Brain Hacks

A 2017 study by the University of Leicester is bad news for many drivers: spending more than two hours a day driving hurts your brain. One reason driving is bad for you is because it’s a sedentary activity, and being sedentary is hard on your overall health (particularly your cardiovascular system). But it turns out that driving also shuts down your brain. Subjects in the study actually lost IQ points when they regularly drove long distances (such as daily commutes). People who did little or no driving had less decline in their cognitive powers. Researchers theorize that in addition to the sedentary problems associated with lots of driving, driving causes stress and fatigue, and the link between stress, fatigue, and cognitive decline is fairly well established. If your daily commute requires two or more hours a day behind the wheel, it’s time to move closer to your work—or find a new job.

If you love chocolate, you already know eating it makes you happy. But did you know it’s also good for your brain? A recent study found that people who ate chocolate at least once a week tended to have improved cognitive function. Those who ate more chocolate scored better on tests of memory and abstract thinking. 

Cocoa beans contain an antioxidant called cocoa flavanols that may actually reverse some cognitive decline and help the brain work under demanding circumstances. But if you’re going to eat chocolate for the brain benefits, don’t skimp on quality. Since it’s the cocoa beans that provide the protection for your brain, you want a chocolate that’s higher in cocoa butter. Inexpensive chocolates are often blended with wax and contain very little real cocoa butter. Inexpensive brands are also made with partially hydrogenated palm oil, preservatives, and high amounts of sugar, which are bad for your overall nutrition. Quality chocolate, on the other hand, is made using real cocoa butter, the finest organic cocoa beans, and minimal sugar, making it an overall healthier choice. To counteract the sugar, saturated fats, and artificial flavorings in commercial candy bars, many people have turned to buying chocolate in its raw, organic form and making their own sweets. 

You may think your brain controls your body, but it doesn’t do the job all by itself. Researchers are learning about the importance of the enteric nervous system—that is, the nerves that line your alimentary canal (mouth to butt). Your gut health doesn’t just keep your body working smoothly, it affects your mood! And this goes beyond feeling bad about your upset tummy. You know how meeting someone special can give you “butterflies in your stomach”? That’s an emotional signal from your enteric nervous system. In fact, the vast majority of the serotonin in your body is found in your belly. New understanding about how the gut affects mental and physical health has created the field of neuro-gastroenterology. What does that mean for you? Right now, researchers are still trying to figure out how the gut and the brain work together, but it’s clear that taking care of gut issues, like treating irritable bowel syndrome, will help protect your brain and your mood.

Simple dehydration—not drinking enough water—can cause the brain to react in strange ways. Symptoms of dehydration include fogginess, dizziness, and lack of concentration. Water is one of the most abundant substances in your body, and it is the nutrient your body needs in the greatest amounts—between 55 and 75 per- cent of your body weight is water. Water plays a vital role in almost every major function in the body. It transports nutrients and oxygen to the brain and carries waste products away from the body cells. The brain is 73 percent water, so if it’s going to keep on functioning properly, that water has to be replenished. 

The body has no provision to store water. On average, we lose about 10 cups of water each day just through perspiration, breathing, urination, and bowel movements. This does not include hot days or exercise sessions, when perspiration drains away even more water. The average adult needs to drink 8 to 12 cups of water each day. By the time you feel thirsty, you can already be on your way to becoming dehydrated. To be sure you are properly hydrated, check your urine to make sure it is clear or pale yellow (meaning diluted) rather than a darker yellow. 

Most people breathe using their chests—taking shallow breaths using the intercostal muscles (between your ribs) to expand the chest. But abdominal, or diaphragmatic, breathing, also known as “belly” breathing, helps get more oxygen to your body—and your brain. With belly breathing, when air is taken in, the diaphragm contracts and the abdomen expands; when the air is exhaled, the reverse occurs. You can test yourself for abdominal breathing by laying your hand on your belly as you breathe. If it rises as you inhale, you are breathing with the diaphragm. If it lowers, you are breathing with the chest. To practice abdominal breathing, imagine that your in-breath is filling a balloon in your belly. When the balloon is full, exhale until you feel it is completely empty. Just a few of these deep abdominal breaths will bring relief from tension and ease stress. Research also suggests that the mere practice of focusing on your breathing helps calm the mind and sharpen attention. Deep breathing can also help elevate the production of neurotransmitters such as serotonin, making you feel happier.

A recent survey showed that about half of workers eat lunch at their desk and many don’t bother eating lunch at all. Are you one of those who dine by the glow of your computer screen? You should know that eating lunch at your desk is bad for your brain. In particular:  

1. Being sedentary hurts your brain. Sitting too long in one place strains your cardiovascular system, may cause you to gain weight, and otherwise increases the likelihood that you’ll end up with a stroke or other health problems. 

