1)  Nutrition and fluids

- the mainstay of your diet should be fresh fruits and vegetables, nuts and cereals.  Nuts, tofu, lentils and pulses are also excellent sources of protein.  Choose low fat animal sources of protein – poultry, fish and lean meats.  Bison is an excellent choice.  Choose organic sources wherever possible.  Keep junk food to a minimum – they are largely derived from non-living ingredients and are full of additives, many of them toxic, and excess salt.

Specific dietary recommendations for brain health are the following -

avoid saturated fats in your diet

include foods rich in omega 3 fatty acids – raw walnuts and seeds such as pumpkin, hemp and flax, fish

maintain stable blood sugar levels by avoiding refined sugars in baked goods and processed foods but instead choose whole grain breads, muffins, pastas along with fruits, vegetables, lean protein at each meal.

Vitamin D3, the B vitamins and tryptophan (an amino acid found in meats, dairy products and beans) contribute to mood stability and healthy nerve function.

In the summer months, it is especially important to keep hydrated.  Symptoms of dehydration include  thirst, lack of energy, lack of concentration, sluggish reflexes, difficulty making decisions, less alertness, headache, irritability.  Feeling hungry between meals may be a symptom, so rather than taking a snack, drink first.

Average water requirements – 2 litres or 8 glasses a day for an adult, and add 1 or 2 litres if out in the sun and active.

Do not rely on cold alcohol drinks for hydration.  A cool beer may be refreshing but it acts as a diuretic which has the opposite of affect – more fluid loss and dehydration.

2)  Rest -

Your sleep is important for your overall health and brain function.  Do whatever it takes to maintain adequate hours and quality of sleep.  Take action to clear anything that may be interfering with your sleep – physical factors such as pain, excessive noise or temperature;  emotional factors such as stress and worries.

Remember you can make up for short summer nights of sleep with cat naps during the day.  Relaxing fully, even though you don’t sleep, is also restorative.  Relaxing on the beach or poolside for example.

3)  Meditate -

Meditation is an excellent ‘de-stressor’.  It acts to release the pressure of conscious and unconscious thoughts that contribute to tension at all levels of our being – mental, emotional, spiritual and physical.  The benefits of meditation are numerous – more energy, clarity of thinking, more calmness, less irritabililty, more effective decision making and productivity, being more present, improved sleep.

There are many forms and techniques of meditation.  One of the simplest is to get quiet and follow your breath in and out, notice your thoughts and let them go, without any effort, just bringing your attention back to an awareness of your breath.  You may like to select a word – such as Peace, Calmness, Love or Om as a focal point.  Five to ten minutes twice a day can get you started and to begin to experience benefits.

I use several simple processes that I share with my patients that act similarly to meditation to release the burden of toxic thoughts and feelings.  Ho’oponopono is an example that I wrote of in my June 30th newsletter.

4) Be creative -

One of the best and most fundamental ways to keep your brain in top functioning health is to give it something new to process.  Learn to speak a new language; take a course in something you know nothing about; take up a hobby.  When you do new learning, the brain develops new pathways and neuronal connections that are revitalizing – its own an internal workout.

Remain curious and keep learning and your brain will keep working longer and help you stay young and fit mentally and emotionally.

5) Keep physically active -

More and more studies are showing that keeping physically active is not just good for your body but for your brain as well.  One of the best activities for the brain health is dancing, especially learning a new dance or any physical skill as you get the benefit of learning as well.

6) Have fun and laugh with others -

Connecting socially with friends, family, and co-workers and having fun and laughing are all stimulating for the brain and highly effective in releasing stress.  Somewhere I heard a good belly laugh is ‘internal jogging’.  Taking yourself less seriously and bringing lightness, ease and laughter into your life is ‘the true fountain of youth’.

A summer holiday is a great time to kick back, relax, socialize, play, or get still and take a brake from all your usual mind chatter.  See if you can’t bring a degree of fun, playfulness, and joy with you when you go back to work and ‘Life’.

Dr. Nelie Johnson is a family physician and facilitator for healing – inspiring and guiding people to tap into their own healing potential.  She is a contributing author to a bestselling book and provides seminars, workshops, and private consultations.

Visit www.awarenessheals.ca for more information.

