Brain Healthy Meal Suggestions

Overview

We have previously discussed healthy foods and vitamins and suggested some great meals that keep you healthy. Now, we will drill down to brain food and suggest some foods and nutrients to keep your cognitive systems working the best they can.

Note: Some individuals may have specific health conditions impacted by the foods mentioned below. It’s always advisable to consult a healthcare professional to ensure these foods won’t adversely affect your mental or physical well-being.

Grilled Salmon with Quinoa and Vegetables

Salmon: A great source of omega-3 fatty acids. In the case of brain health, they contain DHA, which is essential for the brain to maintain proper structure and functionality.
Quinoa: A set of complex carbohydrates. Let’s break this down. Carbohydrates are energy food, to put it simply. There are two types of carbohydrates. Simple, which consists of one or two sugar molecules, and Complex Carbohydrates which are long chains of sugar molecules. Both are excellent in supplying energy to your body and helping your brain and digestive system function better.
Vegetables: Incorporating a variety of colorful veggies like broccoli and carrots to supply antioxidants that protect brain cells from oxidative stress.

Spinach and Mushroom Omelette with Whole-Grain Toast

Spinach: Vitamin K regulates calcium in the brain. If there is too much calcium, it could be a potential risk factor for Alzheimer’s disease. Spinach is known to have an abundance of this vitamin.
Mushrooms: Another antioxidant nutrient.
Whole-Grain Toast: Any foods with whole grains, including whole wheat bread, are loaded with nutrients like fiber, B vitamins, vitamin E, and magnesium, all of which are essential in maintaining healthy cognitive function.

Blueberry, Walnut, and Greek Yogurt Parfait

Blueberries over plate of cottage cheese — Fruits such as blueberries are great antioxidant foods. Photo: Pexels Free Image

Blueberries: One of the most popular fruits for a healthy life, are packed with antioxidants. As far as brain health is concerned, they contain flavonoids, which are found in plants and are known for their antioxidant and anti-inflammatory properties. These properties, in turn, have been shown to improve memory and cognitive function.
Walnuts, Almonds, and Peanuts: All provide essential nutrients for brain health and include omega-3 fatty acids and vitamin E.
Greek Yogurt: Most everyone loves yogurt, so make sure you have some on a routine basis, as they are rich in probiotics and protein, which support gut health and neurotransmitter production in the brain.

4. Kale and Lentil Soup with Turmeric

SJM Graphicstock 111117 Kale — Baby kale salad leaves. Graphic Stock

Kale: It is a leafy green vegetable and is known to be a powerful nutrient that is rich in vitamins K, A, and C, fiber, antioxidants, and vitamins A, C, and K, as well. Great for the heart and immune system, too!
Lentils: A contribution to cognitive function and sustained energy.
Turmeric: Contains curcumin, another nutrient with antioxidant capabilities. Great for supporting the health of many parts of the body, including the brain. In fact, studies have shown that turmeric can slow down the aging process and help with depression as it contains levels of serotonin, a neurotransmitter associated with mood regulation.

Avocado, Tomato, and Mozzarella Salad with Olive Oil

Avocado: This vegetable helps maintain proper neuron transmission. It is rich in monounsaturated fats which have unique properties that can support brain health and also heart health.
Tomato: Everyone loves tomatoes, so keep it up as they provide lycopene, an antioxidant that may help protect brain cells from damage.
Mozzarella: Your local pizza shop will be happy to tell you the benefits of mozzarella. This cheese offers protein and calcium, which are essential for neurotransmitter release and also muscle function.
Olive Oil: Like avocados, olive oil contains monounsaturated fats and antioxidants

Summary

Integrating these meals into your diet can help ensure you’re consuming the right variety of nutrients that can support cognitive function and brain health, but don’t follow these guidelines to a T. Get creative! Mix and match for your breakfast, lunch, and dinner.

Do some additional research as well, since there are a lot more foods out there that will help support your brain health, as well as your full body health!

And remember, always speak to a health professional regarding these food suggestions if you have any concerns that they may not be beneficial to you.

Best Nutrients for the Brain

Overview

Providing the brain with the proper nutrients is essential for our cognitive health. This article serves as a supplement to our article about the Top Foods for the Brain. In that article, we discussed what foods are best to eat for your brain health. Here, we will delve deeper by discussing the nutrients in these foods and how these nutrients help support brain health.

If you want to skip the science of these nutrients and get the list of foods that are good for your brain and why, just scroll down.

Let’s begin.

1. Omega-3 Fatty Acids

Polyunsaturated fatty acids, which are found in omega-3 fatty acids are healthy fats, as opposed to saturated fats and trans fats. They are essential for brain and heart health. Ok, we probably already scared you off with the term polyunsaturated, so let’s break this down, starting with what a fat is.

What is a Fat?

A fat is a type of nutrient that your body uses for energy. It is a lipid. Oh boy, here is another term that may be confusing you, but don’t worry if you don’t know what that is. We are going to define it right now.

What is a Lipid?

If you remember chemistry, A lipid is primarily made up of carbon (C), hydrogen (H), and oxygen (O) atoms, which allows it to store a lot of energy in a small space. This energy can be held over or later used when required.

For those of you in the electronics industry, that would be equivalent to storing energy in a capacitor.

For you chemistry buffs, the chemical breakdown is Glycerol (C₃H₅(OH)₃). It is a small, three-carbon molecule with three hydroxyl groups (-OH). Glycerol acts as the backbone to which the fatty acids attach.

So What are Fatty Acids?

These are long chains of carbon (C) and hydrogen (H) atoms, with a carboxyl group (-COOH) at one end. The length of the chain and the number of hydrogen atoms attached vary, which changes the type of fatty acid.

And the Rest

“Poly” means many.
“Unsaturated” means that the fat has more than one double bond in its carbon chain, meaning that, in its simplest definition, it is two atoms that share two pairs of electrons. (A single bond is two atoms that share the same one electron).
These double bonds create multiple bends, which makes it harder for the fat to pack tightly together. That’s why polyunsaturated fats (like vegetable oils) are liquid at room temperature.

Example:

Let’s Imagine a fat molecule to be a string of beads. In saturated fats, all the beads are tightly packed together, like a straight bracelet with no gaps, but In polyunsaturated fats, some beads are missing (the hydrogen atoms), creating bends in the string. This makes the string loose and flexible, which is why these fats are more fluid.

