80 SAVED IDEAS
Brain cells get destroyed when we experience high levels of chronic inflammation. This mainly happens due to chronic stress, unhealthy eating habits (eating too much processed sugar, meat, and refined carbs), and not getting enough rest.
When we have an inflamed brain, it leads to brain fog, anxiety, depression, and low energy; and in the long run, it may cause cognitive decline and other diseases.
Neurogenesis happens in two parts of the brain: the hippocampus and the olfactory bulb. The former is responsible for emotional health and memory function while the latter is associated with smell.
In order to stay mentally sharp and emotionally balanced, we need to develop habits that promote neurogenesis: having a healthy diet, getting consistently good sleep, and regular exercise. Your diet needs to consist of omega-3 fatty acids, phytonutrients, B vitamins, zinc, and magnesium.
The neurotrophin BDNF is a type of protein that helps with the brain cells' growth and survival.
In order to boost its production, a diet with consistent omega-3 fatty acids and flavonoids are great boosters. Moreover, anti-inflammatory spices such as turmeric, rosemary, and ginger are important as well.
Since we've been deprived of socialization and have been away from people for as long as we can remember it's important to try and reach out to people.
Taking a break away from your workstation and having lunch maybe at the park or just by the balcony of your place and someone to talk to on the phone can recharge our batteries and possibly make us more focused and creative for the rest of the day.
Having close proximity to food will increase the chances of developing a habit called "unconscious eating" where an individual will eat without giving it much thought and ignore the physiological cues that are being given to us while eating a meal.
When we do not pay attention to the cues being alerted to us regarding satiety we tend to eat quickly and don't feel full or satisfied from what we've eaten. Moreover, having easier access to food can also lead to higher calorie consumption.
Mature adults have developed their coping skills and are not as reactive and stressful all the time as the young population, which are yet to understand steadfastness, resilience or the benefits of a calm mind.
When a person has successfully managed challenging situations, new problems are not reacted with panic as our past experiences give us strength and self-efficacy.
Right action comes when we take proactive steps to remedy a problematic situation, tapping into the things that are possible and can be controlled.
A person with underlying and invisible mental health issues is likely to get triggered by any event.
Like the straw that broke a camel’s back, a person’s current mindset and problems can project a new problem in a distorted way, making even a small event feel overwhelming. This leads to feelings of inadequacy and low self-esteem.
Our personality and upbringing play a major role in how we handle a stressful situation.
First responders, firefighters and surgeons have different skill sets and mental strength, apart from the professional training that they have undergone, leading to better handling of pressure situations.
Research shows the importance of nutrition for exercise. However, it is not always clear whether it's best to eat before or after you exercise.
The following should be considered:
When we exercise, our bodies use energy, either supplied by carbohydrates stored in our bodies, or from the food we eat.
Recent research shows that training in a fasted state can lead to efficient fuel use, fat burning, improved blood sugar and hormone regulation. This is helpful when training for a marathon to help delay fatigue.
There is a clear advantage for eating before and during longer duration exercise. Using nutrition to strategically recover is essential for those who want to maximise their workouts.
When resistance training, consuming a combination of mainly carbohydrate, protein, and creatine before and after exercise, provide better muscle and strength gains over ten weeks.
The human brain is not static, but is shape-shifting, upgrading, maintaining and housekeeping itself all the time.
The constant rewiring, adapting and upgrading is happening not just in our formative years, but through the course of our lifetime. This neuroplasticity of the brain can be nurtured and stimulated for further development.
While neuroplasticity is the ability of the brain to form fresh connections and to rewire itself, neurogenesis is the brain’s ability to grow new neurons.
Experiments in the 1960s discovered that traumatic events, stress and anxiety are detrimental to the neuron cells of the brain. This led to new understandings about the brain being a regenerative organ, where cells can regrow and replenish, also known as neurogenesis.
Neuroplasticity has two broad types:
Just like medications and chemicals change our brain, neuroplasticity has the potential to reinvent oneself and get over the traumatic events of the past. It has the power to dissolve our hardwired memories which are fear-based.
When the brain learns new things, it connects neuron cells and creates new pathways. Learning new facts may not be very useful, but if one learns a new language, skill or a musical instrument, the neuron magic starts to happen and the rewiring begins.
If we have a growth mindset, where our skills and abilities can be consciously developed, the magic of the brain’s neuroplasticity starts to happen.
Apart from forming new pathways and connections, neuroplasticity can also:
One can boost or enhance neuroplasticity by:
Patients with severe brain damage are able to rapidly heal themselves, practically remodelling the brain a few days or weeks after the trauma.
What’s weird is that a brain injury is a great time to take advantage of the rapid reorganization, recovery and other significant changes that a brain can perform on itself. During stroke recovery, learning something new or even re-learning something can result in significant gains.
Psychiatric disorders, stress, anxiety and depression are by itself neuroplasticity, but in a negative, destruction-oriented way.
The damage caused to the brain by these mental disorders encourages unhealthy and dangerous pathways.
Breathing exercises, body awareness, changing thought patterns using meditation and memory exercises can help with the reversal of the negative neuroplasticity caused by mental disorders.
Depression and anxiety can be regulated and reversed by certain exercises:
These techniques can also be used for treating ADHD, OCD and autism. Online games and apps work more or less the same if the other aspects like learning and exercising are also engaged with.
Neurons are by themselves responsible for the experience of pain. The brain can adapt and manage chronic pain by:
Apart from these, there are some regular things that we can do to treat chronic pain: exercising, avoiding junk food, quitting smoking, keeping the mind engaged and practising mindfulness.