Boost Your Brain Power in 60 Seconds Read online

  1.Alpha-Terpineol. This chemical has been linked to disorders of the brain and nervous system, loss of muscle control, depression, and headaches.

  2.Benzyl acetate. Benzyl acetate is a known mutagen, which means that it damages our genetic material.37 When this happens, we may become more vulnerable to disease, including brain diseases.

  3.Benzyl alcohol. Benzyl alcohol is linked to headaches, nausea, vomiting, dizziness, and depression, as well as disorders of the brain and nervous system.

  4.Chloroform. Chloroform is on the EPA’s hazardous waste list because it has been identified as a carcinogen and neurotoxin (meaning that it is toxic to your brain and nervous system).

  5.Ethanol. Ethanol is also on the EPA’s hazardous waste list for its ability to cause brain and nervous system disorders.

  6.Ethyl acetate. This toxin causes headaches and is on the EPA’s hazardous waste list.

  7.Linalool. In studies, this chemical caused loss of muscle coordination, nervous system and brain disorders, and depression.

  8.Pentane. Pentane causes headaches, nausea, dizziness, fatigue, drowsiness, and depression.

  How to Benefit

  Skip the commercial fabric softeners and dryer sheets, as they tend to contain the above brain- and nervous system–damaging chemicals. So what are the alternatives? Most health food stores sell healthy, environmentally friendly fabric softeners. They also sell dryer balls that help reduce static and wrinkling. One-half cup of baking soda added to the washing machine and dissolved prior to adding clothes softens clothes; ½ cup of white vinegar in the wash water also works well. You can also keep clothes containing synthetic materials away from natural fabrics, since the synthetics cause static.

  Super Health Bonus

  If you’re prone to headaches, you’ll probably notice a reduction in them. Many of my clients have reported that their sense of smell seems to be heightened after they stop using fabric softeners and dryer sheets.

  60-SECOND BRAIN HEALTH TIP #10:

  Omit the “Air Fresheners” and Deodorizers for Better Brain Balance

  Before you spritz that furniture or plug in that air “purifier,” you’ll want to know more about the ingredients and their effects on your brain.

  Before you spray Febreze, plug in a Glade PlugIn, light a scented candle, or use some so-called air “freshening” wick, mist, aerosol, or other car or room deodorizer, think twice. You’ll be shocked to learn their ingredients and the harmful brain effects they can cause.

  The Natural Resources Defense Council (NRDC)—an international environmental organization—conducted a study called Clearing the Air: Hidden Hazards of Air Fresheners, in which they found that 86 percent of air fresheners tested contained dangerous phthalates.38 Phthalates are used as plastic softeners, as antifoaming agents in aerosols, in vinyl found in children’s toys, and in automobiles, paints, pesticides, cosmetics, and fragrances. Phthalates are well-established hormone disruptors that can cause reproductive abnormalities, but research also shows that they impact memory, learning, and brain health.

  The Centers for Disease Control and Prevention found that the majority of the American population is routinely exposed to at least five different phthalates. Their research also shows that even if exposures to individual phthalates are small (and they may not be!), there is a significant health threat due to the combination of phthalates acting as a higher combined dose.

  According to an animal study in the journal Neuroscience, phthalates can disrupt the normal development of the hippocampus—a part of your brain important to learning and the formation of long-term memories. Exposure to this toxic ingredient appears to reduce the number of brain cells and connections between them that form in a young animal. The brain effects may result in impaired cognitive functioning, poor memory, and significant behavioral changes throughout life.39 While the study was conducted on animals, additional research has shown that phthalates have harmful effects on the human brain, as well.

  Other human studies have linked phthalates’ effects on the human brain to increased anxiety, depression, memory impairment, aggression, and behavioral changes.40

  Phthalates are primarily added to hard plastics, including polyvinyl chloride, to make them flexible. They are found in air fresheners and deodorizers, food storage containers, children’s toys, plumbing pipes, doors and windows, bottles, bank cards, and other plastic and vinyl products.

