# data[].attributes.attachment_link.readable_text
The brain is an organ. Organs are made of organized groups of cells. Organs cannot survive without other organs. Organs interact with each other to form systems. Our body systems include the Nervous, Digestive, Circulatory, and Metabolic Systems. Our body systems work in harmony to form one living, breathing whole.

The Nervous system is the most energy-hungry organ system. The Nervous system includes the brain and all the nerves that emanate from the brain into the body. The nervous system is hungry for nutrients because it requires constant energy (e.g., glucose, oxygen or ketone bodies). This energy is necessary to maintain an electrical gradient for sending messages. The energy also fuels the creation of new neural connections that happen when we live and grow, every day, in response to our environment. In fact, our brains burn calories even when we are at rest! Our brains use about 20% of our energy from food each day.

Because the Nervous system is constantly using energy, it relies heavily on the Digestive, Circulatory and Metabolic systems for fuel. The Digestive, Circulatory and Metabolic Systems are responsible for absorbing, transporting and metabolizing nutrients. The Digestive System includes not only our mouth and stomach and other digestive organs, but also all the bacteria that inhabit our intestines. The Circulatory System includes not only our heart, but also the veins, arteries and tiny blood vessels that feed the innermost parts of our brains. The Metabolic System is the sum of all processes involved in the cellular breakdown of food into body building blocks and energy. Metabolism occurs not only in every body cell, but also in every brain cell.

The Digestive System absorbs nutrients into our Circulatory System with help from friendly bacteria within our Digestive System. From there, the heart pumps these nutrients throughout the body, and also through a meshwork of capillaries known as the blood brain barrier. Once past the blood brain barrier, nutrients have direct access to the inside of brain cells, where they are metabolized in the brain.

We can help our brains by improving our Digestive, Circulatory and Metabolic health. Digestive health means having healthy bacteria flora. Scientists are still working on easy ways to determine whether you have a healthy flora. Circulatory health means having smooth inflammation-free arteries. One way to know whether you have inflammation-free arteries is to check your homocysteine level. For a healthy brain for life, your homocysteine level should be 10 or below. Metabolic health means having efficient use of insulin, which is the main hormone for breaking down nutrients. One way to know whether you have an efficient metabolism is to check your fasting blood sugar level. For a healthy brain for life, your fasting blood sugar level should be below 90.

To get closer to these targets, we can eat the HB Five Food Groups (legumes, whole grains, fruits, vegetables, omega 3s) plus Good Garnishings (herbs, spices, fermented foods and colorful sweeteners from nature such as raw honey). These foods improve the health of our body systems because they have essential nutrients, including fats, fiber, color pigments, vitamins and minerals, which nourish and protect the body and brain.

Download this blog Here.

# data[].attributes.attachment_link.title
The Brain-Body Connection Explained | Honeybrains

# data[].attributes.attachment_link.description
Honeybrains is a place you can go on any day of the week, for breakfast, lunch, dinner, or a snack, to find good food, and more, for your body and brain.

# data[].attributes.attachment_link.readable_text
The Honeybrains menu was created after reviewing the science related to food and the human brain. As far back as the time of Hippocrates (400 BC), we have known that food is an essential health factor [1]. Over centuries, we have accumulated a massive amount of scientific information about food and health. Observational studies, randomized trials and meta-analyses are examples of studies available to health researchers to answer different health questions about food. Observational studies can help to identify a relationship between two health factors. Randomized trials can prove that one health factor is not only related to, but also causative of, the other. Meta-Analyses, also known as systematic reviews, can ensure that findings, either from observational studies or randomized trials, reflect the underlying truth of the matter by grouping all studies to date on a specific topic and considering the evidence as a whole. To create the Honeybrains menu, we analyzed all these types of studies and reviewed the strength of the evidence based on the study design. In creating the menu, we also considered ancient dietary cultural wisdom, such as the ingredient combinations found in traditional foods. In some regions of the world, known as "Blue Zones," people who eat certain ethnic foods live much longer than average. It turns out that modern scientific research is consistent with what people in living in Blue Zones already know about how to eat for health.

We found that the science supporting nutrition and its association with brain health and longevity can be simplified into five food groups (legumes, whole grains, fruits, vegetables, and foods high in Omega fats) (collectively the "HB Five Food Groups"), plus healthful garnishings (herbs, spices, fermented foods and raw sweeteners from nature)(collectively "Good Garnishings") [2-6]. These foods are good for us because they provide all the body and brain nutrients we require each day [7-11]. They can also be combined through culinary art to create delicious and enjoyable experiences. That's why they form the foundation of the Honeybrains menu. We believe that everyone should have the opportunity to live a brain healthy lifestyle, and that it should be incredibly fun.

We also know that most of us aren't getting enough essential brain nutrients because we aren't consuming enough of the HB Five Food Groups each day [see Figure 1]. Essential brain nutrients cannot be produced by the body, so they must be obtained through food. Essential brain nutrients include color pigments (i.e., Lutein, Carotene and Lycopene), Omega fats (i.e., 3, 6 and 9), fiber (i.e., soluble and insoluble), vitamins (i.e., B and D), and minerals (i.e., Iron, Magnesium, Potassium). Essential brain nutrients improve the function of the body systems that nourish and protect the brain (i.e., the Digestive, Circulatory and Metabolic Systems). Currently, on average, we are getting about half of the essential nutrients our bodies and brains crave [12-15]. These essential brain nutrients can be obtained through eating the HB Five Good Groups and Good Garnishings.

The HB Five Food Groups and Good Garnishings are proven by science. The more fruits and vegetables we eat, the better the health effect, especially if we aren't eating enough [16]. People who eat more fruits and whole grains have better metabolisms [17]. People who eat whole grains also seem to live longer [18]. Legumes, such as beans, peas, lentils, which are often eaten with whole grains, are particularly good for the heart and brain because they are high in B vitamins and fiber [19]. Nuts, seeds and fish are good for us largely due to their high content of Omega fats. Omega fats are beneficial for the brain because the brain is made of fat. People with more Omega fats in their blood have bigger brains [20]. A good diet can even lower inflammation in the blood, which can impact our circulatory health [21]. Like the HB Five Food Groups, Good Garnishings (herbs, spices, fermented foods and raw sweeteners from nature) are good for the brain because they have essential nutrients that support digestive, circulatory and metabolic health [22-23]. Fermented foods include aged foods, such as kefir, blue cheese, tofu, tempeh, vinegar and soy sauce, and anything pickled, such as pickles, kimchi or sauerkraut.

In summary, according to the current science of food and the brain, if we eat from the HB Five Food Groups (legumes, whole grains, fruits, vegetables, and foods high in Omega fats), and use Good Garnishings (herbs, spices, fermented foods and raw sweeteners from nature), we can get all of our essential brain nutrients to live a long and happy life. This view is consistent with current dietary guidelines of the National Institute on Aging and numerous scientific studies [24]. Of course, every person is different, so personalized approaches to diet and health are necessary [25].

At Honeybrains, we kept it simple and created a delicious menu that celebrates the facts. Future research will inform our menu updates. We hope you love them!

Figure 1: Honeybrains Food Groups Daily Target Table

Download this blog Here.

# data[].attributes.attachment_link.title
THE HB FIVE FOOD GROUPS & THE SCIENCE BEHIND THEM | Honeybrains

# data[].attributes.attachment_link.description
Honeybrains is a place you can go on any day of the week, for breakfast, lunch, dinner, or a snack, to find good food, and more, for your body and brain.

