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Maintaining a Healthy Brain

Maintaining a Healthy Brain

Everywhere I travel I am asked what people can do to keep their brains healthy and specifically what they can do to help reduce the risk of developing Alzheimer’s dementia. The following are suggestions for maintaining brain health and reducing the risk of dementia.

1. Regular exercise: Regular exercise not only keeps the heart healthy, but keeps the brain healthy as well. When we exercise the brain produces proteins which help keep our brain cells healthy and expands capillary networks so blood flow improves. Exercise also causes the brain to produce chemicals which improve mood. Additionally, recent research has shown that the pathways primarily responsible for physical movement play a key role in helping our thoughts flow in a fluid and organized way. Thus, physical exercise improves our ability to think clearly and efficiently.

2. Omega-3 fatty acids: Omega-3 fatty acids are nutrients that our brain and body require, but cannot make. If we don’t get this nutrient in our diet then we don’t have it and our body muddles through without it. In the body, omega-3 fatty acids raise good cholesterol and lower bad cholesterol and, thereby, reduce the risk of heart attacks and strokes caused by blocked blood vessels. But they do more, omega-3 fatty acids are powerful free radical scavengers. Free radicals are by-products of metabolism which damage cells throughout the body. Certain medical conditions such as Diabetes Mellitus (DM) cause a marked increase in the production of free radicals. People with DM often experience damage to their organs, i.e. retinal damage with loss of vision, kidney damage, and peripheral nerve damage causing neuropathies (painful conditions of burning sensation in the extremities). Recent evidence has demonstrated that omega-3 fatty acids, by scavenging up free radicals, reduce the risk of such damage in diabetic patients.

These are all great things the omega-3 fatty acids are doing in the body, but more importantly, as a psychiatrist, I value the impact they have on the brain. Each individual brain cell has a membrane primarily constructed of a combination of omega-3 and omega-6 fatty acids. When we don’t get omega-3 fatty acids in our diet, the brain doesn’t have them so the brain cell membranes are constructed without them. This causes the membranes to be more rigid and stiff, less elastic and pliable and is associated with an increased risk of mood disorders, such as depression, bipolar disorder and post-partum depression. Additionally, without the free radical scavenging impact from the omega-3 fatty acids, the brain cells are more vulnerable to damage and evidence has indicated that individuals low in omega-3 fatty acids have greater risk for dementia.

Omega-3 fatty acids can be obtained in flaxseeds, chia, black walnuts and wild (not farm raised) cold water fatty fish such as salmon or mackerel. Typically 2000 – 4000mg per day is sufficient. Omega-3 fatty acids can have a blood thinning effect so anyone taking a high dose of omega-3 fatty acids or taking a blood thinner, such as Coumadin (warfarin), should check with his or her doctor prior to taking.

3. Natural Vitamin E: Vitamin E is also a free radical scavenger and is beneficial in protecting the brain. However, studies have revealed that this benefit is only obtained when Vitamin E is obtained in food. In fact, some studies have indicated that supplements of Vitamin E actually cause harm. This is believed to be due to the fact there are multiple forms of Vitamin E in nature and the supplements do not contain all of these forms, whereas Vitamin E in food is balanced appropriately. Vitamin E can be found in wheat germ oil, almonds, sunflower seeds, peanut butter and hazelnuts.

4. Folic acid and Vitamins B6 and B12: During normal metabolism a by-product is produced called homocysteine. Homocysteine is damaging to the linings of blood vessels and to neurons (brain cells). Imagine pulling a piece of barbwire through a soft rubber hose. What happens inside the hose? Homocysteine damages the linings of blood vessels in a similar way. The body has two pathways to get rid of this toxic waste product. One pathway is dependent on Vitamin B6 and the other pathway is dependent on both B12 and folic acid. When we are deficient in these nutrients then homocysteine builds up and increases the risk of heart attack and dementia. Vegans and lacto vegetarians are at higher risk of elevations of homocysteine due to lower levels of these nutrients. Additionally, supplementation with these nutrients has been demonstrated to improve cognition, as well as mood.

5. Pomegranate juice: A recent study done on lab animals at Loma Linda University demonstrated pomegranate may be beneficial in reducing the risk of Alzheimer’s dementia. In the study researchers took lab animals bred to have high amounts of amyloid protein in their brains (this is the toxic protein believed to cause Alzheimer’s). They randomized the animals into two groups and fed them the exact same diet, except one group had the addition of the human equivalent of eight ounces of pomegranate juice per day. They biopsied the brains before and after the study and the animals without the pomegranate juice had a higher amount of amyloid in their brains at the end of the study than the beginning, but remarkably those receiving the pomegranate juice had 50% less amyloid in their brains by the end of the study.

6. Continued mental activity: The brain, like every other organ and system of your body, is strengthened with exercise. The more one engages in mentally challenging tasks, the more the brain is stimulated and responds by producing growth factors and expanding and strengthening the neural network. Individuals more mentally active throughout life are more resistant to developing dementia.

