This week, we want to discuss ways to improve brain function through the foods that we eat, cognitive exercises, and supplements which help us to stay sharp throughout our lives. Check out this week's brain-centric recipes and current office happenings!
 

Improving Brain Health With Nutrition

The general idea when eating for improved brain function is to eat a wide variety of vegetables, nuts, and meats which provide the nutritional building blocks that we need. 'Eat the Rainbow' is a common catch phrase which helps us remember to eat a variety of different colored vegetables, and increase our vitamin and mineral intake.  We wanted to emphasize a few nutritionally-dense foods which are known for maintaining brain health and encourage you to add these foods to your weekly grocery list. 
 

 

Avocados

Avocados are rich in both vitamin K and folate, which help prevent blood clots in the brain. Vitamin K and folate have been found to improve cognitive function, especially memory and concentration. They’re also rich in vitamin B-5 and vitamin C, which are not stored in your body and need to be replenished daily. 
 

Broccoli

Broccoli is one of the best brain foods out there. Thanks to its high levels of vitamin K and choline, it will help keep your memory sharp. It’s also loaded with vitamin C. One cup of broccoli provides you with 150 percent of your recommended daily intake of vitamin C. 
 

Turmeric

We know that we have often mentioned turmeric in recent newsletters, but it's for good reason. Turmeric contains the anti-inflammatory antioxidant curcumin which has been found to inhibit the accumulation of destructive beta amyloids in the brain of Alzheimer's patients, as well as break up existing plaques. It has even been shown to boost memory and stimulate the production of new brain cells.

Eggs

Eggs, more specifically the yolks, are a leading source of choline. Choline is a precursor for acetylcholine, a neurotransmitter involved in helping you remember things like where you left the car keys, or your neighbor's telephone number. Eating protein-rich foods like eggs for breakfast can improve overall cognitive performance 
 

Celery

Celery is a rich source of luteolin, a flavonoid  which fights the aging process in the brain by calming inflammation. Inflammation is a primary cause of neurodegeneration. 
 

Walnuts

Walnuts are wonderful for brain health and function as they are rich in omega-3 fatty acids. Low omega-3 intake can be linked to depression and cognitive degeneration. In addition, walnuts are known to raise melatonin levels which may provide relief from sleeplessness and insomnia.
 

Extra Virgin Olive Oil

Extra virgin olive oil rich in powerful antioxidants known as polyphenols which may not only improve learning and memory, but also reverse disease-related changes. Extra virgin olive oil has been found to fight against the toxic proteins that can induce Alzheimer’s Disease. Please note that it is not a good option for cooking, as it hydrogenizes and begins decomposing at high temperatures. It is best served at room temperature.
 

Wild Salmon

Wild salmon is packed with omega-3 fatty acids which help to clear brain fog and improve memory. Regular intake of wild salmon has been found to help prevent ADHD by improve focus in children. Please note that farm-raised salmon should be avoided as it is higher in mercury and omega-6 levels, which are unhealthy for the brain.
 

Grass-Fed Red Meat

Grass-fed beef is an excellent source of vitamin B12, which is vital for brain function. People with a vitamin B12 deficiency are more likely to score lower on cognitive tests, as well as have a smaller total brain volume. Red meat is also rich in vitamin B-5, which is crucial for brain function, fat metabolism, and energy regulation.
 

Improving Brain Health With Games

As children, every experience is new. Children are constantly developing and challenging their brains. As adults, it can be easy to slip into the habit of repeating the same routine daily. We have to remember how important it is to challenge ourselves. This can be accomplished by learning a new language or skill, or by 'stretching' your brain through coordination, memory or cognition games. We have compiled a few options for you to try below.
 

Brain Game Apps and Websites

Lumocity -- website and app available on both Google Play and iOS
"This popular app is split into sessions of three games tailored to your goals: memory, attention, problem solving, processing speed or flexibility of thinking. The games are played against the clock and change every time. Developers say just one session a day can improve mental skills and users can track progress and compare performance with others." *Free limited access, monthly access for $11.95/month, yearly access for $5/month as a recuuring payment, or lifetime access for $299 

Happify -- available on iOS
"Train your brain to be happier? Yep, research shows that some activities help build your ability to conquer negative thoughts, show gratitude, cope with stress, and empathize — all essential ingredients for a fuller, happier life. Using fundamentals of positive psychology, which involves focusing on the strengths and virtues that enable individuals to create fulfilling lives, the app’s quizzes, polls and gratitude journal — combined with a positive community — gradually teach life-changing habits. The goal is to build these skills and keep users smiling all day." *Free

Positive Activity Jackpot -- available on Google Play 
"This app was originally developed for service members returning from combat with high risk for post-traumatic stress disorder. It uses augmented reality with an Android phone’s GPS to find nearby activities and diversions for someone coping with depression. If you cannot make up your mind what to do, “pull the lever” and let the app’s jackpot function make the choice for you. PAJ is based on a form of behavioral therapy called pleasant event scheduling, which encourages a daily schedule of enjoyable activities to improve moods and overcome despondent thoughts." *Free

Fit Brains Trainer -- available on both iOS and Google Play
"More than 360 unique games and puzzles aimed at stretching and improving your mental agility lead users through various tasks. Sessions get harder as you improve and will always challenge you and provide a solid brain workout. Keep track of your progress and performance tools and the program offers training recommendations for best results." *Free
 

