Can certain smells boost brain power? Let’s first take a look at what else certain odors can do:

• Stores are now using special odors to make customers buy things and spend more money
• The leathery smell of a new car is an artificial odor sprayed on to enhance buyer satisfaction
• Casinos are using odors to make people gamble more
• London’s Heathrow Airport has used the scent of pine needles to reduce passenger tension and stress
• Bad odors can make people more aggressive.
• Olympic weight lifters have used smelling salts before competition to boost their strength
• Although going for a closed MRI scan can make people feel as if they’re getting buried alive, a vanilla-like odor has been shown to reduce anxiety by 63 percent in patients going for such a test. [Reference 1]

As you can see, smells are powerful forces that can change your mood and mindset. They have a surprising power to make us aggressive, happy, relaxed, anxious, focused, or aroused.

How can smells wield such power over us?

Odors can affect basic biologic processes. “Smell receptors” in your nose connect directly to the limbic area of the brain. (The limbic area is sometimes referred to as the “emotion center” of the brain.) The limbic area, in turn, connects to special brain regions that have major influences over basic bodily processes: (References 2-4)

• Heart rate
• Brain wave patterns (EEG)
• Blood pressure
• Muscle tension
• Skin temperature

Importantly, the limbic area also houses the hippocampus—the memory engine of the brain. Since smell signals project into the limbic area, it should not be too surprising, therefore, that smell can also affect memory. This leads us to the field of aromatherapy.

Aromatherapy seeks to capitalize on this nose-limbic system connection to enhance mental and physical well-being. Typically, its practitioners use essential oils (volatile organic oils derived from plants) to bring these changes about. While I am skeptical of many of the bold claims made for aromatherapy, certain studies have actually shown some real benefits and results.

Special odors can boost cognition

A study done in 2003 showed that rosemary could increase alertness. Additionally, it produced a “significant enhancement of performance for overall quality of memory and secondary memory factors”. (Reference 5)

Research out of the Neurological Clinic at the University of Kiel in Germany demonstrated that the essential oils of peppermint and eucalyptus increased cognitive performance. These same oils also had a muscle-relaxing and mentally relaxing effect. (Reference 6)

A survey of the aromatherapy literature also reveals this anecdotal evidence:

• Jasmine has been linked with an alert and awake mental state.
• Lavender may be good for reducing test anxiety or anxiety right before you give a speech. It may also be useful for reducing excess stress that may get in the way of studying.
• Vanilla lifts a person’s mood.
• Ginger is thought to promote alertness and stimulate cognition.
• Citrus is also felt to be energizing. Some companies are using lemon essential oils in offices to negate the effects of the post-lunch dip on alertness

Some cautions, however:

Odors may influence different people differently.

Just because essential oils come from plants does not mean that they are automatically safe. Be well informed before you use any essential oil. When not used properly, essential oils can do more harm than good.

"Aromatherapy for Dummies" by Kathi Keville is a good book to consult for more information on how to use essential oils responsibly.

Reference 1: Redd WH, Manne SL, Peters B, et al. Fragrance administration to reduce anxiety during MR imaging. J Magn Reson Imaging. Jul-Aug 1994;4(4):623-626.

Reference 2: Bensafi M, Rouby C, Farget V, et al. Autonomic nervous system responses to odours: the role of pleasantness and arousal. Chem Senses. Oct 2002;27(8):703-709.

Reference 3: Sanders C, Diego M, Fernandez M, et al. EEG asymmetry responses to lavender and rosemary aromas in adults and infants. Int J Neurosci. Nov 2002;112(11):1305-1320.

Reference 4: Kim YK, Watanuki S. Characteristics of electroencephalographic responses induced by a pleasant and an unpleasant odor. J Physiol Anthropol Appl Human Sci. Nov 2003;22(6):285-291.

Reference 5: Moss M, Cook J, Wesnes K, et al. Aromas of rosemary and lavender essential oils differentially affect cognition and mood in healthy adults. Int J Neurosci. Jan 2003;113(1):15-38.

