Think Tank: The Neuro Blog
The Best (And Worst) Foods for Brain Health
There is no single magical solution to keep your brain healthy, and no single food or nutrient that can prevent the onset of cognitive decline as you grow older. However, nutritionists agree that the best strategy to keep your brain sharp is to follow a balanced diet that includes a variety of fruits, vegetables, whole grains and legumes. Experts also recommended avoiding saturated fats and choosing protein from plant sources and lean meat and fish. That being said, certain foods have been demonstrated to support brain structure and function, and interestingly, and can help your brain stay sharp and even protect it from diseases. Interestingly, best brain foods also protect the heart and the cardiovascular system, making them beneficial for your overall health.
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Why Adding L-Theanine to Your Daily Routine Can be a Game Changer
Why Adding L-Theanine to Your Daily Routine Can be a Game Changer What is L-theanine? With the rising popularity of nootropics and natural brain-boosters, L-theanine is a term that you might be familiar with. But what is it exactly, and what does it do? Simply put, L-theanine is an amino acid commonly found in green tea. It provides your noggin’ with many mental and cognitive benefits, but its most common use is reducing anxiety and promoting relaxation without drowsiness. When you combine L-theanine with caffeine, it levels up as a nootropic, and the stack works seamlessly to provide numerous benefits to both your mind and body. What are the health benefits of L-theanine? 1. L-theanine is neuroprotective L-theanine has been shown to help prevent Alzheimer’s disease as well as protect brain cells from energdamage following a stroke. It’s also been shown to help protect the brain from environmental toxins, which can cause Parkinson’s disease. In addition, L-theanine results in the increase of brain-derived neurotrophic factor (BDNF) and increase of nerve growth factor, which means that it helps with brain growth and development. 2. L-theanine boosts cognitive performance If you find yourself beginning to lose your edge (or even if you’re not), you could benefit from taking L-theanine. According to studies, L-theanine can improve memory and learning, and drinking tea (which is high in L-theanine) was correlated with better cognitive performance. Theanine has also been shown to improve cognitive functioning in individuals diagnosed with mild cognitive impairment. After all, a healthy brain is a happy brain. 3. L-theanine reduces the response to stress Like most people in today’s society, stress is probably something you’re a little too familiar with. Good news - L-theanine can increase resilience to stress by reducing both your physiological and psychological response to it. L-theanine actually decreases the heart rate and helps maintain a normal blood pressure in stressful situations, like when you think it’s Saturday only to realize that it’s Sunday. 4. L-theanine reduces feelings of anxiety If you’re curious about the science behind it, L-theanine is thought to block the binding of L-glutamic acid to glutamate receptors in the brain, and has been considered to cause anxiolytic (anti-anxiety) and anti-stress effects by inhibiting brain cell excitation. But all you really need to know is, it naturally helps you feel relaxed and at ease. 5. L-theanine fights depression The results of a recent study show that long-term L-theanine administration to individuals with major depressive disorder show that it significantly reduced depressive symptoms and even increased their cognitive performance. We can’t call it a cure just yet, but it definitely can play a role in lifting your mood. 6. L-theanine can help you sleep better Sleep disturbances and deprivation are associated with an elevated risk of various diseases. Meanwhile, sleep medications often result in dependency and have numerous side effects. But we get it - you need your sleep! So we aren’t proposing you flush every sleep aid medication you might have. Instead, we’re just suggesting you give this a try, because according to recent scientific studies, L-theanine improves sleep quality by reducing anxiety and increasing relaxation without causing excessive drowsiness. 