Brain Health for B-R-I-G-H-T M-I-N-D-S

B - Blood flow 

  • Exercise to stimulate blood flow โค๏ธ Racket sports are particularly good because they challenge your coordination. ๐ŸŽพ๐Ÿธ๐Ÿ“๐Ÿ‘

  • 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 3๐ŸŸ

  • Pistachios raise a chemical in the body called arginine. Arginine helps blood vessels become wider and increases blood flow.

R - Donโ€™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 youโ€™re passionate about ๐Ÿ“š๐Ÿ“–

  • Start a new challenging hobby like dancing, learning a language or playing an instrument ๐ŸŽท

  • What are you doing for new learning every day? ๐Ÿค“ 

  • 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 โš–๏ธ

  • Take a probiotic - I recommend the Symprove 12 week programme. Itโ€™s fairly pricey but the best probiotics are expensive for a reason and thereโ€™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 - Alzheimerโ€™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 ๐Ÿ‘จโ€๐Ÿซ  Email me if you would like to learn more about getting your genes tested.

  • Some people are genetically predisposed to Alzheimerโ€™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 โšฝ๏ธ๐Ÿˆ๐ŸŽ 

  • 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 ๐Ÿ’Š 

  • Air pollution / water pollution ๐Ÿ’ฆ 

  • 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. ๐Ÿธ๐Ÿบ๐Ÿท

  • 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 ๐Ÿ˜ญ

  • 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 ๐Ÿ’‰๐Ÿ”ฌ

  • Strengthen your immune system by eating eggs to boost your Vitamin D level.

N - neuro hormone deficiencies ๐Ÿ‘ซ

  • 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 ๐Ÿ”๐ŸŸ๐Ÿฆ๐Ÿ•

  • The Western diet is a disaster: High sugar, highly processed, pesticide sprayed, high glycemic load, low fibre, โ€˜food-like substancesโ€™ (like artificial sweeteners) all stuffed into plastic containers. 

  • Think of food as you would a relationship - you might love the food but if it doesnโ€™t love you back then itโ€™s not a healthy relationship... donโ€™t stay in love with something that hurts you! ๐Ÿ’”

  • Cinnamon helps to stabilise your blood sugar, boost your mood, and it can decrease your appetite.

S - Sleep ๐Ÿ›๐Ÿ˜ด

  • 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