Eat These 5 Superfoods At The Right Time For a Healthy Brain
To
keep your brain healthy and buzzing all day long not only is it
important to include superfoods in our diet, which will enrich our brain activities. But it
is equally important to eat them at the right times of the day to
maximise their benefit.
Follow this day long plan to give your brain the added advantage that only these foods can give.
1. Cinnamon Early Morning
Research
clearly suggests that both the taste and smell of this spice
significantly improves scores on memory tests. Two compounds found in
cinnamon - proanthocyanidins and cinnamaldehyde lead to greater cerebral
blood flow, thus allowing for better processing of information and a
sharper more efficient brain.
How to have it: Add
just a pinch to your morning cup of tea/coffee or have cinnamon water
first thing on after getting up (to make: squeeze juice of half a lemon,
and add a pinch of cinnamon to a cup of warm water).
Cinnamon had early morning also keeps you blood sugar stable through the day, and thus help keep diabetes at bay.
2. Eggs for Breakfast
Eggs in breakfast help you keep your weight in check too!
Yes,
an omelette breakfast is a smart choice for our brain. That because
eggs give us choline, an essential B vitamin that helps produce
acetylcholine, a neurotransmitter involved in mental clarity, memory and
logical reasoning. In fact low levels of acetylcholine have been found
to be associated with Alzheimer’s disease too.
How to eat it: Have
an egg a day (unless otherwise advised). Just one egg yolk has as much
as 125 mg of choline (about one-third of our daily intake requirement).
Eggs
in breakfast help you keep your weight in check too as they are loaded
with protein (deliver about 6 grams), which increase a feeling of
fullness and reduce appetite for subsequent meals
3. Yogurt for Lunch
Yogurt is a great tummy saver too!
Include
yogurt in your lunch meal because it contains amino acid tyrosine, that
helps perk us up, and is also needed for the production of the
neurotransmitters dopamine and noradrenalin, both of which help keep our
brain buzzing, happy and healthy.
How to eat it:
Sprinkle yogurt with sunflower seeds, chopped nuts or wheat germ for a
pleasant crunch. Have at least a cup a day every day for lunch.
Yogurt
is a great tummy saver too as it delivers some good bacteria (called
probiotics) which keep our gut in good shape and helps avoid the
afternoon lethargy that usually happens after a heavy lunch.
4. Walnuts as Evening Snacks
Have at least 6-7 halves every day.
Walnuts
an ultimate brain food! Loaded with antioxidants and omega 3 fatty
acids, they help iron out memory kinks and boost our cognitive
abilities. Plus vitamin E in these nuts help prevent cognitive decline
too.
How to eat it: Munch on them in the evening; pair with a few raisins or anjeer
(figs) or make a walnuts pesto sauce (mix up walnuts instead of pine
nuts with olive oil, garlic, salt and fresh basil) and have with a
cracker. Have at least 6-7 halves every day.
Suffer
from evening blues? Docosahexaenoic and eicosapentanoic acids that one
can replenish via walnuts help keep us in a good mood and depression
away.
5. Turmeric Milk at Night
Add just half a tablespoon of pure haldi to warm milk at night.
Have the yellow wonder - haldi
milk just before you go to sleep. That’s because turmeric contains more
than two dozen anti-inflammatory compounds that help spice up our
brain, keep memory sharp and Alzheimers away. Curcumin in it known to
boost brain proliferation and help it heal itself.
How to drink it: Add just half a tablespoon of pure haldi to warm milk at night.
Turmeric
milk is a known cancer slayer. There is some evidence that it may help
prevent cancer from occurring in the first place too. So had at night,
it helps the body heal itself as you sleep.
for other benefits of turmeric see my other posts.
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE
HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.
