Phineas Gage was a railroad worker who, at age 25, in the year 1848, had a metal rod shoot through his skull in an explosion accident. This rod went through his cheek, behind his eye socket, and out the top of his skull. He not only lived, but showed no physical problems other than being blind in his left eye and having some weakness in his cheek muscles. What did change was his personality. Known as having an “even-tempered personality” prior to the accident, after the accident, he was described as “fitful, irreverent, indulging at times in the grossest profanity, which was not previously his custom.”
The Gage case essentially triggered the study of neuroscience, launching us to dive deeper into the complexities of the human brain. According to John Hopkins, “The brain is a complex organ that controls thought, memory, emotion, touch, motor skills, vision, breathing, temperature, hunger and every process that regulates our body.” Many would agree that the brain is the most important organ in the human body, as well as being the most complex. The brain has intrigued us, confused us, and impressed us. There is more interest in the brain and its workings these days with concussions, dementia, and Alzheimer’s being of great concern to so many.
A few fun facts about the brain… 60% of the human brain is made up of fat… there are 60 billion neurons in the brain which form up to a quadrillion connections… electrical impulses in the brain travel up to 350 miles per hour… the brain weighs approximately 3 pounds… it is not fully developed until 25 years old… and it has the ability to reorganize its structure and adapt due to new experiences and learning all through life.
Because the brain is such a critical organ, it must be cared for properly. There are things you can do to maximize its function and to minimize the risk of brain dysfunction such as Alzheimer’s, dementia, Parkinson’s, and Multiple Sclerosis. To keep it simple, I will give you four keys to improve your brain.
First, because the brain is made up of 60% fat, you must get enough healthy fat in your diet. Healthy omega-3 fats are found in fish, grass-fed beef, Grass-fed butter or ghee, olive oil, walnuts, and flax and chia seeds. We get too many omega-6 fats in processed foods and seed oils, so it is just as important to reduce your consumption of omega-6 fats while increasing your intake of the omega-3s. A healthy ratio between the omego-3 and omega-6 fats is required. Most Americans do not get enough omega-3 fats, so taking supplements is almost a must. I take a fish oil supplement daily.
Second, exercise is a required nutrient for the brain. Working out increases muscle and burns fat, but it also builds the brain. Exercise improves blood flow to the brain, providing the oxygen and nutrients it needs. It stimulates new brain cells, enhancing memory and learning. Exercise releases neurotransmitters in the brain, positively affecting mood, energy, and outlook on life. Moving your body daily and flexing your muscles releases a protein called Brain Derived Neurotrophic Factor (BDNF), often referred to as “Miracle Grow for the brain,” because it is so important in protecting neurons and improving their ability to adapt and grow. You MUST move your body daily, mixing it up between cardiovascular exercise and resistance training.
The third key to better brain function is sleep. The amount and quality of your sleep directly affects your brains performance. Poor sleep, or not enough of it, leads to brain fog, irritability, fatigue, memory issues, and even changes in metabolism that affect appetite and weight gain. The glymphatic system is active during sleep, which flushes toxins and metabolic waste out from between brain cells. Roughly 7-9 hours of sleep is ideal. Other tips to improve sleep… keep the room as dark as possible… keep the room colder (65-68°F) … take a hot shower, sit in a sauna, or go in a hot tub prior to bedtime (this triggers your body’s cooling mechanism so your temperature drops as you sleep) … minimize screen time prior to bed to avoid blue light (1-2 hours prior to sleep) … and try to go to bed at the same time each night.
Lastly, eat a diet loaded with whole, real foods, and avoid processed junk foods and sugar. What you eat directly affects brain function. Healthy foods provide the brain with the building blocks it needs to perform, grow, adapt, and heal. Artificial coloring and flavors, refined carbohydrates, alcohol, sodas, seed oils, sugar substitutes, and sugar all adversely affect brain function. What you eat directly impacts moods, behavior, attitude, and drive. Alzheimer’s disease is now being referred to as Type 3 diabetes due to its relationship with insulin resistance. Inflammation due to a poor diet can cause or affect mood-altering conditions, mental health conditions, attention, and memory, and is directly linked to depression. What you eat is critical to brain health.
Your brain runs your organs, tissues, and cells, retains your memories, impacts your moods, organizes your thoughts, and shapes your perception of the world. You have a say in how well it works and how long it lasts. Your lifestyle choices matter. Avoiding accidents like Phineas Gage’s is another key to optimizing brain health, but eating better, moving more, and sleeping well are actionable steps you can take today. Your brain will thank you!
