Sometimes the best things in life are the ones you didn’t go searching for, but somehow manage to find you!
My husband and I have decided, for the time being, (and that time being snowmobiling season), that every other Saturday is our “day off.” While I am not a huge fan of this arrangement, I have taken my last my last 3 “days off” to first get a massage and second to roam the isles of our local thrift stores and scan the book shelves while getting my thrill of people watching. I have found both the people and the books interesting!
I have found several Nutrition, Happiness, and Leadership Books, some even autographed by the author. My favorite finds seem to be centered around the Brain! So, it’s no wonder that my first Thrift Store Read is ‘The Better Brain Book’ by David Perlmutter, M.D., FACN and Carol Colman.
While this book has been on the market for just under 20 years, being published in 2004, I still find its content to be relevant, fascinating, and true. Yes, I know that research has been advanced in some areas, but some key principles still remain true.
Did you know that taking Aspirin, Antibiotics, Antidiabetic Drugs, or even Estrogen in the form of Birth Control depletes your body of essential B Vitamins? Me either. This is something no doctor of mine has ever told me. Maybe it’s not their responsibility and it’s ours? I don’t know. Either way, it’s important and valuable information that is somehow falling through the cracks.
Dr. Perlmutter lists several commonly used Drugs and what essential Vitamins are depleted from our bodies as a result of taking them. I can honestly say I was shocked.
I understand that certain medications are necessary for certain people’s ailments. However, by taking an over-the-counter supplement and eating certain foods to boost the depleted vitamin category, it takes immense pressure off of your brain and body.
I found B Vitamins to be the most interesting. “If you are irritable, unhappy, and really feel like you’re “losing it,” chances are you are low on one or more B Vitamins. Low levels of B Vitamins are typical among people suffering from depression, memory problems, and dementia. B Vitamins are critical for brain health primarily because they control homocysteine, the amino acid naturally produced by the body. High levels of homocysteine can promote inflammation, damage blood vessels delivering blood to the brain, and kill brain cells.”
Dr. Perlmutter does provide recommended doses based on answers to questions found in his Brain Audit. He also recommends getting your Homocysteine Levels checked annually when you have your physical completed. The test results will be a better guide to the dosage of B Vitamins needed.
I always enjoy a good discussion on Nutrition. Dr. Perlmutter says,
“Food is powerful medicine. Simple changes in your diet can protect your body and your brain against aging, debility, and disease. You have a choice. You don’t have to follow the standard American diet and continue to walk around in a forgetful fog! Get the fattening, starchy junk foods off your plate (refined, processed grains such as white bread, white rice, chips, white pasta, sweetened cereals) and replace them with real food such as unprocessed, whole grains loaded with brain-boosting B Vitamins and antioxidant-rich fruits and vegetables. Eliminate the unnecessary sources of sugar (such as soda and other sweetened beverages and snack foods) that are adding on those extra pounds and wildly accelerating the formation of free radicals.”
I found it interesting to learn that the “most important nutrient for your brain is fat. The brain, the most metabolically active organ in the body, is constantly replenishing and repairing itself. Much of the food we eat not only ends up being used by the brain for energy but ends up in the brain itself. The brain needs fat more than any other nutrient, because the brain is made of fat. The problem is that if we feed it unhealthy fats, we wind up with an unhealthy brain.”
I appreciate the time he took to discuss the four categories of fat in the foods we eat. The first type of fat is Monounsaturated Fat. Dr. Perlmutter calls this fat the “brain-friendly fat.” You can find Monounsaturated Fat in common cooking oils such as Olive Oil or Canola Oil. It can also be found in some forms of Safflower Oil, nuts, and avocados. “Naturally high in antioxidants, monounsaturated fats are subject to less oxidative damage than other types of fat. That means that when they become incorporated into your brain cells, they are less vulnerable to free radical attack, which means they are less prone to damage.”
The second type of fat makes sluggish brain cells and is called Saturated Fat. Limited amounts of beef, pork, lamb, chicken, eggs, and whole-fat dairy foods are fine. Dr. Perlmutter suggests about 10% of your daily caloric intake is ok. However, at this time, Americans were eating about three times that amount of Saturated Fat every day! “These fats are more prone to oxidative damage than monounsaturated fats, which can increase the risk of free radical damage to your cells. A diet high in Saturated Fat can raise the level of homocysteine, the amino acid that in excess is toxic to your brain. At any age, high levels of homocysteine can cause memory problems and mood disorders and may increase your risk of developing Alzheimer’s Disease.”
Thirdly, Dr. Perlmutter discusses Polyunsaturated Fat. This fat is great for the brain in some forms. The only problem that he sees is that we don’t eat enough of them. “Polyunsaturated Fats include the all-important essential fatty acids, fats that cannot be made by the body but must be obtained through food. There are two types of essential fatty acids: Omega 3 Fatty Acids and Omega 6 Fatty Acids.”
