腦細胞增強5倍,15種秘訣,自然療法柏格醫生 Dr Berg
Summary
TLDR本视频脚本探讨了大脑神经细胞再生能力,驳斥了大脑细胞不能更新的旧观念。通过一系列研究,提出了多种方法来促进大脑神经细胞的再生,包括规律的有氧运动、间歇性及长期禁食、冷疗、摄入omega-3脂肪酸、低碳水化合物饮食、维生素B1、益生菌、阳光照射、植物营养素、富含胆碱的食物、草饲动物产品、充足睡眠以及适量咖啡因摄入等。这些方法有助于改善认知功能,延缓衰老,提升大脑健康。
Takeaways
- 🧠 大脑的神经细胞是可以再生的,而神经细胞的再生速度决定了随着年龄增长认知功能的发展。
- 💡 通过一些方法可以增加神经细胞的再生速度,提高大脑的认知功能。
- 🏃♂️ 定期进行有氧运动是增加大脑大小和防止萎缩的最有效方法之一。
- 🚫 长时间不运动和久坐对大脑不利。
- 🍽️ 间歇性禁食和周期性长时间禁食可以刺激大脑生长和修复功能。
- ❄️ 冷疗,如冰浴或冷水澡,可以刺激神经细胞的再生。
- 🍲 摄入omega-3脂肪酸,如鱼油或鳕鱼肝油,对大脑生长非常有益。
- 🚫 避免摄入氧化油,如加热的植物油,对大脑有害。
- 🥦 低碳水化合物饮食有助于减少大脑氧化,改善神经细胞的代谢。
- 🌞 阳光中的红外线和维生素D对大脑健康有益,而室内人工光源则无益。
- 🛌 睡眠质量对神经细胞的再生至关重要,失眠和过度依赖咖啡因会影响神经细胞的再生。
- 🥚 摄入富含胆碱的食物,如蛋黄、内脏和鱼类,对大脑健康至关重要。
- 🌿 草饲动物产品比谷物饲养的更具有抗炎作用,因为它们具有更好的omega-6到omega-3的比例。
- 🪓 锌是大脑健康的关键营养素,特别是对海马体的健康至关重要。
- 🌱 植物性植物营养素,如姜黄素和绿茶中的B族植物营养素,对大脑有益。
- 🍵 益生菌和膳食纤维有助于肠道健康,进而支持大脑健康。
- 🚫 避免使用草甘膦等化学物质,它们可能会改变肠道微生物群,对大脑健康不利。
Q & A
大脑的神经细胞可以再生吗?
-是的,大脑的神经细胞可以再生。神经细胞的再生,也就是神经生成(neurogenesis),是确定的,而且再生的速率会影响人随着年龄增长时的认知功能。
如何增加大脑神经细胞的再生?
-可以通过多种方式增加大脑神经细胞的再生,包括规律的有氧运动、间歇性禁食或长期禁食、冷疗、摄入omega-3脂肪酸、低碳水化合物饮食、维生素B1、益生菌、阳光照射、植物营养素、高胆碱食物、草饲动物产品、充足的睡眠和适量的咖啡因等。
为什么有氧运动对大脑有益?
-有氧运动可以提供大量氧气,这对大脑非常重要,因为大脑虽然只占体重的2%,却需要消耗身体20%的氧气和代谢能量。
禁食对大脑有什么好处?
-禁食是一种强有力的刺激因素,可以帮助大脑生长和修复功能,建议每天进行16至18小时的禁食,或者进行48小时的周期性长时间禁食。
冷疗如何促进神经生成?
-冷疗,如冰浴或冷水淋浴,是一种非常有效的神经生成刺激方法,可以促进神经细胞的重新生长。
omega-3脂肪酸为什么对大脑有益?
-omega-3脂肪酸,特别是DHA,对大脑有益,因为大脑中有很大一部分是由DHA这种类型的omega-3脂肪酸组成的。
为什么低碳水化合物饮食有助于大脑健康?
