Food Food: 100 Brain Optimization Tips

100 Brain Optimization Tips
www.brainprotips.com
Tip Type Proposed mechanism Characteristic Reference

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2850944/
Blueberries Food Blueberry flavonoids reverse age-related deficits in humans and
animals alike
http://www.ncbi.nlm.nih.gov/pubmed/16794460
Cacao (or dark chocolate) Food Dark chocolate and raw cacao enhance cognitive function, cerebral
blood flow, and insulin resistance. The effect size is most robust in
elderly adults.
Coconut oil (medium chain Food Coconut oil is a source of medium-chain triglycerides (MCT), which
triglycerides) provide an alternative fuel source for the brain.
http://www.brainprotips.com/article/best-brain-foods-an-evidence-
Herbs and spices Food Herbs and spices, like cloves, peppermint, star anice, oregano, sage, based-approach/
rosemary, spearmint and thyme have some of the highest total
antioxidant content (flavonoid + polyphenol) of any foods
Coffee Food Coffee is antioxidant-rich, modestly improves mood and arousal,
and protects against Parkinson's disease
Tumeric (curcumin) Food Tumeric-dervied curcumin confers a myriad of cognitive benefits
Eggs Food Eggs are highly nutrient-dense, containing ~180 mg of choline, an
acetylcholine precursor
Salmon Food Salmon contains astaxanthin (which confers the pink color), and
omega-3 fatty acids, a primary structural component of the brain
Walnuts Food Rich in phytochemicals, including copious polyunsaturated fatty
acids, and offer benefits to brain health
Flax seeds Food A rich source of B vitamins and alpha-linolenic acid, which increases
neurogenesis
Advocados Food May increase brain perfusion and prevent hypoxia-induced cell
death
http://ajcn.nutrition.org/content/83/2/355.full
Green tea Food Associated with reduced prevalence of cognitive decline
http://ajcn.nutrition.org/content/83/1/108.full
Sea weed (seriously!) Food Contains iodine, needed for the synthesis of thyroid hormone,
which is crucial to brain function (this is evident from the cognitive
effects of hypothyroidism)
Brazil nuts Food The best selenium food source is brazil nuts, and selenium is an
important neuroprotectant
Work less (if possible) and spend Habits Life enjoyment improves mood, positively affecting mental health
more time doing things you enjoy
Solve puzzles/mind games Habits Learning and complex mental activity results in beneficial synaptic
remodelling/synaptogenesis
Build a memory pallace Habits Learning and complex mental activity results in beneficial synaptic
Vigorous exercise Habits Multiple mechanism (e.g., enhanced neurogenesis, increased brain
perfusion)
Lifting weights Habits Increased muscle mass may be neuroprotective
https://www.med.upenn.edu/uep/user_documents/dfd3.pdf
Get more sleep Habits Multiple mechanisms. Sleep is needed for memory consolidation,
synaptic pruning, etc.
Practice good sleep hygiene Habits Multiple mechanisms. Sleep is needed for memory consolidation,
synaptic pruning, etc.
Improve your vocabulary Habits Learning and complex mental activity results in beneficial synaptic
Maintain high levels of mental activity Habits Learning and complex mental activity results in beneficial synaptic
Stop using a calculator Habits Learning and complex mental activity results in beneficial synaptic
Allocate time for personal Habits Positively affects mental health
development
Learn effective stress management Habits Mild stress is protective, extreme stress is neurotoxic
Use the Flux app Habits Flux decreases nighttime bluelight exposure, improving circadian
rhythym
Ditch the GPS Habits Learning and complex mental activity results in beneficial synaptic
Learn a new language Habits Learning and complex mental activity results in beneficial synaptic
Learn to code on CodeAcademy Habits Learning and complex mental activity results in beneficial synaptic
Be slightly hungry Habits Hunger facilitates long-term potentiation via ghrelin/leptin signaling
Cultivate critical thinking and learn to Habits Learning and complex mental activity results in beneficial synaptic
spot logical fallacies remodelling/synaptogenesis
Email suggestions, corrections, or questions to brainprotips@gmail.com 1


