Brain Hacks

Scientific research suggests our brains are hardwired to appreciate music. In fact, some researchers say that listening to music can help people who suffer from neuro-degenerative diseases like Parkinson’s. Elena Mannes, author of The Power of Music, says that music stimulates more parts of the brain than anything else we do. This is why she believes music therapy is so important for anyone who has lost brain function.

Researchers have found that the same pleasure centers of the brain that are positively stimulated by food and sex are also affected by music. Any music that sends chills up your spine has a direct effect upon your mood. When you use music that is particularly stimulating to you in a positive way, you can experience a host of positive effects that include elevating your mood and feeling more content, relaxed, energized, or turned on. 

Your choice of music is your own. But whether you like Beethoven or the Beatles, hip hop or country and western, sit back and listen to some music. Your brain will thank you. 

Beta-carotene, a fat-soluble antioxidant, is what makes carrots and sweet potatoes orange. Your body converts it to vitamin A. In addition to carrots and sweet potatoes, you’ll find beta-carotene in liver, milk, butter, spinach, squash, broccoli, yams, tomatoes, cantaloupe, peaches, and grains. All of these foods are good for your brain because, as it turns out, beta-carotene reduces the risk of cognitive decline. One long-term study showed significant improvement in memory, recognition, and verbal skills in people who ate beta-carotene versus those who took a placebo (inert substance). Making sure you eat beta-rich foods boosts your overall health as well. 

Magnesium, a mineral, is an absolute must for proper brain function. It aids neuron metabolism and boosts the effectiveness of certain antioxidants. Magnesium may also play a role in the prevention of Alzheimer’s disease. Studies show that the brains of most Alzheimer’s patients are deficient in magnesium but excessively high in calcium. In healthy brains, the two minerals have a relatively equal ratio. Higher magnesium intakes have been linked to a lower risk of stroke. 

Magnesium can be found in a wide variety of foods. The best sources include legumes, almonds, avocados, toasted wheat germ, wheat bran, fish, seafood, fruits, fruit juice, pumpkin seeds, and whole grains. Green vegetables, especially cooked spinach, can be good sources too. 

Magnesium deficiency can result from an increase in urine output (like that caused by diuretics), poorly controlled diabetes, and alcoholism. People who suffer from migraine headaches may also be magnesium deficient. In one study, migraine patients who took 600 milligrams of magnesium per day for twelve weeks went from three attacks per month down to two. Migraine patients who were given the placebo noticed no change in the number of headaches. 

Too much magnesium is not harmful unless the mineral is not excreted properly due to disorders such as kidney disease. The UL (upper limit) for magnesium is 350 milligrams per day for adults over eighteen. 

It doesn’t matter if it’s on a Wii, Xbox, Switch, or PlayStation, playing video games can improve your brain as well as build hand-eye coordination and spatial visualization (the ability to imagine moving and rotating two- and three-dimensional objects). Researchers in Belgium analyzed the brains of 150 teenagers. They found that the ones who played video games regularly had more cells in the left ventral striatum of their brains—the part of the brain connected to emotions and behavior. Other studies have shown that those who play action video games build stronger perception, attention, and cognition skills than non–game players. So plug in a Call of Duty game and get going!

Phosphorus is an important component of human bones. In fact, it is the second most abundant mineral in the body and the second most important element after calcium for maintaining bone health. In addition to providing strength to your bones and teeth, phosphorus is also essential for hormonal balance, digestion and excretion, protein production, and improved growth and cellular repair. Phosphorus is vital to growth, maintenance, and repair of all body tissue, including the brain. It also helps activate B vitamins and is a component of the storage form of energy in the body. A deficiency of phosphorus is very rare, but absorption can be reduced by the long-term and excessive use of antacids containing aluminum hydroxide. Phosphorus can be found in nuts and seeds, meat, eggs, fish, whole grains, wheat, and potatoes. Adults are encouraged to eat 1,000 milligrams of phosphorus a day.

