The measure of intelligence is the ability to change.
~ Albert Einstein
The use of “smart drugs” by people hoping to boost mental performance is rising worldwide.
Nootropics are substances (natural or lab-made) that can enhance memory, creativity, focus, learning and mental performance.
While nootropics, prescribed appropriately, can increase the quality of life for those suffering from cognitive impairment, to optimize brain function, we should focus on making healthy dietary and lifestyle choices and abstain from brain injury.
Foods that boost memory and focus
Let food be thy medicine, thy medicine shall be thy food.
~ Hippocrates
Dr. Josh Axe effectively compiles and explains how the following 15 foods boost focus and memory. Please visit his website to learn more.
1. Avocados
2. Beets
3. Blueberries & other berries
4. Bone broth
5. Broccoli & other cruciferous veggies
6. Celery
7. Coconut oil
8. Dark chocolate
9. Egg yolk
10. Extra virgin olive oil
11. Green leafy vegetables
12. Rosemary & other herbs
13. Salmon & other oily fish
14. Turmeric
15. Walnuts & other nuts
Get moving
Exercise is a keystone habit that triggers widespread change.
~ Charles Duhigg
Exercise increases circulating levels of Brain-Derived Neurotropic Factor (BDNF).
BDNF is a molecule that protects and increases the proliferation of nerve cells (neurons). It also improves connectivity and communication between neurons to enhance learning and memory.
A recent review of the literature indicates that a combination of aerobic and anaerobic exercise undertaken for an accumulated 20 minutes or more may be most effective at increasing levels of BDNF.
Periodic short bursts of more intense activity throughout the day, and avoidance of prolonged sitting, are encouraged.
Sleep well
The best bridge between despair and hope is a good night’s sleep.
~ E. Joseph Cossman
The glymphatic system is a recently discovered waste clearance system in the central nervous system. It functions mainly during restful sleep.
Without adequate sleep, the toxins in the brain accumulate, multiply and ruin our ability to focus, remember and perform well mentally.
Reduce or avoid alcohol
Alcohol is a good preservative for everything but brains.
~ Mary Pettibone Poole
For some, abstaining from alcohol may repair the brain and optimize its function.
In his recent podcast, What Alcohol Does to Your Body, Brain & Health, Andrew Huberman does a great job sharing the latest research on how alcohol can damage the brain. Please listen to this podcast to learn more.
Manage stress
It's not the load that breaks you down, it's the way you carry it.
~ Lou Holtz
Stress at the right time and the right dose can be helpful. Being challenged to cope occasionally, promotes adaptation to a changing environment and increases resilience.
But excessive secretion of the stress hormone cortisol impairs function in the hippocampus - the brain's memory centre.
Learn how to make stress work for you, not against you and transform wounds into wisdom.
Prevent brain injury
Concussions and brain injuries happen. Contact sports (such as football, baseball, basketball, hockey, soccer, or rugby), physical aggression, falling or even being in a car accident can cause harm to the brain.
Doctor Daniel Amen says we should have brain envy. His job focuses on repairing damaged brains. He wisely encourages prevention and recommends abstaining from activities that harm the brain.
Supplement if need be
Sometimes supplements can help further improve brain power. Healthline provides a fully referenced list of the top 10 natural supplements, as listed below.
1. Fish Oils
2. Resveratrol
3. Creatine
4. Caffeine
5. Phosphatidylserine
6. Acetyl-L-Carnitine
7. Ginkgo Biloba
8. Bacopa Monnieri
9. Rhodiola Rosea
10. S-Adenosyl Methionine
Work with a trusted health care professional for optimal results.
Closing thoughts
We sculpt our brains through experience.
Current research shows that there is hope in healing a broken brain.
Providing the dietary and lifestyle building blocks, and preventing injury, are the priorities when it comes to enhancing mental performance.
If that is insufficient natural supplements or, at times, medication prescribed by a trusted health care practitioner can help.
However, creating dependence on lab-made “smart drugs” or nootropics, especially in childhood, is seldom the right approach.
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