NUTRITION AND SUPPLEMENTS

I. Building a healthy diet:

Fueling your body and gut: Provide energy for cells and beneficial bacteria.

Preventing and correcting deficiencies: Ensure necessary nutrients are present and address any existing deficiencies.

Avoiding harmful substances: Eliminate toxins and harmful ingredients from your diet.

Maintaining healthy weight: Promote appropriate weight management.

II. Dietary options:

Mediterranean diet: Emphasizes fruits, vegetables, legumes, whole grains, and healthy fats like olive oil, with moderate fish and dairy consumption.

MIND diet: Combines elements of Mediterranean and DASH diets, focusing on ten brain-boosting foods: leafy greens, vegetables, berries, nuts, olive oil, whole grains, fish, beans, poultry (optional), and limiting butter/margarine, cheese, red meat, fried food, and sweets. Additional recommendations include mushrooms, flaxseeds/walnuts, turmeric/ginger, and seaweed.

Vegetarian and vegan diets: Plant-based diets with varying restrictions on animal products.

Pescatarian diet: Vegetarian diet with added fish and seafood.

Mediterranean keto diet :Combining Keto with a Mediterranean diet plan is simple. Just take the Mediterranean diet and remove the carbs. This means that whole grains, beans, and root vegetables are out—and olive oil and fish are in. You can also eat leafy greens, cruciferous vegetables, eggs, poultry and (if tolerated) dairy.

III. Nutritional strategies for brain health:

Focus on fruits and vegetables: Green leafy vegetables and other produce provide essential nutrients for cognitive function.

Incorporate berries and nuts: Berries are rich in antioxidants, while nuts offer healthy fats and omega-3s.

Omega-3 fatty acids: Essential for brain health, found in flaxseeds, walnuts, cold-water fish, and supplements (algae or fish oil).

Ensure adequate levels of B12 and Vitamin D: Crucial for brain function, often limited in certain diets and requiring supplementation.

IV. Fat: Good, Bad and ugly

• The Good: Omega 3 fatty acids, Virgin Cold pressed Monounsaturated Fatty acids (olive oil)

• The Bad: refined Omega 6 fatty acids

• The Ugly: Hydrogenated fats and Trans fats

• Saturated Fat?  Beef is inflammatory possibly  for other reasons than the saturated fat.

There might be one exception in the saturated fat category – coconut oil. This plant-based form of saturated fat has gained popularity in recent years, and animal studies published in 2014 and 2015 have suggested it has anti-inflammatory properties. Unlike other saturated fats, coconut oil is made mostly of medium-chain fatty acids, and your body processes those differently.

Conclusion:

• Avoid Omega 6 refined vegetable oil - Inflammatory

• Especially avoid deep fried foods at Fast food restaurants. - the fat in the deep frier is likely a chronic poison.  

• Beef and pork are inflammatory

• Omega 3 oils is beneficial -anti-inflammatory 

• Eat Green vegetable, blue berries, Nuts - anti-inflammatory 

VI. Evidence-based findings:

Adventist Health Study: Linked vegetarian diets, exercise, and healthy lifestyle choices to increased lifespan and reduced risk of chronic diseases.

Mediterranean diet: Shown to decrease dementia risk and promote general health.

Minimizing simple carbohydrates: Excessive sugar intake can lead to inflammation and other health problems.

VII. Additional resources:

Mediterranean diet research: https://www.ncbi.nlm.nih.gov/pubmed/15820966

NHANES study on risk of low-carb diets: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5954322/

Color Spectrum:

Eat the rainbow: Aim for a variety of fruits and vegetables across the color spectrum (green leafy vegetables, berries, cruciferous vegetables) to maximize protective antioxidants and vitamins.

Nuts:

Nutty variety: All nuts offer health benefits. Enjoy a mix of pistachios, almonds, walnuts, peanuts, and other tree nuts for vitamin E, magnesium, antioxidants, and heart-healthy fats.

Nutty benefits: Enjoy a handful (20 grams) of nuts daily (pistachios, almonds, walnuts, peanuts, etc.) for healthy fats,  fiber, and plant-based compounds that benefit heart health, skin, and brain.

Refined Grains:

Cut the refined carbs: Minimize refined grains like white flour, white rice, and pasta, which can spike blood sugar and inflame the brain. Whole grain are acceptable. Watch out for hidden sugars in packaged foods like cereal, bread, pasta sauce, and even "low-fat" products.

Fish:

Sustainable seafood: Choose fish as a healthy source of omega-3s, iodine, vitamin D, and selenium. Opt for wild-caught SMASH fish (Salmon, Mackerel, Anchovies, Sardines, Herring) with lower mercury levels. Avoid large predatory fish like tuna, shark, marlin, and swordfish that accumulate mercury.

Trans Fats:

Ditch the bad fats: Avoid trans fats present in fast food, fried food, packaged goods, and anything containing "partially hydrogenated oils." These can cause inflammation and harm brain health.

Omega-3 Focus:

Brain-boosting fats: Include good sources of omega-3s like flaxseeds, walnuts, and SMASH fish in your diet. Studies suggest DHA in these fats may help prevent Alzheimer's and dementia by reducing beta-amyloid plaques.

Berries:

Berry brainpower: Include blueberries in your diet. Studies show they improve memory and cognitive function in individuals with mild cognitive impairment and seniors with memory complaints. Aim for one cup of berries daily.

Sulfur-Rich Foods:

Cruciferous power: Broccoli, cauliflower, cabbage, bok choy, Brussels sprouts, and similar green leafy vegetables are rich in phytonutrients that may lower inflammation and reduce cancer risk. They also contribute to insulin production and joint health.

Mushrooms, Garlic, and Onions:

Natural defense: These vegetables support detoxification, act as antioxidants, boost the immune system, and reduce inflammation.

Seaweed:

Mineral marvel: Seaweed boasts a unique mineral profile, providing both macro and trace minerals essential for various bodily functions. Its iodine content plays a crucial role in thyroid health.

Omega-3 for Cancer:

Healthy fats, healthy choices: Omega-3 fatty acids may help slow the growth of certain cancer cells, while omega-6 fatty acids can potentially promote their growth. Consider incorporating good sources of omega-3s like flaxseeds, walnuts, or SMASH fish into your diet.

Supplements

Supplements to add to a healthy diet

For almost everyone

1. Vitamin D3 4000-5000u/day. -More if overweight-. Check Vit D Lab levels in one month levels 40-60 is our goal. 

2.  Methylcobalamin the preferred Vitamin B12 usually 500 ug/day is enough. (Deficiencies can cause Dementia and blood disorders)  Checking blood levels is helpful

3. Magnesium 200 to 500mg daily. [Calm the muscles (including the heart) and mind] 

4. Omega 3 oils. EPA/DHA 1000-2000mg/day, Nordic Naturals Algae Omega 715mg Or 2 Tablespoon of Ground Flax. Not fish oil unless from a trusted fresh refrigerated source, it may increase stroke risk due to impurities.
   

Supplements for inflammation: 

Turmeric 500 to 1000mg 2X daily with food. (Decreases Inflammation)

Ginger

For Borderline and abnormal Thyroid function Kelp (for the iodine mainly) “The daily recommended amount of iodine for adults 150 mcg”

Zinc 25mg

Selenium 200mcg 

Building Better habits for a Better Brain

Week 1. Reduce sitting time by increasing outdoor time - Plant something, improve your yard, walk at the beach etc..  Create an exercise time in your daily routine before 6 PM

Week  2. Avoid Refined Vegetable oils, Substitute extra virgin Olive oil. Nuts, Blue berries, greens daily. Supplements as listed