Reference 6: Gobel H, Schmidt G, Soyka D. Effect of peppermint and eucalyptus oil preparations on neurophysiological and experimental algesimetric headache parameters. Cephalalgia. Jun 1994;14(3):228-234; discussion 182.

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Your mental energy and ability to concentrate depend to a very large extent on the types of food you eat. Unfortunately, most people fall short when it comes to understanding how to best feed the brain. Here’s a short tip you may find helpful:

One of the quickest things you can implement to improve brain power is to modify the protein to carbohydrate ratio of your lunch. While it’s all too easy to down a large, tasty plate of food- most of us wind up ruining the rest of the afternoon’s mental productivity by consuming meals that are loaded with excess carbohydrates.

The modern diet suffers horribly from a surplus of carbs-with most meals having a protein to carb ratio in excess of 4:1. According to multiple lines of research, however, the human brain tends to perform much better with a ratio that is closer to 1:1 [Sample reference provided below].

So in other words, most people would do well to markedly reduce the amount of carbs in their lunches. By doing so, you’ll also lessen the chance you’ll become one of the 1 in 3 Americans who are slated to develop diabetes, which in itself is a major player in ruining the integrity and health of your brain cells.

[Reference: Fischer K, Colombani PC, Langhans W, et al. Carbohydrate to protein ratio in food and cognitive performance in the morning. Physiol Behav. Mar 2002;75(3):411-423.]

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Is the brain like the muscles in your body? Can it be trained with cognitive exercises to improve mental agility and sharpness as you get older?

Quite a bit of research has come out lately indicating that the answer to this question is a resounding ‘Yes’.

The most recent research I’ve come across is the ACTIVE study (Advanced Cognitive Training for Independent and Vital Elderly), published in the December issue of JAMA (reference below). The amazing findings indicate a mere 10 training sessions (each lasting 60-75 minutes) over a five week period was enough to significantly improve cognitive ability and brain power. Importantly, the brain boosting effect lasted more than five years.

The benefits were actually quite impressive. Dr. Sherry Willis, one of the chief authors of the study, notes: "The improvements seen after training roughly counteract the degree in decline in cognitive performance that we would expect to see over a 7-14 year period among older people without dementia".

The study included 2,832 participants over the age of 65.

For those over 50 looking for computer software that serves as a brain gym, check out our review of Mindfit brain trainig program.

JAMA. 2006;296:2805-2814. Long-term Effects of Cognitive Training on Everyday Functional Outcomes in Older Adults.

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One of the main benefits of stimulant drugs (such as cocaine, ephedrine, and amphetamines like Ritalin) is their ability to dramatically increase mental energy and concentration. They can make it easier to focus on your work and studies for prolonged periods of time.

How is this achieved? Basically, it’s thought that psychostimulants increase catecholamine neurotransmission in the brain.

Catecholamines are a special category of brain chemicals used for neurotransmission. They include epinephrine, norepinephrine, and dopamine.

Unfortunately, however, these drugs often have very harmful side effects (both long- and short-term), and taking them can sometimes result in death. What most people don’t realize is that there is a much safer, more natural way to boost brain catecholamines: Acute Bouts of Aerobic Exercise.

Both stimulants and aerobic exercise exert similarly powerful effects on: norepinephrine, dopamine, and epinephrine. There is quite a bit of evidence in the scientific literature to back this up. [see References 1-6 below].

