Boost Your Brain Power in 60 Seconds

by Michelle Schoffro Cook

  And considering that the World Health Organization indicates that physical inactivity is the fourth leading risk factor for death, causing approximately 3.2 million deaths worldwide every year, there’s more reason than ever to get started.

  The researchers at Harvard, Stanford, and London’s School of Economics recommended that doctors write prescriptions for exercise, which seems to be having an effect in communities like Leduc, Alberta, Canada.41 Doctors in this community recognized the power of the prescription pad and put it to work to get the community in shape. For a year, doctors handed out “Prescriptions to Get Active,” with information regarding the specific exercise type, intensity, and duration for each patient. Over 200 patients followed the doctors’ advice. According to Justin Balko, MD, president of the Leduc Beaumont Devon Primary Care Network, he was inspired by research he read in New Zealand medical journals that showed prescriptions for exercise increased physical activity in adults by 10 percent for at least a year in that country. But you don’t need a prescription to reap the brain benefits of exercise. In another study in the journal Brain Sciences, scientists found that even a few months of physical exercise increased cognition and improved brain functions in previously sedentary adults. The study participants ranged in age from 42 to 57 years old.42 The scientists found a direct link between verbal learning and memory and cardiovascular fitness. You achieve that by doing the kind of exercise that gets your heart pumping. So lace up your walking shoes, hit the streets, swing those arms, and watch your brain health improve.

  How to Benefit

  You don’t need any expensive equipment or designer gear to benefit from the research that links walking and exercise to a healthier brain and a reduced risk of brain diseases such as depression. All you have to do is motivate yourself to get moving every day. If you find it easier at a certain time of day, then stick to that time every day, at least 5 days a week. You could walk home from work instead of driving. Or you could take the stairs instead of an elevator. Or before you crash in front of the television after dinner, head outside for a walk. There’s no wrong way. Just do whatever works best for you.

  Super Health Bonus

  You won’t just boost brain health; you’ll boost your lung and heart health, as well. By breathing deeper and getting your blood pumping harder, you’ll be oxygenating your blood, which improves oxygen flow to every cell and tissue in your body.

  Many studies show that regular exercise reduces your risk of colon and breast cancer, bone fractures, obesity, diabetes, and cardiovascular diseases. While you’re busy sending oxygen-rich blood to your brain to help it function better, you’ll also reduce your risk of many other health conditions.

  60-SECOND BRAIN HEALTH TIP #43:

  Practice Mind over Platter Because Portion Size Matters

  Kick the overeating habit to significantly reduce memory loss and cognitive impairment.

  You’ve already learned which foods and ingredients to avoid, as well as which ones are the best brain foods, but when it comes to eating for a healthy brain, there is more to the equation.

  New research shows that overeating may double your risk of memory loss. The study, published by the American Academy of Neurology, found that the more calories eaten each day, the higher a person’s risk of developing mental impairment at age 70 and above. Researchers studied 1,200 people between the ages of 70 and 79, including individuals with and without mild cognitive impairment. Mild cognitive impairment is defined as the stage between age-related memory loss and full-blown Alzheimer’s disease. The study participants were divided into three groups based on the number of calories eaten each day. Scientists concluded that the group of people who ate the most calories daily had twice the risk of experiencing mild cognitive impairment.43

  It seems that habitual overeating causes memory loss and cognitive impairment. Based on the study results, we also know that avoiding overeating and eating a healthy, brain-boosting diet like the one described throughout Boost Your Brain Power in 60 Seconds can protect your brain from significant memory loss.

  How to Benefit

  Cutting calories and eating healthy does more than preserve your physical health—it also protects your brain from significant memory loss. Looked at another way, habitual overeating appears to directly cause memory loss and cognitive impairment. So how do you eat less without going hungry? Let’s explore an interesting study examining people’s eating habits and the psychology behind overeating.