Because these bends stay liquid, they are healthier for your body because they don’t clog up your arteries the way solid fats can. So, the chemical breakdown of polyunsaturated fats simply means they have multiple double bonds in their carbon chain, giving them flexibility and health benefits.

Some food sources with omega-3 fatty acids: Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts

2. Antioxidants

Antioxidant Illustration — *Chemical diagram showing antioxidant donates an electron to free radical.*

Antioxidants help protect your body from damage caused by free radicals, which contain atoms that are missing electrons in their outer shell. Because of this imbalance in the atoms, they become unstable, leading to cell damage. The result is more risk of diseases, such as cancer and heart disease.

Free radicals are produced naturally in the body, but can also result from environmental factors such as pollution, radiation, and smoking.

Foods that contain antioxidants: Berries (blueberries, strawberries), dark chocolate, green leafy vegetables (spinach, kale), and nuts.

Benefits: Protects brain cells from oxidative stress, which means there are too many free radicals in the body, and that is not good or healthy.

3. B Vitamins (especially B6, B9, B12)

These vitamins are important for energy production and healthy communication between neurons (called neurotransmitter synthesis), which reduces loss of brain cells, called cognitive decline.

Foods that contain vitamin B: Eggs, leafy greens, legumes, poultry, fish.

4. Vitamin E

Vitamin E acts as a powerful antioxidant, which we explained about above.

Here are some foods that provide the benefits of vitamin E. Almonds, sunflower seeds, spinach, avocados.

5. Magnesium

Magnesium helps maintain proper communication between brain cells. It also

helps prevent cramps, spasms, and muscle stiffness.

Foods that contain magnesium are dark leafy greens, nuts, seeds, and whole grains.

6. Choline

A crucial element for the production of acetylcholine, which is a neurotransmitter involved in memory and learning.

Eat eggs (especially the yolk), liver, soybeans, and beef.

7. Zinc

Like magnesium, zinc also supports communication between neurons, improving memory, learning, and reducing the risk of cognitive disorders.

Foods that contain zinc: Oysters, meat, pumpkin seeds, chickpeas

8. Polyphenols

These are nutrients found in plants and there are many, but for brain health, flavonoids, which are chemicals found in plants and are one of the most researched groups of polyphenols, comes out top for brain health. They are powerful antioxidants that protect the brain’s neurons and they promote better blood flow to the brain.

Foods that contain flavonoids: Coffee, Green tea, red wine (in moderation), dark chocolate, fruits like apples and grapes

Summary

Fatty acids are necessary components of our daily diet and of this group, polyunsaturated fats, are generally healthier for the brain and body. Antioxidants fight off free radical damage, which , if not checked, can lead to cell damage and increased risk of disease.

B vitamins are vital for neurotransmitter synthesis, while vitamin E acts as a powerful antioxidant. Magnesium maintains the brain cell communication elements. Choline produces a neurotransmitter involved in memory and learning. Zinc supports neuronal communication, and polyphenols, particularly flavonoids, protect brain neurons and promote better blood flow.

Omega-3 fatty acids are found in fatty fish, flaxseeds, and walnuts. Antioxidant-rich foods include berries, dark chocolate, and leafy greens. B vitamins are present in eggs, legumes, and poultry. Vitamin E sources include almonds and avocados. Magnesium-rich foods are leafy greens, nuts, and whole grains. Choline can be obtained from eggs, liver, and beef. Zinc is found in oysters, meat, and pumpkin seeds. Flavonoid-rich foods include green tea, dark chocolate, and certain fruits.

Incorporating these nutrient-rich foods into a balanced diet supports overall brain health and cognitive function.

It is important to remember that a diverse and well-rounded diet is key to obtaining the full spectrum of benefits. Additionally, lifestyle factors such as regular exercise, adequate sleep, and stress management contribute significantly to maintaining optimal brain function and reducing the risk of cognitive decline.

By incorporating a balanced diet rich in these nutrients, you can help optimize your brain function, support memory, and potentially reduce the risk of cognitive decline as you age.

A Word of Caution

Keep in mind that some of these health benefits may have alternate results depending upon your health and diet. It is aways a good idea to consult with a medical professional if you have a particular health condition or have questions about consuming any of the foods and nutrients described above.

What Alcohol Does to Your Brain

Alcholol Overview

When we are at night clubs, parties, social gatherings, or just in our own house, the temptation to drink alcohol can be overwhelming, especially for those of us who are frequent drinkers. Still, we know what it can do to our bodies, the least of which is our brains.

That said, we will not dwell on every aspect of what this potentially dangerous liquid can do to each of our bodies. Instead, we will focus on just one organ—the brain.

Think of this article as a handy guide for those who want a quick summary of the issues related to what alcohol can do to our brains. We will, of course, supply links where you can get further information if you like. Let’s start!

In the Beginning

When you drink alcohol, your body will absorb it pretty quickly, mainly through your stomach and small intestine, especially for those not experienced with drinking this substance. It doesn’t take long before it gets into your bloodstream, and then the dangers begin.

Your Brain

How does alcohol affect our brains? This is the organ most of us want to know about. Well, here’s the rundown.

It affects our neurons. What does that mean? If you recall our article on neurons, they are cells in the brain that transmit information to and from the nervous system. Just imagine what can happen if this information is transmitted incorrectly! Alcohol does this by disrupting the communication between the neurons, which can lead to all kinds of risky endeavors. Let’s delve deeper.

Impaired Distance

Defective Neurons in the Brain Can Cause this or Worse! *iStock*

Because the neurons are not communicating correctly, alcohol will impair your brain’s ability to process distance. It’s that straightforward. It will slow down your brain’s reaction time and disrupt your depth perception, making it harder to accurately judge how far away objects are. Additionally, reacting quickly when those judgments are thrown off makes it difficult.

Bottom line: It makes it difficult to tell how far away things are or how to get around them properly.

How does alcohol make you drunk?

It’s Depressing

Alcohol is a depressant, which means it slows down your brain functions. This happens because alcohol affects your central nervous system, and your central nervous system communicates with your brain. Putting 2 and 2 together, you have a potential catastrophe if you are drunk and operating a motor vehicle. Even if your neurons communicate correctly (and let’s be honest, they probably won’t be if you’ve had too much), it can lead to some pretty dangerous situations. If you’re driving and a car suddenly hits the brakes in front of you, or if someone steps out onto the street, your reflexes won’t be quick enough to hit the brakes in time.

