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Five Areas to Enhance Brain Performance
1. Physical activities
2. Mental stimulation
3. Diet and nutrition
4. Stress Reduction
5. Psychological and emotional well being
Physical Activities
You know that the brain needs lots of blood to function properly. The
blood brings nutrients
and oxygen, supplying energy to the nerve cells. An excellent way to
increase blood flow to
the brain is physical activity. It increases circulation, keeps the
cardiovascular system
healthy, ensuring that the brain cells receive the constant flow of
nutrients and oxygen they
need for peak performance. The brain cannot store energy, so a constant
supply of blood
must be replenished. Exercise will do this.
In a study on the effects
of exercise on brain power, it was found that subjects who regularly do
aerobic exercise perform better on cognitive tests than sedentary
individuals of the same age. The study was done on groups of 55-70 year
olds. There were 3 groups:
one did an aerobic walking program, one did flexibility exercises, and
the third group remained inactive. The people who did aerobic exercise
scored higher than the flexibility group, who scored higher than the
inactive group.
Benefits of Physical
Activities
In numerous studies, scientists have found many other benefits from
physical activities, including: Faster reaction time: People over
60 who exercise regularly showed faster reaction time. Higher levels of
the neurotransmitter noradrenaline: The group that exercised showed an
increase of noradrenaline (associated with memory storage and retrieval)
by as much as 29 percent. This level was maintained for 36 hours. Nerve
growth factors (NGF) increased: Doing physical exercise showed increases
in the level of nerve growth factors (neurotrophins). NGF keep the
neurons healthy and enhance cognitive functions. Formation of new cells
(Neurogenesis): It is now known that new cells can form in certain
sections of the brain. Researchers are seeking ways to affect
neurogenesis. One study found that running affects the levels of
neurogenesis.
Mental Stimulation
Another critical element in enhancing the performance of your brain is
mental stimulation.
Many studies suggest that if you are involved in intellectual activities
that challenge the
brain, you stand a better chance of maintaining memory and other
cognitive functions
as you age.
We know that neurons,
when stimulated intellectually, sprout widely, increasing the volume
of the neuronal network, which possibly compensates for the loss of
neurons in the brain
that occurs with age. The more you use the mind, the more connections
are made, especially when doing new tasks. Offering new experiences –
novelty – opens up new pathways, awakening unused portions of the brain.
Dr. Arnold Scheibel, of UCLA’s Brain Research Institute says, “The most
important thing is to be actively involved in areas unfamiliar to you.”
He recommends that you become involved in intellectually stimulating
activities, choosing those that are new and different for you. He urges:
“Do puzzles, try a musical instrument, fix something, try the arts,
dance, and be with provocative people.” The best advice is to be
committed to a varied intellectual diet and plenty of challenging mental
exercise. Significant improvement in memory was reported when older
adults were involved in cognitive training. Other skills were also
improved. Tutorials and training in spatial orientation and inductive
reasoning produced gains in scores testing these skills. Those who did
not receive any cognitive coaching showed decline in these skills. Some
researchers are exploring the hypothesis that stimulating the mind can
guard against dementia. Recently an exciting study was reported by
scientists from the Albert Einstein College of Medicine in New York
City. They found that increased participation in leisure activities has
been associated with a lower risk of dementia, both for Alzheimer’s
disease and vascular dementia. The leisure activities included reading,
playing board games, doing crossword puzzles, playing a musical
instrument and dancing. The more participation in activities, the
better, but just taking part in a single activity one day a week had a
positive effect. The
activities include many strategies and techniques to improve your
everyday life.
Diet and Nutrition
Eat well! What you put in your body affects your general health and
function of your brain as well. All the commonly suggested foods apply –
fruits, vegetables, low fat and protein. Protein helps to maintain
neurotransmitters and keeps nerve cells healthy.
Acetylcholine is the
neurotransmitter that affects memory. Including choline in the diet will
support the formation of this neurotransmitter along with the enzymes
that help it function. Sources of choline include: soy beans, egg yolks,
peanuts and liver. One study showed that those who get a high level of
choline early in life may be more intelligent and retain their mental
abilities as they age.
The B vitamins have long
been recommended for improvement in brain power. A lack of B-12 can
affect your memory. Including such foods as seafood, meat, dairy
products, spinach, asparagus, and beans in your diet will replenish
B-12. If your diet is limited, it is suggested that supplements with
B-6, B-12, and folic acid be taken. Anti-oxidants, Vitamins C and E, are
also important for the healthy maintenance of the brain. It is not
certain how much Vitamin E is needed. Many experts recommend 400 I.U.
daily.
