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Exam-time? Try these brain & body-boosting smoothies

The best food during exams are those that help you burn the midnight oil and ensure good brain function.

Glucose is the brain’s main energy source. Vitamins, minerals, amino acids and fatty acids also play important roles in optimal brain function.

The last thing you need when trying to concentrate is to feel restless, irritable, anxious and stressed. So limit your caffeine intake and rather have two cups of coffee a day or opt for decaffeinated coffee instead.

Hydrate with these delicious immune-boosting and brain-fueling smoothies.

Immune booster sweet green smoothie

Keep your immune system strong with this green smoothie that’s naturally sweetened with frozen fruit and packed with vitamins and antioxidants to help keep colds at bay.

Ingredients

  • 1 cup roughly chopped spinach and kale.
  • 1½ cups unsweetened almond milk.
  • 1½ cups frozen mix of mango, pineapple and kiwi chunks.
  • ½ tsp freshly grated ginger.
  • ½ lemon juiced.

Method

  • Add the spinach and kale into a blender with the unsweetened almond milk and blend well.
  • Add the frozen fruit, ginger and lemon and blend until smooth. If the smoothie is too thick, add more almond milk, 1 tablespoon at a time.
  • If using fresh fruit instead of frozen, reduce the almond milk amount to 1 cup and slowly add more to make your preferred thickness. Alternatively, add 3-4 ice cubes before blending.

Wild blueberry brain boosting smoothie

Supercharge your brain with a smoothie packed with antioxidants thanks to all the wild blueberries. With the help of cashews, which soak in milk overnight, they add a creamy richness along with healthy fats and protein.

Ingredients

  • 1 cup milk, low-fat cow’s milk or preferred plant milk.
  • ÂĽ cup raw cashews.
  • 1 small ripe banana.
  • 1 cup wild blueberries.
  • 1 tsp pure maple syrup.
  • 1/3 cup fresh or frozen cauliflower florets (optional).
  • 1 tsp vanilla extract.
  • 2 ice cubes.

Method

  • Get a jump-start on this smoothie by soaking the cashews in milk and freezing the banana overnight.
  • Pour milk over the cashews in a small bowl and store in the fridge overnight. Peel the banana, wrap in plastic, and store in the freezer overnight.
  • Put the cashews and milk in a blender. Cut the banana into several slices and add to the blender with the remaining ingredients. Blend until the cashews are crushed and the smoothie is creamy.
  • If you don’t have time for the advanced prep, don’t fret. This will still be tasty without it.

References:

The diet that can decrease your risk of Alzheimer’s disease

In most people with Alzheimer’s, symptoms first appear in their mid-60s. The irreversible, progressive brain disorder slowly destroys memory and thinking skills, and eventually the ability to carry out simple tasks.

These first symptoms vary from person to person; but for many, a decline in memory and certain aspects of cognition, like word-finding, vision issues, and impaired reasoning or judgment, may be the first stages of Alzheimer’s disease.

What causes Alzheimer’s?


In some cases of early-onset Alzheimer’s disease, there’s a genetic component. As for late-onset Alzheimer’s, it develops from a complex series of brain changes that happen over time. Other causes include a combination of environmental, lifestyle, and genetic factors..

Food fighters 


Recent studies have identified specific foods that could play a role in the prevention of Alzheimer’s disease..

The MIND diet


Researchers from Rush University in Chicago have combined elements from both the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diets to create the Mediterranean-Intervention for Neurodegenerative Delay (MIND) diet.

A Mediterranean diet is usually high in healthy fats, Omega-3s and wholegrains, and has been shown to lower the risk of cancer and heart disease.

The DASH diet


This diet focuses on fruits and vegetables and low-fat dairy and has been shown to reduce the risk of heart attack, hypertension and stroke.

Researchers evaluated over 900 seniors who were participating in the Rush Memory and Aging Project (MAP) that studied the ageing process.

They assessed the nutritional information of seniors who were already following basic MIND diet principles as well as those who ate a Mediterranean diet and/or a DASH diet. They tracked the incidences of Alzheimer’s of those seniors over a five-year period. They found that those who followed the MIND diet reduced their risk of developing Alzheimer’s by as much as 53%. Even when this diet wasn’t followed rigorously it was still able to reduce the risk of the disease by 35%.