Bottom Line: Your coordination and judgment will be severely impaired.

I Don’t Remember Anything!

*Driver who was caught driving drunk at night. iStock*

This blog would not be complete without discussing what this drug does to your memory.

First, let’s talk about the hippocampus. This is the part of our brain that helps us create new memories, but it doesn’t like alcohol much. This is why people sometimes experience blackouts or just don’t remember anything from the previous night when they had a few too much.

This annoying event occurs because your neurotransmitters are disrupted. These are the communicative chemicals that are transmitted between the neurons. And these chemicals, like glutamate, are crucial for making and recalling memories.

If someone keeps drinking heavily over a long period, it can lead to even more serious memory problems. Prolonged drinking can actually damage brain cells and might lead to cognitive decline or conditions like alcohol-related dementia so with this type of drinking, your long-term memory can be damaged, but worse, you can have problems remembering things with your day-to-day activities, so get ready for that pink slip!

If that’s not enough to keep you from alcohol, there is Wernicke-Korsakoff syndrome. This is a serious memory disorder that affects individuals who drink heavily for a long time, mainly because they’re lacking thiamine (that’s vitamin B1). It causes severe memory loss, confusion, and trouble creating new memories.

Summary

Acholol disrupts the neurons and communication in your brain and can do the following to you:

Impair your depth perception. This is perhaps the most dangerous factor, as you can get hurt just walking down the street, and if you are too ignorant to drive, you can injure or kill yourself or others. Yes, we are being very blunt here!
Not thinking clearly. Disruption of normal brain communications can lead to disorientation, subsequently causing you to go somewhere you shouldn’t be physically. If driving (yes, we are including the obvious), you can end up on the wrong side of the road, resulting in possibly killing others or yourself.
Depression. Besides the awful feeling, your reaction time is diminished.

Conclusion

Drinking alcohol can have a variety of effects on the brain, ranging from impaired judgment to long-term damage, but its most immediate and dangerous consequence is drunk driving. Driving under the influence endangers the driver and other road users. The severe consequences include accidents, potential fatalities, and, of course, having to deal with legal consequences that can range from getting arrested to being sued (or both).

Acting responsibly, planning ahead, and avoiding driving while intoxicated is essential to prevent these outcomes. The choice to drink and drive can have irreversible impacts, but by making more intelligent decisions, you can protect yourself and others on the road.

Getting Help!

For help, you can start with the National Institute of Alcohol Abuse and Alcoholism. Also, go to Alcoholics Anonymous, and if things are really serious to the point that you don’t want to live anymore, try 998lifeline.org and the National Institute of Mental Health.

Neuralink – The Brain’s Sixth Sense

AI in the form of woman cyborg or bot coming out of the screen phone and offers to use digital mind — iStock

Lucy Has Arrived!

In 2014, the sci-fi thriller Lucy was released in theaters nationwide. It starred Scarlett Johanson, whose brain became so powerful that she could move objects with nothing but a thought.

This may sound far out, but it is much closer than you think. Enter the ‘Link’ —a computer chip implanted inside the human brain. It can read and convert our thoughts into digital signals a computer will understand and respond to.

Although the Link is in its fetal stages, the results are so promising that we can confidently say that Lucy is here to stay. No more is it a thought of the future (pun intended )

One example would be a person who wants to browse the web on their iPhone, and he/she would control the device by simply thinking about it. This can be particularly useful for those who have paralysis, neurological disorders, or prosthetic limbs, as well as assisting with a range of other disorders where a person is medically incapacitated.

The Makers of the Link

Elon Musk discussing the Neuralink. Wikimedia CC

Neuralink is an advanced neurotechnology company founded by Elon Musk. It specializes in developing brain-computer interfaces (BCIs). These interfaces allow communication between the human brain and external devices by translating neural activity (movement of brain cells) into digital signals (the electrical impulses (1s and 0s) that computer systems use, called “bits).

The Neuralink Device

The Link is a tiny, flexible device about the size of a small coin surgically embedded into the human skull. It contains thousands of hair-thin electrodes that interface directly with the brain cells. These electrodes read the neural activity and translate them into digital data (the 1s and 0s mentioned above).

This is quite fascinating because there are roughly 86 billion cells in the brain, each measuring about 680 microns, which is extremely small. One micron equals 0.000039 inches or 1/100 the size of a human hair.

Groundbreaking Medical Features

Man head showing the human brain — iStock

Wireless Charging

From cell phones to earbuds to EV cars, we all have some device that needs routine charging, maybe twice a day, depending upon its use. With the Link, it gets its charge from the skin.

A Robotic Miracle

If you think AI is cool, imagine a robot that surgically implants the device in the brain! That might sound scary, but it has been proven to work more efficiently than any human can do, no matter how skilled the surgeon might be.

How Does It Work?

The process involves several steps.

1. Recording Neural Activity: The Link has thousands of thin, flexible electrodes embedded in the brain tissue. These terminals capture the electrical pulses of nearby neurons and their voltage fluctuations. The fluctuations are in analog format, meaning that they act like a sine wave. Digital data is in the form of whether a signal is on (represented by a computer bit of 1) or off (represented by a computer bit of 0). The size of the voltage fluctuations determines which instance it is and is subsequently converted to the appropriate computer bit format.
2. Neuron cells send electrical chemical signals. 3d illustration. iStock
3. Analog-to-Digital Conversion: This is a common practice for many devices we use every day, and the Neuralink device is no different, except that the translation process occurs within the tiny Link chip. The captured analog signals are changed into digital data via the chip’s electronics, which amplifies the weak signals, filters out the noise, and then converts the voltage changes into a series of digital bits.
4. Feature Extraction: Not all neural activity is converted. The Link’s processing unit analyzes the digital data stream and extracts specific features that are known to be associated with the desired output, such as movement, speech, or sensory perception. This could involve identifying patterns in the timing and frequency of the electrical spikes or the activity of specific groups of neurons.
5. Machine Learning Algorithms: Now, the AI part. The extracted data is fed into machine learning algorithms trained on a large dataset of brain activity. These algorithms map the neural patterns to specific commands, thoughts, or sensations; in other words, they decode the brain’s messages.
6. Output Generation: Based on the decoded information, the Link can trigger specific actions (e.g., controlling a computer cursor or prosthetic limb) or generate external signals (e.g., synthetic speech or electrical stimulation for sensory restoration).

