Learning – How to Protect the Health and Function of your Brain with The Food you EAT & the Lifestyle you Live! Is both the easiest and most effective way to improve the Health and Function of your Brain. You may not have stopped to think about what effect the foods that you eat have on the health and function of your brain.
The Food you Eat can either Cause you Harm and Irrepairable Damage both for the health of your brain and your body. Or you can Enjoy Optimal Health, Happiness and Vitality by choosing Fresh, Wholesome Foods as these will support Regeneration and Repair of both your mind and bodily performance . As with the Food you Eat, the lifestyle choices you make will too, have either a Major Effect on the Health of your Brain.
How to Protect & Support a Healthy Brain & Mind for a Lifetime of Optimal Health, Happiness & Vitality!
- Reduce your risk for Heart Problems and Cardiovascular risks—including high blood pressure, high cholesterol, diabetes, and abnormal heart rhythm—can raise your risk for dementias like Alzheimer’s disease. Reduce your risk of these conditions by eating a healthy a diet consisting of Fresh Foods such as lean meat, chicken, fish, vegetables and fruit. Eliminate Smoking, Recreational drugs and where possible avoid prescribed and over-the-counter medications. Get regular physical activity each day such as walking, swimming or join a sports club. Health Research has found that people who exercise four to five times per week had a 50 – 60% percent lower risk for developing dementia, heart disease and arthritic conditions than did those who didn’t exercise or did minimal activity.
- Moderate or avoid alcohol consumption.
It is shown that moderate alcohol consumption [such as one to two alcoholic drinks, once to twice a week] doesn’t have detrimental effects on brain health. Evidence is clear as to long-term over consumption of alcohol harmful and damaging effects that lead to cognitive impairment, motor neuron damage and loss of physical function. Drinking of alcohol is shown to be fun and enjoyable, not showing the damaging side effects to the person or their families when it is consumed in excessive quantities. Health Guidelines commonly define “moderate” as one drink a day for women, two for men. Alcohol has a significantly higher damaging effect for women than it does for men. Remember it is your Health, Your Vitality and most Importantly your autonomy and independence that will be lost
- Avoid overmedication and drug interactions.
Stay informed about any drugs you take—prescription and over the counter—especially those you take long-term for chronic conditions. Avoid dangerous interactions and being overmedicated, which can cause memory problems and dementia. Find a Doctor who will guide you with your medications and making lifestyle changes that you can make to avoid long-term medication use. GHRI and the University of Washington (UW) researchers discovered in 2015, for example, that a class of drugs called anticholinergics—including certain common antidepressants, bladder drugs, and antihistamines—are linked to a slightly higher chance of developing dementia, kidney and liver problems. Research, Research and find alternatives and lifestyle changes in preference to taking medications long term. YOUR HEALTH, YOUR CHOICE!
- Avoid a high-sugar diet.
Research has long shown that high blood sugar due to diabetes can raise your risk for many health problems, including Alzheimer’s disease and other dementias. But in 2013, a GHRI/UW research team discovered that high blood sugar raises your risk for these conditions—even without diabetes. That’s one more reason to avoid food and drinks high in sugar, such as Soft Drinks both with sugar and also without sugar as these have harmful chemical substitutes, cakes, biscuits, lollies and baked goods. Sugar has been found to make the blood sticky, therefore impairing blood flow and nutrition being supplied to organs and tissue. Major cause of gum and tooth disease.
- Minimize Stress—particularly as you grow older. As people grow older due to life experiences they have a much more difficult time adapting to major changes, toxic and negative behaviours, people and activities.
One reason is that cortisol, a hormone secreted when you’re under stress, has a stronger effect on older brains, challenging your ability to recover from emotional upset as you grow older. As you grow older you have coped and managed through many trying and difficult times so your fight or flight mode is heightened protecting you and you received heightened emotions, feelings to avoid these situations. Understanding how these emotions work, mixing with positive, constructive people will all help.
- Get Enough Sleep.
