Boost Your Brain Power in 60 Seconds
Page 14
If your doctor determines that you have an H. pylori infection, it is important to address it immediately. H. pylori infections are often linked to overuse of nonsteroidal anti-inflammatory drugs (NSAIDs), which are available over-the-counter.11 So one of the first steps is to stop using NSAIDs, including Tylenol, Advil, and other common pain medications. Doing so won’t kill the infection, but it will at least stop damaging your gut lining. Once your gut lining is damaged, bacteria can hijack your body’s nutrient absorption system via your gut to gain direct access to your bloodstream.
Next, it is important to start using proven natural medicines to treat the infection. While many doctors prescribe antibiotics, H. pylori is becoming increasingly resistant to antibiotic drugs. That means these drugs will have limited, if any, effectiveness in eliminating the infection.
Certain probiotics have shown great promise in the treatment of H. pylori. But not just any probiotic supplement will do. Most strains of probiotics are not effective against H. pylori, so it is imperative that you choose one that has a proven track record of killing H. pylori. If you choose to take antibiotic drugs, a Russian study found that the probiotic Bifidobacteria bifiform, taken along with the standard drug treatment for H. pylori, improved the effectiveness of the drug treatment while also reducing the side effects of the drugs. The Russian scientists also found that the probiotics demonstrated antibacterial action and enhanced the body’s own immune response against H. pylori.12 Whereas the probiotics were used as an adjunct to drug treatment, the probiotics were effective against the condition when taken on their own, as well.
Bifidobacteria bifiform has a proven track record of treating H. pylori, but it isn’t the only probiotic that can.13 Additional research shows that specific strains of probiotics also have the ability to treat H. pylori infections on their own. In other studies, scientists found that either Lactobacillus strains on their own or in combination with Bifidobacterium and Saccharomyces species effectively reduced the symptoms of H. pylori infections.14 If you’re using antibiotic treatments, it is best to add a probiotic supplement with these above-mentioned strains for greater effectiveness against H. pylori infections.
Once you’ve selected a probiotic supplement that includes strains that have a proven track record against this infection, it is important to add other remedies that boost the probiotic’s effectiveness or assist in killing H. pylori. Naturally occurring compounds found in cranberry juice have been shown in many studies to be effective against H. pylori infections. Researchers conducted a study at the Laboratory of Microbiology and Probiotics, Institute of Nutrition and Food Technology, University of Chile, in Santiago, Chile, to assess the possible effects of combining cranberry juice with probiotics to treat H. pylori infections. The study showed the promise of treating H. pylori with a combination therapy of cranberry juice and L. johnsonii La1 probiotics.15 At the time of writing this book, the probiotic strains L. johnsonii La1, L. reuteri, and S. boulardii have shown the greatest effectiveness against H. pylori when combined with cranberry juice. Drink 8 ounces of unsweetened cranberry juice daily for at least 1 month. Ideally, dilute the cranberry juice 1:1 in water, as well. Don’t skip any days. If you miss a day, begin again to take cranberry juice for a minimum of 1 full month.
Oregano oil has demonstrated significant effectiveness against H. pylori infections on its own, but it usually works most effectively when taken with other antibacterial remedies, because they tend to have synergistic effects. Oregano oil taken on a daily basis has demonstrated significant effectiveness against H. pylori when it’s taken in combination with pure, unsweetened cranberry juice.16 Oregano oil supplements vary widely in quality and effectiveness. Choose an undiluted, high-potency product, such as North American Herb & Spice company’s Physician’s Strength Wild Oregano Oil, which is available in drops and in gel capsules through your natural physician. If you can’t find one who sells this high-potency product, the company also sells a wild oregano oil that is available to the public. Take two gel capsules three times daily for at least 1 month.
According to research presented in the World Journal of Gastroenterology, of the 25 remedies tested by the authors of the study, turmeric is the most effective natural remedy against H. pylori infections.17 Choose a high-potency turmeric supplement with a standardized extract of curcumin, one of the effective ingredients against infections.
Super Health Bonus
In addition to their proven effectiveness against H. pylori infections, the probiotic strains mentioned above, unsweetened cranberry juice, oregano oil, and turmeric have all demonstrated effectiveness against many other types of infections, so you will likely see a boost in your immunity to infectious illnesses.
60-SECOND BRAIN HEALTH TIP #35:
Take the Road Less Traveled to Build New Brain Connections
Try something new to build new brain connections and boost memory.
We are creatures of habit. We usually take the same route to and from work. We frequently eat the same 10 or 20 foods on a regular basis. We watch the same television shows every week. We use the same household products and shop in the same stores. We go to the same coffee shops or restaurants.
The simple act of trying new things or taking a different route home from work actually strengthens the connections between brain cells or builds new connections in your brain. This doesn’t have to mean something extreme, like base jumping or rock climbing; simple things, like cooking something different for dinner, talking with new people, going to a gallery, or taking a class to learn a new skill all build new pathways in your brain to improve memory.
