Healthy Brain, Healthy Kitchen
We are all worried about our brain health, young and old alike.
Eating good food for the body and brain health matters as we see a cognitive decline with age. Staying mentally sharp and focused and having a good memory is the key to feeling good and happy.
There is a strong interconnection between the gut and the brain, and by just focusing on nurturing our bodies with nutritious foods, we help take care of both aspects. An excellent way to understand this connection is when you have to decide about something essential or the feeling of having "butterflies in your stomach" or nervousness; you're likely getting signals from an unexpected source, you guessed it right from your second brain, your gut. The inner-hidden walls of the digestive system, this "brain in your gut," is fundamentally changing modern medicine and the science of understanding the links between digestion, mood, and brain health.
The food you eat can severely impact the entire body, along with your brain. You can protect it by making the right food choices or spurring inflammation that activates decline.
Modern Science Perspective: The Brain and Gut Connection
How? Research studies show that the brain and gut are connected. The stomach is called our second brain, which manages and controls our digestion; the moment we chew and swallow food, the food breaks into tiny particles, releasing enzymes and blood flow for nutrient absorption and elimination. Thus, the foods we consume better be healthy for our gut to feel good and for our brain and mental health. So, eating brain foods is the key, and it can be made delicious and nutritious while providing your brain with energy, protecting brain cells from developing brain diseases, and strengthening your gut. Fortifying these neurotransmitters in our brain and supporting a well-functioning core by eating foods rich in antioxidants, healthy fats, fiber, vitamins, and minerals is doable and satisfying in your kitchen. You don't need fancy gadgets or supplies but a creative mind to build a brain-healthy kitchen.
A well-performing gut of numerous hormones and neurotransmitters is essential for sending the brain the chemical signals to function optimally. They circulate in the entire body and then enter the brain, influencing cognitive abilities such as understanding and processing new information, memory, attention, and concentration.
An unhealthy gut can cause inflammation. Sometimes, inflammation can be a godsend, a signal to help protect us against illnesses and to repair the body. But, constant issues with inflammation can be harmful. A poor-quality diet, unhealthy eating habits, and irregular lifestyle can release more inflammatory cytokines, which studies show can contribute to inflammation that can damage the brain and the gut lining, affecting the entire body. Linking this to several diseases, such as leaky gut syndrome, arthritis, mental/cognitive conditions, dementia, cognitive impairment, and Alzheimer's disease, among other age-related issues.
Aging in modern science is associated with various degenerative changes in the brain, gut, and the entire body, such as functional hormone deficiency state and accumulation of oxidative damage to DNA, proteins, and lipids, resulting in interference with everyday functions and produces a decrease in stress responses.
At its core, a brain-healthy lifestyle is about building the body's natural immune responses and focusing on attributes of aging with intention and grace. Let's not count calories and obsesses over our weight but rather embrace the variety of resources nature provides - high-fiber plant foods, greens, fresh fruits, vegetables, fish, and poultry to create a proactive approach to aging and brain health.
What are some examples of brain-healthy foods quickly added to one's diet?
The brain-healthy food groups are suitable for the brain and protect your heart. It emphasizes following a healthy dietary pattern that includes plant sources of fruits, vegetables, leafy greens, legumes, whole grains, and fewer servings of animal and fish proteins, choosing healthy fats, such as olive oil or canola, rather than saturated fats.
Fresh Vegetables: Eating a variety of nature-provided colorful bounties throughout the week is imperative for brain power and physical health. Vegetables provide many brain-boosting nutrients, are fiber-rich, and excellent sources of flavonoids. Serving 3 to 4 cups of fresh vegetables, raw or cooked.
One-third of the vegetables should be cruciferous such as cauliflower, cabbage, brussel sprouts, bok-choy, turnips, rutabaga, watercress, and kohlrabi - providing a massive dose of antioxidants, anti-cancerous, aids in depression, pain relief, and inflammation. https://vivirewellness.com/complete-list-of-cruciferous-vegetables-benefits/
Daily, one to two servings of carrots, beets, sweet potatoes, squash, and red/green/yellow sweet peppers. Alliums include scallions, garlic, ginger, leeks, and green onions.
Leafy Greens: Dark green vegetables are packed with high levels of minerals, vitamins, lutein, folate, beta-carotene, and antioxidants loaded with fiber. They provide nutritional properties that qualify as brain foods and can lower the risk of heart disease, cancer, and high blood pressure. Eating at least 2 cups, raw or cooked, can powerfully impact your brain.
Kale, spinach, collard and broccoli greens, beet greens, swish chard, arugula, turnip, and many more in different countries wherever you live.
Berries: Eating a regular serving of at least one to half cups daily will delay memory decline by up to two-and-a-half years. Research shows that berries get their bright hues from a natural pigment called flavonoids that improve memory retention and protect the brain's overall functioning. Rich in antioxidants, blueberries, strawberries, blackberries, and raspberries are yummy and fibrous, and the natural sugars get slowly absorbed, keeping them at a low-glycemic index.
Seafood - Fatty Fish: Eating seafood is crucial for your brain health, providing sufficient omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) that drive strategically to abundant sources of healthy unsaturated fats. Research shows that the omega-3's present in fatty fish oil is linked to reducing beta-amyloid, excess protein clump formation, in the brains of people with Alzheimer's disease. Choose a suitable variety of fish at least twice that is low in mercury, such as salmon, cod, canned light tuna, and pollack.
Nuts and Seeds: A handful of nuts, serving 1/4 to 1/2 cups daily as a snack, can satiate your hunger and provide unsaturated, omega-3 fatty acids, fiber, and other nutrients. Nuts are inexpensive, easy to store, and a good snack when on the run. Improves artery health and reduces inflammation, risk of strokes, high blood pressure, and unhealthy cholesterol levels. Walnuts, almonds, pistachios, pecans, macadamia, brazil nuts, cashews, and chestnuts. These superfoods create a tremendous power to support cognitive decline. Watch for nut allergies, and replace this with other nutritious foods with similar benefits.
Legumes, Beans, and Lentils: These affordable staples are versatile, come in various forms and colors, and are satiating and flavorful. Healthy fiber promotion is ideal for the gut microbiota, with high protein and ample vitamins and minerals. Black, green, red lentils, fava beans, black-eyed peas, chickpeas, and kidney beans. Enjoy these legumes 1/2 to a cup each week.
Meat, Poultry, and Eggs: Eating a small portion of 3-4 oz of animal protein four times weekly is ideal. Eggs, chicken, beef, and turkey provide vital brain nutrients such as lean protein, iron, zinc, lutein, choline, iron, and B vitamins sources. Overeating can adversely affect and cause inflammation, low fiber can cause constipation, and overall stagnant energy contributes to brain aging. Avoiding this food group ultimately can work without any brain issues.
Whole Grains: Three servings of whole grains daily, such as quinoa, barley, buckwheat, farro, oats, wild, black, brown, white rice, millet, whole wheat, and amaranth, provide nutrients like Vitamin A, B, E, iron, magnesium, phosphorus, selenium, fiber, and flavonoids. Whole grains support lowering bad cholesterol, insulin levels, and blood pressure and create a feeling of fullness, aiding in weight loss.
Tea, Coffee, and Other Drinks: Limit tea, coffee, and alcoholic beverages. Caffeine in the morning coffee or tea can help with a short-term concentration boost and can benefit from fending off Alzheimer's and age-related cognitive decline to some extent. Drinking plenty of water is the healthiest brain drink of all.