# data[].attributes.attachment_link.readable_text
Pure sweeteners from nature are natural foods that taste sweet. Artificial (also known as processed) sweeteners are chemicals that were made by humans to mimic the taste of naturally sweet foods. Pure sweeteners are good for us because they contain essential brain nutrients. Raw honey is a great example of a pure sweetener from nature. Other pure sweeteners from nature include dates, maple syrup, and molasses. Pure sweeteners from nature are delicious and come in a variety of flavors.
WHEN WE ENJOY PURE SWEETENERS FROM NATURE, NOT ONLY DO WE GET DELICIOUS FLAVORS, BUT WE ALSO BENEFIT FROM ESSENTIAL BRAIN NUTRIENTS.
Color pigments and special sugars are essential brain nutrients that are found in raw honey and other pure sweeteners from nature. The color pigments in raw honey, for example, come from the pollen used by the honeybee to make honey. The special sugars in other pure sweeteners from nature come from the plants that produce them (e.g., the date palm, the maple tree, sugarcane).
THE ESSENTIAL BRAIN NUTRIENTS IN PURE SWEETENERS ALSO IMPROVE OUR BODY HEALTH.
Specifically, our digestive, circulatory, and metabolic systems work more effectively when we consume pure sweeteners from nature as opposed to artificial (also known as processed) sweeteners.

Pure sweeteners benefit our digestive system. The special sugars within pure sweeteners called oligosaccharides feed beneficial bacteria in the intestines. These beneficial bacteria help our bodies absorb more nutrients from the foods we consume. Pure sweeteners benefit our circulatory system because the color pigments in pure sweeteners protect the cell membranes of our arteries. When our arteries are protected, our blood can better transport nutrients throughout the whole body. Finally, pure sweeteners benefit our metabolism because they contribute to stable blood sugar levels. When our blood sugar levels are stable, our bodies are better at converting the nutrients from food into energy.
IMPROVING OUR BODY SYSTEMS IMPROVES OUR BRAIN HEALTH.
Because the brain is an active, electrical organ, it relies on our body to absorb, transport, and convert nutrients into energy 24 hours per day. At Honeybrains, we only use pure sweeteners from nature to flavor our foods and drinks, without exception. In addition to being better for our brain and body health than artificial (also known as processed) sweeteners, we think they also taste better. Choosing sustainably produced pure sweeteners like raw honey to flavor our foods and drinks also contributes to a healthier environment.

Download this blog Here.

# data[].attributes.attachment_link.title
The Benefits of Pure Sweeteners From Nature | Honeybrains

# data[].attributes.attachment_link.description
Honeybrains is a place you can go on any day of the week, for breakfast, lunch, dinner, or a snack, to find good food, and more, for your body and brain.

# data[].attributes.attachment_link.readable_text
WHAT IS ALZHEIMER'S DISEASE AND DEMENTIA? Alzheimer's Disease ("AD") is an incurable, slowly progressing fatal brain disease.
AD is the most common cause of dementia. Dementia is a medical diagnosis indicating that someone's trouble with memory or thinking is causing them to be dependent on others to manage their daily living. When the cause of dementia is an abnormal buildup of brain proteins called "amyloid" and "tau," the diagnosis is AD.
WHO CAN GET ALZHEIMER'S DISEASE? Anyone can get AD, even if they do not have a family history.
Your risk for AD depends on things you can and cannot control. Age and genes are the primary factors that you cannot control that determine your risk for developing AD. The older you are and the higher number of copies of the APOE4 gene you have, the higher your risk for developing amyloid in the brain. Even if you do not have a family history of AD, you may still have teh APOE4 gene. Regardless of age or genes, the overall health of your brain determines your AD risk. Your body health, nutrition and lifestyle are the most important factors you can control.
WHAT CAUSES ALZHEIMER'S DISEASE? Nobody really knows what causes AD, but it appears to represent a breakdown in the inner connectivity of the brain.
Our human capacity to develop wisdom, language, and empathy is enabled by special regions of the brain that act as hubs between other areas. These brain regions require high amounts of energy to help maintain the brain's internal connections. Without an adequate energy supply, these regions experience metabolic stress, inflammation and ultimately cellular loss. Therefore, any factor that affects energy supply to the brain, or affects strength of brain connections, will influence AD risk.
WHEN DOES ALZHEIMER'S DISEASE BEGIN? AD begins decades before any symptoms appear.
Doctors have recently discovered that the first stage of the AD process (amyloid build-up in the brain) begins between ten and twenty years before any symptoms occur. This stage of the disease is known as Preclinical AD. Preclinical AD is a symptom-free state of having abnormally high levels of amyloid protein, prior to the onset of tau protein. Preclinical AD can begin as early as age forty, but it can begin any time thereafter. About ten years after Preclinical AD begins, mild cognitive impairment due to AD begins. At this state, the tau protein, in addition to the amyloid protein, has begun to accumulate. Once amyloid, tau and brain cell loss have set in, and symptoms are causing dependency on others, this stage is known as Dementia due to AD. In the past, AD was diagnosed only at the Dementia due to AD stage. Our new understanding has revolutionized the way we think about AD and has introduced many new possibilities for treatments that change the disease course.
ARE THERE CERTAIN GENES THAT INCREASE MY RISK FOR DEVELOPING AD? Two genes, APOE4 and MTHFR, may increase your risk for developing AD.
People with more copies of certain APOE4 and MTHFR gene variants tend to have higher levels of heart disease, stroke and B12 deficiencies. Heart disease, stroke and B12 deficiency are factors that increase AD risk over time. Therefore, it is useful to know whether you carry one or more of these genes. You can check whether you have copies of these genes through commerical gene testing companies such as 23andMe or AncestryDNA. Gene testing requires informed consent. Genetic counseling is important before and after gene testing. It is important to note that you can still get AD without having the APOE4 or MTHFR genes.
ARE THERE TESTS FOR MEASURING MY CONTROLLABLE AD RISK? Routine blood tests available through your primary care doctor can help you assess your risk for Preclinical AD.
If you are concerned about Preclinical AD, you can ask your doctor for a routine blood test that checks six numbers. These "brain biomarkers" will measure the function of the body systems that support your brain. These numbers focus on factors you can control. It is important to check these numbers because if they are out of range, you can make simple lifestyle or medical changes to get them on target. Regarding nutrition, your brain needs enough B12 to make the neurotransmitters for brain cell communication (>400ng/dL). You need enough vitamin D to turn on genes for making new connections (>30ng/mL). For circulatory health, your blood needs to be flowing at a normal blood pressure (systolic<120mmHg), in arteries that are free of inflammation (homocysteine<10umol/L). For metabolism, your body needs to be using insulin efficiently (fasting blood sugar<90mg/L and hemoglobin A1C<5.6%) so that your brain stays efficient with its own use of insulin.

To get a more complete assessment of your risk for AD, you can also enroll in an online registry. These registries have access to online memory tests and validated questionnaires designed to help people assess their risk for AD. Examples of registries include Alzheimer's Universe developed by Weill Cornell Medicine (www.alzu.org); the University of California San Francisco Brain Health Registry (www.brainhealthregistry.org), and the Alzheimer's Prevention Registry (www.endalznow.org).
ARE THERE TESTS TO DETERMINE WHETHER I HAVE PRECLINICAL AD? Two tests to check for Preclinical AD, a PET scan and a spinal tap, can determine whether your amyloid levels are too high.
Currently, people can check for the amyloid protein through a spinal tap or a special brain scan called a PET scan. A spinal tap or PET scan can identify higher than normal amyloid levels that are characteristic of Preclinical AD. These tests are not paid for by insurance. These tests must be done in conjunction with a doctor. They are not recommended for everybody. They may be useful for people at the highest risk lvels. You can pay out of pocked for them, or you can enroll in AD prevention studies that typically offer these and other tests as part of the study protocol. These studies not only test for the amyloid protein, but also offer treatments to slow its accumulation in the brain if it is found to be too high.
WHAT CAN I DO TODAY TO STRENGTHEN MY BRAIN FOR LIFE? Everybody can strengthen their brain by getting enough nutrients in their daily diet.
A diet that includes fruit, vegetables, whole grains, legumes and foods high in omega 3s plus herbs, spices, fermented foods and natural sweeteners provides enough essential nutrients (color pigments, Omega healthy fats, fibers, vitamins and minerals) to support the body systems that promote the brain. If you are like most Americans, you may be getting less than half of the recommended daily intake of your essential brain nutrients. Eating this way is a fun way to help your body naturally reach its brain biomarker targets. Besides nutrition, lifestyle choices such as engaging in regular physical activity, getting adequate rest, nurturing deep social connections and staying active in lifelong learning are natural ways to strengthen your body and brain, for life.

