A Healthy Brain… at any age

  • Jaspal Bajwa
  • India
  • Aug 16, 2014

 

 

Can memory and intelligence be boosted…or is it entirely a matter of genes? The emerging science of Neurogenesis is throwing some interesting light on the subject. Although it is quite common to experience some memory loss with ageing – technically called Mild Cognitive Impairment(MCI) – conditions like Alzheimer’s, dementia and schizophrenia can be far more debilitating. The good news is that the management of  stress levels, combined with an optimum exercise regimen and nutrition, can dramatically improve our clarity of mind, speed of thinking, attention span, memory and the ability to focus … at any age and at any time. Neurogenesis literally means ‘birth of new neurons in the brain’. Neurons are the basic building blocks of our Central Nervous System. At one time it was believed that Neurogenesis occurs only in newly developing organisms (pre-natal development), but research during the last decade has confirmed that Neurogenesis continues throughout our life! This can directly impact our ability to think, learn and memorise…as also impact our mood. In adults, the growth of new brain cells occurs in the hippocampus – which is involved with memory, learning, mood and other cognitive functions. Diet can impact the process at four different levels: through calorie intake, meal frequency, meal texture and meal content. 

The brain is 60% fat, and the right fats are essential for brain health. Composed of a highly complex network of neurons, the brain is made from what we eat. In addition to leading to the regeneration of neurons, what we eat also directly impacts neurotransmitters - the messengers that keep the brain active. Patrick Holford, in his ‘Optimum Nutrition for the Mind’, emphasises that we should keep a close check on stress-related Homo-cysteine levels in the blood. Although the ‘H factor’ tends to go up with age, it is important to keep it below 7 - and ideally below 5 for people under 40. This is what keeps zillions of essential biochemicals in balance - ready to kick-in within a micro-second, whether for focused thinking or when dealing with stress, as a part of the ‘fight or flight’ syndrome when we sense danger. Essential fats are critical for making enough of Acetylcholine - the mind and memory neurotransmitter that helps protect against nerve damage, while building more neurons and synapses. To prevent an imbalance in essential fatty acids, it is important to avoid saturated or denatured fats, and hold back from gorging on refined sugars and empty calories (junk foods) or overly processed foods. The roller-coaster of blood sugar swings must be avoided, by taking the time to savour food and masticate (chew) each morsel well. Eating slow-release complex carbohydrates (whole grains, brown rice, oats, millets) together is good. Even better is a robust emphasis on natural, raw or minimally processed foods – especially organic greens, vegetables, fruits and nuts & seeds. Vitamins and antioxidants that need to be imbibed are Vitamin C, B2, Niacin (B3), B6, B 12, Folic Acid and TMG(Trimethylglycine). Additionally, CoQ10 (100 mg daily) improves brain oxygenation. Deficiencies of Zinc Retinoic Acid (made from Vitamin A) must be avoided, as these micro-nutrients are important for Hippocampal Neurogenesis. 


Tip of the Week

As important as it is to promote Neurogenesis, we must also be alert to what can be toxic to this vitality boosting process. There are over 201  chemicals that are toxic to the human brain. Of these only 5 (lead, methylmercury, arsenic, PCBs and toluene) have been studied in some detail. We must keep ourselves active - mentally as well as physically, and balanced with regular meditation. Other mind-nourishing activities, like communion with Nature, playing, or listening to calming or inspirational music can make a huge difference. At the end of the day, the ability to celebrate the things that went well and to firmly put away those that didn’t, impacts our quality-of-sleep and the repair mechanisms in our body. A number of studies clearly show that prolonged sleep-loss (in a manner similar to adrenal stress hormones) can inhibit Hippocampal Neurogenesis. The same holds for smoking or excessive consumption of caffeinated drinks. 


Nature’s Wonder Foods of the Week : Brain Health-friendly Foods

Eating plenty of fresh and whole foods, to build the arsenal of antioxidants in our body, is a great way to start. Servings of dark green leafy and root vegetables, as well as fresh fruits, can be taken up to five or more times per day. Curcumin, found in turmeric (haldi), has potent brain-boosting properties. Additionally, a few examples of power-packed antioxidant foods are:   

Vitamin C : citrus fruits , berries, broccoli, kiwi, amla (Indian gooseberry or amalaki)  

Flavonoid/anthocyanidin : berries, dark grapes, beets, prunes, cherries 

Vitamin E  & Selenium : nuts and seeds, wheat germ, beans, oysters, mushrooms

Beta carotene : carrots, sweet potato, squash, apricots and watercress

Glutathione foods: like legumes, garlic, onions, nuts & seeds

Epicatechin-rich green tea, which contains ECGC.

Brain-healthy fats like Omega 3 are the most critical for building neuronal connections and receptor sites for neurotransmitters - more specifically DHA - the brain-building fat, combined with the equally important mood enhancing EPA. Higher blood levels of Omega 3 fats raise serotonin levels, which enhances a sense of well-being.  Some practitioners recommend that the combined intake of EPA & DHA should ideally cross 1,000 mg per day, especially after the age of 50. The best fish for brain fats are fresh mackerel, herring, sardine, tuna, anchovy, salmon and trout. Flaxseed can be one of the best sources of Omega 3s for vegetarians. Cold pressed seed oils (e.g. flaxseed, hemp) are recommended as salad dressings.

In Ayurveda, a class of herbs called Medhya herbs are particularly good for brain health. Brahmi (Hermestis Monniera) and Gotu Kola increase circulation in the brain, improving our memory. Aloweed (Shankapushpi) has been used to treat insomnia, and as a brain tonic. In Europe, Gingko Biloba has been used for cerebral insufficiency, as it can enhance blood flow to the brain and the Central Nervous System. Other herbs that help in memory building are anise, ginseng and rosemary. Recent studies with Psilocybin - a naturally occurring psychedelic compound produced by more than 200 species of mushrooms - has been found to increase Hippocampal Neurogenesis in mice. Ibogaine, a naturally occurring psychoactive substance found in plants, and which has been used for spiritual and healing purposes in central Africa, is also being studied.


For Education purposes only; always consult a Healthcare Practitioner for medical conditions


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