Improve your brain function with nutrition and lifestyle
Improve your brain function
Many people, around 60% of the population, are afraid of losing his or her memory. That fear should be less if you gain more knowledge about the function and how to improve it with lifestyle and nutrition. Your brain is able to make new braincells and new connections between these cells, which indicates that you can improve your brain function. This is called: neuroplasticity. What many people think is that if you lose brain cells, they will be gone forever. This turns out to be untrue. We can have brain cells 'reborn'. When you don't feed your brain enough with what it needs, you will notice the effects. You will then start to feel tired and miserable, so you don't feel like doing anything all day long. When you improve your brain function, you actually improve all senses in the body. This will make you hear, smell and feel better.
Your brain controls everything
Did you know that back problems are actually brain problems? When we address the physiology in the body, we also address the other problems. The body can reduce inflammation and then repairs it.
The function of your spine has an effect on the function of your brain. That's why chiropractors are so effective with their treatment. The chiropractor's treatment therefore has an effect on your brain function. When the conductor of your brain is stimulated in a positive way, it has a direct effect on a higher level of learning and knowledge. The great thing about all of this is that this can also be achieved with nutrition and lifestyle. In addition to these advantages, it also has other advantages, such as: - An improvement of memory, concentration and motor neurons (vital connections for the functioning of a human being) - An improvement in balance, decision making, attention and intelligence. More good signals are then simply sent to the brain.
Intermittent fasting is a pattern of eating where you consume nutrition in a strict period of time. In the remaining hours you will fast. The most popular variation of intermittent fasting is the pattern where you eat between 12:00 noon and 8:00 pm. So what you actually do is skip breakfast. This eating pattern is actually a copy of our ancestors' eating habits. They did not have access to food at every moment of the day that we now get in supermarkets, restaurants, et cetera. It turns out that if you do not eat anything for a while, you achieve great effects in the chemical conversion of substances in the body. This will allow the body to function optimally. When you integrate this pattern into your life, the body will become an optimal functional machine. This is actually the way we should all live, given the past. Three meals a day, plus snacks in between, is evolutionarily abnormal, according to the National Academy of Science. What is often said by dietitians is that you should eat every two hours to keep your metabolism stable. The strange thing is that there is no research on this anywhere on the internet.
The benefits of intermittent fasting on the brain
Intermittent fasting activates a substance called the brain-carrying neurotrophic factor. This substance activates brain stem cells. In addition, it boosts neuroplasticity, or the body's ability to make new connections in the brain. Neuroplasticity requires the brain-bearing neurotrophic factor. This substance is therefore produced during intermittent fasting, but this also applies to exercise (sports). Intermittent fasting has been found to increase the above substance from 50% to 400%. Most of this increase is in the hippocampus, which provides a higher level of learning and better memory. You generate more stem cells in the brain and you will then be able to learn, think and concentrate better. Studies have even been done in mice with Alzheimer's disease, in which they periodically fasted these mice. The result of this study was that the memory loss was delayed to six months. That equates to a twenty-year reduction in memory loss in humans. So a person will keep his memory longer by doing periodic fasting.
Another benefit of intermittent fasting is that it improves the connection between the nerves and the muscles. How is that possible? This is due to the increase in the brain-bearing neurotrophic factor. If you also start exercising regularly, you will have less chance of losing muscle mass.
Ketones as fuel
Intermittent fasting causes your body to use ketones for energy. This happens about eight hours after a meal. If you eat immediately after those eight hours, you will never use up your fat reserves. A dietitian who says that you have to eat every two hours has no knowledge of this. The burning of ketones is a cleaner way of generating energy than the burning of glucose. The first source of energy is blood sugar, which is used first. When this blood sugar, or glucose, has burned out, the glycogen is used. The glycogen is in your liver and your muscles. When this is also burnt, there are only your fat reserves. Your liver will then burn that fat, creating ketones for energy. The beauty of all this is that this ketone combustion method has a memory-protecting effect. It stimulates your brain function.
Autophagy is a process in the body that cleans up cells. All bad dysfunctional parts are removed from the body, so that the body can recover. This is how the body keeps itself fresh and healthy. In fact, Colin Champ, a radiation oncologist from the University of Pittsburgh Medical Center, says autophagy cleans up the bad parts of the body, stops cancer growth and fights metabolic diseases like obesity and diabetes. Autophagy (with all of the above health effects) is stimulated at a high level by intermittent fasting, which can even allow you to live longer. The brain tissue is cleaned and new cells are created.
The American newspaper of neurology has stated that exercise decreases age-related shrinkage of the brain. In addition, this ensures the growth of new brain cells. This also results in an increase in recognition and boosts neuroplacticity. In the book "Spark", it says that movement fights dementia, increases learning ability and improves memory. In fact, it is never too late to start moving more. People still enjoy these brain-protective benefits. Unfortunately, a sedentary lifestyle leads to brain shrinkage, memory loss and cognitive problems. When you do little physical exertion, you will have a smaller brain. Finally, exercise ensures the production of brain stem cells, which is essential for a healthy life.
High-intensity interval training
The brain-bearing neurotrophic factor is most commonly triggered by high-intensity interval training. This means that this form of exercise improves brain function. With high intensity interval training, you will do a lot of intervals between, pushing it to the limit, and then resting again. For example, you could run for a minute and then walk for a minute. It is essential that you go to the limit while running. The advantages of high-intensity interval training are that you will quickly lose fat, build more muscle mass, produce growth hormone and slow down your age. You can do this form of sports with any exercise, making it accessible to everyone.
Nutrition and the brain
Healthy food is important for the body, but also crucial for brain function. Healthy fats play a core role in this, because your brain consists of 70% fat. What many people think, and what Het voedingscentrum also writes, is that saturated fat is unhealthy. This is absolutely not the case. The protein of animals contains the most saturated fat. The problem with meat is that it is so contaminated with antibiotics and hormones that it is difficult to label it as healthy. Healthy grass-fed cow meat is unfortunately scarce.