Can simple lifestyle or dietary changes actively make us smarter? Let’s explore…..

I’m 100% certain that the concept of making oneself smarter/ improving cognition has peaked the interest of everyone reading this article at one time or another!

What sets a more intelligent person apart from everyone else? Can we become more intelligent? Can we make ourselves smarter through pharmaceuticals or drugs? Can we learn at an increased rate by drinking coffee? Can we become smarter by making lifestyle changes?

What can we take or do to make us smarter??

Where does intelligence originate?

The hippocampus in the brain is an organ responsible for regulating/controlling learning, memory, mood and emotion playing a pivotal role in cognition and intelligence.

Learning and memory are two vital elements of intelligence.

If our capacity to learn or speed at which we can learn can be increased, theoretically, we can absorb and process more knowledge and information. Add memory into the equation, if we can process memories more fluidly, store and access memory more efficiently we would have a greater capacity to access and utilise information surely.

The Brain

The brain is composed of roughly 75% water, it is also the fattiest organ in the human body accounting for over 60% of its weight.

The brain is made up of grey matter and white matter, differing in their composition of neurons, dendrites and axons.

Neurons are nervous system cells which interconnect together forming a giant complex spider’s like web of cable connections to form the basis composition of grey matter in the brain.

There are roughly 100 billion of these neurons connected together within grey matter.

Over 100 billion cells passing electrical impulses backwards and forwards at a magnificent rate of transfer.

White brain matter is composed of dendrites and axons which the neurons use to transmit these electrical signals like a complex communication highway!

The more neurons we have in the hippocampus, the better interconnected brain cells are together.

If brain cells are better connected, learning, memory and other intelligence related processes can work and communicate quicker across the brain, transferring & processing information at a more effective rate.

Soo….. what does running, or diet have to do with anything?

Well….

Modern research is beginning to prove that neurogenesis, the process at which NEW nervous system cells are created in the brain, does IN FACT exist in adults!

Neuro=Neuron, Genesis= formation/creation = Neuron creation (Neurogenesis)

In other words, an increased rate at growing new brain cells

Until recently, it was thought by scientists for years that neurogenesis only existed during adolescent growth and maturity from baby, child to adult.

This concept was the wider accepted knowledge of brain cell development across the world until very, very recently.

It’s been proven recently that throughout adult life, neurogenesis occurs roughly at a rate of ~700 new neurons being produced per day! Gradually slowing off as we age.

NOT ONLY…does modern research show that neurogenesis occurs throughout adulthood until we decease….

it also shows that lifestyle, plays a PIVOTAL role at ACCELERATING or REDUCING the RATE OF NEUROGENESIS!

Researchers also believe that the rate of neurogenesis in the hippocampus MEDIATES DEPRESSION.

In other words…….

low rates of neurogenesis production as a result of inactivity, poor diet or bad lifestyle habits = low mood = promoting depression

I can’t stress enough how diet, exercise and lifestyle are primary cogs driving health, wealth and longevity & arguably most importantly, mental health!

Can we control neurogenesis?

YES!

How can we control neurogenesis?

Running

That’s how!

Running, massively increases the rate of neurogenesis in the hippocampus, the area of the brain responsible for learning, memory, mood and emotion as earlier discussed!

Running ignites the rate of neurogenesis, increasing the rate two-three fold!

WOW…

How incredible!

The aforementioned study was conducted on mice, so it’s difficult to determine what volume of running we should partake in to bask in the benefits.

I’d recommend running 3 days of the week! For 30-45 minutes at a steady state.

Increasing the intensity gradually over the weeks to keep adaptation occurring until you reach a good pace, you’re happy with, roughly 12-13kph is a decent pace….

Then look to maintain that standard if you don’t want to push it any further.

Can other forms of exercise work in the same way?

Although the research specifically studied the effects on running, It is thought by researchers that activity in general, which increases blood flow to the brain should induce the same beneficial increased rate of neurogenesis.

Further research should be conducted to confirm this assumption.

What foods increase the rate of neurogenesis?

In addition to running, many foods trialled across studies also proved to increase the rate of neurogenesis.

These include;

• Omega 3 fatty acids– from foods such as fatty fish (e.g. salmon, mackerel & sardines)
• Resveratrol (in red wine)
• Blueberries
• Folic acid (found in dark leafy greens and liver)
• Zinc (rich sources include oysters, red meat, dark chocolate, dairy & eggs)
• Flavonoids (contained in dark chocolate and blueberries)
• Curcumin (active compound of turmeric)
• Caffeine (Active stimulant found in coffee, tea and dark chocolate)

What else can increase the rate of neurogenesis?

• Intermittent fasting (spacing time between meals)
• Calorie restriction (restricting daily calorie intake by 20-30% on occasions)
• Getting adequate sleep (you need 7-9 hours of quality sleep every night)
• Minimising stress levels (Doing things we enjoy or find relaxing reduce our levels of stress, e.g. relaxing at a spa, reading a book, having a glass of red wine, getting a massage etc)

What can negatively reduce the rate of neurogenesis?

• High sugar diet
• High saturated fat diet
• Vitamin E deficiency
• Vitamin A deficiency
• Vitamin B deficiency
• Ethanol (drinking alcohol)
• Lack of sleep
• High stress

We should make a conscious effort in our lives to do more to increase the rate of neurogenesis for our own health and vitality by following the steps above!

This fascinating new research proves one incredibly important fact that we need to get to grips with!!….

THIS IS….

That the control of neurogenesis is in our own hands, through our lifestyle choices!!

BEGIN MAKING THE RIGHT CHOICES TODAY!

TO LIVE A LIFE OF ABUNDANCE AND VITALITY!

Stay well people,

Thelakescoach

Empowering you!