Other Supplements
There is a rather large array of over-the-counter products, drugs and
supplements, which claim to improve brain power. Many of these
claims are not substantiated in the research. Ginko Biloba is one that
has received a lot of publicity. Ginko affects the vascular system,
dilating the blood vessels. It is marketed as a dietary supplement that
claims to improve memory, enhance concentration, and sharpen mental
focus. The evidence that ginko can produce improvement in these areas is
minimal. Many studies involving effectiveness were poorly designed and
done with small groups of people. Researchers are still exploring the
role of estrogen in promoting brain function. Estrogen has been
considered to help promote growth of dendrites. Women going through
menopause complain about loss of short term memory and problems with the
ability to focus – probably due to declining levels of estrogen. A study
was done at McGill University, Montreal, in which some women were given
estrogen, others a placebo, after having hysterectomy operations. The
placebo women scored significantly lower on tests of logical reasoning
and short-term memory after the surgery than women who had the estrogen,
who showed no change in logical reasoning. Estrogen appears to boost
levels of acetylcholine, crucial to learning and memory. As estrogen
levels drop, the quality of cell connections may decline.
It has long been known that after one cigarette there will be an
increase in recall in simple psychological tests. Nicotine strengthens
communication between the neurons in the hippocampus, which are involved
in learning and memory. It increases the amount of neurotransmitters
released, greatly increasing the odds that the message will reach the
next neuron. Studies revealed that nicotine delivered by a trans-dermal
patch may improve the performance of Alzheimer’s patients on learning
tasks. People at risk for Alzheimer’s Disease may not have to choose
between senility and cancer. The studies were funded by tobacco people.
Stress Reduction
Some researchers feel that constant stress and worry can contribute to
the possibility of getting Alzheimer’s disease. Investigations of rats
have shown that prolonged stress kills off cells in the hippocampus, a
structure deep inside the brain that functions in memory. Stress can
raise blood pressure. Also, a chemical called cortisol, produced by the
adrenal glands when there is stress, can cause damage to the cortex of
the brain. High levels of cortisol have been found in Alzheimer’s
patients. Most of us have stress in our lives. There are numerous
programs and techniques like yoga, meditation, and even exercise, which
will help to reduce stress. Being involved with other people,
socialization, volunteering, and joining groups helps to distract you
from some of the causes of stress in your life.
Psychological and Emotional
Well-Being
One should work on developing a positive outlook toward aging. First of
all, have a flexible attitude. Be willing to try new things, be
creative, and attempt unusual ways of doing some everyday tasks. There
is less mental decline in people who are willing to make changes, learn
new things, and explore new places. Scientists have found that a rigid
adherence to routine seems to be associated with declines in brain power
and low satisfaction in life. Successful participation in mental
exercises will lead to changes in self-confidence. You might not worry
so much about “losing it.” You probably have noticed that many young
people forget things, but they don’t get upset about it. Worry about
losing memory becomes a self-fulfilling prophecy, which will contribute
to depression and memory loss.
Take control of your
life. Psychologists report on a condition called “learned helplessness.”
This is when people become resigned to fate due to past experiences.
They acquire the attitude, mental set, or habit, that whatever they are
doing will have no effect and therefore it isn’t worth trying to do
anything. If you think of mental slowdowns as inevitable, then you will
be guilty of learned helplessness. The knowledge that age-related
decline in mental ability is reversible can motive you to do all you can
to age successfully. Immunize yourself against learned helplessness and
take hold of all the challenges you can!
Retirement can be
exciting and fulfilling. Continue your education, try taking courses,
look for new environmental stimulation, keep active, and focus on the
steps to enhance the
performance of your brain.
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Alaskan Brain Food
By Julie
Beatty, ADRAA Education Director
On a hot Saturday
afternoon in Anchorage, families mill about in the sunshine, soaking in
the smells and sounds of the Downtown Market where local farmers sell
fresh Alaskan produce. Countless Alaskans enjoy fishing for salmon in
the state’s abundant rivers and streams. The Matanuska-Susitna Valley is
renown for producing huge vegetables such as cabbage and carrots in its
rich soil. The mountains and fertile valleys provide sweet berries of
many kind: raspberries, cranberries, blueberries, currants, to name a
few.
What a bounty we enjoy as Alaskans, and what an opportunity for “an
ounce of prevention.” Fresh Alaskan foods sold such as Alaska Grown
produce and seafood from local waters provide a great source of those
Omega-3’s and antioxidants so vital in reducing the risk of heart
disease and stroke and protecting brain cells.
