Healthy Fats for a Healthy Mind
I can’t share ways to improve your mindset and reach your mental potential without also addressing the importance of fueling our minds with proper nutrition too. Namely, fats. They do so much for our body and brain function, and like most things it all starts with what we are feeding it. For too long we’ve been led to fear fat. Which may have reduced our waistlines, but starved our brains. Do you notice an effect on your brain function when your diet changes?
There are many reasons to value brain health, let start with one: memory.
Everyone wants to establish a stronger, longer lasting memory. How do you make it become a reality? The key is to consume healthier fats to boost cognitive function and sharpen your mind. You are only as influential as far as your thoughts travel. Today is about sharing the foods you need to eat for a sharper mind and how they impact your overall health.
Foods That Matter Healthy fats are an essential part of a well-balanced lifestyle. Contrary to popular belief, eating good fats won’t make you fat. In fact, it protects your cells, keeps your body feeling full, and keeps your heart healthy. There are some essential fatty acids the body can’t make on its own. When you reduce foods like red meat or butter and substitute them with nuts, healthy oils, fish, and beans instead of refined carbohydrates, it cuts down significantly on saturated fats. Avoid “bad” trans fat and concentrate on choosing foods that contain a lot of “good” unsaturated fat, such as whole eggs, coconuts, walnuts, olives, fatty fish like tuna and salmon chia, flax, and sesame seeds, and avocados, just to name a few.Diet, exercise, along with other positive lifestyle choices have the ability to shift our brain health and overall mental capacity. The hippocampus (area of the brain responsible for memory) is one of the first regions of the brain to demonstrate cognitive decline. Particularly, a lower omega-6 (polyunsaturated fat) to omega-3 (monounsaturated fat) ratio decrease the risk of cognitive decline as the brain ages and produces more accurate spatial memory and quicker learning on virtual navigation tasks. Therefore, representing a higher overall cognitive state.
Cognitive Enhancement Specific dietary patterns, especially the consumption of monounsaturated and polyunsaturated fats, can manipulate the activity of the brain, and result in enhanced cognitive status for older adults.
Diet, exercise, along with other positive lifestyle choices have the ability to shift our brain health and overall mental capacity. The hippocampus (area of the brain responsible for memory) is one of the first regions of the brain to demonstrate cognitive decline. Particularly, a lower omega-6 (polyunsaturated fat) to omega-3 (monounsaturated fat) ratio decrease the risk of cognitive decline as the brain ages and produces more accurate spatial memory and quicker learning on virtual navigation tasks. Therefore, representing a higher overall cognitive state.
Specific dietary patterns, especially the consumption of monounsaturated and polyunsaturated fats, can manipulate the activity of the brain, and result in enhanced cognitive status for older adults.
Monounsaturated and Polyunsaturated Fats
Monounsaturated fats can reduce the level of your bad LDL type cholesterol. The reason why they are called “mono” is due to the single unsaturated carbon bond. Certain oils in the kitchen, especially olive oil, because of its oleic acid and essential linoleic acid, significantly lowers the possibility of developing deadly heart disease, a heart attack or stroke.
Polyunsaturated fats reduce inflammation, regulate blood pressure, and can potentially lower cholesterol levels. The body cannot produce omega-3 (polyunsaturated fat) and has to derive from food consumption.
Try eating fish 2-3 times a week or add ground flax seeds to your oatmeal or breakfast smoothies. Sprinkle crushed walnuts over your salad for an added dimension of flavor and a nice crunch. Snack on a handful of almonds, instead of resorting to a processed energy or granola bar.
And if you’re like me but need a little extra help in the memory and mental clarity department you’ll love the benefits of the fish-FREE plant based Omega Blend, one of my Nutritional Secret Weapons!
In Summary
If you are keen on sharpening your mental acuity, then focus on adding foods rich in the broad spectrum of omegas into your daily routine, because the higher level of omegas in your diet correlates directly with enhanced memory and overall brain function. Increased levels of polyunsaturated fats, in moderation with monounsaturated fats, create a world of difference in your brain activity as you age. Cause no-one has figured out the secret weapon to stop aging, yet.
Cheers to healthier fats and stronger minds!
~Jacqi
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/
https://www.businessinsider.com/healthy-fats-in-food-2018-7
https://www.ncbi.nlm.nih.gov/pubmed/28394147
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