This document provides tips for maintaining brain health as we age. It notes that small declines in brain function begin in our 20s, and risks of conditions like Alzheimer's increase greatly with age. It recommends getting regular exercise to improve blood flow and growth of new brain cells, eating a diet low in inflammation by reducing refined carbs and sugars, and managing stress and sleep. A key point is that the gut and brain are strongly connected, and maintaining a healthy gut through a varied diet including probiotics can positively impact brain function as well. The tips are summarized as exercising regularly, eating an anti-inflammatory diet, sleeping well, managing stress, and remembering the gut-brain connection.

1. Tips for Keeping Your Brain
Razor Sharp
Food, Mood and Cognition

2. Small but measureable declines in brain
function begin in our 20’s
•1 in 8 individuals age 65+ have Alzheimer’s Disease
•40% of individuals age 85+ have Alzheimer’s Disease

3. • Anxiety is common in the developed countries
• The lifetime risk for significant depression is 20%. 100
years ago it was 1%
Stress, lack of sleep, obesity, lack of exercise contribute to
declining brain health

4. HOW CAN WE STAY SHARP AND KEEP THE IDEAS
COMING?

5. The Brain needs Oxygen and Glucose
•Exercise = improved circulation to the brain =increased
oxygen and nutrients to the the brain
•Regular exercise also creates BDNF which helps new nerve
cells grow in certain areas of the brain.

6. KEEP YOUR BLOOD SUGAR STEADY.
•Note glycemic index to keep blood sugar steady
•Refined carbs are public enemy #1

7. Omega 3 Fatty Acids insulate nerves
and keep them operating at top speed.

8. Inflammation is bad for the body, bad for
the brain
•Infections
•Injuries
•Stressors
•Poor lifestyle
•Foods

9. Anti-inflammatory measures:
•Watch excess calories
•Eat fruits and veggies
•Increase fiber
•Increase Omega 3 fats
•Eliminate transfats/hydrogenated fat
•Reduce and eliminate refined carbs and sugars

10. The Gut and Brain are intrinsically related!
•They communicate via the 10th
cranial nerve/vagus nerve
•70-80% of the immune cells are in the gut
•Inflammation in the gut can cause inflammation in the brain
•Gluten sensitivity is one such example

11. The gut is your second brain.
•90% of serotonin receptors are in the gut
•50% of dopamine receptors are found in the
gut
•The cross-talk between the gut and the brain
has multiple effects on affect, motivation,
intuition, decision making and higher brain
functions.

12. The brain can upset the gut, the gut
can upset the brain
Remember the vagus nerve connects
the two.

13. Tips to help the brain and gut get along:
•Watch for food sensitivity. If you don’t feel well after eating
something, avoid it.
•Omega 3s
•Probiotics/Yogurt (1-10 billion CFUs)
•High fat diets mess with gut bacteria
•Whole food consumption
•Nuts, Olive Oil and Spices

14. Extra Delights for the Brain and Gut
•A little bit of chocolate
•A little bit of caffeine
•A little bit of wine

15. • Reduce stress
• Meditation
• Adequate Sleep
A few more Must Dos:

16. 5 Tips in a nutshell:
1.Exercise to increase circulation and grow new brain cells
2.Eat well to reduce inflammation
3.Sleep
4.Stay on top stress
5.Remember your brain and your gut are connected. A
happy gut is a happy mind and a happy mind is a happy gut.

17. Ann's Blog @ MN Coaches
“Mind Matters”:
http://minnesotacoaches.org/blo
g/
Ann's Blog @ International
Coaching Federation:
http://icfheadquarters.blogspot.c
om/

18. Contact Information:
Email: Annholm@Annholm.net
Websites: Annholm.net
QueenAnntics.net
Annholm.net
AnnholmNet
Linkedin.com/in/annholmnet