Brain Hacks

Vitamin E, a natural antioxidant found in many foods, diminishes the damage caused by free radicals. Some evidence suggests that free radical damage to the neurons (nerve cells) is at least partially responsible for the development of Alzheimer’s disease. Vitamin E has been shown to prevent free radical damage and delay memory deficits in animal studies. In a two-year study of people with Alzheimer’s disease, large doses of vitamin E slowed progression of the disease. That said, when taken by healthy people, large doses of vitamin E have not been shown to prevent Alzheimer’s disease. Vitamin E is considered nontoxic, even over the recommended dietary allowance (RDA) levels. The UL (upper limit) for vitamin E is set at 1,000 milligrams per day for adults over eighteen.

Foods rich in vitamin E include vegetable oils, nuts and seeds, wheat germ oil, peanut butter, and green leafy vegetables. 

The psychologist Mihaly Csikszentmihalyi and a team of researchers at the University of Chicago were the first to describe and name the concept of flow, that state of concentration people get into when they feel fully involved in what they’re doing. In the flow state, people become less self-aware and less distracted by outside concerns like what time it is or how hungry they are. People describe it as “losing your- self in the process” or “being in the zone.” Experiencing flow is an excellent way to destress your brain. 

Csikszentmihalyi’s work identified intrinsic motivation as key to the flow experience. People who have intrinsic motivation can find the positives even in difficult situations, making them happier, more optimistic, and more creative than those who don’t cultivate intrinsic motivation and who are only motivated by external re- wards, like getting a paycheck. When you’re in flow, your brain gets bathed in feel- good chemicals like dopamine and endorphins. Tasks that are too simple don’t produce this state (because they cause boredom) and tasks that are too complex don’t produce this state, either (because they cause stress and frustration). The task must be just right, requiring you to challenge your skills. You also need to care about what you’re doing. If you think the task is pointless, then even if it stretches your skills you’re unlikely to find flow. One way to add flow to your life is to add complexity to simple tasks, like trying to do them quickly. Another is to add purpose to tasks, such as thinking about how much more relaxing your house will feel if it’s not so cluttered. Finally, you can seek out activities known to produce flow, such as hiking, painting, and writing.

You know smoking hurts your heart and your lungs. Before you light up again, consider the risk to your brain. Recent research shows that smokers have a thinner cerebral cortex, the area of the brain responsible for thinking, memory, perception, and language. If you quit smoking, some of the damage can be reversed—although it’s better not to have smoked at all. Smoking also constricts blood flow to your brain and makes your blood more prone to clotting, increasing your risk of stroke. In addition, nicotine damages the interior walls of blood vessels and makes them more susceptible to atherosclerosis (hardening of the arteries). That also increases the chance of stroke. The good news? Your body starts repairing the damage within days of that last cigarette. If you quit smoking now, you reduce your risk for dementia and other forms of cognitive decline. 

Stroke, the destruction of brain cells that occurs when blood to the brain is cut off, can kill you (it’s the fifth leading cause of death in the US). If it doesn’t kill you, it may leave you physically and/or mentally impaired—permanently. Stroke can be caused by blood clots or hardening of the arteries (atherosclerosis), although occasionally it is the result of trauma. Your chance of a stroke increases dramat- ically after you hit fifty-five and continues increasing as you age. Current research from a long-term study on Alzheimer’s and aging suggests that having a stroke can put you at greater risk for developing Alzheimer’s. Risk factors for stroke include:  

• High blood pressure
• Heart disease
• Smoking
• High cholesterol
• Diabetes

If you have any of these risk factors, take concrete steps to safeguard your brain. 

You remember that old saying, “Let a smile be your umbrella”? Well, we’re not suggesting you give up your rain gear. But being optimistic—that is, feeling generally positive and confident about the future and about succeeding at various goals you may have—has protective powers. Recent studies show a correlation between being optimistic and reduced anxiety. Optimistic people were shown to have a larger orbitofrontal cortex (OFC). The OFC is known to help regulate emotion. In fact, if you experience a traumatic event (and presumably get a ding to your optimism), your OFC loses heft. Chronic stress reduces the ability of brain cells to connect to the OFC and instead helps produce pathways to anxiety (thanks, stress). Re- searchers theorize that just as stress and trauma can reduce the OFC, optimism and positive thinking may be able to build it back up again. 

Other studies show a connection between higher levels of optimism and lower levels of the stress hormone cortisol. Being happy-go-lucky is better for your brain! The truth is, realistic people are more accurate about how the world actually works, but optimistic people protect their brains. So, choose optimism when you can. How? Here are a few simple suggestions:  

•  Keep busy—dwelling on problems makes you less optimistic. 

•  Use affirmations—doggone it, people like you! 

• Acknowledge success—it’s easy to overlook when things go well. 

• Use fewer negative words—stop yourself when you say “can’t” and “never.”

• Seek help dealing with your past—put painful experiences behind you.

