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10 proven ways to grow your brain by Thai Nguyen

 1.      Intermittent Fasting

Calorie-restriction/fasting increases synaptic plasticity, promotes neuron growth, decreases risk of neurodegenerative diseases, and improves cognitive function according to the Society for Neuroscience.

During fasting, a metabolic shift lowers the body’s leptin levels, a hormone produced by fat. As a result, the brain receives a chemical signal for neurons to produce more energy.

Popular methods include: fasting one day per week, for an entire 24-hour period; a 16-hour fast — having your last meal at 8pm and breaking your fast at lunch (12pm) the next day; the “5-2” model — five days of regular eating and two days (non-consecutive) of calorie-restricted eating in a week (between 400-600 calories).

2. Travel

Traveling promotes neurogenesis by exposing your brain to new, novel, and complex environments. Paul Nussbaum, a neuropsychologist from the University of Pittsburgh explains, “Those new and challenging situations cause the brain to sprout dendrites.”

You don’t need to travel across the world to reap these benefits either; taking a weekend road trip to a different city gives your brain the same stimulation.

3. Use Mnemonic Devices

Memory training promotes connectivity in your brain’s prefrontal parietal network and can slow memory loss with age. Mnemonic devices are a form of memory training that combines visualization, imagery, spatial navigation, and rhythm and melody.

A popular technique is known as the Method of Loci (MoL). Explained by Scientific American: It involves visualizingfamiliar route — through a building, your home, or your way to work — and placing items to be remembered at attention-grabbing spots along the way. The more bizarre you make these images, the better you will recall them later. By simply retracing your steps, like a fishing line, you will “pull up” items to the surface. Along with objects, numbers, and names, this method has helped people with depression store happy memories that they can retrieve in times of stress.

Begin using mnemonic techniques and engage in memory training; start working on remembering names, scriptures, or poems. Here are some mnemonic techniques to get you started.

4. Learn an Instrument

Brain scans on musicians show heightened connectivity between brain regions. Neuroscientists explain that playing a musical instrument is an intense, multi-sensory experience. The association of motor actions with specific sounds and visual patterns leads to the formation of new neural networks.

If you’ve always wanted to learn an instrument, consider brain growth as a motivator to get you started.

5. Non-Dominant Hand Exercises

Using your non-dominant hand to do simple tasks such as brushing your teeth, texting, or stirring your coffee/tea can help you form new neural pathways. These cognitive exercises, also known as “neurobics,” strengthen connectivity between your brain cells. “It’s like having more cell towers in your brain to send messages along. The more cell towers you have, the fewer missed calls,” explains Dr. P. Murali Doraiswamy, chief of biological psychiatry at Duke University Medical Center.

Studies have also shown that non-dominant hand activities improves your emotional health and impulse control. Switch hands with simple tasks to give you brain a workout.

6. Read Fiction

A study conducted over 19 consecutive days by Emory University showed increased and ongoing connectivity in the brains of participants after they all read the same novel. Researcher Gregory Berns, noted, “Even though the participants were not actually reading the novel while they were in the scanner, they retained this heightened connectivity.”

Enhanced brain activity was observed in the region that controls physical sensations and movement systems. Berns explains that reading a novel “can transport you into the body of the protagonist.” This ability to shift into another mental state is a crucial skill for mastering the complex social relationships. Add some novels to your reading list for these extra brain benefits.

7. Expand your Vocabulary

Learning new words activates the brain’s visual and auditory processes (seeing and hearing a word) and memory processing. A small vocabulary is linked with poor cognitive efficiency in children, while an expansive vocabulary is an indicator of student success.

Learn one new word each day to expand your vocabulary and give your brain a workout. Use apps or online courses to make it fun.

8. Create Artwork

In a journal article titled, “How Art Changes Your Brain,” participants in a 10-week art course (a two hour session, one day per week) showed enhanced connectivity of the brain at a resting state known as the “default mode network” (DMN). The DMN influences mental processes such as introspection, memory, and empathy. Engaging in art also strengthens the neural pathway that controls attention and focus.

Whether it’s creating mosaics, jewelry, pottery, painting, or drawing, the combination of motor and cognitive processing will promote better brain connectivity. Join a local art class; just once a week will help your brain grow.

