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6 Ways to Improve Brain Function

By silverstate neurology · Comments (0)
Wednesday, August 22nd, 2018

Brain development isn’t static and it doesn’t stop when people enter adulthood. You can sharpen your focus, improve your ability to retain information, and train the mind to perform better with some patience and planning. Just like training the body, improving brain function requires effort but it can be done. Most modern professions require intensive mental focus for long stretches of time. Excessive work in such conditions can tax the brain and diminish its function, leading to a burnout.

By improving brain function and focusing effectively, it is possible to maintain a healthy mental balance without experiencing too much fatigue. It is also possible to improve brain function over time so you can handle more loads and become more efficient. Here are some ways to improve overall brain function in everyday life:

1. Become Physically Active

Many people assume there’s no connection between physical activity and brain capacity, but that’s not true. Physically active people have better focus, are more productive, and less likely to experience chemical imbalances in the brain. You can take a 45 to 60-minute walk in outdoor spaces every day and you’ll experience a significant boost in brain function over time.

While walking in green outdoor locations and soaking up the sun will help brain function, an aerobic workout provides better benefits. Full-body aerobic exercises with controlled weight-training seem to have a much bigger impact on overall brain function. This serves a dual purpose as your body is fit too.

2. Manage Stress

The human brain isn’t designed to handle excessive amounts of stress on an everyday basis. It can have a negative impact on both your physical and mental health. People who experience excessive stress or burnout find that their brain capacity has diminished as well. They can’t focus clearly, have difficulty retaining information, and lack creativity.

This is because excessive stress triggers the release of cortisol in the brain. That leads to loss of bone mass, muscle mass, and brain mass. One of the best ways to boost mental capacity is to manage stress well. Recognize your limits and set reasonable boundaries. Do things that break the routine and stimulate the mind, which leads to forming new connections.

3. Don’t Consume Brain Toxins

People consume a large number of things that are harmful to the brain and can compromise its function. If these harmful items are a part of your everyday routine, the brain will be damaged severely. It’s a good idea to eliminate tobacco of any kind from your life. Processed meats have nitrosamines, which can be toxic to the brain; fresh meat sourced from local butchers are always a better alternative. Excessive alcohol consumption will have an impact on the brain’s chemistry so it’s a good idea to restrict alcohol consumption.

Food with excessive amounts of mercury and pesticides can impair brain function; eliminate that from your regular diet as well. All of these actions will eventually add up to better brain function. Sometimes lifestyle changes can make the biggest difference in improving brain function.

4. Eat Brain Enhancing Food Items

Some food items and nutrients have a positive impact on the brain. Certain diets like the Mediterranean diet have proven to protect brain function and stall degeneration. Followers of this diet retained more brain volume than non-followers over the course of three years of the study. This study saw improved brain function and slower brain decline in older people.

The Mediterranean diet is rich in vegetables, fruits, nuts, beans, seeds, olive oils, and whole grains. People that follow this diet only consume moderate amounts of red meat, dairy, and fish, and some red wine to complement their food. It’s why this diet is so effective and similar diets have a positive impact on brain function. Studies indicate regular nut consumption strengthens brain waves. It promotes healing; improves cognitive ability, memory, and other vital brain functions.

5. Expand Cognitive Abilities Through Training

The brain can be trained to improve function, regardless of your age. Some people believe that humans lose their ability to improve brain function as they grow older, but studies have shown that’s not true. For example, studies show that adults develop the same amount of new connections as children do when they learn a new language.

Expanding brain function requires some dedication and time. You need to invest in learning and mastering new things, exploring new places, and interacting with new people. All of these actions stimulate the brain and improve function. Your mind develops new connections to handle these tasks. Once the connections are developed, they continue to improve brain function and productivity over the long term.

6. Learn a Musical Instrument

Learning a musical instrument is just as challenging as learning a new language, if not more so. In order to learn music, you need to train your ear, develop physical dexterity or lung capacity. When people take up a musical instrument, they learn many different skills simultaneously and that challenges the brain. Every new song or tune is different, so every time a novice musician expands their vocabulary, the mind is challenged.

