The Brain Matters!

Featured below are a couple of articles that show the importance of both nutrition and sleep to our brains. At first glance, one might wonder what these things have to do with social skills. After all, the first article tested for scores on cognitive tests; nothing about social skills was mentioned at all. But if we look at human beings as a whole rather than just on the basis of a test score, we might be able to bridge some connections. The second article argues for the importance of sleep, that it contributes greatly to our physical health. It also helps us solve problems and think more clearly. A person who is well-rested is also more capable of handling stress as well.

Focusing on the health benefits that proper nutrition and sleep can provide is wonderful. It helps us perform real-world tasks as best as possible and keeps us in tip-top shape for everything from our jobs to our friendships. And let's not forget, a large part of being a responsible adult means that we take proper care of ourselves. Without proper nutrition or sleep, one may feel too sick or tired to perform their responsibilities at work. Or one may forget about a commitment they made with a friend. Or... well, the list goes on and on!

The first article -- which you can find here -- showed the link between good nutrition and good cognition.  The researchers used biomarkers in the blood to correlate vitamin usage to brain health.  Here are some of the things they found:

• People who consumed higher levels of vitamin B (as well as vitamins C, D, and E) had higher scores on cognitive tests than people with lower levels of those vitamins.
• People who had higher levels of omega-3 fatty acids also performed better on these cognitive tests.
• Higher levels of trans fats was associated with a poorer performance in thinking and memory tests.  The researchers also found that higher levels of these fats led to more brain shrinkage.  Trans fats are found in junk foods like friend, packaged, and fast foods.
• Author Gene Bowman said that the team's findings "need to be confirmed, but obviously it is very exciting to think that people could potentially stop their brains from shrinking and keep them sharp by adjusting their diet."

The second article -- found here -- revealed the important role that sleep has for our brain.  Researchers again used biomarkers in the blood to reveal that sleeping has an anti-inflammatory effect on the brain.  The study also showed that people who have trouble sleeping are more at risk for metabolic syndrome.  Interestingly enough, it was also mentioned that sleeping on a problem is actually an efficient way to solve them.  According to the article, "During sleep, our brain's memory centers are busy consolidating recall for more effective memory when we're awake.  Sleeping well is an important way to improve your memory ability and may lower risk for cognitive decline."
With the importance of sleep explained, the article gave some tips for sleeping soundly at night:

• Stay up during the day. A daytime nap can be invigorating, but if you already suffer from sleeplessness at night, try not to nap so you'll feel more fatigued at bedtime.
• Avoid evening liquids. After dinner, try not to drink large quantities of water or other drinks. A full bladder can awaken you during the night and you may have trouble getting back to sleep.
• Stay mellow in the evening. Watching lively nighttime sports or an exciting movie thriller tends to hype some people up, making it harder for them to fall asleep.
• Avoid caffeine at night. Whether it's from tea, coffee, soda or even a chocolate bar, caffeine can keep us awake, so avoid it in the evenings. Try to skip coffee entirely in the late afternoon and evening.
• Maintain good sleep habits. It helps to get into bed at the same time each night. Try to skip watching TV, eating or even reading a book. Simply turn out the light and take a few moments to get settled. If you are not asleep after 20 minutes, get out of bed and do something else until you feel tired again. Once you go back to bed, get settled, and give it another 20 minutes. Every time you get into bed to sleep, try remaining still and focus on slow, steady breathing.

DO THESE STUDIES CONFIRM YOUR OWN NUTRITION AND SLEEPING HABITS?  AND DO YOU HAVE ADDITIONAL TIPS FOR EATING OR SLEEPING BETTER?  IF SO, ADD THEM TO THE COMMENTS SECTION BELOW!