Brain Food

We are living through a very difficult time and for many of us our mental and physical wellbeing is being challenged. It is therefore important that we do everything possible to minimise the impact this crisis has on our mental wellbeing. A key part of this is our brain health which can be kept in optimum condition with a healthy diet and regular physical activity.

You could argue that your brain is the most important organ in your body and therefore it is critical that we look after it. The brain is 80% water (we can only survive a couple of days without water), 11% fats, 8% protein and 3% vitamins and minerals with a pinch of carbs.

Our brain is a picky eater and it has the ability to supply its own nutrition and only lets in what it requires to function. Water is allowed in freely across the blood-brain barrier as well as oxygen and then nutrients, proteins, fats and carbs, vitamins and minerals. The brain cannot process the type of fat that the rest of the body burns to release energy instead it relies totally on glucose, a sugar, for its source of energy. The brain is active 24/7 and so requires a continuous supply of glucose. This source of glucose will come from the carbohydrates we eat and the brain’s requirements will be tightly controlled by the blood-brain barrier so don’t go reaching for the cake because if the brain has sufficient glucose you will gain a few pounds in other parts of your body. Stick to good carbs which are those containing naturally produced sugars or slow releasing sugars. Good examples of these are fruit, berries and vegetables as well as wholemeal pasta and brown rice.

For its structure and function, the brain requires polyunsaturated fats (PUFAs) which are mostly oils and found in plants and fish, omega-6 and omega -3.

Serotonin is a neurotransmitter and is mainly associated with our moods, appetite regulation, sleep and our happiness. It is produced in the intestines and the brain. Serotonin production in the brain requires an essential amino acid which can only be found in certain foods, especially those rich in animal or plant-based proteins. Another important neurotransmitter is dopamine which enables us to feel pleasure, impacts our reward, motivation, attention, problem solving and motor control. Plant based foods are an excellent source, for example spinach, nuts and seeds, as well has high protein animal products like chicken, beef, eggs, cheese, milk and yoghurt and fish (salmon, bass, halibut)

As well as dietary choices, regular physical activity is important to keep your brain healthy and your daily routine should include some exercise. If you are currently not doing anything then start small, set yourself a goal that you will achieve and go from there.

Here are some activities that can also bolster brain health; do a Jigsaw puzzles, sudoku, crosswords; draw a map of your town from memory; try writing with your less dominant hand; Socialise; increasing your vocabulary; play cards (there are a number of games you can play on your own); dance; learn a new skill; teaching something to someone else.

Start today and see this situation as an opportunity to make small changes that will impact your health and wellbeing positively.