Smart Choices = Smart You
We all know the saying ‘you are what you eat’ but it really does apply when it comes to how well your brain functions. Not only that, because your brain is the primary control centre for most of your body, the functioning of other organs and systems affects your brain capacity at any given time.
What does this mean in practical terms? Basically, if you’re chowing down on pizza while sitting on the couch, and nursing a hangover… AND trying to study for an exam - it’s just not going to work.
What affects our brain?
The short answer is everything. This includes our diet, exercise, sleep patterns, stress levels, hormone fluctuations, circulation and blood pressure, and environmental factors. To ensure your brain is working to peak efficiency there’s a few basic steps you’ll need:
Fuel your IQ
Ever felt that mid afternoon energy slump? The feeling like you’d literally do anything to just have a nap at your desk! It’s almost always caused by a drop in blood glucose - usually from either skipping lunch or making some inefficient food choices.
Glucose (a sugar carbohydrate) is the primary fuel of the brain. This doesn’t mean you should double your sugar intake though, in fact it’s the opposite. A diet rich in carbohydrates with a low glycemic index has been shown to regulate blood glucose levels, meaning your brain gets a steady and regulated dose of fuel when it’s needed. Sugar has a very high GI, so maybe skip the lunchtime lollies and replace with a piece of low GI fruit to avoid the 3pm slump.
Regulated blood sugars are especially important for those with type 2 diabetes, PCOS, insulin resistance and impaired glucose tolerance, and those who have a little more to love - especially around the middle. More and more GPs and nutrition professionals are recommending a low GI diet for this reason. If you’d like more information on the GI of foods, check out the Glycemic Index Foundation website: https://www.gisymbol.com, or ask your doctor.
Anti-Inflammatory Foods
I harp on about how important your liver is, and it is, but when it comes to your brain working properly it holds a special purpose. The liver detoxifies the blood from toxins and chemicals, drugs, alcohol, caffeine, smoke fumes, the list goes on… Many of these toxins can actually cross the blood-brain barrier, meaning they will affect your brain’s performance.
A diet rich in anti-inflammatory and liver boosting nutrients will serve to help clear these toxins and chemicals from the body, effectively clearing the mind. Think turmeric, grapefruit, ginger and avocado for starters.
Brain Boosters
Check out our post back in May titled ‘Brain Foods - Blues and Purples’. These blue hue fruits and vegetables contain anthocyanin antioxidant compounds which can actually make you temporarily smarter! When teamed with a healthy fat source, they have been shown to improve quick thinking capability and memory function. So think blueberries and walnuts as a healthy snack before your exams!
Exercise is Important
Exercise is a no-brainer for the brain. This one is so simple that people often forget about it. Your brain is at the top of your body and gravity pushes everything downwards. So unless you plan to spend the rest of your life standing on your head, healthy blood pressure and circulation are paramount to brain health.
As little as 10 minutes moderate activity each day has shown to improve blood circulation to the brain. So you don’t have to slog it on the treadmill for hours, but a little exercise everyday will keep your brain fighting fit, just like your muscles.
Sleep Patterns
We all know that fatigue = fussy brain, but it doesn’t just happen after one bad night. A repeated pattern of poor sleep can cause long term degradation of brain cells and ultimately impair brain function. There are many methods to achieve a good night’s sleep, every night, but the consensus is that the 3 most important factors are
- Switch off electronic devices at least 30mins before bedtime
- Don’t exercise within 60mins of going to bed
- Go to bed at the same time every night wherever possible
In this way you create a routine that tells all your body systems it’s time to go to ‘sleep mode’.
Relaxation and Meditation
Stress can be a major factor in your brain health, both in a stressful situation alone and on a long term basis. The good news is you don’t have to book a spa day or spend a week in India on a yoga retreat to find your inner calm - although it would be nice! Simply taking 5-10mins out of every day to relax your mind can be the difference between increased stress hormones, premature ageing and off-kilter circadian rhythms; and feeling genuinely fantastic.
Of course, my Dad would say this is ‘Hippie Voodoo’ and ‘a waste of space’ to just sit and do nothing for 10mins, but it doesn’t have to be all at once either. Repeated studies have shown that even 30-60 seconds can significantly improve blood pressure, hormonal levels and stress patterns.
The Smart Solution
Nurture your brain with the right environment for it to flourish with a balanced lifestyle including some exercise and some rest, nourishing and low GI foods, and toxins in moderation (including caffeine and alcohol). Your brain will thank you by being the perfect control centre for the rest of your body, and the smartest person in the room.
