B - Blood flow
Exercise to stimulate blood flow ❤️ Racket sports are particularly good because they challenge your coordination. 🎾🏸🏓🏑
The more screen time the smaller the brain so spend as much time as you can outside in the fresh air to stimulate the production of BDNF - Brain Derived Neurotrophic Factor - which helps your brain grow.
Challenge yourself to add beets, cayenne pepper & rosemary to any of your meals this week.
Consider supplements like Ginkgo, Vinposetine & Omega 3🐟
Pistachios raise a chemical in the body called arginine. Arginine helps blood vessels become wider and increases blood flow.
R - Don’t Retire or negatively Ruminate
Your brain will thank you for not sitting around & feeling lonely & unstimulated or over-stimulated by negative thoughts.
Work at something you’re passionate about 📚📖
Start a new challenging hobby like dancing, learning a language or playing an instrument 🎷
What are you doing for new learning every day? 🤓
As you age, your brain gets less and less active. One of the ways to reverse aging is to strengthen the antioxidant capability of your body.
Bee pollen and cloves are incredible antioxidants.
I - Inflammation
Look after your Gut ⚖️
Take a probiotic - I recommend the Symprove 12 week programme. It’s fairly pricey but the best probiotics are expensive for a reason and there’s no better invest that your gut health.
People often ask me about the Keto diet. In my opinion it is incredible for neurodegenerative diseases & censures but there are not enough colourful plants in the diet, which are essential antioxidants to support your immune system.
Sugar causes inflammation - Alzheimer’s is being nick-named Type 3 diabetes!
Omega-3 fatty acids, turmeric, and curcumins that come from curry all decrease inflammation. Curried salmon would be the perfect anti-inflammatory meal.
G - Genetics
Your genes are not your fate.
Consider your Genes as a wake up call, not a death sentence 👨🏫 Email me email@example.com if you would like to learn more about getting your genes tested.
Some people are genetically predisposed to Alzheimer’s disease because thier bodies produces too much beta-amyloid but this gene can be switched off with lifestyle choices.
Sage decreases the production of beta-amyloid.
H - Head trauma ⚽️🏈🐎
Football, rugby & horse riding accidents can all cause frontal lobe damage.
If you have spent years playing these sports you can reverse the damage if you take the steps included here.
Prawns boost choline, which helps our brain to make acetylcholine, which is very important for memory.
T - Toxins 💊
Air pollution / water pollution 💦
Watch out for chemical ingredients in your food-
Personal & cleaning products contain chemicals such as parabens which are hormone disrupters.
Alcohol - enjoy organic red wine in moderation but alcohol is a toxin to the brain. 🍸🍺🍷
Heavy metals such as Mercury are often a result of eating too much fish such as tuna (the bigger the fish the higher the levels of mercury in their flesh) or can be a result of having amalgam tooth fillings. A simple hair test can determine your levels of heavy metals.
Cauliflower and brussel sprouts help boost glutathione in your body, which help your liver work better, which improves how your body detoxifies.
M - Mental Health 😭
Take care of your diet - sugar is the enemy of good mood.
Monitor your use of social media - are you connecting with human beings in real life often enough
Saffron is this great spice that has been shown to have anti-depressant effects that boosts your memory, decreases your appetite while taking care of PMS.
I - Immunity
Lyme disease & other viruses 💉🔬
Strengthen your immune system by eating eggs to boost your Vitamin D level.
N - neuro hormone deficiencies 👫
If your hormones are playing up you will cause brain fog, memory and mood issues.
Contact me if you would like to take a hormone test to determine your levels of major hormones such as thyroid, cortisol, DHEA, estrogen, progesterone, testosterone and insulin.
Avoid hormone disruptors like BPAs, phthalates, parabens and pesticides.
Pomegranate can improve testosterone levels.
D- Diet 🍔🍟🍦🍕
The Western diet is a disaster: High sugar, highly processed, pesticide sprayed, high glycemic load, low fibre, ‘food-like substances’ (like artificial sweeteners) all stuffed into plastic containers.
Think of food as you would a relationship - you might love the food but if it doesn’t love you back then it’s not a healthy relationship... don’t stay in love with something that hurts you! 💔
Cinnamon helps to stabilise your blood sugar, boost your mood, and it can decrease your appetite.
S - Sleep 🛏😴
Blue lights off & turn brightness on phone right down at least an hour before bed.
Sleep ritual - be strict about setting yourself up for 7-8 hours sleep/night as often as possible (on non-party nights).
Cherry juice naturally has melatonin in it, the hormone that helps us sleep.
Try adding a few of these suggestions into your routine for 10 consecutive days and before you know it you will have created some new brain healthy habits.
Charly with a WHY x