E-Book_Ancient_Herbs_For_Modern_Minds_Superfeast

Ancient Herbs for the Modern Mind:

Explore your brains full potential

The world of wellness continues to expand and shift each

year as more and more people become aware of their bodies,

their health and their environmental impact.

As a whole, the body is a complex organism,

comprised of many systems, with so much

information consistently on offer, we

felt it resonant to place our focus on one

particularly special system; the central

nervous system aka the brain.

We want to educate, inform and inspire you to fall in love

with your brain, cultivating a deeper understanding of how it

functions, how the nervous system is so intricately involved,

how your mind processes the world around you, and why

nourishing and protecting this beautifully complex organ can

have profound effects on your overall health until your final

days here on earth.

Ancient Herbs for the Modern Mind 2

“(The brain is)...the most complex

object in the known universe.”

- Christof Koch


The Science of the Brain

Your brain contains roughly 171 billion cells, and 86 billion

neurons. There are of course many cells in your brain, but the

ones most people like to talk about are neurons. It was once

understood that all neurons in the body reside in the brain

and spinal cord, but now we know that they’re also found in

the heart, the gut and potentially in all of our organs.

Neurons are cells that transmit information. All cells

communicate, but neurons are special because they

have dendrites, axons and axon terminals. The tails of

your neurons (the dendrites and axons) end up becoming the

nerves underneath your skin that connect back to the central

nervous system (CNS), and do the work to relay orders from

the brain or spinal cord to the tissues and organs.

Each piece of brain tissue the size of a grain of sand contains

100,000 neurons and 1 billion synapses. Your neurons never

make a direct connection with another neuron. But all the

stuff that happens in the brain (memory, speech, movement,

learning) is facilitated by, funnily enough, the spaces in

between the neurons - the synapses.

As brain science progresses, we can see that the more we

learn, the less we know. Some of the most recent discoveries

in neuroscience are starting to help us better understand how

information is processed. Cells have been discovered that help

us to distinguish self-generated stimuli and external stimuli.

Scientists have also recently discovered that there are cells in

the hippocampus that help us to navigate our physical space

(we used to think it just helped make long-term memory) and that

the brain is connected to the lymph (and immune) system.

This means that we can affect the health of

the brain in much the same way we can affect

the health of the entire body - through great

nutrition, movement, hydration and rest.

Synapses can transmit and receive chemical or electrical

signals. Across the whole brain, there are some 1 trillion

synapses, and they turn what is basically a collection of cells

into the functioning network that is our nervous system.


FRONTAL LOBE

- Thinking, memory,

behaviour and movement

PARIETAL LOBE

- Language and touch

OCCIPITAL LOBE

- Vision

TEMPORAL LOBE

- Hearing, learning and feelings

BRAIN STEM

- Breating, heart rate and temperature

CEREBELLUM

- Balance and coordination


Anatomy of the Brain

The main area of the human brain can be broken up

into three ‘parts:’

1. Forebrain - responsible for cognition and interaction

with the world

2. Midbrain - interpreting sensory data and stimuli

3. Hindbrain - emotion and primal instinct

Together, the forebrain and the midbrain form the cerebrum.

These areas include the frontal lobe, the occipital lobe, the

temporal lobe, the parietal lobe, the cerebral cortex, the

cerebellum, the hypothalamus, the thalamus, the pituitary

gland, the pineal gland, the amygdala, the hippocampus

and the midbrain.


The Ventricular System

The ventricular system represents four communicating

cavities within the brain. These structures are responsible

for the production, transport and removal of cerebrospinal

fluid (CSF), which acts as a cushion to the central nervous

system (your brain and your spinal cord), and is produced by the

choroid plexus. The Yogis and Taoists knew about this fluid

and referred to it as ‘nectar’ or ‘liquid gold.’

Now, the whole brain is built around these ventricles (quite

literally, they form at the top of the neural tube, which is one of the

first things to develop in a growing embryo). It’s pretty amazing

to stop and think about the fact that, not only is your brain

functioning all day, but it is also producing half a litre of

CSF fluid a day.

So why are we telling you about the ventricular system and CSF?

