People have been paying too much attention to losing weight all this time, but are they investing even just a portion of their interests in promoting optimum mental health and intelligence? Although, it is a healthy advocacy to be physically fit, we still need to remember that our brain is part of our body. Hence, we cannot really attain such fit stature without taking our mental health and intelligence into consideration. It is on this pursuit, that the Healthy Brain Diet comes into the scene.
Dr. Alan Logan, a naturopathic physician and member of the Harvard Medical School’s Mind-Body Medical Institute wrote the book, “The Brain Diet: The Connection between Nutrition, Mental Health, And Intelligence.” This is the second edition of his bestselling book, The Brain Diet, and given that this is an expanded version, you can expect to read tons of information about the updates on how nutrition affects brain function and mentality. In addition, the Healthy Brain Diet also includes some recommendations on how to eat for a healthy brain, as well as information about nutritional supplements that can cause positive effects to the functions of our brain.
Being rational individuals, we really have control over our bodies and it is under our prerogative whether to follow a path that leads to a healthier life or a path that leads us to the opposite direction. Speaking about our mental health, we really have the power to improve our current mental status. If you feel like your mental capacities have dried up through the years of being mentally dormant, then it is high time that you dive into the sea of infinite positive possibilities brought about by embracing a healthy brain diet. As they say, it is never late to change our old ways to make way for new and better ones. Dr. Logan, in his book, emphasizes our human capacity to improve our over-all health, which includes our mental health. He states that we can improve the quality of our life by supporting our cognitive functions because it is in having an improved cognition that we can enhance our capacity to learn and be creative, which in the long run can improve the quality of our life. He says that this is possible by ensuring that our diet contains enough amounts of foods and nutrients that nourish our brains.
In addition, a healthy brain diet is also efficient in increasing intelligence and in reducing the risk of attention deficit hyperactivity disorder (ADHD) in children.
Dr. Logan also speaks about the most important dietary factor that plays a huge role in changing one’s psychological condition, and it is none other than the omega-3 fatty acids. He says that our brain is composed of 60% fats, and if we don’t start to deposit enough of these good fats as early as now, then we are putting ourselves at risk of having mental disease sooner or later.
Moreover, aside from eating foods rich in omega-3 fatty acids, Dr. Logan also says that fruits and vegetables with vibrant colors are also scientifically proven to exert protective efforts on our brains. The Healthy Brain Diet also recommends that we use cooking methods such as steaming, boiling and poaching over higher-temperature techniques like frying, grilling, and baking. The reason behind this is that when foods are exposed to too much heat, there is an increase production in the AGEs or advanced glycation end-products, which are chemicals that contribute to oxidative stress and inflammation that can negatively affect the brain and cardiovascular functions.
Dr. Alan Logan, a naturopathic physician and member of the Harvard Medical School’s Mind-Body Medical Institute wrote the book, “The Brain Diet: The Connection between Nutrition, Mental Health, And Intelligence.” This is the second edition of his bestselling book, The Brain Diet, and given that this is an expanded version, you can expect to read tons of information about the updates on how nutrition affects brain function and mentality. In addition, the Healthy Brain Diet also includes some recommendations on how to eat for a healthy brain, as well as information about nutritional supplements that can cause positive effects to the functions of our brain.
Being rational individuals, we really have control over our bodies and it is under our prerogative whether to follow a path that leads to a healthier life or a path that leads us to the opposite direction. Speaking about our mental health, we really have the power to improve our current mental status. If you feel like your mental capacities have dried up through the years of being mentally dormant, then it is high time that you dive into the sea of infinite positive possibilities brought about by embracing a healthy brain diet. As they say, it is never late to change our old ways to make way for new and better ones. Dr. Logan, in his book, emphasizes our human capacity to improve our over-all health, which includes our mental health. He states that we can improve the quality of our life by supporting our cognitive functions because it is in having an improved cognition that we can enhance our capacity to learn and be creative, which in the long run can improve the quality of our life. He says that this is possible by ensuring that our diet contains enough amounts of foods and nutrients that nourish our brains.
In addition, a healthy brain diet is also efficient in increasing intelligence and in reducing the risk of attention deficit hyperactivity disorder (ADHD) in children.
Dr. Logan also speaks about the most important dietary factor that plays a huge role in changing one’s psychological condition, and it is none other than the omega-3 fatty acids. He says that our brain is composed of 60% fats, and if we don’t start to deposit enough of these good fats as early as now, then we are putting ourselves at risk of having mental disease sooner or later.
Moreover, aside from eating foods rich in omega-3 fatty acids, Dr. Logan also says that fruits and vegetables with vibrant colors are also scientifically proven to exert protective efforts on our brains. The Healthy Brain Diet also recommends that we use cooking methods such as steaming, boiling and poaching over higher-temperature techniques like frying, grilling, and baking. The reason behind this is that when foods are exposed to too much heat, there is an increase production in the AGEs or advanced glycation end-products, which are chemicals that contribute to oxidative stress and inflammation that can negatively affect the brain and cardiovascular functions.
Foods to Eat
- Foods high in omega-3 fats include sardines, salmon, flaxseeds and walnuts.
- Anchovies, brown rice, whole wheat pasta, black sesame seeds, black beans, red beans, kale, spinach, red pepper, tomato, soy milk, low-fat yoghurt
- Goat cheese, turkey, chicken, egg whites, grass-fed beef
- Olive oil, garlic, turmeric
- Green tea
- Purple foods like blueberries, acai, plums, grapes and eggplant because of their high antioxidant properties called anthocyanins
Foods to Avoid
- Red meat or limit to a maximum of one serving per week
- Simple sugars and refined carbohydrates
- Alcohol
- Limit the intake of safflower, sunflower and soybean oils
Pros
- The diet doesn’t only improve brain health, but also general health
- Also recommends having a regular exercise in order to improve one’s sense of well-being
- Gives detailed information on the importance of omega-3 fatty acids in brain health
- Helps in preventing and/or managing attention deficit hyperactivity disorder (ADHD)
- Reduces the risk of having Alzheimer’s disease
- Includes a list of foods that are high in AGEs, which are known to be damaging to the brain
- Gives recommendations about nutritional supplements that can improve brain health
- Includes recipes that are not only healthy, but also delicious
- Easy-to-understand
Cons
- It has no meal plans
- Weight loss isn’t the priority; hence, you can expect to lose weight in a longer span of time
- It doesn’t have specific exercise guidelines
- Readers who prefer to have a much structured diet plan may find the book less interesting
The Brain Diet: The Connection between Nutrition, Mental Health, and Intelligence is a book that is specially made for individuals who care about his or her overall health. The book emphasizes on how it is very much possible for us to improve our brain function by eating brain-nourishing foods and avoiding those that contain properties that are damaging to it.
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