Brain Waves with Debra Rose

December 2020

Feeding Your Brain

We all know ‘you are what you eat,’ so why isn’t it obvious that what our brain consumes is just as important? With so many external events out of our control, nourishing our brain for maximum efficiency is something we can aim for. This winter, an easy and effective project is to strive to consume the following for brain power.

Coffee: Antioxidants and caffeine support alertness, defend against lethargy, and can improve mood. With the release the neurotransmitters such as serotonin to help you feel good and sharpen your concentration, you may even reduce your risk of Parkinson’s and Alzheimer’s.

Turmeric: Turmeric is the new Kale, it’s everywhere. The active ingredient of Curcumin is known for its anti-inflammatory compound that helps improve memory, ease depression and helps new brain cells grow. Tumeric is known for boosting serotonin and dopamine, and can slow mental decline that accompanies aging.

Blueberries: Also anti-inflammatory, antioxidants found in blueberries help improve memory and can stave off short-term memory loss.

Fatty Fish: Sardines, Salmon, trout are brimming with Omega-3 fatty acids that are used for learning and memory, and build brain cells. Learning impairments and depression have been correlated with a deficit of Omega 3s.

Dark Chocolate: Best news ever, cocoa powder and dark chocolate are Brain-boosters that enhance memory and slow mental decline associated with aging. It also boosts your mood, not a surprise.

Pumpkin Seeds: Your go-to for copper, iron and zinc, these seeds are the vehicle for supporting healthy nerve signaling, countering epilepsy, migraines and depression. Brain fog and neurodegenerative disorders are defended against by consuming these seeds on a regular basis.

Broccoli: The ultimate vegetable powerhouse, you will find your daily recommended intake Vitamin K in just one serving. Vitamin K is linked to better memory, protecting against brain damage and supporting bone growth.

Oranges: Vitamin C is the source of protecting brain cell damage, age-related decline, and can fight off free radicals that damage brain cells. All you need is one medium orange, also try kiwis, guava, strawberries, tomatoes and bell peppers.

Nuts: Known for nutrients that improve cognition, support heart health and sharpen memory, nuts deliver a powerful dose of Vitamin E. A healthy heart leads to a healthy brain, and by choosing walnuts you get an extra dose of omega-3 fatty acids.

Green Tea: That cup of green tea increases focus, memory, alertness and performance. Helping you feel more relaxed, green tea is rich in antioxidants and improves your memory.

Eggs: B6, B12, folate and choline are vitamins found in eggs are linked to brain health, regulating mood and memory. Yolks are the best source, so keep at least one full egg in your egg white omelet.

There’s a Buddhist proverb that summarizes how what we consume impacts our mind and body. To know how you felt the day before, look at your body and mood today. The good news is, we have agency over how we feel tomorrow, based on our choices today.