5 Ways to Boost Your Brain
 Can we boost our intelligence without having to shell out for the latest technology? There are some scientific studies that have highlighted easy ways that may increase intelligence and prevent mental decay.
1. Get smart about breakfast
The brain needs a steady supply of glucose to function and breakfast is vital to kick start the day. But some breakfast foods may be better brain food than others. Meals high in fibre and protein, such as beans on toast are thought to improve cognition. Studies completed by the US military have indicated that an increased intake of yoghurt, which contains the amino acid tyrosine may help to improve alertness and memory. Fruits such as strawberries and blueberries are also thought to improve coordination, concentration and short term memory.
2. Break out of your routine
Lawrence Katz, who worked as a neurobiologist at Duke University Medical School and co-author of Keep Your Brain Alive highlighted the importance of mixing up daily activities to break down routine. He stressed that doing anything that breaks your mental routine even if it's doing small activities in a different order would invigorate the brain and encourage the cells to constantly make new connections.
3. Start sipping Green Tea
Green tea and green tea extracts have been used for improving mental alertness and boosting memory. A Japanese study involving 1003 men and women aged 70 and over found that participants who consumed two or more cups of green tea each day showed a 50% decrease in cognitive impairment compared to those who drank three cups or less per week. Both green and black teas have also been found to help boost the memory of everyday drinkers.
4. Up your Vitamin B and Omega 3 intake
Diets high in Vitamin B have been linked to enhancing cognitive performance. An Australian study conducted by the CSIRO found the B-group vitamins folate and B6 can help improve memory and verbal ability. Another study from the University of Oxford suggests that vitamin B12 may help protect the brains of the elderly. The study found that people with higher levels of vitamin B12 were less likely to lose brain volume, possibly safeguarding them from cognitive decline.
The Omega 3 found in fish is also thought to have a role in aiding the development of the brain and reducing the risk of dementia. A study conducted by the Rush University Medical Center in Chicago involving 4000 senior citizens found that those who consumed fish once a week reduced the rate of cognitive decline by 10% whilst those who consumed fish at least twice a week slowed the decline by 13%. Researchers likened this to being 3-4 years mentally younger.
5. Take a note from the Nun Study
David Snowdon sought to discover the secrets of aging nuns, many of whom appeared to escape senility and dementia. His famous longitudinal study of 678 nuns from Minnesota aged between 75 and 107 involved annual mental ability tests for all participants as well as medical examinations and a post-mortem of the brain. Surprisingly, some nuns who showed no outward indications of mental degeneration were actually found to be suffering from advanced Alzheimers in post-mortem. Snowdon noted several common factors that he believed helped the nuns escaped mental decay. These included the early development of verbal and written skills, a diet containing folate, positive emotions, a sense of community, low levels of depression as well as constant mental and physical stimulation.
http://news.sbs.com.au/insight/episode/index/id/147#webextra
Sources:
New Scientist - '11 Steps to a Better Brain', 'Mental Gymnastics'
NSW Association for Gifted and Talented Children
Pearson Clinical and Talent Assessment
Encyclopedia of Mental Disorders
Australian MENSA
Brighthub
Reuters
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