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Summary of Transcript:
This video discusses how to optimize the human brain by understanding what it’s made of. The human brain consists of over 86 billion neurons, which are specialized nerve cells. These neurons go outside the scope of the brain and are found in other parts of the body such as the gut and the heart. The dry weight of the brain is comprised of about 60% fat, with three specific types of fats making up the brain. The first type is phospholipids, which help provide shape, strength, and elasticity for brain cells. Phospholipids are primarily made up of omega-3 DHA and EPA, which can be consumed directly from our diet. Sources of phospholipids include fish such as salmon and mackerel, crab meat, soybeans, oats, and sunflower seeds. Consuming phospholipids has been shown to enhance attention, improve reaction time, reduce performance anxiety, and increase mental energy. Egg yolks are a highly nutrient-dense source of phospholipids.
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Summary of Description:
In this episode, the host discusses various aspects of brain health, including the number of neurons in the human brain, the “second brain” in our body, the role of phospholipids and sphingolipids in reducing anxiety and preventing diseases, the importance of cholesterol and omega-3 fatty acids, and the impact of dehydration on brain function. Additionally, the episode provides real food sources for incorporating these brain-boosting nutrients into our diet. The Model Health Show is a fitness and nutrition podcast, which has been ranked as the number one podcast in these categories on iTunes.
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Improving Brain Health Through Nutrition
The brain is the powerhouse of the body as it regulates every function and activity we undertake. Therefore, keeping the brain healthy is essential for overall well-being. While most people believe that brain deterioration is a natural part of aging, research indicates that nutrition plays a vital role in maintaining brain health. In this episode of The Model Health Show, Shawn Stevenson delves into the science of brain nutrition.
Neurons and the Second Brain
The brain contains approximately 100 billion neurons, which communicate through electrical and chemical signals. However, the gut contains the second-largest concentration of neurons, hence the nickname ‘second brain.’ Therefore, what we eat affects the gut-brain axis, and poor nutrition can lead to poor brain function.
Fat and Phospholipids
The brain consists of approximately 60% fat, with phospholipids making up a significant percentage. These molecules are responsible for cell membrane structure and maintaining cellular communication. An increased consumption of phospholipids, such as omega-3 fatty acids, can reduce anxiety, depression and improve brain function.
Sphingolipids and Brain Health
Sphingolipids are molecules that are crucial for cell structure and growth, and play a role in preventing cancer and neurodegenerative diseases. Consuming foods high in sphingolipids, such as eggs and organ meats, can significantly boost brain health.
Cholesterol and Brain Function
Cholesterol is often thought of as harmful to the body, but it is essential for healthy brain function. Astrocytes, a type of supporting cell in the brain, produce cholesterol, which is required for nerve function and regeneration.
Omega-3 Fatty Acids
Omega-3 fatty acids are unsaturated fats that are crucial for brain health. They play a crucial role in maintaining communication between brain cells and reducing inflammation. Consuming foods such as fatty fish, chia seeds, and walnuts can significantly boost omega-3 intake.
Dehydration and Brain Function
The brain needs water to function optimally, and dehydration can significantly impact brain health. Moderate dehydration, as little as 2% fluid loss, can result in reduced cognitive function, and severe dehydration can lead to seizures or hallucinations. Therefore, it is vital to stay hydrated throughout the day.
Foods for Brain Health
Incorporating nutrient-dense foods into one’s diet can improve overall brain health. Foods such as blueberries, avocados, dark chocolate, and green vegetables are rich in antioxidants and nutrients that support brain function.
Conclusion
The brain, being an essential organ, continually requires nourishment to maintain optimal function. Consuming a diverse, nutrient-dense diet with adequate fluids is essential in maintaining healthy brain function. You can learn more about brain nutrition and overall health by subscribing to The Model Health Show.
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See Original Source
Source Description
Visit http://themodelhealthshow.com/ to subscribe for free updates, new episodes and much more.
On this episode you will learn:
* How many neurons are in the human brain.
* Which organ is referred to as the second brain in the body.
* What percentage of the brain is made up of fat.
* The definition of phospholipoids and what they do in the brain.
* How an increased consumption of phospholipoids can reduce anxiety.
* Real, whole food sources of phospholipoids.
* What sphingolipids are, and their function.
* How sphingolipids can help prevent cancer and neurodegenerative diseases.
* Ways to incorporate more sphingolipids in your diet.
* Which organ contains the highest concentration of cholesterol in our bodies.
* The relationship between vitamin D and cholesterol.
* How cholesterol and sphingomyelin work together.
* What astrocytes are and their role in brain health.
* How much saturated fat is in human breastmilk.
* The role cholesterol plays in nerve regeneration.
* What you need to know about omega 3 fatty acids, and how to add them to your diet.
* How dehydration can impact brain function.
* Specific foods you can incorporate to support brain health.
Visit http://themodelhealthshow.com/ to subscribe for free updates, new episodes and much more.
The Model Health Show has been featured as the #1 Fitness & Nutrition podcast on iTunes. Thanks so much for listening and sharing!