How the Link Will Be Applied

Neuralink’s technology can potentially transform medical technology into the 24th century and beyond.

Man's brainwaves connecting to his body. AI generated — Fotor AI-Generated

- Human-Computer Interaction: The ability to control devices directly through thought is closer now than ever.
- Medical Applications: Restoring lost sensory and motor functions in individuals with paralysis or neurological disorders.
- Cognitive Enhancement: Humans may be able to retain information at an exceptional level, called Enhancing Memory. The possibility of having extremely long-term memory can have significant advantages for everyone, from students to the elderly, who would gain the most benefits.

The Future of Neuralink

The Neuralink technology holds immense potential to reshape our understanding of the brain and its interaction with technology. While challenges remain, ongoing research and development efforts bring us closer to a future where brain-computer interfaces will become a reality. The potential for advanced human abilities and our interaction with the world around us will be within our reach!

Which Brain Cells Require Stimulation to Support Memory?

We previously discussed the top foods are for brain health, but some supplements have been studied to be healthy for your brain as well. With all the advertising about this subject, let’s take a look at what ingredients are nutrients act as the real stimulants for your brain cells.

Hippocampus

Before we delve into brain cells, it is important to note which part of the brain has the most influence on cognitive functionality: the hippocampus. Located in the medial temporal lobe, it is associated with learning and memory functions.

The Cells

While there isn’t a single type of cell responsible for memory, several cell types play crucial roles:

Neurons

Neurons are the primary cells in the brain responsible for transmitting and processing information. Certain types of neurons, particularly those involved in long-term potentiation (LTP) and synaptic plasticity, are crucial in memory. These neurons form connections (synapses) with other neurons, and the strength and efficiency of these connections are believed to underlie memory formation.

Glial Cells

Glial cells, the unsung heroes of the brain, including astrocytes and microglia, are not just support staff for neurons. As recent research suggests, they also have active roles in synaptic transmission and plasticity, which are the building blocks of memory formation.

Neurotransmitters

Several neurotransmitters, such as acetylcholine, dopamine, and serotonin, modulate synaptic transmission. In layman’s terms, this means that they control the communication between neurons at the synapse, which is the gap between two nerve cells where neurotransmitters are released and received.

This is the fundamental process underlying memory formation.

Neurogenesis

Contrary to the long-held belief that neurogenesis, the birth of new neurons, is a one-time event in the brain’s development, recent evidence suggests it’s a lifelong process in certain brain regions, including the hippocampus. These fresh neurons are believed to contribute to specific memory processes, adding a fascinating layer to our understanding of memory formation.

Stimulating specific brain regions or cell types through transcranial magnetic stimulation (TMS) or optogenetics can modulate neural activity and potentially enhance memory formation. However, the precise mechanisms underlying memory formation are still an active research area.

Cognitive Function Enhances

Now that we’ve grasped the functions of cells in the brain, let’s delve into some substances that bolster these cells, ensuring their vitality and health. While this compilation isn’t exhaustive, it serves as a starting point for identifying key components in brain-enhancing supplements, commonly referred to as nootropics.

Docosahexaenoic Acid (DHA)

DHA is food for your brain cells. It’s a healthy fat that keeps the cells strong and flexible, similar to how eating veggies helps your body remain healthy. When you have enough DHA in your diet, it supports the health of all kinds of brain cells, assisting them to communicate better and work more efficiently. This can lead to improved memory, learning, and overall brain function.

DHA is part of the omega-3 fatty acid family and consequently, it helps keep the cell receptors healthy. Cell receptors are located on the surface of cells or inside the cell. They serve as “sensors” that can recognize and bind to the neurotransmitters; in other words, they help enhance the singling process of the neurons. And as an FYI, you can also help your cell receptors by eating fish, especially salmon.

Choline

No, you don’t need to get it from a swimming pool, but you can get it in a supplement. Research has found that choline supplementation may have cognitive benefits, particularly in memory and attention. It is believed to enhance cognitive performance in adults and may reduce the risk of cognitive decline with aging.

Huperzine A

This is a natural compound derived from the Chinese club moss plant, Huperzia serrata. It works on neurotransmitters, specifically, it keeps acetylcholine alive and well by prohibiting the enzyme acetylcholinesterase from breaking it down. By inhibiting this enzyme, Huperzine A can increase the levels of acetylcholine; thus, it maintains neural transmission, which is important for memory, learning, and overall cognitive function.
Huperzine A has been studied as a potential treatment for Alzheimer’s disease and other forms of dementia. Some research suggests that it may improve memory and cognitive function in individuals with these conditions.

It is important to note that while Huperzine A shows promise as a cognitive enhancer, more research is needed to understand its effects and potential long-term benefits and risks fully. Like other nootropics, it should be used with caution and under the guidance of a healthcare professional.

B Vitamins

B vitamins, particularly B6, B12, and folic acid (B9), play a crucial role in brain function. They help the body convert food into energy for cells, including brain cells and are important for the production of neurotransmitters that regulate mood, memory, and focus.

Summary

While the field of nootropics continues to evolve, it is evident that certain ingredients hold promise in supporting memory, focus, and overall cognitive well-being. However, further research and regulation are imperative to ensure safety, efficacy, and ethical use for some of them.

Here we gave a summary of some of the components of the brain and some potential brain enhancing ingredients. As we navigate this exciting frontier further it is essential to approach brain enhancement with a balanced perspective, acknowledging both the possibilities and limitations of these ingredients in enhancing our cognitive abilities.

What Is Serotonin and How Does It Affect Your Mental Health?

Colorful illustration of the brain — Photo: iStock

Overview

Before we proceed to discuss the benefits of serotonin, let us review the tasks of neurotransmitters. Simply stated, information from one cell will send information to the next cell by jumping across a synapse (the gap between cells).

If you are unfamiliar with this process, our article on brain cells will help clear up any confusion you may have, but keep in mind that neurotransmitters don’t only function in the brain.

This article will discuss what serotonin is, how it works, and ways to naturally increase its levels, and we will explore how certain medications can be used to treat serotonin-related disorders.

By understanding the effects of serotonin, we can help maintain a sound mind and body. So let’s begin.

What is Serotonin?

