DrWinner.org - Step 1, Healthy Brain Nutrition

We know that aging begins with free radical damage at the cellular level. Thus, the use of antioxidants can help to prevent this destruction. There are certain organic foods and healthy supplements that can help to improve mental acuity.

The primary key is to eat real organic food with minimal processing. Good dietary habits are as important as the quality of the food. Eating when you’re hungry, not by a time schedule is imperative. And don’t overeat at anytime. Please do not watch television or work on a computer when you are eating. Focus on the meal, eat it slowly and enjoy it. There are natural ways to safeguard our memory and maintain a healthy brain. We must educate ourselves in these areas.

There are inflammatory compounds our bodies produce and those that we are exposed to. It is important that we choose the right foods such as high fiber foods and foods rich in antioxidants fight the free radicals. Some examples: instead of choosing processed juices, eat the actual fruit. Instead of using white bread, choose wholegrain breads. It is also important to utilize substances such as Omega-3 containing foods to help fight chronic inflammation from ever developing. Some examples: choose foods rich in Omega-3, such as sardines, wild salmon, mackerel and eat them at least twice a week. Good antioxidant choices in your diet include wild blueberries, and to a slightly lesser extent, cultivated blueberries, strawberries, and blackberries.

Recent studies have supported the use of Green Tea, that can also be helpful in reducing the degenerative risks of aging as it relates to cognition and brain function.

The National Institute of Aging has supported the belief that food rich in antioxidants as described above, including and additionally cranberries and cherries, can help to boost brain function.

Certain spices have also been suggested to have high antioxidant effects such as foods rich in turmeric and yellow curry. They are favorable for both neurovascular and cardiovascular protective qualities.

Gingko Biloba has been utilized for a long time as a preventive for dementia, but it may turn out to be even more important to be taken in patients prior to the development of dementia; while there is still normal brain function. Gingko Biloba may help retard the deleterious effects of normal aging on the brain and to help preserve healthy brain function.

WEIGHT MANAGEMENT

Diet is extremely important. Maintaining a proper ideal body weight will vary from one individual to another. As a general measurement the utilization of the BMI, the Body Mass Index, is a very good tool. Adults should have a BMI (Body Mass Index) ranging from 18 to 24 for ideal body weight. There are exceptions to the use of this measurement, especially with regard to athletes and body builders; but for the general public this is a very good baseline measurement and a very good measurement to use as a barometer with regard to whether you are slightly overweight, obese or morbidly obese or to thin, which is just as deleterious. Interesting enough, we find that people, individuals who have BMI’s that are significantly below 18 are also at risk of neurovascular and cardiovascular disease as we see in those patients who are overweight, obese and morbidly obese.

The way to maintain your weight and maintain a healthy brain function to retard the aging process requires a smart, healthy choice of organic foods, and properly balanced supplements. You need to recognize that you need a balanced diet of complex carbohydrates, proteins and fats. Oftentimes people especially when dieting feel they should avoid all fats. Keep in mind that the brain is primarily an organ composed of fat.

To remove any specific group from a balance diet as the only way to diet has many faults. It is best to educate yourself regarding proper nutrition whether it’s while dieting or whether attempting to maintaining your weight. Choosing the proper foods grouped together appropriately and not overeating is a key component.

The only true way to maintain a proper balanced diet and to control your weight is through continuous education and knowledge of how your body works and how it burns the fuels that we give it in the form of food and supplements. There are several books available that can help you in this educational process. I suggest one from the first books you read is “You on a Diet” by Drs. Michael Roizen and Mehmet Oz.

This book is very informative not only with regard to suggestions and choices, but also how to integrate the complex aspects of stress management, physical exercise as well as the dietary concerns. It’s very well-referenced and gives significant scientific background leading to a great understanding of the complex issues of managing our physiology. Other books that you may find helpful include “The Reality Diet” by Dr. Steven Sehnur, “The Ultimate Omega-3 Diet” by Evelyn Trivole, M.S., R.D. The “South Beach Diet” has also proven to be very effective for many individuals and continues to be a good reference.

The key is to find a program that you are comfortable with, that you can stay on until you obtain the weight you are comfortable at. Keeping in mind that a barometer, a guide is to use the BMI chart and to try to target between the 18 and 24 range. The perfect idea target today is suggested to be males at roughly 23 and females at 22.

Clearly there are many good reference sources that I have not listed that clearly can work well and are beneficial and in other correspondences we will have time to visit other topics. This is only a small aspect of this very key issue.

Once you have obtained or if you’re already at your ideal body weight there’s a book you may find very helpful and instructive in helping to choose the right organic foods to consume. The book I feel you will find very enjoyable to read is “The 150 Healthiest Foods on Earth” by Jonny Bowden, Ph.D., CNS. It is easy to read and has several helpful suggestions.

Your goal is a healthy ideal body weight that can help you achieve and maintain a healthy physical body as well as a healthy brain. We will clearly address this topic in greater detail in future communications.