Realizations Inc

Naps

Indicates that a short nap (even 10 minutes) can provide proven benefits. Calculate midpoint of nighttime sleep and add twelve hours. An hour and half either side of that time is the period during which the brain will receive maximum benefits from a short nap. (Restak, Richard, MD. Mozart’s Brain and the Fighter Pilot. NY: Harmony Books, 2001, pp 203-205)

Nature / Nurture

Genes exert their influence within an environment. The environment must be conducive to the development of a specific talent regardless of how powerful the genetic inheritance (e.g., one’s musical talent is honed among people who appreciate music and help the individual further his/her talents). (Restak, Richard, MD. The New Brain. PA: Rodale, 2003, pp 26-29)

Neutral Foods

Fruits and vegetables are considered to be neutral foods in that they don’t increase alertness or calm one down. (Bricklin, Mark, et al. Positive Living and Health. PA: Rodale Press, 1990, pp 88-90)

Niacin

Niacin (nicotinic acid, niacinamide, nicotinamide) stimulates energy production in the mitochondria, tiny factories in cells. The brain cells function less efficiently and more free radical damage accumulates in the genes of the cell when/if energy runs down. (Carper, Jean. Your Miracle Brain. NY: HarperCollins Publishers, Inc., 2000, pp 228-230)

Nocebo Effects

Nocebo is the opposite side of the coin to positive placebos and remembered wellness. Provides and discusses examples such as psychogenic illness, false memories, voodoo death, alien abductions, belief-engendered death, etc. (Benson, Herbert, MD., with Marg Stark. Timeless Healing: The Power and Biology of Belief. NY: Scribner, 1996, pp 294-296)

Norepinephrine

Protein tend to enhance levels of norepinephrine and dopamine (e.g., eggs, cheese, beans, nuts, lean fish) as compared to carbohydrates. (Amen, Daniel G., MD. Change Your Brain Change Your Life. NY:Times Books, 1998, pp 80-82)

Nutrition

Refer to Nutrition and the Brain for additional information

Nuts

Eating nuts five or more times a week reduces your risk of heart attack by 60%.The 1990’s Adventist Health Study of a large population of California Seventh Day Adventists found that in addition to reducing the risk of heart attack by up to 60%, eating nuts was one of the four top factors for extending longevity. The beneficial effects were found for men, women, vegetarians, meat-eaters, fatter people, thinner people, the old, the young, those who exercise and those who don’t. (Minton, Barbara L. Eating Nuts Greatly Reduces Your Risk of Heart Attack and Cancer. May, 2008. Article.)

Omega-3 Acids

The brain is just over 60% fat and needs omega-3 acids to promote optimal brain performance. These fatty acids are required for healthy nerve endings and synaptic membranes. (Gurian, Michael, PhD, and Patricia Henley, with Terry Trueman. Boys and Girls Learn Differently! CA: Jossey-Bass, 2001, pp 88-89)

Optimism

30-year study of patients at the Mayo Clinic in Rochester, Minnesota:  Optimists lived longer than expected based on their age and gender. Pessimists had a 19% increase in the risk of death when compared to their expected life span. (Greenwood-Robinson, Maggie, PhD. 20 / 20 Thinking. NY: Avery, Putnam Special Markets, 2003, p 96)

Overeating

Overeating weakens brain cells and primes them for damage. A slight restriction in calories ingested may help immunize brain cells against damage and disease, making nerve cells stronger and more resistant to damage (e.g., put stress on the brain cells causing them to grow stronger). Every calorie not eaten and not burned means fewer free radicals to attack brain cells. (Carper, Jean. Your Miracle Brain. NY: HarperCollins Publishers, Inc., 2000, pp 174-177)

Oxygen

Good levels of oxygen in the blood can positively impact brain power. 20% of the blood flow from the heart goes to the brain. Exercise can help blood flow. (Padus, Emrika, et al. The Complete Guide to Your Emotions & Your Health. PA: Rodale Press, 1992, pp 41, 91-94)

Oxygen

Every breath you take converts to energy. If your cells receive too little oxygen they produce less energy. (Boosting Your Energy. A Special Health Report from Harvard medical School, Harvard Health Publications, 2006. Summary.)

