Easy Brain Health

Your brain is your greatest asset but it is also your body’s most vulnerable organ. It requires constant support from other major organs and is your most susceptible organ to oxidative stress during aging.

Here are some brain facts:

1. Your brain makes up only 2% of your total body weight but requires 20% of your heart’s output of blood to sustain the amount of oxygen that it needs.

2. Your brain is the most oxygen-demanding organ in your body.

3. Your brain uses chemicals (neurotransmitters) to relay important messages to other parts of your body. These same chemicals are also involved in chemical reactions that produce damaging free radicals.

4. If your brain cells become weak or die they cannot repair themselves. Their functions then can be permanently lost if cell death or damage occurs.

Given these susceptibilities, your brain is especially vulnerable to conditions that threaten oxygen supply, such as in head injury, stroke, lung diseases and heart failure. Under these conditions, brain activity will continue even without enough oxygen. This can cause problems that lead to extreme levels of oxidative stress and the over-production of damaging free radicals.

In diseases like Alzheimer’s and Parkinson’s, other damaging factors are at work. In Alzheimer’s disease, a toxic protein called beta-amyloid, forms in your brain tissue. This protein acts as an irritant and causes inflammation in your brain. This inflammation then causes the production of free radicals that can destroy any membranes and cells in their path.

Parkinson’s disease results from unregulated production of the brain chemical dopamine which, with the help of free radicals, becomes toxic to the brain cells that control your motor functions.

Even in a healthy brain, oxygen radicals are produced every moment during normal high-oxygen demand of neuronal activity. In a healthy brain, enzymes and nutritional antioxidants neutralize these radicals.

Benefits of Dietary Antioxidants

What safeguards can healthy people take to reduce risk of diseases and especially to protect their brains from oxidative stress over a lifetime?

The simplest answer is to follow a diet that includes abundant sources of antioxidant chemicals derived from plant foods. Evidence for the benefits of such a dietary regimen has only been demonstrated in experiments with animals up until now, but the results are convincing. Over the past eight years, the research activities of Dr. Jim Joseph of the US Department of Agriculture, Boston, have focused on how to protect the brain from oxidative stress with dietary use of antioxidant-rich plants such as strawberries, cranberries, elderberries, blueberries and spinach.

Dr. Joseph’s research findings—a message closely pertinent to this essay—can best be represented by a quote from one of his research reports in 1998: “increased antioxidant protection through diets comprised of fruits and vegetables identified as being high in total antioxidant activity might prevent or reverse the deleterious effects of oxidative stress on neurons.”

Summary: Oxidative stress is a major factor in brain aging. This stress can be combated or balanced by including dietary antioxidants into your daily life. The best way to do this is by eating lots of colorful fruits and vegetables each day.

Reading

* Lau FC, Shukitt-Hale B, Joseph JA. The beneficial effects of fruit polyphenols on brain aging. Neurobiol Aging. 2005 Dec;26 Suppl 1:128-32.

* Joseph JA, Shukitt-Hale B, Denisova NA, Prior RL, Cao G, Martin A, Taglialatela G, Bickford PC. Long-term dietary strawberry, spinach, or vitamin E supplementation retards the onset of age-related neuronal signal-transduction and cognitive behavioral deficits.

J Neurosci. 1998 Oct 1;18(19):8047-55.

* Joseph JA, Nadeau DA, Underwood A. The Color Code. Hyperion, New York, 2002.

Copyright 2006 Berry Health Inc.

Dr. Paul Gross
http://www.articlesbase.com/advice-articles/antioxidants-and-brain-health-76954.html

A recent interesting report from the Alliance for Aging Research encourages all of us to keep our brains healthy.

It’s important as you age, but also important at any age.

At this time of the year, when people make all kind of resolutions, one of the most frequent is to improve our state of health in one way or another.

This can also include keeping our brain’s healthy.

Here is a list of actions you can take, and make part of your life to assure your brain stays in the best of shape.

Step 1 – Eat a Brain-Healthy Diet.

What is a brain-healthy diet?

It is one that is rich in omega-3 fatty acids (commonly found in fish, specially fed chicken (via their eggs) some fruits and vegetables), essential amounts of proteins only, plentiful antioxidants (found in a host of natural foods) lots of fruits and vegetables, foods rich in vitamin B (such as lentils); minimum amounts or no trans fats; and fiber-rich non-processed carbohydrates.

Step 2 – Stay Mentally Active

Every year resolve to learn something new. Let it be a language, a skill, some dance, something new each year. Keep your mind active.

Stay away from TV as much as you can, and replace it with the computer.

Take classes in something, and read as much as you can. The brain needs this stimuli to maintain its cognitive levels.

Step 3 – Exercise Regularly

Nothing is as important for the body and brain as regular exercise.

Regular exercise always increases circulation, improves one coordination, and helps prevent conditions that increase the risk of dementia such as heart disease, stroke and diabetes.

