To navigate daily life, you need your brain to be in good health. And one of the best ways to boost brain health is by loading up on brain food, which can also help ensure stress does not adversely affect your life.
Brain foods are specific foods known to enhance brain function in several ways, such as improving focus, boosting memory, and enhancing your overall mental health.
When the body experiences stress, the brain also suffers. But eating the right type of food can help keep some of the adverse effects of stress at bay and from harming the brain and affecting your cognitive skills.
In today’s world, dealing with stress is quite common. After all, stress can come from all facets of life including family, relationships, career, and finances.
Your body deals with stressors via of the NeuroEndoMetabolic (NEM) Stress Response, composed of six interconnected circuits working both independently and together to manage stress, including the Hormone, Bioenergetic, Neuroaffect, Inflammation, Cardionomic, and Detoxification circuits.
When it comes to the brain, perhaps the most critical of these circuits is the Neuroaffect circuit, made up of the central nervous system (CNS), autonomic nervous system (ANS), and gastrointestinal (GI) tract. To address stress, all of these systems rely on neurotransmitters, which regulate your emotions, mood, and many important functions of your body.
What you may not realize, however, is that many neurotransmitters are produced in the gut. Therefore, if the health of your gut is compromised, your body may not be able to produce enough neurotransmitters to keep the Neuroaffect circuit working properly.
When you experience stress, the NEM Stress Response remains active until the stress has passed and all your body’s functions return to normal or baseline. However, prolonged stress can overwork all the circuits of the NEM Stress Response leading to widespread circuit dysfunctions.
Moreover, chronic stress continuously triggers inflammation in the gut, which kills off good bacteria and can cause a condition known as leaky gut. This increased permeability of the gut lining makes it much easier for toxins to pass through and adversely affect the CNS.
At the same time, the adrenal glands of the Hormone circuit produce the stress hormone cortisol. If stress becomes chronic, the adrenals must continuously respond by increasing cortisol production.
Unfortunately, increased cortisol levels can affect the brain in a negative way. In fact, one study performed in San Antonio, Texas found that adults in their 40s and 50s with higher cortisol levels performed worse on cognitive and memory tasks. Whereas, a study carried out by researchers from the Massachusetts Institute of Technology found that lower cortisol levels improve recall performance.
Worse still, higher cortisol levels triggered by stress have been linked to brain shrinkage. One study carried out in Boston discovered that participants with high cortisol levels had a lower total cerebral brain volume.
Chronic stress can lead to Hormone circuit dysfunction, characterized by various hormone imbalances, and eventually, Adrenal Fatigue Syndrome (AFS). In the brain, symptoms of AFS manifest as foggy thinking, irritability, anxiety, and an inability to focus or concentrate.
This can make work and daily routines difficult and can have a devastating effect on your life. As a result, your career may begin to suffer and at home, family interactions may turn sour. As for friends, you may struggle to maintain relationships.
If you don’t do anything to halt the progress of AFS, symptoms can worsen and your overall quality of life will suffer. One of the best ways to put yourself on the path to recovery is adopting the Adrenal Fatigue Diet, which includes foods that enhance brain health.
As you can see, the effects of stress and Adrenal Fatigue on the body extend all the way to your brain and cognitive function. Hence, it is important to ensure that you don’t allow stress to take control of your overall health.
One of the best ways to do this is by adding brain food to your diet. However, if you’re trying any new foods for the first time, it’s best to consult with a physician, nutritionist, or qualified healthcare practitioner. Certain foods could trigger an allergic reaction or even interact with medication or supplements you may be taking. This is particularly important if you’re suffering from Adrenal Fatigue, which often causes food sensitivities. That’s why it’s so important to consult with a professional before trying any of these foods.
That being said, here some brain foods to consider for Adrenal Fatigue recovery.
Fatty fish such as salmon, sardines, and trout are a rich source of omega-3 fatty acids. One of the main benefits of omega-3 fatty acids is that they help reduce inflammation, which will also help prevent a leaky gut. In addition, one Asian study found that omega-3 fatty acids effectively stave off anxiety and other mood disorders. Moreover, it also helps prevent neurodegenerative disorders.
Eggs are not just a great source of protein and several important vitamins, they also happen to contain a micronutrient called choline. The body uses choline to produce acetylcholine, a neurotransmitter that helps regulate memory and mood.
Two studies, one from the U.S. and another from Europe, have linked choline to improved cognitive performance. In general, men need around 550 mg of choline per day whereas women require about 425 mg. One egg yolk typically contains around 112 mg of choline.
Beans are great for stabilizing blood sugar levels. The brain uses sugar or glucose as a source of energy, however, stress hormones increase blood sugar levels. And when this happens, your cognitive ability may be compromised. In fact, studies performed by researchers in both Montreal and Boston have linked excessive glucose levels with cognitive deficiencies and memory loss.
Avocados are excellent for promoting brain health because they are rich in monounsaturated fats which increase blood flow to the brain. At the same time, avocados are known to lower blood pressure. This is important since hypertension has been linked to lower cognitive ability.
Berries, like raspberries, blueberries, and blackberries, contain antioxidants that protect brain cells from harmful free radicals. In addition, berries help prevent inflammation. Better yet, a study from the American Chemical Society found that eating berries prevented age-related memory loss.
Oranges are not just a good source of vitamin C, which helps fight off a host of diseases, including the common cold. When it comes to cognitive function, one Boston-based study found that drinking orange juice can significantly lower your risk of poor subjective cognitive function.
Turmeric is a spice well-known for its anti-inflammatory and antioxidant properties. In addition, it can also help improve your memory. In fact, one Californian study showed that turmeric improved the memory of patients suffering from Alzheimer’s disease. Another study from China found that turmeric enhances overall cognitive function.
Meanwhile, a study from India showed that turmeric can reduce symptoms of depression, which can thus prevent Adrenal Fatigue symptoms from worsening.
Adding nuts such as almonds, walnuts, and pecans into your daily diet can help boost your overall brain health. One Boston study found that nuts can affect cognitive performance and reverse the effects of age-related neurodegeneration. Moreover, one study from the U.S. and another performed in Germany showed that eating nuts leads improves overall cognitive function in the long-term.
Now that you know which brain foods prevent memory loss and combat stress, it’s time to discover some healthy recipes that incorporate these amazing foods into your diet. Effective Adrenal Fatigue recovery requires proper nutrition and that’s essentially what these foods provide.
Here are some brain food recipes you can easily try at home. These recipes are tasty, healthy, and best of all, helpful in fighting off the harmful effects of stress on your brain.
Feel free to try out these recipes and add them to your regular diet. Remember, the more brain foods that you eat, the easier it will be for your brain to combat stress. This way, you’ll also significantly reduce some of the harmful symptoms of Adrenal Fatigue. Even better, these foods can help with your Adrenal Fatigue recovery and you’ll feel a lot better, both inside and out.
© Copyright 2020 Michael Lam, M.D. All Rights Reserved.
A regular diet featuring plenty of brain food will ensure your body gets the nutrients it needs to combat stress and its adverse effects, including brain fog, memory loss, and the inability to concentrate or focus. Research has shown that eating brain foods leads to a sharper memory and enhanced cognitive function.
