Everyone knows it is important to eat a healthy diet. We hear and read about it all the time. Yet 1 in 3 women and 1 in 4 men are now considered obese in the United States. Why?
Why do we fail to see or understand the urgency of healthy food choices when it affects our bodies and our minds.
NUTRITION SUPPORT FOR YOUR BRAIN
Regardless of age, if you are overweight degenerative diseases like diabetes, high blood pressure, heart attack or dementia may be looming in your near future. So what's stopping you from making better food choices? Let's take a look at your eating habits?
Do you still cook the same way gramma did? How often do you get take-out? Is deep-frying still your preferred cooking method? What snacks do you turn to when feeling overwhelmed or stressed? Do you drink coffee loaded with sugar and cream every day? And where is sugar in the list of ingredients of the foods on your grocery list?
But the biggest question of all: why won't you make important changes?
Is it easier to just ignore the problem?
Does it seem too complicated to think about?
Are you lost on how to start or concerned about expense?
Have you tried and failed before?
But what will your answers to these same questions be when your health breaks down? Undoubtedly you will now be faced with medications -- with all their side-effects often even creating greater problems. Things will definitely become more complicated, more time-consuming, more frustrating, and more expensive.
It is time to reflect and decide to take action -- before illness strikes and destroys your quality of life.
Just like when learning to walk, begin with baby steps!
There are simple choices. Check out this list of wonderful and delicious foods. Start by eliminating just one unhealthy food per week like fried chicken, pizza or french fries, and swapping it out for one these foods.
Blueberries
Berries are the best fruit to eat for brain health, but blueberries are the grand daddy of them all because they are choc-a-block full of antioxidants which help decrease the risks and effects of degenerative brain diseases like Alzheimer's and dementia. Studies show berries help protect the brain from oxidative stress and improve learning capacity and motor skills.And fruits with red skins like grapes contain resveratrol which is another powerful antioxidant that is very good for the brain. Resveratrol makes red wine red and that’s why red wine is also said to be good for the brain. Add 1 cup of any combination of berries to your diet every day.
Wild Salmon
Fish, especially salmon, have the highest content of omega-3 fatty acids of all the foods available to us and it’s a lovely source of lean protein and healthy fats. Omega-3's aid in brain function and also act as an anti-inflammatory. Try adding a 4 oz serving to your diet 2-3x times per week.Avocados and Healthy Oils
Avocados are full of monounsaturated fats which decrease blood pressure and help regulate healthy blood flow. Since avocados are also high in calories, stick to 1/3 of an avocado per day. Or simply add a tablespoon of one of these plant-based healthy fat oil to your daily smoothie: avocado, olive, coconut, canola, peanut, safflower and sesame oils.
Beans
Kidney, pinto, black, green and lima beans are all really good for us. Beans help regulate blood sugar, or glucose, which is fuel for your brain. And because the brain can’t store glucose, beans provide a steady supply to keep it performing well. They’re also high in fiber which is great for our gut, now considered the body's second brain. We recommend 1/2 cup of any type of bean daily or three 1-cup servings a week.
Nuts and Seeds
Bright Colored and Green Leafy Vegetables
Spinach, kale and other salad greens are power greens for the brain. Try to add 6 servings every week. Also add a variety of other bright colored vegetables to your diet like carrots, cabbage, Brussels sprouts, eggplant, or pumpkin...just to name a few. Vegetables are a particularly nutritious food, but it’s not just relying one particular vegetable -- it’s important to mix it up.
Pomegranate Juice
Chock full of antioxidants which inhibit free radicals that candamage the brain. However, pomegranate juice is high in sugar, so 2 ounces a day can provide you with antioxidants without taking in too much sugar.
Dark Chocolate
Coffee
It is now proven that moderate intake of coffee (less than 4 cups/day) can increase alertness, attention, and cognitive function (mostly with longer or more difficult tasks) and it can elevate mood. Also the caffeine in coffee has been associated with less depressive symptoms, fewer cognitive failures, and lower risk of suicide. But too much coffee can cause stomach distress so cut back as needed. And too much caffeine can cause the jitters and contribute to anxiety, so simply switch to decaffeinated coffee as needed.Brewed Green Tea
Polyphenols give green tea its bitter taste but are powerful antioxidants associated with preventing cancer and heart attacks, and it may help protect against Parkinson's disease and other brain disorders. Polyphenols can also boost availability of the important brain substance dopamine, which is a signaling substance in brain circuits, and is crucial to creating positive mood states. Like coffee, caffeine found in freshly brewed hot or iced tea can improve your memory and focus. It also causes a release of endorphins which can elevate mood. Aim for 2-3 cups per day.Micronutrient Supplements
Sadly, the nutritional quality of our foods has gravely diminished over past decades due to soil depletion and the introduction of pesticides, poor crop rotation, and agricultural commercialization. Today, one would have to eat a huge amount of food at each meal to obtain all the needed nutrients our body requires to maintain good health.
Luckily we can turn to good quality vitamins and minerals supplements. But they must be bioavailable to reach the brain and supply all vitamins and minerals in the proper balance.
Endless Great Choices
In a hurry? Grab your micronutrient capsules, quickly blend a smoothie of delicious berries/banana/protein powder/milk and toast up a slice of whole grain gluten-free toast spread with yummy peanut or almond butter. There are gobs of options.
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