EAT YOUR WAY TO A BETTER BRAIN
It seems hardly a day goes by without being bombarded with new advice about what to eat, what not to and the next big thing sure to keep us healthy.
Years of nutritional research have revealed our choice of foods influences our memory, general cognitive skills, mood and mental well-being.
Getting it right is important to boost focus and thinking at all ages.
Brain Fitness Doctor and author of Future Brain: The 12 Keys to Create Your High Performance Brain, Dr Jenny Brockis shares her tips on eating to improve your brain function.
The top contenders for boosting focus, memory and better cognition are the Mediterranean and MIND diet.
Have you considered the Mediterranean style of eating?
Leafy greens, cold water oily fish such as salmon or mackerel or lean protein, deeply pigmented berries such as blueberries and strawberries, some seeds and nuts, some whole grains, a good dollop of olive oil, a small glass of red wine and you are good to go.
Beyond the waters of the Med, the new kid on the dietary block is the MIND diet.
What’s particularly exciting here is that this way of eating that is similar to the Mediterranean diet has been associated with a 35% lower risk of Alzheimer’s disease.
It incorporates all those foods shown by the research to be good for the brain and it’s easy to follow.
Go green: Mum was right – six servings a week of leafy green vegetables such as spinach, kale and Asian and salad greens.
More vegies: Include a wide variety of different coloured vegies on your plate – at least one every day – capsicum, carrots, eggplant, squash – your choice. Go nuts: Previously maligned for being guilty of causing weight gain – nuts are packed with good fats and vitamins. Five serves a week, (that’s five small handfuls) is all that’s required. Berry delightful: Two or more serves a week of blueberries, strawberries, blackberries or cherries to pack a powerful anti-oxidant punch. Beans: Lentils, chickpeas, kidney beans or baked beans – three times a week. Whole grains: For those not allergic or celiac, three servings a day. Go fish: Naturally, fish would have to be included for the omega-3 content – once a week. Too easy! Meat: Eat chicken or turkey twice a week. Olive oil: Extra virgin for your salads and cooking. Wine: One glass a day (that’s 125ml).