Bad for the brain: I improve blood circulation and food of the brain

Bad for the brain: I improve blood circulation and food of the brain

Section 1: Introduction to neuronutricity and cognitive health

1. Neuronutricity: the science of brain nutrition. Neuronutricity is an interdisciplinary area that studies the effect of nutrients and biologically active additives (dietary supplements) on the functions of the brain, cognitive abilities and mental health. Unlike traditional nutricatics, focusing on general health, neuronutricity is concentrated exclusively on the needs of the nervous system. She considers how certain substances can improve blood circulation, protect neurons from damage, optimize the transmission of nerve impulses and even contribute to neurogenesis (the formation of new nerve cells).

2. Key nutrients for the brain: macro and trace elements. For optimal work, the brain needs a balanced receipt of macro- and trace elements. Macro elements, such as fats (especially omega-3 fatty acids), proteins (source of amino acids for neurotransmitters) and carbohydrates (the main source of energy), play a fundamental role in the structure and functioning of the brain. Microelements, including vitamins (group B, C, D, E) and minerals (magnesium, zinc, iron, selenium), participate in metabolic processes, antioxidant protection and synthesis of neurotransmitters. The deficiency of any of these nutrients can negatively affect cognitive functions.

3. The role of blood circulation in the health of the brain: the connection between blood vessels and cognitive abilities. The brain, despite the small weight (about 2% of body weight), consumes up to 20% of the body’s energy. This is due to the high metabolic activity of neurons. Uninterrupted blood circulation is crucial for the delivery of oxygen and nutrients to brain cells and removal of metabolism products. Disruption of blood circulation caused by atherosclerosis, thrombosis or vasospasm can lead to ischemia (oxygen starvation) and, as a result, to cognitive disorders, such as worsening memory, attention and thinking.

4. Factors affecting cognitive health: lifestyle, stress and age -related changes. Cognitive functions are influenced by numerous factors, both modified and unmodified. The lifestyle plays a key role: healthy nutrition, regular physical exercises, sufficient sleep and mental activity (reading, games, training) contribute to maintaining cognitive health. Chronic stress, on the contrary, negatively affects the brain, increasing the level of cortisol, which can damage the hippocampus, the area of ​​the brain responsible for memory. Age-related changes, such as a decrease in cerebral blood flow, a decrease in brain volume and the accumulation of beta-amyloid, also contribute to the deterioration of cognitive functions.

5. Indications for the use of dietary supplements for the brain: prevention and treatment of cognitive impairment. Bad for the brain can be useful in various situations. As a preventive measure, they can be used to maintain cognitive health in people subject to high intellectual loads in the elderly to slow down age -related cognitive functions, as well as in people with a genetic predisposition to neurodegenerative diseases. As a therapeutic drug, dietary supplements can be used in the complex therapy of cognitive disorders caused by vascular brain diseases, traumatic brain injuries, stress or a deficiency of nutrients. It is important to note that dietary supplements are not a replacement for full treatment and should be used only after consulting a doctor.

Section 2: Overview of the main dietary supplement to improve blood circulation of the brain

1. Ginkgo biloba: the mechanism of action and evidence base. Ginkgo biloba is one of the most popular and studied dietary supplements for the brain. Its mechanism of action is multifaceted: it improves blood microcirculation in the brain, expands blood vessels, reduces blood viscosity, has antioxidant properties and protects neurons from damage caused by free radicals. Clinical studies have shown that ginkgo bilobe can improve memory, attention and speed of information processing in people with cognitive disorders associated with vascular diseases of the brain. However, the effectiveness of ginkgo biloba in Alzheimer’s disease remains controversial.

2. Gotha Kola (Centella Asian): influence on the vascular system and cognitive functions. Gotha Kola is a Ayurvedic plant, traditionally used to improve memory and concentration. Its active components, such as triterpene saponins, stimulate collagen synthesis, strengthen the walls of blood vessels, improve blood microcirculation and contribute to neurogenesis. Studies show that Gotha Cola can improve memory, reduce anxiety and increase cognitive functions in healthy people and in people with mild cognitive impairments.