9. Hit the Dance Floor

Not many of us would think of dancing as a “decision-making process,” but that’s the reason why it’s healthy for your brain. Especially free-style dancing and forms that don’t retrace memorized paths. Researchers compared the effectiveness of cognitive activities in warding off Alzheimer’s and dementia and found that dancing had the greatest effect (76% risk reduction); higher than doing crossword puzzles at least four days a week (47%) and reading (35%).

Dancing increases neural connectivity because it forces you to integrate several brain functions at once —kinesthetic, rational, musical, and emotional. If you’re dancing with a partner, learning both “Lead” and “Follow” roles will increase your cognitive stimulation.

10. Sleep

Studies from NYU showed that sleep helps learning retention with the growth of dendritic spines, the tiny protrusions that connect brain cells and facilitates the passage of information across synapses.

Aim for 7-8 hours of sleep each night. If you’re struggling to get a consistently good sleep, try creating a nightly ritual; going to bed at the same time; drinking some sleep-inducing tea; or making your room as dark as possible.


Connie’s comments:

For new parents, read and sing the rhymes to your babies. Tell stories without a book to allow the imagination of children to grow.

For adults, teach your body to move and each time you do this new neurons are being developed.

Gettting Vitamin D, sunshine, is important in many cell growths.

For caregivers, massage head and use oil of eucalyptus and apricot oil.  Talk to seniors and ask them stories about their youth.

Email Connie at motherhealth@gmail.com for herbal solutions.

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Uncooked meat and brain disorders

undercooked meat to brain disease

Toxoplasma gondii, a protozoan parasite about five microns long, infects a third of the world’s population. Ingested via undercooked meat or unwashed vegetables, the parasite infects 15-30 percent of the US population. In France and Brazil, up to 80 percent of the population has the infection.

Particularly dangerous during pregnancy – infection in pregnant women can cause serious congenital defects and even death of the fetus – this chronic infection has two components: the unicellular parasite, and inflammation of tissues it causes.

Working on mice (like all mammals, a natural host for this parasite), a University of California, Riverside team of biomedical scientists reports in the journal PLOS Pathogens that Toxoplasma infection leads to a disruption of neurotransmitters in the brain and postulates that it triggers neurological disease in those already predisposed to such a disease.

They note that Toxoplasma infection leads to a significant increase in glutamate – the primary and most important neurotransmitter in the brain, which transmits excitatory signals between neurons. This glutamate increase is “extracellular,” meaning outside the cell, and is strictly controlled by specialized cells in the central nervous system (brain and spinal cord), called astrocytes. Glutamate buildup is seen in traumatic brain injury as well as highly pathological and neurodegenerating diseases such as epilepsy, multiple sclerosis and amyotrophic lateral sclerosis (ALS).

One role astrocytes play is to remove extracellular glutamate, lest it increase to pathological levels that could damage neurons. This is primarily achieved using a glutamate transporter, called GLT-1, tasked with regulating extracellular glutamate. GLT-1 soaks up glutamate released by neurons and converts it back into the safer substance glutamine, which can then be used by cells for energy.

“When a neuron fires it releases glutamate into the space between itself and a nearby neuron,” explained lead researcher Emma H. Wilson, an associate professor in the Division of Biomedical Sciences in the School of Medicine, who has worked on toxoplasmosis for more than 15 years. “The nearby neuron detects this glutamate which triggers a firing of the neuron. If the glutamate isn’t cleared by GLT-1 then the neurons can’t fire properly the next time and they start to die.”

Wilson and her team found that during toxoplasma infection, astrocytes swell and are not able to regulate extracellular glutamate concentrations. Further, GLT-1 is not expressed properly. This leads to a buildup of the glutamate released from neurons and the neurons misfire.

“These results suggest that in contrast to assuming chronic Toxoplasma infection as quiescent and benign, we should be aware of the potential risk to normal neurological pathways and changes in brain chemistry,” Wilson said.

When the researchers treated the infected mice with ceftriaxone, an antibiotic known to produce beneficial results in mouse models of ALS as well as neuroprotection in a variety of central nervous system injuries, they found that GLT-1 was upregulated. This restoration of GLT-1 expression significantly reduced extracellular glutamate from pathological to normal concentrations, returning neuronal function to a normal state.

