NUTRITION

Recipe
Written By julia morris

BRAIN HEALTH IS GUT HEALTH.

Everything that we allow into our gut, it what our brain then has to function off.

BLOOD FLOW

  • Arginine-rich foods such as beets, pork, turkey, chicken, beef, salmon, halibut, trout, steel-cut oats, clams, watermelon, pistachios, walnuts, seeds, kale, spinach, celery, cabbage, and radishes can boost nitric oxide and blood flow. Nitrate-rich beet juice has been found to lower blood pressure, increase stamina during exercise, and boost blood flow to the brain

RETIREMENT & AGING

  • Antioxidant-rich foods such as acai fruit, parsley, cocoa powder, raspberries, walnuts, blueberries, artichokes, cranberries, kidney beans, blackberries, pomegranates, chocolate, olive and hemp oil can help reduce the effects of free radicals, also called oxidative damage/stress, which can help slow down brain aging.

INFLAMMATION

  • Omega-3-rich foods such as flaxseeds, walnuts, salmon, sardines, beef, shrimp, walnut oil, chia seeds, and avocado oil can help lower cardiovascular risk and inflammation.

    GENETICS

  • Polyphenol-rich foods such as chocolate, green tea, blueberries, kale, red wine, onions, apples, cherries, and cabbage contain quercetin and other ingredients that can increase circulation, prevent LDL oxidation, and decrease inflammation and beta-amyloid plaque.

    HEAD TRAUMA

  • Choline-rich foods such as shrimp, eggs, scallops, sardines, chicken, turkey, tuna, cod, beef, collard greens, and brussels sprouts at high consumption levels can boost acetylcholine, a neurotransmitter that can enhance memory. Choline is a macronutrient that’s important to help retain memory and normal brain function.

    TOXINS

  • Foods that nourish your liver such as leafy green vegetables for folate, an essential detoxification nutrient. Protein-rich foods like eggs. Brassicas such as cabbage, brussels sprouts, cauliflower, broccoli, and kale for detoxification. Oranges and tangerines for vitamin C and limonene. Sunflower or sesame seeds are high in cysteine. And caraway and dill seeds for limonene. Limonene has been shown to help detoxify the liver.

MIND STORMS

  • Mind Storms have to do with abnormal electrical activity in the brain. This is associated with temper outbursts, depression, suicidal thoughts, panic attacks, distractibility, and confusion.

    IMMUNITY & INFECTION

  • Vitamin C rich-foods such as oranges, tangerines, kiwifruit, berries, red and yellow bell peppers are natural blood thinners that boost circulation. Dark leafy green vegetables such as spinach and kale, as well as broccoli, brussels sprouts, cauliflower, cabbage, tomatoes, and peas, are also rich in vitamin C.

    NEUROHORMONE DEFICIENCIES

  • Testosterone-boosting foods such as pomegranates, olive oil, oysters, coconut, brassicas (including cabbage, broccoli, brussels sprouts, and cauliflower), whey protein, and garlic can help increase brain activity. Studies show that healthy testosterone levels and healthy brain function go hand-in-hand. Low testosterone has been associated with brain fog.

    DIABESITY

  • Fiber-rich foods such as psyllium husk, navy beans, raspberries, broccoli, spinach, lentils, green peas, pears, winter squash, cabbage, green beans, avocados, coconut, figs, artichokes, chickpeas, and hemp and chia seeds can help balance cholesterol and blood pressure. Studies have shown that a fiber-rich diet can be useful for the treatment of both obesity and diabetes. Fiber is not digested by the body, so it does not give you calories. Plus, eating high-fiber foods makes you feel full.

    SLEEP

  • Melatonin-rich foods such as tart cherry juice concentrate, sour cherries, walnuts, ginger, asparagus, and tomatoes can help induce deeper, healthier sleep. Melatonin is the hormone of sleep quality. It helps control your sleep patterns and wake cycles. Sleep affects learning, memory, and brain health

When You Eat Better, Your Brain and Body Work Better

Your brain uses 30% of your daily caloric intake; what we put into our bodies directly affects how well it works.

Studies show that our genetics predict a mere 20 – 30% of our overall longevity, while the other 70 – 80% is affected by our lifestyle choices.

Unhealthy eating habits can be an underlying cause of:

  • Brain fog

  • Anxiety

  • Depression

  • Joint pain

  • Tissue & muscle damage

  • Cravings

  • Irritability

  • Bloating

  • Skin conditions

  • Irregular sleep

  • Difficulty focusing

  • Hormone fluctuations

  • Mood swings

  • Energy crashes

  • Many medical disorders


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SLEEP