You can grow new brain cells. Here's how - Sandrine Thuret

#brain_health, #diet, #habits

Summary: "You can grow new brain cells. Here's how | Sandrine Thuret - YouTube"

  1. Neurogenesis in Adults: Adults can grow new nerve cells, a process known as neurogenesis. This primarily occurs in the hippocampus, a region essential for learning, memory, mood, and emotion.

  2. Importance of New Neurons: New Neurons play a pivotal role in memory formation and differentiation. Blocking the ability of the adult brain to produce new Neurons in the hippocampus hinders certain memory abilities. There's also a direct link between neurogenesis and mood, with implications for conditions like depression.

  3. Factors Impacting Neurogenesis:

    • Positive Impact: Learning, sex, running, and certain dietary choices.
    • Negative Impact: Stress, sleep deprivation, and aging.

  4. Diet's Role in Mental Health: Diet influences mental health, memory, and mood, possibly mediated by the production of new Neurons in the Hippocampus. The texture of food, its timing, and quantity also play a role.

  5. Physical Activity and Neurogenesis: Running, or any activity that increases blood flow to the brain, can boost neurogenesis. A study highlighted the significant increase in new Neurons in mice provided with a running wheel.

Guide: Diets and Lifestyle Recommendations for Boosting Neurogenesis

  1. Dietary Choices:

    • Increase Intake of:
      • Flavonoids: Found in dark chocolate and blueberries.
      • Omega-3 Fatty Acids: Present in fatty fish like salmon.
      • Resveratrol: Found in red wine.
    • Practice:
      • Calorie Restriction: Reduce daily caloric intake by 20-30%.
      • Intermittent Fasting: Space out meal times to promote neurogenesis.
    • Avoid:
      • High saturated fat diets.
      • Excessive alcohol consumption.
      • Soft diets: Opt for crunchy foods that require mastication.

  2. Lifestyle Choices:

    • Engage in Learning: Stimulate your brain with new information or skills.
    • Physical Activity: Running or any vigorous exercise that promotes blood flow to the brain.
    • Manage Stress: Find relaxation techniques that work for you, such as meditation or deep breathing exercises.
    • Prioritize Sleep: Ensure you get adequate and quality sleep.
    • Maintain a Balanced Sex Life: While sex can boost neurogenesis, balance is key to avoid potential negative impacts like sleep deprivation.

Remember, while these recommendations are based on current research, individual results may vary, and it's essential to consult with healthcare professionals for personalized advice.