by Tina Sendin November 06, 2019
There’s been a lot of talks and articles about keeping a healthy and fit body. But what about keeping a healthy brain?
It’s a known fact – having a well-balanced diet brings a lot of benefits. Boosting brain function is one of the merits we can get from eating the right foods. Having the right vitamins, minerals and nutrients not just keep us mentally sharp, they could also help delay cognitive decline.
So what are the foods that can help us achieve the fountain of youth, brain-wise?
Here are the 4 main categories that you should remember:
Leafy greens contain nutrients that can keep your brain healthy and slow down cognitive decline. These nutrients include vitamin K, lutein, folate, and beta carotene.
Vegetables like broccoli contain high levels of glucosinolates, known to produce isothiocyanates, which combat oxidative stress and make you less susceptible to neurodegenerative diseases. 
Broccolis are also rich in vitamin C and flavonoids, which both enhance brain health.
Other veggies with similar benefits include the following:
Oily, fatty fish is the top-of-mind for brain foods as they are known to be a rich source of omega-3 fatty acids and healthy, unsaturated fats.
Omega-3’s plays a major role in enhancing brain functions. Fat comprises almost 60 percent of our brain, and half of this is omega-3, which the brain uses for building cells used for cognitive functions like learning and memory. [2, 3, 4]
According to a 2017 study, those found with high levels of omega-3 are seen to have increased blood flow in the brain. The same study established the link between this and better cognitive function, which means sharper thinking. 
Nuts and seeds are also great sources of omega-3. 
According to a 2014 study, participants with higher consumption of nuts experienced better mental performance as they got older. 
Another study in 2015 showed that a higher intake of walnuts improved cognitive test scores. Walnuts are rich in alpha-linolenic acid (ALA), which is an omega-3 fatty acid that can lead to lower blood pressure and protect the arteries. 
Aside from omega-3, nuts and seeds are also rich in vitamin E, which protects brain cells from free radicals and the oxidative stress they bring. As we grow older, the more susceptible we get with this oxidative stress, which may cause us to have poorer cognitive functions. With higher levels of vitamin E from nuts and seed, we are less likely to develop slower cognitive decline as we age. 
Brain foods in this form may include:
Berries contain flavonoids, which are what give berries their natural color. At the same time, flavonoids are considered antioxidants that also help improve memory, reduce inflammation and fight off oxidative stress.
Aside from flavonoids, berries contain other antioxidants such as anthocyanin, caffeic acid, catechin, and quercetin. 
Various researches and studies have shown that this is the case:
Brain-food berries include the following:
You can always start incorporating these superfoods into your regular diet to boost your brain function and slow down the decline of brain-related functions.
But if you feel like you find an unbalanced diet at this point and still need a few more reinforcements, then you can always consider nootropic supplements. It’s best to consider multivitamins or those with ample amounts of omega-3 fatty acid.
When looking for a great nootropic supplement, go for the one that:
by Tina Sendin January 05, 2021
If you’re constantly feeling exhausted lately, know that there are many different possible reasons why. Maybe it’s the whole work-from-home arrangement and coping with the pandemic thing. Perhaps there’s too much on your plate. Or it could be the stress of the holiday season and how to celebrate it differently this year.
Or maybe it’s 2020, ‘nuff said.
But if you find yourself just feeling tired – physically and mentally – most of the day, then maybe it’s time to have a closer look and see if any of the below reasons apply to you.
by Tina Sendin December 29, 2020
Stress can affect us in more ways than one. Thus it is important to know how to manage stress well and keep a healthy lifestyle that will keep it at bay. There is no one-size-fits all approach to stress management – what works for one may not work for another. So it’s good to mix up your stress management strategies, varying them based on your need at the time. Here are 7 strategies to manage stress.
by Tina Sendin December 01, 2020
It’s wintertime. You’re stuck at home. Not (only) because you hate being in snow, you also hate the prospect of bringing COVID-19 into your home. So you’re doing the right thing and trying to stay at home as much as you can. But you want to keep staying active, albeit being indoors. How can this be possible? Here are some ways you can stay on top of your workout regimen, safe and warm in your home.
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