Protective Foods for Brain Health

By Mary Ellen Zung, Mary Ellen Zung Health Coach ​​

​We don't often think about the benefits of brain health, but they are many. 

A healthy brain means better emotional regulation, and both physical and cognitive health. To better understand the importance of taking care of our brain health here is a summary of these benefits.

Emotional Regulation:

• Improved emotional control and resilience - think about how our lives would be with better communication, and emotional regulation.  "Cool heads prevail" as the saying goes.
• Reduced risk of depression, anxiety and mood disorders - 32% of people will experience anxiety and 16% will experience depression in their lifetime.
• Enhanced social interactions and relationships - studies  have shown the #1 most important factor in aging well and long is social connection and close relationships.

 
Physical Health: 

• Lower risk of Alzheimer's disease and dementia - Approximately 10.8% of Americans age 65 and older have Alzheimer's disease, with the percentage increasing with age.
• Reduced risk of cardiovascular disease (our worldwide #1 killer) and stroke (our worldwide #2 killer).
• Improved sleep quality and energy levels - according to the Centers for Disease and Prevention (CDC) 35% of people don't get the recommended 7 minimum hours of sleep per night, and 13.5% of people say they are "very tired" or "exhausted" most days or every day. 

 
Cognitive Health:

• Improved memory, attention, and learning abilities - according to UNESCO Institute for Statistics, we have a global learning crisis where 617 million children and adolescents are unable to read a simple sentence or handle basic math calculations.
• Increased creativity and innovation - research has shown that child creativity and imagination have decreased significantly over time when compared to previous generations which was correlated with increased screen time.  

 
There are many reasons for these deficits in emotional, physical, and cognitive brain health, but understanding the consequences of our actions related to nutrition, physical activity and sleep can put us on a path to taking action to help improve our brain health. 
 
Knowing the benefits of a healthy brain can help us act within our power.  Small changes consistently practiced over time can make a positive impact. For example, reducing or eliminating added sugar in our diets will make immediate physical effect (inflammation, blood sugar regulation, hormone regulation, food cravings, greater energy levels), emotional effect (mood, anxiety, lethargy, depression) and cognitive effect (thinking clearly, better sleep) and overall brain function. 
 
Although food and our nutrition is not the only factor, as we've discussed, that determines our brain health, we'll go into detail about what to eat to protect your brain.  
 
Leafy greens - like spinach, arugula, kale, lettuce, collard greens, Swiss chard, mustard greens, beet greens and more are packed with folate, vitamin K, and antioxidants for brain protection. 
One study showed that people who ate an average of just 1 1/3 servings of leafy greens per day slowed their cognitive aging by 11 years!
 
Beans - such as kidney beans, black beans, and garbanzo beans are high in protein and fiber, both of which may slow Alzheimer’s progression by preventing the formation of amyloid-B plaque. 
 
Berries - such as blueberries, raspberries, blackberries and strawberries are high in flavonoids and antioxidants that help improve member and combat oxidative stress. The infamous Nurses Study showed those with the highest levels of blueberry consumption delayed their cognitive aging by 2 1/2 years. That's one reason I eat blueberries almost every day!
 
Nuts - such as almonds, walnuts, and cashews (raw and unsalted please) are full of mono- and polyunsaturated fats which support brain health. Nuts also contain vitamin E and anti-inflammatory antioxidants which fight oxidative stress that damage cells. Nuts are often avoided as they are higher in calories, but they can and should be a daily addition to a healthy diet.

Seeds - hemp, chia, flax, and sunflower seeds are rich in vitamin E and polyunsaturated omega-3 fatty acids which have been shown to combat cognitive impairment thanks to their anti-inflammatory and antioxidant effect on the body and brain.

Herbs & Spices - particularly turmeric, sage, and ginger all have anti-inflammatory and neuroprotective properties. 

Cruciferous Vegetables - broccoli, cauliflower, and cabbages are high in vitamin K which has been shown to sharpen memory, beta carotene which helps to slow cognitive decline, and antioxidants which can protect the brain from toxic free radicals. 
 
Whole Grains - such as oats, buckwheat and quinoa (technically a seed but used as a whole grain food) contain essential nutrients like vitamin B and fiber. 
 
Tea - green, white, and black tea are contain catechin and L-theanine which assist focus and support cognition. 
 
If you've been following me and are interested in nutrition and good health, you already know to avoid things like fried foods, refined and artificial sugars and sweeteners, excess alcohol, and ultra processed foods. 
 
Lifestyle change happens one small change at a time, but the effects of each small change occur immediately within minutes at the cellular level. Noticeable changes in symptoms like brain fog, lethargy, skin issues, bloating, inflammation, joint pain, excess weight, digestive distress and more appear within hours and days. The longer-term noticeable effects and changes keep coming over weeks and months and years to create better health and longevity.
 
If you would like a guide on your side to get started on small lifestyle changes that create the ripple effect of overall (including brain) health, get in touch with me to schedule a complimentary consultation. 
 
Mary Ellen Zung is a certified holistic health coach helping people with routines and habits to create and live a healthy life.  www.maryellenzung.com​