Boost Your Brain Power:

A Brief Guide on How to

Maximize Mental Performance

Mo Salama
Note from Mo Salama

I wrote this guide to help others be productive in health, business, and life. You
are welcome to share it with anyone you think it would benefit.

I have made every effort to be as accurate and complete as possible in this guide.

However, readers are still advised to use their own judgment and act accordingly
depending on their individual circumstances.

This e-book is not intended for use as a source of medical or business advice. All
readers are advised to seek services of competent professionals in their medical
fields.

For more guides on how to improve your productivity, boost your performance, &
enhance your mental health, you can visit MoBrains.com.

Thanks for reading,

Mo Salama
47 Ways to Boost Brain Power

The human brain is the most complex organ in the human body, encompassing
about 86 billion neurons. It has been compared to the computer and the internet.

The ability to remember, learn, plan, concentrate and maintain a clear, active
mind is becoming more important than ever in today’s fast-moving economy.

A healthy mind inspires you to achieve your goals and allows you to accomplish
your daily objectives. It makes you competitive in all aspects of life – work, school,
sports, and relationships.

It is a key part of your overall health in helping you make sense of the world and
directing your daily operations and life.

Have you ever noticed that some folks are able to focus effortlessly, easily
remember even the tiniest details, and rapidly comprehend new information?

Have you ever wished you could be like that too? Well, you can.

To unravel the full potential of your brain, you need to incorporate certain
lifestyle habits that will nourish and activate it.

Below we have compiled 47 scientifically proven all-natural ways that you can
employ to help you boost brain power and keep your mind sharp throughout your
life. Check them out:
Air Purity

Indoor air pollution can be up to 5 times worse than outdoor pollution.

In one study, in which they tested the air inside 52 homes near the Mexico-
Arizona border, scientists identified as much as 586 different chemical pollutants.

Poor indoor air quality can cause memory loss, severe brain fog, asthma, and
allergies.

It’s imperative to pay close attention to the cleaning chemicals, toxic household
products, air conditioners, construction materials, and furnishings used in your
home.

While there are multiple ways to improve the air quality in your home, some of
the most effective are using all-natural cleaning and personal care products,
vacuuming regularly, and using high-quality HEPA filtered air purifiers.

Aerobic Exercise

There’s plenty of research on the connection between brain function and

exercise.

Even an activity as simple as walking can boost the circulation of blood and
oxygen to the brain allowing it to form new connections, improving your attention
span and working memory.

Additionally, you can train your brain to overcome mental roadblocks by doing an
aerobic activity as smooth as walking. Aerobic exercise can also boost your
imagination via a method known as “divergent thinking”, which is a thought
process used to spark creative ideas by exploring many possible solutions.

The next time you feel a lack of imagination, just remember, the instant your legs
begin to move, your thoughts begin to flow.
One study showed that adults’ brain-processing speed improving noticeably after
just 30 minutes of exercise. So, do your brain a favor and get those legs moving.

Strength Training

Research shows that strength training not only builds strong muscles, but it can
also boost cognitive functioning.

In a study conducted by the Georgia Institute of Technology, participants were

tasked with remembering 90 images.

On the first day, the first group was shown 90 images before performing 50 leg
extensions using a resistance exercise machine. The second group was also shown
90 images; however, they were asked to simply sit and let the machine move their
legs for them.

Two days later, both groups were again shown a series of images, including ones
they’d not seen previously.

Surprisingly, even though it was two days since they performed the leg
extensions, those in the active group remembered about 10% more images than
the passive group.

Researchers found that weightlifting for just 20 minutes a session was sufficient in
boosting your long-term memory.

Yoga

Yoga may be doing more for your body than combatting stress and stretching
muscles.

In one study, participants who performed yoga showed a noticeable increase in

memory and mood than those using conventional brain training techniques such
as memory games and crosswords.
In another study, yoga was shown to have a positive effect on mental health
conditions ranging from ADHD to anxiety.

Because of its combination of breathing, meditation, and movement, yoga is one

of the best exercises to mitigate cognitive decline.

