Sunday, 4 May 2014

Week 5: Diet for brain




The session is fast approaching ... exams, projects program completion, BSc Thesis... At this time, our brain is extremely busy, we require the long hours of work in full swing. So it is worth taking care of its proper functioning. Are liters of coffee or energy drinks enough? Definitely not. How to increase the efficiency of the brain (the most complicated organ in the human body)? 


We start with diet!


For the effective work of our brain there is necessary rational and nutritious diet. With carefully selected ingredients we strengthen our concentration, memory and efficient thinking. Just in your daily menu, take into account the products that are not only tasty, but will affect our IQ.

The brain, although 2% of body weight, absorbs 20% of the supplied energy to the organism and 20% of the inhaled oxygen. (Magistretti, Allaman; 2013) 


BASIC FUEL - GLUCOSE

 

It is important that glucose does not come from products such as coke or sugar. Eat complex carbohydrates, which are gradually released into the body, provide energy for an extended period and do not lessen our concentration. These features are best met  by carbohydrates from whole-grain cereal products . A portion of wholemeal bread or porridge for breakfast will give your brain a good start in the first hour of the day. Fruits and vegetables as well. 
http://stateschronicle.com/research-reaffirms-role-complex-carbohydrates-weight-loss-6343.html
Limit your intake of sweets. It is true that they provide large amounts of energy and improve mood, but for a very short period of time, followed by a sharp decline in form. If you are planning to learn for a longer period of time, avoid sweets, white bread, chips.

FATS

 

Unsaturated fatty acids are most preferred for the brain. They can be found in fish oil or flax oil, as well as seeds, sunflower seeds, pumpkin or in walnuts. Omega- 3 - improves blood circulation in the brain supporting the learning process. It has been proven that docosahexaenoic acid is essential for the normal development of the nervous system, can also prevent and /or delay cognitive impairment in mild cases of AD [Hashimoto, Hossain, 2011; Walczewska et al., 2011].

Studies on rats demonstrated that administration of walnuts, significantly improved their intellectual functioning, learning and memory [Haider et al., 2011].
But remember that these are high-calorie products - 10 units per day are enough.




http://animationsa2z.com/facebook-tagging-pictures-funny5.php
Just swap sticks, chips and other snacks for healthy nuts or sunflower. Your brain will appreciate it, memorizing faster and keeping it longer.


VITAMINS

Another important part of your diet should be vitamins. Which particular? In the process of memorizing the most important role is played by vitamins B1, B12, B6, niacin and folic acid – they help in creating and repairing of brain tissue. Decreasing mental ability can be prevented by consuming vitamin C, E and beta-carotene - which are antioxidants and arm our brain against damage [Leszczyńska, Pisiulewski; 2004]. Folic acid - is involved in the production of serotonin (a neurotransmitter) whose deficiency causes fatigue and distraction of mind [Karakuła et al., 2009].

An excellent source of vitamins and antioxidants are natural fruits and vegetables - bilberry, black currant, strawberries, cherries, asparagus, radishes, tomatoes, cabbage, lettuce and sweet potatoes, broccoli, cauliflower, turnips, peppers, spinach . B vitamins are present in large quantities in animal products and all kinds of nuts and seeds. Just as well as the previously mentioned whole grains are also good sources of these vitamins.

MINERALS


  • Iron provides adequate oxygenation of the brain. Its deficiency can cause learning difficulties. The best sources of iron are liver and red meat, but also legumes such as soybeans, lentils.
  • Zinc is responsible for the correct degree of concentration and memory processes. It is also a powerful antioxidant and thus protects the nervous system from the negative effects of free radicals.
  • Magnesium - works against stress, increases the ability to memorize. Deficiency may contribute to a variety of mood disorders. Also found in whole grains and nuts.


Daily nutrition affects the functioning of our brain. Through our choices we can improve mood, learning ability and concentration. It is important that the menu must be varied which will help us to provide all the necessary ingredients for our nervous system.



