About Roger castell
Human beings have the incredible chance to benefit every day from a specialized organ their brain, of which they know neither the importance, nor the fragility, nor the conditions of its maintenance. Let's briefly examine these 3 essential aspects to preserve, as best as possible, this essential organ to ensure a truly active longevity. (1)
1 – Notions of anatomy
The brain of an adult human weighs on average 1,3 kg and represents a volume of 1300 cm3. Despite its small size, it contains 86 billion de neurons interconnected by 100 billion connections. A neuron is an excitable cell that represents the basic functional unit of the nervous system. Each neuron ensures the transmission of a message, by a bioelectrical signal called nerve impulses, which circulates very quickly, up to 500 km/h! Each piece of information uses a different neural network. Made up of 78% water, the brain consumes 20% of the available energy every day.
Although it is bathed in cerebrospinal fluid and protected by the blood-brain barrier, the 4 meninges (pia mater, arachnoid, internal dura mater and external dura mater), then the thick bones of the skull and scalp, the human brain is fragile. He remains subject to injuries and illnesses, the most frequent of which are head trauma and neurodegenerative diseases. Even psychiatric disorders such as schizophrenia, autism and depression could be associated with brain dysfunction, although the exact origin is not yet known (sketch).
Connected to other parts of the nervous system (spinal cord, nerves, etc.), the brain comprises 6 main regions: the cerebral cortex seat of consciousness, (thinking brain), consisting of 2 cerebral hemispheres (right and left), joined by the corpus callosum, the diencephalon (vegetative brain), the midbrain, the cerebellum, the pons and the medulla oblongata. Each of these regions has a complex internal structure, but all are interconnected by a very dense network of neurons.
Le Cerebral cortex refers to the peripheral gray matter of the cerebral hemispheres. It consists of six layers containing different classes of neurons, inter-neurons and glial cells. The glial cells form the support and protection of neurons. They produce myelin and ensure the maintenance of homeostasis (inner balance) by providing oxygen and nutrients, eliminating dead cells and fighting pathogens. Glial cells make up about 50% of brain volume and brain cells.
La myelin is a substance that serves to insulate and protect nerve fibers, like the plastic around electrical wires. It is a winding of specialized cell membranes made up of layers of lipids (70%) which alternate with layers of proteins (30%). Under normal physiological conditions, myelin, like many fatty substances, is white and shiny.
2 – Main functions of the brain
The brain is a real "control center", because it manages everything we do: thinking, dreaming, running, working, creating, loving and even sleeping, all depend on the brain. The control of the body's actions is based on the sensory information that reaches it. These signals can stimulate an immediate response or be stored for future use.
Thus, the brain exercises the central role in responses to the environment, in hormonal regulation and in adaptation to circumstances. This game of reception, integration, and emission of signals represents the major function of the brain, which explains sensations, movement, memory and consciousness at the same time.
To carry out its complex task, the brain is organized into cerebral regions responsible for processing certain information. This system works through neurotransmitters chemicals used by neurons to communicate with each other. Thus, the 5 senses (touch, taste, smell, sight, hearing), but also other sensory information, such as temperature, balance and the chemical composition of the blood, bring information to the brain.
Similarly, motor signals (movement) send information from the brain to the muscles and glands. Finally, the brain receives and sends messages, allowing permanent communication between the outside world and theaware, the most intimate part of oneself.
3 – Vital importance of sleep
One of the most exciting aspects of brain function is the daily cycle of wakefulness and sleep, which also depends on several areas of the brain. The most important of the awakening system is the suprachiasmatic nucleus composed of 20 neurons. This small region of the hypothalamus located above the crossing point of the optic nerves, contains "biological clock" central to the body. The neurons in this nucleus have a level of activity that increases or decreases over a 24-hour period, the circadian rhythm. This fluctuating activity is directed by "clockwork" neurons, which receive signals from the optic nerves from the influence of the sun and the day-night cycle. (2).
The sleep involves profound changes in brain activity, because the brain does not switch off during sleep. In fact, there are three types of sleep: light sleep, deep sleep and paradoxical sleep (with dreams), which repeats in 4 or 5 cycles, until awakening. During deep sleep, the very slow activity of the cortex produces slow waves delta waves, while these waves are accelerated during the dream state.
Behaviorally, sleep is characterized by very low muscle activity, less sensory reactivity, a special posture (lying down, eyes closed) and reversibility, since it can be interrupted relatively easily, which distinguishes it from coma.
