Improve Your Brain Health – Spend More Time with Mother Nature

brain health and natureFascinating new research shows that even the briefest of moments spent in nature and away from our mobile phones, I-Pads and laptops can have a dramatic and positive impact on our brain health.

Parents and teachers have told us this for years is but now it is official, being present and aware in the great outdoors, even if only for short periods of time, is good for our overall brain health. But in order to benefit fully from Mother Nature’s bounty, make sure you leave your mobile phones, laptops or other technological gadgets and gizmos at home.

In our always on, 24 seven, go go-go world, we now find ourselves almost continuously attached to our technological devices. Like the umbilical cords we were attached to in our mothers’ wombs, we find it almost impossible to leave these devices at home and actually enjoy the world around us as nature intended. Recent research studies using the remote associates brain health test for example have shown that taking a short walk in the park, without looking down at the screen in your hand can significantly improve the responsiveness of your brain. The key here is to remember that it is not just the exercise that is important for your brain health but the simple act of engaging with the outside world in an active not passive way .

The Outward Bound Association of America used a well-known tool that measures and quantifies creative thinking called The Remote Associates Test to take a sample of 60 backpackers into the wilderness where they spent a total of four days without any access to the kinds of mobile phones, laptops or any other kinds of electronic devices that typically accompany us all where ever we go. These backpackers then took a multi-part creativity questionnaire at the start and end of their technologically free adventure in nature .The results were surprising – On average they got four out of ten questions right at the start and six to eight questions correct at the end of the hike.

Brain Health and Our Environment – It’s A Question of Survival

brain healthIn another recent study, neuroscientists from Illinois University were able to demonstrate how being connected to our natural environment is essential to not just our physical health but our physiological and psychological well-being. It is thought that the reason why our connection with nature is so important to our mental and physical well-being is that because we are essentially animals we evolved to survive, reproduce and try in often hostile surroundings. Our senses and our sense of survival therefore are connected and it is nature that is the common factor in this. What we have seen in the past 30 or 40 years is a significant shift away from surviving in the countryside or in nature, to a more urban and less ‘natural’ way of life.

In fact a geopolitical analysis conducted by the world health organisation in 2007 estimated that for the first time ever more than 50% of the planet’s population were living in urban environments and in exactly the same way as wild animals deteriorates mentally when removed from their natural habitats and placed in zoos for example so too does the mental state of human beings deteriorate while living in urban environments. The situation becomes more complicated when you add our increasing over-reliance on technology which means that we now effectively switch ourselves off from the environment around us (the natural or urban) making our brains repeatedly less able to respond to the necessary adaptive changes required.

Brain Health Means No More Multi – Tasking and Leave Your Mobile At Home

Having said this all is not lost and both the studies highlighted above and demonstrated that even the smallest amount of natural activity, when done with the spirit of mindfulness and awareness (that is without the temptation of using mobile phones and laptops) can significantly improve our brain health for the long-term. The key is to train ourselves to become less reliant or in the devices that are supposed to free us and to spend more time actually ‘present’ in the world around us.

Just 30 min of playing outdoors instead of sitting now in front of a television set is been shown in a number of American studies to significantly improve the brain processing quality of children and young adults. Additionally it has been shown that supposes skills like multitasking (which have been seen to be a positive benefit in this competitive world) actually cause the brain to become less responsive and has been directly linked to increases in our inability to focus and concentrate for long periods of time.

Sam Jansen is a leading brain scientist, lawyer and author, studying neuroscience, social behaviours and the science of happiness.You can find him at Google+

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Improve Brain Health in 5 Easy Steps

improve brain healthAs advances in neuroscience techniques and approaches over the past decade or so have increased our understanding of how the human brain works and what it needs to perform at optimum best, It is now commonly agreed by neuroscientists and other medical professionals that keeping your brain healthy is as important, if not more important than having a healthy body.

Our brains act as the central command system for our bodies and our central nervous systems which makes us function both physically and mentally on a day to day basis. Our brains control how we feel, how we act and how we are able to respond to adversity and disease as we move through our lives.

Brain Health Is As Important As Body Health

The reality therefore is that by placing brain health at the centre of our overall fitness programmes we can help improve memory, prevent memory loss, improve concentration and focus as well as improve mood and prevent depression for the long term.

The human brain is extremely pliable and because it is a muscle, in terms of brain health the more you challenge your brain as you use it the better and healthier it becomes. In addition our brains are continuously changing, for example every time we talk to somebody or take in information from a book or magazine we permanently alter our brains physiological make-up. This responsiveness of the brain means that with relatively simple exercises or changes in our everyday behaviour we are able to make our brains healthier.

This article therefore highlights 5 of the simplest and most widely recommended strategies and approaches you can take to improve your overall brain health.

As with all exercise the key to perfect brain health is consistency and repetition. Simple brain improving exercises done often are better in the long-term for your brain health than simply applying these approaches once and then forgetting about it.

Brain Health Exercise 1 – Strengthen your neural pathways by doing common tasks differently

The purpose of many brain training exercises and approaches is to create new neural pathways in the brain. The key to this approach is to try and carry out the types of activities and functions that we do every day and take for granted but do then in a different way.
Simple tasks like getting dressed, brushing your teeth or showering, when done in a different order or in the dark for example, will force your brain to create new neural pathways making it more vital and responsive. The simple act of brushing your teeth with your left hand instead of your right or getting dressed in the dark instead of in the light forces your brain to adapt and create new neural pathways that ultimately will make it stronger and more resilient.

Brain Health Exercise 2 –Drink less Alcohol
brain and alcohol

Research now shows that there is a direct correlation between the amount of alcohol a person drinks and the ability for that person’s brain to perform at its optimal best. This goes way beyond just trying to work the morning after with a hangover, but is more about how the brain operates it is dehydrated (a major by-product of drinking to excess).

