Nature Knows and Psionic Success

A shared set of systems in the brain may play an important role in controlling the retrieval of facts and personal memories utilised in everyday life, new research shows. The findings may have relevance to people with memory disorders, including dementia. Scientists from the University of York say their findings may have relevance to memory disorders, including dementia, where problems remembering relevant information can impact on the daily life of patients.

Researchers say the findings may also have important implications for the development of a new generation of artificial intelligence systems, which use long-term memory in solving computational problems.

The brain’s long-term memory stores are categorised into two: factual memory and memory of personal experiences.

Respond

Together, these two long-term memory stores help us understand and respond to the world around us.

Decades of clinical and experimental research has shown that these two memory stores are represented across two separate brain regions.

But the new study suggests that a shared set of brain regions play an important role in controlling the successful retrieval of weak memories.

Using functional magnetic resonance imaging technology, researchers studied how these regions were shown to increase their activity when participants were asked to retrieve fact memories and personal memories.

Lead researcher Dr Deniz Vatansever, formerly of the University of York and now working for the Institute of Science and Technology for Brain-inspired Intelligence, Fudan University said: “The new research suggests that despite their functional differences, successfully retrieving weak information from these two memory systems might be dependent upon a shared brain mechanism.

“Our memories allow us to make sense and flexibly interact with the world around us. Although in most cases, our strongly encoded memories might be sufficient for the task at hand, remembering to pack a beach towel for an upcoming seaside holiday, this strong memory may be irrelevant in other instances, such as when packing for a business trip. As such, we need to tightly control the retrieval of relevant memories to solve different tasks under different circumstances. Our results indicate that this control process might be shared across both factual and personal memory types.”

Thoughts

Senior author Professor Elizabeth Jefferies from the Department of Psychology, University of York, said: “In order to generate appropriate thoughts and behaviours, we have to draw on our memory stores in a highly flexible way. This new study highlights control processes within the brain that allow us to focus on unusual aspects of the meanings of words and to retrieve weakly encoded personal experiences. This control over memory allows us to be creative and to adapt as our goals or circumstances change.”

The research was supported by the European Research Council and the National Natural Science Foundation of China.

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Differential brain activity patterns in the retrieval of long-term memory types. Credit: Nature Communications (2021). DOI: 10.1038/s41467-021-22443-2 A shared set of systems in the brain may play an important role in controlling the retrieval of facts and personal memories utilized in everyday life, new research shows.

Scientists from the University of York say their findings may have relevance to memory disorders , including dementia, where problems remembering relevant information can impact on the daily life of patients.

Researchers say the findings may also have important implications for the development of a new generation of artificial intelligence systems, which use long-term memory in solving computational problems.

The brain ‘s long-term memory stores are categorized into two: factual memory and memory of personal experiences.

Together, these two long-term memory stores help us understand and respond to the world around us.

Decades of clinical and experimental research has shown that these two memory stores are represented across two separate brain regions.

But the new study suggests that a shared set of brain regions play an important role in controlling the successful retrieval of weak memories.

Using functional magnetic resonance imaging technology, researchers studied how these regions were shown to increase their activity when participants were asked to retrieve fact memories and personal memories .

Lead researcher Dr. Deniz Vatansever, formerly of the University of York and now working for the Institute of Science and Technology for Brain-inspired Intelligence, Fudan University said: “The new research suggests that despite their functional differences, successfully retrieving weak information from these two memory systems might be dependent upon a shared brain mechanism.

“Our memories allow us to make sense and flexibly interact with the world around us. Although in most cases, our strongly encoded memories might be sufficient for the task at hand, remembering to pack a beach towel for an upcoming seaside holiday, this strong memory may be irrelevant in other instances, such as when packing for a business trip. As such, we need to tightly control the retrieval of relevant memories to solve different tasks under different circumstances. Our results indicate that this control process might be shared across both factual and personal memory types.”

