Ever since the late seventies, after having been inspired by the brilliant work of Dr Maxwell Maltz and his Psycho-Cybernetics classic, among other competent experts throughout the ensuing years, I have had long been exploring and studying the intricacies and idiosyncrasies of the human mind.

Particularly, these astute observations have had been my primary driving forces:

"... There is an abundance of scientific evidence that shows that the human brain and nervous system operate purposefully in accordance with the known principles of cybernetics to accomplish goals of the individual.

Insofar as function is concerned, the brain and nervous system constitute a marvelous and complex “goal-striving mechanism,” a sort of built-in automatic guidance system that works for you as a “success mechanism,” or against you as a “failure mechanism,” depending on how “YOU,” the operator, operate it and the goals you set for it."

~ Dr Maxwell Maltz;

“I think it is your personal imperative to invest the time, energy, and study needed to better understand and use your mind power, including your self-image power.”

~ Dr Maxwell Maltz;

“It is a genetic imperative to explore the brain. Because it’s there. If you’re carrying around in your head 100 billion mainframe computers, you just have to get in there and learn how to operate them.”

~ Dr Timothy Leary, psychologist;

"...unless we are taught to use our brains, unless we understand how our brains work and their relationship to intelligence, we may never even approach truly intelligent functioning. Within all of us is the potential for genius. It is there for us to develop, to explore and to enjoy."

~ Dr Win Wenger, author of 'How to Increase Your Intelligence' & the brain behind the 'Project Renaissance' brain R&D outfit;

Henceforth, taking care of my brain health and sustaining my brain for peak performance, has had wittingly become a life-long endeavour for me.

INTRODUCTION TO HEALTHY MIND PLATTER

Dr David Rock, Executive Director of the Neuroleadership Institute and author of 'Your Brain at Work', together with Dr Daniel Siegel, a Harvard-trained physician and codirector of the Mindful Awareness Research Center at UCLA, has jointly created  what they call the Healthy Mind Platter. 

This platter offers seven essential mental activities that are necessary for optimum mental health, and provides the full set of ‘mental nutrition’ that your brain needs to function at its best. 

Here they are:

Focus Time

When we closely focus on tasks in a goal-oriented way, taking on challenges that make deep connections in the brain.

Play Time

When we allow ourselves to be spontaneous or creative, playfully enjoying novel experiences, which helps make new connections in the brain.

Connecting Time

When we connect with other people, ideally in person, richly activating the brain’s social circuitry.

Physical Time

When we move our bodies, aerobically if possible, which strengthens the brain in many ways.

Time In

When we quietly reflect internally, focusing on sensations, images, feelings and thoughts, helping to better integrate the brain.

Down Time

When we are non-focused, without any specific goal, and let our mind wander or simply relax, which helps our brain recharge.

Sleep Time

When we give the brain the rest it needs to consolidate learning and recover from the experiences of the day.

KEEPING MYSELF PHYSICALLY ACTIVE, INTELLECTUALLY ALIVE, & SOCIALLY INTERACTIVE, AS PART OF MY 'RETYRING' IN HO CHI MINH CITY

Ever since I have had the opportunity to read the genius behind "image streaming"  Dr Win Wenger's classic, 'How to Increase Your Intelligence', back in the seventies or so, I have always been fascinated by the power of the human brain, notwithstanding its numerous intricacies and idiosyncracies. 

As a matter of fact, I had even communicated with the genius himself via snail mail as well as fax machine, because I was eager at that time to obtain more material from him, other than those that had already been published. He was very kind to oblige. Thank you, Dr Win Wenger!

By the way, I have had also the opportunity to communicate with Japan's inventor extraordinaire with more than 3,000 patents to his name, Dr Yoshiro Nakamatsu, or better known internationally as Dr Nakamats, who also happens to be a renowned brain expert himself on this side of the world.

Unfortunately, all his published works are available only in the Japanese Language. [Nonetheless, I own two of them, as I can read Chinese, which gives me the facility to read about 50% of what he had written.]

Another brain expert, with whom I am still in touch occasionally, is none other than my 'mentor', Dudley Lynch, President of Brain Technologies Corporation, and author of the classic, 'Your High Performance Business Brain: An Operator's Manual', among other great works, all of which I have had the opportunity to peruse and digest during the mid-eighties, and subsequently in later years.

Since then, I have in fact developed an insatiable thirst - and subsequently, instituted a life-long quest - to acquire and read up all the good books about brain fitness and intelligence amplification.

In my personal library of some 5,000 assorted books, more than 20% are related to optimum brain performance.

Over the years, I have developed my own habitual routines in maximising brain-power, and I naturally have stood on all those brilliant giants well before me.

I like to share with readers what I have explored and synthesised, but first things first.

The brain is our pre-eminent information processor and perpetual idea generator. It is already hard-wired that way since birth, irrespective of whether we like it or not. The only problem is that it didn't come with an operating manual.

So, we have to seek many different ways to understand how it works, and more importantly, how to cultivate its latent power.

Here are a few important things that I have discovered about the brain.

We have to use the wonderful mass of grey matter lodged inside our head more often, so that we can get more mileage from its continuing usage.

Interestingly, there is  such a thing as "neuroplasticity" in the brain.

