Think you’re too young to worry about your mental health? Think again. Common sense tells us that the way we eat and live can have a profound impact on our everyday wellbeing, but recent research shows that it also has a lot to do with our chances of developing debilitating mental illnesses later in life. Read on and find out what you can do to boost your brainpower and hold on to your sanity a tad longer.
1. You Are What You Eat
Our brains, like the rest of our bodies, run on the nutrients that we consume, so it’s no surprise that a brain running on nothing but donuts and Coke isn’t going to be at its peak. But a new study by the UK’s Mental Health Foundation shows the link between nutrition and mental health is much stronger and more specific than you might think. The nutrients in fresh, unprocessed foods like vegetables, whole grains and lean meats (see “The Genius Diet” box this page) have been connected to lower levels of stress, depression, irritability, poor concentration, memory loss, lethargy and insomnia. Saturated fats and sugars, on the other hand, impair brain function while making us feel sluggish and confused.
So what should you be eating? Besides the balanced diet described above, there is evidence that omega-3 fatty acids, found mostly in oily fish like salmon, improve brain functions and reduce deterioration in old age. Another study, published in the American Journal of Medicine in September, found that people who drink juice made from whole, fresh fruits and vegetables at least three times a week are 76% less likely to develop Alzheimer’s Disease.
2. You’re Also How You Eat It
If you’ve ever gone for a fad diet where you eat only protein or lemons or something for a week, you know that a strict diet does not equal healthy eating. The variety of foods you eat, the size of your portions and even the time of day you eat can affect how your body processes what you put into it.
It’s important to know where your food comes from and how it is prepared. Buying organic foods, while expensive, is a good way to avoid the pesticides and growth hormones found in mass-produced meat or vegetables. Organic meats also have high levels of omega-3 fatty acids—the ones that keep your brain running smoothly. A lack of these “good fats,” together with a low intake of vitamins and minerals (not eating your veggies) can lead to concentration and memory problems and to depression.
Using fresh, good-quality ingredients when you’re making your own food is the best way to get full flavor without using the huge amounts of salt and sugar in processed and canned foods. Excessive salt (and most of us consume several times the recommended amount) causes high blood pressure, another risk factor for Alzheimer’s. Sugar has been linked to hyperactivity, difficulty concentrating and irritability in children, as well as intensified symptoms of mental illnesses like schizophrenia and depression.
Even if you can’t change how your food is made, just changing how you eat it can alter its impact on your brain. One theory is that, at certain times of the day, your body is ready to receive food while, at other times, the task of digesting just saps energy from other important processes. Following the principle of “chrononutrition,” Bangkok-based psychotherapist and naturopath Pascal Jalabert identifies the ideal receptive period for eating to be between noon and 8pm. During that time, he claims, more of what you consume will be converted into energy rather than fat.
Where to shop organic: Villa (try Sukhumvit 33 branch: 591/1 Sukhumvit Rd., 02-662-1000. Open 24/7) or Gourmet Market (try Siam Paragon branch: 991/1 Rama 1 Rd., 02-610-9000. Open daily 10am-10pm).
3. Don’t Self-Medicate
If you’re already not at your best—whether you’re stressed, tired, depressed, whatever—a quick fix like coffee will only exacerbate the problem in the long run. The reason is simple: When you try to balance your mood with a quick burst of sugar or caffeine (or alcohol or paint fumes or whatever floats your boat), you are just tricking your brain into feeling energized as opposed to being energized. When the spell is broken, you’ll be right back where you started—or worse. “If you’re smoking or drinking to combat stress, all you’re doing is suppressing it,” says Jalabert. “When the drug is gone, the stress is still there. You’re not tackling the root of the problem.”
A better fix if you’re tired or stressed: Take a walk, even if it’s just around your office, or try one of the techniques in the “Nothing Like a Good Stretch” box.
