“20 Must-Know Facts to Harness Neuroplasticity and Improve Brain Health”

As a brain tumor survivor, I am constantly on the lookout for ways to improve my brain health. I am also a sucker for lists on how to improve myself. So I found this list of “20 Must-Know Facts to Harness Neuroplasticity and Improve Brain Health” written by Alvaro Fernandez, CEO of SharpBrains, helpful, insightful and inspiring. Here’s a link: http://www.creativitypost.com/science/20_must_know_facts_to_harness_neuroplasticity_and_improve_brain_health

1. There is more than one “It” in “Use It or Lose It” -- our performance depends on a variety of brain functions and cognitive skills, not just one (be it "attention" or "memory" or any other).
2. Genes do not determine the fate of our brains. Thanks to lifelong neuroplasticity, our lifestyles are as important as our genes--if not more-- in how our brains grow and our minds evolve.
3. We need to pay more attention to Randomized Controlled Trials (RCTs) to verify whether any intervention causes an effect, and under what specific circumstances -- The media is doing quite a poor job, in our view, to educate the general public.
4. The largest recent RCT (the ongoing FINGER study) and a 2010 systematic review of all relevant RCTs provide useful guidance: First, they report a protective effect of social and cognitive engagement, physical exercise, and the Mediterranean diet. Second, the average benefits at the population level appear quite limited, so we need to have realistic expectations.
5. Physical exercise and increased fitness promote brain functioning through a variety of mechanisms, including increased brain volume, blood supply and growth hormone levels.
6. Cardiovascular exercise that gets the heart beating – from walking to skiing, tennis and basketball – seems to bring the greatest brain benefits; thirty to sixty minutes per day, three days a week, seems to be the best regimen.
7. Mental stimulation strengthens the connections between neurons (synapses), improving neuron survival and cognitive functioning. Mental stimulation also helps build cognitive reserve, helping the brain better cope with potential AD pathology.
8. Routine activities do not challenge the brain. Keeping up the challenge requires going to the next level of difficulty, or trying something new.
9. The only leisure activity that has been associated with reduced cognitive function is watching television.
10. Brain training can work, putting the "cells that fire together wire together" to good use, but available RCTs suggest some key conditions must be met to transfer to real-life benefits.
11. The brain needs a lot of energy: It extracts approximately 50% of the oxygen and 10% of the glucose from arterial blood.
12. The Mediterranean Diet, supplemented with olive oil and nuts, is associated with decreased risk of cognitive decline.
13. Moderate doses of caffeine increase alertness but there is no clear sustained lifetime health benefit (or harm).
14. Light-to-moderate alcohol consumption seems to lower the risk of dementia.
15. Taking "brain supplements" of any kind does not seem to boost cognitive function or reduce risks of cognitive decline or dementia, unless directed to address an identified deficiency.
16. The larger and the more complex a person’s social network is, the bigger the amygdala (which plays a major role in our behavior and motivation). There is no clear evidence to date on whether "online" relationships are fundamentally different from "offline" ones in this regard.
17. Chronic stress reduces and can even inhibit neurogenesis. Memory and general mental flexibility are impaired by chronic stress.
18. There is increasing evidence that meditation and biofeedback can successfully teach users to self-regulate physiological stress responses.
19. We will not have a Magic Pill or General Solution to solve all our cognitive challenges any time soon, so a holistic multi-pronged approach is recommended, centered around nutrition, stress management, and both physical and mental exercise.
20. Having said that, no size fits all, so it's critical to understand and address individual needs, priorities and starting points.

Copyright: <a href='http://www.123rf.com/profile_mrspopman'>mrspopman / 123RF Stock Photo</a>

Confessions of a health food junkie

I love health food, especially brain food.

Blueberries – I just can’t get enough of them.  If you’ve ever picked Michigan blueberries right off the bush and eaten them, you know what I mean.

In fact, I love all kinds of berries: blackberries, black raspberries, red raspberries, boysenberries, huckleberries and, of course, strawberries.  All chalk full of those therapeutic antioxidants.

I also like veggies. A few years ago, we joined Growing Home, a community-supported agriculture institution in the Chicagoland area.  (They actually do a lot more than deliver great-tasting organic veggies – for more into try this link: http://growinghomeinc.org/learn-more/about-us/) During the season we get a weekly crate of seasonal vegetables that are local and awfully tasty. We share them with another couple who relish stir-frying fresh veggies and are really health-conscious.

As you might guess, I’m also a sucker for anything with sweet potatoes or squash – love those beta carotenes.

Does that mean that we eat kale?  Yes. My wife has a great recipe for kale-stuffed quesadillas.

How about seaweed?  We picked up a taste for that living in Japan.

On the whole grain side of food, I’ve become positively addicted to Milk and Honey granola found locally here in Chicago. I pour Silk Light on mine.

I’ve also loved fish ever since my Dad introduced me to shore lunches of walleye and northern pick during fishing vacations up north.  My mouth waters just thinking of a good piece of grilled marlin or swordfish or salmon coming off the grill.

I’m finishing up Michael Pollan’s book, The Omnivore’s Dilemma, which pushed me to recently visit the Prairie Grass Café in Northbrook, IL (http://www.prairiegrasscafe.com/). We had their grass-fed beef which was the best-tasting beef I can remember having.

Is a big reason for liking these foods their “healthiness”?  The honest answer is “yes”. Would I eat them anyway? Well, sign me up for fruit and granola and sweet potatoes and asparagus…but would I have even tried some of the others?

Do all these healthy foods tangibly and demonstrably help my brain? My noodle? My cognitive skills? Perhaps more practically, do these healthy foods really help me to hang onto my remaining wits?

Well, that’s a murkier issue. I’ll write about that in my next blog posting based on what I’ve learned from Barbara Strauch and her nifty book, the Secret Life of the Grown-Up Brain. .