I have learnt that, as long as we continue to thrive on learning new things; creating novelty and variety in our lives; designing stimulating environments where we live, work and play; seeking new physical as well as intellectual horizons to challenge ourselves; and also to accept whatever challenges and obstacles that come along with the learning pursuits, "neuraplasticity" will take its intended course.

In a nut shell, "neu­ro­plas­tic­ity" refers to the brain’s natural propensity to change, for the better of course, through­out life. The brain has the amaz­ing abil­ity to reor­ga­nize itself by form­ing new con­nec­tions and networks between brain cells or neurons.

Research studies have shown that in fact the brain never stops chang­ing through new learn­ing activities and constant exposure to novelty and stimulating environments.

Changes asso­ci­ated with new learn­ing activities occur primarily at the level of the rich con­nec­tions, known as synapses, between neu­rons. To put it in blunt terms, learning is essentially biochemistry at work!

Contrary to popular belief, new and rich con­nec­tions can form and the inter­nal struc­ture of the exist­ing synapses between neurons can also change. This is basically what "neurogenesis" is all about.

From time to time, play with scenario projections in the head, which according to neuroscientist Dr David Ingvar of Lund University, Sweden, is our innate human propensity.  In a nut shell, that's prac­ticing future-oriented thoughts until they become one's default mind­set.

With such a cogntitive indulgence, one can look for­ward to every new day in a construc­tive way.

In reality, that's also what I often do in Ho Chi Minh City, and many of my everyday exploits have already been covered in my 'Bonjour Vietnam, Here I Come!' weblog.

With all these innate capabilities of "neuroplasticity" and "neurogenesis", our brain is, in real terms, a very powerful - and unparalleled - necktop computer, with a comparatively long designed life-span and a virtually unlimited memory processing capacity.

To keep our brain in peak performing state, we need to exercise the physical body. Remem­ber,  the brain is a vital part of the body.

More importantly, our body is designed to move, not sit down on our butt all day long.

According to experts, even half an hour every day of physical exercise, like walking briskly, is good enough for the brain and the body. 

According to  Dr Neo Ning Hong, who wrote a health book, entitled 'T.H.E A2Z Diet: Dieting Made as SIMPLE as Possible', after he had retired as a cabinet minister in the Singapore Government, one should walk at least ten thousand steps daily to keep our body in ship shape.

Interestingly, the effect of phys­i­cal exer­cise on cog­ni­tive performance has been well researched and documented.

My wife and I go to the gym every morning from Mondays to Saturdays for our cardio-vascular routines. In the gym on Tay Thanh Street, my favourite machines are the treadmill, the stationary bike and the elliptical cross-trainer. 

Occasionally, I indulge in the wide array of body building equipment at the gym, but my exercise regimen is always easy-going and at a leisurely pace.

In addition to physical fit­ness, I for one  have also incorporated some form of deliberate and disciplined cognitive exercises, by reading, annotating, journaling, mapping, and reviewing new books on Amazon, in addition to weblogging, websurfing and more excitingly, "websparring" with my good friend in Singapore/Mumbai, Dilip Mukerjea. 

I have also to thank my smartphone and/or tablet toys, like Dell Streak 5, Samsung Galaxy Tab and Motorola Xoom [their usage at any one time depends on where I am] to keep my mind amplified with technology.

The foregoing plethora of intellectual routines is pre-occupied on top of my new and challenging tasks as follows:

- learning more earnestly to speak the Vietnamese Language from my wife; I have found that learning a new language supercharges my brain cells;

- coaching my two teenaged boys in secondary school, Trung and Duy, in mastering the English Language;

- conducting a weekly English Language coaching program for a French-trained Vietnamese doctoral graduate (my wife's niece, Giang) in mastering professional English;

- conducting a weekly personal coaching program on teaching and learning mastery for  a locally-trained university graduate, with a major in English, Hong Nga, daughter of my gym buddy, Chuc;

Strictly in tactical terms, cog­ni­tive exercises, executed consistently in a deliberate and disciplined manner, always lead to bet­ter brain health, according to the brain experts.

The human brain weighs only about 2% of our body mass, and yet it con­sumes over 20% of the oxy­gen and nutri­ents we intake.

We don’t need to pump ourselves with all the available "brain-friendly" nutri­tional sup­ple­ments. All we have to do is just make sure that we don’t stuff our bodies with "brain-destructive" food.

My wife and I eat a lot of lush green, leafy vegetables as well as herbs, and a wide variety of marine seafood.  Fortunately, our meals in Vietnam often centre around fresh, raw vegetables and herbs, and naturally, fresh fruits.

Also, my wife has started with small-scale organic farming of selected fresh vegetables at our new home in Ho Chi Minh City.

We also try our level best not to over-eat.  Here we more or less follow the personal examples of senior statesman Lee Kuan Yew [he advocates eating up to 80% full] and former cabinet minister Dr Yeo Ning Hong [he advocates eating only half of what we normally eat; that to me is a tough challenge!].

More importantly, we also constantly explore a rich variety of foods to consume. To our delight, Vietnam happens to be a wonderful foodie paradise, with reportedly 1,700 dishes to savour.

