Brain Food

The following excerpts came from the article, Healthier, Longer Living and Your Food Choices, by Daniel G. Amen, M.D., a clinical neuro-scientist, psychiatrist, and brain-imaging expert, who heads up the world-renowned Amen Clinics. Here is a seven step plan to get your diet under control and to use food as brain medicine.

Step 1: Increase Your Water Intake
Given that your brain is about 80% water, the first rule of brain nutrition is adequate water to hydrate your brain... Drink at least 84 ounces of water a day...unpolluted with artificial sweeteners, sugar, caffeine, or alcohol. You can use de-caffeinated tea bags such as raspberry or strawberry flavored, and make unsweetened iced tea. Green tea is also good for brain function as it contains chemicals that enhance mental relaxation and alertness.

I came across two articles regarding water quality I felt I needed to share with you. The first is titled “ Why Purified Water is Bad For You” and can be viewed at www.watershed.net/purified.htm …Dr. Rona indicates purified water is free of dissolved minerals and, because of this, has the special property of being able to actively absorb electrolytes ( sodium, potassium, chloride)… The longer one drinks purified water, the more likely the development of mineral deficiencies and an acid state occurs within the body.

The second article is by an ecologist, James McMahon and can be viewed at www.sweetwaterllc.com. He basically says “It is no longer reasonable to assume that you can rely on government water agencies to provide you with pure healthy water ready to drink from the tap.” He recommends testing your water for contaminants, then obtaining the right system to remove them. This is not a cheap process, the water test alone runs over $100. I would do this personally if I could afford it, until then, I think I will stick with natural spring bottled water.

Step 2: Calorie Restriction
Substantial research in animals and now in humans indicates that a calorie-restricted diet is helpful for brain and life longevity. Eating less helps you live longer. It controls weight; decreases risk for heart disease, cancer, and stroke from obesity (a major risk factor for all these illnesses), and it triggers the production of nerve growth factors, which are helpful to the brain.

Here's a tip on healthy foods already prepared for you.

If you need to lose weight safely and want a healthy convenient meal plan, be sure to check out our BistroMD link.

Dieting is Easier When You Love the Food. Delicious meals shipped to your door. It's a proven strategy that works! This system consists of cooked, frozen meals you simply warm up. These meals have been developed by a medical doctor specializing in weight loss. It's a proven strategy that has worked for thousands of others. It's easy, it's delicious ... Get your own Personal Chef!

Step 3: Fish, Fish Oil, Good Fats and Bad Fats
DHA, one form of omega-3 fatty acids found in fish, makes up a large portion of the gray matter of the brain. The fat in your brain forms cell membranes and plays a vital role in how our cells function. Neurons are also rich in omega-3 fatty acids. More about fats under Step 6.

Step 4: Lots of Dietary Antioxidants
A number of studies have shown that dietary intake of antioxidants from fruits and vegetables significantly reduces the risk of developing cognitive impairment...free radicals when produced in toxic levels damage the body's cellular machinery.

The best antioxidant fruits and vegetables according to the U.S. Department of Agriculture include:

blueberries, blackberries, cranberries, strawberries, raspberries, oranges, red grapes, cherries, kiwis, plums
spinach, brussels sprout, broccoli, beets, avocados, red bell peppers

Dole Superfoods.com states the three best "superfoods" for the brain are blueberries, spinach, and strawberries. These superfoods for the brain are backed by substantial evidence demonstrating their brain health benefits. Studies from Tufts University researchers found these fruits effective in preventing and even reversing age-related brain deficits such as decreased short term memory, loss of balance and coordination.

Step 5: Balance Protein, Good Fats and Carbohydrates
A balanced diet is a good diet. Having protein at each meal helps to balance blood sugar levels; adding lean meat, eggs, cheese, soy, or nuts to a snack or meal limits the fast absorption of carbohydrates. At each meal or snack, try to get a balance of protein, high fiber carbohydrates, and fat.

Step 6: Recommended Foods
Choose between these foods each week. They are healthy, low in calories, and help us reach the goals of consuming powerful antioxidants, lean protein, high fiber carbohydrates and good fat.

LEAN PROTEIN

fish (especially Alaskan Salmon caught in the wild--farm raised is not as rich in omega-3-fatty acids—mix a can of salmon with flax meal and eggs & bake till done, delicious!
poultry--and turkey, skinless
meat--lean beef and pork
eggs--enriched DHA eggs are best
tofu and soy products--whenever possible choose organically raised
dairy products-- low fat cheeses and cottage cheese, low fat sugar free yogurt and low fat or skim milk
beans--especially garbanzo beans and lentels
nuts and seeds, especially walnuts
US Wellness Meats offers grass-fed beef and lamb and free-range poultry

COMPLEX CARBOHYDRATES

berries--especially blueberries, raspberries, strawberries, blackberries
oranges, lemons, limes, grapefruit
cherries
peaches, plums
broccoli, cauliflower, brussels sprout
oats, whole wheat, wheat germ, oatmeal needs to be the long cooking kind…bread must be whole wheat and should have at least 3 grams of fiber
red or yellow peppers
pumpkin, squash
spinach
tomatoes
yams
beans

FATS

avocados
extra virgin cold pressed olive oil
olives
salmon
nuts and nut butter, especially walnuts, macadamia nuts, pecans and almonds

LIQUIDS

water
green tea

Step 7: PLAN YOUR SNACKS
Healthy snacking keeps you satisfied between meals. I like jerky. A company called Jerky Direct offers all natural protein snack food made from turkey, beef, and buffalo raised without growth hormones or antibiotics, and has low salt content.

Brain health supplements are available from Swanson Health Products. Be sure to visit Swanson Memory & Brain Support.