November 1, 2019 | HEALTHY AND TONED AT ANY AGE

Top 5 Nutrients for Brain Health

Suz Healthy Food Tips, Healthy Plant Based Tips, HEALTHY TIPS November 24, 2019November 24, 2019Brain Health 15 Comments

How to Get Healthy Nutrients You Need Now

Vitamins, minerals, probiotics, essential fats – so many nutrients needed for your overall health.

Do you know the most important nutrients for your brain?

There are certain nutrients that improve and reduce the risk of dementia, development with a growing infant, mood improvement, and reduce risk of memory loss.

We will discuss the brain boosting benefits of probiotics, magnesium, B vitamins, vitamin D, and Omega-3s.

OMEGA-3S

Arguably Omega – 3s is the most important nutrient for a healthy brain. Omega-3s is a essential fat.

Your brain is basically 60% fat if you take away the water weight. 25% of the fat is Omega-3s; particularly the omega-3 called “DHA” (docosahexaenoic acid).

Omega-3s have many different functions in the brain – such as — they help nerve cells insulate their electrical signals, stabilize membranes, and reduce inflammation.

When you are pregnant it is essential to get enough Omega-3s to help with the baby’s intelligence and reduce the risk of behavioural problems. This obviously is critical for baby’s brain development!

Having higher blood levels of Omega-3s people tend to be depressed. Several studies have shown that people with mood swings, anxiety and depression start taking Omega-3 supplements and some of their symptons improve.

Studies have shown – in terms of age-related decline that people with higher Omega-3 intakes have a lower risk of Alzheimer’s.

So – We get it – they are great for the Brain – how do I get enough omega-3s?

You can get enough of the recommended amount of omega-3s including DHA, by eating two servings of fatty fish each week.

SO that’s simple – eat a wild salmon one time and wild shrimp the next. Scallop tacos and possibly a Cod Salad another two servings for the week.

I know they now have Vegan (Non-Fish) oil supplements, too.

Fish oil supplements recommend 500 – 1000 mg per day – this should be good on a daily basis.

VITAMIN D

Another Vitally important brain nutrient is Vitamin D.

Vitamin D is both a neurotrophic (helps nerve cells grow) and neuroprotective (protects nerve cells). There are Vitamin D receptors in areas of the brain involved with depression.

Prenatal vitamin D is suppose to have an important role in brain development, psychological function, cognitive function (ability to think). Children born of mothers who have low blood levels of vitamin D – studies have shown they have a higher level of schizophrenia later in life. This needs to be shared!

Low levels of Vitamin D in adults have been linked with multiple sclerosis, cognitive impairment, depression and Parkinson’s Disease.

So, how can you get enough vitamin D?

Obviously we all know that you can get sun exposure and have your skin make vitamin D. Then you need to be careful of not getting too much sun, type of clothes you have on, clouds, etc. Next is concern for skin cancer.

Supplementing your vitamin D might be the way to go.

You can get Vitamin D in a few foods such as liver, eggs, fatty fish. Being a Vegan – best source is mushrooms and/or a supplement.

It would be a good idea to include Vitamin D in your blood tests.

A safe recommendation taking a vitamin D supplement would be to read the label. Never take more than 10,000IU/day. If your Doctor tells you to take a different amount – always follow them.

B VITAMINS

B Vitamins are important for brain health and there are several essential Vitamin B’s – B1, B2, B3, B5, B6, B7, B9, B12. It is a fact that Vitamin B deficiency is a leading cause of neurological impairment and disability throughout the world!

B Vitamins are important for your brain health because each one is actively transported across the blood brain-barrier. Your body has to spend energy to pull B Vitamins into the brain. Many of these vitamins are found in much higher concentrations than in the blood.

B Vitamins work together and with enzymes. These means they have roles in your brain health. Included in these are antioxidants, helping the nerve cells, maintain their structure and function, help the brain produce energy (your brain needs lots of energy). B vitamins are also necessary for production of essential neurochemicals as well.

