Foods for a Healthy Mind: The Ultimate Guide

Memory problems go far beyond your typical brain lapse these days, as neurodegenerative disorders Alzheimer’s and dementia are becoming more and more common. According to experts, one of the leading causes of memory related issues is lack of proper nutrition. Your body needs a well-balanced diet filled with nutritious foods to feed your brain and help it function at an optimal level, yet over 80% of people lack the nutrition they need for optimal brain performance.

While you don’t need a special diet for memory alone unless you have additional health problems, you need to include certain foods in your diet to stay in good health. By using the following tips, you can ensure that both your brain and body are getting what they need to stay in their healthiest state over the years.

Food dos and don’ts

Whether it’s your diet or you’re guiding a loved one to better brain health, it’s essential that you offer them with the right food choices to allow them to stay in good health.

These tips will make the process of choosing the right foods easier.

  • Include foods from all of the food groups in the meals you offer throughout the day. This includes fruits, vegetables, grains, lean protein, and low-fat dairy products.
  • Reduce the number of foods you offer that contain cholesterol and saturated fats. While you need a small amount of fat to stay in good health when provided in large amounts, you’re doing more harm than good.
  • Limit intake of refined sugars. Sugars are full of calories but lack the vitamins and minerals to support a healthy body and are not included in the list of foods for a healthy mind. A lot of people reach for refined sugars when they have a sweet took; there're several alternative options that will satisfy your craving while keeping your health in check. Some ideas include fruit and yogurt. Opting for baked goods made with natural juice will allow healthily satisfying your sweet tooth.
  • Reduce your salt intake. Most people know that excess salt is not healthy, and can even affect certain health problems, like high blood pressure. Rather than using salt, choosing alternative spices to give your dish flavor. While excess amounts of salt are unhealthy, it is important that you include a small amount of salt in your diet, as this includes iodine, an essential mineral that promotes proper functioning of both the mind and body. Adding sea salt to one of your meals each day is a great way to get the amount of iodine you need daily into your diet.

Correcting low appetite

While including healthy foods in your diet is important, some people with suffering from low appetite compared to others. When your appetite isn’t the best, you may have all the healthy foods you need in front of you, but have no desire to eat them. By finding the cause of your low appetite, you can address the issue and get your appetite back to normal. Some common causes of low appetite are as follows.

  • Unable to recognize the food you’re eating. Due to the long-term memory problems that occur with medical conditions that affect the memory, like Alzheimer’s, patients often experience lack of recognition pertaining to their favorite healthy foods. Telling the person which food you are offering and encouraging them to try it is one way to get them to eat the foods they need each day.
  • Ill fit oral replacement device: Whether the person tells you or not, they may be uncomfortable from poor-fitting dentures or similar oral devices that cause pain or difficulty eating. Regular dental checkups to ensure a proper fit is the best way to keep them healthy and able to eat healthy foods comfortably.
  • Medication side-effects: Certain medications can cause lack of appetite as a side-effect. If this side-effect persists, you may want to look into alternative medicine to prevent this issue.
  • Lack of exercise: Without enough physical activity, appetite can be affected. Getting outside each day or taking part in just a few minutes of indoor activity can reverse this problem.

Opting for alternatives

Whole foods that are rich in vitamins and minerals offer the highest nutritional value, but some vitamins can be supplemented in your diet to improve your mental health, as long as you have a healthy diet overall. By identifying areas where you lack in your diet, or even a simple blood test, you can determine where deficiencies may occur and correct them with a good multivitamin or single supplements combined. Fish oil, choline, and DMEA are commonly taken in supplement form to improve brain function. Your overall mental health, vitality, and general mind frame will improve once your vitamin and mineral intake balance themselves out to create the perfect inner balance you need for overall mental and physical well-being.

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