Sleep To Be Smart

Sleeping is one of the most important parts to achieving good health. It is the time when the body rebuilds, heals, and rejuvenates. Without enough quality deep sleep, it is hard to feel good. It is also hard to learn and remember things. Researchers at the University of Pennsylvania School of Medicine recently discovered that sleep turns on brain gene switches. As soon as a person falls asleep, gene switches are turned on in the brain that allow memories to be formed and brain connections to strengthen. Assistant Professor of Neuroscience at UP, Marco Frank, stated that "the machinery of memory is, the actual making and breaking of connections between neurons." The researchers found that these connections between neurons can only be made when we sleep. So what does this tell us? You must get quality sleep to improve learning and be smart!



Sara J. Aton, Julie Seibt, Michelle Dumoulin, Sushil K. Jha, Nicholas Steinmetz, Tammi Coleman, Nirinjini Naidoo, Marcos G. Frank. Mechanisms of Sleep-Dependent Consolidation of Cortical Plasticity Neuron 2009 February Volume 61, Issue 3, 454-466.
Department of Neuroscience, University of Pennsylvania School of Medicine, Philadelphia, PA 19104, USA.

Fruits and Vegetables for Brain Health

A new study published in the Journal of Alzheimer's Disease found that a diet high in polyphenols could protect the brain from damage. Polyphenols are special nutrients commonly found in fruits, vegetables, and nuts. After analyzing the brains of rats for 40 days, researchers found that the rats on the high polyphenol diet had significant nerve and brain cell protection. They also found that these nutrients could help strengthen and boost the generation of brain stem cells.

Eating whole natural foods is a great way to ensure quality health of the body's organs and tissues. Grab an apple and a handful of walnuts today!





Tony Valente, Juan Hidalgo, Irene Bolea, Bartolomé Ramirez, Neus Anglés, Jordi Reguant, José Ramón Morelló, Cristina Gutiérrez, Mercè Boada and Mercedes Unzeta. A Diet Enriched in Polyphenols and Polyunsaturated Fatty Acids, LMN Diet, Induces Neurogenesis in the Subventricular Zone and Hippocampus of Adult Mouse Brain. Journal of Alzheimer's Disease. 2009 November
Universitat Autònoma de Barcelona (UAB)

Study says Exercise Increases Brain Power

Researchers from Sweden recently found that teenagers who increased their cardiovascular health between the ages of 15-18 had higher intelligence scores (IQ), and were more likely to go to college and be successful. This makes total sense because when you exercise, you increase blood flow to the brain. Increased blood flow to the brain means more oxygen and nutrients to the brain. When the brain is nourished, brain cells can grow and new brain cell connections can be made. This leads to better focus, concentration, and memory.

Researcher Nancy Pederson commented: "The results provide scientific support for educational policies to maintain or increase physical education in school curricula,” “Physical exercise should be an important instrument for public health initiatives to optimize cognitive performance, as well as disease prevention at the society level.”

Chalk one up for Physical Education!




Maria A. I. Åberga, Nancy L. Pedersen, Kjell Toréne, Magnus Svartengrenf, Björn Bäckstrandg, Tommy Johnssonh, Christiana M. Cooper-Kuhna, N. David Åberga, Michael Nilssona, and H. Georg Kuhna. Cardiovascular fitness is associated with cognition in young adulthood. Proceedings of the National Academy of Sciences. 2009 November
Institute of Medicine, Sahlgrenska Academy, University of Gothenburg, SE-405 30 Gothenburg, Sweden.

Strength Training

Last week, 4th grade students at SDA Elementary were introduced to strength training. Strength training is exercise in which weight is moved. Often times that weight is moved by a pushing motion or a pulling motion. Some of the benefits of strength training include increased size and strength of the muscles, improved bone density (thickness & hardness), stronger connective tissue (tendons & ligaments), improved heart health, improved blood sugar control, and improved metabolism. It's a great way to improve your overall fitness and athletic ability. Students used 9 lb and 12 lb barbells to complete the workout.

Eggplant

Eggplant became a new favorite of mine last summer. It has a delicious texture and flavor, whether you’re grilling, frying, or baking it. Eggplant is loaded with antioxidants, which protect your cells from oxidative damage. In fact, it is a top 10 vegetable in antioxidant content. The most common eggplants are usually dark purple or black, but also come in other types like pale green or white. Eggplants should be picked at two-thirds their full size when they have a high gloss to their skins. They should have a slight give when you press down on them with your thumb that rebounds easily. They have a short shelf life so leave them on the counter and eat them within a couple days of buying.