  Air fresheners and deodorizers are among the worst sources of these toxic phthalates. Discover the amount of phthalates in your favorite brands of air “fresheners.” Air fresheners have also been found to contain several other brain-damaging toxins, which I’ll explain in further detail momentarily.

  Do you feel like your brain is hitting the wal? No, that’s not a typo. When I say “hitting the wal” in the context of air fresheners, I’m referring to the extremely high amounts of phthalates the NRDC found in Walgreens Air Freshener and Walgreens Scented Bouquet, along with Ozium Glycol-Ized Air Sanitizer. All three of these products had more than 100 parts per million (ppm)—considered a high amount for exposure. Walgreens Scented Bouquet Air Freshener had an alarming 7,300 ppm!

  But Walgreens and Ozium aren’t the only culprits. Here are the amounts of phthalates found by the NRDC in some common air fresheners.

  ■Walgreens Scented Bouquet Air Freshener: 7,300 ppm DEP; 0.47 ppm DBP; 6.5 ppm DMP

  ■Walgreens Air Freshener Spray: 1,100 ppm DEP

  ■Ozium Glycol-Ized Air Sanitizer: 360 ppm DEP; 0.15 ppm DMP

  ■Glade PlugIn Scented Oil Warmer: 4.5 ppm DBP

  ■Glade Air Infusions: 1.5 ppm DEP

  ■Air Wick Scented Oil: 0.75 ppm DBP; 6.3 ppm DEP; 1.6 ppm DIBP; 2.1 ppm DIHP

  ■Febreze NOTICEables Scented Oil: 0.19 ppm DBP; 1.5 ppm DIBP

  There are many different types of phthalates, but all of the commonly used ones have been linked to health problems. The most common ones are DBP (dibutyl phthalate), DEP (diethyl phthalate), DIBP (diisobutyl phthalate), DMP (dimethyl phthalate), and DIHP (diisohexyl phthalate). As you may have noticed, air “fresheners,” deodorizers, plug-ins, and scented oils all have high amounts of these toxic phthalates.

  Phthalates aren’t the only ingredients found in air fresheners that have damaging effects on your brain. Here are some of the ingredients found in the popular metered air fresheners—the ones that are battery-operated and pump out mists of supposed sanitizers several times an hour.41

  Acetone. This is a common ingredient in air fresheners, as well as in nail polish remover and paint remover, and it’s a serious brain and nervous system toxin.

  Butane and isobutane. Yes, butane is lighter fluid, which is a serious toxin to your brain and nervous system.

  Liquefied petroleum gas and petroleum distillate. It is fairly obvious why you wouldn’t want to add this to your air supply. I’ve been half-jokingly telling my clients for years that air fresheners contain the by-products of gasoline that the oil industry can’t put into vehicles. It looks like that may not be far from the truth.

  Propane. Propane is a nervous system toxin known to be extremely dangerous (that’s why we operate propane barbecues outdoors), yet we’re spraying this stuff into our indoor air.

  Perfume. This single ingredient contains up to 500 different toxic ingredients, 95 percent of which are derived from petroleum products and are linked to a whole list of serious health conditions ranging from headaches and dizziness to depression and behavioral changes.

  These products frequently come with warning labels stating that deliberately inhaling the vapor of the contents “may be harmful or fatal” or that tell you to “Avoid inhaling spray mist or vapor.” How are we supposed to avoid inhaling something that is constantly being forced into our air? And if inhaling the vapors may be harmful or fatal, why are we intentionally adding them to our air? Seems we’ve been duped into thinking that we need these products to protect us from harmful bacteria or viruses, even though there is no evidence that they actually disinfect
the air at all. However, the evidence is mounting that these chemical products harm us—sometimes irreparably.

  How to Benefit

  Stop using “air fresheners,” “air sanitizers,” and “air deodorizers.” Even many “natural” or “unscented” products simply use extra ingredients to mask the scents. And don’t be duped by the ridiculous advertisements that show unscientific “studies” proving the so-called effectiveness of these products. They are best kept out of your home and, if you are able, out of your office, as well.