The brain is one of the most metabolically active organs. In a resting state it utilizes 20% of the body’s total oxygen. (Karr-Morse, Robin, and Meredith S. Wiley. Ghosts from the Nursery. NY: The Atlantic Monthly Press, 1997, p 76)

Extra oxygen has been shown to enhance mental performance and memory recall in healthy active adults in several clinical studies. Inadequate oxygen can lead to issues such as sleep apnea, poor concentration, forgetfulness, mood swings, restlessness, depressive thoughts, and low drive. (Scholey, Andrew, Professor. Director of the Human Cognitive Neuroscience Unit, University of Northumbria, 2001. Summary.)

Oxygen and Glucose

Both oxygen and glucose are required for life but both can also be extremely toxic. (Carper, Jean. Your Miracle Brain. NY: HarperCollins Publishers, 2000, p 108)

The brain equals only 2% of total body weight but consumes about 20% of the oxygen and glucose utilized at rest. (Tortora, Gerard J., and Sandra R. Grabowski. Principles of Anatomy and Physiology, 10^th Edition. NY: John Wiley & Sons, Inc., 2003, pp 452-453)

Pain Relief

Explains how conscious breathing can release endorphins, the body’s natural morphine, which can reduce pain. (Refer to Beathing) (Pert, Candace, PhD. Molecules of Emotion. NY: Scribner, 1997, pp 186-187)

Pharmacopoeia

Each person’s brain/body contains a natural pharmacopoeia, the very finest drugstore available at the cheapest cost. Ordinarily it can produce all the drugs required to run the bodymind the way it was designed to run. (Pert, Candace, PhD. Molecules of Emotion. NY: Scribner, 1997, p 271)

Phytonutrients

Studies: On any given day, about 49% of the American population consumes at least the minimum number of servings of vegetables recommended (3 servings per day); but dark green/deep yellow vegetables—that contain phytonutrients—each represent only 0.2 daily servings. Only 29% consumes at least the recommended minimum number of two servings of fruit per day. (USDA’s 1994/96 Continuing Survey of Food Intakes by Individuals conducted by the Food Surveys Research Group, Beltsville Human Nutrition Research Center, 1994/1996. Article.)

While nearly all plant foods contain health-promoting phytochemicals, the following are the most phyto-dense food sources: soy, tomato, broccoli, garlic, flax seeds, citrus fruits, melons, pink grapefruit, blueberries, sweet potatoes, chili peppers, and legumes. Many others ger “honorable mention.” (William Sears, MD. Phytonutrients. 2006. Article.)

Phytonutrients/Phyto-chemicals

Phytonutrients are certain organic components of plants, thought to promote human health. Of all the phytonutrients, probably the most is known about the carotenoids. (Refer to Carotenoids for additional information.) (WebMD. Frequently Asked Questions About Phytonutrients. 2008. Article.)

Pizza

Pizza seems to keep blood glucose levels high longer than just about any other food. Ahern et al. compared the effect on insulin-dependent patients of a pizza meal with a control meal that included high glycemic index foods. They found that although the initial glucose increase was similar for the two meals, the GI continued to rise and was significantly increased from four to nine hours after the pizza meal compared with the control meal. (Mendoza, David. The Glycemic Index. http://www.mendosa.com/gi.htm) 

Placebo Effect

See Brain Function for additional information

Pleasurable Activities

Engage in pleasurable and meaningful activities on a regular basis. Do work you love and make time for fun with those you love. These activities prime the brain’s pleasure’s pump and help the pleasure centers of the brain stay healthy. (Amen, Daniel G., MD. Magnificent Mind at Any Age. NY:Harmony Books, 2008, pp 211-212)

Positive Attitude

PET scan study: Activation of the left prefrontal cortex (but not the right) dampened negative attitudes and responses by inhibiting activity in the amygdale. A positive mental attitude can help to enhance left prefrontal activation. (Restak, Richard, MD. Mozart’s Brain and the Fighter Pilot. NY: Harmony Books, 2001, pp 118-119)

