It’s not just bad reality TV that’s draining your brain. There are a number of food groups that can contribute to overall mental decline, and, loss of cognitive ability, and it’s serious stuff! To learn how to get a healthy brain , help to protect your pearly whites, and keep your brain young and sharp for life, banish these foods from your diet for life now!
Wikipedia describes cognitive ability this way,
Is the mental action or process of acquiring knowledge and understanding through experience and the senses. It encompasses processes such as attention, the formation of knowledge, memory and working memory, judgment and evaluation, reasoning, computation, problem solving, decision-making, and comprehension and production of language.
Get more information from Wikipedia cognitive function here.
Processed Grains. All processed grains have a negative impact on your brain functioning and your overall health, except for 100% whole grain, which is very rich in nutrients, and, and it is known to prevent arterial aging. If you consume regular grains, your body risks to age quicker than it is supposed to and you can also experience memory loss, brain fog, and poor cognitive functioning. Having said that, try swapping the regular carbs for the complex carbohydrates, all you need to do is to opt for whole grain bread and other whole-grains.
Fast foods. A recent study by The National Institute Of Health has revealed that junk food has many health implications and can even change the chemicals in the brains, thus leading to symptoms associated with depression and anxiety. Besides, foods that are high in fat can also trigger some symptoms that are similar to the signs of withdrawal when you stop consuming them. These foods affect the production of dopamine, an important chemical that promotes happiness and an overall feeling of well-being. Moreover, dopamine also supports the cognitive function, the learning capacity, alertness, motivation and memory of your brain. This is why it is important to avoid all foods that contain excessive saturated fat.
Fried Foods. Almost all processed foods contain chemicals, dyes, additives, artificial flavors, preservatives and such, which can affect the behavior and the cognitive functioning due to the chemical that causes hyperactivity, both in children and in adults. Fried slowly destroy the nerve cells, or neurons, located in the brain. However, some oils are more dangerous than others, such as sunflower oil, which is considered to be among the most toxic ones. The safest oil to use is extra-virgin olive oil. Just like fried foods, processed or precooked foods also impact your central nervous system and they also increase the risk of developing a degenerative brain disorder later in life, such as Alzheimer’s disease.
A National Institute Of Health Study concluded the following on eating fried foods regularly.
In summary, there is strong evidence suggesting an association of fried food consumption with a higher risk of developing chronic disease in adults. The strength of current evidence makes it reasonable to recommend complete avoidance of fried foods or at most infrequent to moderate fried food consumption within the context of an overall healthy dietary pattern.
High Salt Foods. Everybody knows that salty foods affect your blood pressure and they are very hard on your heart and kidneys. However, as research suggests, foods that contain high amounts of salt (sodium) can affect your cognitive function and impair your ability to think. Salty foods affect your cognitive ability, affecting your intelligence, as well. Research has shown that the consumption of salty foods along with nicotine, have the same effects as hard drugs, as they cause harsh withdrawal symptoms and cravings for salty foods.
Processed Meats. Proteins are the building blocks of muscles and they are very important for the proper functioning of your body. Lean meat, preferable grass-fed or free-range meats, is the richest source of high-quality protein, but avoid overly processed protein such as hot dogs, salami, sausages and such.
The findings of a Johns Hopkins Medicine study of more than 1,000 people with and without psychiatric disorders has shown that
nitrates, chemicals used to cure meats such as beef jerky, salami, hot dogs and other processed meat snacks,may contribute to mania, an abnormal mood state. Mania is characterized by hyperactivity, euphoria and insomnia.
Unlike the natural proteins that help your body insulate the nervous system, processed proteins do exactly the opposite. Opt for lean meats and natural wild-caught fish, particularly tuna and salmon, low-fat dairy, walnuts and seeds, as these are natural, high-quality protein sources
High Sugars. Sugar and sugary products are bad not only for your waistline, but for your brain function as well. Long-term consumption of processed sugar can create a wealth of neurological problems, and it can also interfere with your memory. A UCLA study shows high-fructose diet sabotages learning, and memory.
“Our findings illustrate that what you eat affects how you think,
said Fernando Gomez-Pinilla, a professor of neurosurgery at the David Geffen School of Medicine at UCLA and a professor of integrative biology and physiology in the UCLA College of Letters and Science.
Eating a high-fructose diet over the long term alters your brain’s ability to learn and remember information. But adding omega-3 fatty acids to your meals can help minimize the damage.
You can learn more about healthy omega 3s by reading “Omega 3 Foods List“. On the other hand, sugar can also interfere with your ability to recall, this is why it is recommended to avoid pre-baked goods, sugar, corn syrup and products that are high in fructose. If you must use sugar, use dark brown sugar.
It is well-established that the Mediterrnean Diet, with the addition of more virgin olive oil and nuts, is the best choice for your overall health and well being. Not only will it help you with your heart and cardiovascular health, but you will also learn how to get a healthy brain, and how to maintain it, as well, according to a recent study.
The Mediterranean Diet consists of eating fresh fruits and vegetables, and whole-grains, with olive oil the main source. The diet also includes low-fat dairy, high-protein, cold-water or wild-caught fish, and meats, as long as the meats are lean organic, grass-fed, or free-range meats, and wine, in moderate amounts. For additional information on these types of lean high-protein meats and fish and where to purchase them, read this review “What Is In Maca Root“.
