Knowing what foods we should and shouldn’t be eating can be really confusing, especially when it feels like the advice changes regularly. However, evidence suggests that as well as affecting our physical health, what we eat may also affect the way we feel.
Improving your diet may help to:
- Improve your mood
- Give you more energy
- Help you think more clearly.
Like an expensive car, your brain functions best when it gets only premium fuel. Eating high-quality foods that contain lots of vitamins, minerals, and antioxidants nourishes the brain and protects it from oxidative stress — the “waste” (free radicals) produced when the body uses oxygen, which can damage cells.
Diets high in refined sugars, for example, are harmful to the brain. In addition to worsening your body’s regulation of insulin, they also promote inflammation and oxidative stress. Multiple studies have found a correlation between a diet high in refined sugars and impaired brain function — and even a worsening of symptoms of mood disorders, such as depression.
If your brain is deprived of good-quality nutrition, or if free radicals or damaging inflammatory cells are circulating within the brain’s enclosed space, further contributing to brain tissue injury, consequences are to be expected.
Eating regularly
If your blood sugar drops you might feel tired, irritable and depressed. Eating regularly and choosing foods that release energy slowly will help to keep your sugar levels steady. Snacking between the meals must be avoided.
Staying hydrated
If you don’t drink enough fluid, you may find it difficult to concentrate or think clearly. You might also start to feel constipated (which puts no one in a good mood).
Getting your 5 a day
Vegetables and fruit contain a lot of the minerals, vitamins and fiber we need to keep us physically and mentally healthy.
Eating a variety of different colored fruits and vegetables every day means you’ll get a good range of nutrient
Looking after your gut
Sometimes your gut can reflect how you are feeling emotionally. If you’re stressed or anxious this can make your gut slow down or speed up. For healthy digestion you need to have plenty of fiber, fluid and exercise regularly.
Healthy gut foods include: fruits, vegetables and wholegrains, beans, pulses, live yoghurt and other probiotics.
Getting enough protein
Protein contains amino acids, which make up the chemicals your brain needs to regulate your thoughts and feelings. It also helps keep you feeling fuller for longer.
Protein is in: lean meat, fish, eggs, cheese, legumes (peas, beans and lentils), soya products, nuts and seeds.
Managing caffeine
Caffeine is a stimulant, which means it will give you a quick burst of energy, but then may make you feel anxious and depressed, disturb your sleep (especially if you have it before bed), or give you withdrawal symptoms if you stop suddenly.
Caffeine is in: tea, coffee, chocolate, cola and other manufactured energy drinks
Eating the right fats
Your brain needs fatty acids (such as omega-3 and -6) to keep it working well. So rather than avoiding all fats, it’s important to eat the right ones.
Healthy fats are found in: oily fish, poultry, nuts (especially walnuts and almonds), olive and sunflower oils, seeds (such as sunflower and pumpkin), avocados, milk, yoghurt, cheese and eggs.
Supplement information that could support Brain health:
- Vitamins B1, B2, B6, B9 (folate), and B12 are important for brain health among B-vitamin complex
- All Fat soluble vitamins like A, D, E and K play big role in brain health
- Omega 3 Fatty acids high in EPA and EHA
- Zinc and Magnesium
A Multivitamin covering all vitamins and main minerals would generally compensate most of the micro nutrient needs
A dedicated Vitamin D3 + K2 supplement for maintenance
*Do read the Disclaimer