MOOD
STABILITY, MENTAL CLARITY, ENHANCED MEMORY
AND TOP-NOTCH OVERALL BRAIN HEALTH
In the book Your Miracle Brain, Jean Carper writes “Unquestionably
the brain is our most precious physical possession, the seat of our entire
being—our intelligence, personality, our humanity, our mind, our soul. Nothing is
more central to a successful and fulfilling life than an optimally functioning brain.”
Even with the emphasis
today on health and fitness, and the slew of research on factors that can
affect the health of the brain, such as lifestyle choices, people seem to focus
very little on the importance of maintaining brain health until tragedy hits.
Although the health of
our brain is often overlooked, there are many critical lifestyle choices that
can affect it. Here are just 10 worth noting. All can dramatically impact the quality
and longevity of life.
INCREASE EXERCISE
A growing number of
studies support physical exercise as a major lifestyle factor in increased
physical, mental and emotional health throughout
life. Numerous research studies have especially identified the benefits of
aerobic exercise on selective aspects of brain function, improving a number of
aspects of cognition and performance.
BE A LIFELONG LEARNER
You know you need to workout to keep your body in
shape. Your mind is no different and it is the most important thing you can do to maintain a strong
brain. Learning and practicing any challenging
skill – a second language, reading, brain teasers, even juggling – can change the
structure of your brain for the better.
EAT DARK CHOCOLATE
Cocoa and dark chocolate are recognized as a rich source of
flavonoids, mainly flavanols, which are potent antioxidant and
anti-inflammatory agents. Flavonoids have established benefits in
cardiovascular health as well as neurocognition and behavior. The absorbed
flavonoids penetrate and accumulate in the regions of the brain that are involved
in learning and memory, especially the hippocampus.
GET MORE SLEEP
Sleep deprivation negatively impacts a wide variety of body
functions and can result in significant weight gain if not addressed long term.
After just one night of poor sleep, thinking can become unfocused and
concentration compromised, creating “brain fog”. Ongoing insomnia has also been
shown to increase the risk of suicide and depression, and impair overall mental
performance.
DECREASE OBESITY
Adipose tissue (body fat) secretes molecules that directly influence
multiple functions within the brain. Research
has clearly established a relationship between adiposity and overall brain
volume and cognitive function; as bodyweight increases, brain volume drops and cognitive
function worsen. In one study,
researchers discovered that visceral abdominal obesity, in particular, was
associated with deteriorating brain structure. This was true even in individuals
without pre-existing cognitive deficits.
TREAT DIABETES
Due to the high metabolic demand for energy in the
brain, even small disruptions in glucose metabolism can noticeably impact
cognitive performance. Diabetes (hyperglycemia) has been linked with lower
levels of neuronal growth factors, decreased
brain volume, and higher
incidence of all types of dementia; therefore, individuals with diabetes display
increased progression of brain atrophy and perform less well on tests of
cognitive performance and learning.
MINIMIZE STRESS
Research in the
last several decades indicates that those who experience persistent or high
levels of stress are especially vulnerable to gradual loss of memory and cognitive
health. And it is well documented that stress is an important contributing
factor, including to the development of Alzheimer’s disease and other forms of dementia.
A study conducted at the Sahlgrenska Academy at the University of Gothenburg
concluded, "this suggests that common psychosocial stressors may have
severe and long-standing physiological and psychological consequences."
BALANCE HORMONES
Hormone imbalance can wreak havoc on
brain chemistry and communication between brain cells (i.e.,
neurotransmission). According to Dr. Klaiber, “Estrogen, progesterone, and the
thyroid hormones are as essential to our moods and cognitive abilities as
food-based nutrients are to our basic cellular function.” Concentrations of the
estrogens, progesterone, pregnenolone, testosterone, DHEA, and other hormones
can be higher in the brain than in the bloodstream.
MAINTAIN POSITIVE EMOTIONS
More than two
decades ago researchers made an important discovery: intentionally invoking positive emotions is one of the fastest and most
effective ways to reduce unhealthy stress. Therefore, reducing and controlling unhealthy stress levels has
become a major focus of many research organizations. In the quest to preserve strong
memory and healthy cognitive abilities for as much of our lives as possible, more
and more health professionals are turning to proven non-drug interventions as a
more desirable alternative. And, one
of the most powerful and effective of the positive emotions has been proven to
be appreciation.
UP YOUR MICRONUTRIENTS
Good nutritional is
important for proper brain development and maintenance of normal cognitive function.
Through unique biological functions, various micronutrients affect brain
function and the brain requires a constant supply for energy metabolism of
neurons and cells, neurotransmitter synthesis and action, nerve impulse
propagation, and homocysteine metabolism. Further research shows that deficiencies
in various micronutrients, especially B vitamins, have very adverse effects on
cognition.
Source:
Visit Strong Brain 365 on Facebook
Visit Strong Brain 365 on Google+
kmdeanda@yahoo.com
602-529-6450
