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The ability to enjoy and perceive life is all related to brain Function.
Brain Fog, Memory Loss and Emotional Instability all have one thing in common
Neuro-degeneration. Neuro-degeneration occurs when the neurons, the brain cells
that transmit information, die due to lack of activation, stimulation or proper
nutrients.
The following are some simple steps you can take to provide your brain with its
basic nutrients, while keeping it active, and stimulated:
1.
Eat every 2-3 hours and be sure to include lots of protein and veggies in your meals.
Balance every sweet food with some protein, fiber or fat. This will reduce the speed
at which the sugar leaves your digestive system and enters your blood.
Fat free ice cream, fat free cookies, or fat free sweetened yogurt products are
detrimental to your blood sugar balance.
Maintain a goal to keep your blood sugar within a tight range, by not allowing it to
rise quickly, by eating sweet foods, and not letting it drop quickly by skipping a
meal. Nuts and seeds are great snacks, because they are high in protein, as well as
essential fatty acids needed to reduce inflammation in the brain.
2.
Engage in some form of aerobic exercise every other day for 30-45 minutes. This
will increase the flow of oxygen, another essential nutrient, to the brain cells.
It is important to wear a heart monitor, or at least take your pulse after 5-to-10
minutes of exercise. For an optimal aerobic workout, you need to remain below
your maximum heart rate. Here is a simple calculation to determine your maximum
heart rate:
When you exercise above your maximum heart rate your body will stop burning
available glucose and fat, for fuel but instead will tap into the storage glucose
supplies, called glycogen. When this happens your body releases Adrenalin and
Cortisol. In turn high levels of adrenaline and cortisol can lead to Hippocampal
damage, an area of the brain responsible for consolidation of information from
short-term memory into long-term and spatial navigation. More importantly, an
increase in these hormone levels will make your brain more susceptible to assaults
from environmental toxins and chemicals. The Blood Brain Barrier normally prevents
these toxins from entering the brain, however, with an elevation of these hormones
the Blood Brain Barrier, in essence, becomes more permeable, readily allowing the
toxins to pass through.
To maintain healthy brain function, you should consume cold water fish, such as
tuna, mackerel, salmon and sardines, 2-3 times a week. Other good fats good fats
you can include are: flax seeds, avocados, coconut oil, olive oil and nuts and seeds
in your diet.
To increase levels of methyl donors, eat a diet rich in complex carbohydrates, nuts,
seeds and legumes while reducing intake of meat, dairy and egg products.
5. Reduce Stress
Elevated levels of Cortisol, a stress hormone secreted by the adrenal glands, have
been associated with neuro-degenerative disorders. Here are some adrenal
stimulants which will inevitably raise Cortisol levels and should therefore be
avoided:
Concentrated sugars
Caffeine
Nicotine
Alcohol
Foods you are allergic to
Partially hydrogenated fats inhibit steroid hormone synthesis
Artificial sweeteners
Overtraining or excessive exercise
6. Reduce Inflammation
Sixty percent of our immune system is located around our gut in what is a called a
Gut Associated Lymphoid Tissues (GALT). When antigens, such as a bacteria,
fungus, virus or food allergies or sensitivities are presented to GALT, our immune
system reacts by producing inflammatory mediators which travel all around the
body. They can create systemic inflammation. This inflammation can affect the
glial cells, the glue-like cells in our brain that provide protection to the neurons.
Once glial cells are inflamed in a condition called gliosis, they release inflammatory
cytokines that cause neuronal cell death or neuro-degeneration. This process has
been identified in conditions such as Alzheimers disease, Huntingtons disease,
Multiple Sclerosis, as well as ischemia, edema, and seizures.
Research has demonstrated that massage can increase serotonin levels and
meditative yoga can increase dopamine levels. As well, we now know that
acupuncture, acupressure, manipulation therapies and olfactory stimulation such as
aromatherapy can increase neurotransmitters and subsequently improve brain
functioning.
If you follow the first 7 steps of this 8 step protocol, it is likely that your
neurotransmitters will naturally balance out; however, people sometimes need a
boost to increase the availability of neurotransmitters in the brain.