Recommendations for the Building a Better brain program

Dietary Modification

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, cheese,. Additional recommendations mushrooms, flaxseeds/walnuts,  and seaweed.

Eliminate: Red meat, refined vegetable oil, refined packed food. Avoid large predatory fish like tuna, shark, marlin, and swordfish.  Partially hydrogenated oils, margarine and butter.

Limit: frying of food , use olive oil at temperature less than 325 degree when done.

Minimize use of: white and refined flower, refined sugar and sweets. 

Supplements 

Supplements For almost everyone

1. Vitamin D3 2000-5000u/day. -Less if thin more if heavy-. Check Vit D Lab levels in 6 weeks after changing dose, levels 40-60 ng/mL 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 tabs (for the iodine mainly) “The daily recommended amount of iodine for adults 150 mcg”

Zinc 25mg

Selenium 200mcg

Exercise Plan 

• Focus on Enjoyment: Keep your exercise routine joyful, relaxed, yet purposeful.

• Aerobic Exercise: Walking is an excellent form of aerobic exercise that naturally incorporates strength training. As you get stronger, consider increasing your walking speed or adding short bursts of jogging or sprinting.

• Strength Training: Include exercises like push-ups, weightlifting, core strengthening exercises, and squats in your routine. High-Intensity

• Incorporate Movement Throughout Your Day, Avoid hours of sitting.

• Aerobic Exercise or Strength training should be done daily

Brain training

• Learn Something New: Take up a new hobby like a foreign language, musical instrument, painting, or even just reading the newspaper or a good book. Consider signing up for a class and scheduling regular practice sessions for the greatest benefit. The more novel, complex, and challenging the activity, the better for your brain.

• Raise the Bar: If you're not interested in something new, challenge your brain by improving your existing skills. For example, learn a new piece of music or improve your favorite one if you play the piano. Aim to lower your handicap if you're a golfer.

• Practice Memorization: Start small, then progress to more complex tasks like memorizing the 50 U.S. state capitals. Create rhymes or patterns to strengthen memory connections. Memorize Bible text or poems.

• Enjoy Puzzles & Games: Brain teasers, strategy games, and riddles offer a great mental workout. Do crossword puzzles, play board games, cards, or word and number games like Scrabble or Sudoku.

• Practice the 5 W's: Observe and report like a detective. Keep a "Who, What, Where, When, and Why" list of your daily experiences. Capturing visual details keeps your neurons firing.

• Step Outside Your Comfort Zone: Take a new route, eat with your non-dominant hand, rearrange your computer files. Varying your habits regularly creates new brain pathways.

Lab testing

Lipid Panel (Covered for a diagnosis of Atherosclerosis of any type or elevated cholesterol)

CRP (High sensitivity C-reactive protein)Free T3, Free T4, TSH, Reverse T3 (Covered for a Dx of Fatigue)Complete Metabolic PanelCBC Complete Blood count-

Homocysteine (Covered for a diagnosis of Atherosclerosis of any type)

Vitamin D (Covered for Dx of vitamin D deficiency)Vitamin B12 (Covered for a Dx of Fatigue)A1c

Insulin level

Iron (Covered for a Dx of Fatigue)Ferritin (Covered for a Dx of Fatigue)Serum Iodine 

Heavy metal panel (mercury, Lead)

Gut Barrier Panel Finger Stick Test #LC900004 at https://www.lifeextension.com/

Food allergy testing (Everlywell IgG Food Test)

Time Restrictive feeding

• 12 hours  No food between 7PM to 7AM or

• 14 hours No food between 6PM to 8AM or

• 16 hours No food between 5PM to 9AM

Fasting offers a range of potential health benefits, impacting cellular health, stress resilience, immunity, inflammation, and even brain function. Here's a closer look:

Sleep Rx

Consider Sleep Apnea:

• Brief periods of breathing cessation during sleep.

• Risk factor for cognitive decline.

• Symptoms include: waking up gasping for breath, daytime sleepiness, loud snoring, overweight, hypertension, and mental confusion.

• A home sleep study is recommended for diagnosis.

Sleep Improvement Plan

• Regular sleep schedule: Wind down as the sun sets, aim for 7-8 hours of sleep.

• Limit caffeine: Avoid it after noon or eliminate it entirely.

• No late meals: Eat the last meal at least 3 hours before bed to promote deep sleep.

• Avoid alcohol: It will disrupts the sleep cycles.

• No late exercise: Intense workouts within 3 hours of bedtime can hinder sleep.

• Relaxing activities: Wind down with calming activities before sleep, avoid stimulating conversations or TV.

• Blue light blockers: Wear blue-blocking glasses in the evening.  In the evening activate blue light blocking settings on electronic devices

• Bedroom environment: Keep it clean, dark, cool and uncluttered. Sleep alone if interrupted easily. No TV or Wi-Fi in the bedroom.

