I started delving into brain health since I started my health coaching career (who doesn’t want to have a sharper mind?) and I dug in deeper with my pregnancy. I wanted to make sure to eat plenty foods that would help with my baby’s brain development. On top of that, I knew “mommy brain” was a real thing (where we are easily distracted and forget everything!), and I wanted to do everything in my power to minimize that symptom and be able to stay focused. As I figured, most research pointed towards eating tons of Omega-3 rich foods. But beyond that, there are many other foods that have proven to boost our brain health and help prevent early “ageing” of our brain (memory loss, etc).
Because yes, food is our often our best medicine (especially for preventing health issues)!
Here are 4 “foods” that are key to consume as much as possible to support a sharp mind (and overall brain health):
1.Dark leafy greens
Research has found that dark leafy greens (eating a serving per day) kale, collards, spinach arugula and kale can lower the risk of dementia and cognitive decline. In this study, the lovers of leafy greens who ate a large serving daily were the equivalent of 11 years younger than those who hardly eat their leafy greens!! Why? Because leafy greens are nutrition powerhouses, rich in so many vitamins, minerals and antioxidants (especially rich in carotenoids, particularly lutein which has shown to help brain activity).
TIPS:
Start each meal with a green salad, and instead of just using lettuce, try adding some arugula and/or baby spinach.
Try kale chips as a snack (I make them with tons of nutritional yeast and they’re delicious). I share my recipe HERE.
Have sauteed leafy greens as a side to almost any meal. Add a bit of minced garlic and a good quality extra virgin olive oil (and a touch of lemon - optional) and your sauteed greens will be delicious.
Make a soup mixing a bunch of dark leafy greens, cooking with bone broth, some mushrooms, then adding a serving of brown rice or quinoa before blending it all. This is one of my favorite soups.
Have sauteed greens as a side dish with any protein. My favorite recipe is my Coconut Curry Greens – basically I chop and sauté a mix of collard greens, chard, spinach, kale and sometimes beet leaves, with a bit of coconut oil, minced garlic and ginger, curry spices (to taste) and a can of coconut milk. I make a big batch almost every week!
Add a bit of fresh spinach leaves to your avocado toast, to any wrap or sandwich, or even to a lasagna or shepherds pie (just add a thin middle layer of greens).
2. Berries
Berries (such as blueberries, raspberries, blackberries, strawberries) are rich in antioxidants that protect our cells from damage. Studies show that consuming berries can change the way that neurons in the brain communicate, improving cognition and motor control, and helping to prevent inflammation in the brain.
TIPS:
Start your day with a small bowl of berries
Add ½ cup berries to your breakfast, as a topping to your: oatmeal, waffles or pancakes, chia pudding or yogurt (preferably unsweetened and organic, such as my dairy-free vegan coconut yogurt).
Make a green berry smoothie (I mix 1 large cup of greens with ½ cup berries and a mix of nuts/seeds/vegan protein for a delicious creamy filling brain-stimulating smoothie!). Here is my favorite acai berry smoothie bowl.
Enjoy a small plate of juicy strawberries (preferably organic) as a snack or dessert
3. Walnuts (and all nuts & seeds)
Studies show that consumption of nuts and seeds (1–2 oz per day) can improve cognitive function and reduce the risk of other diseases - such as cardiovascular disease, and type 2 diabetes which are risk factors for the development of dementia. And overall, they contribute to lower inflammation. Walnuts in particular have been shown to be overall amazing for brain health (and if you think about it, they even somewhat resemble a brain!).
TIPS:
Have a handful of walnuts as a snack. Enjoy them with a tea or glass of wine!
Make chia pudding for breakfast or a healthy snack -- and top of with berries and walnuts for the ultimate brain food. I also make a warm multi-seed pudding - mixing chia, flax and hemp seeds, which I warm up with almond or coconut milk, and top off with shredded coconut, berries (or any fruit) and nut butters.
Add 1-2 tablespoons of nut butter to any smoothie.
To your usual apple or pear snack, add a sprinkle of flaxseeds, 1-2 tablespoons of nut butter and/or a side of walnuts (ex enjoy an apple sliced, with almond butter and sprinkle of ground flaxseed).
Add walnuts when making banana bread (or zucchini bread or pumpkin bread – some of my favorites to make)
Have a large handful of walnuts, cashews and goji berries as an amazing brain fueling snack. Check out my trail mix recipe here.
4. Mono tasking – the art of being present and doing one thing at a time, aka MINDFULNESS
Not technically a food, but just as important. Nowadays we take so much pride in multitasking – we drive, drink our morning coffee or smoothie and listen to a podcast all at once. We reply to messages, while on the phone with someone on speakerphone, while getting a pedicure. This is all incredibly helpful to get more things done in our day, BUT, it takes a toll on our ability to focus and be fully present. We are constantly distracted and can’t sit still without our phones. And yet, studies have shown that doing one thing at a time and being fully present in that activity can help keep our minds sharp and young. Plus, we appreciate each moment more fully, which contributes to us being overall more peaceful, grateful and content.
TIPS:
Go for a walk without your phone and just feel your feet on the ground and observe your surroundings as your walk.
Eat without your phone and focus on chewing well, savoring your food, appreciating all the different colors and flavors (maybe say a prayer thanking the food and everyone who was involved in getting the food on your plate).
Read a book (ideally paper/hardcover vs iphone/ipad so you won’t be tempted to check messages)
Focus on really LISTENING in your conversations instead of focusing on what you want to say next. Just listen and be quiet until the person is done talking.
Try driving and JUST driving – no calls nor podcasts, even if it’s just for one drive a week.
Brush your teeth for 2 minutes and really focus on the teeth we are brushing, doing absolutely nothing else than paying intention to cleaning your teeth. As a bonus, brush your teeth with your non-dominant hand!
Try a breath meditation – place a timer for 5, 10 or 20 mins, sit down with your spine straight, and focus on breathing deep. There are TONS of breathwork exercises that you can utilize to help you stay present, for example, the “box breath” where you inhale for a count of 4, hold for 4, exhale for 4 and hold for 4. Or the 4-7-8 where you inhale for 4, hold for 7 and exhale for 8.
Remember, FOOD IS THY MEDICINE. If you start using your food (and daily habits) as your go-to preventative medicine, you will not only feel better, you will save so much money down the road on doctors and pharmaceutical medicine. Try eating these foods on a regular basis (aim for daily) and your brain will thank me later!