What is the most important thing to do to improve overall brain
health?
My answer: REDUCE
the inflammatory process in the body .
The implementation of reducing inflammatory responses in the body
is one of the best strategies to stay healthy and feel better. If you hear a diagnosis
ending in "itis " it is a process of inflammation or trauma. Just
think of arthritis, colitis, sinusitis, gastritis, bursitis, and many more. Many
of the ailments our patients present at the office come from the negative effects
of inflammation on the body's chemistry.
It is always important to look at mental, emotional, physical,
and chemical stressors. Our brain chemistry is affected by all of these factors.
In this blog I will be addressing the nutritional foods that reduce
inflammation in our body.
TOP 8 foods that should be in your regular DIET:
1. Curry
Curry contains turmeric, a spice that in turn contains the
anti-inflammatory antioxidant curcumin. Curcumin is capable of crossing the
blood-brain barrier, which is one reason why it holds promise as a
neuroprotective agent in a wide range of neurological disorders.
Research has shown that curcumin may help inhibit the
accumulation of destructive beta amyloids in the brain of Alzheimer's patients,
as well as break up existing plaques. Curcumin has even been shown to boost
memory and stimulate the production of new brain cells, a process known as
neurogenesis.
A word to the wise…
some curry powders may contain very
little curcumin compared to straight turmeric powder, so choose the
latter for the best health benefits.
2. Celery
Celery is a rich source of luteolin, a plant compounds that may
calm inflammation in your brain, which is a primary cause of neurodegeneration.
Luteolin has also been linked with lower rates of age-related memory loss in
mice. Make sure to always buy organic celery.
3. Broccoli and Cauliflower
Broccoli and cauliflower are good sources of choline, a B vitamin
known for its role in brain development. Choline intake during pregnancy
"super-charged" the brain activity of animals in utero, indicating
that it may boost cognitive function, improve learning and memory,
It may even diminish age-related memory decline and your brain's
vulnerability to toxins during childhood, as well as conferring protection
later in life. Any food that looks like the brain has to be good for you.
4. Walnuts
Walnuts are good sources of plant-based omega-3 fats, natural
phytosterols and antioxidants, and have been shown to reverse brain aging in
older rats. Walnuts also look like a miniature brain so they are easy to
remember if you want a better memory.
5. Garbanzo Beans
(Chickpeas)
Garbanzo beans are one of the best food sources of magnesium
(aside from kelp and green leafy vegetables). Magnesium citrate benefits brain
cell receptors to speed the transmission of messages, while also relaxing blood
vessels, which allows more blood flow to the brain.
6. Cold water fish
Non farmed salmon have a high amount of omega 3 oils that are
necessary for proper brain development and function. Supplementation of omega 3
oils is the best way to get regular doses of these vital oils.
7. Red meat
Grass-fed beef is an excellent source of vitamin B12, which is
vital for healthy brain function. People with high levels of markers for
vitamin B12 deficiency are more likely to score lower on cognitive tests, as
well as have a smaller total brain volume, which suggests a lack of the vitamin
may lead to brain shrinkage.
8. Blueberries
The antioxidants and other phytochemicals in blueberries have
been linked to improvements in learning, thinking and memory, along with
reductions in neurodegenerative oxidative stress. They're also relatively low
in fructose compared to other fruits, making them one of the healthier fruits
available.
Start TODAY...your body and health will thank you for
it!
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