A Book Review: Younger Brains, Sharper Brains by Eric R. Braverman, M.D.
by Maggie Dail, M.A., Learning Specialist
Step Three: Diet and Nutrition for a Younger, Smarter You
Currently, studies explore the link between dementia to obesity. Leptin (from Greek leptos = thin) is a hormone whose receptors are in the hypothalamus, a part of the brain that works with the endocrine system to regulate hunger and metabolism. “As you age, your body can become resistant to the leptin message…”P. 136, 137
Nutrients that positively affect Leptin (highlighted text box p. 139)
Acetyl-L-carnitine
Carnitine (easily found in a powder)
Conjugated linoleic acid
Integra-Lean irvingia
Melatonin
Omega-3 fatty acids
Resveratrol
Vitamin D
Braverman references his earlier book, The Younger (Thinner) You Diet as a plan to lose weight correctly, slowly and permanently. It encourages nutrient dense foods, especially a proper leptin level. He encourages eating as much as you can of these things: (p. 140)
Apples
Berries
Broccoli
Carrots
Coconut oil
Cruciferous vegetables
Eggs
Flaxseed oil
Leafy greens
Lean meats
Low-fat yogurt
Olive Oil
Oranges
Pears
Plums
Poultry
Salmon and other fatty fish
Spinach
Unsalted almonds
White foods (breads, pasta, rice, pastries and potatoes) are simple carbohydrates that metabolize quickly into sugars and then into fat. Complex carbohydrates are much better since they take longer to metabolize. “And, more important, they (complex) supply the body and brain with glutamine, the amino acid that is the precursor to GABA.” Inositol is also great. P. 141
Foods high in both glutamine and inositol are the best choices: p. 142
Bananas
Beef liver and other organ meets
Broccoli
Brown rice
Citrus fruits
Halibut
Lentils
Spinach
Tree nuts
Whole grain products
Braverman gives a list of foods with tryptophan to choose when you are blue (avocado, chicken, chocolate, cottage cheese, duck, egg, pork, turkey and wheat germ). P. 142, 143
For better memory (acetylcholine): almonds, beef, broccoli, broccoli rabe, cabbage, egg, fish, hazelnuts, beef and chicken liver, peanuts and peanut butter, tofu, wheat germ. P. 143-144
Choosing Healthy Fats – “Diets that are high in saturated fat and cholesterol are significantly linked to an increase of dementia, while diets high in healthier fat choices, such as omega-3 fatty acids and olive oil, are linked to a significantly reduced risk of dementia.” P. 144-145
He also includes lists of: best dairy products, foods that help you focus and foods to avoid in order to focus. P 146-148
Next time we continue to look at this step and learn Braverman’s “10 Rules For a Younger, Smart You.”
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