If your biggest challenge so far is lifting yourself off your bed, you’re not alone. Most of us have programmed our minds to come up with a series of excuses to skip a workout or a healthy meal. Also, as we get older, it certainly can seem like we get more forgetful. There is nothing more important than keeping the brain and mind sharp- who wants to have a terrible memory, after all?
If keeping your mind sharp is important, the best way is to work-out and making sure that you consume enough essential fats and phospholipids in the diet is essential. That is because these brain nutrients keep the size of your brain cells large enough to keep your memory strong.
To help even the laziest women out there, we’ve come up with a list of expert-approved tips and tricks that anyone can follow in their everyday lives.
It’s simpler than it sounds. Instead of spending hours on the treadmill, you can try cutting down your empty calories, such as those from sodas, candy, and junk food, and drop your pounds dramatically. Opt for healthy, clean foods such as lean protein, healthy fats, whole grains, and fruits and veggies as they are packed with nutrients and come with very little calories.
Besides, they’re also packed with protein and fiber that will help fill you up and prevent you from overeating. As for your gym session, cut it down to 30 minutes and if you want to take your health and weight loss to the next level, we recommend HIIT.
Performing short bursts of intense exercises is a great way of getting a 50-minute workout in 10 minutes. Push yourself above and beyond your limits and chances are you’ll be able to go back home to your bed within a fraction of your regular gym time.
Going to the supermarket and recalling what you need, only to find them rotting at the back of your fridge later is a huge chore. A solution for this is to purchase a week’s worth of produce on a Sunday and freeze them in portions. This will prevent your fruits and veggies from going bad and will preserve their freshness and nutrients. They also become easily accessible for smoothies, stir-fries, and soups.
This is an old grandma’s tale but we can’t stress enough on how important this is. Not only because water keeps you hydrated and sustains all of your bodily mechanisms, but it also keeps you full, boosts your metabolism, and increases fat burn. Hydration is key to boosting workout performance, keeping your mood light and lifted and your skin supple and glowing.
Not getting around 7 hours of shut-eye produces higher levels of cortisol – a stress hormone that stunts your energy levels, productivity, and fat breakdown. To combat sleep deprivation, be sure to shut down all electronics an hour before you sleep and practice a healthy sleep routine.
Taking your multivitamins every day is crucial to maintain a healthy nutrient intake every day. Multivitamins make sure that you can take in all the nutrients you may have missed or have not taken enough of. This prevents any nutrient-deficiency related issues, including sleep problems, mood swings, and weight gain.
Having an optimal intake of essential fats, especially omega-3 fats, is crucial for maintaining good brain development. This is because our brain is 60% fat by weight and DHA from omega-3 fats can be up to 20% of all fat in our brain. These fats form part of the structure of the brain cell membranes and have been shown to improve intelligence, reduce aggression, and enhance mood when ingested in sufficient quantity.
If you have deficiencies then it can impair your overall cognitive function. To make sure you get enough of these important fats, you want to make sure to eat foods such as flaxseeds, walnuts, sardines, salmon, beef, soybeans, tofu, Brussels sprouts and cauliflower which all have natural high omega-3 fat levels.
It is a bit of a tongue twister to say, but phosphatidylcholine is probably the most important phospholipid to keep in strong supply. Choline is used by the body to make a vital neurotransmitter in the brain. Having adequate intake helps to avoid poor memory and lethargy.
Research has been conducted to show that providing women with choline during pregnancy creates the equivalent of a “superbrain” in the babies. It is best to try and consume a combination of choline with vitamin B5, as this has proved effective in enhancing memory and overall mental performance.
The foods you want to eat to ensure you are having an adequate choline supply include egg yolk, wheat germ, codfish, chicken, milk, cauliflower, spinach, and tofu. The best supplemental source of choline is lecithin, which also supplies phospholipids.
If you are supplementing as opposed to getting choline from whole foods, then bear in mind that not all lecithin supplements are the same – look for products that contain at least 30% phosphatidylcholine to ensure adequate supply.
Another nutrient found in fish, particularly anchovies and sardines, is DMEA. Unlike choline supplements, it passes easily into the brain and can be converted into choline. DMEA has been shown to elevate mood, improve memory, increase intelligence, and enhance physical energy.
When “smart nutrients” such as omega-3 fats, phosphatidylcholine, phosphatidylserine, vitamin B5, DMEA, and pyroglutamate are taken in combination, they are more effective than taken individually.
Also try to avoid caffeine (coffee, tea, chocolate, cola), which seems to impair memory, as well as sugar and refined carbohydrates, which have been found to reduce intelligence. Also, minimize your exposure to toxins especially from air pollution and cigarettes as there have been links to continued exposure having an effect on overall brain function.
It really is possible to think sharper and more clearly into the future through eating a whole foods diet that includes the foods mentioned above- just don’t forget to eat them!
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