Senior author Prof. Elizabeth Jefferies from the Department of Psychology, University of York, said: “In order to generate appropriate thoughts and behaviors, we have to draw on our memory stores in a highly flexible way. This new study highlights control processes within the brain that allow us to focus on unusual aspects of the meanings of words and to retrieve weakly encoded personal experiences. This control over memory allows us to be creative and to adapt as our goals or circumstances change.”

The research was supported by the European Research Council and the National Natural Science Foundation of China.

The paper, “Varying demands for cognitive control reveals shared neural processes supporting semantic and episodic memory retrieval” is published in Nature Communications .

More information: Deniz Vatansever et al. Varying demands for cognitive control reveals shared neural processes supporting semantic and episodic memory retrieval, Nature Communications (2021). DOI: 10.1038/s41467-021-22443-2

Provided by University of York

Read more at medicalxpress.com

Representative image | Shutterstock American Automobile Association’s (AAA) annual survey on autonomous driving reported over 70 per cent of respondents would fear being in a fully self-driving car. That could make companies like Tesla think more about safety before rolling out fully autonomous self-driving systems.

Now research from Northwestern University shows us we may be better off putting fruit flies behind the wheel instead of robots.

Research published in the journal Nature Communications demonstrates that drosophila or fruit flies use decision-making, learning and memory to perform simple functions like escaping heat. And researchers are using this understanding to challenge the way we think about self-driving cars.

“The discovery that flexible decision-making, learning and memory are used by flies during such a simple navigational task is both novel and surprising,” said Marco Gallio, the corresponding author of the study. “It may make us rethink what we need to do to program safe and flexible self-driving vehicles.”

According to Gallio, an associate professor of neurobiology in the Weinberg College of Arts and Sciences, the questions behind this study are similar to those vexing engineers building cars that move on their own. How does a fruit fly (or a car) cope with novelty? How can we build a car that is flexibly able to adapt to new conditions?

This discovery reveals brain functions in the household pest that are typically associated with more complex brains like those of mice and humans.

“Animal behaviour, especially that of insects, is often considered largely fixed and hard-wired—like machines,” Gallio said. “Most people have a hard time imagining that animals as different from us as a fruit fly may possess complex brain functions, such as the ability to learn, remember or make decisions.”

To study how fruit flies tend to escape the heat, the Gallio lab built a tiny plastic chamber with four-floor tiles whose temperatures could be independently controlled and confined flies inside. They then used high-resolution video recordings to map how a fly reacted when it encountered a boundary between a warm tile and a cool tile. They found flies were remarkably good at treating heat boundaries as invisible barriers to avoid pain or harm.

Using real measurements, the team created a 3D model to estimate the exact temperature of each part of the fly’s tiny body throughout the experiment. During other trials, they opened a window in the fly’s head and recorded brain activity in neurons that process external temperature signals.

Miguel Simões, a postdoctoral fellow in the Gallio lab and co-first author of the study, said flies can determine with remarkable accuracy if the best path to thermal safety is to the left or right. Mapping the direction of escape, Simões said flies “nearly always” escape left when they approach from the right, “like a tennis ball bouncing off a wall.”

“When flies encounter heat, they have to make a rapid decision,” Simões said. “Is it safe to continue, or should it turn back? This decision is highly dependent on how dangerous the temperature is on the other side.”

Observing the simple response reminded the scientists of one of the classic concepts in early robotics.

“In his famous book, the cyberneticist Valentino Braitenberg imagined simple models made of sensors and motors that could come close to reproducing animal behaviour,” said Josh Levy, an applied math graduate student and a member of the labs of Gallio and applied math professor William Kath. “The vehicles are a combination of simple wires, but the resulting behaviour appears complex and even intelligent.”

Braitenberg argued that much of animal behaviour could be explained by the same principles. But does that mean fly behaviour is as predictable as that of one of Braitenberg’s imagined robots?

