Tuesday, July 19, 2011

Brain Drain ... Mental Fatigue...Seven ways to refuel the brain.

The fast paced lifestyle of adults today is leaving many individuals feeling mentally exhausted.
Fatigue is among the top ten health complaints received by doctors around the world. Despite modern luxuries, true relaxation keeps floating out of reach. The best way to tackle the situation, according to experts, is to bring about a radical change from old habits.
Seven keys to refresh your mind and soul  :-
(1). Self Care : -
Every individual should take a close look at their daily lifestyle to determine what areas need improvement. Make an appointment with your physician for a physical to assess for possible iron deficiency anemia, thyroid function or an infection that could be causing fatigue symptoms. Then decide if you are consuming the servings suggested from each food group for appropriate nutrition.
Caffeine and sugar should be avoided while increasing the intake of fruits, vegetables, and whole grains. Medical experts suggest taking a multivitamin supplement and drinking at least 64 ounces of water (1/3 rd of your body weight in Kgs X 100 ml.) daily to replenish your brain and body.
(2). Positive thinking : -
Our thinking process is influenced by the constant monologue in our minds. When there is an overdose of negative feedback, energy levels go down.
 Irrational, self-defeating thoughts serve no purpose other than to bring on fatigue and an overwhelming sense of helplessness. Blaming ourselves for every single mistake allows nagging thoughts to occur, causing physical fatigue and a sluggish mind. Experts recommend substituting negative thinking with positive ones.
(3). Time out : -
Taking a few minutes off every hour or two helps the brain to recharge.

It provides a chance to look at the problem in hand with a new perspective and explore solutions from different angles. When you are doing some important task taking a few minutes off may appear to be a difficult job, but psychologists believe that there are many benefits that are cured by such an exercise.
(4). Sleep : -
Adults require six to seven hours of sleep every night.
 If you are experiencing insomnia it can escalate the symptoms of mental fatigue. Create a routine each night that prepares you for bed. Have a glass of hot milk (milk has tryptophan amino acid which induces sleep). Turn off lights and any media that will keep your brain stimulated. Your brain will then release the 'melatonin' that regulates the sleep and wake cycles.
(5). Eat right : -
Often, our eating patterns are the first to suffer when our work load piles up. Appeasing a hungry stomach with easily available junk food, rather than nutritious food at regular intervals, can create havoc with fitness levels. Reaching for high calorie foods provide a temporary boost to flagging energy levels. But such foods keep energy up only for a short period of time. Glucose level dips soon afterwards, resulting in distraction and an inability to concentrate. Simple sugars shoot up blood sugar level and provide instant energy, but only temporarily.

Diet rich in complex carbohydrates works best for a slow and steady release of energy. All whole grains, a few vegetables and some fruits are great sources of complex carbs.
(6). Water therapy : -
When water intake is down, energy and concentration levels are affected. Water accounts for almost sixty per cent of our body weight. After oxygen it is the most important element needed to sustain human life.
So it is not surprising that decrease levels of water in the body result sin fatigue. There is a loss of fluid through sweating and urination. Unless the lost fluids are replenished, the kidney goes on a conservation mode, affecting the workings of other body systems. Loss of water may lead to fatigue, dizziness, irritability, lack of concentration, diminished muscular endurance and other serious conditions. Water is important to hydrate the tissue including brain tissue.
(7). Get some exercise : -
The weight of our brain is less than five per cent of our body, yet it uses up thirty per cent of the oxygen taken in. One of the most important factors affecting proper functioning of the brain is the supply of adequate levels of oxygen. Regular exercise helps in routing of oxygen to the brain and heart. Exercise helps in improved blood flow to the brain and helps to remove toxin from the body.
A study published in the March 2009 Journal of Applied Physiology reports, “Mental fatigue impairs physical performance in humans.” Physicians recommend a minimum of 30 minutes of exercise three times a week. Exercise will increase your stamina and the oxygen level in your bloodstream. The brain utilizes 30 % of the oxygen in your body, so increasing oxygen in the body will improve cognition. Taking the steps to
 maintain a healthy mind, body and spirit should be a part of your daily lifestyle. If you believe that you do not have the time to take care of yourself now, then you will need to make the time later if you become ill. Your best option is to start today and make the right choices for you.
(8). Colour Codes : -
Colours influence our moods. Cheerful yellows, oranges and reds give a boost to creativity while pale or blue colours promote lethargy.
 Blue is known to be a cold color and can put you in a depressed or sad mood.On the other end of the scale red is known as a hot firy color and is said to put humans in a state of rage or anger mood. 
Of course, an overdose of stimulating colours can provide to be distracting too. Care should be taken to create harmonious blends of colours that soothe and also induce creativity.