Research has shown that inadequate sleep is linked to slower thinking and more risk for dementia. Individual needs vary greatly—but most guidelines recommend getting seven to nine hours of sleep a night. Frequent trouble sleeping does not mean you need to take sleeping pills for insomnia. Such drugs can actually worsen cognitive problems. You may simply need to develop habits that can help your body settle down at night, like keeping your bedroom quiet, dark, and cool. Listening to relaxation CD’s, reading a pleasant book before going to be.
- Get Active: Each day engage in an activity whether it be going for a walk, meeting a friend, mowing the lawns, gardening or some form of sport or exercise that you enjoy.
- Be Flexible to Positive Change: Change is around us every day learning to adapt and be flexible is a major key to brain health and emotional balance.
- Be Protective of your Head
Protect your head from bumps and bruises by wearing a strong helmet when biking, skiing, skating, or participating in other sports. Drive safely to prevent traffic accidents. Prevent unnecessary falls by
Wearing glasses or contact lens if you need them.
Wear shoes without high heels when walking, avoid shoelaces if possible, or make sure your shoelaces are tied correctly.
Wear shoes indoors rather than walking barefoot or in your sock or stocking feet as this can be slippery.
Avoid medications or alcoholic beverages that make you feel unsteady or dizzy.
Use a cane or walker if you are unsteady on your feet maybe recovering from an injury or operation.
Clear your home of trip hazards like electrical cords, loose rugs, slippery bathing surfaces, and poorly lit walkways.
Nutrition and Diet!
It is interesting that Fresh Foods are now being classed as Super Foods By including fresh vegetables, fruit and pulses, now being seen as super foods into your daily eating plan, will not only keep your brain healthy and active. It will also give your body the support needed to prevent pain, ill health and disease. Therefore enabling you to be active for you whole life Why Superfoods?
When I was growing up it was just called eating your vegies and there was never any argument, you just ate them because they were good for you, helping you to grow big and strong. (well it wasn’t so much back then on the big meaning fat but growing into the size you should be for you age, height etc
Junk Food, Fast Food, Processed & Packaged Foods
With the increased consumption of Junk Food & Fast Food Increased Consumption, this has created an epidemic of serious health problems beginning with obesity, leading on to heart conditions, increased risk of cancer, diabetes and the list goes on. Due to the fact that if you are consuming these foods on a regular basis firstly you are not getting adequate nutrition for your body to function efficiently, unable fight ill health and disease. The additional concern is the causative factor to these diseases being from the increased consumption of dangerous chemicals and additives that these foods contain . When you fuel your body with fresh organic meats, fish, vegetables, fruit, grains, seeds and nuts (Superfoods) these foods coming directly from nature with minimal processing, these foods will fuel your body with proper nutrition it needs to function optimally. doing the things you love.
What are these Superfoods & How they will Help YOU!
1. Onions, Garlic, Chives, Leeks, Shallots and Scallions – these wonderful condiments contain flavonoids that stimulate the production of glutathione (the tripeptide that is the liver’s most potent antioxidant). Glutathione enhances elimination of toxins and carcinogens, putting the allium family of vegetables at the top of the list for foods that can help prevent cancer Garlic is on the top of the list as it:
• Lowers total cholesterol (but raises HDL—”good”—cholesterol)
• Lessens the risk of atherosclerosis (hardening of the arteries)
• Lowers blood pressure
• Reduces the risk of blood clots (cause of the majority of strokes and heart attacks)
• Destroys infection-causing viruses and bacteria
• Reduces the risk of certain cancers, in particular, stomach cancers
• Produces more “natural killer” cells in the blood to fight tumors and infections
• Helps fight against neurological diseases such as Alzheimer’s
• Enhances detoxification by reducing toxins
For optimum effect, eat garlic raw. Cooking can destroy some of the allicin compound, which is the active constituent.
Hint: your fresh clove of garlic can be cut into small pieces that you can swallow and this is you garlic tablet also odourless free as you are not chewing it.