Step 4 – Remain Socially Active

Do not remain a recluse. Be with your friends, become a volunteer and work with people, take regular outings to new places, and new countries. Let your eyes see new sights, your ears new sounds, taste new foods.

Step 5 – Sleep Well

The healthy brain needs for your body to sleep and rest. When you are deprived of enough sleep, the brain suffers.

Step 6 – Stress Management

Simple stress is often healthful, but long protracted stress puts the brain (and body via the immune system) at increased risk.

There are wonderful ways to manage your stress, such as yoga, enjoyable hobbies, regular journeys to spas, healthful massage, and a host of other options. Use them, and let the stress pass away from you.

Step 7 – Safety

Don’t take chances.

The damage an injury to the head cannot be under-estimated, especially triggering the onset of dementia.

Step 8 – Watch Your General Health

Keep a healthy weight, control high-blood pressure, hypertension, and guard against diabetes.

Each of these can negatively affect your cognitive state.

Step 9 – Avoid Unhealthful Habits

If you smoke, stop now.

If you over drink stop, and limit yourself of moderate amounts of wine, and an occasional drink.

Illegal drugs of any kind will negatively affect your cognitive state, and surely hasten the onset of dementia.

Step 10 – Genetic Disposition

If there is any history of dementia, or other cognitive diseases in your family, you can take steps before it become too late.

The previous 9 steps are a good start, and consultation with your doctor can be the start of protecting your brain’s health

Sacha Tarkovsky
http://www.articlesbase.com/wellness-articles/brain-health-the-10-steps-to-keep-your-brain-healthy-92026.html

A proven, successful way of combating stress and relaxing is offered through the practice of Tai chi techniques, yoga, meditation and other ‘eastern’ alternative therapies. I personally have tried all of them to ease stress ad found the best results came from the Tai Chi techniques.

If your stress won’t seem to dissipate and you’ve tried everything possible, you should first try changing your lifestyle and remove the stressors. With less stress, you will find it easier for your brain and body to relax. This is the goal of most eastern alternative treatments. Tai Chi is no exception. Tai Chi presents techniques that will promote relaxation and ease stress, through the use of ‘mind/body’ therapy. Tai Chi techniques are perfect for people, like me, who cannot stay in a seated position for long for meditation or yoga. ‘Motion therapy’, which, if done regularly, promotes activity and lessens your chances of illness. Tai chi involves every part of the body and therefore can offer more health benefits than other eastern therapies and western style exercises such as aerobics and other high impact exercises. I have found, after I began performing Tai Chi many times weekly, that I can relax easier and let go of stress better. I am more flexible and physically fit. The movements are very slow and smooth, making Tai Chi a perfect solution for physical and mental exercise for persons young or old.

Tai Chi presents two techniques that help with relaxation and ease stress. The most important exercise in Tai Chi is called ‘pushing hand’. I really thought this name would mean Tai Chi would be an exercise program for older people and I didn’t think I would receive many benefits. But, immediately, I could feel the results. Tai Chi is typically not performed as a form of martial arts in USA, but rather as an exercise routine. “Pushing hands” promotes a mental focus on moving with opponents’ energies and redirecting their force, with circular movements. I think Tai Chi is really simple to learn and anyone of any age can benefit from practicing Tai Chi.

“Pushing hands” requires practicing three separate steps to use the Tai Chi techniques. The first uses a single hand technique. The second simply incorporates the use of both hands. The third step is the use of both hands and specific ’stepping movements’. It should be noted that the movements are quite smooth and ‘gentle’. This ’smoothness’ allows for the participant to focus on the martial art of Tai Chi and be better prepared for how the style’s defense techniques work. By having an understanding of the techniques, you can better control your inner chi at the proper moment in both the form and in self-defense, making your techniques stronger and controlling.

I have never needed to use my Tai Chi training for fighting or self-defense in the many years I have been practicing, but the Tai Chi techniques have shown a substantial effect on how I relax and handle stress.

Yoshi Kundagawa
http://www.articlesbase.com/health-articles/tai-chi-techniques-that-helps-with-relaxation-and-eases-stress-113738.html

Neuroscience has changed considerably in the past 20 years. An example of change over period is the concept of brain plasticity. Brain plasticity refers to the brain’s ability to rewire itself, relocating information processing functions to different brain areas and/or neural networks. Two decades ago, it was believed that brain networks were static after its initial formation period. Now that belief has changed. The study of brain plasticity has profound implications in human learning and behaviour, and as such, for mental health.

To better understand this concept, let’s take a quick tour of the human brain, neural networks, and the plastic potential therein.

Brains, Neurons and Networks

The brain is a multilayered parallel structure in which billions of neurons are interconnected and exchange information through neural networks. In the brain, each neuron is connected to thousands of other neurons through synapses (specialised neuronal junctions). A connected neuron receives input from several other neurons, and when the input weight reaches a threshold value, the neuron propagates an electrical signal that stimulates output through the ignition of a neurotransmitter (input to another neuron).