PS-
THOSE INTERESTED IN
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Now-a-days, all that one hears is how can one lose weight, is there any simple way of shedding all those extra pounds that one gathers over the years? Most people think that when you exercise, your appetite increases, it is the contrary. Researchers have proved that actually one’s appetite tends to decrease after exercise. So, this itself should boost many to take up exercise seriously. No matter how much you do aerobic exercises like running, cycling,
swimming, your level of appetite would come down as it changes the level
of hormones, which driver people’s state of hunger. The question
remained of those biological mechanisms which lie underneath remain
active and ensure that our bodies to secrete less number of hormones
which drive hunger. In search of getting the exact answer, a researcher got
fascinated by the fact that despite his runs for 45 minutes on a daily
basis, his craving for food remained a lot less than what it is under
normal circumstances. The Reasons
There are specific reasons for which people feel less hunger even after doing workout:
Heat Sensations In Our Bodies Lower Appetite: Generally when we have spicy foods
by using too much hot chilli peppers on them, automatically our body
temperature goes up and we do not feel like eating anymore. This loss of
appetite is due to the presence of a compound called “capsaicin” in
chilli peppers, which brings about the sensation within a person of
being hot and flushed. So, similarly, when we exercise, the heat that is
felt in our bodies is due to a substance which not only burn calories
but also ensure that we feel less hunger.
Feeding Regulated Through Neural Receptors: There
are a set of neurons called proopiomelanocortin neurons which coordinate
suppression of appetite. The neurons are found in a particular region
known as “arcuate nucleus” and some of them are not intercepted by brain-blood
barrier. It is a membrane which prevents most of the cells in the brain
from being susceptible to the fluctuations in blood plasma composition,
hence protecting neural function.
More Activity Leading To Less Hunger: The more
people indulge themselves into different kinds of exercises, resulting
in quite heavy amount of calories getting burnt; their individual
appetite would automatically adjust to help one’s body function better.
Burning of calories does not necessarily mean that a person would gobble
up anything which comes in his way. Rather the opposite happens as the
heated body is reluctant to have absolutely no or minimum intake of food
till it cools down.
1. Exercise combats health conditions and diseases
Worried about heart disease? Hoping to prevent high blood pressure?
No matter what your current weight, being active boosts high-density
lipoprotein (HDL), or "good," cholesterol and decreases unhealthy
triglycerides. This one-two punch keeps your blood flowing smoothly,
which decreases your risk of cardiovascular diseases. Regular exercise helps prevent or manage a wide range of health
problems and concerns, including stroke, metabolic syndrome, type 2
diabetes, depression, a number of types of cancer, arthritis and falls.
2. It Is Good for Your Muscles and Bones Exercise plays a vital role in building and maintaining strong muscles and bones. Physical activity like weight lifting can stimulate muscle building when paired with adequate protein intake. This
is because exercise helps release hormones that promote the ability of
your muscles to absorb amino acids. This helps them grow and reduces
their breakdown. As
people age, they tend to lose muscle mass and function, which can lead
to injuries and disabilities. Practicing regular physical activity is
essential to reducing muscle loss and maintaining strength as you age . Also, exercise helps build bone density, when you're younger, in addition to helping prevent osteoporosis later in life.
3.It Can Increase Your Energy Levels Exercise can be a real energy booster for healthy people, as well as those suffering from various medical conditions .One
study found that six weeks of regular exercise reduced feelings of
fatigue for 36 healthy people who had reported persistent fatigue . Furthermore,
exercise can significantly increase energy levels for people suffering
from chronic fatigue syndrome (CFS) and other serious illnesses. In
fact, exercise seems to be more effective at combating CFS than other
treatments, including passive therapies like relaxation and stretching,
or no treatment at all . Additionally,
exercise has been shown to increase energy levels in people suffering
from progressive illnesses, such as cancer, HIV/AIDS and multiple
sclerosis.