Question time:

  1. I have listed only a few nutrients that help our  brain. There are many more. Maybe you know any examples?
  2. To enjoy a clear and healthy mind you need to take care of it. Diet is one of the elements that make our brain work more efficiently. What are the others?
  3. What, according to you, is the best gym for the brain? ;)



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39 comments:

  1. Unknown5 May 2014 at 13:40

    There are many ways to improve brain functioning and everybody can choose something that fits the most one's lifestyle. When I am mentally exhausted I take a nap. Even 30 minutes of sleeping during the day is sufficient to make my brain work more efficiently. I also read very often, because this makes my brain active all the time: brain has to arrange letters to words, combine them into sentences and find a sense in what is read. In my case, a thing that is also very helpful is an appropriate level of oxygen in my body. To achieve the desirable amount of O2 I yaw :-), ventilate the rooms or go walking as often as possible.

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    1. Mariusz Sz.6 May 2014 at 14:28

      I agree with you. All methods you mentioned, not only operate in practice but they are also well documented scientifically. An interesting fact is that in China constitution guarantees the right to nap at work :). But attention! What is good for one may be detrimental to others. A short nap supports the regeneration and refreshes the mind. However, in some individuals, can disrupt the schedule of the day and cause difficulty in falling asleep. Sleepless nights impair the ability of students to acquire knowledge about 40 percent, so better to avoid them.

      When it comes to reading books, I heard the opinion that not only their reading is beneficial but also speed of reading - speed reading is a great exercise for the mind.

      Referring to the diet - do you think that is important for the functioning of the brain, or may use other techniques is sufficient?

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    2. Unknown6 May 2014 at 17:37

      Chinese are lucky! Although in Spain, Italy or Greece people also can not complain, because, more or less from 1 p.m. to 5 p.m., they have a siesta, which can be used for an afternoon nap. I heard somewhere that the most optimal afternoon nap should take no more than 20 minutes. I wanted to see if it's true, and I found something like this (from the article based on the research of Dr. Sara Mednick - Assistant Professor in the Department of Psychology at the University of California, who has devoted her scientific work to a nap):
      "The 20-minute power nap - sometimes called the stage 2 nap - is good for alertness and motor learning skills like typing and playing the piano. Slow-wave sleep - napping for approximately 30 to 60 minutes - is good for decision-making skills, such as memorizing vocabulary or recalling directions. Getting rapid eye movement or REM sleep, usually 60 to 90 minutes of napping, plays a key role in making new connections in the brain and solving creative problems" (http://www.webmd.com/balance/features/the-secret-and-surprising-power-of-naps)

      And as to your question: To be honest, I totally do not pay attention to what I eat. I try not to overdo with sweets and food rich in fat, but I do not make an effort to make my meals rich in ingredients you mentioned. Although of course I am convinced that proper diet affects on the brain and must not be ignored. And the best for improving the quality of the brain’s work is to combine both: good nutrition and stimulation techniques.

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    3. Mariusz Sz.8 May 2014 at 16:54

      In that case, I'm probably the exception. 60-90 minutes of napping completely disrupts the my rhythm of the day. After waking up I feel better, but my brain isn’t geared to solving creative problems :)

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    4. Unknown10 May 2014 at 17:57

      I have exactly the same. After such a long nap during the day I physically feel good, but my mind is logy and incapable of any intellectual activity.

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    5. kgajowy11 May 2014 at 16:48

      It is connected with the duration of the nap. Shorten it down to around 30-45 minutes - it will be the reverse situation, i.e. body still a bit tired but a short nap for brain is like a shower!

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    6. Mariusz Sz.11 May 2014 at 17:33

      @ kgajowy sleeping time is decisive indeed. Supposedly short but very spontaneous (not planned!) naps are the most regenerating.

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  2. Agnieszka5 May 2014 at 20:32

    I'm not pretty sure if what I eat gonna make my brain 100% efficient. I belive this is only one part of we need to have a healthy brain. Beyond the food whe need to sleep enough. For me sleeping works even better than the diet. No matter what I eat and how I keep watch my diet, if I don't sleep enough - then it's not working.
    Like Piotr - I also try to read as much as I can to keep my brain relaxed but also trained. And the Sun - I need sun for to keep my brain alive. If the winter is too long, then I feel like my brain dies..

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    1. Mariusz Sz.6 May 2014 at 15:03

      Also, I believe that diet is only one factor. Even with the best composed the menu, but without sleep and fresh air the brain will not be able to think clearly. As I wrote earlier - the appropriate dose of sleep is also essential.
      However, I don’t agree, that sleep is better. Even after the best night's sleep, but without a nutritious breakfast, my brain is not fully prepared to work. But everyone's body works differently, so for all other ways are better or worse.
      For the correct functioning of the brain consists of many factors. If you know that one of them is diet, then why not choose products that are beneficial to him.