Well, research has found that one of the possible contributors

to degenerative brain diseases such as Alzheimers is due to a

disharmony within the system and the quality of CSF.

Preserving the health and motility of this

fluid is said to be the key to longevity, and

one of the simplest ways to support this is

with the breath.

German researchers discovered that deep inhalations move

the CSF up the spine (so the fluid can be recycled). We think this

is a great reason to breathe deeply.


The Vagus Nerve

The vagus nerve is one of twelve cranial (head) nerves and is

the only cranial nerve that leaves the head and ventures into

the rest of the body. It has the most impact of any nerve in

the body, tracking through multiple organs such as the Heart,

Lungs and digestive tract (and even the genitals, according to

Master Mantak Chia, who says the vagus nerve ends at the head

of the penis in men and the clitoris in women). The vagus nerve

is part of the parasympathetic nervous system, which slows

heart rate, controls blood pressure and regulates breathing.

This is considered the ‘rest and digest’ setting within us,

and is extremely important.

Research on the vagus nerve has revealed that it is also

involved in our feelings of compassion and empathy. The

Eastern arts work on the vagus nerve through deep breathing

techniques that stimulate it and help to calm us down and

make us more relaxed. This can be surprisingly effective at

managing digestive issues and stress-related issues.

When it comes to creating effective vagal tone and calming

the parasympathetic nervous system, any type of deep, slow

diaphragmatic breathing - during which you imagine filling up

the lower part of your lungs just above your belly button like a

balloon, and then exhaling slowly - is going to stimulate your

vagus nerve, activate your parasympathetic nervous system,

and improve your health and wellbeing.


A Vagus Nerve Practice

Lie down on your back. Bend your knees, feet flat to the floor.

Place your hands on the sides of the body, around the

lower ribs.

As you breathe in (you can breathe through your nose or mouth,

ideally the nose), imagine your breath moving along the inside

of your throat, massaging the vagus nerve that runs alongside

your trachea (windpipe).

Feel your breath, expand your side ribs into your hands and

your back ribs into the floor, and notice how your heart is

hugged by your lungs and how your belly swells.

Pause for a moment with your belly full of air and then

breathe out slowly, letting the air move evenly and gently out

of your nostrils. If your breath makes a little sound (like an

inside a seashell sound) that’s fine.

Once you have the hang of this, try breathing in for a count

of 4 and pausing for 1 before breathing out for a count of 4,

or even 5 or 6. Pause for 1 and then breathe in again, and build

up this breathing pattern into a rhythm.

A few minutes of this a day (or more, if you have time), will help

to calm you right down. You should hear your belly gurgle and

your body start to feel relaxed. This is a sign your breathing is

working to calm the vagus nerve.


Neuroplasticity

Neuroplasticity is the brain’s ability to

change and adapt as a result of experience.

There are two foundational types of neuroplasticity:

◆ Functional plasticity, which is the brain’s ability to move

functions from a damaged area of the brain to other

undamaged areas.

◆ Structural plasticity, which is the brain’s ability to actually

change its physical structure as a result of learning.

There are many benefits of brain neuroplasticity. Allowing

your brain to adapt and change helps promote the ability to

learn new things, to enhance cognition, to recover from any

injury to the brain or a stroke, and to strengthen areas within

the brain where function may have declined or has been lost

altogether. There are practices that you can incorporate into

your life to improve neuroplasticity, some of these include:

◆ Practice non-dominant hand exercises, these can help to

form new neural pathways and strengthen the connectivity

between neurons

◆ Read fiction, this can increase and enhance connectivity

in the brain

◆ Travel to new places, this exposes your brain to new

environments and stimuli, opening up new pathways

and activity in the brain

Remember to be patient and go slow, when it comes to inducing

and restoring neuroplasticity, remember that the brain learns in

small steps. We need to learn that the key is going just beyond

our current capacity and encouraging the neurons, grey matter

and white matter to catch up to that which is within their grasp.

This can take weeks, months and years and is the intrinsic key

to improving neuroplasticity; impatience will end in defeat.

