Brain Support

[vc_row][vc_column][vc_column_text woodmart_inline=”no” text_larger=”no”]The brain is one of the largest and most complex organs in the human body.
It is made up of more than 100 billion nerves that communicate in trillions of connections called synapses.

Brain is a mass of nerve tissue in the anterior end of an organism. The brain integrates sensory information and directs motor responses; in higher vertebrates it is also the center of learning. The human brain weighs approximately 1.4 kg (3 pounds) and is made up of billions of cells called neurons. Junctions between neurons, known as synapses, enable electrical and chemical messages to be transmitted from one neuron to the next in the brain, a process that underlies basic sensory functions and that is critical to learning, memory and thought formation, and other cognitive activities.

In lower vertebrates the brain is tubular and resembles an early developmental stage of the brain in higher vertebrates. It consists of three distinct regions: the hindbrain, the midbrain, and the forebrain. Although the brain of higher vertebrates undergoes considerable modification during embryonic development, these three regions are still discernible.

The hindbrain is composed of the medulla oblongata and the pons. The medulla transmits signals between the spinal cord and the higher parts of the brain; it also controls such autonomic functions as heartbeat and respiration. The pons is partly made up of tracts connecting the spinal cord with higher brain levels, and it also contains cell groups that transfer information from the cerebrum to the cerebellum.

Brain Parts

The brain is made up of many specialized areas that work together:

• The cortex is the outermost layer of brain cells. Thinking and voluntary movements begin in the cortex.
• The brain stem is between the spinal cord and the rest of the brain. Basic functions like breathing and sleep are controlled here.
• The basal ganglia are a cluster of structures in the center of the brain. The basal ganglia coordinate messages between multiple other brain areas.
• The cerebellum is at the base and the back of the brain. The cerebellum is responsible for coordination and balance.

Lobes of brain

• The frontal lobes are responsible for problem solving and judgment and motor function.
• The parietal lobes manage sensation, handwriting, and body position.
• The temporal lobes are involved with memory and hearing.
• The occipital lobes contain the brain’s visual processing system.

The brain is surrounded by a layer of tissue called the meninges. The skull (cranium) helps protect the brain from injury.

Brain Diseases

Traumatic brain injury: Permanent brain damage from a traumatic head injury. Obvious mental impairment, or more subtle personality and mood changes can occur.

Parkinson’s disease: Nerves in a central area of the brain degenerate slowly, causing problems with movement and coordination. A tremor of the hands is a common early sign.

Headache: There are many types of headaches; some can be serious but most are not and are generally treated with analgesics/painkillers.

Brain aneurysm: An artery in the brain develops a weak area that swells, balloon-like. A brain aneurysm rupture can causes a stroke.

Glioblastoma: An aggressive, malignant brain tumor (cancer). Brain glioblastomas progress rapidly and are very difficult to cure.

Hydrocephalus: An abnormally increased amount of cerebrospinal (brain) fluid inside the skull. Usually this is because the fluid is not circulating properly.

Brain tumor: Any abnormal tissue growth inside the brain. Whether malignant (cancer) or benign, brain tumors usually cause problems by the pressure they exert on the normal brain.

Encephalitis: Inflammation of the brain tissue, usually from infection with a virus. Fever, headache, and confusion are common symptoms.

Normal pressure hydrocephalus: A form of hydrocephalus that often causes problems walking, along with dementia and urinary incontinence. Pressures inside the brain remain normal, despite the increased fluid.

Meningitis: Inflammation of the lining around the brain or spinal cord, usually from infection. Stiff neck, neck pain, headache, fever, and sleepiness are common symptoms.

Subdural hematoma: Bleeding within or under the dura, the lining inside of the skull. A subdural hematoma may exert pressure on the brain, causing neurological problems.

Stroke (brain infarction): Blood flow and oxygen are suddenly interrupted to an area of brain tissue, which then dies. A blood clot, or bleeding in the brain, are the cause of most strokes.

Cerebral edema: Swelling of the brain tissue in response to injury or electrolyte imbalances.

