Category: Brain Health

Good friends are like a fine wine; they get you drunk in half of the time!

But, seriously, having positive relationships in your life can be a game-changer when it comes to your sense of happiness and well-being. Now, it looks like good friends can help your brain, too – especially as you age.

A recent study carried out by researchers from Northwestern University (NU) shows that there may be a link between positive relationships and brain health (https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0186413). Over the course of nine years, researchers at NU examined men and women who have been labeled “SuperAgers” because they are over the age of 80 yet still have memories that are as good as, or superior to, people who are two to three decades younger. Every two years, these SuperAgers filled out surveys about their lives and took a wide range of tests, including brain scans, a neurological exam and neuropsychological tests.

When the project began, researchers were concerned they would not be able to locate enough of these individuals. However, they found 31 men and women who fit the bill, largely in Illinois with some from surrounding states. Results from a previous SuperAger study showed some differences in their brain structures, including age-related atrophy resistance, thicker cortexes, and a bigger left anterior cingulate (the part of the brain responsible for working memory and attention). However, researchers felt there was more to their unusual memories than brain structure features alone.

In the new study, the researchers asked the 31 SuperAgers and 19 non-SuperAger, older adults to complete a questionnaire about their psychological well-being. The SuperAgers stood out from the rest in one specific area: the high degree of satisfying, trusting and warm relationships in their lives. This finding is in line with other research showing that positive relationships may help prevent or slow cognitive decline as we age, such as a study published in the American Journal of Epidemiology that found engaging in social and leisure activities reduced an older person’s risk of dementia (https://www.ncbi.nlm.nih.gov/pubmed/12048221).

Finding new friends may sound like a challenge at first, especially if you’re on the shy side or live in a more sparsely-populated area, but tech has actually made it easier than ever. Now, there are likely groups in your area you can connect with just by searching online, or you can even start your own. It’s never too late–or too early–in life to start expanding your circle of friends and boost your life.

Hello, fellow brain-boosters! Are you ready to give your brain a much-needed workout?

Our brain is still mysterious in some ways, but we can all agree on one thing: it’s very, very important. This organ is the most complex one in your body, and it’s the conductor of your body’s symphony. Having it in top form is vital at all ages, and it becomes very important as you grow older. So if you’re ready to get the most out of your mind and keep yourself protected from age-related conditions that can affect it, keep reading!

A lot of research has found that mental and physical exercise can help your brain as you age. According to Scientific American, everything from aerobics to yoga has a positive effect on the brain (https://www.scientificamerican.com/article/how-exercise-affects-your-brain/). A more recent study out of the University of Canberra in Australia demonstrated brain improvement in people over 50 who did a combination of strength training and aerobic exercise, and this was true regardless of the state of the participant’s brain when the study started (https://www.canberra.edu.au/about-uc/media/newsroom/2017/april/uc-research-exercise-delivers-brain-boost-for-over-50s).

In the study, UC researchers took a look at 39 studies to gauge the impact of various types of exercise in varying degrees of duration and intensity on the brain health of people aged 50 and older. In addition to strength exercises in the form of resistance training and aerobics, the researchers examined studies that combined both exercise types and also those that evaluate activities such as tai chi and yoga.

They found that aerobics enhanced a person’s cognitive abilities, while resistance training boosted executive function, which is the brain process people use to set and reach goals. Resistance training also improved memory overall and working memory (or short-term memory). It was also found that tai chi appears to boost cognitive abilities, but so few studies have been done in this area that a larger trial would be needed to confirm the theory.

If you’re ready to boost your brain health, each session of your chosen exercise routine should last at least 45 minutes, be done as many days as possible, and include moderate to vigorous exertion on your part. UC study leader Joe Northey said that just exercising once or twice a week will help your brain, but exercising more often is better.

The brain you have today is the only one you’ll ever get, so devote some time to giving it a little love, and you’ll be much better off for it.

Attention tends to be the challenge of the day. It seems like more and more we are losing our focus to so many other things. So how do we get our brains to work better and focus on what is important? Get rid of your cell phone? Probably not going to happen. Nutrition plays an enormous role in how well our brain can maintain focus on a daily routine. You are what you eat has a brand new meaning when it comes to how well your body and brain can better connect and create better focus patterns. Let’s look at some of the natural ways you can create and maintain better focus and have more attention. To start, you must know that your daily routine will make the difference. You eating patterns, exercise discipline, and thought will make up the greatest portion of your success. Attention and focus are maintained in the frontal part of the brain. Without getting too technical, this is the primary area. Certain stressors can cause this part of the brain to not work as effectively as it potentially could. There are some keys that will make this area function at its greatest capacity. 

