Ask a Dietitian

Back to work and school after a long summer break and wondering why your brain isn’t firing on all cylinders?  There are many factors such as under use, lack of sleep, environmental toxins, alcohol and poor nutrition that may be making you and your kids forgetful, slow or lack concentration.

You can improve your mental acuity, response time, spacial memory and short term memory by trying some of the following:

1. Eat Low Glycemic Carbohydrates. Your brain only uses carbohydrates for fuel but too much all at once can have a negative impact.  A study looking at breakfast in children found that oatmeal consumption as opposed to prepared cold cereal or no breakfast at all lead to better performance on spacial and short term memory.  A study of healthy elderly with poor memory showed that consumption of potatoes and barley enhanced memory.

Action Step: choose fruits, vegetables and whole grains for carbohydrates and limit sugar and refined grains, cookies and cakes.  The refined carbs dump sugar into your blood stream too quickly which leaves you with an energy slump.

1. Omega 3 fats: a recent stud in New Zealand found that young adults who took supplements of 1.2g DHA/day had improved memory and reaction time vs. the placebo group.  DHA makes up part of the brain cell membranes which makes the membrane more flexible.  This allows memory messages to pass more easily between cells.  Other studies have also shown fish intake is linked with a lower risk of dementia, Alzheimer’s, and Parkinson’s, slower aging of the brain and better memory.  Babies and children also benefit from DHA and EPA for brain, nerve and visual development.

Action Step: Eat fish 3 times a week and take a fish oil supplement

1. Reduce Saturated Fats: fats from animals clog arteries and reduce blood flow to the brain.
2. Amino Acids for Neurotransmitters: Neurotransmitters are required to transfer information from one neuron to the next.  Neurotransmitters are manufactured from amino acids.  Tryptophans is the precursor to serotonoin, methionine is a precursor to acetylcholine, phenylalanine is requires for dopamine, epinephrine and norepinephrine.  Amino acids are the building blocks of proteins in food.

Action Step: eat great sources of proteins such as fish, chicken, lean meat, egg white, dairy and legumes.

1. Antioxidants: these help neutralize free radicals that cause damage to brain cells.  Free radical damage from smoking, pollution and chemicals can affect brain function.  Berries may help preserve memory.

Action Step: eat more brightly coloured fruits and vegetables, nuts and whole grains.

1. Vitamin E: from oils, nuts, seeds, nut butters, leafy greens and avocado may help protect neurons or nerve cells and reduce risk for Alzheimer’s
2. Stay hydrated:  when you are 2% dehydrated you are working at 90% of your capacity.
3. Watch the caffeine: a little goes a long way.  Too much can leave you with the jitters and less focus.
4. Moderate alcohol: moderate alcohol consumption may reduce the risk of Alzheimer’s.  Excess alcohol in the short term can impede judgment, reduce brain speed and accuracy and affect short term memory.
5. Dietary Pattern: a Mediterranean diet in its entirety may be the best solution as you get the combination of nutrients working together to enhance brain function and good health.