Better Brain Food

Question 1

What factors influence your brain’s performance?

Answer 1

Genetics
Activities (physical and mental)
Lifestyle practices (eg meditation)
Diet
Injuries

Question 2

What is a neuron?

Answer 2

Neurons are the basic units of the nervous system.
They are composed of a cell body or soma, an axon and dendrites.
They facilitate communication between the brain and the rest of the body. They receive messages from outside the brain, process that information, and send messages back to the body.

Question 3

How many neurons are there in the brain?

Answer 3

86 billion.

Question 4

What are glia?

Answer 4

Glia cells are the support system for neurons. They provide nourishment for the neurons and get rid of waste.

Question 5

What is BDNF and what is it’s function?

Answer 5

Brain derived neurotrophic factor.

It plays a key role in neuroplasticity, by building new connections between neurons.

Question 6

What can we do to influence the production of bdnf?

Answer 6

1. Exercise (most powerful)
2. Reducing stress, anxiety and depression
3. Meditation
4. Eating adequate amounts of protein and keeping a good reserve by maintaining body muscle.

Question 7

What is the blood brain barrier?

Answer 7

The blood brain barrier acts provides a layer of protection between what is in the blood and the highly sensetive brain cells. Only certain things can move from the blood to the brain via special carriers.

Question 8

How is the blood brain barrier relate to alzheimers and insulin resistance?

Answer 8

1. The substance that builds up in the brain in Alzheimer’s (beta amyloid) uses the same transporter to get out of the brain as a breakdown product of the hormone insulin.
2. In insulin resistance there is more insulin in the blood and therefore the brain than usual and it needs to be removed when it’s work is done.
3. So, if the carriers are loaded with insulin breakdown products on their way out the brain, their capacity to remove excess beta-amyloid might be reduced.

Question 9

What are neurotransmitters?

Answer 9

Neurotransmitters are the body’s chemical messengers.They transmit messages between neurons, or from neurons to muscles.

Question 10

What is a synapse?

Answer 10

A synapse is the small space between two neurons.

Question 11

Why are blood vessels important to brain health?

Answer 11

About a quarter of blood pumped out of the heart at any time is flowing thru the brain, bringing oxygen, and nutrients so it can do its work. Anything that hampers blood flow can affect the brain’s capacity and contribute to cognitive decline.
The blood also supports the glymphatic system - which is a waste removal mechanism.

Question 12

What is the most powerful thing you can do to support brain health?

Answer 12

Regular physical activity.

Question 13

How does physical exercise boost brain health?

Answer 13

1. Maximises blood flow through the body and brain, getting nutrients and oxygen to brain cells.
2. It helps in the production of BDNF.
3. It assists with glucose metabolism and produces insulin resistance. This is important because insulin resistance is associated with dementia.
4. It increases levels of mood enhancing neurotransmitters.
5. It greatly reduces chronic inflammation.
   

Question 14

What are prebiotics?

Answer 14

Foods that encourage the growth of good bacteria already in your gut.

Question 15

What are probiotics?

Answer 15

Foods that contain good bacteria.