The Only Chart You Will Ever Need For Brain Health

The Only Chart You Will Ever Need For Brain Health

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Factors Influencing Brain Health, An Interactive Chart:

Diet

Evidence Strength of Evidence
Mediterranean Diet 1. https://www.health.harvard.edu/mind-and-mood/can-you-eat-your-way-to-brain-health
2. https://www.frontiersin.org/articles/10.3389/fnut.2016.00022/full
3. https://www.karger.com/Article/Abstract/87446		 Very Strong
Caloric Restriction 1. https://academic.oup.com/advances/article/8/6/804/4772193 Moderate

Exercise

Evidence Strength of Evidence
Aerobic Exercise 1. https://www.health.harvard.edu/blog/what-kinds-of-exercise-are-good-for-brain-health-2018050213762
2. https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110
3. https://www.sciencemag.org/news/2013/10/how-exercise-beefs-brain		 Very Strong
Walking 1. https://psychcentral.com/news/2010/08/27/walking-is-good-brain-exercise/17326.html
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2947936/
3. https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110		 Strong
Yoga 1. https://www.health.harvard.edu/blog/what-kinds-of-exercise-are-good-for-brain-health-2018050213762 Strong
Exercising Outdoors 1. https://www.ncbi.nlm.nih.gov/pubmed/21291246
2. https://www.sciencedirect.com/science/article/pii/S0169204615000286		 Strong
Weight Training 1. https://www.health.harvard.edu/blog/what-kinds-of-exercise-are-good-for-brain-health-2018050213762 Strong

Behavior

Evidence Strength of Evidence
Minimum 8 Hours of Sleep 1. https://www.nih.gov/news-events/nih-research-matters/how-sleep-clears-brain
2. https://news.harvard.edu/gazette/story/2007/03/sleep-found-to-repair-and-reorganize-the-brain/
3. https://www.sciencedaily.com/releases/2010/11/101113165441.htm
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1748194/
5. https://www.health.harvard.edu/press_releases/importance_of_sleep_and_health		 Very Strong
Social Interaction 1. https://www.hsph.harvard.edu/news/press-releases/active-social-life-delay-memory-loss-us-elderly/
2. https://www.sciencedaily.com/releases/2007/10/071029172856.htm		 Very Strong
Learn a New Language 1. https://www.medicaldaily.com/bilingual-benefits-how-learning-another-language-keeps-your-mind-sharp-no-matter-your-310308
2. https://www.sciencedaily.com/releases/2011/02/110222162304.htm
3. https://www.sciencedirect.com/science/article/abs/pii/S002209651200166X		 Strong
Meditation 1. https://www.sciencedirect.com/science/article/abs/pii/S1053810010000681
2. https://www.ncbi.nlm.nih.gov/pubmed/21417807
3. https://www.sciencedirect.com/science/article/abs/pii/S1053811909000044		 Strong
Learn to Play an Instrument 1. https://www.sciencedaily.com/releases/2006/09/060920093024.htm Moderate
Learn a Hobby 1. https://www.ncbi.nlm.nih.gov/pubmed/17623380 Moderate

Avoid

Evidence Strength of Evidence
Smoking 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1568603/
2. https://spotlight.kaiserpermanente.org/heavy-smoking-doubles-risk-of-alzheimers-or-vascular-dementia/		 Very Strong
Obesity 1. https://www.uclahealth.org/u-magazine/more-obesity-blues Very Strong
Stress 1. https://www.ncbi.nlm.nih.gov/pubmed/1393587 Very Strong
Carbon Monoxide 1. https://www.health.harvard.edu/a_to_z/carbon-monoxide-poisoning-a-to-z Very Strong
Heavy Metals 1. http://sitn.hms.harvard.edu/flash/2016/deadly-biology-lead-exposure/
2. https://www.harvardmagazine.com/2004/05/mercury-on-the-brain.html		 Very Strong
Repetitive Brain Trauma 1. http://pnl.bwh.harvard.edu/education/what-is/chronic-traumatic-encephalopathy/ Very Strong
Alcohol 1. https://www.ncbi.nlm.nih.gov/pubmed/22906480
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5460585/		 Strong
Dehydration 1. https://www.ncbi.nlm.nih.gov/pubmed/22855911 Strong
Sleep Apnea 1. https://www.sciencedaily.com/releases/2010/02/100201091638.htm Strong
Trans fat 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4470692/ 
2. https://www.ncbi.nlm.nih.gov/pubmed/12728744		 Moderate
Sugar 1. https://www.psychologytoday.com/us/blog/prime-your-gray-cells/201110/why-sugar-high-leads-brain-low
2. https://pubsapp.acs.org/cen/science/87/8720sci1.html		 Moderate
Mold Spores 1. https://www.sciencenews.org/article/mold-may-mean-bad-news-brain Moderate
Blue Light 1. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side Very Weak

Supplements

Evidence Strength of Evidence
Omega-3 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3792211/
2. http://www.dartmouth.edu/~rswenson/NeuroSci/chapter_11.html
3. https://www.latimes.com/health/la-xpm-2012-oct-30-la-heb-omega3-fish-oil-benefits-memory-20121030-story.html
4. https://academic.oup.com/advances/article/8/6/804/4772193		 Very Strong
Creatine 1. https://www.ncbi.nlm.nih.gov/pubmed/29704637
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1691485/		 Strong
Caffeine 1. https://www.health.harvard.edu/blog/caffeine-healthy-diet-may-boost-memory-thinking-skills-alcohols-effect-uncertain-201406187219
2. https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-3010.2007.00665.x		 Strong
Multi-vitamin 1. https://www.ncbi.nlm.nih.gov/pubmed/21775560
2. https://www.ncbi.nlm.nih.gov/pubmed/22939764
3. https://www.ncbi.nlm.nih.gov/pubmed/22711385		 Moderate
Vitamin D 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6132681/
2. https://www.ncbi.nlm.nih.gov/pubmed/22536767		 Moderate
Blueberry Polyphenols 1. https://academic.oup.com/advances/article/8/6/804/4772193
2. https://www.ncbi.nlm.nih.gov/pubmed/?term=Modulation+of+hippocampal+plasticity+and+cognitive+behavior+by+short-term+blueberry+supplementation+in+aged+rats		 Weak
Sulforaphane 1. https://academic.oup.com/advances/article/8/6/804/4772193 Weak
Salvianolic Acid 1. https://academic.oup.com/advances/article/8/6/804/4772193 Weak
Flavonoids 1. https://www.ncbi.nlm.nih.gov/pubmed/23723987
2. https://www.ncbi.nlm.nih.gov/pubmed/?term=Modulation+of+hippocampal+plasticity+and+cognitive+behavior+by+short-term+blueberry+supplementation+in+aged+rats		 Weak
Melatonin 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3568494/
2. https://www.ncbi.nlm.nih.gov/pubmed/24650119		 Very Weak

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This entry was posted on Tuesday, December 3rd, 2019 at 3:48 pm and is filed under Blog. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

4 Responses to “The Only Chart You Will Ever Need For Brain Health”

  1. Ben Boorer-Williams says:
    December 4, 2019 at 9:39 pm

    I like the work done on the chart. In exercise there is no mention of HIIT. Is there any evidence that HIIT training has a net positive effect on brain function?