◆ Learn new things - Learning new things such as language,

doing challenging puzzles, even learning new dance steps,

all can help revive plasticity. Even just trying to learn

something new or trying to remember something new

has been shown to be beneficial. The message is clear,

do something new and challenging and have fun doing it.


Making Sense of Memory

Memory is one of those things we often take for granted, until it

starts to fade. Look around your space. Pick up an object. Examine

it. Notice the fleeting images that appear in your mind as you begin

to associate thoughts with this object. This action of just interacting

with the world is your memory in action.

Memory breathes life into the things we encounter in our day

to day. It helps us to learn, to grow and become more capable

of manoeuvring our lives with grace. Memory also informs

us how to behave in social situations, express our unique

personalities and define who we are.

One of the things we understand about memory when viewed

through the lens of the ancient Yogic texts, is that memory is not

just stored in our brain, but in our hearts. The Taoists refined

the wisdom of the Yogis further, and understood our memory

to be held in our Heart and Blood. In Taoism, all the organs are

sensory organs, correlated to specific emotions and experiences. For

example, the Liver holds our frustration and irritation as well as

our ambition and drive, the Heart holds our joy, however if there

is an imbalance, this can present as agitation or depression, and

the Kidneys hold our fear, yet their virtue is wisdom.

One simple yet powerful approach to improve our memory

is to pay more attention to our external world. This may

sound ridiculous, but many of us aren’t truly present the

majority of the time, this is a normal manifestation of the

fast paced lifestyle many of us live these days. What this

means for our memory is that if we’re suffering from brain

fog, or our memory is fading, we probably need to work on

our quality of attention. Meditation and mindfulness can

induce a heightened state of awareness and focused attention,

which when practised consistently, can support enhanced

memory function.


“Swiftly the brain becomes an enchanted loom where

millions of flashing shuttles weave a dissolving pattern,

always a meaningful pattern though never an abiding one;

a shifting harmony of sub-patterns.”

- Sir Charles Sherrington

The Taoist Brain

The Nao is the ‘brain’ in Chinese. It is considered an

‘extraordinary organ’ and it’s also known as the ‘sea of

marrow’ (marrow is ruled by the Kidneys). The brain governs

our intelligence and our sensory connection to the outer

world. It translates the world around us. The frequencies that

make up the world (in Taoist thought) are a type of Qi - Ling

Zi - which are a sort of spiritual consciousness containing

particle that are infinitesimally small (like an atom).

The brain filters this information and creates our reality.

Most people do not perceive the more subtle levels of reality;

the brain filters them out. One of the goals of Taoist practice

is to ‘open’ to this level of awareness. For the brain to function

properly, it needs to be supported by the twelve Taoist organ

and meridian systems.

In Taoist theory, the Kidneys control wisdom and

intelligence. The Kidneys are the first organs to form

when we are tiny embryos. The pronephros Kidneys

appear a full two days before the Heart (the first ‘real’

organ to form in embryogenesis), as the spinal cord appears.

The Heart meridian runs into the brain, and the Liver into

the eyes, and we can see by observing these relationships that

a healthy mind, or Upper Tan Tien, requires a harmonious

relationship between the Kidney organ system, the Liver, and

the Heart, especially. As you’ve seen, the whole Taoist body

is responsible for a healthy brain. The Heart in Taoism is the

source of consciousness and wisdom, and the place where

Shen resides (we send Shen up to the brain from the Heart to

help evolve our consciousness). In fact, many of the functions of

the brain that we recognise in the West are actually assigned

to the Heart in Chinese medicine; including perception,

thinking and memory.

Shen is an important piece we can’t neglect when we speak

about the Taoist idea of the brain, or more accurately, the

mind. The Shen is the spirit of the ‘mind’ or consciousness

and it resides in the Heart, where it is known as the ‘origin

of mental life.’ The Heart is the ‘Emperor’ in Taoist thought

and the place where we process all emotion and experience.

Shen is in charge of our sense of self, our ego, and our ability

to be self-aware. It also rules how we interact with others and

the world. Well-balanced Shen gives us the ability to live with

perception, insight and wisdom. It allows us to live our truest,

most authentic expression by connecting us to our intuition

and higher self.