Having chronic low levels of vitamin B is associated with depression, ALS (amyotropic lateral sclerosis), some psychiatric conditions, as well as neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

Low levels of B12 in particular are associated with symptons of mental disorders, smaller brain size, and poor memory.

Some of the benefits of vitamin B on brain health seem to work with Omega-3s – so make sure you get enough of both.

We can get Vitamin B from plants, except for vitamin B12. Vegetables, fruits, leafy greens are great sources of Vitamin B. By eating animal products – those that ate plants – you will be getting some B vitamins. SOme foods even have Vitamin B added to them – see the labels.

Basically Vitamin B12 is found in algae, meat, fish and eggs.

You can purchase vitamin B supplements as individual or as a B complex. Some of the B complex may not contain Vitamin B12 – so read your labels. If you avoid animal products you may need to take a Vitamin B12 supplement.

MAGNESIUM

What do we need magnesium for? This essential mineral is used by our bodies for over 600 functions. Energy production, nerve function and blood presssure are some of these important functions.

When you body has a magnesium deficiency there have been associations with stroke, Alzheimer’s, depression, headaches, migraines and brain diseases.

Magnesium helps neurons control the flow of calcium into and out of the cells. If there is not enough magnesium – can cause nerve cell damage.

Having an efficient amount of magnesium has been shown to improve moods, can help with migraines and reduce other symptons.

Foods highest in magnesium are potatoes, legumes, nuts and spinach.

Magnesium supplements are available in many formats – best to take the ones without oxide because they are easily absorbed and cause less digestive disturbances. Magnesium comes as magnesium citrate, magnesium oxide, magnesium chloride, and magnesium sulfate.

PROBIOTICS

There has been new research about gut-brain connection, and this has great potential to help us all use food and supplements for optimal brain health. You do eat your cruciferous vegetable everyday?

There are friendly health-promoting microbes living in your gut. On the other hand, probiotics are similar microbes that you can eat and supplement with. These are what turn milk into yogurt, and cabbage into sauerkraut. They are great for your brain and gut as well.

Studies have shown that after a couple of weeks of feeding your body probiotic foods or supplements, healthy people’s sad moods reduce and negative thoughts disappear. More studies have shown that depression, stress, anxiety were improved after consuming probiotics. A recent study also showed that people diagnosed with depression took probiotic supplements and their symptoms improved as well.

Some studies have shown a reduction symptons of multiple sclerosis has been helped with probiotics.

SUMMARY

In summary overall there are several key nutrients for having optimal brain health. They are Omega-3s, vitamin D, B-vitamins, magnesium, and probiotics.

There are wide ranch brain benefits – such as helping a developing baby’s brain, improving moods, symptons of depression, MS, to reducing dimentia like Parkinson’s and Alzheimer’s.

Much of these work together – important to keep a daily consistent balance.

Best to get a variety of nutrient-dense, minimally-processed foods to meet your daily needs and sometimes supplements will help.

For more information and resources:

https://www.ncbi.nlm.nih.gov/pubmed/26706022

http://physrev.physiology.org/content/95/1/1.full

https://www.ncbi.nlm.nih.gov/pubmed/19271419

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4019002/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3046737/

http://physrev.physiology.org/content/95/1/1.full

https://www.ncbi.nlm.nih.gov/pubmed/16542786

https://www.ncbi.nlm.nih.gov/pubmed/12656203

http://www.jabfm.org/content/28/2/249.long

What are you putting into your body?

What are you feeding your brain?

How much time do you plan to take time to care for your body? You have to live in it!

Are you part of the 1% that writes your goals and what you consume is part of this?

How To Be A Whole Foodie

Suz Blog Tips, Healthy Plant Based Tips, HEALTHY TIPS November 17, 2019November 21, 2019 4 Comments

Plant Based Eating in a SAD Eating World

How hard is it to take on the Whole Foodie way of eating? You eat plants and less other stuff – no other stuff, haha. Do you have a pet – say a Dog… and still eat meat? SAD – what’s that? —- Standard American Diet.

