Indholdsfortegnelse for Fit and Healthy Brain i Your Guide to Success

We exercise our legs, stomachs, arms and backs, but how many of us can honestly say we put the same effort into our brain? And that’s bizarre, because while lots of people would love toned arms or a six-pack, the brain is the one organ that makes you you. What would you be without it? Imagine two patients in a hospital ward. One is brain-dead – there’s no cerebral activity, even though the rest of the body is functioning normally. The other is wide awake, but paralysed from the neck down. How do you see them? Chances are, you think of the brain-dead person as ‘just’ a body, while the paralysed patient remains 100 percent human. Unlike our muscles, we don’t tend to think of the brain as something that…

1 Make a checklist What are the ten things you’re most worried about happening in the next three months? Write them down and make a note in your calendar to check the list when the time is up. How much of it actually came true? You’ll probably see that many – if not all – of your fears were unfounded. 2 Remember that worrying about something has little effect on the outcome. Often, you’re just wasting energy better used elsewhere. 3 Release the pressure Many fears grow out of all proportion when they remain locked inside your head. Try saying them out loud – it’s like opening a pressure valve. 4 Exercise is the perfect antidote. When you start to work your body, it stops the negative thoughts from swirling…

Before you start this article, put the magazine under one arm, a blanket under the other, and find the nearest green space where you can sit and read. It could be a park, a wood or your garden. While you’re enjoying your leisurely reading, you’ll benefit your brain without having to do anything in particular. There is no easier or more pleasant way to stimulate your brain and mind than to get out into nature. Countless studies have shown that simply being in a natural environment is beneficial; it not only relaxes you, but also helps you to cope with stress, depression and the pressures of everyday life, while recharging your brain. Luckily, nature is everywhere, so you just have to take advantage of it, preferably with all your senses…

You stand on the yoga mat, sweating from top to toe, your legs wobbling from the effort of maintaing the pose. Do you give up? No. You grimace, tighten your jaw and hold your breath because the exercise demands it. But how does all this help your brain? Step back from the yoga mat and think about how you react when you face a difficult situation. Do you flee? Do you fight a fierce battle? Do you try to understand what’s going on? Or do you take the path of least resistance? It raises the question: is there a similarity between how you behave on the yoga mat and your behaviour in daily life? There are many indications that the answer is yes. There’s a connection, and this means your…

GOOD FOR SLIMMING DOWN Asparagus is low in calories but has a lot of dietary fibre, which keeps you feeling full. Green, white and purple asparagus are all brilliant if you're looking to lose weight. LOOKING AFTER YOUR HEART Asparagus's plentiful supply of potassium helps regulate blood pressure, making it a heart-friendly food if you have it on the menu regularly. FEEDING THE BRAIN All asparagus contains a good dose of vitamin E, which promotes blood circulation in the brain, helping to keep your brain fed and your mind sharp. SUITABLE FOR... ...steaming for a few minutes then serving with lemon zest and olive oil. ...slicing and adding raw to salads or stews just before serving. ...eating with prawns and savoury products such as Parma ham or Parmesan cheese. STORAGE…

Before you take your first sip of coffee of the day, you fumble and drop your phone. “Oh, how clumsy!” At the same time, you suddenly remember that you have an important meeting at work in half an hour. “I don’t usually forget things like that!” And on your way there, you almost go through a red light. “I need to concentrate!” Sound familiar? And have you wondered whether it’s because your brain is deteriorating? Don’t worry. It’s not. You probably just have too much on your plate – and are using your brain for something for which it’s not designed. That’s why it’s as important to take care of your brain as it is to keep every other part of your body in excellent condition. It faces countless challenges…

Willpower is being able to put off something that you want to do – and to keep at it, even when the finish is far off. For many, it’s also about resisting temptation and curbing your urges, such as when it comes to having afternoon cake at work. Clearly, willpower and self-control can take a heavy toll on you both physically and mentally. The good news is that, just like your physique, it can be trained. Make a habit of challenging yourself. Studies show that by regularly practising behavioural changes, you can improve your self-control. So here are 10 exercises that can convert your good will into iron will. 1. Set aside 10 minutes to meditate Meditation can improve your willpower, even when it’s for as little as ten minutes at…

When your head hurts, it saps your energy, focus and concentration. For some, headaches can be a recurring daily nuisance that’s almost debilitating. Headaches have become one of the most common ailments that otherwise healthy people have to contend with. For many, a headache develops from one or more of the following: having a stressful lifestyle, remaining in one position at a desk for too long, not moving enough, overthinking, breathing too shallowly or failing to get enough sleep at night. A US study estimates that up to 4% of the population suffer from chronic tension headaches, with 65% of those being women. Muscles working overtime Tension headaches are also known as stress headaches because they arise from the stress and muscle tension your body is exposed to – for…

