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Top 100 Ways To A Healthy Brain

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1. Colorful Foods
Believe it or not, your brain rusts as you get older. The end result is Alzheimer’s, or as one of our patient’s called it, “old timer’s disease”. But thankfully, nature has provided the perfect WD-40 lubricant. It is the rainbow of colorful fruits and vegetables – the dark purples of blueberries, the deep reds of pomegranates, the rich green of kale and collards, the bright orange of sweet potatoes. All these colorful foods provide powerful antioxidants. That’s a good thing, because, as a recent study in the Journal of the American Medical Association found, people who ate more dietary antioxidants had 70% less Alzheimer’s and dementia. This is one powerful way to control one of the major causes of all disease – rusting or oxidative stress.

2. Watch your Weight
Seems odd that it has anything to do with brainpower, but excess body fat has been shown to up the risk for memory loss in women. "Fat releases chemicals called cytokines that might produce hormones harmful to neurons," says study author Diana R. Kerwin, M.D., assistant professor of medicine at Northwestern University Feinberg School of Medicine. She advises maintaining a body-mass index of 20 to 24.


3. Cool the Heat
If your brain is aging quickly or your memory impaired your brain is on fire! Many things fan the flames of inflammation hidden infections, allergens, environmental toxins like mercury and lead, emotional stress, lack of exercise, excess sugar and animal fat and most commonly a fat belly! Those little fat cells in your ever-expanding middle are little factories for inflammation. A blood test, C-reactive protein, is the best way to tell if you are on fire. If your level is greater than 1.0, then you should begin to cool the heat. Finding the fire and cooling the heat will go a long way not only in preventing dementia, but also heart attacks, cancer and the slowing the aging process.


4. Stop the Sugar
The sugar epidemic (an average of 150 lbs per person per year) is directly responsible for obesity in 2/3 of Americans. Diabetics have four times the risk of getting dementia. Too much sugar leads to high levels of insulin [link to healing / insulin resistance] in your blood. That makes you gain weight around the middle, raises your blood pressure and leads to rusting [prevention / rust] and inflammation [prevention / heat]. So next time you reach for that cookie or soda, just think of what’s happening in your brain.


5. Get moving
Whether you want an all-out, five-day-a-week gym workout or you just want to keep from being a couch potato, physical exercise will help keep your mind as well as your body fit. Exercise increases blood-flow and oxygenates the brain, so get moving.The research definitely supports exercise as a way to improve the immune system directly and also indirectly by countering stress. Daily exercise can boost mood, especially if it involves outdoor activities. There are also a variety of other ways to reduce stress, such as meditation, yoga, deep breathing and other relaxation techniques. A therapist can be helpful when addressing stress and emotional issues as well.


6. Get an Oil exchange
Most of your brain is fat – but not the kind that comes from hamburgers or Twinkies. Even though most of us have been taught that fat is BAD, without the right kind of fat our brains can’t function; our memory and thinking become impaired, we get depressed and are even at higher risk for dementia and Parkinson’s. Studies have shown those who eat excess animal fat or hydrogenated fats (as found in margarine, shortening and processed foods) have a higher risk of dementia. On the other hand, increasing your intake of fish and other sources of omega-3 fatty acids reduce risk. So get an oil change by cutting out "trans" or hydrogenated fats (read labels) and fried foods, and by reducing animal fats from meats and dairy products. Increase your intake of wild fish, sardines, herring, olive oil, nuts, flax and other seeds.


7. Rest and Sleep
Sleep specialists tell us that many Americans are sleep-deprived. Both the body and brain need time to recover from all we ask them to do. It is especially important if we are as physically active as recommended for good health. Lack of sleep can contribute to emotional issues such as depression and anxiety. It can be a trigger for changes in eating patterns as well — overeating, restrictive eating or sporadic eating — all of which work against health and energy levels. Although sleep needs vary slightly, it is recommended that adults try for around eight hours of sleep.


8. Use your Brain
There is a lot of knowledge up there, so put it into action. Doing tasks such as thinking through problems or avoiding the calculator for simple arithmetic is one way to exercise your mind. The brain is the organ that is very important, especially in cognitive abilities. adverse impact on people who rarely use the ability to think is drastically decreased thinking ability when old age was due to tread the degeneration process

9. Food Supplements for the Brain (http://myhealingkitchen.com/) - Vitamin B6 is required to make mood-calming serotonin. According to the Linus Pauling Institute, vitamin B6 aids in converting tryptophan into serotonin, as well as other neurotransmitters such as dopamine, norepinephrine and gamma-aminobutyric acid (GABA). A study conducted by the National Institute of Health found that a deficiency in vitamin B6 may result to low levels of serotonin and is linked to depression. Vitamin B12 is crucial for healthy brain function. Vitamin B12 is involved in the metabolism and function of neurotransmitters that regulate brain function. It is also needed to help manufacture the myelin sheath that insulates nerve fibers. If this coating breaks down, the result is memory loss, confusion, fatigue and depression (multiple sclerosis is a prime example of what happens when there is a chronic breakdown in the myelin sheath protecting nerve fibers). A deficiency in vitamin B12 can result in pernicious anemia, a severe condition that robs your energ

10. Proper Diet
Calorie Restriction - Substantial research in animals and now in humans indicates that a calorie-restricted diet is helpful for brain and life longevity. Eating less helps you live longer. It controls weight; decreases risk for heart disease, cancer, and stroke from obesity - a major risk factor for all of these illnesses; and it triggers certain mechanisms in the body to increase the production of nerve growth factors, which are helpful to the brain. Researchers use the acronym CRON for "calorie restriction with optimal nutrition," so the other part of the story is to make these calories count.

