IMPROVE MENTAL HEALTH
- use your brain By Dr Jason Culp, Research and Development Director, Chiva Som Health Resort, Thailand. If you had to choose between good physical health or good cognitive function, which would you choose? It may come as surprise that more people fear losing their mind than their physical health. Those who’ve had the unfortunate experience of witnessing a loved one slip away from Alzheimer’s disease, understand too well about the major detriment that cognitive decline has on all aspects of health and wellbeing.
Although we can’t be certain of the future, the great news is there are simple and practical ways of promoting brain health and cognitive function. Additionally, there are specific lifestyle practices which can help to ‘grow the brain’ (or at least form new nerves and neural connections in the brain). This phenomenon is known as “neurogenesis” (neuro meaning nerve, and genesis, create new). Here are 5 simple and effective ways to promote brain health and help preserve cognitive function: Types of Dietary Fats: Laboratory tests suggest that excess
consumption of foods which contain high amounts of trans fats – a form of damaged fat found in over processed and oxidised foods – can significantly decrease neurogenesis in the brain’s memory storage center, the hippocampus. Fortunately, a diet that’s high in unsaturated fats, such as Omega 3, 6, and 9, can help promote the production of new neurons in the brain. Omega fats can be found in salmon, tuna, raw walnuts, cold-pressed olive oil, and freshly-ground flax seeds. Physical Activity: Exercise has been shown to elevate moods and improve cognition as well. Just
30 minutes per day of sustained, aerobic activity can have a positive impact on nerve growth and brain function. Other forms of physical activity have demonstrated protective effects against dementia onset, but only sustained aerobic activity promotes neurogenesis. Adequate Sleep: Studies show that sleep is crucial for learning retention by promoting the growth of new nerve connections. This process is called “neuroplasticity” and takes place each time we learn a new skill or habit. Sleep deprivation – not enough sleep – is one of the most powerful inhibitors of new nerve growth
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16 | south | april 2021
www.southmagazine.co.nz