1.Use Caffeine
What? Yes caffeine is actually a compound that stimulates the frontal lobe of the brain. That is why many of the ADHD medications are heavy stimulants. However just slight amounts of caffeine, such as in green tea, can create the mild effect that will help these areas for empowering your health. 

2.Huperzine A
A natural herb that has been used in Europe for supporting better brain function and memory is widely available here as purchased as a supplement. 

3.Essential Fatty Acids
The healthy omega 3 fats that you hear so much about play an enormous role in overall brain health and can help you to increase your focus and attention. 

4.Keep Proteins at 30% of Calories
In our health coaching systems we teach that 30% is a good number for your proteins. If you are not getting enough protein, then you are not going to be able to support healthy brain function. Many of the anti-inflammatory proteins are listed in our basic program such as chicken, fish, eggs, and certain meats. 

5.Sleep
For attention this is vital. Lack of sleep has been shown to cut back on how well we can focus and how well our brain can retain and process information. The typical goal is to get 6-8 hours of solid, uninterrupted, sleep. 

You can check out our focus and attention package HERE

Our memory is something that we take for granted when we are younger and later we realize how important it is. It seems that we are experiencing a greater surge in memory-related health challenges like Alzheimer’s and dementia. So what can we do? Brain health has always fascinated me. The neurological system is in control of so much of how we function every day. Many times if you can correct the basic nutritional deficiencies, then you can generally support better brain and memory function. So what is the best nutrition for the brain? It starts with the basics. So let’s take a look below on what it takes to reach your potential with overall brain health.

1.Eat Healthy Fats 
Like I say on my radio show, the king of fats are the omega 3 fatty acids. You must get these from specific sources like fish and even certain vegetables like squash. The omega 3 fats help set the stage for a great functioning memory and overall brain cognitive capacity. People like to take fish oil supplements. That is great, just make sure you understand the quality. 

2.L-Theanine 
Found abundantly in green tea. L-Theanine is a powerful amino acid that helps in memory, focus, and concentration. The typical dosage in the research is around 200mg per day. Several cups a day of green tea will usually yield this. 

3.Caffeine 
Yes , the doctor said it. Caffeine actually has amazing, restorative benefits for the brain. I prefer the natural kind found in green tea. You can also get it in a great tasting supplement powder we have called Shred Stix. But don’t be scared of the occasional cup of organic , low acid coffee to get your brain going and enjoy its protective effects. 

4.Huperzine – A 
Used in Europe for years as a brain protector by prescription only, Huperzine A is known to restore brain health and preserve function very well. You can easily find it in certain natural based supplements like Think Balance. 

5.Exercise 
I know. You didn’t want me to say it. That means you actually have to sweat. Research has proven time and time again that exercise will improve our memory and up entire function for our memory for empowering your health. 

I truly believe that we can beat our brains deteriorating. If you have ever walked through a neurological deteriorating health challenge like Alzheimer’s, it will break your heart to watch and see your loved one fade away. Do what it takes now to take care of your brain, so fear and a diagnosis doesn’t have to be the catalyst.

If you haven’t noticed lately, the rise of Alzheimer’s Disease and Dementia is in full swing. We have seen a marked increase in the last decade. There are some very specific reasons that we are seeing this in many over the age of 65. Memory and healthy cognition are the essentials that we need to stay sharp and stay on top of our game. Our body is what carries us, but our mind is what establishes us. There are some key factors into keeping your brain healthy and strong for years to come. The first to know is to make sure you have an amazing lifestyle plan. In my television show recently I talked about how our brain health is determined by what we do every single day. As I learn more and think about the bigger picture, I realize how every aspect of how we live makes the ultimate difference. The stress that we learn to manage, our daily nutrition, and daily habits are what will impact our brain health the most. So here are some of the basics that we know can help. 

1.Eat More Fat
Omega 3 fatty acids are the shield for your brain. We have been so scared of fats for so long. The omega 3 fats will help support overall brain health and keep your memory and cognition very high. I take at least 15 grams every day. ( that’s about 15 capsules or 1 tablespoon!) 

2.Read More
We have to read. It exercises our brain and keeps it pumped like a muscle. We are slowly turning into a video society with the digital era. Make sure to read at least 30 minutes a day. Billionaire Warren Buffet reads 4-6 hours per day. What does that tell you? 

3.Exercise
You have to get moving. Any form of consistent exercise over about a 15-30 minute interval can make the greatest impact over 5-6 days per week. 

4.Consider Natural Supplements – Nootropics
This is the new buzz. Smart drugs as they are called. There are natural versions of herbals that can help improve memory, increase cognition, and in some university studies, have shown to reduce and even potentially reverse the symptoms in Alzheimers. 

