As most of you readers know I am currently taking courses toward becoming a Registered Nurse. My most recent endeavor has been Microbiology (and a little Pathophysiology on my own time) which has proven to be quite difficult but extremely intriguing. I can be found numerous evenings sprawled out on the living room floor reading about diseases and their symptoms, certain that I have contracted some virus because lately I have felt fatigue, forgetful, accident prone...I undoubtedly have subcortical dementia!
Well, maybe not quite, but haven't we all experienced times where we feel we are 'Losing our mind', 'Not the sharpest tool in the shed', or 'A few fries short of a happy meal'? Personally speaking, those moments come much mor
e often then I would prefer, or like to admit! I regard those 'brain farts'(excuse my un-ladylike expression) as gracious God-given opportunities to remain humble and level headed. Maybe you don't experience these types of "mental pauses", but for those of us who do I conducted a little research of my own to offer a bit of encouragement and steps for reclaiming your brain.There are several important areas to consider as you pursue brain health and fitness. First and foremost are the basics that we would all guess-i.e. diet, exercise, and rest.
These are key contributors to the output and functioning capabilities of our trustee noggin.
DIET-
- Eat a variety of foods. Preparing yourself a rainbow of different foods can help keep your brain healthy for years to come. A varied diet provides numerous vitamins, minerals and nutrients that are needed to keep your brain in top shape.
- Add blueberries to your menu. Studies have shown that blueberries play an important role in protecting the brain from oxidative stress as well as reducing the effects of brain impairing diseases such as Alzheimer's and Dementia.
- Drink Pomegranate juice, or if you want to add an extra
boost of brain juice attempt to open one yourself. Pomegranates have been shown to have extraordinary benefits by providing antioxidants that bind up the body's free radicals(a natural by-product emitted by our cells after the use of oxygen) Free-radicals left unattended lead to most all degenerative diseases, heart disease, cancers and pre-mature aging. - Keep hydrated. Be sure to get your daily intake of WATER. Drinking 8 cups of water per day may sound like a lot, but did you know 8 cups is only what's necessary for replacing the amount of fluid you expel during the day? A typical adult loses 1.5Liters of H20 a day through urine output, and another liter will be expended through perspiration, breathing and bowel movements. Water is also responsible for 77% of our brain weight!
- Incorporate a selection a foods that contain omega-3 fatty acids, vitamin B or Alpha-linolenic acid, which in the body, can become omega-3. These fats are vital to brain health. Our brain uses fatty-acids to build specialized cells which allow you to think and feel. Two-thirds of our brain is fat( so if someone calls you a Fat Head, say thank you kindly) and all cells throughout the body rely on fatty acid to form their cell walls. Excellent dietary sources of these healthy fats are found naturally in Salmon(preferably wild), Flaxseed(or flax seed oil/supplement), Walnuts, green leafy vegetables, and sea vegetables.
- Eat breakfast. Start your day right by taking the time to care for yourself. It's best to eat larger meals as you start your day and less as it comes to a close. A great food to help you establish a stable blood sugar level and keep you satisfied longer is oatmeal. Steel cut oats may take a little longer to prepare but are preferable to rolled oats. Both, however, provide you the benefit of lowering LDL cholesterol and have shown to offer a significant reduction in cases of heart disease.
- Dark Chocolate triggers the systems in your brain that pump dopamine. These systems enable us to learn and enhance memory.
S-- Fitness is important for brain health, which is ultimately the foundation of our well-being. To get ideas and more advanced information regarding exercise options, explanations and in depth research it may be to your benefit to visit: www.healthlinkblog.blogspot.com. Much time and diligence has been put in to it's content and it will cover far more then I am able to fit in to this blog. Also This article may peak your interest if you have the time to review it.
- Take a trip to a museum, or exhibit, register for a class at your church or local community college. In order to keep brain cells growing it is vital that we engage ourselves in new and unfamiliar activities. You may not be aware, but remaining in a redundant and invariable environment actually allows the brain synapses to degenerate . Learning new and challenging activities, and different concepts keep the brain active and encoura
ge the development of new cells. Give an energy boost to your cells by absorbing the new information and relaying it to a friend or colleague. As you recite or write you are holding each idea in mind for the four or five seconds that are needed for the temporary memory to be converted into a permanent one. In other words, the few minutes that it takes for you to review and think about what you are trying to learn is the minimum length of time that neuroscientists believe is necessary to allow thought to go into a lasting, more easily retrievable memory. Grasping a new concept and conveying it to another is shown to be a very effective approach to retain knowledge as well as maintain activity throughout different regions of the brain. - Memorize a song or poetry. Focusing on listening to the song will boost the levels of acetylcholine in your brain, improving your memory abilities. The Hippocampus is respons
ible for retaining short term memory and allowing for new memories to be formed. By memorizing lyrics to a song or part of your favorite book you are actually exercising this region of the brain and again encouraging an increase of blood flow as well as formation of synapses. - Humor. Life can throw curve balls at us but we can't let it dissolve our happiness. Smiling and laughter, believe it or not, may mitigate our stress and
allow for healthier emotions to be established. Laughter stimulates both sides of the brain to enhance learning. It eases muscle tension and psychological stress, which keeps the brain alert and allows the ability to retain more information. Mood is elevated by striving to find humor in difficult and frustrating situations. Laughing at ourselves and the situation helps reveal that small things are not the earth-shattering events they sometimes seem to be. Looking at a problem from a different perspective can make it seem less formidable and provide opportunities for greater objectivity and insight. Humor also helps us avoid loneliness by connecting with others who are attracted to genuine cheerfulness. And the good feeling that we get when we laugh can remain with us as an internal experience even after the laughter subsides. - Socialize. Stay connected with your friends and family. Studies performed on a group of elderly individuals revealed that those who maintained positive social interactions and conversed with others who engaged in mentally stimulating topics/discussions were more likely to have accurate facts and recollection.
- Sleep in. Getting a few extra hours of sleep, if you've stayed up late or have had a demanding day, can help rejuvenate you and improve your mental abilities. Enjoy resting a little bit longer on your weekend mornings. Lack of sleep allows for so many impairments that could easily be evaded if only we would obey our instinct. The immune system and brain function is severely debilitated when proper rest has not been implemented. It is shown that a sleep deprived individual performs equally poor or worse than an individual who is intoxicated!
- Spirituality is more critical then you may choose to believe when it comes to psychologica
l health. This article expounds on the issue and offers a sundry of studies and results that affirm the relationship between spiritual and mental health. Look in to it:
I could expand this blog in to several volumes but I realize you who have followed me this far in to the article are most likely becoming exhausted by some of its redundancy...I wish you well on your highbrow healthy endeavors, and gladly welcome your questions and commentary. Now go out and Reclaim you Brain!
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