as a testimony brain health coach and biohacker, feed It is the cornerstone of optimal health and cognition. Although our brain only weighs about two pounds, it uses 20-30% of our daily calories, so if we want clear thinking, a better mood, and more productivity, we must choose what we consume wisely. The brain is also made mostly of fat and water, so healthy fats like avocado and olive oil are great brain foods, and it’s essential to keep yourself hydrated throughout the day. I recommend half your body weight in ounces of water per day (for example, if you weigh 130 pounds, you would consume 65 ounces of filtered water per day.) We interview a brain health expert, Kayla BarnesAnd with mental health, the best way to take medicine can be revealed Psychological health It can be right in your store. It highlights key ingredients and products and shares a full breakdown of how they affect your brain health. Keep reading to learn more!
Brain foods, how to eat a healthy brain diet, according to a brain health expert
The basics of a healthy brain diet are:
- Eat whole foods
- There are no processed foods
- Refined sugar free
- Maintaining blood sugar balance
- Organic leafy greens
- High quality protein sources
- Healthy fats like avocado and extra virgin olive oil
- Low glycemic index cranberries
- Spices like turmeric
In general, it is best to choose organic produce when possible, wild-caught seafood, grass-fed meats and prepared meats. I usually fast for about 16 hours each day. I think our bodies all benefit from taking a break from eating, but that certainly doesn’t mean we need to fast. Listen to your body. If you’re hungry, you don’t need to force yourself to hold back, but I’ve found that after a few weeks of training, your body will get the fasting back to normal, and you’ll feel less craving for food.
Include fasting in your brain healthy diet
When I break my breakfast, I have a protein-rich breakfast with wild salmon or wild bison as a source of protein, an organic egg (rich in choline), a watercress salad with lemon and extra virgin olive oil, a few slices of avocado, and a nutrient-dense smoothie with cranberries (blueberries are an excellent brain food and loader). with antioxidants), collagen, colostrum, alpha gpc, kefir, and a few other brain-boosting powders. It’s important for neurotransmitter function to consume enough protein and omega-3s, and wild-caught fatty fish like salmon are a great way to do that. If you don’t like salmon, I recommend high quality fish oil. They also have vegan options for EPA and DHA, which are nutrients essential for brain function and have neuroprotective properties. I also eat two Brazil nuts. They have one of the highest concentrations of selenium to support thyroid function and the immune system. The ellagic acid found in Brazil nuts may also have nerve-protective properties. On the weekends, when I have more time, I like to make an omelette loaded with spinach, asparagus, parsley, and turmeric (turmeric is a powerful antioxidant, so load up on it whenever you can) cooked in grass-fed butter. The oils you choose for cooking are essential for several reasons. It is important to choose a suitable thermal oil. For example, avocado oil and margarine or grass-fed butter are fine for cooking at higher temperatures, while extra virgin olive oil is best for cold marinades and sauces or on low heat. Second, we want to avoid inflammatory oils like canola and soybean oils, these oils are highly processed, and in general, a brain healthy diet focuses on whole foods, not processed foods.
I usually have a cup of coffee around this time. It is best to stop drinking coffee until 90-120 minutes after waking up to allow your natural cortisol to rise. When choosing coffee, I suggest choosing an organic, lab-tested brand – I personally love and drink it danger coffee. Coffee is one of the most widely used pesticide crops in the world, and since it is the most widely consumed “nootropic”, it is important to choose clean coffee. As a pre-workout or mid-day snack, I have Mindrite Superfood Snack Bar. I also love to bring these with me when traveling or on the go. The best way to make sure you’re feeding your brain properly is to plan ahead or have a nutritious option on hand. The bars are loaded with brain-boosting ingredients like MCT oil (brain fuel), cordyceps (energy), ginseng (mood), and ashwagandha (calmness). For dinner, I mix it up, but it’s usually lightly roasted or steamed vegetables like broccoli, bok choy, or sauteed spinach, as organic, dark leafy greens are rich in vitamin B6, B12, and folate (very important for brain health) Along with protein (usually sardines, wild elk, or ancestral meat mix). Another dinner might be a layer of greens with sardines, avocado mayonnaise and avocado, olive oil, some soaked and sprouted walnuts, pistachios, or macadamia nuts. For a sweet snack after dinner, I have dark chocolate (70% cocoa or higher), which is rich in flavanols that have an antioxidant and anti-inflammatory effect. Dark chocolate also contains the neurotransmitter phenylethylamine, which is involved in mood regulation and releases feel-good endorphins in the brain. Eating milk chocolate off the shelf does not provide these benefits, opt for dark chocolate.