|
Brain-friendly nutrition thread
I know that people have previously posted about this, but I thought I would put together a summary of TBI or brain-friendly nutritional advice I have come across (see draft list below). I would be interested in any comments or suggestions that people might have. Eventually, I would like to put together a concise but fairly thorough list that I can use as a quick reference when shopping, cooking, etc.
Note that this is just a starting point (also, I know that some people have specific needs/limitations that may restrict what they can consume). DO EAT - Fruits (including juices + nectars): berries (eg, blueberries, strawberries, raspberries, cranberries, blackberries), apples, bananas, avocado, kiwi, citrus fruits (grapefruit, oranges, lemons), red grapes, peaches, prunes, raisins, melons (honeydew, cantaloupe, watermelon), papaya, apricots, mango, pomegranate, figs, nectarines, pears, cherries, plums - Vegetables: broccoli, carrots, greens (eg, bok choy, Swiss chard, kale, collard greens, spinach), lettuce/mixed greens (eg, romaine, red and green leaf, endive, spinach, arugula, watercress), green beans, Brussels sprouts, sweet potatoes, cauliflower, squash, tomatoes, corn, beets, eggplant, bell peppers, garlic, onions, chives, leeks, celery, cucumber, artichokes, asparagus, bamboo shoots, bean sprouts, cabbage, okra, radishes, salsa, snow peas, water chestnuts, zucchini - Oils: olive oil, flaxseed oil, avocado oil, grapeseed oil, coconut oil, Ghee (clarified butter) - Whole grains/fibre, including whole-wheat bread and pasta, oatmeal, brown or wild rice, quinoa, spelt, amarinth - Fish (especially fatty fish like salmon, mackerel, herring, sardines, lake trout, whitefish, tuna, anchovies) - Nuts and seeds (eg, almonds, hazelnuts, peanuts, pecans, pistachios, walnuts, peanut butter; sunflower, pumpkin or sesame seeds) - Meat: lean beef, pork, veal, chicken, turkey, eggs - Legumes: lentils, beans, split peas, chick peas/hummus, bean soups - Herbs and spices: garlic, thyme, parsley, ginger, turmeric, rosemary - Dark chocolate (at least 70% cocoa - 1 or 2 squares per day) - Dairy: yogurt, milk, cheese, cottage cheese, ricotta - Green tea, white tea, black tea (decaf may be best to start) DON'T EAT (or minimize) - Alcohol - Sugar (especially refined sugar) - Soy products (* I realize not everyone agrees about this) - Caffeine - MSG - Junk food generally USEFUL SUPPLEMENTS - High-quality purified omega-3 fish oil - Vitamin D3 - Good-quality multivitamin with good B vitamin content - Possibly curcumin |
I would modify the list with this:
<Good-quality multivitamin with good B vitamin content> Multi-vitamin such as GNC Mega Men or other with equivalent vitamin content. Good quality may lead people to buy Centrum or One a Day as similar branded multis with minimum RDA levels. 500 to 1000 mcgs of B-12 A B-50 complex magnesium citrate calcium citrate moderate sugars and refined sugars by combining them with proteins or other slow to digest foods (maybe dairy) to slow the uptake of the sugars. Reese's Dark Chocolate Peanut Butter cups sound yummy. ?? |
Quote:
...but it tastes so good!!! :( |
My Dr. asked me to cut down on carbs the last time I saw her. I tend to have a sweet tooth, but I've been pretty careful with it after I had the spinal tap. She suggested that I cut down on rice, potatoes and stuff like that. I was diagnosed to be allergic to wheat after the injury too - which I never had a problem with before the accident. So I don't eat flour products anymore either. (I miss it, but allergies can really wreak havoc on the brain, so I avoid it like the plague.)
|
Good thread.
