These three simple food swaps can boost your brain health
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We all know that what we eat has a major impact on our physical health. But did you know that the food you consume can also have a significant effect on your brainpower?
As our nutrition knowledge grows, so does our understanding of how what we eat affects our physical and mental health.
Research over the last few decades has shown that there is a strong connection between diet and brain health. For example, we now know that people who follow certain types of diets (such as the Mediterranean or MIND diets) may be able to somewhat protect themselves against conditions like Alzheimer's, dementia, and depression.
Researchers from Harvard found a 53 per cent lower rate of Alzheimer’s disease for people on the MIND diet.
We also know that inflammation in our brains (which can be caused by an unhealthy diet) can have the opposite effect. Inflammation in general can have far-reaching effects on our health, from weight gain to cardiovascular disease.
But making a complete switch from an unhealthy diet to a healthy one can be tough. If you’re struggling to make the change, don’t worry – we’ve got you covered! Here are three easy ways to swap out dietary junk in favour of healthier alternatives.
1.) Swap processed meat for fish and unprocessed alternatives:
Excessive red meat consumption may be bad for our bodies. A well-known study by the Harvard School of Public Health found that regular meat intake was linked to heart disease and cancer. However, on the other side of the spectrum, there’s a rise in ‘carnivore’ diets that claim it has been linked to lowered blood sugar and decreased inflammation.
But further research showed that eating seafood, especially those rich in Omega-3 such as wild salmon, may be better for long-term brain health. In a study that analysed over 30,000 people, scientists discovered that people who ate more seafood had a lower risk of developing dementia.
2.) Swap out carb snacks for nuts and seeds:
Research has shown the connection between metabolic health and brain health. In some brain scans from people with dementia, there was evidence that the brain has trouble using glucose for ‘brain fuel’.
Insulin resistance, a condition where our bodies (and potentially our brains) develop problems with blood sugar management, is caused by too much fat in the abdomen and around the organs.
Excessive consumption of foods that spike blood sugar – such as processed snacks and carbohydrates – develops insulin resistance, and can lead to a higher risk of developing dementia.
A great source of healthier calories and nutrients is nuts and seeds. They help with blood sugar control and promote healthier weight gain.
Some great options include almonds, walnuts, cashews, and pumpkin seeds. Berries also work well as a replacement for sweets cravings and processed carbohydrates as they don’t spike blood sugar levels in our bodies.
3.) Swap out soft drinks and energy drinks for sparkling water and unsweetened coffee:
We’re all guilty of consuming more added sugar than recommended. The World Health Organisation recommends we consume less than 5 per cent of our calories from added sugar, but this rarely gets followed.
What’s worse is that overconsumption of sugar affects our brain health negatively. Aside from an increased risk of developing dementia, sugary drinks are also linked to depression.
A great alternative (aside from water) is flavoured sparkling water, and unsweetened coffee or tea. Both have benefits for brain function, but coffee is also found to be ‘hard on our stomachs’ in the morning. It can also cause hormonal acne, so maybe stick to drinking coffee in the afternoon or at least when you’ve had something to eat first.
You can read more about coffee here.
There you have it! Which ‘food swap’ are you trying out first? Let us know in the comments section!
As our nutrition knowledge grows, so does our understanding of how what we eat affects our physical and mental health.
Research over the last few decades has shown that there is a strong connection between diet and brain health. For example, we now know that people who follow certain types of diets (such as the Mediterranean or MIND diets) may be able to somewhat protect themselves against conditions like Alzheimer's, dementia, and depression.
Researchers from Harvard found a 53 per cent lower rate of Alzheimer’s disease for people on the MIND diet.
The MIND diet was found to reduce the risk of Alzheimer’s disease. Credit: EKATERINA BOLOVTSOVA/Pexels
We also know that inflammation in our brains (which can be caused by an unhealthy diet) can have the opposite effect. Inflammation in general can have far-reaching effects on our health, from weight gain to cardiovascular disease.
But making a complete switch from an unhealthy diet to a healthy one can be tough. If you’re struggling to make the change, don’t worry – we’ve got you covered! Here are three easy ways to swap out dietary junk in favour of healthier alternatives.
1.) Swap processed meat for fish and unprocessed alternatives:
Excessive red meat consumption may be bad for our bodies. A well-known study by the Harvard School of Public Health found that regular meat intake was linked to heart disease and cancer. However, on the other side of the spectrum, there’s a rise in ‘carnivore’ diets that claim it has been linked to lowered blood sugar and decreased inflammation.
But further research showed that eating seafood, especially those rich in Omega-3 such as wild salmon, may be better for long-term brain health. In a study that analysed over 30,000 people, scientists discovered that people who ate more seafood had a lower risk of developing dementia.
2.) Swap out carb snacks for nuts and seeds:
Research has shown the connection between metabolic health and brain health. In some brain scans from people with dementia, there was evidence that the brain has trouble using glucose for ‘brain fuel’.
Insulin resistance, a condition where our bodies (and potentially our brains) develop problems with blood sugar management, is caused by too much fat in the abdomen and around the organs.
Excessive consumption of foods that spike blood sugar – such as processed snacks and carbohydrates – develops insulin resistance, and can lead to a higher risk of developing dementia.
Making little changes in your diet now can help you in the future. Credit: Nataliya Vaitkevich/Pexels
Some great options include almonds, walnuts, cashews, and pumpkin seeds. Berries also work well as a replacement for sweets cravings and processed carbohydrates as they don’t spike blood sugar levels in our bodies.
3.) Swap out soft drinks and energy drinks for sparkling water and unsweetened coffee:
We’re all guilty of consuming more added sugar than recommended. The World Health Organisation recommends we consume less than 5 per cent of our calories from added sugar, but this rarely gets followed.
What’s worse is that overconsumption of sugar affects our brain health negatively. Aside from an increased risk of developing dementia, sugary drinks are also linked to depression.
A great alternative (aside from water) is flavoured sparkling water, and unsweetened coffee or tea. Both have benefits for brain function, but coffee is also found to be ‘hard on our stomachs’ in the morning. It can also cause hormonal acne, so maybe stick to drinking coffee in the afternoon or at least when you’ve had something to eat first.
You can read more about coffee here.
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