"Brain disorders resulting in altered mood, memory, behavior and attention are a result of imbalances in the seven key systems of your body," says Mark Hyman, MD, author of "The Ultramind Solution: Fix Your Broken Brain by Healing Your Body First."
"These 'diseases' really do not exist." Correcting your seven key systems requires optimizing nutrition, balancing hormones, cooling off inflammation, fixing digestive problems, enhancing detoxification, boosting energy metabolism, and calming the mind, he says.
To get started, he recommends walking vigorously for 30 minutes every day; eating protein for breakfast; having a meal or snack every 3 to 4 hours; and making your diet rich with brightly colored fruits and vegetables, omega-3-rich foods such as wild salmon, sardines, flaxseeds, and walnuts, and high-fiber carbohydrates such as beans, legumes, whole grains, nuts and seeds.
In addition, says Hyman, take these "raw materials" daily to keep your brain healthy:
- A high-quality, high-potency, highly bioavailable broad-spectrum multivitamin.
- Calcium: 600-800 mg; and magnesium: 400-600 mg.
- Vitamin 03: 2,000-4,000 IU.
- Omega-3 fatty acids (EPA and DHA ratio of 300/200): 1,000 mg twice a day.
- Folate: 800 mcg; B6: 50 mg; B12: 1,000 mcg.
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