When you think about improving your health, you probably think about hitting the gym or drinking lots of kale smoothies. But that’s not the only thing we should focus on. Our brain function is a major indicator of our health, and maintaining mental clarity is critical to our overall ability to enjoy life. That’s exactly what health is all about.
This week, scientists made some surprising discoveries that you can keep in mind and incorporate today.
Avoid…fatty foods
Having a stressful work day? Don’t even think about eating a croissant. fatty foods According to a study published in , it can have negative effects on the brain. Frontiers of nutrition and nutrients.
Researchers at the University of Birmingham asked healthy adults to eat two butter croissants for breakfast and then complete a difficult mental arithmetic task. The results showed that people who ate butter croissants had less oxygen flowing to their prefrontal cortex, the part of the brain involved in decision-making and emotion.
Conclusion? Eating fatty foods can affect your mood, mental health, and brain function, and the effects are even more pronounced in high-stress situations. This is not the only study to find a link between eating fatty foods and less-than-ideal cognitive function: A 2020 Research from Ohio State UniversityPublished in American Journal of Clinical Nutritionwomen who ate a high-fat meal for breakfast focus on the task.
Krispy Kreme donuts are very tempting, but you might want to eat a more balanced breakfast, especially if you have to make decisions at work or do stressful tasks. Experts say to focus on a balance of protein and carbohydrates to help you stay focused and energized.
Don’t…skip breakfast or eat inflammatory foods
If you’re someone who always rushes out of the house without a banana or anything, it’s time to prioritize what is commonly called the most important meal of the day. Skipping breakfast can have an impact on your mental health, according to a new study of more than 21,000 adults. Affective Disorders Journalfound that people who missed meals were more likely to experience symptoms of depression.
Previous research has shown that eating breakfast balanced breakfast When taken within two hours of waking up, it helps maintain a healthy weight, keep blood sugar levels in check, and even Improved cognitive function.
A new study also found that people who ate more inflammatory foods at any point in the day were more likely to develop symptoms of depression. Foods that cause inflammation include: charcoal grilled meathighly refined carbohydrates such as sweets and fried foods, cookies and crackers.
Instead of eating these foods, replace them with foods that fight inflammation, such as berries, fatty fish, olive oil, turmeric, avocado, and nuts. It would have been even better if these items could have been included in the breakfast, which I would have omitted.
TAKE … cacao supplements
Does taking cacao supplements have any effect on the brain? Yes. new research was announced on American Journal of Clinical Nutrition And the results were even more pronounced in people who already had an overall poor diet.
Cocoa is the main ingredient in chocolate and has long been studied for its potential to boost the brain. 2016 survey It was published in the magazine appetite A 2019 analysis found that chocolate intake was positively correlated with improved brain performance. Frontiers of nutrition It turns out that chocolate helps protect the brain from cognitive decline.
Although this recent study looked at cacao supplements, eating chocolate, especially types with high cacao content such as dark chocolate, can have similar benefits. Unfortunately, devouring chocolate cake for memories isn’t the best idea.Chocolate usually contains a lot of sugar, which itself harm the brain. But a small chocolate per day? It is a snack that should be eaten wisely.
Eat…Wasabi
Here’s why we’re going out for sushi tonight. the study Japan’s Tohoku University concluded: Wasabi improved working memory for botha type of memory that allows you to complete a task instantaneously, and episodic memory that allows you to recall past events.
It’s not just the condiments at a sushi restaurant that improve your memory. In previous research, Ginger may also help improve memory. The real question here is: rainbow roll or salmon roll?
improve sleep quality
We’re all somewhat addicted to our screens, and it can be seriously impacting our ability to get a decent night’s rest. And now sleep experts are sounding the alarm about digital distractions before bed.
a American Academy of Sleep Medicine survey (AASM) found that screen time robs Americans of their sleep time, with 91% of survey participants saying they lost sleep to watching TV. (Really, who? I haven’t done it committed a crime in starting ~ shark tank Do you binge drink too much late at night? ) It’s also online shopping that’s robbing them of sleep, with 75% of participants saying they stayed up late to keep “adding to cart.”
It may be difficult to relax without screens at the moment, but there are so many benefits to getting a consistent night’s sleep, including improved memory, that it’s worth the effort. .Online shoe sales even if you have to wait until morning to shop. According to the AASM, sleeping with your phone outside your bedroom or avoiding screens 30 minutes before bed can help you catch more ZZZs. You can also establish a calming nighttime routine.
Do some yoga poses before bed and hold a candle to the never-ending drama of the ranch. yellowstone?! At least it’s worth a try.