Health
How to eat to improve your brain health
It was once believed that: brain I was in control. The commander of our bodies, it was widely thought to be an overlord who tells everything else what to do while thinking noble thoughts or, in my case, daydreaming. .
As time and research progressed, it became clear that this was not the case. It has become clear that our brains are not just a series of slimy ropes sending electrical impulses and coldly directing our organs, muscles and tendons, but rather communicating with them. . Especially our intestines.
In fact, according to Dr. Stephanie J. Moore, a clinical nutritionist, our gut is more of a master of our brain, and that “more information is sent from the gut to the brain than from the brain to the gut.” 4 times more.”
Moore believes that the gut is the cradle of brain health, which in turn leads to good mood, good energy levels, and good health. mental healthand more — to which she dedicates her latest book. Let's eat brain happilypursues developing a better brain through the gut.
This intrigued me. At the end of the year I always have a headache, not only because I've long suspected that it's because I've eaten too many mince pies and wanted to be sure, but also because of the idea of catering meals to keep me energized. . Further caution appeal. So I wanted to know exactly what to stock.
Moore's response to my mince pie dilemma was, fortunately, not to say I shouldn't have eaten anything (blasphemy), but rather to focus on getting enough. nutrients. “Without these, the brain simply cannot function well or even grow. And in the short term, it can lead to brain fog, difficulty concentrating, poor memory, and general fatigue.” However, if this continues, there is a risk of neurodegeneration and an undernourished brain may develop over several decades. dementia Or Parkinson's disease. ”
More kale now available. And it looks like he's biting. Moore recommends keeping these rules in mind if you want to be smart.
As a woman with a big appetite, I was overjoyed by this. Moore advised: “The brain is incredibly starved for nutrients and energy, so if you don't eat enough or eat nutrient-poor foods, your gut and brain can suffer.” She says that at least one meal each day includes “mostly healthy unprocessed foods, a variety of colorful plant foods, and natural protein sources such as fish, eggs, meat, soy, beans, and lentils.” We suggest that you check that it is included.
“A dehydrated brain is an anxious brain,” Moore says. The answer to this problem is not only to remove dehydrating factors such as alcohol, but also to be well hydrated in the morning after many hours of sleep. “This is so important that before you drink coffee or tea, promise yourself that you'll drink a large glass of room-temperature water with a little lemon or rhine juice and a pinch of salt.”
Moore says this is “essential” and “our brains get rid of the toxins and plaque that build up every day during quality periods.” sleep” You may not want to read this, but she repeats the oft-told adage that we really need to step away from our digital devices to prepare for the all-important sleep. “Our digital devices can overstimulate our nervous systems and are one of the most common causes of poor sleep at night and sluggish brains the next day.”
If you're like me, you have a few favorite vegetables that you buy every time you shop. Professor Moore says this is a mistake, and to keep our gut microbiome happy and balanced, we need to “eat as much of a variety of plant-based foods as possible, rather than eating the same thing over and over again.” “We need to incorporate a variety of things,” he said. She encourages colorful fruits (like berries, kiwi, and green apples) and bitter leaves like arugula, watercress, and chicory. That's because they contain “powerful prebiotic fibers that feed important gut microbes.”
All good medical clinics I've ever been to Although we often talk about mastication, mastication does not actually occur. We will redouble our efforts. “No matter how great your diet is, if you don't take the time to chew and concentrate on your food, your ability to digest and absorb essential nutrients from your food will be impaired, and you'll end up ingesting large amounts of undigested food.” Food particles entering the intestines can disrupt digestion and cause bloating and discomfort due to intestinal dysbiosis, resulting in an “unfavorable” intestinal environment. Internal bacteria compete with good bacteria, and this is especially true for poorly digested proteins. ”
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5 foods that are best for brain health:
Years ago, Moore told me that eggs are the perfect food to carry around. Since then, I've started carrying boiled eggs with me whenever I travel or find myself in a situation where I don't have them. Try your hand at your favorite food. Not only is it easy to throw in your handbag, she says, but it's especially good for your brain. “These are highly absorbable proteins that are needed to repair tissue, make enzymes that promote digestion, and are a core component of brain chemistry.” And egg yolks are a good source of choline, which helps the brain It is needed to produce acetylcholine, a neurochemical important for anxiety and general brain health. ”
Think mackerel, sardines, and herring. “These small fish are rich in omega-3s, essential and brain-healthy fats, without the severe toxicity of larger fish like tuna.”Also a good source of protein. there is.
This food group, which includes broccoli, cauliflower, cabbage, and the cruciferous superstar broccoli sprouts, is said to be “rich in nutrients, rich in excellent prebiotic fiber that feeds your gut microbes, and rich in its antioxidant properties. Its anti-inflammatory properties help protect the gut environment from oxidative damage to the brain. ”
Please feel free to scatter! “Pumpkin seeds have a good content of zinc and magnesium, which are important for the gut and brain.” They also contain healthy fats, since the brain is mostly made up of fat. It's best to consume it as part of a meal, Moore says.
… or cocoa nibs/very strong chocolate Furthermore, it is over 75% cacao. According to Dr. Moore, “High concentrations of magnesium, which calms the nervous system, polyphenols, which feed gut microbes, and tryptophan, a precursor to the 'happy' brain chemicals serotonin and anandamide (our It increases oxytocin, the brain chemical of love and connection.”
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