What you eat affects your brain health

The substances in your food have an impact on your brain. Every single nutritional component in our meals has an impact on the functioning and development of the brain, as well as on our mood and energy. For example, the tiredness or alertness we sometimes feel after eating or at certain times is most likely caused by what we have eaten or drunk .

Apart from water and other fluids, the density of the brain and the efficiency of its functioning come from fats, proteins, micronutrients and glucose. Let's see how.

1. Fats are crucial for the brain , the most important of which come from the diet, being omega-3 fats and, to a lesser extent, omega-6. These essential fatty acids are closely linked to the prevention of neurodegenerative diseases and are necessary to create and maintain cell membranes, so it is essential to consume foods that contain them, including some nuts, seeds and fats from algae and/or fish. However, not all fats are beneficial, and in the long term , saturated and trans fats can cause problems in the brain.

2. Amino acids from proteins promote brain growth and development , and their presence or absence can modulate how we feel and behave. Amino acids contain the precursors of neurotransmitters (chemical substances that send signals between neurons) affecting mood, sleep, attention, or body weight.

Complex combinations of compounds in foods can stimulate brain cells to release mood-altering norepinephrine (dark chocolate, cheese, eggs), pleasure-regulating dopamine (sunflower seeds, almonds, walnuts), and serotonin (yogurt, eggs, tofu) that helps us feel calm and happy.

3. Micronutrients also play a role in brain function . On the one hand, antioxidants in fruits and vegetables help fight free radicals so that the organ works properly for longer. On the other hand, micronutrients such as vitamins B6 and B12 and folic acid protect the brain from cognitive decline, and minerals such as iron, copper, zinc, sodium and potassium are also essential for cognitive health and development.

4. In order for the brain to transform and synthesize nutrients , it needs a lot of energy, which it obtains from carbohydrates , which our body digests as glucose or blood sugar. Not all carbohydrates are the same and they come in three forms: starch, sugar and fiber.

High-glycemic foods, such as white bread, cause a rapid release of glucose into the blood followed by a drop. Blood sugar drops, and with it our attention span and mood. On the other hand, green leafy vegetables such as spinach, kale and broccoli; legumes and nuts, especially walnuts, have a slower release of glucose that allows for a more consistent level of attention.

The 5 foods that are worst for the brain

Little by little we have come to realize that each food we consume has an impact, sometimes, on a certain part of the body.  If you pay enough attention, you will eventually be able to design your own eating plan and focus it on either healing, calming or activating a certain part of your body that you feel is necessary at the time. For now, I will tell you which foods are NOT good for your brain.

Avoid or reduce consumption of the following foods to combat inflammation and promote brain health, mental acuity and decision-making:

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• Added sugars have been shown to reduce the ability to learn and memorize, and to reduce the plasticity of the hippocampus, the part of the brain that controls memory. They can cause various neurological problems as well as vascular risks.

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• Fried foods such as potatoes, chicken, fish, etc., may reduce the quality of learning and memory, according to a study conducted on 18,080 people. Eating fried foods causes inflammation in the blood vessels that supply blood to the brain. Another study found that those who ate more fried foods were more likely to develop depression later in life.

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• High glycemic load carbohydrates. Although foods high in carbohydrates – for example, bread, pasta and any other products made from refined flour – do not taste sweet, the body processes them in much the same way as it does sugar. This means that they also increase your risk of depression.

Carbohydrates come in three forms: starch, sugar and fiber. Although most nutrition labels group them together as total carbohydrates, the proportion of sugar and fiber subgroups in the total affects how your body and brain respond. The idea is that you should eat the carbohydrates that are best for your body, which would include certain whole grains, high-fiber foods and those classified as low on the glycemic index (GI). The GI is a measure of how quickly foods are converted to glucose when they are broken down during digestion; the faster a food is converted to glucose in the body, the higher its GI ranking.

High GI carbohydrates include potatoes, white bread and white rice. Honey, orange juice and whole grain breads are medium GI foods. Low GI foods include green vegetables, most berries, raw carrots, some legumes, chickpeas and lentils.

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• Alcohol use. Excessive alcohol consumption can have lingering effects on the brain's neurotransmitters, decreasing their effectiveness or even mimicking them. Alcohol also destroys brain cells and shrinks brain tissue. Some people with a history of heavy drinking develop nutritional deficiencies that further impair brain function.

Short-term effects:

1. Loss of inhibition
2. Decreased planning and organizational capacity
3. Changes in mood and concentration
4. Difficulty forming new memories
5. Sleepiness
6. Depressed mood
7. Changes in energy levels
8. Memory loss
9. Lack of judgment
10. reduced motor control, including delayed reflexes that can make driving dangerous. Over time, excessive alcohol use can cause permanent brain damage.

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• Nitrates are preservatives used in processed deli foods such as bacon, ham, salami and sausages, and studies have shown a link to depression.

A recent study even suggests that nitrates may alter gut bacteria in ways that tip the balance toward bipolar disorder.

Nutritional Psychiatry is beginning to shed light on how the foods you eat affect how you feel.