Avoid Sitting

You may have heard the expression “Sitting is the new smoking”.

Most of us sit for breakfast, lunch, and dinner. We sit in our commutes to work.
We sit at work all day. We sit while watching Netflix.

As you can see, most of our modern lives seat us in a sedentary lifestyle – pun
intended; however, as a species living through our hunter-gatherer ancestors, we
were not built to operate that way.

Sitting for long periods weakens the heart and blood vessels, which can lead to
secondary problems in the brain.

Our brains require continuous blood flow and fresh oxygen to perform at a high
level.

The solution here is constant movement throughout the day, even If it’s just
getting up every now and then to stretch.

According to one study, reducing inactivity by increasing the time spent walking
or standing was much more effective in helping to decrease certain health risks
than one hour of physical exercise.

Unplug

While technology has given the world access to incredible amounts of information
and eased the process of communication, it does come with downsides.
The problem with excessive technology use is that it throws the human brain out
of its natural state.

Being able to “Unplug”, the act of taking regular technological breaks, can play a
crucial role in optimizing brain function and helping the brain reboot.

In one study, young adults who were avid technology users were found to have a
higher risk of mental health issues.

In another study, researchers found that when people unplugged from

responsibilities related to work, they reported feeling recharged when beginning
work the following day.

Constantly plugging into our screens can have a major impact on our brain health,
especially today where we live in a world constantly bombarded with stimuli;
Facebook, Twitter, Instagram, Snapchat, email, and the countless other tech
applications all take up a large portion of our brain power.

It’s thus becoming more important than ever to be proactive about controlling
our use of technology.

Sleep Quantity

Sleep helps one react, perceive, and sense happenings in their environment.

In today’s day and age, many do not prioritize sleep because they deem
themselves to be too busy. They overwork themselves to the point of exhaustion
yet still refuse to rest.

Too much work and not enough sleep can cause ailments ranging from difficulty
concentrating and terrible decision-making to injuries and immune system
disruption.
Worst of all, it can lead to death. It is generally said that too much of everything is
bad and that pertains to sleep as well.

As much as sleep is important for everyone, too much sleep has been linked to a
host of medical problems.

It has been associated with diabetes, weight gain, and heart disease. Sleeping for
longer than 9 hours has been shown to reduce cognitive function and increase
fatigue due to the effect it has on certain neurotransmitters in the brain such as
serotonin.

For adults, the National Sleep Foundation recommends 7-9 hours of sleep a night
for optimal learning and concentration.

Sleep Quality

Just as lack of sleep can deteriorate mental performance, disruptive sleep can
impact it too.

A recent study published in the journal Sleep showed that despite similar
cutbacks in total sleep time, sleep loss from disruption was shown to be more
harmful to the neurotransmitters linked with one’s mood than sleep loss from
delaying bedtime.

Scientists found that sleep-disrupted participants showed less wave sleep, or the
deep sleep connected to feeling recovered and well-rested than the sleep-
deprived participants.

For instance, if you stay in bed for 8-9 hours a night, but during that time you’re
being awakened repeatedly, you’re reducing your chances of reaching the
deepest stage of sleep cycle (REM), thus diminishing your chances of proper
decision-making and swift information-processing.
Power naps

Mental performance generally peaks during the morning and gradually declines as
the day progresses. One of the best ways to maintain high energy, focus and
productivity levels is by taking a power nap.

In one study, participants began with completing a demanding task in the early
afternoon (around 12 PM) which required them to absorb a great deal of
information.

At 2 pm, half of the volunteers took a nap while the other volunteers remained
awake.

Then at 6 pm, the volunteers were given a new challenging task to complete.

The results showed that the nap group not only performed better than the no-
nap group, but they also performed better than they had upon awakening in the
morning.

Positive Thinking

Research has shown that our thoughts affect our health, outlook and behaviors.

Worrying too much not only hinders our ability to solve problems, but also
increases our susceptibility to developing stress, anxiety, and even depression.

