Changing stroke rehab and research worldwide now.Time is Brain! trillions and trillions of neurons that DIE each day because there are NO effective hyperacute therapies besides tPA(only 12% effective). I have 523 posts on hyperacute therapy, enough for researchers to spend decades proving them out. These are my personal ideas and blog on stroke rehabilitation and stroke research. Do not attempt any of these without checking with your medical provider. Unless you join me in agitating, when you need these therapies they won't be there.

What this blog is for:

My blog is not to help survivors recover, it is to have the 10 million yearly stroke survivors light fires underneath their doctors, stroke hospitals and stroke researchers to get stroke solved. 100% recovery. The stroke medical world is completely failing at that goal, they don't even have it as a goal. Shortly after getting out of the hospital and getting NO information on the process or protocols of stroke rehabilitation and recovery I started searching on the internet and found that no other survivor received useful information. This is an attempt to cover all stroke rehabilitation information that should be readily available to survivors so they can talk with informed knowledge to their medical staff. It lays out what needs to be done to get stroke survivors closer to 100% recovery. It's quite disgusting that this information is not available from every stroke association and doctors group.

Tuesday, March 19, 2024

The chief danger in life is that you take too many precautions: Alfred Adler

 I'll have to add this to my Hunter S.Thompson and Anthony Bourdain quotes!

Part of my Hunter S. Thompson journey;
“Life should not be a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming "Wow! What a Ride!”

"Your body is not a temple: It's an amusement park. Enjoy the ride." Anthony Bourdain

 

 Quote Image - Desktop Image

Seth's Blog : Willfully uninformed

 What has your doctor and hospital chosen not to know about stroke? Maybe something in a bunch of these? I'm sure there would have been a lot more but I didn't index these terms my first 5+ years of writing.

I'll wait for all the doctor and hospital pushback on these and post exact replies with my opinion of the reply.


Seth's Blog : Willfully uninformed

Access to information used to be scarce. We ranked college libraries on how many books they had, and time at the microfilm reader was booked in advance.

Today, if there’s something I don’t know, it’s almost certainly because I haven’t cared enough to find out.

I don’t understand molecular biology, the history of Sardinia or much of agronomy–but that’s my choice. Now that information is widely and freely available, our sense of agency around knowledge needs to change.

It pays to acknowledge that this is a choice, and to be responsible for it. What else have we chosen not to know?

Neuroplasticity – How to Rewire Your Brain After a Stroke

 

USELESS! No one in the world knows how to make neuroplasticity repeatable on demand! Where are the EXACT PROTOCOLS TO DO THIS?

You don't know why one neuron gives up its function to take on a neighbor's function. Without that knowledge neuroplasticity will never be repeatable on demand.


Neuroplasticity – How to Rewire Your Brain After a Stroke

For more than a century, the idea that our nervous systems can change throughout our lifespan has been widely examined. The chair of psychology at John Hopkins University from 1910-1941, Adolf Meyer, explained the concept of neuroplasticity, which allows us the opportunity to strengthen and change the neural pathways in our brains. We use the term neuroplasticity to describe the brain–and the nervous system are not static structures, but malleable or plastic

In the early 1980s, Neuroscientist Edward Taub researched monkeys and when sensory nerves were lost in one of their limbs, they invested more energy in the other arm to compensate. The neural pathways in the brain reflected these changes, showing weakened paths to the restricted arm, and strengthened paths to the functioning arm. This showed that physical movements are intentional and we have the ability to change how our brain is wired. This pertains to both healthy brains and brains that have experienced a loss of function, illustrating the principles of neuroplasticity and stroke recovery.

 

neuroplasticity how to rewire your brain

 

How Does Neuroplasticity Work?

The ability of the brain to regain function exists because of neuroplasticity. In the days following a stroke, brain recovery from stroke includes both intrinsic and extrinsic factors. Intrinsic factors include cells in the brain that repair damaged brain tissue. The individual nerve endings will begin to reconnect as the brain attempts to repair itself. This can be referred to as spontaneous recovery of some brain functions. 

Extrinsic factors include targeted exercises that help improve function, encouraging nerve cells to reconnect by stimulating their impulses. These exercises, through rehabilitative therapy, include those that call attention to the brain (interest), challenge the brain (intensity), and build or strengthen pathways in the brain (repetition). More can be learned about this concept and how to increase neuroplasticity after stroke here.