Positive Imagery

Positive imagery can reinforce positive thought patterns and make them more effective (e.g., cancer patients envision white blood cells destroying tumor cells). (Padus, Emrika, et al. The Complete Guide to Your Emotions & Your Health. PA: Rodale Press, 1992, pp 392-393)

Posture

The brain needs nearly 30 times more blood than other organs. Poor posture reduces blood flow in two main arteries that pass through the spine to the brain. This can hinder thinking, mental performance, and other cognitive functions. Sit up straight. (Greenwood-Robinson, Maggie, PhD. 20 / 20 Thinking. NY: Avery, Putnam Special Markets, 2003, pp 137-139)

Practice

Short, focused practices sessions are often the most productive. (Restak, Richard, MD. The New Brain. PA: Rodale, 2003, pp 20-21)

Explains the nature of learning in the brain: The more that higher skills such as bike riding and cognition are practiced, the more automatic they become. Initially these routines require mental strain and stretching—the formation of new and different synapses and connections to neural assemblies. Once mastered, the mental processing becomes easier. Neurons initially recruited for the learning process are freed to go to other assignments. (Ratey, John J., MD. A User’s Guide to the Brain. NY: Vintage Books, 2002, pp 34-35)

Prescription

The holistic physician of the future will concentrate on three variables:

• How you eat
• How you move (exercise, breathing)
• How you think

(Pert, Candace, PhD. Molecules of Emotion. Audio Cassettes. NY: Sound Ideas, an imprint of Simon & Schuster Audio Division, 1997.)

Prevention

Adopting healthier lifestyle habits can help to prevent or treat many of the things that can go wrong with the brain. (Greenwood-Robinson, Maggie, PhD. 20/20 Thinking. NY: Avery, Putnam Special Markets, 2003, p 175)

Priming the Brain

Brain scanning studies while the subject watched movements that he/she would later imitate, showed that brain activation occurred in the same regions involved in actually performing the actions. The period of observation primed brain areas responsible for planning the movements. (Restak, Richard, MD. The New Brain. PA: Rodale, 2003, pp 34-36)

Protein

The growth of myelin may be stunted if there is in inadequate intake of protein and/or in impoverished environments. (Healy, Jane M., PhD. Endangered Minds. NY: Simon & Schuster, 1990, pp 66-70)

Quieting

Quieting is different from relaxing. You can be active and still experience quieting. It can help people recover quickly to normal balance after an initial stress reaction. (Stroebel, Charles F., MD. QT – The Quieting Reflex. NY:Berkley Books, 1967, pp 31-32)

Quieting Reflex

The six-second Quieting Reflex or QR involves recognizing tension quickly and responding appropriately:

• Smile inwardly with eyes and mouth
• Tell yourself to be alert and amused
• Breathe deeply and easily
• Exhale and let muscles go limp
• Resume normal activity

(Stroebel, Charles F., MD. QT – The Quieting Reflex. NY:Berkley Books, 1967, pp 110-112)

Reading versus Seeing

The hemispheres remain in balance when encountering images of positive or emotionally neutral scenes. The balance of activity shifts toward the right hemisphere when the image is one of horror, carnage, suffering, death, or injury. The right hemisphere then is in danger of becomes overwhelmed and dysfunctional. Thus, watching images of disaster has a more powerful effect on our mental stability than reading about the disaster. (Restak, Richard, MD. The New Brain. PA: Rodale, 2003, pp 71-74)

Radio versus TV

Visual images are usually more intense. With radio, people don’t receive exposure to images that they will see repeatedly in their heads. (Restak, Richard, MD. The New Brain. PA: Rodale, 2003, pp 74-75)

Remembered Wellness

Refer to Immune System for additional information

Rewiring

Your habitual attitudes form neural circuits in the brain. If you choose to maintain a specific attitude, the brain can literally rewire itself to facilitate that attitude. (Childre, Doc and Howard Martin. The HeartMath Solution. CA: Harper SF, 1999, pp 195-196)

