889 - Diets and Supplements for Brain Health

Dr. Ruscio Radio, DC: Health, Nutrition and Functional Healthcare

Dr. Michael Ruscio, DC

Medical, Health, Functionalmedicine, Alternative Health, Health & Fitness

4.5 • 774 Ratings

🗓️ 7 March 2024

⏱️ 30 minutes

🔗️ Recording | iTunes | RSS

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Summary

The right brain health diet can improve cognition, memory, focus, AND mood. I’ll break down the best brain boosting foods and habits—and share the brain supplements that work according to science. Tune in!

👇 Watch More Videos Like This 👇

➡️ 8 Ways to Beat Brain Fog & Boost Cognition: https://www.youtube.com/watch?v=Tk_ICGk0RwQ&t=2s

➡️ The Top 4 Gut & Brain Health Benefits of Probiotics EXPLAINED:

https://www.youtube.com/watch?v=mr369OAmrMU&t=590s

➡️The REAL Root Causes of Brain Fog (Why Gut Health Matters): https://www.youtube.com/watch?v=GkmwR2RCWkg&t=51s

And if you have any questions or topics you would like covered in the future, let me know in the comments!

Timestamps

00:00 Intro

01:06 Exercise and hunger

04:28 Beetroot benefits

05:33 Polyphenols

07:40 Ultra-processed vs minimally processed foods

10:19 Mediterranean diet

11:43 Fish oil

14:34 Multivitamins

17:34 Intermittent fasting

20:02 Histamine

22:50 Key takeaways

Featured Studies

The Influence of Physical Activity on Neural Responses to Visual Food Cues

https://pubmed.ncbi.nlm.nih.gov/37236384/

Effects of a Chewable Beetroot-Based Supplement on Cognitive Performance

https://pubmed.ncbi.nlm.nih.gov/37875637/

The Effect of Beetroot Juice on Exercise-Induced Muscle Damage

https://pubmed.ncbi.nlm.nih.gov/34151694/

Nitrate Derived From Beetroot Juice Lowers Blood Pressure in Patients

https://pubmed.ncbi.nlm.nih.gov/35369064/

Dietary (Poly)phenols and Cognitive Decline

https://pubmed.ncbi.nlm.nih.gov/37888840/

100 Richest Dietary Sources of Polyphenols

https://pubmed.ncbi.nlm.nih.gov/21045839/

Ultra-Processed Food Consumption and Adult Mental Health Disorders

https://pubmed.ncbi.nlm.nih.gov/36094005/

Mediterranean-Diet Approaches for Neurodegenerative Delay (MIND) Diet and Cognitive Function https://pubmed.ncbi.nlm.nih.gov/37105521/
Omega-3 Fatty Acids Effects on Brain-Derived Neurotrophic Factor (BDNF)

https://pubmed.ncbi.nlm.nih.gov/37589276/

Effect of N-3 Long-Chain Polyunsaturated Fatty Acids on Mild Cognitive impairment

https://pubmed.ncbi.nlm.nih.gov/31804628/

Multivitamin Supplementation Improves Memory in Older Adults

https://pubmed.ncbi.nlm.nih.gov/37244291/

Multi-Vitamin/Mineral Supplement for Cognitive Function and Fatigue During Extended Multi-Tasking

https://pubmed.ncbi.nlm.nih.gov/20737518/

Time-Restricted Eating Versus Habitual Diet on Inflammatory Cytokines and Adipokines

https://pubmed.ncbi.nlm.nih.gov/37865184/

Intermittent Fasting Enhanced the Cognitive Function in Older Adults with Mild Cognitive Impairment

https://pubmed.ncbi.nlm.nih.gov/32872655/

Supplementation with DAO Enzyme in Women with Fibromyalgia

https://pubmed.ncbi.nlm.nih.gov/37892588/

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Music featured in this video: "Modern Technology" by Andrew G, https://audiojungle.net/user/andrew_g

*Full transcript available on YouTube by clicking the “Show transcript” button on the bottom right of the video.

Transcript

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0:00.0	Welcome to Dr. Rousho Radio, providing practical and science-based solutions to feeling your best.
0:15.4	To stay up to date on the latest topics, as well as all of our prior episodes, make sure to subscribe in your podcast player.
0:22.9	For weekly updates, visit Dr.ru Shoe.com. That's d r-R-R-U-S-C-I-O.com.
0:30.9	The following discussion is for educational purposes only and is not intended to diagnose or
0:36.0	treat any disease. Please do not apply any of this information
0:39.6	without first speaking with your doctor. Now, let's head to the show. Hi, everyone. Welcome back.
0:45.8	Let's discuss a number of natural ways that you can help preserve your brain health and preserve your
0:51.3	cognition. And beyond the obvious, why this might be the most
0:55.4	important area for you to focus on, whatever challenge you've been given, if it's a health
1:00.1	challenge, a work challenge, a social or relationship challenge, the better you think, the faster
1:07.1	you should be able to solve that problem. So these tools that we can use to improve brain
1:12.6	health, including cognition, are quite important and something we should pay attention to. So today,
1:19.6	let's discuss exercise, beetroot juice, polyphenols, ultra-process food, how we define those, and what detriment they pose,
1:31.2	the Mediterranean diet, fish oil, and multivitamin supplementation, fasting, and an enzyme that
1:38.0	breaks down histamine called DAO.
1:42.8	Let's start with exercise. You may have been frustrated by the advice of eat less and exercise.
1:53.0	This study may shift how we think about that in that it could be better and more accurately stated that if you exercise, you will eat less.
2:06.4	2023 meta-analysis that found exercising reduced cravings for unhealthy foods.
2:15.3	Being a metanalysis, they looked at eight different studies. They performed brain
2:21.5	scans within a few minutes or within a day after aerobic exercise compared to controls.
2:30.5	Now, what was interesting about this study is people, while in a functional MRI and having their brains scanned, were shown photos of pizza, one of my favorites.
2:42.9	In fact, I had pizza last night, just to clarify, as much as I advocate being healthy, I leave some allowance for indulgences. Cakes, ice cream, hot dogs, as compared
	...

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