Researchers recently found that when older adults supplemented their Mediterranean-style of eating with extra virgin olive oil and nuts, their memory and thinking skills increased, than those who only ate a normal and what was considered a healthy diet in the past, low-fat diet.
In this study, which involved 450 adults divided into three groups, were given three different diets. The first group ate a Mediterranean Diet plus a liter of extra virgin olive oil per week. The second group consumed the Meterranean Diet plus thirty grams of nuts per day, which included walnuts, hazelnuts, and almonds. The final group ate just a straight low-fat diet. So, do you still think a low-fat diet is the way to go?
After a four-year period, the participants took a cognitive skills test. Results showed that the two groups that consumed the Mediterranean Diet with with the extra olive oil or the nuts, had much better cognitive function, such as reasoning, attention, memory, and language, than the group who ate only the low-fat diet. Based on the results, the researchers concluded this type of diet could be effective in preventing dementia.
Researchers believe that oxidative stress, which is caused by free-radical damage in the cells, is greater than the human body’s immune system defenses. Free-radicals also damages blood vessels and neurons in the brain, which causes age-related cognitive decline and the development of dementia.
The Meterranean Diet, along with the additional olive oil and nuts, are particularly rich in antioxidants and anti-inflammatory substances that counteract the oxidative damage in the body and in the brain. Complete finding for the study can be found in the article “The Metirranean Diet and Age-Related Cognitive Decline”, which appeared in the Journal Jama Internal Medicine and reviewed by The National Institutes Of Health.
In an older population, a Mediterranean diet supplemented with olive oil or nuts is associated with improved cognitive function.
Now that we’ve covered the health and cognitive benefits of The Medeterranean Diet and older adults, let us now look at babies and youth and the beneficial effect of brain health with good nutrition.
Good Nutrition and Babies
Scientists have stressed good nutritious diet is vital in a child’s early life, as the brain grows at its fastest rate during the first three years of life.
This indicated growth of the head during this time is linked to intellectual ability and, it is possible that good nutrition during this period may encourage optimal brain growth, as well.
Scientists tracked the long term health and well being of around 14,000 children born in 1991 and 1992 as part of the West Country’s Avon Longitudinal Study of Parents and Children (ALSPAC), reviewed by The National Institutes Of Health.
Parents were quizzed about the types and frequency of the food and drink their children consumed when they were three, four, seven and eight and a half years old.
They were marked on a sliding scale which ranged from minus two for the most healthy to ten for the most unhealthy.
IQ was measured using a validated test, called the Wechsler Intelligence Scale for Children, of 4,000 children when they were eight and half years old.
The research found after taking account of potentially influential factors, a predominantly processed-food (precooked or fast foods) diet at the age of three was associated with a lower IQ at the age of eight and a half, irrespective of whether the diet improved after that age.
On the other hand, a healthy nutritious diet was associated with a higher IQ at the age of 8.5, with every one point increase in a healthier dietary pattern was linked to a 1.2 increase in IQ. Dietary patterns between the ages of four and seven had no impact on IQ.
Although a modest increase, the scientists said the study’s findings were in line with previous ALSPAC research that linked early childhood diet and later behavior and school performance.
Dr Kate Northstone said:
This suggests that any cognitive and behavioral effects relating to eating habits in early childhood may well persist into later childhood, despite any subsequent changes to dietary intake, including improvements.
She noted the brain grows at its fastest rate during the first three years of life, indicating that head growth at this time is linked to intellectual ability.
It is possible that good nutrition during this period may encourage optimal brain growth.
Cognitive Function and Peruvian Maca
A recent study finds, maca can be proficient in protecting the brains of both women and men. And while this specific study, published in the peer-reviewed journal Evidence-Based Complementary and Alternative Medicine, examines maca’s indirect impact on mitochondrial activity, it does so by way of maca’s effect on cognitive function.
Now, before we go any further, we need to define “oxidative stress.”
Oxidative stress, simply put, is cell corruption caused by free radical damage. Two ways to fight this damage are by ingesting quality antioxidants abd anti-inflammatories, and increasing blood oxygen levels. Oxidative stress deteriorates and “ages” the brain via free radical ravishing of the good neuron cells in the brain.
Results of the study concludes maca is a worthy blood oxygenator and potent antioxidant and anti-inflammatory, and scientists in general can conclude, with confidence, that maca helps to preserve cognitive function. For more particulars on the study, “Oxidative Stress In Brain Aging: Implications For Therapeutics Of Neurodegenerative Diseases”, read here.
Supplement your diet with a natural, organic non-GMO, Super Food Adaptogen, healing food plant, called Peruvian Maca, for added assurance, furnishing your body and mind with great nutrition. This amazing Super Food has the ability to not only assist you with cognitive function, but also physically and mentally in so many wide-ranging ways. This healing plant root provides you the energy necessary to pursue all the brain-stimulating activities encountered each day, enhances memory, mood, and recall, relieves stress naturally, and reduces the symptoms of anxiety, depression, assisting you in maintaining a positive attitude and a clear and responsive mind.
For more in depth information on this incredible healing Peruvian Maca plant, read these articles and reviews:
Now that you have learned how to get a healthy brain, are you ready to take action to protect you and your family’s cognitive health? Your comments and questions are welcomed. Please let me hear from you.