The Brain Is the Boss
When you're taking a big math test, you know that your brain is hard at work. But your brain is doing a lot more than just remembering formulas. Those sweaty palms you get as the test starts? That's your brain at work. The relief you feel when you know an answer's right? That's your brain too. And yes, your brain is even in charge when you take a minute to daydream about the big party on Friday night.
The brain may simply be the bossiest part of the body: It tells virtually every other part of your body what to do, all the time, whether you're aware of it or not. It controls what you think and feel, how you learn and remember, and the way you move. It also controls things you might not think about like the beating of your heart and whether you feel sleepy or awake.
The Brain & Nervous System in Everyday Life
If the brain is like a central computer that controls all the functions of your body, then the nervous system is like a network that sends messages back and forth from the brain to different parts of the body. It does this via the spinal cord, which runs from the brain down through the back and contains threadlike nerves that branch out to every organ and body part.
When a message comes into the brain from anywhere in the body, the brain tells the body how to react. For example, if you accidentally touch a hot stove, the nerves in your skin shoot a message of pain to your brain. The brain then sends a message back telling the muscles in your hand to pull away. Luckily, this neurological relay race takes a lot less time than it just took to read about it!
How the Brain Works
Considering everything it does, the human brain is incredibly compact, weighing just 3 pounds. Its many folds and grooves, though, provide it with the additional surface area necessary for storing all of the body's important information.
The spinal cord, on the other hand, is a long bundle of nerve tissue about 18 inches long and ¾ inch thick. It extends from the lower part of the brain down through spine. Along the way, various nerves branch out to the entire body. These make up the peripheral nervous system.
Both the brain and the spinal cord are protected by bone: the brain by the bones of the skull, and the spinal cord by the set of ring-shaped bones called vertebrae that make up the spine. They're both cushioned by layers of membranes called meninges as well as a special fluid called cerebrospinal fluid. This fluid helps protect the nerve tissue, keep it healthy, and remove waste products.
Everyday life can make it difficult to recognize subtle changes that manifest in the body. In an attempt to indicate that something is not right, the body usually sends a variety of warning signs, which we tend to dismiss faster than a 6 a.m. morning alarm. More often than not, we snooze these alarms with some sort of medication or quick fix, without thinking twice about the root of the problem.
Scientific evidence shows that the root of many health problems can stem from poor dietary habits that lead to various nutritional deficiencies. These problems typically do not surface overnight; instead, they build up overtime, making them harder to notice. If you are unsure of where your diet stands, a good way to tell is whether you can identify with any of my nine poor diet warning signs:
1: Strands of Straw
Healthy functioning organs require adequate nutrition, and healthy hair follicles are no exception. Starvation diets that lead to severe protein-energy malnutrition can cause brittle hair or worse, hair loss. Studies show diets that are low in protein, essential fatty acids, and nutrients such as Vitamin C, zinc and iron are associated with hair loss, thinning, and loss of pigmentation.
2 Premature Aging
While aging is inevitable, there is a growing body of research indicating that a nutritious diet is capable of promoting skin health and delaying extrinsic skin aging. A 2012 systematic review reported that a diet rich in Vitamins A, C, D, and E, in addition to antioxidants such as carotenoids, tocophernols, and flavonoids have beneficial effects on skin-aging parameters. In order to obtain a more youthful appearance, try consuming a variety of fruits and vegetables (5+ servings per day) that are naturally good sources of these skin-protecting nutrients.
3 Disastrous Oral Health
Specific warning signs of a poor diet include inflamed or bleeding gums, tooth loss, mouth pain, and dental caries. If your teeth have been drilled one too many times, it could be a sign that dietary changes are long overdue.
While a diet high in added sugar is associated with an increased risk of dental caries, research also recognizes that the frequency of exposure to sugar can negatively impact your teeth. In one study, the frequency of soft drink consumption was significantly associated with dental caries. If you are sipping on sugary beverages all day long it means that your teeth are constantly being flooded with sugar. Try giving your teeth a break by cutting back on the sugar and soft drinks.
Another common nutrition-related oral health problem is swollen or inflamed gums. Studies show that swollen or bleeding gums are associated with a low intake of Vitamin C. To reduce swelling in the mouth, try consuming more Vitamin C rich foods such as strawberries, tomatoes, green leafy vegetables, and potatoes.
4: Excessive Weight Gain/Loss
Unintentional weight gain or loss is a common warning sign of poor dietary habits. Unintentional weight loss appears to be a significant indicator of malnutrition, specifically in disease-related cases. A 2013 study found that surgical cancer patients had 5.18 percent unintentional weight loss and 75 percent were at high malnutrition risk.
Unintentional weight gain typically indicates that your diet is heavy on empty calories that are packing on pounds but providing little nutritional value to your body. In order to help maintain weight, it is important to increase your consumption of nutrient-dense foods that pack in fiber and lean protein. Some good nutrient-dense options include quinoa, tofu, lentils, and popcorn.
5: Drained Brain Function
Common warning signs of poor nutritional intake are represented by memory and or concentration problems. The human brain depends on good nutrition, specifically an adequate intake of omega 3 fatty acids, to be healthy and function properly. A 2013 study highlighted the importance of omega 3 fats in cognitive development at all life stages. Try including plenty of DHA into your diet by choosing foods high in omega-3s such as walnuts, flax seed, fish oil, and wild salmon.
6: Digestive Issues
Digestive discomfort can often be a sign that you have a low dietary intake of fiber, specifically soluble fiber. Both diarrhea and constipation can surface as a result of inadequate fiber intake. A recent review emphasized that soluble fiber has the ability to delay gastric emptying of the stomach, which increases feelings of satiety, slows the absorption of nutrients in the small intestine, and promotes a healthy stool output.
Many Individuals fall short of the recommendations for fiber intake, at 25 grams per day for women and 38 grams per day for men. If you are tired of suffering from GI discomfort, try bumping up your fiber intake by consuming more whole grains such as brown rice and oats, in addition to nuts, seeds, and fresh or frozen produce.
7: Poor Wound Healing
In order for a wound to quickly and sufficiently heal, it needs an adequate supply of nutrients from the foods on your plate. Poor wound healing could indicate that you are not getting a sufficient level of essential nutrients. Poor diets impact the strength of new wound tissue, recovery time, and how well your body will be able to fight off an infection that manifests from the wound. Studies have shown that a sufficient intake of calories, protein, and micronutrients is essential for proper wound healing.
8: Compromised Immunity
Poor nutritional habits can compromise the immune system and trigger illness and infection. If you are constantly under the weather or fighting an infection, you could benefit from pumping more nutrition into your body by selecting nutrient-rich foods.
A review of research conducted in elderly populations with impaired immune function reported that optimal nutrition can help reverse a compromised immune system. An adequate intake of vitamins and minerals such as Vitamins A, C, and E, zinc, selenium, iron, and folic acid plays an important role in promoting immunity.
Try increasing your intake of fresh fruits, vegetables, and whole grains specifically citrus fruits, leafy greens, popcorn and brown rice.
9: Feelings of Fatigue
Energy levels can be one of the best indicators of the quality of your diet. If you struggle with consistently low energy levels, there's a possibility that your diet is heavy on the carbohydrates and low on the protein. Studies show that pairing whole grains with lean protein can help stabilize your blood sugar levels and help send your energy levels soaring.
It is also possible that your Vitamin C intake is on the lower-side. A 2013 study found that administering intravenous vitamin C in 141 healthy office workers led to lower fatigue scores and lower oxidative stress. More data is needed on the long-term effectiveness but this study suggests that a good source of Vitamin C could provide a midday pick-me-up!
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