3. Vinpocetine: vasodilator with neuroprotective properties. Vinpocetine is a synthetic substance, a derivative of the vincamine alkaloid contained in the Bravka Small. It has vasodilating effects, improves blood circulation in the brain, reduces blood viscosity and increases the utilization of glucose and oxygen neurons. Vinpocetine also has neuroprotective properties, protecting neurons from damage caused by ischemia. Clinical studies have shown that vinpocetine can improve cognitive functions in people with vascular brain diseases, such as chronic brain ischemia.

4. Nattokinase: an enzyme that improves blood flow and reduces thrombosis. Nattokinaz is an enzyme obtained from NATTO, a traditional Japanese dish of fermented soybeans. It has fibrinolytic activity, that is, it destroys fibrin, the main component of blood clots. Nathtokinase improves blood flow, reduces the risk of thrombosis and helps to dissolve existing blood clots. Although studies of cognitive health are limited in the context of cognitive health, its ability to improve blood circulation can indirectly help improve cognitive functions.

5. L-Arginin: the predecessor of nitrogen oxide, expanding the vessels. L-Arginine is an amino acid that is the predecessor of nitrogen oxide (NO), a powerful vasodilator. No relaxes the smooth muscles of blood vessels, expands them and improves blood flow. L-arginine can improve blood circulation in the brain and increase the delivery of oxygen and nutrients to neurons. Studies show that L-Arginine can improve memory and attention in people with vascular diseases of the brain and in the elderly.

6. Piracetam and other nootropics: improving the metabolism of the brain and cognitive functions. Piracetam is one of the first and most studied nootropics. It improves brain metabolism, increases the disposal of glucose and oxygen neurons, stabilizes cell membranes and improves the transmission of nerve impulses. Other nootropics, such as aniracetam, oxiracetam and pramsetam, have similar action mechanisms, but differ in their effectiveness and side effects. Clinical studies have shown that piracetam and other nootropics can improve memory, attention and learning in people with cognitive impairment caused by various causes. It is important to note that nootropics are usually released according to a doctor’s prescription.

Section 3: Bad to improve brain nutrition: vitamins, minerals and fatty acids

1. Omega-3 fatty acids (DHA and EPA): structural components of the brain and neuroprotection. Omega-3 fatty acids, especially non-coosaexaenic acid (DHA) and eicopascentaenoic acid (EPA), play a critical role in the structure and functioning of the brain. DHA is the main structural component of cell membranes of neurons and is necessary for the normal development of the brain in children. EPA has anti -inflammatory and neuroprotective properties, protecting neurons from damage caused by oxidative stress and inflammation. Clinical studies have shown that omega-3 fatty acids can improve memory, attention and mood in people with cognitive disorders and in healthy people.

2. B vitamins B (B1, B6, B12, folic acid): cofactors of enzymes involved in the metabolism of the brain. B vitamins play the role of cofactors of enzymes involved in various metabolic processes in the brain, including the synthesis of neurotransmitters, glucose metabolism and the formation of myelin (insulating shell of nerve fibers). The deficiency of group B vitamins, especially B12 and folic acid, can lead to cognitive disorders, depression and even dementia. Clinical studies have shown that taking B vitamins can improve memory, attention and mood in people with a deficiency of these vitamins.

3. Vitamin D: The effect on neurogenesis and cognitive functions. Vitamin D plays the role of a hormone that affects various tissues and organs, including the brain. It is involved in the regulation of neurogenesis (the formation of new nerve cells), neuroplasticity (the ability of the brain to change and adapt) and neuroprotection. The deficiency of vitamin D is associated with an increased risk of cognitive impairment, depression and disease of Alzheimer. Clinical studies have shown that vitamin D intake can improve cognitive functions in people with a deficiency of this vitamin.

