Supercharging the Mind A Complete Guide to Improving Brain Function and Neural Regeneration With Foods and Herbs BY MARIA NOEL GROVES in order to improve brain function memory and stimulate neural regeneration you must nourish the brain with proper foods nutrition and herbs Y our brain serves as the primary control center for your body Its the original portable computer weighing in at just a few pounds a small percentage of your total body weight it contains 100000 miles of blood vessels and 1 quadrillion neurons and it consumes 25 percent of your bodys oxygen and nutrients and 70 percent of its glucose the brains preferred fuel But whats really amazing about your brain is that its what makes you human Alongside all the complex calculations and overview of all body functions your brain is an electric neural forest rich with memories emotions dreams and desires It controls how you see the world taste your food hear music smell aromas and absorb the wonders of the world around you So much of your identity stems from your brain function Its easy to take your brain for granted until it starts to falter flighty attention difficulty remembering names and where you left the keys or the inability to perform cognitive tasks for work and play Your neural forest ecosystem begins to degrade into a jumble of tangles that interfere with data transmission Problems with memory and cognition come in many forms and for many reasons from chronic or acute stress to brain trauma or aging As you age the health and functioning of your brain becomes a greater priority especially if dementia or Alzheimers runs in the family But whether Jumping from Synapse to Synapse Memory and cognition are functions of the brains neural network the web of neurons nerve cells that make up the brain and innervate the body Like Tarzan swinging across the jungle from tree to tree neural signals fly through your brain and body via electrical impulses that jump across gaps synapses between one neuron and another Theyre lightning fast One nerve impulse can travel at a rate of up to 100 yards a second As their name would imply neurotransmitters are the substances responsible for transmitting these electrical impulses across the neural synapses and largely facilitating brain function When their job is done enzymes their names often end in ase or neurotransmitter transporters a type of protein break down the neurotransmitters Reuptake inhibitorsincluding the wellknown antidepressant selective serotonin reuptake inhibitors SSRIsinhibit the breakdown of specific neurotransmitters so that more of those neurotransmitters will be present in the body Neurotransmitters do a wide range of things and an excess or deficiency of them plays a role in many different diseases Acetylcholine ACh is a major transmitter for basic body functions including contraction and control of muscles and involuntary actions Low ACh levels are associated with Alzheimers and many of our mintfamily brainboosting herbs sage rosemary lemon balm mint boost Ache levels by inhibiting the enzyme that breaks it down in the process improving brain function Other cognition and moodrelated neurotransmitters include adrenaline norepinephrine dopamine GABA serotonin glutamate and endorphins In this article well key on the neurotransmitters that contribute The Foundations of Thriving Brain Health Diet Lifestyle and MindBody Balance In my book Body Into Balance An Herbal Guide to Holistic SelfCare we talked about diet lifestyle and mindbody balance as the foundations of health vitality and wellbeing and these topics have come up repeatedly in terms of their importance for each of the bodys major systems Well here they are again These three factors play a major role in the overall health and functioning of the brain and in particular memory and cognition There are of course herbs remedies and pharmaceuticals you can take that combat oxidation enhance circulation reduce inflammation and boost mood all of which will improve brain function and support good memory and cognition but without a healthy Diet Remember that the food you eat provides your body with the raw materials it needs to make cell and nerve linings neurotransmitters enzymes fuel and more Therefore what you eat plays a significant role in improving brain function A poor diet gums up the works while a healthy diet gives your brain and nervous system exactly what they need to thrive HighQuality Fats As much as 60 percent of your brain is made of fat and the myelin sheath that protects nerve endings is also primarily fat Add this to the fact that the lining of all your cells includes fatty acids and you see that being a fathead isnt an insult its a reality Free Enlightened Living Course Take Your Happiness Health Prosperity Consciousness to the Next Level Discover powerful insights and techniques for creating radiant health happiness prosperity peace and flow in your life and relationships The types of fat available for use by the body to construct and cushion all of this come primarily from your diet Quality counts Load up on omega3 and monounsaturated fatrich brain foods including coldwater wild fatty fish olive oil avocados nuts and seeds A diet rich in these fats is associated with a 40 percent reduced risk of Alzheimers and dementia better brain volume improved