subject: Hot Tips For A Healthy Brain [print this page] Written by Chicagohealers.com practitioner Martha H Howard, MD -
There is no magic pill for your brain. It is part of a whole ecosystem that includes your body and all your surroundingsincluding, unfortunately, the artificial flavors, dyes and additives in your favorite junk food, and the chemicals in the hair spray you just inhaled. Your brain has only 2% of the bodys weight, yet consumes 20% of the bodys glucose. How to feed and care for it?
Avoid chemicals as much as possible!
The more your house and office are clean and green the better your brain will work. Watch out for house rehab paint strippers, paints, varnishes, and the fumes from new carpets and furniture. Avoid using plug-in or spray deodorizers. Use natural citrus sprays instead. Lime Mate Mist is a good one. Use body products that have natural ingredients instead of chemicalsa lifetime of breathing hairspray can really lower those IQ points. Get organic foods whenever you can, or if they are not available wash all foods with a good fruit and vegetable wash. And learn the dirty dozenthe list of fruits and vegetables that, if not organic, are likely to have the highest pesticide content.
Drink water!!
(Energy Drinks and Sports Drinks with all their sugar and dyes dont count here, people.) Dehydration actually causes brain damage. Drink at least 8-10 glasses a day.
Take fish oil.
This is really important. Deficiency of omega-3 fatty acids has been shown to lower intellectual performance and is linked with dementia. Fish oils active ingredients are the essential fatty acids, DHA and EPA. 30% of the content of your brain is these very fatty acids! No fatty acids, no brain. And its really tough to eat enough fish to get the right amount of fatty acids, so take a good supplement. Do your best to get at least 600 milligrams of combined DHA/EPA per day.
Eat fresh fruits and vegetables!
The best ones, according to the US Dept of Agriculture, have the highest antioxidant value: blueberries, blackberries, cranberries, strawberries, spinach, raspberries, brussel sprouts, plums, broccoli, beets, avocados, oranges, red grapes, red bell peppers, cherries, and kiwis. Five servings a day of fruits and vegetables is recommended. (a serving is a half cup.)
Drink Green Tea
Green tea (and to a lesser extent, black tea) slows the build-up of plaque in brains from amyloid deposits, and also prevents strokes. Drinking tea also helps mental alertness.
Eat Eggs
Eggs are rich in choline, a fat-like B vitamin. Studies have shown that it increases memory and chases away fatigue.
Get Exercise
Greater blood circulation means more oxygen to the brain, and more production of mood-enhancing endorphins.
Meditate
Meditation changes brain frequency and function. The frequencies of deep meditation allow a brain rest you cannot get anywhere else. Meditation also enhances connection and symmetry between the right and left hemispheres of the brain.
Try the three top supplements: Alpha-lipoic acid, Acetyl-l-carnitine and Phosphatidyl Serine.
Alpha Lipoic acid (aLa). This supplement is a powerful antioxidant, and is both fat and water soluble. It can actually get into the brain easily, and can pass through to all areas of the cells to mop up free radicals and stop their damage. A former NIH researcher, Dr. Bruce Ames did rat maze studies on Alpha Lipoic Acid and the next supplement in the list, Acetyl-L Carnitine, and showed that the combination of these two caused aging rats who had been confused in the mazes prior to taking the supplements, to make dramatic changes within a monthto be able to perform in the mazes like young rats.
Acetyl-L-Carnitine. This is the other half of the A-team for the brain. It is a primary contributor to the production of the neurotransmitter acetylcholine, which is required for mental function. Double-blind clinical trials suggest acteyl-L-carnitine helps the performance of people with Alzheimers, and delays the progression of the disease.
Phosphatidyl Serine. This supplement actually stimulates cells brain cells to make new dendrites and axons. People who take it remember more names, faces, phone numbers, and written information.
Thats itthe whole brain makeover. Happy thinking!
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