Before we take a look at the physical factors affecting brain function, I want to
mention two books that I am currently reading.
Please note that I haven’t finished either of them yet, and I’m sure I
would not endorse everything in them, but they are extremely helpful for both
inspiration and practical ideas. Next time, we’ll cover mental, emotional, and life management factors.
- How to Think Like Leonardo da Vinci: Seven Steps to Genius Every Day by Michael J. Gelb: This book takes a long look at how da Vinci approached life and learning, incorporating curiosity, learning through experience/persistence, cultivating sensory attention, embracing ambiguity, balancing between the arts and sciences, nurturing the physical body, and an appreciating interconnectedness.
- No More Brain Drain: Proven Ways to Maintain Your Mind and Memories by Readers Digest: Based on more than 100 scientific studies, this easy-to-read, visually pleasing book is full of practical and innovative ideas for boosting your mental edge – foods, exercises, mental games, sleep tips, etc. Please note that there are other books with similar titles. Maybe they're good, too!
Ready for a little tour through the brain
factors?
Sleep
This is the biggest one for me. I have a hard time making myself go to bed on
time if I don’t have somewhere to go the next morning. Then I pay for staying up until 1 AM with
grogginess the next day – and even for a few days sometimes. Working too late on the computer is also said
to overstimulate the brain, though I don’t seem to have much problem getting to
sleep once I’m in bed, so that’s not as much of an issue for me.
The other thing that affected my sleep for
years is that I have a severe case of obstructive sleep apnea, which means my airways get blocked while I'm in bed at night, and my brain doesn't get the oxygen it needs. Untreated, this would cause me to wake up
briefly at least once per minute. Even
though I am not conscious of it when it happens, it definitely prevents a good
night’s sleep and creates other health risks, including heart attack. Last year, I finally went to do an overnight
sleep study at Florida Hospital, and started using a CPAP machine with a breathing
mask every night. I breathe so much
easier and sleep so much better with it!
Another thing that helps me sleep better at
night is using a side pillow to support me in the correct position. If I don’t use it, my back is too
uncomfortable to sleep well.
If I find myself getting really foggy or cranky during the day, I will lie down for a nap. Sometimes it is just five minutes to close my eyes, and sometimes I need to crash for a few hours to get my brain back. I guess it should also be said that too much sleep can also impair brain function. Find out what works for you.
Some people take sleep medicines, but many of these are known to cause serious side effects or make you feel groggy in the morning. Melatonin is a more natural supplement for assisting healthy sleep.
What is affecting your sleep? Going to bed too late? Chronic pain? Anxiety? Too much caffeine? Too much household noise? Small children? Too much screen time? What can you do to get more ZZZZ's?
Nutrition
This is probably the other biggie for me, but
it’s very confusing. There are so many
opinions out there about what we should eat and how it affects brain function. You have the paleos and gluten frees on the
one side, and the vegetarians and whole grainers on the other side. I think all agree that junk food is
detrimental to clear thinking! I don’t
have much to say about nutrition at this point, except for try to be aware of
how individual foods affect you personally.
I do best with protein first thing in the morning. I try to stay away from inflammatory foods
since I have arthritis and other joint problems. My biggest struggle is sugar. I keep saying I want to cut it out, but then
I go right back to it. I’m sure the
extra weight I’m carrying around is no help to my physical and mental health. Blech.
Some of the brain-happy foods listed in the No More Brain Drain book are olive
oil, nuts, fish, whole grains, fresh produce (blueberries, apples, bananas, spinach,
brocolli), flaxseed, garlic, low-fat dairy products, and green tea. What I'm confused about is that Dr. Perlmutter, the medical consultant for this book is also the author of the book Grain Brain, in which advocates a low carb, gluten free, higher fat diet with minimal grains. You can read his article 5 Keys to Eating for Better Brain Health. I guess the jury is still out on brain nutrition! Like I said, I'm not sure quite what to think. I guess I will stick to what is generally known as healthy food, and all in moderation. Other brain foods I've seen on multiple lists are almonds, coconut oil, eggs, avocados, dark chocolate (yes!), salmon, kale, strawberries, curry/turmeric, rosemary, sage, apple cider vinegar...
Health & Medications
Other health issues that affect my own mental
powers are low thyroid, chronic pain, seasonal allergies and Attention Deficit
Disorder. (See ADD and Me? We’ll Manage!) Fortunately, there
are medications for these and other maladies.
Unfortunately, some medications have side effects which hinder brain
power. For example, some allergy
medicines cause drowsiness. Make sure
you buy one that specifically says it is non-drowsy or daytime. (I use loratidine, and my children use chewable Alavert.)
Some pain medications and anti-depressants can
make you more tired and foggy brained. According to friends who take it, Wellbutrin, an anti-depressant stimulant, doesn't seem to have that effect. It is known for helping people with ADD focus better, as well as promoting energy level and weight loss. For pain, I use ibuprofen (not every day since it has long-term side effects), Icy Hot arthritis lotion, chiropractic
adjustments (every several months) and occasional massage therapy. Muscle and joint pain can be a huge mental distraction to me, so I have to deal with it in order to concentrate well.
Other health factors which commonly effect
brain function include high blood pressure, vision/hearing problems, smoking, alcohol
or drug use, migraines, brain injuries (even mild ones), and neurological &
psychiatric disorders, etc. Be sure to go in for
regular physical exams, and, if needed, ask for referrals to a specialist such
as a nutritionist, optometrist, audiologist, allergy doctor, chiropractor, endocrinologist, neurologist,
psychiatrist, or cognitive behavioral therapist. This goes for your kids, too! If your child has a health issue which impairs
learning, better to catch it and treat it early!
Other supplements are also used to increase
brain power. Vitamin B complex, vitamin
E, fish oil, potassium, magnesium, calcium are all ones listed in the No More Brain Drain book. Gingko biloba is another one commonly used, but I don't know much about that. Caffeine can be either positive or negative. I only use the sugar-free drink packets when I really need to be able to focus for a few hours. It's not good to drink a lot of it, get dependent on it, or use it within a few hours of bedtime.
Stay tuned! Next time, I'll write about the mental, emotional, and life management factors of boosting brain power.
Virginia Knowles
