The Best Foods to Boost Your Brain Function


As the control center of your body, the brain is in charge of keeping your heart beating, lungs breathing and allowing you to move, feel and think.  That is why it is essential to keep your brain in peak working condition.  The foods you eat play a role in keeping your brain healthy and can improve specific mental tasks, such as memory and concentration.  
Here is a list of foods that enhance your brain function.

(1) Fatty Fish

When people talk about brain foods, fatty fish is usually at the top of the list.  This type of fish includes salmon, trout and sardines, which are all rich sources of omega-3 fatty acids.  About 60% of your brain is made of fat, and half of that fat is the omega-3 kind.  Your brain uses omega-3s to build brain and nerve cells, and these fats are essential for learning and memory.

Omega 3-s may also slow age-related mental decline and help ward off Alzheimer’s disease.  On the flip side, not getting enough omega-3s is linked to learning impairments, as well as depression.  One study found that people who ate baked or broiled fish regularly had more gray matter in their brains. Gray matter contains most of the nerve cells that control decision making, memory and emotion.

(2) Coffee

If you are a coffee fan you’ll be glad to hear that it’s good for you.  Two main components in coffee — caffeine and antioxidants — are terrific for brain health.  The caffeine in coffee has a number of positive effects on the brain, including increased alertness, improved mood and sharpened concentration.  Caffeine keeps your brain alert by blocking adenosine, a chemical messenger that makes you sleepy.  Drinking coffee over the long term is also linked to a reduced risk of neurological diseases, such as Parkinson’s and Alzheimer’s.  This could at least be partly due to coffee’s high concentration of antioxidants.

(3) Blueberries

Blueberries provide numerous health benefits including some that are specifically for your brain.  Blueberries and other deeply colored berries deliver anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects.  Antioxidants act against both oxidative stress and inflammation, conditions that may contribute to brain aging and neurodegenerative diseases.  Some of the antioxidants in blueberries have been found to accumulate in the brain and help improve communication between brain cells.  Animal studies have shown that blueberries help improve memory and may even delay short-term memory loss.


Broccoli is packed with powerful plant compounds, including antioxidants and vitaminK.  This fat-soluble vitamin is essential for forming sphingolipids, a type of fat that’s densely packed into brain cells.  A few studies in older adults have linked a higher vitamin K intake to better memory.  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.

(6) Pumpkin Seeds

Pumpkin seeds contain powerful antioxidants that protect the body and brain from free radical damage.  They’re also an excellent source of magnesium, zinc and copper.  Each of these nutrients is important for brain health:

  • Zinc: This element is crucial for nerve signaling. Zinc deficiency has been linked to many neurological conditions, including Alzheimer’s disease, depression and Parkinson’s disease.
  • Magnesium: Magnesium is essential for learning and memory. Low magnesium levels are linked to many neurological diseases, including migraines, depression and epilepsy.
  • Copper: Your brain uses copper to help control nerve signals. And when copper levels are out of whack, there’s a higher risk of neurodegenerative disorders, such as Alzheimer’s. 

(7) Dark Chocolate

Dark chocolate and cocoa powder are packed with 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.  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.  

(8) Nuts

A 2014 review showed that nuts can improve cognition and even help prevent neurodegenerative diseases.  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.  Several nutrients in nuts, such as healthy fats, antioxidants and vitamin E, may explain their brain-health benefits.  Vitamin E shields cell membranes from free radical damage, helping slow mental decline.  While all nuts are good for your brain, walnuts may have an extra edge, since they also deliver omega-3 fatty acids.  

(9) Eggs

Eggs are a good source of several nutrients tied to brain health, including vitamins B6 and B12, folate and choline.  Choline is an important micronutrient that your body uses to create acetylcholine, a neurotransmitter that helps regulate mood and memory.  Research has shown that higher intakes of choline are linked to better memory and mental function.  Furthermore, the B vitamins have several roles in brain health.  They may help slow the progression of mental decline in the elderly, and being deficient in two types of B vitamins — folate and B12 — has been linked to depression.  Folate deficiency is common in elderly people with dementia, and studies show that folic acid supplements can help minimize age-related mental decline.  

(10) Green Tea

As is the case with coffee, the caffeine in green tea boosts brain function, improving alertness, performance, memory and focus.  But green tea also has other components that make it a brain-healthy beverage.  One of them is L-theanine, an amino acid that can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA, which helps reduce anxiety and makes you feel more relaxed.  L-theanine also increases the frequency of alpha waves in the brain, which helps you relax without making you feel tired.  It’s also rich in polyphenols and antioxidants that may protect the brain from mental decline and reduce the risk of Alzheimer’s and Parkinson’s.


So do your brain a favour and add these 10 foods to your diet for a boost of nutritional support!


Sally Gole in St Leonards

We are delighted to announce that Sally Gole, the renown inner west acupuncturist has joined the Restore Team at St Leonards.  

Sally Gole, is an accredited acupuncturist and a leading practitioner in the field of women’s integrative health, with over a decade of experience. Sally gained an Advanced Diploma in Traditional Chinese Medicine (Acupuncture and Chinese Herbal Medicine) from the Sydney Institute of Traditional Chinese Medicine and went on to complete a three month internship at the distinguished Nanjing University Hospital in China.

Sally is passionate about women’s health and strongly believes that TCM can play an important role in treating many conditions that contribute to infertility, miscarriage, anxiety and chronic illness. She has a special interest in helping patients with digestive and thyroid disorders as well as autoimmune diseases. She also has extensive knowledge of working with patients who suffer from endometriosis, PCOS, natural killer cells and hormonal imbalances such as PMS and irregular cycles.  As men are just as integral to the fertility journey, Sally is also keen to work with men to improve their fertility parameters and has significant experience in treating male infertility.

