Recipes To Enhance Brain Health

Recent research supports that tradition. A 2003 study in the International Journal of Neuroscience showed that inhaling the smell of rosemary essential oil improved memory and alertness. Inhaling the aroma of lavender essential oil, on the other hand, relaxed people and slowed speed of memory. A 2012 study published in the Journal of Medicinal Food showed that relatively low doses of rosemary leaf (equivalent to the amount you might consume with a rosemaryseasoned meal) improved cognitive performance in seniors, whereas a high dose actually worsened mental function.

Recipes To Enhance Brain Health

Simple Salmon
If you remember to eat just this fish, you may find the adage, “Seafood is brain food” may turn out to be true. 1 pound (455 g) salmon fillet, or 4 fillets (4 ounces, or 115 g each) Freshly ground black pepper (optional) 1 tablespoon (15 ml) olive oil 1 teaspoon (1 g) crushed fresh oregano 1 lemon, cut into wedges
Preparation and use:
Preheat the oven to 450°F (230°C, or gas mark 8). Wash the fillet(s) and pat dr y. Place the fish skin down on a baking sheet. Sprinkle with pepper, if using. In a small bowl, mix the olive oil and oregano. Brush this mixture onto the salmon. Bake for 10 to 15 minutes until flaky. Serve with the lemon wedges.
Yield: 4 servings
How it works:
People who eat more coldwater fish, which is rich in the brain-friendly fatty acid docosahexaenoic acid (DHA), reduce their risk of cognitive decline and dementia. Fatty fish is also one of the few food sources of vitamin D, a vitamin with multiple functions, including proper brain function and nerve protection. Many Americans have insufficient blood levels of this vitamin. Unfortunately, low levels correlate with dementia.

Spicy Milk 
I learned about this remedy while interviewing a National Institutes of Health pharmacologist for a story on herbs that protect against dementia. ~ LBW
1 teaspoon (2 g) ground turmeric ½ teaspoon freshly ground black pepper 1 cup (235 ml) whole milk
Preparation and use:
Mix the turmeric and pepper into the milk. Drink one serving twice daily—morning and evening.
Yield: 1 serving
How it works:
The key ingredient in curry is turmeric. It contains the potent antiinflammatory and antioxidant agent curcumin, which may help to counter the inflammation and oxidation that promotes nerve-degenerating conditions such as dementia. Furthermore, curcumin inhibits the formation of beta-amyloid and improves its clearance. However, curcumin isn’t well absorbed from the intestine. Consuming it with fat (as in full-fat milk, butter, or oil) and pepper improves absorption.

Berry Strong Brain
This sweet dessert salad will not disappoint your taste buds or brain cells. 1 cup (150 g) halved red grapes 1 cup (160 g) halved strawberries 1 cup (145 g) blackberries or blueberries ½ cup (87 g) pomegranate arils (sometimes called seeds) ½ cup (87 g) dark chocolate chips (optional) Plain or honey-flavored Greek yogurt, for topping
Preparation and use:
Mix the grapes and berries in a large bowl. Stir in the pomegranate arils. Fold in the chocolate chips, if using. Divide among four dessert plates. Top each serving with a dab of yogurt.
Yield: 4 servings
How it works:
Berries, red grapes, pomegranate, and chocolate are rich in chemicals called polyphenols, which are antioxidant and anti-inflammatory. Regular consumption of berries is associated with a reduced risk of Parkinson’s disease, which can cause dementia. In the cellular equivalent of housekeeping, extracts of strawberries and blueberries help the brain cells clean up toxic debris. In rats, a diet high in extracts of strawberries, blueberries, and blackberries reverses age-related deficits in learning and memory. Grape polyphenols reduce production of beta amyloid, inhibit its tendency to clump, protect the brain cells from its toxic effects, and curb inflammatory activity. Note: To peel and remove the arils from a pomegranate, see http://mideastfood.about.com/od/ tipsandtechniques/ss/deseedpomegrana_2.htm. Also, for a superfast, nonwater removal, go to http://vimeo.com/39205407.

Moroccan Sage Tea
This traditional drink is popular in Morocco in the winter months. It gives brain-healthy benefits throughout the year. 1 teaspoon (2 g) green tea leaves 1 teaspoon (1 g) dried sage 2 cups (475 ml) boiling water Stevia, to taste
Preparation and use:
Place the tea leaves and sage in a teapot. Pour the boiling water over the mixture. Steep for 5 minutes. Gently stir the tea and strain into two cups. Add stevia.
Yield: 2 servings
How it works:
Lab experiments show green tea polyphenols are antioxidant and nerve protectant and inhibit beta-amyloid–induced nerve damage. Populations that drink more green tea have been found to have a lower rate of cognitive impairment. Chemicals in garden sage are antiinflammatory and antioxidant, help preserve the brain’s acetylcholine (a brain chemical decreased in Alzheimer’s), and protect neurons from beta-amyloid’s toxic effects. Several studies demonstrate memory enhancement with oral consumption of either dried leaf extracts or small amounts of diluted essential oil in healthy people, both old and young. At least one study shows that inhalation of the essential oil improves memory and mood.

