Dr. Uma Naidoo, nutritional psychiatrist, professional chef, This is your food brain, Dedicated to discussing the critical connection between brain health and mental health.
“Food can have such a powerful impact on our brain health,” she says in a newly released MasterClass course on brain health. “That power is at the end of your fork.”
First, Naidoo said neuroinflammation (an inflammatory response in the brain) is one of the mechanisms driving mental health disorders such as anxiety and depression wealth. It can affect neural circuits in the brain responsible for mood regulation. Excess sugar in ultra-processed foods is a cause of inflammation and can damage brain neurons responsible for key functions like memory and attention. This is why lifestyle changes such as diet are recommended to help manage depression and anxiety and protect the brain from age-related diseases such as dementia.
One way to counteract the inflammatory process in the brain is to eat foods rich in antioxidants, such as berries, legumes, artichokes and a range of spices, to rid the body of free radicals, which can cause cell damage and stress the body and brain . Still, Naidoo said people were often overwhelmed by the vast selection in supermarkets and didn’t know where to start.
“When we go to the supermarket, our brains and thoughts are hijacked by food advertising, and that’s not necessarily the best marketing for our brains,” she said.
While Naidoo emphasizes shopping around the perimeter of the supermarket, where produce, grass-fed meats and dairy products are available, she also recommends stopping in the center aisles of the store.
With a variety of colors, scents, and brain-healthy options, the spice aisle is a must-stop on your next trip to the grocery store.
Spices are not only delicious and versatile, but they “add powerful antioxidant and anti-inflammatory properties to anything you eat,” Naidu said, adding that it’s best to buy spices without added preservatives, salt and sugar.
Naidoo recommends picking up these five spices the next time you go to the grocery store.
turmeric
Turmeric contains the active ingredient curcumin, which has anti-inflammatory and antioxidant properties. Turmeric also improves blood sugar and insulin levels, helping to reduce the risk of high blood pressure and obesity.
Naidu also recommends adding a pinch of black pepper to the turmeric. It activates curcumin, making it 20 times more bioavailable, allowing it to be absorbed more efficiently by the body to work.
Consider adding turmeric to tea or lattes, or to flavor rice, proteins, or stews.
Mint
Consuming fresh or dried mint may also help strengthen the brain, Naidoo said, noting that dried mint is more concentrated than fresh mint.
“Peppermint contains a powerful antioxidant called luteolin, which actually helps relieve brain fog,” she says.
Consider adding mint to water or tea.
garlic and ginger
Garlic and ginger are important spices for immune health. “Garlic is a prebiotic that helps balance the gut by stimulating the growth of healthy bacteria,” Naidoo previously said. wealth. Remember when you were told to drink ginger ale when you had a stomachache? Ginger also has anti-inflammatory properties that help relieve nausea and can help heal the gut and brain by reducing inflammation.
It is also a common ingredient in essential oils because it has sedative properties through its gingerol compound, helping to reduce stress.
chili
Those who like spicy food are in luck. Capsaicin is responsible for giving chili peppers their heat. It is also used as a homeopathic remedy for a variety of ailments and can also improve mood.
“Capsaicin acts on certain neurotransmitters and is associated with antidepressant effects through a type of neuroreceptor called the NMDA receptor,” says Naidoo. Animal model studies have confirmed the antidepressant properties of capsaicin.
You can buy chili peppers in the produce section and chili powder in the spice section.
While it can feel overwhelming to drastically change your diet to protect our brains, Naidoo recommends making some small adjustments first. Keeping an eye out for spices in the grocery store is just one way to prioritize brain health.
“As Americans, it’s not our fault that we rely on ultra-processed foods and sugar in nearly everything we consume,” she said. “We don’t have to give up everything we love. It’s about the slow and steady changes we can make to our brains through snacking.
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