1. less than 7 hours of sleep/night decreases blood flow to the brain and increases weight (can improve sleep with melatonin, relaxation techniques, meditation)
2. eat protein (lean meat, grains, spinach) with every meal to keep blood sugars level and increase ability to focus
3. low-glycemic carbohydrates (fruits & veggies) are important fuel for the brain
4. carbohydrates increases ‘serotonin’ production (our happy chemical); watch for empty high-glycemic carbohydrates (snack food) because they will cause sugar crashes and foggy brain
5. 90% of people don’t eat 7-10 servings of fruits and vegetables/day; Dr. Amen recommends a high quality multivitamin (see consumerlab.com for those which contain ingredients that are on the label)
6. anti-oxidants (vitamins & minerals in food and supplements) help to neutralize free radicals in the brain which cause damage and degeneration
7. 60% of brain is fat by weight; increase good fats (omega 3-salmon, avocado, walnuts, flaxseed) and decrease bad fats (trans fats—shortening, butter)
8. omega 3 fats are necessary for brain, heart, skin and joints; low levels of omega 3 are related to ADD, depression, low brain function (take a high quality fish oil if not eating enough); recommends 1-2 gm/day
9. Dr. Amen’s 12 top brain foods: blueberries, oranges, salmon, tuna, turkey, avocados, spinach, red pepper (3 x vit. C than green), broccoli, oatmeal, walnuts, green tea
10. herbs & spices: tumeric in curry decreases plaques in Alzheimer’s; saffron is an anti-depressant; sage for memory
11. 80% of brain is water; drink 6-10 cups of water/day; hunger is often mistaken for thirst
12. drink less than 200 mg. of caffeine/day; recommends green tea
13. artificial sweeteners (aspartame) is 600 x sweeter than sugar and stimulates cravings; he recommends natural sweeteners such as stevia or splenda
14. 70% of population has trouble processing milk products after age 5
15. sugar, fat (transfats) and salt work on the heroine or addictive centers of the brain
16. caloric restriction is the only longevity factor (eat what your body needs or less); an extra 220 calories/day for 1 year = 23 lbs/year
17. low level of Vitamin D (less sunshine in winter months in Canada) doesn’t tell the brain when you are full; (use Vitamin D supplement to boost immune system)
18. there are 5 brain types for eating disorders: compulsive (night eaters, worriers); impulsive (grab the food when they see it, poor impulse control–low frontal lobe activity); varied (mix of the first 2); sad (low levels of vitamin D); anxious eaters
19. how to manage impulses:
    • good Vitamin D and omega 3 levels in the body
    • eat breakfast
    • small meals
    • balance blood sugars with low-glycemic carbohydrates & chromium
    • decrease use of artificial sweeteners (aspartame)
    • meditate-decreases stress
    • manage food triggers (popcorn at the movies—take food with you)
    • get rid of ANT (automatic negative thoughts)
    • drink water, not calories
20. healthy brain = happier person who makes good decisions about food choices; easier to resist impulses; able to delay gratification…say ‘no’ to unhealthy nutritional habits and ‘yes’ to long term health

Last week I watched a great video on Ted.com called a ‘Stroke of Insight’  by Jill Bolte Taylor. She is a neuroanatomist who suffered a stroke at the age of 37.  Her hemorrhage was in the left brain (responsible for logic, reasoning, language, and past & future thinking) and for a few hours she was disconnected from it. She was mainly functioning from her right brain which thinks in pictures, is creative and lives in the present moment. There are no thoughts of…”I can’t do this”, “what if this happens” or “I wish it was different.” She said it was like being in la-la land. Her brain was quiet–without the usual chatter and worries about the stresses of the outside world.

While watching this movie, I had several ‘awakening’ moments which helps me to understand why my husband acts and thinks the way he does. With his dementia and diminishing left brain, he is quieter and more peaceful. He doesn’t worry or fret over what happened yesterday. He has a wonderful ability to surrender and accept what life is giving him—without anger or shame. He lives in the present moment and doesn’t spend precious energy on the future and what might happen tomorrow, or even the next moment. He has less brain chatter and is content to sit for hours watching the sky without the need to be doing something every minute.