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    2. Krzysiek Zarzycki7 May 2014 at 12:36

      I agree that sleep plays a very important role in the process of knowledge aquisition. The lack of proper amount of sleep results in the drop of effectiveness, which I know from my own experience. If I'm sleepy, I can hardly focus on my tasks. In such moments, I usually try to take a short nap. Surely, it's not always possible during the day. If I don't have enough time, I try to relax in another way. I sometimes listen to relaxation music. You can find many kinds of that on youtube. My favourite one, which always helps me concentrate, is available here:
      https://www.youtube.com/watch?v=hDuWME034zo

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    3. Mariusz Sz.8 May 2014 at 18:29

      @Krzysiek While listening to relaxing music you can really relax. I heard that Mozart's music further enhances our IQ. In order to make sure about the validity of this thesis I found whole series of studies. Conducted on children, students, adults. A lot of publications ... Wikipedia came to the rescue :). Have you heard / read about Mozart effect? If not, then I recommend http://en.wikipedia.org/wiki/Mozart_effect

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    4. Unknown9 May 2014 at 00:14

      Listening to relaxing music can cause a tired human that go to sleep.
      Therefore, I believe that sleep is one of the most important things in the good functioning of the brain.

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    5. Agnieszka9 May 2014 at 15:13

      Personally I'm not a fan of relaxing music. I definitely prefer to sleep :) As Krzysiek said: it is not always possible but then I prefer to take a short walk instead of listening this kind of music.

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  3. Krzysiek Zarzycki6 May 2014 at 10:09

    I think that most students underestimate the role of diet in the process of learning. During the examination session the most popular products are coffee and fast food (time is precious, isn't it?). The fact is that it doesn't really help our brain work better. I think that the products you have listed in the presentation are the best choice for our brains. I don't really know what I could add, as the list seems to be comprehensive. :-)

    Apart from diet, I believe, physical activity plays a significant role as it comes to our mental state. No doubt our brain would benefit from a short walk after a few hours of studying. Fresh air definitely helps us focus and acquire knowledge better.

    As it comes to gym for the brain, my opinion is that few people take care of that. Most students just try to remember enormous amount of stuff in short time. The consequence is that hardly no one remembers anything after some time. Probably a good idea would be to exercise our mind by logic games and puzzles. If you're interested, I can recommend you this website:
    http://www.mathsisfun.com/puzzles/

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  4. Daniel L6 May 2014 at 18:01

    It's interesting, you mention healthy diet is important for brain "freshness" , but is it (brain) works better when you just eaten or when you starving ? Don't know how it is for you, but I have mentioned number of times that my top productivity comes when I am starving.

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    1. Krzysiek Zarzycki7 May 2014 at 12:06

      I think that most people have difficulties trying to focus on intellectual work just ater a heavy meal. It's natural that one feels heavy and sleepy several minutes after eating a two-course dinner. This is why I find it a good idea to take a short nap or just to take a longer break once a day.
      Moreover, I believe that it is best to eat light meals (4-5 meals daily), having in mind the rules listed above in the presentation.
      I cannot imagine focusing on a diccicult topic when I'm starving. Hunger really makes me think of dinner, not of my work. The only argument I can find for working while being hungry is that it motivates to finish one's task quikly to finaly eat something. :-)

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    2. Mariusz Sz.8 May 2014 at 19:53

      I know from experience that when I am hungry I am able to focus on just one: thinking about food. After the meal (not exaggerated) I have better concentration and I think better. @Daniel you wrote that your top productivity comes when you starving. It also can be explained scientifically  Research has proven that hunger is an ally of memory. During the hunger is secreted the hormone - ghrelin - which increases memorization and facilitates learning. In what way? More on this topic http://www.examiner.com/article/learning-and-memory-are-enhanced-by-ghrelin-hormone.

