Bad for the brain: how to improve blood circulation and nutrition

Bad for the brain: how to improve blood circulation and nutrition

Section 1: Understanding the work of the brain and its needs

1. Anatomy and physiology of the brain: a brief review.

   • The main departments of the brain: The bark of large hemispheres, subcortical structures (thalamus, hypothalamus, basal ganglia), cerebellum, brain stem. Description of their functions (cognitive processes, sensory processing, motor coordination, vegetative functions).
   • Brain cells: Neurons (basic functional units, transmission of nerve impulses) and glial cells (support, nutrition, protection of neurons). Types of glial cells (astrocytes, oligodendocytes, microglia).
   • Neural networks: Organization of neurons into complex networks that provide cognitive functions. Brain plasticity: the ability of neural networks to reorganization and adaptation.
   • Blood supply to the brain: The arterial system (internal sleepy and vertebral arteries) and the venous system. Hematoencephalic barrier: selective permeability of brain vessels to protect against harmful substances.
   • Brain metabolism: High need for the brain for oxygen and glucose. Aerobism: the main source of energy for neurons. The disposal of glucose and oxygen.

2. Factors affecting brain health.

   • Age: Age -related changes in the structure and functions of the brain (decrease in cognitive functions, a decrease in brain volume, deterioration of blood supply).
   • Life:
     • Nutrition: The importance of a balanced diet to provide the brain with the necessary nutrients. The role of antioxidants, omega-3 fatty acids, vitamins of group B and other nutrients.
     • Physical activity: The influence of physical exercises on the blood circulation of the brain, neurogenesis (the formation of new neurons) and cognitive functions.
     • Dream: The importance of sufficient and high -quality sleep to consolidate memory, restoration of neurons and purification of the brain from metabolic waste.
     • Stress: The influence of chronic stress on cognitive functions, the structure of the brain and the risk of developing neurodegenerative diseases.
   • Diseases:
     • Cardiovascular diseases: Atherosclerosis, hypertension, strokes. The effect on the blood supply to the brain and the risk of developing cognitive disorders.
     • Neurodegenerative diseases: Alzheimer’s disease, Parkinson’s disease. Pathological processes leading to the death of neurons and impaired cognitive functions.
     • Metabolic disorders: Diabetes, obesity. The effect on the metabolism of the brain and the risk of the development of cognitive impairment.
   • Genetic predisposition: The role of genetic factors in the development of certain neurodegenerative diseases and cognitive disorders.

3. Brain blood circulation: meaning and regulation.

   • The value of normal blood circulation: Providing the brain with oxygen, glucose and other nutrients. Removal of metabolic waste.
   • Brain blood circulation regulation:
     • Authority: The ability of the vessels of the brain to maintain a constant level of blood flow in case of a change in blood pressure.
     • Nervous regulation: The influence of the sympathetic and parasympathetic nervous system on the tone of the vessels of the brain.
     • Chemical Regulation: The effect of oxygen level, carbon dioxide and other substances on the tone of the vessels of the brain.
   • Brain circulatory disorders:
     • Ishemia: Insufficient blood supply to the brain, leading to oxygen starvation and the death of neurons. The causes and consequences of ischemia.
     • Hemorrhage: Hemorrhage in the brain that damages brain tissue and impaired its functions. The causes and consequences of hemorrhage.

4. Nutrition of the brain: the necessary substances and their sources.

   • Glucose: The main source of energy for the brain. Regulation of blood glucose.
   • Oxygen: It is necessary for aerobic metabolism. The importance of sufficient oxygen intake into the brain.
   • Fatty acids:
     • Omega-3 fatty acids (DHA and EPA): Important for the structure and functions of neural membranes, neurotransmission and neuroprotection. Sources: fatty fish, linen seeds, walnuts.
     • Omega-6 fatty acids: It is necessary for brain health, but it is important to observe a balance with omega-3 fatty acids.
   • Amino acids:
     • Triptofan: The precursor of serotonin, neurotransmitter, affecting mood, sleep and appetite. Sources: turkey, nuts, seeds.
     • Tyrosine: Dopamine precursor, neurotransmitter, which affects motivation, attention and training. Sources: meat, fish, dairy products.
   • Vitamins:
     • B vitamins B (B1, B2, B3, B5, B6, B9, B12): Important for energy metabolism, the synthesis of neurotransmitters and the health of the nervous system. Sources: meat, fish, eggs, dairy products, whole grain products, vegetables.
     • Vitamin C: Antioxidant protects the brain from damage by free radicals. Sources: fruits, vegetables.
     • Vitamin D: It is important for the health of the brain, participates in the regulation of neurotransmission and neuroprotection. Sources: fatty fish, eggs, sunlight.
     • Vitamin E: Antioxidant protects the brain from damage by free radicals. Sources: vegetable oils, nuts, seeds.
   • Minerals:
     • Iron: It is necessary to transfer oxygen to the brain. Sources: meat, fish, legumes.
     • Zinc: It is important for cognitive functions, immunity and neuroprotection. Sources: meat, seafood, nuts, seeds.
     • Magnesium: Participates in the regulation of neurotransmission, reduces stress and improves sleep. Sources: green leafy vegetables, nuts, seeds, whole grains.
     • Potassium: It is important for maintaining normal blood pressure and functioning of the nervous system. Sources: fruits, vegetables, dairy products.
   • Antioxidants: Protect the brain from damage to free radicals. Sources: fruits, vegetables, tea, coffee, cocoa.