Food – Almost synonymous with LIFE! When we eat – it is almost our greatest joy in life – and something we do almost as much as sleeping and breathing. Yet, people go and mess it up by over eating, causing stress thathttp://www.nfva.org/ diseases, etc. In the US – 69% of adults are overweight and approximately 36% are obese.http://www.nfva.org/national_action_plan.html

Heart Disease ~Number 1 killer (By the way – rumor has it Number 2 killer : Doctor’s mistakes and or hospital staff mistakes). Primarily diseases come on by the way we eat – Over 115 Million American are diabetic or prediabetic.http://www.cdc.gov America is almost at the bottom of the list compared to 33 other countries when it came to health factors and life expectancy and these countries are rushing to eat like the Americans.

If you want to live a long life, you have to become a skillful eater. When I was taking Dr. Campbell’s course they showed videos asking people if they eat healthy and where they came up with their ideas of eating healthy. Their answers were all over the place. One thing I know for sure – if it’s advertised on TV it probably is not too healthy. When was the last time you saw Apples advertised on TV or a Lemmon? Hey, eat more Berries!!

Skillful eating is when you research the most nutritious foods and what they do to our bodies. Diet fads, Media Ads, all create confusion. One day this is good for you – the next day it is not. Books such as THE BLUE ZONE, THE CHINA STUDY, THE WHOLE FOODS DIET, HOW NOT TO DIE, have great information. Watch Dr. Greger on Twitter with short 2 minute videos, even get his APP.http://nutritionfacts.org

What have all the researchers found out?

“A whole food, mostly plant-based diet is the optimum diet for health, vitality, and longevity.”

By eating 90% a plant-based diet you will nourish your body, and enhance your senses.

What is Whole Food and Processed Food?

This is list Broad, just a few simple rules to follow when choosing foods.

WHOLE FOODS

They are close to the original state.

Spoil

Something you Grandparents would say is food.

Do not usually have an ingredient list.

Sold without packaging.

Usually found in perimeter of market.

HIGHLY PROCESSED FOODS

Little resemblance to their original origin.

Stay on shelf for a long time.

Food your Grandparents would never eat.

Have long ingredient list.

Usually in a package or box.

Find mostly in center of market.

ACTION STEPS TO TAKE NOW!

Become a Skillful eater. Spend some time learning about what you put in your body – you have to live in it!
Eat real foods. As Dr. Greger says – this means, ” nothing bad added, nothing good taken away.”
Eat more plants. There have been tons of studies that eating plants, whole grains, legumes, vegetables, fruits, will bring longevity. Aim to get 90% or more of your calories from plants.

What Causes Inflammation in Your Body? – How they are affected by “Lifestyle”

Suz Healthy Plant Based Tips, HEALTHY TIPS November 6, 2019November 6, 2019 6 Comments

Nutrition and Lifestyle factors can improve your Health. If you are over 50 and have been to the Doctor recently with a diagnosis of Heart Disease, Diabetes, Over weight (Excess BodyFat), or if you have sleeping problems switching to a plant based Diet would greatly benefit you and eliminate your Inflammation.

Heart Disease is a major Cause of Death in USA, Canada, Australia, and European Union. 2006 was when researchers discovered Inflammation and Heart Disease were linked. Beginning with “atherosclerosis” oh boy! – first stage of Heart Disease.

Inflammation is VERY Hard on your body! Atherosclerosis starts to happen when there are too many “free radicals” floating around inside your blood vessels. Some of the causes are: high blood sugar, high levels of oxidized fats in the blood, (from too many free radicals), low levels of homocysteine (Anti-inflammatory molecule), etc. All lead to damaging inside the inside surfaces of the blood vessels allowing a buildup of plaque (Including immune system cells) which will increase chronic inflammation. Then the plaque narrows the inside of the vessels which leads to complications – obviously like hear attacks. After a heart attack – inflammation increases to even higher levels.

