What a BRAIN SURGEON eats and why you should change to the S.H.A.R.P. diet, too
Colourful food, lots of fibre and carrots rather than crisps
ALTHOUGH I’m not in favour of strict dietary protocols that are unrealistic and challenge your willpower, I do have ten golden rules which I swear by as a brain surgeon with years of experience researching the importance of brain health. Here they are:
Before you do anything else, stop the external attack on your brain, by reducing your intake of sugar and diet drinks, fast-food meals, processed meats, highly salty foods and sweets. This is not a gentle suggestion; it is a mandate. Stop buying foods that a gardener or farmer (or your great-grandmother) wouldn’t grow or recognise.
Fibre has long been shown to help prevent depression, hypertension and dementia through a variety of biological pathways, so build as much fibre as possible into your meals by feasting on fruit and vegetables, beans and legumes, whole grains and seeds, including wild and brown rice.
Fibre is key to brain health because it changes the overall chemistry of a meal. When you lack fibre, the carbohydrates you eat get absorbed more quickly, raising blood sugar and insulin levels and potentially increasing inflammation in the body.
Next, make sure you build your meals around vegetables, berries, fish and seafood, healthy fats, nuts and seeds; and include beans and legumes, fruit, low-fat dairy products, poultry and wholegrains. Aim to make your plate 70 per cent carbs (unrefined and unprocessed), 15 per cent fat, and 15 per cent protein.
Limit your consumption of fried food, pastries, processed foods, red meat, high-fat dairy products and salt.
Replace crisps and processed cheese dip with nuts or carrots and hummus — this lowers trans fats and saturated fats which are incredibly unhelpful to your brain.
Eat a range of differently-coloured vegetables every day to boost your nutrient intake (see box left).
And you can still enjoy alcohol as long as you don’t overdo it (see box below right).
It’s also important not to stress too much about eating. Worrying about eating correctly could raise your anxiety and increase cortisol levels, which would be more dangerous than the benefits of the ‘right diet’ for brain health!
Food should be a source of nutrition, and also a source of enjoyment. I refuse to feel guilty when I eat outside my own recommendations occasionally — guilt is bad for the brain.
Eating well means eating real food, not popping pills or supplements. We might love the idea of a pill or powder packed with all the micronutrients we need, but that bottle with broccoli on the label is no substitute for the real thing. The evidence shows that micronutrients offer the greatest benefit when consumed as part of a balanced diet because all those other components in healthy food allow the micronutrients to be well absorbed and do their job properly.
Getting your B vitamins from eggs and your omega-3 fatty acids from fish trumps taking vitamins and supplements alone. When you want to splurge on a good steak, look for grass-fed beef. It will have less total fat, more heartand brain-healthy omega-3 fatty acids, more conjugated linoleic acid (another type of healthy fat) and more antioxidant vitamins, such as vitamin E. Skip the juices, smoothies, and frappuccinos, and choose a tall glass of water, black coffee or tea instead. Digestion begins in the mouth, but with juices or smoothies (even super-healthy ones) the nutrients pass through the stomach and the first part of the small intestine before digestion really begins.
HOW TO EAT S.H.A.R.P.
INSTEAD of offering a strict programme, I prefer to encourage a general framework for creating meals that should satisfy your preferences while staying on a path that fosters brain health.
To make this as easy and memorable as possible, I’ve summarised my guide to good eating for the brain using the S.H.A.R.P. acronym.
S is for slash sugar NUMEROUS studies have found that people with high blood sugar have a faster rate of cognitive decline. I’m not asking you to nix sugar entirely; we all love a little sweetness in our lives. But cutting back on volume and being choosier about our sugar sources is the shift to make. When you need to add a touch of sweetness, try a pinch of natural stevia, a drizzle of honey or a tablespoon of real maple syrup. Avoid artificial sugars because the human body can’t properly digest these (which is why they have no calories). But they must still pass through the gastro-intestinal tract and affect gut bacteria in ways that lead to metabolic dysfunction. Reducing refined flours and sugars — real and artificial — is a good idea. This means eliminating or severely limiting crisps,
biscuits, pastries, muffins, pies and tarts, sweets and breakfast cereals. Watch out for products labelled ‘diet’, ‘lite’ or ‘sugar-free’ because that usually means they are sweetened artificially.
H is for hydrate smartly
AS WE age, our ability to perceive thirst diminishes. Even moderate amounts of dehydration can sap your energy and your brain rhythm. The link between hydration status and cognitive ability and mood is well recognised. Dehydration often leads to cognitive problems in older adults. Because our brains are not really that good at distinguishing between thirst and hunger, we can often mistake hunger for thirst so one of my mantras is ‘drink instead of eat’.
The best way to stay hydrated is with water. You also can have your morning coffee or tea as long as your caffeine consumption doesn’t interfere with your sleep. For most people, it’s ideal to scale back the caffeine intake in the afternoon and be caffeine-free after about 2pm.
A is for add more omega-3 fatty acids
OMEGA-3 fatty acids are the brain-nourishing gems you get from seafood, nuts, and seeds. In my view it is always better to source this nutrient from food rather than from supplements.
Fatty fish is a wonderful source of omega-3 fatty acids (especially salmon, mackerel and sardines), and grass-fed beef, lamb and venison contain this healthy fat.
Studies show people who eat fish or seafood every week report better brain health than those who avoid it.
Plant sources of omega-3 fatty acids include flaxseed, plantderived oils (olive, rapeseed, flaxseed, soybean), nuts and seeds (chia, pumpkin and sunflower seeds).
R is for reduce portions
PORTION control is a potent skill and a great preventive strategy in any health-related goal. We westerners love our gigantic plates and heaps of food. Occasional overindulgence won’t kill you (or your brain), but most days it is a good idea to watch your caloric intake. The easiest ways to gain control of your portions and calories are to prepare meals yourself at home, measure accurately and don’t go back for seconds.
P is for plan ahead
WHEN hunger strikes and we’re not prepared, well-ingrained animal instincts will push us in the wrong direction. So, it pays to prepare. Once a week, plan your main meals in advance and buy foods accordingly.