CHUY ACUPUNCTUREEVIDENCE-BASED NUTRITION FOR THE AGING BRAIN

FACTORS THAT DAMAGE OUR BRAINChronic Depression, Sleep Deprivation, Chronic Inflammation, Oxidative Stress and Metabolic Stress. These factors can substantially reduce brain volume and impair neurotransmitter signals to our brain.

SLEEP SUPPORT NATURAL REMEDIES(Sleep deprivation- One single night can increase inflammatory biomarkers that persist for

days. It also causes anxiety, depression, apnea and pain) MAGNESIUM: (other than Oxide) 400-800 mg/nightVALERIAN: (promote deep sleep) 450mg of extract/dayMELATONIN: (jet lag, shift disorder) 0.3mg-3mg/night

FOR INCREASED NEURO-TRANSMITTER FUNCTIONFOLIC ACID: (depression) 400-800mcg/dayB-12: (red blood cell formation) 500mcg/dayBACOPA: (learning, memory, mild anti-anxiety) 300-450mg/dayASHWAGANDHA: (mild anti-anxiety, anti-depression, reduces cortisol) 300-500 mg/morning

ANTI-INFLAMMATORY NUTRIENTS To prevent cancer, diabetes, heart disease, obesity, depression, and dementia

(INMUNE STRESS-Disrupts the blood-brain barrier allowing other irritants to contact our brain which leads to premature neuronal death)

OMEGA-3 EPA DHA: (Anti-depressant, improves insulin and glycemic control, improve blood lipid profile) 2-4gm/dayCO-ENZYME Q-10: (Parkinson’s D., Huntington D., Alzheimer’s D., Lateral Sclerosis, Diabetes II and protects vessels) 100-300 mg/dayCHOCOLATE: (cognition) 10gm/dayWINE or GRAPE JUICE: (cognition) 75/100ml/dayGREEN TEA: (cognition, fat oxidation, insulin sensitivity, weight loss, anti-cancer) 3cups/dayGARLIC: (anti-cancer, anti-depressant, anti-oxidant, reduce cholesterol, triglyceride and hypertension) 600-1200mg/dayCURCUMIN: (anti-cancer, anti-depressant, glycemic control) 2-3gm/day take with black pepperGINGER: (reduce colon inflammation, nausea, hunger, delayed onset of muscle sore. osteo-arthritis pain) 2gm/day

ANTI-OXIDANTS(OXIDATIVE STRESS-Leads to the aging of cells, particularly in our brain)

RED WINE AND GRAPE JUICE: (cerebral circulation, cognition) 75-100ml/dayCOCOA:(reduces blood pressure and insulin resistance, increases learning and memory abilities)10g/dBLUE BURRIES (Insulin sensitivity and memory)CO-ENZYME Q-10: (Parkinson’s D., Huntington’s D., Alzheimer’s D., Amyotrophic Lateral Sclerosis, Diabetes II and protects vessels) 100-300 mg/dayACETYL-L-CARNITINE: (cognition, Alzheimer’s Disease) 500mg/dayALPHA-LIPOIC ACID: (Reduces diabetic neuropathy and blood glucose, increases insulin sensitivity and cognition) 300mg/day

BALANCED BRAIN METABOLISM(METABOLIC STRESS-Imbalance of energy intake and expenditure that leads to cellular

dysfunction and premature aging of our brain)

BERBERINE: (antibiotic, anti diabetes as Metformin, cholesterol, depression, Alzhaimer’s disease, cancer) 300-400mg/dayCAFFEINE: (cognition, antioxidant) 3-5 cups/day

CINNAMON: (anti-cancer, diabetes, cholesterol, lipid profile, systemic inflammation) 1-6 gm/dayCOCONUT OIL: (for skin, hair, weight loss, mood, cognition, anti-fungus) 20-40 mg/day

STRATEGIES FOR PROTECTING THE AGING BRAIN

OMEGA-3(EPA &DHA): 2-4gm/dayCALORIC RESTRICTION/FASTING: 3 days/week 12- 18 hours @ dayAEROBIC TRAINING: (increases brain volume) 30 minutes, 5 times/week RESISTANCE TRAINING: once /weekLEASURE WALK IN NATURE: 5 days/week

POLYPHENOLSSTRONG FREE RADICAL NEUTRALIZERS

Apples Apricots Berries Black berries Cherries Cinnamon Cocoa Cranberries Grapes Grapefruits Green tea Green vegetables Guavas Kiwis Lemons Lentils Licorice Mangoes Mustard Nuts Onions Oranges Plums Red grapes Red wine Strawberries Soy Turmeric Walnuts White tea

ANTI-DEPRESSANTS

OMEGA-3: 2gm/day Moving finger techniqueCHAMOMILE: 200-1500mg/day Progressive relaxation techniqueSAM-e: 400-1600 mg/day Diaphragm breathing techniqueSt. JOHN’S WORT: 600-1800mg/day Keagle breathing technique

10 minute exercise 10 minute Sun bath