7. Healthy spirituality: Studies have revealed that those with a healthy intrinsic spirituality also have reduced risk of dementia. This is theorized to be due to lower levels of stress and stress hormones and, thereby, less oxidative stress on the brain throughout life. Additional factors include the added mental stimulation of thinking in spiritual ways which expands the neural network. Bible study is particularly helpful as it requires expanded mental activity in the contemplation of eternal and divine themes.

8. Altruism, giving and beneficence: Multiple studies have now demonstrated that those who engage in acts of kindness, those who live their lives with a giving heart, those interested in helping others have better health throughout life and suffer less illness. This may be due to less activation of the anxiety centers of the brain with subsequent decreased stress hormones and, thereby, less oxidative stress on the body and brain. For those of us who believe God is our designer this is no surprise, for such living is in harmony with God’s original specifications for mankind and would logically result in better health. Thus, the Bible says, “A cheerful heart is good medicine, but a crushed spirit dries up the bones.” Proverbs 17:22.

These eight interventions are obviously not an exhaustive review of activities that are healthy for the brain. But they are simple actions that each of us can take to keep our brains as healthy as possible. And the healthier the brain, the sharper the mind and ultimately the greater our

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Testimony 29

Thank you for all of your work to correct misconceptions about God’s character. So many people that my husband and I have talked to seem to be against the natural law construct and view it as “errant” and “dangerous.” Having learned more about it through your blogs and lessons, I don’t really understand why they view it that way, except that it means they have to relearn theology they have known for their entire lives. But I’m so excited to relearn this. For the past few years I have been questioning how I could trust a God who punishes arbitrarily and is full of wrath for those who don’t obey His commands. That view made me afraid to “mess up” or “not be good enough,” even within my relationship with God. I really appreciated the point you bring out about God not wanting us to serve Him because we are afraid, but because we love Him.

Melissa H., IN, USA

 

Testimony 62

I would like to express my thanks to the C&R team for creating a platform from which people can learn to trust in God and grow. My life is a witness to the effectiveness of this ministry. Without believing the truth about God as you have shown, I don’t know what my life would be like. I had given up on God helping me with certain sins – it was all useless. Given that the scripture is clear and God is so good, how could I have betrayed him so many times? I was a yo-yo christian; spinning up and down. My faith and enthusiasm was driven by discoveries/threats that prophecy is about to be fulfilled. But when I watched your “Healing the Mind” seminar, it was like a light finally went on. I could see God had no plan to hurt me, the danger came from sin, and that He is working to protect me and strengthen me. Thank you for allowing God to use you. The message God gave C&R saved my life!

Antony N. – Hobart, Australia

 

Testimony 8

Thank you for the ministry you are sharing with us, it is a real blessing to us and especially to my husband and myself! You are encouraging us to think for ourselves and not just to except everything, without thinking it through, with God’s word!

M.K., USA

 

Testimony 35

I am so pleased with the response your message is receiving at my church from the middle-aged to the young adults. I have given out 100 copies of the first two seminars and there are more request every week. One of my [class members] came to me after viewing the series, grateful and impressed with how easy the message was retained. He had been a Seventh-day Adventist in fear all his life, and felt like the scales were removed from his eyes after viewing the seminars. I am so impressed by the change I see in members who have received this message, we are in one accord. However, I am sadden by the negative response of the older people. I am verbally attacked anytime I talk about imposed laws, but I believe my mission is to enlightened everyone I can. I watch your Bible Study Class on YouTube every Friday night and I feel like I am apart of the class. All of you are in one accord and I am so blessed to have found you. I pray that all of you continue to spread this message and I am committed to doing my part.

Clara S., Westfield, MA, USA

 

Testimony 18

The Healing the Mind DVD set tarted me on a journey that has changed my relationship with our loving God more significantly than any other study, and brought me to your book and Bible study podcasts, which I now listen to daily, thanks to the availability of archived content on your site and on iTunes.

Anonymous

 

Testimony 48

I just want to tell you how blessed I have been reading “The Remedy!” It has become a daily part of my devotional relationship with God. In it I have found a God of love and a God that loves me! The bible has come alive for me! It is the first time that I can say that I have felt hope fill my heart as I have read God’s word. This is good news I can share! Thank you, Dr Jennings! Thank you for your heart for others. I can’t put into words how this has set me free! It has strengthened my trust and love for God.

Jason H.

 

Testimony 50

After coming into contact with Come And Reason Ministries, I can finally say that many of my unanswered questions have fallen into place. I discovered that my view of God’s Law was “imposed laws and rules” with “imposed punishments” and that this was the major culprit of my many unanswered questions. Thanks be to God for using you and those around you to help us who have struggled with this “infection” of thought. I have now rejected the “imposed law” concept to fully embrace “Design Law”… to look thru “Design Law,” instead of “imposed law,” is a relief.