Research suggests learning musical instruments can reduce or slow down age-related mental decline significantly. Musicians are also more focused, better able to multitask, and are more productive. Music helps improve your hearing and listening skills. It also helps increase structural connectivity between different areas of the brain that process sound and control movement. Music also helps heal the brain, which rewires itself to bypass injured or degenerated areas to perform the new task.

Even adding two or three of these tasks to your weekly routine can help develop brain function and improve your overall mental health.

If your brain is functioning at a diminished capacity, despite getting proper rest, exercise, and nutrition, it’s time to consult a professional at Silver State Neurology. An experienced neurologist in Las Vegas will carefully examine you to determine the root cause. Sometimes lack of focus and diminished brain function is because of neurological degeneration. This requires medical assistance and careful guidance.

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Categories : Blog, Brain Food, Brain Health, brain stress, Headaches, Health Tips, las vegas neurologist, Las Vegas neurology clinic, Migraines, Silver State Neurology, Sleep Apnea, Sleep Disorders, stress, stress relief, stroke
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Exercises That Are Good For Brain Health

By silverstate neurology · Comments (0)
Wednesday, August 15th, 2018

The brain controls all functions of the body, which is why it’s vital to actively maintain its health. Most people exercise their body to remain physically fit, but it’s equally important to exercise the brain to keep mentally fit. Research has shown that a combination of mental and physical exercises benefits the brain over the long term.

Regular exercise can help relieve stress, restore chemical balance, improve focus, and have a positive impact on overall productivity. With the help of physical exercises, you can keep problems like memory loss and degeneration at bay.

Mental Brain Exercise

Our brain gets plenty of mental exercise during childhood. Kids are always learning new things, experimenting, and experiencing new sensations. As we grow old, the level of stimulus starts to slow down until we fall into a rut. Adults are often switching between work, rest, and personal responsibilities; most of these tasks rarely stimulate the brain. This has a negative impact on the most vital organ in our body.

Here are some mental exercises that can help:

    •Learn a New Language – This is one of the best ways to exercise the brain. Learning a new language stimulates the mind and prompts the brain to develop new connections.
    •Switch Hands – Something as simple as switching hands on a task can exercise the brain. Brush your teeth, write, operate the mouse, and eat with your non-dominant hand to get the best exercise.
    •Read Books Out Loud – Reading books out loud is far different from reading them silently. We usually skim through entire sections, don’t focus on every single word, and speed-read through the pages. While just reading provides ample stimulus, reading out loud forces the brain to focus. This process also stimulates the areas of the brain that are responsible for reading, hearing, and speaking.
    •Take A Different Route – Predicable patterns are the brain’s worst enemy. The daily commute to the workplace is one such predictable, repetitive activity, which is why it’s a good idea to consider changing routes as well as modes of transportation regularly for additional stimulation.
    •Up The Difficulty – Our minds have become lazy in this world of Information Technology. We autocorrect spellings, use calculators for basic math, or don’t take them to memorize phone numbers. Taking the more difficult route will stimulate the brain and make it more active.
    •Socialize with New People – Meeting new people and interacting with them regularly provides considerable stimulus to your brain. You subconsciously take note of the person’s voice, appearance, style of speech and interaction, new information about their life and their personality. Your mind processes all of this information at a rapid pace, which exercises your brain.
    •Meditation – It should come as no surprise that meditation is a great workout for the brain. This exercise helps improve your ability to focus, compartmentalize information, and helps reduce stress. According to research, human beings think over 70,000 thoughts every day. It’s not easy to quiet the mind and just sink into a meditative state. This challenge helps exercise the brain.

These are just some of the most effective mental exercises that you can incorporate into your daily life for better mental health. But mental exercises aren’t always enough, so it’s a good idea to incorporate some physical exercises into your routine.

Physical Exercises That Influence the Brain

Physical exercise triggers the reward center of the brain, which releases feel-good compounds like dopamine, serotonin, and norepinephrine into the brain. It increases overall brain activity levels so it forms new connections to handle the load. Better blood and oxygen circulation also helps.