“We have shown for the first time the direct disruption of a major neurotransmitter in the brain resulting from this infection,” Wilson said. “More direct and mechanistic research needs to be performed to understand the realities of this very common pathogen.”

Next, Wilson and her colleagues will research what initiates the downregulation of GLT-1 during chronic Toxoplasma infection.

“Despite the importance of this transporter to maintaining glutamate homeostasis, there is little understanding of the mechanism that governs its expression,” Wilson said. “We’d like to know how cells, including peripheral immune cells, control the parasite in the brain. Toxoplasma infection results in the lifelong presence of parasitic cysts within the neurons in the brain. We’d like to further develop a project focused on killing the cysts, which is where the parasite hides from the immune response for the rest of the infected person’s life. Getting rid of the cyst removes the threat of reactivation of the parasite and the risk of encephalitis while also allowing us to minimize chronic inflammation in the brain.”

Mysteriously, the parasite that causes toxoplasmosis can sexually reproduce only in cats. Asexually, it can replicate and live in any mammalian cell that has a nucleus. Indeed, the parasite has been found in every mammal ever tested.

Post-infection, a competent immune system is needed to prevent parasite reactivation and encephalitis. Infected people with compromised immune systems need to be on prophylactic drugs for life. Otherwise they are at risk of cyst reactivation and death. The parasite lives in areas of the brain that have the potential to disrupt certain behaviors such as risk-seeking (infected mice will run toward cat urine instead of away from it).

The parasite is not as latent or dormant as researchers once thought. Cases of congenital infection and retinal toxoplasmosis are on the rise (the brain and retina are closely linked). People who have schizophrenia are more likely to be infected with Toxoplasma. Infection shows some correlation with Alzheimer’s disease, Parkinson’s disease and epilepsy.

Nevertheless, Wilson notes that infection is no cause for major worry.

 

“We have been living with this parasite for a long time,” she said. “It does not want to kill its host and lose its home. The best way to prevent infection is to cook your meat and wash your hands and vegetables. And if you are pregnant, don’t change the cat litter.”

Explore further: New research investigates how the common ‘cat parasite’ gets into the brain


Infection in domestic cats

A number of studies have been presented in recent years showing that the toxoplasmosis parasite affects its host even during the dormant phase. It has, for example, already been observed that rats become unafraid of cats and even attracted by their scent, which makes them easy prey. This has been interpreted as the parasite assuring its survival and propagation, since the consumed rat then infects the cat, which through its faces can infect the food that other rats might then proceed to eat. A number of studies also confirm that mental diseases like schizophrenia, depression and anxiety syndrome are more common in people with toxoplasmosis, while others suggest that toxoplasmosis can influence how extroverted, aggressive or risk-inclined an individual’s behaviour is.

 


 

 

More information: PLOS Pathogens, dx.plos.org/10.1371/journal.pat.1005643

 

Journal reference: PLoS Pathogens search and more info website

 

Provided by: University of California – Riverside

Vascular factors to BBB to neurotoxin to Dementia

Abstractdementia today fr vascular dysfunction to BB

Abstract

Vascular insults can initiate a cascade of molecular events leading to neurodegeneration, cognitive impairment and dementia. Here, we review the cellular and molecular mechanisms in cerebral blood vessels and the pathophysiological events leading to cerebral blood flow dysregulation and disruption of the neurovascular unit and the blood-brain barrier, which all may contribute to the onset and progression of dementia and Alzheimer’s disease (AD).

Particularly, we examine the link between neurovascular dysfunction and neurodegeneration including the effects of AD genetic risk factors on cerebrovascular functions and clearance of Alzheimer’s amyloid-β peptide toxin, and the impact of vascular risk factors, environment and lifestyle on cerebral blood vessels, which in turn may affect synaptic, neuronal and cognitive functions.

Finally, we examine potential experimental treatments for dementia and AD based on the neurovascular model, and discuss some critical questions to be addressed by future studies. This article is part of a Special Issue entitled: Vascular Contributions to Cognitive Impairment and Dementia edited by M. Paul Murphy, Roderick A. Corriveau and Donna M. Wilcock.

