Category: food

Boost Your Brain: 5 Vitamin Supplements that Help Aid Memory

Boost Your Brain
~ Loreeebee ~ Leave a comment

This article was originally published at iveeapp.com, and adapted for a guest post here on Loreeebee.

The benefits of vitamin supplements are incredibly far-reaching. They can help aid bodily functions such as digestion, metabolism, and immuno-response. Researchers continue to support the belief that vitamin supplements play a large role in longevity. When combined with a proper diet, adequate sleep patterns, and daily exercise, a noticeable impact on life quality can also be achieved with vitamin supplements.

So what about memory? Can these tablets really boost cognitive function? Well, yes and no. One of the most common symptoms of aging is memory loss. As of 2020, roughly an estimated 5.8 million Americans aged 65 and older live with Alzheimer’s dementia. If scientists were able to slow the onset of Alzheimer’s with the use of vitamin supplements, over 200 thousand fewer seniors would be diagnosed per year. So, in that respect, vitamin supplements act as a preventive measure.

Five Supplements that Boost Memory

1. B-12

Researchers have studied the correlation between B-12 and B complex vitamins and cognitive function for a long while. They have found that having a B-12 deficiency could lead to troubles with memory in the future. According to the Mayo Clinic, having an adequate amount of B-12 can lead to improved memory. Still, there is no concrete evidence to suggest that higher intake leads to more benefits. However, there is evidence that regular B-12 consumption can slow the cognitive decline of seniors diagnosed with Alzheimer’s when combined with omega-3 fatty acids. 

B-12 deficiency is most common in those with bowel or stomach issues, strict vegans, and diabetics. Getting enough B-12 should come naturally. Certain foods such as fish and poultry contain high levels of vitamin B-12. Dairy products and certain vegetables such as mushrooms also offer high levels of B-12. 

If you do not eat foods rich in B12, you can supplement your diet with vitamin B12 in a jar and get the same benefits.

2. Vitamin E

Vitamin E is another supplement that has been shown to slow cognitive decline. Like vitamin B-12, this vitamin has proven to be more effective in older people since they are more at risk for memory loss. According to a 2014 study done by The Journal of the American Medical Association (JAMMA), “Among patients with mild to moderate [Alzheimer’s], 2000 IU/d of alpha-tocopherol [the vitamin E supplement] compared with placebo resulted in slower functional decline.” 

Vitamin E deficiency is rare, but it does occur. It is most apparent in those whose diets lack fat. Good sources of vitamin E include foods such as:

  • nuts
  • seeds
  • dark-colored fruits, such as blueberries, avocados, and blackberries
  • vegetables, such as spinach and bell peppers

Whether you get your daily dose of vitamin E from your diet or a jar of supplements, make sure you do!

3. Vitamin D

Vitamin D is essential for efficient brain function as well as for keeping our bones, teeth, and muscles healthy. We obtain Vitamin D mainly through the sun’s rays. The vitamin isn’t found in many foods, but it is abundant in certain fatty fish such as trout, salmon, and tuna. Vitamin D supplements are great for everyone, but especially for those who spend a lot of their time working from inside. Being deficient in vitamin D can have negative effects such as raised anxiety, depression, and chronic fatigue. 

If you cannot get outside to obtain your daily dose of vitamin D, supplements are available.

4. Fish Oil

Omega-3 fatty acids are extracted directly from fatty fish like sardines and salmon. Fish oil can play a vital role in optimizing brain function. That’s because fish oil contains the same fatty acids found in the cell membranes of human brain cells. Preserving healthy brain cell membranes can have a massive impact on how our brain develops as we age. Not only is fish oil excellent for the mind but it is also great for muscle recovery as it decreases muscular pain and shortens recovery time after a workout.

Fish oil containing important omega-3 fatty acids is also available in supplement form if fish will never make it into your diet.

5. NAD+ Treatment

Yes, we know that NAD+ is not a vitamin, but its potential to optimize brain function is worth noting. NAD+ is a compound that is produced naturally in the body but as we age, our NAD+ levels decrease. The rate at which our NAD+ levels decrease is directly related to increasing biological age. So as we age, we lose NAD+ and we lose energy, our skin ages, and we experience some form of memory loss or mental fatigue. NAD+ supplements are available at certain vitamin shops, but one of the most effective methods is NAD+ treatment through an IV.

If IVs are not your thing, NAD+ is also available in supplement form. You have no excuse to avoid it!