Here are some exercises that are particularly useful:

    •Aerobics – According to research conducted by Harvard University, 120 minutes of aerobic exercise every week can help with physical and mental health. It can reduce anxiety levels, help you feel calmer and happier, and calm the nervous system.
    •Yoga – Yoga is one of the best all-around exercises for both physical and mental development. It slows down cellular aging, restores balance, improves focus, and reduces stress. Yoga goes hand in hand with meditation so the combination of both in your daily routine can have a big impact on mental health. It’s is suitable for people of all ages and physical abilities.
    •Walking – This is one of the easiest exercises and people of all ages can incorporate it into their routine. Walking outdoors is the best way to provide ample stimulus to your brain, especially if you’re walking in a green park or through woods. This exercise improves communication between different areas of the brain, eventually improving your multitasking ability.
    •Running – Running is similar to walking and is ideal for individuals with high energy levels. Our professionals at Silver State Neurology recommend for people who have difficulty focusing on tasks and become restless easily. Just 15 minutes of running will expel excess energy and focus the mind so you’re more productive. It is an instant mood booster so if you feel cooped up inside four walls, this exercise is ideal.
    •Resistance Exercise – We suggest weight exercises at least twice every week to help improve focus and productivity. Weight training has a lot of long-term benefits because it requires careful attention. Switching between different weight training exercises will provide great mental stimulus.

Conclusion

Regular brain exercising isn’t an alternative treatment for neurological conditions. If you experience problems like fatigue, lack of concentration, lack of comprehension, etc., despite regular exercises, you should consult a Las Vegas neurologist. Professionals understand how the mind works and will dig deep to determine the true cause of issues and provide suitable solutions.

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Tips To Help You Sleep Better At Night

By silverstate neurology · Comments (0)
Thursday, August 2nd, 2018

The modern lifestyle is busy and fast-paced. Most people struggle to keep up with their various professional or personal commitments and often sacrifice sleep to fulfill their obligations. This high-stress lifestyle coupled with uncertain sleep cycles can lead to serious health consequences. Experts encourage people to rest 6-8 hours a day to ensure their mind and body is in good shape. Unfortunately, people who struggle with sleep become trapped in a vicious cycle of high stress, anxiety, exhaustion, and the inability to get a full night’s rest. There are ways to help you sleep better at night and get an uninterrupted sleep, feel rested and rejuvenated. Better rest and a healthier lifestyle have a positive impact on productivity, physical health, and mental well-being. Here are some points to consider:

1. Disengage From Electronics

Most people with access to television, smartphones, tablets, or laptops inevitably use these devices while they’re getting ready for bed. Some catch up on social media, watch their favorite movies or series, or complete leftover work until sleep comes calling. Unfortunately, the blue light from these screens can keep you awake and hurt your sleep cycle.

Our professionals at Silver State Neurology recommend turning all sources of blue light off an hour before going to bed. You can spend this time just reflecting back on your day, speaking with loved ones, meditating, or lying in bed. Surveys and research suggest that people who disconnect from electronics have a much easier time falling asleep at night. They’re also more likely to have a complete, restful sleep cycle.

2. Limit the Naps

Naps are good for you as they give your brain some time to rest and refresh in the middle of a busy day. But excessive napping can mess with the sleep cycle and make it difficult to get full night’s sleep. Lengthy naps will compromise the quality of your night sleep.

It’s a good idea to limit daytime naps to around 30 to 60 minutes; 90 minutes is the longest nap you can take without compromising the quality of your nighttime sleep. Some experts believe 20 minutes is enough to reenergize the brain and help you focus. Despite your best intentions, if you are prone to napping excessively in the afternoon, skip it entirely and take a walk in green spaces to refresh your mind.

3. Choose a Good Sleep Posture

Most people don’t realize that sleep posture can have an impact on how well you sleep. The softness of the mattress, position of the pillows as well as the position of your body influence how well you sleep and how many times you wake up in the night. Choose comfortable pillows and a good-quality mattress for your bed. This might be expensive, but investing in good sleep has long-term benefits.

If you have a tendency to sleep on your back, make sure the pillow supports your neck and the dip of your spine on the lower back. If you sleep on your side, place a pillow between the knees and align the hips properly to reduce stiffness or a backache. Try not to sleep on your stomach because your neck and spine aren’t in neutral positions, which can cause strain.