4. Vitamin E: antioxidant brain protection. Vitamin E is a powerful antioxidant that protects cell membranes of neurons from damage caused by free radicals. Oxidative stress plays an important role in the development of neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease. Clinical studies have shown that vitamin E intake can slow down the progression of cognitive impairment in people with Alzheimer’s disease.

5. Magnesium: regulator of neurotransmissions and neuroplasticity. Magnesium plays an important role in the regulation of neurotransmission (transmission of nerve impulses) and neuroplasticity (brain ability to change and adapt). It is involved in the activation of enzymes, DNA and RNA synthesis, and also stabilizes cell membranes. Magnesium deficiency is associated with an increased risk of anxiety, depression and cognitive disorders. Clinical studies have shown that Magnesium intake can improve memory, attention and mood in people with a deficiency of this mineral.

6. Zinc: role in synaptic transmission and protection against neurotoxins. Zinc plays an important role in synaptic transmission (transmitting nerve impulses between neurons) and protecting neurons from neurotoxins, such as beta-amyloid. He participates in the regulation of the activity of various enzymes and neurotransmitters. Zinc deficiency is associated with an increased risk of cognitive disorders, depression and disease of Alzheimer. Clinical studies have shown that zinc intake can improve memory, attention and mood in people with a deficiency of this mineral.

7. Selenium: antioxidant protection and regulation of thyroid hormones. Selenium is a trace element that is part of enzymes with antioxidant properties. It protects neurons from damage caused by free radicals. Selenium also plays an important role in the regulation of thyroid hormones, which affect the metabolism of the brain and cognitive functions. Selenium deficiency is associated with an increased risk of cognitive disorders and depression.

8. Iron: It is necessary for the transfer of oxygen and metabolism of neurotransmitters. Iron is necessary for the transfer of oxygen to the brain and is involved in the metabolism of neurotransmitters, such as dopamine and serotonin. Iron deficiency can lead to anemia, fatigue, a decrease in concentration of attention and deterioration of cognitive functions.

Section 4: Bad for brain protection: antioxidants and neuroprotectors

1. Coenzym Q10 (COQ10): antioxidant and participant in energy metabolism. Coenzym Q10 (COQ10) is an antioxidant that plays an important role in energy metabolism in cells, including neurons. It protects cell membranes from damage caused by free radicals, and contributes to the production of energy in mitochondria (energy stations). COQ10 also has neuroprotective properties, protecting neurons from damage caused by ischemia and neurotoxins. Clinical studies have shown that COQ10 can improve cognitive functions in people with neurodegenerative diseases, such as Parkinson’s disease and Alzheimer’s disease.

2. Alpha-lipoic acid (ALA): antioxidant and regulator of glucose metabolism. Alpha-lipoic acid (ALA) is a powerful antioxidant that protects neurons from damage caused by free radicals. It also improves glucose metabolism, increasing the utilization of glucose neurons and reducing blood sugar. ALA also has neuroprotective properties, protecting neurons from damage caused by ischemia and neurotoxins. Clinical studies have shown that ALA can improve cognitive functions in people with diabetes and neurodegenerative diseases.

3. Kurkumin: anti -inflammatory and antioxidant effects. Kurkumin is an active component of turmeric, spices traditionally used in Ayurvedic medicine. It has a powerful anti -inflammatory and antioxidant effect, protecting neurons from damage caused by inflammation and free radicals. Kurkumin also has neuroprotective properties, protecting neurons from damage caused by beta-amyloid, protein, which accumulates in the brain during Alzheimer’s disease. Clinical studies have shown that Kurkumin can improve memory and attention in older people and in people with mild cognitive impairment.

4. Resveratrol: antioxidant and activator of longevity genes. Resveratrol – polyphenol contained in red wine, grapes and berries. It has a powerful antioxidant effect, protecting neurons from damage caused by free radicals. Resveratrol also activates longevity genes, such as the Sirt1 gene, which is involved in the regulation of metabolism, inflammation and protection of cells from stress. Clinical studies have shown that resveratrol can improve memory and attention in older people and in people with metabolic syndrome.

