Bill's Brain Blog
Nutrition
Improving health including body and brain functions involves looking at nutrition because nutrients are the building blocks of the body. Each night as my brain builds/ rebuilds from my day. It seems to have a prioritized punch list of fixes to do and when all the nutrients are not there to complete the next one up, it either does a "band-aid fix" or moves on.
Often people talk about getting all the nutrients I need for a specific function - say to build muscle or for better brain focus or eye health . . . It seems to me that we really need to look more comprehensively at all nutrients.
There are a number of diets each of which seems to work well for some and not so well for others. My goal here is to look at the underlying nutrition as it gets to my cells. When that is complete and balanced my cells have the tools to function. When it is incomplete I function at less than 100%.
Simple Nutrient Starts
Personal Energy level is very important for success in accomplishing your goals in life.
Calories
Matching my total calories taken in and expended each day is critical to keeping my weight stable.
Eat a rainbow
Different colors translates to different nutrients and phyto . I find blue to be the hardest to find a range of options year round,
Eat 4 cups of Vegetables & Fruits Daily
Needs to be weighted toward vegetables. Reported that when I do this I am 65% more likely to be alive 10 years from now. Probably a lot of reasons so a lot of small pieces that add up to a lot in total.
Nutrition
I started examining the diet I was eating rather than a "standard American diet."
My first step was to do a search for top 10 nutrient deficiencies. I started with a few of the ones that appeared on most lists. I was OK on some, not so good on others. I started to modify my diet with things I liked that
I chose to do a comprehensive blood panel on nutrients and some hormones using a nutritionist.
I started studying my
Measures
Moodscope
- General Day-to-day Mood (S)
- Metheval Mood questionare
Nutrition
- Omega 3 oils esp. ocean sourced
- Selenium rich foods
- Magnesium
- Food
- Bath Salts
- Whole Grains
- Nuts
- Live Cultures/ probiotics
Behavior
- Adequate Sleep
- Meditation
- Add Humor
- Get fresh air
- Breath
- Rhythmic activities like walking, jogging, cycling . . . any exercise
Nutrition
Nutritionist
I use a nutritionist to do blood work and assess the nutrient levels to my cells. They can pro
Measures
SleepCoacher App
- How long to fall Sleep
- 10 to 15 minutes ideal
- Less = you were too tired
- Longer = trouble falling asleep
- insomnia - when you don't fall asleep in 20 minutes better to get up and do something relaxing - reading, dishes . . .
- How long asleep
- Varies with individual, age & circumstances.
- Kids under 10 - 10-14 hr
- Teens 8-10 hr
- adults 7-8 hr.
- Body needs time to rebuild
- Mind needs time to set long term memory
- How many times do you wake up
- Quality of your sleep?
- Shallow Sleep
- Deep Sleep
- Dream Sleep
- How rested are you in the morning (S)
Nutrition
- Large meals too close to bedtime may hurt
- Chinese Herbs
Behavior
- Meditation
- Yoga
- Cardio
- Weight Training
- Test to determine how you respond
Stress Management
Our bodies respond to occasional short lived dangerous situations by raising our respiration & heart rates and blood pressure. This prepped us for a Fight or Flight reaction if needed.
Stressor Areas
Welltory
- Physical
- Emotional
- Mental
- Spiritual
- Health
Measure
- How do I Cope (S)
- How do I Respond (S)
- How much stress am I experiencing
This app uses Heart Rate Variability to measure how the body is responding to stress. It has been used since the 60s on astronauts, is widely used in athletic training and is considered accurate and reliable.
Nutrition
- Magnesium - foods and baths
- Omega 3 oils -
- Tea
- Leafy vegetables
- Crunchy vegetables
- Chocolate
Levels of Stress
- Frozen
- Panic
- Crisis
- Anxious
- Worried
- Agitated
- Concerned
- Highly productive
- Calm
- Serene
Behavior
- Acupuncture
- Meditation
- Exercise
- Relaxation
- Laugh
Nutrition
Thinking
thinking is pretty important to most of us. What goes into thinking?
Measures
- Learning Ability
- Memory
- Problem Solving
- Focus
Nutrition
- Omega 3 Oils esp. ocean sourced
- A
- C
General
The mothers body is where conception and development occur and is where much of our
What is good Nutrition
Deficiencies by Age
There are many good diets and people successful on them. I don't recommend one or another but rather that you find what is working for you and recognize that good ongoing brain performance requires you to supply both your brain and body with the building blocks they need.
- Water
- Protein
- Good Oils - fish, olive oil, avocado
- Look at top 10 nutrient deficiencies and identify which ones may apply to you. Address them and you go a long way to addressing the rest.
Measures
- Memory
- Focus
- Attention span
- Creativity
Builders
- Time with people we care about
- Social
- Work
- Appreciation for work well done
- Showing
- Receiving
- Addressing Stressful situations
- Differently
- More Positive perspective
Nutrition
- Identify top 10 nutrient deficiencies in American diet
- Identify which apply to you
- Choose how to eliminate them
Probably will take more work and thought than you anticipate. The benefit is in the process as much as in the final result.
Our brains are the master control center so performance is impacted by shortages in key ingredients that affect all systems including points beyond the nervous system.
Behavior
Alzheimer's SuscibilityTest
- Energy - brain uses roughly 25% of body calories normally.
- Relaxed to sleep during
- Careful to be alert when leaving
- Mood
- Avoid Toxic people
- Avoid stressful circumstances
- Share prickly with those close.
- Sleep
- plan for a little extra
- May run out of steam a little early
- Afternoon nap
- Physical Activity
- walking
- normal workout
- Meditation -
- Yoga -
- Controlled breathing
- Thinking -
Measures
- Cognitive test above taken once a year.
- Blood Homocysteine test
Nutrition
App
Behavior
- Sleep
- Physical Activity
- Meditation
Nutrition
- Identify top 10 nutrient deficiencies in American diet
- Identify which apply to you
- Choose how to eliminate them
Probably will take more work and thought than you anticipate. The benefit is in the process as much as in the final result.
Our brains are the master control center so performance is impacted by shortages in key ingredients that affect all systems.
Measures
- Memory
- Focus
- Chinese Herbs
Contact Us
Nutrition
App
Behavior
- Sleep
- Physical Activity
- Meditation
Nutrition
- Identify top 10 nutrient deficiencies in American diet
- Identify which apply to you
- Choose how to eliminate them
Probably will take more work and thought than you anticipate. The benefit is in the process as much as in the final result.
Our brains are the master control center so performance is impacted by shortages in key ingredients that affect all systems.
Measures
- Memory
- Focus
- Chinese Herbs
Moses Emotion
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Fair Oaks, CA 95628
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Bill's Brain Blog
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2019