Avatar was released in December 2009 and it took the world by storm taking the top place for film viewing since Titanic which stood at $2.218 billion while Avatar to this day stands at $2.2433 billion. It took me a long time to actually decide to watch this movie, having done so I watched it for the second time the next evening. For me this movie is about the untouched human capacity that is dormant due to “chosen” lifestyle, particularly in the western world. The Na’vi who live on Pandora show us the powers we have when living in a world of unconditional love, gratitude and connection with all life – creatures, plants, trees and the environment and not in a world that is separated and disconnected from our environment and from everything within it. It gives a clear picture and deep understanding that humanity is part of the ecosystem and that our physical, mental and cognition depend on this and that we owe ourselves and planet to be healthy.
Cognitive wellbeing, as physical and emotional wellbeing is about balance and living in harmony with one another, the earth’s natural biorhythms and Mother Nature. Cognitive wellbeing and mental health cannot simply be addressed through diet, lifestyle, counselling or any other therapy. (No disrespect here, therapies have a place). It is about restoring whole inner balance with oneself and outer harmony with one’s world.
No bodily system functions in isolation of other systems. We function as a whole, therefore the whole needs to be addressed. Gut and brain health have a direct connection via the gut-brain axis, and therefore the health of the digestive system is partly if not wholly responsible for cognitive function. There is a reason why the gut is known as the “second brain”. If digestion is not functioning correctly, whether thats seen as constipation or suffering IBS symptoms (irritable bowel syndrome) resulting in urgency and loose stools. Perhaps gastric reflux, bloating or excess gas are causing uncomfortable feelings. These are all symptoms that indicate the digestive system is not functioning optimally and will ultimately affect mental health and cognitive function.
Ensuring the digestive system is functioning well requires a varied nutrient-rich diet, with or without meat, depending on personal preference. Chewing food mindfully and eating in peace and not on the hoof, at the computer or in front of the TV. The essence of effective digestion starts with saliva in the mouth when seeing and smelling food which triggers the release of stomach acid ready to accept and start the process of breaking food down to extract what nutrients the body requires from what needs to be eliminated. Healthy digestion also requires water. Most people do not drink enough water which hampers the digestive function and consequently cognitive function due to dehydration.
There are many different diets out there, and because we are all unique we cannot assume that a diet, such as Keto, FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), or some other diet that might work well for one person will automatically be good for another. However, the one diet that is considered as being supportive of mental health and cognitive function is the Mediterranean diet. This diet is rich in fresh foods, simply cooked, lots of green leafy vegetables, healthy, unsaturated fats from avocados, olives, oily fish, nuts and seeds which are not only essential to brain health, but supports cardiovascular health, as well as aiding in blood sugar regulation. In short eating fresh foods, as natural as possible, avoiding or at least limiting processed foods and ensuring plenty of fresh vegetables, fruit, oily fish and good fats will support good cognitive function into old age.
Exercise in general supports good well-being. We are spoilt for choice when it comes to exercise. The most important thing is to keep moving whether just walking, or a specific exercise like swimming, climbing, yoga, Qigong, running, football, dancing etc. No one size fits all. All round fitness protects flexibility, bone and muscle, resilience, cardiovascular and brain health, as well as physical and emotional and mental balance. However, as humans we tend to limit ourselves to one or two kinds of exercise or to a single form which we enjoy doing. Don’t get me wrong it is beneficial, however pursuing a variety of different types of exercise on a regular basis, the more balanced and all round your level of fitness will be.
All exercise, especially when we enjoy it stimulates the release of endorphins. The word “endorphin” comes from the word “endogenous” meaning within the body, and morphine which is an opiate pain reliever. Endorphins are created in the pituitary gland and hypothalamus and are a type of neurotransmitter that attaches to opioid receptors, commonly known as reward centers, signaling to the nervous system to calm everything down and provide feelings of inner balance, resulting in a positive state of mind.
