Healthy eating is essential for memory, mood, and focus. The brain uses more than 20% of our caloric needs. Research studies have found that processes that happen inside of our bodies that lead to Alzheimer's and other forms of dementia begin years before noticeable symptoms begin to appear.
When it comes to our health, the food we put in our body can have a significant effect, especially when it comes to our heart. Weight gain, physical inactivity, stress, high blood pressure, high cholesterol, and obesity can greatly increase the risks of heart disease and various cancers.
A diet with a range of food helps maintain a balanced combination of brain messengers and keep your mood from getting skewed in one direction or the other. Like the other organs in our bodies, our brain also benefit from a steady supply of micronutrients.
Think about it. Your brain is always on. It takes care of your thoughts and movements, your breathing and heartbeat, your senses it works hard 24/7, even while you’re asleep. This means your brain requires a constant supply of fuel. That fuel comes from the foods you eat and what’s in that fuel makes all the difference. Put simply, what you eat directly affects the structure and function of your brain and, ultimately, your mood.
Limiting refined sugar and processed foods in your daily diet and focusing on fresh, whole plant-based foods can help slow or prevent inflammation and cognitive decline and maximize brain function.
Whole plant foods such as vegetables, fruit, nuts, whole grains, and legumes provide complex carbohydrates and are rich in protein, vitamins, minerals, and fiber, which nourish our brain and other organs. Plants also produce what are known as phytochemicals, which give fruits and vegetables their rainbow of colors and provide natural antioxidant and anti-inflammatory benefits. When we consume plant-based foods, we benefit from the protective effects of these natural phytochemicals.
The fiber present in vegetables, fruits, and whole grains slows the intestinal absorption of sugar, creating less of an insulin surge and a lower risk of developing diabetes and inflammation. Natural plant fiber also helps us feel full faster and satisfied for longer, which prevents us from overeating. Another important advantage of plant fiber is that it feeds our gut microbiome the millions of macrobacteria that live in our lower intestine. A healthy, diverse microbiome helps our immune system fight infections and some cancers and may help our brain to influence mood and cognitive activity.
The Effects of Sugar And Processed Food
Sugar-sweetened beverages such as sodas, fruit juice, sports drinks, and specialty coffee beverages, often contain high fructose corn syrup, a type of sugar with a high glycemic index. This means that the sugar is rapidly absorbed by the gut, causing the body to produce a surge of insulin, a hormone that allows our body’s cells to either use or store sugar. Most of the sugars we consume are not used immediately by the body as fuel, but instead are stored as glycogen or converted into body fat. Repeated consumption of excessive sugars can contribute to obesity and, over time, the body may lose its ability to produce enough insulin, leading to diabetes.
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