Tips for Keeping Your Brain

Razor Sharp

Food, Mood and Cognition

Small but measureable declines in brain function begin in our 20’s

•1 in 8 individuals age 65+ have Alzheimer’s Disease•40% of individuals age 85+ have Alzheimer’s Disease

• Anxiety is common in the developed countries• The lifetime risk for significant depression is 20%. 100

years ago it was 1%

Stress, lack of sleep, obesity, lack of exercise contribute to declining brain health

HOW CAN WE STAY SHARP AND KEEP THE IDEAS COMING?

The Brain needs Oxygen and Glucose•Exercise = improved circulation to the brain =increased oxygen and nutrients to the the brain•Regular exercise also creates BDNF which helps new nerve cells grow in certain areas of the brain.

KEEP YOUR BLOOD SUGAR STEADY.

•Note glycemic index to keep blood sugar steady

•Refined carbs are public enemy #1

Omega 3 Fatty Acids insulate nerves and keep them operating at top speed.

Inflammation is bad for the body, bad for the brain

•Infections•Injuries•Stressors•Poor lifestyle•Foods

Anti-inflammatory measures:•Watch excess calories•Eat fruits and veggies•Increase fiber•Increase Omega 3 fats•Eliminate transfats/hydrogenated fat•Reduce and eliminate refined carbs and sugars

The Gut and Brain are intrinsically related!•They communicate via the 10th cranial nerve/vagus nerve•70-80% of the immune cells are in the gut•Inflammation in the gut can cause inflammation in the brain•Gluten sensitivity is one such example

The gut is your second brain. •90% of serotonin receptors are in the gut•50% of dopamine receptors are found in the gut•The cross-talk between the gut and the brain has multiple effects on affect, motivation, intuition, decision making and higher brain functions.

The brain can upset the gut, the gut can upset the brain

Remember the vagus nerve connects the two.

Tips to help the brain and gut get along:

•Watch for food sensitivity. If you don’t feel well after eating something, avoid it.•Omega 3s•Probiotics/Yogurt (1-10 billion CFUs)•High fat diets mess with gut bacteria•Whole food consumption•Nuts, Olive Oil and Spices

Extra Delights for the Brain and Gut

•A little bit of chocolate•A little bit of caffeine•A little bit of wine

• Reduce stress• Meditation• Adequate Sleep

A few more Must Dos:

5 Tips in a nutshell:

1.Exercise to increase circulation and grow new brain cells

2.Eat well to reduce inflammation

3.Sleep

4.Stay on top stress

5.Remember your brain and your gut are connected. A happy gut is a happy mind and a happy mind is a happy gut.

Ann's Blog @ MN Coaches“Mind Matters”: http://minnesotacoaches.org/blog/

Ann's Blog @ International Coaching Federation: http://icfheadquarters.blogspot.com/

Contact Information:

Email: Annholm@Annholm.net

Websites: Annholm.net QueenAnntics.net

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