How to Benefit
It might not seem like a big deal to take a different route to work or to try new restaurants, but it is a big deal to your brain. It forces your brain to get off autopilot and think about the things you do on a regular basis. Every day, ask yourself if you can do things you normally do a bit differently than you’ve done them in the past. It could be as simple as striking up a conversation with someone new or taking the scenic route to work, but it all helps boost your brain health.
Super Health Bonus
Trying new things boosts your brain connections and brain health, but it also gives you the opportunity to discover new foods you might love, meet new people who might become friends, or simply expose your mind to different ideas and ways of thinking. In the process, you may learn new things about yourself and expand your horizons at the same time.
60-SECOND BRAIN HEALTH TIP #36:
Beat Stress Before It Affects Your Brain
Soothe stress and boost brain health with seven simple stress-busters.
Stress can cause a significant decline in energy available for your brain, particularly if the stress is chronic or if you have been leading a stressful life for an extended period of time. This can result in memory loss. That’s because stress signals your adrenal glands, two triangular-shaped glands that sit atop your kidneys, to release powerful hormones. These hormones reduce the capacity of your brain to utilize glucose (sugar) as energy. When stress becomes chronic, this ongoing release of hormones actually starves your brain of its fuel and lessens brain energy. One of the most immediate symptoms is memory loss or impaired memory. If the stress continues for long periods of time, these stress hormones can even sever important connections between your brain cells. Whatever information may have existed at that connection may be lost. So you can probably understand why stress management is so critical to a healthy brain.
There are many ways to control stress in your life. Everyone experiences stress to some degree or another, but the way in which you choose to deal with it can determine its effects on your body and brain. The most stressed-out people usually don’t realize how poorly they are dealing with (or, more aptly, not dealing with) stress. Usually these people think they are completely on top of everything in their lives, juggling a hectic work schedule, partner, children and their many activities, family members, in-laws, outlaws, social activities . . . but just
thinking about their lives and the mental “to-do” lists they create for themselves is exhausting.
While you may feel that society demands nothing less than constant work and an active social life, your brain may need a pace that is more manageable. Dare I say we may even need to slow down? Sometimes that’s just what is necessary to manage stress better: Create fewer time commitments. Alternatively, make a commitment to you, your relaxation, and your brain health.
One of the easiest and cheapest options is to simply take time out to do nothing: no work, no socializing, no television. (As brainless as TV often is, you still need a break from it.) Just be. You may be scoffing, “But I can’t. I’m just too busy.” If that, or something similar, was your response, you are probably one of the people most in need of slowing down for a bit. If you can’t take a brief time-out for your health, then that speaks volumes about the stress of your life.
It’s too easy to get caught up in the stresses in life and to put ourselves and our health needs last, but it is important to start considering the long-term effects of doing so. Make your brain health a priority today and every day by making some simple changes in your life.
How to Benefit
Here are eight ways to cope with stress.
1.Don’t skip meals. Skipping meals when you’re busy is a recipe for blood sugar fluctuations. As you just learned, your brain needs a steady supply of energy to function at its best. If you don’t have time for meals, just bring a bag of raw, unsalted pumpkin seeds, walnuts, or almonds along and eat a handful or two every 2 to 3 hours to stabilize your blood sugar and brain energy.
2.Drink water to combat dehydration. Drink plenty of water throughout the day. Your brain and nerve cells require adequate water to function properly and even to transmit the electrical impulses they use to communicate.
3.Pop a B complex and some vitamin C. B-complex vitamins and vitamin C are both depleted by stress. B vitamins are essential for energy production within your body, while vitamin C is the most stress-depleted nutrient.
4.Give yourself the gift of rest. Take some time out to replenish and recharge your energy. Enjoy a hot bath, a nap, or a candlelit evening, or head to bed early so you don’t wear yourself down during the holidays. A few drops of pure lavender essential oil has been shown to reduce tension and boost relaxation.
5.It’s okay to say no to people who steal your energy and stress you out. If your heart isn’t in it, it’s best to honor your instincts and say no.
6.Live within your means. Financial stress is damaging to your health, your relationships, and according to new research, even your IQ. Put the credit cards away to avoid overspending.
7.Go outside and get some fresh air. Just breathing in some oxygen-rich outdoor air can help reduce stress hormone levels in as little as 1 minute.
8.Meditate. Check out 60-Second Brain Health Tip #39 to learn how to meditate and take advantage of meditation’s stress-busting effects.
Super Health Bonus
Stress aggravates most chronic and acute health conditions, so reducing your stress levels may help with any other health challenges you may be facing.
60-SECOND BRAIN HEALTH TIP #37:
Boost Bacteria to Bolster Your Brain
Give your “second brain” a potent microbial boost to significantly reduce your risk of brain diseases.
Called the “second brain” by leading scientists, a healthy balance of flora in your gut helps to determine whether you’ll have a great memory and a strong resistance to brain disease. And what happens in your gut plays a significant role in your brain health. Restoring beneficial bacteria and some healthy yeasts in your intestines can go a long way toward protecting your mental faculties and preventing brain diseases altogether.
