Brain Hacks

Instead of worrying endlessly about your upcoming tax audit or dwelling on that conversation you just had with your boss, do something repetitive, such as playing solitaire or washing dishes. Not only does the distraction get your brain out of an endless negativity loop but keeping part of your brain occupied with a repetitive action actually frees up the creative side of your brain to solve problems. This is why we often have great ideas when we are in the shower or not thinking about something in particular. In addition to the possibility of creativity, repetitive action is soothing and helps reduce stress levels. 

You’ve probably heard of neuro-toxins, those pollutants such as pesticides that can interfere with nerve function (and therefore are very bad for brain health). If you suspect that you may have been exposed to dangerous fumes or toxic chemicals, consult a doctor for a thorough analysis and treatment. To cleanse your brain (and your body) of common toxins, such as pollutants or household chemicals, you can try a variety of natural remedies. These include flaxseed, licorice root, ginseng, ginkgo biloba, aloevera, grapefruit pectin, papayas, slippery elm bark, alfalfa, peppermint, and ginger tea. You can take capsules or use the ingredients to make tea. You can also drink lemon water, exercise strenuously, use a sauna, get a vigorous massage, and eat a high-fiber, cleansing diet. Deep breathing exercises, in clean environments, will infuse your brain with fresh oxygen. When it comes to minimizing food contaminants, wash all fruits and vegetables thoroughly. 

Called “the Valium of the nineteenth century” (though it has no chemical similarity to Valium), the herb valerian (Valeriana officinalis) is a common sedative used worldwide. In Europe, it is prescribed for anxiety. Herbalists have chosen valerian for treatment of nervous tension and even for panic attacks. It is known as a safe, non-narcotic herbal sedative and is often combined with other herbs to make pain- relieving remedies, as it has the ability to relax muscle spasms. How does valerian do its magic? Scientists believe it increases the amount of a chemical called gamma-aminobutyric acid (GABA) in the brain, which is responsible for its calming effect.

Parsley is loaded with vitamin C, vitamin A, vitamin K, iodine, and iron—all nutrients your brain needs to function well. Actually, parsley has a higher vitamin C con- tent than citrus, and thus it is an excellent ingredient to battle inflammation. Parsley is rich in flavonoids known for their antioxidant activity, meaning that it helps to prevent free radicals from damaging your body’s cells. Parsley’s dark green color provides oxygenating chlorophyll, which increases the antioxidant capacity of your blood. The body parts most affected by the properties in parsley are the kidneys, bladder, stomach, liver, and gall bladder, but it is also good for your brain. A recent study published in the Journal of Nutrition found a connection between a flavonoid in parsley called luteolin and brain health. Another study has shown an antidepressant effect. The next time the restaurant chef puts a sprig of parsley on your plate, don’t brush it to the side. Eat it!

Vitamin K’s primary function is to help make a protein known as prothrombin, which is necessary for helping blood to clot. It also aids the body in making some other proteins for the blood, bones, and kidneys. And it may have another function: helping to prevent Alzheimer’s. A 2016 study done at the University of North Carolina suggests that vitamin K affects calcium in the brain, which in turn lessens the risk of Alzheimer’s. 

Vitamin K is unique in that as well as being obtained from the diet, it is also made in the body from bacteria in the intestines. The prolonged use of antibiotics may affect your level of K because they destroy some bacteria in your intestines. If you’re on antibiotics, it may make sense to supplement your vitamin K levels. There have been no reported problems in ingesting excess amounts of vitamin K, though moderation is always the best policy. Vitamin K has no established UL (upper limit). 

Foods rich in vitamin K include wheat bran, wheat germ, beef liver, egg yolk, broccoli, cabbage, and green leafy vegetables, like turnip greens, spinach, and kale. 

Or at least consult a personal trainer. If you have trouble staying motivated, a personal trainer can be extremely beneficial. Having someone hold you accountable for your actions makes you more likely to do what you’ve said you were going to do. In addition to making sure you exercise regularly, a personal trainer can show you how to perform your workout for maximum advantage. Most gyms are staffed with people who will create the exercise regimen that’s best for you and help you through it. The goal is to ensure that you are exercising correctly and at the proper pace. If you can afford a personal trainer, he or she will encourage you to commit to your routine and to push yourself just a wee bit harder—all of which is good for your brain. If you’re not able to afford a trainer, then find a workout partner who can help serve the same purpose.