Neuroplasticity and Stroke

In the case of a person who has suffered a stroke, rehabilitative exercises must be customized to the person’s individual needs. The parts of the brain damaged by the stroke can be identified by instrumental exams such as MRIs, but also by specialized clinicians such as Speech-Language Pathologists and Occupational Therapists. These therapists can perform cognitive evaluations that test the brain’s abilities, detect where the deficits are located, and then customize a program to repair any damaged neural pathways, engaging in neuroplasticity stroke rehabilitation.

The implications of neuroplasticity are comforting(No it's not, you're giving false hope when you don't know how to make neuroplasticity REPEATABLE ON DEMAND! EXACT PROTOCOLS!) when we consider people who have had strokes. When a stroke is severe enough, people can lose functional abilities. Some of these losses can include:

  • Motor abilities (the ability to move body parts)
  • Verbal and non-verbal communication
  • Literacy (reading and writing)
  • Auditory Comprehension (the ability to understand words or sounds)
  • Memory skills
  • Eating and swallowing (decreased ability to protect the airway)
  • Recognition of people or everyday objects

Neuroplasticity offers us the opportunity to regain these functions with treatment programs designed to rewire the brain following a stroke. Examples of some programs are:

Physical Therapy: 

Exercises or stretching to regain motor control;
Aerobic exercise increases brain regulators that promote brain recovery.

Speech Therapy:

Exercises to improve speech, language, cognitive and swallowing deficits.

Gait Training Therapy:

Exercises focused on the lower extremities to help improve walking and balance.

Mirror Therapy:

Using a mirror to visualize a functioning part of the body and “trick” the brain into thinking the non-functioning side has also performed the movement, strengthening damaged neural pathways.

Constraint-Induced Movement Therapy (CIMT):

Restricting use of an affected body part to improve its contralateral function.

Transcranial Direct Current Stimulation (tDCS):

Target regions in the brain with weak electrical stimulation of synapses.

Brain-Machine Interface (BMI) and Brain-Computer Interface (BCI):

Using brain signals to control external assistive devices for communication or motor control.

Stem Cell Therapy:

Although further research is needed, this therapy may help regenerate motor and cognitive function.

Is There a Time Frame for Neuroplasticity After a Stroke?

Although recovery from a stroke is different for each person, the first six months following a stroke is when the greatest neuroplastic gains are observed. Rehabilitative therapy must begin as soon as possible following the stroke. After this period, recovery tends to slow down but can continue for years, which is why therapy that takes advantage of the brain’s plasticity during this period is critical for the best outcomes.

How Long Does it Take for the Brain to Rewire Itself After a Stroke?

As soon as rehabilitative therapies begin following a stroke, recovery of brain function can be observed. Even in the first few days following the stroke, many people show signs of recovery. Depending on the type of stroke, its severity, and where it occurred in the brain, we might see improved motor control, cognition, communication, and many other forms of functional ability return spontaneously. However, as stated above, each individual will experience recovery in a different way, and some functions will take weeks, months, or even years to return. Continued therapy will help, and there are many methods that can be used for optimal recovery.

How to Rewire your Brain after a Stroke: Tips and Exercises

Therapy with professionals is an integral part of recovery after a stroke. But there are also ways we can capitalize on neuroplasticity in our daily lives to continue learning and improving our brain’s function. Rewiring our brains can be as simple as practicing these simple and effective exercises:

  • Use it or lose it: remember that unused skills whether physical or neurological will decline over time if they aren’t used regularly. This is particularly true of cognitive skills such as memory.
  • Exercise (aerobic and non-aerobic) including chair exercises, walking, or stretching.
  • Rest. A healthy balance of physical or cognitive exercise and rest will allow the brain to process new information and solidify its effects.
  • Take a new route when walking, driving, or riding a bike.
  • Socialize with friends or join a support group.
  • Change where you sit during mealtimes at the table.
  • Try using your non-dominant hand to perform tasks such as brushing your hair or teeth
  • Eat a balanced diet that will provide needed nutrients to the brain and body.
  • Learn a new skill: start with something simple such as a new craft or hobby, and if you’re ready for more challenging skills, try learning a new language or playing an instrument.

