How often have we heard the saying “you are what you eat?” The truth of the matter is that what we eat really does play a huge role in our health- especially our brains. The incidence of age-related Alzheimer’s dementia is on the rise in America. Every five years your chance of developing this deadly disease doubles after the age of 60. What you eat can help your mind and memory.
Of all the organs in your body, the brain is the most affected by what we eat. On average, the brain burns about 25-30% of the food consumed, so it’s important to eat a well-balanced diet consisting of good high fiber carbohydrates, protein, good fats and plenty of water. Our brains need wholesome organic foods that incorporate a mixture of key ingredients and nutrients. Supplying your brain with good nutrition daily is one great way to ensure its optimal function.
All carbohydrates are not created equal. There are basically two types; simple and complex carbs. Simple carbohydrates cause extreme surges in blood sugar levels and increase insulin release, which can stimulate your appetite and increase your risk of excess fat storage. Complex carbs are foods that enter the blood stream gradually and only slightly raise insulin levels. They contain vitamins, minerals and fiber that are important for good overall health.
Next to water, protein makes up most of the weight in our bodies. Brain cells communicate with one another through chemical messengers called neurotransmitters, which are usually made of amino acids, the building blocks of protein. Poultry, seafood and lean meats are the richest sources, as well as dairy, legumes, nuts and seeds. The USDA recommends having two to three servings of protein a day.
Research shows that eating wild fish and diets rich in omega-3 fats benefit brain health. The brain is 60% fat and requires more omega-3s than any other organ. The fat in your brain forms cell membranes and plays a huge role in how our cells function. Eating foods like wild Alaskan salmon, avocados, extra virgin olive oil, olives, nuts and seeds are just some of the healthy fats that will increase overall health. It’s recommended to take a daily omega-3 supplement or eat two oily fish meals per week to improve brain function, and keep your heart and other organs healthy.
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What’s most necessary for making a fitness program more effective is establishing a certain number of trainings every week. It is considered that the minimum number of trainings is two (anaerobic) and three (aerobic) every week. If they are combined, their number can be reduced to three trainings a week (two combined and one aerobic). 