In the United States, the Food and Nutrition Board of the National Academies of Sciences, Engineering, and Medicine is responsible for establishing and updating nutrition guidelines. The recommended dietary allowances (RDAs) they establish have been the benchmark for adequate nutritional intake in the United States since the early 1940s. The RDAs are based on scientific evidence. They reflect the amount of a nutrient that is sufficient to meet the requirement of 97 to 98 percent of healthy individuals in a particular life stage and gender group. To ensure that you’re getting adequate amounts of brain-nourishing vitamins like vitamin C, check the nutrition labels on food you purchase. You may be surprised at how little—or how much—various foods contribute to your RDA of brain-boosting vitamins. 

Studies have shown that foods that are high in soluble fiber, such as oatmeal, may help to lower LDL (bad) cholesterol without lowering HDL (good) cholesterol. Oat- meal is also an important source of glucose, which is what powers your brain. Recently, researchers at the University of South Australia found out that oats can hold off cognitive decline. That’s a good reason to eat oatmeal. Oat bran, which is bran that is removed from the whole oat, has similar benefits to oatmeal. You’ll find oat bran in the cereal aisle of the supermarket, alongside the oatmeal, and in health food stores. Try sprinkling oat bran on cereal and yogurt. Add it to toppings for fruit crisps and casseroles. Use it to coat chicken, lean meat, or fish before baking. Mix it into meatloaf or meatballs in place of some of the bread crumbs.

Whether you choose steel-cut oats (the most roughly cut and least processed), rolled oats (also called old-fashioned), or quick oats (also called instant), all three types of oats are effective at reducing cholesterol. To get your recommended daily 3 grams of soluble fiber, you’ll need to eat 2 ounces of oat bran (2/3 cup dry or about 11/2 cups cooked) or 3 ounces of oatmeal (1 cup dry or 2 cups cooked).

Feelings and emotions are almost identical in context. However, there are subtle differences. A feeling is a bodily sensation. If you stub your toe, you feel pain. Emotions are involuntary physical responses to events in life. A blush, a laugh, an in- creased heart rate, and tears are all examples of emotional reactions. An emotion may be fleeting or it may remain for days, or even years. The ability to feel enables a person to identify an emotion as something that is either positive or negative. It is when an individual represses an undesirable emotion (such as hidden anger, guilt, or self-hatred) that psychological damage can occur. It is extremely stressful to keep the lid on emotions. Acknowledging your emotions and working your way through them will free up your brain for healthier pursuits. 

Gram for gram, sea vegetables are higher in essential vitamins and minerals than any other known food group. They’re also an important source of iodine; if your io- dine level is too low, you may suffer from brain fog, memory loss, and depression. The following is a descriptive list of what sea vegetables can add to your daily diet:  

• Sea vegetables can contain as much as 48 percent protein. 

• Sea vegetables are a rich source of both soluble and insoluble dietary fiber.

• Sea vegetables contain significant amounts of vitamin A, in the form of beta- carotene, as well as the B complex vitamins, and vitamins C and E.

• Sea vegetables are high in potassium, calcium, sodium, iron, and chloride.

• Sea vegetables provide the fifty-six minerals and trace minerals that your body requires to function properly.

Dried sea vegetables are readily available throughout the country. Fresh sea vegetables are easier to find near the coasts. Commonly available sea vegetables are dulse and nori. Arame and wakame have mild flavors and are a good place to start. 

Nothing stimulates the mind quite like the experiences you have when you visit a new country. You’re seeing new sights, eating new food, and listening to a different language. Travel engages the parts of your brain that are involved in creativity, and it gets the neurons firing. Sometimes our home environment is the biggest stressor in our lives. Getting away from it for a while can help you relax and gain some perspective.

A study in the Journal of Personality and Social Psychology found that students who studied abroad were more open to new experiences. You don’t have to travel to the other side of the world. But you should make an effort to engage with a culture that isn’t yours, one that is new and exciting. You’ll be glad you did! If money is a worry, make it a low-cost holiday, perhaps one of those vacations where you volunteer to build a house or teach a class. Most important, don’t take your problems with you! Leave work at the office and home problems at the front door. Give your brain, your body, and your soul a break.