1. Your brain is about 80 percent water, so the first rule of brain nutrition is adequate water to hydrate your brain. Even slight dehydration can raise stress hormones which can damage your brain over time. Drink at least 12 glasses of water a day. It is best to have your drinks without artificial sweeteners, sugar, caffeine, or alcohol. Non caffeinated herbal teas are another possibility, and make for an iced tea option as well. Green tea is also good for brain function as it contains chemicals that enhance mental relaxation as well as alertness.
2. DHA, one form of omega-3 fatty acids found in fish, makes up a large portion of the gray matter that is your brain. The fat in your brain forms cell membranes, and plays a vital role in how our cells function. Neurons are also rich in omega-3 fatty acids. DHA is also found in high quantities in the retina, the light-sensitive part of the eye. Research in the last few years has revealed that diets rich in omega-3 fatty acids may help promote a healthy emotional balance and positive mood in later years, possibly because DHA is a main component of the brain’s synapses.
3. Diets high in refined sugars, such as the low fat diets of the past, encourage diabetes, tiredness, and cognitive impairment. Yet, to imply that bacon is a health food and that oranges and carrots are as bad as cake seems silly. The main principles to focus on regarding the health of your brain is that balance is essential, especially balancing proteins, good fats, and good carbohydrates. Having protein at each meal helps to balance blood sugar levels. By adding lean meat, eggs, cheese, or nuts to a snack or meal limits the faster absorption of carbohydrates, and prevents the brain fog that goes with eating simple carbohydrates, such as donuts. At each meal try to get a balance of protein, high fiber carbohydrates, like fruits and vegetables, and fat.
4. Planning snacks is just as important as meal planing when it comes tho the health of your brain. The same rules apply to a snack, as they do to a meal. Balancing protein, with good fats, and high fiber carbohydrate sources are the guidelines by which you’ll keep your brain healthy and sharp. By planning your snack, just like your meals, you will be less likely to make an impulsive decision and eat something counter-productive to your health. Great low calorie snacks are dried fruits and vegetables. Not the kind of dried fruits and vegetables stocked in typical supermarkets that are filled with preservatives, but the kind that just have the dried fruit and veggies. If you do have dried fruit or veggies, which are mostly carbohydrates, add some cottage cheese or a few nuts to balance it out with protein and a little fat.