Viliami L., Australia

 

Testimony 71

When I was 9 years old, I remember setting at our devotional table with a hunger and thirst for God that wanted more, deeper, BETTER. I can remember literally crying and pounding on the table, “I know these teachers didn’t mean to give us error. They taught what THEY had been TAUGHT, but didn’t ANYBODY READ THE BOOK?!?!?” It mattered to me then. It mattered to me as a teenager. It matters now as I teach bible classes. It didn’t have to be so hard as I watched so many give up and lay God’s great plan and gift of salvation aside as being “impossible.” Then, a friend sent me a link to Come And Reason’s website. I grew excited. YES! FINALLY! Then another friend told me to stay away, saying her son had just broken up with a girl because she was involved with Come And Reason and that “Tim Jennings preaches a false gospel.” But, AFTER many years of developing an authentic and, dare I say FUN relationship with Jesus, through the Holy Spirit I see this message has been around a LONG time, since the apostle Paul, Ellen White, Graham Maxwell, Ray Foucher, and yourself (though I admit, you’ve made me back up, rewind and replay the clips, and get out my well-worn Bible on a few things.) I’m so thankful I have found LIGHT during these DARK days. I am not alone.

Vicki DiNitto

Testimony 53

I was so blessed by a friend who gave me your book, “The God Shaped Brain,” while I was sitting in church asking God to please help me learn more about Him and help me not to be so confused and scared. That was about 2 years ago. Your books have helped me to love God even more. I’m not confused or scared anymore! I have listened to all of your bible study classes and feel like I know the wonderful people that attend every week. Thank you for all that you’re doing in spreading the true message about God and His law of love. God bless you and your whole class.

Elssy P., Modesto, CA, USA

 

Testimony 59

I’m a native Ghanan, but am currently in France for my master’s degree. Prior to this, during my final years at undergraduate studies in Ghana, I was introduced to your ministry and I’ve been immensely blessed by what you share, especially about the Design and Imposed Laws. God richly bless you for that.

One of the first things I did when I arrived in France was to buy all four of your books. They not only helped me, but those I shared them with. I shared the message with an atheist student and I marveled at how God worked mightily in his life. Today this person shares the Love of God with others and debunks theories of who God is not. I want to share what you present in your “Heavenly Sanctuary and Investigative Judgment” pamphlet, because the message brought rest to my soul and I live today as a healthy person.

God bless you so much and your ministry.

Michael A., Ghana

 

Testimony 1

Thank you! I love listening to the Come And Reason Ministries Bible study classes and am using some of your notes to get the lessons together that I will be teaching. You always have such good quotes and Bible texts and pull things together to make good sense.

T. C., IN, USA

 

Testimony 72

I am blown away by the truth that you present. God’s Design Law makes so much sense! You have validated my impression that, if God is love, He would not kill those who don’t want to know him. If God gives us choice, then how can He destroy us if our choice is not to follow him. Thank you for opening my eyes and heart to the pure love of God seen through Jesus. The love I now have for Jesus is deeper and free from condemnation. My heart has been opened to love others as Jesus loves me. May God continue to bless your God-given insight into His word and your ministry. The truth has set me free!

H. Miller, Centereach, NY

Testimony 24

I wanted to thank you very much for presenting your understanding of God. I’ve always been troubled by this question: Why did Jesus have to die? Since my conversion I understood that The Father & Jesus are one, I did not have issues with that. But was there not any other way to save us than for Jesus to die? I guess I actually had a question about God – if He is so wise, how come He did not find another way? I did not see the real ‘beauty’  in the cross. Only when you explained the picture in the medical context, Jesus providing medicine for my selfishness, have I started to finally ‘see the light’. Thank you so much. Your seminar, “Healing the Mind,” are absolutely marvelous & have shared them with my family and many other people, including colleagues at work. Thanks, thanks, thanks. May God bless you abundantly in your ministry.

M. W., Australia

 

Testimony 7

Ok, so last night I listened to “The Law of Liberty” and “How to Achieve Victory: Freedom, Truth and Spirtual Warfare.” These are both MY ABSOLUTE FAVORITES so far! The logic is just soooooo beautiful. I had to re-listen to them a couple of times. I just want to EXPLODE! (<< we assume with joy and happiness)

N. B., Canada

 

Testimony 32

The message [of Come And Reason Ministries is] for all Christians (and those who may become Christians) and not just Adventists or any other group. It is difficult to imagine why any [anyone] with intellectual and spiritual honesty could find fault with the way you explained the healing substitution concepts and the truth about God’s character, though I know some will reject and criticize. On behalf of those in our group near Tacoma, WA, thank you and your staff for all of the hard work and for sharing the Gospel in this manner. God’s message of healing love will be carried to the whole world and then Jesus will come – He promised it.

Terry U., Tacoma, WA, USA