I don’t know about you but when I think about “Omega 3s,” I instantly think of all of those children’s vitamin commercials promoting the addition of Omega 3 to their vitamins. However, what they leave out or what most marketing ads leave out is what Omega 3s actually are and what sources do they come from other than their Omega 3 enhanced vitamin pill. I guess if they added that into their commercials no one would purchase their product.
Omega 3 Fatty Acids are the best sources of fat for your brain and are broken down into two other fatty acids: Eicosapentanoic Acid (EPA) and Docosahexanenoic Acid (DHA). “Healthy, well-functioning brains contain high amounts of DHA. But maintaining the optimal amount of DHA for the brain can be a problem. Although they body has no trouble making enough EPA, many people are unable to produce adequate amounts of DHA on their own. Excess consumption of bad fats (Saturated Fat and Trans-Fatty Acids) and alcohol can interfere with the conversion of Omega 3s to DHA. What happens if you don’t make enough DHA? Low levels of DHA in adults are associated with decreased cognitive function, depression, moodiness, irritability, slow response time, and Alzheimer’s Disease.”
How do I increase my consumption of Omega 3s? It’s simple, eat for cold water fatty fish (Salmon, Tuna, etc.), deep green vegetables (Collard Greens, Kale, etc.), and some grains and seeds (Pumpkin Seeds). Dr. Perlumutter suggests also taking DHA in the form of a vitamin pill.
“Omega 6 Fatty Acids are found in cooking oils, nuts, and most seeds and cereals. Vegetable oils (corn oil, peanut oil, sunflower oil, and margarine) are the primary sources of Omega 6 Fatty Acids in the diet and unfortunately, are not the best fats for your brain. Commercially processed oils and margarine are converted into Trans-Fatty Acids in the body, which promote free radical production and inflammation.” With that being said, are their any good sources of Omega 6 Fatty Acids and if so, what are they? The answer is yes! “Good sources of Omega 6 Fatty Acids include avocados, walnuts, seeds, and borage oil, an oil made from the borage plant that is sold in capsules as a nutritional supplement.”
Finally, the fourth type of fat are the dreaded Trans-Fatty Acids. Dr. Perlmutter says, “Get these fats off your plate!” This type of fat “can make your cell membranes hard and rigid. This destroys the cell’s ability to make energy, get adequate nutrition, or communicate with other cells. Trans-Fatty Acids will interfere with your brain’s ability to perform well. A brain filled with Trans-Fatty Acids is going to age faster and become progressively less functional. These fats are also linked to an increased risk of diabetes and heart disease, two ailments associated with an increased risk of dementia and depression.”
I know I don’t want to increase my chances of having any of those. Do you? To lower our intake of Trans-Fatty Acids we need to remove any and all traces of processed baked goods and fried foods. I know this is not an easy task because most of the American Diet is full of processed baked goods and fried foods. No wonder we are all suffering from something! It is also recommended to avoid purchasing food products that contain “partially hydrogenated vegetable oil” or “partially hydrogenated vegetable shortening.” Dr. Perlmutter cautions us, “Perhaps the most dangerous aspect of Trans-Fatty Acids is that they crowd out healthier fats. Even if you eat lots of good fat along with Trans-Fatty Acids and take an essential fatty acid supplement, the Trans-Fatty Acids are the ones that will end up in your cell membranes!”
Here are a few other dietary suggestions from Dr. Perlmutter:
1. Eat a mixed green salad every day.
2. Eat more cruciferous vegetables. (broccoli, beet greens, collard greens, kale, cabbage, etc.)
3. Read your food labels. If you haven’t heard of the ingredients listed, don’t buy it and definitely don’t eat it.
4. If you choose to not eat organic vegetables, wash them in a mild soap solution and then rinse thoroughly in cool water. Do not eat the outer leaves of lettuce and cabbage where pesticides are more likely to be present.
5. “Don’t drink soda or other sweetened beverages. Please avoid diet soda—it contains artificial sweeteners that can overexcite brain cells and damage them.”
6. Eat more blueberries and blackberries. “They contain powerful antioxidants that help protect small blood vessels from free radical damage and may improve the blood flow within the brain.”
Dr. Perlmutter takes the time to discuss the “The Three Rs”: Rest, Relaxation, and Recreation. “This prescription is easy to follow but of vital importance for a well-functioning brain.” I believe that getting proper rest, taking time to relax, and participating in recreational activities also helps to boost our mental health, allows us to be more present in our relationships and in our lives, and relieves our bodies from the beating it takes from daily stress.
Rest
Did you know that “on average, we sleep 20% less than we did 100 years ago, when nine and a half hours of sleep a night was the norm?” Dr. Perlmutter says, “If you’re not getting between 7 and 8 hours of sleep most nights, you are probably not performing at your mental peak, and you are putting the health of your brain at risk!” I understand that getting the recommended 7 to 8 hours can be challenging at times. Trust me. I remember what it was like having a newborn baby and having to be up at all hours during the night to care for your new arrival! Whatever the reason for your lack of sleep, it’s time to start making your sleep a priority! Your body and brain will thank you!
