Neuro-Nutrition: How Food Affects our Brains

Let’s be honest.

Our brains don’t get a lot of rest these days. We’re busy. We’re constantly connected. We’re married to our phones, screens, and jobs, especially if you’re a business owner. Our brains are always on, monitoring our thoughts, movements, and breathing — which means they need a steady supply of fuel. (Note: food is fuel. Caffeine, alcohol, and sugar are not.)

Though I’m not a nutritionist, I know that our diets, especially poor ones, affect our brains. That’s why it’s essential to keep your brain working in optimum condition with a healthy diet, plenty of sleep, and minimal stress. You wouldn’t put regular gas in a premium engine, right? So, why would you put crappy food in your body?

Studies show that food preference first develops in the womb — if a mom drinks carrot juice during pregnancy, her infant is more likely to prefer the flavor of carrots. As with most good (and bad) habits, food has the ability to make you feel a certain way. To show how prenatal diets impact the brain and alter food preferences, researchers looked at the dopamine (a neurotransmitter important for reward and motivation) levels in the brains of young monkeys. They found that the monkeys who fed on sugary, fatty foods experienced extreme surges and declines to their dopamine levels — which required them to eat more in order to feel good. These sharp surges and declines can also be seen in addicts with addictive drugs.

As most know (and some ignore), diets high in refined sugars, for example, are harmful to the brain. It not only affects regulation of insulin, but also could potentially promote inflammation and induce stress. Who needs that? Multiple studies have been done that showcase a correlation between diets high in refined sugars and impaired brain function.

Teenagers are prime suspects when it comes to high sugar intake, especially high-fructose corn syrups, prevalent in sugary sports drinks and sodas (and even hidden under “sneaky” labels such as glucose-fructose, maize syrup, tapioca syrup, crystalline fructose, fructose, corn syrup, and corn sugar.

Excessive intake of high-fructose corn syrup increases the odds of developing type 2 diabetes, obesity, and high blood pressure. Higher blood sugar levels could also increase the risk of dementia, even for those without diabetes. In teenagers, it can be especially harmful, with the ability to impair memory and learning during pivotal years of growth.

So what are the best brain foods in a world of infinite choices?

Taking a cue from the produce industry, when in doubt, start with whole foods:

Produce, produce, produce.

This is where you get your micronutrients, which contain all of your vitamins and minerals. Aim for a variety of colorful fruits and vegetables with every meal.

Eat good fat.

Fat is not the enemy. Good, healthy fats feed your brain: ghee, nuts, seeds, avocado, and fatty fish are all great choices and should be incorporated daily for healthy brain function.

Follow the 80–20 rule.

No one can eat “perfectly” all the time. However, if you can maintain a “whole foods” diet 80 percent of the time and do whatever you want the other 20 percent, you’re setting the stage for a balanced life. Pay attention to when you feel the best (what did you eat? how much did you sleep?) and start to feed your brain the food it needs to keep you in optimum mental shape.

A 20+ year entrepreneur with a no-B.S.-in-business attitude, Shaun Black has powered over $30 million in annual revenue with his trading and importing company, Diamond Produce, founded numerous successful local businesses, and remained on the cutting edge of national start-up industries for over a decade.

His experience as a grocer taught him the importance of exceeding expectations, one relationship at a time. Through systems, automation, and personal touch, his businesses deliver consistent retail-minded service. His “add value” approach to vendor and teams alike has paid dividends and been the driving force behind growth and profit.

When in Doubt, Add Value, and follow @mrshaunblack on Facebook, Instagram and Twitter for more.