Conclusions to Boost Your Brain

Though these nutrients are not the “end all and be all” for cognitive decline, having a consistent intake of the vitamin could slow symptoms, especially for seniors and those already diagnosed with Alzheimer’s or other mental diseases. The easiest way we can prevent the onset of these illnesses is to take care of our bodies. Good sleep patterns, a good diet including vitamins, and daily exercise are things we can do daily to increase our quality of life and longevity. 

If you are not keen on introducing supplements to your diet, try incorporating foods that contain specific vitamins instead. That is my preferred way to achieve a healthy diet. I do so by concocting a variety of smoothies that contain healthy, fresh vitamin-packed fruits and vegetables. Make the choice based on your lifestyle, but be sure to incorporate the vitamins into your diet.

Calorie Cutting Hacks for Classic Recipes

calorie cutting hacks
~ Loreeebee ~ Leave a comment

Do you love classic recipes, but dread consuming the calories they are usually laden with? Me too. Over the years I have learned to substitute many calorie-rich ingredients for healthier options, without sacrificing the taste or presentation. Check out these tried and true calorie cutting hacks

Creamy Sauces

I learned to substitute the cream in many recipes because my stomach can never handle the high-fat content in cream. Instead, I use almond milk, but you could substitute any other nut milk. I call them milk, but technically they are not milk, they have no dairy in them. I have yet to try the cashew version but plan to soon. Not only will you not notice a lack of creaminess, but the fat in nut “milk” is a healthy type of fat.

For example, I make chicken alfredo with either fettuccine or penne pasta using a can of mushroom soup diluted with almond milk instead of the half-and-half or full-fat cream called for in most alfredo recipes. If the recipe calls for salt, omit it as the canned soup is salty enough, especially when parmesan cheese is an essential ingredient. Otherwise, your favourite recipe can stay the same.

Another idea is to use unflavoured, unsweetened, low-fat Greek yogurt instead of the sour or other cream called for in saucy dishes and casseroles such as stroganoff or pasta. Regular yogurt also works, but the Greek version is generally thicker, resulting in creamier sauces. Greek yogurt is higher in protein than regular yogurt too, another bonus.

Calorie Cutting Hack for Gravy or Soups

Every time I roast meat, I add minced or a few cloves of garlic and several slices of onion to the bottom of the pan. This trick creates rich, golden-brown, flavourful “drippings” that can be used immediately for gravy, or frozen for future use in soups, stews, and sauces.

I keep a bucket in my freezer for such use, each new addition forms a layer. The fat rises to the top of each layer and is easily removed when thawed for use. Soups are especially tasty when a mixture of the layers is used as broth. The only problem is that no two batches of your homemade soups will ever be identical.

This method eliminates the salt, sugar, and other unhealthy calories and ingredients that come in canned or packaged supermarket broth, gravy, soup, or stew.

Calorie Cutting Hack for Desserts

Similar to the creamy sauces, satisfyingly rich desserts can be made with almond (or another nut) milk instead of full fat, whipping, or half and half cream. Except, of course, unless whipping the cream is required for volume. Unfortunately, alternative milks don’t whip well.

Silken tofu and soy milk in equal parts, plus a bit of vanilla can be blended together and then whipped to replace full-fat whipping cream. This is also a great dairy-free option for your favourite creamy dessert.

Not only does sugar increase your caloric intake, but it also adversely affects your body in other ways. There is lots of research linking kids’ poor, even aggressive behaviour and/or poor concentration to increased sugar consumption.

So, how can you eliminate or at least reduce these bad effects? Simply cut back on the sugar amount called for in recipes, or use a sugar alternative. Stevia, a plant-based sugar alternative, can be used in many desserts to cut calories as well as the glycemic index of your treats. Foods with a high glycemic index cause our blood sugar levels to rise dramatically after their consumption, an unhealthy treatment of our body, especially over time.

In less sweet recipes, such as muffins, simply use more fruit instead of the oil or fat called for in the recipe. Extra (naturally sweet) fruit also means you can reduce the amount of granulated sugar you add to the mixture. For example, applesauce is amazing in muffins. It adds a natural sweetness and keeps the muffins moist. I have also used low-fat, unsweetened yogurt in muffins with great success. You may have to play around with the amounts of the substitutions to achieve your perfect muffin, but it can be done. Just make small batches until you discover your favourite.

Conclusions for Calorie Cutting Hacks

With colder weather, it is natural to crave and request comfort foods more frequently. To get even more enjoyment out of your favourite classics, experiment with alternative ingredients to make the recipes lighter and healthier, but still satisfying.

Just imagine, using these tips will allow you to consume your favourite classic meals or treats, with less guilt!