It is a well-accepted fact that stress kills brain cells. Thus, stress is definitely not a good idea. That's to say, stress is reportedly the #1 cause of neural wreckage, due to the buildup of the deadly "cortisol" hormones if we don't relax. 

My way of creating a mindful and resourceful state is always listening to the 'Relax with the Classics' from the Lind Institute, USA; Metamusic  selections inbuilt with Hemi-Sync bi-aural beats from the Monroe Institute, USA, as well as anti-frantic music selections from Stephen Halpern, USA, just to name a few.

Other preferred relaxation routines include watching DVD movies at home or taking a slow cruise on two-wheels to the neighbourhood ice-cream parlour with my wife, occasionally with our teenaged boys,  in the evening to chill out.

Additionally, we routinely hang out with our gym buddies after gym practice, whereby there is always incessant fun, humour and laughter. As a matter of fact, we take our socialisation process very seriously and actively, and this is even extended to May's family, relatives, friends and business associates.

By the way, maintaining - and sustaining - a strong and loving relationship with the spouse is also crucial to cognitive development, especially in the golden years. For me, every day is honeymoon with my wife. No kidding!

Naturally, we also sleep well.  The old adage, "early to bed, early to rise, makes a man healthy, wealthy and wise!" has not yet been proven wrong.

In a nut shell, physical exercise, stimulating environments, a balanced diet, stress control,  active socialisation, adequate sleep, and a somewhat challenging life-style, form the foundational pillars of solid long-term brain health and fitness, for me and my wife.

To all the  brain experts out there, past and present, many thanks for sharing your strategic insights over the years.

I like to leave an apt quote from Dr Win Wenger as food for thought:

"...unless we are taught to use our brains, unless we understand how our brains work & their relationship to intelligence, we may never even approach truly intelligent functioning.

Within all of us is the potential for genius. It is there for us to develop, to explore & to enjoy."

[Note: More information about Dr Win Wenger and his brilliant work can be found at this link.]

YOUR BRAINPOWER: USE IT... & MORE OF IT,... OR LOSE IT!

Recently, I have a brisk email exchange with an old friend of mine in Singapore, who  told me that he had now reached 55 and would be retiring at the end of this month.

In my email response to him, I had shared with him the following advisory:

"... according to most cognitive scientists, the 7 tenets of successful navigation through the silver hair cycle,  are:

1) to remain physically active, including exercising;

2) to indulge in intellectually hyperactive and stimulating activities;

3) to stay socially active, with widening circle of friends, new and old;

4) to have a well balanced diet;

5) to maintain satisfying relationships with loved ones;

6) to have a good rest and sleep well;

7) to  have meaningful spiritual pursuits.

The first 3 are crucial in order to entertain the remaining 4... "

Somehow, our exchange went into brain cells, when he wrote back, as follows:

"... Recently I heard a scientist sharing that as we aged, there will be dead brain cell and recently research found that it can be replcement with another type of cell which I forget its name. To produce this cell, we just need to do three things:

1. Exercise;
 
2. Fast 24 hours; 

3. During fasting, do or think of only good things and happy one; 

At the end of 24 hours, the brain will produce this cell and replace the dead one... "

As brain fitness and cognitive enhancement has always been my pet subject,  I responded as follows:

"Interesting theory. As far as I know, you are probably referring to "neuroglia" or glia cells.

You would certainly remember what I had shared with you many years ago: true brain power is essentially a function of the inter-connectivity of all our brain cells, and also the richness of those synaptic connections.

The more actively we use our brains, especially from the standpoint of everyday problem solving and strategy formulation, and also keeping our environment stimulating and novel, the better will be our brains.

All the brain cells (or neurons) are thus charged up, i.e. all the synapses are powered up to link them in multitudinal directions. The neuroglia are believed to be those regenerative cells that come about in the bridging and sustainability of the synapses, which scientists call the "myelination process". 

Yes, neurons die, in fact at the rate of roughly 100,000 a day, after our 21st birthday, according to one brain scientist. However, it has been established that neuroglia regenerates.

Interestingly, scientists believe that neuroglia have a regenerating volumetric capacity of 10:1, when compared to neurons.

Albert Einstein's brain was believed to have more neuroglia deposits than most other people's brains, based on the brilliant investigative work of Dr Marian Diamond of UCLA Berkeley. She is one of those scientists, who strongly believes that a sustainable stimulating environment will always keep our brains in ship shape.

So, is Dr Ellen Langer of Harvard University. You will certainly remember her work, as embodied in her classic book, 'Mindfulness', and its "sequel", 'The Power of Mindful Learning'.

Our brains will naturally wear out, due to ageing and disease, but our brainpower stays more or less in good shape, as long as we continue to use more of them in our daily lives.

For this reason, I believe, our senior stateman Lee Kuan Yew fears so much about retirement from an active life after he had stepped down during the nineties. With his beloved wife gone, and detachment from the political arena, and from the international advisory circuit, I am worried about his cognitive health.

Likewise, to navigate successful ageing, as mentioned in my earlier email, the first three tenets, i.e. keeping ourselves physically active, staying intellectually hyperactive, and maintaining a socially interactive lifestyle, are critical factors.