5.Drink More Water
In a recent show, I mentioned that just a 17 oz loss of water is enough to cause a marked rise in cortisol, a stress hormone, and reduce brain cognition. Keep your water intake up and keep your brain working at peak capacity.

Have you ever met someone that deals with Bipolar disorder? Bipolar is a mental health condition that affects many each year. Not only does it affect them personally, but it also dramatically affects those around them in a challenging way. The old medical name was known as Manic Depression. It is a serious mental condition that has to be treated with medication and psychotherapy. There are, however, some natural ways to support this challenging condition. First we have to understand that there are some basic signs of someone with a bipolar condition. Not everyone with bipolar experiences every symptom. There are many that only experience some rather than others. Here are some of the major signs of a bipolar condition. 

Here are some of the most well-known signs: 

1.Unusual Irritability 

2.Grandiose Notions 

3.Excessive Elation 

4.Thoughts Racing 

5.Poor Judgement 

6.Social Behavioral Issues 

7.Decreased Need For Sleep 

8.Increased Need For Sex 

And these are just some of what we typically see with bipolar conditions. Typically for someone to be diagnosed, they have to meet the above symptoms and also go through a severe bout of depression. 

However, there is much we can do with someone’s lifestyle that has shown in the research. We know now that certain foods can impact our brain health and the way that our brain can function. Our lifestyle choices such as more water, better sleep, and exercise can also make a major impact on brain health. 

So here are some basics that are great lifestyle methods to add while dealing with these types of challenges. 

1.Increase Omega 3 Fats
Whatever you do, talk with a provider about having an omega 3 fatty acid lab test done to see what your numbers are. The omega 3 fats are vital in helping with production and regulation with Dopamine and Serotonin. Both are valuable in dealing with brain chemistry. 

2.Watch The Caffeine
Dopamine is a big player with Bipolar. Make sure to watch your intake of caffeine. Too much of it and you will break down the neurotransmitters. 

3.Add Exercise
Just 10-15 minutes a day is enough to stimulate what is needed to help support overall brain health and cardiovascular function. 

4.Eat Your Vegetables
The green and colored vegetables are your friend. Just adding a red bell pepper alone is enough to add a vital amount of pyridoxal-5-phosphate, a version of vitamin B6 that helps to stabilize most neurotransmitters. 

5.Get Your Sleep Before Midnight
We know now by the research, Proper restorative sleep will help you reach your brain health goals. No matter what the health challenge, including bipolar, sleep is a powerful secret weapon. Make sure to get between 6-8 solid hours.

Do you feel like you have a lack of focus? Is it becoming more difficult to concentrate on your everyday tasks? If you feel scattered and are unable to complete tasks with efficiency and focused effort, you might be dealing with a form of ADHD. Our kids in America make approximately 6.1 million visits per year to the doctor as a result of not being able to focus according to the Centers for Disease Control and Prevention. Do we just put our kids on medications? Or are there some lifestyle-based solutions that we can follow that can help? Let’s look at some new ways to support some of these common symptoms of ADHD can show themselves on a regular basis even when you may least expect it. The biggest challenge for young people is the inability to focus. The typical stimulant drugs are great at focus, but can also be great at addiction as well. So what are you left to do as a parent if your child just can’t keep up with school and they want to put them on medications? The answer is there is so much that you can do. 

Here are some basic tips to help create focus naturally in the brain. Remember the old saying from Grandma, we are what we eat! 

1.Eat Tart Cherries 
There are several brain chemicals that help us focus. Serotonin is a primary one. Interestingly enough, the serotonin medications are some of the top prescribed medications today. Tart cherry juice helps increase melatonin, which is a large component in the production of serotonin. That’s why drink a tart cherry juice like Cheribundi, can increase sleep patterns and improve mood and focus. It one of my top picks.

2.Eat More Fish 
The omega 3 fatty acids are the essentials when it comes to optimizing brain health, attention, and focus. Eating fish like salmon and mackerel can boost your overall levels. The best way to see where your levels currently are is by doing a blood test. 

The omega-3 blood test is highly specialized. You can call our office to get more details on how to attain this test. 

3.Get More B6 
Vitamin B6 is the key when it comes to the powerful B vitamins and brain health. A great source of food is in red and yellow bell peppers. If you get a supplement, look at pyridoxal-5-phosphate. 

4.Drink Caffeine 
Do what? Yes, I just said that. Caffeine actually stimulates the frontal lobe of the brain much like the stimulant drugs do. However, naturally occurring caffeine such as in green tea, has some strong benefits in aiding with focus. 

5.Maintain Healthy Vitamin D levels 
Get tested every 4-6 months if you are dealing with any kind of ADHD type symptoms. Vitamin D is crucial for memory and brain function.