It’s vital to eat good fat
Did you know that your brain is 60 % fat? Did you know that the most important fuels for your brain are fat and protein? One of the most unfortunate victims of the low-fat diet promoted by the U.S. Government is our brain. Beginning in the late 1960’s, the advice of the government, health organizations, physicians and popular magazines was to reduce fat in our diets, so we would be healthier, have good hearts and lose weight. It didn’t work. Now we are seeing that our brains have suffered as well as our waistlines. When our brains are fueled by sugar and processed, dead foods in the S.A.D. (Standard American Diet), a cascade of health problems begin to appear. Depression is just one of them.
Here are 5 things you can do today to improve your brain health and your mood:
- Increase your intake of healthy fats. Begin with S.M.A.S.H. sources: Salmon, Mackerel, Anchovies, Sardines and Herring. Then add in whole eggs, avocados, raw nuts and olive oil.
- Increase your consumption of vegetables and some notable fruits. Yes, your mother was right. A rainbow on your plate is great for your mood. This should include: leafy greens and cruciferous vegetables like cabbage and broccoli. Also, add in red and purple foods like blueberries, bell peppers and raspberries.
- Reduce processed carbohydrates. Anything that is white like white bread, white potatoes and white rice act like sugar in your body. This increase inflammation in your gut and brain affecting your mood and thinking.
- Fill half of your plate with plants. Salads with olive oil dressings that include leafy greens, cabbage, carrots and cucumbers topped with avocado and a protein like grilled chicken will make your gut and brain happy.
- Do a Drive By. Pass up the easy, but brain costly option of your favorite fast food drive thru. The fried, over processed food there is laden with toxic fats and is high in sodium. Take a few minutes on Sunday to prep some easy to take to school or work lunches.
Here are some more resources for you.
One of my favorite books by former vegetarian, turned whole food guru, Dr. Drew Ramsey, M.D., is Eat Complete: The 21 Nutrients that Fuel Brain Power, Boost Weight Loss & Transform Your Health.
Dr. Daniel Amen: Why Your Brain Needs Fat
Dr. Eric Berg: Your Brain Needs More Thank Glucose
Dr. Mark Hyman, MD: Top Five Tips for Your Brain
Dr. David Perlmutter: Be Kind to Your Brain Cut the Carbs
When your beautiful body, brain and spirit are nourished well with whole foods, your entire life feels more vibrant. Food is medicine. Which brain healthy food interventions have you tried with great success?