Clever Geek Handbook

Life extension, part 1 - Brain Health

Life extension is one of the research directions and the keen interest of our space-time continuum. We already began to live longer.

If you take away from the calculation of chance, then a normal person lives to about 80 years or more. And there is a chance that they will soon start making artificial organs, blood, something else and that we will live even longer.







However, even if we live to see that time, can we take advantage of this? For this we need a healthy and active brain that can learn, rejoice, remember, develop - that is, be healthy. After all, the brain is the center of our entire system, our personality.

And if the kidneys, blood, eyes, teeth, etc. perhaps they will begin to replicate, then about the brain so far that there is no question. Therefore, we need to keep it healthy and functioning.







And this is where problems often arise.







In the article, I will choose the best set of supplements and vitamins in terms of price-quality ratio in order to keep our brain healthy and active until very old age.







Taking this set of supplements, we can not only reduce the likelihood of various brain diseases in old age, but also make it vigorous, active and well remembering info now.







Supplement after 2 weeks - this article was the second, before buying or using supplements, I recommend reading the prequel https://geektimes.ru/post/292609/









The painting "The birth of a dragon in the sky in a dream", oil, canvas.







The article is completely based on the book “Healthy Brain. A program to improve memory and thinking ”and the main goal of the article is to select a set of supplements for use in Russia. For a complete immersion in the subject I highly recommend reading the book. A search engine for book prices is https://libs.ru/book/450824/ , and as usual you can search on the Internet.







Why bother to think in advance about your brain?



In modern times, the majority of intelligent and prosperous people (not accogolics, scumbags, etc.), began to live much longer than a couple of decades ago. If earlier it was already good to live to 60, then now we can safely count on 80-90 years of life. Of course, you should not cling to this period and die at any second, but it is advisable to take this into account.







So, it is very likely that we will live 80-90 years (or more).







What is the probability that we will live, learn, benefit others at 70, 75, 80 years? According to modern statistics is small. And it's not a physical condition of the body, but the fact that our brain will stop functioning normally and we will become more and more vegetables - sit on the couch consuming the usual entertainment (TV shows, games, etc.), forgetting ourselves and losing the opportunity to learn new things and do something at all.







Alzheimer's disease is a major cause of dementia in older patients. In America, 4.5 million suffer from this disease, and by 2030, when the baby boomer generation is old, this figure could rise to 9 million. Proof https://www.ncbi.nlm.nih.gov/pubmed/27570871







For older people over the age of 65, the risk of developing Alzheimer's disease is 10%, but when they reach 85, this risk increases to 50%. Inside the interval, the risk grows proportionally.







But even without this disease, there are other disorders and severe decreases in our cognitive abilities - forgetfulness, confusion, Parkinson, etc.

Often, even in 50 years, we no longer remember where the keys are, we keep lists of cases, glue the leaves on the monitors, etc.







Personally, this fate does not suit me, and I would like to be active until my death, learn new things, learn and benefit. Therefore, if there are ways to reduce risks + improve brain function right now, then it seems to me that it is worth asking.







As stated in the book, this requires very little and, moreover, the necessary actions will benefit right now - they will make us more cheerful and smarter.







OK, I bought, you say. What is needed for this? For this you need to start taking care of your brain. How? The answer is simple - you need to learn what you need for his health and do what you learned.







Below I will choose supplements and vitamins that you can immediately start taking. Of course, before examining whether there are any contraindications for you.

I would also recommend starting to read books on this topic and gradually go into the topic. It takes a little time, and you can do it instead of a TV series or newspaper or other habitual burning of time.







Who wrote the article.



I have long been engaged in the study of modern methods to improve the performance of the brain and prolong life. I am not a doctor and I have no professional education, that is, everything is written on the basis of reading books, articles, personal experience and common sense.







In life, I am a programmer, I enjoy yoga (for a long time and seriously, one of the founders of yoga shaly in St. Petersburg) and the philosophy of Buddhism. Higher mathematical education St. Petersburg State University, mathematician.

That is, I would like to hope that the author's mind is logical, which can weed out obvious nonsense.







Denial of responsibility.



