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| 17 Tips to Improve Memory, Enhance Ability to Concentrate, and Rejuvenation Brain Chemistry(Part1) |
Title : 17 Tips to Improve Memory, Enhance Ability to Concentrate, and Rejuvenation Brain Chemistry(Part1)
Duration : 06:47
Channel : vholistics
Label : alzheimer, amnesia, minds, habits, habit, habit for humanity, habits of, simple minds, the habit, effective habits, people habits, breaking the habits, breaking habit, breaking the habit, concentrate, memory loss, dementia, brain damage, cerebral palsy, forget, forgetting, forgotten, forgetfulness, memory
Duration : 06:47
Channel : vholistics
Label : alzheimer, amnesia, minds, habits, habit, habit for humanity, habits of, simple minds, the habit, effective habits, people habits, breaking the habits, breaking habit, breaking the habit, concentrate, memory loss, dementia, brain damage, cerebral palsy, forget, forgetting, forgotten, forgetfulness, memory
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| 17 Tips to Improve Memory, Enhance Ability to Concentrate, and Rejuvenation Brain Chemistry(Part1) |
http://www.clarimind.com/index.htm?aff=y/6 You can optimize your long-term memory and concentration by: 1) Exercising Regulary - A fit body supports a healthy mind, and a healthy mind is a necessity for superior recall and focus. Beside improving circulation and raising oxygen levels, exercise causes your brain to release dopamine which gives you a sense of well-being and promotes restorative sleep. This counters the stress which lowers dopamine levels in the body leading to an unhealthy outlook and poor sleep. 2) Breathing Mindfully - Slow, regular, and full-intake breathing (which fills the stomach) optimizes oxygen levels in your body, relieves stress, and boosts concentration levels. This type of breathing is practiced by meditation practitioners. Most people practice shallow chest breathing, which is an improper and detrimental breathing technique. In Western society, big chests and small waists are glorified, leading to this unhealthy breathing practice. By fully utilizing the diaphragm and expanding the belly on inhales and contracting on exhales, the body will enjoy increased benefits. 3) Eating Properly - A balanced diet with sufficient essential fatty acids which help build brain cells, amino acids which are required for neurotransmitter production, and carbohydrates which provide glucose ("the brain's fuel") is critical for optimal brain function. Foods rich in essential fatty acids include dry roasted nuts, pumpkin seeds, salmon, sardines, trout, tuna, avocados, and fresh coconut. Sources of amino acids include eggs, milk products, and green leafy vegetables. Healthy sources of carbohydrates include fruits and vegetables, brown rice, wholegrain bread, porridge oats, and wholewheat pasta. 4) Increasing Iron Intake - Iron helps you gain and maintain energy and alertness. Daily Iron dosage should be 15 to 20 mg. Doses larger than this may cause stomach upset and constipation. Good sources of Iron include almonds, hazel nuts, soya beans, oat and wheat bran, and boiled mussels. 5) Increasing Vitamin A Intake - Vitamin A is a powerful antioxidant that helps keep free radicals away from the brain and helps protect the body from infection. A daily dosage of 800 mcg is recommended. Foods rich in Vitamin A include carrots, sweet potatoes, pumpkin, kale, cantaloupe, apricots, peaches, papayas, mangos, milk, eggs, and liver. 6) Increasing Vitamin B12 Intake - Vitamin B12 helps to make red blood cells and is important for nerve cell function. It helps to produce methionine which in turn is needed to make S-adrenosyl-methionine (SAMe). SAMe is involved in the manufacture of neurotransmitters and in brain metabolism. A daily dosage of 100 to 250 mcg is recommended. Good sources of Vitamin B12 are fish, red meat, poultry, milk, cheese, and eggs. 7) Increasing Vitamin B6 Intake - Vitamin B6 is supports normal brain and nerve function and also helps the body metabolize proteins and make red blood cells. A daily dosage of 25 to 50 mg is recommended. Vitamin B6 is found in potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, and spinach. 8) Increasing Thiamin Intake - Thiamin (Vitamin B1) helps the body metabolize carbohydrates and is necessary for proper heart, muscle, and nervous system function. A daily dosage of 20 to 30 mg is recommended. Good sources of Thiamin include pasta, meat and fish, dried beans, soy beans, peas, and whole grains. 9) Increasing Niacin Intake - Niacin (Vitamin B3) supports nerve function, helps convert food into energy, and helps maintain healthy skin. A daily dosage of 30 to 75 mg is recommended. Niacin is found in red meat, poultry, fish, and peanuts. 10) Increasing Vitamin C Intake - Vitamin C (Ascorbic Acid) plays an important role in the synthesis of the neurotransmitter norepinephrine and stabilization of free radicals in the brain. It should be consumed in the form of calcium, potassium, zinc, and magnesium ascorbates which are optimal for countering oxidative stress. Recommended daily dosage of Vitamin C is 1000 to 2000 mg. Foods high in Vitamin C include oranges, tangerines, grapefruits, tomatoes, peppers, broccoli, and potatoes.