10 Superhuman ways to grow and protect your brain (You Didn’t Know About)

 

By Dr. Jan Venter

You are born with only one amazing brain and even though medical technology is advancing exponentially, we still have not been able to do a successful brain transplant. It is therefore imperative to take very good care of your brain from an early age, so that it will take care of you, as we grow older.

The brain has many enemies. Let’s call these substances Kryptonite for those of you who enjoyed the Superman chronicles. Examples of Brain Kryptonite include alcohol, smoking tobacco, high blood pressure, irregular heart beat or Atrial Fibrillation, poor nutrition, lack of oxygen like Emphysema, neurotoxins like aspartame, too much sugar and MSG.

Our brain also demand constant stimulation as the dictum “Use it or Lose it”, is true in all aspects of our brain’s inner systems.

Luckily for us, our brain has the amazing capacity to recover and repair its own function when it gets injured. The process is called Neuroplasticity. Dr. Michael Merzenich , a neuroscientist and bestselling author of Soft Wired: How the new science of brain plasticity can change your life (2013), can be considered the Father of Neuroplasticty.

Dr. Norman Doidge, a Canadian Psychiatrist has been the  most active proponent of neuroplastic healing though his two New York Times Bestselling books: The Brain that changes itself (2007) and The Brain’s way of healing (2015).

Our brain is also capable of creating its own Miracle Gro ® to grow and repair. It is called Brain-derived neurotrophic factor or BDNF for short.

Here are 10 scientifically researched ways to boost your brain’s production of BDNF and to drive neuroplasticity forward:

  1. Activity

Researchers at the UBC Mowafaghian Centre for Brain Health have studied the effects of exercise on the brain. They found that it was never too late to start with activities to help our brain. They recommend activities or aerobic exercise for at least 20-30 minutes daily, as well as strength and balance training three times a week to regain balance and prevent falls.

Here is a quick home test to check how effectively your brain is processing: See if you can stand on one leg first with your eyes open, then with your eyes closed. You should be able to hold your balance for 20-30 seconds if you don’t have any significant hip, knee or ankle problems.

  1. Vitamin B12

Vitamin B12 plays a key role in the metabolism of every cell in our bodies. It is especially important for memory, mood, sleep, energy, vibration and balance. Vitamin B12 is the largest and most complicated vitamin in our bodies. We are completely dependent on food sources for our daily intake of B12, unfortunately many of us have trouble absorbing it after age 50, due to lack of stomach acid whether from too much stress, alcohol, food sensitivities and antacids specifically H2 blockers (Tagamet, Zantac, Pepcid) or Proton Pump Inhibitors (PPI) like Losec, Nexium ,Pantoloc, Tecta. Our drugs are chemical thieves of B12, especially Metformin, one of the oral anti-diabetic drugs. Patients who eat mainly vegetarian or vegan, also requires extra Vitamin B12 supplementation.

B12 insufficiency may cause symptoms like poor balance, numbness, tingling and burning of the feet or hands. Unfortunately the chronic lack of B12 may lead to permanent nerve damage.

We recommend Methylcobalamin B12 1000ug daily sublingual (under the tongue) to increase the tissue and central nervous system levels. Some patients will need to check with their healthcare practitioner whether they will need to take extra digestive enzymes or intrinsic factor to help increase absorption. Some patients may even require regular B12 injections if they have severe damage or cannot absorb the tablets.

Please ask your healthcare provider to check your vibration and fasting Homocysteine level, as it can be correlated to lower Vitamin B12 levels in your body.

  1. Omega-3 Poly-unsaturated fats (PUFA)

Scientific research has shown that you can raise BDNF level in the brain by regularly consuming Omega-3 Poly-unsaturated fats like wild salmon, mackerel, herring, avocado, chia seed, flax seed, walnuts, olive oil or Omega-3 supplements.

We also recommend adding ½ – 1 tablespoon of Organic Coconut Oil twice daily to your meals to help your brain work more efficiently. It has been shown to be neuroprotective against dementia, Parkinson’s and other neurodegenerative disease.

  1. Lion’s Mane

Scientific studies have shown that the mushroom called Lion’s Mane increase BDNF when used daily. Some larger universities have shown that it can help improve cognitive function in patients with dementia. The recommended dosage is 1000mg three times daily

  1. Flavonoids

Flavonoids like Green Tea, L-Theanine, dark chocolate, Gingko Biloba and Resveratrol found in Pinor Noir have been shown to raise BDNF levels.

