Tag Archives: brain health

Detoxify Your Brain While Sleeping!

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You are probably familiar with your lymphatic system, simply because you can feel many of your lymph nodes, especially when they are swollen!   In addition to protecting your body against infection by producing white blood cells, your lymphatic system also serves as your drainage network. Lymph contains lymphocytes and also waste products and cellular debris together with bacteria and proteins. You can see how important the lymphatic system is to detoxification!  Homeopathic drainage remedies have been around for a long time and we also know that exercise/movement aids in supporting the movement of the lymph. Jumping on a mini rebounder is one of the best ways to support your lymphatic system!

A few years ago, scientific research finally confirmed that the brain also has a drainage system.  This drainage system is now officially named the glymphatic system.  The glymphatic system is most active while we are sleeping deeply.  It drains toxins and debris while we are fast asleep. Among the debris it removes is beta amyloid protein. The less sleep we get, the less beta amyloid clearance.  In fact, a recent study showed that just one night of sleep deprivation resulted in a significant increase in amyloid beta in the brain.

Tempted to cut your sleep short working late, watching Netflix, or engaging in a late night social media binge?  Think twice about cutting back on sleep if you want to take good care of your brain. As mentioned above, the less sleep you get, the less beta amyloid clearance.  And you don’t want a build- up of beta amyloid in the brain.  Unfortunately, a build-up of beta amyloid in the brain in susceptible people first targets the part of the brain that regulates sleep, resulting in a vicious cycle!

So if good sleep hygiene is not a part of your lifestyle, make sleep a priority today to save your brain.  I have written a lot on the importance of sleep: our entire body regenerates while we sleep and important hormones like growth hormone are secreted while we sleep.  And now we know that our brain detoxifies while we sleep too!   Wow!!

Breaking Up Is Hard To Do. Are You Addicted to Your Smartphone?

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Is this addiction leading to lack of focus and depression?

A few months ago while driving to a meeting I heard Catherine Price, author of “How to Break up with your Phone” interviewed on NPR radio. I was intrigued with the interview and immediately put her book on my wish list.  Then a couple of weeks ago I saw her book mentioned again on a newsfeed I follow. Okay, I thought, time to buy the book!  I have been interested in how our smart phones and other wireless mobile devices are affecting our brains and happiness levels for some time now. In a blog post from a few years ago, I wrote about this topic after I attended a forum with journalist Nicholas Carr, author of “The Shallows: what the internet is doing to our brains”. 

Life has drastically changed with the introduction of smartphones.  I love that I can easily check the weather in the morning, track my steps for the day, get directions to wherever I need to go, and research a good lunch place with my iPhone.  But there are also a lot of downsides, like people just don’t interact with each other much anymore. Does anyone remember when the airport used to be a great place to people watch?  Now it is so uneventful, everyone is looking down at their phones.  We used to talk to the people around us on the airplane – at least sometimes!  And no one looks out the window anymore when flying.  All windows are shut to reduce glare on tablets.  But there is so much to see when looking out the window of an airplane!  And so much to contemplate…like I can’t believe I am flying at this altitude…how crazy is this!  What a perfect time to let ideas go wild and get the creative juices flowing.

According to Catherine Price’s new book, Americans check their phones about 47 times per day and the average is 82 for people between 18 and 24 years. She also cites that we are spending more than 4 hours a day on our phones and 80 percent of us check our phones within a half hour of waking up. How do you relate to these statistics?  I thought I didn’t fit into these statistics…after all, I was aware of all this stuff…I didn’t have a problem. Well, after starting Catherine Price’s 30 day break up plan, I realized that I do have an addiction to my smartphone.  I often reach for it mindlessly, without purpose, and check my email far too often.  It has had a huge impact on my brain.  My ability to focus has declined; I am easily distracted.  It has become harder to complete projects on time. I have developed OCD over the number of steps I take each day. My addiction to my wireless mobile devices has started to erode my creativity and rob me of my clarity.

I remember when neurologist and researcher Dr. Dale Bredesen said during one of his trainings that adult ADD or ADHD can be a first sign of Mild Cognitive Impairment and Alzheimer’s Disease. Wow, I was surprised. But it makes sense. If we are not using the areas of our brain responsible for concentration, then those neural circuits will weaken over time and we end up constantly distracted and forgetting things. And when we use our smartphones, we typically are not in deep thought, concentrating really hard, or memorizing anything. We are skimming! Repetition and practice are what strengthen neural circuits. So what happens when we are skimming through information for minutes at a time on our phones all day long?  We are weakening our neural circuits for memory and concentration and strengthening our circuits that encourage distraction and forgetfulness.