4. Wind Down Before Sleep

Sleep will come faster and will be more restful if you wind down before going to bed. Activities before bedtime have a big influence over the quality of sleep so it’s a good idea to monitor what you do. Experts recommend the following tips:

•Don’t exercise just a couple of hours before going to bed.
•Don’t eat heavy meals a couple of hours before sleeping.
•Take a warm, relaxing shower.
•Walk leisurely in the backyard or around the local park.
•Read a book and listen to relaxing music.
•Don’t drink fluids, especially caffeine, one to two hours before sleeping.
•Don’t get into arguments or heated conversations before you sleep.

These factors will help you wind down, especially after a stressful day. If you establish this routine, your mind and body will be in a better state. Winding down at the end of the day also helps release pent-up stress.

5. Set Room Temperature to Comfortable Levels

If the room temperature is too high or too low, it can disturb your sleep. Studies suggest that room temperature has a greater impact on quality and consistency of sleep than external noise. A higher body and room temperature will diminish the quality of sleep so it’s important to keep the room comfortably cool.

Most people find 68°F to 70°F to be most comfortable. This depends on what kind of temperatures you’re accustomed to. Individuals living in warmer regions are more equipped to deal with heat and can handle higher temperatures better.

6. Train Your Body

It is possible to train your body to a natural circadian rhythm; all you need to do is be consistent. As far as possible, ensure you sleep at a specific time and wake up at a specific time every day. Eventually, your body will recognize the pattern and fall into it naturally. People who train their body, don’t need alarm clocks to wake up on time. For example, you can sleep at 10.30 every night then wake up between 5.30 and 6.00 every morning. This routine gives you a sufficient amount of sleep and ample time during the day to get work done.

It’s a good idea to stick with the sleep routine even on the weekends unless you’re heading out and need to stay up late. People who are consistent in their sleeping patterns have an easier time falling asleep and feel better rested too. Proper diet and regular exercise also contribute towards sleep quality. People who exercise regularly and have balanced meals sleep better.

If the tips above don’t help and you’re still struggling with sleep, it might be time to visit your Las Vegas neurologist. They will consider all of your health concerns carefully to determine the root cause of poor sleep. A neurologist will address the underlying problem, provide medical treatment and recommend lifestyle changes.

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Daytime Naps for The Brain

By silverstate neurology · Comments (0)
Thursday, July 19th, 2018

Work and everyday stresses can take their toll on your body and mind. Excessive strain can lead to burnout, mental health problems, physical health problems like blood pressure, etc. Unfortunately, the modern lifestyle is very stressful with poor work-life balance. That’s one of the reasons why even big companies like Google encourage their employees to take daytime naps.

You don’t have to spend too much time napping because just 90 minutes is enough to reboot the brain and rejuvenate you. Many adults hesitate to indulge in naps because they believe it is for children. Some think daytime naps might have a negative impact on nighttime sleep, but that’s not the case.

You just need to make sure your nap length is relatively short. If you take a 3-4 hour siesta, the sleep cycle will be disrupted and that will affect the nighttime sleep cycle. Here are some reasons why daytime naps are important for your brain:

1. The Eight-Hour Sleep Cycle is a Recent Trend

Different cultures have different notions when it comes to sleep cycles. Countries with hot or temperate climates like India, Spain, Italy, Greece, etc., have a “napping” culture where people will take 2 to 3 hours to finish lunch and take a nap. They also have the habit of getting up early and sleeping at a relatively modest time.

This two-sleep schedule has worked well to keep their minds active and alert during rest of the day. Chinese employees are known to place their head on the desk for a short 1-hour nap before or after lunch. All of these factors boost productivity and prove that the 8-hour cycle doesn’t have to be the norm. Studies have shown that giving the brain a break can help a person feel much more focused and energetic.

2. Sleep Deprivation Hampers The Brain’s Ability to Focus

Sleep deprived people will perform at the same level of efficiency as someone who has had a restful sleep. This means if you give both individuals the same task, their performance will be equal. But maintaining that level of competence is difficult if you’re sleep deprived as your brain will have trouble refocusing.

