a certain period.
  
  Intermittent fasting: Intake is partially or completely restricted for a few hours up to a few days at a time and a normal diet is resumed on other days.

    Partial fasting: Certain foods or drinks such as processed foods, animal products or caffeine are eliminated from the diet for a set period.

    Calorie restriction: Calories are restricted for a few days every week.

Within these categories are also more specific types of fasts.

For example, intermittent fasting can be broken down into subcategories, such as alternate-day fasting, which involves eating every other day, or time-restricted feeding, which entails limiting intake to just a few hours each day.

To get started, try experimenting with different types of fasting to find what works best for you.

    Summary
    There are many different ways to practice fasting, which makes it easy to find a method that fits into just about any lifestyle. Experiment with different types to find what works best for you.

Safety and Side Effects

Despite the long list of possible health benefits associated with fasting, it may not be right for everyone.

If you suffer from diabetes or low blood sugar, fasting can lead to spikes and crashes in your blood sugar levels, which could be dangerous.

It’s best to talk to your doctor first if you have any underlying health conditions or are planning to fast for more than 24 hours.

Additionally, fasting is not generally recommended without medical supervision for older adults, adolescents or people who are underweight.

If you decide to try fasting, be sure to stay well-hydrated and fill your diet with nutrient-dense foods during your eating periods to maximize the potential health benefits.

Additionally, if fasting for longer periods, try to minimize intense physical activity and get plenty of rest.

    Summary
    When fasting, be sure to stay hydrated, eat nutrient-dense foods and get plenty of rest. It’s best to consult with your doctor before fasting if you have any underlying health conditions or are planning to fast for more than 24 hours.

The Bottom Line
Fasting is a practice that has been associated with a wide array of potential health benefits, including weight loss, as well as improved blood sugar control, heart health, brain function and cancer prevention.

From water fasting to intermittent fasting and calorie restriction, there are many different types of fasting that fit nearly every lifestyle.

When coupled with a nutritious diet and healthy lifestyle, incorporating fasting into your routine could benefit your health.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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source-healthline

Any Amount of Alcohol During Pregnancy Can Affect Baby

A new review has revealed that consuming alcohol at any point during pregnancy can lead to poorer brain function in newborns.

The study, ‘Evidence of detrimental effects of prenatal alcohol exposure on offspring birth weight and neurodevelopment from a systematic review of quasi experimental studies’ was published in the International Journal of Epidemiology.

Researchers at the University of Bristol compared 23 published studies on drinking during pregnancy and analyzed them in the review.

It was found that drinking alcohol in any trimester can affect the baby, in many cases leading to lower birth weight and poorer cognitive functioning.

According to a report by Daily Mail, the group tried to compare similar groups of people, who were only different in terms of exposure to alcohol during pregnancy. In earlier studies, research was conducted through ‘observational’ studies only, where participants were already exposed to a risk factor and researchers did not alter this.

Hence, this was the first time that results from different study designs were compared in relation to the effects of drinking alcohol during pregnancy.

Speaking to Daily Mail, study lead Dr Luisa Zuccolo, from the University of Bristol, said that their work confirmed the current scientific consensus which says “consuming alcohol during pregnancy can affect one's child's cognitive abilities later in life, including their education”.

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15 Simple Ways to Improve Brain Performance

The human brain is a 3 kg computer - it is the command and control center that runs our lives and is involved in everything we do, so there is no shadow of a doubt that it is very important to protect and upkeep. Our brain determines the way we think, feel, act, and how well we get along with other people, our brain also determines what kind of person we are - are we considerate or polite, or otherwise rude? Optimizing your brain function is necessary for maximizing your abilities, whether at work, leisure or in relationships with the people closest to you. Therefore, we recommend that you familiarize yourself with the following tips to improve your brain's performance. 

1. Exercise for your brain cells

Many studies have shown that when people engage in physical activity, the level of brain function improves. Scientists at the Salk Institute for Biological Studies in La Jolla, Calif., Found adult mice on the wheel had twice as many new hippocampal cells as mice who did not want to use the wheel. Researchers are unsure why the rodent's brain responded to physical activity in this way, but they hypothesized that exercise reduced stress and caused the rest of the body's functions, including those in the brain, to work more efficiently.

