Helping Ourselves
By Dr. Natalie Krapivensky MBBS, FRANZCP, PhD
There are many things that we can do ourselves to provide the right environment for healthy brain function. This is not a definitive list and some have immediate effects, while others require a belief that you are doing good things for your brain.
Here are some facts you should be aware of:
- Mental decline generally starts before 40.
- We must keep our brains in shape, no matter what the age.
- The brain needs exercise
- Unused parts of the brain stop working
- New parts of the brain can be awoken through different mental activities
- Neurones die off in middle and old age
- New pathways can be created to by-pass defective areas.
- You can nourish the brain with food and supplements.
Diet
What we eat can have significant impact on our brain performance and much has been written about �brain foods�. A search on GoogleTM will reveal many articles and guides on good foods for improved brain function.
The brain in particular loves foods the are high in Omega3 Fatty Acids which can be found in deep sea (cold water) fish such as salmon, tuna and sardines. But also can be found in Walnuts, Brazil nuts, Olives, Olive Oil.
Timing if food intake is important so always have a good breakfast.
Many people struggle with mental clarify after eating. If you are required to do some major concentration after lunch it is a good idea to remove simple carbohydrates from your lunch on that day.
Also supplements can help brain performance. Vitamin E and C help counteract the effects of aging and there are a range specific supplements for various conditions.
Exercise:
Your brain is like a muscle. The more you use it the fitter it becomes. Don�t use it and the you begin to lose some of the connections and you will have trouble with memory and learning.
Exercise you brain but learning new things, challenging it new activities such as puzzles, stop using the calculator, read a book, take up a hobby, learn a language. New activities which use different parts of the brain will build stamina, vitality and cognitive improvements.
Cardio-vascular exercise is also important to maintain a good flow of blood and glucose to the brain. Find opportunities to as exercise to your life eg. Walk up a flight of stairs, or take a short walk during lunchtime.
Stress
Stress and fatigue in our busy lives have a direct negative impact on brain performance.
De-stress you life where ever possible or create outlets to convert internal stress into external stress (e.g. exercise). There is evidence that stress actually damages the brain.
Plan contemplation times in the day where you can sit back and do nothing but relax and contemplate. 10 minute spells will deliver amazing clarity (it no coincidence that siestas were adopted in countries where the hot environment creates stress on the body).
Learn to manage anxiety. Anxiety increases blood pressure and heart rate which directly affect the brains ability to generate chemicals required to function properly.
Extended periods of stress and anxiety damage the nerve endings in our brain.
Depression
10% to 20% of us will experience major depression in some time of our lives. This can be in response to trauma or losses but often it is a defense mechanism that the brain uses to tell us that we need to slow down.
Extended periods of depression slow down the brains metabolism and damage memory function.
Depressions is often not diagnosed because people are afraid to talk of such issues, but it does require medical attention.
Treat it early and it will be just another episode in your life that you dealt with and moved on.
Sleep
The brain requires deep sleep to repair itself and REM (Rapid eye movement) consolidates the days learning and activities.
It is important to have consistently high quality sleep to ensure proper brain function. Some people suffer from sleep apnoea and become fatigued and suffer memory problems, irritability, poor concentration and can even lead to stroke.
If we are aware and look for the signs we can do something about them.
Talk to you medical practitioner is any of these symptoms are present, or come into the centre for an evaluation.