Research studies on all the long-living folks around the world, e.g. in Okinawa, Pakistan, northern Italy, have already attested to these factors, other than diet... "

In the end analysis, use your brain everyday, particularly in a challenging manner as well as in novel ways. Otherwise, you might lose your mind.

As my good friend, Dilip Mukerjea, has often advocated:

"It's not your AGE, but your USAGE that boost your brainpower!"

I like to leave here an inspiring quote from one of my favourite creativity experts, Doug Hall, also author of 'Jump Start Your Brain', among other titles:

[He was also a one-time marketing whizkid with Procter & Gamble, and now runs The Eureka! Ranch as a creativity consultancy, serving as its founder and CEO.]

"The secret of geniuses' accomplishments does not lie in what they have, but in how they use their brains."

HOW HANDWRITING TRAINS THE BRAIN

Here's the link to the above interesting, though belated, article in the Wall Street Journal.

'WISHING YOU & YOUR FAMILY A VERY BRAIN FIT DECADE' from SharpBrains

Here's the link to many interesting resources about brain fitness, from SharpBrains, a market research & publishing firm tracking the research & marketplace for brain fitness & cognitive health.

TOP 10 TIPS FOR A HEALTHY BRAIN, by Dr Paul Nussbaum

Here are my quick takeaways from an interesting article - not groundbreaking, but nonetheless, definitely useful to be reminded - by Dr Paul Nussbaum [a neuropsychologist & an adjunct associate professor at the University of Pittsburgh School of Medicine] in Reader's Digest:

1) Engage yourself in the Complex & Novel;

2) Exercise Regularly;

3) Socialise & Have Fun!

4) Be Health Conscious;

5) Slow Down & Appreciate the Silence;

6) Do Not Retire from Life;

7) Reduce & Eliminate Smoking, Drinking & Other Drugs;

8) Set Financial Goals;

9) Adopt a Nutrient-Rich Diet;

10) Maintain Strong Connections;

Readers can go to this link to read the original article in its entirety.

NEURO-NUTRITION: Discover How to Keep Your Mind & Body Sharp & Nimble

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SODA POPS

These drinks contain an immense amount of processed sugar, a regular high intake of which can lead to hypoglycaemia and/or Attention Deficit Disorder. The latter is an affliction that has struck numerous children who are inherently bright, but unable to maintain concentration in the classroom.

Water and fresh fruit or vegetable drinks are a desirable alternative to sodapops.

SMOKING & ALCOHOL

Smoking interferes with the supply of oxygen to the brain, and is injurious to the thinking process.

Alcohol, unless taken in moderation, ravages the brain cells.

Both smoking and alcohol impede the immune system. Keeping dangerous microbes out of the body and destroying those that do get in is the job of the immune system. If it is not allowed to function efficiently, a person’s ability to recally information can be adversely affected.

Cigarettes use up essential nutrients, particularly vitamin C, which is used at the rate of 25 mg per stick.

Nicotine, like alcohol, stimulates adrenalin, so that the two together are a dangerously potent mixture.

STRESS

Stress equates with distress; neither help to promote prime learning or recall abilities.

Stress raises blood pressure, as the heart and blood vessels react to emotions. When we are constantly stressed, all the systems involved in blood pressure control become overworked.

It is thus very important to learn and to practise stress-release techniques; some of these could be yoga, ta’i chi, aikido, breathing exercises, aerobics, meditation, and so on.

A Positive Mental Attitude is highly recommended!

[Excerpted from 'Unleashing Genius with the World's Most Powerful Learning Systems', by Dilip Mukerjea.]

NEURO-NUTRITION: Discover How to Keep Your Mind & Body Sharp & Nimble

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SUGAR SEESAW!

Delicious and delectable, destructive and deadly. Sugar.

Problems with low energy levels are often caused by an imbalance of blood sugar.

This difficulty almost always starts in infancy. Sugar in the form of glucose is our principal source of fuel. It is the end product of all our carbohydrate consumption.

Adults have about two teaspoons of glucose in their blood; children have a pro rata amount, depending upon their size. Imagine this amount compared to the eight teaspoons in a candy bar!

Problems erupt when we get too quick a ‘hit’ of blood sugar (when it rises too rapidly).

This comes from refined carbohydrates, especially refined sugar, such as in the candy bar. High blood sugar, if maintained, could lead to a diabetic coma. On red alert, the body pours insulin into the system in a frantic effort to lower the blood sugar.

Insulin lowers blood sugar levels by storing glucose in cells. If the insulin becomes too reactive, it brings the blood sugar down too low, too often. The sugar high-high is followed by a sugar crash; this pattern, if it persists, becomes a roller-coaster ~ from craving to crash to craving, and so on.

The immune system is weakened, as the ability to resist and to fight infection is greatly reduced. The insulin in the bloodstream is churned up, the pancreas goes wild, and a sugar rush occurs.

The havoc created attacks your concentration, memory, and powers of reasoning.

