Brain Degeneration – Prevention Tips
Consume Nutrient-Dense Foods
If you want to achieve brain autophagy and support your brain health, make sure that you consume an anti-inflammatory, brain-supporting diet abundant in nutrient-dense foods. Remove all inflammatory foods, including refined sugar, gluten, refined oils, deep-fried and processed foods, conventional dairy, grain-fed meat and eggs, soda and sugary drinks, and foods that you are sensitive to.
Instead, load up on greens, such as spinach, kale, and chards, vegetables, such as cucumber, celery, and asparagus, low glycemic index fruits, such as lemon, lime, and berries, herbs and spices, including turmeric, ginger, and basil, healthy fats, such as avocados, coconut oil, extra virgin olive oil, and organic butter and ghee, and clean protein, including grass-fed meat, free-range poultry and eggs, and wild-caught fish. To learn more about a nutrient-dense diet, I recommend reading this article as well
Regular Exercise and Brain Autophagy
Regular exercise is critical for brain autophagy and brain health. Regular exercise and movement may help to reduce chronic inflammation, decrease stress, uplift your mood, improve memory and learning, and reduce the risk of cognitive decline. I recommend that you exercise at least 20 to 30 minutes 5 times a week and stay active throughout the day. Aim for a mix of cardiovascular exercise, strength and resistance training, and low-impact exercise.
There are many forms of exercise that you can do without leaving your house. High-intensity interval training (HIIT) is great for a mix of cardio and strength work. You may use Zumba or dance videos, try jumping jacks, or get an indoor mini trampoline for cardio.
Try bodyweight exercises, TRX, or kettlebells for strength training. Yoga, Pilates, and barre are great low impact exercises that also tone and strengthen. Stay active by stretching regularly, dancing to your favorite song, playing with your kids or pets, gardening, dancing, or if you can, going for a walk outside
Hot and Cold Therapy
I recommend combining hot and cold therapy. You may want to sit in a sauna then take a cold shower or jump into the pool. An even simpler way is finishing up your warm shower with a cold shower. Infrared Saunas are very good too but after your sauna hit the cold shower!
Herbs That Enhance Brain Autophagy
To enhance brain autophagy and protect your brain cells, I recommend autophagy-enhancing herbs, including matcha green tea, ginger, turmeric, resveratrol, citrus bergamot, oregano, sage, rosemary, and quercetin. It protects from oxidative stress, reduces inflammation, and boosts brain autophagy.
Another powerful brain autophagy-enhancing supplement I love is Resveratrol, a potent polyphenol found in the skin of grapes and berries with potent antioxidant and anti-aging benefits. It lowers inflammation, reduces oxidative stress, and protects your brain.
Total Brain Detox by Systemic Formulas is a very powerful 30 day “brain cleansing” system that I have had good success with in treating patients for many neurological issues. Ask the office for more information. 434-481-2012