Sandwiching

Sandwiching is an important tool for managing your energy throughout the day. By using sandwiching (e.g., alternating energy-intensive tasks with those that are easier for the brain) you can see that you’re your energy is increased and uplifted. (Benziger, I. Katherine, PhD. Thriving in Mind. TX: KBA Publishing, 2000, p 312)

Selenium

Selenium, an antioxidant is necessary for the production of a free-radical absorbing protein called glutathione. Together, selenium and Vitamin E act synergistically to decrease free radical damage to neurons. (Giuffre, Kenneth, MD., with Teresa Foy DiGeronimo. The Care and Feeding of Your Brain. NJ:Career Press, 1999, p 232)

Self-Care Techniques

Lists 9 techniques to enhance remembered wellness. Self-care is the first strategy and includes affirmations, visualizations, humor, healthy distractions, music, friendships, prayer, rituals, volunteer work, etc.). (Benson, Herbert, MD., with Marg Stark. Timeless Healing: The Power and Biology of Belief. NY: Scribner, 1996, pp 290-300)

Serotonin

Exercise increases levels of l-tryptophan which, in turn, increases serotonin levels in the brain. Serotonin levels can also be released by eating foods rich in tryptopyhan (e.g., green peas, milk, peanut butter, eggs, salmon, turkey, chicken), and foods rich in carbohydrates (e.g., pastas, popcorn, pretzels, potatoes). (Amen, Daniel G., MD. Change Your Brain Change Your Life. NY:Times Books, 1998, pp 180-185)

Skin-Care Products

Most of the chemicals found in personal care products and sunscreen products actually do go right through the skin (which means, of course, they can impact the brain). The same is true with fragrances, hair color products, and all varieties of personal care products that contain toxic chemicals. Only put on your skin what you would eat. (Adams, Mike. Sunscreen Causes Cancer. Natural News, 2008. Article.) 

Sleep

When you are sleep deprived, the boundaries between sleep and wakefulness may often become blurred. Recently research has shown that state "dissociation" is more common that anyone previously suspected. State dissociation is defined as the presence of more than one vigilance state concurrently. Vigilance states include awake, rapid eye (REM) movement sleep, and non-REM sleep). Forgetfulness and daydreaming may be examples of this, but also more bizarre and even criminal behaviors could be, as well. And perhaps 20% of all vehicle accidents are related to fatigue.

http://www.newscientist.com/article/mg20427291.000-are-you-asleep-exploring-the-minds-twilight-zone.html?full=true

Sleep

Sleep deprivation actually damages brain cells. (Carper, Jean. Your Miracle Brain. NY: HarperCollins Publishers, Inc., 2000, pp 189-190)

Sleep

Refer to Sleep and the Brain for additional information

Smoking

Studies: Nicotine does not improve your ability to think. Smokers do less well in tasks requiring understanding and problem solving than nonsmokers and abstaining smokers. (Bricklin, Mark, et al. Positive Living and Health. PA: Rodale Press, 1990, p 15)

Social Activities

Social activity is good for keeping the brain cells active and alive. A certain amount of positive interaction with other human begins is required to maintain mental alertness. This can also dampen the hormonal stress response of the brain in difficult times. Cultivate friendships. (Guiffre, Kenneth, MD, with Theresa Foy DiGeronimo. The Care and Feeding of Your Brain. NJ: Career Press, 1999, p 236)

Soy

Soybeans are considered by many agencies, including the US Food and Drug Administration, to be a source of complete protein. A complete protein is one that contains significant amounts of all the essential amino acids that must be provided to the human body because of the body's inability to synthesize them. For this reason, soy is a good source of protein, amongst many others, for many vegetarians and vegans or for people who cannot afford meat. (Soybean. Wikipedia. Summary.) 

Asian diets include small amounts—about nine grams a day—of primarily fermented soy products, such as miso, natto, and tempeh, and some tofu. Fermenting soy creates health-promoting probiotics, the good bacteria our bodies need to maintain digestive and overall wellness. By contrast, in the United States, processed soy food snacks or shakes can contain over 20 grams of nonfermented soy protein in one serving. People who have a varied diet tend not to get into trouble (with soy). (Vance, Mary. The Dark Side of Soy. 2007. Article.)