2. Train your mind

Just like exercising, activating different parts of the brain also trains them. Professor Lawrence Katz, a neurobiologist at Duke University, argues that finding simple ways to activate different parts of the brain that are not normally used is beneficial in keeping neurons and dendrites, which are short extensions protruding from nerve cells that are their input devices. Just as a new weight-building exercise builds muscles we rarely use, so a new worldview or recreational activity can improve the function of parts that are less used in the brain. Try new flavors and smells, do things with your weaker hand, take a different route to work, or travel to new places. In short, try to do new things that will take you out of your comfort zone, and your brain will enjoy and grow stronger.

3. Ask 'Why?'

Our minds are very curious, but as we grow older, many of us ignore or deny our natural curiosity. Let yourself be curious and wonder why things happen the way they do and ask someone who knows. The best way to exercise our curiosity is to ask "Why?" At least 10 times a day. Your brain will be more active and you will be amazed at the number of opportunities and solutions that will appear in your life and at work.

4. Laugh

Scientists say laughter is good for health because it releases endorphins and other positive chemicals to our systems. While we don’t really need scientists to tell us that laughter makes us feel good ... laughter is just like the quick claim of energy to our brain. Click here to read about the many benefits of laughter.

5. Eat fish

Omega-3 fatty acids, found in walnuts, flax seeds, and fatty fish, have long been known to be beneficial to heart activity. A recent study found that omega-3 fatty acids are also very healthy for the brain, not only because they improve the functioning of the circulatory system that supplies oxygen to the brain. It turns out that these beneficial compounds can also improve the functioning of the membranes that surround brain cells and thus improve overall functioning.

6. Remember

Take an old photo album or even your high school yearbook and give it a few minutes of in-depth examination. Our brain is a memory machine, so give it a chance to work a bit and spend some time with your memories. Browse the photos and try to remember the names of the people, the experiences you shared with them, and the feelings you felt toward them. After a while, you’ll discover that the process of recalling memories happens much faster even when you look at an old album or at all when you try to recall something you were sure you had already forgotten.

7. Reduce your intake of bad fat

Can "bad" fats adversely affect our brain function? When researchers at the University of Toronto provided rats with a 40% fat diet, their mental functioning decreased, including memory, spatial orientation, and learning ability. The problems worsened with a diet rich in saturated fat, found mainly in dairy products and meat. It is hypothesized that fat may reduce blood flow to the brain, which damages the supply of oxygen and glucose to the nerves. This does not mean that you should stop consuming fats, you just need to know what type of fats to consume, and how much. Monounsaturated fat, which is mainly plant-based, is very healthy for the body and linked to health and longevity, you can get it from fish, olive oil, nuts, avocados, and seeds.

8. Work the brain

Some of us like puzzles, some the daily crossword, and some of us prefer riddles - the kind does not matter. The main thing is to solve difficult and challenging things. Solving problems in your free time is a great way to activate your brain and keep it in excellent condition.

9. Listen to music

A decade ago, Frances Rauscher, a psychologist at the University of Wisconsin in the United States, and her colleagues published an amazing discovery and found that listening to Mozart improved mathematical and spatial thinking of the listeners, and even rats ran better and more accurately through a maze after hearing Mozart. It seems that listening to Mozart stimulates activity in three genes involved in transmitting signals in the brain. And it isn’t just Mozart, music, in general, is good for our health. Listen to the music you love when you can, it's much more important than you thought until now!

10. Improve your skills in the things you already know how to do

Repeating routine actions that your mind is used to doing doesn’t strain your mind. At the same time, there is no reason why you shouldn’t upgrade or change how you do things to create new connections between nerves in your brain and improve your abilities. 

11. Reduce your alcohol intake

Some say that alcohol kills brain cells, but the reality is a bit more complicated. A study of 3,500 Japanese men found that men who drank moderately (in this case, one drink per day) had better cognitive function than those who did not drink at all. Predictably, the worst performance was observed among those who drank more. The results of another study that examined the association between alcohol and brain function revealed that rats receiving a large amount of alcohol had fewer new cells in the hippocampus immediately after drinking and even a month later. This indicated that the alcohol not only damaged the rat's brain but also prevented it from correcting itself at a later stage. Therefore, it is definitely worth reducing your alcohol consumption and consuming it in moderate amounts.

12. Play

Find time to play, and even make time to play. Play cards, video games, board games or any game you love - the main thing is to play. It is good for the general feeling and good for the brain because it is an action that encourages thinking strategically and puts us in the face of problems we wouldn’t normally encounter in our daily lives.