• Limit napping: Napping can worsen insomnia, especially late in the day.

• Weighted blanket: Some adults find it comforting and sleep-enhancing.

• Avoid eating 3 hours before sleep.

• Get sunlight daily, ideally before Noon.

• Go to bed and wake up at the same time every day.

Natural Sleep Enhancers if needed:

• Magnesium: Many people are deficient in this mineral, essential for relaxation and sleep. Taking it before bed can be helpful.

• Melatonin: Natural melatonin production declines with age. Supplements can help regulate sleep, although purity and dosage concerns exist.

• Ashwaghanda, Bacopa or Tryptophan : These herbs have sedative effects for some. Tryptophan may help with middle-of-the-night awakenings.

Reducing Toxins

1. Review your medications side effects sheet for cognitive effects, especially anticholinergic and controlled medicines. Discuss this with your Primary care Practitioner 

2. Choose organic and low-fat or no-fat animal products: This can help reduce your exposure to PCBs, PBDEs, dioxins, PAHs, OCs, and OPs. Examples include organic dairy, eggs, and lean meats.

3. Choose cooking methods that minimize char and fat drippings: Steaming, poaching, and baking are better choices than grilling or frying.

4. Limit farmed salmon and large carnivorous fish: Farmed salmon can be high in PCBs, while larger fish like swordfish and tuna tend to accumulate mercury, PBDEs, and PCBs. Opt for smaller fish like sardines, anchovies, or wild salmon.

5. Use glass, ceramic, or stainless steel containers. Avoid plastic containers, especially when heating food, to minimize phthalate exposure.

6. Avoid plastic water bottles, travel mugs, and bladder-style hydration reservoirs: Opt for reusable bottles made from non-toxic materials.

7. Reduce processed foods containing BHT, BHA, benzoate, sulfites, and artificial colorings and sweeteners: These additives have been linked to various health concerns.

8. Choose local, seasonal, and organic produce whenever possible: This can help reduce your exposure to pesticides and other harmful chemicals. Wash all fruits and vegetables thoroughly, even organic ones, to remove surface contaminants.

9. Be mindful of AGEs (Advanced Glycation End Products): These harmful compounds form when foods like meats and fries are cooked at high temperatures. Choose cooking methods that minimize AGEs production and opt for whole, unprocessed foods.

10. Limit aspartame consumption: Some studies suggest a link between artificial sweeteners like aspartame and neurological complications. Consider natural alternatives like stevia or monk fruit extract.

11. Avoid fluoride intake: While fluoride is beneficial for dental health, excessive intake may have negative effects on cognitive function. Fluoride also kills some of the healthy oral bacteria. Consult your doctor if you have concerns about your fluoride intake.

12. Avoid trans fats: Found in many processed and fried foods, trans fats can contribute to cognitive decline and other health problems. Choose healthy fats like olive oil, nuts, and avocados instead.

13. Choose safer cleaning products: Opt for fragrance-free and solvent-free detergents and cleaning agents to minimize phthalate exposure. 

14. Avoid unnecessary chemicals in everyday items: Skip Teflon pots and pans. Avoid stain-resistant clothing, carpet, and furniture, as they may contain PCBs.

15. Minimize exposure to formaldehyde and solvents: Choose furniture and building materials made with minimal particleboard or medium-density fiberboard. If using pressure-treated wood, consider removing or painting it to reduce arsenic exposure. Opt for low- or no-VOC paints, glues, and sealants when possible.

The Dirty Dozen and Clean 15:

• Dirty Dozen: This list includes fruits and vegetables with the highest pesticide residues. Aim to buy these organic whenever possible. Examples include strawberries, spinach, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes, and sweet bell peppers.

Soak in a vinegar solution for 15 to 20 minutes then rents with water. Vinegar solution is one part vinegar, four parts water.. Tthis will remove most pesticides.

• Clean 15: These fruits and vegetables tend to have lower pesticide residues. It's safe to buy these non-organic if budget or availability is a concern. Examples include onions, avocado, sweet corn, pineapple, mango, sweet peas, eggplant, cauliflower, asparagus, kiwi, cabbage, watermelon, grapefruit, sweet potatoes, and honeydew melon.

Mental health program 

• Proverbs 17:22 “A merry heart does good, like medicine, But a broken spirit dries the bones.” 

• Chronic Stress: We often overlook persistent low-grade stress, but it takes a toll on our brain, leading to cognitive decline and increasing risks of dementia.

• Cortisol Overload: Chronic stress keeps cortisol levels elevated, harming brain function and memory.

• Inflammation Trigger: Stress fuels inflammation in the brain, increasing susceptibility to various neurological problems.

• Consider cognitive therapy for anxiety and depression.