This may be an obvious question for the health conscience amongst us but there are influences that may be less cogent.

Exceeding safe alcohol limits regularly. partaking in recreational drug use, smoking, and eating a poor diet are the least brain-friendly pastimes you can partake in. Less innocuous activities that unbalance a healthy brain are disturbed sleep, too little exercise, high blood pressure, and simply not engaging your grey matter. These considerations put brain health at the forefront of the agenda, as they are very common factors that can affect even the most virtuous of us!

What should, must and can we do about it?!

Of the  Energy the body produces the brain uses a massive 20%; armed with this information it is crucial to ensure the foods we consume provide adequate nutrition to support our control center.  Poor energy production can create symptoms such as memory problems, fatigue, and difficulty concentrating. 

In a very digestible nutshell, the brain benefits from:

5 to 10 pieces of fruits and vegetables per day should come in the form of soup, stew, snacking dried fruit, or smoothies; chances are you are well on the way to hitting that target. To get you thinking; why not count the portions of fruit and vegetables you have consumed today?

But what is a portion of fruit or veg you may ask? The World Health Organisation has a clear guideline on what constitutes a portion!.

 We have highlighted a few for you below.

Fruit

*Two or more plums, two satsumas, three apricots, or seven strawberries 

*One apple, pear, banana, nectarine, or orange 

*Half a grapefruit, one large slice of pineapple, or two slices of mango

*30g/ one heaping tablespoon of dried fruit

Vegetables

*Two broccoli florets, four heaped tablespoons of cooked spinach or kale

*Three  heaped tablespoons of cooked carrots, peas, sweet corn, or eight cauliflower florets 

*one medium tomato or seven cherry tomatoes; 5 cm piece of cucumber or 1 1/2  sticks of celery

Did you know when awake the brain can generate approximately 23 Watts of power?

Carbohydrates

They are essential and not all bad for you.  Good choices can be brown bread, whole-wheat pasta, brown rice, and cereals. tAs a rule of thumb, if the food is white, for example, white bread, then it’s likely to have been lightly processed to get that commercially attractive color. Carbohydrates are your buddy (best friend) for improved concentration and mental performance.

Essential Fat

Intake is easily achieved if you eat oily fish mackerel, sardines, herring, or eggs and lean meat.

The brain consists of 60% fat a fifth of which is composed of the essential fatty acids known as Omega3s and Omega6s.  These brain-supporting nutrients are not produced in the body so, including eggs, avocados, poultry, and nuts will cover the Omega6s,  but Omega3s  are mostly found in oily fish, seeds, and nuts.

Protein 

It is commonly found in lean meats, fish, pulses, legumes, and tofu.  its primary function is for growth and repair.

 it is always a good practice to limit sugar and salt, as recommended by public health organizations. A healthy balanced diet is the bedrock for good brain health but making leisure time, being active, and planning ahead to mitigate anxiety when traveling or doing something new; is also good advice.

How the brain changes with age

Your brain is an organ but it behaves like a muscle and muscles love to learn and be challenged as we move through the different life stages; our brain acquires new information; learns fresh practices and develops different habits.

 Old nerf connections are lost; new ones are built, in the ever-changing environment that is the brain.  These processes are known as brain plasticity. Age is a wonderful thing, without it, we could not hope to be exposed to the magnitude of influences necessary to grow and expand the mind and its ability.

Being a wise owl s great, however noticeable changes in brain performance to creep in as we get older.  forgetting to take medicine or having difficulty remembering names could be an indication there is cause for concern.

Age 10 to 30

The brain reaches maturity when we reach our 20s. Areas such as reasoning, impulse control, and planning are fully developed.

Age 30 to 40 

It’s at this period in our lives that nerve cells start to gradually decline and brain volume starts to reduce

Age 42 to 50

Short-term memory may be trickier to recall as the first signs of gradual brain volume decline starts to show. Reactions to complex situations may take that much longer

Age 50 to 60 

Understanding, creativity, financial literacy, and language are still acute; however, multitasking may be a little more of a challenge

Age 60 to 70 

Reasoning, creativity, and solving problems are still sharp although processing information may slow down.

A 70 +

Cognitive health problems may become apparent; lifestyle and health issues will start to express themselves.

Keeping your brain active

Let’s get Physical

Did you know that exercise and being physically active are not the same thing? Being physically active simply means that you are mobile walking the dog, making a cup of tea, or visiting the shops.

Performing exercise means that you are raising your heart rate to improve your fitness.  it’s this activity that is of the most benefit to brain health.  Increasing the blood flow around the body has positive effects on cerebral performance;  so get that heart rate pumping!

According to a study, improving your balance can also pave the way for a healthy brain.  Balance and toning exercises may have a supporting effect on the part of the brain that controls mobility, better balance means we are less prone to trips and falls.

Learn Something New

This is a no-brainer, now that we know how much the brain loves to be challenged. When we acquire new skills or absorb new information the brain establishes new connections between nerve cells. As we repeat the practice it strengthens these connections.  The Brain makes complex decisions on how to process and store new material using different pathways which helps to change our performance. It is this process we attribute to improved cognitive flexibility and our ability to learn.