performance on memory and reasoning tests and reduced levels of betaamyloid plaque which hinders nerves and brain function Low levels of omega3 fatty acids are associated with reduced brain function and shrinkage memory loss better moods and fewer cognition issues Too many bad fats gum up the works so keep fried food packaged food and trans fats to a minimum Saturated fats animal products coconut oil palm oil and polyunsaturated fats soy corn and most vegetable oils have positive and negative effects on brain function so enjoy them in moderation Complete Protein Neurotransmitters among many things in your body are made with amino acids the building blocks or protein You dont necessarily need mega doses of protein just steady adequate amounts of complete protein to improve brain function and memory Aim for 08 gram of protein per 22 pounds of body weight which comes to 60 grams daily for a 150pound person Animal products contain complete protein but it may be even better to get it by combining sources of vegetarian protein beans and grains nuts seeds et cetera Eggs are amazing brain food besides offering easily digested complete protein they contain omega3s if raised on pasture or given omegarich feed choline in the yolks which helps you make acetylcholine and vitamin D Conscious Lifestyle Recommends Raw Organic GrassFed Whey Protein An ultrahigh quality organic whey protein that is lowtemperature processed to maintain protein quality and nutrient absorbability From pastureraised grassfed happy and humanely treated cows Delicious mixes easily in water and smoothies Getting Your Omega3s Wild fatty fish sardines black cod salmon herring mackerel trout are the most potent sources of omega3s eat at least two or three servings weekly Plant sourcesthough less effectiveinclude flax hemp and chia seeds and the oils made from them walnuts pursuance and pastureraised eggs Omega3 supplements can serve as backup and work best when taken daily 15 to 5 grams of total EPA eicosapentaenoic acid and DHA docosahexaenoic acid which are the most efficiently utilized forms of omega3s taking them with some fatty food will help your body absorb them more efficiently and limit fishy burps Most omega3 supplements are some form of fish oil Get a freshly made product from a quality manufacturer store it in the fridge and use it quickly A strong fishy flavor or odor indicates rancidity Note that fish oil may interact with blood thinners Conscious Lifestyle Recommends Vital Choice Wild ColdPressed Alaskan Salmon Oil Capsules Hands down the worlds freshest purest most potent besttasting fish oil Coldpressed from fresh wild Alaskan Salmon and free of all heavy metals preservatives and adulterants Exceptionally rich in naturally occurring Vitamin D which is also extremely important for brain function and health In one study Swiss researchers found that eating eggs for breakfast improved overall brain function and cognitive performance and promoted healthy body weight Low Sugar Even though glucose is the brains primary fuel most of us eat too much sugar which increases blood sugar levels aggravates inflammation and can worsen mood and brain health Stick to lowglycemic foods and slow burn carbs from whole foods to optimize brain function and memory See chapter 9 in my book for more details Eat Organic Pesticide and herbicide residues are associated not just with poor memory and cognition but also with low acetylcholine levels Alzheimers disease reduced brain processing speed and lower IQ They pose the greatest risk for children and the elderly Key in on organic grains dairy and meat and avoid the dirty dozen fruits and veggies to improve brain function and overall brain health identified by the Environmental Working Group as the foods with the highest levels of pesticide and herbicide residues see the EWG website for rankings Plenty of Antioxidants Found in berries veggies beans herbs and spicesespecially those with a vivid hue or flavorful aromaticsthese compounds fight oxidative damage that can worsen brain function Pungent Spicy Foods Garlic onions hot peppers and other pungent spicy foods and herbs improve blood flow throughout the body including the brain Lifestyle When you exercise your body you exercise your brain No matter what your age or mental capacity getting your body moving improves your brain function and adds years to your life span Exercise stimulates your brain to produce more neurons provides a positive challenge and protects your neurons from damage Going from couch potato to cardio king increases brain volume and nervous system wellbeing in just 6 months Exercise also balances neurotransmitters such as serotonin norepinephrine and dopamine that play a role in mood as well as overall function Numerous studies find a correlation between activity level and healthy brain function in older adults But you dont have to be old to reap the rewardshigh schools that encouraged students to take morning fitness classes found that test scores also improved Exercise helps your brain produce more brainderived neurotoxin factor BDNF which is like MiracleGro for your brain BDNF boosts structural growth creates new neurons improves signal strength and prevents damage all of which can help with daytoday brain function improve memory and cognition and reduce your risk of