Mens Health

Diet and exercise fads come and go but one thing is for sure in relation to our ageing population: brain power is becoming increasingly important. Preventative health for this amazing organ will be a top priority for medical research over the coming years. Certainly, in the last sixteen years of my private practice I have seen both subtle and very substantial changes in men in relation to concentration levels and brain energy when their diet has been modified and certain ‘brain foods’ highlighted.

I have especially noticed much positive feedback from men when I have supplemented their busy lifestyles with some particular vitamins and herbs that have been used traditionally for increasing levels of oxygen to the brain. There is still so much information to be gathered and tested, but the following advice could be extremely helpful in improving the quality of your brain power.

Dr Darma Singh Khalsa, in his book Brain Longevity,talks about the good news of cognitive powers. He says that approximately half of all cognitive problems in men are not caused by Alzheimer’s or age-associated memory loss, but by other factors, most of which can be avoided or compensated for. These factors include depression, strokes and general lifestyle factors.

Powerful stimulants such as alcohol, cocaine, marijuana and amphetamines all cause interference in the utilisation of acetylcholine, which is the most important neurotransmitter for memory. In fact, one of the characteristics of Alzheimer’s is a marked deficiency in this important transmitter. It has now been found that even a moderate deficiency in some vitamins associated with acetylcholine can disrupt cognitive function. These vitamins include the Bs: B12, riboflavin and thiamine, which must be in adequate supply. B12 also helps to build the myelin sheath (the protector of the nerve cell) and prevents pernicious anaemia, which can rob the brain of oxygen. Folate is now also recognised as an essential part of the B vitamins for healthy neurotransmitters, especially in the prevention of Alzheimer’s.

Minerals such as iron, iodine, zinc and copper are also essential for good brain function. They can be found in high quantities in certain foods (legumes, green vegetables, sea vegetables, oysters, pumpkin seeds and wholegrain) and the addition of a good multivitamin tablet to your daily routine will ensure that they are always present in the system.

Oxygen is essential to the cognitive functions. Smoking, lack of exercise and poor diet contribute to a lack of oxygen in the body, which can become a problem for the brain.

Lead poisoning, exposure to mercury, pesticides and harmful sprays can also have a detrimental effect on the brain. If you have been exposed to any of these elements, you should see a doctor or naturopath to find specific ways of assisting the body (especially the liver) to eliminate these heavy metals. Adetox tablet for the liver made from St Mary’s thistle and vitamins A, C and E is essential.

Food allergies can also disrupt your powers of concentration. The types of foods that may cause such a response include milk, wheat, refined sugars and packaged, commercialised foods which are often high in colourings and flavourings and low in nutrition. By following the diet for health and vitality as well as the treatment and prevention program, major allergies can be eliminated.

Treatment & Prevention Program

Following are critical dietary tips and supplements to obtain optimum brain power.

The brain must have sufficient supplies of oxygen to function
effectively. Fatty foods deposit cholesterol and decrease the flow of blood carrying oxygen to the brain. What this means is that fatty foods must be cut back severely. They have been proven to cause hardening of the arteries and other cardio-vascular diseases as well. Fatty foods include:

• fried foods
• butter
• cream
• rich sauces
• hidden fat in refined and commercialised foods. The motto is: the fresher the better.

Make sure you include fish that is high in omega 3 oils (this includes salmon, cod, sardines and mackerel) in your diet at least three times a week.

• Avoid smoking and heavy drinking. These not only harden arteries but cause free radical damage to tissues in the liver as well as the brain. Remember brain cells cannot regenerate like liver cells. Just make up your mind to stop smoking.
• Make sure you take regular holidays and find new ways to relax. High levels of continual stress produce stress hormones called glucocorticoids from the adrenal glands. These substances kill brain cells. Take up a new hobby or reorganise your work diary and block out a certain time daily just for you.
• Don’t get dehydrated. Not drinking water on a daily basis has been show to speed up the onset of Alzheimer’s disease. Research carried out during post-mortems on Alzheimer’s sufferers found that their brains were quite dehydrated. The brain ‘dries up’ without water. This means eight to ten glasses must be ingested daily; more if you play sport or work out. Many men in the 50-plus age group fail to make a concerted effort to drink water, fresh juice or herbal tea. Many of this age group increase their alcohol, black tea and coffee intake - all of which are dehydrating. They also fail to replace their fluid loss with water after overindulgence in these dehydrating beverages. Make sure you also include sea salt in your diet to stop dehydration: half a teaspoon daily.
• Eat regularly. Not eating three proper meals a day can result in very real problems with sugar imbalance generally, which can affect the brain quite markedly. The brain needs good quality, consistent levels of sugar to function - not hits of sugar irregularly via coffee loaded with tWo to three teaspoons of sugar; or alcohol; or a block of chocolate in place of a regular meal. Good quality simple carbohydrates, from fresh fruits and fresh juices, and complex carbohydrates, from grains such as rice, couscous, grainy breads and steamed mixed vegetables, are essential for brain power.
• Exercise regularly. Exercise improves oxygen levels in the brain by increasing the supply of oxygenated blood, and increases the levels of serotonin, the feel-good hormone that prevents depression and keeps you inspired. An hour’s exercise daily is essential to good health. Some of that hour must be devoted to an aerobic form of activity that raises your pulse rate. This could be in the form of a four to five kilometre walk daily, swimming, bike riding, aerobic gym work or rowing.
• Make an effort to try new things. Brain cells need continual challenges and mind games. The brain needs exercise like all muscles and cells of our body. Try new brain challenges such as puzzles or word games, or study something completely new and different. For example, if you love languages then try studying something unrelated such as history or wildlife; or even something aesthetically interesting like colours or design; try mathematical studies if you don’t have a head for figures. Take up flying or engineering or anything that changes your outlook and broadens your knowledge. Remember the process of using the brain is more important than the outcome - so you do not have to give yourself a hard time if you are not a famous pianist, painter or mathematician by80!

Supplements

Ginkgo biloba:one or two tablets of the pure herb each morning. Repeat the dose later in the day if you are working long hours. Consult your naturopath, pharmacist or health store about a good quality tablet. It has assisted a number of my clients who work long hours and who need to apply strong powers of concentration daily. As ginkgo stimulates the brain, do not take it less than four hours before retiring, as it will tend to keep you awake, but when you have to work extremely long hours, a ginkgo tablet every three to four hours can be extremely helpful. Take it for at least three to four months to see how it can assist your concentration and sense of general wellbeing.

Many other supplements have a general positive effect on good health but also specifically target the brain.

• Two B complex tablets each day with 50-100 mcg B12 and folate. Recent research suggests that they are essential for healthy arteries. When the arterial blood is constricted, then fogginess, vagueness and sudden mood changes can happen, even if you have lots of sleep and a good diet.
• Vitamin E is found in avocado oil and other vegetable oils, especially wheat germ oil. This anti-oxidant vitamin assists in heightening energy due to its powerful effect on neutralising free radicals in the body. Using these oils on salads is a good idea; but it is generally not a high enough daily dose to assist the movement of oxygenated blood to brain cells, which ensures alertness of the brain. Take 500 IU daily to improve alertness.
• There are other anti-oxidants that you may wish to include in your daily regime. This really depends on how dedicated you are to achieving increased health and vitality with extra brain power. These include: green tea, grapeseed oil, turmeric, bacopa and schisandra. Sometimes you may find these extra herbs combined in a good quality anti-oxidant tablet: take one or two a day. One glass of red wine daily or two every second or third day is also acceptable.

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