Sunday, 12 April 2009

12 steps for a healthy brain

Here are "12 steps for a healthy brain"
http://www.amenclinics.com/my-brain-health/creating-brain-healthy-families/12-prescriptions-for-creating-a-brain-healthy-life/


Here are video clips where he talks about natural ways to protect, maintain and increase brain health and function:
1. http://www.youtube.com/watch?v=gGRsbJNhfbs
2. http://www.youtube.com/watch?v=Ssy20EERhik

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Recommended brain health strategies:

- Omega 3s (fish oil): supplement 1-2grams per day (good for heart, skin, joints, brain, hair, memory, depression)
- Excercise, sport to increase bloodflow and neuron growth & production

- Diet: you are what you eat, so eat clean and healthy (no fast food)
- lean meats (poultry, fish)
- complex carbohydrates (green veggies, veggies in general) so as not to spike blood sugar
- decrease bad fats (trans-fats, saturated fat)

- plenty of water daily, avoid dehydration
- 100% multivitamin daily to counter imbalanced diet
- 6+ hours of sleep per night minimum

- avoid brain toxic substances: drugs, smoking, excessive caffeine, alcohol
- lose weight if obese; obesity doubles your risk for Alzheimers
- learn new tasks that involve coordination (dancing, table top tennis, learn an instrument)
- engage in regular lifelong learning (educational activity, classes, stimulating jobs) and excercise minimum twice per week, to delay possible onset of Alzheimers
- work your brain by doing crossword puzzles, sudoku games, reading & telling someone what you read (works memory)
- minimize brain injury risk (head injuries... wear seatbelt, drive safe vehicle, wear helmets that fit, don't participate in contact sports, eliminate excessive alcohol intake, eliminate smoking)
- think positive thoughts, not negative


Recommended brain healthy foods:
- avocados (in moderation)
- blueberries (antioxidants)
- brocolli (contains folate)
- decaffeinated green tea (contains theanine, helps you relax and concentrate... lower risk of Alzheimers)
- oatmeal (control blood sugar),
- oranges (vitamin C)
- red bell peppers (vitamin C)
- salmon (omega 3)
- spinach (B vitamins)
- tuna (omega 3)
- turkey
- walnuts (omega 3)

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Methods there are many, principles but few, methods often change, principles never do