Hello, did you know that one in three people over 40 experience some degree of memory loss? And this only tends to get worse over time but the good news is that you can improve this now in this video I will talk about the eight superfoods that can boost your brain some little known ones so you have a more agile focused and powerful mind and don't talk just from food you will also learn What is the number one exercise to prevent memory loss and the supplements you need to know to keep your brain young and healthy I will also talk about drinks that can make you more attentive This is the most complete video that you will find out about the subject so stay until the end but before you start enjoying the video, subscribe to the channel and activate the bell so you don't miss important content like this and also share this video with your friends and family because when it comes to your health our health is worth sharing so share and tell me do you want to have a sharper mind or have someone with memory loss in the family From which part of Brazil in the world write below let's go What are the eight super foods that can boost your brain eighth place wheat germ have you ever heard of wheat germ normally people talk bad about wheat wheat germ is one of the best sources of Choline essential for the production of acetylcholine neurotransmitter that keeps your memory sharp and your mind focused it is also rich in vitamins such as vitamin B complex vitamins such as thiamine niacin and also vitamin k and minerals such as magnesium zinc phosphorus which are crucial for brain health but the highlight of wheat germ is another it is the food that contains the most spermidine I already mentioned spermidine in a video about menopause, but here the focus is on your brain health, spermidine promotes autophagy, that is, internal cleaning of cells, including neurons, eliminating toxins and preventing cellular aging, autophagy is very important for the health of your brain and can also improve memory a recent study carried out in Germany elderly people with mild to moderate dementia were divided into two groups one group consumed daily bread rolls enriched with wheat germ while the other consumed bread rolls with wheat bran they did a mini mental test before and after 3S months the results those who ate wheat germ buns had a significant improvement in memory and cognitive function was so impressive that it surpassed all anti-dementia treatments available on the market today the increase of more than two points just by placing a simple wheat germ bun Wheat germ in your diet but it doesn't have to be in a bun, you can mix it with oats, juice, rice, beans, it's versatile and easy to add to your daily routine and best of all, wheat germ is cheap, 1 kg costs around 20 reais and it lasts for several months Try it and tell me the seventh food that improves your brain avocado avocado is a great source of monounsaturated fats, good fats that are essential for protecting nerve cells and improving communication between neurons. Furthermore, these fats help to reduce inflammation and improve the elasticity of blood vessels which facilitates the flow of blood to the brain important right So that your brain receives all the nutrients oxygen necessary to have a sharp mind and did you know that avocado contains more potassium than a banana potassium helps to regulating blood pressure and high blood pressure has to do with dementia and cognitive loss the adequate balance between sodium and potassium in the diet is extremely important to prevent mental deterioration the Brazilian diet is the excess sodium which increases blood pressure damages the blood vessels of the the whole body of the brain as well, potassium helps to neutralize these effects by relaxing the arteries and improving circulation, which is why research indicates that regular consumption of avocado can significantly improve memory and concentration, but now pay close attention to one of the next super foods I'm going to prove so powerful that recent studies show it can improve memory and reduce the risk of Alzheimer's cero food that strengthens your brain walnuts When I look at one I think of a brain and it is no coincidence the similarity is more than a coincidence walnuts are true super foods for the brain rich in omega-3 antioxidants walnuts work as a natural shield against brain aging omega-3 helps maintain the cell membranes of neurons flexible and healthy ensuring that your brain works like a well-oiled machine And antioxidants fight free radicals that try to damage your neurons now I know you must be thinking noses are expensive and I agree they can be but it is an equally powerful and more affordable alternative that peanuts Just don't buy salted peanuts peanuts are a legume that can be an incredible ally for your brain according to Frank Sax Harvard professor who leads the Mind study he says that a diet that includes peanuts can help prevent cognitive decline age-related people who eat peanuts regularly have a lower risk of heart disease and growing evidence that the risk of developing Alzheimer's is associated with the risk of cardiovascular disease which is good for your heart is good for your brain and vice versa so if money is tight at the end of the month after peanuts a small portion of us area or peanuts can be enough to keep your memory sharp and focus Indian fifth food that cleanses your brain broccoli broccoli is rich in vitamin K which is essential for the formation of sphingolipids, a type of fat present in bris cells, if you watch our videos, you know that broccoli is rich in sulforaphane, which is a compound that helps clean toxins from the brain, sulforaphane activates the body's detoxification enzymes , helping eliminating harmful substances and protecting brain cells from damage is like giving your brain a good cleaning, removing all the rubbish and leaving everything shining fourth food that boosts your brain fatty fish we've already talked about the importance of omega-3, right, but There are more studies showing that replacing saturated fats with foods rich in unsaturated fats with fatty fish can significantly reduce inflammatory markers in the brain and also reduce the risk of heart disease and strokes so if you want a sharper brain and away from cognitive decline make salmon, trout and Sardines a regular part of your diet you don't need to eat them only grilled you can't make suxi cevit your brain will thank you third food that enhances your brain health olive oil Olive oil is a staple of the Mediterranean diet, no It only adds flavor to dishes but is a powerful ally for your brain.
