Brain Boosters Part 2

ELEVEN TOOLS TO HEAL YOUR BRAIN

Open this page in case of any type of brain injury, mental health issues, or cognitive impairment.

Mental problems ARE caused by physical problems; don't let anyone tell you otherwise. Don't worry if you don't know exactly what is wrong with your brain. Yes, it is frustrating not to know exactly what is happening. However, you don't need to know why you are having problems to start helping yourself today.

How do you know if your brain needs help? Research shows that brain fog, depression, PTSD, dementia, anger control issues, attention deficit disorders, bipolar disorders, chronic stress, and similar issues are due to problems with body and brain metabolism, energy availability, communication between the brain and body, and/or brain inflammation. To make it worse, having some of these disorders can lead to more brain and body inflammation - which sets off a negative feedback loop.

Although many people think of the brain as separate from the body, your brain is an organ like the heart or liver. It can be damaged, it can get inflamed, and it can be diseased. Your brain becomes impaired when other parts of your body are inflamed. An impaired brain can lead to impaired thoughts, impaired thinking, and impaired emotional control. Like your body, your brain can be healed with exercise, training, and nutrition.

It is not in your imagination. You CAN HEAL your brain one small step at a time (or take a huge leap - it is up to you).

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Eleven Tools to Boost Your Brain

Click on each heading or keep scrolling for more detailed information

Brain Boosters Part 1:

1) Eat brain healthy food

2) Exercise your body for a healthier mind

3) Train your brain

4) Reduce brain inflammation

Brain Boosters Part 2 includes:

5) Sleep

6) Reduce stress

7) Spend time in nature

8) Increase social networks

9) Meditate or practice mindfulness

10) Use light to heal (sunlight and light therapy)

11) Turn off negative news

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5) Get enough rest and sleep

Sound sleep helps heal traumatic brain injuries (TBI) (Piantino et al. 2021). The cytokines emitted by microglia act as sleep regulatory substances (SRSs). They help to maintain healthy sleep (Krueger et al. 2011). In addition, good sleep decreases inflammation which helps with healing (McAlpine et al. 2022).

Sleep helps to heal by clearing out toxins and waste. When you sleep, your brain is actually washed using the glymphatic system. This is a drive through car wash for the brain. Cerebrospinal fluid flushes in and out of the brain in waves during sleep, helping clear out waste (Fultz et al. 2019). Dysfunctional glymphatic clearance is linked to neurodegenerative diseases like dementia and is a factor in TBI (Jessen et al. 2015, Ferrara et al. 2022).

Unfortunately, sleep is hard to come by with a TBI. Almost half, 46%, of people with TBI experience sleep disorders; 29% have insomnia, 28% have hypersomnia, 25% have sleep apnea, and 4% have narcolepsy (Aoun et al. 2019). This may be due to hormonal disruptions; direct injury to the arousal and/or sleep regulation system; and/or injury to the pineal gland, hypothalamus or brain stem. Lack of sleep impacts the immune system which increases inflammation (discussion McAlpine et al. 2022). Sleep disturbances can intensify symptoms and increase the risk of inflammatory and neurodegenerative diseases.

Both lack of sleep and TBI increase inflammation. TBI increases proinflammatory chemical signaling molecules (cytokines). Damaged tissue releases inflammatory cytokines to signal that the body part needs help ASAP. Although, cytokines are necessary to help repair injured areas, unregulated release of proinflammation cytokines after an injury can cause problems. Inflammatory cytokines can prompt a positive feedback loop creating more inflammatory cytokines and immune components. This cytokine storm can cause uncontrolled inflammation, cellular injury, and even death.

Poor sleep is also associated with higher concentrations of inflammatory biomarkers. Both traumatic brain injury (TBI) and Alzheimer disease seem to have a positive feedback loop of chronic inflammation and sleep disturbances. This is partially caused by an increase in activated immune components, such as microglia and astrocytes, and an increase in inflammatory cytokines (good discussion and diagrams in Green et al. 2020).

Glial brain cells, microglia and astrocytes, respond to help heal brain injuries. However, they can become over-activated. When this happens, microglia start spewing out inflammatory cytokines and chemokines resulting in detrimental neurotoxic effects (fancy way of saying it poisons your brain) and increased brain cell death. Read more about glial cells here.

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6) Reduce stress

Stress is the strain or pressure placed on someone or something. It is hard to define and deeply personal. What is stress for you may be inspiration for another. Stress can crack steel or it can make a diamond. Sometime just how you feel about a situation can make it stressful or not.

Check here to see how chronic stress causes activates Long COVID and promotes ill health.

Eric W. (31 year old): "I used to be depressed and totally stressed out. I believed that I had no control over my life and was constantly having anxiety attacks. I hated my life, I hated going to work, and I blamed others for my unhappiness. One day I thought - I want my life back. To do that I need to take back responsibility and control.