Diet & Lifestyle Practices

REDUCE EMF EXPOSURE

EMFs are any magnetic or electrical charges associated with

technology, wifi and other electrical outlets. The more wired

and dependent our culture grows on tech, the more EMF we

are exposed to.

Over 140 proteins in the brain are negatively impacted by

exposure to electromagnetic frequencies. It’s a challenging

one, this one. You can’t see them, so there’s a sense of “out

of sight, out of mind”.

Research shows that ongoing exposure to EMFs can adversely

affect your health, so anything you can do to minimise EMF

exposure is going to help your brain. Here are a few of our go-to

ways to reduce EMF exposure:

◆ Turn off any electronics at night including the WIFI and

putting mobile phones on aeroplane mode

◆ Use ‘earthing’ products for your devices such as earthing

pads for your laptop, EMF protective phone cases and

stickers etc.

◆ Regular infrared saunas to support detoxification

◆ Spending a lot of time outdoors, walking barefoot on

the ground and making sure you get in the sun every day,

especially first thing in the morning (rather than looking at

your phone).

◆ Using blue-blocking, EMF reducing light bulbs at night


STAY HYDRATED

The brain is around 75% water so it is even more important

to stay hydrated. We have two informative podcasts about

hydration and water quality here if you want to learn more.

Check out this interview with Tracy Duhs and this one with

Nicole Bijlsma.

KEEP THOSE ORGANS HAPPY

Look after your Liver and Kidneys. These two organs are

responsible for producing and maintaining healthy, flowing

Blood. Blood is the vehicle in which oxygen and nutrients are

transported to the brain. The brain processes about 1 litre of

blood (or 15% of the cardiac output) every single minute.

GET BENDY

Chronic stress can create tension in the neck, which can affect

the ability of the blood vessels to perform the contractions

they use to shunt Blood against gravity to the brain. Try

getting upside down a little bit every day, even if it’s just

bending over for a few minutes. This is why inversion postures

are considered so health-promoting in Yoga. Downward dog,

folding forward or even a headstand if you’re feeling fancy.


EAT MORE HEALTHY FATS

Make sure you’re getting lots of healthy fats in your diet,

including saturated fats. Omega-3 fatty acids (EPA and DHA)

have been well researched and understood to play a vital role

in cell health and communication, the development of brain

tissue, whilst also supporting cognition and memory.

More specifically, DHA is the most abundant fatty acid in

the brain and is especially important in nerve cell structure

and function. Cholesterol functions as a brain-protective

antioxidant and is the raw material from which our bodies

make vitamin D, a fundamental player in preserving brain

function. In addition, cholesterol is the precursor for the sex

hormones oestrogen, progesterone and testosterone - all of

which contribute to healthy brain function. While the brain

constitutes about 2-3% of our total body weight, 25% of the

body’s cholesterol is found in the brain. Try incorporating

more oily fish, olive oil, avocado, free-range eggs, nuts and

seeds into your diet.


Food for the Brain

The body as a whole requires substantial fuel

to function, and the brain as an entity of the

body is no different.

The potentiation, protection and regeneration of the brain is

determined by what you feed it. Consuming a well balanced

and constitutionally appropriate diet consisting of a vast

array of micro (vitamins and minerals) and macro (protein,

fats, carbohydrates) nutrients allows the brain to perform

at its optimal best.

The following table outlines several key compounds,

all found to have a positive and direct effect on the

brain’s neural pathways.


NUTRIENT BENEFIT SOURCE

B Vitamins Supports memory and cognition Various food sources (meat, fish, eggs); plant based/vegan diets should supplement with B12

Curcumin

Anti-inflammatory, has also shown to slow cognitive decline

in degenerative and trauma associated brain conditions

Turmeric

Flavonoids

Neuroprotective, have shown an ability to suppress

neuroinflammation, and the potential to promote memory,

learning and cognitive function.

Green tea & matcha, dark chocolate, citrus fruits, berries, red cabbage, onion

Iron

Supports the transportation of oxygen to the brain, DNA and

neurotransmitter synthesis and protective to the nerves

Red meat, fish, chicken, lentils, beans

Omega 3 (EPA & DHA)

Critical to cell health and communication, development of

brain tissue, better sleep and cognition, and preventing both

neuropsychiatric and neurodegenerative diseases.