Download this blog here.

# data[].attributes.attachment_link.title
ALZHEIMER'S PREVENTION 101 | Honeybrains

# data[].attributes.attachment_link.description
Honeybrains is a place you can go on any day of the week, for breakfast, lunch, dinner, or a snack, to find good food, and more, for your body and brain.

# data[].attributes.attachment_link.readable_text
Omega-3 fatty acids are essential brain nutrients. Omega 3s are required for life. Because the body cannot make Omega 3s, we rely on dietary intake of them from food. Most Americans don't get enough Omega 3. Fish and nuts are the best dietary sources of Omega 3.

Omega 3 intake is critical for brain health because high intake of Omega 3 supports our digestive, circulatory and metabolic health. These three organ systems nourish and protect the brain by absorbing, transporting, and breaking down nutrients from food.

Benefit 1: An Optimized Digestive System

The body gets nutrients through the intestines, whose job is to discriminate between nutrients and enemies. This process requires a delicate balance of pro and anti-inflammatory processes. People with higher Omega 3 intake tend to maintain a healthier microbiome and a cancer-free digestive system, which provides the optimal environment for absorbing brain nutrients.

Benefit 2: A Healthier Circulation

The brain receives oxygen and energy from blood vessels that get smaller and smaller as they reach the deeper recesses. People with higher Omega 3 intake tend to maintain healthier brain blood vessels throughout life, which keeps them using their whole brain throughout life.

Benefit 3: A Better Metabolism

The brain is the most energy-hungry organ of the body. Just like the body, the brain also relies on insulin to convert food into energy. People with higher Omega 3 make more efficient use of insulin when digesting food. Efficient use of insulin helps the body maintain an optimal weight. Efficient use of insulin also helps long-range brain connections stay strong.
OMEGA-3s at Honeybrains
Many Honeybrains dishes are high in Omega 3, including the Daily Catch, Dr. Smoked Salmon, Avocado Crush with 8 Minute Omega-3 Eggs, Power Oatmeal with Walnuts, and Chia Charge. Also, Honeybrains uses only Omega 3 Eggs.
References
Omega-3 PUFA intake and the risk of digestive system cancers: A meta-analysis of observational studies. Wang J, Zhang Y, Zhao L. Medicine (Baltimore).2020 May;99(19):e20119.

Omega-3 fatty acids correlate with gut microbiome diversity and production of N-carbamylgutamate in middle aged and elderly women. Menni C, Zierer J, Pallister T, Jackson MA, Long T, Mohney RP, Steves CJ, Spector TD, Valdes AM. Sci Rep. 2017 Sep 11;7(1):11079.

Circulating Fatty Acids and Risk of Coronary Heart Disease and Stroke: Individual Participant Data Meta-Analysis in Up to 16 126 Participants. Borges MC, Schmidt AF, Jefferis B, Wannamethee SG, Lawlor DA, Kivimaki M, Kumari M, Gaunt TR, Ben-Shlomo Y, Tillin T, Menon U, Providencia R, Dale C, Gentry-Maharaj A, Hughes A, Chaturvedi N, Casas JP, Hingorani AD; UCLEB Consortium**. J Am Heart Assoc. 2020 Mar 3;9(5):e013131.

Dietary fat intake and metabolic syndrome in adults: A systematic review. Julibert A, Bibiloni MDM, Tur JA. Nutr Metab Cardiovasc Dis.2019 Sep;29(9):997-905.

The starving brain: Overfed meets undernourished in the pathology of mild cognitive impairment (MCI) and Alzheimer's disease (AD). Gibas KJ. Neurochem Int.2017 Nov;110:57-68. doi:10.1016/j.neuint.2017.09.0004. Epub 2017 Sep 9.

Download this blog Here.

# data[].attributes.attachment_link.title
THREE ESSENTIAL BENEFITS OF OMEGA 3s | Honeybrains

# data[].attributes.attachment_link.description
Honeybrains is a place you can go on any day of the week, for breakfast, lunch, dinner, or a snack, to find good food, and more, for your body and brain.

# data[].attributes.attachment_link.readable_text
DIETARY FIBER & is the naturally-occurring, non-digestible, carbohydrate component of plant foods. It is non-digestible because it is ingested, and excreted, without ever being absorbed. Because it does not get absorbed, it has no calories. In plants, fibers lend rigidity to cell walls, which helps them stand up tall to get sunlight. It also enables them to have circulatory systems to transport water and minerals. Dietary fiber is an essential nutrient because our bodies cannot make it on their own. Thus, we must obtain fiber from our daily diet. Our bodies need a minimum of about 30g of fiber each day. On average, most of us get about 15g of dietary fiber each day [1].

"It's a wonder tall trees ain't layin' down." - Neil Young

Getting more dietary fiber leads to improvements in digestive, circulatory and metabolic health [2]. These organ systems nourish and protect the brain.

THEREFORE, GETTING MORE DIETARY FIBER HAS A DIRECT IMPACT ON BRAIN FUNCTION.

Getting more dietary fiber may also help us feel happier [3], calmer[4], more focused [5], more satiated [6], and more energized [7], and may even preserve our memory over time [8]. People who eat more fiber have better circulation in the brain, for life [9].

Fortunately, we can get all the fiber we need, and all the rest of our essential brain nutrients, by regularly eating fruits, vegetables, legumes, whole grains, foods high in omegas and healthful garnishings. Healthful garnishings include herbs, spices, fermented foods, and natural sweeteners from nature[10]. Fermented foods, include aged foods, such as kefir, blue cheese, tofu, tempeh, vinegar and soy sauce, and anything pickled, such as pickles, kimchi or sauerkraut. Many different types of fiber can be found within plant-based foods. Fiber, a complex sugar, is either soluble or insoluble depending on whether or not it mixes with water. Both types of fiber are good for us [11]. Cellulose (found in broccoli, cabbage, brussels sprouts) and lignin (found in root vegetables) are insoluble fibers with proven health benefits. Pectin (found in apples and pears) and beta glucan (found in oatmeal and barley) are examples of soluble fibers with proven health benefits. Inulin, found in asparagus, bananas and garlic, and fructooligosaccharides, found in honeys, are other examples. Yes, you read correctly. Honey has fiber! Ten percent of the sugars found in honey are fructooligosaccharides that act as prebiotics [12]. These are the same life-sustaining sugars delivered by mothers to babies in human milk [13]. Despite the common myths about foods high in fiber, such as beans, fiber is easy to digest and does not cause gas. Acacia gum, the kind of fiber added to Honeybrains juices, is also very easy to digest [14].

WHEN WE GET MORE FIBER FROM OUR FOODS, OUR BODY ORGANiC SYSTEMS THAT NOURISH AND PROTECT THE BRAIN WORK MORE EFFICIENTLY.

Specifically, the function of our digestive, circulatory and metabolic health improve. The digestive, circulatory and metabolic organ systems are critical to brain health because the brain is the most energy-hungry organ. It requires nutrients and energy in order to maintain and grow new connections. When we eat food, we digest, circulate and metabolize essential nutrients. Digestion is the process of breaking down food into nutrients. Circulation is the process of transporting the nutrients to the body and brain. Metabolism is the sum of all processes that convert nutrients into cellular building blocks and energy.