So why are the Omega3s and antioxidants in our local salmon and produce
so important?
Alaskan salmon are rich in omega-3 fatty acids, a kind of
polyunsaturated fat recognized as being important to human health. While
eating too many foods rich in saturated fats has been associated with
the development of degenerative diseases, polyunsaturated fatty acids
that include omega-3s are actually good for you.
Studying the Inuit people of Greenland in the 1970’s, researchers found
that individuals eating diets of salmon, whale, and seal suffered less
from certain diseases including diabetes mellitus, rheumatoid arthritis,
and coronary heart disease than individuals of European descent. While
their diets were high in fat, researchers noted that all of these foods
were rich in omega-3’s which provide disease countering benefits.
Omega-3s are termed essential because the body cannot make them on its
own. Scientists have found that without a sufficient supply of omega-3
through nutrition, the body will use saturated fats to make cell
membranes. These membranes are less elastic. This can be negative as the
heart will have a more difficult time returning to a resting state.
Omega-3s can improve heart health. They have been shown to play a part
in keeping cholesterol levels low, stabilizing irregular heart beat, and
reducing blood pressure. They are natural blood thinners, reducing the
platelet aggregation that can cause blood clots and stroke.
In addition, studies have shown that that the brain is remarkably fatty
and needs omega-3s to function properly. Scientists have found a link
between the presence of low concentrations of omega-3 fatty acids and
mood disorders.
Regarding Alaska produce, current research suggests that certain foods
appear to protect brain cells. These are typically dark-skinned fruits
and vegetables such as blueberries, collards, kale, and spinach which
have high antioxidant levels. In the Land of the Midnight Sun, our
veggies are packed with vitamins. What a treat to enjoy the fruits of
summer.
To celebrate the summer
season and our local flavors, ADRAA Outreach staff have done some
creative cooking. Below are two of our favorite recipes, using local
omega-3 and antioxidant rich foods. Enjoy and Happy Solstice!! - Julie
Beatty, ADRAA Education Director
Delicious and Smart too!
Strawberry Spinach Salad
(From www.allrecipes.com)
Prep Time: 10 Minutes
Start to Finish: 1 Hour, 10 Minutes
Serves: 4
Ingredients:
2 tablespoons sesame seeds
1 tablespoon poppy seeds
½ cup white sugar
½ cup olive oil
¼ cup distilled white vinegar
¼ teaspoon paprika
¼ teaspoon Worcestershire sauce
1 tablespoon minced onion
10 ounces fresh spinach – rinsed, dried, and torn into bite-size pieces
1 quart strawberries – cleaned, hulled, and sliced
¼ cup almonds, blanched and slivered
Directions:
1. In a medium bowl, whisk together the sesame seeds, poppy seeds,
sugar, olive oil, vinegar, paprika, Worcestershire sauce, and onion.
Cover and chill for one hour.
2. In a large bowl, combine the spinach, strawberries, and almonds. Pour
dressing over salad and toss. Refrigerate 10 to 15 minutes before
serving.
Grilled Salmon with North African Flavors
(From The Essential Eating Well Cookbook by Patsy Jamieson)
Prep Time: 15 Minutes
Start to Finish: 45 Minutes
Serves: 4
Ingredients:
¼ cup low-fat or nonfat plain yogurt
¼ cup chopped fresh parsley
¼ cup chopped fresh cilantro
2 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
3 cloves garlic, minced
1 ½ teaspoons paprika
1 teaspoon ground cumin
¼ teaspoon salt, or to taste
Freshly ground pepper, to taste
1 pound center-cut salmon fillet, cut into 4 portions (see Cooking Tip
below Directions)
1 lemon, cut into wedges
Directions:
1. Stir together yogurt, parsley, cilantro, lemon juice, oil, garlic,
paprika, cumin, salt and pepper in a small bowl. Reserve ¼ cup for
sauce; cover and refrigerate. Place salmon fillets in a large sealable
plastic bag. Pour in the remaining herb mixture; seal the bag and turn
to coat. Refrigerate for 20 to 30 minutes, turning the bag over once.
2. Meanwhile, preheat grill to medium-high.
3. Oil the grill rack. Remove the salmon from the marinade, blotting any
excess. Grill the salmon until browned and opaque in the center, 4 to 6
minutes per side. To serve, top each piece with a dollop of the reserved
sauce and garnish with lemon wedges.
Cooking Tip: Keeping the skin on when grilling salmon helps hold the
fish together and protects the delicate flesh from the searing heat.
Once cooked, the skin slips off easily.
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