Diet plan to boost brain function: Eat more oily fish and dark chocolate | Health | Life & Style

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Stress and lack of sleep can cause mental fatigue and cloudy thoughts, according to medical website Healthline.

Brain fog isn’t necessarily a health condition itself, but a symptom of other medical conditions, including diabetes, Alzheimer’s disease and depression.

While brain fatigue can be frustrating, it’s possible to treat it, it said.

Eating certain foods and vitamins could keep the dreaded brain fog at bay, according to Naturopathic Nutritionist Amy Morris, from Water for Health.

Oily fish

Fats in oily fish contain the highest concentrations of omega-3 fatty acids, which are proven to make a positive difference to brain health and mood, said Morris.

“From pole-line and caught salmon to sardines, mackerel and trout, these healthy fats have long been recognised for being one of the best brain foods around,” she said.

“The compounds found in omega-3 have also been proven to aid the transmission of chemical signals from cell to cell, keeping us alert and more focused.”

Omega-3 supplements will also provide the benefits of eating oily fish, she added.

Dark chocolate

Dark chocolate is rich in the healthy nutrients flavanols, which help to boost brain function and its overall health.

The chocolate also contains phenylalanine – an animo acid that plays a key role in producing the hormone dopamine. Dopamine helps to relieve stress, and lift a low mood, said Morris.

“Nothing shouts Christmas like chocolate. Sometimes all it takes is a small bit of chocolate to lift your spirits, but ensure you are eating the right kind for it to have a positive impact on your brain.”

Protein

Organic free-range eggs, seeds, meats, nuts and lentils could give the body some added energy.

Protein is key to ensuring we have a strong body overall, and it’s crucial to forming hormones, organs and muscles, said the nutritionist.

“Like dark chocolate, protein also creates neurotransmitters like dopamine which helps us stay happy and relaxed throughout the busy festival season,” she said.

Vitamin B

Vitamin B helps to power the brain, and create red blood cells. It also helps to break down chemicals.

The “hidden gem” is found in green vegetables and wholegrain bread.

Morris said: “B vitamins are known to help conditions like anxiety, depression and heart disease, additionally increasing energy, enhancing our mood, improving our memory, boosting our skin and hair health, and also stimulating the immune system.”

Fermented foods

A healthy gut is key to having a fully-functioning brain.

A foggy brain could lead to serious issues within the body, including irritable bowel syndrome and stomach ulcers, said Morris.

“Fermented foods are packed full of good, live bacteria and yeasts which help to restore the natural balance of your gut, stomach and intestines.

“Foods such as kimchi, miso soup, sauerkraut, soya sauce, yogurt and tofu contain good bacteria, which have been shown to help your body naturally deal with stress and other emotions.”



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