Food provides the fuel for our brains and is undeniably and inextricably connected to our thinking and learning abilities. Food impacts all aspects of our health. Lack of proper nutrition and overconsumption of neurotoxins has a significant impact on brain function. From memory to focus to mood, nutrition matters.
We all know fruits and veggies are good for us and that sugar is bad. However, very few of us know why. There are endless diets and food philosophies so we will focus on the core of why food matters for learning and thinking and what our brains need to work at optimal levels.
Our brains are fatty! In fact, 50% of the brain’s dry weight is fat. Getting enough healthy fats in your diet has a positive impact on brain functions such as cognitive processes, emotions, behavior, neuroendocrine functions and synaptic plasticity. Fat has been vilified but current research shows that certain, healthy fats such as omega-3s, improve both brain health, learning capacity and attention and focus. On the other hand, unhealthy fats can cause neurodegeneration and contribute to learning and memory problems especially due to the neuroinflammation they cause. So, what are healthy fats anyway? Healthy fats are those that are anti-inflammatory and support brain function and development. Here is a list of our top brain healthy fats:
Olive Oil • Coconut Oil • Grass-fed Ghee • Grass-fed Butter (unless you have a dairy sensitivity) • Wild Salmon (King Salmon has the highest concentration) • Mackerel • Sardines • Grass-fed Beef • Grass-fed Bison • Butter Fish (also called Sable Fish or Black Cod) • Avocados • Walnuts • Flax Seed • Grass-fed Tallow • Pasture-raised Eggs
Swap out brain sabotaging oils like margarin, vegetable oils, soybean oil, cottonseed oil, safflower oil, shortening, corn oil, etc. with one of the healthy brain-boosting oils above. You’ll find them super yummy and satisfying. They’ll give a boost to both your dinner and your brain!
We all know the pleasure response that eating sugar gives us. However, sugar consumption not only reduces the amount of brain friendly foods we consume by filling us up with empty calories but it can cause actual damage to our brains. In particular sugar consumption in childhood interrupts normal brain function and damages the hippocampus, the part of the brain responsible for our memories. This damage carries over long into adulthood. Sugar causes inflammation in the brain which also interrupts normal brain function and development causing negative impact to cognition. Studies show that when attempting challenging work, such as learning new concepts in school, after ingesting sugar, that cortisol (the stress hormone) levels rise in students. Cortisol causes feelings of stress and anxiety and impairs normal cognitive processes necessary for learning as well. Sugar intake also increases risk for dementia related diseases such as Alzheimer’s. It is recommended that children be limited to no more than 4 teaspoons of sugar per day from all sources. What are some ways to reduce sugar in the diet?
Eat balanced meals and snacks – this means having carbohydrates (preferably from vegetables), healthy fat, and adequate protein at each meal. This keeps your blood sugar stable and helps you feel satiated which results in less sugar cravings.
Set a sugar intake limit and hold to it! Recommended maximum for children is 4 teaspoons or 16 grams per day and for adults 6 teaspoons or 24 grams per day.
Keep your home free from sugary foods and beverages. If you don’t buy it, you can’t eat it so keep it out of the house…out of sight, out of mind really does work.
Vow not to drink sugar. Soda, sweetened tea, lemonade, flavored coffee drinks, energy drinks, chocolate milk, and juice are all loaded with sugar. Artificially sweetened drinks come with their own set of issues, so you are best to drink water, fruit infused water, tea, and coffee with natural flavor extracts.
Watch for and eliminate sugar in disguise from your diet. Sugar can be labeled as high fructose corn syrup (HFCS), honey, cane juice, agave, brown rice syrup, fructose, glucose, dextrose, and maltodextrin, just to name a few.
Sugar is very addictive and reducing it can be difficult. You can start small and gradually eliminate foods and beverages that are high in sugar one step at a time. Your brain will thank you for it with improved memory, increased cognitive function, and less stress! These same chemicals make blueberries blue and also have a mood lifting affect, increasing joy, interest and alertness. The flavonoid found in oranges, apples, and celery have shown to lower depression risk among many other benefits.
Plants contain thousands of phytochemicals which are naturally occurring compounds that exert physiologic effects. These phytochemicals, often called phytonutrients, have nearly unlimited benefits. For example, anthocyanins and proanthocyanins (the chemical that makes fruits and vegetables purple) improve verbal and recognition memory, working memory, neural activation, and reduce risk of cognitive decline. Phytonutrients also are anti-inflammatory and powerful antioxidants both of which are important for optimal brain function. So, next trip to the grocery store, make a game of it and see if you can fill your cart with as many different colored fruits and veggies as possible. Be adventurous and try something new! Purple potatoes and purple cauliflower taste the same as white but are loaded with additional phytochemicals that boost your brain. Besides, who doesn’t have fun eating purple mashed potatoes! Get the kids involved and turn the produce section of the grocery store into a scavenger hunt for a vegetable for each color of the rainbow. Pack lunches and plan meals around seeing how many different colors you can get in a single siting. Your brain and your body will thank you for it!
Want to learn more about nutrition? Join us for our Digital Course, Six Keys to Unlocking Learning Potential: How optimizing brain health can improve thinking and learning skills. In this course we take a deep dive into all six keys, including nutrition. We’ll be covering the top 10 brain foods, neurotoxins to avoid, resources for healthy and delicious kid-friendly recipes, brain boosting supplements and more! This course is coming August of 2022 and is available at the pre-release special price of $89.00 (regular rate $199.00)!
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