Furthermore, Sally loves to work closely with women throughout each trimester of pregnancy and often with families conceiving their first, second and third child. During this intimate process she develop strong relationships with her patients and ultimately becomes an integral part of the journey. She has extensive knowledge of IVF processes and how she can assist her patients to maximize their fertility outcomes and has worked extensively with patients who are doing egg donor cycles both here and overseas.

Sally uses an integrated and wholistic approach to treating her patients and each treatment is individualised to her patient’s needs. Her treatment protocols include Acupuncture, Traditional Chinese herbal remedies, Nutritional counselling, Lifestyle shifts, Naturopathic supplementation, Relaxation techniques and other natural tools

As men are just as integral to the fertility journey, Sally is also keen to work with men to improve their fertility parameters and has significant experience in treating male infertility. Sally is a registered member of the Chinese Medicine Board of Australia, Australia’s main regulatory body for the safe practice of traditional acupuncture and is registered with all the major health funds.

Welcome to the team Sally!




Raspberry Tea and its Benefits for Womens Health

Did you know that raspberry leaves from the raspberry plant are extremely beneficial to women for their fertility and during pregnancy?  

Usually consumed in the form of tea, raspberry leaves are a wonderful source of nutrition for women.  They are rich in potassium, magnesium, B-vitamins and iron, which make them extremely beneficial for the female reproductive system. Women use raspberry leaves for heavy periods, painful periods, in preventing miscarriage, morning sickness associated with pregnancy and easing labor and delivery.  They are also helpful for common pregnancy symptoms of leg cramps, nausea and poor sleep.  

health benefits of red raspberry leaves

Red Raspberry Leaf Health Benefits Include:


1. B and C Vitamins

B complex vitamins are responsible for a variety of jobs, often times working together.   They convert nutrients to energy, regulate stress hormones, boost HDL cholesterol (good cholesterol) and maintain skin and hair health.  Meanwhile Vitamin C helps your body form and maintain some of its vital components, including skin, blood vessels, bones and connective tissue.

2. Calcium
Your body cannot produce calcium on its own, that is why it is very important to consume enough of it from healthy outside sources. About 99% of the calcium in your bodies, is concentrated in your bones and teeth. But, it also helps blood to clot, works with potassium and magnesium to contract muscles and nerves fire.

3. Iron

Iron is a mineral that has many roles in the body, the biggest one being the making of healthy oxygen-carrying red blood cells. Almost two-thirds of the iron of the body is found in the protein hemoglobin, which is responsible for carrying oxygen from your lungs to other parts of the body.

4. Magnesium
Magnesium is a co-factor of over 300 enzyme reactions in the body.  It helps to regulate protein synthesis (one of the most vital biological processes), improves nerve and muscle function (including muscle contraction, nerve impulse, and normal heart rhythm), as well as blood pressure, energy production and blood glucose control.

5. Potassium
Potassium plays an important role in smooth muscle function, including that of the digestive system. It also conducts electricity, along with magnesium and calcium, which regulates the impulses to move these muscles.

6. Phosphorus and Zinc
Phosphorus is the most abundant mineral in the human body. 85% of it is located in your teeth and bones. It works closely with calcium to build strong teeth and bones.  Meanwhile zinc is an essential part of the immune system, and is also tied up into the creation of DNA and proteins.

At Restore our osteopaths, acupuncturists and massage therapists work as a team to assist our patients through their fertility and pregnancy journey.  For further advice in how we can help you just call us on (02) 9439 3333 and talk to us today.



A Better Way to Manage Pain

Were you aware that pain-relief consumption in Australia has soared, with prescriptions of paracetamol rising from 4.8 million to 7.3 million in just five years?  This is a problem for so many reasons, but now more than ever painkillers are under increased scrutiny for their potential side effects.  

As Osteopathy Week begins next week in Australia, osteopaths are encouraging the nation to investigate better ways to prevent and manage their pain.  Manual therapy can have significant impact on pain, reducing dependency and reducing chance of chronic pain developing.


Male Infertility and Acupuncture


The infertility rate here in Australia is estimated to be one in six couples. In fact, in 40 – 45% of these cases, male infertility is found to be a contributing factor. However, the focus on fertility treatments always seems to be skewed towards treating the female partner.  Marketing of fertility treatments is usually directed at women, reminding them that the clock is ticking. Even in IVF, a lot of stress is placed on the woman to follow strict schedules. Somewhere along the line, it has been forgotten that men play an equally important role in conception.  

Male infertility is usually caused by problems that affect either sperm production or sperm transport. Through medical testing, your doctor may be able to find the cause of the problem.  However how to treat the problem has always been a huge challenge in the medical world. Research has shown that acupuncture can increase sperm count and motility.  It has also shown a decrease in abnormal formation after a course of acupuncture.  

Furthermore, in the case of IVF and male infertility, the pressure to produce a sperm sample on the day of egg collection can be significant enough to cause a problem.  Acupuncture however reduces anxiety and can increase blood flow to the genital area to help produce a good sample. 

At Restore we focus on both partners, maximising fertility by treating both the male and female in the equation.  We offer appointments 6 days per week, early and late appointments, to make it easier for both members of a couple to see us for help at a time which suits them.


Brad Timberlake Osteopath in St Leonards

Brad photo

We are welcoming a new osteopath to Restore St Leonards next week and we are very excited!  

Brad has been working in Australia and New Zealand for many years and is renowned for his quick and lasting results with lower back pain, neck and shoulder pain, among other skills.  He is also a qualified personal trainer so he is terrific at rehab programs and exercise prescription, and treatment of sports injuries.  

Welcome to the team Brad.  


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