INFLAMMATION – EXCESS BODY FAT

When you have too much fat that your body has to carry around this is linked with both diabetes and heart disease. In 2003, scientists also found Body Fat linked with Inflammation. Immune cells are activated with high body fat. The fat tissues will produce their own inflammatory markers. This usually happens with fat around the belly, liver, and heart. When your body has excess fat – will have an increased need for insulin, and negatively affects insulin-producing cells. Losing excess body fat will reduce many chronic diseases.

NUTRITION AND LIFESTYLE

There are many studies that improved nutrition and lifestyle will help with many chronic diseases and reduce inflammation. FACT: According to National Institute of Health https://www.nih.gov/ “People with insulin resistance and prediabetes can decrease their risk for diabetes by eating a healthy diet and reaching and maintaining a healthy weight, increasing physical activity, not smoking, and taking medication.” “The main treatment for atherosclerosis is lifestyle changes.” Inflammation is the immune system’s response which also involves arteries, veins, and all other molecules. One of these is called “free radicals”. The molecules are highly reactive with oxidants to fight off infectious cells. But, if these cells are in overdrive they may not counteract with many antioxidants resulting in damage to healthy cells. High levels in your blood will show increase in markers like CRP and are associated with heart disease and diabetes. These markers in the blood can predict when and if you will eventually develop these diseases. Inflammation is a natural process that are bodies use to protect against infections, irritants, and damage. Inflammation helps fight the infection. The body eliminates damaged cells and tissues and helps them repair. Inflammation comes from the Latin word – “inflammo,” meaning “I set alight, I ignite.” Inflammation sometimes can help the body – but if it sticks around too long causes chronic – long sustaining conditions – helping the body for injuries and healing. But, Chronic can damage the body if it stays around a long time. Chronic creeps up slowly and even can have mental health concerns.

ACUTE VS CHRONIC INFLAMMATION

Acute is when inflammation lasts for a short time – such as redness, pain, swelling, loss of function. DIABETES AND INFLAMMATION Diabetes is a very complex condition when you body does not manage blood sugar properly. As you know your blood sugar goes up and down throughout the day. Your levels will go up after you eat and down when you are hungry. When someone has a system with good blood sugar control — when when blood sugar gets high, then insulin will be released. This will tell our cells to absorb sugar out of blood levels and level out to a healthy amount. This system of controlling your blood is a tightly controlled system. When your sugar levels are not good – stay too high for longer than normal – this can lead to diabetes. Being diabetic will have long-term serious health issues – blindness, amputation and kidney disease. Most Diabetes is Adult onset – 95% – Type 2 used to be know as Adult Onset Diabetes. Usually sets off when an adult due to the fact your body has had years of abuse not eating proper nutrition. These lazy habits of not controlling your nutrition will lead to excess body fat and inflammation – leading your body to being out of balance – causing an imbalance between insulin and insulin production. Inflammation is one of the causes of insulin resistance + a key factor when it comes to diabetes. Research has shown that inflammation and diabetes are linked.

ANTI-INFLAMMATORY DIET

Upgrade your knowledge of Proper Nutrition – eat a Diet Low Inflammation foods. This will reduce Chronic diseases. Eating lots of Fruits, Vegetables, legumes, grains, beans, seeds, berries, cocoa, red wine, and herbs and spices.

What food have you found that are super healthy that you can incorporate into your eating for a long life?

Blackberries are one of the healthiest fruits! A slice of Red Pepper is super healthy! Sesame Seeds help with Arthritis. Keep reading on here and I will share more tips for over fifty!

Almost ready to graduate with my Holistic Nutrition Certification.

Read – THE CHINA STUDY

Watch : FORKS OVER KNIVES