Our brain is a vital organ that drives all the other organs. It is a complex organ that sends and receives chemical and electric signals throughout the body through a network of nerves made up of billions of neurons.
The brain receives information through our sight, smell, touch and hearing, it then processes these messages and converts them into meaningful responses or stores them in our memory.
Our emotions, sensations, aspirations, moods are a product of our brain. Our brain also controls movements, breathing and heartbeat, vision, temperature, hunger and every process that regulates our body working 24/7.
Our brain is made up of about 60% fat, and 40% combination of water, protein, carbs and minerals all adding up to 3 pounds. Its work load and composition point to the importance of constant and adequate supply of critical nutrients for the brain to function optimally. From conception,we need to feed the brain nutrient rich food for a healthy development and optimal functioning ability.
How does food affect our brain?
Sugar: Multiple studies have pointed to the fact that intake of refined and highly processed food that are lacking in nutrients are detrimental to good brain health. Glucose is the main energy source for the brain and neurotransmitters are not formed if the glucose levels are inadequate. Conversely excessive intake of refined sugars impact the Brain derived neurotropic factors, that assist in the growth, development and communication between nerve cells,leading to a decline in functions. Sugars also drive inflammation in our system that leads to oxidative stress. Oxidative stress has been linked to poor brain function, mood disorders and depression.
• Sugar comes from various sources, read labels carefully .Fructose, dextrose, corn syrup, honey, lactose, raw sugar, and sucrose are all sugars and add to the overall sugar intake.
• Drinks add sugar: juices, sodas, and other sweet drinkscontain sugars. You could be adding sugars through the tea and coffee cups, be mindful. Water hydrates and so does fresh soups, fresh lemon water, fresh coconut waterare good choices.
• Artificial sweeteners have a very high intensity of sweetness that keep our brain receptors highly activated as a result naturally sweet foods taste different and may be less acceptable. The brain may not get used to natural flavours pushing the hunger button more often for satiety. Use in moderation!
• Look for healthy replacements like fresh seasonal fruits and dry fruits in moderation.
Gut Brain Axis – BDA: Recent research has highlighted what the scientist call the “Little brain”, or the enteric nervous system. This is basically two thin layers of nerve cells that line our digestive system from oesophagus to the rectum. The main role of this is to control all digestion processes. However recent studies have pointed to a larger role especially in modulation of moods. The mood swings in people with digestive problems are now seen as a two way process with both the brain affecting digestion and poor digestion affecting mood.
• Maintain a healthy gut microbiota: Our gut has a colony of millions of bacteria. The good bacteria help maintain the functioning of our small brain cells. Serotonin, a neurotransmitter, regulates sleep and appetite, mediatesmoods, and inhibit pain, is produced in the GI tract. Proliferation of good bacteria help in maintaining serotonin levels. Pro biotic foods like yogurt, fibre from whole grains, fruits and vegetables, traditional fermented foods all add to gut health.
• Good bacteria also ensure an open and functioning relay between the brain and gut and also help absorb nutrients more efficiently thereby nourish our brain better.
• Complex carbs are recommended for maintaining good serotonin levels.Whole grains, starchy vegetables, millets and sweet potatoes are sources of complex carbs.
Certain nutrients are found to be especially good for our brain.
Healthy fats: with 60% of our brain consisting of fats, inclusion of adequate healthy fats is important for brain health. Omega-3 fats have been found to be the right choice for brain health. DHA (docosahexaenoic acid) makes up 25% of the brain fat. In addition omega-3 fats are known for their ability to help reduce inflammation and foster communication between brain cells.
Sources: Fatty fish like salmon , Tuna, Sardines. Walnuts and faxseeds contain omega -3 fats in the form of AHA (alpha linolenic acid), which is converted to the active DHA.
Lutein: This is a plant pigment and is also found in the brain extensively. It is a carotenoid that has strong anti inflammatory and antioxidant capacity. Lutein has found to be important for maintain the cognitive function . In breast milk it helps the child’s brain development and in older people it helps maintain memory and cognition. It is also vital for processing of visual images.
Sources: Spinach, kale, corn, pumpkin, sweet potatoes, avocados and egg yolks.
Vitamins: Like thiamine and niacin , both from the Vitamin B family are critical for converting food to energy and thus help maintain a constant supply of fuel for our brain. Folate, another vitamin of B family, is critical for preventing neural tube defect in new born and for the development and maintenance of brain throughout life.
Sources : A balanced diet of lean meat, poultry, fish, dairy, whole grains, fruits and vegetables.
To sum it up, our brain helps keep our body functioning and also helps with the quality of life we lead. We need to feed our brain well to stay well.
• Keep up the energy levels by eating at regular intervals and including complex carbs, whole fruits. This ensure a constant supply of energy for the brain and prevents exhaustion.
• Drink adequate water even in winters when the thirst drive is low. Mild dehydration can also make you tired and reduce your ability to concentrate.
• Eat balanced meals made with fresh seasonal ingredients. Ensure adequate healthy fats, complex carbs, healthy proteins and lots of vegetables and fruits.This will have a positive impact on not just your brain but overall health.
• Keep the gut in good shape.
All in all eat mindfully, sleep well, exercise daily.
