Increase Mental Prowess As You Age: It Is Possible With Brain Plasticity!

Everyone knows the importance of exposing young minds to various ideas and knowledge. We want to teach useful skills and instill good values early because of the notion that children’s brains easily adapt to stimuli and therefore learn faster. This principle may be useful in shaping the minds of youngsters, but it may discourage an adult from learning something new with the thought that studying at a later age becomes more difficult. We have this misconception that the brain’s functions start to diminish as we grow older.  Unsurprisingly, we tend to associate old age with weakening mental faculties such as memory loss or disorientation. Fortunately, this way of thinking is now being challenged with the theory of brain plasticity.

What is brain plasticity?

Brain plasticity or neuroplasticity debunks the notion that the brain stops developing at a certain age. On the contrary, it suggests that the human brain has this remarkable ability to adapt to various changes and further develop or repair itself.

Brain plasticity is the product of years of research in the field of neurology as scientists discovered that new nerve cells or neurons are born everyday throughout your lifespan. The growth and production of these nerve cells are affected with our lifestyle, diet and experiences.

Why is neuroplasticity important?

The old field of study used to claim that once brain cells die, they are irreplaceable. This theory sadly implies that old people just have to deal with deteriorating mental health. Neuroplasticity breaks this old belief as it shows that the brain can continually evolve and change. This means that we are capable of remaining brain fit until old age.

The ability of the brain to regenerate itself does decrease as we age, which explains why children can indeed absorb new ideas and master new skills faster. Still, brain plasticity supports the idea that the elderly can enroll in classes or develop new skills without fear that learning will be extra challenging. Brain plasticity is also an important breakthrough in the field of mental health as it suggests that the mind has the power to fully recover from brain injuries or emotional trauma. Moreover, illnesses related to aging and memory such as Alzheimer’s and Parkinson’s disease can easily be avoided.

Ways to keep the mind sharper

If you do not take care of yourself, brain plasticity will decrease as you age. The following are some of the things to keep in mind to maintain and even increase your mental aptitude as the years pass:

Stay active.

Inactivity slows down the production of new neurons, so engage in any form of physical activity such as walking or running to stimulate the brain. Research done by neuroscientist Dr. Sandrine Thuret showed the effect of physical activity helped the growth of new brain cells. In this research, a group of mice were placed in a cage with no running wheels while another group were placed in a cage with one running wheel. Brain scans of the mice showed that the group in a cage with a running wheel were significantly growing more neurons than the mice who did not have a running wheel.  

Get an adequate amount of sleep.

Do not abuse your body and mental abilities by pushing it to the limits. Our body, including the brain, needs rest to recover and replenish itself. The best way to give your body a break is by getting enough sleep. It is important to make sure you get enough hours of sleep each night. Sleep deprivation decreases the size of the brain as proven by a 2016 research study by a group of scientists.

Expose yourself to new things.

Exercise your brain by constantly immersing yourself in new mental stimulants. This means being open to new ideas and always being eager to learn new things. Traveling or going to new places and trying new activities are also fun ways to keep the brain’s health at its best.

Stay positive.

A happy mindset is essential for a healthy brain. Stress and depression will not only lessen your quality of life, but it will also reduce your brain’s ability to function. This is backed by a research that was published in the U.S. National Library of Medicine which revealed that stress negatively affects brain functions.

Eat more brain food.

To nourish brain health, it is recommended to eat a diet high in Omega-3 fatty acids and decrease intake of calorie-rich and sugary foods. Instead of munching on junk food, it is best to snack on nuts and seeds such as flaxseeds, walnuts and sunflower seeds. You should also cut back on dishes full of saturated fat and your alcohol intake should be in moderation. Some of the things you can indulge on are dark chocolate, red wine and blueberries.

Neuroplasticity erases the fear that we have to succumb to memory loss as we age. It gives hope that you can literally grow older and wiser. However, to fully benefit from the idea behind brain plasticity, you will need to consciously mind your lifestyle, diet and mindset.

Dean and Marcie WhalenIncrease Mental Prowess As You Age: It Is Possible With Brain Plasticity!
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Tips To Gain The Benefits Of The Ketogenic Diet

Everybody wants to be healthy and fit because of the many benefits they bring. A healthy lifestyle is bound to make you feel good inside and out. Still, most people find it hard to stick to a diet because it mainly involves curbing appetite and limiting food intake.

So how does a weight-loss method that actually encourages a high-fat diet sounds to you? It may sound unbelievable, but this is precisely what comes to mind when one mentions the ketogenic method.

What is the keto diet and how does it work?

A myriad of ways to shed those extra pounds have been introduced throughout the ages, but the ketogenic diet is appealing to many because it allows consumption of food which we are normally taught to avoid when trying to lose weight such as meat and dairy.

The keto regimen promises to help you lose weight by following a diet plan composed of more fatty food, moderate protein and minimal carbohydrates. Since glycogen production, which the body needs for energy, comes from proteins and carbs, the increase intake of fat-rich food while limiting consumption of protein and carbohydrates sets the body into a state of ketosis. In this metabolic condition, the body is forced to convert the fatty acids into energy. A simple way to explain it is that the keto diet uses fat to burn fat. So if you love meat and other fatty-foods, the keto diet may be the solution to help you attain the figure of your dreams.

What are the benefits of the keto diet?