5. N-acetylcystein (NAC): the predecessor of Glutation, the main antioxidant of the body. N-acetylcysteine ​​(NAC) is the predecessor of glutathione, the main antioxidant of the body. It increases the level of glutation in the brain, protecting neurons from damage caused by free radicals and neurotoxins. NAC also has anti -inflammatory properties and can improve mood and cognitive functions in people with mental disorders.

6. Phosphatidylserin: structural component of cell membranes and regulator of neurotransmission. Phospatylserin is phospholipid, which is the main structural component of cell membranes, especially in the brain. He plays an important role in the regulation of neurotransmission, neuroplasticity and apoptosis (programmable cell death). Phosphatidylserin can improve memory, attention and mood in the elderly and in people with cognitive impairment.

Section 5: Dad for improving cognitive functions: Neurotransmitters and precursors

1. Acetyl-L-carnitine (Alcar): Improving energy metabolism and neurotransmissance. Acetyl-L-carnitine (alcar) is an amino acid that improves energy metabolism in cells, including neurons. It transports fatty acids to mitochondria, where they are used to produce energy. Alcar also improves neurotransmission, increasing the level of acetylcholine, neurotransmitter, which plays an important role in memory and training. Clinical studies have shown that Alcar can improve memory, attention and mood in the elderly and in people with Alzheimer’s disease.

2. L-tyrosin: the predecessor of dopamine and norepinephrine, which increases the concentration of attention and motivation. L-tyrosine is an amino acid that is a predecessor of dopamine and norepinephrine, neurotransmitters, who play an important role in the concentration of attention, motivation and mood. L-tyrosine can improve cognitive functions in conditions of stress, such as lack of sleep, mental overwork or cold.

3. L-tripthophanes and 5-HTP: Dererotonin predecessors that improve mood and sleep. L-tripthophanes and 5-hydroxitriptophanes (5-HTP) are amino acids, which are the predecessors of serotonin, neurotransmitter, which plays an important role in mood, dream and appetite. L-tripthophanes and 5-HTP can improve mood, reduce anxiety and improve sleep.

4. Kholin and Citicoline: predecessors of acetylcholine, improving memory and learning. Kholin and Citicoline are nutrients that are the predecessors of acetylcholine, neurotransmitter, which plays an important role in memory and training. Choline and citicolin can improve memory, attention and learning.

5. Gaba (gamma-aminomatic acid): Neurotransmitter, which reduces anxiety and improves sleep. Gaba (gamma-aminomatic acid) is a neurotransmitter that reduces the excitability of neurons in the brain, having a calming and relaxing effect. The margin can reduce anxiety, improve sleep and increase the concentration of attention.

Section 6: Herbal adaptogens for the brain: increasing stress resistance and improving cognitive functions

1. Rhodiola pink: adaptogen, which increases stress resistance and improves cognitive functions. Rhodiola is pink – grassy adaptogen, which increases the body’s resistance to stress, improves cognitive functions and increases performance. It has antioxidant and neuroprotective properties. Clinical studies have shown that Rodiola Pink can improve memory, attention and mood in conditions of stress.

2. Ginseng: adaptogen that improves memory, attention and physical endurance. Ginseng is a grassy adaptogen that improves memory, attention, physical endurance and immune function. It contains ginzenosides that have antioxidant, anti -inflammatory and neuroprotective properties. Clinical studies have shown that ginseng can improve cognitive functions in the elderly and in people with mild cognitive impairment.

3. Ashvaganda: adaptogen, reducing anxiety that improves sleep and cognitive functions. Ashvaganda is a grassy adaptogen, traditionally used in Ayurvedic medicine. It reduces anxiety, improves sleep, increases stress resistance and improves cognitive functions. Ashvaganda has antioxidant, anti -inflammatory and neuroprotective properties. Clinical studies have shown that Ashvaganda can improve memory, attention and speed of information processing.

