Is it possible to “boost” our brain performance through what we consume? There must be some obvious truth to the theory, “We are what we eat”, (i.e. obesity, certain diseases and health conditions are the result of poor food choices that lack proper nutrition) but how does that affect our brain? Better yet, haven’t we all met people who are “scary smart” but also abuse their bodies, too? And at what point is a “bad” choice going to cause long term damage to my brain?
Here’s what I have found to be true:
*Food/beverage can positively affect our body’s ability to perform, creating positive balanced energy, response and overall performance
*Simple carbohydrates are made up of one or two molecules, provide glucose (sugar), quickly metabolizing once it enters into our blood stream and can give us a temporary elevated feeling, either over stimulating our behavior and/or depressing our mood, reaction and response time (i.e. caffeine stimulates, alcohol depresses). Simple carbs lack fiber, cause a high/low effect and should be avoided.
*Complex carbohydrates are sugar molecules strung together, a good source of fiber, digest more slowly, providing the healthier choice in food for our brains performance (helping us sustain a balanced level of energy versus rise and fall energy levels)
*Abusing drugs and alcohol can cause long term irreversible brain damage
*Saturated and Trans fats lead to diseases that ultimately affect our brain (i.e. Alzheimer’s/Dementia)
*Increasing oxygen to the brain provides needed hormonal balance for the brain to not only feel good but to also be balanced (i.e. endorphins)
Just the same as you can eat nutritionally for weight loss or gain, you can eat nutritionally for brain power and balance. Certain foods provide the brain with nourishment, helping to rebuild, restore and replenish different aspects of the brains ongoing rejuvenation.
*Balanced diet – We’ve all heard, “Breakfast is the most important meal of the day”, right? “But why”? Usually, if you’ve had a good night’s sleep you awake rested and restored due to the replenishment of your serotonin levels (feel good hormones). Because you awake feeling good, you may tend to skip breakfast. That’s where the problem begins. Break-fast breaks the fast your body has gone through during the previous 8+/- hours of sleep. The body must have balanced fuel to run properly. Breakfast starts our “engine” running, providing the first “fuel injection” of our day. Foods like whole grains, fruit, low-fat or fat free dairy provide the balanced nutrition our body needs. Lean protein (i.e. organic brown eggs) helps to sustain our energy while preventing the “crash and burn” effect that can happen after consuming some carbohydrates (i.e. fruit). Our body’s are built to be “smart” and will slow down our metabolism when we starve them. The hypothalamus regulates our metabolism and depends heavily upon our consumption for its response. Skipping breakfast and not continuing the fueling process (i.e. healthy snacks/lunch/dinner) results in seeing very little consistency in your overall performance throughout the day.
*Exercise – The food we consume is considered fuel for a reason; it’s meant to feed our body as we physically/mentally/emotionally perform. If we aren’t being physically/mentally/emotionally engaged, then why do we need fuel? Unless you’re in a coma, you need to balance your nutrition along with your physical activity level on a daily basis. Doing one well does not negate doing the other. Exercise is not only for physical results (strength, resistance, muscular rejuvenation, mental balance, etc.) it is for our brain, which in turns feeds our body’s transmitted signals throughout the day. Endorphins are released through the pituitary glands and hypothalamus in vertebras during physical activity. When we exercise regularly we release these “feel good” hormones, benefiting both from the results of exercise and the impact of mental/emotional balance.
Healthy food for our brain includes:
*Complex carbohydrates – Dense carbs (i.e. walnuts, almond, whole grains)
*Complex carbohydrates that have a low GI (Glycemic Index) rating – Berries (i.e. blueberries), citrus (oranges), apples
*Omega 3 Fatty Acids – Consuming at least two servings of fish (i.e. Salmon, Tuna, Herring) a week have been linked to lowering the risk of dementia and stroke
*Vitamins E, C, Q10, lipoic acid all great supplements to take if you are in need of them because the nutrition from your diet doesn’t provide enough of them naturally. Always EAT your nutrients first through the food you consume and then supplement what you need.
Quick Tips for Wellness: Food for the brain comes through balanced nutrition and exercise.
Quick Tips for Wellness, Pat Ferguson, Copyright © 2011, All Rights Reserved
No comments:
Post a Comment