Blood sugar levels must be controlled by ingesting the proper nutrients. One of these is chromium, a core molecule for glucose tolerance factor (GTF), produced by the liver, as well as magnesium, and vitamin B3. To combat blood sugar imbalance:

* Cut down on convenience foods and fizzy drinks; they usually contain refined carbohydrates;

* Eat a healthy breakfast, daily. Meals and snacks should consist of a good balance of complex carbohydrates, proteins, and fats;

* Avoid excessive use of fruit juices, or if you do have them, make sure that they are very diluted. Freshly squeezed fruit juices should be drunk straight away. Fresh fruit (washed)is highly recommended;

* Avoid, or limit, refined sugar, honey, and sugary foods like cordials, cakes, and biscuits;

NOTE:

Sugar in its natural form is either labelled ‘molasses’ or ‘muscovado’, and these contain all the naturally-occurring nutrients; it is also found naturally in fruits.

COFFEE & TEA:

With both these drinks, if several cups a day are drunk, there is a diuretic effect where essential minerals like potassium, magnesium,and calcium are flushed out of one’s system.

However, for medicinal purposes, certain herbal teas are recommended. Caffeine is known to raise blood pressure if several cups a day are drunk; this may be due to the diuretic effect.

Many people just accept raised blood pressure levels because they feel fine but this is foolish. It is always possible to feel well, up until the moment of a heart attack or stroke.

Consistently high blood pressure is of considerable concern because of the insiduous damage it does to the brain,heart and kidneys.

[To be continued in the Next Post. Excerpted from 'Unleashing Genius with the World's Most Powerful Learning Systems', by Dilip Mukerjea.]

NEURO-NUTRITION: Discover How to Keep Your Mind & Body Sharp & Nimble

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WHITE FLOUR & WHITE RICE:

When a person persists in eating white flour and white rice, they can become weakened and less resistant to disease.

Rice has seven layers, which contain vitamins, minerals, enzymes, protein, carbohydrate, fat and fibre.

When rice is processed, all of the outer layers, the husk, and the germ, are discarded leaving only the central white part consisting of carbohydrate and some protein. The final polishing of the white rice with talcum powder or glucose removes any last trace of minerals, B vitamins and most of the protein.

Whole grain rice (brown rice) has only the indigestible husk removed; all the nutrients remain. Whole wheat flour, as opposed to white flour, is strongly recommended.

Note: If grain is “whole” it means that although it has been flattened, flaked, or made into flour - no part of it has been removed.

MILK WARNING!

Evolutionarily speaking, human beings are not really designed to consume cow’s milk.

Some specialists believe that cow’s milk is designed for baby cows, not for baby humans.

Dairy foods only entered our diet around 10,000 years ago, when humans started to pen animals and to grow crops.

We are designed for human milk. Cow’s milk contains casein, which is very dense and hard to digest. Even calves, when weaned, grow to maturity eating nothing but grass ~ amazing, but true, they do not need milk for growth.

Goat’s milk is a bit more digestible for humans. And wonder of wonders, the closest milk to our own is donkey milk!

Lactose-intolerant children lack sufficient amounts of lactase, the sugar-digesting enzyme, and thus respond poorly to milk.

There are several other problems that make milk problematic, such as incompatibility of casein with stomach acid, babies suffering from cow’s milk protein allergy, respiratory tract infections in small children due to the ‘mucus forming’ tendency of dairy products, and because of milk being rich in saturated animal fats, it favours a metabolic byproduct called arachadonic acid, which in excess, is an inflammatory substance. As a result, it is implicated in inflammatory problems such as eczema and asthma.

New research is revealing several more alarming issues about milk, so be warned.

Meanwhile, breast milk is still best for growing a healthy baby!

[To be continued in the Next Post. Excerpted from 'Unleashing Genius with the World's Most Powerful Learning Systems', by Dilip Mukerjea.]

NEURO-NUTRITION: Discover How to Keep Your Mind & Body Nimble & Sharp

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FISH:

The “brain food” of neuro-chefs, fish provides us with ingredients that help develop human intelligence. The flesh and oils from several cold water fish such as salmon, tuna, mackerel, anchovy, lake trout, bluefish, herring, sablefish, Atlantic sturgeon, and others, such as herrings, and shark, are ideal items on the menu for a “brainfest.”

They provide the omega-3 fat, EPA (eocosapentanoic acid), which is used for building brain and nervous tissue. Fish liver oils are the richest natural source of vitamin A, needed for growth and to keep our body tissues healthy.

Shellfish can also be very nutritious as they are rich in protein, but first check out where they have come from: several sources are no longer safe because they have been contaminated by oceanic toxins and eco-pollution.

MEAT:

Meat can be highly nutritious, but be wary of what you buy.

Aside from the hazards of synthetic chemicals in meat, we have in recent years also seen the proliferation of deadly animal afflictions such as mad cow’s disease, chicken flu, SARS (from civet cats), and other, as-yet-unknown, bio-toxins.

If on the other hand, all is well with the meat supply, here are some considerations: if you wish to stay alert after a meal, stay clear of pork, beef, and turkey. The first two take the longest to digest, and turkey contains a chemical that makes you feel drowsy.

Chicken, in this situation, is fine.

Red meat is an important source of iron, zinc, vitamins B6 and B12. Unfortuantely, red meats are also implicated in cancer, heart disease, and inflammatory diseases such as eczema, asthma, psoriasis, and arthritis.