  Super Health Bonus

  Phthalates have been linked with abnormally developed male genitalia, poor semen quality, low testosterone levels, and other reproductive issues. An MSN article found that being exposed to so-called “air fresheners” as little as once a week can increase your odds of developing asthma by as much as 71 percent and can contribute to an increase in pulmonary diseases. By limiting your exposure to phthalates and other toxins found in air fresheners, you’ll reduce your risk of asthma, pulmonary diseases, and reproductive disorders, too.42

  Brain Books in Action

  SUCCESS STORY

  NAME: Donna Cervac

  AGE: 54

  OCCUPATION: Restaurant owner

  “I feel like the cloud has lifted. I feel sharper, I need fewer reminders, and I find that I don’t repeat myself because now I remember my conversations from start to finish.”

  How I Got Here: When Donna Cervac’s doctor took her off the birth control pills she had been taking for close to 30 years, her urge to eat sugar and white flour suddenly went away; as a result, she was thrilled to say goodbye to the 15 pounds she had been trying to lose for years. Unfortunately, in the wake of her weight loss, she found herself dealing with a massive case of brain fog.

  Donna was having difficulty remembering details from conversations with her family and friends, and sometimes in the middle of the afternoon, she couldn’t recall what she had intended to accomplish that day or where she had left important items. “I even forgot where I parked my car!” Looking back, Donna says that just getting through the day felt like a chore.

  Nighttime wasn’t any easier for Donna. She would frequently fall asleep watching television. And after going to bed, she would wake up repeatedly and often had trouble falling back asleep, which set up a vicious cycle of daytime sleepiness. Stress and anxiety only compounded these problems.

  Progress Report: With no family history of brain disease, Donna was eager to try the Boost Your Brain Power in 60 Seconds Health Plan to see if it could address her symptoms. Even though she had already lost weight by cutting back on many inflammation-producing foods—like dairy, sugar, and white flour—the first week of the plan was especially hard because Donna still craved many things she couldn’t have. Despite a few slipups, she drew inspiration from the support of the online community and enjoyed feeling accountable to other members of the test panel who were experiencing similar problems.

  By Week 2, Donna noticed that her new lifestyle habits felt like the new norm, and her foggy episodes, as well as her migraines, had begun to lessen. This was all the motivation Donna needed to continue with the plan.

  Beyond: After following the 4-week plan and seeing the results, Donna decided to stick to the changes she had made. “I’ve learned that there are many factors that can help or hurt my memory, and by making some relatively small changes, I’ve seen some big results.”

  Donna now reports having plenty of energy throughout the day, and she feels more focused and far less foggy. While she still feels stressed and anxious from time to time, it’s far less frequent than it used to be. And her family has noticed a difference, too. “My family sees that I have more energy and seem more alert in the evenings. It’s wonderful to enjoy our time together.”

  CHAPTER 4

  WEEK 2: BOOST

  Eat More of These Brain-Boosting Superfoods

  This week I will introduce you to the best brain foods to eat to give your memory and brain health a serious boost. As you will soon discover, these foods are delicious, readily available, and worth the minimal effort it takes to include them in your diet. And the rewards are great. Include at least five of these foods in your daily diet and feel free to add more than that, if you would like. The more you enjoy these brain foods, the greater the brain boost you’ll receive. Of course, you can eat healthy foods other than those included in this chapter. These are simply the ones to focus on. To make it easy for you to keep track of your choices, simply place a check mark next to the brain food selections that most appeal to you. Choose at least five brain superfoods and eat them throughout the plan.

  In this section, you’ll learn to:

  11.Appreciate Pomegranates for a Power-Packed Brain

  Enjoying pomegranates and pomegranate juice gives your brain a potent antioxidant boost.

  12.Eat Cherries to Power Up Your Brain Protection

  Compounds in cherries protect both the watery and fatty parts of your brain from damage.

  13.Become a Wise Sage for a Savvy Brain

  Regular consumption of sage results in a significant memory boost.

  14.Eat Blueberries for a Brilliant Brain

  Regularly eating blueberries dramatically cuts inflammation and boosts memory.

