Boost Your Brain Power

Most of us take our brain for granted until we begin to forget things too often or experience brain fog. Of course, if someone we know suffers from Alzheimer’s, we may become more curious about brain health. Baby boomers, now in their 50’s and 60’s, are particularly interested in brain health. Many have witnessed the devastating progression of dementia in an aging parent or relative and wonder, "How can I avoid Alzheimer's as I age?"

Here are four proven practices to enhance or even prolong the optimum functioning of your brain.

Use it or Lose it!

According to neuroscientist Dr. Michael Merzenich of The University of California at San Francisco:

“The brain of the average mature adult actually shrinks, as the brain machinery supporting hearing, seeing, feeling, thinking, emotion and movement control degrades over time. These changes occur to a large extent because mature individuals are less likely to use their brains in the specific ways that are required to sustain our cognitive abilities.”

Challenge yourself to improve your cognitive ability. Learn something new - languages or dance steps are great - and then expand your level of learning, perhaps continuing study from basic to the next level. When you learn something rewarding that activity expands brain changes, improving learning and memory.

Concentrate on fine details regarding ordinary things. Note the fine distinctions; how does something taste, exactly? Can you hear the birds singing in your yard or wherever you are? These everyday details, when paid attention to, drive the brain to change its abilities on different levels.

The National Geographic web site has some fascinating videos regarding brain health and features a study of London’s taxi drivers and how their brains change, for the better, over time, because of the constant workout their brains receive from memorizing streets and places. It’s fascinating.

Food for thought

A brain healthy diet also reduces your risk of heart disease and diabetes and includes the following healthy foods:

• Omega 3 fatty acids-such found in raw walnuts, cold-water fish such as halibut, trout, tuna and salmon.

• High antioxidants foods including the vegetables kale, spinach, Brussels sprouts, alfalfa sprouts, broccoli, beets, red bell pepper, onion, corn and eggplant and the fruits prunes, raisins, blueberries, blackberries, strawberries, raspberries, plums, oranges, red grapes and cherries. Walnuts, almonds and pecans also contain vitamin E, a powerful antioxidant. Consume 10-15 per day of these raw nuts and 5-9 cups of vegetables, mostly non-starchy, some raw, in all colors!

Body weight is an important factor for brain health. A one study of people who were obese in middle age were twice as likely to develop dementia in later life. Reduce your intake of foods high in fat and cholesterol. People with high cholesterol and high blood pressure had a six times greater risk of dementia. However, HDL, the “good” cholesterol, may help protect brain cells and a rich sources is foods high in Omega-3’s. Use mono- and polyunsaturated fats, such as olive oil, for baking or grilling food instead of frying and use flax oil on your salads.

A supplement program specific to your needs could be part of a healthy diet to insure brain health. Some supplements such as fish oil, vitamin E, or vitamins E and C together, vitamin B12 and folate may lower your risk of developing Alzheimer’s.

Your brain is about 80 percent water therefore adequate water to hydrate your brain is essential. Dehydration can raise stress hormones, which can damage your brain over time. Drink at least 8 glasses of water a day and avoid or limit liquids with artificial sweeteners, sugar, caffeine, or alcohol. Green tea, though caffeinated, is high in antioxidants and herbal teas are good choices to replace caffeinated beverages.

For some recipes that encourage your brain to be all it can be, visit PattyJames.com

Physical Fitness = Mental Fitness

According to Dr. Daniel G. Amen, of Amen Brain Health Clinics, exercise is “the fountain of youth for your brain. It boosts blood flow to the brain, stimulating the growth of new brain cells and increases chemicals that are important for learning and memory. A brisk 30 minute walk 3 or 4 times a week is all you need. If you don’t know what to do, walk fast, like you’re late.” Remember too, that weight bearing exercise is essential to healthy bones.

Stress Reduction

Chronic stress elevates levels of cortisol and can damage the memory center of your brain. Long-term brain health is supported when you include some of the following practices in your lifestyle:

• Deep breathing
• Meditation
• Massage
• Prayer
• Hypnosis
• Guided imagery or to put it another way visualizing yourself on a beach somewhere

Parting thought: "If you want to test your memory, try to recall what you were worried about one year ago today."

Happy Spring!

Patty