Mentioned below is a seven step plan to enable you control your diet under control and for consuming food as a medicine for the brain.
1.Increase levels of Water Intake - As your brain comprises around 80 % water the first and foremost rule of brain nutrition is to have adequate water for keeping your brain hydrated. Even very slight dehydration can increase the level of stress hormones that can cause damage to your brain. At least 84 ounces of water is required to be drunk in a day. It is good to have liquids devoid of sugar, artificial sweeteners, sugar, alcohol or caffeine.
2.Restriction of Calorie - Scientific research has proved that a calorie restricted diet is useful for the brain and longevity of life. Eating in excess reduces your life span. Restricting your calorie intake controls weight, reduces chances of cardio-vascular diseases, risks of cancer, and strokes caused due to obesity - that is a major risk factor for all these illnesses.
3.Good Fats, Fish, Fish Oil, & Bad Fats - A large portion of the grey matter of the brain is made up of DHA, a form of omega-3-fatty acids that is found in fish. Cell membranes are formed from the fat present in the brain and determine some of the vital functions of the brain. Neurons also containomega-3 fatty acids. The retina of the eye also contains high quantities of DHA. According to Research and study conducted in the recent years diets rich in omega-3 fatty acids may enhance positive mood and a healthy emotional balance in the years to come. .
4.Dietary Antioxidants in increased quantities - Scientific research has substantiated that a considerable amount of dietary antioxidants intake that comes from fruits and vegetables reduce the risk of a cognitive impairment significantly. Study and research disclosed that free radical formation played a vital role in brain deterioration with age. When oxygen is converted into energy by a cell freed radicals are formed. Produced in normal amounts they rid the body of harmful toxins, keeping it healthy and strong. On the contrary if produced in excess, they damage the body cells and tissue. Vitamin C, E and beta carotene restrict production of excess amount free radicals in the body. The Department of Agriculture in the US have mentioned the following to be the best antioxidants: Blackberries, Blueberries, Strawberries, Cranberries, Raspberries, Spinach, Plums, Brussels sprouts, Broccoli, Beets, Oranges, Avocados, Red bell peppers, Red grapes, Cherries and Kiwis.
5.Carbohydrates, Balance Protein & Good Fats: In view of obesity and the various issues related to weight the best thing is the Atkins Diet and its clones that get rid of many of the simple sugars we consume. High refined sugar diets enhance diabetes, cognitive impairment and tiredness. Yet, to imply that bacon is a health food and that oranges and carrots are as bad as cake seems silly. The main principle is that a balanced diet is essential, especially balanced with proteins, carbohydrates and good fats. Proteins help in balancing blood sugar levels. During every snack or meal or, try to balance the intake of protein, fat and high fiber carbohydrates.
6.For you to follow a "brain healthy" calorie restricted diet plan you need to have some great references and choices. The book Super Foods Rx by Steven Pratt and Kathy Matthews is good resource in this context. It enlists 14 priority food groups that keep one healthy with reasonable calorie intake. The American Cancer Society prescribes 5- 9 servings of vegetables and fruits in a day.
7. Plan Snacks - Snacks are helpful in balancing intake of carbohydrates, fats and proteins. Some favorite low calorie snacks Vegetables and dried fruits are examples of some great low calorie snacks, not the dried fruits & vegetables found in supermarkets that are packed with preservatives. When you much on veggies or dried fruit balance it out with some intake of protein and little fat.