This is an important chemical found throughout the human body. It is produced in the brain, gastrointestinal tract, and kidneys. It plays a key role in the regulation of mood, appetite, sleep, memory, and learning, and in so doing, it is often coined the “happy hormone”.

With that said, any serotonin deficiency can have a major impact on your health, especially, your mental health. Once in the synapse, neurotransmitters connect the chemical with receptors on the neighboring cell. This communication between neurons is what allows us to think, feel, and act.

How Does It Work?

Serotonin is produced by a chemical reaction between amino acids and enzymes. Once it is produced, it is stored in specialized cells called vesicles. The serotonin travels out of the vesicles and across the synapse to neighboring neurons and as mentioned, the neurons that serotonin affects are responsible for mood, appetite, sleep, and thinking. Therefore, any changes in serotonin levels can lead to changes in these functions.

How Does Serotonin Affect Your Mental Health?

Silhouettes of people jumping for joy — Image by Jill Wellington from Pixabay

A person’s cognitive health is affected by many factors. These include genetics, past traumas, relationships, current health, and daily habits. Let’s take a closer look at serotonin’s effect on these functions:

- Mood: Mood is often the first thing to be affected when serotonin levels start to drop. If its levels drop too low, they may result in a condition known as serotonin deficiency. A serotonin deficiency is often associated with symptoms of depression and anxiety.
- Appetite: Serotonin helps regulate appetite by triggering the sensation of fullness. Therefore, increased serotonin levels can result in a lower appetite. A serotonin deficiency, on the other hand, can result in increased appetite.
- Sleep: A serotonin deficiency can result in insomnia and a serotonin excess can result in hypersomnia (excessive sleep).
- Thinking: Serotonin is associated with focus and concentration. Moreover, it is also associated with positive or negative moods depending on the situation. A deficiency can result in poor focus and a lack of concentration. This can negatively affect daily tasks that require a higher level of mental focus.

How to Naturally Increase Your Serotonin levels

Two Men Exercising on Mat — Photo: graphic stock

Given that serotonin is so important to mental health, taking steps to increase its levels can have a significant impact on your health. Some ways to naturally increase serotonin levels include:

- Getting enough sleep: Sleep is essential for serotonin production. Any decrease in sleep can reduce its production and any increase in sleep can increase serotonin.
- Eating a healthy diet: A healthy diet is rich in vitamins, minerals, and amino acids, which are required to produce serotonin. A diet that is rich in these nutrients can help to naturally increase serotonin levels.
- Practicing a healthy lifestyle: Regular exercise, meditation, yoga, and other forms of relaxation are known to help increase serotonin levels.

What Foods Help Maintain a Healthy Serotonin Level?

Photo of foods rich in Serotonin — Some foods for good mood, brain, and happiness. Photo: iStock

Before we list some foods that are rich in serotonin, let us define tryptophan. This is an amino acid that plays a significant role in the production of serotonin and it is important to note that tryptophan cannot be produced naturally in the body. So with that said, let’s take a look at what foods contain this amino acid.

- - Salmon. This healthy fish has been mentioned numerous times on our website. And why? Because of all the nutrients it contains, which includes tryptophan.
  - Eggs: Another all-around healthy nutrient. In addition to all the other benefits eggs have, they are also rich in tryptophan.
  - Green Leafy Vegetables: Any veggies of this type, such as spinach contain a good source of tryptophan.
  - Pineapples: Eat them when they are fresh because they lose their serotonin levels as the ripening wears off.
  - Nuts: All of our favorite nuts contain tryptophan.
  - Tofu and Soy: Soy products are known to be significant in getting tryptophan to increase serotonin production in the body.

One note: Foods that are high in protein, such as salmon and eggs may compromise the serotonin boost even though they contain tryptophan, but if you add carbohydrates (carbs) to your meal, this can help keep tryptophan in the bloodstream.

Some healthy carb foods are brown rice, sweet potatoes, corn, bananas, and apples.

What Medications Can Be Used to Treat Serotonin-Related Disorders

pills in human hand — Photo: Graphic Stock

Some of the most common serotonin-related disorders include depression, anxiety, insomnia, and obsessive-compulsive disorder. While some serotonin-related disorders can be readily managed with lifestyle changes, others may require the assistance of certain medications.

Antidepressants are the most commonly used meds to treat serotonin-related disorders. They are helpful because they increase the serotonin level, but they may also have a negative impact on other neurotransmitters. As a result, it is important to speak to your medical provider before taking any medications on your own.

Takeaways for Better Mental Health Management

Mental health is a cyclical process that is affected by many factors. These include daily habits, current health, genetics, and past traumas. Given the impact of these factors, it is important to take care of ourselves and manage our health more effectively.

One of the best ways to do this is by understanding serotonin and its effects. When serotonin levels are too low, a person can experience a serotonin deficiency, which can result in several mental health issues, including depression, anxiety, poor sleep, and poor focus.

Fortunately, there are several ways to naturally increase serotonin levels. These include getting enough sleep, eating the right foods, practicing a healthy lifestyle, and discussing with a medical professional.

Omega 3 Fatty Acids: Benefits, Sources and More

Illustration of Omega 3 Fatty Acids — Source: Free Images

Overview

How many of us have heard our parents say “Eat your fish! It is brain food!”? Well, even if you were a spiteful kid and didn’t listen, take note – they are right!

Omega 3 fatty acids are polyunsaturated fatty acids – a covalent bond that contains four electrons in the outer shell of the atom. They are found in sunflower, and flaxseed oils, as well as fish and walnuts, which are essential nutrients that play a vital role in the functioning of the human body, especially the brain, but your body cannot make these fatty acids. To nourish your body with these important ingredients, you need to eat the proper foods that contain them.

This guide will provide you with all the information you need to know about Omega 3 fatty acids, including their benefits, sources, recommended daily intake, and more. You will learn why they are essential for optimal health and how to incorporate them into your diet.

With this information, you can make sure you are getting the most out of these nutrients and living a healthier life. Let’s get started!

Starting at the Beginning – What are Omega-3 Fatty Acids?

Plate of uncooked salmon — Image by Piotr Eliasz from Pixabay

As mentioned, these are a type of polyunsaturated fatty acids (PUFAs) found in certain plants and marine animals.

They are considered essential nutrients for humans because the body is unable to produce most of them and consequently, we must get them from the food we eat.

