Book Review #2 Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life

 Part 2:Everything is interconnected.

Finally, cleared of blame, cholesterol.

 

Today, more than ever in history, we have access to a wealth of information about cardiovascular health. Unfortunately, many doctors are still giving outdated advice that saturated fats are detrimental to cardiovascular health. Dr. Ronald Krauss, a leading nutrition expert in the United States, concluded that saturated fats we consume do not necessarily increase the risk of coronary artery disease or cardiovascular conditions.

 

The real culprit of heart disease.

Cholesterol is an essential nutrient for the body, with about 25% of total cholesterol being used by the brain. Therefore, it plays a critical role. Dr. Shin Hyun-gyun, a world-renowned scholar studying cholesterol's role in the brain, warned that using drugs to reduce cholesterol overall could lead to unintended consequences. Cholesterol is crucial for the production of bile acids, which help absorb essential fatty nutrients that protect the brain. It also plays a role in synthesizing many hormones that protect the brain. While foods containing cholesterol are safe to consume, it's unnecessary to intentionally seek out cholesterol-rich foods for brain health. Instead, it's important to maintain healthy cholesterol levels in the body and avoid statin drugs that might interfere with cholesterol synthesis.

 

Maximizing liver regeneration.

Restore insulin sensitivity. Cut back on processed grains, oils that cause inflammation, added sugars (especially fruit juices and liquid fructose), and reduce the consumption of carbohydrates, while increasing the intake of vegetables and fruits. Consume more extra virgin olive oil. Diets rich in healthy carbohydrates and monounsaturated fats significantly lowered the risk of fatty liver by up to 4.5 times. Avocado and macadamia nuts, as well as extra virgin olive oil, are excellent sources of monounsaturated fats. Reduce or eliminate alcohol consumption. Drinking just 6 cans of beer can immediately lead to fatty deposits in the liver for even healthy young men.

 

Increase fiber-rich vegetable consumption. Fiber slows the absorption of carbohydrates and fats, extending the time the liver has to process them.

 

Boosting blood flow to the brain. The brain consumes a significant amount of oxygen. About 25% of each breath we take supplies oxygen to the brain, and maintaining healthy blood lipid levels can also sustain cognitive function. There are additional methods to increase healthy blood flow. One is consuming dark chocolate. The compound polyphenol in dark chocolate enhances blood flow to the brain. Opt for dark chocolate with at least 80% cocoa content and without alkaline treatment that diminishes its antioxidant properties.

 

Increase potassium intake. Potassium-rich foods include avocados, spinach, kale, and salmon.

 

Consume foods rich in nitrates. Foods like arugula and salad greens are high in nitrates, which can enhance cognitive function.

 

Preventive fuel for our body.

Unlike glucose, ketones are classified as clean fuel. They produce fewer free radicals during energy conversion, making them less damaging. Ketones also enhance the body's ability to neutralize free radicals, contributing to anti-aging effects. Ketones have broader effects. They reduce depression, enhance learning, and activate genetic pathways like brain-derived neurotrophic factor (BDNF) that are important for growth and brain health. Ketones can increase blood flow to the brain by up to 39%, benefiting blood supply. However, modern diets rich in carbohydrates limit opportunities for ketone production. Ketone generation diminishes when insulin is frequently elevated due to carbohydrate intake.

 

Reverse the body clock.

Intermittent fasting is advised, along with a low-carbohydrate diet. When reducing carbohydrates, it's recommended to increase sodium intake during the first week to maintain good condition.

 

Learning and memory neurotransmitter acetylcholine.

Acetylcholine, a neurotransmitter belonging to the choline system, plays a role in various bodily activities, primarily REM sleep and memory functions. Acetylcholine deficiency is associated with Alzheimer's disease, as the neurons that produce acetylcholine become damaged. Some medications used to treat Alzheimer's and other forms of dementia work by inhibiting the enzyme that breaks down acetylcholine, thus increasing its availability in the brain. Avoiding common acetylcholine-blocking drugs, such as motion sickness medication, sleep aids, antihistamines, is recommended for optimizing acetylcholine function. Dietary factors also affect acetylcholine levels. Eggs are an excellent source of choline, a precursor to acetylcholine.