Lack of regular physical activity is a primary cause of chronic disease. Regular exercise has been shown to improve insulin sensitivy, cardiovascular fitness and body composition, yet decrease blood pressure and blood fat levels . In
contrast, a lack of regular exercise — even in the short term — can
lead to significant increases in belly fat, which increases the risk of
type 2 diabetes, heart disease and early death. Therefore, daily physical activity is recommended to reduce belly fat and decrease the risk of developing these diseases.
Your skin can be affected by the amount of oxidative stress in your body. Oxidative
stress occurs when the body's antioxidant defenses cannot completely
repair the damage that free radicals cause to cells. This can damage
their internal structures and deteriorate your skin. Even though
intense and exhaustive physical activity can contribute to oxidative
damage, regular moderate exercise can increase your body's production of
natural antioxidants, which help protect cells. In
the same way, exercise can stimulate blood flow and induce skin cell
adaptations that can help delay the appearance of skin aging .
Chronic pain can be debilitating, but exercise can actually help reduce it . In
fact, for many years, the recommendation for treating chronic pain was
rest and inactivity. However, recent studies show that exercise helps
relieve chronic pain . A
review of several studies indicates that exercise helps participants
with chronic pain reduce their pain and improve their quality of life . Several
studies show that exercise can help control pain that's associated with
various health conditions, including chronic low back pain,
fibromyalgia and chronic soft tissue shoulder disorder, to name a few . Additionally, physical activity can also raise pain tolerance and decrease pain perception . Studies have shown that regular exercise not only helps one physically but also mentally.
1. Reduce stress
Rough day at the office/ or at home? Take a walk or head to the gym for a quick workout. One of the most common mental benefits of exercise is stress relief. Working up a sweat can help manage physical and mental stress. Exercise also increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress. So go ahead and
get sweaty — working out can reduce stress and boost the body’s ability to deal with existing mental tension. Win-win!
2. Boost happy chemicals
Slogging
through a few miles on the ‘mill can be tough, but it’s worth the
effort! Exercise releases endorphins, which create feelings of happiness and euphoria. Studies have shown that exercise can even alleviate symptoms among the clinically depressed . For this reason, doctors recommend that people suffering from depression or anxiety
(or those who are just feeling blue) pencil in plenty of gym time. In
some cases, exercise can be just as effective as antidepressant pills in treating depression.
Don’t worry if you’re not exactly the gym type — getting a happy
buzz from working out for just 30 minutes a few times a week can
instantly boost overall mood.
3. Improve self-confidence
On a very basic level, physical fitness can boost self-esteem
and improve positive self-image. Regardless of weight, size, gender, or
age, exercise can quickly elevate a person's perception of his or her
attractiveness, that is, self-worth . How’s that for feeling the (self) love?
4. Enjoy the great outdoors
For an extra boost of self-love, take that workout outside. Exercising in the great outdoors can increase self-esteem even more .
Find an outdoor workout that fits your style, whether it’s
rock-climbing, hiking, renting a canoe, or just taking a jog in the
park. Plus, all that Vitamin D
acquired from soaking up the sun (while wearing sunscreen, of course!)
can lessen the likelihood of experiencing depressive symptoms. Why pay for a
spa , when a little fresh air and sunshine (and exercise) can work
wonders for self-confidence and happiness?
5. Prevents cognitive decline
It’s
unpleasant, but it’s true — as we get older, our brains get a little foggy. As aging and degenerative diseases like Alzheimer’s kill off
brain cells, the noggin actually shrinks, losing many important brain
functions in the process. While exercise and a healthy diet can’t “cure”
Alzheimer’s, they can help shore up the brain against cognitive decline that begins after age 45 . Working-out especially between age 25 and 45, boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning.
6. Alleviate anxiety
Which is better at relieving anxiety — a warm bubble bath or a
20-minute jog? You might be surprised at the answer. The warm and fuzzy
chemicals that are released during and after exercise can help people
with anxiety disorders calm down. Hopping on the track or treadmill , or biking ,for some moderate-to-high intensity aerobic exercise can reduce anxiety sensitivity . And we thought intervals were just a good way to burn calories!