Advocates of the keto diet attest to the many ways that it improves overall health. The most obvious benefit is that it helps you maintain your ideal weight. Aside from that, the keto method also prevents onset of diseases such as cancer and heart disease. One long-term study showed how the keto diet aids in weight loss of obese patients.

The keto diet can also lower blood sugar and blood pressure. Other health benefits include improving brain functions and preventing memory-loss problems such as Alzheimer’s and Parkinson’s disease.

Is keto diet the right one for me?

Most people dread the idea of dieting because not everyone has the discipline and determination to let go of what some would consider comfort food. On the contrary, the keto diet will allow you to indulge in fatty foods. The notion that you do not have to deprive yourself and still lose weight makes the keto diet popular. However, health matters are a serious concern, so no matter how appealing it seems, it is not wise to blindly plunge into any diet program.

While a keto diet may be effective, some nutritionists claim that it can only bring short-term benefits. Some researchers also say that in the long run, a high-fat, low-carb diet may cause adverse effects on health. A keto diet is also not advisable for pregnant women and people with certain conditions such as kidney problems and Type 1 Diabetes. To prevent potential harmful effects, it is best to consult a doctor before diving into the keto diet craze.

How can you ensure success on a keto diet?

Once you know that the ketogenic diet is safe for you and decide to give it a try, not knowing the do’s and don’ts of this diet  cause harm. Keto is a high-fat diet, but it does not mean you can consume everything fatty. Trans fat is still harmful, so stock up on food that are sources of good fats such as nuts and olive oil. Food to avoid will be carbs such as rice, bread and pasta. Each person is different so the amount of fat, protein and carb intake will vary. A dietitian can help create a customized meal plan for your keto diet.

Any diet regimen that promises to help you lose excess body fat without much effort is bound to be a hit. The success of any diet plan, though, will rely on the individual’s effort to research ways on how to do it properly and the commitment to stick to a healthy lifestyle.  

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Can You Be Busy & Healthy? Easy Wellness Tips In Today’s Hectic World

Everyone wants to enjoy the benefits of healthy living. So you vow to set a regular time for exercise, be more mindful about food intake and indulge in rest and relaxation. For most people though, the commitment to be healthy quickly vanishes into thin air once the demands of the real world come in.

Too often, once you realize that you have too much on your plate, you find it difficult to have the time nor the energy to even bother about wellness. The journey to health and wellness can really be a struggle with today’s hectic lifestyles. However, if you are ready to exert effort, staying in tip-top shape amidst tight deadlines and numerous goals is not impossible.

Time management is the key.

The gift of time is essential for you to accomplish your healthy goals. Still, being busy is not an excuse to ignore your fitness regimen. If you take time to organize your day, you can discover ways to squeeze a quick workout on your to-do list. You can also spend some time to whip up a nutritious meal.

You do not necessarily need superb and sophisticated organizational skills, just a clear idea on the tasks that make up your day. By identifying the areas that eat up most of your time, you get to see what you need to adjust or give up to be healthier.

Strive to get enough hours of sleep.

Sleep deprivation is surely one of the ill effects of the modern way of the life. The Centers for Disease Control and Prevention ((CDC) reported that one out of three adults in America do not get the recommended number of hours of sleep every night. Moreover, many studies have linked lack of sleep to chronic diseases such as heart problems and diabetes. According to the CDC report,  if you truly want to be healthy, decide to give your body at least seven hours of sleep every day.

The reasons that rob you of sleep may vary, but whatever it is, your body deserves some rest.  Giving your body ample amount of sleep will get you in the best condition to accomplish more, making it possible to be busy and healthy at the same time.

Be an early riser.

If you want more hours in a day, try getting up an hour or two earlier. By being an early riser, you get a chance to finish tasks that you would normally run out of time for in the course of the day. You can use the extra time to improve your well-being. Maybe you can meditate to clear your mind or allot some time for flexing those tired muscles. By making it a habit to wake up early, you are one step closer to reaching whatever goals you set your mind to.

Have a role model.

An article that appeared in American Psychological Association  notes the importance of role models when setting goals. The scientist, Albert Bandura states in his social learning theory that people learn by imitating certain influential individuals.

With this theory in mind, it is safe to conclude that choosing a certain person to serve as inspiration will greatly help in your fitness journey. Aside from the tips and tactics you can learn from your fitness idol, he or she can also be the powerful reminder you need when you feel like giving up.

Set achievable goals.

If you have been stretching yourself to the limits but still failing to achieve results, it may be time to examine your goals. Chances are, you have set unrealistic targets. To succeed, it is better to start with small goals then gradually increase targets in time.

Stick to your wellness goals no matter what.

It is normal to feel guilty whenever you skip a gym session or feel bad whenever you stray from healthy eating habits. These mishaps can happen every now and then but it does not mean you need to abandon the overall goal altogether. Sometimes, what matters is that you strive to stand up and start again even if you keep on failing. Small progress is better than none at all, so do your best to hold on to your goals.

Good health is associated with happiness and vitality. It is hardly surprising that many are aiming for physical fitness. Sadly, the stress-filled days of the modern world are not exactly health-friendly. Nevertheless, with sheer determination and discipline, you can enjoy all the benefits of being in the peak of health.

Dean and Marcie WhalenCan You Be Busy & Healthy? Easy Wellness Tips In Today’s Hectic World
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