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    3. Daniel L10 May 2014 at 11:52

      Thanks Mariusz, I didn't know about that ! very interesting read!

      and I also agree with Krzysiek, working when starving really motivates me to finish as quickly as possible :)

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    4. Mariusz Sz.11 May 2014 at 17:42

      This is maybe trick of adrenaline, its level increases in an emergency situation (here I mean hunger). It is also a hormone "of escape" - maybe motivate us to complete the task to quickly satisfy hunger? :) It is only my assumptions because I didn't look for research on this topic :)

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    5. Unknown11 May 2014 at 20:48

      I have the same experience as Mariusz Sz. - when I'm hungry I cannot concentrate on anything else then thinking about food. Even when I force myself to think about work, my thoughts are quickly 100% full of food and eating.

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  5. Unknown10 May 2014 at 10:15

    This topic is very well-timed, because the exam session is coming.
    For me, one of the most interesting sentences is "The brain, although 2% of body weight, absorbs 20% of the supplied energy to the organism and 20% of the inhaled oxygen"
    I believe that an equally important factor which takes care of our brain is adequate oxygenation.
    So you need some physical activity such as walking.
    Finally, the brain consumes 20% of supplied energy and 20% of oxygen.
    So it turns out that the delivered energy (food) is as important as oxygen.
    I think that a very good exercise for the brain is solving crossword puzzles.

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    1. Mariusz Sz.11 May 2014 at 21:00

      Thank You for comment. Subject indeed was chosen because of approaching a difficult time for our brain. But these simple guidelines I recommend use all year round. Diet good for the brain is also good for the whole body. Exactly the same like a physical exercise - can make us more clever and more efficient in performing various tasks and additionally improved the condition and help maintaining a slim silhouette.

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  6. Iza10 May 2014 at 23:09

    According to me and my brain the best rest or diet for the brain is the physical effort - the time when you do not have to think. For my brain the oxygenation and water refill is needed otherwise it will not work.

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    1. Mariusz Sz.11 May 2014 at 21:44

      Iza thank You for Your comment. I waited for someone who write about how important for the functioning of the brain is water. Honest, I deliberately missed this component in presentation. I was hoping that someone will indicate it.

      A brain consists of a large majority of the water - its amount in the diet influences on the conduction of nerve impulses, or the speed and quality of thinking. Even a slight deficiency of fluids in the body weakens our intellectual capabilities. According to British researchers from the University of East London brain works even 14% faster after drinking water, especially in the case when we are dehydrated! http://www.uel.ac.uk/news/press-releases/2013/07/waterstudy.html

      14% is quite a lot, isn’t it?

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  7. kgajowy11 May 2014 at 17:15

    To enjoy a clear and healthy mind you need to take care of it. Diet is one of the elements that make our brain work more efficiently. What are the others?
    nap and again - reading! it is supermacy activity for brain's cells and improves neurons efficiency!

    What, according to you, is the best gym for the brain? ;)
    Sudoku, crosswords, reading or the best - trying to survive nowdays ;) or if you are really (as a man, saying that with a blink ;) please do not be offended! ) try to understand a woman :):) its very interesting to discover what is inside a brain of different person

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  8. Unknown11 May 2014 at 21:00

    I'm not sure if I ever felt the difference in the functioning of my brain depending on what I eat, but maybe the case is that I always try to eat healthy.
    What I know is that energy drinks are definitely not good for functioning of my brain. It gives me a fast but short boost in concentration and motivation, but then, when it stops working I feel event worse then before drinking it.

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    1. Mariusz Sz.11 May 2014 at 22:13

      Anna is great that a You eating healthy. At the time of increased mental effort I recommend additionally physical activity, a lot of water and a well-ventilated room. I think it is sufficient help for the brain. Energy drinks give you a feeling of power and energy for a while indeed. Their effect is short-lived. Excessive consumption may cause a number of adverse health consequences. Additionally, they includes a lot of simple sugars. Drinking a large amount of them is like a drink a real caloric bomb!

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  9. Kasia S.11 May 2014 at 21:17

    After reading your article I started to eat more nuts and our bread which always was whole-grain contains lots of sunflower, pumpkin and linen seeds, ... My boyfriend is a master of bread baking, so I “ordered” one that helps us feed our brains. It’s also delicious!
    Very interesting article, I was not familiar with many of the words you use in it, so once again the article allowed me to learn both something interesting and useful :)
    I wonder if you yourself use such diet and whether you really noticed a difference? It’s another presentation related with the food topic, and I’m under impression people here eat rather healthy and it’s not completely new for most of them.

