Eating well is critical to the brain, and the fast-food, processed foods that modern people eat regularly alter the chemistry and function of the brain. If you're feeling depressed, unmotivated, or lightheaded, the cause may not be entirely psychological. Food affects more than 6 important neurotransmitters in the brain. Here are some nutritional guidelines related to the brain.
First, drink plenty of water. Our brains are 80% water, and hydrating the brain can help optimize brain function and prevent dehydration. Know that just hydration can boost your body’s strength and performance by 19%. By hydrating your muscles you can also build faster, better aerobic capacity and endurance.
Second, eat healthy fats. About 60% of the solid weight of the brain comes from fat. So fat is not the enemy, good fat is essential for health. A study from the prestigious Mayo Clinic found that a high-fat diet can reduce the risk of Alzheimer's disease.
What kind of fat is healthy? Avoid frying fats, trans fats, and certain saturated fats. Eat healthy fats, such as omega-3 fatty acids, which are a good source of healthy fats. Fish is rich in omega-3 fatty acids, so we can usually eat some salmon and tuna.
Third, eat healthy during the day and fast for 12 hours at night. You should fast for at least 12 hours between dinner and breakfast the next day, and start your fast at least 3 hours before going to bed. Sometimes fasting during the day is also beneficial.
Fourth, the advice is to eat more fruits, vegetables, and nuts than you think is enough. A 2015 study that surveyed 450,000 European adults found that those with a plant-based diet were 20 percent less likely to develop cardiovascular disease than others. The Harvard study also found that those who prefer to eat fruits and vegetables are 30% less likely to suffer from heart disease. Therefore, eating more vegetables and fruits and reducing calorie intake are good for maintaining health. It is better to eat 25% fewer calories a day.