N-BRAIN AND NUTRITION
The nutrients we consume are the fuel for cell development and renewal. Nutrients play a direct role in cell-to-cell interaction, communication, gene expression and cell membrane control. Every nutrient is processed into our cells and genes like data. Proper nutrition is very important for both our whole body and brain health…
Unfortunately, today we eat only one type of food and consume too much carbohydrates and simple sugars. Simple sugar is a food that rapidly increases blood sugar levels and then suddenly decreases them, causing fatigue, restlessness, mental confusion, dizziness and impairing cognitive functions.
Conscious nutrition contributes to our health, morale and energy just like a medicine. Those who consume too much caffeine become impatient and demanding, those who eat chocolate in moderation become active and happy.
Those who consume simple carbohydrates such as bagels and pastries for breakfast immediately become absent-minded and their perception slows down.
Eating habits with easy and industrial foods that are widespread in society today have negative effects on our health. The most malnourished group is usually our youth, who need to be the most careful about their nutrition.
Since our brain continues to develop until the age of 25, healthy nutrition is especially important for the body and brain health of young people. Young people who do not eat a balanced and regular diet until the age of twenty-five experience physical, mental, spiritual and social developmental delays, fatigue, movement imbalances, immune system deterioration and frequent infections. In addition, obesity is the result of an unbalanced and simple carbohydrate and harmful fat diet. It is important to provide nutrition education and healthy nutrition awareness to families and young people in order to prevent irregular and unbalanced nutrition.
For our brain health;
1. Since 80% of our brain is water, the first rule in proper nutrition is to drink enough fluids. Even a slight loss of water increases the stress hormone in the body. You will be restless, have memory problems, and gain weight. Dehydration makes your skin look old and wrinkled. Everyone’s fluid needs vary according to their weight. You can find the amount of fluid you need to consume by multiplying your weight by 30 ml. You should consume fluids that do not contain sugar, caffeine, alcohol, sweeteners, or calories. 2-3 cups of green tea a day are beneficial.
2. We should increase good fats and decrease bad fats. There are misconceptions about fats. Every kind of fat is thought to be bad. However, our body and brain need fat. 60% of the brain’s solid tissue is fat. Our nerve cells in our brain need good fats to function. The membrane around the nerve cells is a layer of fat. Trans-fats are the worst fats, they are produced chemically.
Trans fats are added to margarine, potato chips and cake products to extend their shelf life. Unsaturated fats are very important for health and, contrary to popular belief, lower cholesterol. Avocado, olive oil, almonds and salmon bonito fish contain unsaturated fats. If these fat levels are low in the body, the risk of attention deficit, depression and Alzheimer’s disease increases.
3. We should limit sugar consumption. In addition to all its known harms, sugar increases the risk of heart disease, weight gain, and stroke. It causes an increase in seizures in epilepsy. Although it does not directly say sugar on the labels, pasta sauce, salad dressing, ketchup, peanut butter, all baked goods, especially bread, crackers, and alcohol also contain sugar. Foods with added ingredients such as lactose, maltose, glucose, malt syrup, sorbitol, and fructose also contain sugar. In addition, fruits and fruit juices should be consumed in moderation due to their sugar content.
4. We should consume caffeine in moderation. Tea, cola, chocolate and energy drinks also contain caffeine like coffee. Daily caffeine consumption should not exceed 300 mg. Excessive caffeine consumption causes fluid loss and reduces blood flow to the brain. Our brain cannot think clearly and ages prematurely. Caffeine negatively affects sleep and makes us feel tense and nervous. However, moderate coffee consumption prevents the development of Alzheimer’s, colon cancer and diabetes. However, it has not yet been determined whether it is the caffeine in coffee or another substance that provides these benefits.
5. We should reduce salt consumption and increase potassium consumption. Our body needs sodium and potassium. A high potassium and low sodium ratio is the most ideal for our health. Salt is a good source of sodium. However, increased sodium causes weight gain, insulin resistance and hypertension. Since it causes atherosclerosis, it increases the risk of death from cardiovascular and brain diseases. Ideal salt consumption should be under 5 grams per day, which is approximately one teaspoon. Rich sources of potassium are bananas, spinach, melon, kiwi, beans, tomatoes and oranges.
6. We should consume foods that are high in antioxidants and beneficial for the brain. Generally, foods that are high in antioxidants are also beneficial for the brain. Antioxidants are abundant in purple fruits such as blueberries and grapes. Antioxidant-containing foods are preventive against stroke, play a role in neuroplasticity, strengthen memory, melt belly fat, lower cholesterol and balance glucose. Omega-3, which is abundant in salmon and bonito fish, vitamin K and B found in green vegetables such as spinach and broccoli, vitamin D found in mushrooms and vitamin E found in walnuts and almonds are also very beneficial for the brain.
