The human brain is truly a unique substance. For the full functioning of the brain, constant and proper nutrition is needed. Undernutrition will lead to skewed cognitive outcomes. Today in this article you will find out a list of foods that will be the most garbage and why you should limit them in your diet. Let’s go!
To warm up – a selection of interesting facts about the human brain 🙂
Let’s start with the fact that a person is the only creature on planet Earth who can speak clearly (we have developed a chin and special brain areas for this) and realizes that someday the end will come. A conditional one-day butterfly cannot boast of such knowledge.
The operation of such an energy station as the brain requires a lot of energy. For simple maintenance of the vital activity of the brain, about 115 grams of pure glucose is spent (this is about 460 calories). And the more energy spent on brainstorming, the more calories are spent and the more fatigue will be felt. Children, students, people of science and intellectual labor can really get tired much more than those who worked only physically.
What structures help to ensure such work?
You will be surprised, but 75% of the brain is ordinary water. And dehydration of only 2% reduces the level of attention, the response of the psyche and memory. So take a sip right now! 🙂 The remaining 25% includes 17% fat and 8% protein . Below we will tell you how to turn this fact to your advantage. Read on.
Humans have the largest ratio of brain mass to body mass. This is also called the encephalization coefficient. And yet, paradoxically, the size of the brain does not affect the level of intelligence. It is not so much the size that is important, but the density and number of active neurons and neural connections. Comrade Einstein is proof of this – for all his genius, his brain weighed 1230 grams with an average of 1300-1400 grams.
Talk about the fact that we use only 10% of our intellectual potential is just a fairy tale. We use all parts of the brain, especially when we sleep. Have you seen dreams? Other frequencies, radiation, waves, shifting information from short-term memory to long-term. Work is in full swing. Just in a different direction.
A few words about channels. And in particular, such a phenomenon as multitasking. It is believed that women are better at multi-tasking (painting their eyes and driving while talking on the phone) than men. However, this is not quite true. We already have a lot of things happening at the same time (breathing, pulse, blinking, digestion), and if external stimuli also come, then generally atas. Therefore, evolution has laid down a switching mechanism. That is, the girl first paints the eye, then looks at the road, and then answers the phone. As well as a man. In this case, good = consistent.
Curiously, if there are neurons in its composition, the brain itself does not feel pain. There are no pain receptors in it. So when a person is conscious in Doctor House during an operation, this is pure truth.
You can talk about the division into the left and right hemisphere for a very, very long time. Some people believe it, some people disagree. But there is such a fact – up to 5 years of child development there is no division into hemispheres. Both halves equally take on the functions of vital activity and are interconnected by nerve partitions. In support of this, there is an interesting story that a physiology teacher told us.
A 3-year-old girl got into a car accident and had to amputate half of her brain. Not a piece, not a part, but just half. So, at the age of 10, the EEG (electroencephalogram – a study showing the functioning of the brain) showed that the remaining half took over the function of the lost one by 100% and the brain functions in full. We clarify: we were talking about a 3-year-old child. In adults, this trick does not work, alas.
Trump with these facts and you will be known as an intellectual 🙂
Despite the fact that we know quite a lot about the brain, it is still one of the most amazing human organs. Its capabilities have not been fully explored. Without it, life in the usual sense is impossible. And in order to keep the mind in a solid state, and the memory in a sober state, you need to eat in accordance with its needs. Let’s go from the opposite and analyze which foods harm the optimal state of mind and look for an alternative.
List of foods that harm the brain
Enemy number 1 – alcohol
Remember: there is no safe amount of alcohol. Not only do the neurons themselves recover very, very slowly, but it’s not at all a fact that they will be able to recover in their previous volume. In addition, in a state of extreme intoxication, the brain does not form memories, so Hollywood dramas after a good drink are not fiction of screenwriters. According to the definition of doctors, alcoholism (and alcoholism is a disease, and doctors fight it) should be considered regular libations with a frequency of at least 1 time per week. Even a glass of prosecco counts. So if your goal is a clear and fresh mind during exams, interviews, or any other activity that requires concentration, refrain from using it.
#2 – trans fats
Let’s make a reservation right away that there is a merciless struggle with trans fats and Russian regulations minimize their amount in food products. Margarines, store-bought sweets, potato chips, dairy products (with added milk fat substitutes), liquid seasonings, processed foods are all insanely delicious, but on a regular basis, their consumption reduces cognitive function and even accelerates the development of depression. Do not rush to throw out gingerbread from the 20th floor, just figure it out: if 80% of the food is ok, then a waffle a couple of times a week is also ok.
No. 3 – fried dishes
Again, it’s all about quantity. If granny came for the first time in six months and fried potatoes, then she would go to the depot of exceptional love. But if in the morning, in the afternoon and in the evening you throw in fried food, which is also floating in oil, then atherosclerosis of the blood vessels will develop with a non-zero probability and plaques will form on the walls of the vessels. This will lead to a decrease in the blood supply to the brain, which reduces the ability to think and increases the risk of a disease such as Alzheimer’s disease.
