Easy Brain Health

In this article today I want to share with you, my 3 top tips to look after your brain. The brain is one of those organs in the body that we can tend to forget when it comes to fitness. Ask yourself – “Have you neglected the grey matter for too long?” If so, these tips will help your brain get into great shape in a very short period of time. Go easy on yourself – instead of trying to implement them all today, why not try and work them into you schedule over the coming days or even over the next fortnight.

Ok here we go.

1. Drink More Water. OK you may have heard me say this one before, however this is very important indeed! The brain is made up of 80% water and this water plays an essential part in its function. When we are dehydrated, we can reduce our sense of well-being and significantly reduce our performance and our learning. We are also seriously risking our long term mental health. On average, the human body can lose up to 2.5 litres of water per day. These losses are through the lungs, skin (sweat) and through our urine. We must aim to at least replenish this loss on a daily basis. Try drinking more water throughout the day and eating more fruit and vegetables, as these too are full of water.

2. Eat the right fats for your brain! The brain is made up of a total of 60% fat, which includes – saturated fat and cholesterol. Now most of us may at first consider fat to be unhealthy, however there are some fats that our brains need to function normally. 20% of the brains fat should be made up of essential fatty acids or Omega-3 and Omega-6. These two essential fatty acids are important as they can not be made within your body, so you need to make sure that you are getting them from your diet. Eat oily fish as these are a well-known source of Omega-3 and Omega-6.

3. Exercise. Keep your brain fit by keeping your body in shape! Scientists have shown us that regular exercise can massively reduce the effects of depression, anxiety and stress. In fact in a lot of cases, exercise can work just as well as anti-depressants. Keeping your grey matter happy will also keep it healthy! You can do this by introducing a daily brisk walk through the park or maybe take a dance class!

So there we have it! By increasing your water, eating the right amount of Omega-3 and Omega-6 and taking a daily brisk walk you will already be feeling great and looking forward to a bright future!

Richard MacKenzie
http://www.articlesbase.com/self-help-articles/healthy-brain-happy-brain-94306.html

Many people don’t understand how important nutrition is to their brain. And, when they don’t get the nutrition their brain needs to think intelligently, it doesn’t help them to understand this simple concept – good nutrition feeds your brain!

After all, your brain is part of your body and it’s well understood that you need certain nutrients for your body. Why wouldn’t you need certain specific nutrients for your brain too? Yet, most people are extremely casual about what they eat – as if it’s only a matter of taste that’s important.

But, if your brain is developed enough to think clearly, it will be easy to understand this question. What’s the most important factor to our intellectual and cognitive development?

Some people say it’s genetics. Other’s say it’s the environment. While still others might argue that the most important factor in a person’s brain development is their self-discipline – in other words, how the use their brain.

But, while all these factors do play an important role, the single most important factor for brain development and intellectual capacity is a person’s daily diet and the nutrition your get from it.

You’re probably familiar with the saying, “Garbage in, garbage out.” Well, if you’re eating an unhealthy diet, then that same principle applies to your brain. Eating garbage robs you of your brain’s full potential.

And it gets even worse. If you have a family and are eating a poor diet, you’re definitely dooming your children to a future of mediocre intelligence, poorly developed verbal skills, eyesight, hearing and many other physical and mental drawbacks.

But wait, it’s not too late! The good news is that at any time during a person’s lifetime they can still turn to nutrition for a better brain.

If you’re ready to improve the mental capacity and functionality of your own and your family’s brains, consider this. While all of your nutrition is important, the most important and beneficial nutritional factors for your brain are the DHA, EPA and other omega 3 essential fatty acids found in fish.

Studies show that nearly 70 percent of a baby’s brain and more than 60 percent of the adult brain is made up of essential DHA and EPA fatty acids and that an adequate dietary intake of these oils is absolutely vital for mental and emotional health.

That’s why, among other reasons, the U.S. National Institutes of Health recommends that all adults supplement with a daily intake of about 650 mg of fish oil containing balanced ratios of EPA and DHA. Pregnant and nursing mothers should take nearly 1000 mg a day.

It’s simply the smart thing to do.

You can get these special brain nutrients from eating more fatty fish and from taking pure fish oil supplements on a daily basis. Don’t you think it’s time to get started?

Michael Byrd
http://www.articlesbase.com/nutrition-articles/nutrition-and-brain-development-109689.html

Mental activity can keep your mind sharp. Continue to learn and challenge yourself and your brain continues to grow.

Review the following tips to help challenge your brain to continual growth:

• Learn to play a musical instrument
• Play scrabble or do crossword puzzles
• Interact with others
• Switch careers or start a new one
• Start a new hobby with crafts, painting, wood-working
• Learn a foreign language
• Volunteer
• Travel
• Stay informed about world news
• Read

Taking classes that interest you or just reading more can help you maintain memory longer as you age.

Staying physically active increases blood flow to all parts of the body, including the brain; exercise may even promote cell growth in the brain. Exercise makes you feel more energetic and alert. Just recently I started a membership at a local fitness center. I am amazed at how much better I feel after over one month of daily activity in the fitness center. I walk at a moderate speed on the treadmill for 60 minutes everyday. I started out just five minutes per day, then added one minute each day thereafter.

Antioxidants in fruits and vegetables protect and nourish brain cells. Antioxidants may also help prevent cholesterol from damaging the lining of your arteries and slowing blood flow to your brain. Foods high in antioxidants include:

• Oranges
• Berries
• Broccoli
• Spinach
• Carrot
• Sweet potatoes
• Tomatoes

You are more likely to gain the health benefits of antioxidants from eating whole foods than by taking supplements.

Heavy drinkers for many years can experience permanent brain damage. Heavy drinkers are also at a higher risk of developing memory problems and dementia. If you drink alcohol, do so moderately. If you do not drink alcohol, do not start. Moderate drinking means for women anyone 65 or older, one drink daily. For men under 65, no more than two drinks daily.

Some evidence shows that “moderate” alcohol consumption may prevent Memory Loss; this is not clear how. If you already do not drink, don’t start just for this reason.

Try to keep stress to a minimum. Chronic stress may cause your brain to release hormones that can damage the brain. Chronic stress can also make you feel depressed or anxious. These are feelings that can interfere with your memory.

Protect your head when doing exercise such as riding a bike. Head injury can increase your risk of developing Alzheimer’s disease.

Smokers may have twice the risk of getting Alzheimer’s disease as people who never smoked. It is never too late to stop smoking. You can still reduce risk of memory loss later in life.

If you have a family history of Alzheimer’s disease, talk to your doctor, he or she may be able to suggest ways of preventing the disease that would prove helpful to you.

Keeping regular doctor appointments is a good way to monitor blood pressure, cholesterol level and blood sugar level as well as to be sure your thyroid gland is functioning normally. These are easy ways to know what is going on inside your body.

Source: Mayo Foundation for Medical Education and Research

Disclaimer: *This article is not meant to diagnose, treat or cure any kind of a health problem. These statements have not been evaluated by the Food and Drug Administration. Always consult with your health care provider about any kind of a health problem and especially before beginning any kind of an exercise routine.

This article is FREE to publish with the resource box. Article written 4-2007.

Connie Limon
http://www.articlesbase.com/self-help-articles/keeping-your-mind-and-brain-healthy-139476.html