Our brains are pre-wired to respond to negative words, thoughts, and behavior
more quickly than we do with positive stimuli.

This is known as the brain’s negativity bias. Negative thinking slows down brain
function, making it difficult to process information.

Training the brain to overcome our brain’s negative bias requires us to replace
negative thinking with positive thinking as positive thoughts stimulate the
pleasurable rewards in the brain, leading to improved intelligence, better mood,
increased productivity, and better decision-making.

Daydreaming

Allowing the mind to wander freely cannot only support a stressed-out brain by
helping it to unwind, but it has also been shown to promote creativity and
inspiration.

Active focus on a task at hand may not always lead to instant solutions.

Thus, allowing the mind to float freely can enable us to access unconscious ideas
flying beneath the surface, helping us devise innovative solutions to problems,
imagine new adventures, visualize the future, inspire us to articulate great works
of science and art, and much more.

Posture

Poor posture and spinal health can lead to an overall decrease in brain function.

Constant slouching and/or slumping can cause your spine to lose some of its
natural curve, reducing your brainpower.

A serious postural concern, text neck, also known as forward head posture, can
add up to 30 pounds to your neck/spine, resulting in the loss of 30% of lung
capacity; as a result, this causes an oxygen deficit, impacting your brain, spinal
cord, and overall organ function.

Your posture not only affects your physical health, but also your emotional and
mental performance too.

In one study, researchers found that skipping for two minutes versus walking in a
slouched posture made a major difference in your energy and performance levels.
Hanging Down

Inversion therapy (or hanging upside down) for short periods has been shown to
improve cognitive function.

This is due to the increased blood flow as gravity forces your blood to drift
towards your brain, nourishing the brain cells with more oxygen and glucose.

Put simply, hanging upside down like a monkey can boost your concentration,
clarity, mood and mental agility.

Social Interaction

Just as we have a necessity for food and shelter, we also have a basic need to
connect with other people.

Studies, especially among older Americans, show that positive relationships

improve memory and help you handle stressors better.

Interacting with others allows the structures in the frontal region of your brain –
planning, decision-making, and response control – to get activated.

Loneliness, on the other hand, can lead to depression, often deteriorating brain
function.

A strong social network provides sources of brain support, eases stress, heightens
intellect, and reduces the risk of age-related cognitive decline.

Conversation

A quick chat can improve cognitive functioning.

In one study, researchers found that engaging in brief conversations resulted in

improved cognitive function.
The reason is because conversations force your brain to understand, process, and
articulate thoughtful responses.

It improves your working memory, and your ability to suppress internal and
external distractions.

Social media, computers, and TV can offer their own form of companionship and
can be stress relievers, however they do not compare to interactions with people
in a physical sense.

Giving Service

Helping others boosts brain health, prevents depression, allows you to clear your
mind by focusing outside of your needs, and teaches you to be appreciative of
what you have.

It is a win for both parties because when you help others, you are also helping
yourself.

When you donate to charity, volunteer, or help a friend in need, the portion of
the brain involving feelings of reward is activated.

In one study, participant’s brains were more fired up when they had spent the
money they were given on someone else than when they had spent it on
themselves.

Giving back is a great way to release dopamine, lower stress, enrich your purpose
and make you feel more empowered.

Intrinsic Motivation

Getting into the habit of questioning and exploring everyday things triggers
chemical changes in the brain that help us better understand and retain
information.
In one study, participants who were highly curious were shown to have increased
activity in the brain circuit associated with reward as well as the hippocampus,
the region associated to forming new memories.

“The more you know, the more you want to know… the more connections you
can make between the different bits of knowledge… the more ideas you have,
which is why curiosity is really the wellspring of creativity.”

Novelty

New activities allow your brain to produce new pathways, enhancing brain
growth. This could be anything new, from reading a fiction book to trying a new
restaurant.

If your brain is not constantly learning and growing, it’s dying. It is never too late
to learn something new.

Therefore, try new things and get involved in activities that use your brain such as
cooking a new recipe, learning a different language, exploring another career, or
playing a new sport.

