“Nobody Who Ever Gave His Best Regretted It.”
―George Halas
Sleep
“Happiness consists in getting enough sleep. Just that, nothing more.”
―Robert A. Heinlein
Getting proper sleep, quality and quantity is essential since, during sleep, your brain rebuilds and repairs itself by cleaning out any unwanted buildup of protein/plaque such as Beta-Amyloid, as researchers found in an article published in Sleep [1]. High levels of B-Amyloid may be early indicators for future Alzheimer’s disease.
It is well accepted that sleeping at least 7-8 hours of sleep per night and tracking your sleep using a device such as the Fitbit Charge 4 will increase your overall wellbeing, brain health, and performance.
Exercise
“All truly great thoughts are conceived while walking.”
―Friedrich Nietzsche
Exercise, in particular, aerobic exercise, has been shown to significantly increase the levels of neurotrophins such as brain-derived neurotrophic factor (BDNF), which is a protein causing neurogenesis and helping growing new neurons and repairing existing ones, as researchers could demonstrate in an article published in Cell [2].
Nutrition
“All you need is love. But a little chocolate now and then doesn’t hurt.”
―Charles M. Schulz
It’s no surprise that the first three strategies encompass nutrition, sleep, and exercise.
- no sugar (reduces inflammation)
- no overeating
- plenty of greens (from vegetables)
- broccoli and green, leafy vegetables which contain vitamin K and other powerful antioxidants
- dark chocolate – rich in flavonoids and other antioxidants
- avocado, high in vitamins C, E, K, B6 and riboflavin, niacin, folate, magnesium, potassium, and a good source of fats
- eggs which include B vitamins and choline
- nuts which contain healthy fats and vitamin E
- fish that contains omega 3 fatty acids
- blueberries are some of the best health foods for the brain that has potent antioxidants
- a daily dose of MCT oils is excellent for brain health and staving off neurodegeneration
- drink coffee and tea that contains healthy polyphenols
- turmeric is an effective anti-inflammatory
Meditation
“You have power over your mind – not outside events. Realize this, and you will find strength.”
―Marcus Aurelius
Meditation is a mindfulness and stillness technique that can technically be performed in different ways. Usually, it involves sitting still with your eyes closed, listening to calming music or a guided talk, or just repeating a mantra. These practices can generally be done in only a couple of minutes every day.
Gratitude
“Do not spoil what you have by desiring what you have not; remember that what you now have was once among the things you only hoped for.”
―Epicurus
Supplementation
“To eat is a necessity, but to eat intelligently is an art.”
―François de la Rochefoucauld
Organic Bacopa Leaf Extract: a herb that has been shown to support memory, increase brain blood flow, increasing neurotransmitter production.
Uridine: an underrated cognitive enhancer, is a nucleotide that acts as a precursor to synthesize membrane phospholipids and brain synapses. It has been shown to support alertness and concentration significantly.
Organic Lion’s Mane Extract: contains multiple compounds that provide protection for neurons and boost Nerve Growth Factor (NGF) to help repair and create new neurons.
Citicoline: A form of dietary choline which converts into CDP-Choline in the brain. CDP-Choline is the precursor to Acetylcholine – a neurotransmitter that supports muscular control, memory, and learning in humans.
Organic Huperzia Serrata Leaf Extract: Highly concentrated source of Huperzine A. Worldwide studies have shown that Huperzine A supports learning and memory by slowing down acetylcholine breakdown. Huperzine A may be used for both short-term brain boosts, such as preparing for a test, or more long-term needs, such as reducing the memory loss associated with normal aging.
N-Acetyl L Tyrosine: This is an acetylated form of the amino acid L-Tyrosine. The acetylation ensures it becomes highly bioavailable. N-Acetyl L-Tyrosine is a specific form of Tyrosine that can’t be obtained through food and has tremendous benefits on the brain activity.
Methylated Vitamin B12: Vitamin B12 complements this formula in its superior methylcobalamin form. It contributes to normal psychological function and the functioning of the nervous system.
It goes without saying that all of these are in Maximum Mind in high purity forms and at effective doses.
Literature
- Benedict, C., Cedernaes, J., Giedraitis, V., Nilsson, E. K., Hogenkamp, P. S., Vågesjö, E., … & Schiöth, H. B. (2014). Acute sleep deprivation increases serum levels of neuron-specific enolase (NSE) and S100 calcium-binding protein B (S-100B) in healthy young men. Sleep, 37(1), 195-198.
- Phillips, C., Baktir, M. A., Srivatsan, M., and Salehi, A. (2014). Neuroprotective effects of physical activity on the brain: a closer look at trophic factor signaling. Front. Cell. Neurosci. 8:170.