Once again, I am not a doctor, I take information from books and apply it to myself. Read the instructions, see if there are any contraindications for you.







I highly recommend reading books yourself in order to gain knowledge. The book on which the article is written - “Healthy brain. The program for improving memory and thinking ”is in the book search engine ( https://libs.ru/book/450824/ ), there you can choose the option you need at a price. Well, or as usual, you yourself know where to look, we are in Russia :)







Choose supplements and vitamins for level 1



The book has 3 levels of health, which may be our brain.







Level 1 is a normal condition, an ordinary person. Recommendations for taking medications are designed for those who want to make the mind more acute and maintain this state until old age. It is argued that taking these supplements significantly reduces the risk of brain diseases in old age and makes it more active now.







If you smoke or are sick or are over 50, then you need to learn sets for levels 2 or 3. Read the book. The basic set will remain, but for the following levels, doses will increase and supplements will be added.







So, we begin the most interesting. Daily should be taken, preferably in the morning with breakfast (or at any other time with food):







  1. Docosahexaenoic acid (DHA), daily dose of 300 mg.
  2. The complex of vitamins B, one capsule per day, containing a group of vitamins B + Folic acid, a daily dose of 400 μg as part of a complex of vitamins of group B.
  3. Coenzyme Q10, daily dose: 30 mg.
  4. Vitamin E, a daily dose of 200 units. (Buy d alpha tocopherol, not dl alpha tocopherol: the latter is chemically produced and has a much lower level of biological activity.)
  5. Vitamin C, 200 mg daily dose


Note: links to the iherbs website are given partnerships, as if you would be given a 5% discount on the first order (not sure). This is not to the fact that I advertise and earn them, just in the process of writing this article I saw this opportunity and decided to take advantage of it, it would suddenly accumulate for the next order. If you do not like this topic, just delete at the end of the link SAV8512 and that's it, no offense.







1. Docosahexaenoic acid (DHA), 300 mg daily dose.



A very important element, without which brain cells cannot function normally. With modern nutrition, we usually do not get enough of this fatty acid, which leads to depression, reduced attentiveness and ingenuity and increases our risk of getting Alzheimer's.

Therefore, it is recommended to take DHA as a dietary supplement. When studying the issue, it becomes clear that branded supplements, for example, on iherbs - which contain the required dose of DHA and cost from 473 rubles per jar 200 capsules are in fact just fish oil.







DHA in English Docosahexaenoic acid (DHA) and in the composition of the capsules it is written as follows:

natural fish oil concentrate - 1000mg (1 gram)

Omega-3 Fatty Acids:

Eicosapentaenoic acid (EPA) - 180mg

Docosahexaenoic acid (DHA) - 120mg







It is interesting - in the process of searching I read in Wikipedia that “Soviet scientists put forward a hypothesis about the lack of polyunsaturated fatty acids in food, after which the government organized large-scale preventive measures. In schools and kindergartens, compulsory consumption of fish oil was introduced, which was taken by children in liquid form. ”







Shopping







So, we need to buy fish oil and take 2-3 grams per day.







OPTION 1. (GOOD) Fish oil, 50 ml bottle, produced in Tula factory. Price - 148 rubles.

Price dose - 6-9rub.

https://goo.gl/photos/qnrP3NqXEJWZRv9y9

https://goo.gl/photos/QqtqRmatkvqYVpkP7

https://goo.gl/photos/RL3CdWutUcETRgGa7

The manufacturer inspires confidence in its Soviet style, but it is not yet clear how to dose 1 ml. out of the jar every morning. I want something more simple.

(Update - after 3 days of use, I can say that it’s easy to drip 2 drops into a spoon)







Option 2. (BAD) Fish oil, Biafishenol, salmon

Tin site, for example, in the description on the manufacturer’s website

https://biafishenol.ru/product/rybij-zhir-biafishenol-lososevyj-cena

there is no composition of the capsule, nor even its weight.

But there are a lot of phrases like “In this cold water, the content of polyunsaturated fatty acids (PUFA) Omega 3 is especially high.”