2. Chia Seeds
If you are looking for a green smoothie staple then you have come to the right place. These do-it-all super-seeds are good for your head with their high content of omega fatty acids that increase healthy brain function, but have also proven to be good for your heart by fighting high cholesterol and heart disease. They even boast a wide variety of nutrients, such as: protein, fibre, amino acids, vitamins, minerals, iron, calcium and antioxidants. Use up to three tablespoons of chia seeds in your smoothie for a thick consistency and a mildly sweet flavour
Kale is an inexpensive cruciferous vegetable that can help ease lung congestion, and is beneficial to your stomach, liver, and immune system. It’s an excellent source of vitamins A, B, C, Chlorophyll, Iron, Calcium, Lutein which protects against macular degeneration, In dole which helps to protect against Colon cancer.
4. Yoghurt – Natural Greek or Organic (Probiotics): Helps maintain healthy gut flora, maintaining healthy digestive microbes needed for healthy digestion and metabolizing of your food.
5. Raw or Roasted Almonds: These are not healthy for you but make great easy snacks during the day add a red apple to the combination will assist with a healthy bowel, help regulate cholesterol, great source of vitamins and minerals especially for bone health and preventing age onset osteoporosis, benefit heart and immune responses. Assist with healthy brain function also act as a pre probiotic preparing your gastro intestinal track for your next meal. Your Brain relies on good fats to function effectively some of these include:
Olives, organic virgin olive oil and coconut oil, nuts like almonds as mentioned also walnuts, pecans and macadamia, free-range eggs, wild Alaskan salmon, plus avocado
6. Porridge: Plain Rolled oats nothing is cheaper and gives you such great health benefits:
The complex carbohydrates found in porridge are macro nutrients needed for optimal brain function and energy through the course of the day. A great source of Iron is used for the production of myoglobin and haemoglobin, which join forces with red blood cells to carry oxygen to the muscles and all other areas of the body. Other nutrients that the humble porridge provides are calcium, vitamin A therefore immune boosting, high in phosphorous is great for muscle recovery and being a wholefood is great for appetite suppression.
7. Chillies, Capsicum – (raw have twice as much vitamin c as an orange) Great for immune support, pain control, help to reduce the risk of cataracts, as they are high in antioxidant properties; they help with healthy skin and tissue repair.
8. Berries – Yes blueberries, blackberries, strawberries – We used to pick these as a family event when we went for a picnic in the hills, bring them back what didn’t get eaten, was made into jam or frozen. Help with preventing cell damage and assist with healthy cell regeneration, brain function, and healthy skin, basically helps to stop us wearing out before our time.
9. Sardines – You may be surprised to find out that ounce-for-ounce sardines contain just as much heart-healthy omega-3 fat as salmon! Not to mention that they’re extremely low in contaminants, Eco-friendly (so no need to worry about overfishing), packed with high-quality protein, and super affordable
10. Sweet Potatoes – High Vitamin & mineral resource these include vitamins B, iron and vitamin D. These are great mashed or baked an easy addition to the evening meal.
11. Broccoli – Recent tests on cells, tissues and mice show that a sulfur-rich broccoli compound, sulforaphane, blocks a key destructive enzyme that damages cartilage.1 It’s thought that increasing broccoli in your diet may help to slow down and even prevent osteoarthritis, cancer, supports healthy blood pressure, immune heart and kidney function:
12. Basil– This wonderful aromatic herb along with many of your other herbs assist firstly with healthy digestion of the meal that you are eating, Includes vitamins A, K and Beta carotene along with powerful antioxidant properties, restricts the growth of numerous harmful bacteria in the gut has anti-inflammatory properties to help with arthritic conditions. This is a wonderful herb best eaten raw either added to salads, sandwiches, or just stirred through after cooking your stir fries or pasta dishes.
Food is Your Body’s Fuel – Building you a great foundation o achieving Optimal Health, Vitality and in assisting prevention of disease. Exercise and a healthy diet go hand in hand. So a question often asked is – Some of the “Best Foods” to Eat Before or After a workout or exercise program are – Greek Yogurt, Oatmeal, Almonds, Walnuts, Bananas, Berries, Apples, Avocado, Almond Butter, Peanut Butter, Rye, Sough Dough or Gluten free bread, Eggs, Organic Chicken, Leafy Green Vegetables, Sweet Potato, Carrots and Homous dip just to name a few. Remembering that you Fresh Whole Foods are the foods that your body will utilize well to restore and rejuvenate.