(KUTV) Salt Lake City - Dr. Shawn Talbott is a Psycho-Nutritionist who "studies how to help people use natural approaches to feel and perform their best". Dr. Talbott joined Brooke on Fresh Living to share his diet & lifestyle tips for Brain Health.
Dr. Talbott writes:
"June is Brain Awareness Month! Did you know that Alzheimer’s disease kills more people than prostate cancer and breast cancer combined? As our brains age, they can slow down so we have trouble with memory, and mood, and motivation. This slowing down is caused by changes in neurotransmitters, reduced blood flow, and buildup of dysfunctional proteins called amyloid. These amyloid proteins can interfere with the function of brain cells (neurons) and eventually lead to neuron destruction (brain cell death).
Sleep - 7.5 [hours] per night clears amyloid (by “flushing” amyloid away from neuron buildups). Sleep loss is the most predominant risk factor for Alzheimer’s risk (more than age, genetics, etc).
Intense Exercise increases brain blood flow, loosens amyloid for clearing. Total of just 3 hours per week of exercise (30min x 6 days per week = 2% of your day)! -2/3 cardio (alternate fast/slow walking) -1/3 strength (full body = legs, back, chest, shoulders, arms).
Eat Anti-Inflammatory Foods and Spices -healthy fats (avocado, olive oil, nuts, fish oil) – the brain is mostly Fat (~60%)! -spices (turmeric, oregano, basil, rosemary, thyme, cinnamon, nutmeg) -Fast once per week = 14h to 16h to increase autophagy (cellular housekeeping) -stop eating after dinner -skip breakfast -eat a healthy lunch -controls blood sugar Social Connection and Brain Exercise"
You can get more advice from Dr. Shawn Talbott by going to DocTalbott.com.