Brain Health: from fog to flow with habits and herbs

Let’s be honest, the demands of modern living can be a lot to manage. Each week we’re tracking the needs of our work, our family, our communities, our finances, our homes and ourselves. It’s no wonder we feel mentally taxed.

Especially when worry sets in or stress takes over.

It can be hard to focus, let alone get creative and problem solve.

Join me as I explore how we can give our brain a boost and enjoy the satisfaction of cognitive flow.

What we don’t need

Certain diet and lifestyle habits can work to limit and degrade our brain function:

Sugar: a huge culprit with negative impact to brain capacity, leading to fog, decreased concentration, anxiety and depression. In the long run it is associated with Alzheimer’s which occurs due to insulin resistance inside the brain, (becoming known as Type 3 diabetes).

Dehydration: lack of water means that circulation to the nerves is poor, which means more build-up of wastes to slow things down and less delivery of vital nutrients including oxygen. Headache and confusion are symptoms, as well as tiredness and fatigue.

Gluten: an allergy or intolerance causes inflammation in the brain which presents as foggy thinking, memory issues, headaches, migraines, anxiety and depression.

Lack of exercise: the impact of not exercising means the brain doesn’t get the benefit of an increase in blood flow which is very cleansing and enriching, clearing out the waste products and bringing in the nutrients for healthy function and repair. This cognitive impairment increases the risk of dementia and Alzheimer’s disease.

Unhealthy Fats: brain and nerve cells are predominantly made of fat. Unhealthy fats, (trans/hydrogenated/over-heated), are ones which disrupt normal functioning. Their impact to the brain includes decreased memory, mood and behavioural issues.

Chronic stress and anxiety: involve the peripheral nervous system (PNS) daily, overloading it and interfering with both neurotransmitters and hormonal messaging. An overactive nervous system and underactive hormonal response lead the body into a state of trauma and exhaustion. A trauma state means that we struggle with learning, memory, general thinking and reflection.

Lack of sleep: insomnia also leads the body into a state of trauma, as it is a condition of sustained stress upon the body which does not allow for necessary repair and restoration. We all notice that sleep deprivation involves vastly reduced concentration and higher mistakes.

Structure and Function

Brain cells, including neurons, are composed of amino acids which are the building blocks of proteins. They are coated in a myelin sheath made of up to 85% fat. This lipid coating acts to insulate the nerves and speed up transmission. What this means is faster processing of information which makes learning easier and helps avoid cognitive decline. Low myelination is also associated with low mood and depression.

Nerves require calcium and potassium to regulate electrical impulses, and amino acids to create the neurotransmitter substances between neurons.

The brain and spinal cord make up the central nervous system, (CNS), leaving the rest of our nerves to make up the peripheral nervous system, (PNS). The PNS includes the sympathetic and parasympathetic nervous system, (SNS & PSNS).

The nervous system is very closely linked to our system of hormones, our endocrine system. Collectively they are known as our neuro-endocrine system. Put simply, both produce messages that make things happen, (thinking, learning, moving, feeling), the NS via nerves, and the hormones via the blood.

Brain Food

A health diet for nervous system health includes minerals, vitamins, proteins and fats.

Leafy greens are one of the best sources of minerals for nerve health.

Vitamin C also has an important role in the nervous system. It’s involved in myelin sheath formation, protects against toxicity and is involved in transmission from nerve to nerve.

B vitamins, especially B1, B6 and B12 are involved in repairing nerve fibres making them stronger and are also involved in providing nerves with energy which all contribute to smoother functionality.

Healthy fats for the brain and nerves particularly include omega 3 oils, specifically EPA and DHA, (eicosapentaenoic acid & docosahexaenoic acid), which are essential fatty acids that are harder for the body to create. Fish and blue/green algae are the richest sources. Other omega 3 sources are flaxseeds, chia seeds, walnuts and eggs.

