Cart

Your cart is empty

Continue shopping now

Think Smarter with these Brain-Boosting Foods

Sporty & Rich Wellness - Think Smarter with these Brain-Boosting Foods

 

By: @curawellness.co 

www.curawellness.co


The brain controls merely every process that regulates our bodies, from our emotions to our respiration, hormones, memory, decision making, and senses. There’s not a lot the brain doesn’t do. Ensuring we nourish our brain in a way that supports optimal cognitive function is crucial, especially to reduce our risk of neurodegenerative conditions as we continue to age. 


Omegas


The brain accounts for nearly 60% of fat tissue, therefore it is largely dependent on sufficient consumption of essential fatty acids (EFAs) for its integrity, development and performance. Beyond their role in supporting the brain’s integrity, EFAs are also involved in the synthesis of neurotransmitters and are especially crucial in neurocognitive development during the fetal and postnatal period. EFAs cannot be produced by the body and therefore must be acquired from dietary sources such as fatty fish (e.g. salmon, mackerel, anchovies, sardines, and herring). Ideally, one should aim to consume wild-caught fatty fish at least two to three times per week. Other dietary sources of EFAs include flaxseed oil and chia seeds. 


Polyphenols


Polyphenols help to reduce oxidative stress and inflammation through their antioxidant properties, which accounts for their protective role in many neurodegenerative conditions. 


Walnuts are a potent antioxidant and are rich in the essential fatty acid ALA which is able to cross the blood-brain barrier, making them the perfect food for brain health! Other great dietary sources of polyphenols include berries (e.g. blueberries, blackberries, and strawberries), blackcurrant, plums, apples, nuts (e.g. hazelnut, walnut, almonds, and pecans), spinach, artichokes, cacao, and dark chocolate.

 

Fun fact: a walnut has the same appearance as the brain with its distinct halves representing the right and left sides of the brain, and its texture mirroring that of the brains. This is classified as a great example of ‘doctrine of signatures’ where certain foods resembling specific parts/organs of the body in shape, color, and/or texture are utilised for their therapeutic benefits towards those specific parts/organs. 


Nootropics 


Nootropics act on a biochemical level within the brain with a direct influence on neurotransmitter production. They can help to improve mental performance, increase clarity, focus, motivation, enhance memory recall and elevate one’s mood.


Many herbs and medicinal mushrooms possess nootropic therapeutic benefits including Gingko biloba, Rhodiola rosea, and Lion’s Mane. Gingko enhances mental performance by increasing levels of acetylcholine, a neurotransmitter responsible for learning, as well as dopamine, a neurotransmitter associated with reward and motivation. As a circulatory/cerebral stimulant, Gingko significantly improves memory recall and mental performance by increasing oxygenated blood to the brain. Rhodiola exerts potent adaptogenic properties which can increase one’s resilience to stress, and enhance one’s mood and cognitive performance by balancing the production of cortisol. In addition to Lion’s Mane’s nootropic properties, it has neuroprotective properties that help to support healthy brain activity, enhance memory recall, and alleviate mental exhaustion. 

 

Nootropics can be consumed through supplements (I love the SuperFeast medicinal mushroom elixirs (https://www.superfeast.com.au/), or as prescribed by a qualified Naturopath as a herbal tonic. 


Rosemary 


Studying? Rosemary is your new best friend. Rosemary is renowned for its cognitive enhancing and memory retaining benefits! It’s symbolically known as “the herb of remembrance”, and it truly lives up to its meaning. Rosemary is an aromatic herb and has been shown to positively influence cognitive function by enhancing memory and improving mental alertness/performance. Add a few drops of pure rosemary essential oil to a diffuser whilst you’re studying, or enjoy as a herbal tea by steeping a few sprigs of fresh rosemary in a pot of boiling water for 5 to 10 minutes.


Protein


Do you find yourself getting that 3pm crash? This is where you tend to experience a lack of motivation and energy, extreme fatigue, brain fog, irritability, high levels of procrastination and may crave a ‘pick me up’ which usually consists of caffeine, sugar or starch. The issue with this is that the quicker your energy spikes, the quicker it crashes, and you’ll find yourself in a vicious cycle.


Stabilising your blood sugar levels is so important to maintain consistent and sustained focus throughout the day. One of the best ways to do this is to ensure you’re consuming adequate amounts of protein each day. Protein is a source of energy and when it’s included in every meal, it supports satiety and maintains energy levels by regulating blood sugar levels.


Consider starting your day with a protein-rich breakfast such as organic free-range eggs on toast (preferably sourdough, spelt, or rye) with wilted spinach, a protein smoothie, or overnight organic oats topped with coconut yoghurt, granola, nuts/seeds and berries!


Get in Touch with Tayla


Email: hello@curawellness.co

Instagram: @curawellness.co

Book A Consultation: https://curawellness.co/pages/book-now


About Tayla


Tayla is an accredited clinical Naturopath based in Northern NSW, Australia, and is the face behind Cura Wellness. Tayla's approach to health is holistic by uniting traditional naturopathic principles & practices with modern evidence-based research to restore balance/health. She has a special interest in gut health, mental health, skin, hormones, women's health, immune health and general wellness optimisation.


References:

Chang, C. Y., Ke, D. S., & Chen, J. Y. (2009). Essential fatty acids and human brain. Acta neurologica Taiwanica, 18(4), 231–241.

