Most people perceive their mental health and cognitive function to be something which is not directly effected by nutrition. They think becoming senile is purely dependent on the genetics and life experiences, making no correlation between how they eat and their mental health and cognitive function.
New studies indicate that nutrition has a lot more influence over our mental health than what we perceived earlier. According to Dr Perlmutter, the origin of brain diseases such as dementia is predominantly dietary. Consuming too many carbohydrates such as wheat, bread, pasta and sugar affects the efficiency of the brain. Eating a diet higher in healthy fats and lower in carbohydrates will help us remain sharper and more alert.
Research has often pointed the finger at inflammation. Eating gluten and a diet higher in carbohydrates can boost the inflammatory pathways of the brain, irritating the nervous system. To start with, we can experience the effects of eating a high-carbohydrate diet in the form of headaches and increased anxiety levels. However, this can develop into more prominent brain disorders such as depression. Gluten can not only induce digestive problems for many but also trigger depression, dementia, epilepsy, ADHD and schizophrenia. Many people are gluten-intolerant and many more don’t realise they are. Thus, when it comes to brain health, gluten sensitivity could be the most under-recognised health threat we know.
Here lies a catch. Unless you are experiencing headaches or something more obvious, diminishing brain health can be hard to detect until its too late. More serious cognitive disorders could then develop and become evident, such as Alzheimer’s. For good brain health, digestive function and body composition, eating a diet rich in healthy fats, proteins and vegetables is recommended. Grains have only been introduced into the human diet since the beginning of agriculture. Furthermore, in terms of nutrients, grains do not offer us anything that we cannot gain through a diet higher in healthy fats. Carbohydrates have a fairly high glycemic index. In other words, when we consume carbohydrates, our blood sugar levels increase sharply, in turn increasing inflammation.
Eat a diet rich in…
Healthy fats from oily fish such as sardines and salmon have anti-inflammatory properties and are rich in omega 3 DHA. This is linked to fat loss and decreased risk of brain diseases. I also recommend eating plenty of shellfish such as crab, prawns and oysters, as well as good quality grass-fed beef, which helps protect the brain against Alzheimer’s.
Free-range eggs are a nutritional powerhouse, recommended for body composition as well as brain function. The yolks provide healthy saturated fat and a wealth of amino acids that are used by the body to repair muscle tissue and the brain. Choline, which is in the egg yolk, is used by the body to make a critical neurotransmitter called acetylcholine, which improves cognition. Optimising the neurotransmitters improves motivation and stimulation of the brain, keeping it healthy.
Broccoli, spinach, kale and asparagus are all great sources of magnesium, which help to increase blood flow to the brain, consequently improving brain cell receptors. Vegetables in general host several good quality nutrients that help to reduce inflammation and improve our all-round health.
Cooking with good quality olive oil, avocado oil, coconut oil and organic butter offers a great source of healthy fats to help support our metabolism and brain health. I particularly recommend coconut oil due to its inflammatory response and its ability to increase new brain cells. Substituting milk for almond milk and munching on nuts, nut butters, pumpkin seeds, sunflower seeds, chai seeds and sesame seeds is totally recommended.
Low-sugar fruits such as blueberries and blackberries offer plenty of antioxidants, helping improve memory capacity. Avocados are a well-known source of healthy fats. They aid the production of healthy fatty acids crucial for optimal function.
Turmeric has been used in cooking for centuries; the western world is just catching on to its endless qualities. It holds plenty of invaluable anti-inflammatory properties, due to its high levels of curcumin, an antioxidant. This triggers new growth of brain cells and stimulates memory. In general, herbs and spices are all great for brain health, and so use them to add flavour to your meals and boost brain health.
Eat in moderation
For the majority of people who lead normal lives, carbohydrates such as quinoa, amaranth, buckwheat and brown rice, and good quality natural oats should be consumed in moderation. For more active people who train five times a week or more with high intensity, a higher consumption of the above cited carbohydrate sources is needed to aid adequate performance in training sessions and recovery. These carbohydrates are non-gluten grains and seeds, which are crucial to maintain a sharp brain.
Beans, lentils, carrots and parsnips can be eaten up to twice a week. Eating too many legumes can cause inflammation of the brain, which is counter-productive.
Avoid these foods…
For optimal brain function, limiting or avoiding all sources of gluten from bread, pastas, noodles, cereals and pastries is important. Processed carbohydrates such as crisps, cakes, energy drinks, frozen yoghurt, dried fruits, sugar, ice cream, and packaged foods labelled fat-free or low fat should also be avoided. One should remember that not all fats are created equal. Bad fats from margarine, vegetable oil, canola, and sunflower oil need to be removed from your diet to reduce inflammation.
Tom Winterbottom personal trainer St John’s Wood personal trainer Marylebone