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Your Brain with 7 Simple Nutritional Tips
By
Daniel G. Amen, M.D.,
Author of Making
a Good Brain Great
Here
is the seven step plan to get your diet under control and to use food
as brain medicine.
1.
Increase water intake
Given that your brain is about 80% water, the first rule of brain nutrition
is adequate water to hydrate your brain. Even slight dehydration can raise
stress hormones which can damage your brain over time. Drink at least
84 ounces of water a day. It is best to have your liquids unpolluted with
artificial sweeteners, sugar, caffeine, or alcohol. You can use herbal,
non-caffeinated tea bags, such as raspberry or strawberry flavored, and
make unsweetened iced tea. Green tea is also good for brain function as
it contains chemicals that enhance mental relaxation and alertness.
2.
Calorie restriction
Substantial research in animals and now in humans indicates that a calorie-restricted
diet is helpful for brain and life longevity. Eating less helps you live
longer. It controls weight; decreases risk for heart disease, cancer,
and stroke from obesity (a major risk factor for all of these illnesses);
and it triggers certain mechanisms in the body to increase the production
of nerve growth factors, which are helpful to the brain. Researchers use
the acronym CRON for “calorie restriction with optimal nutrition,”
so the other part of the story is to make these calories count.
3.
Fish, Fish Oil, Good Fats and Bad Fats
DHA, one form of omega-3 fatty acids found in fish, makes up a large portion
of the gray matter of the brain. The fat in your brain forms cell membranes
and plays a vital role in how our cells function. Neurons are also rich
in omega-3 fatty acids. DHA is also found in high quantities in the retina,
the light-sensitive part of the eye. Research in the last few years has
revealed that diets rich in omega-3 fatty acids may help promote a healthy
emotional balance and positive mood in later years, possibly because DHA
is a main component of the brain’s synapses.
4.
Lots of Dietary Antioxidants
A number of studies have shown that dietary intake of antioxidants from
fruits and vegetables significantly reduce the risk of developing cognitive
impairment. The research was done because it was theorized that free radical
formation plays a major role in the deterioration of the brain with age.
When a cell converts oxygen into energy, tiny molecules called free radicals
are made. When produced in normal amounts, free radicals work to rid the
body of harmful toxins, thereby keeping it healthy. When produced in toxic
amounts, free radicals damage the body's cellular machinery, resulting
in cell death and tissue damage. This process is called oxidative stress.
Vitamin E and Vitamin C and beta carotene inhibit the production of free
radicals. The Best Antioxidant Fruits and Vegetables (from the US Department
of Agriculture): Blueberries, Blackberries, Cranberries, Strawberries,
Spinach, Raspberries, Brussels sprouts, Plums, Broccoli, Beets, Avocados,
Oranges, Red grapes, Red bell peppers, Cherries and Kiwis
5.
Balance Protein, Good Fats and Carbohydrates
Given the weight issues in my family, I have read many of the diet programs
popular in America. Some I like a lot, others make me a little crazy.
The idea of eating protein and fat only, avoiding most grains, fruits
and vegetables may be a quick way to lose weight, but it is not a healthy
long term way to eat for your body or your brain. The best thing in my
mind about the Atkins Diet and its many clones is that they get rid of
most of the simple sugars in our diets. Diets high in refined sugars,
such as the low fat diets of the past, encourage diabetes, tiredness,
and cognitive impairment. Yet, to imply that bacon is a health food and
that oranges and carrots are as bad as cake seems silly. The more balanced
diets, such as The Zone by Barry Sears, Sugarbusters by H. Leighton Steward
and a group of Louisiana based physicians, the South Beach Diet by cardiologist
Arthur Agatston, and Powerful Foods for Powerful Minds and Bodies by Rene
Thomas make sense from a body and brain perspective. The main principles
to take away from these programs is that balance is essential, especially
balancing proteins, good fats, and good carbohydrates. Having protein
at each meal helps to balance blood sugar levels; adding lean meat, eggs,
cheese, soy, or nuts to a snack or meal limits the fast absorption of
carbohydrates and prevents the brain fog that goes with eating simple
carbohydrates, such as donuts. At each meal or snack, try to get a balance
of protein, high fiber carbohydrates, and fat.
