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, 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. |
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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. |
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