DIGESTIVE HEALTH:

Getting more dietary fiber improves digestive health because it improves our ability to extract and absorb nutrients from food [15]. First, fiber slows down digestion early on in the process, allowing more time for absorption of essential brain nutrients in the stomach; second, dietary fiber acts as a prebiotic by feeding the beneficial bacteria in our intestines [16]. These bacteria help us break down our foods into nutrients before they enter our circulatory system. Dietary fiber is especially important for children because they are growing and they need all the nutrients they can get [17]

CIRCULATORY HEALTH:

More dietary fiber improves circulatory health because it improves cholesterol balance and calms inflammation [18,19]. When we eat high-fiber, plant-based foods, the fiber binds to cholesterol in the intestines and removes unhealthy fats from our bodies. This optimizes our cholesterol balance. When we have cholesterol balance, our circulatory system remains free of inflammation and essential nutrients can easily be transported to the brain. You can know if you have a body and brain free of inflammation by checking your homocysteine levels. A brain-healthy homocysteine level is below 10 umol/L [20].

METABOLIC HEALTH:

Eating foods high in fiber improves metabolism because dietary fiber helps regulate insulin and blood sugar levels. When fiber slows down digestion in the stomach, the body releases steady levels of insulin, which are important for metabolic efficiency [21]. Balanced insulin levels are important because when our insulin levels are balanced, the body and brain have more access to energy. Because the brain is an energy-hungry organ, it needs a metabolism in tip top shape [22]. You can know if you have a healthy metabolism by checking your fasting blood sugar level. A brain-healthy level is always below 90 mmol/L [23].

The Honeybrains menu and juices feature foods that are particularly high in dietary fiber as well as other essential brain nutrients. For example, the juices at Honeybrains have added fiber to mimic the effect of eating a whole fruit because the added fiber optimizes digestion, circulation and metabolism of the nutrients. A healthy digestion, metabolism and circulation are the key to feeling happy, energized and sharp. At Honeybrains, we promise to always follow the science, so that you can relax and enjoy yourself, and have a longer and happier life.

Download this blog Here.

# data[].attributes.attachment_link.title
What is Dietary Fiber & Why Should I Care? | Honeybrains

# data[].attributes.attachment_link.description
Honeybrains is a place you can go on any day of the week, for breakfast, lunch, dinner, or a snack, to find good food, and more, for your body and brain.

# data[].attributes.attachment_link.readable_text
Nutrients are substances that provide nourishment for the growth and maintenance of life. An essential nutrient is any nutrient that the body cannot make on its own, so it must be obtained from food.

Essential brain nutrients include color pigments, Omega healthy fats, fibers, minerals, and vitamins.1-3 Essential brain nutrients support the body systems that feed and protect the nervous system. Most of us need to get more essential brain nutrients in our daily diet . Eating fruits, veggies, whole grains, legumes, and Omega 3 fats with healthful garnishings (herbs, spices, fermented foods, and pure sweeteners from nature) is a delicious and proven way to ensure you are getting enough essential nutrients.

COLOR PIGMENTS

Color pigments are organic compounds that give flowers, fruits, vegetables, and even butterflies their striking colors. The red inside tomatoes comes from lycopene. The yellow of egg yolk comes from lutein. The orange of squash comes from beta-carotene. Color pigments are good for your body and brain because they keep the circulatory system free of inflammation and they protect the synapses, which are your dynamic nerve endings.4-7 Color pigments have a unique chemical structure with double bonds that absorb extra energy. These double bonds are present in all antioxidants. Neutralizing extra energy with double bonds fights inflammation. Any natural, colorful food, beverage or garnishing is a good source of color pigment. Color pigments are present in, among other things, coffees, teas, chocolates, honeys, herbs, and spices.

OMEGA 3 & 6 HEALTHY FATS

Omega 3 and Omega 6 healthy fats are unsaturated fats. Fats form the backbone of all the cell membranes in our body and brain. The types of dietary fat we eat determine the types of fat incorporated into our cells. When our cell membranes are made of healthy fats, our cells, organs, and body function better.8,9 Unsaturated fats such as Omega 3 and Omega 6 are healthful because they have a special shape that makes them more flexible when they join with other fats in a membrane. Flexibility in our cell membranes makes our cells work better. The average American diet supplies enough Omega 6, but it does not supply enough Omega 3.10 You can get your Omegas by eating foods like fish, nuts, seeds, fatty fruits like avocado, and grass-fed dairy or meats. Walnuts are a significant source of Omega 3 and can tip the balance in your favor.

FIBER

Dietary fiber is the naturally-occurring carbohydrate component of plant foods. When we eat fiber, it enters our digestive system and is excreted without ever being absorbed into the blood. Because it does not get absorbed, it has no calories. In fact , you can burn more calories by eating fiber because it boosts your metabolism and also reduces calorie absorption. Getting more dietary fiber leads to improvements in digestive, circulatory, and metabolic health, which directly impacts brain health.11 Dietary fiber can be soluble (mixes with water) or insoluble (doesn't mix with water). Both types of fiber are good for us. Dietary fiber slows down our digestion, which enables us to get more nutrients from our food. It also feeds the beneficial bacteria in our intestines. These bacteria not only help digest our food, but also secrete hormones that support the brain.12 Our bodies need a minimum of about 30g of fiber each day. On average, most of us get about 15g of dietary fiber each day. Any food that is a fruit, vegetable, legume, or whole grain is an excellent source of fiber.

MINERALS

Minerals are inorganic substances that carry an electrical charge. They are found in water, soil, plants, and humans. The charge of these minerals, and their concentration across cell membranes, determines the efficiency of all biological processes. The most important minerals for the brain are iron, magnesium, and potassium. Iron is critical for early brain development; it is the number one nutritional deficiency worldwide.13 Iron can be found in grass-fed meats as well as many plant foods such as spinach and kale. Magnesium is involved in every metabolic process.14 It can be found in greens, nuts, seeds, fish, soybeans, and dark chocolate. Potassium is an electrolyte that regulates body fluid levels. Eating foods high in potassium, like salmon, apricots, and pomegranates, supports a healthy systolic blood pressure of 120 or below.

VITAMINS

Vitamins B12 and B9 (folic acid), as well as Vitamin D, are essential vitamins for your body and brain. Vitamin B9 and B12 are water-soluble vitamins that help fight inflammation. They also form the precursors to our neurotransmitters (i.e., dopamine, neuroepinephrine and serotonin).15 Vitamin D is a fat-soluble vitamin that acts as a hormone. Vitamin D enters the nucleus of our cells and turns on genes involved in learning and growing.16 You can get Vitamin B9 (folate) from greens, citrus, and poultry. You can get Vitamin B12 from grass-fed meats, eggs, oatmeal, salmon, avocados, whole grains, and legumes. You can get Vitamin D through fatty fish, fortified tofu, and pumpkin seeds. Another good source of Vitamin D is sunlight - an easy and enjoyable way to stay healthy and happy.

How Do I Know I am Getting Enough?

Most of us aren't getting enough essential nutrients in our daily diet . Your body and brain may be needing twice the color pigments, Omega 3s, fiber, minerals, and vitamins they currently get. A few simple blood tests can empower you with the knowledge of whether you have enough essential brain nutrients. You need a B12 level of at least 400 ng /L; you may need to supplement if you take antacids. Your homocysteine level, a marker of B12 metabolism and circulatory health, needs to be below 10 umol/L.17 You need a Vitamin D level of at least 30 ng /mL; you may need to supplement if you are not exposed to the sun every day or if you eat fish infrequently.18 You need to get your Omegas almost every day, and prioritize Omega 3.