A couple of things to be mindful of when exercising. If you feel tired and run down, choose exercise that is considerate of your inner and physical state rather than doing a HIIT class or pumping heavy weights that puts further mental and physical strain on the body, depleting resources and instead of releasing endorphins, cortisol is released as a stress response triggering the fight or flight system further depleting energy resources. Choose gentler types of exercise that build flexibility and balance at the end of the day, but still give benefit if you have no other choice but to exercise in the evening or at night.
Cognitive health, just like health of the physical body is about training and using these muscles regularly, otherwise “if we don't use it we lose it.” If development stagnates through lack of mental stimulation brain cells die and what’s more new neurons will not grow to replace them as it is only mental stimulation that creates new neurons. Activities such as learning a language, doing puzzles and having stimulating conversations that challenge thinking will all support positive cognitive health.
Bruce Perry, Psychiatrist and Neuroscientist said, “When people start to lose a sense of meaning and get disconnected that’s where disease comes from, that’s where breakdown in our health – mental, physical and social health occurs.” Meditation and mindfulness connect us to the earth and to the true self through slowing down breathing, calming the nervous system and providing mental clarity in relation to situations, decisions and people in our lives.
Social connections are also important for good cognitive function and mental health through feelings of self-worth, belonging and unconditional love. Humans are social, herd animals. Naturally we want to be with others, perhaps not 24 hours a day, but at some point in the day. Interacting enables us to talk through difficulties, problems and life in general. It is an outlet for knowing we are recognised, respected, loved and valued.
The changing nature of how we shop has had an impact on social wellbeing and connection with others. In my lifetime we have gone from shopping locally with the butcher, baker and hardware store to shopping in large supermarkets and mega-marts, or online for the convenience that these options provide. This has also affected local communities in that the elderly and lonely miss out on the chat with Bob the butcher or meeting another customer and having a chat while waiting to be served. These places were not just somewhere that you bought your groceries, meat and bread, they also served as community hubs where people met and would have a quick chat when going about their household errands. In other words, these independent businesses were part of the community.
5 lifestyle tips that proactively support cognitive and mental well-being
- Do Something that Brings Joy
Life, especially in the western world is very much focused on the next step up the ladder – that bigger house, car or a better job in combination with working to pay the bills. Because of all the “noise” that surrounds this type of lifestyle we often lose perspective and sight of what brings joy. Of course, this will likely vary from person to person, but it is not about what it is, but rather that you make time to do it regularly.
My joy is nature whether that is walking or horse riding, both bring me joy, calms my nerves, connects me to Mother Nature and puts everything into perspective while at the same time clearing any unwanted worry or concern.
- Build Social Relationships
The English-speaking world has drifted further and further away from what it means to be human. Community life is seldom seen unless you live in a small village where everyone knows everyone and there is an unspoken word to look out for each other, especially the vulnerable, the elderly and children. In cities you can live next door to, above or below another person and you never speak to each other. I am yet to understand why we don't take the opportunity to say a cheery “Good morning” or similar when meeting in the lift, at the shop door or other incidental location. What does all this mean? It means that each one of us has to be conscious about building a circle of people who can be relied on and who share a similar outlook regarding the importance of social contact to build self-worth, emotional and mental wellbeing, whether thats a chat in the lift, street or over the garden fence or inviting each other round for a cup of tea or meeting locally for a chat over a coffee
- Know your Boundaries and when to Say “No”
This is perhaps one of the more difficult points to observe to preserve physical, mental and cognitive well-being. Knowing one’s boundaries and observing them even when you are asked to do something that deep down you don’t want to do, but go ahead and do it, is neither healthy nor rewarding, often resulting in feelings of resentment or anger at yourself for once again not saying “No”.
There will always be times when you choose to agree to carry out a particular request even though it is at your own personal cost. This is not what I am referring to. What I am saying is the habitual selflessness that is a deep and generous part of so many, but underneath these habitual actions take a heavy toll, especially on cognitive function consuming and highjacking our thinking processes through repetitive conversations with yourself. End result a massive drain on mental energy and a deepening divide between you and the other person. No one wins.