Having said this, these recent research studies have also shown that drinking small amounts of alcohol can actually protect the body from heart disease and this is particularly true in the case of red wine (which contains resveratrol) and has been evidenced as one of the factors why the French (in spite of their diets rich in butter, cream and other fats) have lower incidences of heart disease than those countries where drinking red wine is not part of the culture.

This may be welcome news to some (or most of us!), but it is important to caution against excess and heavy drinking. To maintain and improve your brain health try to keep alcohol consumption to a minimum and while every country has its own guidelines , the general rule of thumb is try not to drink more than one or two glasses of red wine a day and always drink at least a litre and a half of water a day.

Brain Health Exercise 3 – Be Social

There is now a large body of research that shows the importance of sociability in helping maintain your brain health. The simple act of conversation is been shown to significantly improve memory and overall cognitive performance. The reality is just 10 min of social interaction significantly increases and individuals brain performance and studies show that this kind of simple interaction with other human beings can be more beneficial than the more widely practised brain improving activities like playing chess or doing difficult crossword puzzles.

Brain Health Exercise 4 – Variety Is the Spice of Life

It may be a well-known cliché but with regards to maintaining a healthy brain, variety is truly the spice of life. Doing things you would not normally do not only opens you up to new experiences and challenges but also opens your brain to the same new experiences and challenges. This is a significant contributing factor to brain health and like being social creating variety in your life can be extremely rewarding and fun.

Brain Health Exercise 5 – Sleep
sleep and the brain
We are all aware of how important a decent night’s sleep is for our bodies and how physically rotten we can feel the next day when we haven’t had restful sleep. What is less well-known is how important sleep is for the brain. The human brain needs vast amounts of energy to perform at its best and restful sleep can improve memory because it’s allows your brain to process all the information it has assimilated during the day.

There is a huge body of research gathered over the years that shows how the brain uses sleep and dreams to process and assimilate what has gone on the day before and to prepare for the day ahead. The advice with regards to brain health and sleep is deceptively simple but nonetheless effective. Try to prepare yourself for sleep by unwinding mentally before you go to bed, avoid using or looking at computer screens or mobile phone screens as the subtle ’blue light’ these screens give off stimulate rather than calm the brain. Avoid coffee, tea any other caffeine-based stimulants and eat light meals early in the evening.

Sam Jansen is a leading brain scientist, lawyer and author, studying neuroscience, social behaviors and the science of happiness.You can find him at Google+

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Your Brain Fitness Guide Part One – The Importance of Being Social

Brain Fitness BrainsmartWhen It Comes to Brain Fitness – No Man Is an Island

Continued advances in neuroscience, in our understanding of the importance of brain fitness , how the human brain works ,what it needs to stay healthy and at peak performance throughout our lives evidences how important it is for us to nourish our brains and our ‘humanity’ by cultivating and maintaining social connections with other human beings.

In fact there is now a considerable body of research that demonstrates how actively developing meaningful, deep and life affirming relationships with other individuals will (along with attention to correct diet and physical activity) help us maintain maximum brain health and fitness throughout our lives.

Human beings are essentially social creatures, however the way we live our lives now in this, always on, 24 seven, technology driven world means that the value of our social interactions has reduced somewhat.
The growth of social networks like Facebook and Twitter has meant we are now conducting our social relationships at a distance. This distancing ourselves from others physically, it is argued, has a detrimental effect on the way our brains perform, particularly how our memory works and how our moods fluctuate.

The Effects of Being Social On Mood

Over the past three decades ,more holistic and natural approaches to psychiatry have attempted to address mental issues and typically all their approaches and techniques emphasise the importance of individuals actively developing and participating in social networks as being one of the most effective way to improving and maintaining mental health.
Typical treatments for depression and mild to moderate mood imbalances recognise that the absence of a meaningful social network of friends and family can be both the cause and the symptom at the same time. As a result the more holistic natural treatments for depression actively encourage the development of social networks as part of a wider protocol that may possibly also include prescription drugs or natural mood stabilisers.
Furthermore the cognitive behavioural therapy approach places the natural tendencies that human beings to be social at the centre of its phased and structured process.

The Effects of Being Social On Memory

Cultivating and maintaining social connections with other human beings doesn’t just improve your mood .Research studies show that socialising can have significant effects on improving your memory as well. In fact anthropological studies show a correlation between the size of the brains of primates and other mammals with the size of their respective social groups.
These anthropologists argue that the human brain was designed to address issues in nature and therefore it is logical to assume that engaging the brain socially has positive implications for brain fitness and for memory performance.

In recent European study into the effects of sociability on brain performance separated a group of individuals into two separate groups. The first ‘social’ group involved themselves in an active group discussion while the second ‘intellectual activities’ group watched television passively while sitting together. Not surprisingly, after testing for cognitive performance, it was the first ‘social’ group that performed better than the group the passively watched television together.

The fact that when we meet people and engage in conversation we have to remember that they are and what they are saying whilst developing an adequate response appropriate to the circumstances and the nature of the conversation means that our brains are being challenged to process new information in a different way. This process creates new neural pathways in the brain which ultimately strengthen it and as a result strengthen memory.

The reality is that being social challenges our brain to perform better than it would if we were alone. It forces the part of the brain that deals with memory to step up. Over a period of time and without us really knowing it our memory recall improves.

Being Social Is Fun & Good for Your Brain

There is little doubt that by being actively social you can improve the quality of your brain fitness for the long-term, the difficulty we all have is finding time to give our social networks the care and attention they need in order for us to benefit. The secret, as with many things in life, is less is more.