What I did was reframe my thoughts and actions to be more action and goal orientated. I started thinking positively. Negativity drains you and hinders action. Instead of hating my job, I wrote a list of what I needed to do to find a better job. Instead of whining that I had no friends, I joined a hiking group. I stopped watching negative sh*tposting YouTubers and started watching inspirational videos instead. I started slowly eating better. I found that I can change my life.

Is my life perfect? No, but my stress is low, I enjoy my new job and I have people to hang out with now. Plus, I have a new high energy hiking buddy who is gorgeous. Her name is Kira and she is a blue merle border collie. I'm enjoying life."

Chronic or overwhelming stress is toxic. Your brain doesn't like being under pressure. Stress runs roughshod over key regions of the brain. Chronic stress can effect brain functioning by impairing learning, memory, and verbal memory (discussion Kim and Kim 2023). It activates endoplasmic reticulum stress (ERS), apoptosis (cell death), oxidative stress, and excitatory/inhibitory neuron imbalance (discussion Guo et al. 2022).

Information transfer in the brain depends on the appropriate interplay between inhibitory and excitatory networks. The brain's excitatory neurons are like social media influencers; they spread information and activity in and out of their network. The inhibitory neurons are like government regulatory agencies; they provide recurrent feedback regulation of the activity by imposing rules and regulations.

You need structural and dynamical balance in this interplay. Changes in this balance have been associated with epileptic seizures (increased excitation) and deep anesthesia (increased inhibition) (for a great description of this interplay see Sukenik et al. 2021).

Chronic stress may cause myelin and oligodendrocyte impairments (Antontseva et al. 2020). Oligodendrocytes are CNS glial cells that wrap nerve axons in myelin sheaths. Myelin acts as a nerve insulator to transmit information quickly. Myelinated axons conduct at velocities up to 150 m/s while slowpoke unmyelinated axon conduction velocities range from about 0.5 to 10 m/s.

You need myelin to function normally. Myelin impairment, as measured by lower myelin, can lead to cognitive decline, declines in executive functioning, loss of verbal fluency, and memory problems in people of all ages (study looked at people from 22 to 94 years old) (Gong et al. 2023). This may be why people under stress can be forgetful, get tongue tied and have a hard time making decisions.

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7) Spend time in nature

Nature benefits you even when you don't exercise in it. This tip is so good we have a whole page on it! Check it out here.

Getting exposed to nature is associated with better mental health, improved cognitive function and brain activity, increased physical activity, lower blood pressure, and more restful sleep (Jimenez et al. 2021). Nature exposure includes contact with real nature, viewing nature through windows, looking at nature in photographs or online, and nature in virtual reality (Bratman et al. 2019).

Nature promotes health by reducing stress

Nature activates the parasympathetic nervous system which reduces stress and shuts off autonomic arousal (your fight, flee or freeze response) (discussion Kondo et al. 2018).

Nature helps people make better food choices. People exposed to a natural environment in five experiments choose healthier foods when compared to people exposed to a control or urban environments (Langlois and Chandon 2024).

So what do the researchers mean by a natural environment? In four of the five studies, people were exposed to either nature or urban photographs in different scenarios and than had to choose from a room service/lunch/snack menu. People thought they were either looking at a hotel room view (2 studies) or viewing an online course (2 studies). They were asked about the photos to make sure they had looked at them. People presented with nature photographs made healthier food choices than those given urban scene.

In the fifth study, people went for a 20 minute nature or urban walk and were than presented with a snack buffet. People who walked in nature ate more natural healthy snacks than those who walked in urban environments.

How to use nature to make better food choices:

Choose nature backgrounds and screensavers on your computer, phone and other devices. Rotate the images frequently so you notice them.

Look at nature pictures before ordering lunch or grocery shopping.

Put up nature art and photography in your eating and cooking area.

Take a walk in a park or nature area before meals.

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8) Increase social networks and make friends

How can a person living with Long COVID, chronic fatigue syndrome, poor mental health, or other disabling disorders find and make friends? For that matter, how can anyone over 16 years old make friends? We all know it is not easy to find a support network.

One good way to meet people is to join a group or class.

Join local groups: art clubs; Master Gardener classes; local gardening or farming groups; dog training classes; sewing and knitting circles; black smithing associations; ToastMasters; veterans groups; martial arts; chess; table top gaming; beekeeping; brewing associations; dancing, biking, hiking, pickleball and other active clubs; etc.

Consider volunteering in a nontoxic organization that you enjoy. Food banks, environmental groups, local government and others can be good places to meet people. Go visit a nursing home and chat with people.

Look into local or community classes. You can learn a fun skill and meet people.

Avoid toxic groups at all cost. No matter how much you believe in the cause it is not worth it.