Use potassium/sodium salt Habits Potassium lowers blood pressure and offsets the hypertensive
effects of sodium. Decreased blood pressure has a protective effect
on the brain (unless you're hypotensive at baseline)
Socialize and cultivate friendships Habits In late adulthood, cognitive function is tightly linked to socializing
http://www.newyorker.com/tech/elements/how-facebook-makes-us-
Limit time on Facebook Habits Facebook invites comparisons which promote depressive unhappy
symptomatology
Read one book a week Habits Learning and complex mental activity results in beneficial synaptic
Sunlight Habits Multiple mechanisms. Circadian rhythym entrainment plus
enhanced vitamin D synthesis.
Sexual activity Habits Multiple mechanisms, e.g. sexual activity is an "environmental
novelty" that increases neurogenesis
Education Habits Learning and complex mental activity results in beneficial synaptic
https://en.wikipedia.org/wiki/Light_therapy
Early-morning bright light therapy Habits Increases amplitude of circadian rhythym
Spending time in nature Habits Positively affects mood and subjective wellbeing
Walk 10,000 steps everyday Habits There's nothing special about 10,000 steps; any physical activity is
beneficial. For >95% of the population, more exercise is better.
Psychotherapy Habits Positively affects mood and subjective wellbeing

Video games Habits Learning and complex mental activity results in beneficial synaptic
Napping Habits Naps can reduce fatigue and improve cognitive performance
Environmental novelty (e.g. traveling Habits Enhances long-term potentiation (LTP)
to Thailand)
Intermittant fasting Habits Chronic intermittant fasting improves cognitive function and brain
structures in mice
Learn how to speed read Habits Learning and complex mental activity results in beneficial synaptic
http://blog.brainfacts.org/2015/05/watching-tv-alters-childrens-brain-
Watch less TV Habits Watching TV Alters Children's Brain Structure and Lowers IQ (see structure-and-lowers-iq/
referenced article to the right)
Read the great books (e.g. Plato's Habits Learning and complex mental activity results in beneficial synaptic
Republic) remodelling/synaptogenesis
See a psychotherapist Habits Positively affects mood and subjective wellbeing
Calorie restriction Habits Multiple mechanisms: leptin/ghrelin signaling, ketone bodies as
alternative substrate for cerebral metabolism, ec.
Reduced sugar intake Habits Increased insulin resistance impairs cognitive function, the view that
Alzheimer's is type 3 diabetes has gained recent traction\
Brain training (e.g. Lumosity) Habits Controvsial, since a recent study demonstrated little benefit, but I
maintain the study had methodological flaws. For a priori reasons, I
think that that brain training of nearly any kind (vs mental inactivity)
confers cognitive benefits
Shark or swordfish consumption Neurotoxins to Shark and swordfish are among the highest methylmercury-containg
(methylmercury) avoid foods; methylmercury is a potent neurotoxin
Fluoride (in toothpaste) Neurotoxins to Fluoride inhibits the glycolysis enzyme enolase, impairing cognitive
avoid development and ability (controversial)
http://www.hindawi.com/journals/omcl/2011/213286/
Acetaldehydre Neurotoxins to One mechanism by which alcohol is neurotoxic (others inlcude
avoid vitamin B1 deficiency)
Acrylamide (potato chips, french fries) Neurotoxins to Acrylamide directly inhibits the neurotransmitter release machinery
avoid
Lead (pipes and paint) Neurotoxins to Multiple mechanisms: blood brain barrier disruption, impaired
avoid calcium signaling, diminished neuronal acitivity
Shellfish (domoic acid) Neurotoxins to Excitotoxicity
avoid
Excessive alcohol consumption Neurotoxins to Multiple mechanisms: Vitamin B1 deficiency, excitotoxicity, etc
avoid
Anticholinergic drugs (long-term use; Neurotoxins to Central acetylcholine receptor blockade impairs memory and
high doses) avoid promotes cognitive decline
Benzodiazepines (long-term use; high Neurotoxins to Antiamnesic effects; dose-dependent increases the risk of
doses) avoid Alzheimer's disease
http://www.brainprotips.com/article/adderall-neurotoxicity/
Amphetamines (long-term use; high Neurotoxins to Neurotoxic to dopaminergic neurons
doses) avoid
n-propylbromide (dry cleaner, spray Neurotoxins to Unknown mechanisms; associated with neuropathic pain, headache,
adhesive, degreaser, aerosol solvent) avoid distal hearing loss, spastiticy
Organophosphates (pesticides) Neurotoxins to Associated with Parkinson's disease
avoid