-高碳水化合物饮食会导致大脑氧化,而低碳水化合物饮食可以帮助降低血糖,减少胰岛素抵抗,从而避免神经细胞因缺乏能量而受损。
维生素B1对大脑有什么作用?
-维生素B1(硫胺素)对大脑非常重要,缺乏B1会导致炎症和神经退行性变,因此保证足够的B1摄入对大脑健康至关重要。
益生菌如何影响大脑健康?
-益生菌通过改善肠道健康来间接支持大脑健康,因为肠道微生物可以产生血清素和其他神经递质,对情绪和认知功能有积极影响。
阳光如何帮助大脑?
-阳光中的红外线可以穿透头骨,增加褪黑激素,这是一种抗氧化剂,有助于支持大脑健康。此外,阳光还能提供维生素D,对大脑也有益处。
为什么高质量的睡眠对大脑再生很重要?
-高质量的睡眠对神经细胞的再生至关重要,睡眠不足或依赖咖啡因和兴奋剂会影响大脑的恢复和再生能力。
为什么草饲动物产品比谷物饲养的更有益于大脑?
-草饲动物产品中的omega-6与omega-3的比例更平衡,这有助于减少炎症,而谷物饲养的动物产品可能会导致炎症增加。
为什么过多的咖啡因对大脑有害?
-适量的咖啡因可以刺激认知功能,但过量摄入会过度刺激大脑,可能导致认知功能损害。
锌对大脑有什么作用?
-锌参与多种酶的活性,锌缺乏会导致海马体萎缩,影响认知功能和情绪。
Outlines
🧠 大脑神经再生与认知功能
视频脚本第一段主要讨论了大脑神经细胞的再生能力,反驳了大脑细胞不更新的旧观点。强调了神经再生速度对认知功能的重要性,并提出了通过多种方法增加神经细胞再生的方法。提到了动物和人类的研究,特别强调了海马体在记忆、学习、空间导航、解决问题和物体定位记忆等方面的作用。还讨论了记忆问题可能与饮食和血糖水平有关,建议不要过度提醒他人的记忆失误,因为这可能会加剧记忆问题。最后,指出大脑虽然只占体重的2%,但需要消耗20%的身体氧气和代谢能量,因此提出了增加大脑大小和防止萎缩的第一个建议是定期进行有氧运动。
🚶♂️ 通过锻炼、禁食和冷疗促进神经再生
第二段继续讨论促进大脑神经细胞再生的方法,包括间歇性禁食和长期禁食,以及冷疗如冰浴或冷水淋浴。提到了这些方法如何与我们祖先的生活方式相吻合,以及它们如何帮助大脑保持敏锐。还强调了omega-3脂肪酸,特别是DHA对大脑健康的重要性,并警告氧化油如加热的植物油对大脑的负面影响。提出了低碳水化合物饮食对减少大脑氧化和神经退行性变的益处,以及通过降低碳水化合物摄入和增加酮体摄入来改善神经元的燃料供应。此外,还提到了维生素B1(硫胺素)的重要性,以及缺乏B1可能导致的脑神经退行性变。
🌞 阳光、植物营养素和益生菌对大脑健康的益处
第三段探讨了阳光、植物性营养素、益生菌、健康脂肪和睡眠对大脑健康的益处。提到了阳光中的红外线和维生素D对大脑的支持作用,以及植物性营养素如姜黄素、绿茶中的B族营养素对大脑的积极影响。讨论了益生菌对肠道健康的重要性,以及肠道健康与大脑健康之间的联系。还强调了有机食品的重要性,以避免化学物质如草甘膦对肠道微生物群的负面影响。此外,提到了高胆碱食物如蛋黄、内脏和鱼类对大脑的重要性,以及草饲动物产品相比谷物饲养产品更具有抗炎性。最后,讨论了充足和高质量的睡眠对神经细胞再生的重要性,以及过量咖啡因可能对大脑造成的损害。
Mindmap
Keywords
💡神经再生
💡海马体
💡有氧运动
💡间歇性禁食
💡冷疗
💡Omega-3脂肪酸
💡低碳水化合物饮食
💡维生素B1(硫胺素)
💡益生菌
💡阳光
💡胆碱
💡草饲动物产品
💡睡眠质量
💡锌
Highlights
大脑细胞可以再生,再生速度影响认知功能。
通过多种方法可以增加神经细胞的再生,提高大脑功能。
神经再生通常发生在大脑的海马体区域,与记忆、学习、空间导航等认知功能有关。
不要过度提醒他人记忆问题,可能加重记忆障碍。
大脑仅占体重2%,却需要20%的氧气和代谢能量。
定期进行有氧运动是增强大脑和预防萎缩的最佳方法之一。
禁食,包括间歇性和长期禁食,能刺激大脑生长和修复功能。
冷疗,如冰浴或冷水澡,是促进神经再生的有效方法。
Omega-3脂肪酸,特别是DHA,对大脑生长至关重要。
避免使用氧化油,如加热处理的植物油,因为它们对大脑有害。
低碳水化合物饮食有助于减少大脑氧化,预防神经退行性变。
维生素B1(硫胺素)对大脑健康至关重要,缺乏可能导致神经退行性变。
益生菌和肠道健康与大脑功能紧密相关。
阳光中的红外线和维生素D对大脑有保护作用。
植物源性营养素,如姜黄素和绿茶中的B族营养素,对大脑有益。
富含胆碱的食物,如蛋黄和动物内脏,对大脑健康重要。
选择草饲动物产品,因为它们的Omega-6与Omega-3比例更健康。
睡眠质量对神经细胞再生至关重要,失眠和过度依赖咖啡因可能影响大脑健康。
适量咖啡因有益,但过量可能损害认知功能。
锌是大脑,尤其是海马体健康的关键营养素,缺乏可能导致认知和情绪问题。
Transcripts
you know it's been thought of that our
brains do not regenerate our brain cells
are not renewed okay this is a
completely false information because the
brain cell can regenerate in fact it's
the rate at which your brain cells
regenerate that determines how your
cognitive functions going to work or not
work as you get older So today we're
going to talk about how to actually
increase
this regeneration of your nerve cells by
a factor of 5x okay now yes this
research was done in animals and there's
also a lot of research done in humans as
well so as I go through the list I want
to cover a lot of different things that
you can do to increase the size of your
brain and you don't have to do all of
them you just need to pick as many as
you can do and if you wouldn't mind go
ahead and add those to the comments of
those things that you feel that you can
add to your current lifestyle to
increase the size of your brain or at
least the Regeneration of your neurons
because this list could be a little bit
overwhelming to some people you know you
can't do everything but you just do what
you can something is better than nothing
and the general term for a nerve
regenerating is called neurogenesis a
lot of This research is done on a part
of the brain called the hippocampus the
hippocampus well they don't know exactly
but it's involved in the relay of
information that's connected to memory
learning spatial navigation remember
layouts of certain things problem
solving which you kind of need your
memory for problem solving reasoning and
something else called object in place
memory that's like remembering certain
objects in certain environments like
where did I put my keys Etc now realize