Could someone explain the soy products or direct me to the evidence for it please? I was vegan before my injury and now have to explain to everyone who wants to make me tofu that I can't eat it any more, but I sound a bit crazy cos I don't have a proper reason. Thankyou! |
Vegetarian/Vegan-Specific
- We can use Algal DHA/EPA instead of fish oil (900-1000 mg daily). It contains the same beneficial things as fish oil but is derived from algae (which is where the fish get it from). - Acetyl-L-Carnitine (500 mg daily) may be useful for everyone but especially for vegetarians as we don't get it from diet at all. It is one of the amino acids that both increases BDNF and decreases factor P (or the other way around -- I can't keep straight which is good and which is bad). - Tofu and other processed soy products contain glutamate which is an excitotoxin (I think) but I do still eat it. I am pretty careful about avoiding all other excitotoxins, though, including caffeine and alcohol. - Protein is important for healing. Nuts are a good non-soy and non-dairy source of protein and may also contain bonus omegas. Legumes and high-protein grains like quinoa are also great ways to add protein. - Vegetarians (especially vegans) may also benefit from additional B-12 supplementation. In addition to my B-complex 100, I take another supplement containing an additional 30 mcg of B-12. - Vegetarians (especially vegans and those living in northern climates) may benefit from additional Vitamin D3 supplementation. I take 2000 IU daily. PCS or not, vitamin D deficiency can cause considerable fatigue. - Vegetarian women in particular may need additional iron supplementation. Again, even without PCS, iron deficiency can cause considerable fatigue. I take 26 mg of iron daily combined with 15 mg of vitamin C which helps increase absorption into the bloodstream. Summary of my daily supplement regimen: - Algal DHA/EPA (1000 mg) - Acetyl-L-carnitine (500 mg) - B-complex 100 - Vitamin D3 (2000 IU) - MegaFoods Blood Builder: (Vitamin c 15mg, folate 400mcg, vitamin b12 30mcg, iron 26mg, and organic beet root 125mg) |
I've been wondering about algal DHA/EPA as an alternative to fish oil (I'm not crazy about the low levels of toxic substances like mercury, dioxin, PCBs, etc. that can accumulate in fish oil, even in highly purified products). However, my naturopath recommended that I stick to fish oil because there is (as yet) insufficient evidence to support algal or vegetarian/vegan derivatives as an equally effective option.
|
I would add aspartame to the "Don't" list.
Good job! I would add aspartame and anything you can't pronounce to the "Don't" list. Lynn |
Yes, aspartame is a serious excito-toxin. Sucralose/Splenda is an organo-chlorine. It is the deadly part of pesticides.
Stevia is the only safe non-sweetener. |
This sounds like a very helpful topic for a sticky!
I've been adding "Brain Vitale" ( http://www.amenclinics.com/docs/Brai...e-onesheet.pdf ) to our protein / amino drink ( Mus-L-Blast http://www.a1supplements.com/Mus-L-B...s.-p-2345.html , 1 scoop not 4 ) for a few days now, and my son seems to be notably less zombie like. I compared a few GNC multi-vits and decided on ... oh heck he's asleep and the bottle is in his room... but it looked better than Mega-Man to me. I'll post the name of it tomorrow. Now I just gotta gently convince him to buy and eat less processed junk and more healthy natural foods. Think I'll print out some of these posts. THANKS GREENFROG ET AL! |
In addition to a good multivitamin and B complex I also take:
-BCAA's -CDP Choline -Phosphatidylserine -D Ribose -Omega Oil (Omega 3-6-9 in the form of fresh Organic Flax oil) -B12 sublingual (My neuro wants me to get a shot of this every day, but no one can administer it, so she said taking it sublingual is the second best way to take it and that it *really* helps the brain a lot!) |
It's Be-Whole also a GNC product. http://www.drugstore.com/gnc-wellbei...lets/qxp316233
It says 'for women' but I don't see that that matters, as long as it's got loads of the B vits. |
Especially emphasized in Dr. Nedley's program for frontal lobe brain health:
