Mindful eating is about more than just losing weight, it’s about boosting your cognitive functioning. While most people jump right to coffee for their energy jolt, there is more to increasing brain power than consuming caffeine.
If you do need a quick pick-me-up, avoid energy drinks pretty much across the board. According to Caffeine Informer, beverages like Monster, Red Bull, Rockstar, and 5 Hour Energy can have some pretty severe side effects including, but not limited to:
- Cardiac arrest and abnormal heart rhythms
- High blood pressure
- Increased anxiety
- Niacin overdose
- Stress hormone release
- Type 2 diabetes
Moreover, a healthy diet can do more than hone your immediate focus, it can actually fend off mental deterioration and diseases such as Alzheimer’s and other forms of dementia. So with that mind, let’s dig into the foods that’ll give you the boost in brain power you need to maximize your day and your life.
1. Check Your Oil
Essential oils are all the rage right now. However, if that’s not for you, you may already have what you need right in your kitchen. According to Organic Facts, olive oil is loaded with antioxidants, mono-saturated fats, and vitamins E and K. Additionally, olive oil is free of carbs and cholesterol. According to Harvard Medical Review, adhering to a diet that includes olive oil could significantly help ward off Alzheimer’s.
2. Spice Things Up
Hot peppers contain high levels of capsaicin which is the chemical compound responsible for the burning sensation you get when you eat them. Interestingly, the brain responds to this sensation by releasing endorphins and dopamine.
Likewise, instead of loading your food with sodium, try adding a little Sriracha to your food. Not only did NPR find that this Asian chili sauce has the some of the same health benefits as hot peppers, but it can give you a way to avoid using too much salt on your food. When it comes to brain function, the side effects of too much sodium include:
- Feeling foggy
- Feeling sluggish
- Uncomfortable swelling
While Turmeric isn’t a spice most Americans have in their cabinets, it should be. In an article published in Annals of Indian Academy of Neurology, researchers found that “curcumin,” otherwise known as Turmeric, is loaded with antioxidants, has anti-inflammatory properties, and leads to lipophilic action, which can cross cell membrane barriers to improve cognitive function. The study suggests it could also be helpful in treatment and prevention of Alzheimer’s disease.
3. Go Nuts
One on the best foods you can eat to keep your head on straight is walnuts. They’re chock full of polyunsaturated fatty acids, which research by Oxford Academic suggests have significant benefits. Moreover, the polyphenolic compound (or nutrients with antioxidant properties) found in walnuts also reduce the oxidant and inflammatory load on brain cells as well as “improve interneuronal signaling, increase neurogenesis, and enhance sequestration (or removal) of insoluble toxic protein aggregates.”
While walnuts are among the best sources of vitamin E and omega-3 fatty acids, you might also consider adding an ounce of almonds, cashews, peanuts, pumpkin seeds, sunflower seeds, or flaxseed to your daily diet. If you like peanut butter, find an unhydrogenated option with low sodium.
4. Let it Ferment
I’m sure you have a friend right now that is crazy about Kombucha, and we agree that there are a lot of good reasons to love it. If you’re unfamiliar, Kombucha is fermented tea.
Medical News Today found that, in addition to gut health, Kombucha is also good for mental stability. First, there may actually be a link between probiotics and depression. Second, because there is such a strong link between depression and inflammation, it’s thought that the anti-inflammatory effect of Kombucha could alleviate some of the symptoms of depression. Finally, because of the healthy dose of caffeine, B vitamins, and iron, this fermented drink will also give you a nice energy boost.
Kimchi, a Korean dish consisting mainly of pickled cabbage and sometimes some peppers and garlic for flavor, is another stellar food to keep your brain healthy. According to research published in the Journal of Medicinal Food, Kimchi not only promotes brain health, but also possesses anti-cancer, anti-obesity, anti-constipation, colorectal health promotion, probiotic, cholesterol reduction, fibrinolytic effective, antioxidative, anti-aging, immune promotion, and skin health properties.
5. Wine A Little
To transition from our fermentation segment, we may as well talk about wine. Everyone likes to have a glass now and again, and in fact, we encourage it. Researchers at Mount Sinai School of Medicine found that the dietary compounds from grape products play a protective role against Alzheimer's disease. Furthermore, bioactive grape-derived compounds may protect against cognitive deterioration.
However, you should keep your intake to a glass a day. After the initial glass the benefits begin to plateau rapidly.
Mindful Eating
More often than not, the topic of mindful eating revolves around weight loss, but it should also be about healthy minds. As you go through your day, skip that fourth cup of coffee and give your adrenal glands a break. If you would like to contact Mindfulness Strategies about ways to bring mindfulness into your organization, click the button below to contact us today.