The inclusion of at least 25 grams soya protein per day as part of a diet low in saturated fat can help reduce blood cholesterol. The hormones in cow's milk are potentially far more harmful than those in plants. (Butler, Dr. Justine. There’s no Risk to Humans from Soya. The Guardian. Guardian.CO.UK, 2006. Article.)

Elizabeth A. Yetley, Ph.D., lead scientist for nutrition at FDA's Center for Food Safety and Applied Nutrition: Every dietary health claim that has ever been published has had controversy, even the relationship of saturated fat to a healthy diet. Soybeans contain all the amino acids essential to human nutrition, which must be supplied in the diet because they cannot be synthesized by the human body. (Kenkel, John. Soy: Health Claims for Soy Protein. USFDA. Article.)

Soy (Baby Formula)

Approximately 25% of bottle-fed children in the US receive soy-based formula - a much higher percentage than in other parts of the Western world. It is estimated that an infant exclusively fed soy formula receives the estrogen equivalent (based on body weight) of at least 5 birth control pills per day. (Recommends against feeding babies soy formula.) (Leduc, Mark. Is Soy Healthy? Healingdaily.com (newsletter), 2002. Article.)

Spiritual Stimuli

Discusses the importance of intellectual and spiritual stimuli. They can alter the biological structure of the brain and the health of the individual. (Benson, Herbert, MD., with Marg Stark. Timeless Healing. NY: Scribner, 1996, pp 78-80)

Sports

Studies:  soccer players who engaged in “heading” the ball performed less well on tests of mental flexibility, general IQ, visual searching, attention, facial recognition, etc. Avoid “heading.” (Howard, Pierce J., PhD. The Owner’s Manual for the Brain. NY: Bard Press, 2000, pp 164-165)

Standing

Reported on PET Scans of standing positions:

• Feet together activated anterior cerebellum and right visual cortex
• On one foot increased cerebral blood flow in the anterior cerebellum and cortex on weight-bearing side.
• Tandem position activated the visual association cortex, cerebellum, and the midbrain.
• With eyes closed activated the prefrontal cortex.

(Restak, Richard, MD. Mozart’s Brain and the Fighter Pilot. NY: Harmony Books, 2001, p 203)

Stimulation

There is consensus among scientists on a few recommendations for action to help preserve brain function (e.g., physical activity, Mediterranean-style diet, avoiding head injuries, staying away from pesticides, cognitive training, trying new things). (Rabin, Roni Caryn. For a Sharp Brain, Stimulation. NYT 2008. Article.)

Strategies

Explains ten strategies that can help to preserve and enrich brain function and health. (Carper, Jean. Your Miracle Brain. NY: HarperCollins Publishers, Inc., 2000, pp 333-342)

Strategies to help keep your brain cells alive and active, and stimulated include: reading textbooks, taking classes, join a Bible study or book group, learn new computer programs, go on “educational” vacations, teach others, etc. (Greenwood-Robinson, Maggie, PhD. 20/20 Thinking. NY: Avery, Putnam Special Markets, 2003, pp 187-188)

Stress

Refer to Stress and the Brain for additional information

Stress Management

Learn to use the six-second QR (Quieting Response). Recognize the tension and respond appropriately:

• Smile inwardly with eyes and mouth
• Tell yourself to be alert and amused
• Breathe deeply and easily
• Exhale and let muscles go limp
• Resume normal activity

(Stroebel, Charles F., MD. QT – The Quieting Reflex. NY:Berkley Books, 1967, pp 110-112)

Indicates that stress can interfere with the free flow of molecules of emotion. In turn this can interfere with the largely autonomic processes that are regulated by peptide flow (e.g., breathing, blood flow, immunity, digestion, elimination), which can upset the normal healing response. (Refer to Meditation) (Pert, Candace, PhD. Molecules of Emotion. NY: Scribner, 1997, pp 242-243)

Stressor

Studies: having to shift concepts, intention, and focus to many different tasks, many times an hour, creates more stress than any other stressor. (Childre, Doc and Howard Martin. The HeartMath Solution. CA: Harper SF, 1999, p 51)

Sugar

Refer to Sugar and the Brain for additional information

Sugar, Xylitol

A low-glycemic-index type of sugar made from hardwoods (not corn) may be an option for diabetics and/or for individuals wishing to avoid high glycemic spikes in blood sugar. (Article.)