Since this is the manufacturer's website and there are no photos of the composition, weight, etc. in the network, the conclusion is that something is wrong there, it is better not to risk your brain and get stuck with a jar or buy expensive American pills.







Option 3. (GOOD) Website iherbs, Now Foods, Omega-3, 200 soft gelatin capsules. Price 473rub.

Compare prices with Amazon, if ordered to an address in America, then on iherbs to Russia is still cheaper. Therefore, shopping for foreign supplements suggest doing there.

Different manufacturers are represented there. In the analysis, I was approached by Now Foods - American, it has been working since 1968, prices are at a solid average level (not super cheap, not expensive). And the main form of release and dosage suitable.

Two options from this manufacturer, an option for 473 rubles., 200 capsules, taking 2 pieces, that is, a stock for 100 days.

Price dose of 4.73 rubles.

https://ru.iherb.com/pr/Now-Foods-Omega-3-200-Softgels/323?rcode=SAV8512







2. Complex of vitamins B.



Bad mood, depression, irritability, lack of self-control are often a consequence of a lack of vitamin B. Vitamins from this group help to control the level of homocysteine, an amino acid produced by the body. With high homocysteine, inflammation occurs, the vessels that supply blood to the brain are damaged, and brain cells die.

The book recommends the following complex:

B1 (thiamine) - 50mg

B3 (niacin) - 50mg

B6 (pyridoxine) - 50mg

Folic acid - 400mcg

B12 (Cobalamin) - 500µg







Shopping







Alas, I did not find Russian manufacturers of complex additives. Among the foreign ones, the above-described Now Foods + Nature's Bounty won (b12 separately, as I did not find everything at once, I looked at several manufacturers, this manufacturer has been operating since 1870 and at average prices).

https://ru.iherb.com/pr/Now-Foods-B-50-100-Veggie-Caps/39670?rcode=SAV8512

https://ru.iherb.com/pr/Nature-s-Bounty-B-12-Sublingual-Natural-Cherry-Flavor-500-mcg-100-Microlozenges/32454?rcode=SAV8512







3. Coenzyme Q10 (CoQ10)



Coenzyme Q10 according to the book is one of the most important elements for brain health. For example, the decline in brain activity in middle age happens just because of its lack. This element is needed for two important things - energy production in the brain (to think) and to protect brain cells from free radicals that destroy it.

A fairly well-known company http://www.lifeextension.com/about/lef-scientific-achievements-in-health-and-longevity_01 - writes in the list of its achievements that the first recommended this element for reception for heart health and for prolonging life.

That is, according to their information, we also protect the heart and prolong life when we take this supplement.

You can also search the authoritative resource https://www.ncbi.nlm.nih.gov/pubmed for information about it, but of course there is not easy to figure out.







Shopping







Option 1. (BAD) Grosshertz Coenzyme Q10, 30mg capsules, price 330rub.

Price dose - 11 rubles. (per pack of 30 capsules.)

Bought in a good pharmacy with the best prices in St. Petersburg

https://goo.gl/photos/KtxjgvPFrQLhY2Ku7

https://goo.gl/photos/jsxSRdbniVM2aMhC7

https://goo.gl/photos/cGZy7gYsPunGMWpd7

https://goo.gl/photos/ajMXvxKeChfuvoyG7

I put it badly, because I did not understand two things:









Option 2. (GOOD) Now Foods, CoQ10, 30 mg, 240 vegetable capsules, price 1230 rubles.

Price dose of 5.13 rubles.

https://ru.iherb.com/pr/Now-Foods-CoQ10-30-mg-240-Veg-Capsules/509?rcode=SAV8512







4. Vitamin E, a daily dose of 200 units.



The author claims that this vitamin is one of the main defenders of the brain from inflammation and harmful elements. He also cites the results of research that his regular use of rejuvenates the brain for about 10 years. And this has been proven by research and tests. However, it significantly reduces the risk of disease.







Shopping







The pharmacy found two types

Option 1. pr-in Russia, Yekaterinburg, cost 30 rubles.

Price dose - 6 rubles. (in a package of 10 pieces, you need to take 2 pieces)

https://goo.gl/photos/Am7ovXdsRnTzdoDT6







Option 2. Vitamin E, Zentiva, 169 rubles.

