We all want a healthy brain, yet many aren’t sure how to achieve it. Our brain is fundamental to our quality of life and particularly important as we age. While there is no magic bullet to prevent cognitive decline, several factors contribute to the health of our brain, including exercise, sleep, engaging our minds, and diet. A healthy diet is essential, but what should we eat, and when, to maintain optimal brain function?
In this article, we will explore five simple things we can do to nourish our brain, the gut-brain connection, the importance of eating for brain health, and the impact of nutrition on rehabilitating an injured brain.
Before diving into nourishing our brain, let’s discuss why it’s so critical. Alzheimer’s is the second-fear diagnosis after cancer, with one in ten people over 65 having dementia. Combined, these types of illnesses cause more deaths than stroke, according to the CDC data, and are more likely to affect women than men. As our population ages, the number of people affected will increase to 9.3 million by 2060.
Brain health is as important as physical health, and the gut-brain connection is real. What you eat can influence your moods, focus, and mental health since it contributes to feeding your microbiome, which supports a healthy brain. Sometimes, nutrition is essential not only in preventing dementia but also in rehabilitating an injured brain.
JJ shares that she learned the importance of eating for brain health when her son Grant was injured in a hit-and-run accident. He had a severe brain injury and was in a deep coma, which led the doctors to tell the family to let him die. JJ refused to give up and promised Grant she would help him recover 110%. They used foundational treatments such as trauma care, supplements, hyperbaric oxygenation, laser treatments, stem cells, meditation, breathwork, exercise, and fish oil. Grant’s nutrition played a crucial role in his healing process.
Now let’s discuss the five simple things we can do to nourish our brain.
1. Eat fatty fish
Fish high in omega-3 fatty acids, such as EPA and DHA, contains powerful anti-inflammatory properties supporting healthy brain growth and function. Research has shown that Omega-3 can improve communication between brain cells, support brain development from infancy to age, and protect against Alzheimer’s disease. Consuming wild-caught fish, such as salmon, halibut, scallops, or sardines, a couple of times per week can provide this essential nutrient. If you don’t like fish, you can supplement it with algae. Ideally, you should consume two grams per day.
2. Green leafy vegetables
Green leafy vegetables, like kale, spinach, and arugula, are rich in brain-healthy nutrients such as vitamin K and folate. They are believed to help slow cognitive decline and improve brain function. Consuming cruciferous vegetables like broccoli, sprouts, and cauliflower can provide the same benefits.
3. Berries
Berries are high in flavonoids, natural plant pigments that give them their color. These flavonoids can improve memory and slow cognitive decline, according to research. Consuming two or more servings a week can delay memory decline by up to two and a half years. Strawberries and blueberries are excellent options for brain health, but moderation is vital as they contain sugar. One to two servings a day is ideal.
4. Nuts and seeds
Nuts and seeds are rich in vitamin E, contributing to brain health. Research has shown that higher levels of vitamin E in the blood may help prevent cognitive decline as we age. Almonds, walnuts, Brazil nuts, chia, and flaxseeds are excellent sources of vitamin E.
5. Whole grains
Whole grains, such as quinoa, brown rice, oats, and whole-wheat bread, are fiber-rich, supporting gut health. A healthy gut is essential for a healthy brain, as the gut-brain connection is vital to our mental health. Consuming whole grains can improve cognitive function and prevent age-related cognitive decline.
In conclusion, having a healthy brain is essential to our overall health and well-being, especially as we age. Giving our brains the best nutrition is one of the fundamental things we can do to care for ourselves. Nourishing our brain with nutrient-dense foods like fatty fish, green leafy vegetables, berries, nuts, seeds, and whole grains, can improve cognitive function, slow cognitive decline, and prevent Alzheimer’s and dementia. Additionally, what we eat is crucial in rehabilitating an injured brain. Remember, eating for brain health is not only about preventing dementia but also about nourishing a depressed brain, improving focus, and supporting mental health.