Epidural hematoma: Bleeding between the tough tissue (dura) lining the inside of the skull and the skull itself, usually shortly after a head injury. Initial mild symptoms can progress rapidly to unconsciousness and death, if untreated.

Intracerebral hemorrhage: Any bleeding inside the brain.

Concussion: A brain injury that causes a temporary disturbance in brain function. Traumatic head injuries cause most concussions.

Huntington’s disease: An inherited nerve disorder that affects the brain. Dementia and difficulty controlling movements (chorea) are its symptoms.

Epilepsy: The tendency to have seizures. Head injuries and strokes may cause epilepsy, but usually no cause is identified.

Dementia: A decline in cognitive function resulting from death or malfunction of nerve cells in the brain. Conditions in which nerves in the brain degenerate, as well as alcohol abuse and strokes, can cause dementia.

Alzheimer’s disease: For unclear reasons, nerves in certain brain areas degenerate, causing progressive dementia. Alzheimer’s disease is the most common form of dementia.

Brain abscess: A pocket of infection in the brain, usually by bacteria. Antibiotics and surgical drainage of the area are often necessary.

Useful foods to increase Brain Health

Coffee

If coffee is the highlight of your morning, you’ll be glad to hear that it’s good for you. Two main components in coffee  caffeine and antioxidant  can help support brain health. The caffeine found in coffee has a number of positive effects on the brain, including increased alertness. Caffeine keeps your brain alert by blocking adenosine, a chemical messenger that makes you feel sleepy (Improved mood. Caffeine may also boost some of your “feel-good” neurotransmitters, such as dopamine

Sharpened concentration. One study found that caffeine consumption led to short-term improvements in attention and alertness in participants completing a cognition test.

Fish

When people talk about brain foods, fatty fish is often at the top of the list. This type of fish includes salmon, trout, albacore tuna, herring, and sardines, all of which are rich sources of omega-3 fatty acids

About 60% of your brain is made of fat, and half of that fat is comprised of omega-3 fatty acids

Your brain uses omega-3s to build brain and nerve cells, and these fats are essential for learning and memory. Omega-3s also offer several additional benefits for your brain.

For one thing, they may slow age-related mental decline and help ward off Alzheimer’s disease

On the flip side, not getting enough omega-3s is linked to learning impairments, as well as depression.

In general, eating fish seems to have positive health benefits. Some research also suggests that people who eat fish regularly tend to have more gray matter in their brains. Gray matter contains most of the nerve cells that control decision making, memory, and emotion

Overall, fatty fish is an excellent choice for brain health.

Turmeric

Turmeric has generated a lot of buzz recently. This deep-yellow spice is a key ingredient in curry powder and has a number of benefits for the brain. Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can directly enter the brain and benefit the cells there. It’s a potent antioxidant and anti-inflammatory compound that has been linked to the following brain benefits:

Enhance memory

Curcumin may help improve memory in people with Alzheimer’s. It may also help clear the amyloid plaques that are a hallmark of this disease

Save you from depression

Curcumin boosts serotonin and dopamine, both of which improve mood. One review found that curcumin could improve symptoms of depression and anxiety when used alongside standard treatments in people diagnosed with depression

Helps in brain cells grow

Curcumin boosts brain-derived neurotrophic factor, a type of growth hormone that helps brain cells grow. It may help delay age-related mental decline, but more research is needed Keep in mind that most studies use highly concentrated curcumin supplements in doses ranging from 500–2,000 mg per day, which is much more curcumin than most people typically consume when using turmeric as a spice. This is because turmeric is only made up of around 3–6% curcumin

Therefore, while adding turmeric to your food may be beneficial, you may need to use a curcumin supplement under a doctor’s guidance to obtain the results reported in these studies.

Blueberries

Blueberries provide numerous health benefits, including some that are specifically for your brain.