Since it is widely believed that the beneficial effects of stimulants stem from their ability to boost catecholamines in the brain, it certainly makes sense that aerobic exercise would produce these same beneficial effects (dramatic increases in mental energy and concentration). Is there any direct evidence to support the idea that aerobic exercise actually enhances cognition? Absolutely:

• “Acute exercise can improve learning and mental performance.”[Reference 7]

• “Acute bouts of exercise selectively facilitate multiple cognitive processes; exercise can, under certain conditions, enhance response speed and response accuracy, and it can facilitate cognitive processes that are central to problem-solving and goal-oriented action.”[Reference 8]

• “Exercise produces a condition during which individuals are able to perform both simple and complex tasks rapidly and efficiently.”[Reference 8]

• “Acute bouts of exercise improve the ability to block irrelevant information and to select and respond to task-relevant information.”[Reference 9,10] (Note: This is the basis of concentration)

• “Recent studies have provided the research community with clear support for an improvement of cognitive performance during exercise”[Reference 11]

So yes, it’s true. One of the most powerful nonpharmacologic ways to boost your ability to concentrate and focus while studying is to exercise aerobically beforehand.

References: 

1.Winter B, Breitenstein C, Mooren FC. High Impact running improves learning. Neurbiol Learn Mem. Dec 2006.

2.Ransford CP. A role for amines in the antidepressant effect of exercise: a review. Med Sci Sports Exerc. 1982;14(1):1-10.

3.Peyrin L, Pequignot JM, Lacour JR, et al. Relationships between catecholamine or 3-methoxy 4-hydroxy phenylglycol changes and the mental performance under submaximal exercise in man. Psychopharmacology (Berl). 1987;93(2):188-192.

4.Meeusen R, De Meirleir K. Exercise and brain neurotransmission. Sports Med. Sep 1995;20(3):160-188.

5.Pagliari R, Peyrin L. Physical conditioning in rats influences the central and peripheral catecholamine responses to sustained exercise. Eur J Appl Physiol Occup Physiol. 1995;71(1):41-52.

6.Pagliari R, Peyrin L. Norepinephrine release in the rat frontal cortex under treadmill exercise: a study with microdialysis. J Appl Physiol. Jun 1995;78(6):2121-2130.

7.Cotman CW, Berchtold NC. Exercise: a behavioral intervention to enhance brain health and plasticity. Trends Neurosci. Jun 2002;25(6):295-301.

8.Tomporowski PD. Effects of acute bouts of exercise on cognition. Acta Psychol (Amst). Mar 2003;112(3):297-324.

9.Hogervorst E, Riedel W, Jeukendrup A, et al. Cognitive performance after strenuous physical exercise. Percept Mot Skills. Oct 1996;83(2):479-488.

10.Lichtman S, Poser EG. The effects of exercise on mood and cognitive functioning. J Psychosom Res. 1983;27(1):43-52.

11.Brisswalter J, Collardeau M, Rene A. Effects of acute physical exercise characteristics on cognitive performance. Sports Med. 2002;32(9):555-566.

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Can college students pull an ‘All-Nighter’—staying up the entire night to cram for a test—and have their brains function close to normal the next day? The majority, of course, think so …

But several studies clearly show brain function takes a big hit after an all-nighter. Memory systems and frontal lobe function especially suffer. [References 2-6 below]

Take a look at the title of this article published in the journal Occupational & Environmental Medicine [Reference 1 below]:

Moderate Sleep Deprivation Produces Impairments in Cognitive and Motor Performance Equivalent to Legally Prescribed Levels of Alcohol Intoxication

According to the article, after 19+ hours without sleep, performance on cognitive tests reached levels equivalent to those associated with a BAC (blood alcohol concentration) of 0.1 percent. In the majority of states, a BAC of 0.08 percent is grounds for a DUI—an arrest for driving under the influence of alcohol! This means that if you pull an all-nighter, you don’t have enough brain function to legally drive a car.

As mentioned above, memory systems and frontal lobe function markedly suffer after an all-nighter. The functions of memory systems are obvious, but what do the frontal lobes do? They are brain regions important for:

• Verbal fluency (how well you speak, read, write, and understand)
• Creativity (how original, imaginative, and resourceful you are)
• Executive function (planning skills and problem solving skills

Frontal lobe function is therefore particularly important for:

• Exams in math, physics, chemistry, or economics, or in any other test that requires not only recall of information but application of recalled knowledge to new situations and problem solving
• Oral presentations, debates
• Essay tests in literature, history, social sciences, art

Frontal lobe function is less important in these:

• Multiple-choice tests that emphasize rote memorization
• Short answer tests that don’t involve much problem solving; that is, plain recall

However, it is worth repeating that after an all-nighter, all types of memory recall will be impaired regardless of the type of test you take.

