Boost your Brain Health!!
Feed your mind, Keep your Mind
Ways to support memory and brain health now and in the future
Healthy Brain Foods
Do you believe that we are destined to downward spiral to death, including disease and suffering? Or do you prescribe to the paradigm that we can live until we die? It is a matter of how we think that creates our reality…or does it? The great thinker James Allen said, “What we think upon grows.” It makes sense that if we give the brain (and whole body) what it needs, that we can influence our current and future state of health.
The brain is a super sensitive organ. Brain tissue is literally the most protected in the body. The brain is encased in your skull, which is some pretty hard and tough protection! We also have this thing called the blood brain barrier. This is a set of fantastic chemical and physiologic barriers that are exquisitely designed to protect the brain from anything in the bloodstream that would harm it. To feed and protect our brain/mind it is essential to give ourselves the proper nutrition. And remember the brain is fueled by FAT!!!
- Keep learning–Challenging your brain with mental exercise is believed to activate processes that help maintain individual brain cells and stimulate communication among them. Building and preserving brain connections is an ongoing process, so make lifelong learning a priority.
- Connect with people—Studies show that healthy ways of relating to the people you do and do not know supports longevity. The book, Social: Why Our Brains Are Wired to Connect, by Lieberman, discusses the importance of valuing our relationships over the drive to make money. As the Harvard Women’s Health Watch reported, “Dozens of studies have shown that people who have satisfying relationships with family, friends and their community are happier, have fewer health problems, and live longer.”
- Believe in yourself-Use a new paradigm—Create ongoing purpose in your daily life, have some fun, and pick your battles.
- Economize your brain use– Take advantage of calendars and planners, maps, shopping lists, file folders, and address books to keep routine information accessible. Designate a place at home for your glasses, purse, keys, and other items you use often. Remove clutter from your office or home to minimize distractions, so you can focus on new information that you want to remember.
- Repeat what you want to know–When you want to remember something you’ve just heard, read, or thought about, repeat it out loud or write it down. That way, you reinforce the memory or connection. For example, if you’ve just been told someone’s name, use it when you speak with him or her: “So, John, where did you meet Camille?” If you place one of your belongings somewhere other than its usual spot, tell yourself out loud what you’ve done. And don’t hesitate to ask for information to be repeated.
- Space it out–Repetition is most potent as a learning tool when it’s properly timed. Research shows that spaced rehearsal improves recall not only in healthy people but also in those with certain physically based cognitive problems.
- Make a mnemonic–This is a creative way to remember lists. Mnemonic devices can take the form of acronyms (such as RICE to remember first-aid advice for injured limbs: Rest, Ice, Compression, and Elevation) or sentences (such as the classic “Every good boy does fine” to remember the musical notes E, G, B, D, and F on the lines of the treble cleff.
10 Important Things to Support your Noggin’
1.EFA’s, Essential Fatty Acids–One of the most important nutrients for optimal brain function, is essential fatty acids — in particular omega 3 found in DHA. Omega 3 decreases with age. This leads to a loss of brain plasticity and the diminished ability of the brain to use glucose as fuel. Omega-3s improve inflammation and memory impairment. 2.Sleep–Lack of sleep equals lack of cognitive function. Lack of sleep impacts memory, brain performance, learning ability, retention of information, and mood. Long -term sleep deprivation can lead to all sorts of cognitive challenges and literal changes in brain physiology. There are many natural supports for good sleep such as melatonin, valerian and many others.
3.Herbs–There’s a stunning amount of research on the impact of certain herbs on brain health. The common household herbs to take that impact brain function, nervous system transmission, increased oxygenation in the brain, and decreased inflammation include turmeric (curcumin), oregano, ginger, garlic, rosemary and sage, to name a few.
4.No Sugar–Of all the foods to let go of when it comes to brain health, sugar is arguably number one. Just as the consumption of this substance over time can cause insulin resistance, which means diabetes, so too can it literally cause insulin resistance in the brain. The brain becomes more inflamed and less functional. Eliminate this food as best you can from the diet, and your brain will be much happier.
5.Avoid damaging your food when cooking—The goal is for the food to taste good, while minimizing the loss of nutrients and the production of AGEs (Advanced Glycation End Products). AGEs are glycotoxins created by a reaction between sugars and proteins or lipids. High levels create oxidative stress, inflammation, and many of the pathologies we see in chronic disease. Use moist heat, shorter cooking times, and lower temps. Grilling, broiling, searing roasting and frying all produce AGEs.
6. Filtered Water–One Harvard study showed that in areas of more water fluoridation, the IQs of children are significantly decreased. For long term brain health, clean up and filter your water, and avoid plastic water bottles whenever possible.
7. Oxygen/Exercise–Oxygen is the brain’s most vital nutrient. Increased oxygen rejuvenates brain cells, wakes them up, repairs them, strengthens them, and increases their overall function in a big way. The future of treating brain disease is in part finding ways to oxygenate the brain more fully. One of the great ways you could do this right now is to exercise. Exercise reduces insulin resistance, increases ketosis, increases the size of the hippocampus, improves vascular function, improves mood and sleep, and increases neurogenesis. Even doing some simple deep breathing or yoga is a powerful way each day to oxygenate your brain and get it functioning better. The beauty of oxygen — it’s free. Green food is also very oxygenating.
