Updated: Jan 27
Dietary Factors: The Mediterranean and Mind diets have been shown to increase and preserve both gray and white matter in the brain. Specific foods include: Omega 3 fatty acids from Salmon, Tuna, Herring and Sardines. Berries including Blueberries, Strawberries and Blackberries. Whole grain complex carbs such as Brown Rice, Quinoa, Oatmeal, Whole-grain bread, Whole-grain pasta, and Buckwheat. Spices including Turmeric and Saffron. Fermented foods such as probiotic rich Yogurt, Kefir, Kombucha, Kimchi, Natto, Apple Cider Vinegar with "the mother", and Sauerkraut. Additional foods like Dark Chocolate, Avocado, Olive Oil, and Leafy Greens have a beneficial impact on brain health. Staying hydrated by drinking 3-4 liters of water per day is crucial as the brain is roughly 73% water. According to Dr. Drew Ramsey, a psychiatrist at Columbia University, "critical neurotransmitters and receptors are made when you eat specific nutrients and amino acids, he said. Your glial cells, for example, which make up a substantial portion of the brain, are dependent on omega-3 fats. Minerals including zinc, selenium and magnesium provide the foundation for cell activity and brain tissue and the synthesis of neurotransmitters that directly affect mood. Iron, folate and vitamin B12 help your body produce serotonin."
Physical Exercise: Aim for 30 minutes of activity daily to improve blood flow and oxygen to the brain, release hormones and improve brain plasticity.
Cognitive Exercise: Practice new hobbies, read a new book, or learn new skills, such as woodworking, gardening, solving puzzles or math problems, or mastering a new language or musical instrument.
Social Connection: Schedule regular get-togethers with friends and family, join a social organization, or volunteer at your church, hospital or charitable group.
Sleep: The NSF recommends adults get 7-9 hours per night. Adequate sleep allows the brain to flush out toxins and waste ultimately improving brain functioning and health. Further reading on the importance of sleep: "Why We Sleep" by Matthew Walker https://www.amazon.com/Why-We-Sleep-Matthew-Walker-audiobook/dp/B0752XRB5F/ref=sr_1_1?keywords=why+we+sleep&qid=1659666618&sr=8-1
Updated: Jun 20, 2022
Dr. Stephen Cabral / Functional Medicine
Ben Greenfield / Wellness Enthusiast
Dr. David Sinclair / Longevity Scientist
Dr. Daniel Amen / Psychiatrist #brainhealth
Nicole LePera / Psychologist #selfhealing
Tara Brach / Psychologist #radicalacceptance
Mind Pump Podcast / Health & Fitness
Andrew Huberman / Neuroscientist
Ryan Holiday / Author & Expert on Stoicism
Esther Perel / Relationship Therapist
Dr. John Gottman / Relationship Therapist
Dr. Sue Johnson / Psychologist & EFT Therapist
Updated: Mar 1, 2023
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