this just because you don't remember
where you put your keys does not mean
you have a problem with your brain it
could be that you just ate poorly the
day before it could be that your blood
sugars are not quite correct if your
spouse a family member or your parent or
whatever starts having memory problems
the worst thing you can do is to remind
them of that and point that out because
it's almost like the more that you
remind someone like you know are you
losing your memory uh the more they
start losing their memory and even when
I was in practice I would notice this
with married couples that would be
coming in sometimes the spouse would be
correcting them if they you know said
something wrong or pronounce something
wrong or forgot something and I pulled
them to the side and I just said you
know what if they do that again just
kind of ignore it okay
and I followed up with them and I found
that the person stopped making these
mistakes when the person stopped
reminding them that they were making
these mistakes so I think what happens
if you hyper focus on something it
actually sometimes can make it worse one
thing that's really interesting about
the brain okay is that if we take a look
at the size of the brain and how much it
weighs and we compare that to the rest
of the body it only really makes up like
two percent of the whole body weight yet
it requires 20 percent of the oxygen of
the body
20 percent of the metabolism of the body
is given to the brain so it's an energy
Hawk and this is why this first thing
I'm going to tell you is so important
out of all the things you can do to
increase the size of the brain and
prevent atrophy is regular consistent
exercise and the type of exercise that
would be best is aerobic exercise and
what I mean is getting a lot of oxygen
now this is not to say that other types
of exercise is is not also really good
but if you can also include long walks
for example or some type of exercise
where you can get a lot of oxygen that
would be even better than other types of
exercise but I personally like to mix it
up I do high intensity on certain days I
might do a hiking or a long walks on
other days that is the most important
thing you can do to enhance
your brain regular exercise on the
opposite would be inactivity right not
exercising being inside all day that
would not be good for your brain the
second most important thing for your
brain would be
fasting and I'm going to say just like
intermittent fasting but also a periodic
prolonged fasting very potent stimulator
of certain factors that help grow your
brain and repair the brain function so
you need to be doing two meals a day
with maybe a fasting period of at least
16 17 18 hours okay that would be ideal
but if you can do longer like a one meal
a day and and fast for 23 hours that
would be even better
and this would all depend on your
lifestyle and also how much repair that
you need to do on the brain because
maybe you have some other issues like
the point is that when you eat too
frequently and have these snacks which
is just a killer for a lot of problems
the brain suffers the most okay so this
idea that you have to constantly fuel
the body of the brain is false
information it does very well when you
don't eat so frequently and then
periodic prolonged fast for like maybe
48 Hours the next thing cold therapy
very potent stimulator of neurogenesis
which is the regrowing of your nerve
cells
so that could be an ice bath that could
be in just taking a cold shower some of
you are not going to do this but some of
you will do it but it definitely will
stimulate the Regeneration of brain now
if you combine all three of these you
can look way back in time when we were
always Starving in the cold and we're