Whatever it is, just remember that learning is a lifelong habit that your brain will
thank you for.

Exposing yourself to a range of new information that your brain has never had to
process before allows it to form new neural connections and alter its structure.

Manual Navigation

While GPS tools can be beneficial for new drivers and tourists, not using them can
actually optimize your brain power.
In one study, taxi drivers showed noticeable structural changes in the brain
regions associated with spatial intelligence and memory when asked to learn and
be tested on the layout of the streets of London.

Just as your body requires physical exercise to perform at an optimal level, you
brain needs mental challenges to operate at a high level.

As such, if you want to enhance you mental imagery and spatial reasoning, you
might want to try navigating without the crutch of Google Maps.

Breaking a Routine

By shifting your routine and pushing your brain out of its comfort zone, you can
actually develop an arsenal of problem-solving, creative-thinking, and innovative
skills.

Sticking to the same routine may be comforting, but this may be hindering your
brain’s ability to build new knowledge.

Pursuing anything that forces you to deviate from your daily patterns stimulates
new parts of your brain, encouraging it to make new connections.

You can switch up your routine by, for example, brushing your teeth with your
non-dominant hand, eating using chopsticks, taking new routes, or even working
in a different environment.

Disrupting your routine is a great way to build mental flexibility and maximize
your brain’s effectiveness.

Write By Hand

Contrary to typing something on a keyboard, putting pen to paper integrates both

the motor cortex and the sensational regions of your brain.
It can boost cognitive skills, sharpen aging minds, and enhance creativity by
synchronizing the left and right brain.

Writing by hand might seem “old school”, but studies have shown that you are
more likely to remember your written information, especially if you’re a kinetic
learner.

Decluttering

A cluttered setting is a sign of a cluttered mind. A disorganized mind hinders you

from processing information as well as you would in an organized and peaceful
environment.

With a systematized home and office, research shows that you will be more
focused, less irritable, more productive, distracted less often, and able to process
information better.

Meditation

Meditation can help relieve anxiety levels in your brain, by halting your mind from
jumping from one thought to another.

In a recent study, scientists found that individuals who meditate over extended
periods have more gray matter volume in their brains than those who do not.

Other studies have identified connections between meditation and improved

concentration, lowered blood pressure, reduced fatigue, and strengthened
memory.

Individuals with long to-do lists and jam-packed schedules generally benefit the
most from meditation, even if it’s just a few minutes of introspective silence each
day.
Laughter

According to researchers, laughing for 20 minutes a day can improve memory,

reduce stress, and enhance your overall quality of life.

Funny conversations with friends, a trip to the local comedy club, or even
watching 20 minutes of comedy on TV triggers a release of feel-good brain
chemicals, reducing pain and enhancing cognitive function.

Everything flows a bit better after a good laugh, especially with the stresses the
modern world can bring.

Music

Music can make you happier, more intelligent, and more creative in various areas
of life.

Music boosts brain function by stimulating the creation of certain brain chemicals,
one of them being dopamine, the brain’s motivation molecule.

In one study , patients recovering from cardiovascular health conditions who

listened to music while exercising performed better on a verbal fluency test than
those who exercised without tunes.

Listening to music can also make you more productive at work. People's minds
tend to wander and daydream. This is where music can come into play by
allowing you to focus on the present moment.

In one study, office workers permitted to listen to their preferred category of

music completed repetitive or technical tasks quicker and generated better ideas
than those who lacked control over their musical preferences.

However, it is important to understand that lyrics are often too distracting for
mental tasks such as ones requiring verbal reasoning and reading comprehension.
As a result, the key here is to aim for a soft background noise such as classical or
ambient music for the most effective results.

While listening to music is good for your brain function, playing music is even
better.

Playing music has been shown to enhance spatial intelligence, boost test scores,
and improve language development in students as this activity develops parts of
the brain responsible for motor control, hearing, and visuospatial skills.

