Forgetfulness and brain fog are not just a sign of ageing; they're also a symptom of a busy, stressful life, and often not enough sleep. Editor Trudi Brewer says there's plenty you can do to stay sharp, and feel alert. Naturopath Jane Cronin from Clinicians shares how to maintain a fit and healthy mind.
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“Exercise pumps oxygenated blood and other nutrients through the brain to feed the nerve cells. It supports neuronal connections and causes growth in the part of the brain responsible for memory, learning, and thinking skills.”
How does our brain function?
In terms of thinking, the brain is a network of nerve cells, which pass round messages at lightning speed, much like electrical pulses. Each of our brain cells contains several battery-like structures called mitochondria, which power those nerve cells. Surrounded by a protective double layer of fats, (similar to the protective plastic covering you find on the wires of electrical appliances), it's keeping these fatty layers healthy that supports optimal brain function, sharp thinking, memory, and recall.
Can diet help your brain perform well?
Yes. Water is vital for good brain function, as it delivers nutrients into the brain and, it's essential for blood and oxygen circulation. Water carries waste products from the brain, so not drinking enough water can lead to brain ageing, affecting short-term memory, low mental energy, and confusion. As far as diet goes, eat good fats to replenish and nourish these fatty layers in the brain, including food packed with Omega 3 oils such as fish, and fish oil, seafood, flax seeds, algae oil, green leafy vegetables, and walnuts. Finally, a key nutrient for the brain is choline. Used by the body to maintain the structures of the brain (including supporting the health of the fatty layers around the nerve cells), it's also used as fuel for the mitochondria to produce cellular energy, mental clarity, and focus. It's found naturally in eggs, meat, and organ meat, however, the best source is in fish - or taken as a supplement.
What are the other lifestyle factors important for brain health?
Exercise is not just beneficial for your heart and mood; it's brilliant for brain health. Why? Exercise pumps oxygenated blood and other nutrients through the brain to feed the nerve cells. It supports neuronal connections and causes growth in the part of the brain responsible for memory, learning, and thinking skills. Sleep, or 'down-time,' is also essential; it's when the brain performs its housekeeping. While we sleep, the brain processes information we received each day and decides what it needs to store or remove from our short-term memory. Sleep also provides some much-needed downtime for brain cell repair and restoration - my advice - aim for eight hours a night.