Ways to attract true friends:

★ Be authentic and true to yourself. Be your quirky self and avoid fakeness. Take it from me, an outspoken and opinionated person who has been called refreshingly honest, being yourself will gain you more friends than pretending to be something you are not.

★ Be positive and enthusiastic. Do you want other people to try to hide when they see you coming? Try to be the person other people are happy to see. Share cool facts and talk about your hobbies. Don't be afraid to be enthusiastic about life. I share nerdy facts about mitochondria and people are still interested in talking to me.

★ Actively listen to people. If you make people feel heard they will like you.

★ Make others feel valued. Notice them and give sincere compliments (not fake ones).

★ Laugh at yourself not at others!

★ Ask people for a small favor that flatters a person's sense of themselves. Studies show that people tend to like people who ask them for a very small favor. It is believed to be due to cognitive dissonance; your brain doesn't like to hold two different opinions at once. So your brain reasons that if you do someone a favor you must like them.

This is called the Ben Franklin effect.

Ben once asked a former political rival to lend him a rare book. The man agreed and Franklin borrowed the book. When Ben returned the book a week later, he gave his rival a gracious thank you letter telling him how much he liked the book. The man warmed towards Franklin and they become friends who worked together.

"He that has once done you a kindness will be more ready to do you another, than he whom you yourself have obliged"

Benjamin Franklin

★ Make the effort to stay in contact with people. Texting is a low key way to keep in touch.

★ Choose your friends wisely. Do they give you energy or take away energy? Are you happy to see them?

East Indian Immigrants in Cacao Estate Trinidad 1903 unknown artist. From Brandon Head's book The Food of the Gods: A Popular Account of Cocoa.

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9) Meditate or practice mindfulness

For many people, actively being in the here and now helps reduce anxiety and stress.

Mindfulness is being aware of what you are sensing and feeling in the moment without judging yourself.

Practicing mindfulness may initiate neuroplasticity by improving brain functional reconfiguration efficiency (Yu et al. 2023). Brain functional reconfiguration efficiency (neuroplasticity) is how easily the brain can efficiently arrange its structure and networks in response to external or environmental demands.

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10) Light (sunlight and light therapy)

Red light can heal. Longer red light waves can penetrate deeper into the body than shorter blue and green light waves. Visible red wavelengths (610 nm to 670 nm) absorb into the skin to a depth of 2-5 mm; while near-infrared light (810 nm, 830 nm, 850 nm), which most people cannot see but can sense, can absorb into the tissue to around 5 mm (Ash et al. 2017). How far the light penetrates depends on both light wavelength and light intensity.

Applying red and near-infrared (NIR) light-emitting diodes (LEDs) to the scalp improves cognition in a small group of patients with chronic, mild traumatic brain injury (mTBI) (Naeser et al. 2014). In a randomized study, near-infrared low-level light therapy (LLLT) was more effective than a fake therapy on patients with moderate TBI (Figueiro et al. 2020). The use of red light and NIR seems to be neuroprotective; it protect cells from damage while promoting their survival and longevity (Hamblin 2019).

How to try this treatment?

Red light therapy is considered safe (just don't shine it directly into your eyes). Check out the different devices for sale and note what red light frequency they use; many use a combination of near and far red light wavelengths.

Some red light therapy panels are FDA approved as class-II medical devices. They treat muscle spasms, minor muscle and joint aches, and pain and stiffness associated with arthritis. Lights that use LEDs are better then fluorescent lights. Fluorescent bulbs diffuse the light which makes it too weak to penetrate the skin.

To rate these devices consider:

Radiant Flux or Total Light Output: This is a measure of the total light emitting capability of a device. The flux is measured in units of Joules per second (J/s), or Watts (W).

Irradiance: Measures power at a specific distance from the light source over a specified area.

There are also NIR caps developed to treat hair loss. Theoretically these would penetrate to the brain if strong enough. Currently they are priced between $300-$2000. For cheaper options consider the red light panels.

Definitions:

Cytokines are signaling molecules secreted by the immune system that can influence other cells or systems. Cytokines produced in the brain or central nervous system may be involved in brain learning and plasticity.

The glymphatic system is a waste clearance system for the brain. Instead of lymphatic vessels, it uses a glial-dependant pathway which drains away soluble waste metabolic products. Glial cells are found in the central nervous system; they provide support to neurons as well as transport nutrients and waste.

Oxidative stress is when there is an imbalance between free radicals and antioxidants in the body. You can obtain free radicals from food, exposure to environmental factors, or your own body's cells. Antioxidants, either from food or produced by cells, help neutralize these free radicals. In general, the body tries to maintain a balance between antioxidants and free radicals.

*Names and some minor identifying details in all stories in this website are changed to protect people's privacy.

This information is for informational purposes only and does not constitute medical advice, diagnosis, or treatment.