Section 2: Bad to improve the blood circulation of the brain

1. Ginkgo biloba:

   • The mechanism of action: Improves blood circulation by expanding blood vessels, reduces blood viscosity and has antioxidant properties.
   • Indications for use: Improving the memory and concentration of attention, a decrease in the symptoms of dizziness and noise in the ears associated with impaired blood circulation of the brain.
   • Scientific research: A review of clinical studies confirming the effectiveness of ginkgo biloba in improving cognitive functions and blood circulation of the brain. Discussion of conflicting research results.
   • Dosage and method of application: Recommendations for the dosage and method of using ginkgo biloba.
   • Side effects and contraindications: Possible side effects (headache, digestive disorders, allergic reactions) and contraindications (pregnancy, breastfeeding, blood coagulation, taking anticoagulants).
   • Interaction with drugs: Possible interactions with anticoagulants, anti -signs and other drugs.

2. VinPocetin:

   • The mechanism of action: Improves blood circulation by expanding blood vessels, increases the resistance of neurons to hypoxia and improves microcirculation.
   • Indications for use: Treatment of chronic brain ischemia, a decrease in symptoms of dizziness and noise in the ears associated with impaired blood circulation of the brain.
   • Scientific research: An overview of clinical studies confirming the effectiveness of vinpocetine in improving cognitive functions and blood circulation of the brain.
   • Dosage and method of application: Recommendations for dosage and method of using vinpocetine.
   • Side effects and contraindications: Possible side effects (headache, nausea, dizziness, decreased blood pressure) and contraindications (pregnancy, breastfeeding, severe heart disease, arrhythmias).
   • Interaction with drugs: Possible interactions with anticoagulants, anti -signs and other drugs.

3. Piracetam:

   • The mechanism of action: It improves brain metabolism, increases the resistance of neurons to hypoxia, improves microcirculation and has neuroprotective properties.
   • Indications for use: Treatment of cognitive disorders associated with brain ischemia, improving memory and concentration.
   • Scientific research: A review of clinical studies confirming the effectiveness of piracetam in improving cognitive functions and blood circulation of the brain.
   • Dosage and method of application: Recommendations for dosage and method of using piracetam.
   • Side effects and contraindications: Possible side effects (headache, insomnia, excitement, digestive disorders) and contraindications (severe renal failure, hemorrhagic stroke, pregnancy, breastfeeding).
   • Interaction with drugs: Possible interactions with anticoagulants, anti -signs and other drugs.

4. Nicotinic acid (vitamin B3):

   • The mechanism of action: It expands blood vessels, improves blood circulation, reduces blood cholesterol.
   • Indications for use: Improving blood circulation of the brain, reducing cholesterol.
   • Scientific research: Review of studies on the effect of nicotinic acid on blood circulation and cholesterol.
   • Dosage and method of application: Recommendations for the dosage and method of using nicotinic acid. The importance of causing caution due to possible side effects.
   • Side effects and contraindications: Possible side effects (redness of the skin, itching, nausea, headache, decreased blood pressure) and contraindications (ulcerative disease of the stomach and duodenum, severe liver diseases, pregnancy, breastfeeding).
   • Interaction with drugs: Possible interactions with other drugs affecting the cardiovascular system.

5. L-arginine:

   • The mechanism of action: It is a precursor of nitrogen oxide (No), which relaxes blood vessels and improves blood circulation.
   • Indications for use: Improving blood circulation, decreased blood pressure, improvement of erectile function.
   • Scientific research: Review of studies on the influence of L-arginine on blood circulation and blood pressure.
   • Dosage and method of application: Recommendations for the dosage and method of applying L-Arginine.
   • Side effects and contraindications: Possible side effects (nausea, diarrhea, bloating, decreased blood pressure) and contraindications (severe diseases of the kidneys and liver, pregnancy, breastfeeding).
   • Interaction with drugs: Possible interactions with other drugs affecting the cardiovascular system.

