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Who's getting enough, who's getting too little and who's getting too much.....

Many people have written to ask me what foods they can eat for brain health.  Hey, we eat for heart health, bone and joint health -- the brain is an organ, too!  And the main focus for brain health is serotonin.

Serotonin is similar to catecholamines.  It is made from the amino acid, tryptophan.  Serotonin is converted to melatonin in the pineal gland.  Tryptophan, derived from food or whole food supplements, is transported to the brain to make the neurotransmitter serotonin.  At the appropriate place inside a brain cell, two enzymes and vitamin B6 transform tryptophan to serotonin.  Serotonin is then transferred to the sending end of the neuron, where it is used as a molecular messenger to carry information across the synapse to the receiving neuron.

Serotonin production is sensitive to the supply of tryptophan in the diet.  Serotonin circuits arise from the brain stem arousal complex and reach into all areas of the brain.  Excessive serotonin circuit activity tends to activate abnormal behaviors.   Too little serotonin is associated with sleep disturbances, loss of appetite and depression.

Serotonin itself isn't in food.  It's a neurotransmitter released into the synapse and bloodstream.  However, certain foods cause serotonin to be released almost instantly, like candy, cereal and pasta.  Anything with plenty of carbohydrates will increase serotonin levels.  However, the effects won't last long, maybe only 2-3 hours, and then you have what is called a "crash", feeling tired and without energy.

Food sources that help with serotonin production are foods high in B-vitamins (brown rice, chicken, corn, eggs, green leafs, legumes, meat, nuts, peas, sunflower seeds, nutritional yeast), Calcium almonds, brewer's yeast, green leafs and cruciferous vegetables, fish with bones, sesame seeds, tofu), Magnesium  (green leafs, brown rice, sesame seeds, shrimp, salmon) and Tryptophan  (turkey, soy foods, peanuts, almonds).

Essential fatty acids necessary for serotonin production are the omega 3's  (fish oils found in mackerel, salmon, sardine, tuna; walnut oil, flax oil) and 6's  (canola oil, chicken, eggs, flax, grape seed oil, safflower oil, sunflower oil, turkey, wheat germ oil) as well as Gamma-Linolenic Acid  (black current oil, bluegreen algae, borage oil, evening primrose oil).

But there is a problem with most people's diets also.  We simply do not eat enough of the foods DAILY that feed our brain.  To get constant, even and reliable levels of serotonin activity most people need to supplement.  But along with our foods, we are ingesting toxins and environmental polutants.  Another problem in our society today is the constant exposure to toxins which build up in our cells, tissues and eventually, the brain.  Aluminum build-up in the brain blocks neurotransmitter activity.  Long term stress also causes a depletion of serotonin levels.

Short term stress actually increases serotonin, but after time you get burn-out and then it becomes increasingly difficult for the body to produce serotonin.  So reduce stress -- this can be as simple as adding exercise and meditation to the daily routine or as life changing as choosing to leave a really stressful job.

Avoid stimulants because they deplete serotonin over time -- this works the same as stress does.  We're talking things like caffeine, refined carbohydrates, chocolate, sugar as well as the heavier stimulants like cold remedies, alcohol, street drugs, diet pills and tobacco.

THE ANSWER TO TOXIN RETENTION:

The increasing presence of toxic chemicals in our environment increases the risk of life-threatening illnesses.  We are constantly exposed to chemicals from pesticide sprays, fillings, vaccines, deodorants and the aluminum residue from soda pop, beer cans, toothpaste tubes and cookware, among other things which could be endangering your health right now!  We live on a toxic planet with over 75,000 new chemicals introduced in the last 60 years.  Less than 7% of these have been tested for their effect on us.  A recent study showed 27 toxins in 100% of people tested.  Aluminum residue buildup on the brain causes alzheimers disease! Many other problems are caused by toxins like lack of energy and Fibromyalgia.

NOTE: Do not take Betagard if you are on prescription drugs since it will remove all the chemicals.  Wait for ten days after you complete your prescription before taking Betagard.

Betagard is Certified Kosher:  View Kosher Certificate HERE

Natural Antidotes to Brain Toxins

We can reduce our exposure to toxins but we can't completely avoid them. Nutrients that limit internal damage are valuable tools to maintain brain health.

Rather than performing one isolated function, each nutrient has broader health benefits.  The information below focuses on the role each one plays in protecting the brain and nervous system.  Most multivitamins include at least some of these ingredients but often in amounts smaller than those found to be effective against toxic damage.

Among Dr. Braverman's recommendations:

(from Dr. Braverman's website - http://www.pathmedd.com)

• Vitamin A helps with the removal of lead.
  
  
• Vitamin B1 (thiamin) reduces the amount of lead that gets absorbed and is essential for the normal production of energy from food.  Taking 50 mg daily can enhance mental function.  Most multivitamins contain less than 50 mg but since B vitamins work together, it's best to take a B complex formula or get B1 in a multivitamin.
  
  
• Vitamin C helps to reduce pesticide damage to cells and to eliminate pesticides.  With a daily dose of 1,000 mg, vitamin C may also counteract the effects of cadmium and lead and help to remove the metals.  Yet cadmium can cause vitamin C depletion.  Most multivitamins contain less than 1,000 mg of C.
  