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11) Turn off negative news and media

People overestimate the percentage of toxic people online. This makes people feel negative. In truth, only a small percentage of people are toxic online.

If the news is making you mad and stressed you are not alone.

First, realize that you need to curtail or limit your exposure to news media. Ranting, stress, and fear inhibit brain healing AND inhibit your ability to ACT. It also causes you to lose friends and limits social interactions. No one wants to be near mad ranty people. You need to be calm and logical to enact change.

Combat fear with information. Fear preys on misinformation and internet comments. Remember that many internet comments are made by bots, Russian social media bot farms, trolls, or YouTubers and media influencers being paid by Russia to sow discontent and influence US politics. No matter how you vote, no one should get their news or views from Russia. Cut that misinformation out.

In 2020, 45% of Twitter/now X accounts spreading information about the pandemic were bots! Other comments are made by 13-year old kids, bitter bored people hungering for the 1950's, or paid foreign trolls. Do not waste your time engaging with them.

Realize that a lot of sensational news is fake: Researchers at the Massachusetts Institute of Technology found that misleading or incorrect stories traveled six times faster than real news. They calculated that the average false or fake story takes around 10 hours to reach 1,500 Twitter/X users, while a true story takes 60 hours to reach 1,500 Twitter/X users. Fake information also spreads deeper into the social networking and is more likely to go viral (Vosoughi et al. 2018).

People like to spread novel information. Nothing is more novel than some crap you have just made up or wacky conspiracy theories involving aliens and Elvis having a secret meeting with Bigfoot at the pyramids. Mention the 'deep state', sprinkle in a few buzz words, add some scientific sounding terms, and speak with charisma and you too could get a cult following.

Sadly, internet algorithms on social media are designed to funnel you into extremist videos. It can hinder the way humans normally learn by recommending only a curated list of subjects for you to view. This leads to groupthink and extremism. Critical thinking helps inoculate people against extremist viewpoints. Reject black and white thinking and use your reasoning skills.

Try this, browse in a internet browser that does not track you (like DuckDuckGo) and compare the search results to your normal browser. Don't be lazy, think!

Leave social media accounts that spread anger and mine your information to support billionaires.

Tom N. (19 year old): "After almost 3 years on TikTok I decided to yeet my account. I rarely posted videos and didn't have much of a following, I just went on it to mindlessly watch videos for hours. I noticed my attention span has significantly declined in the last few years and I know 100% it's from my TikTok use. I feel free now."

If politics are making you tear your hair out:

★ Boycott billionaires and their companies who donate to toxic politicians. Don't give them your money.

★ Hold your elected representatives responsible for their votes and actions. Let them know what you think (good or bad).

★ Mark the date of your next local and federal elections and make a plan to remind yourself to go vote.

★ Spend an afternoon or morning deciding who to vote for (make yourself a list to bring if needed) and then go vote on that day you decided. Don't just go by political ads, look at the records of the people you are voting for.

★ In the meantime, try to limit your exposure to political news - and especially political comments. Remember, most of the comments on news articles are bots, trolls, sock puppets, or paid foreign agents.

★ Social media also distorts political conversation. In particular, foreign disinformation operations on social media target American elections and news to undermine democracy and sow discontent. Don't let Russia, China, North Korea, Iran, and other hostile powers influence OUR democratic process. Please be aware of this growing threat.

★ Try to choose politicians who are good people; what legacy do you want to leave for future generations - kindness or hate? Vote for a better future.

★ When in doubt on an issue choose to embrace your best nature and be kind and wise instead of petty. Try to imagine how this issue may effect other people and the next generation. Be the best version of yourself.

★ Don't support people who are fascists.

If you are worried or mad about other people's behavior who are not harming you or others:

★ Ask yourself why it is important to police others' behavior or try to impose your religious or moral beliefs on them. Channel that negative energy into positive acts instead.

★ Put yourself in other people's shoes and imagine what it would be like to live their life. How does it feel? Would you want other people to be that critical of the way you live? Are they not free to live as they want in this country?

As an American, I am proud that our constitution supports people living as they please. I am worried about attacks on our constitution or on other Americans' freedoms.

Become educated on the issue by using non biased, non-political sources that use actual science. Facebook is not a peer reviewed source. Twitter/X is not a non biased source. TikTok is not a valid source. It is easy to get sucked into a social media hole where you are sent more and more radical information. Look at all sides by browsing in an incognito window to avoid bias. Make up your mind using reliable credible information.

Check out the volunteering above. Somewhere there is a child who needs an adopted grandparent, a puppy who needs a walk, a hungry person who would love a meal, a homeless person who needs warm socks, or a political cause that you could be helping in a positive way. Stop the hate, turn off the negativity, and become part of the solution.

Raffaello Sorbi - The Knitting Shepherdess 1914 oil on canvas.

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