Section 3: Bad to improve brain nutrition

1. Omega-3 fatty acids (DHA and EPA):

   • The mechanism of action: They are part of the cell membranes of the brain, improve neurotransmission, have neuroprotective properties and reduce inflammation.
   • Indications for use: Improving memory and concentration, reducing the risk of developing neurodegenerative diseases, improving mood.
   • Scientific research: A review of clinical studies confirming the effectiveness of omega-3 fatty acids in improving cognitive functions and reducing the risk of developing neurodegenerative diseases.
   • Dosage and method of application: Recommendations for the dosage and method of use of omega-3 fatty acids. The importance of choosing a quality product.
   • Side effects and contraindications: Possible side effects (fish taste in the mouth, digestive disorders) and contraindications (blood coagulation disorders, anticoagulants).
   • Interaction with drugs: Possible interactions with anticoagulants and anti -signs.

2. Lecitin:

   • The mechanism of action: It is a source of choline, necessary for the synthesis of acetylcholine, neurotransmitter, which plays an important role in memory and training.
   • Indications for use: Improving memory and concentration, support for liver health.
   • Scientific research: Review of studies on the effect of lecithin on cognitive functions and liver health.
   • Dosage and method of application: Recommendations for the dosage and method of use of lecithin.
   • Side effects and contraindications: Possible side effects (digestive disorders) and contraindications (individual intolerance).
   • Interaction with drugs: Interactions with drugs have not been identified.

3. B vitamins B (B1, B2, B3, B5, B6, B9, B12):

   • The mechanism of action: Participate in energy metabolism, the synthesis of neurotransmitters and maintaining the health of the nervous system.
   • Indications for use: Improving cognitive functions, reducing fatigue and irritability, supporting the health of the nervous system.
   • Scientific research: Review of studies on the influence of group B vitamins on cognitive functions and nervous system.
   • Dosage and method of application: Recommendations for the dosage and the method of applying group B vitamins. The importance of choosing complex drugs.
   • Side effects and contraindications: Possible side effects (allergic reactions, digestive disorders) and contraindications (individual intolerance).
   • Interaction with drugs: Possible interactions with some drugs.

4. Magnesium:

   • The mechanism of action: Participates in the regulation of neurotransmission, reduces stress, improves sleep and has neuroprotective properties.
   • Indications for use: Reducing stress and anxiety, improving sleep, support for cognitive functions.
   • Scientific research: Review of research on the influence of magnesium on stress, sleep and cognitive functions.
   • Dosage and method of application: Recommendations for dosage and method of applying magnesium. The importance of choosing easily digestible forms of magnesium (for example, magnesium citrate, magnesium glycinate).
   • Side effects and contraindications: Possible side effects (diarrhea) and contraindications (severe renal failure).
   • Interaction with drugs: Possible interactions with some antibiotics and drugs affecting the cardiovascular system.

5. Coenzim Q10 (COQ10):

   • The mechanism of action: The antioxidant, participates in the energy metabolism of cells, protects the brain from damage to free radicals.
   • Indications for use: Support for cognitive functions, decreased fatigue, protection from neurodegenerative diseases.
   • Scientific research: A review of the effects of COQ10 on cognitive functions and neurodegenerative diseases.
   • Dosage and method of application: Recommendations for dosage and method of use COQ10. The importance of choosing a quality product (Kilikhinol).
   • Side effects and contraindications: Possible side effects (digestive disorders, headache) and contraindications (individual intolerance).
   • Interaction with drugs: Possible interactions with anticoagulants and other drugs.

Section 4: Other dietary supplements and substances useful for the brain

1. Creatine:

   • The mechanism of action: Improves the energy metabolism of the brain, increases stress resistance and improves cognitive functions.
   • Indications for use: Improving memory and concentration, increasing physical and mental performance.
   • Scientific research: Review of studies on the effect of creatine on cognitive functions.
   • Dosage and method of application: Recommendations for the dosage and method of using creatine.
   • Side effects and contraindications: Possible side effects (fluid retention, digestive disorder) and contraindications (severe renal failure).
   • Interaction with drugs: Interactions with drugs have not been identified.

2. Acetyl-L-carnitine (Alcar):

   • The mechanism of action: It improves the energy metabolism of the brain, increases the level of acetylcholine, has antioxidant properties and neuroprotective properties.
   • Indications for use: Improving memory and concentration, decreased symptoms of depression and improvement of mood.
   • Scientific research: Review of Alcar’s influence on cognitive functions and mood.
   • Dosage and method of application: Recommendations for the dosage and method of using Alcar.
   • Side effects and contraindications: Possible side effects (digestive disorders, insomnia) and contraindications (individual intolerance).
   • Interaction with drugs: Possible interactions with some drugs.