7. L-theanine can help you relax Brain waves (also known as neural oscillations) are patterns of electrical activity produced by brain cells in order to communicate with each other. There are five types of brain wave patterns, each associated with different types of activity in the brain. One of the most interesting properties of L-theanine is that it increases alpha wave activity, which is the type of neural oscillation associated with relaxation and focused attention, which can also be achieved by meditating. Taking L-Theanine Supplements vs. Drinking Tea There are several ways to obtain L-theanine, and two of the most convenient of them are drinking tea or taking supplements. So, which of these two methods is more beneficial? Experts have yet to reach a consensus regarding which way to take L-theanine produces the best results. Scientific studies show beneficial effects of L-theanine after drinking green tea and taking supplements. But, to date, there are no large-scale and conclusive studies which compare these two methods to each other. However, there are certain benefits and disadvantages associated with each of these methods. Since a cup of green tea contains about 25 mg of L-theanine, and a single dose of L-theanine contains around 200 mg of the amino acid, you would need to drink a lot of green tea to obtain the same dosage of theanine (which also means many, many trips to the bathroom). Tea is a diuretic, and drinking too much of it can leave you feeling dehydrated. However, tea is loaded with antioxidants and beneficial phytochemicals, which have beneficial effects on the body and the brain, and which you would miss out on if you quit drinking tea and only took L-theanine supplements. Now, what are the benefits of combining L-theanine and caffeine? Caffeine provides a number of health benefits, including boosting alertness, attention capacity and memory, helping us to maximize our productivity. The combination of L-theanine and caffeine creates a super duo that exerts synergistic and beneficial effects on brain function. Yes, please. When taken together, caffeine and L-theanine help improve visual information processes, as well as attention and memory. In addition, L-theanine reduces the negative effects of coffee and helps to reach peak cognitive performance without feeling anxiety. This makes combining theanine and caffeine an effective option to boost performance and productivity while reducing caffeine-induced “jitters” for professionals in jobs that involve high levels of concentration. The mix of L-theanine and caffeine has also become popular in the nootropics community (the word “nootropic” originates from Greek, where “noos” means “mind.” Nootropics is the term used to describe supplements designed to safely enhance our cognitive abilities.) These supplements are currently available in many forms, and have been steadily gaining popularity due to their positive effects on brain function. The combination of caffeine and L-theanine is referred to as "The People's Stack" in the nootropic community due to its relative safety and availability In what doses should L-theanine be taken? Scientific studies have shown 50-200mg to be the dosage range of L-theanine consistently shown to have beneficial effects. Generally, we’d recommend a dosage of 200-400 mg of theanine, taken once or twice a day, with a daily limit of 1200 mg. How should L-theanine and caffeine be combined? If you want to dabble in nootropics, and make your own mix of caffeine and theanine, it is generally recommended to start with a 1:1 ratio and adjust is as necessary. Keep in mind that the recommended daily limit of caffeine is 400 mg (which equals to about 4 cups of coffee). Another important factor to consider is that consuming higher doses of L-theanine can make you sleepy (over 500 mg), so it is best to avoid consuming large amounts of it when driving or operating heavy machinery. Alternatively, a safe way is to chew Neuro’s Smart Energy Caffeine Gum, which also adds Vitamins B6 and B12 to synergistically increase energy and reduce stress. Does L-theanine cause any side effects? L-theanine is generally considered to be safe. A few of the reported side effects associated with its use include dizziness, headache and upset stomach. In addition, since L-theanine can lower blood pressure, it may be contraindicated in individuals taking blood pressure medication. It may also be contraindicated in individuals undergoing chemotherapy, since it could interact with the medication, and in pregnant women, due to the lack of studies which could rule out its potential adverse effects during pregnancy. Conclusion L-theanine and caffeine make up a nootropic stack that provides not only energy, but also mental alertness. Because these “smart drugs” have the additional benefits of improving cognitive function, memory, creativity, and motivation in healthy individuals, they can benefit you in many more ways than if you were to take caffeine alone.
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6 Ways to Effectively Manage Stress and Live a Worry-Free Life
Stress is a normal part of life. Every person faces difficult and even life-altering situations at some point in their lifetime, which all result in a stress response. Sometimes, stress can act as a great motivator and help you improve your lifestyle, pushing you to apply for your dream job or run the last few miles of a marathon. However, experiencing too much stress and not being able to cope with it can seriously interfere with your job, health and family life.
