16/09/2022
Are you having "Senior Moments" or Lapses?
These signs of aging, cognitive decline and manifestations of neurodegeneration are more commonly experienced by older adults. Are there ways to slow down the process and prevent brain disorders?
Our brain is Highly Energy Requiring. It consumes about 20% of our body’s total energy. This is why it's vital to nourish and support the essential part of the cell that facilitates efficient processing of the “fuel” for the brain, the MITOCHONDRIA for Optimal Brain function.
Below are TOP 8 NUTRITION & LIFESTYLE APPROACHES THAT SUPPORT MITOCHONDRIAL FUNCTION AND BRAIN HEALTH:
1. Less food intake and strategic eating schedule – older adults generally need lower amounts of calories compared to adults
2. Always include Essential Fatty acids in the diet (60% of the human brain is composed of lipids)
Ex: extra virgin olive oil, virgin coconut oil, MCT oil, avocado or avocado oil, flaxseed oil, walnut oil, etc.
3. Eat targeted High quality animal protein sources – we need to cover mitochondrial support nutrients such as omega 3, zinc, selenium, carnitine, CoQ10, magnesium, ALA, B vitamins
Top sources: Fatty fishes, grass-fed beef and beef liver, organ meats, chicken breast meat, seafood, etc.
4. Consume plant-based protein sources – some of the top sources of nutrients emphasized above like magnesium, zinc, selenium, as well as some of the B vitamins like folate and essential fatty acids, come from plant-based proteins. Below are some examples.
Ex: almonds, walnuts, pistachios, spirulina, brazil nut, flaxseed, pumpkin seeds, sunflower seeds, chia seeds, etc.
5. Eat a variety of vegetables and fruits - these are the primary sources of the ACEs (Vitamins A, C, and E). Adding glutathione-production enhancing foods are also beneficial. One large group of vegetables known for its detox support function are the cruciferous vegetables.
Ex: apples, grapes, avocado, berries, broccoli, cauliflower, asparagus, spinach, cabbages (all types), lettuce (all types), arugula, mushrooms, etc.
6. Add sources of Phytonutrients – those that support brain function fall under the Polyphenol group (catechins, epicatechins, procyanidins, quercitin, etc.).
Ex: green tea or matcha, turmeric tea or powder, dark chocolate or cacao nibs, etc.
7. Avoid consumption of Excess carbohydrates – especially the refined ones (white bread, sweet breads, cookies, biscuits, crackers, pasta, noodles, etc.) Avoid intake of simple sugars/sweets, desserts, including sugary beverages (ex: soda, artificial juices, milk teas, etc.) These may have pro-inflammatory effects which can negatively affect brain integrity and function.
8. Stay away from highly processed foods – anything that is canned, preserved, junk food, frozen or other instant forms of food. High and regular intake of processed food and simple sugars can compromise gut health and drive low-grade chronic inflammation which also affects nervous system function.
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