It isn’t really about how many friends you have all Facebook or even in the real world, it is about the depth and quality of those relationships. Those relationships that you have with friends and family that nourish you are those that are more likely to contribute to your brain fitness. The most important thing is have fun with it. The notes on the path to brain fitness you may need some new interesting people who impact positively on your life going forward.

Be Social and Good Luck

Sam Jansen is a leading brain scientist, lawyer and author, studying neuroscience, social behaviors and the science of happiness.You can find him at Google+

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Brain Fog and Diet

brain fog and dietGiven the complexities of living our always on, 24 seven, go-go-go world and the significant demands this places on our physical and mental well-being , it is hardly surprising there has been a noticeable increase in individuals reporting symptoms of brain fog. But because brain fog is not easy to diagnose let alone treat, it is not widely considered amongst the general medical profession to be a serious or life-threatening condition. However, regardless of the prevailing view amongst clinicians, the inescapable fact is that many of the individuals who experience brain fog can find their ailment extremely distressing and frightening and while not being life-threatening exactly, brain fog certainly impacts on quality of life.

Typically those individuals report suffering from brain fog have issues in the sharpness of their mental clarity. This results in fuzzy thinking, muddled thoughts and confused behaviour. The real issue is that individuals who suffer from brain fog soon get used to this condition and find themselves effectively sleepwalking through life as they accept that how they feel is normal.
Individuals who experience brain fog consistently overtime may find their performance of work, school or in the home is negatively affected. Brain fog has been associated with relationship breakdowns, lack of self-esteem and an overall sense of frustration at not being able to participate fully at peak performance in society.

Research has shown that there is a strong connection between brain performance and the nutrients we ingest into the body on a daily basis. The reality is that by understanding the impact of various food groups on our brain performance we are able to mitigate and reduce the effects of brain fog on a daily lives.

brain fog foodBrain fog and Meat Protein

All nutritionists will acknowledge the importance of protein in a person’s diet. The human body uses protein to regenerate new cells and maintain healthy tissue function and is therefore essential for optimum brain and body performance.

The right amount of protein in the body allows us to perform all the bodily tasks and functions that we take for granted and a lack of protein in a diet (as is often the case in many countries in the developing world) affects a person’s ability to hear, see, move and perhaps most importantly ,think clearly and effectively

Proteins which are made up of amino acids effectively encourage the creation and movement of neurotransmitters through the human nervous system to the brain and around the body. It is so this reason the lack of protein in diet is often seen as an important contributing factor in brain fog.

Having said this is important to note that too much protein in a typical diet can be as harmful to brain and body performance as having too little protein in your diet. This is why it is important to try and carefully monitor the amount of protein from meat, fish and nuts you ingest on a daily basis.

Just as important as the amount of protein is to the functioning of the human body, so too are the types of protein we eat. For example, so much of the food we eat nowadays is processed in some form or another, with the addition of artificial colourings, sweeteners, flavour enhancers etc to make it more appetising and appealing that the nutrient benefits are reduced substantially. Most processed meat (bacon, sausages, shaped or pressed ham) contains sodium nitrate or salt, too much of which has been directly linked to encouraging the development of brain fog.

Brain Fog and Fish

As delicious as fish is, the reality is that the further up the fish food chain you eat (that is small fish are eaten by bigger fish , which in turn are eaten by even bigger fish, which in turn are eaten by us) the more likely you are to be inadvertently eating heavy metals like lead, aluminium and mercury.

When eating fish the advice is simple, the smaller the fish, the lower down on the food chain they are and the less likely you are to ingest the types of heavy metals that have been shown to accelerate the onset of brain fog. The irony is that some of the most popular fish and shellfish we eat (tuna, mackerel, lobster oysters and clams) contains the highest levels of the types of metal toxicity that been shown to lead to symptoms of brain fog in individuals.

Brain Fog and Gluten

Research has shown that foods like rye, oats and barley contain large amounts of gluten which may cause what is termed ‘leaky gut’ syndrome. Gluten has been shown to increase difficulties in digestion as it can cause damage to the walls of the intestine which makes it difficult or impossible the human body to produce the necessary enzymes required for proper digestive. This inability of the body to digest food normally means that the right balance of nutrients and amino acids are not delivered efficiently to the brain and in some cases can cause brain fog as well as possible intolerances or allergies

Sam Jansen is a leading brain scientist, lawyer and author, studying neuroscience, social behaviors and the science of happiness.You can find him at Google+

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Brain Nutrition 101 – How to Improve Your Brain Performance Naturally

Brain Nutrition

The Importance of Brain Nutrition – You Are What You Eat

The past three decades have seen significant advances in neuroscience, brain scanning technologies and in our understanding of how the human brain works and the importance of correct brain nutrition. We now know that what the brain needs to perform at its optimal best is the correct balance of nutrients and amino acids to support healthy neurotransmitter production and distribution throughout the nervous system.

Unfortunately most modern diets are unable to deliver the correct balance of amino acids and other essential nutrients required for maximum brain performance, the irony being that the now more than ever, our brains need much more processing power to be able to be competitive in this always on, 24-hour non-stop, world we all live in today.

It is for this reason that more and more people around the globe are now turning to using natural brain supplements that deliver the correct balance of brain supporting elements effectively and safely into the body.

This increase in demand has been driven in part by our increased understanding of the effects and roles of different nutrients in balancing the brain-body axis which in turn has allowed us to identify specific amino acids and essential minerals that must be included in the diets of anyone serious about improving their brain performance and protecting their brain as they age.

The Importance of Water – You Think What You Drink

The human brain is a remarkable organ and one that that is central to the proper functioning of the body, the mind, and the nervous system. The average human brain takes up just 2% of body mass but consumes a phenomenal 20% of all energy and resources. This ratio demonstrates the importance of the brain in terms of its relative size the rest of the body.