DO: Omega-3's, tryptophan, folate, vitamin D, calcium, iron, B12 sublingual, (HYDROXYcobalamin will also help remove toxins that may be floating around), vitamin C A good source of omega-3s AND tryptophan is ground flaxseed. You can mix 3 Tbsp in juice and drink it first thing in the morning to get your full daily dose. Dr. Nedley DOES recommend a plant-based (vegan) diet as cholesterol and saturated fats can prevent some of these nutrients from crossing the blood-brain barrier and actually reaching the brain. Also, drink plenty of WATER. Even mild dehydration can cause fatigue, cognitive slowing and other symptoms that mimic depression and PCS. Rule of thumb: Divide your body weight (in pounds) in half -- that's how many ounces you need to drink. Add 8 ounces for every hour of vigorous exercise. (For example, someone who weighs 100 lbs. needs to drink 50 oz. if they don't exercise and 58 oz. if they exercise for 1 hour). DON'T: Avoid alcohol, tobacco, caffeine, and other addictive substances. As stated above, he also recommends avoiding animal-based proteins as cholesterol and saturated fats can impede the body from transporting nutrients across the blood-brain barrier. I specifically asked him about the tofu/glutamate/excitotoxin research due to the discussions on this board. He was familiar with it and stated that although he agreed with SOME of the conclusions (i.e. caffeine is harmful to the brain), the research methodology was flawed. The research was conducted by injecting substances into rats' brains and then declaring these substances lethal. The truth is, even if you inject sterile water into rats' brains, it will be lethal simply because you shouldn't inject things into rats' brains. He also stated that this was acknowledged briefly in the excitotoxin book somewhere but of course is generally glossed over. Further, he said that glutamine is a substance that occurs naturally in many things, including wheat, and is converted to glutamate in the body. It would be practically impossible to avoid eating it and so eating it in tofu should not be a concern. Having not read the research myself, this is the best info I was able to glean from two second-hand sources. |
Did he have any research to show that explains the animal fats and blood brain barrier issues?
Did he have any recommendations for additional tryptophan other than that in flax seed oil? The tofu/glutamate issue is due to the high concentrations of glutamate. Glutamate also is a product of the break down of many food substances but this glutamate is a result of bodily processes, not like the glutamate that is free and available in the processed soy and other substances like MSG. The sublingual B-12 makes sense if the body is not absorbing it by other methods. Does he have a recommended blood level of B-12 or folate/ Or does he even do blood work for B-12, folate, D3, etc?. I have read his web site and he does not explain much. I guess I will have to order his books. Glad to hear your are doing so much better. Your improvement sounds a lot like my improvement from severe depression in 1984 when my doctor got me started on a brain health nutrition regimen. btw, I have email his office. I have been looking for some guidance about possibly using Tryptophan or L-Tryptophan instead of paroxetine. Did you spend time at his facility in Weimar? My best to you. There is a widely held belief that the body is better at handling the toxins that are the result of the body's processes. Those introduced outside of those bodily processes are considered to be likely to overwhelm the body's processes. |
Quote:
Quote:
Quote:
I suggested that they publish a one-page reference sheet that I could give to my doctor for follow-up testing, so hopefully they will come out with something like that in the future. Quote:
|
Glutamate?
Glutamate, if I take glutamine, my body trembles. LE
|
Quote:
|
Other good sources of omega-3s: walnuts, green soybeans (edamames), hemp seeds, spinach, sesame seeds, avocados, and almonds. I think he may have also mentioned chia seeds verbally, but I don't have it written down.
And yes, algal DHA/EPA is a good supplement. He has me taking it to help reduce inflammation. |
Quote:
|
The link didn't work for me for the "Brain Vitale." I searched it and found this it through rockwellnutrition (dot) com. (I can't post links here yet because I haven't done enough posts.)
Is that the same? I'm hoping so. BUT it says they don't ship to Canada. (sighing). I've found the B-12 sublingual SO helpful (I'm taking more than recommended here, but i'm also vegetarian and don't get it much from other sources)--I have more energy, longer, and I also feel less depressed. I want to keep adding on things that really help. (B complex supplement next.) But this Brain Vitale really interested me because it sounded like it made a huge difference... [QUOTE=wendroo;869713]This sounds like a very helpful topic for a sticky! I've been adding "Brain Vitale" to our protein / amino drink , 1 scoop not 4 ) for a few days now, and my son seems to be notably less zombie like. |
[QUOTE=CherylR;885254]The link didn't work for me for the "Brain Vitale." I searched it and found this it through rockwellnutrition (dot) com. (I can't post links here yet because I haven't done enough posts.)