For its functioning, the brain mainly uses glucose and oxygen. Even at night, the human brain remains active and produces waste metabolic products eliminated by the system glymphatic. Derived from glial cells surrounding neurons, this tissue contains macrophages (cells of the immune system capable of phagocytosis) and it can eliminate waste, during deep sleep, through the cerebrospinal fluid (CSF), and the blood system. However, this purification system is disturbed in numerous pathologies of the central nervous system, in particular Alzheimer's and Parkinson's diseases. But what are the disruptors and facilitators of the brain, which can give hope for new therapeutic solutions or effective prevention?.
4 – Good brain hygiene choices
To preserve brain function, 2 important decisions must be made, first to eliminate as many of the brain's "enemies" as possible and then to use its "friends".
The enemies of the brain. These “enemies” are all the products and all the habits that complicate, poison or disturb the functioning of the brain, which can lead to brain damage. All are well known and 8 can be mentioned: alcohol and alcoholic beverages, which alter cell membranes; tobacco and drugs, which over-oxidize the tissues; excess sugar which creates glycoproteins, new molecules, which are very difficult to eliminate;
drugs, whose chemical formulas totally unknown to the body "clog" the brain structures; heavy metals (aluminum, mercury, cobalt) and chemicals, which intoxicate and saturate the neuroglia, electrical pollution which overoxidizes; and stress, because of the compensation needs it causes (alcohol, tobacco, drugs, medication, etc.) and the tensions (muscular and visceral) produced, which interfere with elimination capacities.
Brain friends. These are the beneficial practices recommended in particular by bioelectronics Vincent (3). The main ones, 8 in number, concern breathing, hydration, food, bodily and intellectual activities, language and sensory stimulation and deep sleep.
Breathing. This vital need is too often insufficiently satisfied, because many humans do not know how to breathe. But the supply of oxygen is essential to life and the brain requires a large quantity. Take advantage of several times each day to breathe deeply and consciously, using the full volume of your lungs.
Hydration. This 2rd vital need is also often neglected. However, the brain contains 85% water and its maintenance requires hydration with 10 glasses of good water (light and low mineral content), well distributed throughout the day. On waking, plan 2 glasses (warm water with lemon), then one glass per hour. Avoid dehydrating drinks (alcoholic or sugary).
Diet. This 3rd vital need is also essential, because a balanced, healthy and sufficient diet offers every chance of being in good physical and mental health. Choose mostly organic plants (fruits and vegetables), because the brain needs a lot of vitamins and antioxidants to maintain its cells.
bodily activities. Many studies have shown that regular muscle exercise promotes healthy brain function. Breathing and cardiovascular stimulation improve mood, reduce the risk of cognitive disorders and increase the renewal of neurons. Staying active for life is therefore excellent for the brain.
intellectual activities. To stay healthy, the brain must stay active. For this purpose, useful practices exist, such as reading, learning, exchanges, games, hobbies, etc. These activities have a protective and stimulating effect, because: the more you use your brain, the less it is damaged!
Language. It is the ability to communicate, that is, to understand and respond to another human being. For spoken language, it depends on listening and expression skills, because you have to be able to go from sound to meaning and then from thought words to spoken words (the voice). Language keeps brain structures in good condition.
Sense stimulioriels. Our 5 senses (sight, hearing, taste, smell and touch) provide information about the surrounding world. To keep the areas responsible for these functions active, you must constantly train yourself to look (nature, spectacle, etc.), to listen (music, sounds, etc.), to savor (fruits, meals, etc.), to smell (perfumes, smells …) and to touch (with the hands and the whole body). These 5 brain capacities must be stimulated every day.
The sleep. It is during deep sleep, important at the beginning of the night, that the body eliminates its waste (especially acidic) and that the brain stimulates its glymphatic cells to eliminate the toxins it contains. To benefit from this very good sleep, you must "learn to sleep" by eliminating obstacles (electricity, stimulants, alcohol, sedentary lifestyle, overeating, etc.) and by promoting well-being (relaxation, frugality at the evening meal, relaxation mental, stretching, yawning, slow breathing, etc.) (4).
A healthy brain for life
1 – This article is a very simplified summary whose chapters are developed in other articles of this SV114.
The brain is part of the body and its cells must be preserved to avoid deterioration, degeneration and the risk of vascular accidents. This is achieved by taking care to keep the blood flowing and well nourished with flexible and strong vessels. These simple precautions to implement will allow you to benefit from a healthy brain for life.
2 – See the book: Natural Sleep, by Roger Castell, Le Courrier du Livre edition.
3 – See the book: The keys to active longevity.
4 – See the book: Improve your deep sleep, by Roger Castell, Dangles edition (in the process of being edited).