THE HEALTH | MARCH-APRIL , 2023

This is because new connections are made in the brain every few seconds simply because of new knowledge . The neurons in the brain form connections constantly in response to what we see , hear or read . These connections between the neurons are known as synapses .

We have 87 billion neurons in our brain . Whilst we do lose a fair number each day , we also have the ability to create new brain cells . This is called neurogenesis and is a relatively new discovery .

During my last webinar session on Know Your Brain , Train Your Brain , a medical doctor from Adelaide attended and shared that in medical school , they were told that the brain cells that we were born with and developed until adolescence were all the brain cells we had . After that , we only lose them - the rate of loss is based on our lifestyle . Science has since discovered that we can create new brain cells to replace the ones we lose daily .

Beyond neurons and their connections , we also have neurotransmitters and hormones which play a critical part in the brain ’ s functioning . In this article , I will discuss the important ones and how we can preserve these .

NEUROTRANSMITTERS

In simple terms , neurotransmitters are chemical messengers . They help relay messages from one neuron to the next . These neurotransmitters are manufactured in different parts of the human body . The following are the more common and important neurotransmitters ;

( i ) Serotonin – it is the feel-good neurotransmitter . It is mainly manufactured in the gut . It helps improve your state of mind , although it also has other

BY TONY PEREIRA functions . Since serotonin is mainly stored in the gut , here ’ s a tip . If you are feeling stressed or a bit down , take walk . When we walk or move around , serotonin is released from the gut to brain , giving us a more relaxed state of mind .

Can we increase our levels of serotonin ? The answer is yes . We can purchase supplements to increase our level of serotonin . However , I would recommend the natural way to increase serotonin .

These include regular exercise , exposure to sunlight and visualising happy moments . Have you ever been under stress and then stopped to think about your kids or siblings or someone special ? Immediately your mood will improve .

( ii ) Dopamine – it is the reward neurotransmitter . You will feel good or happy when you indulge in something you enjoy . This is because dopamine is released into the system and it gives us a feeling of pleasure . Unfortunately , it can also create addictions . Smoking , alcohol and even drugs give the same feeling of pleasure due to dopamine release .

( iii ) Norepinephrine - in a previous column , I wrote about the reptilian brain and the fight , flee or freeze response . Norepinephrine is the chemical that is released during this process . Specifically , this causes an increase in the heart rate , increases the oxygen supply to the brain and releases glucose to the skeletal muscle .

( iv ) Gamma-aminobutyric acid or GABA – it is a neurotransmitter that helps reduce neuronal excitability by inhibiting nerve transmission . It slows down the brain so we do not get too excited and has a calming effect . GABA can be increased naturally by eating the right foods .

HORMONES

Hormones are produced throughout the body . They are transmitted through the bloodstream or other bodily fluids to target organs where they regulate physiology and behaviour . Many hormones are produced in the body . The ones listed below are the main ones that affect cognitive behaviour . ( i ) Cortisol – it is the stress hormone . Produced in the gut at night whilst we sleep , it is released whenever we feel stressed . Cortisol kills brain cells so it is important that we manage stress and reduce the amount of cortisol that is released into the system .

One tip for the management of cortisol - establish a proper wake-up routine . Since this hormone is produced while asleep , we should avoid certain activities when we first wake up . Avoid checking messages on your mobile . Make it a habit not to check your phone for the first least 30 minutes each day . Try some deep breathing instead . Just 10 to 15 minutes each morning will do you a lot of good .

A few minutes of deep breathing daily can greatly enhance your health . Dr Jack Shields , a lymphologist from Santa Barbara in California , experimented to determine what stimulated the cleaning of the lymph system . He found that a deep breathing is the most effective way to stimulate the lymph system .

Anthony Robbins in his book Unlimited Power , recommends the 1-4-2 technique of breathing . Inhale for 1 count ; hold for 4 counts ; exhale for 2 counts . So , if you inhale for say 4 counts ; hold for 16 counts and exhale for 8 counts .

Why hold for 4 counts ? It activates the lymphatic system and fully oxygenates the bloodstream . Why exhale 2 counts ? That ’ s when the toxins are eliminated from the system .

When we are stressed , cortisol is released into our brain . Cortisol kills brain cells . ( ii ) Oxytocin – it is both a hormone and a neurotransmitter . It is often known as the bonding hormone . It is released when we like someone or enjoy an activity . Oxytocin is produced in the brain , specifically the hypothalamus .

When you like someone , oxytocin is released . Ironically , people express love through drawing images of hearts when really it is the brain that determines whether we like someone or not .

If there is little or no release of oxytocin , then it is unlikely that the individuals will form any close attachment . In scientific studies , oxytocin was found to have increased in new parents , especially fathers .

Parents experience an increase in oxytocin when with their children . ( iii ) Noradrenaline - this hormone is released during the fight , flee or freeze situation when the amygdala and the reptilian brain work together when facing conflict situations . Like norepinephrine , it sends messages to different parts of the body to enable the appropriate response when under physical or verbal threat .

GETTING INTO THE “ FLOW STATE ”

In the early 1970s , an American psychologist of Hungarian descent , Mihaly Csikszentmihalyi came up with the term “ flow state ” to describe the state of mind of an individual who is totally immersed in what he or she is doing . When a person is in a flow state , they can be up to 500 per cent more productive , claimed management consultancy McKinsey & Co .

There is something else that scientists have discovered about flow state - it is the only time when five powerful neurotransmitters or hormones are released simultaneously - dopamine , oxytocin , serotonin , norepinephrine and noradrenaline into the brain . This makes the brain very effective and efficient .

How can we get into the flow state ? Well , like any skill that you want to develop , it requires practice and discipline . The chart on the left gives some tips for getting into the flow state .

There are many more hormones and neurotransmitters in our bodies . It is important that we are aware at least of the ones mentioned above and especially how to increase the production of these chemicals where they add to improving cognitive and body functions . – The Health

Tony Pereira is an Independent Consultant and Founder of SuperTrouper365 .