Food For Thought by Adrianne Smith RHN

What do the foods you consume have to do with your concentration, energy levels, sleeping patterns, happiness, sex drive, intelligence and memory? The answer is: Everything! Food fuels the body’s every biochemical reaction.

It may surprise some people to know that the body and mind are not separate. Foods chosen to fuel the body will either nourish or pollute the mind. Most of us have heard the very true term “you are what you eat”, so it should be easy to understand that “you think what you eat” as well.

There is an undeniable link between food and mood. Consider a few common examples; drinking coffee which contains caffeine makes the body feel more alert, and the mind, sharp. Consuming sugar leads to a “sugar rush” sending the body into a hyperactive state, followed by the inevitable “sugar crash”. Eating turkey can make body feel sleepy due to its tryptophan content.

Active individuals know that in order to build muscles, they must consume adequate amounts of protein, as well as exercise the selected muscle group. Everyday, thousands of North Americans set off to their local gyms to work on building muscle mass and strength. If you consider that muscles can be exercised and strengthened, one can understand that the brain too can be exercised and strengthened. Just like muscles, the brain requires specific nutrients in order to grow and increase its capacity.

Brain Food

The brain’s primary source of fuel is glucose. We obtain glucose by consuming carbohydrates. The best carbohydrates for fueling a healthy brain are called “complex carbohydrates”. Complex carbohydrates take time to be digested and used by the brain, resulting in a slow-releasing, constant energy source. Simple carbohydrates found in food items such as pop, candy, cookies and junk food, are quickly broken down by the body, and sent straight to the brain. Simple carbohydrates or “refined carbohydrates” are associated with the “sugar rush” experienced shortly after eating very sugary foods and do not provide healthy fuel for the brain.

What foods supply complex carbohydrates?

• brown rice
• quinoa
• millet
• amaranth and other whole grains
• lentils
• black beans
• chickpeas and other legumes
• broccoli
• carrots
• sweet potatoes
• celery and other vegetables

In addition to complex carbohydrates, the brain also relies on good quality fats to keep it nourished. The brain is approximately 60% fat! The type of fat consumed directly affects the health of the brain and influence how a person thinks and feels.

What types of fat does my brain need?

• Omega 3: a polyunsaturated fat, EPA and DHA
• Omega 6: a polyunsaturated fat, GLA and AA
• Cholesterol
• Saturated and monounsaturated fat

Both cholesterol and saturated fats can be made in the body. Omega 3 and 6 have to obtained through diet.

Sources of Omega 3

• fish: salmon, mackerel, tuna, herring
• flaxseeds and flaxseed oil
• raw walnuts
• eggs: look for free range, organic eggs coming from grass and grain fed chickens
• grass fed beef
• grass fed lamb
• acai berry
• milk and milk products: coming from grass fed cows

Sources of Omega 6

• avocado
• eggs: look for free range, organic eggs coming from grass and grain fed chickens
• hemp seed and hempseed oil
• pumpkin seeds
• flaxseed and flaxseed oil
• soybeans
• turkey: look for free range, organic
• chicken: look for free range, organic
• whole grain breads

How is the brain exercised?
Keep your brain healthy and happy through diet and lifestyle choices.

• reading
• problem solving
• adequate sleep
• stress management
• physical activity
• yoga or meditation
• rest
• creative projects
• giving and receiving love