Phospholipids
Phospholipids – good sources of which include eggs and Lecithin – help to restructure the brain for improved mental performance and support the insulation around nerves. Unfortunately, since “egg phobia” set in, amid the unfounded fears that eating eggs raises your cholesterol levels, our intake of phospholipids have gone down dramatically.Choline
Both eggs and Lecithin are also a major source of choline, which is converted in the body to acetylcholine, the memory neurotransmitter. You can either add lecithin granules to your cereal every day or take it in capsule form. A precursor of choline is DMAE which is particularly rich in sardines.Amino Acids
Amino acids are the building blocks of protein in the body. They are also the brain’s messengers and improve communication in the brain. Good non-animal protein sources include beans, lentils, quinoa and tofu. While eating protein is the best way to get a range of amino acids into your diet, supplementing individual amino acids is the best way to correct neurotransmitter imbalances. In particular, glutamine has been shown to enhance mood and mental performance.Herbal Boost
Gingko Biloba can boost circulation throughout the whole body, including the brain. Research has shown that Gingko Biloba can improve short-term and age-related memory loss, slow thinking and depression. However you need to take it for at least three months before you start to see results.Exercise
Stress has an enormous impact on our memories and brain health. Exercise is not only a great stress reliever but also helps to promote circulation and oxygen to the brain. And exercise isn’t just for the body it’s for the brain too. You can actually keep your memory in shape by using it – so aim to learn something new every day or treat yourself to crosswords, su-doku and other brain-flexing quizzes.Supplements
As we are all built very differently and food sources are often not as reliable as we would like, dietary supplements are very important – especially at times of stress. An optimal combination of memory boosting supplements should include:- A good multivitamin
- A good Vitamin B
- complex supplement
- Gingko Biloba
- Lecithin
(published with permission in writing from:http://weblog.healthydirect.co.uk)