The Northwestern team built a vehicle using a computer simulation of fly behaviour with the same wiring and algorithm as a Braitenberg vehicle to see how closely they could replicate animal behaviour. After running model race simulations, the team ran a natural selection process of sorts, choosing the cars that did best and mutating them slightly before recombining them with other high-performing vehicles. Levy ran 500 generations of evolution in the powerful NU computing cluster, building cars they ultimately hoped would do as well as flies at escaping the virtual heat.

This simulation demonstrated that “hard-wired” vehicles eventually evolved to perform nearly as well as flies. But while real flies continued to improve performance over time and learn to adopt better strategies to become more efficient, the vehicles remain “dumb” and inflexible.

The researchers also discovered that even as flies performed the simple task of escaping the heat, fly behaviour remains somewhat unpredictable, leaving space for individual decisions.

Finally, the scientists observed that while flies missing an antenna adapt and figure out new strategies to escape the heat, vehicles “damaged” in the same way are unable to cope with the new situation and turn in the direction of the missing part, eventually getting trapped in a spin like a dog chasing its tail.

Gallio said the idea that simple navigation contains such complexity provides fodder for future work in this area.

Read more at www.theweek.in

Author and brain expert Professor James Goodwin tells Liz Connor about a few simple lifestyle changes to help slow and even reverse cognitive decline.

Spinach and flaxseed are two brain-benefiting foods packed full of Omega 3s that we need for our diet Brain health expert Professor James Goodwin THE brain is arguably the most important organ in our body. Not only does it control and coordinate our actions, it’s at the very centre of our human experience – it allows us to think, feel and form memories, and shapes our personalities too.

Yet many of us know nothing about how our brains actually work, let alone how to care for them.

“There has been a dramatic switch in the science over the last couple of decades and we’ve completely lifted the lid on what we know about how to look after our brains,” says Professor James Goodwin, neurologist and author of new book Supercharge Your Brain: How To Maintain A Healthy Brain Throughout Your Life.

Goodwin is special advisor to the Global Council on Brain Health, holds a chair at Exeter University Medical School and is a visiting professor of physiology at Loughborough University.

“If you were to ask people at a dinner party how to look after your heart, most people would be able talk about watching their cholesterol or doing exercise. But if you ask them about the brain? You’ll often be met with a blank stare,” Goodwin adds.

However, as cognitive decline continues to be a major long-term health concern, and the number of people with dementia in the UK is forecast to increase to 1,000,000 by 2025, perhaps we do need to know more about how to look after our brain health. Goodwin shares four easy ways to help keep your brain fighting fit at any age…

1. Make movement a part of your day

If your good intentions to complete a fitness plan in lockdown are flagging, here’s a good reason to set your alarm earlier and make sure you show up on the mat.

“In the past few years, researchers have found that exercise rejuvenates the brain,” says Goodwin. “It produces a chemical that stimulates new cells, and 30 minutes per day is all you need to reap the benefits – for five days a week at a moderate intensity.”

It could be something as gentle as brisk walking or moderate jogging, but the key is to make sure your chosen activity elevates your heart rate enough to get your blood pumping. Goodwin calls it a dose effect. “The more you do, the better the effect – but you can ruin the effects of that exercise completely by sitting down for more than eight hours per day. The longer we sit, the faster we age, so make sure you’re getting up every 20 minutes.”

2. Be a social butterfly

Social distancing rules have made it more difficult to catch up with friends, but being socially connected to others makes us feel safe and cared for, and this has big benefits for our brains.

“Humans would have never survived if we’d have been solitary animals,” stresses Goodwin. “We survived because we were in groups, and over 1.5 million years of social structure has cemented that into the brain. We’re highly dependent for brain health on this social interaction for others.”

Goodwin claims loneliness is as bad for our health as 15 cigarettes per day or a bottle of vodka, and that those who are persistently lonely have a 50% greater chance of dying than those who are not. “Another 12-year study found that those who said they were lonely showed a 20% faster rate of decline in their brain.