There are three types of Omega 3 fatty acids:

- - Alpha-linolenic acid (ALA): ALA is found in plants, and is the only type of Omega 3 fatty acid that the human body can produce. However, the human body can only convert a very small percentage of ALA into EPA and DHA.

- - Eicosapentaenoic acid (EPA): Found in fish and fish oils

- - Docosahexaenoic acid (DHA): Also found in fish and is an important nutrient for normal brain function in adults. Additionally and even more essential, DHA plays a significant role in the development of the brain of infants. Experts have repeatedly stated that consumption of DHA in your diet will improve your learning ability, and lack of it has been related to a deficiency in learning.

Plant sources are mostly ALA (Alpha-lipoic acid) – A naturally occurring compound, but very little is converted into EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid). Therefore, it is important to consume more ALA foods that convert into EPA and DHA.

Benefits

Omega 3 fatty acids are an essential part of the function of the cell receptors. They have been shown to help prevent heart disease and stroke and may help control lupus, eczema, and rheumatoid arthritis,

Besides improved brain health, these healthy fats have additional benefits that include improved heart health, possible reduced cancer risks, and other conditions such as mood and reduced inflammation. Let’s take a look at each of these benefits in more detail.

- - Improved heart health: Helps to reduce triglycerides, blood pressure, and cholesterol levels. These three factors are important for heart health and reduce the risk of heart disease.
  - Improved mood: Helps to reduce the risk of depression and promote feelings of happiness, and as mentioned, they help to promote brain health and may assist in improving symptoms of attention-deficit hyperactivity disorder (ADHD).
  - Reduces risk of dementia: Helps to reduce the risk of developing conditions like Alzheimer’s and dementia. They also help to improve symptoms associated with depression, ADHD, and anxiety.
  - Reduced inflammation: Omega 3 fatty acids help reduce inflammation throughout the body, which can lead to reduced risk of diseases like arthritis.
  - Other benefits: Helps to reduce blood sugar and blood pressure, improves skin health, and promotes weight loss.

Sources

Package of Flax Seeds — Seeds such as Flax and Chia can be found in any major grocery store. Photo: ©SMS

Flaxseeds, chia seeds, walnuts, fish, marine algae, and fish are some of the main sources of omega-3 fatty acids.

Let’s take a look at the different sources of omega-3 fatty acids and their benefits.

- - Flaxseeds: Flaxseeds are a great source of ALA, which can be converted into EPA and DHA. The seeds are also rich in fiber and have a nutty taste and texture. They can be added to salads, baked goods, or other dishes.
  - Chia seeds: This is a great source of ALA and fiber. They can be mixed into yogurt or added to salads.
  - Walnuts: Walnuts are a great source of ALA and also provide some protein and healthy fats. They can be added to salads or eaten as a snack.
  - Fish: Fish is the best source of EPA and DHA and can be eaten regularly. Fish is also a great source of protein as well.
  - Marine algae: Marine algae is a good source of EPA and DHA, but it is much less common than fish. It can be consumed as a powder or in capsules. Marine algae are also rich in other minerals.

Best Fish for Omega 3

Researchers have said that the following are your best sources of omega-3 fatty acids:

- - Salmon
  - light tuna
  - Sardines
  - Cod
  - Atlantic mackerel
  - Herring
  - Trout

Recommended Daily Intake

The recommended daily intake (RDI) of Omega 3 fatty acids varies between different age groups. The RDI of Omega 3 fatty acids for infants is 0.5 grams, while it is 1.5 grams for adults.

The RDI increases with age, which is important to remember. It is also important to note that these RDIs are based on ALA, not EPA or DHA. Although the RDIs are based on ALA, it is important to get enough EPA and DHA in the diet to promote health.

Let’s take a look at how much Omega 3 fatty acids each age group should consume.

- Infants: 0.5 grams
- Babies are not able to consume fish, which is the best source of EPA and DHA. Breast milk contains some Omega-3 fatty acids, but it is important to supplement with additional Omega-3 fatty acids. Talk to your doctor about the best infant formula and infant formulas with added Omega 3. – Children: 1.5 grams
- Children are growing and their brains are developing. It is important to ensure that children consume enough Omega 3 fatty acids to promote proper brain health. Fish is the best source of EPA and DHA and can be eaten regularly.
- Teenagers and adults: 5 grams – As we get older, we are less able to convert ALA into EPA and DHA. It is important to get enough EPA and DHA in the diet, especially as we age. It is also important to eat a healthy and balanced diet during this time to ensure that the body gets everything it needs.
- Pregnant and breastfeeding women: 6 grams – It is important to get enough Omega 3 fatty acids when pregnant and breastfeeding to ensure proper brain development in the baby. Fish is the best source of EPA and DHA and should be eaten regularly.

How to Incorporate Omega 3 Fatty Acids Into Your Diet

It can’t be emphasized enough that the best way to get these fatty acids is to eat more fish and marine algae.

- - Eat more fish – Fish is the best source of EPA and DHA and can be eaten regularly. You can also eat other marine animals like shellfish, but it is best to limit these.
  - Eat more plant-based sources – Flaxseeds, chia seeds, and walnuts are great sources of ALA. You can add them to salads, baked goods, or add them to yogurt. – Eat more marine algae
  - Marine algae is the best source of EPA and DHA. It can be consumed as a powder or in capsules.
  - Take fish oil supplements. Fish oil supplements can be taken regularly to get the recommended daily intake of Omega 3 fatty acids.

Potential Risks

The main risk is consuming too much fish and not getting enough nutrients from other food sources. It is important to get nutrients from other foods to avoid an imbalance in the diet. Another potential risk is consuming too many marine algae and not consuming enough other nutrients.

All in all, consuming too much Omega 3 fatty acids is not likely to cause any serious side effects. It is important to consume the recommended daily intake to get the benefits associated with them. Besides, marine algae are rich in minerals and vitamins, so it is unlikely to cause any side effects. Fish oil supplements, on the other hand, are not as rich in nutrients, so it is important to get enough nutrients from other sources to avoid an imbalance in the diet.

Supplements

If you are having trouble incorporating enough Omega 3 fatty acids into your diet, supplements can be a great option.

What Happens When Fear Goes Too Far? The Science Behind a Panic Attack!

