One of the most influential choices we can make is to eat foods that preserve and nurture cognitive function. The good news is that eating the right foods can improve memory, concentration, lift moods and restore certain parameters of brain activity.
Here are some nutrition recommendations that can help improve your health now and into the future!
Foods with Acetylcholine
Acetylcholine is an essential neurotransmitter in the brain responsible for memory, thought, concentration and cognitive function. Our memory is dependant on brain cells making connections. These connections work at their peak when they are exerted which is why we typically remember events that happen when we are emotionally and intellectually stimulated. The body builds acetylcholine from choline found in dietary fats. The more choline you eat, the more acetylcholine your body can produce. Foods rich in choline include:
- Egg yolks
- Tip: 90% of choline in eggs is in the yolk
- Dairy (cream and fatty cheeses)
- Fatty fish (caviar, shrimp, oysters and salmon)
- Organ meats (liver, kidney, heart and tongue)
Foods with Polyphenols
Polyphenols are plant-based chemicals in our diet acting as protective antioxidants. Polyphenols play a role in the prevention of various diseases associated with oxidative stress such as cancer and cardiovascular and neurodegenerative diseases. Foods rich in polyphenols can help lower cholesterol and blood pressure, improve artery function, and increase life span.
Foods rich in polyphenols include:
- Spices and dried herbs (e.g., cloves, star anise, and Mexican oregano)
- Cocoa products (e.g., cocoa powder, dark chocolate)
- Dark berries (e.g., black chokeberry, black elderberry)
- Some seeds (e.g., flaxseed)
- Nuts (e.g., chestnut, hazelnut)
- Legumes (e.g., beans, peas)
- Red wine
Tip: The darker the berry, the greater the phenol content
Food for thought, literally: Look for foods rich in Essential Fatty Acids (EFAs), B vitamins (B6, B12 and folic), vitamin K and vitamin E.
As they say, you are what you eat. But what exactly does that mean and how do I use my diet to become the best I can be?
In the most simple term, we need the fuel in food to survive. Most of us have a decent understanding of what is good and not good for us. Developing and sticking to healthy eating habits and better nutrition isn’t as restrictive or confusing as many people imagine. We have more choices and knowledge at our fingertips than ever before.
Common habits of highly successful and healthy professionals
- They stick to a routine / a “daily menu” of the same foods
- They always eat breakfast
- They drink water
- They eat small and often (3-4 meals a day)
- They eat low-density foods (e.g., apples, steel-cut oatmeal, broccoli, salads, brown rice)
- They understand food/nutrition
- They practice moderation
- They limit highly processed foods
- They avoid eating late
We know that running a successful business takes time, energy and focus. You can’t put more time on the clock, but, you can add to one of the most important areas of success—your health.
Interested in learning more ways to improve your health and helping others do the same? Check out the KW Wellness Program and consider becoming an ambassador in your market center.