8 Brain Hacks That Can Make You Smarter

Brain Hacking, or the practice of taking the brain and its capacity to a higher level has nothing to do with arcane rituals, spiritual prowess or the institutions of higher learning. Basically it all comes down to exercising the most basic self control techniques that can allow you to unlock some impressive potential that exist in us all.

One way to look at this is “mind over matter”by changing the way your brain approaches its challenges it can be optimized for peak performance. Following is a collection of 8 such important techniques that can assist in improving brain processes and actually make you a smarter human being.

1. Nourish your brain

This is the most important thing you can do for your brain. Have you ever heard that your mind is a muscle? The first thing to address when increasing the strength of your muscles — or power of the mind — is to improve the nourishment you are providing for the required process.

Muscles need protein and carbs to operate at top performance; the brain needs those upgraded fatty acids, especially Omega 3’s to improve cognitive function. Make sure you are getting a good supply of these acids by increasing the quantities of healthy foods like almond butter, grass-fed beef and fish of all types. This is how you can provide your brain with the fuel for success.

2. Reset your Circadian Clock

No one is sleeping enough these days, it's all the artificial light and energy-induced beverages that allow us to goof around with our highly developed body clocks. But our circadian clocks — that internal mechanism that regulates sleeping patterns and such — can be reset by increasing the time you spend in the sun and cutting caffeine and sugar from your diet.

By realigning your natural clock to the Sun’s cycle you can enjoy a fresh start in the morning without the grog and then fall into a blissful sleep at the end of the day without the tossing and turning of an insomniac. There are even apps that can be downloaded for this purpose. Sleep Cycle will monitor your sleep cycles (of course) and help you figure out when you dose off in the cycle and get up. Information can be used to adjust your sleeping habits for better rest.

Remember to shut down TV's, bright lights and mobile devices at least an hour before falling to sleep.

3. Practice Awareness

An easy way to gain a level of cranial capacity for memory retention is to practice the ancient art of mindfulness. This is very simple and quite the opposite of the popular multi-tasking ability so many people are flaunting these days. Mindfulness is focusing all you attention and mental function on a single task at a time. This could be listening to your boyfriend describing a discussion with his boss and not running through your to-do list for the next day at the same time or even completing a flower arrangement with no other thought on you mind.

Taking the time to increase the focus you provide to an action, project or conversation is what makes the difference between the ordinary and the extraordinary. You will feel it,your results will be imbued with it and your brain empowered as you do it more.

4. Do Yoga

When I was doing my stint of desk work I felt tired and unmotivated no matter how much I accomplished, or how many different diet plans I adopted. I would down coffee like a madman and I felt even more groggy as time went by.

Then I tried Yoga. This ancient routine of fitness and coordination of the mind and body through breathing and stretching exercises has a profound effect on the individual’s sense of time and awareness of the present moment. These exercises have a cumulative effect after performed consistently which can actually be beneficial to feelings of increased focus and feelings of wellness.

5. Learn to Speed Read

Knowledge is power and there is enough information at your fingertips today to make you a god among other gods and goddesses just like yourself. How can you consume all this high-quality brain food? Speed reading is the way to go. This technique is easy enough to learn and allows you to retain information being gleaned at high speeds. The more you practice the better the smallest details will adhere to your memory for application when needed. For the average person, speed reading is the best first step to better brain function.

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6. Rewire your emotions

Some of the smartest people I know can’t help but get in their own way. If it weren’t for this enormous amount of emotional baggage they insist on carrying around with them they’d have mental power to spare. Gaining control over where the mind goes when it is left in neutral for even a second is a good way to gain a grasp on the present moment and increase your mental effectiveness.

What better way to begin interfacing with the mind then the practice that has yielded some of the greatest scientific and philosophical concepts known to humanity. I’m speaking, friends, of meditation. This useful form of mind control — personal mind control, which is — can help to disconnect the negative associations with the past or future worries. Dumping excess baggage is like removing the training weights that held back a champion swimmer — you can fly!

