How does diet influence your brain?

Everything you eat not only impacts the number on the scale, your overall health, and how you look, but it directly affects the way you act and think. That's how it is. To give you an idea: 20% of the energy we obtain from our diet is used by our brain.(1). If it does not receive adequate nutrients, the brain deteriorates faster, is affected by diseases such as cardiovascular diseases, obesity or diabetes, increasing the possibility of developing Alzheimer's. (2). There are also other effects that we can observe daily, such as fatigue, lack of concentration and bad mood, but that, fortunately, with the correct food choice, we can avoid. Let's see which ones.

Avoid the sweet deception of sugar

Our brain and body need glucose to function. But, the idea is that this glucose comes from fruit tubandcircles and grains, to be able to process it properly and take advantage of other nutrients, such as vitamins. Excess sugar, especially processed sugar, affects the brain. At first, it generates a pleasurable effect, but when it ends, it makes us anxious by abstinence and leads us to continue eating. There is also evidence that, over time, reduces impulse control, alters our emotional and behavioral responses, which is directly related to the increased stressands, anxiety and depression. (3)

Less red meat and processed meats

Evidence has shown that people who usually eat beef, lamb and even pork are more likely to develop cardiovascular diseases and other diseases that also affect the brain. Lowering your intake would reduce the risk of general mortality, the risk of dying from cardiovascular problems and developing diseases that affect the brain. (4)

The effect of processed meats such as sausages and bacon, it's stilln worse because they greatly increase the risk of developing problems that interfere with brain performance due to the combination of saturated fat, sodium and additives.

What foods support the brain?

The diets that have shown the best results for the brain are the Mediterraneannea and the DASH o mandall dietandtic to stop hypertension(5). But, in general, the idea is to include more fresh, natural and nutrient-rich foods, for example:

• Green leafy vegetables, because they have an abundance of brain-healthy nutrients like vitamin K, luteinna, hefolic acid and beta-carotene. It has been researched that these foods can help delay cognitive decline and support memory.
• fatty fish, because they contain a large amount ofomega-3 fatty acids, which help prevent the accumulation of harmful substancesgirls in the brain. In addition, they are sources of proteins, essential for the creation and maintenance of neurotransmitters in the brain.
• berries, because heThe flavonoids they contain help improve memory and other brain functions. In addition to protecting it from aging.
• Te and coffeeand. The coffeena that also containI couldto help stimulate and maintain mental function in the short term, as well how could ito help strengthen new memories and improve concentration.
• Walnuts and flax seeds. They are rich in a type ofomega-3 fatty acid calledalpha-linol acidandunique (AAL), related to higher blood pressures lower and arteries mores clean, which supports brain health.
• Pure water, because like the rest of your body, your brain needs to stay hydrated. The recommendation is at least 8 glasses a day.
• Cocoa, because in addition to being delicious, it stimulates the central nervous system and hormones related to mood and stress management.
• Prebiotics & Probiotics, because there is increasing evidence of the relationship between a healthy microbiota or intestinal flora and proper brain function, stress control and mental health. For that, consuming these products is key.
• Less salt and more spices like turmeric. By replacing it, you will be lowering the level of sodium that is harmful, and in turn, supporting the reduction of inflammation and other contributions that spices make, especially turmeric for our mood and the regeneration of neurons. You can also add more herbs for seasoning.
• Micronutrients such as vitamin B, vitamin D, iron or zinc are essential to combat depressionon, the bad mood, fatigue, the cognitive impairment and irritability.(6)

You don't need to go crazy looking for how to include all these products in your diet to improve your mood, increase your concentration and feel better. We have already done that part for you. He Daily menu of Entalla It is made by nutritionist Sabrina Hernández-Cano with these and other products, to support this aspect of your health, lose weight and enjoy every bite. Do the test! We are sure that you will feel better than ever!

United, every daywe are mores healthy.

Your team Santo Remedio

References

1. Pierre J Magistretti, Igor Allaman. A cellular perspective on brain energy metabolism and functional imaging. Review Neuron. 2015 May 20;86(4):883-901. doi: 10.1016/j.neuron.2015.03.035.https://pubmed.ncbi.nlm.nih.gov/25996133/
2. Louis A Profenno, Anton P Porsteinsson, Stephen V Faraone. Meta-analysis of Alzheimer's disease risk with obesity, diabetes, and related disorders. Meta-Analysis Biol Psychiatry. 2010 Mar 15;67(6):505-12. doi: 10.1016/j.biopsych.2009.02.013. Epub 2009 Apr 9.https://pubmed.ncbi.nlm.nih.gov/19358976/
3. Clara R Freeman, Amna Zehra, Veronica Ramirez, Corinde E Wiers, Nora D Volkow, Gene-Jack Wang. Impact of sugar on the body, brain, and behavior. Review Front Biosci (Landmark Ed). 2018 Jun 1;23(12):2255-2266. doi:10.2741/4704.https://pubmed.ncbi.nlm.nih.gov/29772560/
4. Huifeng Zhang, Laura Hardie, Areej O. Bawajeeh, Janet Cade. Meat Consumption, Cognitive Function and Disorders: A Systematic Review with Narrative Synthesis and Meta-Analysis. Nutrients. 2020 May; 12(5): 1528.Published online 2020 May 24. doi:10.3390/nu12051528 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7285210/
5. Bo Ekstrand, Nathalie Scheers, Martin Kroyer Rasmussen, Jette Feveile Young, Alastair B Ross, Rikard Landberg. Brain foods - the role of diet in brain performance and health. Review.Nutr Rev. 2021 May 12;79(6):693-708. doi: 10.1093/nutrit/nuaa091.https://pubmed.ncbi.nlm.nih.gov/32989449/
6. Laura Lachance. Food, Mood, and Brain Health: Implications for the Modern Clinician. Mo Med. 2015 Mar-Apr; 112(2): 111–115. PMCID: PMC6170050. PMID: 25958655https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6170050/