Brain Hacks Many Ways to Boost Your Brain Power & Memory

In fact, boosting your brain power has never been easier. The brain hacks in this book will help you focus longer, improve your memory, stay on your game, and keep your brain as healthy as it can be no matter your age.

FEED YOUR BRAIN

Boost your brain power with the right food. Eat plant-based foods and healthy fats. Cut back on animal products and saturated fats (typically, solid fats like lard and butter), because saturated fats slow down your cognitive function. The nutrients found in plants, by contrast, support memory retention and help lower blood pressure (hypertension affects your brain as well as your heart). Standout stars? Beans and green, leafy vegetables. 

Ten Foods to Favor

1. Beans and other legumes 
2. Coconut oil 
3. Fish, especially fatty fish like tuna and salmon 
4. Green, leafy vegetables (e.g., spinach, kale, lettuce, and arugula) 
5. Nuts, either raw or dry roasted 
6. Olive oil 
7. Cruciferous (cabbage family) vegetables (e.g., cauliflower) 
8. Lean poultry, such as skinless chicken and ground turkey 
9. Whole grains 
10. Wine, either white or red (but not too much!)

Five Foods to Forget 

1. Butter and margarine
2. Cheese
3. Fried foods
4. Pastries and desserts
5. Red meat, especially high-fat processed meat like bacon, sausage, and salami According to research.

UP YOUR OMEGA-3S

Your brain needs omega-3 fatty acids to function, but your body can’t produce them. That means you have to get them from your diet. Two 2017 brain studies from the University of Illinoisat Urbana-Champaign suggest that eating omega-3 fatty acids may improve memory retention and strengthen the structures responsible for fluid intelligence (the ability to solve new problems). 

In addition, researchers at Harvard University found thatomega-3 fatty acids may interfere with the brain signals that trigger the characteristic mood swings seen with bipolar disorder.

Some studies have found that omega-3s can significantly decrease triglyceride levels, lower blood pressure, and reduce blood levels of homocysteine, high levels of which are associated with an increased risk of stroke, Alzheimer’s disease, and other brain problems.

Foods rich in omega-3 fatty acids include: 

• Flaxseed (linseed), soybean, and canola oils 
• Cold-water fatty fish, like salmon, tuna, and sardines 
• Certain fortified dairy and soy products (look for fortified dairy products by brand) 
• Nuts, especially walnuts 
• Legumes, such as pinto beans and peas

MAKE A TO-DO LIST

Making a to-do list creates mental space for
doing other tasks, not just remembering the various things you
have to do. 

STRESS LESS

Stress makes your brain think you’re in danger. 

Stress has these key symptoms:

• Inability to relax
• Emotional instability/mood swings 
• Headaches
• Sleeplessness  

Eat Vitamin E, a natural antioxidant found in many foods, Vitamin E easily found in food.

QUIT SMOKING

You know smoking hurts heart and lungs. recent research shows that smokers have a thinner cerebral cortex, the area of the brain responsible for thinking, memory, perception, and language.  

Reduce Brain Stress

• Avoid Alzheimer’s
• Have Some Coffee
• Count Your Breaths
• Combat Depression
• Journal It
• Stop Multitasking
• Sip Some Green Tea
• Lend a Hand
• Tomato It Up
• Fast-Track Your Metabolism
• Try the Other Hand
• Walk It Off
• Become Anti-Social (Media)
• Get High on Endorphins
• Raw Is for Rabbits
• Pump Iron
• Try the Spicy Life
• Take good Sleep
• Drink Water

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