FOODS
Organic for all the items is very important and must be emphasized
Variety of fruits with a range of colors and often include berries and avocados
An assortment of vegetables and regularly include greens (chard, spinach, kale…) and cruciferous vegetables (broccoli, bok choy, arugula…) several times a week
Seeds (pumpkin, hemp, chia, flax…) can sprinkle on salads or add to smoothies
Nuts (walnuts, pecans, hazelnuts…) remember nut/seed butters for snacks (sunflower seed butter on apple slices) Incorporate an assortment of herbs and spices daily (turmeric, oregano, basil, ginger, cinnamon, thyme, cumin…)
Raw cacao nibs or powder
Green tea if caffeine is tolerated
Animal products organic and from animals that are able to move around in a natural environment and that are eating what they would naturally eat (wild fish, grass-fed beef…)
Clean water: filter at home; minimize drinking from plastic bottles; enough to keep your urine clear and pale, like water; some research suggests approximately half your body weight in ounces—if you weigh 160 pounds, you drink 80 ounces of water per day; for each caffeinated beverage you drink, add another cup of water
Sea vegetables
Quinoa, millet, teff, amaranth, brown rice, and buckwheat may be considered in small amounts
Fats: very important to be organic, cold pressed, unrefined; a variety including olive oil (not for high heat), avocado oil, flaxseed oil, coconut oil (okay for higher heat), coconut milk, walnut oil, ghee (clarified butter); if using butter—organic and from grass-fed cows
PROBIOTIC FOODS (beneficial bacteria)
Kombucha, kimchee, yogurt, raw apple cider vinegar, sauerkraut, raita, kefir (can be coconut milk if you want a vegan kefir)
PREBIOTIC FOODS (to support beneficial bacteria)
Dandelion greens, onions, chives, jicama, raw apple cider vinegar, Jerusalem artichoke, garlic, asparagus, avocado, peas, beans, bananas, leeks
SUPPLEMENTS (discuss safety and dosing with your doctor)
High quality multivitamin with minerals, including zinc but not iron
Vitamin C
Vitamin D
Magnesium
Garlic
Fish oil capsules with verified excellent purity and freshness such as Nordic Naturals or Metagenics
Probiotics: high quality product such as Prescript Assist; many store-bought products have minimal viable bacteria
Other supplements, such as Acetyl-L- carnitine, alpha lipoic acid, CoQ10, Ginkgo biloba, taurine, melatonin, and N-acetyl cysteine are indicated only in the presence of an imbalance or test results suggesting mitochondrial dysfunction, early stages of a neurologic disorder, or other indication that nutrients beyond the healthy diet would be insufficient.
CLINICAL TESTS TO DISCUSS WITH DOCTOR (in addition to comprehensive blood panel)
Lipoprotein fractionation test (critical information beyond standard HDL/LDL tests in determining cardiovascular health—essential for brain wellness)
High Sensitivity C-reactive protein—information about inflammation
Stool profiles such as Genova Diagnostics—determine gut health
FOODS TO AVOID
Farmed with pesticides
Animals raised with hormones, antibiotics, diets that they would not normally eat (cows eating corn; fish eating soy…)
Fish that is farmed or caught in areas with pollution and heavy metals; see Environmental Working
Group Consumer Guide to Seafood
MSG
Artificial sweeteners
Hydrogenated oils
Minimize gluten-containing grains (wheat, barley, rye…)
Unfiltered water
Excessive sugars
Refined grains such as white flour
Alcohol: minimize consumption; for most people—less than a serving a day or none at all
Processed meats
Sodas
PRODUCTS TO AVOID
Antiperspirants with aluminum
Pans coated with Teflon
Nicotine
Ask your doctor if any medications can disrupt sleep architecture
Regular use of anticholinergic drugs like Benadryl (talk first to your doctor)
Ask your doctor about the anticholinergic burden of any medications
PRACTICES TO INCLUDE
Exercise; meditation; mindfulness throughout the day; language learning; practicing a musical instrument; reading to someone; socializing; investing in loving relationships; healthy sleep; a 10-20 minute midday nap; fasting one day every three weeks
Sheryl Shook, PhD, LSP, TFT 10/23/16 Before making any changes to your routine, please consult your physician.
For additional information about preventing and healing neurologic disorders, see the 2016 Edition of Herbs and
Nutrients for Neurologic Disorders by Sidney Kurn, MD, and Sheryl Shook, PhD, LSP