In the past, it was generally believed that the brain was in control. Commander of our corps, he was widely seen as an overlord, one who told everything else what to do while thinking noble thoughts or, more likely in my case, daydreaming.
As time and study progressed, it became clear that this was not the case, that our brains were not a series of gooey strings sending electrical impulses, coldly directing the organs, the muscles and tendons, but rather in communication with them. Especially our instinct.
In fact, according to clinical nutritionist Dr Stephanie J Moore, our gut is, on the contrary, the master of our brain: “four times more information passes from the gut to the brain than from the brain to the gut”.
Moore is so convinced that the gut is the birthplace of good brain health – and by extension good mood, good energy levels, good mental health, etc. – that she dedicated her last book, Eat your brain happyin search of a better brain via the gut.
This intrigued me. Not only because I’ve long suspected that the brain fog that becomes my constant companion at the end of the year is the result of many tarts, and I wanted to be sure – but also because the idea of addressing my diet to make more alert calls to me. So I wanted to know exactly what I should charge for.
Luckily, Moore’s answer to my tartlet dilemma was to not tell me I shouldn’t have eaten it at all (sacrilege), but instead to focus on getting enough nutrients. “Without these elements, the brain simply cannot function well, let alone thrive – and in the short term, this could mean brain fog, inability to concentrate, poor memory recall, general fatigue, but if If this persists, there is a risk of neurodegeneration, where over decades a poorly nourished brain can develop dementia or Parkinson’s disease.
So there’s more kale. And while chewing, apparently. Moore recommends keeping these rules in mind if you want to give your brain a helping hand.
As a woman with a robust appetite, this filled me with joy, with Moore advising that “The brain is incredibly hungry for nutrients and energy, so if you’re eating undernourished or eating nutrient-poor foods, the gut and brain are likely to be affected. suffer. She suggests making sure at least one of your daily meals contains “mostly healthy, unprocessed foods, a range of colorful plant foods, and natural protein sources such as fish, eggs, meat , soy, beans and lentils.
“A dehydrated brain is an anxious brain,” says Moore. The answer to this question is not only to avoid dehydrating factors like alcohol, but also to hydrate well in the morning after sleeping for hours. “This is really essential, so before you have a coffee or tea, commit to having a large glass of room temperature water with a little lemon juice or lemon juice and a small pinch or salt .”
Moore says it’s “imperative” that “our brains are cleansed of the toxins and plaques that build up every day during good quality sleep.” You may not like reading this, but it repeats the oft-stated maxim that you really need to step away from digital devices to prepare for that all-important sleep; “Our digital devices can overstimulate the nervous system, and they are one of the most common causes of a poor night’s sleep and a sluggish brain the next day.”
If you’re like me, you’ll have go-to veggies and buy them every time you go shopping. Moore says that’s a mistake, that keeping your gut microbes happy and well-balanced requires “as diverse a range of plant-based foods as possible, so rather than eating the same one or two over and over again, include- in a variety”. She encourages richly colored fruits (including berries, kiwi and green apples), as well as bitter leaves like arugula, watercress or chicory, because they contain “powerful prebiotic fiber that nourishes your key gut microbes” .
All good medical clinics I have visited talk about chewing, but that doesn’t mean it happens in practice. I will redouble my efforts. “No matter how good your diet is, if you don’t chew well and take the time to concentrate on your food, you will decrease your ability to digest and absorb essential nutrients from your food, and you are much more likely to have large undigested foods. food particles pass through the gut, which can disrupt digestion and cause bloating and discomfort from dysbiosis, where “unfriendly” gut microbes outcompete the good ones – and this is especially true for poorly digested proteins.
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The five best foods for brain health:
Years ago, Moore told me that eggs were the best food you could take with you, and ever since, I’ve carried a hard-boiled egg with me every time I travel or am maybe in a situation where I can’t get my hands on the kind of foods I like. Besides being easy to throw in your purse, they’re particularly good for the brain, she says: “They’re highly absorbable proteins, necessary for repairing our tissues, making enzymes for healthy good digestion and essential ingredients for brain chemistry. – and yolks are an exceptional source of choline, which is needed by the brain to make acetylcholine, a key neurochemical for anxiety and overall brain health.
Think mackerel, sardines and herring. “These small fish do not have the heavy toxic load of larger fish like tuna and contain good amounts of essential, brain-healthy fats: omega 3.” They are also an excellent source of protein.
This family of foods—which includes broccoli, cauliflower, cabbages, and, brassica superstar, broccoli sprouts—”are nutrient-dense, packed with great prebiotic fiber to feed your gut microbes, and their Antioxidant and anti-inflammatory properties help protect the brain against oxidative damage.
Scatter generously! “Pumpkin seeds are fabulous for their zinc and magnesium content, both of which are important for the gut and brain.” They also contain healthy fats, which Moore says the brain is largely made up of and therefore appreciates being part of your diet.
…or very dark cocoa nibs/chocolate that contain more than 75% cocoa, for that matter. Very good for the brain, says Moore, because “with high levels of magnesium to calm the nervous system, polyphenols that nourish gut microbes, plus tryptophan, a precursor to the ‘happy’ brain chemicals serotonin and anandamide (which is known to increase oxytocin, which is our brain chemical of love and connection).