According to Dr. Frank Lawlis in his book The IQ Answer, falling in love stimulates your brain. “The act of loving someone can be directly observed through the brain and throughout your body. Your immune system sparkles with excitement that creates a better defense against disease, and you actually gain muscular strength. Your creativity soars from the stimulation of the right brain so that even males begin to integrate their intellectual vision with creativity.” He notes that the type of love doesn’t matter as much as the depth of feeling. “We know that newborn babies thrive when loved, while those without love tend to suffer in mental strengths. . . . [Evidence indicates that those who love the most gain the greatest benefit cognitively.” Research has shown that falling in love raises levels of nerve growth for a sustained period of time, perhaps as long as a year. The hormones produced apparently help to restore the nervous system and trigger new growth. 

When it comes to brain protection, there’s nothing quite like blueberries, which have been called the “brain berry.” Blueberries contain antioxidant and anti- inflammatory compounds and may reverse short-term memory loss. In a study on reversing memory loss reported in The Wall Street Journal, blueberries had the strongest impact on the mental function of aging rodents than any of the other fruits tested. By eating only 1/2 cup of fresh or frozen blueberries a day you can receive their antioxidant protection and benefit from their anti-aging properties. When out of season buy them frozen to have in a smoothie. Or you can mix with yogurt and walnuts to create a delicious snack.

If you prefer your fruit fermented, here’s some good news. Research at the University of Florida shows that blueberry wine has more antioxidants than white wine and most red wines. “For people seeking the potential health benefits of a glass of wine, blueberry wine is a comparable, and, in many instances, better alternative to grape wines,” said Wade Yang, the lead researcher.

What this means for your health is a lower risk of heart disease, more vibrant and firmer skin, and a boost in brain power.

When people think of their cholesterol levels, they’re usually worried about their heart health. But high cholesterol is bad for your brain too. There’s a well- established connection between high levels of cholesterol and the increased risk of stroke. New research suggests that high cholesterol is linked to Alzheimer’s and other cognitive disorders. To keep your cholesterol on track, ask your doctor for a total lipoprotein profile so that you can be aware of not only your total cholesterol but also each component of your cholesterol. You may have a total cholesterol level that is desirable, but that doesn’t mean your HDL (good) cholesterol and LDL (bad) cholesterol levels are in line. Your total cholesterol level will fall into one of three categories:  

• Desirable: less than 200 mg/dL 

• Borderline high risk: 200–239 mg/dL 

• High risk: 240 mg/dL and over  

If you have high cholesterol or other risk factors, your doctor will probably prescribe a cholesterol-lowering medication in combination with a healthy low-fat diet and exercise. 

Having good levels of HDL is one of the most important factors in preventing ischemic strokes. These strokes occur when blood is blocked from flowing to the brain. Also, the less LDL you have, and the more HDL you have, the lower your risk for heart disease.  

For HDL: 

• Good: over 60 mg/dL 

• Bad: less than 40 mg/dL  

For LDL: 

• Optimal: less than 100 mg/dL 

• Near optimal: 100–129 mg/dL 

• Borderline high: 130–159 mg/dL 

• High: 160–189 mg/dL 

Triglycerides store fat, and too many of them in your blood signal a risk for heart attack and stroke. For your brain health, it’s best to keep triglycerides at normal levels. They are measured as part of a full lipoprotein profile. 

For triglycerides:  

• Normal: less than 150 mg/dL 

• Borderline high: 150–199 mg/dL 

• High: 200–499 mg/dL 

• Very high: 500 mg/dL or above  

When it comes to trying to lower your LDL (bad) cholesterol and triglycerides, food choices are key. Foods that increase LDL also increase triglycerides. A combination of a diet low in saturated fat and cholesterol, regular physical activity, and a healthy weight can help you lower your total cholesterol as well as raise your HDL (good) cholesterol, lower your LDL, and lower your triglycerides. It is important to focus on your cholesterol intake as well as your saturated fat intake, which often occur together in foods. Cholesterol and most saturated fats come only from animal foods. Even though some foods of plant origin are high in fat or saturated fat, all plant foods are cholesterol free. Nuts, for example, are high in fat—mostly unsaturated fat—but are cholesterol free.