"Exercise" Your Brain!

Do you ever feel like your brain is on "overload"? After a good workout I always find that my brain is swirling with ideas like it just woke up! Is this a coincidence? Absolutely not!

In addition to a plate of omega-3's, our brains thrive on a serving of exercise. Research shows that exercise has a direct benefit to the brain which results in improved cognitive performance, a decrease in depression and improved tolerance to stress.
Now, most of us know this as adults, but what about our kids? Numerous studies support the same results with our children, yet our schools have decreased the amount of physical education and recess.

My son's first grade teacher ( pictured above on Halloween) loves to exercise. She knows how it benefits her students so she has a creative way of "sneaking" in more physical activity with her class. Her supply list that she sends home includes 2 cans of food that we send in at the beginning of the year. Nope, it's not for donating to a food bank. These little ones use the cans for hand weights! Before lunch, most days of the week you will find Mrs. Hoy's first grade class up out of their chairs, "weights" in hand, doing all kinds of steps and moves. They follow along with an exercise video and get moving!

So, what are you doing for yourself and your family to "exercise" your brains? It doesn't have to be structured and planned. In fact, unplanned, unstructured, free play is the best kind of exercise!

Brain-Healthy Nutrition (Part Two)

In my last post I introduced five components of brain-healthy nutrition. I explained the first four. Now, here's the fifth component: heart health.

How is heart health related to brain health?

Numerous studies have shown a direct relationship between coronary heart disease, high cholesterol and cognitive decline. One landmark study in California by Dr. Rachel Whitmer evaluated nearly 9,000 people (age 40-44), examining total cholesterol, diabetes, smoking and hypertension. The study revealed that having one of these cardiovascular risk factors at midlife bumped up the chance of getting Alzheimer's between 20 and 40 percent. People with all four (high cholesterol, diabetes, smoking and hypertension) were more than twice as likely to get Alzheimer's as those who had none of the risk factors.

Mainstream Americans associate a high intake of fiber with heart health. But from what foods are they getting their fiber? Mostly from cereals, breads and whole grains. The food marketers of these products do an excellent job of promoting them as "heart-healthy." Unfortunately, we don't see the blueberry growers touting their product as heart healthy. Think about this: a cup of blueberries (or blackberries and raspberries) contains 5g of fiber, 80 calories, along with powerful antioxidants. Compare that to the breakfast cereal you are eating to increase your fiber intake. One serving (3/4 cup) of Honey-Nut Cheerios, which they claim helps lower cholesterol, contains 2g of fiber and 110 calories. And seriously, do most people measure out 3/4 cup? Raisin Bran Extra (one cup) contains 7g fiber... but packs 190 calories and 44 grams of carbohydrates! Couple that with 1/2 cup milk and you'll be getting 56g carbohydrates, 240 calories and about 10g protein.

Try these tasty, nutritious alternatives for a heart-healthy, brain-healthy breakfast:

Two-Egg Omelet - 2 eggs with 1 oz meat (bacon, turkey, ham), and spinach. On the side, serve with 1 cup fresh berries, 1 oz avocado

Brain Shake - in blender combine 1 scoop vanilla whey protein powder, 1 cup berries, 1 Tablespoon almond butter (just like peanut butter but extra-delicious!), 1 T cocoa powder, 8 oz water and 6 ice cubes. Blend for approx. 1 minute, or until creamy smooth.

Either of the breakfast options above contains all the components of brain-healthy nutrition: constant protein to carbohydrate balance, good fats, antioxidants and fiber.

The nutritional components of brain health all contribute to a healthy heart. So take heart in the fact that as you are keeping your blood sugar regulated and consuming antioxidants and healthy fats, you are also protecting your heart.

Brain-Healthy Nutrition (Part One)

I had the honor this week of being the inaugural guest on a new local TV show called "Women's Perspective," hosted by Jane Marks and Laurel Kirksey of the WV Alzheimer's Association. Local readers can view this program on Tuesday nights during the month of April. (Check your channel guide for specific times.) The focus of this first show is on brain-healthy foods. As one who lost her father to early-onset Alzheimer's Disease (he showed symptoms as early as age 50), this topic is especially important to me. Here are the five areas I discussed:


1. Keep blood sugar stabilized - The brain needs a steady supply of glucose to make ATP, its energy chemical. Without adequate ATP, the brain has an energy drain, and its function decreases. The best way to accomplish this is to control your insulin levels.

Consider how you feel about an hour after eating pasta, bread or sugar. You are sleepy, your thinking is fuzzy and you have difficulty concentrating. Your glucose is driven down so low that brain function is compromised. It searches for glucose to make ATP so it can energize itself and guess what? You seek out more carbohydrates (sugar) because your brain is telling you to bring in more glucose - NOW! You head to the vending machine and grab a candy bar and a coke, get a temporary fix and the cycle starts all over again. Instead of having steady amounts of glucose for your brain, you give it peaks and valleys. So how do you keep glucose stabilized?

Maintain a constant protein to carbohydrate balance every time you eat.

2. Eat plenty of protein. Protein is used to make hemoglobin in our red blood cells so they can carry oxygen to all parts of the body, including the brain. Unlike carbohydrates, protein doesn't give you the insulin "spike". Consequently, when you combine protein with carbohydrates your glucose levels are more constant - think chicken and wild rice.

Protein is broken down into amino acids, which make up our brain's chemical messengers called neurotransmitters. One of the amino acids, tyrosine, prompts our brain to manufacture norepinephrine and dopamine, which promote alertness and activity.

3. Eat good fats. Omega-3 fatty acids are important to the development and maintenance of the brain and spinal cord. Twenty percent of the omega-3 in the brain is docosahexaenoic acid or DHA, which is concentrated in the nerve synapses (connections between brain cells), making it a vital player in brain cell communications. Another omega-3, eicosapentaenoic acid, EPA, is necessary for improved blood flow and decreased inflammation. Where can you obtain these important fats? Eggs, fatty fish (like salmon or mackerel), poultry, and fish oil supplements. Another vital fat in brain function is monounsaturated fat. Its function is to slow the rate at which carbohydrates enter your bloodstream (i.e., it helps to control blood sugar levels). Additionally it causes the release of cholecystokinin, another hormone that tells your brain to stop eating. Enjoy these fats that are found in olive oil, avocados and almonds.

4. Antioxidants. Think of antioxidants as your own personal secret service. These nutritional bodyguards jump in front of free radicals to reduce damage to your cells (also called oxidative stress). Researchers in the Chicago Health and Aging Project found that consuming three servings of vegetables per day had a statistically significant impact on reducing the risk of Alzheimer's Disease. They also concluded that regular and significant consumption (2-4 servings) of leafy green, yellow or crucifereous vegetables had protective benefits on age-related cognitive change. Some of the brain healthy fruits and vegetables include: spinach, broccoli, onions, kale, collard greens, blueberries, blackberries, cherries, red grapes.

That's quite a bit to digest all at once. I'll leave it at that for now. Check back in a couple days and I'll share my advice and tips on Heart Health (the fifth and final topic) in Part Two of this article.