Do you prefer to eat a bowl of cultured yoghurt with berries or a Danish pastry for breakfast? It's not just a question of taste, such choices also dictate whether you can expect a long, healthy, happy life or years dogged with depression, Alzheimer’s, MS, ADHD and other so-called neurological diseases. More and more scientists are convinced that many of the diseases that continually threaten our mental well-being arise in the gut and can be prevented and cured with food: real, natural food that causes billions of good bacteria in the gut to thrive and become so powerful that they can effectively fight off the harmful gut bacteria with which they are in conflict. What's more, feeding the friendly gut flora gives us an instant boost. Good bacteria feeds and…

Dark chocolate Microscopic substances, such as tryptophan, are converted in the brain into serotonin, aka the body’s own happy chemical. Tea Caffeine perks you up and pushes fatigue aside. Plus, studies have shown that holding a warm mug in your hand makes people feel happy and relaxed. Chicken Poultry contains tryptophan, an amino acid that is converted into serotonin in the brain. This gives you mental energy and helps you relax. Pear Fruit is packed with carbohydrates that stimulate the brain to produce more serotonin. Every bite brings you closer to a laugh or a smile. Wholemeal rye bread Bread gives you B vitamins, folate, thiamin and niacin. Top with slices of chicken for a sure-fire mood booster! Cannellini beans Beans are rich in magnesium, which helps the body produce…

You’re feeling dizzy and there’s a throbbing pain behind your eyes. Two paracetamol tablets and 30 minutes later, it’s no better and you can see strange zigzag lines in your field of vision. “I hope it’s not serious,” you think, remembering all the horrific stories you’ve heard about brain tumours and strokes. Fortunately, it’s very rare for even a really bad headache to be a symptom of anything serious. But that fear we feel is evidence that many of us are more scared of diseases of the brain than anywhere else in the body. And with good reason. That 1.3 kg of water and fat, with billions of brain cells, is what makes you you. That’s why we worry so much about brain disease, because we know – and may…

Imagine if, with just ten minutes of brain training a day, you could get better results from your exercise – whether making it feel less gruelling, being able to train with more weight or push your running beyond its current plateau. Does this sound too good to be true? It’s an understandable reaction, but according to science, you can actually become stronger, boost your endurance and – most importantly – train pain-free by exercising the connections between your body and your brain. The phenomenon is called brain-based training and is relevant to everyone – even those with a bad knee. The theory behind it is that by making better contact with your nervous system, you make it easier for your brain to translate the information it receives from your body…

One quarter of a second. That’s how long you have to react and choose your next move when your opponent smashes the ping-pong ball at you at over 100 km/h. Table tennis is rightly called the world’s fastest game, but now the sport also boasts the world’s best brain workout. It’s not just the player’s body that needs to be fast. More and more neuroscientists are excited about how effectively the fast game strengthens your ability to concentrate, your memory and your ability to make razor-sharp strategic decisions at lightning speed. Table tennis could even become an important weapon in stopping the dreaded Alzheimer’s disease, which destroys memory. “Regular table tennis benefits both the brain and the whole body. Table tennis requires thought, coordination, reflection, focus and quick body movements…

Freshly brewed coffee. The scent of spiced tea. A sparkling cola. Or an ice-cold Red Bull. Caffeinated drinks are the first choice for most of us when we need energy to get us going in the morning or power us through the day, and it's not a bad idea. It just needs to be dosed and timed right. Caffeine doesn't just make you feel better; new research shows that it also significantly boosts our memory. A dose equivalent to a small mug of coffee makes it easier for you to memorise new things for up to 24 hours after the last sip. If you have just experienced something that you need to remember, drink a cup of tea or coffee to help your brain retain the new knowledge. “Our research…

GOOD FOR IMPROVING MEMORY Drinking green tea strengthens the connection between the cerebellum and the cerebral cortex, benefiting working memory, which is used when working on a difficult calculation, for example. KEEPING YOU TRIM Tea-drinkers generally have lower BMIs and narrower waists than non-tea-drinkers. Tea contains no calories, boosts metabolism and suppresses appetite. LOOKING AFTER TEETH Tea is a good source of fluoride, which strengthens your teeth and makes them more resistant to acid. Green tea has the added benefit of not discolouring teeth in the same way as black tea and coffee. SUITABLE FOR... ….drinking with citrus-flavoured desserts, such as lemon tart. …making into iced tea. Refrigerate the tea for 24 hours and serve with plenty of ice and mint, lemon, lavender or ginger to complement the delicate…

GOOD FOR NATURALLY DETOXING Kale contains a substance called sulforaphane, which protects mucous membranes from pollutants such as exhaust fumes and second-hand smoke. It's also full of fibre, which binds to and expels toxins. PROTECTING YOUR BRAIN People who eat one or two servings of leafy greens like kale per day have brains that are 11 years younger than those who never eat leafy greens. PREVENTING CANCER Kale contains nutrients that stop cells from dividing uncontrollably, thereby preventing cancer. You get more of these substances when you eat kale raw - in a salad, for example. SUITABLE FOR... ...eating raw. Finely chop and top with nuts. The fat in the nuts will help you absorb the kale's vitamins. ...boosting the health benefits of pesto, soup, risotto and smoothies. ...adding to…