4. Raise Your Voice
Feeling like you can’t express yourself, whether it’s to your boss or your boyfriend, is an enormous stress and, over time, it just becomes harder and harder to vent the frustration. If you’ve gotten to the point where it seems impossible, Jalabert suggests this basic exercise: Go into a store and ask the salesperson to tell you about one of the products they sell. Then thank them and leave. “It’s an unbelievable confidence boost,” he promises.
For the more adventurous, Jalabert recommends karaoke, which stretches your confidence as well as your muscles. Don’t be afraid to get into the groove!
Best confidence-boosting karaoke tunes: “I Will Survive” Gloria Gainor,
“Ob La Di, Ob La Dah” The Beatles, anything by Madonna.
5. Release the Beast
Anger is a natural response, but most of the time we have to suppress aggressive impulses in order to deal with people at work, taxi drivers and other people’s kids. But if those feelings are suppressed all the time, it can lead to frustration, stress and depression. One of the best ways of letting loose, Jalabert says, is acting them out in a safe, appropriate environment. His favorite therapy? Paintball. Other pseudo-aggressive workouts like martial arts provide similar benefits, but the special appeal of paintball, he says, is that everybody is wearing a mask. So you’re free to be as evil as you want.
Shoot-’em-up: Combat Zone 62 (117 Sukhumvit 62, Sukhumvit Rd., 02-741-4104. Daily 9:30am-6:30pm).
6. Breathe
This seems like the one thing everyone is good at it, but it’s actually easy to fall into shallow breathing that doesn’t deliver enough oxygen to the blood. Quick, short breaths from the top of the chest are a stress reaction designed to help the body deal with dangerous situations. This “fight or flight” response raises blood pressure and increases alertness. When it becomes chronic because of long-term stressors (like feeling unappreciated at work) instead of immediate dangers (like a bear chasing you), it can result in high blood pressure, hyperventilation, panic attacks, and eventually anxiety and depression. One way to combat this stress buildup is to consciously create the opposite response. This can be achieved a number of ways, including yoga, meditation and visualization techniques.
Try taking a deep, slow breath. Notice your chest and belly filling with air. Most of the time when we breathe this doesn’t happen—partly because we’re trying to maintain the illusion of washboard abs. The oxygen we breathe in doesn’t make it all the way to the bottom of the lungs. Now breathe out slowly, emptying your lungs and noticing your chest and belly going down. This kind of breathing oxygenates the blood and lowers the heart rate, making you more able to focus and deal with difficult situations.
Seek inner peace: Learn to breathe like the yogis at Yoga Elements Studio (29 Vanissa Bldg., 23/F Soi Chit Lom, Patumwan, 02-655-5671, www.yogaelements.com)
7. Drink Water
Mild dehydration can cause fatigue, reduced alertness, difficulty concentrating, dizziness, headaches and anxiety. You’re probably feeling its effects right now. Most people do not drink the recommended eight glasses of water a day, but have no idea that their brainpower is suffering. According to a publication by Water UK, by the time you feel thirsty, your memory, attention and concentration may have decreased by as much as 10 percent.
Drinking coffee, tea or alcohol—anything that sends you running to the bathroom every 10 minutes—speeds up dehydration, so while there’s nothing wrong with indulging once in a while, you have to be extra-careful about keeping hydrated.
Break it down: If the idea of drinking eight glasses of water a day is overwhelming, try getting into the routine of picking up a big bottle of water in the morning and make sure it’s empty when you hit the sack.
8. Just Say No
You might want to take a seat for this one. Research indicates that your rock star lifestyle—drinking, smoking, sleeping propped up against the bar, the whole bit—isn’t good for your brain! Alcohol and drug abuse affects your emotional responses, judgment and senses, distorts perception and causes delusions. And if you’re thinking, “That’s the point!” you might want to consider the long-term effects. Booze, joints and all the other stuff impairs concentration, long-term memory and problem-solving ability even after you’ve quit, and nobody wants to be senile at 40.
