Post: How about a smart healthy brain πŸ˜‡πŸ˜, anytime, any age? : 5 ways to facilitate the process.

Hello everyone ! Have a wonderful weekendπŸ™‹πŸ»

Neuroplasticity and Neurogenesis, two terms commonly used when it comes to brain health. We, just don’t need to dive so much into Neuroscience to learn what they mean and how we can help ourselves to keep our brain healthy. Brain health is important because as long as our brain is healthy, we keep learning new things and our memory is intact. As ageing progresses, we can prevent ourselves from certain chronic conditions like dementia, Alzheimers and Parkinson’s disease by maintaining good brain health.

Neuroplasticity, meaning that our brain is continuously changing through our entire lifetime depending upon our experiences, the environment, habits, behaviour. Neural pathways keep rewiring and dewiring depending upon what is necessary and what is no longer useful. Therefore, being in a positive environment, thinking and feeling positive is all very important.

Neurogenesis meaning formation of new neurons, that is our ability to learn new things and retain in our memory. Previously, it was believed that neurogenesis stopped once we reach our adulthood, that is around the age of 20. Now, researches have shown, that neurogenesis occurs throughout our lifetime. So, we can learn until the day we die. In our brain, the neurons are formed from the neural stem cells and progenitor cells which are in the Hippocampus mainly and also in other regions of the brain. Though every day, new neurons are formed, before, they could get matured, many of them get pruned. A special protein BDNF (brain-derived neurotrophic factor) has been identified which is responsible for promoting the maturation, survival and maintenance of the neurons.

So, how do we facilitate this process of neurogenesis and maintain the level of BDNF? 5 simple ways

1. Exercise: Any exercise which can increase the heart rate mainly aerobic exercise, running, brisk walking.


2.Food: Rich in omega 3 fatty acids like fishes (salmon, tuna, sardines), avocados, chia, hemp seeds and nuts. Other sources which help are turmeric, blueberries, goji berries, lotus roots, algae, green tea, coffee. However, too much caffeine is detrimental to neurogenesis.

3.Emotions: Experiencing positive emotions like joy, excitement, love and feeling good, stimulate Neurogenesis. Such emotional experience can appear by being creative, learning a new skill, going out in Nature, proper sleep, listening to Nature sounds, good music and sex. A positive relationship with partners, peers, relatives is helpful. Being in chronic stress, anger, anxiety are detrimental to neurogenesis.

4.Mind stimulation: Cognitive abilities like reading, learning, memorizing, discussing new ideas, taking up music lessons, problem-solving, all stimulate neurogenesis. Cognitive reserve (resilience against brain damage) can be built up by engaging mind stimulating activities or intellectual work.

5.Meditation: Prayers and meditation can stimulate neurogenesis. Practising mindfulness, compassion, being in silence, stillness all facilitate neurogenesis.

Some lifestyle factors which can decrease neurogenesis are a high intake of carbohydrate, sugar, fried foods, inflammatory foods, chronic caffeine intake, smoking, alcohol, obesity, chronic stress, lack of sleep, negative emotions like sadness, depression, lack of engagement, boring life. Direct trauma to the head can be very detrimental to neurogenesis. Nowadays, even environmental pollution is quite hazardous to brain health.

If you are intending to learn more about lifestyle changes that you can do to improve your brain health, I recommend the book: Neurogenesis diet and lifestyle by Dr Brant Cortright

Thanks for reading. Take care.

Blessings and Much love to all πŸ’

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Post: Health trends forever.

Like fashion, health trends keep changing with every passing year. There are a craze for particular diets (like keto, paleo, vegan ) and particular fitness techniques (Zumba, Equinox, pilates) which reaches a peak and slowly die down. In spite of each year coming up with a new concept of diet or fitness method, interestingly people are more leaning towards basics.


The concept of a simple basic diet comprising of fresh local produce and ample amount of physical activity which was never a part of the trend nor sounds fancy is timeless and considered the healthiest. This remains the basic key to healthier life irrespective of new health trends coming and going.

Certain health concepts which were never a part of the trends are here to stay forever. 

Ayurveda: An ancient Indian form of healing about 5000 years old, has the concept of holistic healing when there is collective healing of mind, body and soul. Hence, the ayurvedic herbs and spices have become so popular across the world for their tremendous health benefits and immune-boosting properties. Off late, it has been very popular in the Western world.

The other day, I went into an organic store to get my organic green tea. I was quite surprised to see all ayurvedic herbs powder like Ashwagandha, neem, Brahmi, cumin, moringa, amla, turmeric powder and even more, some of which I am not even aware. This wasn’t an Indian store. This was quite unusual for me, as the city in Europe where I live, there aren’t too many Indians.
Again turmeric is one spice, which has become so popular now, worldwide, for its magnificent health benefits and is no longer limited as a cooking ingredient in Indian cooking. It has been a common ingredient in smoothies, milkshakes and even ice creams.

Stanford professor Michel Serres hikes the Dish on a regular basis.

Back to basics: Though gymming and workouts have been very popular, people are leaning more towards the simple physical activity of walking, running, swimming, cycling. The importance of plant-based fibre diet is a timeless concept which not only helps to maintain lean body weight but also helps to prevent lifestyle diseases.


The importance of Mother nature is the best healer has gained great momentum in recent years. Nature, the hills, trees, rivers, the very sounds of birds chirping are very soothing and rejuvenating not only for the wellbeing of physical health but also heals the mind from the day to day stress and routine anxieties.

Japanese Healthy Lifestyle: Japanese concept of living have been quite popular too because it is known to have some of its longest living citizens. They live with a simple concept of happiness, living with small joys of life which result in fulfilling life. Their unique method of cooking with the all-natural ingredient with very less oil and minimum cooking restoring the flavour and nutrients. People old and young lead a very active physical life.

Some concepts which are also seen to have been quite popular and are pretty much in are :

Gut health: People have understood the importance of maintaining a healthy gut. About 70% of our body’s immunity depends on gut health. So, the food containing pre and probiotic bacteria like yoghurt, saurerkraut, khimchi and kefir have become very popular. You can find these items in every other food outlet. Buttermilk has been a popular drink. Other forms of milk which are here to stay for their soothing health benefits are oats milk, almond milk and rice milk. Coconut and coconut milk has been very much in.

Other methods of maintaining gut health are tongue scraping and oil pulling. This was an Ayurvedic morning ritual but now has become a mainstream recommendation for its tremendous benefits. During night time, while the body’s digestion progresses, the undigested toxins and bacteria are deposited in the tongue to dispose of as wastes. So, it is important to clean the tongue properly otherwise, the toxins might get reabsorbed.

Mind healing: Mental wellbeing is as important as physical wellbeing for holistic health. Our thoughts, emotions and feeling do count for a whole well-being state. Routine workouts and healthy eating are not enough for overall wellbeing, it is very important to have a healthy mind as well. So mindful practises, yoga and meditation are some important practices which are here to stay forever.

Cortisol conscious workouts: This is a conscious step which has been given much importance off late as routine heavy workout can result in peaked level of cortisol. Since most of the workout techniques involve a high level of stress and exertion, the cortisol ( stress hormone) level is pumped up at a continuous elevated level. This is important to be regulated as high levels are very harmful to the body. So, the choice of workout, clubbed with simple routine activities and how far you can push yourself needs to be regulated to keep the body cortisol in balance. (details in one of my previous post https://healthhappinesshealing.net/2019/08/07/post-cortisol-vigilant-workout-3-important-reasons/)