Brain Health
We all know someone who suffers from alzheimer's or dementia, it is not pleasant or something you would want to go through or see a loved one go through. The question is whether you can do anything to prevent or lessen your risk. The answer is a resounding yes.
1. Exercise can boost cognitive faculties through neurogenesis (growth of new brain cells).
It also can improve blood flow the the brain as well as reducing the amount of damaging proteins inside the brain (slowing dementia and alzheimer's disease).
2. Use it or lose it. Learning a new language, playing chess, sudoku, etc. Challenge your brain. These activities all promote neurogenesis as does listening to or playing music. .
3. Coffee and Tea (especially green or white). They both can improve mood, increase cognitive
function, and decrease your risk of alzheimers and dementia (70% reduction). This is due primarily to both the effects of caffeine and also the large amount of antioxidants and other positive compounds in both coffee and tea.
4. Nutrition
a. Fruits and Veggies can improve cognitive function, as well as decreased risk of alzheimer's and dementia due to their high levels of antioxidants and phytochemicals. Some of the best are berries, broccoli, and kale (the deeper and brighter the color the better).
b. Animal Based Omega 3”s. These contain DHA and EPA which are essential components of all neurons. They are very important as we age to prevent brain function decline, also helpful in improving mood. Cold water fish, fish oil, and krill oil are all very high in dha and epa.
c. Coconut , coconut oil, or MCT oil. MCT stands for medium chain glycerides and they are a great source of fuel for your brain. They contain a compound called ketone bodies which can improve neuron function and reduce your risk of all types of types of dementia, parkinsons and alzheimers.
c. Processed sugar and all grains. VERY BAD for your brain health and your overall health in general. You should completely eliminate from your diet.
5. Sleep. A single nights sleep of only 4 hours will result in a significant reduction in cognitive abilities the next day. Try to consistently get 7-9 hours per day.
If you would like more info on these topics a great book has come out this year.
BRAIN GRAIN by neurologist David Perlmutter, MD, I would highly recommend it.
thanks, emmett