However, there are also therapeutic interventions that can make it easier for people to live with the disease.

Elements of the MIND diet


In Alzheimer’s disease, inflammation and insulin resistance injure neurons and hinder communication between brain cells. Research suggests a strong link between metabolic disorders and the signal processing systems. So, by adjusting your daily eating habits you’re able to reduce inflammation and protect your brain.

The MIND diet consists of 15 elements: 10 brain-healthy food groups and 5 unhealthy groups.

The 10 brain-healthy food groups:

  • Beans.
  • Berries.
  • Fish.
  • Green leafy vegetables.
  • Nuts.
  • Poultry.
  • Olive oil.
  • Other vegetables.
  • Wholegrains.
  • Wine.

The 5 unhealthy food groups include:

  • Butter and stick margarine.
  • Cheese.
  • Fast or fried foods.
  • Pastries and sweets.
  • Red meats.

References:

How a rocking bed makes you sleep better

Ever notice how easy it is to doze off when you’re swaying back and forth in a hammock? Or how effortlessly a baby is lulled to sleep after being rocked? Well, science says there’s a reason why.

Many of us have trouble falling asleep at night. This could be due to restlessness, recurring endless thoughts or sleeping disorders like insomnia. Research shows that a rocking motion can help you fall asleep easily as it allows your mind to concentrate on a single stimulus: rocking.

What’s more; rocking can trigger comforting memories like being soothed to sleep by your mother when you were a child.

Rock-a-bye baby

A study by researchers at the University of Geneva found that rocking improves quality of sleep and can enhance memory. The study focused on 10 healthy adult women and eight healthy men. The participants were split into two groups and asked to spend two nights in a laboratory. One night was spent in a stationary bed and the other, in a rocking bed. The rocking bed moved back and forth slowly, every four seconds.

Besides getting tested for sleep quality, each participant was tested for vigilance and memory. For the memory test, the men and women were shown 46 pairs of French words before and after sleeping (either in the stationary or rocking bed). This was done to check how well their long-term memories would work after sleeping either way.

The vigilance test involved measuring how fast each participant could react after pressing keys to sequences of crosses that appeared at the centre of a computer screen.

The results

After a night spent rocking, participants fell asleep quickly, slept deeply and stayed asleep for most of the night. With the stationary bed, participants took longer to fall asleep, didn’t sleep as deeply and woke up more often during the night.

The memory test revealed that after sleeping in the rocking bed, participants were better at remembering the paired French words. Furthermore, the night spent in the rocking beds made the participants more vigilant during the tests compare to the night in the stationary bed.

So, what now?

The two tests showed that sleeping in a rocking bed increases your quality of sleep, and memory and vigilance abilities. The researchers behind the study suggest that these findings could be used to develop new approaches for treating those with insomnia and other sleeping conditions.

For now, investing in a rocking bed could weigh heavily on your pockets, but there are other ways to get the swaying effect.

  • Invest in a hammock, a comfy rocking chair or a hammock chair.
  • Go to sleep and wake up at consistent times.
  • Switch off bright lights during bedtime (including your Smartphone).
  • Sleep on a comfortable mattress and pillows.
  • Don’t drink coffee or alcohol a few hours before bed.
  • Sleep on your side to reduce pressure on your body.
  • If you have insomnia or struggle to sleep, talk to your doctor about a melatonin supplement or medication.

References:

This treatment can make you smart and ease depression

Do you wish you could become smarter before your final exams? Exercise may be the ticket!

According to Professor Ronald Duman from Yale University, chronic stress, anxiety and depression are linked to the loss of neurons, the cells that make up the pathways that send messages from your brain to your body. He found that exercise is linked to the growth of new neurons.

Dr John Ratey, author of Spark; The Revolutionary New Science of Exercise and the Brain says that exercise can improve your brain in the short term by increasing your level of focus for two to three hours afterwards. For example, if you have an important presentation or test, working out before will help you perform at your best. Furthermore, in the long run, regular exercise can slow down the brain’s ageing process. Exercise helps improve neuroplasticity, the ability of the brain to improve itself with blood flow and protein.

The benefits of exercise

Improves your mood

When you exercise, endorphins are released in your body. Along with serotonin, which regulates your moods, endorphins improve your mood and lower the symptoms of depression. Researchers from Duke University in America found that depressed adults who work out regularly improved as much as patients who are treated with antidepressants.

