Please enable JavaScript.
Coggle requires JavaScript to display documents.
Things that benefit my brain, image, image, image, image - Coggle Diagram
Things that benefit my brain
FOOD
Egg
Eggs contain choline, a little-known nutrient that plays an important role in building cell membranes, and is involved in several vital functions in our bodies. Eggs are one of the best natural sources of choline
Plantain
Being rich in tryptophan - the amino acid that helps to manage stress - and a good source of potassium, magnesium and vitamin C, it is the best fruit to take care of memory and the brain
Berries
Berries change the way neurons in the brain communicate with each other. Those changes can help prevent inflammation that can lead to brain cell damage, thereby improving movement control and function.
Nuts
Nuts contribute to maintaining the proper functioning of the cardiovascular system. This, in turn, affects good brain health. It is because when the body's organs have a good supply of blood and oxygen, it improves the functioning of the brain
Turmeric
It is a powerful antioxidant and anti-inflammatory compound that has been linked to the following benefits for the brain: for memory in people with Alzheimer's, to relieve depression, as it increases serotonin and dopamine, which improve mood or to help new neurons to grow
Blue Fish
They are beneficial when it comes to strengthening our brain health thanks to its phosphorus content. This mineral is especially positive for our memory and cognitive ability, so its regular consumption is recommended.
Ginger
Ginger may improve brain function and protect against Alzheimer's. Oxidative stress and chronic inflammation can accelerate the aging process. Thought to be among the key drivers of Alzheimer's and age-related cognitive decline
Blueberries and strawberries
The results reveal that increasing the consumption of antiocyanins and flavonoids through blueberries, cherries or strawberries makes memory loss and cognitive impairment occur more slowly, specifically 2 and a half years slower than in women who do not consume this kind of fruits.
Tuna
DHA is a fatty acid that is highly concentrated in the brain, it helps brain cells to communicate with each other, thus contributing to proper brain function, protecting it from diseases such as Alzheimer's
Broccoli and cabbages
It is one of the best allies for our brain to keep its functions in good condition. This is because it helps keep the nervous system in optimal function. However, it is not the only food that helps improve our productivity at work.
Walnuts
Walnuts help develop memory and promote learning, in addition, they are a natural antidepressant since their high content of omega 3 favors the production of serotonin, a substance that increases the feeling of well-being and happiness. Another of its virtues has to do with rest.
Avocado
Avocado stands out for its high content of vitamin E, but there are many benefits that this fruit offers for the human body, specifically for your brain. This superfood has antioxidant properties that help prevent aging and the early deterioration of our brain health.
Cocoa
It is abundant in restorative compounds in the brain called flavanols. A recent study by the American Heart Association published that eating flavonoid-rich cocoa daily can positively impact memory functions and improve mild cognitive impairment.
Apples and citrus
These substances help protect the most vulnerable neurons, improving the neural functions of the brain and supporting neurocognitive function. That is, the antioxidants in the apple keep our brain young, facilitating concentration and helping us to think more and better.
BEVERAGES
POTABLE NATURAL WATER
Adequate hydration is important for proper brain function. When we are adequately hydrated, brain cells receive oxygenated blood and the brain remains alert
STRAWBERRY AND OATS SHAKES
Strawberries have a large amount of antioxidants, which benefits the health of our central nervous system. For its part, oats are high in vitamin B1, which fights fatigue and fills the body with energy
COFFEE
The group, made up of Finnish and Swedish researchers, has found that consuming coffee or tea during middle age can lower the risk of dementia or Alzheimer's later in life, as caffeine-containing beverages support brain activity
BANANA SHAKES
Being rich in tryptophan - the amino acid that helps to manage stress - and a good source of potassium, magnesium and vitamin C, it is the best fruit to take care of memory and the brain
GREEN JUICES
Reduces anxiety and hyperactivity ideal for people with brain problems
CHOCOLATE
As well as a large amount of vitamins such as vitamins of group B, vitamin A and vitamin E. However, there are also many benefits that it has on a psychological level. In addition to the well-known sensation of well-being that it produces, cocoa is energetic, promotes memory and prevents brain aging.