  
• Vitamin E helps to detoxify pesticides and, with 600 IU daily of the d-alpha tocopherol succinate form, may reduce toxic effects of mercury, cadmium, and lead.  Some multivitamins contain this form of vitamin E.
  
  
• Calcium reduces the levels of mercury, cadmium, lead, and aluminum that stay in our bodies by competing with the metals for absorption.
  
  
• Magnesium reduces the toxic effects of mercury but the toxin can interfere with the function of the mineral.  Magnesium also reduces the absorption of lead and aluminum and may help these to be eliminated.  The typical American diet doesn't provide enough magnesium, yet the mineral is vital for overall health.  Taking 200 mg to 400 mg of magnesium at bedtime, in addition to a multivitamin, can improve sleep and reduce stress.
  
  
• Selenium binds with mercury, cadmium, lead, and aluminum so that these can be excreted. The process reduces amounts of selenium. Selenium also may prevent cadmium from damaging the prostate.
  
  
• Zinc helps to remove mercury and, by competing with cadmium, reduces its absorption.  When zinc levels are low, we absorb more lead and aluminum, but sufficient zinc reduces the toxic effects of all of these metals.
  
  
• Copper absorption can be blocked by mercury. However, copper can help eliminate cadmium. Most multivitamins contain adequate amounts of copper.
  
  
• Other helpful nutrients sometimes are found in multivitamin or other formulas and are available as individual supplements.
  
  
• Quercetin counteracts the toxicity of mercury and prevents damage to kidneys from cadmium. It also helps to remove lead from the brain and reduces toxicity of the metal.  It's sometimes included in cleansing formulas.
  
  
• Rutin, an antioxidant found in citrus fruits, binds with mercury and helps our bodies to excrete the metal.
  
  
• Lycopene, found in tomatoes, may protect kidneys from mercury damage and reduce the toxic effects of cadmium.  If you frequently eat tomatoes or tomato sauce, you may get sufficient amounts from food.
  
  
• Bifidobacteria and lactobacillus are "friendly" bacteria found in traditional yogurt.  (The label should say the product contains "live cultures.")Also called probiotics (meaning "for life"), these bacteria support healthy digestion and may help with detoxification of mercury.  Probiotic supplements often contain additional beneficial bacteria and are sometimes added to other supplements to enhance absorption of nutrients.
  
  

Top Antioxidants:

Most often, these are found in antioxidant formulas or as individual supplements.  One or more may be included in higher-end multivitamins, especially those sold through health practitioners.

• Alpha-lipoic acid inhibits mercury damage to neurons and cadmium damage to the liver.  It may bind with mercury and cadmium and help with their removal.  Alpha-lipoic acid may also reduce damage from lead by protecting cells in the brain and nervous system.
  
  
• NAC (n-acetyl cysteine) itself is not an antioxidant but a form of the amino acid cysteine.  We use NAC to produce glutathione, a strong antioxidant made by every cell in the human body.  NAC is a natural detoxifying agent that bonds with metals and other toxins so that these can be eliminated.  It also reduces harmful effects of toxins.  In the process, levels of the nutrient get depleted.  In hospitals, NAC is often used intravenously to treat poisoning from acetaminophen, the pain reliever in Tylenol. NAC may also reduce toxic side effects of chemotherapy.
  
  
• Curcumin is a key ingredient in turmeric, the herb that gives curry its signature flavor and yellow color.  Curcumin can protect against damage to the brain from lead.  It's also an antioxidant and may protect against Alzheimer's disease.
  
  
• Available as individual supplements, some of the substances below are found in cleansing formulas designed to help our bodies eliminate toxins and others may be in formulas to support brain health.
  
  
• Glutathione, a vital antioxidant produced in our bodies, can strengthen our defenses against toxins when taken as a supplement.  It can help remove mercury, cadmium, and lead.
  
  
• Methionine or l-methionine is an essential amino acid, meaning it cannot be made by our bodies but must be obtained from our diet.  It supports our internal production of glutathione and can bind with mercury, cadmium, and lead to help us eliminate the metals.  The detoxification process depletes our levels of methionine.
  
  
• Taurine or l-taurine is an amino acid that calms nerves.  It can help to reduce mercury damage to the liver and reduce the toxic effects of cadmium and lead.  At the same time, mercury interferes with the normal action of taurine.
  
  
• Citrus pectin and alginates may reduce absorption of cadmium, lead, and aluminum in the digestive tract and help with their excretion.  Each one is available as an individual supplement and some products combine the two.
  
  
• Vinpocetine, an ingredient found in the periwinkle plant, may help to remove lead. Some studies show that vinpocetine improves memory, especially in people with dementia, and reduces damage from strokes.
  
  
• Astaxanthin is a strong antioxidant that naturally gives wild salmon its pink color, as well as coloring pink flamingos, which eat similar foods in the wild.  It may help to reduce mercury damage to kidneys.  Farmed salmon are given a manufactured version of the substance in their feed to please consumers.  If they aren't, farmed salmon flesh is white.  It's a matter of debate whether artificial astaxanthin is worthwhile to eat or simply a marketing tool.