4. Bakop Monieri: Ayurvedic plant that improves memory and learning. Bakop Monieri is an Ayurvedic plant traditionally used to improve memory, learning and concentration. It contains bacosides that have antioxidant, anti -inflammatory and neuroprotective properties. Clinical studies have shown that Monieri Bakop can improve memory and learning in healthy people and in people with mild cognitive impairments.

Section 7: Practical recommendations for the choice and use of dietary supplements for the brain

1. Consultation with a doctor: a necessary condition before starting dietary supplements. Before taking any dietary supplement for the brain, you need to consult a doctor. The doctor will evaluate your health status, take into account your individual needs and contraindications, and also help to choose the most suitable dietary supplements and dosage.

2. The choice of quality dietary supplements: pay attention to the reputation of the manufacturer and the availability of certificates. When choosing dietary supplements for the brain, it is important to pay attention to the reputation of the manufacturer, the availability of quality certificates (for example, GMP, NSF), the composition of the product and the dosage of active ingredients. Avoid dietary supplements with a dubious composition and low prices.

3. Compliance with the recommended dosages: do not exceed the specified doses. Follow the recommended dosages of dietary supplements indicated on the packaging or recommended by the doctor. Exceeding the dosage can lead to side effects.

4. Duration of reception: Dietary supplies require long -term use to achieve the effect. Most dietary supplements for the brain require prolonged use (several weeks or months) to achieve a noticeable effect. Do not expect instant results.

5. Possible side effects and contraindications: take into account individual tolerance. Consider the possible side effects and contraindications of dietary supplements. Some dietary supplements can cause allergic reactions, digestive disorders, headaches or interact with drugs.

6. Integrative approach: Bad as part of a healthy lifestyle. Bad for the brain should be considered as part of a healthy lifestyle, including a balanced diet, regular physical exercises, sufficient sleep, mental activity and stress management. Bad is not a replacement for a healthy lifestyle.

7. Efficiency Monitoring: Evaluate the results and adjust the reception scheme. Evaluate the effectiveness of dietary supplement and adjust the appointment scheme on the recommendation of a doctor. If you have not noticed an improvement in cognitive functions after a few months of administration of dietary supplements, you may need to change the drug or dosage.

8. Interaction with drugs: inform the doctor about all the drugs taken. Tell the doctor about all the drugs you take to avoid unwanted interactions. Some dietary supplements can enhance or weaken the effect of drugs.

Section 8: The Prospects of Neuronutricity: The Future of Cognitive Health

1. Personalized neuronutricity: taking into account genetic characteristics and metabolic needs. The future of neuronutricity is associated with the development of a personalized approach, taking into account genetic characteristics, metabolic needs and lifestyle of each person. Genetic testing can help identify a predisposition to cognitive impairment and determine the optimal set of nutrients and dietary supplements to maintain cognitive health.

2. The use of artificial intelligence to develop new dietary supplements and optimize reception schemes. Artificial intelligence (AI) can be used to analyze large data on the effect of nutrients and dietary supplements on the brain, the development of new dietary supplements with improved properties and optimizing intake schemes taking into account individual characteristics.

3. Studies in the field of intestinal microbiots and its effect on the brain: the axis of the “intestines-mosG”. Studies in the field of intestinal microbiots and its effect on the brain open up new prospects for maintaining cognitive health. The “intestines-mozg” axis is a double-destroyed connection between the intestines and the brain, through which the intestinal microbiota can affect cognitive functions, mood and behavior. Probiotics and prebiotics can improve the composition of the intestinal microbiots and, as a result, improve cognitive functions.

4. Development of new methods of delivery of nutrients to the brain: nanotechnology and liposomes. New methods of delivery of nutrients to the brain are developed, such as nanotechnologies and liposomes that allow you to overcome the hematoencephalic barrier (GEB) and deliver nutrients directly to neurons.

5. Integration of neuronutricity into programs for the prevention and treatment of neurodegenerative diseases. Neuronutritzetics can be integrated into programs for the prevention and treatment of neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease. Nutrients and dietary supplements can help slow down the progression of these diseases and improve the quality of life of patients.