MYSTICAL MENTORS
Living Mindfully: Loving Your Brain
by Suzanne Matthiessen
With numerous clinical studies affi rming that focused, Omega-3 fatty acids
productive use of the mind has a direct impact upon
Omega-3 acids are essential for normal brain function,
our physical brain regardless of our age, interest has
and can be found in salmon, tuna, avocadoes, fl ax
risen about the many ways we can proactively optimize
seeds and walnuts. “Omega-3 fatty acids support
gray matter performance. I will touch upon several
synaptic plasticity and seem to positively aff ect the
key scientifi c and medical fi ndings to assist you in
expression of several molecules related to learning
accomplishing greater overall brain fi tness with what
and memory that are found on synapses,” Gómez-
I call whole-system mindfulness. This means bringing
Pinilla said. “Dietary defi ciency of omega-3 fatty acids
deliberate attention to not only how you use your mind
in humans has been associated with increased risk of
to positively infl uence your brain, but also how you can
several mental disorders, including attention-defi cit
proactively nurture it via a mindful diet and lifestyle.
disorder, dyslexia, dementia, depression, bipolar
Mindful Consumption disorder and schizophrenia.”
Mindful eating means acknowledging you cannot run Docosahexaenoic acid, or DHA, is the most abundant
any vehicle well on low-grade fuel – your own body omega-3 fatty acid in cell membranes in the brain.
included. Fast, junk, and toxic-laden (agricultural “The brain and the body are defi cient in the machinery
chemicals, preservatives, artifi cial colors and fl avors, to make DHA; it has to come through our diet,” said
trans- and saturated fats, high fructose corn syrup, Gómez-Pinilla, who eats salmon three times a week,
etc.) “foods” donʼt nourish or respect the nutritional along with a balanced diet. “Omega-3 fatty acids are
requirements to run your brain – or your entire body – essential.” Although food sources are preferable,
in the most productive, high-energy manner. A spring omega-3 acids can also be taken in the form of high
2008 article published in the journal of the American quality supplements.
Academy of Neurology claims eating a Mediterranean-
In people struggling with major depression and
style diet may protect brain cells, slow degeneration,
schizophrenia, levels of a signaling molecule known
and promote longevity, and a 2006 study published
as brain-derived neurotrophic factor, or BDNF, are
in the same journal reports that two-plus servings per
reduced. BDNF is most abundant in the hippocampus
day of fresh vegetables - especially leafy green ones
and the hypothalamus - brain areas associated with
- slows cognitive decline by 40 percent. Unless youʼre
cognitive and metabolic regulation. Most pharmaceutical
following a doctorʼs specifi c dietary instructions,
treatments for depression and schizophrenia stimulate
choose to eat fresh, unprocessed foods regularly: lots
BDNF. Omega-3 fatty acids are proving to be benefi cial
of fruits and vegetables, lean animal protein, beans,
as well because they help to reduce infl ammation in the
wild salmon, tuna, and other cold-water fi sh, complex,
brain and normalize BDNF.
low-glycemic carbohydrates, and healthy fats such as
olive oil.
Vitamin D
Fernando Gómez-Pinilla, professor of neurosurgery
In a clinical review published in an April 2008 edition of
and physiological science and a member of UCLAʼs
the Federation of American Societies for Experimental
Brain Research Institute and the Brain Injury Research
Biology Journal, doctors from Childrenʼs Hospital and
Center, analyzed more than 160 studies about dietary
Research Center Oakland concluded thereʼs substantive
eff ects upon the brain. The results of his analysis
evidence to suggest vitamin D has an important role
appeared in the July 2008 edition of the journal Nature
in brain development and function. According to Dr.
Reviews Neuroscience, with research funded by the
Memhet Oz, 50% of the US population is vitamin D
National Institutes of Healthʼs National Institute of
defi cient, and supplementation of vitamin D in easily
Neurological Disorders and Stroke.
absorbed vitamin D3 (cholecalciferol) form is highly
recommended.
“Food is like a pharmaceutical compound that aff ects
the brain,” said Gómez-Pinilla, He states that brain
Turmeric and Rosemary
synapses and areas related to learning are adversely
A major source of the anti-infl ammatory substance
aff ected by eating diets high in junk and fast food.
curcumin, turmeric helps combat infl ammation deep
Research by Gómez-Pinilla and other medical and
within the brainʼs tissue and impedes the development
scientifi c professionals has shown the following have
of plaques in the brain, which contribute to Alzheimerʼs
signifi cant benefi ts on the entire brain:
disease. Rosemary contains compounds that prevent
continued on page 12
Oracle 20/20 February 2009
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