“The sensation of loneliness is quite natural. It’s like a hunger or thirst – it’s the brain telling us you need to seek out some company, in the same way hunger tells that you need to eat food,” says Goodwin.

3. Have a healthy sex life

“Frequent sexual intercourse with a close partner is beneficial to the brain too,” says Goodwin. According to the neurologist, it can foster better memory, better verbal fluency, and even better numeracy skills.

“A study on male rats, who had between 14-28 days of daily access to a receptive female, found that the number of new cells in that brain increased massively – and it worked better on the older rats, where it had a reverse ageing effect.”

Essentially, the older rats were reaching younger levels of brain rejuvenation, which Goodwin says is astonishing. But here’s the catch – he reckons it’s sex with familiar intimate partner that really has benefits. “Rats who got dumped in with a strange female were stressed out, and while they still eventually had sex, the brain benefits were much more profound in those regular partner rats.”

4. Eat well

“These days, we’ve got the choice of eating what we want, but that doesn’t mean we always eat what’s best for our brain,” says Goodwin. “Vitamin B12, vitamin D, magnesium, zinc and omega three are what I call the ‘big five’. These are the nutrients we know people are short of in Western diet.

“For a start, most of people in the Northern Hemisphere, above 35 latitude, don’t get enough sunshine to get enough vitamin D for six months of the year. B12, meanwhile, is only found in a very few foods which are mostly animal products.”

Aside from eating a varied diet with lots of plants and wholefoods, Goodwin has a couple of standout kitchen staples to keep in mind. “Spinach and flaxseed are two brain-benefiting foods packed full of Omega 3s that we need for our diet. If you’re sprinkling flaxseed on your porridge in the morning, then crack on, as you’re doing good.”

It’s not just what you’re eating that matters, but the amount you’re eating too. “The Japanese island of Okinawa is in a Blue Zone – one of the five lucky areas of the world where people regularly live to over 100 years,” says Goodwin. “They have this Japanese expression called ‘hara hachi bu’, which means ‘leave the table 80% full’.

“The result […]

Read more at www.irishnews.com

This post was contributed by a community member. The views expressed here are the author’s own. Patrick Quinn, a parenting expert at Brainly has some recommendations and tips for foods that promote brain health.

Brain Gains: 7 Foods to Boost Kids’ Academic Performance

Fact is, all the books, tablets, and notepads kids use for studying are useless if their brains are not in top functioning form. There are certain nutrients that are crucial for their brain development, and better brain development means better brain function, memory, and concentration—all of which contribute to better academic performance.

To keep your kids’ performance at optimum levels, we’ve rounded up seven of the best brain foods to help boost their mental power, and also talked to Brainly’s parenting expert, Patrick Quinn, for pro parenting tips on how to incorporate them into your kids’ daily diet.

1. Nuts & Seeds
Nuts and seeds are packed with nutrients that are essential for brain health including essential fatty acids, protein, zinc, and B-vitamins. They’re also natural mood boosters that are portable and versatile, making them an excellent choice for study snacks.
Parent tip: Kids aren’t always going to love these. But mixing them in a trail mix with a few chocolate pieces or yogurt chips is a great way to get them munching on the healthy nuts and seeds. Just be careful not to send this in as a school snack in districts where nut allergies can affect other kids.

2. Greek Yogurt
Full-fat Greek yogurt packs a lot more protein than other yogurts (and much less sugar), and can help keep brain cells in good form for sending and receiving information. It’s also full of protein and B-vitamins—essential for the growth of brain tissue, neurotransmitters, and enzymes. Greek yogurt is also a great source of Calcium and Vitamin D. Parent tip: Mix in a teaspoon of honey and some cinnamon to turn this healthy option into a delicious one as well. The problem for me at that point is avoiding eating it myself before the kids get it.

