You are working or studying one morning, but your brain refuses to cooperate. Everything feels foggy and frustrating. It’s a common experience that most of us have gone through. What many people don’t realize is that the trouble starts with your morning plate.
“Human Brain” is the most complex and effective biological organ in the known universe. The human brain has about 86 billion neurons, each connects with countless others. They form a network that’s wider than the entire internet.
Look around, all the human accomplishments, our brain gets the solo achievement for them. And what do we feed this system? Coke, chips, and greasy fast foods. And expect it will be hyper-efficient!
That doesn’t mean you need some magic food for brain-boosting power. With some healthy foods, habits, and consistency, you can unlock the maximum potential of your brain.
We are My Organic BD, a group of dieticians, nutritionists, and doctors working together to create the most insightful articles about healthy diet and natural wellness.
In this article, we will cover brain-boosting function, brain-boosting diets, foods, and lifestyles in simple words.
Let’s start.
How Diet Affects the Brain: The Science of Cognitive Nutrition?
Our brain is the head headquarters of our body. It not only creates thoughts, makes decisions, and maintains bodily activity. It’s the canvas of what we feel and how we see the world. It wouldn’t be wrong to say that we are actually the matter inside our heads.
There are many factors that control the states of our brain. And undoubtedly, food is the biggest factor that dictates the well-being of your brain.
You can read the greatest of the books in history. But without proper nutrition, you can not get the best out of them. Healthy food and nutrition work as the base of your brain health.
Let’s discuss the effects of food and nutrition on our cognitive health.
Good Fat
Over 60% of the non-water component of our brain is made of fat. It’s not your French fry fat; our brain contains fat like DHA ( a type of omega-3 fat). It’s no wonder that eating good fats is the number one brain-healthy priority.
Fish, olive oil, and avocado are full of brain-healthy fats. When you don’t consume enough fats, your brain works like the 2000s internet. Fats keep the neuron flexible, which improves the electrical signaling. Fat is also very crucial for reducing inflammation.
Inflammation is the hidden heavy bag your body and brain carry. It’s the false alarm of our body that comes with long-term health problems. Good fats calm down the inflammation and improve the brain’s ability to focus and remember.
For better memory, clear thinking, and a good mood, healthy fat-rich food is your best friend.
Water
What are the similarities between a pineapple and a human brain? Well, both contain about 75% water. Unlike pineapple, brains don’t like a lack of water at all. Even a little bit of dehydration can have a great impact on how you feel and your cognitive ability.
Our brain needs proper hydration for optimum neural connections. Dehydration reduces our blood volume, which can reduce the oxygen and nutrient transport to the brain. Did you know, our brain consumes about 20% of the total energy of our body.
This energy is utilized in glucose form. That glucose and consistent blood flow are crucial for a properly functioning brain. But like every biological organ, the brain also produces waste products that need to be removed.
Here, water helps to wash away and transport the waste product from our brain. So whenever you feel foggy and sluggish while doing mental work, remember when you drank water last.
Our brain is very sensitive to heat, and water is necessary to maintain its temperature. Last but not least, our brain feels and communicates through neurotransmitters. Water plays a key role in NT’s function.
Neurotransmitters (NT)
Neurotransmitters are the magic molecules of our brain. But they are actually made of nutrients. Let me discuss the significance of NT first. Dopamine, serotonin, adrenaline, those are neurotransmitters.
When you do something rewarding, dopamine gets released in your brain. When you feel calm or loved, serotonin or oxytocin gets released in your brain. Anger or excitement releases adrenaline.
Those molecules are limited in our brain, and they cycle back to their original form when used. There are some key nutrients that are essential for the proper formation and function of brain health. Vitamin B6, B12, folate, zinc, and magnesium are some of the main nutrients that maintain the proper function of NT.
Antioxidants from food also protect the NT from breaking early. A consistent source of healthy carbohydrate is also required for its proper function.
Oxidative stress and inflammation are two different conditions of the brain with two different functions and causes. But one common thing about them is that they are harmful to brain health, memory, and cognitive function. They can reduce brain efficiency and cause brain-related problems like dementia. Let’s discuss them one by one.
Oxidative stress happens when different types of harmful molecules enter our system. Those are called free radicals. Those free radicals want to steal an electron from our brain cells. When they get one electron from one neuron. The neuron gets negatively charged.
So it gets one from a nearby neuron cell, and this process spreads fast in tissues. It creates stress that doesn’t hurt in a casual sense. It may cause slight unease. In the body. Oxidative stress in the long term can destroy your brain tissue, causing dementia like diseases.
Those diseases are called neurodegenerative diseases. Eating fruits, vegetables, nuts, and seeds can completely nullify oxidative stress. It donates an electron to the free radicals and shuts them down. Now you understand the secret reason why doctors almost force you to eat fruits and veggies.
Inflammation
Inflammation in the body is a bit more complex. If our body goes through some difficulties, it has an alarm system. When the alarm system stays too long without real danger is inflammation. There are many causes of inflammation like poor sleep, eating too much, processed foods, sugar, and not moving your body much.
Inflammation in the brain also causes neurodegenerative disease, reducing the efficiency of the brain makes you feel dull overall.
As we mentioned, good fat is one of the best foods that calms the inflammation down. High blood sugar is another cause of systemic inflammation. Avoid white starch food and, of course, simple sugar. Eating complex carbohydrates can protect you from inflammation. It also provides a consistent source of carbohydrate, which our brain needs.