In addition to its disproportionate energy consumption compared to its weight the human brain is also approximately 85% water and research has shown that let the levels of brain processing ability reduce in relatively equal proportion to the amount of water in the body.

Typically the advice is to drink a litre to a litre and a half of water every day of the reality is that once know is when one is dehydrated the trick is not to consume sugary drinks, our car or any other kind of liquids that can take the place of good old-fashioned water when you’re dehydrated.

Stay Smart by Eating Smart

The path to perfect brain nutrition does not need to be a complex or arduous one. There are a large amount of commonly found foods that contain all the essential nutrients and amino acids the brain needs to perform at its best.

Eat More Fish

Omega three has been in and out of the news for years, quite frankly research is divided, yet anecdotal evidence over the past 2 1/2 decades show’s that those individuals whose diets are rich in fatty fish containing omega threes are likely to live longer ,with healthier brains, than those individuals whose diets do not. Eat more fresh fish.

Eat More Nuts

As with the Mediterranean diet described above, that is one that is rich in Omega three, research or so and show that individuals whose diets are rich in beans ,legumes, blue green algae and other oxygen bearing pulses are less likely to experience declines in memory as they get older.

L-Tryptophan, L-Theanine & Other Essential Antioxidants

Perhaps one of the most important amino acids for regulating mood by increasing neurotransmitter activity and serotonin is L- Tryptophan and L-Thanine. Commonly found in bananas and chocolate, L-Tryptophan is vital for mood regulation. It is no coincidence that researchers show the most popular shopping items in a typical grocery shop are bananas and chocolate. L-Trypthopan can also be found in most leading natural health food shops around the country. L-Theanine on the other hand has been shown in many research studies to be extremely useful in protecting memory particularly in ageing adults. Diets that have no red meat or fresh fish may be lacking in L-Thanine and in this instance it will be recommended to use brain supplements.

The Path to Perfect Brain Nutrition Need Not Be Difficult

As you can see the advice the perfect brain health through brain nutrition is surprisingly simple, be more aware of what you eat , take steps to correct any nutritional deficiencies in your diet, drink more water, eat more fish containing omega threes, raw vegetables fruit and nuts. Make these changes are your daily routine repetition is the mother of invention here.

Finally it is important to remember that while brain nutrition is essential becomes an even more potent force in protecting and improving your brain performance when used in conjunction with regular physical activity of aerobic nature, a healthy maintaining of social circles and continuously challenging your brain with new ways of behaviour and exercise.

Sam Jansen is a leading brain scientist, lawyer and author, studying neuroscience, social behaviors and the science of happiness.You can find him at Google+

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Brain Health – The Importance of Being Physical (Keep It Simple But Do It Often)

Brain Health
Although we are all individuals the one thing we all have in common is that we are all going to age and as we do so our brains become less effective than when we were young. The key is to be aware of this inevitability and then act to put in place tools and approaches that supports your brain health and improve brain performance as you age.

While it is commonly known that any kind of regular physical exercise is great for the body, for heart conditioning and for developing muscle tone and stamina while dramatically reducing the risk of strokes, diabetes or heart attacks it is less well-known is that regular physical exercise is also essential in maintaining optimum brain performance.

Most forms of physical exercise help maintain and encourage the growth of new blood cells as well helping maintain good blood flow to your brain. This essential process of oxygenation becomes less efficient as we age .Typically lifestyle choices, such as our over-reliance on cars for short journeys or the fact that we sit in front of computers for hours at a time every day mean that invariably our bodies and brains are shot most of the time .What happens is that we get used to feeling the way we feel and think it is normal .Thus the reason to change becomes less important and we end up doing nothing at all.

Anecdotal evidence demonstrates that even the least strenuous of physical activities, if done regularly can be of significant benefit in helping clear brain fog and improving focus, concentration and attention span. The key to gaining maximum benefit from even the most moderate of physical exercise is regularity. It is better to exercise often for short periods of time then to exercise in frequently for longer periods.

Any form of aerobic exercise increases oxygen flow stimulates neurotransmitter activity releases serotonin and energises the brain. In fact so effective is a relic activity in delivering oxygen and other benefits to the brain that it is very commonly prescribed to elderly patients who may be suffering from dementia or other forms of memory loss. There is a growing body of research evidence gathered over the last four decades that shows clearly the benefits of aerobic exercise on memory for the long-term.

Brain Health Tip 1 – Get Physical & Get Regular

As I said earlier getting maximum brain benefit from physical exercise does not need to be difficult, for example taking a short walk every day for a routine journey where perhaps you would typically use a car. The key here is the word every day it’s surprisingly easy to form habits and many others go to our entire lives falling a series of what appears to be never-ending bad habits however it’s just as easy to create new neural pathways new habits of behaviour that are good for you and their efforts and deceptively effective. Don’t be fooled by the simplicity of this approach by realising there is benefit to be gained from simple but regular activity you have already taken the first step to better brain. All you really need to do is spend 30 min of your day every day walking cycling gardening doing some yoga to start to see and feel benefits almost immediately.

Brain Health Tip 2 – Be Physical & Be Mental

For and added boost to the efficiency of your new-found regular effortless exercise program you could also try combining physical activity with mental mastery. Try to adopt a more mindful approach to your day particularly when exercising or doing any sort of physical activity. Try to observe how you are feeling do ascents check if you like get a sense of how your body is reacting to the activity you are doing trying get a sense of how your brain is reacting to the activity you would mindfulness takes practice as styles getting into the routine of creating opportunities for more physical activity.