13. Sleep on it
The recommended sleep time for an adult is 7-8 hours. Sleep is vital to our health and even to the proper functioning of the brain. During sleep, neurotransmitters in the brain reduce their activity, and their threshold is reset to normal and regular levels. In addition, during sleep, free radicals that accumulate in the brain during the day are cleaned by special enzymes, and nerve cells regroup.

14. Focus
Concentration can improve brainpower. Learn to focus when distracted, and try to get rid of the disturbance. For example, if you need to make an important phone call, thinking about it can take your mind off the task at hand and make you not think clearly. Try to make the phone call as soon as possible so that you can concentrate again. Stop the flow of life from time to time to ask yourself "what's on my mind?" and identify the factors that interfere with your concentration and deal with them.

15. Learn a new word every day
There is a strong connection between vocabulary and intelligence. When we add new words to our vocabulary, our brain can think in new ways with more nuances between different ideas. This is a particularly powerful way to stimulate and improve our brain activity.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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15 Wonderful Herbs That Can Improve Brain Function

In your private garden or in the spice drawer in your home is a world full of herbs and spices that improve not only the taste of food but can also improve health. Studies have shown that the following 9 plants have medicinal properties that can contribute to the function of one of the most important organs for us - the brain. With a small addition to your daily diet, these herbs will help your brain perform most efficiently in a healthy and nutritious way.

1. Parsley

One of the most important vitamins found in parsley which contributes greatly to brain and body function is vitamin K. In 100 grams of parsley, you can find 1,640 micrograms of this vitamin, which contributes to clotting and bone building, with a recommended daily intake of between 90 and 120 micrograms. Many believe that it has the ability to limit nerve damage to the brain as a result of Alzheimer's disease and even help to prevent the degeneration of nerve cells before the onset of the disease.

In addition, Brazilian researchers have found a substance in a parsley called Apigenin that belongs to the group of flavonoids, which have been shown to improve brain function. The material has demonstrated a remarkable ability to contribute to the creation of new nerve cells and improved memory. If all this is not enough, the iron found in parsley is essential to the brain's cognitive functioning and to the formation of Heme - important organic compounds that allow hemoglobin to carry the oxygen in the red blood cells on their way to the brain and all other parts of the body.

2. Chamomile

For tea lovers, chamomile is certainly a wonderful plant, but beyond its wonderful taste hides an important health trait. Chamomile contains compounds that bind to certain receptors in the brain that help reduce anxiety. In a study of people with anxiety disorders, anxiety medication was given out between two groups randomly, with some receiving chamomile extract and some a placebo. The results showed that eight weeks later, the group using chamomile extract reported a significant decrease in anxiety attacks compared to the second group.

Drinking chamomile tea is recommended not only to soothe the nerves and restore vitality to the body - the soothing activity of the plant is also known as an excellent natural remedy if you suffer from insomnia.

3. Thyme
Since ancient times, thyme has had culinary uses alongside medicinal properties and has been used in a variety of traditional kitchens and folk medicine practices. Already in the 18th century, the plant was known as a cure for headaches and migraines, and in recent studies of brain cells, it has been found to contribute to the slowing of the aging process.

Scientists who have carried out studies on aging rats have found that because of the main component of thyme – Thymol, the number of cells that make up the brain, cortex, and skin had increased significantly after dietary supplements with this component were introduced to rats. There was a significant difference in the efficacy of thyme supplemented with the regular diet of young rats compared to adult rats, suggesting that it is best to start using thymol as early as possible.

Thymol is mainly found in the oil of thyme and contains many antioxidants and a variety of flavonoids that repel parasites and bacteria and help the brain and body function effectively. Besides thymol, thyme contains vitamin B6 that affects certain nerve cells in the brain that are directly related to stress and anxiety, it also improves mood and calms the mind. If you want to use thyme, you can find it in plant or powder form, but if you choose to buy fresh thyme, make sure you store it in the fridge, wrapped in a damp towel. 

4. Clove

Clove is a spice that usually comes in powder form made from the flower buds of the myrtle tree. Most people use clove powder, which is considered effective in treating headaches, migraines, and reducing stress. If you add a little of the powder to a cup of milk and heat it up, this spice can stimulate brain function.