PS Don’t be sour. Even potatoes can be baked in the oven so that it looks like it is fried (first set the oven to 220 degrees, and then finish it until cooked at 160). Buy a grill, a roasting sleeve and a double boiler – there is always an alternative, and without the slightest loss for taste. Add more greens and crunchy vegetables – it will not be so sad, but still delicious.
No. 4 – processed cereals
The logic here is this: the less processed the product has been, the lower the glycemic index (GI), and the longer the food will be absorbed by the body. White polished rice, no-cook oatmeal, corn flakes, and any processed grains in general have a high GI and glycemic load.
In nutrition, brain foods with low and medium GI are in the lead, and foods with a high index are limited. Not excluded, but limited! The same sound 80/20 principle. Exception: diabetics, they have everything strictly after consulting an endocrinologist.
Why are these products dangerous? It’s very simple – spikes in insulin and blood sugar in the long run affect mood and mental health. Remember how great you feel when you eat candy, and how bad it feels when you don’t have that candy. Swap cereal for oatmeal, polished rice for wild rice, and you’ll be fine.
No. 5 – unnatural sweets and carbonated drinks
For starters, sugar soda contains a lot of “empty” calories. To reduce costs, manufacturers use sweeteners. For example, aspartame. However, it is contraindicated in patients with phenylketonuria and is prohibited for use in baby food products. Aspartame (E951) can provoke headaches and insomnia, and with daily excessive use (more than 40-50 mg per kilogram of body weight) leads to cognitive decline and memory impairment, as well as increased excitability and anxiety.
Note that we are not advocating complete rejection. The research on sweeteners is highly controversial and there is a huge marketing factor involved. There are no restrictions on its use. But for the sake of your own safety, observe the measure and do not overdo it with acceptable standards. If you’re thirsty, just drink plain water first . When it is satisfied, then you are unlikely to want tarragon with a bell.
No. 6 – fatty red meat (lamb and pork)
In general, it is not news that an excess of calories, which are much higher in fatty foods, increases the risk of developing insulin resistance, cardiovascular disease and weight gain. All these not the most pleasant factors increase the risk of diabetes and diseases of the cardiovascular system. But what about the brain? And given that excessive consumption of saturated fats in combination with simple carbohydrates leads to impaired cognitive function and increases the risk of developing what? Right. Alzheimer again.
Alyarma! No one talks about the complete exclusion of fats. Eastern people eat red meat all their lives and live long. Note that they eat kebabs not with bread, but with vegetables and herbs. Just quietly add fish, nuts, unrefined oils to your diet and you will be happy. Comrade Shakespeare said: “Only in a sense of proportion is true good.”
No. 7 – salty sauces
Salt is wonderful. Salt is the world’s number one natural flavor enhancer. However, its excess, which is present in ketchups, soy sauce, store-bought gas stations and other additives, leads to a constant surplus. Excessive regular salt intake leads to hypertension, and this leads to impaired blood circulation in the vessels of our magnificent brain. Insufficient oxygen supply weakens attention, impairs memory and impairs the quality of life. In addition, salt attracts water, and as you already know, even mild dehydration of 2% reduces cognitive function.
No. 8 – low-fat products
Again, remember that our brain is a fat comrade. And low-fat cottage cheese, exclusively lean meat and low-fat ham will lead to psycho-emotional fatigue, aggressiveness and fatigue. In addition, in completely defatted products, to give at least some taste, a lot of flavors, dyes, thickeners, sugar and its substitutes are mixed. Plus, our favorite fat-soluble vitamins will not be absorbed. Buy a normal 9% cottage cheese, throw in sour cream and a spoonful of honey. A sandwich with red fish and whole grain bread – that’s what any nutritionist claps with delight! Both tasty and healthy.
As you can see for yourself, the issues of healthy and adequate nutrition are always something “on the verge”. And to finally understand and get an idea of \u200b\u200bhealthy eating, study the following courses:
“Digestion for 5+” with Svetlana Nezvanova. Carry out a self-diagnosis, assemble a healthy food basket, dispel myths about toxins, choose an adequate and tasty substitute for sugar, flour, desserts and fast food, look at practical cases of treatment and start your journey to longevity!
“Proper nutrition” with Inna Kononenko. In just 10 short lessons, you will create a nutritional base, find sources of proteins, fats and carbohydrates, get rid of milk myths and create an ideal diet for yourself!
“Relationships with food and body” with Tatyana Steshko. A practicing therapist will tell you about the connection between the body and the psyche, tell you about the relationship with the body and food, how stress affects the body and how to establish a harmonious relationship with sports without resistance and frustration!
