Do you find yourself lacking in brain power, so to speak? Do you feel more forgetful than usual? Is it difficult to concentrate on work? Do you have a hard time focusing? Do you feel like your mind is not as clear as it used to be? Never fear, there could be a simple solution.
We all live super busy lives – we work, we take care of our kids, we have a home to clean and meals to make, not to mention trying to find time for workouts and friends and family. With everything that’s going on in your life, you may start to feel mentally rundown. Sometimes it’s nothing more than what a few nights of good sleep can correct. However, when this feeling of “brain fog” lasts for months and even years, there could be some very common reasons behind it.
While there are many causes of “brain fog,” hormone decline and nutritional deficiencies are among the top of the list. Why not find out first if these could be the culprit? So how do you make sure you have all the brain power you need? What helps get rid of brain fog and sharpen memory?
8 Ways to Power Up Your Brain
1. Treating Hypothyroidism
Brain fog is a common complaint among those whose thyroid function is not optimal. Be sure to keep this in check by discussing your symptoms with your healthcare provider. Low thyroid function is a common cause of brain fog, depression (1), difficulty concentrating and short term memory loss.
2. Identifying Food Sensitivities
Another cause of brain fog is food sensitivity, which leads to inflammation in the brain. By following an eating plan in which you avoid the offending food, and ensuring you have a healthy gut, you are also helping to prevent brain fog. What you eat has a huge impact on your brain.
3. Restoring Hormones During Menopause
As women approach menopause, estrogen and progesterone start to decline and become imbalanced. Estrogen is involved in the brain’s signaling system. It contributes to language skills, attention, mood, memory, and other brain processes. The drop in estrogen and progesterone causes lack of deep sleep that can lead to memory impairment.
4. Restoring Testosterone Levels in Men
Declining testosterone levels can negatively affect brain function in men. Research demonstrated that testosterone treatment resulted in improved spatial and verbal memory of older men. Testosterone has even showed a positive effect on spatial and verbal memory in Alzheimer’s disease patients. (2)
5. Taking Supplements for Brain Health
The following nutrients can help increase brain power:
*Amino acids: These are building blocks of protein found in meats, eggs, poultry, fish, etc. Protein helps curb your appetite, promotes energy and supports neurotransmitters that have an impact on your mood and memory function. Further, vitamin B6, vitamin C, and magnesium are necessary for proper utilization of these essential amino acids.
Some examples of amino acids for brain power are:
- 5-HTP (5-hydroxytryptophan) is known to help enhance serotonin levels in the brain, promoting better mood and improved sense of well-being. Tryptophan is found in turkey, chicken, milk, potatoes, pumpkin, sunflower seeds, turnips, collard greens, and seaweed.
- Phosphatidyl Serine has been shown to improve mental function. This is found in soy lecithin, bovine brain, Atlantic mackerel, chicken heart, Atlantic herring, tuna, chicken leg with skin, and chicken liver.
*Antioxidants: PQQ (Pyrroloquinoline Quinone) is a powerful stimulant for the mitochondria in aging cells. Studies show that only 20mg of PQQ daily improves cognition in middle-aged adults and elderly. The benefits are even greater when combined with CoQ10. PQQ is found in parsley, kiwi fruit, papaya, green peppers, tofu and green tea. These foods contain about 2-3 mcg per 100 grams. CoQ10 is found in organ meats (liver, kidney, and heart), beef, sardines, mackerel, spinach, broccoli, and cauliflower.
*Omega 3 Fish Oil: 60% of our brain is made of DHA and essential fatty acids. These are found in meat, fish, eggs, poultry, sardines and fish oil.
*B Vitamins promote proper methylation/detoxification; promote energy; aid in hair, skin and nail health; and are found in green, leafy vegetables, meats, eggs, and poultry.
6. Meditation is another powerful tool to keep your brain sharp. Practice mindfulness often!
7. Move, go outside and be sure to get 5,000 -10,000 steps daily. Exercise increases brain activity in the bilateral frontal cortex which is linked with concentration and decision making; it also promotes the growth of new neuropathways for learning.
8. Remember to take breaks when studying, working and reading. Add fun to the schedule! Go outside for some sunshine for about 15 minutes daily without sunscreen or sunblock to make some vitamin D. Research confirms that a deficiency in vitamin D is associated with a substantially increased risk of all-cause dementia and Alzheimer’s disease. Vitamin D helps to protect the brain. (3)
We Can Help
We believe that anyone who has symptoms of low thyroid function deserves a therapeutic trial of natural, compounded thyroid. Thyroid governs your metabolism and a high energy metabolism is essential for optimal health. Take our symptom checker health quiz to find out if you have symptoms of hormonal imbalance so that you can take action to protect not only your brain, but also your overall health.
Contact us for a complimentary wellness consultation at 281-698-8698. It will be our privilege to serve you!