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    1. Mariusz Sz.11 May 2014 at 22:41

      Kasia I had no choice - my girlfriend is a dietician:) And seriously - I try to eat properly. Not always it is possible, but then, indeed, I feel loss of concentration, especially at work. The regular consumption of breakfast with healthy and valuable products improved my efficiency. In addition, I have a better mood and more energy. The effect of changes in eating habits can be felt by everybody - but the greatest extent in people who eat previously very bad.

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  10. Unknown11 May 2014 at 21:17

    The best diet you can give your brain is the one not connected with minerals and any other material things. Your brain will stay healthy if you will really use a THINKING DIET :-)))) stop thinking about useless things and your brain will stay free and healthy. Otherwise we get involved in many stupid things like politics and other adult stuff... i don't want to even mention because we all know what i'm talking about. There are million problems we care about, only few of them really involves ourselves, the rest of these problems are society we live in :-)))) my answer is serious, someone should create that theory and point out things that are unhealthy for our brain and which one are healthy to think about lolz :-)

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  11. Ewa Byra11 May 2014 at 21:33

    I would say that this is my topic :-)
    I want to add that minerals we should supplay by drinking water, hence this is important to draw attention to water composition. Sum of minerals should be greater than 1000 mg/l. Adults should drink 2 liters of water per day.
    Few days ago I listened following broadcast: http://www.polskieradio.pl/9/306/Artykul/1118419,Dieta-dobra-dla-mozgu-Co-jesc-by-miec-pozytywne-mysli
    I think that this may pull you in.
    Beyond diet I think that brain training is also important. I mean exercises for improving memory (try memorize many numbers or words in short time; i recommend wojakowski method to handle this), solving puzzles (here I also have some recommendation which is Omnibus magazine) and logic games which fire yours imagination (for example "czarne historie" or "time's up").

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    1. Mariusz Sz.11 May 2014 at 22:50

      Ewa thank you for the link. I've already listened to this podcast and in some part it inspired me to create a presentation on this issue. I would recommend it to anyone interested in nutrition.

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  12. Unknown11 May 2014 at 22:11

    It is a very interesting post, as I never looked for information regarding diets good for the brain in particular. Usually we care about the general health condition of out organisms and our looks.

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  13. Unknown11 May 2014 at 22:57

    I think that one part is a proper diet, but mental training is important as well. After high school, studies it’s harder to learn new things not only because we’re getting older and we have lower level assimilation, but our brain is getting lazier too. It’s very important to stimulate it, by taking quizzes, challenges etc. Even reading books should help.

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  14. Unknown11 May 2014 at 23:00

    Hi Mariusz,

    I have read your and to be honest I know most of what you have written. I can say that I do not use diet for my brain as I live in a healthy style. I think that your topic is good and I will recommend it to my younger friends that are starting they studying journey in this year.

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    1. Mariusz Sz.12 May 2014 at 00:02

      Hi Sławomir,
      Diet for the brain is also diet to whole the body. If you live in a healthy style, the diet is a huge and integral part of it. Looking from this side, you use a diet for the brain :)

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  15. Natalia11 May 2014 at 23:40

    I have listed only a few nutrients that help our brain. There are many more. Maybe you know any examples?
    Unfortunately no. I don't think about what is good for my brain when choosing what to eat.

    To enjoy a clear and healthy mind you need to take care of it. Diet is one of the elements that make our brain work more efficiently. What are the others?
    I think getting enough sleep in ventilated room is the most important thing.

    What, according to you, is the best gym for the brain? ;)
    Solving programming problems. There is always more than one way to solve any programming problem so you have to think a lot about the solution.

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  16. Unknown11 May 2014 at 23:44

    Very interesting topic.
    It is very important to take care of the work of the mind. But is that all? Our body consists of a greater number of parts. In my opinion, we are what we eat. For this you should take care that the rest of the body work properly. For this purpose, of course, need to be appropriately selected diet. It is also important to regularly eat meals. Also need to ensure the right amount of hot and cold dishes.
    Beside diet is important to exercise without which the body does not function properly.

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  17. Unknown4 September 2014 at 19:05

    In my case the power nap (15-30min) is best for my brain. I think that outdoor sports are also great solution of brain lag problems. The other way to force your brain to be more efficient is trying to solve new more complex problems, doesn’t matter if its math chess or Sudoku. We definitely have to have proper sleep in order to boost our brain.

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