Blueberries and other deeply colored berries deliver anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects Antioxidants act against both oxidative stress and inflammation, conditions that can contribute to brain aging and neurodegenerative diseases Some of the antioxidants in blueberries have been found to accumulate in the brain and help improve communication between brain cells According to one review of 11 studies, blueberries could help improve memory and certain cognitive processes in children and older adults

Nuts

Research has shown that eating nuts can improve heart-health markers, and having a healthy heart is linked to having a healthy brain (One study found that regular consumption of nuts could be linked to a lower risk of cognitive decline in older adults

Also, another 2014 study found that women who ate nuts regularly over the course of several years had a sharper memory compared with those who did not eat nuts

Several nutrients in nuts, such as healthy fats, antioxidants, and vitamin E, may explain their beneficial effects on brain health Vitamin E protects cells against free-radical damage to help slow mental decline. While all nuts are good for your brain, walnuts may have an extra edge, since they also deliver anti-inflammatory omega-3 fatty acids

Oranges

You can get almost all the vitamin C you need in a day by eating one medium orange

Doing so is important for brain health since vitamin C is a key factor in preventing mental decline. According to one study, having higher levels of vitamin C in the blood was associated with improvements in tasks involving focus, memory, attention, and decision speed

Vitamin C is a powerful antioxidant that helps fight off the free radicals that can damage brain cells. Plus, vitamin C supports brain health as you age and may protect against conditions like major depressive disorder, anxiety, schizophrenia, and Alzheimer’s disease

You can also get high amounts of vitamin C from other foods like bell peppers, guava, kiwi, tomatoes, and strawberries.

Broccoli

Broccoli is packed with powerful plant compounds, including antioxidants. It’s also very high in vitamin K, delivering more than 100% of the Recommended Daily Intake (RDI) in a 1-cup (160-gram) serving of cooked broccoli

This fat-soluble vitamin is essential for forming sphingolipids, a type of fat that’s densely packed into brain cells. A few studies in older adults have linked a higher vitamin K intake to better memory and cognitive status

Pumpkin seeds

Pumpkin seeds contain powerful antioxidants that protect the body and brain from free-radical damage. They’re also an excellent source of magnesium, iron, zinc, and copper

Each of these nutrients is important for brain health:

Zinc. This element is crucial for nerve signaling. Zinc deficiency has been linked to many neurological conditions, including Alzheimer’s disease, depression, and Parkinson’s disease

Magnesium. Magnesium is essential for learning and memory. Low magnesium levels are linked to many neurological diseases, including migraine, depression, and epilepsy

Copper. Your brain uses copper to help control nerve signals. And when copper levels are out of whack, there’s a higher risk of neurodegenerative disorders, such as Alzheimer’s

Iron. Iron deficiency is often characterized by brain fog and impaired brain function

The research focuses mostly on these micronutrients, rather than pumpkin seeds themselves. However, since pumpkin seeds are high in these micronutrients, you can likely reap their benefits by adding pumpkin seeds to your diet.

Chocolate

Dark chocolate and cocoa powder are packed with a few brain-boosting compounds, including flavonoids, caffeine, and antioxidants. Dark chocolate has a 70% or greater cocoa content. These benefits are not seen with regular milk chocolate, which contains between 10–50% cocoa. Flavonoids are a group of antioxidant plant compounds.

The flavonoids in chocolate gather in the areas of the brain that deal with learning and memory. Researchers believe that these compounds may enhance memory and also help slow down age-related mental decline

In fact, a number of studies back this up According to one study in over 900 people, those who ate chocolate more frequently performed better in a series of mental tasks, including some involving memory, compared with those who rarely ate it. Chocolate is also a legitimate mood booster, according to research.

One study found that participants who ate chocolate experienced increased positive feelings compared to those who ate crackers

However, it’s still not clear whether that’s because of compounds in the chocolate or simply because the tasty flavor makes people happy

Eggs

Eggs are a good source of several nutrients tied to brain health, including vitamins B6 and B12, folate, and choline. Choline is an important micronutrient that your body uses to create acetylcholine, a neurotransmitter that helps regulate mood and memory

Two older studies found that higher intakes of choline were linked to better memory and mental function. Nevertheless, many people do not get enough choline in their diet.