In Dan Buettner’s The Blue Zones of Happiness You Tube video, he says that a commonality among the happiest cultures in the world is that they socially interact face to face 6 hours per day. How much time are we spending on social media and NOT interacting in person with family, friends, colleagues, or even strangers?  No wonder all these studies and reports are coming out that Americans are more isolated and depressed than ever…especially teenagers who are growing up with smartphones wired to them at all times, even when they sleep.

If you find that you don’t do the things that really nourish you and bring you joy as often as you used to, this is the time to assess your relationship with your smartphone or other wireless devices. I discovered that I don’t read as many novels as I used to or explore new music and recipes as much, and I certainly don’t talk on the phone with friends like I used to!

If you own a wireless mobile device, which is highly likely, unless you are reading this blog at a public library on a shared desktop, then I highly recommend reading Catherine Price’s book How to Break up with Your Phone. It is one of the best books that you will read this year. The intent of the book is not to throw your phone out, it is to help you have a healthy relationship with it, so it becomes a tool to help you create the life you desire, NOT the life that smart engineers, marketers, and social media giants want for you!

 

Insulin Resistance in your brain: Why you don’t want this and how to test for it

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When you hear insulin resistance, you probably think of diabetes or blood sugar issues.  When you have insulin resistance, your cells are not responding very well to insulin’s message to take up the circulating glucose or sugar in your bloodstream for energy and suddenly you are on the path to Type 2 Diabetes. Your blood sugar remains high and your cells do not get the energy they need to perform optimally.  And you feel crappy.

Did you know that insulin resistance also happens in the brain? Your neurons end up not getting the energy they need from glucose to produce energy and communicate with each other and your brain health suffers.  A slow down in energy metabolism caused by insulin resistance leads to oxidative stress, DNA damage, and mitochondrial dysfunction which then ultimately leads to inflammation.  A not so pretty cascade of events.

Dr. Dale Bredesen, author of  The End of Alzheimer’s  lists insulin resistance as one of the major underlying causes of Mild Cognitive Impairment and Alzheimer’s Disease.  This has also been called Diabetes of the Brain.

Maintaining optimal blood sugar levels is imperative to your brain health and the health of your whole body.  In fact, keeping your blood sugar levels in a healthy range is crucial to aging gracefully!  And the good news is that simple changes in diet and lifestyle can make your cells more receptive to insulin and bring down your glucose levels. You can be proactive about protecting your brain from insulin resistance!

Step 1: Get tested! Especially if you have not been to your primary care physician in awhile!  When you check in with your primary care physician each year, make sure that he or she is testing for fasting glucose. This means that you need to make your appointment in the morning!  Optimal fasting glucose levels are between 75 and 85 mg/dL.  Please note that optimal does not correspond with typical lab reference ranges.  If you start to see your blood glucose levels inch up every year, you most likely have the beginning stages of insulin resistance. Warning bells should be ringing when you start to see fasting glucose numbers in the mid 90’s and alarm bells should be going off when you see numbers in the high 90’s and 100’s.

Ask your doctor to test for Hemoglobin A1c as well.  This lab value gives you a better picture of how you are managing your blood sugar levels long term – approximately a three month time period.  This is also a great test to do when you are assessing how your diet and lifestyle changes are impacting your blood glucose levels! Optimally, Hemoglobin A1c should be below 5.6%.

Knowing your numbers helps you determine how assertive you need to be with dietary and lifestyle changes and if supplements are needed to support lowering of blood glucose levels and to combat insulin resistance. It is never too early or too late to start testing and make changes!

If you need help figuring out what to do when you get your test results back, please set up a complementary strategy session with me here.

My Five Top Super Foods for Optimal Brain Health!

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Blueberries are loaded with polyphenols and flavonoids.  Long-term consumption of blueberry polyphenols and flavonoids has been shown to improve and even reverse cognitive decline in animal studies.  The cognitive enhancement provided by blueberries is closely related to higher brain production of glutathione (our master antioxidant) and the inhibition of acetylcholinesterase activity, which prevents excessive breakdown of acetylcholine. In the brain, acetylcholine functions as a neurotransmitter and is important to attention, memory and  motivation.

Broccoli sprouts are one of the richest sources of sulforaphane.