7. Better a short pencil…

The cure for cancer, the solutions to faster-than-light travel and even world peace has all been lost for lack of a pencil, presumably. The problem is some of the best ideas are lost under the assumption “I’ll remember this when I get back.” But Star Wars, Microsoft and some of the greatest revolutions in the art world were perfected because George Lucas, Bill Gates and Pablo Picasso were so intent on catching every brainchild they birthed.And you should too.

8. Never stop being young...

What was the biggest difference between our mind as a bright and eager child and the dusty old muck we have now? Perspective! When we were children we looked at everything as if it were new. With time and monotony we tend to settle into comfortable ruts and they run deep sapping our creativity and killing our zest for life.

But they can’t call you an old dog if you’re still learning new tricks. So take up a hobby, study Russian, play or sing in a jazz or learn to appreciate classical music or foreign cuisines. Anything you can do to treat your brain to new sensations and experiences will exercise the brain and revitalize your cognitive functions over time. 

5 Signs You’re Stuck in a Rut

Ruts are the kind of thing that tends to just creep up on you without much warning. As it can take a while for a rut to set in, you may well not notice it happening until a few of the symptoms start to manifest. Generally, emotional discomfort is the biggest indicator that you've become stuck in a rut; I'm not talking about the occasional low mood – what you need to watch for is a consistent lack of mental energy and a tendency to view your life through a negative filter.

Most people who become stuck in a rut can't pinpoint exactly when or how it happened, which may be why it's hard to recognize. Several less-than-satisfying aspects of your life may have amalgamated, making the whole picture seem a little depressing. The thing is that even when you do recognize a rut, the rut can feel so familiar that it seems more comfortable to languish in it than to pull yourself out of it. How do you know when you're stuck in a rut?

1. Your mood is barely better than neutral

Where you once bounced out of bed looking forward to the day ahead, you now cringe at the alarm clock and always seem to need ‘just another hour.’ Naturally spritely moods based on a general appreciation of your life now seem glaringly absent. That's not to say that you're depressed, or even in a particularly bad mood each day. It's just that your days seem to have lost their sparkle somehow, and you're simply not ingratitude mode anymore.

It doesn't occur to you to count your blessings, probably because you have forgotten about them. You’ve got that ‘Groundhog Day’ feeling more or less every day, and not much about life excites you any more. As a result your mood rarely lifts above ‘neutral’. You’re stagnating, and it doesn’t feel good.

2. Your creativity went down the drain

You used to free-flow with ideas… synapses firing like fireworks, productivity high. Now you can barely be bothered to choose a new kind of tea for your kitchen cupboard. You may not notice this lack of creativity unless you're usually a particularly ‘right-brained’ type of person, or somebody whose job depends on creative output.

Creativity doesn't only apply to the realm of artistic talents. It also applies to problem-solving and general expression. When you're stuck in a rut, you tend to become somewhat apathetic, and apathy is a killer of creativity. You simply can't be bothered to think about cooking a delicious but elaborate meal, or about the best ways of doing things, never mind indulging your innate artistic expression. On the occasions when you do try to ‘gee yourself up’, you find no inspiration there anyway, like a variation of writer’s block.

3. The grass always seems greener

Everything else seems ‘better than this’ and you find yourself daydreaming about all kinds of other possibilities; in other words, a different life. But you rarely go further than the idle speculation phase. The next thing you know, you’ve been distracted by something and are back to feeling generally despondent. The course doesn’t get booked… the trip never happens.That's because you've become so familiar with your rut that it's like an old pair of slippers.

You may love the idea of disappearing off to the Bahamas to get away from this ‘boring life’ of yours, but you lack the will to do anything about it. You'll come up with any number of excuses for why you can't fulfill your daydream, but the truth is… you're stuck in a rut.

5. You’ve got no motivation

It would be easy to think that being stuck in a rut would in itself be motivation for change; it is indeed fuel for daydreams but tends to be accompanied by a lack of motivation. The next thing you know, inertia has set in. You’re turning down invites you’d to have jumped at a few months ago. Your zest for life and inspiration has gone and everything seems like a chore. You can't even be bothered to iron your work shirt or choose a nice outfit for that important meeting, and procrastination has become familiar.