This electrochemical exchange is the basis of brain cell communication. It is also the premise for the formation of neural networks. These networks are formed during early childhood and are responsible for particular brain tasks, such as learning, pattern recognition and problem-solving. It was believed that once neural networks were formed, they would remain ‘hard-wired’ or inflexible. However, research in the past two decades has indicated that this is not the reality: our neural networks are in fact adaptive, flexible and responsive to change.

Rewiring is the Key

So what does it really mean to have a plastic brain? It has many implications to human behaviour and learning patterns. Primarily, it defies the old adage that “an old dog cannot learn new tricks”. It is clear that with age, it becomes increasingly more difficult to learn new things. However, the brain’s ability to adapt to change perpetuates throughout an individual’s lifetime.

A prominent case of neuroplasticity happened with a patient who spent 19 years in a coma. Terry Wallis, a 19 year old man from Massachusetts (US), woke up after spending 19 years in a minimally conscious state. When scientists scanned his brain combining PET (Positron Emission Tomography) and DTI (Diffusion Tensor Imaging) technologies, they found evidence that Wallis’s brain had “developed new pathways and completely novel anatomical structures to re-establish functional connections, compensating for the brain pathways lost in the accident” (New Scientist, 03/07/2006).

Other cases, including stroke victims, people who have lost sensorial abilities (e.g. visually impaired) and individuals who have suffered cortical injuries show similar conclusions after researchers have investigated how they have recovered, or how the brain rewired itself to compensate for the damaged areas and lost functions. The process of rewiring occurs when new connections (synapses) between neurons are formed and, if they prove to be favourable, they are likely to become more permanent and stabilised. This process allows the brain circuitry to be malleable to changes, or in other words, to form ‘uncommon’ networks under particular conditions.

Learning and Plasticity

Brain plasticity is not restricted to unplanned circumstances, such as accidents, brain traumas and other critical instances that require rewiring to re-establish functional connections. Learning is also a major beneficiary of brain plasticity. Studies with musicians and athletes have shown that particular areas of the brain responsible for ‘fine’ or ’specific’ movements in certain parts of the body (e.g. the hands of a pianist or string musician) are in fact rewired for optimization. Once training becomes a routine, and particular movements are repeated over and over again, the tendency is that neuronal connections will become more permanent.

But there is more to it. Physical contact is not a requirement when it comes to rewiring. Repeated thinking can also trigger a series of reactions which result in brain rewiring. Scientists have investigated the formation of synapses as a result of ‘thinking about doing something’ and found that, from a neuronal perspective, thinking can be as useful as doing. This evidence led to an interesting fusion of interests between Buddhist meditation (through the Dalai Lama’s interest on the influence of the mind over the brain) and the scientific research on brain plasticity and the formation of neural networks. It seems that brain plasticity is a flexible topic as well as a flexible concept.

Mind Your Thoughts

Learning and plasticity took centre stage when collaborative research was conducted with lamas (Buddhist equivalent for priests or spiritual leaders). It seems that, as a result of ongoing meditation through a technique called Mindfulness (which aims to improve the person’s control and awareness of thoughts and emotions), the lamas were ‘more able’ to attain emotional balance and to concentrate.

Some of these studies include experiments performed by Dr. Kabat-Zinn (who taught mindfulness to workers in a high-pressure biotech business and concluded that stress levels were optimized over a short period of time) and Dr. Ekman’s tests involving emotional expression detections. “The mindfulness training focuses on learning to monitor the continuing sensations and thoughts more closely, both in sitting meditation and in activities like yoga exercises” (NY Times, 04/02/2003).

The benefits of meditation through brain rewiring, from a non-religious perspective, are becoming clearer and quite appealing. Currently, there are therapeutic techniques that mix mindfulness with other mainstream therapies such as Cognitive Behaviour Therapy. These have proven particularly useful for cases of depression and anxiety, for example.

Stepping Into the Unknown

Brain plasticity has become a major topic of study. As modern scanning technologies enable scientists to observe the formation of synapses under particular stimuli, and experiment with living organisms, the applications of this knowledge are reaching a range of research fields. Some scientists have promoted the idea of using stimulation to improve learning, however, at a neurochemical level. Others like the idea of meditation and ‘wishful thinking’ to empower the process of learning and to optimize the performance of certain tasks.

This collaborative approach from representatives of a non-dogmatic religion such as Buddhism, cognitive researchers and neuroscientists seems to be opening an attractive scope on the concept of brain plasticity. How far will this go? Hard to say, but nevertheless: very interesting to mind.

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Pedro Gondim
http://www.articlesbase.com/science-articles/neuroscience-what-is-brain-plasticity-139878.html