Maintaining order rather than correcting disorder is the ultimate principle of wisdom. To cure disease after it has appeared is like digging a well when one feels thirsty, or forging weapons after the war has already begun. (查看原文)
We have a habit of categorizing brain ailments separately from the other afflictions we attribute to bad habits. I’m going to change this perception by showing you the relationship between how you live and your risk of developing an array of brain-related problems, some that can strike when you’re a toddler and others that get diagnosed at the other end of your life span. I believe that the shift in our diet that has occurred over the past century—from high-fat, low-carb to today’s low-fat, high-carb diet, fundamentally consisting of grains and other damaging carbohydrates—is the origin of many of our modern scourges linked to the brain, including chronic headaches, insomnia, anxiety, depression, epilepsy, movement disorders, schizophrenia, attention deficit hyperactivity disorder (ADHD), ... (查看原文)
In fact, if there’s one thing this book clearly demonstrates, it’s that many of our illnesses that involve the brain share common denominators.
There is little doubt that one of the largest and most wide-reaching events in the ultimate decline of brain health in modern society has been the introduction of wheat grain into the human diet. (查看原文)
Beyond calories, fat, protein, and micronutrients, we now understand that food is a powerful epigenetic modulator—meaning it can change our DNA for better or worse. Indeed, beyond simply serving as a source of calories, protein, and fat, food actually regulates the expression of many of our genes. And we have only just begun to understand the damaging consequences of wheat consumption from this perspective. (查看原文)
Most of us believe that we can live our lives however we choose, and then when medical problems arise, we can turn to our doctors for a quick fix in the form of the latest and greatest pill. This convenient scenario fosters an illness-centered approach on the part of physicians as they play their role as the purveyors of pills. But this approach is tragically flawed on two counts. First, it is focused on illness, not wellness. Second, the treatments themselves are often fraught with dangerous consequences.
This book is about those lifestyle changes you can make today to keep your brain healthy, vibrant, and sharp, while dramatically reducing your risk for debilitating brain disease in the future. (查看原文)
What happens when you substantially reduce your carbohydrate intake and derive more of your calories from fat? I just finished explaining the benefits of fasting, which stimulates the brain to turn to fat for fuel in the form of ketones. A similar reaction takes place when you follow a diet low in carbohydrates and rich in healthy fats and proteins. This is the foundation of the Grain Brain dietary protocol. (查看原文)
Exercise has numerous pro-health effects on the body—especially on the brain. It’s a powerful player in the world of epigenetics. Put simply, when you exercise, you literally exercise your genetic makeup. Aerobic exercise not only turns on genes linked to longevity, but also targets the gene that codes for BDNF, the brain’s “growth hormone.” Aerobic exercise has been shown to reverse memory decline in the elderly and increase growth of new brain cells in the brain’s memory center. (查看原文)
When Dr. Aron S. Buchman examined the effects of daily physical exercise on one’s risk for Alzheimer’s disease, he found dramatic differences between relatively sedentary people and those performing various types of activities, including simple acts like cooking, washing the dishes, playing cards, pushing a wheelchair, and cleaning.
Dr. Buchman rightfully articulated in his conclusions that we cannot underestimate the power of low-cost, easily accessible, and side-effect-free activities that may not entail formal exercise. The mere actions of daily living can provide brain-protective benefits at any age.
But regular exercise that gets your heart pumping is a must.
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Most of us undervalue the benefits of sleep, but it’s one of the few assets in our lives that’s totally free and absolutely essential to well-being. It’s also, as you’re about to find out, a fundamental tool in preventing brain decay.
To ensure that you’re doing all that you can to maximize high-quality, restful sleep, below are some tips to getting a good night’s sleep: 1. Maintain regular sleep habits.
2. Identify and manage ingredients hostile to sleep.
3. Time your dinner appropriately.
4. Don’t eat erratically.
5. Try a bedtime snack.
6. Beware of imposter stimulants.
7. Set the setting.
8. Use sleep aids prudently.
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作者: David Perlmutter, 克里斯廷·洛伯格 副标题: The Surprising Truth about Wheat, Carbs, and Sugar--Your Brain's Silent Killers isbn: 031623480X 书名: Grain Brain 页数: 336 定价: USD 28.00 出版社: Little, Brown and Company 出版年: 2013-9-17 装帧: Hardcover
