By: Hotze Health
The summer break is ending, and it is almost time to go back to school. So how do you make sure you have all the brain power you need? What helps get rid of brain fog and sharpen memory?
Brain fog is a common complaint among those whose thyroid function is not optimal. Be sure to keep this in check by discussing your symptoms with your healthcare provider. Another culprit for brain fog is food sensitivity, which leads to inflammation in the brain. By following an avoidance diet and having a healthy gut, you are also preventing brain fog; your diet has a huge impact on your memory and brain fog.
As menopause approaches, estrogen and progesterone are imbalanced and start to decline. Estrogen is involved in the brain’s signaling system. It contributes to language skills, attention, mood, memory, and other brain processes. The drop in estrogen and progesterone causes lack of deep sleep that leads to memory impairment.
The following nutrients can increase brain power:
*Amino acids: These are building blocks of protein found in meats, eggs, poultry, fish, etc. Protein helps curb your appetite, promotes energy and supports neurotransmitters that have an impact on your mood and memory function. Further, vitamins B6, C, and magnesium are necessary for proper utilization of these essential amino acids.
Some examples of amino acids for brain power are:
- 5HTP (5-hydroxytryptophan) is known to help enhance serotonin levels in the brain, promoting better mood and improved sense of well-being. Tryptophan is found in turkey, chicken, milk, potatoes, pumpkin, sunflower seeds, turnips, collard greens, and seaweed.
- Phosphatidyl Serine has been shown to improve cognitive gains compared to baseline measurements. This is found in soy lecithin, bovine brain, Atlantic mackerel, chicken heart, Atlantic herring, tuna, chicken leg with skin, and chicken liver.
*Antioxidants: PQQ (Pyrroloquinoline Quinone) is a powerful stimulant for the mitochondria in aging cells. Studies show that only 20mg of PQQ daily improves cognition in middle-aged adults and elderly. The benefits are even greater when combined with CoQ10. PQQ is found in parsley, kiwi fruit, papaya, green peppers, tofu and green tea (4oz). These foods contain about 2-3 mcg per 100 grams. CoQ10 is found in organ meats (liver, kidney, and heart), beef, sardines, mackerel, spinach, broccoli, and cauliflower.
*Omega 3 Fish Oil: 60% of our brain is made of DHA and essential fatty acids. These are found in meat, fish, eggs, poultry, sardines and fish oil.
*B Vitamins promote proper methylation/detoxification; promote energy; aid in hair, skin and nail health; and are found in green, leafy vegetables, meats, eggs, and poultry.
Meditation is another powerful tool to keep your brain sharp. Practice mindfulness often!
Move, go outside and be sure to get 5,000 -10,000 steps daily. Exercise increases brain activity in the bilateral frontal cortex which is linked with concentration and decision making; it also promotes the growth of new neuropathways for learning.
Lastly, remember to take breaks when studying and reading. Add fun to the schedule! Go outside for some sunshine for about 15 minutes daily without sunscreen or sunblock to make some vitamin D. Studies show that vitamin D promotes brain health and prevents Alzheimer’s disease.
We believe that anyone who has symptoms of low thyroid deserves a therapeutic trial of natural, desiccated thyroid. Thyroid governs your metabolism and a high energy metabolism is essential for optimal health. Take our symptom checker health quiz to find out if you have symptoms of hormonal imbalance so that you can take action to protect not only your brain, but also your overall health.
What will you do to empower your brain today?
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