Day 248 of 365 - Food and Brain Tips
Today's post is a bit of a hodge podge of tips gleaned from a few newsletters that I receive. Given that yesterday's post was a bit longer, this one will be shorter.
First off, some higher carb foods that are good for you. Although all carbs convert to glucose and elevate blood sugar, simple carbs do it much faster. When carbs are complex, the glucose is released more slowly. They also contain more fiber, which helps you feel full as well as contributes to your gut health.
The newsletter mentioned four top foods which meet those criteria. Two are actually fruits which I generally no longer eat, but I'll share their healthy benefits. (I mainly eat berries for fruit.)
Bananas, though high in carbs, are high in potassium, vitamin B6 and vitamin C. Bananas that are still a bit green, have the additional benefits of resistant starch and pectin, good for digestive health. Apples provide vitamin C, antioxidants and plant compounds. They may improved blood sugar control.
The other two foods mentioned were quinoa and chickpeas, both of which I now eat sometimes. Quinoa is a seed, but is prepared and eaten like a grain such as rice. It is a good source of protein, fiber, minerals and plant compounds. It is also gluten-free. Last mentioned was chickpeas, or garbanzo beans. They are also high in fiber, protein, many vitamins and minerals. I like to make a vegetarian meal with chickpeas, diced tomatoes and zucchini which are simmered together and seasoned with herbs. You can serve it over quinoa for a more filling meal.
Of course, as is often mentioned, the high carbs to avoid are the refined and processed foods, and especially those with added sugar.
Now, on to a brief focus on the brain. Your brain can produce its own molecules to support function, but it does a better job if we have healthy habits. One protein which helps maintain the health and connections of our brain neurons is BDNF (brain-derived neurotrophic factor). It helps with our mental faculties.
One way to boost BDNF is through exercise, so another good reason to keep moving every day. It has also been found though, that meditation and yoga increase it. Eating fish or taking fish oil supplements to get omega-3 fatty acids helps too, as does eating blueberries, one of my favorites. Getting out in the sun for 30 minutes daily is also beneficial to BDNF production, something I don't do often enough.
Other tips for supporting your brain clarity include some of these suggestions too. Learn something new to challenge your mind. Write things down to help remember; I do this one a lot! Keep reading to improve concentration; also a favorite of mine. Listen to music with repetitive rhythms to maintain focus while performing tasks. Music while housecleaning anyone? Lastly, find things to laugh about to activate the creative part of your brain, another good tip for serious old me!
These all seem to be manageable tips. Eating healthy, getting outside more, exercising in ways that feel good and challenging our minds with both mental and physical activity are all good ways to support our health and vitality on a daily basis.
First off, some higher carb foods that are good for you. Although all carbs convert to glucose and elevate blood sugar, simple carbs do it much faster. When carbs are complex, the glucose is released more slowly. They also contain more fiber, which helps you feel full as well as contributes to your gut health.
The newsletter mentioned four top foods which meet those criteria. Two are actually fruits which I generally no longer eat, but I'll share their healthy benefits. (I mainly eat berries for fruit.)
Bananas, though high in carbs, are high in potassium, vitamin B6 and vitamin C. Bananas that are still a bit green, have the additional benefits of resistant starch and pectin, good for digestive health. Apples provide vitamin C, antioxidants and plant compounds. They may improved blood sugar control.
The other two foods mentioned were quinoa and chickpeas, both of which I now eat sometimes. Quinoa is a seed, but is prepared and eaten like a grain such as rice. It is a good source of protein, fiber, minerals and plant compounds. It is also gluten-free. Last mentioned was chickpeas, or garbanzo beans. They are also high in fiber, protein, many vitamins and minerals. I like to make a vegetarian meal with chickpeas, diced tomatoes and zucchini which are simmered together and seasoned with herbs. You can serve it over quinoa for a more filling meal.
Of course, as is often mentioned, the high carbs to avoid are the refined and processed foods, and especially those with added sugar.
Now, on to a brief focus on the brain. Your brain can produce its own molecules to support function, but it does a better job if we have healthy habits. One protein which helps maintain the health and connections of our brain neurons is BDNF (brain-derived neurotrophic factor). It helps with our mental faculties.
One way to boost BDNF is through exercise, so another good reason to keep moving every day. It has also been found though, that meditation and yoga increase it. Eating fish or taking fish oil supplements to get omega-3 fatty acids helps too, as does eating blueberries, one of my favorites. Getting out in the sun for 30 minutes daily is also beneficial to BDNF production, something I don't do often enough.
Other tips for supporting your brain clarity include some of these suggestions too. Learn something new to challenge your mind. Write things down to help remember; I do this one a lot! Keep reading to improve concentration; also a favorite of mine. Listen to music with repetitive rhythms to maintain focus while performing tasks. Music while housecleaning anyone? Lastly, find things to laugh about to activate the creative part of your brain, another good tip for serious old me!
These all seem to be manageable tips. Eating healthy, getting outside more, exercising in ways that feel good and challenging our minds with both mental and physical activity are all good ways to support our health and vitality on a daily basis.
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