8. Meditation–Even meditating for ten to fifteen minutes a day has been shown to increase overall brain functioning. Just as physical exercise strengthens the cardiovascular system and the muscular foundation of the body, so does meditation strengthen the brain.
9. Moderate Alcohol Consumption—studies show that a few drinks a day may have benefits, but over indulgence is definitely harmful. Especially as we age.
10. Feed your body/mind with the good fats. Low carb, low sugar, high fat diets are being used in the treatment of dementia and conditions such as schizophrenia. People who ate the good fats had a 44 % lower risk of early dementia. Avoiding Omega-6 oils, they raise risk factors significantly. (those nasty vegetable oils!)
Best Foods to keep your brain well fed and functioning optimally:
The Mediterranean Diet is the Optimal Brain Food Way to Eat
- LEAFY GREENS (kale, chard, watercress and spinach) Full of vitamins (C, K and the B’s) as well as minerals (calcium, potassium, copper, magnesium, folate, manganese and zinc) plus fiber and many plant nutrients.
- OILY COLD WATER FISH
- (salmon, mackerel, herring, sardines)
- These are all the best possible direct sources of healthy brain fats called omega 3 essential fats.
- GRASS-FED BEEF, LAMB, ORGANIC CHICKEN AND BUTTER Great sources of brain fats when eaten in moderation.
- Eggs: Any Way! The most easily absorbed protein for the brain (organic)
- Nuts and seeds (pecans, walnuts, macadamias, almonds, cashews, Brazil nuts, chia, flax, pumpkin)
- A great source of good fats plus protein and brain nutrients such as selenium, in Brazil nuts specifically.
- OLIVE OIL (organic, cold pressed, extra virgin)
- Contains antioxidants and brain healthy plant chemicals.
- SEEDS (flaxseed, sunflower and sesame seeds, chia seeds)
- A rich source of plant essential fatty acid (EFA), containing omega 3 oils and lignans, which are phytochemicals and antioxidants that help balance hormones.
- COCONUT OIL/MCT Oil –Contains beneficial saturated fat/short chain fatty acids, plus anti-microbial, anti-fungal and anti-viral function.
- AVOCADOS — Packed with vitamins, fiber, minerals and mostly mono-unsaturated fats.
- COLORFUL VEGETABLES (sweet potato, pepper, carrot, tomato etc.)
- Their rich color indicates high anti-oxidant content, and they are also sources of fiber, minerals, enzymes and plant nutrients.
- BRASSICAS-Cruciferous (broccoli, cauliflower and cabbage, Brussels sprouts)
- Have phytochemicals that stimulate our enzyme defenses against cancer, plus minerals and vitamins.
- ARTICHOKE –Great for a big punch of fiber and detox nutrients. Also acts as a prebiotic (provides food for bacteria in our gut).
- LEGUMES (lentils, peas and beans)
- In addition to vitamins and minerals, they contain lignins, also known as phyto-estrogens, which protect against different forms of cancer, as well as balancing hormone levels. Low in fat and high in fiber.
- GLUTEN-FREE GRAINS (quinoa, millet, amaranth, basmati or brown rice)
- Rich in vitamins and minerals plus protein.
- SPROUTED GRAINS
- Nutrient-dense brain super foods.
- When a seed, grain or pulse has germinated, its nutritional value rises so there is 60 per cent more vitamin C and 30 per cent more B vitamins in a sprouted seed, grain or pulse.
- They also contain large amounts of protein and vitamin E, as well as phosphorous and potassium. Sprouting makes these nutrients : highly digestible.
- BERRIES
- (blueberries, raspberries, strawberries)
- True brain super foods such as colorful berries contain antioxidant power to protect the brain from ageing plus an anti- inflammatory and ellagic acid, which is a unique compound that could help to protect the body against cancer.
- CATECHINS: found in green tea. Buy organic and from Japan not China (if Matcha)
- Fermented foods and Bone Broth…(thought I would forget?)
- Golden Milk
- Dark Chocolate
Last but not least…STAY HYDRATED EVERY DAY, ALL DAY!!
Best Nootropic (enhances memory or other cognitive functions)
Supplements for the Brain:
The top 5 most important are first:
- Omega Fatty Acids (Good Health)
- Multi-Vitamin/Mineral Good Health or Life Extension)
- Magnesium (in addition to multi)
- B Vitamins (methylated)
- Vitamin D + Vit K2 (getting levels to 50-80)
Recommended but not necessary:
- Curcumin (Good Health)
- Aswagandha (Life Spa)
- Lion’s Mane Mushroom
- Resveratrol
- 5HTP
- Bacopa (Life Spa)
- Rhodiola (Life Spa)
- Lithium (Good Health)
- Ginkgo Biloba
- S-Aedonsyl Methionine (Sam-e)
- Brahmi Brain (Life Spa)
- Brain Power (Good Health)
- CBD Oil
- Bio Identical Hormones
I recommend that you check out these “Experts” contributions. All GOOD!
- Hyman: drhyman.com
- Robert Redfern: Good Health (bigpicturelonglife.com)
- Douillard: LifeSpa.com (bigpicturelonglife.com)
- Axe draxe.com
- Mercola: drmercola.com
- Amen: amenclinics.com
- Dale Bredesen
Nina Rebstock, Nutrition Counselor
Bigpicturelonglife.com
ninabeucler@gmail.com