Sulforaphane activates a genetic pathway in our cells called Nrf2.  This pathway controls over 200 other genes that carry out anti-inflammatory and anti-antioxidant processes and the ability to inactivate other harmful compounds that we are exposed to on a daily basis.  Excess inflammation and toxic load have been linked to cognitive decline.

Top your salad with broccoli sprouts or add the sprouts to a veggie wrap! 

For optimal effects, consume ¼ cup of broccoli sprouts 5 times per week.

Wild salmon:

Rich in the Omega 3 fatty acids which decrease systemic inflammation and help keep our cell membranes fluid.  This fluidity allows all of our cells to communicate better, including our neurons!  We do not want rigid cell membranes!

Purslane plant:

Purslane is an edible weed with a juicy, lemony flavor.  You will find it at farmers markets in the summer. I recently learned at a conference on the topic of neuro-inflammation that it is very high in Alpha Linoleic Acid (an Omega 3 fatty acid). In fact, 100 grams of fresh leaves contains 300-400 mg omega 3’s! It is also very high in melatonin, a hormone that’s great for regulating sleep.

Pull the leaves off the larger stems and toss them with lemon juice, olive oil, and a pinch of salt. Pretty simple!  Or combine with other greens like kale!

Cocoa:

Flavanols in cocoa have been studied for many years. They have been shown to help lower blood pressure, improve blood flow to the brain and heart, prevent blood clots, and fight cell damage. And cocoa is such a nice treat too. Just make sure that you are not consuming the cocoa with a lot of sugar!

BONUS:

Rosemary:

Although technically a herb, I include rosemary on this list because it is so good paired with food! Among the most important group of compounds isolated from the plant are the phenolic diterpenes that account for most of the antioxidant and many pharmacological activities of the plant. Rosemary diterpenes have been shown in recent years to inhibit neuronal cell death induced by a variety of agents.

Add rosemary liberally to your foods. It pairs especially well with roasted chicken and vegetables!

 

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My Top 5 Supplements for Optimal Brain Health

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Over the past six months, I have been attending practitioner training’s and conferences to learn all I can about the brain and why our memory and overall brain performance starts to slip. I did not expect there to be a simple answer. After all, a drug that prevents Alzheimer’s Disease (AD) would have been invented by now if the answer was easy.  But nonetheless, my calling is to help all people preserve their precious brain function, including memories. I just don’t want to bear witness to another member in my family being diagnosed with AD, and don’t want to see anyone else go through this traumatizing experience either.

As the incredible Dr. Dale Bredesen has outlined in his research, there are multiple “types” of AD. It is our responsibility to figure out what is driving the neurodegeneration in each person. Is it inflammation, insulin resistance in the brain, low hormone levels, nutrient deficiencies, toxins that have crossed the Blood Brain Barrier, or a vascular issue?

As I attended these training’s and conferences, I observed that the experts in this field mentioned several key supplements over and over again for optimal brain support and to help reverse cognitive decline. So here are the five top supplements I suggest to support your brain for optimal performance and cognitive function:

 

  1. Acetyl L-Carnitine is the acetylated ester of L-carnitine. It participates in cellular energy production and in the maintenance of neurons. It also repairs neuronal damage. In a nutshell, research shows that Acetyl L- Carnitine helps to energize the brain, increase levels of important neurotransmitter chemicals needed for memory and focus, and repair the damage done to brain cells by stress and poor nutrition.
  1. Phosphatidyl Serine (PS) is a nutrient essential for optimal brain function. Because PS is crucial for the overall health of brain cells, research on PS has shown that it benefits a wide range of brain activities such as mental focus, memory recall, and performance on tasks. PS helps neurons talk to each other, which is essential for memories to be both formed and recalled.
  1. High DHA fish oil: DHA is a structural molecule in all cell membranes, including neuronal membranes. DHA is a precursor to docosanoids, which have anti-inflammatory, immune regulatory and protective actions in the context of various inflammatory responses. Optimal DHA status may be associated with a lower risk of dementia. See UltraDHA for an example of a high quality and high potency DHA fish oil.
  1. Curcumin has been shown to decrease inflammation throughout the body, including the brain! Curcumin reduced development and severity of AD in animal models by reducing plaque aggregation and plaque induced oxidative stress. (1)  Curcumin is also protective to the heart, the liver and the gut. It also helps decrease allergies and is great at reducing joint pain!  Note: most forms of supplemental curcumin are poorly absorbed. CurcumEvail has demonstrated superior absorption in plasma.
  1. Huperzine A is a natural cholinesterase inhibitor (inhibits the acetylcholinesterase enzyme from breaking down acetylcholine, thereby increasing the levels of the neurotransmitter acetylcholine). It is derived from the Chinese herb Huperzia serrata. In the brain, acetylcholine functions as a neurotransmitter and a neuromodulator. It plays an important role in arousal, attention, memory and motivation. There is evidence that huperzine A may compare favorably in symptomatic efficacy to cholinesterase inhibitors currently in use. In addition, huperzine A has antioxidant and neuroprotective properties that suggest that it may be useful as a disease-modifying treatment for Alzheimer’s disease (AD).

