It all starts with food....

Chatting here with Linda Murray from Beoga Nutrition about the all important foods for brain health and nourishing our bodies from the inside out.

Nourishing the brain - 

Beoga Nutrition

It is never too early (or too late) to nourish your brain. In general, eating a diet that mainly consists of real, unprocessed, whole foods is recommended regardless of what your dietary preferences are. A good diet is always balanced with good lifestyle habits so getting adequate sleep, moving regularly, and managing stress levels are also essential for brain health.

Tips to support brain health

• 

Eat Fat 

– 

60% of the brain is comprised of fat and in some circumstances our brain can use fats (ketones) as an energy source. Essential Fatty Acids (EFA) are called essential as our body cannot make them and so we must include them in our diets. These EFAs include Omega 3, 6 and 9 but Omega 3 is especially important due to the anti-inflammatory properties

Good sources of fats include extra virgin olive oil, avocado, nuts & seeds including flax and chia seeds (vegetarian sources of omega 3) and oily fish including wild / organic salmon, trout, anchovies, mackerel & sardines. Butter & coconut oil are saturated fats and are a good choice for cooking at home.

It is also important to 

avoid hydrogenated / trans fats 

which are damaged during processing and may be inflammatory and will not benefit your brain. Minimise processed foods including biscuits, cakes, margarine, processed foods, deep fried foods etc.

• 

Include complex carbohydrates 

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This step is really simple, switch refined carbohydrates (white bread, pasta & rice which often have had all vitamins, minerals & fibre removed) to unrefined brown versions which are nutritionally complete. Fibre helps to support a healthy digestive system, balance blood sugar and provide bulk to fill you up. Note: Low carbohydrate diets exclude these foods but should include low carb alternatives that contain nutrients & fibre.

• Eat plant rich foods – We all know that fruit & vegetables are good for us but also including nuts, seeds, wholegrains, beans, lentils & chickpeas which are also great sources of vitamins, minerals, antioxidants and fibre, will support your overall health and provide vital nutrients for your brain. Variety is the key so try and mix up your choices over the course of a week. Processed “plant based” foods may contain hydrogenated fats and additives so choose real food as much as possible.

• Balance blood sugars – When we consume carbohydrate-based foods / drinks, the hormones insulin & cortisol are used to maintain the levels of glucose in our blood. Excess insulin production can be inflammatory for the brain and cortisol is our stress hormone so we want to avoid spiking either hormone.

• Key Points

• Include protein or fat with all meals & snacks

  1. Watch your portions – Aim for 1⁄4 carbs, 1⁄4 protein & 1⁄2 vegetables at each meal

  2. Reduce refined / processed carbohydrates such as biscuits, cakes, soft drinks etc.

  3. Beoga Nutrition, 4-5 Parliament Street, Kilkenny R95 WA4A www.beoganutrition.ie | info@beoganutrition.ie