When I tell people about this connection between intestinal and brain health—what is known as the gut–brain axis—they frequently tell me that they are covered because they eat yogurt on a regular basis. While yogurt may (or may not) help boost intestinal flora, you need to give your gut a lot more than yogurt to help establish a strong and healthy brain for life. Let’s explore some of the exciting research into the link between beneficial microbes in your gut and your overall brain health.
Some probiotics can actually function as antioxidants within your body, reducing the effects of free radical damage and aging, which is especially good news to those seeking to prevent and treat brain diseases. That’s because your brain is vulnerable to free radical damage, particularly the 60 percent of your brain that is composed of fat. Probiotics may help to protect the fatty parts of your brain from damage, and this, in turn, may help us prevent serious brain diseases such as Alzheimer’s, Parkinson’s, dementia, and others.
Swedish researchers found that supplementing with the probiotic strain Lactobacillus plantarum resulted in a 37 percent reduction of the chemicals linked to free radical damage that are elevated in patients with many brain and nerve disorders.18 Additionally, new research at UCLA found that consuming certain strains of probiotics could actually produce many brain health benefits, including improved sensory and emotional processing.19
Because your brain plays a significant role in whether you suffer from mental health conditions such as anxiety and depression, it is important to look at cutting-edge research into using probiotics to address these serious health concerns. New research links chronic gastrointestinal disorders to altered behavior and higher rates of anxiety and depression.20 In animal studies conducted by the Department of Medicine at McMaster University in Canada, the probiotic Bifidobacterium longum eliminated anxiety and normalized behavior. It appeared to work by reducing the excitability of the nerves in the gut that connect through the vagus nerve to the central nervous system.21
Hungarian researchers found that intestinal inflammation is a key factor in depression and that treating the inflammation with probiotics, along with B-complex vitamins and omega-3 fatty acids, reduced depressive symptoms.22 See 60-Second Brain Health Tips #45 and #22 for more information on using these supplements and foods to boost brain health.
Additional French research demonstrates the power of boosting specific strains of probiotics to improve mood and psychological health. They found that healthy study participants experienced reduced psychological stress, depression, anxiety, anger, and hostility, as well as improved problem-solving skills, when taking Lactobacillus helveticus and B. longum for 30 days.23
For more information on the gut–brain axis or body-wide benefits of probiotics, check out my book The Probiotic Promise.
How to Benefit
While you can still enjoy yogurt if you are already doing so, please keep in mind that the strains mentioned above are not typically found in yogurt. I’m not aware of any yogurt that contains them. Take a probiotic supplement containing proven strains of brain-boosting probiotics such as L. plantarum, B. longum, and L. helveticus on a daily basis. Store your probiotics in the refrigerator and take them on an empty stomach. (First thing in the morning with a large glass of water tends to work well for most people.)
Additionally, kimchi—the national dish of Korea, which is typically a fermented mixture of cabbage, chiles, and garlic—frequently contains the brain-boosting probiotic strain L. plantarum, among many other beneficial microbes. It is an excellent condiment that works well on sandwiches, over brown rice, or as a side dish. Be sure to choose kimchi that hasn’t been pasteurized to ensure that the cultures are still intact.
Super Health Bonus
Kimchi is a great all-natural antiviral remedy. New research conducted at the Department of Biology at Georgia State University found that the probiotics in kimchi confer protection against the flu by regulating your body’s innate immunity.24 So if you choose to enjoy kimchi on a regular basis, you’ll probably find that you’re coming down with fewer flus and viral conditions.
60-SECOND BRAIN HEALTH TIP #38:
Embrace the Tiger and Return to the Mountain for Optimal Brain Health
Stop cognitive declin
e in its tracks with simple tai chi or qigong exercises.
When I suggest that you embrace the tiger and return to the mountain for brain health, I’m not suggesting that you literally need to hug a large carnivorous predator and leave civilization behind; I’m referring to a tai chi exercise. Not only is tai chi a beautiful and graceful form of exercise, it also offers brain health benefits, according to numerous studies.
Research by Lyvonne Carreiro and her colleagues at the University of Florida found that people experienced less cognitive decline when they incorporated tai chi into their lives. Those people living with Parkinson’s disease who attended tai chi classes for only 1 hour weekly for 12 weeks fared better mentally and physically than their counterparts who did not practice tai chi.
Following qigong, another Chinese form of exercise (pronounced chee-GUNG), subjects showed improvement in some aspects of sleep quality. Fatigue remained unchanged in patients with Parkinson’s disease.
A study conducted at the University of Bonn, in Germany, explored the effects of qigong. The study involved 56 people suffering from various levels of Parkinson’s disease severity. Study participants received 90-minute weekly group instruction for 2 months, followed by a 2-month break and a second 2-month treatment period. Participants were assessed at the beginning of the study and after 3 months, 6 months, and 12 months. Researchers found a significant improvement in the qigong group than in the control group after 3 and 6 months. After 1 year (6 months after the end of the study), there was still a significant and sustained difference between the qigong group and the control group, showing the long-term benefits of qigong exercise in people with Parkinson’s disease.25