Healthy Food-Healthy Mind
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Have you ever eaten Mcdonalds and felt sluggish afterwards? Maybe you have been eating out too many days in a row and are feeling a little down? Has your mood dropped after eating processed food? Do you not feel as motivated to do anything or just get by doing the bare minimum?
These issues can be tied directly to your diet!
When we eat healthy we feel healthy and our minds and bodies will thank us for it. When we eat fresh fruit and vegetables we gain more energy throughout the day. If you are eating out every day or ordering in, your body has a tendency to move slower and will not be as active.
What you feed your body, also feeds your mind.
When you were younger you may have heard the old saying ‘food is fuel for the brain’. This may seem like common sense but on a day-to-day basis we don’t always recognize the signs immediately. It is better to be aware of what we are putting in our bodies and recognize how our mind and body reacts to certain foods. It may seem tedious to have to buy ingredients and make ourselves eat healthy but once you get into the habit of eating healthy you will not regret it. You will feel mentally better, your mood will naturally lift, and you will feel more motivated throughout the day. Feeling sluggish and depressed or anxious are never good feelings to have. It is important to fuel our bodies with how we actually want to feel. Our gut knows best! Our bodies reject certain foods when it’s bad for us and we have to be able to recognize the signs. Sometimes it can be difficult or even confusing to get started on what to implement into your diet.
Here is a list of healthy suggestions (some considered Superfoods) and how they can improve your body, your mind and overall way of life!
Breakfast: Protein bars may seem like an obvious choice but Oats and oatmeal is an even better choice! It is high in fiber and a perfect way to start your morning off right! Foods with high fiber are easier to digest and you are less likely to crave food again a few hours after eating breakfast. Eggs are rich in Vitamin D and help prevent Alzheimer's Disease. They also assist with improving the brain’s memory skills and cognitive function. Blueberries not only taste good, they are also high in Vitamin C, K and high fiber! They serve your spatial memory and protect the brain from inflammation and memory loss. Avocados have a high-fat content but they are also rich with Vitamin C, B and K to help with a strong memory and prevent blood clots to the brain. Not to mention the fatty oils are good for promoting healthy, glowing skin.
Lunch and Dinner: While a burger or pizza might seem like a good idea, it’s better to digest something that will not make your brain sleepy or your body sluggish. Healthy alternatives such as Broccoli or Kale are a great source of nutrition. Broccoli has high levels of Vitamin K and Choline which improve cognitive functions in the brain. Kale is high in fiber, antioxidants, calcium, vitamins C and K, and iron. Kale prevents an array of health problems and 1 cup is just 33 calories! Beets may seem like a messy or strange food but they actually help with memory loss and concentration. Beets are rich in antioxidants and rid your body of toxins in the blood. Additionally, they also help prevent cancer and regulate your body’s blood flow in a healthy way which is essential for the brain to function properly. Salmon also is one of the best foods to have! It helps to improve memory in the brain and it is loaded with Omega-3, EPA, DHA and Omega-3 fatty acids, which improves memory efficiency.
Bedtime: Sometimes after dinner we still want something to have before bed. Before going to the fridge to get a snack, consider these two herbs which are great healthy alternatives; especially for night time tea! Turmeric has been used in various countries over the centuries for all types of healing properties. You can sprinkle it on chicken or other dinner plates and you can also drink it as a hot tea. It contains anti-inflammatory agents, which promote oxygen flow to the brain and also boosts the body’s antioxidant levels. Chamomile Tea is a great option to calm your nerves. Chamomile also helps one get a good night sleep. Chamomile is known to prevent feeling sluggish throughout the day. Most southern Europe, Asia and Middle Eastern countries already know the importance of chamomile tea and it is implemented in their daily diets. The United States has only recently caught onto the trend of recognizing the importance of chamomile tea.
Best Foods for a Healthy Brain (2022) by Northwestern Medicine and Northwestern Memorial HealthCare.
Web Retrieved: https://www.nm.org/healthbeat/healthy-tips/nutrition/best-food-for-a-healthy-brain
10 Foods That Improve Brain Health (2022) Premier Neurology Center
Web Retrieved: https://premierneurologycenter.com/
21 Best Brain Foods (2021) AlternaScript
Web Retrieved: https://alternascript.com/blogs/
Things Seniors Should Know About Brain Health (2022) Rappahannock Westminster-Canterbury
Web Retrieved: https://rw-c.org/brain-health/