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Food
For Thought
By
Corinna Richards
Draining your brain
 Do
you have days when your mind feels foggy; when you can't seem
to think straight or concentrate on anything no matter how hard
you try? If your answer is yes, then it might be time to re-evaluate
your diet and daily habits. Some things that we do deplete the
body's system and in turn will affect the ability to think
clearly and concentrate. Not eating regular healthy meals can
be a drain on the brain, affecting your ability to focus without
becoming distracted.
Iron is essential for the transportation of oxygen to the brain.
Too little iron in your diet means that the brain literally suffocates.
Inadequate oxygen supply prevents cells from converting glucose
and other calorie containing foods to energy quick enough to meet
your cellular needs. In such cases, many cell functions will either
slow down or stop altogether, leaving you feeling tired and irritable.
You may also find it difficult to think clearly or concentrate.
Smoking has similar adverse effects. The nicotine in tobacco smoke
constricts the blood vessels and interferes with circulation.
This can gradually reduce the number of brain cells, increasing
free radicals. These in turn damage the whole system due to oxygen
deprivation. Again this can make you feel sluggish and will also
be a burden on your immune system.
Acute or chronic stress can also result in the inability to concentrate
and thus reduce the effect of short-term memory. Likewise, high
blood pressure is linked to reduced attention span and memory
loss. Concentration can further be affected by lack of physical
exercise and obesity.
Smartening up your diet.
If you want to restore your concentration and memory skills then
a good place to start is with your diet. Mental performance and
relaxation can both be improved by choosing the right combination
of foods. Foods rich in iron include whole grains, beans, and
fortified cereals. Though these are generally more difficult to
absorb than animal sources, vitamin C will help enhance your intake
so you should consider including sources such as citrus fruit,
strawberries, red peppers, broccoli, potatoes, watermelon, cantaloupe,
cauliflower, and kiwis in your meal.
There are two amino acids in the brain (L-tryptophan and L-tyrosine)
which compete with each other to control brain function. The brain
uses L-tyrosine to synthesize neurotransmitters such as dopamine
and norepinephrine. Both these chemicals are essential to the
processes of alertness, clear thinking and concentration. L-tyrosine
production is stimulated by protein rich foods such as beans,
nuts and soya. The brain uses L-tryptophan to synthesize the neurotransmitter
serotonin, which is responsible for relaxation and satiety and
slowing down reaction time. L-tryptophan production is stimulated
by foods such as sunflower seeds, milk and carbohydrate rich food.
Because these chemicals compete with each other, if you want to
stay focused and alert throughout the day, then the best thing
it to eat protein rich foods. That way L-tyrosine will reach the
brain first thus keeping your mental performance at maximum potential.
If you don't allow your body a chance to self-cleanse then
poor concentration and fatigue can become daily problems. You
can help your body relieve itself of toxins by adjusting your
dietary routine. Including alfalfa sprouts, soybeans, brown rice,
sesame salt, miso, and sea vegetables can help to clear toxins
from your body and enervate your digestive and metabolic processes.
Adding friendly microflora to your digestive system by eating
yogurt or probiotic supplements can also help to detoxify your
system and prevent buildup of damaging bacteria in the intestines.
There are also a number of herbal drinks, which are nutritious
as well as helpful for detoxification processes. Dandelion, licorice
root, yellow dock root, milk thistle, red clover and burdock root
taken in extract or tablet form will each help to remove toxins
from the body and boost the immune system. Lemon, beet, carrot,
wheat grass and the juices of all leafy greens are the best juices
for purifying the blood as they help to build up essential nutrients.
Several mini-meals and snacks throughout the day rather than a
few large meals with long intervals will help your metabolism
function better by balancing nutrients and keeping the brain supplied
with oxygen. A moderate meal every four hours is adequate to balance
brain chemicals and improve mood and blood sugar levels. But don't
be tempted to nibble, this will lead to craving and gorging and
will disrupt concentration further. It is also beneficial to increase
your water intake to at least six glasses daily and to limit caffeine
(coffee, tea, and coke) to two beverages per day. Remember, if
you are consuming less than 2,500 calories daily then it is advisable
to at least consider taking a moderate vitamin supplement, but
don't be tempted to use supplements as replacements for
nutritious foods.
Corinna
is a sociologist and health and wellness writer, based in Rome, Georgia,
USA. Contact her at rhizome@flashmail.com.
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Nutrition