AT HONEYBRAINS, YOU DON'T HAVE TO WORRY ABOUT WHETHER YOU ARE GETTING ENOUGH ESSENTIAL NUTRIENTS. THE FOOD AT HONEYBRAINS CONTAINS HIGH AMOUNTS OF ESSENTIAL NUTRIENTS OUR BODIES REQUIRE TO SUPPORT OUR BODY AND BRAIN. BY SIMPLY EATING THE GB FIVE FOOD GROUP - FRUITS, VEGETABLES, AND OMEGA 3S - WE CAN GIVE BACK TO OUR BODIES AND BRAINS.

Download this blog Here.

# data[].attributes.attachment_link.title
Essential Nutrients for your brain | Honeybrains

# data[].attributes.attachment_link.description
Honeybrains is a place you can go on any day of the week, for breakfast, lunch, dinner, or a snack, to find good food, and more, for your body and brain.

# data[].attributes.attachment_link.readable_text
HOW DOES YOUR BODY HEALTH RELATE TO YOUR BRAIN HEALTH?
Our bodies provide the essential nutrients our brains need. When our body systems are working well, they support the creation of more neurons and stronger connections between them. People with strongly connected brains feel happier, calmer, sharper and more energetic.

If you want to know if your body is healthy enough for your brain, you can check 10 key biomarkers through routine blood tests. These biomarkers measure your nutrient levels, circulatory, metabolic and digestive health. If you can get your biomarkers on target, you can support your mood, wit, and energy levels today as well as your brain health in the long run.

The brain is the final frontier of medicine. We are still learning a lot about how to improve brain health and function. Today, you can take matters into your own hands by discussing the following tests with your doctor.
BIOMARKERS OF NUTRITION
Vitamin B12, RBC Magnesium and Omega 3 Index are three key biomarkers of nutrition.

1. VITAMIN B12

What is the vitamin B12 level biomarker?

Vitamin B12 level is a blood test that measures your levels of cobalamin, or Vitamin B12.

Why is vitamin B12 important?

Vitamin B12 helps the body convert food into neurotransmitters. When we get enough B12, our bodies and brains can make enough dopamine, norepinephrine and serotonin, which are the neurotransmitter chemicals that help us make brain connections. When our brain connections are strong, we feel energetic, happy and smart.

Having the right amount of B12 is so important that it can help reduce age-related brain shrinkage.¹

Who is typically low on B12?

According to traditional medical guidelines, about 20% of adults are low on B12.² According to newer neuroscientific guidelines, up to 40% of people may have low B12 levels. It is also possible to have normal levels of B12 intake, but inadequate absorption or conversion of B12 into neurotransmitters.³

People who follow a vegan diet or take common reflux medications, such as antacids or proton pump inhibitors like "the purple pill", are more likely to be B12 deficient.

What is a brain-healthy B12 level?

A level of 400 ng/mL is required for the nerves and the brain. To maintain your B12 levels, the recommended dietary allowance of Vitamin B12 is 2.4 mcg per day.

What are the best sources of vitamin B12?

The best sources of B12 come from eggs, dairy and meat.

At Honeybrains, we make sure to use foods high in B12 across our menu, to help you get to your target. You can check the B12 levels of individual dishes by consulting our Honeybrains Food Periodic Table.

What types of supplements are available?

Two types of B12 supplements are generally available. The first is regular B12. The second is called "methylated B12." People who have a variation of a gene known as MTHFR may need to supplement with methylated B12 (see MTHFR test below). You can supplement with methylated B12 daily by using the HB Healthy Brain supplement, which works for people with and without the MTHFR gene and contains other essential brain nutrients.

Worth mentioning: Doctors are typically taught in medical school that a level of 200 ng/mL is enough for the body. If you had your B12 level checked and were told it was "normal," you can check again to be sure it was at least 400 ng/mL, which is the new normal for your brain.

2. RED BLOOD CELL ("RBC") MAGNESIUM

What is the RBC magnesium biomarker?

The RBC magnesium biomarker is a blood test that measures how much of the mineral magnesium is inside your cells. When the body has enough magnesium, almost all organ systems, including the brain, benefit.⁴

Magnesium is an essential mineral that we need for every metabolic process in the body and brain. The ability to measure red blood cell magnesium levels at the cellular level is a new technology. Most doctors don't routinely test for it.

Who is typically low on magnesium?

Around half of the U.S. population consumes less than the recommended amount of magnesium.⁵ We used to get enough magnesium from our food. Today, many of our industrially-farmed soils have lower levels of this essential nutrient, so we aren't getting enough from the regular food we eat. Anybody who gets regular belly aches or headaches may be particularly susceptible to low magnesium levels.⁶

What is a brain-healthy RBC magnesium level?

Your target for a brain-healthy RBC Magnesium level is at least 4.3 mg/dL. To maintain a brain-healthy level, you need to get approximately 400mg of magnesium per day.

What are the best sources of magnesium?

Nuts and seeds provide good sources of magnesium.

At Honeybrains, we use nuts and seeds extensively to ensure that sufficient magnesium, along with other essential brain nutrients, are in what we serve.

What types of supplements are available?

Magnesium supplements come in the form of magnesium oxide, magnesium citrate or magnesium glycinate. Any of these can be effective in restoring magnesium levels as long as they get you to your target biomarker level.

You can also help ensure that you get enough magnesium daily by using the HB Healthy Brain or HB Headache Therapy supplements.

Worth mentioning: Kids with ADHD tend to have lower levels of magnesium in their blood. ⁷ Supplementing with magnesium may be a natural way to improve behavior and focus. ⁸

3. OMEGA 3 INDEX

What is the omega 3 index biomarker?

The Omega 3 Index biomarker measures how much DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) Omega 3 healthy fats are in the red blood cell membranes. People who maintain higher levels of Omega 3 in their body tend to have a healthier brain, for life.⁹ The amount of Omega 3 in your blood cells depends on your diet and your genes.

Who is typically low on omega 3 index?

Most adults in the U.S., but especially women and children, get less than half of the Omega 3 daily target in their diet.¹⁰

What is a brain-healthy omega 3 index?

Your target for a brain-healthy Omega 3 Index level is > 8%. For a brain-healthy Omega 3 level, you need about 250 to 500mg of EPA and/or DHA per day.

What are good sources of omega 3?

Fatty fish are the best sources of Omega 3 in the diet because they contain both EPA & DHA. Plant sources of Omega 3 provide ALA (Alphalinolenic acid), which requires conversion by the body into DHA.

Top fatty fish sources of Omega 3 include Herring, Salmon, Sardines, Mackerel, Anchovy, and Caviar. Top plant sources include Walnuts, Chia Seeds, & Flax Seeds.

At Honeybrains, we use salmon, walnuts, chia seeds, flax seeds, and omega 3 free range eggs in many of our dishes, which helps ensure that they contain sufficient Omega 3 healthy fats. You can check the Omega 3 levels of individual dishes by consulting our Honeybrains Food Periodic Table.

What types of supplements are available?

There are a number of Omega 3 supplements available on the market, generally in the form of fish oil or fish powder. We also included Omega 3 in the form of fish oil powder in the HB Healthy Brain supplement, for those who do not want to take multiple separate supplements to target a healthy brain.

BIOMRAKERS OF CIRCULATORY HEALTH
ApoB:ApoA, homocysteine and MTHFR are three key biomarkers of circulatory health. Circulatory health means having smooth, inflammation-free arteries.

4. APOB:APOA

What is the APOB:APOA ratio biomarker?

The ApoB:ApoA ratio biomarker measures the balance of inflammatory vs. non-inflammatory cholesterol particles we carry in our blood. People with optimal ApoB:ApoA ratios tend to have healthier hearts, for life.¹¹ Healthier hearts create healthier brains.¹² This test gives more information than routine cholesterol level testing.¹³

Who typically has suboptimal APOB:APOA ratios?

Our genetics, lifestyle and metabolic health determine the ratio of ApoB:ApoA. People who have a genetic risk (strong family history) of heart disease, cholesterol problems or diabetes are likely to have abnormal ApoB:ApoA ratios. Also, people with high intake of processed foods and/or low levels of physical activity are likely to have abnormal ApoB:ApoA levels.

