Brain: Health & Food
Brain Health
Our brain is one of the least understood organs in the human body – it is responsible for cognitive processing, stores our memories and helps regulate functions throughout the body – it’s estimated that the body processes 70,000 thoughts a day!
Brain health is related to a variety of factors, including mental and social stimulation, and is affected by what we’re exposed to in the environment as well as everything we ingest (from food to the information we consume through our eyes/senses).
What makes the brain vulnerable?
Almost all of the cells are in place by age two or three and only a few regions grow new cells after that point. Given that this is a very short time to develop a healthy brain and maintain healthy cells it’s important not to be exposed to environmental pollution.
*The brain may only account for 2% of a person’s weight but consumes 20% of the body’s energy at a rate that is ten times faster than the rest of the body per gram of tissue. This is why our brain requires a constant supply of energy to function, and what you ingest and are exposed to has a direct impact on its processes.
How to better protect your brain
Opt for foods grown organically or with little to no synthetic pesticides
Experiment with chemical-free yard and garden solutions
Assess the construction year of your home and office – check about paint, dust and pollution testing which can be done in your home
Evaluate the ingredients in your everyday self-care as well as cleaning products
Brain Food
The brain needs exercise, social connection and good nutrition to function at its best. Although the right diet can help when it comes to protecting the brain from damage and supporting efficient functioning, primary food – i.e. a fulfilling social life, a stimulating career and education, among others – is also important for good neurological health.
Good primary and secondary food habits are essential to maintain cognitive health and prevent its decline, reducing the risk of Alzheimer’s for example. Some symptoms of impaired brain health include forgetfulness, poor memory, slow reflexes, poor coordination, and difficulty focusing and/or completing complex tasks.
Primary Food
Primary food helps nourish brain health and support cognitive function – just as exercise keeps our muscles fit.
Research shows that:
Participation in social activities among the elderly has a neuroprotective effect, reducing the likelihood of cognitive impairment. Enjoying the company of others and actively participating in groups such as book clubs, visiting friends or family, or volunteering are great ways to flex your social skills and make new connections
Physical activity helps improve cognitive function at any age, but it is especially important for brain health in older adults. It helps reduce the risk of depression and improves cardiovascular health, boosts memory and coordination
Practicing religion or spirituality is positively associated with a reduced risk of cognitive decline – try to start a ritual of taking time for yourself to pray, meditate or find a path that speaks to you
Learning a new language may help to promote cognitive flexibility
Creative hobbies – painting, dancing, playing an instrument – may reduce memory loss
Such activities are a great opportunity to stay connected with yourself and others, for self-expression and to keep your brain challenged.
Secondary Food
Secondary food is that which provides the actual fuel for our brain to function at its best. A diet rich in whole foods that are high in antioxidants and nutritious fats, low in added sugar and processed foods helps to support neurological health.
Research shows that:
The Mediterranean diet – rich in whole foods, healthy fats, low in processed foods – has been shown to slow the progression of cognitive decline
Blueberries increase neurological function among individuals with mild cognitive impairment – so next time you take a smoothie remember to add some!
Flavonols from cocoa may help reduce the severity of age-related cognitive decline – enjoy chocolate with higher and purer percentages of cocoa
As a rich source of antioxidants avocados may help improve cognitive function
Walnuts are a powerful brain food shown to support increased processing time and cognitive flexibility – notice how fruits that look like a certain part of the body actually affect and are good for that part of the body
Green tea may help to reduce the risk of cognitive decline – it is high in antioxidants and helps fight inflammation
Be sure to go for a balance with both your primary and secondary food sources – whenever you can source organic and fresh, move your body, foster meaningful relationships and keep learning!
(for insta: What makes up a healthy life – eating whole foods, exercise, not smoking (preferable), drinking alcohol moderately, fostering positive relationships, managing stress )