Oily fish (salmon, mackerel, tuna, sardines), chia and flax, walnuts

Selenium Selenium deficiency is associated with lower cognitive capacity Brazil nuts, seafood and organ meat

Vitamin C

Functions as a neuromodulator which supports the synthesis

and use of neurotransmitters

Citrus, strawberries, capsicum, cruciferous vegetables, Camu Camu and Kakadu Plum

Vitamin D Has shown to prevent age-related cognitive decline Sunshine, fatty fish, mushrooms, liver, egg yolks

Vitamin E As an antioxidant, prevent age-related cognitive decline Avocado, asparagus, nuts, olives, seeds and spinach


Nootropics

So we have covered the Western and the Taoist perspective

of the brain, so let’s talk about nootropics. A nootropic

is ‘a substance that enhances cognition and memory and

facilitates learning’, they can be both synthetically made

and naturally grown substances.

A herb can be classified as a nootropic when it:

◆ is a cerebral stimulant

◆ enhances emotional and mental wellbeing

◆ prevents neurodegeneration

◆ increases the capacity of the brain and nervous system, and

◆ increases focus, memory, attention span and mental clarity.

Over the weeks, months and years of consistent use, the

benefits of the tonic herbs accumulate, helping your brain

and nerves to stay vital and robust. The amazing thing about

tonic herb nootropics is that they have been incorporated

into traditional diets for millennia, with the intent of

preventing the onset of neurological disease and lifting

cognitive performance.


The SuperFeast Nootropic

- Neural Nectar

Neural Nectar is a combination of ancient adaptogenic and

nootropic herbs specifically blended to enhance the longevity

and performance of the brain in these modern times. The

use of nootropics is especially important these days due to

the high levels of pressure being put on our minds through

multiple stimuli.

Ancient Taoists, Yogis and shamans would use these herbs

specifically to promote cerebral circulation and function, as

well as to enhance emotional and mental wellbeing. If they

were recognising a need for them pre-industrial/technological

revolution, imagine how much the brain is calling out for

these herbs now. Let’s have a closer look at the nootropics

and adaptogens that make up our Neural Nectar blend.


LION’S MANE

Used for centuries in the Orient for its gut, brain and nervous

system benefits, Lion’s Mane has recently been the subject of

much scientific research, which has confirmed its ability to

enhance mental performance, increase memory, focus and

concentration, lift cerebral stamina and prevent

the onset of mental ageing.

Much of the attribution regarding its benefits lie within

the herb’s ability to stimulate nerve-growth-factor (NGF)

production. NGFs are basically a bunch of small proteins that

support the growth and development of, and communication

between, neurons. They’re also potentially important for our

immune health, sexual function, and falling in love.

Being Yin in nature, lion’s mane is a tonic for the digestive

system. supporting the creation of a healthy gut lining and

helping to strengthen the gut-brain connection. It’s also a tonic

for the immune system, supporting a healthy immune response.

A powerful nootropic herb, we love Lion’s Mane so much,

we had to offer it as a stand alone tonic herb for those who

feel more drawn to working with this medicinal mushroom

as a solo experience.

GINKGO BILOBA

The leaf of Ginkgo biloba is an ancient herbal remedy

and one of the oldest tree species on earth. This nootropic

herb has been used as an overall health tonic for millennia,

however, its greatest gift is its cerebral-enhancing effects.

Research has shown it protects the body from mitochondrial

damage and oxidative stress, a big factor in keeping the

brain and cells young.

Gingko leaf extract is traditionally used as a tonic for

those wishing to enhance brain function with increased

focus and greater memory; it is such a beautiful herb for

keeping the mind and cerebral cortex sharp. It does this

through increased vascular dilation, improvement to the

structure of blood vessels and increased antioxidant activity.

The result is increased brain function and the tonification

of immune and detox pathways through the brain and

nervous system.