 

Suggested doses of these above mentioned supplements depend on whether you are using them for optimal brain performance or to help reverse mild cognitive decline.  Please set up a strategy session with me if you are concerned that your brain is not functioning optimally and you are ready to take a preventative approach to cognitive decline!  Remember, Alzheimer’s Disease does not suddenly start when you are 60 or 70 years old.  Dr. Dale Bredesen recommends taking a preventative approach starting at age 40!  Please see my previous blog  “Are You Afraid of Getting Alzheimer’s Disease?”

 

Reference:

  1. Baum L, Ng A. Curcumin interaction with copper and iron suggests one possible mechanism of action in Alzheimer’s disease animal models. J Alzheimers Dis. 2004 Aug;6(4):367-77.

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Are you afraid of getting Alzheimer’s Disease?

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What chronic disease are you most afraid of? I was asked this question many years ago by my instructor in one of my nutrition classes. At the time, I answered cancer. And yes, I am still afraid of getting cancer today. But what I am more afraid of is Alzheimer’s Disease (AD).

Scanning of a human brain by X-rays

I watched AD take away all my grandma’s memories and then her bodily functions. So subtle at first: forgetful, having to write everything down, getting appointment times mixed up. Then the progression to leaving the stove or oven on, partially assisted living, and the ever so slight glazing over of her eyes. For my grandma, one of the hardest moments was when her driver’s license was taken away. She loved to drive her big old Cadillac. She then moved in with my aunt where her AD seemed to pick up speed. I was prepared for the day when she didn’t know me anymore. I knew it was coming. But it was heartbreaking when she no longer recognized her son or daughter. I know my dad and aunt could never have been prepared for that.

I also witnessed my uncle on my mom’s side of the family deteriorate to the point where he no longer recognizes his family. Although still alive, his body is not cooperating anymore. He is lucky to have a family that has been so incredibly supportive. Just recently my boyfriend’s mother was diagnosed with early stage Alzheimer’s Disease. I want a different outcome for her.

The good news is that we know a lot more now that we did even five years ago about Alzheimer’s Disease. New research shows that AD is actually several different diseases and custom protocols based on individual testing are essential to stopping the progression of AD and reversing it in the early stages. I am excited to announce that I will be attending a practitioner training in early December to learn about Dr. Dale Bredesen’s protocol designed to combat cognitive decline in individuals displaying varying degrees of memory loss associated with Mild Cognitive Impairment and early Alzheimer’s Disease. Stop the progression and reverse early stage AD? This is ground breaking!!

But this is KEY to understand. Alzheimer’s Disease does not suddenly start when you are 60 or 70 years old. It starts long before that due to many factors, including unmanaged blood sugar and insulin levels, gut infections and viruses not addressed, exposure to environmental toxins coupled with poor detoxification ability. Dr Dale Bredesen recommends a series of tests including blood sugar and insulin levels starting at age 40! Yes, start a preventive approach to AD at age 40!

You can get genetically tested to determine if you carry a higher risk of getting AD. However, remember that you control the EXPRESSION of your genes through diet, lifestyle, and managing stress levels. Genetic testing helps you determine your weak links and where you need to focus more attention on a preventative approach. The rest is up to you! It is a commitment to take a preventative approach and make changes in your diet and lifestyle years in advance of symptoms, but is it worth saving your brain? Your precious memories? Yes!! And starting early also gives you a sharper brain NOW!

