Eat brain food to improve your brain? Is the human brain only developed by 10%? Don’t believe these 5 rumors about the brain!

In our daily lives, topics about health are always emerging, especially when it comes to the "mysterious" organ of the brain, there are all kinds of opinions. But the question is, do these widely circulated rumors really have scientific basis? The facts are often far from imagination. Today is China Brain Health Day. We will analyze five common brain health rumors one by one to reveal the true face of brain health, help everyone avoid misunderstandings, and pay more attention to their own brain health.

1. Only 10% of your brain is used

"Only 10% of the brain is used", this saying has been around for a long time, and it has even been used as a gimmick in some movies and TV shows, saying "as long as the remaining 90% is developed, you can gain superpowers." It sounds cool, but it's not the case at all.

Scientists have long proven that the brain is always working at full capacity, and there is no part of the brain that is "100%" not working. Even when resting or sleeping, the brain does not stop, but processes memory, emotions, and maintains basic body functions. Using advanced neuroimaging techniques, such as functional magnetic resonance imaging (fMRI), we can clearly see that different areas of the brain are active when performing different tasks.

From reference [1]: Brain activity of healthy volunteers at rest. The darker the color, the more active it is.

This rumor is widely believed, probably because people do not understand the complexity of the brain and think that there is still a lot of "potential" that has not been developed. But in fact, because the working mechanism of the brain is very complex, we use various parts of it unconsciously. Every picture you see, every idea you think of, and even controlling your heartbeat and breathing are the results of the hard work of the brain behind the scenes.

So, stop dreaming about some magical way to “unlock your brain power.” Your brain is already working at full capacity, and all we have to do is take good care of it and maintain a healthy lifestyle so that it can continue to function efficiently.

2. Eat brain food to nourish your brain

Many people may have heard the saying: "Eat brains to nourish the brain", which means that eating animal brains can replenish the nutrition of your brain and maintain intelligence and memory. This statement makes sense to many people. After all, animal brains look very similar to our brains, and eating them seems to make your brain smarter.

This statement has some truth to it, but it is also quite misleading, so it can also be considered a rumor.

Take pig brain as an example. The main dry matter of pig brain is fat (9.25% fresh weight) and protein (7.25% fresh weight), followed by carbohydrates (2.21% fresh weight) and ash (minerals, 1.33% fresh weight). It can provide essential amino acids, polyunsaturated fatty acids and other nutrients that are beneficial to the brain, but at the same time, the content of cholesterol and saturated fatty acids in pig brain is higher than that of the former, which are nutrients that threaten cardiovascular and cerebrovascular health. Therefore, the disadvantages outweigh the advantages, and it is not a brain-enhancing food.

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So what foods are actually good for your brain?

There are many nutrients that are beneficial to the brain. Fish rich in Omega-3 fatty acids, such as salmon and tuna, are effective in improving cognitive function and preventing memory loss. Berries rich in antioxidants and green tea rich in flavonoids can also help improve blood circulation and enhance neuroprotection. B vitamins, especially folic acid, vitamin B6 and B12, are essential for maintaining a healthy nervous system and are usually found in green leafy vegetables, whole grains and animal protein. Vitamins D and E are also essential for brain health and can be obtained through sunlight and foods such as fatty fish, milk, nuts and seeds. Finally, foods rich in choline, such as eggs and beans, are very important for the chemical signaling of the brain.

In short, the key to maintaining a healthy brain is a balanced diet, not a superstition about certain foods. A scientific diet is what we should really focus on.

3. Brain damage is always irreversible

When many people hear about brain damage, their first reaction is "It's over, there is no way to recover." In fact, this statement that "brain damage is irreversible" is not entirely accurate. Although brain damage does have serious consequences, not all cases are irreversible. The brain has a very powerful ability called "neural plasticity", which allows the brain to repair itself to a certain extent.

What is neuroplasticity? Simply put, when the brain is damaged, although some nerve cells may be damaged or die, the brain can re-establish certain functions by generating new neural connections. This is why in many cases, after rehabilitation training or treatment, patients can recover some or even most of their functions, such as relearning to walk, speak or remember.

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Of course, the extent of recovery depends on the type and severity of the brain injury. For mild concussions, full recovery is usually achieved after a period of rest and treatment. For severe strokes or traumatic brain injuries, the recovery process may be longer and more complicated, but there is still hope for recovery through reasonable rehabilitation training and medical intervention.

