Improve Your Brain Power - with a healthy diet Healthy & Natural Journal, Oct, 2000 by Brigitte Mars

* A diet high in cholesterol may eventually clog the arteries, thereby decreasing blood supply to the brain. In most animals, the bone structure develops first, but for the gestating human, the brain matures first. The human brain is composed of about 100 billion neurons which are nerve cells that consist of a body, axon (the spinea) and dendrites, which form a tree-like network of branching neurons. Some 50,000 neurons die daily. Unlike other cells, brain cells are not replaced when damaged. However, the number of brain cells is not as important as brain chemistry and circuitry. Brains will sprout new connections between cells to meet demands as long as our environment challenges or stimulates. The saying, "Use it or lose it" applies to brain power as well as other aspects of our lives. Senility is partially due to a loss of dendrites. Neurons never touch. There are small gaps between them called synapses. Neurotransmitters are chemical messengers that the brain uses to communicate. Transmission of signals across the synapses is regulated by some 30 brain chemicals. The best known are acetylcholine, epinephrine and serotonin. They are all made from amino acids. When stimulated, neurons release a neurotransmitter that jumps across the synapse to the next neuron. We could all benefit from more clear thinking. Though the brain makes up only about 2 percent of total body weight, the brain requires about 20 percent of the body's total oxygen intake. Breathing more deeply can truly "feed our head." High chlorophyll foods are excellent oxygen transporters, so including super foods like wheatgrass and barley grass juice can help us think more clearly. Other high chlorophyll foods include the leafy greens such as kale, collards and beet greens.

Our brains rely on a constant stream of nutrients, blood sugar and oxygen to produce the energy that facilitates learning, thoughts and actions. When wanting to feel mentally clear, high protein foods that are low in fat are the best choice. Beans, fish and lean poultry are excellent. Fish is high in DMAE

(Dimethylaminoethanol), often referred to as a "smart nutrient" which stimulates accetylcholine production and relieves muddled thinking. Kombu seaweed has traditionally been used in the Orient to increase longevity and clear thinking. A 3inch piece can simply be cooked into soups or stews. Carbohydrates such as potatoes, pasta, rice, bread and other starches are best suited to feeling serene rather than sharp. High fat foods before mentally challenging activities can cloud mental clarity. A diet high in cholesterol may eventually clog the arteries, thereby decreasing blood supply to the brain. Both fat and free radicals combine in the bloodstream to produce a waste product called lipofuscin that can adversely affect brain function. However, essential fatty acids such as those found in flax or hemp seed oil help nerve and brain function to be more stable. Eating lots of sugar causes our bodies to lose valuable nutrients such as calcium and B complex. Protect your brain by avoiding aluminum, which is cumulative in the brain and may contribute to Alzheimer's disease. Beware of the aluminum in cookware, tin foil, non-dairy coffee creamers, commercial baking powders and many deodorants (which get absorbed through the lymph nodes under the arms). Be aware that chemical exposure to house cleaning products, pesticides, paints and some art and cosmetic supplies can affect the brain adversely. Feed your head There are many herbs used by various cultures throughout history to improve mental capacity. Gotu Kola (Centella asiatica) has been used in India as a cerebral and endocrine tonic. Containing calcium, pangamic acid and phosphorus as well as the amino acid glutamine, this well-renowned herb has been used to treat

amnesia, dementia, fatigue and senility. A study done in India showed that gotu kola increased the IQ of mentally retarded children. It has a revitalizing effect on the brain cells and nerves. Ginkgo (Ginkgo biloba), native to Asia, helps improve the brain's ability to utilize oxygen and glucose by improving peripheral blood flow. Ginkgo has been found to improve nerve signal transmission, activate ATP (Adenosine triphosphate) , an organic compound that aids metabolic reactions. Ginkgo helps protect nerve cells from free radical damage. Ginkgo is currently one of the most prescribed herbs in Europe and is recommended in treating dementia, memory loss, senility and to promote recovery from stroke. It is an antioxidant and cerebral tonic. Rosemary (Rosmarinus oficinalis) has a delightful aroma that has a long European tradition of helping to alleviate anxiety. Ancient Greek scholars wore laurels of rosemary when taking examinations as the smell was found to improve memory. The uplifting fragrance of this mint family member is said to stimulate the pineal gland and improve energy levels. Rosemary contains calcium, magnesium, potassium, phosphorus, iron and potassium. Rosemary also contains more than a dozen antioxidants. It is a rejuvenator, stimulant and tonic. Licorice (Glycyrrhiza glabra) is sweet and energizing, improves vitality and helps keep blood sugar levels stable. Licorice nourishes the adrenal glands. It has been used to treat debility, emotional instability, fatigue, Parkinson's Disease and stress. It is a tonic, nutritive and rejuvenator. Oatstraw (Avena sativa) is rich in calcium and silica and is especially nerve nourishing. It is a cerebral and nerve tonic, nutritive and rejuvenator. Schizandra berries (Schisandra chinensis) are a cerebral tonic that improves the body's ability to utilize oxygen. In China, many people chew a few berries daily to improve concentration and coordination.