3. Berries
Berries are rich in a variety of compounds that may help promote academic performance and protect brain health. Berries (including blueberries, strawberries, and blackberries) are especially high in flavonoid compounds called anthocyanins, believed to improve mental performance by increasing blood flow to the brain. They also protect against inflammation and improve certain signaling pathways that promote nerve cell production and cellular processes involved in learning and memory. Parent tip: Berries make an easy study snack, but they can cause sticky fingers that can lead to messy keyboards and homework papers. Try putting several different types of berries on kid-friendly skewers for a fun, healthy, and mess-free desk snack.

4. Fish
Fish is an excellent source of Vitamin D and the Omega-3 fatty acids DHA and EPA— both essential for brain growth and function. Consuming more Omega-3s means kids will have sharper minds and better mental skills. Parent tip: Fish can be a tricky one with kids. If you get them accustomed to eating it when they’re young, they’ll be more likely to be open to new fish dishes when they’re pre-teen and teenagers. You can make fish tasty for kids by serving it simply grilled, like fish sticks, or including it in tacos or in tuna sandwiches. Another option is using canned salmon to make delicious salmon salad sandwiches that can be mixed with reduced-fat mayo or non-fat Greek yogurt, raisins, chopped celery, and carrots.

5. Eggs
The versatile egg is a great source of protein, and egg yolks are packed with choline, which helps memory development. Eggs can be served in a variety of ways and can be enjoyed at breakfast, as a mid-afternoon snack, or even at dinner. Parent tip: Eggs are great for making grab-and-go breakfasts kids can eat on the road. Scramble eggs into a whole grain tortilla to make a grab-and-go breakfast burrito, or make your own version of an Egg McMuffin at home by putting a fried egg on top of a toasted English muffin and topping it with a slice of low-fat cheese. Bonus tip: Eggs aren’t only a great healthy option that will keep them full thanks to the protein, but it’s also a really great gateway to cooking for the budding chef. Teach them how to make scrambled eggs, a fried egg, or a veggie omelet, and you’re fostering a whole new side of creativity. Plus… you might get the occasional breakfast out of that deal!”

6. Oatmeal
Oats are extremely nutritious and they can provide the energy and fuel for the brain that kids need first thing in the morning. Oatmeal is also a fiber-rich food that keeps heart and brain arteries clear. In one study , kids who ate sweetened oatmeal did better on memory-related school tasks than those who ate sugary cereal. Parent tip: Delicious AND helps with memory at school? Oatmeal should really be considered a bit of a superfood for our kids. It’s another food option that can be endlessly tweaked to suit the tastes of your individual kiddos. You can dress oatmeal up with applesauce, dried fruit, almonds, and banana to make it tastier and more appealing to kids. Due to its natural compounds, adding cinnamon also gives oatmeal an extra ingredient that will help to protect brain cells.

7. Apples and Plums
Kids usually have a craving for sweets. Apples and plums are lunchbox-friendly items that contain quercetin, an antioxidant that helps fight the decline in mental skills. Keep them organic to get the best benefits. Parent tip: These are some of the few snacks that are on the ‘help yourself’ list in my house. It’s great because kids can grab one when they get home from school while doing homework, or anytime they want a quick bite. For a heartier snack, you can also cut apples into chunky slices and spread them with almond or peanut butter, or you can freeze pitted plums and add them to a favorite nutrient-rich fruit smoothie.

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Credit: Northwestern University With over 70% of respondents to a AAA annual survey on autonomous driving reporting they would fear being in a fully self-driving car, makers like Tesla may be back to the drawing board before rolling out fully autonomous self-driving systems. But new research from Northwestern University shows us we may be better off putting fruit flies behind the wheel instead of robots.

Drosophila have been subjects of science as long as humans have been running experiments in labs. But given their size, it’s easy to wonder what can be learned by observing them. Research published today in the journal Nature Communications demonstrates that fruit flies use decision-making, learning and memory to perform simple functions like escaping heat. And researchers are using this understanding to challenge the way we think about self-driving cars.

