Best Power Foods, Habits, and Tactics For the Brain
Channel: Dr. Cheng Ruan, MD
Date: 13/05/2019

Factors that Affect Brain Healing:
Food, Stress, Exercise, Environmental Toxins, Relationships, Medications, Sleep, Timing of eating, Digital behavior,
Job.

Best Power foods listed below:

Best Omega 3 sources for the brain:
Wild Caught Cold Water Fish (Salmon, Mackerel, Cod Liver Oil)
Flax Seeds (whole, don’t buy pre-ground) 
Omega 3 Supplements
Chia Seeds
Walnuts
Soybeans (Buy organic edamame)
Hemp Seeds

Why chocolate can be good for your brain.
Good sources of dark chocolate has been shown to have antioxidant.
It has lots of Tryptophan to help upregulate happiness (serotonin)
It behaves like a cannabinoid (which helps with immune regulation)
It is a natural pain-killer (hits opioid receptors)
Flavanols in chocolate has been studied to protect the brain from memory loss issues.
Chocolate has been linked to increased intelligence scores

The benefits of green tea
Epigallocatechin gallate (EGCG) is green tea has been shown to protect brain cells.
Antioxidant properties are high.
Polyphenols also protect brain cells in dementia studies.
L-theanine in green tea balances brain neurotransmitter.
Caffeine, although a stimulant, has been shown in small doses, to help with working memory.

Coffee may be good for the brain in certain conditions:
Brand MATTERS
Packaging MATTERS
Time to drink coffee MATTERS
Where you buy MATTERS
Organic source MATTERS
Home storage MATTERS

So is caffeine good or bad for your brain?
Studies on the effects of Caffeine
Caffeine as a protective factor in dementia and Alzheimer’s disease – Journal of Alzheimer’s Disease
Decaffeinated coffee prevents scopolamine-induced memory impairment in rats – Behavioural Brain Research
Therapeutic Opportunities for Caffeine in Alzheimer’s Disease and Other Neurodegenerative Disorders – Journal of Alzheimer’s Disease Topic
HOWEVER, the use of caffeine containing medicines increase the changes of hemorrhagic strokes. - Stroke 2013

Dark colored berries
Anthocyanin is what makes blueberries its rich blue color, the deep red in cherry, and the purple in pomegranate. 
Protective to brain cells
Helps detox the brain and body
Has been studied to protect the brain from memory loss (dementia studies)
Please buy organic!

Plants are good for you
Aim for 9-13 Servings of Plant Foods Everyday
A typical serving is only half a cup of cooked vegetables, one cup of raw leafy vegetable, or a medium-sized piece of fruit. 
Aim for 3-4 servings of plant foods at every meal, including breakfast.
Eat from every color of the rainbow.

Does Eating Organic Matter?        Yes.
Pesticides found in food that hurt brain.
Organophosphates linked to:
Autism, Alzheimer’s, Poor recovery from stroke, Permanent nerve damage, There is NO safe level!
NOT JUST IN FOOD:
Golf courses, Pet flea treatments, Mosquito sprays, Inside schools 

Diets… which is best for me?
Ketogenic diet - A diet to induce the body to burn ketones rather than carbohydrates.
Paleo - A diet to mimic the ancient ways of eating.
Vegan - Eating plants only without any products made from animals.
Atkins Diet - high fat, low carb diet popular in the 90s and early 2000s
Carnivore diet - new trend eating only meat.
Whole 30 - Created by Melissa Hartwig focusing on eating clean, whole foods.

Fasting Techniques
Intermittent Fasting - Typically fasting 16 hours and eating 8 hours of the day.
Prolonged fasting - Fasting 24 to 72 hours usually, and up to 28 days.
Fasting Mimicking Diet - A specially designed diet to mimic the fasting state.
Alternate day fasting - Eating every other day
Circadian Rhythm Fasting - Eating only when there is sunlight outside (My favorite technique).

Sleep is MORE important THAN food
When healing the brain

Poor sleep leads to
 Delayed stroke recovery
 Worsening memory
 Worsening depression
 Impaired hormone function
 Increased toxic load

Sleep disorders increase stroke risk.

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This is a lecture given at Baylor College of Medicine Dept of Neurosurgery event that started a support group: Hemorrhagic Stroke and Aneurysm Support Group. This is hosted by Dr. Jan-Karl Burkhardt, a neurosurgeon. 
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Board Certified Internal Medicine physician who is passionate about helping others adopt lifestyle modifications for improving health/fitness.

 - Dr. Cheng Ruan

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Disclaimer: the contents of this video is educational and should not be considered medical advice. Always consult with your physician prior to making any decisions.