Books About Neuroplasticity

There are many books available to read on the subject of Neuroplasticity and how to get started on rewiring the brain. Don’t be intimidated—most are written in a way that is comprehensible to people who aren’t brain experts. Here’s a list of my favorites:

  1. The Brain That Changes Itself: Stories of Personal Triumph from the Frontiers of Brain Science by Norman Doidge, M.D. In this book, Norman Doidge takes us on a fascinating journey through the history of neuroscience and major discoveries along the way. He assembles personal accounts of people who have experienced major neurological setbacks and found the resilience–and scientific evidence–to begin healing their brains.
  2. Soft Wired: How the New Science of Brain Plasticity can Change Your Life by Michael Merzenich, PhD. Dr. Michael Merzenich is a world authority on brain plasticity and has compiled all the information needed to improve neurological health. He even includes sections on how age, stress, and illness can affect the ability to remain in good cognitive health. The guide is geared towards people of any age who are interested in how to make the most of their brain.
  3. Over My Head: A Doctor’s Own Story of Head Injury from the Inside Looking Out by Claudia L. Osborn. Dr. Claudia Osborn recounts her experience of head injury from the moment of regaining consciousness through a grueling recovery, to finding her new life. She uses plain language and some humor to explain the perception of a medical professional experiencing brain trauma which she knew much about, but not from the inside.

Final Words

Experiencing a stroke is a life-changing experience. At first, it’s difficult to imagine what kind of recovery is ahead—and where it ends. The answer is always the same: brain recovery is limitless. It can continue over the course of the lifespan and creating an environment rich with cognitive stimulation, challenges, and socialization is imperative to progress. Seeing a Speech-Language Pathologist or an Occupational Therapist for an evaluation of your abilities is an important step to recovery. Therapists will use evidence-based treatment plans to optimize your chances of improvement. If you or someone you love wants to make the most of treatment, talk to your therapist about how they’re including neuroplasticity into your treatment plan.

References

A brighter day for Edward Taub. (1997). Science, 276(5318), 1503. https://doi.org/10.1126/science.276.5318.1503a

Aderinto, N., Abdulbasit, M., Olatunji, G., & Adejumo, T. (2023). Exploring the transformative influence of neuroplasticity on stroke rehabilitation: a narrative review of current evidence. Annals of Medicine and Surgery, 85(9), 4425–4432. https://doi.org/10.1097/ms9.0000000000001137

Bhatnagar, S. C. (2002). Neuroscience for the study of communicative disorders. (2nd ed.). Lippincott Williams & Wilkins.

Doidge, N. (2009). The brain that changes itself [Dataset]. In PsycEXTRA Dataset. https://doi.org/10.1037/e671382011-001

Hara, Y. (2015). Brain plasticity and rehabilitation in stroke patients. Journal of Nippon Medical School, 82(1), 4–13. https://doi.org/10.1272/jnms.82.4

Lamb S. (2019). Neuroplasticity: a century-old idea championed by Adolf Meyer. CMAJ : Canadian Medical Association journal 191(49), E1359–E1361. https://doi.org/10.1503/cmaj.191099

Puderbaugh, M., & Emmady, P. D. (2023, May 1). Neuroplasticity. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK557811/#:~:text=It%20is%20defined%20as%20the,traumatic%20brain%20injury%20(TBI).

Monday, March 18, 2024

Salidroside directly activates HSC70, revealing a new role for HSC70 in BDNF signalling and neurogenesis after cerebral ischemia

 What is your doctor's EXACT PROTOCOL for getting you BDNF?

If your doctor doesn't know of all these BDNF stroke research articles there is a good reason!  PURE INCOMPETENCE!

  • BDNF (170 posts to April 2011)

 

Salidroside directly activates HSC70, revealing a new role for HSC70 in BDNF signalling and neurogenesis after cerebral ischemia