ADDENDUM: If you’re a medical student or medical resident still suffering through crazy call schedules, you may want to print out the articles below and take them to the dean of your medical school or head of your residency program and tell them to stop being such hypocrites.

References:

1. Williamson AM, Feyer AM. Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. Occup Environ Med. Oct 2000;57(10):649-655.
2. Jones K, Harrison Y. Frontal lobe function, sleep loss and fragmented sleep. Sleep Med Rev. Dec 2001;5(6):463-475.
3. Kim DJ, Lee HP, Kim MS, et al. The effect of total sleep deprivation on cognitive functions in normal adult male subjects. Int J Neurosci. Jul 2001;109(1-2):127-137.
4. Halbach MM, Spann CO, Egan G. Effect of sleep deprivation on medical resident and student cognitive function: A prospective study. Am J Obstet Gynecol. May 2003;188(5):1198-1201.
5. Forest G, Godbout R. Effects of sleep deprivation on performance and EEG spectral analysis in young adults. Brain Cogn. Jun-Aug 2000;43(1-3):195-200.
6. Dahl RE. The impact of inadequate sleep on children’s daytime cognitive function. Semin Pediatr Neurol. Mar 1996;3(1):44-50.

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Over the past 4 years, I’ve eaten a lot of dark chocolate, and some of the world’s best bars have made their way through our kitchen. Amedei, Valrhona, Michel Cluizel, El Rey, Domori, Bonnat. The nice thing about chocolate is that it is a very affordable luxury. You can grab yourself the world’s finest bar for less than $20.

Besides tasting great, there’s been a bunch of research over the past couple years showing dark chocolate may actually have some health benefits. For example, studies have shown dark chocolate can lower the “bad” LDL cholesterol, as well as blood pressure in patients with hypertension. And for those interested in improving cognitive performance, please see an earlier Smartkit post about how dark chocolate can boost brain power by improving verbal and visual memory, as well as reaction time. What I haven’t really posted about yet, however, is chocolate’s ability to induce euphoria. All varieties can do it, but I believe dark chocolate does it best. The numerous feel-good chemicals include:

• theobromine (a stimulant)
• anandamide (marijuana like substances)
• phenethylamine (aka PEA, “love drug”)
• caffeine
• and cocoa flavanols

This brings me to CocoaVia, a new chocolate bar put out by the Mars Company that is just starting to become readily available.

What is special about CocoaVia? Out of all the bars I’ve ever eaten, I’m close to concluding it packs the greatest feel-good punch. Thought it was a fluke the first time I tried it, but after having eaten about 10 over the past few weeks, I’m basically convinced.

What is unique about CocoaVia’s composition? The thing that made me want to go out and give it a try is that it’s processed differently from normal chocolate. Under normal manufacturing conditions, almost all of the health-giving plant chemicals (flavanols) are stripped right out. The Mars Company has apparently spent a fortune trying to figure out a way to create chocolate that still retains all these healthy flavanols. In the last year or two, they’ve succeeded, and their top-secret, specially processed flavanol-rich chocolate is called CocoaPro.

And CocoaVia is the world’s first chocolate bar made with CocoaPro.

If any of you chocoholics out there give it a try, I’d be very curious to hear if you notice a similar effect. Please feel free to let me know in the comments section what you think.

A note of caution, though: I personally don’t think CocoaVia tastes very good. Additionally, I’ve noticed a few pimples and zits eating CocoaVia- something that also commonly occurs with other Mars chocolates like Dove and M&M’s.

If you really want all the brain and health benefits that chocolate flavanols confer, you may prefer to go straight to the raw cacao beans. Most health food stores now sell these chopped in the form of cacao nibs.

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