Brain Food

Nutrition plays a pertinent role in maintaining a sharp mind.  By paying attention to the food you consume you are supporting brain function and health. The well-reported attributes of oily fish are not likely to half-past you.  We are certainly avocated by their health-giving properties.

It is the essential fatty acids that the body cannot produce that we obtain from oily fish that nourish the brain;  after all, as we know now,  the brain is made of 60% fat.  The most effective essential fatty acids for brain health are EPA and DHA and oily fish provide ample amounts of these nutrients in the bioavailable form.  Almost 50% weight of the neuronal membranes is accounted for by DHA.  Widely known as Omega3s, these EFAs build cell membranes and foster new brain cell development.  Adding macrele, sardines, pilchards, or kippers to your diet, or linseed or Chia seeds if you are vegetarian, will support cognitive health.  If fish is limited in your diet you may consider a potency fish oil supplement, leafy green vegetables, blueberries, nuts, eggs, and seeds all packed with brain-loving nutrients and are easily incorporated into a daily menu.

Brain Therapy

Hit the Hay… when we sleep the brain doesn’t just switch off, it begins a clearing and restorative process. Getting a good night’s sleep allows the brain to perform vital housekeeping tasks,  such as washing waste from the brain by using cerebral spinal fluid. This task is possible only when we sleep as brain cells reduce in size opening channels between cells allowing fluid to pass through and sweep toxins away that build up during the day.  With this knowledge, it is not difficult to understand how a poor night’s sleep can interrupt this important work and result in a brain fog in the morning. Catching those valuable zzz also serves as a time for the brain to ingrain information taken throughout the day and preserve important memories. After quality rest, the brain performs better, and memory, focus accuracy, and creativity all benefit. So, pull up the pillow, defuse some soothing lavender oil, and sleep into the brain-supporting slumber.

Watch what you Drink

The Jury seems to be at a stalemate on this topic. Coverage in the media encourages that a little of what you fancy does you good and the next day abstinence is back in favor.  Whatever your view, getting sozzled may be fun but the hangover the next day is evidence enough that your brain wasn’t in on the party!

Alcohol interferes with brain chemistry, upsetting basic functions such as thoughts and feelings. Memory is also impaired and judgment can be affected too.  The brain processes slow down and short-term memory can even fail.

 It is sensible advice to preserve your precious mind, drink responsibly, and follow recommended alcohol guidelines by your authorities.

Connect

There is a lot to be said about happiness affecting brain health.  Connecting with family friends or like-minded people can provide a wealth of brain-loving endorphins.  being a socially active person can protect your mental well-being and on the flip side, loneliness can have a detrimental effect on cognitive health. Isolation is up there as a health risk along with obesity and health. Volunteering is heralded as being an excellent way to support brain health. 

Staying connected is how our species evolve and thrive,  the same principle applies today.  To live a happy life and maintain optimal cognitive conditions we need to spend time with people, laugh, share memories, and learn new things together, history knows we are good at it! 

Companionship takes many forms, and one never to be undervalued is the comfort that pets lend to our well-being.

Our furry friends create a routine and need our attention which adds structure to our day and gives a sense of purpose. 

They are perfect motivators for a daily exercise regime, who could deny those ‘ love my eyes’!  And can smooth away the owner’s tensions by stroking or playing with them.

 it is widely recognized that animals have a positive impact on our mental health and there are programs in place where animals visit patients in hospitals and residents in assisted living to help lift their spirits and improve their quality of life.

Pregnancy

Did you know there are approximately 100 billion nerve cells in the brain? In early pregnancy, they develop at a rate of  250,000 per minute.

Providing what your baby needs during pregnancy is what your body will do naturally,  however, the resources need to be ‘in the bank’, so to speak, there is plenty of attention paid to diet advice for pregnant couples with an emphasis on nourishment that will support their baby’s development. No less conceded is the baby’s growing brain.  Rapid growth changes occur in a baby’s brain during weeks 24 to 42 with a significant spurt from week 34. Similarly, the foods we consume for our own brain health stand to benefit that of gestating babies.

Brain supporting Supplements –

where to get your Vitamins -Nature’s Best UK

 I am going to list a few brain supplements that  I think are the best ones to use, but let’s start with antioxidants – antioxidants can be categorized into 2 groups 

1. Flavonoids – mainly found in plants include; Anthocyanidins- red grapes, blueberries, grapeseed, bilberry – Catechins- dark chocolate and tea 

2. Non-Flavonoids – found in plant pigment; Carotenoids – carrots, oranges, butternut squash –  Minerals- selenium, eggs Brazil nuts, grains, and fish and Vitamins; C – citrus fruit, broccoli, strawberries, and E – almonds, sunflower seeds, leafy green vegetables.

Below are some recommendations of natural brain health-promoting supplements offered by a company in England called “Natures Best”, I do not get a commission by mentioning or promoting them, (well maybe a 10% discount on my next order) I order some of the items for the past 4 years from them, and I am very happy with the company and the products.  They are completely natural, delivered all over the place, and are very efficient.

°Turmeric 60 0r 120 tablets

°Curcumem  60 tablets

°Fish Oil Omega 3s 1100mg

°Refreshall 120 tablets

°Sage 2500mg

°Vitamin E 400iu

°Vitamin B-100 Complex

°Rosemary Oil  20ml or 50 ml

Click here to buy it