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Is Dark Chocolate Really Brain Food?

  • Writer: Patricia Faust
    Patricia Faust
  • Nov 5, 2020
  • 2 min read

Our three-pound brain is a very demanding organ. 20% of blood, carbohydrates, and oxygen generated from each heartbeat go directly to the brain. This organ is an energy cannibal. It does not produce its own energy to function, so it is dependent on getting energy from the carbohydrates sent to it. How do you keep up with those demands? Nutrition and exercise play critical roles in keeping our brains energized. But we have to make sure that we are sending the right nutrients to the brain for high functioning efficiency.

Omega 3 Fatty Acids and Antioxidants

The brain is very vulnerable to oxidative stress caused by free radicals. Free radicals are random Oxygen molecules that do great damage to all our internal organs, skin, but especially the brain. Antioxidants are necessary to neutralize free radicals. The brain is 60% fat; it is the fattiest organ in our body. Omega 3 fatty acids are fats that need to be ingested to fulfill the fat requirement of the brain. Omega 3 fatty acids protect brain cell integrity and support the neural pathways. Neural pathways are lined with fat and this fat aids in the communication function in the brain. Omega 3s are critical for high end brain function.

What kind of foods supply the nutrients that our brain needs?

· Dark colored fruit like blueberries and Pomegranates are super antioxidants and protect the brain from free radical damage.

· Cold water fatty fish like salmon, sardines, and herring provide Omega 3 fatty acids that the brain needs for functioning.

· Avocados have monosaturated fats that contribute to healthy blood flow.

· Nuts, seeds, and whole grains provide a good source of vitamin E – a strong antioxidant.

· Beans can stabilize glucose levels – the source of energy for the brain.

· Dark chocolate (yum) also contains antioxidants important for brain cell integrity.

Supplements

These are a few foods that supply the nutrients the brain requires for optimal functioning. What happens if you don’t like fish? There are supplements available to fill the gap in nutritional deficiencies. However, the body likes natural food better. Your body can process food sources and utilize what it needs. Supplements may not be used properly, cause interactions with medications, or might not be enough or too much of the active ingredient for effective results. Eating with a brain healthy diet in mind will ensure that you get what your brain needs.

The MIND diet is held as the standard for brain health. The focus on fruits and vegetables, fish, little red meat, olive oil, whole grains, beets and nuts are just what our brain needs to stay healthy.

Here are a few brain-healthy cookbooks where you can find brain healthy recipes:

· Change Your Brain, Change Your Body Cookbook by Dr. Daniel G. Amen

· The Grain Brain Cookbook by David Perlmutter, M.D.

· FOOD – What the Heck Should We Eat? By Dr. Mark Hyman

 
 
 

Comments


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March was an unusual month for me.  Normally I work on articles, give presentations and generally just stay tuned to what is going on in the field of aging.  This month I “learned” a lot.  Last year I learned how to write a book.  At the time I took the course I thought it would just be a natural extension of all the writing I had done over the years.  WRONG!!  The actual writing of the book was the easy part.  Putting it together into a book was difficult for me.  The course gave me step by step lessons on constructing a book.  Then editing and formatting were just as challenging.  On June 7 last year the book was published!  It was one of the most satisfying days of my writing career. 

Naturally, when you self-publish, you do not have a publisher promoting the book and getting it in the right categories for best sales on Amazon.  That was crushing because I really didn’t know to appropriately market it.  I am a brain health person!  In December of last year, I purchased a marketing program that is based on statistics.  I am technical minded and so this approach made sense to me.  The course is almost completed.  Can’t wait to see if it improves sales!

The next step I am looking at is recording an audiobook.  This is another venture I knew nothing about.  But I am already tagged on Facebook for marketing of audio book programs.  Facebook picks up everything.  Now my husband was creative director for an advertising agency and when I told him I purchased another class – he couldn’t believe it.  “This was my business.  I know how to do recordings, why didn’t you ask me?” Well, I knew he was an expert in that business, but this audiobook needs to meet all the criteria that Amazon requires for publication.  So, he can take care of the recording part of this audiobook, and I will navigate the process of meeting Amazon’s requirements.  We worked on the book together like this. 

Then I talked with some coaching experts on the viability of starting group teaching programs.  Reading The Boomer Brain book and implementing the Brain Healthy Lifestyle have two entirely different outcomes.  This lifestyle is important to maintaining high cognitive function throughout the later years of our lives.  Look for updates as to when I will roll this program out.

My last learning endeavor was attending a two-day bootcamp for Speakers.  I am really excited about what I learned there.  That is a late this year or next year project, but it is one I am really looking forward to.

 

What Is Happening in April?

The American Society on Aging is having their annual conference in Orlando Florida April 21-24.  This is the largest multidisciplinary conference on aging and the annual conference for Members of ASA.  I have attended a number of these conferences throughout the years, and it is consequential.  Keynote speakers and special events are focused on combating ageism in our society.  Although this is a professional meeting, the attendees come from all aspects of aging services.  They have their work cut out for them this year!

April is Stress Awareness Month.  We should be aware of stress every month and understand how we can break the stress cycle.  These are stressful times, and we need to protect ourselves

Here is a positive one “April is National Volunteer Month”.  When I am working with new retirees who don’t know what to do, I talk to them about volunteering. It is important to have a purpose after you leave the workforce.  There are so many nonprofits who need help in all aspects of their organizations.  It is a perfect way to give back.

Finally – It was Opening Day for the Cincinnati Reds – the oldest major league team in the nation.  Cincinnati takes that responsibility seriously.  There is always an Opening Day Parade through downtown to the Ball Park.  Huge crowds line the streets and every year there is talk of making it an official holiday.  Schools and employers look the other way when there is an empty desk.  No matter what the outcome of the game is, there is so much joy, and you can feel that energy.  I am fortunate that I get to experience that.  We all need some joy right now. 

Enjoy your April.

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