Ups your productivity

When you have endless deadlines, hitting the gym may not seem like a productive idea, but it could be. According to research by the Journal of Workplace Health Management, you would be 23% more productive on days when you work out. Exercise increases the amount of oxygen that’s sent to your brain. This increases your energy and makes you more productive.

Improves your memory

Forgetful? A workout may help. Your brain remembers more information when your body is active. The American College of Sports Medicine shared an experiment where students were asked to memorise letters. They were also given the option to sit quietly, run or lift weights while doing so. The students who chose to run were quicker and more accurate than all the other students.

Boosts decision-making skills

If you struggle with making decisions then it’s best you get moving! The extra dose of oxygen you get from exercise flows to your brain’s anterior frontal region which is involved with decision-making and the memory.

Helps you prioritise

If you’re used to making rash decisions or struggle to prioritise, try moving more. Endorphins released during exercise don’t just improve your mood, they’re also able to improve the prioritising functions of your brain. This will help you to concentrate on the task better, block out distractions and use your time more wisely.

Energises you

Step away from the energy drink and grab your running shoes! The more you move your body, the more energised you feel. Exercise improves your muscle strength and endurance, which will give you the energy to think more clearly, come up with ideas and best of all – keep going.

Gives you endurance

When you’re busy with a gruelling task, it’s likely you’ll want to throw in the towel, but exercise can help. Endurance exercises improve your body’s ability to carry out difficult and lengthy tasks. According to the Journal of the Applied Physiology Review, you’re also training your mind to push through difficult tasks. For example, when you’re running and your body is telling you to stop, your mind can help by telling your body to keep going to achieve your goal.

So what are you waiting for? Put on your trainers, and get out there!

References:

Foods that keep your mind sharp

Your brain is a powerful organic machine that constantly operates at a super-high speed. In one way, it works a bit like a scanner: receiving millions of signals from your body every millisecond, your brain needs to filter and manage every signal that comes in, to control movement, thoughts, sensations, bodily functions and social interactions. All of this while calculating and reacting to subconscious stimulus and keeping you alive every second of the day.

Phew! To keep this complex machine running at its best, your brain needs fuel – and not just any fuel: certain foods pack a brain-boosting punch, so make sure to pack them in your next lunchbox:

  1. Wholegrains: Get energised from “brown” low-GI wholegrains that can give you a boost to keep you mentally steady. Glucose is released into your bloodstream and then into your brain.
  2. Nuts: Walnuts specifically sit high on the nut food chain as a mental booster. Nuts are loaded with high Omega-3 fatty acids that support cognitive function to help you concentrate. Nuts rich in zinc and Vitamin B6 promote concentration too. This allows your brain to produce dopamine, to allow brain cell communication.
  3. Broccoli: High in Vitamin K, this green brain friend enhances brainpower and has compounds that the central nervous system needs to perform properly and keep your memory and brain sharp.
  4. Beetroot: The compounds found in beet boost blood flow to the brain that helps with mental performance.
  5. Blueberries: These vitamin-rich berries can protect your brain from oxidative stress (an imbalance between the production of free radicals and your body’s ability to fight them off). Blueberries have the necessary antioxidants to stimulate blood flow and oxygen to your brain.
  6. Fish: Your body can’t make essential fatty acids, which means you must get them from your diet. Effective Omega-3 fats that help with brain function have good levels of fatty acids that can help you manage stress and make that good mood brain chemical, serotonin.
  7. Pumpkin seeds: Pumpkin seeds are loaded with zinc which plays an essential part in enhancing memory and Also packed with magnesium which has a calming effect on the brain.
  8. Tomatoes: Packed with powerful antioxidants like lycopene and beta-carotene that can protect your brain from free radical damage.
  9. Banana: These curvy fruits are great “mood food”. Bananas have excellent vitamins, minerals and amino acids to improve brain function. Getting enough amino acids may help you stay calm and focused.
  10. Avocado: Contains good fats that contribute to healthy blood flow, which is vital for the function of the brain. Eat in moderation as they’re high in calories, though.

Prevent mental decline

Your brain has approximately 100 billion neurons which communicate with each other via your brain chemicals; neurotransmitters. Critical vitamins for brain health are Vitamin B1, Vitamin B3, Vitamin B9, Vitamins C, D, E, and magnesium; all of which can help prevent dementia and Alzheimer’s disease.