3. Dietary supplements based on medicinal plants (for example, Bakop Monier):

   • The mechanism of action: Various mechanisms of action depending on the plant (improvement of blood circulation, neuroprotection, antioxidant properties).
   • Indications for use: Improving memory and concentration, reducing stress and anxiety.
   • Scientific research: Review of studies on the effects of medicinal plants on cognitive functions.
   • Dosage and method of application: Recommendations for the dosage and method of using dietary supplements based on medicinal plants.
   • Side effects and contraindications: Possible side effects (allergic reactions, digestive disorders) and contraindications (individual intolerance, pregnancy, breastfeeding).
   • Interaction with drugs: Possible interactions with drugs.

4. Phosphateidixine:

   • The mechanism of action: It is an important component of the cell membranes of the brain, improves neurotransmission and has neuroprotective properties.
   • Indications for use: Improving memory and concentration, reducing the risk of developing neurodegenerative diseases.
   • Scientific research: Review of research on the influence of phosphatidylserin on cognitive functions.
   • Dosage and method of application: Recommendations for dosage and method of using phosphatidylserin.
   • Side effects and contraindications: Possible side effects (digestive disorders, insomnia) and contraindications (individual intolerance).
   • Interaction with drugs: Interactions with drugs have not been identified.

5. L-theanine:

   • The mechanism of action: The amino acid contained in tea has soothing properties, reduces stress and improves concentration.
   • Indications for use: Reducing stress and anxiety, improving concentration.
   • Scientific research: Review of research on the influence of L-theanine on stress and concentration of attention.
   • Dosage and method of application: Recommendations for the dosage and method of applying L-theanine.
   • Side effects and contraindications: Possible side effects (rarely) and contraindications (individual intolerance).
   • Interaction with drugs: Interactions with drugs have not been identified.

Section 5: General recommendations for the use of dietary supplements for the brain

1. Consultation with a doctor: The importance of consulting a doctor before taking any dietary supplement, especially in the presence of chronic diseases or taking drugs.
2. The choice of high -quality dietary supplements: How to choose high -quality dietary supplements: pay attention to the manufacturer, availability of quality certificates, product composition.
3. Dosage compliance: The importance of compliance with the recommended dosage of dietary supplements. Do not exceed the dosage without consulting a doctor.
4. Duration of admission: Recommendations for the duration of dietary supplements. It is not recommended a long -term intake of dietary supplements without consulting a doctor.
5. Side effects: Attentive observation of your condition while receiving dietary supplements. When side effects appear, you should stop taking and consult a doctor.
6. Individual approach: An individual approach to the choice of dietary supplements. Take into account your characteristics, health status and purpose of admission.
7. Complex approach: Dietary supplements do not replace a healthy lifestyle. It is important to combine a reception of dietary supplements with a balanced diet, physical activity, sufficient sleep and stress management.
8. Evaluation of effectiveness: Assessment of the effectiveness of dietary supplements. If after several weeks of admission there is no improvement, you should consult a doctor.
9. Caution during pregnancy and breastfeeding: Most dietary supplements are contraindicated during pregnancy and breastfeeding. It is necessary to consult a doctor.
10. Interaction with drugs: Take into account the possible interaction of dietary supplements with drugs. Inform the doctor about all the dietary supplements.

Section 6: Alternative methods of improving blood circulation and nutrition of the brain

1. Balanced nutrition:

   • Products useful for the brain: Bold fish, nuts, seeds, avocados, berries, green leafy vegetables, whole grain products.
   • Restriction of harmful products: Sugar, processed foods, trans fats.
   • Principles of a healthy diet: Diversity, moderation, balance.

2. Physical activity:

   • Aerobic exercises: Walking, running, swimming, cycling.
   • Power training: Exercises with weights.
   • Physical activity recommendations: At least 150 minutes of moderate or 75 minutes of intensive physical activity per week.

3. Exercises for the brain:

   • Reading: Develops cognitive functions and improves memory.
   • Learning foreign languages: Stimulates the brain and improves cognitive flexibility.
   • Solution of puzzles and crosswords: Develops logical thinking and improves memory.
   • Games for the brain: Stimulate the brain and improve cognitive functions.

4. Meditation and awareness:

   • Meditation: Reduces stress, improves concentration and improves mood.
   • Awareness: Helps to be in the present moment and reduces anxiety.

5. Sufficient sleep:

   • Recommendations for sleep: 7-8 hours of sleep per day.
   • Sleep hygiene: Regular sleep mode, a dark and quiet room, a comfortable mattress and a pillow.

6. Stress management:

   • Stress management methods: Meditation, yoga, breathing exercises, communication with friends and family, hobbies.

7. Refusal of bad habits:

   • Smoking: Harmful for the blood circulation of the brain and increases the risk of cognitive disorders.
   • Alcohol abuse: Harmful for the brain and increases the risk of cognitive disorders.

Section 7: Conclusion

(This section is intentionally left blank as per instructions).