This could mean putting in boundaries at work to demands that overburden you such as working late, at the weekend or during your holiday. Or perhaps it is a colleague who constantly gives you the “monkey” knowing that you will not say “No” despite them eating away at your personal confidence. Alternately it could be in your personal life, perhaps accepting an invitation to an event, when you have no interest in going. Babysitting for your neighbors who regularly forget to organize a sitter and ask you at the last minute, or carrying more than your fair share within your family to support and care for elderly parents, or siblings.
How do you change this pattern of behaviour to find the inner confidence to honour yourself and your authenticity? Ask yourself “What is behind my inability to say “No”? Write your answers down on a piece of paper until you have exhausted them and then take a look at the list to drill down to identify the real reason. Once you know they reason, put some actions in place to build confidence to say “No” as a choice, and release yourself of the guilty feelings from saying “No”.
- Intermittent Fasting or Time-Related Eating
There is now much research around eating within certain time windows, often called intermittent fasting. This means that you fit your eating in any one day into a certain number of hours, for example 8 or 12 hours giving the body a break from eating for the 16 or 12 hours remaining. Intermittent fasting is not a diet, it's a pattern of eating. It doesn’t change what you eat, it changes when you eat. The beauty of eating in this way is that you begin to understand what hunger actually is; and just because your stomach is empty, it does not mean that you're hungry.
Johns Hopkins medicine neuroscientist Mark Mattson, Ph.D., has studied intermittent fasting for 25 years. He says that “Our bodies have evolved to be able to go without food for many hours, or even several days or longer. In prehistoric times, before humans learned to farm, they were hunter-gatherers who evolved to survive — and thrive — for long periods without eating. It took a lot of time and energy to hunt game and gather nuts and berries. These physical activities and the intermittent fasting helped them maintain a healthy weight.”
Research shows that the intermittent fasting periods do more than burn fat. Numerous studies show that there are powerful benefits for body and brain. It is claimed to cause weight loss, improve metabolic health, improve blood sugar control & perhaps even extend lifespan. Mattson explains, “When changes occur with this metabolic switch, it positively affects both body and brain.”
The New England Journal of Medicine revealed data about a range of health benefits associated with the practice of intermittent fasting, as follows:
- Good for your brain, mental health and cognition -Thinking and memory.
- Heart health – Improved blood pressure and resting heart rates as well as other heart-related measurements.
- Changes the function of cells, genes & hormones – when you do not eat for a while your body initiates important cellular repair processes & changes hormone levels to make stored body fat more accessible.
- Helps lose weight and belly fat – enhances hormone function to facilitate weight loss. Short-term fasting increases metabolic rate by 3.6-14%, helping burn even more calories.
According to Hippocrates, “Our food is our medicine and our medicine is our food”. Therefore, to eat when you are sick is to feed your sickness. Fast forward to today, modern science agrees that having a full stomach all the time is not ideal for long-term health. Evolutionary adaptation has made our bodies very efficient at storing energy reserves, and drawing upon them when food supplies are scarce.
A note of caution: Individuals with certain health conditions should seek medical advice before doing intermittent fasting.
- Keep Your Brain and Mental Capacity Active
Exercising the brain as you would any other muscle in your body is key to the brain being active into old age. As with physical exercise, this means regularly challenging your brain with activities such as Sudoku, crossword puzzles, learning a language, adding figures without a calculator. My siblings and I used to call my father “the ready reckoner” because he would always take the receipt after filling up the car with petrol and then do the calculation in his head of how effective his car was running according to the mileage! He also did the daily crossword, invited stimulating conversation with friends and neighbours. He showed no signs of mental ill-health or cognitive decline in his old age.
Genetic predisposition of any health condition, does not mean that you will develop the condition. Age-related decline mentally and physically is a part of ageing, but that does not mean that we cannot be physically and mentally healthy into our late 80’s and 90’s if we take care of ourselves through living a meaningful life, challenging ourselves and brain function on a regular basis, eating a nutrient rich diet, movement, hydration and good quality sleep all of which feed healthy cognition, mental, emotional and physical health.
7 SIMPLE THINGS YOU CAN DO TO SUPPORT A GOOD MENTAL HEALTH