How to make the brain happy: 5 foods everyone should eat this winter
But with the passage of time and scientific research, it has become clear that this is not true. The brain is not just a set of "slime fibers" sending electrical impulses that coolly control organs, muscles and tendons, but rather a communicator with other parts of the body - especially the gut.
According to clinical nutritionist Dr. Stephanie J. Moore, the gut is the master of our brain: "Four times more information flows from the gut to the brain than from the brain to the gut."
Moore believes so strongly that the gut is the cradle of brain health - and thus good mood, energy and mental health - that she has dedicated her latest book, "Eat Your Brain Happy," to promoting a healthier brain through gut care.
I was intrigued by this idea. Not only because I've long suspected that the "brain fog" that always accompanies me at the end of the year is the result of too much candy, but also because I'm tempted by the idea of adjusting my diet to be more mindful. So I wanted to know what I should be eating.
Fortunately, Moore didn't respond to my candy problem by telling me I shouldn't eat it at all, but she did stress the need for a regular supply of nutrients. "Without them, the brain simply cannot function well, let alone thrive. In the short term this means brain fog, inability to concentrate, poor memory and general fatigue. If this persists, there is a risk of neurodegeneration - over decades, a poorly nourished brain can develop into dementia or Parkinson's disease."
So that means eating more kale. And chew more, too. Moore recommends following these rules if you want to really benefit your brain:
Eat enough: "The brain has a huge nutrient and energy requirement. If you don't eat enough, or eat nutrient-poor foods, your gut and brain are likely to suffer." Moore recommends including at least one meal in your daily diet consisting of "unprocessed and healthy foods, a variety of plant-based ingredients, and natural sources of protein such as fish, eggs, meat, soy, beans, or lentils."
Stay hydrated: "A dehydrated brain is an anxious brain." It's a good idea to not only avoid dehydrating factors, such as alcohol, but also to stay well hydrated first thing in the morning. "This is key - before you have your coffee or tea, have a big glass of room temperature water with a squeeze of lemon or lime juice and a pinch of salt."
Sleep well: during sleep, the brain cleanses itself of toxins that have built up during the day. Quality sleep is absolutely essential, according to Moore. She also points out that digital devices in particular are a common cause of poor sleep because they overstimulate the nervous system.
Eat a varied diet: Moore stresses that the gut microbiota needs variety to be satisfied. She recommends richly colored fruits (like berries, kiwi and green apples) and bitter leaves (arugula, watercress, chicory), which contain "significant prebiotic fiber that nourishes key gut microbes."
Chew: Every good doctor stresses the importance of chewing, but not everyone follows through in practice. "Even if you have a great diet, if you don't chew thoroughly and don't engage in enough mechanical processing of your food, your ability to digest and absorb nutrients decreases. Large undigested particles then enter the gut, which can interfere with digestion and cause discomfort due to dysbiosis, where hostile gut bacteria outweigh the good ones."
The five best foods for brain health
Eggs: Moore considers them the best on-the-go snack. "They're a highly absorbable source of protein needed for tissue repair, enzyme production and essential components of brain chemistry. Egg yolks are an exceptional source of choline, which the brain needs for the production of acetylcholine, a key neurochemical for brain health."
Fatty fish: Mackerel, sardines and herring contain omega-3 fatty acids, which benefit the brain by promoting proper nervous system function, reducing inflammation, improving memory and concentration, and helping to protect brain cells from degenerative processes. They are also essential for the formation of cell membranes and communication between brain cells. In addition, they are lower in toxins than larger fish such as tuna.
Brassicas: Broccoli, cauliflower, cabbage and broccoli sprouts are rich in nutrients, prebiotic fiber and antioxidants that protect the brain from oxidative damage.
Pumpkin seeds: contain zinc, magnesium and healthy fats that also support gut health.
Raw cacao: Raw cacao or dark chocolate with over 75% cacao is great for the brain due to its high content of magnesium, polyphenols and tryptophan - a precursor to serotonin, known as the 'happiness hormone'.
