8 Ways to Keep Your Brain Healthy
Having a healthy brain turns out to affect mood, concentration, energy, reduce stress, and even restore hormonal balance. The healthier your brain, the better its performance will be.
A healthy brain also reduces the risk of chronic diseases, for example dementia.
Quoting from Psychology Today it turns out there are ways to keep your brain healthy. One of them by doing a “healthy diet of the brain”.
A healthy brain diet is actually the same diet as that for your body’s diet. This diet is done by eating a variety of healthy and appropriate foods.
Here are 10 tips for maintaining brain health.
1. Avoid fast food
Cook and consume healthy foods such as seafood, red meat, poultry, eggs, vegetables, fruits, and nuts (almonds, walnuts, etc.) and avoid eating fast food.
Then it is recommended to avoid whole grains (wheat, corn, rice, oats, etc.) and ‘family’ legumes (peas, lentils, hummus, soybeans, etc.) because they have low nutrition and antihistines and lectin content high risk to human health.
2. Drink plenty of water
Drinking pure mineral water without any sweetener is the best. Drinking sweet drinks is very dangerous, because it speeds up the process of metabolic damage.
3. Use oils that contain Omega 3
Avoid vegetable oils from whole grains prepared from soy, safflower and corn oil. Industrial oil seeds tend to contain high omega-6 fatty acids, which increase inflammation and fight omega-3 fatty acids that are needed by the brain and our immune system to function properly.
Examples of healthier fat choices are animal fat (beef, chicken, pork fat) olive oil, avocado oil, and coconut oil.
4. Avoid processed carbohydrates
Concentrates, processed sugars and starches cause unnatural spikes in blood sugar and insulin levels, which disrupt brain chemical stability and damage brain cell metabolism. For example sugar, flour, fruit juice, and processed cereals.
5. Include animal protein
Eat regularly – seafood, poultry, red meat, eggs, and others. In fact plant proteins are more difficult to digest and absorb.
6. Minimize alcohol and caffeine
Minimize alcohol and caffeine consumption especially if you have anxiety or insomnia. Alcohol will damage brain cells and suppress the central nervous system.
Excessive drinking of alcohol can also cause serious health problems related to cognitive and memory. While caffeine can cause anxiety symptoms including panic attacks and other psychological problems including obsessive behavior and schizophrenia.
7. Balance your insulin levels
Insulin resistance has been identified as the main cause of most cases of Alzheimer’s disease and symptoms of depression, bipolar disorder and psychotic disorders. If you are resistant to insulin, take immediate steps to reduce your insulin levels with diet and exercise.
Overcoming insulin resistance can help you maintain a healthy weight and reduce your risk of various chronic medical conditions, including diabetes and heart disease, and some forms of cancer.
8. Meet the iron content
The brain needs iron for the production of neurotransmitters (serotonin, dopamine and norepinephrine), brain energy formation, hippocampal function (memory), and cell signaling. If iron deficiency, increase intake with red meat, organ meat, and or shellfish and reduce the intake of plant foods that interfere with iron absorption.