First published: 15 March 2024

Abstract

Salidroside, a principal bioactive component of Rhodiola crenulata, is neuroprotective across a wide time window in stroke models. We investigated whether salidroside induced neurogenesis after cerebral ischemia and aimed to identify its primary molecular targets. Rats, subjected to transient 2 h of middle cerebral artery occlusion (MCAO), received intraperitoneal vehicle or salidroside ± intracerebroventricular HSC70 inhibitor VER155008 or TrkB inhibitor ANA-12 for up to 7 days. MRI, behavioural tests, immunofluorescent staining and western blotting measured effects of salidroside. Reverse virtual docking and enzymatic assays assessed interaction of salidroside with purified recombinant HSC70. Salidroside dose-dependently decreased cerebral infarct volumes and neurological deficits, with maximal effects by 50 mg/kg/day. This dose also improved performance in beam balance and Morris water maze tests. Salidroside significantly increased BrdU+/nestin+, BrdU+/DCX+, BrdU+/NeuN+, BrdU/NeuN+ and BDNF+ cells in the peri-infarct cortex, with less effect in striatum and no significant effect in the subventricular zone. Salidroside was predicted to bind with HSC70. Salidroside dose-dependently increased HSC70 ATPase and HSC70-dependent luciferase activities, but it did not activate HSP70. HSC70 immunoreactivity concentrated in the peri-infarct cortex and was unchanged by salidroside. However, VER155008 prevented salidroside-dependent increases of neurogenesis, BrdU/NeuN+ cells and BDNF+ cells in peri-infarct cortex. Salidroside also increased BDNF protein and p-TrkB/TrkB ratio in ischemic brain, changes prevented by VER155008 and ANA-12, respectively. Additionally, ANA-12 blocked salidroside-dependent neurogenesis and increased BrdU/NeuN+ cells in the peri-infarct cortex. Salidroside directly activates HSC70, thereby stimulating neurogenesis and neuroprotection(Never use the word neuroprotection, it doesn't signify urgency; whereas the neuronal cascade of death suggests extreme urgency)

via BDNF/TrkB signalling after MCAO. Salidroside and similar activators of HSC70 might provide clinical therapies for ischemic stroke.

Temperature management in acute brain injury: A narrative review

Is your competent? doctor and hospital going to contact stroke leadership to get this question solved in the form of creating a protocol? Or will they DO NOTHING LIKE USUAL?

Temperature management in acute brain injury: A narrative review

,
https://doi.org/10.1016/j.medine.2024.03.001Get rights and content
Refers to
Medicina Intensiva, Available online 15 March 2024, Pages
Eva Esther Tejerina Álvarez, José Ángel Lorente Balanza

Abstract

Temperature management has been used in patients with acute brain injury resulting from different conditions, such as post-cardiac arrest hypoxic-ischaemic insult, acute ischaemic stroke, and severe traumatic brain injury. However, current evidence offers inconsistent and often contradictory results regarding the clinical benefit of this therapeutic strategy on mortality and functional outcomes. Current guidelines have focused mainly on active prevention and treatment of fever, while therapeutic hypothermia (TH) has fallen into disuse, although doubts persist as to its effectiveness according to the method of application and appropriate patient selection. This narrative review presents the most relevant clinical evidence on the effects of TH in patients with acute neurological damage, and the pathophysiological concepts supporting its use.

Two Cases Showing That Cilostazol Administration Leads to an Increase in Cerebral Blood Flow and Has a Positive Effect on Rehabilitation

Didn't your competent? doctor create a protocol on its' use a long time ago? NO? Then why are you seeing an incompetent doctor? And why is the board of directors still employing an incompetent doctor?

In my opinion competent doctors are up-to-date on ALL stroke research! No excuses allowed!

 

Two Cases Showing That Cilostazol Administration Leads to an Increase in Cerebral Blood Flow and Has a Positive Effect on Rehabilitation

Shuji Matsumoto Rintaro OhamaTakashi HoeiRyuji TojoToshihiro Nakamura

Published: March 18, 2024

DOI: 10.7759/cureus.56376 

  Peer-Reviewed

Cite this article as: Matsumoto S, Ohama R, Hoei T, et al. (March 18, 2024) Two Cases Showing That Cilostazol Administration Leads to an Increase in Cerebral Blood Flow and Has a Positive Effect on Rehabilitation. Cureus 16(3): e56376. doi:10.7759/cureus.56376

Abstract

Cilostazol is a drug that has both antiplatelet and vasodilatory effects. To examine the effects of cilostazol on cerebral blood flow and rehabilitation following stroke, cilostazol was administered to two patients with chronic atherothrombotic cerebral infarction. In both patients, cilostazol administration effectively increased cerebral blood flow and promoted rehabilitation. Therefore, cilostazol was considered to be a useful agent for improving the clinical condition of patients suffering from chronic cerebral infarction. Further clinical studies on the effective use of cilostazol for rehabilitation in stroke patients are needed.

Introduction

Although the mortality rate as a result of stroke is declining, the incidence of stroke itself is increasing. As a result, the number of patients with chronic cerebral infarction is also rising, such that the clinical management of this condition is likely to become a major future health issue. The global number of deaths from stroke is projected to increase from 2.04 million to 3.29 million between 1990 and 2019 and to 4.9 million by 2030 [1].

