Brain Care

The brain is approximately 2% of a person's weight. However, the brain uses approximately 20% of the body's energy, even while resting. The brains energy use is approximately ten times that of the rest of the body per gram of tissue.

Glucose is the main energy source required to keep the cells alive and functioning well.

The liver, kidneys and pancreas all work together in order to maintain the correct glucose level in the blood. The blood then carries glucose to the brain at a stable rate.The glucose provides the energy that the brain requires for the brain to make cells, to repair any damage and the chemical required for nerves to communicate.

If you find it hard to concentrate in the afternoon or late in the morning eating fruit can help.

Stress & the Brain
Evidence suggests that stress damages the brain. Stress has been linked to individual wellbeing and health (Weston, 2002). Specifically, persons who suffer from “stress effects” have a higher incidence of depression, headaches, backache, influenza and possibly some types of cancer. In addition, stress can affect both long-term and working memory, as it interferes with both the prefrontal cortex and the hippocampus. Chronic stress may well cause the hippocampus to decrease in size and may cause permanent cell death.

By reducing and/or managing stress you can preserve your nerve cells and maintain your mental abilities.

Manage stress, Anxiety or Depression

Regular exercise – regular exercise is helpful in the management of stress, at least 20 minute exercise workout three times a week. Exercise can help control excessive stress hormones.
Balanced lifestyle - it is important to have some fun and enjoy life. Make time for yourself. A well balanced lifestyle can help in managing stress.
Relax & unwind – it is important that you take the time to relax each day.
Try meditating or other relaxation therapies.
Spend time with the people you love and who make you feel good about yourself.
A Healthy diet – a nutritious well balanced diet is very important. Include plenty of fresh fruits and vegetables; avoid fatty foods, sweet foods, and junk foods.
Sleep well - good nights sleep is important.

Psychiatric chemist William Frey, Ph.D., found that tears are different. Unlike tears caused by eye irritants, emotional tears contain abundant amounts of adrenaline and additional stress related chemicals. Thus crying may help in alleviating stress.

Depression not only slows the brains metabolism but effects memory and may cause some brain damage affecting memory. If you think you may have depression see your doctor.

Sleep

When we are in a deep sleep, the brain not only repairs itself but also boosts the immune system.

Sleep helps to keep the heart and blood vessels healthy. Sleep also repairs the body’s tissues as hormones are released during sleep. Sleep also strengthens the immune system; and regulates appetite, weight and controls blood glucose levels.

Delta waves activate the release of growth hormone, which is important for healing.

During (REM) sleep, the brain stores & sorts information that was learned the previous day.Not enough sleep or poor sleep causes fatigue, suppresses the immune system, and may lead to impaired memory, concentration and mood disorders.

Some studies suggest that women may require up to one hour extra sleep per night in comparison to males, and not getting that extra hour may be one of the reasons females are more susceptible to depression than males (the National Sleep Research Project).

Sleep apnea increases the risk of stroke please seek medical help.

A common cause of sleep problems is not being able to let go of the anxiety and worry of the day.

Sleep Well

Avoid caffeinated drinks in the afternoon and evening
Go to bed when sleepy
Do not take a nap during the day.
Try to relax, meditate or have a warm bath. Try doing some relaxation exercises or relaxation therapies.
Don’t watch TV or worry in bed, keep bedroom activities to sleeping and sex.
If noise is the problem try earplugs.
Try to wake up at the same time each morning. This will set’ your “body clock”.
Exposure to day light in waking hours will help set your body clock.
Exercise each day but not near bedtime as you will need time to wind down.

If your Insomnia is severe or has persisted for years seek professional help see your doctor or a sleep disorder clinic.

Food for the brain

The cells in the brain require certain fats these fats are digested and broken down into fatty acid molecules. These fats are then utilized into cell membranes.

Myelin, is a protective sheath that covers the communicating neurons, it is made up of approximately 30% protein and 70% fat. Oleic acid is the most common fatty acid in myelin. Monosaturated oleic acid is found in olive oil and the oils from avocados almonds, peanuts, pecans, and macadamias.

Brain cells require “essential fatty acids”. Essential fatty acids build brain cells there are two “EFAs”. These are Alpha-linolenic acid and Linoleic acid. Alpha-linolenic acid is part of the omega 3 family and can be found in foods such as flax seeds, walnuts chia seeds, sea vegetables, and green leafy vegetables. Linoleic acid is part of the omega 6 family and can be found in foods such as sesame oils, safflower and corn. Your brain then makes (docosahexaenoic acid) DHA and (arachidonic acid) AA from the two essential fatty acids. DHA is the most common fat that’s in the brain. The brains ability to make DHA can be compromised by alcohol, stress, infections, an excess of sugar, and a vitamin or mineral deficiency.

The brain requires a low cholesterol and a low saturated fat diet. Unsaturated fat along with protein is important for developing brains. The brain converts strings of amino acids from protein into the particular proteins that it needs. Fish is a good alternative as it is a rich source of both protein and unsaturated fat. Fish such as salmon, sardines, mackerel, and trout are excellent sources of Omega-3. That’s why fish are often referred to as brain food. The brain also requires vitamins and minerals. The Antioxidants A & C may protect the brain. Also foods high in antioxidants such as strawberries, blueberries and spinach may protect the brain. The antioxidant molecules fight off free radicals which may cause harm to brain function and brain cells.

The information provided is for general purposes only, please seek appropriate medical help for your condition.

Brain Care

Manage stress, Anxiety or Depression

Sleep

Sleep Well

Food for the brain

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