11. Anti Oxidant

Lots of Dietary Antioxidants - A number of studies have shown that dietary intake of antioxidants from fruits and vegetables significantly reduce the risk of developing cognitive impairment. The research was done because it was theorized that free radical formation plays a major role in the deterioration of the brain with age. When a cell converts oxygen into energy, tiny molecules called free radicals are made. When produced in normal amounts, free radicals work to rid the body of harmful toxins, thereby keeping it healthy. When produced in toxic amounts, free radicals damage the body's cellular machinery, resulting in cell death and tissue damage. This process is called oxidative stress. Vitamin E and Vitamin C and beta carotene inhibit the production of free radicals.

12. Socializing

Socialization, or enjoying other people's company and maintaining a sense of connectedness to others, is an important component of stress reduction. Joining a club or group, chatting online, calling a friend on the phone, or hanging out with family are all examples of socialization. These activities decrease a sense of loneliness while promoting feelings of safety, security, belonging and enjoyment. Socialization also directly impacts our stress levels in multiple ways. First, socialization increases a hormone that decreases anxiety levels and make us feel more confident in our ability to cope with stressors.

13. Altruistic Acts
Being altruistic means helping others or doing good deeds without focusing on recognition or reward for yourself. Even though the point of altruism is focusing on others, this type of behavior can go a long way toward reducing stress. The act of giving can activate neurotransmitters (chemical messengers in the brain and nervous system) associated with positive feelings, decreasing anxiety and worry, and making people feel stronger and more energetic.


14. Oxygen
To function at its peak, our brain needs a lot of oxygen – in fact, it uses approximately 20% of ALL our body’s oxygen consumption, pretty hefty for an organ that only takes up 2% of our whole body mass. This is precisely why the brain starts to lose its effectiveness very quickly the moment our oxygen intake goes down – we start to feel sleepy, lazy and un-alert. This is the main reason we feel sleepy after big meals, as our digestive system uses up a larger amount of oxygen to digest the food that we have eaten.One way to increase the oxygen flow to your brain temporarily but quickly to improve brain performance and become smarter is to take in deep breaths. This helps to relax you and increases the oxygen intake. People tend to breathe very lightly and it’s good to practice doing otherwise – and breathing through your nose will help, as you are more likely to breathe in deeper. It’s good to do this before a test, or before you start on any activity that requires good use of your brain.

15. Essential Fats
Fish, Fish Oil, Good Fats and Bad Fats - DHA, one form of omega-3 fatty acids found in fish, makes up a large portion of the gray matter of the brain. The fat in your brain forms cell membranes and plays a vital role in how our cells function. Neurons are also rich in omega-3 fatty acids. DHA is also found in high quantities in the retina, the light-sensitive part of the eye. Research in the last few years has revealed that diets rich in omega-3 fatty acids may help promote a healthy emotional balance and positive mood in later years, possibly because DHA is a main component of the brain's synapses.


16. Increase Water Intake
Given that your brain is about 80 percent water, the first rule of brain nutrition is adequate water to hydrate your brain. Even slight dehydration can raise stress hormones which can damage your brain over time. Drink at least 84 ounces of water a day. It is best to have your liquids unpolluted with artificial sweeteners, sugar, caffeine, or alcohol. You can use herbal, non-caffeinated tea bags, such as raspberry or strawberry flavored, and make unsweetened iced tea. Green tea is also good for brain function as it contains chemicals that enhance mental relaxation and alertness.


17. Cell Phone Use

Cell Phone Use may have effect on Brain Activity, using a cell phone for 50 minutes may be associated with increased brain glucose metabolism (a marker of brain activity) in the region closest to the phone antenna, but the finding is of unknown clinical significance, according to a new study.

18. Aspartame
Aspartame is the technical name for the brand names NutraSweet, Equal, Spoonful, and Equal-Measure. It was discovered by accident in 1965 when James Schlatter, a chemist of G.D. Searle Company, was testing an anti-ulcer drug. Aspartate and glutamate act as neurotransmitters in the brain by facilitating the transmission of information from neuron to neuron. Too much aspartate or glutamate in the brain kills certain neurons by allowing the influx of too much calcium into the cells. This influx triggers excessive amounts of free radicals, which kill the cells. The neural cell damage that can be caused by excessive aspartate and glutamate is why they are referred to as "excitotoxins." They "excite" or stimulate the neural cells to death.


19. You are Never Too Old to Learn
Don't let learning stop just because you're out of school. Go to your local library to gain more knowledge. It is a great place to relax, gather thoughts, and focus on studying. If you have any spare time, carry a book over to the park or stop in at a family restaurant. It all aids in building a sharper better mind, and improves your attitude.

20. Stress Management
Scientists believe people exposed to chronic stress tend to have elevated levels of cortisol - a hormone produced by the adrenal glands in response to acute and chronic stress. High cortisol levels are dangerous to the brain. Some of the most impressive effects of the stress on brain are hippocampus atrophy, shrinkage of the hippocampus or prefrontal cortex (the area of the brain unique to humans), and even neural death in some brain regions24, 28. The hippocampus, a vital brain region for episodic, spatial, and contextual memory, has many cortisol receptors, which makes it especially susceptible to stress.