“The discovery that flexible decision-making, learning and memory are used by flies during such a simple navigational task is both novel and surprising,” said Marco Gallio, the corresponding author on the study. “It may make us rethink what we need to do to program safe and flexible self-driving vehicles.”

According to Gallio, an associate professor of neurobiology in the Weinberg College of Arts and Sciences, the questions behind this study are similar to those vexing engineers building cars that move on their own. How does a fruit fly (or a car) cope with novelty? How can we build a car that is flexibly able to adapt to new conditions?

This discovery reveals brain functions in the household pest that are typically associated with more complex brains like those of mice and humans.

“Animal behavior, especially that of insects, is often considered largely fixed and hard-wired—like machines,” Gallio said. “Most people have a hard time imagining that animals as different from us as a fruit fly may possess complex brain functions, such as the ability to learn, remember or make decisions.”

To study how fruit flies tend to escape heat, the Gallio lab built a tiny plastic chamber with four floor tiles whose temperatures could be independently controlled and confined flies inside. They then used high-resolution video recordings to map how a fly reacted when it encountered a boundary between a warm tile and a cool tile. They found flies were remarkably good at treating heat boundaries as invisible barriers to avoid pain or harm.

Using real measurements, the team created a 3D model to estimate the exact temperature of each part of the fly’s tiny body throughout the experiment. During other trials, they opened a window in the fly’s head and recorded brain activity in neurons that process external temperature signals.

Miguel Simões, a postdoctoral fellow in the Gallio lab and co-first author of the study, said flies are able to determine with remarkable accuracy if the best path to thermal safety is to the left or right. Mapping the direction of escape, Simões said flies “nearly always” escape left when they approach from the right, “like a tennis ball bouncing off a wall.”

“When flies encounter heat, they have to make a rapid decision,” Simões said. “Is it safe to continue, or should it turn back? This decision is highly dependent on how dangerous the temperature is on the other side.”

Observing the simple response reminded the scientists of one of the classic concepts in early robotics.

“In his famous book, the cyberneticist Valentino Braitenberg imagined simple models made of sensors and motors that could come close to reproducing animal behavior,” said Josh Levy, an applied math graduate student and a member of the labs of Gallio and applied math professor William Kath. “The vehicles are a combination of simple wires, but the resulting behavior appears complex and even intelligent.”

Braitenberg argued that much of animal behavior could be explained by the same principles. But does that mean fly behavior is as predictable as that of one of Braitenberg’s imagined robots?

The Northwestern team built a vehicle using a computer simulation of fly behavior with the same wiring and algorithm as a Braitenberg vehicle to see how closely they could replicate animal behavior. After running model race simulations, the team ran a natural selection process of sorts, choosing the cars that did best and mutating them slightly before recombining them with other high-performing vehicles. Levy ran 500 generations of evolution in the powerful NU computing cluster, building cars they ultimately hoped would do as well as flies at escaping the virtual heat.

This simulation demonstrated that “hard-wired” vehicles eventually evolved to perform nearly as well as flies. But while real flies continued to improve performance over time and learn to adopt better strategies to become more efficient, the vehicles remain “dumb” and inflexible. The researchers also discovered that even as flies performed the simple task of escaping the heat, fly behavior remains somewhat unpredictable, leaving space for individual decisions. Finally, the scientists observed that while flies missing an antenna adapt and figure out new strategies to escape heat, vehicles “damaged” in the same way are unable to cope with the new situation and turn in the direction of the missing part, eventually getting trapped in a spin like a dog chasing its tail.

Gallio said the idea that simple navigation contains such complexity provides fodder for future work in this area.

