Boost your brain power

Improve your memory and stay sharp with these six simple diet changes, writes Dr Joanna McMillan.

JUST LIKE ALL the organs in the body, your brain needs fuel to perform at its best. Eating healthy food that powers your brain can prevent you feeling sluggish, improve concentration and help you maintain clarity and focus throughout the day.

Those are the immediate bene ts, but studies also show that what we eat now may help ward off brain-related diseases such as Alzheimer’s and other forms of dementia in old age. That should concern us all since dementia is the second leading cause of death in Australia and there is currently no cure.

So, what does your brain need to perform at its best and stay as healthy as possible?

1 Cut back on saturated and trans fats

Several studies have found those who eat a high intake of saturated fat have a greater risk of cognitive decline and dementia as they age. This may be due to saturated fat itself, or a high saturated fat intake may be a marker for a poorer diet and less nutrients the brain needs. Other studies associated saturated and trans fats with worse memory and poorer brain function.

What it certainly means is that a diet of fatty meats and meat products, pies, pastries, cakes, biscuits and deepfried foods – all high in saturated fat – are not good for brain health.

2 Eat more omega-3 fatty acids

On the contrary, people who eat a lot of sh have a lower risk of dementia. The reason is likely due to their higher intake of omega-3 fatty acids found in oily sh and seafood. These long-chain fats are found in concentrated amounts in the brain, so we know they are important for optimal brain function. They have

been shown to reduce inflammation in the brain and promote the growth of new brain cells – just what we want for brain health and a sparky mind! You’ll find shorter-chain omega-3s in some plant foods, including chia, flaxseed and almonds, but we have only a limited capacity to use these to make the long-chain ones (called EPA and DHA) important for the brain. To boost your intake of these directly, tuck into oily fish such as salmon, trout or sardines two or three times a week (yes, the canned ones count). You could also take a supplement, although these can’t replicate all of the advantages of a diet high in fish.

3 Make extra virgin olive oil a pantry staple

People who eat more monounsaturated fats score better on cognitive tests, while those that eat a Mediterranean-style diet have been shown to have a lower risk of cognitive decline and Alzheimer’s disease. There are many aspects of this diet that may be protective, including a high intake of fish, but the type of fat again plays a starring role. Extra virgin olive oil is primarily monounsaturated fat, but it’s also a rich source of several antioxidants and beneficial plant compounds. It truly is a superfood and seems to be a winner for brain health.

It’s a myth that you can’t cook with extra virgin olive oil. Being a mono fat makes it very stable and less prone to oxidation than polyunsaturated fats, plus the antioxidants help protect the oil. Make it your pantry staple for cooking and dressings. It even helps absorb more antioxidants from your vegies – it’s a win-win!

Other good sources of monounsaturated fats include avocado (avocado oil is another terrific option for cooking and dressings), peanuts and many tree nuts, including almonds, cashews, macadamias, pecans and pistachios. Tuck into a handful of nuts daily for both heart and brain health.

4 Go for smart carbs

The brain is a glucose-greedy organ. Compared to other animals, we have very big brains and they use a lot of glucose to fuel brain cells. The brain will, therefore, work best if there is a nice steady supply of glucose via the blood.

If you’re eating poor-quality foods full of added sugars and refined starch – think rice crackers, highly processed low-fibre cereals, white bread, banana bread, muffins, cakes, lollies, soft drinks, energy drinks, low-fat snack bars and white rice – and eating them regularly throughout the day, your blood glucose levels will be all over the shop! Immediately after eating, your blood glucose will be sky high, quickly followed by a trough an hour or so later. Your brain picks up this drop in blood glucose and sends you signals to eat again – the brain doesn’t like low blood glucose. So you enter that cycle of eating every couple of hours, relying on sugary or starchy foods to pick up your energy levels and concentration. That’s bad news for brain health, not to mention weight control and overall vitality.

Instead, go for what I call smart carbs. These are nutrient- and fibrerich, but also low GI. This means they are digested and absorbed slowly, trickling glucose into your blood and providing a steady stream to the brain. Smart carbs include wholegrain low GI breads (sourdough is a great option), muesli or oats, some highfibre cereals, legumes, barley, quinoa, amaranth, buckwheat (including soba noodles), wholegrain pasta, brown basmati rice and most fruits.

5 A plus for caffeine

While we usually think negatively about caffeine, it actually might be good for the brain! A couple of studies have linked coffee intake with a lower risk of Alzheimer’s disease, while in the short-term, caffeine can improve concentration and cognitive performance. The trick is not to overdo it. A coffee right before an important presentation can be a good idea and you can certainly safely enjoy three or four small coffees a day (just don’t add sugar or a flavoured syrup). Coffee also contains some antioxidants that might explain some of the beneficial effects.

Another fabulous drink is tea, especially green tea. Yet even black tea contains antioxidants and a smaller amount of caffeine than coffee.

6 Load up on different coloured vegetables and fruit

You hear it all the time – eat more vegies and fruit – but it really is important and not just for heart health and weight control. Plant foods are packed with what we call phytochemicals. These are compounds over and above the vitamins and minerals we know to be essential, but they have a wide range of beneficial effects, some of which we are only just discovering. There is no replacement for eating whole foods and ensuring plant foods are a mainstay in your diet.

For brain health, they are antiinflammatory and protective against cell damage. Be sure to include as many different types as possible and the recommended five vegies and two fruit is a good place to start, but consider that your minimum, especially for vegies.