How eating healthy can make your brain work better.
Brain-healthy eating is about abundance, not deprivation!
That’s the view of Daniel G. Amen, MD, clinical neuroscientist, board certified psychiatrist for 35 years, 9-time New York Times bestselling author, and founder of the Amen Clinics.
Dr. Amen opened his first Amen Clinic in 1989. Today, with six clinics across the country, his team has performed nearly 100,000 brain SPECT scans on patients from 111 countries.
That experience is the foundation for Dr. Amen’s 7-part plan for brain-healthy eating that shows how a healthy diet will give you more energy, increased longevity, and a boost in brain power.
Take a look at this video where he explains that getting the right routine is one of the major ingredients of success in any area of your life, especially when it comes to becoming and staying healthy.
Ready to get started? Here’s a quick look at the highlights from Dr. Amen’s 7-part plan:
#1: Put High-Quality Calories IN and get High-Quality Energy OUT
If you consume more calories than you need, you will be fatter, sicker and less productive. That part is clear. But it’s not as simple as calories in and calories out, says Dr. Amen. You have to think about eating high quality calories. For example, rather than choosing a cinnamon roll that can cost you 720 calories and drain your brain, choose a 400-calorie salad made of ingredients that give you a powerful energy boost and makes you smarter, too.
#2: Drink Plenty of Water!
Did you know that your brain is 80 percent water? It’s true so make sure you get plenty of water every day. Steer clear of caffeinated drinks and alcohol–they dehydrate the brain. Another important thing to consider is that Americans drink a lot of calories—about 450 calories a day on average. One simple strategy to help you lose a lot of weight and live a healthier life is to eliminate most of the calories that you drink.
#3: Eat High-Quality, Lean Protein
Protein helps balance your blood sugar and is an important building block for brain health. Consume lean protein such as fish, turkey or chicken, beans, nuts or high protein vegetables such as spinach or broccoli.
#4: Choose Low-Glycemic, High-Fiber Carbohydrates
Healthy carbohydrates that do not spike your blood sugar are essential to good health. Choose low-glycemic, high-fiber carbohydrates found in whole grains, vegetables and fruits such as blueberries and apples. Cravings can be tamed by avoiding simple sugars and refined carbohydrates that have little to no nutritional value.
#5: Focus Your Diet on Healthy Fats
Choose healthy fats rich in omega-3 fatty acids that are found in foods like salmon, avocados, walnuts and leafy green vegetables. This will help you to maintain healthy cholesterol levels that are essential for healthy brain function. Avoid bad fats such as trans-fats and most animal fats. Since fat stores toxic materials, eating animal meat means you are consuming the toxins they ate.
#6: Go Over the Rainbow!
Eat natural foods with rich, vibrant colors such as blueberries, pomegranates, yellow squash and red bell peppers. They will boost the antioxidant levels in your body and help keep your brain young.
#7: Cook with Brain-Healthy Herbs and Spices
A chemical in turmeric has been shown to decrease plaques in the brain thought to be responsible for Alzheimer’s disease. That’s why eating curries rich in turmeric, for example, is a great way to support brain health.
Want to get a jump-start on putting Dr. Amen’s 7-part program in action? Consider joining Brain Fit Life to gain access to online resources, personal coaching, and support from our community of brain health warriors.