There is now widespread evidence that antiplatelet drugs are an effective treatment for atherothrombotic cerebral infarction [2], but there are currently no indices as to what types of antiplatelet drugs are most effective or at what stage they should be administered. In addition to an antiplatelet effect [3] due to cyclic guanosine monophosphate (cGMP)-inhibited phosphodiesterase, cilostazol also reportedly has pleiotropic and vasodilatory effects [4,5], improves vascular endothelial function [6] and suppresses vascular smooth muscle growth [7]. Cilostazol reportedly enhances cerebral blood flow in cases of chronic cerebral infarction [8]. However, its effects on physiological functions, the performance of activities of daily living (ADL), and cognitive function have not been investigated previously.

We administered cilostazol to two patients with chronic atherothrombotic cerebral infarction and evaluated the effects of the drug on cerebral blood flow and rehabilitation.

More at link.

Effects of Physical Rehabilitation With X-Sens Inertial Technology Feedback on Posterior Cerebral Artery Infarcts: A Case Study

FYI.

Effects of Physical Rehabilitation With X-Sens Inertial Technology Feedback on Posterior Cerebral Artery Infarcts: A Case Study

Anisha K. SawraH V Sharath Nitika Chavan

Published: March 18, 2024

DOI: 10.7759/cureus.56379 

  Peer-Reviewed

Cite this article as: Sawra A K, Sharath H, Chavan N (March 18, 2024) Effects of Physical Rehabilitation With X-Sens Inertial Technology Feedback on Posterior Cerebral Artery Infarcts: A Case Study. Cureus 16(3): e56379. doi:10.7759/cureus.56379

Abstract

Acute ischemic stroke (AIS) affecting the posterior cerebral artery (PCA) represents a unique clinical challenge, necessitating a multifaceted approach to rehabilitation. This review aims to provide a comprehensive overview of physiotherapeutic interventions tailored specifically for individuals with AIS involving the PCA territory. The PCA supplies critical areas of the brain responsible for visual processing, memory, and sensory integration. Consequently, patients with PCA infarcts often exhibit a distinct set of neurological deficits, including visual field disturbances, cognitive impairments, and sensory abnormalities. This case report highlights evidence-based physiotherapy strategies that encompass a spectrum of interventions, ranging from early mobilization and motor training to sensory reintegration and cognitive rehabilitation. Early mobilization, including bed mobility exercises and upright activities, is crucial to prevent complications associated with immobility. Motor training interventions target the restoration of functional movement patterns, addressing hemiparesis and balance impairments.

Introduction

Cerebrovascular diseases, with stroke in their first place, are the most common neurological diseases of adults. They belong to chronic, mass non-infectious diseases. Stroke is an illness in which one or more blood vessels supplying the brain with oxygen and nutrients are damaged by a pathological process, and consequently, there is damage to the brain parenchyma [1]. Despite the obvious improvements in the prevention, diagnosis, treatment, and rehabilitation of persons with stroke, it still holds third place as the cause of death, after cardiovascular and malignant diseases. New studies based on an examination of the global burden of illness, the incidence, and death brought on by this disease worldwide also support these statistics [2].

Each interruption of blood flow (ischemia) to the brain means the discontinuation of oxygen and nutrient flow, and since nerve cells do not have a stock of nutrients, the disruption of blood flow leads to the cell's energy crisis. Ischemia can be global or regional, but an important point is the degree of ischemia compared to the normal flow and duration of ischemia. The higher the degree of ischemia and longer lasting, is more likely to occur irreversible changes which end in death (necrosis) of nerve cells [3]. There are two primary artery systems that provide blood to the brain: the anterior and posterior circulations.

The deep branches of the anterior and middle cerebral arteries (ACA and MCA) and the internal carotid artery (ICA) make up the anterior carotid circulation system. This confluence blood supplies nourishment to the orbit and most of the cerebral hemispheres, excluding the occipital lobe and a small area of the thalamus [4]. The vertebral artery, basilar artery, rear cerebral artery, and its branches make up the posterior circulation. They nourish the occipital lobe, a portion of the thalamus, the medio-inferior temporal lobe, and the majority of the brain stem [5].

The major objective of stroke patients' rehabilitation is to help them regain their social and personal identities as well as their maximal functional ability in everyday activities. For those over 60, stroke is the primary cause of rehabilitation as well as the primary source of functional disability [6]. Studies have shown that 10-20% of those who experience an ischemic stroke die somewhat soon after the stroke. The purpose of this study is to assess anterior circulation syndrome patients' functional recovery following their original ischemic stroke, the acute and post-acute phases of posterior circulation syndrome, and the chronic phase of physical therapy and rehabilitation [7].

