We’ve heard the saying that “we are what we eat” since we were little children. We know that food is important for building strong bodies, but we never really talk about how food affects the brain. A healthy brain diet can protect it from damage and help with repair. It can also reduce the effects of aging, like memory decline and diseases like Alzheimer’s and Dementia.
We don’t quite have a “brain diet” yet. However, the Rush University Medical Center has come up with the MIND diet to help prevent Alzheimer’s. This diet combines the Mediterranean diet and the DASH diet. This is a good sign and shows that following a healthy diet for your body, tends to be a healthy diet for the brain. As I mentioned, the Mediterranean diet shows up in several articles as a suggested diet for brain health. Honestly, the Mediterranean diet is popping up as a gold standard diet in several recent articles for various health conditions. This diet has been around long enough to prove its validity.
[quote]Another thing to consider, serotonin, which regulates sleep, appetite, mood and pain, is produced in the gut. This shows that our diets can play a major role in our mental health.[/quote]
Risk factors for brain disorders include over-feeding, high calorie, low fiber, high refined sugars, low antioxidant diets—basically, a typical Western diet. Sedentary lifestyles and emotional stress can also have a negative effect. These diets can affect insulin regulation and promote inflammation and oxidative stress on the brain. Insulin regulation is a big deal. Alzheimer’s disease is now being referred to as Type 3 diabetes, and diet plays a major role in the disease management. Another thing to consider, serotonin, which regulates sleep, appetite, mood and pain, is produced in the gut. This shows that our diets can play a major role in our mental health.
An ideal diet will include Omega-3 fatty acids, particularly DHA. This is found in foods such as fatty fish, flaxseeds, chia seeds, and walnuts. Fruits and vegetables are encouraged for their antioxidants and polyphenols. Spices such as turmeric, cinnamon and ginger provide antioxidants and anti-inflammatory properties. Whole grains are a source of B vitamins, and for my ladies, dark chocolate for the flavonoids. Wine and caffeine-rich beverages, like coffee and tea also have antioxidants that have proven to be helpful.
Prebiotics and probiotics can also be helpful since they play a role in gut health. Popular ones include kombucha and yogurts. With the popularity of the Keto diet it’s important to discuss the varying fats. While unsaturated fats and Medium Chain Triglycerides (MCTs) have been beneficial for brain health, saturated fats can be detrimental.
So, what does all of this mean? Don’t stress out about a brain diet, but try to eat a diet that is healthy for you overall. Try to focus on a well-rounded diet that includes fruits, vegetables, nuts-specifically walnuts (they also look like brains, too) and whole grains. Once you have the bases covered, try to add things that may not have been a part of your diet. This might include probiotics from fermented foods or beverages, spices or omega-3 rich foods. Don’t forget the importance of exercise and stress management, as well. Let’s choose nutritional habits that help us to look good. A diet where we feel good physically and mentally and have the ability to remember all of this for as long as we can.
For more information, visit the Whole Brain Health.
This article was originally posted on April 16, 2019.
Michelle Maxwell is a Registered Dietitian and Certified Diabetes Care and Education Specialist. She received her B.S. in Dietetics and M.S. in Nutrition and Food Science from The Florida State University.