Besides the powder, clove oil made from the plant's bud is known as an excellent pain reliever that alleviates sleep problems, treats fatigue and also cognitive disorders such as memory loss, depression, and anxiety. Also, clove oil helps prevent age-related degenerative diseases (such as Alzheimer's disease). Cloves also help other areas of the body besides the brain, and because of its variety of vitamins, antioxidants, and omega-3 fatty acids, it helps relieve toothaches, gastrointestinal pain, and respiratory infections, as well.

5. Garlic

If you like garlic, we have great news for you and your brain. Garlic contains compounds that protect nerve cells in the brain by stimulating chemicals that help cells cope with stress. In a study of Alzheimer's disease, it was found that garlic was able to reduce inflammation of the brain that may affect cognitive functioning, helping to protect the brain from changes caused by the disease.

In addition, in a study conducted in 2007, it was found that compounds of garlic are able to kill cancer cells and in further research from 2013, it was discovered that extracts of garlic help to eliminate cancer cells reducing tumor growth. While the results of these studies are still difficult to project on the complex human brain, this is certainly a promising advance in the cure of cancer.

6. Sage

Sage, one of the oldest and most common spice plants in the Middle East, seems to help the brain improve memory. In two studies conducted in 2003, sage oil extract distributed among the participants improved their performance in short-term memory tests compared to those who received a placebo. In another study at the British Pharmaceutical Conference that year, Professor Peter Hutton of King's University pointed out that Chinese sage (dried root called Danshen) reinforces the enzymes responsible for various brain functions, including memory, attention, and learning.

In addition, sage improves the communication of different parts of the brain, be it of an Alzheimer's patient or not. One of the antioxidants in sage – Carnosic, increases the production of glutathione, which improves blood flow to the brain by expanding the arteries.

7. Turmeric

Did you know that in India, the risk of developing Alzheimer's is 25% lower than in the US? It may not be a random figure because India is a country where turmeric is consumed on a daily basis, and turmeric is one of the most important medicinal herbs in East Asia, with one of its components being curcumin, which helps to stimulate and create immune cells called macrophages.

Macrophages, along with curcumin, protect blood vessels against the accumulation of amyloid plaques –plaque that clogs blood vessels and nerve supply tubes to the brain causing brain death. Different curcuminoid compounds stimulate macrophages and help eliminate plaques from the brains of people with early signs of Alzheimer's.

The only question that remains unanswered is what is the precise dose of curcuminoid compounds that positively affects a quarter of India's population and prevents them from developing Alzheimer's disease?

8. Oregano

Oregano leaves are a common spice in the Middle East, and beyond their wonderful taste, they also contain natural and healthy oils, such as thymol oil (also found in thyme), which also gives it medicinal properties. A study conducted at the University of Aristotle in Thessaloniki found that this spice contains antioxidants that protect against nerve damage in the brain just like the antioxidants in rosemary and vitamin E.

In addition, Oregano increases the efficiency of brain function and improves the mood and mental feeling of the person. A study published in the British Journal of Nutrition and presented at the International Society of Neuroscience Conference showed that a group of men who received capsules of oregano extract at a different dosage for 5 days showed a marked increase in brain waves that measure relaxation and concentration. There were also signs of an increase in brain waves that measured the brain's cognitive alertness and function.

9. Wasabi

Wasabi, also called Japanese horseradish, is the spicy spice that appears regularly alongside sushi or sold as a root in various stores. It is important to know that beyond its culinary use, Wasabi has wonderful medicinal properties that can do wonders for our brain. Studies have shown that eating wasabi helps to develop cells, improve memory and strengthen learning by producing axons and dendrites - nerve cell extensions that take in information.

In addition, in a recent study on chemotherapy and its effect on brain cancer cells, it was found that when combining the treatment with eating wasabi, one of the substances in wasabi (Isothiocyanate) stimulates healthy cells, and thus the treatment successfully isolated and destroyed brain cancer cells from the healthy cells more efficiently. The result stunned the researchers because chemotherapy usually can’t isolate the cancer cells from the healthy cells, and most of them are damaged as a result of the process. This important breakthrough is not yet well established, but it is certainly a significant springboard for understanding the medicinal benefits of this wonderful spice.


10. Rhodiola Rosea

Rhodiola Rosea has long been used to treat various kinds of illnesses. But, Rhodiola is best known for enhancing memory. In fact, it is considered to be one of the best herbs to do so. Studies have also discovered that Rhodiola not only has the ability to improve one's focus and memory, it can also relieve depression. Furthermore, researchers believe that this herb contains adaptogenic qualities that stimulate the central nervous system of the body, resulting in enhanced memory and concentration. Another study also found that taking Rhodiola regularly increases memorization abilities.