Reading

Engaging the brain in an activity such as reading a book is a great way to exercise
your mental muscles and boost brain power.

Picking up a book activates brain regions linked to vision, language, and

associative learning, and prompts you to connect and process those dots
neurologically.

It impels you to use your memory, problem-solving skills, and imagination

simultaneously, stimulating inspiration and creativity.

Additionally, reading can relieve tension and stress on the brain by allowing you
to escape the routine of everyday life, granting you access to another world full of
adventure and discovery.

Video Games

Parents, playing Xbox may not be as bad for your child after all.

Research has shown that playing video games can improve a number of cognitive
skills, from multitasking to spatial cognition to multitasking.

It changes your ability to learn, find, and integrate new information.

Video games can also be used therapeutically due to the motivating, engaging,
and joyful mental states they can raise.

The skills and states transfer well outside the game-playing context, influencing
performance in attention, cognition, retention, and perception in a measurable
and instructive way.

It’s important to note that video games should be played in moderation as

overindulging can affect your life negatively in other ways.

Gratitude

The giving of thanks can keep you healthier and happier.

In one study, researchers found that subjects who expressed more gratitude had
higher levels of activity in the hypothalamus, the region linked to a range of
critical functions, including sleeping, eating, and drinking.

Other studies showed a connection between gratitude and reduced depression,

increased optimism, and less anxiety.

On the other hand, continuously looking at the negative side of things causes your
neural pathways for negative thinking to gain strength.

That is why it is essential to constantly exercise the gratitude muscle.

Over time, it drives you to shift your attention to what is going right instead of
what is going wrong, helping you water your flowers instead of watering your
weeds.

Massage

Having a regular massage is great for the mind.

Massage therapy has been shown to reduce stress, indirectly leading to better
problem-solving capabilities, improved sleep, better immunity, and an increase in
mental energy.

With the increase of our sedentary lifestyle of the modern world comes poor
posture and increased bodily tension.

Massage therapy can play a great role in helping us ease tight muscles for
improved circulation while releasing toxins, radicals, and scar tissue.

Drink Water

Your brain is mostly water by volume and even mild dehydration can affect your
ability to solve problems and reason clearly.

It can take just 2% dehydration to affect your attention, memory, and cognition.

Our brains depend on proper hydration to function optimally as a brain operating

on a full reserve of water can help you focus better, think faster, and experience
greater clarity.

Scientists recommend drinking 12 to 16 ounces of water as soon as you wake up

as well as keeping water near you throughout the day for improved cognitive
function.

Intermittent Fasting

Intermittent fasting is a conscious decision to skip certain meals.

It has been found to aid the growth of new brain cells, reduce brain inflammation,
and lessen your risk of developing Alzheimer’s disease.

Here’s a simple analogy:

Imagine yourself as a lion. When you are in a fasted state, you are quick and alert;
you are naturally out to hunt. However, once you've hunted your prey and
consumed your meal, you become satisfied and sluggish, thus losing alertness and
motivation.

This notion where our hunting senses mirror our focusing abilities also goes back
to ancient times, when the need for food drove humans’ lives.

Our hunter-gatherer ancestors didn’t have the supermarkets, instant gratifying

foods, and refrigerators we have today.

Another powerful benefit of Intermittent fasting is that it also saves you time.

The less time you spend trying to arrange your next meal, the more time and
hence willpower you have to be productive on other things.

Eliminating Allergens

Most people live life unaware of the sensitivities and allergens in the foods they
consume and in their environments mainly because they have grown so
accustomed to how they feel every day that they assume it is normal.

The majority of Americans today get most of their calories from wheat, soy, and
corn, not knowing that these allergens often damage the brain.

Gluten, a protein in wheat, can cause fogginess, tiredness, and depression.

It is often found in cereal, breads, pasta, ice cream, and sauces, just to name a
few.

It binds to receptors just like opiates do, so if you decide to remove gluten from
your diet, expect to experience some short-term withdrawal symptoms.

