Diet

Food sources of structural lipid components such as choline and ethanolamine.

Eating fish earlier in the week may reduce the need to supplement later in the week because omega-3s can be buffered in adipose tissue.

If you're already consuming plenty of fruits and vegetables, along with other polyphenol-rich foods, you may already be getting enough flavonoid/polyphenol compounds from diet.

Framed as a population-level priority for improving brain health and cognition.

Avoid after acute brain injury to prevent adding blood sugar dysregulation.

Avoid after concussion mainly because alcohol impairs sleep, which is important for recovery.

Some recommend avoiding caffeine immediately after injury because it is a stimulant and may increase energy demand when neurons cannot produce enough energy.

Suggested after late workouts, including in the final hour before sleep, as a slower-digesting milk-protein/casein option before sleep.

Consume some starch after late workouts to replenish glycogen stores, even in the final hour before sleep; oatmeal is given as an example and may help avoid waking hungry.

Ensure adequate protein intake as part of a sustainable healthy diet and fertility-supportive nutrition.

For smell training, use distinct odors such as lemon, rose, chocolate, and coffee.

Consume enough calories to support fertility, but avoid excess calories.

Adjust sodium intake to individual needs rather than following a one-size-fits-all rule, taking into account blood pressure, activity level, environment, and diet. Lower-risk intake is around 2.3 g sodium/day, while some people with low blood pressure, orthostatic symptoms, heavy exercise, extreme climates, or low-carbohydrate diets may need more sodium; some orthostatic disorders may benefit from about 2,400–4,000 mg sodium/day.

Choose smoothie flavors the person likes to make vegetable-containing smoothies easier to stick with, such as chocolate or vanilla with berries.