You don’t feel good about this despondency, so as a result you become indecisive, trying to talk yourself into things you know you should be doing but can’t bring yourself to care about. You’re now living in a kind of limbo state in which you endlessly toy with the idea of doing things; things that never materialize because you can’t muster up the motivation or energy. So the question is…

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How are you going to get out of it?

They're usually comes a time when a rut becomes unbearable. The boredom gets too much and you miss the feeling of excitement and appreciation for life. ‘Groundhog Day’ becomes exasperating and you long for the creative spark to return. You can’t eat baked beans for one more day on the trot, you’re losing friends through lack of attention and you know you’re on a slippery slope toward depression if you don’t make some changes. If that’s where you are… what are you going to do?

Congratulations on your honesty: you’re officially in a rut. First, assess what’s leaving you cold about your life. Is it the lack of opportunity for promotion at work? Does your relationship simply not do it for you anymore? Have you let your hobbies fall by the wayside? It might be time to make some changes to your diet, or actually start using that expensive gym membership you’re coughing-up hard-earned funds for each month. If you’re genuinely tired, you might need a kick in the form of some kind of nootropic, or you might need to boost your metabolism with adaily morning walk in nature to reset the gratitude factor. Only you know what you need to do, and you’re the only one who can do it. Good luck! 

5 Reasons Your Weight Loss Efforts Are Not As Effective As They Could Be

Even if you are sticking to the best regimen for healthy eating and living, you may see that your weight is not dropping as you think “it ought to be”. While the benefits of healthy eating and living stretch far beyond a decreased body weight, this one aspect can be disheartening.

But it is no reason to quit, here are some of the most common reasons for weight loss frustration and some practical ways to address each one.

1.    Too Much Emphasis on the Scale

It’s common to feel that results aren’t happening fast enough. Or they aren’t coming as fast as when you first began your plan for better fitness. But you should remember that the scale is only measuring weight and this is nowhere near synonymous with overall progress, quite the opposite.

Weight can be affected by a number of circumstances, including undigested food and retained fluid levels. The fact is your body’s weight can change dramatically, even by as much as 4 pounds in a day. This depends on your typical eating and hydration habits.

Furthermore, women are also affected by the levels of estrogen and other hormones regulated during their monthly cycles. These can also affect your weight as they regulate how much of your fluids are retained.

Finally, if you are accompanying your weight loss goals with plenty of exercise, it is quite likely you are swapping body fat for muscle, which is considerably heavier. The takeaway here is that your weight can be a deceptive way to track progress and can distract you from your long term goals. So don’t place too much emphasis here.

Instead break out the tape measure and take monthly snapshots of yourself in the same pair of jeans you started out in, soon you will notice how loosely it fits.

2. Too Many or Too Few Calories

Calories must be carefully balanced in weight loss efforts. The ideal situation is to create a calorie deficit, meaning you will burn more calories than you are consuming. Typically, a decrease of 3500 cal. In a week was equivalent to a 1 pound loss. But things aren’t that simple, the calorie deficit must be done to the specific needs of the individual

It can be tricky to measure the exact amount of calories being consumed and it is quite possible that you are getting too many calories for your specific needs. Many healthy foods are also extra high in healthy energy and keeping an accurate account of your calorie intake will help you maximize your efforts.

On the other hand, many have found a 3500 cal. In a week to be a too much to drop in a week and left them famished without the energy to perform their exercise routines. Even worse, when the body feels threatened with starvation — because in a sense that it what‘s happening here— it will typically go into survival mode, dropping metabolic rates and greedily clinging to every ounce of energy reserves, or stored fat.

To get the best results from your diet and exercise program you will need to fine-tune your calorie intake, it is important to be burning off a good amount, but you also need enough food to fuel your routines, so aim for those happy mediums.

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3. Irregular Exercise Habits

During your weight you can expect to see some muscle mass and fat to be lost or gained depending on several factors.

If you don’t exercise, you can expect to lose some of that muscle mass, and because it weighs more than fat, some weight will go too. Inactivity also lowers the metabolic rate and weight from stored energy can increase too.

On the other hand, when you begin exercising you will also retain lean muscle mass and this will also raise the metabolic rate. The more you raise your lean mass levels and metabolic rate the easier it will be to lose weight and keep it lost.

