Junk food, for example, including fatty, sugary snacks, triggers
pleasure centers in the brain. That's why when bowls of candy or chips are in
front of you, it can be hard to stay away.
Think of your brain this way- it only weighs about three pounds - that's
a small portion of an adult's body weight, but it consumes about 20 percent of
your daily calories. That's a good motivator for having a brain-healthy diet.
Follow these tips to stay on course and boost your brain's fitness:
Memory Boosting Food
In order to memorize and retain new information our brain cells have to
make new connections. One way they do this is when we get excited about
something or have deep feelings and emotions.
Acetylcholine is the "messenger" that keeps our brain cells on
high alert for new information. You'll find acetylcholine in eggs, liver and
soybeans. Vegetables like cabbage, broccoli and cauliflower also seem to help
improve memory.
On memory tests, researchers have found that people who eat these foods
do better than people who do not have these foods on a regular basis.
Concentrate on These Foods
Good concentration skills depend on a steady flow of messages between
brain cells. The first step in improving concentration and focus is by eating
healthy food at regular intervals throughout the day.
The brain also needs myelin, a fatty substance that insulates the nerve
fibers so signals can be more easily sent from one brain cell to another. These
nerve fibers are like electrical wires in a well-oiled machine.
You can do your part by eating healthier and keeping the
"machinery" of your brain in top shape.
A diet that includes myelin includes oily fish, walnuts, pumpkin and
flax seeds. So don't skip meals, pack snacks with seeds and nuts and you're on
your way to improving your concentration.
Lift Your Spirits
Our moods, good, bad and everything in between, involve an exchange of
electrical "messages" carried by neurotransmitters between the brain
cells. One of those transmitters carrying messages to the brain is dopamine.
Foods that are sugary and fatty have dopamine which is why we may feel good
when we eat these foods. But soon, there is a sharp drop off of feeling good.
A healthier way to feed your brain is with precursor, the molecules that
form dopamine. One of those precursors called phenylalanine can be found in
food like soybeans, edamame, beets, almonds, eggs, meat and grains.
Chocolate can help boost your spirits because it drives up dopamine, but
use it as a pleasurable snack not as a large part of your diet.
More Healthy Eating Tips
Keep an eye on your blood pressure. Even in healthy older adults, high
blood pressure can damage blood vessels in the brain and reduce the brain's
oxygen supply. This can result in nerve cells that are damaged, a factor that
can impact decision-making and memory.
Instead of eating salty foods, cut back on sodium and eat plenty of
fresh fruits, veggies and whole grains.
A healthy diet will help you maintain a healthy weight. Excess weight
can have a negative impact on your brain's health regardless of whether you
have diabetes or high blood pressure. Lower your intake of sugars and white
flour and eat plenty of fiber-rich foods, and use olive and canola oils.
Adapted from EzineArticles.com/8495291
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