Physician Steven Masley, MD, author of The Better Brain Solution, takes a holistic approach to healthcare and wellness to help people live longer, happier, better lives. Masley’s clinic measures 100 aspects of aging, including how nutrition, food, fitness, and stress impact the brain. On Bulletproof Radio, he says that the most important aspect to focus on for the brain is the food you eat – specifically, nutrient value, quality of food, and toxins that impair cognitive function… Here, he shares his top nutritional tips for a sharper, healthier brain.
Avoid refined carbs like the plague. Refined carbs are packed with sugar which send insulin levels soaring. Over time, insulin resistance sets in – bad news for the brain, because the brain cells are unable to utilize glucose for energy. Your noggin is left lagging – so instead, opt out of those sugary, processed carbs.
Drink 2-3 cups of coffee daily. Accordingly to Masley, there are numerous studies that connect caffeine intake to higher cognitive function, executive performance, and better memory. What does this mean for you? Noticeable improvements in your ability to focus, plan, and problem solve. What’s also exciting for decaf fans is that decaf is also shown to improve brain function. Read more about coffee benefits here: 5 reasons you can perform better and 10 ways to live longer.
Top off your day with flavonoids. Coffee, tea, berries, and dark chocolate are all chock-full of flavonoids, a diverse group of plant chemicals called phytonutrients. Powerful antioxidants, flavonoids offset neuro-inflammation and promote memory, learning, and cognitive function.
Go for the greens. People who eat one cup of green-leafed veggies a day have a brain that appears 11 years younger than someone who eats none. Aim as high as three cups a day for maximum benefit. Blanching or steaming your greens is a good way to go. Try this Keto Green Lemon Smoothie recipe.
Gobble good fats. Your brain is mostly fat, after all – and it needs dietary fat for neurons to communicate. For nourishment, feed your head long-chain omega-3 fats. MCT oil and coconut oil are good choices, as well as DHA and EPA, found in mackerel, krill oil and salmon. Just steer clear of canola oil – a major no-no for brain health.