Awaken Your Brain

Even in today's advanced age, our brain is still shrouded in many questions. Research shows that the brain can be trained just like our body. Our brain has immense plasticity; neurons can be renewed and new, lasting connections can be formed. By supporting the proper function of the brain, we can significantly influence not only our intelligence quotient but also our emotional and social intelligence.

How to Support Proper Brain Function

According to current research, we should focus on three basic pillars for supporting proper brain function. These are proper nutrition, physical training, and last but not least, mental training. Let's focus on the first nutritional pillar.

Necessary Nutrients or Nutrition for the Brain

Carbohydrates

For its function, the brain uses a large part of the glucose received from food. Since the brain cannot produce glucose reserves on its own, it relies on a constant supply from the diet. The ideal is the intake of complex carbohydrates from grains or cereals.

Fats

The brain needs fats for the elasticity and flexibility of neuron membranes. In plant and fish fats, which we should prefer in our diet, we find essential omega-3, omega-6, and omega-9 fatty acids. These can be found, for example, in fish, seafood, legumes, avocados, and many others.

Proteins

It is generally known that proteins are the basic building blocks for our cells. Protein substances are essential for the formation, maturation, and migration of neurons. Complete proteins can be found, for example, in meat, dairy products, or eggs.

Vitamins and Minerals

A significant antioxidant not only for the brain is vitamin E and C. Vitamin E naturally occurs in vegetable oils, nuts, seeds, soy, or poppy seeds. Vitamin C is primarily found in fruits and vegetables. Among minerals, magnesium is important for supporting the nervous system and also contributes to normal psychological functions. Zinc, iodine, and iron support our cognitive functions.

What Else Can We Do to Support Our Brain?

Among the popular foods that people often consume to activate the brain are, for example, dark chocolate due to its content of beneficial flavanols. A popular stimulant for our brain is also coffee for its caffeine content, which is the only effective booster for many of us. Another "superfood" for the brain is blueberries, which have an exceptional content of many antioxidants and minerals to support the body's natural defenses. Another significant food is sauerkraut, which naturally has a high content of vitamin C and vitamin B12. Finally, we must also highlight avocado, which contains monounsaturated fatty acids and in every 100 g of avocado, there are even 110 mg of omega-3 fatty acids, which help maintain normal cholesterol levels in the blood. A number of herbs are also sought after for the purpose of stimulating our brain, such as Ginkgo biloba, St. John's wort, or ginseng.

If we are unable to consume sufficient amounts of beneficial substances through our diet, some dietary supplements can help us. These are most often capsules, tablets, or powdered drinks that contain the aforementioned substances to support proper brain function. Another option is through so-called "functional foods" such as bars, porridges, or various snacks enriched with substances beneficial to our brain.

The Brain Also Needs Water and Movement

The brain is made up of up to 40% water and dehydration significantly slows down its activity; it can also be one of the causes of headaches. Movement then increases blood flow throughout our body, kickstarts the production of "happiness" hormones, helps the body cope better with stress and depression, and overall improves vitality, immunity, and literally "clears the head".

So let's not forget to stay hydrated and move regularly!

Sources:

Rita Carter. The Brain Book, Book Club 2010

Miroslav Orel. Man, His Brain, and the World. Prague: Grada, 2009

Ivan Pilný. You Have the Power! Awaken Your Brain, Brno 2013