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Spirituality and Mental Health
The concept of spirituality can be a rather elusive term – most people know what it means to them, and yet it’s quite difficult to put it into words and give it one conclusive definition. One of the reasons for this could be the fact that it is so deeply personal and ingrained in each of us that it defies a simple definition. Nonetheless, spirituality plays an integral part in the lives of countless people. The unique role it has in shaping a person’s view of the world and of their place in it means it can also prove to be a crucial element when it comes to someone’s mental health, particularly someone who’s endured significant hardship.
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Practicing Mindfulness in Your Everyday Life
Mindfulness is a word that’s really been making the rounds lately, being touted by self-help articles and experts as the next “big thing”, but also being brought up by medical professionals as a technique with scientifically proven benefits pertaining to mental health. In this text, we’ll first try to explain what mindfulness actually is, then we’ll go over the science behind it, and we’ll end things by giving you a list of tips to help you integrate mindfulness into your day-to-day routine in a hassle-free way so you could reap the benefits that this state of mind can bring.
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Practicing Mindfulness in Your Everyday Life
Mindfulness is a word that’s really been making the rounds lately, being touted by self-help articles and experts as the next “big thing”, but also being brought up by medical professionals as a technique with scientifically proven benefits pertaining to mental health. In this text, we’ll first try to explain what mindfulness actually is, then we’ll go over the science behind it, and we’ll end things by giving you a list of tips to help you integrate mindfulness into your day-to-day routine in a hassle-free way so you could reap the benefits that this state of mind can bring.
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How Google’s AI is Helping Neuroscience Evolve
Artificial intelligence is a concept that has been dreamt about for decades now. You’ve had the chance to see robots in books, movies, and other forms of science-fiction entertainment. Thanks to decades of research and the evolution of technology, AI is becoming more science than fiction. We’re getting closer to developing machines that can have human characteristics. Even though we won’t witness this for quite some time, there’s no doubt that technology is moving in that direction. The problem is, before we make robots with brains similar to those of humans, we need to understand how the human brain works. Even though we can see it, and understand some of it, there’s still a lot of things to be discovered about it. Being one of the world’s biggest tech companies, Google has always wanted to be the leader in AI, as the first company to bring this technology to fruition will likely dominate the tech sector, if not the world. Towards this end, Google’s research aims to understand more about the human brain so that the knowledge can be applied to AI. This is of course music to the ears of neuroscientists.
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How to Stay Calm in Any Situation
When was the last time you felt like you were in the present moment? How did you recognize that feeling? In the words of Eckhart Tolle, being present means to ‘become conscious of being conscious’. This means that you can experience everything that is happening to the fullest extent. This is sometimes referred to as mindfulness, and its many benefits have been proven over and over again. It ensured that you can react properly in any given situation, without letting your mind create distracting scenarios. Aside from the feeling of contentment, presence of mind ensures that you’re able to solve problems easily and be quick on your feet. Here you’ll see some of the examples of true presence of mind. But let’s not get too serious about it, and just go over some interesting ones instead.