7. Boost brainpower
Various studies on mice and men have shown that cardiovascular exercise can create new brain cells - neurogenesis and improve overall brain performance . Studies suggest that a tough workout increases levels of a brain-derived protein (known as BDNF) in the body, believed to help with decision making, higher thinking, and learning.
8. Sharpen memory
Regular physical activity boosts memory
and ability to learn new things. Getting sweaty increases production of
cells in hippocampus responsible for memory and learning . For this reason, research has linked children’s brain development with level of physical fitness. But
exercise-based brainpower isn’t just for kids, working out can boost memory among grown-ups,
too. A study showed that running sprints improved vocabulary retention
among healthy adults .
9. Help control addiction
The brain releases dopamine,
the “reward chemical” in response to any form of pleasure, be that
exercise, sex, drugs, alcohol, or food. Unfortunately, some people
become addicted to dopamine and dependent on the substances that produce
it, like drugs or alcohol . On the
bright side, exercise can help in addiction recovery .
Short exercise sessions can also effectively distract drug or alcohol
addicts, making them de-prioritize cravings (at least in the short term)
. Working out when on the wagon has other benefits, too. Alcohol abuse disrupts many body processes, including circadian rhythms. As a result, alcoholics find they can’t fall asleep (or stay asleep) without drinking. Exercise can help reboot the body clock, helping people hit the hay at the right time.
10. Increase relaxation
For some, a moderate workout can be the equivalent of a sleeping pill, even for people with insomnia . Moving around five to six hours before bedtime raises the body’s core temperature. When the body temp drops back to normal a few hours later, it signals the body that it’s time to sleep .
11. Get more done
Feeling uninspired in the desk? The solution might be just a short walk
or jog away. Research shows that workers who take time for exercise on a
regular basis are more productive and have more energy than their more
sedentary peers . While busy schedules can make it tough to squeeze in a gym session in the middle of the day, some experts believe that midday is the ideal time for a workout due to the body’s circadian rhythms.
12. Tap into creativity
Most
people end a tough workout with a hot shower, but maybe we should be
breaking out the colored pencils instead. A heart-pumping gym session
can boost creativity for up to two hours afterwards . Supercharge post-workout inspiration by exercising outdoors and interacting with nature. Next time you need a burst of creative thinking, hit the trails for a long walk or run to refresh the body and the brain at the same time.
13. Inspire others
Whether
it’s a pick-up game of soccer, a group class at the gym, or just a run
with a friend, exercise rarely happens in a bubble. And that’s good news
for all of us. Studies show that most people perform better on aerobic tests when paired up with a workout buddy .
Pin it to inspiration or good old-fashioned competition, nobody wants
to let the other person down. In fact, being part of a team is so
powerful that it can actually raise athletes’ tolerances for pain . Even fitness beginners can inspire each other to push harder during a sweat session, so find a workout buddy and get moving! Working
out can have positive effects far beyond the gym (and beach season).
Gaining self-confidence, getting out of a funk, and even thinking
smarter are some of the motivations to take time for exercise on a
regular basis.
Exercise offers incredible benefits that can improve nearly every aspect of your health from the inside out. Regular physical activity can increase the production of hormones that make you feel happier and help you sleep better. It
can also improve your skin's appearance, help you lose weight and keep
it off, lessen the risk of chronic disease and improve your sex life. Whether
you practice a specific sport or follow the guideline of 150 minutes of
activity per week, you will inevitably improve your health in many ways.
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE
HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.
PS- THOSE INTERESTED IN
RECIPES ARE FREE TO
VIEW MY BLOG-
https://gseasyrecipes.blogspot.com/
FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-
https:// kneereplacement-stickclub.blogspot.com/
FOR
CROCHET DESIGNS
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A vitamin is an organic compound, which is required by the
human body in appropriate amounts to ensure the proper and healthy
functioning of the various body parts. These vitamins help you
in being healthy and maintaining an optimum level of brain activity. The
deficiency of the same can cause you to have various health issues and
illnesses.
