In order to create music and sound, we not only need to eat to provide our body with necessary resources, we also should look forward to additionally support our neurogenesis: The process by which nervous system cells, known as neurons, are produced by neural stem cells!
To keep it simple, this process is necessary:
- to boost cognitive functions
- for a better memory and faster learning
- emotional vitality and being able to withstand stronger psychological pressure
- to protect against stress, fears and depression
- for boosting our immune system
- for an all in all better function of the brain
Four simple things
Neurogenesis can be supported by taking care of a lot of things, but there are actually four easy foods which will add a lot to it. So here are four best brain foods for creative people.
We could actually fill an entire course section to only talk about blueberries, since they can add so much to our well being. Blueberries contain polyphenols which boost neurogenesis. Besides that they are great to improve cognitive abilities and performance, inflammations and to diminish free radical damages.
There also have been a variety of tests in which blueberries improved the memory in older adults and Alzheimer’s patients. Besides all that blueberries improve the signal transduction inside the brain, which is basically the communication between neurons. They are even able to support help against Parkinson, MS
Omega 3 Oils
Neuroscientist Dr. Sandrine Thuret from the London King’s College published a study in 2007 in which neurogenesis could be boosted by 40% by the intake of the appropriate portion of Omega 3 Oils. Since our brain is 60% fat and the cortex consists of 30% of DHA (docosahexaenoic acid), we need those very valuable unsaturated fats to support the constant process of rebuilding and replacement of the cell structure. Studies even reported of Omega 3 Oils being able to help recovering damaged parts of the brain. Furthermore Omega 3 Oils are more effective against depressions than a medication containing selective SSRIs (serotonin reuptake inhibitors).
The best source for Omega 3 Oil is fish oils. In case you are a vegetarian or vegans you can even find those in algae. Please pay most attention to the DHA and EPA value. In my opinion the best way to do this is to get supplements in form of capsules. 2 – 4 gr per day is recommended.
Just as a little reminder: Everything containing saturated fats (such as fast food and fried stuff) delays neurogenesis!
If you think that coffee can boost your focus and your attention, you probably never had the right dose of green tea in the morning! This stuff does wonders and besides that coffee is delaying your neurogenesis, green tea supports it.
However, the best way to boost neurogenesis with green tea would also be in form of capsules containing decaffeinated green tea extracts. Recommended are capsules with a polyphenol content of 40%, even better: 98% of polyphenol with a share of 75% catechins and 40% EGCG (Epigallocatechin gallate, which is basically 1/3 of the substance of green tea).
Curcumin is the yellow pigment of the tumeric and, besides supporting neurogenesis, is known to reduce inflammation and having antioxidant properties. In cultures where curcumin is being consumed a lot, cognitive performances are above average and it also provides support against depression. Recommended is a daily dose of around 200 to 1200 mg.
Since curcumin is being not very well resorbed by the body you have to combine it with piperin (Pepper extract). Again, recommended is the intake of capsules which are already a combination of curcumin and piperin.
Please be aware that an extreme overdose of curcumin can be toxic, but again, it would have to be an enorm high overdose. If you stay in the 200 – 1200 mg range, it should have the desired effect.
As with all of the above mentioned supplements, just try what you prefer or feel has the best effect on you!
This post is also available as a nice infographic for you to download!