SUPPLEMENTS
MAGNESIUM
One thing that has been discovered is that magnesium reduces stress and anxiety by stimulating the GABA receptors in the brain. We must remember that GABA (gamma-aminobutyric acid) is a neurotransmitter that acts as a relaxant for brain activity.
VITAMIN C
Vitamin C is a necessary cofactor for the synthesis of serotonin, dopamine, and norepinephrine, three essential neurotransmitters for good mood.
VITAMIN B9
Vitamins B12, B6 and B9 help metabolize homocysteine, reducing the concentration of this amino acid in the bloodstream, possibly helping to prevent long-term damage to brain tissue.
ZINC
Researchers have been able to observe zinc in action while regulating communication between neurons in the hippocampus, where learning and memory processes occur and where a disturbance in communication can contribute to epilepsy. The study has been published in the journal Neuron.
VITAMIN B6
Vitamins B12, B6 and B9 help metabolize homocysteine, reducing the concentration of this amino acid in the bloodstream, possibly helping to prevent long-term damage to brain tissue.
VITAMIN B1
The entire B complex contains vitamins that are essential for proper brain function. B1, in particular, has great effects against memory impairment. It also prevents brain aging and is great for lifting the spirits of people with depression.
VITAMIN E
Specifically, by reducing the amount of oxidative stress in the brain, it appears that vitamin E can promote the maintenance of cognition and brain plasticity (13), which in turn would explain why a higher intake of vitamin E appears to benefit cognitive function in older people
VITAMIN A
Beta-carotene is one of the vitamins that should never be lacking in the diet. It is a precursor of vitamin A, which is why it is also called "pro-vitamin A". Its main contribution is to improve memory and contribute to the preservation of brain cells in the long term.
OMEGA 3 AND FATTY ACIDS
People with higher levels of the omega-3 fatty acids found in fish oil may also have larger brain volumes in old age that is equivalent to preserving between one and two years of brain health, according to a study published in the latest issue. of "Neurology".
B12 VITAMIN
Vitamins B12, B6 and B9 help metabolize homocysteine, reducing the concentration of this amino acid in the bloodstream, possibly helping to prevent long-term damage to brain tissue.
ACTIVITIES
CARRY OUT MANUAL ACTIVITIES
Manual work helps them develop fine motor skills when working with different materials (texture, density, sizes, etc.), reaching the appropriate level of precision and coordination.
LISTEN TO MUSIC
Improve mood, reduce stress, decrease anxiety: Studies have shown that listening to music decreases anxiety and improves exercise: Some studies suggest that music can improve aerobic exercise, increase mental and physical stimulation, and improve overall performance.
TO WRITE
It favors the association of ideas and logical reasoning, improves concentration capacity, enriches learning, activates memory, relaxes, prevents anxiety and fights stress, promotes creativity and helps fulfill dreams and encourages perseverance.
TO MEDITATE
Stimulates the left frontal lobe, promoting feelings of calm and positivity. It helps to secrete a type of neurotransmitter, GABA, responsible for improving performance and concentration. Increases the production of serotonin, improving our mood.
PLAY SUDOKU, MEMORAMA, SCRABLE
It improves concentration, helps reduce stress and anxiety, stimulates healthy thinking, helps develop children's problem-solving skills, promotes healthy competition, improves problem-solving ability, and improves memory.
PAINT MANDALAS
It has therapeutic effects. By concentrating on painting, the mind calms, as if it were meditating, helps concentration, exercises the brain, reconnects with the inner child and reduces anxiety.
TO LEARN A NEW LANGUAGE
Improved cognitive ability and, in general, brain function, more mental alertness for a longer time.
PLAY A MUSICAL INSTRUMENT
Children who play guitar, drums, pianos, or any musical device have better concentration and problem-solving skills. In turn, music stimulates the activity of neurons and makes them more efficient at transmitting signals.
DO HOBBIES
They will help you unify the two and understand how things are connected and are the basis of something more concrete. One of the health benefits of hobbies is that you will be exercising your brain in search of a common pattern to solve the problems in front of you.
READ
It improves the cognitive image reserve, favors rest, reduces stress, fights depression, improves personal relationships and increases memory.
DO EXERCISE
Reduction of symptoms of depression and anxiety
