Wednesday 11 May 2011

Exam Time - and what you can do to boost your brain


Many households with teenage children are now getting ready for exams. This time can be very stressful for both, the children doing the exams as well as the parents! This week I would like to look at ways to improve intelligence and memory.
Most people believe that intelligence is something you are born with and there is nothing you can do to change it. While there is clearly an inherent component to intelligence, psychologists tell us that we use less than 1% of our intellectual capacity and that every day we think thousands of thoughts, the vast majority of which are repeats! Imagine what would happen if we could focus all our mental energy on the task at hand and tap into a full potential.
The brain and nervous system, our mental “hardware,” consist of a network of neurons, special cells that are capable of forming tens of thousands of connections with others. All this hardware comes from the food we eat and therefore the nutrients we consume are vital to the functions of our brains and our intelligence.
Neurotransmitters such as serotonin, which is involved in mood, or adrenalin which gives us motivation, or acetylcholine which is vital for good memory, are made from the amino acids in the protein we eat. However, their production in the brain depends on vitamins and minerals, these micronutrients help form glucose into energy, amino acid into neurotransmitters, essential fats into more complex fats like GLA or DHA.
In a study at Swansea University, 60 schoolchildren were put on a special multivitamin and mineral supplement to test brain function. After eight months on the supplement, the non-verbal IQ’s had risen by over 10 points! This study, published in the Lavcet in 1988, has been proven many times in other studies.
Particularly important for brain development are the essential fatty acids and phospholipids that form part of the structure of brain cell membranes. Low levels of essential fatty acids are also associated with lower levels of intelligence. Many studies have shown that an optimal intake of essential fats, especially Omega 3 fats, improves intelligence, reduces aggression and enhances mood.
While “good” chemicals and nutrients can improve mental function, “bad” chemicals can and do reduce your intelligence. A diet high in sugar and refined carbohydrates will reduce intelligence. Researchers at the Massachusetts Institute of Technology found that the higher the intake of refined carbohydrates the lower the IQ. In fact, the difference between the high-sugar consumers and the low-sugar consumers was a staggering 25 points. Caffeine and alcohol are another two chemicals which have a negative effect on our intelligence.
To summarize, here are some simple guidelines for improving memory and mental performance:
·         Reduce your intake of stimulants such as coffee, tea, chocolate and cola, and of sugar and refined foods.
·         Take fish, seeds or their oils every day.
·         Eat Omega 3 rich eggs.
·         Take a good multivitamin and mineral supplement.
·         Eat a good breakfast, like porridge or muesli, each morning.
·         Sleep at least 8 hours each night with some of the hours before midnight
·         Stay calm – take Bach’s Rescue Remedy as needed.