The human brain is made of food, so what we eat and drink affects our ability to keep our minds healthy, alert and active. With the diagnosis of dementia on the rise, it is important for people to continue to maintain brain health.
British dietitian and nutritionist Sian Porter has spent more than 30 years encouraging people to eat well for health , mood and energy levels, and believes a plant-based diet can play a key role.
Porter says your diet plays a fundamental role in a healthy lifestyle at home, at work and during leisure time. “However, when nutrition is discussed, a lot of it focuses only on our bodies, rather than our minds as well. We are aware of the impact of diet on diabetes, cancer risk, teeth, and heart health, but we rarely talk about how food affects our brains. “Now we have growing evidence that eating well can increase and maintain energy levels, improve mood, and even increase brain power,” he said.
Porter reveals top foods to help increase brain power include:
1. Vegetable protein such as lentils, beans, peas, beans, whole grains, soy (tofu sets calcium) It provides iron which helps maintain cognitive function and reduces fatigue and fatigue. They also contain niacin (vitamin B3) which helps release energy from food and normal psychological function.
2. High-fiber starchy carbohydrates including whole grains, such as brown rice, quinoa. These provide slow-releasing energy to help power your brain, nutrients such as thiamine (vitamin B1), and selenium; deficiency can increase the likelihood of feeling depressed and negative moods.
3. Fruits and vegetables This is key to providing vitamins such as vitamin C to help with iron absorption, and folate which helps maintain normal psychological function. Foods that contain calcium, such as yogurt, green leafy vegetables, nuts and dried fruit
4. Calcium contributes to the normal function of digestive enzymes and helps release energy from food.
5. Drinks for hydration Water is best for concentration and alertness.
Apart from consuming these nutritious foods, the quality of your brain can also be trained by controlling your blood pressure to reduce pressure on your heart, arteries and kidneys so that you stay healthy for longer.
Brain health can also be done by reducing cholesterol levels. These substances contribute to plaque that can clog arteries and lead to heart disease and stroke.
For a healthy brain, it is also important to reduce blood sugar levels. High sugar levels can damage your heart, kidneys, eyes and nerves.
People are also asked to continue to be active. Living an active life is one of the most valuable gifts you can give to yourself and your loved ones. Simply put, daily physical activity increases the length and quality of your life.
Then, people are asked to live a healthy diet. Eating a nutritious diet can also fight against cardiovascular disease. When you eat a heart-healthy diet, you increase your chances of feeling good and staying healthy – for life!
Finally, it is very important to lose weight. When you shed extra fat and unnecessary weight, you put less strain on your heart, lungs, blood vessels and bones. You lower your blood pressure.
Do not forget to also recommend quitting smoking. Smokers have a higher risk of developing cardiovascular disease.