Other potential allergy-causing foods are nuts, fish, eggs, and dairy. Evading food
allergies is tough in the modern world because they are often found in restaurant
foods, canned foods, packaged foods, and fast foods.
In most cases, the best solution is to simply cut out suspicious and processed
foods and carry out a whole food based diet.

The quality of water makes a difference too.

According to the CDC, lead, a major culprit in tap water, can lead to significant
brain damage.

While you may lack full control of the water at work or in public, you can regulate
it at home by using a filtration system such as reverse osmosis, which is a process
that uses a semipermeable membrane to remove impurities from your water,
ultimately leading to greater brain power.

If you notice that on some days you lack less clarity than usual, it may be due to
your surroundings.

Environmental allergens such as mold, pollen, trees, grass, ragweed, dust, and
even animal dander can negatively impact your brain.

If you believe you have brain fog issues due to allergies, getting tested by a
licensed allergist using a test such as the skin prick test, which inspects an array of
potential food and environmental allergens, can help you narrow your
sensitivities down and provide you with more clarity.

Even if you find that allergens are not to blame, you may want to discuss cognitive
and fatigue issues with your doctor if you feel your brain is not reaching its
potential.

Heavy metal toxicity, Lyme disease, small intestinal bacterial overgrowth, and
irritable bowel syndrome are a few of the many health conditions that have been
shown to cause cognitive impairment and memory loss.

By neglecting symptoms that may seem minor or insignificant to you, you may live
the remainder of your life unaware that your brain is not fulfilling its potential.
Mindful Eating

Food quality matters and so does food quantity.

Eating too much at one sitting can diminish your brain power.

If you have ever felt comatose after a big meal, it’s due to your brain focusing all
of its attention on digesting the food as opposed on concentrating on the task at
hand.

That’s why you may hear many diets advocating for small, frequent meals
throughout the day and encouraging the use of neuro-optical illusions such as the
small plate trick.

In addition to eating small meals, eating slowly and mindfully can also help your
brain and intestinal tract coordinate digestion and absorption jointly, allowing you
to feel more in control.

Vitamin C

Vitamin C is essential in neurotransmitter production specifically serotonin, the

happy molecule.

In one study, participants given Vitamin C reported feeling happier.

Additionally, Vitamin C produces the neurotransmitter norepinephrine, which is

essential for focus, concentration, energy, and other mental functions.

Vitamin C is also crucial in protecting your brain against free radical damage as
well as detoxing your brain from heavy metals.

Researchers recommend consuming 2,000 mg of Vitamin C a day for maximum

benefits.

Vitamin D

An estimated 77% of Americans are not getting enough Vitamin D as many folks
today work long hours indoors, abandoning the benefits of the sun.
Vitamin D can lift your mood, improve memory, increase problem-solving ability
and reduce cognitive decline.

Scientists recommend spending 15-20 minutes a day outside for sufficient Vitamin
D production.

However, if you can’t find 20 minutes a day to capture some sunlight or if you live
in an area that lacks adequate amounts of sunlight production, consider
integrating a Vitamin D supplement into your diet.

Complex B Vitamins

Those who are deficient in B vitamins often have low mood and trouble
concentrating.

In one study, researchers found that taking Vitamin B12 along with Vitamin B6
and B9 enhanced brain function and noticeably reduced neurodegenerative
disease in the portion of the brain impacted by Alzheimer’s.

Vitamin B12 is essential in improving memory, enhancing concentration, and

boosting mood.

Vitamin B9, also known as folate or folic acid, is essential for memory recall,
energy, and focus.

Vitamin B6 is critical in supporting neurogenesis, reducing fatigue, and improving

long-term memory.

While all vitamins are vital for optimum brain function, B Complex vitamins stand
out above the rest as being crucial for cognitive performance and energy
production.

Nutrient Deficiencies

The best way to incorporate healthy vitamins, minerals, and nutrients into your
diet is to eat a balanced diet consisting of veggies, fruits, and grass-fed meats as
they are best absorbed by the body when consumed from whole foods.

