Food for brain

Lack of natural food without chemical additives, clean water, fresh air are the main causes of diseases of internal organs today. But it rarely occurs to anyone that there is a direct link between lifestyle and brain health as there is between smoking and the development of lung cancer or poor diet and obesity.

Our brains are very sensitive to what we eat. Neuroscientist David Perlmutter is convinced of this, who proved that the right diet is the key to good memory, high intellectual abilities and healthy old age. Based on his research, he wrote the book “Food and the Brain”, from which we provide some tips.

The diet of our hunter-gatherer ancestors was much healthier than ours. The basis of their meal was made up of greens, roots, meat of small animals. They ate grains of plants only in times of famine. When man began to cultivate the land, food preferences changed: crops became the basis of the diet.

And these are natural “enemies” on our table. These include lectins (gluten from rye, barley and wheat) – these are special protein compounds that are found in plant seeds. They negatively affect the intestines and, getting into our body, can even destroy cells and disrupt the brain. And this is not only refined rice, flour and pasta, but also those grains that we consider healthy food, such as flour or sprouted grains. They can also damage the brain and even accelerate the aging of the body.

Gluten and other carbohydrates can even cause disturbances in the nervous system. At first, you will feel a little ailment (headache, anxiety), but gradually all this can develop into such serious disorders as depression or dementia.

Today it is scientifically proven that without cholesterol, the brain cannot function normally, and low levels of it can cause disease.

The claims that lowering your cholesterol will make you healthier are just a myth. Dutch scientists conducted a study (it lasted 10 years). It was attended by 724 people over the age of 89 years. It turned out that every time cholesterol rises by 39 units, the risk of death decreases by 15%. At the same time, high cholesterol levels do not in any way affect the likelihood of developing coronary heart disease, and people with low cholesterol are much more susceptible to cancer and infections.

Probiotics are a good way to combat stress, anxiety, and depression. In addition, they are able to improve brain function. These substances not only promote good digestion, but are also involved in the transport of neurochemicals such as serotonin, dopamine and nerve growth hormone. All of them are needed for the efficient functioning of the brain.

Don’t forget about vitamin D. Many people believe that it helps to strengthen bones and increase the amount of calcium in the body, but this is not its only property. Vitamin D is able to activate the brain. The central nervous system contains receptors for this vitamin, and it can protect neurons from harmful free radicals.

Fish contains substances that strengthen the brain. This is once again confirmed by a large four-year study involving more than 8000 people (first reported on this study in the journal Neurology in 2007).

Scientists wanted to find out if there is a connection between diet and acquired dementia, as well as how the consumption of fish and healthy oils, which contain omega-3 fats, affects the work of the heart and brain.

The result was amazing. People who completely eliminated fish from their diet were 37% more susceptible to brain disease. For those who eat fish every day, this risk is reduced by 44%. It’s the same with vegetable oils: if you consume them every day, the risk of brain diseases will be reduced by 60%.

A full meal is essential, but for many it is a real luxury, because there is not enough time for anything. It can be substituted for snacks, but it is important to choose the right foods for that. Nuts, fresh vegetables, or fruits are great options to help relieve hunger and boost brain efficiency.

Pay attention to the apples. After all, it is not for nothing that folk wisdom says that one apple replaces a trip to the doctor. Therefore, eat whole fruits for dessert or in between meals.

Remember to keep your body hydrated: purified water is best for this. The amount you need depends on your weight. A person who weighs 70 kg needs to drink 9 glasses of water a day. Tea and coffee are quite appropriate. But remember: if you drank a cup of coffee or tea, add 350-450 g of water to it. That is, 3 cups of tea a day plus a liter of water.