​You are happy when your brain is happy

For happiness, good health is even more relevant than being physically fit; that is just a part of good health. Fortunately, we can actually influence our own health a lot. In this blog I will talk about brain health as an ingredient of happiness.

Memory diseases are becoming all the time more and more common. People also suffer from other disturbances of the mind such as depression. The partial reason for this are our poor lifestyle choices that affect mental and brain health.

Brain degeneration changes personality and usually worsens mood clearly. This degeneration, which is also partially due to aging, can be prevented by a healthy diet, with the right choice of supplements, and by avoiding sugar and fast carbohydrates.

Antioxidants for the brain

The brain of an adult person weighs about 2 percent of the body weight, but it needs 15 percent of the blood the heart is pumping, 20 percent of total oxygen consumption, and 25 percent of body glucose. The brain consumes about 420 calories per day; consumption is the same at rest and during activity.

Antioxidants are important for the brain. They are the body's own defense and protection mechanisms that prevent the formation of harmful oxygen compounds, so-called free radicals. Good antioxidant sources include whole grain, fruit, berries and vegetables. Antioxidants that you can get from daily food include vitamin E, lycopene, beta-carotene and selenium.

It is important for the functioning of the brain that the blood circulation works well. You can pay attention to it by ensuring that your neck muscles are not tense and strained and that, for example, in office work the monitors are at the right height. Bowing your head while browsing your cell phone tends to tighten your sternocleidomastoid muscle (it is responsible for the nodding movement of the head), so circulation in the blood vessels under the muscle will be disturbed.

Antioxidants that are useful for cerebrovascular circulation include, for example, berberin, which reduces blood pressure by expanding the blood vessels. Carnosine may also be useful in preventing Alzheimer's disease as it blocks the formation of beta-amyloid plaques accumulating in the brain in Alzheimer's disease. Carnosine has also other brain-protective effects.

Meaningful relationships make you happier.

Fat and fiber yes, sugar no

The brain does not stay the same throughout our life, but it is renewed and new nerve connections are created. This needs raw materials, so you should pay attention to a brain-friendly diet.

According to a study conducted at the University of Washington, high blood glucose levels increase the risk of dementia by almost 20 %. Blood glucose remains on a safe level with regular exercise and proper diet. Avoid high glycemic index products such as light bread, pasta, potatoes and rice. Instead, prefer whole grain products and vegetables.

Most of the brain fat is DHA and omega-3 fatty acids. Decrease in brain DHA concentration is associated with memory impairment. The easiest omega-3 source is fish. Omega-3 fats can also be obtained from flaxseed oil as well as hemp, pumpkin and Chia seeds.

Intestinal bacteria form abundant amount of serotonin, the intestinal neurotransmitter. The excess of it goes to the brain, causing us to be on a better mood and hopeful. In addition to fiber, bacteria have little to eat in the intestine, so it is important to eat enough fiber. As much as about 50 g / 1 000 kcal of fiber would be needed for good intestinal health; this is approximately seven times more than the current fiber consumption.

We have to consciously design and implement the addition of fiber and fiber-rich food to our diets if we want the intestine to make enough of the essential serotonin for the brain also. According to current knowledge, it is clear that intestinal health, and therefore also the amount of fiber, is connected with memory disorders.

The best sources of fiber are seeds, nuts, berries, vegetables, beans and especially lentils, raw cocoa, oats, and also whole grain fiber.

In my next blog I will talk about how happiness and lifestyle are connected. Important things to consider are adequate rest, exercise, intellectual activity, socialization, calming down and avoiding stress.

Vessi Jalkanen

Biohacker
Preventive Health Science Expert
Agronomist, farmer
Chairman of the board, Salli Systems