However, if you have constant focus issues, brain fog, and memory retention
concerns, you may be nutritionally deficient.

In that case, adding in a whole-food multivitamin or a lone ingredient supplement

containing your deficient component may be a good idea to fill any dietary gaps
you may have.

If you suspect you are deficient, it is best to consult with your doctor and request
blood-work examination to confirm your suspicions and formulate an action plan.

Fatty Foods

There is a myth out there that in order to sustain a healthy living, you must eat a
low-fat diet.

In the 1980s, research showed a high-fat diet was bad for your brain, but since
then, there has been no research that supports this notion.

In fact, the opposite is true.

A high-fat diet is important for improving memory, boosting concentration, and

enhancing intelligence.

And although glucose is typically the brain’s standard energy source, the brain can
actually utilize healthy fats as fuel for energy.

This is because the brain is composed of 60% fat.

While unsaturated fats are typically the foundation for good brain health,
saturated fats are essential in creating cell membranes and reducing your risk of
developing neurodegenerative diseases.
Avocados, coconuts, and olive oil are a few examples of fatty foods that have
been shown to supercharge your focus, memory, and mood.

Whether wholly consumed or as an oil, avocados are rich in monounsaturated

fats and tyrosine, which have been shown to support memory, enhance learning,
and protect brain cells.

Olive oil and coconut oil, two other vegetarian sources of saturated fats, are rich
in polyphenols, a type of antioxidant that promotes brain health and prevents
damage from exposure to free radicals.

Fruits

Apples are rich in quercetin, a chemical mostly found on the skin of the apple that
protects neurons from degenerative disease and acts as a barrier to free radicals.

They’re also strong in other antioxidants and flavonoids linked to improving

memory and sustaining brain power.

The old saying "an apple a day keeps the doctor away" certainly still holds true
today.

Rich in flavonoids and other antioxidants that protect against oxidative damage,
blueberries, strawberries, raspberries, and blackberries are full of brain-boosting
benefits.

They alter the way neurons in the brain communicate with each other, resulting
in reduced inflammation, improved motor control, and enhanced cognitive
function.

Veggies

Leafy vegetables contain an array of vitamins and minerals, including many used
to fight dementia.
High in antioxidants, they protect against free radical damage and mental
illnesses such as Alzheimer’s disease and Parkinson’s disease.

Kale is rich in vitamins C, A, K, iron and potassium. Spinach has high levels of
folate and lutein.

Asparagus is rich in anti-inflammatory flavonoids as well as prebiotics, which

promote the growth of good bacteria in the gut.

Broccoli is high in sulfur, a micronutrient used by the liver for detoxification and
the reduction of inflammation.

While there are many more vegetables that are beneficial for the brain’s health,
the bottom line is to understand that replacing junk, processed, and sugar foods
with cruciferous and leafy veggies will provide your brain with a clear edge that
will keep you razor-focused and fluid.

Turmeric

Curcumin, the main bioactive compound in the Indian spice turmeric, has been
shown to lift mood, reduce stress, improve memory, enhance concentration and
protect your brain against neurodegeneration.

One study found that taking curcumin supplements improved blood flow as much
as physical exercise did!

Turmeric contains powerful anti-inflammatory properties that rival NSAID

medications, without the risks that long-term use of NSAIDs can cause.

Many NSAID medications such as ibuprofen can cause nerve damage, irritability,
anxiety, and depression unlike turmeric, which is a much healthier and all-natural
alternative.
Choline

Choline, an essential nutrient, stimulates the production of a crucial

neurotransmitter acetylcholine, which is responsible for mental clarity, memory,
and neurogenesis.

Choline can be found naturally in foods such as beef, eggs, chicken, liver, Brussels
sprouts, and cauliflower.

Eggs are specifically known for supplying high amounts of choline.

However, many people have shied away from eggs – despite their value,
convenience, taste, nutrition, and debunked high cholesterol myth - leaving as
many as 90 percent of the population deficient in the compound and therefore
not able to savor the many brain benefits of choline.

