Effect of diet, exercise and sleep on brain function:

A recent global survey by a Swedish firm suggests "Young Indians are the happiest lot, optimistic with career as their topmost priority" compared to their counterparts from other countries. This is definitely a matter of pride for the young working task force in India.

But the stark reality is - career, well cushioned job at an  MNC comes with a baggage of long working hours, stress, lack of sleep, physical inactivity and a faulty diet. It is a fact that all these are a cause for lifestyle related diseases such as obesity, diabetes, and hypertension and heart ailments.

To add to the woes, recent research indicates, that nutrient deprived diets, physical inactivity and lack of sleep deteriorate brain health and mental function. Difficulty in concentration at work, anxiety, mood swings are evident even before the incidence of lifestyle disorders.

A sharp mind and strong memory depend on the vitality of brain's network of interconnecting neurons, and specifically the junctions between these neurons called synapses. Brain synapses and molecules related to learning, memory and other cognitive functions are influenced by diet, exercise and sleep.

Food can make or break your ability to work and concentrate. Young Indians who wish to excel in their careers should consider a few dietary changes that would enhance their brain function.

So, What Foods Affect Brain Function The Most?
B complex vitamins: folic acid, thiamin, and B12 are necessary to synthesize neurotransmitters that communicate messages within the brain. Mood, hunger and sleep are regulated by neurotransmitters. Deficient intake of these vitamins can cause depression and anxiety. Regular intake of whole grain cereals, dark green leafy vegetables, and lean cuts of meat, fish, and skimmed dairy improve brain function.

The brain is susceptible to oxidative damage caused due to environmental pollution. You can alleviate the oxidative damage by increasing the intake of fruits and vegetables that contain antioxidant / anti-aging nutrients vitamins A and C.

The most important nutrient that dramatically improves brain health is omega 3 fatty acids. Over intake of refined foods, saturated fats disturbs the ratio of omega 3 and omega 6 the essential fatty acids in the diet. Fish eaters are known to have better brain function. Fish and fish oils contain omega 3 fatty acids, EPA (eicosapentenoic acid) and DHA (decosahexanoic acid) that have the capacity to reduce oxidative stress, enhance synaptic plasticity and improve learning and memory.

What about vegetarians?
Vegetarians can savor the same health benefits by regular intake of walnuts, almonds, or flax seeds. Intake of flax seed oil and vitamin C supplements in hyperactive Indian school children reflected improved control over symptoms like impulsivity, restlessness, in attention and learning problems (Joshi et al, 2006).

Foods high in sugar and fat are often considered to uplift mood. However, research suggests that these foods have adverse effects on brain synapses. Mind well, it is not a very good idea to binge on chips or a cola to relieve stress.

Role of diet & exercise on Brain function:
Other than diet, emerging research suggests that exercise and sleep remarkably affect the brain function. Exercise improves the blood flow to the brain cells. Adding 30-40 minutes of moderately intense exercise enhances the ability to concentrate, learning and memory.

Sleep deprivation is a common problem. Sleep is essential to regenerate brain cells to function optimally. Long term lack of sleep influences verbal learning and memory. Apart, from the daily sound sleep of 6 to 7 hours squeeze in power naps of 5 to 10 minutes to improve cognitive abilities.

The young happy Indians, can definitely become more active, energetic and happier by holding on to these dietary and lifestyle modifications.  

By Geetanjali Kelkar PhD.
Dietitian, NutritionVista.com

To request Ms Geetanjali Kelkar to be your personal dietitian - you can select her from your 'Dashboard' once you have 'Registered' and purchased a Clinical Nutrition Care Package.

References:
1.    http://timesofindia.indiatimes.com/india/Young-Indians-happiest-in-the-world-Survey/
2.    Gómez-Pinilla et al. Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 2008; 9 (7)
Joshi K, Lad S, Kale M, Patwardhan B, Mahadik SP, Patni B, Chaudhary A, Bhave S, Pandit A(2006) Supplementation with flax oil and vitamin C improves the outcome of Attention Deficit Hyperactivity Disorder(ADHD), Prostaglandins, Leukotrienes

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