As in every situation there are 2 sides to the coin. On the flip side, there are challenges. He is losing his ability to problem solve and reason. For example, he wanted to know if the box of ziploc bags should go in the freezer because it had a picture of sirloin steaks on the front. He has difficulty understanding the spoken and written word; he doesn’t recognize many of his friends; is hypersensitive to noises (dogs barking, brakes screeching, cell phone rings, musical instruments); and has a changing personality.

I have said many times  that my life is richer than before Dave’s diagnosis of frontotemporal dementia. Watching Dave quietly move through his day, living in the present moment, accepting what life is giving him, and not worrying about what his future holds, is a constant reminder for me to do the same.  

At the end of  the video, Jill suggested that all of us think about moving a little to the right of our left brain. She said our planet would be a more peaceful place to live, and we would see ourselves as ‘one’ with the universe. (Quantum physics has already proven it)

So how about doing something every day to slow down the chatter–go for a walk in the woods, watch children or dogs play, laugh out loud, take art or dance lessons or whatever is fun and feels good doing it. Please watch the video ( http://www.ted.com/talks/lang/eng/jill_bolte_taylor_s_powerful_stroke_of_insight.htmlIt ) and let me know how it applies to your life.

Every time you move your body and raise your heart rate, it increases blood flow to the brain and produces endorphins. Not only are endorphins 50 times more potent than any pain medication, but they also help you feel better. A happier and calmer mind produces lower amounts of the stress hormone, cortisol ( found in high quantities in Alzheimer’s disease). When your mind is quiet, you will retrieve information from your brain more easily. Your immune system is stronger, minimizing your risk (by 35%) of developing degenerative diseases, such as Alzheimer’s and dementia.

Doing a variety of activities – at least 30 minutes, 5-7 days a week – stimulates brain growth, reduces boredom and keeps injury rate down.

#2 Good Nutrition

Do you ever hear the expression…”you are what you eat’?

While researching natural remedies for my rising blood sugars and pressure, I discovered that low-glycemic carbohydrates (fruits, vegetables, grains) are key. They reduce sugar crashes, and cravings throughout the day; stabilize moods; boosts energy, and takes away the ‘fuzzy’ mind at the end of a work day. To maintain a constant energy level, eat smaller meals and snacks 5 times a day.

The brain requires a balance of:
1. carbohydrates for energy;
2. good fats (omega 3- salmon, almonds, avocados) to nourish brain tissue (brain is 60% fat by solid weight);
3. protein (lean meats, soy, legumes, nuts) for balancing blood sugars, and building our neurotransmitters – serotonin and dopamine, for mood control. High fiber foods-grains and nuts – are also critical.

The debate over nutritional supplements is ongoing. More research is supporting the benefits of a good multivitamin/mineral to reduce oxidative stresses and to fill the gaps in our diet. Ginkgo biloba, which increases blood flow to the brain, has also been suggested.

Did you know that the brain is 80% water? By drinking 6-10 glasses of water throughout the day, you will feel less fatigue and ‘foggy’ brain moments. Limiting coffee (dehydrating) to 1-2 cups/day, and alcohol, which damages brain tissue, are a good idea.

#3 Brain Exercises

Our brain has a ‘plasticity’ switch – very active in children. When you learn new skills and tasks, it increases the activity in the hippocampus or memory areas. Adults have a tendency to develop routines – drive the same way to work, have tedious jobs, regular daily habits etc.

Turning on this plasticity switch is as easy as brushing your hair or teeth with non-dominant hand; playing a new sport; taking music lessons or using your creativity in a craft. Other ways to stimulate brain cells – puzzles (crosswords, Sudoku, jigsaw); doing simple math, such as mentally adding up your grocery bill while standing in a line-up, or counting backwards from 100 by 2; reading; playing cards; board games…the list is endless.

#4 Meditate, Yoga, Journal

Calming your mind allows you to live in the ‘present’ moment. There are no worries in this moment, allowing you to feel happier and seeing more of the beauty around you.

Meditating (10-20 minutes/day) is relaxing and clears the pathways for information to flow through your mind effortlessly.

Yoga teaches deep, diaphragmatic breathing – increasing oxygen supply to your body and improving lymph flow, which carries away toxins.

Gratitude journal (writing 5 things you are grateful for every day) helps to focus more on the ‘abundance’ in your life. According to the Universal Law of Attraction – whatever you predominantly think about, you will attract more of it.