We recommend 1 small square of dark chocolate at bedtime to raise BDNF levels.

  1. Melatonin

Taking 3mg of Melatonin at bedtime boost the brain’s production of BDNF. Remember to switch off unnatural light after 9pm. This include TV, IPad and other Tablets, Kindle and Kobo readers as it shuts of your brain’s natural production of Melatonin.

  1. Music

Music has been shown to stimulate BDNF production in the brain. Listen to the classics, especially Mozart and Beethoven.

Learn to play a musical instrument like piano, guitar, flute, drums. Remember your voice is a musical instrument as well.

  1. Green odour

Green odour from plants, specifically volatile oils produced by plants, grasses and trees increase our production of BDNF.

Taking a walk in our beautiful rainforests in British Columbia.

  1. Curcumin

Turmeric (yellow spice) contains curcumin, which has been shown to increase BDNF and a remarkable molecule called Nrf2. We recommend taking 1000mg of curcumin a day for optimal protection.

  1. Yoga and Mindfulness based Meditation

Yoga and Mindfulness-based Stress Reduction techniques have been shown to increase our production of BDNF.

Next time:

Read more about the MIND Diet. A scientific breakthrough to reduce your risk of Alzheimer’s by over 50%.

References:

  1. Br J Sports Med 2015;49:4 248-254 Aerobic exercise increases hippocampal volume in older women with probable mild cognitive impairment: a 6-month randomised controlled trial. Lisanne F ten Brinke, Niousha Bolandzadeh, Lindsay S Nagamatsu, Chun Liang Hsu, Jennifer C Davis, Karim Miran-Khan, Teresa Liu-Ambrose
  2. Nat Rev Neurosci. 2008 Jul; 9(7): 568–578.Brain foods: the effects of nutrients on brain function. Fernando Gómez-Pinilla
  3. Prostaglandins Leukot Essent Fatty Acids. 2009 Aug-Sep; 81(0): 213–221. Omega-3 fatty acids and dementia. Greg M. Cole, Ph.D., Qiu-Lan Ma, M.D., Ph.D., and Sally A. Frautschy, Ph.D.
  4. Phytother Res. 2009 Mar;23(3):367-72. Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial.Mori K1, Inatomi S, Ouchi K, Azumi Y, Tuchida T.
  5. Curr Pharm Des. 2012;18(1):4-14.Protective effects of chronic green tea consumption on age-related neurodegeneration. Andrade JP, Assunção M.
  6. Behavioural Brain Research.Volume 256, , Pages 72–81. Melatonin ameliorates cognitive impairment induced by sleep deprivation in rats: Role of oxidative stress, BDNF and CaMKII. Lei Zhang,, Hu-Qin Zhang, Xiang-Yan Liang Hai-Feng Zhang, Ting Zhang.Fang-E. Liu.
  7. Basic and Clinical Neuroscience 01/2011; 2:21-26. Effect of Mozart Music on Hippocampal Content of BDNF in Postnatal Rats. Arash Moshkforoush. Mohsen Marzban, Ali Shahbazi, Mahdi Tondar, Masoomeh Bakhshayesh, Mansooreh Soleimani.

 


  8. Behavioural Brain Research Volume 224, Issue 2, 31 October 2011, Pages 290–296. Green odor and depressive-like state in rats: Toward an evidence-based alternative medicine? Tatsuo Watanabe, , Miho Fujihara, Eri Murakami, Michio Miyoshi, Yuki Tanaka, Satoshi Koba, Hiroto Tachibana
  9. Nutr Health. 2011 ; 20(3-4): 165–169. Collaborative effects of diet and exercise on cognitive enhancement . Fernando Gomez-Pinilla
  10. Age (Dordr). 2014;36(4):9683. Age-related changes in cardiovascular system, autonomic functions, and levels of BDNF of healthy active males: role of yogic practice. Pal R, Singh SN, Chatterjee A, Saha M.
This entry was posted in Executive Health, Family Practice and tagged , , . Bookmark the permalink. Both comments and trackbacks are currently closed.
  • Contact us

    + =

Contact Us

http://falsecreekhealthcare.com/contact/