constantly exercising to run and chase
animals to eat them and so our DNA has
been developed off that has adapted off
those three things to survive better
because we needed
our brains sharp so if you're out in the
cold and you're exercising and you're
not eating you can really support your
brain versus always being in a very
comfortable environment being around
food all the time like having the
refrigerator and just sitting back and
being inactive other things you can do
omega-3 very very potent stimulator of
growing your brain that would be like
cod liver oil why because a good portion
of the brain is composed of something
called DHA which is a type of omega-3
fatty acid okay so that would help you
greatly and it's very easy to do to have
some fish oils or cod liver oil that you
consume on a regular basis
now on the flip side of that the other
oil that's really bad for the brain is
oxidized oil like in the oils that are
heated like vegetable oils to create
those oils you have to heat them up with
solvents like hexane and then you use
them in heat too right you actually use
them to fry something or cook something
or deep fry something very very bad for
your brain of course recently we've
substituted those for the saturated fats
being the coconut oil the lard the
butter are actually very very good to
cook things in they're very stable as
long as you keep your carbs low
and so that relates to the next point a
low carb diet because sugar and refined
carbs and just eating a high carb diet
creates a lot of oxidation to the brain
and the Hallmark of neurodegeneration is
glucose hypo metabolism where glucose is
not being able to be metabolized in the
neurons okay that's the Hallmark that
occurs within the nerve cells which
means the destruction of the nerve cell
occurs because it's not getting glucose
fuel so does that mean you need to eat
more glucose no it means that you
already ate too much glucose and you
created insulin resistance and now you
basically create this resistance for
glucose as well and that's what destroys
it you basically starve off the nerve of
energy how can we use that information
we can lower the amount of glucose that
you eat and we can feed your neurons
a much better fuel which is ketones so
ketones are the fuel that can bypass
this damage of glucose and go right in
and feed the neurons directly so how do
we do that well we just lower our carbs
and our bodies will naturally generate
ketones we can also take ketones as a
supplement we can fast and generate
ketones do fasting intermittent fasting
we can also consume MCT oil because
you're going to generate more ketones
now I've mentioned cold therapy but you
also can do heat therapy which like in a
sauna or a hot shower that can also be
beneficial but not as beneficial as the
cold therapy I'm sorry another thing
that's really beneficial to the brain is
vitamin B1 thiamine and the opposite to
that a thymine deficiency which is very
common is the worst zinc for the brain
okay when someone does not have enough
B1 you start developing this condition
called wernick
syndrome it's a condition where you're
very deficient in B1 and the neurons are
degenerating okay so you'll have all
sorts of problems in the brain and this
usually occurs because you're eating a
lot of refined carbohydrates or too much
sugar and so when you don't have enough
B1 you actually get inflammation in your
brain and B1 is uh connected to so many
positive things for our bodies but
especially for the brain and also to get
rid of stress all right the next one is
probiotics which is interesting because
there is a connection between your gut
and your brain right I mean the microbes
in your gut make all sorts of the
