Can your diet make you smarter? You bet!
Suzanne Craft, Ph.D., professor of gerontology and geriatric medicine at Wake Forest School of Medicine, found that people who chow down on meals high in sugar and saturated fat for as little as one month, performed poorly on memory tests. Negative changes in brain chemistry can occur after just a few weeks of unhealthy eating. So, eating junk food over a long period of time isn’t just crushing your mood and wreaking havoc with your memory – it might also shatter your ability to learn, reason, and forge new memories!
The “you-are-what-you-eat” mantra has been drilled into us since we were kids. But it turns out that being a junk food junkie may damage your brain in some alarming ways. Researchers suspect that one of the most toxic effects of chronically consuming foods high in sugar and fat may be the suppression of a brain peptide called BDNF (brain derived neurotrophic factor), which is involved in memory formation and learning. A toxic diet initiates a cascade of chemical reactions that promote inflammation in the brain, which can damage cells and disrupt connections between neurons – meaning you’re less able to make new neural connections, you’re less able to activate your memories, and you’re less able to focus. In other words, keep hitting the drive through, and eventually you could not only forget where you put the car keys, but also what kind of car you’re driving!
We still don’t know how long it takes for the effects of eating too much junk food to permanently impact our health, but scientists say taking action now can stave off losing our minds in the future.
If our diets don’t change, we may see rates of Alzheimer’s continue to rise in tandem with diabetes, which has more than tripled in the past three decades. We will be left with a population, full of failing bodies and failing minds!
Most people eat for taste, convenience, their waistline … but, eating for your brain is a lot smarter. Neurologist Jeff Victoroff, MD., author of Saving your Brain, says, “The brain needs certain nutrients to survive and flourish. The foods you choose everyday affect alertness, energy levels, emotional stability and, in the long run, the likelihood of mental decline”.
In order to keep your grey matter functioning at its optimum level, your diet should be rich in fruit and vegetables (no surprise here!). The best brain boosting vegetables are considered to be dark, leafy veg like spinach, sprouts, broccoli and cauliflower. Best options for brain boosting fruit are blueberries, cranberries, strawberries plums, avos, red grapes, cherries and kiwi fruit.
Fish high in Omega-3 fatty acids is considered the ultimate brain food – sardines, salmon, tuna, trout, herring and anchovies, are good options – and carbohydrates with a low glycemic index. Why? Well according to Victoroff, fresh fruit and vegetables are good for vascular health, which in turn increases blood flow to the brain. Studies have also shown that Omega-3 fatty acids help to improve your cognitive functions.
Chocolate, or its source, cocoa beans, is a great boost to brain power. Research found that chocolate, especially dark chocolate, is rich in “flavanols”, which boosts blood flow to the key areas of the brain around 2 to 3 hours after consumption. This is one “superfood” where more is not better. Unfortunately you have to do this one in moderation.
Also, drink plenty of water. Seeing as around 80% of the brain is made up of water, it doesn’t take a brain surgeon to see that keeping the brain hydrated will keep it functioning at optimum levels. Try to drink at least 2 litres of water a day.
He also adds that one alcoholic drink a day is good for the brain (score!), while anything more than three can be harmful.
Other things you can do to keep your brain in shape, says Victoroff, include taking a brisk 30 minute walk every day, getting professional help for depression and keeping your brain active through work, hobbies or studying.
Since your brain gobbles up about 20% of your daily calorie intake, choose brain-healthy foods to sharpen your mind, increase your brain power, repair memory loss, and improve thought processes.
Source: www.webmd.com, www.dailymail.co.uk, www.prevention.com, www.womanshealthmag.com, bebrainfit.com, www.oprahmag.co.za, www.realbuzz.com
DISCLAIMER: The information on this website is for educational purposes only, and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional.
