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PrintFor a Healthy Brain, Use It or Lose It
Dr. Ann Lovick provides easy tips to strengthen your brain
Ann Lovick, NMD
When it comes to good health, many people focus on cardiovascular health and weight loss as their primary goals. These are excellent goals, but what about a healthy mind? How do we strengthen our brains?
Exercise
Getting out and exercising is good for overall health and wellness, and it does increase circulation to vital organs like the brain. Circulating blood carries nutrients to and waste products away from tissues, keeping them healthy. Did you know that you could also exercise your brain? Think of crossword puzzles, Sudoku and learning new skills as dumbbells for your grey matter. Try to learn a new vocabulary word every week and practice using it every day. The brain is very resilient and will restore itself, given the proper stimulation.
Constantly challenging your brain strengthens neuron pathways and creates new neuron synapses. One of the best anti-aging strategies for the brain is to learn something new every year. Incorporating coordination activities is even better. Challenge yourself to learn to play the piano, learn to paint, or learn how to knit. These activities will reduce memory loss and cognitive decline as we age.
Hormones
Hormone balancing is not just for teenagers and menopausal women. It is important for our minds, as well. Studies show that estrogen enhances a woman’s learning and memory for spatially related tasks. Serotonin is a neurotransmitter that is responsible for that overall sense of well-being, and when estrogen and progesterone are in a balanced ratio, serotonin is released in the brain. Signs of low testosterone in men include memory loss, lack of focus and depression.
DHEA is a hormone made in the adrenal glands that affects the production of estrogen, progesterone and testosterone, and studies show that low levels of DHEA are associated with poor memory function. High doses of DHEA may alleviate depression in the elderly, as well as in patients with chronic disease. Balanced hormones sharpen decision-making, enhance mood and improve concentration and memory function.
Nutrition
Just as with exercise, eating a healthy diet is critcal. Foods that are high in sugar or simple carbohydrates can actually deplete neurotransmitters such as dopamine and serotonin. Nourish your brain with a diet rich in good omega-3 fatty acids; lean, hormone-free, antibiotic-free protein; and dark, leafy, greens and colorful fruits. Drink plenty of water and take vitamins to supplement your diet as needed.
Stress
We live in a stressful society and deal with stressful situations every day, but we can also change the way we deal with stress. Instead of becoming overwhelmed by workloads, family demands and financial stress, take everything one step at time. Typically, we cannot complete all the tasks we take on, which in turn leads to increased stress levels.
Exercise is the best stress-buster on the planet. Getting your hormones in balance helps you think clearly and make better decisions in stressful situations. Eating a healthy diet fuels your brain and fuels your body to handle the tasks at hand. It turns out that the same things that keep your mind healthy help you manage stress.
Ann Lovick is a naturopathic physician specializing in women’s health care at Integrative Health in Scottsdale. For more information, visit MyIntegrativeHealth.com.