Brain Health Tip 3 – Incorporate The 3 Pillars Of Brain Health Everyday

As stated elsewhere on my blog physical exercise or activity is only one of the three pillars to perfect brain have. The other two:

Social interaction
Brain health supporting diet

are just as important as being physical and when combined together the three pillars of brain can be a very effective and powerful tool to protecting your brain as you get older.

The message is a simple one: Act now but act often to protect your brain and improve your brain performance. Try to develop a more mindful approach to your everyday, one that involves not only physical activity but regular social interaction and a healthy brain supporting diet.

Most of all be patient and don’t be too hard on yourself. The path to perfect brain health is far easier than you think.

Best of Luck

Sam Jansen is a leading brain scientist, lawyer and author, studying neuroscience, social behaviors and the science of happiness.You can find him at Google+

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Keep Depression and Anxiety At Bay With Small Steps Everyday

freedom from depression and anxiety

One of the most effective ways to break the link between depression and anxiety is to simply learn to take care of you – both physically and emotionally and while this may sound obvious it’s surprising how little of our time we actually spend doing this. What taking good care of yourself really means is making time to do the things that give you pleasure, learning to ask for help, creating parameters around what you’re able to do and feel, and by adopting healthy habits and taking the right kinds of natural mood stabilizers that will benefit your mind and body for the long term?

Do all things you used to enjoy – Discover some new ones

While you can’t force yourself to have fun or experience pleasure if you are not in the mood, you can still choose to do things that you used to enjoy. Pick up an old hobby or sport you used to like. You may want to express yourself creatively through music, art, or writing. Go out with friends. It may sound like a cliché but take a day off – visit a museum, fly a kite, skip some stones at the beach. Whatever makes you happy -Do it!

Develop a mindfulness toolkit and overcome depression

Come up with a list of things that you can do for a quick brain boost. Include any strategies, activities, or tools that have been useful in the past. The more of these “techniques and approaches you are able to adopt the better you are equipped tackling depression and anxiety .Keep using these tools each day, even if you’re feeling good. Before you know it these tools and approaches will become second nature. The list below is just an example; Taking care of you is deceptively simple but can be extremely powerful.

1. Spend time out in nature.
2. Make a list of all your positives.
3. Read a good book. Absorb yourself in the plot
4. Go and see a laugh out loud comedy film, in the cinema with other people .Let yourself really laugh .Remember how you feel and how you act are connected
5. Take care of a few small tasks. Getting things done delivers a sense of self-satisfaction which in turns reinforces positive self-image.
6. Pets have been shown to reduce stress and often act as an emotional buffer.
7. Consider using natural depression supplements that contain mood boosting amino acids and vitamins like L-Tryptophan.
8. Write how you feel in your diary and try to notice the triggers for any feelings of anxiety or low moods, -Be honest with yourself.
9. Do something spontaneous.
10. Consider using natural in conjunction with some of the above

Don’t overthink – Just Do!

Help depression and anxiety by developing daily habits that support a healthy lifestyle

Try to unwind before you sleep. Avoid using your mobile phones or laptops in bed and try using a mindfulness app instead. There is a connection between depression and irregular or erratic sleeping patterns
Expose yourself to a little sunlight every day. Lack of Vitamin D that is created in sunlight can increase depression and anxiety in many individuals. Make sure you’re getting enough.

Practice relaxation techniques

Just 15 minutes of meditation or yoga a day can help relieve symptoms of depression, reduce stress, and increase the positive energy in the body and mind. Often it is the simple things you do consistently that make all the difference. Try deep breathing exercises, progressive muscle relaxation techniques, or slowly evolve a daily simple meditation session.

Manage your stress levels to treat depression naturally

Not only does stress prolong and worsen depression, but it can also be a catalyst for it. In order to get over depression and stay well, it’s essential to learn how to reduce stress Identify what triggers make you feel stressed. Try to examine all the things in your life that are currently making you feel stressed.
Don’t be too hard on yourself-treating depression naturally takes practice

Many depressed people are self-critical, holding themselves to impossibly high standards and then reinforcing negative feelings about themselves up when they fail to meet them. Battle this source of self-created stress by challenging your negative ways of thinking to create new ways to operate
Think ahead and look forward life without anxiety or depression
Best of Luck
Sam

Sam Jansen is a leading brain scientist, lawyer and author, studying neuroscience, social behaviors and the science of happiness.You can find him at Google+

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A Self-help Guide to Eliminate Brain Fog – Its Triggers Signs and Treatment

brain fog symptoms

Brain fog is actually a highly widespread ailment that has expanded considerably within the last ten decades. This expansion may be associated to the sped up usage of technological know-how across a number of platforms simultaneously and the resulting overload of data.A common side effect of our technological progress

A lot of men and women go through their whole lives without understanding they are experiencing the signs or symptoms of brain fog. .It becomes the convention. Most importantly many people who exhibit typical indicators of brain fog neglect to realise that their emotional condition is entirely reversible or preventable and even though it is not medically recognised illness amongst the medical profession, most medical doctors recognize a rise in individuals complaining of reduced psychological operating popularly called (for the lack of a proper medical term and in the vocabulary of our time) brain fog.

Some Typical Signs of Brain Fog

There are a variety of signals that can show if you are going through the signs and symptoms of typical brain fog and the most widespread are:

Rapid incidences of loss of memory with a noticeable and sudden decline in your short term memory capacity.

A failure to steer recognizable spots and places with a natural simplicity.

General sensations of a wooly brain along with a marked inability to think certainly and rapidly .

The ever present experiencing that your thoughts are moving through a dense fog

A decrease in the capability to pay attention and focus on detail.

Decrease of total thought capacity and brain effectiveness.

Issues putting attention or an absence of concentration when speaking with persons or when seeing a movie or reading through a book.

Issues in building essay sentences vocally or conveying your mind to others.