Biochimica et Biophysica Acta (BBA) – Molecular Basis of Disease 1862(5) · December 2015

High-fat diet and regular moderate intensity exercise on intestinal polyps

The interaction of a high-fat diet and regular moderate intensity exercise on intestinal polyp development in Apc Min/+ mice. Baltgalvis KA1, Berger FG, Peña MM, Davis JM, Carson JA. Source 1Depart…

Source: High-fat diet and regular moderate intensity exercise on intestinal polyps

High-fat diet and regular moderate intensity exercise on intestinal polyps

The interaction of a high-fat diet and regular moderate intensity exercise on intestinal polyp development in Apc Min/+ mice.

Source

  • 1Department of Exercise Science, University of South Carolina, 921 Assembly Street, Columbia, SC 29208, USA.

Abstract

Diet and exercise are two environmental factors that can alter colon cancer risk. The purpose of this study was to determine if regular moderate-intensity treadmill exercise training could attenuate polyp formation in Apc(Min/+) mice fed the Western-style diet. Four-week-old male Apc(Min/+) mice (n = 12 per group) were assigned to AIN-76A Control, AIN-76A Exercise, Western Control, or Western Exercise treatment groups.

Mice were weaned to these diets and either subjected to regular moderate-intensity treadmill exercise (18 m/min, 60 min/d, 6 d/wk) or remained sedentary for 6 weeks. Mice fed the Western-style diet consumed approximately 14% more calories and had 42% more epididymal fat compared with mice fed the AIN-76A diet.

Exercise had no effect on fat pad mass with either diet treatment. Exercise reduced total intestinal polyp number by 50% and the number of large polyps (>1 mm diameter) by 67% in AIN-76A-fed mice. The Western-style diet increased polyp number by 75% when compared with AIN-76A-fed mice, but exercise did not decrease polyp number or alter polyp size in mice fed the Western-style diet.

Markers of systemic inflammation and immune system function were improved with exercise in mice fed the AIN-76A diet. Mice fed the Western-style diet showed more inflammation and immunosuppression, which were not completely ameliorated by exercise. These data suggest that the induction of adiposity, inflammation, and immunosuppression by the Western-style diet may compromise the beneficial effect of moderate-intensity exercise on the intestinal polyp burden in Apc(Min/+) mice.


colon cancer mouse model

Most heart attacks happen in early morning hrs

Researchers at Ludwig-Maximilians-Universitaet (LMU) in Munich have shown that circadian oscillations in the influx of immune cells into the damaged tissue play a crucial role in exacerbating the effects of an acute heart attack in the early morning hours.

The extent of the inflammatory reaction triggered by an acute heart attack, and of the resulting damage to the heart muscle, varies depending on the time of day at which the infarct occurs. In a new study, researchers led by Sabine Steffens, Professor of Clinical Pathobiochemistry in the Institute for Cardiovascular Prevention (IPEK) at the LMU Medical Center confirm that the intensity of the immune reaction is correlated with the level of recruitment of immune cells called neutrophilic granulocytes to the damaged heart. More importantly, they show that the number of neutrophils present in the circulation naturally fluctuates with the time of day, and that circadian variations in the expression of chemokine receptor CXCR2 play a crucial role in regulating the migration of granulocytes into the damaged tissue. The new findings appear in the journal EMBO Molecular Medicine.

Myocardial infarctions are precipitated by an acute decrease in the supply of oxygen to the heart

Myocardial infarctions are precipitated by an acute decrease in the supply of oxygen to the heart, which results in the death of the muscle cells affected. In response to this cell loss, neutrophilic granulocytes are recruited to the site of tissue damage by molecular messages called chemokines. The neutrophils then trigger an inflammatory reaction by attracting other types of immune cells that facilitate the degradation and disposal of the dead cells. In an earlier report published in the European Heart Journal, Steffens and her colleagues had shown that these neutrophils play a critical role in the healing of the heart following an acute infarct—provided that their recruitment is restricted and the inflammatory reaction does not get out of hand.