Superfoods

Superfoods are a special category of enzyme and nutrient0rich foods. They include young wheat and barley grasses, brown rice, and alfalfa (land grown) and kelp, chlorella, and spirulina (harvested from the ocean). (Concoby, Robert, and David Nicol. Discovered: Nature’s Secret Fountains of Youth—A report from The American Commission on Anti-Aging. US:Hanford Press, 1993, p 5-5)

According to nutritionist Elizabeth Somer and author of Nutrition for a Healthy Pregnancy, Food & Mood, and The Essential Guide to Vitamins and Minerals, superfoods are 'real' and unprocessed (e.g., you don't find fortified potato chips in the superfood category). (Seliger, Susan. Superfoods Everyone Needs. WebMD, 2007. Article.)

Superoxide Dismutase (SOD)

SOD, the fifth most common protein in the body, is a powerful metabolic enzyme and antioxidant. Vegetable sources of SOD include what and barley grass, sprouting seeds, and spirulina. Zinc, one of the most important constituents of SOD, helps prevent damage to cellular structures. (Concoby, Robert, and David Nicol. Discovered: Nature’s Secret Fountains of Youth—A report from The American Commission on Anti-Aging. US:Hanford Press, 1993, pp 5-4, 6-24)

Studies in quantum physics (quantum nonlocality): when you hear something on television that impacts your thoughts and moods, you remain connected to that information. (Childre, Doc and Howard Martin. The HeartMath Solution. CA: Harper SF, 1999, pp 257-258)

Television, Movies, Videos

Images and scripts from moving images can actually become part of one’s brain (e.g., physically materialized), changing its biological structure and impacting one’s health. (Benson, Herbert, MD, with Marg Stark. Timeless Healing. NY: Scribner, 1996, p 78-8)

Television, Videos

Studies: television viewing and videos have potential to affect both the brain itself and related learning abilities. It tends to underdevelop several brain areas and/or connections between them, including functions of the prefrontal lobes. (Healy, Jane M., PhD. Endangered Minds. NY: Simon & Schuster, 1990, pp 215-217)

Television, Videos

The level of cortisol in the body tends to diminish in the presence of positive emotions and achievement – appropriate play provides both, while TV and video games provide little of either. (Hartmann, Thom. The Edison Gene. VT: Park Street Press, 2003, pp 129-130)

Television Viewing

There are at least three potentially negative effects to children from viewing violence on TV:

• Desensitization to pain and suffering of others
• More fearful of world around them
• Increased tendency to behave in aggressive or harmful ways toward others

(Restak, Richard, MD. The New Brain. PA: Rodale, 2003, pp 85-86)

Thiamin

Severe deficiencies of thiamin lead to brain damage including Korsakoff’s psychosis (loss of memory, apathy, dementia) found most commonly among nutritionally famished alcoholics. (Carper, Jean. Your Miracle Brain. NY: HarperCollins Publishers, Inc., 2000, pp 223-226)

Thoughts

The thoughts you think on a daily basis and the behaviors you exhibit powerfully impact your brain chemistry. They affect every cell in your body. Negativity can lower immune system function. Changing your behavior can change brain patterns. Avoid accepting every thought that comes into your mind. Take control of your thoughts. (Amen, Daniel G., MD. Change Your Brain Change Your Life. NY:Times Books, 1998, pp 97-99, 171-172)

Time

According to Theophrostus, time is the most valuable commodity that a human being can spend. (Nakone, Lanna, MA. Organizing for Your Brain Type. NY: St. Martin’s Griffin, 2004, p 13)

Tofu

The production of tofu or bean curd from soy milk is similar to the production of cheese from milk. Tofu is relatively high in protein, about 10.7% for firm tofu and 5.3% for soft "silken" tofu with about 2% and 1% fat respectively as a percentage of weight. (Tofu. Wikipedia. Article.)

