Episode notes: Today Ruth reminds us about the specific nutritional needs we have to maintain proper functioning within our body.
Ruth is a stroke survivor sharing tips and advice for rehab, recovery and healthy living including nutrition, exercises, personal care, healing and maintaining a grateful attitude. She can be found online at http://stroke.global were she offers help to stroke survivors and caregivers.
Welcome back to the Healthy Life Podcast...so what does our body need and more importantly, our brain... to function properly. If you scrimped and saved and could finally purchase a top of the line sports car... what would you put in it to help it function? I guarantee you would be particular and specific... you’d use the best fuel and lubricants, way it regularly and pamper it. But how do we treat our magnificently designed bodies? Unfortunately we have high ideals and usually poor follow through. I know, I know... I’ve heard all the excuses before (usually coming out of my own mouth) we’re too busy, can’t find the right food, I just read the labels, I do what I was taught.... and so it goes.
It would pay great dividends if we took the time to know how are body functions, what fuel it needs to function, and we need to know this and so much more. We have experienced and are dealing with having to fuel and rebuild this awesome machine we’ve been given.... it would pay in spades to know what we need!
Fuel for the Body
Our body converts carbohydrates from food into glucose, your brain's primary energy source. So healthy carbohydrate sources such as gluten free breads, oatmeal, rice and fruits can help us reach and maintain top performance mentally. But we can’t overdo. If we over eat more carbs than we use then our body breaks down and stores this as fat to be stored and used in an emergency. When you don't get enough carbs, our body will produce substances called ketones to fuel your body and brain. This balance of fuels for the body is critical. Producing excessive ketones can cause side effects such as nausea, bad breath and even kidney failure. For your brain and body's sake, get about 45 to 50 percent of your calories from carbohydrates each day.
Your brain requires protein to build neurotransmitters, which are messenger chemicals that help brain cells to communicate. When you digest protein, your body breaks it down into individual amino acids such as tryptophan, tyrosin and phenylalanine, which affect cognition and mood in different ways. For example, tyrosine spurs your brain to produce the neurotransmitters norepinephrine and dopamine, which help you stay alert. Make certain you get about to 35 percent of your daily calories from this nutrient. Healthy sources include beans, seafood, egg whites and reduced-fat cheese.
Your body breaks down dietary fats and uses some of the building blocks -- fatty acids -- to your brain. Omega-3 and Omega-6 fatty acids, in particular, are important for healthy brain function and according to the University of Maryland Medical Center. Fatty-acid balance matters, and the university notes that a Mediterranean-style diet, which emphasizes fish, olive oil, produce and whole grains, provides a healthier fatty-acid distribution than the typical Western diet, which is heavy in meat and dairy. Aim to get 20 percent to 35 percent of total calories from healthy fat sources.
Vitamins and Minerals
Your brain also needs an assortment of vitamins and minerals to thrive, including B vitamins, vitamin E, calcium, iron and magnesium. We’ve talked about magnesium glycinate and a good multi mineral one of the only supplements that I recommend. Fresh foods are still the best source of vitamins and minerals available today.
Please keep in mind our bodies are highly tuned machines that work for us. Granted we’ve seen them involved in a horrific health collision and there been in the shop for repairs but we still have to be wise about how we fuel, lube, and use them
Well...Thanks so much for joining me as we learned more about nutrition and stroke ....... Remember to visit the stroke.global web site often and give us feedback!... I also hope you’ll join us tomorrow! As always it’s an honor and a pleasure sharing today.... thank you! I pray that you’ve enjoyed this podcast... we keep it brief so it’s easy to add to your day... we are on iTunes and Google Play and have links to both on our stroke.global page... please subscribe it boosts us in the ratings and helps us in being able to continue these stroke survivor podcasts.
As always we want to thank our sponsor TCM Restoration for helping us by making this podcast possible. Check them out online at tcmrestoration.net
And thank you again for listening... Please feel free to share this podcast with others, offer your feedback and questions, and follow us online at our website stroke.global or on our Facebook page. Well... I look forward to learning more with you tomorrow... as we continue our adventure ...