How To Unleash Your Brain Power | Dr. Rahul Jandial

How To Unleash Your Brain Power | Dr. Rahul Jandial

Dr. Rahul Jandial talks about some of the ways that you can do to optimise your brain health and to unleash your brain power to its full potential and capacity.

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Speaker: Dr. Rahul Jandial

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Transcript:
I was really struck by a paragraph I read,
how even a 60 or 70 year olds,
a few simple lifestyle changes
with patients or with the public
has been shown to increase their performance on cognitive tests.
And I think that's really empowering for people,
when they think,
“oh, well, I didn't do this, I've had a stressful life”.
Wait a minute there are still things you could do.
So let's go through what are some of the things that people can do,
whether it's their diet,
whatever you go through some of the tips you think are useful.
Let's do a 24 hour day.
If you have the luxury, so first of all, food,
I mean, people are starving in this world and food scarcity, bad food,
I'm respectful of that.
That said,
if you wake up consider skipping breakfast a couple of times a week.
In neuroscience journals
and from what we know about the biology of it,
that intermittent fasting going 16 hours couple of times a week
without eating glucose
your liver will run out of its glucose reserves,
it will burn fat into these things called ketones.
The brain is a hybrid vehicle, it's not all gas, it's not all electric, it likes both.
And so if you have dinner at 8:00
and it's Monday evening, consider having
your next meal by midday the next day,
that's an easy way to get to 16 hours,
it doesn't mean you're fasting for days and days.
There is neuroscientific literature that intermittent fasting
is good for attention and focus.
Now it's lunchtime and you're thinking about what to eat.
Before that, I would consider taking five minutes
to just breathe deeply like you're doing now, just big deep breaths,
a couple of times a day, three times a day for three minutes, make it easy,
see how that works for you, just the pause might be helpful.
Now it's time to eat,
the food you choose is important,
and there's delicious food to eat that's actually good for your brain.
And how do I know that?
Well we don't have a pill for Alzheimer's,
but we do have the mind diet which is essentially Mediterranean food,
that if you look at a group of thousands of people over a long period of time
they had less dementia.
So now that you've figured out the cadence of eating,
which is intermittent fasting, skipping breakfast a couple of days a week,
now that you've brought in
pre lunch, three minutes of just deep breathing, that's meditative breathing,
choose plants, choose nuts,
choose occasional fatty fish,
the fatty fish has omega 3s which is an essential component of your brain,
it's the wrapping around all those connections that keeps
those electrical signals firing faster.
So now you're at lunchtime, you've chosen the Mediterranean diet,
more plants, less meat, the right kind of meat,
and your day goes on and then the question is,
what's next to improve your health?
A bit of exercise is great,
the brain likes exercise because it is flesh.
Don't clog the plumbing to your garden
because swaths of your garden will wither.
So people have strokes and injuries,
it's because blood flow is not getting into their brain,
that's the way to hurt the structure your brain,
so what's good for the heart is good for the brain.
When the brain exercises it showers itself,
it's not like thigh muscles release
a healthy brain chemicals that swim up there,
it's got its own pharmacy,
you give it the right behavior and interaction, it will reward itself.
So exercise keeps the plumbing open to the flesh of the brain,
as well as releases molecules that serve as Miracle-Gro for the brain,
a couple of times a week is a good place to start,
just the postural elements of standing is a first step.
Next thing you know, you're walking,
next thing you know, you're taking the stairs.
So these are simple things, these are free things.
And so exercise and then the day moves on

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