serotonin and other neurotransmitters
and other factors so if there's a
problem in your gut there's a problem up
here in fact one of the side effects of
taking an antibiotic is problems with
your brain mood cognition and even
potentially certain types of dementia
which is interesting so if you just
support your gut you actually can help
this regeneration of your brain cells so
that would be consuming like foods that
have friendly microbes probiotics
sauerkraut fermented food certain
vegetables that are grown on soils that
have microbes and also that fiber in the
vegetables can actually
feed the microbes if you have many
different types of vegetables or
different types of lettuce leaves that
would be better because it's going to
create a more Diversified microbiome but
also there's another antibiotic or at
least something that was patented as an
antibiotic and that is glyphosate that's
the chemical in the GMO so that can
actually alter our gut microbiome
another reason why you should have
organic type foods now another thing
that can actually support your brain is
the sun you're going to get a type of
energy called infrared from the sun over
50 percent of the sun's Rays is infrared
and it can penetrate through your skull
okay and actually that can increase your
melatonin which can act as an
antioxidant to support your brain but
that's interesting and then also you
have the vitamin D from the Sun that can
also help the brain versus being indoor
hours to all sorts of artificial lights
that do not help your brain at all and
then there's also plant-based
phytonutrients that are really good for
your brain
curcitin turmeric B phytonutrients in
green tea I mean there's just so many
different phytonutrients in so many
plants that can help you then we also
get foods high in choline okay choline
is kind of the raw material for
acetylcholine a really
common you know transmitter in your
brain you need acetylcholine and that's
made out of choline so what foods are
high in choline well you have egg yolks
okay you also have organ Meats fish okay
so all of those are really important for
your brain and then we also have
grass-fed animal products right
grass-fed versus grain fed grass-fed are
more anti-inflammatory because of the
omega-6 to three ratios you want those
like one to one so that's just another
point that you want to be aware of when
you're consuming animal products there
is a big difference and then we get to
its sufficient sleep not just the number
of hours of sleep but the quality of
sleep that you get okay is very very
important if you have an insomnia and
you're living on caffeine and stimulants
it's going to start to affect the
Regeneration of nerve cells now what
about this topic of coffee well too much
caffeine can definitely create a problem
with your brain but if you have just a
small amount of coffee it's not going to
be a problem especially since there's
polyphenols in the coffee that can
support the brain but excessive amounts
of caffeine if you drink too much can
override that and create a lot of
problems because if you think about it
when you drink coffee it does stimulate
your cognitive function right so over
stimulation of that can be damaging
another really key nutrient for the
brain especially the hippocampus is zinc
okay zinc is involved in different
enzymes if you're deficient in zinc that
can create an atrophy of hippocampus and
affect your cognitive function as well
as your mood now since I mentioned this
topic of Omega-3 like the DHA oils which
is so important in brain health and it's
a real easy thing to implement I put
some more information up with this video
right here you should check it out
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