What is a brain-healthy APOB:APOA ratio?

Your target for a brain-healthy ApoB:ApoA ratio is less than 0.6.

What can I do to optimize my APOB:APOA ratio?

Our metabolic health, the amount we exercise, and the types of alcohol, sugars and fats we ingest can affect ApoB:ApoA ratios.¹⁴ Eating more HDLraising (which is our "good cholesterol") foods, such as fatty fish, is a delicious way to improve ApoB:ApoA ratios.
Eating more herbs and spices can also help; for example, getting more saffron can improve ApoB:ApoA ratios because it can increase the levels of HDL.¹⁵

Eating more foods high in fiber is also good for ApoB:ApoA ratios because foods high in fiber are good for your metabolism. Top fiber sources include legumes such as peas and beans.

The Honeybrains menu features many types of fatty fish, herbs, spices, and legumes. The HB Power House supplement also may help you optimize your ApoB:ApoA ratio because it contains ingredients that promote metabolic health.

Worth mentioning: Doctors traditionally check for cholesterol levels in the form of testing LDL (the bad type of cholesterol) and HDL (the good type of cholesterol). If you don't ask for it, your doctor will most likely not check your ApoB:ApoA ratio, which gives you even more information than a routine test.

5. HOMOCYSTEINE

What is the homocysteine biomarker?

The homocysteine biomarker tests the amount of homocysteine, an amino acid, in the blood. Higher than normal levels are harmful to circulation. If someone's homocysteine is elevated, they are at a much higher risk of developing brain shrinkage, stroke, and Alzheimer's Disease.¹⁶ People with low homocysteine can avoid damage to the arteries of the brain that occurs over time with aging.¹⁷

Who typically has high homocysteine levels?

People who have a history of vitamin B12 deficiency, or any of the risk factors listed above for vitamin B12 deficiency, are at risk for a high homocysteine level. Vitamin B12 is required for homocysteine metabolism so when it gets low, homocysteine goes up.

The following groups of people may have higher homocysteine levels:

Anybody with chronic headaches, chronic fatigue, and/or chronic pain.¹⁸

Anybody with migraines or a family history of migraines.¹⁹

Anybody with a family history of stroke or dementia.

Inflammatory conditions such as rheumatoid arthritis or tobacco smoking can increase homocysteine. People with the MTHFR mutation are at high risk for high homocysteine because MTHFR is the enzyme needed to metabolize homocysteine. (see MTHFR test below).

What is a brain-healthy homocysteine level?

A homocysteine of 10 mmol/L or below is required to promote healthy brain aging over time.²⁰ Adults need about 400 mcg of folate in their diet to support healthy homocysteine levels.

What are homocysteine-lowering foods?

Eating a variety of plant-based foods can help to lower homocysteine, naturally.²¹ Eating foods that are particularly rich in folate and/or B12 are anti-inflammatory because B12 and folate help to metabolize homocysteine.²²

Top sources of folate include dark leafy vegetables (spinach, asparagus, brussels sprouts, broccoli).

At Honeybrains, many of our ingredients are high in folate. You can check the folate and B12 levels of individual dishes by consulting our Honeybrains Food Periodic Table. You can also take nutrient supplements to ensure that you get enough B12 and folate. The HB Healthy Brain supplement contains 500mcg of vitamin B12 and 800 mcg of folate, along with other essential brain nutrients that, when taken daily, can support healthier homocysteine levels.

6. MTHFR

What is the MTHFR mutation?

The MTHFR gene encodes for a protein known as methyl-tetra-hydrofolate reductase, which uses B12 and folate in order to convert homocysteine into neurotransmitters. Some people have mutations in this gene that cause the protein to be less efficient at converting homocysteine into neurotransmitters. These people can have high homocysteine even when they have normal levels of B12 and folate. People who have the MTHFR mutation with high homocysteine will not benefit from taking regular B12 because their genes don't process regular B12 well; people with the MTHFR mutation require a special B12, called methylated B12, which bypasses their gene defect.

You can supplement with methylated B12 daily by using the HB Healthy Brain supplement, which works for people with and without the MTHFR gene and contains other essential brain nutrients.

BIOMARKERS OF METABOLIC HEALTH
HOMA-IR and adiponectin are two biomarkers that measure metabolic health. The better our metabolism while we are young and healthy, the better our brains function throughout life. ²³

7. HOMA-IR

What is the HOMA-IR biomarker?

The HOMA-IR biomarker helps doctors understand how much insulin your body is making in response to how much sugar you are eating. Specifically, the HOMA-IR ratio is the ratio of fasting blood sugar vs. insulin. A body with an efficient metabolism responds to dietary sugars sensitively with minimal insulin use. If insulin sensitivity is low, the metabolism isn't efficient, and sugar levels go up. Higher than normal blood sugar levels can cause inflammation in the circulatory system. Inflammation in the circulatory system is bad for brain health.

Who typically has a slow metabolism?

About 34% of U.S. adults have a slow metabolism.²⁴ When someone has an inefficient metabolism, the medical term is called prediabetes or Type II diabetes, depending on how inefficient their metabolism is.

Anybody can have suboptimal metabolism, even if they diet and exercise, because our genes and our lifestyle combine to determine our metabolic efficiency. Anybody with a close family member with prediabetes or diabetes has a higher risk for metabolic inefficiency. People with higher fat to muscle ratios are more likely to have metabolic inefficiency because having a lot of muscle helps the body to use insulin well.

What is a brain-healthy HOMA-IR level?

A brain-healthy HOMA-IR level is less than 1.9.

How do I get to my target HOMA-IR level?

When it comes to metabolism, your diet, lifestyle and body fitness make all the difference.

Colorful fruits and vegetables, coffees and teas may be particularly good for your metabolism because color pigments within these foods and drinks help our body to process other nutrients such as healthy fats.²⁵

Supplementing with colorful spices like cinnamon, saffron and turmeric can improve your body's use of insulin.26, 27, 28

When it comes to body fitness, building muscle mass is a surefire way to improve metabolism.

At Honeybrains, we love foods that are high in color and use them extensively. You can check the color nutrient levels of individual dishes by consulting our Honeybrains Food Periodic Table. The HB Power House supplement can also help you get to your target HOMA-IR level, because it includes goji berry and green coffee bean extract, which are food-based ingredients proven to promote metabolic health. The HB Healthy Brain supplement also contains five different colors of plant pigments to help you get your daily dose of color.

8. ADIPONECTIN

What is the ADIPONECTIN biomarker?

The adiponectin biomarker measures the levels of adiponectin, a hormone that is made by fat cells. People whose adiponectin levels are at target tend to have more skeletal muscle and less fat around the organs.²⁹ Having more muscle and less organ fat leads to healthier metabolic and circulatory systems.30, 31

Our body uses adiponectin to convert sugar and fat into energy. When fat cells get too much energy, they make less adiponectin. Low levels of adiponectin is a sign that metabolic efficiency is low. Having a normal adiponectin level is critical for the brain because the energy supply of the brain depends on an efficient metabolism. People with optimal adiponectin levels tend to have sharper brains.³³

Who typically has abnormal levels of adiponectin?

Women or men with low muscle mass are likely to have abnormal adiponectin levels. Women or men who feel they have too much fat on their body are also more likely to have abnormal adiponectin.

What is a brain-healthy target for adiponectin levels?

A brain-healthy target for adiponectin is at least 14 ug/mL.

How can you improve your adiponectin levels?

Building more muscle leads to improvements in adiponectin.³⁴ An ideal muscle mass for a male athlete is at least 43% and for a female athlete is at least 37%. An ideal body fat percentage for men is less than 13% and for women is less than 20%. Even though we all aren't athletes, when it comes to brain fitness, we should all strive to be like athletes because that gives us the most control of the fate of our brain health.