MUCUNA

Mucuna is the prominent “velvet bean” that grows throughout

the tropical regions of the world. The pods of this creeper vine

contain a seed that has been used by ancient herbalists for

over 2,000 years as a tonic for the nervous system, to manage

stress and to build healthy motor skills and coordination.

Mucuna is most famous for being a herbal source of levodopa

(L-dopa) which is the precursor to dopamine. Dopamine is a

neurotransmitter that is used by neurons to communicate

with other cells. Dopamine is depleted by addictions and

excessiveness in lifestyle, whether it be alcohol, social media,

lust, etc. It is the feel-good “hit” you get when you indulge

in your favourite vice and when tapped out, it is linked with

mood swings, constant shakes, poor memory and an inability

to concentrate.

Mucuna is also a tonic for replenishing the Kidneys (which

govern the brain according to Taoist theory) and builds healthy

hormones and libido; an essential aspect of any brain

upgrading protocol.

RHODIOLA

Rhodiola, the legendary arctic root, is a potent adaptogen,

nervine (calms and tones the nervous system) and neuroprotective

tonic herb that has won its place in our hearts

as one of the best full-body health tonics and brainsupporting

herbs.

It is an important herb in the traditional medicine of Eastern

Europe, Asia and Scandinavia where it has been used to

stimulate the nervous system, enhance physical and mental

performance and improve resistance to high-altitude sickness.

Rhodiola has been categorised as an ‘adaptogen’ in traditional

systems due to its ability to increase resistance to a variety of

chemical, biological and physical stressors, and is noted for

its mood-enhancing properties.

It has been suggested that rhodiola extract promotes the

release of neurotransmitters in the brain stem, thus activating

the cerebral cortex and limbic system (the emotional/memory

creating part of the brain). As a result, cognitive function,

attention, memory and learning may be enhanced.

WHITE PEONY

The root of the white peony is a Yin and Blood-building

tonic that has been used as a nootropic to improve memory

and reduce brain fog for thousands of years. As a Bloodenhancing

herb, white peony tones systemic circulation,

especially to the brain. White peony is very effective at

improving both chemical and age-related memory loss

in low doses (tonic doses). It also helps to support cell

nourishment and conductivity.

Traditionally white peony is used to help reduce the

symptoms of neurological tension (headaches and migraines),

reduce blood pressure and nerve pain, and to prevent

Alzheimer’s and dementia (especially when combined with

ginkgo). It is our favourite tonic herb for nourishing the brain’s

Yin Essence and increasing cognitive function. White peony

is especially helpful at reducing brain fog in women around

menopause and postpartum.


A Memory Practice

- The Method of Loci

One of the oldest mnemonic systems to help remember

things is the ‘Method of Loci.’

A locus is a location, loci is the plural.

The method of loci uses locations of a familiar place (imagined

in memory) as a framework for memory retrieval.

TO USE THE METHOD OF LOCI:

◆ You associate items you wish to remember later with

locations of a familiar room, building or street

◆ Then, to retrieve the information, you mentally “stroll

down memory lane” and visualise the same locations.

If the method works, the information you stored in various

locations will come back with the memory of the location.

To be effective, one must usually visualise an object “doing

something” or interacting in some way with the objects at

a particular location.


Learn More

We wanted to make this PDF a digestible, but comprehensive resource that you are able to

continuously return to for inspiration and support. In saying that, we would love to share more

resources if you wish to dive deeper into the Taoist/Chinese medicine approach to brain health.

SUPERFEAST PODCAST EPISODES

Brain Optimisation and Neurodegeneration

with Jo Grabyn

Mental Health and Adaptogens

with Naturopath Monica Shepherd

Epilepsy and Loving Your Diagnosis

with Lainie Chait

SUPERFEAST ARTICLES

Health Benefits of Nootropic Lion’s Mane Mushrooms

by Dan Sipple

Do You Have A Leaky Brain? By Dan Sipple

Neural Nectar and Its Incredible Nootropic Benefits

The Taoist Brains: Who Are The Tao and

What Is There Philosophy?

Lion’s Mane Farm - SuperFeast Adventures in China

Lion’s Mane - A Mushroom That Improves Your Memory

and Mood


superfeast.com.au ◆ @superfeast

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