Provided by Northwestern University

Read more at techxplore.com

Fact is, all the books, tablets, and notepads kids use for studying are useless if their brains are not in top functioning form. There are certain nutrients that are crucial for their brain development, and better brain development means better brain function, memory, and concentration—all of which contribute to better academic performance.

To keep your kids’ performance at optimum levels, we’ve rounded up seven of the best brain foods to help boost their mental power, and also talked to Brainly’s parenting expert, Patrick Quinn, for pro parenting tips on how to incorporate them into your kids’ daily diet.

1. Nuts & Seeds
Nuts and seeds are packed with nutrients that are essential for brain health including essential fatty acids, protein, zinc, and B-vitamins. They’re also natural mood boosters that are portable and versatile, making them an excellent choice for study snacks.

Parent tip: Kids aren’t always going to love these. But mixing them in a trail mix with a few chocolate pieces or yogurt chips is a great way to get them munching on the healthy nuts and seeds. Just be careful not to send this in as a school snack in districts where nut allergies can affect other kids.

2. Greek Yogurt
Full-fat Greek yogurt packs a lot more protein than other yogurts (and much less sugar), and can help keep brain cells in good form for sending and receiving information. It’s also full of protein and B-vitamins—essential for the growth of brain tissue, neurotransmitters, and enzymes. Greek yogurt is also a great source of Calcium and Vitamin D.

Parent tip: Mix in a teaspoon of honey and some cinnamon to turn this healthy option into a delicious one as well. The problem for me at that point is avoiding eating it myself before the kids get it.

3. Berries
Berries are rich in a variety of compounds that may help promote academic performance and protect brain health. Berries (including blueberries, strawberries, and blackberries) are especially high in flavonoid compounds called anthocyanins, believed to improve mental performance by increasing blood flow to the brain. They also protect against inflammation and improve certain signaling pathways that promote nerve cell production and cellular processes involved in learning and memory.

Parent tip: Berries make an easy study snack, but they can cause sticky fingers that can lead to messy keyboards and homework papers. Try putting several different types of berries on kid-friendly skewers for a fun, healthy, and mess-free desk snack.

4. Fish
Fish is an excellent source of Vitamin D and the Omega-3 fatty acids DHA and EPA— both essential for brain growth and function. Consuming more Omega-3s means kids will have sharper minds and better mental skills.

Parent tip: Fish can be a tricky one with kids. If you get them accustomed to eating it when they’re young, they’ll be more likely to be open to new fish dishes when they’re pre-teen and teenagers. You can make fish tasty for kids by serving it simply grilled, like fish sticks, or including it in tacos or in tuna sandwiches. Another option is using canned salmon to make delicious salmon salad sandwiches that can be mixed with reduced-fat mayo or non-fat Greek yogurt, raisins, chopped celery, and carrots.

5. Eggs
The versatile egg is a great source of protein, and egg yolks are packed with choline, which helps memory development. Eggs can be served in a variety of ways and can be enjoyed at breakfast, as a mid-afternoon snack, or even at dinner.

Parent tip: Eggs are great for making grab-and-go breakfasts kids can eat on the road. Scramble eggs into a whole grain tortilla to make a grab-and-go breakfast burrito, or make your own version of an Egg McMuffin at home by putting a fried egg on top of a toasted English muffin and topping it with a slice of low-fat cheese. Bonus tip: Eggs aren’t only a great healthy option that will keep them full thanks to the protein, but it’s also a really great gateway to cooking for the budding chef. Teach them how to make scrambled eggs, a fried egg, or a veggie omelet, and you’re fostering a whole new side of creativity. Plus… you might get the occasional breakfast out of that deal!”

6. Oatmeal
Oats are extremely nutritious and they can provide the energy and fuel for the brain that kids need first thing in the morning. Oatmeal is also a fiber-rich food that keeps heart and brain arteries clear. In one study , kids who ate sweetened oatmeal did better on memory-related school tasks than those who ate sugary cereal.

