In preparing for my Better Brain Blueprint lecture
series I have discovered how much research has truly defined the worst foods
for long term brain health.
Let's start with the BAD news:
Most people
have no clue how much these common foods can indeed harm the brain, both in
impaired memory and diminished learning ability. The wrong drink and food
choices ingested throughout your life can even lead brain conditions such as
Attention Deficit Syndrome or the terrible and deadly disease of Alzheimer's.
As more and more baby boomers are needing to take care of their aging parents
many don't even stop to think that they may be next. Lifestyle changes can
alter the course of our overall health, however it is very easy to get trapped
into a quick fix mentality.
It's long overdue
for our society to stop the outside in, sickness care, lets add another drug, "health delivery system." We need to start taking daily accountability
for our actions to prevent future illness before its to late. Even in our 20s, 30s
,40s and 50s, the daily food choices we make can change the course of our
future health and vitality .
What's the # 1 food that harms the brain?
According to a
2012 UCLA study published in the Journal of Physiology, high fructose corn
syrup consumption was at the top of the list for producing damage over time to
the memory and learning centers of the brain. Even beyond the potential brain
damage, a high fructose diet can also cause insulin resistance and may be the
cause for the spike in diabetes in adolescents. A high fructose diet also has
been shown to affect blood fat levels that cause higher cholesterol and lead to
plaque formation in the arteries.
So the
outcome is a high fructose corn syrup diet = impaired learning and memory! In addition
is gives you the consumer an increased chance of developing diabetes and
heart disease. The obvious external sign of physiological stress is extra belly
fat. This is how the body stores the deadly yellow fat from increased toxicity.
Yeah...Let's have another can of soda or large bowl of ice cream!!!
High fructose
corn syrup is used as a preservative and sweetener in almost anything in a
package (bag, can, container, etc). The typical person that eats the western
diet of processed foods consumes large quantities of high fructose corn syrup
in sweetened drinks, cakes, ice cream, cookies, salad dressings, orange juice, cereal,
breads, chips and even condiments like ketchup! Read your LABELS!
Even the so
called "sport drinks" and bottled teas marked as healthy can have large amounts of crystalline fructose that is
equally bad for the brain and body. All of these high fructose products can be
easily avoided with mindful eating habits. Being conscious of everything that
passes your lips helps alleviate what I call "Oral Amnesia." Just
imagine that at the end of the day everything that you ate was placed in a bowl
of which you could see your entire consumption of foods and liquids. What would that look like? This is what
becomes your body !
Recently I was
riding through the park and as I passed a family having a picnic
celebration, what caught my attention was a mother screaming at her 5 year old
son for feeding their dog a Coke and some Doritos . It made me cringe as she
was screaming at him saying "don't feed the dog Coke it will make him
sick". WOW what does she think this is doing to her child!
We MUST each
become more conscious of our health and well being. The future sickness care
costs for families and our country will bankrupt us if we continue down this
path most Americans are currently on.
Some of the
best ways to prevent overeating these harmful chemicals is to make homemade
dishes or dressings and read labels.
For example making a salad dressing with olive oil, apple cider or balsamic
vinegar, and spices greatly reduces high fructose corn syrup and excess fats. Drink
consumption can be as much as 50% of daily calories from sodas and juices. Make
a conscious choice to drink unsweetened ice tea or water with lemon, instead of
canned our bottled drinks. Artificial sweeteners also increase cravings for
more sweets leading to many health problems. If you use a lot of ketchup cut
back on the quantity, by organic or use more mustard or hot sauces that have
much lower fructose levels.
Eat naturally! Natural whole fruits do contain
fructose but in MUCH smaller amounts
Than a sweetened drink. The whole fruit also contains
antioxidants, fiber, and phytochemicals that are actually great for brain
health. Lemons and limes contain almost ZERO fructose and have been shown
to control blood sugar.
Other Harmful Foods:
There are several other foods that also harm the brain that are
just as detrimental to overall health.
Trans fats - these are chemically
altered oils that are also used widely as a preservative or for cooking. These
oils are very inflammatory in your entire body and have been shown to damage
cell membranes. I recommend avoiding hydrogenated or partially hydrogenated
oils along with deep fried foods. Inflammation in the body leads to
Alzheimer's, Attention Deficit and dementia if left unchecked.
Mercury- Studies show that even trace
amounts of mercury have devastating effects on the health of the brain and
nervous system. These can get into the body through air and water pollutants
from coal burning plants. Mercury is also used in several inoculations such as
the flu shot. Eating fish high on the food chain such as tuna, shark, swordfish
or bottom feeders such as shellfish lead to mercury accumulation. I recommend limiting
these type of fish to 1-2 times a month and focus more on non farmed trout, salmon
or smaller fish to reduce mercury ingestion.
Wheat based products-Dr William Davis
wrote a thought provoking book called "Wheat belly". In this book he lays out the groundwork to
the addictive qualities of wheat on the brain. He explains how wheat products
have been genetically modified the past 20-30 years and contain compounds
called "exorphins" that have the same effect on the brain as opiate
drugs. This helps explain why people have such a difficult time giving up their
beloved pastas, breads, cereals, muffins and bagels because they are addictive.
This addictive
quality explains why you may find yourself going back for 2nds and 3rds of your
favorite pasta dish. Or the reason why even after a big dinner you still get
cravings for more carb type foods or sweets as you fade into a PASTA COMA. I
have found if I pass on the bread and pasta and eat more meat and veggies
I feel totally satisfied without the sweet cravings.
The GREAT news is...
There are
plenty of herbs, super food's and spices that help protect the brain and
prevent health problems. In my opinion there are several must things to do for
taking better care of your precious and amazing brain.
Supplement Omega 3 oils
daily. Omega 3 fish oils are best if they are pharmaceutical grade from
small cold water non farmed fish. Almost everyone can benefit from
supplementing omega 3s to reduce the inflammatory and oxidation processes of
aging. They promote healthier pregnancies ,pediatric development and
neurological growth along with better heart function, joint health, and even
weight management. If taking blood thinners like Coumadin make sure to consult
with your physician first.
Add the spice Turmeric
to your cooking. This spice is one of the most powerful
antioxidants and has the highest brain health protective properties. In
India they have the lowest incidence of Alzheimer's where most of the meals
contain curry which contains turmeric.
Berries are a No-
Brainer to eat on a daily basis (no pun intended). Make sure that they
are organic and/or washed properly to remove any potential pesticides.
If we all
just STOPPED and really set up our lives to eat healthier on a regular and
consistent basis, our future health would improve. I recommend that for
the next 7 days that you keep a diet diary of EVERYTHING you consume. This is
this first step to alleviating "ORAL AMNESIA" and waking up to a
healthier tomorrow!!
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