We often think about whether a food might be giving us too many calories; or not enough protein; or whether it’s processed or not. But how often do you think about the impact of your diet on your brain?
Scientists increasingly believe that what we eat is strongly linked to brain health, protecting us from low mood, brain fog and cognitive decline. ‘What we eat might well be the very best way to help protect our brain,’ says wellbeing expert and bestselling author Liz Earle, 62. On Instagram, she shared the top three shifts she’s made to boost her brain health – and the supplement she makes sure she takes daily.
‘I’m making sure I get enough of the omega 3s,’ she says. ‘Our brain can’t make them itself, that’s why they are essential fats. And most of us aren’t getting nearly enough. So I’m going to be aiming for oily fish several times a week, which doesn’t always happen.. so I’m going to be topping up with a supplement too.’
Omega-3 fatty acids, particularly DHA and EPA found in oily fish, are essential for brain health, supporting cognitive function, memory and reducing inflammation. Studies suggest a high intake, particularly as we age, may lower dementia risk. The NHS advises eating oily fish like salmon, mackerel, anchovies and sardines once a week – but many nutrition experts recommend a higher intake.
‘When it comes to building a better brain DHA is the real winner,’ Liz told her followers last year. ‘Multiple clinical trials have linked low levels of DHA with cognitive decline. Eating fish itself is really helpful – oily fish are a must in my diet, but fish oil supplements are also useful and a cheaper alternative.’ She adds that she takes an omega 3 supplement containing both EPA and DHA daily’
But supplementing isn’t the only way to protect your brain. Outlining two more simple shifts she made after speaking to nutritional psychiatrist Dr Georgia Ede for her Age Better podcast, Liz says: ‘I’m swapping factory food for real food. Dr Georgia Ede’s message is simple. If it came from a farm, a field or a fishery, eat it. If it came from a factory, think twice, because the ingredients in ultra processed food aren’t just bad for our body, they’re bad for our brain too.’
And she adds: ‘I am not fearing fats. Our brain is nearly 60% fat. It needs the stuff to function well. So as tempting as a biscuit is, always, I’m going to swap the afternoon sugar hit fosomething more that won’t spike my blood sugar. A handful of nuts, some really good cheese, maybe even an egg. Georgia says repeated glucose spikes can damage brain cells over time.’
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