Brain and Mental Health

Boost Brainpower

Italian researchers reported that a small square of dark chocolate daily helps prevent inflammation of the heart and ultimately heart disease. Researchers said that only 0.23 ounces a day is the ideal amount. Just a little bit of "healthy" chocolate can help improve your health.

TRU Chocolate is rated 3,040 in ORAC (9 servings of fruit and vegetables in anti-oxidants), and has bitter melon, which is known to normalize blood sugar, Noni, ellagic acid (from pomegranate, which lowers the risk for Alzeheimer's disease and prostate cancer), citric extract, and green tea. This "Absolutely Health Chocolate" is certified Kosher, organic, and safe for diabetic, obese children as well as adults by The National Research Laboratory. It's glycemic index is 7.

Suppressing appetite and your desire for sweets, it even causes weight loss when eaten before each meal. With the safe, natural sweetner Xylitol, it has no weight gaining, cavity causing sugar, which makes it great for oral hygiene and cavity prevention. It even helps clear up your skin, strengthen your bones and "brighten up your day!"

Exercise + Music

Twenty-one minutes of exercise is all it took to lift the moods of cardiac rehabilitation patients in an Ohio State University pilot study. But when participants listened to Antonio Vivaldi's Four Seasons on headphones, they performed significantly better on a verbal fluency test afterward. Researchers believe exercise boosts cognitive performance by stimulating the central nervous system, and the addition of music may help organize thoughts.

Move and groove: Though researchers haven't explored whether these findings can be generalized to apply to healthy adults, it can't hurt to exercise with your MP3 player. Stick to the same routine the study participants followed--gradually increase the slope and speed on your treadmill every 10 minutes until you can speak only in short sentences (walk for a minimum of 21 minutes). And listen to the music of your choice; any genre should work just as effectively as classical.

Walnuts look like little brains, a left and right hemisphere, upper crebrum and cerebellum.  Even the wrinkles or folds on the nut are just like the neo-cortex.  We now know walnuts help develop more than three (3) dozen neuron-transmitters for brain function.  

Surf for: Arctic Char and Pacific Salmon (not farmed)

This cold-water fish is a great source of the omega-3 fats DHA and EPA, which can improve brain function and ward off the blues, says Elizabeth Somer, R.D., author of Age-Proof Your Body. Omega-3s help squelch inflammation in the brain and regulate feel-good neurotransmitters. Sprinkle fillets with sea salt, ground pepper, and fresh lemon juice, then pan-fry on medium-high until one side is slightly brown. Flip and cook until the inside is slightly pink (6 to 8 minutes total).

Saute: Kale

Feed the 100 billion neurons in your noggin with nutritious kale. A study in the journal Neurology reports that getting two-plus servings per day of veggies--especially leafy green ones like kale--slows cognitive decline by 40 percent. Temper kale's bitter flavor by sautéing it lightly with 1 teaspoon of lemon juice, a chopped garlic clove, 2 tablespoons of pine nuts, and a pinch of salt.

Get Smart

Good news chocolate lovers! Research shows that this sweet treat may give your brain a boost. Studies have found that the flavanols in dark chocolate temporarily increase blood flow to the brain, which can help to improve performance on cognitive tasks.

Sources: A piece or two of dark chocolate while you're at your desk. Look for varieties that are at least 35% cocoa. (TRU Chocolate is 53% Pure, Organic Cocoa Liqueur and 47% Coco Butter)

Hot chocolate could make you smarter? People who drank it did better at a math test than those who didn't, a study at Northumbria University in England found. Chocolate contains flavanols, which can fight fatigue and pump up mental sharpness. It may be because they widen blood vessels and increase blood flow to the brain.

Bolster Your Memory

Curcumin + Black Pepper

Curcumin may be known for its anticancer properties, but this compound (found in the spice turmeric) is also making waves in Alzheimer's disease research. A recent study found that, compared with those who got a placebo, Alzheimer's patients who took 1 g of curcumin either as a supplement or mixed with food reduced the buildup of plaque in their brains. However, curcumin tends to be poorly absorbed, so you'll need to mix it with black pepper to increase its absorption up to 2,000%.

Spice up your palate: Turmeric has been used for centuries in Indian curries but may taste strong to an American palate. Start with 1/2 teaspoon daily, suggests Bharat B. Aggarwal, PhD, professor of cancer medicine at the University of Texas M. D. Anderson Cancer Center. Once you get used to the flavor, mix it with black pepper to make a great rub for fish or chicken.

Ditch Depression

Fish is more than just a brain food. Recent studies have shown that the omega-3 acids found in fatty fish may help ease symptoms of depression by raising the levels of serotonin in the brain.

Sources: Fatty fish, such as salmon (not farmed) or tuna (mercury-free). Make a tuna fish sandwich for lunch and bake salmon for dinner.

Banish Bad Mood

Hostility, anger, and grumpiness are the essential ingredients of a bad mood. Several studies have linked low levels of selenium with tendencies towards anxiety and irritability, so load up on this nutrient to shake your foul mood.

Sources: Raw Sunflower seeds and Brazil nuts (without salt). Combine sunflower seeds and Brazil nuts with raisins and almonds for a mid-afternoon snack.

Give Me a Boost

When you need extra energy to get through a long, busy day, protein will perk you up. Norepinephrine and dopamine found in protein-rich foods, increase concentration and alertness.

Sources: Beans (mixed variety) and lean poultry (chicken and turkey breast). Have a grilled chicken sandwich or turkey chili for lunch to power you through the afternoon.

Don't Worry, Be Happy

Are you nervous about attending that party or your upcoming date? Foods that stimulate the release of dopamine may produce pleasant feelings, translating to a more approachable persona.

Sources: Bananas and leafy greens. For a quick pick-me-up, try a banana in the morning and one in the afternoon for a delicious treat, daily.