  You know you should stop eating that pile of food on your plate, but it’s soooo good and it’s just so hard to stop. How much will you eat? According to a new study titled “Mind over Platter” and conducted at the University of Bristol’s School of Experimental Psychology in the United Kingdom, several things affect how much food we eat,44 including:

  Portion size. The more food you pile up on your plate, the more food you’ll eat. According to research cited in the Atlantic, on average, we eat about 92 percent of all the food on our plates, regardless of how much food we pile on.45 So if we hit the buffet and stack our food sky-high, we’ll probably eat 92 percent of it; conversely, if we stick to a small plate of “rabbit food,” we’re still likely to eat 92 percent of it. This is a serious concern in North America, where portion sizes at many restaurants, fast-food joints, and even at home have grown alongside our collective waistbands. As portion sizes grow, so will our risk of cognitive impairment, as well as our likelihood of obesity, if we keep eating 92 percent of everything in front of us. Knowing this means that you should cut back on the amount you pile on your plate.

  Whether the food is “bottomless.” When people eat from a self-refilling soup bowl, people keep on eating. Meal size grows, even though people do not report feeling more full than when they eat less. When you’re in a restaurant, skip the buffets and other meal options that replenish what you’ve eaten.

  How well we remember our last meal. When people are reminded of another meal they ate, they slow down on consumption of their current meal. In other words, when someone reminds us of the big lunch we ate, we tend to eat less at dinner. There’s no big surprise there, but it makes me wonder whether the results are because we feel guilty that we shouldn’t eat so much or if simply remembering a recent meal tends to make us feel fuller. Either way, take a quick minute before a meal to remind yourself of how much food you’ve eaten in a day.

  Whether we have company. While most people may think they eat more while watching television, research showed that we eat more when we are alone and there is nothing to distract us from our food. Undistracted and on our own, we eat 97 percent of the food on our plates, but if we eat with others or with the TV on, we eat 89 percent of our food. As much as possible, eat with friends or family members. And don’t feel so bad for those times you drop in front of the television to enjoy your dinner.

  Super Health Bonus

  Not only will cutting back on your caloric intake reduce your risk of cognitive decline and the size of your waistline, extensive research shows that doing so on a regular basis may actually increase longevity. So you may find that you live longer when you make a small effort to eat a bit less each day.

  Brain Books in Action

  SUCCESS STORY

  NAME: Shelagh Pritchard

  AGE: 58

  OCCUPATION: Director of an NGO

  “I’ve learned that if you don’t eat perfectly every day, it doesn’t mean you are failing at the task you’ve set for yourself. What it does mean is that you love yourself enough to keep trying and learning how to improve.”

  How I Got Here: After Shelagh Pritchard’s father began to experience memory issues following a major heart attack, she started to look closely at the health patterns in her family and the potential impact on her own life. Shelagh learned that dementia is often linked to lifestyle issues and genetic factors, so she quickly decided to be proactive versus reactive in addressing any problems lurking in her own future. When Shelagh was invited to be a part of a test panel for this boo
k, even though she had not experienced any memory or health problems of her own, she jumped at the opportunity to see how some simple changes might make a difference in her brain health and her everyday life.

  Progress Report: Unfortunately, when the 4-week test panel began, another member of Shelagh’s family experienced a serious health emergency, so she spent the first 3 weeks away from home and in caretaker mode, trying to finesse the eating plan while being unable to cook for herself in her own kitchen. “I found it difficult to focus on the task and plan ahead for my meals. And the emotional stress I was under made me want to eat comfort foods instead of making healthier choices.”

  Because Shelagh was on the road so much and attending to her family member and related hospital visits, she found it easiest to start with the exercises and strategies outlined in Boost Your Brain Power in 60 Seconds and to introduce the food plan afterward. She also spent time carefully reviewing the program, making notes on information that was new to her and keeping a list of supplements and foods to add to her diet. Looking back, Shelagh points out that the simple practice of paying attention to these details made it easier for her to remain mindful of better food choices and track how she felt after eating certain foods.

