Just as skin ages also your brain does…
The brain does a lot for you, and it’s your job to give it the energy and protection it needs to stay young and efficient. Read on to find out ways to max out your brain’s energy production while minimizing damage to your delicate brain cells, to keep your thinker young and sharp.
Eat More Fat
If you’ve ever tried a low-fat diet and felt sleepy and distracted, it’s because your brain is about 60% fat, 25% of which is cholesterol. Researchers linked low-cholesterol diets to cognitive decline, but doctors still lean toward recommending low-fat diets.
Brain cells send signals to each other along long branches that are covered in a fatty coating called myelin that keeps the electrical signal going where it’s supposed to go. Myelin break down slows electrical communication in your brain.
If you’re eating fatty fish, grass-fed butter and meats and pastured eggs, you’re getting the kinds of fats you need to keep your wiring in order.
Eat Your Veggies
Right now, as you breathe, you’re flooding your system with oxygen, which your mitochondria power plants of your cells) latch onto and use to make fuel. They leave behind free radicals, the part of the oxygen they can’t use.
Brain cells are especially vulnerable to free radicals just because of the sheer volume of energy the brain goes through — 20% of your body’s total energy haul.
The solution is on your plate. All vegetables contain polyphenols that neutralize free radicals and prevent them from wreaking havoc. The brighter the color, the better. Polyphenols also help you make more BDNF neurotrophic factor), a protein that builds new brain cells.
Coffee, Coffee, Coffee
Research shows that 100 mg of extract of coffee fruit red fruit that holds coffee beans) raised brain-derived neurotrophic factor, which is a protein your body uses to make new brain cells, by about 140%. Coffee is a key ingredient in many brain supplements that help you get a brain boost.
Work Out Those Neurons…
Just like you can work out your muscles, you can flex your brain cells to make them stronger and faster. Puzzle books, brain teaser toys, and logic games all give your brain a trip to the gym.
Figure out how to solve a Rubik’s cube. spin and spin and give up — there’s a method to it. Look it up online and practice so your brain learns something.) Get together with friends and have a night at an escape game solving riddles and puzzles. Work through reaction time games on your phone while you’re in the dentist’s waiting room. The key is to use your noodle consistently and change it up so you’re always on your toes.
You might think sleeping is a time to rest your brain, but that couldn’t be further from the truth of what’s actually happening. Sleep is your brain’s most active time. While you’re snoozing, your brain is working hard to repair, to clean out waste products, and to make and strengthen brain cell connections from what you learned and did throughout the day.
One in five Americans sleeps less than six hours a night—a trend that can have serious personal health consequences. Sleep deprivation increases the risk for a number of chronic health problems, including obesity, diabetes, and heart disease.
That’s why it’s crucial to not just sleep more but sleep better. It’s not enough to just be in your bed. The magic happens during high-quality, restful sleep. According to the National Sleep Foundation, most adults between the ages of 26 and 64 should be aiming for somewhere between 7 and 9 hours of sleep a night.
PQQ (pyrroloquinoline quinone)
PQQ prevents the development of damaging proteins associated with Parkinson’s disease and can stimulate the release of nerve growth factor cells in the brain.Your body uses PQQ, as a powerful antioxidant, protecting your cells from damaging free radicals. It’s about 100 times as powerful as vitamin C and it increases Nrf2, a pathway that increases the antioxidants that your body produces.
PQQ is naturally present (in small quantities) in green tea, natto, parsley, and other foods, but you’ll get the most out of supplements.
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