Prolongation of life is one of the directions of research and the close interest of our spatio-temporal continuum. We have already begun to live longer.
If you remove from the calculation of randomness, then a normal person lives to about 80 or more years. And there is a chance that artificial organs, blood, something else will soon start to do, and that we will live even longer.
However, even if we live to that time, can we take advantage of this? For this we need a healthy and active brain that can cognize, rejoice, remember, develop – that is, be healthy. After all, the brain is the center of our entire system, our personality.
And if the kidneys, blood, eyes, teeth, etc. May begin to replicate, then about the brain so far that there is no question. Therefore, we need to keep it healthy and functioning.
And this is how often problems arise.
In the article, I will choose the best set of additives and vitamins by the price-quality ratio in order to Maintain our brain healthy and active until old age.
By taking this set of supplements, we not only can reduce the likelihood of various brain diseases in old age, but also make it vigorous, active and well remembering now.
"The birth of a dragon in the sky in Dream ", oil, canvas.
The article is completely based on the book" Healthy brain. Program for improving memory and thinking "and the main purpose of the article is to select a set of additives for reception in Russian conditions. For a complete immersion in the subject, I highly recommend reading the book. The search engine for the prices of the book is here https://libs.ru/book/450824/, and as usual you can search on runetu.
Why do you think about your brain in advance?
In modern times, the majority of reasonable and prosperous people (not alcoholics, scumbags, etc.), began to live much longer than a couple of decades ago. If we used to live up to 60 before, it was usually good, now we can safely count on 80-90 years of life. Of course, one should not cling to this term and die at any second, but it is desirable to take this into account.
So, it is very likely that we will live 80-90 years (or more).
What is the probability that we will live, learn, benefit others in 70, 75, 80 years? According to modern statistics a small. And it's not about the physical state of the body, but about the fact that our brain will stop functioning properly and we will become more and more vegetables – sitting on the couch consuming the usual entertainment (series, games, etc.), forgetting ourselves and losing the opportunity to learn new and In general something to do.
Alzheimer's disease is the main cause of the onset of dementia in elderly patients. In America, 4,5 million people suffer from this disease, and by 2030, when the baby boomers generation grows older, this figure can grow to 9 million. Proof https://www.ncbi.nlm.nih.gov/pubmed/27570871
For elderly people over the age of 65, the risk of Alzheimer's disease is 10%, but at the age of 85 this risk rises to 50 %. Within the interval, the risk increases proportionally.
But even without this disease, there are other disorders and strong decreases in our cognitive ability – forgetfulness, confusion, Parkinson, etc.
Often even in 50 years we do not remember where the keys are, we keep lists of cases, glue leaflets on monitors, etc.
Personally, I do not like such a fate and I would like to be active until the day of my death, Learn, be useful. Therefore, if there are ways to reduce the risks + improve the brain's performance right now, then it seems to me that it is worth asking.
As stated in the book, this requires very little and, moreover, the necessary actions will benefit right now – will make us wiser and smarter.
OK, I bought, you will say. What is needed for this? To do this, you need to start taking care of your brain. How? The answer is simple – you need to study what you need for his health and do what you have learned.
Below, I will choose supplements and vitamins that you can immediately start taking. Of course, before studying this, do you have any contraindications for them.
Also, I would recommend starting to read books on this topic and gradually enter the topic. It takes a little time and it can be done instead of a TV series or a newspaper or another habitual burning time.
Who wrote the article.
I have been studying modern methods of improving brain efficiency and prolonging life for a long time. I'm not a doctor and I do not have a professional education, that is, everything is written on the basis of reading books, articles, personal experience and common sense.
In life I am a programmer, keen on yoga (long and seriously, one of the founders of yoga shawls In St. Petersburg) and the philosophy of Buddhism. Education: higher mathematical SPbSU, mathematician.
That is, I would like to hope that the author's mind is logical, which can weed out obvious stupidity.
Once again I remind you, I'm not a doctor, I take information from books and I apply to myself. Study the instructions, see if there are any contraindications to you.
I highly recommend reading books yourself to get knowledge. The book on which the article is written – "Healthy brain. The program for improving memory and thinking "is in the book search engine ( https://libs.ru/book/450824/), where you can choose the option you want at a price. Well, or as usual, you yourself know where, we in Russia:)
Choose supplements and vitamins for level 1
The book identifies 3 levels for health reasons, which may be our The brain.
Level # 1 is a normal condition, an ordinary person. Recommendations for taking medications are designed for those who want to make the mind more acute and keep this state until old age. It is claimed that by taking these supplements we significantly reduce the risks of developing brain diseases in old age and make it more active now.
If you smoke or are over or over 50, then you need to study kits for levels 2 or 3. Read the book . The base set will be preserved, but for the next levels the doses increase and additives are added.
