Proper nutrition for the brain and improve the functioning of the nervous system — 7 rules

In order to improve concentration, memory, and receptor sensitivity, it is not necessary to use modern neurostimulators, various kinds of nootropics and other pharmacological drugs.

All this can be achieved by a banal adjustment of the diet, including the "right" foods.

According to research, daily nutrition directly affects a person's mental activity.

Scientists confirm that eating certain foods stimulates the production of serotonin, dopamine, norepinephrine and other neurotransmitters.

What kind of diet will be most beneficial for brain function? Are there specialized diets that will help to avoid degradation of brain functions in old age, as well as improve cognitive functions in healthy and young people? All the answers are in our article.

7 general rules of nutrition for everyone

The brain is an organ that uses the most diverse list of micronutrients to carry out its activities. For example, minerals, vitamins A and C, as well as protein are mainly needed for muscle growth. For bones – the same protein, vitamins D, K and minerals. But the brain needs:

• Vitamin C;
• Glucose;
• Iron;
• Magnesium;
• Manganese;
• Lecithin;
• Omega acids;
• Protein;
• Mineral trace elements;
• B vitamins;
• Vitamins K, A, E, PP.

Based on this, you can make a generally accepted list of effective and simple rules , as well as a step-by-step method of proper and healthy nutrition for neurons and brain cells:

1. Include antioxidants in the diet. Most often it is vitamin E and its derived elements. With the help of antioxidants, the process of natural oxidation of nerve cells is significantly inhibited. Unlike the same muscle tissue, neurons recover very slowly. And if you do not include antioxidants in the diet, then the degradation of the brain is inevitable (and with age it also accelerates).
2. It is necessary to combine the products correctly. The diet must be varied. There will be no benefit to mental activity if a person eats mostly meat every day, since it contains a minimum of vitamins. Protein foods should be combined with brain-healthy vegetables and fruits , but at the same time do not forget about glucose (sweets). Otherwise, the brain does not receive enough trace elements, and oxygen starvation also occurs (since oxygen is actively used to digest proteins and fats).
3. Don't neglect breakfast. At one time, there was a tendency that a complete rejection of breakfast is the easiest way to "cleanse" the body of toxins and toxins. And it is supposedly best to replace this meal with a cup of tea or coffee with some kind of cupcake. However, it is in the morning that the body best absorbs micronutrients and the glucose needed by the brain . So at least a light but full breakfast should still be there.
4. Be sure to include seafood in the diet. Their key advantage is the high content of omega–3 acids, which are used by the brain just to regenerate nerve cells, as well as protect existing ones from the effects of toxins and infection. Ideally, you should regularly consume marine fish of fatty varieties (another option is to take dietary supplements based on fish oil). Learn more about the effect of omega-3 acids on the brain see in a separate article.
5. Complete abstinence from alcohol. Despite the many myths about the benefits of some alcoholic beverages – ethyl alcohol harms the brain . Therefore, if possible, alcohol in any form and in any quantities should be given up, only if we are not talking about various kinds of medicinal tinctures. Also a small amount red wine can be good for the blood vessels of the brain .
6. Don't eat at night. The brain should rest at night. If you eat even a small piece of candy just before going to bed, then the nervous system will not be able to fully "rest" &8212; it will have to regulate the digestive process. That is why a person will feel tired in the morning.
7. It is necessary to drink at least 8 glasses of clean water daily. Tea and coffee can also be included here. Water-salt metabolism directly affects the functioning of the brain. If there is too little concentration of the same potassium in the body, mindfulness and concentration decrease several times at once, and at the same time a person feels a constant desire to fall asleep (although even if he goes to bed, he will not fall asleep). More detailed about the importance of water for the brain see in a separate article.

It would seem that these are simple rules, but in practice only 5-10% of the total population adheres to them. However, compliance with these rules significantly reduces the likelihood of developing various kinds of diseases of the nervous system and reduces the risk of dementia in old age by 70% . The same recommendations are officially put forward by the WHO (World Health Organization).

A more specific diet depends on your goals

In principle, in order to achieve a certain goal (improving concentration, attention, memory), it is not necessary to radically change your diet. Moreover, the brain "does not like" drastic changes and often neuroses develop because of this. But you can slightly adjust your diet, depending on your goals and desires. We will look at the 5 most popular goals.

1. To improve memory

For the most part, in order to improve memory, it is necessary to normalize the water-salt balance, as well as include in the diet foods that normalize the functioning of the circulatory system and contain essential oils. Accordingly, to improve memory, you should consume as often as possible:

1. Drinking water. According to the assurances of doctors, you should drink at least 2 liters of water daily. Moreover, it is better to drink clean water, and not all kinds of drinks, and even more so coffee. A normal salt balance allows you to achieve an optimal concentration of potassium in the lymph, which is just necessary for the intercellular metabolic processes of neurons.
2. Ginkgo biloba extract. This component has recently been extremely often added to dietary supplements. As practice has shown, this plant Improves blood circulation in the brain , and also stimulates the process of oxygen absorption by the intercellular walls of neurons.
3. Rosemary. It contains a whole list of essential oils, including carnosic acid – it just improves memory. According to scientists, daily consumption of rosemary (as a spice) improves memory by about 18-25%, and this effect is more noticeable in children. Rosemary also helps prevent ADHD in children.