Mind-Enhancing Hot Chocolate
Throw out that instant hot chocolate and rediscover the wonders in the cocoa powder your mom used. 1 cup (235 ml) almond milk 2 tablespoons (10 g) unsweetened cocoa powder ½ teaspoon vanilla extract Pinch of salt Stevia (we use ½ packet [0.5 g]), equivalent to 1 teaspoon [4 g] sugar) Pinch of ground cinnamon
Preparation and use:
In a medium-size saucepan, mix together the almond milk, cocoa powder, vanilla extract, and salt. Warm over low heat. Add stevia to taste. Whisk as the mixture warms until it is frothy and steaming. Pour into a cup and top with the cinna - mon. If it’s too thick for your taste, try adding up to ½ cup (120 ml) of water.
Yield: 1 serving
How it works:
Consumption of another polyphenol- rich food, chocolate, has been shown to reduce the risk of stroke. A dose of cocoa increased blood flow to the brain’s gray matter while healthy volunteers took a cognitive test. In one study, 90 seniors with mild cognitive impairment drank cocoa with varying amounts of flavanols (a polyphenol) for eight weeks. Those with the higher amounts in their drink tested with improved attention and other mental skills.

Mental Focus Aromatherapy (or, Think Sharp Scents)
This delightfully scented remedy enhances memory. 1 drop sage essential oil 2 drops rosemary essential oil 3 drops peppermint essential oil
Preparation and use:
In a small, clean jar, blend the sage, rosemary, and peppermint oils. Drop a cotton ball into the jar. Apply the essential oils to the cotton ball. Cap tightly. Open the jar and sniff daily.
Yield: a week’s worth of sniff sessions
How it works:
Studies show that among essential oils, sage, rosemary, and peppermint all enhance memory.

Sun Boost 
A few minutes without sunscreen can make a difference in your vitamin D levels.
Sunny day
You, without sunscreen
Preparation and use:
Sit in the sun for 15 minutes. If you plan to be outdoors after that, apply sunscreen.
Yield: 1 session
How it works:
Low vitamin D is linked with poor cognitive function and dementia. Few foods contain this vitamin; it is found in fatty fish, such as salmon and mackerel; egg yolks; beef liver; cheese; and some fortified foods, such as orange juice or soy milk. However, our skin generates vitamin D when exposed to ultraviolet light. A study in older women found that higher dietary intake of vitamin D lowered the risk of developing Alzheimer’s disease. Note: If you have sensitive skin or skin cancer, talk to your doctor first before using this remedy.

Riddle Me
This Mentally stimulating leisure activities, such as doing crossword puzzles, seem to help keep the brain sharp.
1 crossword or Sudoku puzzle
A pencil
Preparation and use:
Complete a puzzle per day.
Yield: 1 challenge daily
How it works:
Studies show that activities that flex your mental power may delay mental decline with age, possibly by building the brain’s reserve capacity. In a 2011 study, researchers compared seniors who regularly worked crossword puzzles (“puzzlers”) to those who didn’t (the “nonpuzzlers”). The puzzlers delayed the onset of accelerated memory loss (a sign of dementia) by an average of 2.54 years. In 2009, the same research group found that greater participation in a variety of mentally stimulating activities—puzzles, writing, playing board or card games, playing music, and participating in group discussions—delayed memory decline.

A Fast Walk to Clear Your Head
Do this every day to heighten awareness, take in vitamin D, and boost brain health.
1 pair walking shoes
You
Preparation and use:
Walk daily outside for 30 minutes. Identify a safe route and let yourself go; you’ll find you are solving problems and thinking creatively as you become healthy and fit. For a vitamin D boost, walk 15 minutes without sunscreen and then slather it on your face, neck, and arms for the second half of your walk.
Yield: 1 session daily
How it works:
Repeated studies show that regular exercise enhances learning and memory, improves vascular function, and helps prevent diseases such as diabetes and heart disease, both of which negatively affect the brain. Furthermore, physical activity lessens the impact of aging on the brain, as well as all other organ systems. It’s never too late to start. A 2013 study published in the Journal of Aging Research demonstrated that, in seniors who already had mild cognitive impairment (a condition that’s less severe than outright dementia), twice-weekly exercise—particularly aerobic exercise— improved memory. Walking halfway without sunscreen adds a vitamin D boost.

When Simple Doesn’t Work
So far, no dietary supplement has been convincingly shown to prevent dementia. Ginkgo (ginkgo biloba) extracts do seem to reduce symptoms of dementia and may improve mild memory impairment in elders. The Ayurvedic herb bacopa (bacopa monnieri) has lately gained scientific traction for improving learning and memory in healthy adults. Several studies show that consumption of extracts made from the leaves of common garden sage (salvia officinalis and s. lavandulifolia) enhance memory in healthy people and improve mental function in people with Alzheimer’s disease. One study found that inhalation of the aroma of essential oil improves memory and mood. Lemon balm (melissa officinalis) also appears to improve mood and cognitive performance and promote calmness.

When to See the Doctor
• Make an appointment if you have any concerns about your brain function.
• If your friends or family express concerns about your memory, take them seriously.
• Call 911 if you or someone else notices a sudden change in your mental function— slurred words, confusion, or memory blackout. Other emergency signs for stroke are sudden numbness, tingling, weakness, or unsteady gait.