Price dose of 11.2 rubles. (30 pieces in a package, you need to take 2 pieces)

https://goo.gl/photos/V56SSL8cFh3pkqoCA







Option 3. Vitamin E, Natural Factors, 90 gelatin capsules, 540 rubles.

Price dose - 6 rubles. (need to take one piece)

On this vitamin on the only noted that it is d alpha tocopherol. Therefore, I chose them for myself.

https://ru.iherb.com/pr/Natural-Factors-Mixed-E-200-IU-Vitamin-E-90-Softgels/2657?rcode=SAV8512







5. Vitamin C, 200 mg daily dose



Since childhood, everyone knows - sick, drink vitamin C. It strengthens the immune system. The dose during the illness is about 1 gram.

The book suggests drinking it daily, 200 mg. The author claims that this powerful antioxidant easily overcomes the blood-brain barrier between the circulatory system and the brain and increases the effectiveness of another important antioxidant for the brain, vitamin E. If there is not enough vitamin C, the brain is less protected from free radicals, which leads to depression of the brain activity and memory impairment. More about this in the book.







Shopping







OPTION 1. (GOOD)

Everything is simple, in Russia it is produced a lot and for a long time, look for ascorbic acid. I would prefer a clean one, but it is usually in powder and metered confused. With glucose 10 tablets of 100 mg. we have 9 rubles. It takes two pills.

Dose - 1,8rub.

https://goo.gl/photos/QWPtehN3ShrvdmnA8







OPTION 2. (GOOD) 21st Century, C-250, 110 tablets each 250 mg., 155 rub.

Price dose 1,4 rub.

https://ru.iherb.com/pr/21st-Century-C-250-110-Tablets/43727?rcode=SAV8512







What are these supplements, why take them?



As the author of the book says, nutritional supplements are micronutrients that are sufficient to receive in very small doses.







Their weight is measured:

In micrograms (designation μg) - one million grams. That is, if the dose is 1000 µg., Then it is only 0.001 grams. One thousand micrograms equals one thousandth of a gram!

In milligrams (mg designation) - one thousand grams. That is, if the dose is 100 mg., Then it is 0.1 grams. One tenth of a gram.







Supplements are taken to obtain the necessary for the brain of substances that are not enough in our daily food. Or, which are quickly consumed by our body due to unfavorable external environment - pollution, lack of sun, etc.







When some substances are not enough, then, gradually, the brain begins to work worse + there may be some irreversible changes (old age comes, so to speak, and we start eating vegetables). Therefore, to prevent this, we take these supplements.







How to store nutritional supplements?



Be sure to read the instructions. For example, fish oil should be stored in the refrigerator, otherwise it deteriorates.

It's a shame to buy an expensive supplement and then take spoiled. So take the time to study the instructions.







How and when is it best to take supplements?



Take supplements with meals. Most supplements are much better absorbed when taken with food.







You can buy a box for medicines, for example, with 4 departments and spread the additives there for 2 days.







Doses



IMPORTANT! Adhere to the recommended doses - no longer means better. Regularity is important! If you missed - score, do not take 2.3.4 times more.







Some supplements with significant overdose can be harmful.







What else needs to be done to keep your brain healthy until old age?



In addition to taking supplements, it is desirable (necessary) to study which habits are beneficial and which are harmful. And smoothly and without kinking or straining to bring it to life. But in this article I have not mastered this part as well.







I promise publicly, if there is interest, I will write within 2 weeks. Just write in the comments that it is interesting to someone and I will do it.







Note



I apologize for the mistakes, by the end of writing this article was tired.

I thank the author of the book, David Perlmutter, for his work.

I hope someone will be useful and may we all live long, happy and with a healthy brain :)







Note 2



On the advice of readers, the article moved from Habr, sorry if someone managed to read it and saw it again.







Supplement after 2 weeks - this article was the second before buying or using supplements I recommend reading the prequel



The Lifext ship continues its infinite voyage through the universe, all discoveries and explorations are left in our VK + Telegram channels.







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