Transcranial Magnetic Stimulation

TMS involves stimulating the brain with magnetic fields. When used properly it can ease depression and alter cognition. (Lipton, Bruce H., PhD. The Biology of Belief. CA:Mountain of Love / Elite Books, 2005, p 120)

Trans Fatty Acids

Avoid trans fatty acids (e.g., French fries, margarine, potato chips, anything with partially hydrogenated fats). They get incorporated into brain cell membranes, including the myelin sheath that insulates nerve fibers. This can negatively affect the electrical activity of the neurons, which can disrupt neuronal communication. (Franklin Institute. The Human Brain. Article.)

Use it or Lose it

The brain is like a muscle: using it makes it grow, disuse causes it to atrophy. (Carper, Jean. Your Miracle Brain. NY: HarperCollins Publishers, Inc., 2000, p 33)

Research indicates that stimulating the brain with ongoing intellectual activity keeps your brain cells healthy. Offers 15 strategies for keeping brain cells active and alive. (Greenwood-Robinson, Maggie, PhD. 20 / 20 Thinking. NY: Avery, Putnam Special Markets, 2003, pp 186-190)

Visualization

Refer to Visualization and the Brain for additional information

Vitamin B

The Vitamin B family, especially inositol, has been shown to decrease moodiness and depression. (Amen, Daniel G., MD. Change Your Brain Change Your Life. NY:Times Books, 1998, pp 80-82)

Vitamin B12

Oxford University has published results of studies related to Vitamin B-12 (sometimes referred to as the Brain Vitamin) in the journal Neurology. Researchers tested 107 apparently healthy volunteers over a five-year period. Study conclusions have implications for memory and perhaps other types of age-related brain functions and include:

• Rate of brain shrinkage may relate partly to what a person eats
• Perhaps two out of five people are deficient in Vitamin B-12
• Older individuals with lower than average vitamin B12 levels were six times more likely to experience brain shrinkage
• Brain shrinkage has been strongly linked with a higher risk of developing dementia at a later stage

(Article.)

Vitamin B12 is considered “brain food.” A deficiency can lead to irreversible brain dysfunction. With age, older people have more difficulty absorbing B12 (perhaps due to an increased acid content of the stomach) and have a particular need to take supplement to maintain full brain function. (Giuffre, Kenneth, MD., with Teresa Foy DiGeronimo. The Care and Feeding of Your Brain. NJ:Career Press, 1999, p 232)

Vitamins

Refer to Nutrition and the Brain for additional information

Watching Violent Images

The hemispheres remain in balance when encountering positive images or emotionally neutral scenes. Activity shifts toward the right hemisphere with images of death, horror, carnage, suffering, or injury and it can become overwhelmed and dysfunctional. Watching pictures of disaster has a more powerful effect on mental stability than reading about it. (Restak, Richard, MD. The New Brain. PA: Rodale, 2003, pp 71-74)

Water

Thirst can be defined as “sensations that initiate the identification and ingestion of fluids to meet hydration needs.” There is probably no single “thirst center” in the brain. Both excess thirst and diminished/absent thirst may indicate one of a number of health problems. The healthy human body is approximately 60% water. Thirst is triggered at about 2% body water deficit. On average, water intake per day should average 2000 to 3000 ml (including water intake from juice, milk, foods, etc.). Stressors such as exercise, sweating, and environmental temperature can increase water requirements. (Deahl, Thomas, D.M.D., PhD. Water, Thirst, & Dehydration. CA:Institute for Natural Resources, Health Update. 2009.)

Recommended total water intake per day (from water, beverages, and food):

• Women: approximately 2.7 liters (91 ounces)
• Men: Approximately 3.7 liters (125 ounces)

Institute of Medicine, Food, and Nutrition Board. Dietary Reference Intakes: Water, Potassium, Sodium, Chloride, and Sulfate. www.iom.edu/CMS/3788/3969/18495/.aspx. Accessed May, 2009).

Drinking water before a meal may reduce calorie intake. Study: a water preload (e.g., 500 ml for males; 375 ml for females) results in a significantly lower caloric intake for the older group (but not for the younger group age 21-35 year of age). (Van Welleghen .L., et al. Pre-meal Water Consumption Reduced Meal Energy Intake in Older but not Younger Subjects. Obesity. 15:93-97. 2007.)