Many studies have shown that the risk of suffering a heart attack reaches a peak in the early morning, soon after the end of the sleep phase. The consequences of an infarct are also influenced by the time of day: Attacks that occur in the forenoon are more likely to be fatal, and are associated with a poorer long-term outcome. However, the molecular mechanisms responsible for these striking effects have remained largely unclear. Steffens and her team have now shown that recruitment of neutrophils to the damaged heart muscle is itself controlled by the body’s circadian clock. About an hour after resumption of activity soon after waking up, more cells migrate into the heart muscle and induce a stronger inflammatory response than if the acute attack occurs during sleep or later in the day.

More neutrophils leave the bone marrow than at other times. In humans, this phase occurs early in the morning

“We show that at the onset of the active phase, more neutrophils leave the bone marrow than at other times. In humans, this phase occurs early in the morning. A myocardial infarction at this time of day thus leads to an exaggerated inflammation reaction induced by the availability of more neutrophils in the bloodstream,” Steffens explains. This has a deleterious effect on the clinical prognosis, because it stimulates scar formation. Scarring induces enlargement of the heart muscle and reduces its ability to contract, which eventually leads to heart failure.

In addition, the LMU team showed that the level of the receptor CXCR2 found on the surface of neutrophils also varies with the time of day, being expressed at high levels immediately after waking. When the team prevented activation of the receptor by blocking the binding of its chemokine ligand, the degree of cardiac inflammation and the amount of damage to the heart muscle was reduced. “Our study shows that time of day plays an important role in determining the optimal treatment for an acute heart attack, and that CXCR2 constitutes an interesting target for drugs designed to control the recruitment of neutrophils to the site of damage in the aftermath of a heart attack,” says Steffens.

 Explore further: Heart muscle inflammation and swelling peak twice after heart attack

More information: EMBO Molecular Medicine, 2016 May 25, DOI: 10.15252/emmm.201506083

Journal reference: EMBO Molecular Medicine search and more info website

Provided by: Ludwig Maximilian University of Munich search and more info website

Migraine Resources

Alliance for Headache Disorders Advocacy
info@headacheadvocacy.org| www.allianceforheadacheadvocacy.org

American Council for Headache Education
19 Mantua Road, Mt. Royal, NJ 08061
achehq@talley.com | www.achenet.org
tel: 856.423.0258

American Headache Society
19 Mantua Road, Mt. Royal, NJ 08061
ahshq@talley.com | www.AmericanHeadacheSociety.org
tel: 856.423.0043

Association of Migraine Disorders
28 Lands End Drive, North Kingstown, RI 02852
info@migrainedisorders.org | www.migrainedisorders.org

National Headache Foundation
820 N. Orleans, Suite 217, Chicago, IL 60610-3132
info@headaches.org | www.headaches.org
tel: 888.643.5552

National Institute of Neurological Disorders and Stroke (NINDS)
NINDS is a part of National Institutes of Health
9000 Rockville Pike, Bethesda, MD 20892
www.ninds.nih.gov/disorders/migraine/migraine.htm
tel: 800.352.9424, tel: 301.496.5751

AccuWeather.com
For migraine headache forecast, enter location, move cursor over forecast but don’t click, roll to the Health column, and click on migraine headache.
www.accuweather.com

ClinicalTrials.gov
ClinicalTrials.gov is a registry of federally and privately supported clinical trials. This information should be used in conjunction with advice from health care professionals.
www.clinicaltrials.gov

Headache and Migraine News
Thoughts and information about the latest news in the world of migraine, cluster headache and other headache treatment around the world.
www.headacheandmigrainenews.com

Migraine.com
An online community dedicated exclusively to migraine and headache. Articles, discussion boards, interactive polls, and more.
www.migraine.com

Yoga for Migraine Headaches
A collection of instructional videos that can be used for migraine relief.
www.youtube.com/YogaReliefTips

Miles for Migraine.org
A non-profit organization aimed at raising awareness with regards to migraine prevalence and disability
http://milesformigraine.org/

American Migraine Foundation
AMF is a non-profit foundation supported by the AHS and generous donors dedicated to the advancement of migraine research.
http://www.americanmigrainefoundation.org/

ClusterBusters.org
Clusterbusters® Inc is an IRS-approved 501 (c) (3) non-profit research and educational organization dedicated to finding effective treatment of Cluster Headache worldwide.
www.clusterbusters.org

Concussion education websites:
https://www.CDC.gov/

http://www.brainline.org/

https://www.braintrauma.org/