Olive oil is rich in monounsaturated fats, the same as avocados, so it helps to keep neurons healthy and flexible. In addition, olive oil is loaded with antioxidants that prevent brain aging a great deal study that analyzed people who followed a Mediterranean diet supplemented with extra virgin olive oil or noses found a 20 to 30% reduction in the risk of developing depression over 5 and a half years I know it's expensive, it rains little there in countries that have olive trees So it's expensive even for them, but you know how expensive the new treatments for Alzheimer's are, 70 to 100,000 D per year with the risk of cerebral edema and death. So I prefer the second food that enhances your mind, red fruits if you want to protect your brain and improve your memory the possession of red fruits such as strawberries, blueberries, raspberries, blackberries, which are loaded with anthocyanins, powerful antioxidants that fight free radicals and protect the brain against aging, so much so that they are part of the Mind diet, which was designed to prevent dementia and Alzheimer's, studies show that consuming berries regularly can improve verbal memory and word recognition and best of all berries can help reverse cognitive decline in the elderly so don't think twice add these berries to yogurt I put them in oatmeal for my breakfast or in the smoothie and give your brain the boost it deserves and the first food that helps your memory dark chocolate did you know that a simple square of dark chocolate can do much more than get you through your day cocoa polyphenols present in high concentration of chocolate bitter has a powerful effect on your brain they increase cerebral blood flow which is directly associated with improved cognitive function but to be clear to obtain the benefits for the brain the ideal is to choose dark chocolate with at least 70% cocoa the higher the percentage cocoa better for your brain recent studies show that daily consumption of cocoa polyphenols for 3 months increased blood volume in the dentate gyrus which is an area of the brain crucial for memory in other words more blood flow in this region means a stronger memory Oh but I'm diabetic Look, there's 100% cocoa powder, it's not expensive Put a spoonful in your Shake or in your coffee or in your smoothie talking about the foods and drinks What are the six drinks that can help your brain first the base Everything is about staying hydrated so water is the essential fuel for our body especially for our brain but 50% of our body is water dehydration can cause difficulty concentrating fatigue even that uncomfortable feeling of mental Neva according to rosemary tea is a natural stimulant of your memory clinical studies indicate that Rosemary has several benefits for memory and mental health it can increase speed and memory in the elderly and improve verbal episodic memory even in healthy young people Furthermore, rosemary has been associated with improving memory prospective and retrospective memory third drink coffee Ah the good old Coffee there are people talking bad about coffee on the internet incredible I can't live without coffee it's my morning alarm clock caffeine blocks adenosine keeping us alert and ready for any challenge Also coffee It is a rich source of antioxidants that help protect the brain against aging, reduce the risk of neurodegenerative diseases such as Alzheimer's and Parkinson's, but of course, too much coffee can cause nervousness, affect your sleep and even make you more tired, so consume in moderation until 2pm so as not to interfere with your Son fourth drink green tea if coffee is too stimulating for you green tea may be the answer rich in antioxidant Anes polyphenols green tea protects the brain against cognitive decline and neurodegenerative diseases the presence of hel theanine helps to promote a state of relaxation, complementing the light stimulus of caffeine to improve focus without nervousness, but even better is the fifth drink, matchá, this concentrated version of green tea contains high levels of Eli anina, the dry drink of Buddhist monks, which helps meditation and concentration studies indicate that matcha can improve tension, reaction time and memory, making it ideal for