B Vitamins are of various subtypes, and they are collectively known as
B-Complex Vitamins. These vitamins are medically proven to relieve stress and boost up your energy levels. They also fight depression, restrict brain ageing and help you to live a longer life. Here's how B vitamins help in keeping your brain healthy.
Prevent mental decline: The three vitamin B types
that help to avoid a mental decline are B6, B12, and B9 (Folic Acid).
Additionally, these 3 vitamins also prevent dementia and Alzheimer's
disease.
Act as dopamine boosters: Dopamine is a
neurotransmitter inside the brain that that boosts productivity,
motivation and focus among human beings. This helps to ensure your
mental well-being keep you mentally happy. B vitamins enhance your brain
health by facilitating an increase in dopamine levels.
Lets you avoid mental disorders: The lack of
Vitamin B12 leads to certain mental disorders like- dementia, brain
atrophy, brain shrinkage, depression, and schizophrenia. You can avoid
this condition by taking Vitamin B12 supplements.
Sharpen memory: In case you have a short-term
memory or face other memory problems, various forms of B vitamins
supplements will help you to regain the optimal state of mind.
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE
HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.
PS- THOSE INTERESTED IN
RECIPES ARE FREE TO
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CROCHET DESIGNS
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The watermelon seeds are full of health benefits. The melon seeds are
an excellent source of proteins (essential amino acids), vitamins
(folate, thiamine and niacin, vitamin B6 and pantothenic acid), minerals
(magnesium, copper, zinc, iron, potassium, phosphorous, and manganese) fatty acids.
1.Watermelon seeds for hair: The seeds contain
adequate amount of protein, which is helpful for your hair health. The
seeds contain iron, which helps to strengthen your hair and promoting
hair growth. It prevents your hair in making thin, dry and dull. The
seeds contain magnesium, which is good to make your hair strong and
healthy. The roasted seeds contain copper that produce melanin, a
pigment, which is responsible in coloring of your hair. The essential
amino acids prevent breakage of your hair. Its oil helps to treat your
itchy scalp as it easily absorb in your scalp region.
2. Watermelonseeds for glowing skin:
These seeds are abundant with fatty acid like oleic acid and linoleum
acid, which is beneficial in making your skin healthy. The unsaturated
fatty acids make your skin moisturized. The seeds oil prevents dry,
dullness and acne to skin. The presence of fatty acid makes your skin
fairer and smooth. The application of its oil on your face is beneficial
in treating of acne, blemishes, wrinkles and other skin related
problems. The presence of antioxidants ensure smooth skin thereby
delaying your aging process. 3.Watermelon seeds to combat diabetes:
It is a proven fact that watermelon seeds help to keep diabetes at bay.
Add some watermelon seeds (~ a handful) in one-liter water. Bring the
mixture to a boil (~40-45 minutes). For better results, drink this
liquid regularly.
4.A boost to male fertility: Lycopene, a strong antioxidant, plays a significant role in enhancing the male fertility.
5.Watermelon seeds for a sharp memory: People with a short memory or memory problems benefit immensely from watermelon seeds. 6.Regulates blood pressure: Arginine present in
watermelon seeds plays a significant role in regulating the blood
pressure. It also plays a pivotal role in the prevention of coronary
heart diseases.
7.Get rid of dandruff: People with itchy scalp and dandruff can use watermelon seed oil for some relief.
8.Rich source of proteins and amino acids: Watermelon
seeds are a rich source of proteins and amino acids. Thus, it plays a
significant role in strengthening the hair. The essential fatty acids go
a long way to prevent extensive hair damage. Watermelon seeds are
loaded with multivitamin B, ensuring a healthy immune and nervous
system.