Wild game, being free of synthetic chemicals, is often recommended. The advantage of game meat is that it is free-range, and thus free of chemicals, including large amounts of antibiotics and growth hormones that are found in the meat of factory-farmed animals.

The fats in game meat are also completely different.

A word of caution: it is very important to remove any lead shot that may remain in game meat. Otherwise, game is an ideal substitute for any red meat recipe.

[To be continued in the Next Post. Excerpted from 'Unleashing Genius with the World's Most Powerful Learning Systems', by Dilip Mukerjea.]

NEURO-NUTRITION: Discover How to Keep Your Mind & Body Sharp & Nimble

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FRUIT & VEGETABLES

Fresh fruit and vegetables are part of any balanced, healthy diet.
They are rich in nutrients, and are quickly and easily digested. Because they contain ample fibre for cleansing the digestive tract, they keep its muscles fit and flexible. Pectin, a powerful detoxifier, helps the body to get rid of lead and mercury; it can be found in apples, bananas, citrus fruits, and carrots.

Beneficial antioxidants are the natural pigments that give fruits and vegetables their colours. So a plateful of colourful food will automatically improve your antioxidant status.

Vitamin C fruits such as citrus fruit, kiwi fruit, blackberries, and strawberries, conduct toxins such as lead, cadmium, and arsenic out of the body.

Vitamin C rich vegetables include cabbage, bean sprouts, peppers, potatoes, and sweet potatoes.


Vitamin C is mainly stored within the brain, the lungs, and the adrenal glands, which produce adrenalin. It is water-soluble, and is thus found in the fluids that flow between our cells. It acts as a wandering mercenary, fighting harmful free radicals that attack ourbodies.

To maintain a constant supply, we need to eat foods rich in this vitamin, every day. Note that it is impossible to take too much vitamin C as any excess simply passes through the body, excreted as urine.

CAUTION:

1. Beware of fresh fruit and vegetables that have been chemically treated with preservatives; they may look enticing, but could be harmful.

Wash these items thoroughly before eating them. A capful of vinegar in a bowl of water helps to break down the waxy residue that is on most fruit. Remove the outer leaves of vegetables. The World Health Organisation recommends that we eat five portions of fruit and vegetables a day.

2. Don’t assume that fresh is best. Frozen can be just as good.

Several suppliers ensure that frozen fruits and vegetables are chilled immediately after being picked. This means that they contain more nutrients than produce that has been sitting on the shelf.

NUTS, SEEDS, & WHOLEGRAINS

These are highly concentrated sources of "brain food", and should be eaten without the addition of extra salt or sugar ~ natural is best.

Nuts are excellent sources of protein, vitamins and minerals, and especially of natural oils. Only the fresh, raw varieties are recommended, as roasted or salted (processed) ones often contain damaged fatty acids that are harmful. Buy them in small quantities so that they do not go rancid.

For small children, they can be ground into a powder and sprinkled onto savoury or sweet dishes ~ more of the nutrients are absorbed by doing this.

Wholegrains belong to the grass family and include rice, wheat, oats, barley, rye, millet, and corn. If the grain is whole, it means that although it has been flattened, flaked, or made into flour, no part of it has been removed.

Nuts, seeds, and green leafy vegetables are rich in calcium and phosphorus, both antagonistic to lead, a poisonous ‘heavy metal’. Calcium is also antagonistic to cadmium and aluminium.

Sunflower, pumpkin and sesame seeds, and pine kernels are wonderfully nutritious, and an ideal snack. They are rich in omega-6 series of essential fats, and pumpkin seeds are also a good source of the omega-3 series.

They offer substantial amounts of zinc, magnesium, and calcium. Sprouted seeds, beans, and grains are rich in plant enzymes, and are probably the perfect food.

Examples of what can be sprouted at home are mung beans, chickpeas, whole lentils, oat grains, sunflower and pumpkin seeds, aduki and soya beans, wheat and rye grains, barley, and millet.

[to be continued in the Next Post. Excerpted from 'Unleashing Genius with the World's Most Powerful Learning Systems', by Dilip Mukerjea.]

NEURO-NUTRITION: Discover How to Keep Your Mind & Body Sharp & Nimble

Nutritional needs vary from person to person, depending on age, sex, health status, and total diet. Diet is intimately related to health. Yet, what is clear is that nutritional deficiencies can cause brain imbalances that trigger shock waves throughout the body, resulting in fatigue and forgetfulness, depression and anxiety.

In other words, it can transform one from a winner to a washout!

"It’s not the years in your life but the life in your years."
~ Anonymous

We now live in an environment that is completely different to the one in which we evolved. It is a fast-food world, swiftly becoming a fasterfood world!

Industrialisation has caused us to breathe in small amounts of ‘heavy metals’ such as lead, cadmium, mercury, aluminium, and copper on a regular basis. Heavy metals are also antinutrients, which means that they block the positive use of nutrients from our food.

In its natural state, our food delivers seven principal elements: proteins, fats, carbohydrates, fibre, water, vitamins, and minerals.

There are numerous possible variations amongst these elements. The types of components and the balance between them determine whether what you eat is useful, useless, or damaging. A baby is the sum of all the food that the mother ate during pregnancy, and what he or she has subsequently eaten and digested.

