BRAIN HEALTH MAINTAINING EMOTIONAL WELLBEING By Sharon Platt-McDonald © BUC Health Ministries Director & Disability Awareness Coordinator

MALE BRAIN – FEMALE BRAIN

MALE BRAIN – FEMALE BRAIN GENDER DIFFERENCES Men are from Mars, Women are from Venus or the religious alternative – Men are from Israel, Women are from Moab

GENDER DIFFERENCES So what are the differences? Facts: Brain cells - men have 4% more brain cells than women, and about 100 grams more brain tissue. Women have asked why men need more brain tissue in order to get the same things done. Science is still working this out!

GENDER DIFFERENCES Brain weight - The average adult male brain weighs about 11-12% more than the brain weight in women.

GENDER DIFFERENCES Size - MRI scans show that the corpus callosum, which regulates communication between the brain's hemispheres, is larger in females than males.

GENDER DIFFERENCES Brain usage - Men tend to be more left brained, while women uses both sides more

GENDER DIFFERENCES Language – Men use the dominant hemisphere (usually the left side) for language, but a larger number of women are able to use both sides for language -hence the challenge to stop women talking!

GENDER DIFFERENCES Stroke advantage - Woman who suffer a stroke in the left frontal lobe of the brain, usually retain some language from the right front side. However, men having the same left sided damage are less likely to recover speech as fully.

GENDER DIFFERENCES Emotional expression – The deep limbic system is responsible for emotions and bonding and is larger in females than males. As a result, women create bonds easily, are more expressive and in touch with their feelings than men.

GENDER DIFFERENCES Depression risk – A larger deep limbic system however makes females more susceptible to depression, particularly at times of significant hormonal changes such as puberty, menstruation, postnatal period, and at menopause. Women attempt suicide three times more than men. However, men kill themselves three times more than women, partly because they become disconnected more easily and use more violent means of dying.

GENDER DIFFERENCES Brain activity - males demonstrate more activity in the mechanical centers of the brain, while women have more activity in the verbal communication and emotion centers of the brain

GENDER DIFFERENCES Communication - Generally girls develop conversational skills much earlier than boys

GENDER DIFFERENCES Visual accuracy and spatial awareness - Boys appear to develop better distance vision and space perception than most girls which gives boys an advantage at some sports

Brain Facts Oxygen plays a key role in brain health. Developing the efficiency and depth of your breathing improves brain function. Adequate water is essential to balancing physiological and biochemical processes in the body, as well as nerve and brain function. A diet rich in antioxidants slows the aging process and diseases associated with brain degeneration Exposure to toxic substances damages the brain, accelerates aging and increases the incidence of memory loss  

Brain Facts Unstable blood sugar levels damages brain cells and impair brain function Thyroid dysfunction can impact mood and mental wellbeing. Exercise increases mental agility and alertness  Nurture your body; nurture your brain and enhance its functional capacity

Mood and food The nutritional aspect of food has been found to affect mood. For example: A UK study by Benton and Cook (providing similar results to several other studies) demonstrates an association between low selenium intake and a significantly greater incidence of depression and other negative mood states. Additionally, several studies report changes in eating patterns when individuals are stressed.

Brain boosters Foods for brain health  Avocados  Bananas  Brewer's yeast  Broccoli  Brown rice  Brussel sprouts  Cantaloupe  Flaxseed oil  Greens  Legumes  Oatmeal  Oranges  Peas  Potatoes  Romaine lettuce  Soybeans  Spinach  Walnuts  Wheat germ

Brain drainers  Alcohol  Artificial food colorings  Artificial sweeteners  Colas  Corn syrup  Frostings  High-sugar "drinks"  Hydrogenated fats  Junk sugars  Nicotine  Overeating  Processed foods  Animal products  White bread

Omega 3 and brain nutrition Medical studies have shown that omega 3 oils play an important role in brain development. Foods rich in Omega 3 The richest sources of Omega 3 is found in algae, oily fish, broccoli, walnuts and flax seed (ground / milled flax seed or flax seed oil is best). Flax oil is also available in vegetable capsules. Other sources of Omega 3 are: olive oil, leafy green vegetables, pumpkin seeds and soybeans.  

Good sources of Omega 3 Fats Flaxseed oil 1 tablespoon (14g) Flaxseed, ground 1 tablespoon (24g) Rape Seed oil Walnuts 1 oz (28g) Tofu 4.5oz (126g)

Vitamin B A key vitamin crucial to brain health is Vitamin B.   B vitamins Help the body release energy from food to support vitality and stamina. Also help the nervous system carry information to and from the brain. Vitamin B12 in particular is essential for cell growth and replication and helps to support nerve and brain health. The Anti-Stress Vitamin Pantothenic acid (Vitamin B5) is essential for normal physiological functions

Vegetarian sources of Vitamin B   Vitamin Source B1 (thiamine) Soya beans, brown rice, sunflower seeds B2 (riboflavin) Almonds, mushrooms, whole grains B3 (niacin) Legumes, whole grains, avocado B5 (pantothenic acid) Brewers’ yeast, mushrooms, avocados, egg yolk, whole grains B6 (pyridoxine) Whole grains, legumes, bananas, seeds , nuts B12* (cobalamine) Eggs, fortified soya cheese Folic acid Leafy green vegetables, legumes, nuts, eggs, wheat germ Biotin Nuts, brewers’s yeast, egg yolk Choline Nuts, pulses, citrus fruits, wheatgerm, egg yolks

VEGANS *Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. A variety of B12 fortified foods are available. These include: breakfast cereals plant algea seaweed soya products, soya milks, tempeh Vecon vegetable stock, veggie burger mixes, yeast extracts,

Vitamin D New studies on Vitamin D from researchers in California suggests that Vitamin D may help promote brain health. Once Vitamin D is converted in the body to its active form, calcitriol, it binds to receptors in the brain. Scientists at the Children’s Hospital & Research Centre Oakland CA are also questioning whether there is convincing biological or behavioural evidence linking vitamin D deficiency to brain dysfunction.

Vitamin D sources Source: The main sources of Vitamin D is from sunlight on our skin. Other sources include eggs, dairy products, oily fish, mushrooms and fortified foods. Research suggests that Vegans require Vitamin D from fortified foods such as cereals, soya or rice milk, yeast or supplements particularly in winter.

Minerals Magnesium works with B vitamins to help the body release energy from food, and enhance nervous system and muscles function. Sources: Cashews, beetroot, dates, raisins and soybeans Zinc – the brain’s antioxidant. Also protects the blood brain barrier against toxins. Sources: Beans, lentils, peanuts, seeds, wholegrain cereals

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