Be Transformed by the Renewing (Renovation) of Your Mind

- (Romans 12:2)

Brain Image

BRAIN HEALTH & GENERAL HEALTH

At a Christian counselor conference I attended, I picked up a fantastic book - The Aging Brain, by Timothy R. Jennings, MD. I was so taken by this book, that I decided the topic and material derived needed to be included on my website and social media. Here are my takeaways, with a few other things mixed in. In general, I would say that what is good for the brain is good for the whole person. So these are overall health guidelines.

According to Dr. Jennings, there are…

FOUR KEYS TO BRAIN HEALTH

  • Physical exercise
  • Mental stimulation
  • Stress Management
  • Nutrition & Lifestyle

PHYSICAL EXERCISE

  • Exercise is a requirement for life – it is a design law
  • Exercise promotes brain health
  • Studies indicated that seniors who walked as little as 15 minutes per day experienced 2% growth in the brain’s primary memory cortex (hippocampus), which effectively reversed two years of aging. Regular walking lowers the risk of Alzheimer’s dementia
  • People who exercise demonstrate better cognitive abilities, sharper memory, and have larger brains than people who don’t
  • When possible, choose exercise that is enjoyable, not stressful
  • A balanced exercise plan includes cardio, strength training, and flexibility (can do different exercise on different days)
  • Exercise 30-60 minutes a day, 4-6 days a week
  • Start low and go slow
  • Exercise your mind—write, do puzzles, learn new things, engage in activities that require thinking, contemplation, and learning new concepts

MENTAL STIMULATION

  • Exercise your mind—write, do puzzles, learn new skills, engage in activities that require thinking, contemplation, and learning new concepts
  • Use it or lose it
  • Engage in lifelong learning

STRESS MANAGEMENT

  • Stress is a normal part of life. “Pathological stress” refers to chronic worry, guilt, shame, and relationship conflicts. These switch on the body’s fight or flight mechanism and keep it on, which can have a profound impact on overall health and cause premature aging
  • Develop strategies that promote an internal state of peace and wellness
  • Unrelenting mental stress increases inflammation which increases oxidation and accelerates the aging of the brain (and the rest of the body)
  • Persistent mental stress and lack of mental rest contributes to heart attacks, stroke, alters DNA expression and increases cancer risk
  • Take a weekly brain vacation by putting aside the day-to-day stress of life
  • Practice being quiet; be still before God
  • Spend time in nature
  • Practice “earthing/grounding” – touch the earth, walk on the beach or grass bare-footed, caress or handle plants, swim or wade in the ocean, lake, or river
  • Reduce time spent watching highly stressful programs
  • Pursue healthy practices from a sense of freedom, with a cheerful attitude, celebrating with family, friends, and God; avoid a rules-oriented approach that triggers anxiety and stress
  • Live congruent with your values to avoid inner turmoil; refuse to engage in things you know are harmful or that you would be ashamed of if revealed publicly
  • Laugh and find the humor in life, take time to smile
  • Be generous, be a giver

NUTRITION & LIFESTYLE

EARLY DEVELOPMENT

“The first principle to maintaining a youthful brain is to maintain a healthy body.”

“Studies have shown that major illnesses, such as anemia, diabetes, and cardiovascular diseases all increase the risk of developing dementia later in life. What is less commonly known is that failing to care for one’s teeth increases the risk of dementia."

“It is not possible to be healthy outside the laws of health.”

“The most critical time for brain growth is during fetal development and early childhood…in fact, the first seven to eight years of childhood are critical in establishing networks that form a foundation for future learning and behavior.”

OBESITY

“Perhaps the most significant factors that increases oxidative damage to our bodies and accelerates aging is obesity.”

  • Animal-based foods increase the bacteria that contributes to obesity, whereas plant-based foods that are high in fiber increase the bacteria that promotes weight loss
  • Maintaining a normal body weight is not fully protective of the aging ramifications of an inflammatory diet

INFLAMMATION

“It is through the inflammatory pathway of the body that most of the negative health factors cause accelerated aging and increase our risk of dementia.”