Alzheimers The more you change up your fitness routine learn something new or introduce more complicated exercises the better the results Exercise is essential for a healthy brain and body but heres another axiom to keep in mind Use it or lose it Using your brainchallenging it testing it learning with ithas been shown to prevent losses in memory and cognition There are many many ways to keep your brain actively engaged Meditate Learn a new language Play an instrument Read Take up an art or craft Get some sun Spend time in nature Play Get some culture Improve your social connections Volunteer Spend time with animals Do crosswords games puzzlesmix it up MindBody Balance The importance of mindbody balance in attaining and maintaining healthy memory and cognition becomes obvious when you realize that meditation is one of the bestresearched brainboosting remedies around Likewise while some of our brain tonics improve hardware functioning by averting damage oxidation inflammation and allowing delivery of adequate nutrients and removal of waste circulation others work on a higher level to improve brain function Nootropic nervine and adaptogenic herbs help revitalize neurotransmitter and nerve function promoting a better state of mind and improved memory and cognition Clearing The Cobwebs What Drains Your Brain No matter what herbs you take also address the underlying cause of your brain fog Here are some common cognitive pitfalls to sleuth out and address Sleep deprivation during sleep your body cleans up metabolic wastes and toxins in the brain that would otherwise contribute to Alzheimers disease and neurological disorders Poor diet dehydration excessive sugar food allergiessensitivities bad fats lack of key nutrients such as vitamin B12 omega3s or iron Lifestyle sedentary behavior smoking heavy metal or toxin exposure Obesity Stress Menopause stress and insomnia Poor circulation to the brain Inflammation and oxidative damage Pharmaceutical drug side effects Diseases attention deficit hyperactivity disorder Alzheimers and dementia diabetes and insulin resistance heart disease arteriosclerosis hypertension hypo or hyperthyroid anemia Lyme disease and coinfections You may also support some of these underlying issues with herbs for the brain and body as a whole For example you can use adaptogens or nervines for stress sedatives for insomnia digestive herbs to support dietary changes circulatory herbs antiinflammatory or antioxidant herbs and so on MintFamily Memory Tonics Several common mintfamily garden herbs help keep your brain function young and improve memory and cognition They notably inhibit acetylcholinesterase AChEenemy number one in aging and Alzheimersand they also have circulationenhancing antioxidant antiinflammatory moodboosting properties Work them into your daily routine as tea tincture or food Lemon balm Best known for its antianxiety and uplifting properties lemon balm also improves the ability of acetylcholinean important neurotransmitter that often declines as we ageto do its job In one study lemon balm improved cognitive performance and lengthened attention span Improvements were seen in as little as one dose in 1 hour And the higher the dose the better the response Use the fresh or recently dried herb for tea or take a tincture It blends well with holy basil skullcap bacopa and milky oat seed especially for improving attention while decreasing hyperactivity in children and adults Conscious Lifestyle Recommends Buddha Teas Organic Lemon Balm Leaf Tea Premiumquality organic lemon balm leaves create a refreshing tasty brain activating and nourishing tea in convenient bleachfree tea bags Sage Though perhaps better known as a seasoning for stuffing sage potently inhibits AChE and has been shown to improve scores on word recall tests Inhaling the aroma of Spanish or garden sage improves mood cognition and overall brain function and memory Due to sages thujone content this herb is best used sparingly Conscious Lifestyle Recommends Buddha Teas Organic Sage Leaf Tea Bags Premiumquality highly fragrant organic sage leaves create a delicious soothing brain and mood nourishing tea in convenient bleachfree tea bags Rosemary In seasoning doses of around 750 mg rosemary has been shown to improve memory recall speed in elderly patients Simply inhaling the aroma of the herb or essential oil perks up the senses and significantly improves memory High doses around 6000 mg arent necessary and may even dampen memory Conscious Lifestyle Recommends Alvita Organic Rosemary Herbal Tea Premiumquality organic rosemary leaves create a refreshing tasty spiritually nourishing tea in convenient bleachfree tea bags Spearmint Spearmint extract was shown in one study to boost memory brain function and scores in cognitive tests designed to measure reasoning attention and planning with some benefit seen within just 1 day Attention and concentration scores more than doubled after 30 days and reasoning scores improved dramatically too Conscious Lifestyle Recommends Traditional Medicinals Organic Spearmint Tea Highquality fair trade organic spearmint leaf tea for making memoryenhancing refreshing herbal tea Peppermint Peppermint essential oil as aromatherapy has been shown to improve many aspects of alertness and memory including recall and reaction time Conscious