By the same measure, you don’t want to overdo it. Too much exercise can be just as detrimental. Studies have shown that excessively ambitious exercise routines can be impossible to continue and can lead to feelings of frustration that thwart the most determined efforts.

You will want to make sure you begin with an actionable plan that doesn’t demand too much but also keeps you from falling to the effects of lethargy. Begin with routines that you can complete consistently for the foreseeable future to get the most from your weight loss goals.

4. Not Eating Enough Protein

Proteins will be an essential part of your weight loss success. This important nutrient can have a tremendous effect of your weight loss goals.

Proteins can make you feel more full, reduce cravings, increase metabolism and help to preserve vital muscle mass that can suffer during weight loss. According to one study on a group of participants on a diet of 30% calories from proteins, the final result was a reduction of calorie intake by 575 cal. Compared with a 15% calorie from protein diet.

This is another point where the exact ratios between personal requirements and precision protein intake will make all the difference in the world. If you have doubts, speak to a qualified nutritionist to see what would be the best choice for you.

5. Unrealistic Expectations

Without goals you will wandering about wondering if you are getting any closer to your ideal weight, so they are important to your overall success. However, it is essential that you keep goals that are easily attained.

According to extensive study in the fields of medicine, fitness and psychology, it is attainable goals that keep the individual challenged, inspired and progressing. Studies have shown that those who set the highest goals for themselves will be the first to drop out when they see they are only capable of a fraction of these results.

Set goals you can hit and hit consistently. Think baby steps, because we all got a crawl before we learn to fly. By setting a goal to something like a 10% weight loss in the first year you will understand what is required of you for that mere 10%.

By this time next year you will know exactly how to interface with yourself and make precise goals for yourself.

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In Conclusion

As you can see from many of these point, the feel for balance is the key to successful weight loss efforts. While the dynamics of weight loss are relatively simple to comprehend, all efforts must be tailored to your needs personally. This is where an intuitive approach and respect for the greater picture can bring you closer to your goals. 

4 Effective Ways to Motivate Yourself into Working out Regularly

Are you looking to take your fitness routines to the next level by making them a part of your regular life and schedule? Very often a casual exercise routine will spark the desire for regular sweating sessions. Nevertheless, desire alone can only take you so far on your journey to greater health and fitness. It can be a daunting task to make your fitness routine an important part of a regular schedule.

Conventional logic is only helpful to a certain point. But becoming the kind of person who skips out on lunch with the friends because it would mean sacrificing their weight training is not as simple as it sounds.

You will typically hear helpful trainers and even your own self-criticism telling you it’s all about willpower. Others say that after you have continued your training for a full 21 days; it is all downhill from there. Yeah right! Tell yourself that 24 days later when it’s freezing outside and every inch of your sore aching body is begging you to lie in bed, even just a few more minutes.

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Finding Motivation for Fitness Pursuits

The good news is that this problem has been investigated by the medical, psychological and even economical fields of research. Here are some of the strategies that the experts have been coming up with that can encourage the individual to stick to their habit despite reluctance:

1. Give Yourself a Real Treat

There are the Olympian heroes and pantheon of fitness gods whose only motivation is rippling pectorals, a sleek build, or even excellent health. But for the rest of us mere mortals, Charles Duhigg outlines another approach in his book “The Power of Habit: Why We Do What We Do in Life and Business”.

According to Duhigg, tangible rewards and benefits will be far more effective motivators. Treating yourself to a double chocolate cake or episode of your favorite TV show can be a better motivator. Just be sure any tasty treats don’t offset your progress as an athlete.

The extrinsic reward is so effective because it give the mind a focal point on which to gain traction and add validity to the efforts and push them through to completion. The best way to do this, according to Charles Duhigg is by setting up a “habit loop”. A proper habit loop will begin with a cue to trigger the desired behavior (setting out your gym bag as a reminder), the action itself (complete weight training at the gym) and finally the reward (Game of Thrones! Yay!) The complete loop and commitment to it can make the routine a habit.

