Posted on 01 Sep, 2010 -
9 ways to keep your brain working better
Feeding the grey matter and keeping the brain functioning at its best
Pineapples, almonds and keeping an open mind
If your brain doesn’t seem to be working so well these days, it may be that you’re not doing some of these things right
Dear Reader
It unsettles me slightly to picture my brain as the soft, shiny, light gray lump of squiggly matter you see in science books.
The kind of fact that makes more sense to my feelings about the brain is the fact that visual processing makes use of about half of the brain. And that the part of the brain that makes our brain bigger than that other mammals is used for planning, memory, attention and motivation.
Spend a couple of minutes of your time looking around you and being aware of your brain in action and these facts really start to make sense.
It also might make you realise (as it did me) how much the function of the brain makes you who you are and therefore how much you DON’T want to lose it.
So how can we keep our brain working in tip top condition? Here are some of the top tips I’ve found - both for feeding that grey matter and keeping the processes well used and exercised.
If you’ve been finding it hard to concentrate, hard to remember things or having trouble thinking clearly then you may be doing some of these things wrong!
1. Exercise even more crucial than previously thought. According to Dr Amen of the American Psychiatric Association and author of ‘Change Your Brain, Change Your Body’, anybody wanting to keep their brain in good shape must also continue to exercise their body well.
Every time you move about and exercise your body you are also increasing blood flow to the brain. Without that flow the brain does not get all the oxygen and nutrients it needs and both your movements and your thought processes will become slower.
In a study of people in their 70s, those who exercised at least once a week were 30% more likely to maintain their cognitive skills than people who did not.
The best kind of exercises are those that raise your heart rate and also require quick reactions and thinking such as dancing and racquet sports.
2. Maintaining mental dexterity. ‘Use it or lose’ is certainly true for the processes of our brain - right from an early age. Any form of mental activity is better than none - especially reading.
Learning new skills is a great way of working multiple areas of your brain at the same time. To master a new skill you will need to use your memory, learn new forms of movement and coordination and create new pathways of association in your brain.
3. Dental health is also important for brain health. A British study that included thousands of adults, found that gingivitis and periodontal disease diminish cognitive function at any age. So make sure you look after your teeth and visit a dentist regularly.
4. The most important things to eat. Diet, of course, is essential to good health. As far as the brain is concerned you want foods high in antioxidants to fight the damage that free radicals can do to brain cells. Foods that are particularly high in antioxidants are fruits and vegetables and especially berries like strawberries, raspberries, blueberries and blackcurrants… citrus fruit, kiwi fruit, pineapple, leafy green vegetables, brussel sprouts, spinach, red cabbage and peppers.
Protein is essential for building neurons. Fish such as salmon, cod and tuna also contain the omega-3 that helps maintain nerve cell membranes. Other sources of omega-3 include avocados, flax seed and nuts - especially walnuts.
Vitamin D is also believed to be important for supporting cognitive function and mood stability, especially in older people. The best source is sunshine. Salmon, sardines and cod are the best sources from food. Supplements are recommended during the winter.
5. Avoid dehydration. The brain is made up of 80% water so even low dehydration can lead to a decrease in brain function. Make sure you drink enough liquid - preferably water. Be aware that excessive alcohol and caffeine consumption can lead to dehydration. They can also reduce blood flow to the brain.
6. Don’t overdo sugar. Aside from the many long-term health problems associated with eating too much sugar, it can also impair your ability to concentrate and think in the short-term. Avoid sugary snacks if you’re doing something where a lot of brain power is required!
7. Eat more magnesium-rich foods. New research findings released at the beginning of the year suggest that higher levels of magnesium could improve both learning and memory abilities in both the young and old - and slow deterioration.
The research was carried out on rats by Professor Guosong Liu, Director of the Center for Learning and Memory at Tsinghua University in Beijing, China.
“We found that increased brain magnesium enhanced many different forms of learning and memory in both young and aged rats,” says Dr. Liu.
The authors also note that the control rats in this study had a normal diet which is widely accepted to contain a sufficient amount of magnesium, and that the observed effects were due to elevation of magnesium to levels higher than provided by a normal diet.
Spinach and soya beans are good sources as are nuts, especially almonds and cashews. Brown bread is much better than white as the magnesium is in the germ and bran.
8. Reduce your stress levels. Stress can actually lead to damage in the brain if you experience it on a prolonged daily basis. High levels of stress hormones can also lead to depression, anxiety and interfere with the way your brain works.
If you know what the cause of your stress is, look for long-term solutions to lower that stress or cope with it better. On a short-term basis, make sure you take time to relax, have regular breaks and practice relaxation techniques. Hobbies and exercise are great ways of lowering your stress levels.
9. Beware of resting on your laurels or stagnating as you age. A number of recent studies have shown that when people feel that they have reached a good level of achievement or power then they actually start losing their abilities to assess situations well and think effectively.
People who have reached a high level in their profession or skills, for example, often enjoy high levels of self-esteem in that area but this can also stop them from trying, thinking about things hard enough, or questioning whether they are right.
In life in general, we can tend to get set in our beliefs and set in our ways. The more we continue to want to improve ourselves, learn more things and seek new pleasures, the happier and smarter we will remain.
It’s funny, the more I write about different subjects, the more it seems to come down to the same key factors: Eat well, keep active, have fun and try to reduce your stress.
Best wishes for another week