Lifestyle Recommends Traditional Medicinals Organic Peppermint Tea A refreshing brainactivating blend of organic peppermint leaves in chemicalfree tea bags Recipe Mint Memory Medley Enjoy the invigorating internal and aromatherapeutic benefits of these herbs as you sip Also play with chocolate mint apple mint holy basil culinary basil sage and lemon balm 1 teaspoon peppermint 1 teaspoon spearmint 1 sprig fresh rosemary or teaspoon dry 1 teaspoon honey optional Combine the herbs Pour 2 cups boiling water over the herbs and let steep covered for at least 10 minutes Strain sweeten with honey if desired and enjoy Herbs to Improve Circulation and Reduce Oxidation and Inflammation Your brain requires voluminous blood flow to function properly Blood delivers essential nutrients including oxygen and glucose shuffles out waste and transports hormones Tiny blood vessels network throughout your brain so microcirculation and the health and strength of those capillaries is crucial Herbal cardiovascular tonics see chapter 10 in my book therefore play a major role in preserving brain health Likewise oxidation and inflammation really gum up the works inhibiting blood flow and creating roadblocks in your neural roadways Some damage may become obvious immediately but longterm signsincluding Alzheimers and dementiatake decades to accumulate and are revealed only in your elder years when its more difficult to reverse the pattern Scientists are just beginning to analyze inflammatory markers in the blood as early warning signs of cognitive damage and reduced brain function and the risk of developing dementia Most scientific research keys in on the use of nonsteroidal antiinflammatory drugs NSAIDs but herbalism offers us promising safer natural solutions Diet Ever Googled Yourself Do A Deep Search Instead Uncover things normal search engines wont reveal and see what you might find out Search A Name Now 172 Promoted Content Gotu Kola Centella asiatica Key Properties This Ayurvedic herb remains one of my favorites due to its impressive history of use in addition to a multitude of side benefits that apply to many Indians have revered it as a memory and brain tonic for at least 2500 years Sanskrit texts claim that gotu kola juice will improve memory and intellect in just 1 week and with longterm use photographic memory and longer life span Studies support gotu kolas ability to improve mood and cognitive brain function while decreasing anxiety in the elderly and it also improves circulation and blood vessel integrity as well as the bodys ability to use Additional Benefits Gotu kola also acts as a calmenergy adaptogen to relieve stress It decreases anxiety without making you sleepy It supports the health of connective tissues and the repair of tissue damage Conscious Lifestyle Recommends Banyan Botanicals Organic Gotu Kola Powder Ultrahigh quality fair trade organic Gotu Kola grown and harvested sustainably by small farms in India This is highpotency bulk powder with powerful cerebral and brain function enhancing effects Preparation Tea tincture capsule juiced powdered in smoothies or as food Standard herb doses apply The leaves have a peppery flavor that easily blends with other herbs Asian pennywort drink is made with this herb Gotu kola and bacopa both go by the name brahmi so when youre buying check the Latin name to ensure you have the right herb Cautions and Considerations Generally safe for all ages but it shouldnt be used during pregnancy or nursing without supervision may thin blood and interacts with a few medications Seek organic sources or grow your own it naturally grows in sewagesludgy conditions and can be contaminated with bacteria including E coli What Is a Nootropic Nootropics are smart herbs or drugs that improve memory brain function and intelligence General Uses As brain tonics these remedies help maintain and improve memory and cognitive ability while improving levels and function of neurotransmitters Nootropics are typically reserved for brain concerns however they may also aid mental health and any condition that has a neural component Examples Many Ayurvedic herbs work as nootropics in particular bacopa gotu kola and holy basil as well as rosemary lavender ginkgo rhodiola and from the fungal world reishi lions mane and cordyceps Nervines and stimulants may also have value Ginkgo Ginkgo biloba Key Properties Ginkgo tops the bestseller charts for improving memory and it has a particular affinity for the elderly and onset of dementia and Alzheimers Traditional Chinese medicine has relied on ginkgo seeds for thousands of years but the use of ginkgo leaves for memory is a new invention of European phytopharmacologists Ginkgo has antioxidant antiinflammatory and circulatory effects boosting microcirculation to the brain It decreases platelet aggregation blood cell clumping improves the way your brain uses glucose oxygen and ATP for energy prevents strokes and delays or improves the early stages of senile dementia Though the research is mixed its worth considering in the early onset of dementia and generally quite safe when used as a standardized extract Though it may benefit younger healthy people I find Additional Benefits Ginkgo leaf extract tends to be used almost exclusively for improving memory cognition and brain function Although it can