Protein is broken down into amino acids which are used to make neurotransmitters, including tyrosine, tryptophan, histidine and arginine. One reason why we reach for the dark chocolate is because it contains tryptophan, the precursor of serotonin, our happy wakeful hormone! (& neurotransmitter).

Mental Activity, Rest and Reset

A great diet will ensure your brain and nervous system have all the resources in needs for healthy structure, function and repair. There are also habits and tricks we can incorporate into our lifestyles that support greater brain capacity.

Our level of rest needs to support our level of activity. Sleep is obviously paramount to a brain on form, however, setting aside short frequent rest periods during the day will offer a massive brain boost.

Our mental activity ranges from bored to stimulated to over-stimulated and all affect our clarity of thoughts, speed of processing, and general ease in mental tasks. Under or over stimulation can foster an anxious thought state, as well as mental exhaustion.

As our emotions get involved, our mood can be affected which impacts cognitive flow and satisfaction. A combination of high mental and emotional output is incredibly draining. Fog and fear are sure signs that we need to get out of our head and into our body. It is a sign that we are carrying stress that needs metabolising with movement.

Some movements release feel-good chemicals which boost motivation and flow; however, many involve stimulating the vegas nerve as well. This allows a switch from SNS predominance to PSNS function. Moving from “fight or flight” mode to the “rest, digest and repair” state. Basically, taking us from fear to ease, high alert to rest, and from panic to a slowing down that means our cognitive functions can get a look in.

Here are ways that work to rest and reset:

Relaxing music, walking barefoot, meditation, nature bathing, Qigong, calming mantras, laughing, singing, massage, stroking animals, playing with hair, tapping, bouncing, rocking, yoga, dancing, deep breathing exercises, hot baths, cold water plunge, being heard, enjoyable visualisations, walking, cuddling, poetry, gentle movement…

Pick out your favourites to create your own menu, pin it up and refer to it whenever you feel like you need a reset.

Remember that vigorous exercise has a place, however, too long, too frequent, or at max output is very stressful for the body and requires adequate rest to avoid CNS fatigue, a well-known phenomenon in certain sports that involve high power and strength output.

Herbal Medicines

Nervous system herbs are plentiful. Actions include sedatives, relaxants, stimulants and tonics. There are also herbs which act as cognitive enhancers, and they work in a variety of ways.

Ginkgo and rosemary for example, increase oxygen flow to the brain. Chamomile is sedative and particularly great for easing shock. There are stronger sedatives which make great sleep mixes to boost sleep quality, and more stimulating herbs to enhance our alertness.

Cognitive enhancers improve our general mental performance including, concentration and memory. They also speed up recovery of taxed cells.

Nervous system tonics feed the nerves with nutrients required for strength and repair. They work especially well to restore a state of nervous exhaustion or feeling ‘frazzled’, or ‘all-gone-to-pieces’. There are many that ease anxiety and enhance mood.

They are hugely supportive during periods of transition where there is higher mental and emotional output. At this time nerves create more waste products, demand a higher number of resources and need more rapid repair than in everyday life.

Adaptogenic herbs and medicinal mushrooms come into play wherever there is stress as they help the body adapt more favourably. This means we feel more resilient and better able to manage. Most also act to support adrenal gland function which of course works in synergy with the nervous system to meet the high cognitive demands of modern living.

The beauty of working with a qualified herbalist is that we can create a personalised blend that matches your specific needs.

Final word

Understanding what brain and nerves cells are made of helps us get behind providing great nutrition for optimum brain functioning. Knowing what inhibits our brains potential lets us know what to steer clear of. Incorporating daily habits that rest and reset our nervous system allows for great cognitive freedom, flow and creativity.

Herbal medicine has much to offer in supporting the health and restoration of the brain and nervous system, leading to more satisfaction in tackling the mental everyday tasks of modern day living.

Get in touch if you would like a personalised herbal tonic to support your brain health!

Lavender tea