Supplements
I guess I have read *a lot* of studies over the last ten years and so am have constantly been attempting to find the right mix of supplements that will protect/repair my brain from neurodegeneration and also help on a daily basis to improve mood, brain fog, memory, energy level and ability to focus. This has included:
- General multivitamins/minerals
B-12
High-potency B complex
Niacin
Niacinamide
D-3
Magnesium
Fish oil
Krill oil
Phosphatidylserine
St. John's wort
Bacopa
Ashwagandha/Rhodiola complex
Gingko biloba/Panax ginseng
Green tea extract
Cinnamon
True (Ceylon) cinnamon
Curcumin
Longvida curcumin (CurcuBrain)
Resveratrol
Mushroom extract complex
Lion's mane mushroom extract
ALCAR
ALA (alpha-lipoic acid)
L-Tyrosine
Theanine
Choline & inositol
Licorice root extract
Baby aspirin
Ibuprofen
Probiotics (currently taking PRO-15 by Hyperbiotics)
To be honest, I haven't noticed perceptible benefits from many of these (not in the way I have from a SSRI or ADD stimulant, for example), so naturally I'm always curious if what I'm taking is helping or hurting. I also often wonder if I'm fixing one pathway or upregulating some process with one supplement while simultaneously defeating that improvement with another supplement.
Diet Changes
Diet has been a little tougher for me to crack. I'm definitely a meat and carbs kinda guy, and I think I die a little bit each time I read the "optimal" diet guidelines for E4's . I just have never really been into vegetables as much more than a side dish (optimally slathered in gravy or cheese) and honestly it pains me to think of a life without bread, pasta, cheese, steak and orange juice. I've always been able to eat what I wanted and not gain weight. Though after thirty I started to get a little pot belly like my dad--most likely a lot of visceral fat around my organs, i.e the "skinny-fat" person.
That being said, I've tried to focus on trying to make better choices every year with my diet. This has included more salads and green stuff (I do like broccoli and asparagus), trying to avoid fast food and processed food as much as possible, cutting out soda and soft drinks except as a rare treat, buying mostly whole grain products, eating 3-4 servings of fish every week (sushi, cooked or smoked salmon, and tuna), avoiding processed meats, limiting red meat to once or twice per week (typically lamb), eating lots of berries and enjoying carbs and starchy foods in moderation.
I've also tried some intermittant fasting (IF), which is sometimes by default since I don't always eat breakfast. I have found that I think much more clearly on an empty stomach (up to the point of famishment lol), whereas right after a meal my postprandial dip kicks my ADD into overdrive while I fight off fatigue and a complete loss of any motivation.
One thing I’ve almost eliminated has been alcohol. While I enjoy having a few beers socially every once in awhile, I would always feel cognitively impaired for the next day or two—particularly if I overimbibed. This tendency has gotten worse the older I’ve gotten and I so I was not surprised to learn of the connection of alcohol use as a risk factor for Alzheimer’s.
Exercise
Exercise is also a bit of a challenge for me. I spend most of my week behind a desk and one of my hobbies is video games (multi-player online games with friends) where I can sit for another few hours several times a week. I attempt to make it to the gym twice a week and usually focus on weight-lifting vs. cardio both given my body build and the supposed benefits of resistance training on BDNF levels. I know I can do better here and more daily activity is a continuous goal for improvement.
Thanks again for reading. Any thoughts or suggestions would be greatly appreciated!