be used as a general antioxidant and circulation booster other herbs like hawthorn and blueberry are probably more appropriate and useful Some studies suggest that it alleviates symptoms of erectile dysfunction agerelated macular degeneration and depression but the evidence is preliminary and mixed Conscious Lifestyle Recommends Gaia Herbs Organic Ginkgo Biloba Extract Premium quality organic Ginkgo Biloba 201 ultrahigh potency extract in highly bioavailable liquid phytocaps This is highly medicinal versatile Ginkgo supplement with powerful cerebral and brain function enhancing effects Preparation The standardized extract in capsules is best follow the dosage instructions on the product label The crude herb may be less effective and safe however you can harvest lateseason yellowing leaves for tea and tincture taking them in standard herb doses or a bit less Cautions and Considerations It may interact with some medications thin the blood and increase bleeding The crude leaves contain mild toxins that are removed during standardization You may experience a dull frontal headache but this should pass with extended use Other Brain Herbs and Tonics to Consider Turmeric abundant in Indian and Okinawan diets contributes to the incredibly low incidence of Alzheimers and dementia in those regions In addition to supporting brain health with its potent antioxidant antiinflammatory and circulationenhancing properties this bright yellow spice also helps keep betaamyloid plaques from forming in the cerebral cortex Turmeric has many other benefits including liver protection detoxification improved digestion antidepressant effects and pain relief Conscious Lifestyle Recommends Organic Curcumin with Piperine Extract A highly absorbable and bioavailable Organic Tumeric Curcumin extract free from preservatives artificial colorings soy or stearates Berries and especially blueberries may be one of our most delicious brain foods The Tufts Human Nutrition Research Center on Aging and other research centers have performed a slew of studies demonstrating blueberries ability to reverse agerelated mental decline reduce symptoms of Alzheimers and enhance cognition and improve memory including word recall and associate learning The potent antioxidant and bloodsugarbalancing effects of the berries surely help and other berries offer similar benefits Conscious Lifestyle Recommends Organic Wild Blueberry Concentrate An ultrahigh quality antioxidant rich organic wild blueberry concentrate free from preservatives fillers artificial colorings soy or stearates Green tea well known for its antioxidant content has been shown to reduce the risk of dementia and mild cognitive impairment in the elderly For healthy adults green tea improves brain function activity and working memory and scores on cognitive tasks Researchers suspect that green tea improves the effective connectivity or how well one area of the brain can connect with and influence another Japanese researchers testing elderly patients with mild to severe dementia found that those who supplemented with green tea extract equivalent to 2 to 4 cups of tea daily for 3 months had improved dementia assessment scores and shortterm decreased inflammation weight loss and better metabolism and reduced blood sugar Conscious Lifestyle Recommends Organic Green Tea Extract An ultrahigh quality organic green tea extract rich in polyphenols catechins and ECGC for maximum brain performance and cognitive enhancing effects Coldwater extracted to preserve sensitive compounds in the tea leaves All the brain herbs weve discussed so far are excellent for promoting brain health but any herb that offers circulation support and antiinflammatory effects will as a happy side effect promote healthy brain function With that in mind consider adding herbs such as hawthorn garlic ginger black pepper cacao and cayennein fact most culinary herbs and spicesto your blends and daily diet Herbs For Reducing Stress and Mental Fatigue Chronic and acute stress degrade your memory especially if sleep deprivation enters the mix So its not surprising that most of our stressrelieving adaptogens do doubleduty as brain function tonics Bacopa Bacopa monnieri Properties This Ayurvedic creeping water plant shares the name brahmi with gotu kola Bacopa improves memory and focus slows the progression of Alzheimers and promotes recovery from brain trauma Though it has a long history of use studies have yielded only moderately enthusiastic results It seems to work best at improving retention of new information regardless of age or mental capacity Bacopa is known for its ability to calm without sedating It blends well with gotu kola holy basil lemon balm ashwagandha and milky oat seed It works best for improving brain function when taken regularly for months at a time Additional Benefits Bacopa is also used as a nervine and adaptogen for anxiety depression and hyperactivity including attention deficit hyperactivity in children and adults Conscious Lifestyle Recommends Banyan Botanicals Organic Bacopa Monnieri Powder This medicinal quality organic Bacopa powder is a powerful brain function mind and nervous system rejuvenator Ethically sourced from small fair trade family farms in native regions of India Preparation Tincture or capsule Try it in tea blends but it can get