Unfortunately, the loose Finnish dietary guidelines, with their candies and so on, are far from sufficient for optimal brain care.
Reaching the top 5% of brain performance is not demanding, because the average brain-related lifestyle habits today are so poor, with excessive sitting and screen time. The general measures intended for the “baseball-cap nation” are enough to reach this goal.
If one instead wants to belong to the top one-per-thousand, brain-related lifestyle habits must be optimized.
In that case, it is advisable to consume various types of fiber at around 50 g per 1000 kcal, as in the Stone Age.
In addition to today’s nutritionally depleted food, we also need several brain-essential supplements and continuous reduction of stress and low-grade inflammation, for example with antioxidants. I myself also use ginkgo biloba, PQQ, phospholipids, and several other supplements, as well as herbal tea made from medicinal herbs.
The critical microvessels of the brain can also be kept clean by regularly using garlic (fresh or pressed) + beetroot juice, ginger or turmeric, and black pepper.
You should get the same amount of vitamin D daily as on a sunny vacation (100–200 µg), and at least 3 g of omega-3 from fish and supplements, because the brain eliminates 2 g of old fats every day. B12 1 mg, B9 0.8 mg, and other B-vitamin supplements are a “must.”
Light, easy exercise is not enough for a health-conscious senior; strength training, HIIT, racquet or ball sports, and dancing are also needed, totaling 8–10 hours per week.
You should invest in a bed (140–160 cm wide) and keep the bedroom quiet and dark. The pillow should support the head without pressing the neck — a “narrow” and height-adjustable long Salli (Salli.com) pillow, which is fortunately also coming to the market.
Desk ergonomics and posture should be maintained, with relaxed shoulders, a standing desk with belly support that promotes good brain circulation, loose clothing, and a high-quality saddle chair with a center gap and rocking mechanism (Salli), which does not interfere with pelvic hormone or internal organ functions while sitting. The monitor should be fairly new and very good, and at exactly the right distance and height to maintain neck relaxation, which is important for circulation.
Additionally, a variety of other healthy brain habits are needed, such as socializing, massage, sauna (up to 5 times a week), writing, making music, gardening, forest walking, sex, handicrafts, creative activities, puzzles, etc.
This program must be started well in advance, already in early middle age, before poor lifestyle habits begin to permanently damage the brain.
A senior who lives this way can enjoy intellectually vibrant — that is, high-quality — life in retirement and remain highly capable of working regardless of genetics.
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