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Healthiest and Extraordinary brain

healthiest and extraordinary health

The healthiest and extraordinary brain is one that is well-nourished, regularly exercised and stimulated through various activities.

To achieve healthiest and extraordinary brain, it is important to incorporate transitional practices in your daily routine life.

What you do today for the brain goes a long way in preventing Alzheimer’s, Parkinson’s, dementia and memory loss. Cognitive decline does not occur overnight. It’s a slow degenerative process, and while ageing is not in our control what we do with our lifestyle is.

Whether we are looking at preventing these conditions in future especially because we have a strong genetic history or already have any of these conditions, start making these Lifestyle changes now. We may not be able to reverse Alzheimer’s or Parkinson’s but we can definitely slow Down neurodegenerative progression by strengthening our gray and white matter. To make healthiest and extraordinary brain, we should know about what is Gray and white matter? To know more, read my article: Stop ageing faster and create longevity.

To begin with, Gray and white matter for healthiest and extraordinary brain: 

First, Gray matter is greyish nerve tissues and white matter is whitish nerve tissues of the central nervous system (CNS). The central nervous system is a combination of the brain and the spinal cord. About 40% of the human brain is made up of gray matter and the other 60% is white matter.

In addition, The gray matter consumes 94 % of the total oxygen used by the brain. Gray matter is responsible for memory, decision making and self-control. Moreover, Many networks are made up of connections of neurons, one of them is DMN (Default mode network).

The DMN is active during a passive environment usually involving thinking about others, remembering the past and envisioning the future, rather than the task being performed in the present. If we make the DMN network less active, the brain becomes sharp, healthy and extraordinary.

Mindful meditation is a powerful tool for reduction of DMN activity. Meditations which are helpful for brain health, which we will understand later.

What destroys gray and white matter (beside age)?

(1)  Dopamine exhaustion due to

  • Instant gratification
  • Binge behavior (Eating, shopping, drinking, socializing, partying, smoking cigarette or any banned substances.
  • Mindless scrolling
  • Constant overconsumption
  •  excess television

(2) Sleep deprivation

(3) Chronic stress, anger, anxiety and depression

(4) Micronutrients deficiencies (Vitamin D3, vitamin B12, polyphenol, flavonoids and  anthocyanins)

(5) Junk and ultra processed food

(6) Autoimmune conditions

Gray matter; – 

– Contains most of the neuronal cells.

– Processes information, emotions, sensory perception and memory.

White matter; – 

– Made up bundles that connect gray matter areas.

– Allows communication to and from gray matter. 

10 Lifetime changes to maintain, improve and regrow gray and white matter for healthiest and extraordinary brain:

healthiest and extraordinary brain

(1) Consume sufficient Omega 3 fatty acid; – Fatty fish, flaxseeds, walnuts, avocado, Chia seeds, Pumpkin seeds, pure ghee, coconut oil, whole eggs or good quality supplements.

(2) Therapeutic fasting; – Circadian, dry or intermittent fasting.

(3)  Have quality sleep, rest and recovery; – One study shows that sleep plays a housekeeping role that removes toxins from the brain during sleep.

-Besides, Our brain produces waste as it works, which blocks its Pathways and can make us feel foggy. while sleeping cells clear out these toxins so we can think clearly.

– Additionally, During sleep, the hippocampus becomes more reproductive and active. so, our brain stores memories and information. Hence, they are easier to retrieve later.

– Similarly, sleep boost Immune System.

– Organize new information.

– In addition, sleep leads to more creative thinking.

– Besides, sleep increase productivity.

– Sleep Regulate appetite.

(4) Consume good quality black coffee, black tea, green tea; – Taking one or two cups of tea or coffee is beneficial for the brain. But, Over consumption can damage brain cells and is responsible for sleep deprivation because they are stimulants. (Avoid creamers, white sugar, artificial sweeteners and after 5 pm).