The Adrellian Factor

Fearful man with hands on his face — Photo by MART PRODUCTION Pexels

Ever jump when you hear a sudden loud noise? This is the fight or flight response that your body takes to a potential danger that you are confronted with. Moreover, fear would be an extension of the loud noise reaction and would be much more intense. The mind interprets the situation as a danger, reacts appropriately, and takes the necessary biological and psychological precautions to alleviate this fear.

What’s Happening Physically?

When the body senses danger, the sympat hetic nervous system is activated. This releases stress hormones such as adrenaline and cortisol and as a result, your body’s heart rate and blood pressure are increased, as well as possibly a pounding headache and sweating.

As your heart beats faster and harder, known as palpitations you may feel, faint and get a sharp pain in your chest.

You may even feel like you are having a heart attack, which could be possible, depending upon your personal physical and psychological conditions. In this case, you may want to contact medical professionals, especially if the condition persists.

As these systems continue, your body can experience a “nervous stomach”. The muscles in the stomach wall contract, which can cause nausea and vomiting. In addition to the physical symptoms, the mind also becomes “paralyzed”. This is when your cognitive process becomes disrupted. People may also feel an experience of detachment. The thoughts are racing and a person may feel as if their body isn’t their own.

Not everyone will feel every symptom during a panic attack, but if a fearful condition confronts you, there is no doubt you will experience a good variety of these.

Let’s break these symptoms down.

What’s Happening Mentally?

Woman showing signs of headach or stress — Photo: Graphicstock

Some typical thoughts during a panic attack are “What if this happens again?” “What if I can’t do this?” or “I’m a failure”, among many other thoughts of worry. These emotions arise in a part of the brain called the amygdala which contains almond-shaped cells that are located near the bottom of the brain.

The amygdala contains your memories and with those memories, connections to certain emotions exist. They can be happy, sad, scared, or any other emotion you had during that memory and are called emotional remembrances. The amygdala is a part of the limbic system, the portion of the brain which is responsible for your emotional and behavioral responses.

Strategies for Overcoming Anxiety

- Understand The Cause – The cause of your anxiety could be biological, psychological, or social. If it’s biological, you can take medication. The cause may be psychological, in which case you can learn how to overcome anxiety. The cause may also be social. In this case, you may need to change your social habits.
- Identify The Trigger – In a panic attack, the mind interprets harmless situations as potentially catastrophic. Take some deep breaths and try to think about the situation in an organized fashion step by step. If you can break down why the situation is happening, you will have a better chance of confronting and dealing with it.

Conclusion

Panic attacks can be anxiety disorders. They affect 15-30% of the population. When you get an attack, your body reacts with the fight or flight response. This can cause a rapid heartbeat, high blood pressure, and possibly other conditions such as sweating.

The amygdala in your brain is where the response originates and is where the adrenaline and cortisol hormones are released.

You may be able to control these attacks, especially if you have an anxiety order condition. About half of the people with anxiety disorders don’t seek help. They assume that they’ll overcome their anxiety on their own. However, it may take months, years, or a lifetime for things to get better. It’s important to seek help as soon as possible. It’s more likely that the symptoms will be mild if they’re treated early. If untreated, an anxiety disorder can get worse, causing depression, abuse of drugs or alcohol, and even suicide. If you think you may have an anxiety disorder, talk to your doctor. Together, you can find a treatment that works for you.

What are Human Cells and What Do They Do?

Ilustration of Human Cells — Artist rendering of human cells. Bigstock.

If you don’t have cells in your body then you are dead. Sorry for this unexpected scare but that is the plain and simple truth. However, not to worry. You do have cells, and so does every living thing on this planet!

With that said, let’s talk about what makes cells turn us into living, breathing organisms. Additionally, we will discuss how our cells can be altered when attacked by foreign entities (viruses) and subsequently cause them to act differently, resulting in a danger to the host (you). Let’s start from the beginning.

What is a Cell?

Each cell has its own sets of components that contain the materials that sustain life, and each cell has a specific job to do, which, in turn, keeps us healthy. The structure of an animal cell. Eukaryotic cell structures show the nucleus, cytoplasm, Golgi apparatus, mitochondria, membrane, centrosome, and ribosome.

The two components that many of us are familiar with are the cell membrane, which is the separation between the interior and exterior of the cell, and the nucleus, which is referred to as the control room of the cell. You can learn more about the parts of a cell here.

Inside a cell, there are many different types of organelles (parts within the cell). For example, they have proteins that help you digest food, while others keep your heart pumping blood. Some cells produce new cells for growth, and some replace dead or injured cells. There are also cells designed to assist in muscle movement, respiration, and reproduction.

Types of Cells

Since cells are classified by their function, let’s take a look at what each category is designed to do.

Nerve Cells

active nerve cell in human neural system — Active nerve cells in the human neural system. Bigstock.

Nerve cells are the brain’s messengers that send signals to other parts of the body. They also form new thoughts in our brains and produce memories. Damaged nerve cells cause cell deterioration, which can result in a wide range of symptoms.

For example, you can be subjected to dementia, neurological issues, tremors, seizures, and to name a few. Sufficient nerve cell damage in any part of the body is one of the leading causes of disability in adults.

Proper exercise and eating brain foods such as fatty fish, salmon, trout, and sardines are rich sources of omega-3 fatty acids, which are very beneficial for brain growth and overall health. Eating the right foods helps reduce oxidation in the brain. By reducing oxidation (removing free radicals), you will have fewer damaged brain cells.

Blood cells

Blood cells are part of the circulatory system and carry oxygen and nutrients, like sugars and proteins to different parts of your body. These cells fight off infection by destroying bacteria and viruses.

There are three types of blood cells: erythrocytes (red blood cells), leukocytes (white blood cells), and platelets.

Erythrocytes carry oxygen throughout the body, while leukocytes play an important role in fighting infection. Platelets help your blood clot to stop bleeding when you get injured or cut.

Muscle Cells

Muscle cells produce and store energy for the body. They’re called muscle cells because they provide muscle strength and power.

Cells that Produce New Cells

These are also called stem cells because they can change into other types of cells. One example is a skin stem cell, which can create red blood cells, white blood cells, and other types of skin cells.

Cells that Fight Infections and Regulate Metabolism

The immune system is made up of several different types of cells. White blood cells (leukocytes) are the most important type of cell involved in fighting infections (mutated cells that can cause damage).

