Nutrients For Brain Health & Performance | Episode 42
Main Takeaways
Mediators and modulators are two categories of things that help the brain function.
Poor sleep can lead to difficulty in focusing, learning, and an increased risk of Alzheimer's and dementia.
Cardiovascular exercise for 150-180 minutes per week supports heart and brain health.
Essential fatty acids and phospholipids found in foods are important for the structural fats in nerve cells and other cells in the brain.
Omega-3s, especially EPA, are crucial for brain function and are often lacking in people's diets.
Phosphatidylserine (300mg/day) and choline (500mg-1g/day) can improve cognition and focus.
Creatine (5g/day) can support brain health and cognition in people not consuming meat.
Blueberries (1-2 cups/day) can help cognition and reduce cognitive decline.
The brain is hardwired to pursue sweet-tasting foods and those that increase blood glucose levels, but this can be rewired through conditioning healthy food preferences.
Non-caloric artificial sweeteners can lead to cravings for sugary foods and impact insulin regulation, so it's best to consume them in beverages without food that can raise blood glucose levels.