As more effort is added in a routine manner, the motivation moves from being extrinsic to a more intrinsic desire to complete the endorphin induced activity. Endorphins are those feel-good drugs released into the body during an especially active routine. Once you become “addicted to that rush” you won’t even need the reward at the end.

2. Sign a Commitment Contract

We spend a good portion of our lives making empty promises to ourselves. But according to research, we are far more likely to keep these promises if we make them to our friends or people whose esteem we highly value.

You can even take this idea a step further and make the deal a little interesting. What if you included a $20 payment for each time you skipped out on your commitment. It's a simple notion of paying an agreed upon price over a certain amount of time. Either the price will be paid in buckets of sweat and fruitful exertion or the equal amount of cold hard cash. This way you know you have a commitment whether paid to yourself in exertion, your friends in cash or in the chagrin of knowing you have failed yourself and your friends. What fun!

There are even sites that facilitate such arrangements. www.stickk.com is one such site, according to statistics held by the site’s administration, those who set down long term goals in longer contracts have been found to stick to their plans better and get more exercise in the end. It is important to get past the initial stage that can be especially uncomfortable to get to the part when long term goals are the objective. This takes the focus of momentary discomfort and onto greater rewards and dividends in the future.

3. Rethink Positive Thinking

Proponents of the “sunny side of the street” suggest there is great power in visualizing the rewards for your good/desirable behaviour. For example when you are sitting down tired at the end of your work day and considering just skipping this day's’ routine, consider how good you will if you head out anyway and get some late afternoon glow on your cheeks and the fresh smell of the leaves and grass in your lungs as you raise your heart rate. Even better, how awesome will you feel when you get back and enjoy that glorious after burn?

After you imagine the obstacle in your mind’s eye, you can invent whatever solution you need to counter it. The thing to remember is that when you use these “fantasies” to feel better and motivated you should always accompany them with realistic solutions to your situation.

For example, if you have identified your obstacle as being exhausted after the end of the day, you can’t simply imagine some extra energy, but you can make extra energy an option by moving your exercise routines to the morning or lunch hour as well as getting better nutrition or high quality sleep at night.

4. Get Paid

Finally, there is a trick that seems to work on everyone, getting paid. Money talks, and it can be a good reminder to begin pursuing these goals. Research into techniques like this have found them to be especially effective in keeping people motivated and increased the rate of completion considerably.

What? Get paid to work out? How? Those who lack billionaire dollar patronage can consider looking at the Pact app. This community of users literally pays each other to stay in shape and meet their goals. If you fail to meet your commitments you authorize the app to discount a penalty. Goals that you reached earn you a cash prize paid for by yourself and the pooled funds of others who failed to hit their goals.

In conclusion — No matter how you reach your goals, you will know you are there once the effort itself is your reward. Once you have made hitting your goals a part of your life you have gained a measure of self-control that will not be easily lost. 

Nutritional Facts and Health Benefits of Chili Peppers

Famous for its fiery taste, the chili pepper is one of the most popular spices in the world. In addition to being famous for adding that special burning hot flavor to our food, chili peppers are also well known for their medicinal and health benefiting properties.

The chili peppers’ origin has been traced to the Americas, and they are now cultivated across the world. The chili pepper is the fruit of plants from the genus Capsicum, members of the nightshade family, Solanaceae. The active ingredient in chili peppers that can set your mouth on fire is a compound known as capsaicin.

 Capsaicin produces the burning sensation in the mouth by stimulating pain receptors of the skin and its mucous membranes.Specifically, capsaicin activates the pain receptor TRPV1, which is also used to detect changes in temperature, and this is why we feel that chili peppers are hot.In turn, the brain responds to the pain sensation by releasing endorphins, the molecules that can create a sensation of pleasure. 

In addition to giving our food a novel, spicy flavor, chili peppers contain an impressive number of plant derived chemical compounds and nutrients that are known to have disease-fighting and health promoting properties. Let’s have a closer look at the many amazing health benefits of chili peppers.

