If you had at one point in your life a mother, you are probably aware of the fact that certain things can kill brain cells. But I’m guessing she probably didn’t tell you that other things can encourage new brain cell growth. That is because until relatively recently, researchers didn’t know much about this subject either. The subject in question is called Neurogenesis, which is the process of making new brain cells. We are now learning ways to heal your brain, which for some people can heal their life. These discoveries can lead to increased IQ and memory, increased emotional stability, and preventing degenerative diseases like Parkinson’s and Alzheimer’s. And the most exciting thing is that this can be accomplished naturally with small lifestyle changes.
Today I’m only going to focus on food and supplementation. I will spare you the details of how each food or extract works to improve brain health. You can research that on your own if interested, or just contact me directly. And for your convenience I broke this down into three categories, which are the big 4, the rest, and other brain health dietary tips.
The following foods and nutrients have been shown to increase neurogenesis. While you can get most of these in a healthy diet, they are all available as extracts.
The big 4
-Omega 3 fatty acids (DHA and EPA)
-Green tea and extracts containing the catechin EGCG
-Curcumin which is found in Turmeric
-peperine (found in pepper)
-tryptophan and 5-HTP
-rhodiola or rose root
-red sage or salvia
-goji berry or wolfberry
-grape seed extract
-lotus root extract
Other important brain health tips
-Take vitamin A,Thiamine (B-1), Folic acid (B-9)
-Intermittent fasting (increasing time between meals, for example you can eat and early dinner and a late breakfast)
-Eating solid foods (having to chew your food stimulates your brain)
-Eat low amounts of carbs
-Avoid foods that have been exposed to high temperatures like fried foods, charred meats, powered eggs…ect.
-Eat lots of vegetables, both raw and gently cooked
-Eat looks of healthy fats (wild caught fish with low mercury, flaxeed, grass-fed beef, pasture raised eggs, extra virgin olive oil, avocadoes, avocado oil, nuts and seeds, extra virgin coconut oil, grass fed lamb, organic dairy is okay if high fat).