Is that the same? I'm hoping so. BUT it says they don't ship to Canada. (sighing). I've found the B-12 sublingual SO helpful (I'm taking more than recommended here, but i'm also vegetarian and don't get it much from other sources)--I have more energy, longer, and I also feel less depressed. I want to keep adding on things that really help. (B complex supplement next.) But this Brain Vitale really interested me because it sounded like it made a huge difference... Yes, it's the same. Try these two sites, they both shop to Canada http:www.covenanthealthproducts.com http:www.naturalhealthyconcepts.com looks possible that covenant might even ship free to canada because they use their US form instead of an international form for it. I wish that other link was still working, it had great info on all the ingredients. I'll see what I can do about copying what I've got onto here. [QUOTE=wendroo;869713]This sounds like a very helpful topic for a sticky! |
Estherdoll what brand of - Acetyl-L-carnitine (500 mg) do you use?
|
Quote:
Almost all the supplements I take are Jarrows Formulas. And I usually try to buy them from Vitacost.com because they ship for free when you spend $49 and most of their products are significantly discounted. |
Brain Vitale ingredients as promised...
Brain Vitale
Are you wondering what you can do to keep your brain healthy, boost your energy and focus and enhance your memory? Dr. Daniel Amen, New York Times bestselling author of “Change Your Brain Change Your Life” and “Preventing Alzheimer’s” has developed Brain Vitale, a combination of powerful antioxidants and nutrients essential in protecting brain health. Brain Vitale contains a proprietary herbal blend of ginko biloba extract which has been clinically proven to enhance cerebral blood flow and improve brain function. We recommend Brain Vitale for those looking to enhance overall brain health, circulation, memory and concentration. This is an excellent supplement to incorporate in your regimen to keep your brain young and healthy. Acetyl-L-Carnitine (ALC) -- It is involved in cellular energy production and in removing the toxic accumulation of fatty acids. It functions to increase energy in the brain which helps to enhance memory and concentration. Acetyl-L-carnitine has been most studied for its anti-aging properties and research supports the use of acetyl-l-carnitine to slow the decline in cognition, mood, and daily function that occurs with the progression of Alzheimer’s disease (Ref.3,4,5). A major cause of aging is deterioration of the energy-producing components of your cells, resulting in reduced cellular activity, the accumulation of cellular debris and eventually cell death. ALC helps maintain cellular energy metabolism by assisting in the transport of fat through the cell membrane and into the mitochondria within the cell, where fats are oxidized to produce the cellular energy ATP. ALC is found in the mitochondria and helps maintain its energetics and lowers the increased oxidative stress associated with aging. ALC are absorbed into the bloodstream efficiently and is effective at carrying fatty acids across the membrane into the cell where they are burned as energy and utilized efficiently by the mitochondria. ALC also guards against oxidative damage. Beta amyloid is a principal component of senile plaques and is thought to be central in Alzheimer’s disease. ALC appears to exert protective effects against beta amyloid neurotoxicity and oxidative stress. Phosphatidyl Serine is a lipid essential to the formation of all cell membranes. Naturally, it is found in fish, soy and white beans. It functions to increase metabolic activity and has been shown to help prevent cognitive decline. It is a critical component to brain health and supplemental phosphatidylserine has been shown to help prevent Alzheimer’s disease (Ref.42) GlyceroPhosphoCholine is a component of lecithin (a lipid) that is important in the breakdown and removal of fats from the body. Not only does it protect the heart from atherosclerosis by helping to remove plaques, it aids in brain function. In supplement form it has been shown to be