Mental illnesses, such as depression, anxiety and bipolar disorder, account for a significant proportion of global disability and pose a considerable social, economic and health burden. They are commonly treated with medication and psychotherapy, but this does not seem to be sufficient. Consistent data now suggest that diet quality may be a modifiable risk factor for mental illness. ( 1 )

Possible biological pathways related to mental disorders include inflammation, oxidative stress, the gut microbiome, epigenetic modifications, and neuroplasticity. Consistent epidemiological evidence, particularly for depression, suggests an association between dietary quality measures and mental health, across multiple populations and age groups. In this regard, nutritional psychiatry has gradually been detecting possible relationships between what we eat and how we feel.

What are Nutraceuticals and Nootropics?

Nutraceuticals​

Nutraceutical is a term derived from "nutrition" and "pharmacy". The term applies to isolated herbal products, dietary supplements (nutrients), specific diets, and processed foods such as cereals, soups, and beverages that, in addition to nutrition, are used as medicine.

A dietary supplement is considered to be a product that carries or contains one or more of the following dietary ingredients: A mineral, a vitamin, an amino acid, a medicinal herb or other botanical, a dietary substance intended for use by man to supplement the diet by increasing the total daily intake, or a concentrate, metabolite, constituent, extract, or combinations of these ingredients. Nutraceuticals are such nutritional supplements that are used for health purposes other than nutrition.

Some popular nutraceuticals are ginseng, echinacea, green tea, glucosamine, omega-3, lutein, folic acid and cod liver oil. Most nutraceuticals possess multiple therapeutic properties.

Nootropics or smart substances

Nootropics consist of a wide range of supplements and medications that people believe or suspect can improve cognitive functioning of the brain, including thinking, memory, executive function, creativity, and motivation.

Some drugs abused to enhance brain function include medications normally used to treat cognitive disorders such as Ritalin (methylphenidate) or drugs prescribed for narcolepsy.  in order to stay awake for long periods of time. As well as antidepressants, or drugs to treat dementia in order to improve memory.  This is not recommended in any way, as these drugs act by increasing the levels of dopamine and norepinephrine, improving cognition, but if overused, the levels of these neurotransmitters increase excessively, causing cognitive impairment, and this is because the brain becomes accustomed to higher levels of these transmitters and will find it difficult to adapt if they suddenly disappear.

So it's wise to lean toward natural products. The most popular ingredients in natural or herbal brain-boosting supplement combinations include B vitamins (12 and 6), omega-3 fatty acids, acetyl-L-carnitine, huperzine-A, citicoline, and alpha glycerylphosphorylcholine. Herbs and food products such as ginkgo biloba, ginseng, lion's mane, curcumin, echinacea, bacopa monnieri, L-theanine from green tea, turmeric, guarana (a plant extract that includes caffeine), and bilberry extract are also commonly included in these formulas.

Turmeric , because according to laboratory experiments, it prevents the deterioration of what is known as BDNF, a protein involved in optimal mental health, in fact, it makes the brain adapt. This happens because when two neurons communicate in the process called synapse, BDNF (Brain derived neurotrophic factor) causes a new branch to occur. This would facilitate memory and learning.

Berries like blueberries – Because our brain is very susceptible to oxidative damage, berries contain flavonols (powerful antioxidants) that cross the blood-brain barrier, activating natural antioxidants within the brain. This is ideal because these are not supplements or drugs that provide us with something; they are substances that stimulate the activity of our own antioxidants.

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Lion's mane.  It is a fungus that also has an effect on BDNF signaling, and also helps the growth of new neurons, but the novelty is that the lion's mane mushroom contains a unique biopolymer that stimulates the growth of nerve cells or adrenal neurons, that is, it could improve their reflexes.

Dark chocolate . Both chocolate and cocoa contain Catecholamine and Epicatechin, which accumulate in specific areas of the brain and allow those areas to be activated more easily, especially in aspects of concentration and focus. But, in addition, it improves circulation in the brain, that is, more blood flow, reception of nutrients, in the short term.

Organic green tea . With extraordinary antioxidant capacity, its polyphenols or tannins such as epigallocatechin-e-gallate (EGCG), are very active, which also provide brain activation.

EGCG is a substance that is 20 times more antioxidant than vitamin E and 100 times more than vitamin C, proving effective in preventing certain types of cancer and maintaining good cardiovascular health, but also in our mood by increasing dopamine (a hormone responsible for making us feel satisfied and motivated).

Green tea contains L-theanine which facilitates the transport of tryptophan and tyrosine which improve alpha waves ( ⍺ ) that make us feel calm and balanced, but at the same time alert, motivated and energetic.

Caffeine may also help solidify new memories; researchers at Johns Hopkins University asked participants in an experiment to study a series of images and then take either a placebo or a 200-milligram caffeine tablet. More members of the caffeine group were able to correctly identify the images the next day.

Everything you eat affects your brain . I encourage you to pay attention to how different foods make you feel, not just in the moment, but the next day. Try an experiment of eating a "clean" diet for two weeks, that is, eliminating all processed foods and sugar, alcohol and fried foods.  Check in with yourself to see how you feel and, if you want, write down what you feel. After two weeks, slowly introduce foods back into your diet, one by one, and see how you feel.

Some people, when they "cleanse" their diet, can't believe how good they feel, both physically and emotionally, and how bad they feel when they reintroduce foods that cause inflammation. I invite you to try this experiment and tell me how you feel, if anything has changed in your body and your mood.