CHIVA-SOM SHARES WELLNESS TIPS FOR BRAIN AWARENESS WEEK
In recognition of ‘Brain Awareness Week’ (15-21 March 2021), a global campaign to engage and educate individuals on the advances and advantages of brain research, Dr Jason Culp, Research and Development Director at Chiva-Som shares some top tips for maintaining a healthy brain and safeguarding against cognitive decline and diseases such as dementia and Alzheimers.
The brain reaches its peak performance between the ages of 16-25 years and by making proactive lifestyle changes, individuals can reduce the risk of cognitive decline. Dr Jason Culp, shares six simple and effective ways to promote brain health and “grow the brain” (or at least form new nerves and neural connections in the brain). This phenomenon is known as “neurogenesis” (neuro meaning nerve, and genesis create new):
Types of Dietary Fats: Laboratory tests have suggested that the excessive consumption of foods that contain high amounts of trans fats – a form of damaged fat found in over processed and oxidized foods – can significantly decrease neurogenesis in the brain’s memory storage centre, the hippocampus. Fortunately, a diet that’s high in unsaturated fats, such as Omega 3, 6, and 9, can help promote the production of new neurons in the brain. Omega fats can be found in salmon, tuna, raw walnuts, cold-pressed olive oil, and freshly-ground flax seeds.
Eating Blueberries: Blueberries are rich in a variety of antioxidant compounds called ‘anthocyanins’ which gives them their unique health benefits, including increased cognitive function. Blueberries have been shown to improve brain health by increasing BDNF (Brain Derived Neurotrophic Factor). BDNF helps to ensure the survival of existing brain cells and tissues, as well as to promote the growth and proliferation of new neurons. Studies have also shown that blueberries can increase the birth rate of brain cells in the hippocampus - the brain region responsible for memory. Additionally, including some extra blueberries into the diet has also shown to significantly reduce the genetic and biochemical drivers behind depression and post-traumatic stress disorder.
Physical Activity: Exercise has been shown to elevate moods and improve cognition as well. Research studies have shown that 30 minutes per day of sustained, aerobic activity has a positive impact on nerve growth and brain function. Other forms of physical activity have demonstrated protective effects against dementia onset, but only aerobic activity that is sustained promotes neurogenesis.
Adequate Sleep: Studies have shown that sleep is crucial for learning retention by promoting the growth of new nerve connections. This process is called “neuroplasticity” and takes place each time a new skill or habit is learnt. Sleep deprivation is one of the most powerful inhibitors of new nerve growth and connection. The suggested amount of adequate uninterrupted sleep is between six to eight hours a night.
Non-Dominant Hand Exercises: Using the non-dominant hand to do simple tasks like brushing teeth, drinking coffee or messaging on the phone, can help form new nerve connections. These cognitive exercises, also known as "neurobics," strengthens the connection between the nerve cells in the brain. In addition, the practice of non-dominant hand exercises has been shown to improve emotional health and impulse control.
Learn a Musical Instrument: It has been recognised for centuries that music has a positive impact on the brain. But in recent times, neurologists have been able to visualise the effects of music using brain scans. Studies have demonstrated greater connectivity between different brain regions in musicians. The combination of movements with sounds and visual patterns leads to enhanced neuroplasticity (nerve connections) as well.