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Smart Eating for Brain Health

The brain works non-stop, even while we sleep, so we must feed it the right nutrients to help us concentrate, stay motivated, improve our memory and even prevent mental deterioration.  Here are key ways to make sure our brains continue humming along:

•    Take fat!  Not just any type of fat, though.  We need fatty acids, specifically omega-3s, that actually keep the brain running properly, helping tremendously to enhance cell-to-cell communication and protect brain cells.  The most widely available source of omega-3 is fish, but mega-doses of omega-3 is also found in flax seed (the biggest botanical source), as well as walnuts and butternuts.
 
•    Get enough complex carbohydrates, especially at breakfast time.  Complex carbohydrates fend off hunger pangs, so you have energy for a longer time.  They help stabilize your blood sugar, improving brain function.  One of the best sources of complex carbohydrates is fruit.  It gives you a great kick at the start of the day, and levels off slowly so you feel energized longer.  Berries and citruses are highest in complex carbohydrates and antioxidants—which help fight cancer—as are whole grain items.  Whole grains are shown to improve cardiovascular health, so you’ll be pumping more blood to all your organs, including the brain.  Check out Hodgson Mill’s array of healthy complex carbohydrate foods, and you’re set for an effective brain-boosting menu.

•    Be sure to add protein to help you sustain that energy level.  Protein breaks down into amino acids in the digestive system, and research has shown that some types of amino acids can improve alertness and mental agility.

•    Consider eggs occasionally, perhaps twice a week.  Egg yolks have a special nutrient that has been proven to boost brain power by making the brain work faster.  Aside from being an excellent source of protein, eggs also have vitamins like choline, a fat-like B-vitamin that has been shown to enhance memory and minimize fatigue.

•    Vitamins are important.  Folic acid, vitamin B12, and vitamin B6 are believed to improve the ability to recall information.  Leafy greens such as spinach and lettuces, as well as dried beans, peas, and sunflower seeds are great natural sources.

•    A larger lunch is better than a big dinner.  Eating a heavy meal before going to bed can disrupt your sleep, but a lighter meal will help you get more rest at night.  During sleep, the brain goes into ‘repair-mode’ to organize information assimilated during the day.

•    Hydrate.  The brain is 75% water, and needs a steady supply of it.    Dehydration can affect cognitive ability; a dehydrated brain causes the release of the stress hormone cortisol, responsible not just for an increase in the body’s fat storage and muscle depletion, but also for negating the brain’s ability to store and create information.
The way we feel and how well we concentrate often have to do with what we eat.  These simple steps go a long way in helping you deal with life’s daily challenges physically as well as mentally.  Hodgson Mill joins you in the goal of lifelong health!