Kac Para Yarismasi

Arthritis Diet and Exercises

How to produce more brain cells. The
content of this video is based upon the book titled the Neurogenesis Diet and
Lifestyle, authored by Brant Cortright. The book summarizes our current
knowledge about how we can influence our brains neurogenesis, which is the
production of new neurons. It was previously believed that we stopped
creating new brain cells once we became adults. Science has proven this to be
false and coined the term brain plasticity. The brain is flexible,
everything we experience is constantly changing and shaping our brains to some
degree. The hippocampus might sound like it’s part of a college for hippos, but
it’s actually an important part of the brain, responsible for learning and
retaining new knowledge. Certain factors that you will learn about in this video
can have a big impact on the activity and brain mass of your hippocampus, and
the size of it is directly related to the level of neurogenesis. You can
increase your rate of neurogenesis at any age, and in the reference studies it
was possible to increase it by up to 500 percent. So, how can we increase our
production of new brain cells? The book categorizes these things in five areas:
diet, body, heart, mind, and spirit. Let’s take a closer look at each of these,
starting with the diet. The four most powerful dietary neurogenesis factors
are blueberries, omega-3 fatty acids ALA, DHA, and EPA, which are found in fish
or krill oil. By the way, if you’re vegan you should look into supplementing with
algae, because flaxseed oil is not adequate. Next up is epigallatecatechin gallate, or EGCG for short, which is a powerful polyphenols found in green tea.
However, chronic caffeine intake is detrimental to neurogenesis, so the
author recommends taking decaffeinated extract supplements. And lastly, curcumin,
a compound found in turmeric. Other food compounds and supplements that stimulate
neurogenesis include quercetin, vitamin e, grapeseed extract,
ginseng root, ginkgo biloba, goji berries, rhodiola rosea root, and lotus root. Let’s
move on to the body category. Exercise can massively increase your neurogenesis,
specifically exercise that increases your heart rate, for example high
intensity interval training. Other things include sex, proper sleep, music, silence,
sounds of nature, and simply being in nature, and lastly novelty and new
sensory experiences. The heart category is about emotions. Feeling good,
experiencing joy, love, interest, excitement, essentially positive emotions.
Of course nobody feels these things all the time, but optimally you should be
experiencing these things often. Relationships are huge influencers.
Positive relationships breed neurogenesis, while negative ones that
cause stress, anger, or anxiety, decrease neurogenesis. Feeling love increases
neurogenesis by the means of oxytocin, the hormone associated with love and
physical contact. When it comes to the mind we have learning, reading, writing,
problem solving, complex work that involves using cognitive abilities,
discussing ideas, musical training, and also mentioned in the book was that
there seems to be a very strong link between how much you use your mind early
during your life and the prevalence of Alzheimer’s later in life. For example,
nuns that were teachers had much lower chances of developing Alzheimer’s than
nuns that didn’t teach. This is called cognitive reserve. In the spirit category
we find mindfulness meditation, where you pay attention to your breathing, and
compassion meditation, which involves wishing wellness to others. Prayer can
also have a similar effect to compassion meditation. I want to end this video with
a list of things that decrease your rate of neurogenesis, and that you
should avoid if you want a healthy brain. These are: chronically elevated blood
sugar levels, high amounts of carbohydrates, sugar, overeating,
inflammatory foods such as fried foods, cooking oils, and factory farmed meat,
eggs, and dairy. Chronic caffeine intake, smoking, alcohol, obesity, stress, despair
lack of engagement, depression. Blows to the head can be devastating to the brain.
In fact a single concussion doubles a person’s chances of getting Alzheimer’s
later in life. Chemical and environmental pollution also play a role, for example
mercury which is found in many fish, is the second most neurotoxic substance in
the world. And lastly, deprivation of sensory
stimulation or emotional nourishment, basically living a boring life, not
experiencing interesting things, never doing anything new and living every day
exactly the same. And by the way, excessive TV is also linked to increased
risk of Alzheimer’s. I put countless hours into creating this video, so I
truly hope you enjoyed it. Links to the book and some of the mentioned
supplements can be found in the video description below. If you enjoy this
type of video and would like to see more, subscribe to this channel. I’ll see you
in the next one!

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