How can food improve cognitive performance?

One thing is certain, food is not just meant to fill us up and give us energy. It’s also meant to remedy most of our health issues. Let’s take almonds as an example; they contains good amount of folate and omega 3 fatty acid which helps with brain health. Another is fish oil. This is also a known food that helps with cognitive function. This fish oil can be extracted from mackerels, and salmons. We need to eat a lot more healthy food, to increase our chances of preventing diseases and resolving them.

I like to think of our body parts as mini creatures that represents us, for example, my brain (and I assume yours too) loves foods rich in omega-3 fatty acids, antioxidants, vitamins, and mineral, why? it helps it perform better. How food effects my brain? Well dude has a cool relationship with my gut, interconnected through a complex network known as the gut-brain axis. So whatever I eat, my gut digest it and send some to my brain, and it can go both ways, chronic inflammation for example often linked to poor dietary choices, can have detrimental effects on my brain. Conversely, an anti-inflammatory diet rich in fruits, vegetables, and healthy fats may help reduce the risk of cognitive decline. It's magical!

There's no magical "brain food", incorporating certain nutrients and healthy eating habits can significantly impact your cognitive function. 1.Glucose:The brain's primary energy source is glucose, obtained from carbohydrates.Choosing complex carbs ensures a steady supply of energy for sustained cognitive function. 2.Omega-3 Fatty Acids:These fats are crucial for building and maintaining brain cells. They contribute to improved memory, learning, and cognitive flexibility. 3.B Vitamins:Vitamins B12, B6, and B9 (folic acid) play a role in neurotransmitter production, which aids in communication between brain cells and supports optimal cognitive function. 4.Antioxidants:They help protect against cognitive decline and age-related memory loss.

I like thinking about brain health in terms of also what is good for heart health. At any given time the heart is pumping approximately 25% of our blood to our brain, and so maintaining good cardiovascular function, ie healthy blood pressure, low cholesterol, optimal blood sugar, etc will optimize the delivery of blood to our brain which carries oxygen, nutrients, and antioxidants essential for functioning. So in turn, what is good for the heart is also good for the brain. Also, the brain is highly active and composed of a high percentage of fat, making it more vulnerable to oxidative stress and the build up of plague. A diet rich in antioxidants also helps to combat this risk.

The brain is not only a hungry organ, it runs on glucose which means we need to make sure that carbohydrates are part of our balanced nutrient intake.

Finding enjoyment in these foods to create a foundational diet that is supportive of brain health, really is key to sustainability. We have to and want to enjoy the food we eat day to day. So, experiment with different ways of cooking or try new food pairings to find what you like and then build habits with go-to meals you enjoy and are easy to prepare.

People are at their best when happy and playful. For me, that means a concerted effort on many fronts, including food, supplements, sleep, self-analysis, avoidance, or what have you. I spent some time as a scientist at Omniactives, an Indian company that makes extracts like lutein, curcumin and capsaicin. Fat soluble antioxidants like lutein, zeaxanthin and astaxanthin help protect the omega-3 fats in your brain, and have been shown repeatedly in clinical trials to improve vision and cognition. The yellow spot in the back of your eyes, to protect your retina, is made of lutein and zeaxanthin, which we get from eggs, corn, peppers, and other yellow, orange and red foods. It’s only one aspect of a complex system, but it’s an important one.

Self reflection on this can be helpful in guiding your meal patterns and timing of food because this is individual and based on your composition of meals and activity level. Signs of going too long without eating include difficulty focusing, feeling irritable, difficulty thinking about anything other than food, etc. having an idea of how frequent you need to eat will help to prevent these feelings and keep you focused.

A consistent pattern of regular eating is important for stable brain function. What is commonly referred to as “hangry” is an obvious sign that mental and mood function is dependent on regular eating experiences. But less obvious symptoms may be lack of concentration, or feeling mentally sluggish.

I do some intermittent fasting, but not religiously. Mostly, I've stopped eating three hours before sleep. If the body is busy digesting food while sleeping, you’re not being rejuvenated for the next day. Intermittent fasting helps clean the brain of toxins and aging cells. It helps with memory processing, and makes neurotransmitters to help the brain function optimally the next day. It’s easier for me to not eat at night than to delay eating in the morning, as I get hypoglycemic. Not eating at night makes me feel happier the next day, and it reduced my blood sugar levels significantly. And it’s not that hard to do, with a little discipline.

I tell my students to get 8-11 hours of sleep a night! Some scoff at even hearing about it all the time, but establishing a well balanced and healthy lifestyle early is key!

Sleep and exercise are huge components to brain health as well as overall metabolic health. Do not underestimate the value of consistent, sufficient sleep as well as daily physical activity.

Feeding your brain well goes hand in hand with feeding the rest of your body well. And the suggestion of taking a cooking class or sparking some creativity in the kitchen is a fabulous way to not only improve your nutrition, but it is one of the best ways you can improve your relationship with food.