Eating Your Way to a Healthier Brain

Do you know that you can significantly reduce your risk of developing dementia by eating well? Dr. Daniel Amen, a clinical neuroscientist, and author of books such as ‘Change Your Brain, Change Your Life’ and ‘Making a Good Brain Great’ was speaking at a local event hosted by the Mental Health Society.  I took several pages of notes and although you will find this information in his books (he is releasing a new one in March on Change Your Brain, Change Your Body) I wanted to highlight some of the key points relating to nutrition:

1. less than 7 hours of sleep/night decreases blood flow to the brain and increases weight (can improve sleep with melatonin, relaxation techniques, meditation)
2. eat protein (lean meat, grains, spinach) with every meal to keep blood sugars level and increase ability to focus
3. low-glycemic carbohydrates (fruits & veggies) are important fuel for the brain
4. carbohydrates increases ‘serotonin’ production (our happy chemical); watch for empty high-glycemic carbohydrates (snack food) because they will cause sugar crashes and foggy brain
5. 90% of people don’t eat 7-10 servings of fruits and vegetables/day; Dr. Amen recommends a high quality multivitamin (see consumerlab.com for those which contain ingredients that are on the label)
6. anti-oxidants (vitamins & minerals in food and supplements) help to neutralize free radicals in the brain which cause damage and degeneration
7. 60% of brain is fat by weight; increase good fats (omega 3-salmon, avocado, walnuts, flaxseed) and decrease bad fats (trans fats—shortening, butter)
8. omega 3 fats are necessary for brain, heart, skin and joints; low levels of omega 3 are related to ADD, depression, low brain function (take a high quality fish oil if not eating enough); recommends 1-2 gm/day
9. Dr. Amen’s 12 top brain foods: blueberries, oranges, salmon, tuna, turkey, avocados, spinach, red pepper (3 x vit. C than green), broccoli, oatmeal, walnuts, green tea
10. herbs & spices: tumeric in curry decreases plaques in Alzheimer’s; saffron is an anti-depressant; sage for memory
11. 80% of brain is water; drink 6-10 cups of water/day; hunger is often mistaken for thirst
12. drink less than 200 mg. of caffeine/day; recommends green tea
13. artificial sweeteners (aspartame) is 600 x sweeter than sugar and stimulates cravings; he recommends natural sweeteners such as stevia or splenda
14. 70% of population has trouble processing milk products after age 5
15. sugar, fat (transfats) and salt work on the heroine or addictive centers of the brain
16. caloric restriction is the only longevity factor (eat what your body needs or less); an extra 220 calories/day for 1 year = 23 lbs/year
17. low level of Vitamin D (less sunshine in winter months in Canada) doesn’t tell the brain when you are full; (use Vitamin D supplement to boost immune system)
18. there are 5 brain types for eating disorders: compulsive (night eaters, worriers); impulsive (grab the food when they see it, poor impulse control–low frontal lobe activity); varied (mix of the first 2); sad (low levels of vitamin D); anxious eaters
19. how to manage impulses:
    • good Vitamin D and omega 3 levels in the body
    • eat breakfast
    • small meals
    • balance blood sugars with low-glycemic carbohydrates & chromium
    • decrease use of artificial sweeteners (aspartame)
    • meditate-decreases stress
    • manage food triggers (popcorn at the movies—take food with you)
    • get rid of ANT (automatic negative thoughts)
    • drink water, not calories
20. healthy brain = happier person who makes good decisions about food choices; easier to resist impulses; able to delay gratification…say ‘no’ to unhealthy nutritional habits and ‘yes’ to long term health