6.
Pick Your Top 24 Healthy Foods and Put Them in Your Diet Every Week
In order for you to stick with a “brain healthy” calorie restricted
nutritional plan you must have great choices. I am fond of the book Super
Foods Rx by Steven Pratt and Kathy Matthews. It lists 14 top food groups
that are healthy and reasonable in calories. I am going to add several
other choices that are especially good for the brain. Choose between these
24 foods each week. They are healthy, low in calories, and help us reach
the goals of consuming powerful antioxidants, lean protein, high fiber
carbohydrates and good fat.
The American
Cancer Society recommends five to nine servings of fruits and vegetables
a day. Mixing colors (eating from the rainbow) is a good way to think
about healthy fruits and vegetables. Strive to eat red things (strawberries,
raspberries, cherries, red peppers and tomatoes), yellow things (squash,
yellow peppers, small portions of bananas and peaches), blue things (blueberries),
purple things (plums), orange things (oranges, tangerines and yams), green
things (peas, spinach and broccoli), etc.
Lean Protein
1. Fish -- Salmon (especially Alaskan Salmon caught in the wild, farmed
fish is not as rich in omega-3-fatty acids), tuna, mackerel, herring (also
listed under fats)
2. Poultry -- chicken (skinless) and turkey (skinless)
3. Meat -- lean beef and pork
4. Eggs (enriched DHA eggs are best)
5. Tofu and soy products (whenever possible choose organically raised)
6. Dairy products -- low fat cheeses and cottage cheese, low fat sugar
free yogurt and low fat or skim milk
7. Beans, especially garbanzo beans and lentils (also listed under carbohydrates)
8. Nuts and seeds, especially walnuts (also listed under fats) -- Great
recipe: soak walnuts in water and sea salt overnight, drain and sprinkle
with cinnamon (natural blood sugar balancer) and low roast 4 hours at
250 degrees -- makes them easier to digest.
Complex
Carbohydrates
9. Berries -- especially blueberries (brain berries), raspberries, strawberries,
blackberries
10. Oranges, lemons, limes, grapefruit
11. Cherries
12. Peaches, plums
13. Broccoli, cauliflower, Brussels sprouts
14. Oats, whole wheat, wheat germ -- oatmeal needs to be the long cooking
kind as instant has a higher glycemic index since the manufacturer has
broken down the fiber to speed cooking time and basically make it a refined
carbohydrate. Same goes for bread, look for at least 3 grams of fiber.
Remember unbleached wheat flour is white flour, it must say whole wheat.
15. Red or yellow peppers (much higher in Vitamin C than green peppers)
16. Pumpkin squash
17. Spinach -- works wonderfully as a salad, or a cooked vegetable, adds
fiber and nutrients
18. Tomatoes
19. Yams
** Beans (also listed under proteins)
Fats
20. Avocados
21. Extra virgin cold pressed olive oil
22. Olives
** Salmon (also listed under protein)
** Nuts and nut butter, especially walnuts, macadamia nuts, Brazil nuts,
pecans and almonds (also listed under protein)
Liquids
23. Water
24. Green or black tea
7.
Plan Snacks
I love to snack; just like to munch on things to get through the day.
When snacking it is helpful to balance carbohydrates, proteins and fats.
Since I travel frequently, I have learned to take my snacks with me, so
I am not tempted to pick up candy bars along the way. One of my favorite
low calorie snacks are dried fruits and vegetables. Not the kind of dried
fruits and vegetables stocked in typical supermarkets that are filled
with preservatives, but the kind that just have the dried fruit and veggies.
A company called Just Tomatoes, from Walnut, California (www.justtomatoes.com)
makes great products. When you have dried fruit or veggies -- all carbohydrates
-- add some low-fat string cheese or a few nuts to balance it out with
protein and a little fat.
Daniel G. Amen, M.D., is a clinical neuroscientist, psychiatrist, and
brain-imaging expert who heads up the world-renowned Amen Clinics. His
books include Making a Good Brain Great, Preventing Alzheimer’s,
Healing Anxiety and Depression, Healing the Hardware of the Soul, Healing
ADD, and the New York Times bestseller Change Your Brain, Change Your
Life.
Source:
www.amenclinic.com
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