2. Socializing with your coworkers is good for your brain. Instead of eating lunch alone, go out with your fellow wage-slaves—even the one you don’t like very well. Not only does socializing make your brain happy, it will probably help you do better at work. 

3. Taking a break feeds your brain. Give yourself something to look at besides your cubicle walls and something to think about other than that report you’re working on. Coming back to your work refreshed and energized makes you more productive than slogging through it. Changing up your surroundings can help boost creativity and can help prevent stress and burnout. 

You know that a healthy diet can help prevent all kinds of brain-related problems— everything from depression to dementia. Plus, a healthy diet will help you live longer. An important key to a healthy diet is not just watching what you eat but watching how much you eat. Studies have shown that overeating may reduce brain function, even causing memory loss. You don’t need to weigh and measure all of your food each day, though. Once you understand what a serving size is and can visualize it, you’ll be able to eyeball your dinner and rightsize your portions. 

Keep in mind that portion sizes listed on package labels and in recipes don’t necessarily reflect how you really eat, so in the beginning you may need to whip out the food scale to help calibrate your servings. Here are some shortcuts that will help you stay on track:  

• A 3-ounce portion of cooked meat, poultry, or fish is about the size of a deck of playing cards.

• If you’re eating rice or pasta, a good portion is about the size of a tennis ball.

• A 1/2 cup is about the size of three regular ice cubes. 

• Also, remember this rule: 1 thumb tip equals 1 teaspoon, 3 thumb tips equal 1 tablespoon, and a whole thumb equals 1 ounce.

One reason organic foods are so popular is because shoppers know they are grown without many common fertilizers and pesticides. Research has established an association between the presence of heavy pesticides in food and problems in the brain development of fetuses and infants. And other studies show an association between pesticides and neurological changes in adults. So avoiding food that has been slathered in pesticides is (forgive us) a no-brainer. In addition to opting for organic food when possible, here are some other ways to reduce your consumption of those brain-unfriendly chemicals:  

• Wash fruits and vegetables under running water—yes, even organic food, and even food you plan to peel.

• Dry the produce. This additional step helps eliminate some additional pesticides.

• Eat a variety of types of food to reduce your exposure to any one pesticide.

• Throw away the outer layer of leafy greens like lettuce and the skin of vegetables like onions.

• Trim fat from all meat because pesticides concentrate in fatty areas. 

• Peel non-organic fruits and vegetables that may have a high load of pesticide, such as potatoes and pears.

A number of studies have shown a connection between certain types of infections and stroke—that is, stroke can be a complication of another disease, such as flu or pneumonia. Preventing such infections in people who have risk factors for stroke is one obvious way to prevent stroke. A recent study by researchers at Columbia University showed that people with a medical history of more infections have more memory and other cognition problems than people with fewer infections. In other words, the more infections you have in your lifetime, the worse you do on tests of cognition. Chronic infections, such as those associated with herpes, were more problematic than acute infections, such as those associated with the common cold. Other studies have shown a link between infection and the progression of Alzheimer’s. Although the reason why infections are connected to cognitive decline isn’t clear, avoiding infection, particularly chronic infections, is one way to protect your brain health. So:  

• Wash your hands, especially after toileting and before handling food. 

• Keep your vaccinations up to date—adults often forget to stay current.

• Use condoms during sex (and practice other methods of safe sex). 

• Don’t share your toothbrush (or other personal care items). 

Almost everyone has experienced anxiety at least once, whether it was because of an upcoming test or an impending financial stressor. So you know that having anxiety can put a damper on how you enjoy life. Those who suffer from more chronic or unexplained sources of anxiety (generalized anxiety rather than situational anxiety) are at significant risk for depression, insomnia, and other brain-zapping conditions. Optimizing or boosting your anxiolytic (antianxiety) response can help. For example, taking supplements of gamma-aminobutyric acid (GABA), an amino acid that has a calming effect on the nervous system, can result in:  

• Relief from anxiety, shakiness, or other nervous tension 

• Improved sleep and recovery sensation 

• Less mental chatter  

According to the National Institutes of Health (part of the US Department of Health and Human Services), the following herbs have shown effectiveness in reducing anxiety:  

• Ginkgo biloba 

• Kava kava 

• Valerian 

• Theanine (found in green tea) 

• Hops 

• Lemon balm 

• Skullcap 

• Passionflower 

• Chamomile  

Most can be taken as a supplement or infused in a tea. If you have serious struggles with anxiety, discuss options with your doctor.