What to eat and not eat to keep your brain healthy

The human brain is the center of our nervous system, responsible for controlling all other body organs and storing our memories. Studies show that there are specific foods we should eat and avoid to keep our brains healthy and running at peak performance.

"Our brains are organs, so just like our heart and lungs, the brain benefits from quality sleep, regular exercise, healthy foods and low stress," said Dr. Samara Sterling, a nutrition scientist and research director for the Peanut Institute. "It's important to take care of the brain so it can operate at peak performance and continue to efficiently control and regulate the body."

Foods that promote brain health

Certain foods have nutrients that help keep the human brain healthy, including fatty fish like salmon and fish rich in omega-3 fatty acids, blueberries, dark chocolate, avocados and red cabbage.

"I try to make sure we get fish twice a week and avoid sugary foods, which consistently leave me feeling like I've got 'brain fog,'" said Anna Chelsey, from Salt in My Coffee. "I'm much more mentally acute and emotionally resilient when I'm staying away from sweets."

Foods to avoid for good brain health

According to a recent study by the American Academy of Neurology, people who eat more ultra-processed foods like soft drinks, chips, candy and cookies may have a higher risk of developing memory and thinking problems. They're also more prone to a stroke than those who eat fewer processed foods.

Ultra-processed foods are high in added sugar, fat and salt while having low protein and fiber content. These foods include soft drinks, salty and sugary snacks, ice cream, canned baked beans, ketchup, mayonnaise, packaged bread and flavored cereals. Unprocessed or minimally processed foods include meats such as simple cuts of beef, pork, chicken and vegetables and fruits.

"While a healthy diet is important in maintaining brain health among older adults, the most important dietary choices for your brain remain unclear," explained study author W. Taylor Kimberly, MD, PhD, of Massachusetts General Hospital in Boston. "We found that increased consumption of ultra-processed foods was associated with a higher risk of both stroke and cognitive impairment, and the association between ultra-processed foods and stroke was greater among Black participants."

Iva Ursano, On and Off Keto, has a one-word answer when probed about which food to avoid to keep one's brain healthy, echoing the findings of the American Academy of Neurology study.

"Sugar!" says Ursano. "It's the devil and will mess you up."

"Sugar is definitely a no-no for me," agreed Tiffany McCauley of the Gracious Pantry. "I try to use flaxseed and chia seeds as often as possible, and I eat salmon and berries as often as I can. I also take an omega-3 supplement."

A good night's sleep is smart

Sleep is an important component for keeping our brains healthy and our minds sharp. While the body is at rest during periods of sleep, the brain recharges, reorganizes and removes toxic waste accumulated throughout the day.

Without enough sleep, the brain struggles with concentrating, memory and responding quickly. How much sleep a person requires ranges from 7 to 8 hours for older adults to 9 to 11 hours for teenagers. In general, a minimum of 7 hours is recommended.

"Research has found that sleep helps improve memory recall, reduces mental fatigue and regulates metabolism," said Sterling. "In addition, sleep benefits the entire body since it promotes growth in children and teens, aids heart health in adults and keeps the immune system strong for everyone."

Your brain needs mental exercise

Regular mental activity benefits overall brain health. According to Harvard Health, researchers concluded that stimulating the brain promotes new connections between nerve cells and may even help generate new ones.

Crossword puzzles, card games, Sudoku, memory quizzes, word searches, number problems, trivia games and other activities that use math, logic and word processing are good brain "benders." However, it's essential to do a variety of exercises to continue to activate and push the brain so it must engage and work hard to complete new tasks.

Physical exercise also benefits the brain

A number of studies have found that the parts of the brain that control thinking and memory have greater volume in people who exercise. For those concerned about Alzheimer's, an analysis of 16 studies with more than 160,000 participants identified a 45% reduction in the risk of developing the disease for those who engaged in regular physical activity.

Research published in the Journal of Sport and Health Science in 2020 pinpointed that those who are in the early to middle stages of Alzheimer's disease benefit from activities that get the heart pumping or involve resistance, such as brisk walking, swimming and light strength training.

The brain also benefits from a combination of learning that's paired with physical activity. For example, take up a new musical instrument, master an unfamiliar dance, or tackle an untried exercise like tai chi, yoga or Pilates.

Reduce stress and eat peanuts for a healthier brain

Stress harms the body in several ways, including its effect on brain wellness. Prolonged exposure to stress hormones can cause inflammation and brain dysfunction, affecting memory, cognition, attention and mood.

Deep breathing, meditation, exercise, outdoor walks and choosing healthy foods are tools to bring down stress levels. Peanuts can play a role in stress reduction since they pack p-coumaric acid. A 2014 animal study found that p-coumaric acid helped reduce stress and anxiety. Researchers noted that the antioxidant could have similar stress-reducing effects as some of the leading anti-anxiety medications.

"If you're looking to give your brain a boost, consider incorporating a serving of peanuts into your daily diet," says Sterling. "In addition to niacin, vitamin E, p-coumaric acid, and resveratrol, peanuts and peanut butter have a unique combination of healthy fats, vitamins, minerals, fiber and protein that deliver both mind and body benefits."

This article was produced by Media Decision and syndicated by Wealth of Geeks.