BRAIN FOOD MUST- HAVES
Fuel your brain for high functionality!
HEALTH & RECIPES
INTRO
HOW OUR BRAIN IS BUILT
WHAT OUR BRAIN NEEDS TO BE HIGH FUNCTIONING
PRO TIP
HOW TO PORTION & INTEGRATE THE NUTRIENTS INTO OUR AMBITIOUS LIFESTYLE
IN CLOSING
SUPPORTING SUPPLEMENTS
SUPPORTING RECIPES
INTRO- Brain fog, no concentration, restlessness, fatigue, dizziness and not wanting to think anymore. Even types of depression, panic attacks and Alzheimer’s can be a result of a not properly fuelled brain. I believe that we all experienced one symptom at one point in time. Still we wouldn’t connect the occurrences to a not properly supported brain directly. We just live like this. Day by day. Year by year but have different concerns. How do we fuel our brain properly? What does our brain need? Is this something that's in our power? How can we just integrate the nutrition in our ambitious lifestyle and make no fuss out of it?
-These are questions, that many have asked themselves by the time it was too late. Not us. We are starting NOW! :D
HOW OUR BRAIN IS BUILT- Our brain consists of 73% water and is 1,3- 1,5 kg heavy. This is 2% weight of the average human body! Simultaneously it consumes 20% of the calories that we fuel our body with! It makes totally sense regarding the fact, that it inhabits 100 billion neurons, that constantly send nerve-impulses with a speed of 100 meters per second! Imagine a business or project with those working numbers and that efficiency! Then why don’t we give our brain that much attention and care?- I’ve never thought of that!
WHAT OUR BRAIN NEEDS TO BE HIGH FUNCTIONING- In order to be high functioning, our brain needs these nutritions:
Glucose
Vitamin B/E
Amino acids/ Protein
Flavonoids/ Antioxidant molecules
Omega 3
Water
Glucose is found in Greens like broccoli, kale and spinach and yes! carbohydrates like wholegrain! While greens enhance the endurance of acetylcholine, an important neurotransmitter, carbohydrates release their glucose slowly into our blood and help us to stay concentrated and alert.
Vitamin B is found in large amounts in nuts and oats. Especially walnuts are a triple-threat with multiple vitamin Bs, omega 3 fats and protein! Vitamin B12 for example helps the production of red bloodcells that carry the oxygen to the brain. Whereas folic acid (vitamin B) is part of the production of neuro- transmitters.
Amino acids/ Protein is best taken through egg white, baloney, chickpeas and soy beans. They help the exchange of information in our brain. Very handy for high functioning in learning and memorising.
Flavonoids/ Antioxidant molecules are best found in berries. Especially dark berries like blackberries, blueberries and cherries. Flavonoids, even found in tomatoes, are important to protect our brain from the harms of stress and to slow down the ageing process of our brain. Brain ageing and with it the decrease of performance is natural. Still it’s not wrong to protect the brain with antioxidant molecules to prevent unnecessary fast ageing and even worse conditions like Alzheimer’s.
Omega 3 is best found in oily fish or edamame. It’s mandatory to feed ourselves with that fat because our body can not produce it by itself! Omega 3 is needed to keep our cell walls smooth, reduce the harms of oxidative stress and prevent infections. Means, the grey cells in our brain are getting actively protected from dying.
Water is the essential for every chemical reaction in our brain. From the process of energy production to the toxin outlet, natural water is always needed. You could say it’s the super fuel through it’s natural nutrients and electrolytes. The type of water you drink is also very important! I suggest to not drink “dead” water (tap water) - add chlorophyll or even invest into water that was fetched from springs. Eventhough I live in Germany and our health regulations are very strict, I experienced a tremendous difference when I switched to water from springs in glass bottles. Until that point, I drank tap water my whole life! But now I’m feeling more vital after drinking water. My thirst is finally thoroughly quenched! Drinking 2 litres of tap water vs 2 litres of spring water made a difference in my inner system. I don’t feel dry anymore. Maybe you’d like to try the switch too?- I would love to hear about your observations via Social Media!
PRO TIP- Never drink your coffee in the first 90 minutes of the day before breakfast! It can have a negative effect on our glucose metabolism by around 50%, because it blocks the energy/ glucose that we are trying to give our body through our breakfast. Although coffee has also very many good benefits for our body, 250 milligrams of caffeine (2-3 cups of coffee a day) constrict our cerebral blood flow. This means that there’s a lower blood flow to our brain, which can result in premature ageing of the brain. More negative effects are brain dehydration if we don’t balance our coffee intake with enough water and even lower brain connectivity. The symptoms are depression, anxiety, memory loss and problems with alertness and learning. So, we just need to be mindful of when we consume our coffee and how much we consume so that we don’t accidentally undo our work to fuel our brain properly!
HOW TO PORTION & INTEGRATE THE NUTRIENTS INTO OUR AMBITIOUS LIFESTYLE- Some of us don’t enjoy making a big fuss about our sustentation or have other seasonal priorities. I used to be in that same position and am myself not a big fan of diets and making abrupt changes when it comes to health and nutrition. I believe in habit stacking and making mindful choices at the next grocery shopping. This way we don’t get tired and weary. Even our taste buds get more time and grace to adjust to the changes. It’s proven that a daily portion of greens can retain the youth of our brain about 11 years. Same as eating 5 handfuls of fruit & vegetables a day can keep the doctor away. 😁 Seriously, this gives our body almost every nutrient that we need. So why not try to fuel our body & brain with at least 1 food/fluid per segment each day. If we at least have those products at home, we are more likely to prepare them. That’s why I primed a brief shopping list for free that you can download here. It may help. Moreover you can find my favourite recipes with brain foods at the bottom of the page.
IN CLOSING- I know that these changes could be a larger investment. But think of them as an investment for your brain, the largest and most important business or project in your life!
Whoever starts fueling their brain by 30, will have more chances to reduce the risk of Alzheimer’s later on.- So, the earlier we start, the better!
Sources: American National Health and Medical Research Council under Grants GNT1157281 and GNT1123603./ Nutritional Neuroscience/ Human Brain Mapping/ Science Daily/ National Geographic
SUPPORTING SUPPLEMENTS- This is for the Feminine Souls that want to support their high performing brain even more! Especially when it comes to my health, I only use organic supplements with preferably no chemicals. My RINGANA- Omega 3 supplement is always with me, because I certainly am not always in the mood for fish. I feel less worried about my daily intake since I always have one organic pill to fall back on. If you want to make sure that your brain is always supplied with Omega 3, give this dear product a try. Click the following link to purchase:
Thank you for supporting your brain and feminine joy affirmations!
Affirmation of the topic:
“My brain is high functioning and healthy!”
“My brain is high functioning and healthy!”
“My brain is high functioning and healthy!”
SUPPORTING RECIPES
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All advice/ content is for entertainment purposes only.