  Beyond: Shelagh continues to practice mindfulness when it comes to her food choices. “I notice that for me better nutrition means I have more energy and quicker thinking,” she explains. “Every day is not perfect, but I see small improvements, so I am encouraged to continue.”

  CHAPTER 6

  WEEK 4: SUPPLEMENT

  Use These Supplements to Supercharge Your Brain Health and Memory

  This week you’ll learn about the best brain-boosting nutrients, herbs, and medicinal mushrooms that can help you prevent brain diseases, boost your memory, or treat specific brain conditions. As you’ll soon see, many of these natural supplements have been proven both safe and effective. While you may have learned about some of the foods that contain these brain-building substances in Chapter 4, supplements can often provide a much higher dose of the active ingredients than foods alone offer. You should choose at least two of the supplements from this chapter, but of course, you can choose more if you want to. Read through each tip to learn about the strengths of each supplement to find the ones that best fit your health needs. Simply place a check beside each of the supplements you’ve selected to help you stay on track.

  In this section, you’ll learn to:

  44.Give Your Gut a Boost for Better Brain Health

  Certain strains of probiotics have proven brain health benefits and even help prevent brain diseases.

  45.Boost Your Brain Protection with B Vitamins

  B-complex vitamins like niacin, folate, and B12 are essential nutrients for a healthy brain and for the formation of brain messengers known as neurotransmitters.

  46.Combine Forces with CoQ10 to Create Brain Energy

  Give your brain cells an energy boost with the natural nutrient coenzyme Q10.

  47.Enhance Your Levels of Vitamin E to Protect Brain Cells

  Research shows that vitamin E is more effective in the treatment of Alzheimer’s disease than any pharmaceutical drug on the market.

  48.Give Your Brain Chemicals a Boost with the Nutrient 5-HTP

  Boost your mood and prevent mood swings with the “happy hormone.”

  49.Go for Gold with Ginkgo

  Ginkgo helps slow the effects of aging, reduces your risk of dementia, and is a proven medical treatment for Alzheimer’s disease.

  50.Make Magnesium Your Go-To Mineral

  Low magnesium levels, a common occurrence, are linked to decreased cognitive function.

  51.Pick Periwinkle: The Blue Flower for Gray Matter

  Boost your short-term memory or treat dementia with this potent blue flower.

  52.Recycle Brain-Healing Nutrients with Alpha Lipoic Acid

  This powerful nutrient protects both the watery and the fatty parts of your brain from free radical damage.

  53.Seek a Wise Sage

  Boost your mood and short- and long-term memory with sage oil.

  54.Sniff Lavender for a Mood Boost

  Conquer depression with the flower that has proven itself more effective than antidepressant drugs.

  55.Pick Curcumin for a Better Brain

  Give your brain a significant memory boost within an hour of taking this potent nutrient.

  56.Seize Fish Oil Supplements for Superior Intellect

  Give yourself a bigger, more resilient brain with fish oil supplements.

  57.Gain New Hope for Parkinson’s Disease with Gastrodin

  This natural supplement, derived from Chinese orchids, treats headaches, stroke, and even Parkinson’s disease.

  58.Select Cordyceps to Prevent and Treat Stroke

  Prevent and treat stroke with the medicinal mushroom proven to boost learning and memory, too.

  59.Race for Brilliance with Reishi Mushrooms

  Protect your brain from seizures, Huntington’s disease, and stroke damage with this amazing medicinal mushroom.

  60-SECOND BRAIN HEALTH TIP #44:

  Give Your Gut a Boost for Better Brain Health

  Certain strains of probiotics have proven brain health benefits and even help prevent brain diseases.

  When we think of brain diseases, Alzheimer’s disease, dementia, Lou Gehrig’s disease, and Parkinson’s disease come to mind. While the treatments for these conditions tend to be complex and ideally involve many brain-boosting foods and natural medicines, new research suggests that probiotics have a place in the prevention and treatment of these brain conditions, as well.