Your waistline, bathroom scale, and your overall health will thank you.

Do you have any calorie cutting hacks you can share?

photo credit: Nicole Michalou and Pexels

Type Three Diabetes: Memory Loss

type three diabetes
~ Loreeebee ~ 2 Comments

Have you heard of type three diabetes? I had not until I was recently researching the effects of food consumption on memory decline and loss. Apparently, sugar has now been implicated in dementia, not just diabetes and heart disease. If you or someone you love is plagued with memory loss and/or subtle speech impairment such as mispronouncing or forgetting words, read on!

The Evolution of Sugar

Way back, humans used taste as a defense mechanism, in fact, animals still do. Sweet-tasting plants, berries etc meant they were healthy, ripe, and edible while sour or bitter food sources often meant they were poisonous.

Sugar is necessary in our diets for brain function as glucose (sugar) provides the fuel for energy. The problem is, we only need twenty-four grams, or six teaspoons, daily for optimal brain function. Most people consume much more than that!

Our food has changed dramatically over the last few decades with sugar added to enhance the taste of most packaged items. With busier lives, and convenience a priority, we tend to purchase and consume more of these sugar-laden packaged foods, instead of opting for fresh, sugar-free produce.

Brains Hoard Excess Sugar

Anything more than that six teaspoons daily is literally hoarded in the brain in the form of a crystalized sugar coating on our neurons. Neurons are the nerve cells in the brain. This coating causes the neurons to become brittle so they cannot function properly, creating irritability and brain fog. Long-term overconsumption leads to memory loss. For this reason, dementia is now referred to as type three diabetes.

Foods to Avoid

Unfortunately, neurons are the only cells that cannot regenerate but they can be repaired with a better, sugar-reduced diet. This list from the college of naturopathic medicine (CNM) tells you which foods to avoid to reverse or prevent type three diabetes:

  • Refined carbohydrates including pasta, bread, pastries, pizza, pies, cakes due to their high sugar content. Wholemeal carbohydrates (wholemeal pasta, bread) can be eaten in small amounts.
  • Snacks (including those marketed as healthy) such as chips, chocolate, and cakes. Granola/energy/protein bars, crackers, and pretzels are high in sugar and damaged oils which are not good for brain health.
  • Artificial sweeteners (especially aspartame) as they are made with chemicals and ingredients such as phenylalanine that have been linked to behavioral and cognitive issues. Phenylalanine is able to cross the blood-brain barrier and disrupt neurotransmitter production (these are the chemical messengers used by the nervous system). 
  • Sugary drinks including juices, fizzy drinks, energy drinks, and sports drinks. They all contain huge amounts of sugar which is detrimental for brain health as it causes inflammation in the brain which contributes to memory loss. Another ingredient in many of these drinks is a sweetener called high-fructose corn syrup. The body does not metabolize fructose well so consuming large amounts of it can lead to diabetes, insulin resistance, high blood pressure, and obesity, all of which can increase your risk of dementia. Instead, drink filtered water, with lemon or cucumber to give it more taste. Avoid sparkling water as it can negatively impact digestion, bone health, and teeth due to its acidity.
  • High-sugar fruits such as mangoes, lychees, passionfruit, and cherries should only be eaten in small amounts. It’s much better to stick to low-sugar fruits including strawberries, blueberries, raspberries, kiwi fruit, and grapefruit.
  • Hydrogenated oils (also known as trans fats) are a type of unsaturated fat found in refined vegetable oils (such as rapeseed oil), margarine, baked products (muffins, pizza, cookies, cakes, pastries, doughnuts, sausage rolls), microwave popcorn, shortening, fried foods (fries, hamburgers, battered fish), coffee creamers, chips, and crackers. Trans fats are linked to cognitive decline and reduced memory. They can also increase your risk of Alzheimer’s disease.
  • Ready-made meals and packaged/ processed foods including sauces and condiments, instant noodles, pizzas, deli meats and hams, savoury snacks, breakfast cereals, baked beans, spaghetti hoops, and tinned soups. These foods are high in sugar and salt, and often contain hydrogenated oils; all of which negatively affect brain health. Processed foods reduce the production of a brain-derived molecule called neurotrophic factor (BDNF) which is responsible for long-term memory, learning, and the growth of new brain cells.
  • Pasteurized dairy products including milk, yogurt, and cheese can negatively affect the gut (and therefore brain health) as dairy is both acidic and inflammatory.
  • Certain types of fish including tuna, shark, swordfish, and king mackerel as they contain high levels of mercury which is a heavy metal. Mercury accumulates in the body and gets stored in the brain, liver, and kidneys. In pregnant women, mercury accumulates in the placenta and fetus. It is a neurotoxin that causes havoc to the central nervous system and damage to the brain.
  • Alcohol is very inflammatory and causes certain metabolic changes in the body. When drunk in large amounts, alcohol can damage the nerve cells of the brain (neurons), making it difficult for brain cells to communicate. This can lead to memory loss and issues with eyesight and balance.
  • Coffee is a nervous system stimulant that triggers the stress response in the body. It can surge adrenaline and cortisol production which increases heart rate and blood pressure, and the release of glucose (sugar) into the bloodstream. Drinking coffee can interrupt sleep, negatively affect blood sugar levels and contribute to anxiety. Try a coffee alternative such as chicory root coffee (caffeine-free), turmeric latte, or ginger tea.

