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RPreis asks: "Which exercises or foods stimulate various neurochemicals?"

**If someone has brain challenges they should consult with a neurologist before embarking on a brain improvement and brain supplement program.**

RPreis numerous exercises, foods, and supplements can stimulate the brain's neurochemistry. Folks can improve various major brain areas, re-sprout new brain cells, and grow new neural pathways through using physical exercise, mental exercise, and by taking
supplements and eating a wide variety of wholesome food especially colorful fruits, veggies, lean white meats, fish, nuts, beans, and whole grains. Getting 7 to 8 hours of good sleep per day helps in maintaining and creating a healthy brain. Know that research shows us
the amazing placticity of our brains. Folks with ADD overcome it. 80 and 90 year old persons relearn how to do crosswords after strokes and brain damaged individuals relearn to talk and solve problems.

Here's a list of specific brain areas that can be improved, what these brain areas contribute emotionally and behaviorally, and what exercises can improve these areas:

*The PREFRONTAL CORTEX effects impulsivity, judgment, problem solving, procrastination, empathy, and attention span. Activities that can rebuild this area are:

-Teaching yourself emotional processing and meditation.
-Learning critical thinking. (See our learn-ins)
-Learning problem solving.
-Goal making/decision making.
-Hunting for meaning in everyday life.
-Becoming involved in exciting and stimulating activities.
-Learning to empathize with others.
-Learning organizational skills.

To stimulate this area do physical exercise, mood elevating exercises, start the day by eating lean protein by itself, and drink coffee and green tea.

*The BASAL GANGLIA Affects anxiety and fear. Activities that rebuild this area are:

-Learning imagery making skills.
-Learning emotional processing and integration skills.
-Practicing recalling events and learning memory enhancement skills.
-Learning to challenge your beliefs and change them.
-Aerobic exercise, walking.

*The TEMPORAL LOBES effect memory, aggression, language difficulties, dyslexia, unstable moods, religiousity, and anger. Activities that may rebuild this area are:

-Learning and applying emotional processing skills.
-Singing/humming/making music.
-Practicing memory recall.
-Learning and practicing assertiveness & anger management skills.
-Doing relaxation exercises to calm. (See the Longevity Maneuver)

Ginko biloba and huperzine may help with memory. GABA and Valarian may help calm someone.

*The CINGULATE SYSTEM which effects compulsion, obsession, inflexible views, addiction, stuckness, grudges, chronic pain, oppositionalism, attentional shifting, rumination, and worry. Activities that may rebuild this area are:

-Learning to do emotional processing skills.
-Problem solving exercises.
-Writing thoughts down.
-Assertiveness & anger management training.
-Practice altering your viewpoint. View situations in new ways.
-Couples counseling.
-Aerobic exercise.

Inositol/choline may help here.

*The CERREBELLUM affects coordination, speed of thinking and speech, accident proness, problems with coordination, alcoholism, handwriting, learning, oversensitivity to sound, light. and touch. Activities that may rebuild this area:

-Balancing and juggling exercises.
-Gymnastics.
-Complex sports skills.
-Halting of alcohol use.
-Dancing.
-Tennis., ping pong, basketball.

*The DEEP LYMBIC SYSTEM which effects depression, moodiness, low energy, self-criticalness, negativity, motivation, and love. Activities which may rebuild this area are:

-Learning emotional processing skills and using them.
-Challenge your thinking on new topics.
-Become involved in social activities and conversing with folks.
-Learn conversational skills.
-Challenge and change distorted thinking.
-Reviewing memories.
-Smelling scents.
-Aerobic exercise.

Eating lean protein by itslef early in the day. (Whey protein, turkey, chicken, skim milk)

In a nutshell learning and doing physical and mental skills is going to help keep those neurons pumping. Many sharp minded 90 year olds exist. If you talk with them you soon find out they're still actively involved with life. Many walking, running, reading, being active in their communities, and enjoying the internet.

Here's a list of common foods and supplements that may help regrow the brain, keep it healthy, or protect it from neurodegeneration (From a previous Ask Steve):

Brenda asks: "What are the best brain foods and supplements?"

