We’re told as we age, our memory will decline. Therefore, the supplement industry for brain health is booming! So, what is the truth concerning brain health and good memory?
As you age, the brain goes through changes that can slow down your thinking. It loses volume, the cortex becomes thinner, the myelin sheath surrounding the fibers of your neurons begins to breakdown. And to make it worse, your brain receptors don’t fire as quickly!
In your mid thirties, we find that at times things we know begin to escape our recall. You try to remember a new acquaintance name, it’s on the tip of your tongue, but it escapes you.
Next, you’re told that as you enter your 40s to 50s that the reasoning skills begin to drop off. One begins to experience fading sharpness of mind and we can’t seem to think of a certain word we want to use. It’s frustrating! However, our moral compass is improved! You are better able to control outburst of emotions.
Then, in our 60s our brain begins to shrink! As a result, it’s harder to access knowledge that has been accumulated over the years. We’re told it’s harder for us to learn new things. Really?
Lastly, in our 70s and above, we can expect to lose our minds! That is to say, it’s because of inflammation and a build-up of deposits in areas like the hippocampus, the part of the brain responsible for forming new memories.
Building New Neurons
People don’t make new brain cells as we age.There’s nothing you can do! It’s hopeless! Or is it?
The hippocampus actually does produce new brain cells during adulthood. This information was controversial for decades. Finally, scientist agree that the brain does make new neurons.
Scientist have learned new neurons in the hippocampus are important in certain types of learning and memory. These new neurons tend to regulate emotional processes like anxiety and depression.
Therefore, the question that arises is: Why is this handful of new neurons (about 1400/day) so important for brain function?
Having said this, new neurons in the hippocampus behave differently from old neurons. These new neurons are hyper-excitable, like a kid on a sugar high! Our mature neurons are more restrained in their reaction to a given situation.
How Do We Incorporate New Neurons?
For example, adding new neurons is like adding pieces of a puzzle. It takes time to figure out how the new pieces fit in with the old ones. As you know, the pieces have to fit together. Random placing just doesn’t work.
In other words, it’s still a mystery how these new neurons will assimilate in with the current story going one. But, somehow they find their place and work well with the existing neurons.
As a result, researchers are studying how new neurons are added into our existing brain circuits. Furthermore, this is an exciting new field of study.
How Can We Make New Neurons?
Good news! It’s not that hard! I used to have a tee-shirt that said, “I’m flexible”. I had it made when I was a trainer for new Girl Scout Leaders. It was to remind these women to expect the unexpected and to adapt. You never know what’s going to happen when you’re working with children.
Stay curious and interested in life. Be proactive and learn about many different things! Get involved in life and join in on new activities. Meet new people! You don’t know their stories and you learn from others.
That is to say, get out of your rut! Avoid the mundane! Having the same routine day in and day out makes us dull and mindless. To clarify, doing the same thing over and over does make us mindless.
My mother used to say, “God gave you a brain. Use it!” Likewise, remember the saying, “Use it or lose it!” Use your brain, create new pathways. Use your non dominate hand at times. You learn something new when you do.
On the other hand, doing the same thing over and over not only dulls the mind, but it creates a stress of boredom. Unfortunately, isolation contributes to stagnation. Make sure you stay involved with people. Get out in nature and connect with God’s creation.
Make your brain plastic! Plasticity is what scientist tell us makes our brain adaptable. Therefore, being plastic is making new neurons. It’s amazing isn’t it?
What Else Can We Do?
Activated vitamin D receptors increase nerve growth in your brain. Get a good dose of vitamin D by being outside in the sunlight. Go out before the UV rays are at their peak. Or go out late in the day as they are decreasing. You can supplement with vitamin D capsules, but remember, natural vitamin D is best. Researchers have also located metabolic pathways for vitamin D in the hippocampus and cerebellum of the brain. These are the areas that are involved in planning, and with the processing of information. As a result, the formation of new memories are made.
Next, we know brain cells do regenerate. Dr. Fred Gage and his team at the Salk Institute for Biological Studies in California along with doctors at Sahlgrenska University Hospital in Sweden, have proven new neurons do develop throughout life.
Other supplements can help with remembering. One area of current study is with luteolin. Luteolin is classified as a citrus bioflavonoid. It has antioxidant and anti-inflammatory properties. These properties allow luteolin to look for reactive compounds containing oxygen and nitrogen. These combined properties can cause cellular damage. Importantly, lutelolin acts as an antioxidant. Luteolin can also stimulate activation of the dopamine transporter.
Foods High In Luteolin
- Dark Leafy Greens (Spinach)
- Green Peas
- Summer Squash
- Pumpkin
- Brussels Sprouts
- Broccoli
- Asparagus
- Romaine Lettuce
- Carrots
- Pistachios
If you read my blog, you know I advocate for organic foods and getting your vitamins and minerals from heathy eating. Research the different supplements on the market for yourself. Keep in mind that natural supplements are readily available to the body for processing. If you want to add a supplement look for natural ingredients not synthetic. Look for organic ingredients. Next, research for supplements with no additives or fillers.
Closing It Out
Lastly and foremost, know that walking is one of the best if not the best exercise for brain health. However, there are other activities that promote a healthy mind.
- Exercise – just move your body! Walking, swimming, dancing, skipping! It doesn’t really matter what the movement is, just do it!
- Diet – healthy eating is imperative! I don’t advise one diet over the other. I believe eating a big variety of vegetables and fruits is the best approach. Eat less meat and grains. If you eat grains, eat the stripped down version. Yes, whole grains are proven to affect gut health.
- Mediation – meditation is proven to improve brain activity. It’s a great form of stress reduction and improves overall health
- Lifestyle is important – stay involved. Be creative, be curious about life and explore new thoughts and interest in life.
- Get enough sleep – good quality sleep helps improve not only the brain, but the entire body.
Ok Enough! In Conclusion
Above all, do your own research! When you do, you’re creating new neurons.
Therefore, you’re becoming smarter. Certainly, smarter is better. However, just have more fun in life. For example, take up a new hobby. Continue to learn and seek out new activities. But, most of all, remember life is a journey. Therefore, there are many routes you can take.
Most of all, remember to take the path least traveled!
