Brain Health & Silence
Silence is an interesting concept, which can work both ways in Brain health and Dementia risk-avoidance; either there is too much (triggering loneliness which can be detrimental to Brain health & Brainspan) or there is too little which can be equally detrimental to Brain health.
Focusing on the latter, nowadays during waking hours true silence is almost a ‘luxury commodity’ because it seems to be rare. Yet a 2013 study suggests just two hours of silence per day supports Brain health by improving Neurogenesis (the Brain’s ability to generate new neurones/cells) in the Hippocampus; the part of the Brain actively involved in memory and learning.
This has been followed-up by a ‘treatment’ for Dementia risk-avoidance; a Resonant Silence Technique study in 2018 suggests the Brain health & Brainspan benefits from subtle vibrations and shared intentional silence after this ‘sound’ supported co-operation, concentration, empathy, eye contact, and lessened anxiety in people diagnosed with Dementia.
Across the breadth of the World, one of the closest moments we get to self-induced silence is Meditation which may also induce benefits for Brainspan. A study observing Brain activity during Quadrato Motor Training (a ‘state of waiting’ practice which swaps speed for mindful reflection) focused precisely on this heightened form of Meditation, with results suggesting that after six weeks of QMT improvements were observed in sensory experiences, motor/movement ability, cognitive function and White Matter integrity in the Brain. The simultaneous benefits of silence and nervous system regulation (de-stressing) were both considered wins for Brain health and cognitive function longevity.
Another angle to think about it from is the well-versed importance of sleep. One of the well-established (although can be subject to person preference) auditory criteria of falling asleep is: silence. (You would not want your eyes or nose to be distracted or engaged when trying to achieve sleep, so why would you want this for your ears?) And this does not only apply to auditory silence; one of the many recommendations in a nutritional Dementia risk-avoidance protocol is to desist from eating & drinking two-three hours before you go to bed to give your digestive and Glymphatic systems the best chances of achieving ‘rest & silence’ so as to induce a digestively-calm productively-detoxing overnight sleep.
So after discussing the above, here are three real-world silence-attaining Brain health Nutr’isms you could try to consistently establish that may support your health, healthspan and Brainspan.
1. Before you go to sleep at night, actively initiate silence for at least 10 minutes. No screens, no radio, no talking, just listening to the nothingness – your auditory environment might be whirring slightly, but it might be the first time you notice this.
2. Try sitting in silence for short bursts (you may be surprised at the subtle sounds you do start to notice), practice mono-tasking and take short pauses before speaking. All help subtly focus the mind and regain the acuity of your five senses (all of which have an active part to play in Brainspan).
3. If medication and health status permit, try not to eat or drink (apart from water) three hours before positioning yourself horizontally and falling sleep for the night.
So have a think; when was the last time you spent a significant amount of time experiencing waking hours silence? If & where you can, it might be a nice activity to try to factor-in to your day.
Please note that these are just a few general recommendations; they are not personalised and they are not tailored to include recommendations for any existing health imbalances or medical conditions. In these cases, if you have a health or medical condition that needs specific nutritional management and requirements, please consult a medical professional alongside a Nutritionist/Dietician expert.
In the meantime, don’t forget Eat, Drink, Think Nutrition and spare a thought (no pun intended) for your Brain health. Losing your Brain power can be even more devastating to you, and those around you, than losing an aspect of your physical health, so why wouldn’t you start to look after your Brain ASAP since diet and lifestyle modifications actioned NOW could save a lot of distress and heartbreak later in life.
REMEMBER: if you are taking any medications alwaysconsult a Registered Nutritional Therapist as well as your Doctor before making significant dietary or lifestyle changes. This blog post is written for educational purposes only and in reference to ‘food’. It is NOT advocating taking dietary supplements. It is very important to always consult a Registered Nutritional Therapist and your Doctor before introducing any dietary supplements into your health regime as these qualified professionals will be able to offer personalised and safe recommendations.
If Brain, cognitive and/or memory are issues which you are struggling with and you want to discover the inspiring & sustainable diet & lifestyle programmes offered by Nutritional Therapy, get in touch via the Contact Me page on this website, or directly on info@eatdrinkthinknutrition.co.uk for more information about 1:2:1 Consultations with Kate at Eat Drink Think Nutrition®
In the meantime, don’t forget to Eat, Drink, Think Nutrition and spare a thought (no pun intended) for your Brain health. Losing your Brain power can be even more devastating to you, and those around you, than losing an aspect of your physical health so why wouldn’t you start to look after your Brain ASAP since diet and lifestyle modifications actioned NOW could save a lot of distress and heartbreak later in life.
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REFERENCES
DOI: 10.1007/s00429-013-0679-3
DOI: 10.1177/1471301218790607
DOI: 10.3389/fnhum.2017.00590
DOI: 10.3389/fpsyg.2020.543773
https://tinybuddha.com/blog/20-ways-sitting-silence-can-completely-transform-your-life/
