5 Dietary Habits for Better Brain Health

In their latest book about brain health Drs and neurologists, Dean and Ayesha Sherzai explore the best ways to eliminate or slow the rate of cognitive decline. The 30 Day Alzheimer’s Solution explores the latest evidence from neuroscience and medicine while sharing the practical lifestyle habits that can make the biggest difference when it comes to keeping your brain active with age.

Their book comes with recipes and is designed to help start a plant-based diet. If you already eat a plant-based diet you could listen to their podcast to get more brain health details.

Along with foods that you should be eating regularly, there are 5 habits that make the difference when it comes to the brain.

Eat a plant-based diet

Everything we eat is either providing the healthiest form of nutrients or breaking down the brain and body. Plants provide the very best macro and micronutrients that allow the brain to function optimally.

Another powerful reason that plant-based diets are so powerful is the cumulative effect of these nutrients. Eating plant-based 3-6 times a day, 7 days a week for decades adds up to better brain health.

 By eating a plant-based diet, we not only stave off devastating diseases such as Alzheimer’s and stroke but live a cognitive vibrant, sharp, and unforgettable life.

@SherzaiMD

A study in the American Journal of Clinical Nutrition shows higher intake of plant-based foods reduced the risk of dementia by up to 33%. Researchers conclude that eating a diet rich in fruits, vegetables, and whole grains lowers the risk of cognitive decline.

Eliminate saturated fat

There are some influencers* that promote the idea that since the brain is made up of fat you need to eat fat to keep your brain healthy.

That is not true.

The theory is the nervous system, including your brain, is made up of saturated fat and cholesterol therefore to keep your brain healthy it needs more fat.

Fascinating and dangerous.

First, this part is true. Neurons are made up of lipids. This is why children under the age of 2 should be eating fats. To be able to build a healthy nervous system and brain.

Are you older than two?

If the answer is yes, then you make enough cholesterol in your liver to keep your neurons healthy.

Poor cardiovascular and dietary health is associated with developing Alzheimer’s. The factors that damage the heart including heart disease, diabetes, stroke, high blood pressure and high cholesterol damage the brain.

Replace saturated fats, found in all animal products including fish and chicken, as well as coconut oil and palm oil, with healthier options like extra virgin olive oil and omega-3 fatty acids. Plant-based omega-3s sources hemp, chia and flax seeds are a healthier and more sustainable options than fish oil. Eating fish means eating all the chemicals the fish has ingested. Eating organic plant-based sources of omega-3 fatty acids are healthier alternatives.

*Not all influencers are a good influence. Being is a doctor or health professional doesn’t automatically equal expertise in nutrition or health. Choose to be influenced by the evidence.

Reduce or eliminate refined carbohydrates and added sugars

Complex carbohydrates, whole grains, vegetables and legumes are great sources of nutrition. Fruit is also a good choice for a healthy snack. However complex carbohydrates and fruit are not processed foods. They do not have added sugars. All of these foods include fibre.

Eating sugar activates our reward pathways in the brain. Similar to drugs regularly eating sugary foods causes the brain to adapt to the frequent stimulation. Then we need more sugar to get the same response, just like other addictive substances.

High sugar diets can not only cause cravings for more sugar but also interfere with memory. The hippocampus, responsible for memory, shows increased inflammation and decreased new neuron formation with a high sugar diet. The World Health Organization (WHO) recommends about 5% of daily intake or 6 teaspoons per day. The average Canadian eats 20 teaspoons of sugar every day.

Drink water

Make water your drink of choice. While black coffee with no additives and herbal teas are also good for your brain, water is the best choice.

Dehydration not only affects physical performance but mental performance too. Losing as little as 1-3% of body weight due to dehydration impairs our brain. Mild dehydration impairs mood, memory and the ability of your brain to perform.

What about alcohol?

A study published by Oxford University in May looked at over 25,000 adults with an average of 54 years old has found that no amount of drinking is safe for brain function. Researchers used brain scans to view the relationship between moderate drinking and brain health.

What did they find?

“No safe dose of alcohol for the brain was found. Moderate consumption is associated with more widespread adverse effects on the brain than previously recognized.” 

Anya Topwila

Regardless of the type of alcohol, wine, beer, spirits, any amount of alcohol was associated with decreased white and grey matter. Alcohol changes the structure of the brain. More drinking also increases the negative effects on the brain.

To keep your brain healthy stay hydrated and limit your alcohol intake.

Eat at home

Making your own meals has many benefits. Homemade meals are usually smaller than restaurant sizes. By making your own meals you control how much salt, sugar and fat is in every meal. Making your own meals means that you can add the healthiest ingredients.

Cooking is a great way to be creative, which is also good for your brain. Learning to cook is good because it stimulates your brain. Already know how to cook? Find a new recipe and experiment.

If you live with family or roommates eating together can be a source of connection, which is also a healthy brain habit. It is not the only source of connection, but it may be a convenient place to start.

Change your mind, change your health,

Shayla

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Shayla Roberts, BHK, CSCS, PCC

Helping you be fitter and healthier for a lifetime.

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