The white blood cells live in a network that surrounds your body and then move to where they’re needed to fight invaders, but sometimes they need help, as you need to have a sufficient amount of antibodies to fight off infections. Viruses are, quite simply, infections in your body.

External Help to the Rescue

Vaccines such as the Pfizer COVID-19 vaccine inject antibodies into your body to help fight off these mutations. In the case of the Covid virus spike proteins – are defective cells that try to attack your healthy cells and mutate them. As more and more healthy cells become defective, you may begin to feel ill.
The other type of cell that fights infections is the neutrophil. Neutrophils are larger than white blood cells and can kill more invaders than antibody-producing cells can.

There are cells called a macrophage, which helps regulate metabolism by removing waste from your bloodstream. These cells also help produce antibodies to fight invaders, such as keratinocytes that protect us from injury.

Cell Summary

Cells are microscopic entities that are made up of proteins. They are the lifeline of all living organisms and are categorized by the functions they perform. There are many types of cells, grouped by their function. Muscle cells, blood cells, and nerve cells to name a few.

The COVID-19 virus contains a series of defective cells that contain spike proteins that attack healthy cells and cause them to mutate. This action diminishes the healthy cell’s function and subsequently causes your body’s health to deteriorate.

To keep these healthy cells from being mutated, white blood cells send antibodies to block the viral cells from attacking them, but sometimes, more antibodies need to be injected into your body (via a vaccine) to fight off these mutations, such as for the flu or Covid.

Components of the Brain

We have previously discussed the hundreds of trillions of cells, AKA neurons that exist in our brains. Just think about that for a second (or two). Now let’s see what holds all these nerve cells together!

What is the Brain Made of?

There are so many additional details to this piece of ugly gray matter that we haven’t spoken about yet, so now let’s dive into it.

By now, you should have a pretty good idea of what the neurons do, but what causes these nerve cells to react? Well, our sensors (sight, smell, hearing, touch and taste) have a lot to do with this.

When we sense something, our brain amasses the messages in a manner that has meaning to us; in other words, the nerve cells get to work in order to make us understand what just happened. If you touch something that is hot, say grab a coffee cup from freshly made coffee, that instinct of touch is translated into ‘neuron language’, where millions, perhaps billions of nerve cells get together in our brain to tell us that this item is hot. Of course, this happens instantly to us. Thousands of times faster than it took you to read this paragraph.

The Components of the Brain

So now that we can identify how the brain translates information, what are the different parts of the brain and how do they work?

There are three parts. The cerebrum, cerebellum, and brainstem.

The Cerebrum

The cerebrum is the largest part of the brain. Its function is remembering, problem-solving, thinking and feeling, and movement. The cerebrum is located in the lower back area of your brain.

There are two parts of the cerebrum called the right and left hemispheres, sometimes referred to as the right or left side of the brain. Interestingly enough, each side of the cerebrum controls the other side of the body, so if you have a stroke that comes from the left side, it will be the right side (namely your arms and legs) that will be affected.

The left cerebrum controls speech, comprehension, and math. A more generic way to label the left side of the cerebrum is that it focuses on logic or problem-solving. The left hemisphere is the dominant side for about 92% of the population, which is why so many people are right-handed.

For all of you Star Trek fans, ever wonder how Mr. Spock’s brain is assembled? He is of course a Vulcun whose species focuses specifically on logic, so is his left cerebrum more abundant (and the right side less abundant) proportionally? Or maybe he doesn’t have a right hemisphere at all? After all, he didn’t seem to be that great in music.

The right hemisphere controls creativity, art, and artistic and musical skills. Does that mean legends such as Leonardo da Vinci, Auguste Rodin, Irving Berlin, Michael Jackson, and Frank Sinatra had larger right hemispheres or that they just used that part of the brain more often?

Of course, when it comes to scientists, we’d like to deduce that Albert Einstein used his left hemisphere most often, but it is not as simple as that.

In an excerpt from Discover Magazine,

“Those who would explore Einstein’s brain are well aware they’re treading potentially controversial ground. Nevertheless, they believe they’re on to something. In 1985, neuroscientist Marian Diamond of the University of California, Berkeley, reported the Einstein brain had extra cells called glia. These cells support the “thinking” neurons in the left parietal lobe, an area above and behind the left ear involved in spatial relations and mathematics. She speculated that this “might reflect the enhanced use of this tissue in the expression of his unusual conceptual powers.” Seven years later, a researcher in Osaka, Japan, suggested a link between that higher glia-to-neurons ratio and Einstein’s purported dyslexia.”

Cerebellum

The cerebellum resides in the rear of the brain. Its functions involve coordinating voluntary movements such as motor skills, maintaining posture, equilibrium, and balance.

If the cerebellum is not performing correctly (e.g. brain injury, poorly developed, stroke, born with a defect) can result in numerous issues; such as asynergia, which is a motor coordination illness, dysmetria, makes it difficult to use your hands (e.g. trying to pick up a cup of coffee) and Parkinson’s Disease, which is a neurodegenerative disorder and involves tremors in the hands as well as compromised functionality in other parts of the body.

Brain Stem

Appropriately named because it connects to the spinal cord and resides in front of the cerebellum.

There are three major parts to this part of the organ:

Midbrain

The midbrain processes visual and auditory information.

Pons

This is the largest part of the brain stem. It’s located below the midbrain. It’s a group of nerves that help connect different parts of the brain. The pons also contains the start of some of the cranial nerves. These nerves are involved in facial movements and transmitting sensory information.

Situated beneath the midbrain, it is the largest part of the brain stem. It’s a gathering of nerves that interface with other parts of the brain. The pons is also part of a segment of the cranial nerves. These nerves are engaged with facial developments and sensory data.

Medulla Oblongata

Resides in the lower part of the brain. It acts as the control center for the function of the heart and lungs. It helps regulate many important functions, including breathing, sneezing, and swallowing.

This is where the heart and lungs are controlled and as such, it controls breathing and other heart/lung functions.

Conclusion:

This brief but rather definitive article gives some insight into how are brain functions and how these functions correspond to other parts of our body, so the next time you think, walk, talk or catch a baseball, consider how your brain made this happen and never take these motor skills for granted since there are some folks who are not as fortunate those with parts of the brain that do function well.

Here are some websites for neurological disorders. We hope you will consider donating!

Brain Diseases
Autism and Neurodevelopment
Parkinson’s Disease
Lou Gehrig’s Disease