Almost everyone loses their focus, especially if they have to perform repetitive tasks. A person who has slept well will lose attention for a short span of time before the brain reacts and increases focus. This is where a sleep-deprived brain falters because once you lose focus, there’s little to no reaction.

The brain simply fails to get back to the task, which is why a power nap can help. Even a 20-minute break with absolutely no disturbances can help rewire it and put you back on the right track. However, if you don’t have the ability to focus despite getting ample sleep, it is time to consult a Las Vegas Neurologist because the problem might lie elsewhere.

3. Prevents Burnouts

Our minds are constantly subjected to information and stimulation. This can cause a considerable amount of stress to the brain. Constantly calculating data, making logical leaps, providing creative input, and making decisions can overload the mind. This leads to a drop in productivity and performance.

There was a study conducted in Massachusetts involving students who weren’t sleep deprived. They were asked to stare at the screen filled with horizontal bars. Every once in a while, three diagonal bars would flash on the screen and students were asked to identify if they were stacked vertical or horizontal.

They underwent this frustrating task 1,250 times in a day. Results showed that students who took an hour’s nap performed better than those who didn’t. Similar tests indicated that the brain becomes overstimulated after three trials, which led to burnout. The only way to remove such stress and overstimulation is through a nap or full sleep.

4. The Effect of a Nap Lasts for a Long Time</h2

The effects of a good, restful nap can last for a long time and will see you through the rest of the day. For example, an hour’s nap will help a person stay alert until dinner time. 2 or 3-hour naps will cause drowsiness for at least an hour before the brain refocuses.

Once the brain has refocused, you will be alert for at least 5 to 6 hours easily. It’s a good idea to limit the nap to under 90 minutes for best results because you don’t want to slip into a deep sleep in the middle of the day. Deep sleep shouldn’t be interrupted as it can cause drowsiness and increase fatigue.

Naps have a positive impact on memory and can help you retain information better. A study proved this by providing test subjects with cards to memorize. After they had memorized the cards, they got a 40-minute break. One part of the group napped during this break while the other stayed awake. Unsurprisingly, the group that napped performed much better than the group that didn’t.

It indicates that napping helps your mind solidify and store memories efficiently. This happens because information is first stored in the hippocampus immediately after memorization. This memory can become lost because it can be easily overwritten by other data. Napping pushes this memory to the neocortex, which provides permanent storage. This ensures the information isn’t easily overwritten, and that preserves your memory for a long time.

Weak and fragile memory can sometimes be a sign of degenerative diseases. If you experience unexplained memory loss or have difficulty retaining information, contact a good neurologist to determine the root cause.

The left part of the brain, which is dominant in most individuals, is fairly silent and inactive during a nap. The right side of the brain is very active during this time and researchers speculate this is because it’s performing a cleanup. During this active period, the right side pushes memories deeper and sorts through pending tasks that are in the way. When you wake up, all lingering information is sorted and the brain is ready for more challenges.

As you can see, a nap can have a significant impact on the brain, mental health, and you’re your physical health. It’s why Silver State Neurology recommends that people of all ages take short naps during the course of their day.

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Soothe the brain with music

By silverstate neurology · Comments (0)
Friday, July 13th, 2018

Stress and exhaustion can play havoc on the body as well as the mind. Unfortunately, people, today deal with this on a daily basis in their personal and professional lives. Most have demanding jobs that require intense focus for long hours of the day; others have to deal with family issues, raising children, or taking care of dependents, all of which can take their toll on their health and wellbeing.

It is important to focus on your health by finding productive outlets to all this buildup. If you don’t find something to soothe your mind, the stress will eventually lead to physical health consequences. Silver State Neurology agrees that music can have a big impact on the mind and can soothe the brain.

Does Music Really Help?

People have been making and listing to music for thousands of years. Even the earliest humans made small, crude musical instruments from wood, stones, and other available materials. There’s something about music that attracts our attention and influences our mood. Lively dance music can send energy rushing through a person’s veins, a love song can make people cry, and hard and angry rock music can help people vent anger. So it’s not surprising that soothing, mellow music can calm the mind.