  That’s because cutting-edge research shows that probiotics can function as antioxidants in your body, reducing the effects of aging. This is especially good news for sufferers of brain diseases and those who wish to prevent them. Your brain is particularly vulnerable to free radical damage, especially the 60 percent of your brain that is made up of fat. Probiotics help to protect the fatty parts of your brain from damage and this, in turn, helps prevent brain diseases like those mentioned above.

  The research into using probiotics for brain health is still fairly new, but the promise and wide-reaching implications it holds are exciting, particularly because the incidence of brain disease is on the rise.

  “What happens in Vegas stays in Vegas,” but the same can’t be said of your gut. What happens in your gut plays a role in determining the health of your brain. These seemingly unrelated parts of your body are actually intimately connected. When it comes to your health, it is more accurately stated as “What happens in your bowels determines the health of your brain.” Sounds crazy, but it’s true. Here are two reasons why your digestive health plays an enormous role in your brain health.

  1.You’ve likely heard that “You are what you eat.” But I think “You are what you eat, digest, absorb, and assimilate” is a better way to put it. After all, what you eat, digest, absorb, and assimilate will become the building blocks of every cell in your body, including those in your brain. If your digestion processes are impaired, your body will lack adequate building blocks to maintain healthy brain and nervous system cells.

  2.Research is showing that the gastrointestinal tract plays a huge part in your body’s immune response. It is one of the main determinants of the levels of inflammation in your body and whether your body will attack healthy tissue. And you may recall our discussion about the inflammation–brain connection in Chapter 1. Getting on top of inflammation is critical to maintaining healthy brain function.

  So how do you boost your gut health to build a healthier brain? First let’s explore some essentials of gut health: Over 100,000,000,000,000 (that’s 100 trillion!) bacteria of more than 400 different species reside in your intestines. Actually, there are more microorganisms found in your digestive tract than there are cells in your body. Most of these bacteria live in your large intestine, which is also known as the colon. You may be alarmed at the very thought of bacteria living in your body, but the
se bacteria are an important part of your health. They help ensure that food is adequately broken down, nutrients are synthesized and absorbed, toxins are eliminated so they cannot be absorbed into your blood, harmful bacteria stay in check, and your immune system is healthy. These beneficial bacteria are also known as flora, microflora, or probiotics (the opposite of antibiotics, which kill bacteria indiscriminately).

  The two main types of beneficial bacteria, which are also called “friendly bacteria,” are Lactobacilli and Bifidobacteria. Research is beginning to show that these two types of microflora can lower your body’s levels of toxic compounds that could have detrimental effects on your brain.

  Studies show that these bacteria lower immune system compounds called cytokines in your gut, and also throughout your bloodstream. Cytokines are linked to anxiety, symptoms of depression, and cognitive disturbances in healthy adults. Cytokines also lower levels of an important brain and nerve cell protector.

  Lactobacilli and Bifidobacteria act as antioxidants in your body. Multiple studies demonstrate probiotics’ protective ability against free radical damage, especially against damage to the fatty component of cells. Your brain is largely made of fat, so protecting the fatty component of cells from free radical damage is important to brain health. Here are two of the studies.

  One study by Dr. Tatyana Oxman and her Israeli colleagues showed that L. bulgaricus protected heart cells against the effects of insufficient oxygenated blood. In the same study, the group of people taking this strain of L. bulgaricus also had a 42 percent reduction in a particular type of inflammatory cytokines.

  Research conducted at UCLA and published in the American Journal of Clinical Nutrition found that consuming certain probiotics could actually produce many brain health benefits, including some linked to sensory and emotional processing. Swedish researchers found that L. plantarum resulted in a 37 percent reduction in the chemicals linked to free radical damage that are elevated in many brain and nerve disorders. They originally studied the effects of these bacteria on smokers to see if probiotics had any protective effects.1 Free radical damage has been linked to brain and nerve diseases, making their research particularly important for those suffering from brain diseases. The researchers also observed the effects of particular inflammatory compounds called interleukin-6 (IL-6). These compounds are elevated in brain diseases, so reducing them through the use of probiotics is helpful in the treatment of brain diseases.2