You also are at higher risk of AD if you have previously suffered a concussion or head trauma or have family history of AD. I applied to be in a healthy brain study about 15 years ago and was turned down because of a concussion when I was in junior high and because of family history of AD. Apparently I did not have a healthy brain. And I guess all those snowboard falls when I whacked my head (before we all wore helmets) weren’t very helpful either. It is my hope that the lifestyle I have chosen for the last 15 years has made a positive impact on my brain health and now I get to learn how to put together customized protocols for everyone at high risk for AD and for those already suffering from mild cognitive decline. Let’s catch it early and reverse it!! And even more importantly, let’s prevent it from happening in the first place!

Stay tuned…I will keep you updated on what I learn and how I can help.

 

Beth

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Part II: Brain Boosters!

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As I mentioned in Part I of this blog series on brain health, you certainly cannot separate the brain from the rest of your body! Adequate sleep, blood sugar control, exercise, eating nutrient dense foods, managing stress levels, and staying away from excess sugar, caffeine and alcohol all positively impact your brain health. And the health of your gut also plays a big role in your brain health! I emphasize this again because we often forget to start with the basics, which more often than not make a dramatic difference!

Assuming that you have the basics down, and are still looking for additional brain power, let’s start with your brain’s massive requirement for energy! Mitochondria are often called the powerhouses in our cells that generate energy. Unfortunately, mitochondria are very susceptible to oxidative stress caused by poor diet, lifestyle, and toxins of all types. This oxidative stress can cause inflammation, including neuro-inflammation, which produces an unstable environment in our brains.

How do we support mitochondrial metabolism so that our brain feels energized? The B vitamins are closely involved in overall brain health. In fact, low levels of Vitamin B1 can result in poor concentration and attention. B1 is essential for energy production in the brain. Deficiencies of Vitamins B5 and B6 may lead to poor memory and increased feelings of stress. It is well known that B12 deficiency leads to impaired mental function and even depression. Most of the B vitamins are found in vegetables, beans, whole grains, and nuts/seeds. B12 is found in liver, meat, fish, and dairy. Supplementing with a B vitamin complex can be extremely helpful, especially if you are under a lot of stress like studying for finals, completing a major work project, or making a major life transition.

The brain is partly composed of billions of nerve cells, known as neurons. Neurons allow the brain to communicate within itself and throughout the rest of the nervous system. Messages, called neurotransmitters, are passed back and forth. Neurotransmitters are made from amino acids, which often must be derived directly from the diet. For example, the neurotransmitter serotonin, which is involved in feelings of contentment, is made from the amino acid tryptophan. Adrenaline and dopamine, neurotransmitters that are involved in helping us feel motivated, are made from phenylalanine. Acetylcholine, another neurotransmitter, is very involved in memory and cognitive function. And guess what, B vitamins are very important in the process that converts amino acids to neurotransmitters. In fact, B6 is involved in the manufacture of all amino acid neurotransmitters! Vitamin C and Magnesium are also involved in helping amino acids convert to neurotransmitters. I personally take Magnesium and Vitamin C supplementation on a daily basis. It is important to note that magnesium and Vitamin C are easily depleted by stress!

And what about Omega 3 essential fatty acids? A large percent of the fat in our brain is made from the essential fatty acids. They are termed essential as they cannot be made within the body, so must be derived directly from the diet. Each fatty acid performs vital functions in the structuring of brain cells, ensuring that smooth communication is possible within the brain. DHA, one of the Omega 3 essential fatty acids, is an important component of neuronal cell membranes. DHA promotes optimal brain formation and function, vision and psychomotor development in infants. This is why it is a natural component of breast milk! DHA may also improve adult brain function, by improving brain ATP production and mental task performance. The Omega 3’s, including DHA, are found in higher amounts in fatty fish like salmon and halibut. If you are not a fish eater, consider a DHA supplement to give you a brain boost for a specific time period.

One of my favorite brain nutrients is Acetyl-L-Carnitine.  It is one of the most extensively researched brain nutrients with a proven ability to enhance mental energy. Specifically, acetyl-l-carnitine energizes the brain, increases levels of neurotransmitter chemicals needed for memory and focus, and repairs damage done to brain cells by stress and poor nutrition.If you are experiencing mental fatigue or short attention span, acetyl l-carnitine may be very helpful for you.

I referred to neuro-inflammation earlier in this post. Antioxidants are very important to combat inflammation. You can find antioxidants in large quantities in fruits and vegetables. Spices are also a good source of antioxidants. Curcumin is one of my favorites, found in the Indian spice turmeric. It has been shown to tame neuro inflammation, thus having a protective effect on the brain. Tumeric is a fun spice to experiment with in cooking your meals. You can also take it in supplemental form.

