When it comes to energy levels, we all seem to have good days and bad days. But when the bad days seem to constantly outnumber the good ones, it might just be a sign that your body and brain might need a boost. Check out these natural brain boosters!
Nootropics
Nootropics are a class of treatments intended to support or enhance cognitive functions including memory, focus, concentration, and learning. In the medical world, these substances are often used in the treatment of depression, Parkinson’s disease, Alzheimer’s disease, and ADHD. Students find them of particular benefit during stressful exam periods when they are burning out but need a brain boost. Many of these nootropic agents also work on a physical level, supporting blood flow and oxygen to the muscles. They increase the efficiency of energy production within each cell. The best part about these brain-enhancing compounds is that you probably take at least one every day without even knowing! They are much more common than you think, and you may already have some of them in your medicine cabinet
1. Caffeine: We know it to be a powerful stimulant that reaches the brain within 40 minutes of consumption and helps to reduce fatigue. However, caffeine also has its benefits in the realm of physical fitness, supporting endurance athletes and enhancing athletic performance. Some evidence suggests that caffeine may reduce the risk of Parkinson’s disease. It may also be beneficial in lessening depression and stress in certain individuals.
But don’t run to Starbucks just yet! Caffeine is found in many more beverages and foods than just coffee. Some alternatives can include yerba mate, certain soft drinks, black tea and dark chocolate. Remember that caffeine is still a drug and should be used within a reasonable limit to avoid irritability, anxiety, insomnia and dehydration.
“Caffeine is still a drug and should be used with caution”
2. Omega-3 Fatty Acids: This might be one you take already, and if you don’t you probably have it somewhere in your kitchen. Omega-3 fatty acids are found in many types of seafood, including salmon, herring and mackerel. Non-fish sources include walnuts, soybeans and flaxseeds. To be more specific, EPA (ecosapentaenoic acid) and DHA (docosahexaenoic acid) are the important Omega-3’s to look out for as they have been shown to host a wide array of health benefits. EPA may delay cognitive decline in the elderly and decrease whole body inflammation. DHA is essential for brain and spinal cord development, and has helped many children improve their academic performance. Whether you choose to take it in capsules or consume it in whole foods, this is one brain booster not to miss!
“DHA is essential for brain and spinal cord development”
3. Gingko biloba: It is an ancient herb in Chinese medicine and today has become one of the most commonly used natural remedies for brain health. It is thought that Gingko works by widening blood vessels. This increases blood flow not only to the brain, but all the organs and muscles of the body. This makes Gingko helpful in improving short term memory and cognition.
4. Acetyl L-Carnitine: This well-known antioxidant can help increase the energy in the body by supporting the mitochondria, the powerhouses of each cell. Acetyl-l-carnitine is made naturally by the body but is often supplemented in higher doses for those looking to improve memory and attention. It is often a part of the treatment plan for individuals with Alzheimer’s and dementia. Some recent research indicates it might be a suitable prevention strategy for age-related mental decline.
“Nootropics are often part of the treatment for Alzheimer’s and dementia”
5. Alpha-Lipoic acid (ALA): Similar to Acetyl-L-Carnitine, ALA has strong antioxidant actions and improves the efficiency of energy production within each cell. ALA works very well with other nootropic agents and is often given together with Acetyl-L-Carnitine to improve cognitive function. When combined with Omega-3 fatty acids, ALA helped to slow cognitive and functional decline in individuals with Alzheimer’s disease. You can get ALA from brain boosting foods such as spinach, broccoli, yams, potatoes and tomatoes.
“Nootropic agents increase focus, concentration and memory”
6. Vitamin B12: This may be the most important vitamin for the nervous system, and is unfortunately the most difficult to find in the average diet. Vitamin B12 is found in meats and seafood, and is made by healthy bacteria in the body. It serves as a key ingredient in the production of neurotransmitters (the chemical messengers of the brain), and the formation of myelin sheath (the lining which protects every nerve in the body). Essentially, Vitamin B12 supports rapid nerve signalling in the brain and boosts oxygen to the tissues. Vitamin B12 deficiencies often manifest as fatigue, shortness of breath and can even create symptoms of dementia in the elderly.
7. Bacopa monierri: This Ayurvedic herb is another ancient medicine that is used to enhance learning and cognitive function. It has demonstrated particular effectiveness in elderly populations suffering from Alzheimer’s disease. A study of healthy human subjects taking Bacopa showed improvements in visual information processing, learning and memory. Other than its nootropic effects, Bacopa may help reduce inflammation, support the heart muscle and decrease anxiety.
Chat with Dr. Krysten if you are considering any of these nootropics in your day. Book here.