lorne opler, m.ed., cscs · boost your brain-best exercises and best foods for mood, memory,...
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Boost Your Brain-Best Exercises and Best Foods for Mood, Memory, Learning
Lorne Opler, M.Ed., CSCSOfficial Music Sponsor
• What are Endorphins?
• Endorphins are among the brain chemicals known as neurotransmitters, which transmit electrical signals from one brain cell to the next
• Endorphins reduce our perception of pain and act similarly to drugs such as morphine and codeine
• Serotonin is another neurotransmitter.
• This one is responsible for mood, sexual desire, sleep, appetite and digestion, memory and more
• The rest is synthesized in neurons of the brain; it's here that serotonin influences mood. High levels are associated with an elevated mood while low levels are associated with depression.
how can we trigger body’s serotonin naturally
• Specifically HIIT exercise has shown to benefit mood and cognitive health
• A 2014 study published in the journal Perceptual and Motor Skills, showed that a group of middle-aged volunteers ran through a battery of mental tests before and after a high-intensity exercise session — and these subjects, too, saw their cognitive function (and mood) improve.
• There was no such improvement after a session of low-intensity active stretching.
• Foods High in Omega 3 Fatty Acids
• Studies have shown the omega 3 fatty acid DHA found in fish appears to help maintain healthy levels of serotonin.
• For plant based sources of omega-3’s, walnuts are good choice for reducing the symptoms of depression
• Almonds are high in the neurotransmitter “acetylcholine.”
• Aceytlcholine aids in memory
• They have been shown to delay the progression of Alzheimer’s disease because levels of brain acetylcholine are reduced in people living with Alzheimer’s
• Blueberries are high in a plant chemical known as flavonoids which give blueberries their deep blue colour
• Specifically blueberries are high in a flavonoid called antho-cyanidins
• Antho-cyandins make their way to the brain’s hippocampus – centre of memory and learning – to improve overall cognitive health
• Avocados are high in healthy mono-saturated fats
• Research has found that monounsaturated fats help protect structures in the brain known as astrocytes, which provide support to information-carrying neurons.
• Astrocytes contain glycogen (the stored form of glucose). Glucose is a source of fuel for cells
• The astrocytes next to neurons in the hippocampus store and release glycogen.
• So, astrocytes can fuel neurons with glucose during periods of high rate of glucose consumption and glucose shortage. (i.e. exercise)
• Green Leafy vegetables (kale, collards, spinach, Swiss chard) are high in Vitamin K which research has shown boosts cognitive health
• Research Journal, “Nutrients” (2015) showed that Vitamin K intake is associated with better cognition and behaviour among geriatric patients
• Green leafy vegetables are also high in folate (Vit B-9)
• Folate is necessary to clear the amino acid, homocysteine, from the blood
• High homocysteine levels are thought to increase the risk of cognitive conditions such as vascular dementia and Alzheimer’s disease
• Dark chocolate (85% or higher) is high in flavanols and flavonols– two types of flavonoids a plant chemical that improves connections between cells and protects brain cells from toxins or the negative effects of inflammation.
• Dark chocolate also helps to release serotonin
Thank you!
Come train with me! For more information
about my personal training services, please visit:
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