• Chlorine – helps maintain a healthy memory function – this nutrient is available in egg yolks, soy beef, chicken, veal, turkey liver, and lettuce.
• The combination of vitamins C, E, and carotene – taken in an antioxidant vitamin form delays cognitive decline in the elderly available in citrus fruits, several plants and vegetables, calf and beef liver.
• Calcium, zinc, selenium and high serum calcium – the lack of these nutrients are associated with lower cognitive function- calcium is found in milk. Zinc is available in oysters, in smaller amounts in beans, nuts, almonds, whole grains, and sunflower seeds. Selenium is available in nuts, cereals, meat, fish, and eggs.
• Copper – low levels of this nutrient is associated with cognitive decline in patients with Alzheimer’s disease. Copper is available from oysters, beef/lamb liver, Brazil nuts, blackstrap molasses, cocoa, and black pepper.
• Iron – treatments of this nutrient normalizes cognitive function in young women. It is found in red meat, fish, poultry, lentils, and beans.

Getting to the point. Scientists have often suspected that specific nutrients from food can affect cognitive processes and emotions. These effects of food on cognition help us to determine how best to manipulate our diet in order to promote mental fitness. Diet and other aspects of our daily routine, such as exercise, improve mental function. We now know that particular nutrients found in foods influence cognition by acting on cellular processes that are vital for maintaining cognitive function.

Therefore dietary manipulations is a viable strategy for enhancing cognitive abilities.  Researchers have uncovered some of the basic principles that are involved in the actions of certain foods and nutrients on the brain. Incorporating this knowledge into your daily meal planning will improve your cognitive ability or thinking power. Following are a list of nutrients and foods essential for brainpower for this holiday season and beyond.

• Omega-3 fatty acids – amelioration of cognitive decline and useful in the treatment of patients with mood disorders. This nutrient is available in salmon, flax seeds, krill, chia, kiwi fruit, butternuts, and walnuts.
• Flavonoids – improvement of cognitive function. This nutrient is found in cocoa, green tea, Ginkgo tree, citrus fruits, wine (higher in red wine), and dark chocolate.
• B vitamins – Supplementation with vitamin B6, vitamin B12 or folate has positive effects on memory performance in women. There are various natural sources for this nutrient.
• Vitamin D – Important for preserving cognition. Fish liver, fatty fish, mushrooms, milk, soymilk, and cereal grains all provide this nutrient.
• Vitamin E – reduces cognitive decay. Asparagus, avocado, nuts, peanuts, olives, red palm oil, seeds, spinach, vegetable oils, and wheat germ all are viable sources for this vitamin E.

Using your motivation for making personal health decisions is a key to regulating your weight. A person’s personal goals need to be consistent with their values in order to guide their health promoting efforts over a long period. Research has demonstrated social support relates to the successful obtainment of weight loss goals. This means that your family and friends should support your goal attainment.

You want weight loss results. Ask yourself questions.

Self-questions also improve a person’s motivation to change. Self-questions increase a person’s capacity to learn. Ask yourself these seven questions before you set a weight loss goal.

1. What are the good things about your current behavior? What are the bad things about your current behavior?
2. On a scale of 0 – 5, how important is it for you to lose weight? Do you need to become healthier? On a scale of 0 – 5, how confident are you about losing weight? What will help you become more confident in losing weight?
3. After evaluating the prior questions ask yourself where does this leave you now? What would you like to do to make a change?
4. In the past, what was helpful when you tried to lose weight? Do you know anyone who has accomplished a similar goal? If so, what can you learn from their attempts to lose weight?
5. How much do you already know about the health risk or health benefits of losing weight? Is there anything more that you should know or research?
6. What concrete, short-term goal that is highly specific can I set to help me achieve my long-term weight loss goal?
7. How will I continue to stay motivated as I work on reaching my weight loss goal?

Self-questions and goal-setting behaviors are ways to improve your motivation to lose weight. Self-questions should result in actionable items. Goals need to be specific and realistic in order for you to achieve and maintain them. See how these strategies help your weight loss goals!

The basis for this post came from the Physical & Health Education Journal (Cox, 2011).