bitter Standard herb doses apply Some companies sell both bacopa and gotu kola as brahmi so check the Latin name to know which youre buying Various bacopa species are available as aquarium and garden plants however only one species appears to be useful for brain health Cautions and Considerations No major known issues Its even used for children If it upsets your stomach take it with food Other StressRelieving Brain Tonics Other antistress herbs that improve brain function include gotu kola lemon balm holy basil ashwagandha and reishi Rhodiola is another In contrast to the calmenergy effects of bacopa it provides a zippy physical and mental energy boost and it works quickly It seems to protect and may help regenerate nerves The herb also protects against cognitive deficits oxidative stress and inflammation among other nerve and brain benefits In highly stressed women it has been shown to improve attention speed and accuracy during stressful cognitive tasks Ive seen great results using rhodiola for menopausal brain fog the ladies love it Rhodiola also improves ATP synthesis which boosts energy on a cellular level and it increases stamina while decreasing fatigue Other stimulating adaptogens that support the brain and memory include ginseng eleuthero cordyceps jiaogulan and codonopsis See chapter 3 in my book for more about these and other adaptogens that improve brain function Repairing Brain Damage Activating Neural Regeneration Traumatic accidents and diseases like Lyme and multiple sclerosis can physically damage nerves and brain function No matter what the conventional approach you can often improve your recovery with the support of special brain herbs diet and holistic lifestyle choices Keep the general brainsupportive diet and lifestyle tips from this article in mind and also limit your intake of caffeine and stimulantsthey tend to agitate and worsen symptoms The following brain herbs may also help your brain heal and restore memory and cognitive function Dont forget to give yourself time to rest and heal try not to push yourself to Lions Mane Hericium erinaceus Key Properties This mushroom helps nerve cells regenerate something generally considered impossible Preliminary yet impressive research suggests that it contains nerve growth factors that help stimulate nerve growth heal nerve damage improve brain function and cognition and fight dementia In a small study 30 older Japanese men and women who took 3 grams of powdered lions mane in capsules divided up throughout the day performed significantly better on cognitive tests at 2 3 and 4 months compared to the placebo group Unfortunately the benefits diminished once the treatment ended so you will need to continue taking it at least in the face Additional Benefits Although lions mane and its Hericium relatives have become recently famous for their nerve and cognitionenhancing effects these bright white tender mushrooms are primarily known as gourmet edibles When sautéed in butter they offer a flavor and texture akin to lobster or crabmeat In traditional Chinese medicine lions mane is used for healing digestion and ulcers as well as a nerve and general tonic Conscious Lifestyle Recommends Om Organic Lions Mane Mushroom Ultrapure organic lions mane medicinal mushroom powder containing high levels of Nerve Growth Factor NGF and other brain function enhancing compounds and nutrients Preparation Studies used 3 grams powdered in capsules divided throughout the day You can also try it in food or as a tincture or tea in standard herb doses Cautions and Considerations None known but information about this mushroom is new However it has a long history of safe use as food In cases of dementia you must continue to take it to maintain the results Other Herbs to Support Nerve Repair Reishi mushroom also offers restorative neuroprotective effects and has long been regarded as a mushroom of longevity and immortality Conscious Lifestyle Recommends Sun Potion Organic Reishi Blend Ultrapure blend of four different species of Reishi red white black and purple to create a fullspectrum mycoproduct cultivated under strict organic protocols in the USA Specially processed using enzymes that increase the bodys and brains ability to absorb the powder and incorporates whole extracts from the mushroom at all stages of its life cycle Shiitake helps release or activate a compound called betasecretase 1 BACE1 that breaks down betaamyloid plaque associated with brain aging and Alzheimers Cook or use hotwater extraction for these mushrooms Used internally and externally St Johns wort may heal nerve damage and encourage healthy nervous system function It appears to soothe irritation while promoting healing Regularly apply infused oil or liniment topically to areas of injury For improving brain function and memory support take as a tincture capsule or tea Herbalist David Winston combines it with ginkgo bacopa and holy basil for brain trauma and injury A nice red hue in St Johns wort remedies is a good indicator of potency Internal use of St Johns wort interacts with many medications and in rare cases can make fairskinned people extra sensitive to the sun Conscious Lifestyle Recommends Pure Mountain Organic St Johns Wort Extract Medicinal quality fullspectrum high potency St Johns Wort extract in convenient vegetarian