The HB Power House supplement includes goji berry and green coffee bean extract, which are food-based ingredients proven to promote metabolic health that can help you improve your adiponectin levels. The HB Good Mood supplement, designed to positively impact your mood, is also good for metabolism because it contains both turmeric and saffron. Supplementing with curcumin may improve adiponectin.³⁵

BIOMARKERS OF DIGESTIVE HEALTH
Celiac Disease and Food Allergy Antibodies are two biomarkers of digestive system health and can be checked by anybody who has belly symptoms.

9. CELIAC DISEASE

Celiac disease is an autoimmune disorder - the body's immune system attacks its own organs. People with celiac disease have developed antibodies to gluten, which is a type of protein found in grains such as wheat, barley, rye and spelt. These antibodies (anti-gliadin and tissue transglutaminase) are made by the immune system to recognize foreign invaders. With celiac disease, auto-antibodies accidentally attack healthy cells in the lining of the digestive system which, over time, can harm the body. Celiac disease can influence how much essential brain nutrients are absorbed from food every day.

How can I test for celiac disease?

Celiac disease can be tested for with a blood test that measures levels of the anti-gliadin and tissue transglutaminase antibodies. People who test negative for these antibodies do not have celiac disease.

For people with abnormal levels of anti-gliadin antibodies, avoiding all gluten-containing foods (while still consuming whole grains) is the best way to optimize body and brain health. Avoiding all whole grains is not recommended - people who eat more whole grains tend to live longer.³⁷ Whole grains have special sugars that feed the bacteria in our digestive system that absorb critical brain nutrients. People with celiac disease can still eat certain non-gluten whole grains such as amaranth, buckwheat, brown or wild rice, polenta, and oats.

10. FOOD ALLERGIES

What are food allergies?

Food allergies are allergic disorders. This is when the body's immune system attacks a foreign allergen. When a dietary allergen triggers an immune response in the digestive system, it can cause inflammation and discomfort. When you have inflammation, nutrients can't be absorbed as efficiently. The most common food allergies include cow's milk, eggs, tree nuts, peanuts, shellfish, wheat, soy and fish.

How can I test for food allergies?

Food allergies can be tested for using skin and/or blood tests. The blood tests measure the presence of IgE antibodies to specific foods (IgE, short for "immunoglobulin E,"is the antibody that triggers food allergy symptoms).

Could irritable bowel syndrome, not celiac disease or food allergies, be the real cause of my belly symptoms?

If you test negative for food allergies and celiac disease, and you still have belly discomfort, especially when stressed, you should ask your doctor about irritable bowel syndrome (IBS). IBS is a stress-related disorder that affects the large intestine. Common signs and symptoms include bloating, cramping, excess gas, diarrhea or constipation. It can also feel like reflux, but will almost never wake you up at night. People with IBS typically have a personal or family history of migraines.

IBS is often treatable by supplementing with magnesium, which you can find in the HB Healthy Brain or the HB Headache Therapy supplements.

Download this blog Here.

# data[].attributes.attachment_link.title
The 10 Key Biomarkers Of A Healthy Brain | Honeybrains

# data[].attributes.attachment_link.description
Honeybrains is a place you can go on any day of the week, for breakfast, lunch, dinner, or a snack, to find good food, and more, for your body and brain.

# data[].attributes.attachment_link.readable_text
By Dr. Jeanne Rosner, Founder of Soul Food Salon
Ikigai (pronounced "ic-kee-guy") is a Japanese word that quite literally means your "reason for being," (iki means life and gai means worth → life's worth). Said differently, it means "what motivates you when you get up in the morning." Studies have shown that when one lives with a sense of purpose and meaning, one can live significantly longer with less chronic disease and lower levels of heart disease and cancer. Evidence also supports that having a sense of purpose is very important for long-term brain health. In fact, researchers at the Rush University Medical Center found that higher levels of purpose in life reduced the dangerous effects of plaques and tangles associated with Alzheimer's disease. A sense of purpose helps one live with more energy, satisfaction, fulfillment, peace, gratitude, and resilience. And living with a sense of purpose encourages other behaviors for a healthy lifestyle.

Ikigai originated on the island of Okinawa, Japan, which boasts one of the longest-lived populations in the world. There are more centenarians there (people living to 100 years or greater) than anywhere else. Many Okinawans live by the strongly ensconced culture of ikigai.

During these times, when things can be uncertain, many people feel anxious and overwhelmed. Consider using ikigai as a guide--it may help you discover balance and focus. I have found the concept of ikigai to be a helpful guide for me. I use it often as a tool to help reassess where I am and where I am going. I offer you these tools in your own journey, in whatever way they may be useful.

There are four principal tenets or questions to address in relation to ikigai: 1) What do I love? 2) Where do my strengths lie, and where do I excel? 3) What does the world need? What social good can I contribute? What is my mission? 4) What services can I do and get rewarded for? When these four tenets overlap, that is ikigai. Let's consider each one.

What do I love, and what is my passion? What would your ideal day look like to you? What activities bring you the most joy? What inspires you and sparks your sense of curiosity? There are many books that can help you delve deeper into these questions. One that I have enjoyed is My Little Ikigai Journal.

Perhaps try making a vision board. It is a super easy and fun activity. You simply take a piece of poster board, cut out words, pictures, and phrases that speak to you from magazines or newspapers, and then adhere them to the board. A vision board may help you to see things that mean something to you that you hadn't thought about before. I created my first vision board nine years ago when I was working with a friend and life coach, Kathy. The result was incredibly eye-opening for me.

You will see that I mention teaching, eating healthy, living authentically, and living my best life. At the time, I was working as a pediatric anesthesiologist. I enjoyed my work, my colleagues, and my patients. I was constantly challenged and I was continually learning, yet it was also very stressful - too stressful for my health and peace of mind. While working with Kathy, we spent time evaluating my vision board and what it was saying to me. We came up with some ideas on how I could implement what I envisioned. I decided that I would approach my son's then-fifth-grade science teacher and ask if I could begin teaching some health and wellness classes in his class. She consented, and that set me off on the path I am currently on today. I have thoroughly enjoyed my new journey and have never looked back.

Where do my strengths lie? Where are your strongest talents? Are you more creative, more analytical, or more strategic? Do you like to work more with your hands or use your brain to figure out difficult questions? Do you prefer to work alone or with groups of colleagues? For me, I believe one of my strengths is that I am a doer. I like progressing toward a goal. However, I don't mind or fear failing. Rather, I try to learn from each experience. I love learning new things, and in turn, I enjoy sharing and inspiring others with these teachings. I began the venture of SOUL Food Salon (SFS) with the idea of educating and empowering us all to be healthier. When I had my first event, I didn't know if anyone would be interested in attending. I figured that if one person showed up then at least I would be educating one person (I had a very low bar!). As it turned out, more and more people kept showing up - for the salons and on social media. SFS has been a wonderful learning experience for me. I am eternally grateful for the journey.

What does the world need? What social good can you contribute to? What change do you want to see in this world? It doesn't matter what the problem or issue is that you want to focus on - that is a very personal matter. There are so many problems in the world today: big and small, local and global. Think about what and who you would like to impact. Spending time on an issue important to you will give you a strong sense of purpose and a deep feeling of satisfaction, and you will likely develop amazing relationships along the journey.

I have used the SOUL Food Salon platform to raise awareness of many local non-profits that share SFS' mission of educating and empowering us all to be healthier. We have partnered with The Edible Schoolyard Project, The Teaching Kitchen Course at Stanford Medical School, FoodCorps, and, this year, we are collaborating with Fresh Approach. We are helping bring fresh and seasonal produce to a local at-need community in the Bay Area through a mobile farmers' market.