Alzheimer’s disease, a devastating type of dementia that causes problems with memory, thinking, and behavior, has two types: early-onset (sometimes called younger-onset) and late-onset. Late-onset Alzheimer’s is the culprit in most cases of lost mental function in people over sixty-five. Early-onset is much rarer. Only about 5 percent of those who develop Alzheimer’s show signs of it before age sixty- five. The brains of Alzheimer’s patients contain distinctive, abnormally shaped proteins known as tangles and plaques. Tangles are found inside neurons while plaques typically form outside the neurons in adjacent brain tissue. Tangles and plaques most commonly afflict the brain areas related to memory. In the 1980’s, re- searchers found that a compound in plaques known as amyloid protein may actually be poisonous to brain cells. More recent research suggests that a protein called tau may be responsible for the telltale tangles found in the brains of Alzheimer’s patients. In healthy brains tau proteins give neurons structural support, but in Alzheimer’s patients this structural support collapses into useless twists and tangles. 

To minimize your risk for Alzheimer’s, change your lifestyle to a healthy one: good diet, lots of exercise, and plenty of mental stimulation. 

Your morning cup of coffee used to get a bad rap. All that caffeine! What were you thinking? But these days coffee has undergone a bit of rehab. Researchers have found it’s not such a shady character. In fact, drinking a cup of coffee every morning can benefit your brain. Coffee does two things to help you:  

1. First, it reduces the production of the neurotransmitter adenosine by binding to its receptors. Adenosine is a chemical that makes you feel tired. So you want adenosine at bedtime, but not when you have to go in there and ask the boss for a raise. Drinking a cup of coffee will make you feel more alert and focused. 

2. Second, caffeine keeps your brain from reabsorbing dopamine, a feel-good neurotransmitter. That means you feel happy for longer.  

One study showed that drinking coffee reduced depression among subjects— and even reduced suicidal tendencies. Some evidence also shows that coffee- drinking may help protect against Parkinson’s and Alzheimer’s. 

But of course you can have too much of a good thing. Once you go over about 400 milligrams of caffeine per day—about four cups of coffee—the downside starts to outweigh the upside. For example, too much caffeine can give you migraines. It can cause insomnia, restlessness, and (because it’s a diuretic) increased urination. Also, drinking coffee on an empty stomach can cause heartburn. For some people, coffee makes them jittery and nervous. This is especially true for individuals who already have anxiety. If you experience any of these side effects, reduce your consumption. 

You know how you’re always supposed to count to ten when you get angry? That’s because giving yourself a little space before reacting can calm you down. Instead of the original outburst you were going to make, you’re able to respond more calmly. The same idea holds true for counting your breaths. When you’re upset, anxious, or worried, take a moment to focus on your breath. Don’t worry about trying to control your breathing, just take a few deep breaths, then start counting: inhale + exhale = one breath. In a few moments you won’t be so stressed. This is because counting your breaths is a kind of mindfulness—you’re keeping your focus on the present and not thinking about anything else that’s happening. And mindfulness, as we know from many studies, is a practice that can help improve memory and build cognitive skills. No special mantra or meditation is needed. Just count to ten! 

Depression, which is a mood disorder that involves feeling sad and uninterested, affects many people. For some people, an episode of depression might be mild—it might be, for example, related to a loss from which they gradually recover. For others, depression is so deep and long-lasting that even simple things like getting out of bed to shower become a monumental struggle. Of course it is bad for your brain to be mired in depression. If you feel depressed, especially if the feeling goes on for many days and keeps you from your normal activities, getting professional help is your first step. In addition to seeking help, there are things you can do to help combat depression: 

1. Create structure. Give yourself a schedule, such as getting out of bed at a certain time, even if you don’t feel like it, and eating on a regular timetable. Daily goals, like showering and getting dressed every day, are very helpful for com- bating depression. 

2. Go for a walk. Getting a little exercise even just a few times a week can help your brain produce the feel-good chemicals that will give you a lift. 

3. Eat right. You need good nutrition now more than ever. 

4. Make a change. Do something different. Take a class, join a club, think new thoughts. 

5. Get your shut-eye—but not too much. Most people need seven to nine hours of sleep per night to function well. Depressed people often sleep more or less than this. Do your best to get the right amount of sleep. 

6. Do things you used to find fun, enjoyable, or rewarding. Even if you don’t find them that much fun now, do them anyway. You just have to keep trying. 

Keeping a daily journal—by hand, not on your laptop—benefits your brain. Recent studies show that writing by hand enhances your memory, helps both sides of your brain coordinate (integrating information from both sides of your brain helps you improve your perception), and inspires thought and creativity because the slower process allows for reflection. You also use more of your brain, specifically the motor cortex, when you write instead of type. A stimulated brain is a healthy brain! Writing by hand also helps relieve stress, as repetitive actions can have a calming effect. This is particularly true if you write something calming, like five things you feel grateful for rather than all the ways you hate your boss.