Feeding our bodies is a daily requisite for survival. Whether you are grabbing that on the go breakfast bar or gathering with friends and family to celebrate an occasion, the food that we eat plays a vital role in how our bodies and minds operate.
We have all encountered the effects of unhealthy foods on our system. Feeling sleepy, lethargic and logy go hand in hand with ingesting junk food. Conversely, fueling the body with healthy options can not only stave off hunger but can increase one’s quality of life.
Modern nutritional and dietetic understandings have evolved greatly in recent years. We now know that a healthy diet can not only have you looking and feeling great, but a healthy diet can also have positive repercussions on our long-term wellbeing, including brain health.
Certain foods have been found to decrease cognitive decline, preserve beneficial brain proteins, and thwart or reduce the risk of some mental illnesses. Being in the applied neuroscience business, Neurocore welcomes a comprehensive approach to maintaining the most complex organ in the body. Below is a gathering of various foods and eating tips that increase brain health.
The Correlation between Heart and Brain Health
Scientist continue to discover that maintaining a healthy heart has positive effects on the brain. One such study examined 500 participants over the span of 30 years that were following a heart-healthy lifestyle. Participants who followed the heart healthy regimen more closely, had less age-related brain shrinkage. This is important because larger brain volume is associated with better health.
Further, participants who adopted a heart-healthy lifestyle from a younger age and continued the lifestyle longer than other participants had higher than average brain volume when the study concluded. The moral of the story being: take care of your heart, and your brain will reap the benefits.
There is no denying that our brain’s age much in the same way our bodies do. But superfoods, nutrient-rich foods considered to be especially beneficial for health and well-being, can help slow the aging of the brain. Incorporating these superfoods into your diet will help you to be the best you, now and later in life.
The Aztecs and Mayans had the right idea by making chia seeds a staple in their diets. While previous civilizations considered the seeds to have supernatural powers, we now know that chia seeds are superfoods because of they are chock full of Omega-3 fatty acids.
There is a high concentration of Omega-3 fatty acids that naturally occur in the brain. Numerous studies have demonstrated that a decreased consumption of Omega-3 fatty acids can lead to an increased risk of age-related cognitive decline, including Alzheimer’s disease and dementia.
Aside from being the official holiday spice, cinnamon is also a superfood. Cinnamon is great antioxidant that can help with inflammation which can prevent diabetes. Further cinnamon may lower cholesterol and blood pressure and defend against cognitive decline. Studies have shown that as little as half a teaspoon of cinnamon a day is enough to experience its benefits.
Raw honey is an antioxidant powerhouse which can lower the risk of heart disease and cancer. Unlike processed honey which is robbed of nutritional value and health benefits, raw honey is gathered straight from the hive. Raw honey can help promote melatonin production in the brain, which can help you get better sleep.
Speaking of the benefits of Omega-3 fatty acids, some fatty foods can actually be good for you. Foods like walnuts, salmon, and avocados are in high in fat, but good fat, that your body will respond to. Fats like monosaturated fats have been linked to lower cholesterol, lowered blood pressure and overall heart health. And again, healthy hearts lead to healthy brains.
Of course, not all fats are beneficial. Butter for example is saturated fat that is mainstay in the American diet. By swapping this saturated fat for a monosaturated fat like olive oil, you can help to lower cholesterol and increase brain health.
The Mediterranean Diet
The Mediterranean diet is based on foods that people eat in countries like Greece and Italy. The diet consists of a high vegetable, fruit, nut, and fish consumption. Red meat consumption is rare in the Mediterranean diet. Research has shown that those maintaining a Mediterranean diet can but their risk of heart disease by half.
Committing to the diet can be done effectively by swapping out some foods with their healthier counterparts. For example, swapping white flour with whole or sprouted grains can replace empty calories with nutrient rich fiber, minerals, and vitamins.
Fixing up your Diet
Everyone has their own dietary needs and preferences. By making healthy dietary choices you can take your physical and mental health into your own hands. Neurocore strives to raise awareness about brain health and encourages everyone to live a healthy, fruitful life.
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