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 | Nutrition & the
Brian |
The brain is a highly metabolic organ. It needs calories and nutrients to
function optimally. Selecting a balanced, healthy diet provides the necessary
nutrients for the brain. To improve your brain function choose superior
carbohydrates. These are from vegetables, fruits and gluten-free whole grains.
A word about gluten. Many people do not tolerate the protein gluten found in
wheat, rye or barley, and possibly oats. In fact, gluten is inflammatory and
an inflamed brain doesn't function well, possibly leading to anxiety,
depression, fogginess and memory loss. Select brown rice, quinoa, or amaranth
for your starches, along with the starchy vegetables corn, potatoes, sweet
potatoes and legumes. Just as important as selecting high quality
carbohydrates is selecting the best fats. These include fish (primarily wild
caught, and excluding swordfish), nuts, seeds, avocadoes, extra virgin olive
oil and flax. The B-vitamins, antioxidant vitamins & minerals, choline,
phosphatidyserine and gingko biloba show promise in increasing memory. And
best of all, the brain loves blueberries. Consider adding supplements after
speaking with a health care provider who is knowledgeable about
supplementation.
| Neurotransmitters & the Brain |
Neurotransmitters are brain chemical that influence how we feel and behave.
Amino acids from proteins are used to make the neurotransmitters that allow
brain cells to network and communicate. Their complex action is what shifts
mood and changes thinking. Body dysmorphic disorder is a form of OCD
(obsessive compulsive disorder), It is characterized by a preoccupation with
an imagined or slight defect in appearance. An oversensitivity to the feeling
that your body just doesn't look right may be due to abnormally low levels of
the neurotransmitter, serotonin. And a dysregulation of serotonin may
contribute to both overeating and undereating, make sure you have enough
protein in your diet, along with the necessary nutrient co-factors, iron,
folate, magnesium, thiamine, and vitamin B-6.
| Exercise & The Brain
Exercise stimulates the brain to release endorphins. These feel
good chemicals boost confidence levels and create optimism. Exercise
increases blood flow to the brain bringing with it needed nutrients.
To keep the brain healthy eat right, exercise, get enough sleep, avoid
smoking and keep your brain active by reading and continued learning.
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| Mental Health Tip
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- Challenge your negative thinking and self-talk. Once you
become aware of it, you can challenge it by changing the negative thought to a positive
one and then repeating it to yourself. For example, a negative thought might be "I'll
never be successful at this weight". To change this to a positive, you might say
"I am much more than what I weigh and have the skills to be successful".
| Self-Nurturing Activities |
Most of us lead very busy lives that leaves little time to
nurture ourselves. As a way to take better care of yourself we encourage you to do at
least 3 nurturing activities per week. A nurturing activity is any activity that you find
enjoyable or relaxing that is healthy. Here are a few ideas:
- . Go for a walk
- . Listen to soft music by
candlelight
- . Listen to a relaxation tape
- . Drink tea by candlelight
- . Play with you pet
- . Go for a leisurely bike ride
- . Go to a museum
- . Do crafts
- . Read a pleasure book
- . Take a bubble-bath (w/ candles
& music)
| Aromatherapy |
Aromatherapy is a great way to relax and soothe, or energize
yourself after a long day. Aromatherapy is the practice of using concentrated oils from
plants to create moods. Scents provide a link to memory and emotions. Aroma is so powerful
because there is a direct link between your sense of smell and the old brain, or limbic
system. When aromatic messages reach the limbic system they are processed instantly and
instinctively.
To use aromatherapy tonight try***:
- . using a diffuser filled with oil purchased at your
local health food store
- . lighting a scented candle
- . rubbing on your favorite lotion
- . spraying your favorite perfume on your pillow
- . placing a sachet in your drawer
- . adding potpourri to a decorative bowl
*** Use caution when using aromatherapy . If you
have sensitive skin, are pregnant or have allergies consult your health practitioner
before applying oils.
        
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