Eating right for the brain

My last post was about giving snack ideas for finals week. This post is about foods that help with brain memory and health for finals. These are some foods that are great for your brain:

1. Blueberries: Help reduce stress to the brain.

2. Salmon: Salmon provides omega 3s, which are important for brain function.

3. Nuts and seeds: Are a good source of Vitamin E, which helps with memory.

4. Avocados: Helps keep the brain healthy but is a fatty fruit. Eat only a little a day.

5. Whole-grains: Important for blood flow to the brain.

6. Bananas: Good for the brain and low in sugar.

7. Soy: Provides nutrients to the brain.

8. Beans: Beans, beans, the magical fruit, the more you eat, the more energy provided to the brain. Beans supply glucose for energy for the brain.

9. Dark Chocolate: Dark chocolate has natural stimulants that are good for concentration and focus. It only takes half an ounce or one ounce to work. The more the better does not apply to dark chocolate.

10. Tea: According to Ann Kulze, MD, "two to three cups a day of freshly brewed tea -- hot or iced -- can boost brain power by enhancing memory, focus and mood."

Eating healthy during finals week

During finals week, I know I tend to be stressed. One of the ways I deal with stress is by eating. In my sorority, we call finals week "zero calories week" meaning that we don't think about calories at all. I have done some research on what kinds of snacks to eat during finals week. These choices are healthy, so there is no need to watch how many calories you are eating. Unless you just can't stop eating, then you have a problem.

Here are snacks in each food groups:

Grains: Whole-grain cereal, bagels, tortillas and graham crackers.

Vegetables: Raw veggies like broccoli, tomatoes, carrots, bell peppers and vegetable juice.

Fruit: Apples, bananas, pears and berries

Dairy: Yogurt, pudding, cheese slices, milk and frozen yogurt.

Meat and Beans: Tuna, nuts, peanut butter and cooked chicken.

These are just some healthy suggestions from My Pyramid to help you prepare for finals week to avoid eating junk food.

Sleep Aids and Stress Reduction

Finals are two weeks away at my university and students are stressing out, including myself. I have been researching healthy ways to reduce stress and aid sleeping from suggestions my Lifetime Wellness  professor. Some of these may interfere with some antidepressants and other medications. Check with a pharmacist or health professional before combining. This is meant for general educational information only and not a recommendation or endorsement.


Herbs:

Rhodiola- adaptagenic- helps with energy or sleep/stress management

Ginseng- adaptagenic- helps with energy or sleep/stress management

Valerian helps relax to aid in sleep
 

Hormone:

Melatonin- .5-3 milligrams, take 30-60 minutes before bedtime. Helps prepare the brain for darkness.  Also helps GERD and decrease hormonal cancers.  

Vitamins/Minerals/Amino Acids:

Calcium- (take with Mg) : Citrate form of Good products.  Take 500 milligrams on empty 

stomach before bedtime.

Magnesium-(take with Ca) : Citrate form of Good products.  Take 250-300 milligrams on 

empty stomach before bedtime.

L-Tryptophan- 50-100 milligrams reduces stress and helps relax and increases Rapid Eye Movement dream cycle.

GABA- 200-400 milligrams reduces anxiety and helps relax and increases REM dream cycle.

Foods:

Dark Cherry juice- Reduces inflammation, pain and increases melatonin

Walnuts- Decreases GERD and increases melatonin

Pumpkin seeds- High in Zinc (low levels increased anxiety and worry.)
Need 8 milligrams a day. High in L-Tryptophan, an amino acid that relaxes.