by Marie Harger |
One of the obvious health tips for optimal brain wellness and performance is to eat nutritious food. Eating a balanced diet, exercising and getting enough rest are all essential components to feeling good and living a healthy life. There is no doubt food affects the Brain, either to build and nourish or to deplete and reduce function.
The foods we eat may have even more of an influence on how the brain works in its general tone and level of energy and how it handles its tasks the one may realize. Research labs around the country are finding that the right food, or the natural neurochemicals that they contain, can enhance mental capabilities, help concentration, motivation, tune sensorimotor skills, improve and enhance memory, speed up reaction times, reduced stress and possibly prevent the brain from aging.
As a metabolically active organ, the brain needs lots of energy compared to other organs in the body. Important to the proper functioning of the brain is eating the foods that provide enough energy. Junk food (foods such as candy, cake, greasy fried, etc) affects and alters the brains reward system causing addictive behavior. This natural reward system is composed of the network of nerve cells that release feel-good chemicals. When junk food is eaten excessively the brain will have reduced sensitivity to the pleasure centers causing the need and habituation to eat more for the feel-good chemicals to release.
According to research done by the Scripps Research Institute’s Florida facility, when this process takes place the behavior that arises from eating junk food is similar to that of a heroin addict who requires more and more of the drug to feel good and “They lose control,” says researcher Paul Kenny and “This is the hallmark of addiction.”
What food specifically fuels the brain? Dr. Daniel G. Amen, MD has narrowed down the most important foods for the health of the brain.
- Lean protein from fish, chicken, lean pork or beef because they help build neurons.
- Avocados, raw nuts and healthy fats (olive oil), maintain nerve cell membranes and myelin (white fatty substance forming the sheath of certain nerve fibers).
- Whole grains, fruits, and vegetables are important complex, low-glycemic carbohydrates to feel mentally balanced and soothed.
- Berries, or food with lots of antioxidants to help cell energy and restore damage to cells.
Supplements that are essential for Brain health include B vitamins. They minimize fatigue, enhance memory, reaction time, performance and endurance during exercise. B vitamins greatly influence mood and mental performance. Supplementation of Omega 3 fatty acids is extremely important for overall brain cell membranes. They allow for optimal brain function and intelligence performance.
References:
- Amen, Daniel MD. Change Your Brain, Change your Life.
- www.psychologytoday.com/what-is-goo-brain-food
- Science News, November 2009 by Laura Sanders. www.sciencenews.org
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