So, if you or someone you know has a brain injury, don't think there's no way out. Stay positive and cooperate with your doctor for rehabilitation. The brain is more resilient than we think. It has the ability to reconnect and help us regain lost functions little by little.

4. Drinking red wine can prevent Alzheimer’s disease

Many people believe that drinking red wine is good for health, and even believe that red wine can prevent Alzheimer's disease. This claim mainly comes from the fact that red wine contains an antioxidant called resveratrol, which is said to protect brain cells from damage. It sounds reasonable, but the truth is not that simple.

Although resveratrol is indeed a potentially beneficial ingredient, and studies have found that it may be helpful for cardiovascular health, there is not enough evidence to show that it can effectively prevent Alzheimer's disease. On the other hand, the content of resveratrol in red wine is very low, and you have to drink a lot of red wine to reach the dose of resveratrol that protects the cardiovascular system.

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This makes excessive drinking far more harmful to the brain and body than any potential benefits. Rather than protecting the brain, excessive alcohol intake can lead to memory loss, impaired cognitive function, and even an increased risk of dementia.

The truly effective way to prevent Alzheimer's disease is more related to a healthy lifestyle, such as maintaining regular physical exercise, a balanced diet, social interaction and mental activities, all of which have been scientifically proven to be beneficial to brain health.

5. Doing more brain games can significantly improve your IQ

Many people think that the brain games on the market that claim to "develop the brain" can help improve IQ and become smarter. After all, spending some time every day to exercise your brain does sound like exercising your brain. But the fact is that although these games help specific cognitive abilities, they cannot significantly improve your overall IQ.

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Brain games can indeed improve your performance on certain specific tasks, such as improving memory or concentration. However, IQ is a comprehensive indicator that covers a variety of cognitive areas, including logical reasoning, spatial perception, memory, etc., while brain games only target specific cognitive skills.

Brain games can be used as a pastime in leisure time or as an intervention for certain specific groups of people (such as those with cognitive impairment) to help us keep our brains active, but don't have too high expectations of them and avoid putting the cart before the horse. If you really want your brain to perform better, a comprehensive and healthy lifestyle is the key.

Therefore, instead of being confused by various rumors, it is better to do every little thing in daily life. Developing a healthy lifestyle and maintaining curiosity and a positive attitude are the keys to long-term brain health. Looking at brain health with a scientific attitude is far more reliable than following those beautiful-sounding "miracles".

References

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[2]Torrijos-Muelas M, González-Víllora S, Bodoque-Osma AR. The Persistence of Neuromyths in the Educational Settings: A Systematic Review. Front Psychol. 2021;11:591923.

[3]Chanted J, Panpipat W, Panya A, etal. Compositional Features and Nutritional Value of Pig Brain: Potential and Challenges as a Sustainable Source of Nutrients. Foods. 2021;10(12):2943.

[4]Gómez-Pinilla F. Brain foods: the effects of nutrients on brain function. Nat Rev Neurosci. 2008;9(7):568-78.

[5]Zotey V, Andhale A, Shegekar T, et al. Adaptive Neuroplasticity in Brain Injury Recovery: Strategies and Insights. Cureus. 2023;15(9):e45873.

[6] Bonnechère B, Langley C, Sahakian BJ. The use of commercial computerized cognitive games in older adults: a meta-analysis. Sci Rep. 2020;10(1):15276.

[7] Bonnechère B, Langley C, Sahakian BJ. The use of commercial computerized cognitive games in older adults: a meta-analysis. Sci Rep. 2020;10(1):15276.

[8]Kletzel SL, Sood P, Negm A, et al. Effectiveness of Brain Gaming in Older Adults With Cognitive Impairments: A Systematic Review and Meta-Analysis. J Am Med Dir Assoc. 2021;22(11):2281-2288.e5.

[9]Al-Thaqib A, Al-Sultan F, Al-Zahrani A, et al. Brain Training Games Enhance Cognitive Function in Healthy Subjects. Med Sci Monit Basic Res. 2018;24:63-69.

Author: Jiang Yongyuan, Master of Internal Medicine, Third Military Medical University

Reviewer: Li Jingjing, Professor and Chief Physician, Department of Neurology, Beijing Tiantan Hospital