Women over 50
One of the most important factors in ageing well is the health of our brain. Either mood or memory is sometimes both appear on the intake forms of my clients who are mainly women over 50. And good nutrition choices can help at all levels of mood disorders and also keep our cognitive function strong.
The Brain
The brain is a complex organ and has at least three levels of functions that affect all aspects of our daily lives:
·        Interpretation of senses and control of movement.
·        Maintenance of cognitive, mental, and emotional processes.
·        Maintenance of normal behaviour and social cognition.
So, when I talk about brain health I mean the preservation of optimal brain integrity and mental and cognitive function.
The food we eat has an important role to play in the health of our brain. Sleep, activity and stress management are also critical, and I cover all of these in when working with clients.
I thought it would be useful to outline a few of the foods that have particular facets that support healthy brain function and therefore good mood and memory in the long term. Keep reading to see the ones that have the opposite effect.
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Food that are good for your brain
Brazil nuts
Brazil nuts are one of the best sources of the mineral selenium, and studies have shown that people who are low in it have increased rates of depression, irritability, anxiety and tiredness.
How much do you need? All it takes are three Brazil nuts to get your RDA of selenium. Have them as a mid-morning snack with a banana, or sprinkle chopped Brazil nuts on salads or a stir-fry.
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Oily fish
"About 60% of the dry weight of the brain is fat, with about 30% of that in the form of omega 3," says Dr Eva Cyhlarova, head of research at the Mental Health Foundation. Eating salmon, mackerel and sardines regularly will keep your brain healthy and improves your mood by keeping brain cells flexible, so the brain's messaging chemicals – neurotransmitters – can work more effectively.
People who are deficient in omega-3 fatty acids may be more susceptible to depression and low mood, according to research, as these fatty acids make up a large percentage of our brain tissue.
How much do you need? At least one serving (140g) a week. Try mackerel on bread for a brain-boosting breakfast or lunch.
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Oats
Oats are an effective mood booster because of their low glycaemic index (GI) – they slowly release energy into the bloodstream, which keeps blood sugar and mood stable (as opposed to providing a rush that dips quickly, leaving you feeling more irritable). Oats also contain the mood-boosting mineral selenium.
How much do you need? Half a cup of porridge is a great way to start the day. Try it with a spoonful of honey and nuts or yoghurt for added protein.
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Bananas
Bananas contain the amino acid tryptophan as well as vitamins A, B6 and C, fibre, potassium, phosphorous, iron and carbohydrate. Mood-boosting carbohydrates aid in the absorption of tryptophan in the brain, while vitamin B6 helps convert the tryptophan into the mood-lifting hormone serotonin. This helps to boost your mood and also aids sleep. Because of its ability to raise serotonin levels, tryptophan has been used in the treatment of a variety of conditions, such as insomnia, depression and anxiety.
How much do you need? Eat a medium-sized banana as a mid-morning snack each day or slice it into porridge in the morning.
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Lentils
Lentils are complex carbohydrate so, like bananas, help increase the brain's production of the feel-good neurotransmitter serotonin. This results in a calmer, happier state of mind with less anxiety. They also help to stabilise your blood sugar levels, keeping your mood even. Plus, they're high in folate – deficiencies in folate have been linked to depression and mania. And finally, lentils can help boost your iron levels, which will give you a nice shot of energy.
How much do you need? Try half a cup of lentils in homemade soups or stews. To make lentils easier to digest, soak them for a few hours before cooking.
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Chicken and turkey
Chicken and turkey breast also help increase your intake of the amino acid tryptophan, which the body uses tryptophan to make serotonin – one of the most important neurotransmitters when it comes to mood. It also helps to make the hormone melatonin, which regulate sleep. Lean poultry also contains another amino acid called tyrosine, which can help reduce symptoms of depression and help you avoid feeling blue in the first place. Tyrosine is used to make the hormone adrenaline – low levels of which have been associated with depression.
How much do you need? Luckily, you can't really over do it on chicken and turkey – use them a few times a week in soups, sandwiches or on their own with vegetables.
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Spinach
Certain deficiencies in B vitamins have been linked to depression, as serotonin production can actually be hindered by low B vitamin levels. Important B vitamins include folate, vitamins B3, B6 and B12, and eating leafy green vegetables – such as spinach or broccoli – will help keep levels up.
How much do you need? A cup of cooked spinach provides nearly 30% of your RDA of a few B vitamins, so add it to stir-fry and soups, or make a raw spinach salad for lunch.
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Water
Water is extremely important for our bodies to function properly – and even the smallest degree of water loss can impair our physical and mental wellbeing. When we're dehydrated, it can really affect our ability to concentrate.
How much do you need? Experts recommend 1-2L of water a day. But if you're not that keen, remember teas count towards that goal. Try starting the day with a mug of freshly boiled water and a slice of lemon, or add a fresh sprig of mint, cucumber or strawberries to a jug of cold water to jazz it up.
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Dark chocolate
There's a reason why chocolate always seems to make things better. A small square of dark chocolate causes the brain to release endorphins and boost serotonin levels. In a recent study, 30 people were given 40g of dark chocolate, over 14 days. The results showed that chocolate eaters produced less stress hormones and their anxiety levels decreased.
How much do you need? A couple small dark squares is all it takes (70% cocoa or more), so try not to hoover up the whole bar!
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Oysters
It's a bit of a random one, but oysters have so many benefits when it comes to your brain health. They're high in zinc, which is essential for energy production and brain health, plus zinc levels have been found to be deficient for depression sufferers. Oysters also contain a protein that's rich in the amino acid tyrosine which, as we said before, your brain uses to produce the chemicals needed to enhance mental function and elevate your mood.
How many do you need? All it takes is three oyster to get more than 100% of your RDA of zinc.
Foods that are bad for your brain
Caffeine
They may make you feel better at first, but highly caffeinated drinks can cause dehydration in the long run, leave you feeling irritable, jumpy and prone to withdrawal headaches.
Sugar
The secret is to avoid sugary foods that give an instant pick-me-up, because this will be followed by a sudden slump an energy crash. And with it your mood will go, and you'll find yourself reaching for the biscuit tin again, continuing the vicious cycle.
Alcohol
Although alcohol can briefly produce a pleasant and relaxed state of the mind, drink too much and (we probably don't need to tell you this) you'll feel irritable, moody and anxious tomorrow.
Ultra processed foods
I could say a lot about ultra processed foods and how damaging they are but this article from Zoe says it a lot better Are Ultra Processed foods linked to Cognitive Delcine and Dementia.
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Check out https://www.janicetraceynutrition.com/work-with-me to find out how I can help you live longer, stronger and with a healthier brain.
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