For inactive people in temperate climates, daily water needs are as small as 1000 to 2000 ml. For most moderately active individual, daily water needs are 3000 to 5000 ml. Extended intense exercise can increase the need to 10,000 ml. During exercise, sweat loss commonly ranges from 500 to 2000 ml per hour. Additional water loss occurs through the lungs in breathing and urine. Athletes should replce fluids during activity in order to limit their fluid deficit to less than 2% of euhydrated body weight. (Casa, D. J, et al. American College of Sports Medicine Roundtable on Hydration and Physical Activity: Consensus Statements. Curr Sports Med Rep. 2005: 4:115-117.)

Drink eight glasses of non-chlorinated water every day. Often people eat when they’re really thirsty rather than hungry. (Pert, Candace, PhD. Molecules of Emotion. NY: Scribner, 1997, p 323)

Drinking distilled water is usually the best idea. (Robbins, Anthony. Unlimited Power. NY: Fireside, 1986, pp 170-174)

Studies: healthy adults should drink one milliliter of water for every calorie they burn. The average man who burns about 2,900 calories a day should have about 12 cups. A woman who burns 2,200 calories daily needs about 9 cups. (One 8-ounce measuring cup of water equals 236 milliliters of water.) Increase your water intake when you’re active in hot or humid weather. (Mayo Clinic Report. Vibrant Life. MD: Review and Herald Publishing Association, Sept/Oct 2000, p 5)

Most research recommends at least 64 ounces of water per day. Some beverages like no-sodium club soda and herbal tea may also count toward your water intake but beverages that contain caffeine are dehydrating and shouldn’t be counted. (Sklare, John H., Ed. D. The Big Deal with Water. Daily Inspiration, January 29, 2007. Article.)  

Water is the most important essential for life. Humans lose approximately one pint of water each day just from exhaling. The human brain is over 90% water and the body over 70%. (Water: The Misunderstood Nutrient. Alternative Medicine Angel. Article.)

Caloric beverages are generally less satiating than isocaloric foods. Persons interested in energy balance and weight control should, particularly when snacking, consume calories in food form. They are well advised to limit drinking to water. Even non-caloric sweetened beverages (e.g., diet sodas) may prompt consumption of additional calories later in the day. (Deahl, Thomas, D.M.D., PhD. Water, Thirst, & Dehydration. P 10. CA:Institute for Natural Resources, Health Update. 2009.)

Water, Dehydration

Many health problems are the result of dehydration. Many of the liquids people drink instead of water actually dehydrate the body. (Fox, Martin, PhD. Healthy Water for a longer life. Healthy Water. Summary.)

Water is an essential nutrient without which human live cannot survive. Water deprivation kills faster than lack of any other nutrient. (Boeckner, Linda, and Kay McKinzie. Water: The Nutrient. Article.)

A lack of water causes dehydration of red blood cells, making them less flexible, and they have a greater tendency to clot. Thicker, more viscous blood increases risk for stroke, heart disease, diabetes, kidney stones, and urinary tract infections. (Nedley, Neil, MD, and edited by David DeRose MD. Proof Positive – How to Reliably Combat Disease and Achieve Optimal Health through Nutrition and Lifestyle. OK:Nedley, 1998, 1999, pp 496-497)

Water is absolutely essential for avoiding dehydration and yet many are chronically dehydrated. Some confuse thirst with hunger and eat instead of drinking water, which leads to weight gain. With age, people tend to lose thirst sensation and gradually become chronically dehydrated, and the body robs some areas of water to give it to other areas. (Brmanghelidj F. Your Body’s Many Cries for Water. VA: Global Health Solutions, 1992. Excerpt.)

Work Life

Play to your strengths in work life (e.g., concentrate efforts in areas of talent, avoid jobs that depend on weaker skills, waste as little effort as possible in challenging yourself in areas of weaknesses). (Restak, Richard, MD. Mozart’s Brain and the Fighter Pilot. NY: Harmony Books, 2001, pp 214-216)