capsules Wildcrafted freshly harvested mood and cognitive enhancing formulation that is free of additives and binders in a recyclable glass jar More brain herbs that help restore nerve function to consider for your formula include gotu kola bacopa holy basil rhodiola hawthorn rosemary milky oat seed and ashwagandha Also consider aromatherapy and flower essences Recipe Brainiac Bonbons These tasty treats are a medicine and an energy snack in one Depending on the brain herbs you choose to use you will get a good dose of antioxidant braintonic and adaptogenic herbs in each bite Use this recipe as a guide and feel free to play around with the herbs to find the combination that works best for your health and taste buds For added decadence you may want to dip the bonbons in melted dark chocolate let cool on wax paper or in mini muffin cups in the fridge cup almond butter cup honey 3 teaspoons powdered herbs any combination of ashwagandha maca gotu kola holy basil hawthorn berry cocoa powder pinch of bacopa its bitter Toasted sesame seeds unsweetened coconut flakes or cocoa powder for rolling Combine the almond butter honey to taste and herbs in a bowl and mix well Roll into small balls about 1 teaspoon each Roll each ball in your topping until well covered Store in a tightly sealed container Theyll keep for a few weeks at room temperature or slightly longer in the fridge or freezer Enjoy one or two a day The article on how to improve brain function and memory with herbs and foods is excerpted from Body Into Balance An Herbal Guide to Holistic SelfCare by Maria Noel Groves About The Author Maria Noel Groves RH AHG is a clinical herbalist based in Allenstown NH She achieved certification through study with Michael Moore at the Southwest School of Botanical Medicine She also completed Rosemary Gladstars Science and Art of Herbology home study course as well as Rosemarys advanced herbal program on site at Sage Mountain Maria began her herbal studies with Nancy Phillips Foundations Course at Heartsong Farm Maria has nearly two decades of experience in herbs and is a registered professional member of the American Herbalists Guild She opened her fulltime practice in 2007 Before 2007 she worked under her maiden name Maria Noel Mandile Visit wintergreenbotanicalscom

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O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O O O O O O O O B I I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O B I O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O

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Share Flip 14 15 Impressive Ways to Reduce Light Pollution Since the invention of the light bulb and advancements in the technology streets highways and major urban centers are lit and brightened by very powerful light sources Artificial lighting causes problems in the name of light pollution mainly with regards to the alteration of natural lighting in the outdoor environment during the night Light pollution is thus linked to the disruption of the natural habitat and negative impacts on human health It also interferes with the aesthetic beauty of the environment Fireflies for instance have gradually reduced in number and in some places they have completely disappeared because of bright artificial lighting at night Birds migrating at night among other nocturnal animals have also lost their course after being misdirected by bright skies or light towers The consequences are turning out to be bad and predictions are that it can be even worse in the future Hence initiatives have to be taken to address these concerns and the following can qualify as 15 impressive ways to reduce light pollution 1 Reduce the use decorative lighting Festivities and celebration periods often leads to the excessive use of decorative lighting kept on all day and night The use of decorative lighting during festive seasons should thus be lessened to reduce the brightening of the skies As an alternative environmentally friendly candles should be used for the celebration periods Furthermore it will also help in conserving energy 2 Use of covered bulbs that light facing downwards For street lights streets and highways lighting must be properly designed such that too much light is not reflected into the sky The solution for this is designing covered bulbs that light facing downwards and for this reason it would help reduce the brightening of the skies as it eliminates the light that reflects into the sky 3 Minimizing the use of lights Switching off unnecessary lights can hugely help in reducing light pollution This is the cheapest easiest and most effective method of dealing with the problem It can be achieved by turning off lights when about to sleep or whenever there is no activity going on outside is the house If the concern is security then lights should only be put on if there is a security alarm 4 The use of automatic systems to turn off street light at certain times In the daytime there is no need for street lighting Also when the moon shines bright there is no need for street lighting Automated timers and systems can be used to turn off street and highway lights when they are not needed to encourage natural lighting They can be preset to turn off automatically whenever the environment is naturally bright 5 Have all information