Sleep is a time when your body repairs cells and makes new ones, a time when your brain processes information, and a time when your brain cells can clean out waste products.“Losing even one night’s sleep has a marked physiological effect on the body. The disease-fighting cells of your immune system are weakened, leaving you more vulnerable to infection. Your body pumps out higher levels of stress hormones, which cause a spike in blood sugar levels.”
Dr. Perlmutter suggests that “if you can’t fall asleep within 15 to 30 minutes at night, if you wake up frequently during the night, or don’t wake up feeling refreshed—please review the following:
1. Do you have an underlying medical problem? “If you are tossing and turning at night, be sure to get a complete physical examination to rule out any underlying medical condition, or medicine you may be takin for it, as the cause.”
2. Are you overcaffeinated? “If you find that you are up tossing and turning at night, and you are a caffeine user, try cutting back or cutting out caffeine altogether.” Just remember that reducing your caffeine intake a little at a time is best when you are used to large amounts.
3. No smoking at night. Remember that nicotine is a stimulant. “It’s best not to smoke at all, but if you do, refrain from smoking for at least 2 hours before bedtime.”
4. Pass on the nightcap. “Alcohol may knock you out quickly, but it can interfere with the deepest phases of sleep and cause frequent nighttime awakenings.”
5. Exercise helps…to a point. “Lack of exercise is a major cause of insomnia, but too much exercise too close to bedtime can also cause insomnia.”
6. Is stress keeping you up?
Relaxation
Relaxing is hard for most people. It can be hard to make the time to relax. It can be hard to know how to relax. But the truth is, it is necessary for your health! “Although you don’t have the power to stop bad things from happening, you do have the power to control how you respond to them. You don’t have to let stress get the better of you, and you certainly don’t have to sit idly by while it puts your brain and body in jeopardy.”
Did you know that by taking a simple 20-minute walk every day you can reduce your risk for Alzheimer’s Disease by 30%? Did you know that certain forms of yoga can lower high blood pressure, relieve arthritis, and reduce the risk of heart disease? Yoga breathing relaxes the sympathetic nervous system and calms the worry center (locus ceruleus) in the brain stem. Are you struggling with Depression? Let exercise be your prescription.
For me, my daily morning movement and meditation are a non-negotiable! I have to do them every day or I am not in the proper mindset to handle my daily stresses that mainly come from being at stay-at-home mom. It seems that a few of my children have hit what I call the “whiny and screaming phase.” Where it seems like almost every word out of their cute tiny little mouths comes out in the form of a whine or a scream. This would leave just about anyone wanting to pull their hair out after hearing this all day long. I have noticed that on the days I have completed my morning movement and meditation, my mental capacity for handling their whines and screams is stronger and I make it through the day not losing control of my temper compared to when I don’t complete my morning routine and I have lost the battle just after my children wake up.
It’s time to get out your planner or phone and schedule time for you to move your body, because if you do not schedule time, let’s face it, exercising won’t happen! It doesn’t have to be an hour each day, Dr. Perlmutter suggests exercising for at least 30 minutes 5 days a week. That’s only 2 ½ hours of your time per week! Please remember, “Your appointment with yourself is as important as your appointment with others! Don’t break it!”
Recreation
Finally, let’s talk about my husband’s favorite thing: Recreational Activities! He enjoys mountain biking, motocross, and as I mentioned earlier, snowmobiling. Recreational Activities has been a struggle for me as of late. Most of the activities that I enjoy have been squashed by COVID. Dr. Perlmutter describes Recreational Activities as “doing something you enjoy outside of work.” From his definition, I could count my new found obsession with reading nutrition and health and wellness books as my form of Recreational Activity. With the thought of summer coming, I am looking forward to planting my garden and growing all kinds of fruits and vegetables to support my new eating habits. I am also looking forward to getting outside to hike and explore the beauty that I have right outside my door.
Dr. Perlmutter says that by participating in Recreational Activities, we preserve our brain function, shut out all the irritants that cause stress, stimulate portions of your brain that would otherwise lie fallow, stimulate brain cells, and give your body a chance to recover and regroup.
This book has opened my eyes to a lot of valuable information that seems to have been lost in communication. I have started to make some major changes to my diet and my supplements from the things that I have learned from reading this book. So far, I am noticing the positive benefits. My sleep and my energy have improved and I am looking forward to noticing other added benefits in the future!
I would recommend this book to anyone who believes that their brain is not functioning as good as it used to or wants to try to prevent major diseases from creeping in on them. I am assuming that includes most of you! So add this book to your reading list!
All quotes were take directly from
‘The Better Brain Book’
written by David Perlmutter, M.D., FACN and Carol Colman.
For more information on Dr. Perlmutter please visit the follow links:
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