Turmeric
Turmeric contains curcumin, which has anti-inflammatory properties. It boosts a protein in the brain that’s important in memory and learning, says Dr. Hashmi. It also may help reduce symptoms of depression.2
For the most benefit, cook with the actual root, Dr. Hashmi says. You can grate it into stews, soups, and chili. Or cook eggs, chicken, vegetables, and potatoes with a few dashes of dried spice. Be sure to add some black pepper too — it helps your body absorb the turmeric.3
Ginger
Ginger is known for helping digestion. But it also may help with brain function. In one study, ginger boosted memory, recognition, and reaction time in middle-aged women.4
Like with turmeric, you’ll get the most health benefits if you cook with the root. You can also add it to smoothies or steep a few slices with your tea.
Ground flaxseeds
Ground flaxseeds are a type of omega-3 fatty acid that may help reduce the risk of stroke, says Dr. Hashmi. Flaxseed helps lower blood pressure and bad cholesterol (LDL).5,6 Both of these health issues increase the risk of stroke.
“Everybody can use a little bit more flaxseed in their diet,” says Dr. Hashmi. Sprinkle ground flaxseed on salad or cereal, use it to thicken a smoothie, or add to baked goods. You can use it to make a vegan egg replacement in recipes like pancakes and muffins. Just soak 1 tablespoon of ground flaxseed in 2.5 tablespoons of water for about 5 minutes.
Help your body find balance
If you want extra support to feel calmer and happier and get better sleep, adaptogens may help. Adaptogens are herbs, plants, or mushrooms that help your body better manage stress. They reduce cortisol, a stress hormone that affects your mood.7
Adaptogens have gained popularity in the United States recently. But many have been part of traditional medicine for hundreds of years. Here are Dr. Hashmi’s picks for adaptogens that help reduce stress and lower inflammation.
Ashwagandha
If you often reach for caffeine or sugar for a midday pick-me-up, you may want to try ashwagandha. This adaptogenic herb is used to lower stress, anxiety, and fatigue. Ashwagandha can help relieve symptoms of mild depression, says Dr. Hashmi. It may also lessen stress-related food cravings and make it easier to focus.8,9
You can take ashwagandha as a powder (mixed into a smoothie or tea), liquid, or pill. It can take time to work, so use it as often as directed to see the best results.
Note: You shouldn’t use ashwagandha if you’re pregnant or breastfeeding.
Lion’s mane mushroom
This medicinal mushroom, which looks similar to a shaggy lion’s mane, is rising in popularity because it may offer certain health benefits. Animal studies have found that lion’s mane mushroom may help prevent age-related memory loss, but more human studies are needed.10 In a small study of women, it helped ease mild anxiety and depression compared with a placebo.11
Lion’s mane is often sold as a powder, tea, or coffee additive. Some people take it as a substitute for caffeine with the goal of improving mental performance and focus.
If you’re interested in adding these foods and supplements to your routine, be sure to talk to your doctor first. Some aren’t right for everyone and taking a lot at once can interfere with certain medications. Supplements are not regulated by the federal governmen, so you should research different brands and look for ones that are certified by a third party. And also check trustworthy sources like the Natural Medicines Comprehensive Database.