1. Chili peppers are high in Vitamin C

Did you know that chili peppers contain more Vitamin C than oranges? A half-cup of chopped or diced chili peppers delivers 107.8 mg of vitamin C, compared with the 69.7 mg of Vitamin C contained in a medium-sized orange. The benefits of Vitamin C include boosting the immune system, helping to fight colds, protecting us against cardiovascular disease and eye problems, preventing prenatal health problems and helping our skin stay healthy.

 2. Chili peppers have antimicrobial properties

According to numerous scientific studies, several species of chili peppers have potent anti-microbial effects. It has been discovered that capsaicin can fight Gram-negative bacteria, and can also inhibit the formation of bacterial biofilm, which is necessary for bacteria to adhere to tissues. In addition, another compound contained in chili peppers called Chrysoeriol also has some very potent antimicrobial effects.

3. Chili peppers can help decrease inflammation and help with pain relief

Capsaicin has been demonstrated be an effective pain reliever when applied topically. Studies have shown that capsaicin acts by initially stimulating and then decreasing the intensity of pain signals, resulting in “defunctionalization” of pain fibers. In addition, capsaicin is a powerful inhibitor of substance P, a molecule released by the nervous system and associated with inflammatory processes. Creams containing capsaicin can be used for treating pain and inflammation associated with disorders such as osteoarthritis, rheumatoid arthritis, diabetic neuropathy and trigeminal neuralgia.

4. Chilli peppers can help clear nasal congestion

Have you ever noticed that a bowl of spicy curry can clear your sinuses during a cold? This is because capsaicin helps to stimulate the secretions which help to clear mucus from the nose, therefore helping to fight sneezing, coughing and nasal congestion. In addition, its antimicrobial properties help to fight sinus infections.

5. Chili peppers can lower blood pressure

Chili peppers are high in potassium and low in sodium: a tablespoon of chili pepper contains 145 milligrams of potassium and only 1.6 milligrams of sodium. The combination of high potassium and low sodium content, in addition with the folate contained in chili peppers, works to reduce hypertension and to relax blood vessels, which maintains good blood flow. According to a study published in the scientific journal Cell Press, long-term consumption of capsaicin was able to reduce blood pressure in genetically hypersensitive rats

6. Chili peppers can help the spread of some types of cancer

Scientists have discovered that capsaicin found in chili peppers has anti-cancer properties and has been shown to block the proliferation of several types of cancer cells. Capsaicin was found to be helpful in fighting prostate and lung cancer cells, and scientists think that it can be used as a treatment for colon cancer. In addition, there are some indications that capsaicin could improve drug resistance for bile-duct cancer patients.

7. Chili peppers can help with weight loss

Researchers at the University of Wyoming have found that capsaicin increased the metabolic activity in mice that were fed a high fat diet, helping them to burn more energy and preventing them from gaining fat. Several other scientific studies have discovered that capsaicin activates the receptors in the stomach that tell us we are full, and can help to curb our appetites and to prevent weight gain.

8. Chili peppers can help to boost your immunity

The red and orange colors of chili peppers signal their high content of pro-Vitamin A and beta-carotene. In fact, only two tablespoons of dried red chili peppers provide 10% of daily recommended intake of Vitamin A. In turn, Vitamin A is crucial in the functioning of the immune system, and serves to protect the body against invading bacteria and viruses. In addition, Vitamin A helps to maintain healthy mucous membranes that line the nasal cavity, lungs and the intestinal tract.

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How to Rejuvenate your Brain from the Inside Out?

You may think your mental capacity is at a pretty good level and your thought processes fluid and fully functional, but what if they could be even better? The fact is, the human brain has tremendous potential and recent advances in medical science have unearthed clues into optimizing the way you feel, think and interface with the world around you.

Sounds far-fetched, but this “optimization” is simply the process of neurogenesis, which can best be explained as the way our brain renews and evolves by creating new neurons and other cells essential to the brain and central nervous system. 

This is the process by which the brain is formed in fetal development but it then continues to keep the brain functioning as we grow. A fully functioning brain has many different types of neurons and other cells all with their own specialty. This incredible diversity in the types of neurons and brain cells is regulated by neurogenesis.

Take the hippocampus, the emotional and memory center of the brain, there are 27 known types of neurons required to accomplish its unique task.  