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Maintaining a healthy brain is crucial for our quality of life as we age. While there is no magic bullet to prevent cognitive decline, sleep, exercise, engaging the brain, and diet all play a big part. Eating for brain health means choosing foods that are good for the gut and nourishing a depressed or injured brain. Fatty fish, green leafy vegetables, and berries can improve brain health. Omega-3 fatty acids in fish have powerful anti-inflammatory properties and support communication between brain cells. Green leafy vegetables are rich in brain-healthy nutrients like vitamin K and folate, and berries contain natural plant pigments called flavonoids that improve memory. Eating fish low in mercury a few times a week is important, but if you don’t like fish, you can supplement it with algae. Eating one to two servings of berries a day while monitoring sugar levels is also recommended.
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Summary of Transcript:
The video discusses the importance of maintaining brain health as we age and the impact of diet on brain health. The video provides five simple things that can be done to promote brain health, such as eating fatty fish, green leafy vegetables, and berries and limiting sugar intake. The importance of omega-3 fatty acids in brain health is discussed, specifically, their ability to protect brain cells from inflammation, promote communication between brain cells, and potentially reconnect damaged neurons. The video also shares the story of the creator’s son, who suffered a severe brain injury and recovered with the help of proper nutrition and care.
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Summary of Description:
The video discusses five types of food that can improve brain health and prevent diseases like dementia, depression, and Alzheimer’s. It emphasizes the importance of gut health, fatty fish, vegetables, berries, and nuts. Additionally, it includes information about the impact of coffee and tea, the ideal time to eat carbohydrates for better sleep, and combining intermittent fasting with exercise to promote brain health. The video also provides links to other helpful resources related to brain health.
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Source Description
These 5 foods will improve your brain health and prevent diseases like dementia, depression, Alzheimer’s, and more. Here are 5 simple brain-boosting foods to support your brain daily. These will help reduce your risk of developing brain-related diseases while improving your memory, focus, and mental health.
You’ll learn how brain health starts in your gut, why fatty fish should be on your plate (including ways for vegans and vegetarians to get these healthy fats), how eating your veggies can help promote cognition, the best berries to support your memory, and the #1 nut that studies have linked to better cognitive test scores.
Plus, you’ll hear JJ’s story about her son’s brain injury and how he healed, how coffee and tea impact your brain (this may surprise you!), the meal timing strategy to boost mental function, the whole time to eat carbs for better sleep, and how to combine intermittent fasting with exercise to promote brain health. It’s never too early to start supporting a healthy brain, so tune in to this fun, informative episode!
Watch more videos like this👇
Food & Your Mood – What To Eat, When & Why: https://youtu.be/EYqNWNZqEGw
Blood Sugar Balance – What To Eat, When & Why: https://youtu.be/CTSBz_3tIrc
Health & Wellness: https://youtube.com/playlist?list=PLrjR6f-fNMKr5WLBwGJCQ1qv0AP8yQSYl
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Links JJ mentions in the video:
Learn more about intermittent fasting in this blog:
https://jjvirgin.com/amazing-benefits-intermittent-fasting/
Read about JJ’s son’s injury and recovery:
https://jjvirgin.com/my-sons-brain-injury-and-recovery/
Learn how to heal your brain in this episode:
https://jjvirgin.com/main-podcast/healing-brain-181/
Meet your omega-3 fatty acid quota with Omega Ultrasâ„¢:
https://store.jjvirgin.com/collections/supplements/products/omega-ultras
Read more about omega-3 fatty acids and how to get more:
https://jjvirgin.com/why-omega-3s/
Order a continuous glucose monitor to track your blood sugar levels:
https://www.nutrisense.io/?rfsn=6758449.67a10d&utm_source=affiliate&utm_medium=referral&utm_campaign=jj.virgin&utm_term=6758449.67a10d
Learn how to make the perfect loaded smoothie:
https://jjvirgin.com/how-to-make-the-perfect-protein-shake/
Click here for more information and offers from our sponsors:
http://jjvirgin.com/podcastsponsors
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