AUGUST 2016
POWERED BY
QUOTE OF THE MONTH
“The root of all health is in
the brain. The trunk of it is
in emotion. The branches
and leaves are the body.
The flower of health
blooms when all parts
work together.”
- KURDISH SAYING
Build Your Brain
It’s essential to take care of your brain as well as your body to live a healthy life.
The good news is that many healthy activities that benefit one, also benefit the other!
Learn more by visiting us online at www.magellanhealth.com/member.
FEATURED ARTICLE
FEATURED ACTIVIT Y
VIDEO COACHING SESSION
How Eating Fat Can
Make You Smarter
Build Your
Brain
Boot Camp for
Your Brain
Not all fat is created equal.
Research has shown that
Both your body AND
Learn why some fats are
what’s good for your body
your brain benefit from
good for you and your brain.
can also benefit your brain.
working out. Coach Jake
shows you how.
Learn more on page 24
Read more on page 44
[1]
Learn more on page 54
FEATURED ARTICLE
How Eating Fat Can
Make You Smarter
Fat: What was once the ugly stepchild of
healthy!). In fact, studies show that nutrition
the dietary world is now being heralded as
affects brain development and function
the savior of humankind. OK maybe that’s
throughout our lives. Fueling your brain with
taking things a little too far. But fat does
fat, in particular, encourages ketosis, which
offer great benefits for our bodies—and our
provides energy to the brain and helps protect
minds. Read on to learn how to make fat
against brain diseases, among other health
work for your brain.
benefits. A diet high in monounsaturated fats
can also increase production of acetylcholine,
a neurotransmitter that plays an important
Is Fat Really Good for My Brain?
role in learning and memory.
Yes. Believe it or not, our brains are composed
of 60 percent fat. That being the case, it
should come as no surprise that our brains
Top Three Dietary Fats for Your Mind
and Body
need fat to work correctly. And even though
1. Polyunsaturated Fat
the brain accounts for such a small portion of
Polyunsaturated fats contain the essential
our bodyweight, it utilizes 20 percent of the
fatty acids (EFAs) omega-3 and omega-6. Our
body’s metabolic energy.
brains need these fats to function properly
Good nutrition in general is key to maintaining
a healthy brain (and keeping the rest of you
(studies also show that eating high quantities
of omega-3 fatty acids are linked to reduced
rates of major depression, but our bodies
[2]
are unable to produce them. This means it’s
2. Salmon
important that we include these fat sources in
Salmon contains high amounts of omega-3
our diets.
fatty acids. Salmon is best eaten steamed or
lightly grilled in order to preserve the integrity
2. DHA
of the omega-3s. If you’re a sushi fan, you’re in
An omega-3 fatty acid, DHA has been shown
luck: Omega-3s are also present in raw fish.
to help brain functions like memory, speaking
ability, and motor skills. Increasing dietary
3. Nuts
levels of omega-3s has been shown to help
Nuts are a great source of unsaturated fats
improve conditions such as depression,
and vitamin E, both of which contribute to
bipolar disorder, and ADHD.
better brain functioning. Almonds, pecans,
and walnuts can also help protect against
3. Saturated Fat
cognitive decline.
Saturated fat is actually one of the main
components of brain cells, and is therefore
4. Whole Eggs
necessary for healthy brain function. In one
Eggs contain both saturated fat and choline,
study, it was found that people who ate more
which can boost memory skills and overall
saturated fat reduced their risk for developing
brain health.
dementia by 36 percent. Saturated fat also
5. Olive Oil
provides benefits for the liver and immune
A healthy fat that can be added to almost any
system and helps maintain proper hormone
meal, olive oil can help to improve memory
balance.
and protect against dementia and cognitive
Six Foods Packed With Healthy Fats
decline.
1. Avocado
6. Coconut Oil
The monounsaturated fats in avocados benefit
In addition to containing Medium Chain
brain function and promote healthy blood
Triglycerides (MCT), which support fat loss
flow—and a healthy flow of blood to the brain
and build lean muscle tissue, coconut oil may
means a highly functional brain. The creamy
help to regenerate and heal nerve function
green superfood is also good for your heart.
inside your brain.
Their hefty dose of monounsaturated fatty
acids can help lower cholesterol levels and
The Takeaway: Making Fat Work for You
may help prevent blood clotting. They also
The trick to finding a happy medium between
contain potassium, which may help control
eating too much and too little fat is to seek
blood pressure, and magnesium, which has
out whole, unprocessed food sources of
been associated with a lower risk of heart
healthy fats and eat them in moderation. By
disease in men.
embracing healthy sources of fat, you can
help to ensure optimum brain function for
years to come.
Used with permission from Greatist.
[3]
FEATURED ACTIVIT Y
Build Your Brain
•L
earn something new. Take up a new
Every day, scientists are discovering how
closely our minds and bodies are connected.
hobby, study a foreign language, engage
It turns out that the things you do to help
in a new sport. Engage your brain to
keep your body and heart healthy may be
keep it healthy.
good for your brain as well.
• Get social. Stay connected with your
Consider the following recommendations:
family and friends. Invite them over for
a healthy meal, to go for a hike or just
•G
et moving! No matter what activity you
hang out. Science has shown that regular
choose, if you get your heart pumping for
engagement in social activities can help
30 minutes most days, you are reducing
reduce the risk of brain issues.
your risk of brain issues.
•W
atch what you eat. Try to eat a diet that
includes lots of fruits and veggies such as
strawberries, blueberries and broccoli.
•K
now and manage your blood pressure.
High blood pressure can have serious
What healthy activities can you incorporate
into your life? Challenge yourself to get 30
minutes of daily activity, eat at least five
servings of fruits and veggies each day and
add in some challenging mental activities.
Your body AND your brain will thank you.
effects on your brain health.
[4]
FEATURED VIDEO COACHING SESSION
Boot Camp for
Your Brain
Boot Camp for Your Brain
coaching sessions will be
presented live on:
How Can Exercise Strengthen Your Brain? Sure
Wednesday, August 10, 2016
exercise tones and strengthens your body, but
11:30 a.m. (MST)
did you know it can tone and strengthen your
Tuesday, August 16, 2016
brain at the same time? Join Coach Jake to learn
how a good sweat can nurture your noggin!
11:00 a.m. (MST)
Thursday, August 18, 2016
12:00 p.m. (MST)
Reserve your space now at
www.magellanhealth.com/member
[5]