those moments that demand the most from your mind and sixth, turmeric tea or if you like golden milk, turmeric contains curcuminoids, anti-inflammatory antioxidants and even anti-cancer curcumin also has the ability to restore levels of dnf brain-derived neurotrophic factor especially for the development of survival of neurons and vitamins for memory there are vitamins for memory there is yes the first vitamin is B12 P12 is for your nerves to your neurons and its deficiency can lead to serious memory speech problems mental confusion dizziness neuropathies these symptoms are especially common in the elderly where B2 deficiency is more prevalent because they eat poorly and may also have intrinsic factor deficiency B2 is involved in formation of bi Melina, which protects, isolates nerve fibers, facilitating communication between neurons, if milenin is not working well, signals from the brain can become slow or cut off, resulting in symptoms such as tingling, numbness and, of course, worse memory, high levels of homocysteine in the blood are markers of deficiency Bed if you have bad memory important to check your levels if they are below 300 supplement according to Lions Man if you don't know Lions Man is the lion's mane mushroom that has gained fame as a powerful natural supplement for the brain studies in Animals suggest that L Man can improve cognitive function and even promote the growth of new neurons .
Silver, people say that taking multivitamins is a mistake, which is peeing vitaminized, I agree. However, there is one exception, the 2022 Cosmos study showed that daily use of a Silver center can significantly improve cognitive function and memory in older adults in 2024. published Cosmos Clinic which reinforced these data showing that the Silver center Here in Brazil is center 150 but has a consistent positive effect on age-related memory the Silver center has B12 maybe the difference is just B12 I don't know we need to do other studies I talked about foods drinks vitamins and exercise Which is the best the best is to exercise period you can't stay sedentary and want a sharp brain studies show that exercising regularly even if it's just 10 minutes a day can have a significant impact on cognition if you do exercise, for example, jumping rope for 10 minutes and studying, you increase your retention by 30%, imagine many people can't enter the competition they dream of because of a comma, 30% is a lot of comma, you know, and best of all, it doesn't need to be anything very elaborate, brisk walking, dancing to the rhythm of that song you like or even climbing the stairs makes a huge difference, weight training does help, it does increase BDNF, reduces inflammation, increases muscle mass, improves your metabolism It also makes you calmer and happier and I can't forget the last one either Pillar which is one of the most important sleep during sleep the brain works intensely to consolidate the Memories acquired throughout the day during sleep there is a kind of cleaning in the brain where unnecessary or irrelevant information is discarded while the most important memories are reinforced and stored already in Son no Rin when you move a lot of eyes the brain processes emotional memories and integrates them with your experiences helping to strengthen neural connections consolidate learning sleep disorders with sleep apnea are particularly harmful to memory consolidation people with APN sleep experience frequent interruptions in breathing during the night which fragments sleep prevents the brain from reaching the deep stages necessary for memory consolidation if you eat right stay hydrated exercise check your vitamins sleep well you will have a lasting and strong memory I hope If you liked the video If you liked it, like it, share it, make this video reach long long, a lot of people want to know about this and it's up to you for YouTube to deliver it And what will be the next video you're going to watch, I'll leave my two recommendations here alongside initial symptoms of dementia and my video about skin that you should do to improve your collagen to become more beautiful or beautiful my name is André vber cardiologist your Cardi df.
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