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增強記憶的食物
Best Foods to Boost Your Brain and Memory healthline
If coffee is the highlight of your morning, you'll be glad to hear that it's good for you.
Two main components in coffee — caffeine and antioxidants — help your brain.
The caffeine in coffee has a number of positive effects on the brain, including (9):
Increased alertness: Caffeine keeps your brain alert by blocking adenosine, a chemical messenger that makes you sleepy (10, 11, 12).
Improved mood: Caffeine may also boost some of your "feel-good" neurotransmitters, such as serotonin (13).
Sharpened concentration: One study found that when participants drank one large coffee in the morning or smaller amounts throughout the day, they were more effective at tasks that required concentration (14).
Drinking coffee over the long term is also linked to a reduced risk of neurological diseases, such as Parkinson's and Alzheimer's (9).
This could at least be partly due to coffee's high concentration of antioxidants (15).
Broccoli is packed with powerful plant compounds, including antioxidants (26).
It's also very high in vitamin K, delivering more than 100% of the Recommended Daily Intake (RDI) in a 1-cup (91-gram) serving (27).
This fat-soluble vitamin is essential for forming sphingolipids, a type of fat that's densely packed into brain cells (28).
A few studies in older adults have linked a higher vitamin K intake to better memory (29, 30).
Beyond vitamin K, broccoli contains a number of compounds that give it anti-inflammatory and antioxidant effects, which may help protect the brain against damage (31).
Dark chocolate and cocoa powder are packed with a few brain-boosting compounds, including flavonoids, caffeine and antioxidants.
Flavonoids are a group of antioxidant plant compounds.
The flavonoids in chocolate gather in the areas of the brain that deal with learning and memory. Researchers say these compounds may enhance memory and also help slow down age-related mental decline (41, 42, 43, 44).
In fact, a number of studies back this up (45, 46, 47).
In one study including over 900 people, those who ate chocolate more frequently performed better in a series of mental tasks, including some involving memory, than those who rarely ate it (45).
Chocolate is also a legitimate mood booster, according to research.
One study found that participants who ate chocolate experienced increased positive feelings, compared to participants who ate crackers (48).
However, it's still not clear whether that's because of compounds in the chocolate, or simply because the yummy flavor makes people happy (48).
Nuts
Also, another large study found that women who ate nuts regularly over the course of several years had a sharper memory, compared to those who didn't eat nuts (49).
Several nutrients in nuts, such as healthy fats, antioxidants and vitamin E, may explain their brain-health benefits (52, 53).
Vitamin E shields cell membranes from free radical damage, helping slow mental decline (54, 55, 56).
While all nuts are good for your brain, walnuts may have an extra edge, since they also deliver omega-3 fatty acids (57).
囤積狂處理法
6 Tips For Overcoming Compulsive Hoarding
By Therese Borchard
I do hereby confess that I exhibit symptoms of compulsive hoarding, especially when it comes to books, magazines, newspapers, or other tangible, often recyclable sources of information. I never know when I will need that reference book that I haven’t touched in 18 years, and I experience substantial anxiety whenever my husband attempts to throw it out. My compulsive hoarding is not unusual given my OCD tendencies. Hoarding obsessions and compulsions are present in approximately 30 percent of OCD cases.
What are some behavioral tips for overcoming compulsive hoarding? In an issue of “The Johns Hopkins Depression & Anxiety Bulletin,” Gerald Nestadt, M.D., M.P.H., Director of the Johns Hopkins Obsessive-Compulsive Disorder Clinic, offers six anti-clutter strategies for compulsive hoarders:
1. Make immediate decisions about mail and newspapers. Go through mail and newspapers on the day you receive them and throw away unwanted materials immediately. Don’t leave anything to be decided on later.
2. Think twice about what you allow into your home. Wait a couple of days after seeing a new item before you buy it. And when you do purchase something new, discard another item you own to make room for it.
3. Set aside 15 minutes a day to declutter. Start small–with a table, perhaps, or a chair–rather than tackling the entire, overwhelming house at once. If you start to feel anxious, take a break and do some deep-breathing or relaxation exercises.
4. Dispose of anything you have not used in a year. That means old clothes, broken items, and craft projects you’ll never finish. Remind yourself that many items are easily replaceable if you need them later.
5. Follow the OHIO rule: Only Handle It Once. If you pick something up, make a decision then and there about it, and either put it where it belongs or discard it. Don’t fall into the trap of moving things from one pile to another, again and again.
6. Ask for help if you can’t do it on your own. If you feel these strategies are impossible to carry out and you cannot cope with the problem on your own, seek out a mental health professional.
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