Researchers from the Universities of Aberdeen and Edinburgh have also linked cigarette smoking to a decline in mental performance over time. Between the ages of 11 and 64, current and former smokers studied showed a more substantial decline in memory and learning, non-verbal reasoning, processing time and judgment than those who had never smoked. Yet another good reason to quit smoking.
So that does it: Just sit down with a good book for the next 50 years or so and you’ll be fine. Or...
9. Party On
Make no mistake: Drinking, smoking and losing sleep isn’t good for you mentally or physically. But the negative effects of the odd night on the town may be outweighed by the positive effects of getting out of the house and having a good time with your friends—if you do it right. “Partying is the best therapy ever,” says Jalabert. “You’re with your friends, you’re having a good time. If you can avoid killing yourself while you’re doing it, even better.”
But how to avoid killing yourself? Jalabert suggests eating something “deeply nourishing” before going out, like fresh veggies, nuts and seeds. The ideal food, he says, is spirulina, a brackish seaweed you can find in powdered form at natural foods stores and mix with water or into a fruit shake. If you can’t find it, or just can’t stomach it, any healthy, balanced meal will do just fine. Then, while you’re out, drink plenty of water, ideally as much water as alcohol. That way, he says, at least your body has a reserve of nutrients and fluids to draw on before you start tossing back vodka-Red Bulls.
Social isolation is considered a risk factor for some kinds of mental illness and suicide, and a study by the University of Michigan reports that people who are more socially active have better-functioning brains, including better memory.
This is hard science: Laughing and having a good time are important to your mental health, so don’t be afraid to let loose every once in a while.
10. Develop a Relaxation Routine
Any kind of exercise is a benefit to your mental as well as physical health: Exercise builds confidence, boosts energy, keeps you alert and helps you cope with stress. According to a study published in Preventative Medicine in January 2000, people who exercise two or three times a week are less depressed, angry, mistrustful and stressed than those who don’t. Over time, moderate exercise is associated with improved brain function in the elderly, particularly the ability to focus on goals and “tune out” less important information (National Institute on Aging, August 2006).
Exercise combined with a relaxation routine—like yoga—has the added benefit of creating a state of relaxation rather than hyper-alertness. Like focused breathing, relaxation techniques help increase the levels of oxygen in the blood, making you calmer and more able to handle stress.
In the Land of Smiles, massage is another popular route to relaxation. A study by the Mayo Clinic in the US has also shown it to decrease anxiety, boost self-esteem and aid alcohol and nicotine withdrawal.
We do it right: Thai massage has the added benefit of actively stretching the muscles, so in addition to the getting deep tissue stimulation, you’re actually getting some exercise while lying down!
11. Use It or Lose It
Some of the biggest risk factors for dementia later in life have to do with how much you use your brain. People with more intellectually engaging jobs and hobbies such as reading, doing puzzles or playing musical instruments are less likely to suffer from Alzheimer’s disease, according to a publication by the National Institute on Aging.
These same activities are associated with better brain function in younger adults, and in fact the physical changes that take place in the brain as a result of stimulating experience are most substantial in young children whose brains are still developing.
However, on one central question—the effect of formal education—the jury is still out. Some studies say more education protects patients from Alzheimer’s, others that it just suppresses the symptoms until later in life (Journal of Neurology, Neurosurgery and Psychiatry, March 2006). There is also evidence that students who feel more engaged with their schoolwork are likely to report higher levels of stress and anxiety, (National Center on Addiction and Substance Abuse at Columbia University, April 2005).
Bottom line: Until more conclusive research comes out, skipping class is OK, as long as it is to play Sudoku.
The Genius Diet
A key term in the health industry is “free radicals,” molecules produced by normal body processes but which can damage cells. Cigarettes, alcohol, polluted air and just plain living all contribute to the presence of free radicals in your body. Though your body has a great capacity for repairing and replacing broken-down cells, the process of cells breaking down permanently is exactly what aging is. A real genius would eat foods to minimize this breakdown, especially in their brain.