effective for people with neurological issues and depression. Inositol is a natural sugar that is considered part of the B vitamin family. It is important in the maintenance of cell membranes, breakdown of fat, hair growth, estrogen and insulin regulation and has been shown to modulate serotonin levels, which implicates this nutrient as a potential mood regulator. Preliminary studies demonstrate its efficacy in treating those with OCD, panic disorder, anxiety, depression and psychiatric disorders (Ref.23,33,41). It also functions to neutralize free radical activity, thereby protecting neurons and promoting brain health. Ginkgo Biloba is an extract from the ginkgo biloba tree, native to China, which is most recognized for its neuroprotective, antioxidant properties. It is commonly recommended for people who have dementia, low cerebral blood flow or those experiencing cognitive decline. It functions to improve blood flow to the brain and to protect neurons from plaque formation. Promising research studies (see below) have reported that supplementation with ginkgo biloba results in enhanced memory and concentration, and therefore it is used as a preventative measure for Alzheimer’s disease. Most recently, it was studied in children with attention-deficit disorder and was found to successfully reduce the hyperactivity and irritability with no side effects (Ref. 1). Some side effects associated with ginkgo biloba may include gastrointestinal distress, nausea, vomiting, diarrhea but numerous studies have shown it to be safe (Ref. 1,2,9,14,16-17) . If you are pregnant, on warfarin therapy, blood thinners or are taking antidepressants, consult with your physician to see if ginkgo biloba is right for you. Ginkgo biloba has been studied at length as a natural way to improve the cognitive function of those with Alzheimer’s disease (Ref. 11,12) There has been promising evidence of the effectiveness of ginkgo biloba on preventing cognitive decline (Ref. 10-15,18,22-25,27-28,30,32,34-36,38-40), neuronal protection (Ref. 35) and reducing neuronal plaque formation (Ref. 15). While there is continued controversy of its efficacy (Ref. 2,6-8), there is robust evidence in the literature in support of ginkgo biloba for enhanced circulation to the brain, protection from free radical damage and preventing the deposition of plaques. “The prettiest brains I have seen are those on gingko.” Dr. Daniel Amen, Making A Good Brain Great Proprietary Blend per tablet: |
To reposition this thread next to SpaceCadet's, I'm adding a new post: the top 20 super foods from the July 2012 issue of Zoomer magazine (article by Ceri Marsh and Laura Keogh). The items aren't brain-specific, but it's still an interesting list - I've been eating many of these:
1. Mango 2. Applesauce 3. Natural nut butters 4. Whole grains 5. Popcorn 6. Greek yogurt 7. Goji berries 8. Salmon 9. Legumes (eg, chickpeas, black beans, lentils) 10. Kale 11. Sweet potatoes 12. Avocados 13. Blueberries 14. Flax 15. Dark chocolate 16. Quinoa 17. Oatmeal 18. Eggs 19. Chia 20. Water! |
Sorbitol
Quote:
I tried to search this forum's history on Sorbitol (a sweetner found in surgar free gum), and came up with nothing. Has anyone heard if it's good or bad for our brains? Thanks!! Mike |
flavanol-rich cocoa
New research suggests cocoa may improve mild cognitive impairment:
http://medicalxpress.com/news/2012-0...-function.html it also improves brain blood flow: http://phys.org/news138263930.html -GlassHead |
What's a good calcium to magnesium ratio to take? I picked up a combined Calcium magnesium citrate supplement. Calcium 1000mg and Magnesium 500mg(as oxide and citrate). It also contains under other ingredients Magnesium stearate. Thoughts on this? Is this good or should I take it back?
|
Quote:
Magnesium Oxide is inferior to Magnesium Citrate and Magnesium Glycinate. I'm not sure about Magnesium Stearate. |
| All times are GMT -5. The time now is 05:39 PM. |
Powered by vBulletin • Copyright ©2000 - 2025, Jelsoft Enterprises Ltd.
vBulletin Optimisation provided by
vB Optimise (Lite) -
vBulletin Mods & Addons Copyright © 2025 DragonByte Technologies Ltd.