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The Effects of Processed Sugar on Your Brain
Effects of Processed Sugar on Your Brain Processed sugar, something we all crave and love, has become almost omnipresent in the Western diet. It is present in sodas, chewing gums, energy drinks, chocolates, mints, you name it. Besides, it is used in a staggering array of food products we wouldn’t normally associate with it. People love sugar because it tastes great, because it lifts their mood, and because it hits that reward center in the brain better than any other legal substance. Actually, it is better at it than a vast majority of illegal substances, as this 2007 study shows. In this article, we’ll take a deeper look into the effects of processed sugar on the human brain, how it keeps people addicted, and how to cope with it. Just One More Everyone`s got that one favorite sweet they can't get enough of or can't leave well enough alone. And everyone's heard themselves say, more times than they'd care to admit, "Just one more." Then, one more after that, then another, and another. Before long, and before they realize what happened, they'd be staring at an empty bag, feeling a mix of shame, nausea, and a sugar high. Sounds familiar? You bet it does. That’s how sugar addiction works. We get the munchies, we buy our favorite candy, and we get stuffed before we realize what we’re doing. We vow to never do it again, but we always do. So, you might wonder, why do we keep doing it to ourselves when we know that it’s bad for our health? When we know that it can cause systemic inflammation, diabetes, ulcers, some types of cancers, and a whole lot of other diseases. Why do we come back to it when it ruins our teeth, when it gives us new layers of belly fat and cellulite? High and Low The short answer is, because it tastes better than anything else. Just look at kids and babies when they’re eating. They might grimace at vegetables, meat, eggs, or anything else. But no baby frowns at the taste of sweet food. And you can’t find a kid that would choose a vegetable smoothie over a soda. At least, not in his or her own will. Sugar also rewards us better than any other food. It makes us feel good, enhances our mood, and kicks our brain into overdrive. When we’re on sugar, we feel motivated and happy. We’re full of energy and ready to tackle every obstacle in sight. This is because, as this study concludes, sugar releases opiates into the brain which increase the appetite for sucrose. The downside of sugar high happens when the excess sugar leaves our system and things go back to normal. Our mood drops, as well as our motivation and ability to focus. We’re grumpy and fussy, and we don’t know why we feel like that. If you’ve heard this before it’s because it functions like every other addiction. How Sugar Affects the Body It is very important to know that excessive sugar intake also has negative effects on the body. It is one of the leading causes of systemic inflammation, as this 2011 study points out. Systemic inflammation in turn can cause a host of other problems, such as insulin resistance, type-2 diabetes, and pre-diabetes. Also, wounds take longer to heel with systemic inflammation. Moreover, it ruins your teeth. It spoils them faster and more effectively than pretty much any food out there. It might create plague and cause bad breath, cavities, and a bunch of other problems. It does that by killing the healthy bacteria in your mouth. Rotten and bad teeth can cause other health problems down the line. Lastly, sugar has a less than flattering effect on your looks. A recent study conducted in Australia linked it to acne. Other studies found that it severely increased belly fat. Breast and colon cancer have also been linked to high sugar intake. It is among the leading causes of obesity, as well. What to do About it? The most obvious answer here would be to kick it. Ditch the sugar and sugar-rich foods altogether. Stop eating chocolate, drinking sodas, and adding sugar to your coffee and tea. It might sound severe and harsh, which it probably is, but it is the best way to get rid of the addiction. Here are some steps that you might take. Take up exercise. Healthy and balanced physical activity helps regulate insulin levels and balance out brain chemicals. It has positive effects on mood, motivation, and concentration. It helps with depression and anxiety, as well. Lastly, it is efficient at combating the physical manifestations of sugar addiction, such as unwanted fat. Ditch the sodas, energy drinks, and other sugars in liquid form. What happens when you consume such drinks is the intake of “empty” calories (calories with no nutritional value). They open up your appetite and make you crave more sugar and food in general. Replace them with bottled water, tea, coffee, or caffeine gum. Stop eating fast food, pizza, and hot dogs, and put healthy food on your menu. The best route here is to buy and prepare your own food, as much as possible. Of course, that might not always be possible, so find healthy alternatives for these situations. We’ve saved the hardest step for last. Stop eating candy. Without this step, you’ll never make it. Candy products (chocolate, ice creams, cakes, bonbons, etc.) are flooded with sugar, causing you to prolong the addiction. You might replace candy with fresh fruit. Fruit also contains sugar, so be careful not to overdo it, but at least it’s natural and not processed sugar. Conclusion More than just the brain, sugar can seriously harm your body, as well. The good effects last only a short while, whereas the negative ones accumulate over time, causing serious damage down the road. So, the next time you get that sweet tooth, remember what goes on behind the scenes and what sugar actually does to you and your health. Sure, it would give you immense pleasure and boost your mood in no time, but the trade-off is just not worth it.
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