Smart Eating

ntroduction

It's customary to make a resolution to reduce weight, yet any rational person fears the brain dulling effects of a diet.

Counting calories, carbs, or fat grams, for example, has been proven in numerous studies to be extremely distracting – to the point where it strains short-term memory. However, how we eat has a more fundamental impact on our thoughts.

Here are five things you should know about fueling your brain, whether you're studying for an exam or simply want to be at your sharpest every day:

1. Fuel - Give It A Boost

The brain, which makes about 2% of our body weight, consumes roughly 20% of our daily calories. It's a finicky eater who needs a steady supply of glucose, which it gets mostly from previously consumed carbohydrates (fruits, vegetables, grains etc.). The brain will only use other chemicals as a source of energy in extreme cases of deprivation.

According to Leigh Gibson of Roehampton University in England, "more recently evolved parts of the brain, such as the frontal cortex (it's like the CEO of the brain), are more susceptible to declining glucose levels, while brain areas managing crucial activities are more resilient." "When your blood sugar levels decrease, the sign is confused thinking, not a change in breathing rhythm," he explained.

This isn't to say that we should drink soda all the time to keep our brains in top shape. High glucose levels, on the other hand, slowly but steadily harm cells throughout the body, including those in the brain, according to Marc Montminy of the Salk Institute for Biological Studies in California.

According to Dongsheng Cai and colleagues from the University of Wisconsin, the brain may react to excess food as if it were a disease, according to a recent study published in the journal Cell on Oct. 3. The resultant immunological response, which happens regardless of weight increase, may result in cognitive abnormalities similar to those seen in Alzheimer's disease.

Similarly, when high blood sugar is combined with a cognitive task, it leads to an increase in cortisol, a hormone that is known to impair memory in large concentrations, according to Gibson. In other words, after the second (or third) piece of cake, don't break out the flash cards.

2. Graze - As A Hobby

The brain requires Goldilocks energy proportions: neither too much nor too little.

"More frequent but smaller meals," says Michael Green of Aston University in England, is one strategy for improving brain power. According to Gibson, the brain functions best when there is roughly 25 grams of glucose in the bloodstream — about the same amount as a banana.

Read on if giving up three meals a day for an all-day snack sounds unattractive, impractical, or simply anti-social.

3. Lower Your Sugar Intake

The glycemic index assigns a score to foods based on how they effect blood sugar levels. Pretzels are high on the index because they swiftly raise blood sugar levels. Raw carrots, on the other hand, have a low glycemic index.

Carbohydrates in lower glycemic foods are broken down more slowly into glucose molecules, providing a more consistent supply of energy to the brain. In the September 2006 issue of The Journal of Nutrition, Health, and Aging, J.M. Bourre of the French National Medicine Academy states that low GI meals are also the best in satisfying hunger.

Although high fiber carbs have a low glycemic index, combining them with fat or protein can further decrease absorption. The typical white Wonder Bread, for example, has a high glycemic index; it is quickly digested, resulting in a stressful and transient surge in glucose levels. The index for dark fiber-rich whole wheat bread is lower, and the spike is a little less dramatic. When you add meat or another protein to the bread, however, the rate of glucose absorption becomes a gentle curve. Finish with a drizzle of olive oil, and you've got yourself a brain-friendly meal.

The key is a well-balanced diet that includes all macronutrients (carbohydrates, fats, and proteins), according to Green.

4. Control Your Fats

Despite the fact that fat can reduce a meal's GI, not all fats are created equal. The worst are trans fats, which are prevalent in fast food. Saturated fats are unhealthy and should be avoided. The healthiest form of fat is unsaturated.

"People who consume high-saturated-fat diets are more likely to have cognitive deficiencies," Gibson explained. One such example is the increased risk of strokes. The hippocampus — a brain area important to memory formation — was clearly damaged in rats who ate saturated fat for several weeks, according to him.

Despite this, Green stated that "the brain is 60% fat," and that "extremely low cholesterol levels have been linked to sadness, aggressiveness, and anti-social conduct." "Zero fat is clearly not the way to go," he said, whereas most people in wealthy countries need to limit their fat intake.

Essential fatty acids, such as Omega-3s, are showing promise in the treatment of depression and other psychiatric diseases like schizophrenia, as well as in the development of infant brains, according to Green. Supplements' impact on a healthy adult brain, on the other hand, is debatable, he added. Natural sources, such as cold-water fish, seeds, and nuts, may be the best option.

5. Know Yourself

Despite their broad commonalities, food has a slightly varied effect on everyone's brain. Extroverts, for example, are more likely to succumb to the "post-lunch dip" – the temptation to nap or drink coffee in the middle of the afternoon, according to Gibson. In addition, size matters: Low blood glucose can make children and the very thin feel faint or cranky faster than an average-sized adult, according to Montminy.

It's a good idea to consider brain food. However, general eating habits are also crucial. Even with a slight drop in glucose, people who under-eat, over-exercise, or miss meals on a regular basis can get foggy-headed. They become hypersensitive to not receiving enough, according to Gibson.

Conclusion

However, with the Goldilocks method, there is no need to diet for the sake of distraction. "Every single fad diet is complete nonsense," Green said, but there is some merit to eating a low-glycemic-index diet.

Recommended Book: Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life by Max Lugavere

Written by: Hexapreneur ✍️