Berries, bright-colored fruits and vegetables, green tea
Great for: Antioxidants—molecules that protect cells from free radicals by diminishing their reactivity. There is some evidence that people who have a diet high in antioxidants have lower rates of Alzheimer’s.
Whole grain bread, brown rice, Vegemite
Great for: B-vitamins. These support the nervous system and are very important in energy production for your brain. Their brain-boosting powers have been demonstrated in many studies. This is especially important if you’re a drinker: Alcohol depletes your body of nutrients because your liver uses vitamins and minerals in processing the alcohol.
Sardines, mackerel, wild salmon, canola and olive oils
Great for: Omega-3 fatty acids—these help brain development and maintain the fatty sheath covering most brain cells. Also needed for phospholipids found in all cell membranes. Those who consume greater levels of coldwater fish such as salmon tend to have lower rates of Alzheimer’s disease. Pumpkin, flax and sunflower seeds are all great for omega-3. Or eat omega-3-enriched eggs.
Red meat, nuts, dark green leafy vegetables
Great for: Iron. Iron deficiency may result in poor attention and affect learning ability. For brainy superpower, eat these foods with those that are high in vitamin C, such as orange juice, strawberries or kiwi fruit; vitamin C increases iron absorption.
Fruit and Veg, alfalfa, legumes
Great for: Folate. Higher intakes of folate may be associated with a lower incidence of Alzheimer’s disease and may also slow the cognitive decline associated with the disease.
Baked beans, chicken, TOFU, eggs
Great for: Protein. Protein improves memory and attention, according to a British study cited in New Scientist magazine.
Gingko biloba
Great for: May work to prevent brain degeneration by improving blood flow to the brain. It’s used in Europe as a treatment for dementia.
When DIY Isn’t Enough
Taking responsibility for your own wellbeing is an important part of mental health, but if you have a problem that you think is beyond your control, it’s a good idea to visit a trained professional for a jumpstart. There are as many forms of treatment as there are problems to be treated, but here is a guide to the basics. For specific:
Psychiatry. A psychiatrist uses a combination of psychotherapy and biomedical approaches to help you deal with mental problems. A psychiatrist can prescribe medication when appropriate.
Psychotherapy. A psychotherapist can help assess what you need help with but uses non-medicinal tools to get you where you want to be. Some of the tools a psychotherapist might use are reflection, meditation, dream work, movement exercises and drama or art therapy.
Couples or Family Therapy. A therapist will meet with the members of the couple or family, independently or together, to discuss how they relate and respond to each other and to teach them problem-solving skills. If one or more members of the family suffer from mental illness, the therapist can also help the other members to cope.
Group Therapy. A small group of individuals suffering from similar problems gathers to share their experiences and help each other, moderated by a therapist.
Psychoanalysis. Focusing on unconscious behaviors rooted in past experience, a psychoanalyst will encourage you to talk, guiding the conversation toward potentially significant experiences and helping you make connections.
Self-Help Groups. Similar to group therapy but less formal, these gatherings are typically led by a survivor of a particular illness or experience (e.g. eating disorders, substance abuse, death of a loved one) and focus on members supporting each other.
Nutrition. Many mental illnesses, from fatigue to schizophrenia, can be eased or eliminated by a change in diet. A nutritionist or holistic medicine specialist can recommend a diet, as well as vitamins and herbal remedies, suited to your specific needs.
Acupuncture. A traditional Chinese remedy designed to control the flow of energy through the body by inserting tiny needles at specific points, acupuncture can treat physical ailments like chronic muscle pain as well as mental disorders including anxiety and depression. Acupressure follows the same principle but uses focused pressure instead of needles.
Massage. A massage therapist will manipulate your muscles and flesh and make adjustments, noticing muscles that are chronically tense due to pent-up stress. The idea is that by working out the physical corollary of the problem, the therapist can help you release the emotion itself. Massage is also valuable simply because it involves human touch, which can boost self-esteem and make you feel more connected to others.