2. To increase attention and concentration

To improve attention and concentration, the brain must be provided with sufficient amounts of iron, magnesium and zinc. Unfortunately, the same zinc is not found in most vegetables and fruits. Only a small amount of it is available in some brain-healthy varieties of honey (most of all in padev, which is quite expensive). In total, doctors recommend to include in the diet:

1. Honey of dark varieties to improve attention. Buckwheat or paddy is best suited. Moreover, the "fresher" the honey, the better.
2. Citrus fruits. They contain a considerable amount of iron and zinc. And they also useful for the cardiovascular system as a prevention of hemoglobin deficiency.
3. Seafood. The same shellfish and lobsters contain a considerable amount of zinc. For example, 200 grams of crab meat will be enough to provide a daily allowance of metals necessary for the normal functioning of the nervous system.

3. To improve your mood

In order to improve mood and get rid of stress or prolonged depression, you should eat foods that stimulate the production of serotonin. To do this, the diet should include:

1. Legumes. Green peas or canned beans are best. By the way, these products are often eaten by Americans, French and Italians. Maybe that's why they look happier?
2. Fatty fish varieties. Not necessarily marine. It contains a considerable amount of omega-3 acids, which accelerate the production of serotonin.
3. Beef liver. Is useful not only for the circulatory system, but also increases the concentration of serotonin in the blood.

4. To get rid of depression and reduce stress

But in this regard, scientists recommend increasing the presence of chocolate and other foods containing glucose and cocoa in the diet. It is best to eat:

1. Dark chocolate. Comprehensively improves brain function, including getting rid of prolonged depression or minimizing the risk of its occurrence.
2. Dried fruits. Contain a large amount of fructose, and they also contain fiber, which will have a positive effect on the digestive tract. Unlike the same chocolate, dried fruits do not get fatter.
3. Bananas. are one of the simplest natural sources of "safe" carbohydrates. But you should not abuse it – the acids contained in bananas irritate the mucous membrane of the stomach. With frequent use, this can provoke gastritis.

5. For general body tone

The brain plays a key role in ensuring the normal tone of the body – it is it that optimizes all physiological processes, and at the same time produces serotonin (which is often called the "hormone of happiness"). In total, to improve the tone, it is recommended to use:

1. Vitamins of group B. They are also necessary for the normalization of the endocrine system, which, for example, makes it much easier for women to tolerate hormonal failure, and for men to gain self–confidence, and also strengthens nerves. Where are the B vitamins contained? Seafood, walnuts, unpeeled (brown) rice, green peas, legumes, oatmeal can be recommended.
2. Lecithin. is one of the most important natural antioxidants. And at the same time, it normalizes the joint work of several areas of the brain at once. Lecithin is found in large quantities in soy, cereals, chicken and quail eggs, poultry liver.
3. Magnesium. Normalizes the functioning of the blood vessels of the brain , thereby optimizing the "transportation" of micronutrients into brain tissue. Magnesium is found in large amounts in grain bread, greens, and rice.

Keto diet

In addition to individual recommendations, there are also whole diets aimed at improving brain activity. One of these diets is the ketone diet.

The keto diet is aimed at reducing the presence of carbohydrates in the diet and obtaining energy from fats. At the same time, experts recommend minimizing the amount of protein consumed.

The debate about which fuel the brain needs more ketones or glucose has been going on for a long time. With the right approach, such nutrition will really help improve the functioning of the brain and rid the body of "protein toxins" that it receives from various kinds of fast food and semi-finished products.

On the other hand, you should not stick to this diet for a long time. It is best to do it in small periods to normalize your weight. And constant adherence to the keto diet can provoke atherosclerosis and the accumulation of excess fat mass.

MIND-diet

MIND-diet is a cumulative diet based on DASH and Mediterranean diets. In fact, it is aimed at improving the functionality of the entire nervous system.

And it consists in a simple rule – the inclusion of foods such as nuts, legumes, berries, whole grains, olive oil and unsweetened red wine in the diet (in very limited quantities, exclusively for the prevention of hypertension).

This diet is really useful and improves memory, but at the same time it is incongruous with active sports – this nuance should be taken into account.

Also check out the infographic:

Now let's talk about junk food.

Which foods should be discarded?

There are plenty Brain-damaging foods , which negatively affect the functioning of the brain. And, unfortunately, they occupy almost the first place in the diet of a modern person. According to the recommendations of nutritionists, the following foods should be refused or at least limited:

1. Animal fats. This includes fatty pork, sausages, sausages, lard. Although they are a good source of energy, they significantly increase the risk of atherosclerosis and stroke.
2. Alcohol. Slowly but surely accelerates the degradation of the nervous system, destroys neurons, and reduces tactile sensitivity. Doctors say that the permissible "safe" alcohol intake for an adult is no more than 70 ml of red wine per day. Everything else is bound to harm the body. Especially beer should be avoided .
3. Fast-digesting carbohydrates. Provoke a sharp increase in blood glucose, which damages the internal walls of the cerebral vessels, and also increases the load on the endocrine system (which is regulated by the brain). It is better to replace them with fruits, which are also a source of simple carbohydrates, but they contain moderate amounts of sugar.
4. Trans Fats. The simplest option is margarine or the so–called "cooking oil" spread. They are quite toxic and carcinogens. Scientists have already proven that regular consumption of trans fats significantly increases the risk of cancer.

Useful Video

In total, in order for the brain to continue to work normally, it is not necessary to seek help from pharmaceutical companies. In most cases, it is enough to review your diet and include the "right" foods in it. If this is difficult for someone, it is better to seek help from nutritionists who will choose the optimal diet taking into account the individual physiological characteristics of the patient.