Book Review #3 Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life

 

Part 3: Sit in the Driver's Seat in My Body

 

Collaborators called Sacred Sleep and Hormones

In a study published in a scientific journal about sleep, researchers gathered healthy adult participants and deprived them of sleep for one night. As a result, two signals of neural damage increased by 20%. From this, we can infer that even just one day of sleep deprivation can lead to damage in valuable brain cells. Eating habits also play a significant role. A study reported in the scientific journal "Nutritional Neuroscience" revealed that those who switched from a high-carbohydrate, low-fat diet to a low-carbohydrate, high-fat diet experienced a decrease in deep sleep after only two days. Observational studies targeting both men and women have also shown that excessive consumption of sugars and carbohydrates leads to a decrease in deep sleep. On the other hand, certain nutrients have been found to enhance sleep quality. Fiber intake, in particular, is associated with deeper and more peaceful sleep.

 

Creating a Comfortable Sleep Environment

Maintain a cool bedroom temperature. Take a warm shower before going to bed. After showering, the body sends a signal for sleep as its temperature drops. Use the bed only for sleep. When you wake up, leave the bed and avoid lying in it until it's time to sleep again at night.

 

Avoid Alcohol Consumption

While alcohol can help induce sleep, it reduces the quality of REM sleep.

 

Avoid Blue Light Exposure after Sunset

If necessary, use blue light-blocking glasses or switch household lights to warm colors. Keep smartphones away from the bed. Darken the room, as even subtle light can disrupt sleep.

 

Increase Fiber and Omega-3 Fatty Acid Intake, Reduce Carbohydrates

Inflammation affects sleep quality. Limit caffeine intake to no later than 4 PM, and avoid eating anything 3 hours before bedtime. Get direct sunlight exposure within 20 minutes of waking up. Bright light helps regulate the body's 24-hour rhythm, naturally aligning the sleep-wake cycle.

 

Lack of Sleep Leads to Weight Gain

Recent studies have shown that sleep deprivation of less than 6 hours per night unintentionally increases calorie intake by 500 calories the following day, with most of the extra calories coming from carbohydrates. With continued sleep deprivation, significant weight gain can occur in just a few weeks.

 

The Great Effects of Exercise

The fact that exercise enhances cognitive function is not surprising. Some experts claim that a sedentary lifestyle is as detrimental to health as smoking. Research from the University of Utah found that walking for just 2 minutes every hour of sitting reduces the risk of premature death by 33%. A study from the University of Cambridge indicated that one hour of moderate-intensity exercise daily can eliminate the risk of early death entirely. Exercise is not only therapeutic but also enhances resilience, protects the body, and wraps vulnerable organs in powerful antioxidants and neurotrophic factors.

 

Using the Body Improves the Brain

Aerobic exercise is the best way to create new brain cells and maintain functionality. Non-aerobic exercise is the best way to maintain these cells in a healthy and metabolically efficient state.

 

Getting Friendly with the Sauna

The scientific community has recognized saunas as effective for promoting health. Recent research has suggested that fever therapy can be a powerful method of training the brain and preventing aging. In 2016, a study published in the journal "Aging and Mechanisms of Disease" first revealed that regular sauna use could help maintain cognitive function. Those who used saunas had a 65% lower risk of developing Alzheimer's or other forms of dementia.

 

The Issue with Dairy Products

Around 75% of adults worldwide are lactose intolerant, and as a result, Harvard School of Public Health has excluded dairy products from their list of healthy foods. The proteins found in milk are considered insulinogenic, similar to white bread. Compounds produced during metabolism of milk are suspected to induce inflammatory responses. Moreover, dairy has been linked to headaches, autism, and diabetes.

 

Beware of Processed Gluten-Free Foods

Choosing heavily processed gluten-free foods that are only superficially convincing is not advisable. Such foods are made from refined grain flours and refined sugars, leading to spikes in blood sugar levels. Additionally, processed gluten-free foods often contain easily oxidizable polyunsaturated fats. Opt for foods that are genuinely gluten-free rather than industrially manipulated products.

 

Filling Your First Aid Kit Wisely

Replace deodorants containing aluminum with aluminum-free deodorants. Many deodorants contain aluminum, which is closely associated with an increased risk of dementia. Opt for products without aluminum or create a natural antiseptic using coconut oil or baking soda.

 

Limit the Use of Non-Steroidal Anti-Inflammatory Drugs as Painkillers

Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and naproxen have recently been associated with an increased risk of heart attacks. These commonly used drugs for mild pain reduce the body's energy production and increase the production of reactive oxygen species. The affected area is primarily heart cells, and these drugs can easily cross the blood-brain barrier. Opt for curcumin, an anti-inflammatory substance with verified pain-relief effects, rather than NSAIDs. Avoid chronic use of acetaminophen, which lowers the brain's main antioxidant, glutathione.

 

Avoid Cholinergic Medications

Cholinergic drugs are commonly used as allergy treatments or sleep aids. However, these medications block acetylcholine, a critical neurotransmitter for learning and memory.

 

Avoid Proton Pump Inhibitors (PPIs)

These medications are commonly used to treat acid reflux but hinder the absorption of essential nutrients like vitamin B12. PPIs can increase the risk of cognitive impairment and dementia. Reducing carbohydrate intake can alleviate acid reflux symptoms, potentially eliminating the need for these medications.

 

Smart Health Supplements

Summary

Fish Oil: High-quality fish oil is a rich source of omega-3 fatty acids. Look for fish oil with significant EPA and DHA content rather than just the quantity of oil.

Vitamin D3: Recent research links vitamin D deficiency to dementia. Sun exposure generates vitamin D, but this capacity varies with age and weight.

Vitamin K2: Supports calcium distribution in desired areas (bones, teeth) and prevents accumulation in undesired areas (arteries, kidneys).

Turmeric (Curcumin): Contains curcumin, a known anti-inflammatory compound, and turmerone, which may support neural stem cell proliferation.

Probiotics: Consume probiotic-rich foods or supplements for a healthier gut microbiome.