The brain needs proper nutrition. And you know what they say – the brain gets what you feed the body. So if your diet is mostly junk food, poor in important nutrients, and sweet sugary drinks like sodas and lattes – don’t expect your brain to be as fit as it could be. Here, too, the general rule applies: junk in – junk out.
Compared to the rest of the body, the brain is even more complex and sensitive to malnutrition. Being a massive bundle of specialized, highly interconnected cells, it recalls bits of information for you, and makes sure that you don’t fall over when you walk. It’s the center of your emotions and thinking processes. If you don’t pick the right brain food, don’t expect it to be sharp and creative all the time.
Feeding The Brain
So what is it our brain needs for optimal operation? Here is the break-down:
- Oxygen. Stop breathing for five minutes (kidding – please don´t!) and you will realize how true this is.
- Water. According to H.H. Mitchell, Journal of Biological Chemistry 158, the brain and heart are composed of 73% water
- Fat. Your brain is largely made of fat — 60% by volume
- Amino acids (the building blocks of Proteins). Amino acids are a major component in neurotransmitters – compounds which enable brain cells to communicate. The most common neurotransmitters are dopamine and serotonin.
- Micronutrients. These are mostly vitamins and minerals, needed in very small amounts. However their absence can have very negative effects and cause all kinds of malfunctions.
Since we now know the ingredients of the perfect brain food, let´s take a look at the details of their acquisition:
Breathe Properly
Proper breathing is highly underestimated. We tend to get cough up in our daily routine, slouching on chairs, staring at monitors for hours and hours. Our breathing gets shallow, oxygen supply for the brain and our entire body suffers. Try to give some attention to this vital function once in a while. Sit up straight, breathe deeply, do some stretching, go for a walk.
Good breathing is a habit – just like bad breathing. It comes at zero cost and nobody can make money off of it. That’´s why nobody talks about it much. So do yourself a (free) favor and take a deep breath now. And make sure you always have access to fresh air.
Drink Enough Water
When I get a headache, most of the time it stems from not drinking enough water. In our brain – just like in the rest of our body, nothing goes without water. Our blood becomes thick and can not pass through tiny capillary vessels. 75% of the US population is chronically dehydrated, and it only takes 2% dehydration to affect your attention, memory and other cognitive skills. Some researchers believe that Alzheimer’s could be the result of long term dehydration of the brain – a lack of liquid brain food.
There is no valid rule of thumb how much water you should drink. It depends on many factors like age, gender, surrounding temperature, activity and so on. Check out this calculator to get a better idea of what would be the right amount to drink for you. Just like with proper breathing: don´t underestimate the importance of sufficient fresh water intake.
Eat The Right Fats
We all have been brainwashed by the media into believing that fat is bad for us. Fat became the synonym for overweight when in fact, fat is a very necessary component of our nutrition in general and particularly for our brain.
Your brain needs fat. The catch is to consume the right kind of fa: Omega 3. Omega 3 is a essential building block of the brain and crucial to the nervous system. The Harvard School of Public Health found that 99% of all Americans is omega-3 deficient. So where to get it? Not in your oily pizza – that´s for sure.
Here is an overview of Omega 3 rich brain food:
- Wild-caught fatty fish like Herring, Mackerel, Salmon, Sardines, Trout
- Eggs, fresh milk, Yogurt, Soy milk
- Bread, Peanut butter, Oatmeal, Pumpkin seeds, Walnuts
- Extra virgin olive oil, Flaxseed oil, Mustard oil, Soybean oil, Walnut oil
Keep Your Brain Food Natural
The healthiest protein comes from animals raised as nature. Not exposed to any antibiotics, steroids, and hormones. Great protein sources are grass-fed meats, free-range poultry, wild fish, organic eggs and dairy.
You need to acquire wild salmon if you want to get the full benefits of eating this fish’s meat. Wild salmon is not only rich in protein and amino acids, it’s also rich in omega 3 fatty acids which are necessary for optimum heart- and brain-health.
If you enjoy eating breads and pastas, I suggest that you make a complete switch to whole grain products so you take advantage of better health benefits as you enjoy your spaghetti at home. The reason for this particular advice is that whole grain foods contain lots of B vitamins. These vitamins are necessary for normal body functions.recent If you increase your intake of foods rich in these essential nutrients, your recall memory will improve compared to those who don’t have vitamin B and folate rich diets.
Now, it should be noted that no food in existence can improve your brain power in seven days. The natural approach to boosting your brain power requires patience and continuity. You need to integrate an approach into your lifestyle to obtain the long-term benefits.
You will find more tips on brain food in the “Increasing Your Brain Power” eBook.
