<브레인 리부트> Written by Christine Wilmeyer, translated by Nayeon Kim, published by Bookie.
The brain has been called ‘the most complex object in the universe’. The brain has 100 billion brain cells known as neurons. There are also billions of glial cells that help neurons. A single neuron can transmit messages between cells using gaps called synapses and form thousands of connections with other neurons. The labyrinth of elaborate cells, conduits, and signals creates more than 100 trillion connections.
We only have one brain. However, natural aging causes thousands of brain cells to disappear every day. When we are exposed to heavy metals, pesticides, toxic chemicals, and excessive stress, we lose more brain cells. Not to mention suffering from brain damage, stroke, and cognitive disorders.
Until now, it was known that the brain no longer produces new neurons in adulthood. However, recent studies have revealed that new brain cells are created even after the age of 60, even in the 80s and 90s. This kind of ‘neurogenesis’ takes place in the hippocampus, and it turns out that it is possible to properly change lifestyles such as exercise, diet, stress, sleep, and intake of nutritional supplements.
According to the author, as a result of long-term clinical trials, the brain with problems such as dementia, Alzheimer’s disease, and memory loss began to change in a positive direction with only minor lifestyle changes. In response, the author asserts, “It is really easy to change the brain.”
Whole grains may reduce the risk of cognitive decline
Even if you change your eating habits, you can make a healthy brain. According to one study, eating more whole grains lowered the risk of age-related cognitive decline. On the other hand, people who did not eat a lot of whole grains were more likely to suffer from cognitive impairment or disease.
Whole grains are rich in fiber, vitamins B and E, and other nutrients essential for cognitive function. The nutrients in whole grains help produce neurotransmitters, including the ‘feel-good chemical’ serotonin.
Aerobic exercise is also beneficial for brain health. Studies have shown that continuing aerobic exercise that increases your heart rate over a period of time, such as running, cycling, or swimming, is very beneficial for improving brain health.
The more muscle you build with resistance exercise, the more places your body can pump blood, which in turn reduces the pressure on your artery walls.
Yoga lowers blood pressure and activates brain circulation. Walking also increases blood flow to the brain, especially if you walk fast enough to raise your heart rate. Walking has another benefit. When the soles of the feet hit the ground violently, the impact causes pressure waves to vibrate through the arteries, further increasing cerebral circulation.
◇ You can rejuvenate your brain just by thinking
Positive thinking lowers cortisol and inflammation in the brain. It increases feel-good neurotransmitters like serotonin and dopamine, which promotes calmness, concentration, and relaxation.
Positive thoughts activate the prefrontal cortex, which regulates thoughts and emotions, and the hippocampus, which increases cognition and learning. It increases telomeres, slows down aging, and helps you make better decisions and find solutions to problems.
Optimism has a profound effect on the body, increasing mortality and quality of life while reducing the risk of chronic disease. One study even found that people with positive thoughts, even with a family history of heart disease, had a one-third lower risk of heart attack or other cardiovascular disease than people with negative thoughts.
◇ How to increase ‘cerebral blood flow’
The liver and muscles store nutrients. However, the brain is an organ that cannot store nutrients. The brain is nourished exclusively through the blood. Therefore, blood flow to the brain is very important. The role of delivering important nutrients such as oxygen, glucose, vitamins, minerals, fats, amino acids, and electrolytes is entirely up to the cerebral blood flow.
The most effective exercises for increasing blood flow to the brain are running, cycling, and swimming. Walking also increases cerebral circulation. If you can’t exercise, just maintaining good posture will help. As soon as you sit upright with your shoulders stretched out and your neck extended, the amount of blood entering the brain increases.
There are foods that are good for brain health. Whole grains, fish and seafood. Whole oats, quinoa, brown rice, millet, buckwheat, and rye are rich in nutrients essential for cognitive function, such as vitamins D and E. Salmon, mackerel, and mussels provide essential fatty acids that our body cannot produce on its own.
Outdoor exercise for vitamin D production, intermittent fasting to help generate nerves and increase neuroplasticity, brain games such as crossword puzzles and Sudoku to help improve concentration, and 10 minutes a day to develop mental and emotional control by stabilizing the sympathetic nervous system. The habit of being idly is an easy and effective brain health protocol.
◇6 essential nutritional supplements for brain health
The author collected 100 former and current NFL (professional football) players from 27 teams who suffered cognitive impairment such as concussion in 2009 and conducted a clinical trial to see how nutritional supplements affect the management of brain diseases and related symptoms.
As a result of the six-month experiment, about 50% of the subjects had an increase in cognitive function, 69% had an improvement in memory, and 53% had an improvement in concentration. It has been proven that nutritional supplements are effective in restoring damaged brain function.
In this regard, the author suggests six nutritional supplements, saying, “Taking nutritional supplements is the best investment we can make for our cognitive health.” The author recommends avoiding products with additives and taking them for at least 3 months to maximize the effect.
▲Omega-3 fatty acids: Substances that make up the cell membranes of the body. It helps with neuronal growth, improved cognition, and reduced inflammation. It reduces the risk of neurodegenerative diseases such as Alzheimer’s disease and promotes the secretion of the happy hormone serotonin.
Multivitamin: Your brain health won’t be ruined without a multivitamin. However, multivitamins are essential if you want to have a healthy brain. This is especially true for modern people who do not have a balanced diet.
▲ Probiotics: From a cognitive point of view, these healthy bacteria help produce mood-boosting neurotransmitters such as dopamine, GABA, and serotonin, which help reduce anxiety and stress.
▲Vitamin D: It is called the ‘sunshine vitamin’. It prevents the accumulation of amyloid plaques known to cause dementia and Alzheimer’s disease. Along with mood-regulating effects, it also has the effect of improving memory and preventing neurodegenerative disorders.
▲Trace minerals: Also called trace minerals, boron, chromium, copper, germanium, iodine (iodine), iron, manganese, molybdenum, selenium, sulfur, vanadium, zinc, etc. It helps in the production of enzymes, hormones, and cells that are important for cognitive function.
▲ Curcumin: The active compound in turmeric. It neutralizes free radicals that damage brain cells through strong antioxidant action. It improves cognitive function by stimulating proteins responsible for the survival, growth, and maintenance of neurons.