Food for Brain Health
Eat your way to a mind rewind.
They say we are what we eat, which lately makes us about 25 percent herby Dutch baby with smoked salmon. It made us wonder: Given the well-documented connection between mind and body, how literally is what we eat related to our brain function? We’re smart enough to know what we don’t know, so we called in Katherine Takayasu, MD (“Dr. Katie”), an integrative medicine physician and author of the book Plants First, to school us up with five smart mealtime hacks.
Balance your carbohydrate intake. The brain runs on glucose (i.e., sugar, which enters the body as carbohydrates), but it doesn't like spikes in the blood sugar when we eat things like Skittles. Choosing fiber-rich carbohydrates like vegetables, fruit and whole grains—along with nuts and seeds—can give your brain the sugar it wants without the roller coaster ups and downs.
Connect your brain and belly. We know there's a strong connection between the brain and the gut, so in addition to fiber-rich carbohydrates that service your microbiome (the trillions of gut bacteria that live in your system and munch on fiber-rich food), also incorporate balance with the addition of fat and protein to every meal and snack so the whole system stays in balance.
Move your body after lunch for 10 minutes. Science shows that moving shortly after a meal or snack helps with blood sugar stabilization, but movement also encourages your brain to function at a higher level. If you want to increase your productivity in the afternoon, take a short walk after lunch before returning to your activities.
Prioritize green tea. The tannins, catechins and antioxidants of green tea make it an unparalleled source of caffeine when you need a little boost. Instead of giving yourself a big jolt of caffeinated coffee, have a cup of green tea which is just a fraction of the caffeine and prevents feeling "speedy" or "edgy" in the mid-afternoon as your day is winding down but still requires a bit of focus before you wrap.
Harness the power of MCTs. Science supports the modest use of medium-chain triglycerides (MCTs), like those in unrefined coconut oil, for cognitive health. I like to add a teaspoon or two when cooking my whole grains, which provides a delicious flavor and adds these helpful fats into your brain-health lineup.