Today, there are numerous high-quality health supplements available as ‘insurance’ against the effects of pollution, agro-chemicals, nutrient-poor exhausted soil, depleted nutrient content of foods due to longdistance shipping, possible poor absorption of nutrients, and so on.

Compared to 50 years ago, there has been an enormous decline in mineral content. It is advisable to take supplements (e.g. multi-formula supplements) with meals as they are better absorbed that way.

Every cell and every molecule in the human body renews itself in six to twelve months ~ and at a much faster rate in small children.

The right raw materials will ensure that we can replace and repair poor diet behaviour, and create good health. Good digestive habits ensure a healthy supply of nutrients to your brain.

It is recommended that children have slightly more fat in their diet than adults as they need the extra calories in the early years.

With calories, remember that it is not just the quantity but also the quality that counts.

The trick is to use the right fats and not to carry this high dietary fat content over into adulthood.

If you need to be on a special diet, please consult a doctor or naturopath.

Meanwhile, here are some tips on what to eat and drink, and what to watch out for, in order to stay brain-fit!

WATER

Water is the most critical nutrient in your diet. About 50 to 65 percent of the human body is water: the more body fat, the less body water you have. Since 75 percent of the brain is water, it’s no wonder that dehydration quickly leads to headaches and dizziness, and interferes with its efficiency.

Start your day with 8 to 16 ounces of water; it will help you remain alert.

Take time for a quick drink of water at least every 30 to 45 minutes. Because water is an efficient conductor of electrical and chemical energy, it facilitates communication within the brain and central nervous system.

A regular intake of water (best at room temperature, and in small doses throughout the day) will also help boost your memory!

When exercising, note that drinking plain water may replace the volume of lost fluids, but it doesn’t replace the energy or electrolytes you need for the long haul. In such instances, go for a reputable sports drink containing a blend of water, carbohydrate, and electrolytes; they can replace what exercise drains from you ~ fluid, fuel, and salt.

[To be continued in the Next Post. Excerpted from 'Unleashing Genius, with the World's Most Powerful Learning Systems', by Dilip Mukerjea.]

20 TIPS TO TRAINING YOUR BRAIN

The following expert tips to training your brain, as a long-term strategy to ward off dementia, come from Dr Paul Nussbaum, a neuropsychologist and an adjunct associate professor at the University of Pittsburgh School of Medicine:

1. Join clubs or organizations that need volunteers:

If you start volunteering now, you won't feel lost and unneeded after you retire.

2. Develop a hobby or two:

Hobbies help you develop a robust brain because you're trying something new and complex.

3. Practice writing with your non-dominant hand several minutes every day:

This will exercise the opposite side of your brain and fire up those neurons.

4. Take dance lessons:

In a study of nearly 500 people, dancing was the only regular physical activity associated with a significant decrease in the incidence of dementia, including Alzheimer's disease..

The people who danced three or four times a week showed 76% less incidence of dementia than those who danced only once a week or not at all.

5. Start gardening:

Researchers in New Zealand found that, of 1,000 people, those who gardened regularly were less likely to suffer from dementia.

Not only does gardening reduce stress, but gardeners use their brains to plan garden they use visual and spatial reasoning to lay out a garden..

6. Buy a pedometer and walk 10,000 steps a day:

Walking daily can reduce the risk of dementia because cardio vascular health is important to maintain blood flow to the brain.

7. Read and write daily:

Reading stimulates a wide variety of brain areas that process and store information. Likewise, writing (not copying) stimulates many areas of the brain as well.

8. Start knitting:

Using both hands works both sides of your brain. And it's a stress reducer...

9. Learn a new language:

Whether it's a foreign language or sign language, you are working your brain by making it go back and forth between one language and the other.

A researcher in England found that being bilingual seemed to delay symptoms of Alzheimer's disease for four years.

(And some research suggests that the earlier a child learns sign language, the higher his IQ - and people with high IQs are less likely to have dementia. So start them early.)

10. Play board games such as Scrabble and Monopoly:

Not only are you taxing your brain, you're socializing too.

(Playing solo games, such as solitaire or online computer brain games can be helpful, but Dr Nussbaum prefers games that encourage you to socialize too.)

11. Take classes throughout your lifetime:

Learning produces structural and chemical changes in the brain, and education appears to help people live longer.

Brain researchers have found that people with advanced degrees live longer - and if they do have Alzheimer's, it often becomes apparent only in the very later stages of the disease.

12. Listen to classical music:

A growing volume of research suggests that music may hardwire the brain, building links between the two hemispheres.

Any kind of music may work, but there's some research that shows positive effects for classical music, though researchers don't understand why.

13. Learn a musical instrument:

It may be harder than it was when you were a kid, but you'll be developing a dormant part of your brain.

14. Travel:

When you travel (whether it's to a distant vacation spot or on a different route across town), you're forcing your brain to navigate a new and complex environment.

A study of London taxi drivers found experienced drivers had larger brains because they have to store lots of information about locations and how to navigate there.

15. Pray:

Daily prayer appears to help your immune system. And people who attend a formal worship service regularly live longer and report happier, healthier lives.

16. Learn to meditate:

It's important for your brain that you learn to shut out the stresses of everyday life.