So, we begin the most interesting. Daily it is necessary to take, preferably in the morning with breakfast (or at any other time with food):
- Docosahexaenoic acid (DHA), daily dose of 300 mg.
- A complex of vitamins B, one capsule per day, containing a group of vitamins B + Folic acid, a daily dose of 400 mcg in the vitamin B complex of vitamins.
- Coenzyme Q10, daily dose: 30 mg.
- Vitamin E, daily dose of 200 units. (Buy d alpha tocopherol, not dl alpha tocopherol: the latter is produced chemically and has a much lower level of biological activity.)
- Vitamin C, daily dose of 200 mg
Note: links to the site iherbs – given affiliate, like you will give a 5% discount for the first order (not sure). This is not to the fact that I advertise and earn them, just in the process of writing this article I saw this opportunity and decided to use it, suddenly accumulate for the next order. If you do not like this topic, just delete the SAV8512 link at the end and everything, without offense.
1. Docosahexaenoic acid (DHA), a daily dose of 300 mg.
A very important element, without which brain cells can not function normally. With modern nutrition, we usually do not get enough of this fatty acid, which leads to depression, reduced attention and intelligence and increases our risks of Alzheimer's disease.
Therefore, it is recommended to take DHA as a food supplement. When studying the issue, it becomes clear that brand-name supplements, for example, iherbs – that contain the right dose of DHA and cost from 473 rubles per can of 200 capsules are actually just fish oils.
DHA in English Docosahexaenoic acid (DHA) And in the capsules it is written like this:
Natural fish oil concentrate – 1000mg (1 gram)
Omega-3 Fatty Acids:
Eicosapentaenoic acid (EPA) – 500mg
It was interesting – in the search process I read in Wikipedia that "Soviet scientists put forward a hypothesis about the lack of polyunsaturated fatty acids in food, after which the government organized large-scale preventive measures . In schools and kindergartens, mandatory adoption of fish oil was introduced, which was adopted by children in liquid form. "
So, we need to buy fish oil and take 1 gram in a day.
OPTION 1. (GOOD) Fish oil, bottles 50ml., Pr-in the Tula factory. The price is 148rub.
The price of the dose is 3 rubles.
The manufacturer inspires confidence with its Sovietness, but it is not yet clear how to dose 1ml. From the jar every morning. I want something simpler.
(Update – after 3 days of use I can say that it's easy to drip 2 drops in a spoon)
Variant 2. (BAD) Fish oil, Biafishenol, salmon
The site is tin, for example in the description on the manufacturer's website
There is neither the composition of the capsule, nor even its weight.
But a lot of phrases like "In this cold water, the content of polyunsaturated fatty acids (PUFA) Omega 3 is particularly high."
Since this is a manufacturer's website and there is no photo of the composition, weight, etc., the conclusion is that there is something wrong there, it's better not to risk your brain and get stuck with a jar or buy expensive American pills.
Variant 3. (GOOD) Website iherbs, Now Foods, Omega-3, 200 soft gelatin capsules. Price 473руб.
Compare prices with Amazon, if you order to the address in America, then on iherbs to Russia is still cheaper. Therefore, I propose to do the shopping of foreign supplements there.
There are represented different manufacturers, when analyzing I personally approached Now Foods – American, has been working since 1968, prices are at a moderate average level (not super cheap, not expensive). And the main form of release and dosage suitable.
Two variants from this manufacturer, an option for 473 rubles, 200 capsules, a reception of 2 pieces, that is, a stock for 100 days.
The price of the dose is 4.73 rubles.
2. Complex of vitamins B.
Bad mood, depression, irritability, lack of control over oneself is often a consequence of a lack of vitamin B. Vitamins of this group help control the level of homocysteine, the amino acid produced by the body. With high homocysteine, inflammation occurs, the blood vessels that supply blood to the brain are damaged, brain cells die.
The book recommends the following complex:
B1 (thiamine) – 50 mg
B3 (niacin) – 50 mg
B6 (pyridoxine) – 50 mg
Folic acid – 400 mkg
B12 (cobalamin) – 500mkg
Russian manufacturers of complex additives, alas, did not find. Among the foreign ones, the above-named Now Foods + Nature's Bounty won (separately b12, because I did not find everything at once, I watched several manufacturers, this manufacturer has been working since 1870 and at average prices).
https://www.iherb.com/pr/Nature-s-Bounty-B-12-Sublingual-Natural -Cherry-Flavor-500-mcg-100-Microlozenges / 32454? Rcode = SAV8512
3. Coenzyme Q10 (CoQ10)
Coenzyme Q10 according to the book is one of the most important elements for brain health. For example, the decline in brain activity already in middle age happens just because of its lack. This element is needed for two important things – the generation of energy in the brain (to think) and to protect brain cells from free radicals that destroy it.
