Food for Thought
A new research study showed that a healthy, balanced diet was linked to superior brain health, cognitive function, and mental wellbeing. The study, involving researchers at the University of Warwick, sheds light on how our food preferences not only influence physical health but also significantly impact brain health.
The dietary choices of a large sample from the UK Biobank were analyzed along with a range of physical evaluations, including cognitive function, blood metabolic biomarkers, brain imaging, and genetics–unveiling new insights into the relationship between nutrition and overall wellbeing.
The food preferences of each participant were collected via an online questionnaire, which the team categorized into 10 groups (such as alcohol, fruits, and meats). A balanced diet was associated with better mental health, cognitive function, and even higher amounts of gray matter (linked to intelligence) in the brain compared with those with a less varied diet. The study also highlighted the need for gradual dietary modifications, particularly for individuals accustomed to highly palatable but nutritionally deficient foods. By slowly reducing sugar and fat intake over time, individuals may find themselves naturally gravitating towards healthier food choices.
Lead Author Professor Jianfeng Feng (University of Warwick) emphasized the importance of establishing healthy food preferences early in life. He said: “Developing a healthy balanced diet from an early age is crucial for healthy growth. To foster the development of a healthy balanced diet, both families and schools should offer a diverse range of nutritious meals and cultivate an environment that supports their physical and mental health.” Co-Auhtor Wei Cheng (Fudan University) added: “Our findings underscore the associations between dietary patterns and brain health, urging for concerted efforts in promoting nutritional awareness and fostering healthier eating habits across diverse populations.”
Dr Richard Pemberton, Certified Lifestyle Physician and GP (Hexagon Health), who was not involved in the study, commented: “This exciting research further demonstrates that a poor diet detrimentally impacts not only our physical health but also our mental and brain health. This study supports the need for urgent government action to optimize health in our children, protecting future generations. We also hope this provides further evidence to motivate us all to make better lifestyle choices, to improve our health and reduce the risk of developing chronic disease.”
University of Warwick. “New research shows ‘profound’ link between dietary choices and brain health.” ScienceDaily. ScienceDaily,
24 April 2024. www.sciencedaily.com/releases/2024/04/240424111638.htm.
Better Brain Health
A brief lapse in memory, such as misplacing your wallet or forgetting a birthday, is often associated with being especially busy or having an excessive amount of stress. What can be problematic is when the episodes of forgetfulness increase and intensify into a more severe problem, such as mild cognitive impairment or even Alzheimer’s disease. Read on for six tips to care for your brain’s health.
- Exercise Daily: Physically active people are less likely to experience a decline in their mental function, according to the Mayo Clinic. The increased blood flow to the brain during exercise aids the natural brain connections that occur during aging. Try choosing an activity that will increase your heart rate, such as hiking, playing tennis, or biking.
- Eat a Balanced Diet: Incorporate foods high in monounsaturated fats, polyunsaturated fats and omega-3 fatty acids. These foods can include salmon, nuts, and avocados, for example. It’s also important to avoid foods high in trans and saturated fats, such as processed foods and fatty cuts of beef.
- Get a Good Night’s Sleep: To get a good night’s sleep, you should aim for seven to eight consecutive hours of rest per night. This gives the brain a chance to relax after each day, which is critical for a healthy brain and memory.
- Participate in Social Activities: Regular social interactions can help decrease memory loss. This can be especially important if you live alone or work remotely. A simple way to incorporate social interaction into your daily life is to connect with loved ones and engage in community events.
- Activate Your Brain: To engage in mental stimulation, participate in activities such as reading, brain games, painting, and puzzles.
- Receive Regular Check-Ups: Certain health factors, such as cardiovascular health, are critical to brain health and function. At regular check-ups, you’re able to get your blood pressure, blood sugar, and cholesterol checked. Your doctor can tell you if these and other numbers are in a healthy range. If not, they can provide care to correct that.
– Mental Health Moment –
Journaling for Emotional Wellness
One of the ways to deal with any overwhelming emotion is to find a healthy way to express yourself. This makes a journal a helpful tool in managing your mental health.
Journaling can help you:
- Manage anxiety
- Reduce stress
- Cope with depression
Journaling helps control your symptoms and improve your mood by:
- Helping you prioritize problems, fears, and concerns.
- Tracking any symptoms day-to-day so that you can recognize triggers and learn ways to better control them.
- Providing an opportunity for positive self-talk and identifying negative thoughts and behaviors.
When you have a problem and you’re stressed, keeping a journal can help you identify what’s causing that stress or anxiety. Once you’ve identified your stressors, you can work on a plan to resolve the problems and reduce your stress.
How to Journal:
- Write every day: Aim to set aside a few minutes every day to write.
- Make it easy: Keep a pen and paper handy at all times. Then, when you want to write down your thoughts, you can.
- Write (or draw) whatever feels right: Your journal doesn’t need to follow any certain structure. It’s your own private place to discuss and create whatever you want to express your feelings.
Look at your writing time as personal relaxation time. It’s a time when you can de-stress and wind down. Write in a place that’s relaxing and soothing, maybe with a cup of tea. Look forward to your journaling time, and know that you’re doing something good for your mind and body.
