Posted on 2 September 2010 by Dr John Briffa
Earlier this week one of my blogs looked at some recent research which
links walking with improved 'connectivity' in the brain. This finding,
appears to have particular significance for the 'ageing brain', as
walking appeared to mitigate changes in brain activity that can come
with ageing and may impair experience of life.
One simple reason that exercise may enhance brain function is that it
likely helps boost blood supply to the brain. Generally, tissues,
including brain tissue, function more optimally when there's more blood
getting to it. But of course another part of this is what the blood is
bringing. Good levels of oxygen and nutrients will also help ensure
optimal function of whatever it is the blood is being delivered to.
I was interested to read about a recent study which tested the impact of
taking a multivitamin and mineral on certain aspects of brain function
and the effects of mental testing on mood and fatigue. The study,
published in the journal Human Psychopharmacology, took 215 women aged
25-50 and randomised them to take a multivitamin and mineral preparation
(brand name Supradyn) or placebo over a period of nine weeks [1]. At the
start and end of the study, the women had their brain function assessed
through a variety of tasks, including those assessing the ability to
'multi-task'. The impact of these tests on mood and energy levels was
also assessed.
The women who had been taking the multivitamin and mineral were found,
overall, to perform better in terms of multi-tasking, and also performed
better on other assessments of brain function too including mathematical
processing. Also, these women fared better in terms of their mood and
energy levels after performing the mental tests.
This research provides good evidence that nutrient supplementation has
the potential to enhance brain function. Here, in no particular order,
are some other things that can help keep our brains in good working order:
*1. Hydrate properly*
In practice, dehydration can cause a serious dropping off in mental
energy. Drink enough water each day to keep urine colour pale yellow.
*2. Eat a 'primal' diet*
That's a diet rich in meat, fish, seafood, nuts, seeds, non-starchy veg
and some fruit. This will help ensure a steady supply of fuel for the
brain. Plus, the protein provides amino acids that are the building
blocks of 'neurotransmitters' in the brain.
*3. Keep up a good intake of omega-3 fats*
The omega-3 fats such as EPA and DHA appear to be important for optimal
brain function. They can be found in fish (particularly oily fish such
as mackerel, herring, sardine, salmon and trout) and as supplements.
* *
*4. Get plenty of sleep
*
Sleep deprivation can cause quite-rapid deterioration in brain function.
Aim for about 8 hours (depending on need) and consider getting into bed
a bit earlier whenever possible.
*5. Be active
*
A walk once or twice a day, particularly in some 'green space' can be
enough to improve mood and boost brain function.
*6. Get plenty of sunlight
*
Lack of sunlight in the winter is a major cause of low mood and low
mental energy. Even on a dull day it makes sense to get some sunlight
directly into your eyes. Some may consider investing in a device which
simulates the sun's rays.
*References:*
1. Haskell CF, et al. Effects of a multi-vitamin/mineral supplement on
cognitive function and fatigue during extended multi-tasking. Human
Psychopharmacology 2010;25(6):448-61
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