Researchers recommend consuming 450 to 550 milligrams of choline daily to

support brain health.

Omega-3 Fatty Acids

Omega-3’s are essential fatty acids that cannot be produced by the body and thus
must be consumed to supply us with beneficial compounds.

These fatty acids are critical in creating new grey matter and improving cognitive
function.

When it comes to getting enough omega-3’s into your diet, it is best to eat plenty
of foods rich in omega-3 as well as to take an omega-3 supplement to fill in any
dietary gaps.

Omega-3’s are mostly found in seafood sources like salmon and sardines.

Asides from seafood, many nuts and seeds such as walnuts, almonds, and
flaxseeds are rich in these fatty acids too.
Scientists suggest consuming from 500 to 1,000 milligrams daily for optimal brain
health.

Dark Chocolate

Chocolate is also rich in flavonoids, a type of antioxidant also found abundantly in

green tea, which have been linked to a boost in short-term memory and as a
powerful anti-aging antioxidant.

It also contains polyphenols, a type of antioxidant that protects against free

radicals.

Moreover, dark chocolate contains a moderate amount of caffeine, stimulating

the brain and reducing depression and inflammation.

Coffee

Brain cells release adenosine when they're overworked. Adenosine, a

neurotransmitter, calms the activity of your brain cells and give them some
downtime.

Coffee can inhibit the release of adenosine, by keeping you alert and helping you
think more clearly.

Additionally, coffee contains numerous antioxidants that work to protect your

brain from those free radicals. Just an 8oz cup of coffee can improve attention
and memory.

Zero the Sugar

Binging on soda and sweets can make you thoughtless.

Processed sugar such as high-fructose corn syrup not only increases one’s risk of
diabetes and obesity, but also reduces one’s ability to process information
thoroughly and swiftly.

A new rat study has shown that a diet steadily high in fructose slows the brain,
inducing inflammation, oxidative stress, and poor insulin regulation.

As humans, we are genetically hard-wired to crave sweets, and with the steady
rise of junk-food advertising, it might feel nearly impossible to avoid processed
sugar.

Therefore, it is becoming more important than ever today to restrain ourselves

from a high-fructose brain-damaging diet and instead direct our cravings towards
earth-grown fruits that contain natural sugars and essential antioxidants.

Chewing Gum

Chewing gum can help you focus better.

In a Cardiff University study, chewing gum increased participants’ performance

who were struggling to pay attention while carrying out monotonous tasks.

In another study, gum-chewers remembered two to three more than the non-
chewers during tests to recall 15 words.

This is because chewing increases heart rate, which in turn increases blood flow
to the brain. Consequently, this improves concentration, alertness, memory, and
reaction times.
Conclusion

The key with living a brain-healthy lifestyle is to give yourself permission to

experiment, relax, have fun, and unwind, but also to carry out other activities that
keep your brain thriving.

I don’t expect you to implement all of the tips mentioned above. In fact, I don’t
want you to.

You will be overwhelmed attempting to integrate all of these habits

simultaneously into your preexisting busy life that you will end up doing nothing.

Don’t be disheartened if you can’t implement all of these tips. Even tiny changes
can make a big difference when done often enough. Just make sure to take action
and stick with it and your brain will not be able to thank you enough.

While diet and exercise provide your mind with a significant boost, varying other
elements in your lifestyle may also have a profound effect on your brain.

Everything from how you sleep to how you relax affects your mind.

Many neurotoxins are found in mundane items you would least expect them to
be in. Avoiding contaminants, allergens, and other toxins by being proactively
aware of your atmosphere is crucial, especially in the modern world where we are
constantly being shelled with unrecognizable pollutants.

Integrating fun activities are also an effective way to recharge your brain when
you are fatigued from work.

Playing memory games, socializing, reading, playing music, traveling, or learning a

new language are all great ways not only to challenge your brain, but to also be
entertained doing it.

If you want to maintain your brain into a ripe old age take note of these 47 tips,
start making changes and you’ll begin seeing improvements in your focus, energy
levels, memory, and mood!