Case Presentation

Patient information

The patient, a 44-year-old woman with a dominant right extremity, said she was unable to move her lower limb limbs or trunk and was taken to the hospital. She was too weak to walk, sit, or stand, had visual disturbances, and also had trouble doing activities of daily living (ADLs). A year prior, the patient suffered an ischemic stroke that left her with a quick onset of headache, difficulty speaking, and collapse from loss of consciousness. Seven days back, the patient started complaining of bilateral lower limb weakness, unable to sit, stand, or walk and decreased vision, slurred speech. The patient was immediately rushed to the hospital where investigations like CT brain and MRI brain were done which revealed chronic lacunar infracts involving bilateral corona radiata and ganglio-capsular region involved. The patient was admitted to the neuro ICU for 10 days and the patient was on 2 liters of O2 via nasal prongs, she was referred to neuro physiotherapy for further management, where the assessment was done, and according to the problem list, tailored physiotherapy rehabilitation was given.

Clinical finding

After admitting to the neuro ICU, the patient appeared unconscious, so a thorough examination was done. At first, mental state examination was not possible since the patient was unable to communicate. She was unable to speak or communicate. The inability to speak additionally impeded the sensory evaluation. Comprehensive evaluations were conducted on motor assessment, spasticity, and soft tissue compliance. Bilateral lower limb spasticity was graded 1+ (hypotonia), In the case of the shoulder, elbow, wrist, and hip flexors, and grade 3+ (hypertonia), in the case of the knee and ankle plantar flexors (Table 1).

 

 
More at link.

A longevity expert shares 3 tips for a nutritious anti-aging breakfast

How long before your competent? doctor gets the dietician to incorporate this into your hospital diet?  NEVER? Then you don't have a functioning stroke doctor. I don't know what you have but it's not a stroke doctor you want to have.

A longevity expert shares 3 tips for a nutritious anti-aging breakfast

  • Longevity expert Valter Longo developed the longevity diet, which is essentially "vegan plus fish."
  • Here, he offers tips on putting together a longevity-boosting breakfast.
  • He recommends including lots of food groups and getting creative with ingredients.

An expert in longevity told Insider his three tips for making healthy, enjoyable breakfasts with anti-aging benefits.

Valter Longo is a professor in gerontology and director of the USC Longevity Institute who developed the longevity diet — a diet that he says is essentially "vegan plus fish." The longevity diet is rich in legumes, whole grains, nuts, and seeds, and relatively low in protein. The diet's principles are based on Longo's own research on populations around the world that live especially long lives.

It also includes periods of fasting, and encourages as much walking as possible to mimic the habits of centenarians living traditionally active lifestyles.

Here are Longo's tips for making nutritious breakfasts to help improve longevity.

Eat a breakfast that contains multiple food groups

First of all, "you have to have breakfast," Longo said.

A healthy breakfast on the longevity diet might contain whole grains, nuts, and fruit.

Longo himself likes to have friselle, a whole-grain bread from Italy, with a nut spread containing almond and cocoa, as well as an apple.

Almond butter is one of the healthiest nut butters as long as it doesn't contain added sugar, dietitian Allison Childress previously told Insider, because it contains vitamins and minerals such as vitamin E, magnesium, and calcium.

Make sure you eat things you enjoy

You shouldn't put pressure on yourself to eat things that you won't enjoy just because they are good for you; Longo said that whatever you eat should "be a version of what you like based on the general rules" of the longevity diet, not necessarily what he would eat.

For example, Longo's fig, nut, and cornmeal "cookies," or baked oats with fruit and nuts, could be good options.

Dietitian Danielle Smith previously told Insider that there's no point trying to force yourself to eat something if it doesn't make you feel good or you just don't like it, as this will make it harder to maintain the switch to a healthy diet over time. It's much better to "focus on other nutrient dense foods" that you do like, she said.

Don't be afraid of making changes to get more nutrients in your breakfast

In the same vein, Longo makes changes to his breakfasts to get more nutrients in without sacrificing taste.

He makes his morning cup of tea with two tea bags: one green tea bag and one black. This is because "the green doesn't taste as good as the black," he said, but he can still reap the nutritional benefits of the green tea.

Green tea has been linked to better brain function and heart health, lower cholesterol, improved bone strength, and even anti-aging skin effects.

Insider previously reported on healthy alternatives to popular breakfast items that you can easily switch out to make your favorite breakfast more nutritious