Inflammation is the body’s response to “attacks”

--injury, infection, disease

--certain foods, toxins, pollutants, ingested substances

--perceived threats, such as chronic anxiety, worry, conflict, and stress

  • Highly processed foods, junk foods, and fast food contribute to obesity not only because of the high concentration of calories but also because these foods are highly inflammatory

NUTRITION

  • Consume a more plant-based diet, high in fruits, nuts, and veggies, rich in fiber and low in animal fats
  • Cook from scratch often
  • Select organic, non-GMO foods whenever possible
  • Avoid soybean (and other high linoleic acid) oils in the diet
  • Increase intake of omega-3 fatty acids (DHA & EPA)
  • Reduce saturated fats, found primarily in dairy products and meats
  • Avoid trans fat entirely, often listed as “partially hydrogenated oils”
  • Limit intake of processed sugars
  • Avoid high-fructose corn syrup
  • Eliminate artificial sweeteners altogether
  • Stabilize blood sugar by eating complex carbs, proteins, and a high fiber diet
  • Limit fried, grilled, or charred foods
  • Slow cook, cook with water
  • Limit meat, but when used, choose lean organic, and cook it slowly and at a low temperature
  • Drink plenty of water, approximately 64 oz. daily
  • Eliminate soft drinks
  • Fast 12 hours between dinner and breakfast (or lunch)
  • Eat wild oily fish (i.e. salmon, mackerel, sardines) high in omega-3s or take supplements
  • Eat fresh foods with color

VITAMINS & SUPPLEMENTS

  • Omega-3 fatty acids (DHA & EPA)
  • Ginko biloba (for those who already have memory and cognitive impairments)
  • Vitamin D - blood levels between 75-100 nmol/L
  • Curcumin (turmeric) with black pepper
  • Walnuts (a few a day)
  • Brazil nuts (one a day)
  • Green tea
  • 100% pomegranate juice (8 oz daily)
  • Coffee – one to 6 cups daily
  • Vitamin E from food, not supplements
  • Vitamin C: 500-1,000 mg daily
  • N-acetyl cysteine (NAC): 500-1500 mg daily
  • Vitamin B12 & folic acid
  • Rhodiola rosea: 15-600 mg daily
  • Estrogen hormone replacement therapy (HRT) started within 5 years of menopause – only with medical recommendation and supervision
  • Ivermectin
  • Ashwagandha
  • Ginseng
  • Adaptogen mushrooms, particularly Lion’s Mane

SLEEP & REST

  • Sleep deprivation alters hormones which reduces metabolism and the ability to burn fat
  • People with chronic sleep problems suffer from higher rates of diabetes, obesity, high blood pressure, depression, cancer, and tend to die younger than those with normal sleep
  • Get 7-8 hours of sleep per night. Less that 7 hours is called “short sleep.”
  • Sleep in a dark, quiet, cool room; Sleep at night, in harmony with nature’s biorhythms; Avoid working third shift
  • End screen time an hour before bed
  • Alcohol interferes with normal sleep, can result in waking too early, and interferes with memory consolidation
  • Routine exercise improves sleep quality
  • Consistent sleep hygiene (pre-sleep routines) cues the mind and body it’s time to sleep
  • You sleep with eyes closed; you rest with your eyes open--both are essential to health
  • Identify favorite ways to rest & relax and incorporate them regularly; take 15 minute “brain breaks” at least once or twice a day to engage in relaxing, enjoyable activities that release serotonin in your brain

SPIRITUALITY & BELIEFS

  • Develop a relationship with the God of love and pursue spiritual maturity through the Word, worship, prayer, fellowship, and service
  • “Biblical concepts that promote love, forgiveness, compassion, kindness, reasoning, thinking, and the pursuit of truth and evidence while respecting the freedom of conscience are healing to the brain.”
  • Cultivate the ability to love folks who have a different worldview than you do
  • Trust outcomes to God
  • Forgive those who have wronged you and let go of resentment and bitterness (does not necessarily mean you extend trust)
  • Repent and forgive yourself as Christ has forgiven you

FAMILY & OTHER RELATIONSHIPS

  • Children raised with family conflict experience greater mental stress with higher rates of mental illness, obesity, diabetes, and inflammatory problems and die at a younger age than children from low-conflict homes
  • Healthy relationships require healthy people; be the healthiest person you can be
  • Fulfill your duties and responsibilities and do your best
  • Set boundaries with people who refuse to engage in healthy ways
  • Make healthy relationship choices, which may include ending dysfunctional relationships
  • Loneliness and social isolation causes stress, resulting in increased inflammation and are associated with increased risk for dementia

MISCELLANEOUS

  • Tobacco, illegal drugs, heavy alcohol use, sedentary lifestyle, mood disorders, unhealthy diet, oxidative stress, and chronic pain all accelerate aging
  • Be aware of environmental toxins and avoid them when possible
  • Avoid aluminum cans, cookware, anti-perspirants