9.Full of omega 6 fatty acids: The watermelon seeds
are full of polyunsaturated fatty acids (PUFA) and omega 6 fatty acids.
These fatty acids act as a shield, keeping the bad cholesterol or
low-density lipoprotein (LDL) level within limits. The lower level of
LDL implies a lesser probability of cardiac and other heart ailments.
10. Healthy heart: Drinking tea
made of watermelon seeds is instrumental in maintaining a healthy
heart. The magnesium present in the seeds aid in the stabilization of
the metabolic processes, important for the proper functioning of the
heart. The watermelon seed oil, known as the Kalahari oil, has excellent
moisturizing properties and is often used as a skin moisturizer.
11.Treat edema: In many cases, watermelon seeds are
used to treat edema. A teaspoon of the melon seeds (dried and grounded)
is mixed with a teaspoon of honey. The mixture is then added in a cup of
water (lukewarm to warm, ~3/4th). The concoction is mixed well and
consumed twice daily 12.Watermelon seeds for nervous system: It is known
for vitamin B complex. It contains niacin, folate, thiamine, patotheinic
acid and vitamin B6. Out of all these vitamins, Niacin is very
important in maintaining of nervous system, digestive system and beauty
of skin.
These seeds can be used in a variety of dishes from salads to desserts to get its best benefits.
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE
HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.
PS- THOSE INTERESTED IN
RECIPES ARE FREE TO
VIEW MY BLOG-
https://gseasyrecipes.blogspot.com/
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https://my crochet creations.blogspot.com
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There are many different varieties of lettuce, which include; Romaine, Chinese, crisp head, butterhead and summer crisp.
Romaine lettuce has twice the protein, three times the Vitamin K, four times the iron, eight times the Vitamin C and seventeen times
the Vitamin A as Iceberg lettuce does. Choose the Romain variety over
the others to reap the multitude of health benefits. Besides, no salad
is complete without a few slices of the green leafy vegetable.
1) Whole Life Food -
Lettuce is almost always consumed raw, which gives us more
micronutrients that would be dissolved during the cooking process. Just
make sure you wash the leaves thoroughly to get rid of any chemicals
and bacteria.
2) Good for Your Heart -
Romaine lettuce is considered to be one of the healthiest foods you can
consume. Romaine lettuce is a rich source of Vitamin C and
beta-carotene, which helps lower blood pressure, combats any plaque
buildup in the heart and minimizes risks for heart disease.
3) Helps Promote Weight Loss -
The high amount of fiber contained in the green leafy vegetable helps
promote healthy digestion and aids in weight loss. Lettuce is also very
filling, which eliminates any hunger pangs in the middle of the night.
4) Fights Insomnia - A
crisp bowl of Iceberg lettuce can help you fall asleep much easier at
night. Lettuce contains Niacin, which is involved in serotonin
synthesis. Pleasant dreams.
5) Great Source of Protein -
Romaine lettuce is 20 percent protein, ideal for repairing damaged
muscle tissues and preventing inflammation. You can increase the protein
intake by eating the Romaine lettuce with beans, meats and assorted
dairy products.
6) Low Glycemic Index -
The GI Index is a measurement carried out on carbohydrate filled foods
and their impact on blood sugar levels. Foods that are low in glycemic
index, significantly reduces the risk of type 2 diabetes, stroke and
cardiovascular disease. Lettuce contains a GI level lower than 15.
7)Rich in Omega 3 - Romain
lettuce has a phenomenal 1:2 ratio of omega-3 to omega-6 fatty acids,
which helps treat diseases such as rheumatoid arthritis, Alzheimer's and
asthma. The omega-3 fatty acids also prevent blood clotting and promote
a healthy heart.
8) Lettuce is Alkaline Forming -
The Alkaline minerals contained in lettuce help flush out harmful
toxins from your body, sharpen your memory, cleanse your pores and give
you a quick boost of energy when you're feeling a bit drowsy.