Siberian Ginseng (Eleutherococcus senticosus) is nourishing to the pituitary and adrenal glands. It helps the body's ability to deal with stress. Studies done in Russia show that this herb helps to improve job accuracy. An adaptogen and tonic, it improves memory by improving circulation. Aromatherapy can activate mental alertness. Nasal cavities are in close proximity to the brain. Aromas used for mental alertness include lemon, lemongrass, lime, peppermint and rosemary. They can be used in a diffuser that disperses aroma into the room, inhaled from a tissue or used in an inhaler. It is ideal to smell the aroma when studying and then again when taking a test or before a performance. Brain power The brain is an organ that gains strength with the balance of repose and right use. The following techniques can help improve mental ability. 1. Expand your experiences. Even the simple act of traveling to work by new routes can inspire different thoughts as you see new things. 2. Avoid being stuck in a rut. Visit new restaurants and try the flavors of various cultures. Vary the places that you travel to for vacations. 3. Socialize with intelligent people. Have in-depth discussions. 4. Ask questions and get answers, even if you have to look them up yourself. 5. Sharpen your senses by really focusing. Notice as many details as possible. Experience with as many senses as possible. 6. Absentmindedness means that the mind was not present or focusing on the matters at hand. "Be here now," truly is good advice. 7. According to an ancient Oriental saying, "I hear and I forget. I see and I remember. I do and I understand." When learning new things, do your best to do it experientially.

8. Practice good posture to better allow the flow of energy throughout the nervous system. 9. Exercise to increase the body's intake of oxygen. This also speeds up nerve impulses between brain cells. Working up a sweat three times a week is important. Dance! 10. Read things that are challenging and give new insights. 11. Try using the opposite hand you usually use for several minutes every day to complete simple tasks such as stirring or pricing. 12. Color therapists say that the color yellow is cerebrally stimulating. Highlight important passages that you read in yellow. Wear the color. Visualize breathing it in. Consider using yellow in lighting and decor in places where mental work is being done. 13. Quietly and closely, observe Nature. She abounds with beauty and intelligence even in minute detail that can inspire us in a positive way. 14. Write down details--telephone numbers, things to do as well as goals. Getting things out of your mind and onto paper will help to free you up for more creative endeavors. Keep an engagement calendar. Record the flashes of brilliance and words of wisdom! It will help you put them to use. 15. When taking classes, sit in different places to gain different perspectives and to foster alertness. 16. When attending lectures, take notes on key words and phrases. 17. When you want to remember something, repeat it aloud to yourself. Visualize it being imprinted upon your brain. 18. To help remember names, associate the name with a picture. Eileen has big blue eyes. Visualize Bob turning into a bobcat. Right after being introduced to

someone, use his or her name. "It's nice to meet you, Denise." If you don't quite catch how to say their name, ask them to spell it for you. 19. When learning something important, with your mind's eye, see yourself registering the information and filing it. Then practice retrieving it and refilling it. 20. Think positively. You'll probably do better if you affirm that "I can pass this exam" rather than "I'll never make it." 21. Do your best to avoid emotional stress. 22. Avoid damaging substances such as cigarettes, alcohol, pollutants and MSG. Some medications have an adverse effect on the brain. 23. Studying before bed is said to be most effective. 24. You may find that recording your dreams gives some new insight. Sleeping with a sachet of rosemary in your pillow may help you to recall dreams. Before going to sleep, tell yourself that you want to remember your dreams. Upon awakening, give yourself a few minutes to reflect and write down the stream of dreams that occurred. Having a notepad and pencil by the bed may give you the opportunity to record other important thoughts as well. 25. Work in teams. Draw on the skills and ideas of your friends and co-workers. Practice the art of brainstorming where you record as many wild thoughts and ideas. This often leads to fruitful concepts. 26. Break chains of blockage and negative thought with diversion. Go for a walk. Call a friend. Go to a film. 27. Creative people usually retain a childlike quality. Be able to play! 28. The art of visualization is one way of practicing mental gymnastics. Einstein supposedly came upon the Theory of Relativity while visualizing flying along at the speed of light.

29. The practice of chanting the mantra "Om" aids opening of blockages in the spinal column as well as stimulating the pituitary and pineal glands. 30. Meditation is helpful to both calm and expand consciousness. 31. Play mentally challenging games like chess or Scrabble. 32. Make up acronyms. To remember your license plate, create a sentence using words beginning with each of the letters. For example, BMR324 might be Bob Marley Rocks. Exercises to improve memory are called mnemonics where one makes up interesting information to help you remember something. For example, to remember the planets in their order of distance from the sun--Mary's Violet Eyes Make John Stay Up Nights. Period! 33. Experiment with some of the brain machines that can help to stimulate various states of consciousness. By using sound through headphones and light perceived through closed eyes via a special set of glasses, many people have found amazing and versatile states of mind from relaxation to high excitement. Many larger cities have places where you can try the machines in the store or rent them. 34. Trauma, food allergies, yeast overgrowth, addiction and nutritional deficiencies can all contribute to intelligence impairment and memory loss and should be corrected. 35. Keep learning things of value for your entire life. Keep an open heart and open mind. Be open to the possibilities. Brigitte Mars is an herbalist and nutritional consultant from Boulder, Colo., who has been working with natural medicine for 30 years. She teaches herbology through the Rocky Mountain Center for Botanical Studies, The Boulder College of Massage Therapy and Naropa University. Brigitte has a weekly Boulder radio show, Naturally. Size is the author of Natural First Aid and Dandelion Medicine (both by Storey Publishing) and Herbs for Healthy Hair, Skin and Nails (Keats Publishing).

Brigitte Mars, a well-known herbalist and author, pens her first column for Healthy & Natural this month. She offers some great tips for boosting brain power and some herbal remedies in this month's Healing with Nature column. COPYRIGHT 2000 Measurement & Data Corporation COPYRIGHT 2000 Gale Group