Foods that are good for your brain and memory - Brain Diet

Foods that are good for your brain and memory 

Foods that are good for your brain and memory - Brain Diet


Brain Diet


Did you know that what you eat is of great importance to your brain's performance? This powerful computer uses approximately 20% of your body's energy. For such a small size, this is quite a lot of consumption, so it's worth making sure that your brain always has enough of everything.


Why?


Each axon (a long fiber along which an electrical impulse is transferred from one nerve cell to another) is surrounded by a myelin sheath that acts as an insulator. When we provide our brain with the right nutrients, isolation is better, and thus information is transferred much more efficiently.


What we eat also influences the proper functioning of the glial cells, which produce myelin sheaths and nourish active nerve cells.


Our diet also has a big impact on neurotransmitters, which are chemicals that transmit a signal through the synapse (the connection between nerve cells). Our brain produces around seventy different neurotransmitters, including adrenaline and endorphins.


In their book "Brain Food," Brian and Roberta Morgan write that "any nutrient deficiencies can lower the levels of certain neurotransmitters and thus adversely affect the behavior they are responsible for. The opposite is also true: physical problems can be eliminated. or mental health, raising the levels of the relevant neurotransmitters through simple changes in the composition of the diet. "


This theory is enough, time for some treats:

1. Eat fruits and vegetables - it is a rich source of potassium that improves the work of the mind. You will find potassium in bananas, peaches, oranges, and apricots. Oranges should also be eaten because of their richness in vitamin C. It is worth eating tomatoes and potatoes from vegetables.


2. Fish and vegetable fats are important. Fish is a very rich source of omega-3 fatty acids. The lack of this acid contributes to depression. Nuts are a source of linoleic acid, which the brain needs to repair the myelin sheaths. In addition, nuts stimulate the work of the brain and alleviate depression. For the same reasons, it is also worth eating dark bread with seeds and groats. Remember about eggs as they are rich in so-called precursors of acetylcholine, a neurotransmitter responsible, among others for remembering words.


3. Drink plenty of water (preferably still water), avoid coffee. Water allows you to cleanse the body of toxins, quenches thirst quickly and effectively. Beverages such as coffee or carbonated drinks destroy B vitamins, dehydrate your body and your brain. Drinking coffee can also cause sleep problems.


4.  Limit your consumption of sweets. It is true that they provide large amounts of energy and improve the mood, but for a very short time, followed by a sharp decline in form. To improve your mood in a healthy way, learn about my  ways to make you feel worse.


5. Eat breakfast every day. It is the most important meal of the day. Let it be rich in carbohydrates and protein. Thanks to a healthy breakfast, energy will be released gradually, which will keep your brain in good shape throughout the day.


Learn to plan and compose valuable meals, thanks to which you will enjoy delicious food without remorse. Discover our 15-day Healthy Eating course, where you will learn how to make good nutritional decisions that will support the work of your brain. It is worth taking care of your body and mind by making conscious choices every day.


6. Eat your last meal at least 2 hours before going to bed. After a meal, the stomach is forced to digest, it engages the heart, liver and kidneys. Instead of resting, your body will have to work and your brain will not be rested. As you know, good sleep is good for learning.


While we are dreaming, the so-called consolidation of memory traces. The information that has been entered into the brain during the day is, in a sense, encoded and saved, so it is very important that your sleep is restful and undisturbed.

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