  1. A wonderful list of tips! So many of us walk around in a constant state of dehydration. Adequate water is key to the functionning of all our cells and systems.

  2. Dr. Y, thanks for the great tips! I knew most of this but we tend to ignore what is good for us when we get stressed! Hope you are doing well! Vicki

  3. Hey, Dr Y. This is most interesting. Firstly a big, "Hi" and nice to 'speak' once more. Shame some of our dearest friends, namely janine and Jackie, are no longer participating in BlogLand. I expect you agree that they are missed very much.

    Now to your post which elicits a few comments from Bluelights LOL.

    Agree that lifestyle today is far too stressful and we should all slow down a bit from this awful rat race in which we live.

    1. Self Care ~ I had no idea that we required that much water intake. Looks like I shall have to reduce my coffee drinks and replace with H2O.
    Had my MOT at my GP recently and all looks well. They say my heart is fabulous for my age and is like a race horse. And they say my blood pressure is my blood pressure is like that of a young man. Wish the rest of me was LOL.

    2. Agree we should all avoid negativity. I try to look at life like this and say, "Problems! Problems! what are they? I only have solutions."

    3. I overdo this one. I spend far too much time relaxing in what I call "screen saver mode" LOL

    4. Sleep. Must confess I don't get enough because I stay up too late Blogging!! But I do sleep instantaneously when my head hits the pillow and I know nothing until I am rammed ion the ribs by Mrs Bluelights in the morning saying "Get up lazy bones!"

    5. Not sure I eat quite right. I have my fair share of junk food.

    6. Water therapy ~ very interesting is this.

    7. Yes I get plenty of exercise to help, what do you call it? , yes, my cardio-vascular system. Used to run 6 miles a day and my pulse rate at rest was 47. That was 25 years ago so I am no-where near as fit now and quite a bit overweight.

    8 Green is my fav colour which I suppose means I am relaxed.

    Well I cvan't resist finishing without telling you a joke.
    Q. What is the cure for water on the brain?
    A. A tap on the head. LOL

    Finally, my hip is absolutely great and in fact it is as though I have never had any problem - good as new!!

    Bye for now ~ Eddie

    Oh You might like to see my post on donating blood. There is an exercise they asked us to do which they described as "Crimping Buttock muscles when donating". LOL No-one knew how to do it LOL

  4. Wonderful to have you pop up in my google reader Dr. Yadav! Such good info here and so much of this I am trying to incorporate in my daily life. Diet and exercise are at the top of my list! I hope you are well and taking some time for enjoyment yourself these days!!

    Warm regards!

  5. Oh! just a thought! I seem to remember that posphorous is good for the brain. This is found in fish! So that's my excuse for easting fish and chips LOL. I always seem to be able to do crosswords better after this. Hope are well, Dr Y. ~ Eddie

  6. Ohhhhh ... Thanks my dear dear friends !!
    I'm sorry to be so late here , reason being I was so busy for the last few months in exams & counsellings of my kids for admission to professional colleges here in India. After a few more days I shall be blogging regularly with you & your wisdom.

    Thanks Bonnie, VD Elish, Eddie & VH Wastra for your visits here & your comments.

    Eddie, I'm really missing Janine & Jackie .. both wonderful persons & I'm still not able to digest their absence...
    Thank you friends once again,
    dr yadav.

  7. I could not post my comment with my google accounts ... so had to post it with Anonymous option.
    Dr. Yadav.

  8. Hi Dr Y
    I am delighted to report that Jackie is back in BlogLand/. I was over the moon to hear from her. She has a new blog and you can see the URL address on my sidebar under Teacher's Pet.

  9. Sorry Eddie ... I'm late,
    Wish you a bright, peaceful,& healthy 2012.