A fairly well-known company http://www.lifeextension.com/about/lef-scientific-achievements-in-health-and-longevity_01 – writes in the list of its achievements that the first recommended this element for admission for heart health and for prolonging life.
That is, according to their information, we also protect the heart and prolong life when we take this supplement.
You can also search on the authoritative resource https://www.ncbi.nlm.nih.gov/pubmed information about it, but there certainly is not easy to understand.
Variant 1. (BAD) Grosshertz Coenzyme Q10, capsules of 30 mg, the price of 330 rubles
The price of the dose is 11 rubles. (In the package of 30 capsules.)
I bought in a good pharmacy with the best prices in St. Petersburg
He put it badly, because he did not understand two things:
- the name that is misleading, the additive is made in Murmansk
- why dyes and other chemicals were added to the pill
Option 2. (GOOD) Now Foods, CoQ10, 30 mg, 240 plant capsules, the price is 1230RUR
The price of the dose is 5,13 rubles.
]4. Vitamin E, daily dose of 200 units.
The author claims that this vitamin is one of the main defenders of the brain against inflammation and harmful elements. He also cites research results that his regular intake rejuvenates the brain for about 10 years. And it was proved by research and tests. At the same time, it significantly reduces the risk of diseases.
The pharmacy found two species
Variant 1. Pr-in Russia, Yekaterinburg, the cost of 30 rubles.
The price of the dose is 6 rubles. (In the package of 10 pieces, take 2 pieces)
Option 2. Vitamin E, Zentiva, 169 rubles.
The price of the dose 11,2руб. (In the package of 30 pieces, take 2 pieces)
Option 3. Vitamin E, Natural Factors, 90 gelatin capsules, 540 rub.
The price of the dose is 6 rubles. (One must take one piece)
On this vitamin alone, it is noted that this is the alpha alpha tocopherol. Therefore, I chose them for myself.
5. Vitamin C, daily dose of 200 mg
Since childhood, everyone knows – sick, drink vitamin C. It strengthens the immune system. The dose during the illness is about 1 gram.
The book proposes to drink it daily, 200 mg. The author claims that this powerful antioxidant easily overcomes the blood-brain barrier between the circulatory system and the brain and increases the effectiveness of another important antioxidant, vitamin E. If the vitamin C is not supplied sufficiently, the brain is less protected from the effects of free radicals, which leads to depression of the brain Activity and memory impairment. More about this in the book.
Everything is simple, in Russia it is produced a lot and a long time, look for ascorbic acid. I would prefer a clean one, but it is usually in powder and dosed out. With glucose 10 tablets of 100 mg. We have 9 rubles. It takes two tablets.
Dose – 1,8руб.
What are these supplements, why should they be taken?
As the author of the book says, food Additives are micronutrients, which are enough to receive in very small doses.
Their weight is measured:
In micrograms (designation μg) – one millionth of a gram. That is, if the dose is 1000mg, then it is only 0,001 grams. One thousand micrograms is equal to one thousandth of a gram!
In milligrams (the designation mg) is one thousandth of a gram. That is, if the dose is 100 mg., Then it is 0.1 grams. One tenth gram.
Supplements are taken to obtain the substances necessary for the work of the brain, which are not sufficient in our daily meals. Or, which are quickly consumed by our body due to unfavorable external environment – pollution, lack of sun, etc.
When some substances are not enough, then gradually the brain starts to work worse + some irreversible changes may occur (So to speak comes old age and we start to be vegetables). Therefore, to prevent this, we take these supplements.
How to store food additives?
Be sure to read the instructions. For example, fish oil should be stored in the refrigerator, otherwise it spoils.
It's a shame to buy an expensive supplement and then take it spoiled. So, take the time to study the instructions.
How and when is it better to take supplements?
Take supplements while eating. Most additives are much better absorbed when taken with food.
You can buy a medicine box, for example with 4 compartments, and spread the supplements there for 2 days.
IMPORTANT Stick to recommended doses – does not mean better anymore. Regularity is important! If missed – hammer, do not take in 2,3,4 times more.
Some additives with a significant excess of the dose can cause harm.
What else should I do to keep my brain Healthy until old age?
In addition to taking supplements, it is desirable (should) study which habits are useful and which are harmful. And smoothly and without kinks or strains to put it into practice. But in this article I have not mastered this part also.
I publicly promise, if there is an interest – I will write within 2 weeks. Просто напишите в комментах, что это кому-то интересно и я сделаю.
Прошу прощения за ошибки, к концу написания статьи устал.
Приношу благодарность автору книги Дэвиду Перлмуттеру за его труд.
Надеюсь кому-то это будет полезно и да проживем мы все долго, счастливо и со здоровым мозгом 🙂
По совету читателей статья переехала с хабра, извините, если кто-то успел ее прочитать и опять увидел.