and facts about light pollution Having the knowledge about the sources and effects of light pollution can significantly aid in dealing with the problem The overriding recommendation is extensive awareness creation as most people dont even know about light pollution It is therefore the moral duty of those aware of the situation to spread the word about light pollution and its remedies just as this article does If you happen to read this you can share with as many people as possible in order for more people to be aware of light pollution 6 The development and advancement of better alternative to cruises light houses and ships In the marine world light houses are used for navigation purposes for boats cruises and ships The drawback is that the light houses emit very powerful lights that cause light pollution in the marine world directly affecting the habitats of aquatic species Accordingly scientists are urged to research on the issue and develop better and environmentally friendly alternatives that can be used for navigation purposes 7 Refrain from light trespassing The use of bright outdoor lights directed towards neighboring houses is completely unethical because it creates discomfort Therefore it must be ensured that outdoor lights do not trespass into residential houses It is as simple as ensuring the lighting in your house or street lighting projects do not allow light to enter the neighboring houses It is annoying and is even associated with creating sleep disorders In short refrain from using outdoor lights that glare at neighbors window 8 Preventive measures are always important Preventive measures are essential and have to be taken whenever possible to reduce light pollution Examples include the use of glarefree bulbs installing low hanging bulbs having the lights facing downwards and covering the bulbs to reduce bright skies at night 9 Glarefree lighting for vehicles driven at night Dim lighting while driving at night is just enough for streets and highways already lit with artificial lighting In areas without artificial lighting medium lighting is more than enough because it lights up the path or roadway very well Bright light on the other hand causes glare which may blind oncoming drivers and even interfere with wildlife habitats by altering their natural cycles and operations Hundreds of wildlife such as deer and zebras are for instance killed on the roads in the evenings since the glares blind and distort their night locomotive aspects 10 Check and put to a stop the use of needless lighting during the day The use of lighting during the day is needless and should be completely avoided It is simply a waste of energy Natural light sources should mostly be used to cater for all lighting needs be it on the streets in showrooms in the house or in offices 11 All outdoor lights with glare should be replaced with lowglare alternatives There are many alternatives in the market offering skyfriendly outdoor lighting Its important for municipalities real estate contractors and individual home owners to opt for certified lowglare fixtures which guarantees lowpollution lighting 12 Use of motion sensors on important outdoor lights Instead of keeping lights on during the night for security reasons the installation of motion sensors on the lights can prove helpful Motion sensors will only have the lights on when motion is detected thus reducing the overall costs on electricity while at the same time cutting back on light pollution at night 13 Colored lights can be used as an option Colored lights are antiglare and still serve the purpose of night lighting very well Yellow red and amber lights can reduce the negative effects of lighting during the night because they dont affect night time vision 14 Get involved Your contribution as an individual is to get involved in the fight against night pollution You must be curious to know what your local government or community is doing to reduce light pollution The simplest way is joining community programs and important political debates about pollution then educate people on the sources effects and solutions of light pollution 15 Share with family and friends take beautiful pictures and share with them If you love the beautiful appearance of the sky at night the bright starts and the occasional brightly shining moon its time you share with family and friends through social media and normal meet ups Through sharing with family and friends they can start appreciating the stars in the worlds Milky Way Galaxy thereby inspiring new directions towards reducing artificial lighting and even spreading the news further Image credit Peng Jaymantri About Latest Posts Rinkesh A true environmentalist by heart Founded Conserve Energy Future with the sole motto of providing helpful information related to our rapidly depleting environment Unless you strongly believe in Elon Musks idea of making Mars as another habitable planet do remember that there really is no Planet B in this whole universe Flip 14

O O O O B I O B I I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I O B I I O O O O B I O O O O O O O O O O O B I O O O O O O O O O B I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O B I I O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O O

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