Hussain, S. M., Syeda, A. F., Alshammari, M., Alnasser, S., Alenzi, N. D., Alanazi, S. T., & Nandakumar, K. (2022). Cognition enhancing effect of rosemary (Rosmarinus officinalis L.) in lab animal studies: a systematic review and meta-analysis. Brazilian journal of medical and biological research, 55, 115-93. https://doi.org/10.1590/1414-431X2021e11593 

Pandey, K. B., & Rizvi, S. I. (2009). Plant polyphenols as dietary antioxidants in human health and disease. Oxidative medicine and cellular longevity, 2(5), 270–278. https://doi.org/10.4161/oxim.2.5.9498

Sarris, J., & Wardle, J. (2019). Clinical naturopathy: An evidence-based guide to practice, 3rd edn. Elsevier, Chatswood NSW

Previous
Next

The Wellness Club

High Intensity Exercise: Good or Bad?

High Intensity Exercise: Good or Bad?

Translation missing: ko.blogs.article.by Taylor Davis

By @coreflexpilates founder Chris Bardawil HIIT or high intensity interval training has become a pretty normal part of modern training, its something you have probably already done without even realising it. It was popularised over a decade ago with Crossfit and now modernised in many forms of classes we see at gyms as well as being seen all over the web with HIIT routines and...

Read more
5 Benefits of Reformer Pilates

5 Benefits of Reformer Pilates

Translation missing: ko.blogs.article.by Taylor Davis

By: @coreflexpilates, founder Chris Bardawil Reformer pilates is everywhere, it's not just all over social media we are also seeing our favourite celebs doing it. The reality is reformer pilates has been a staple of many people’s exercise routines for over a decade now, and for good reason.

Read more
Burnout: What Is It and How to Recover

Burnout: What Is It and How to Recover

Translation missing: ko.blogs.article.by Taylor Davis

By: @drmelissa.co Burnout is a concern I see often in clinical practice. Although it is not a diagnosable disease, it is a syndrome, meaning it is defined by a set of symptoms, but does not have a consistent progression or clear treatment plan. In other words, burnout is a very real issue, but may look different from person to person and require...

Read more
Nutritional Support for Hashimoto’s Disease and Hypothyroidism

Nutritional Support for Hashimoto’s Disease and Hypothyroidism

Translation missing: ko.blogs.article.by Taylor Davis

  By: Megan Tomlin @gooodmoodfoood Did you know that up to 60% of cases of Hashimoto’s disease go undiagnosed? Or that women are 5 to 8 times more likely to have a thyroid condition? Knowing these facts, it is shocking that so many of us are still unclear about...

Read more
Are Collagen Supplements Worth Taking? A Dermatologist Weighs In.

Are Collagen Supplements Worth Taking? A Dermatologist Weighs In.

Translation missing: ko.blogs.article.by Taylor Davis

By: @dermahealthnutrition The pursuit of youthful, glowing skin is a timeless quest. It fuels a booming industry of skincare products, treatments, and supplements, including collagen, all claiming to improve the signs of ageing. Here's what you need to know to navigate the abundance of collagen powders, capsules, and liquids.  Skin ageing is a multifaceted...

Read more
Sporty & Rich Wellness - Collagen-Rich Foods vs. Supplements

Collagen-Rich Foods vs. Supplements

Translation missing: ko.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawil What is the best way to boost your body's collagen production? Supplements or diet, here is a run down of the basics to help you navigate your way around understanding collagen and how you can boost your body's supplies. Collagen...

Read more
The Power of Spending Time in Silence

The Power of Spending Time in Silence

Translation missing: ko.blogs.article.by Taylor Davis

@emily_campbell In today’s age, even if you don’t live in a hustling and bustling city, you may still experience constant noise. We have become so accustomed to noise everywhere we go, including our homes. Without knowing it, you may prefer “background noise” to block out any unwanted thoughts or feelings that pop up....

Read more
Sporty & Rich Wellness - How to Navigate Job Insecurity

How to Navigate Job Insecurity

Translation missing: ko.blogs.article.by Taylor Davis

By: @ericabassotherapy Experiencing a layoff at your workplace or losing your job can be extremely stressful. It's normal to feel a range of emotions during such times. Job loss or insecurity can threaten components of psychological well-being, such as one’s financial health and identity, and leave individuals feeling vulnerable and...

Read more
Irregular Periods: What Do They Mean?

Irregular Periods: What Do They Mean?

Translation missing: ko.blogs.article.by Taylor Davis

By: drmelissa.co A woman’s period is a vital sign. Just like your blood pressure, heart rate, temperature, and breath rate, a woman’s cycle is indicative of her health overall. An imbalanced period indicates suboptimal health.  The menstrual cycle is incredibly complex and requires a constellation of factors to align for it to occur at regular intervals. Factors that can delay a period or cause...

Read more
The Health Benefits of Ghee

The Health Benefits of Ghee

Translation missing: ko.blogs.article.by Taylor Davis

By: @islandem_ Ghee, or clarified butter, is the product of slowly heating cow’s butter to 100°C until the fat, milk protein (casein), and sugar (lactose) separate. The protein and milk are...

Read more
The Power of Napping

The Power of Napping

Translation missing: ko.blogs.article.by Taylor Davis

By: @inceipek1 In today's fast-paced world, where work schedules are demanding and screens keep us connected around the clock, finding time to rest and rejuvenate has become increasingly challenging. However, one simple yet highly effective practice that offers us a potential solution is napping. Often underestimated, napping holds a plethora of benefits for both physical and mental health. The Science Behind Napping

Read more
Should You Workout on an Empty Stomach?

Should You Workout on an Empty Stomach?

Translation missing: ko.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawil  This is a topic that has so many variables but this article will give you some real world experience and ideas on how you can come to your own conclusion when it comes to working out on an empty stomach. The first thing to consider...

Read more