Brain Maintenance 101 - Eating, Resting, and Training for a Sharper Mind
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Neurofeedback is a mind-body technique that teaches you to control automatic body functions like heart rate by consciously altering brainwave patterns. You can use it train yourself to stop the stress response which directs blood flow away from the brain. You can also use it to address some of the risk factors for low cerebral blood flow, such as high blood pressure and stress. Research has confirmed that doing Kirtan Kriya meditation for 12 minutes per day increases blood flow to areas of the brain involved in memory retrieval. And while that may or may not be the case, scientific evidence shows that acupuncture reduces muscle tension, decreases inflammation, balances neurotransmitters and hormones, and increases blood flow to the brain without raising blood pressure or heart rate.
As an alternative, you can use a lightbox — the kind used to treat seasonal affective disorder — instead. See why we recommend Focus Will. Research confirms that it improves blood flow as well as physical exercise! If you have low blood pressure, try licorice root extract. One supplement to avoid is yohimbine, which is often taken for weight loss and erectile dysfunction. This herb directs blood flow away from the brain. Several of the supplements we just mentioned are derived from foods and can easily be incorporated into your diet. Ginger, garlic, rosemary, and turmeric are spices that not only increase circulation but also make food more tasty.
Shellfish and dark meat poultry are top sources of the amino acid taurine. Fish, especially cold-water, oily fish like salmon, is the original source of the omega-3s found in fish oil. This phytonutrient is also found in berries, grapes, peanuts, and chocolate. Beets are an excellent source of nitrate which is a potent blood flow regulator. Chocolate has been shown to increase cerebral blood flow and the effects last for several hours after ingestion.
While tea does contain caffeine, albeit substantially less than coffee, it also contains l-theanine.
L-theanine is a relaxing compound that offsets the reduction in cerebral blood flow caused by caffeine. Underlying health conditions and the modern lifestyle take a toll on brain circulation, but, fortunately, there is much you can do to get the blood flowing normally again. Music, exercising your brain with challenging activities, foods, and mind-body techniques like meditation and neurofeedback can help. Walking and yoga poses that put your heart above your head are excellent ways to improve blood flow to the brain.
What You'll Learn Here. Call your doctor or immediately. Are you?
The right brain supplement can help reverse all this. Both walking and yoga are excellent options.
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Yoga inversion pose. How to Increase Blood Flow to the Brain: Take the Next Step Underlying health conditions and the modern lifestyle take a toll on brain circulation, but, fortunately, there is much you can do to get the blood flowing normally again. Additionally, you can try one of the many supplements known to increase blood flow to the brain.
And of course, make sure to get regular physical exercise. This means that even small sleep changes, over time, will have significant negative effects.
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Likewise, small changes allowing a bit more sleep may have similarly positive effects. It all depends on the type and degree of the sleep problem. Fatigue : Even seemingly minor sleep deprivation causes fatigue in children. And for a child, simply being awake a certain amount of time is over-stimulating and fatiguing, even if she is not engaged in any activity at all.
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Especially during the day, with friends and family, she wants to be part of the action and so her natural response to fatigue is to "fight it. This results in the secretion of hormones like adrenaline, which then cause her to become hyper alert. She is now wide-awake but exhausted. Fussiness, irritability and crankiness soon follow. She also cannot be attentive and learn well at this time. This is why overtired children often appear wide-awake, wired, and hyperactive.
Now you have a situation where she is so pumped up she cannot easily fall asleep.
Interestingly this also often induces night awakenings. So don't be fooled by your seemingly wide-awake, not-tired child and put her to bed later. Putting her to bed earlier is actually the remedy. Sometimes even minutes earlier may have a significant impact and be all that is needed. You may also be surprised to find that a well rested child is easier to put to bed. As parents, it is our responsibility to be sensitive to and protect our children's sleep, just as we do their safety, just as we ensure that they regularly get breakfast , lunch, and dinner.
We are primarily responsible for their sleep habits so it is important to start healthy ones early; it is much easier to instill good habits than correct bad ones.
How to Increase Blood Flow to the Brain
Infuse the importance of sleep with daily attention to it and you will likely have a happier, self-assured, less demanding, and more sociable child. And you just might get some more sleep yourself. Originally published June 2, Medically updated Oct.
Children's Health Feature Stories. In his book Healthy Sleep Habits, Happy Child, Marc Weissbluth, MD, provides these insightful comments on the functions of sleep: "Sleep is the power source that keeps your mind alert and calm. Continued Length of sleep : Children simply must have a sufficient amount of sleep to grow, develop, and function optimally. Consequences of Sleep Disturbances Sleep disturbances, for whatever reason, have significant and often serious consequences. In his book Healthy Sleep Habits, Happy Child, Weissbluth states: "Sleep problems not only disrupt a child's nights -- they disrupt his days, too, by making him less mentally alert, more inattentive, unable to concentrate, and easily distracted.
Continued Chronic sleep deprivation : It is important to realize that the effects of chronic sleep deprivation are cumulative: daytime sleepiness increases progressively. Sleep on These Following are some observations from various studies illustrating some of the difficulties faced and the behavioral changes in children with sleep problems from Wiessbluth's Healthy Sleep Habits, Happy Child and On Becoming Baby Wise , by Gary Ezzo and Robert Bucknam, MD : Children do not "outgrow" sleep problems; problems must be solved.
Children who sleep longer during the day have longer attention spans. Babies who sleep less in the daytime appear more fitful and socially demanding, and they are less able to entertain or amuse themselves. Toddlers who sleep more are more fun to be around, more sociable, and less demanding. Children who sleep less can behave somewhat like hyperactive children. Small but constant deficits in sleep over time tend to have escalating and perhaps long-term effects on brain function. Children with higher IQs -- in every age group studied -- slept longer. For ADHD children, improvements in sleep dramatically improved peer relations and classroom performance.
Healthy sleep positively affects neurologic development and appears to be the right medicine for the prevention of many learning and behavioral problems. Continued What Parents Can Do As parents, it is our responsibility to be sensitive to and protect our children's sleep, just as we do their safety, just as we ensure that they regularly get breakfast , lunch, and dinner.