Feelings of mental fatigue and an inability to soak up completely new details

A reduced capability to execute widespread chores that are recognizable to you personally.

Basic Ways to Clear Brain Fog

Should you be going through some or the suggestions above then you are most probably to generally be exhibiting typical signs or symptoms of brain fog stage having noted these manifestations is to comprehend the likely causes that induce brain fog to happen and lastly to adhere to some simple steps to get rid of the brain fog from your brain at last.

Anticipate Before Hand In Order To Triumph over Brain Fog

Cope with the fact brain fog is perplexing by arranging your reaction early. Build rules that will help you When you find yourself experiencing misplaced, so that you have regular, continual responses you’ll be able to select from. For example, you can choose that you’ll react to brain fog by relaxing or by changing to some less complicated project.

Become More Physical and Exercise Your Brain Fog Away

Exercising can enhance vitality and clear your brain of fogginess Activity can incorporate exercise along with other very simple things such as giggling, singing and relaxation. For some people, brain fog can be induced by deficit of nourishment and this can be addressed by taking the appropriate anti brain fog supplement or brain vitamin formula.

Slow down and Take Stock

Brain fog is usually distressing and awkward. Lots of individuals say they have figured out to chat with reassurance to themselves and to others from time to time if they lack emotional clarity. If imagining you want to do anything actually leaves you upset, try slowing down..

Stay Away From Multiple-Tasking

Numerous people encounter brain fog whenever they try to do a few thing at any given time, for instance studying at the Tv set or talking while preparing supper. The perfect solution: rather then balancing variable tasks, do only 1 thing each time. To prevent potential distractions, train members of the family to hold back until you have accomplished whatever it was you were carrying out.

Keep Away From Over Stimulation

Should you be responsive to disturbance, to light or to physical input caused by more than one source concurrently.

One example is trying to have or hold a conversation with the Tv set on, try to minimize sensory input by going into a peaceful spot and staying away from interruptions for as long as possible

Get more Relaxation – Me Time Is the Ideal Time

The issues related to brain fog tend to be found in those who are rest deprived. Having restorative healing can really help control mental clouding and the foggyness of mind associated with brain fog.

Tackle the Triggers of Anxiety To Tackle The Triggers Of Brain Fog

Anxiety can trigger or intensify brain fog. It is possible to lessen brain fog by keeping away from demanding scenarios, by finding out how to take it easy in reaction to pressure by teaching yourself to silence the production of energy stimulants in the body , the nervous system and the brain.

Sam Jansen is a leading brain scientist, lawyer and author, studying neuroscience, social behaviors and the science of happiness.You can find him at Google+

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Brain Food – Eat Your Way To A Smarter Brain

brain food

Most of us , at different times in our lives determine we have to burn fat, but worry very much in regards to the potential effect of a typical particular diet plan on the brain as well as on overall emotional operation.In addition many of us find ourselves wishing to increase the standard of our intellectual handling to cultivate the best smart brain.

Maybe you are researching smart brain food because of a diet , exams, work or just want to be at your psychological best every day, here are a few very simple factors you must know about feeding your future smart brain.

Diet regimes and programmes are definitely complex things and many scientific tests have shown our repetitive practice of trying to frantically count unhealthy calories or keep an eye on carbohydrate intake , is actually distracting to the level that it will basically injuries short term memory performance and recall . It is quite clear that how we eat as well as what we eat can impact our minds at more fundamental degrees and can prevent our power to develop the best smart brain.

In spite of wide-ranging parallels, food impacts everyone’s mental faculties somewhat in different ways. For example, out going folks will probably yield to the mid-day small ; that want to sleep, mid-afternoon. Also dimensions absolutely matters ; kids and the very skinny can experience faint or grumpy as a result of minimal blood sugar levels swifter than an normal grown-up

Considering which smart brain foods to eat is smart in itself but a preliminary understanding of your overall nutritional habits are as important. individuals who constantly under consume, over exercise or regularly miss meals can experience all the symptoms of brain fog even after a small drop in carbs and glucose. They become enured to not ever receiving enough.

Smart Brain Food Equals Smart Brain Energy

The most efficient smart brain makes up 2 per-cent of our body mass and burns up about twenty percent of our daily calories. It entails a consistent availability of blood sugar mostly from recently consumed carbohydrate food ( fruit , greens, whole grains and many others.).Only in severe cases of deprival will the brain need other vitamins for energy and in these instances some brain supplements like Brainsmart Ultra can provide the correct balance of all the necessary vitamins and nutrients the mind needs.

This isn’t to advise that we ought to constantly consume fizzy bubbly products and keep our brains smart and working to the best of its potential.By comparison , high carbs and glucose quantities gradually damage cells all around the entire body, including those in the brain .Based to research conducted recently from the University of Colorado, your brain may react to excess foodstuff as if it were a pathogen. The resulting immune response, which occurs no matter fat gain, may result in intellectual deficits for example those related to Alzheimer’s disease.Equally, high blood glucose levels, joined with a intellectual activity, is associated with enhanced cortisol which is a hormonal agent able to damage recollection in large doasage amounts.

The glycaemic index chart ranks food according to the way they have an impact on blood sugar and carbohydrates ranges. Peanuts are high in list, simply because they cause blood sugar to go up rapidly. Uncooked green beans, in comparison, possess a small glycaemic score.

High fibre carbohydrates are relatively minimal glycaemic but combining all of them fat or protein can slow absorption even more. Such as, traditional white is high on the glycaemic index and it is digested quickly, causing a stressful, and brief, spike in sugar and carbohydrates amounts. Dark wheat grains loaf of bread is lower on the index chart; its spike is slightly less sharp. But then add meats or some other proteins on the loaf of bread and the blood sugar assimilation rate gets to be a mild contour. Top it off with just a little extra virgin olive oil and as quick as you like you have an efficient and balanced mind friendly energy resource disguised as a appetizing meal.

