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Brain health

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Brain health

  1. 1. Looking after the Rugby Brain By Rich McKeating
  2. 2. Before we start... <ul><li>Definition of a concussion </li></ul><ul><ul><li>temporary unsteadiness, dizziness and giddiness. </li></ul></ul><ul><li>The brain is repairable </li></ul>
  3. 3. Potential damage later on in life? <ul><li>Personality change </li></ul><ul><ul><li>Depression </li></ul></ul><ul><ul><li>Alzheimers </li></ul></ul><ul><ul><li>Lack of bodily functions </li></ul></ul><ul><ul><ul><ul><li>Balance </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Smell </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Digestion </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Growth </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Stress response </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Hormones </li></ul></ul></ul></ul>
  4. 4. Today’s talk <ul><li>Brain Nutrition </li></ul><ul><li>Brain Supplements </li></ul><ul><li>Healthy brain attitude </li></ul><ul><li>Develop strategies for long term brain health </li></ul>
  5. 5. Brain Health principles Nutrition <ul><li>Keep glucose supply steady </li></ul><ul><ul><li>Control blood sugar </li></ul></ul><ul><ul><ul><li>Beans/ lentils </li></ul></ul></ul><ul><ul><ul><li>Rice </li></ul></ul></ul><ul><ul><ul><li>Whole grains </li></ul></ul></ul><ul><li>Anti-oxidants </li></ul><ul><li>Omega 3 </li></ul><ul><ul><li>DHA </li></ul></ul>Lifestyle <ul><li>Alcohol Moderation </li></ul><ul><li>Take charge of Stress </li></ul><ul><li>Improve O2 uptake </li></ul><ul><ul><li>Posture </li></ul></ul><ul><ul><li>Breathing exercises </li></ul></ul><ul><ul><li>Quit Smocking </li></ul></ul>
  6. 6. Brain foods <ul><li>Consider using the following in your diet </li></ul><ul><li>Anti- oxidants </li></ul><ul><li>Blue berries- anthocyanins enhance brain function, can also reverse brain damage </li></ul><ul><li>Accai Berries- improve blood vessels </li></ul><ul><li>Dark chocolate </li></ul><ul><li>Coffee </li></ul><ul><li>Turmeric </li></ul><ul><li>All fruit/ veg </li></ul>
  7. 7. Brain foods <ul><li>Omega 3 </li></ul><ul><li>Wild fish- Wild Salmon </li></ul><ul><li>Walnuts </li></ul><ul><li>Spinach </li></ul><ul><li>Avoid bad fats </li></ul><ul><li>Hydration </li></ul><ul><li>Water </li></ul>
  8. 8. Basic Brain supplements <ul><li>Acetyle l carnitine ( 500mg twice a day) </li></ul><ul><li>Alpha lipoic acid 100-300mg </li></ul><ul><li>Alpha GPC 600mg </li></ul><ul><li>Ginko Bilboa 120-240mg </li></ul><ul><li>Vit D </li></ul><ul><li>DHA </li></ul><ul><li>Omega 3 </li></ul>
  9. 9. An intro to Neurotransmitters <ul><li>Serotonin </li></ul><ul><li>Deficiency symptoms </li></ul><ul><ul><li>Lack of joy </li></ul></ul><ul><ul><li>Unrest full sleep </li></ul></ul><ul><ul><li>Sudden burst of anger </li></ul></ul><ul><ul><li>Paranoia </li></ul></ul><ul><li>Natural ways to boost it </li></ul><ul><ul><li>Tryptophan rich foods </li></ul></ul><ul><ul><li>5-HTP </li></ul></ul><ul><ul><li>PS </li></ul></ul>
  10. 10. <ul><li>Dopamine </li></ul><ul><li>Deficiency symptoms </li></ul><ul><li>Unable to handle stress </li></ul><ul><li>Angry/ aggressive </li></ul><ul><li>Unexplained lack of concern for family and friends </li></ul><ul><li>Lower sex drive </li></ul><ul><li>Natural treatments </li></ul><ul><li>Tyrosine Rich foods </li></ul><ul><li>L-Tyrosine </li></ul><ul><li>Omega 3 </li></ul>
  11. 11. Healthy Brain attitude! <ul><li>Learn! </li></ul><ul><li>Stress reduction </li></ul><ul><ul><li>The pro- active solution </li></ul></ul><ul><ul><li>Talent vs Effort </li></ul></ul><ul><ul><li>Limiting behaviours </li></ul></ul><ul><ul><ul><li>Superstition </li></ul></ul></ul><ul><ul><ul><li>Blame </li></ul></ul></ul><ul><ul><ul><li>Need to be right </li></ul></ul></ul><ul><ul><ul><li>Worrying about things you cant control </li></ul></ul></ul>
  12. 12. Long term brain strategy <ul><li>Your brain is responsible for the quality of your life, look after it! </li></ul><ul><li>Nutrition </li></ul><ul><ul><li>Control blood sugar </li></ul></ul><ul><ul><li>Take Omega 3 </li></ul></ul><ul><ul><li>Hydrate </li></ul></ul><ul><ul><li>Eat plenty of anti- oxidants </li></ul></ul><ul><li>Supplement </li></ul><ul><ul><li>Even just one month per year </li></ul></ul><ul><li>Lifestyle </li></ul><ul><ul><li>Control stress </li></ul></ul><ul><ul><li>Sleep/ nap </li></ul></ul>

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