Brain Power
What's grey, wobbly, warm, and weighs around 1.5kg? The brain. This complex and fascinating organ is constantly working and therefore needs a healthy supply of oxygen and nutrients, so what can we do to keep things in working order?
Essential fats:
Our brains are approximately 60% fat therefore it makes sense that the right kind of fats can help to nourish it. DHA (docosahexaenoic acid) is an omega 3 fatty acid necessary for brain structure, development and function, and is especially important for the formation of the brain and nervous system in young children.
EPA (eicosapentaenoic acid) is another omega 3 fatty acid that acts more like a fuel for the brain, whereas DHA can be thought of as a building block, but they are both crucial for brain health at every age.
Sources of omega 3 fatty acids include oily fish (mackerel, salmon, trout and fresh tuna and eggs; ideally boiled or poached).
Sugar:
The brains preferred source of fuel is the simple sugar glucose, but this not in the form of sweets or cakes. All carbohydrates are eventually broken down into glucose but choosing those that take longer to be broken down provides the brain with a steady supply of fuel. Choose wholegrains such as brown rice and oats, beans, lentils and pulses.
Dehydration can have an adverse affect on mood and concentration. Ensure you have at least 1.5 litres of plain water throughout the day and more when flying, exercising or in hot weather.
Circulation:
The brain has a very efficient blood supply which carries nutrients and oxygen, but this system still has to function when we are upright and the flow is going against gravity. Maintaining a healthy weight and keeping active can help to ensure blood flow to all areas of the body including the head. Antioxidants found in brightly coloured fruits and vegetables can help keep blood capillary walls strong and healthy therefore enhancing circulation.
Use it:
We've all heard "use it or lose it"; like the rest of the body the brain also requires exercise and when consistently challenged will become more and more effective, so read a book, do a crossword or challenge your friends to a game of chess.
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