Take responsibility for your brain and nervous system health!
It’s been eight years since I was diagnosed with RSD, due to a work place accident. If I had continued to follow doctor’s orders I would be walking with a cane today. In early 2012, I decided that I’d had enough after hobbling passed my surgeon’s Bentley in the hospital’s parking lot. My goal was to be able to walk, run, and live a great life filled with physical activity. Brain and nervous system health were the keys. Even though I was determined to succeed, getting the right information, was a little more difficult than I imagined.
Of all the many specialists that I’d seen regarding my neuropathy not a single one asked me about my diet, sleep and exercise. They were all focused on their training. The surgeons wanted to do another operation. The pain specialists wanted me to try another medication. You get the idea.
Trial, Error, and Research
Through research and speaking to nutritionists, and fitness experts, such as Mark Sisson, I decided that food was to be my medicine. It took me several years to figure out truth from dogma when it came to brain and nervous system health. I’d like to give you the three nutrients and some foods and supplements that I found most useful to reduce the inflammation of my nervous system, and improve my cognitive function.
Creatine is one of the most researched natural supplements.
Few experts would argue the benefits of having enough creatine in their diet. Some folks think, creatine is just for athletes that want to put on more muscle. Well it’s also important for brain cognition too. It’s also important to the central nervous system. Creatine recycles ATP. The human central and peripheral nervous system, relies on ATP. Brain and nervous system health recycles its own body weight in ATP each day. ATP is also a precursor to your DNA.
Best source of creatine
Red meat is a reliable source of creatine. It’s also a great source for zinc, iron, and B vitamins. Grass fed and locally raised cattle or bison are usually the great sources of red meat. Sea food like Albacore tuna are also good. In fact, you can get up to 5 grams ( a good daily amount) of of creatine from a pound of fresh tuna fish. I doubt many of us can eat a pound of fresh tuna a day. So what can do you to up your intake of this valuable nutrient?
My preference is always to get my nutrition from food. However, Vegans, vegetarians, and people who normally do not eat much red meat or seafood can get the benefits of creatine without eating meat! They can benefit by taking a supplement called polyethylene glycosylated creatine. I find that it works better for me, than creatine monohydrate. You be the judge. Either one would be beneficial to your brain health!
Your body needs magnesium for pretty much everything you do. It’s one of the most important minerals for your overall health. Magnesium helps regulate your immune system, heart rate, and metabolism. If you are having troubles with injuries that will not seem to heal, magnesium can help.
Best sources of magnesium
Some of the best food sources are leafy greens like spinach, and kale. Seafood like salmon, and tuna are great. Black beans are dood, although some people don’t do well with legumes, so figs and bananas might be best for you in that case.
There are many types of magnesium products. They have several uses. You should know which one would work best for your needs. For instance, if you picked up a bottle of magnesium, at your local GNC, it might be magnesium oxide, which is commonly used as a laxative. Magnesium oxide is not as soluble as some of the other choices. That’s why it’s an excellent laxative. Your body will eliminate it quickly. Remember Milk of Magnesia?
I take Magnesium Orotate, which is known to have the greatest effect on the heart and nerves, at the cellular level. There are several choices that could work best for you. Some of these include magnesium sulfate otherwise known as Epsom Salts, Magnesium Chloride which comes in topical solutions as well as tablet form, and chelated forms such as Magnesium Malatate.
Zinc deficiencies have been linked to immune system disorders, and poor cognitive function. It’s the most common mineral deficiency along with iron.
Food sources for more zinc!
Pumpkin seeds pack about 7 milligrams in a single cup. That’s about half of a daily dose. Grass fed beef, lamb, and some fish are also good sources. Throw some pomegranate seeds on your salad for a delicious dose of zinc! One of my favorites is cocoa powder. I’ll put about 2 ounces of unsweetened cocoa powder in my afternoon veggie shake. That gives me about 5 milligrams from eating something that tastes chocolaty and satisfying!
Taking a zinc supplement
The most bio available form of zinc is chelated zinc orotate. Avoid zinc gluconate. It has poor absorption. and you’d be wasting your money.
Take Magnesium and Zinc Separately
Magnesium and zinc are involved in virtually every bodily process. these two minerals are essential to brain and nervous system health. They are often packaged together as a sleep aid. This is very convenient. Although, I recommend that you take them separately, for reasons of absorption. Zinc and Magnesium will fight for absorption when taken together so you should maybe take zinc in the morning and then take the magnesium about an hour later. If you prefer to take zinc and magnesium together, try using ZMA. There are several versions of this on the market. Just remember magnesium and zinc are best absorbed on an empty stomach, but if it messes up your stomach, then eat a light meal with your supplements.
Eat loads of leafy greens!
There are so many benefits to eating more dark leafy greens that I don’t know where to start. Fiber, antioxidants, magnesium, potassium, and iron are just some of the nutrients that will keep you sharp and fit for years to come.
That said, I’m not a big kale fan. It’s not like I hate it. It’s just – everywhere. Swiss chard, bok choy, and dandelion greens are some of my favorites. I’ll eat some collard greens in the morning with some soft-boiled pastured eggs for a load of minerals like magnesium, zinc, and potassium. Pastured eggs are a great source of omega three fatty acids, which help your brain synapses fire more efficiently. These fats are highly bio-available in pasture raised eggs.
More than 100 million U.S. adults are now living with diabetes or pre-diabetes, according to a new report released today by the Centers for Disease Control and Prevention (CDC). The report finds that as of 2015, 30.3 million Americans – 9.4 percent of the U.S. population –have diabetes.
To improve your overall health and wellness and not just your brain and neurological health, eat less sugar. In fact, cut out all processed foods and sugar from your diet. carbohydrate is one of the most important macro-nutrients. You don’t need to rely on pastas, breads, and other processed carbs. You’ll get plenty when you start eating more vegetables everyday.
I hope that these tips are helpful to you. Please subscribe!