Looking after the Rugby Brain

By Rich McKeating

Before we start...• Definition of a concussion

• temporary unsteadiness, dizziness and giddiness.

• The brain is repairable

Potential damage later on in life?

• Personality change

• Depression

• Alzheimers

• Lack of bodily functions

• Balance

• Smell

• Digestion

• Growth

• Stress response

• Hormones

Today’s talk

• Brain Nutrition

• Brain Supplements

• Healthy brain attitude

• Develop strategies for long term brain health

Brain Health principles

Nutrition•Keep glucose supply steady

• Control blood sugar

• Beans/ lentils

• Rice

• Whole grains

•Anti-oxidants

•Omega 3

• DHA

Lifestyle•Alcohol Moderation

•Take charge of Stress

•Improve O2 uptake

• Posture

• Breathing exercises

• Quit Smocking

Brain foodsConsider using the following in your diet

Anti- oxidants• Blue berries- anthocyanins enhance brain function, can

also reverse brain damage

• Accai Berries- improve blood vessels

• Dark chocolate

• Coffee

• Turmeric

• All fruit/ veg

Brain foodsOmega 3

• Wild fish- Wild Salmon

• Walnuts

• Spinach

• Avoid bad fats

Hydration

• Water

Basic Brain supplements• Acetyle l carnitine ( 500mg twice a day)

• Alpha lipoic acid 100-300mg

• Alpha GPC 600mg

• Ginko Bilboa 120-240mg

• Vit D

• DHA

• Omega 3

An intro to NeurotransmittersSerotonin

• Deficiency symptoms

• Lack of joy

• Unrest full sleep

• Sudden burst of anger

• Paranoia

• Natural ways to boost it

• Tryptophan rich foods

• 5-HTP

• PS

Dopamine

Deficiency symptoms

• Unable to handle stress

• Angry/ aggressive

• Unexplained lack of concern for family and friends

• Lower sex drive

Natural treatments

• Tyrosine Rich foods

• L-Tyrosine

• Omega 3

Healthy Brain attitude!• Learn!

• Stress reduction

• The pro- active solution

• Talent vs Effort

• Limiting behaviours• Superstition

• Blame

• Need to be right

• Worrying about things you cant control

Long term brain strategy• Your brain is responsible for the quality of your life, look after it!

• Nutrition

• Control blood sugar

• Take Omega 3

• Hydrate

• Eat plenty of anti- oxidants

• Supplement

• Even just one month per year

• Lifestyle

• Control stress

• Sleep/ nap