Parent tip: Delicious AND helps with memory at school? Oatmeal should really be considered a bit of a superfood for our kids. It’s another food option that can be endlessly tweaked to suit the tastes of your individual kiddos. You can dress oatmeal up with applesauce, dried fruit, almonds, and banana to make it tastier and more appealing to kids. Due to its natural compounds, adding cinnamon also gives oatmeal an extra ingredient that will help to protect brain cells.

7. Apples and Plums
Kids usually have a craving for sweets. Apples and plums are lunchbox-friendly items that contain quercetin, an antioxidant that helps fight the decline in mental skills. Keep them organic to get the best benefits.

Parent tip: These are some of the few snacks that are on the ‘help yourself’ list in my house. It’s great because kids can grab one when they get home from school while doing homework, or anytime they want a quick bite. For a heartier snack, you can also cut apples into chunky slices and spread them with almond or peanut butter, or you can freeze pitted plums and add them to a favorite nutrient-rich fruit smoothie.

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Did you know glucose is the primary source of fuel required by your brain? Over the years, studies have proved that too much sugar in the system can have a direct impact on your cognitive health. But an excessive amount of sugar in the system can lead to problems and affect your memory. A new study has found that high intake of sugar-sweetened during adolescence can affect brain development and cause impairments in learning and memory in adulthood. Also Read – Aerobic exercise may reduce memory loss in Alzheimer’s patients High-Sugar Diet May Impair Memory

The study published in the journal Translational Psychiatry showed that consuming too much sugar in adulthood can lead to an increased level of a type of gut bacteria called parabacteroides. The higher the level of parabacteroides, the worse the animals performed in the memory and learning task. Also Read – Menopause may increase forgetfulness, lack of attention

For the study, the team gave juvenile rats their normal chow and an 11 per cent sugar solution. They were then subjected to a hippocampus-dependent memory task, which is used to measure episodic contextual memory or remembering the context where they had seen a familiar object before. Also Read – Jaggery: Stock up on gur this season to ward off several health woes Lead author Emily Noble, Assistant Professor at the University of Georgia in Athens, USA, said, “We found that rats that consumed sugar in early life had an impaired capacity to discriminate that an object was novel to a specific context, a task the rats that were not given sugar were able to do. Early life sugar consumption seems to selectively impair their hippocampal learning and memory .” They also examined the elevated levels of parabacteroides in the microbiome of rats that had never had sugar. After analysis, they found that animals showed impairments in both hippocampal dependent and hippocampal-independent memory tasks. “(The bacteria) induced some cognitive deficits on its own. We found that the bacteria alone were sufficient to impair memory in the same way as sugar, but it impaired other types of memory functions as well,” Noble said. Best Natural Sweeteners To Replace Sugar

Quitting refined sugar can be tough but it is definitely worth the effort. But the less refined form of sugar you eat, the better as it contains vitamins, minerals, fibre and antioxidants . Here are some sugar alternatives you can include in your diet: Raw Honey

One of the oldest natural sweeteners, raw honey contains amounts of enzymes, minerals and vitamins. Consuming raw honey can help you build your immunity to common allergens. Honey is also good to treat digestive issues such as diarrhoea and improve digestion. Jaggery

Jaggery is one of the natural ingredients that has recently gained popularity. It is considered more nutritious than refined white sugar and has many health benefits. Some of the benefits it offers are improved digestive health , anaemia, liver detoxification and improved immune function. Stevia

A popular low-calorie sweetener, which is extracted from the leaves of a plant called Stevia rebaudiana. Several studies have found that stevia lowers high blood pressure and the risk of diabetes. It also improves insulin sensitivity, reduces oxidized LDL cholesterol and alleviates the build-up of plaque in the arteries. Dates

Dates are also a good and healthy alternative to sugar. They are high in several nutrients, including fibre and antioxidants. All you need to do is soften the dates by soaking them overnight at room temperature or for 15 minutes in warm water.

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