Eating eggs is an easy way to get choline, given that egg yolks are among the most concentrated sources of this nutrient. Adequate intake of choline is 425 mg per day for most women and 550 mg per day for men, with just a single egg yolk containing 112 mg Furthermore, the B vitamins found in eggs also have several roles in brain health. To start, they may help slow the progression of mental decline in older adults by lowering levels of homocysteine, an amino acid that could be linked to dementia and Alzheimer’s disease

Also, being deficient in two types of B vitamins folate and B12 has been linked to depression. Folate deficiency is common in older people with dementia, and studies show that folic acid supplements can help minimize age-related mental decline

Vitamin B12 is also involved in synthesizing brain chemicals and regulating sugar levels in the brain. It’s worth noting that there’s very little direct research on the link between eating eggs and brain health. However, there is research to support the brain-boosting benefits of the specific nutrients found in eggs.

Green tea

As is the case with coffee, the caffeine in green tea boosts brain function. In fact, it has been found to improve alertness, performance, memory, and focus. But green tea also has other components that make it a brain-healthy beverage. One of them is L-theanine, an amino acid that can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA, which helps reduce anxiety and makes you feel more. L-theanine also increases the frequency of alpha waves in the brain, which helps you relax without making you feel tired One review found that the L-theanine in green tea can help you relax by counteracting the stimulating effects of caffeine

It’s also rich in polyphenols and antioxidants that could protect the brain from mental decline and reduce the risk of Alzheimer’s and Parkinson’s Plus, some studies have shown green tea helps improve memory

Tips to Improve Brain Health

Improve your diet

Good nutrition can help your mind as well as your body. For example, people that eat a Mediterranean style diet that emphasizes fruits, vegetables, fish, nuts, unsaturated oils (olive oil) and plant sources of proteins are less likely to develop cognitive impairment and dementia. There are quite a range of food ingredients that are good for your brain—as well as no end of marketing experts who will try to sell you the extracted ingredient in pill form or added to yogurt. But the truth is that many food components can increase our mental functioning. Ginkgo Biloba (extracted from the Ginkgo tree) has good effects on memory. Vegetables, such as broccoli, spinach, tomatoes, some berries, and the omega-3 fatty acids found in oily fish (and some grains) appear to improve memory and overall brain function, as do green teas and protein in general. Protein, which we take in through meat, eggs and beans and peas (pulses), contain high levels of amino acids, such as tyrosine, which in turn cause neurons to produce the very important neurotransmitters norepinephrine and dopamine, which are associated with mental alertness.

Improve your blood pressure

High blood pressure in midlife increases the risk of cognitive decline in old age. Use lifestyle modification to keep your pressure as low as possible. Stay lean, exercise regularly, limit your alcohol to two drinks a day, reduce stress, and eat right.

Improve your blood sugar

Diabetes is an important risk factor for dementia. You can help prevent diabetes by eating right, exercising regularly, and staying lean. But if your blood sugar stays high, you’ll need medication to achieve good control.

Avoid tobacco

Avoid tobacco in all its forms.

Don’t abuse alcohol

Excessive drinking is a major risk factor for dementia. If you choose to drink, limit yourself to two drinks a day.

Care for your emotions

People who are anxious, depressed, sleep-deprived, or exhausted tend to score poorly on cognitive function tests. Poor scores don’t necessarily predict an increased risk of cognitive decline in old age, but good mental health and restful sleep are certainly important goals.

Improve your cholesterol

High levels of LDL (“bad”) cholesterol are associated with an increased the risk of dementia. Diet, exercise, weight control, and avoiding tobacco will go a long way toward improving your cholesterol levels. But if you need more help, ask your doctor about medication.

Consider low-dose aspirin

Some observational studies suggest that low-dose aspirin may reduce the risk of dementia, especially vascular dementia. Ask your doctor if you are a candidate.

Protect your head

Moderate to severe head injuries, even without diagnosed concussions, increase the risk of cognitive impairment. Protect your health from different kinds of weathers also.

Build social networks

Strong social ties have been associated with a lower risk of dementia, as well as lower blood pressure and longer life expectancy.[/vc_column_text][/vc_column][/vc_row]