The Danger of Excessive Vaccination During Brain Development ...
Nutrition for improved energy, brain & sleep · – Regular exercise can lower cholesterol and...
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Nutrition for improved
energy, brain & sleep
Anjanette Fraser The Natural Alternative
Health & Wellbeing Ltd
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Blood sugar
Normal
Elevations caused by:
• Sweet foods
• Stress?
• Caffeine?
Improving energy
Wake
Sugar
cereal
Crave
Coffee/biscuits
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Foods we absorb quickly
Simple
Carbs
Bread
Pasta
Rice
Cakes
Biscuits
Banana
Grapes
Dried fruit
Mango
Apple
Pear
Berries
(fruit with skin)
Fruit?
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Foods we absorb more slowly
Meat
Fish
Dairy
Eggs
Soya/quinoa
Fibre Fruit/veg with skin
Oats
Peas/beans/lentils
Fats Fish
Nuts & seeds
avocado
Protein
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Sleep cycle Stage 1
Light sleep where
drowsiness &
sleep begin
Stage 2
Stages 3 & 4
Deepest sleep
Growth hormone released
Children spend most time
here
Blood pressure drops,
muscles relaxed
REM
After 70-110 mins sleep
Revitalizes the memory
Dreaming is likely to occur
Body is paralysed except
diaphragm and rapid eye
movements
Each cycle lasts
90-120mins.
4-5 cycles per sleep
Stage 2
5-10mins after falling asleep.
Chemicals block senses
making more difficult to wake
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Sleep friendly chemistry
• Milk
• Chicken
• Seeds
• Nuts
• Cheese
Tryptophan (amino acid)
Serotonin (neurotransmitter)
• Darkness
• Food
sources; oats,
bananas,
peanuts,
grape skins,
walnuts
Melatonin (hormone)
5-HTP (supplement)
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Alcohol will help you sleep?
• May help you relax as
promotes release of GABA
which switches off adrenalin
• Less REM sleep
• Volume of fluid (alcohol is also
a diuretic)
• Can cause heartburn causing
you to wake up
• Increase in snoring as
muscles in throat, mouth and
nose relax
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The ageing brain - dementia
• Estimated 1/3 people born in the UK in 2015 will get dementia
• Alzheimer’s (most common form of dementia):
• Mild: confusion, forgetful, lost, finding words difficult
• Moderate: decline in memory
• Severe: confused, hallucinations, violent, demanding, suspicious
• Caused by damage from disease (such as Alzheimer’s) or a series
of strokes
• Problems with short term memory usually the first sign
Effects 850,000
people in the
UK in 2015
1% over 65 have
dementia,
increasing to 6%
(late 70s) and 20%
(late 80s)
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Reducing the risk of dementia • Diet
– Reduce saturated fat (cholesterol)
– Increase good fats (fish, nuts, seeds, avocado)
– high fibre (5-a-day)
– reduce salt (<6g day/1tsp) to reduce blood pressure
– Include B vitamins (6, 9, 12) to lower homocystein. High homocystein may be linked to brain shrinkage
• Weight
– Overweight increases risk of high blood pressure and dementia
• Exercise
– Regular exercise can lower cholesterol and blood pressure. Also increases oxygen flow to the brain
• Alcohol
– Excessive amounts can increase blood pressure. Daily limit is 2-3 units women and 3-4 units men)
• Smoking
– Causes arteries to narrow therefore increase blood pressure
• Use it or lose it
– Crosswords, puzzles, memory games, use the opposite hand to brush hair/teeth
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Good fats • The human brain (dry) is nearly 60% fat, therefore crucial for brain
performance
• Our bodies cannot make Essential Fatty Acids, yet they are essential for brain function – we therefore need to get them from food
• Serotonin (feel good hormone) requires these good fats for transportation
• Fish (e.g. sardines, mackerel, salmon) are high in omega 3. This good source of protein also boosts serotonin
• Flaxseeds & walnuts are also a good source of omega 3
• Mild depression – a group of people with mild/moderate depression were given either 300mg fish oil capsule or placebo. Treatment with fish oil was clinically effective
• Anxiety – 68 medical students were given 2g fish oil or placebo. After 12 weeks the group on fish oil had less levels of anxiety.
• Deficiency signs – dry skin, dandruff, mild depression, high cholesterol
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Healthy on the inside
• There is an increasing amount of evidence between
the gut-brain link
• Unhappy digestion can lead to an unhappy mind –
anxiety is common
• Serotonin has calming effect and is found in
intestine walls as well as the brain
• Check for food allergies – symptoms can include
‘brain fog’, depression, anger, loss of motivation
• Wheat and dairy are among the most common
triggers
• Probiotic supplements are essential after antibiotics
to rebalance digestion
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B vitamins
• Crucial for energy and balanced mood (creation of
neurotransmitters)
• Possible B vitamin deficiency in dementia/Alzheimers
• Most important are B6, B9 (folic acid) & B12
• B12 more difficult to obtain with age and if vegetarian
• Choline (a B vitamin) makes acetylcholine (neurotransmitter)
which helps to restore and recall memory and for
concentration/focus
• Can boost acetylcholine levels by eating;
- egg yolk, soybeans, meats or as supplement
phosphatidyl-choline
• Sources of B vits include; meat, green leafy veg (spinach,
broccoli, cabbage)
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Vitamin D
• Lower levels are linked with depression and lower brain
function
• Seasonal Affective Disorder - lack of sunlight can lead to
reduction in serotonin. If we don’t have enough serotonin we
also struggle to make melatonin (which helps us sleep)
• Sources of vitamin D include; sunshine, fish, eggs
• Body cannot absorb UVB rays (to make vitamin D) through
clothing or sun screen
• UVB rays are insufficient to assist in making vitamin D in the
South UK between October – April. Supplementation
recommended
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Hydration • Water makes up 70-80% of the brain
• Concentration & energy levels improve when we are
better hydrated
• Dehydration affects concentration by as much as 13%,
and short term memory by as much as 7%
• Are you dehydrated?
- Constipation
- Dry mouth
- Headache
• Diuretics (caffeine, fizzy drinks) may make us urinate
more than we consume
• Urine should be almost clear
• Try refilling a water bottle at the start of each morning with
small amount fruit juice and top it with water for more
effective hydration
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A Nutritionist’s dream …
No time Some time Lots of time
Yogurt & fruit Muesli, fruit & yogurt/milk Eggs (2-3) &
granary/seeded toast
Muesli bar Granola, fruit &
yogurt/milk
Porridge &
berries/stewed fruit
Toast with nut butter
No time Some time Lots of time
Muesli bar Yogurt (natural) Granola
Handful nuts & seeds Hummous & oat cakes
Fruit Hummous & carrots
Breakfast
Snacks
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A Nutritionist’s dream …
Lunch
Dinner
No time Some time Lots of time
Purchased wrap/pitta
bread
Canteen food – avoiding
rich sauces, fried food
Homemade sandwich
with wrap/pitta bread
Protein; chicken, tuna,
salmon, pork
Soup & bread Homemade soup
Leftovers from dinner Salad with protein
No time Some time Lots of time
Eggs & toast Omelette & veg Roast dinner & veg
Sardines on toast Baked potato with tuna/
beans/cottage cheese
Stir-fry
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How we can help
• Wellbeing zone – make healthier choices.
Go to our free wellbeing zone and app for
everything you need to take care of your
physical health.
– Self-assessment health tool
– Set personalised goals
– Track your wellbeing with a food and sleep diary
– Find healthy and nutritious meal ideas
Enter now at caba.org.uk/wellbeing-zone using organisation code
CABA1.