On the Quest To the Greatest Smart Brain Don’t Assume All Fats Are Equal

Regardless of fat’s power to lower the glycaemic index chart of the meal,only a few fats are the same. Saturated trans fats, typical in fast foodstuff, are definitely the worst. Unhealthy fats are certainly not fantastic. Non saturated fats are the healthiest. Essential fatty acids, including Omega-3s, are proving useful for dealing with depression symptoms and various psychological conditions, including schizophrenia, as well as benefiting child brain progress. However the effect of smart brain supplements on a healthy adult mental abilities are controversial. It may be ideal to stay to all-natural sources, like cold water sea food, vegetables and almonds.

Sam Jansen is a leading brain scientist, lawyer and author, studying neuroscience, social behaviors and the science of happiness.You can find him at Google+

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Simple Self Help for Panic Attacks

panic attacks cycle
What are the symptoms of panic attacks and how taking the right brain supplements can help

Experiencing a panic attack is extremely frightening. Especially as they often happen for no obvious reason and at random. They can make you feel out of control and powerless, some people describe the sensation as feeling they are about to die or are going mad. Despite the severity of these feelings, they are not uncommon and many people learn to cope with and eventually overcome panic attacks.

It helps if you have a basic understanding of what is going on and taking the right kinds of brain supplements to correct the imbalance. It’s normal to have a physical reaction to certain stimuli such as fear, stress or even excitement. In these situations which could perceived as threatening, your body prepares itself for action by producing adrenaline, the so-called ‘fight or flight’ response. This kind of response would have been essential to the survival of our distant ancestors, preparing them to either attack or run away from danger. Even though today we seldom encounter this kind of danger, the primitive response remains. So what we call a panic attack is really a flooding of the body with adrenalin in response to something your brain interprets as life-threatening .Finding the appropriate brain vitamins and supplement formulas to ease these symptoms should be easy after further research.

The effects of adrenalin on the body are powerful and instantaneous. Your muscles tense up, ready for action. Your heart pumps harder, moving blood to the muscles where it’s needed. Your breathing speeds up, to taking in more oxygen to help your muscles change glycogen (sugar stored in the muscles) into energy. Your digestion slows down. You stop producing saliva so your mouth becomes dry. You start to sweat. Your senses become hyper alert. Adrenalin is a very powerful hormone and its release can cause both physical and emotional sensations.

Physical sensations are:

Rapid breathing or feeling unable to breathe
Rapid heartbeat
Chest pains
Feeling faint
Feeling dizzy
Sweating
Ringing in your ears
Tingling or numbness in your hands and feet
Hot or cold flushes
Nausea
Needing to go to the toilet
Emotional reactions include feelings of absolute terror or feelings of unreality, called depersonalisation and de-realisation. Depersonalisation causes people to feel detached from both their body and surroundings. Contrarily in de-realisation, people still feel connected to themselves and their physical body, but the world seems distant or strange.

Panic attacks happen very quickly with symptoms usually peaking within 10 minutes and lasting for anywhere between five and 20 minutes. While some people report panic attacks lasting longer than that, they are most likely experiencing multiple attacks, one after the other or a continued high level of anxiety afterwards. Not everyone who has a panic attack goes on to have another one. Isolated incidents, of one or two attacks brought on by severe situational stress are not uncommon. Some people have them more frequently, anything from once a month to several times a week.

You can even have panic attacks when you are asleep. It’s normal for you to monitor your bodily sensations while you’re asleep, new mums are hyper alert to the sound of crying babies for instance and you need to be able to wake up in time to get to the loo for example. But attacks at night can be quite frightening as waking in the night in the midst of an attack is confusing and you can’t see them coming.

In fact, not being able to see it coming is one of the most distressing aspects of suffering from panic attacks – they may seem completely unpredictable, and therefore uncontrollable. The most important thing to remember is that, however dreadful you may feel during an attack, you are not going mad and you are not going to die. The physical effects of panic attacks, such as breathlessness, are just part of the action of adrenaline. If you’re still worried about whether or not there might be some physical cause for your symptoms, see your GP, so he or she can rule them out.

Using brain vitamins to combat panic attacks work better if you understand the triggers

Panic attacks often make you feel out of control. They can make you feel like a victim of both your bodily reactions and outside circumstances. But you do have the power to control your symptoms and recognising this is the first step.

Self Help for Panic Attacks Starts with Knowledge and Acceptance (and the right brain supplement formula

Start by analysing your panic attacks in detail to see if you can identify a pattern. When did they happen? Where were you at the time? And probably most importantly, what were you thinking about? See if you can work out if certain thoughts are triggering your panic attacks, regardless of the outside circumstances. The more you learn about how, when and what causes your attacks the less frightening and uncontrollable they will feel.

It may feel counter-intuitive but experts now think that one of the most important steps to take towards controlling panic attacks is to simply accept them as they occur. Strange as it sounds, trying to fight or suppress the attacks can actually make them worse by increasing your internal sensations of fear and threat, which were usually the cause of the attack in the first place. Learning to ride them out will help you to realise that no actual harm will come to you. Remind yourself when in the middle of an attack that these frightening thoughts or sensations are signs of panic and will soon pass. Recognising panic attacks as unpleasant and embarrassing events which are not life-threatening can, by itself, start to reduce their severity.

Breathing

When in the middle of an attack try to focus on your breathing, taking slow deliberate breaths into your belly, in and out to the count of three. It might be helpful to practice this kind of deep breathing daily, as many people habitually breathe too shallowly. Since an attack is likely to make you hyperventilate (breathe too quickly, taking in too much oxygen causing giddiness) knowing how to slow your breathing consciously will be very helpful. Lots of meditation techniques and some forms of yoga increase awareness of your breathing.

