We have all heard that Omega 3 Fatty Acids are good for the brain. The best source is from seafood and fish, which makes it harder for vegetarians, but of course there are always supplements especially if they contain EFA and DHA.

As always there are counter-arguments to many claims and this article reports findings that do not support the benefits of omega 3 and brain ageing.

Coping with conflicting reports is confusing, but all we can do is gather the latest information and make informed decisions. Therefore take a look at this article explaining more about the benefits of fatty fish. It also addresses the value of phosphorus in our diet via bee pollen and lecithin, this bit is great news for vegetarians.

In actual fact, vegetarians do not lose out on all those great brain-boosting nutrients with their well-balanced healthy diet, or do they?

An interesting article discussing the work of neurologist Dr David Perlmutter suggests that grains are not good for brains and neither are dairy products, both being sticky. These are often the staple of a vegetarian diet. To make matters worse he advocates the benefits of grass fed beef.

So far this is not boding well for vegetarians, but there is a silver lining as two of his other top foods are coconut oil and avocado.

I am not suggesting that someone who follows a vegetarian diet should introduced oily fish and beef, but it’s useful to understand the latest findings especially about brain health and memory. Read this for yourself and see what you think.

There is one thing everyone seems to agree on and that is the benefits of chocolate! Of course, this has to be high in cocoa content, but hey this is good news right? So snuggle up with that hot chocolate and enjoy. Now do I make it with milk or water?

Brain health and memory

What’s worse, cancer or Alzheimer’s Disease? This is a question sometimes used in surveys to find out what people are most afraid of. What would be your answer?

The answers from surveys are mixed, because both are dreadful things to happen to a person. That said, overall people recognise that cancer treatments are successful for many these days, but for those with Alzheimer’s Disease there is no cure at the moment. Therefore, the general consensus is Alzheimer’s Disease is worse.

Ongoing research

There is much research going on today studying dementia and Alzheimer’s Disease, looking at prevention and slowing down decline. The findings are looking promising, but they all take effort by us as individuals.

But what a great way to spend our time! The brain is magnificent, highly complex and creates our world as we experience it. Why wouldn’t we want to support it and nurture it with passion and enthusiasm?

The brain is both malleable and flexible, which means that we can help it improve every day right up until we die. How amazing is that!

We all know that a well-balanced diet keeps us slim and healthy, but how many of us consider that the food we eat affects our brain? Nutrients such as omega 3, fatty acids, antioxidants and whole grains are vital for brain health. Take a look at this link to give you an idea of the foods we need.

Keeping active

Equally, physical exercise is not just about physical health. Research has now shown that the best thing we can do for a healthy brain is get that oxygen pumping around the body and brain. This doesn’t have to be in an expensive gym. A brisk walk on a daily basis will go a long way – stay physically active. The important thing is to find a physical activity you enjoy, especially if it involves others in a sociable way. If you choose to take up a new activity, it’s best to chat to your GP first.

On the subject of activity, evidence that mental exercises help ward off cognitive decline is emerging. More research is needed, but keeping the brain mentally active has no side effects and can only have a positive effect. This article is worth reading.

In addition, drinking enough water is something to be mindful of. Sometimes dehydration can present itself as dementia, so don’t wait until you feel thirsty, always have a glass of water by your side and take regular sips.

A good night’s rest

We are also aware of the dangers of too much stress, but did you know that stress is linked with premature ageing? And how about sleep? Have you ever noticed how muddled you become when over-tired, it’s very hard to concentrate after a tiring day.

Getting enough sleep is hugely beneficial to the brain, as is having a social network that you enjoy, have fun and laugh with. Stimulation and motivation is key to keeping our grey matter in good shape, so learning something new, doing things differently will all lay down new neural pathways in the brain.

You are in charge of this awesome gift. You are the star, the leading man/woman of your brain’s story. Yes things can go wrong, but we can do an enormous amount to help ourselves.

FAQs

I have heard that apple juice is good for the brain. Is this right?

Antioxidants have an anti-ageing effect and are thought help prevent various cancers and Alzheimer’s Disease. Apple juice is an antioxidant. It also increases the neurotransmitter acetylcholine in the brain and studies have shown that this helps memory.

How does stress affect the brain?

When we sense danger the adrenal glands secrete the hormone adrenaline. This is when we experience a faster heartbeat, raised blood pressure and sugar in the blood stream. This is nature’s fantastic fast way to prepare us to take action to get out of trouble. The hypothalamus in the brain also signals the pituitary gland to trigger the secretion of cortisol from the adrenals. This is good news. The bad news comes if cortisol remains high in our system. Prolonged cortisol from chronic stress can lead to depression and destroys brain cells. This typically happens in the hippocampus area of the brain, which is strongly linked to certain memories.

Cortisol also affects other brain neurotransmitters, making it difficult to consolidate memories, badly affecting sleep and eating patterns as well as emotions.

I can't meditate, but I've read it could keep my brain healthy. Any tips?

Research now confirms that meditation is good for the brain. It helps us train the brain to ignore feelings of anxiety, at the same time allowing us to rationalise a possible stressful situation. It encourages empathy and compassion. Brains need daily workouts, so training the brain to meditate should be a daily commitment.

Meditation also puts brain waves in a different state. For instance, brain waves at Beta 15-30 Hz is when we are awake and alert in the normal sense. Alpha 9-14 Hz is when we are relaxed and calm and in a meditative state. Theta 4-8 Hz is deep relaxation and in deeper mediation. Delta 1-3 Hz is deep dreamless sleep. When we slow the brain down to Theta through meditation we encourage greater creativity, memory and concentration.

This is all good news, but a lot of people who try to meditate find their minds wandering and give up. If this is you, I suggest you go to meditation classes or listen to meditation CDs. You can even download meditation apps on phones and computers.

The benefits of meditation are manifold so keep trying, even if we don’t do it very well, we are still helping our brains.

I have two sugars in my coffee. Is this OK?

Caffeine is a drug. It’s a stimulant that raises blood pressure, anxiety levels and interferes with a good night’s sleep. Moderate consumption however, is said to protect against neurodegenerative diseases such as Parkinson’s Disease and Alzheimer’s Disease. Like most things, perhaps moderation is the key.

Excess sugar consumption is linked with high levels of the bad cholesterol (LDL), increased plaque in arteries and various cancers. It is also toxic and impairs brain function such as poor memory, learning disorders and depression.

The problem with sugar is that it?s hidden in many other foods as a preservative or flavouring, so it’s hard to know exactly how much we are consuming. You didn’t mention how many cups of coffee you drink a day, but in light of the fact we consume more sugar than we realise it may be a good idea to stop sugar in your coffee.

Is it right that carbohydrates are brain food?

The brain gets its energy from glucose in our blood. The best way of getting this is through the slow energy release of brown rice, wholewheat, wheatbran and brown pasta. But the brain also loves oily fish, berries and generally a well balanced diet.

I have trouble concentrating in the afternoon, but I eat a sensible lunch. Can you help?

If you had a well-balanced lunch that wasn’t too heavy, this could be for a few reasons. Your energy slump may be helped by a nutritious snack mid afternoon such as a few nuts and seeds. If this doesn’t help, are you drinking enough water? Dehydration can make us feel very groggy. On the other hand it might be that your body needs some activity to get the oxygen pumping again. Perhaps going up and down stairs a few times or going outside for a short walk would help.

A word for vegetarians