Download BRAIN HEALTH

BRAIN HEALTH
MAINTAINING EMOTIONAL WELLBEING
By Sharon Platt-McDonald ©
BUC Health Ministries Director & Disability Awareness Coordinator
© Sharon Platt-McDonald
MALE BRAIN – FEMALE BRAIN
© Sharon Platt-McDonald
MALE BRAIN – FEMALE BRAIN
GENDER DIFFERENCES
• Men are from Mars, Women are from Venus
or the religious alternative –
• Men are from Israel, Women are from Moab
© Sharon Platt-McDonald
GENDER DIFFERENCES
So what are the differences?
Facts:
• Brain cells - men have 4% more brain cells
than women, and about 100 grams more brain
tissue. Women have asked why men need
more brain tissue in order to get the same
things done. Science is still working this out!
© Sharon Platt-McDonald
GENDER DIFFERENCES
• Brain weight - The average adult male brain
weighs about 11-12% more than the brain
weight in women.
© Sharon Platt-McDonald
GENDER DIFFERENCES
• Size - MRI scans show that the corpus
callosum, which regulates communication
between the brain's hemispheres, is larger in
females than males.
© Sharon Platt-McDonald
GENDER DIFFERENCES
• Brain usage - Men tend to be more left
brained, while women uses both sides more
© Sharon Platt-McDonald
GENDER DIFFERENCES
• Language – Men use the dominant
hemisphere (usually the left side) for
language, but a larger number of women are
able to use both sides for language -hence the
challenge to stop women talking!
© Sharon Platt-McDonald
GENDER DIFFERENCES
• Stroke advantage - Woman who suffer a
stroke in the left frontal lobe of the brain,
usually retain some language from the right
front side. However, men having the same left
sided damage are less likely to recover speech
as fully.
© Sharon Platt-McDonald
GENDER DIFFERENCES
Emotional expression – The deep limbic system
is responsible for emotions and bonding and is
larger in females than males. As a result,
women create bonds easily, are more
expressive and in touch with their feelings
than men.
© Sharon Platt-McDonald
GENDER DIFFERENCES
Depression risk –
• A larger deep limbic system however makes females more
susceptible to depression, particularly at times of significant
hormonal changes such as puberty, menstruation, postnatal
period, and at menopause.
• Women attempt suicide three times more than men.
However, men kill themselves three times more than women,
partly because they become disconnected more easily and
use more violent means of dying.
© Sharon Platt-McDonald
GENDER DIFFERENCES
• Brain activity - males demonstrate more
activity in the mechanical centers of the brain,
while women have more activity in the verbal
communication and emotion centers of the
brain
© Sharon Platt-McDonald
GENDER DIFFERENCES
• Communication - Generally girls develop
conversational skills much earlier than boys
© Sharon Platt-McDonald
GENDER DIFFERENCES
• Visual accuracy and spatial awareness - Boys
appear to develop better distance vision and
space perception than most girls which gives
boys an advantage at some sports
© Sharon Platt-McDonald
Brain Facts
• Oxygen plays a key role in brain health. Developing
the efficiency and depth of your breathing improves
brain function.
• Adequate water is essential to balancing
physiological and biochemical processes in the body,
as well as nerve and brain function.
• A diet rich in antioxidants slows the aging process
and diseases associated with brain degeneration
• Exposure to toxic substances damages the brain,
accelerates aging and increases the incidence of
memory loss
© Sharon Platt-McDonald
Brain Facts
• Unstable blood sugar levels damages brain
cells and impair brain function
• Thyroid dysfunction can impact mood and
mental wellbeing.
• Exercise increases mental agility and alertness
• Nurture your body; nurture your brain and
enhance its functional capacity
© Sharon Platt-McDonald
Mood and food
• The nutritional aspect of food has been found to affect mood.
For example: A UK study by Benton and Cook (providing
similar results to several other studies) demonstrates an
association between low selenium intake and a significantly
greater incidence of depression and other negative mood
states.
• Additionally, several studies report changes in eating patterns
when individuals are stressed.