Foods to Consume

The CNM also recommends the following brain-boosting herbs:

  • Gingko biloba. …
  • Gotu kola. …
  • Bacopa monnieri.
  • Rosemary. …
  • Cayenne pepper.

A probiotic diet has been shown to clean out the sugar crystals that coat neurons in the brain. That’s due to the important connection between the brain and the gut which are connected by the vagus nerve running from the brain through the gastrointestinal system to the adrenal glands. In other words, a healthy gut means a healthy brain. Probiotics improve the health of your gut; just be sure to research the type of probiotic you use as many are destroyed by the acid in our stomachs. There are supplements available that dissolve in your mouth instead.

Probiotics such as Kimchi or Korean cabbage have been said to regulate sugar in the brain due to that important connection above. According to Healthline, other common probiotic foods include yogurt, sauerkraut, miso, (a salty, Japanese seasoning made from fermented soybeans), kombucha (fermented green or black tea), pickles fermented in salt (but not made with vinegar), traditional (but not cultured) buttermilk, and some types of cheese, mainly gouda, mozzarella, and cheddar.

Also from CNM, is this list of foods to eat to improve brain function including memory and concentration:

  • Blueberries are high in polyphenols which are beneficial for gut bacteria and cognitive function.
  • Broccoli neutralizes carcinogenic toxins in the body and helps lower the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease.
  • Leafy greens (kale, spinach, rocket) are rich in essential B vitamins, vitamins E and K, and an abundance of minerals that support brain health and improve memory and focus.
  • Pumpkin seeds and sunflower seeds contain antioxidants and minerals including magnesium, zinc, iron, and copper to protect the brain from free radical damage. Sunflower seeds are also rich in thiamine (B1), an important vitamin for memory and cognition.
  • Brazil nuts contain anti-inflammatory properties to protect the brain from damage. They are also high in selenium which is needed for brain signaling pathways.
    *Nuts and seeds are best soaked overnight for at least 7 hours as it activates enzymes within the nuts and seeds to aid absorption and enable better digestion. Discard the water afterward.
  • Food high in omega-3 fatty acids such as chia seeds, flaxseeds, walnuts, and small oily fish like sardines or mackerel. Omega-3 is essential for brain health as it enables brain cells to communicate better, reduces inflammation and aids cognitive development in children, and improved memory in adults.
  • Bananas are rich in tryptophan which converts to serotonin in the body to help support healthy gut function and mood.
  • Turmeric contains curcumin, a powerful compound with anti-inflammatory and antioxidant properties which has shown to cross the blood-brain barrier to help brain cells grow, reduce mental decline, and improve memory and mood.
  • Whole grains including oats, quinoa, buckwheat, barley, and millet contain an abundance of B vitamins and other minerals to reduce inflammation in the brain and improve cognitive function.
  • Beans and pulses (lentils, chickpeas, kidney beans) are high in fiber, B vitamins, and omega-3. They provide a steady supply of fuel (glucose) to the brain which aids concentration and memory.
  • Coconut oil, 20g per day, improves memory, and cognitive performance (even Alzheimers) due to medium chain triglycerides, fatty acids that fuel the brain with energy.
type three diabetes

Tips to Improve Memory

Research has suggested that if you clench your right hand when learning a new fact (like someone’s name), later you can clench your left hand to remember the fact (name) Huh, I will have to try that.

Conclusions

If you suffer from sugar cravings, your body is probably already hoarding sugar. Start paying attention to the added sugar you are consuming and try to reduce it.

Cleansing of the neurons may take up to six months but if you are already noticing the early signs of memory loss, or speech impairment (type three diabetes) don’t hesitate to change your habits.

photo credit