11. Bacopa

Bacopa has a long history. It was used in Ayurveda (a 5000-year-old ancient system of natural healing) to enhance learning, concentration, and memory. Numerous studies conducted on bacopa found it to be an effective herb in improving one's memory and mental function. In one study, conducted in Australia, 46 volunteers aging from 18 to 60 were divided into two groups. In one group, each volunteer was given 300mg of bacopa every day. After 12 weeks, the subjects' verbal learning abilities, speed of information processing, and memory significantly improved.​


13. Gotu Kola

Gotu Kola shows promising results in enhancing memory and improving brain function. In traditional Chinese and ayurvedic medicine, Gotu kola has also been used in rejuvenating the mind and the body. In fact, it is considered to be an anti-aging herb. Studies have found that Gotu kola contains certain substances that increase brain power and improves blood circulation to the brain, resulting in better memory, concentration, intelligence, and attention span.​

14. Periwinkle

This herb is best known for its antispasmodic, antibacterial, anti-cancer and sedative effects. It is also a great herb to use to enhance memory. The seeds and leaves in periwinkle contain a blood thinner that improves the circulation of the blood to the brain, promoting better oxygen use. It also prevents any damages to the blood vessels, preventing dementia and senility. Furthermore, it encourages the brain to absorb more nutrients, significantly improving its functions. By increasing oxygen supply to the brain, cognitive and memory abilities are significantly enhanced.​


15. Blueberries

Modern science has discovered that blueberries contain powerful compounds like flavonoids, believed to be effective in enhancing learning ability, cognitive functions, verbal comprehension, numerical ability, decision making, reasoning ability, and more importantly, memory. Eating foods rich in flavonoids regularly helps in slowing down the decline in cognitive ability, offering protection against diseases like dementia, Parkinson's and Alzheimer's. Moreover, a study conducted at Harvard University found that eating blueberries helps in boosting brainpower. It has also been found to stave off cognitive decline and prevent memory loss, which is normally associated with aging.​

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Health Benefits of Green Tea

In today’s world, we are going back to basics with a conscious effort to eat organically grown and home-cooked food for a fit body. This is due to the fact that there has been a revival of many age-old wellness movements like Ayurveda. Ayurveda is an ancient medical field that relies on the use of massages, oils and herbs for the resolution of various ailments. As per Ayurveda and other arms of holistic medical fields, green tea is an ingredient that is highly beneficial for the health. 
Read on to know more about the health benefits of green tea:

1. Antioxidants and Bioactive Compounds: Green tea consists of a number of bioactive compounds that can improve one’s health. These bioactive compounds include polyphenols like flavonoids and catechins which are best known as antioxidants. The formation of free radicals in the body is curbed by these substances which can further prevent ageing and other ailments. The EGCG or Epigallocatechin Gallate is one of the most powerful antioxidants that can be found easily in green tea.
    
2. Brain Function: There are also a number of brain boosting minerals and compounds found in green tea. These substances improve the brain function and keep away the signs of aging when it comes to this area. Caffeine is one of the key ingredients in green tea. This ingredient acts as a vital stimulant, which keeps the brain well functioning. Also, it has a positive effect on the neurons and neurotransmitters that are released by the brain. These neurotransmitters include dopamine and norepinephrine. In this way, green tea also reduces the risk of falling prey to conditions like Alzheimer’s Disease and Parkinson’s Disease.
4.  Fat burning: Green tea is an excellent fat burning supplement that is fast gaining popularity in the weight management market. The various elements of green tea help in boosting the rate of metabolism and increasing the fat burning process. This is due to the fact that it increases the expenditure of energy to a great degree. Green tea is also credited with the mobilisation of various fatty acids that can be found in the fat tissue of the body.

4. Cancer: Green tea also reduces the risk of cancer because it has a number of antioxidants. It helps in the prevention of various kinds of cancer including prostate cancer, breast cancer and even colorectal cancer. 

5. Dental Health: The substances that are found in green tea help in killing bacteria before it can infect one’s mouth. So, apart from cleaning the digestive system of various toxins, it also prevents plaque formation and . It keeps dangerous bacteria like Streptococci Mutans away from the mouth and lowers the risk of caries.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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