Brenda here are the top brain foods, supplements, and activities that promote brain health, neurogenisis, clear thinking, memory, and coordination:

**Don't forget to eat from a wide variety of colorful vegetables, fruits, legumes, white meat, fish, nuts, and whole grains.

**Exercise, whether aerobic, balancing, and strength training, is good for the gray matter. Anyoneone can go on a long brisk walk.

**Getting early morning sunlight and fresh air can create alertness and mental clarity.

**Keep your blood pressure at healthy levels.

**Mental exercises and learning. Doing mental exercises like math problems, word puzzles, logic problems, and stimulating mental exercises will keep our brains fit as will learning in new areas. Learning to play physical games helps with balance and coordination.

**Getting the right amount of sleep. Somewhere in the vicinity of 7 to 8 hours per day. Naps and relaxation cut down on stress.

**Getting a physical checkup on a regular basis.

**Avoid food sources with excito-toxins. These lead to neuronal death. Avoid MSG, isolated proteins, and cultured soy foods.

**Avoid heavy metals in seafood and water sources.

**Get your fill of fluids everyday especially water.

*100% Concord grape juice is a major hitter in neurogenisis. Apparently it helps re-sprout neurons involved with memory, cognition, and balance. Another powerful grape source is 100% red or dark blue muscadine grape juice. Concord and muscadine grapes are very high in resveratrol.

*Grape seed extract is brain protectant.

*Ferulic acid and betaglucan found in quick oats is brain healthy.

*Broccoli, cauliflower, and other cruciferous veggies are great for the brain.

*Red beans, kidney beans, and pinto beans are arsenals of valuable phytochemicals excellent for the brain.

*Omega 3 Fatty acids from fish and flax oils are excellent for brain health.

*Turmeric. This spice can be purchased cheaply in bulk at Indian grocery stores (Called Haldi in Indian stores). It is a key component in curry which researchers link with brain longevity. Tumeric is both a powerful anti-inflamatory and antioxidant. It may block alzheimer's plaque formation.

*Cranberries, black currants and blueberries contain dark dyes that help keep the brain young and sprouting neurons. In studies these berries appears to help with balance and memory. Out of season? Consider frozen and dried varieties. Other decent berries are Ligon berries, blackberries, and strawberries. They are high in anthrocyanthins that appear to spark neurogenisis and stave off brain aging. Acai berries are excellent, but currently Acai berry products are fairly expensive.

*Dark Chocolate. A powerful source of antioxidants that protect the brain from oxidative stress. Raw chocolate and the unsweetened powder used for making hot chocolate are excellent sources. Do not drink it with milk. Milk protein cassinate binds with dark chocolate polyphenols and catechins and renders it impotent.

*A Multivitamin/mineral tablet. This contains Vitamin C, E, and B-complex along with selenium. All of these are beneficial for brain health and protection.

*L-Lipoic Acid. A powerful antioxidant that helps the brain and recycles vitamin's C & E.

*CoQ10. This coenzyme is very useful for brain anti-aging programs. Especially useful after sixty.

*Aceytl L-Carnitine. Another antioxidant valuable for brain health.

*Aspirin or Ibuprofen in low doses keeps down brain inflamation. In a recent study in Italy, when combined in a cocktail with Vitamin's C and E, appears to block Alzheimer's plaque. More study is required.

*Vitamins C and E. These antioxidants are brain protective. The natural form of Vitamin E appears best.
Obtaining these vitamins from whole foods is a good idea.

*Red Delicious apples. Contains brain protective phytochemicals. Can't get Red Delicious? Gala and fuji apples are up there. Dark apple cider is also a winner.

*Green tea. Cheap great brain antioxidants. Brain protective. Don't mix with milk as that will render green tea's catechins impotent. Use lemon to get green tea past your stomach.

*Raisins. Outstanding cheapo source of phytochemicals and antioxidants said to be good for the brain. Zante Currants (from purple-black
Corinth grapes) and Jumbo Red Flame raisins are antioxidant powerhouses.

*Choline bitartrate is a powerful cognitive enhancer.

*B-complex. Can lift mood, improve memory, and give us mental clarity.

*Coffee contains brain protective antioxidants. Go for lighter roasts.

*Pomegranate juice. Good for the brain.


Take care, Steve