Like any other body part, the brain needs to be fed

By JAMES GITAU

My last two articles have been dedicated to what I believe is the most important and mysterious organ; the brain. Allow me to share why I am so passionate about brain health.

For many years, I abused my brain through sugary foods, alcohol, cigarettes, boxing, and generally poor nutrition. As time went by, I noticed my memory was fading and my ability to concentrate on complex issues was diminishing.

This led me to develop a keen interest in brain structure, function and health. By applying some of the knowledge I acquired, I improved my mental alertness and memory.

That is the reason for my excitement. As a teacher and coach, I believe knowledge should be shared.

Taking care of your brain can save your from the misery of dementia as the years go by. It could mean aging gracefully in your house or being in a health institution, or being a major liability to your family.

The three things your brain needs are:

1. OXYGEN

This is a critical component of brain health. Even though your body gets oxygen every time you take a breath, you could be limiting the amount of oxygen that reaches your brain without realising it, thereby preventing optimum functioning.

How can you improve the flow of oxygen to your brain? Here are four simple breathing tips that could be useful:

• Breathe from your diaphragm: Most people fall into the habit of taking shallow breaths instead of deep ones. Shallow breathing can limit the amount of oxygen in the body, sometimes to the point where you only get what is absolutely essential to keep you alive. Get into the habit of taking deep breaths to maximise oxygen input, giving your brain a healthy supply to draw from.

• Check your posture: Studies show that just by standing up straight, your lung capacity increases by five per cent. Poor posture can inhibit the flow of oxygen to your body and brain. By simply correcting the position of your body, you open up a clear path and allow more oxygen to reach your brain.

• Engage in regular moderate exercise: Any exercise that increases your heart rate will increase the flow of oxygen to your brain. After moderate exercise, you will feel good and have more mental clarity.

• Limit your exposure to smoke: People who smoke are at higher risk of having less oxygen flow into their brains. If you are exposed to second-hand smoke, there is still a high risk of not getting a sufficient amount of oxygen to your brain. Keep off smoking or areas where people are smoking.

2. WATER

Many people are killing their brains through dehydration. Remember that 75 to 80 per cent of your brain is water, so keeping it well hydrated should be a priority.

When brain tissue is deficient in water, it begins to shrink, and you may experience temporary loss of your cognitive functions.

3. ENERGY

The brain needs plenty of energy to perform its numerous complex tasks. Studies show that brain cells need twice as much energy as other cells to function properly.

The energy your brain cells use comes from glucose. Brain cells cannot store glucose, yet they can only survive a few minutes without it, so the brain requires a constant, steady supply.

Just like a car, the brain functions better on quality fuel. Consuming the right type of foods is important for the brain to receive a healthy supply of glucose and avoid blood sugar spikes. Maintain a healthy diet.

Ensure your daily diet consists of plenty of fresh fruits, vegetables and legumes for a continuous, healthy flow of glucose to the brain.