3. Increase Consumption of Essential Fatty Acids (EFA’s)
Our cell membranes are EFA derived, as well as 60% of our brain mass. Many neurological disorders have been shown to be associated with altered EFA status, including Attention Deficit Disorder, Multiple Sclerosis, clinical depression, dementia, seizure disorders, Alzheimer’s disease and diabetic neuropathies.
To maintain healthy brain function, you should consume cold water fish, such as tuna, mackerel, salmon and sardines, 2-3 times a week. Other good fats good fats you can include are: flax seeds, avocado’s, coconut oil, olive oil and nuts and seeds in your diet.
Your EFA supplement should include a minimum of about 700-1000mg Eicosapenthaenoic Acid (EPA) and 700-1000mg Docosahexaenoic Acid (DHA). Refer to the Supplement Facts on the back of the supplement bottle for these amounts.
4. Increase Consumption of Methyl-donors
The amino acid Homocysteine, when elevated, has been demonstrated to be an independent risk factor for dementia and Alzheimer’s disease. Additional risks include cardiovascular disease, macular degeneration, hearing loss, and migraine headaches. Methyl donors such as B vitamins, folate and MSM (methyl sulfonyl methane), can convert homocysteine to methionine, another amino acid with no adverse effects.
To increase levels of methyl donors, eat a diet rich in complex carbohydrates, nuts, seeds and legumes while reducing intake of meat, dairy and egg products.
5. Reduce Stress
Elevated levels of Cortisol, a stress hormone secreted by the adrenal glands, have been associated with neuro-degenerative disorders. Here are some adrenal stimulants which will inevitably raise Cortisol levels and should therefore be avoided:
- Concentrated sugars
- Caffeine
- Nicotine
- Alcohol
- Foods you are allergic to
- Partially hydrogenated fats – inhibit steroid hormone synthesis
- Artificial sweeteners
- Overtraining or excessive exercise
- Inadequate sleep – too few hours of sleep or poor quality of sleep
- Mental, emotional, and physical stressors (such as: pain, infection, toxin accumulation in the body, working at night or frequent travel across time zones, unstable family life, death in the family, unhealthy work environments, and etc.)
