How to boost IQ?
How to improve memory?
How to improve brain speed?
How to improve focus?
The 2011 movie Limitless starring the oh, why can’t I look like him, and he speaks fluent French, son-of-a-bitch Bradley Cooper involves a struggling writer who through a chance encounter finds himself in possession of NZT, a unregistered drug cooked in the kitchen that once taken allows the recipient a 100% all access pass to their brains capabilities. Within 2 months Cooper’s character, Eddie Morra, is brokering the biggest merger in cooperate history. Eddie Morra’s cognition jumps to fictional heights -presently- that allows for an entertaining film, these posts will be held in the grasps of reality. You may not be brokering the largest merger in cooperate history but with some practice and consistency following the suggestions from this and upcoming articles will definitely have a ramped up version of your present brain, your brain 2.0 if you will.
What is cognition?
Cognition is a loose umbrella term capturing human brain mental and intellectual capabilities such as attention, memory, learning, judgement, evaluation, creativity, motivation, processing speed, linguistic performance and perceptive abilities.
Having an improvement in any of these cognitive abilities would surely improve work productivity but also every activity in life.
The question from most readers will be “can nutrition really effect cognition?” and the answer is of course an indubitable yes! Every molecule of our being is made up what we have consumed, this includes our brains, our brain is us, it’s who we are and a brain that is dehydrated, made up of fast food and processed crap will function at a lower frequency when compared to a brain that is hydrated and fueled with meat, fish and vegetables. Nutrition is key to a healthy brain.
The word “nutrition” means to nourish. Nourishment has the subheadings of:
– breath
– water
– food
– social
– movement
– supplements
– stimulus/practice
– environment
Today’s post comes under “food” and “supplements”.
What is DHA and EPA? DHA (docosahexaenoic acid) is the principal fatty acid in brain grey matter and EPA (eicosapentaenoic acid) serves as precursors to powerful anti-inflammatory lipids and competes with pro-inflammatory lipids for cell membrane space.
Why is it important? DHA may have actually played a pivotal part in why we can empathise, reason, think existentially, mathemistise and seemingly ignore or adhere to our baser instincts creating the illusion of free will. The foundation to any structure are it’s building blocks, DHA are the building blocks to the brain.
DHA/EPA will from now be referred collectively as omega 3’s. Omega 3’s have been part of our evolution and serve two major functions:
1. to build our brains
2. to lower inflammation
What can omega 3’s do for me?
In a very real way omega 3’s may:
1. improve episodic memory (experiential memories of personal events)
2. improve reaction speed
3. improve mood and outlook
4. improve focus and attention
5. improve working memory (manipulating transitory information to perform tasks such as reasoning and learning)
6. decrease symptoms of depression
7. decrease anxiety and neurotic tendencies
How does it work?
Omega 3’s may improve cognitive abilities via:
1. brain cell regeneration
2. enhancing the effects of exercise on cognition and BDNF (Brain Derived Neuotrophic Factor)-related synaptic plasticity (ability to stimulates new brain cell development and communication)
3. crossing blood-brain barrier to lower known markers of Alzheimer’s
4. reducing neuroinflammation
5. protecting against the build up of amyloid proteins (one protein highly associated with Alzheimer’s) in certain parts of the brain
6. protecting neuroglial cells (clean up brain “debris”; transport nutrients to neurons, hold neurons in place; digest parts of dead neurons; regulate content of extracellular space and provide the insulation (myelin) to neurons)
7. provide the building blocks for repair
Where do i find omega 3’s?
1. Breast milk
2. Food
3. Supplementation
Breast is Best
The level of omega 3’s, specifically DHA, at birth predict intellectual development later in life. In fact the richest source of DHA for children is mothers breast milk and may play a part in explaining why children that are breast fed have higher IQ’s, do better at exams and have fewer mental health problems than their formula fed counterparts.
Food Sources:
– Salmon
– Mackerel
– Herring
– Sardines
– Eggs
– Flax
– Grass fed beef
Supplementation
Supplementing with fish oil is the most heavily researched, publisised and popular method of increasing intake of omega 3’s. The benefits are it’s convenient, measurable and a good fish oil supplement distills toxins from the oil and usually add a antioxidant to the mix.
My two favourite fish oil supplements are EPA-DHA 720 Blend and Uber DHA from the poliquin range.
* it should be noted their are three omega 3’s but the third ALA (alpha linolenic acid) is not as bio-available as DHA and EPA.
**supplements can be purchased at DUO. Simply phone 0207 352 5399 and check stock. Items can be ordered.
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Michael Hannon
To Achieve Your Goals in Health and Fitness contact us for Personal Training, Massage, Biosignature, Osteopathy and A.R.T (active release techniques) visit DUO’s website (duochelsea.loc) or call 0207 352 5399 to book an appointment.