  15.Chomp on Celery to Prevent Memory Lapses

  Containing 20 anti-inflammatory compounds, celery and celery seeds are brain-boosting superstars.

  16.Consider the Curry Factor for a Brain Boost

  Curcumin found in curry provides potent protection against brain diseases.

  17.Drink Tea for Two Hemispheres

  Catechins found in tea prevent damage to and destruction of brain cells.

  18.Eat More Fiber for Fabulous Mental Functions

  Fiber works in four different ways to boost brain health.

  19.Eat More Beans to Boost Cognition

  Beans are high in critical nutrients that eliminate brain-damaging toxic compounds.

  20.Enjoy an Apple a Day to Keep Dementia at Bay

  A daily apple or serving of apple juice halts brain decline by boosting essential brain hormones.

  21.Enjoy Ginger to Take Down Inflammation

  Ginger offers brain protection and reduces inflammation linked to brain diseases.

  22.Give Your Brain an Oil Change

  Boosting your omega-3 consumption strengthens brain cells and ensures the healthy transmission of memories between brain cells.

  23.Go Nuts to Boost Your Memory

  Walnuts are nutritional powerhouses that protect against brain-damaging inflammation.

  24.Make like Popeye for a Powerful Brain

  High in vitamin P, spinach prevents age-related brain decline.

  25.Opt for Olives to Protect Your Brain

  Olives and olive oil give your brain an important omega-9 boost.

  26.Reap Rosemary for Brain Health Rewards

  Research shows that rosemary is valuable for the prevention and treatment of dementia.

  27.Regularly Enjoy Tomatoes for a Sharper Memory

  Lycopene found in tomatoes significantly cuts stroke risk.

  28.Rev Up Your Brain with Resveratrol

  Resveratrol, found in grapes, protects brain cells from damage while helping to prevent Alzheimer’s disease.

  29.Take a Coffee Break to Maximize Your Brain Power

  Cut your Alzheimer’s risk with a daily cup of java.

  30.Take a Pit Stop on the Road to Brain Health

  Apricots, peaches, cherries, and plums protect both the watery and fatty parts of your brain from damage.

  31.Get Teary-Eyed to Transform Your Brain Health

  Onions and garlic contain powerful natural substances that protect your brain against damaging plaques linked to brain diseases.

  60-SECOND BRAIN HEALTH TIP #11:

  Appreciate Pomegranates for a Power-Packed Brain

  Enjoying pomegranates and pomegranate juice gives your brain a potent antioxidant boost.

  One of my favorit
e fruits, pomegranate, offers more than just incredible taste; it is also a nutritional and healing powerhouse. And thanks to its plentiful amounts of antioxidants, pomegranate is one of the best foods to eat when it comes to boosting your brain health.

  Pomegranates rate high on the USDA’s ORAC scale (oxygen radical absorbance capacity)—a measure of how well free radicals are absorbed. Free radicals are charged molecules that damage cells and tissues with which they come into contact. Foods that rate high on the ORAC scale quell free radicals quickly and effectively, before they can do serious damage.

  While pomegranate is one of the most recent foods to be researched for its brain health effects, there are already numerous studies demonstrating its ability to help prevent and reverse brain damage.

  One study published in the Journal of Traditional and Complementary Medicine found that pomegranate’s high level of antioxidants was beneficial in the treatment of animals with Alzheimer’s disease.1 Another study in the journal Current Alzheimer’s Research found that pomegranate juice consumption prevented the formation of the amyloid plaques involved in Alzheimer’s disease.2

  Pomegranate also protects against traumatic brain injury, according to new research in the journal Life Sciences. Scientists found that pomegranate extract worked on five levels to protect the brain against injury and damage. Pomegranate extract demonstrated significant antioxidant and anti-inflammatory effects. It also prevented the destruction of brain cells and replenished the energy available to the cells for healing and normal functions. Additionally, it protected brain DNA, making pomegranate and pomegranate juice superb brain-protecting foods to include in your ongoing brain health plan.3 The researchers found that the more pomegranate the animals consumed, the greater their protection against brain injury.