17. Get enough sleep:

Studies have shown a link between interrupted sleep and dementia.

18. Eat more foods containing omega-3 fatty acids:

Salmon, sardines, tuna, ocean trout, mackerel or herring, plus walnuts (which are higher in omega 3s than salmon) and flaxseed. Flaxseed oil, cod liver oil and walnut oil are good sources too.

19. Eat more fruits and vegetables:

Antioxidants in fruits and vegetables mop up some of the damage caused by free radicals, one of the leading killers of brain cells.

20. Eat at least one meal a day with family and friends:

You'll slow down, socialize, and research shows you'll eat healthier food than if you ate alone or on the go.

[Thanks to Dilip for forwarding the email containing the foregoing information.]

PLAY WITH YOUR MIND: 100+ MIND GAMES FOR BRAIN FITNESS

'Play With Your Mind' features over 100 original mind games, brain puzzles, brain teasers and IQ tests.

If you haven't yet heard, playing brain games exercises your cognitive abilities and improves your brain fitness.

So take some time to explore around, play some games, have some fun ... and become smarter in the process.

Here's the link.

100 WAYS YOU CAN TAP INTO MORE OF YOUR BRAIN

Here's a link - with the courtesy of Amber Johnson from OnlineUniversities.com - to a very interesting resource that offers '100 Ways You Can Tap Into More of Your Brain'.

Thanks, Amber, for sharing.

DEBUNKING 10 BRAIN MYTHS

From the book, 'The Sharp Brains Guide to Brain Fitness', comes this interesting debunking exposition on myths pertaining to brain health & brain training.

A quick one:

Myth 1. Genes determine the fate of our brains.

Myth 2. Aging means automatic decline.

Myth 3. Medication is the main hope for cognitive enhancement.

Myth 4. We will soon have a Magic Pill or General Solution to solve all our cognitive challenges.

Myth 5. There is only one “it” in “Use It or Lose it”.

Myth 6. All brain activities or exercises are equal.

Myth 7. There is only one way to train your brain.

Myth 8. We all have something called “Brain Age”.

Myth 9. That “brain age” can be reversed by 10, 20, 30 years.

Myth 10. All human brains need the same brain training.

Go to this link to read about it.

[The images in this post are the intellectual property of Dilip Mukerjea.]

100 FUN & FREE ONLINE TOOLS TO MEASURE YOUR BRAIN FITNESS

If you are keen to keep your brain sharp & agile till as well as throughout your Third Age, here's the link to '100 Fun & Free Online Tools to Measure Your Brain Fitness'.

Have fun & enjoy your exploration!

10 PLACES TO TRAIN YOUR BRAIN FOR FREE

Here's the link to 10 fantastic resources from Brain Training 101 that offer some quality brain training:

1) NeuroNation;

2) Dakim Brain Fitness;

3) Fit Brains;

4) CogniFit;

5) The Oiginal Memory Gym;

6) Brain Waves;

7) Brain Connection;

8) Rinkworks Brain Food;

9) Thinks.com;

10) Happy Neuron;

Enjoy your exploration.

FIVE DOMAINS OF THE 'BRAIN HEALTH LIFESTYLE'

According to the latest website information, of the Alzheimer's Foundation of America (AFA), brain health begins in the womb, and needs to be promoted across your lifespan.

It therefore recommends the following five domains of the “Brain Health Lifestyle” to help build up your brain reserve, which is a vital step on your journey toward successful aging.

1) Socialization:

- Do not isolate or segregate as you get older.
- Join groups and social organizations in your community.
- Maintain and build your friendship and family network.
- Be forgiving.
- Develop hobbies.
- Do not retire.

2) Physical Activity:

- Walk between 7,000 and 12,000 steps daily. Walk several times a week. Buy yourself a pedometer to remind yourself to walk and to keep track of your daily steps.
- Dance.
- Do gardening.
- Knit.
- Do aerobic exercise.
- Use both sides of your body more often: become ambidextrous.

3) Mental Stimulation:

- Learn a second language.
- Read and write (use your nondominant hand) on a daily basis; the more complex, the better.
- Learn sign language.
- Play board games.
- Travel.
- Play a musical instrument.
- Listen to classical music.
- Problem solve.

4) Spirituality:

- Pray on a daily basis.
- Regularly attend a formal place of worship.
- Learn to meditate.
- Learn relaxation procedures with deep breathing and muscle relaxation.
- Slow down.
- Do not be afraid to say no.

5) Nutrition:

- Eat 80 percent of what you intend to eat at each meal.
- Eat with utensils so you eat less.
- Eat healthier foods.
- Increase your intake of Omega 3 fatty acids, walnuts and unsalted nuts.
- Increase your intake of antioxidants.
- Eat colored fruits (grapes, apples, cantaloupe and berries) and vegetables, especially green leafy vegetables. The U.S. Food and Drug Administration recommends five servings of fruit and vegetables a day.
- Decrease your intake of processed foods and red meats.
- Eat one sit down meal a day with others.

[The foregoing advsiory is drawn from the work of Dr Paul Nussbaum, chairman of AFA’s Prevention Advisory Board, author of “Your Brain Health Lifestyle”, & chief scientific officer for Fit Brains, an online brain fitness program.]