Excess vitamin B6 Neurotoxins to High-dose B6 inhibits its own absorption, paradoxically resulting in
avoid B6 deficiency
Cigarettes Neurotoxins to Contains cyanide, carbon monoxide and other neurotoxins
avoid
Vitamin D Supplements Neurosteroid in the brain with pleiotropic beneficial effects
L-methylfolate Supplements Trimonoamine modulator
Vitamin E Supplements Putative antioxidant-mediated neuroprotection (controversial;
studies in humans have been mixed)
Vitamin B12 Supplements Lowers homocysteine, vital for numerous cellular functions,
deficiency associated with cognitive problems
Vitamin B1 (offsets deleterious effect Supplements Alcohol metabolism depletes vitamin B1, resulting in Wernicke-
of alcohol) Korsakoff syndrome/encephalopathy
Probiotics Supplements Gut-brain axis
Fish oil Supplements Omega-3 polyunsaturated fatty acids are a primary structural
component of the brain
Niacin Supplements Niacin lowers blood pressure, decreasing risk of vascular dementia
by increasing brain perfusion
Pterostilbene Supplements SIRT1, PPAR, and other signal transduction pathways. Found in
blueberries. More promising isomer of resveratrol.
Nicotinamide riboside Supplements Restores cognition by modulating mitochondrial gene expression,
PPARgamma, gamma-secretase
Magnesium threonate (counterion Supplements Gentle, endogeneous NMDA antagonist that limits excitotoxicity,
irrelevant) improves signal-to-noise ratio
L-theanine Nootropics Synergistic with caffeine
Caffeine Nootropics Studies have been mixed. May reduce risk of Parkinson's disease.
Piracetam Nootropics Decreases rate of brain aging (tentative)
Pramiracetam Nootropics Cognitive ability in youth who experienced brain trauma is improved
with prolonged usage of pramiracetam, suggesting neuroprotective
effects
Phenylpiracetam Nootropics Cognition is improved in persons suffering from cognitive decline,
organic brain lesions, and epilepsy. There are currently no studies
conducted in otherwise healthy youth
Coluracetam Nootropics High-affinity choline-uptake enhancer
CDP-choline Nootropics CDP-choline (citicholine) is a nootropic compound that converts to
both choline and cytidine upon ingestion, the latter of which
converts into uridine in the body. It appears to confer cognitive-
promoting properties as a prodrug for these two compounds.
http://examine.com/supplements/alpha-gpc/
Alpha-GPC Nootropics Cholinergic, anti-dementia compound
http://discovermagazine.com/2014/march/13-nicotine-fix
Nicotine (low-dose, sublingual Nootropics Nicotinic acetylcholine receptor agonist that robustly enhances
administration) working memory
Bacopa monnieri Nootropics Although general and requiring a long time to take effect (4-6
weeks), bacopa appears to reliably and effectively improve memory
in both healthy persons and during cognitive decline
http://www.brainprotips.com/article/methylene-blue-nootropic/
Methylene blue Nootropics Enhances mitochondrial bioenergetics; BBB permeable antioxidant,
abnormal tau phosporlyation inhibitor
Modafinil Nootropics Orexin/histamine; glutamate/GABA; neuronal gap junctions;
catecholamines
Armodafinil Nootropics Orexin/histamine; glutamate/GABA; neuronal gap junctions;
catecholamines
http://examine.com/supplements/l-tyrosine/
L-tyrosine Nootropics Amino acid precursor of dopamine and norepinephrine
http://examine.com/supplements/panax-ginseng/
Panax ginseng Nootropics An increase in cognition is seen acutely and thought to be due to
anti-fatigue effects, with nonfatigued individuals not experiencing
an increase in cognitive performance
http://examine.com/supplements/d-serine/
D-serine Nootropics NMDA-type glutamate receptor co-agonist at the glycine binding
site
http://examine.com/supplements/rhodiola-rosea/
Rhodiola rosea Nootropics Notably effective assuming fatigue is being reduced. There is
insufficient evidence to evaluate rhodiola's effects on cognition
without the fatigue reduction aspect
http://examine.com/supplements/sarcosine/
Sarcosine Nootropics NMDA-type glutamate receptor co-agonist at the glycine binding
site
http://examine.com/supplements/l-carnitine/
L-Carnitine Nootropics Improvements in general cognitive capacity has been noted in
elderly persons and in disease models
http://examine.com/supplements/melatonin/
Melatonin Nootropics Neuroprotective antioxidant; sleep quality enhancement
http://examine.com/supplements/s-adenosyl-methionine/
S-adenosyl methionine Nootropics Methyl doner; antidepressant; increases synthesis of monoamines;
reduced in Alzheimer's disease

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100 Brain Optimization Tips

Tip Type Proposed mechanism Characteristic Reference

Email suggestions, corrections, or questions to brainprotips@gmail.com 1

Tip Type Proposed mechanism Characteristic Reference

Psychotherapy Habits Positively affects mood and subjective wellbeing

Email suggestions, corrections, or questions to brainprotips@gmail.com 2

Tip Type Proposed mechanism Characteristic Reference

Email suggestions, corrections, or questions to brainprotips@gmail.com 3

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