Here’s to optimal brain health!!

 

Boost Brain Power without Adderall

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Several months ago, while driving to a meeting, I was listening to a NPR radio segment about college students and their off label use of the prescription drug Adderall, also known as Addy. This medication is used to treat Attention Deficit Hyperactivity Disorder (ADHD), on the premise that it may help to increase ability to pay attention, concentrate, and stop fidgeting.

Adderall is a combination of stimulants (amphetamine and dextroamphetamine) and is thought to work by restoring the balance of certain neurotransmitters in the brain. Dosage is based on the recipient’s medical condition and response to treatment.

According to WebMD.com, this medication may cause withdrawal reactions, especially if it has been used regularly for a long time or in high doses. Withdrawal symptoms include severe tiredness, sleep problems, and mental/mood changes such as depression. Adderall, in rare cases, may cause addiction. Symptoms while taking Adderall include loss of appetite, weight loss, dry mouth, stomach upset/pain, nausea, vomiting, dizziness, headache, diarrhea, fever, nervousness, and trouble sleeping. It can also raise your blood pressure. Not a pleasant list of side effects!

Adderall has been adopted as a cognitive enhancer at college campuses. Students who want to perform better, get better grades, and also have a social life during their college years can get Addy from their friends or buy it very easily on college campuses. The New Yorker published an article back in 2009 that reported that anywhere from 4.1 % to 25% of American undergraduates had taken prescription stimulants for off-label use.

And of course, stimulant drugs like Adderall have also made their way into competitive work environments where crazy long hours are encouraged. The pressure to use these off label stimulants is high in certain environments. What does one do to stay competitive without Addy? How do you support your brain without the use of prescription drugs?

I have a complete fascination with the brain and how it works. There are days when my brain feels like it is powering on all cylinders and days when it feels foggy. Since there is so much we can do to support our brain, this will be a two part article!

Before I even start with how to support the brain, it is important to note that the brain requires a HUGE amount of energy (as much as your muscles and much more than your heart). One of the top things you can do to support your brain is to get enough sleep. This may be six to seven hours for some people and eight to nine hours for others. Study after study shows improved memory and focus after a good night’s sleep. Although college students and people at very competitive work environments will argue that they cannot possibly get that much sleep due to their work load, one needs to look at how sleep might reduce the amount of hours needed to complete papers or a big project. If a person makes it a priority to get seven hours of sleep per night, they will most likely be more productive in the fewer hours that they are awake, make better decisions and prioritize more effectively, and make less mistakes. Ariana Huffington wrote about this in her book Thrive and studies have certainly demonstrated that people who work less hours are more productive in the hours that they do work. Having problems sleeping? Think about not drinking caffeine after 2:00 pm!

Stay hydrated with water. Even mild dehydration slows down your body’s metabolism, and this includes your brain! Even though it might be useful once in awhile to separate your brain from the rest of your body, it just isn’t going to happen!

Supply your body with the building blocks it needs to support the brain, such as animo acids from protein, slow release carbs to supply glucose, and good fats like the Omega 3 essential fatty acids to reduce inflammation. What does this look like in your diet? Make an attempt to get some protein in each meal; this will help regulate blood sugar levels so you don’t get that crash and burn feeling two hours after you eat. Make it easy and start your day with a quick protein smoothie (recipe below). Avoid the carbs that raise your blood sugar quickly (like bagels, pastries, and candy) and then cause a subsequent crash in your brain energy. Instead, get your carbs from whole fruits, starchy veggies like sweet potatoes or beets, or a higher protein grain like quinoa. (By the way, quinoa is botanically a seed).

Load up on antioxidant rich foods! Oxidative stress in the brain causes an unstable environment! Who wants that when trying to write a paper or meet a work deadline! In fact, I recently learned that oxidative stress and neuro inflammation = new definition of depression. While studying or working late hours, snack on blueberries, a couple squares of 70% or higher chocolate, or a big handful of almonds, walnuts, or pecans. Or blend up a quick protein smoothie with antioxidant rich berries and greens. Or how about a cup of decaffeinated black or green tea, also loaded with antioxidants? Just be sure not to add sugar!

I learned from Brendon Burchard to get up and move around every 45 to 60 minutes to keep focused and on task. Jump up and down, do a few push ups, whatever works for you. This really does make a difference!

In Part II, I will review specific nutrients that you can take to support your brain that you don’t have to buy on the black market!