© Sharon Platt-McDonald
Brain boosters
Foods for brain health
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Avocados
Bananas
Brewer's yeast
Broccoli
Brown rice
Brussel sprouts
Cantaloupe
Flaxseed oil
Greens
Legumes
Oatmeal
Oranges
Peas
Potatoes
Romaine lettuce
Soybeans
Spinach
Walnuts
Wheat germ
© Sharon Platt-McDonald
Brain drainers
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Alcohol
Artificial food colorings
Artificial sweeteners
Colas
Corn syrup
Frostings
High-sugar "drinks"
Hydrogenated fats
Junk sugars
Nicotine
Overeating
Processed foods
Animal products
White bread
© Sharon Platt-McDonald
Omega 3 and brain nutrition
• Medical studies have shown that omega 3 oils play an
important role in brain development.
Foods rich in Omega 3
• The richest sources of Omega 3 is found in algae,
oily fish, broccoli, walnuts and flax seed
(ground / milled flax seed or flax seed oil is best).
Flax oil is also available in vegetable capsules.
• Other sources of Omega 3 are: olive oil, leafy green
vegetables, pumpkin seeds and soybeans.
© Sharon Platt-McDonald
Good sources of Omega 3 Fats
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Flaxseed oil
1 tablespoon (14g)
Flaxseed, ground
1 tablespoon (24g)
Rape Seed oil
1 tablespoon (14g)
Walnuts
1 oz (28g)
Tofu
4.5oz (126g)
© Sharon Platt-McDonald
Vitamin B
A key vitamin crucial to brain health is Vitamin B.
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B vitamins
Help the body release energy from food to support vitality and
stamina.
Also help the nervous system carry information to and from the
brain.
Vitamin B12 in particular is essential for cell growth and replication
and helps to support nerve and brain health.
The Anti-Stress Vitamin Pantothenic acid (Vitamin B5) is essential
for normal physiological functions
© Sharon Platt-McDonald
Vegetarian sources of Vitamin B
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Vitamin
B1 (thiamine)
B2 (riboflavin)
B3 (niacin)
B5 (pantothenic acid)
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B6 (pyridoxine)
B12* (cobalamine)
Folic acid
Biotin
Choline
Source
Soya beans, brown rice, sunflower seeds
Almonds, mushrooms, whole grains
Legumes, whole grains, avocado
Brewers’ yeast, mushrooms, avocados, egg
yolk, whole grains
Whole grains, legumes, bananas, seeds , nuts
Eggs, fortified soya cheese
Leafy green vegetables, legumes, nuts, eggs,
wheat germ
Nuts, brewers’s yeast, egg yolk
Nuts, pulses, citrus fruits, wheatgerm, egg yolks
© Sharon Platt-McDonald
VEGANS
*Vegans are recommended to ensure their diet includes foods
fortified with vitamin B12.
A variety of B12 fortified foods are available. These include:
• breakfast cereals
• plant algea
• seaweed
• soya products,
• soya milks,
• tempeh
• Vecon vegetable stock,
• veggie burger mixes,
• yeast extracts,
© Sharon Platt-McDonald
Vitamin D
• New studies on Vitamin D from researchers in California suggests that
Vitamin D may help promote brain health.
• Once Vitamin D is converted in the body to its active form, calcitriol, it
binds to receptors in the brain.
• Scientists at the Children’s Hospital & Research Centre Oakland CA are
also questioning whether there is convincing biological or behavioural
evidence linking vitamin D deficiency to brain dysfunction.
© Sharon Platt-McDonald
Vitamin D sources
Source:
• The main sources of Vitamin D is from sunlight on
our skin.
• Other sources include eggs, dairy products, oily
fish, mushrooms and fortified foods. Research
suggests that Vegans require Vitamin D from
fortified foods such as cereals, soya or rice milk,
yeast or supplements particularly in winter.
© Sharon Platt-McDonald
Minerals
• Magnesium works with B vitamins to help the body
release energy from food, and enhance nervous system
and muscles function.
Sources: Cashews, beetroot, dates, raisins and soybeans
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• Zinc – the brain’s antioxidant. Also protects the blood
brain barrier against toxins.
Sources: Beans, lentils, peanuts, seeds, wholegrain
cereals
© Sharon Platt-McDonald
ANY QUESTIONS?
© Sharon Platt-McDonald