#5 Have Fun – Laugh

More than once, I have heard that I am the average of the 5 people whom I spend the most time with. Everyone emits energy – some people are more positive than others. If you want to feel happier and energized, spend time with friends who are more optimistic, and fun to be with. It is refreshing to watch children play and laugh. Why do we have to give that up just because we are grown-ups?

Laughing releases endorphins…happy mind = healthy brain.

It is difficult not to continue writing more tips – such as sleeping 6-8 hours/night (I couldn’t resist adding another one). The number of baby boomers diagnosed with early onset (before age 65) Alzheimer’s and dementia is rising steadily every year. The good news…research and personal experience are showing that, regardless of our age, we can do something to raise the lid on our brain’s potential.

It takes 21 days to develop a habit, so why start today?

Click here to view the embedded video.

Last weekend we visited friends in Calgary who haven’t seen Dave in a year. They were surprised at how well he is doing. It has been 3 years since he was diagnosed (first signs appeared almost 7 years ago) and I have to admit, he is doing much better than I thought he would be doing at this stage.

I have written ‘healthy brain’ tips on twitter, my website and Ezines.com and here are some of my favorites…

1. Exercise 30 minutes/day

Go for a walk, run, cycle, garden or any activity which moves your body and raises your heart rate. It releases endorphins and boosts your immune system. You will feel happier and calmer, with less clutter in your mind. The latest study shows that exercise decreases risk of developing Alzheimer’s by 35%

2.  Sleep 6-8 hours

Allows your brain to recover from daily stresses; important to keep a regular schedule (including weekends) for healthier body rhythms. Warm milk, soft music or a bath is relaxing before bedtime. Adequate rest = increased mental alertness

3. Drink 6-9 glasses of water

The brain is 80% water and being dehydrated by as little as 10% causes significant fatigue and foggier brain; try adding a slice of lemon or lime to water for added taste and health benefits (increases alkalinity)

4.  Eat 3 smaller meals and 2 snacks

This gives consistent energy and fuel to the brain and body; include a balance of low-glycemic carbohydrates ( fruits/veggies/grains), good fats (almonds, salmon) and protein (lean meat, soy, legumes, eggs) which maintains level blood sugars (stabilizes emotions)

5.  Eat 6-9 servings of fruits and vegetables

These provide anti-oxidants to neutralize your stresses and supplies essential vitamins and minerals to keep brain cells healthy. They are low-glycemic carbohydrates, which reduces sugar crashes, maintaining energy and fuel supply 

6.  Nutritional Supplements

High quality vitamin & minerals fills the gaps in your nutrition (poorer quality of food) and neutralizes ‘free radicals’ (caused by stress, poor lifestyle, age etc.) Free radicals affect the health of the cells and accelerate degenerative diseases such as dementia, cancer and diabetes. Gingko biloba helps memory, concentration, and increases blood flow to the brain; CoQ10 is a powerful antioxidant found in all cells—it is an enzyme that converts oxygen into energy; fish oils & omega 3 essential fatty acids help to stabilize nerve cells and improve immune system. For more information see Dr. Amen’s book, Making a Good Brain Great

7.  Write in a gratitude journal

Write 5 things you are grateful for at the end of your day. It will help you to see what you have in your life, instead of focusing on what you don’t have or don’t like about your life. This elevates mood and increases your vibrational frequency, attracting more of what you want in life; happier mood = healthier brain

8. Learn a new activity

This will turn on the ‘plasticity’ switch which activates brain cells and improves memory. Learn a new craft or sport; drive a different way to work; eat with your non-dominant hand; play cards or a board game; read out loud and follow with your finger (activates more cells than silent reading)

9. News fast  (no radio, reading or watching the news)

Bad news sells; notice how you ‘feel’ after watching, listening or reading about homicides, natural disasters, bombings etc. Ask yourself how much this information enriches your life; does it make you feel happy, sad or angry? If the news is important enough, it always finds its way to you.  Then you have a choice of finding out more information

10. Socialize; Laugh; Play

Socializing activates brain centers—requires talking, listening, problem solving and thinking. Laughing releases endorphins, and playing is fun and gives you a break from your problems and worries (boosts immune system and de-clutters your brain)

The great news is that the scientists know less than 15% about the brain. The optimal age for memory is 20 years old, but research is proving there are many ways to improve or maintain a good memory, regardless of age.