Various studies have been conducted on the influence of sounds, rhythm, and melody on the mind and most of them show positive results. A research study involving 60 healthy female subjects with a mean age of 25 showcased that soothing music had a marked impact on an individual response to stress and recovery. This means that not only do you deal with stress better when listening to music, but you also recover from it quicker.

There’s a branch of medicine dedicated specifically to music and its ability to influence the nervous system psychologically and physiologically. Music therapy is used by neurologists to treat and soothe people with disabilities, disorders, chronic diseases, and similar health concerns. While music is great for everyday stress, it is important to consult with a professional neurologist if you’re looking for treatment for anything beyond that.

How Do You Hear Music?

When you understand how a human being hears sounds, it’s easy to understand why they have such a big impact on the mind. When sound enters the ear, the eardrums vibrate in response. Small piston-like bones in the middle of the ear amplify these vibrations, which is carried to the inner ear. The inner ear has a small chamber full of water and around 30,000 microscopic hair cells. These hair cells respond to the vibration frequencies; the shorter ones responding to higher wavelengths and longer ones responding to lower wavelengths.

These movements are then transmitted as nerve impulses to the brain, which then translates into sound. The ear is just an instrument and the brain actually does the hearing. According to recent research, the first brain cells to respond to sound influence early functional organization, which is why there’ s a link between sound and cognitive function.This shows sounds and music directly influence the brain and thought processes. It’s one of the reasons why neurologists believe in the power of music and sometimes will even recommend it to patients.

Influencing the Default Mode

Most people don’t know that the brain goes into a default thought process when it is not actively working on something. This is a predictable and consistent neurological activity that doesn’t have any direction; however, it does have an impact on your mood. It is very common to ruminate during this neurological state, to think painful thoughts, focus on worrying subjects, dwell on the past, etc.

The mind goes over these thoughts repeatedly with no resolution or productive outcome. People prone to this default are more likely to suffer from depression, anxiety, moodiness, or even anger. Soothing music can help draw focus away from these thoughts and even direct it outward. Natural sounds are most effective in drawing attention outward; so things like wind blowing, crickets chirping, birds singing, rain, waves, etc., will soothe the mind.

Mellow, soft, and repetitive music that doesn’t have many sharp pitches has a similar effect and will elevate your mood. Playing music or nature sounds when your thoughts drift can help you maintain a positive mindset and help you de-focus from stress. Even a short break for 15 to 20 minutes can make a harrowing day less stressful.

How to Choose Relaxing Music

Individual responses to musical stimulus vary, so find music that soothes you can be challenging. Here are some tips to keep in mind:

•Choose a Genre You Prefer – You prefer certain genres over others because they stimulate the brain in a specific way and have a better effect. Many people find classical music relaxing but if you don’t really prefer it, such songs won’t do much to relieve stress. Start with genres you love, even if it is lively EDM.

•Keep Pace in Mind – High-paced music will stimulate the brain and encourage it to be more active, which isn’t what you need. Choose slow songs or songs that slow down in pace gradually. Music that has a consistent pace of 70 BPM will get both your body and mind to a relaxed state. Music that starts at a high BPM but gradually slows down to 60 or 50 BPM will slow your body and mind down gradually, which is more effective.

•Skip Complex Music – Complex music with abrupt changes in rhythm, pacing, or tone force your brain to focus. Such music is jarring and will add to your stress instead of soothing the brain. Choose music with a steady beat, consistent tone, and very little change in pace.

It’s a good idea to skip songs with words, especially words in a language you speak. For example, people who speak English and Spanish should skip songs in these languages and choose instrumental or music in different languages. All of these factors will help you choose the best music option for relaxation.

Music is for therapeutic purposes only and can’t be considered a cure. People experiencing problems like substantial anxiety, health concerns caused by excessive stress or strain on the brain, and neurological disorders must consult with your Las Vegas Neurologist.

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Categories : Blog, Brain Health, brain stress, las vegas neurologist, Las Vegas neurology clinic, Silver State Neurology, stress, stress relief
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