The Amazing BrainWe experience the world and ourselves through neurological processes. That means that every thought, feeling, sensation, memory, impulse, awareness—everything it takes to be a human being—is reliant on electrical/biochemical activity in our brain. All of our healthy functioning depends on the state of our brain—and we need to take care of it.
Below is a wide range of health-enhancing suggestions based on the current research. Using these suggestions, make changes in your life-style gradually and in moderation. Try different approaches and choose methods that suit you best. Use professional resources—massage, bodywork, psychotherapy, nutritionist, coaching, personal trainer, yoga, tai chi or fitness classes—to resolve issues and change behaviors, as needed.
- Exercise Your Body
- 10,000 steps or 20-30 minutes moderate activity 5+ days a week
- Interval or Nitrous Oxide training—see 4 minute workout
- Rest Your Body
Sleep:
- 7-8 hours/night of restful sleep in a cool, dark, quiet environment
- Resolve any sleep disorder and/or sleep apnea if present
Relax:
- Non-demanding periods of quiet and calm each day, particularly before sleep (limit electronic devices)
- Enjoyable, relaxing leisure activities every week
- Relaxation techniques: tai chi, yoga, meditation, relaxation response, etc.
- Breathing techniques: coherence breathing (see App)
- Use a sauna (heat mimics a healing fever)
- Modify Your Diet
Try a gluten or dairy-free diet to see if it helps
Eat more vegetables:
- Leafy green (e.g. broccoli, cabbage, collards, bok choy, kale)—1 Cup/day
- Assorted colorful (e.g. peppers, tomatoes, avocado, asparagus, peas)—2 Cups/day
- Nitrate rich to increase blood flow to brain (beets, celery, radish, lettuce, arugula, spinach, watermelon)
Eat more omega-3:
- Wild salmon, sardines, herring, sole, mussels, oysters—2-3 times/week
Use more oils and fats:
- Olive (1-2 tsp. of extra virgin olive oil/day), ghee, coconut, avocado, butter, nut oils
- Animal fats from grass-fed animals
Eat nuts:
- Small handful/day of almonds, pecans, walnuts, hazelnuts
Eat plant pigments:
- Berries & cherries—1 Cup/day
- Cocoa—1-2 tsp./day or dark chocolate (74%) 1-2 ounces/day
- Tea (green and black)—2-4 Cups/day or
- Coffee–1-3 Cups/day
- Red wine—limit to 1-2 glasses/day
Include:
- Probiotics and fermented foods every day (yoghurt, sauerkraut, pickles, kimchi)
- Grass fed organic meats a few times a week (if non-vegetarian)
- Spices & herbs (limit salt intake)
- Low to moderate glycemic index foods: legumes, nuts, organic poultry & eggs, wild seafood
- Fruits and most veggies (moderate bananas and potatoes)
Limit harmful foods (check labels):
- Sweet, sugary, starchy ‘empty-calorie’ foods (soda, candy, chips, white bread, etc.)
- Artificial sugars (e.g. aspartame)
- Partially hydrogenated fats (trans fat)
- Caffeinated & sugared prepackaged drinks (e.g. bottled ice tea, vitamin water, Red Bull)
- Avoid Toxins
- Tobacco
- Excessive alcohol (maximum 2 servings, 5 days a week)
- Nitrosamines (preservatives in bacon, deli meats, etc.)
- Mercury (from big fish like tuna, grouper, bass, swordfish)
- Pesticides in non-organic foods
- Copper (don’t include in supplements unless organic)
- Take Supplements (check with a practitioner)
- Vitamin D: 2000 IU/day; get out in the sun
- Omega 3 (long chain): 3 servings of fish/week or 1 g fish oil/day—good sources are essential OR supplement with 1000 mg/day mixed DHA/EPA
- Probiotics: 20-50 billion/day to start; 5 billion/day maintenance dose or from fermented food in diet
- Magnesium: magnesium glycinate, malate or L-threonate (not citrate or oxide)—400 mg/daily
- Multivitamin: Ideally should include B12, methylated folate (not folic acid), chelated minerals (e.g. glycinates, not oxides), vitamin E (mixed forms), organic (NOT inorganic) copper
- Circumin (not just turmeric)
Consider:
- Nutritional lithium–lithium orotate 5mg/day
- Aged garlic
- Energy support (e.g. CoQ10, alpha lipoic acid, N acetyl cysteine, ginkgo)
- Aloe Vera to improve digestive health–4 oz. juice/day or 1-2 capsules Aloe 200
- Rhodiola
- Enhance Brain/Cognitive Functioning
Meditate:
- 20 minutes/day of silent meditation
- Or a number of 5-10 minute periods of quiet inward focus (not thinking)
Exercise your mind:
- Challenge yourself to read and remember a non-fiction book
- Practice making unfamiliar choices–different route to work, a different activity, etc.
- Intensely focus on a specific subject for an extended period of time
- Learn a language or new skill—practice every day
- Use your imagination and creativity – paint a picture, write a memoir or poetry, throw a pot
- Practice remembering and writing down your dreams
- Set goals and deadlines – avoid procrastination
- Stay organized and current with everyday tasks
- Enhance Emotional Functioning
- Limit negative thinking and criticism of self and others
- Recognize signs of chronic anxiety, depression, and irritability (sleeplessness, worrying, over/under-eating, social withdrawal, overuse of electronic devices, low motivation, relationship conflicts, drug/alcohol overuse, etc.)
- Work with a therapist to resolve trauma, loss and life stress
- Enhance Your Primary Relationship
- Make physical contact through touching, hugs and sex
- Spend quality time both together and apart
- Share intimate experiences, dreams and aspirations
- Grow your relationship through couples counseling or workshops
- Act with kindness, generosity and appreciation
- Learn to accept your partner’s flaws and weaknesses
- Accept intermittent conflict and resolve differences quickly and effectively
- Develop Friendships and Community
- Choose friends who are trustworthy, generous and supportive
- Meet with friends regularly to socialize, do activities and connect
- Join life-enhancing groups and organizations (spiritual/religious communities, clubs, learning groups, etc.)
- Volunteer and support non-profit organizations that share your values.