Sunday Mirror (Northern Ireland)
Food rules to feed your brain
Mums know baby’s scent ‘Super drug’ is uncovered by algorithm
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India has one of the lowest levels of Alzheimer’s in the world, thought to be in part due to the regular use of turmeric in cooking.
Research into the effect the spice has on the brain has shown that it could potentially help prevent Alzheimer’s.
Medical herbalist Sebastian Pole says: “What we eat makes a difference both to our everyday focus and concentration, and long-term brain health.
“Exercise, good sleep and controlling stress all play a role too. Specific plants and medicinal herbs can also be of great help.”
Here are some of the best herbs and spices with healthboosting properties.
TURMERIC: May improve circulation and protect the brain,
Regular exercise is good for both your physical and mental health thanks to its anti-inflammatory and antioxidant properties. Try the Pukka Turmeric Brainwave capsules from Amazon – a month’s supply is £13.53. TULSI: Also known as holy basil, it’s great for clearing brain fog. Tulsi has a calming effect on the nervous system and may also protect your long-term memory and cognitive function. BRAHMI: Enhances circulation to the brain, aiding memory, learning and concentration.
ROSEMARY: Like tulsi, rosemary is associated with improving mental clarity and clearing brain fog.
GREEN TEA: Thought to have protective effects for the brain, thanks to the polyphenols it contains.
STAY FLEXIBLE
This is essential for maintaining your brain’s chemical signalling system. A study from Australia’s Edith Cowan University found that those who ate 120g of protein a day were 12 times more likely to have higher levels of amyloid beta in the brain than those who didn’t.
Low levels of amyloid beta can be a precursor to Alzheimer’s. Protein is found in meat, eggs and fish, as well as plant-based foods like nuts and seeds. Eat foods that are rich in omega-3, such as salmon, mackerel and sardines, twice twice a a andes, week. Avocados seeds contain healthy unsaturated fats too. MORE PLANTS: The connection between the gut and the brain is well documented so the healthier your gut bacteria, the better your body’s uptake of vital nutrients. Get as many different coloured vegetables in your diet as possible, as well as leafy greens like kale and spinach. Aim for three servings of fibre-rich beans a week too.
Research published in the American Journal of Clinical Nutrition has linked high-sugar diets to slower cognitive function and inflammation. But intermittent fasting diets like the 5:2 diet have been proven to reduce blood glucose levels rapidly.
Just 10 minutes of yoga a day will make a difference to brain health.
A 2015 study compared the brains of older yogis and non-yogis. It found physical differences in the brains of the yogis that were “neuroprotective”, and the results were most pronounced in those who did a mix of yoga and meditation.
Research from UCLA showed a three-month course of yoga and meditation was more effective than crosswords when it came to reducing the effects of Alzheimer’s.
JOIN A TEAM
Dr Hilda Hayo, CEO and Chief Admiral Nurse at Dementia UK, says: “There is increasing evidence that what is good
for the heart is good for the brain. You can stimulate your brain by engaging in social situations or team sports, and learning something new such as a language or a musical instrument.”
PLAY A GAME
Some people say that doing brain-training exercises – such as word games and Sudoku – can help to boost your memory and concentration levels.
Give your brain a good workout and put your memory to the test by downloading the Brain HQ app, which is available on iOS and Android.
This brain-training programme was designed by neuroscientists and each level takes less than five minutes to do.
NOSE BEST
Nine out of 10 new mums can identify their baby by smell less than an hour after giving birth. Research shows most mums find the smell of their bundle of joy irresistible.
But mothers like their child’s smell less as they age, according to Professor Ilona Croy, of Dresden University of Technology in Germany.
A powerful new antibiotic has been discovered using Artificial Intelligence.
It is thought the drug could be capable of killing off some of the world’s most problematic bacteria – including strains that are currently resistant to antibiotics.
Researchers at the Massachusetts Institute of Technology used a machinelearning algorithm to create the new drug.
They now hope to use the model to design new antibiotics and train it to target certain bacterias, preventing it from destroying good bacteria found in the digestive tract.