Learn how to support your performance and health
Our brain is the control center of the body, and the nervous system is the communication network that sends commands to the rest of the body or relays stimuli to the central nervous system for processing. Maintaining and promoting the health of these two vital systems is crucial for overall well-being. Targeted nutrition can play a key role in this.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential for brain health. They are components of cell membranes and play an important role in neuronal function. Fatty fish such as salmon, mackerel, and mussels are excellent sources of omega-3 fatty acids. Plant sources such as flaxseeds and walnuts should also be regularly integrated into the diet.
Antioxidants
Antioxidants help protect cells from damage by free radicals, which is especially important in the brain. Berries, dark chocolate, nuts, and dark leafy greens like spinach and kale are rich in antioxidants and support cognitive function and overall nerve health.
Complex Carbohydrates
Slowly digestible carbohydrates like buckwheat, millet, and potatoes provide a steady energy supply for the brain without greatly affecting blood sugar levels. They also support the production of serotonin, a neurotransmitter that regulates mood and sleep. Generally, the genetic background of each person should be considered in their diet. I, with roots in Central Europe, will more likely rely on flaxseeds rather than chia seeds, as the imprinting of the digestive tract has taken place over centuries among my ancestors, and thus native foods or superfoods are much better processed. Native herbs such as dandelion, nettle, parsley, or goutweed can be perfectly integrated into the diet.
B Vitamins
B vitamins, particularly B12, B6, and folic acid, play an important role in the function of the nervous system and can help reduce the risk of mood fluctuations and brain disorders. Foods like beans, meat, eggs, and dairy products are rich in B vitamins.
Water and Electrolytes
Adequate hydration is crucial for neural activity. Water supports the production of hormones and neurotransmitters and more. I personally drink water that is not only filtered but also alkaline (PH value 8.5-9.5) and hydrogen-enriched. It supports my acid-base balance and also acts as an antioxidant. Electrolytes like sodium, potassium, and magnesium are important for the nervous system as they help in the transmission of nerve signals. Make sure you drink enough water and consume foods high in electrolytes like pumpkin seeds, beets, and yogurt.
Green Tea
Green tea is another excellent source of antioxidants. Particularly, the catechins contained in it can support brain performance through their antioxidant and anti-inflammatory effects. In addition, the moderate caffeine content in green tea enhances alertness and concentration. There are actually few green tea cultivation areas in Europe. Besides, rosemary infusion can exhibit antioxidant and memory-enhancing properties.
Promoting Healthy Habits
In addition to nutrition, it is important to maintain other healthy lifestyle habits that support brain health, such as regular physical exercise, adequate sleep, and mental challenges through learning and social interactions. Stress management techniques such as meditation and mindfulness can also promote the health of the nervous system. Additionally, the lymphatic system should be supported, which is responsible for removing metabolic waste products or pollutants from the body. This can be done, for example, with our 6-step guide for the largest lymph nodes in the body within minutes.
Conclusion
Nutrition plays a crucial role in the maintenance of health and function of the brain and nervous system. By integrating the mentioned foods and nutrients into your daily diet, you can not only enhance your mental performance but also improve your overall well-being. Start today to nourish your brain and experience the benefits of a healthy diet. Of course, this article only covers a fraction of the possible foods and aids, more on this topic will follow.