Think Big….! You know you should!
You try very hard.
But you have a kind of brain fog.
It is important to eat healthy, not only for our bodies, but also our brains.
What we eat directly affect energy level, mood, and metabolism.
Scans of the brain show that poor nutrition and obesity cause a much smaller release of dopamine, also known as pleasure hormones. When levels are low, a craving for more sugar and fat try to compensate.
Poor nutrition also shows poor effects on the structure of the brain, especially the hippocampus, which is responsible for memory and learning new things.
Poor nutrition can make the hippocampus smaller than normal, increasing the risk of dementia and Alzheimer’s disease as a result.
What foods and lifestyle choices promote brain health? What other brain issues may arise from poor nutrition?
Healthy snacks throughout the day are important for daily brain function. Examples of healthy snacks might include mixed seeds, for exemple sunflower and pumpkin seeds.
These snacks have high amounts of magnesium, potassium, zinc and selenium which are vital for concentration, memory retention and “zen”-attitude.
You’ve heard it a lot of times, but breakfast is one of the most important parts of your day!
Oats are one of the best foods to help fuel your brain with a lasting brain boost. Oats are high in B vitamins which help us out in times of stress.
In result, when we don’t have enough B vitamins stored we may feel lower concentration and memory, irritability, and higher stress levels along with lack of motivation.
“The antioxidants in fruits and vegetables protect the brain from oxidants that damage delicate cell membranes and brain cells, and may cause dementia. Maintaining a high antioxidant level is important for cognition and memory.”
Look for darker colored fruits and vegetables for highest levels.
Include these foods in your diet, do some daily exercise, keep well hydrated and you’ll be well ahead of the game.
Also remember that no kind of food can help if you are not getting enough sleep. Get a good night’s sleep, and when you wake up, select foods that will stimulate your brain.
Typically, we eat with our body weight or heart health in mind, but research shows we should also be eating for our brains.
It is now well known that our food choices influence our memory, mood, general cognitive skills and mental wellbeing.
If we don’t choose the right foods, we’re not going to give our body the right raw materials. That’s why nutrients like omega-3 are so important, because every single cell membrane need to be provided by omega-3.
Otherwise our brain has to find alternatives which don’t provide the same flexibility for the membrane. So you don’t get the same level of brain function you would if you had the correct nutrition.
However, it’s not just omega-3 rich foods that can promote healthy brain function.
For this reason the Mediterranean diet which is rich in vegetables, fruit, lean protein and healthy fats is one of the best diets for optimal brain health.
The MIND Diet, more recently developed specifically to help reduce the risk of Alzheimer’s and dementia, takes inspiration from the Mediterranean diet.
I short, include a wide variety of different coloured veggies on your plate: carrots, capsicum, eggplant, pumpkin, tomatoes just to name a few.
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