Heres something to think about: food doesn't only feed your body it feeds your brain.
Aside from adding some uncomfortable credence to the idea that "you are what you eat", it is a powerful motivator to assess your food choices and look at incorporating nutrients that will nourish your body and mind.
Vitality doesn't only refer to your physical ability to keep feeling well and full of energy, it also relates to your mental alertness and ability to maintain a good level of cognitive functioning on a daily basis. Treat your brain like royalty and it will reward you with improved memory, stronger reasoning, and a greater level of focus, alertness and performance.
But an all too common experience is that rather than mental acuity, people are feeling tired, sluggish, brain fog and difficulty focusing over a long term period. Not to mention rising rates of mental health concerns. But there is more within our power than we think. There is a lot you can do to give your brain the royal treatment.
Research has identified that exercise has a large role to play in upholding cognitive function. This is logical and valid at face value, as exercise increases blood flow and oxygenation, and a brain that breathes is a brain that functions well. Sufficient sleep is also essential - another obvious factor. Sleep allows your mind to rest, incubate, recover, remove toxins and much more (but we will discuss that in another post). Another major factor, partially linked to the current post is the role of the microbiome in brain health, but this also deserves a post of its own.
Finally, research has identified several foods that can help build healthy brain function. These include:
Leafy greens - Popeye was onto something... while popeye used leafy greens to grow braun, research shows that spinach actually helps to grow brain!
Leafy greens such as spinach, kale, pak choi etc are great for your brain. Their antioxidant properties, their flavonoids and their anticholinesterase activity may protect against alzheimers. Not to mention the B-vitamins found in leafy greens that are found to be associated with brain health.
2. Omega 3 -The omega is the alpha when it comes to brain health. Omega-3 fatty acids are a group of polyunsaturated fatty acids (EPA and DHA) that are important for a number of functions
in the body. The primary and best source of these are from fatty fish such as salmon and seafood but for those who don't partake, you can get some omega3 from flaxseed or avocado. Omega 3 seems to have benefit for preventing neurodegenerative disease.
3. Berries: Research suggests that the flavonoids in berries and cocoa may protect against neurodegeneration and may help improve memory. In fac, "the neuroprotective actions of dietary
flavonoids involve a number of effects within the brain, including a potential to protect neurons against
injury induced by neurotoxins, an ability to suppress neuroinflammation, and the potential to promote memory, learning and cognitive function".
4. Caffeine - Anyone who has left a big project, or deadline for the last minute instinctively knows the value of caffeine on brain function. In fact many people feel the value of caffeine every day they wake up, or every afternoon slump. Luckily there's research to back this all up.
Caffeine has many positive actions on the brain including: increased alertness and well-being, enhanced concentration, and improved mood. Over the long term caffeine can enhance cognitive health, it may help protect against cognitive decline and reduces the risk of stroke. Research also indicates that caffeine may enhance memory.
5. Walnuts: Research has shown that eating walnuts is linked to reduced oxidative stress and improved antioxidant defence. It has been shown to improve cognitive performance.
A diet rich in walnuts also seems to show benefits in terms of memory, learning, motor coordination and locomotor activity. It may even help lower anxiety. Eating walnuts can help increase neurogenesis, which is the creation of new neural pathways and connections.
Additionally, walnuts appear to have a role in reducing the risk of neurodegenerative diseases.
These foods are easy ways to help improve brain function and long-term brain health. Adding these to your daily diet can help you protect your brain. There's some references and reading below for some extra food for thought.
Jie F, Yang X, Wu L, Wang M, Lu B. Linking phytosterols and oxyphytosterols from food to brain health: origins, effects, and underlying mechanisms. Critical reviews in food science and nutrition. 2022;62(13):3613-3630. doi:10.1080/10408398.2020.1867819
Ahmmed, M. K., Ahmmed, F., Tian, H. (Sabrina), Carne, A., & Bekhit, A. E. (2020). Marine omega‐3 (n‐3) phospholipids: A comprehensive review of their properties, sources, bioavailability, and relation to brain health. Comprehensive Reviews in Food Science and Food Safety, 19(1), 64–123. https://doi-org.ezproxy.iielearn.ac.za/10.1111/1541-4337.12510
Derbyshire, E. (2018). Brain Health across the Lifespan: A Systematic Review on the Role of Omega-3 Fatty Acid Supplements. Nutrients, 10(8). https://doi-org.ezproxy.iielearn.ac.za/10.3390/nu10081094
Kerdiles, O., Frédéric Calon, & Sophie Layé. (2017). Omega-3 polyunsaturated fatty acids and brain health: Preclinical evidence for the prevention of neurodegenerative diseases. Trends in Food Science & Technology, 69, 203–213. https://doi-org.ezproxy.iielearn.ac.za/10.1016/j.tifs.2017.09.003
Casertano, M., Fogliano, V., & Ercolini, D. (2022). Psychobiotics, gut microbiota and fermented foods can help preserving mental health. Food Research International, 152. https://doi-org.ezproxy.iielearn.ac.za/10.1016/j.foodres.2021.110892
Spencer, J. P. E. (2009). Flavonoids and brain health: multiple effects underpinned by common mechanisms. Genes & Nutrition, 4(4), 243–250. https://doi-org.ezproxy.iielearn.ac.za/10.1007/s12263-009-0136-3
Chauhan, A., & Chauhan, V. (2020). Beneficial Effects of Walnuts on Cognition and Brain Health. Nutrients, 12(2). https://doi-org.ezproxy.iielearn.ac.za/10.3390/nu12020550
Poulose, S. M., Miller, M. G., & Shukitt-Hale, B. (2014). Role of Walnuts in Maintaining Brain Health with Age. Journal of Nutrition, 144(4), 561S–566S. https://doi-org.ezproxy.iielearn.ac.za/10.3945/jn.113.184838
Jiraungkoorskul, W. (2016). Review of Neuro-nutrition Used as Anti-Alzheimer Plant, Spinach, Spinacia oleracea. Pharmacognosy Reviews, 10(20), 105–108. https://doi-org.ezproxy.iielearn.ac.za/10.4103/0973-7847.194040
Nehlig, A. (2016). Effects of coffee/caffeine on brain health and disease: What should I tell my patients? Practical Neurology (BMJ Publishing Group), 16(2), 89–95. https://doi-org.ezproxy.iielearn.ac.za/10.1136/practneurol-2015-001162
Spencer, J. P. E. (2009). Flavonoids and brain health: multiple effects underpinned by common mechanisms. Genes & Nutrition, 4(4), 243–250. https://doi-org.ezproxy.iielearn.ac.za/10.1007/s12263-009-0136-3
Zhang, R.-C., & Madan, C. R. (2021). How does caffeine influence memory? Drug, experimental, and demographic factors. Neuroscience & Biobehavioral Reviews, 131, 525–538. https://doi-org.ezproxy.iielearn.ac.za/10.1016/j.neubiorev.2021.09.033
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