(5) Strat incorporating brain stimulating activities into your daily routine. For example, Solving puzzles, crosswords and other memory games.

(6) Movement– Movement is medicine. Start from a simple walk to lifting weights.

(7) Yoga– If you are not curranty active, begin by adding easy form of physical activity into your daily routine. For example, yoga, pranayama and Surya Namaskar.

(8) Juggling- Juggling activates brain gray and white matter. Use tennis or ping pong ball and try with dominant as well as non-dominant hands.

(9) Balancing activities– These activities challenge your brain. For example, standing or hopping on one foot. Incorporate Balancing asanas like Tree pose, mountain pose, warrior-2, the dancing pose, half-moon pose and eagle pose.

(10) Meditation and mindfulness practices; – Meditation release a protein-BDNF (Brain Derived neurotrophic factor), That has the ability to repair white and grey matter. Study findings indicate that brief mindfulness meditation induces the gray matter plasticity associated with self-awareness, emotions, cognition and ageing. May have important implications for protecting against mood related disorders and ageing related cognitive declines.

2 types of meditations; – (1) Focused meditation

                                       (2) Open monitoring meditation

Focused meditation; – In this meditation, focus is on one object. It is something outside or inside our breath. For example, chakra meditation, Mantra meditation, Om Chant meditation and sound meditation. As the focus on one object, distraction will decrease. 

A. Tratak meditation; – If vision becomes stable, our mind will also become stable. If you want to keep our mind steady, first we have to keep our vision steady. Sight (vision) is the most powerful of our five senses.

Furthermore, Tratak meditation is Yogic purification method that involves staring at a single object such as Black dot on a white wall, candle flame or the flame of the cow ghee lamp in the dark room.

It also helps in improving concentration power and mental strength. This meditation should be done 10 to 30 minutes.

 B. Pranayama; – In Pranayama, we have to focus on our breathing. It is said that the differ the breath, the brighter the mind. It is scientifically proven that during short breathing one of the brain parts called Locus Coeruleus’ activity increases, related to CNS function. On the other side, In shortening of breathing, stress falls on heart and the brain, noradrenaline and cortisol hormones are released, activating sympathetic nervous system (SNS) “flight or fight’ response. In contrast, slow deep breathing activates the vagus nerve, which runs from the brain to the gut and turns off “flight and fight “response.

Open monitoring meditation; – 

A. Vipassana meditation; – Vipassana means “insight into the nature of reality”. In 2019, study found at Vipassana practitioners shows the difference in the brain. Practice may change the way the brain functions, potentially helping cognitive performance, develop a clear and come mind, reduce stress and anxiety, improve perspective about current situations and become aware of the present movement.

Lord Buddha used to do this meditation. In this meditation you have to feel the sound of everyone around you. Back pain also has to be felt. By this meditation your perspective of observing the situation will change. Additionally, Our mind is a monkey Mind. By this meditation there will be resolution in the mind.

B. Mindfulness meditation; – Mindfulness practice is a powerful tool to gain healthiest and extraordinary brain. It positively impacts the area of the brain associated with learning, memory, emotional regulation, empathy, compassion and perspective of taking stress response. In addition meditation reduces our stress and calms the mind.

Superfoods for healthiest and extraordinary brain:

Start by gradually incorporating brain healthy foods inti your diet.

For example, Legumes, blueberries and grapes are rich in antioxidants. Vegetables like spinach, cabbage, broccoli, cucumber and cauliflower. Whole grains like dals and millets. Fruits like apples, pomegranates and strawberries.

In conclusion, By gradually incorporating these habits and foods into your daily life, you can cultivate a healthiest brain.

I hope this article “healthiest and extraordinary brain” may help in daily routine life. If you find useful, then share with your friends and family and also help them to achieve “healthiest and extraordinary brain”. To get more insights about brain, read my latest book, the magical ways for sparkling lifestyle.

Dr.Hetal Patel

Admin

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