Learn a New Language

We found a wonderful website called duolingo which offers a large variety of languages in bite-sized lessons. You can choose to spend 5 minutes up to 20 minutes each day practicing a new language. Best of all, the website is free to use. Many studies have found that learning a foreign language can increase the size of the brain’s language center and the hippocampus, the area of the brain responsible for forming, storing and retrieving memories. Check it out! www.duolingo.com
 

Learn a New Skill

Juggling is a great skill to develop when trying to improve brain health. The combination of hand-eye coordination, reflexes, and utilizing peripheral vision challenges the mind-body connection on many levels. Several studies have found a correlation between juggling and changes in the brain's grey matter, the cell bodies responsible for computation and processing within the brain, as well as white matter, the nerve fibers that connect different parts of the brain by way of electrical impulses. 

Always been intrigued by sewing, screen printing, jewelry making, glass blowing, or pottery? Sign up for a class through Dabble, a website which supports local businesses in Denver by offering a database of classes offered at those businesses. You can dabble in anything from backyard chickens-keeping, to welding. What a fun and creative way to stretch your brain!
 

Learn a New Sport

What about learning a new sport? The brain-benefits of exercise come directly from its ability to stimulate the release of growth factors, which are chemicals in the brain that affect the health of brain cells and the growth of new blood vessels in the brain. Indirectly, exercise improves mood and sleep, and reduces stress and anxiety. Many studies have found that people who exercise regularly display a greater volume in the areas of the brain that control thinking and memory. If you are exercising while learning a new sport, you've created a winning combination for improving the health of your brain. 
 

Improving Brain Health With Supplements

Supplement needs are different for everyone and they may change over time based on lifestyle factors as well as genetics. We do offer genetic testing to dial in to your specific supplemental needs. If you are interested in this testing, speak with Dr. P or Dr. Grable at your next appointment. While this is in no way an exhaustive list for maintaining brain health, these are a few common supplements known for improving cognitive function, memory, and mood. 
 

Phosphatidylserine

Phosphatidylserine is an important chemical with widespread functions in the body. It's key in the maintenance of cellular functions, especially within the brain. Phosphatidylserine supports optimal communication beyond transmitting the nerve signals. It also increases the number of receptor sites on the cell membrane, allowing more messages to be received by nerve cells and other cells. Phosphatidylserine increases production and utilization of the dopamine, a crucial neurotransmitter that supports a positive mood and aids in focus and attention. 
 

Ginkgo 

Extracts of ginkgo tree leaves increase blood flow to the brain and have been shown to improve memory, and slow the progression of dementia in early onset Alzheimer's disease.
 

Omega 3 Fatty Acids

Omega-3 fatty acids are considered essential fatty acids. They play a crucial role in brain function, as well as normal growth and development. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega-3 fatty acid deficiency can include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation. 

Vitamin B5 (Pentothenic Acid)

Vitamin B5, also known as pantothenic acid, is a water-soluble vitamin that is found in all living cells within the body.  Vitamin B5 offers many health benefits. It’s required for energy, normal brain function, and fat metabolism. It is crucial for maintaining the health of the nervous system. It helps to boost memory and regulate the autonomic nervous system through the production of neurotransmitters like acetylcholine. Known as the anti-stress vitamin, Vitamin B5 may help with both autism and ADHD, easing anxiety, irritability and other related symptoms. 
 

Recipes

Walnut Crusted Salmon

Recipe Credit: hauteandhealthyliving.com
*Note -- we substitued Dr. P's homemade mustard for dijon mustard

• 4 3 oz. salmon fillets
• 1 cup walnuts
• 2 tbsp. finely grated lemon rind
• 1 tbsp. olive oil
• 1 tbsp. chopped fresh or dried dill
• 1/2 tsp. garlic salt
• Pepper
• 3-4 tbsp. Dr P's mustard (equal parts mustard powder and apple cider vinegar)
• 4 tsp lemon juice

1. Preheat oven to 350°F.
2. Place walnuts in food processor; coarsely chop. Add lemon rind, olive oil, garlic salt, pepper and dill; pulse until crumbly. Mixture should stick together. Set aside.
3. Arrange salmon fillets skin side down on parchment paper lined baking sheets. Brush tops with mustard.
4. Evenly distribute walnut mixture over each fillet; gently press the mixture into the surface of the fish.
5. Bake for 15 to 20 minutes, or until salmon flakes with a fork. Just before serving, sprinkle each with 1 teaspoon lemon juice.

Avocado Egg Cups

Recipe Credit: www.onionringsandthings.com

• 2 avocados
• 4 eggs
• salt and pepper to taste
• 2 slices bacon, cooked crisp and crumbled
• 1 tablespoon green onions, chopped

1. With a knife, cut avocados lengthwise into halves and remove pit. If needed, slightly hollow out the avocados to make room for the eggs.
2. Arrange avocados in a single layer on a baking dish. Break an egg into each avocado half and season with salt and pepper to taste. Bake in a 425 F oven for about 10 to 15 minute or until eggs are cooked to your liking. Remove from oven and garnish with bacon and green onions. Serve hot.