Start Your Engine

MANY AMERICANS EXPECT THE BRAIN TO OPERATE AT AN OPTIMUM LEVEL WHEN THEY ARE PUTTING THE WRONG FUEL IN THEIR SYSTEM OR – NO FUEL AT ALL...

Any professional race car driver will tell you they do not fill their race cars with regular fuel. They would never fuel up at the corner pump for a race if they were remotely serious about winning. In fact, drag racing fuels are very specific. They know the engine will get optimum performance from utilizing a fuel designed to work with that particular engine. And the cars are never raced without having the engine serviced and a test-run (or exercise) lap. A driver would never attempt a race in a car filled with the wrong fuel. And of course, they would never race a car that was on empty.

The race car example is obviously an analogy. Unfortunately, when it comes to nutrition and brain function, many Americans expect the brain to operate at an optimum level when they are putting the wrong fuel in their system or – no fuel at all. Is it reasonable to expect your child’s brain to function properly when its fuel for the day consists of a pop tart for breakfast, and a hot dog for lunch? If the brain is the most important muscle in the body, does it need a test-lap or exercise to get warmed up? Experts explain that nutrition and keeping the brain active are especially important. Food and brain exercises can help brain function, and consuming brain-boosting foods can make a huge difference in brain performance. A lack of energy, trouble concentrating, loss of mental agility and memory may all be improved by eating with a purpose, adding simple exercises to your daily routine and adding brain-power foods to your daily diet.

Unfortunately, as a nation our eating habits often fall short in the nutritional realm. Lynn Fitzgerald, MD, PhD, FACS, Director of the Neurological Institute at Good Shepherd, reports that the typical American diet is high in animal fats, high in unhealthy fats and high in processed foods. It is also low in complex carbohydrates and low in plant-based foods. In addition, the average American in 2011 consumed 2 lbs. to 3 lbs. of sugar per week. Sugar not only raises insulin levels, promotes fat storage, depresses the immune system, it also promotes diabetes and heart disease. Fitzgerald also adds that sugar consumption has been linked to depression and bipolar disorder. For all these reasons, it is important to eat with a purpose and provide the body with quality fuel through proper nutrition.

Fitzgerald explained, “Nutrition is the provision, to cells and organisms, of the materials necessary in the form of food to support life.” Carbohydrates: include sugar, starches and fiber; fats: saturated (animal) and unsaturated (vegetables); minerals: iodine, calcium, sodium and iron; proteins: meats, soy, eggs, dairy and vitamins are all the different classes of nutrients. And while studies in mice help to better understand food choices effect on the brain, it is very difficult to study humans’ diet habits and their effect. Most Americans consume high amounts of fructose which, Fitzgerald says, increases cardiovascular disease and may also increase dementia. Studies also support that high glucose levels increase risk of dementia by 77 percent.

“Folate is another component that can contribute to brain health. “There may be a link between folate deficiency and dementia,” Fitzgerald said. “However, At least four large scale studies using folate supplementation in the elderly or those with mild dementia have failed to show a benefit. If you do take folate, you much take vitamin B12.” In addition, she reveals that B12 deficiency can contribute in: fatigue, depression, poor memory, mania and psychosis. “B12 is the most common deficiency in the Western world” added Fitzgerald. She said there is an interest in an association of B12 with development of dementia but there is no proof. Other vitamin deficiencies related to dementia include vitamin C, vitamin E, niacin, thiamine (B1).

Omega 3 fatty acids are crucial element that may help protect the brain. “Animal studies show that Omega-3 fatty acids protect the brain, both during development and in aging. Human studies have a lot of variation, but many [studies] show that Omega 3’s are beneficial,” Fitzgerald explained. “The standard dose is 1,000 mg per day.” She also shared that people who ate three servings of oily fish a week had a 50 percent lower risk of dementia. Wild caught salmon is the best choice, but Fitzgerald also recommends walnuts, flax seeds and dark-green leafy vegetables.

Fruits and vegetables are also linked to a decreased risk of dementia. Specifically, certain fruits often are cited for increasing memory or brain function. Oxygen radical absorbers are believed to fight free-radical damage in the brain and include: blueberries, black plums, blackberries, raspberries, strawberries, cherries, avocado, navel oranges and red grapes. “Rat studies show a protective effect [on the brain] of consuming antioxidants. Blueberry extract didn’t stop the development of plaques in plaque-prone mice, but they did perform better on cognitive tests,” she shared. Ginkgo Biloba has also gotten lots of press recently and while Fitzgerald says, “Studies support it may improve attention in healthy subjects, there is no good evidence that it prevents dementia or improves memory.”

Another important factor that has a beneficial effect: exercise! Fitzgerald says she doesn’t mean just walking the dog, though brisk walking for 10 minutes a day is enough. Overall, she recommends: “A balanced diet high in fruits and vegetables and low in fatty meats. Omega 3s seem to have a true benefit.” Fitzgerald also recommends to avoid dietary insufficiencies or excesses.

However, food and physical exercise aren’t the only ways to boost brain power. When gearing up for a race, a warm-up lap is standard. Camille Brown owner and Executive Director of Stepping Stone Preschool, Elementary and Middle School, teaches Brain Gym® – a program that uses a system of short physical activities that enhance brain activity. Brain Gym® was originally developed to help those with learning disabilities by educational therapist Paul E. Dennison, Ph.D. Based on developmental movements, Dr. Dennison adjusted the movements to be used for anyone to stimulate the brain. The activities activate both hemispheres of the brain to aid in learning and retention. “Brain Gym® is recognized in over 80 countries and is used daily in private and public schools worldwide,” Brown said. “Athletes, artists, doctors and businesses executives; people in rehabilitation programs, and of course by teachers, also use it on a daily basis.” The exercises involve activating the brain buttons, and activating both brain hemispheres through coordination and focusing exercises. Brown cites other activities that help stimulate and challenge the brain: dance, learning a foreign language, playing games, puzzles and reading.

Community Liaison for The Hampton’s Retirement Community, Courtney Klepfer, says they employ both nutrition and exercises that utilize brain activity to help maintain mental stimulation. “Problem solving, puzzles, changing up a routine, reading, physical exercise and social interaction with others helps brain function...” Klepfer shared. “I feel it’s just as important to be around other people, socializing, talking, having coffee with a friend, etc. to keep our brain strength.”

Klepfer referred to the saying ‘you don’t use it, you lose it’ and adds that the brain, just like the body, is a muscle that requires activity to keep it strong. “Our residents in Assisted Living and Memory Care have several activities throughout the day that require brain strength and training,” she said. Residents enjoy Bingo, puzzles, Nintendo Wii games, group exercise classes to help keep their minds active and stimulated. Memory-exercises also help keep the brain active. Residents tap into their memory and keep it active by playing Remember When along with Musical Remember When and Catch Phrase.

At what age is it critically important to provide the brain with extra activity? Klepfer said it is important at any age. “... As you get older it becomes more important. But it’s never too early to start being healthy.”