3. A: Add Omega 3 from Food Sources
The effects of dietary omega-3 fatty acids on the brain have been extensively studied, and a wealth of information relates to omega-3 fatty acids and a healthy brain. The best way to consume more natural omega-3s is to incorporate more of the following from foods into your diet (no established evidence that supplements work in the same way!). Check out some of these from our store listings.
- Raw unsalted nuts: almonds, hazelnuts, walnuts, cashews
- Seeds: sesame, flax, hemp, pumpkin, chia, sunflower
- hall olive
- avocado
- Extra virgin olive oil. Canola, peanut, and avocado oils are rich in omega-3s, as they are rich in compounds such as antioxidants, healthy monounsaturated fats, and polyphenols, which are especially good for the brain. , extra virgin olive oil is preferred for cooking and dressings. Many brands of extra virgin olive oil create “backup” varieties with richer, more robust and complex flavors from a more selective process of selecting the olives they use.na
- Fatty fish: salmon, trout, herring, sardines, anchovies, albacore tuna, mackerel, oysters, arctic char, black cod
When you buy fish, know where it comes from. Avoid fish from polluted waters or where the mercury content in the fish is too high. Mercury is a heavy metal that can harm the brain and cannot be easily eliminated from the body.at the Monterey Bay Aquarium seafood watch website Helps select the cleanest fish (wild or farmed) harvested with minimal environmental impact.
4. R: Reduce quantity
By preparing your own meals at home, using smaller plates, and avoiding second and third helpings, you automatically keep your portion in check. Know what you’re putting into the meals you’re cooking, and have better control over ingredients and portions. When possible, avoid fried foods and simmer, poach, steam, or bake. This is another reason to cook more at home. You’ll need to decide how to control the use of mystery oils, sauces, and additional ingredients that come with food from restaurants. When the meal arrives, eyeball how much is enough and put the rest in the box.
of keep sharp, I didn’t cover fasting exhaustively, but I would like to share some new research that has emerged since publication. “By optimizing the bioenergetics, plasticity, and resilience of neurons, they may counteract a wide range of effects,” according to the paper. A series of neurological disorders. The authors boldly state: Benefits may come from completely reducing calorie intake, but another paper suggests that calorie restriction results in a surge of beneficial stem cells to replenish cells that cannot withstand fasting. I’m here. I don’t think the data is strong enough to recommend one type of fasting over another, but there are generally four types of fasting to consider (“intermittent fasting”).
- Timed meals (16/8 or 14/10 splits). In this option, we set a time frame for fasting and eating. For example, the 16/8 protocol only eats within 8 hours and fasts for the remaining 16 hours.
- Twice a week method (5:2 method). According to this formula, eat normally 5 days a week and reduce your calorie intake to a quarter of your daily requirement for the remaining 2 days. For most women, this means reducing the calorie load to about 500 calories per day for her. For men, it’s about 600 calories. Do not fast on consecutive days. Have regular meals during fasting days. For example, you can fast on Mondays and Thursdays.
- Alternate day fasting. To use this method, limit calories every other day (again, 500 calories for women and 600 for men) and eat normally on the other days.
- Fasting for 24 hours (or eat: stop: how to eat). However, before trying a full 24-hour fast, it’s ideal to try the previous options first and take your metabolic state into account. For example, if you have diabetes, you will need guidance on any type of fasting regimen.
You should check with your doctor before trying any intermittent fasting protocol. Do not fast if you have blood sugar problems, heart disease, or a history of eating disorders. There is still a lot of controversy about intermittent fasting, which can affect you in unexpected ways, so if you want to try it, give it a quick try and let us know your experience in detail. Record how you feel, how your hunger cues change, and whether you get what you want. I want to get out of it (e.g. weight loss). It’s not for everyone. Again, check with your doctor first.
Here’s how to do it for beginners. Start by cutting out food and caloric beverages by 7pm (water is fine), skip early breakfasts, and delay eating until 11am. Achieving a fasting state is practically easy with natural overnight abstinence. After 12 hours of fasting, she improves her metabolic health every hour. I eat only when the sun is shining.
5. P: Plan ahead
Don’t go hungry without planning your meals and snacks. Make a meal plan this week. can be selected or used. 12 weeks to a sharper you A workbook to fill in your own blanks based on the above guidelines.
Adapted with permission of Copyright © 2022 by Sanjay Gupta. 12 weeks to a sharper you By Sanjay Gupta, published by Simon & Schuster