References:

Three keys to ace your exams this year

A new year means a fresh start! The sooner you tackle studying, the more prepared you are when exams roll around.

Where do you get stuck?

First, identify the area you need help with. You might have difficulty managing your time and prepping for tests. Maybe it’s memorisation that’s tricky for you. For some, it’s anxiety and nerves before the moment of truth.

Figure out your major issue and then work on a fall-back plan.

1. Memorise like a pro

Most of us can’t store that much information in our short-term memory. At best, you can recall a 7-digit number. To get around this brain-limitation, there is a technique called ‘chunking’.

Our brains remember complex information by stringing them together in a meaningful way. Say, for instance, I ask you to listen to one of your favorite tracks from 5 or 6 years ago: your mind will probably go to some other memories that this song reminds you of. This is how you collect and remember information: you link them together.

The key to using this technique, is to create something meaningful from information that seems random. For example, if you need to memorize a list of groceries, you can create a word from all the first letters. Now you only have one word to remember, and your mind will be able to recall the items more easily.

Another method, is to add meaning & emotion to ideas. Say, for instance, you need to remember the name of a great historian called George: and you have a friend called George, imagining your friend’s face connected to the historical George’s story will make the story more meaningful to you: you’re basically ‘chunking’ the history-lesson to your brain’s existing memories of your friend.

If this way of memorising doesn’t work for you, try:

  • Draw mind-maps or write out summaries of your work.
  • Create mnemonics to remember important concepts.
  • Memorise your work using flow-charts or diagrams
  • Understand your work by teaching it. Research published in the journal Memory & Cognition says that teaching your work, instead of memorising it, is a better way of understanding.

2. Timing is everything

Your course work is hectic, and you have a thriving social life to keep up with too… who has the time?! Start to manage your time early in the year – prioritise and scale down on extramural activities and social events, especially if they’re getting in the way of your academic performance.

Manage your time better:

  • Colour-code your tasks on a big calendar in a very visible spot in your room, not just on your phone. This way, it’s hard to avoid and is a physical daily reminder to stay on track.
  • If you find your mind wandering and you can’t concentrate, get up and walk around the room. Short breaks will give you a boost of energy. Be flexible but realistic – you don’t have to drop all social obligations for the rest of the term. Simply plan around them.
  • Leave enough time for revision.
  • Be well-prepared by working through old exam papers.
  • Join a study-group for extra help and support.
  • Don’t put off a difficult piece of work – ask for help immediately if you don’t understand a concept.
  • Find your sweet spot of studying. For some it’s early hours of the morning, for others, it’s a stretch in the afternoon. Find what works for you and stick to it.
  • Make time for exercise – it’s scientifically proven that exercise improves your memory.
  • Plan ahead – studies have shown that cramming is not the most effective method of memorising your work.

3. Breathe!

Heart palpitations and sweaty palms before the test? Practise positive self-talk. Come up with a set of affirmations and let these work their magic.

  • Do breathing exercises to slow down your heart rate. Or count backwards from 100.
  • Be prepared and aware of the amount of writing time.
  • Visualise yourself writing confidently and calmly.
  • Get enough sleep the night before the test – sleep physically alters the brain to help you memorise your work better.
  • Eat a balanced diet to keep your brain sharp and your mind calm.
  • Try meditating the night before.

References:

Here’s why these study tips WORK!

“Re-write all of your tips.”

“Highlight important sections in your text book.”

“Make acronyms so you’ll remember them.”

Parents, teachers and your friends will give you lots of studying advice. They all sound like they should work, but do they really? Here are some tips that are scientifically proven to help you remember what you’ve studied.

Continue reading “Here’s why these study tips WORK!”

An Alzheimer’s blood test? It’ll soon be possible

Scientists say that a blood test that identifies people who are likely to develop Alzheimer’s could be ready to go in two years! But what does that have to do with you or me – isn’t Alzheimer’s something that only old people get?

It is, but this test is aimed at spotting the likelihood long before it happens, which is a massive leap when it comes to the condition. The test is 90% accurate and the hope is that an early warning will help to slow the onset, or even stop deterioration.

Continue reading “An Alzheimer’s blood test? It’ll soon be possible”