What services can I do and get rewarded for? How can I be rewarded for my work? It's important for your sense of satisfaction to earn some reward, however you define that. It could be financial and that is just fine because we all have to use our skills and energy to support our families. Or you could ask that your services be rewarded through voluntary contributions to worthwhile non-profits. Or, you might benefit most from the psychic reward of knowing that others value and appreciate your work.
Some ways of cultivating ikigai daily are:
1. Living in the present, with no regrets about the past and no worries about the future

2. Finding flow, where you are totally experiencing life, every day

3. Nurturing important existing and new relationships

4. Living without a personal ego

5. Being optimistic, smiling, and laughing every day

6. Feeling and expressing gratitude for all of the good things in your life

7. Exercising daily

8. Cultivating healthy habits around nutrition

9. Thinking less and living with a clear and open mind

10. Being in nature, living life slowly

Famed psychiatrist David Viscott said, "The purpose of life is to discover your gift. The work of life is to develop it. The meaning of life is to give your gift away."

I wish you all a happy journey as you explore your own ikigai. My hope for you is that it will serve as a roadmap to a long, happy and meaningful life.

Jeanne Rosner, MD

About Jeanne Rosner

Jeanne Rosner is a board-certified anesthesiologist who practiced pediatric anesthesia at Stanford Medical Center for nearly 20 years. In 2011, she began teaching nutrition classes in her son's 5th-grade science class. It was an "aha" moment for her. She realized that learning and teaching about nutrition, health, and wellness in her community was her destiny.

Since retiring from anesthesia, she has been a nutrition educator at local middle and high schools throughout the Bay Area. She teaches students about the importance of eating food closest to the source, making good food choices, and eating in a balanced and moderate way.

Jeanne started SOUL (seasonal, organic, unprocessed, local) Food Salon in 2014. SOUL Food Salon's mission is to educate and empower people to be healthier. She holds events (salons) at which experts in the health and wellness community share their knowledge on how to lead a healthier life.
www.soulfoodsalon.com
jeanne@soulfoodsalon.com

Instagram: @soulfoodsalon
Resources

# data[].attributes.attachment_link.description
Honeybrains is a place you can go on any day of the week, for breakfast, lunch, dinner, or a snack, to find good food, and more, for your body and brain.

# data[].attributes.attachment_link.readable_text
The best way to optimize brain blood flow, throughout life, is to make sure your brain has enough energy. The human brain has a high energy requirement because humans use both sides of their brain. When the brain has enough energy supply, blood flows to the whole brain. When the whole brain has blood flow, people can be their best self. Energy supply refers to all the processes that provide energy to the brain. Energy demand refers to all of the processes that require energy from the brain. Energy supply is determined by what we eat, and also by our body health. Energy demand is determined by what we do with our brain, and also by our external environment. Thus, choosing the right foods can give our brains the energy they need. Choosing the right actions, in the right environments, can help us expend energy efficiently.
What Happens When We Don't Get Enough Brain Energy Supply?
On a short-term basis, when the brain doesn't have enough energy, it protects itself by decreasing brain blood flow in certain regions. This enables the brain to preserve brain blood flow in other regions. For example, if a human suddenly encounters a lion, adrenaline travels to the brain. The effect of adrenaline in the brain is to shift brain blood flow to lower level brain regions that enable the fight or flight response. In our modern environment, we don't encounter lions. However, psychosocial stress can cause changes to brain connectivity in the same way. For example, when someone is behind on an important task, or financially insecure, or not feeling safe at home, brain blood flow shifts. When people are under psychosocial stress, this change in blood flow can change the way they act.

On a longer-term basis, if a person does not have enough energy supply, the connections between brain regions will start to break down. This is similar to potholes appearing along a road over time, which makes it harder for the cars to travel. When connections between brain regions start to break down, the brain regions themselves become more disconnected from other regions. Having enough brain energy determines our chances for healthy aging without dementia.
How Does Brain Blood Flow Impact Quality of Life?
Ultimately, brain blood flow determines quality of life because brain blood flow determines how we think, feel and act. For example, when brain blood flow is not balanced, emotionally, we may be too nice, or too selfish. Socially, we may be too introverted, or too extroverted. Cognitively, we may be too analytical, or not analytical enough. Even worse, some people get headaches when their brain doesn't have enough energy. Other people get brain fog, cloudy thinking, apathy, or depression when their brain doesn't have enough energy. Having these symptoms coming and going causes off-days during which we aren't as productive as we want to be. Thus, making the lifestyle changes mentioned below can significantly improve one's quality of life.
How to Improve Brain Blood Flow by Increasing Brain Energy Supply
Consuming Essential Brain Nutrients--Getting enough essential brain nutrients is a proven way to improve brain energy efficiency. Essential brain nutrients come in the form of color pigments, Omega fats, fiber, minerals, and vitamins. Essential brain nutrients are so critical because they work in two ways. Not only do nutrients feed the brain with energy supply, but they also protect the body systems that nourish the brain. Most of us need to consume more essential brain nutrients in our daily diet. Eating fruits, veggies, whole grains, legumes, and Omega-3 fats with herbs, spices, fermented foods, and pure sweeteners from nature is a guaranteed way to get enough nutrients. (You can learn more at https://www.honeybrains.com/news-item/hb-five-good-groups/ )

Checking Brain Health Biomarkers--Checking "brain health biomarkers" can identify opportunities to improve energy supply. Brain health biomarkers are routine laboratory tests that provide an indication of the health of the three key body systems that protect the brain: the digestive, circulatory and metabolic systems. Healthy bodies provide more energy supply because nutrients must 1) cross the digestive tract, 2) travel through the circulatory system and 3) be metabolized in the brain. Anybody can ask their doctor to check their vitamin B12, RBC magnesium, Omega 3, ApoB:ApoA, homocysteine, MTHFR, HOMA-IR, adiponectin, celiac, and food allergy biomarkers. (You can learn more at www.honeybrains.com/learn/brainhealthbiomarkers ).

Exercise--Exercise is also a proven way to increase energy supply because exercise improves blood flow to the brain. All types of exercise are good for us. Walking can increase mental clarity by increasing blood flow to the brain. Aerobic exercise can improve the brain's ability to extract oxygen. Yoga/pilates exercises can lower stress. Muscle building can increase levels of a hormone called brain-derived neurotrophic factor (BDNF), which leads to the growth of new capillaries (small blood vessels) in the brain.
How to Improve Brain Blood Flow by Reducing Energy Demand:
Getting Enough Rest--Getting enough rest reduces energy demand because when we rest, our levels of stimulation are lowered. Ways to rest include not only sleeping, but also taking breaks. For example, managing ambient noise levels is important because silence reduces brain energy demand. Managing ambient light levels is important because getting natural light during the day, as well as getting enough darkness during the night, reduces energy demand. Managing the amount of "screen time", especially social media, is important because reading, watching videos, while also socializing uses a lot of brain energy.

Practicing Spirituality--Meditation and prayer can reduce brain energy demand. When we meditate or pray, we are turning our "fight or flight" system off while turning our "rest and digest" system on. Practicing spirituality is especially powerful because it provides more energy supply (rest and digest) at the same time as reduced energy demand (fight or flight).

Learning New Skills--Learning new skills can also reduce brain energy demand because when we learn new skills, we strengthen the connections between different parts of the brain. When the brain is well connected, it's like a smooth highway without potholes, which makes for more effortless travel.

Getting enough brain energy allows us to use both sides of our brain. When blood flows to both sides of the brain, we have the highest chances for self-actualization. Because our character traits are enabled by functional brain networks that cross both sides of the brain, we have to be able to use our whole brain in order to be our best selves.

# data[].attributes.attachment_link.title
How to Optimize Brain Blood Flow for Life | Honeybrains

# data[].attributes.attachment_link.description
Honeybrains is a place you can go on any day of the week, for breakfast, lunch, dinner, or a snack, to find good food, and more, for your body and brain.