During neurogenesis, the stem cells of the brain differentiate, or transform into whatever type of neuron or brain cell is required depending on the times and locations of the process. This was quite a discovery for the medical community. Up until about thirty years ago it was widely believed that the central nervous system, of which the brain is the MVP, was incapable of regeneration.

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Stem cells were first discovered in the brain in the early 1990’s and today we see that neurogenesis is a normal process of any healthy brain. Neurogenesis is arguably the greatest discovery in medical science to have come from the last century and more progress in the field is being made every year. The greatest thing we have learned is that it is possible to improve the process by the lifestyle choices we make as individuals.

As the production of neurons increases its capacity the functions of the brain and body as a whole receives specific benefits. High rates of neurogenesis have been associated with improved moods, less anxiety and even resilience in the presence of stressful situations. Improved cognitive function, faster learning and better memory skills are other benefits of neurogenesis.

It has been said that adhering to specific diet plans is the best way to improve neurogenesis. The following section will discuss some of the most important foods that promote neurogenesis and brain health.

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A Neurogenesis Promoting Diet - The Foods that Improve the Brain from Inside Out

Nutritionists all agree that a diet geared toward higher neurogenesis has plenty of other benefits as well. First and foremost, it is great for preventing heart disease. It also mounts an excellent defense against stress, anxiety and Alzheimer’s disease. Following are the primary considerations for such a diet plan:

●        Fresh Fruits and Vegetables

Go for those vegetables that are high in fiber and low in starch. By avoiding the carbs and processed foods and loading up on the fiber you will feel more satisfied and keep your digestive system clean and functional. This will better absorb the important nutrients that will promote high rates of neurogenesis. Cooked or raw (preferably raw, and never overcooked) fruits and veggies should make up the largest portion of your diet.

●        High Quality Fats

When you need high quality fats, the fisherman’s market is where you begin your search. Sockeye salmon, Alaskan salmon, sardines, black cod and sablefish have high quantities of Omega-3’s. Neurogenesis can be increased by as much as 40% by the appropriate intake of Omega-3’s, according to a 2007 post in the Science Daily by Sandrine Thuret, Ph.D., of London's King's College.

Many other studies have been done to support this discovery. Omega-3s have also been found to increase BDNF (Brain-Derived Neurotrophic Factor) levels. BDNF is a protein that increases brain cell longevity and optimizes other brain functions as well. 

There is another important fat to include here: coconut oil. This should be a kitchen staple, because it is very cheap and abundant. In addition to improving cognition, Alzheimer’s sufferers have seen increased improvement in their conditions with three spoonful’s of coconut oil each day.

●         Blueberries

Mother Nature prepared her own specialized miracle drug for promoting brain health and specifically neurogenesis, wrapped it in a tart juicy blue orb and we call it the “blueberry”. A plethora of brain protecting nutrients are in this culinary delight and you can eat as much as you like with only positive results.  It is a widely accepted fact that individuals suffering from cognitive decline improve their condition after consuming regular servings of blueberries.

Blueberries promote neurogenesis through their high quantities of polyphenols, whose benefits include cancer prevention and cardiovascular resilience. One phytonutrient in particular, a flavonoid called anthocyanin, is especially beneficial to the process. These brain boosting nutrients have been studied for their capacity to stop the progress of dementia and Alzheimer’s.

●         Green Tea

Another brain boosting delight is green tea, also known as “meditation in a glass”. Like blue berries, green tea has a high polyphenol content, the most significant of which is a catechin called EGCG (epigallocatechin gallate). The benefits from green tea include increased rates of neurogenesis, BDNF levels and immune system function.

In Conclusion

Don’t forget that all these nutrients are available as foods and as supplements. You should find the best way to introduce them into your lifestyle for long term benefits. You may find that green tea can be especially invigorating and better in the mornings than before bed.

Blueberries are delicious but eating them every day can be expensive if they aren’t grown locally. Nevertheless, the same benefits can be found in capsule form in many health food outlets or online stores.

Remember that the greatest benefits you can receive from a diet promoting neurogenesis will be gained in the long term. This is the most effective way to rejuvenate your brain from the inside out and will improve your results in the end.