Learn a relaxation technique

If you habitually clench your jaw, and your shoulders are tensed up, this will generate further stress. Relaxation techniques focus on easing muscle tension and slowing down your breathing. It helps your mind to relax.

Replace negative with positive

Creating more positive mental imagery using techniques such as creative visualisation may be helpful to re-train your imagination Often people who suffer panic attacks have vivid imaginations but they have been using it against themselves, dwelling on all the things that can go wrong such as injury, illness, death or disaster. Instead you can train your imagination to focus on situations that give you a sense of well-being. You can imagine you are in a place that symbolises peace and relaxation for you, such as drifting on a lake or being in a secret glade in a forest. You can use visualisation also as a way to prepare yourself for potentially stressful situations, such as handling a confrontation or making a presentation.
Practice and patience are required though. If you have been thinking negatively for long period of time, it will also take time to change those mental habits. You may then gradually notice positive changes in the way you think of yourself and others.

Assertiveness

If you’ve been having panic attacks because there are aspects of your life that are undermining your confidence, it may be useful to look at your family life, your job, and so on, and identify changes you would like to make. If you feel trapped in a situation, and find it very difficult to express your true feelings (to say ‘no’ or to set proper limits in relationships, for example), you may find assertiveness training helpful.

Diet

Unstable blood sugar levels can contribute to symptoms of panic. Eat regularly and avoid sugary foods and drinks, white flour and junk food. Caffeine, alcohol and smoking as well can all contribute to panic attacks.

On the spot help

If you are having a panic attack, try cupping your hands over your nose and mouth, or holding a paper bag (not plastic!) and breathing into it, for about 10 minutes. Just like the deep breathing mentioned earlier this will raise the level of carbon dioxide in the bloodstream and relieve some symptoms.

Running on the spot for about 30 seconds during a panic attack can help, this burst of physical activity will dissipate the adrenalin in the body.

If you have the tendency to feel unreal (depersonalisation), carry an object, such as the photograph of a loved one, to keep you focused on reality. Or keep something heavily textured, such as a strip of sandpaper that you can stroke to anchor yourself more firmly in the physical present.

Sam Jansen is a leading brain scientist, lawyer and author, studying neuroscience, social behaviors and the science of happiness.You can find him at Google+

Posted in Panic Attacks | 5 Comments

How to Break The Link Between Depression and Anxiety

depression supplements break the link with anxiety

During my research career, I worked with many hundreds of people suffering from both depression and anxiety . Some of them take natural depression supplements ,some do not ,but in most cases people see the two issues of depression and anxiety as mutually exclusive; however both depression and anxiety often go hand in hand. More than half the people diagnosed with depression, also have anxiety. Living with either of them is tough . Both of them together are harder to diagnose, harder to treat and hardest to live with.

Depression causes people to feel lonely, helpless and hopeless. Anxiety makes them agitated and overwhelmed by physical symptoms; for instance: a pounding heart, tightness in the chest, and difficulty breathing. The combination of the two can be very frightening.

In order to provide some help for depression and anxiety it is useful to take a reccommended depression supplement formula to correct the nutrient balance in the nervous system and then to calmly try to create a list of triggers that you feel make you depressed or anxious .This list will be unique to you but once you are aware of situations or circumstances that trigger mental turbulence , the more able you will be to isolate them from your mindset.

Some common causes of depression and anxiety

• Trigger Situations- Having conflicts at work or school, or strained relationships with family and friends.

• Major changes in life- for example, divorce, death of a dear one, losing a job etc.

• Trauma- Surviving an accident, or being a victim of post traumatic stress often leads to depression and anxiety

• Chemical Imbalance – Excessive use of alcohol and drugs can especially lead to this and while dealing with drug and alcohol abuse is a specialist area and needs careful monitoring , non standard mental impairment can be corrected with the use of naturally occuring anti depression vitamins found in the most effective depression supplements. Amino acids like L-Theanine or L-Carnatine are particularly effective as a natural mood enhancer

• Family History- People with anxiety and depression running in the family are more likely to suffer from them as well

• Physical illness- long term illness- e.g. HIV Aids, or Cancer, or being physically impaired

• Of course many women suffer from anxiety and depression during and after pregnancy.
Some common symptoms of depression and anxiety

An understanding of the triggers that are causing your anxiety and depression is vital but this it is also important to know if the symptoms you are experiencing are solely due to anxiety and depression or other factors. People who have either or both depression and anxiety attacks often feel fatigued without a reason, have unexplained aches and pains, experience changes in sleeping patterns – either sleeping a lot or not sleeping at all, have trouble concentrating, feel restless and irritable. Furthermore, they often feel tense and jumpy, imagine the worst scenarios, and feel their mind going blank.

Small steps every-day to help anxiety and depression go away

What I have always told the many people who come to me for advice for anxiety is that if you feel you are having an anxiety attack take deep breath and tell yourself you are going to be OK. Really feel that you will be OK – because you will be.It is essential to stay calm. However, do not take several breaths as you may hyperventilate. Secondly and with a more medium term horizon is to start to make some changes in your lifestyle; exercise daily, at least thirty minutes. It helps to relax all tense muscles, release endorphins and calms the mind. Exercise not only aids cure anxiety and depression but other health related as well. You can do yoga too. Eat healthy food; get lots of rest and keep yourself busy. Take small steps. Try doing a small thing every day; this will give you the confidence to do big ones.

Sam Jansen is a leading brain scientist, lawyer and author, studying neuroscience, social behaviors and the science of happiness.You can find him at Google+

Posted in Depression and Anxiety | 3 Comments